Approved Log My First Cycle Log

[Shakey]

Hello evo fam, new here but looking to run my first cycle in the near future but need some advice on stacks and what not. Just getting back to lifting after 3 months off. I have to double check interactions with my meds for gear and supps before adding to a stack.

Stats
Age: 34
Height: 6' 3.5"
Weight: current 197.5lbs. (2 weeks ago 205)
Bodyfat: estimated 28%
Training: 1.7 years (3 off in 2024 for back/3 off for knee 2025)
Medical:
Epilepsy
-Divalproex (valproic acid)
-Lamotrogine (lamictal)
Herniated Discs (10 yrs or so for both discs)
-L4-L5
-L5-S1
-L4 nerve root compression nov 2024 caused softball sized section of quad(vastus medialis)to waste away(nerves have healed/still recovering size & strength in right quad)
Cycle History: none

Planned Cycle
Test 400 (test e & test d) - 400mg weekly
Anavar - 20mg daily
Primobolan - 150mg weekly
Aromasin - 25mg daily
Clen - 25mcg daily increasing by 25mcg every 2-3 days til 100 (2 on/ 2 off)

PCT
Clomid - 50mg daily
Nolvadex - 20mg daily

Diet: 2300-2700 cal
160-210g protein
250-350g carb
50-80g fat

Supps
Caffeine - 800mg daily
Pre workout - 250mg of caffeine
Multivitamin
Vitamin D - 8800iu daily(will be switching 4800iu daily + 20k iu every 4 days)
Melatonin - 20mg

Supps on the way
NAC
Vitamin D 20000iu tabs
Green Tea Extract
Milk Thistle
Fish Oil
Potassium (if i run clen)
Magnesium (if i run clen)
Taurine (if i run clen)

Training
Current 4 day schedule
Push/pull/legs&forearms/rest

New schedule coming soon
Push/pull/legs&forearms/rest/torso/shoulders&arms/legs/rest
Will switch in 2 weeks

Cardio is 20mins before workout/1 to 1.5hrs on rest days
Stairmill or max incline tread mill
Can't run on treadmill because of the impact on discs
Stairmill is better for more intense cardio with back issues

Doing dropsets for a little bit, then going back to reg sets
2 weeks done, 2 to go

Push
Incline bench 3x8
Flat bench 3x4(each set followed buy 3 to 4 negatives)
Cable chest flies 3 triple dropsets
Incline dumbell press 3 dropsets
Upright rows 3x triple dropsets
Lateral cable raises 3x8
Front cable raise 3x8
Dumbell should press 3x dropset
Unilateral cable triceps extension 3x triple dropsets
Unilateral tricep cable pushdowns 3x tripl dropset
Rope pulldowns 3x triple dropsets
situps 5x to failure (8 plates under ab bench for more angle)

Pull
Unilteral lat pulldown 3x triple dropset
Bent over rows 3x underhand 3x over hand alternating
Crossbody lat cable pull 3x triple dropset
Cable rear delt fly 3x triple dropset
Facepulls 3x triple dropset
45° barbell shrugs 3x
Vertical barbell shrugs 3x
Weighted back extensions 3x
Deadlifts 4x to 6x (depends)
Straight barbell curls underhand 3x triple dropset
Straight barbell curls underhand 3x triple dropset
Cable curls or seated incline curl 3x

Legs/Forearms
Hacksquat x5 + 1x dropset
Unilateral leg extensions 3x triple dropset
Unilateral standing leg curls 3x triple dropset
Prone leg curls 3x triple dropset
Unilateral calf raises 6x triple dropset
Unilateral wrist curls 3x both ways
Unilateral pronation 3x
Unilateral supination 3x

 

[LevButlerov]

Hello evo fam, new here but looking to run my first cycle in the near future but need some advice on stacks and what not. Just getting back to lifting after 3 months off. I have to double check interactions with my meds for gear and supps before adding to a stack.

Stats
Age: 34
Height: 6' 3.5"
Weight: current 197.5lbs. (2 weeks ago 205)
Bodyfat: estimated 28%
Training: 1.7 years (3 off in 2024 for back/3 off for knee 2025)
Medical:
Epilepsy
-Divalproex (valproic acid)
-Lamotrogine (lamictal)
Herniated Discs (10 yrs or so for both discs)
-L4-L5
-L5-S1
-L4 nerve root compression nov 2024 caused softball sized section of quad(vastus medialis)to waste away(nerves have healed/still recovering size & strength in right quad)
Cycle History: none

Planned Cycle
Test 400 (test e & test d) - 400mg weekly
Anavar - 20mg daily
Primobolan - 150mg weekly
Aromasin - 25mg daily
Clen - 25mcg daily increasing by 25mcg every 2-3 days til 100 (2 on/ 2 off)

PCT
Clomid - 50mg daily
Nolvadex - 20mg daily

Diet: 2300-2700 cal
160-210g protein
250-350g carb
50-80g fat

Supps
Caffeine - 800mg daily
Pre workout - 250mg of caffeine
Multivitamin
Vitamin D - 8800iu daily(will be switching 4800iu daily + 20k iu every 4 days)
Melatonin - 20mg

Supps on the way
NAC
Vitamin D 20000iu tabs
Green Tea Extract
Milk Thistle
Fish Oil
Potassium (if i run clen)
Magnesium (if i run clen)
Taurine (if i run clen)

Training
Current 4 day schedule
Push/pull/legs&forearms/rest

New schedule coming soon
Push/pull/legs&forearms/rest/torso/shoulders&arms/legs/rest
Will switch in 2 weeks

Cardio is 20mins before workout/1 to 1.5hrs on rest days
Stairmill or max incline tread mill
Can't run on treadmill because of the impact on discs
Stairmill is better for more intense cardio with back issues

Doing dropsets for a little bit, then going back to reg sets
2 weeks done, 2 to go

Push
Incline bench 3x8
Flat bench 3x4(each set followed buy 3 to 4 negatives)
Cable chest flies 3 triple dropsets
Incline dumbell press 3 dropsets
Upright rows 3x triple dropsets
Lateral cable raises 3x8
Front cable raise 3x8
Dumbell should press 3x dropset
Unilateral cable triceps extension 3x triple dropsets
Unilateral tricep cable pushdowns 3x tripl dropset
Rope pulldowns 3x triple dropsets
situps 5x to failure (8 plates under ab bench for more angle)

Pull
Unilteral lat pulldown 3x triple dropset
Bent over rows 3x underhand 3x over hand alternating
Crossbody lat cable pull 3x triple dropset
Cable rear delt fly 3x triple dropset
Facepulls 3x triple dropset
45° barbell shrugs 3x
Vertical barbell shrugs 3x
Weighted back extensions 3x
Deadlifts 4x to 6x (depends)
Straight barbell curls underhand 3x triple dropset
Straight barbell curls underhand 3x triple dropset
Cable curls or seated incline curl 3x

Legs/Forearms
Hacksquat x5 + 1x dropset
Unilateral leg extensions 3x triple dropset
Unilateral standing leg curls 3x triple dropset
Prone leg curls 3x triple dropset
Unilateral calf raises 6x triple dropset
Unilateral wrist curls 3x both ways
Unilateral pronation 3x
Unilateral supination 3x

Welcome to the EVO family @Shakey amazing first post!
please share pictures of you face blurred and tats blurred so we can get your base and understand you better, it's a must to start this log

 

[Shakey]

Thanks @LevButlerov

 

[s.gentz]

Hello evo fam, new here but looking to run my first cycle in the near future but need some advice on stacks and what not. Just getting back to lifting after 3 months off. I have to double check interactions with my meds for gear and supps before adding to a stack.

Stats
Age: 34
Height: 6' 3.5"
Weight: current 197.5lbs. (2 weeks ago 205)
Bodyfat: estimated 28%
Training: 1.7 years (3 off in 2024 for back/3 off for knee 2025)
Medical:
Epilepsy
-Divalproex (valproic acid)
-Lamotrogine (lamictal)
Herniated Discs (10 yrs or so for both discs)
-L4-L5
-L5-S1
-L4 nerve root compression nov 2024 caused softball sized section of quad(vastus medialis)to waste away(nerves have healed/still recovering size & strength in right quad)
Cycle History: none

Planned Cycle
Test 400 (test e & test d) - 400mg weekly
Anavar - 20mg daily
Primobolan - 150mg weekly
Aromasin - 25mg daily
Clen - 25mcg daily increasing by 25mcg every 2-3 days til 100 (2 on/ 2 off)

PCT
Clomid - 50mg daily
Nolvadex - 20mg daily

Diet: 2300-2700 cal
160-210g protein
250-350g carb
50-80g fat

Supps
Caffeine - 800mg daily
Pre workout - 250mg of caffeine
Multivitamin
Vitamin D - 8800iu daily(will be switching 4800iu daily + 20k iu every 4 days)
Melatonin - 20mg

Supps on the way
NAC
Vitamin D 20000iu tabs
Green Tea Extract
Milk Thistle
Fish Oil
Potassium (if i run clen)
Magnesium (if i run clen)
Taurine (if i run clen)

Training
Current 4 day schedule
Push/pull/legs&forearms/rest

New schedule coming soon
Push/pull/legs&forearms/rest/torso/shoulders&arms/legs/rest
Will switch in 2 weeks

Cardio is 20mins before workout/1 to 1.5hrs on rest days
Stairmill or max incline tread mill
Can't run on treadmill because of the impact on discs
Stairmill is better for more intense cardio with back issues

Doing dropsets for a little bit, then going back to reg sets
2 weeks done, 2 to go

Push
Incline bench 3x8
Flat bench 3x4(each set followed buy 3 to 4 negatives)
Cable chest flies 3 triple dropsets
Incline dumbell press 3 dropsets
Upright rows 3x triple dropsets
Lateral cable raises 3x8
Front cable raise 3x8
Dumbell should press 3x dropset
Unilateral cable triceps extension 3x triple dropsets
Unilateral tricep cable pushdowns 3x tripl dropset
Rope pulldowns 3x triple dropsets
situps 5x to failure (8 plates under ab bench for more angle)

Pull
Unilteral lat pulldown 3x triple dropset
Bent over rows 3x underhand 3x over hand alternating
Crossbody lat cable pull 3x triple dropset
Cable rear delt fly 3x triple dropset
Facepulls 3x triple dropset
45° barbell shrugs 3x
Vertical barbell shrugs 3x
Weighted back extensions 3x
Deadlifts 4x to 6x (depends)
Straight barbell curls underhand 3x triple dropset
Straight barbell curls underhand 3x triple dropset
Cable curls or seated incline curl 3x

Legs/Forearms
Hacksquat x5 + 1x dropset
Unilateral leg extensions 3x triple dropset
Unilateral standing leg curls 3x triple dropset
Prone leg curls 3x triple dropset
Unilateral calf raises 6x triple dropset
Unilateral wrist curls 3x both ways
Unilateral pronation 3x
Unilateral supination 3x

Hey Bro. Welcome to Evo!!
I think before starting it even thinking about starting a cycle you should spend some time logging so we can make sure your ready.
You don’t really need to take these drugs to lose weight. Steroids are for building/retaining muscle.
I’d much rather see you spend four months or so on a glp drug focusing on diet/training/cardio/good habits.
Save the gear for building muscle.

 

[Shakey]

Hey Bro. Welcome to Evo!!
I think before starting it even thinking about starting a cycle you should spend some time logging so we can make sure your ready.
You don’t really need to take these drugs to lose weight. Steroids are for building/retaining muscle.
I’d much rather see you spend four months or so on a glp drug focusing on diet/training/cardio/good habits.
Save the gear for building muscle.

What are some good options for glps?
Im not sure exactly when i was going to try the cycle, if i lose enough before starting, i might very well ending up switching to a bulk instead.

 

[s.gentz]

What are some good options for glps?
Im not sure exactly when i was going to try the cycle, if i lose enough before starting, i might very well ending up switching to a bulk instead.

I think that’s a better idea. That what steroids were made for.
Tirzepatide and retatrutide are you best options.

 

[Shakey]

I think that’s a better idea. That what steroids were made for.
Tirzepatide and retatrutide are you best options.

It took me 3 months or so starting jan 1 2025, i cut from 215 to 175 on 2000 cal a day/800mg caffeine/3000mg of green tea extract
Though it was 1hr cardio a day

Looks both Tirzepatide and retatrutide can effect the absortion rate of oral medication via slowing down stomache emptying, so i would have to dose it inbetween my med times(every 12hrs)

 

[s.gentz]

Looks both Tirzepatide and retatrutide can effect the absortion rate of oral medication via slowing down stomache emptying, so i would have to dose it inbetween my med times(every 12hrs)

Gastric emptying will remain slower the entire time your taking the drug. The GLP meds are taken 1x per week. I would def be certain this will not effect your meds. It didn't mess with mine but yours could save your life so please make 100% sure.
@LevButlerov What do you think about taking a GLP with his epilepsy meds?

 

[Shakey]

Gastric emptying will remain slower the entire time your taking the drug. The GLP meds are taken 1x per week. I would def be certain this will not effect your meds. It didn't mess with mine but yours could save your life so please make 100% sure.
@LevButlerov What do you think about taking a GLP with his epilepsy meds?

retatrutide is a bit expensive for my taste. Im runnin on a budget so would have to settle for Tirzepatide and some other peps to stack.


For Tirzepatide
"When used with divalproex and lamotrigine, the primary concern with tirzepatide is its effect on the absorption of the oral medications due to delayed gastric emptying. This effect is most significant when starting tirzepatide or increasing its dose."

Theres no metabolic interaction between them, only the physical delay, so most likely the delay would only effect the first day of meds, until the delay of effectiveness for the meds becomes the new normsl timing.
Id wager itd only take to doses of epi meds for the delay to be the norm.

 

[s.gentz]

retatrutide is a bit expensive for my taste. Im runnin on a budget so would have to settle for Tirzepatide and some other peps to stack.

You don't need to stack anything with it. Tirzep on it's own is great. Dosing is as follows.
wk 1-4 2.5mg
wk 5-8 5mg
wk 9-12 7.5mg
wk 13-16 10mg
wk 17-20 12.5mg
after week 24 15mg max dose

You can also check out the Zepbound website for any other info.
https://zepbound.lilly.com/hcp

 

[Shakey]

Alright im going to go with that then, though i might still get something else on top.

Ive okayed these for interactions
GHK-Cu
BPC-157
TB500
Ipamorelin
HGH Frag
CJC1295 w/dac
AOD 9094
IGF-1 LR3

 

[s.gentz]

Alright im going to go with that then, though i might still get something else on top.

Ive okayed these for interactions
GHK-Cu
BPC-157
TB500
Ipamorelin
HGH Frag
CJC1295 w/dac
AOD 9094
IGF-1 LR3

Personally I would ditch everything else and use that money to add GH at 1-2iu/day.
If your having pain issues keep the BPC/TB but GH is much better than all that other stuff.

 

[Shakey]

Personally I would ditch everything else and use that money to add GH at 1-2iu/day.
If your having pain issues keep the BPC/TB but GH is much better than all that other stuff.

Deff was thinkin bout bpc/tb just for my back
Ill keep the GH on my mind, for when i can put in an order.
Thanks for the advice bro

 

[LevButlerov]

Hello evo fam, new here but looking to run my first cycle in the near future but need some advice on stacks and what not. Just getting back to lifting after 3 months off. I have to double check interactions with my meds for gear and supps before adding to a stack.

Stats
Age: 34
Height: 6' 3.5"
Weight: current 197.5lbs. (2 weeks ago 205)
Bodyfat: estimated 28%
Training: 1.7 years (3 off in 2024 for back/3 off for knee 2025)
Medical:
Epilepsy
-Divalproex (valproic acid)
-Lamotrogine (lamictal)
Herniated Discs (10 yrs or so for both discs)
-L4-L5
-L5-S1
-L4 nerve root compression nov 2024 caused softball sized section of quad(vastus medialis)to waste away(nerves have healed/still recovering size & strength in right quad)
Cycle History: none

Planned Cycle
Test 400 (test e & test d) - 400mg weekly
Anavar - 20mg daily
Primobolan - 150mg weekly
Aromasin - 25mg daily
Clen - 25mcg daily increasing by 25mcg every 2-3 days til 100 (2 on/ 2 off)

PCT
Clomid - 50mg daily
Nolvadex - 20mg daily

Diet: 2300-2700 cal
160-210g protein
250-350g carb
50-80g fat

Supps
Caffeine - 800mg daily
Pre workout - 250mg of caffeine
Multivitamin
Vitamin D - 8800iu daily(will be switching 4800iu daily + 20k iu every 4 days)
Melatonin - 20mg

Supps on the way
NAC
Vitamin D 20000iu tabs
Green Tea Extract
Milk Thistle
Fish Oil
Potassium (if i run clen)
Magnesium (if i run clen)
Taurine (if i run clen)

Training
Current 4 day schedule
Push/pull/legs&forearms/rest

New schedule coming soon
Push/pull/legs&forearms/rest/torso/shoulders&arms/legs/rest
Will switch in 2 weeks

Cardio is 20mins before workout/1 to 1.5hrs on rest days
Stairmill or max incline tread mill
Can't run on treadmill because of the impact on discs
Stairmill is better for more intense cardio with back issues

Doing dropsets for a little bit, then going back to reg sets
2 weeks done, 2 to go

Push
Incline bench 3x8
Flat bench 3x4(each set followed buy 3 to 4 negatives)
Cable chest flies 3 triple dropsets
Incline dumbell press 3 dropsets
Upright rows 3x triple dropsets
Lateral cable raises 3x8
Front cable raise 3x8
Dumbell should press 3x dropset
Unilateral cable triceps extension 3x triple dropsets
Unilateral tricep cable pushdowns 3x tripl dropset
Rope pulldowns 3x triple dropsets
situps 5x to failure (8 plates under ab bench for more angle)

Pull
Unilteral lat pulldown 3x triple dropset
Bent over rows 3x underhand 3x over hand alternating
Crossbody lat cable pull 3x triple dropset
Cable rear delt fly 3x triple dropset
Facepulls 3x triple dropset
45° barbell shrugs 3x
Vertical barbell shrugs 3x
Weighted back extensions 3x
Deadlifts 4x to 6x (depends)
Straight barbell curls underhand 3x triple dropset
Straight barbell curls underhand 3x triple dropset
Cable curls or seated incline curl 3x

Legs/Forearms
Hacksquat x5 + 1x dropset
Unilateral leg extensions 3x triple dropset
Unilateral standing leg curls 3x triple dropset
Prone leg curls 3x triple dropset
Unilateral calf raises 6x triple dropset
Unilateral wrist curls 3x both ways
Unilateral pronation 3x
Unilateral supination 3x

Thanks @LevButlerov


View attachment 142352View attachment 142353View attachment 142354View attachment 142355

Gastric emptying will remain slower the entire time your taking the drug. The GLP meds are taken 1x per week. I would def be certain this will not effect your meds. It didn't mess with mine but yours could save your life so please make 100% sure.
@LevButlerov What do you think about taking a GLP with his epilepsy meds?

retatrutide is a bit expensive for my taste. Im runnin on a budget so would have to settle for Tirzepatide and some other peps to stack.


For Tirzepatide
"When used with divalproex and lamotrigine, the primary concern with tirzepatide is its effect on the absorption of the oral medications due to delayed gastric emptying. This effect is most significant when starting tirzepatide or increasing its dose."

Theres no metabolic interaction between them, only the physical delay, so most likely the delay would only effect the first day of meds, until the delay of effectiveness for the meds becomes the new normsl timing.
Id wager itd only take to doses of epi meds for the delay to be the norm.

Alright im going to go with that then, though i might still get something else on top.

Ive okayed these for interactions
GHK-Cu
BPC-157
TB500
Ipamorelin
HGH Frag
CJC1295 w/dac
AOD 9094
IGF-1 LR3

Deff was thinkin bout bpc/tb just for my back
Ill keep the GH on my mind, for when i can put in an order.
Thanks for the advice bro

welcome fully to the EVO family @Shakey and @s.gentz thank you for following up sorry I was writing all day and couldn't do it.

Epilepsy
-Divalproex (valproic acid)
-Lamotrogine (lamictal)
Herniated Discs (10 yrs or so for both discs)
-L4-L5
-L5-S1
-L4 nerve root compression nov 2024 caused softball sized section of quad(vastus medialis)to waste away(nerves have healed/still recovering size & strength in right quad)
Cycle History: none

Planned Cycle
Test 400 (test e & test d) - 400mg weekly
Anavar - 20mg daily
Primobolan - 150mg weekly
Aromasin - 25mg daily
Clen - 25mcg daily increasing by 25mcg every 2-3 days til 100 (2 on/ 2 off)

@Shakey with your epilepsy meds you need to be very careful.
and your cycle needs to change a lot.
for example your ai use and clen use need to change
the cycle would be more like 250mgs test and aromasin thats it, nothing else!

before we do, can you tell us do you have bloods done? if not when can you do them
please DO NOT inject anything before we talk more


supplements
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

 

[Shakey]

welcome fully to the EVO family @Shakey and @s.gentz thank you for following up sorry I was writing all day and couldn't do it.


@Shakey with your epilepsy meds you need to be very careful.
and your cycle needs to change a lot.
for example your ai use and clen use need to change
the cycle would be more like 250mgs test and aromasin thats it, nothing else!

before we do, can you tell us do you have bloods done? if not when can you do them
please DO NOT inject anything before we talk more


supplements
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

Yeah ive looked into clen more, its looking like mostly off the table or a min dose with no increases
Theres no direct interact, but further digging i found a potential for problems because of the powerful effevt of the central nervous system

I have some bloods done, but not full ped panel, its covered once every 3 months for hormones here in canada
Got test, egfr, alt alp as part of reg blood for meds, old seizure med suppressed test for a long time

Im also goin to take @s.gentz advice and run a Tirzepatide for 3 months to cut weight first
Was actually trying to figure out how to rename thread to weight cut instead of cycle lol

As for supps no digestive supps
Multi is costco kirkland signature mens, i take 6 a day specifically to add for vit d and other defiencies caused by meds, but might lower to 4 a day once my vit d 20k's arrive, depends on future blood
At 8800iu, i was still defiecent
On a pretty tight budget
As for psyllium husk, i have some but havent needed to take nmany since i straightened my diet out better this year

 

[LevButlerov]

Yeah ive looked into clen more, its looking like mostly off the table or a min dose with no increases
Theres no direct interact, but further digging i found a potential for problems because of the powerful effevt of the central nervous system

I have some bloods done, but not full ped panel, its covered once every 3 months for hormones here in canada
Got test, egfr, alt alp as part of reg blood for meds, old seizure med suppressed test for a long time

Im also goin to take @s.gentz advice and run a Tirzepatide for 3 months to cut weight first
Was actually trying to figure out how to rename thread to weight cut instead of cycle lol

As for supps no digestive supps
Multi is costco kirkland signature mens, i take 6 a day specifically to add for vit d and other defiencies caused by meds, but might lower to 4 a day once my vit d 20k's arrive, depends on future blood
At 8800iu, i was still defiecent
On a pretty tight budget
As for psyllium husk, i have some but havent needed to take nmany since i straightened my diet out better this year

what are the last bloods you have, can you share please? @Shakey
and you can get private bloods we should do them before we start imo

on the digestive aids, can you start with what you have like psyllium ed? and add probiotics?

 

[Shakey]

what are the last bloods you have, can you share please? @Shakey
and you can get private bloods we should do them before we start imo

on the digestive aids, can you start with what you have like psyllium ed? and add probiotics?

will do on the psyllium @LevButlerov
not sure if ill get around to probiotics, but ill some check out to see if i can fit in the budget

Nov 6th 2025 no test on this one

July 18 2025

April 18 2024

now april 2024 report was with carbamazepine so my test was supressed for years, after the switch to lamotrigine earlier in the year, its back up

eGFR/ALT/ALP are on all my bloods because of divalproex(valproic acid)
test
i had to request to prove carbamazepine was supressing my test so i probably wont get that through dr without a reason
so ive been looking at teletest to get a ped panel

 

[stevesmi]

Hello evo fam, new here but looking to run my first cycle in the near future but need some advice on stacks and what not. Just getting back to lifting after 3 months off. I have to double check interactions with my meds for gear and supps before adding to a stack.

Stats
Age: 34
Height: 6' 3.5"
Weight: current 197.5lbs. (2 weeks ago 205)
Bodyfat: estimated 28%
Training: 1.7 years (3 off in 2024 for back/3 off for knee 2025)
Medical:
Epilepsy
-Divalproex (valproic acid)
-Lamotrogine (lamictal)
Herniated Discs (10 yrs or so for both discs)
-L4-L5
-L5-S1
-L4 nerve root compression nov 2024 caused softball sized section of quad(vastus medialis)to waste away(nerves have healed/still recovering size & strength in right quad)
Cycle History: none

Planned Cycle
Test 400 (test e & test d) - 400mg weekly
Anavar - 20mg daily
Primobolan - 150mg weekly
Aromasin - 25mg daily
Clen - 25mcg daily increasing by 25mcg every 2-3 days til 100 (2 on/ 2 off)

PCT
Clomid - 50mg daily
Nolvadex - 20mg daily

Diet: 2300-2700 cal
160-210g protein
250-350g carb
50-80g fat

Supps
Caffeine - 800mg daily
Pre workout - 250mg of caffeine
Multivitamin
Vitamin D - 8800iu daily(will be switching 4800iu daily + 20k iu every 4 days)
Melatonin - 20mg

Supps on the way
NAC
Vitamin D 20000iu tabs
Green Tea Extract
Milk Thistle
Fish Oil
Potassium (if i run clen)
Magnesium (if i run clen)
Taurine (if i run clen)

Training
Current 4 day schedule
Push/pull/legs&forearms/rest

New schedule coming soon
Push/pull/legs&forearms/rest/torso/shoulders&arms/legs/rest
Will switch in 2 weeks

Cardio is 20mins before workout/1 to 1.5hrs on rest days
Stairmill or max incline tread mill
Can't run on treadmill because of the impact on discs
Stairmill is better for more intense cardio with back issues

Doing dropsets for a little bit, then going back to reg sets
2 weeks done, 2 to go

Push
Incline bench 3x8
Flat bench 3x4(each set followed buy 3 to 4 negatives)
Cable chest flies 3 triple dropsets
Incline dumbell press 3 dropsets
Upright rows 3x triple dropsets
Lateral cable raises 3x8
Front cable raise 3x8
Dumbell should press 3x dropset
Unilateral cable triceps extension 3x triple dropsets
Unilateral tricep cable pushdowns 3x tripl dropset
Rope pulldowns 3x triple dropsets
situps 5x to failure (8 plates under ab bench for more angle)

Pull
Unilteral lat pulldown 3x triple dropset
Bent over rows 3x underhand 3x over hand alternating
Crossbody lat cable pull 3x triple dropset
Cable rear delt fly 3x triple dropset
Facepulls 3x triple dropset
45° barbell shrugs 3x
Vertical barbell shrugs 3x
Weighted back extensions 3x
Deadlifts 4x to 6x (depends)
Straight barbell curls underhand 3x triple dropset
Straight barbell curls underhand 3x triple dropset
Cable curls or seated incline curl 3x

Legs/Forearms
Hacksquat x5 + 1x dropset
Unilateral leg extensions 3x triple dropset
Unilateral standing leg curls 3x triple dropset
Prone leg curls 3x triple dropset
Unilateral calf raises 6x triple dropset
Unilateral wrist curls 3x both ways
Unilateral pronation 3x
Unilateral supination 3x

@Shakey what saved me with my herniated discs was hot yoga. have you tried that yet? also inversion table as well

 

[Shakey]

@Shakey what saved me with my herniated discs was hot yoga. have you tried that yet? also inversion table as well

Actually havent @stevesmi , usually compress the nerves with articulation of the hips or turning to the right so i never thought of yoga
Usually i just do back extensions and deadlifts and core work for support
Ill look into some yoga positions for lower back, any suggestions?

 

[LevButlerov]

will do on the psyllium @LevButlerov
not sure if ill get around to probiotics, but ill some check out to see if i can fit in the budget

Nov 6th 2025 no test on this one
View attachment 142730
View attachment 142731

July 18 2025
View attachment 142732View attachment 142733

April 18 2024
View attachment 142734View attachment 142735View attachment 142736View attachment 142737

now april 2024 report was with carbamazepine so my test was supressed for years, after the switch to lamotrigine earlier in the year, its back up

eGFR/ALT/ALP are on all my bloods because of divalproex(valproic acid)
test
i had to request to prove carbamazepine was supressing my test so i probably wont get that through dr without a reason
so ive been looking at teletest to get a ped panel

Vitamin D and RBC is low.
you take iron?
and vitamin D you taking?

 

[Shakey]

@LevButlerov carbamazapine is an enzyme inducing anticonvulsant, it can effect vit d metabolism, reason for defiency in the past decades til 2024

I take 8800iu vit d daily atm
April 18 blood was at 8800iu daily aswell
Will have vit d on next blood to recheck for defiency

Divalproex can cause low rbc hemoglobin and hematocrit
Lamotrigine can cause anemia, low wbc and neutrophils aswell
Both meds are synergistic so the counts will be off
Between july and nov i increased divalproex, so count may be low consistent from here out or will go back to normal range after body adjusts
Will know on next blood

Theres 36mg of iron in my multi at my daily amount

 

[Mobster]

For stack info start here: https://irongorillas.com/

 

[stevesmi]

Actually havent @stevesmi , usually compress the nerves with articulation of the hips or turning to the right so i never thought of yoga
Usually i just do back extensions and deadlifts and core work for support
I’ll look into some yoga positions for lower back, any suggestions?

Do a hot yoga class and learn about it. It really works

 

[Shakey]

Do a hot yoga class and learn about it. It really works

@stevesmi
Ill look into it, see if theres anything local here

@Mobster
Thanks for the link, ill check it out

 

[stevesmi]

@stevesmi
Ill look into it, see if theres anything local here

@Mobster
Thanks for the link, ill check it out

Yeah there are many levels of yoga. Look for a place that caters to athletes looking to get more flexible and mobility. Not a place for old people

 

[Shakey]

11/16/25
Cal/Pro/Carb/Fat
2241/158/278/58
Fell short on protein
Weight 197.7

Cardio
Treadmill 65min incline 5 speed 3

Workout
Bent over rows alternating grips 185x6x6
V-grip lat pulldowns 120x3x10
Seated rows idkx3x8
Face pulls 55x3x8
Rear fly machine 80x3x8
Back extensions 25x3x8
45° barbell shrugs 185x3x6
Vertical barbell shrugs 225x3x6
Deadlifts 135x1x8, 205x4x6
Straight barbell curls 80x3x4+3neg
Straight barbell reverse grio curls 80x3x3+4neg
Seated incline curls 25x3x5+3neg

Was short on time so no dropsets

 

[ceo]

11/16/25
Cal/Pro/Carb/Fat
2241/158/278/58
Fell short on protein
Weight 197.7

Cardio
Treadmill 65min incline 5 speed 3

Workout
Bent over rows alternating grips 185x6x6
V-grip lat pulldowns 120x3x10
Seated rows idkx3x8
Face pulls 55x3x8
Rear fly machine 80x3x8
Back extensions 25x3x8
45° barbell shrugs 185x3x6
Vertical barbell shrugs 225x3x6
Deadlifts 135x1x8, 205x4x6
Straight barbell curls 80x3x4+3neg
Straight barbell reverse grio curls 80x3x3+4neg
Seated incline curls 25x3x5+3neg

Was short on time so no dropsets

bros this a heck of a workout. some serious iron was thrown around. and you got cardio too @Shakey

 

[Shakey]

bros this a heck of a workout. some serious iron was thrown around. and you got cardio too @Shakey

Thanks @ceo
Had no time for dropsets, and dropped my incline on treadmill cause the back wasnt feeling it

 

[LevButlerov]

@LevButlerov carbamazapine is an enzyme inducing anticonvulsant, it can effect vit d metabolism, reason for defiency in the past decades til 2024

I take 8800iu vit d daily atm
April 18 blood was at 8800iu daily aswell
Will have vit d on next blood to recheck for defiency

Divalproex can cause low rbc hemoglobin and hematocrit
Lamotrigine can cause anemia, low wbc and neutrophils aswell
Both meds are synergistic so the counts will be off
Between july and nov i increased divalproex, so count may be low consistent from here out or will go back to normal range after body adjusts
Will know on next blood

Theres 36mg of iron in my multi at my daily amount

I understand about carbamazapine. @Shakey
but when can you check these?

 

[ceo]

Thanks @ceo
Had no time for dropsets, and dropped my incline on treadmill cause the back wasnt feeling it

bros that smart. if your back no good don't push it

 

[Shakey]

@LevButlerov
Just had nov bloods done, so next covered blood (not ped panel) will be feb 2nd or 3rd unless i go private.
How much psyllium daily?

@ceo
i generally have to go with modifying all exercises on the fly according to back condition.
A week ago forgot my warm up set on deadlifts because the workout was damn good.
Disc pinched a nerve, each step walking was 6". Bus stop is a 5 min walk, took 25min, was good in 3 days, took 4 days off total. Shit used to put me in bed for 7 days alone 2 years ago and happened constantly.

 

[2Thick]

@LevButlerov
Just had nov bloods done, so next covered blood (not ped panel) will be feb 2nd or 3rd unless i go private.
How much psyllium daily?

@ceo
i generally have to go with modifying all exercises on the fly according to back condition.
A week ago forgot my warm up set on deadlifts because the workout was damn good.
Disc pinched a nerve, each step walking was 6". Bus stop is a 5 min walk, took 25min, was good in 3 days, took 4 days off total. Shit used to put me in bed for 7 days alone 2 years ago and happened constantly.

generally with husk you want to go with what works best for you. some guys shouldn't take any. @Shakey some guys really do well on a lot of it for added fiber. trial and error

 

[Shakey]

generally with husk you want to go with what works best for you. some guys shouldn't take any. @Shakey some guys really do well on a lot of it for added fiber. trial and error

Aight ill start at 1 scoop(3.4g) so how she goes @2Thick

 

[Shakey]

11/17/25

Weight
198.1lb

Treadmill
Duration 60min
Distance 5km
Incline 5
Speed 3

Workout
Hacksquat 235x6x1, 235x6x4 dropset
Hacklunge 105x8x2, 155x6x2 dropset
Unilateral leg extension 90x5x3 triple dropset
Unilateral standing leg curl 60x8x3 triple dropset
Prone leg curl 160x4x3 triple dropset
Unilateral calf raises 110x4x4, 110x5x1 negative only triple dropset
Unilateral wrist curls 25x8x3
Unilateral reverse wrist curls 20x6x3
Pronation 30x8x3
Supination 25x8x3
Grip trainer 150x10x5

 

[waggat]

Hello evo fam, new here but looking to run my first cycle in the near future but need some advice on stacks and what not. Just getting back to lifting after 3 months off. I have to double check interactions with my meds for gear and supps before adding to a stack.

Stats
Age: 34
Height: 6' 3.5"
Weight: current 197.5lbs. (2 weeks ago 205)
Bodyfat: estimated 28%
Training: 1.7 years (3 off in 2024 for back/3 off for knee 2025)
Medical:
Epilepsy
-Divalproex (valproic acid)
-Lamotrogine (lamictal)
Herniated Discs (10 yrs or so for both discs)
-L4-L5
-L5-S1
-L4 nerve root compression nov 2024 caused softball sized section of quad(vastus medialis)to waste away(nerves have healed/still recovering size & strength in right quad)
Cycle History: none

Planned Cycle
Test 400 (test e & test d) - 400mg weekly
Anavar - 20mg daily
Primobolan - 150mg weekly
Aromasin - 25mg daily
Clen - 25mcg daily increasing by 25mcg every 2-3 days til 100 (2 on/ 2 off)

PCT
Clomid - 50mg daily
Nolvadex - 20mg daily

Diet: 2300-2700 cal
160-210g protein
250-350g carb
50-80g fat

Supps
Caffeine - 800mg daily
Pre workout - 250mg of caffeine
Multivitamin
Vitamin D - 8800iu daily(will be switching 4800iu daily + 20k iu every 4 days)
Melatonin - 20mg

Supps on the way
NAC
Vitamin D 20000iu tabs
Green Tea Extract
Milk Thistle
Fish Oil
Potassium (if i run clen)
Magnesium (if i run clen)
Taurine (if i run clen)

Training
Current 4 day schedule
Push/pull/legs&forearms/rest

New schedule coming soon
Push/pull/legs&forearms/rest/torso/shoulders&arms/legs/rest
Will switch in 2 weeks

Cardio is 20mins before workout/1 to 1.5hrs on rest days
Stairmill or max incline tread mill
Can't run on treadmill because of the impact on discs
Stairmill is better for more intense cardio with back issues

Doing dropsets for a little bit, then going back to reg sets
2 weeks done, 2 to go

Push
Incline bench 3x8
Flat bench 3x4(each set followed buy 3 to 4 negatives)
Cable chest flies 3 triple dropsets
Incline dumbell press 3 dropsets
Upright rows 3x triple dropsets
Lateral cable raises 3x8
Front cable raise 3x8
Dumbell should press 3x dropset
Unilateral cable triceps extension 3x triple dropsets
Unilateral tricep cable pushdowns 3x tripl dropset
Rope pulldowns 3x triple dropsets
situps 5x to failure (8 plates under ab bench for more angle)

Pull
Unilteral lat pulldown 3x triple dropset
Bent over rows 3x underhand 3x over hand alternating
Crossbody lat cable pull 3x triple dropset
Cable rear delt fly 3x triple dropset
Facepulls 3x triple dropset
45° barbell shrugs 3x
Vertical barbell shrugs 3x
Weighted back extensions 3x
Deadlifts 4x to 6x (depends)
Straight barbell curls underhand 3x triple dropset
Straight barbell curls underhand 3x triple dropset
Cable curls or seated incline curl 3x

Legs/Forearms
Hacksquat x5 + 1x dropset
Unilateral leg extensions 3x triple dropset
Unilateral standing leg curls 3x triple dropset
Prone leg curls 3x triple dropset
Unilateral calf raises 6x triple dropset
Unilateral wrist curls 3x both ways
Unilateral pronation 3x
Unilateral supination 3x

Hey mate, nice first post with all the information you provided.

Regarding your workouts, that's a lot of volume, particularly the upper body days. I would consider cutting some exercises from each day.

 

[Ulter]

will do on the psyllium @LevButlerov
not sure if ill get around to probiotics, but ill some check out to see if i can fit in the budget

Nov 6th 2025 no test on this one
View attachment 142730
View attachment 142731

July 18 2025
View attachment 142732View attachment 142733

April 18 2024
View attachment 142734View attachment 142735View attachment 142736View attachment 142737

now april 2024 report was with carbamazepine so my test was supressed for years, after the switch to lamotrigine earlier in the year, its back up

eGFR/ALT/ALP are on all my bloods because of divalproex(valproic acid)
test
i had to request to prove carbamazepine was supressing my test so i probably wont get that through dr without a reason
so ive been looking at teletest to get a ped panel

@Shakey you would likely benefit from using anabolics based on your RBC's alone. it will give you more endurance and energy. we always talk about how most of us how too thick blood, but you have think blood anemia like

 

[Shakey]

@waggat yeah i was thinking of cutting a couple exercises out, atleast while im running dropsets
Though my total reps in my dropsets range from 9-15

@Ulter do they only increase your rbc, is wbc effected at all?
What kind of increase do you generally see on rbc with anabolics?

 

[ballin2504]

Hello evo fam, new here but looking to run my first cycle in the near future but need some advice on stacks and what not. Just getting back to lifting after 3 months off. I have to double check interactions with my meds for gear and supps before adding to a stack.

Stats
Age: 34
Height: 6' 3.5"
Weight: current 197.5lbs. (2 weeks ago 205)
Bodyfat: estimated 28%
Training: 1.7 years (3 off in 2024 for back/3 off for knee 2025)
Medical:
Epilepsy
-Divalproex (valproic acid)
-Lamotrogine (lamictal)
Herniated Discs (10 yrs or so for both discs)
-L4-L5
-L5-S1
-L4 nerve root compression nov 2024 caused softball sized section of quad(vastus medialis)to waste away(nerves have healed/still recovering size & strength in right quad)
Cycle History: none

Planned Cycle
Test 400 (test e & test d) - 400mg weekly
Anavar - 20mg daily
Primobolan - 150mg weekly
Aromasin - 25mg daily
Clen - 25mcg daily increasing by 25mcg every 2-3 days til 100 (2 on/ 2 off)

PCT
Clomid - 50mg daily
Nolvadex - 20mg daily

Diet: 2300-2700 cal
160-210g protein
250-350g carb
50-80g fat

Supps
Caffeine - 800mg daily
Pre workout - 250mg of caffeine
Multivitamin
Vitamin D - 8800iu daily(will be switching 4800iu daily + 20k iu every 4 days)
Melatonin - 20mg

Supps on the way
NAC
Vitamin D 20000iu tabs
Green Tea Extract
Milk Thistle
Fish Oil
Potassium (if i run clen)
Magnesium (if i run clen)
Taurine (if i run clen)

Training
Current 4 day schedule
Push/pull/legs&forearms/rest

New schedule coming soon
Push/pull/legs&forearms/rest/torso/shoulders&arms/legs/rest
Will switch in 2 weeks

Cardio is 20mins before workout/1 to 1.5hrs on rest days
Stairmill or max incline tread mill
Can't run on treadmill because of the impact on discs
Stairmill is better for more intense cardio with back issues

Doing dropsets for a little bit, then going back to reg sets
2 weeks done, 2 to go

Push
Incline bench 3x8
Flat bench 3x4(each set followed buy 3 to 4 negatives)
Cable chest flies 3 triple dropsets
Incline dumbell press 3 dropsets
Upright rows 3x triple dropsets
Lateral cable raises 3x8
Front cable raise 3x8
Dumbell should press 3x dropset
Unilateral cable triceps extension 3x triple dropsets
Unilateral tricep cable pushdowns 3x tripl dropset
Rope pulldowns 3x triple dropsets
situps 5x to failure (8 plates under ab bench for more angle)

Pull
Unilteral lat pulldown 3x triple dropset
Bent over rows 3x underhand 3x over hand alternating
Crossbody lat cable pull 3x triple dropset
Cable rear delt fly 3x triple dropset
Facepulls 3x triple dropset
45° barbell shrugs 3x
Vertical barbell shrugs 3x
Weighted back extensions 3x
Deadlifts 4x to 6x (depends)
Straight barbell curls underhand 3x triple dropset
Straight barbell curls underhand 3x triple dropset
Cable curls or seated incline curl 3x

Legs/Forearms
Hacksquat x5 + 1x dropset
Unilateral leg extensions 3x triple dropset
Unilateral standing leg curls 3x triple dropset
Prone leg curls 3x triple dropset
Unilateral calf raises 6x triple dropset
Unilateral wrist curls 3x both ways
Unilateral pronation 3x
Unilateral supination 3x

@Shakey nice start to the log and welcome to evo man. Glad to have you here

 

[ROIDDERS]

@waggat yeah i was thinking of cutting a couple exercises out, atleast while im running dropsets
Though my total reps in my dropsets range from 9-15

@Ulter do they only increase your rbc, is wbc effected at all?
What kind of increase do you generally see on rbc with anabolics?

all anabolic steroids will work to boost RBC's. it doesn't just have to be testosterone. there are other options too with boosting RBC's besides steroids of course. you could have a nutritional deficiency @Shakey

 

[Shakey]

@Shakey nice start to the log and welcome to evo man. Glad to have you here

@ballin2504 Thx bro, glad to be here

all anabolic steroids will work to boost RBC's. it doesn't just have to be testosterone. there are other options too with boosting RBC's besides steroids of course. you could have a nutritional deficiency @Shakey

@ROIDDERS ill know for sure if my recent meds increase caused the recent hemo dips on bloodwork on my next blood after body adusts. After my body adjusted to the med switch earlier this year, it seemed most of my hemo was in range except wbc, until increase before nov bloodwork.

 

[Dreamer]

11/17/25

Weight
198.1lb

Treadmill
Duration 60min
Distance 5km
Incline 5
Speed 3

Workout
Hacksquat 235x6x1, 235x6x4 dropset
Hacklunge 105x8x2, 155x6x2 dropset
Unilateral leg extension 90x5x3 triple dropset
Unilateral standing leg curl 60x8x3 triple dropset
Prone leg curl 160x4x3 triple dropset
Unilateral calf raises 110x4x4, 110x5x1 negative only triple dropset
Unilateral wrist curls 25x8x3
Unilateral reverse wrist curls 20x6x3
Pronation 30x8x3
Supination 25x8x3
Grip trainer 150x10x5

Nice training man, the hack squat drop sets are brutal, good stuff, hows the cycle feeling for you?

 

[Shakey]

Nice training man, the hack squat drop sets are brutal, good stuff, hows the cycle feeling for you?

Yeah love the hacksquats @Dreamer
I tried lunges on the hacksquat felt great.

Actually switched the plan from an anabolic cut thanks to some advice here actually. @s.gentz

Going to run Tirzepatide with bpc/tb for the back to cut to my goal and jump into a bulk after. Going to order around the end of the month may add in gh or something else and shred myself for a few months first.

 

[LevButlerov]

@LevButlerov
Just had nov bloods done, so next covered blood (not ped panel) will be feb 2nd or 3rd unless i go private.
How much psyllium daily?

In your situation the issue is that using any gear can have sides with your meds.
I would ONLY use 150mgs testosterone to start off @Shakey to feel it out for 2 weeks

and psyllium 1 tbps daily, please post pics of the psyllium you have

 

[Shakey]

In your situation the issue is that using any gear can have sides with your meds.
I would ONLY use 150mgs testosterone to start off @Shakey to feel it out for 2 weeks

and psyllium 1 tbps daily, please post pics of the psyllium you have

Yeah ill deff start everything on doses lower than recommened for starting anything new.
I prob wont cycle test for atleast 3 months till i hit my goal @LevButlerov.

 

[LevButlerov]

Yeah ill deff start everything on doses lower than recommened for starting anything new.
I prob wont cycle test for atleast 3 months till i hit my goal @LevButlerov.

Thats Metamucil can you get normal psyllium husk no flavor? @Shakey

 

[Shakey]

Thats Metamucil can you get normal psyllium husk no flavor? @Shakey

I can after, im going to finish this off first. Budgets tight, gotta make do for now @LevButlerov

 

[LevButlerov]

I can after, im going to finish this off first. Budgets tight, gotta make do for now @LevButlerov

I understand, lets do 1tbps of metamucil 2x/day please @Shakey

 

[Shakey]

I understand, lets do 1tbps of metamucil 2x/day please @Shakey

Sounds good @LevButlerov

 

[LevButlerov]

Sounds good @LevButlerov

Lets keep going @Shakey

 

[Shakey]

Lets keep going @Shakey

Til im shredded bud @LevButlerov

 

[Shakey]

11/17/25
Macros
Cal/Pro/Carb/Fat
2981/221/384/70

 

[LevButlerov]

11/17/25
Macros
Cal/Pro/Carb/Fat
2981/221/384/70

share foods please

 

[Shakey]

share foods please

Will do
Side note my supps arrived

Nac, green tea, fish oil, milk thistle, vit d 20k

 

[2Thick]

Aight ill start at 1 scoop(3.4g) so how she goes @2Thick

yeah let us know how it goes!

 

[ROIDDERS]

@ROIDDERS ill know for sure if my recent meds increase caused the recent hemo dips on bloodwork on my next blood after body adusts. After my body adjusted to the med switch earlier this year, it seemed most of my hemo was in range except wbc, until increase before nov bloodwork.

i'm sure a lot of people got similar issues but they don't check #'s

 

[Shakey]

i'm sure a lot of people got similar issues but they don't check #'s

Yea id imagine so

 

[ROIDDERS]

Yea id imagine so

100%. and it good you on top of things

 

[Shakey]

100%. and it good you on top of things

Gotta be bro, minor risks for others are major for me

 

[Shakey]

11/18/25
Macros
Cal/Pro/Carb/Fat
2404/190/312/53
Meal 1
110g shreddies with 250ml 0% milk
3.4g psyllium husk
Pre workout
Cliff builder bar
Post workout
3 scoops allpro whey
Meal 2
6 taquitos
Meal 3
405g of chicken & lamb cajun chili
15g of parmesan
50g pumperknickle bread
3.4g of psyillium husk
Bedtime Snack
3 scoops allpro whey

Supp Totals
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
600mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
6.8g psyillium husk

Rest Day Cardio Only
Stairmill
Duration 10 min
Speed 10

Treadmill
Duration 120min
Incline 5
Speed 3.3
Distance 10.64km

 

[Shakey]

@2Thick 3.4g husk went well yesterday, no bloat etc. so took 6.8g today

 

[LevButlerov]

Will do
Side note my supps arrived
View attachment 143409

Nac, green tea, fish oil, milk thistle, vit d 20k

nice looking supplement packs @Shakey where did you buy this?

 

[Shakey]

nice looking supplement packs @Shakey where did you buy this?

On ebay @LevButlerov its cheap, but comes from poland with free shipping. From what i understand when i briefly looked it up, supplement and food regulations are not as strict as the US. But again cheap.
Ive taken the green tea extract at 1000mgx3 daily last april during a previous weight with about 850mg of caffeine daily(caffeine was diff brand) No problems with the green tea extract at all.
Seller is green labs nutrition. Seller name is in pics.
Everything comes in multiple count choices.

Theres also another ebay seller by everest nutrition. Has similar packaging, sizes, shipping and prices originating from poland aswell. But i havent ordered anything from them.

 

[Shakey]

@LevButlerov heres a pic for everest nutrition NAC

 

[LevButlerov]

On ebay @LevButlerov its cheap, but comes from poland with free shipping. From what i understand when i briefly looked it up, supplement and food regulations are not as strict as the US. But again cheap.
Ive taken the green tea extract at 1000mgx3 daily last april during a previous weight with about 850mg of caffeine daily(caffeine was diff brand) No problems with the green tea extract at all.
Seller is green labs nutrition. Seller name is in pics.
Everything comes in multiple count choices.

Theres also another ebay seller by everest nutrition. Has similar packaging, sizes, shipping and prices originating from poland aswell. But i havent ordered anything from them.

@LevButlerov heres a pic for everest nutrition NAC

From Poland? not sure if this is going to be legit tbh @Shakey

 

[Shakey]

Yeah figured id give it a go tho. Supps are just so damn expensive in canada. Usually have to wait for clearance priced protein. @LevButlerov

 

[LevButlerov]

Yeah figured id give it a go tho. Supps are just so damn expensive in canada. Usually have to wait for clearance priced protein. @LevButlerov

Oh you're in Canada @Shakey thats why the prices different.
@BeMe @HarleyGuy

 

[Shakey]

Yeah doesnt help im broke lol
cheapest i found so far for organic psyllium is $28cad a kg, plus 17 shipping
Metamucil is $24 for 861grams at store
@LevButlerov

Im running a test on the nac pill, supposed to smell of sulphur right? I ground finely and put in a tupperware to oxidize and concentrate smell. If it dont stink later, shes fake.

 

[Shakey]

So @LevButlerov after a night of letting the ground NAC tab oxidize in a sealed tupperware, it did indeed have a sulphur smell so nac is present. As to purity no clue

 

[LevButlerov]

So @LevButlerov after a night of letting the ground NAC tab oxidize in a sealed tupperware, it did indeed have a sulphur smell so nac is present. As to purity no clue

That's good to know

Yeah doesnt help im broke lol
cheapest i found so far for organic psyllium is $28cad a kg, plus 17 shipping
Metamucil is $24 for 861grams at store
@LevButlerov

Im running a test on the nac pill, supposed to smell of sulphur right? I ground finely and put in a tupperware to oxidize and concentrate smell. If it dont stink later, shes fake.

It's fine stick to the Metamucil you have for now @Shakey

 

[BeMe]

https://a.co/d/b66XZFH

I got this psyllium husk off Amazon in Canada. Shipping was free.

 

[Shakey]

Awesome. Thanks for the link @BeMe
I saved it for when i finish what i got.

 

[HarleyGuy]

Yeah figured id give it a go tho. Supps are just so damn expensive in canada. Usually have to wait for clearance priced protein. @LevButlerov

Well hello!!!!!!! Welcome to EVO my fellow Canadian. I'm in Ontario! Let me look at your first post....

 

[Shakey]

Ontario as well bro @HarleyGuy

 

[HarleyGuy]

Hello evo fam, new here but looking to run my first cycle in the near future but need some advice on stacks and what not. Just getting back to lifting after 3 months off. I have to double check interactions with my meds for gear and supps before adding to a stack.

Stats
Age: 34
Height: 6' 3.5"
Weight: current 197.5lbs. (2 weeks ago 205)
Bodyfat: estimated 28%
Training: 1.7 years (3 off in 2024 for back/3 off for knee 2025)
Medical:
Epilepsy
-Divalproex (valproic acid)
-Lamotrogine (lamictal)
Herniated Discs (10 yrs or so for both discs)
-L4-L5
-L5-S1
-L4 nerve root compression nov 2024 caused softball sized section of quad(vastus medialis)to waste away(nerves have healed/still recovering size & strength in right quad)
Cycle History: none

Planned Cycle
Test 400 (test e & test d) - 400mg weekly
Anavar - 20mg daily
Primobolan - 150mg weekly
Aromasin - 25mg daily
Clen - 25mcg daily increasing by 25mcg every 2-3 days til 100 (2 on/ 2 off)

PCT
Clomid - 50mg daily
Nolvadex - 20mg daily

Diet: 2300-2700 cal
160-210g protein
250-350g carb
50-80g fat

Supps
Caffeine - 800mg daily
Pre workout - 250mg of caffeine
Multivitamin
Vitamin D - 8800iu daily(will be switching 4800iu daily + 20k iu every 4 days)
Melatonin - 20mg

Supps on the way
NAC
Vitamin D 20000iu tabs
Green Tea Extract
Milk Thistle
Fish Oil
Potassium (if i run clen)
Magnesium (if i run clen)
Taurine (if i run clen)

Training
Current 4 day schedule
Push/pull/legs&forearms/rest

New schedule coming soon
Push/pull/legs&forearms/rest/torso/shoulders&arms/legs/rest
Will switch in 2 weeks

Cardio is 20mins before workout/1 to 1.5hrs on rest days
Stairmill or max incline tread mill
Can't run on treadmill because of the impact on discs
Stairmill is better for more intense cardio with back issues

Doing dropsets for a little bit, then going back to reg sets
2 weeks done, 2 to go

Push
Incline bench 3x8
Flat bench 3x4(each set followed buy 3 to 4 negatives)
Cable chest flies 3 triple dropsets
Incline dumbell press 3 dropsets
Upright rows 3x triple dropsets
Lateral cable raises 3x8
Front cable raise 3x8
Dumbell should press 3x dropset
Unilateral cable triceps extension 3x triple dropsets
Unilateral tricep cable pushdowns 3x tripl dropset
Rope pulldowns 3x triple dropsets
situps 5x to failure (8 plates under ab bench for more angle)

Pull
Unilteral lat pulldown 3x triple dropset
Bent over rows 3x underhand 3x over hand alternating
Crossbody lat cable pull 3x triple dropset
Cable rear delt fly 3x triple dropset
Facepulls 3x triple dropset
45° barbell shrugs 3x
Vertical barbell shrugs 3x
Weighted back extensions 3x
Deadlifts 4x to 6x (depends)
Straight barbell curls underhand 3x triple dropset
Straight barbell curls underhand 3x triple dropset
Cable curls or seated incline curl 3x

Legs/Forearms
Hacksquat x5 + 1x dropset
Unilateral leg extensions 3x triple dropset
Unilateral standing leg curls 3x triple dropset
Prone leg curls 3x triple dropset
Unilateral calf raises 6x triple dropset
Unilateral wrist curls 3x both ways
Unilateral pronation 3x
Unilateral supination 3x

Ok so we have some tinkering to do here and you have to be careful. This has probably been repeated already but........

Diet: 2300-2700 cal
160-210g protein

You're in a 'supercut' so up the protein and drop the carbs a bit

Caffeine - 800mg daily

Have you already started this with the clen?

Vitamin D 20000iu tabs

Have you checked your iron levels as well. I think I saw bloodwork up there above where @LevButlerov tagged me so I'll go look.

Taurine (if i run clen)

Don't run clen but if you must then add 9g of taurine

Clen - 25mcg daily increasing by 25mcg every 2-3 days til 100 (2 on/ 2 off)

I'd cut out the caffeine if you're gonna go balls out like this or just forget the clen and stick to the caffeine

Diet: 2300-2700 cal
160-210g protein
250-350g carb
50-80g fat

In a supercut I'd have protein higher than carbs

What are some good options for glps?

Reta if you can afford it start at 1mg or Tirz start at 2.5mg. But look into whether this will slow absorption of your seizure meds

IGF-1 LR3

No need for this, like, AT ALL.

Deff was thinkin bout bpc/tb just for my back

100% out of all your supps this is what you need the most for your back for sure.

 

[HarleyGuy]

Thanks @LevButlerov


View attachment 142352View attachment 142353View attachment 142354View attachment 142355

Aromasin - 25mg daily

Also, start with 12.5 ED you may not need that much if you're on a budget

 

[HarleyGuy]

will do on the psyllium @LevButlerov
not sure if ill get around to probiotics, but ill some check out to see if i can fit in the budget

Nov 6th 2025 no test on this one
View attachment 142730
View attachment 142731

July 18 2025
View attachment 142732View attachment 142733

April 18 2024
View attachment 142734View attachment 142735View attachment 142736View attachment 142737

now april 2024 report was with carbamazepine so my test was supressed for years, after the switch to lamotrigine earlier in the year, its back up

eGFR/ALT/ALP are on all my bloods because of divalproex(valproic acid)
test
i had to request to prove carbamazepine was supressing my test so i probably wont get that through dr without a reason
so ive been looking at teletest to get a ped panel

Bloods look good but no lipids done?

so ive been looking at teletest to get a ped panel

There's a thread for Canadians I did on teletest. You can get your Rx there and any bloodwork you want. It's only about $80CDN.
https://www.evolutionary.org/forums/threads/how-to-get-private-bloodwork-done-in-canada.106348/

 

[Shakey]

So i took @s.gentz advice and decided to just do a cut, no anabolics for now and then when i hit a good enough target im going to run a bulk cycle.

As for macros atm, i plan on meal prepping this weekend to set my macros better for the week, drop carbs a fair amount.

The more i look at retatrutide and Tirzepatide the more i realize it aint in the budget lol. Maybe if i micro dose.

As for clen it was the cheaper option, but a bit riskier due to its effect on the cns, so if i did run clen it would have to be prob either with low caff pre or stim free pre, and clen starting at 12.5mg and long periods between increases.

As for glps, ive looked into it. Seems liked the delayed absorption would only delay the timing of the next meds doses, until the delay becomes the bodies natural med timing, so stattup and increase days would be where the risk is.

Bloods were done to check meds and ohip covered so they didnt check iron or lipids.
Yeah been checkin of teletest, read your post aswell i will get a panel done before hopin on anything anabolic.

Next blood for meds will tell me if recent increase caused the drop in rbc or if itll be consistent.

Budget wise, i may go clen only for a bit, and start at lower doses and smaller increases, longer periods between increases, and set a hard limit lower than for normal people.
To keep the risk low if i choose that route.

 

[HarleyGuy]

drop in rbc

This will go up once you run some testosterone. Do you remember what your levels were at last time?

 

[Shakey]

11/19/25
Diet
Cal/Pro/Carb/Fat
2710/187/365/60
Meal 1
110g shreddies with 250ml of 0% milk
3.4g psyllium husk
Intraworkout
cliff builder bar
Post workout
3 scoops allpro whey
9 taquitos
Meal 2
2 pc frusta pizza wrap
Meal 3
3scoops of allpro
3.4g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
800mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
6.8g psyillium husk
Cardio
Treadmill
Duration 1hr
Incline 5
Speed 3.3
Distance 5.15kms
Workout
Push
Incline bench 110x6x2, 110x4+3negx1
Flat bench 145x3+2negx1, 145x2+3negx1 ,145x1+3negx1
Cable flys 35x5x3 triple dropset
Incline dumbell 40sx4x3 dropset
Cable lateral raise 20x4x3 triple dropset
Cable front raise 20x5x3 triple dropset
Upright row 95x7x3
Uni cable tricep extension 20x7x2, 20x6x1
Uni cable tricep pushdown 20x8x3
Rope pulldowns 35x8x3
Ab bench 8 plate incline to failure x3

I will be cutting dropsets out after this leg day, and maybe a couple exercises on upper body.

 

[s.gentz]

So i took @s.gentz advice and decided to just do a cut, no anabolics for now and then when i hit a good enough target im going to run a bulk cycle.

As for macros atm, i plan on meal prepping this weekend to set my macros better for the week, drop carbs a fair amount.

The more i look at retatrutide and Tirzepatide the more i realize it aint in the budget lol. Maybe if i micro dose.

As for clen it was the cheaper option, but a bit riskier due to its effect on the cns, so if i did run clen it would have to be prob either with low caff pre or stim free pre, and clen starting at 12.5mg and long periods between increases.

As for glps, ive looked into it. Seems liked the delayed absorption would only delay the timing of the next meds doses, until the delay becomes the bodies natural med timing, so stattup and increase days would be where the risk is.

Bloods were done to check meds and ohip covered so they didnt check iron or lipids.
Yeah been checkin of teletest, read your post aswell i will get a panel done before hopin on anything anabolic.

Next blood for meds will tell me if recent increase caused the drop in rbc or if itll be consistent.

Budget wise, i may go clen only for a bit, and start at lower doses and smaller increases, longer periods between increases, and set a hard limit lower than for normal people.
To keep the risk low if i choose that route.

Don’t run Clen. It’s a lot of stress on your heart and it fucks up your cholesterol. The poor. If this is to be a health phase. Glps actually benefit you.
If you use them in the way they are intended you stay at smaller doses and one injection per week. Micro dosing is just taking more for the same benefit.
If you take the time to diet properly with small caloric drops you’ll have success if you make huge cuts it will suck and it won’t be sustainable.
I see your current macros and food above. I’ll take a look in the morning and we can find a good path forward for a diet phase.

 

[Shakey]

Test levels? @HarleyGuy
Test level in blood on carbamazepine (pre-lamotrigine)
9.8nmol/l (282ng/dl)
Test level post med switch now on lamotrigine
20.5nmol/l (591.5ng/dl)

Don’t run Clen. It’s a lot of stress on your heart and it fucks up your cholesterol. The poor. If this is to be a health phase. Glps actually benefit you.
If you use them in the way they are intended you stay at smaller doses and one injection per week. Micro dosing is just taking more for the same benefit.
If you take the time to diet properly with small caloric drops you’ll have success if you make huge cuts it will suck and it won’t be sustainable.
I see your current macros and food above. I’ll take a look in the morning and we can find a good path forward for a diet phase.

Im eating like shit atm. Will be cleaning the diet up for sure. Ive been looking at the glps, and checking to see which ones are better for stretching a single vial further, trying to make a cost effective plan, but also not waste the money if the dose is so small its worthless.

 

[HarleyGuy]

11/19/25
Diet
Cal/Pro/Carb/Fat
2710/187/365/60
Meal 1
110g shreddies with 250ml of 0% milk
3.4g psyllium husk
Intraworkout
cliff builder bar
Post workout
3 scoops allpro whey
9 taquitos
Meal 2
2 pc frusta pizza wrap
Meal 3
3scoops of allpro
3.4g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
800mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
6.8g psyillium husk
Cardio
Treadmill
Duration 1hr
Incline 5
Speed 3.3
Distance 5.15kms
Workout
Push
Incline bench 110x6x2, 110x4+3negx1
Flat bench 145x3+2negx1, 145x2+3negx1 ,145x1+3negx1
Cable flys 35x5x3 triple dropset
Incline dumbell 40sx4x3 dropset
Cable lateral raise 20x4x3 triple dropset
Cable front raise 20x5x3 triple dropset
Upright row 95x7x3
Uni cable tricep extension 20x7x2, 20x6x1
Uni cable tricep pushdown 20x8x3
Rope pulldowns 35x8x3
Ab bench 8 plate incline to failure x3

I will be cutting dropsets out after this leg day, and maybe a couple exercises on upper body.

Your log updates are excellent well done!

We need to work on your diet and macros to start. Your carbs and processed foods and sugar are in the area of what a bulking up bodybuilder would eat, not someone looking to drastically cut using clen.

800mg Caffeine +250mg preworkout

Are you used to this much caffeine? I'm not a big fan of pre workout stims

Diet
Cal/Pro/Carb/Fat
2710/187/365/60
Meal 1
110g shreddies with 250ml of 0% milk
3.4g psyllium husk

Shreddies are horrible if your trying to cut fat. You'll get an insulin spike and store fat fast if you eat cereal every morning. 0% milk has the same amount of sugar in it as any other % of milk as well.

9 taquitos

Were they in a cardboard box? We have to get you on whole single ingredient foods high in protein as the main macro.

2 pc frusta pizza wrap

Were they in a cardboard box? We have to get you on whole single ingredient foods high in protein as the main macro.


Keep being honest and open with all your info and we'll get you squared away, keep up the good work and being open to feedback.

 

[HarleyGuy]

Test levels? @HarleyGuy
Test level in blood on carbamazepine (pre-lamotrigine)
9.8nmol/l (282ng/dl)
Test level post med switch now on lamotrigine
20.5nmol/l (591.5ng/dl)


Im eating like shit atm. Will be cleaning the diet up for sure. Ive been looking at the glps, and checking to see which ones are better for stretching a single vial further, trying to make a cost effective plan, but also not waste the money if the dose is so small its worthless.

Im eating like shit atm.

Yes I just pointed that out above with brutal honesty. I appreciate your honesty as well.

In my opinion bro you shouldn't be using clen at all. You can get the same results right now changing that shit diet and upping your protein, dropping your carbs and going whole foods.

 

[Shakey]

I have some food i gotta go through, im not in a position to waste it. But it should be fine to spread it out.
Caffeine wise, last cut i did 800mg daily with 3g of green tea extract np.
Last cut earlier this year i started at 215lbs march 11th and cut to 175.7lbs jun 2nd
Every meal was like a whole wheat tortilla with 100gram servings of chicken quarter or thigh meat with franks red hot. 2000cal a day.
I almost died on the stairmill. Im sure i will again.

 

[BeMe]

I have some food i gotta go through, im not in a position to waste it. But it should be fine to spread it out.
Caffeine wise, last cut i did 800mg daily with 3g of green tea extract np.
Last cut earlier this year i started at 215lbs march 11th and cut to 175.7lbs jun 2nd
Every meal was like a whole wheat tortilla with 100gram servings of chicken quarter or thigh meat with franks red hot. 2000cal a day.
I almost died on the stairmill. Im sure i will again.

The trick with diet and training is to slowly progress bro. People in your situation commonly fail cuz the go from. 0 to 100 quick and it's just so hard to make giant changes and maintain them. Slowly modify your caloric intake and food choices. Slowly up the cardio. Don't make it so hard on yourself. This is a marathon not a sprint bro

 

[Shakey]

True

 

[LevButlerov]

Ontario as well bro @HarleyGuy

EVO Canada brother love @Shakey

 

[s.gentz]

11/19/25
Diet
Cal/Pro/Carb/Fat
2710/187/365/60
Meal 1
110g shreddies with 250ml of 0% milk
3.4g psyllium husk
Intraworkout
cliff builder bar
Post workout
3 scoops allpro whey
9 taquitos
Meal 2
2 pc frusta pizza wrap
Meal 3
3scoops of allpro
3.4g of psyillium husk

Ok from what i'm seeing here your diet is terrible.
Meal1 processed
Intra-better but still not real food.
Post-again, not real food and what i'm assuming are processed frozen crap. Not good
Meal2-Pizza? Come on my dude.
Meal3-Again no real food.

If you continue to eat like this you can take all the drugs you want but your body comp is still gonna be shit.
How about we fix your diet before we do anything else?
There is so much low hanging fruit here. So easy to get you on the right track. You will be able to eat more so you not starving when cals drop.

This is my typical daily diet. Pretty much the same every day. Same cals as you but much better maco distribution and almost all whole foods except the post WO shake.

11/19/2025
Weight 224.4bs
Food-2790Cals/282P/292C/72F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 8oz chicken thigh/300g rice
Snack-shake
Meal4- 8oz chicken thigh/300g rice
Meal5-1.5c cottage cheese/blueberries/20g dark chocolate chips

 

[s.gentz]

The trick with diet and training is to slowly progress bro. People in your situation commonly fail cuz the go from. 0 to 100 quick and it's just so hard to make giant changes and maintain them. Slowly modify your caloric intake and food choices. Slowly up the cardio. Don't make it so hard on yourself. This is a marathon not a sprint bro

This is 100% true. I see it all the time. Hit it full gas and it feels like shit and you don't make good progress and then fail.
I think in @Shakey case he thinks drugs will do the work for him when all he really needs to do is clean up his diet and stop taking drugs to give his body a break and relive all of the oxidative stress that steroids put on his body. Hopefully he will trust us to guide him to success.

 

[Shakey]

This is 100% true. I see it all the time. Hit it full gas and it feels like shit and you don't make good progress and then fail.
I think in @Shakey case he thinks drugs will do the work for him when all he really needs to do is clean up his diet and stop taking drugs to give his body a break and relive all of the oxidative stress that steroids put on his body. Hopefully he will trust us to guide him to success.

Other than supplements i havent taken anything peds ever. Havent even ordered anything. @s.gentz
All changes in bloodwork were from epilepsy medications.

Im taking the day off to rest and meal prep.

 

[s.gentz]

Other than supplements i havent taken anything peds ever. Havent even ordered anything. @s.gentz
All changes in bloodwork were from epilepsy medications.

Im taking the day off to rest and meal prep.

Yes but you are talking about taking drugs to diet when reality you need nothing more than to fix your diet. Only reason to use gear during a diet phase would be in contest prep when your very low bodyfat to regain muscle. You are nowhere near the bf level that requires drugs.

 

[Shakey]

Yes but you are talking about taking drugs to diet when reality you need nothing more than to fix your diet. Only reason to use gear during a diet phase would be in contest prep when your very low bodyfat to regain muscle. You are nowhere near the bf level that requires drugs.

I agree, the diet fix will make the most difference. I still want something to help along though. But diet fix is priority though.
Ive got 5lbs of chicken thawing for meal prep now, going to start making rice portions to go with it.
Now im not going to promise a perfect clean diet, its not possible in my situation. Even for a cycle(when that happens) or peptides etc i have to save up. Everything must be budgeted so chicken might not always be on the menu.
Now i know theres not as much protein, but i found a place for 30lbs of basa fillets for $68cad to cover when i have no chicken. And chicken i found 40lb boxs for roughly $100 if its feasable at that moment.

 

[s.gentz]

I agree, the diet fix will make the most difference. I still want something to help along though. But diet fix is priority though.
Ive got 5lbs of chicken thawing for meal prep now, going to start making rice portions to go with it.
Now im not going to promise a perfect clean diet, its not possible in my situation. Even for a cycle(when that happens) or peptides etc i have to save up. Everything must be budgeted so chicken might not always be on the menu.
Now i know theres not as much protein, but i found a place for 30lbs of basa fillets for $68cad to cover when i have no chicken. And chicken i found 40lb boxs for roughly $100 if its feasable at that moment.

Buying in bulk will always help. Chicken thighs are much cheaper and def tastier.
Main thing is to get away from the processed foods.
Can you mirror the diet I am currently on? It’s not reallly expensive at all.
If budget is a concern then put your money toward food and training. You don’t need any drugs.
Trust me we can get you there.
Chicken thighs
Ground 93/7 turkey
Ground 85/15 beef
Eggs
Rice
Potato
Eggs noodles
Brown rice pasta
All good single ingredient foods here.

 

[Shakey]

Buying in bulk will always help. Chicken thighs are much cheaper and def tastier.
Main thing is to get away from the processed foods.
Can you mirror the diet I am currently on? It’s not reallly expensive at all.
If budget is a concern then put your money toward food and training. You don’t need any drugs.
Trust me we can get you there.
Chicken thighs
Ground 93/7 turkey
Ground 85/15 beef
Eggs
Rice
Potato
Eggs noodles
Brown rice pasta
All good single ingredient foods here.

So the bulk chicken are quarters, and i only buy quarters or thighs at store. I have a good stock atm aswell as some fish to burn through.
As for eggs, ill be bulk cooking them on a cookie sheet in oven, cut into portions for meals.
I got lots of brown rice and some white, i can weight mine out to 300g portions np.
I got regular pasta ill have to burn through first before getting brown.
Whats your take on peanut butter with breakast, like 1 serving.

And im committed, i gave away an apple pie today lol.

 

[s.gentz]

So the bulk chicken are quarters, and i only buy quarters or thighs at store. I have a good stock atm aswell as some fish to burn through.
As for eggs, ill be bulk cooking them on a cookie sheet in oven, cut into portions for meals.
I got lots of brown rice and some white, i can weight mine out to 300g portions np.
I got regular pasta ill have to burn through first before getting brown.
Whats your take on peanut butter with breakast, like 1 serving.

And im committed, i gave away an apple pie today lol.

This is a great start. If you need help with macros let me know.
As far as PB goes as long as you get natural PB then your GTG. Just watch as cals add up very quickly. Needs to be weighed for sure.

 

[Shakey]

This is a great start. If you need help with macros let me know.
As far as PB goes as long as you get natural PB then your GTG. Just watch as cals add up very quickly. Needs to be weighed for sure.

Its not natural but ill keep the serving weighed to 1 or .5 of a serving to jeep the cal low(1 serving is 90cal)
All my breads are whole wheat.
Prob going to do 200g chicken/300g rice portions. Mirror what you got going. Franks red hot sauce has nothing in it so ill use that.
And soy has almost nothing aswell.
Actually just got a lead on cheap whole chickens and bulk 18lb boxs of quarters if i cant get the cheaper whole chickens. So ill see what i can manage there.
For the most part i weigh everything, except for spices etc generally.

 

[Shakey]

11/21/25
Weight 201.5lbs
Macros
Cal/Pro/Carb/Fat
2746/266/291/65
Diet
Meal 1
4 eggs, 2 slices of toast
3.4g psyllium husk
Meal 2
180g of chicken
210g of white rice
Post workout/meal 3
3 scoops of protein
180g of chicken
210g of white rice
Meal 4
180g of chicken
200g of white rice
3.4g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
600mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
6.8g psyillium husk

Cardio
Stairmill
Duration 20min
Speed 10
Treadmill
Duration 40min
Incline 5
Speed 3.5
Workout
Pull
Uni seated rows 77x6x3 triple drop
Medium grip seated row 143x8x3
Bent over rows 135x8x4(2over/2under)
Back extensions 25x8x3
Rear flies 100x8x3
Face pulls 65x5x3 triple drop
45° barbell shrugs 135x8x3
Barbell shrugs 185x10x3
Deadlifts 135x8x3
Seated dumbell curls 30x7x3 dropset
Barbell curls 70x8x3 dropset
Reverse barbell curls 70x8x3 dropset

 

[LevButlerov]

11/21/25
Weight 201.5lbs
Macros
Cal/Pro/Carb/Fat
2746/266/291/65
Diet
Meal 1
4 eggs, 2 slices of toast
3.4g psyllium husk
Meal 2
180g of chicken
210g of white rice
Post workout/meal 3
3 scoops of protein
180g of chicken
210g of white rice
Meal 4
180g of chicken
200g of white rice
3.4g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
600mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
6.8g psyillium husk

Cardio
Stairmill
Duration 20min
Speed 10
Treadmill
Duration 40min
Incline 5
Speed 3.5
Workout
Pull
Uni seated rows 77x6x3 triple drop
Medium grip seated row 143x8x3
Bent over rows 135x8x4(2over/2under)
Back extensions 25x8x3
Rear flies 100x8x3
Face pulls 65x5x3 triple drop
45° barbell shrugs 135x8x3
Barbell shrugs 185x10x3
Deadlifts 135x8x3
Seated dumbell curls 30x7x3 dropset
Barbell curls 70x8x3 dropset
Reverse barbell curls 70x8x3 dropset

Good pull day the 143 rows with the 135 bent rows plus the 185 shrugs give you a strong back session, you pumped? @Shakey
solid macros at 266 protein! love it

 

[Shakey]

Good pull day the 143 rows with the 135 bent rows plus the 185 shrugs give you a strong back session, you pumped? @Shakey
solid macros at 266 protein! love it

Yea back felt great, focused on slow controlled mid grip rows using my lower back aswell, along with extension was great. Though i went lighter on deadlifts because the stairmill gave my back some trouble at the start of workout. @LevButlerov
Im goin to slowly put more stairmill in a bit at a time till i can do 60min, ill stay at 20min for a week or so.
Yeah first clean eating day, feel great.

 

[stevesmi]

11/21/25
Weight 201.5lbs
Macros
Cal/Pro/Carb/Fat
2746/266/291/65
Diet
Meal 1
4 eggs, 2 slices of toast
3.4g psyllium husk
Meal 2
180g of chicken
210g of white rice
Post workout/meal 3
3 scoops of protein
180g of chicken
210g of white rice
Meal 4
180g of chicken
200g of white rice
3.4g of psyillium husk
Supps
6 kirkland signature mens multi
4g fish oil(1320mg EPA/880 DHA)
3g Green Tea Extract
600mg Caffeine +250mg preworkout
1500mg NAC
Vitamin D 20000iu + K2 200mcg every 3 days
500mg Milk Thistle
6.8g psyillium husk

Cardio
Stairmill
Duration 20min
Speed 10
Treadmill
Duration 40min
Incline 5
Speed 3.5
Workout
Pull
Uni seated rows 77x6x3 triple drop
Medium grip seated row 143x8x3
Bent over rows 135x8x4(2over/2under)
Back extensions 25x8x3
Rear flies 100x8x3
Face pulls 65x5x3 triple drop
45° barbell shrugs 135x8x3
Barbell shrugs 185x10x3
Deadlifts 135x8x3
Seated dumbell curls 30x7x3 dropset
Barbell curls 70x8x3 dropset
Reverse barbell curls 70x8x3 dropset

@Shakey the workouts are incredible. they look very fun and they are very challenging.