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Approved Log My first pre cycle Log

Paynetrain

Paynetrain

V.I.P.
EVO Logger
Current weight 157 KG
Height 192 CM
Body weight goal for this year sub 130 KG
Current training Traditional body building focusing on high rep volume and 120 minutes of cardio per week.
Current diet 2000 calorie limit daily consisting of eggs, chicken, milk, rice cakes, Greek yogurt and protein powder.
Current supplements fish oil, magnesium, beef liver, test support, metabolism support all twice daily
Sleep 6-8 hours nightly between 12am to 10 am.
Cardio LISP on the cross trainer and swimming.
 
Paynetrain said:
Current weight 157 KG
Height 192 CM
Body weight goal for this year sub 130 KG
Current training Traditional body building focusing on high rep volume and 120 minutes of cardio per week.
Current diet 2000 calorie limit daily consisting of eggs, chicken, milk, rice cakes, Greek yogurt and protein powder.
Current supplements fish oil, magnesium, beef liver, test support, metabolism support all twice daily
Sleep 6-8 hours nightly between 12am to 10 am.
Cardio LISP on the cross trainer and swimming.
Click to expand...
@Paynetrain welcome to the EVO family:)

I just want to clarify, 157kg?
Do you have your body fat % stats.
 
Eddie Haskell said:
@Paynetrain welcome to the EVO family:)

I just want to clarify, 157kg?
Do you have your body fat % stats.
Click to expand...
He is just over 6' and 330lbs. If his LBM is 200lbs (which is prob high) then he would be 40%bf.

@Paynetrain
In your other thread you mentioned you have been dieting since January. How much weight have you lost? How much per week? What do your macros look like? For being only 1.5months into your diet your cals are very low. Going this low out of the gate is gonna be an issue when your metabolism catched up and you need to drop cals. Your only going to have (2) 150cal drops which is not going to get you where you want to be.
Can you start listing your foods and macros every day along with training/cardio?
 
Paynetrain said:
Current weight 157 KG
Height 192 CM
Body weight goal for this year sub 130 KG
Current training Traditional body building focusing on high rep volume and 120 minutes of cardio per week.
Current diet 2000 calorie limit daily consisting of eggs, chicken, milk, rice cakes, Greek yogurt and protein powder.
Current supplements fish oil, magnesium, beef liver, test support, metabolism support all twice daily
Sleep 6-8 hours nightly between 12am to 10 am.
Cardio LISP on the cross trainer and swimming.
Click to expand...

Paynetrain said:
I dont know my fat percentage but in the spirit of honesty it would be quite high, Dec and most of Jan got pretty out of hand i got love handles for days but im re focused on getting back on track.
Click to expand...
@Paynetrain I now fully welcome you to the EVO family, thank you for the share bro ;) EVO family is a no judgement zone so dont worry, we understand your situation and will do our best to help.

Please start by sharing a pic of you face blurred so we can see a base.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

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

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more :)
 
Paynetrain said:
I dont know my fat percentage but in the spirit of honesty it would be quite high, Dec and most of Jan got pretty out of hand i got love handles for days but im re focused on getting back on track.
Click to expand...
That's okay man. That's what we're here for. We're here to get you in the best shape your life and this log is going to hold you accountable.

The main thing I'm worried about is your diet. We got to correct that.
 
stevesmi said:
That's okay man. That's what we're here for. We're here to get you in the best shape your life and this log is going to hold you accountable.

The main thing I'm worried about is your diet. We got to correct that.
Click to expand...
Alright I’ll start tomorrow with all the data you’re asking for weigh ins, meals, body pics the lot.
 
as i posted in your other thread there are 2 things you can do right away.

#1 stop eating breakfast. why spike insulin first thing in the morning? makes no sense for you.

#2 daily fasted cardio every day first thing. that will put your body into fat burn mode and force it to attack fat for energy
 
First log update bit of bummer my bathroom scales that only go up to 150 are still maxed out so im still in excess of 150 kg and unable to get an accurate weigh in.

I thought for sure id be under 150 but fuck it I march on, breakfast today consists of 3 rice cakes, 3 eggs scrambled, 200 grams of Greek yogurt and seasoning to taste.

Today's workout will be primarily cardio 30 minutes on the cross trainer broken up into 10 minute lots with some compound lifts in between, likely squat, bench , barbell row and smith machine shoulder press.

Pics of body shape attached further updates to follow.

(Re posted into my official log.)
 

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stevesmi said:
as i posted in your other thread there are 2 things you can do right away.

#1 stop eating breakfast. why spike insulin first thing in the morning? makes no sense for you.

#2 daily fasted cardio every day first thing. that will put your body into fat burn mode and force it to attack fat for energy
Click to expand...
Copy that will do, advice appreciated.
 
Paynetrain said:
Current weight 157 KG
Height 192 CM
Body weight goal for this year sub 130 KG
Current training Traditional body building focusing on high rep volume and 120 minutes of cardio per week.
Current diet 2000 calorie limit daily consisting of eggs, chicken, milk, rice cakes, Greek yogurt and protein powder.
Current supplements fish oil, magnesium, beef liver, test support, metabolism support all twice daily
Sleep 6-8 hours nightly between 12am to 10 am.
Cardio LISP on the cross trainer and swimming.
Click to expand...
@Paynetrain did an update on his log but he didnt update here
link
https://www.evolutionary.org/forums/threads/first-log-update.103467/
 
Today's training consisted of 30 min of fasted cardio start to finish, 30 minutes of LISP cardio on the cross trainer broken up into lots of 10.
Hamstring curl 5 sets of 8 at 43kg (machine)
Incline Barbell Bench press 5 sets of 8 at 85 KG
Barbell Row 5 sets of 8 at 80 kg
Rear Delt fly 5 sets of 9 at 72kg (machine)
Smith machine shoulder press 5 sets of 8 at 70kg.
 
What's with the sleep schedule? Where you're sleeping midnight to 10 a.m.?
Is it because of your work schedule?
 
1000 calorie limit daily.

Doesn't seem like much for how much you weigh.
 
Did you recently drop your calories down? Where were they at before?
 
There is a reason that swimmers are very lean. I would be all over the swimming. Maybe do it every morning and do fasted.
 
You really need to do a better job of getting your fruits and vegetables in your diet.

That's going to be the key for your weight loss.
 
A breakdown of todays total food intake.
3 Eggs 3 Rice cakes 200 grams of Greek yogurt Meal 1
1 Scoop of protein powder in 300 mls of full cream milk and 200 grams of greek yogurt Meal 2
400 grams of chicken breast and 200 grams of greek yogurt Meal 3

Total calories based on nutritional information on the packaging and google 1925 with a bit of rounding up.
 
Paynetrain said:
Total calories based on nutritional information on the packaging and google 1925
Click to expand...
Did you read my other comment? This is not enough calories for you. Fat loss will stall and you will only be able to drop 300-400cals more. That is not gonna get you where you need to go.
Start listing your diet and macros daily. I would recommend you bring your cals up to 2500cals min and eat very low carb, high protien and high fat.
 
s.gentz said:
Did you read my other comment? This is not enough calories for you. Fat loss will stall and you will only be able to drop 300-400cals more. That is not gonna get you where you need to go.
Start listing your diet and macros daily. I would recommend you bring your cals up to 2500cals min and eat very low carb, high protien and high fat.
Click to expand...
Ok copy that 2500 low carb high fat and protein.
 
Paynetrain said:
A breakdown of todays total food intake.
3 Eggs 3 Rice cakes 200 grams of Greek yogurt Meal 1
1 Scoop of protein powder in 300 mls of full cream milk and 200 grams of greek yogurt Meal 2
400 grams of chicken breast and 200 grams of greek yogurt Meal 3

Total calories based on nutritional information on the packaging and google 1925 with a bit of rounding up.
Click to expand...
@Paynetrain thank you for sharing :D this is a good start.

Can we start your morning with eggs and 1/4 cup oatmeal with greek yogurt?
 
stevesmi said:
That's okay man. That's what we're here for. We're here to get you in the best shape your life and this log is going to hold you accountable.

The main thing I'm worried about is your diet. We got to correct that.
Click to expand...
100% 🙏
 
Just know it can come off faster than you put it in. Just put that work in man.
 
OK so today i unfortunately let myself down at lunch because i didn't manage my time correctly and had a cheat meal.

But on the plus side im still confident i can get under my 2500 calorie limit if i adjust dinner accordingly.

Total exercise today.
30 minutes of swimming (fasted)
Arm Day
10 minutes on the cross trainer
5 sets of 8 squats at 80 kg
5 sets of 8 of assited dips
5 sets of 8 ez bar bicep curls at 40kg
5 sets of 9 ez bar triceps extension at 40 kg
5 sets of 9 triceps pull down on the elliptical 41 kg
5 sets of 9 dumbbell hammer curls with the 20kg
5 sets of 9 triceps pull down with the rope at 32 KG
5 sets of 8 dumbbell bicep curls with 17.5 kg
 
Paynetrain said:
OK so today i unfortunately let myself down at lunch because i didn't manage my time correctly and had a cheat meal.

But on the plus side im still confident i can get under my 2500 calorie limit if i adjust dinner accordingly.

Total exercise today.
30 minutes of swimming (fasted)
Arm Day
10 minutes on the cross trainer
5 sets of 8 squats at 80 kg
5 sets of 8 of assited dips
5 sets of 8 ez bar bicep curls at 40kg
5 sets of 9 ez bar triceps extension at 40 kg
5 sets of 9 triceps pull down on the elliptical 41 kg
5 sets of 9 dumbbell hammer curls with the 20kg
5 sets of 9 triceps pull down with the rope at 32 KG
5 sets of 8 dumbbell bicep curls with 17.5 kg
Click to expand...
@Paynetrain cheat meal, what did you have bro?

exercises are good, you're going at it bro nice
but i would do post training cardio too 10min even with swimming there

do you have issues with cravings? we should talk about GLP-1 peptides if you do
 
Paynetrain said:
Current weight 157 KG
Height 192 CM
Body weight goal for this year sub 130 KG
Current training Traditional body building focusing on high rep volume and 120 minutes of cardio per week.
Current diet 2000 calorie limit daily consisting of eggs, chicken, milk, rice cakes, Greek yogurt and protein powder.
Current supplements fish oil, magnesium, beef liver, test support, metabolism support all twice daily
Sleep 6-8 hours nightly between 12am to 10 am.
Cardio LISP on the cross trainer and swimming.
Click to expand...
@Paynetrain Welcome to evo bro.....start with fixing diet and sticking to at least 8 hours sleep schedule.........
 
Paynetrain said:
Current weight 157 KG
Height 192 CM
Body weight goal for this year sub 130 KG
Current training Traditional body building focusing on high rep volume and 120 minutes of cardio per week.
Current diet 2000 calorie limit daily consisting of eggs, chicken, milk, rice cakes, Greek yogurt and protein powder.
Current supplements fish oil, magnesium, beef liver, test support, metabolism support all twice daily
Sleep 6-8 hours nightly between 12am to 10 am.
Cardio LISP on the cross trainer and swimming.
Click to expand...
@Paynetrain you got this bro! Will be following along!
 
Need more cals
 
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