Approved Log My First Recomposition Cycle Log

[Jegg88]

Hi all,

I am looking to begin my first cycle & I've been advised to start a log.
Below you will find:

1. Measurements
2. Exercise routine
3. Diet routine
4. Supplement routine
5. Sleep routine
6. Planned stack

Please advise on the stack as I am totally new and would prefer advice on stack and PCT - thanks.

1. Measurements
Age: 35
Height: 180 CM / 5FT 11
Weight: 180.6 LBS
Stomach: via bellybutton 97.8 CM
Bicep: 38.2 CM
Quad: 60 CM (quads have always looked more lean and muscly than the rest of my body)

2. Exercise Routine

All weights are in KG and consist of four sets of ten reps unless otherwise stated.
All weights are listed in the order they are performed and are grouped together if I perform different sets at the same time if machines are available.

I move up in a weight once form is solid and I can perform each muscle group weights to completion.
I am about to move up in weight in most categories if not all.

• Monday - Kickboxing one hour (8pm)
• Tuesday - Kickboxing one hour (8pm)
• Wednesday - Bicep, Back Shoulders (7am ish)

Con Curls (using angled bench to isolate) - 16kg
Lat Raise - 6kg
Kettle Bell Forearm Grips - 10kg

Hammer Curl 12kg
Barbell Shrugs 12kg

Seated Row 40kg
Standing Flight 55kg
Lat Pulldown 55kg (Reps of 10, 7, 5, 5)

• Thursday - Chest, Tricep (7am ish)

Push Ups to Fail - 24
Incline Press - 42.5 kg (this includes the bar weight)

Pec Deck 54kg
Close-Grip Tri Pulldown - 40kg

Barbell Press (2x) 16kg

• Friday - Calf, Hamstring, Glute, Ab (7am ish)

Adductor 58.5kg
Abductor 58.5kg

Standing Calf 155kg
Seated Leg Curl 50kg

Abdominal Rotation Machine 31.5 (4x10 for each direction, totalling 80 reps)
Reverse Pec Deck 33kg

• Saturday - Quad, Ab Shoulder (9am ish)

Leg Press 200kg 4 sets of 6 reps
(traditional press, recently moved back from an angled press so a lower weight to begin with, I can get up to 500kg on this)

Shrug machine 40kg

Leg extension (top rung) 60kg

Sitting Flight 20kg

Leg Extension (bottom rung) 60kg

• Sunday - 5km brisk walk (any time)

I am happy and able to add cardio on to any gym days, preferable a Stairmaster or incline walk (at max incline) as these never result in injury.

3. Diet Routine
I have a diet consisting of no alcohol, nicotine or sugar and this won't be an issue to continue during cycle.

2,100 calories per day, consisting of:

Waking up: PhD Diet Whey protein powder (or similar equivalent) three scoops with water - 273 calories / 8.3 carbs / 4.1 fat / 51g protein.

Gym

Post Gym: Same protein shake as above

Lunch: 2x John West tuna with light mayo and Indomie noodles - 725 calories / 52 carbs / 31.7 fat / 57.5g protein.

Dinner: Food up to 550 calories (no strict macro portioning, though typically a high protein meal)

Before sleep: Same protein shake as above


Daily macros in Gs: 1,550 calories / 77 Carbs / 44 Fats / 211 Protein - PLUS a 550 calorie dinner = 2,100 calories.

4. Supplement routine
Creatine 3g
Multivitamin (Centrum Advanced)
Omega 3,6,9 400mg
Ashwagandha before bed 500mg
Preworkout on gym days (these vary)
Intraworkout consisting of aminos, no dexts.

I have taurine and potassium ready for cycle

5. Sleep Routine
Lights out before midnight, typically awake naturally at 6.30am ish. A naturally light sleeper. Tolerant to caffeine.

6. Planned cycle
I am looking to burn fat and maintain if not build muscle.

I have maintained most of my strength from last year (though I have lost some when I started kickboxing) and lost one stone in weight. I am now more planned and disciplined and looking to lose another 5-7 lbs before starting a cycle, so a few weeks time.

I am not a fan of needles to any extent so I have looked at an oral stack. This comprises of:
-Clenbuterol
-Anavar
-Rad 150
-Milk Thistle

with a PCT of
-Hydrapharm Alchemy & Adamantine
-Nolvadex

Thanks for any advice - I am looking to avoid hair loss if at all possible!
Happy to post pics if required, before and afters too.

Jegg

 

[Jegg88]

Ps. per the Mayo Clinic calculator, my calorie maintenance is 2250 cals per day if I were to perform no exercise whatsoever.

So, I am in a deficit of:
150 calories per day / 1,050 per week via diet
350 per week via Sunday walk
? per week via 120 minutes kickboxing
? per week via 4x weight training sessions.

As mentioned, if I need to put cardio in after my weight sessions, I will do this. I am ready to perform a recomposition NOW and I can put extra hours in.

Thanks

 

[Jegg88]

Ps ps.

I train alone so the higher rep sets work, with the fourth set being to failure (if I complete the fourth set I move up in weight the following week)

 

[LevButlerov]

Hi all,

I am looking to begin my first cycle & I've been advised to start a log.
Below you will find:

1. Measurements
2. Exercise routine
3. Diet routine
4. Supplement routine
5. Sleep routine
6. Planned stack

Please advise on the stack as I am totally new and would prefer advice on stack and PCT - thanks.

1. Measurements
Age: 35
Height: 180 CM / 5FT 11
Weight: 180.6 LBS
Stomach: via bellybutton 97.8 CM
Bicep: 38.2 CM
Quad: 60 CM (quads have always looked more lean and muscly than the rest of my body)

2. Exercise Routine

All weights are in KG and consist of four sets of ten reps unless otherwise stated.
All weights are listed in the order they are performed and are grouped together if I perform different sets at the same time if machines are available.

I move up in a weight once form is solid and I can perform each muscle group weights to completion.
I am about to move up in weight in most categories if not all.

• Monday - Kickboxing one hour (8pm)
• Tuesday - Kickboxing one hour (8pm)
• Wednesday - Bicep, Back Shoulders (7am ish)

Con Curls (using angled bench to isolate) - 16kg
Lat Raise - 6kg
Kettle Bell Forearm Grips - 10kg

Hammer Curl 12kg
Barbell Shrugs 12kg

Seated Row 40kg
Standing Flight 55kg
Lat Pulldown 55kg (Reps of 10, 7, 5, 5)

• Thursday - Chest, Tricep (7am ish)

Push Ups to Fail - 24
Incline Press - 42.5 kg (this includes the bar weight)

Pec Deck 54kg
Close-Grip Tri Pulldown - 40kg

Barbell Press (2x) 16kg

• Friday - Calf, Hamstring, Glute, Ab (7am ish)

Adductor 58.5kg
Abductor 58.5kg

Standing Calf 155kg
Seated Leg Curl 50kg

Abdominal Rotation Machine 31.5 (4x10 for each direction, totalling 80 reps)
Reverse Pec Deck 33kg

• Saturday - Quad, Ab Shoulder (9am ish)

Leg Press 200kg 4 sets of 6 reps
(traditional press, recently moved back from an angled press so a lower weight to begin with, I can get up to 500kg on this)

Shrug machine 40kg

Leg extension (top rung) 60kg

Sitting Flight 20kg

Leg Extension (bottom rung) 60kg

• Sunday - 5km brisk walk (any time)

I am happy and able to add cardio on to any gym days, preferable a Stairmaster or incline walk (at max incline) as these never result in injury.

3. Diet Routine
I have a diet consisting of no alcohol, nicotine or sugar and this won't be an issue to continue during cycle.

2,100 calories per day, consisting of:

Waking up: PhD Diet Whey protein powder (or similar equivalent) three scoops with water - 273 calories / 8.3 carbs / 4.1 fat / 51g protein.

Gym

Post Gym: Same protein shake as above

Lunch: 2x John West tuna with light mayo and Indomie noodles - 725 calories / 52 carbs / 31.7 fat / 57.5g protein.

Dinner: Food up to 550 calories (no strict macro portioning, though typically a high protein meal)

Before sleep: Same protein shake as above


Daily macros in Gs: 1,550 calories / 77 Carbs / 44 Fats / 211 Protein - PLUS a 550 calorie dinner = 2,100 calories.

4. Supplement routine
Creatine 3g
Multivitamin (Centrum Advanced)
Omega 3,6,9 400mg
Ashwagandha before bed 500mg
Preworkout on gym days (these vary)
Intraworkout consisting of aminos, no dexts.

I have taurine and potassium ready for cycle

5. Sleep Routine
Lights out before midnight, typically awake naturally at 6.30am ish. A naturally light sleeper. Tolerant to caffeine.

6. Planned cycle
I am looking to burn fat and maintain if not build muscle.

I have maintained most of my strength from last year (though I have lost some when I started kickboxing) and lost one stone in weight. I am now more planned and disciplined and looking to lose another 5-7 lbs before starting a cycle, so a few weeks time.

I am not a fan of needles to any extent so I have looked at an oral stack. This comprises of:
-Clenbuterol
-Anavar
-Rad 150
-Milk Thistle

with a PCT of
-Hydrapharm Alchemy & Adamantine
-Nolvadex

Thanks for any advice - I am looking to avoid hair loss if at all possible!
Happy to post pics if required, before and afters too.

Jegg

@Jegg88 good first log I like the detail.

I refer you to my original post I did for you on the cycle: here

@Jegg88 welcome to the Evolutionary.org family, happy to see you sharing and you're not the first person to dislike needles.

Many guys don't like needles and use oral only cycles.

The oral stack you have is good but a few changes, drop the clenbuterol and replace with cardazol+cardarine gw, safer option and for organ liver support use n2guard, milk thistle wont do much.

Think something like:

20mgs cardarine gw/ed
20mgs testolone rad140/ed
50mgs anavar/ed
7caps n2guard/ed
3 caps cardazol/ed

We have approved sources on EVO that are vetted here:
https://www.evolutionary.org/forums/forums/approved-sources.118/
I suggest you use domestic-supply.com , Greg from @domestic-supply.com ships fast and has high quality anavar.
For sarms, check umbrella labs.
For n2guard and cardazol, check n2bm.com
https://www.needtobuildmuscle.com/store/N2-GUARD-p75.html
https://www.needtobuildmuscle.com/store/Cardazol

Then you asked in the same thread

At risk of being more confused, the list you have kindly provided is a PCT cycle to be taken after a sarm cycle? Which sarms would you advise prior to this cycle below and do you recommend any overlap? Thanks again

clomid 50/50/25/25
nolva 40/40/20/20
aromasin (adjust as needed)
N2Guard
mk-2866 25 mg day
gw-501516 20 mg day

1) you dont need aromasin with anavar even in pct

the cycle would be this
20mgs cardarine gw/ed
20mgs testolone rad140/ed
50mgs anavar/ed
7caps n2guard/ed
3 caps cardazol/ed

the pct we need to talk more you need hcgenerate in there

now update the log more
diet, does your diet change? tell us more details
training, you dont do cardio? and how about weights in details?


also pictures
post a picture of you face blurred
a few meal pictures of food
pics of your training too
and a few training vids

 

[Jegg88]

Hi Lev - many thanks

What does 'gw' mean?

The list of five looks fine to me to cycle at the same time. After cycle I can take hcgenerate plus any other PCT required.

My diet does not change from the above - I keep it the same for convenience and routine. Get make sure dinner has fibre in - otherwise this is the only meal which will change.

I will add cardio in from today (starting with 100 calories incline treadmill at max incline - I can do any amount required).

I'll take pictures and upload too.

 

[Mobster]

Where's the squats??

 

[stevesmi]

Ps. per the Mayo Clinic calculator, my calorie maintenance is 2250 cals per day if I were to perform no exercise whatsoever.

So, I am in a deficit of:
150 calories per day / 1,050 per week via diet
350 per week via Sunday walk
? per week via 120 minutes kickboxing
? per week via 4x weight training sessions.

As mentioned, if I need to put cardio in after my weight sessions, I will do this. I am ready to perform a recomposition NOW and I can put extra hours in.

Thanks

the whole 'calorie maintenance' thing is ridiculous

we don't know how many calories you burn daily, it changes all the time.

my view on nutrition is simple. eat in a time restricted window and stick to quality whole food options. fruits, veggies, bone broth and animal organs is all you need.. those things provide you all the vitamins minerals fats carbs protein Etc that you want and need in almost any situation to be at your very best

I don't believe in counting calories and Counting macros, leave that to professional bodybuilders who manipulate their diets ahead of shows but for a normal Joe who just wants to be at their best and feel great it has no place

Can you imagine our ancestors weighing their food and counting their calories every day? Of course not they hunted and gathered for food and ate it when it was available and when it wasn't available they didn't eat

they didn't try and hit a certain calorie intake for the day

So my point is it's in our DNA to not eat like a robot

 

[Jegg88]

Where's the squats??

Where would you add these in - or what would you remove to add these in? Thanks

 

[Jegg88]

the whole 'calorie maintenance' thing is ridiculous

we don't know how many calories you burn daily, it changes all the time.

my view on nutrition is simple. eat in a time restricted window and stick to quality whole food options. fruits, veggies, bone broth and animal organs is all you need.. those things provide you all the vitamins minerals fats carbs protein Etc that you want and need in almost any situation to be at your very best

I don't believe in counting calories and Counting macros, leave that to professional bodybuilders who manipulate their diets ahead of shows but for a normal Joe who just wants to be at their best and feel great it has no place

Can you imagine our ancestors weighing their food and counting their calories every day? Of course not they hunted and gathered for food and ate it when it was available and when it wasn't available they didn't eat

they didn't try and hit a certain calorie intake for the day

So my point is it's in our DNA to not eat like a robot

Thanks.

I was asked to provide dietary records and information and I have done so,.

 

[rememberTHE5]

Where would you add these in - or what would you remove to add these in? Thanks

Switch a few leg machine exercises with
Barbell squats
DB RDLs
And lunges/single leg work. This is especially important for athletic purposes, kickboxing and ankle stability.

Replace shrugs with deadlifts on back days. Keep DB shrugs if you want.

Keep heavy lifts 3x5-8 and assistance to 4x10-15 like you are already doing.

 

[MONSTRO]

Monstro Likes this log so far you seem very motivated

 

[Vadim Fedorov]

some guys want to see your Macros and calories and some guys don't believe in it

 

[2Thick]

I think the best thing when it comes to diet is posting your actual Foods you're eating and pictures if possible

 

[e2]

yes pictures of your meals will tell a big thing and it will keep you motivated

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

GW is cardarine. its a sarms like compound

 

[chesty]

GW will help with fat burn and endurance

 

[ROIDDERS]

yeah gw is an option

 

[ceo]

bros good start to log. ask questions that is what we are here for

 

[Jegg88]

Monstro Likes this log so far you seem very motivated

Thank you. Everything is consistent now so I'll make a few tweaks to gym routine and repost.