Approved Log My first testosterone cycle

[Cdub9945]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

 

[Cdub9945]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

I’m also taking aromasin 12.5 as needed

 

[LevButlerov]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

I’m also taking aromasin 12.5 as needed

@Cdub9945 welcome to the EVO family very nice share and you have a good muscle base here.

It would be helpful if you started doing at least 12.5mgs aromasin 1x/week on steady basis to control E2, not as needed.

The big thing here is starting to track your diet and macros and training, this will help us dial you in a lot.
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.

Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

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

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
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

 

[Cdub9945]

10 am- medicine.

Telmasartin for blood pressure

Omega 3 and magnesium.



1030- 3 eggs half cup of quick oats and half tbsp of peanut butter.



1045- pin 150 mg



Nap 2-4



4- half cup of oatmeal and 1 tbsp of peanut butter



430-alani new energy drink





6:30 lb of ground beef with a can of asparagus



Total calories for 6-22

1,950 containing:

60 g carbs

109 g fat

159 g protein.



PS: didn’t hit the gym today because I took the day off. I always take one day off randomly in the week and train the other 6 days.

I posted the only supplements that I’m currently taking in my first post of the log. I’m working on a fairly tight budget right now but doing the best I can.

 

[stevesmi]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

@Cdub9945 welcome to the forum.
That we have potential. I think you'll have some great results on this. i would peg your body fat around 22-23% to be honest. lets get it lower!

 

[Cdub9945]

@Cdub9945 welcome to the forum.
That we have potential. I think you'll have some great results on this. i would peg your body fat around 22-23% to be honest. lets get it lower!

That’s the goal. I think I want to see what 15-18% looks on me. I don’t want to be too shredded because that’s not the look that I’m going for but I definitely want it to be lower than what it is now.

 

[stevesmi]

That’s the goal. I think I want to see what 15-18% looks on me. I don’t want to be too shredded because that’s not the look that I’m going for but I definitely want it to be lower than what it is now.

i would listen to the podcast we did on retatrutide. its a great fat burner and very low sides

 

[Cdub9945]

i would listen to the podcast we did on retatrutide. its a great fat burner and very low sides

Okay I will check it out.

 

[Mobster]

Lower the test dose and see the BP drop. I also use an aspirin and a daily 1/2 cialis

 

[stevesmi]

Okay I will check it out.

yeah i am using it and the stuff is amazing

 

[ROIDDERS]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

@Cdub9945 let's kill this man!
i bet a year from now you look back and are shocked how much you improved
make sure you are food prepping!

 

[BodyMonster34]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

@Cdub9945 bro you looking good
i like yo physique to be honest
got some good size, a good prison physique if you ask me

 

[Ulter]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

@Cdub9945 good start on this one man
the EVO family will help you get to where you want to go
I see some big potential in you especially with this setup that you have.

 

[ceo]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

@Cdub9945 bros you are doing the best thing ever starting evo log
we want to see you succeed
my first tip is meal prep. that gonna be the key !

 

[Cdub9945]

Thank you guys. I have a colonoscopy tomorrow so I have to fast today so I won’t have any calorie intake to add. But I’ll go ahead and post what my daily schedule kind of looked like for the day something this evening. I appreciate the support and look forward to getting more involved in the EVO family. I’ve been listening to the podcast as much as I can and also listen to the think big podcast with mobster.

 

[2Thick]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

@Cdub9945 nice job on this log
i love your situation right here
i see tons of update to your physique. just make sure you push it hard now.

 

[Cdub9945]

hey guys. I’ve had a pretty uneventful day.
I can’t train because I’m doing a prep for this colonoscopy .

I woke up at 630, took my telmasartin, fish oil and magnesium.

I’ve had a total of 80 calories that came from beef broth. 0 carbs and 0 fat.

I’m hoping to get back in the gym tomorrow .

 

[Masonic Bodybuilder]

Looking good man. I am in to follow along and see your progress!

 

[Cdub9945]

Looking good man. I am in to follow along and see your progress!

Thank you!

 

[Cdub9945]

Has anyone tried the carnivore diet? I’m thinking about starting it at least until I cut some of this fat off.

 

[ballin2504]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

@Cdub9945 do you have an ai and a pct already for after the cycle?

 

[Cdub9945]

@Cdub9945 do you have an ai and a pct already for after the cycle?

I have aromasin. And I plan on cruising afterwords because my natural test is low already so I’m going to do a trt dose. Planning on 100-200mg a week just need to check my bloods and see what mg works best for me.

 

[LevButlerov]

I have aromasin. And I plan on cruising afterwords because my natural test is low already so I’m going to do a trt dose. Planning on 100-200mg a week just need to check my bloods and see what mg works best for me.

@Cdub9945 aromasin is not a bridge or PCT, you should bridge with HCGenerate https://www.hcgenerate.com and nolvadex and go into low dose TRT followed by sports TRT but need to see more of your updates.

 

[Cdub9945]

@Cdub9945 aromasin is not a bridge or PCT, you should bridge with HCGenerate https://www.hcgenerate.com and nolvadex and go into low dose TRT followed by sports TRT but need to see more of your updates.

I’m saying I have aromasin as an ai. And I’m not sure what you mean by bridge.

 

[Cdub9945]

6-24

WEIGH IN- 220 after 36 hour fast



MEDICINE AND SUPPLIMENTS @ 7:14

-telmasartin for BP

-hydroxozine for anxiety

-fish oil with 2,000 mg of omega 3’s

-magnesium 500 mg



—————————————-

MEAL 1- 1130 am half cup of quick oats w/ I tbsp peanut butter.



NAP 1-3pm



MEAL 2- 3:30 pm half cup quick oats w/ tbsp peanut butter and 4 eggs



3:45 pm pre and creatine before gym



FLAT BENCH-

Warm up: 1 set 135lb 12 reps



Working set: 1 set 225lb 8 reps

3 sets 205lb 6 reps



(I’m by myself today w/ no spotter so I leave some in the tank, I do t go to failure if I’m benching by myself)



DECLINE BENCH-

185 lb 1 set of 11

205 lb 1 set of 9

205 lb 1 set of 4





INCLINE SMITH MACHINE.

(Not sure how much the bar weighs but I have 1 plate and one 35 pound plate in each side) I just went up in weigh so my reps aren’t very high yet.



1 set of 3 1/2

1 set of 3



On the final set I’m taking the 35 pounds plates off and just repping it all the way out with one plate on each side



1 set of 17.



I’m in a time crunch so that’s it unfortunately for today’s training.



MEAL 3- patient shake w/ water and another scoop of creatine





MEAL 4 - pound of ground beef and a bag of cauliflower rice.



TOTAL CALORIE INTAKE FOR 6-24-25:



2,156

CARBS:62g

FAT:121

PROTEIN:189

 

[LevButlerov]

I’m saying I have aromasin as an ai. And I’m not sure what you mean by bridge.

like between cycle and TRT bridge

 

[LevButlerov]

6-24

WEIGH IN- 220 after 36 hour fast



MEDICINE AND SUPPLIMENTS @ 7:14

-telmasartin for BP

-hydroxozine for anxiety

-fish oil with 2,000 mg of omega 3’s

-magnesium 500 mg



—————————————-

MEAL 1- 1130 am half cup of quick oats w/ I tbsp peanut butter.



NAP 1-3pm



MEAL 2- 3:30 pm half cup quick oats w/ tbsp peanut butter and 4 eggs



3:45 pm pre and creatine before gym



FLAT BENCH-

Warm up: 1 set 135lb 12 reps



Working set: 1 set 225lb 8 reps

3 sets 205lb 6 reps



(I’m by myself today w/ no spotter so I leave some in the tank, I do t go to failure if I’m benching by myself)



DECLINE BENCH-

185 lb 1 set of 11

205 lb 1 set of 9

205 lb 1 set of 4





INCLINE SMITH MACHINE.

(Not sure how much the bar weighs but I have 1 plate and one 35 pound plate in each side) I just went up in weigh so my reps aren’t very high yet.



1 set of 3 1/2

1 set of 3



On the final set I’m taking the 35 pounds plates off and just repping it all the way out with one plate on each side



1 set of 17.



I’m in a time crunch so that’s it unfortunately for today’s training.



MEAL 3- patient shake w/ water and another scoop of creatine





MEAL 4 - pound of ground beef and a bag of cauliflower rice.



TOTAL CALORIE INTAKE FOR 6-24-25:



2,156

CARBS:62g

FAT:121

PROTEIN:189

Proteins should be around 220 start ramping up.

 

[Cdub9945]

Proteins should be around 220 start ramping up.

Okay.

 

[Noah Wixx]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

Welcome into the community will be following along and plenty of us have logs you can look at to get a better idea.

 

[Tiger Salman Khan]

hey guys. I’m brand new to the forum. I found this forum after I started this cycle so I’m lacking on some of the things I see in other logs but I’m going to start keeping track of everything from here on out.
Stats:
26 yrs old
5’10”
225
24-25% body fat
I’m very active at work, I work construction and I’m moving constantly doing manual labor.
I shattered my growth plate in my left elbow but it’s been some years and most of the time I have no problems with it.
I do a 3 day split- chest and tries, back and bies, legs and shoulders.
I hit everything twice a week.


Meds/supplements
Telmisartan (for blood pressure because the test shot my blood pressure up pretty high)
Magnesium 500 mg in morning
Fish oils with 2,000mg of omega 3 in morning K3 with d2 morning
Zinc 50mg night.
Creatine before workout.
Whey protein but not everyday.

Im running 300mg of test cyp pinning twice a week. Sunday/Wednesday.

My goal does this cycle is to drop body fat while at least keeping or building some muscle. I’m doing a moderate dose because I’m going for health and longevity at least for now.
I will post in the comments every evening with my daily schedule/calories/training
Currently for calories I’m at 2,000 a day

I appreciate any and all feedback I’m brand new to this side of things and want to learn as much as I can.

@Cdub9945 Welcome bro....amazing start to log.....

 

[25homes]

Great start Bru

 

[LevButlerov]

Okay.

update us when you do

 

[Cdub9945]

6-25

6 am protein shake



MEAL ONE: 8am 5 eggs



MEAL TWO: 10am half cup of oatmeal 1 tbsp peanut butter



MEAL THREE: 1pm half cup oatmeal 1tbspn peanut butter



145pm pre and creatine



2pm gym

———————————————————

BACK:

LAT PULLDOWN

WIDE GRIP

Warm up 120 lb 10 reps



165lb 1 set of 12 reps



180 lb 2 sets of 8



105 lb 1 set of 15



LAT PULL DOWN CLOSE GRIP



180lb 2 sets of 5

105 lb 1 set of 16





CABLE ROWS NARROW GRIP



180lb 1 set of 8

180lb 1 set of 6

105lb 1 set of 17





ISO LATERAL HIGH ROW



LEFT SIDE 90lb 3 sets of 12

RIGHT SIDE 90lb 3 sets of 12





BICEPS:

Warm up 10 reps of 40 lb easy curl



PREACHER CURL DUMBBELLS

30lb 3 sets of 10 each arm



EASY BAR REVERSE CURL



40lb 3 sets of 12



(I superset the preacher curls and reverse grip curls, no wait time in between)





DROP SET CURLS (using tricep push down bar)



!!!! I don’t keep track of reps on this exercise I just start at 55 lbs and go to failure all the way down the stack !!!



FACE PULLS:

25lb 2 sets of 25



CARDIO:

30 min stationary bike.

—————————————————-



MEAL FOUR 5PM : half pound of hamburger



2ND SCOOP OF CREATINE 515 PM





MEAL FIVE 730PM: half pound of hamburger

————————————



TOTAL CALORIES FOR THE DAY:

CALORIES-2,278

CARBS-58g

FAT-127g

PROTIEN-214

————————-

PS: I’m really excited to say that after the gym I went to do a body scan.

Since April 12th I’ve gained 7 pounds of muscle mass and dropped from 26.6% body fat to 23.6%. I will post a picture of the printed out piece of paper.

ALSO, I’m wondering if anyone could help me with what my calories should be if I’m eating in a deficit for a cut.

I’m 5’10 inches

26 years old

98.1% skeletal muscle mass

23.6% body fat.

Thanks in advance for any advice and support

I’m not sure why it’s not letting me add the pictures of my body scan, it says the file is too big.

 

[LevButlerov]

6-25

6 am protein shake



MEAL ONE: 8am 5 eggs



MEAL TWO: 10am half cup of oatmeal 1 tbsp peanut butter



MEAL THREE: 1pm half cup oatmeal 1tbspn peanut butter



145pm pre and creatine



2pm gym

wait are you adding a scoop of protein to meal 2/3? @Cdub9945

6-25

6 am protein shake



MEAL ONE: 8am 5 eggs



MEAL TWO: 10am half cup of oatmeal 1 tbsp peanut butter



MEAL THREE: 1pm half cup oatmeal 1tbspn peanut butter



145pm pre and creatine



2pm gym

———————————————————

BACK:

LAT PULLDOWN

WIDE GRIP

Warm up 120 lb 10 reps



165lb 1 set of 12 reps



180 lb 2 sets of 8



105 lb 1 set of 15



LAT PULL DOWN CLOSE GRIP



180lb 2 sets of 5

105 lb 1 set of 16





CABLE ROWS NARROW GRIP



180lb 1 set of 8

180lb 1 set of 6

105lb 1 set of 17





ISO LATERAL HIGH ROW



LEFT SIDE 90lb 3 sets of 12

RIGHT SIDE 90lb 3 sets of 12





BICEPS:

Warm up 10 reps of 40 lb easy curl



PREACHER CURL DUMBBELLS

30lb 3 sets of 10 each arm



EASY BAR REVERSE CURL



40lb 3 sets of 12



(I superset the preacher curls and reverse grip curls, no wait time in between)





DROP SET CURLS (using tricep push down bar)



!!!! I don’t keep track of reps on this exercise I just start at 55 lbs and go to failure all the way down the stack !!!



FACE PULLS:

25lb 2 sets of 25



CARDIO:

30 min stationary bike.

—————————————————-



MEAL FOUR 5PM : half pound of hamburger



2ND SCOOP OF CREATINE 515 PM





MEAL FIVE 730PM: half pound of hamburger

————————————



TOTAL CALORIES FOR THE DAY:

CALORIES-2,278

CARBS-58g

FAT-127g

PROTIEN-214

————————-

PS: I’m really excited to say that after the gym I went to do a body scan.

Since April 12th I’ve gained 7 pounds of muscle mass and dropped from 26.6% body fat to 23.6%. I will post a picture of the printed out piece of paper.

ALSO, I’m wondering if anyone could help me with what my calories should be if I’m eating in a deficit for a cut.

I’m 5’10 inches

26 years old

98.1% skeletal muscle mass

23.6% body fat.

Thanks in advance for any advice and support

I’m not sure why it’s not letting me add the pictures of my body scan, it says the file is too big.

you seem to have high protein but lets clarify the foods.

the picture you uploading can you check how big?

 

[Cdub9945]

wait are you adding a scoop of protein to meal 2/3? @Cdub9945

you seem to have high protein but lets clarify the foods.

the picture you uploading can you check how big?

I e been putting exactly what I’m eating, what else do I need to put?

 

[LevButlerov]

I e been putting exactly what I’m eating, what else do I need to put?

Food pics and I asked if you added protein to the meals? if you didnt thats bad, why eat just oatmeal, add protein powder to it. @Cdub9945 oatmeal alone just going to bloat you up fat style.

 

[Cdub9945]

Food pics and I asked if you added protein to the meals? if you didnt thats bad, why eat just oatmeal, add protein powder to it. @Cdub9945 oatmeal alone just going to bloat you up fat style.

Ah, I see! Sometimes I add protein powder sometimes I don’t, I’m on a tight budget at the moment so I’m doing the best I can as far as meals go. I might switch the quick oats for eggs in the morning. I’ve tried adding pictures but it keeps saying the file is too big to upload.

 

[LevButlerov]

Ah, I see! Sometimes I add protein powder sometimes I don’t, I’m on a tight budget at the moment so I’m doing the best I can as far as meals go. I might switch the quick oats for eggs in the morning. I’ve tried adding pictures but it keeps saying the file is too big to upload.

Try to get a bulk protein tub its a good value.

 

[Cdub9945]

6-26

6 am wake up

6:15 daily meds and vitamins.



MEAL ONE 630 AM: half cup of quick oats with 2 tbsp of peanut butter.



MEAL TWO 1230 PM: half pound of ground beef.







MEAL THREE: pound of ground beef and 4 eggs.



I wasn’t able to make the gym today, I worked a 14 hour shift and by the time I got off my gym closed in an hour.



TOTAL CALORIES FOR 6-26

CALORIES- 2,557

CARBS-33g

FAT-159g

PROTEIN-236g

 

[Mobster]

I'd plan the drop sets more. At some point, apart from pump, there's no benefit to muscle growth if you go all the way down the stack

 

[stevesmi]

6-25

6 am protein shake



MEAL ONE: 8am 5 eggs



MEAL TWO: 10am half cup of oatmeal 1 tbsp peanut butter



MEAL THREE: 1pm half cup oatmeal 1tbspn peanut butter



145pm pre and creatine



2pm gym

———————————————————

BACK:

LAT PULLDOWN

WIDE GRIP

Warm up 120 lb 10 reps



165lb 1 set of 12 reps



180 lb 2 sets of 8



105 lb 1 set of 15



LAT PULL DOWN CLOSE GRIP



180lb 2 sets of 5

105 lb 1 set of 16





CABLE ROWS NARROW GRIP



180lb 1 set of 8

180lb 1 set of 6

105lb 1 set of 17





ISO LATERAL HIGH ROW



LEFT SIDE 90lb 3 sets of 12

RIGHT SIDE 90lb 3 sets of 12





BICEPS:

Warm up 10 reps of 40 lb easy curl



PREACHER CURL DUMBBELLS

30lb 3 sets of 10 each arm



EASY BAR REVERSE CURL



40lb 3 sets of 12



(I superset the preacher curls and reverse grip curls, no wait time in between)





DROP SET CURLS (using tricep push down bar)



!!!! I don’t keep track of reps on this exercise I just start at 55 lbs and go to failure all the way down the stack !!!



FACE PULLS:

25lb 2 sets of 25



CARDIO:

30 min stationary bike.

—————————————————-



MEAL FOUR 5PM : half pound of hamburger



2ND SCOOP OF CREATINE 515 PM





MEAL FIVE 730PM: half pound of hamburger

————————————



TOTAL CALORIES FOR THE DAY:

CALORIES-2,278

CARBS-58g

FAT-127g

PROTIEN-214

————————-

PS: I’m really excited to say that after the gym I went to do a body scan.

Since April 12th I’ve gained 7 pounds of muscle mass and dropped from 26.6% body fat to 23.6%. I will post a picture of the printed out piece of paper.

ALSO, I’m wondering if anyone could help me with what my calories should be if I’m eating in a deficit for a cut.

I’m 5’10 inches

26 years old

98.1% skeletal muscle mass

23.6% body fat.

Thanks in advance for any advice and support

I’m not sure why it’s not letting me add the pictures of my body scan, it says the file is too big.

@Cdub9945 very good job on this man
3% body fat loss is a big move.
keep it going lets get you into the teens next

 

[ROIDDERS]

6-25

6 am protein shake



MEAL ONE: 8am 5 eggs



MEAL TWO: 10am half cup of oatmeal 1 tbsp peanut butter



MEAL THREE: 1pm half cup oatmeal 1tbspn peanut butter



145pm pre and creatine



2pm gym

———————————————————

BACK:

LAT PULLDOWN

WIDE GRIP

Warm up 120 lb 10 reps



165lb 1 set of 12 reps



180 lb 2 sets of 8



105 lb 1 set of 15



LAT PULL DOWN CLOSE GRIP



180lb 2 sets of 5

105 lb 1 set of 16





CABLE ROWS NARROW GRIP



180lb 1 set of 8

180lb 1 set of 6

105lb 1 set of 17





ISO LATERAL HIGH ROW



LEFT SIDE 90lb 3 sets of 12

RIGHT SIDE 90lb 3 sets of 12





BICEPS:

Warm up 10 reps of 40 lb easy curl



PREACHER CURL DUMBBELLS

30lb 3 sets of 10 each arm



EASY BAR REVERSE CURL



40lb 3 sets of 12



(I superset the preacher curls and reverse grip curls, no wait time in between)





DROP SET CURLS (using tricep push down bar)



!!!! I don’t keep track of reps on this exercise I just start at 55 lbs and go to failure all the way down the stack !!!



FACE PULLS:

25lb 2 sets of 25



CARDIO:

30 min stationary bike.

—————————————————-



MEAL FOUR 5PM : half pound of hamburger



2ND SCOOP OF CREATINE 515 PM





MEAL FIVE 730PM: half pound of hamburger

————————————



TOTAL CALORIES FOR THE DAY:

CALORIES-2,278

CARBS-58g

FAT-127g

PROTIEN-214

————————-

PS: I’m really excited to say that after the gym I went to do a body scan.

Since April 12th I’ve gained 7 pounds of muscle mass and dropped from 26.6% body fat to 23.6%. I will post a picture of the printed out piece of paper.

ALSO, I’m wondering if anyone could help me with what my calories should be if I’m eating in a deficit for a cut.

I’m 5’10 inches

26 years old

98.1% skeletal muscle mass

23.6% body fat.

Thanks in advance for any advice and support

I’m not sure why it’s not letting me add the pictures of my body scan, it says the file is too big.

@Cdub9945
i do not know about the file thing
maybe try adding an attachment?
in any event so far so good!

 

[BodyMonster34]

6-25

6 am protein shake



MEAL ONE: 8am 5 eggs



MEAL TWO: 10am half cup of oatmeal 1 tbsp peanut butter



MEAL THREE: 1pm half cup oatmeal 1tbspn peanut butter



145pm pre and creatine



2pm gym

———————————————————

BACK:

LAT PULLDOWN

WIDE GRIP

Warm up 120 lb 10 reps



165lb 1 set of 12 reps



180 lb 2 sets of 8



105 lb 1 set of 15



LAT PULL DOWN CLOSE GRIP



180lb 2 sets of 5

105 lb 1 set of 16





CABLE ROWS NARROW GRIP



180lb 1 set of 8

180lb 1 set of 6

105lb 1 set of 17





ISO LATERAL HIGH ROW



LEFT SIDE 90lb 3 sets of 12

RIGHT SIDE 90lb 3 sets of 12





BICEPS:

Warm up 10 reps of 40 lb easy curl



PREACHER CURL DUMBBELLS

30lb 3 sets of 10 each arm



EASY BAR REVERSE CURL



40lb 3 sets of 12



(I superset the preacher curls and reverse grip curls, no wait time in between)





DROP SET CURLS (using tricep push down bar)



!!!! I don’t keep track of reps on this exercise I just start at 55 lbs and go to failure all the way down the stack !!!



FACE PULLS:

25lb 2 sets of 25



CARDIO:

30 min stationary bike.

—————————————————-



MEAL FOUR 5PM : half pound of hamburger



2ND SCOOP OF CREATINE 515 PM





MEAL FIVE 730PM: half pound of hamburger

————————————



TOTAL CALORIES FOR THE DAY:

CALORIES-2,278

CARBS-58g

FAT-127g

PROTIEN-214

————————-

PS: I’m really excited to say that after the gym I went to do a body scan.

Since April 12th I’ve gained 7 pounds of muscle mass and dropped from 26.6% body fat to 23.6%. I will post a picture of the printed out piece of paper.

ALSO, I’m wondering if anyone could help me with what my calories should be if I’m eating in a deficit for a cut.

I’m 5’10 inches

26 years old

98.1% skeletal muscle mass

23.6% body fat.

Thanks in advance for any advice and support

I’m not sure why it’s not letting me add the pictures of my body scan, it says the file is too big.

bro you looking good!
i like you big, but if yo want to cut down then go for it
let see you drop down fast
@Cdub9945

 

[2Thick]

6-25

6 am protein shake



MEAL ONE: 8am 5 eggs



MEAL TWO: 10am half cup of oatmeal 1 tbsp peanut butter



MEAL THREE: 1pm half cup oatmeal 1tbspn peanut butter



145pm pre and creatine



2pm gym

———————————————————

BACK:

LAT PULLDOWN

WIDE GRIP

Warm up 120 lb 10 reps



165lb 1 set of 12 reps



180 lb 2 sets of 8



105 lb 1 set of 15



LAT PULL DOWN CLOSE GRIP



180lb 2 sets of 5

105 lb 1 set of 16





CABLE ROWS NARROW GRIP



180lb 1 set of 8

180lb 1 set of 6

105lb 1 set of 17





ISO LATERAL HIGH ROW



LEFT SIDE 90lb 3 sets of 12

RIGHT SIDE 90lb 3 sets of 12





BICEPS:

Warm up 10 reps of 40 lb easy curl



PREACHER CURL DUMBBELLS

30lb 3 sets of 10 each arm



EASY BAR REVERSE CURL



40lb 3 sets of 12



(I superset the preacher curls and reverse grip curls, no wait time in between)





DROP SET CURLS (using tricep push down bar)



!!!! I don’t keep track of reps on this exercise I just start at 55 lbs and go to failure all the way down the stack !!!



FACE PULLS:

25lb 2 sets of 25



CARDIO:

30 min stationary bike.

—————————————————-



MEAL FOUR 5PM : half pound of hamburger



2ND SCOOP OF CREATINE 515 PM





MEAL FIVE 730PM: half pound of hamburger

————————————



TOTAL CALORIES FOR THE DAY:

CALORIES-2,278

CARBS-58g

FAT-127g

PROTIEN-214

————————-

PS: I’m really excited to say that after the gym I went to do a body scan.

Since April 12th I’ve gained 7 pounds of muscle mass and dropped from 26.6% body fat to 23.6%. I will post a picture of the printed out piece of paper.

ALSO, I’m wondering if anyone could help me with what my calories should be if I’m eating in a deficit for a cut.

I’m 5’10 inches

26 years old

98.1% skeletal muscle mass

23.6% body fat.

Thanks in advance for any advice and support

I’m not sure why it’s not letting me add the pictures of my body scan, it says the file is too big.

@Cdub9945 pushing some good lifting
body fat % looks great!
calories and protein are on point!
we want to see you LEAN!

 

[ceo]

6-25

6 am protein shake



MEAL ONE: 8am 5 eggs



MEAL TWO: 10am half cup of oatmeal 1 tbsp peanut butter



MEAL THREE: 1pm half cup oatmeal 1tbspn peanut butter



145pm pre and creatine



2pm gym

———————————————————

BACK:

LAT PULLDOWN

WIDE GRIP

Warm up 120 lb 10 reps



165lb 1 set of 12 reps



180 lb 2 sets of 8



105 lb 1 set of 15



LAT PULL DOWN CLOSE GRIP



180lb 2 sets of 5

105 lb 1 set of 16





CABLE ROWS NARROW GRIP



180lb 1 set of 8

180lb 1 set of 6

105lb 1 set of 17





ISO LATERAL HIGH ROW



LEFT SIDE 90lb 3 sets of 12

RIGHT SIDE 90lb 3 sets of 12





BICEPS:

Warm up 10 reps of 40 lb easy curl



PREACHER CURL DUMBBELLS

30lb 3 sets of 10 each arm



EASY BAR REVERSE CURL



40lb 3 sets of 12



(I superset the preacher curls and reverse grip curls, no wait time in between)





DROP SET CURLS (using tricep push down bar)



!!!! I don’t keep track of reps on this exercise I just start at 55 lbs and go to failure all the way down the stack !!!



FACE PULLS:

25lb 2 sets of 25



CARDIO:

30 min stationary bike.

—————————————————-



MEAL FOUR 5PM : half pound of hamburger



2ND SCOOP OF CREATINE 515 PM





MEAL FIVE 730PM: half pound of hamburger

————————————



TOTAL CALORIES FOR THE DAY:

CALORIES-2,278

CARBS-58g

FAT-127g

PROTIEN-214

————————-

PS: I’m really excited to say that after the gym I went to do a body scan.

Since April 12th I’ve gained 7 pounds of muscle mass and dropped from 26.6% body fat to 23.6%. I will post a picture of the printed out piece of paper.

ALSO, I’m wondering if anyone could help me with what my calories should be if I’m eating in a deficit for a cut.

I’m 5’10 inches

26 years old

98.1% skeletal muscle mass

23.6% body fat.

Thanks in advance for any advice and support

I’m not sure why it’s not letting me add the pictures of my body scan, it says the file is too big.

@Cdub9945 bros you looking sweet!
i want to see you keep killing it
the fat going to melt off you wait and see

 

[Cdub9945]

bro you looking good!
i like you big, but if yo want to cut down then go for it
let see you drop down fast
@Cdub9945

My goal isn’t to get too shredded. I have a hard time cutting down because it makes me look small but I want to get some off the body fat and replace it with muscle.

 

[Cdub9945]

I'd plan the drop sets more. At some point, apart from pump, there's no benefit to muscle growth if you go all the way down the stack

Okay, thank you. I will keep this is mind. What’re your recommendations as far as planning the drop sets?

 

[Ulter]

6-25

6 am protein shake



MEAL ONE: 8am 5 eggs



MEAL TWO: 10am half cup of oatmeal 1 tbsp peanut butter



MEAL THREE: 1pm half cup oatmeal 1tbspn peanut butter



145pm pre and creatine



2pm gym

———————————————————

BACK:

LAT PULLDOWN

WIDE GRIP

Warm up 120 lb 10 reps



165lb 1 set of 12 reps



180 lb 2 sets of 8



105 lb 1 set of 15



LAT PULL DOWN CLOSE GRIP



180lb 2 sets of 5

105 lb 1 set of 16





CABLE ROWS NARROW GRIP



180lb 1 set of 8

180lb 1 set of 6

105lb 1 set of 17





ISO LATERAL HIGH ROW



LEFT SIDE 90lb 3 sets of 12

RIGHT SIDE 90lb 3 sets of 12





BICEPS:

Warm up 10 reps of 40 lb easy curl



PREACHER CURL DUMBBELLS

30lb 3 sets of 10 each arm



EASY BAR REVERSE CURL



40lb 3 sets of 12



(I superset the preacher curls and reverse grip curls, no wait time in between)





DROP SET CURLS (using tricep push down bar)



!!!! I don’t keep track of reps on this exercise I just start at 55 lbs and go to failure all the way down the stack !!!



FACE PULLS:

25lb 2 sets of 25



CARDIO:

30 min stationary bike.

—————————————————-



MEAL FOUR 5PM : half pound of hamburger



2ND SCOOP OF CREATINE 515 PM





MEAL FIVE 730PM: half pound of hamburger

————————————



TOTAL CALORIES FOR THE DAY:

CALORIES-2,278

CARBS-58g

FAT-127g

PROTIEN-214

————————-

PS: I’m really excited to say that after the gym I went to do a body scan.

Since April 12th I’ve gained 7 pounds of muscle mass and dropped from 26.6% body fat to 23.6%. I will post a picture of the printed out piece of paper.

ALSO, I’m wondering if anyone could help me with what my calories should be if I’m eating in a deficit for a cut.

I’m 5’10 inches

26 years old

98.1% skeletal muscle mass

23.6% body fat.

Thanks in advance for any advice and support

I’m not sure why it’s not letting me add the pictures of my body scan, it says the file is too big.

once you get your body fat under 20% then it will be downhill from there
keep the heart in it
keep the consistency

@Cdub9945

 

[BodyMonster34]

My goal isn’t to get too shredded. I have a hard time cutting down because it makes me look small but I want to get some off the body fat and replace it with muscle.

bro good you should grow. i want to see you at 250 pounds

 

[Cdub9945]

MEAL ONE 10AM- breakfast burrito- 720 calories, I’m not sure about the carbs and fat on it though.



MEAL TWO 1230 PM -salad

480 calories

28 g fat

9 g carbs



—————————————-

TRAINING:

LEGS-

HACK SQUAT:

warm up-1 set 90lb 8 reps



140lb 3 sets of 8



90lb 1 set of 14



LEG EXTENSION

235lb 4 sets of 10

100lb 1 set of 16





LEG CURLS:

160lb 4 sets of 10





SHOULDERS:



CABLE SHOULDER SIDE DELT

(Not sure what to call this but it’s where you put the cable at the bottom and just pull to the side)



10lb 4 sets of 12 each arm





LATERAL RAISES



15lb 4 set of 15



SEATED LATERAL RAISE MACHINE



95lb 4 sets of 15





LAST MEAL 10 pm

5 eggs





(We’re in the middle of moving right now so it’s a little hectic I didn’t end up meeting my protein goal yesterday, and I’m also a day late posting this)

 

[Npcclassicphysique champ]

MEAL ONE 10AM- breakfast burrito- 720 calories, I’m not sure about the carbs and fat on it though.



MEAL TWO 1230 PM -salad

480 calories

28 g fat

9 g carbs



—————————————-

TRAINING:

LEGS-

HACK SQUAT:

warm up-1 set 90lb 8 reps



140lb 3 sets of 8



90lb 1 set of 14



LEG EXTENSION

235lb 4 sets of 10

100lb 1 set of 16





LEG CURLS:

160lb 4 sets of 10





SHOULDERS:



CABLE SHOULDER SIDE DELT

(Not sure what to call this but it’s where you put the cable at the bottom and just pull to the side)



10lb 4 sets of 12 each arm





LATERAL RAISES



15lb 4 set of 15



SEATED LATERAL RAISE MACHINE



95lb 4 sets of 15





LAST MEAL 10 pm

5 eggs





(We’re in the middle of moving right now so it’s a little hectic I didn’t end up meeting my protein goal yesterday, and I’m also a day late posting this)

training is decent since you moving broly but food i know hard
can you get protein bars in there? @Cdub9945

 

[Cdub9945]

training is decent since you moving broly but food i know hard
can you get protein bars in there? @Cdub9945

I should be able to hit my protein today.

 

[Npcclassicphysique champ]

I should be able to hit my protein today.

hit it and update the EVO family

 

[Cdub9945]

Hey guys, I have a question. How do you guys find what your daily calories should be at? I see a lot of different ways so I’m wondering how you guys do it.

 

[Npcclassicphysique champ]

Hey guys, I have a question. How do you guys find what your daily calories should be at? I see a lot of different ways so I’m wondering how you guys do it.

@Cdub9945 calories not most important but basic bmr is weight x 12 work off of that

 

[Cdub9945]

@Cdub9945 calories not most important but basic bmr is weight x 12 work off of that

Thank you

 

[Cdub9945]

6-28

MEAL ONE 830 am-protein cookie



———————————————-



CHEST:

INCLINE SMITH MACHINE

Warm up: 90lb 1 set of 10



140lb 2 sets of 8

150lb 2 sets of 6







DUMBBELL FLAT BENCH

60lb 2 sets of 10





HAMMER STRENGTH FLAT BENCH CHEST PRESS

WENT UP IN WEIGHT ON THIS!!!

I went from 2 plates and a 25 on each side to three plates on each side.





3 plates each side

1 set of 5

1 set of 3





TRICEPS:



SINGLE ARM CABLE PUSHDOWN

WARM UP 15lb



20lb 4 sets of 8



SUPERSET WITH

OVER HEAD TRICEP EXTESIONS W/ cable



40lb 4 sets of 8





TRICEP PUSHDOWN ROPE

40lb 1 set of 10

40lb 2 sets of 12





FOREARM:

(On this exercise I put the bar on the cable machine and just keep rolling the bar, not sure how else to explain it.



40lb 2 sets of 25

2 set of 20

——————————-

MEAL TWO 12PM- half pound of chicken with protein shake





CHEAT MEAL FOR THE WEEK- strawberry banana milk shake from sonic







MEAL 4 7:45PM- 3/4 pound of ground beef and 3 eggs





TOTAL MACROS FOR THE DAY:

CALOREIS-2,540

CARBS-64g

FAT-149g

PROTEIN-219g

(I DONT TRACK MY CHEAT MEALS, IF THATS SOMETHING I SHOULD START DOING, LET ME KNOW)

 

[ballin2504]

I have aromasin. And I plan on cruising afterwords because my natural test is low already so I’m going to do a trt dose. Planning on 100-200mg a week just need to check my bloods and see what mg works best for me.

@Cdub9945 what are you considering low? Do you have the bloodwork?

 

[Cdub9945]

I’m thinking 100mg a week. Maybe 150. Once I start the lower dose I’ll get my bloods checked and adjust it from there. When I got my blood work done a couple weeks ago, my test was at 2,075. My doctor didn’t check everything I wanted him to though, in going to have to find a better place to start getting bloods taken.

 

[Noah Wixx]

6-25

6 am protein shake



MEAL ONE: 8am 5 eggs



MEAL TWO: 10am half cup of oatmeal 1 tbsp peanut butter



MEAL THREE: 1pm half cup oatmeal 1tbspn peanut butter



145pm pre and creatine



2pm gym

———————————————————

BACK:

LAT PULLDOWN

WIDE GRIP

Warm up 120 lb 10 reps



165lb 1 set of 12 reps



180 lb 2 sets of 8



105 lb 1 set of 15



LAT PULL DOWN CLOSE GRIP



180lb 2 sets of 5

105 lb 1 set of 16





CABLE ROWS NARROW GRIP



180lb 1 set of 8

180lb 1 set of 6

105lb 1 set of 17





ISO LATERAL HIGH ROW



LEFT SIDE 90lb 3 sets of 12

RIGHT SIDE 90lb 3 sets of 12





BICEPS:

Warm up 10 reps of 40 lb easy curl



PREACHER CURL DUMBBELLS

30lb 3 sets of 10 each arm



EASY BAR REVERSE CURL



40lb 3 sets of 12



(I superset the preacher curls and reverse grip curls, no wait time in between)





DROP SET CURLS (using tricep push down bar)



!!!! I don’t keep track of reps on this exercise I just start at 55 lbs and go to failure all the way down the stack !!!



FACE PULLS:

25lb 2 sets of 25



CARDIO:

30 min stationary bike.

—————————————————-



MEAL FOUR 5PM : half pound of hamburger



2ND SCOOP OF CREATINE 515 PM





MEAL FIVE 730PM: half pound of hamburger

————————————



TOTAL CALORIES FOR THE DAY:

CALORIES-2,278

CARBS-58g

FAT-127g

PROTIEN-214

————————-

PS: I’m really excited to say that after the gym I went to do a body scan.

Since April 12th I’ve gained 7 pounds of muscle mass and dropped from 26.6% body fat to 23.6%. I will post a picture of the printed out piece of paper.

ALSO, I’m wondering if anyone could help me with what my calories should be if I’m eating in a deficit for a cut.

I’m 5’10 inches

26 years old

98.1% skeletal muscle mass

23.6% body fat.

Thanks in advance for any advice and support

I’m not sure why it’s not letting me add the pictures of my body scan, it says the file is too big.

Havent done a body scan yet at some point i feel it will be beneficial.

 

[Cdub9945]

Havent done a body scan yet at some point i feel it will be beneficial.

I have a place that does it right by my house, I think it’s pretty interesting to see exactly where you’re at.

 

[Noah Wixx]

I have a place that does it right by my house, I think it’s pretty interesting to see exactly where you’re at.

I kind of want to do it while im 235-240 and then when i actually cut and use reta and get down into 195-200lb range to see the difference

 

[Cdub9945]

I kind of want to do it while im 235-240 and then when i actually cut and use reta and get down into 195-200lb range to see the difference

Yeah, that will be bad ass. I’ve heard good things about reta one been looking for it but haven’t found anywhere yet.

 

[Noah Wixx]

Yeah, that will be bad ass. I’ve heard good things about reta one been looking for it but haven’t found anywhere yet.

Its so popular now after people found out what it can do, and steve was talking on the evo podcast they are coming out with even better and stronger glp1 drugs in the next few years, the crazy stat he said on the podcast today, 15 million Americans are on semaglutide alone

 

[Cdub9945]

Its so popular now after people found out what it can do, and steve was talking on the evo podcast they are coming out with even better and stronger glp1 drugs in the next few years, the crazy stat he said on the podcast today, 15 million Americans are on semaglutide alone

That’s crazy.

 

[Noah Wixx]

That’s crazy.

Yeah imagine if he had the numbers for all the glip1 drugs... 15 million prescriptions is crazy, my insurance wouldn't cover it for me, it would have been 400 usd a month out of pocket with a discount

 

[LevButlerov]

Yeah imagine if he had the numbers for all the glip1 drugs... 15 million prescriptions is crazy, my insurance wouldn't cover it for me, it would have been 400 usd a month out of pocket with a discount

They should cover it for all the fat people 100%.

 

[Cdub9945]

My wife was doing the trizepatide but I got her pregnant again so she had to stop for a while lol

 

[Cdub9945]

Yeah imagine if he had the numbers for all the glip1 drugs... 15 million prescriptions is crazy, my insurance wouldn't cover it for me, it would have been 400 usd a month out of pocket with a discount

They’re making a LOT of money

 

[Noah Wixx]

They’re making a LOT of money

Yeah no doubt about that man

 

[Noah Wixx]

They should cover it for all the fat people 100%.

Well according to my doctor im fat and qualified for a glp1... let that sink in for a second

 

[LevButlerov]

My wife was doing the trizepatide but I got her pregnant again so she had to stop for a while lol

Yes have her cycle off GLP1s when prego for sure.

 

[Cdub9945]

Yeah she’s all the way off

 

[Cdub9945]

Well according to my doctor im fat and qualified for a glp1... let that sink in for a second

If you’re fat then im obese bro. lol

 

[LevButlerov]

Well according to my doctor im fat and qualified for a glp1... let that sink in for a second

Get it if free LOL

 

[Noah Wixx]

If you’re fat then im obese bro. lol

Yeah its wild bro yes she said i would make a great candidate for the glp1 treatment lol

 

[Noah Wixx]

Get it if free LOL

I cant my insurance said 400 usd a month please and thank u, i could get it from domestic-supply.com for way way less out of pocket than out of pocket from big pharma lol

 

[LevButlerov]

I cant my insurance said 400 usd a month please and thank u, i could get it from domestic-supply.com for way way less out of pocket than out of pocket from big pharma lol

400$ WTF!

 

[Noah Wixx]

400$ WTF!

Yeah dude that was with a discount code from the manufacturer of the glp1 as well lol makes it even wrose lol

 

[Noah Wixx]

400$ WTF!

4800 usd a year for that, u know how much glp1 i could get from Domestic Supply for 400 dollars lol

 

[Cdub9945]

6-29

Weigh in: 220.5


Pin 150mg 10 AM



FIRST MEAL 11 AM- protein shake w/ water and 4 eggs and a biscuit for carbs before the gym



12pm creatine and pr workout



——————————————————

TRAINING-

BACK:



LAT PULLDOWN :

Warm up 120lb 1 set of 10

180lb 3 sets 8

180lb 1 set of 3

105lb 1 set of 15

(This time on the pull downs instead of doing a set of 165 then going to 2 sets of 180 I went straight to 180 and did 4 total sets so I think that’s some progress at least!)



NARROW GRIP PULLDOWN:



180lb 2 sets of 8

180lb 1 set of 7



(I also went up in sets on this exercise!)



WIDE GRIP CABLE ROWS:

150lb 3 sets of 8



CLOSE GRIP CABLE ROWS:



180lb 3 sets of 6

105lb 1 set of 15



HAMMER STRENGTH ISO-LATERAL HIGH ROW:

100lb 3 sets of 8 each side

(I went up 10 lbs for each side on this excessive as well!)



HAMER STRENGTH ISO-LATERAL SEATED ROW MACHINE:



3 plates on each side

3 sets of 6



-I would say my back is thoroughly smoked-



BICEPS:

PREACHER DUMBBELL CURLS:

25lb warm up 1 set of 8

30lb 2 sets of 10



EASY BAR PREACHER CURL:

60lb 1 set of 8

60lb 2 sets of 10



(Workout got cut a little bit short, my buddy called me and needed a ride to the hospital, going to try and make it back for a cardio session later)



——————————————



SECOND MEAL 2:45 PM-half pound 90/10 ground turkey.









THIRD MEAL 7:13 PM -half pound ground turkey 90/10







FOURTH MEAL 8:20 PM- 5 eggs





TOTAL MACROS FOR THE DAY:

CALORIES: 1,886

CARBS: 32g

FAT:103g

PROTEIN: 203g

 

[LevButlerov]

6-29

Weigh in: 220.5


Pin 150mg 10 AM



FIRST MEAL 11 AM- protein shake w/ water and 4 eggs and a biscuit for carbs before the gym



12pm creatine and pr workout



——————————————————

TRAINING-

BACK:



LAT PULLDOWN :

Warm up 120lb 1 set of 10

180lb 3 sets 8

180lb 1 set of 3

105lb 1 set of 15

(This time on the pull downs instead of doing a set of 165 then going to 2 sets of 180 I went straight to 180 and did 4 total sets so I think that’s some progress at least!)



NARROW GRIP PULLDOWN:



180lb 2 sets of 8

180lb 1 set of 7



(I also went up in sets on this exercise!)



WIDE GRIP CABLE ROWS:

150lb 3 sets of 8



CLOSE GRIP CABLE ROWS:



180lb 3 sets of 6

105lb 1 set of 15



HAMMER STRENGTH ISO-LATERAL HIGH ROW:

100lb 3 sets of 8 each side

(I went up 10 lbs for each side on this excessive as well!)



HAMER STRENGTH ISO-LATERAL SEATED ROW MACHINE:



3 plates on each side

3 sets of 6



-I would say my back is thoroughly smoked-



BICEPS:

PREACHER DUMBBELL CURLS:

25lb warm up 1 set of 8

30lb 2 sets of 10



EASY BAR PREACHER CURL:

60lb 1 set of 8

60lb 2 sets of 10



(Workout got cut a little bit short, my buddy called me and needed a ride to the hospital, going to try and make it back for a cardio session later)



——————————————



SECOND MEAL 2:45 PM-half pound 90/10 ground turkey.









THIRD MEAL 7:13 PM -half pound ground turkey 90/10







FOURTH MEAL 8:20 PM- 5 eggs





TOTAL MACROS FOR THE DAY:

CALORIES: 1,886

CARBS: 32g

FAT:103g

PROTEIN: 203g

You're very low carb I like that. @Cdub9945 but you need to up fats a bit to be in a ketogenic state.

 

[Cdub9945]

You're very low carb I like that. @Cdub9945 but you need to up fats a bit to be in a ketogenic state.

What do they need to be at?

 

[LevButlerov]

What do they need to be at?

add another 30-50 grams of fat to start.

 

[Noah Wixx]

6-29

Weigh in: 220.5


Pin 150mg 10 AM



FIRST MEAL 11 AM- protein shake w/ water and 4 eggs and a biscuit for carbs before the gym



12pm creatine and pr workout



——————————————————

TRAINING-

BACK:



LAT PULLDOWN :

Warm up 120lb 1 set of 10

180lb 3 sets 8

180lb 1 set of 3

105lb 1 set of 15

(This time on the pull downs instead of doing a set of 165 then going to 2 sets of 180 I went straight to 180 and did 4 total sets so I think that’s some progress at least!)



NARROW GRIP PULLDOWN:



180lb 2 sets of 8

180lb 1 set of 7



(I also went up in sets on this exercise!)



WIDE GRIP CABLE ROWS:

150lb 3 sets of 8



CLOSE GRIP CABLE ROWS:



180lb 3 sets of 6

105lb 1 set of 15



HAMMER STRENGTH ISO-LATERAL HIGH ROW:

100lb 3 sets of 8 each side

(I went up 10 lbs for each side on this excessive as well!)



HAMER STRENGTH ISO-LATERAL SEATED ROW MACHINE:



3 plates on each side

3 sets of 6



-I would say my back is thoroughly smoked-



BICEPS:

PREACHER DUMBBELL CURLS:

25lb warm up 1 set of 8

30lb 2 sets of 10



EASY BAR PREACHER CURL:

60lb 1 set of 8

60lb 2 sets of 10



(Workout got cut a little bit short, my buddy called me and needed a ride to the hospital, going to try and make it back for a cardio session later)



——————————————



SECOND MEAL 2:45 PM-half pound 90/10 ground turkey.









THIRD MEAL 7:13 PM -half pound ground turkey 90/10







FOURTH MEAL 8:20 PM- 5 eggs





TOTAL MACROS FOR THE DAY:

CALORIES: 1,886

CARBS: 32g

FAT:103g

PROTEIN: 203g

That is definitely progression brother

 

[toddthelineman]

Has anyone tried the carnivore diet? I’m thinking about starting it at least until I cut some of this fat off.

I was super strict carnivore for four years. A lot of people really like it. I did. You have to buy bulk meat if you do it for very long or you’ll Eat yourself broke. You can eat 3-5 pounds a day or more, and probably still lose weight. Or like, three pounds of beef, 12 eggs, and some fish. Higher fat is an absolute must. You’ll lose 10 pounds of water in less than a week, which will make you look better right away.

 

[LevButlerov]

I was super strict carnivore for four years. A lot of people really like it. I did. You have to buy bulk meat if you do it for very long or you’ll Eat yourself broke. You can eat 3-5 pounds a day or more, and probably still lose weight. Or like, three pounds of beef, 12 eggs, and some fish. Higher fat is an absolute must. You’ll lose 10 pounds of water in less than a week, which will make you look better right away.

Yup that's the key to carnivore, buying bulk
But I found carnivore long term has a lot of health drawbacks. I mean strict carnivore, no fiber probiotics etc. @toddthelineman

 

[toddthelineman]

Yup that's the key to carnivore, buying bulk
But I found carnivore long term has a lot of health drawbacks. I mean strict carnivore, no fiber probiotics etc. @toddthelineman

Possibly. Owsley Stanley did for fifty years and powerlifted into his seventies, then died in a car accident.

I felt good, but it was socially awkward. My sister also did it, without either of us knowing the other did. She lost eighty pounds and got off all psychiatric meds. I think she lasted about a year. We’re mostly Scandinavian, that might help.

Technically, I did eat a tiny bit of kratom every day back then. I was very sensitive to it, but I was not eating 0 fiber.

 

[Cdub9945]

My cousin has been doing it for a couple years he’s really big into power lifting, I think I’m going to do it for a while at least until I get my BF % where I want it to be, I don’t know if I’ll stick to it for life or anything like that because I like to have a milk shake now and then haha. But I have a butcher by where I live that does a pretty good bundle deal.

 

[Cdub9945]

That is definitely progression brother

Thank you bro!

 

[LevButlerov]

Possibly. Owsley Stanley did for fifty years and powerlifted into his seventies, then died in a car accident.

I felt good, but it was socially awkward. My sister also did it, without either of us knowing the other did. She lost eighty pounds and got off all psychiatric meds. I think she lasted about a year. We’re mostly Scandinavian, that might help.

Technically, I did eat a tiny bit of kratom every day back then. I was very sensitive to it, but I was not eating 0 fiber.

@toddthelineman I think the diet works for many, and I like carnivore in general. But like I said, I would prefer to see carnivores add organic psyllium husk and probiotics to make sure there is healthy gut flora with pre-post biotics.

 

[Noah Wixx]

Thank you bro!

Absolutely brother happy seeing it for you

 

[toddthelineman]

My cousin has been doing it for a couple years he’s really big into power lifting, I think I’m going to do it for a while at least until I get my BF % where I want it to be, I don’t know if I’ll stick to it for life or anything like that because I like to have a milk shake now and then haha. But I have a butcher by where I live that does a pretty good bundle deal.

It’s definitely worth a try! The first few days are tough. If you’re going to do it I would get everything else out of the house and then don’t even go inside a grocery store or convenience store. Don’t ease into it. Jump in with both feet. Within the first three days or so you are almost certain to get diarrhea. Do not trust a fart. It’ll pass and after that you’ll look like you lost 10-15 pounds. Then in the next two weeks you’ll probably find that you’re completely averse to meat and food in general. You can fast through it or force feed yourself. It happens to many people, lasts a day or two. After that your whole pallet changes and steak keeps tasting better and you’ll find you can eat a lot of meat. Some people burn fat like a blow torch right away and some stall for a bit first. If you can, avoid coffee and other diuretics because with no carbs in your body your electrolytes can get out of whack and you can get TERRIBLE cramps. Bone broth is the best antidote to this. Save all your bones and make bone broth often. AVOID CHEATING.

The best resources are a book called The Fat of the Land, and the online writings of Owsley Stanley. I don’t like the influencers

 

[Cdub9945]

7-1



FIRST MEAL12pm - salad



————————————-

LEGS:

LEG PRESS:

Warm up-208LB 1 set of 20



478lb 1 set of 12



618lb 1 set of 8

618lb 3 sets of 10

(Went up in reps on this exercise!)



LEG EXTENSIONS:

250lb 2 sets of 12

220lb 1 sets of 9

SINGLE LEG EXTENSIONS:

100lb 1 set of 8 each leg

100lb 1 set of 6 each leg



LEG CURLS:

130 lb 1 set of 8

130lb 2 sets of 6



STANDING CALF RAISE:

270lb 4 sets of 20



SHOULDER:

CABEL LATERAL RAISE:

10lb 3 sets of 12





DUMBBELL LATERAL RAISE:

15lb 6 sets of 15





SEATED LATERAL RAISE:

95lb 10 sets of 10



(I went up on reps for both lateral raise and seated lateral raise machine!)



10 min stationary bike.



————————-





I know I didn’t update you guys yesterday, it’s been really hectic with this move.

I wasn’t able to train and if I’m being honest I probably didn’t eat very good either. I had eggs for breakfast then I had a burrito from chipotle.





TOTAL CALORIES FOR 7-1

2,058

CARBS- 14g

FAT-133g

PROTEIN-171g



Didn’t hit my protein goal for the day but after today everything will be back on track!

I have my food prepped for tomorrow morning and for lunch already.

 

[LevButlerov]

7-1



FIRST MEAL12pm - salad



————————————-

LEGS:

LEG PRESS:

Warm up-208LB 1 set of 20



478lb 1 set of 12



618lb 1 set of 8

618lb 3 sets of 10

(Went up in reps on this exercise!)



LEG EXTENSIONS:

250lb 2 sets of 12

220lb 1 sets of 9

SINGLE LEG EXTENSIONS:

100lb 1 set of 8 each leg

100lb 1 set of 6 each leg



LEG CURLS:

130 lb 1 set of 8

130lb 2 sets of 6



STANDING CALF RAISE:

270lb 4 sets of 20



SHOULDER:

CABEL LATERAL RAISE:

10lb 3 sets of 12





DUMBBELL LATERAL RAISE:

15lb 6 sets of 15





SEATED LATERAL RAISE:

95lb 10 sets of 10



(I went up on reps for both lateral raise and seated lateral raise machine!)



10 min stationary bike.



————————-





I know I didn’t update you guys yesterday, it’s been really hectic with this move.

I wasn’t able to train and if I’m being honest I probably didn’t eat very good either. I had eggs for breakfast then I had a burrito from chipotle.





TOTAL CALORIES FOR 7-1

2,058

CARBS- 14g

FAT-133g

PROTEIN-171g



Didn’t hit my protein goal for the day but after today everything will be back on track!

I have my food prepped for tomorrow morning and for lunch already.

I would like to get protein up, even if it's low try to get protein bars or shakes in to make up for it.

 

[Cdub9945]

Okay. I’ll be back on track today. I went and got some protein powder today and I’ll have over 200g by the end of all my meals today

 

[Cdub9945]

I would like to get protein up, even if it's low try to get protein bars or shakes in to make up for it.

I also went and got some avocado oil to get my fats up like you suggested.

 

[LevButlerov]

I also went and got some avocado oil to get my fats up like you suggested.

Avocado oil and walnuts

 

[Cdub9945]

7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g

 

[LevButlerov]

7-2

FIRST MEAL 630am- half cup of oatmeal 1 tbsp of peanut butter.





SECOND MEAL 12pm- pound of hamburger





THIRD MEAL- ate 2 slices of cantaloupe, not sure about the calories in this.



PIN 150mg and AROMASIN 12.5

It was recommended to me to take the aromasin once a week so I’m going to start taking it at the same time as my Wednesday pin.



——————————————-

CHEST:

HAMMER STRENGTH FLAT BENCH PRESS:



WARM UP- one plate each side 1 set of 12



3 plates each side 1 set of 6 & 1 set of 5

I was able to do one more rep on the first set than I was able to do last time.



2 plates each side 2 sets of 10





DECLINE BENCH:



WARM UP 135lb 1 set of 10



185lb 1 set of 6



205 2 sets of 6

I went up on reps and sets at 205lb!!







SMITH MACHINE INCLINE

140lb 1 set of 12

160lb 1 set of 4

140lb 1 set of 5 & 1 set of 3 1/2

90lb 1 set of 10





MACHINE FLIES-

130 3 sets of





TRICEPS:



SINGLE AEM TRICEP PUSHDOWN:

20lb 3 sets of 8



TRICEP PUSHDOWN STRAIGHT BAR:

55lb 3 sets of 8



OVERHEAD TRICEP CABLE EXTENSION:

40lb 3 sets of 10



Finish with 15 min of fairly intense cardio on stationary bike.

——————————————



I went and picked up some legacy king amino anabolic BCAA so I’ll be adding that to my daily intake of supplements.



FOURTH MEAL 830pm- .8 of a pound of ribeye steak with tbsp of avocado oil.





FITH MEAL WILL BE A PROTEIN SHAKE AT ABOUT 930pm.





TOTAL MACROS FOR THE DAY

CALORIES: 2,767

CARBS:29g

FAT:184g

PROTEIN:240g

@Cdub9945 you are copying this from a worksheet? a lot of spaces lol

The protein is good and high fats, you on keto?