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Approved Log My new log

capital.credit

V.I.P.
EVO Logger
So guys i am starting my new log today and will update it regularly.
So i started my journey from 88kgs(194lbs)
Now i am at 68kgs(150lbs).
I have been following a calorie deficit of 600 calories with an addition of 400 calories burned through cardio (stationary biking and treadmill running)
I belong from asia therefore my diet may differ from you guys
So today 16/12/23
My lunch
4 whole eggs boiled
200gm boiled chicken
2 whole grain bread pieces called roti in indian subcontinent
At gym i trained chest and triceps today
Bench press
110 lbs(excluding rod weight)12X3 sets
Incline bench press 90lbs(excluding rod weight)
12X3 sets
Chest butterfly
132 lbs 12X3 sets
Now triceps
Triceps pulldown 120lbs 15X3 sets
Skull crushers 50lbs 15X3 sets
Tricep dips bodyweight 50 reps
Tricep pulldowns with v shape thing 120lbs 15X3 sets
Now cardio
treadmill running 12 mins at 9km/h
Stationary biking 13 mins almost 100 calories burned
and total 3500 steps

For dinner i am eating 300gm grilled chicken whole wheat bread 120gm
Boiled rice 200gm
Boiled fish 150gm
Guys i am new to these forums and know nothing about how to keep them update and how to add information therefore excuse me if i am missing any information. I'll try my best to get better and learn from you guys
 
I'm Australian and my diet is very similar to yours. Log is looking good, how tall are you? 68kg is quite light. If you're unsure of what to include in your logs just have a look at other members logs for ideas :)
 
So guys i am starting my new log today and will update it regularly.
So i started my journey from 88kgs(194lbs)
Now i am at 68kgs(150lbs).
I have been following a calorie deficit of 600 calories with an addition of 400 calories burned through cardio (stationary biking and treadmill running)
I belong from asia therefore my diet may differ from you guys
So today 16/12/23
My lunch
4 whole eggs boiled
200gm boiled chicken
2 whole grain bread pieces called roti in indian subcontinent
At gym i trained chest and triceps today
Bench press
110 lbs(excluding rod weight)12X3 sets
Incline bench press 90lbs(excluding rod weight)
12X3 sets
Chest butterfly
132 lbs 12X3 sets
Now triceps
Triceps pulldown 120lbs 15X3 sets
Skull crushers 50lbs 15X3 sets
Tricep dips bodyweight 50 reps
Tricep pulldowns with v shape thing 120lbs 15X3 sets
Now cardio
treadmill running 12 mins at 9km/h
Stationary biking 13 mins almost 100 calories burned
and total 3500 steps

For dinner i am eating 300gm grilled chicken whole wheat bread 120gm
Boiled rice 200gm
Boiled fish 150gm
Guys i am new to these forums and know nothing about how to keep them update and how to add information therefore excuse me if i am missing any information. I'll try my best to get better and learn from you guys
@capital.credit great to see you restart the log

lets see some pictures of your face blurred
pics of your gear
pics of training
pics of food
and pics of progress all are welcome

for those just tuning in, @capital.credit had a log up before this but hes going to a new one
https://www.evolutionary.org/forums/threads/my-pre-cycle-diet-training-log.96326/
 
@capital.credit great to see you restart the log

lets see some pictures of your face blurred
pics of your gear
pics of training
pics of food
and pics of progress all are welcome

for those just tuning in, @capital.credit had a log up before this but hes going to a new one
https://www.evolutionary.org/forums/threads/my-pre-cycle-diet-training-log.96326/
So guys i am starting my new log today and will update it regularly.
So i started my journey from 88kgs(194lbs)
Now i am at 68kgs(150lbs).
I have been following a calorie deficit of 600 calories with an addition of 400 calories burned through cardio (stationary biking and treadmill running)
I belong from asia therefore my diet may differ from you guys
So today 16/12/23
My lunch
4 whole eggs boiled
200gm boiled chicken
2 whole grain bread pieces called roti in indian subcontinent
At gym i trained chest and triceps today
Bench press
110 lbs(excluding rod weight)12X3 sets
Incline bench press 90lbs(excluding rod weight)
12X3 sets
Chest butterfly
132 lbs 12X3 sets
Now triceps
Triceps pulldown 120lbs 15X3 sets
Skull crushers 50lbs 15X3 sets
Tricep dips bodyweight 50 reps
Tricep pulldowns with v shape thing 120lbs 15X3 sets
Now cardio
treadmill running 12 mins at 9km/h
Stationary biking 13 mins almost 100 calories burned
and total 3500 steps

For dinner i am eating 300gm grilled chicken whole wheat bread 120gm
Boiled rice 200gm
Boiled fish 150gm
Guys i am new to these forums and know nothing about how to keep them update and how to add information therefore excuse me if i am missing any information. I'll try my best to get better and learn from you guys
@capital.credit I was following your last log and I was disappointed when it cut off. Thank you for being back.
please share some pictures with us so we can see the situation for you.
 
@capital.credit I was following your last log and I was disappointed when it cut off. Thank you for being back.
please share some pictures with us so we can see the situation for you.
Here are some more pictures.
 

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Last edited:
Log update 18.12.23
I’ve been taking inly 2 meals a day so
Meal 1
100gm grilled chicken
100gm boiled fish
200gm boiled rice with a little bit of flavouring
2 boiled eggs
Meal 2
whole wheat bread 150gm
Boiled chicken 100gm
Boiled lentils one cup

GYM
Today i trained back and biceps
For back
Lat pull downs front 12X3
Lat pull downs back 12X3
(Both 60kgs)

Seated rows 12x3 66kgs
Barbell rows 12x3 40kgs

For biceps
Bicep curls 12x3 25kgs
Cable curls 12x3 54kgs
Hammer curls 12x3 15kg each dumbell

Then cardio
2500 steps
10 mins treadmill @9km/h
13mins stationary biking @normal pace
Thats all for today
 
Be following along your journey brother. You need up you food if you want to grow
Bro I've been fat since i was born. So my goal is to first have shredded body (i know i have very less muscle for this purpose but it is the way i want to build myself)for once and then I'll start my bulk and first cycle of test e. For now i am just focusing on getting to 9-10% bodyfat naturally
 
@Pigsy is right... I 100% understand where you're coming from but the calories seem so low. I think I maintain on twice that as a female. Just remember, maintaining/recomping is a viable option, especially as you aren't very far into muscle building. you're going to put on mass relatively quickly no matter what you do as long as you're progressively overloading and eating at LEAST at maintenance due to your training age. of course it's your own journey but we are only looking out for you and want to see you put on mass. I started training and bulked for a year straight, and if i hadn't done that I wouldn't have put on as much muscle as I have because I took advantage of my low training age + caloric surplus
 
Bro I've been fat since i was born. So my goal is to first have shredded body (i know i have very less muscle for this purpose but it is the way i want to build myself)for once and then I'll start my bulk and first cycle of test e. For now i am just focusing on getting to 9-10% bodyfat naturally
Be careful with being obsessed with getting over lean and shredded, if you over diet and drop weight to fast and to much of it you will go catabolic and eat at your muscle and then u will end up looking small and flat you need to take a healthy approach and balance on a fine line.
 
Here are some more pictures.
good base you definitely have a lot of room to improve across the board
so this log will help you achieve these goals
 
Be careful with being obsessed with getting over lean and shredded, if you over diet and drop weight to fast and to much of it you will go catabolic and eat at your muscle and then u will end up looking small and flat you need to take a healthy approach and balance on a fine line.
Noted ☺️
 
@Pigsy is right... I 100% understand where you're coming from but the calories seem so low. I think I maintain on twice that as a female. Just remember, maintaining/recomping is a viable option, especially as you aren't very far into muscle building. you're going to put on mass relatively quickly no matter what you do as long as you're progressively overloading and eating at LEAST at maintenance due to your training age. of course it's your own journey but we are only looking out for you and want to see you put on mass. I started training and bulked for a year straight, and if i hadn't done that I wouldn't have put on as much muscle as I have because I took advantage of my low training age + caloric surplus
You are absolutely right but for now i will stick to my plan for at least a month and then I'll start my bulk and then sure I'll do each and every step that should be taken to achieve maximum muscle mass possible
 
@Pigsy is right... I 100% understand where you're coming from but the calories seem so low. I think I maintain on twice that as a female. Just remember, maintaining/recomping is a viable option, especially as you aren't very far into muscle building. you're going to put on mass relatively quickly no matter what you do as long as you're progressively overloading and eating at LEAST at maintenance due to your training age. of course it's your own journey but we are only looking out for you and want to see you put on mass. I started training and bulked for a year straight, and if i hadn't done that I wouldn't have put on as much muscle as I have because I took advantage of my low training age + caloric surplus
Also i am not in a hurry therefore I'll first try to lean myself a little bit more and then I'll go for a bulk.
Thank you for your advice appreciate it ☺️
 
Bros I think your body fat number is pretty close because from the side angle you have a flat stomach
you wouldn't be like that if you are over 15 percent body fat
 
you look really raw and need to be in the weight room consistently
right now you lack conditioning to your muscles but you have a lot of potential
 
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