Approved Log My Newbie Log

[AuDazza]

Planned Cycle: 500mg Test + Anavar

Your Information:

• Age: 25
• Height: 183cm
• Weight: 98kg
• Body Fat % (estimated): 20-25%?
• Training Experience (in years): 3-4 years on/off

Training:

• Briefly describe your current workout routine, including frequency/reps, types of exercises, and weight for each exercise.
  I follow a Back-Bi/Chest-Tri/Legs+Core split
  3 Days on 1 Day off
  
  Back-Bi
• Reverse Pec Dec - 3-4 Sets of 12
• Cable Face Pulls - 3-4 sets of 12
• Lat Pulldowns - 3-4 sets of 12
• Seated Row - 3-4 Sets of 12
• Kneeling Single Arm Lat Pulldown (Cable) - 3-4 sets of 12
• Bicep Machine (Not Preacher Maybe Inline Bicep Curl?) - 3-4 sets of 12
• Preacher Curls - 3-4 sets of 12
• Hammer Curls - 3-4 sets of 12
• 21's - 3 sets this is my burnout set
  
  Chest-Tri
• Pec Dec Flys - 3-4 sets of 12
• Cable Crossovers - 3-4 sets of 12
• Dip Machine - As much as I can do
• Dumbell Bench Press - 3-4 sets of 12
• Incline Dumbell Press - 3-4 sets of 12
• Incline Cable Fly - 3-4 sets of 12
• Cable Tricep Extensions - 3-4 sets of 12
• Overhead Dumbell Tricep Extensions - 3-4 sets of 12
• Cable Tricep Kickback - 3-4 sets of 12
• SkullCrushers - 3-4 sets of 12
  
  Shoulders + Core
• Cable Face Pull - 3-4 Sets of 12
• Cable Rear Delt Fly - 3-4 sets of 12
• Cable Lateral Raises - 3-4 sets of 12
• Dumbell Shoulder Press - 3-4 sets of 12
• Machine Lateral Raises - 3-4 sets of 12
• Seated Crunch Machine - 3-4 sets of 12
• Plank - 3 sets of however long I can hold it
• Leg Raises - 2x 2 minutes

Diet:

I'm not following a diet or meal plan as of yet but here is my breakdown of planned calories and macros

• Daily Caloric Intake: 2,000
• Macronutrient Split:
  • Protein: 192grams
  • Fats: 85
  • Carbs: 95

Supplements:

• Creatine
• Mega B Complex + Vitamind D3 (Not sure if this is what's right to put here?)
• Inc 100% Dynamic Whey Protein Powder

Blood Work:

• Recent Blood Work: No
  • Do you plan to do Pre, Mid and Post blood test during your cycle
    • Yes just not sure what I need to get?

Cycle Plan:

• Cycle Goals: Cut down Bodyfat and Gain Lean Muscle Mass?
  • Compounds Planned for Use: Test E + Anavar
• Dosage and Frequency: 500mg Test E - Not Sure on Anavar?
• Cycle Length: 12 weeks
• Post Cycle Therapy (if applicable): Not sure what I need here?

Additional Notes/Goals: DG

I've ran a 500mg test cyp cycle for 8 weeks before to see how it reacted. I didn't really know what I was doing and I didn't do any PCT. Saw decent gains by around week 4

-POST CURRENT PICTURE OF YOURSELF-
This was me about a month ago - I haven't gone to gym since so maybe factor in 1 month of flabbiness (haven't gained or lost any major weight besides water weight)

 

[Npcclassicphysique champ]

Planned Cycle: 500mg Test + Anavar

Your Information:

• Age: 25
• Height: 183cm
• Weight: 98kg
• Body Fat % (estimated): 20-25%?
• Training Experience (in years): 3-4 years on/off

Training:

• Briefly describe your current workout routine, including frequency/reps, types of exercises, and weight for each exercise.
  I follow a Back-Bi/Chest-Tri/Legs+Core split
  3 Days on 1 Day off
  
  Back-Bi
• Reverse Pec Dec - 3-4 Sets of 12
• Cable Face Pulls - 3-4 sets of 12
• Lat Pulldowns - 3-4 sets of 12
• Seated Row - 3-4 Sets of 12
• Kneeling Single Arm Lat Pulldown (Cable) - 3-4 sets of 12
• Bicep Machine (Not Preacher Maybe Inline Bicep Curl?) - 3-4 sets of 12
• Preacher Curls - 3-4 sets of 12
• Hammer Curls - 3-4 sets of 12
• 21's - 3 sets this is my burnout set
  
  Chest-Tri
• Pec Dec Flys - 3-4 sets of 12
• Cable Crossovers - 3-4 sets of 12
• Dip Machine - As much as I can do
• Dumbell Bench Press - 3-4 sets of 12
• Incline Dumbell Press - 3-4 sets of 12
• Incline Cable Fly - 3-4 sets of 12
• Cable Tricep Extensions - 3-4 sets of 12
• Overhead Dumbell Tricep Extensions - 3-4 sets of 12
• Cable Tricep Kickback - 3-4 sets of 12
• SkullCrushers - 3-4 sets of 12
  
  Shoulders + Core
• Cable Face Pull - 3-4 Sets of 12
• Cable Rear Delt Fly - 3-4 sets of 12
• Cable Lateral Raises - 3-4 sets of 12
• Dumbell Shoulder Press - 3-4 sets of 12
• Machine Lateral Raises - 3-4 sets of 12
• Seated Crunch Machine - 3-4 sets of 12
• Plank - 3 sets of however long I can hold it
• Leg Raises - 2x 2 minutes

Diet:

I'm not following a diet or meal plan as of yet but here is my breakdown of planned calories and macros

• Daily Caloric Intake: 2,000
• Macronutrient Split:
  • Protein: 192grams
  • Fats: 85
  • Carbs: 95

Supplements:

• Creatine
• Mega B Complex + Vitamind D3 (Not sure if this is what's right to put here?)
• Inc 100% Dynamic Whey Protein Powder

Blood Work:

• Recent Blood Work: No
  • Do you plan to do Pre, Mid and Post blood test during your cycle
    • Yes just not sure what I need to get?

Cycle Plan:

• Cycle Goals: Cut down Bodyfat and Gain Lean Muscle Mass?
  • Compounds Planned for Use: Test E + Anavar
• Dosage and Frequency: 500mg Test E - Not Sure on Anavar?
• Cycle Length: 12 weeks
• Post Cycle Therapy (if applicable): Not sure what I need here?

Additional Notes/Goals: DG

I've ran a 500mg test cyp cycle for 8 weeks before to see how it reacted. I didn't really know what I was doing and I didn't do any PCT. Saw decent gains by around week 4

-POST CURRENT PICTURE OF YOURSELF-
This was me about a month ago - I haven't gone to gym since so maybe factor in 1 month of flabbiness (haven't gained or lost any major weight besides water weight) View attachment 43055View attachment 43056View attachment 43057

@AuDazza this is an awesome log and you're not officially in the EVO family bro
you look great, powerful base we can build on in this stack

now I'll split this in a few parts so easy to follow.

diet, training
diet, i saw you dont have a diet yet but before we start cycling, lets actually get your current food intake logged, what do you eat? when do you eat it? please write it down for a week
training, your training is fine but you need more reps sets and weights, weights will be crucial to see how good or strong you are so log those for us as you go
cardio, how much? and when? log it please
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
i dont see organ liver support, you taking n2guard?

pics
great start off pics of you, perfect
lets get pics of your meals as you go post them
pics of some of your training
pics of your supplements you listed
and pics of your gear

Cycle
we will talk about the cycle after we get more logging going and a base level

thanks for sharing and good to have you in the EVO family bro

 

[stevesmi]

I'm glad you got this started
let's get you looking fantastic

 

[Mobster]

Bodyfat is over 20% for sure

 

[Arabian]

lots of good training so far
I like the start of this

 

[BookerTNY]

you're probably in around 20% body fat
I don't think you're 25%

 

[sambee38]

definitely I would cut down
get on some fasted cardio daily

 

[Austin316]

you're not that fat
if you look at yourself from the side we see a little bit of a belly but not much

 

[Quadsweep]

you should set a goal to get a tighter waist
drop the overall body fat

 

[BodyMonster34]

bro I like that you guys some meat on you
more to grab

 

[JasonPriest]

you have the potential to really break out on this log
so it was smart that you got it going

 

[ceo]

Bros thanks for getting this log up

don't worry we'll get you when you need to go

 

[ROIDDERS]

make sure you post up your diet
that's going to be crucial

 

[chesty]

we got to get your diet on point
that's gonna be the difference between you losing the extra fat and you gaining

 

[Ulter]

don't worry we'll get you where you need to go
lots of smart dudes on here that know diet

 

[Noah Wixx]

Once u dial in the diet it will all fall in place brother

 

[Tiger Salman Khan]

Planned Cycle: 500mg Test + Anavar

Your Information:

• Age: 25
• Height: 183cm
• Weight: 98kg
• Body Fat % (estimated): 20-25%?
• Training Experience (in years): 3-4 years on/off

Training:

• Briefly describe your current workout routine, including frequency/reps, types of exercises, and weight for each exercise.
  I follow a Back-Bi/Chest-Tri/Legs+Core split
  3 Days on 1 Day off
  
  Back-Bi
• Reverse Pec Dec - 3-4 Sets of 12
• Cable Face Pulls - 3-4 sets of 12
• Lat Pulldowns - 3-4 sets of 12
• Seated Row - 3-4 Sets of 12
• Kneeling Single Arm Lat Pulldown (Cable) - 3-4 sets of 12
• Bicep Machine (Not Preacher Maybe Inline Bicep Curl?) - 3-4 sets of 12
• Preacher Curls - 3-4 sets of 12
• Hammer Curls - 3-4 sets of 12
• 21's - 3 sets this is my burnout set
  
  Chest-Tri
• Pec Dec Flys - 3-4 sets of 12
• Cable Crossovers - 3-4 sets of 12
• Dip Machine - As much as I can do
• Dumbell Bench Press - 3-4 sets of 12
• Incline Dumbell Press - 3-4 sets of 12
• Incline Cable Fly - 3-4 sets of 12
• Cable Tricep Extensions - 3-4 sets of 12
• Overhead Dumbell Tricep Extensions - 3-4 sets of 12
• Cable Tricep Kickback - 3-4 sets of 12
• SkullCrushers - 3-4 sets of 12
  
  Shoulders + Core
• Cable Face Pull - 3-4 Sets of 12
• Cable Rear Delt Fly - 3-4 sets of 12
• Cable Lateral Raises - 3-4 sets of 12
• Dumbell Shoulder Press - 3-4 sets of 12
• Machine Lateral Raises - 3-4 sets of 12
• Seated Crunch Machine - 3-4 sets of 12
• Plank - 3 sets of however long I can hold it
• Leg Raises - 2x 2 minutes

Diet:

I'm not following a diet or meal plan as of yet but here is my breakdown of planned calories and macros

• Daily Caloric Intake: 2,000
• Macronutrient Split:
  • Protein: 192grams
  • Fats: 85
  • Carbs: 95

Supplements:

• Creatine
• Mega B Complex + Vitamind D3 (Not sure if this is what's right to put here?)
• Inc 100% Dynamic Whey Protein Powder

Blood Work:

• Recent Blood Work: No
  • Do you plan to do Pre, Mid and Post blood test during your cycle
    • Yes just not sure what I need to get?

Cycle Plan:

• Cycle Goals: Cut down Bodyfat and Gain Lean Muscle Mass?
  • Compounds Planned for Use: Test E + Anavar
• Dosage and Frequency: 500mg Test E - Not Sure on Anavar?
• Cycle Length: 12 weeks
• Post Cycle Therapy (if applicable): Not sure what I need here?

Additional Notes/Goals: DG

I've ran a 500mg test cyp cycle for 8 weeks before to see how it reacted. I didn't really know what I was doing and I didn't do any PCT. Saw decent gains by around week 4

-POST CURRENT PICTURE OF YOURSELF-
This was me about a month ago - I haven't gone to gym since so maybe factor in 1 month of flabbiness (haven't gained or lost any major weight besides water weight) View attachment 43055View attachment 43056View attachment 43057

@AuDazza Good start to the log......

 

[AuDazza]

Apologies for getting back late to this and thank you for everyone who commented. Ended up going away so didn't log diet or weights.

I'm so open to taking on anyones advice or dieting and what you would reccomend. I posted the macros I want to follow, does this seem like a good amount of calories and macros to slim down the waist line? Does anyone have any reccomendations on what to eat, I'm keen to follow it like a book and I aint a picky eater. My diet at the moment is very much eat when I'm hungry. I don't waste a lot of calories on drinks (black coffee, zero cal drinks), most of the fat would be from hearty meals and lack of movement.

Also, what cycle would you reccomend from what you can see? I was thinking Test + Anavar as mentioned but looking for a confirmation that it's a good way for me to start my journey from this point. What PCT's would I need, Liver pills etc? Open to doing any stack that's not too hectic (Tren) I just want to make sure I do it right.

Edit: I'm also not doing much cardio at all, definitely nothing raising my heart rate. What should I incorporate to get it started? Also someone mentioned I need to do more reps and sets, most of the reps I mentioned (12) are at weights where I hit failure on my first set, I tend to go 1/2 from failure for the rest of the sets and judge my weight based off how easy the 12 was. Is there a better way to do this?

 

[LevButlerov]

Apologies for getting back late to this and thank you for everyone who commented. Ended up going away so didn't log diet or weights.

I'm so open to taking on anyones advice or dieting and what you would reccomend. I posted the macros I want to follow, does this seem like a good amount of calories and macros to slim down the waist line? Does anyone have any reccomendations on what to eat, I'm keen to follow it like a book and I aint a picky eater. My diet at the moment is very much eat when I'm hungry. I don't waste a lot of calories on drinks (black coffee, zero cal drinks), most of the fat would be from hearty meals and lack of movement.

Also, what cycle would you reccomend from what you can see? I was thinking Test + Anavar as mentioned but looking for a confirmation that it's a good way for me to start my journey from this point. What PCT's would I need, Liver pills etc? Open to doing any stack that's not too hectic (Tren) I just want to make sure I do it right.

Edit: I'm also not doing much cardio at all, definitely nothing raising my heart rate. What should I incorporate to get it started? Also someone mentioned I need to do more reps and sets, most of the reps I mentioned (12) are at weights where I hit failure on my first set, I tend to go 1/2 from failure for the rest of the sets and judge my weight based off how easy the 12 was. Is there a better way to do this?

@AuDazza welcome back bro happy to have you again in the EVO family
sad to see you drop the ball here, but now you can pick it up and go forward strong

advice? hard to say really on diet training or cycles for you.
You're not logging anything, so how can we help you without knowing anything about you?

can you start updating us with the info we asked here, click this
https://www.evolutionary.org/forums/threads/my-newbie-log.99990/post-1562338

if you can start updating us what you're doing, we can start helping you bro
dont want to just guess and make up stories until we see real updates from you

 

[AuDazza]

Fair enough, I understand

I'll start logging and tracking from Today and upload it once a week.

Here's what I'm thinking for my diet for the next few weeks, I'm not sure if any changes need to be made on not.

Meal 1:
Eggs and Turkey Mince
(2 eggs, 1 cup egg whites & 250g lean turkey mince)
438 Cal
3.6g Carbs
20.6g Fat
62.6g Protein

Meal 2:
Tuna, Rice & Avo
(Springwater Tuna, Basamati Rice, Half an Avocado & 99% Fat Free Mayo
743 Cal
100.2g Carbs
17.6g Fat
39.2g Protein

Meal 3:
Chicken & Veg:
(Chicken Breast with Capsicum/Red Pepper, White Onion, Tomato)
296 Cal
7.1g Carbs
5.6g Fat
48.4g Protein

Snacks:
Protein Shake:
(1 scoop with water)
3.2g Carbs
3g Fat
25.3g Protein

Protein Bar:
(Bsc Low Carb High Protein Bar)
202 Cal
10.9g Carbs
5.3g Fat
18g Protein

Total:
1821 Calories | 194g Protein | 125g Carbs | 52g Fat

This is what I'm thinking for now, I'm a little curious how I'll go without much veg and/or Fruit. Any recommendations on how to alter this?