Approved Log My Powerlifting Training Diet Log

[Wetto]

First evo log with 6 years of training under my belt.

Currently looking at using the most minimal amount of gear possible to see how my body tolerates it, and to see if it is even worth doing.
My goals are to increase all my lifts by at least 30kg in the next 10 months, whilst staying around the 80-85kg mark.

S/B/D 240/150/245, BW 81.2kg, BF 13-15%.

Current macros vary day to do depending on whether I am training or not.
Training days consist of <3,400kcal, 50% carb, 22.5% protein, 27.5% fat.
Rest days consist of >3,000kcal, 40% carb, 30% protein, 30% fat.
Regularly take vitamins and include healthy fats and whole foods whenever possible as I find it aids in both my energy levels and recovery speed.

I train 4 days per week on a loose schedule, as I work as a sub contractor in a trade which has very unpredictable hours.
I have a coach who tracks my recovery, weights, movements, accumulated load, etc.

I track my sleep using Oura, something I have been doing for many years as I've always has issues with sleep and am not interested in taking any "strong" medications.
I occasionally use Doxylamine succinate in doses under 10mg to help with my sleep disorder, which has seemed to improve over the years. I've heard MK-677 also helps with sleep.
An average night of sleep is around 8hr 48min, 8hr 22min spent asleep, from about 9:29pm-6:42am.

I was looking at "cycling" about 25mg of MK-677 p/d for about a month on it's own.
If I am able to source GW-501516 I will also use that at about 20mg p/d.
Had a brief look over articles for both, and they seem as if they offer exactly what I am looking for to begin with.

Would love to hear feedback!

Also, be weary of an account "BigJuicy98" as they got into contact with me, but after looking into their account and threads, they seem to be a scam. I could be wrong though.
If anyone knows a legit supplier, please let me know.

 

[Pigsy]

welcome to EVO, which country are you from. As then can recommend a legit Supplier to suit you.

 

[s.gentz]

First evo log with 6 years of training under my belt.

Currently looking at using the most minimal amount of gear possible to see how my body tolerates it, and to see if it is even worth doing.
My goals are to increase all my lifts by at least 30kg in the next 10 months, whilst staying around the 80-85kg mark.

S/B/D 240/150/245, BW 81.2kg, BF 13-15%.

Current macros vary day to do depending on whether I am training or not.
Training days consist of <3,400kcal, 50% carb, 22.5% protein, 27.5% fat.
Rest days consist of >3,000kcal, 40% carb, 30% protein, 30% fat.
Regularly take vitamins and include healthy fats and whole foods whenever possible as I find it aids in both my energy levels and recovery speed.

I train 4 days per week on a loose schedule, as I work as a sub contractor in a trade which has very unpredictable hours.
I have a coach who tracks my recovery, weights, movements, accumulated load, etc.

I track my sleep using Oura, something I have been doing for many years as I've always has issues with sleep and am not interested in taking any "strong" medications.
I occasionally use Doxylamine succinate in doses under 10mg to help with my sleep disorder, which has seemed to improve over the years. I've heard MK-677 also helps with sleep.
An average night of sleep is around 8hr 48min, 8hr 22min spent asleep, from about 9:29pm-6:42am.

I was looking at "cycling" about 25mg of MK-677 p/d for about a month on it's own.
If I am able to source GW-501516 I will also use that at about 20mg p/d.
Had a brief look over articles for both, and they seem as if they offer exactly what I am looking for to begin with.

Would love to hear feedback!

Also, be weary of an account "BigJuicy98" as they got into contact with me, but after looking into their account and threads, they seem to be a scam. I could be wrong though.
If anyone knows a legit supplier, please let me know.

Welcome!!
As @Pigsy mentioned, let us know what country you live in and we can recommend the appropriate supplier.

 

[Npcclassicphysique champ]

First evo log with 6 years of training under my belt.

Currently looking at using the most minimal amount of gear possible to see how my body tolerates it, and to see if it is even worth doing.
My goals are to increase all my lifts by at least 30kg in the next 10 months, whilst staying around the 80-85kg mark.

S/B/D 240/150/245, BW 81.2kg, BF 13-15%.

Current macros vary day to do depending on whether I am training or not.
Training days consist of <3,400kcal, 50% carb, 22.5% protein, 27.5% fat.
Rest days consist of >3,000kcal, 40% carb, 30% protein, 30% fat.
Regularly take vitamins and include healthy fats and whole foods whenever possible as I find it aids in both my energy levels and recovery speed.

I train 4 days per week on a loose schedule, as I work as a sub contractor in a trade which has very unpredictable hours.
I have a coach who tracks my recovery, weights, movements, accumulated load, etc.

I track my sleep using Oura, something I have been doing for many years as I've always has issues with sleep and am not interested in taking any "strong" medications.
I occasionally use Doxylamine succinate in doses under 10mg to help with my sleep disorder, which has seemed to improve over the years. I've heard MK-677 also helps with sleep.
An average night of sleep is around 8hr 48min, 8hr 22min spent asleep, from about 9:29pm-6:42am.

I was looking at "cycling" about 25mg of MK-677 p/d for about a month on it's own.
If I am able to source GW-501516 I will also use that at about 20mg p/d.
Had a brief look over articles for both, and they seem as if they offer exactly what I am looking for to begin with.

Would love to hear feedback!

Also, be weary of an account "BigJuicy98" as they got into contact with me, but after looking into their account and threads, they seem to be a scam. I could be wrong though.
If anyone knows a legit supplier, please let me know.

Welcome to the EVO family @Wetto, thank you for sharing.

Cycle
I looked back at your posts, seems like you're pretty much natural.
To start off cardarine gw would be a huge help to you IMO.

Before going into gear or sarms, lets discuss more about you and details.

Please share more day to day information with us.

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

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

pictures
please share pictures of you face blurred, an update pic so we can see your base
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/

thank you and share more

 

[Wetto]

welcome to EVO, which country are you from. As then can recommend a legit Supplier to suit you.

From Melbourne, Australia.

 

[Pigsy]

https://www.evolutionary.org/forums/threads/top-trusted-aussie-vendors-2024.101891/post-1638484

Check this thread out. Some good trusted sources here.

 

[Npcclassicphysique champ]

Diet training update from @Wetto
https://www.evolutionary.org/forums/threads/more-info-regarding-previous-log.102323/post-1656127

 

[Wetto]

First evo log with 6 years of training under my belt.

Currently looking at using the most minimal amount of gear possible to see how my body tolerates it, and to see if it is even worth doing.
My goals are to increase all my lifts by at least 30kg in the next 10 months, whilst staying around the 80-85kg mark.

S/B/D 240/150/245, BW 81.2kg, BF 13-15%.

Current macros vary day to do depending on whether I am training or not.
Training days consist of <3,400kcal, 50% carb, 22.5% protein, 27.5% fat.
Rest days consist of >3,000kcal, 40% carb, 30% protein, 30% fat.
Regularly take vitamins and include healthy fats and whole foods whenever possible as I find it aids in both my energy levels and recovery speed.

I train 4 days per week on a loose schedule, as I work as a sub contractor in a trade which has very unpredictable hours.
I have a coach who tracks my recovery, weights, movements, accumulated load, etc.

I track my sleep using Oura, something I have been doing for many years as I've always has issues with sleep and am not interested in taking any "strong" medications.
I occasionally use Doxylamine succinate in doses under 10mg to help with my sleep disorder, which has seemed to improve over the years. I've heard MK-677 also helps with sleep.
An average night of sleep is around 8hr 48min, 8hr 22min spent asleep, from about 9:29pm-6:42am.

I was looking at "cycling" about 25mg of MK-677 p/d for about a month on it's own.
If I am able to source GW-501516 I will also use that at about 20mg p/d.
Had a brief look over articles for both, and they seem as if they offer exactly what I am looking for to begin with.

Would love to hear feedback!

Also, be weary of an account "BigJuicy98" as they got into contact with me, but after looking into their account and threads, they seem to be a scam. I could be wrong though.
If anyone knows a legit supplier, please let me know.

Diet, Training, Cardio
DIET
Typical day of eating will consist of 5 meals.
1 - 350g beef mince, 3 eggs, 1/2 avo, coffee | 97P, 53F, 9C
2 - 12 weet-bix, 500ml whole milk, 1 serve muscle gainer | 73P, 25F, 204C
3 - 2 apple, 2 lcm (rice crispy), 3 serve powerade powder | 3P, 4F, 156C
4 - 1 serve protein powder, 400ml whole milk | 39P, 16F, 19C
5 - 50g mixed nuts/seeds, 75g mixed veg | 18P, 21F, 5C

Total: 230P, 119F, 401C

TRAINING
I have a coach who tracks and makes my training, programming and recovery.
The weights, reps and sets will change each day, depending on how close I am to my comp, whether its an upper, middle, or lower day (in terms of weight), etc.
Training blocks change every 4-8 weeks.
This training block consists of 6 weeks.
The movements in this block are:

Day 1 - Bench
Comp bench
Machine chest press
Single arm machine row
Rear delt flys
DB JM press

Day 2 - Squat
High bar squats
Paused deadlifts
Planks
Leg press

Day 3 - Secondary bench
Comp bench
TnG bench
Machine shoulder press
Preacher curls
Skull crushers

Day 4 - Deadlift
Deadlifts
High bar squats
Lat pull down
Quad extensions

Supplements
Swisse men's multivitamin
Swisse magnesium
Fish oil
VPA protein powders
VPA muscle gainers

Pictures
Will post soon.

 

[stevesmi]

looking forward to following this one.
should be a good one welcome!

 

[Npcclassicphysique champ]

Diet, Training, Cardio
DIET
Typical day of eating will consist of 5 meals.
1 - 350g beef mince, 3 eggs, 1/2 avo, coffee | 97P, 53F, 9C
2 - 12 weet-bix, 500ml whole milk, 1 serve muscle gainer | 73P, 25F, 204C
3 - 2 apple, 2 lcm (rice crispy), 3 serve powerade powder | 3P, 4F, 156C
4 - 1 serve protein powder, 400ml whole milk | 39P, 16F, 19C
5 - 50g mixed nuts/seeds, 75g mixed veg | 18P, 21F, 5C

Total: 230P, 119F, 401C

TRAINING
I have a coach who tracks and makes my training, programming and recovery.
The weights, reps and sets will change each day, depending on how close I am to my comp, whether its an upper, middle, or lower day (in terms of weight), etc.
Training blocks change every 4-8 weeks.
This training block consists of 6 weeks.
The movements in this block are:

Day 1 - Bench
Comp bench
Machine chest press
Single arm machine row
Rear delt flys
DB JM press

Day 2 - Squat
High bar squats
Paused deadlifts
Planks
Leg press

Day 3 - Secondary bench
Comp bench
TnG bench
Machine shoulder press
Preacher curls
Skull crushers

Day 4 - Deadlift
Deadlifts
High bar squats
Lat pull down
Quad extensions

Supplements
Swisse men's multivitamin
Swisse magnesium
Fish oil
VPA protein powders
VPA muscle gainers

Pictures
Will post soon.

@Wetto this is good training bro but please add actual sets reps and weights so we can see the situation clearly

waiting on pics thanks

 

[Wetto]

https://www.evolutionary.org/forums/threads/top-trusted-aussie-vendors-2024.101891/post-1638484

Check this thread out. Some good trusted sources here.

Thanks bro, looked through them but none of them seem to do SARM's, or more particularly MK and Cardarine unfortunately.

 

[Npcclassicphysique champ]

Thanks bro, looked through them but none of them seem to do SARM's, or more particularly MK and Cardarine unfortunately.

I think ton of guys there sell sarms or I thought so lol not really deep into the Aussie scene myself

 

[Wetto]

Diet, Training, Cardio
DIET
Typical day of eating will consist of 5 meals.
1 - 350g beef mince, 3 eggs, 1/2 avo, coffee | 97P, 53F, 9C
2 - 12 weet-bix, 500ml whole milk, 1 serve muscle gainer | 73P, 25F, 204C
3 - 2 apple, 2 lcm (rice crispy), 3 serve powerade powder | 3P, 4F, 156C
4 - 1 serve protein powder, 400ml whole milk | 39P, 16F, 19C
5 - 50g mixed nuts/seeds, 75g mixed veg | 18P, 21F, 5C

Total: 230P, 119F, 401C

TRAINING
I have a coach who tracks and makes my training, programming and recovery.
The weights, reps and sets will change each day, depending on how close I am to my comp, whether its an upper, middle, or lower day (in terms of weight), etc.
Training blocks change every 4-8 weeks.
This training block consists of 6 weeks.
The movements in this block are:

Day 1 - Bench
Comp bench
Machine chest press
Single arm machine row
Rear delt flys
DB JM press

Day 2 - Squat
High bar squats
Paused deadlifts
Planks
Leg press

Day 3 - Secondary bench
Comp bench
TnG bench
Machine shoulder press
Preacher curls
Skull crushers

Day 4 - Deadlift
Deadlifts
High bar squats
Lat pull down
Quad extensions

Supplements
Swisse men's multivitamin
Swisse magnesium
Fish oil
VPA protein powders
VPA muscle gainers

Pictures
Will post soon.

This blocks program + pics.

 

[Wetto]

I think ton of guys there sell sarms or I thought so lol not really deep into the Aussie scene myself

Yeah I can't find anyone aha and anyone that I do find seems dodgy or a scam. Would be great if someone else had a source they could point me towards

 

[Mobster]

What's the sleep disorder?

 

[Wetto]

What's the sleep disorder?

Struggle falling asleep, struggle staying asleep, elevated heart rate. May be psychological, may be physical, may be a combination of both. It's not much of an issue anymore though.

 

[Npcclassicphysique champ]

Struggle falling asleep, struggle staying asleep, elevated heart rate. May be psychological, may be physical, may be a combination of both. It's not much of an issue anymore though.

you taking daily valerian root?

 

[Npcclassicphysique champ]

This blocks program + pics.

you look great bro tight chest and arms and amazing overall build, good shoulders too

the training program, you have one in your notes you can share like text bro? hard to make that one out

 

[Wetto]

you taking daily valerian root?

I've tried it before. Tea's, sprays, herbal medicines, even melatonin, literally nothing helped. I used promethazine for a while, which obviously isn't a long term solution, so I started to use a different, less strong anti-histamine. I don't suffer from any allergies either.

 

[Wetto]

you look great bro tight chest and arms and amazing overall build, good shoulders too

the training program, you have one in your notes you can share like text bro? hard to make that one out

Thanks man I really appreciate it. Though, my physique isn't my main concern.
Unfortunately not bro. If you really need it written down I could probably copy it all down... I'd rather not tho ahaha it'll probably take about an hour.