Approved Log My Pre-cycle Training and Diet log

[lukeobz80]

Hey guys, starting this log as a lot of you suggested on my beginner cycle help thread i posted last month. i’m posting this so i can get advice on my training/diet and for you guys to help suggest which cycle would be helpful for me as my ‘first cycle’

I’m 21 years old and have been training since i was 14-15. At the time i was a very obese kid, weighing around 100-110kg at 14, so i decided to join a gym and with a PT, i lost around 30kgs within a year.

At the end of the fat loss journey i was left with little to no muscle. i then spent a year doing calisthenics and since then have been weight lifting.

i never really took it seriously until 2023, which was when i started locking in my diet and training.


towards the end of December I finished my first proper bulk when I was using 500 mg of test and 300 mg of deco by suspicious brand called ultimate performance labs which no one on this form has heard of all they said it was really shit and since a month ago, I have been on a cut following a meal plan that a nutritionist/pro bodybuilder who owns a supplement store made for me which i now loosely follow and have adapted into my own. I will attach a log of myfitnesspal that shows what i’ve been eating everyday.

i eat the same food everyday.

some stats:
age 21
Height 185 cm
Weight roughly 100kg (will weigh myself tonight and update the thread)

since my cut I have been training 5 to 7 times a week following the meal plan and my workout routine and doing 20-30 minutes of cardio on the treadmill of her day on a 15% incline at 4.5 km/h

as i said in the start of this log,I want to hop on a test only cycle soon as I doubt the validity of the previous brand and I want to restart with proper gear to see how my body will take it and see how I will respond. The end goal is to build muscle and then lean down to about 10 to 15% body fat anywhere where my abs are visible.

my plan is to keep cutting until I’m at a decently low body fat and then hop on the cycle and lean bulk through winter.

I’m not an expert so that’s why I’m here making this log so hopefully the experts can help me and guide me.

I will attach my meal log, my last body scan and my workout plan that I follow. If anyone can give me any advice on what to change or what to do more of a less of I will greatly appreciate it.

lastly, if anyone can help with my diet; I’ve never once had visible abs and the meal plan that the nutritionist gave me has a high amount of carbs in it but I’ve seen all over social media that I should lower the carbs and have more of a higher fat intake to burn the fat as I have little to no carbs i am confused on what i should do. i’ve followed my meal plan for two cuts now and it’s leaned me down a fair bit, so my plan was to stick with it until im somewhat lean, then slowly eliminate the carbs to burn the extra fat.

I know this log is shitty made but I am rushed for time and I just want to get this out there so yous can respond. I will fine tune it once I have more time and add any additional information or photos that you guys need.


note:
with my food log, i didn’t place every meal into the right category, i just scanned most of it and put it in the snacks category to save time

 

[lukeobz80]

Here are some photos of my physique before my bulk when i was my leanest. (From early 2024 before i touched the assumed fake gear)

 

[lukeobz80]

i am pursuing this route and wanting to start this cycle as a kickstarter into a influencer career aswell as a potential start to compete eventually.

 

[stevesmi]

i am pursuing this route and wanting to start this cycle as a kickstarter into a influencer career aswell as a potential start to compete eventually.

i wish you well man. today it is influencers, 20 years ago it was artists. 30 years ago it was singers/actors. i know a lot of artists/actors/singers who wait tables for a living in their 40's and 50's. what i would recommend is get an education and build skills in your 20's. have a real job with benefits. do the influencer thing on the side and manage your time. there is no reason why you can't do college, influencer and work a full time job. when i was in college i had 2 jobs and went to school full time + had to drive 45-50minutes from my jobs to home to school 6x a week!

if it works out then great, if not then whatever. don't hancuff yourself onto just 1 thing.. have a backup plan

 

[lukeobz80]

i wish you well man. today it is influencers, 20 years ago it was artists. 30 years ago it was singers/actors. i know a lot of artists/actors/singers who wait tables for a living in their 40's and 50's. what i would recommend is get an education and build skills in your 20's. have a real job with benefits. do the influencer thing on the side and manage your time. if it works out then great, if not then whatever. don't hancuff yourself

exactly what the plan was. i’m not going balls deep into being an influencer. i’ve been working full time 6 days a week and investing my money. it’d be a part time thing until it could replace my income/id need to devote more time into it

 

[LevButlerov]

Hey guys, starting this log as a lot of you suggested on my beginner cycle help thread i posted last month. i’m posting this so i can get advice on my training/diet and for you guys to help suggest which cycle would be helpful for me as my ‘first cycle’

I’m 21 years old and have been training since i was 14-15. At the time i was a very obese kid, weighing around 100-110kg at 14, so i decided to join a gym and with a PT, i lost around 30kgs within a year.

At the end of the fat loss journey i was left with little to no muscle. i then spent a year doing calisthenics and since then have been weight lifting.

i never really took it seriously until 2023, which was when i started locking in my diet and training.


towards the end of December I finished my first proper bulk when I was using 500 mg of test and 300 mg of deco by suspicious brand called ultimate performance labs which no one on this form has heard of all they said it was really shit and since a month ago, I have been on a cut following a meal plan that a nutritionist/pro bodybuilder who owns a supplement store made for me which i now loosely follow and have adapted into my own. I will attach a log of myfitnesspal that shows what i’ve been eating everyday.

i eat the same food everyday.

some stats:
age 21
Height 185 cm
Weight roughly 100kg (will weigh myself tonight and update the thread)

since my cut I have been training 5 to 7 times a week following the meal plan and my workout routine and doing 20-30 minutes of cardio on the treadmill of her day on a 15% incline at 4.5 km/h

as i said in the start of this log,I want to hop on a test only cycle soon as I doubt the validity of the previous brand and I want to restart with proper gear to see how my body will take it and see how I will respond. The end goal is to build muscle and then lean down to about 10 to 15% body fat anywhere where my abs are visible.

my plan is to keep cutting until I’m at a decently low body fat and then hop on the cycle and lean bulk through winter.

I’m not an expert so that’s why I’m here making this log so hopefully the experts can help me and guide me.

I will attach my meal log, my last body scan and my workout plan that I follow. If anyone can give me any advice on what to change or what to do more of a less of I will greatly appreciate it.

lastly, if anyone can help with my diet; I’ve never once had visible abs and the meal plan that the nutritionist gave me has a high amount of carbs in it but I’ve seen all over social media that I should lower the carbs and have more of a higher fat intake to burn the fat as I have little to no carbs i am confused on what i should do. i’ve followed my meal plan for two cuts now and it’s leaned me down a fair bit, so my plan was to stick with it until im somewhat lean, then slowly eliminate the carbs to burn the extra fat.

I know this log is shitty made but I am rushed for time and I just want to get this out there so yous can respond. I will fine tune it once I have more time and add any additional information or photos that you guys need.


note:
with my food log, i didn’t place every meal into the right category, i just scanned most of it and put it in the snacks category to save time

Here are some photos of my physique before my bulk when i was my leanest. (From early 2024 before i touched the assumed fake gear)

i am pursuing this route and wanting to start this cycle as a kickstarter into a influencer career aswell as a potential start to compete eventually.

Welcome to the EVO family @lukeobz80 happy to see you doing this cycle prep.

Shared pics.
The training pics, can you please copy and paste training?
The diet, can you share actual food and diet?

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 (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/

thank you and share more

 

[lukeobz80]

Welcome to the EVO family @lukeobz80 happy to see you doing this cycle prep.

Shared pics.
The training pics, can you please copy and paste training?
The diet, can you share actual food and diet?

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 (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/

thank you and share more

will copy and paste tonight.

currently i don’t have any supplements so im open to suggestions.

 

[lukeobz80]

4th Feb, 2025



Diet

as per the photos

once agaain, my meals are spaced out throughout the day, i just put most of it inside of the breakfast tab to save time

Training


incline db bench 30% incline

set 1: 20kg x 10 (warmup)

set 2: 36kg x 10 (warmup 2)

set 3: 44kg x 4 (haven’t gotten back to full strength since my bulk which i use to get 46kg x8-10)

set 4: back off working set 40kg x 6



flat hammer strength plate loaded bench

set 1: 1PPS x 10 (really slowed down the movement, pausing at the bottom for tension on pecs then exploding up)

set 2: 2PPS x 7

set 3: 2PPS x 7



Dips

set 1: 8 x body weight

set 2: 7 reps x body weight

set 3: 6 reps x body weight



high to low cable flies

set 1: 5kg x 10

set 2: 10kg x 15

set 3: 12.5kg x 7

set 4 drop set: 7.5kg x 9



Cardio

20mins incline treadmill. 15% incline, 6kmp/h

calories burnt: 300

 

[Allupfromhere]

i wish you well man. today it is influencers, 20 years ago it was artists. 30 years ago it was singers/actors. i know a lot of artists/actors/singers who wait tables for a living in their 40's and 50's. what i would recommend is get an education and build skills in your 20's. have a real job with benefits. do the influencer thing on the side and manage your time. there is no reason why you can't do college, influencer and work a full time job. when i was in college i had 2 jobs and went to school full time + had to drive 45-50minutes from my jobs to home to school 6x a week!

if it works out then great, if not then whatever. don't hancuff yourself onto just 1 thing.. have a backup plan

This is sound advice!

Just start posting what you’re already eating each day brother and include all the macros too. You will get all the help you need on here to fine tune your approach to achieve your outlined goals.
Hats off to you on the weight loss as well bro you should be proud of yourself!

 

[Npcclassicphysique champ]

4th Feb, 2025



Diet

as per the photos

once agaain, my meals are spaced out throughout the day, i just put most of it inside of the breakfast tab to save time

Training


incline db bench 30% incline

set 1: 20kg x 10 (warmup)

set 2: 36kg x 10 (warmup 2)

set 3: 44kg x 4 (haven’t gotten back to full strength since my bulk which i use to get 46kg x8-10)

set 4: back off working set 40kg x 6



flat hammer strength plate loaded bench

set 1: 1PPS x 10 (really slowed down the movement, pausing at the bottom for tension on pecs then exploding up)

set 2: 2PPS x 7

set 3: 2PPS x 7



Dips

set 1: 8 x body weight

set 2: 7 reps x body weight

set 3: 6 reps x body weight



high to low cable flies

set 1: 5kg x 10

set 2: 10kg x 15

set 3: 12.5kg x 7

set 4 drop set: 7.5kg x 9



Cardio

20mins incline treadmill. 15% incline, 6kmp/h

calories burnt: 300

welcome to the EVO family! nice to have you playa

whats your goals with this diet bro?

 

[lukeobz80]

welcome to the EVO family! nice to have you playa

whats your goals with this diet bro?

goals with this cut is to just drop the bf% from my bulk and get to a nice lean area before jumping on a test only cycle which i will probably lean bulk with. i ideally just want to have abs year round or as often as possible as i’ve never had them defined before.

can anyone recommend me some ab exercises so i can build an aesthetic midsection?

 

[Npcclassicphysique champ]

goals with this cut is to just drop the bf% from my bulk and get to a nice lean area before jumping on a test only cycle which i will probably lean bulk with. i ideally just want to have abs year round or as often as possible as i’ve never had them defined before.

can anyone recommend me some ab exercises so i can build an aesthetic midsection?

@lukeobz80 if you want to drop bodyfat bro you need to cut the carbs
you should modify that diet

220 grams protein
120-150 grams of carbs
80-100 grams of fat

we need to up the cardio game too
and if you want tight abs start working the core, you doing planks?

 

[lukeobz80]

@lukeobz80 if you want to drop bodyfat bro you need to cut the carbs
you should modify that diet

220 grams protein
120-150 grams of carbs
80-100 grams of fat

we need to up the cardio game too
and if you want tight abs start working the core, you doing planks?

currently haven’t done abs in a while, what would you suggest i start doing,

if i cut the carbs, how should i structure my meals then? how much carbs before my workout and how much after

 

[lukeobz80]

@lukeobz80 if you want to drop bodyfat bro you need to cut the carbs
you should modify that diet

220 grams protein
120-150 grams of carbs
80-100 grams of fat

we need to up the cardio game too
and if you want tight abs start working the core, you doing planks?

and what could i swap my apples/bananas to for my fat?

i’m barely eating any fat atm

 

[lukeobz80]

@lukeobz80 if you want to drop bodyfat bro you need to cut the carbs
you should modify that diet

220 grams protein
120-150 grams of carbs
80-100 grams of fat

we need to up the cardio game too
and if you want tight abs start working the core, you doing planks?

and also, what would you suggest me to do to up the cardio?

should i be aiming for a calorie goal or just increase the time of cardio?

 

[Npcclassicphysique champ]

and what could i swap my apples/bananas to for my fat?

i’m barely eating any fat atm

i would start with daily updates on your log with diet and training so we can see how you are day to day so we can adjust bro
1 update doesnt tell us much

and also, what would you suggest me to do to up the cardio?

should i be aiming for a calorie goal or just increase the time of cardio?

 

[lukeobz80]

i would start with daily updates on your log with diet and training so we can see how you are day to day so we can adjust bro
1 update doesnt tell us much

will update later tonight when i’m finished my workout.

tomorrow i’ll start cutting my macros to what you suggested

150 carbs
220 protien
100 fat

 

[ceo]

Bros. Only 21 years old. You've got to try different things when it comes to your training.

 

[ROIDDERS]

Have you looked at the other logs and see how guys are eating?

There's some very good recipes and meals that people are put together.

 

[chesty]

Very smart that you want to dial in your training and your diet. That's definitely the area you can improve and get really good results with