Approved Log My Pre-cycle Training and Diet log

[LevButlerov]

will take food and training pics and upload them in tonight’s log

Congrats on another successful fast.
Macros are much better but still off if trying to get into ketosis
30g carbs, 100g protein 140g fats
Macadamias are a great tool to help up the fats with little carbs

Good ketogenic ratios, agreed @Freki

 

[lukeobz80]

Itll take about 4 days to get into ketosis once in ketosis you can start upping the protein

im going to aim to eat only fruit for my carbs.

which fruits should i go for? any in particular? thinking a banana and something else maybe or instead of the banana should i just go for a bunch of berries

 

[Freki]

im going to aim to eat only fruit for my carbs.

which fruits should i go for? any in particular? thinking a banana and something else maybe or instead of the banana should i just go for a bunch of berries

At 30g you can't have fruit unfortunately, a bit of Avo some Macadamias and a few small portions of veg or salad and your already at 30g

 

[Freki]

It sucks but so worth the reward

 

[lukeobz80]

It sucks but so worth the reward

what veggies should i stick with then?

 

[Freki]

what veggies should i stick with then?

Cauliflower cabbage zuchini broccoli all the non starchy vegs etc. I prefer salad stuff myself lettuce cucumber tomatoes olives avo etc

 

[lukeobz80]

29/4/25
diet

photos



training

standing watson flat press

1pps x 10

2pps x 10

3pps x 10

2pps x 6 pulse reps

1pps x 10 pulse reps



incline seated watson press

37.5kg x 15

54kg x 9

54kg x 7

36.5kg x 10



incline smith bench

60kg x 10

60kg x 10



dips

+20 x 4 + 5 bodyweight

+10 x 6 + 2 bodyweight

bodyweight x 8



cuffed lateral raise

2.5kg x 20

5kg x 15

5kg x 10



fly watson machine

5kg x 20

15kg x 10

15kg x 8

5kg x 12



cardio

pic

tried to get close to the macros. will do better tomorrow.

 

[Freki]

You did great with the macros bro , well done

 

[lukeobz80]

training pics and work food only ate 2 of the 3 tuna cans tho no editing just posing room lighting

 

[LevButlerov]

29/4/25
diet

photos



training

standing watson flat press

1pps x 10

2pps x 10

3pps x 10

2pps x 6 pulse reps

1pps x 10 pulse reps



incline seated watson press

37.5kg x 15

54kg x 9

54kg x 7

36.5kg x 10



incline smith bench

60kg x 10

60kg x 10



dips

+20 x 4 + 5 bodyweight

+10 x 6 + 2 bodyweight

bodyweight x 8



cuffed lateral raise

2.5kg x 20

5kg x 15

5kg x 10



fly watson machine

5kg x 20

15kg x 10

15kg x 8

5kg x 12



cardio

pic

tried to get close to the macros. will do better tomorrow.

training pics and work food only ate 2 of the 3 tuna cans tho no editing just posing room lighting

You will not get lean with starvation calories. You should be doing keto and start with fasting, we told you about this.
If you try just 2 cans of tuna thats going to crash your metabolic rate not giving you actual results. @lukeobz80

 

[lukeobz80]

You will not get lean with starvation calories. You should be doing keto and start with fasting, we told you about this.
If you try just 2 cans of tuna thats going to crash your metabolic rate not giving you actual results. @lukeobz80

did you not look at myfitnesspal photos? i took 3 cans of tuna to work, then was advised to stick closer to 100g of protein until keto works, so i only ate 2 of the 3 cans in the photo

i still hit 1800 cals and all my other macros like everyone suggested before

i didnt just eat 2 cans of tuna??

 

[lukeobz80]

You will not get lean with starvation calories. You should be doing keto and start with fasting, we told you about this.
If you try just 2 cans of tuna thats going to crash your metabolic rate not giving you actual results. @lukeobz80

 

[LevButlerov]

did you not look at myfitnesspal photos? i took 3 cans of tuna to work, then was advised to stick closer to 100g of protein until keto works, so i only ate 2 of the 3 cans in the photo

i still hit 1800 cals and all my other macros like everyone suggested before

i didnt just eat 2 cans of tuna??

Nope they didnt load for me, now they loaded.

29/4/25
diet

photos



training

standing watson flat press

1pps x 10

2pps x 10

3pps x 10

2pps x 6 pulse reps

1pps x 10 pulse reps



incline seated watson press

37.5kg x 15

54kg x 9

54kg x 7

36.5kg x 10



incline smith bench

60kg x 10

60kg x 10



dips

+20 x 4 + 5 bodyweight

+10 x 6 + 2 bodyweight

bodyweight x 8



cuffed lateral raise

2.5kg x 20

5kg x 15

5kg x 10



fly watson machine

5kg x 20

15kg x 10

15kg x 8

5kg x 12



cardio

pic

tried to get close to the macros. will do better tomorrow.

This is perfect, I take back what I said, perfect macros for ketogenic. You'll lean out doing this. @lukeobz80

 

[stevesmi]

training pics and work food only ate 2 of the 3 tuna cans tho no editing just posing room lighting

@Luke EVO family loves your updates. you are looking like you are ready to be in a big fight!

 

[BodyMonster34]

training pics and work food only ate 2 of the 3 tuna cans tho no editing just posing room lighting

@lukeobz80 Bro, you a true champion. I like the tuna. I catch fresh tuna sometimes on the tanker.

 

[ceo]

training pics and work food only ate 2 of the 3 tuna cans tho no editing just posing room lighting

@lukeobz80 bros nice one on this. looking really good. keep up the good work!

 

[Mobster]

training pics and work food only ate 2 of the 3 tuna cans tho no editing just posing room lighting

I'd have cropped them so we can see more of you and less of the surroundings

 

[lukeobz80]

I'd have cropped them so we can see more of you and less of the surroundings

i can zoom in when i film them if you’d like. will try it out tonight when i do my ab and cardio rest day

 

[ROIDDERS]

training pics and work food only ate 2 of the 3 tuna cans tho no editing just posing room lighting

@lukeobz80 Great job on this man. Gotta give you a lot of credit. You are the man.

 

[Ulter]

training pics and work food only ate 2 of the 3 tuna cans tho no editing just posing room lighting

@lukeobz80 You are representing the EVO family proudly.

nice job downing a couple tuna cans. thats good protein