Approved Log My Pre-cycle Training Diet Journal

[baileyj]

Hey legends, this is my first log
I wasn't sure how to make one and appreciate all the responses

I'm a male 25 183 cm 71/72kg, lean & under 10% body fat I think. Always been lean, used to be a wee lil thing I tell you what.
I've been traning on and off for about a decade.

Between 2022-2023/24 motorbike crash, had major back problems, discs fucked, facet joint arthropathy, bad chronic pain took me out for ages.
Wasn't much bigger before, but it's been a while pain free now and been in the gym since.

Chest, Shoulders, Tris
- Incline BB Press – 4x6–8
- Chest Press – 3x10–12
- Cable Fly – 3x12–15
- Seated DB Shoulder Press – 3x8–10
- Lateral Raises – 4x12–15
- Overhead Tricep Extension – 3x12–15
- Dips – 3xFail

---

Back, Traps, Biceps
- Deadlifts or Rack Pulls – 3x5–6
- Weighted Pull-ups – 3x6–10
- Barbell Rows – 3x8–10
- Lat Pulldown– 3x10–12
- Dumbbell Shrugs – 4x12–15
- Incline DB Curls – 3x12–15
- EZ Bar Curls – 3x10–12

---
Legs
- Barbell Squats – 4x6–8
- Leg Press – 3x12
- Lunges – 2x20
- Curls – 3x10–12
- Romanian Deadlifts – 3x8–10
- Standing Calf Raises – 4x15–20
- Seated Calf Raises – 3x12–15



- Mon: Push
- Tue: Pull
- Wed: Legs
- Thu: Push
- Fri: Pull
- Sat: Legs
- Sun: OFF

breaky is either overnight oats or some sorta egg and bacon on my way to work

Morning tea at work toasted sandwich or a pie
Lunch I meal prep
- 300g grilled chicken breast
- 250g cooked sweet potato
- 1 tbsp olive oil
- frozen veggies

shakes I been using the Anabolix supps got the gainer and the isolate. Also got some casein for before bed.

– Dinner either steak or mince or takeout...

Creatine
Fish oil
Multivitamin
NAC

I'm leaning towards something like mk677 and test
mk677 25mg a day
test 400/500 a week
Maybe test and mast or test and decca

I think I would respond well and i need as much insight as I can get
Open to everything

 

[baileyj]

 

[LevButlerov]

Hey legends, this is my first log
I wasn't sure how to make one and appreciate all the responses

I'm a male 25 183 cm 71/72kg, lean & under 10% body fat I think. Always been lean, used to be a wee lil thing I tell you what.
I've been traning on and off for about a decade.

Between 2022-2023/24 motorbike crash, had major back problems, discs fucked, facet joint arthropathy, bad chronic pain took me out for ages.
Wasn't much bigger before, but it's been a while pain free now and been in the gym since.

Chest, Shoulders, Tris
- Incline BB Press – 4x6–8
- Chest Press – 3x10–12
- Cable Fly – 3x12–15
- Seated DB Shoulder Press – 3x8–10
- Lateral Raises – 4x12–15
- Overhead Tricep Extension – 3x12–15
- Dips – 3xFail

---

Back, Traps, Biceps
- Deadlifts or Rack Pulls – 3x5–6
- Weighted Pull-ups – 3x6–10
- Barbell Rows – 3x8–10
- Lat Pulldown– 3x10–12
- Dumbbell Shrugs – 4x12–15
- Incline DB Curls – 3x12–15
- EZ Bar Curls – 3x10–12

---
Legs
- Barbell Squats – 4x6–8
- Leg Press – 3x12
- Lunges – 2x20
- Curls – 3x10–12
- Romanian Deadlifts – 3x8–10
- Standing Calf Raises – 4x15–20
- Seated Calf Raises – 3x12–15



- Mon: Push
- Tue: Pull
- Wed: Legs
- Thu: Push
- Fri: Pull
- Sat: Legs
- Sun: OFF

breaky is either overnight oats or some sorta egg and bacon on my way to work

Morning tea at work toasted sandwich or a pie
Lunch I meal prep
- 300g grilled chicken breast
- 250g cooked sweet potato
- 1 tbsp olive oil
- frozen veggies

shakes I been using the Anabolix supps got the gainer and the isolate. Also got some casein for before bed.

– Dinner either steak or mince or takeout...

Creatine
Fish oil
Multivitamin
NAC

I'm leaning towards something like mk677 and test
mk677 25mg a day
test 400/500 a week
Maybe test and mast or test and decca

I think I would respond well and i need as much insight as I can get
Open to everything

View attachment 100430

@baileyj welcome to the EVO family with big open arms now
Checked your pic, you're VERY lean and tight, this is an amazing base we can put on mass.

I'm leaning towards something like mk677 and test
mk677 25mg a day
test 400/500 a week
Maybe test and mast or test and decca

Before we talk steroids in your situation, let's get more day to day updates not generic 1 time ones.

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
Yes I see the basic share but how about day to day 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
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/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more

 

[baileyj]

Thank you legend, I'll get onto uploading some more and start making some notes about everything and my day to day
I'll be on tonight (on break at work at the moment)
Appreciate the response and I'm keen to be apart of the evo family
Cheers

 

[willipede]

You will need to eat more, can already tell you that steroids won't help if you're not eating enough.

Good start, looking super lean. Get into good eating habits, meal prepping and structured training program before starting PEDs

Consider getting a coach, there's actually a few guys on here that offer there services

 

[Pigsy]

Welcome to logging on EVO will be following

 

[Bloomy199023]

Looking lean bro. Iv been chasing that bf% for a while now..

Do you track your calories?

I havent got heaps of experience with PEDs so take this with a grain of salt as its been my personal experince in the last 6 months. My first cycle started at 500mg test. Results were good but the sides were fucked and it turned out me E2 was out of control. Took a good 8 weeks and alot of AIs to get it down. Found out I aromitise like a mother fucker and learnt the hard way.

I then went with a lower dose of 250mg and have been slowly adding different compound ect learning how by body reacts and have felt amazing and getting much better results with minimal negative sides.

So what im trying to say is id personally start at a lower does and then increase as you progress and monitor your blood work and results

 

[willipede]

I then went with a lower dose of 250mg

Yes if you are going to start, start at 250mg test e it's a great first cycle you can make heaps of gains on.

Make sure to have aromasin on hand before you start

Have a PCT planned before you start

at 4 weeks get bloods done.

250mg is over double a high natural test level.

500mg is between 4-5x a natural healthy amount of test

 

[baileyj]

Thanks for the responses legends.
I'm back from work.

so far today I've eaten

Bacon and egg roll 400cal
Ham & cheese croissant 450 cal
Coffee with milk and sugar 100cal
Shake 950 cal (digestive enzyme blend) (digezyme)
sandwich, herb and cheese bread, chicken, cheese, olives, cucumber, carrot, chipotle sauce and onion sauce (big) 1000 cal

Ive used ai to track the macros and the total so far is 163g protein, 246 gram carbs 127 gram fat
About 3000 so far, I've yet to have dinner which will be beef mince and some carbs either potato or pasta I havnt cooked it yet

havnt gone to the gym yet
I'll have some pre "mad science" and some glycoload

I also have another shake after the gym and before bed which is pure casein

Today I'm doing Legs.. Usually stick roughly to the routine and add in whatever I'm feeling
Gym is small but it's got my essentials

I'm on the tools and burn all day, all week..

I've got bloods getting taken on Friday and I'll give an update. I'll try and take some more photos of everything and keep posting

Cheers legends

 

[Mobster]

Diet needs work. Not work food but proper food.

 

[stevesmi]

View attachment 100430

@baileyj good start to this log
you look lean as hell
good job so far. let's get you more muscle tissue now on that frame

 

[ROIDDERS]

View attachment 100430

@baileyj you are looking LEAN and MEAN!
very nice start to this
let's FKING KILL IT !

 

[Ulter]

Hey legends, this is my first log
I wasn't sure how to make one and appreciate all the responses

I'm a male 25 183 cm 71/72kg, lean & under 10% body fat I think. Always been lean, used to be a wee lil thing I tell you what.
I've been traning on and off for about a decade.

Between 2022-2023/24 motorbike crash, had major back problems, discs fucked, facet joint arthropathy, bad chronic pain took me out for ages.
Wasn't much bigger before, but it's been a while pain free now and been in the gym since.

Chest, Shoulders, Tris
- Incline BB Press – 4x6–8
- Chest Press – 3x10–12
- Cable Fly – 3x12–15
- Seated DB Shoulder Press – 3x8–10
- Lateral Raises – 4x12–15
- Overhead Tricep Extension – 3x12–15
- Dips – 3xFail

---

Back, Traps, Biceps
- Deadlifts or Rack Pulls – 3x5–6
- Weighted Pull-ups – 3x6–10
- Barbell Rows – 3x8–10
- Lat Pulldown– 3x10–12
- Dumbbell Shrugs – 4x12–15
- Incline DB Curls – 3x12–15
- EZ Bar Curls – 3x10–12

---
Legs
- Barbell Squats – 4x6–8
- Leg Press – 3x12
- Lunges – 2x20
- Curls – 3x10–12
- Romanian Deadlifts – 3x8–10
- Standing Calf Raises – 4x15–20
- Seated Calf Raises – 3x12–15



- Mon: Push
- Tue: Pull
- Wed: Legs
- Thu: Push
- Fri: Pull
- Sat: Legs
- Sun: OFF

breaky is either overnight oats or some sorta egg and bacon on my way to work

Morning tea at work toasted sandwich or a pie
Lunch I meal prep
- 300g grilled chicken breast
- 250g cooked sweet potato
- 1 tbsp olive oil
- frozen veggies

shakes I been using the Anabolix supps got the gainer and the isolate. Also got some casein for before bed.

– Dinner either steak or mince or takeout...

Creatine
Fish oil
Multivitamin
NAC

I'm leaning towards something like mk677 and test
mk677 25mg a day
test 400/500 a week
Maybe test and mast or test and decca

I think I would respond well and i need as much insight as I can get
Open to everything

this is a good training split
i like the 6x a week training
just make sure you take an extra off day if you need it
@baileyj

 

[BodyMonster34]

View attachment 100430

@baileyj bro you looking skinny as hell in this pic
look good!
remind me of son who play wide Receiver. .. you fast?

 

[Noah Wixx]

Hey legends, this is my first log
I wasn't sure how to make one and appreciate all the responses

I'm a male 25 183 cm 71/72kg, lean & under 10% body fat I think. Always been lean, used to be a wee lil thing I tell you what.
I've been traning on and off for about a decade.

Between 2022-2023/24 motorbike crash, had major back problems, discs fucked, facet joint arthropathy, bad chronic pain took me out for ages.
Wasn't much bigger before, but it's been a while pain free now and been in the gym since.

Chest, Shoulders, Tris
- Incline BB Press – 4x6–8
- Chest Press – 3x10–12
- Cable Fly – 3x12–15
- Seated DB Shoulder Press – 3x8–10
- Lateral Raises – 4x12–15
- Overhead Tricep Extension – 3x12–15
- Dips – 3xFail

---

Back, Traps, Biceps
- Deadlifts or Rack Pulls – 3x5–6
- Weighted Pull-ups – 3x6–10
- Barbell Rows – 3x8–10
- Lat Pulldown– 3x10–12
- Dumbbell Shrugs – 4x12–15
- Incline DB Curls – 3x12–15
- EZ Bar Curls – 3x10–12

---
Legs
- Barbell Squats – 4x6–8
- Leg Press – 3x12
- Lunges – 2x20
- Curls – 3x10–12
- Romanian Deadlifts – 3x8–10
- Standing Calf Raises – 4x15–20
- Seated Calf Raises – 3x12–15



- Mon: Push
- Tue: Pull
- Wed: Legs
- Thu: Push
- Fri: Pull
- Sat: Legs
- Sun: OFF

breaky is either overnight oats or some sorta egg and bacon on my way to work

Morning tea at work toasted sandwich or a pie
Lunch I meal prep
- 300g grilled chicken breast
- 250g cooked sweet potato
- 1 tbsp olive oil
- frozen veggies

shakes I been using the Anabolix supps got the gainer and the isolate. Also got some casein for before bed.

– Dinner either steak or mince or takeout...

Creatine
Fish oil
Multivitamin
NAC

I'm leaning towards something like mk677 and test
mk677 25mg a day
test 400/500 a week
Maybe test and mast or test and decca

I think I would respond well and i need as much insight as I can get
Open to everything

Welcome into the community will be following the log

 

[2Thick]

Hey legends, this is my first log
I wasn't sure how to make one and appreciate all the responses

I'm a male 25 183 cm 71/72kg, lean & under 10% body fat I think. Always been lean, used to be a wee lil thing I tell you what.
I've been traning on and off for about a decade.

Between 2022-2023/24 motorbike crash, had major back problems, discs fucked, facet joint arthropathy, bad chronic pain took me out for ages.
Wasn't much bigger before, but it's been a while pain free now and been in the gym since.

Chest, Shoulders, Tris
- Incline BB Press – 4x6–8
- Chest Press – 3x10–12
- Cable Fly – 3x12–15
- Seated DB Shoulder Press – 3x8–10
- Lateral Raises – 4x12–15
- Overhead Tricep Extension – 3x12–15
- Dips – 3xFail

---

Back, Traps, Biceps
- Deadlifts or Rack Pulls – 3x5–6
- Weighted Pull-ups – 3x6–10
- Barbell Rows – 3x8–10
- Lat Pulldown– 3x10–12
- Dumbbell Shrugs – 4x12–15
- Incline DB Curls – 3x12–15
- EZ Bar Curls – 3x10–12

---
Legs
- Barbell Squats – 4x6–8
- Leg Press – 3x12
- Lunges – 2x20
- Curls – 3x10–12
- Romanian Deadlifts – 3x8–10
- Standing Calf Raises – 4x15–20
- Seated Calf Raises – 3x12–15



- Mon: Push
- Tue: Pull
- Wed: Legs
- Thu: Push
- Fri: Pull
- Sat: Legs
- Sun: OFF

breaky is either overnight oats or some sorta egg and bacon on my way to work

Morning tea at work toasted sandwich or a pie
Lunch I meal prep
- 300g grilled chicken breast
- 250g cooked sweet potato
- 1 tbsp olive oil
- frozen veggies

shakes I been using the Anabolix supps got the gainer and the isolate. Also got some casein for before bed.

– Dinner either steak or mince or takeout...

Creatine
Fish oil
Multivitamin
NAC

I'm leaning towards something like mk677 and test
mk677 25mg a day
test 400/500 a week
Maybe test and mast or test and decca

I think I would respond well and i need as much insight as I can get
Open to everything

@baileyj you are looking amazing. the grilled chicken breast and sweet potato and frozen veggies looks good
i love the supplement list too solid

 

[ceo]

View attachment 100430

@baileyj bros you got a good base IMO
from here you can put on some solid size
i got confidence in you!

 

[ballin2504]

Hey legends, this is my first log
I wasn't sure how to make one and appreciate all the responses

I'm a male 25 183 cm 71/72kg, lean & under 10% body fat I think. Always been lean, used to be a wee lil thing I tell you what.
I've been traning on and off for about a decade.

Between 2022-2023/24 motorbike crash, had major back problems, discs fucked, facet joint arthropathy, bad chronic pain took me out for ages.
Wasn't much bigger before, but it's been a while pain free now and been in the gym since.

Chest, Shoulders, Tris
- Incline BB Press – 4x6–8
- Chest Press – 3x10–12
- Cable Fly – 3x12–15
- Seated DB Shoulder Press – 3x8–10
- Lateral Raises – 4x12–15
- Overhead Tricep Extension – 3x12–15
- Dips – 3xFail

---

Back, Traps, Biceps
- Deadlifts or Rack Pulls – 3x5–6
- Weighted Pull-ups – 3x6–10
- Barbell Rows – 3x8–10
- Lat Pulldown– 3x10–12
- Dumbbell Shrugs – 4x12–15
- Incline DB Curls – 3x12–15
- EZ Bar Curls – 3x10–12

---
Legs
- Barbell Squats – 4x6–8
- Leg Press – 3x12
- Lunges – 2x20
- Curls – 3x10–12
- Romanian Deadlifts – 3x8–10
- Standing Calf Raises – 4x15–20
- Seated Calf Raises – 3x12–15



- Mon: Push
- Tue: Pull
- Wed: Legs
- Thu: Push
- Fri: Pull
- Sat: Legs
- Sun: OFF

breaky is either overnight oats or some sorta egg and bacon on my way to work

Morning tea at work toasted sandwich or a pie
Lunch I meal prep
- 300g grilled chicken breast
- 250g cooked sweet potato
- 1 tbsp olive oil
- frozen veggies

shakes I been using the Anabolix supps got the gainer and the isolate. Also got some casein for before bed.

– Dinner either steak or mince or takeout...

Creatine
Fish oil
Multivitamin
NAC

I'm leaning towards something like mk677 and test
mk677 25mg a day
test 400/500 a week
Maybe test and mast or test and decca

I think I would respond well and i need as much insight as I can get
Open to everything

@baileyj nice start to the log. I’m be following

 

[RoySimpson]

View attachment 100430

@baileyj awesome work bro and welcome to the forums! I will be following your journey!!

 

[Tiger Salman Khan]

View attachment 100430

@baileyj Welcome to Evo bro....you got an amazing physique........