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Approved Log My Rebirth Cycle Log

SteveNJR

SteveNJR

V.I.P.
EVO Logger
Evening gents. Following up from my previous post regarding the long road from Covid recovery, my current stats are as follows: 40 year old male, 6'-2", current weight 230 LBS, 21% BF, BP normal. I've been back on TRT doses of CYP since I was able to get back in the gym about 2 years ago. I'm currently on week 8 of my 12 week cycle of 500 Sustanon amd 500 Primo which keeps the estrogen at bay, Tirzepatide for hunger control, BPC/TB 500 for inflammation, NAD+ for energy, 3 IUs Beltropin ED, Tadalafil. Rookie doses, but the premise is to learn my new body and ease back into the lifestyle. Diet consists of 2100 cals, 225 protein all clean eating with some fun here and there.

Workout regimine consists of 30 mins fasted cardio in the sauna, average 400 calorie burn on M, W, and F. Strength training sessions consist of M/ chest and tri, Tu./back and biceps, skip Wed, Thurs/ shoulders and forearms., Fri/ leg blast, 5 reps of 10, 8, 8, 6 and 4.

After my 12 week cycle, the plan is to cruise for 14 weeks on 250 Sust., 200 Mast., considering adding 100 NPP, possibly 25MG Var ED or 25 Proviron ED, possibly 2IUs Genotropin or 3IUS Beltropin in the AM, possible Tesamorelin 1MG ED for night . Again, low doses however after the change in anatomy, safety and longevity are my new priorities. Goal here is to drop to 18% BF, maintain gains and possible add some lean muscle. Diet will drop to 1700 calories, up the cardio adding 2 additional sessions at 15-20 mins and higher rep workout split.

I'm not the man I was in my previous life, so Tren and the other fun supplements are out of the question. I'd love some guidance with options to achieve this goal. Any input is highly appreciated.
 
SteveNJR said:
Evening gents. Following up from my previous post regarding the long road from Covid recovery, my current stats are as follows: 40 year old male, 6'-2", current weight 230 LBS, 21% BF, BP normal. I've been back on TRT doses of CYP since I was able to get back in the gym about 2 years ago. I'm currently on week 8 of my 12 week cycle of 500 Sustanon amd 500 Primo which keeps the estrogen at bay, Tirzepatide for hunger control, BPC/TB 500 for inflammation, NAD+ for energy, 3 IUs Beltropin ED, Tadalafil. Rookie doses, but the premise is to learn my new body and ease back into the lifestyle. Diet consists of 2100 cals, 225 protein all clean eating with some fun here and there.

Workout regimine consists of 30 mins fasted cardio in the sauna, average 400 calorie burn on M, W, and F. Strength training sessions consist of M/ chest and tri, Tu./back and biceps, skip Wed, Thurs/ shoulders and forearms., Fri/ leg blast, 5 reps of 10, 8, 8, 6 and 4.

After my 12 week cycle, the plan is to cruise for 14 weeks on 250 Sust., 200 Mast., considering adding 100 NPP, possibly 25MG Var ED or 25 Proviron ED, possibly 2IUs Genotropin or 3IUS Beltropin in the AM, possible Tesamorelin 1MG ED for night . Again, low doses however after the change in anatomy, safety and longevity are my new priorities. Goal here is to drop to 18% BF, maintain gains and possible add some lean muscle. Diet will drop to 1700 calories, up the cardio adding 2 additional sessions at 15-20 mins and higher rep workout split.

I'm not the man I was in my previous life, so Tren and the other fun supplements are out of the question. I'd love some guidance with options to achieve this goal. Any input is highly appreciated.
Click to expand...
If you're looking for safety and longevity this is not the way to do it. Your not giving your body any break. Your just staying on cycle. Drop to 200-250 test(which is still high) and let your body recover. Nothing wrong with keeping the HGH at 2iu or so but the mast, NPP and orals is not needed and is just staying on cycle.
 
s.gentz said:
If you're looking for safety and longevity this is not the way to do it. Your not giving your body any break. Your just staying on cycle. Drop to 200-250 test(which is still high) and let your body recover. Nothing wrong with keeping the HGH at 2iu or so but the mast, NPP and orals is not needed and is just staying on cycle.
Click to expand...
Ok, thanks for the info man. 250 Weekly puts me at around 1300 NG/DL, and I've found that to be my sweet spot with overall well being and sex drive. Anastrozole kills my libido, which is why I prefer Mast or primo and I do love the joint relief with low dose nandrolones. Would it be crazy to keep those in at lower dose for those benefits or fully break away? Or do you have any other suggestions for these benefits?
 
s.gentz said:
No it doesn’t make sense. You are just on a continuous cycle. I get the 250 but if you need an AI then it’s not your sweet spot. I like 300 for myself but I need to take an AI.
Have you tried aromasin?
Click to expand...
Sorry, fat lingered the last reply.

Yes I have but had a negative reaction. I've even tried microdosing to keep estradiol at bay and was unsuccessful. Granted, my estradiol range is in the upper at around 60 ng/dl, and I could ride that out without the use of an AI. I don't experience nipple sensitivity, just a little emotional sometimes but that's not a deal breaker. Thoughts?
 
SteveNJR said:
Sorry, fat lingered the last reply.

Yes I have but had a negative reaction. I've even tried microdosing to keep estradiol at bay and was unsuccessful. Granted, my estradiol range is in the upper at around 60 ng/dl, and I could ride that out without the use of an AI. I don't experience nipple sensitivity, just a little emotional sometimes but that's not a deal breaker. Thoughts?
Click to expand...
If it were me I would just drop the test to 200-300 and that’s it. Your test is elevated so estrogen is gonna follow. Being above range and feeling no symptoms is fine. Obviously if it’s 200 that’s a problem.
I understand wanting to feel “on” all the time but it’s not healthy. When I come off cycle I drop down to 200-300 and stay there for 3-4 months and I make sure my bloodwork looks good. When those two factors are met I start whatever I have planned.
If you wanna run the mast or primo then lower test and keep total anabolic load under 300mg/wk.
 
s.gentz said:
If it were me I would just drop the test to 200-300 and that’s it. Your test is elevated so estrogen is gonna follow. Being above range and feeling no symptoms is fine. Obviously if it’s 200 that’s a problem.
I understand wanting to feel “on” all the time but it’s not healthy. When I come off cycle I drop down to 200-300 and stay there for 3-4 months and I make sure my bloodwork looks good. When those two factors are met I start whatever I have planned.
If you wanna run the mast or primo then lower test and keep total anabolic load under 300mg/wk.
Click to expand...
That is the information I needed to hear man, so thanks and noted. I'll drop the test down to 200 for this down time and drop the Mast/Primo completely and jump on normal TRT protocol. You're correct with the "feeling on" statement. As a man in his now 40s, and after the train wreck my body experienced, fasted cardio in the AM, calorie deficit during a long day at work, big city traffic headaches for an hour, then getting motivation to make it to the gym and completing a successful strength training session is a challenge, and I need all the additional support I can get! I don't take preworkout, but I do pregame with Beet Juice powder and 5 MG tadalifil for vaso and bloodflow. Would you have any other suggestions or additions to add to the plan? With my day to day regimen, I'm at 200 MG of caffeine in black coffee and green tea. I'd like to keep those numbers around thay range. The multivutamin and supplements game is on point. GH is at 3-4 IUs generic and now switching to morning. Input is greatly appreciated!
 
SteveNJR said:
That is the information I needed to hear man, so thanks and noted. I'll drop the test down to 200 for this down time and drop the Mast/Primo completely and jump on normal TRT protocol. You're correct with the "feeling on" statement. As a man in his now 40s, and after the train wreck my body experienced, fasted cardio in the AM, calorie deficit during a long day at work, big city traffic headaches for an hour, then getting motivation to make it to the gym and completing a successful strength training session is a challenge, and I need all the additional support I can get! I don't take preworkout, but I do pregame with Beet Juice powder and 5 MG tadalifil for vaso and bloodflow. Would you have any other suggestions or additions to add to the plan? With my day to day regimen, I'm at 200 MG of caffeine in black coffee and green tea. I'd like to keep those numbers around thay range. The multivutamin and supplements game is on point. GH is at 3-4 IUs generic and now switching to morning. Input is greatly appreciated!
Click to expand...
Just keep your diet consistent and on point. Meal prep if you don’t now. I’d rather spend an hour on The Weeknd making my meals that not have what I need.
How do your bloods look? What ancillary shops are you taking? Look at my log to see what I take daily.
 
SteveNJR said:
Evening gents. Following up from my previous post regarding the long road from Covid recovery, my current stats are as follows: 40 year old male, 6'-2", current weight 230 LBS, 21% BF, BP normal. I've been back on TRT doses of CYP since I was able to get back in the gym about 2 years ago. I'm currently on week 8 of my 12 week cycle of 500 Sustanon amd 500 Primo which keeps the estrogen at bay, Tirzepatide for hunger control, BPC/TB 500 for inflammation, NAD+ for energy, 3 IUs Beltropin ED, Tadalafil. Rookie doses, but the premise is to learn my new body and ease back into the lifestyle. Diet consists of 2100 cals, 225 protein all clean eating with some fun here and there.

Workout regimine consists of 30 mins fasted cardio in the sauna, average 400 calorie burn on M, W, and F. Strength training sessions consist of M/ chest and tri, Tu./back and biceps, skip Wed, Thurs/ shoulders and forearms., Fri/ leg blast, 5 reps of 10, 8, 8, 6 and 4.

After my 12 week cycle, the plan is to cruise for 14 weeks on 250 Sust., 200 Mast., considering adding 100 NPP, possibly 25MG Var ED or 25 Proviron ED, possibly 2IUs Genotropin or 3IUS Beltropin in the AM, possible Tesamorelin 1MG ED for night . Again, low doses however after the change in anatomy, safety and longevity are my new priorities. Goal here is to drop to 18% BF, maintain gains and possible add some lean muscle. Diet will drop to 1700 calories, up the cardio adding 2 additional sessions at 15-20 mins and higher rep workout split.

I'm not the man I was in my previous life, so Tren and the other fun supplements are out of the question. I'd love some guidance with options to achieve this goal. Any input is highly appreciated.
Click to expand...

SteveNJR said:
Ok, thanks for the info man. 250 Weekly puts me at around 1300 NG/DL, and I've found that to be my sweet spot with overall well being and sex drive. Anastrozole kills my libido, which is why I prefer Mast or primo and I do love the joint relief with low dose nandrolones. Would it be crazy to keep those in at lower dose for those benefits or fully break away? Or do you have any other suggestions for these benefits?
Click to expand...

SteveNJR said:
Sorry, fat lingered the last reply.

Yes I have but had a negative reaction. I've even tried microdosing to keep estradiol at bay and was unsuccessful. Granted, my estradiol range is in the upper at around 60 ng/dl, and I could ride that out without the use of an AI. I don't experience nipple sensitivity, just a little emotional sometimes but that's not a deal breaker. Thoughts?
Click to expand...

SteveNJR said:
That is the information I needed to hear man, so thanks and noted. I'll drop the test down to 200 for this down time and drop the Mast/Primo completely and jump on normal TRT protocol. You're correct with the "feeling on" statement. As a man in his now 40s, and after the train wreck my body experienced, fasted cardio in the AM, calorie deficit during a long day at work, big city traffic headaches for an hour, then getting motivation to make it to the gym and completing a successful strength training session is a challenge, and I need all the additional support I can get! I don't take preworkout, but I do pregame with Beet Juice powder and 5 MG tadalifil for vaso and bloodflow. Would you have any other suggestions or additions to add to the plan? With my day to day regimen, I'm at 200 MG of caffeine in black coffee and green tea. I'd like to keep those numbers around thay range. The multivutamin and supplements game is on point. GH is at 3-4 IUs generic and now switching to morning. Input is greatly appreciated!
Click to expand...
@SteveNJR welcome fully to the EVO family :D this rebirth is going to go well.

There are thoughts I have but also questions.

Cycle
Current cycle 500mgs sustanon 500mgs primobolan what brand are you using?
I would drop down but not right away.
Your best cycle now, as of today is 250gs sustanon and 200mgs primo.

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?
are you using n2guard organ liver support?

pictures
please share pictures of you face blurred
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 :)
 
JasonPriest said:
I'm glad you got this log going
sorry about the rough patch with the covid the viruses can really put us down amazing how something microscopic could be so powerful
Click to expand...
Bros, prepare to be mind blown...

Year 2020 previous life: 6'-2", 245 lbs, just finished a bulk of 550 Test, 400 Deca, 400 EQ with daily consumption of 3100-3400 calories. More than average gym go-er for my entire life and, at this stage, 405 max flat bench with 735 squat. Life was good, and then covid happened. Wife and I caught the Delta variant and the only medical explanation given was that the virus mutated between the two of us and became a stronger variant. We were both diagnosed Christmas Eve, was treated with typical protocol and sent home. Three days later, I woke up with a 78% oxygen level, three days after that my lungs completely shut down due to covid pneumonia. I was then put on the ventilator, and then sedated into a coma, and woke up 3 months later. The paralytics I was given to keep me sedated caused muscle atrophy and ate everything I had worked hard for over the last 36 years! I woke up, couldn't move, couldn't walk, couldn't breathe without oxygen and was in a state of unknown. Unknown being, this was one of the first cases of someone such as myself making it out alive under this condition. Will I ever be a man again? No data. The next year was spent under physical therapy and waking up these muscles only to find neuropathy was also a factor. Had my test levels checked and was at 280 ng/dl due to cold turkey PCP not by choice.

As soon as I was able to sit up on my own (mind you, core strength was nonexistent), I purchased a Bowflex and went to battle with these new limitations. I was out of work for almost two years. After I had enough strength built up and enough strength to lift 25 LB dumbells without embarrassing myself, I got back into the gym and began two a days, sometimes three a days. Epson salt and hot baths were my best friend due to the inflammation and unbearable pain every frekin day. It was then that I discovered NAD+ therapy, Glutathione, pharma GH, BPC-157, and was healthy enough to get on a TRT regimine and set new limits. More to come..
 
JasonPriest said:
I'm glad you got this log going
sorry about the rough patch with the covid the viruses can really put us down amazing how something microscopic could be so powerful
Click to expand...
Thanks man. I was never one to visit doctors or be sick. I lived a healthier lifestyle than most. Genetic engineering is a mofo, and this virus was designed with a purpose
 
SteveNJR said:
Bros, prepare to be mind blown...

Year 2020 previous life: 6'-2", 245 lbs, just finished a bulk of 550 Test, 400 Deca, 400 EQ with daily consumption of 3100-3400 calories. More than average gym go-er for my entire life and, at this stage, 405 max flat bench with 735 squat. Life was good, and then covid happened. Wife and I caught the Delta variant and the only medical explanation given was that the virus mutated between the two of us and became a stronger variant. We were both diagnosed Christmas Eve, was treated with typical protocol and sent home. Three days later, I woke up with a 78% oxygen level, three days after that my lungs completely shut down due to covid pneumonia. I was then put on the ventilator, and then sedated into a coma, and woke up 3 months later. The paralytics I was given to keep me sedated caused muscle atrophy and ate everything I had worked hard for over the last 36 years! I woke up, couldn't move, couldn't walk, couldn't breathe without oxygen and was in a state of unknown. Unknown being, this was one of the first cases of someone such as myself making it out alive under this condition. Will I ever be a man again? No data. The next year was spent under physical therapy and waking up these muscles only to find neuropathy was also a factor. Had my test levels checked and was at 280 ng/dl due to cold turkey PCP not by choice.

As soon as I was able to sit up on my own (mind you, core strength was nonexistent), I purchased a Bowflex and went to battle with these new limitations. I was out of work for almost two years. After I had enough strength built up and enough strength to lift 25 LB dumbells without embarrassing myself, I got back into the gym and began two a days, sometimes three a days. Epson salt and hot baths were my best friend due to the inflammation and unbearable pain every frekin day. It was then that I discovered NAD+ therapy, Glutathione, pharma GH, BPC-157, and was healthy enough to get on a TRT regimine and set new limits. More to come..
Click to expand...
can you please share pics of you with face blurred, so we can understand you better :D @SteveNJR EVO family is no judgement zone all positivity, so we will only support no judgement
 
LevButlerov said:
@SteveNJR welcome fully to the EVO family :D this rebirth is going to go well.

There are thoughts I have but also questions.

Cycle
Current cycle 500mgs sustanon 500mgs primobolan what brand are you using?
I would drop down but not right away.
Your best cycle now, as of today is 250gs sustanon and 200mgs primo.

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?
are you using n2guard organ liver support?

pictures
please share pictures of you face blurred
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 :)
Click to expand...
Let's goooo!!!

This is my first true cycle coming back, and my goal was safe, minium toxicity, and less is better mentality. Currently in week 9 of 12 for Beligas Sust @ 500 MG, Pharmaqo Primo @550, Pharma Deca @ 100 MG, pinning 3 x weekly, 3-4 IUs Beltropin nightly, HCG @ 3000 weekly (waking the warriors back up). My go-to bro has been @domestic-supply.com for years now. First class service, trustworthy products, and top notch availability!

Ancillary list includes:
50 MG Losartan daily
Biweekly Repatha injection
500 MG Metformin ER daily
5MG Tadalafil

Supplements include:
Beet root powder daily for preworkout
L Carnitine injection @ 2 grams daily
Beli Mens Multivatin (loaded with the good stuff)
500 Tudca
500 NAC
1 Cup cold pressed Beet Juice nightly
2500 x 2 Omega 3
200 COQ10
10 K IU Vitamin D
50 MG Zink
500 Magnesium GL and 5 MG Melotonian for sleep

I meal prep on Sundays with a daily caloric intake of 1900 or 2100 cals depending on the days workout regimen, 225 protein goal, 30 grams fiber thru combination of natural oatmeal, beans, fruit or sugarfree Metamucil forms. I'm currently on a weekly workout protocol consisting of:

Fasted cardio M, W, F mornings burning average of 375-425 cals.

Evening stregth training consisting:
Monday - Barbell Bench Press4 x10, 8, 8, 6
Incline Bench Press38, 8, 6
Decline Bench Press38, 8,6
Dumbbell Flys210
Dumbbell Pullover28
Tricep Extension410, 8, 8, 6
Tricep Dip3x 10
Tricep Bench Dip38
Tuesday - Back and Biceps
Deadlift5 x10, 8, 8, 6, 4
Chin Up28
One Arm Dumbbell Row38
Seated Row28
Close Grip Lat Pull Down310, 10, 8
Standing Barbell Curl38, 8, 6
Close Grip Preacher Curl38, 8, 6
Incline Dumbbell Curl212-14
Concentration Curl210

Wednesday - Rest Day

Thursday - Shoulders and Forearms
Machine Shoulder Press3 x10
Dumbbell Reverse Fly38-10
Military Press410
Dumbbell Lateral Raise210
Dumbbell Shrugs210
Upright Row210
Standing Wrist Curl410
Barbell Wrist Curl410

Friday - Legs
Squat 5 x 10, 8, 8, 6, 4
Leg Extension312
Leg Curl312
Calves
ExerciseSetsReps
Standing Calf Raise412
Seated calf Raise212

Weekend - Rest


I'll post stregth starts and finishes, weight, and BF% soon. Happy to get insight and input!
 
LevButlerov said:
can you please share pics of you with face blurred, so we can understand you better :D @SteveNJR EVO family is no judgement zone all positivity, so we will only support no judgement
Click to expand...
Stone Temple Pilots wrote a song that summarizes my mindset reading this bro, and truth be told I'm half the man I used to be. I appreciate the judgment free vote of confidence! I'll get some pics going man. It's a true testimony from then till now, however the best is yet to come!
 
SteveNJR said:
Stone Temple Pilots wrote a song that summarizes my mindset reading this bro, and truth be told I'm half the man I used to be. I appreciate the judgment free vote of confidence! I'll get some pics going man. It's a true testimony from then till now, however the best is yet to come!
Click to expand...
waiting for the updates :D @SteveNJR
 
SteveNJR said:
Let's goooo!!!

This is my first true cycle coming back, and my goal was safe, minium toxicity, and less is better mentality. Currently in week 9 of 12 for Beligas Sust @ 500 MG, Pharmaqo Primo @550, Pharma Deca @ 100 MG, pinning 3 x weekly, 3-4 IUs Beltropin nightly, HCG @ 3000 weekly (waking the warriors back up). My go-to bro has been @domestic-supply.com for years now. First class service, trustworthy products, and top notch availability!

Ancillary list includes:
50 MG Losartan daily
Biweekly Repatha injection
500 MG Metformin ER daily
5MG Tadalafil

Supplements include:
Beet root powder daily for preworkout
L Carnitine injection @ 2 grams daily
Beli Mens Multivatin (loaded with the good stuff)
500 Tudca
500 NAC
1 Cup cold pressed Beet Juice nightly
2500 x 2 Omega 3
200 COQ10
10 K IU Vitamin D
50 MG Zink
500 Magnesium GL and 5 MG Melotonian for sleep

I meal prep on Sundays with a daily caloric intake of 1900 or 2100 cals depending on the days workout regimen, 225 protein goal, 30 grams fiber thru combination of natural oatmeal, beans, fruit or sugarfree Metamucil forms. I'm currently on a weekly workout protocol consisting of:

Fasted cardio M, W, F mornings burning average of 375-425 cals.

Evening stregth training consisting:
Monday - Barbell Bench Press4 x10, 8, 8, 6
Incline Bench Press38, 8, 6
Decline Bench Press38, 8,6
Dumbbell Flys210
Dumbbell Pullover28
Tricep Extension410, 8, 8, 6
Tricep Dip3x 10
Tricep Bench Dip38
Tuesday - Back and Biceps
Deadlift5 x10, 8, 8, 6, 4
Chin Up28
One Arm Dumbbell Row38
Seated Row28
Close Grip Lat Pull Down310, 10, 8
Standing Barbell Curl38, 8, 6
Close Grip Preacher Curl38, 8, 6
Incline Dumbbell Curl212-14
Concentration Curl210

Wednesday - Rest Day

Thursday - Shoulders and Forearms
Machine Shoulder Press3 x10
Dumbbell Reverse Fly38-10
Military Press410
Dumbbell Lateral Raise210
Dumbbell Shrugs210
Upright Row210
Standing Wrist Curl410
Barbell Wrist Curl410

Friday - Legs
Squat 5 x 10, 8, 8, 6, 4
Leg Extension312
Leg Curl312
Calves
ExerciseSetsReps
Standing Calf Raise412
Seated calf Raise212

Weekend - Rest


I'll post stregth starts and finishes, weight, and BF% soon. Happy to get insight and input!
Click to expand...
The list of exercises is far too long for a strength session. I've trained with and competed against WSM competitors and NONE are doing that kind of number
 
s.gentz said:
Just keep your diet consistent and on point. Meal prep if you don’t now. I’d rather spend an hour on The Weeknd making my meals that not have what I need.
How do your bloods look? What ancillary shops are you taking? Look at my log to see what I take daily.
Click to expand...
Good logs, man. I see you've stacked IGF-LLR3 with GH. What were the benefits of this protocol if I might ask?
 
SteveNJR said:
Let's goooo!!!

This is my first true cycle coming back, and my goal was safe, minium toxicity, and less is better mentality. Currently in week 9 of 12 for Beligas Sust @ 500 MG, Pharmaqo Primo @550, Pharma Deca @ 100 MG, pinning 3 x weekly, 3-4 IUs Beltropin nightly, HCG @ 3000 weekly (waking the warriors back up). My go-to bro has been @domestic-supply.com for years now. First class service, trustworthy products, and top notch availability!

Ancillary list includes:
50 MG Losartan daily
Biweekly Repatha injection
500 MG Metformin ER daily
5MG Tadalafil

Supplements include:
Beet root powder daily for preworkout
L Carnitine injection @ 2 grams daily
Beli Mens Multivatin (loaded with the good stuff)
500 Tudca
500 NAC
1 Cup cold pressed Beet Juice nightly
2500 x 2 Omega 3
200 COQ10
10 K IU Vitamin D
50 MG Zink
500 Magnesium GL and 5 MG Melotonian for sleep

I meal prep on Sundays with a daily caloric intake of 1900 or 2100 cals depending on the days workout regimen, 225 protein goal, 30 grams fiber thru combination of natural oatmeal, beans, fruit or sugarfree Metamucil forms. I'm currently on a weekly workout protocol consisting of:

Fasted cardio M, W, F mornings burning average of 375-425 cals.

Evening stregth training consisting:
Monday - Barbell Bench Press4 x10, 8, 8, 6
Incline Bench Press38, 8, 6
Decline Bench Press38, 8,6
Dumbbell Flys210
Dumbbell Pullover28
Tricep Extension410, 8, 8, 6
Tricep Dip3x 10
Tricep Bench Dip38
Tuesday - Back and Biceps
Deadlift5 x10, 8, 8, 6, 4
Chin Up28
One Arm Dumbbell Row38
Seated Row28
Close Grip Lat Pull Down310, 10, 8
Standing Barbell Curl38, 8, 6
Close Grip Preacher Curl38, 8, 6
Incline Dumbbell Curl212-14
Concentration Curl210

Wednesday - Rest Day

Thursday - Shoulders and Forearms
Machine Shoulder Press3 x10
Dumbbell Reverse Fly38-10
Military Press410
Dumbbell Lateral Raise210
Dumbbell Shrugs210
Upright Row210
Standing Wrist Curl410
Barbell Wrist Curl410

Friday - Legs
Squat 5 x 10, 8, 8, 6, 4
Leg Extension312
Leg Curl312
Calves
ExerciseSetsReps
Standing Calf Raise412
Seated calf Raise212

Weekend - Rest


I'll post stregth starts and finishes, weight, and BF% soon. Happy to get insight and input!
Click to expand...
@SteveNJR the training seems fine to start, but the actual day you do it, share weight so we can see your range and how strong you get please.
 
SteveNJR said:
Stone Temple Pilots wrote a song that summarizes my mindset reading this bro, and truth be told I'm half the man I used to be. I appreciate the judgment free vote of confidence! I'll get some pics going man. It's a true testimony from then till now, however the best is yet to come!
Click to expand...
SteveNJR said:
I'll have to concur. I will say, lean mass has increased but strength gain is minimum and disappointing almost. I'm all ears for recommendations
Click to expand...
Hard to say your lean mass status as we havent seen your base pics, we are waiting @SteveNJR
we have many thoughts on this and will do our best to guide you :D
 

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LevButlerov said:
Hard to say your lean mass status as we havent seen your base pics, we are waiting @SteveNJR
we have many thoughts on this and will do our best to guide you :D
Click to expand...
Ask, and you shall receive brethren. I'll say it again, my body underwent a trainwreck! I lost everything, including all pride, unfortunately. Cold turkey withdrawal of PEDs caused gyno issues, and alomg with the muscle atrophy and being out of the gym for two years, i'm here now. I kept the trach hole in the pics for the nonbelievers. The pic in the wife beater was pre covid. The disaster in the hospital was the covid outcome. 😕

PS, is there an edit text option available that I'm not seeing?
 

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SteveNJR said:
Ask, and you shall receive brethren. I'll say it again, my body underwent a trainwreck! I lost everything, including all pride, unfortunately. Cold turkey withdrawal of PEDs caused gyno issues, and alomg with the muscle atrophy and being out of the gym for two years, i'm here now. I kept the trach hole in the pics for the nonbelievers. The pic in the wife beater was pre covid. The disaster in the hospital was the covid outcome. 😕

PS, is there an edit text option available that I'm not seeing?
Click to expand...
@SteveNJR you went through a huge difficulty in your life, and you are now back trying to change your life, truly admirable and respectable. Full EVO family love and support for you. :D

But you clearly have a strong muscle base there, your arms are still huge, I can tell you were big and lean before just from your frame.

Lets discuss food, cardio and training.

Food
how much fasting have you done?
and how much can you do? I mean have you done 48 hours or 24 -72 hour fasting?
please clarify

Training
how much cardio can you manage? physically how do you feel?
Training in general, are you high repping or medium? I saw your training share but its generic hard to tell

Supplements
what supps do you use?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?
are you using n2guard organ liver support? its a must

Cycles
Just to clarify, You are not on any cycle now? or pinning right now?
 
LevButlerov said:
also @SteveNJR check this out, we have EVO brothers with transformation logs.

EVO Brothers with Logs
We have other amazing EVO brothers doing body transformations, you can check their logs.
@ElDurko is doing a huge fat loss push with 72 hour fasts - https://www.evolutionary.org/forums/threads/my-transformation-log.101699/
@Dadbod1996 is working on fat loss with mainly OMAD and rolling fasting - https://www.evolutionary.org/forums...-loss-testosterone-winstrol-cycle-log.100926/
Click to expand...
@LevButlerov I'm sure you've heard this, but not all heros wear capes. You guys are pivotal to folks like us who need this type of guidance, and who dont have the privilege of a local support group. I train by myself, and I find my gym time is my sanity time and opportunity to feel and see personal accomplishment, and payoff due to my hard work. As a man, we need these types of things to keep us going in this life that is meant to break us in every possible way. Kudos, brethren. Keep up the good work!!
 
SteveNJR said:
Good logs, man. I see you've stacked IGF-LLR3 with GH. What were the benefits of this protocol if I might ask?
Click to expand...
This would be used during a muscle building phase. IGF has similar mechanisms to insulin. It helps mitigate blood sugar spikes and shuttle the nutrients from food into the muscles. It also manages the higher glucose levels that GH can cause. This would be more of an advanced product to use as things can go sideways pretty quick if your not on point with administration.
 
SteveNJR said:
@LevButlerov I'm sure you've heard this, but not all heros wear capes. You guys are pivotal to folks like us who need this type of guidance, and who dont have the privilege of a local support group. I train by myself, and I find my gym time is my sanity time and opportunity to feel and see personal accomplishment, and payoff due to my hard work. As a man, we need these types of things to keep us going in this life that is meant to break us in every possible way. Kudos, brethren. Keep up the good work!!
Click to expand...
@SteveNJR it's a pleasure hearing this from an iron brother in our EVO family :D we are always here to help you.
Positivity goes a long way to life transformation, and we are the most positive place around, or so we hope :P trying our best.

I hope to see you update us more soon. EVO FAM 4LIFE
 
s.gentz said:
This would be used during a muscle building phase. IGF has similar mechanisms to insulin. It helps mitigate blood sugar spikes and shuttle the nutrients from food into the muscles. It also manages the higher glucose levels that GH can cause. This would be more of an advanced product to use as things can go sideways pretty quick if your not on point with administration.
Click to expand...
Interesting perspective on HGH and IGF-1 use. I generally have clients go with hgh or igf, I like your approach @s.gentz but you're a pro in the game, good at managing blood sugar and controlling diet, have to take that into account. :D
 
s.gentz said:
This would be used during a muscle building phase. IGF has similar mechanisms to insulin. It helps mitigate blood sugar spikes and shuttle the nutrients from food into the muscles. It also manages the higher glucose levels that GH can cause. This would be more of an advanced product to use as things can go sideways pretty quick if your not on point with administration.
Click to expand...
LevButlerov said:
Interesting perspective on HGH and IGF-1 use. I generally have clients go with hgh or igf, I like your approach @s.gentz but you're a pro in the game, good at managing blood sugar and controlling diet, have to take that into account. :D
Click to expand...
Would a GLP-1 medication such as Tirzepatide help manage this? @s.gentz.
 
LevButlerov said:
@SteveNJR it's a pleasure hearing this from an iron brother in our EVO family :D we are always here to help you.
Positivity goes a long way to life transformation, and we are the most positive place around, or so we hope :P trying our best.

I hope to see you update us more soon. EVO FAM 4LIFE
Click to expand...
More coming! I'm loving this community!
 
SteveNJR said:
Would a GLP-1 medication such as Tirzepatide help manage this? @s.gentz.
Click to expand...
@SteveNJR for majority of guys GLP-1 peptides are not necessary, you can do fasting and get a much better blood sugar benefit without the serious downsides
whats your fasting experience lately? :D
 
Excellent question. This year, I set a new personal record with a 21 day fast. The first week was a water fast, followed by week two which was juice only fast, followed by week three which was a vegetable fast and introduction back into normal food on day 21. It was a religious motivated fast, and I did lose 14 pounds in the process. I also lost a ton of strength, workouts were nonexistent week three and I'm pretty sure I was on the brink of divorce, haha. Mentally, I overcame cravings and my tasks buds changed. My plan is to implement the 16-8 fasting regimine during my cutting phase of week 1, January 2025. From there, if I will try to transition into OMAD. I'm also planning on a 1800 calorie deficit and overall goal will be to lose 2% of body fat during the 12 week span. I'm not sure what that will look like on a scale, but I will log my starting weight. I'm currently searching for a workout routine and cardio routine to pair with the diet regimine.

Today's routine consisted of:
4:45 AM - Fasted cardio for 30 mins in sauna (394 caloric burn)
9AM - 2 cups of Oatmeal and Premeir protein shake
11:45AM - 14 ounces Salmon, 2 cups Broccoli, 1 cup Brown and Wild Rice
3:30PM - I scoop Beet Root Powder preworkout, 5 MG Tadalafil for blood flow, Dave's Killer Bread Oatmeal Bar
4:45PM - celebration of National Chest and Tricep day
6:20PM - 3 Hard Boiled Eggs

Today wasn't the healthiest day as Monday's are typically my busiest, and I like to start my week with a low calorie Monday to reset. Tomorrow, back and biceps with more carbs and calories in the plan.
 
SteveNJR said:
Excellent question. This year, I set a new personal record with a 21 day fast. The first week was a water fast, followed by week two which was juice only fast, followed by week three which was a vegetable fast and introduction back into normal food on day 21. It was a religious motivated fast, and I did lose 14 pounds in the process. I also lost a ton of strength, workouts were nonexistent week three and I'm pretty sure I was on the brink of divorce, haha. Mentally, I overcame cravings and my tasks buds changed. My plan is to implement the 16-8 fasting regimine during my cutting phase of week 1, January 2025. From there, if I will try to transition into OMAD. I'm also planning on a 1800 calorie deficit and overall goal will be to lose 2% of body fat during the 12 week span. I'm not sure what that will look like on a scale, but I will log my starting weight. I'm currently searching for a workout routine and cardio routine to pair with the diet regimine.

Today's routine consisted of:
4:45 AM - Fasted cardio for 30 mins in sauna (394 caloric burn)
9AM - 2 cups of Oatmeal and Premeir protein shake
11:45AM - 14 ounces Salmon, 2 cups Broccoli, 1 cup Brown and Wild Rice
3:30PM - I scoop Beet Root Powder preworkout, 5 MG Tadalafil for blood flow, Dave's Killer Bread Oatmeal Bar
4:45PM - celebration of National Chest and Tricep day
6:20PM - 3 Hard Boiled Eggs

Today wasn't the healthiest day as Monday's are typically my busiest, and I like to start my week with a low calorie Monday to reset. Tomorrow, back and biceps with more carbs and calories in the plan.
Click to expand...
@LevButlerov somehow the reply didn't tag you. Please see above!
 
SteveNJR said:
Excellent question. This year, I set a new personal record with a 21 day fast. The first week was a water fast, followed by week two which was juice only fast, followed by week three which was a vegetable fast and introduction back into normal food on day 21. It was a religious motivated fast, and I did lose 14 pounds in the process. I also lost a ton of strength, workouts were nonexistent week three and I'm pretty sure I was on the brink of divorce, haha. Mentally, I overcame cravings and my tasks buds changed. My plan is to implement the 16-8 fasting regimine during my cutting phase of week 1, January 2025. From there, if I will try to transition into OMAD. I'm also planning on a 1800 calorie deficit and overall goal will be to lose 2% of body fat during the 12 week span. I'm not sure what that will look like on a scale, but I will log my starting weight. I'm currently searching for a workout routine and cardio routine to pair with the diet regimine.

Today's routine consisted of:
4:45 AM - Fasted cardio for 30 mins in sauna (394 caloric burn)
9AM - 2 cups of Oatmeal and Premeir protein shake
11:45AM - 14 ounces Salmon, 2 cups Broccoli, 1 cup Brown and Wild Rice
3:30PM - I scoop Beet Root Powder preworkout, 5 MG Tadalafil for blood flow, Dave's Killer Bread Oatmeal Bar
4:45PM - celebration of National Chest and Tricep day
6:20PM - 3 Hard Boiled Eggs

Today wasn't the healthiest day as Monday's are typically my busiest, and I like to start my week with a low calorie Monday to reset. Tomorrow, back and biceps with more carbs and calories in the plan.
Click to expand...
@SteveNJR thanks for your updates, EVO family is all positive on your direction :D

Fasting
21 day fast, very impressive. You had no food no juice no coconut water the whole time?

16/8 is easier to follow and smooth, so you can make gains on the cycle and recomp, muscle and cuts basically. :D

Todays meals
Can you please do up macros on these meals?
just rough looking at it, you're lacking fats in this diet, you can go up with omega 3 fats
also I count around 70 grams of protein salmon, 20grams protein shake and maybe 25 grams eggs, thats very low protein for your size, we need to go up to 200 grams plus+ steady with healthy fats

Training
Would be good to see your full training, actual sets reps and weights so we can see how strong you got

Cardio
30min cardio in sauna, how?
 
SteveNJR said:
Would a GLP-1 medication such as Tirzepatide help manage this? @s.gentz.
Click to expand...
A GLP drug would lower blood glucose but it will also slow the digestive process and make it difficult to eat what you need to eat while growing.
You would use the GLP while dieting. When i took tirzepatide i could barely get 2 sushi rolls down before feeling stuffed.
 
LevButlerov said:
@SteveNJR thanks for your updates, EVO family is all positive on your direction :D

Fasting
21 day fast, very impressive. You had no food no juice no coconut water the whole time?

16/8 is easier to follow and smooth, so you can make gains on the cycle and recomp, muscle and cuts basically. :D

Todays meals


Training


Cardio
30min cardio in sauna, how?
Click to expand...

Morning gentlemen! @LevButlerov for thr 21 day fast, the first and second week's were no food. I had coconut water week three and upped the Celtic salt intake for electrolytes. Was it fun, absolutely not haha. It was a mental hurdle I can say was successfully overcome. The intent of this fast wasn't weight loss, but more mind over matter with a side effect of weight loss.

Macros attached from My Fitness Pal

Training as follows:
Monday -- Flat Bench Dumbell 10, 8, 8, 6 (55lb, 75lb, 85lb, 95lb)
Incline Dumbell Bench Press 8, 8, 6 (75lb)
Decline Bench Press 8,8,6 (130lb machine)
Cable Flys 2 x 12 (40lbs standing machine)
Dumbbell Pullover 2 x 8 (45lb)
Tricep Extension 10, 8, 8, 6 (80lbs standing machine)
Tricep Dip 3x 10 (weight assisted machine -30lbs) not quite on my own just yet
Tricep Skull Crusher 2 x 12 (75 lbs)

Fasted cardio was on a spinner bike in the Sauna for 30 mins @ 130 degreea. I'm keeping actual impact training to a minium, so more incline treadmill, elliptical, spinner bike, assault bike.
 
s.gentz said:
A GLP drug would lower blood glucose but it will also slow the digestive process and make it difficult to eat what you need to eat while growing.
You would use the GLP while dieting. When i took tirzepatide i could barely get 2 sushi rolls down before feeling stuffed.
Click to expand...
So, Tirzapetide could be ideal to add in my January cut Would you add any other peptides to assist in that area? I'm going on a 200MG cruise test dose for 3 months and would like to maybe add some peptides or additions which might benefit with maintaing muscle mass, and assist with leaning out.
 
SteveNJR said:
So, Tirzapetide could be ideal to add in my January cut Would you add any other peptides to assist in that area? I'm going on a 200MG cruise test dose for 3 months and would like to maybe add some peptides or additions which might benefit with maintaing muscle mass, and assist with leaning out.
Click to expand...
Test is fine. No need to complicate things. Make sure diet is on point and continue to challenge the muscles with proper training while dieting.
Also daily cardio.
 
SteveNJR said:
Evening gents. Following up from my previous post regarding the long road from Covid recovery, my current stats are as follows: 40 year old male, 6'-2", current weight 230 LBS, 21% BF, BP normal. I've been back on TRT doses of CYP since I was able to get back in the gym about 2 years ago. I'm currently on week 8 of my 12 week cycle of 500 Sustanon amd 500 Primo which keeps the estrogen at bay, Tirzepatide for hunger control, BPC/TB 500 for inflammation, NAD+ for energy, 3 IUs Beltropin ED, Tadalafil. Rookie doses, but the premise is to learn my new body and ease back into the lifestyle. Diet consists of 2100 cals, 225 protein all clean eating with some fun here and there.

Workout regimine consists of 30 mins fasted cardio in the sauna, average 400 calorie burn on M, W, and F. Strength training sessions consist of M/ chest and tri, Tu./back and biceps, skip Wed, Thurs/ shoulders and forearms., Fri/ leg blast, 5 reps of 10, 8, 8, 6 and 4.

After my 12 week cycle, the plan is to cruise for 14 weeks on 250 Sust., 200 Mast., considering adding 100 NPP, possibly 25MG Var ED or 25 Proviron ED, possibly 2IUs Genotropin or 3IUS Beltropin in the AM, possible Tesamorelin 1MG ED for night . Again, low doses however after the change in anatomy, safety and longevity are my new priorities. Goal here is to drop to 18% BF, maintain gains and possible add some lean muscle. Diet will drop to 1700 calories, up the cardio adding 2 additional sessions at 15-20 mins and higher rep workout split.

I'm not the man I was in my previous life, so Tren and the other fun supplements are out of the question. I'd love some guidance with options to achieve this goal. Any input is highly appreciated.
Click to expand...
Nice work. Stay detailed
 
SteveNJR said:
Morning gentlemen! @LevButlerov for thr 21 day fast, the first and second week's were no food. I had coconut water week three and upped the Celtic salt intake for electrolytes. Was it fun, absolutely not haha. It was a mental hurdle I can say was successfully overcome. The intent of this fast wasn't weight loss, but more mind over matter with a side effect of weight loss.

Macros attached from My Fitness Pal

Training as follows:
Monday -- Flat Bench Dumbell 10, 8, 8, 6 (55lb, 75lb, 85lb, 95lb)
Incline Dumbell Bench Press 8, 8, 6 (75lb)
Decline Bench Press 8,8,6 (130lb machine)
Cable Flys 2 x 12 (40lbs standing machine)
Dumbbell Pullover 2 x 8 (45lb)
Tricep Extension 10, 8, 8, 6 (80lbs standing machine)
Tricep Dip 3x 10 (weight assisted machine -30lbs) not quite on my own just yet
Tricep Skull Crusher 2 x 12 (75 lbs)

Fasted cardio was on a spinner bike in the Sauna for 30 mins @ 130 degreea. I'm keeping actual impact training to a minium, so more incline treadmill, elliptical, spinner bike, assault bike.
Click to expand...
@SteveNJR training is strong you should keep this volume, but your reps a bit low, you should go for 12-15 reps for maximum fat loss while you get good muscle tension

spinner bike in the sauna? impressive, you should take a pic of the EVO family :D

on the fasting, I'd like to see you stay with 18/6 if possible, can we do that? or OMAD?
 
s.gentz said:
A GLP drug would lower blood glucose but it will also slow the digestive process and make it difficult to eat what you need to eat while growing.
You would use the GLP while dieting. When i took tirzepatide i could barely get 2 sushi rolls down before feeling stuffed.
Click to expand...
Agreed. I think the slowing in digestion is not worth the blood sugar benefits, which you can get from berberine. @s.gentz
 
LevButlerov said:
Agreed. I think the slowing in digestion is not worth the blood sugar benefits, which you can get from berberine. @s.gentz
Click to expand...
For diet this would be fine but if trying to grow using IGF would be a better option but that would be an option for an advanced user.
 
LevButlerov said:
@SteveNJR training is strong you should keep this volume, but your reps a bit low, you should go for 12-15 reps for maximum fat loss while you get good muscle tension

spinner bike in the sauna? impressive, you should take a pic of the EVO family :D

on the fasting, I'd like to see you stay with 18/6 if possible, can we do that? or OMAD?
Click to expand...
Word, I'll take a picture tomorrow morning. I can focus on the 18/6, and feel I can be successful. If you get a chance, see the attached workout proposed. It's a 12 week program that I'm eyeing to start in January specifically for the fat loss plan. My caloric daily goal is showing 2,543 per day for 1.5 lbs weight loss per week. Does this sound realistic or should I tweak the workouts?? If so, how? Current weight 229LBS
 

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SteveNJR said:
Word, I'll take a picture tomorrow morning. I can focus on the 18/6, and feel I can be successful. If you get a chance, see the attached workout proposed. It's a 12 week program that I'm eyeing to start in January specifically for the fat loss plan. My caloric daily goal is showing 2,543 per day for 1.5 lbs weight loss per week. Does this sound realistic or should I tweak the workouts?? If so, how? Current weight 229LBS
Click to expand...
I checked your training, it looks fine bro ;) but we need to get weights in there as you go that will be key how strong you are or how strong you get
we should start 18/6 plan for fasting @SteveNJR start now if you can
 
very nice training sessions to start the week
and you also are hitting the cardio
 
definitely some cool stuff in this log
the fasting and the sauna stuff is really fascinating
 
fasted cardio is definitely the way to go
you burn way more fat that way
 
Npcclassicphysique champ said:
I checked your training, it looks fine bro ;) but we need to get weights in there as you go that will be key how strong you are or how strong you get
we should start 18/6 plan for fasting @SteveNJR start now if you can
Click to expand...
Awesome man. I'll start logging weights and will post updates. I'm thinking creating an Excel spreadsheet may be the best approach here. If you know of an app, let me know! Thanks bro
 
SteveNJR said:
Awesome man. I'll start logging weights and will post updates. I'm thinking creating an Excel spreadsheet may be the best approach here. If you know of an app, let me know! Thanks bro
Click to expand...
please do get us an update bro ;)
i dont use apps i'm oldschool just record in notes
 
LevButlerov said:
@SteveNJR training is strong you should keep this volume, but your reps a bit low, you should go for 12-15 reps for maximum fat loss while you get good muscle tension

spinner bike in the sauna? impressive, you should take a pic of the EVO family :D

on the fasting, I'd like to see you stay with 18/6 if possible, can we do that? or OMAD?
Click to expand...
Torched the fasted cardio this morning. Sauna was set to 130 degrees. 30 mins @ 409 calories! Happy Wednesday gents.
 

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A lot of fasting is definitely mind over matter. Especially when starting out. You really start to understand how much of your day revolves around food and thinking about food. Amazing job.
 
SteveNJR said:
Morning gentlemen! @LevButlerov for thr 21 day fast, the first and second week's were no food. I had coconut water week three and upped the Celtic salt intake for electrolytes. Was it fun, absolutely not haha. It was a mental hurdle I can say was successfully overcome. The intent of this fast wasn't weight loss, but more mind over matter with a side effect of weight loss.

Macros attached from My Fitness Pal

Training as follows:
Monday -- Flat Bench Dumbell 10, 8, 8, 6 (55lb, 75lb, 85lb, 95lb)
Incline Dumbell Bench Press 8, 8, 6 (75lb)
Decline Bench Press 8,8,6 (130lb machine)
Cable Flys 2 x 12 (40lbs standing machine)
Dumbbell Pullover 2 x 8 (45lb)
Tricep Extension 10, 8, 8, 6 (80lbs standing machine)
Tricep Dip 3x 10 (weight assisted machine -30lbs) not quite on my own just yet
Tricep Skull Crusher 2 x 12 (75 lbs)

Fasted cardio was on a spinner bike in the Sauna for 30 mins @ 130 degreea. I'm keeping actual impact training to a minium, so more incline treadmill, elliptical, spinner bike, assault bike.
Click to expand...
@SteveNJR Fasting has given me great results!
 
Eddie Haskell said:
sauna cardio is a WIN
and how is your food? meals?
Click to expand...
Appreciate all the positive feedback gents! Food and meals are pretty consistent with 2100-2300 calories at the moment dependent on the workout load. M, W, FRI morning I do fasted cardio, M, Tu, skip Wednesday, Thurs., and Friday I strength train in the evening so and I'll try to get in around 2300 calories on the two a days days specifically. Of course, yesterday was national Turkey Day so and I lowered my daily caloric intake to make up for the fluctuations this week and was able to thrash cardio this morning. My currently cycle ends in two weeks, then beginning in January my plan is to implement the 16-8 fasting regimine during my cutting phase of week 1, January 2025. From there, if I will try to transition into OMAD. I'm also planning on a 1800 calorie deficit and overall goal will be to lose 2% of body fat during the 12 week span.
 
RoySimpson said:
@SteveNJR Fasting has given me great results!
Click to expand...
I started fasting every Wednesday this year, and will sip Beef Bone Broth on days when absolutely needed. I do fine extending my fast past two days will kill my workouts. How do you handle the energy decrease and impact to workouts?? Any recommendations for energy supply besides black coffee and Green Tea?
 
SteveNJR said:
Appreciate all the positive feedback gents! Food and meals are pretty consistent with 2100-2300 calories at the moment dependent on the workout load. M, W, FRI morning I do fasted cardio, M, Tu, skip Wednesday, Thurs., and Friday I strength train in the evening so and I'll try to get in around 2300 calories on the two a days days specifically. Of course, yesterday was national Turkey Day so and I lowered my daily caloric intake to make up for the fluctuations this week and was able to thrash cardio this morning. My currently cycle ends in two weeks, then beginning in January my plan is to implement the 16-8 fasting regimine during my cutting phase of week 1, January 2025. From there, if I will try to transition into OMAD. I'm also planning on a 1800 calorie deficit and overall goal will be to lose 2% of body fat during the 12 week span.
Click to expand...
@SteveNJR good update, but when you say "consistent" its hard to understand what that is
like having mrdonalds burgers vs having steak, you follow me man? :)
why dont you try to go into 16/8 right now to test your IF skills
 
SteveNJR said:
I started fasting every Wednesday this year, and will sip Beef Bone Broth on days when absolutely needed. I do fine extending my fast past two days will kill my workouts. How do you handle the energy decrease and impact to workouts?? Any recommendations for energy supply besides black coffee and Green Tea?
Click to expand...
I suggest cardazol 2-3 caps and it will boost you like crazy, 1 bottles lasts 3 months
https://www.needtobuildmuscle.com/health-and-wellness/cardazol/
 
Eddie Haskell said:
@SteveNJR good update, but when you say "consistent" its hard to understand what that is
like having mrdonalds burgers vs having steak, you follow me man? :)
why dont you try to go into 16/8 right now to test your IF skills
Click to expand...
Oh no bro. No fast food in my world. Don't get me wrong, I am an executive in my career and the options to make bad choices exist every day with eating out, but this is also why I meal prep. My daily regimine consists of whole foods, whole proteins in the form of red meat, chicken, turkey, fish and eggs. Oatmeal, sweet potatoes, and brown rice are also staples in my life, and fibers consist of beans, greens and Metamucil. I did just order some digestive enzymes and psyllium husk and will be adding those. Aside from that, I haven't drank in more than four years and limit the processed sugars. I'll use local honey as a sweetness when needed. I'll also be logging my food beginning on the cutting phase in January, so feel free to critique when that comes around. Challenge accepted with 16/8! I'll start this Monday and will log progress!!!
 
SteveNJR said:
Oh no bro. No fast food in my world. Don't get me wrong, I am an executive in my career and the options to make bad choices exist every day with eating out, but this is also why I meal prep. My daily regimine consists of whole foods, whole proteins in the form of red meat, chicken, turkey, fish and eggs. Oatmeal, sweet potatoes, and brown rice are also staples in my life, and fibers consist of beans, greens and Metamucil. I did just order some digestive enzymes and psyllium husk and will be adding those. Aside from that, I haven't drank in more than four years and limit the processed sugars. I'll use local honey as a sweetness when needed. I'll also be logging my food beginning on the cutting phase in January, so feel free to critique when that comes around. Challenge accepted with 16/8! I'll start this Monday and will log progress!!!
Click to expand...
I would add probiotics and spore based probiotics as well, especially spore based ones, they really boost digestion @SteveNJR
 
Eddie Haskell said:
I would add probiotics and spore based probiotics as well, especially spore based ones, they really boost digestion @SteveNJR
Click to expand...
Amazing. I never even knew spore based probiotics existed, and I learned something new today. Spore based remains in the gut 3-4 weeks, whereas regular probiotics remain in the gut 3-4 days. Awesome information!!
 
SteveNJR said:
Amazing. I never even knew spore based probiotics existed, and I learned something new today. Spore based remains in the gut 3-4 weeks, whereas regular probiotics remain in the gut 3-4 days. Awesome information!!
Click to expand...
spore based ones along with regular probiotics mix well for long term gut health, we promote it in the EVO family as most of us are putting down so much food we need the extra good bacteria :) @SteveNJR
 
SteveNJR said:
Oh no bro. No fast food in my world. Don't get me wrong, I am an executive in my career and the options to make bad choices exist every day with eating out, but this is also why I meal prep. My daily regimine consists of whole foods, whole proteins in the form of red meat, chicken, turkey, fish and eggs. Oatmeal, sweet potatoes, and brown rice are also staples in my life, and fibers consist of beans, greens and Metamucil. I did just order some digestive enzymes and psyllium husk and will be adding those. Aside from that, I haven't drank in more than four years and limit the processed sugars. I'll use local honey as a sweetness when needed. I'll also be logging my food beginning on the cutting phase in January, so feel free to critique when that comes around. Challenge accepted with 16/8! I'll start this Monday and will log progress!!!
Click to expand...
@SteveNJR Real food diet always works.......
 
SteveNJR said:
Good information man. Any recommendations for effective brands?
Click to expand...
Depends what you can get your hands on, you state side right? search dr mercola spore probiotics on amazon or wherever you buy those are legit but I dont recommend any as I only use dont support lol @SteveNJR

you training today? updates for us?
 
@Npcclassicphysique champ I hear ya man! I'm Texas bro, mostly anything goes, lol. Just wrapped up evening strength training. I cooked an extra a Turkey Thursday which serves as meal prep for the next week.

4:45 AM Fasted Cardio in sauna - 33 mins, 426 calories

Work, with first meal at 11:30AM.
2.5 cups Turkey, 1 Cup sweet potatoe

3:00PM 1 cup oatmeal, 1 Premeir Protein Shake

Dinner 7PM - 12 OZ Salmon, 2 Cups Greens

Felt like crap today man, but managed to get it done. Monday's are the worst for me. The 16/8 hour was started today and it was a bit of a challenge, however sucessful. Workout attached. I did finish my last flat dumbell rep 6 x 100Lbs. Been a while since I was able to push that, and it felt amazing!!
 
SteveNJR said:
@Npcclassicphysique champ I hear ya man! I'm Texas bro, mostly anything goes, lol. Just wrapped up evening strength training. I cooked an extra a Turkey Thursday which serves as meal prep for the next week.

4:45 AM Fasted Cardio in sauna - 33 mins, 426 calories

Work, with first meal at 11:30AM.
2.5 cups Turkey, 1 Cup sweet potatoe

3:00PM 1 cup oatmeal, 1 Premeir Protein Shake

Dinner 7PM - 12 OZ Salmon, 2 Cups Greens

Felt like crap today man, but managed to get it done. Monday's are the worst for me. The 16/8 hour was started today and it was a bit of a challenge, however sucessful. Workout attached. I did finish my last flat dumbell rep 6 x 100Lbs. Been a while since I was able to push that, and it felt amazing!!
Click to expand...
Workout attached this time!
 

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SteveNJR said:
@Npcclassicphysique champ I hear ya man! I'm Texas bro, mostly anything goes, lol. Just wrapped up evening strength training. I cooked an extra a Turkey Thursday which serves as meal prep for the next week.

4:45 AM Fasted Cardio in sauna - 33 mins, 426 calories

Work, with first meal at 11:30AM.
2.5 cups Turkey, 1 Cup sweet potatoe

3:00PM 1 cup oatmeal, 1 Premeir Protein Shake

Dinner 7PM - 12 OZ Salmon, 2 Cups Greens

Felt like crap today man, but managed to get it done. Monday's are the worst for me. The 16/8 hour was started today and it was a bit of a challenge, however sucessful. Workout attached. I did finish my last flat dumbell rep 6 x 100Lbs. Been a while since I was able to push that, and it felt amazing!!
Click to expand...
meal prep turkey bro ;) you rocking @SteveNJR i did that 1 time a few years back but the turkey made me sleepy with my HGH lol :P true story

on training perfect cardio AM fasted! nice
overall clean meals but I'd have a shake post workout I dont see it
and a protein bar as snack between meals bro
 
Npcclassicphysique champ said:
meal prep turkey bro ;) you rocking @SteveNJR i did that 1 time a few years back but the turkey made me sleepy with my HGH lol :P true story

on training perfect cardio AM fasted! nice
overall clean meals but I'd have a shake post workout I dont see it
and a protein bar as snack between meals bro
Click to expand...
Thanks, and good suggestion sir! I do enjoy Protein Bars as a savory treat. It's the small tips and tricks like these that I overlook, and am grateful for the reminders!
 
SteveNJR said:
Thanks, and good suggestion sir! I do enjoy Protein Bars as a savory treat. It's the small tips and tricks like these that I overlook, and am grateful for the reminders!
Click to expand...
thats why having a log in the EVO family will help you bro @SteveNJR we support you and guide you as a big family, like 100 trainers for free ;)
 
Good morning Evo family. Just to provide a quick update and as an FYI, I feel that it is important to not only discuss the positives of supplements but also the negatives, such as the my experience this last week. I've been a long time advocate of high fiber intake in the form whole foods or powder supplements. This last week, I found myself short of time, and due to fasting I had not eaten much that day. I decided to mix Psyllium Husk powder (3 large heaping spoonfuls) with water and drank as quickly as I could. Upon performing deadlifts and hour later, I felt a pain sharper than I've ever felt in my stomach area. It literally felt like air was pumped into my stpmach and someone was pumping air into my esophagus. The pain crippled me, and actually caused me to vomit nonstop (at least 15 times plus), which then resulted in dehydration, stomach cramping and ultimately a visit to the ER. I had to have fluids delivered and mutiple blood tests to confirm I now had an intestional blockage. After six hours of being in the hospital, the blockage was broken up and passed. Moral of the story is, supplements do have their place of being beneficial, and with this supplementation one should always drink plenty of water and not take risk factors into consideration. Our bodies react differently as we age, and this was a lesson I learned the hard way and was quickly reminded. Plan adequately and stay safe brothers!!

Updates on the workout regimine coming this evening!!
 
SteveNJR said:
Good morning Evo family. Just to provide a quick update and as an FYI, I feel that it is important to not only discuss the positives of supplements but also the negatives, such as the my experience this last week. I've been a long time advocate of high fiber intake in the form whole foods or powder supplements. This last week, I found myself short of time, and due to fasting I had not eaten much that day. I decided to mix Psyllium Husk powder (3 large heaping spoonfuls) with water and drank as quickly as I could. Upon performing deadlifts and hour later, I felt a pain sharper than I've ever felt in my stomach area. It literally felt like air was pumped into my stpmach and someone was pumping air into my esophagus. The pain crippled me, and actually caused me to vomit nonstop (at least 15 times plus), which then resulted in dehydration, stomach cramping and ultimately a visit to the ER. I had to have fluids delivered and mutiple blood tests to confirm I now had an intestional blockage. After six hours of being in the hospital, the blockage was broken up and passed. Moral of the story is, supplements do have their place of being beneficial, and with this supplementation one should always drink plenty of water and not take risk factors into consideration. Our bodies react differently as we age, and this was a lesson I learned the hard way and was quickly reminded. Plan adequately and stay safe brothers!!

Updates on the workout regimine coming this evening!!
Click to expand...
Thats a serious story but I had clients also have issues with psyllium husk and all of it was related to liquids. Meaning its the lack of fluids that cause the issue. 3 tbps of psyllium needs at least 6 cups of water lol yes 6, 2 cups per tbps so you would need to drink a LOT with it.

Happy to hear you're back and sharing the strong spirit. EVo family is here for you with support :)
 
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