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@LevButlerov somehow the reply didn't tag you. Please see above!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 thanks for your updates, EVO family is all positive on your directionExcellent 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.
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.Would a GLP-1 medication such as Tirzepatide help manage this? @s.gentz.
@SteveNJR thanks for your updates, EVO family is all positive on your direction
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.
Todays meals
Training
Cardio
30min cardio in sauna, how?
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.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.
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.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.
Nice work. Stay detailedEvening 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 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 tensionMorning 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.
Agreed. I think the slowing in digestion is not worth the blood sugar benefits, which you can get from berberine. @s.gentzA 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.
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.Agreed. I think the slowing in digestion is not worth the blood sugar benefits, which you can get from berberine. @s.gentz
Agreed. I think he needs to concentrate on fasting and recomp broFor 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.
Agree. Only reason this came up is that I was tagged/asked about igf/high stack in this thread.Agreed. I think he needs to concentrate on fasting and recomp bro
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@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
on the fasting, I'd like to see you stay with 18/6 if possible, can we do that? or OMAD?
I checked your training, it looks fine broWord, 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