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Wednesday Log
2:30am: Wake up. Water and ACV
8am: First Meal - 35g turkey sausage, 3 egg whites, 1 whole egg. Protein shake with 1.5 scoops protein, 2.5 egg whites, 95g of fat free vanilla yogurt
9:30am: 1 orange, 65g oats with .5 scoop protein powder
12pm: 40g beef rib meat in a spinach carb balance tortilla
1pm: Protein shake with 1.5 scoops protein, 2.5 egg whites, 95g of fat free vanilla yogurt
Didn’t get workout in today. Put a very long day in at work, and went home to prep/pack for going out of town tomorrow. Will be in the gym before leaving tomorrow though.
I did get about 10k steps in at least yesterday. So we at least had some movement.
2:30am: Wake up. Water and ACV
8am: First Meal - 35g turkey sausage, 3 egg whites, 1 whole egg. Protein shake with 1.5 scoops protein, 2.5 egg whites, 95g of fat free vanilla yogurt
9:30am: 1 orange, 65g oats with .5 scoop protein powder
12pm: 40g beef rib meat in a spinach carb balance tortilla
1pm: Protein shake with 1.5 scoops protein, 2.5 egg whites, 95g of fat free vanilla yogurt
Didn’t get workout in today. Put a very long day in at work, and went home to prep/pack for going out of town tomorrow. Will be in the gym before leaving tomorrow though.
I did get about 10k steps in at least yesterday. So we at least had some movement.
PCT Advice
Will be finishing my cycle in the next week or so. Any advice on moving forward? Should I just normal Perfect PCT, and then another cycle? Another option is mini pct and then self trt until next cycle. Thoughts on that and what that would look like dosage and time wise for both mini pct and self trt?
Will be finishing my cycle in the next week or so. Any advice on moving forward? Should I just normal Perfect PCT, and then another cycle? Another option is mini pct and then self trt until next cycle. Thoughts on that and what that would look like dosage and time wise for both mini pct and self trt?
@GDDY food is looking on point!Food pics from tasting here… a few things were missing, a salad, a couple desert pieces, etc. but all was
@GDDY man that food looks awesome. Made some nice meals.Food pics from tasting here… a few things were missing, a salad, a couple desert pieces, etc. but all was
@GDDY 930 you need to stop eating the orange, oats and protein are fine, if you need carbs add honey to it.
PCT, I would open out for 4 week mini-pct followed by self-TRT.
Like this layout, just wrote it for you.
Week 1-2
40mgs nolvadex/day
5 caps hcgenerate/day
20mgs cardarine gw/day
week 3-4
20mgs nolvadex/day
5 caps hcgenerate/day
10mgs cardarine gw/day
Week 5-onwards until next cycle
125mgs testosterone/week (about 1/2ml of 250mgs/ml test), split dose micro dose 2 shots per week
basically 1/4 ml of test 2x/week Mon/Thur
do you follow my layout?
We can cut the orange out. I can add a little honey to the oats and/or shakes easy.
Yep, that all makes sense! Very straightforward, and I like it. Thank you. That’d be Test E I’m assuming? How long would you say to run that trt until next cycle?
Thursday Log
5:30am: Wake up, Water and ACV
8am: 1 whole egg, 2 egg whites, 60g turkey sausage crumble, 50g turkey deli meat
9am: 2 scoops protein powder, 2 egg whites, 260g fat free vanilla yogurt
11:30am: Barbells protein bar, double scoop protein shake
* 12:30pm: Gym - full upper body before I go out of town for the weekend
- Started with 30 mins on incline treadmill
4x10: Vertical peck deck (160lbs/190/200/200)
3x15: Preacher Curls (56lbs/61/66)
3x10: Weighted Side dips (45lbs/50/50)
4x10/10/6/10: V-bar Tricep extension (55lbs/70/85/70)
3x10: Cable vert should raises (10lbs/7.5/7.5)
3x10: Hammer curls (35lbs/40/40)
4x15/10/8/6: Shoulder press (85lbs total/125/165/205, could only get 4 on the last set)
4x20: Body weight calve raises
3x10: Cross body cable Tricep extension (45/45/45)
3x12: Reverse cable flys (15/15/15)
I didn’t finish with any cardio today, I’m slacking, I know. Got a 4.5 hour drive ahead of me today and lost track of time until the fiancé text and asked when I was going to be done… oops
. I’ll be staying pretty active over the weekend though, should get a lot of “active rest” in.
Supposed to be having homemade chicken fajitas tonight that the fiancés parents are cooking. I currently at about 1550 cals for the day. I’m feeling good rn, but may have some chicken and veggies depending on how hungry I am. I figure if I’m going to break my fast, chicken and veggies would be a good thing to do it with.
5:30am: Wake up, Water and ACV
8am: 1 whole egg, 2 egg whites, 60g turkey sausage crumble, 50g turkey deli meat
9am: 2 scoops protein powder, 2 egg whites, 260g fat free vanilla yogurt
11:30am: Barbells protein bar, double scoop protein shake
* 12:30pm: Gym - full upper body before I go out of town for the weekend
- Started with 30 mins on incline treadmill
4x10: Vertical peck deck (160lbs/190/200/200)
3x15: Preacher Curls (56lbs/61/66)
3x10: Weighted Side dips (45lbs/50/50)
4x10/10/6/10: V-bar Tricep extension (55lbs/70/85/70)
3x10: Cable vert should raises (10lbs/7.5/7.5)
3x10: Hammer curls (35lbs/40/40)
4x15/10/8/6: Shoulder press (85lbs total/125/165/205, could only get 4 on the last set)
4x20: Body weight calve raises
3x10: Cross body cable Tricep extension (45/45/45)
3x12: Reverse cable flys (15/15/15)
I didn’t finish with any cardio today, I’m slacking, I know. Got a 4.5 hour drive ahead of me today and lost track of time until the fiancé text and asked when I was going to be done… oops
. I’ll be staying pretty active over the weekend though, should get a lot of “active rest” in.Supposed to be having homemade chicken fajitas tonight that the fiancés parents are cooking. I currently at about 1550 cals for the day. I’m feeling good rn, but may have some chicken and veggies depending on how hungry I am. I figure if I’m going to break my fast, chicken and veggies would be a good thing to do it with.
@GDDY start the change on the food and update us please.
The testosterone yes enanthate, and 8 weeks is a good cruise self-trt. This will give you full 12 weeks off cycle.
@GDDY Wake up, Water, Yoga, Meditation and ACV.....this will be an even better morning routine man.....try it out........Thursday Log
5:30am: Wake up, Water and ACV
8am: 1 whole egg, 2 egg whites, 60g turkey sausage crumble, 50g turkey deli meat
9am: 2 scoops protein powder, 2 egg whites, 260g fat free vanilla yogurt
11:30am: Barbells protein bar, double scoop protein shake
* 12:30pm: Gym - full upper body before I go out of town for the weekend
- Started with 30 mins on incline treadmill
4x10: Vertical peck deck (160lbs/190/200/200)
3x15: Preacher Curls (56lbs/61/66)
3x10: Weighted Side dips (45lbs/50/50)
4x10/10/6/10: V-bar Tricep extension (55lbs/70/85/70)
3x10: Cable vert should raises (10lbs/7.5/7.5)
3x10: Hammer curls (35lbs/40/40)
4x15/10/8/6: Shoulder press (85lbs total/125/165/205, could only get 4 on the last set)
4x20: Body weight calve raises
3x10: Cross body cable Tricep extension (45/45/45)
3x12: Reverse cable flys (15/15/15)
I didn’t finish with any cardio today, I’m slacking, I know. Got a 4.5 hour drive ahead of me today and lost track of time until the fiancé text and asked when I was going to be done… oops
Supposed to be having homemade chicken fajitas tonight that the fiancés parents are cooking. I currently at about 1550 cals for the day. I’m feeling good rn, but may have some chicken and veggies depending on how hungry I am. I figure if I’m going to break my fast, chicken and veggies would be a good thing to do it with.
I’ve heard great things about yoga and morning meditation. I’m going to read up on some routines and start implementing this in. I’ve also heard the meditation is great for golf. Looking forward to this
Weekend update.
Hope everyone had a great weekend. Got back late yesterday from traveling for the fiancé’s bridal shower. Had a good weekend. Got about 5 miles of activity in both Friday and Saturday. I didn’t do much cal counting, there was a couple small cheat meals (fried chicken sandwich, small slice of cheesecake, cookie) but also had high protein in every meal (grilled chicken breasts, 97% lean hamburger patties w/no bun, several salads, shrimp and crab legs).
Today will be my last Pin, and I’ll post log, weight, and progress pic post workout tonight. I’ll be hitting chest as my main workout.
Hope everyone had a great weekend. Got back late yesterday from traveling for the fiancé’s bridal shower. Had a good weekend. Got about 5 miles of activity in both Friday and Saturday. I didn’t do much cal counting, there was a couple small cheat meals (fried chicken sandwich, small slice of cheesecake, cookie) but also had high protein in every meal (grilled chicken breasts, 97% lean hamburger patties w/no bun, several salads, shrimp and crab legs).
Today will be my last Pin, and I’ll post log, weight, and progress pic post workout tonight. I’ll be hitting chest as my main workout.
@GDDY welcome back to the EVO family.
last pin? we need to get your pics up for the closer and you dont have cheesecake or cookies pics? LOl 
@GDDY welcome back to the EVO family.
Haha, I don’t! That’s on me. I can promise it was good though. Final pin log coming up now!
Monday Log and End of Cycle Progress Pics
Today was my last pin, and last day of this cycle. The scale has me at 187lbs with gym clothes on, so roughly 185lbs. Progress pics below. I’m pretty happy overall with the recomp. Definitely added some size, a lot of strength, and leaned out some. It may not be the wildest transformation ever, but it was a very modest cycle, and I think a lot of these gains are very sustainable. I expect to hold on to a lot of it through pct. Right now I plan to do a mini-PCT and go on TRT until next blast. Training to remain the same, but continue to focus on upping cardio and core training.
7:15am: Wake up (over slept, I was apparently exhausted from the weekend. Never even heard my alarm go off)
11am (First meal): 50g oats and half scoop protein powder
12:30pm: Double scoop protein shake
1:30pm: Protein shake
2:30pm: Chipotle steak and white rice (Pics below)
This was all I had for food today. I wanted a low cal day to reset and de-bloat after the weekend. I finished at about 1500 cals. 136g carbs, 136g protein, and 38g of fat.
*3:30pm: Gym - Chest
- Started with 40mins on incline treadmill
3x12: Vertical Peck Deck (170lbs/190/200)
4x10: Plate side dips (45lbs)
4x12/10/7/14: Incline Bench (135lbs/165/185/135)
3x10: Seated calve raises (100lbs/110/110)
4x12/8/7/10: vertical chest press (150lbs/180/200/170, could only get 8 full reps on last set)
3x15: Cable flys high to low (45lbs/45/45)
3x10: Single arm cable Tricep extension (45lbs/45/45)
3x10: Core cable twists “wood choppers” (45lbs)
3x10: Hanging leg raises
3x6: Incline with neutral grip (204lbs/224/254 for 5)
Didn’t finish with cardio at the gym, but went to my bi-weekly chiropractor appointment right after, and then went home and got a good walk/run in with the fiancé. It’s a beautiful day in DFW area and I had to get outside and enjoy it.
Thanks to everyone for all the help and support through this cycle. The Evo family is legit. Much much love.
My next post will have comparison pics from start of cycle to today for a quick and easy comparison.
Today was my last pin, and last day of this cycle. The scale has me at 187lbs with gym clothes on, so roughly 185lbs. Progress pics below. I’m pretty happy overall with the recomp. Definitely added some size, a lot of strength, and leaned out some. It may not be the wildest transformation ever, but it was a very modest cycle, and I think a lot of these gains are very sustainable. I expect to hold on to a lot of it through pct. Right now I plan to do a mini-PCT and go on TRT until next blast. Training to remain the same, but continue to focus on upping cardio and core training.
7:15am: Wake up (over slept, I was apparently exhausted from the weekend. Never even heard my alarm go off)
11am (First meal): 50g oats and half scoop protein powder
12:30pm: Double scoop protein shake
1:30pm: Protein shake
2:30pm: Chipotle steak and white rice (Pics below)
This was all I had for food today. I wanted a low cal day to reset and de-bloat after the weekend. I finished at about 1500 cals. 136g carbs, 136g protein, and 38g of fat.
*3:30pm: Gym - Chest
- Started with 40mins on incline treadmill
3x12: Vertical Peck Deck (170lbs/190/200)
4x10: Plate side dips (45lbs)
4x12/10/7/14: Incline Bench (135lbs/165/185/135)
3x10: Seated calve raises (100lbs/110/110)
4x12/8/7/10: vertical chest press (150lbs/180/200/170, could only get 8 full reps on last set)
3x15: Cable flys high to low (45lbs/45/45)
3x10: Single arm cable Tricep extension (45lbs/45/45)
3x10: Core cable twists “wood choppers” (45lbs)
3x10: Hanging leg raises
3x6: Incline with neutral grip (204lbs/224/254 for 5)
Didn’t finish with cardio at the gym, but went to my bi-weekly chiropractor appointment right after, and then went home and got a good walk/run in with the fiancé. It’s a beautiful day in DFW area and I had to get outside and enjoy it.
Thanks to everyone for all the help and support through this cycle. The Evo family is legit. Much much love.
My next post will have comparison pics from start of cycle to today for a quick and easy comparison.
Attachments
Very good progress @GDDY I noticed most size from the front and side but back is wider too, your arms look HUGE before and after. Truly a big gain for you, big EVO family support and LOVE!
Are you switching to self TRT now?
Yep, was actually going to order the test tonight, but that’s the plan. Mini-PCT, then go into trt. Essentially the same layout you gave, but I like to give about a 7-10 day period where I just run HCG, and then add in the Nolva and Card.
You should be running HCGenerate in pct, did you get it? @GDDY
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