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increase your vitamins intake by 2 times and high vitamin C and D also bro
we all taken cardazol broits like a pre cardio staple for us
Nice. How do you like to take it? As stated on the bottle, or just 2-3 caps pre-workout?
Doing exactly this. We’re back to good now, going to keep vitamins all higher than normal for the week though. Also taking emergen-C for some extra Vitamin C.
Update:
Overall feeling over my weekend sickness I had. I did get in the gym yesterday just enough for a little pump and light sweat, not to overdue too much too soon. We’ll be back at it 100% yesterday. It was nice getting a little pump from several days off of illness, so we’re excited to hit chest tonight.
This morning my alarm didn’t alarm, so we woke up late and weren’t able to hit morning cardio or take progress pics, but we’ll get those pics taken tonight.
I feel like I’m not leaning out quite as much as I’d like, so I’m cutting the Cals back to 2000 and am going see how that goes.
I also went looking for Walnut butter and still have yet to find any. So I may just have to find another alternative for my fats. Avocados are a pita to keep from going bad, but I may just buy 2-3 at a time and go with that.
I did also get some fiber powder, Powdered greens with pre-biotics, and ground chia seed to add into my protein shakes. My fiber was a little low most days, so hopefully this will help fill in a few gaps.
Overall feeling over my weekend sickness I had. I did get in the gym yesterday just enough for a little pump and light sweat, not to overdue too much too soon. We’ll be back at it 100% yesterday. It was nice getting a little pump from several days off of illness, so we’re excited to hit chest tonight.
This morning my alarm didn’t alarm, so we woke up late and weren’t able to hit morning cardio or take progress pics, but we’ll get those pics taken tonight.
I feel like I’m not leaning out quite as much as I’d like, so I’m cutting the Cals back to 2000 and am going see how that goes.
I also went looking for Walnut butter and still have yet to find any. So I may just have to find another alternative for my fats. Avocados are a pita to keep from going bad, but I may just buy 2-3 at a time and go with that.
I did also get some fiber powder, Powdered greens with pre-biotics, and ground chia seed to add into my protein shakes. My fiber was a little low most days, so hopefully this will help fill in a few gaps.
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2 caps cardazol preworkout to start bro
and 1 cap intra workout
add more vitamin D as well
dont go 100% in the gym, be careful start slow maybe 50% intensity
Monday Log
- Wake up @ 7:30
My alarm didn’t alarm this morning, and we were running late, so we missed morning cardio and progress pics. I’ll have those taken and posted first thing tomorrow morning.
- 9:30am (First meal): Protein Shake and 60g Oats
- 10:20am: Barbell protein bar
- 12pm: 125g chicken, 100g white rice, ratio yogurt cup
- 2pm: Barbell protein bar and 3/4 Dave’s Bagel (Only other carbs I had)
- 2:30pm: Frog fuel (only protein I had on me) 15g Protein
* I finished about 400 Cals short today, and way short on my fats. I thought I had almonds packed for the day, but turns out I didn’t. I’ve double checked and have avacado and almonds packed for tomorrow, so we’re good there. Needless to say, today was a low cal day, but workout was also a little lighter than usual being the first full day back since the sickness.
- 6:30pm: Gym
- Chest day (First full day back since 2 day sick bug)
* Started with 15min incline treadmill
2x12/1x6-8/1x10-12: Vertical peck deck
5x20: Body weight standing calve raises
2x10-12/1x4-6 Heavy/1x12: Smith incline bench
4x12: Kettlebell side dips
3x10: Cable flys (Low to High)
3x10: Cable flys (High to Low)
4x10: Crunches
3x15: V-bar Tricep extensions
3x10: Incline push-ups (used a flat bench)
- 8:15pm: Get Home
- 9:30-10pm: Sleep
- Wake up @ 7:30
My alarm didn’t alarm this morning, and we were running late, so we missed morning cardio and progress pics. I’ll have those taken and posted first thing tomorrow morning.
- 9:30am (First meal): Protein Shake and 60g Oats
- 10:20am: Barbell protein bar
- 12pm: 125g chicken, 100g white rice, ratio yogurt cup
- 2pm: Barbell protein bar and 3/4 Dave’s Bagel (Only other carbs I had)
- 2:30pm: Frog fuel (only protein I had on me) 15g Protein
* I finished about 400 Cals short today, and way short on my fats. I thought I had almonds packed for the day, but turns out I didn’t. I’ve double checked and have avacado and almonds packed for tomorrow, so we’re good there. Needless to say, today was a low cal day, but workout was also a little lighter than usual being the first full day back since the sickness.
- 6:30pm: Gym
- Chest day (First full day back since 2 day sick bug)
* Started with 15min incline treadmill
2x12/1x6-8/1x10-12: Vertical peck deck
5x20: Body weight standing calve raises
2x10-12/1x4-6 Heavy/1x12: Smith incline bench
4x12: Kettlebell side dips
3x10: Cable flys (Low to High)
3x10: Cable flys (High to Low)
4x10: Crunches
3x15: V-bar Tricep extensions
3x10: Incline push-ups (used a flat bench)
- 8:15pm: Get Home
- 9:30-10pm: Sleep
Week 6 Progress Pics:
I took these this morning Post my 25 mins on the treadmill cardio and my morning water and ACV.
I’ve been going lower on my Cals trying to lean out a little faster. Thinking I will adjust from 2350 to 2000 daily. Thoughts on this from progress pics attached? Or would it be better to up cardio and keep Cals at 2350? Im still running a 35% Protein - 35% Carb - 30% Fat ratio.
The scale this morning read 177.4lbs and 20.4%bf. I stepped on the “old school” scale yesterday at the gym post workout, and it had me just over 186lbs. Interesting to me that I was I was almost 10lbs lighter over night. Does this seem accurate, or could my scale be “weigh” off?
I’m about half way through my cycle now. I’d like to hear input on any cal/macro adjustments, as well as any exercise change.
I took these this morning Post my 25 mins on the treadmill cardio and my morning water and ACV.
I’ve been going lower on my Cals trying to lean out a little faster. Thinking I will adjust from 2350 to 2000 daily. Thoughts on this from progress pics attached? Or would it be better to up cardio and keep Cals at 2350? Im still running a 35% Protein - 35% Carb - 30% Fat ratio.
The scale this morning read 177.4lbs and 20.4%bf. I stepped on the “old school” scale yesterday at the gym post workout, and it had me just over 186lbs. Interesting to me that I was I was almost 10lbs lighter over night. Does this seem accurate, or could my scale be “weigh”
off? I’m about half way through my cycle now. I’d like to hear input on any cal/macro adjustments, as well as any exercise change.
Attachments
@GDDY 177 is a great weight, you seem much leaner now than in the start broWeek 6 Progress Pics:
I took these this morning Post my 25 mins on the treadmill cardio and my morning water and ACV.
I’ve been going lower on my Cals trying to lean out a little faster. Thinking I will adjust from 2350 to 2000 daily. Thoughts on this from progress pics attached? Or would it be better to up cardio and keep Cals at 2350? Im still running a 35% Protein - 35% Carb - 30% Fat ratio.
The scale this morning read 177.4lbs and 20.4%bf. I stepped on the “old school” scale yesterday at the gym post workout, and it had me just over 186lbs. Interesting to me that I was I was almost 10lbs lighter over night. Does this seem accurate, or could my scale be “weigh”
I’m about half way through my cycle now. I’d like to hear input on any cal/macro adjustments, as well as any exercise change.
you look amazing BIGGEr arms and chest and LEANER HOT!this is why the EVO family is here for you to help you with results and support and guide you and clearly you're getting results
@GDDY 177 is a great weight, you seem much leaner now than in the start bro
this is why the EVO family is here for you to help you with results and support and guide you and clearly you're getting results
Thanks bro. The EVO fam has been a huge help for sure. Excited to see what happens the next several weeks once everything starts to really kick in. Strength has gone up a lot. Weight is moving much easier week to week. On the treadmill now, then hitting back. I’ll post today’s log post workout.
happy to see you share with the family bro
Fasted cardio is going to be extremely important. The more you can do the better.
So it’s not a straight forward formula, but your handicap is determined by your 20 most recent scores, and then the best 8 of those are averaged together. It also takes the course difficulty into consideration (slope/rating/distance). But for a rough guesstimate, you could say your handicap is about that many over par that you’re expected to shoot. That’s a very rough guesstimate though. And if you’re playing in a Handicap tournament, and say for example you’re a 5 handicap, then you would get an extra stroke on the 5 hardest holes. So if the 5 hardest are all par 4’s, and you get par, you really get birdie because you gained a stroke.
Right now I’m eating in a 5 hour window every day. Today I changed the time of the window to 9am - 2pm. I’m planning to do a 24 hour fast soon, which I’ve never done, and see how that goes.
The cardio I do in the morning at 3:30am is fasted since 2pm the day before. It’s typically only 30 mins or so, but it’s about all the time I have to get in before being at work by 5am.
I typically work from about 5am-3:30pm, and then don’t get home until 8-8:30pm, so that’s going to be very hard during the week. I could probably make that work on weekends though.
