we all await your update on this
Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
Hi,
This is a log for my weight loss transformation journey.
I am a 26 y/o male who has been obese since childhood. I want to make a big change as a result of a lot of things happening in my personal life.
I have been training this year for 5x a week alongside a Keto diet (very low carbs). I started at 275 lbs and I am currently 235lb. My height is 5 ft 9. My weight has started to plateu. I did get to 230lb but was stuck there for a while. I haven't been gym for a month due to surgery hence the 5lb gain and now I have started gym again.
I want to try a new programme that involves intermittent fasting, fasted cardio and a good balanced diet. Alongside a good cycle.
Diet
In progress. Thinking to restrict to under 2500 calories (3500 is my maintenance). Predominately chicken breast, rice and vegetables.
Provisional Training Programme
Monday: 30 minutes stepper machine (fasted, first thing in morning) and then Back
Tuesday: Chest and Triceps
Wednesday: 30 minutes stepper machine (fasted, first thing in morning) and then legs
Thursday: Shoulders and Biceps
Friday: 30 minutes stepper machine + mixed cardio (treadmill/cross-trainer etc)
Saturday: Chest and Triceps
Sunday: Rest or Cardio.
Cycle
In progress
Pictures:
This was me in the end of last year: (275lb)
View attachment 15347
This is me today 13/07/2023 (235lb)
View attachment 15346
I apologise in advance if I haven't completed this as well as I should. I am new to logging everything in and I do like it as it adds a element of accountability. Let me know if I need to include anything else.
that is a smart choice. tren will only get in your way. and ANY results you get on it, you will get a boomerang effect when you come off and gain everything back and more. seen it a million times
you need to get a log going and focus on JUST your diet and training. remember your ancestors were all LEAN, unless they were kings/queens/nobels etc. all our ancestors had to work their asses off for a meal, now people just use an app or drive to the supermarket.. they even use a scooter to go around the supermarket to get groceries, heaven forbid they do any walking at all!! . your body keeps storing fat because it is trained to do that. now you must train it to BURN FAT instead
your caloric intake should be around 2200 with 16 hour fasts
log respect but 3500 not your maintenance , more like 2600 bro
Great job on your weight loss so far!!
Take it or leave it but my advice would be to not even think about doing cycles at this point and get consistent with training and diet. Your not going to do yourself any good by adding in gear at this point.
As others have said, post a log of your training and diet. Lets see how we can help you achieve your goals.
you have to stick with a consistent plan
bros we need more training diet info from u
gotta know what you eating man
to transform we need to see your diet and work on it
we all await your update on this
Good job posting this LOG journal, very strong of you to start off this way. Thank you.
a few things, first your diet, can you post what you're actually eating? meals food when you eat it etc
and your maintenance is NOT 3500, you need to be eating around 2400 with your bodyfat level
on the training, good over training layout but we need to see sets and reps and how you are training, exercises and weights actual detail
now the cardio, i would up the cardio to 60minutes fasted in the morning but this will be related to the DIET question too when and what you'll eat
on the cycle front, I dont think you need steroids unless you have low testosterone and in that case TRT, you have blood work testosterone levels done?
Thanks Steve, I'l leave tren to when I reach a healthy bodyfat. Yes I think the responses on this forum are making me realise the importance of a log of diet and training which I have never done. I'm starting to understand how all these great results are achieved.
Oh ok, understood. I'l aim to be around 2200.
Ok for nutrition, I'm going to be honest, nutrition is the hardest thing for me personally purely because my appetite is a lot and that coupled with bad food is is a big reason why I have always had so much fat. A big reason why my current weight loss was working was because I was eating lots of meat albeit less carbs which satisifed my appetite and at the same time helped me burn the fat as I was having virtually no sugars. But I can't do that anymore as it reached a plateued and secondly it caused a lot of issues in my lower digestive tract due to lack of fiber and that diet is not sustainable long term. This is why i am going to have a more balanced approach from now.
I made these boxes last night of Chicken breast (cooked with oil and marinade), white rice and veggies. Rough estimate is that it's around 500-600 calories per box. I will be eating three of these a day. I also had coffee in the morning, and a 100 calorie protein yoghurt. That should be put me around 2000 calories.
View attachment 15356
I do drink a lot of pepsi max, which is a big addiction for me but I am reading different things about it online. Some sources that even though its zero sugar, the sweeteners could cause insulin resistance etc. If anyone can guide me on this.
Much appreciated and I'l make a note of everything I do in my gym session tomorrow and post it.
Yh, on the cycle front, the only reason I wanted to do something was because literally every insane body transformation I saw on instagram involved some form of cycle. Whether that was Ostarine, Cardarine, Test, Tren etc. But when I posted on here and seeing the responses, I realised some of those compounds are a big risk and not worth it right now with the amount of fat I am carrying.
I did do a free testosterone blood test at the start of the year as one of my friends told me to get it checked as I had some symptoms of low test. It came back as 12.68 nmol/L and the reference I am told is 8.64-29nmol/L for the 20-65 age group. At the time as a result I did do my first and only cycle which was just test (sustanon 250 twice a week) and I felt amazing, but at the time I didn't know the difference between TRT and a full on test cycle (still don't fully lol) and realised I should have done TRT and not the test blast cycle I did. I am not sure if I should start TRT now.
Also to show an example of a body transformation I saw on instagram, this dude came up on my feed with this transformation:
View attachment 15357
He said he used TRT, rad 140, myk11, Ost and winny to achieve it. This is initially why I really wanted to do cycle.
Understood, I'l track my calories properly. I did use to use myfitness pal and found it straightforward so I will go back to it. I have about three boxes of my meal prep left, so tomorrow they will finish. So I will track my macros from sunday so I can add everything that I used to marinade the chicken, weigh the rice etc.
I just looked at your logs, I love them brother, you have some amazing progress and commitment to updating them. I will try to do that too.
I've highlighted a few points:
You can't work on rough estimates, you need to know exactly what you are putting in vs. going out.
Again "around 2000cal" Around is going to keep you constantly guessing and set you up for disappointment/failure.
Don't worry about the pepsi max. You gotta give yourself soemthing. I drink 2 diet dr peppers per day. If you think it's messing with insulin uptake get some bloodwork done to see.
Don't listen to anything on instagram. 99% of the people on there are fake and not helping people who actually are looking for help. I got rid of social media about 10 years ago and couldn't be happier.
The only way to know if TRT is the right option is to get bloodwork to see if you actually need it. At high bodyfat levels test will cause you more harm than good.
Take a look at my logs. I try to get this done every training day or if i'm dieting every day. Links below are my current log which is a bulk log so a little looser but the second one is my contest prep log. Try to model your log after this with accurate daily updates. It's nice to have the others on here commenting and helping along the way. Lot of experience on this forum.
How are you tracking? Do you use an app? I've been using myfitnesspal.com for 8-9 years now. It's as big help.
S,Gentz Bulk Log-https://www.evolutionary.org/forums/anabolic-steroids-peds/s-gentz-2023-2024-bulk-log-89292.html
S.gentz Contest prep log-https://www.evolutionary.org/forums/anabolic-steroids-peds/s-gentz-contest-prep-log-87619.html
Appreciate all the love guys! Love this community!!
Saturday 15th July
Fasted weigh in: 230.8 lbs
Fast duration: 9:30pm Friday to Saturday 4pm (18hr 30 min fast)
Gym:
I woke up and had to do some work and then went to the gym at 3pm whilst fasting.. did 30 minutes of the stair-master machine.. (1436 stairs/90 floors) at a medium/slow pace but my heart rate was 160-170 consistently as my stamina is very bad. I took a 3 minute break in the middle otherwise was consistent. It said 217 calories consumed on the machine but my clothes were fully drenched in sweat and I was sweating buckets. This was my first fasted gym work out so I was exhausted, I had planned to do some weight training after but I just went home.
Nutrition:
3 chicken/veg/rice box (500 x 3 = 1500 calories)
Tortilla wrap with kebab (600 calories)
1 protein yoghurt (82 calories)
= 2182 calories
Sunday 16th July
Fasted weigh in: 230.0 lb
Fast duration: 8:30pm Sat to Sun 5pm (20hr 30 min fast)
Gym:
Today I thought I would try doing the weights at the start of the session and try doing the cardio in the end. I haven't trained gym properly for a month so I wanted to take it lightly to get back into it, so I did light weights until I acclimatise again.
I trained back and only did these 3 exercises:
Wide grip Lat pull-down
25kg x 12 reps
45kg x 12 reps
45kg x 12 reps
59kg x 12 reps
Rear Delt Machine
25kg x 12 reps
25kg x 12 reps
32kg x 12 reps
39kg x 12 reps
Bent over barbell row
20kg x 10 reps
30kg x 10 reps
40kg x 8 reps
50kg x 8 reps
Then I proceeded to the stair-master machine(my cardio weapon of choice). I managed to do 15 minutes but I really really struggled. I wanted to do 30 minutes but I just found it very hard to even complete the 15. Did 44 floors/710 steps.
Nutrition:
2 chicken/veg/rice box (500 x 2 = 1000 calories)
Pizza (I know.. there was a birthday party and I messed up) = 1600 calories
Total: 2600 calories.
Hopefully tomorrow I stick to my 2000 calorie limit and manage a better workout.
Appreciate all the love guys! Love this community!!
Saturday 15th July
Fasted weigh in: 230.8 lbs
Fast duration: 9:30pm Friday to Saturday 4pm (18hr 30 min fast)
Gym:
I woke up and had to do some work and then went to the gym at 3pm whilst fasting.. did 30 minutes of the stair-master machine.. (1436 stairs/90 floors) at a medium/slow pace but my heart rate was 160-170 consistently as my stamina is very bad. I took a 3 minute break in the middle otherwise was consistent. It said 217 calories consumed on the machine but my clothes were fully drenched in sweat and I was sweating buckets. This was my first fasted gym work out so I was exhausted, I had planned to do some weight training after but I just went home.
Nutrition:
3 chicken/veg/rice box (500 x 3 = 1500 calories)
Tortilla wrap with kebab (600 calories)
1 protein yoghurt (82 calories)
= 2182 calories
Sunday 16th July
Fasted weigh in: 230.0 lb
Fast duration: 8:30pm Sat to Sun 5pm (20hr 30 min fast)
Gym:
Today I thought I would try doing the weights at the start of the session and try doing the cardio in the end. I haven't trained gym properly for a month so I wanted to take it lightly to get back into it, so I did light weights until I acclimatise again.
I trained back and only did these 3 exercises:
Wide grip Lat pull-down
25kg x 12 reps
45kg x 12 reps
45kg x 12 reps
59kg x 12 reps
Rear Delt Machine
25kg x 12 reps
25kg x 12 reps
32kg x 12 reps
39kg x 12 reps
Bent over barbell row
20kg x 10 reps
30kg x 10 reps
40kg x 8 reps
50kg x 8 reps
Then I proceeded to the stair-master machine(my cardio weapon of choice). I managed to do 15 minutes but I really really struggled. I wanted to do 30 minutes but I just found it very hard to even complete the 15. Did 44 floors/710 steps.
Nutrition:
2 chicken/veg/rice box (500 x 2 = 1000 calories)
Pizza (I know.. there was a birthday party and I messed up) = 1600 calories
Total: 2600 calories.
Hopefully tomorrow I stick to my 2000 calorie limit and manage a better workout.