Approved Log My Transformation Log

[ElDurko]

46 yrs old, 5’10” tall, currently fluctuating between 230-235 pounds. Have weight training experience when I was younger but haven’t trained in years. Currently not taking any supplements other than 40mcg clenbuterol twice a day for about the past month. Try to average 7 hours of sleep a night but as a single dad with a 2 yr old son, that’s not always possible or continuous. Been eating carnivore exclusively since around June which is how I went from 319 to 230’s. Mainly eating one meal a day, in the evenings. If I do eat during the day it’s pork cracklings from a local place that I know only uses pork fat fries in oil with salt added, no extra bs. Slowly putting together a home gym and will update its contents in another post. Just getting started training this week so started out each session with 30 min of stretching. Taking it easy on the lifting as my options are limited now and I don’t want to over do it.

Monday 10/21 stretching and bent over tricep extensions 3 sets light weight high reps seated overhead tricep press 3 sets

Tuesday 10/22 stretching seated overhead shoulder press with bar 3 sets front and side dumbbell delt raises 3 sets

Wednesday 10/23 stretching 35lb kettle bell swings 3 sets close grip straight bar raises 3 sets

Thursday 10/24 stretching 4 sets dumbell
Bench press 20lb dumbbells 25 reps

Dinner is usually a ribeye, chicken breast, or pork chop grilled in cast iron with a tabkesooon of olive oil and butter. Sometimes on days when I don’t have time to cook I just eat salmi and cheese

Best before pic I could find.

 

[ElDurko]

 

[Npcclassicphysique champ]

46 yrs old, 5’10” tall, currently fluctuating between 230-235 pounds. Have weight training experience when I was younger but haven’t trained in years. Currently not taking any supplements other than 40mcg clenbuterol twice a day for about the past month. Try to average 7 hours of sleep a night but as a single dad with a 2 yr old son, that’s not always possible or continuous. Been eating carnivore exclusively since around June which is how I went from 319 to 230’s. Mainly eating one meal a day, in the evenings. If I do eat during the day it’s pork cracklings from a local place that I know only uses pork fat fries in oil with salt added, no extra bs. Slowly putting together a home gym and will update its contents in another post. Just getting started training this week so started out each session with 30 min of stretching. Taking it easy on the lifting as my options are limited now and I don’t want to over do it.

Monday 10/21 stretching and bent over tricep extensions 3 sets light weight high reps seated overhead tricep press 3 sets

Tuesday 10/22 stretching seated overhead shoulder press with bar 3 sets front and side dumbbell delt raises 3 sets

Wednesday 10/23 stretching 35lb kettle bell swings 3 sets close grip straight bar raises 3 sets

Thursday 10/24 stretching 4 sets dumbell
Bench press 20lb dumbbells 25 reps

Dinner is usually a ribeye, chicken breast, or pork chop grilled in cast iron with a tabkesooon of olive oil and butter. Sometimes on days when I don’t have time to cook I just eat salmi and cheese

Best before pic I could find.

@ElDurko welcome to the EVO family fully now! I saw your other thread where you discuss your first cycle plans: https://www.evolutionary.org/forums/threads/any-help-is-appreciated.101664

I want to tell you that the EVO family is a no judgement zone. We will love and respect and support you always in your goals, we are your family in this journey.

I'd like to start off by congratulating you. you are a very strong and powerful man, to drop so much weight is not easy, and to be honest about your story is even stronger.

Cycle
Test boost
In reference to the original thread, where you wanted to do a testosterone cycle. Thats possible, but I'd like to suggest an alternative for the next 8 weeks as you work with us, sounds good?
Here is my suggestion, we boost your testosterone naturally to try to peak out natty and see where we can go before injections. HCGenerate will help you with that.
HCGenerate 5 caps/day
-hcgenerate is from n2bm
-HCGenerate article: https://www.evolutionary.org/HCGenerate

Multis
Also are you taking multi vitamins, organ liver support?

Clenbuterol
While I wouldn't suggest clenbuterol unless you're contest prepping, it does work to dull the appetite and has an anabolic effect.
how are you using it? if you're doing 2x/day for 30 days, it stopped working, it saturates the receptors. Usually it's used 2 days on 2 days off intervals and for 12 weeks of contest prep. It stops working if used too regularly.

Diet
I see you have OMAD experience. And you're doing carnivore that's perfect.

Question

• Clarify, have you done any fasting past 24 hours? example 36 or 72 hours.

Check this study please:
https://pmc.ncbi.nlm.nih.gov/articles/PMC2495396/

Features of a successful therapeutic fast of 382 days' duration

You can see that a higher bodyfat male was able to fast 382 days (I don't suggest it but you can see it as an example. He was 456lbs when he started.

Also, one of our senior moderators @stevesmi does a lot of fasting, he's also the co-host of our Evo podcast, you should subscribe:

You can read @stevesmi fasting journey:
https://www.evolutionary.org/10-day-water-fast/
https://www.evolutionary.org/my-19-day-water-fast-story/

Training
Question

• can you do walking? around where you live.
• can you do jump rope? how are your knees?

Kettlebells are perfect, but we need to add planks to this, and knee push ups.
-planks are where you hold your arms straight (think top of push up) and hold the position
try 30 seconds x 4
-knee push ups, you are on your knees and do a push up distributing your weight between arms and knees
can you do these?

Foods
Generally speaking, start keeping a log of your foods.
Post daily what time you ate, what portion of each, macros please (use any free app) and food pictures would help.
testosterone cycle

 

[Npcclassicphysique champ]

View attachment 58858

Clarify please @ElDurko what weight are you here? and what date is this picture?

 

[stevesmi]

nice job cutting down all that weight!

i would suggest even considering alternate day fasting. so with that day 1 fasting the whole day. day 2 do 2-3 healthy meals then day 3 fasting and so on. that will help boost insulin sensitivity more

 

[ElDurko]

Clarify please @ElDurko what weight are you here? and what date is this picture?

This picture was from October of 2021 I a guessing I was 320 maybe 340. The highest I ever got was 340 but I was 319 in April this year when I decided to make a change. These are from this morning.

 

[ElDurko]

nice job cutting down all that weight!

i would suggest even considering alternate day fasting. so with that day 1 fasting the whole day. day 2 do 2-3 healthy meals then day 3 fasting and so on. that will help boost insulin sensitivity more

Yes I am familiar with fasting. I usually eats dinner on Sunday and fast other than water and black coffee until Tuesday evening at dinner.

 

[ElDurko]

@ElDurko welcome to the EVO family fully now! I saw your other thread where you discuss your first cycle plans: https://www.evolutionary.org/forums/threads/any-help-is-appreciated.101664

I want to tell you that the EVO family is a no judgement zone. We will love and respect and support you always in your goals, we are your family in this journey.

I'd like to start off by congratulating you. you are a very strong and powerful man, to drop so much weight is not easy, and to be honest about your story is even stronger.

Cycle
Test boost
In reference to the original thread, where you wanted to do a testosterone cycle. Thats possible, but I'd like to suggest an alternative for the next 8 weeks as you work with us, sounds good?
Here is my suggestion, we boost your testosterone naturally to try to peak out natty and see where we can go before injections. HCGenerate will help you with that.
HCGenerate 5 caps/day
-hcgenerate is from n2bm
-HCGenerate article: https://www.evolutionary.org/HCGenerate

Multis
Also are you taking multi vitamins, organ liver support?

Clenbuterol
While I wouldn't suggest clenbuterol unless you're contest prepping, it does work to dull the appetite and has an anabolic effect.
how are you using it? if you're doing 2x/day for 30 days, it stopped working, it saturates the receptors. Usually it's used 2 days on 2 days off intervals and for 12 weeks of contest prep. It stops working if used too regularly.

Diet
I see you have OMAD experience. And you're doing carnivore that's perfect.

Question

• Clarify, have you done any fasting past 24 hours? example 36 or 72 hours.

Check this study please:
https://pmc.ncbi.nlm.nih.gov/articles/PMC2495396/


You can see that a higher bodyfat male was able to fast 382 days (I don't suggest it but you can see it as an example. He was 456lbs when he started.

Also, one of our senior moderators @stevesmi does a lot of fasting, he's also the co-host of our Evo podcast, you should subscribe:

You can read @stevesmi fasting journey:
https://www.evolutionary.org/10-day-water-fast/
https://www.evolutionary.org/my-19-day-water-fast-story/

Training
Question

• can you do walking? around where you live.
• can you do jump rope? how are your knees?

Kettlebells are perfect, but we need to add planks to this, and knee push ups.
-planks are where you hold your arms straight (think top of push up) and hold the position
try 30 seconds x 4
-knee push ups, you are on your knees and do a push up distributing your weight between arms and knees
can you do these?

Foods
Generally speaking, start keeping a log of your foods.
Post daily what time you ate, what portion of each, macros please (use any free app) and food pictures would help.
testosterone cycle

I can certainly walk around where I live, I’m out in the country and my road isn’t very busy. Have had one knee surgery so I’m not sure about jumping rope. Yeah I can do knee pushups for sure.

 

[ElDurko]

I can certainly walk around where I live, I’m out in the country and my road isn’t very busy. Have had one knee surgery so I’m not sure about jumping rope. Yeah I can do knee pushups for sure.

My job is a CNC operator at a cabinet shop so during my work day instead of using the forklift to bring units of plywood to my area, I carry them one sheet at a time from the storage area. They weigh anywhere from 20 to 100 pounds depending on the material and in average between 20 and 30k steps a day.

 

[Npcclassicphysique champ]

I can certainly walk around where I live, I’m out in the country and my road isn’t very busy. Have had one knee surgery so I’m not sure about jumping rope. Yeah I can do knee pushups for sure.

@ElDurko lets start with morning fasted walking, meaning no food, just water. How is your schedule? lets start with 60min AM empty stomach.

Yes I am familiar with fasting. I usually eats dinner on Sunday and fast other than water and black coffee until Tuesday evening at dinner.

perfect so you've done 48 hour fasts

can we schedule 48 hour rolling fasts? for example sunday to tuesday fasting, Tuesday night eat 1 big meal carnivore and fast again until Thursday night, again 1 big meal and repeat, it's called rolling fasts, lets start this now.

How about electrolytes do you take them?

This picture was from October of 2021 I a guessing I was 320 maybe 340. The highest I ever got was 340 but I was 319 in April this year when I decided to make a change. These are from this morning.

You've dropped a lot of weight, well done brother very clear you're getting results.

Also, please check my questions on testosterone boosting.

 

[ElDurko]

10/25/2024
Roughly 7 hours of sleep, almost 20knsteos at work today. Planning on taking a day off today so food intake was coffee with a little heavy cream on the way to work, snacked on some cracklings around 10:30 am. Just had 12 oz of lean sirloin pan seared in butter and oilve oil for supper. Will order some HCG based on the recommendation of Npc Champ

 

[ElDurko]

@ElDurko lets start with morning fasted walking, meaning no food, just water. How is your schedule? lets start with 60min AM empty stomach.


perfect so you've done 48 hour fasts

can we schedule 48 hour rolling fasts? for example sunday to tuesday fasting, Tuesday night eat 1 big meal carnivore and fast again until Thursday night, again 1 big meal and repeat, it's called rolling fasts, lets start this now.

How about electrolytes do you take them?


You've dropped a lot of weight, well done brother very clear you're getting results.

Also, please check my questions on testosterone boosting.

Man, I can’t thank you enough for your prompt responses. I’m totally game to do the rolling fasting as a 48 hour fast isn’t a problem for me. The morning walking may be an issue I have to get my son to daycare by 630 so that puts me waking up at 430 am just to get us both ready and out the door on time. Usually try to get in bed by 830 at the latest. Haven’t taken any electrolytes so what do you recommend?

 

[ElDurko]

@ElDurko lets start with morning fasted walking, meaning no food, just water. How is your schedule? lets start with 60min AM empty stomach.


perfect so you've done 48 hour fasts

can we schedule 48 hour rolling fasts? for example sunday to tuesday fasting, Tuesday night eat 1 big meal carnivore and fast again until Thursday night, again 1 big meal and repeat, it's called rolling fasts, lets start this now.

How about electrolytes do you take them?


You've dropped a lot of weight, well done brother very clear you're getting results.

Also, please check my questions on testosterone boosting.

 

[ElDurko]

Not sue if you saw in my blog post but I plan on ordering some of the HCG to do the 8 week cycle to boost my natural test.

 

[Mobster]

46 yrs old, 5’10” tall, currently fluctuating between 230-235 pounds. Have weight training experience when I was younger but haven’t trained in years. Currently not taking any supplements other than 40mcg clenbuterol twice a day for about the past month. Try to average 7 hours of sleep a night but as a single dad with a 2 yr old son, that’s not always possible or continuous. Been eating carnivore exclusively since around June which is how I went from 319 to 230’s. Mainly eating one meal a day, in the evenings. If I do eat during the day it’s pork cracklings from a local place that I know only uses pork fat fries in oil with salt added, no extra bs. Slowly putting together a home gym and will update its contents in another post. Just getting started training this week so started out each session with 30 min of stretching. Taking it easy on the lifting as my options are limited now and I don’t want to over do it.

Monday 10/21 stretching and bent over tricep extensions 3 sets light weight high reps seated overhead tricep press 3 sets

Tuesday 10/22 stretching seated overhead shoulder press with bar 3 sets front and side dumbbell delt raises 3 sets

Wednesday 10/23 stretching 35lb kettle bell swings 3 sets close grip straight bar raises 3 sets

Thursday 10/24 stretching 4 sets dumbell
Bench press 20lb dumbbells 25 reps

Dinner is usually a ribeye, chicken breast, or pork chop grilled in cast iron with a tabkesooon of olive oil and butter. Sometimes on days when I don’t have time to cook I just eat salmi and cheese

Best before pic I could find.

Drugs. Not supplements. We KNOW what you mean but don't muddy the water - Clen is a drug

 

[ElDurko]

My bad bro, as I stated in the original post, all of this is new to me. As far as drugs go, I also use psilocybin regularly to help with TBI/PTSD

 

[ceo]

Bros Welcome to The Forum
we want you to get into the best shape of your life

 

[ROIDDERS]

fasting is important so it tightens up your skin
as you lose weight you don't want to end up with loose skin

 

[chesty]

seems like you've definitely improved your diet and the way you approach food that's great
we want to see you continue to improve

 

[Ulter]

can you share more about what your goals are
what's your target weight that you want to hit