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

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

the one meal a day strategy Works amazing
it basically keeps your insulin levels suppress so your body can burn fat more

 

[2Thick]

keep up the good work man
we're gonna get you there don't worry

 

[Vadim Fedorov]

I would eat fruits and vegetables versus eating salami and cheese
that is a much healthier option and it has fiber and micronutrients

 

[Wootoom]

you made some Mega good improvements so far
it's going to be fun helping you achieve even more results

 

[JasonPriest]

we want to see you succeed
I think you have the potential to get much leaner from here

 

[BodyMonster34]

bro you look good in the before pictures
I like my men with some meat

 

[Quadsweep]

good job updating us a little bit on the weight training
I think it's important to combine everything together and fasted cardio is your friend for sure

 

[ElDurko]

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

I’m 5’10” and I’m fairly broad shouldered and barrel chested. I think 200 lbs would be a good weight for me, what I need is to put on muscle and reduce my BMI if you look earlier in this thread you can see I posted sike
Current pictures and while I am only 230 at this point, I am still carrying west too much fat. I need to start building muscle and hopefully continue to burn fat. At the suggestion of Noc Champ I am going to begin rolling fasts starting Monday. I will be sticking strictly to my carnivore diet which I have been on for about six. Months now. I’m going to eat a solid dinner sunday evening and then fast until Tuesday evening when I will eat another solid meal. Only water and black coffee during my fast. He also suggested ordering some HCG in order to boost my natural testosterone so I will
Be doing that as soon as I am able.

 

[ElDurko]

bro you look good in the before pictures
I like my men with some meat

Except for the fact that I was disgustingly fat, struggled to do many of the activities I enjoy and overall felt miserable physically and mentally.

 

[RoySimpson]

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 stay on the grind bro!

 

[Npcclassicphysique champ]

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

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.

@ElDurko we have a misunderstanding
HCG vs HCGenerate
NOT HCG but HCGenerate
HCG is estrogenic, you should NOT use it
HCGenerate is a supplement to boost testosterone, here: https://www.needtobuildmuscle.com/pct/hcgenerate-n2generate/
get it from n2bm start 5 caps ed
please dont use HCG

SNACKS
also on the snacks, try to stick to OMAD (one meal per day) and take a pic of it, no snacks

Cardio
when can we start the cardio? monday?

Pics
Can you do a 2nd pic please in the same kind of shirt as your pic at 320lbs so we can do side by side please?

Keep us updated

 

[ElDurko]

@ElDurko we have a misunderstanding
HCG vs HCGenerate
NOT HCG but HCGenerate
HCG is estrogenic, you should NOT use it
HCGenerate is a supplement to boost testosterone, here: https://www.needtobuildmuscle.com/pct/hcgenerate-n2generate/
get it from n2bm start 5 caps ed
please dont use HCG

SNACKS
also on the snacks, try to stick to OMAD (one meal per day) and take a pic of it, no snacks

Cardio
when can we start the cardio? monday?

Pics
Can you do a 2nd pic please in the same kind of shirt as your pic at 320lbs so we can do side by side please?

Keep us updated

Yes, cardio Monday but it will have to be in the evenings. Plan on starting the first leg of the 38 hour fast after dinner tomorrow. No snacks, only water and black coffee. Understood about the HC Generate.

Todays log,
No food intake, just water, coffee and a white monster.
30 minute stretching routine when I got home
3 sets of 15 sumo squats with 35lb kettle bell
3 sets of single leg squats 15 reps each with just body weight
3 sets somersault squats with 15 lb kettle bell
3 sets of calf raises on platform with 25 pound weight vest.

 

[Npcclassicphysique champ]

Yes, cardio Monday but it will have to be in the evenings. Plan on starting the first leg of the 38 hour fast after dinner tomorrow. No snacks, only water and black coffee. Understood about the HC Generate.

Todays log,
No food intake, just water, coffee and a white monster.
30 minute stretching routine when I got home
3 sets of 15 sumo squats with 35lb kettle bell
3 sets of single leg squats 15 reps each with just body weight
3 sets somersault squats with 15 lb kettle bell
3 sets of calf raises on platform with 25 pound weight vest.

@ElDurko perfect, lets start the fasting and we can do cardio as well.
can you do cardio in evening if cannot in AM around 30-60min?

training is good, but you got a lot of calf muscle already, I would use the vest to do Planks.
Lets start 30sec planks 2-3 sets if you can.

also, please try to retake that picture for us so we can do a side by side bro

 

[ballin2504]

Awesome job cutting the weight man!

 

[ElDurko]

@ElDurko perfect, lets start the fasting and we can do cardio as well.
can you do cardio in evening if cannot in AM around 30-60min?

training is good, but you got a lot of calf muscle already, I would use the vest to do Planks.
Lets start 30sec planks 2-3 sets if you can.

also, please try to retake that picture for us so we can do a side by side bro

Yeah I can do the cardio in the evening.

@ElDurko perfect, lets start the fasting and we can do cardio as well.
can you do cardio in evening if cannot in AM around 30-60min?

training is good, but you got a lot of calf muscle already, I would use the vest to do Planks.
Lets start 30sec planks 2-3 sets if you can.

also, please try to retake that picture for us so we can do a side by side bro

 

[ElDurko]

In the pic, do you want me tomwear
The same 4x shirt ans size 44 pants I’m wearing or a similar
Outfit in clothes that fit?

 

[RoidRage69]

Have you ever done ply o metric training? Do explosive body weight squat jumps where u reach up as hi as possible at the end. Could be very helpful for you.

 

[Npcclassicphysique champ]

Yeah I can do the cardio in the evening.

lets plan for morning AM walks 30min if you can empty stomach
and evening 1 hour, especially during fasting days @ElDurko

 

[Npcclassicphysique champ]

In the pic, do you want me tomwear
The same 4x shirt ans size 44 pants I’m wearing or a similar
Outfit in clothes that fit?

@ElDurko thats fine same shirt whatever you have thats similar is fine, doesn't have to be exact same but so we can do side by side pics bro

 

[ElDurko]

I can try to get 30 min walks in the am but it will be difficult with my morning schedule and having to deal with a 2 yr old. Evenings are no problem and I’ve even found a way to incorporate that into my other training/ obsession.

Sorry I didn’t log yesterday butt I passed out when I hit the bed and that was my plan. Nothing but water and black coffee all day yesterday.
Did my 30 min stretching routine and also incorporated 3 sets of 15 knee pushups and 3 planks for as long as I could hold them which was pretty pathetic. I did 3 sets of 25 bent over dumbbell rows on each side and then I set up some exercise bands I have and did three sets of seated rows 25 each. 3 bands supposedly equal to 90lbs. I had them wrapped around the leg of a desk in my shop. Also, in between sets of all of those I alternated between leg raises and flutter kicks.Dinner was 14.4 oz of sirloin seared in a tbsp of im olive oil and buttter each.

 

[ElDurko]

I can try to get 30 min walks in the am but it will be difficult with my morning schedule and having to deal with a 2 yr old. Evenings are no problem and I’ve even found a way to incorporate that into my other training/ obsession.

Sorry I didn’t log yesterday butt I passed out when I hit the bed and that was my plan. Nothing but water and black coffee all day yesterday.
Did my 30 min stretching routine and also incorporated 3 sets of 15 knee pushups and 3 planks for as long as I could hold them which was pretty pathetic. I did 3 sets of 25 bent over dumbbell rows on each side and then I set up some exercise bands I have and did three sets of seated rows 25 each. 3 bands supposedly equal to 90lbs. I had them wrapped around the leg of a desk in my shop. Dinner was 14.4 oz of sirloin seared in a tbsp of im olive oil and buttter each.

Nothing but water and my vitamins this morning

 

[LevButlerov]

I can try to get 30 min walks in the am but it will be difficult with my morning schedule and having to deal with a 2 yr old. Evenings are no problem and I’ve even found a way to incorporate that into my other training/ obsession.

Sorry I didn’t log yesterday butt I passed out when I hit the bed and that was my plan. Nothing but water and black coffee all day yesterday.
Did my 30 min stretching routine and also incorporated 3 sets of 15 knee pushups and 3 planks for as long as I could hold them which was pretty pathetic. I did 3 sets of 25 bent over dumbbell rows on each side and then I set up some exercise bands I have and did three sets of seated rows 25 each. 3 bands supposedly equal to 90lbs. I had them wrapped around the leg of a desk in my shop. Also, in between sets of all of those I alternated between leg raises and flutter kicks.Dinner was 14.4 oz of sirloin seared in a tbsp of im olive oil and buttter each.

@ElDurko great update

Walk
morning we can lower walking time if difficult but evening lets make that 1 hour walk, ok?

Food
The meat looks great, I like it, perfect.

Training
On the training, good you did knee pushups and its NOT pathetic, its a start. You're changing your life 1 step at a time takes time and effort.
Planks, I want to see you do more planks, how many can you do?

fasting
Fasting, you doing EOD OMAD now? please clarify

Pics
you going to throw that pic up in a shirt please?

 

[25homes]

Nice start here. Stay focused

 

[ElDurko]

@ElDurko great update

Walk
morning we can lower walking time if difficult but evening lets make that 1 hour walk, ok?

Food
The meat looks great, I like it, perfect.

Training
On the training, good you did knee pushups and its NOT pathetic, its a start. You're changing your life 1 step at a time takes time and effort.
Planks, I want to see you do more planks, how many can you do?

fasting
Fasting, you doing EOD OMAD now? please clarify

Pics
you going to throw that pic up in a shirt please?

I just finished 45 min of cardio, wa ma trying for an hour but it’s almost already 8 here and I had to get my son fed. So far so good on the fasting. Gonna try to do the 48hr rolling fasting that you suggested so noting but water and coffee till tomorrow at dinner. Was able to do three planks, first two were around 30 seconds last one was about 20. I’ll work on getting up at 330 so I can get at least some cardio. Going to stretch and do some bicep training after I get the litrle
Guy settled this evening. Pic incoming in just a few minutes.

 

[stevesmi]

a sirloin is definitely one of my favorites

 

[ElDurko]

Side by side oct 2021 and now

 

[ElDurko]

I was the same size as in the first pic around may/June of this year when I started the carnivore diet

 

[ElDurko]

10/28
30 mom stretching
3 planks 1-40sec 2-30sec
3 sets 10 knee pushups
2 sets 25 crunches
3 sets of 20 straight bar curls
3 sets of 20 hammer curls
2 sets of 10
Isolation curls
2 sets 1 reverse straight bar curls

 

[LevButlerov]

I just finished 45 min of cardio, wa ma trying for an hour but it’s almost already 8 here and I had to get my son fed. So far so good on the fasting. Gonna try to do the 48hr rolling fasting that you suggested so noting but water and coffee till tomorrow at dinner. Was able to do three planks, first two were around 30 seconds last one was about 20. I’ll work on getting up at 330 so I can get at least some cardio. Going to stretch and do some bicep training after I get the litrle
Guy settled this evening. Pic incoming in just a few minutes.

@ElDurko thats perfect, you stay on this level, very strong fasting start

Side by side oct 2021 and now

amazing before after bro

10/28
30 mom stretching
3 planks 1-40sec 2-30sec
3 sets 10 knee pushups
2 sets 25 crunches
3 sets of 20 straight bar curls
3 sets of 20 hammer curls
2 sets of 10
Isolation curls
2 sets 1 reverse straight bar curls

very good training day iron brother
Planks thats perfect will build your core.

 

[Mobster]

I can try to get 30 min walks in the am but it will be difficult with my morning schedule and having to deal with a 2 yr old. Evenings are no problem and I’ve even found a way to incorporate that into my other training/ obsession.

Sorry I didn’t log yesterday butt I passed out when I hit the bed and that was my plan. Nothing but water and black coffee all day yesterday.
Did my 30 min stretching routine and also incorporated 3 sets of 15 knee pushups and 3 planks for as long as I could hold them which was pretty pathetic. I did 3 sets of 25 bent over dumbbell rows on each side and then I set up some exercise bands I have and did three sets of seated rows 25 each. 3 bands supposedly equal to 90lbs. I had them wrapped around the leg of a desk in my shop. Also, in between sets of all of those I alternated between leg raises and flutter kicks.Dinner was 14.4 oz of sirloin seared in a tbsp of im olive oil and buttter each.

Get up earlier

 

[ElDurko]

Get up earlier

The issue isn’t getting up earlier, it’s that I don’t have a treadmill and I can’t just leave a 2yr old alone in the house while I go walk for 30 min. He mostly sleeps through the night but if he wakes up at any time he immediately comes looking for me.

 

[zedhed]

Can you take the kid with you on your walks?
Like put them in a stroller

 

[caligirl85]

when I had my baby I used to jog by pushing the stroller
or you can get one of those wagons and pull the wagon like a horse

 

[Shrine]

having a 2 year old is not easy I know what you mean
can the mom watch them and you go for like 10 or 15 minutes and do some sprinting

 

[Zyglamail]

good job man you're working around a tough schedule
keep up with the fasting

 

[BookerTNY]

we want to get you leaner and leaner
you're doing great over the past couple years let's keep it going

 

[sambee38]

I think carnivore diet Works well because you're avoiding a lot of the crap food
it's not that you're getting so much protein though that's not the secret

 

[Austin316]

keep up the good work man
I like your different exercises

 

[ElDurko]

having a 2 year old is not easy I know what you mean
can the mom watch them and you go for like 10 or 15 minutes and do some sprinting

Unfortunately mom is not in the picture. It’s just me and the little guy.

 

[ElDurko]

Yes, cardio in the evenings isn’t a problem, just trying to get some in before I have to leave for work would also mean waking up a 2 yr old at 330 am so I can put him in a stroller and go walk. I got a good 45 min in yesterday evening, the mornings are the only issue. Going to push for an hour this evening.

 

[LevButlerov]

Yes, cardio in the evenings isn’t a problem, just trying to get some in before I have to leave for work would also mean waking up a 2 yr old at 330 am so I can put him in a stroller and go walk. I got a good 45 min in yesterday evening, the mornings are the only issue. Going to push for an hour this evening.

@ElDurko thats fine, lets do evening cardio

can you update us today? whats the situation on training diet today please

 

[RoySimpson]

I can try to get 30 min walks in the am but it will be difficult with my morning schedule and having to deal with a 2 yr old. Evenings are no problem and I’ve even found a way to incorporate that into my other training/ obsession.

Sorry I didn’t log yesterday butt I passed out when I hit the bed and that was my plan. Nothing but water and black coffee all day yesterday.
Did my 30 min stretching routine and also incorporated 3 sets of 15 knee pushups and 3 planks for as long as I could hold them which was pretty pathetic. I did 3 sets of 25 bent over dumbbell rows on each side and then I set up some exercise bands I have and did three sets of seated rows 25 each. 3 bands supposedly equal to 90lbs. I had them wrapped around the leg of a desk in my shop. Also, in between sets of all of those I alternated between leg raises and flutter kicks.Dinner was 14.4 oz of sirloin seared in a tbsp of im olive oil and buttter each.

@ElDurko i love me some steak!

 

[Arabian]

you can always do an alternate fast with some coconut water
that still works well

 

[ElDurko]

10/29
Tooo an off day from lifting as I was feeling quite tired in the second day of my 48 hour fast. Still did 1hr cardio walking the road in front of my house and pulling my son in the wagon. Dinner was another 14.4 oz sirloin add a small tap of bacon grease this time form flavor.

 

[ElDurko]

you can always do an alternate fast with some coconut water
that still works wellAre you saying I can fast but I’m allowed to drink coconut water? I just finished my first 48 hour fast and my energy levels were horrible the second day. Even after I ate yesterday I didn’t have the energy to lift. I was struggling just to get my cardio in.

 

[ballin2504]

Good looking slab of meat

 

[ElDurko]

Good looking slab of meat

That’s all I eat, ribeye or sirloin for the most part. In my opinion, if they could get the flavor of a sirloin with the marbling of a ribeye, it would be the perfect steak. I also eat a lot of wild ducks and should have some venison soon.

 

[Eddie Haskell]

10/29
Tooo an off day from lifting as I was feeling quite tired in the second day of my 48 hour fast. Still did 1hr cardio walking the road in front of my house and pulling my son in the wagon. Dinner was another 14.4 oz sirloin add a small tap of bacon grease this time form flavor.

@ElDurko 48 hour fast will make you tired so it happens man good you pushing it
so you did 48 hours followed by dinner right? clarify

 

[ElDurko]

@ElDurko 48 hour fast will make you tired so it happens man good you pushing it
so you did 48 hours followed by dinner right? clarify

Yes, 48 hour fast and then I ate a sirloin steak that was close to 24oz. It was so damned good. That was Tuesday evening. I’m now in the second day of my second 48hr fast. I’m tired.

 

[ElDurko]

Yesterday was the 5yr anniversary of my dad passing and I had a ton of running around and ahit to do plus I wanted to go visit with him for a bit so I didn’t do any cardio or lifting but held strong on the fast even though I’m feeling super depleted. I know anyone who is a regular here is familiar with struggling, pushing through, and being uncomfortable. With that in mind I’d like to share one of the things my dad used to say to me all the time and I believe it to be very true.

“Propper suffering builds character”
-Mike Michon

 

[Eddie Haskell]

Yes, 48 hour fast and then I ate a sirloin steak that was close to 24oz. It was so damned good. That was Tuesday evening. I’m now in the second day of my second 48hr fast. I’m tired.

@ElDurko big play on the rolling 48 fasts, thats perfect, please put up the weight every 48hrs before/after, weigh first

Yesterday was the 5yr anniversary of my dad passing and I had a ton of running around and ahit to do plus I wanted to go visit with him for a bit so I didn’t do any cardio or lifting but held strong on the fast even though I’m feeling super depleted. I know anyone who is a regular here is familiar with struggling, pushing through, and being uncomfortable. With that in mind I’d like to share one of the things my dad used to say to me all the time and I believe it to be very true.

“Propper suffering builds character”
-Mike Michon

sorry about your father, God bless

And your dad was correct, you have to suffer to build character and get gains.

 

[ElDurko]

@ElDurko big play on the rolling 48 fasts, thats perfect, please put up the weight every 48hrs before/after, weigh first


sorry about your father, God bless

And your dad was correct, you have to suffer to build character and get gains.

Ok, I’ll start posting my weights, I usually weigh in the morning. Just finished my routine for the day.
30 min stretching
3 planks held for 1 min each
3 sets 25 crunches
3 sets of 15 bent over dumbbell tricep extensions
3 sets of close/diamond knee pushups
3 sets of straight bar skull crushers
2sets overhead two hand dumbbell press
This is the end of my second 48 hour fast. Got a rib-eye calling my name right now.

 

[ElDurko]

Gonna add a small portioned of steamed cauliflower just to add a few carbs, the fasts have been leaving me drained doing just carnivore

 

[Eddie Haskell]

Ok, I’ll start posting my weights, I usually weigh in the morning. Just finished my routine for the day.
30 min stretching
3 planks held for 1 min each
3 sets 25 crunches
3 sets of 15 bent over dumbbell tricep extensions
3 sets of close/diamond knee pushups
3 sets of straight bar skull crushers
2sets overhead two hand dumbbell press
This is the end of my second 48 hour fast. Got a rib-eye calling my name right now.

@ElDurko i like the training today, strong day man post a pic of the steak next time please

Gonna add a small portioned of steamed cauliflower just to add a few carbs, the fasts have been leaving me drained doing just carnivore

no need to add cauliflower, its not about carbs, if you add veggies, add broccoli steamed thats much better man

 

[ElDurko]

@ElDurko i like the training today, strong day man post a pic of the steak next time please


no need to add cauliflower, its not about carbs, if you add veggies, add broccoli steamed thats much better man

I like broccoli better anyway! I thought I posted a pic of the steak but I guess it didn’t post. Thanks for the input bro!!

 

[ElDurko]

Just feeling fatigued ALL THE TIME since I started these rolling fasts so I thought maybe some carbs might help

 

[ElDurko]

Morning one of 3rd 48 hour fast
Weight 233.5lbs

 

[Eddie Haskell]

I like broccoli better anyway! I thought I posted a pic of the steak but I guess it didn’t post. Thanks for the input bro!!

nice steak @ElDurko

Just feeling fatigued ALL THE TIME since I started these rolling fasts so I thought maybe some carbs might help

no a carb up is not going to help
you are lacking electrolytes right now
you need to get OTC electrolyte powder and drink it daily (OTC not a brand it means over the counter)
you need to get at least 2 grams of potassium 2 grams of sodium and 500mgs of magnesium/day
get cheap powders no flavor
you will feel high energy right after

 

[Eddie Haskell]

Morning one of 3rd 48 hour fast
Weight 233.5lbs

good start weight man

 

[ElDurko]

nice steak @ElDurko


no a carb up is not going to help
you are lacking electrolytes right now
you need to get OTC electrolyte powder and drink it daily (OTC not a brand it means over the counter)
you need to get at least 2 grams of potassium 2 grams of sodium and 500mgs of magnesium/day
get cheap powders no flavor
you will feel high energy right after

Awesome, thanks for the info

 

[ElDurko]

nice steak @ElDurko


no a carb up is not going to help
you are lacking electrolytes right now
you need to get OTC electrolyte powder and drink it daily (OTC not a brand it means over the counter)
you need to get at least 2 grams of potassium 2 grams of sodium and 500mgs of magnesium/day
get cheap powders no flavor
you will feel high energy right after

 

[ElDurko]

It seems like I’d have to drink a bunch of these to hit the numbers you recommended. Can you suggest a brand of powder?

 

[s.gentz]

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
Just catching up on your log. Welcome to the EVO family. Great to have you. Nice start to the log. We are all here for you. Don’t hesitate to reach out if you need anything. I’ll be following your log. Wish you the best!!!

 

[ElDurko]

@ElDurko
Just catching up on your log. Welcome to the EVO family. Great to have you. Nice start to the log. We are all here for you. Don’t hesitate to reach out if you need anything. I’ll be following your log. Wish you the best!!!

Thanks bro, so far the community has been informative and supportive. Thanks for following, any input is appreciated.

 

[Eddie Haskell]

It seems like I’d have to drink a bunch of these to hit the numbers you recommended. Can you suggest a brand of powder?

dont buy them mixed
buy potassium powder and magnesium powder
for sodium its easy baking soda and table salt @ElDurko dont use sea salt use table salt

 

[ElDurko]

dont buy them mixed
buy potassium powder and magnesium powder
for sodium its easy baking soda and table salt @ElDurko dont use sea salt use table salt

Gotcha, that sounds easy enough.

 

[ElDurko]

No cardio today as it was raining it’s ass off. Bought some electrolytes from gnc unfortunately before I saw Eddie’s reply and they definitely helped. Will mix my own when those are gone.
Training-
30 min stretching routine
3 sets 20 overhead dumbbell press
3 sets 15 front dumbbell raises
3 sets 15 side shoulder fly using exercise bands as I have some shoulder injuries
3 sets 20 kettle bell trap pulls?
3 sets plank held first one for 70 seconds that’s a new record for me last two were 60 and 55 sec
3sets 25 crunches

 

[ElDurko]

Morning 2 third 48 hr rolling fast starting weight
231.0

I feel like I’ve been stuck in the 230’s for weeks I’m somfuckin stoked to break the 220 barrier!!

 

[ElDurko]

Have any of you ever used BPC-157 for injury recovery and if so, did you get positive results?

 

[Npcclassicphysique champ]

No cardio today as it was raining it’s ass off. Bought some electrolytes from gnc unfortunately before I saw Eddie’s reply and they definitely helped. Will mix my own when those are gone.
Training-
30 min stretching routine
3 sets 20 overhead dumbbell press
3 sets 15 front dumbbell raises
3 sets 15 side shoulder fly using exercise bands as I have some shoulder injuries
3 sets 20 kettle bell trap pulls?
3 sets plank held first one for 70 seconds that’s a new record for me last two were 60 and 55 sec
3sets 25 crunches

@ElDurko when you cant do cardio outside, do inside, lets get a jump rope so you can do indoor cardio please

Morning 2 third 48 hr rolling fast starting weight
231.0

I feel like I’ve been stuck in the 230’s for weeks I’m somfuckin stoked to break the 220 barrier!!

perfect, good start, lets break 220 thats our goal with the EVO family

Have any of you ever used BPC-157 for injury recovery and if so, did you get positive results?

Yes of course bpc157 common here, guys jacking up their shoulders daily lol
positive sure, but before we use it, lets finish out 4 week fasting plan, agreed?

 

[stevesmi]

No cardio today as it was raining it’s ass off. Bought some electrolytes from gnc unfortunately before I saw Eddie’s reply and they definitely helped. Will mix my own when those are gone.
Training-
30 min stretching routine
3 sets 20 overhead dumbbell press
3 sets 15 front dumbbell raises
3 sets 15 side shoulder fly using exercise bands as I have some shoulder injuries
3 sets 20 kettle bell trap pulls?
3 sets plank held first one for 70 seconds that’s a new record for me last two were 60 and 55 sec
3sets 25 crunches

i make my own electrolytes. i combine salt + cream of tartar.

be careful with store bought electrolytes. scan them with the yuka app. good chance they are full of dangerous additives.

 

[ElDurko]

@ElDurko when you cant do cardio outside, do inside, lets get a jump rope so you can do indoor cardio please


perfect, good start, lets break 220 thats our goal with the EVO family


Yes of course bpc157 common here, guys jacking up their shoulders daily lol
positive sure, but before we use it, lets finish out 4 week fasting plan, agreed?

Ok sounds good. Finally stipped
Raining here so I got my hour of cardio in this evening before lifting.
Workout consisted of standard stretching routine
3 sets planks
3 sets crunches
3 sets leg lifts
3 sets bent over dumbbell row
3 sets lay pull-down with bands that I rigged up
3 sets deadlifts
Held strong on the 48 he fast again. About to eat dinner now.

 

[ElDurko]

@ElDurko when you cant do cardio outside, do inside, lets get a jump rope so you can do indoor cardio please


perfect, good start, lets break 220 thats our goal with the EVO family


Yes of course bpc157 common here, guys jacking up their shoulders daily lol
positive sure, but before we use it, lets finish out 4 week fasting plan, agreed?

I can fry jumping rope but my knees are not in good shape. Tore my MCL, LCL, meniscus and partial patella tear in my right knee about 12 years ago. Didn’t have insurance so had that repaired at the gubment hospital. Last summer I injured my left leg and again, did t have insurance so I just wrapped the shit out of it and went back to work. I think I only tore my hamstring and quad because I could. Still walk but im not sure how much damage was done to my knee. It looked like this for about two weeks

 

[Mobster]

No cardio today as it was raining it’s ass off. Bought some electrolytes from gnc unfortunately before I saw Eddie’s reply and they definitely helped. Will mix my own when those are gone.
Training-
30 min stretching routine
3 sets 20 overhead dumbbell press
3 sets 15 front dumbbell raises
3 sets 15 side shoulder fly using exercise bands as I have some shoulder injuries
3 sets 20 kettle bell trap pulls?
3 sets plank held first one for 70 seconds that’s a new record for me last two were 60 and 55 sec
3sets 25 crunches

I take an umbrella

 

[Npcclassicphysique champ]

I can fry jumping rope but my knees are not in good shape. Tore my MCL, LCL, meniscus and partial patella tear in my right knee about 12 years ago. Didn’t have insurance so had that repaired at the gubment hospital. Last summer I injured my left leg and again, did t have insurance so I just wrapped the shit out of it and went back to work. I think I only tore my hamstring and quad because I could. Still walk but im not sure how much damage was done to my knee. It looked like this for about two weeks

@ElDurko that seems serious if you didnt get it repaired maybe a bigger injury. Best not jump rope, stick to the basic exercises for now.

I might be jumping the gun here.

Also, are you still taking clenbuterol?

 

[Npcclassicphysique champ]

Ok sounds good. Finally stipped
Raining here so I got my hour of cardio in this evening before lifting.
Workout consisted of standard stretching routine
3 sets planks
3 sets crunches
3 sets leg lifts
3 sets bent over dumbbell row
3 sets lay pull-down with bands that I rigged up
3 sets deadlifts
Held strong on the 48 he fast again. About to eat dinner now.

@ElDurko what kind of meat is this?

also did you get the electrolytes? thats a crucial thing for this bro

 

[Npcclassicphysique champ]

I can fry jumping rope but my knees are not in good shape. Tore my MCL, LCL, meniscus and partial patella tear in my right knee about 12 years ago. Didn’t have insurance so had that repaired at the gubment hospital. Last summer I injured my left leg and again, did t have insurance so I just wrapped the shit out of it and went back to work. I think I only tore my hamstring and quad because I could. Still walk but im not sure how much damage was done to my knee. It looked like this for about two weeks

@ElDurko we should consider bpc157 a bit later down the line, lets get you back in medium shape first.

 

[ElDurko]

@ElDurko that seems serious if you didnt get it repaired maybe a bigger injury. Best not jump rope, stick to the basic exercises for now.

I might be jumping the gun here.

Also, are you still taking clenbuterol?

I think it was just torn Baham string and quad, that was las May so it’s healed. I was hiking in ymthe mountains of big bend National park 7 months later with my brothers albeit a little slower than they were I just don’t know how good jumping rope will be for my knees as I have injured both and other than the orthos opix surgery I had to have on the right knee, I just winged the recovery of the other one. This is the info from one of the hikes so even at 320+ I’ve always been an active guy most ivmf
My hobbies involve the outdoors.

I have a range in my back yard so I’ve been using my cardio sessions to assist in other forms or training. I walk/jog 15 min from my house then 15 min back, run an elevated hart rate drill
With my ccw then do it again for a total
Of an hour of cardio.

@ElDurko that seems serious if you didnt get it repaired maybe a bigger injury. Best not jump rope, stick to the basic exercises for now.

I might be jumping the gun here.

Also, are you still taking clenbuterol?

 

[ElDurko]

@ElDurko that seems serious if you didnt get it repaired maybe a bigger injury. Best not jump rope, stick to the basic exercises for now.

I might be jumping the gun here.

Also, are you still taking clenbuterol?

I stopped taking the clean when you said it really wasn’t useful for what I was trying to achieve. That was given to me by a coworker who uses PED’s but I’m pretty sure he is using the “bro science” method. When I talked to another coworker who also cycles, he suggested I go here. I don’t think he logs but just uses the site for info but he has had some serious gains lately.