Approved Log My TRT Diet & Cycle Log

[Skinticket87]

Bros that's great that's your going to start being serious
this log will hold you accountable

Yes sir! always looking for ways to improve.

 

[Skinticket87]

think your body fat is not bad at all
maybe 14 or 15% give or take

Thanks brother, I haven't posted any front shirtless pictures though, I do have quite a bit of lose skin from the weight loss, that I plan on having surgery in the next 2 years, and to be honest that is what drives me crazy the most!

But I want to improve as much as possible in that time frame.

 

[Skinticket87]

good job on this so far
everybody goes through depression at some point in their life it's okay it doesn't make you less of a man

Yes this is very true, looking back I am happy for all my misfortunes because it molded me into the person that I am today, even though though I am not where I want to be I know I can do it if I don't give up and just keep going.

 

[Skinticket87]

glad to see that you came out of your alcohol problems
proud of you for losing 100 lbs that's a great job

Thanks brother, I wish to have abs like you one day in the future!

 

[Skinticket87]

happy to see that you've been sober for so long
grade that you're opening up about it

Thanks bro, it was hard at first, alcohol ruins everything I was a total loser while I was drinking and had no self control in the matter.
But like I said in one of my earlier posts, I don't regret any of it, because it taught me many life lessons, and I had to basically reinvent myself, AA didn't work for me, so I did it on my own.

 

[Skinticket87]

yes alcohol very bad
I can't believe you are a 300 lbs that's crazy

Yes, its basically poison!
and to be honest the before pictures I was sitting @ around 270lbs, I couldn't bare to look at myself when I was 300lbs let alone take pictures haha.

 

[Skinticket87]

this log is going to be an inspiration for others
they'll look at you and get motivated to change their life as well

Thanks brother, that means alot!
I can only wish that someone sees this and is able to turn their life around!

 

[Skinticket87]

make sure you keep us updated with diet pictures as well
we want to see the changes

Absolutely!

 

[Skinticket87]

congratulations on getting things turned around
alcohol has zero benefits

Thanks brother! and you are 100% correct on that.

 

[Skinticket87]

bro nice changes in pics
but I liked you before I like my men with some meat

HAHA different strokes for different folks lol

 

[Skinticket87]

hopefully you can get great results here
we want to see you take things even further. nice start

Thanks brother!
I am amazed at all the support I've gotten so far from all the members and staff, super excited about this!

 

[Eddie Haskell]

Thanks brother, this is a great guideline you laid out for me and I will definitely keep this log updated and improve upon it.
I had my blood work done and should be getting the results in 3-5 days I will post the results once received.

How often do you suggest I update this log, once a week, once a month, or when there is a change in diet, training ect.

I was thinking once a month with updated better quality pictures if there is no change in diet or training, let me know your thoughts.

@Skinticket87 if you can try to update 2x/week or 3 if you can, depends on the changes you're doing man
you're sharing your journey with the EVO family so its up to you how you feel the words

 

[RoySimpson]

Hello everyone,

I am finally going to take all this alot more serious, and wanted to get my diet on point.

A little bit about me,

Current stats:
37 years old
200lbs
bodyfat unknown.

My history:
I trained alot when I was in my early teens to about 22 and then I sustained an injury ( herniated disc ) that put pressure on my sciatic nerve which made it impossible to continue my training.
I quit training and went into a deep depression caused by that and other things that happened in life and became an alcoholic for about 8 years, during this 8 years my weight shot up to 300lbs

I've been sober now for 7-8 years and have lost 100lbs and train 4 days a week, my training consists of 1 hour weights and 30 minutes cardio.

For the last year I've been on a trt does of test @ 200mg a week, I have noticed major changes in my body composition, but I am just recently trying to dig more into my diet and fine tune, before I was only counting calories but now I am taking macros into account as well.

My goal for this diet is maintenance & body recomp and possibly add some lean muscle.

My diet will be strict Mon-Fri and saturday/sunday I will eat whatever but keep in within my maintenance calories.

MY TRAINING SCHEDULE:

MONDAY - LEGS

NO CARDIO
Squats ( 5 sets ) ( 8 -12 reps )
Leg Press ( 4 sets ) ( 8 - 12 reps )
Single Leg Extensions ( 4 sets ) ( 8 - 12 reps )
Leg curls ( 4 sets ) ( 8 - 12 reps )
ABS ( 1 set ) ( 30 reps )

TUESDAY - SHOULDERS / BICEPS

30 MINUTES CARDIO ON ELLIPTICAL AFTER TRAINING MODERATE HEART RATE ( 115 - 130 BPM )
Side Dumbbell Lateral Raises ( 4 sets ) ( 15 -20 reps )
Seated Preacher Curls EZ Bar ( 4 sets ) ( 8 - 12 reps )
Front Dumbbell Lateral Raises ( 4 sets ) ( 15 - 20 reps )
Seated Dumbbell Military Press ( 4 sets ) ( 8 - 12 reps )
Seated Hammer Curls ( 4 sets ) ( 8 - 12 reps )
Seated Shoulder Press Machine ( 4 sets ) ( 8 - 12 reps )
Seated Alternating Dumbbell curls ( 4 sets ) ( 8 - 12 reps )

THURSDAY - CHEST / TRICEPS

30 MINUTES CARDIO ON ELLIPTICAL AFTER TRAINING MODERATE HEART RATE ( 115 - 130 BPM )
Incline Bench Press ( 4 sets ) ( 8 - 12 reps )
Cable Push downs ( 4 sets ) ( 8 - 12 reps )
Decline Bench Press ( 4 sets ) ( 8 - 12 reps )
Dips ( 4 sets ) ( 8 - 12 reps )
Cable Flys ( 4 sets ) ( 8 - 12 reps )
Seated Dumbbell Triceps Extension ( 4 sets ) ( 8 - 12 reps )
Skull Crushers ( 4 sets ) ( 8 -12 reps )
Machine Pullover ( 4 sets ) ( 8 - 12 reps )

SATURDAY - BACK / BICEPS / SHOULDERS

30 MINUTES CARDIO ON ELLIPTICAL AFTER TRAINING MODERATE HEART RATE ( 115 - 130 BPM )
Seated Cable Rows ( 4 sets ) ( 8 - 12 reps )
Assisted pullups ( 4 sets ) ( 8 - 12 reps )
Lat Pulldowns ( 4 sets ) ( 8 - 12 reps )
Dumbbell Rows ( 4 sets ) ( 8 - 12 reps )
Barbell Rows ( 4 sets ) ( 8 - 12 reps )
Single Arm Lat Pulldowns ( 4 sets ) ( 8 -12 reps )
Side Dumbbell Lateral Raises ( 4 sets ) ( 15 -20 reps )
Seated Preacher Curls EZ Bar ( 4 sets ) ( 8 - 12 reps )
Front Dumbbell Lateral Raises ( 4 sets ) ( 15 - 20 reps )
Seated Dumbbell Military Press ( 4 sets ) ( 8 - 12 reps )


Diet- See pictures
Only thing that changes on training days I take a pre carb powder ( 50 grams ) 200 calories 30 minutes prior to working out along with a banana

Post workout I have ( 2 ) Rice cakes with peanut butter.


One of the biggest issues is my sleep schedule

Sleep Schedule

MONDAY / TUESDAY / THURSDAY / SATURDAY

Go to sleep at 9:00 P.M get up @ 2:00 A.M get to the gym @ 3:00 A.M workout until 4:30 A.M get home @ 5:00 A.M shower take an hour nap and get up for work.

I refuse to go to the gym during peak hours so the only time is early


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@Skinticket87 awesome work bro!

 

[ballin2504]

Awesome job man. Can wait to see the progress

 

[Tiger Salman Khan]

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@Skinticket87 Great work so far man.....keep killing it........

 

[25homes]

Great start here

 

[Noah Wixx]

This will be an excellent journey to follow along with

 

[Skinticket87]

Quick update with workout log

Things have been going pretty good, been on my maintenance phase for about 3 weeks now, have not lost or gained any weight, on the weekends it will fluctuate 4-6lbs but come Tuesday I am back to where I started, so I'm assuming its just water weight.

Energy in the gym is going up since I started my diet, went from 1500cals a day to 2500cals and 2900cals on the weekend.

I will be taking 2 weeks off after for thanks giving from diet and training, this is going to be hard because I literally work my entire life around meals and training lol.

hopefully the rest will do my body good though.

My workout log from last week attached.

 

[LevButlerov]

Quick update with workout log

Things have been going pretty good, been on my maintenance phase for about 3 weeks now, have not lost or gained any weight, on the weekends it will fluctuate 4-6lbs but come Tuesday I am back to where I started, so I'm assuming its just water weight.

Energy in the gym is going up since I started my diet, went from 1500cals a day to 2500cals and 2900cals on the weekend.

I will be taking 2 weeks off after for thanks giving from diet and training, this is going to be hard because I literally work my entire life around meals and training lol.

hopefully the rest will do my body good though.View attachment 62545View attachment 62544
View attachment 62543
My workout log from last week attached. View attachment 62542

@Skinticket87 thanks for the update, welcome back to the EVO family here

can you copy paste this from worksheet to text here? many newbies cant read images
energy hard to say
whats your macros? and food? can you share please