Approved Log On going transformation Log

[Nacho]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

 

[willipede]

Good work having a crack. Look after yourself get healed up, dial in the diet and get the basics nailed

Unless you're pretty experienced the best thing I can recommend is getting a good coach

How old are you, you look quite young?

 

[Nacho]

Hey mate 27, definitely looking into getting a coach once I’m all healed up and ready to go 100% mainly tryna focus on getting the diet right now and open to any help

 

[willipede]

Look for a good in person coach so they can work around your injuries would be best that can also give you a structured diet to follow if you can afford it.

Those macros don't look to bad for your size. Could maybe add a touch more healthy fats in to help with hormone production

You don't want to be gaining weight too fast otherwise it will end up being mostly fats

Make sure your in the gym smashing leg workouts twice a week while you get your injuries sorted

 

[Allupfromhere]

Glad you got this log going bro, everyone starts somewhere and a majority of people never start at all. It is a marathon not a sprint and longevity and health should be priority. Keep the foods clean dont chase size in general with dirty bulking, there is changes there already between the photos in 4 weeks brother so you are heading in the right direction! As a hard gainer dont skip meals this is important for fuel and recovery, you are in the right place brother evo fam is here for all of us. Good luck and looking foward to seeing you jacked

 

[Allupfromhere]

Was just having a proper look at your meals brother and your a fair way off your macros targets, it is tricky when you first start tracking to get it accurate but you will get used to it over time.

I adjusted a few things for you to get you a little closer to your target numbers which look pretty good.

Your first meal..
Increase oats to 50g
Add in 100g mixed berries
Use almond milk to mix 200ml
Add in some organic almond or peanut butter at 20g
And move your protein shake to this meal also (i have moved your yoghurts later in the day)

Meal 2
Swap your ratios around, go 250g potato and 200g of chicken breast.
Add in a piece of fruit of choice.

Meal 3 or more so a snack
This is where i would moved your yoghurts and add 30g of walnuts for Omega 3s
As your current Fats in the meals you have shown are actually very low. Can also add in a piece of fruit here too.

Preworkout is ok but if you have the time to get some proper food in and let it digest properly i would opt for this. Look for high Gi carbs preworkout and keep Fats to a bare minimum if any before you train as it will slow the release of your carbs too much.
Use the dextrin for Intra.

Post workout meal i would also swap your ratios around here and swap to sweet potato.
Try and add in some veg

You were at over 250g protein for the day With the meals your have shown, You dont need this much at your weight currently. 180g daily or 200g max.. some may have other opinions on this.
Hit protein target for your weight with a slight surplus and fat targets for your weight also for joint health, hormone balance etc.
The rest fill in with carbs.

These are suggestions as everything is personalised from person to person and how we all respond to nutrition differently.
It is a game of trial and error as we move through our journeys. A coach can help refine things much quicker though.

All the best brother.

 

[LevButlerov]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

Hey mate 27, definitely looking into getting a coach once I’m all healed up and ready to go 100% mainly tryna focus on getting the diet right now and open to any help

@Nacho welcome to the big EVO family we are very happy you are here sharing.

You shared only 1 day of food and training from what I see.

Please share about 4-5 days as you go before we start talking about changes. Obviously, my first thought is "more food" but I want to see more details day to day first.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[stevesmi]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho

This is a great start to this log man. I think you're going to have Sensational results. Make sure you keep the consistency, going the whole way.

 

[BodyMonster34]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho Bro, you definitely got a good prison physique.

Now, you got to get stronger. What happen When you end up in prison? How You Gonna defend yourself?

 

[Nacho]

Look for a good in person coach so they can work around your injuries would be best that can also give you a structured diet to follow if you can afford it.

Those macros don't look to bad for your size. Could maybe add a touch more healthy fats in to help with hormone production

You don't want to be gaining weight too fast otherwise it will end up being mostly fats

Make sure your in the gym smashing leg workouts twice a week while you get your injuries sorted

Thanks mate I really appreciate it I’ll start having a look at coaches in my area, I have noticed over the best 6-7 weeks my weight has pretty much stayed the same thru out maybe fluctuating between 2kg more or less, but my body is definitely changing

 

[Nacho]

@Nacho Bro, you definitely got a good prison physique.

Now, you got to get stronger. What happen When you end up in prison? How You Gonna defend yourself?

That’s the aim of the game

 

[Nacho]

Push/Pull/Legs

21-05-25



Pull 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Back -

Dumbbell row

3 x sets

Tempo 1-1-3-2

15kg x 12

15kg x 12

15kg x 12



Barbell row

3 x sets

Tempo 1-1-3-2

30kg x 12

30kg x 10

30kg x 7



Dumbell pull overs

3 x sets

Tempo 1-1-3-2

9kg x 12

9kg x 12

9kg x12





- rear delts/ traps-



Bent over rear delt flys

5x sets

Tempo 1-1-3-2

5kg x 15

5kg x 15

5kg x 12

2.5kg x failure

2.5kg x failure



Dumbbell shrugs

5 sets

Tempo 1-1-3-2

13kg x 15

13kg x 12

13kg x 12

9kg x 15

9kg x 11



-Biceps-





Hamer curls

Tempo 1-1-3-2

9kg x 12

9kg x 12

9kg x 12



Superset

Supernate and pronate straight bark curl

Tempo 1-1-2-1

15kg x 15sup x 15pro

15kg x 15sup x 13pro x2 assisted

15kg x 15sup x 10pro x5 assisted





-forearms-



Behind back wrist curls

4 sets

Tempo 1-1-2-2

20kg x15

20kg x 15

15kg x failure

15kg x failure



1.

35g oats

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake









Foods:

Kcal 2166

Protein 186

Carbs 246

Fats 46



Had physio appointment, got dry needles and deep tissue massage shoulder is feeling great today definitely a lot more movement without pain, gonna have a look at diet and change a few things, learning more everyday at how I should approach the diet

 

[ceo]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho bros looking really good on this update. one thing i suggest is more real food over powders. That will help take you to the next level.

 

[Nacho]

Thanks mate! Yeah that’s my number one focus at the moment I went from barley eating 2 meals of shit a day to now having 3 I know the breakfast is still very light and is one of the meals I actually struggle with a lot, It is abit of a constant battle with the food I don’t know why but the appetite is not there, I’ll be hungry for one week and the next I’ll be forcing every mouthful down its abit all over the place at the moment so that’s why I really wanna focus on it, I am very new to nutrition iv lived of take out for years

 

[Allupfromhere]

@Nacho Bro, you definitely got a good prison physique.

Now, you got to get stronger. What happen When you end up in prison? How You Gonna defend yourself?

Remember @Nacho if one man can hold you down that means 2 men can take turns on you, isnt that right @BodyMonster34

 

[Mobster]

Let's see one pic from the side

 

[ROIDDERS]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho i love your screen name lol. cheeto or nacho? that would be good

nice setup so far. i would replace the greens powder for real veggies though.

 

[Ulter]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho Great start to this log, man. You laid out everything perfectly for us. Obviously there's going to be some little tweaks that should be done.
But we'll get it done. Don't worry.

 

[2Thick]

Log



Hello EVO fam I’m new to the platform and gonna log my fitness and healing journey,

Currently 64.4kg unknown body fat, im running a push pull legs core split, push 1, pull 1, legs core 1, rest, push 2, pull 2, legs core 2

I have my first month progression photos and will be updating pictures through the log,

I am new to counting my macros and any advice will be taken on board

My goal is to put on lean size and get my shoulders functioning 100% currently seeing phyiso



Supplements:

Fish oil

Prebiotic 30

Multivitamin

Psyllium husk

Creatine HCL

Vitamin C







Push/Pull/Legs

20-05-25



Push 1

Warm up



3min skipping

20 push ups

3min skipping

20 squats

3min skipping

• Chest -

Incline dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 11

13kg x 11



Flat dumbbell press

3 x sets

Tempo 1-1-3-2

13kg x 12

13kg x 12

13kg x 11



Dumbbell flys

3 x sets

Tempo 1-1-3-2

7kg x 12

7kg x 12

7kg x 12





- Triceps -



Skull crusher / close grip bench press full lock out

3 x sets

Tempo skull crushers 1-1-3-1

Close grip 1-1-2-1

15kg x SC-12 CG-12

15kg x SC-12 CG-10

15kg x SC-12 CG-7



French Press

3 x sets

Tempo 1-2-1-1

9kg x 12

9kg x 10

9kg x 6

• Shoulders -

Bent over flys

4 sets

Tempo 1-1-3-1

5kg x 12

5kg x 12

5kg x 11



Side lateral raise

3 sets

Tempo 1-1-3-2

5kg x 12

5kg x 12

5kg x 12



Still limit weights on shoulder and chest exercise due to shoulders really trying to keep strict form and tempo and stop when as discomfort is felt in shoulders try to reassess form and finish I should also say I do warm up sets in the first muscle action 50% weight till I feel activation 75% for 8

Then 85%-90% for 4 to prepare for the weight



Daily steps 13,618



Food:



1.

35g oats

2x yopro yogurts

Greens powder



2.

250g chicken breast

200g potato





Preworkout.

Hydration salts

Cyclic dextrin

Eaa's



Postworkout meal.

200g potato

250g chicken breast

Greens powder



44g protein shake





Kcal 2,336

Protein 215g

Carbs 254g

Fats 48g



Fasted morning weight was 64.2





Photos are from the first 4 weeks of training and physio

@Nacho very happy with this update man. you won't go wrong with it.
i want to see you continue to grind and push things as you go. i like the protein and carb options. keep it up!

 

[BodyMonster34]

Remember @Nacho if one man can hold you down that means 2 men can take turns on you, isnt that right @BodyMonster34

bro dudes like me exist to protect the nacho's. of course protection cum at cost