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Approved Log Porky21s- Road to IFBB Log

Porky21

Porky21

V.I.P.
EVO Logger
Your Information:
  • Age: 26
  • Height: 178
  • Weight: 88
  • Body Fat % (estimated): 18%
  • Training Experience (in years): 4
Training:
Push legs pull repeat

Diet:
  • Daily Caloric Intake: 2500 cals
  • Macronutrient Split: 220 Protein 250 Carbs 70 Fat
  • Meal Plan: try to list 2-3 different meal options for each
    • Breakfast: 4 eggs, protein yoghurt, sultana bean cereal
    • Morning snack: banana, grapes
    • Lunch: chicken, sweet potato, avocado
    • Post workout meal: tuna, rice, veggies
    • Dinner: salmon, rice, avocado
    • Dessert: ninja creami, milk, protein scoop, frozen berries
Supplements:
Protein, pre, bcaa’s
Blood Work:
  • Recent Blood Work: yes
  • Photos attached below
Cycle Plan:
  • Cycle Goals: build muscle
  • Compounds Planned for Use: test e
  • Dosage and Frequency: 1ml a week
  • Cycle Length: 12-15 weeks
  • Post Cycle Therapy (if applicable): cruising
 

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Porky21 said:
I’ve been told that simple supplements and water can bring this down is that true?
Click to expand...
Yes certain supps will help bind to SHBG. A great test booster like hcgenerate has the ingredients to do it
 
stevesmi said:
Yes certain supps will help bind to SHBG. A great test booster like hcgenerate has the ingredients to do it
Click to expand...
Sorry I meant supplements like vitamins I’m pretty sure I got told vitamin D, zinc, magnesium to bring it down
 
Porky21 said:
Your Information:
  • Age: 26
  • Height: 178
  • Weight: 88
  • Body Fat % (estimated): 18%
  • Training Experience (in years): 4
Training:
Push legs pull repeat

Diet:
  • Daily Caloric Intake: 2500 cals
  • Macronutrient Split: 220 Protein 250 Carbs 70 Fat
  • Meal Plan: try to list 2-3 different meal options for each
    • Breakfast: 4 eggs, protein yoghurt, sultana bean cereal
    • Morning snack: banana, grapes
    • Lunch: chicken, sweet potato, avocado
    • Post workout meal: tuna, rice, veggies
    • Dinner: salmon, rice, avocado
    • Dessert: ninja creami, milk, protein scoop, frozen berries
Supplements:
Protein, pre, bcaa’s
Blood Work:
  • Recent Blood Work: yes
  • Photos attached below
Cycle Plan:
  • Cycle Goals: build muscle
  • Compounds Planned for Use: test e
  • Dosage and Frequency: 1ml a week
  • Cycle Length: 12-15 weeks
  • Post Cycle Therapy (if applicable): cruising
Click to expand...
welcome back to the EVO family @Porky21 very nice share.

I would like to see more details below, including cycle details.

Cycle
Please tell us what exactly is the gear you'll be using or are using now.

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 :)
 
LevButlerov said:
welcome back to the EVO family @Porky21 very nice share.

I would like to see more details below, including cycle details.

Cycle
Please tell us what exactly is the gear you'll be using or are using now.

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 :)
Click to expand...
Currently using Genesis labs test E 250 just started doing 250ml a week and will stay here just because it’s my first cycle then will cruise on 100-125ml a week for 6-8 weeks before going to 300> depending on bloods

Training push:
Pec deck
Incline bench
Flat bench
Lateral raises
Rear delt fly
Close grip bench / JM press
Tricep extensions

Legs:
Leg extensions
Hack squats
RDL’S
Leg curls
Calf raises

Pull:
Pillovers
Chest supported row
Lat pulldown
Single arm low row
Barbell curls
Incline curls
Hammer curls
 
Porky21 said:
Sorry I meant supplements like vitamins I’m pretty sure I got told vitamin D, zinc, magnesium to bring it down
Click to expand...
tongkat ali is the big one to get but its not a vitamin, its an herbal
 
Porky21 said:
Currently using Genesis labs test E 250 just started doing 250ml a week and will stay here just because it’s my first cycle then will cruise on 100-125ml a week for 6-8 weeks before going to 300> depending on bloods

Training push:
Pec deck
Incline bench
Flat bench
Lateral raises
Rear delt fly
Close grip bench / JM press
Tricep extensions

Legs:
Leg extensions
Hack squats
RDL’S
Leg curls
Calf raises

Pull:
Pillovers
Chest supported row
Lat pulldown
Single arm low row
Barbell curls
Incline curls
Hammer curls
Click to expand...
@Porky21 how far from IFBB pro do you think you are now?
If you're on low dose gear, that's a far far away place.
 
LevButlerov said:
@Porky21 how far from IFBB pro do you think you are now?
If you're on low dose gear, that's a far far away place.
Click to expand...
Atleast 3,4 possibly 5 years that’s the end goal main goal is just to get on stage get it done get my feed back and keep building off that until the day comes not expecting it to happen straight away but would like to get on stage end of next year or start of the next trying to find a good coach to get me get there that doesn’t charge $150 a week
 
Porky21 said:
Atleast 3,4 possibly 5 years that’s the end goal main goal is just to get on stage get it done get my feed back and keep building off that until the day comes not expecting it to happen straight away but would like to get on stage end of next year or start of the next trying to find a good coach to get me get there that doesn’t charge $150 a week
Click to expand...
Good coaches charge more, but they give you more attention. @Porky21
There are some professionals in the EVO family from your part of the world, @AE1079 @PopRox19 come to mind.

I think you can add to this cycle now without having to wait.
 
LevButlerov said:
Good coaches charge more, but they give you more attention. @Porky21
There are some professionals in the EVO family from your part of the world, @AE1079 @PopRox19 come to mind.

I think you can add to this cycle now without having to wait.
Click to expand...
I was wanting to add primo possibly but wanted to just wait and see how much body handles test on its own first with just 250 a week just in case it goes badly for me
 
Pigsy said:
Mainly, yes or some have sessions

And @UGL OZ has a website ugloz.is
Click to expand...
Awesome! I’ll hopefully get in contact with a few suppliers and see which ones I’ll work with would love to stick to one supplier for the entire time
 
Also got some leg training done today
2X10-12 adduction & abduction machine
3X10-15 seated hamstring curls
2 sets 1X6-8 1X8-10 hack squats
2 sets single leg press 1X8-10 1X10-12
Leg extensions superset with heel raised goblet squats 2X15-20
Calf raises 2X6-10

Managed 85kg top set for 8.5 reps on hack squats and 70kg back off set.
Single leg press actual leg press was taken so did pin loaded machine 100kgs 8 reps 80kgs 11 reps

Leg extensions and goblet squats obviously used as a burn out 60kg leg extensions 20,18 30kg dumbbell used for goblet squats 20,17
 
Porky21 said:
I was wanting to add primo possibly but wanted to just wait and see how much body handles test on its own first with just 250 a week just in case it goes badly for me
Click to expand...
start with masteron before primobolan, easier for us to control E2 @Porky21
 
So far so good.

Really like your meals. Lots of good fats in there and good protein.
 
Avocados are a power food and so are sweet potatoes.
Gotta love it.
 
I would stick to 12 weeks, don't push the 15 weeks, just my opinion.
Even if you're cruising, it still is healthier.
 
, I think you can definitely get there within 5 years. No problem.

We are going to coach you up on here!
 
Also back & bicep workout of today:
Lat pulldown 4X6-8
Chest supported row 4X6-8
Single arm low row 4X6-8
Single arm high row 4X6-8
Seated cable row you guessed it 4X6-8

Biceps:
DB curls
4-5 sets 6-8 reps
Single arm preacher curls
4 sets 8-10 reps
Hammer curls
4 sets 10-12 reps
All sets increasing weight to reach a top set weight trying something new rather than straight sets pyramiding up. All weights increased dramatically

Lat pulldowns 60kgs > 80kgs
Chest supported row 40kgs > 55kgs
Single arm low row 30kgs > 45kgs
Single arm high row 40kgs > 50kgs

Biceps:
Bicep curls 15kgs > 20kgs
Single arm preacher curls 20kgs > 40kgs
Hammer curls 12.5kgs > 17.5kgs

Will probably stick to pyramid set style training for the next 12 weeks and see how it works for me rather than doing straight sets. Changing up my program to suit this style so will update once I have new program made

New meal plan coming in soon too 2500 calories still cost of salmon is becoming a night mare with work giving me fewer shifts any meal prep ideas would be glad to hear
 
Porky21 said:
Your Information:
  • Age: 26
  • Height: 178
  • Weight: 88
  • Body Fat % (estimated): 18%
  • Training Experience (in years): 4
Training:
Push legs pull repeat

Diet:
  • Daily Caloric Intake: 2500 cals
  • Macronutrient Split: 220 Protein 250 Carbs 70 Fat
  • Meal Plan: try to list 2-3 different meal options for each
    • Breakfast: 4 eggs, protein yoghurt, sultana bean cereal
    • Morning snack: banana, grapes
    • Lunch: chicken, sweet potato, avocado
    • Post workout meal: tuna, rice, veggies
    • Dinner: salmon, rice, avocado
    • Dessert: ninja creami, milk, protein scoop, frozen berries
Supplements:
Protein, pre, bcaa’s
Blood Work:
  • Recent Blood Work: yes
  • Photos attached below
Cycle Plan:
  • Cycle Goals: build muscle
  • Compounds Planned for Use: test e
  • Dosage and Frequency: 1ml a week
  • Cycle Length: 12-15 weeks
  • Post Cycle Therapy (if applicable): cruising
Click to expand...
@Porky21 nice start to the log man. Will be following along.
 
Porky21 said:
Atleast 3,4 possibly 5 years that’s the end goal main goal is just to get on stage get it done get my feed back and keep building off that until the day comes not expecting it to happen straight away but would like to get on stage end of next year or start of the next trying to find a good coach to get me get there that doesn’t charge $150 a week
Click to expand...
That is what i am doing and my goals as well for competing
 
Porky21 said:
Also back & bicep workout of today:
Lat pulldown 4X6-8
Chest supported row 4X6-8
Single arm low row 4X6-8
Single arm high row 4X6-8
Seated cable row you guessed it 4X6-8

Biceps:
DB curls
4-5 sets 6-8 reps
Single arm preacher curls
4 sets 8-10 reps
Hammer curls
4 sets 10-12 reps
All sets increasing weight to reach a top set weight trying something new rather than straight sets pyramiding up. All weights increased dramatically

Lat pulldowns 60kgs > 80kgs
Chest supported row 40kgs > 55kgs
Single arm low row 30kgs > 45kgs
Single arm high row 40kgs > 50kgs

Biceps:
Bicep curls 15kgs > 20kgs
Single arm preacher curls 20kgs > 40kgs
Hammer curls 12.5kgs > 17.5kgs

Will probably stick to pyramid set style training for the next 12 weeks and see how it works for me rather than doing straight sets. Changing up my program to suit this style so will update once I have new program made

New meal plan coming in soon too 2500 calories still cost of salmon is becoming a night mare with work giving me fewer shifts any meal prep ideas would be glad to hear
Click to expand...
New meal plan will be interesting, but I'd like to see you drop set a bit more on arms, not always upset. @Porky21
did you have cardio time?
 
LevButlerov said:
New meal plan will be interesting, but I'd like to see you drop set a bit more on arms, not always upset. @Porky21
did you have cardio time?
Click to expand...
As I said was trying Kevin levrone workout so did what he used to do to get full effect
 
Porky21 said:
It wasn’t even that hard? Why would I need his genetics to do a simple workout?
Click to expand...
I'm not saying you have to, I mean for it to work you'd need his genetics. He had amazing genetics, his training was nothing. Try Dorian yates or Ronnie training.
 
LevButlerov said:
I'm not saying you have to, I mean for it to work you'd need his genetics. He had amazing genetics, his training was nothing. Try Dorian yates or Ronnie training.
Click to expand...
They all did the same style pyramid until a top set working weight then next exercise
 
Porky21 said:
Your Information:
  • Age: 26
  • Height: 178
  • Weight: 88
  • Body Fat % (estimated): 18%
  • Training Experience (in years): 4
Training:
Push legs pull repeat

Diet:
  • Daily Caloric Intake: 2500 cals
  • Macronutrient Split: 220 Protein 250 Carbs 70 Fat
  • Meal Plan: try to list 2-3 different meal options for each
    • Breakfast: 4 eggs, protein yoghurt, sultana bean cereal
    • Morning snack: banana, grapes
    • Lunch: chicken, sweet potato, avocado
    • Post workout meal: tuna, rice, veggies
    • Dinner: salmon, rice, avocado
    • Dessert: ninja creami, milk, protein scoop, frozen berries
Supplements:
Protein, pre, bcaa’s
Blood Work:
  • Recent Blood Work: yes
  • Photos attached below
Cycle Plan:
  • Cycle Goals: build muscle
  • Compounds Planned for Use: test e
  • Dosage and Frequency: 1ml a week
  • Cycle Length: 12-15 weeks
  • Post Cycle Therapy (if applicable): cruising
Click to expand...
@Porky21 You've got a good base with your training and diet. For building muscle, increasing your caloric intake and protein might be beneficial. 1ml of Test E per week is a low dose; typically, 250-500mg per week is more common for muscle growth.
 
RoySimpson said:
@Porky21 You've got a good base with your training and diet. For building muscle, increasing your caloric intake and protein might be beneficial. 1ml of Test E per week is a low dose; typically, 250-500mg per week is more common for muscle growth.
Click to expand...
Wanting to lose some belly fat before the winter so that’s why I’m in the cut just to get abit leaner then big bulk through winter
 
Porky21 said:
They all did the same style pyramid until a top set working weight then next exercise
Click to expand...
They did amazing volume, a lot of it. :D
 
Leg day today hack squat top set 55kgs each side of the hack, up 10kgs for 7 reps (1 rep less than last week but up in weight)
RDL’S up in weight for the same reps 8 reps 120-130
Banded leg press 4 plates a side 12 reps
4.5 plates 10
5 plates 8 reps
Seated hamstring curls 3 sets 60,65,70kgs
Leg extension 3 sets 65,70,75kgs
Calf raises 3 sets 40,60,80kgs. AMRAP

Gone up to 250ml a week injecting Monday Thursday just finished my 3rd week was doing 100ml a week but went up because of some helpful boys on here will run this for the next 9-12 weeks depending on if I want to go for 12-15 week cycle before cruising.
Bloods will be done in 4-5 weeks once my bloods are stable on 250ml a week to see how it’s all looking.

Looking to add some compounds for me next blast phase and was thinking primo or dbol or Decca or something to get some size & strength gains. Will be adding AI’s if needed so will have arimidex on hand
 
Porky21 said:
Leg day today hack squat top set 55kgs each side of the hack, up 10kgs for 7 reps (1 rep less than last week but up in weight)
RDL’S up in weight for the same reps 8 reps 120-130
Banded leg press 4 plates a side 12 reps
4.5 plates 10
5 plates 8 reps
Seated hamstring curls 3 sets 60,65,70kgs
Leg extension 3 sets 65,70,75kgs
Calf raises 3 sets 40,60,80kgs. AMRAP

Gone up to 250ml a week injecting Monday Thursday just finished my 3rd week was doing 100ml a week but went up because of some helpful boys on here will run this for the next 9-12 weeks depending on if I want to go for 12-15 week cycle before cruising.
Bloods will be done in 4-5 weeks once my bloods are stable on 250ml a week to see how it’s all looking.

Looking to add some compounds for me next blast phase and was thinking primo or dbol or Decca or something to get some size & strength gains. Will be adding AI’s if needed so will have arimidex on hand
Click to expand...
@Porky21 you want to add gear? i think just primobolan not dbol bro always start with the easy stuff but if hard to get primo these days try some light eq you hanlde that ok?
 
Porky21 said:
Leg day today hack squat top set 55kgs each side of the hack, up 10kgs for 7 reps (1 rep less than last week but up in weight)
RDL’S up in weight for the same reps 8 reps 120-130
Banded leg press 4 plates a side 12 reps
4.5 plates 10
5 plates 8 reps
Seated hamstring curls 3 sets 60,65,70kgs
Leg extension 3 sets 65,70,75kgs
Calf raises 3 sets 40,60,80kgs. AMRAP

Gone up to 250ml a week injecting Monday Thursday just finished my 3rd week was doing 100ml a week but went up because of some helpful boys on here will run this for the next 9-12 weeks depending on if I want to go for 12-15 week cycle before cruising.
Bloods will be done in 4-5 weeks once my bloods are stable on 250ml a week to see how it’s all looking.

Looking to add some compounds for me next blast phase and was thinking primo or dbol or Decca or something to get some size & strength gains. Will be adding AI’s if needed so will have arimidex on hand
Click to expand...
Not 100ml dude. 100mg
 
, love me a nice leg day.

You're pushing some big time weight as well.
 
Keep up the good work on this. I think Deca is really good if you haven't tried it yet.
 
I would go with equipoise on your next one.

Or primo, I would focus more on lean bulking.
 
aromasin is always going to be better then adex.
its a suicide AI
 
Looking forward to seeing your blood work.

That will tell us a lot about what's going on.
 
Nice job balancing out your legs.

Hitting your front and your back end of your upper legs is important.
 
Very nice on the calf training.
That's the way it's done. Keep it up.
 
If you plan on running a 19nor and have no experience i would look into npp, short acting ester, with decca you can run into problems and if you do, decca is a long acting ester and will remian in the body for a prolonged period of time, i like npp because it is in and out the system in a matter of a few weeks if you run into unwanted issues, down side is you have to pin a little more, for me id rather that then having a mental head fuck or other issues.

Also if u go with npp or decca run proviron with it will help balance things out in the body.
 
Porky21 said:
Leg day today hack squat top set 55kgs each side of the hack, up 10kgs for 7 reps (1 rep less than last week but up in weight)
RDL’S up in weight for the same reps 8 reps 120-130
Banded leg press 4 plates a side 12 reps
4.5 plates 10
5 plates 8 reps
Seated hamstring curls 3 sets 60,65,70kgs
Leg extension 3 sets 65,70,75kgs
Calf raises 3 sets 40,60,80kgs. AMRAP

Gone up to 250ml a week injecting Monday Thursday just finished my 3rd week was doing 100ml a week but went up because of some helpful boys on here will run this for the next 9-12 weeks depending on if I want to go for 12-15 week cycle before cruising.
Bloods will be done in 4-5 weeks once my bloods are stable on 250ml a week to see how it’s all looking.

Looking to add some compounds for me next blast phase and was thinking primo or dbol or Decca or something to get some size & strength gains. Will be adding AI’s if needed so will have arimidex on hand
Click to expand...
@Porky21 Solid leg day! Congrats on the weight increases, especially on the hack squat and RDLs. It's great that you're making progress and adjusting your routine accordingly.
 
Porky21 said:
Leg day today hack squat top set 55kgs each side of the hack, up 10kgs for 7 reps (1 rep less than last week but up in weight)
RDL’S up in weight for the same reps 8 reps 120-130
Banded leg press 4 plates a side 12 reps
4.5 plates 10
5 plates 8 reps
Seated hamstring curls 3 sets 60,65,70kgs
Leg extension 3 sets 65,70,75kgs
Calf raises 3 sets 40,60,80kgs. AMRAP

Gone up to 250ml a week injecting Monday Thursday just finished my 3rd week was doing 100ml a week but went up because of some helpful boys on here will run this for the next 9-12 weeks depending on if I want to go for 12-15 week cycle before cruising.
Bloods will be done in 4-5 weeks once my bloods are stable on 250ml a week to see how it’s all looking.

Looking to add some compounds for me next blast phase and was thinking primo or dbol or Decca or something to get some size & strength gains. Will be adding AI’s if needed so will have arimidex on hand
Click to expand...
@Porky21 that’s a great leg day man way to kill em
 
Good work Bru
 
Hey guys. Just wanting to know I’m currently eating 3000 cals and I’m still hungry as fuck after eating all my meals I read somewhere that metabolism speeds up while on testosterone and obviously includes the hunger and shit. Now my question is while enhanced can I eat more calories than I would to bulk if I was natty? So I usually eat around 3100-3300 but now I can eat that and I’m HUNGRY after it so should I go up to like 3600-3800 or even 4000? Cals
 
Porky21 said:
Hey guys. Just wanting to know I’m currently eating 3000 cals and I’m still hungry as fuck after eating all my meals I read somewhere that metabolism speeds up while on testosterone and obviously includes the hunger and shit. Now my question is while enhanced can I eat more calories than I would to bulk if I was natty? So I usually eat around 3100-3300 but now I can eat that and I’m HUNGRY after it so should I go up to like 3600-3800 or even 4000? Cals
Click to expand...
@Porky21 can you eat more ? yea bro sure
should you eat more? not sure
you should get a glp-1 like retatrutide so you aint so hungry
if your goal is IFBB eating more is important but only if you plan the bulk first
 
Alright guys long time no see, currently 6 weeks away from finishing a “tidy up” phase shredding off some unwanted body fat before going onto my first bulking phase. Considering running test e, EQ and an oral of some kind Tbol or just anavar unsure at the moment, wanted to know who everyone trusts the most for me to try their stuff. I’ll be a first time buyer so I need to figure out how it all works and shit but yeah let me know your trusted vendor or bulking stack options rather than the one I’ve been thinking off also been considering NPP I would go primo but it looks very hard to get these days
 
Porky21 said:
Alright guys long time no see, currently 6 weeks away from finishing a “tidy up” phase shredding off some unwanted body fat before going onto my first bulking phase. Considering running test e, EQ and an oral of some kind Tbol or just anavar unsure at the moment, wanted to know who everyone trusts the most for me to try their stuff. I’ll be a first time buyer so I need to figure out how it all works and shit but yeah let me know your trusted vendor or bulking stack options rather than the one I’ve been thinking off also been considering NPP I would go primo but it looks very hard to get these days
Click to expand...
@Porky21 welcome back to the EVO family :D lets get straight test and anavar going.
 
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