Approved Log Pre-First Cycle Planning Log

[Ohyeahbra]

Hi Evo fam,
i am thinking about going on my first cycle,
I’m 31 years old and have been training for about 11 years.
I am currently stuck on around 83kg, for a year now and would like to gain 7-10kg lean muscle mass.
I have dropped some information about myself down below and I would love to hear some advice from you professionals and veterans on what I could do, and also what type of cycle I should start of on to reach my goals.
Thanks guys

Height: 181cm
Weight: 81-83kg
Body fat: 10-15%

All blood work levels came back normal,
Free testosterone levels; 496 pmol/L

Daily calories: 4500
Carbs 55% Protein 30% Fat 15%

Meal plan:
Morning meal
Oats with protein and a Sandwich
Pre work out meal
Yogurt
Pre work out
Post work out meal
Jasmine rice with beans and chicken
Snack meal
Protein shake and nut bar
Dinner meal
Steak with potatoes or pasta
Protein shake


Supplements:
Mass gainer protein powder.
Carb powder ( drink while training)
Creatine
Digestive enzyme

Training routine
Monday: Chest - 4 excuse for 4 set, 10-15 reps
Tuesday: Legs and calves - 4 excuse for 4 set, 10-15 reps
Wednesday: Shoulders - 4 excuse for 4 set, 10-15 reps
Thursday: Legs- 4 excuse for 4 set, 10-15 reps
Friday: Back- 4 excuse for 4 set, 10-15 reps
Saturday: Arms and abs- 4 excuse for 4 set, 10-15 reps
Saturday: Cardio or train body parts that I think I’m lacking
Sunday: Rest day

 

[s.gentz]

Hi Evo fam,
i am thinking about going on my first cycle,
I’m 31 years old and have been training for about 11 years.
I am currently stuck on around 83kg, for a year now and would like to gain 7-10kg lean muscle mass.
I have dropped some information about myself down below and I would love to hear some advice from you professionals and veterans on what I could do, and also what type of cycle I should start of on to reach my goals.
Thanks guys

Height: 181cm
Weight: 81-83kg
Body fat: 10-15%

All blood work levels came back normal,
Free testosterone levels; 496 pmol/L

Daily calories: 4500
Carbs 55% Protein 30% Fat 15%

Meal plan:
Morning meal
Oats with protein and a Sandwich
Pre work out meal
Yogurt
Pre work out
Post work out meal
Jasmine rice with beans and chicken
Snack meal
Protein shake and nut bar
Dinner meal
Steak with potatoes or pasta
Protein shake


Supplements:
Mass gainer protein powder.
Carb powder ( drink while training)
Creatine
Digestive enzyme

Training routine
Monday: Chest - 4 excuse for 4 set, 10-15 reps
Tuesday: Legs and calves - 4 excuse for 4 set, 10-15 reps
Wednesday: Shoulders - 4 excuse for 4 set, 10-15 reps
Thursday: Legs- 4 excuse for 4 set, 10-15 reps
Friday: Back- 4 excuse for 4 set, 10-15 reps
Saturday: Arms and abs- 4 excuse for 4 set, 10-15 reps
Saturday: Cardio or train body parts that I think I’m lacking
Sunday: Rest day

The best cycle you can do for your first is test only 500mg/wk for 12 weeks.
Have an AI on hand as you may need it.
Get N2Guard for organ protection.
Keep your diet clean and train hard.
Get all of your PCT stuff together prior to starting your cycle. https://www.evolutionary.org/forums/threads/the-perfect-pct-simplified.49252/
Get a log going so we can help you make the most of your cycle.

 

[Ohyeahbra]

The best cycle you can do for your first is test only 500mg/wk for 12 weeks.
Have an AI on hand as you may need it.
Get N2Guard for organ protection.
Keep your diet clean and train hard.
Get all of your PCT stuff together prior to starting your cycle. https://www.evolutionary.org/forums/threads/the-perfect-pct-simplified.49252/
Get a log going so we can help you make the most of your cycle.

Thanks for the advice, i will definitely get my PCT ready and a log going

 

[stevesmi]

I would do eq or primo with some test for a first cycle.
Make sure you log it.

Napsgear has everything you need

 

[Ohyeahbra]

I would do eq or primo with some test for a first cycle.
Make sure you log it.

Napsgear has everything you need

I will have a look into running Eq or primo with my cycle. I’m in Australia so I don’t know if Napgears product will get into the country, as our boarder customs are strict

 

[Npcclassicphysique champ]

Hi Evo fam,
i am thinking about going on my first cycle,
I’m 31 years old and have been training for about 11 years.
I am currently stuck on around 83kg, for a year now and would like to gain 7-10kg lean muscle mass.
I have dropped some information about myself down below and I would love to hear some advice from you professionals and veterans on what I could do, and also what type of cycle I should start of on to reach my goals.
Thanks guys

Height: 181cm
Weight: 81-83kg
Body fat: 10-15%

All blood work levels came back normal,
Free testosterone levels; 496 pmol/L

Daily calories: 4500
Carbs 55% Protein 30% Fat 15%

Meal plan:
Morning meal
Oats with protein and a Sandwich
Pre work out meal
Yogurt
Pre work out
Post work out meal
Jasmine rice with beans and chicken
Snack meal
Protein shake and nut bar
Dinner meal
Steak with potatoes or pasta
Protein shake


Supplements:
Mass gainer protein powder.
Carb powder ( drink while training)
Creatine
Digestive enzyme

Training routine
Monday: Chest - 4 excuse for 4 set, 10-15 reps
Tuesday: Legs and calves - 4 excuse for 4 set, 10-15 reps
Wednesday: Shoulders - 4 excuse for 4 set, 10-15 reps
Thursday: Legs- 4 excuse for 4 set, 10-15 reps
Friday: Back- 4 excuse for 4 set, 10-15 reps
Saturday: Arms and abs- 4 excuse for 4 set, 10-15 reps
Saturday: Cardio or train body parts that I think I’m lacking
Sunday: Rest day

Thanks for the advice, i will definitely get my PCT ready and a log going

I will have a look into running Eq or primo with my cycle. I’m in Australia so I don’t know if Napgears product will get into the country, as our boarder customs are strict

@Ohyeahbra welcome to the EVO family bro i upgraded your post to a full pre-cycle planning log so you can get full advice
first thing please share a picture of you face blurred so we can see your base and work off that

Daily calories: 4500
Carbs 55% Protein 30% Fat 15%

Meal plan:
Morning meal
Oats with protein and a Sandwich
Pre work out meal
Yogurt
Pre work out
Post work out meal
Jasmine rice with beans and chicken
Snack meal
Protein shake and nut bar
Dinner meal
Steak with potatoes or pasta
Protein shake

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
this is too general and hard to get, like how much protein you actually eating and fats/carbs (yes i can divide but best to hear it from you)

Training routine
Monday: Chest - 4 excuse for 4 set, 10-15 reps
Tuesday: Legs and calves - 4 excuse for 4 set, 10-15 reps
Wednesday: Shoulders - 4 excuse for 4 set, 10-15 reps
Thursday: Legs- 4 excuse for 4 set, 10-15 reps
Friday: Back- 4 excuse for 4 set, 10-15 reps
Saturday: Arms and abs- 4 excuse for 4 set, 10-15 reps
Saturday: Cardio or train body parts that I think I’m lacking
Sunday: Rest day

Diet, Training, Cardio
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:
Mass gainer protein powder.
Carb powder ( drink while training)
Creatine
Digestive enzyme

supplements
what digestive supps you use?
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

 

[Ohyeahbra]

Thanks for the advice, I will get this log started and get it up soon

 

[Wootoom]

You need to check with the Aussie guys on sources.
Very different than what we deal with in North America.

 

[Vadim Fedorov]

most people will say to use testosterone as a first cycle.

Pretty standard but it's definitely not mandatory.

 

[Ohyeahbra]

You need to check with the Aussie guys on sources.
Very different than what we deal with in North America.

Yes it’s very different here in Australia, as our border security are very strict.
But there are some very good vendors here from what I have read up on here.
Keen to try them out

 

[Ohyeahbra]

most people will say to use testosterone as a first cycle.

Pretty standard but it's definitely not mandatory.

Yes I think I will run testosterone for my first cycle just to see where I can get with it first

 

[2Thick]

If I were you I would add in an oral to the cycle.
Something mild. Maybe some anavar

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

There is no rule to do in a first cycle.
Some people will do testosterone at 300 mg. Some people will do it at 500 mg but no reason to go higher.

 

[chesty]

For bulking you may want to run some testosterone for sure.

You can kick-start things with some dbol

 

[ROIDDERS]

big mistakes on our first cycle as people don't realize the estrogen risks.
You really gotta watch out for that.

 

[ceo]

Bros. Looking forward to seeing your first stack.

It looks pretty good, but make sure you're adding more vegetables.

 

[Ohyeahbra]

big mistakes on our first cycle as people don't realize the estrogen risks.
You really gotta watch out for that.

Yes I will be watching my estrogen levels really closes
Thanks mate

 

[Ohyeahbra]

Bros. Looking forward to seeing your first stack.

It looks pretty good, but make sure you're adding more vegetables.

Yeah I know, I will definitely be throwing more vegetables in my diet this week,
I’m tweaking my diet and training to the best capacity as I can
Thank you

 

[Mobster]

Test levels right in the middle of the curve

 

[Ohyeahbra]

Test levels right in the middle of the curve

Sorry what does that mean ?

 

[ballin2504]

Primo and test with some var

 

[Masonic Bodybuilder]

Good start to the log brother. I look forward to following your progress.

 

[LevButlerov]

Yeah I know, I will definitely be throwing more vegetables in my diet this week,
I’m tweaking my diet and training to the best capacity as I can
Thank you

waiting on this, how about pics of you? any shares? we are waiting

 

[Ohyeahbra]

waiting on this, how about pics of you? any shares? we are waiting

Sorry for the wait, I’m currently away at work in mining so I’ve been quite busy.
I will get the log/post up in a couple days
Sorry for any convenience guys

 

[Ohyeahbra]

Hey Evo fam,
I just typed up my daily training routine and my daily meal plan from what I can remember, I also attached a photo of my current physic.
I keen to hear what you think
Cheers lads

Monday: Chest -
Chest press 4x15
Db incline press 4x12
Incline Flys 4x15
Push ups 4x10-20
Tuesday: Legs and calves-
Db hamstring curls 3x 12-15
Db split squats 3x12
Seated leg press calf raises 3x20
Seated calf raises 3x15
Wednesday: Shoulders -
Db press 4x10-15
Lateral raise 4x15-20
Rear delt raise 4 x15
Rear delt cable flys 4x 15-20
Thursday: Legs and calves-
Leg press 5x 10-15
Leg extensions 5x 10-15
Standing calf raises 4 x15
Seated calf raises 4x15
Friday: Back-
Seated row wide 4x10
Machine bent row 4x12
Db row 4x12
Lat pull downs 4x12
Db Shrugs 4x12
Saturday: Arms-
Hammer curls 4x 12
Db over 4x12
Hammer curls 4x12
Tricep extensions rope cable 4x12
Sunday: Rest day


Meal 1
100g white oats-356 calories
2 scoops Mass gain protein-230 calories
160g yogurt-93 calories
2 slices of white toast-212 calories
Before the gym
Pre workout-49 calories
Creatine-24 calories
40g carb powder- 155 calories
Meal 2
300g jasmine rice-1018 calories
40g green beans- 14 calories
129g chicken thigh- 228 calories
35g avocado- 56 calories
Meal 3
2 boiled eggs-143 calories
Nut bar- 161 calories
Protein shake- 104 calories
Meal 4
200g Rump steak- 277 calories

 

[Bear_]

Hi, you look great.
I'm interested in your progress, because I want to start for the first time

 

[Ohyeahbra]

Hi, you look great.
I'm interested in your progress, because I want to start for the first time

Thank you
Hopefully i can help you out then mate

 

[LevButlerov]

Hey Evo fam,
I just typed up my daily training routine and my daily meal plan from what I can remember, I also attached a photo of my current physic.
I keen to hear what you think
Cheers lads

Monday: Chest -
Chest press 4x15
Db incline press 4x12
Incline Flys 4x15
Push ups 4x10-20
Tuesday: Legs and calves-
Db hamstring curls 3x 12-15
Db split squats 3x12
Seated leg press calf raises 3x20
Seated calf raises 3x15
Wednesday: Shoulders -
Db press 4x10-15
Lateral raise 4x15-20
Rear delt raise 4 x15
Rear delt cable flys 4x 15-20
Thursday: Legs and calves-
Leg press 5x 10-15
Leg extensions 5x 10-15
Standing calf raises 4 x15
Seated calf raises 4x15
Friday: Back-
Seated row wide 4x10
Machine bent row 4x12
Db row 4x12
Lat pull downs 4x12
Db Shrugs 4x12
Saturday: Arms-
Hammer curls 4x 12
Db over 4x12
Hammer curls 4x12
Tricep extensions rope cable 4x12
Sunday: Rest day


Meal 1
100g white oats-356 calories
2 scoops Mass gain protein-230 calories
160g yogurt-93 calories
2 slices of white toast-212 calories
Before the gym
Pre workout-49 calories
Creatine-24 calories
40g carb powder- 155 calories
Meal 2
300g jasmine rice-1018 calories
40g green beans- 14 calories
129g chicken thigh- 228 calories
35g avocado- 56 calories
Meal 3
2 boiled eggs-143 calories
Nut bar- 161 calories
Protein shake- 104 calories
Meal 4
200g Rump steak- 277 calories

@Ohyeahbra Meal 1-4 high protein, this is perfect. How about another scoop of protein in meal 1 and preworkout 1 scoop of protein can we add this?
Training shoulders are high volume perfect so are arms but any drop sets?

 

[LevButlerov]

Hey Evo fam,
I just typed up my daily training routine and my daily meal plan from what I can remember, I also attached a photo of my current physic.
I keen to hear what you think
Cheers lads

Monday: Chest -
Chest press 4x15
Db incline press 4x12
Incline Flys 4x15
Push ups 4x10-20
Tuesday: Legs and calves-
Db hamstring curls 3x 12-15
Db split squats 3x12
Seated leg press calf raises 3x20
Seated calf raises 3x15
Wednesday: Shoulders -
Db press 4x10-15
Lateral raise 4x15-20
Rear delt raise 4 x15
Rear delt cable flys 4x 15-20
Thursday: Legs and calves-
Leg press 5x 10-15
Leg extensions 5x 10-15
Standing calf raises 4 x15
Seated calf raises 4x15
Friday: Back-
Seated row wide 4x10
Machine bent row 4x12
Db row 4x12
Lat pull downs 4x12
Db Shrugs 4x12
Saturday: Arms-
Hammer curls 4x 12
Db over 4x12
Hammer curls 4x12
Tricep extensions rope cable 4x12
Sunday: Rest day


Meal 1
100g white oats-356 calories
2 scoops Mass gain protein-230 calories
160g yogurt-93 calories
2 slices of white toast-212 calories
Before the gym
Pre workout-49 calories
Creatine-24 calories
40g carb powder- 155 calories
Meal 2
300g jasmine rice-1018 calories
40g green beans- 14 calories
129g chicken thigh- 228 calories
35g avocado- 56 calories
Meal 3
2 boiled eggs-143 calories
Nut bar- 161 calories
Protein shake- 104 calories
Meal 4
200g Rump steak- 277 calories

Also you look amazing, great body thanks for sharing, tight and big chest arms, you look great to build from.

 

[Ohyeahbra]

@Ohyeahbra Meal 1-4 high protein, this is perfect. How about another scoop of protein in meal 1 and preworkout 1 scoop of protein can we add this?
Training shoulders are high volume perfect so are arms but any drop sets?

Yeah I’ll add another scoop of protein to meal 1
No I don’t plan on to do drop sets, only when I’m felling on point and want a good pump.
Do you suggest drop sets ?

 

[Ohyeahbra]

Also you look amazing, great body thanks for sharing, tight and big chest arms, you look great to build from.

Thank you I appreciate it mate

 

[LevButlerov]

Thank you I appreciate it mate

Looking forward to you growing.

 

[LevButlerov]

Yeah I’ll add another scoop of protein to meal 1
No I don’t plan on to do drop sets, only when I’m felling on point and want a good pump.
Do you suggest drop sets ?

I suggest at least 1-2 drop sets get the max pump into the arms especially.

 

[Ohyeahbra]

I suggest at least 1-2 drop sets get the max pump into the arms especially.

Okay mate I will incorporate that into my training routine

 

[Tiger Salman Khan]

Hi Evo fam,
i am thinking about going on my first cycle,
I’m 31 years old and have been training for about 11 years.
I am currently stuck on around 83kg, for a year now and would like to gain 7-10kg lean muscle mass.
I have dropped some information about myself down below and I would love to hear some advice from you professionals and veterans on what I could do, and also what type of cycle I should start of on to reach my goals.
Thanks guys

Height: 181cm
Weight: 81-83kg
Body fat: 10-15%

All blood work levels came back normal,
Free testosterone levels; 496 pmol/L

Daily calories: 4500
Carbs 55% Protein 30% Fat 15%

Meal plan:
Morning meal
Oats with protein and a Sandwich
Pre work out meal
Yogurt
Pre work out
Post work out meal
Jasmine rice with beans and chicken
Snack meal
Protein shake and nut bar
Dinner meal
Steak with potatoes or pasta
Protein shake


Supplements:
Mass gainer protein powder.
Carb powder ( drink while training)
Creatine
Digestive enzyme

Training routine
Monday: Chest - 4 excuse for 4 set, 10-15 reps
Tuesday: Legs and calves - 4 excuse for 4 set, 10-15 reps
Wednesday: Shoulders - 4 excuse for 4 set, 10-15 reps
Thursday: Legs- 4 excuse for 4 set, 10-15 reps
Friday: Back- 4 excuse for 4 set, 10-15 reps
Saturday: Arms and abs- 4 excuse for 4 set, 10-15 reps
Saturday: Cardio or train body parts that I think I’m lacking
Sunday: Rest day

@Ohyeahbra Good start man.....looking forward to an amazing log...........

 

[25homes]

Should be good run

 

[CypherOCE]

Another Aussie to follow along awesome

Hope you got a good method for getting VG your stuff up to the mines with you haha there was a few others who also FIFO @codezz and possibly one or two more

He should be able to help you out if you get stuck

 

[codezz]

Ooosh, will be following along brother,

Give us a shout if u need any help,

Ur physique is a good base to build on good stuff man,

What site u be heading to?

 

[Ohyeahbra]

Ooosh, will be following along brother,

Give us a shout if u need any help,

Ur physique is a good base to build on good stuff man,

What site u be heading to?

Thanks for the support brother
I will definitely reach out to you if I have any questions

I’m at Roy hill at the moment bro