Approved Log Road back to Powerlifting 2025 Cycle Log

[Kopite67]

My meal update for this growth period will simply consist of daily protien intake and overall calories. I am watching all macros just not as diligently as during the cut phase.
Yesterday ended up with a with a protien intake of 307g and 3,823 total calories.
Today's meals:
Meal 2: Salmon, sausage, mushroom, tomato, poached eggs, bacon and a slice of sourdough P68
Meal 1 and 3: 2 x shakes, protein bar P97
Meal 4: Breast chicken in mango, ginger and kaffir lime marinade, peas, corn, beans P55
Meal 5: Beef massaman curry and rice P40
Meal 6: low fat yoghurt and Protien muesli P24

Total Protien 284 Cal 3,252

 

[Noah Wixx]

Hey Evo Fam,
Meal time log.
Dinner yesterday was a Chicken and Mushroom Pasta P35 C34 F30 Cal 543
Breakfast Omelette with Chilli and Garlic P48 C7 F42 Cal 701
Lunch today is Chicken breast with prosciutto, cup brown rice, snow peas, tbsp Soy and Tabasco P56.8 C52.5 F15.1 Cal 542 This looks so good, I have struggled not to taste test it.

Have a great day all

Meals on point

 

[ballin2504]

Hey Evo Fam,
Meal time log.
Dinner yesterday was a Chicken and Mushroom Pasta P35 C34 F30 Cal 543
Breakfast Omelette with Chilli and Garlic P48 C7 F42 Cal 701
Lunch today is Chicken breast with prosciutto, cup brown rice, snow peas, tbsp Soy and Tabasco P56.8 C52.5 F15.1 Cal 542 This looks so good, I have struggled not to taste test it.

Have a great day all

@Kopite67 nice work on the food. And the macros look really good

 

[Kopite67]

@Kopite67 nice work on the food. And the macros look really good

Thanks brother. Love my food

 

[LevButlerov]

My meal update for this growth period will simply consist of daily protien intake and overall calories. I am watching all macros just not as diligently as during the cut phase.
Yesterday ended up with a with a protien intake of 307g and 3,823 total calories.
Today's meals:
Meal 2: Salmon, sausage, mushroom, tomato, poached eggs, bacon and a slice of sourdough P68
Meal 1 and 3: 2 x shakes, protein bar P97
Meal 4: Breast chicken in mango, ginger and kaffir lime marinade, peas, corn, beans P55
Meal 5: Beef massaman curry and rice P40
Meal 6: low fat yoghurt and Protien muesli P24

Total Protien 284 Cal 3,252

Thanks brother. Love my food

EVO family loves that food too, looks SUPER tasty @Kopite67 have you tracked the carbs protein?

 

[Kopite67]

EVO family loves that food too, looks SUPER tasty @Kopite67 have you tracked the carbs protein?

No sure what you mean exactly by that? Can you elaborate please

 

[LevButlerov]

No sure what you mean exactly by that? Can you elaborate please

I see you tracking protein but how about fats carbs fiber?
@Kopite67

Total Protien 284 Cal 3,252

 

[Kopite67]

I see you tracking protein but how about fats carbs fiber?
@Kopite67

Oh, not as diligently as in the "cut" stage Lev. I need my protein to be higher as you know (I figure around 300g) and my overall calories (3000 to 3500 I think) but carbs and fats not as much whilst ensuring they are not over the top. I can, I am just being a bit lazy I suppose

 

[Kopite67]

I see you tracking protein but how about fats carbs fiber?
@Kopite67

Besides my bloodwork said nice things about my glucose and most of my Cholesterol so I figure I can wing that a bit more whilst I go for strength

 

[LevButlerov]

Oh, not as diligently as in the "cut" stage Lev. I need my protein to be higher as you know (I figure around 300g) and my overall calories (3000 to 3500 I think) but carbs and fats not as much whilst ensuring they are not over the top. I can, I am just being a bit lazy I suppose

Use and app and you can screen shot from it

Besides my bloodwork said nice things about my glucose and most of my Cholesterol so I figure I can wing that a bit more whilst I go for strength

You can sure @Kopite67

 

[Kopite67]

International Chest day...
Bench 5 x 20,40,60,80,100,110,120 4x125kg
Missed rep 5 at 125
Incline Bench 3 x 60, 72.5,82.5,92.5,102.5, 2 x112.5kg
Missed this last rep too.
Flat flys 3x10x 25kg

Really good session and right at the edge of my strength levels at present. This is where the work gets put in now.

 

[Kopite67]

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

 

[25homes]

Nice job

 

[LevButlerov]

International Chest day...
Bench 5 x 20,40,60,80,100,110,120 4x125kg
Missed rep 5 at 125
Incline Bench 3 x 60, 72.5,82.5,92.5,102.5, 2 x112.5kg
Missed this last rep too.
Flat flys 3x10x 25kg

Really good session and right at the edge of my strength levels at present. This is where the work gets put in now.

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

Good is on a new level, but good carbs, you feel lifts going up? @Kopite67

 

[Kopite67]

Good is on a new level, but good carbs, you feel lifts going up? @Kopite67

Interesting you should say that. Overall my lifts are going up, however some of these have definite room to do so as I have increased at an easy rate.
Bench yesterday however stalled at the final rep on both main exercises. It was definitely an energy thing (lack of) I feel.
I was looking at ways to help this and I really am open to advice and suggestions. It is not the first time this has occurred and in fact is becoming more prevalent lately.

 

[LevButlerov]

Interesting you should say that. Overall my lifts are going up, however some of these have definite room to do so as I have increased at an easy rate.
Bench yesterday however stalled at the final rep on both main exercises. It was definitely an energy thing (lack of) I feel.
I was looking at ways to help this and I really am open to advice and suggestions. It is not the first time this has occurred and in fact is becoming more prevalent lately.

You can do creatine and amino acids pre training, have you tested this? @Kopite67

 

[Kopite67]

I have creative but not aminos. I think the gap between my last meal and when I train is also an issue so I will try some sort of carb/protein hit and hour before I hit the gym and see if that helps That I can do today and I will look into pre training aminos as well. Thanks for the advice

 

[stevesmi]

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

gotta love the amazing food. you impress us everytime you update. @Kopite67 keep up the good work!

 

[Mobster]

International Chest day...
Bench 5 x 20,40,60,80,100,110,120 4x125kg
Missed rep 5 at 125
Incline Bench 3 x 60, 72.5,82.5,92.5,102.5, 2 x112.5kg
Missed this last rep too.
Flat flys 3x10x 25kg

Really good session and right at the edge of my strength levels at present. This is where the work gets put in now.

Noooo., That's Friday. Monday is leg day

 

[Kopite67]

Training tonight was Deadlift singles. Bwt today 106.3kg.
A timely discussion above with @LevButlerov lead to an amino energy drink and small meal pre training and it seemed to help with energy levels.

Deadlifts 3 x 70,90kg
1 x 120,140,160,180,200,210kg
210kg is the highest deadlift for me since my 260kg in my last comp in 2017 at a bwt of 116kg before work and injuries derailed things.
Felt better than expected and my back did not twinge at all. First time in a while with that.

Cable row 8 x 10kg, 16.26kg then 4x8 x 22.5

I have given up on vid's for now so a pic story it is

 

[LevButlerov]

Training tonight was Deadlift singles. Bwt today 106.3kg.
A timely discussion above with @LevButlerov lead to an amino energy drink and small meal pre training and it seemed to help with energy levels.

Deadlifts 3 x 70,90kg
1 x 120,140,160,180,200,210kg
210kg is the highest deadlift for me since my 260kg in my last comp in 2017 at a bwt of 116kg before work and injuries derailed things.
Felt better than expected and my back did not twinge at all. First time in a while with that.

Cable row 8 x 10kg, 16.26kg then 4x8 x 22.5

I have given up on vid's for now so a pic story it is

Lifted heavy like butter you are strong! @Kopite67

 

[Kopite67]

Todays Menu items were:
M1: Omelette 3 eggs, 3 slices shortcut Bacon, 1/2 cup cheese P45 F45 C3 Cal 604
M2: 3 Corn thins, cheese spread, 100g beef P26 C15 F13 Cal 277
M3: Protien bar P11 C13 F11 Cal 197
M4: Italian pizza Sub P78 C80 F61 Cal 1228
M5: Protein Shake P41 C10 F3 Cal 226

Pre training: Amino energy drink and protein bar P12 C7 F6 Cal 198
Post training: Protein water P24 C1 F0 Cal 101

M6: Chicken Fettuccine P34 C52 F18
M7: Protein custard and Casien protien P41 C17 F8 Cal 317

Total P292 Cal 3658

Sub certainly helped push the calories up today. Bit cleaner tomorrow.

 

[Kopite67]

Lifted heavy like butter you are strong! @Kopite67

Thanks for the amino assist. Still a very long way to go, but it is start.

 

[Kopite67]

Menu is no good without pictorial proof

 

[BodyMonster34]

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

bro @Kopite67 i love this food. but where the red meat? gotta do it if you want to make the man

 

[ceo]

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

@Kopite67 bros that omelette sound pretty good. i like how you mixing it up and eating some healthy food. good ingredients

 

[Kopite67]

bro @Kopite67 i love this food. but where the red meat?

The steak step up is on its way bro. It will not disappoint

 

[ROIDDERS]

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

@Kopite67 this is some interesting food. you sure keep it lively. i love it a lot

 

[Kopite67]

@Kopite67 this is some interesting food. you sure keep it lively. i love it a lot

Thanks @ROIDDERS. It really is a case of I get bored with the same thing soooooo easily I have to change it. Even my morning Omelette will have different spices day to day just for a change. It's why I will never be an actual body builder, the dieting and diet would crush my soul.

 

[ROIDDERS]

Thanks @ROIDDERS. It really is a case of I get bored with the same thing soooooo easily I have to change it. Even my morning Omelette will have different spices day to day just for a change. It's why I will never be an actual body builder, the dieting and diet would crush my soul.

yeah food should be fun

 

[2Thick]

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

@Kopite67 you are doing a great job on this one. the effects of this cycle are on point. i love the different food

 

[Ulter]

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

good food and good fun. seems like you enjoy coming up with some good foods to mess around with. that is pretty awesome @Kopite67

 

[25homes]

Food is good

 

[RoySimpson]

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

@Kopite67 food is looking on point bro!!

 

[Kopite67]

A mixed bag in my training program today:
Speed bench 3x20,40
(50% of 1rpm) 9 x 3 x 70kg

Shrugs 10x100kg, 3x10x120kg

Laterals 4x10x5kg
Crunches 4x11
Back Extensions 4x11

Today is a slow build on a lot of areas that have recovered from a bit of damage here and there. Great session, zero pain anywhere, things are going well.
Now to Leg day again .

 

[Kopite67]

Todays menu:

M1: Omelette 3 eggs, 3 slices shortcut Bacon, 1/2 cup cheese P45 F45 C3 Cal 604
M2: 3 Corn thins, cheese spread, 100g Pastrami P20 C16 F10 Cal 251
M3: Protien bar P11 C13 F11 Cal 197
M4eas and corn 1 cup P7 C14 F1 Cal 135
Rice Cup P4 C36 F4 Cal 201
Sausage Mince P33 C13 F36 Cal 522
M5: Shake P43 C9 F2 Cal 226

Pre Training: Protien snack and amino drink P10 C9 F14 Cal 203

Post Training: Protein Water P24 C2 F0 Cal 103

M6: Beef Ravioli P39 C51 F17 Cal 519
M7: Casien custard and muesli P42 C17 F8 Cal 317
Have a nice Oz evening Evo Fam.

 

[BodyMonster34]

The steak step up is on its way bro. It will not disappoint

bro okay better be texas steak

 

[Kopite67]

bro okay better be texas steak

Well @BodyMonster34 that would be a definite no. In Oz we ONLY eat Oz beef, it's the best, no compromises here. Will probably get it from Costco though

 

[BodyMonster34]

Well @BodyMonster34 that would be a definite no. In Oz we ONLY eat Oz beef, it's the best, no compromises here. Will probably get it from Costco though

bro everything bigger in texas

 

[Kopite67]

bro everything bigger in texas

Well Costco is pretty big I suppose

 

[LevButlerov]

A mixed bag in my training program today:
Speed bench 3x20,40
(50% of 1rpm) 9 x 3 x 70kg

Shrugs 10x100kg, 3x10x120kg

Laterals 4x10x5kg
Crunches 4x11
Back Extensions 4x11

Today is a slow build on a lot of areas that have recovered from a bit of damage here and there. Great session, zero pain anywhere, things are going well.
Now to Leg day again .

Looks good did you cardio up?

Todays menu:

M1: Omelette 3 eggs, 3 slices shortcut Bacon, 1/2 cup cheese P45 F45 C3 Cal 604
M2: 3 Corn thins, cheese spread, 100g Pastrami P20 C16 F10 Cal 251
M3: Protien bar P11 C13 F11 Cal 197
M4eas and corn 1 cup P7 C14 F1 Cal 135
Rice Cup P4 C36 F4 Cal 201
Sausage Mince P33 C13 F36 Cal 522
M5: Shake P43 C9 F2 Cal 226

Pre Training: Protien snack and amino drink P10 C9 F14 Cal 203

Post Training: Protein Water P24 C2 F0 Cal 103

M6: Beef Ravioli P39 C51 F17 Cal 519
M7: Casien custard and muesli P42 C17 F8 Cal 317
Have a nice Oz evening Evo Fam.

Nice thats what Im talking about making the changes
what are those corn thins?

 

[Kopite67]

Looks good did you cardio up?

Nice thats what Im talking about making the changes
what are those corn thins?

I haven't logged cardio as I do it in the morning and I am still 3/4 asleep . 20mins every other day Incline walk. Nothing high powered but keeps me ticking over cardio wise.
Corn thins are a really low fat replacement for most crispbreads and certainly bread. 3 of them are 69 cal.

 

[LevButlerov]

I haven't logged cardio as I do it in the morning and I am still 3/4 asleep . 20mins every other day Incline walk. Nothing high powered but keeps me ticking over cardio wise.
Corn thins are a really low fat replacement for most crispbreads and certainly bread. 3 of them are 69 cal.

Would be nice to really get cardio logged properly

 

[Kopite67]

So all my training today:
Cardio Early AM: Treadmill, 2 Incline, 5.1 speed, 20 min
Training:
Box Squats3x20,40,60,80,100,120,135,145,155kg
Leg Press 8x 150,200,250,280,300,310kg

Really pleased with tonight. Best squats have felt in a long time. Really feel like a corner has been turned in the last couple of weeks and I am only in my first week of a growth cycle. Going to be an interesting couple of months I think.
Only 1 photo didn't get sideways, but the depth is ok at least.

 

[Kopite67]

Menu today, seemed a bit off and numbers proved just that.
M1: Omelette 3 eggs, 3 slices shortcut Bacon, 1/2 cup cheese P45 F45 C3 Cal 604
M2: 3 Corn thins, cheese spread, 100g Chorizo P22 C20 F40 Cal 570
M3: Protien bar P11 C13 F11 Cal 197
M4: Chicken and potato salad P56 C47 F43. Cal 710
M5: Shake P43 C9 F2 Cal 226

Pre Training: Protien snack and amino drink P10 C9 F14 Cal 203

Post Training: Protein Shak P18 C7 F1 Cal 110

M6: Fish pieces P30 C52 F32 Cal 600
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protein 266 bit low today
Total Cals 3,474 this is ok, more protein

Not many photos as I seemed to running out of time everywhere today Be better tomorrow

 

[BodyMonster34]

Well Costco is pretty big I suppose

bro everything bigger in texas including wife

 

[ballin2504]

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

@Kopite67 nice work on the food it looks really good. Keep it up

 

[Kopite67]

Thanks brother. Today will be an epic food photo day after yesterday's poor effort

 

[Tiger Salman Khan]

Menu today, seemed a bit off and numbers proved just that.
M1: Omelette 3 eggs, 3 slices shortcut Bacon, 1/2 cup cheese P45 F45 C3 Cal 604
M2: 3 Corn thins, cheese spread, 100g Chorizo P22 C20 F40 Cal 570
M3: Protien bar P11 C13 F11 Cal 197
M4: Chicken and potato salad P56 C47 F43. Cal 710
M5: Shake P43 C9 F2 Cal 226

Pre Training: Protien snack and amino drink P10 C9 F14 Cal 203

Post Training: Protein Shak P18 C7 F1 Cal 110

M6: Fish pieces P30 C52 F32 Cal 600
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protein 266 bit low today
Total Cals 3,474 this is ok, more protein

Not many photos as I seemed to running out of time everywhere today Be better tomorrow

@Kopite67 Keep it up man....good updates......

 

[Kopite67]

A bonus training pictorial of the sequence I couldn't do last night because they were sideways.
Have an epic Evo day

 

[LevButlerov]

A bonus training pictorial of the sequence I couldn't do last night because they were sideways.
Have an epic Evo day

Big squat for you, really big! but dont lean so much forward when you sit down, you can hurt your back @Kopite67

 

[Kopite67]

Big squat for you, really big! but dont lean so much forward when you sit down, you can hurt your back @Kopite67

It is something I am working on. My flexibility is terrible and I have to work hard on increasing it. By letting my squats go for a few years I lost what little flexibility I had, especially in my hips. Now I have to rework this again. Fortunately my lower back is strong and used to the over stretch I sometimes find myself in. Not ideal but still a work in progress. Part of the journey.
Thanks for noticing though, and mentioning it, as it gives me great feedback and keeps me working on things I might normally let slide.
Truly appreciated

 

[LevButlerov]

It is something I am working on. My flexibility is terrible and I have to work hard on increasing it. By letting my squats go for a few years I lost what little flexibility I had, especially in my hips. Now I have to rework this again. Fortunately my lower back is strong and used to the over stretch I sometimes find myself in. Not ideal but still a work in progress. Part of the journey.
Thanks for noticing though, and mentioning it, as it gives me great feedback and keeps me working on things I might normally let slide.
Truly appreciated

Be careful do more yoga and warm up so you don't hurt the back

 

[Kopite67]

No cardio this morning

Today was mostly arm training.
Pulldowns 10x10,15,20,25,30,35,37.5kg
Hammer curls 10x15,20. 4x10x25kg
GHR 4x9
Crunches 4x11

A really good training week. Looking forward to a couple of rest days now. This week's pics below.

 

[Kopite67]

So after a disappointing effort yesterday here is todays menu:
M1 Omelette 3 eggs, 3 slices shortcut Bacon, 1/2 cup cheese, multiple spices (ingredients pic today) P45 F45 C3 Cal 604
M2: 3 Corn thins, cheese spread, 100g Beef Bresaola P31 C16 F10 Cal 300
M3: Protein bar P11 C13 F11 Cal 197
M4: 300g Mince P52 C0 F60 Cal 762
Rice P4 C36 F5 Cal 210
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 226

Pre Training: Protien snack and amino drink P12 C6 F6 Cal 179
Post Training: Protein Shake P18 C7 F1 Cal 110

M6: Chicken Penne with onion and parsley P45 C54 F22 Cal 610
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protein 297 Calories 3526

Full pics added

Have a great evening Evo Fam.

 

[Noah Wixx]

Omelette with 3eggs. 3 slices of Bacon, 1/2 cup cheese
P45 Cal 604
3 corn crisps, 80g Ham, cheese spread P19 Cal 258
Shake P41 Cal 226
Rice P4 Cal 201
Chicken with mango, ginger, kaffir lime marinade P51 cal 255
Carmans bar P11 Cal 197
Protien water P24 Cal 102
Chipotle Chicken P65 Cal 704
Protein custard and muesli P21 Cal 221

Protien 282 Cal 2768
Have a nice evening Evo Fam.

Food on point

 

[LevButlerov]

No cardio this morning

Today was mostly arm training.
Pulldowns 10x10,15,20,25,30,35,37.5kg
Hammer curls 10x15,20. 4x10x25kg
GHR 4x9
Crunches 4x11

A really good training week. Looking forward to a couple of rest days now. This week's pics below.

No cardio but you look shredded

So after a disappointing effort yesterday here is todays menu:
M1 Omelette 3 eggs, 3 slices shortcut Bacon, 1/2 cup cheese, multiple spices (ingredients pic today) P45 F45 C3 Cal 604
M2: 3 Corn thins, cheese spread, 100g Beef Bresaola P31 C16 F10 Cal 300
M3: Protein bar P11 C13 F11 Cal 197
M4: 300g Mince P52 C0 F60 Cal 762
Rice P4 C36 F5 Cal 210
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 226

Pre Training: Protien snack and amino drink P12 C6 F6 Cal 179
Post Training: Protein Shake P18 C7 F1 Cal 110

M6: Chicken Penne with onion and parsley P45 C54 F22 Cal 610
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protein 297 Calories 3526

Full pics added

Have a great evening Evo Fam.

@Kopite67 really showing your food off LOVE it EVO family support

 

[stevesmi]

No cardio this morning

Today was mostly arm training.
Pulldowns 10x10,15,20,25,30,35,37.5kg
Hammer curls 10x15,20. 4x10x25kg
GHR 4x9
Crunches 4x11

A really good training week. Looking forward to a couple of rest days now. This week's pics below.

Your definitely showing how it's done. @Kopite67 Good job on the arm training. You won't go wrong.

 

[2Thick]

So after a disappointing effort yesterday here is todays menu:
M1 Omelette 3 eggs, 3 slices shortcut Bacon, 1/2 cup cheese, multiple spices (ingredients pic today) P45 F45 C3 Cal 604
M2: 3 Corn thins, cheese spread, 100g Beef Bresaola P31 C16 F10 Cal 300
M3: Protein bar P11 C13 F11 Cal 197
M4: 300g Mince P52 C0 F60 Cal 762
Rice P4 C36 F5 Cal 210
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 226

Pre Training: Protien snack and amino drink P12 C6 F6 Cal 179
Post Training: Protein Shake P18 C7 F1 Cal 110

M6: Chicken Penne with onion and parsley P45 C54 F22 Cal 610
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protein 297 Calories 3526

Full pics added

Have a great evening Evo Fam.

good line up with the food. i could eat that diet myself. sounds really good aside from the peas lol i hate peas @Kopite67

 

[BodyMonster34]

No cardio this morning

Today was mostly arm training.
Pulldowns 10x10,15,20,25,30,35,37.5kg
Hammer curls 10x15,20. 4x10x25kg
GHR 4x9
Crunches 4x11

A really good training week. Looking forward to a couple of rest days now. This week's pics below.

@Kopite67 bro why no cardio? you should be hitting it everyday. that make the man

 

[Ulter]

No cardio this morning

Today was mostly arm training.
Pulldowns 10x10,15,20,25,30,35,37.5kg
Hammer curls 10x15,20. 4x10x25kg
GHR 4x9
Crunches 4x11

A really good training week. Looking forward to a couple of rest days now. This week's pics below.

Work on this man. I appreciate you taking the photos posing routine. Looks really nice. @Kopite67

 

[Kopite67]

@Kopite67 bro why no cardio? you should be hitting it everyday. that make the man

Well I could think up a number of reasons, but mostly because I dislike it. I had to run thousands of km's at training and football games over the years and now that it's my choice I do what I need to and very little more

 

[Kopite67]

Work on this man. I appreciate you taking the photos posing routine. Looks really nice. @Kopite67

I so suck at any posing, it's so obvious

 

[ceo]

No cardio this morning

Today was mostly arm training.
Pulldowns 10x10,15,20,25,30,35,37.5kg
Hammer curls 10x15,20. 4x10x25kg
GHR 4x9
Crunches 4x11

A really good training week. Looking forward to a couple of rest days now. This week's pics below.

bros arm training nothing wrong with that. i love training arms too. i love the pumps! @Kopite67

 

[Kopite67]

bros arm training nothing wrong with that. i love training arms too. i love the pumps! @Kopite67

Got to do a guns day.......best way to finish a training week.

 

[ceo]

Got to do a guns day.......best way to finish a training week.

bros while on pump!

 

[Kopite67]

A big thanks to all the Evo Fam who write comments, give advice, give encouragement and are just present on this forum. You make it a very worthwhile experience and it is extremely motivational. Big love Evo Fam.

 

[Mobster]

No cardio this morning

Today was mostly arm training.
Pulldowns 10x10,15,20,25,30,35,37.5kg
Hammer curls 10x15,20. 4x10x25kg
GHR 4x9
Crunches 4x11

A really good training week. Looking forward to a couple of rest days now. This week's pics below.

One arm exercise lol

 

[Kopite67]

One arm exercise lol

Well 2 actually, should really be triceps pressdowns. It was a long week

 

[Kopite67]

Cardio this morning - 20 minutes, Incline 2, speed 5.1
No other training today.
Menu today:
M1:4 eggs, 4 slices Bacon, 2 pieces sourdough, cheese spread P54 F47 C35 Cal 969
M2: Shake P40 C12 F2 Cal 225
M3: Protein bar P11 C13 F11 Cal 197
M4: 364g Steak P99 C0 F53 Cal 913
Spud Lite P4 C22.2 F0 Cal 124
Beans P1 C2 F0 Cal 19
M5: Yogurt, muesli, Cranberries P18 F19 C66 Cal 440
M6: Buffalo Chicken wings P39 C5 F25 Cal 396
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protein 297 Calories 3537

A nice easy day today and a much needed rest.
Have a great evening Evo Fam.

 

[BodyMonster34]

Well I could think up a number of reasons, but mostly because I dislike it. I had to run thousands of km's at training and football games over the years and now that it's my choice I do what I need to and very little more

bro cardio make the man. try marrying a SSBBW we do lots of cardio

 

[Npcclassicphysique champ]

Cardio this morning - 20 minutes, Incline 2, speed 5.1
No other training today.
Menu today:
M1:4 eggs, 4 slices Bacon, 2 pieces sourdough, cheese spread P54 F47 C35 Cal 969
M2: Shake P40 C12 F2 Cal 225
M3: Protein bar P11 C13 F11 Cal 197
M4: 364g Steak P99 C0 F53 Cal 913
Spud Lite P4 C22.2 F0 Cal 124
Beans P1 C2 F0 Cal 19
M5: Yogurt, muesli, Cranberries P18 F19 C66 Cal 440
M6: Buffalo Chicken wings P39 C5 F25 Cal 396
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protein 297 Calories 3537

A nice easy day today and a much needed rest.
Have a great evening Evo Fam.

cardio is the way hit that shizle up and train it hard brother

 

[Kopite67]

Just realised I added no food pics from yesterday. Here we are:
Breakfast
Lunch with steak
Yogurt and Muesli
Chicken wings

 

[RoySimpson]

No cardio this morning

Today was mostly arm training.
Pulldowns 10x10,15,20,25,30,35,37.5kg
Hammer curls 10x15,20. 4x10x25kg
GHR 4x9
Crunches 4x11

A really good training week. Looking forward to a couple of rest days now. This week's pics below.

@Kopite67 solid work right here bro!

 

[Kopite67]

@Kopite67 solid work right here bro!

Thanks brother

 

[Kopite67]

Morning cardio as an extra today: Treadmill, 2 Incline, 5.1 speed.
No other training today.
Todays menu was:
M1 Omelette 3 eggs, 3 slices short cut bacon, spinach leaves P32 F26 C2 Cal 381
M2: 3 Corn thins, cheese slice's, 85g Ham P32 C16 F23 Cal 393
M3: Yogurt, muesli P13 C35 F14 Cal 328
M3: Protein bar P11 C11 F11 Cal 190
M4: 275g beef briskit P34 C10 F76 Cal 855
Spud lite P4 C22 F0 Cal 124
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 225
M6: Protien snack P20 C6 F6 Cal 179

M6: Chicken wings P57 C9 F37 Cal
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protien: 282 Total Cal 3795

Todays meal pic's below, on time, unlike yesterday

Nice rest is done, back to training tomorrow.
Single's on Bench. Time to push some boundaries I think

 

[Ulter]

I so suck at any posing, it's so obvious

watch some of arnold's old videos. he was the king at it

 

[LevButlerov]

Just realised I added no food pics from yesterday. Here we are:
Breakfast
Lunch with steak
Yogurt and Muesli
Chicken wings

Morning cardio as an extra today: Treadmill, 2 Incline, 5.1 speed.
No other training today.
Todays menu was:
M1 Omelette 3 eggs, 3 slices short cut bacon, spinach leaves P32 F26 C2 Cal 381
M2: 3 Corn thins, cheese slice's, 85g Ham P32 C16 F23 Cal 393
M3: Yogurt, muesli P13 C35 F14 Cal 328
M3: Protein bar P11 C11 F11 Cal 190
M4: 275g beef briskit P34 C10 F76 Cal 855
Spud lite P4 C22 F0 Cal 124
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 225
M6: Protien snack P20 C6 F6 Cal 179

M6: Chicken wings P57 C9 F37 Cal
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protien: 282 Total Cal 3795

Todays meal pic's below, on time, unlike yesterday

Nice rest is done, back to training tomorrow.
Single's on Bench. Time to push some boundaries I think

Leveling up on the meals your macros look good today and you are making changes
We do this 1 day at a time! @Kopite67

 

[Kopite67]

Leveling up on the meals your macros look good today and you are making changes
We do this 1 day at a time! @Kopite67

I constantly tinker with meals and my training program, I can't help myself . My cycle so far is constant so that is a new thing

 

[LevButlerov]

I constantly tinker with meals and my training program, I can't help myself . My cycle so far is constant so that is a new thing

You're doing it the smart way

 

[Kopite67]

You're doing it the smart way

Thanks for the clarification, it's nice to see. Obviously without places like Evo you don't necessarily get feedback that on occasions, yes, your on the right track. Gotta love the Evo Fam for that

 

[LevButlerov]

Thanks for the clarification, it's nice to see. Obviously without places like Evo you don't necessarily get feedback that on occasions, yes, your on the right track. Gotta love the Evo Fam for that

If you are feeling well thats the metric I use, I see you sharing meals training and you say it's positive happy to see. @Kopite67 EVO family always big LOVE your way

 

[Mobster]

Good meal prep

 

[Kopite67]

Training tonight was Bench singles primarily.
Went this way:
5x20,40
3x60,80kg
1x100,120,135,145kg fail.
So burned up about this. Was all triceps fail as usual (video below). Need to adjust my chain training to push this through. Fire still burns bright though, can't wait for 3 weeks to give this another shot.
Followed this with:

Flat flys 10 x25kg, 5x10x32.5kg

 

[Kopite67]

Menu today, not enough protein it seems.

M1:Omelette 3 eggs, 3 slices short cut bacon, spinach leaves P32 F26 C2 Cal 381
M2: 3 Corn thins, cheese spread, 85g Ham P32 C4 F23 Cal 393
M3: Protein bar P11 C11 F11 Cal 190
M4: 275g beef briskit P34 C10 F76 Cal 855
Rice P4 C36 F4 Cal 201
Beans P5 C9 F1 Cal 74
M5: Protein Shake P43 C9 F2 Cal 225

Pre training:
Protien snack P6 C17 F12 Cal 196
Amino's

Post training:
Protein Shake P20 C5 F1 101

M6: Beef Curry P40 C57 F24 Cal 614
M7: Casien custard and yogurt P31 C18 F7 Cal 254

Total Protien: 258 Total Cal 3484

Only 2 meal pics today as most have been done before.
Good eating Evo Fam

 

[stevesmi]

Morning cardio as an extra today: Treadmill, 2 Incline, 5.1 speed.
No other training today.
Todays menu was:
M1 Omelette 3 eggs, 3 slices short cut bacon, spinach leaves P32 F26 C2 Cal 381
M2: 3 Corn thins, cheese slice's, 85g Ham P32 C16 F23 Cal 393
M3: Yogurt, muesli P13 C35 F14 Cal 328
M3: Protein bar P11 C11 F11 Cal 190
M4: 275g beef briskit P34 C10 F76 Cal 855
Spud lite P4 C22 F0 Cal 124
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 225
M6: Protien snack P20 C6 F6 Cal 179

M6: Chicken wings P57 C9 F37 Cal
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protien: 282 Total Cal 3795

Todays meal pic's below, on time, unlike yesterday

Nice rest is done, back to training tomorrow.
Single's on Bench. Time to push some boundaries I think

@Kopite67 chicken wins look amazing man. pumping some good food. beef briskett seems good

 

[2Thick]

Morning cardio as an extra today: Treadmill, 2 Incline, 5.1 speed.
No other training today.
Todays menu was:
M1 Omelette 3 eggs, 3 slices short cut bacon, spinach leaves P32 F26 C2 Cal 381
M2: 3 Corn thins, cheese slice's, 85g Ham P32 C16 F23 Cal 393
M3: Yogurt, muesli P13 C35 F14 Cal 328
M3: Protein bar P11 C11 F11 Cal 190
M4: 275g beef briskit P34 C10 F76 Cal 855
Spud lite P4 C22 F0 Cal 124
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 225
M6: Protien snack P20 C6 F6 Cal 179

M6: Chicken wings P57 C9 F37 Cal
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protien: 282 Total Cal 3795

Todays meal pic's below, on time, unlike yesterday

Nice rest is done, back to training tomorrow.
Single's on Bench. Time to push some boundaries I think

@Kopite67 nice job on this one! the food is amazing. i love the different things you are eating makes me happy!

 

[Ulter]

Morning cardio as an extra today: Treadmill, 2 Incline, 5.1 speed.
No other training today.
Todays menu was:
M1 Omelette 3 eggs, 3 slices short cut bacon, spinach leaves P32 F26 C2 Cal 381
M2: 3 Corn thins, cheese slice's, 85g Ham P32 C16 F23 Cal 393
M3: Yogurt, muesli P13 C35 F14 Cal 328
M3: Protein bar P11 C11 F11 Cal 190
M4: 275g beef briskit P34 C10 F76 Cal 855
Spud lite P4 C22 F0 Cal 124
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 225
M6: Protien snack P20 C6 F6 Cal 179

M6: Chicken wings P57 C9 F37 Cal
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protien: 282 Total Cal 3795

Todays meal pic's below, on time, unlike yesterday

Nice rest is done, back to training tomorrow.
Single's on Bench. Time to push some boundaries I think

@Kopite67 you are looking great on this. the protein and cals are strong. keeping it going

 

[BodyMonster34]

Morning cardio as an extra today: Treadmill, 2 Incline, 5.1 speed.
No other training today.
Todays menu was:
M1 Omelette 3 eggs, 3 slices short cut bacon, spinach leaves P32 F26 C2 Cal 381
M2: 3 Corn thins, cheese slice's, 85g Ham P32 C16 F23 Cal 393
M3: Yogurt, muesli P13 C35 F14 Cal 328
M3: Protein bar P11 C11 F11 Cal 190
M4: 275g beef briskit P34 C10 F76 Cal 855
Spud lite P4 C22 F0 Cal 124
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 225
M6: Protien snack P20 C6 F6 Cal 179

M6: Chicken wings P57 C9 F37 Cal
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protien: 282 Total Cal 3795

Todays meal pic's below, on time, unlike yesterday

Nice rest is done, back to training tomorrow.
Single's on Bench. Time to push some boundaries I think

bro nice on the beef briskett. i almost negged your log until i saw that. @Kopite67 hells yeah that look sweet!

 

[ceo]

Morning cardio as an extra today: Treadmill, 2 Incline, 5.1 speed.
No other training today.
Todays menu was:
M1 Omelette 3 eggs, 3 slices short cut bacon, spinach leaves P32 F26 C2 Cal 381
M2: 3 Corn thins, cheese slice's, 85g Ham P32 C16 F23 Cal 393
M3: Yogurt, muesli P13 C35 F14 Cal 328
M3: Protein bar P11 C11 F11 Cal 190
M4: 275g beef briskit P34 C10 F76 Cal 855
Spud lite P4 C22 F0 Cal 124
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 225
M6: Protien snack P20 C6 F6 Cal 179

M6: Chicken wings P57 C9 F37 Cal
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protien: 282 Total Cal 3795

Todays meal pic's below, on time, unlike yesterday

Nice rest is done, back to training tomorrow.
Single's on Bench. Time to push some boundaries I think

@Kopite67 bros heck of a job! i'm impressed and love this style of food. nice on the protein strong 300g

 

[ROIDDERS]

Morning cardio as an extra today: Treadmill, 2 Incline, 5.1 speed.
No other training today.
Todays menu was:
M1 Omelette 3 eggs, 3 slices short cut bacon, spinach leaves P32 F26 C2 Cal 381
M2: 3 Corn thins, cheese slice's, 85g Ham P32 C16 F23 Cal 393
M3: Yogurt, muesli P13 C35 F14 Cal 328
M3: Protein bar P11 C11 F11 Cal 190
M4: 275g beef briskit P34 C10 F76 Cal 855
Spud lite P4 C22 F0 Cal 124
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 225
M6: Protien snack P20 C6 F6 Cal 179

M6: Chicken wings P57 C9 F37 Cal
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protien: 282 Total Cal 3795

Todays meal pic's below, on time, unlike yesterday

Nice rest is done, back to training tomorrow.
Single's on Bench. Time to push some boundaries I think

i like to make chicken wings in the air fryer. they come out super crispy. this looks great! @Kopite67

 

[ballin2504]

No cardio this morning

Today was mostly arm training.
Pulldowns 10x10,15,20,25,30,35,37.5kg
Hammer curls 10x15,20. 4x10x25kg
GHR 4x9
Crunches 4x11

A really good training week. Looking forward to a couple of rest days now. This week's pics below.

@Kopite67 looking extremely solid man. Enjoy the rest days

 

[Kopite67]

Pretty standard back training tonight:
T-bar rows 8x40,60,80,90,100,110,115kg
Front pulldowns 8x40,50,60,70,80,87.5kg
Narrow pulldown 10x40, 3x10x50kg
Couple of pics from this session.

Good session, clean lifts. Needed it after yesterday's session that still irritates me.

 

[Kopite67]

Todays menu where Protien finally came to the fore.
M1 Omelette 3 eggs, 3 slices short cut bacon, 1/2 cup cheese, spinach leaves P46 F45 C3 Cal 611
M2: 3 Corn thins, cheese spread, 100g Pastrami P20 C3 F10 Cal 245
M3: Protein bar P11 C13 F11 Cal 197
M4: 325g steak P100 C0 F25 Cal 700
Rice P4 C36 F4 Cal 201
Peas and corn P5 C9 F1 Cal 74
M5: Protein Shake P43 C9 F2 Cal 225

Pre training:
Protein snack P18 C23 F18 Cal 374
Amino's

Post training:
Protein Shake P20 C5 F1 101

M6: Beef Ravioli P39 C51 F17 Cal 519
M7: Casien custard, yogurt, muesli, Cranberries P38 C19 F22 Cal 254

Total Protien: 344 Total Cal: 3501

Eat well, lift hard Evo Fam

 

[RoySimpson]

Morning cardio as an extra today: Treadmill, 2 Incline, 5.1 speed.
No other training today.
Todays menu was:
M1 Omelette 3 eggs, 3 slices short cut bacon, spinach leaves P32 F26 C2 Cal 381
M2: 3 Corn thins, cheese slice's, 85g Ham P32 C16 F23 Cal 393
M3: Yogurt, muesli P13 C35 F14 Cal 328
M3: Protein bar P11 C11 F11 Cal 190
M4: 275g beef briskit P34 C10 F76 Cal 855
Spud lite P4 C22 F0 Cal 124
Peas and corn P5 C9 F1 Cal 74
M5: Shake P43 C9 F2 Cal 225
M6: Protien snack P20 C6 F6 Cal 179

M6: Chicken wings P57 C9 F37 Cal
M7: Casien custard and yogurt P31C18 F7 Cal 254

Total Protien: 282 Total Cal 3795

Todays meal pic's below, on time, unlike yesterday

Nice rest is done, back to training tomorrow.
Single's on Bench. Time to push some boundaries I think

@Kopite67 food is looking bomb right here!

 

[Kopite67]

@Kopite67 food is looking bomb right here!

Thanks bro Logging it has actually making it better as I want to vary what I eat and then ultimately write

 

[LevButlerov]

Pretty standard back training tonight:
T-bar rows 8x40,60,80,90,100,110,115kg
Front pulldowns 8x40,50,60,70,80,87.5kg
Narrow pulldown 10x40, 3x10x50kg
Couple of pics from this session.

Good session, clean lifts. Needed it after yesterday's session that still irritates me.

@Kopite67 very good movement! big weights there.

Todays menu where Protien finally came to the fore.
M1 Omelette 3 eggs, 3 slices short cut bacon, 1/2 cup cheese, spinach leaves P46 F45 C3 Cal 611
M2: 3 Corn thins, cheese spread, 100g Pastrami P20 C3 F10 Cal 245
M3: Protein bar P11 C13 F11 Cal 197
M4: 325g steak P100 C0 F25 Cal 700
Rice P4 C36 F4 Cal 201
Peas and corn P5 C9 F1 Cal 74
M5: Protein Shake P43 C9 F2 Cal 225

Pre training:
Protein snack P18 C23 F18 Cal 374
Amino's

Post training:
Protein Shake P20 C5 F1 101

M6: Beef Ravioli P39 C51 F17 Cal 519
M7: Casien custard, yogurt, muesli, Cranberries P38 C19 F22 Cal 254

Total Protien: 344 Total Cal: 3501

Eat well, lift hard Evo Fam

Good food today for sure, I think you need some more omega 3 fats in this diet I dont see much at all. Add walnuts and some fatty fish or fish oil.

Thanks bro Logging it has actually making it better as I want to vary what I eat and then ultimately write

EVO family loves you here, fully support you on your journey

 

[Kopite67]

@Kopite67 very good movement! big weights there.

Good food today for sure, I think you need some more omega 3 fats in this diet I dont see much at all. Add walnuts and some fatty fish or fish oil.

EVO family loves you here, fully support you on your journey

I need some more variety so Salmon or Trout would be a really good option. I took fish oil for a long time so I can add that to the supplements list I have. Ta.
Evo Fam.

 

[RoidRage69]

I love pastrami. I also agree with Lev. Get walnuts. About 1/4 of my daily cals come from them. They really have grown on me. I also feel it has increased my metabolism eating them so much.

 

[Kopite67]

I love pastrami. I also agree with Lev. Get walnuts. About 1/4 of my daily cals come from them. They really have grown on me. I also feel it has increased my metabolism eating them so much.

Thanks bro, I will look into them. Might incorporate them in my pre-train snack.