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Thanks bro. Everyone here is great. I love EVO.
@Mobster, I have actually never heard of this
Can you elaborate? Also down to learn something new. Thanks
Training Done:
Incline dumbell press 5 sets 10 reps
Hammer Strength Incline Bench 5 10 reps
Chest flys 4 sets 10 reps
Tricep Pushdowns 4 sets 10 reps
Overhead Tricep press 5 sets 10 reps
Cable arm curls 3 sets 10 reps
Diverging Seated Rows 5 sets 10 reps
Back Extensions 4 sets 10 reps
Seated Dips 3 sets 10 reps
Tricep Extensions 3 sets 10 reps
20 min Cardio
Incline dumbell press 5 sets 10 reps
Hammer Strength Incline Bench 5 10 reps
Chest flys 4 sets 10 reps
Tricep Pushdowns 4 sets 10 reps
Overhead Tricep press 5 sets 10 reps
Cable arm curls 3 sets 10 reps
Diverging Seated Rows 5 sets 10 reps
Back Extensions 4 sets 10 reps
Seated Dips 3 sets 10 reps
Tricep Extensions 3 sets 10 reps
20 min Cardio
EVO family love
bro yes. london broil same thing as top round. some place sell them with both names
it a cheaper steak but they named it london to make it more expensive lol
Lol. Works for me. Its a grip of Protein is all I know and feeds you up to 15 hours
Those meals look really good manHey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.
Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks
● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.
2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.
● Digestive Enzymes with every Meal
● Pre/Post Meals 10g Creatine / 10g Glutamine
● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine
● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.
● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).
● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.
Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
Water: 1 Gallon daily
Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.
Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight
bro it good stuff. but eat medium rare always. that shit better be bleeding
@T-RexAlpha Numbers look good man.......
@T-RexAlpha quality update man. Nice info and very detailedHey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.
Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks
● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.
2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.
● Digestive Enzymes with every Meal
● Pre/Post Meals 10g Creatine / 10g Glutamine
● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine
● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.
● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).
● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
Water: 1 Gallon daily
Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.
Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight
We are trying. Thanks brother
who are "we"? lol
Training:
Lat pulldowns 4 sets of 10
Seated bicep curls 4 sets of 10
Seated Hammer Curls 4 sets 10
Seated cable Rows 4 sets of 10
4 sets of 10 deadlift
Cardio 40 min
Lat pulldowns 4 sets of 10
Seated bicep curls 4 sets of 10
Seated Hammer Curls 4 sets 10
Seated cable Rows 4 sets of 10
4 sets of 10 deadlift
Cardio 40 min
@T-RexAlpha small day but deads how much weight?
Nothing crazy. 245 lbs. Being that I am getting back into the gym after 5 years of being off (shattered wrist). I'm starting off lighter but more volume. I usually do only 3 sets of each bodypart etc. I didnt have a lot of time at this training session as I just got off work and wanted to get it done and go home. Working in the sun all day kills your energy and wasnt feeling it.
245 is a good lift no matter what. @T-RexAlpha you're back at it, that's the key.
This is exactly my mindset. We are just getting started.
On the the topThis is exactly my mindset. We are just getting started.
Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs
Back Extensions 4 sets of 10 reps: 160/175/190/205
Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs
Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs
Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs
Preacher curls: 4 sets 10: 65lbs
Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs
15,650 steps
40 min Cardo
2680 Cal. 40/40/20 macros
268P/268C/60F
-ALL Food exactly the same for now
1 Gallon Water
Back Extensions 4 sets of 10 reps: 160/175/190/205
Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs
Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs
Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs
Preacher curls: 4 sets 10: 65lbs
Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs
15,650 steps
40 min Cardo
2680 Cal. 40/40/20 macros
268P/268C/60F
-ALL Food exactly the same for now
1 Gallon Water
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