Approved Log TRT and Cycle Log

[T-RexAlpha]

Intro: Hello fellow Brothers of Iron. I just turned 45yr old. 5'9, currently 249lbs and doing a cut at the moment. (I was 280lbs and fat). I have been training since I was 16 years old on and off throughout my life. I stopped training after a bad wrist injury in Dec 2017 and got out of shape and fat thanks to my injury, COVID, etc. 4 months ago I told myself I need to pick my fat ass up, stop making excuses and get to work.. SO I DID.. I have never done a cycle, though I contemplated it when I was in my 30s (Kind of wished I did now) but didn't out of fear, lack of knowledge, lack of funds, and not spending time on the forums due to a very busy job, kids etc. Now I'm older, more mature and way more dedicated than I have ever been.

I would like to learn and grow with this community and gain knowledge and get feedback from you guys on TRT (Underground way) as well as Cycling, blasting and cruising etc. I'm not into TRT Doctors milking me for money that doesn't need to be spent. If you are currently doing TRT underground, I would love to know your protocol, etc. I will probably start at 180mg. I would like to do my first cycle with Oral DBal (Kickstart), Test C or E, and Masteron. This might not be a good start, so this is also why I am here to learn. I cannot stress enough how important I value your feedback, knowledge, etc. This is also why I didn't do anything before. I didn't want to be that dumb bro who didn't do his homework and ended up with gyno or worse. Not to mention money was tight in those days and now things are better.

As long as I can remember, I'd never been LEAN. There were times I had a solid build, but I have never been diced, and that's something I want to change this time around. I want to get into the best shape of my life (probably because I'm 45 now). I'm not a fan of aging, never have been. This will be my very first log ever, and not a fan of putting myself out there but you got to do what you got to do. I'm currently around 20% BF, and dieting or shall we say a change in lifestyle.. I log my weight daily, my food daily (MyFitnessPal), Etc.

Training: I have been training since I was 16 years old. Always lifting heavy, usually between 6-10 rep range, and always to failure. I also including drop sets on many exercise's, etc. I change up my training all the time so I don't stagnate, and I do your typical workout of...

Back/Biceps
Chest/Triceps
Shoulders
Legs/Calves
Abs every single day

Cardio: Treadmill, Stairmaster, Bike, etc. Some type of fat burning mode for 40min @ 3.2 mph speed and no faster than that of steady state cardio.

Diet: 268p/268c/60f (2680 cal)

Breakfast: 6am (Non Workdays)
1 Egg
4 Egg Whites
6 oz ground chicken breast
1/2 cup fresh cut and then roasted Zucchini
1/2 cup fresh cut white onion and then roasted
Omega 3 Fish Oil

Breakfast: 6am (Workdays)
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
3 Scoops of Bio Gro
Micronized Creatine 5g
Glutamine 10g

Lunch: 12pm
8oz Ground Chicken Breast
200g of Jasmine Rice
4 packets of taco bell fire sauce
5 cups Steamed Veggies
Carb balance Tortilla (For Fiber)
Omega 3 Fish Oil

Snack: 3:00pm
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
Micronized Creatine 5g
Glutamine 10g
1 Serving of All Natural Jiff Peanut butter

Dinner: 5:30pm
8oz Chicken ground breast
150-200g of Jasmine rice (sometimes more if I use this as my Pre-workout meal)
2 cups of Broccoli
Carb Balance Wheat Tortilla (For Fiber)

Pre-Workout: 7:00pm
3 HMB Pills
5g Creatine
10g Glutamine
5g Yohimbe
GAT Nitroflex Pre-Workout
1 cup fresh fruit -blueberries, banana's, etc

Post-Workout: 8-9pm
90 cal Rice Krispy Treat
5g Creatine
10g Glutamine
40g Raw Unfiltered Honey
1 Large Banana or 100g of blueberries
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)

Bedtime:
2 Scoops Dymatize Elite Casein Protein Powder w/water
3 Scoops Bio Gro
Omega 3 Fish Oil

Diet Cont: I change up my diet, and move my carbs around as well, depending if it's a rest day or a training day. I also eat most of my carbs around Training (Pre/Post) workout meals. I also usually buy 10-12 lbs of chicken breast (When its on sale), have butcher cut off all fat, and have them grind it up for me to make chicken sandwiches (See pic), Egg white noodles with ground chicken, etc. When I hit a Plateau in my weight loss, I take 100 calories from Carbs or more (but haven't needed to yet). I'm a creature of simplicity and habit. It does not bother me to eat the same meals day in and day out.

Pics: 1) Oatmeal w/Cinnamon, x2 Yogurt- with a scoop of Protein mixed
2) 8oz Ground Chicken Breast w/200g Jasmine Rice, Whole bag of veggies (5 cups), and some low sodium Salsa, and 30g of Hummus.
3) 8-10oz Ground chicken Breast made into patties, Ezekiel no salt Bread (Flourless), x2 Velveeta cheese slices (helps make me feel like I'm no dieting), with fresh cut cocktails tomatoes, And Hot & Spicy Mustard.

-These are just some of the things I eat. I only added them because I have seen some of you ask for food pics etc. Enjoy.


Supplements: NutraBio Creatine, Glutamine, Force Factor Digestive Enzymes, CANLIST Probiotic, Micro Ingredients Triple Strength Fish Oil 4200mg, Micro Ingredients CLA, MXC Vitamin D3+K2, Wellness Vitamin C (3g), HMB 3000mg, GAT Nitroflex Pre-Workout, Vitamin A, Multi-Vitamin, Nature Made Zinc 50mg, Nature Made Magnesium, EVL Super Greens powder, Nature Way Vitamin B-Complex, Whey and Casein Protein powder, NutraBio Yohimbe, Tongkat Ali 1200mg, Concentrated Extract of Ashwagandha 1300mg, iSatori Triple-Blend Liquid L-Carnitine 3000mg (Pink Lemonade), Arazo Nutrition - Joint Support (Glucosamine 1500mg, Chondroitin 1200mg, MSM 1000mg), NutraBio UpSorb.

P.S: I have also posted this on EliteFitness as well.

 

[T-RexAlpha]

I won't be doing any cycle or anything till I drop more BF.. SO this is just the start..

 

[Npcclassicphysique champ]

Intro: Hello fellow Brothers of Iron. I just turned 45yr old. 5'9, currently 249lbs and doing a cut at the moment. (I was 280lbs and fat). I have been training since I was 16 years old on and off throughout my life. I stopped training after a bad wrist injury in Dec 2017 and got out of shape and fat thanks to my injury, COVID, etc. 4 months ago I told myself I need to pick my fat ass up, stop making excuses and get to work.. SO I DID.. I have never done a cycle, though I contemplated it when I was in my 30s (Kind of wished I did now) but didn't out of fear, lack of knowledge, lack of funds, and not spending time on the forums due to a very busy job, kids etc. Now I'm older, more mature and way more dedicated than I have ever been.

I would like to learn and grow with this community and gain knowledge and get feedback from you guys on TRT (Underground way) as well as Cycling, blasting and cruising etc. I'm not into TRT Doctors milking me for money that doesn't need to be spent. If you are currently doing TRT underground, I would love to know your protocol, etc. I will probably start at 180mg. I would like to do my first cycle with Oral DBal (Kickstart), Test C or E, and Masteron. This might not be a good start, so this is also why I am here to learn. I cannot stress enough how important I value your feedback, knowledge, etc. This is also why I didn't do anything before. I didn't want to be that dumb bro who didn't do his homework and ended up with gyno or worse. Not to mention money was tight in those days and now things are better.

As long as I can remember, I'd never been LEAN. There were times I had a solid build, but I have never been diced, and that's something I want to change this time around. I want to get into the best shape of my life (probably because I'm 45 now). I'm not a fan of aging, never have been. This will be my very first log ever, and not a fan of putting myself out there but you got to do what you got to do. I'm currently around 20% BF, and dieting or shall we say a change in lifestyle.. I log my weight daily, my food daily (MyFitnessPal), Etc.

Training: I have been training since I was 16 years old. Always lifting heavy, usually between 6-10 rep range, and always to failure. I also including drop sets on many exercise's, etc. I change up my training all the time so I don't stagnate, and I do your typical workout of...

Back/Biceps
Chest/Triceps
Shoulders
Legs/Calves
Abs every single day

Cardio: Treadmill, Stairmaster, Bike, etc. Some type of fat burning mode for 40min @ 3.2 mph speed and no faster than that of steady state cardio.

Diet: 268p/268c/60f (2680 cal)

Breakfast: 6am (Non Workdays)
1 Egg
4 Egg Whites
6 oz ground chicken breast
1/2 cup fresh cut and then roasted Zucchini
1/2 cup fresh cut white onion and then roasted
Omega 3 Fish Oil

Breakfast: 6am (Workdays)
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
3 Scoops of Bio Gro
Micronized Creatine 5g
Glutamine 10g

Lunch: 12pm
8oz Ground Chicken Breast
200g of Jasmine Rice
4 packets of taco bell fire sauce
5 cups Steamed Veggies
Carb balance Tortilla (For Fiber)
Omega 3 Fish Oil

Snack: 3:00pm
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
Micronized Creatine 5g
Glutamine 10g
1 Serving of All Natural Jiff Peanut butter

Dinner: 5:30pm
8oz Chicken ground breast
150-200g of Jasmine rice (sometimes more if I use this as my Pre-workout meal)
2 cups of Broccoli
Carb Balance Wheat Tortilla (For Fiber)

Pre-Workout: 7:00pm
3 HMB Pills
5g Creatine
10g Glutamine
5g Yohimbe
GAT Nitroflex Pre-Workout
1 cup fresh fruit -blueberries, banana's, etc

Post-Workout: 8-9pm
90 cal Rice Krispy Treat
5g Creatine
10g Glutamine
40g Raw Unfiltered Honey
1 Large Banana or 100g of blueberries
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)

Bedtime:
2 Scoops Dymatize Elite Casein Protein Powder w/water
3 Scoops Bio Gro
Omega 3 Fish Oil

Diet Cont: I change up my diet, and move my carbs around as well, depending if it's a rest day or a training day. I also eat most of my carbs around Training (Pre/Post) workout meals. I also usually buy 10-12 lbs of chicken breast (When its on sale), have butcher cut off all fat, and have them grind it up for me to make chicken sandwiches (See pic), Egg white noodles with ground chicken, etc. When I hit a Plateau in my weight loss, I take 100 calories from Carbs or more (but haven't needed to yet). I'm a creature of simplicity and habit. It does not bother me to eat the same meals day in and day out.

Pics: 1) Oatmeal w/Cinnamon, x2 Yogurt- with a scoop of Protein mixed
2) 8oz Ground Chicken Breast w/200g Jasmine Rice, Whole bag of veggies (5 cups), and some low sodium Salsa, and 30g of Hummus.
3) 8-10oz Ground chicken Breast made into patties, Ezekiel no salt Bread (Flourless), x2 Velveeta cheese slices (helps make me feel like I'm no dieting), with fresh cut cocktails tomatoes, And Hot & Spicy Mustard.

-These are just some of the things I eat. I only added them because I have seen some of you ask for food pics etc. Enjoy.


Supplements: NutraBio Creatine, Glutamine, Force Factor Digestive Enzymes, CANLIST Probiotic, Micro Ingredients Triple Strength Fish Oil 4200mg, Micro Ingredients CLA, MXC Vitamin D3+K2, Wellness Vitamin C (3g), HMB 3000mg, GAT Nitroflex Pre-Workout, Vitamin A, Multi-Vitamin, Nature Made Zinc 50mg, Nature Made Magnesium, EVL Super Greens powder, Nature Way Vitamin B-Complex, Whey and Casein Protein powder, NutraBio Yohimbe, Tongkat Ali 1200mg, Concentrated Extract of Ashwagandha 1300mg, iSatori Triple-Blend Liquid L-Carnitine 3000mg (Pink Lemonade), Arazo Nutrition - Joint Support (Glucosamine 1500mg, Chondroitin 1200mg, MSM 1000mg), NutraBio UpSorb.

P.S: I have also posted this on EliteFitness as well.

I won't be doing any cycle or anything till I drop more BF.. SO this is just the start..

good cycle start broly @T-RexAlpha welcome to EVO family but you cant post on EVO and EF same info dont copy paste and keep log updated here

Please share more day to day information with us.

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

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

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

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

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

thank you and share more

 

[stevesmi]

I won't be doing any cycle or anything till I drop more BF.. SO this is just the start..

@T-RexAlpha have you looked into retaturtide? i especially recommend it for you since you said you never were lean before. body memory is a tough thing to overcome in that situation. we just did a podcast about it and the stuff is amazing

 

[2Thick]

Intro: Hello fellow Brothers of Iron. I just turned 45yr old. 5'9, currently 249lbs and doing a cut at the moment. (I was 280lbs and fat). I have been training since I was 16 years old on and off throughout my life. I stopped training after a bad wrist injury in Dec 2017 and got out of shape and fat thanks to my injury, COVID, etc. 4 months ago I told myself I need to pick my fat ass up, stop making excuses and get to work.. SO I DID.. I have never done a cycle, though I contemplated it when I was in my 30s (Kind of wished I did now) but didn't out of fear, lack of knowledge, lack of funds, and not spending time on the forums due to a very busy job, kids etc. Now I'm older, more mature and way more dedicated than I have ever been.

I would like to learn and grow with this community and gain knowledge and get feedback from you guys on TRT (Underground way) as well as Cycling, blasting and cruising etc. I'm not into TRT Doctors milking me for money that doesn't need to be spent. If you are currently doing TRT underground, I would love to know your protocol, etc. I will probably start at 180mg. I would like to do my first cycle with Oral DBal (Kickstart), Test C or E, and Masteron. This might not be a good start, so this is also why I am here to learn. I cannot stress enough how important I value your feedback, knowledge, etc. This is also why I didn't do anything before. I didn't want to be that dumb bro who didn't do his homework and ended up with gyno or worse. Not to mention money was tight in those days and now things are better.

As long as I can remember, I'd never been LEAN. There were times I had a solid build, but I have never been diced, and that's something I want to change this time around. I want to get into the best shape of my life (probably because I'm 45 now). I'm not a fan of aging, never have been. This will be my very first log ever, and not a fan of putting myself out there but you got to do what you got to do. I'm currently around 20% BF, and dieting or shall we say a change in lifestyle.. I log my weight daily, my food daily (MyFitnessPal), Etc.

Training: I have been training since I was 16 years old. Always lifting heavy, usually between 6-10 rep range, and always to failure. I also including drop sets on many exercise's, etc. I change up my training all the time so I don't stagnate, and I do your typical workout of...

Back/Biceps
Chest/Triceps
Shoulders
Legs/Calves
Abs every single day

Cardio: Treadmill, Stairmaster, Bike, etc. Some type of fat burning mode for 40min @ 3.2 mph speed and no faster than that of steady state cardio.

Diet: 268p/268c/60f (2680 cal)

Breakfast: 6am (Non Workdays)
1 Egg
4 Egg Whites
6 oz ground chicken breast
1/2 cup fresh cut and then roasted Zucchini
1/2 cup fresh cut white onion and then roasted
Omega 3 Fish Oil

Breakfast: 6am (Workdays)
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
3 Scoops of Bio Gro
Micronized Creatine 5g
Glutamine 10g

Lunch: 12pm
8oz Ground Chicken Breast
200g of Jasmine Rice
4 packets of taco bell fire sauce
5 cups Steamed Veggies
Carb balance Tortilla (For Fiber)
Omega 3 Fish Oil

Snack: 3:00pm
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
Micronized Creatine 5g
Glutamine 10g
1 Serving of All Natural Jiff Peanut butter

Dinner: 5:30pm
8oz Chicken ground breast
150-200g of Jasmine rice (sometimes more if I use this as my Pre-workout meal)
2 cups of Broccoli
Carb Balance Wheat Tortilla (For Fiber)

Pre-Workout: 7:00pm
3 HMB Pills
5g Creatine
10g Glutamine
5g Yohimbe
GAT Nitroflex Pre-Workout
1 cup fresh fruit -blueberries, banana's, etc

Post-Workout: 8-9pm
90 cal Rice Krispy Treat
5g Creatine
10g Glutamine
40g Raw Unfiltered Honey
1 Large Banana or 100g of blueberries
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)

Bedtime:
2 Scoops Dymatize Elite Casein Protein Powder w/water
3 Scoops Bio Gro
Omega 3 Fish Oil

Diet Cont: I change up my diet, and move my carbs around as well, depending if it's a rest day or a training day. I also eat most of my carbs around Training (Pre/Post) workout meals. I also usually buy 10-12 lbs of chicken breast (When its on sale), have butcher cut off all fat, and have them grind it up for me to make chicken sandwiches (See pic), Egg white noodles with ground chicken, etc. When I hit a Plateau in my weight loss, I take 100 calories from Carbs or more (but haven't needed to yet). I'm a creature of simplicity and habit. It does not bother me to eat the same meals day in and day out.

Pics: 1) Oatmeal w/Cinnamon, x2 Yogurt- with a scoop of Protein mixed
2) 8oz Ground Chicken Breast w/200g Jasmine Rice, Whole bag of veggies (5 cups), and some low sodium Salsa, and 30g of Hummus.
3) 8-10oz Ground chicken Breast made into patties, Ezekiel no salt Bread (Flourless), x2 Velveeta cheese slices (helps make me feel like I'm no dieting), with fresh cut cocktails tomatoes, And Hot & Spicy Mustard.

-These are just some of the things I eat. I only added them because I have seen some of you ask for food pics etc. Enjoy.


Supplements: NutraBio Creatine, Glutamine, Force Factor Digestive Enzymes, CANLIST Probiotic, Micro Ingredients Triple Strength Fish Oil 4200mg, Micro Ingredients CLA, MXC Vitamin D3+K2, Wellness Vitamin C (3g), HMB 3000mg, GAT Nitroflex Pre-Workout, Vitamin A, Multi-Vitamin, Nature Made Zinc 50mg, Nature Made Magnesium, EVL Super Greens powder, Nature Way Vitamin B-Complex, Whey and Casein Protein powder, NutraBio Yohimbe, Tongkat Ali 1200mg, Concentrated Extract of Ashwagandha 1300mg, iSatori Triple-Blend Liquid L-Carnitine 3000mg (Pink Lemonade), Arazo Nutrition - Joint Support (Glucosamine 1500mg, Chondroitin 1200mg, MSM 1000mg), NutraBio UpSorb.

P.S: I have also posted this on EliteFitness as well.

@T-RexAlpha a log like this is certainly a wonderful way to get your life turned around and stayed disciplined.
I'm glad that you got it started. Let's see what you're capable of doing and let's lean out.

 

[Ulter]

Intro: Hello fellow Brothers of Iron. I just turned 45yr old. 5'9, currently 249lbs and doing a cut at the moment. (I was 280lbs and fat). I have been training since I was 16 years old on and off throughout my life. I stopped training after a bad wrist injury in Dec 2017 and got out of shape and fat thanks to my injury, COVID, etc. 4 months ago I told myself I need to pick my fat ass up, stop making excuses and get to work.. SO I DID.. I have never done a cycle, though I contemplated it when I was in my 30s (Kind of wished I did now) but didn't out of fear, lack of knowledge, lack of funds, and not spending time on the forums due to a very busy job, kids etc. Now I'm older, more mature and way more dedicated than I have ever been.

I would like to learn and grow with this community and gain knowledge and get feedback from you guys on TRT (Underground way) as well as Cycling, blasting and cruising etc. I'm not into TRT Doctors milking me for money that doesn't need to be spent. If you are currently doing TRT underground, I would love to know your protocol, etc. I will probably start at 180mg. I would like to do my first cycle with Oral DBal (Kickstart), Test C or E, and Masteron. This might not be a good start, so this is also why I am here to learn. I cannot stress enough how important I value your feedback, knowledge, etc. This is also why I didn't do anything before. I didn't want to be that dumb bro who didn't do his homework and ended up with gyno or worse. Not to mention money was tight in those days and now things are better.

As long as I can remember, I'd never been LEAN. There were times I had a solid build, but I have never been diced, and that's something I want to change this time around. I want to get into the best shape of my life (probably because I'm 45 now). I'm not a fan of aging, never have been. This will be my very first log ever, and not a fan of putting myself out there but you got to do what you got to do. I'm currently around 20% BF, and dieting or shall we say a change in lifestyle.. I log my weight daily, my food daily (MyFitnessPal), Etc.

Training: I have been training since I was 16 years old. Always lifting heavy, usually between 6-10 rep range, and always to failure. I also including drop sets on many exercise's, etc. I change up my training all the time so I don't stagnate, and I do your typical workout of...

Back/Biceps
Chest/Triceps
Shoulders
Legs/Calves
Abs every single day

Cardio: Treadmill, Stairmaster, Bike, etc. Some type of fat burning mode for 40min @ 3.2 mph speed and no faster than that of steady state cardio.

Diet: 268p/268c/60f (2680 cal)

Breakfast: 6am (Non Workdays)
1 Egg
4 Egg Whites
6 oz ground chicken breast
1/2 cup fresh cut and then roasted Zucchini
1/2 cup fresh cut white onion and then roasted
Omega 3 Fish Oil

Breakfast: 6am (Workdays)
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
3 Scoops of Bio Gro
Micronized Creatine 5g
Glutamine 10g

Lunch: 12pm
8oz Ground Chicken Breast
200g of Jasmine Rice
4 packets of taco bell fire sauce
5 cups Steamed Veggies
Carb balance Tortilla (For Fiber)
Omega 3 Fish Oil

Snack: 3:00pm
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
Micronized Creatine 5g
Glutamine 10g
1 Serving of All Natural Jiff Peanut butter

Dinner: 5:30pm
8oz Chicken ground breast
150-200g of Jasmine rice (sometimes more if I use this as my Pre-workout meal)
2 cups of Broccoli
Carb Balance Wheat Tortilla (For Fiber)

Pre-Workout: 7:00pm
3 HMB Pills
5g Creatine
10g Glutamine
5g Yohimbe
GAT Nitroflex Pre-Workout
1 cup fresh fruit -blueberries, banana's, etc

Post-Workout: 8-9pm
90 cal Rice Krispy Treat
5g Creatine
10g Glutamine
40g Raw Unfiltered Honey
1 Large Banana or 100g of blueberries
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)

Bedtime:
2 Scoops Dymatize Elite Casein Protein Powder w/water
3 Scoops Bio Gro
Omega 3 Fish Oil

Diet Cont: I change up my diet, and move my carbs around as well, depending if it's a rest day or a training day. I also eat most of my carbs around Training (Pre/Post) workout meals. I also usually buy 10-12 lbs of chicken breast (When its on sale), have butcher cut off all fat, and have them grind it up for me to make chicken sandwiches (See pic), Egg white noodles with ground chicken, etc. When I hit a Plateau in my weight loss, I take 100 calories from Carbs or more (but haven't needed to yet). I'm a creature of simplicity and habit. It does not bother me to eat the same meals day in and day out.

Pics: 1) Oatmeal w/Cinnamon, x2 Yogurt- with a scoop of Protein mixed
2) 8oz Ground Chicken Breast w/200g Jasmine Rice, Whole bag of veggies (5 cups), and some low sodium Salsa, and 30g of Hummus.
3) 8-10oz Ground chicken Breast made into patties, Ezekiel no salt Bread (Flourless), x2 Velveeta cheese slices (helps make me feel like I'm no dieting), with fresh cut cocktails tomatoes, And Hot & Spicy Mustard.

-These are just some of the things I eat. I only added them because I have seen some of you ask for food pics etc. Enjoy.


Supplements: NutraBio Creatine, Glutamine, Force Factor Digestive Enzymes, CANLIST Probiotic, Micro Ingredients Triple Strength Fish Oil 4200mg, Micro Ingredients CLA, MXC Vitamin D3+K2, Wellness Vitamin C (3g), HMB 3000mg, GAT Nitroflex Pre-Workout, Vitamin A, Multi-Vitamin, Nature Made Zinc 50mg, Nature Made Magnesium, EVL Super Greens powder, Nature Way Vitamin B-Complex, Whey and Casein Protein powder, NutraBio Yohimbe, Tongkat Ali 1200mg, Concentrated Extract of Ashwagandha 1300mg, iSatori Triple-Blend Liquid L-Carnitine 3000mg (Pink Lemonade), Arazo Nutrition - Joint Support (Glucosamine 1500mg, Chondroitin 1200mg, MSM 1000mg), NutraBio UpSorb.

P.S: I have also posted this on EliteFitness as well.

@T-RexAlpha You will be back and on top of things before you know it we've all been through things in our past. If you've read my stories it will blow your mind what I've been through.

 

[T-RexAlpha]

good cycle start broly @T-RexAlpha welcome to EVO family but you cant post on EVO and EF same info dont copy paste and keep log updated here

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

I left a supplement list at the bottom, pics of meals etc. Ya. I messed up and thought I good post on both. Alcatraz informed me. I also reported this post on EVO and asked them to remove it since It was a mistake on my part.

 

[T-RexAlpha]

@T-RexAlpha have you looked into retaturtide? i especially recommend it for you since you said you never were lean before. body memory is a tough thing to overcome in that situation. we just did a podcast about it and the stuff is amazing

I actually listened to that podcast! And I have never heard of it until then. I mean don't get me wrong. I was very lean. Like couldn't gain a ounce of fat at one point (140 lbs lean @16-17). I then started training and got my newbie gains and skyrocketed to 195 in q year with 13% BF. Bulking was easy. Loosing thr fluff once I got to where I wanted was the hard part. Dieting down. Stayin on maintenance for a good period of time, made me gain all the fat back and more. I have a better understanding now, so I am hoping to keep as much of my muscle on me and strip the fat.

 

[T-RexAlpha]

@T-RexAlpha You will be back and on top of things before you know it we've all been through things in our past. If you've read my stories it will blow your mind what I've been through.

Thanks bro. I could always use more encouragement. Appreciate you

 

[T-RexAlpha]

@T-RexAlpha have you looked into retaturtide? i especially recommend it for you since you said you never were lean before. body memory is a tough thing to overcome in that situation. we just did a podcast about it and the stuff is amazing

By the way bro, I'm a big fan of yours and I want to say thank you for that podcast and just talking about stuff. I try to like all of them, share them with others etc

 

[Mobster]

Getting back on the grind

 

[stevesmi]

By the way bro, I'm a big fan of yours and I want to say thank you for that podcast and just talking about stuff. I try to like all of them, share them with others etc

thanks man. i'm glad i am making a difference in your success. on my death bed knowing i helped people get healthy and the body they wanted makes me very satisfied.

 

[stevesmi]

I actually listened to that podcast! And I have never heard of it until then. I mean don't get me wrong. I was very lean. Like couldn't gain a ounce of fat at one point (140 lbs lean @16-17). I then started training and got my newbie gains and skyrocketed to 195 in q year with 13% BF. Bulking was easy. Loosing thr fluff once I got to where I wanted was the hard part. Dieting down. Stayin on maintenance for a good period of time, made me gain all the fat back and more. I have a better understanding now, so I am hoping to keep as much of my muscle on me and strip the fat.

if you do choose to go with reta or tirz then just be aware of the rebound effect. people will feel super hungry coming off of them and gain a lot back. so its something you need to be aware of. but the stuff is incredible and the sides are very minimal

 

[BodyMonster34]

Intro: Hello fellow Brothers of Iron. I just turned 45yr old. 5'9, currently 249lbs and doing a cut at the moment. (I was 280lbs and fat). I have been training since I was 16 years old on and off throughout my life. I stopped training after a bad wrist injury in Dec 2017 and got out of shape and fat thanks to my injury, COVID, etc. 4 months ago I told myself I need to pick my fat ass up, stop making excuses and get to work.. SO I DID.. I have never done a cycle, though I contemplated it when I was in my 30s (Kind of wished I did now) but didn't out of fear, lack of knowledge, lack of funds, and not spending time on the forums due to a very busy job, kids etc. Now I'm older, more mature and way more dedicated than I have ever been.

I would like to learn and grow with this community and gain knowledge and get feedback from you guys on TRT (Underground way) as well as Cycling, blasting and cruising etc. I'm not into TRT Doctors milking me for money that doesn't need to be spent. If you are currently doing TRT underground, I would love to know your protocol, etc. I will probably start at 180mg. I would like to do my first cycle with Oral DBal (Kickstart), Test C or E, and Masteron. This might not be a good start, so this is also why I am here to learn. I cannot stress enough how important I value your feedback, knowledge, etc. This is also why I didn't do anything before. I didn't want to be that dumb bro who didn't do his homework and ended up with gyno or worse. Not to mention money was tight in those days and now things are better.

As long as I can remember, I'd never been LEAN. There were times I had a solid build, but I have never been diced, and that's something I want to change this time around. I want to get into the best shape of my life (probably because I'm 45 now). I'm not a fan of aging, never have been. This will be my very first log ever, and not a fan of putting myself out there but you got to do what you got to do. I'm currently around 20% BF, and dieting or shall we say a change in lifestyle.. I log my weight daily, my food daily (MyFitnessPal), Etc.

Training: I have been training since I was 16 years old. Always lifting heavy, usually between 6-10 rep range, and always to failure. I also including drop sets on many exercise's, etc. I change up my training all the time so I don't stagnate, and I do your typical workout of...

Back/Biceps
Chest/Triceps
Shoulders
Legs/Calves
Abs every single day

Cardio: Treadmill, Stairmaster, Bike, etc. Some type of fat burning mode for 40min @ 3.2 mph speed and no faster than that of steady state cardio.

Diet: 268p/268c/60f (2680 cal)

Breakfast: 6am (Non Workdays)
1 Egg
4 Egg Whites
6 oz ground chicken breast
1/2 cup fresh cut and then roasted Zucchini
1/2 cup fresh cut white onion and then roasted
Omega 3 Fish Oil

Breakfast: 6am (Workdays)
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
3 Scoops of Bio Gro
Micronized Creatine 5g
Glutamine 10g

Lunch: 12pm
8oz Ground Chicken Breast
200g of Jasmine Rice
4 packets of taco bell fire sauce
5 cups Steamed Veggies
Carb balance Tortilla (For Fiber)
Omega 3 Fish Oil

Snack: 3:00pm
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
Micronized Creatine 5g
Glutamine 10g
1 Serving of All Natural Jiff Peanut butter

Dinner: 5:30pm
8oz Chicken ground breast
150-200g of Jasmine rice (sometimes more if I use this as my Pre-workout meal)
2 cups of Broccoli
Carb Balance Wheat Tortilla (For Fiber)

Pre-Workout: 7:00pm
3 HMB Pills
5g Creatine
10g Glutamine
5g Yohimbe
GAT Nitroflex Pre-Workout
1 cup fresh fruit -blueberries, banana's, etc

Post-Workout: 8-9pm
90 cal Rice Krispy Treat
5g Creatine
10g Glutamine
40g Raw Unfiltered Honey
1 Large Banana or 100g of blueberries
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)

Bedtime:
2 Scoops Dymatize Elite Casein Protein Powder w/water
3 Scoops Bio Gro
Omega 3 Fish Oil

Diet Cont: I change up my diet, and move my carbs around as well, depending if it's a rest day or a training day. I also eat most of my carbs around Training (Pre/Post) workout meals. I also usually buy 10-12 lbs of chicken breast (When its on sale), have butcher cut off all fat, and have them grind it up for me to make chicken sandwiches (See pic), Egg white noodles with ground chicken, etc. When I hit a Plateau in my weight loss, I take 100 calories from Carbs or more (but haven't needed to yet). I'm a creature of simplicity and habit. It does not bother me to eat the same meals day in and day out.

Pics: 1) Oatmeal w/Cinnamon, x2 Yogurt- with a scoop of Protein mixed
2) 8oz Ground Chicken Breast w/200g Jasmine Rice, Whole bag of veggies (5 cups), and some low sodium Salsa, and 30g of Hummus.
3) 8-10oz Ground chicken Breast made into patties, Ezekiel no salt Bread (Flourless), x2 Velveeta cheese slices (helps make me feel like I'm no dieting), with fresh cut cocktails tomatoes, And Hot & Spicy Mustard.

-These are just some of the things I eat. I only added them because I have seen some of you ask for food pics etc. Enjoy.


Supplements: NutraBio Creatine, Glutamine, Force Factor Digestive Enzymes, CANLIST Probiotic, Micro Ingredients Triple Strength Fish Oil 4200mg, Micro Ingredients CLA, MXC Vitamin D3+K2, Wellness Vitamin C (3g), HMB 3000mg, GAT Nitroflex Pre-Workout, Vitamin A, Multi-Vitamin, Nature Made Zinc 50mg, Nature Made Magnesium, EVL Super Greens powder, Nature Way Vitamin B-Complex, Whey and Casein Protein powder, NutraBio Yohimbe, Tongkat Ali 1200mg, Concentrated Extract of Ashwagandha 1300mg, iSatori Triple-Blend Liquid L-Carnitine 3000mg (Pink Lemonade), Arazo Nutrition - Joint Support (Glucosamine 1500mg, Chondroitin 1200mg, MSM 1000mg), NutraBio UpSorb.

P.S: I have also posted this on EliteFitness as well.

@T-RexAlpha bro my feedback is load up on red meat. that what you need.
and get on tren at some point. that make the man

 

[ceo]

Intro: Hello fellow Brothers of Iron. I just turned 45yr old. 5'9, currently 249lbs and doing a cut at the moment. (I was 280lbs and fat). I have been training since I was 16 years old on and off throughout my life. I stopped training after a bad wrist injury in Dec 2017 and got out of shape and fat thanks to my injury, COVID, etc. 4 months ago I told myself I need to pick my fat ass up, stop making excuses and get to work.. SO I DID.. I have never done a cycle, though I contemplated it when I was in my 30s (Kind of wished I did now) but didn't out of fear, lack of knowledge, lack of funds, and not spending time on the forums due to a very busy job, kids etc. Now I'm older, more mature and way more dedicated than I have ever been.

I would like to learn and grow with this community and gain knowledge and get feedback from you guys on TRT (Underground way) as well as Cycling, blasting and cruising etc. I'm not into TRT Doctors milking me for money that doesn't need to be spent. If you are currently doing TRT underground, I would love to know your protocol, etc. I will probably start at 180mg. I would like to do my first cycle with Oral DBal (Kickstart), Test C or E, and Masteron. This might not be a good start, so this is also why I am here to learn. I cannot stress enough how important I value your feedback, knowledge, etc. This is also why I didn't do anything before. I didn't want to be that dumb bro who didn't do his homework and ended up with gyno or worse. Not to mention money was tight in those days and now things are better.

As long as I can remember, I'd never been LEAN. There were times I had a solid build, but I have never been diced, and that's something I want to change this time around. I want to get into the best shape of my life (probably because I'm 45 now). I'm not a fan of aging, never have been. This will be my very first log ever, and not a fan of putting myself out there but you got to do what you got to do. I'm currently around 20% BF, and dieting or shall we say a change in lifestyle.. I log my weight daily, my food daily (MyFitnessPal), Etc.

Training: I have been training since I was 16 years old. Always lifting heavy, usually between 6-10 rep range, and always to failure. I also including drop sets on many exercise's, etc. I change up my training all the time so I don't stagnate, and I do your typical workout of...

Back/Biceps
Chest/Triceps
Shoulders
Legs/Calves
Abs every single day

Cardio: Treadmill, Stairmaster, Bike, etc. Some type of fat burning mode for 40min @ 3.2 mph speed and no faster than that of steady state cardio.

Diet: 268p/268c/60f (2680 cal)

Breakfast: 6am (Non Workdays)
1 Egg
4 Egg Whites
6 oz ground chicken breast
1/2 cup fresh cut and then roasted Zucchini
1/2 cup fresh cut white onion and then roasted
Omega 3 Fish Oil

Breakfast: 6am (Workdays)
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
3 Scoops of Bio Gro
Micronized Creatine 5g
Glutamine 10g

Lunch: 12pm
8oz Ground Chicken Breast
200g of Jasmine Rice
4 packets of taco bell fire sauce
5 cups Steamed Veggies
Carb balance Tortilla (For Fiber)
Omega 3 Fish Oil

Snack: 3:00pm
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
Micronized Creatine 5g
Glutamine 10g
1 Serving of All Natural Jiff Peanut butter

Dinner: 5:30pm
8oz Chicken ground breast
150-200g of Jasmine rice (sometimes more if I use this as my Pre-workout meal)
2 cups of Broccoli
Carb Balance Wheat Tortilla (For Fiber)

Pre-Workout: 7:00pm
3 HMB Pills
5g Creatine
10g Glutamine
5g Yohimbe
GAT Nitroflex Pre-Workout
1 cup fresh fruit -blueberries, banana's, etc

Post-Workout: 8-9pm
90 cal Rice Krispy Treat
5g Creatine
10g Glutamine
40g Raw Unfiltered Honey
1 Large Banana or 100g of blueberries
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)

Bedtime:
2 Scoops Dymatize Elite Casein Protein Powder w/water
3 Scoops Bio Gro
Omega 3 Fish Oil

Diet Cont: I change up my diet, and move my carbs around as well, depending if it's a rest day or a training day. I also eat most of my carbs around Training (Pre/Post) workout meals. I also usually buy 10-12 lbs of chicken breast (When its on sale), have butcher cut off all fat, and have them grind it up for me to make chicken sandwiches (See pic), Egg white noodles with ground chicken, etc. When I hit a Plateau in my weight loss, I take 100 calories from Carbs or more (but haven't needed to yet). I'm a creature of simplicity and habit. It does not bother me to eat the same meals day in and day out.

Pics: 1) Oatmeal w/Cinnamon, x2 Yogurt- with a scoop of Protein mixed
2) 8oz Ground Chicken Breast w/200g Jasmine Rice, Whole bag of veggies (5 cups), and some low sodium Salsa, and 30g of Hummus.
3) 8-10oz Ground chicken Breast made into patties, Ezekiel no salt Bread (Flourless), x2 Velveeta cheese slices (helps make me feel like I'm no dieting), with fresh cut cocktails tomatoes, And Hot & Spicy Mustard.

-These are just some of the things I eat. I only added them because I have seen some of you ask for food pics etc. Enjoy.


Supplements: NutraBio Creatine, Glutamine, Force Factor Digestive Enzymes, CANLIST Probiotic, Micro Ingredients Triple Strength Fish Oil 4200mg, Micro Ingredients CLA, MXC Vitamin D3+K2, Wellness Vitamin C (3g), HMB 3000mg, GAT Nitroflex Pre-Workout, Vitamin A, Multi-Vitamin, Nature Made Zinc 50mg, Nature Made Magnesium, EVL Super Greens powder, Nature Way Vitamin B-Complex, Whey and Casein Protein powder, NutraBio Yohimbe, Tongkat Ali 1200mg, Concentrated Extract of Ashwagandha 1300mg, iSatori Triple-Blend Liquid L-Carnitine 3000mg (Pink Lemonade), Arazo Nutrition - Joint Support (Glucosamine 1500mg, Chondroitin 1200mg, MSM 1000mg), NutraBio UpSorb.

P.S: I have also posted this on EliteFitness as well.

bros this is an awesome start to this log. thanks for putting it up. the EVO family appreciates you taking the time to write it out.
one thing i recommend is don't slam protein shake before bed, it will mess up your sleep.

@T-RexAlpha

 

[ROIDDERS]

Intro: Hello fellow Brothers of Iron. I just turned 45yr old. 5'9, currently 249lbs and doing a cut at the moment. (I was 280lbs and fat). I have been training since I was 16 years old on and off throughout my life. I stopped training after a bad wrist injury in Dec 2017 and got out of shape and fat thanks to my injury, COVID, etc. 4 months ago I told myself I need to pick my fat ass up, stop making excuses and get to work.. SO I DID.. I have never done a cycle, though I contemplated it when I was in my 30s (Kind of wished I did now) but didn't out of fear, lack of knowledge, lack of funds, and not spending time on the forums due to a very busy job, kids etc. Now I'm older, more mature and way more dedicated than I have ever been.

I would like to learn and grow with this community and gain knowledge and get feedback from you guys on TRT (Underground way) as well as Cycling, blasting and cruising etc. I'm not into TRT Doctors milking me for money that doesn't need to be spent. If you are currently doing TRT underground, I would love to know your protocol, etc. I will probably start at 180mg. I would like to do my first cycle with Oral DBal (Kickstart), Test C or E, and Masteron. This might not be a good start, so this is also why I am here to learn. I cannot stress enough how important I value your feedback, knowledge, etc. This is also why I didn't do anything before. I didn't want to be that dumb bro who didn't do his homework and ended up with gyno or worse. Not to mention money was tight in those days and now things are better.

As long as I can remember, I'd never been LEAN. There were times I had a solid build, but I have never been diced, and that's something I want to change this time around. I want to get into the best shape of my life (probably because I'm 45 now). I'm not a fan of aging, never have been. This will be my very first log ever, and not a fan of putting myself out there but you got to do what you got to do. I'm currently around 20% BF, and dieting or shall we say a change in lifestyle.. I log my weight daily, my food daily (MyFitnessPal), Etc.

Training: I have been training since I was 16 years old. Always lifting heavy, usually between 6-10 rep range, and always to failure. I also including drop sets on many exercise's, etc. I change up my training all the time so I don't stagnate, and I do your typical workout of...

Back/Biceps
Chest/Triceps
Shoulders
Legs/Calves
Abs every single day

Cardio: Treadmill, Stairmaster, Bike, etc. Some type of fat burning mode for 40min @ 3.2 mph speed and no faster than that of steady state cardio.

Diet: 268p/268c/60f (2680 cal)

Breakfast: 6am (Non Workdays)
1 Egg
4 Egg Whites
6 oz ground chicken breast
1/2 cup fresh cut and then roasted Zucchini
1/2 cup fresh cut white onion and then roasted
Omega 3 Fish Oil

Breakfast: 6am (Workdays)
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
3 Scoops of Bio Gro
Micronized Creatine 5g
Glutamine 10g

Lunch: 12pm
8oz Ground Chicken Breast
200g of Jasmine Rice
4 packets of taco bell fire sauce
5 cups Steamed Veggies
Carb balance Tortilla (For Fiber)
Omega 3 Fish Oil

Snack: 3:00pm
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)
Micronized Creatine 5g
Glutamine 10g
1 Serving of All Natural Jiff Peanut butter

Dinner: 5:30pm
8oz Chicken ground breast
150-200g of Jasmine rice (sometimes more if I use this as my Pre-workout meal)
2 cups of Broccoli
Carb Balance Wheat Tortilla (For Fiber)

Pre-Workout: 7:00pm
3 HMB Pills
5g Creatine
10g Glutamine
5g Yohimbe
GAT Nitroflex Pre-Workout
1 cup fresh fruit -blueberries, banana's, etc

Post-Workout: 8-9pm
90 cal Rice Krispy Treat
5g Creatine
10g Glutamine
40g Raw Unfiltered Honey
1 Large Banana or 100g of blueberries
2 Scoops of Whey Protein Isolate (Choc Peanut Butter)

Bedtime:
2 Scoops Dymatize Elite Casein Protein Powder w/water
3 Scoops Bio Gro
Omega 3 Fish Oil

Diet Cont: I change up my diet, and move my carbs around as well, depending if it's a rest day or a training day. I also eat most of my carbs around Training (Pre/Post) workout meals. I also usually buy 10-12 lbs of chicken breast (When its on sale), have butcher cut off all fat, and have them grind it up for me to make chicken sandwiches (See pic), Egg white noodles with ground chicken, etc. When I hit a Plateau in my weight loss, I take 100 calories from Carbs or more (but haven't needed to yet). I'm a creature of simplicity and habit. It does not bother me to eat the same meals day in and day out.

Pics: 1) Oatmeal w/Cinnamon, x2 Yogurt- with a scoop of Protein mixed
2) 8oz Ground Chicken Breast w/200g Jasmine Rice, Whole bag of veggies (5 cups), and some low sodium Salsa, and 30g of Hummus.
3) 8-10oz Ground chicken Breast made into patties, Ezekiel no salt Bread (Flourless), x2 Velveeta cheese slices (helps make me feel like I'm no dieting), with fresh cut cocktails tomatoes, And Hot & Spicy Mustard.

-These are just some of the things I eat. I only added them because I have seen some of you ask for food pics etc. Enjoy.


Supplements: NutraBio Creatine, Glutamine, Force Factor Digestive Enzymes, CANLIST Probiotic, Micro Ingredients Triple Strength Fish Oil 4200mg, Micro Ingredients CLA, MXC Vitamin D3+K2, Wellness Vitamin C (3g), HMB 3000mg, GAT Nitroflex Pre-Workout, Vitamin A, Multi-Vitamin, Nature Made Zinc 50mg, Nature Made Magnesium, EVL Super Greens powder, Nature Way Vitamin B-Complex, Whey and Casein Protein powder, NutraBio Yohimbe, Tongkat Ali 1200mg, Concentrated Extract of Ashwagandha 1300mg, iSatori Triple-Blend Liquid L-Carnitine 3000mg (Pink Lemonade), Arazo Nutrition - Joint Support (Glucosamine 1500mg, Chondroitin 1200mg, MSM 1000mg), NutraBio UpSorb.

P.S: I have also posted this on EliteFitness as well.

You definitely have a lot of room to improve on your diet. I would stick to whole food options. Stay away from processed junk. Food prep is going to be crucial the meal that you put together is very solid, more of that.
@T-RexAlpha

 

[T-RexAlpha]

You definitely have a lot of room to improve on your diet. I would stick to whole food options. Stay away from processed junk. Food prep is going to be crucial the meal that you put together is very solid, more of that.
@T-RexAlpha

Appreciate the info. Just looking over my diet, what would you change or add? I eat mostly whole foods besides protein shakes and that velvetta cheese I occasionally have on a chicken breast sandwich. And that crispy treat post workout. I will be changing that out though for a Carb drink.

 

[T-RexAlpha]

bros this is an awesome start to this log. thanks for putting it up. the EVO family appreciates you taking the time to write it out.
one thing i recommend is don't slam protein shake before bed, it will mess up your sleep.

@T-RexAlpha

Thanks Ceo!

 

[T-RexAlpha]

@T-RexAlpha bro my feedback is load up on red meat. that what you need.
and get on tren at some point. that make the man

I will check out your posts. Thanks for commenting

 

[T-RexAlpha]

thanks man. i'm glad i am making a difference in your success. on my death bed knowing i helped people get healthy and the body they wanted makes me very satisfied.

You and Mobster, and other guests you are bringing on are definitely making an impact bro. Keep up the good work brother.