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.

 

[Noah Wixx]

@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 was thinking along the same lines it could be a game changing compound for him to lean out.

 

[Npcclassicphysique champ]

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.

how about digestive supps big question bro?

 

[T-RexAlpha]

how about digestive supps big question bro?

I take those, UpSorb by Nutrabio as well as digestive enzymes and a probiotic as well

 

[Npcclassicphysique champ]

I take those, UpSorb by Nutrabio as well as digestive enzymes and a probiotic as well

i got it, don tknow the brand myself must be aussie thing

 

[T-RexAlpha]

how about digestive supps big question bro?

Definitely got to have those in the diet no matter what we all doing. Very well said.

 

[T-RexAlpha]

i got it, don tknow the brand myself must be aussie thing

Looking good Champ. I need to be lean and mean like your pic. Oh I have ambitions. Well done brother

 

[LevButlerov]

Looking good Champ. I need to be lean and mean like your pic. Oh I have ambitions. Well done brother

You have a good base I checked your pic @T-RexAlpha but lets get more pics so we can see your full base. thanks

 

[T-RexAlpha]

You have a good base I checked your pic @T-RexAlpha but lets get more pics so we can see your full base. thanks

Got to get rid of some more fluff first LOL. Bro, look at you guys.. Its like a bottle of encouragement to see you all this fit Everyone here is 15% or less BF. I'm around 20-25%.. Not sure if I am ready for all that until I at least 18% lol. But I'm dropping 2lbs a week. Won't be long

 

[ROIDDERS]

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.

i think you know exactly what you can improve on. problem is with things like shakes, velvetta 'cheese', bread and crispy treat is if you eat that it ruins days of healthy eating. you don't see the successful guys on here eating that stuff for a reason

 

[BodyMonster34]

I will check out your posts. Thanks for commenting

bro no problem. i'm the red meat expert on here

 

[ceo]

Thanks Ceo!

EVO love!

 

[Ulter]

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

you are EVO family now. that is our priority

 

[T-RexAlpha]

i think you know exactly what you can improve on. problem is with things like shakes, velvetta 'cheese', bread and crispy treat is if you eat that it ruins days of healthy eating. you don't see the successful guys on here eating that stuff for a reason

I didn't mean to ask the question and come off like a jerk, if I did, I apologize.I was legit asking. I don't do velvetta and rice crispy treats a lot, like maybe 1 a month, to keel my insanity so I dont go crazy,, but you are righ. I sincerely appreciate this comment and probably needed to hear this. Thanks brother.

 

[T-RexAlpha]

I want to say I appreciate all this positivity, correction, knowledge, and comments you are pouring into me. It's why I said what I said in my log. I appreciate feedback, etc. This is how a community should be and I sincerely appreciate all of you guys. I know the hard work and dedication you all do day in and day out and let me just say it pushes me to keep on going, to keep my eye on the prize and to put in the work inside and outside of the gym. Feel free to take this bro under your wing any time. I promise, I'm listening and paying attention. @ROIDDERS thank you bro for setting me straight. From here on out Bread, any and all processed food is being removed from my diet. Only whole foods. ROIDDERS got me thinking, I haven't had a chance to checkout other peoples logs to see what they are doing diet wise. I will use whatever knowledge I can gain and apply it to my own. Thanks guys. I so appreciate all of you.

 

[ballin2504]

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 nice start to the log. Looks like you have some good muscle mass from what I can tell from the first picture.

 

[T-RexAlpha]

You have a good base I checked your pic @T-RexAlpha but lets get more pics so we can see your full base. thanks

I am going to do this even though I legit don't want to. I swear I have some type of body dysmorphia as I do not like the way I look, Especially after my injury and putting on 40 lbs.+ of fat. Currently 247.8 this morning.

 

[T-RexAlpha]

Sunday: Today is meal Prep Sundays!

Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week

 

[25homes]

Great start here

 

[T-RexAlpha]

Sunday Update:

Supplements: Going to add Joint support etc.

Water: I drink about 3 Liters of water a day, sometimes more. I pee a lot

Diet: Changing it up to be a lot more cleaner. More whole food. (I won't be dropping my Protein shakes. Protein is expensive and it helps me get in my Protein goals).

Cardio: Switching to Fasted cardio daily 30-40min (Training and non-Training Days). Steady State. 10 min warmup cardio before working out, and 30-40 min Post Workout

@stevesmi I listened to the Podcast again (Retatrutide 101 AKA LY-3437943) and I might try it out. After looking at some of the studies on it, seems very positive. TY for the recommendation.

 

[LevButlerov]

I am going to do this even though I legit don't want to. I swear I have some type of body dysmorphia as I do not like the way I look, Especially after my injury and putting on 40 lbs.+ of fat. Currently 247.8 this morning.

Realistically, everyone here has body dysmorphia, not just you. It's part of the game we play. Steroid forums are full of guys with body dysmorphia, I'm one of them lol. Nothing wrong with it, it just drives you to be a better version of yourself. @T-RexAlpha

 

[LevButlerov]

Sunday: Today is meal Prep Sundays!

Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week

Sunday Update:

Supplements: Going to add Joint support etc.

Water: I drink about 3 Liters of water a day, sometimes more. I pee a lot

Diet: Changing it up to be a lot more cleaner. More whole food. (I won't be dropping my Protein shakes. Protein is expensive and it helps me get in my Protein goals).

Cardio: Switching to Fasted cardio daily 30-40min (Training and non-Training Days). Steady State. 10 min warmup cardio before working out, and 30-40 min Post Workout

@stevesmi I listened to the Podcast again (Retatrutide 101 AKA LY-3437943) and I might try it out. After looking at some of the studies on it, seems very positive. TY for the recommendation.

I like your meal prep, very good but need some fats there, you have avocado in there?

Retatrutide is a really good GLP1 @T-RexAlpha check the mega thread on it
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/

 

[stevesmi]

Sunday Update:

Supplements: Going to add Joint support etc.

Water: I drink about 3 Liters of water a day, sometimes more. I pee a lot

Diet: Changing it up to be a lot more cleaner. More whole food. (I won't be dropping my Protein shakes. Protein is expensive and it helps me get in my Protein goals).

Cardio: Switching to Fasted cardio daily 30-40min (Training and non-Training Days). Steady State. 10 min warmup cardio before working out, and 30-40 min Post Workout

@stevesmi I listened to the Podcast again (Retatrutide 101 AKA LY-3437943) and I might try it out. After looking at some of the studies on it, seems very positive. TY for the recommendation.

Yeah I am using Reta too. I think it’s the best fat burner ever to be invented.

 

[LevButlerov]

Yeah I am using Reta too. I think it’s the best fat burner ever to be invented.

I would love your feedback when you start tapering off and how you feel. @stevesmi

 

[stevesmi]

I would love your feedback when you start tapering off and how you feel. @stevesmi

i'm gonna update in my log

 

[T-RexAlpha]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

 

[LevButlerov]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

@T-RexAlpha preworkout meal is intense, perfect for training, but post workout try to mix whey with caseinate or egg protein (a bit salty). Goal should be 300 protein 300 carbs with 50 fat.

 

[T-RexAlpha]

@T-RexAlpha preworkout meal is intense, perfect for training, but post workout try to mix whey with caseinate or egg protein (a bit salty). Goal should be 300 protein 300 carbs with 50 fat.

I have everything to do that. Thanks for the info.. I was close to those macros

 

[T-RexAlpha]

I like your meal prep, very good but need some fats there, you have avocado in there?

Retatrutide is a really good GLP1 @T-RexAlpha check the mega thread on it
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/

I usually will do 1/2 avocado or 14g Coconut oil

 

[LevButlerov]

I usually will do 1/2 avocado or 14g Coconut oil

Didnt see it in your meals.

 

[T-RexAlpha]

Didnt see it in your meals.

LOL. Ya, you got me. You Rock Lev. I should be way more detailed, like showing all my supplements at each meal as well etc.

 

[LevButlerov]

LOL. Ya, you got me. You Rock Lev. I should be way more detailed, like showing all my supplements at each meal as well etc.

Yes please do

 

[Mobster]

I'm not keen on ground chicken

 

[Mobster]

Not a fan of chicken mince

 

[stevesmi]

Sunday: Today is meal Prep Sundays!

Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week

nice job on the food prep man. you not only save money, but you also know what you are eating. this is the secret to success is FOOD prep.

@T-RexAlpha

 

[stevesmi]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

looking good on the food. i like the add on of the brocolli and berries. good anti oxidants and fiber
@T-RexAlpha

 

[T-RexAlpha]

I'm not keen on ground chicken

I'm not keen on ground chicken

I prefer steak myself but chicken is cheaper

 

[T-RexAlpha]

I'm not keen on ground chicken

I also use ground chicken breast because 1) instead of a cold breast, ground chicken is easier to get down to meet my protein goals 2) I can make it into a patty for a chicken sandwich. 3) I can added ground chicken to my rice and pasta meals, chicken breast chunks per say isnt all that great if its a couple of days old as ground chicken you can simply throw it on a skillet real quick and its ready and taste good in 5 minutes.

On a different note. Im a fan of you and Steve as I listen to your podcasts a lot and enjoy your commentary and insight. Keep up the good work brother

 

[2Thick]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

@T-RexAlpha This is a tremendous update. Lots of good foods on this. I like the ground chicken and the jasmine rice. Perfect bodybuilder meal, protein and carb.

 

[2Thick]

Sunday: Today is meal Prep Sundays!

Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week

@T-RexAlpha does curry seasoning ever bother your stomach? stuff is too strong for me usually lol. thats why i avoid indian food

 

[T-RexAlpha]

@T-RexAlpha does curry seasoning ever bother your stomach? stuff is too strong for me usually lol. thats why i avoid indian food

Actually no. I feel like the curry and cumin keep my chicken tasting perfect even 2-3 days old. If it does that to you drop it and try Cumin with other non salt seasoning like paprika, etc. Also I get this Hot & Sweet mustard (10cal, zero everything else) that goes well to give it flavor when I dont use curry etc

 

[2Thick]

Actually no. I feel like the curry and cumin keep my chicken tasting perfect even 2-3 days old. If it does that to you drop it and try Cumin with other non salt seasoning like paprika, etc. Also I get this Hot & Sweet mustard (10cal, zero everything else) that goes well to give it flavor when I dont use curry etc

thats true those spices are great natural preservatives

 

[BodyMonster34]

Sunday: Today is meal Prep Sundays!

Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week

@T-RexAlpha bro where the read meat? i read the post like 5 times and only see chicken lol. don't poss out on me

 

[BodyMonster34]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

@T-RexAlpha bro this is some good meals. still waiting on more red meat though. no steak even?

 

[T-RexAlpha]

@T-RexAlpha bro this is some good meals. still waiting on more red meat though. no steak even?

My man, you know whats up funds are a little tight so I opted for chicken breast at the moment. Im transitioning into a new job so it is what it is at the moment. But we all about the Red Meat especially daily if I can get it and afford it. Soon though. This new job got me jumping through hoops to get everything they need to get my start date. Thx for stopping by brother.

 

[Ulter]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

@T-RexAlpha I will admit the food does look delicious. I like the mix of the broccoli and chicken breast. Macros look to be on point.

 

[Tiger Salman Khan]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

@T-RexAlpha Legit updates bro....meals looks fantastic..........

 

[ceo]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

@T-RexAlpha bros this is an epic update on this log! you showing a lot of dedication and heart. i love the meal with chicken and brocolli. good boring bodybuilding diet

 

[ceo]

Sunday: Today is meal Prep Sundays!

Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week

@T-RexAlpha bros i gotta give you props. this is a good diet. lots of good foods and looking great!

 

[ROIDDERS]

I didn't mean to ask the question and come off like a jerk, if I did, I apologize.I was legit asking. I don't do velvetta and rice crispy treats a lot, like maybe 1 a month, to keel my insanity so I dont go crazy,, but you are righ. I sincerely appreciate this comment and probably needed to hear this. Thanks brother.

nah i wasn't saying that at all.
just making a point that you can make some simple changes to your diet. like instead of velvetta fake cheese. switch to raw cheese..

 

[ROIDDERS]

Sunday: Today is meal Prep Sundays!

Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week

nothing wrong with this type of food prep! looks really good man. you are doing a great job keep it up!

@T-RexAlpha

 

[ROIDDERS]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

@T-RexAlpha this is an amazing update. nice food and nice hard work. you won't go wrong with it

 

[T-RexAlpha]

@T-RexAlpha bros this is an epic update on this log! you showing a lot of dedication and heart. i love the meal with chicken and brocolli. good boring bodybuilding diet

Oh but its not boring at all. Now yes, broccoli and chicken is most definitely a staple in a bodybuilding diet, but its how you prepare it that matters. Adding just some fresh veggies or a different type of mustard (jalapeño, hot and sweet mustard) and or combined with different type of seasonings (none salt) makes it bomb lol.

Now if it was chopped up cubed chicken breast. Count me out. I did that way to many times. But ground chicken, that was not originally ground up (I have the butcher remove all fat from the breast and then grind it up, and of course when it's $1.99-2.99 a pound) with different seasoning etc and different type of zero cal or super low cal makes all the difference.

 

[T-RexAlpha]

@T-RexAlpha this is an amazing update. nice food and nice hard work. you won't go wrong with it

Thanks for the comments chief. I appreciate it. You got me thinking, and so I revamped it a bit, and will continue to tweak the diet even more with @LevButlerov input that he gave me as well.

 

[LevButlerov]

Oh but its not boring at all. Now yes, broccoli and chicken is most definitely a staple in a bodybuilding diet, but its how you prepare it that matters. Adding just some fresh veggies or a different type of mustard (jalapeño, hot and sweet mustard) and or combined with different type of seasonings (none salt) makes it bomb lol.

Now if it was chopped up cubed chicken breast. Count me out. I did that way to many times. But ground chicken, that was not originally ground up (I have the butcher remove all fat from the breast and then grind it up, and of course when it's $1.99-2.99 a pound) with different seasoning etc and different type of zero cal or super low cal makes all the difference.

Chicken+Broccoli = shredded mass

 

[Noah Wixx]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

The supplement stack and food looks really damn good

 

[Noah Wixx]

Sunday: Today is meal Prep Sundays!

Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week

Meal prep looks fantastic

 

[BodyMonster34]

My man, you know whats up funds are a little tight so I opted for chicken breast at the moment. Im transitioning into a new job so it is what it is at the moment. But we all about the Red Meat especially daily if I can get it and afford it. Soon though. This new job got me jumping through hoops to get everything they need to get my start date. Thx for stopping by brother.

bro funds tight for you too? i got 16 kids to feed. you should see how much i take home per check after child support and groceries

 

[ROIDDERS]

Thanks for the comments chief. I appreciate it. You got me thinking, and so I revamped it a bit, and will continue to tweak the diet even more with @LevButlerov input that he gave me as well.

its all about tweaking forever

 

[T-RexAlpha]

Meal 1:
2 scoops Whey Isolate
297g Almond Milk (Unsweetened)
80g Steel Cut Oats (raw)
5g Micronized Creatine
1 cap Probiotic
x2 caps Digestive Enzymes
x3 caps Omega 3 Fish Oil
Calories: 615

Meal 2:
427g Russet Potato
8oz Ground Chicken Breast
2 Cups Broccoli
56g Mozzarella Cheese
2 tablespoon Salsa
1 serving Hot and Spicy Mustard
X2 caps Digestive Enzymes
Calories: 880

Meal 3: (Pre-Workout)
200g Jasmine Rice
5oz Ground Chicken Breast
1 cup Cilantro
5g Yohimbine
10g Creatine
10g Glutamine
1 serving L-Carnitine
3 caps HMB
GAT Nitroflex Pre-Workout
Calories: 562

Meal 4: (Post Workout)
2 Scoop Whey Isolate
2 Scoop Elite Casein
21g Honey
1.5 Tbsp. All Natural Peanut Butter
10g Creatine
10g Glutamine
x2 caps Digestive Enzymes
x3 Omega Fish 3 Fish Oil
Calories: 613

Total 279P/267C/60F Cal: 2670

- I didn't take pics of Protein shakes lol

Water: 1 Gallon

Training:
5 Sets 10 reps Flat Bench Press 225lbs
4 Sets 8 reps Incline Bench Press 225lbs
3 Sets 10 Reps Chest Flys 165lbs
3 Sets 10 reps Seated Dips 145lbs
3 Sets 10 reps Tricep Pushdowns 80lbs
4 Reps 10 reps Reverse Tricep Pushdowns 80lbs

 

[Yuri]

Awesome bro

 

[ceo]

Oh but its not boring at all. Now yes, broccoli and chicken is most definitely a staple in a bodybuilding diet, but its how you prepare it that matters. Adding just some fresh veggies or a different type of mustard (jalapeño, hot and sweet mustard) and or combined with different type of seasonings (none salt) makes it bomb lol.

Now if it was chopped up cubed chicken breast. Count me out. I did that way to many times. But ground chicken, that was not originally ground up (I have the butcher remove all fat from the breast and then grind it up, and of course when it's $1.99-2.99 a pound) with different seasoning etc and different type of zero cal or super low cal makes all the difference.

bros i agree with you. lots of ways to cook it fun

 

[RoySimpson]

Meal 1:
6oz Ground Chicken Breast
125g of Jasmine Rice
1 Can Bumble Bee Tuna Drained
Carb Balance Wheat Tortilla
74P/75C/12F 650cal

Meal 2:
6oz Ground Chicken Breast
70g Extra-Wide Yolk-Free Egg White Noodles
3oz Fresh Cilantro
2 Cups Broccoli
49P/51C/6F 470cal

Meal 3: (Pre-Workout)
6oz Ground Chicken Breast
200g Jasmine Rice
10g Creatine
3000mg HMB
5g Yohimbe
10g Glutamine
1 serving GAT Nitroflex Pre-Workout
45P/69C/9F 562cal

Meal 4: (Post-Workout)
10g Glutamine
10g Creatine
50g Whey Isolate
21g Honey
100g Blueberries
80g Cream of Rice (Raw)
53P/86C/5F 650cal

Meal 5:
8oz Ground Chicken Breast
2 Cups Broccoli
56P/11C/7F 335cal

Total: 277P/292C/39F 2667cal

Training: Rest Day/Meal Prep- (Cardio 40min)

@T-RexAlpha food prep is on point bro!

 

[RoySimpson]

Sunday: Today is meal Prep Sundays!

Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week

@T-RexAlpha awesome work right here!!

 

[ballin2504]

Sunday: Today is meal Prep Sundays!

Pic#1 - Ground chicken breast- Curry seasoning + Cumin (No Salt)
Pic#2- Broccoli of course Gotta get those greens in
Pic#3- Cooking Broccoli
Pic#4- Jasmine Rice
Pic#5- Entire Meal Prepped and Ready to go for the week

@T-RexAlpha awesome job on the meal prep man

 

[T-RexAlpha]

Meal 1:
2 scoops Whey Isolate
297g Almond Milk (Unsweetened)
80g Steel Cut Oats (raw)
5g Micronized Creatine
1 cap Probiotic
x2 caps Digestive Enzymes
x3 caps Omega 3 Fish Oil
Calories: 615

Meal 2:
427g Russet Potato
8oz Ground Chicken Breast
2 Cups Broccoli
56g Mozzarella Cheese
2 tablespoon Salsa
1 serving Hot and Spicy Mustard
X2 caps Digestive Enzymes
Calories: 880

Meal 3: (Pre-Workout)
200g Jasmine Rice
5oz Ground Chicken Breast
1 cup Cilantro
5g Yohimbine
10g Creatine
10g Glutamine
1 serving L-Carnitine
3 caps HMB
GAT Nitroflex Pre-Workout
Calories: 562

Meal 4: (Post Workout)
2 Scoop Whey Isolate
2 Scoop Elite Casein
21g Honey
1.5 Tbsp. All Natural Peanut Butter
10g Creatine
10g Glutamine
x2 caps Digestive Enzymes
x3 Omega Fish 3 Fish Oil
Calories: 613

Total 279P/267C/60F Cal: 2670

- I didn't take pics of Protein shakes lol

Water: 1 Gallon

Training:
5 Sets 10 reps Flat Bench Press 225lbs
4 Sets 8 reps Incline Bench Press 225lbs
3 Sets 10 Reps Chest Flys 165lbs
3 Sets 10 reps Seated Dips 145lbs
3 Sets 10 reps Tricep Pushdowns 80lbs
4 Reps 10 reps Reverse Tricep Pushdowns 80lbs

I was going to do 40 min of Cardio last night after my training, but I jacked up my foot somehow. Hurts on the top and the bottom of my right foot. Had a doctor do a X-Ray, nothing broke but feels like maybe the tendons or something got jacked up. Hurts to even walk on it. Not cool, as this is going to set me back. It's been hurting like this for a couple of months now. I thought to myself, it will heal and I will be good, but kept on hurting which is why I went to see a doctor about it. Then i was doing cardio last week on a treadmill and all the sudden boom, in pain, and had to stop my cardio. Been In pain for a week now. Other then that I hit a perfect 40/40/20 Macro yesterday. Thanks @LevButlerov, I added x2 Digestive Enzymes to each mean etc. I will be way more detailed from here on out. Also added Fish Oil, and L-Carnitine and am going to add CLA as well

 

[ballin2504]

Actually no. I feel like the curry and cumin keep my chicken tasting perfect even 2-3 days old. If it does that to you drop it and try Cumin with other non salt seasoning like paprika, etc. Also I get this Hot & Sweet mustard (10cal, zero everything else) that goes well to give it flavor when I dont use curry etc

@T-RexAlpha shew man after that 3rd day my chicken is so damn dry lol

 

[T-RexAlpha]

@T-RexAlpha shew man after that 3rd day my chicken is so damn dry lol

Idk man, I can eat ground chicken breast all day. Curry, Cumin, Cilantro, turn it into a burrito or a rice and chicken bowl etc. Man Im good for days

 

[LevButlerov]

Idk man, I can eat ground chicken breast all day. Curry, Cumin, Cilantro, turn it into a burrito or a rice and chicken bowl etc. Man Im good for days

I recommend boiling the chicken, less dry.

 

[T-RexAlpha]

I recommend boiling the chicken, less dry.

I agree. I have done this as well and its a great way to change it up

 

[T-RexAlpha]

Meal 1-2: 7am-12:45pm
I fasted all morning

Meal 3: 12:45pm
It was the wife's birthday so I took her out to Black Angus. We both had the Trio (Steak, Lobster, and shrimp-x6). Just because I'm on a diet doesn't mean she has to be or that she cannot enjoy a meal without me crying "I'm on a diet, I can't". I decided to say whatever and get something semi ok. And be back on the grind tomorrow. Make time for the ones you love, BUT control your environment. I knew we would go out so that is why I fasted.

Total Calories: 1485
x2 x2 Digestive Enzymes

Meal 4: 5:30pm
2 Scoops Isolate
2 Scoops Casien
2 Cups Broccoli
x2 Digestive Enzymes
10g Creatine
10g Glutamine

Meal 5: (Dinner) 8pm
1 Can Tuna
x2 Cocktail Tomatoes
231g Egg White
56g Mozzarella Cheese
2 servings Hot & Spicy Mustard
8oz Ground Chicken Breast
0.5 White Onion
x2 Digestive Enzymes
Probiotics

204P/181C/63F (2264 Total Calories)

-One of the best dinner's I have ever had (Diet wise of course ). You all have to try this

No Pics of Protein Shake
No Training: Wife's Birthday.

 

[T-RexAlpha]

bros i agree with you. lots of ways to cook it fun

Damn brother, Looking Good CEO. Shred Monster ><

 

[ceo]

Damn brother, Looking Good CEO. Shred Monster ><

bros check out my log in signature

 

[T-RexAlpha]

bros check out my log in signature

Will do

 

[T-RexAlpha]

Meal 1-2: 7am-12:45pm
I fasted all morning

Meal 3: 12:45pm
It was the wife's birthday so I took her out to Black Angus. We both had the Trio (Steak, Lobster, and shrimp-x6). Just because I'm on a diet doesn't mean she has to be or that she cannot enjoy a meal without me crying "I'm on a diet, I can't". I decided to say whatever and get something semi ok. And be back on the grind tomorrow. Make time for the ones you love, BUT control your environment. I knew we would go out so that is why I fasted.

Total Calories: 1485
x2 x2 Digestive Enzymes

Meal 4: 5:30pm
2 Scoops Isolate
2 Scoops Casien
2 Cups Broccoli
x2 Digestive Enzymes
10g Creatine
10g Glutamine

Meal 5: (Dinner) 8pm
1 Can Tuna
x2 Cocktail Tomatoes
231g Egg White
56g Mozzarella Cheese
2 servings Hot & Spicy Mustard
8oz Ground Chicken Breast
0.5 White Onion
x2 Digestive Enzymes
Probiotics

204P/181C/63F (2264 Total Calories)

-One of the best dinner's I have ever had (Diet wise of course ). You all have to try this

No Pics of Protein Shake
No Training: Wife's Birthday.

By the way, obviously if I was competing in any way I would never do any of the above. This was more for me than anyone else. When you have a decent amount of weight to drop it going to take time especially with no gear and a jacked up foot (see a day or so above, injury) Set backs happen. Plan accordingly is all Im telling myself when I review this log later. Weight loss is a marathon not a sprint. 95% of the time my diet has been on point and will continue to be. Back to the grind

 

[T-RexAlpha]

bros check out my log in signature

Wow bro, Im reading and following your log and Im definitely stealing your workout routine lol . I seriously needed one and was going to ask you guys for one but yours looks great. 2) Daaaamn week 3 you look like a completely different person. It's got me thinking.. as I cut with no gear, I'm going to loose muscle and shrink and I'm just not down with it. Maybe I should just recomp... im only doing 2600 cal.. Money has been tight as I am transitioning to a new Job, but once im clear to work, Im buying a grip of gear. I can eat clean, thats not a issue. Once I put my mind to something, I'm all in usually and for me this weight loss, muscle building get into the best shape of my life is priority for me right now. But I got this dang foot injury that decided to creep back in and its been hard to even walk on it lately. I hate injuries and how they stall your progress.

 

[Tiger Salman Khan]

Meal 1-2: 7am-12:45pm
I fasted all morning

Meal 3: 12:45pm
It was the wife's birthday so I took her out to Black Angus. We both had the Trio (Steak, Lobster, and shrimp-x6). Just because I'm on a diet doesn't mean she has to be or that she cannot enjoy a meal without me crying "I'm on a diet, I can't". I decided to say whatever and get something semi ok. And be back on the grind tomorrow. Make time for the ones you love, BUT control your environment. I knew we would go out so that is why I fasted.

Total Calories: 1485
x2 x2 Digestive Enzymes

Meal 4: 5:30pm
2 Scoops Isolate
2 Scoops Casien
2 Cups Broccoli
x2 Digestive Enzymes
10g Creatine
10g Glutamine

Meal 5: (Dinner) 8pm
1 Can Tuna
x2 Cocktail Tomatoes
231g Egg White
56g Mozzarella Cheese
2 servings Hot & Spicy Mustard
8oz Ground Chicken Breast
0.5 White Onion
x2 Digestive Enzymes
Probiotics

204P/181C/63F (2264 Total Calories)

-One of the best dinner's I have ever had (Diet wise of course ). You all have to try this

No Pics of Protein Shake
No Training: Wife's Birthday.

@T-RexAlpha Legit updates bro.......

 

[T-RexAlpha]

@T-RexAlpha Legit updates bro.......

That and I gotta keep it Good and bad points...

 

[T-RexAlpha]

Meal 1:
97g Banana
x2 Light Greek Yogurt
x2 Digestive enzymes
Multi-Vitamin
10g Creatine
10g Glutamine

Meal 2:
419g Russet Potatoes
8oz Chicken Breast
231g Cooked Broccoli
2 tsp Sweet & Hot Deli-Style Mustard
4 tablespoon Sour cream
1 serving Salsa
x3 Fish Oil
x2 Digestive enzymes
1x Probiotics

Meal 3:
8oz Chicken Breast
100g Jasmine Rice
x4 Fresh cut Cocktail tomatoes
0.5 cup White Onion (Chopped)
0.25 cup Cilantro
x2 Digestive enzymes

Meal 4:
2 Scoops Whey Isolate
80g Steel Cut Oats
297g Unsweetened Almond Milk
10g Creatine
10g Glutamine
x2 Digestive enzymes

Meal 5:
2 Scoops Casein
1.5 Serving All Natural Peanut Butter
x2 Fish Oil
x2 Digestive enzymes

2647 total Calories (278P/246C/60F)

Pic: 1 -Meal 2
Pic: 2-3 -Meal 3

Water: 1 Gallon

Training: None

 

[ceo]

Wow bro, Im reading and following your log and Im definitely stealing your workout routine lol . I seriously needed one and was going to ask you guys for one but yours looks great. 2) Daaaamn week 3 you look like a completely different person. It's got me thinking.. as I cut with no gear, I'm going to loose muscle and shrink and I'm just not down with it. Maybe I should just recomp... im only doing 2600 cal.. Money has been tight as I am transitioning to a new Job, but once im clear to work, Im buying a grip of gear. I can eat clean, thats not a issue. Once I put my mind to something, I'm all in usually and for me this weight loss, muscle building get into the best shape of my life is priority for me right now. But I got this dang foot injury that decided to creep back in and its been hard to even walk on it lately. I hate injuries and how they stall your progress.

bros thanks. i shot you back a PM.

 

[T-RexAlpha]

Hey 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

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

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