Approved Log Pre Cycle Log

[justintoit]

9/17/2025

28 male, 5'7 194

Logging for pre cycle data and all may jump in with some pointers, anything is appreciated.

Breakfast 11am
6oz egg whites
3oz ham
3oz provolone

2pm
1 packet of quick oats
1tbs peanut butter

2:10pm
1cup greek yogurt
1 scoop (30g) vanilla protein powder


Off day for gym
Trigger session (20 min)
Bodyweight Lunges
Band Chest Flyes
Band Rows
Band Lateral Raise
Band Curls
Band Tricep Pressdown
1-3 sets
10-20 reps/exercise

 

[justintoit]

-- Dinner 7:45pm
10oz chicken
1 Cup white rice
2 bananas

 

[the_alcatraz]

9/17/2025

28 male, 5'7 194

Logging for pre cycle data and all may jump in with some pointers, anything is appreciated.

Breakfast 11am
6oz egg whites
3oz ham
3oz provolone

2pm
1 packet of quick oats
1tbs peanut butter

2:10pm
1cup greek yogurt
1 scoop (30g) vanilla protein powder


Off day for gym
Trigger session (20 min)
Bodyweight Lunges
Band Chest Flyes
Band Rows
Band Lateral Raise
Band Curls
Band Tricep Pressdown
1-3 sets
10-20 reps/exercise

good start to this pre cycle log bro @justintoit got your log approved

can you share pics of you face blurred pls, we need to see your base before cycle

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, is ee food but no macros
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. Or use an app like myfitness pal or cronometer. Very easy.

-- Dinner 7:45pm
10oz chicken
1 Cup white rice
2 bananas

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

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thank you and share more

 

[SteveMobsterG]

What would pre cycle data be?

 

[stevesmi]

9/17/2025

28 male, 5'7 194

Logging for pre cycle data and all may jump in with some pointers, anything is appreciated.

Breakfast 11am
6oz egg whites
3oz ham
3oz provolone

2pm
1 packet of quick oats
1tbs peanut butter

2:10pm
1cup greek yogurt
1 scoop (30g) vanilla protein powder


Off day for gym
Trigger session (20 min)
Bodyweight Lunges
Band Chest Flyes
Band Rows
Band Lateral Raise
Band Curls
Band Tricep Pressdown
1-3 sets
10-20 reps/exercise

@justintoit Smart job putting this up before you actually start your cycle. first off FOOD PREP is key. you are eating all processed junk with your diet. that needs to be cleaned up. food prep 2x a week and eat cleaner

 

[justintoit]

Thank you. Any recs? I'd be fine with chicken and rice, no problem with having it everyday. Just not acclimated to prep yet.

 

[justintoit]

@justintoit Smart job putting this up before you actually start your cycle. first off FOOD PREP is key. you are eating all processed junk with your diet. that needs to be cleaned up. food prep 2x a week and eat cleaner

Also can you inform me why egg whites would be processed junk?

 

[justintoit]

good start to this pre cycle log bro @justintoit got your log approved

can you share pics of you face blurred pls, we need to see your base before cycle

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, is ee food but no macros
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. Or use an app like myfitness pal or cronometer. Very easy.


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

are you listening to our podcast? if not, you should:

Podcasts

Podcasts

www.evolutionary.org

Evolutionary Bodybuilding Radio

Fitness Podcast · Updated Weekly · Evolutionary Bodybuilding Radio is brought to you by the Evolutionary.org Family. Talk bodybuilding, fitness, health, weight training, muscles, and grow.

podcasts.apple.com

Evolutionary Bodybuilding Radio

Podcast · EVO radio · Evolutionary Bodybuilding Radio is brought to you by the Evolutionary.org Family. Talk bodybuilding, fitness, health, weight training, muscles, and grow.

open.spotify.com

thank you and share more

Supps I take are
Fish oil
Vitamin d3
Magnesium

 

[ceo]

9/17/2025

28 male, 5'7 194

Logging for pre cycle data and all may jump in with some pointers, anything is appreciated.

Breakfast 11am
6oz egg whites
3oz ham
3oz provolone

2pm
1 packet of quick oats
1tbs peanut butter

2:10pm
1cup greek yogurt
1 scoop (30g) vanilla protein powder


Off day for gym
Trigger session (20 min)
Bodyweight Lunges
Band Chest Flyes
Band Rows
Band Lateral Raise
Band Curls
Band Tricep Pressdown
1-3 sets
10-20 reps/exercise

bros nice intro. can you get pics up too? @justintoit that is what we want to see

 

[justintoit]

bros nice intro. can you get pics up too? @justintoit that is what we want to see

I'll get some more of full body, just don't have a full length mirror.

 

[ceo]

I'll get some more of full body, just don't have a full length mirror.

bros okay. now you got base to work with. you see my log? i was out of shape bigtime. you gonna get great results

 

[stevesmi]

Also can you inform me why egg whites would be processed junk?

well egg whites out of a carton is something i would never go near obviously. but let's say you separate an egg white from the yolk. the yolk is full of vitamins, minerals and good fats that most americans get none of. so why not eat a whole egg? also quality is everything. a humane friendly raised chicken that eats bugs and seeds in a pasture and gets sun will produce a much more nutritious egg then a chicken in a cage with its beak chopped off eating slop and walking around in its own feces.

you've gotta make these food changes with your diet. that is everything. look at the other logs on here and evo and watch how guys are eating

 

[BodyMonster34]

9/17/2025

28 male, 5'7 194

Logging for pre cycle data and all may jump in with some pointers, anything is appreciated.

Breakfast 11am
6oz egg whites
3oz ham
3oz provolone

2pm
1 packet of quick oats
1tbs peanut butter

2:10pm
1cup greek yogurt
1 scoop (30g) vanilla protein powder


Off day for gym
Trigger session (20 min)
Bodyweight Lunges
Band Chest Flyes
Band Rows
Band Lateral Raise
Band Curls
Band Tricep Pressdown
1-3 sets
10-20 reps/exercise

bro where the red meat? if you a real man you get texas beef. that make the man @justintoit

 

[justintoit]

bro where the red meat? if you a real man you get texas beef. that make the man @justintoit

I work 11 hours a day and am terrible with prep. Going to fix that.

 

[BodyMonster34]

I work 11 hours a day and am terrible with prep. Going to fix that.

bro 11 hours a day nothing. i work sometimes 20 hours on tanker fixing sewage pipes

 

[justintoit]

bro 11 hours a day nothing. i work sometimes 20 hours on tanker fixing sewage pipes

Fair enough.

 

[justintoit]

well egg whites out of a carton is something i would never go near obviously. but let's say you separate an egg white from the yolk. the yolk is full of vitamins, minerals and good fats that most americans get none of. so why not eat a whole egg? also quality is everything. a humane friendly raised chicken that eats bugs and seeds in a pasture and gets sun will produce a much more nutritious egg then a chicken in a cage with its beak chopped off eating slop and walking around in its own feces.

you've gotta make these food changes with your diet. that is everything. look at the other logs on here and evo and watch how guys are eating

That's a great point. I'll implement it.

 

[Ulter]

I'll get some more of full body, just don't have a full length mirror.

@justintoit I think you have some potential there, you've got some muscle on your frame, I would focus more on cutting down over the next 6 months.

 

[2Thick]

9/17/2025

28 male, 5'7 194

Logging for pre cycle data and all may jump in with some pointers, anything is appreciated.

Breakfast 11am
6oz egg whites
3oz ham
3oz provolone

2pm
1 packet of quick oats
1tbs peanut butter

2:10pm
1cup greek yogurt
1 scoop (30g) vanilla protein powder


Off day for gym
Trigger session (20 min)
Bodyweight Lunges
Band Chest Flyes
Band Rows
Band Lateral Raise
Band Curls
Band Tricep Pressdown
1-3 sets
10-20 reps/exercise

I think you have a lot of heart in this one. @justintoit Now, let's make sure we really dial in your training and your diet. That's what we have to do here. It's smart what you're doing.

 

[justintoit]

@justintoit I think you have some potential there, you've got some muscle on your frame, I would focus more on cutting down over the next 6 months.

Thanks Ulter. Any recommendations to implement? Calorie deficit? Fast?

 

[justintoit]

bros okay. now you got base to work with. you see my log? i was out of shape bigtime. you gonna get great results

I should have mentioned I'm taking 2mg retatrutide weekly. Going to up it to 3-4mg next week. On it for 2 weeks now.

 

[ROIDDERS]

9/17/2025

28 male, 5'7 194

Logging for pre cycle data and all may jump in with some pointers, anything is appreciated.

Breakfast 11am
6oz egg whites
3oz ham
3oz provolone

2pm
1 packet of quick oats
1tbs peanut butter

2:10pm
1cup greek yogurt
1 scoop (30g) vanilla protein powder


Off day for gym
Trigger session (20 min)
Bodyweight Lunges
Band Chest Flyes
Band Rows
Band Lateral Raise
Band Curls
Band Tricep Pressdown
1-3 sets
10-20 reps/exercise

def improvements can be had on the diet. get an air fryer, rice cooker, and grill. you can cook just about anything on those 3 @justintoit

 

[justintoit]

9/18
Hope this is a bit better showing macros and portions.
Yes, after today I'm done with the egg whites from a carton.

 

[the_alcatraz]

Supps I take are
Fish oil
Vitamin d3
Magnesium

you need digestive supps too bro probiotics and psyllium

 

[the_alcatraz]

9/18
Hope this is a bit better showing macros and portions.
Yes, after today I'm done with the egg whites from a carton.

you need to eat more protein bro and more healthy fats
likes 220 grams

 

[stevesmi]

That's a great point. I'll implement it.

never fails man. you don't see in nature animals eat an egg and separate the egg white, but as humans we have let the food companies trick us into eating fake foods. REAL food is what we evolved for 2.5M years eating. fake food has been around about 120 years out of that.

 

[RoySimpson]

9/17/2025

28 male, 5'7 194

Logging for pre cycle data and all may jump in with some pointers, anything is appreciated.

Breakfast 11am
6oz egg whites
3oz ham
3oz provolone

2pm
1 packet of quick oats
1tbs peanut butter

2:10pm
1cup greek yogurt
1 scoop (30g) vanilla protein powder


Off day for gym
Trigger session (20 min)
Bodyweight Lunges
Band Chest Flyes
Band Rows
Band Lateral Raise
Band Curls
Band Tricep Pressdown
1-3 sets
10-20 reps/exercise

@justintoit Keeping it clean while putting in the work is the way to go!

 

[BodyMonster34]

Fair enough.

bro you a working class man though like myself.

 

[Ulter]

Thanks Ulter. Any recommendations to implement? Calorie deficit? Fast?

i recommend checking out the other logs and see what guys in your boat have done. its a combo of things. i would look at using retatrutide. fasted cardio, food prep etc.

 

[ballin2504]

9/17/2025

28 male, 5'7 194

Logging for pre cycle data and all may jump in with some pointers, anything is appreciated.

Breakfast 11am
6oz egg whites
3oz ham
3oz provolone

2pm
1 packet of quick oats
1tbs peanut butter

2:10pm
1cup greek yogurt
1 scoop (30g) vanilla protein powder


Off day for gym
Trigger session (20 min)
Bodyweight Lunges
Band Chest Flyes
Band Rows
Band Lateral Raise
Band Curls
Band Tricep Pressdown
1-3 sets
10-20 reps/exercise

@justintoit nice update man looks like you got a pretty good training day and keep them coming

 

[ceo]

I should have mentioned I'm taking 2mg retatrutide weekly. Going to up it to 3-4mg next week. On it for 2 weeks now.

Bros. That's very important to know. That's going to help you a lot.

 

[justintoit]

Flopped that piece of info for sure. Loving reta so far, no side effects notable. Any recommendations on dosage, should I titrate up?

 

[the_alcatraz]

Flopped that piece of info for sure. Loving reta so far, no side effects notable. Any recommendations on dosage, should I titrate up?

go up slow .25mgs eod bro

 

[justintoit]

9/19/25


Barbell Squats 3 sets 8-15 reps
Sissy Squats 2 sets 12-15 reps
Incline Dumbbell Press 2 sets 10-12 reps
Cable Crossovers 2 sets 12-15 reps
Dumbbell Rows 2 sets 8-12 reps
Dumbbell Pullovers 2 sets 12-15 reps
Seated Dumbbell Shrugs 5 sets 12-15 reps
Cable Rear Delt Flyes 2 sets 12-15 reps
Barbell Upright Rows 2 sets 12-15 reps
SUPERSET
Dumbbell Supinating Curls 2 sets 12-15 reps
Dumbbell Overhead Tricep Extension 2 sets 12-15
reps
SUPERSET
Hammer Cable Curls 2 sets 12-15 reps
Rope Tricep Pressdowns 2 sets 12-15 reps
Seated Calf Raises 2 sets 12-15 reps
Standing Calf Raises 2 sets 12-15 reps
Hanging Leg Raises 5 sets 15-20 reps

I'm toast after this one.

 

[justintoit]

go up slow .25mgs eod bro

Will do I'll go slow. Some people are saying dosing 2x/ week -or is 1x sufficient ?

 

[Noah Wixx]

9/17/2025

28 male, 5'7 194

Logging for pre cycle data and all may jump in with some pointers, anything is appreciated.

Breakfast 11am
6oz egg whites
3oz ham
3oz provolone

2pm
1 packet of quick oats
1tbs peanut butter

2:10pm
1cup greek yogurt
1 scoop (30g) vanilla protein powder


Off day for gym
Trigger session (20 min)
Bodyweight Lunges
Band Chest Flyes
Band Rows
Band Lateral Raise
Band Curls
Band Tricep Pressdown
1-3 sets
10-20 reps/exercise

Congratulations on the log