Approved Log 2025 Yokoblades transformation comp

[Yokoblade]

Age:
42

Current Weight:
131kg

Height:
178cm

Body Fat %: (if applicable)
24%

Training Experience:
3 years

Cycle Stack: (include compounds, dosages, and duration)

12 Week Cycle:
Not sure yet


Supplements Used:
Rule 1 protein x 2 daily
Mens multivitamin
Creatine
3x 1500mg fish oil daily
Magnesium

Diet Overview:
Weight lose
Half my carbs
180g protien

Training Schedule: (days per week, types of workouts)
I train 3-4 days
Sauna at least 2 days.

Goal for the Competition:
Loose fat!
Work on legs more

Health Status (mention any medical conditions or injuries):
Bad left knee
Slipped disc in back 2015
Right shoulder surgery 2010 after being hit by a car.
But still in battle condition

 

[Yokoblade]

5 days out whats people doing.
Bulking up or cutting before 1st

 

[jay]

Thank you for submitting your log brother.

Before I can approve it, please upload your photos before the end of the month.

 

[Yokoblade]

No stree bud

 

[Yokoblade]

I feel when the misso took the photos realy made me look like i have chicken leggs hahahahhahajajja

 

[jay]

@Yokoblade can I please get a side pic as well

 

[jay]

I will approve this log but please upload a side profile pic.

 

[Yokoblade]

I got Chat GPT do do me a very basic 5-6 meal plan at 200gms protein at 1800 cals for the cut stage.
7-Day High-Protein Meal Plan (200g Protein / 1800 Calories)
Day 1

---

Meal 1: High-Protein Greek Yogurt Bowl​

Greek yogurt (200g)

• -
  Blueberries & raspberries (50g)
• -
  Oats (20g)

Calories: ~250 | Protein: ~25g

---

Meal 2: Egg & Bacon Muffins​

• -
  2 eggs
• -
  2 slices bacon
• -
  Veggies (onion, carrot, peas)

Calories: ~200 | Protein: ~20g

---

Meal 3: Tuna Veggie Salad​

• -
  Tuna (120g)
• -
  Lettuce, carrots, onion, peas

Calories: ~250 | Protein: ~30g

---

Meal 4: Chicken Breast & Sweet Potato Box​

• -
  Chicken breast (150g)
• -
  Sweet potato (100g)
• -
  Onion, peas

Calories: ~350 | Protein: ~40g

---

Meal 5: Mince & Bean Stir-Fry​

7-Day High-Protein Meal Plan (200g Protein / 1800 Calories)

• -
  Lean mince (120g)
• -
  Mixed beans (100g)
• -
  Onion, carrot, lettuce

Calories: ~350 | Protein: ~35g

---

Meal 6: Protein Porridge or Shake​

• -
  Oats (30g)
• -
  Milk (150ml)
• -
  1 scoop protein or egg
• -
  Optional: cinnamon, berries

Calories: ~300 | Protein: ~40g

 

[trespassing_minds]

I got Chat GPT do do me a very basic 5-6 meal plan at 200gms protein at 1800 cals for the cut stage.
7-Day High-Protein Meal Plan (200g Protein / 1800 Calories)
Day 1

---

Meal 1: High-Protein Greek Yogurt Bowl​

Greek yogurt (200g)

• -
  Blueberries & raspberries (50g)
• -
  Oats (20g)

Calories: ~250 | Protein: ~25g

---

Meal 2: Egg & Bacon Muffins​

• -
  2 eggs
• -
  2 slices bacon
• -
  Veggies (onion, carrot, peas)

Calories: ~200 | Protein: ~20g

---

Meal 3: Tuna Veggie Salad​

• -
  Tuna (120g)
• -
  Lettuce, carrots, onion, peas

Calories: ~250 | Protein: ~30g

---

Meal 4: Chicken Breast & Sweet Potato Box​

• -
  Chicken breast (150g)
• -
  Sweet potato (100g)
• -
  Onion, peas

Calories: ~350 | Protein: ~40g

---

Meal 5: Mince & Bean Stir-Fry​

7-Day High-Protein Meal Plan (200g Protein / 1800 Calories)

• -
  Lean mince (120g)
• -
  Mixed beans (100g)
• -
  Onion, carrot, lettuce

Calories: ~350 | Protein: ~35g

---

Meal 6: Protein Porridge or Shake​

• -
  Oats (30g)
• -
  Milk (150ml)
• -
  1 scoop protein or egg
• -
  Optional: cinnamon, berries

Calories: ~300 | Protein: ~40g

nice, easy to follow and can make some of these meals very tasty with not adding calories.

simple addition of adding Pickled onions to your salad or gherkins can change up the flavors of a salad a lot with out changing calories.
radish, red onion and Cucumber also makes a great salad mix.

 

[flexymcflexface]

Chatgpt is great but def need to keep an eye on yourself. If your getting to tired you might be to low on calories but only you will know that from how well your recover and want to get up and move. Lookig forward to this one alos.

 

[Dunstone]

@yokoblades great to see you back, good luck with the ChatGPT diet. Looks pretty good but as already mentioned 1800cals could be a bit low depending on your cals coming to the comp. Keen to see how it goes .

 

[Yokoblade]

@yokoblades great to see you back, good luck with the ChatGPT diet. Looks pretty good but as already mentioned 1800cals could be a bit low depending on your cals coming to the comp. Keen to see how it goes .

I want to try and drop a bit more fat.
So far the scales go up 6-8kgs with test E

 

[aussie]

So good to see you back and competing again brother. Best of luck, consistency wins this!

 

[Yokoblade]

So good to see you back and competing again brother. Best of luck, consistency wins this!

Thankyou , look forward to seeing everyones results

 

[ChasetheCase]

I want to try and drop a bit more fat.
So far the scales go up 6-8kgs with test E

Half of that will be water, I'm ~12%BF and when I came off my cycle I lost about 2kg.

 

[Yokoblade]

Busy day at the gym for a western australia public holiday.
Got 20mins on the bike then started back day.
Back workout
Lat pull downs 4 x 15 increase weight
Chest supported row 3 x 15
Single high lat pull down 4x 12
Pulls ups assisted 40reps
Single hand cable row 3 x 12
Face pulls 3 x 15
Smith machine upright rows 4 x 15
Machine shrugs 4x15

I do enjoy isolation movements.

 

[Yokoblade]

Got a good session in today.
20 mins on the bike
Incline bench with just the bar to get blood pumping.
3 sets x60kgs x 10 reps.
Incline flys for a great stretch
Flat dunbell press 3x 30kgs x 10 reps
Then bi's
2/3 barbell curl to push blood in the muscle. Till failure
3min seated curls
4 sets concentration curls x10 reps

Even had a training partner today.

 

[ChasetheCase]

I need to borrow from your arm workouts, I don't do enough volume, to get much growth. Just trying to decide what to take out of my existing training to add more in.

 

[Yokoblade]

I need to borrow from your arm workouts, I don't do enough volume, to get much growth. Just trying to decide what to take out of my existing training to add more in.

I watch charles glass on youtube the other day on bicep training, he is all about isolation and placing more blood in the muscle before starting the working sets

 

[Yokoblade]

20mins on the bike today.
Single leg extensions x 3 sets
Double leg extensions x 3 sets
Single leg curl x 3 sets
Double leg curl x 3 sets hug the thigh pad to get a better stretch
3 sets of hack squats
2/3 belted squat machine 2 sets