Approved Log First time Recomp Log

[Chrisos]

Hey all,

I posted earlier where I was at after first bloods on first ever TRT / TRT+

Here's a go at proper log, hopefully will will keep me in check. Will get bloods regularly.

Appreciate any advise - my main hurdles probably inexperience all round - in training, diet and use of PED's

Background
AGE : 53
HEIGHT : 175cm
STARTING WEIGHT THIS TIME ROUND : MID 2024 102KG (after falling off wagon from semi extreme low carb keto 4 - 5 years ago - wasn't sustainable)
HIGHEST WEIGHT : 107 to 112KG 5 to 10 years ago
CURRENT WEIGHT : 86.5KG
GOAL WEIGHT : Prob ~ low 80ish kg but unsure, want to get to similar or better as 4 years ago so maybe heavier now if I put on some muscle.

Goals
To get back to where I was 4 years ago or better but with bit of muscle. Got to 80kg, good level of fitness.
To run semi cycle for 12 weeks at current 210mg Test C or bit higher then revert to TRT (prior to test had lowish total and free test)

Current meds (only 6 weeks on test c - just bumped up from 140mg to 210mg but added primo)
210mg Test C / 150mg Primo E EOD
Will monitor E2, no e2 sides at moment have aromasin / aramidix if needed

Retatrutide (Been on for 5 months) 7mg week / HGH 2iu 5/7 / GHK-CU BP157 TB500 daily 2.5mg, 500mcg, 500mcg

Saw palmetto for prostate health, dandelion and milk thistle for liver health.

Current health
Overweight - at a guess ~ 25% body fat
Bloods all good except elevated ALT at 55
PSA highish in past but have had MRI and all is good - will monitor

Diet
Currently averaging 2000ish calories
Mainly whole foods apart from dinner which can have some sauces.

Breakfast : 2 eggs breakfast hard boiled on own (always - addicted to this)
2 scoops Type I II III collagen powder with 150ml full cream milk

Lunch : 250g chicken & salad for lunch (almost always - my go to lunch for work)

Dinner : Typical meals - steak with mash potato, mixed veggies & gravy
or beef strog, spaghetti bog, stir fry, chicken & rice

Snacks : Generally only after work before dinner
Mixed fresh fruit - rock melon, water melon, strawberries, milk up to 200ml
Most days some chicken also - up to 250g, some days no chicken but protein shake.
Some days slice of soy and linseed bread with tomato onion or avocado

Usually come in about 1900 to 2100 calories with protein 160 to 190 grams.
Carb pretty low - don't have many during day - main source dinner if mash or pasta / rice

Training (or lack of) prior / current
Virtually no experience in lifting / resistance exercised - researching now
Really all I have done was gym about 14 years ago with basic legs / arms and chest

Current :

20 push ups X 3 EOD / 3 days a week - when 25 got easy went towards diamond pushups.
4 Pull ups X 3 EOD same days as pushups. Trying to increase - 5 still a struggle.
8.5kg dumb bells - fooling about 2 X 12 with arms

Split squats 3 X 10 EO other D 3 days a week on days not doing pushups / pull ups.

Walking 10 000 steps most days - 1/2 hour walk 3 to 4 days a week plus all nights 20 min walk

View to joining gym or getting some home equipment / getting basic work out plan going.

Bloods - my separate post had all screen shots from pathology - can repost is needed but summary below
Will do full bloods again in 4 weeks with PSA also - summary only below, included ALT as flagged out of range.

Photo current at 86.5kg prob 25% fat

 

[s.gentz]

Hey all,

I posted earlier where I was at after first bloods on first ever TRT / TRT+

Here's a go at proper log, hopefully will will keep me in check. Will get bloods regularly.

Appreciate any advise - my main hurdles probably inexperience all round - in training, diet and use of PED's

Background
AGE : 53
HEIGHT : 175cm
STARTING WEIGHT THIS TIME ROUND : MID 2024 102KG (after falling off wagon from semi extreme low carb keto 4 - 5 years ago - wasn't sustainable)
HIGHEST WEIGHT : 107 to 112KG 5 to 10 years ago
CURRENT WEIGHT : 86.5KG
GOAL WEIGHT : Prob ~ low 80ish kg but unsure, want to get to similar or better as 4 years ago so maybe heavier now if I put on some muscle.

Goals
To get back to where I was 4 years ago or better but with bit of muscle. Got to 80kg, good level of fitness.
To run semi cycle for 12 weeks at current 210mg Test C or bit higher then revert to TRT (prior to test had lowish total and free test)

Current meds (only 6 weeks on test c - just bumped up from 140mg to 210mg but added primo)
210mg Test C / 150mg Primo E EOD
Will monitor E2, no e2 sides at moment have aromasin / aramidix if needed

Retatrutide (Been on for 5 months) 7mg week / HGH 2iu 5/7 / GHK-CU BP157 TB500 daily 2.5mg, 500mcg, 500mcg

Saw palmetto for prostate health, dandelion and milk thistle for liver health.

Current health
Overweight - at a guess ~ 25% body fat
Bloods all good except elevated ALT at 55
PSA highish in past but have had MRI and all is good - will monitor

Diet
Currently averaging 2000ish calories
Mainly whole foods apart from dinner which can have some sauces.

Breakfast : 2 eggs breakfast hard boiled on own (always - addicted to this)
2 scoops Type I II III collagen powder with 150ml full cream milk

Lunch : 250g chicken & salad for lunch (almost always - my go to lunch for work)

Dinner : Typical meals - steak with mash potato, mixed veggies & gravy
or beef strog, spaghetti bog, stir fry, chicken & rice

Snacks : Generally only after work before dinner
Mixed fresh fruit - rock melon, water melon, strawberries, milk up to 200ml
Most days some chicken also - up to 250g, some days no chicken but protein shake.
Some days slice of soy and linseed bread with tomato onion or avocado

Usually come in about 1900 to 2100 calories with protein 160 to 190 grams.
Carb pretty low - don't have many during day - main source dinner if mash or pasta / rice

Training (or lack of) prior / current
Virtually no experience in lifting / resistance exercised - researching now
Really all I have done was gym about 14 years ago with basic legs / arms and chest

Current :

20 push ups X 3 EOD / 3 days a week - when 25 got easy went towards diamond pushups.
4 Pull ups X 3 EOD same days as pushups. Trying to increase - 5 still a struggle.
8.5kg dumb bells - fooling about 2 X 12 with arms

Split squats 3 X 10 EO other D 3 days a week on days not doing pushups / pull ups.

Walking 10 000 steps most days - 1/2 hour walk 3 to 4 days a week plus all nights 20 min walk

View to joining gym or getting some home equipment / getting basic work out plan going.

Bloods - my separate post had all screen shots from pathology - can repost is needed but summary below
Will do full bloods again in 4 weeks with PSA also - summary only below, included ALT as flagged out of range.

View attachment 69994

Photo current at 86.5kg prob 25% fat

View attachment 69995

@Chriso420
Welcome to EVO! I'll be following your log. Great start.
Everything looks good except I don't like to see cals that low at the start of a diet. It doesn't give you a lot of runway to drop cals when fat loss stalls. Do you where your maintenance cals are?
Also I would like to see more resistance training. 4 solid days per week would be a great start!

 

[LevButlerov]

Hey all,

I posted earlier where I was at after first bloods on first ever TRT / TRT+

Here's a go at proper log, hopefully will will keep me in check. Will get bloods regularly.

Appreciate any advise - my main hurdles probably inexperience all round - in training, diet and use of PED's

Background
AGE : 53
HEIGHT : 175cm
STARTING WEIGHT THIS TIME ROUND : MID 2024 102KG (after falling off wagon from semi extreme low carb keto 4 - 5 years ago - wasn't sustainable)
HIGHEST WEIGHT : 107 to 112KG 5 to 10 years ago
CURRENT WEIGHT : 86.5KG
GOAL WEIGHT : Prob ~ low 80ish kg but unsure, want to get to similar or better as 4 years ago so maybe heavier now if I put on some muscle.

Goals
To get back to where I was 4 years ago or better but with bit of muscle. Got to 80kg, good level of fitness.
To run semi cycle for 12 weeks at current 210mg Test C or bit higher then revert to TRT (prior to test had lowish total and free test)

Current meds (only 6 weeks on test c - just bumped up from 140mg to 210mg but added primo)
210mg Test C / 150mg Primo E EOD
Will monitor E2, no e2 sides at moment have aromasin / aramidix if needed

Retatrutide (Been on for 5 months) 7mg week / HGH 2iu 5/7 / GHK-CU BP157 TB500 daily 2.5mg, 500mcg, 500mcg

Saw palmetto for prostate health, dandelion and milk thistle for liver health.

Current health
Overweight - at a guess ~ 25% body fat
Bloods all good except elevated ALT at 55
PSA highish in past but have had MRI and all is good - will monitor

Diet
Currently averaging 2000ish calories
Mainly whole foods apart from dinner which can have some sauces.

Breakfast : 2 eggs breakfast hard boiled on own (always - addicted to this)
2 scoops Type I II III collagen powder with 150ml full cream milk

Lunch : 250g chicken & salad for lunch (almost always - my go to lunch for work)

Dinner : Typical meals - steak with mash potato, mixed veggies & gravy
or beef strog, spaghetti bog, stir fry, chicken & rice

Snacks : Generally only after work before dinner
Mixed fresh fruit - rock melon, water melon, strawberries, milk up to 200ml
Most days some chicken also - up to 250g, some days no chicken but protein shake.
Some days slice of soy and linseed bread with tomato onion or avocado

Usually come in about 1900 to 2100 calories with protein 160 to 190 grams.
Carb pretty low - don't have many during day - main source dinner if mash or pasta / rice

Training (or lack of) prior / current
Virtually no experience in lifting / resistance exercised - researching now
Really all I have done was gym about 14 years ago with basic legs / arms and chest

Current :

20 push ups X 3 EOD / 3 days a week - when 25 got easy went towards diamond pushups.
4 Pull ups X 3 EOD same days as pushups. Trying to increase - 5 still a struggle.
8.5kg dumb bells - fooling about 2 X 12 with arms

Split squats 3 X 10 EO other D 3 days a week on days not doing pushups / pull ups.

Walking 10 000 steps most days - 1/2 hour walk 3 to 4 days a week plus all nights 20 min walk

View to joining gym or getting some home equipment / getting basic work out plan going.

Bloods - my separate post had all screen shots from pathology - can repost is needed but summary below
Will do full bloods again in 4 weeks with PSA also - summary only below, included ALT as flagged out of range.

View attachment 69994

Photo current at 86.5kg prob 25% fat

View attachment 69995

@Chrisos great start, thanks for sharing, the EVO family welcomes you.

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, more pics please
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 would peg your body fat in the low 20's. it is certainly doable to get into prime shape, lets do this

 

[Chrisos]

@Chriso420
Welcome to EVO! I'll be following your log. Great start.
Everything looks good except I don't like to see cals that low at the start of a diet. It doesn't give you a lot of runway to drop cals when fat loss stalls. Do you where your maintenance cals are?
Also I would like to see more resistance training. 4 solid days per week would be a great start!

Thanks man.

Maintenance calories 2400 maintain current weight with “active” amount or exercise

Been dieting for almost 6 months. On and off around 2000 sometimes lower but some weeks with I recon 2400

Am having bit of a stall at moment.

I’ll ramp up resistance exercise

 

[s.gentz]

Thanks man.

Maintenance calories 2400 maintain current weight with “active” amount or exercise

Been dieting for almost 6 months. On and off around 2000 sometimes lower but some weeks with I recon 2400

Am having bit of a stall at moment.

I’ll ramp up resistance exercise

Ok makes sense if maint is only 2400.
If you stall keep same cals be reallocate some fats/carbs to protein. High protien, lowish fats/carbs is great for body recomp.

 

[Mobster]

I wonder how common it is as to people lasting long term on keto etc

 

[Austin316]

This will be a fun one to follow for sure.

We All Fall Off The Wagon at some point things happen in life.

 

[sambee38]

You are going to get into the best shape of your life. Don't worry. Make sure you keep consistency. Let's definitely kill this.

 

[BookerTNY]

I think that you will definitely lose 6 or 7 kg. Don't worry. You will do fine.

 

[Arabian]

I would consider skipping breakfast.

This way, you can definitely keep your glucagon higher, most of the day.

 

[Zyglamail]

Have you tried different types of things like time restricted eating and also fasted cardio.

 

[Shrine]

A lot of guys on here have training logs.

You should get ideas from them and maybe dial it down. For a newbie.

 

[caligirl85]

You can start with some compound lifting. Do you currently have a gym membership? You should consider one unless you have a commitment at home.

 

[zedhed]

If you've been doing things like push-ups and pull-ups and other types of things like that, then you should be fine, transitioning to weight training,

Weight training is not that complicated, a lot of people do it. And most of these people are not that bright, if you ask me and they can figure it out.lol

 

[Masonic Bodybuilder]

Love how you set this log up and with complete honesty. This is going to be a great transformation.

 

[25homes]

Got good base stay locked in on this

 

[ballin2504]

Welcome aboard. I’ll be following along

 

[Tiger Salman Khan]

Hey all,

I posted earlier where I was at after first bloods on first ever TRT / TRT+

Here's a go at proper log, hopefully will will keep me in check. Will get bloods regularly.

Appreciate any advise - my main hurdles probably inexperience all round - in training, diet and use of PED's

Background
AGE : 53
HEIGHT : 175cm
STARTING WEIGHT THIS TIME ROUND : MID 2024 102KG (after falling off wagon from semi extreme low carb keto 4 - 5 years ago - wasn't sustainable)
HIGHEST WEIGHT : 107 to 112KG 5 to 10 years ago
CURRENT WEIGHT : 86.5KG
GOAL WEIGHT : Prob ~ low 80ish kg but unsure, want to get to similar or better as 4 years ago so maybe heavier now if I put on some muscle.

Goals
To get back to where I was 4 years ago or better but with bit of muscle. Got to 80kg, good level of fitness.
To run semi cycle for 12 weeks at current 210mg Test C or bit higher then revert to TRT (prior to test had lowish total and free test)

Current meds (only 6 weeks on test c - just bumped up from 140mg to 210mg but added primo)
210mg Test C / 150mg Primo E EOD
Will monitor E2, no e2 sides at moment have aromasin / aramidix if needed

Retatrutide (Been on for 5 months) 7mg week / HGH 2iu 5/7 / GHK-CU BP157 TB500 daily 2.5mg, 500mcg, 500mcg

Saw palmetto for prostate health, dandelion and milk thistle for liver health.

Current health
Overweight - at a guess ~ 25% body fat
Bloods all good except elevated ALT at 55
PSA highish in past but have had MRI and all is good - will monitor

Diet
Currently averaging 2000ish calories
Mainly whole foods apart from dinner which can have some sauces.

Breakfast : 2 eggs breakfast hard boiled on own (always - addicted to this)
2 scoops Type I II III collagen powder with 150ml full cream milk

Lunch : 250g chicken & salad for lunch (almost always - my go to lunch for work)

Dinner : Typical meals - steak with mash potato, mixed veggies & gravy
or beef strog, spaghetti bog, stir fry, chicken & rice

Snacks : Generally only after work before dinner
Mixed fresh fruit - rock melon, water melon, strawberries, milk up to 200ml
Most days some chicken also - up to 250g, some days no chicken but protein shake.
Some days slice of soy and linseed bread with tomato onion or avocado

Usually come in about 1900 to 2100 calories with protein 160 to 190 grams.
Carb pretty low - don't have many during day - main source dinner if mash or pasta / rice

Training (or lack of) prior / current
Virtually no experience in lifting / resistance exercised - researching now
Really all I have done was gym about 14 years ago with basic legs / arms and chest

Current :

20 push ups X 3 EOD / 3 days a week - when 25 got easy went towards diamond pushups.
4 Pull ups X 3 EOD same days as pushups. Trying to increase - 5 still a struggle.
8.5kg dumb bells - fooling about 2 X 12 with arms

Split squats 3 X 10 EO other D 3 days a week on days not doing pushups / pull ups.

Walking 10 000 steps most days - 1/2 hour walk 3 to 4 days a week plus all nights 20 min walk

View to joining gym or getting some home equipment / getting basic work out plan going.

Bloods - my separate post had all screen shots from pathology - can repost is needed but summary below
Will do full bloods again in 4 weeks with PSA also - summary only below, included ALT as flagged out of range.

View attachment 69994

Photo current at 86.5kg prob 25% fat

View attachment 69995

@Chrisos Fantastic start man......

 

[RoySimpson]

Hey all,

I posted earlier where I was at after first bloods on first ever TRT / TRT+

Here's a go at proper log, hopefully will will keep me in check. Will get bloods regularly.

Appreciate any advise - my main hurdles probably inexperience all round - in training, diet and use of PED's

Background
AGE : 53
HEIGHT : 175cm
STARTING WEIGHT THIS TIME ROUND : MID 2024 102KG (after falling off wagon from semi extreme low carb keto 4 - 5 years ago - wasn't sustainable)
HIGHEST WEIGHT : 107 to 112KG 5 to 10 years ago
CURRENT WEIGHT : 86.5KG
GOAL WEIGHT : Prob ~ low 80ish kg but unsure, want to get to similar or better as 4 years ago so maybe heavier now if I put on some muscle.

Goals
To get back to where I was 4 years ago or better but with bit of muscle. Got to 80kg, good level of fitness.
To run semi cycle for 12 weeks at current 210mg Test C or bit higher then revert to TRT (prior to test had lowish total and free test)

Current meds (only 6 weeks on test c - just bumped up from 140mg to 210mg but added primo)
210mg Test C / 150mg Primo E EOD
Will monitor E2, no e2 sides at moment have aromasin / aramidix if needed

Retatrutide (Been on for 5 months) 7mg week / HGH 2iu 5/7 / GHK-CU BP157 TB500 daily 2.5mg, 500mcg, 500mcg

Saw palmetto for prostate health, dandelion and milk thistle for liver health.

Current health
Overweight - at a guess ~ 25% body fat
Bloods all good except elevated ALT at 55
PSA highish in past but have had MRI and all is good - will monitor

Diet
Currently averaging 2000ish calories
Mainly whole foods apart from dinner which can have some sauces.

Breakfast : 2 eggs breakfast hard boiled on own (always - addicted to this)
2 scoops Type I II III collagen powder with 150ml full cream milk

Lunch : 250g chicken & salad for lunch (almost always - my go to lunch for work)

Dinner : Typical meals - steak with mash potato, mixed veggies & gravy
or beef strog, spaghetti bog, stir fry, chicken & rice

Snacks : Generally only after work before dinner
Mixed fresh fruit - rock melon, water melon, strawberries, milk up to 200ml
Most days some chicken also - up to 250g, some days no chicken but protein shake.
Some days slice of soy and linseed bread with tomato onion or avocado

Usually come in about 1900 to 2100 calories with protein 160 to 190 grams.
Carb pretty low - don't have many during day - main source dinner if mash or pasta / rice

Training (or lack of) prior / current
Virtually no experience in lifting / resistance exercised - researching now
Really all I have done was gym about 14 years ago with basic legs / arms and chest

Current :

20 push ups X 3 EOD / 3 days a week - when 25 got easy went towards diamond pushups.
4 Pull ups X 3 EOD same days as pushups. Trying to increase - 5 still a struggle.
8.5kg dumb bells - fooling about 2 X 12 with arms

Split squats 3 X 10 EO other D 3 days a week on days not doing pushups / pull ups.

Walking 10 000 steps most days - 1/2 hour walk 3 to 4 days a week plus all nights 20 min walk

View to joining gym or getting some home equipment / getting basic work out plan going.

Bloods - my separate post had all screen shots from pathology - can repost is needed but summary below
Will do full bloods again in 4 weeks with PSA also - summary only below, included ALT as flagged out of range.

View attachment 69994

Photo current at 86.5kg prob 25% fat

View attachment 69995

@Chrisos keep this log going bro!

 

[Chrisos]

Hey all - quick check in.

I bumped up test as intended... maybe little earlier than originally planned.

Went to 420 test C / 280 Primo E (3:2 ratio) 3 days ago from the 210mg Test C / 150mg Primo E EOD I was initially feeling the waters with. Bit high-ish E2 at 4 week bloods but no E2 sides. Feels like coming down since Primo - less water retention. So far feeling really good.

Will do next bloods in few weeks.

Feel in self have done ok since last Wednesday.

Kept to diet (lots of protein - most days > 170g) few low calorie days - only 1600 of so on 2 days since last post - rest about 2100 - might have to lower retatrutide. I thought test would make me more hungry but hasn't so far.

@s.gentz - I messed up when I stated my maintenance calories - 2400 was based off "my net diary" but I missed was to LOSE 6 kilo over next 6 months so prob around 2600ish to maintain. Yeah think I'll bump up from 2000 ish avg to 2200 or bit higher. Just been mad on low calorie for weight loss last 6 months but prob time to ease off - only 4 to 6 kg away from goal weight.

Ate my usual 2 to 3 eggs all mornings since last post - hard boiled on own. Kept up type I II III collagen each day. Chicken and salad for most lunches and on weekend steak in bread with salad Sat and skipped lunch Sunday. Snacks afternoon (only time of day I snack) fruit, a sandwidge here and there (one slice bread only) with tomato and onion and ham. Dinners have been Steak veggie mash, chicken curry with rice, spag bog, Beef strog with rice.

@LevButlerov - I'll start getting pictures of food for next post. Around probiotics - I was taking "morning complete" a probiotic and kind of went off - I still have a tub - will kick it off again, Otherwise daily - Zinc, saw palmetto for prostate health, milk thistle & dandelion for liver health, and vitamin C - also collagen each day type I II III for some cartridge damage in shoulder and hip. Shoulder - Skiing, hip - motor bike accident lol

I have lot to learn - will start listening to pod casts linked earlier. Pretty time poor but I can listen on way to work.

Keeping up walking every day, did two swims in ocean (short - only 150M - haven't swum in few years)

And - I bought a 2nd hand 24 year old, but what seems very solid, weight bench with 70kg weights

Had a play doing bench press yesterday - 1st time in life to be honest apart from those upright ones at Jett's many years ago.

Feebly managed : (Forgive any terminology I get wrong)

Yesterday
Bench press 3 sets of 5 at 50kg (struggled)
Preachers bench 3 X 10 at only 12 kilo each arm - really struggled
Push ups - 3 x 20 easily - diamond push ups are hurting my shoulders so reverted to normal.
Pull ups - 3 X 4 (struggle at 4th and cant seem to get to 5)
40 min brisk walking

Today
Split squats 3 X 10 each leg - non weighted
Leg extensions 3 x 10 at 20kg
Leg curls 10 / 8 / 6 at 20kg (struggled)
20 min brisk walking

Tomorrow onwards - intending repeating yesterday & today with 1 day off per week ? Trying to keep simple and not over do it - also with what I can do at home with the little gear I have if possible.


Need to clean up my shed...

​

 

[LevButlerov]

Hey all - quick check in.

I bumped up test as intended... maybe little earlier than originally planned.

Went to 420 test C / 280 Primo E (3:2 ratio) 3 days ago from the 210mg Test C / 150mg Primo E EOD I was initially feeling the waters with. Bit high-ish E2 at 4 week bloods but no E2 sides. Feels like coming down since Primo - less water retention. So far feeling really good.

Will do next bloods in few weeks.

Feel in self have done ok since last Wednesday.

Kept to diet (lots of protein - most days > 170g) few low calorie days - only 1600 of so on 2 days since last post - rest about 2100 - might have to lower retatrutide. I thought test would make me more hungry but hasn't so far.

@s.gentz - I messed up when I stated my maintenance calories - 2400 was based off "my net diary" but I missed was to LOSE 6 kilo over next 6 months so prob around 2600ish to maintain. Yeah think I'll bump up from 2000 ish avg to 2200 or bit higher. Just been mad on low calorie for weight loss last 6 months but prob time to ease off - only 4 to 6 kg away from goal weight.

Ate my usual 2 to 3 eggs all mornings since last post - hard boiled on own. Kept up type I II III collagen each day. Chicken and salad for most lunches and on weekend steak in bread with salad Sat and skipped lunch Sunday. Snacks afternoon (only time of day I snack) fruit, a sandwidge here and there (one slice bread only) with tomato and onion and ham. Dinners have been Steak veggie mash, chicken curry with rice, spag bog, Beef strog with rice.

@LevButlerov - I'll start getting pictures of food for next post. Around probiotics - I was taking "morning complete" a probiotic and kind of went off - I still have a tub - will kick it off again, Otherwise daily - Zinc, saw palmetto for prostate health, milk thistle & dandelion for liver health, and vitamin C - also collagen each day type I II III for some cartridge damage in shoulder and hip. Shoulder - Skiing, hip - motor bike accident lol

I have lot to learn - will start listening to pod casts linked earlier. Pretty time poor but I can listen on way to work.

Keeping up walking every day, did two swims in ocean (short - only 150M - haven't swum in few years)

And - I bought a 2nd hand 24 year old, but what seems very solid, weight bench with 70kg weights

Had a play doing bench press yesterday - 1st time in life to be honest apart from those upright ones at Jett's many years ago.

Feebly managed : (Forgive any terminology I get wrong)

Yesterday
Bench press 3 sets of 5 at 50kg (struggled)
Preachers bench 3 X 10 at only 12 kilo each arm - really struggled
Push ups - 3 x 20 easily - diamond push ups are hurting my shoulders so reverted to normal.
Pull ups - 3 X 4 (struggle at 4th and cant seem to get to 5)
40 min brisk walking

Today
Split squats 3 X 10 each leg - non weighted
Leg extensions 3 x 10 at 20kg
Leg curls 10 / 8 / 6 at 20kg (struggled)
20 min brisk walking

Tomorrow onwards - intending repeating yesterday & today with 1 day off per week ? Trying to keep simple and not over do it - also with what I can do at home with the little gear I have if possible.


Need to clean up my shed...
View attachment 70928

​

@Chrisos training gear looks good thanks for the share

I love the podcast and listen to it as well, good bodybuilding motivation.

@s.gentz check this post please

how much cardio you doing now?

Tomorrow onwards - intending repeating yesterday & today with 1 day off per week ? Trying to keep simple and not over do it - also with what I can do at home with the little gear I have if possible.

This is the home bench you have right? you can do a TON
just basic bench, wide grip, close grip, normal grip you can get 20-30 sets in

 

[s.gentz]

Hey all - quick check in.

I bumped up test as intended... maybe little earlier than originally planned.

Went to 420 test C / 280 Primo E (3:2 ratio) 3 days ago from the 210mg Test C / 150mg Primo E EOD I was initially feeling the waters with. Bit high-ish E2 at 4 week bloods but no E2 sides. Feels like coming down since Primo - less water retention. So far feeling really good.

Will do next bloods in few weeks.

Feel in self have done ok since last Wednesday.

Kept to diet (lots of protein - most days > 170g) few low calorie days - only 1600 of so on 2 days since last post - rest about 2100 - might have to lower retatrutide. I thought test would make me more hungry but hasn't so far.

@s.gentz - I messed up when I stated my maintenance calories - 2400 was based off "my net diary" but I missed was to LOSE 6 kilo over next 6 months so prob around 2600ish to maintain. Yeah think I'll bump up from 2000 ish avg to 2200 or bit higher. Just been mad on low calorie for weight loss last 6 months but prob time to ease off - only 4 to 6 kg away from goal weight.

Ate my usual 2 to 3 eggs all mornings since last post - hard boiled on own. Kept up type I II III collagen each day. Chicken and salad for most lunches and on weekend steak in bread with salad Sat and skipped lunch Sunday. Snacks afternoon (only time of day I snack) fruit, a sandwidge here and there (one slice bread only) with tomato and onion and ham. Dinners have been Steak veggie mash, chicken curry with rice, spag bog, Beef strog with rice.

@LevButlerov - I'll start getting pictures of food for next post. Around probiotics - I was taking "morning complete" a probiotic and kind of went off - I still have a tub - will kick it off again, Otherwise daily - Zinc, saw palmetto for prostate health, milk thistle & dandelion for liver health, and vitamin C - also collagen each day type I II III for some cartridge damage in shoulder and hip. Shoulder - Skiing, hip - motor bike accident lol

I have lot to learn - will start listening to pod casts linked earlier. Pretty time poor but I can listen on way to work.

Keeping up walking every day, did two swims in ocean (short - only 150M - haven't swum in few years)

And - I bought a 2nd hand 24 year old, but what seems very solid, weight bench with 70kg weights

Had a play doing bench press yesterday - 1st time in life to be honest apart from those upright ones at Jett's many years ago.

Feebly managed : (Forgive any terminology I get wrong)

Yesterday
Bench press 3 sets of 5 at 50kg (struggled)
Preachers bench 3 X 10 at only 12 kilo each arm - really struggled
Push ups - 3 x 20 easily - diamond push ups are hurting my shoulders so reverted to normal.
Pull ups - 3 X 4 (struggle at 4th and cant seem to get to 5)
40 min brisk walking

Today
Split squats 3 X 10 each leg - non weighted
Leg extensions 3 x 10 at 20kg
Leg curls 10 / 8 / 6 at 20kg (struggled)
20 min brisk walking

Tomorrow onwards - intending repeating yesterday & today with 1 day off per week ? Trying to keep simple and not over do it - also with what I can do at home with the little gear I have if possible.


Need to clean up my shed...
View attachment 70928

​

@Chrisos Good to see your bumping cals back up a bit. You def don't wanna go low cals and lose too much too fast. Not good for metabolism. Keep eating as much as you can while still averaging loss at the end of the week. If weight stalls for 2 weeks then we drop a little.
Try to log every day if you can.
Below is a link to my log. Your welcome to copy the format and just fill in your data. Just need to copy/paste every day and take 5min to update wo's and meals. If you look in my signature there are links to past logs where you can see both diet and gaining phases.
https://www.evolutionary.org/forums/threads/s-gentz-2024-2025-build-log.101897/

 

[Chrisos]

@Chrisos training gear looks good thanks for the share

I love the podcast and listen to it as well, good bodybuilding motivation.

@s.gentz check this post please

how much cardio you doing now?


This is the home bench you have right? you can do a TON
just basic bench, wide grip, close grip, normal grip you can get 20-30 sets in

Only cardio at moment is brisk walking every day 20 to 60 minutes and swimming for 30 min but only just getting back into. Guess my push ups and squats are cardio also - I get pretty puffed out. I used to jog a lot in last but avoiding this time due to hip cartilage injury.

Open to increasing cardio.

Yeah I’m wrapped with the bench and that it’s few decades old lol they made stuff better then I recon.

Looking forward to getting into that podcast - I’ll pop on today with head phones (have desk job)

 

[Chrisos]

@Chrisos Good to see your bumping cals back up a bit. You def don't wanna go low cals and lose too much too fast. Not good for metabolism. Keep eating as much as you can while still averaging loss at the end of the week. If weight stalls for 2 weeks then we drop a little.
Try to log every day if you can.
Below is a link to my log. Your welcome to copy the format and just fill in your data. Just need to copy/paste every day and take 5min to update wo's and meals. If you look in my signature there are links to past logs where you can see both diet and gaining phases.
https://www.evolutionary.org/forums/threads/s-gentz-2024-2025-build-log.101897/

Thanks man I’ll take look at your log after work.

Yeah will make conscious effect to increase calories.

Think it’s time for me to decrease my Retatrutide a little (GLP-1 weight loss medication)

 

[LevButlerov]

Only cardio at moment is brisk walking every day 20 to 60 minutes and swimming for 30 min but only just getting back into. Guess my push ups and squats are cardio also - I get pretty puffed out. I used to jog a lot in last but avoiding this time due to hip cartilage injury.

Open to increasing cardio.

Yeah I’m wrapped with the bench and that it’s few decades old lol they made stuff better then I recon.

Looking forward to getting into that podcast - I’ll pop on today with head phones (have desk job)

I think cardio is your game coming back in for a recomp. @Chrisos
how much more swimming can you do?

 

[Chrisos]

I think cardio is your game coming back in for a recomp. @Chrisos
how much more swimming can you do?

I swam daily 7/7 when fit 4+ years ago but was during COVID and working from home so much easier time wise. Also jogged 8km 3 times a week but want to avoid that this time. Doing all I can to help hip cartilage damage.

Think I’ll try to better manage time and do swims on way to work makes trip to work about 1 hour longer with swim getting in and out etc maybe try for 4 swims a week and get up to 1km. The regulars down there swim about 2km each morning but they have all the time in the world - mostly retired older crowd.

Will aim for 5am in water Thursday onwards and can still get to work by 6:30am. (Can’t do tomorrow - crazy early start)

This is me back then - got thinnish and fit but this time hoping for bit more muscle.

First photo was at 80kg, think second one was 83kg before I got to fittest.

Wanted to get thinner back then but was really showing in my face and making me look way older. (Briefly went down to 73.5kg until I saw photo of myself at BBQ)

Think 80kg is lower limit for me due to my age even though BMI says I should be 76kg

That said I heard HGH can help prevent face looking gaunt when losing weight - not sure it true. I’m on 2iu 5/7 at moment.

 

[LevButlerov]

I swam daily 7/7 when fit 4+ years ago but was during COVID and working from home so much easier time wise. Also jogged 8km 3 times a week but want to avoid that this time. Doing all I can to help hip cartilage damage.

Think I’ll try to better manage time and do swims on way to work makes trip to work about 1 hour longer with swim getting in and out etc maybe try for 4 swims a week and get up to 1km. The regulars down there swim about 2km each morning but they have all the time in the world - mostly retired older crowd.

Will aim for 5am in water Thursday onwards and can still get to work by 6:30am. (Can’t do tomorrow - crazy early start)

This is me back then - got thinnish and fit but this time hoping for bit more muscle.

First photo was at 80kg, think second one was 83kg before I got to fittest.

Wanted to get thinner back then but was really showing in my face and making me look way older. (Briefly went down to 73.5kg until I saw photo of myself at BBQ)

Think 80kg is lower limit for me due to my age even though BMI says I should be 76kg

That said I heard HGH can help prevent face looking gaunt when losing weight - not sure it true. I’m on 2iu 5/7 at moment.

View attachment 71086

View attachment 71087

Swimming is good cardio but time is always an issue right.

I think the main thing with you will be to dial in your diet and nutrition. Can you start logging your daily food intake, no matter what it is, so we can properly manage this with you long term? @Chrisos EVO family is a no judgement zone so dont worry, our goal is to understand you better first.

 

[Chrisos]

Swimming is good cardio but time is always an issue right.

I think the main thing with you will be to dial in your diet and nutrition. Can you start logging your daily food intake, no matter what it is, so we can properly manage this with you long term? @Chrisos EVO family is a no judgement zone so dont worry, our goal is to understand you better first.

Thanks, will do. I’ll start logging all in my net diary again.

Feeling positive about getting this going properly

 

[Npcclassicphysique champ]

Thanks, will do. I’ll start logging all in my net diary again.

Feeling positive about getting this going properly

log it all bro EVO family is here to help you @Chrisos

 

[Chrisos]

I’ll post macros all later today but photo of today’s breakfast (eggs) and rest was lunch for work. I was out of salad so chucked some other stuff in and some bread to bump up calories a bit. Planning on chicken curry with broccoli for dinner tonight. And had chicken snack just now (just got home from work which is only time I snack) rest is just the three main meals of day.

2 large hard boiled eggs

250g shredded chicken breast

1 very large avocado

2 mini capsicums

2 slices multigrain bread with 5 grams butter in each

This is way up on usual calories which is intentional after feed back 2000 to low.

Edit : oops I missed the eggs were just standard lol

 

[Chrisos]

Ok had 250g chicken for snack after work with 150ml milk. Also has 150g of mixed fruit - rockmellon, and all sorts in photo.

Dinner was as planned - chicken curry with rice and big serve broccoli

Far out feels like lot of food.

Also did 2 x 10 split squats, 40min brisk walking, 2 x 10 20kg leg extension, 2 x 10 x 20kg leg curls

Missed the swim - work is crazy at moment

Got new bloods done for test e2 psa and blood count. Also got blood pressure done and is at 123 / 80 (120/80 is bench mark perfect apparently)

I’m having second thoughts about staying on 420 test / 280 primo - some saying I should lose more weight first. Maybe drop back to 1/2 this ? Unsure…

 

[Chrisos]

got 3rd lot of bloods back - E2 coming down nicely (since adding primo month ago at 3:2)

This is after week on 420/280 Test primo - (was on 210/140) yeah still unsure about dosage - feel fine since raising - will keep at 420/280 for little longer

 

[Npcclassicphysique champ]

Ok had 250g chicken for snack after work with 150ml milk. Also has 150g of mixed fruit - rockmellon, and all sorts in photo.

Dinner was as planned - chicken curry with rice and big serve broccoli

Far out feels like lot of food.

Also did 2 x 10 split squats, 40min brisk walking, 2 x 10 20kg leg extension, 2 x 10 x 20kg leg curls

Missed the swim - work is crazy at moment

Got new bloods done for test e2 psa and blood count. Also got blood pressure done and is at 123 / 80 (120/80 is bench mark perfect apparently)

I’m having second thoughts about staying on 420 test / 280 primo - some saying I should lose more weight first. Maybe drop back to 1/2 this ? Unsure…

View attachment 71541
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food is legit i like the macros so far bro but you gotta start to tighten up the carbs and up the cardio to recomp more

got 3rd lot of bloods back - E2 coming down nicely (since adding primo month ago at 3:2)

This is after week on 420/280 Test primo - (was on 210/140) yeah still unsure about dosage - feel fine since raising - will keep at 420/280 for little longer

View attachment 71622

View attachment 71632
View attachment 71633

View attachment 71634

this estradiol is now right? still a bit high but its fine only a little maybe wrong test too

 

[Chrisos]

food is legit i like the macros so far bro but you gotta start to tighten up the carbs and up the cardio to recomp more


this estradiol is now right? still a bit high but its fine only a little maybe wrong test too

Will dial down carbs - that part will be easy. Cardio still looking at swimming but work crazy at moment (5am starts lot of the time) work goes back to normal after end of next week so swim on way to work should be easy.

Yeah oestrogen now at 158 (bit out of range still) down from 289 after little over 2 weeks on primo.

Thinking maybe getting 2 weekly bloods until e2 dialed in.

 

[stevesmi]

very nice food, i am interested in this

 

[Npcclassicphysique champ]

Will dial down carbs - that part will be easy. Cardio still looking at swimming but work crazy at moment (5am starts lot of the time) work goes back to normal after end of next week so swim on way to work should be easy.

Yeah oestrogen now at 158 (bit out of range still) down from 289 after little over 2 weeks on primo.

Thinking maybe getting 2 weekly bloods until e2 dialed in.

I would start to level E2 out under 130 a bit and get carbs down so you cut some water bro best case @Chrisos and update us

 

[Mobster]

Food looks great

 

[ceo]

Bros. Nice job on the food.
Avocados are amazing and great source of fats.

 

[ROIDDERS]

, I like the different fruit that you're eating.

It looks like they're on a stick, all in line.

 

[chesty]

Thanks for taking the time to post up the food pictures.
I definitely like what you're cooking up in the pan.

 

[Ulter]

Good to see that the Primo is helping balancing things off.

A lot of people don't realize how good it is. I competing for estrogen receptors.

 

[e2]

What an excellent log and you're posting up your blood work.
Gives people a great idea of how things keep changing.

 

[2Thick]

Keeping an eye on your estrogen levels is very smart.

You can adjust things from there and keep things going.

 

[Vadim Fedorov]

Chicken and broccoli is a great meal. I'm gonna have to try that myself.

 

[Wootoom]

Good job man with the blood work. It is a wealth of knowledge.

Seeing other people's numbers.

 

[ballin2504]

Avocado is so good and great for you

 

[Chrisos]

, I like the different fruit that you're eating.

It looks like they're on a stick, all in line.

Yeah is sold on a stick at our local. Ends up cheaper than buying 6 or so different fruits

 

[LevButlerov]

Yeah is sold on a stick at our local. Ends up cheaper than buying 6 or so different fruits

Get more natty fruits

 

[RoySimpson]

I’ll post macros all later today but photo of today’s breakfast (eggs) and rest was lunch for work. I was out of salad so chucked some other stuff in and some bread to bump up calories a bit. Planning on chicken curry with broccoli for dinner tonight. And had chicken snack just now (just got home from work which is only time I snack) rest is just the three main meals of day.

2 large hard boiled eggs

250g shredded chicken breast

1 very large avocado

2 mini capsicums

2 slices multigrain bread with 5 grams butter in each

This is way up on usual calories which is intentional after feed back 2000 to low.

Edit : oops I missed the eggs were just standard lol


View attachment 71530View attachment 71531

@Chrisos does the job for sure! Eating clean is the way to go!

 

[25homes]

Foods great

 

[Tiger Salman Khan]

Ok had 250g chicken for snack after work with 150ml milk. Also has 150g of mixed fruit - rockmellon, and all sorts in photo.

Dinner was as planned - chicken curry with rice and big serve broccoli

Far out feels like lot of food.

Also did 2 x 10 split squats, 40min brisk walking, 2 x 10 20kg leg extension, 2 x 10 x 20kg leg curls

Missed the swim - work is crazy at moment

Got new bloods done for test e2 psa and blood count. Also got blood pressure done and is at 123 / 80 (120/80 is bench mark perfect apparently)

I’m having second thoughts about staying on 420 test / 280 primo - some saying I should lose more weight first. Maybe drop back to 1/2 this ? Unsure…

View attachment 71541
View attachment 71542View attachment 71543View attachment 71546View attachment 71544View attachment 71548View attachment 71547

@Chrisos Food looks amazing bro......

 

[Chrisos]

Quick check in.

Keeping up eating clean (except one chicken kabab with Turkish coffee Sunday night catching up with mate) Swimming every morning (just 300 meters) realised very unfit cardio wise, had to stop at 150 to get breath back.

Keeping up with resistance exercises one day legs and next upper body and arms.

Dropped back test a bit from briefly being at 420mg - felt bit too much too soon. Dropped back to 280 test / 210 primo (4:3) feels like e2 is ok.

Beach is great at moment. Try to get there by 5:30am before gets too busy.

Is some markers for 150m and 300m so good for measuring. Lot of distance swimmers go here.

I remember last time taking up swimming and I was jogging 8km back then and still struggled a bit getting swimming fit so will take a while this time. First goal to swim the 300 without stopping then 600. Eventually 1km which is enough for me.

Gut not getting smaller yet but determined

 

[Npcclassicphysique champ]

Quick check in.

Keeping up eating clean (except one chicken kabab with Turkish coffee Sunday night catching up with mate) Swimming every morning (just 300 meters) realised very unfit cardio wise, had to stop at 150 to get breath back.

Keeping up with resistance exercises one day legs and next upper body and arms.

Dropped back test a bit from briefly being at 420mg - felt bit too much too soon. Dropped back to 280 test / 210 primo (4:3) feels like e2 is ok.

Beach is great at moment. Try to get there by 5:30am before gets too busy.

Is some markers for 150m and 300m so good for measuring. Lot of distance swimmers go here.

I remember last time taking up swimming and I was jogging 8km back then and still struggled a bit getting swimming fit so will take a while this time. First goal to swim the 300 without stopping then 600. Eventually 1km which is enough for me.

Gut not getting smaller yet but determined


View attachment 72480

great beach pic bro no snow like here haha
hows the food going? any pics macros?

 

[Chrisos]

great beach pic bro no snow like here haha
hows the food going? any pics macros?

Will post some more food photos. Is going ok, still eating clean.

Staple day to day is 2 or 3 eggs breakfast, chicken and salad for lunch then after work often more chicken, fruit then dinner a variety but allways high meat volume and usually veggies but carbs also which I’m dropping now. Eg last night the family had chicken and rice curry so I had chicken and salad instead. Trying to cut out pasta rice and bread for a while.

Keeping up resistance exercises.

Alternate days legs and upper body with one day off a week. All low weight, will work up as I gain strength, going slow and safe I’m an old bugger

Day 1
2 x 10 split squats
2 x 10 leg extensions 30kg
2 x 10 leg curls 20kg

Day 2
3 x 20 push ups
2 x 6 pull ups (working up to 2 x 10)
2 x 10 preacher curls 12.5kg
2 x 7 bench press 50kg (working up to 2 x 10)

Then daily cardio 300m swim with goal working up to 600m and 20 min brisk walk each night

Macros below from a day last week but lowering carbs now so I’ll track today onwards.

Feels like middle body fat mayyyybe getting less hard to say

 

[Freki]

Will post some more food photos. Is going ok, still eating clean.

Staple day to day is 2 or 3 eggs breakfast, chicken and salad for lunch then after work often more chicken, fruit then dinner a variety but allways high meat volume and usually veggies but carbs also which I’m dropping now. Eg last night the family had chicken and rice curry so I had chicken and salad instead. Trying to cut out pasta rice and bread for a while.

Keeping up resistance exercises.

Alternate days legs and upper body with one day off a week. All low weight, will work up as I gain strength, going slow and safe I’m an old bugger

Day 1
2 x 10 split squats
2 x 10 leg extensions 30kg
2 x 10 leg curls 20kg

Day 2
3 x 20 push ups
2 x 6 pull ups (working up to 2 x 10)
2 x 10 preacher curls 12.5kg
2 x 7 bench press 50kg (working up to 2 x 10)

Then daily cardio 300m swim with goal working up to 600m and 20 min brisk walk each night

Macros below from a day last week but lowering carbs now so I’ll track today onwards.

Feels like middle body fat mayyyybe getting less hard

Looks like your body's changed a lot in 15 days def more toned, great work Chrisos

 

[LevButlerov]

Will post some more food photos. Is going ok, still eating clean.

Staple day to day is 2 or 3 eggs breakfast, chicken and salad for lunch then after work often more chicken, fruit then dinner a variety but allways high meat volume and usually veggies but carbs also which I’m dropping now. Eg last night the family had chicken and rice curry so I had chicken and salad instead. Trying to cut out pasta rice and bread for a while.

Keeping up resistance exercises.

Alternate days legs and upper body with one day off a week. All low weight, will work up as I gain strength, going slow and safe I’m an old bugger

Day 1
2 x 10 split squats
2 x 10 leg extensions 30kg
2 x 10 leg curls 20kg

Day 2
3 x 20 push ups
2 x 6 pull ups (working up to 2 x 10)
2 x 10 preacher curls 12.5kg
2 x 7 bench press 50kg (working up to 2 x 10)

Then daily cardio 300m swim with goal working up to 600m and 20 min brisk walk each night

Macros below from a day last week but lowering carbs now so I’ll track today onwards.

Feels like middle body fat mayyyybe getting less hard to say

@Chrisos making improvements I can tell you are getting a bit leaner already. for sure getting less.

Your protein is perfect but we need to work on fat a bit you can up that by a small amount.

 

[stevesmi]

pasta and bread should be cut off.

there are variations of both if you insist on either. but switch to things like potatoes, raw oatmeal, fruit, and brown rice as carb options

 

[Austin316]

That is a beautiful looking Beach.
Where is it located?

 

[sambee38]

Yeah, definitely. Best thing at the beach is when nobody is there,

Just, you and nature.

 

[BookerTNY]

A good job. Alternating your split routine.

 

[Arabian]

I like that. You're adding some good core training.

The push-ups and the pull-ups are a great idea.

 

[Zyglamail]

I think you'll definitely start turbocharging results if you start doing more fasted cardio.

 

[Shrine]

Keep up the good work, man. The swimming is really good exercises.

 

[caligirl85]

Walking and swimming are great ways to do low impact cardio.

You don't have to do crazy cardio where you're really slamming yourself.

 

[zedhed]

Got to be careful with pasta and bread.
They are very fattening on the gut.

 

[Mobster]

Quick check in.

Keeping up eating clean (except one chicken kabab with Turkish coffee Sunday night catching up with mate) Swimming every morning (just 300 meters) realised very unfit cardio wise, had to stop at 150 to get breath back.

Keeping up with resistance exercises one day legs and next upper body and arms.

Dropped back test a bit from briefly being at 420mg - felt bit too much too soon. Dropped back to 280 test / 210 primo (4:3) feels like e2 is ok.

Beach is great at moment. Try to get there by 5:30am before gets too busy.

Is some markers for 150m and 300m so good for measuring. Lot of distance swimmers go here.

I remember last time taking up swimming and I was jogging 8km back then and still struggled a bit getting swimming fit so will take a while this time. First goal to swim the 300 without stopping then 600. Eventually 1km which is enough for me.

Gut not getting smaller yet but determined


View attachment 72480

Was like that here yesterday.

 

[Chrisos]

That is a beautiful looking Beach.
Where is it located?

Yeah I love it - South of Perth shark net, good location to swim as measured distance and heated shower outdoors on way back to car. Its 300 long / 50 meters out. Been keeping up every day. Only swimming 300 and still with 1 x 5 min stop at 150m (1/2 way) and sort of quick stop at about 250m or change to breast stroke for bit then finish the 300. Gotta get to do 300m straight over arm no stops.

Goal is to eventually get to 600 meters daily no stops and occasional 900 to 1000 when have time, If same as last time I got swimming fit will take me 3 or 4 weeks to get there if I go every single day.

About to go again now (5:35am here now) good time as just getting light and not too many people, Is taking me 45 min from getting out of car to back in car. Trying to make efficient so park close and already in gear to swim and getting good at quick change out of swim gear when back.

Can see border of shark net from google maps - prob is we are starting to get sharks stuck in net here in WA - they get washed over one recently in our shark net North of Perth

at car.,

 

[Npcclassicphysique champ]

Yeah I love it - South of Perth shark net, good location to swim as measured distance and heated shower outdoors on way back to car. Its 300 long / 50 meters out. Been keeping up every day. Only swimming 300 and still with 1 x 5 min stop at 150m (1/2 way) and sort of quick stop at about 250m or change to breast stroke for bit then finish the 300. Gotta get to do 300m straight over arm no stops.

Goal is to eventually get to 600 meters daily no stops and occasional 900 to 1000 when have time, If same as last time I got swimming fit will take me 3 or 4 weeks to get there if I go every single day.

About to go again now (5:35am here now) good time as just getting light and not too many people, Is taking me 45 min from getting out of car to back in car. Trying to make efficient so park close and already in gear to swim and getting good at quick change out of swim gear when back.

Can see border of shark net from google maps - prob is we are starting to get sharks stuck in net here in WA - they get washed over one recently in our shark net North of Perth

at car.,View attachment 73374View attachment 73375

shark net bro? damn not sure id swim there seeing this lol sorry

 

[Chrisos]

shark net bro? damn not sure id swim there seeing this lol sorry

nah is all good, not many sharks here - not sure why they even installed em. We get shark attack once every year or two.

When I was coming here in covid times the old guys (well into 70's) who swim outside shark net sometimes yell out "poofters" as they swim past net then yell out they saw shark on inside of net - fuckers

 

[RoySimpson]

Will post some more food photos. Is going ok, still eating clean.

Staple day to day is 2 or 3 eggs breakfast, chicken and salad for lunch then after work often more chicken, fruit then dinner a variety but allways high meat volume and usually veggies but carbs also which I’m dropping now. Eg last night the family had chicken and rice curry so I had chicken and salad instead. Trying to cut out pasta rice and bread for a while.

Keeping up resistance exercises.

Alternate days legs and upper body with one day off a week. All low weight, will work up as I gain strength, going slow and safe I’m an old bugger

Day 1
2 x 10 split squats
2 x 10 leg extensions 30kg
2 x 10 leg curls 20kg

Day 2
3 x 20 push ups
2 x 6 pull ups (working up to 2 x 10)
2 x 10 preacher curls 12.5kg
2 x 7 bench press 50kg (working up to 2 x 10)

Then daily cardio 300m swim with goal working up to 600m and 20 min brisk walk each night

Macros below from a day last week but lowering carbs now so I’ll track today onwards.

Feels like middle body fat mayyyybe getting less hard to say

@Chrisos youll get results cutting out the starchy carbs for sure!

 

[Tiger Salman Khan]

Will post some more food photos. Is going ok, still eating clean.

Staple day to day is 2 or 3 eggs breakfast, chicken and salad for lunch then after work often more chicken, fruit then dinner a variety but allways high meat volume and usually veggies but carbs also which I’m dropping now. Eg last night the family had chicken and rice curry so I had chicken and salad instead. Trying to cut out pasta rice and bread for a while.

Keeping up resistance exercises.

Alternate days legs and upper body with one day off a week. All low weight, will work up as I gain strength, going slow and safe I’m an old bugger

Day 1
2 x 10 split squats
2 x 10 leg extensions 30kg
2 x 10 leg curls 20kg

Day 2
3 x 20 push ups
2 x 6 pull ups (working up to 2 x 10)
2 x 10 preacher curls 12.5kg
2 x 7 bench press 50kg (working up to 2 x 10)

Then daily cardio 300m swim with goal working up to 600m and 20 min brisk walk each night

Macros below from a day last week but lowering carbs now so I’ll track today onwards.

Feels like middle body fat mayyyybe getting less hard to say

@Chrisos Eating clean is #1 thing to achieve goals and stay healthy........

 

[Npcclassicphysique champ]

nah is all good, not many sharks here - not sure why they even installed em. We get shark attack once every year or two.

When I was coming here in covid times the old guys (well into 70's) who swim outside shark net sometimes yell out "poofters" as they swim past net then yell out they saw shark on inside of net - fuckers

anyone ever get eaten bro? lol seems crazy i like north USA you get great lakes nice swimming at times

 

[ballin2504]

I can definitely see progress

 

[Chrisos]

anyone ever get eaten bro? lol seems crazy i like north USA you get great lakes nice swimming at times

We do get fatal attacks in WA (my part of Australia) but is rare. Even more rare in beaches close to Perth city.

Think our last fatal in local Perth was mid 2023 in swan river which was highly unusual - first fatal attack in river in over 100 years. Then we had another nasty attack very close to there last year but he survived (lucky to as nasty injuries). I grew up swimming in that location and night diving. Everyone knew bull sharks live in river but they never used to attack. Something is changing last 10 years - maybe shark food sources not as available,

In ocean it does happen more often but still pretty rare - maybe a fatal every 3 or 4 years I think.
Think the shark nets were more of a political thing to keep everyone happy as we had spate of attacks several years ago,

The old guys (mostly 70 plus year olds) who swim outside the shark net are good value lol some of them swim few km (about 1 to 1.5 miles) every day of year.

Is 4:20am here now - starts getting light about 5:15am at moment, Off for another swim ( in shark net lol) must admit I do feel safer in net. I only stopped once for rest yesterday at 150M so hoping I can swim the 300M without stopping within next 7 days then will try for 600M.

The old guys swim 600M if they have injury or are feeling off - 600M to them is just getting wet, not even considered a proper swim

 

[RoidRage69]

I've seen enough shark movies over the years I will just take a pass at swimming in the ocean.

 

[Noah Wixx]

If you want to eat bread go with ezekiel bread

 

[Npcclassicphysique champ]

I've seen enough shark movies over the years I will just take a pass at swimming in the ocean.

exactly bro lol

 

[Chrisos]

Whoo hoo pulled off feeble 300M without stopping this morning

 

[Npcclassicphysique champ]

Whoo hoo pulled off feeble 300M without stopping this morning

300m is good still bro

 

[25homes]

Great job

 

[Chrisos]

Hey all, just an update. Had to pull right back for time being. Had overwhelming stuff going on with work and just when that sorted I badly blew out groin / large painful inguinal hernia

Dropped back to TRT as surgery booked end of next month. Planning cycle post surgery when 100%.

Right now, Still walking, some legs and arms plus some swimming but will have to stop for while post surgery plus have to be bit careful until surgery.

Still eating healthy. Sitting on 81kg now so dropped more fat since I last posted. Think was 85kg then.

Thinking Anavar, BP157 post surgery and normal TRT for bit (100 to 150mg test)

Researching what exercises I can do which won’t risk hernia repair. Surgeon said 6 weeks no exercise apart from walking but I’ll look into more.

Read Anavar prescribed in some places for post surgery recovery - still fact checking.

Photo from few weeks ago - think was 82kg then. Sitting on 80.9kg now.

 

[Freki]

Thinking Anavar, BP157 post surgery and normal TRT for bit (100 to 150mg test)

And HGH if you can afford it

Researching what exercises I can do which won’t risk hernia repair. Surgeon said 6 weeks no exercise apart from walking but I’ll look into more.

Yeah I said fuck that and a couple of stitches must of came out of the mesh, it ended up bunching up. It's not to bad now that I'm slim, when I've got a few kg on it pulls and stings.

Sorry to hear your news Chrisos, hopefully you get back to it when your ready, its hard to get started again, so come back and check in for some support bro. All the best

 

[Chrisos]

And HGH if you can afford it


Yeah I said fuck that and a couple of stitches must of came out of the mesh, it ended up bunching up. It's not to bad now that I'm slim, when I've got a few kg on it pulls and stings.

Sorry to hear your news Chrisos, hopefully you get back to it when your ready, its hard to get started again, so come back and check in for some support bro. All the best

Thanks man, I’m glad you mentioned stitch pulled. Someone I know said they messed up his hernia surgery (mesh folded over) but now I think of it he was working on car day after surgery and hearing your experience yea maybe I just walk for 6 weeks and nothing else.

His did right in end after year or two even with folded mesh and doesn’t give him probs now so hopefully same for yours.

Forgot about HGH - I have stash on hand, will throw that in also, plus have some GHK-CU for SQ and a topical version to minimise scarring. TB500 also.

 

[Freki]

Thanks man, I’m glad you mentioned stitch pulled. Someone I know said they messed up his hernia surgery (mesh folded over) but now I think of it he was working on car day after surgery and hearing your experience yea maybe I just walk for 6 weeks and nothing else.

His did right in end after year or two even with folded mesh and doesn’t give him probs now so hopefully same for yours.

Forgot about HGH - I have stash on hand, will throw that in also, plus have some GHK-CU for SQ and a topical version to minimise scarring. TB500 also.

Shit yeah you have the full stash,

 

[Npcclassicphysique champ]

Hey all, just an update. Had to pull right back for time being. Had overwhelming stuff going on with work and just when that sorted I badly blew out groin / large painful inguinal hernia

Dropped back to TRT as surgery booked end of next month. Planning cycle post surgery when 100%.

Right now, Still walking, some legs and arms plus some swimming but will have to stop for while post surgery plus have to be bit careful until surgery.

Still eating healthy. Sitting on 81kg now so dropped more fat since I last posted. Think was 85kg then.

Thinking Anavar, BP157 post surgery and normal TRT for bit (100 to 150mg test)

Researching what exercises I can do which won’t risk hernia repair. Surgeon said 6 weeks no exercise apart from walking but I’ll look into more.

Read Anavar prescribed in some places for post surgery recovery - still fact checking.

Photo from few weeks ago - think was 82kg then. Sitting on 80.9kg now.

sorry to hear about the hernia bro @Chrisos
how bad is the hernia?

hgh will help with the healing so will bpc

 

[RickRock]

Damn that sucks about the hernia brother. But you're making the right choice going back to trt for now

 

[stevesmi]

Hey all, just an update. Had to pull right back for time being. Had overwhelming stuff going on with work and just when that sorted I badly blew out groin / large painful inguinal hernia

Dropped back to TRT as surgery booked end of next month. Planning cycle post surgery when 100%.

Right now, Still walking, some legs and arms plus some swimming but will have to stop for while post surgery plus have to be bit careful until surgery.

Still eating healthy. Sitting on 81kg now so dropped more fat since I last posted. Think was 85kg then.

Thinking Anavar, BP157 post surgery and normal TRT for bit (100 to 150mg test)

Researching what exercises I can do which won’t risk hernia repair. Surgeon said 6 weeks no exercise apart from walking but I’ll look into more.

Read Anavar prescribed in some places for post surgery recovery - still fact checking.

Photo from few weeks ago - think was 82kg then. Sitting on 80.9kg now.

@Chrisos I'll take the here about a surgery. But I guess hernias are part of the game. We're all gonna get them especially if you love heavy. I have them as well.

 

[BodyMonster34]

Hey all, just an update. Had to pull right back for time being. Had overwhelming stuff going on with work and just when that sorted I badly blew out groin / large painful inguinal hernia

Dropped back to TRT as surgery booked end of next month. Planning cycle post surgery when 100%.

Right now, Still walking, some legs and arms plus some swimming but will have to stop for while post surgery plus have to be bit careful until surgery.

Still eating healthy. Sitting on 81kg now so dropped more fat since I last posted. Think was 85kg then.

Thinking Anavar, BP157 post surgery and normal TRT for bit (100 to 150mg test)

Researching what exercises I can do which won’t risk hernia repair. Surgeon said 6 weeks no exercise apart from walking but I’ll look into more.

Read Anavar prescribed in some places for post surgery recovery - still fact checking.

Photo from few weeks ago - think was 82kg then. Sitting on 80.9kg now.

@Chrisos bro what going on with work? that sound interesting. you should hear stories of my tanker job

 

[Chrisos]

sorry to hear about the hernia bro @Chrisos
how bad is the hernia?

hgh will help with the healing so will bpc

Thanks man. Have both on hand Large lower intestine coming out in groin so can’t wait unfortunately. Sounds grosser than it is lol is Inguinal hernia. Just it’s hard to get back in at times / sometimes semi incapsulated. If ever gets to point can’t get back in have to go to ED but problem then is no longer key hole so gotta make it last till the or next month.

 

[Chrisos]

@Chrisos bro what going on with work? that sound interesting. you should hear stories of my tanker job

Ah yea work can take toll on people hey. Yea just lots or lay offs in amongst being extremely over loaded. Working prostitution type hours middle of night etc for deadlines. Really affected my mental health. It’s coming better just last few weeks. Bit stuck at moment as really need this job right now.

 

[Mobster]

The teflon mesh they use now is amazing

 

[ceo]

Hey all, just an update. Had to pull right back for time being. Had overwhelming stuff going on with work and just when that sorted I badly blew out groin / large painful inguinal hernia

Dropped back to TRT as surgery booked end of next month. Planning cycle post surgery when 100%.

Right now, Still walking, some legs and arms plus some swimming but will have to stop for while post surgery plus have to be bit careful until surgery.

Still eating healthy. Sitting on 81kg now so dropped more fat since I last posted. Think was 85kg then.

Thinking Anavar, BP157 post surgery and normal TRT for bit (100 to 150mg test)

Researching what exercises I can do which won’t risk hernia repair. Surgeon said 6 weeks no exercise apart from walking but I’ll look into more.

Read Anavar prescribed in some places for post surgery recovery - still fact checking.

Photo from few weeks ago - think was 82kg then. Sitting on 80.9kg now.

@Chrisos bros I think you look really good. That's smart that you pulled back on the trt.

Get your surgery done and recover. Then you'll come back.

 

[ROIDDERS]

@Chrisos Thanks for the picture update. I think you have a good physique, you look very conditioned and you look solid.

 

[Ulter]

Hey all, just an update. Had to pull right back for time being. Had overwhelming stuff going on with work and just when that sorted I badly blew out groin / large painful inguinal hernia

Dropped back to TRT as surgery booked end of next month. Planning cycle post surgery when 100%.

Right now, Still walking, some legs and arms plus some swimming but will have to stop for while post surgery plus have to be bit careful until surgery.

Still eating healthy. Sitting on 81kg now so dropped more fat since I last posted. Think was 85kg then.

Thinking Anavar, BP157 post surgery and normal TRT for bit (100 to 150mg test)

Researching what exercises I can do which won’t risk hernia repair. Surgeon said 6 weeks no exercise apart from walking but I’ll look into more.

Read Anavar prescribed in some places for post surgery recovery - still fact checking.

Photo from few weeks ago - think was 82kg then. Sitting on 80.9kg now.

@Chrisos This is the way it should be done. Keep up the good work. I like the strategy.
bpc will help post srugery but stack with some tb500 and maybe hgh too

 

[2Thick]

Hey all, just an update. Had to pull right back for time being. Had overwhelming stuff going on with work and just when that sorted I badly blew out groin / large painful inguinal hernia

Dropped back to TRT as surgery booked end of next month. Planning cycle post surgery when 100%.

Right now, Still walking, some legs and arms plus some swimming but will have to stop for while post surgery plus have to be bit careful until surgery.

Still eating healthy. Sitting on 81kg now so dropped more fat since I last posted. Think was 85kg then.

Thinking Anavar, BP157 post surgery and normal TRT for bit (100 to 150mg test)

Researching what exercises I can do which won’t risk hernia repair. Surgeon said 6 weeks no exercise apart from walking but I’ll look into more.

Read Anavar prescribed in some places for post surgery recovery - still fact checking.

Photo from few weeks ago - think was 82kg then. Sitting on 80.9kg now.

@Chrisos You are the man much respect for this style of training. It shows that you have the dedication.

 

[Masonic Bodybuilder]

Damn man, sorry to hear that. Just like you said, stay focused on your diet!

 

[Npcclassicphysique champ]

Thanks man. Have both on hand Large lower intestine coming out in groin so can’t wait unfortunately. Sounds grosser than it is lol is Inguinal hernia. Just it’s hard to get back in at times / sometimes semi incapsulated. If ever gets to point can’t get back in have to go to ED but problem then is no longer key hole so gotta make it last till the or next month.

@Chrisos you can train like this bro? or this is game over?

 

[Chrisos]

@Chrisos you can train like this bro? or this is game over?

I think I can bounce back quick. Hope so. But prob very little for 6 weeks. I’m still training now but being careful but post op prob nothing for few weeks then lots of walking for another 4 weeks then back to weights slowly.

Just comparing now. Bit of progress since started log. How do I update profile pic ? won’t let me.

Just checked - only about 4 kilo loss in photos below but toned up a bit.

 

[BodyMonster34]

Ah yea work can take toll on people hey. Yea just lots or lay offs in amongst being extremely over loaded. Working prostitution type hours middle of night etc for deadlines. Really affected my mental health. It’s coming better just last few weeks. Bit stuck at moment as really need this job right now.

@Chrisos bro try bunking with 25 naked men all dirty and smelly. that what we gotta do on tanker. while in army we had to sleep together for protection