Approved Log Lifestyle Recomp - testosterone tirzepatide - Journal

[Warthog61]

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

 

[Warthog61]

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

Forgot to put Log in thread title

 

[s.gentz]

Welcome to Evo! We are here for you should you need help.
Start a log so we can follow your journey and help you reach your goals!!

 

[Warthog61]

Welcome to Evo! We are here for you should you need help.
Start a log so we can follow your journey and help you reach your goals!!

How do I go about a log, this fourm stuff is new to me

 

[s.gentz]

How do I go about a log, this fourm stuff is new to me

Just start a new thread with “log” in the title.
You can copy you initial post into it as an intro.

 

[LevButlerov]

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Welcome to the EVO family @Warthog603 thank you for sharing your story. You're in the right place for going down a path to a better life, EVO family will support you, and 215 is a good goal!

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Are you using this now or how long have you been on?

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk raw? metamucil no the same
do you have n2guard?

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

This is 1 day diet thats fine but can you do day to day at least 2 weeks we need to see macros please.
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. Or use an app like myfitness pal or cronometer. Very easy.

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

How do I go about a log, this fourm stuff is new to me

It's now a log

 

[stevesmi]

yeah now its a log don't worry. FOOD PREP is key for you. check out the other logs and see how guys and gals are eating it makes everything @Warthog603

 

[Mobster]

You mention the SSRI's as a 'weight gainer' but obvs the beer and other habits wont have helped.

You gotta OWN what you did too in order to move forward. And, of course, not do the stupid shit you 'owned' anymore

 

[Warthog61]

You mention the SSRI's as a 'weight gainer' but obvs the beer and other habits wont have helped.

You gotta OWN what you did too in order to move forward. And, of course, not do the stupid shit you 'owned' anymore

100% I know i have an addictive personality. It would always come and go. There would be periods of time where I would drink beer every day and other times it would be weekends or short periods of abstinence but it was always a constant. I have enjoyed replacing an addiction for another addiction.

 

[Warthog61]

Welcome to the EVO family @Warthog603 thank you for sharing your story. You're in the right place for going down a path to a better life, EVO family will support you, and 215 is a good goal!

Are you using this now or how long have you been on?

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk raw? metamucil no the same
do you have n2guard?

This is 1 day diet thats fine but can you do day to day at least 2 weeks we need to see macros please.
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. Or use an app like myfitness pal or cronometer. Very easy.

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z


It's now a log

Thank you!
Will work on daily diet with macros at end of days. Meds list is current Buspirone is new, in replace of lexapro. Testc and tirz on week 7

Digestive enzyme reccomendation?

Currently using mynet diary to log intake averaging 1400-1800 daily but will add details starting today

Welcome to the EVO family @Warthog603 thank you for sharing your story. You're in the right place for going down a path to a better life, EVO family will support you, and 215 is a good goal!

Are you using this now or how long have you been on?

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk raw? metamucil no the same
do you have n2guard?

This is 1 day diet thats fine but can you do day to day at least 2 weeks we need to see macros please.
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. Or use an app like myfitness pal or cronometer. Very easy.

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z


It's now a log

 

[LevButlerov]

Thank you!
Will work on daily diet with macros at end of days. Meds list is current Buspirone is new, in replace of lexapro. Testc and tirz on week 7

Digestive enzyme reccomendation?

Currently using mynet diary to log intake averaging 1400-1800 daily but will add details starting today

If you can find a local brand, maybe now nutrition that would work for your digestive enzymes. You see any?

 

[Warthog61]

If you can find a local brand, maybe now nutrition that would work for your digestive enzymes. You see any?

My local has this one @LevButlerov

 

[Warthog61]

yeah now its a log don't worry. FOOD PREP is key for you. check out the other logs and see how guys and gals are eating it makes everything @Warthog603

thank you @stevesmi i typically prep lunch for the week and measure out. I don't have problems with breakfast and dinner prep on the fly but will check out what others eat for ideas. My biggest thing is just getting some macros in with my current low appetite. eating like a bird all day

 

[stevesmi]

thank you @stevesmi i typically prep lunch for the week and measure out. I don't have problems with breakfast and dinner prep on the fly but will check out what others eat for ideas. My biggest thing is just getting some macros in with my current low appetite. eating like a bird all day

i would suggest a time restricted window. stick to 1-2 meals a day

 

[Ulter]

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

recomp is a good goal. but focus more on cutting. once you cut down then you can recomp easier @Warthog603

 

[Warthog61]

recomp is a good goal. but focus more on cutting. once you cut down then you can recomp easier @Warthog603

Aiming for another 30lbs 18%-20 bf would be great @Ulter

 

[Warthog61]

i would suggest a time restricted window. stick to 1-2 meals a day

I have been doing 16/8 off and on but as of now with kids after school sports I have been training in the early mornings 330am. I suppose I could cut dinner back. I really started enjoying 4pm training. A few weeks I will be back to that. Much easier to do intermittent fasting @stevesmi

 

[vanlife_gymbum]

100% I know i have an addictive personality. It would always come and go. There would be periods of time where I would drink beer every day and other times it would be weekends or short periods of abstinence but it was always a constant. I have enjoyed replacing an addiction for another addiction.

Either of those ways of drinking especially beer (what I was addicted to also) is not really compatible with a lifting and clean eating based lifestyle. You're not clean eating just by default and have a handicap of like 3000cals and a bunch of carbs and sugars and that's without factoring in the affects of the alcohol, which blocks recovery and prevents sleep and sometimes causes you to wake up at the police station.

Why don't you just not drink during your cycle and think about it later? Drinking and steroids don't mix anyway. Welcome to the Forum bro, I'll follow your log and progress =)

 

[stevesmi]

I have been doing 16/8 off and on but as of now with kids after school sports I have been training in the early mornings 330am. I suppose I could cut dinner back. I really started enjoying 4pm training. A few weeks I will be back to that. Much easier to do intermittent fasting @stevesmi

yeah i like to fast going into a workout. for example if my workout is at 12pm i will fast until post workout and have first meal at 2pm and eat in a 2-4 hour window. but yeah you gotta adjust based on your lifestyle and schedule

 

[Warthog61]

Either of those ways of drinking especially beer (what I was addicted to also) is not really compatible with a lifting and clean eating based lifestyle. You're not clean eating just by default and have a handicap of like 3000cals and a bunch of carbs and sugars and that's without factoring in the affects of the alcohol, which blocks recovery and prevents sleep and sometimes causes you to wake up at the police station.

Why don't you just not drink during your cycle and think about it later? Drinking and steroids don't mix anyway. Welcome to the Forum bro, I'll follow your log and progress =)

I quit drinking totally in March when my liver enzymes were high with my spring bloodwork. My intent is to not drink, no real cravings for it either. Once an addict always an addict. I just replaced it with things I used to do hunting, fishing and now back in the gym and researching different tactics. I feel great and plan to hit my goal. Thanks @vanlife_gymbum

 

[BodyMonster34]

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

bro good setup. don't forget the red meat though. that make the man too @Warthog603

 

[Warthog61]

0330 Workout
1 Serving L-Carnitine with 24oz water (forgot to add that to my supplements list)
Warmup
10 Min. treadmill 3.0
3x Kettleball Swings 25 each @ 40lbs
Chest Press Machine 3x @ 135lbs reps 15ea
Dumbell Flat Bench
1x @ 65lbs Rep 15
1x @ 75lbs Rep 12
1x @ 85lbs Rep 10
Dumbell Incline Press
1x @ 60lbs Rep 15
1x @ 70lbs Rep 12
1x @70lbs Rep 10
Decline Cable Fly
3x @ 60lbs Rep 15
Standing Cable Rev. Fly
4x @20lbs Rep 14
Dumbell Lateral Raise
2x @20lbs Rep 15
2x @ 30lbs Rep 18 (half Raise)
Ez Bar Skull Crushers Bench
3x @ 70lbs Rep 12
Dual Handle Pushdowns
3x @ 70lbs Rep 12
Cardio cleanup
35 Min. incline 11 Speed 3.2

 

[2Thick]

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

i think 215lbs looks good to me. @Warthog603 but i wouldn't be so strict on paying attention to the scale. have more mirror goals and strength goals not so much on what the scale says

 

[Warthog61]

i think 215lbs looks good to me. @Warthog603 but i wouldn't be so strict on paying attention to the scale. have more mirror goals and strength goals not so much on what the scale says

That is a good idea, i weigh in once a week and some weeks it doesnt move too much but i can see that my strength and my pump look is getting greater. had to tighten my belt another hole today. It will be nice to notice a difference in my abdominal fat in the mirror, will have to compare my pics every month or so

 

[2Thick]

That is a good idea, i weigh in once a week and some weeks it doesnt move too much but i can see that my strength and my pump look is getting greater. had to tighten my belt another hole today. It will be nice to notice a difference in my abdominal fat in the mirror, will have to compare my pics every month or so

yeah i think thats a good plan

 

[Warthog61]

bro good setup. don't forget the red meat though. that make the man too @Warthog603

Venison is my favorite, lean and high protein @BodyMonster34 i try to blend in some red's throughout the week and fresh fish at least once a week. I don't prefer leftover/prep red meat and fish so chicken is my staple in food prepping, ill eat chicken cold with rice and broccoli right out of my lunch box

 

[ROIDDERS]

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

chicken, rice and brocolli is a good meal. nothing wrong with boring. it does the job @Warthog603

 

[ceo]

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

@Warthog603 bros glad to have you part of the forum. you sound like you been through a lot of stuff in life. pretty common stories if you ask me

 

[Warthog61]

@Warthog603 bros glad to have you part of the forum. you sound like you been through a lot of stuff in life. pretty common stories if you ask me

@ceo pretty much. But this is a good pain, I think to myself at the gym and talking to other gym goers, a lot of are on similar pathways in life. More noticeable with fellow veterans

 

[ceo]

@ceo pretty much. But this is a good pain, I think to myself at the gym and talking to other gym goers, a lot of are on similar pathways in life. More noticeable with fellow veterans

bros yeah life full of ups and downs. conquering everything part of the game. i talked about my plumbing accident. could not lift for 2 years but i came back like a warrior

 

[Warthog61]

9/8/2025

breakfast
2 slices Daves Killer whole grain
1 egg
1/2 avacado
lunch
1/2 lb ground chicken
1/2 cup brown rice
1/2 cup chopped broccoli
dinner
6oz salmon
1/2 cup rice pilaf
1 cup mixed broccoli, cauliflower, carrots
snacks
Okios triple zero fat free greek yogurt
1 scoop animal protein shake

Calories 1,535
T. Carbs 119g
Protein. 151g
Fat 53g

I have added a serving of digestive enzymes starting today

 

[BodyMonster34]

Venison is my favorite, lean and high protein @BodyMonster34 i try to blend in some red's throughout the week and fresh fish at least once a week. I don't prefer leftover/prep red meat and fish so chicken is my staple in food prepping, ill eat chicken cold with rice and broccoli right out of my lunch box

bro red meat the best. it make you into a man

 

[Ulter]

Aiming for another 30lbs 18%-20 bf would be great @Ulter

let's do it man

 

[LevButlerov]

My local has this one @LevButlerov

That will work get it

 

[Warthog61]

Pull
warmup
Lat pull down WG
1x 100lbs rep 15
1x 110lbs rep 12
1x 120lbs rep 12
1x 130lbs rep 10
seated vert row machine
1x 50lbs rep 12
2x 90lbs rep 12
incline biceps curl
1x 20lbs rep 18
1x 25lbs rep 16
1x 30lbs to failure
bent over cable row close grip
1x 120lbs rep 15
1x 140lbs rep 15
1x 150lb rep 15
kettlebell shrugs (hold/control)
1x 35lbs rep 15
2x 70lbs rep 12
cable hammers (single rope)
4x 20lbs reps 18 last set to failure
cardio
treadmill 40 min. Incline 8 speed 3.2

 

[Noah Wixx]

If you can find a local brand, maybe now nutrition that would work for your digestive enzymes. You see any?

Now nutrition makes excellent stuff for a reasonable price i like the digestive enzyme product they make.

 

[Warthog61]

Now nutrition makes excellent stuff for a reasonable price i like the digestive enzyme product they make.

Picked up a couple bottles at vitamin shoppe last night they had a sale going so just grabbed what they had on the shelf @Noah Wixx
Any other suggestions @LevButlerov ?

Trying the 2 meals a day. 2 meals are done and I only have 900 calories for the day. Should I eat a few eggs and shakes or just go with it?

 

[Noah Wixx]

Picked up a couple bottles at vitamin shoppe last night they had a sale going so just grabbed what they had on the shelf @Noah Wixx
Any other suggestions @LevButlerov ?

Trying the 2 meals a day. 2 meals are done and I only have 900 calories for the day. Should I eat a few eggs and shakes or just go with it?

900 calories total ? If so that is really low brother id adjust that and make sure you are getting additional nutrition throughout the day, mainly because going into a deficit that steep can toss hormone imbalances into the mix and that just adds difficulty into the mix.

Have you done the TDE calculator yet its a free online tool just look it up on Google, you can put in height weight age how much you workout etc and be honest when u punch in the data and it will give u a bunch of different calorie options and your roughly estimated total daily expenditure for calories and engery, you can build a great diet off of that.

 

[Warthog61]

Thanks everyone for the tips!! It is greatly appreciated, I'm focused on my goals and I know this group will help me with it. I'm a recluse when it comes to most people but reading other logs I'm in a good place. My strength at the gym is climbing rapidly, should be back to where I was when training years ago. Reading up a lot on good cycles to try in the future but need a few inches gone around the waist

 

[Noah Wixx]

Thanks everyone for the tips!! It is greatly appreciated, I'm focused on my goals and I know this group will help me with it. I'm a recluse when it comes to most people but reading other logs I'm in a good place. My strength at the gym is climbing rapidly, should be back to where I was when training years ago. Reading up a lot on good cycles to try in the future but need a few inches gone around the waist

The beautiful thing is we have everyone from competitor bodybuilders into powerlifting and strong man people, recovering addicts trying to make a positive change in life, we have people from all walks of life and we do our best to support everyone on the individual journeys they are on, share away its your journal basically the more u share and input the more we can help and the more you get out of it we are always happy to help.

 

[Warthog61]

900 calories total ? If so that is really low brother id adjust that and make sure you are getting additional nutrition throughout the day, mainly because going into a deficit that steep can toss hormone imbalances into the mix and that just adds difficulty into the mix.

Have you done the TDE calculator yet its a free online tool just look it up on Google, you can put in height weight age how much you workout etc and be honest when u punch in the data and it will give u a bunch of different calorie options and your roughly estimated total daily expenditure for calories and engery, you can build a great diet off of that.

I have been at 1400-1600 a day for the past couple months consistantly. Today is the 1st 2 meal day. I thought 900 was low. The tirz is keeping me around 3-400 calories per meal due to getting full soo fast. I have to remember to eat. May have to keep with 3 meals for a while

 

[Noah Wixx]

I have been at 1400-1600 a day for the past couple months consistantly. Today is the 1st 2 meal day. I thought 900 was low. The tirz is keeping me around 3-400 calories per meal due to getting full soo fast. I have to remember to eat. May have to keep with 3 meals for a while

I understand glp1 drugs do add a level of complexity because it restricts the hunger and makes u full alot quicker, you aren't on a bad path, i typically have around 440 calories a meal so your in the ball park, i would just make sure you aren't starving your body of fuel and nutrients it needs to recover and be the best version of you, even if u have to spread them out alot throughout the day or night if you have the time, id look at the TDE calculator and make sure you aren't under eating by a large amount, better safe than sorry and better to be accurate brother.

 

[Warthog61]

I understand glp1 drugs do add a level of complexity because it restricts the hunger and makes u full alot quicker, you aren't on a bad path, i typically have around 440 calories a meal so your in the ball park, i would just make sure you aren't starving your body of fuel and nutrients it needs to recover and be the best version of you, even if u have to spread them out alot throughout the day or night if you have the time, id look at the TDE calculator and make sure you aren't under eating by a large amount, better safe than sorry and better to be accurate brother.

Damn it's calling for 3500 calories a day

 

[Warthog61]

Hey everyone, i have 5 weeks left of tirz in supply. Deciding if i reup tirz or try going with reta?

 

[Warthog61]

Hey everyone, i have 5 weeks left of tirz in supply. Deciding if i reup tirz or try going with reta, not sure if the cost outweighs the benefit

 

[LevButlerov]

Picked up a couple bottles at vitamin shoppe last night they had a sale going so just grabbed what they had on the shelf @Noah Wixx
Any other suggestions @LevButlerov ?

Trying the 2 meals a day. 2 meals are done and I only have 900 calories for the day. Should I eat a few eggs and shakes or just go with it?

That's a start post a pic of what you got please.

 

[Warthog61]

That's a start post a pic of what you got please.

 

[Warthog61]

9/11

330am
25min abdominal burn
60min treadmill speed 3.1 incline 9

Breakfast
1/2 avacado, 2 fried eggs, 2 slices whole grain daves killer bread, protein shake

Lunch
1/2 lb chicken
1/2 cup brown rice
1/2 cup broccoli

Dinner
1/2 lb beef steak
1/2 cup sweet potatoes
1/2 cup spinach

Snacks
Banana, green apple and 1 piece 85% dark chocolate

I lost another hole in my belt, 1 more hole and I will have to pull out the leather punch.

 

[Warthog61]

Food prepping and dinner

 

[LevButlerov]

9/11

330am
25min abdominal burn
60min treadmill speed 3.1 incline 9

Breakfast
1/2 avacado, 2 fried eggs, 2 slices whole grain daves killer bread, protein shake

Lunch
1/2 lb chicken
1/2 cup brown rice
1/2 cup broccoli

Dinner
1/2 lb beef steak
1/2 cup sweet potatoes
1/2 cup spinach

Snacks
Banana, green apple and 1 piece 85% dark chocolate

I lost another hole in my belt, 1 more hole and I will have to pull out the leather punch.

Food prepping and dinner

Perfect food prep talk about big protein @Warthog603 and that steak si legit.

The snack you had, green apple, can we swap it for protein bar?

 

[Warthog61]

Perfect food prep talk about big protein @Warthog603 and that steak si legit.

The snack you had, green apple, can we swap it for protein bar?

Sure can! My strength is coming back at a fast rate this week, not sure what is going on but I'm liking it @LevButlerov

 

[Warthog61]

I thought I left something under the fat layers. Can't wait to see some more
Gotta maintain confidence

 

[LevButlerov]

View attachment 118491I thought I left something under the fat layers. Can't wait to see some more
Gotta maintain confidence

Back looks good and you got some muscle coming in, it's growing and you'll lean out too EVO family support your way!

 

[stevesmi]

9/11

330am
25min abdominal burn
60min treadmill speed 3.1 incline 9

Breakfast
1/2 avacado, 2 fried eggs, 2 slices whole grain daves killer bread, protein shake

Lunch
1/2 lb chicken
1/2 cup brown rice
1/2 cup broccoli

Dinner
1/2 lb beef steak
1/2 cup sweet potatoes
1/2 cup spinach

Snacks
Banana, green apple and 1 piece 85% dark chocolate

I lost another hole in my belt, 1 more hole and I will have to pull out the leather punch.

@Warthog603 Great job on this diet. The beef sweet potatoes and spinach is a great one. you won't go wrong

 

[BodyMonster34]

9/11

330am
25min abdominal burn
60min treadmill speed 3.1 incline 9

Breakfast
1/2 avacado, 2 fried eggs, 2 slices whole grain daves killer bread, protein shake

Lunch
1/2 lb chicken
1/2 cup brown rice
1/2 cup broccoli

Dinner
1/2 lb beef steak
1/2 cup sweet potatoes
1/2 cup spinach

Snacks
Banana, green apple and 1 piece 85% dark chocolate

I lost another hole in my belt, 1 more hole and I will have to pull out the leather punch.

bro i like the eggs and the steak. hell yeah. need more real men out there @Warthog603

 

[Mobster]

9/11

330am
25min abdominal burn
60min treadmill speed 3.1 incline 9

Breakfast
1/2 avacado, 2 fried eggs, 2 slices whole grain daves killer bread, protein shake

Lunch
1/2 lb chicken
1/2 cup brown rice
1/2 cup broccoli

Dinner
1/2 lb beef steak
1/2 cup sweet potatoes
1/2 cup spinach

Snacks
Banana, green apple and 1 piece 85% dark chocolate

I lost another hole in my belt, 1 more hole and I will have to pull out the leather punch.

Ain't that great!

 

[ceo]

9/11

330am
25min abdominal burn
60min treadmill speed 3.1 incline 9

Breakfast
1/2 avacado, 2 fried eggs, 2 slices whole grain daves killer bread, protein shake

Lunch
1/2 lb chicken
1/2 cup brown rice
1/2 cup broccoli

Dinner
1/2 lb beef steak
1/2 cup sweet potatoes
1/2 cup spinach

Snacks
Banana, green apple and 1 piece 85% dark chocolate

I lost another hole in my belt, 1 more hole and I will have to pull out the leather punch.

bros keep losing belt size. that is a good sign. you will need a new belt and pants soon @Warthog603

 

[Warthog61]

bros keep losing belt size. that is a good sign. you will need a new belt and pants soon @Warthog603

@ceo its reassuring to know i can still move body weight like i did in my 20's.

 

[Warthog61]

Ain't that great!

@Mobster @stevesmi loving the podcast by the way. No pushing high doses and sensible plans and ideas. I'm pretty focused on gathering data and information to make a sensible decision on the next steps/possible 1st cycle in a few more months. EVO family is a huge source for me

 

[Warthog61]

@Mobster @stevesmi loving the podcast by the way. No pushing high doses. sharing sensible plans and ideas. I'm pretty focused on gathering data and information to make a sensible decision on the next steps/possible 1st cycle in a few more months. EVO family is a huge source for me

 

[ROIDDERS]

9/11

330am
25min abdominal burn
60min treadmill speed 3.1 incline 9

Breakfast
1/2 avacado, 2 fried eggs, 2 slices whole grain daves killer bread, protein shake

Lunch
1/2 lb chicken
1/2 cup brown rice
1/2 cup broccoli

Dinner
1/2 lb beef steak
1/2 cup sweet potatoes
1/2 cup spinach

Snacks
Banana, green apple and 1 piece 85% dark chocolate

I lost another hole in my belt, 1 more hole and I will have to pull out the leather punch.

@Warthog603 snacks are beautiful. i like the breakfast, lunch and dinner. solid bodybuilder meals

 

[Warthog61]

@Warthog603 snacks are beautiful. i like the breakfast, lunch and dinner. solid bodybuilder meals

@ROIDDERS my 13yo daughter called me a "clean girl" last night. I'm like wtf is that lol Im feeling best at this food intake level, may add a little more chicken at lunch

 

[ROIDDERS]

@ROIDDERS my 13yo daughter called me a "clean girl" last night. I'm like wtf is that lol Im feeling best at this food intake level, may add a little more chicken at lunch

yeah clean eating is clean

 

[Warthog61]

Welcome to the EVO family @Warthog603 thank you for sharing your story. You're in the right place for going down a path to a better life, EVO family will support you, and 215 is a good goal!

Are you using this now or how long have you been on?

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk raw? metamucil no the same
do you have n2guard?

This is 1 day diet thats fine but can you do day to day at least 2 weeks we need to see macros please.
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. Or use an app like myfitness pal or cronometer. Very easy.

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z


It's now a log

@LevButlerov going to switch metamucil for psyllium husk

 

[Ulter]

9/11

330am
25min abdominal burn
60min treadmill speed 3.1 incline 9

Breakfast
1/2 avacado, 2 fried eggs, 2 slices whole grain daves killer bread, protein shake

Lunch
1/2 lb chicken
1/2 cup brown rice
1/2 cup broccoli

Dinner
1/2 lb beef steak
1/2 cup sweet potatoes
1/2 cup spinach

Snacks
Banana, green apple and 1 piece 85% dark chocolate

I lost another hole in my belt, 1 more hole and I will have to pull out the leather punch.

dinner is outstanding. the beef, potatoes and spinach is A+. keep up the good work @Warthog603

 

[2Thick]

9/11

330am
25min abdominal burn
60min treadmill speed 3.1 incline 9

Breakfast
1/2 avacado, 2 fried eggs, 2 slices whole grain daves killer bread, protein shake

Lunch
1/2 lb chicken
1/2 cup brown rice
1/2 cup broccoli

Dinner
1/2 lb beef steak
1/2 cup sweet potatoes
1/2 cup spinach

Snacks
Banana, green apple and 1 piece 85% dark chocolate

I lost another hole in my belt, 1 more hole and I will have to pull out the leather punch.

that is a good bodybuilder meal i agree. its going well here @Warthog603 you are doing a great job

 

[ballin2504]

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

@Warthog603 nice start to the log. We’re glad to have you here on Evo. Can’t wait to see how you progress.

 

[Warthog61]

@Warthog603 nice start to the log. We’re glad to have you here on Evo. Can’t wait to see how you progress.

Thanks for the support @ballin2504 !

 

[Masonic Bodybuilder]

Awesome job man! Consistency is paying off.

 

[Warthog61]

Awesome job man! Consistency is paying off.

Staying focused on my day to day. Big plans in the future. Thanks for the support @Masonic Bodybuilder

 

[Warthog61]

9/12
Diet
No breakfast fast 16hrs
 lunch
1/2 chicken breast
1/2 cup brown rice
1/2 cup broccoli
25g protein shake
 dinner
2 eggs after workout
1/2 chicken breast
1/4 cup brown rice
1/2 cup broccoli
1/2 cup spinach
desert
okios triple zero greek yogurt
banana
Protein bar 15g

Workout 330pm
5 min warmup treadmill
Kettlebell swings 3x 20 rep 50lb
Roman deadlift dumbells
1x 45lb rep 20
1x 65lb rep 15
1x 75lb rep 15
Quad extension machine (slow stretch/burst)
1x 100lb rep 15
2x 120lb rep 12
1x 120lb rep 10
Hack squat
2x 2 45's rep 12
1x 4 45's rep 8
Leg press (single leg iso)
2x 90lbs rep 15
2x 135lb rep 12
Hammie curles
4x 100lbs rep 15 fast burn

Cardio
40min speed 3.2 incline 8

 

[LevButlerov]

@LevButlerov going to switch metamucil for psyllium husk

smart switch

 

[ceo]

@ceo its reassuring to know i can still move body weight like i did in my 20's.

bros some of the strongest dudes in they 50's

 

[RoySimpson]

Food prepping and dinner

@Warthog603 dinner is on point!

 

[Warthog61]

So my real goal is to get rid of my abdominal fat but maintain a solid mass while having pronounced chest, arms and some bigger definition on legs (late 90's WWF physique) full but strong. Obviously I'm not sure i am ready for a 1st cycle or t blast but what are the thoughts on a 400 test c 12wk and maybe a 20-30 var wk 3-10. Or possibly just a test only. I'm going to start gathering the other support 1st n2guard and may switch AI to aromasin.
Again I am just at research phase and welcome all thoughts and ideas NO TREN @BodyMonster34

What are the experienced effects of var with gym pumps?

My other thought is to lower my tirz back down to either 1.5 or 2.5mg for a period.

Maybe add a GHRH thoughts?

Getting bloods on Thursday, want to see where I'm at being week 12 on trt. Its actcually been longer than I had realized


Breakfast
1/4 cup oats
1 cup greek yogurt
1/4 cup blueberry
Tbsp local honey
25g protein shake
Lunch
1/2 lb chicken breast
1/3 cup egg whites
1/2 cup brown rice
1/2 cub broccoli/spinach

Training push
Dumbell flat chest
1x 65lbs rep 15
1x 80lbs rep 12
1x 85lbs rep 10
1x 85lb rep 8
Skull crushers Ezra bar
4x 70lbs rep 12
Dumbell incline
3x 65lbs rep 12-16
Dumbell lat raises plane/hold
2x 20lbs rep 14
2x 25lbs rep 10
Cable press down
1x 60lbs rep 14
1x 70lbs rep 14
1x 70lbs rep 12
Cross cable fly
4x 20lbs rep 14
Cable bar triceps pushdown
1x 70lbs 14
1x 80lbs 14
2x 90lbs 12-10

Cardio
Treadmill incline 9 speed 3.2 1hr

 

[LevButlerov]

So my real goal is to get rid of my abdominal fat but maintain a solid mass while having pronounced chest, arms and some bigger definition on legs (late 90's WWF physique) full but strong. Obviously I'm not sure i am ready for a 1st cycle or t blast but what are the thoughts on a 400 test c 12wk and maybe a 20-30 var wk 3-10. Or possibly just a test only. I'm going to start gathering the other support 1st n2guard and may switch AI to aromasin.
Again I am just at research phase and welcome all thoughts and ideas NO TREN @BodyMonster34

What are the experienced effects of var with gym pumps?

My other thought is to lower my tirz back down to either 1.5 or 2.5mg for a period.

Maybe add a GHRH thoughts?

Getting bloods on Thursday, want to see where I'm at being week 12 on trt. Its actcually been longer than I had realized


Breakfast
1/4 cup oats
1 cup greek yogurt
1/4 cup blueberry
Tbsp local honey
25g protein shake
Lunch
1/2 lb chicken breast
1/3 cup egg whites
1/2 cup brown rice
1/2 cub broccoli/spinach

Training push
Dumbell flat chest
1x 65lbs rep 15
1x 80lbs rep 12
1x 85lbs rep 10
1x 85lb rep 8
Skull crushers Ezra bar
4x 70lbs rep 12
Dumbell incline
3x 65lbs rep 12-16
Dumbell lat raises plane/hold
2x 20lbs rep 14
2x 25lbs rep 10
Cable press down
1x 60lbs rep 14
1x 70lbs rep 14
1x 70lbs rep 12
Cross cable fly
4x 20lbs rep 14
Cable bar triceps pushdown
1x 70lbs 14
1x 80lbs 14
2x 90lbs 12-10

Cardio
Treadmill incline 9 speed 3.2 1hr

Var pumps are different than test pumps, they feel more dense and tight through the muscle, especially chest and shoulders, almost like your skin is hugging the muscle harder. Most people notice better vascularity and that hard look even on lower carbs, but it’s not the same fullness you’d get off higher test or dbol. Your layout makes sense for a first proper run, test base and add var later so you see how you respond. Keep an eye on bloods since you’re already on TRT and 12 weeks is a good point to measure lipids, liver, and E2 before stacking more. Tirz dose drop could help appetite balance and fat loss without messing with strength too much, so it’s worth testing. GHRH is more of a long game, steady sleep recovery and skin quality, not a quick physique change, so line it up with your main goal. @Warthog603

9/12
Diet
No breakfast fast 16hrs
 lunch
1/2 chicken breast
1/2 cup brown rice
1/2 cup broccoli
25g protein shake
 dinner
2 eggs after workout
1/2 chicken breast
1/4 cup brown rice
1/2 cup broccoli
1/2 cup spinach
desert
okios triple zero greek yogurt
banana
Protein bar 15g

Workout 330pm
5 min warmup treadmill
Kettlebell swings 3x 20 rep 50lb
Roman deadlift dumbells
1x 45lb rep 20
1x 65lb rep 15
1x 75lb rep 15
Quad extension machine (slow stretch/burst)
1x 100lb rep 15
2x 120lb rep 12
1x 120lb rep 10
Hack squat
2x 2 45's rep 12
1x 4 45's rep 8
Leg press (single leg iso)
2x 90lbs rep 15
2x 135lb rep 12
Hammie curles
4x 100lbs rep 15 fast burn

Cardio
40min speed 3.2 incline 8

 

[Atypical_CA]

Mate - proud of your progress and decision to take control of your health (both mentally and physically). Was on Pristiq myself for ten years and ditched it 4 months ago when I discovered this place and TRT-Twitter. Keep kicking goals, we’ll get there together

 

[Warthog61]

Starting weight 264lbs march-april
Today 9/14/25 239lbs
-2" on waist since 8/5/25 all while gaining strength at the gym

Enjoying 1/2lb ground chicken with 1/2 to 3/4 cup egg whites cooked in for lunches

Workout
Lat pulldown machine
1x 90lb 15
2x 180lb 12
1x 180lb 10
Bent over row barbell to navel
1x 95lbs 12
1x 115lb 12
1x 135lb 10 + few halves
Incline dumbell curl pace
2x 20lbs 15
1x 25lbs 14
1x 25lbs 12
Seated row close grip trap focus
2x 80lb 15
1x 90lb 12
Cable hammers
2x 20lb 15
1x 30lb 15
1x 40lb 8
Kettlebell shrugs
4x 45lb failure

Cardio
Treadmill speed 3.2 incline 9
45 min.

Cant decide on dinner not really hungry.

 

[LevButlerov]

Starting weight 264lbs march-april
Today 9/14/25 239lbs
-2" on waist since 8/5/25 all while gaining strength at the gym

Enjoying 1/2lb ground chicken with 1/2 to 3/4 cup egg whites cooked in for lunches

Workout
Lat pulldown machine
1x 90lb 15
2x 180lb 12
1x 180lb 10
Bent over row barbell to navel
1x 95lbs 12
1x 115lb 12
1x 135lb 10 + few halves
Incline dumbell curl pace
2x 20lbs 15
1x 25lbs 14
1x 25lbs 12
Seated row close grip trap focus
2x 80lb 15
1x 90lb 12
Cable hammers
2x 20lb 15
1x 30lb 15
1x 40lb 8
Kettlebell shrugs
4x 45lb failure

Cardio
Treadmill speed 3.2 incline 9
45 min.

Cant decide on dinner not really hungry.

117 protein and not hungry, can you do shakes or bars for it?

 

[Warthog61]

117 protein and not hungry, can you do shakes or bars for it?

I ended up making home made protein bars and had a chicken breast while food prepping.

 

[LevButlerov]

I ended up making home made protein bars and had a chicken breast while food prepping.

that's nice protein bar pics?

 

[Warthog61]

that's nice protein bar pics?

 

[Warthog61]

Some home made peanut butter, chocolate protein powder, oats, honey chea seed tsp vanilla splash of milk

 

[LevButlerov]

Tasty! you have macros on them? @Warthog603

 

[Warthog61]

Tasty! you have macros on them? @Warthog603

Not yet but I'd say a good pre workout bar

 

[Warthog61]

Tasty! you have macros on them? @Warthog603

They are heafty little squares. Might be good on those 10 mike hikes. I kinda just spun off with what I had. I used a pizza cutter to divide them up so there are some variences and nowhere near perfect. I think I'm going to add some more protein next time @LevButlerov

230 cal
14g protein
18.5g carb
14g fat

 

[25homes]

New guy here so ill give it a shot. 38yo feeling young again. Lifted in my early 20's in the USAF. Got married and had kids and had a passion for drinking out of aluminum cans for years. Miss when my belly didn't go over my belt. So 3 months ago I had a thought while looking down at the scale at the doc's and seeing 264lbs with my boots off. I have been off and on ssri's for years and at this time I was on lexapro, which is known for weight gain=low t. On my own I got my total t checked and was at 192 and my other bloods were sub par....high liver enzymes, high ldl etc. So I self prescribed 200mg test c a week along with 2.5mg tirz a week.
3 months later I'm sitting at 244lbs 5'11" and gaining strength every week with an end goal of 215lbs because any smaller i look weird

Current meds:
Buspirone 5mg daily
Tirz 5mg once a week
Test C 200mg week split
Arimidex 1mg on hand

Sups: (every day)
Triple Magnesium blend 400mg
Vitamin d 5000iu
K2 100mcg
B12 500mcg
Zinc 50mg
Daily multivitamin
Metamucil 1 tablespoon

Diet has some change but always same guidelines
 Breakfast
2 small 21gr whole wheat slices
2 fried eggs
1/2 avacado
1 small banana

Lunch
1/2 chicken breast
1cup broccoli
1 cup brown rice

Snack
25g whey shake 1 scoop
1/2 cup grapes

Dinner
1/2 pound ground turkey
1 cup mixed veggies

tough to get the food down but im trying to maintain existing muscle while on tirz. Will add workouts once this gets going. Looking forward to getting jacked Once i lose some more abdominal fat!!!
Attaching photos of bloods

I like layout. Great start here

 

[ballin2504]

9/11

330am
25min abdominal burn
60min treadmill speed 3.1 incline 9

Breakfast
1/2 avacado, 2 fried eggs, 2 slices whole grain daves killer bread, protein shake

Lunch
1/2 lb chicken
1/2 cup brown rice
1/2 cup broccoli

Dinner
1/2 lb beef steak
1/2 cup sweet potatoes
1/2 cup spinach

Snacks
Banana, green apple and 1 piece 85% dark chocolate

I lost another hole in my belt, 1 more hole and I will have to pull out the leather punch.

@Warthog603 nice work on the update man. The belts moving so you’re losing. Awesome work man.

 

[stevesmi]

Starting weight 264lbs march-april
Today 9/14/25 239lbs
-2" on waist since 8/5/25 all while gaining strength at the gym

Enjoying 1/2lb ground chicken with 1/2 to 3/4 cup egg whites cooked in for lunches

Workout
Lat pulldown machine
1x 90lb 15
2x 180lb 12
1x 180lb 10
Bent over row barbell to navel
1x 95lbs 12
1x 115lb 12
1x 135lb 10 + few halves
Incline dumbell curl pace
2x 20lbs 15
1x 25lbs 14
1x 25lbs 12
Seated row close grip trap focus
2x 80lb 15
1x 90lb 12
Cable hammers
2x 20lb 15
1x 30lb 15
1x 40lb 8
Kettlebell shrugs
4x 45lb failure

Cardio
Treadmill speed 3.2 incline 9
45 min.

Cant decide on dinner not really hungry.

@Warthog603 this is a nice workout man. the cable hammers and kettlebell shrugs are on point. and nice finish on the cardio

 

[Warthog61]

@Warthog603 this is a nice workout man. the cable hammers and kettlebell shrugs are on point. and nice finish on the cardio

@stevesmi thanks man. Doing a ton of research on setting up a 1st cycle. Have been thinking var but a buddy of mine was talking about eq and now after researching I'm going down a rabbits hole with the eq. I think with var it aligns with my goals, would need a cycle support for sure (n2guard). Eq seems more nerve racking with E2 control and not crashing it Thoughts?

 

[BodyMonster34]

Starting weight 264lbs march-april
Today 9/14/25 239lbs
-2" on waist since 8/5/25 all while gaining strength at the gym

Enjoying 1/2lb ground chicken with 1/2 to 3/4 cup egg whites cooked in for lunches

Workout
Lat pulldown machine
1x 90lb 15
2x 180lb 12
1x 180lb 10
Bent over row barbell to navel
1x 95lbs 12
1x 115lb 12
1x 135lb 10 + few halves
Incline dumbell curl pace
2x 20lbs 15
1x 25lbs 14
1x 25lbs 12
Seated row close grip trap focus
2x 80lb 15
1x 90lb 12
Cable hammers
2x 20lb 15
1x 30lb 15
1x 40lb 8
Kettlebell shrugs
4x 45lb failure

Cardio
Treadmill speed 3.2 incline 9
45 min.

Cant decide on dinner not really hungry.

bro pump that training @Warthog603 you down to 230's. wow. i want you to get big. wouldn't mind seeing you blow back up to 300+

 

[Warthog61]

bro pump that training @Warthog603 you down to 230's. wow. i want you to get big. wouldn't mind seeing you blow back up to 300+

@BodyMonster34 i gotta be able to breath brother

 

[2Thick]

Starting weight 264lbs march-april
Today 9/14/25 239lbs
-2" on waist since 8/5/25 all while gaining strength at the gym

Enjoying 1/2lb ground chicken with 1/2 to 3/4 cup egg whites cooked in for lunches

Workout
Lat pulldown machine
1x 90lb 15
2x 180lb 12
1x 180lb 10
Bent over row barbell to navel
1x 95lbs 12
1x 115lb 12
1x 135lb 10 + few halves
Incline dumbell curl pace
2x 20lbs 15
1x 25lbs 14
1x 25lbs 12
Seated row close grip trap focus
2x 80lb 15
1x 90lb 12
Cable hammers
2x 20lb 15
1x 30lb 15
1x 40lb 8
Kettlebell shrugs
4x 45lb failure

Cardio
Treadmill speed 3.2 incline 9
45 min.

Cant decide on dinner not really hungry.

@Warthog603 if you aren't hungry for dinner then skip it. don't forcefeed your body. your body is saying it doesn't want anything respect it

 

[Ulter]

Starting weight 264lbs march-april
Today 9/14/25 239lbs
-2" on waist since 8/5/25 all while gaining strength at the gym

Enjoying 1/2lb ground chicken with 1/2 to 3/4 cup egg whites cooked in for lunches

Workout
Lat pulldown machine
1x 90lb 15
2x 180lb 12
1x 180lb 10
Bent over row barbell to navel
1x 95lbs 12
1x 115lb 12
1x 135lb 10 + few halves
Incline dumbell curl pace
2x 20lbs 15
1x 25lbs 14
1x 25lbs 12
Seated row close grip trap focus
2x 80lb 15
1x 90lb 12
Cable hammers
2x 20lb 15
1x 30lb 15
1x 40lb 8
Kettlebell shrugs
4x 45lb failure

Cardio
Treadmill speed 3.2 incline 9
45 min.

Cant decide on dinner not really hungry.

@Warthog603 some really good volume here wow. looks amazing. i can't wait to see your improvements

 

[ROIDDERS]

Starting weight 264lbs march-april
Today 9/14/25 239lbs
-2" on waist since 8/5/25 all while gaining strength at the gym

Enjoying 1/2lb ground chicken with 1/2 to 3/4 cup egg whites cooked in for lunches

Workout
Lat pulldown machine
1x 90lb 15
2x 180lb 12
1x 180lb 10
Bent over row barbell to navel
1x 95lbs 12
1x 115lb 12
1x 135lb 10 + few halves
Incline dumbell curl pace
2x 20lbs 15
1x 25lbs 14
1x 25lbs 12
Seated row close grip trap focus
2x 80lb 15
1x 90lb 12
Cable hammers
2x 20lb 15
1x 30lb 15
1x 40lb 8
Kettlebell shrugs
4x 45lb failure

Cardio
Treadmill speed 3.2 incline 9
45 min.

Cant decide on dinner not really hungry.

good clean eating man. you can't ask for anything more. up the fasted cardio it really helps your conditioning @Warthog603

 

[Warthog61]

Wild Sockeye Salmon

 

[ceo]

Starting weight 264lbs march-april
Today 9/14/25 239lbs
-2" on waist since 8/5/25 all while gaining strength at the gym

Enjoying 1/2lb ground chicken with 1/2 to 3/4 cup egg whites cooked in for lunches

Workout
Lat pulldown machine
1x 90lb 15
2x 180lb 12
1x 180lb 10
Bent over row barbell to navel
1x 95lbs 12
1x 115lb 12
1x 135lb 10 + few halves
Incline dumbell curl pace
2x 20lbs 15
1x 25lbs 14
1x 25lbs 12
Seated row close grip trap focus
2x 80lb 15
1x 90lb 12
Cable hammers
2x 20lb 15
1x 30lb 15
1x 40lb 8
Kettlebell shrugs
4x 45lb failure

Cardio
Treadmill speed 3.2 incline 9
45 min.

Cant decide on dinner not really hungry.

@Warthog603 bros good finish on the cardio. would love to see you do some HIT cardio. can really push things if you do that

 

[LevButlerov]

They are heafty little squares. Might be good on those 10 mike hikes. I kinda just spun off with what I had. I used a pizza cutter to divide them up so there are some variences and nowhere near perfect. I think I'm going to add some more protein next time @LevButlerov

230 cal
14g protein
18.5g carb
14g fat

lets see the squares now I'm curious lol @Warthog603 I mean whole tray you have it?

This is good macros but how about making it 25/bar?

 

[LevButlerov]

Wild Sockeye Salmon
View attachment 119572

Tasty and high protein

 

[Warthog61]

lets see the squares now I'm curious lol @Warthog603 I mean whole tray you have it?

This is good macros but how about making it 25/bar?

I'm going to try another batch this coming weekend @LevButlerov going to check out some recipes. I agree they need more protein.