Approved Log Lifestyle and body recomp Journal

[InstallsPipe]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

 

[LevButlerov]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

welcome to the EVO family @InstallsPipe happy to see you logging and sharing with our family! you are part of our family now.
test at 126 is way too low for 33, no wonder you’re dragging. you already know how much better you felt when you were running TRT through the clinic, so if you can’t get dialed with them it’s time to take control and run self TRT. a simple test cyp or enanthate protocol, steady weekly dosing, and monitoring your own labs will change everything for you again. don’t overcomplicate it with a bunch of extras yet, just get your base test healthy first.

I suggest we go with 200mgs test enan or cyp to start off with proviron and cialis.

training and diet look like you’re putting in the effort, calories are a touch high in fats but that’s easy to adjust as you lean down from 240 towards your goal range. with TRT in place, the fat loss, recovery, and strength will all come easier, and you’ll finally see that midsection and chest tighten the way you want. you’ve got the discipline with the routine and water, now just get hormones sorted and the rest will fall in line.
supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

 

[RickRock]

Welcome to evo and great idea to start a log and drive your own accountability

 

[InstallsPipe]

welcome to the EVO family @InstallsPipe happy to see you logging and sharing with our family! you are part of our family now.
test at 126 is way too low for 33, no wonder you’re dragging. you already know how much better you felt when you were running TRT through the clinic, so if you can’t get dialed with them it’s time to take control and run self TRT. a simple test cyp or enanthate protocol, steady weekly dosing, and monitoring your own labs will change everything for you again. don’t overcomplicate it with a bunch of extras yet, just get your base test healthy first.

I suggest we go with 200mgs test enan or cyp to start off with proviron and cialis.

training and diet look like you’re putting in the effort, calories are a touch high in fats but that’s easy to adjust as you lean down from 240 towards your goal range. with TRT in place, the fat loss, recovery, and strength will all come easier, and you’ll finally see that midsection and chest tighten the way you want. you’ve got the discipline with the routine and water, now just get hormones sorted and the rest will fall in line.
supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

Thank you. Im trying to really push myself this go. My test is definitely dragging me down. With the cost and lack of concern of the clinic, I'll definitely be doing at home moving forward. Thanks for the dosing recommendation and type of test. Only additional thing I was considering was a peptide but wasnt sure if that was cheating this early on.

welcome to the EVO family @InstallsPipe happy to see you logging and sharing with our family! you are part of our family now.
test at 126 is way too low for 33, no wonder you’re dragging. you already know how much better you felt when you were running TRT through the clinic, so if you can’t get dialed with them it’s time to take control and run self TRT. a simple test cyp or enanthate protocol, steady weekly dosing, and monitoring your own labs will change everything for you again. don’t overcomplicate it with a bunch of extras yet, just get your base test healthy first.

I suggest we go with 200mgs test enan or cyp to start off with proviron and cialis.

training and diet look like you’re putting in the effort, calories are a touch high in fats but that’s easy to adjust as you lean down from 240 towards your goal range. with TRT in place, the fat loss, recovery, and strength will all come easier, and you’ll finally see that midsection and chest tighten the way you want. you’ve got the discipline with the routine and water, now just get hormones sorted and the rest will fall in line.
supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

Thank you. Im trying to really push myself this go. My test is definitely dragging me down. With the cost and lack of concern of the clinic, I'll definitely be doing at home moving forward. Thanks for the dosing recommendation and type of test. Only additional thing I was considering was a peptide but wasnt sure if that was cheating this early on.

Supplements
K2+d3
Digestion: Force Factor smarter greens w/probiotics
Drink kombucha once a week
Ill look in to psyllium husk.

 

[Mobster]

Logs are great for 'accountability and support'.

 

[stevesmi]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

your clinic let you down. they put you on TOO MUCH trt. it happens a lot and its something i have talked about a lot. it hurt you more then helped you. do not fear trt, but if you want it then get on a proper dose that gets your numbers around 500-600 only. @InstallsPipe

 

[InstallsPipe]

your clinic let you down. they put you on TOO MUCH trt. it happens a lot and its something i have talked about a lot. it hurt you more then helped you. do not fear trt, but if you want it then get on a proper dose that gets your numbers around 500-600 only. @InstallsPipe

I am for sure wanting to get back on it. For months I felt amazing. I was having to do twice a week because I was hitting a low after 4 days. They said my body would metabolize the trt to quickly and they wanted me to only do once a week moving forward. Hammered me with 1.2 to "sustain the week".

I forgot to mention. They actually had me on deca the last month because I was feeling so badly and my joints hurt so bad.

 

[BodyMonster34]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

@InstallsPipe bro you bring the pipes hardcore. i like a working man. i think you look good, nice and thick physique

 

[2Thick]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

You'll get great results on here, man. @InstallsPipe Definitely, no. Need to be that heavy. You've got to be leaner, it's the healthy way to go.

 

[InstallsPipe]

@InstallsPipe bro you bring the pipes hardcore. i like a working man. i think you look good, nice and thick physique

Thanks brother. Had to think of a clever name for a plumber haha.

 

[HarleyGuy]

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Great start to your log bro and welcome to the EVO family! Based on your goals I'd take most of those carbs and put them into protein and go 350 protein, 0-50 carbs, and 150 fat.

They said my body would metabolize the trt to quickly and they wanted me to only do once a week moving forward. Hammered me with 1.2 to "sustain the week".

First off, your TRT clinic sounds clueless. Take the advice off here instead and keep posting your bloods, we got you. For a TRT clinic to balk at you pinning half your dose twice a week and telling you to do once a week (I've even known docs who do once every two weeks) they are just blindly following the pamphlet insert in the Test Enanthate box. If I had the motivation I'd microdose all my compounds daily!

Anyway enough bitching from me, welcome bro and that was a great first post for a log, you got this and have a great base to work with!

 

[InstallsPipe]

Great start to your log bro and welcome to the EVO family! Based on your goals I'd take most of those carbs and put them into protein and go 350 protein, 0-50 carbs, and 150 fat.



First off, your TRT clinic sounds clueless. Take the advice off here instead and keep posting your bloods, we got you. For a TRT clinic to balk at you pinning half your dose twice a week and telling you to do once a week (I've even known docs who do once every two weeks) they are just blindly following the pamphlet insert in the Test Enanthate box. If I had the motivation I'd microdose all my compounds daily!

Anyway enough bitching from me, welcome bro and that was a great first post for a log, you got this and have a great base to work with!

Thank you for reply!! Appreciate the support.

Ill definitely start adjusting my diet to accommodate a higher protein and lower carbs. Im weekly trying to phase food out and introduce new protein. Normally go cold turkey on a diet and burn myself out.

Thats exactly what it seems like. I just took their word for it since they are one of the big clinics in my state. Ill ge taking this in to my own hands moving forward and do twice a week. Hate the pinning but ill get over it again.

 

[Ulter]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

@InstallsPipe very happy to see this new log. welcome to the EVO family. it starts with DIET. make sure you get that up for us

 

[HarleyGuy]

Thank you for reply!! Appreciate the support.

Ill definitely start adjusting my diet to accommodate a higher protein and lower carbs. Im weekly trying to phase food out and introduce new protein. Normally go cold turkey on a diet and burn myself out.

Thats exactly what it seems like. I just took their word for it since they are one of the big clinics in my state. Ill ge taking this in to my own hands moving forward and do twice a week. Hate the pinning but ill get over it again.

Happy to hear you're gonna put your faith in EVO! It definitely made my last 16-week blast be the most productive one I've ever had.

You're wanting to lose 25lbs and have visible abs so there will be tons of suggestions for you from experienced mods on fasted cardio, fasting, macros and carb timing. Once you post your workouts and workout approach and the rest of what @LevButlerov suggested you'll be up and running.

For now what I can give you is higher protein, carbs for workouts only if you need them and finishing each workout with core work. Cardio will also play a role in your goals, ideally fasted HIIT cardio.

One last thing:

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

Be careful with dinner and meals made for the masses. I'd never tell you not to sit and have dinner with the family but mine has gotten used to having theirs together meanwhile Dad has a 1kg flank steak on his plate and that's it. There are a lot of hidden calories in the way 'normal' people prepare dinner and with it being your last meal when you're likely not moving around much after this can hold you back.

You might want to consider Retatrutide as well. It will be a game changer for you. There are deep dives on the EVO podcast evolutionary.org/podcasts about Retatrutide.

 

[ceo]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

bros this a good one. i think your goals gonna happen easy. you should look at retatrutide @InstallsPipe

 

[InstallsPipe]

@InstallsPipe very happy to see this new log. welcome to the EVO family. it starts with DIET. make sure you get that up for us

Will do! I have started a detailed log. I leave for a work trip but I'll be sure to have it uploaded by next week.

 

[InstallsPipe]

Happy to hear you're gonna put your faith in EVO! It definitely made my last 16-week blast be the most productive one I've ever had.

You're wanting to lose 25lbs and have visible abs so there will be tons of suggestions for you from experienced mods on fasted cardio, fasting, macros and carb timing. Once you post your workouts and workout approach and the rest of what @LevButlerov suggested you'll be up and running.

For now what I can give you is higher protein, carbs for workouts only if you need them and finishing each workout with core work. Cardio will also play a role in your goals, ideally fasted HIIT cardio.

One last thing:

Be careful with dinner and meals made for the masses. I'd never tell you not to sit and have dinner with the family but mine has gotten used to having theirs together meanwhile Dad has a 1kg flank steak on his plate and that's it. There are a lot of hidden calories in the way 'normal' people prepare dinner and with it being your last meal when you're likely not moving around much after this can hold you back.

You might want to consider Retatrutide as well. It will be a game changer for you. There are deep dives on the EVO podcast evolutionary.org/podcasts about Retatrutide.

Thats great advice. I woke up feeling really bloated today after eating the family meal, gained 3lbs. Only ate a half portion also. Protein pasta with ground beef and no sugar sauce. Looks like I'll be buying a half beef again and going heavy protein.

I've been looking into retatrutude but definitely want to do more research. Wasn't sure how soon I should hop on that train vs trying to earn it. Im still heavy enough where jogging, jump squats, bounces, etc kind of hurt my shins and I can feel the impact on my ankles. A few less pounds would feel awesome for cardio.

 

[InstallsPipe]

bros this a good one. i think your goals gonna happen easy. you should look at retatrutide @InstallsPipe

Thanks man. Figured I'd lay out as much as I can and be honest about it all. Build or break it down from there. I'll definitely check it out. I need to cut some weight so I can start hitting my cardio harder. My weights putting alot of strain on my ankles and shins during high impact training.

 

[stevesmi]

I am for sure wanting to get back on it. For months I felt amazing. I was having to do twice a week because I was hitting a low after 4 days. They said my body would metabolize the trt to quickly and they wanted me to only do once a week moving forward. Hammered me with 1.2 to "sustain the week".

I forgot to mention. They actually had me on deca the last month because I was feeling so badly and my joints hurt so bad.

gotta remember clinics are in it for 1 reason. to make money.

 

[ROIDDERS]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

fasted cardio will go a long way. look at using the GLP1's @InstallsPipe also food prep is key so we need to see that

 

[InstallsPipe]

fasted cardio will go a long way. look at using the GLP1's @InstallsPipe also food prep is key so we need to see that

I will get the log uploaded. Finally got a new app that let's me input everything down to supplements. Previous log was basic macros. Missed several items though since several food weren't on there.

 

[BeMe]

I will get the log uploaded. Finally got a new app that let's me input everything down to supplements. Previous log was basic macros. Missed several items though since several food weren't on there.

Give macrofactor a try. It's probably the best macro tracking software out there. You can take pictures of your food and it will actually break down the macros with AI.

This is a great looking log bro! I'm really happy you found us here at the EVO fam. I run an electrical business so I know how tough it can be managing diet and exercise when work takes up almost all your life.

The key is just going to be consistency bro. Sets goals and hit them no matter what. Make the time even though it's tough. This is your health we're talking about and that take priority over everything right.

 

[LevButlerov]

Thank you. Im trying to really push myself this go. My test is definitely dragging me down. With the cost and lack of concern of the clinic, I'll definitely be doing at home moving forward. Thanks for the dosing recommendation and type of test. Only additional thing I was considering was a peptide but wasnt sure if that was cheating this early on.

Thank you. Im trying to really push myself this go. My test is definitely dragging me down. With the cost and lack of concern of the clinic, I'll definitely be doing at home moving forward. Thanks for the dosing recommendation and type of test. Only additional thing I was considering was a peptide but wasnt sure if that was cheating this early on.

Supplements
K2+d3
Digestion: Force Factor smarter greens w/probiotics
Drink kombucha once a week
Ill look in to psyllium husk.

Good call moving off the clinic if they’re not looking after you, pinning at home is cheaper and you control quality and schedule. If test is dragging now just stay consistent, get levels stable before layering in more. Peptides like bpc or tb can help recovery but you don’t need to throw those in yet, build momentum with food, sleep, and training first. Supps look fine, psyllium husk will help digestion and keep things regular, kombucha here and there is fine too.

 

[BodyMonster34]

Thanks brother. Had to think of a clever name for a plumber haha.

bro i bet you like to lay pipes hardcore

 

[ceo]

Thanks man. Figured I'd lay out as much as I can and be honest about it all. Build or break it down from there. I'll definitely check it out. I need to cut some weight so I can start hitting my cardio harder. My weights putting alot of strain on my ankles and shins during high impact training.

bros listen to podcast and read logs people using it here. it will work if you nail diet/training

 

[ROIDDERS]

I will get the log uploaded. Finally got a new app that let's me input everything down to supplements. Previous log was basic macros. Missed several items though since several food weren't on there.

okay let's do this

 

[Ulter]

Will do! I have started a detailed log. I leave for a work trip but I'll be sure to have it uploaded by next week.

that is good

 

[InstallsPipe]

Give macrofactor a try. It's probably the best macro tracking software out there. You can take pictures of your food and it will actually break down the macros with AI.

This is a great looking log bro! I'm really happy you found us here at the EVO fam. I run an electrical business so I know how tough it can be managing diet and exercise when work takes up almost all your life.

The key is just going to be consistency bro. Sets goals and hit them no matter what. Make the time even though it's tough. This is your health we're talking about and that take priority over everything right.

I just started on my fitness pal. If it doesn't pan out I'll look in to macrofactor.

Thanks man. Felt weird writing it but im glad I did. Ya bro, its tough to keep it all together. Family, business, health. Just taking it day by day and trying to win as many days in a row that I can.

 

[BeMe]

I just started on my fitness pal. If it doesn't pan out I'll look in to macrofactor.

Thanks man. Felt weird writing it but im glad I did. Ya bro, its tough to keep it all together. Family, business, health. Just taking it day by day and trying to win as many days in a row that I can.

That's the key to life bro. Keep moving forward one step at a time.

Just set mini goals and hit your targets. Makes it easier that way. It's like quoting a bigger project than you're used too. Seems overwhelming when you look at it as a whole but when you break it down into individual little jobs it seems easier.

 

[HarleyGuy]

Im still heavy enough where jogging, jump squats, bounces, etc kind of hurt my shins and I can feel the impact on my ankles. A few less pounds would feel awesome for cardio.

You can always use the stationary bike with handles for push/pull action too. Go 1 minute high intensity all out then 1 minute catch your breath, rinse and repeat for 20 mins until you can do even longer.

 

[ballin2504]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

@InstallsPipe glad to have you man. Nice start to the log! Let’s see how far you can take it.

 

[LevButlerov]

I just started on my fitness pal. If it doesn't pan out I'll look in to macrofactor.

Thanks man. Felt weird writing it but im glad I did. Ya bro, its tough to keep it all together. Family, business, health. Just taking it day by day and trying to win as many days in a row that I can.

Logging food will help a lot, even if you only do it for a few weeks you’ll see where the gaps are. MyFitnessPal works fine for most, macrofactor is cleaner if you want something more detailed later. You’re doing the right thing balancing all that, just stack good days and the consistency adds up. EVO family support for you.

 

[Noah Wixx]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

Welcome into the community

 

[25homes]

Figured id start here for a little accountability and support. Very open to some feedback and criticism.

Currently
33
240lbs
5'11
Bf scanner has been broken since I started at the gym.
Rep 155 bench max 205
Leg press rep 655
Squat rep 185
Curl rep 30



I have taken several years off. I worked out everyday for football. Hit the gym for a few months at a time for 10 years. Always fall off of the cliff. Started doing 75 hard in Feb. I was feeling pretty good until I slipped my S1 disk. This really took me out ( I own a plumbing business). I kept re injuring it and wound up having to get a few rounds of shots to get the pain down. This was my main drive to get back in the gym and start taking this seriously. Need to strengthen my core, lose several pounds, and chase the physique im after so I can be healthy for my kids.

Diet & supplements & routine
Morning
Wake up @ 630
Drink my cbum pre-workout
Mix one scoop of creatine and bcaa in gym water
Gym @7
Push pull legs. Stair climber or bike after work out
Trying to lift as heavy as I can on machines and as comfortable as I can with bars and dumbells

Breakfast
2 scoops of Cbum protein with 1 scoop of pb2fit. Mix with coconut water
Typically 3 eggs
Mens multi with boron, tangkat, ashwaganda, b12( from supplement giant)

Lunch
Chicken bowls
Chipotle, brown rice, double chicken, no beans, no sour cream, salsa, corn salsa, avocado
(Typically some variation of this)

Dinner
Stick with a roughly 600 cal meal with 40 gr protein. Typically a meal we have made for the family so its never just one thing.

I finish Most days with 2200-2600 cal, 180g protein, 170g carbs, 120-150g fat.

Water intake
1 gallon of water through out the day

Hormones
Im at an all time high right now @124.
I was previously at 50-70 on average.

I was taking trt through my local clinic for over a year. I was taking 1.2 just to get me up to around 1100. Towards the end I was feeling like shit, super emotional, tight in the chest, blood felt thick. Had to do numerous blood draws to keep me feeling normal. Was doing labs regularly and supposedly my E levels were within the range they wanted to see. But I felt like garbage. I did drop weight nicely and got my strength back. Slept great.
I feel like my sex life was all over the place. One day I was a stud and the next week I couldnt finish, would get a head rush and almost pass out.

I had my kids so I got snipped. Kids are no longer a worry in my future endeavors.

Sleep

I do get 7-8 hours of sleep most nights. When I was tracking it, I dont really get in to rem sleep for very long. Maybe 30-45 minutes. Have recently been tired as hell but not being able to fall asleep. Stress of business I suppose.

Stress
I do have several stresses through out my day so I'm sure this is an aid to my low T. Fucked up family stuff growing up. Have cut family out of my life to drop this.
I do have kids and a stay at home wife so the pressure of success weighs on me.

 Goals
My goal is to get my health in order. I'm wanting to sit around 215-225. I'm working towards a noticeable 6 pack, visible vascular system, no more bitch tits( biggest goal), and have a higher endurance. Im not planning on being the biggest guy in the gym or run the quickest mile. Just wanting to look in the mirror and feel proud, accomplished, and want to show it off.

Hopefully this was an ok start? Im excited to keep this going and update as I go. This was a tough pill to swallow realizing I need some outside help.

Im really looking for help getting my Hormones in order and any additional supplements I can add to my routine. Thanks in advance.

Kind of lost my way in this log as i was going.
100% open to criticism. I love it.

Got a good base Bru

 

[Warthog61]

@InstallsPipe your in a great group here. I'm in a very similar story just a few years older. These guys and gals will get you going in the right direction. Soak everything up and research.

Podcasts are great, a lot of them are around an hour so ill listen to one a day on the treadmill. Even if the topic is not something your interested in currently, the way it is delivered and ideas in the podcast may be helpful

 

[InstallsPipe]

@InstallsPipe your in a great group here. I'm in a very similar story just a few years older. These guys and gals will get you going in the right direction. Soak everything up and research.

Podcasts are great, a lot of them are around an hour so ill listen to one a day on the treadmill. Even if the topic is not something your interested in currently, the way it is delivered and ideas in the podcast may be helpful

I appreciate it man. The support has been amazing. I have been listening to the podcast to try to get a feel for products I've been interested in. So much info!

 

[Warthog61]

I appreciate it man. The support has been amazing. I have been listening to the podcast to try to get a feel for products I've been interested in. So much info!

Don't rush and feel free to ask. I had some bloods come back mid cycle that concerned the hell out of me but this group guided me thru it.

 

[LevButlerov]

I appreciate it man. The support has been amazing. I have been listening to the podcast to try to get a feel for products I've been interested in. So much info!

any upgrades for diet training? @InstallsPipe

 

[InstallsPipe]

any upgrades for diet training? @InstallsPipe

I just got back from my work trip and found out my grandma passed last night. Went to Florida for a small business conference. So im a week off. Ill be back at it tomorrow and will have a full built log for the remainder of the week.

 

[Warthog61]

I just got back from my work trip and found out my grandma passed last night. Went to Florida for a small business conference. So im a week off. Ill be back at it tomorrow and will have a full built log for the remainder of the week.

Sorry to hear man. Sending more positive vibes

 

[LevButlerov]

I just got back from my work trip and found out my grandma passed last night. Went to Florida for a small business conference. So im a week off. Ill be back at it tomorrow and will have a full built log for the remainder of the week.

Sorry about your grandmother

Please do some home trianing if you can. @InstallsPipe

 

[InstallsPipe]

This has been my last few weeks that I've tracked. I think I need to start prepping meals separately from my family.

 

[InstallsPipe]

Here's calories

 

[LevButlerov]

This has been my last few weeks that I've tracked. I think I need to start prepping meals separately from my family.

Here's calories

Yes for sure, can you start your own meal prep? at least for majority of meals. @InstallsPipe

 

[InstallsPipe]

Been doing roughly this routine. Been doing 20 minutes of incline treadmill on 3.5 and stair stepper at the end of the workout. Will be doing bike tomorrow.

I think I will be going light tomorrow and redoing my form. I've felt great until today. Something made my back and left inner hip cramp. Got home and my disk has hurt tonight. Feels like I've got a hot knife in it. Ps. I never work out after work, but I had a late start today so I hit it on the way home. Possibly fatigue?

Can anyone recommend a "recovery" peptide? Been in a similar situation with their disk? Stem cells maybe? I refuse to do surgery. Hopefully this all passes tonight and Im ready to roll in the am.

 

[InstallsPipe]

Yes for sure, can you start your own meal prep? at least for majority of meals. @InstallsPipe

Ya i can. I just cooked up a couple pounds of deer meat to make some bowls. I wind up running out of ideas for meals.

 

[LevButlerov]

Ya i can. I just cooked up a couple pounds of deer meat to make some bowls. I wind up running out of ideas for meals.

Lets do it that's perfect, start there. You can do deer and chicken, add a few walnuts to each meal and if you want light brown rice and broccoli . @InstallsPipe

 

[Mobster]

This has been my last few weeks that I've tracked. I think I need to start prepping meals separately from my family.

Yep. Tracking and food prep equals success

 

[stevesmi]

This has been my last few weeks that I've tracked. I think I need to start prepping meals separately from my family.

@InstallsPipe It's good that you're marking this type of information. Keep up the good work. But when it comes to nutrition, it's always more important to see about the specific meals and not the macros.

 

[InstallsPipe]

@InstallsPipe It's good that you're marking this type of information. Keep up the good work. But when it comes to nutrition, it's always more important to see about the specific meals and not the macros.

Oh ok! Ill post those to. I was always told your calories and macros are the most important thing to track. Glad I joined so I can relearn. Save me some heart ache in the future.

 

[stevesmi]

I was always told your calories and macros are the most important thing to track.

sure wasn't by me. macros don't mean a thing to me. notice in my log i never once mention my macros.

 

[ceo]

Oh ok! Ill post those to. I was always told your calories and macros are the most important thing to track. Glad I joined so I can relearn. Save me some heart ache in the future.

bros i agree with steve. it good to list macros but in the end no animal on planet track they macros. @InstallsPipe they eat when they find food and hungry

 

[2Thick]

Been doing roughly this routine. Been doing 20 minutes of incline treadmill on 3.5 and stair stepper at the end of the workout. Will be doing bike tomorrow.

I think I will be going light tomorrow and redoing my form. I've felt great until today. Something made my back and left inner hip cramp. Got home and my disk has hurt tonight. Feels like I've got a hot knife in it. Ps. I never work out after work, but I had a late start today so I hit it on the way home. Possibly fatigue?

Can anyone recommend a "recovery" peptide? Been in a similar situation with their disk? Stem cells maybe? I refuse to do surgery. Hopefully this all passes tonight and Im ready to roll in the am.

recovery peptides are Tb500, bpc and GHK stacked. if you can only afford one i would do tb500. It's not cheap at all but it does help. @InstallsPipe

 

[Ulter]

Been doing roughly this routine. Been doing 20 minutes of incline treadmill on 3.5 and stair stepper at the end of the workout. Will be doing bike tomorrow.

I think I will be going light tomorrow and redoing my form. I've felt great until today. Something made my back and left inner hip cramp. Got home and my disk has hurt tonight. Feels like I've got a hot knife in it. Ps. I never work out after work, but I had a late start today so I hit it on the way home. Possibly fatigue?

Can anyone recommend a "recovery" peptide? Been in a similar situation with their disk? Stem cells maybe? I refuse to do surgery. Hopefully this all passes tonight and Im ready to roll in the am.

@InstallsPipe for discs you need to be stretching them out. have you tried using an inversion table? It will really help stretch things out for you.

 

[ROIDDERS]

Oh ok! Ill post those to. I was always told your calories and macros are the most important thing to track. Glad I joined so I can relearn. Save me some heart ache in the future.

its important to knw what foods you are eating. i mean there are different foods with calories, fats, protein and carbs. i saw you had a deer burger, is that something you get on your own? @InstallsPipe

 

[InstallsPipe]

its important to knw what foods you are eating. i mean there are different foods with calories, fats, protein and carbs. i saw you had a deer burger, is that something you get on your own? @InstallsPipe

That makes sense. Yes it is. I hunt when I can so I have some deer and wild hogs in the freezer.

 

[ROIDDERS]

That makes sense. Yes it is. I hunt when I can so I have some deer and wild hogs in the freezer.

do you clean them yourself ?

 

[InstallsPipe]

sure wasn't by me. macros don't mean a thing to me. notice in my log i never once mention my macros.

Ya i hear you. Im glad im here to learn a new way of doing this. I believe you should listen to everybody, but only take advice from the people who are in the position you want to be in. Ill go through and study you logs a little better.

 

[InstallsPipe]

do you clean them yourself ?

Pigs yes, deer, gut/skin then drop off to be processed.

 

[InstallsPipe]

@InstallsPipe for discs you need to be stretching them out. have you tried using an inversion table? It will really help stretch things out for you.

Thanks for this. I try to stretch everyday. I've noticed the days that are heavy core, it flares up. I haven't tried an inversion table yet. I have been hanging and doing strap work. Ill buy an inversion table this weekend.

 

[InstallsPipe]

recovery peptides are Tb500, bpc and GHK stacked. if you can only afford one i would do tb500. It's not cheap at all but it does help. @InstallsPipe

Sweet thanks man. My cortisone shots were 5k a pop so anything less than that will be a deal.

 

[InstallsPipe]

bros i agree with steve. it good to list macros but in the end no animal on planet track they macros. @InstallsPipe they eat when they find food and hungry

That makes sense. I'll start going more protein heavy. Think I got some bad info from my friends and family. Even in their best shape they dont look good, so that should've been my first clue.

 

[stevesmi]

Ya i hear you. Im glad im here to learn a new way of doing this. I believe you should listen to everybody, but only take advice from the people who are in the position you want to be in. Ill go through and study you logs a little better.

yeah the food companies want you to think that a carb is a carb or a fat is a fat. but simply put if you consume good quality healthy fats vs. bad quality refined fats is the difference between boosting heart health vs. clogging up your arteries.

in the USA we are doing it very wrong which is why heart disease is the #1 killer

 

[Ulter]

Thanks for this. I try to stretch everyday. I've noticed the days that are heavy core, it flares up. I haven't tried an inversion table yet. I have been hanging and doing strap work. Ill buy an inversion table this weekend.

you can buy them for probably $150 on amazon. you don't need to spend any more for an expensive one

 

[InstallsPipe]

Yep. Tracking and food prep equals success

Its helped me realize so far where im absolutely slacking. Some of my meals dont seem that bad until I look back on them the next day.

 

[2Thick]

Sweet thanks man. My cortisone shots were 5k a pop so anything less than that will be a deal.

5K a pop is crazy. you don't have insurance? try doing inpatient vs. outpatient. its usually much cheaper that way but ask or they won't even offer it to you

 

[ceo]

That makes sense. I'll start going more protein heavy. Think I got some bad info from my friends and family. Even in their best shape they dont look good, so that should've been my first clue.

bros haha, you can look at it that way

 

[ROIDDERS]

Pigs yes, deer, gut/skin then drop off to be processed.

what does it cost to process them? and how long do they take?

 

[InstallsPipe]

5K a pop is crazy. you don't have insurance? try doing inpatient vs. outpatient. its usually much cheaper that way but ask or they won't even offer it to you

I do, but what i found out after I bitched, its supposedly harder to bill my insurance than it is united. So instead of telling me that initially, they told me these high costs were going towards my copay so surgery would essentially be "free". Its all jacked up. Long story short, I have since declined surgery and have not gone in for more shots. Hoping to do this on my own if its possible.

 

[InstallsPipe]

what does it cost to process them? and how long do they take?

I think I paid $350 for it to be turned in to burger, steaks, and all that.

 

[InstallsPipe]

Yesterday:
Woke up and hit the gym. Did a pull day. Focused on upper back and shoulders. Did 4 set of curls at the end. 20 minutes of stationary on level 4.

1.5 scoops of itholate
Aminos
Multi

Lunch
½lb of deer ground
Black beans
Corn
½ avocado


Dinner
Mix of steak and chicken fajitas. No sour cream or cheese.
Tbsp home made guac. Just avocado and sugar free salsa
7 air fried chicken wings

Got my psy husk in so I'll be taking that now

 

[LevButlerov]

Yesterday:
Woke up and hit the gym. Did a pull day. Focused on upper back and shoulders. Did 4 set of curls at the end. 20 minutes of stationary on level 4.

1.5 scoops of itholate
Aminos
Multi

Lunch
½lb of deer ground
Black beans
Corn
½ avocado


Dinner
Mix of steak and chicken fajitas. No sour cream or cheese.
Tbsp home made guac. Just avocado and sugar free salsa
7 air fried chicken wings

Got my psy husk in so I'll be taking that now

Good pull session, nice balance of back and shoulder work plus curls for finish. Keep adding 2.5–5 lbs weekly on rows or pulldowns to keep strength trending up.

Diet looks clean, solid protein choices and good fats from avocado. Add your psyllium husk daily with one meal to keep digestion tight and absorption smooth.

 

[ROIDDERS]

I think I paid $350 for it to be turned in to burger, steaks, and all that.

sheesh. that is a lot lol

 

[InstallsPipe]

Today
3 eggs with my left over steak from dinner. Maybe a cup

1.5 hour bike ride with my daughter. Did pull ups at the monkey bars. 3x3.

Dinner
Steak and grilled veggies

 

[InstallsPipe]

sheesh. that is a lot lol

Its worth it. They do a way better job than me haha.

 

[InstallsPipe]

Good pull session, nice balance of back and shoulder work plus curls for finish. Keep adding 2.5–5 lbs weekly on rows or pulldowns to keep strength trending up.

Diet looks clean, solid protein choices and good fats from avocado. Add your psyllium husk daily with one meal to keep digestion tight and absorption smooth.

Ok. I've been trying to add roughly 5lbs each week on pull especially. I kind of hit a wall yesterday. Was sluggish and I was lifting roughly 75% of my normal, across the board.

Ill keep going this route. Is it better to take the husk before a certain meal or does it matter?

 

[2Thick]

I do, but what i found out after I bitched, its supposedly harder to bill my insurance than it is united. So instead of telling me that initially, they told me these high costs were going towards my copay so surgery would essentially be "free". Its all jacked up. Long story short, I have since declined surgery and have not gone in for more shots. Hoping to do this on my own if its possible.

yeah the medical industry and insurance companies are a bunch of snakes. it employs millions of people

 

[LevButlerov]

Ok. I've been trying to add roughly 5lbs each week on pull especially. I kind of hit a wall yesterday. Was sluggish and I was lifting roughly 75% of my normal, across the board.

Ill keep going this route. Is it better to take the husk before a certain meal or does it matter?

keep going add more weight slowly

psyllium husk is best toward end of day to battle hunger. @InstallsPipe

 

[ballin2504]

This has been my last few weeks that I've tracked. I think I need to start prepping meals separately from my family.

@InstallsPipe yes doing a meal prep of your own will be greatly beneficial. It’ll be a night and day difference.

 

[InstallsPipe]

Yesterday
Left over steak and 3 eggs
Lunch
Chipotle bowl- steak, brown rice, corn, grilled veggies, no sour cream, avocado, hot salsa
Drank a psyllium husk, creatine, bcaa
No dinner- husk seemed to keep me satiated for remainder of the day.

Today so far,
Pre-workout 1 scoop

Post work out
1.5 scoops of Raw Itholate. 1 scoop pb2, bcaa, creatine,

Push-
Incline dumbell 4x8 then til failure, chest press 4x10 then til failure, tricep push down in the flat and neutral, pec fly, lateral raise, ended with 3 sets of push ups until failure. Which wasnt very many due to shlouder fatigue.

Lunch- .5 lb deer meat, black beans, corn, salsa.

 

[InstallsPipe]

@InstallsPipe yes doing a meal prep of your own will be greatly beneficial. It’ll be a night and day difference.

Its only been a few days but the old lady has been very accommodating. Seems like she is hopping onboard of the meal train and helping get things prepped while im at work.

 

[InstallsPipe]

yeah the medical industry and insurance companies are a bunch of snakes. it employs millions of people

Keep people sick and hurt. They will always need doctors.

 

[InstallsPipe]

Ill be ordering my test c, reta, and peps today. I feel like I'm tapering off mentally and my sleep has been F'd.

How many mgs/cc should I be ordering?

I saw to run my test @ 500 mg to start and reta @ 1. I just dont know how to translate that to my order.

How are you guys keeping fueled up while on reta? I was reading logs of guys barely getting 1000 cal in a day and having to force themselves to eat when they do. Seen others of guys just kept their mind off food and they just ate slightly less throughout the day. Just keep the protein high and and forget the rest?

 

[InstallsPipe]

I saw to run my test @ 500 mg to start and reta @ 1. I just dont know how to translate that to my order.

Maybe rephrase this better,
Order a 300mg/cc and pin twice a week or order a 100mg and do more cc twice a week?

 

[LevButlerov]

Ill be ordering my test c, reta, and peps today. I feel like I'm tapering off mentally and my sleep has been F'd.

How many mgs/cc should I be ordering?

I saw to run my test @ 500 mg to start and reta @ 1. I just dont know how to translate that to my order.

How are you guys keeping fueled up while on reta? I was reading logs of guys barely getting 1000 cal in a day and having to force themselves to eat when they do. Seen others of guys just kept their mind off food and they just ate slightly less throughout the day. Just keep the protein high and and forget the rest?

Maybe rephrase this better,
Order a 300mg/cc and pin twice a week or order a 100mg and do more cc twice a week?

If you order the test c at 300 mg/ml so pinning twice per week gives you 0.8 ml per shot for around 480–500 mg total. That keeps volume low and injection sites manageable. BUT it has high PIP, I suggest you get 250mgs/ml if you can.

Run retatrutide at 1 mg per week split into 2x 0.5 mg pins for smoother sides. Appetite will drop hard, so set a goal of at least 200 g protein daily and use easy carbs like cream of rice or shakes to meet calories. @InstallsPipe

 

[2Thick]

Keep people sick and hurt. They will always need doctors.

weird thing is dentists seem to be the opposite. they will rip you off when you first go to them but after that its like they get honest and get on you for not brushing and flossing so you don't need expensive procedures.

 

[Tiger Salman Khan]

Yesterday:
Woke up and hit the gym. Did a pull day. Focused on upper back and shoulders. Did 4 set of curls at the end. 20 minutes of stationary on level 4.

1.5 scoops of itholate
Aminos
Multi

Lunch
½lb of deer ground
Black beans
Corn
½ avocado


Dinner
Mix of steak and chicken fajitas. No sour cream or cheese.
Tbsp home made guac. Just avocado and sugar free salsa
7 air fried chicken wings

Got my psy husk in so I'll be taking that now

@InstallsPipe Keep up the good work........

 

[25homes]

This has been my last few weeks that I've tracked. I think I need to start prepping meals separately from my family.

Good update Bru

 

[InstallsPipe]

If you order the test c at 300 mg/ml so pinning twice per week gives you 0.8 ml per shot for around 480–500 mg total. That keeps volume low and injection sites manageable. BUT it has high PIP, I suggest you get 250mgs/ml if you can.

Run retatrutide at 1 mg per week split into 2x 0.5 mg pins for smoother sides. Appetite will drop hard, so set a goal of at least 200 g protein daily and use easy carbs like cream of rice or shakes to meet calories. @InstallsPipe

Do we have a source for supplies? I went through our trusted vendors and I cant find any 3cc, 18ga, or 25g. All out of stock or dont have a spot for them. Pharmacy the best bet?

 

[LevButlerov]

Do we have a source for supplies? I went through our trusted vendors and I cant find any 3cc, 18ga, or 25g. All out of stock or dont have a spot for them. Pharmacy the best bet?

You mean needles and syringes? unfortunately we don't have one. @InstallsPipe but we should find one to join.

 

[InstallsPipe]

You mean needles and syringes? unfortunately we don't have one. @InstallsPipe but we should find one to join.

Ya. I was going to support one of the "locals" if I could. Ill go to a supply store i found online.

 

[LevButlerov]

Ya. I was going to support one of the "locals" if I could. Ill go to a supply store i found online.

If you can sure talk to suppliers as well we have approved for gear they probably know.

 

[InstallsPipe]

This has been my dinner and lunch the last couple days.
Chicken thighs, no sugar salsa, ½ avacado, ½ cup of rice.

Breakfast today was ½ cup whole oats with tbsp pb2, scoop of protein, tbsp of honey.

 

[LevButlerov]

This has been my dinner and lunch the last couple days.
Chicken thighs, no sugar salsa, ½ avacado, ½ cup of rice.

Breakfast today was ½ cup whole oats with tbsp pb2, scoop of protein, tbsp of honey.

Looks good and clean on the dinner, but cut rice to 1/4 cup.
Breakfast, can you replace peanut butter with almond butter? @InstallsPipe

 

[InstallsPipe]

Looks good and clean on the dinner, but cut rice to 1/4 cup.
Breakfast, can you replace peanut butter with almond butter? @InstallsPipe

Ok. Ill cut back the rice.

Ya I can. I was just using the powder peanut butter because it seemed like the healthiest option.

 

[LevButlerov]

Ok. Ill cut back the rice.

Ya I can. I was just using the powder peanut butter because it seemed like the healthiest option.

Almond butter is better.

 

[InstallsPipe]

Almond butter is better.

Sweet. Ill get some of that also then.

 

[LevButlerov]

Sweet. Ill get some of that also then.

update us after

 

[InstallsPipe]

update us after

A few general questions,

Should I be updating my workouts/meals everyday in the log to get a baseline? Or just a couple times a week?

I have my trt& reta coming. Should I be getting any cycle support like n2 or should I wait 6 weeks for my next blood panel? Guessing I'll wait for any E blockers until that panel also? I've spent so much time reading in here, im not sure where to draw the line.

 

[LevButlerov]

A few general questions,

Should I be updating my workouts/meals everyday in the log to get a baseline? Or just a couple times a week?

I have my trt& reta coming. Should I be getting any cycle support like n2 or should I wait 6 weeks for my next blood panel? Guessing I'll wait for any E blockers until that panel also? I've spent so much time reading in here, im not sure where to draw the line.

Update your log ED for the first 2–3 weeks so everyone can see how your training, diet, and recovery line up. Once your baseline is clear, shift to posting 2–3 times per week with highlights, PRs, or any changes.

For cycle support, start using n2guard now ED at least 3 caps/ed. @InstallsPipe