Approved Log Pre-Cycle Journal - Training Diet Lifestyle

Alerius06 · Oct 9, 2025

This log will detail my current cycle and prepping for my second cycle
Current cycle started 01/08/25 and ends 26/09/25
currently on 10mg rad140 and 25mg mk667 daily

I take rad in the morning with:
1200mg NAC
2 multivitamins
4,4g fish oil
3mg boron
100mcg selenium

I take my MK-677 before bed with 2 ZMA pills

PCT
I will be taking 12.5mg Enclomophine for 4 weeks after my rad cycle ends

Current diet/Sleep
3575 cals/262P/422C/84F (50% monosaturated fat)
7-9 hours of sleep daily

Stats and workout
170cm
starting weight 69,5kg, current weight 78kg
Bf unknown maybe 20ish%
Push/pull/legs/push/pull/rest/legs
Starting 13/09/25, I'll do cardio
Monday (LISS) 30mins
Tuesday (Intervals) 20mins
Wednesday (no cardio)
Thursday (tempo)
Friday (LISS)
Saturday (40km bike ride)
Sunday (no cardio)
Been on and off with training for some time last 9 months have been perfect

Second cycle, and the reason for this post
I'm gonna take a break after this cycle until March 2026 to let my body recover. I want to start a second cycle there, and I'm thinking of doing 300mg test E
I was thinking of using the same supplements as I use now, and the same PCT, but also having AI on the side if my estrogen gets out of control
I plan to pin 150mg of Test E on Mondays and Thursdays (total 300mg/week) for 8–10 weeks, followed by a 2-week break before beginning PCT.
I’m looking for feedback on my plan — especially around cycle length, AI usage, and anything I may have overlooked.

Goals
I want to reach 75-80kg lean, like 10-12%bf, and overall get a wider physique

LevButlerov · Oct 9, 2025

Alerius06 said:
This log will detail my current cycle and prepping for my second cycle
Current cycle started 01/08/25 and ends 26/09/25
currently on 10mg rad140 and 25mg mk667 daily

I take rad in the morning with:
1200mg NAC
2 multivitamins
4,4g fish oil
3mg boron
100mcg selenium

I take my MK-677 before bed with 2 ZMA pills

PCT
I will be taking 12.5mg Enclomophine for 4 weeks after my rad cycle ends

Current diet/Sleep
3575 cals/262P/422C/84F (50% monosaturated fat)
7-9 hours of sleep daily

Stats and workout
170cm
starting weight 69,5kg, current weight 78kg
Bf unknown maybe 20ish%
Push/pull/legs/push/pull/rest/legs
Starting 13/09/25, I'll do cardio
Monday (LISS) 30mins
Tuesday (Intervals) 20mins
Wednesday (no cardio)
Thursday (tempo)
Friday (LISS)
Saturday (40km bike ride)
Sunday (no cardio)
Been on and off with training for some time last 9 months have been perfect

Second cycle, and the reason for this post
I'm gonna take a break after this cycle until March 2026 to let my body recover. I want to start a second cycle there, and I'm thinking of doing 300mg test E
I was thinking of using the same supplements as I use now, and the same PCT, but also having AI on the side if my estrogen gets out of control
I plan to pin 150mg of Test E on Mondays and Thursdays (total 300mg/week) for 8–10 weeks, followed by a 2-week break before beginning PCT.
I’m looking for feedback on my plan — especially around cycle length, AI usage, and anything I may have overlooked.

Goals
I want to reach 75-80kg lean, like 10-12%bf, and overall get a wider physique

welcome fully to the EVO family @Alerius06

happy you shared.
Your outline looks fine and the 2nd cycle plan is reasonable for where you’re at, but without pictures it’s hard to judge conditioning or readiness. The numbers and routine give some context, yet photos show how much muscle you’re really holding at that body fat before starting test.

Post body pics front, with your face blurred and consistent lighting. It’ll make it easier to give accurate advice on timing, cycle length, and more without just guessing.

Alerius06 · Oct 10, 2025

LevButlerov said:
welcome fully to the EVO family @Alerius06 happy you shared.
Your outline looks fine and the 2nd cycle plan is reasonable for where you’re at, but without pictures it’s hard to judge conditioning or readiness. The numbers and routine give some context, yet photos show how much muscle you’re really holding at that body fat before starting test.

Post body pics front, with your face blurred and consistent lighting. It’ll make it easier to give accurate advice on timing, cycle length, and more without just guessing.

does it need to be flexed or relaxed

Alerius06 · Oct 10, 2025

LevButlerov said:
welcome fully to the EVO family @Alerius06 happy you shared.
Your outline looks fine and the 2nd cycle plan is reasonable for where you’re at, but without pictures it’s hard to judge conditioning or readiness. The numbers and routine give some context, yet photos show how much muscle you’re really holding at that body fat before starting test.

Post body pics front, with your face blurred and consistent lighting. It’ll make it easier to give accurate advice on timing, cycle length, and more without just guessing.

First 3 are relaxed and the next 4 are flexing all 7 at home in mediocre lighting also added 3 more from the gym hope this is enough

s.gentz · Oct 10, 2025

Alerius06 said:
Second cycle, and the reason for this post
I'm gonna take a break after this cycle until March 2026 to let my body recover. I want to start a second cycle there, and I'm thinking of doing 300mg test E
I was thinking of using the same supplements as I use now, and the same PCT, but also having AI on the side if my estrogen gets out of control
I plan to pin 150mg of Test E on Mondays and Thursdays (total 300mg/week) for 8–10 weeks, followed by a 2-week break before beginning PCT.
I’m looking for feedback on my plan — especially around cycle length, AI usage, and anything I may have overlooked.

@Alerius06
Welcome to EVO! Looks like fist cycle of SARMS is a success.
Your second cycle layout looks good. I would go 12 weeks.
Def keep an AI on hand. 300mg/wk is right on the edge of needing an AI for most.
You will need a better PCT then the one you list. Check out this article
https://www.evolutionary.org/the-perfect-post-cycle-therapy-pct/
At bare minimum your layout would be this but perfect PCT covers more bases.
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10

You've got the start of a great base. Let's use this time to get food and training locked in via your log so when you do the test cycle you will get the most out of it.
Check out my logs in my signature. Your welcome to use them as a template for your logging.

LevButlerov · Oct 10, 2025

Alerius06 said:
This log will detail my current cycle and prepping for my second cycle
Current cycle started 01/08/25 and ends 26/09/25
currently on 10mg rad140 and 25mg mk667 daily

I take rad in the morning with:
1200mg NAC
2 multivitamins
4,4g fish oil
3mg boron
100mcg selenium

I take my MK-677 before bed with 2 ZMA pills

PCT
I will be taking 12.5mg Enclomophine for 4 weeks after my rad cycle ends

Current diet/Sleep
3575 cals/262P/422C/84F (50% monosaturated fat)
7-9 hours of sleep daily

Stats and workout
170cm
starting weight 69,5kg, current weight 78kg
Bf unknown maybe 20ish%
Push/pull/legs/push/pull/rest/legs
Starting 13/09/25, I'll do cardio
Monday (LISS) 30mins
Tuesday (Intervals) 20mins
Wednesday (no cardio)
Thursday (tempo)
Friday (LISS)
Saturday (40km bike ride)
Sunday (no cardio)
Been on and off with training for some time last 9 months have been perfect

Second cycle, and the reason for this post
I'm gonna take a break after this cycle until March 2026 to let my body recover. I want to start a second cycle there, and I'm thinking of doing 300mg test E
I was thinking of using the same supplements as I use now, and the same PCT, but also having AI on the side if my estrogen gets out of control
I plan to pin 150mg of Test E on Mondays and Thursdays (total 300mg/week) for 8–10 weeks, followed by a 2-week break before beginning PCT.
I’m looking for feedback on my plan — especially around cycle length, AI usage, and anything I may have overlooked.

Goals
I want to reach 75-80kg lean, like 10-12%bf, and overall get a wider physique

Alerius06 said:
First 3 are relaxed and the next 4 are flexing all 7 at home in mediocre lighting also added 3 more from the gym hope this is enough

LevButlerov said:
welcome fully to the EVO family @Alerius06 happy you shared.
Your outline looks fine and the 2nd cycle plan is reasonable for where you’re at, but without pictures it’s hard to judge conditioning or readiness. The numbers and routine give some context, yet photos show how much muscle you’re really holding at that body fat before starting test.

Post body pics front, with your face blurred and consistent lighting. It’ll make it easier to give accurate advice on timing, cycle length, and more without just guessing.

You look good in the pictures, strong and nice base

@Alerius06
To get a clear picture and make the right adjustments I’d like you to start logging both your diet and training every day for at least 2 weeks. Include your meals, macros, weights, sets, and reps so we can track progress and spot patterns that need work. Can you do that?

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

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

Alerius06 · Oct 10, 2025

LevButlerov said:
You look good in the pictures, strong and nice base @Alerius06
To get a clear picture and make the right adjustments I’d like you to start logging both your diet and training every day for at least 2 weeks. Include your meals, macros, weights, sets, and reps so we can track progress and spot patterns that need work. Can you do that?

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

Hey Lev, thanks for the reply!

I currently only take the supplements I listed in my log. Do you think I should start taking any of the digestive ones you mentioned (like probiotics, psyllium husk, etc.)? Or am I good with what I’m using?

For diet, I follow the same meal plan every day and have been doing that for months. Would it be okay if I just post it once, since it doesn’t change?

Also, for the training log would a screenshot from my workout tracking app be fine? Or should I write out all the exercises, sets, and reps manually?

And just to make sure should I reply to my original log when posting updates, or make a new thread for everything?

Thanks again!

Alerius06 · Oct 10, 2025

s.gentz said:
@Alerius06
Welcome to EVO! Looks like fist cycle of SARMS is a success.
Your second cycle layout looks good. I would go 12 weeks.
Def keep an AI on hand. 300mg/wk is right on the edge of needing an AI for most.
You will need a better PCT then the one you list. Check out this article
https://www.evolutionary.org/the-perfect-post-cycle-therapy-pct/
At bare minimum your layout would be this but perfect PCT covers more bases.
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10

You've got the start of a great base. Let's use this time to get food and training locked in via your log so when you do the test cycle you will get the most out of it.
Check out my logs in my signature. Your welcome to use them as a template for your logging.

Thank you for the advice ille keep that in mind I’ll check out your logs and I’ll do mine when I come home from visiting my grandma

LevButlerov · Oct 10, 2025

Alerius06 said:
Hey Lev, thanks for the reply!

I currently only take the supplements I listed in my log. Do you think I should start taking any of the digestive ones you mentioned (like probiotics, psyllium husk, etc.)? Or am I good with what I’m using?

For diet, I follow the same meal plan every day and have been doing that for months. Would it be okay if I just post it once, since it doesn’t change?

Also, for the training log would a screenshot from my workout tracking app be fine? Or should I write out all the exercises, sets, and reps manually?

And just to make sure should I reply to my original log when posting updates, or make a new thread for everything?

Thanks again!

You’re good for now with what you’re using, add probiotics and psyllium husk daily, with digestive enzymes, you'll see a huge difference in long term digestion. @Alerius06

Post your diet once since it’s consistent and screenshots from your app are fine for training logs. If you say it doesn't change, just post the screens day in and out, let's see a week in your situation.

stevesmi · Oct 10, 2025

Alerius06 said:
This log will detail my current cycle and prepping for my second cycle
Current cycle started 01/08/25 and ends 26/09/25
currently on 10mg rad140 and 25mg mk667 daily

I take rad in the morning with:
1200mg NAC
2 multivitamins
4,4g fish oil
3mg boron
100mcg selenium

I take my MK-677 before bed with 2 ZMA pills

PCT
I will be taking 12.5mg Enclomophine for 4 weeks after my rad cycle ends

Current diet/Sleep
3575 cals/262P/422C/84F (50% monosaturated fat)
7-9 hours of sleep daily

Stats and workout
170cm
starting weight 69,5kg, current weight 78kg
Bf unknown maybe 20ish%
Push/pull/legs/push/pull/rest/legs
Starting 13/09/25, I'll do cardio
Monday (LISS) 30mins
Tuesday (Intervals) 20mins
Wednesday (no cardio)
Thursday (tempo)
Friday (LISS)
Saturday (40km bike ride)
Sunday (no cardio)
Been on and off with training for some time last 9 months have been perfect

Second cycle, and the reason for this post
I'm gonna take a break after this cycle until March 2026 to let my body recover. I want to start a second cycle there, and I'm thinking of doing 300mg test E
I was thinking of using the same supplements as I use now, and the same PCT, but also having AI on the side if my estrogen gets out of control
I plan to pin 150mg of Test E on Mondays and Thursdays (total 300mg/week) for 8–10 weeks, followed by a 2-week break before beginning PCT.
I’m looking for feedback on my plan — especially around cycle length, AI usage, and anything I may have overlooked.

Goals
I want to reach 75-80kg lean, like 10-12%bf, and overall get a wider physique

@Alerius06 the stats are ideal. i like how you are starting out lean and ready for growth and size. you've got plenty of room to improve from here and you will.

RoySimpson · Oct 10, 2025

Alerius06 said:
This log will detail my current cycle and prepping for my second cycle
Current cycle started 01/08/25 and ends 26/09/25
currently on 10mg rad140 and 25mg mk667 daily

I take rad in the morning with:
1200mg NAC
2 multivitamins
4,4g fish oil
3mg boron
100mcg selenium

I take my MK-677 before bed with 2 ZMA pills

PCT
I will be taking 12.5mg Enclomophine for 4 weeks after my rad cycle ends

Current diet/Sleep
3575 cals/262P/422C/84F (50% monosaturated fat)
7-9 hours of sleep daily

Stats and workout
170cm
starting weight 69,5kg, current weight 78kg
Bf unknown maybe 20ish%
Push/pull/legs/push/pull/rest/legs
Starting 13/09/25, I'll do cardio
Monday (LISS) 30mins
Tuesday (Intervals) 20mins
Wednesday (no cardio)
Thursday (tempo)
Friday (LISS)
Saturday (40km bike ride)
Sunday (no cardio)
Been on and off with training for some time last 9 months have been perfect

Second cycle, and the reason for this post
I'm gonna take a break after this cycle until March 2026 to let my body recover. I want to start a second cycle there, and I'm thinking of doing 300mg test E
I was thinking of using the same supplements as I use now, and the same PCT, but also having AI on the side if my estrogen gets out of control
I plan to pin 150mg of Test E on Mondays and Thursdays (total 300mg/week) for 8–10 weeks, followed by a 2-week break before beginning PCT.
I’m looking for feedback on my plan — especially around cycle length, AI usage, and anything I may have overlooked.

Goals
I want to reach 75-80kg lean, like 10-12%bf, and overall get a wider physique

@Alerius06 welcome to the forums bro! Keep the log coming!

Ulter · Oct 10, 2025

Alerius06 said:
Thank you for the advice ille keep that in mind I’ll check out your logs and I’ll do mine when I come home from visiting my grandma

Yeah. A lot of us on here have logs. I do as well. You can link it over in my signature. It's on a different forum. or you can click here> https://anabolex.com/community/thre...lan-masteron-bpc157-tb500-hgh-cyle-log.15376/ @Alerius06

Mobster · Oct 11, 2025

Explain prepping for a cycle. I think I know what you mean but to be clear.

2Thick · Oct 11, 2025

Alerius06 said:
This log will detail my current cycle and prepping for my second cycle
Current cycle started 01/08/25 and ends 26/09/25
currently on 10mg rad140 and 25mg mk667 daily

I take rad in the morning with:
1200mg NAC
2 multivitamins
4,4g fish oil
3mg boron
100mcg selenium

I take my MK-677 before bed with 2 ZMA pills

PCT
I will be taking 12.5mg Enclomophine for 4 weeks after my rad cycle ends

Current diet/Sleep
3575 cals/262P/422C/84F (50% monosaturated fat)
7-9 hours of sleep daily

Stats and workout
170cm
starting weight 69,5kg, current weight 78kg
Bf unknown maybe 20ish%
Push/pull/legs/push/pull/rest/legs
Starting 13/09/25, I'll do cardio
Monday (LISS) 30mins
Tuesday (Intervals) 20mins
Wednesday (no cardio)
Thursday (tempo)
Friday (LISS)
Saturday (40km bike ride)
Sunday (no cardio)
Been on and off with training for some time last 9 months have been perfect

Second cycle, and the reason for this post
I'm gonna take a break after this cycle until March 2026 to let my body recover. I want to start a second cycle there, and I'm thinking of doing 300mg test E
I was thinking of using the same supplements as I use now, and the same PCT, but also having AI on the side if my estrogen gets out of control
I plan to pin 150mg of Test E on Mondays and Thursdays (total 300mg/week) for 8–10 weeks, followed by a 2-week break before beginning PCT.
I’m looking for feedback on my plan — especially around cycle length, AI usage, and anything I may have overlooked.

Goals
I want to reach 75-80kg lean, like 10-12%bf, and overall get a wider physique

getting 7-9 hours of sleep is the best thing ever. that will help you recover @Alerius06 i think your goals are sub 80kg lean is very doable. lets do this !

Alerius06 · Oct 11, 2025

Mobster said:
Explain prepping for a cycle. I think I know what you mean but to be clear.

Getting my diet locked in and learning how to properly cycle testosterone. I want to minimize side effects, understand support compounds, and structure the cycle for maximum growth while staying safe. Open to advice from experienced guys who have done this smart.

ceo · Oct 11, 2025

Alerius06 said:
Getting my diet locked in and learning how to properly cycle testosterone. I want to minimize side effects, understand support compounds, and structure the cycle for maximum growth while staying safe. Open to advice from experienced guys who have done this smart.

@Alerius06 bros this is the way the pros think. diet locked in check. and minimize sides important too. people don't realize that

Alerius06 · Oct 11, 2025

ceo said:
@Alerius06 bros this is the way the pros think. diet locked in check. and minimize sides important too. people don't realize

Yes I’m very serious about this. If I’m going to put my health at risk, I should at least get the maximum out of it. I don’t want to just blast and “see what happens” that would be pointless. If I do this, I’m doing it smart

ceo · Oct 11, 2025

Alerius06 said:
Yes I’m very serious about this. If I’m going to put my health at risk, I should at least get the maximum out of it. I don’t want to just blast and “see what happens” that would be pointless. If I do this, I’m doing it smart

bros yeah problem is a lot of dudes burn out

Alerius06 · Oct 11, 2025

ceo said:
bros yeah problem is a lot of dudes burn out

Yeah I feel that I definitely overdid it during my first cut. But now I’m nearly done with my first cycle, feeling good, and still going strong. Just trying to stay dialed in and finish it right.

Allupfromhere · Oct 11, 2025

Welcome brother smart game play from the start is the way, take your cycle length to 12 weeks. At 8 weeks you will just cut yourself short of good gains to be made.

ceo · Oct 11, 2025

Alerius06 said:
Yeah I feel that I definitely overdid it during my first cut. But now I’m nearly done with my first cycle, feeling good, and still going strong. Just trying to stay dialed in and finish it right.

bros hell yeah you on right track

Alerius06 · Oct 11, 2025

Allupfromhere said:
Welcome brother smart game play from the start is the way, take your cycle length to 12 weeks. At 8 weeks you will just cut yourself short of good gains to be made.

Thanks I’ll keep it in mind I’ll write I down on my next log update

ROIDDERS · Oct 11, 2025

Alerius06 said:
Thanks I’ll keep it in mind I’ll write I down on my next log update

you can structure your log how you want. always good to check out the other logs to get some ideas and help out as well @Alerius06 welcome to EVO logging family

Alerius06 · Oct 11, 2025

s.gentz said:
@Alerius06
Welcome to EVO! Looks like fist cycle of SARMS is a success.
Your second cycle layout looks good. I would go 12 weeks.
Def keep an AI on hand. 300mg/wk is right on the edge of needing an AI for most.
You will need a better PCT then the one you list. Check out this article
https://www.evolutionary.org/the-perfect-post-cycle-therapy-pct/
At bare minimum your layout would be this but perfect PCT covers more bases.
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10

You've got the start of a great base. Let's use this time to get food and training locked in via your log so when you do the test cycle you will get the most out of it.
Check out my logs in my signature. Your welcome to use them as a template for your logging.

Also I wanna ask what kind of ai should I have on stand by and how much

s.gentz · Oct 11, 2025

Alerius06 said:
Also I wanna ask what kind of ai should I have on stand by and how much

I would go with aromasin in this situation.
12.5mg 2x per week to start.

Alerius06 · Oct 11, 2025

s.gentz said:
I would go with aromasin in this situation.
12.5mg 2x per week to start.

Shouldn’t I only take it if needed also wbu blood test I thought about 2 weeks before cycle halfway through the cycle end of the cycle and 4 weeks after the cycle

s.gentz · Oct 11, 2025

Alerius06 said:
Shouldn’t I only take it if needed also wbu blood test I thought about 2 weeks before cycle halfway through the cycle end of the cycle and 4 weeks after the cycle

Ideally yes but you don’t have experience your son would take low dose from the start and see where you are when you get bloods.
If you don’t take it from the start and estrogen gets out of control your gonna need arimidex to bring it down.

Alerius06 · Oct 11, 2025

s.gentz said:
Ideally yes but you don’t have experience your son would take low dose from the start and see where you are when you get bloods.
If you don’t take it from the start and estrogen gets out of control your gonna need arimidex to bring it down.

Hey I don’t have access to Aromasin but I do have access to Adex is that fine?
Also, how many blood tests do I need during cycle?
The blood work I found tests for:

Hemoglobin B
ALAT
Creatinine (P)
Urea (Karbamid)
Albumin
Sodium (Natrium P)
Potassium (Kalium P)
Thyroxine (T4)
Triiodothyronine (T3)
LDL cholesterol
HDL cholesterol
Triglycerides
Testosterone
Estrogen
Somatropin
Androgen group
SHBG
APTT (Coagulation factor)
Does this cover everything?

s.gentz · Oct 11, 2025

Alerius06 said:
Hey I don’t have access to Aromasin but I do have access to Adex is that fine?
Also, how many blood tests do I need during cycle?
The blood work I found tests for:

Hemoglobin B
ALAT
Creatinine (P)
Urea (Karbamid)
Albumin
Sodium (Natrium P)
Potassium (Kalium P)
Thyroxine (T4)
Triiodothyronine (T3)
LDL cholesterol
HDL cholesterol
Triglycerides
Testosterone
Estrogen
Somatropin
Androgen group
SHBG
APTT (Coagulation factor)
Does this cover everything?

You can use adex but only .5mg/wk to start.
Bloods panel looks good.

LevButlerov · Oct 11, 2025

Alerius06 said:
Hey I don’t have access to Aromasin but I do have access to Adex is that fine?
Also, how many blood tests do I need during cycle?
The blood work I found tests for:

Hemoglobin B
ALAT
Creatinine (P)
Urea (Karbamid)
Albumin
Sodium (Natrium P)
Potassium (Kalium P)
Thyroxine (T4)
Triiodothyronine (T3)
LDL cholesterol
HDL cholesterol
Triglycerides
Testosterone
Estrogen
Somatropin
Androgen group
SHBG
APTT (Coagulation factor)
Does this cover everything?

Start there and we can see how you're doing, add e2 test hormones.

Alerius06 · Oct 12, 2025

LevButlerov said:
Start there and we can see how you're doing, add e2 test hormones.

Alright thanks I’ll start my log when I get home from visiting my family on Wednesday I also found a coach to help me through my cycle

LevButlerov · Oct 12, 2025

Alerius06 said:
Alright thanks I’ll start my log when I get home from visiting my family on Wednesday I also found a coach to help me through my cycle

Waiting on it

Alerius06 · Oct 16, 2025

Alerius06 said:
This log will detail my current cycle and prepping for my second cycle
Current cycle started 01/08/25 and ends 26/09/25
currently on 10mg rad140 and 25mg mk667 daily

I take rad in the morning with:
1200mg NAC
2 multivitamins
4,4g fish oil
3mg boron
100mcg selenium

I take my MK-677 before bed with 2 ZMA pills

PCT
I will be taking 12.5mg Enclomophine for 4 weeks after my rad cycle ends

Current diet/Sleep
3575 cals/262P/422C/84F (50% monosaturated fat)
7-9 hours of sleep daily

Stats and workout
170cm
starting weight 69,5kg, current weight 78kg
Bf unknown maybe 20ish%
Push/pull/legs/push/pull/rest/legs
Starting 13/09/25, I'll do cardio
Monday (LISS) 30mins
Tuesday (Intervals) 20mins
Wednesday (no cardio)
Thursday (tempo)
Friday (LISS)
Saturday (40km bike ride)
Sunday (no cardio)
Been on and off with training for some time last 9 months have been perfect

Second cycle, and the reason for this post
I'm gonna take a break after this cycle until March 2026 to let my body recover. I want to start a second cycle there, and I'm thinking of doing 300mg test E
I was thinking of using the same supplements as I use now, and the same PCT, but also having AI on the side if my estrogen gets out of control
I plan to pin 150mg of Test E on Mondays and Thursdays (total 300mg/week) for 8–10 weeks, followed by a 2-week break before beginning PCT.
I’m looking for feedback on my plan — especially around cycle length, AI usage, and anything I may have overlooked.

Goals
I want to reach 75-80kg lean, like 10-12%bf, and overall get a wider physique

Log day-1 (16/10/25)

Hey everyone, this is my first day logging, so it's probably gonna go bad, but I'm gonna try my best
Also, I talked with some friends and concluded that I will buy a coach starting next month and try to lock everything in for 6 months, and after that, decide if I wanna cycle test.
We also chose to do a 250mg test E instead of 300mg, and the cycle is gonna be 12-16 weeks, followed by a 2-week break and 5 weeks PCT
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10
That's all for today, hope this is fine
Morning fasted weight 77.8kg

Workout - Pull day
Rest time is 2 minutes unless specified, and lasts 2 sets are failure

BW Pull-ups
12/11/9 reps

Seated Cable Row Neutral grip
66kg 12/11/9 reps

Diverging Seated Rows Wide Grip
52kg 12 reps
66kg 9/8 reps

Rear Delt Reverse Fly Single Arm
39kg 15 reps
45kg 12/10 reps

DB Hammer Curls
18kg 11/9 reps
Rest time is 3 mins

Preacher Curls Machine
47.2kg 10/10 reps
Rest time is 3 mins, and the last set was a drop set

Cardio

30 mins Liss 120-140bpm incline walk

Food

On Cardio days, I add extra food

Monday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Tuesday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Wednesday	0cal
Thursday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Friday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Saturday	980cal P30 C151 F28 (Meal 3&4)	100g Oats	40g Peanut butter	100g rice
Sunday	0cal

Total with the extra added for cardio

Tottal Kcal	Tottal Protein	Tottal Carbs	Tottal Fats
3865 kcal	273g	464g	92g

LevButlerov · Oct 16, 2025

Alerius06 said:
Log day-1 (16/10/25)

Hey everyone, this is my first day logging, so it's probably gonna go bad, but I'm gonna try my best
Also, I talked with some friends and concluded that I will buy a coach starting next month and try to lock everything in for 6 months, and after that, decide if I wanna cycle test.
We also chose to do a 250mg test E instead of 300mg, and the cycle is gonna be 12-16 weeks, followed by a 2-week break and 5 weeks PCT
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10
That's all for today, hope this is fine
Morning fasted weight 77.8kg

Workout - Pull day
Rest time is 2 minutes unless specified, and lasts 2 sets are failure

BW Pull-ups
12/11/9 reps

Seated Cable Row Neutral grip
66kg 12/11/9 reps

Diverging Seated Rows Wide Grip
52kg 12 reps
66kg 9/8 reps

Rear Delt Reverse Fly Single Arm
39kg 15 reps
45kg 12/10 reps

DB Hammer Curls
18kg 11/9 reps
Rest time is 3 mins

Preacher Curls Machine
47.2kg 10/10 reps
Rest time is 3 mins, and the last set was a drop set

Cardio

30 mins Liss 120-140bpm incline walk

Food
View attachment 130477
On Cardio days, I add extra food

Monday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Tuesday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Wednesday 0cal
Thursday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Friday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Saturday 980cal P30 C151 F28
(Meal 3&4) 100g Oats 40g Peanut butter 100g rice
Sunday 0cal

Total with the extra added for cardio

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3865 kcal 273g 464g 92g

Good start to the 1st day of the log

lets get this momentum going, and bump protein to 300

@Alerius06

Alerius06 said:
We also chose to do a 250mg test E instead of 300mg, and the cycle is gonna be 12-16 weeks, followed by a 2-week break and 5 weeks PCT
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10
That's all for today, hope this is fine

PCT should be 6 weeks and add hcgenerate or a fadogia based test booster imo and drop clomid to 25 base dose not 50.
Cycle should be 300mgs of test with 100mgs eq imo

Mobster · Oct 17, 2025

Off to the races!

stevesmi · Oct 17, 2025

Alerius06 said:
Log day-1 (16/10/25)

Hey everyone, this is my first day logging, so it's probably gonna go bad, but I'm gonna try my best
Also, I talked with some friends and concluded that I will buy a coach starting next month and try to lock everything in for 6 months, and after that, decide if I wanna cycle test.
We also chose to do a 250mg test E instead of 300mg, and the cycle is gonna be 12-16 weeks, followed by a 2-week break and 5 weeks PCT
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10
That's all for today, hope this is fine
Morning fasted weight 77.8kg

Workout - Pull day
Rest time is 2 minutes unless specified, and lasts 2 sets are failure

BW Pull-ups
12/11/9 reps

Seated Cable Row Neutral grip
66kg 12/11/9 reps

Diverging Seated Rows Wide Grip
52kg 12 reps
66kg 9/8 reps

Rear Delt Reverse Fly Single Arm
39kg 15 reps
45kg 12/10 reps

DB Hammer Curls
18kg 11/9 reps
Rest time is 3 mins

Preacher Curls Machine
47.2kg 10/10 reps
Rest time is 3 mins, and the last set was a drop set

Cardio

30 mins Liss 120-140bpm incline walk

Food
View attachment 130477
On Cardio days, I add extra food

Monday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Tuesday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Wednesday 0cal
Thursday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Friday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Saturday 980cal P30 C151 F28
(Meal 3&4) 100g Oats 40g Peanut butter 100g rice
Sunday 0cal

Total with the extra added for cardio

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3865 kcal 273g 464g 92g

@Alerius06 very nice on the cardio and the training. i like the layout on the food structure. keeping things organized

ceo · Oct 17, 2025

Alerius06 said:
Log day-1 (16/10/25)

Hey everyone, this is my first day logging, so it's probably gonna go bad, but I'm gonna try my best
Also, I talked with some friends and concluded that I will buy a coach starting next month and try to lock everything in for 6 months, and after that, decide if I wanna cycle test.
We also chose to do a 250mg test E instead of 300mg, and the cycle is gonna be 12-16 weeks, followed by a 2-week break and 5 weeks PCT
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10
That's all for today, hope this is fine
Morning fasted weight 77.8kg

Workout - Pull day
Rest time is 2 minutes unless specified, and lasts 2 sets are failure

BW Pull-ups
12/11/9 reps

Seated Cable Row Neutral grip
66kg 12/11/9 reps

Diverging Seated Rows Wide Grip
52kg 12 reps
66kg 9/8 reps

Rear Delt Reverse Fly Single Arm
39kg 15 reps
45kg 12/10 reps

DB Hammer Curls
18kg 11/9 reps
Rest time is 3 mins

Preacher Curls Machine
47.2kg 10/10 reps
Rest time is 3 mins, and the last set was a drop set

Cardio

30 mins Liss 120-140bpm incline walk

Food
View attachment 130477
On Cardio days, I add extra food

Monday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Tuesday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Wednesday 0cal
Thursday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Friday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Saturday 980cal P30 C151 F28
(Meal 3&4) 100g Oats 40g Peanut butter 100g rice
Sunday 0cal

Total with the extra added for cardio

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3865 kcal 273g 464g 92g

Bros. There's no such thing as a bad day logging. The point is you putting in the time. You do your Log your way. There's never a wrong way to do it. @Alerius06

Ulter · Oct 17, 2025

Alerius06 said:
Log day-1 (16/10/25)

Hey everyone, this is my first day logging, so it's probably gonna go bad, but I'm gonna try my best
Also, I talked with some friends and concluded that I will buy a coach starting next month and try to lock everything in for 6 months, and after that, decide if I wanna cycle test.
We also chose to do a 250mg test E instead of 300mg, and the cycle is gonna be 12-16 weeks, followed by a 2-week break and 5 weeks PCT
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10
That's all for today, hope this is fine
Morning fasted weight 77.8kg

Workout - Pull day
Rest time is 2 minutes unless specified, and lasts 2 sets are failure

BW Pull-ups
12/11/9 reps

Seated Cable Row Neutral grip
66kg 12/11/9 reps

Diverging Seated Rows Wide Grip
52kg 12 reps
66kg 9/8 reps

Rear Delt Reverse Fly Single Arm
39kg 15 reps
45kg 12/10 reps

DB Hammer Curls
18kg 11/9 reps
Rest time is 3 mins

Preacher Curls Machine
47.2kg 10/10 reps
Rest time is 3 mins, and the last set was a drop set

Cardio

30 mins Liss 120-140bpm incline walk

Food
View attachment 130477
On Cardio days, I add extra food

Monday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Tuesday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Wednesday 0cal
Thursday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Friday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Saturday 980cal P30 C151 F28
(Meal 3&4) 100g Oats 40g Peanut butter 100g rice
Sunday 0cal

Total with the extra added for cardio

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3865 kcal 273g 464g 92g

i would swap out peanut butter. usually its a really bad product. i would use raw almond butter instead @Alerius06

ROIDDERS · Oct 17, 2025

Alerius06 said:
Log day-1 (16/10/25)

Hey everyone, this is my first day logging, so it's probably gonna go bad, but I'm gonna try my best
Also, I talked with some friends and concluded that I will buy a coach starting next month and try to lock everything in for 6 months, and after that, decide if I wanna cycle test.
We also chose to do a 250mg test E instead of 300mg, and the cycle is gonna be 12-16 weeks, followed by a 2-week break and 5 weeks PCT
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10
That's all for today, hope this is fine
Morning fasted weight 77.8kg

Workout - Pull day
Rest time is 2 minutes unless specified, and lasts 2 sets are failure

BW Pull-ups
12/11/9 reps

Seated Cable Row Neutral grip
66kg 12/11/9 reps

Diverging Seated Rows Wide Grip
52kg 12 reps
66kg 9/8 reps

Rear Delt Reverse Fly Single Arm
39kg 15 reps
45kg 12/10 reps

DB Hammer Curls
18kg 11/9 reps
Rest time is 3 mins

Preacher Curls Machine
47.2kg 10/10 reps
Rest time is 3 mins, and the last set was a drop set

Cardio

30 mins Liss 120-140bpm incline walk

Food
View attachment 130477
On Cardio days, I add extra food

Monday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Tuesday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Wednesday 0cal
Thursday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Friday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Saturday 980cal P30 C151 F28
(Meal 3&4) 100g Oats 40g Peanut butter 100g rice
Sunday 0cal

Total with the extra added for cardio

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3865 kcal 273g 464g 92g

@Acerico34 That's a good job on the calories and the protein. Not bad at all. I like that you got 460 carbs.

2Thick · Oct 17, 2025

Alerius06 said:
Log day-1 (16/10/25)

Hey everyone, this is my first day logging, so it's probably gonna go bad, but I'm gonna try my best
Also, I talked with some friends and concluded that I will buy a coach starting next month and try to lock everything in for 6 months, and after that, decide if I wanna cycle test.
We also chose to do a 250mg test E instead of 300mg, and the cycle is gonna be 12-16 weeks, followed by a 2-week break and 5 weeks PCT
Clomid - 50/50/25/25/12.5
Nolvadex - 40/20/20/20/10
That's all for today, hope this is fine
Morning fasted weight 77.8kg

Workout - Pull day
Rest time is 2 minutes unless specified, and lasts 2 sets are failure

BW Pull-ups
12/11/9 reps

Seated Cable Row Neutral grip
66kg 12/11/9 reps

Diverging Seated Rows Wide Grip
52kg 12 reps
66kg 9/8 reps

Rear Delt Reverse Fly Single Arm
39kg 15 reps
45kg 12/10 reps

DB Hammer Curls
18kg 11/9 reps
Rest time is 3 mins

Preacher Curls Machine
47.2kg 10/10 reps
Rest time is 3 mins, and the last set was a drop set

Cardio

30 mins Liss 120-140bpm incline walk

Food
View attachment 130477
On Cardio days, I add extra food

Monday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Tuesday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Wednesday 0cal
Thursday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Friday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Saturday 980cal P30 C151 F28
(Meal 3&4) 100g Oats 40g Peanut butter 100g rice
Sunday 0cal

Total with the extra added for cardio

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3865 kcal 273g 464g 92g

I think it's way too much peanut butter. I would swap that out for sure. Peanut butter definitely has some negative health issues with it. @Alerius06

Alerius06 · Oct 19, 2025

Log day-2 (17/10/25)

Note wasn't feeling that good today
Morning fasted weight 78.5kg

Workout - Push Day
Rest time is 2 minutes unless specified, and lasts 2 sets are failure

Flat Bench Press
75kg 10/8 Rep
70kg 8 Reps

Incline Smith Bench Press
51.3kg 13 Reps
56.3 kg 9/9 Reps

Pec deck
79kg 10/10/9 Reps

Shoulder press
40Kg 12 Reps
50kg 7 reps
30kg 11 reps
went too high in weight, ruined the third set

Lateral Cable Raises
4.5kg 15/13kg Reps
2.3 16 Reps

Triceps Pushdown
33.8kg 10/8 Reps
29.3kg 11 Reps

Triceps Overhead Extensions

29.3kg 10/7 Reps

Cardio

20 mins tempo 140-150 bpm incline walk

Food

On Cardio days, I add extra food

Monday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Tuesday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Wednesday	0cal
Thursday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Friday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Saturday	980cal P30 C151 F28 (Meal 3&4)	100g Oats	40g Peanut butter	100g rice
Sunday	0cal

Total with the extra added for cardio

Tottal Kcal	Tottal Protein	Tottal Carbs	Tottal Fats
3865 kcal	273g	464g	92g

Log day-3 (18/10/25)

Note i was feeling sick
Rest day with cardio
Morning fasted weight 77.6kg

Cardio
28km Bike ride should have been 41km but it got cut short

Food

On Cardio days, I add extra food

Monday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Tuesday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Wednesday	0cal
Thursday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Friday	290cal P11 C42 F8 (Meal 4)	60g Oats	10g Peanut butter
Saturday	980cal P30 C151 F28 (Meal 3&4)	100g Oats	40g Peanut butter	100g rice
Sunday	0cal

Total with the extra added for cardio

Tottal Kcal	Tottal Protein	Tottal Carbs	Tottal Fats
4555 kcal	292g	¨573g	112g

Log day-4 (19/10/25)

Nothing much today
Rest day, no cardio
Morning fasted weight 78.1kg

Food

Tottal Kcal	Tottal Protein	Tottal Carbs	Tottal Fats
3575 kcal	262g	¨422g	84g

Alerius06 · Oct 19, 2025

Ulter said:
i would swap out peanut butter. usually its a really bad product. i would use raw almond butter instead @Alerius06

thanks for the addvice ill look for that next time i shop

Alerius06 · Oct 19, 2025

2Thick said:
I think it's way too much peanut butter. I would swap that out for sure. Peanut butter definitely has some negative health issues with it. @Alerius06

thanks for the adive ill look for something to switch out some of the peanut butter

LevButlerov · Oct 19, 2025

Alerius06 said:
Log day-2 (17/10/25)

Note wasn't feeling that good today
Morning fasted weight 78.5kg

Workout - Push Day
Rest time is 2 minutes unless specified, and lasts 2 sets are failure

Flat Bench Press
75kg 10/8 Rep
70kg 8 Reps

Incline Smith Bench Press
51.3kg 13 Reps
56.3 kg 9/9 Reps

Pec deck
79kg 10/10/9 Reps

Shoulder press
40Kg 12 Reps
50kg 7 reps
30kg 11 reps
went too high in weight, ruined the third set

Lateral Cable Raises
4.5kg 15/13kg Reps
2.3 16 Reps

Triceps Pushdown
33.8kg 10/8 Reps
29.3kg 11 Reps

Triceps Overhead Extensions

29.3kg 10/7 Reps

Cardio

20 mins tempo 140-150 bpm incline walk

Food

On Cardio days, I add extra food

Monday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Tuesday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Wednesday 0cal
Thursday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Friday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Saturday 980cal P30 C151 F28
(Meal 3&4) 100g Oats 40g Peanut butter 100g rice
Sunday 0cal

Total with the extra added for cardio

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3865 kcal 273g 464g 92g

Log day-3 (18/10/25)

Note i was feeling sick
Rest day with cardio
Morning fasted weight 77.6kg

Cardio
28km Bike ride should have been 41km but it got cut short

Food

On Cardio days, I add extra food

Monday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Tuesday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Wednesday 0cal
Thursday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Friday 290cal P11 C42 F8
(Meal 4) 60g Oats 10g Peanut butter
Saturday 980cal P30 C151 F28
(Meal 3&4) 100g Oats 40g Peanut butter 100g rice
Sunday 0cal

Total with the extra added for cardio

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
4555 kcal 292g ¨573g 112g

Log day-4 (19/10/25)

Nothing much today
Rest day, no cardio
Morning fasted weight 78.1kg

Food

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575 kcal 262g ¨422g 84g

Strong log work even through the sickness. Push day moved well, the 75 kg bench is pretty intense.

I like your food, but you have perfect carbs but low protein, with the carbs your protein should be 300 easy!

Alerius06 · Oct 20, 2025

LevButlerov said:
Strong log work even through the sickness. Push day moved well, the 75 kg bench is pretty intense.

I like your food, but you have perfect carbs but low protein, with the carbs your protein should be 300 easy!

Thank you for the advice I think I’ll add another scoop of protein to my shake then

Alerius06 · Oct 20, 2025

LevButlerov said:
Start there and we can see how you're doing, add e2 test hormones.

I called the hospital and they said the blood test included E1 E2 and E3 in the estrogen category

2Thick · Oct 20, 2025

Alerius06 said:
thanks for the adive ill look for something to switch out some of the peanut butter

i would get raw almond butter.

LevButlerov · Oct 20, 2025

Alerius06 said:
I called the hospital and they said the blood test included E1 E2 and E3 in the estrogen category

so it will be added?

LevButlerov · Oct 20, 2025

Alerius06 said:
Thank you for the advice I think I’ll add another scoop of protein to my shake then

perfect

Alerius06 · Oct 20, 2025

LevButlerov said:
so it will be added?

Yes they are added!

Alerius06 · Oct 20, 2025

Log day-5 (20/10/25)

note: Tried a new method for push with lower reps and pauses and some static holds on some of the lifts
Morning fasted weight 78.2kg

Workout - Push Day

For Bench i tried to do some static holds with weight thats over my pr cause i heard it would help on bench strenght
felt great i liked the workout but please do tell me if this was a bad decision

Food

i add extra on cardio days
Note: i switched the peanut butter out with whey

Monday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Tuesday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Wednesday	0cal
Thursday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Friday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Saturday	1050cal P64 C125 F 13(Meal 3&4)	100g Oats	66g whey	100g rice
Sunday	0cal

Tottal Kcal	Tottal Protein	Tottal Carbs	Tottal Fats
3933cal	294g	463g	90.5g

Alerius06 · Oct 20, 2025

Alerius06 said:
Log day-5 (20/10/25)

note: Tried a new method for push with lower reps and pauses and some static holds on some of the lifts
Morning fasted weight 78.2kg

Workout - Push Day

For Bench i tried to do some static holds with weight thats over my pr cause i heard it would help on bench strenght
felt great i liked the workout but please do tell me if this was a bad decision

View attachment 131865 View attachment 131866 View attachment 131867 View attachment 131868

Food
View attachment 131870

i add extra on cardio days
Note: i switched the peanut butter out with whey

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3933cal 294g 463g 90.5g

I was also thinking of maybe only doing two sets so I can have 2 heavier sets with more intensity

LevButlerov · Oct 20, 2025

Alerius06 said:
Log day-5 (20/10/25)

note: Tried a new method for push with lower reps and pauses and some static holds on some of the lifts
Morning fasted weight 78.2kg

Workout - Push Day

For Bench i tried to do some static holds with weight thats over my pr cause i heard it would help on bench strenght
felt great i liked the workout but please do tell me if this was a bad decision

View attachment 131865 View attachment 131866 View attachment 131867 View attachment 131868

Food
View attachment 131870

i add extra on cardio days
Note: i switched the peanut butter out with whey

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3933cal 294g 463g 90.5g

Alerius06 said:
I was also thinking of maybe only doing two sets so I can have 2 heavier sets with more intensity

Good day today. Static holds over PR weight are fine short term if control stays clean, make sure you're not shaking!

2 heavy sets can work well for intensity blocks, just warm up properly so no injuries.
can we get your protein up to 350? you're so close

Alerius06 · Oct 21, 2025

LevButlerov said:
Good day today. Static holds over PR weight are fine short term if control stays clean, make sure you're not shaking!

2 heavy sets can work well for intensity blocks, just warm up properly so no injuries.
can we get your protein up to 350? you're so close

Isint 350 protein a lot I thought 300 should be more the enough cause it’s also expensive to have such a high protein diet

Mobster · Oct 21, 2025

On the holds... not really and not for bench. If nothing else it does allow you mentally to get 'ok' with the idea of heavier weights

stevesmi · Oct 21, 2025

Alerius06 said:
Log day-5 (20/10/25)

note: Tried a new method for push with lower reps and pauses and some static holds on some of the lifts
Morning fasted weight 78.2kg

Workout - Push Day

For Bench i tried to do some static holds with weight thats over my pr cause i heard it would help on bench strenght
felt great i liked the workout but please do tell me if this was a bad decision

View attachment 131865 View attachment 131866 View attachment 131867 View attachment 131868

Food
View attachment 131870

i add extra on cardio days
Note: i switched the peanut butter out with whey

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3933cal 294g 463g 90.5g

@Alerius06 are you avoiding veggies for any reason? i see some corn and peas in there. prep some brocolli or spinach, it will last a while

ceo · Oct 21, 2025

Alerius06 said:
Isint 350 protein a lot I thought 300 should be more the enough cause it’s also expensive to have such a high protein diet

bros a lot of guys on here getting good results on high protein. that why you see protein king next to name. only way to find out to try it and see @Alerius06

ROIDDERS · Oct 21, 2025

Alerius06 said:
Log day-5 (20/10/25)

note: Tried a new method for push with lower reps and pauses and some static holds on some of the lifts
Morning fasted weight 78.2kg

Workout - Push Day

For Bench i tried to do some static holds with weight thats over my pr cause i heard it would help on bench strenght
felt great i liked the workout but please do tell me if this was a bad decision

View attachment 131865 View attachment 131866 View attachment 131867 View attachment 131868

Food
View attachment 131870

i add extra on cardio days
Note: i switched the peanut butter out with whey

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3933cal 294g 463g 90.5g

maybe try switching from peanut butter to whey and then back to almond butter. raw almond butter is good stuff @Alerius06 unless of course, you're allergic to almonds.

Alerius06 · Oct 21, 2025

ROIDDERS said:
maybe try switching from peanut butter to whey and then back to almond butter. raw almond butter is good stuff @Alerius06 unless of course, you're allergic to almonds.

Im gonna get a new diet when I get a coach in 9 days so I think I’ll just use the remaining food I have left but thanks I’ll remember almond butter for another time

Alerius06 · Oct 21, 2025

stevesmi said:
@Alerius06 are you avoiding veggies for any reason? i see some corn and peas in there. prep some brocolli or spinach, it will last a while

Not really I just haven’t thought about it I’ll get a new diet in 9 days when I hire a coach he might add veggies then

Alerius06 · Oct 21, 2025

Mobster said:
On the holds... not really and not for bench. If nothing else it does allow you mentally to get 'ok' with the idea of heavier weights

Alright I’ll just try it out a couple of times and see how it is

HarleyGuy · Oct 21, 2025

Alerius06 said:
Getting my diet locked in and learning how to properly cycle testosterone. I want to minimize side effects, understand support compounds, and structure the cycle for maximum growth while staying safe. Open to advice from experienced guys who have done this smart.

My advice is plan your first cycle in this order (as mentioned in your first thread).

PCT
Diet
Training
Steroids

Almost everyone does it the opposite way around. Excellent log entries so far you're clearly committed to this right now and it will pay off if you keep this log going. You've got a great base and I like that you're keeping your dosing on the low end for a first cycle at your age (since you have committed to cycling at this point).

Alerius06 · Oct 21, 2025

@HarleyGuy

Thanks for the advice man, I really appreciate it
My plan has shifted a bit since my first post. I’m actually finishing up my first SARM cycle this week. At the end of the month I’ll be working with a coach for 6 months to dial in my training, diet, and PCT properly.
If I’m still fully committed after that, then I’ll be ready to start my first testosterone cycle. Just taking my time and doing it the right way.
I’ll keep logging everything and taking advice along the way, but I’ll always run it by my coach first before making any changes.

Ulter · Oct 21, 2025

Alerius06 said:
@HarleyGuy

Thanks for the advice man, I really appreciate it
My plan has shifted a bit since my first post. I’m actually finishing up my first SARM cycle this week. At the end of the month I’ll be working with a coach for 6 months to dial in my training, diet, and PCT properly.
If I’m still fully committed after that, then I’ll be ready to start my first testosterone cycle. Just taking my time and doing it the right way.
I’ll keep logging everything and taking advice along the way, but I’ll always run it by my coach first before making any changes.

6 months is amazing dedication to a coach. hopefully this coach can get you on point @Alerius06 we know you are commited we can tell already on this log

2Thick · Oct 21, 2025

Alerius06 said:
Not really I just haven’t thought about it I’ll get a new diet in 9 days when I hire a coach he might add veggies then

@Alerius06 I'd be curious to know why your coach might not want you to take vegetables. Unless he wants you to avoid fiber altogether. It doesn't make any sense.

stevesmi · Oct 21, 2025

Alerius06 said:
Not really I just haven’t thought about it I’ll get a new diet in 9 days when I hire a coach he might add veggies then

the thing with veggies is they contain a lot of micro nutrients and compounds that are very helpful

ROIDDERS · Oct 21, 2025

Alerius06 said:
Im gonna get a new diet when I get a coach in 9 days so I think I’ll just use the remaining food I have left but thanks I’ll remember almond butter for another time

yeah almond butter is good stuff

LevButlerov · Oct 21, 2025

Alerius06 said:
Isint 350 protein a lot I thought 300 should be more the enough cause it’s also expensive to have such a high protein diet

not a lot in your situation, you growing

use protein powder fairly cheap

HarleyGuy · Oct 22, 2025

Alerius06 said:
@HarleyGuy

Thanks for the advice man, I really appreciate it
My plan has shifted a bit since my first post. I’m actually finishing up my first SARM cycle this week. At the end of the month I’ll be working with a coach for 6 months to dial in my training, diet, and PCT properly.
If I’m still fully committed after that, then I’ll be ready to start my first testosterone cycle. Just taking my time and doing it the right way.
I’ll keep logging everything and taking advice along the way, but I’ll always run it by my coach first before making any changes.

This is a great plan of attack before starting. Be sure and post his PCT here for us.

Take a break after the SARM cycle and get those androgen receptors nice and ripe for your real cycle.

Alerius06 · Oct 22, 2025

2Thick said:
@Alerius06 I'd be curious to know why your coach might not want you to take vegetables. Unless he wants you to avoid fiber altogether. It doesn't make any sense.

i havent gotten the coach yet he probably will give me veggies the diet i have right now is made by my self thats why its lacking

Alerius06 · Oct 22, 2025

HarleyGuy said:
This is a great plan of attack before starting. Be sure and post his PCT here for us.

Take a break after the SARM cycle and get those androgen receptors nice and ripe for your real cycle.

yeah i told him i was gonna do enclomophiene for my pct and he told me it wasent good enough so he ordered me some nolvadex cause he wanted to make sure i got a good enough pct

Alerius06 · Oct 22, 2025

Ulter said:
6 months is amazing dedication to a coach. hopefully this coach can get you on point @Alerius06 we know you are commited we can tell already on this log

Thanks for the kind words ulter

Alerius06 · Oct 22, 2025

LevButlerov said:
not a lot in your situation, you growing use protein powder fairly cheap

ill run it by my coach in the end he will decide my new diet

LevButlerov · Oct 22, 2025

Alerius06 said:
ill run it by my coach in the end he will decide my new diet

please do

HarleyGuy · Oct 22, 2025

Alerius06 said:
yeah i told him i was gonna do enclomophiene for my pct and he told me it wasent good enough so he ordered me some nolvadex cause he wanted to make sure i got a good enough pct

For a Rad only cycle that's fine but for your first cycle of gear especially anything aggressive and with you being young you'll wanna make sure your nuts bounce back fast so you'll be looking at:

HCG: 2000iu for 3 weeks eod = ~6000iu EW
Nolvadex: 2 x 20 mg for 6 weeks = 40mg ED
Clomid: 2 x 50 mg = for 4 weeks = 100mg ED

You can time when you start your PCT from your cycle based on the half life of the ester you use.
That's an aggressive PCT but it will bounce your HPTA back good and proper with some side effects though. All 3 may not be necessary but that's what I'd do.

@LevButlerov Can correct me if I'm wrong on this

LevButlerov · Oct 22, 2025

HarleyGuy said:
For a Rad only cycle that's fine but for your first cycle of gear especially anything aggressive and with you being young you'll wanna make sure your nuts bounce back fast so you'll be looking at:

HCG: 2000iu for 3 weeks eod = ~6000iu EW

Nolvadex: 2 x 20 mg for 6 weeks = 40mg ED

Clomid: 2 x 50 mg = for 4 weeks = 100mg ED

You can time when you start your PCT from your cycle based on the half life of the ester you use.
That's an aggressive PCT but it will bounce your HPTA back good and proper with some side effects though. All 3 may not be necessary but that's what I'd do.

@LevButlerov Can correct me if I'm wrong on this

this is a good PCT @HarleyGuy but he doesn't need hcg its too much for his situation, hcgenerate just 1 bottle would be enough for this pct and drop clomid to 25mgs/12.5mgs (clomid is crazy emotional lol

)

HarleyGuy · Oct 22, 2025

LevButlerov said:
this is a good PCT @HarleyGuy but he doesn't need hcg its too much for his situation, hcgenerate just 1 bottle would be enough for this pct and drop clomid to 25mgs/12.5mgs (clomid is crazy emotional lol )

Very good point. I need to keep in mind the HCGenerate it's actually got my junk looking normal again after half a bottle. I'll keep that in mind for sure because the estrogen that can spike with HCG is not ideal. And yes he'd be moody AF on that much clomid and his HPTA would thank him but no one around him would be LOL

ballin2504 · Oct 22, 2025

Alerius06 said:
Log day-5 (20/10/25)

note: Tried a new method for push with lower reps and pauses and some static holds on some of the lifts
Morning fasted weight 78.2kg

Workout - Push Day

For Bench i tried to do some static holds with weight thats over my pr cause i heard it would help on bench strenght
felt great i liked the workout but please do tell me if this was a bad decision

View attachment 131865 View attachment 131866 View attachment 131867 View attachment 131868

Food
View attachment 131870

i add extra on cardio days
Note: i switched the peanut butter out with whey

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3933cal 294g 463g 90.5g

@Alerius06 very nice update man and great work. Keep it up.

LevButlerov · Oct 22, 2025

HarleyGuy said:
Very good point. I need to keep in mind the HCGenerate it's actually got my junk looking normal again after half a bottle. I'll keep that in mind for sure because the estrogen that can spike with HCG is not ideal. And yes he'd be moody AF on that much clomid and his HPTA would thank him but no one around him would be LOL

It's much easier to use hcgenerate than hcg and easier on the system. @HarleyGuy
get the balls plump even on cycle and for sure on TRT

good article on it but old
https://www.evolutionary.org/HCGenerate

HarleyGuy · Oct 22, 2025

LevButlerov said:
It's much easier to use hcgenerate than hcg and easier on the system. @HarleyGuy
get the balls plump even on cycle and for sure on TRT
good article on it but old
https://www.evolutionary.org/HCGenerate

I'm running HCGenerate with N2Guard now probably indefinitely.

Alerius06 · Oct 23, 2025

HarleyGuy said:
For a Rad only cycle that's fine but for your first cycle of gear especially anything aggressive and with you being young you'll wanna make sure your nuts bounce back fast so you'll be looking at

What’s fine enclomophiene or novladex

Alerius06 · Oct 23, 2025

ballin2504 said:
@Alerius06 very nice update man and great work. Keep it up.

Thanks man

HarleyGuy · Oct 23, 2025

Alerius06 said:
What’s fine enclomophiene or novladex

Nolvadex is your better choice here.

Alerius06 · Oct 23, 2025

HarleyGuy said:
Nolvadex is your better choice here

my coach also said that he made me get novladex

LevButlerov · Oct 23, 2025

HarleyGuy said:
I'm running HCGenerate with N2Guard now probably indefinitely.

Perfect

2Thick · Oct 23, 2025

Alerius06 said:
i havent gotten the coach yet he probably will give me veggies the diet i have right now is made by my self thats why its lacking

Okay, let's definitely see.

Ulter · Oct 23, 2025

Alerius06 said:
Thanks for the kind words ulter

EVO family respect

Alerius06 · Oct 26, 2025

Log day-6 (21/10/25)

Morning fasted weight 78.3kg

Workout - Pull day

Food
View attachment 131870

i add extra on cardio days
Didnt have time for cardio today

Monday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Tuesday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Wednesday	0cal
Thursday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Friday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Saturday	1050cal P64 C125 F 13(Meal 3&4)	100g Oats	66g whey	100g rice
Sunday	0cal

Tottal Kcal	Tottal Protein	Tottal Carbs	Tottal Fats
3575cal	262g	422g	84g

Log day-7 (22/10/25)

Morning fasted weight 77.8kg

Workout - none
I had somekind of stomach problem so i couldnt lift today

Food
View attachment 131870

i add extra on cardio days
no cardio today

Monday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Tuesday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Wednesday	0cal
Thursday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Friday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Saturday	1050cal P64 C125 F 13(Meal 3&4)	100g Oats	66g whey	100g rice
Sunday	0cal

Tottal Kcal	Tottal Protein	Tottal Carbs	Tottal Fats
3575cal	262g	422g	84g

Log day-8 (23/10/25)

Morning fasted weight 78.6kg

Workout - Leg Day

Food
View attachment 131870

i add extra on cardio days
no cardio today cause it was legday

Monday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Tuesday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Wednesday	0cal
Thursday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Friday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Saturday	1050cal P64 C125 F 13(Meal 3&4)	100g Oats	66g whey	100g rice
Sunday	0cal

Tottal Kcal	Tottal Protein	Tottal Carbs	Tottal Fats
3575cal	262g	422g	84g

Alerius06 · Oct 26, 2025

Whew, this week’s been a tough one.
I’ve been short on time and even felt under the weather for a few days, which caused me to miss quite a bit of cardio. That said, I’m ready to bounce back next week will be sharper and more consistent.

Also, today marks the final day of my RAD140 cycle.
Starting tomorrow, I’m officially beginning PCT and shifting focus toward recovery and maintaining gains.

Log day-9 (24/10/25)

Morning fasted weight 79.2kg

Workout - pull day

Food
View attachment 131870

i add extra on cardio days
no cardio today cause it was my legs were hurting from last legday

Monday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Tuesday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Wednesday	0cal
Thursday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Friday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Saturday	1050cal P64 C125 F 13(Meal 3&4)	100g Oats	66g whey	100g rice
Sunday	0cal

Tottal Kcal	Tottal Protein	Tottal Carbs	Tottal Fats
3575cal	262g	422g	84g

Log day- 10-11 (25/10/25)-(26/10/25)
Morning fasted weight 79.6kg/79.4kg
Food
View attachment 131870

i add extra on cardio days
no cardio these days

Monday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Tuesday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Wednesday	0cal
Thursday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Friday	350cal P32 C41 F6.5 (Meal 4)	60g Oats	33g whey
Saturday	1050cal P64 C125 F 13(Meal 3&4)	100g Oats	66g whey	100g rice
Sunday	0cal

Tottal Kcal	Tottal Protein	Tottal Carbs	Tottal Fats
3575cal	262g	422g	84g

LevButlerov · Oct 26, 2025

Alerius06 said:
Log day-6 (21/10/25)

Morning fasted weight 78.3kg

Workout - Pull day

View attachment 134099 View attachment 134101 View attachment 134102 View attachment 134103

Food
View attachment 131870

i add extra on cardio days
Didnt have time for cardio today

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

Log day-7 (22/10/25)

Morning fasted weight 77.8kg

Workout - none
I had somekind of stomach problem so i couldnt lift today

Food
View attachment 131870

i add extra on cardio days
no cardio today

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

Log day-8 (23/10/25)

Morning fasted weight 78.6kg

Workout - Leg Day

View attachment 134104 View attachment 134105 View attachment 134106

Food
View attachment 131870

i add extra on cardio days
no cardio today cause it was legday

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

Alerius06 said:
Whew, this week’s been a tough one.
I’ve been short on time and even felt under the weather for a few days, which caused me to miss quite a bit of cardio. That said, I’m ready to bounce back next week will be sharper and more consistent.

Also, today marks the final day of my RAD140 cycle.
Starting tomorrow, I’m officially beginning PCT and shifting focus toward recovery and maintaining gains.

Log day-9 (24/10/25)

Morning fasted weight 79.2kg

Workout - pull day

View attachment 134119 View attachment 134120 View attachment 134121

Food
View attachment 131870

i add extra on cardio days
no cardio today cause it was my legs were hurting from last legday

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

Log day- 10-11 (25/10/25)-(26/10/25)
Morning fasted weight 79.6kg/79.4kg
Food
View attachment 131870

i add extra on cardio days
no cardio these days

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

Good update week, weight climbing from 78.3 to 79.4 kg is good, you're growing on rad140 testolone

Training volume and food both solid for recovery. I see your protein can boost a bit with just more whey.

PCT start, what is your PCT plan?

Mobster · Oct 27, 2025

Be sure to be recovered from any ailment first

stevesmi · Oct 27, 2025

Alerius06 said:
Whew, this week’s been a tough one.
I’ve been short on time and even felt under the weather for a few days, which caused me to miss quite a bit of cardio. That said, I’m ready to bounce back next week will be sharper and more consistent.

Also, today marks the final day of my RAD140 cycle.
Starting tomorrow, I’m officially beginning PCT and shifting focus toward recovery and maintaining gains.

Log day-9 (24/10/25)

Morning fasted weight 79.2kg

Workout - pull day

View attachment 134119 View attachment 134120 View attachment 134121

Food
View attachment 131870

i add extra on cardio days
no cardio today cause it was my legs were hurting from last legday

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

Log day- 10-11 (25/10/25)-(26/10/25)
Morning fasted weight 79.6kg/79.4kg
Food
View attachment 131870

i add extra on cardio days
no cardio these days

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

@Alerius06 Yeah, it really sucks when you feel under the weather and you're trying to get in a workout, especially something like cardio. Breathing is definitely important.

Ulter · Oct 27, 2025

Alerius06 said:
Whew, this week’s been a tough one.
I’ve been short on time and even felt under the weather for a few days, which caused me to miss quite a bit of cardio. That said, I’m ready to bounce back next week will be sharper and more consistent.

Also, today marks the final day of my RAD140 cycle.
Starting tomorrow, I’m officially beginning PCT and shifting focus toward recovery and maintaining gains.

Log day-9 (24/10/25)

Morning fasted weight 79.2kg

Workout - pull day

View attachment 134119 View attachment 134120 View attachment 134121

Food
View attachment 131870

i add extra on cardio days
no cardio today cause it was my legs were hurting from last legday

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

Log day- 10-11 (25/10/25)-(26/10/25)
Morning fasted weight 79.6kg/79.4kg
Food
View attachment 131870

i add extra on cardio days
no cardio these days

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

nice food schedule for the week. and the kelso shrugs are awesome. you are the 2nd guy i seen doing those on here @Alerius06

ceo · Oct 27, 2025

Alerius06 said:
Whew, this week’s been a tough one.
I’ve been short on time and even felt under the weather for a few days, which caused me to miss quite a bit of cardio. That said, I’m ready to bounce back next week will be sharper and more consistent.

Also, today marks the final day of my RAD140 cycle.
Starting tomorrow, I’m officially beginning PCT and shifting focus toward recovery and maintaining gains.

Log day-9 (24/10/25)

Morning fasted weight 79.2kg

Workout - pull day

View attachment 134119 View attachment 134120 View attachment 134121

Food
View attachment 131870

i add extra on cardio days
no cardio today cause it was my legs were hurting from last legday

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

Log day- 10-11 (25/10/25)-(26/10/25)
Morning fasted weight 79.6kg/79.4kg
Food
View attachment 131870

i add extra on cardio days
no cardio these days

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

bros pull day looking hot! I love the pull ups. @Alerius06 That's my favorite to start the workout.

ROIDDERS · Oct 27, 2025

Alerius06 said:
Whew, this week’s been a tough one.
I’ve been short on time and even felt under the weather for a few days, which caused me to miss quite a bit of cardio. That said, I’m ready to bounce back next week will be sharper and more consistent.

Also, today marks the final day of my RAD140 cycle.
Starting tomorrow, I’m officially beginning PCT and shifting focus toward recovery and maintaining gains.

Log day-9 (24/10/25)

Morning fasted weight 79.2kg

Workout - pull day

View attachment 134119 View attachment 134120 View attachment 134121

Food
View attachment 131870

i add extra on cardio days
no cardio today cause it was my legs were hurting from last legday

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

Log day- 10-11 (25/10/25)-(26/10/25)
Morning fasted weight 79.6kg/79.4kg
Food
View attachment 131870

i add extra on cardio days
no cardio these days

Monday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Tuesday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Wednesday 0cal
Thursday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Friday 350cal P32 C41 F6.5 (Meal 4) 60g Oats 33g whey
Saturday 1050cal P64 C125 F 13(Meal 3&4) 100g Oats 66g whey 100g rice
Sunday 0cal

Tottal Kcal Tottal Protein Tottal Carbs Tottal Fats
3575cal 262g 422g 84g

@Alerius06 amazing 80kg would have never guessed it. you look so much bigger. just shows that weight can be misleading

Alerius06 · Oct 27, 2025

Ulter said:
nice food schedule for the week. and the kelso shrugs are awesome. you are the 2nd guy i seen doing those on here @Alerius06

Yes I really like them my friend recommended them to me and they are so good

Alerius06 · Oct 27, 2025

LevButlerov said:
Good update week, weight climbing from 78.3 to 79.4 kg is good, you're growing on rad140 testolone
Training volume and food both solid for recovery. I see your protein can boost a bit with just more whey.

PCT start, what is your PCT plan?

I take 12.5 mg enclomiphene daily for 4 weeks

2Thick · Oct 27, 2025

Alerius06 said:
I take 12.5 mg enclomiphene daily for 4 weeks

that is fine. but i would add a strong test booster. and i would stretch pct to 6 weeks @Alerius06

Alerius06 · Oct 27, 2025

2Thick said:
that is fine. but i would add a strong test booster. and i would stretch pct to 6 weeks @Alerius06

Like what my novladex is late but I was gonna take that as well is that what you mean

Ulter · Oct 27, 2025

Alerius06 said:
Yes I really like them my friend recommended them to me and they are so good

yeah you don't see too many doing them. they are sort of weird

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