Approved Log 16 week rebuild cycle Journal - Post Surgery and Sickness

[Nasser1997o2]

Log sponsored by @PharmabolicsOz

After a botched weight cut to see if I can still make welterweight, a surprise groin surgery and the worst chest infection I’ve ever experienced, I’m in desperate need of a rebound to rebuild. Thankfully @PharmabolicsOz has sponsored this log to get myself back in fighting form.

Background:

Im currently on 175mg TRT, and after the above chaos, im down to record low of 79kg at 185cm. I haven’t been able to train weight, eat properly or do cardio for over 2 weeks now, and I’m itching to get back to normal.

The way forward:

Goal: To rebuild myself after being functionally crippled the last few weeks. Gain my weight, size and strength back, and ideally stay lean while doing it. While these doses may be low, I’m big on health and longevity. I’ve had my fun with big cycles, but im older now and this is what im comfortable with.

Cycle – 16 weeks:

250 Sustanon a week (sponsored by @PharmabolicsOz)
200 Equipoise a week (sponsored by @PharmabolicsOz)
1 – 2mg Retatrutide a week (depending on hunger levels)
600mg Injectable L-Carnitine daily
5mg Cialis daily
1mg Finasteride daily
2mg Melatonin nightly
5000ui’s vitamin D3 daily
50mg Zinc daily
1000mg Vitamin C daily

You’ll notice I dont use any AI’s. I generally try to avoid using them when possible. I dont like the side effects associated with them, and I manage my E by splitting up my injections into daily shots, keeping my bodyfat low and keeping an eye on my bloodwork. Everything Cialis onwards, in my experience, does a great job at keeping E in check, and that’ll also be assisted with the Equipoise, as we all know EQ is a great AI.

Now, why the Retatrutide if im trying to rebuild? Quiet simply, Insulin Sensitivity and inflammation control. I keep the Reta dose low enough to reap the many benefits, while still being able to eat.

Food/Nutrition/Macros:

Im going to start on the below, with the aim to slowly increase calories over the 16 weeks, as weight goes up. Starting at;

Calories 2600
Protein 200
Carbs 270
Fat 80

As the weight increases week to week, so will the calories and macros. Im generally not a set meal type person, I tend just to eat whenever I can, and just aim to hit the total goal at the end of the day.

Training:

Day 1 – Chest and Biceps
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders and Triceps
Day 5 – Sports Cardio 1
Day 6 – Sports Cardio 2
Day 7 – Rest

In the first few weeks, ill be obviously easing into the training, around my limitations post surgery.

Bloodwork:

I had bloods taken on the 17/10/2025, so I would have recent TRT only levels. I generally like to get bloods done every 4-6 weeks;

Total Test – 1003 ng/dL
Free Test – 640 pmol/L
Estradiol (E2) – 112 pmol/L

In Conclusion:

I cant thank @PharmabolicsOz enough. Im still a new member, and he’s taken a chance on a newbie, at a time in my training that I really needed it.

 

[Freki]

Log sponsored by @PharmabolicsOz

After a botched weight cut to see if I can still make welterweight, a surprise groin surgery and the worst chest infection I’ve ever experienced, I’m in desperate need of a rebound to rebuild. Thankfully @PharmabolicsOz has sponsored this log to get myself back in fighting form.

Background:

Im currently on 175mg TRT, and after the above chaos, im down to record low of 79kg at 185cm. I haven’t been able to train weight, eat properly or do cardio for over 2 weeks now, and I’m itching to get back to normal.

The way forward:

Goal: To rebuild myself after being functionally crippled the last few weeks. Gain my weight, size and strength back, and ideally stay lean while doing it. While these doses may be low, I’m big on health and longevity. I’ve had my fun with big cycles, but im older now and this is what im comfortable with.

Cycle – 16 weeks:

250 Sustanon a week (sponsored by @PharmabolicsOz)
200 Equipoise a week (sponsored by @PharmabolicsOz)
1 – 2mg Retatrutide a week (depending on hunger levels)
600mg Injectable L-Carnitine daily
5mg Cialis daily
1mg Finasteride daily
2mg Melatonin nightly
5000ui’s vitamin D3 daily
50mg Zinc daily
1000mg Vitamin C daily

You’ll notice I dont use any AI’s. I generally try to avoid using them when possible. I dont like the side effects associated with them, and I manage my E by splitting up my injections into daily shots, keeping my bodyfat low and keeping an eye on my bloodwork. Everything Cialis onwards, in my experience, does a great job at keeping E in check, and that’ll also be assisted with the Equipoise, as we all know EQ is a great AI.

Now, why the Retatrutide if im trying to rebuild? Quiet simply, Insulin Sensitivity and inflammation control. I keep the Reta dose low enough to reap the many benefits, while still being able to eat.

Food/Nutrition/Macros:

Im going to start on the below, with the aim to slowly increase calories over the 16 weeks, as weight goes up. Starting at;

Calories 2600
Protein 200
Carbs 270
Fat 80

As the weight increases week to week, so will the calories and macros. Im generally not a set meal type person, I tend just to eat whenever I can, and just aim to hit the total goal at the end of the day.

Training:

Day 1 – Chest and Biceps
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders and Triceps
Day 5 – Sports Cardio 1
Day 6 – Sports Cardio 2
Day 7 – Rest

In the first few weeks, ill be obviously easing into the training, around my limitations post surgery.

Bloodwork:

I had bloods taken on the 17/10/2025, so I would have recent TRT only levels. I generally like to get bloods done every 4-6 weeks;

Total Test – 1003 ng/dL
Free Test – 640 pmol/L
Estradiol (E2) – 112 pmol/L

In Conclusion:

I cant thank @PharmabolicsOz enough. Im still a new member, and he’s taken a chance on a newbie, at a time in my training that I really needed it.

Hi Nasser, welcome to evo! logging off to a great start, congrats on your sponsorship

 

[LevButlerov]

Log sponsored by @PharmabolicsOz

After a botched weight cut to see if I can still make welterweight, a surprise groin surgery and the worst chest infection I’ve ever experienced, I’m in desperate need of a rebound to rebuild. Thankfully @PharmabolicsOz has sponsored this log to get myself back in fighting form.

Background:

Im currently on 175mg TRT, and after the above chaos, im down to record low of 79kg at 185cm. I haven’t been able to train weight, eat properly or do cardio for over 2 weeks now, and I’m itching to get back to normal.

The way forward:

Goal: To rebuild myself after being functionally crippled the last few weeks. Gain my weight, size and strength back, and ideally stay lean while doing it. While these doses may be low, I’m big on health and longevity. I’ve had my fun with big cycles, but im older now and this is what im comfortable with.

Cycle – 16 weeks:

250 Sustanon a week (sponsored by @PharmabolicsOz)
200 Equipoise a week (sponsored by @PharmabolicsOz)
1 – 2mg Retatrutide a week (depending on hunger levels)
600mg Injectable L-Carnitine daily
5mg Cialis daily
1mg Finasteride daily
2mg Melatonin nightly
5000ui’s vitamin D3 daily
50mg Zinc daily
1000mg Vitamin C daily

You’ll notice I dont use any AI’s. I generally try to avoid using them when possible. I dont like the side effects associated with them, and I manage my E by splitting up my injections into daily shots, keeping my bodyfat low and keeping an eye on my bloodwork. Everything Cialis onwards, in my experience, does a great job at keeping E in check, and that’ll also be assisted with the Equipoise, as we all know EQ is a great AI.

Now, why the Retatrutide if im trying to rebuild? Quiet simply, Insulin Sensitivity and inflammation control. I keep the Reta dose low enough to reap the many benefits, while still being able to eat.

Food/Nutrition/Macros:

Im going to start on the below, with the aim to slowly increase calories over the 16 weeks, as weight goes up. Starting at;

Calories 2600
Protein 200
Carbs 270
Fat 80

As the weight increases week to week, so will the calories and macros. Im generally not a set meal type person, I tend just to eat whenever I can, and just aim to hit the total goal at the end of the day.

Training:

Day 1 – Chest and Biceps
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders and Triceps
Day 5 – Sports Cardio 1
Day 6 – Sports Cardio 2
Day 7 – Rest

In the first few weeks, ill be obviously easing into the training, around my limitations post surgery.

Bloodwork:

I had bloods taken on the 17/10/2025, so I would have recent TRT only levels. I generally like to get bloods done every 4-6 weeks;

Total Test – 1003 ng/dL
Free Test – 640 pmol/L
Estradiol (E2) – 112 pmol/L

In Conclusion:

I cant thank @PharmabolicsOz enough. Im still a new member, and he’s taken a chance on a newbie, at a time in my training that I really needed it.

welcome to the EVO family! @Nasser1997o2 I love your abs, tight and lean, really good look to you.

Strong restart and clean outline after the setbacks. Test at 250 mg and EQ at 200 mg for 16 weeks is fine, but I would start with 100mgs to feel out the e2 levels.
check our eq megathread
https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/

Retatrutide at 1mg weekly is your start, don't go higher, good mega thread for you here
https://www.evolutionary.org/forums/threads/retatrutide-dosing-micorodose-vs-1x-per-week.107138/
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/

The training split looks balanced on paper here but i'd like detailed as you go and your macros need more protein.

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

 

[Nasser1997o2]

Hi Nasser, welcome to evo! logging off to a great start, congrats on your sponsorship

Cheers bro.

 

[Nasser1997o2]

welcome to the EVO family! @Nasser1997o2 I love your abs, tight and lean, really good look to you.

Strong restart and clean outline after the setbacks. Test at 250 mg and EQ at 200 mg for 16 weeks is fine, but I would start with 100mgs to feel out the e2 levels.
check our eq megathread
https://www.evolutionary.org/forums...ios-a-study-of-equipoise-and-estrogen.105375/

Retatrutide at 1mg weekly is your start, don't go higher, good mega thread for you here
https://www.evolutionary.org/forums/threads/retatrutide-dosing-micorodose-vs-1x-per-week.107138/
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/

The training split looks balanced on paper here but i'd like detailed as you go and your macros need more protein.

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

I take psyllium husk 5g morning and night. Generally try to get all my probiotics from yogurt, fermented foods and kombucha.

Myself and Mrs.Nasser have been a massive fans of reta since it became available.

I plan to post nightly updates with details on my training, food and general feel for the day, with weekly photo updates.

 

[PharmabolicsOz]

Log sponsored by @PharmabolicsOz

After a botched weight cut to see if I can still make welterweight, a surprise groin surgery and the worst chest infection I’ve ever experienced, I’m in desperate need of a rebound to rebuild. Thankfully @PharmabolicsOz has sponsored this log to get myself back in fighting form.

Background:

Im currently on 175mg TRT, and after the above chaos, im down to record low of 79kg at 185cm. I haven’t been able to train weight, eat properly or do cardio for over 2 weeks now, and I’m itching to get back to normal.

The way forward:

Goal: To rebuild myself after being functionally crippled the last few weeks. Gain my weight, size and strength back, and ideally stay lean while doing it. While these doses may be low, I’m big on health and longevity. I’ve had my fun with big cycles, but im older now and this is what im comfortable with.

Cycle – 16 weeks:

250 Sustanon a week (sponsored by @PharmabolicsOz)
200 Equipoise a week (sponsored by @PharmabolicsOz)
1 – 2mg Retatrutide a week (depending on hunger levels)
600mg Injectable L-Carnitine daily
5mg Cialis daily
1mg Finasteride daily
2mg Melatonin nightly
5000ui’s vitamin D3 daily
50mg Zinc daily
1000mg Vitamin C daily

You’ll notice I dont use any AI’s. I generally try to avoid using them when possible. I dont like the side effects associated with them, and I manage my E by splitting up my injections into daily shots, keeping my bodyfat low and keeping an eye on my bloodwork. Everything Cialis onwards, in my experience, does a great job at keeping E in check, and that’ll also be assisted with the Equipoise, as we all know EQ is a great AI.

Now, why the Retatrutide if im trying to rebuild? Quiet simply, Insulin Sensitivity and inflammation control. I keep the Reta dose low enough to reap the many benefits, while still being able to eat.

Food/Nutrition/Macros:

Im going to start on the below, with the aim to slowly increase calories over the 16 weeks, as weight goes up. Starting at;

Calories 2600
Protein 200
Carbs 270
Fat 80

As the weight increases week to week, so will the calories and macros. Im generally not a set meal type person, I tend just to eat whenever I can, and just aim to hit the total goal at the end of the day.

Training:

Day 1 – Chest and Biceps
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders and Triceps
Day 5 – Sports Cardio 1
Day 6 – Sports Cardio 2
Day 7 – Rest

In the first few weeks, ill be obviously easing into the training, around my limitations post surgery.

Bloodwork:

I had bloods taken on the 17/10/2025, so I would have recent TRT only levels. I generally like to get bloods done every 4-6 weeks;

Total Test – 1003 ng/dL
Free Test – 640 pmol/L
Estradiol (E2) – 112 pmol/L

In Conclusion:

I cant thank @PharmabolicsOz enough. Im still a new member, and he’s taken a chance on a newbie, at a time in my training that I really needed it.

Solid comeback plan! Absolutely pumped to be supporting this journey with you!

It’s inspiring to see you bouncing back after all the hurdles.

I love the focus on health and longevity while rebuilding strength; it’s a great reminder that it’s not just about the quick gains, but the long term sustainability.

Can’t wait to see the progress over these next 16 weeks, let’s make it happen!Keep crushing it, and we’ve got your back every step of the way!

 

[Nasser1997o2]

Solid comeback plan! Absolutely pumped to be supporting this journey with you!

It’s inspiring to see you bouncing back after all the hurdles.

I love the focus on health and longevity while rebuilding strength; it’s a great reminder that it’s not just about the quick gains, but the long term sustainability.

Can’t wait to see the progress over these next 16 weeks, let’s make it happen!Keep crushing it, and we’ve got your back every step of the way!

You’re lucky I’m already married lol

 

[PharmabolicsOz]

You’re lucky I’m already married lol

hahah

Already muscular
Takes care of his health
Tall
sponsored by @PharmabolicsOz

what more could you ask for???

 

[Allupfromhere]

Log sponsored by @PharmabolicsOz

After a botched weight cut to see if I can still make welterweight, a surprise groin surgery and the worst chest infection I’ve ever experienced, I’m in desperate need of a rebound to rebuild. Thankfully @PharmabolicsOz has sponsored this log to get myself back in fighting form.

Background:

Im currently on 175mg TRT, and after the above chaos, im down to record low of 79kg at 185cm. I haven’t been able to train weight, eat properly or do cardio for over 2 weeks now, and I’m itching to get back to normal.

The way forward:

Goal: To rebuild myself after being functionally crippled the last few weeks. Gain my weight, size and strength back, and ideally stay lean while doing it. While these doses may be low, I’m big on health and longevity. I’ve had my fun with big cycles, but im older now and this is what im comfortable with.

Cycle – 16 weeks:

250 Sustanon a week (sponsored by @PharmabolicsOz)
200 Equipoise a week (sponsored by @PharmabolicsOz)
1 – 2mg Retatrutide a week (depending on hunger levels)
600mg Injectable L-Carnitine daily
5mg Cialis daily
1mg Finasteride daily
2mg Melatonin nightly
5000ui’s vitamin D3 daily
50mg Zinc daily
1000mg Vitamin C daily

You’ll notice I dont use any AI’s. I generally try to avoid using them when possible. I dont like the side effects associated with them, and I manage my E by splitting up my injections into daily shots, keeping my bodyfat low and keeping an eye on my bloodwork. Everything Cialis onwards, in my experience, does a great job at keeping E in check, and that’ll also be assisted with the Equipoise, as we all know EQ is a great AI.

Now, why the Retatrutide if im trying to rebuild? Quiet simply, Insulin Sensitivity and inflammation control. I keep the Reta dose low enough to reap the many benefits, while still being able to eat.

Food/Nutrition/Macros:

Im going to start on the below, with the aim to slowly increase calories over the 16 weeks, as weight goes up. Starting at;

Calories 2600
Protein 200
Carbs 270
Fat 80

As the weight increases week to week, so will the calories and macros. Im generally not a set meal type person, I tend just to eat whenever I can, and just aim to hit the total goal at the end of the day.

Training:

Day 1 – Chest and Biceps
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders and Triceps
Day 5 – Sports Cardio 1
Day 6 – Sports Cardio 2
Day 7 – Rest

In the first few weeks, ill be obviously easing into the training, around my limitations post surgery.

Bloodwork:

I had bloods taken on the 17/10/2025, so I would have recent TRT only levels. I generally like to get bloods done every 4-6 weeks;

Total Test – 1003 ng/dL
Free Test – 640 pmol/L
Estradiol (E2) – 112 pmol/L

In Conclusion:

I cant thank @PharmabolicsOz enough. Im still a new member, and he’s taken a chance on a newbie, at a time in my training that I really needed it.

Welcome to Evo brother
Awesome structure and layout and a solid start to your log!
Congratulations on your sponsorship and the support from @PharmabolicsOz. Sponsorship is a privilege so do the brand proud

Keel to follow your response for your sus/eq ratios too bro, have you run eq before? We have been doing a bit of community research on it ai like influence from a heap of logs which is interesting to see.

Completey agree with the reta brother, i think alot of people move their attention to the weightloss/hunger suppression side of the drug but the other effects are an even bigger benifit in so many situations. I feel it should be run every cycle at a suitable dose for the intended goal.

Will be following brother, keen to see this log fire up

 

[Nasser1997o2]

Welcome to Evo brother
Awesome structure and layout and a solid start to your log!
Congratulations on your sponsorship and the support from @PharmabolicsOz. Sponsorship is a privilege so do the brand proud

Keel to follow your response for your sus/eq ratios too bro, have you run eq before? We have been doing a bit of community research on it ai like influence from a heap of logs which is interesting to see.

Completey agree with the reta brother, i think alot of people move their attention to the weightloss/hunger suppression side of the drug but the other effects are an even bigger benifit in so many situations. I feel it should be run every cycle at a suitable dose for the intended goal.

Will be following brother, keen to see this log fire up

Yeah I’ve ran EQ before. When I was younger and riskier I did the standard 600mg eq for 16 weeks at a much lower test of around 375.

I found it fine, but in my experience when you run EQ higher than test I get the anxiety side effects. I think it competes for the receptors in a strange way, as anytime I run it lower than test I’m always side effect free.

I don’t get a lot of water retention or anything, and always feel generally great on it.

Of course I’d prefer primo, but good luck finding that around these days.

 

[Nasser1997o2]

Welcome to Evo brother
Awesome structure and layout and a solid start to your log!
Congratulations on your sponsorship and the support from @PharmabolicsOz. Sponsorship is a privilege so do the brand proud

Keel to follow your response for your sus/eq ratios too bro, have you run eq before? We have been doing a bit of community research on it ai like influence from a heap of logs which is interesting to see.

Completey agree with the reta brother, i think alot of people move their attention to the weightloss/hunger suppression side of the drug but the other effects are an even bigger benifit in so many situations. I feel it should be run every cycle at a suitable dose for the intended goal.

Will be following brother, keen to see this log fire up

Additionally, I was provided with enough sustanon to increase to 300mg test for the 16 weeks.

So if I find the ratio is too close, or my E completely tanks, I can bump up the test and go from there.

 

[Allupfromhere]

Additionally, I was provided with enough sustanon to increase to 300mg test for the 16 weeks.

So if I find the ratio is too close, or my E completely tanks, I can bump up the test and go from there.

Yeah nice brother i did the same, almost at 2.2:1 test:eq and hoping the next bloods have e2 back to where i need it.

 

[Nasser1997o2]

Yeah nice brother i did the same, almost at 2.2:1 test:eq and hoping the next bloods have e2 back to where i need it.

I’m a medical THC enjoyer, so normally I’m ok with E Levels. It does increase E a little, but you have to really be using heaps to get the effect.

And generally I think it’s more because you’re more likely to overeat and get flabby when you over do it.

And if E gets criminally low, nothing a few pre workout dbol won’t fix (until the back pumps become unbearable) haha

 

[Mobster]

You'll gain back losses very quickly. Reset and rebuild

 

[Nasser1997o2]

You'll gain back losses very quickly. Reset and rebuild

I hope so. I haven’t been this light in ages.

I get whack death face when I get lean so it really doesn’t look the best

 

[stevesmi]

Log sponsored by @PharmabolicsOz

After a botched weight cut to see if I can still make welterweight, a surprise groin surgery and the worst chest infection I’ve ever experienced, I’m in desperate need of a rebound to rebuild. Thankfully @PharmabolicsOz has sponsored this log to get myself back in fighting form.

Background:

Im currently on 175mg TRT, and after the above chaos, im down to record low of 79kg at 185cm. I haven’t been able to train weight, eat properly or do cardio for over 2 weeks now, and I’m itching to get back to normal.

The way forward:

Goal: To rebuild myself after being functionally crippled the last few weeks. Gain my weight, size and strength back, and ideally stay lean while doing it. While these doses may be low, I’m big on health and longevity. I’ve had my fun with big cycles, but im older now and this is what im comfortable with.

Cycle – 16 weeks:

250 Sustanon a week (sponsored by @PharmabolicsOz)
200 Equipoise a week (sponsored by @PharmabolicsOz)
1 – 2mg Retatrutide a week (depending on hunger levels)
600mg Injectable L-Carnitine daily
5mg Cialis daily
1mg Finasteride daily
2mg Melatonin nightly
5000ui’s vitamin D3 daily
50mg Zinc daily
1000mg Vitamin C daily

You’ll notice I dont use any AI’s. I generally try to avoid using them when possible. I dont like the side effects associated with them, and I manage my E by splitting up my injections into daily shots, keeping my bodyfat low and keeping an eye on my bloodwork. Everything Cialis onwards, in my experience, does a great job at keeping E in check, and that’ll also be assisted with the Equipoise, as we all know EQ is a great AI.

Now, why the Retatrutide if im trying to rebuild? Quiet simply, Insulin Sensitivity and inflammation control. I keep the Reta dose low enough to reap the many benefits, while still being able to eat.

Food/Nutrition/Macros:

Im going to start on the below, with the aim to slowly increase calories over the 16 weeks, as weight goes up. Starting at;

Calories 2600
Protein 200
Carbs 270
Fat 80

As the weight increases week to week, so will the calories and macros. Im generally not a set meal type person, I tend just to eat whenever I can, and just aim to hit the total goal at the end of the day.

Training:

Day 1 – Chest and Biceps
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders and Triceps
Day 5 – Sports Cardio 1
Day 6 – Sports Cardio 2
Day 7 – Rest

In the first few weeks, ill be obviously easing into the training, around my limitations post surgery.

Bloodwork:

I had bloods taken on the 17/10/2025, so I would have recent TRT only levels. I generally like to get bloods done every 4-6 weeks;

Total Test – 1003 ng/dL
Free Test – 640 pmol/L
Estradiol (E2) – 112 pmol/L

In Conclusion:

I cant thank @PharmabolicsOz enough. Im still a new member, and he’s taken a chance on a newbie, at a time in my training that I really needed it.

@Nasser1997o2 nice start to this Log. I'm glad you're getting it going. I love how you're taking a more active approach to your training splits.

 

[ceo]

Log sponsored by @PharmabolicsOz

After a botched weight cut to see if I can still make welterweight, a surprise groin surgery and the worst chest infection I’ve ever experienced, I’m in desperate need of a rebound to rebuild. Thankfully @PharmabolicsOz has sponsored this log to get myself back in fighting form.

Background:

Im currently on 175mg TRT, and after the above chaos, im down to record low of 79kg at 185cm. I haven’t been able to train weight, eat properly or do cardio for over 2 weeks now, and I’m itching to get back to normal.

The way forward:

Goal: To rebuild myself after being functionally crippled the last few weeks. Gain my weight, size and strength back, and ideally stay lean while doing it. While these doses may be low, I’m big on health and longevity. I’ve had my fun with big cycles, but im older now and this is what im comfortable with.

Cycle – 16 weeks:

250 Sustanon a week (sponsored by @PharmabolicsOz)
200 Equipoise a week (sponsored by @PharmabolicsOz)
1 – 2mg Retatrutide a week (depending on hunger levels)
600mg Injectable L-Carnitine daily
5mg Cialis daily
1mg Finasteride daily
2mg Melatonin nightly
5000ui’s vitamin D3 daily
50mg Zinc daily
1000mg Vitamin C daily

You’ll notice I dont use any AI’s. I generally try to avoid using them when possible. I dont like the side effects associated with them, and I manage my E by splitting up my injections into daily shots, keeping my bodyfat low and keeping an eye on my bloodwork. Everything Cialis onwards, in my experience, does a great job at keeping E in check, and that’ll also be assisted with the Equipoise, as we all know EQ is a great AI.

Now, why the Retatrutide if im trying to rebuild? Quiet simply, Insulin Sensitivity and inflammation control. I keep the Reta dose low enough to reap the many benefits, while still being able to eat.

Food/Nutrition/Macros:

Im going to start on the below, with the aim to slowly increase calories over the 16 weeks, as weight goes up. Starting at;

Calories 2600
Protein 200
Carbs 270
Fat 80

As the weight increases week to week, so will the calories and macros. Im generally not a set meal type person, I tend just to eat whenever I can, and just aim to hit the total goal at the end of the day.

Training:

Day 1 – Chest and Biceps
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders and Triceps
Day 5 – Sports Cardio 1
Day 6 – Sports Cardio 2
Day 7 – Rest

In the first few weeks, ill be obviously easing into the training, around my limitations post surgery.

Bloodwork:

I had bloods taken on the 17/10/2025, so I would have recent TRT only levels. I generally like to get bloods done every 4-6 weeks;

Total Test – 1003 ng/dL
Free Test – 640 pmol/L
Estradiol (E2) – 112 pmol/L

In Conclusion:

I cant thank @PharmabolicsOz enough. Im still a new member, and he’s taken a chance on a newbie, at a time in my training that I really needed it.

bros hell yeah welcome to EVO logging family! you look tight! nice physique and ready to kill it 100% @Nasser1997o2

 

[ROIDDERS]

Log sponsored by @PharmabolicsOz

After a botched weight cut to see if I can still make welterweight, a surprise groin surgery and the worst chest infection I’ve ever experienced, I’m in desperate need of a rebound to rebuild. Thankfully @PharmabolicsOz has sponsored this log to get myself back in fighting form.

Background:

Im currently on 175mg TRT, and after the above chaos, im down to record low of 79kg at 185cm. I haven’t been able to train weight, eat properly or do cardio for over 2 weeks now, and I’m itching to get back to normal.

The way forward:

Goal: To rebuild myself after being functionally crippled the last few weeks. Gain my weight, size and strength back, and ideally stay lean while doing it. While these doses may be low, I’m big on health and longevity. I’ve had my fun with big cycles, but im older now and this is what im comfortable with.

Cycle – 16 weeks:

250 Sustanon a week (sponsored by @PharmabolicsOz)
200 Equipoise a week (sponsored by @PharmabolicsOz)
1 – 2mg Retatrutide a week (depending on hunger levels)
600mg Injectable L-Carnitine daily
5mg Cialis daily
1mg Finasteride daily
2mg Melatonin nightly
5000ui’s vitamin D3 daily
50mg Zinc daily
1000mg Vitamin C daily

You’ll notice I dont use any AI’s. I generally try to avoid using them when possible. I dont like the side effects associated with them, and I manage my E by splitting up my injections into daily shots, keeping my bodyfat low and keeping an eye on my bloodwork. Everything Cialis onwards, in my experience, does a great job at keeping E in check, and that’ll also be assisted with the Equipoise, as we all know EQ is a great AI.

Now, why the Retatrutide if im trying to rebuild? Quiet simply, Insulin Sensitivity and inflammation control. I keep the Reta dose low enough to reap the many benefits, while still being able to eat.

Food/Nutrition/Macros:

Im going to start on the below, with the aim to slowly increase calories over the 16 weeks, as weight goes up. Starting at;

Calories 2600
Protein 200
Carbs 270
Fat 80

As the weight increases week to week, so will the calories and macros. Im generally not a set meal type person, I tend just to eat whenever I can, and just aim to hit the total goal at the end of the day.

Training:

Day 1 – Chest and Biceps
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders and Triceps
Day 5 – Sports Cardio 1
Day 6 – Sports Cardio 2
Day 7 – Rest

In the first few weeks, ill be obviously easing into the training, around my limitations post surgery.

Bloodwork:

I had bloods taken on the 17/10/2025, so I would have recent TRT only levels. I generally like to get bloods done every 4-6 weeks;

Total Test – 1003 ng/dL
Free Test – 640 pmol/L
Estradiol (E2) – 112 pmol/L

In Conclusion:

I cant thank @PharmabolicsOz enough. Im still a new member, and he’s taken a chance on a newbie, at a time in my training that I really needed it.

@Nasser1997o2 Very nice cycle you're putting together. I like that you're going mild. You're not doing anything too crazy. You should see some good results.

 

[Nasser1997o2]

Nightly Update

Im going to do my best to do a nightly update every day to go over the day, how i felt, training, food ect.

In terms of the injection frequency, i pre-load a weeks worth of shots ahead of time, as i split the weekly dose into 5 microshots (injecting monday to friday, weekends off). Because the EQ is 400mg per ml and the Sustanon is 250ml per ml, the total daily volume is only 0.3ml (0.1ml of EQ and 0.2 of the Sus). There is no pip, as its a very small amount daily and i pinned my lats, which i think is an underated spot.

Always get a little pip from the injectable L-Carnitine, but as long as i move the part I pinned, it goes away. The pip is always worth it.

I also shot my weekly Reta, and for some reason it absolutely stung for ages. Again, worth it, PIP is just weakness leaving the body.

Training:
My first training session back was great. I was itching to train and felt really good. Strength is obviously down a fair bit;

Chest and Biceps;
Incline DB Press - 3 sets of 35 kg
Flat DB Press - 3 sets of 35kg
Cable Crossovers - 3 sets of plate setting 23kg
Incline Bench Press - 3 sets of 60kg (chest was pretty torched by then)
Hammer Curls - 3 sets of 15kg
Decline Curls - 3 sets of 10kg

Had to really focus on not engaging my groin and put pressure on my diaphram which was pretty weird, but we got it done.

Food:
It was a struggle to get in the 2600 cals, after not eating much for so long. Had to force in some pizza and candy to hit the macro goals. Ended up slightly over on the fat and under on the carbs, but im just glad i was able to get it all down;

Calories 2607
Protein 201
Carbs 213
Fat 102

Overall, felt much better, definately more like myself, which was a big morale boost.

 

[2Thick]

Log sponsored by @PharmabolicsOz

After a botched weight cut to see if I can still make welterweight, a surprise groin surgery and the worst chest infection I’ve ever experienced, I’m in desperate need of a rebound to rebuild. Thankfully @PharmabolicsOz has sponsored this log to get myself back in fighting form.

Background:

Im currently on 175mg TRT, and after the above chaos, im down to record low of 79kg at 185cm. I haven’t been able to train weight, eat properly or do cardio for over 2 weeks now, and I’m itching to get back to normal.

The way forward:

Goal: To rebuild myself after being functionally crippled the last few weeks. Gain my weight, size and strength back, and ideally stay lean while doing it. While these doses may be low, I’m big on health and longevity. I’ve had my fun with big cycles, but im older now and this is what im comfortable with.

Cycle – 16 weeks:

250 Sustanon a week (sponsored by @PharmabolicsOz)
200 Equipoise a week (sponsored by @PharmabolicsOz)
1 – 2mg Retatrutide a week (depending on hunger levels)
600mg Injectable L-Carnitine daily
5mg Cialis daily
1mg Finasteride daily
2mg Melatonin nightly
5000ui’s vitamin D3 daily
50mg Zinc daily
1000mg Vitamin C daily

You’ll notice I dont use any AI’s. I generally try to avoid using them when possible. I dont like the side effects associated with them, and I manage my E by splitting up my injections into daily shots, keeping my bodyfat low and keeping an eye on my bloodwork. Everything Cialis onwards, in my experience, does a great job at keeping E in check, and that’ll also be assisted with the Equipoise, as we all know EQ is a great AI.

Now, why the Retatrutide if im trying to rebuild? Quiet simply, Insulin Sensitivity and inflammation control. I keep the Reta dose low enough to reap the many benefits, while still being able to eat.

Food/Nutrition/Macros:

Im going to start on the below, with the aim to slowly increase calories over the 16 weeks, as weight goes up. Starting at;

Calories 2600
Protein 200
Carbs 270
Fat 80

As the weight increases week to week, so will the calories and macros. Im generally not a set meal type person, I tend just to eat whenever I can, and just aim to hit the total goal at the end of the day.

Training:

Day 1 – Chest and Biceps
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders and Triceps
Day 5 – Sports Cardio 1
Day 6 – Sports Cardio 2
Day 7 – Rest

In the first few weeks, ill be obviously easing into the training, around my limitations post surgery.

Bloodwork:

I had bloods taken on the 17/10/2025, so I would have recent TRT only levels. I generally like to get bloods done every 4-6 weeks;

Total Test – 1003 ng/dL
Free Test – 640 pmol/L
Estradiol (E2) – 112 pmol/L

In Conclusion:

I cant thank @PharmabolicsOz enough. Im still a new member, and he’s taken a chance on a newbie, at a time in my training that I really needed it.

you look super lean and tight! how do you achieve such a tight waist like that? @Nasser1997o2 I bet you do a lot of stomach vacuums.

 

[Ulter]

Nightly Update

Im going to do my best to do a nightly update every day to go over the day, how i felt, training, food ect.

In terms of the injection frequency, i pre-load a weeks worth of shots ahead of time, as i split the weekly dose into 5 microshots (injecting monday to friday, weekends off). Because the EQ is 400mg per ml and the Sustanon is 250ml per ml, the total daily volume is only 0.3ml (0.1ml of EQ and 0.2 of the Sus). There is no pip, as its a very small amount daily and i pinned my lats, which i think is an underated spot.

Always get a little pip from the injectable L-Carnitine, but as long as i move the part I pinned, it goes away. The pip is always worth it.

I also shot my weekly Reta, and for some reason it absolutely stung for ages. Again, worth it, PIP is just weakness leaving the body.

Training:
My first training session back was great. I was itching to train and felt really good. Strength is obviously down a fair bit;

Chest and Biceps;
Incline DB Press - 3 sets of 35 kg
Flat DB Press - 3 sets of 35kg
Cable Crossovers - 3 sets of plate setting 23kg
Incline Bench Press - 3 sets of 60kg (chest was pretty torched by then)
Hammer Curls - 3 sets of 15kg
Decline Curls - 3 sets of 10kg

Had to really focus on not engaging my groin and put pressure on my diaphram which was pretty weird, but we got it done.

Food:
It was a struggle to get in the 2600 cals, after not eating much for so long. Had to force in some pizza and candy to hit the macro goals. Ended up slightly over on the fat and under on the carbs, but im just glad i was able to get it all down;

Calories 2607
Protein 201
Carbs 213
Fat 102

Overall, felt much better, definately more like myself, which was a big morale boost.

If you can put in nightly updates that would be fantastic. Also be nice to see some food pictures you're doing. As others have said, you are extremely lean. That's very impressive and it will help a lot of people learning more about your protocol. @Nasser1997o2

 

[Allupfromhere]

Nightly Update

Im going to do my best to do a nightly update every day to go over the day, how i felt, training, food ect.

In terms of the injection frequency, i pre-load a weeks worth of shots ahead of time, as i split the weekly dose into 5 microshots (injecting monday to friday, weekends off). Because the EQ is 400mg per ml and the Sustanon is 250ml per ml, the total daily volume is only 0.3ml (0.1ml of EQ and 0.2 of the Sus). There is no pip, as its a very small amount daily and i pinned my lats, which i think is an underated spot.

Always get a little pip from the injectable L-Carnitine, but as long as i move the part I pinned, it goes away. The pip is always worth it.

I also shot my weekly Reta, and for some reason it absolutely stung for ages. Again, worth it, PIP is just weakness leaving the body.

Training:
My first training session back was great. I was itching to train and felt really good. Strength is obviously down a fair bit;

Chest and Biceps;
Incline DB Press - 3 sets of 35 kg
Flat DB Press - 3 sets of 35kg
Cable Crossovers - 3 sets of plate setting 23kg
Incline Bench Press - 3 sets of 60kg (chest was pretty torched by then)
Hammer Curls - 3 sets of 15kg
Decline Curls - 3 sets of 10kg

Had to really focus on not engaging my groin and put pressure on my diaphram which was pretty weird, but we got it done.

Food:
It was a struggle to get in the 2600 cals, after not eating much for so long. Had to force in some pizza and candy to hit the macro goals. Ended up slightly over on the fat and under on the carbs, but im just glad i was able to get it all down;

Calories 2607
Protein 201
Carbs 213
Fat 102

Overall, felt much better, definately more like myself, which was a big morale boost.

Yeah l carnitine injections can have a little spice depending what brand you use but agreed its worth it.

Strange you get pip from the reta though? What volume injection sub q you pinning for 2mg?

 

[Nasser1997o2]

you look super lean and tight! how do you achieve such a tight waist like that? @Nasser1997o2 I bet you do a lot of stomach vacuums.

Honestly dude, I don’t even train abs.

It’s just generic, everyone in my family has small waists.

The downside is that my abs aren’t symmetrical.

 

[Nasser1997o2]

If you can put in nightly updates that would be fantastic. Also be nice to see some food pictures you're doing. As others have said, you are extremely lean. That's very impressive and it will help a lot of people learning more about your protocol. @Nasser1997o2

A great way to get super lean is to get a debilitating chest infection post surgery that prevents you from eating for 2 weeks

 

[Nasser1997o2]

Yeah l carnitine injections can have a little spice depending what brand you use but agreed its worth it.

Strange you get pip from the reta though? What volume injection sub q you pinning for 2mg?

I think i wiped the area with an alcohol wipe and when i injected it, hit a really wet spot and pushed some of the alcohol sub q.

It was my lower back too, so it felt like a bug bite.

 

[Allupfromhere]

I think i wiped the area with an alcohol wipe and when i injected it, hit a really wet spot and pushed some of the alcohol sub q.

It was my lower back too, so it felt like a bug bite.

Ahhh yes haha i have had the same, catches you off guard when the sting hits hahaha

 

[ballin2504]

Log sponsored by @PharmabolicsOz

After a botched weight cut to see if I can still make welterweight, a surprise groin surgery and the worst chest infection I’ve ever experienced, I’m in desperate need of a rebound to rebuild. Thankfully @PharmabolicsOz has sponsored this log to get myself back in fighting form.

Background:

Im currently on 175mg TRT, and after the above chaos, im down to record low of 79kg at 185cm. I haven’t been able to train weight, eat properly or do cardio for over 2 weeks now, and I’m itching to get back to normal.

The way forward:

Goal: To rebuild myself after being functionally crippled the last few weeks. Gain my weight, size and strength back, and ideally stay lean while doing it. While these doses may be low, I’m big on health and longevity. I’ve had my fun with big cycles, but im older now and this is what im comfortable with.

Cycle – 16 weeks:

250 Sustanon a week (sponsored by @PharmabolicsOz)
200 Equipoise a week (sponsored by @PharmabolicsOz)
1 – 2mg Retatrutide a week (depending on hunger levels)
600mg Injectable L-Carnitine daily
5mg Cialis daily
1mg Finasteride daily
2mg Melatonin nightly
5000ui’s vitamin D3 daily
50mg Zinc daily
1000mg Vitamin C daily

You’ll notice I dont use any AI’s. I generally try to avoid using them when possible. I dont like the side effects associated with them, and I manage my E by splitting up my injections into daily shots, keeping my bodyfat low and keeping an eye on my bloodwork. Everything Cialis onwards, in my experience, does a great job at keeping E in check, and that’ll also be assisted with the Equipoise, as we all know EQ is a great AI.

Now, why the Retatrutide if im trying to rebuild? Quiet simply, Insulin Sensitivity and inflammation control. I keep the Reta dose low enough to reap the many benefits, while still being able to eat.

Food/Nutrition/Macros:

Im going to start on the below, with the aim to slowly increase calories over the 16 weeks, as weight goes up. Starting at;

Calories 2600
Protein 200
Carbs 270
Fat 80

As the weight increases week to week, so will the calories and macros. Im generally not a set meal type person, I tend just to eat whenever I can, and just aim to hit the total goal at the end of the day.

Training:

Day 1 – Chest and Biceps
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders and Triceps
Day 5 – Sports Cardio 1
Day 6 – Sports Cardio 2
Day 7 – Rest

In the first few weeks, ill be obviously easing into the training, around my limitations post surgery.

Bloodwork:

I had bloods taken on the 17/10/2025, so I would have recent TRT only levels. I generally like to get bloods done every 4-6 weeks;

Total Test – 1003 ng/dL
Free Test – 640 pmol/L
Estradiol (E2) – 112 pmol/L

In Conclusion:

I cant thank @PharmabolicsOz enough. Im still a new member, and he’s taken a chance on a newbie, at a time in my training that I really needed it.

@Nasser1997o2 Greta start to the log and welcome to evo brother. We are glad to have you.

 

[LevButlerov]

I take psyllium husk 5g morning and night. Generally try to get all my probiotics from yogurt, fermented foods and kombucha.

Myself and Mrs.Nasser have been a massive fans of reta since it became available.

I plan to post nightly updates with details on my training, food and general feel for the day, with weekly photo updates.

try getting more psyllium and probiotics you'll see a difference

 

[2Thick]

Honestly dude, I don’t even train abs.

It’s just generic, everyone in my family has small waists.

The downside is that my abs aren’t symmetrical.

okay that gives you something to work on then

 

[Ulter]

A great way to get super lean is to get a debilitating chest infection post surgery that prevents you from eating for 2 weeks

well fasting has benefits

 

[Nasser1997o2]

Nightly Update

Today i was way hungrier than normal. Had a craving for grilled meats all day, and if im going to cave in to any craving, its grilling. I hit my overall calories, but completely botched the macro ratio. Im not too worried though, if im going to go over in any macro, might as well be protein.

I apologize for again no food photos, but we've all seen grilled chicken before. I grew up in the peak of the cringe instagram food culture, so i really dont do the food photos thing. Especially for typical bodybuilding food like eggs, oats and grilled chicken.

The only thing that really stood out as different today, was that i was in a rather touchy mood all day. Nothing major, but i just felt i was more snappy and short tempered than normal. Cant put my finger on why, but probably just the human condition.

Training:
Today was legs. I really had to be careful, as my surgery was my groin area. I really stripped the weight back and tried to really focus on engaging the right muscles and not pushing through my groin. Feel ok now, but tommorrow i might be doing the cowboy walk;

Barbell Squats - 3 sets of 80kg
Stiff legged deadlifts - 3 sets of 80kg
Seated leg press machine - 3 sets of setting 120
Leg Extension Machine - 3 sets of setting 84
Seated Hamstring Curl Machine - 3 Sets of setting 36

I took it very gingerly. Focusing on slow and controlled movements. My legs have always been a weak spot, so its the area im most hoping for improvements.

Food:
I, hand to god, probably ate the most grilled chicken thighs in a day, ever. Like i mentioned above, just super hungry for meat all day;
Calories - 2538
Protein - 315
Carbs - 98
Fats - 87

Protein is the macro that im most likely to overeat on. My favourite foods are things like steak, eggs, chicken thighs and any sort of BBQ. I think the L-Carnitine really does affect the types of foods you crave, as i noticed when i added it in to my rotation years ago, thats when i noticed the shift in my eating habbits. Better that, than donuts, cookies and chocolate.

 

[LevButlerov]

Nightly Update

Today i was way hungrier than normal. Had a craving for grilled meats all day, and if im going to cave in to any craving, its grilling. I hit my overall calories, but completely botched the macro ratio. Im not too worried though, if im going to go over in any macro, might as well be protein.

I apologize for again no food photos, but we've all seen grilled chicken before. I grew up in the peak of the cringe instagram food culture, so i really dont do the food photos thing. Especially for typical bodybuilding food like eggs, oats and grilled chicken.

The only thing that really stood out as different today, was that i was in a rather touchy mood all day. Nothing major, but i just felt i was more snappy and short tempered than normal. Cant put my finger on why, but probably just the human condition.

Training:
Today was legs. I really had to be careful, as my surgery was my groin area. I really stripped the weight back and tried to really focus on engaging the right muscles and not pushing through my groin. Feel ok now, but tommorrow i might be doing the cowboy walk;

Barbell Squats - 3 sets of 80kg
Stiff legged deadlifts - 3 sets of 80kg
Seated leg press machine - 3 sets of setting 120
Leg Extension Machine - 3 sets of setting 84
Seated Hamstring Curl Machine - 3 Sets of setting 36

I took it very gingerly. Focusing on slow and controlled movements. My legs have always been a weak spot, so its the area im most hoping for improvements.

Food:
I, hand to god, probably ate the most grilled chicken thighs in a day, ever. Like i mentioned above, just super hungry for meat all day;
Calories - 2538
Protein - 315
Carbs - 98
Fats - 87

Protein is the macro that im most likely to overeat on. My favourite foods are things like steak, eggs, chicken thighs and any sort of BBQ. I think the L-Carnitine really does affect the types of foods you crave, as i noticed when i added it in to my rotation years ago, thats when i noticed the shift in my eating habbits. Better that, than donuts, cookies and chocolate.

big update Squats and RDLs looked careful but productive after surgery, smart call keeping the weight at 80 kg while you rebuild tension control. you have to be safe with this!

Strong appetite spike is a good sign your system’s firing again, and hitting 315 g protein is perfect, push it to 400 grams/d and you get PROTEIN KING title @Nasser1997o2

 

[Nasser1997o2]

big update Squats and RDLs looked careful but productive after surgery, smart call keeping the weight at 80 kg while you rebuild tension control. you have to be safe with this!

Strong appetite spike is a good sign your system’s firing again, and hitting 315 g protein is perfect, push it to 400 grams/d and you get PROTEIN KING title @Nasser1997o2

If left to my own devices, I would gladly do that.

But I know I have better lifts on a higher carb intake.

 

[LevButlerov]

If left to my own devices, I would gladly do that.

But I know I have better lifts on a higher carb intake.

You can have higher carbs and higher protein both

 

[Nasser1997o2]

You can have higher carbs and higher protein both

You madman

 

[LevButlerov]

You madman

going to max out Lol

 

[Nasser1997o2]

Nightly Update

I dont normally take Caffiene based preworkouts, but i had this sample to try. Paired it with 40g of Carbs from candy, 30mins before the session. Got a great pump and had good energy, but crashed pretty hard afterwards, making the rest of the day a real drag. I think i'll stick to stim free preworkouts, and i got an exciting one to try tommorrow (stay tuned ).

Training

Today was back day, got to train during the mid morning which is rare for me, as i usually have to train at night. Tried my best to get a photo of the pump, but i had to balance the phone on a door handle, and im not the best at photos.

Barbell Pendlay rows, underhand grip - 3 sets of 70kg
Plate loaded Seated row machine, overhand grip - 3 sets of 80kg
Plate loaded pulldown machine, single arm underhand grip - 3 sets of 60kg
Low cable row, close grip - 3 sets of machine setting 79kg
Lat pulldown, hammer grip - 3 sets of machine setting 79kg
Straight arm pulldown - 3 sets of machine setting 22.5kg

I switched from bent over rows to pendlay rows a couple of years ago, after just randomly deciding to try it. Have been a massive fan since. I don't really do conventional or sumo deadlifts.

Nutrition

Managed to stay closer to the macro ranges i set.
Calories 2572
Protein 247
Carbs 212
Fat 81

Last thing to mention, i have been having to use the bathroom pretty often. I think the increase in calories and food volume is weirdly interacting with the reta. Im wondering if increased gastrointestinal emptying is affecting nutrient and calorie absorbtion. I feel good, but it will be interesting to see my weight at the end of the week.

 

[LevButlerov]

Nightly Update

I dont normally take Caffiene based preworkouts, but i had this sample to try. Paired it with 40g of Carbs from candy, 30mins before the session. Got a great pump and had good energy, but crashed pretty hard afterwards, making the rest of the day a real drag. I think i'll stick to stim free preworkouts, and i got an exciting one to try tommorrow (stay tuned ).

Training

Today was back day, got to train during the mid morning which is rare for me, as i usually have to train at night. Tried my best to get a photo of the pump, but i had to balance the phone on a door handle, and im not the best at photos.

Barbell Pendlay rows, underhand grip - 3 sets of 70kg
Plate loaded Seated row machine, overhand grip - 3 sets of 80kg
Plate loaded pulldown machine, single arm underhand grip - 3 sets of 60kg
Low cable row, close grip - 3 sets of machine setting 79kg
Lat pulldown, hammer grip - 3 sets of machine setting 79kg
Straight arm pulldown - 3 sets of machine setting 22.5kg

I switched from bent over rows to pendlay rows a couple of years ago, after just randomly deciding to try it. Have been a massive fan since. I don't really do conventional or sumo deadlifts.

Nutrition

Managed to stay closer to the macro ranges i set.
Calories 2572
Protein 247
Carbs 212
Fat 81

Last thing to mention, i have been having to use the bathroom pretty often. I think the increase in calories and food volume is weirdly interacting with the reta. Im wondering if increased gastrointestinal emptying is affecting nutrient and calorie absorbtion. I feel good, but it will be interesting to see my weight at the end of the week.

Pendlay rows at 70 kg is solid, that’s real back power and the pump must’ve been good with all that volume.

Good call sticking to stim free preworkouts, the crash kills energy for the day.

 

[Nasser1997o2]

Pendlay rows at 70 kg is solid, that’s real back power and the pump must’ve been good with all that volume.

Good call sticking to stim free preworkouts, the crash kills energy for the day.

Because i do two pretty intense sports cardio sessions a week, my cardiovascular system is very healthy. So I think that’s why I prefer a higher volume weights session.

I’ve tried less sets and higher intensity, but it’s just not for me. I like the pump, I like getting a sweat and feeling exhausted after.

Got a special little treat for shoulders today, that should hopefully give an insane pump.

Shoulders is always my “fun” workout

 

[LevButlerov]

Because i do two pretty intense sports cardio sessions a week, my cardiovascular system is very healthy. So I think that’s why I prefer a higher volume weights session.

I’ve tried less sets and higher intensity, but it’s just not for me. I like the pump, I like getting a sweat and feeling exhausted after.

Got a special little treat for shoulders today, that should hopefully give an insane pump.

Shoulders is always my “fun” workout

High volume is good I love it just concerned about any injuries on shoulders.

 

[Mobster]

I can always rest (most days) post workout so love me my coffee

 

[stevesmi]

Nightly Update

I dont normally take Caffiene based preworkouts, but i had this sample to try. Paired it with 40g of Carbs from candy, 30mins before the session. Got a great pump and had good energy, but crashed pretty hard afterwards, making the rest of the day a real drag. I think i'll stick to stim free preworkouts, and i got an exciting one to try tommorrow (stay tuned ).

Training

Today was back day, got to train during the mid morning which is rare for me, as i usually have to train at night. Tried my best to get a photo of the pump, but i had to balance the phone on a door handle, and im not the best at photos.

Barbell Pendlay rows, underhand grip - 3 sets of 70kg
Plate loaded Seated row machine, overhand grip - 3 sets of 80kg
Plate loaded pulldown machine, single arm underhand grip - 3 sets of 60kg
Low cable row, close grip - 3 sets of machine setting 79kg
Lat pulldown, hammer grip - 3 sets of machine setting 79kg
Straight arm pulldown - 3 sets of machine setting 22.5kg

I switched from bent over rows to pendlay rows a couple of years ago, after just randomly deciding to try it. Have been a massive fan since. I don't really do conventional or sumo deadlifts.

Nutrition

Managed to stay closer to the macro ranges i set.
Calories 2572
Protein 247
Carbs 212
Fat 81

Last thing to mention, i have been having to use the bathroom pretty often. I think the increase in calories and food volume is weirdly interacting with the reta. Im wondering if increased gastrointestinal emptying is affecting nutrient and calorie absorbtion. I feel good, but it will be interesting to see my weight at the end of the week.

@Nasser1997o2 I am not a proponent at all for stimulant based pre-workouts. It's not just because of what you experience with the crash, but it's also because the last thing you want to do before a workout is rev up your heart rate. It makes no sense. It's like smoking up your car's motor before you're going to race it. makes no sense.

 

[Ulter]

Because i do two pretty intense sports cardio sessions a week, my cardiovascular system is very healthy. So I think that’s why I prefer a higher volume weights session.

I’ve tried less sets and higher intensity, but it’s just not for me. I like the pump, I like getting a sweat and feeling exhausted after.

Got a special little treat for shoulders today, that should hopefully give an insane pump.

Shoulders is always my “fun” workout

I can definitely tell that your cardiovascular system is very healthy. You certainly looked extremely conditioned. I can't imagine how good you'll look once you add some solid muscle. You're going to have a really good frame. @Nasser1997o2

 

[Nasser1997o2]

Nightly Update

I got to try an injectable pre-workout that i had my eye on for a while, Adenosine Mono-Phosphate. I saw a VigorousSteve video on injectable pre-workouts and he sang its praises loudly. I injected 20mg (0.1 ml, as the concentration is 200mg per ml), bilaterally for a total dose of 40mg, into my delts. I paired that with a scoop of a stim free and 40g carbs from candy, and had one of the best pumps of my life. I have always liked injectable animo acids, but struggle to find vendors who do them. So im looking for some injectable animo blends to pair with the AMP.

Training
Today was shoulders and Triceps;
Seated Dumbbell Presses - 3 sets of 30kg
Seated Dumbbell Delt Raises - 3 sets of 15kg
Superset of V front lateral Raises with V Rear delt flys (laying on an incline bench) - 3 Supersets of 10kg
Shoulder Press Machine - 3 sets of setting 57kg
Tricep Pulldown - 3 sets of machine setting 27kg
Cable Pulldown - 3 sets of machine setting 27kg

Felt absolutely awesome. Pump for days, motivated and in the zone.

Food
Stuck closer to my macro goals. Appetide reduced from yesterday. Feeling so much better, stronger and healthier each day. Even the bruising from my surgery seems to have gone down.

Calories 2586
Protein 226
Carbs 254
Fat 66

Overall, i feel fantastic.

 

[Nasser1997o2]

I can always rest (most days) post workout so love me my coffee

Man, i love my coffee too. Spent the extra $$$ on a fancy coffee machine, was the best money I ever spent.

 

[ceo]

Because i do two pretty intense sports cardio sessions a week, my cardiovascular system is very healthy. So I think that’s why I prefer a higher volume weights session.

I’ve tried less sets and higher intensity, but it’s just not for me. I like the pump, I like getting a sweat and feeling exhausted after.

Got a special little treat for shoulders today, that should hopefully give an insane pump.

Shoulders is always my “fun” workout

Bros. Just don't overdo it on the shoulders. @Nasser1997o2 Remember the shoulders, the muscle group. You don't have to train very often. And also you hit your shoulders when you're doing other lifting.

 

[2Thick]

Nightly Update

I got to try an injectable pre-workout that i had my eye on for a while, Adenosine Mono-Phosphate. I saw a VigorousSteve video on injectable pre-workouts and he sang its praises loudly. I injected 20mg (0.1 ml, as the concentration is 200mg per ml), bilaterally for a total dose of 40mg, into my delts. I paired that with a scoop of a stim free and 40g carbs from candy, and had one of the best pumps of my life. I have always liked injectable animo acids, but struggle to find vendors who do them. So im looking for some injectable animo blends to pair with the AMP.

Training
Today was shoulders and Triceps;
Seated Dumbbell Presses - 3 sets of 30kg
Seated Dumbbell Delt Raises - 3 sets of 15kg
Superset of V front lateral Raises with V Rear delt flys (laying on an incline bench) - 3 Supersets of 10kg
Shoulder Press Machine - 3 sets of setting 57kg
Tricep Pulldown - 3 sets of machine setting 27kg
Cable Pulldown - 3 sets of machine setting 27kg

Felt absolutely awesome. Pump for days, motivated and in the zone.

Food
Stuck closer to my macro goals. Appetide reduced from yesterday. Feeling so much better, stronger and healthier each day. Even the bruising from my surgery seems to have gone down.

Calories 2586
Protein 226
Carbs 254
Fat 66

Overall, i feel fantastic.

@Nasser1997o2 You definitely put together some good exercises on this one. Your physique is also very good. I like that lean look and tight waist. You've got a good bodybuilding future if you take advantage of that.

 

[Nasser1997o2]

@Nasser1997o2 You definitely put together some good exercises on this one. Your physique is also very good. I like that lean look and tight waist. You've got a good bodybuilding future if you take advantage of that.

That’s an awesome compliment.

I’m happy just to be a regular gym dude.

Although the shampoo bottles in the shower get the full mr shower Olympia routine haha

 

[2Thick]

That’s an awesome compliment.

I’m happy just to be a regular gym dude.

Although the shampoo bottles in the shower get the full mr shower Olympia routine haha

Hopefully it motivates you to keep pushing it and don't take it for granted!

 

[StCoachDerek]

Sounds like you've been through the wringer! Wishing you a smooth and strong rebound. Looking forward to seeing the progress.

 

[ROIDDERS]

Nightly Update

I dont normally take Caffiene based preworkouts, but i had this sample to try. Paired it with 40g of Carbs from candy, 30mins before the session. Got a great pump and had good energy, but crashed pretty hard afterwards, making the rest of the day a real drag. I think i'll stick to stim free preworkouts, and i got an exciting one to try tommorrow (stay tuned ).

Training

Today was back day, got to train during the mid morning which is rare for me, as i usually have to train at night. Tried my best to get a photo of the pump, but i had to balance the phone on a door handle, and im not the best at photos.

Barbell Pendlay rows, underhand grip - 3 sets of 70kg
Plate loaded Seated row machine, overhand grip - 3 sets of 80kg
Plate loaded pulldown machine, single arm underhand grip - 3 sets of 60kg
Low cable row, close grip - 3 sets of machine setting 79kg
Lat pulldown, hammer grip - 3 sets of machine setting 79kg
Straight arm pulldown - 3 sets of machine setting 22.5kg

I switched from bent over rows to pendlay rows a couple of years ago, after just randomly deciding to try it. Have been a massive fan since. I don't really do conventional or sumo deadlifts.

Nutrition

Managed to stay closer to the macro ranges i set.
Calories 2572
Protein 247
Carbs 212
Fat 81

Last thing to mention, i have been having to use the bathroom pretty often. I think the increase in calories and food volume is weirdly interacting with the reta. Im wondering if increased gastrointestinal emptying is affecting nutrient and calorie absorbtion. I feel good, but it will be interesting to see my weight at the end of the week.

@Nasser1997o2

Nightly Update

I got to try an injectable pre-workout that i had my eye on for a while, Adenosine Mono-Phosphate. I saw a VigorousSteve video on injectable pre-workouts and he sang its praises loudly. I injected 20mg (0.1 ml, as the concentration is 200mg per ml), bilaterally for a total dose of 40mg, into my delts. I paired that with a scoop of a stim free and 40g carbs from candy, and had one of the best pumps of my life. I have always liked injectable animo acids, but struggle to find vendors who do them. So im looking for some injectable animo blends to pair with the AMP.

Training
Today was shoulders and Triceps;
Seated Dumbbell Presses - 3 sets of 30kg
Seated Dumbbell Delt Raises - 3 sets of 15kg
Superset of V front lateral Raises with V Rear delt flys (laying on an incline bench) - 3 Supersets of 10kg
Shoulder Press Machine - 3 sets of setting 57kg
Tricep Pulldown - 3 sets of machine setting 27kg
Cable Pulldown - 3 sets of machine setting 27kg

Felt absolutely awesome. Pump for days, motivated and in the zone.

Food
Stuck closer to my macro goals. Appetide reduced from yesterday. Feeling so much better, stronger and healthier each day. Even the bruising from my surgery seems to have gone down.

Calories 2586
Protein 226
Carbs 254
Fat 66

Overall, i feel fantastic.

A lot of times these YouTubers will push the supplement because they get a kickback man. In fact it happens almost 100% of the time. Keep that in mind don't just use a product just because some dude online is recommending it from YouTube. @Nasser1997o2

 

[AlysiaYeoh]

Glad to see you're on the mend and getting back into it! That's quite the list of supplements - PharmabolicsOz is definitely hooking you up! Good luck with the rebuild!

 

[Nasser1997o2]

@Nasser1997o2

A lot of times these YouTubers will push the supplement because they get a kickback man. In fact it happens almost 100% of the time. Keep that in mind don't just use a product just because some dude online is recommending it from YouTube. @Nasser1997o2

Oh yeah without question.

 

[Mobster]

Man, i love my coffee too. Spent the extra $$$ on a fancy coffee machine, was the best money I ever spent.

I've a steel plunger coffee press on my desk. Two grinders, a nespresso machine upstairs, Mokka pot... etc lol

 

[NaturalChrisA]

Glad to see you're on the mend and getting back in the game! Best of luck with the rebuild. Looking forward to following the progress.

 

[RoySimpson]

Nightly Update

I dont normally take Caffiene based preworkouts, but i had this sample to try. Paired it with 40g of Carbs from candy, 30mins before the session. Got a great pump and had good energy, but crashed pretty hard afterwards, making the rest of the day a real drag. I think i'll stick to stim free preworkouts, and i got an exciting one to try tommorrow (stay tuned ).

Training

Today was back day, got to train during the mid morning which is rare for me, as i usually have to train at night. Tried my best to get a photo of the pump, but i had to balance the phone on a door handle, and im not the best at photos.

Barbell Pendlay rows, underhand grip - 3 sets of 70kg
Plate loaded Seated row machine, overhand grip - 3 sets of 80kg
Plate loaded pulldown machine, single arm underhand grip - 3 sets of 60kg
Low cable row, close grip - 3 sets of machine setting 79kg
Lat pulldown, hammer grip - 3 sets of machine setting 79kg
Straight arm pulldown - 3 sets of machine setting 22.5kg

I switched from bent over rows to pendlay rows a couple of years ago, after just randomly deciding to try it. Have been a massive fan since. I don't really do conventional or sumo deadlifts.

Nutrition

Managed to stay closer to the macro ranges i set.
Calories 2572
Protein 247
Carbs 212
Fat 81

Last thing to mention, i have been having to use the bathroom pretty often. I think the increase in calories and food volume is weirdly interacting with the reta. Im wondering if increased gastrointestinal emptying is affecting nutrient and calorie absorbtion. I feel good, but it will be interesting to see my weight at the end of the week.

@Nasser1997o2 looking very lean bro!

 

[Nasser1997o2]

@Nasser1997o2 looking very lean bro!

Thanks my man. I've always wanted to grow more and fill out my frame a bit whilst still staying lean. I always wanted to stay within a certain weight range for sport, but now im probably looking to move up in weight as i get older.

 

[Nasser1997o2]

Another Nightly Update

Today was my first sports cardio session since the surgery/sickness. To give some context, its combat sports, but i was open and honest with the gym that i couldnt go hard, and needed to keep the intensity within my abilities.

I was very suprised how well my cardiovascular system had held up. I have always found that cardio fitness drops faster than muscular strength and size. I was also very "locked in", and was able to move and flow as good as i was before the break. I suspect that maybe i mentally needed a break, and the time off gave me alot of enthusiam.

Throughout the rounds i was able to hold my own against some heavier and higher skilled guys, but obviously they were probably going easier than normal on me. I did have to make more of a focused effort to move in a way that put as little pressure on the groin area as possible, which did make it sort of more annoying to have to think and move alot.

Glad to finally be back in the gym and getting a sweat. Always exhuasted and beaten up at the end of the sessions, but its a really rewarding feeling.

Food
Went out for a burger and it fucking slapped. Knew i was going out so i made sure my other meals were mostly protein and fruits ect. Makes living a normal life easier when you can be flexible, and still hit yours goals.

Calories 2620
Protein 211
Carbs 214
Fat 104

UFC 321 is coming up boys! Lets go Big Tom Aspinal for the win!

 

[ROIDDERS]

Oh yeah without question.

For sure, man.

 

[Nasser1997o2]

For sure, man.

The vigorous Steve Chanel does seem to be one of the more information based ones, as opposed to just product shilling.

The AMP injection I got was from a vet anyway, so no kickback for him haha

 

[LevButlerov]

Another Nightly Update

Today was my first sports cardio session since the surgery/sickness. To give some context, its combat sports, but i was open and honest with the gym that i couldnt go hard, and needed to keep the intensity within my abilities.

I was very suprised how well my cardiovascular system had held up. I have always found that cardio fitness drops faster than muscular strength and size. I was also very "locked in", and was able to move and flow as good as i was before the break. I suspect that maybe i mentally needed a break, and the time off gave me alot of enthusiam.

Throughout the rounds i was able to hold my own against some heavier and higher skilled guys, but obviously they were probably going easier than normal on me. I did have to make more of a focused effort to move in a way that put as little pressure on the groin area as possible, which did make it sort of more annoying to have to think and move alot.

Glad to finally be back in the gym and getting a sweat. Always exhuasted and beaten up at the end of the sessions, but its a really rewarding feeling.

Food
Went out for a burger and it fucking slapped. Knew i was going out so i made sure my other meals were mostly protein and fruits ect. Makes living a normal life easier when you can be flexible, and still hit yours goals.

Calories 2620
Protein 211
Carbs 214
Fat 104

UFC 321 is coming up boys! Lets go Big Tom Aspinal for the win!

Good comeback night. Getting back into combat cardio after surgery and still keeping flow is legit just be careful.

Get the protein and carbs up a bit.

 

[Nasser1997o2]

Good comeback night. Getting back into combat cardio after surgery and still keeping flow is legit just be careful.

Get the protein and carbs up a bit.

Thanks man.

I’ve always mentally struggled to gain weight. I’ve always been lean, and I think it becomes a bit of your identity after a while.

You see the weight go up and convince yourself that you’re getting soft, and then never make any real progress.

I’m going to see my weight at the end of the week and slowly increase calories over the 16 weeks and really try to push past that mental barrier.

 

[ballin2504]

Nightly Update

I dont normally take Caffiene based preworkouts, but i had this sample to try. Paired it with 40g of Carbs from candy, 30mins before the session. Got a great pump and had good energy, but crashed pretty hard afterwards, making the rest of the day a real drag. I think i'll stick to stim free preworkouts, and i got an exciting one to try tommorrow (stay tuned ).

Training

Today was back day, got to train during the mid morning which is rare for me, as i usually have to train at night. Tried my best to get a photo of the pump, but i had to balance the phone on a door handle, and im not the best at photos.

Barbell Pendlay rows, underhand grip - 3 sets of 70kg
Plate loaded Seated row machine, overhand grip - 3 sets of 80kg
Plate loaded pulldown machine, single arm underhand grip - 3 sets of 60kg
Low cable row, close grip - 3 sets of machine setting 79kg
Lat pulldown, hammer grip - 3 sets of machine setting 79kg
Straight arm pulldown - 3 sets of machine setting 22.5kg

I switched from bent over rows to pendlay rows a couple of years ago, after just randomly deciding to try it. Have been a massive fan since. I don't really do conventional or sumo deadlifts.

Nutrition

Managed to stay closer to the macro ranges i set.
Calories 2572
Protein 247
Carbs 212
Fat 81

Last thing to mention, i have been having to use the bathroom pretty often. I think the increase in calories and food volume is weirdly interacting with the reta. Im wondering if increased gastrointestinal emptying is affecting nutrient and calorie absorbtion. I feel good, but it will be interesting to see my weight at the end of the week.

@Nasser1997o2 the macros are looking really good man. You’re doing a great job.

 

[Nasser1997o2]

Nightly Update

Today was sports cardio 2, super early session. Nothing like starting the day, getting the shit beaten out of you. It can really only get better from there.

Training

Cardio was still very good. Performance feels pretty close to pre surgery. Groin felt much better. I was worried that I would woke up this morning feeling rough from yesterdays sessions, but no, felt great.

I think reta definitely has an anti-inflammatory effect, and it’s definitely helped my healing.

Nutrition

Went on a road trip to a holiday house. Took protein shakes with me for the drive and between a pretty decent chicken sandwich, some bomb pasta and some snacks, macros were pretty solid.

Calories 2560
Protein 215
Carbs 263
Fat 70

Gear

I’ve never had EQ dosed at 400mg per ml, I honestly had never seen it dosed that high. So I assumed it would have bad pip, because that’s what normally happens with higher dosed compounds. It’s absolutely buttery smooth, nothing at all. I’ve actually never done sustanon before. I’d always gone with Test E or C. I really like it so far. It might be in my head, but I think i “feel” it.

Another PED that lots of people neglect is Tret cream for your skin. I stumbled on this when I was trying to make minoxidil more effective. I’ve managed to keep my hairline completely intact by using finasteride and minoxidil 2 times a day. I found that tret cream on your face, increases minoxidils efficacy. It must have been an old more plates more dates video.

This stuff makes your skin Hollywood flawless. You have to work up to it though, as it can burn a bit. No point in the physique being on point, with garbage skin.

 

[ROIDDERS]

The vigorous Steve Chanel does seem to be one of the more information based ones, as opposed to just product shilling.

The AMP injection I got was from a vet anyway, so no kickback for him haha

He has some decent stuff but overall I would say i wouldn't trust these youtube guys, its a lot of TMI

 

[Tiger Salman Khan]

Nightly Update

Today was sports cardio 2, super early session. Nothing like starting the day, getting the shit beaten out of you. It can really only get better from there.

Training

Cardio was still very good. Performance feels pretty close to pre surgery. Groin felt much better. I was worried that I would woke up this morning feeling rough from yesterdays sessions, but no, felt great.

I think reta definitely has an anti-inflammatory effect, and it’s definitely helped my healing.

Nutrition

Went on a road trip to a holiday house. Took protein shakes with me for the drive and between a pretty decent chicken sandwich, some bomb pasta and some snacks, macros were pretty solid.

Calories 2560
Protein 215
Carbs 263
Fat 70

Gear

I’ve never had EQ dosed at 400mg per ml, I honestly had never seen it dosed that high. So I assumed it would have bad pip, because that’s what normally happens with higher dosed compounds. It’s absolutely buttery smooth, nothing at all. I’ve actually never done sustanon before. I’d always gone with Test E or C. I really like it so far. It might be in my head, but I think i “feel” it.

Another PED that lots of people neglect is Tret cream for your skin. I stumbled on this when I was trying to make minoxidil more effective. I’ve managed to keep my hairline completely intact by using finasteride and minoxidil 2 times a day. I found that tret cream on your face, increases minoxidils efficacy. It must have been an old more plates more dates video.

This stuff makes your skin Hollywood flawless. You have to work up to it though, as it can burn a bit. No point in the physique being on point, with garbage skin.

@Nasser1997o2 good updates.......try yoga in am........

 

[Nasser1997o2]

He has some decent stuff but overall I would say i wouldn't trust these youtube guys, its a lot of TMI

Yeah, you have to take a critical eye on them all. At the end of the day it’s entertainment.

 

[Nasser1997o2]

@Nasser1997o2 good updates.......try yoga in am........

If I had more free time I’d like to include yoga and stuff.

I basically just like all forms of exercising.

I have a bunch of yard work to do next weekend, and I’m weirdly looking forward to it, knowing I’m going to work up a sweat.

 

[LevButlerov]

Thanks man.

I’ve always mentally struggled to gain weight. I’ve always been lean, and I think it becomes a bit of your identity after a while.

You see the weight go up and convince yourself that you’re getting soft, and then never make any real progress.

I’m going to see my weight at the end of the week and slowly increase calories over the 16 weeks and really try to push past that mental barrier.

It's all a mental game, lets go slow and build it up.

 

[Nasser1997o2]

It's all a mental game, lets go slow and build it up.

I’m hoping to try to stay lean and add some solid weight.

The ideal physique I have in mind is the UFC fighter Paulo Costa, with bigger legs and still keeping my athleticism.

 

[LevButlerov]

I’m hoping to try to stay lean and add some solid weight.

The ideal physique I have in mind is the UFC fighter Paulo Costa, with bigger legs and still keeping my athleticism.

That will work but you need a bit more mass for it

 

[Nasser1997o2]

That will work but you need a bit more mass for it

ALOT more mass I think haha

 

[LevButlerov]

ALOT more mass I think haha

In time we will get there

 

[Nasser1997o2]

With time, food, training and @PharmabolicsOz , I’ll get there

 

[PharmabolicsOz]

With time, food, training and @PharmabolicsOz , I’ll get there

That’s the mindset! Consistency pays off!
Proud to be part of your journey

 

[Nasser1997o2]

That’s the mindset! Consistency pays off!
Proud to be part of your journey

Very lucky to have you in my corner bro

 

[LevButlerov]

That’s the mindset! Consistency pays off!
Proud to be part of your journey

Very lucky to have you in my corner bro

I feel the EVO family love with @PharmabolicsOz and @Nasser1997o2

 

[Nasser1997o2]

I feel the EVO family love with @PharmabolicsOz and @Nasser1997o2

Yo it’s actually wild that the most peaceful, happy and supportive place I’ve ever been on the internet is a forum dedicated to PEDS.

The surface internet is full of cooked weirdos

 

[PharmabolicsOz]

I feel the EVO family love with @PharmabolicsOz and @Nasser1997o2

The EVO family keeps growing stronger every day

 

[PharmabolicsOz]

Yo it’s actually wild that the most peaceful, happy and supportive place I’ve ever been on the internet is a forum dedicated to PEDS.

The surface internet is full of cooked weirdos

Yeah, totally! This place is incredible. Even back when I was just lurking, I was blown away by how supportive and positive everyone is here.

 

[Nasser1997o2]

Nightly update

Today was a rest day, and I could tell I needed it. I got to sleep in and have a really chill day. I still stay active, walk the dog, get fresh air and be productive. The day off really helps me mentally recover and really gets me keen to hit the next week hard.

Someone asked me how I was recovering and it took me half a second to even remember that I had surgery and was sick. So safe to say, I’m feeling pretty great. Everyday feels better and better.

Food

Had a lower carb and higher fat day. No particular reason, I was just following my cravings. I did have some cheesecake though, which was actually pretty disappointing. Nothing like wasting 400+ calories on food that doesn’t even taste that good.

I’ve always been a medical THC enjoyer, and I’ve found the reta completely turns off the “munchies”. I never really got a massive appetite increase from THC, I always thought it was more that food TASTED really good, not that I was MORE hungry. The increased food pleasure probably results in more snacking. I’ve always believed that when enjoyed responsibly, THC is a performance enhancer.

Every now and then, I’ll hit the vape before a training session, and it loosens me up, music hits harder, muscle contractions really feel good. The risk is overdoing it and just drooling in the corner on a bench.

Getting the sleep, mood increase, lowered stress and generally positive vibe benefits, without the wild appetite, is a fun combo.

Calories 2568
Protein 213
Carbs 123
Fat 130

That concludes my first week on my first evo log. Hopefully this hasn’t been too boring. Tommorrow is weigh in day and I’ll see you all then.

 

[AlysiaYeoh]

Keep up the good work with the nightly updates! The details are really interesting. Also, food pics would be cool!

 

[StrongZoeM]

Sounds like you've been through it! Looking forward to seeing you bounce back stronger than ever. Rooting for you!

 

[ROIDDERS]

Yeah, you have to take a critical eye on them all. At the end of the day it’s entertainment.

Yep. Just remember they make more money when they get more views. They don't make more money when they put out quality content.

 

[Nasser1997o2]

Keep up the good work with the nightly updates! The details are really interesting. Also, food pics would be cool!

I’m going to make an effort to do more food pics for sure.

 

[Nasser1997o2]

Sounds like you've been through it! Looking forward to seeing you bounce back stronger than ever. Rooting for you!

Thanks bro

 

[Nasser1997o2]

Yep. Just remember they make more money when they get more views. They don't make more money when they put out quality content.

That’s true. Have to use a critical eye.

 

[LevButlerov]

The EVO family keeps growing stronger every day

EVO family love your way @PharmabolicsOz

 

[LevButlerov]

Yo it’s actually wild that the most peaceful, happy and supportive place I’ve ever been on the internet is a forum dedicated to PEDS.

The surface internet is full of cooked weirdos

happy to hear this EVO family love your way!

 

[Nasser1997o2]

Week 2

I woke up at 79.6kg. I actually bought my scales with me on holiday to make sure i could weigh in this morning. I decided to increase the calories to 2700. I know i could probably push it higher, but im happy to make slow lean gains. I have plenty of time to increase calories, i dont need to go crazy and get fat. I tried and failed to get a photo of how i looked first thing in the morning, but the lighting was rubbish and im still not the best at taking selfies.

I made a promise to myself that i would actually take photos of everything i ate, but picked the worst day to do it, as i spent most of the day driving home. Regardless;

Meal 1 - Eggs and Bacon - 513 Calories - Im normally not a big breakfast eater, but i couldnt resist.
Meal 2 and 3 - Protein Shake - 236 Calories (each) - I didnt want to try to eat and drive at the same time, so this was an easy choice. I stopped twice for a break and each time I would smash down a shake and stretch my legs.
Meal 4 - Noodles, Green Peas and Fried chicken thighs - 843 Calories- I got home pretty late and knew i would be low on calories and needed something calorically dense and low food volume so i could train not long after.
Preworkout - Stim Free Pre workout, Dr. Pepper and 600mg L-Carnitine (im) - 156 Calories - I decided to train legs, as i hadn't moved them much all day and wanted to "shake the cobwebs out of them". This was taken about 45 mins pre-workout.
Meal 5 - Beef Jurkey, Dark chocolate, Apple and dates - 687 Calories - It was pretty late by the time i finished training, and i wasnt very hungry. I knew i had alot of calories left, so i found some random stuff to snack on while i type my update. Little bit of indica helped get the food down.

Total Calories - 2675
Protein - 219
Carbs - 259
Fats - 83

Training

After driving all day, i needed to use my legs for something. I decided to train legs and try to push the weight a little:
Barbell Squats - 3 sets, going up in weight (80kg, 90kg, 100kg)
Stiff Legged Deadlifts - 3 sets 85kg
Plate loaded Leg Press - 3 sets 160kg
Leg Extension machine - 3 sets machine setting 90kg
Seated hamstring curl machine - 3 sets machine setting 36kg

Everything felt good, no pain, no stiffness and great contractions. I genuinely feel super healthy again. Its like everyday i feel better and better.

Very motivated to smash the week ahead!

 

[ROIDDERS]

That’s true. Have to use a critical eye.

Yep, that's how it goes.

 

[LevButlerov]

Week 2

I woke up at 79.6kg. I actually bought my scales with me on holiday to make sure i could weigh in this morning. I decided to increase the calories to 2700. I know i could probably push it higher, but im happy to make slow lean gains. I have plenty of time to increase calories, i dont need to go crazy and get fat. I tried and failed to get a photo of how i looked first thing in the morning, but the lighting was rubbish and im still not the best at taking selfies.

I made a promise to myself that i would actually take photos of everything i ate, but picked the worst day to do it, as i spent most of the day driving home. Regardless;

Meal 1 - Eggs and Bacon - 513 Calories - Im normally not a big breakfast eater, but i couldnt resist.
Meal 2 and 3 - Protein Shake - 236 Calories (each) - I didnt want to try to eat and drive at the same time, so this was an easy choice. I stopped twice for a break and each time I would smash down a shake and stretch my legs.
Meal 4 - Noodles, Green Peas and Fried chicken thighs - 843 Calories- I got home pretty late and knew i would be low on calories and needed something calorically dense and low food volume so i could train not long after.
Preworkout - Stim Free Pre workout, Dr. Pepper and 600mg L-Carnitine (im) - 156 Calories - I decided to train legs, as i hadn't moved them much all day and wanted to "shake the cobwebs out of them". This was taken about 45 mins pre-workout.
Meal 5 - Beef Jurkey, Dark chocolate, Apple and dates - 687 Calories - It was pretty late by the time i finished training, and i wasnt very hungry. I knew i had alot of calories left, so i found some random stuff to snack on while i type my update. Little bit of indica helped get the food down.

Total Calories - 2675
Protein - 219
Carbs - 259
Fats - 83

Training

After driving all day, i needed to use my legs for something. I decided to train legs and try to push the weight a little:
Barbell Squats - 3 sets, going up in weight (80kg, 90kg, 100kg)
Stiff Legged Deadlifts - 3 sets 85kg
Plate loaded Leg Press - 3 sets 160kg
Leg Extension machine - 3 sets machine setting 90kg
Seated hamstring curl machine - 3 sets machine setting 36kg

Everything felt good, no pain, no stiffness and great contractions. I genuinely feel super healthy again. Its like everyday i feel better and better.

Very motivated to smash the week ahead!

You look good in the pics, lean and big with that 79.6 kg frame tightening up nicely. Bringing your scales on holiday is next level dedication and it’s paying off.
Though enjoy yourself get some food in and some cheat meals @Nasser1997o2

Slow, lean gains are the right call with 2700 cals and that clean split.
Leg day after a long drive was a strong move, squats and RDLs both solid choices to keep progress rolling.

 

[Nasser1997o2]

You look good in the pics, lean and big with that 79.6 kg frame tightening up nicely. Bringing your scales on holiday is next level dedication and it’s paying off.
Though enjoy yourself get some food in and some cheat meals @Nasser1997o2

Slow, lean gains are the right call with 2700 cals and that clean split.
Leg day after a long drive was a strong move, squats and RDLs both solid choices to keep progress rolling.

Thanks man.

While the reta doesn’t totally nuke my appetite, it sort of makes eating feel more functional and less like a reward system.

So the idea of a cheat meal doesn’t have the same excitement mentally, that it normally would.

I did treat myself to some cake earlier in the week, but it just didn’t hit the same. It almost felt dissapointing.

 

[LevButlerov]

Thanks man.

While the reta doesn’t totally nuke my appetite, it sort of makes eating feel more functional and less like a reward system.

So the idea of a cheat meal doesn’t have the same excitement mentally, that it normally would.

I did treat myself to some cake earlier in the week, but it just didn’t hit the same. It almost felt dissapointing.

You're dosing retatrutide weekly or eod?

 

[Nasser1997o2]

You're dosing retatrutide weekly or eod?

Weekly. 1mg on Sundays.

Sometimes, I’ll do another 1mg on Thursday if my appetite it uncharacteristically high, but that’s pretty rare.

 

[Nasser1997o2]

You're dosing retatrutide weekly or eod?

I’m still able to eat fine, it just occupies WAY less of my thought process.

Before I used to think about my next meal and try to squeeze every possible calorie whole maximising food volume.

Reta has completely solved that for me.

 

[LevButlerov]

Weekly. 1mg on Sundays.

Sometimes, I’ll do another 1mg on Thursday if my appetite it uncharacteristically high, but that’s pretty rare.

Try doing EOD pins for retatrutide and don't pin 3 days before cheat day, you'll have an amazing time controlling appetite and can enjoy food for 1 day @Nasser1997o2
we talk about retatrutide microdose in this mega thread
https://www.evolutionary.org/forums/threads/retatrutide-dosing-micorodose-vs-1x-per-week.107138/

 

[Nasser1997o2]

Try doing EOD pins for retatrutide and don't pin 3 days before cheat day, you'll have an amazing time controlling appetite and can enjoy food for 1 day @Nasser1997o2
we talk about retatrutide microdose in this mega thread
https://www.evolutionary.org/forums/threads/retatrutide-dosing-micorodose-vs-1x-per-week.107138/

Thanks, I’ll check it out

 

[AlysiaYeoh]

Shampoo bottle Mr. Olympia routine, that's hilarious! Keep up the great work.

 

[Nasser1997o2]

Shampoo bottle Mr. Olympia routine, that's hilarious! Keep up the great work.

I’m undefeated in Mr Shower Olympia