Approved Log 54 yr old Cutting Cycle - Testosterone with retatrutide

[ventureboy]

Start Date: November 2025​

User: 54yo Male
Focus: Body Recomposition / Cutting / TRT Initiation

1. Introduction & Motivation​

This is my first log on Evolutionary. I was recently knocked back by a TRT clinic because they felt my testosterone levels were too high at 600 ng/dL. Since then, I’ve been trying to bring them up naturally with supplements, which has led to inconsistent results in the range of 420–620 ng/dL.

I’m starting this log to track things properly from the beginning as I begin self‑prescribed TRT for the first time. I’m keen to see what reaching a steady level in the 1000–1200 ng/dL range will do for my wellbeing, energy, sleep, and overall physique.

After 6 weeks on Tirzepatide/Retatrutide therapy—which has already kickstarted meaningful fat loss—this feels like the right moment to document everything as I head into my mid‑50s, be somewhat accountable, and benefit from the vast experience of folks on this forum.

The Mission: Push the transformation down to single-digit body fat and build a stable, sustainable protocol for long-term health and physique improvement.

2. Current Stats​

• Age: 54
• Height: 186 cm (6' 1")
• Weight: 93 kg (Down from 97 kg mid-October)
• Est. Body Fat: ~19–20% (Last DEXA in June '24 was 17.5%)
• Goal: ~87–88 kg at 9% body fat, maintaining or increasing lean mass.

3. The Protocol​

A. Training​

My approach is simple but consistent.

• Weights: 2 days/week (~60 minutes per session).
  • Day 1: Legs, Chest, Abs
  • Day 2: Back, Shoulders, Abs
• Cardio/Movement: Daily 30–45 minutes of brisk walking.
• Injury Management: Long history of sciatica in glutes/hams (currently 90% resolved via weight loss, walking, BPC-157, and TB-500).

B. Diet (95% Carnivore)​

I have been following this way of eating for nearly 2 years.

• Schedule: 16:8 Intermittent Fasting.
  • 09:00 AM: Latte (First calories).
  • 04:00 PM: First real meal.
  • 05:00 PM: Last meal.
• Foods: Steak, ground beef, milk, whey protein, occasional fruit.
• Alcohol: Moderate; every second weekend with my wife.
• Challenge: Hitting protein targets while appetite is suppressed by GLP-1 agonists.

C. General Health Supplements​

• Tongkat Ali, Fenugreek, Ashwagandha (Natural T-support)
• Magnesium, Zinc, Boron
• TUDCA (Liver support)
• B6 / B12 / Folate / TMG
• L-theanine (AM + PM)

4. PEDs & Hormonal Support​

Testosterone (TRT Run #1)​

• Compound: Testosterone (Ester TBD)
• Starting Dose: 105 mg/week (5-6 week period)
• Titration Plan: Gradually increase to 175 mg/week over two more periods based on bloods/feeling.
• Target Levels: 900–1100 ng/dL
• Ancillaries:
  • HCG: Will add later if needed.
  • AI: Only if confirmed necessary by high E2 symptoms/bloodwork.

Peptides & Other Compounds​

Compound	Dosage	Start Date	Purpose
BPC-157	1 mg EOD	Oct 30, 2025	Injury repair/Gut health
TB-500	1 mg Weekly	Oct 30, 2025	Systemic healing
GHK-Cu	2 mg EOD	Oct 30, 2025	Skin/Tissue remodeling
Tesamorelin	Training nights	Nov 12, 2025	GH release/Visceral fat
MT-2	TBD	Nov 12, 2025	Tanning/Skin tone
Cardarine	10 mg Daily	Nov 24, 2025	Endurance/Lipid profile
MOTS-c	TBD	Week of Nov 24, 2025	Mitochondrial function/Metabolic health
Retatrutide	Ongoing	6 weeks ago	Appetite suppression/Fat loss

5. Bloodwork & Health Markers​

Hormones​

October 2025 (Most Recent):

• Total Testosterone: 21.5 nmol/L (621 ng/dL)
• Free Testosterone: 424.7 pmol/L (123 pg/mL)
• SHBG: 38 nmol/L

September 2025:

• Total Testosterone: 15.4 nmol/L (444 ng/dL)
• LH: 1.7 IU/L | FSH: 5 IU/L
• Cortisol: 278 nmol/L

Metabolic & Lipids​

Recent Lipid Panel (Sept 18, 2025):

• Total Cholesterol: 4.7 mmol/L
• Triglycerides: 0.7 mmol/L
• (HDL, LDL, and other fractions not reported)

Previous Lipid Panel (Nov 26, 2024):

• Total Cholesterol: 6.3 mmol/L
• LDL: 4.6 mmol/L
• HDL: 1.2 mmol/L
• Triglycerides: 1.0 mmol/L
• TG/HDL Ratio: 0.83

Glycemic Control (Dec 2024):

• HbA1c: 5.1%

6. Goals & Challenges​

Primary Goals​

1. Physique: Reach 9% body fat and maintain year-round.
2. Performance: Heal sciatica enough to sprint again (Goal: Race my 15-year-old sprinter son).
3. Health: Improve sleep quality (currently average) and establish a long-term TRT protocol.
4. Balance: Maintain consistency despite 4 kids and a full-time job.

Current Challenges​

• Sleep: Waking up for 2–2.5 hours nightly, so sometimes only ~6 hours of actual sleep, which isn't enough for me.
• Protein Intake: Eating enough volume on carnivore while using Retatrutide.
• Work/Life Balance: High-stress job + large family.

7. Next Steps​

1. Tomorrow: Baseline Bloodwork.
2. Imminent: Begin Testosterone administration (105 mg/wk).
3. Ongoing: Continue Retatrutide and Peptides.
4. Logging: I will update this log weekly with training sessions, weight trends, photos, and bloodwork analysis.

 

[Dreamer]

You look very good shape for your age already mate, and you have laid out a solid log, with a good plan, Fish oil would be a great addition to your stack.
Maintaining 9 percent body fat year round is probably not realistic however, you can get very lean.

Your bloods also look good, although I look forward to your baseline bloods.

 

[ventureboy]

You look very good shape for your age already mate, and you have laid out a solid log, with a good plan, Fish oil would be a great addition to your stack.
Maintaining 9 percent body fat year round is probably not realistic however, you can get very lean.

Your bloods also look good, although I look forward to your baseline bloods.

Appreciate that bro - ordering up my blood test now, draw tomorrow and hopefully have the results at end of week. I'm curious as to whether the herbs had made any difference to my test levels, although the shitty sleep I'm getting recently has probably erased those gains.

 

[Dreamer]

Appreciate that bro - ordering up my blood test now, draw tomorrow and hopefully have the results at end of week. I'm curious as to whether the herbs had made any difference to my test levels, although the shitty sleep I'm getting recently has probably erased those gains.

I will be following along, you seem to have a good focus.

 

[ventureboy]

Just ordered my first bottle of Sparta Testosterone Enanthate 250mg/mL from the folks at @UGL OZ, so I'm pumped to get started. My last log was missing supplement details:

Supplement	Dosage	Timing	Purpose
Electrolyte Mix	1 srv (2.8g Salt, 400mg KCl, 300mg Mg)	Morning	Hydration & Minerals
Renue Methylation Essentials	2 Caps (900mg TMG, 12mg Zn, 5.1mg B6, 1mg Folate, 30mcg B12)	Morning	Methylation, Energy & Zinc
Acetyl-L-Carnitine	1000 mg	Morning	Brain Energy & Fat Metabolism
Renue NMN	200 mg	Morning	NAD+ / Cellular Energy
Renue NR	200 mg	Morning	NAD+ / Cellular Energy
Tongkat Ali	1000 mg	Morning	Natural T-support
Fenugreek	1000 mg	Morning	Natural T-support
Quercetin	150 mg	Morning	Immunity/Inflammation
Boron Complex	6 mg	Morning	Free T Support
TUDCA Blend	500 mg	Morning	Liver Support
L-theanine	100 mg x 2	AM + PM	Relaxation & Focus
Liposomal Ashwagandha	200 mg	Night	Cortisol Management/Sleep
Renue Restore PM	1 Cap (150mg GABA, 100mg 5-HTP, 75mg Apigenin, 65mg Glutathione, 1mg Melatonin)	Night	Deep Sleep & Recovery
Magnesium Glycinate	200 mg	Night	Sleep & Recovery

 

[LevButlerov]

Start Date: November 2025​

User: 54yo Male
Focus: Body Recomposition / Cutting / TRT Initiation

1. Introduction & Motivation​

This is my first log on Evolutionary. I was recently knocked back by a TRT clinic because they felt my testosterone levels were too high at 600 ng/dL. Since then, I’ve been trying to bring them up naturally with supplements, which has led to inconsistent results in the range of 420–620 ng/dL.

I’m starting this log to track things properly from the beginning as I begin self‑prescribed TRT for the first time. I’m keen to see what reaching a steady level in the 1000–1200 ng/dL range will do for my wellbeing, energy, sleep, and overall physique.

After 6 weeks on Tirzepatide/Retatrutide therapy—which has already kickstarted meaningful fat loss—this feels like the right moment to document everything as I head into my mid‑50s, be somewhat accountable, and benefit from the vast experience of folks on this forum.

The Mission: Push the transformation down to single-digit body fat and build a stable, sustainable protocol for long-term health and physique improvement.

2. Current Stats​

• Age: 54
• Height: 186 cm (6' 1")
• Weight: 93 kg (Down from 97 kg mid-October)
• Est. Body Fat: ~19–20% (Last DEXA in June '24 was 17.5%)
• Goal: ~87–88 kg at 9% body fat, maintaining or increasing lean mass.

3. The Protocol​

A. Training​

My approach is simple but consistent.

• Weights: 2 days/week (~60 minutes per session).
  • Day 1: Legs, Chest, Abs
  • Day 2: Back, Shoulders, Abs
• Cardio/Movement: Daily 30–45 minutes of brisk walking.
• Injury Management: Long history of sciatica in glutes/hams (currently 90% resolved via weight loss, walking, BPC-157, and TB-500).

B. Diet (95% Carnivore)​

I have been following this way of eating for nearly 2 years.

• Schedule: 16:8 Intermittent Fasting.
  • 09:00 AM: Latte (First calories).
  • 04:00 PM: First real meal.
  • 05:00 PM: Last meal.
• Foods: Steak, ground beef, milk, whey protein, occasional fruit.
• Alcohol: Moderate; every second weekend with my wife.
• Challenge: Hitting protein targets while appetite is suppressed by GLP-1 agonists.

C. General Health Supplements​

• Tongkat Ali, Fenugreek, Ashwagandha (Natural T-support)
• Magnesium, Zinc, Boron
• TUDCA (Liver support)
• B6 / B12 / Folate / TMG
• L-theanine (AM + PM)

4. PEDs & Hormonal Support​

Testosterone (TRT Run #1)​

• Compound: Testosterone (Ester TBD)
• Starting Dose: 105 mg/week (5-6 week period)
• Titration Plan: Gradually increase to 175 mg/week over two more periods based on bloods/feeling.
• Target Levels: 900–1100 ng/dL
• Ancillaries:
  • HCG: Will add later if needed.
  • AI: Only if confirmed necessary by high E2 symptoms/bloodwork.

Peptides & Other Compounds​

Compound	Dosage	Start Date	Purpose
BPC-157	1 mg EOD	Oct 30, 2025	Injury repair/Gut health
TB-500	1 mg Weekly	Oct 30, 2025	Systemic healing
GHK-Cu	2 mg EOD	Oct 30, 2025	Skin/Tissue remodeling
Tesamorelin	Training nights	Nov 12, 2025	GH release/Visceral fat
MT-2	TBD	Nov 12, 2025	Tanning/Skin tone
Cardarine	10 mg Daily	Nov 24, 2025	Endurance/Lipid profile
MOTS-c	TBD	Week of Nov 24, 2025	Mitochondrial function/Metabolic health
Retatrutide	Ongoing	6 weeks ago	Appetite suppression/Fat loss

5. Bloodwork & Health Markers​

Hormones​

October 2025 (Most Recent):

• Total Testosterone: 21.5 nmol/L (621 ng/dL)
• Free Testosterone: 424.7 pmol/L (123 pg/mL)
• SHBG: 38 nmol/L

September 2025:

• Total Testosterone: 15.4 nmol/L (444 ng/dL)
• LH: 1.7 IU/L | FSH: 5 IU/L
• Cortisol: 278 nmol/L

Metabolic & Lipids​

Recent Lipid Panel (Sept 18, 2025):

• Total Cholesterol: 4.7 mmol/L
• Triglycerides: 0.7 mmol/L
• (HDL, LDL, and other fractions not reported)

Previous Lipid Panel (Nov 26, 2024):

• Total Cholesterol: 6.3 mmol/L
• LDL: 4.6 mmol/L
• HDL: 1.2 mmol/L
• Triglycerides: 1.0 mmol/L
• TG/HDL Ratio: 0.83

Glycemic Control (Dec 2024):

• HbA1c: 5.1%

6. Goals & Challenges​

Primary Goals​

1. Physique: Reach 9% body fat and maintain year-round.
2. Performance: Heal sciatica enough to sprint again (Goal: Race my 15-year-old sprinter son).
3. Health: Improve sleep quality (currently average) and establish a long-term TRT protocol.
4. Balance: Maintain consistency despite 4 kids and a full-time job.

Current Challenges​

• Sleep: Waking up for 2–2.5 hours nightly, so sometimes only ~6 hours of actual sleep, which isn't enough for me.
• Protein Intake: Eating enough volume on carnivore while using Retatrutide.
• Work/Life Balance: High-stress job + large family.

7. Next Steps​

1. Tomorrow: Baseline Bloodwork.
2. Imminent: Begin Testosterone administration (105 mg/wk).
3. Ongoing: Continue Retatrutide and Peptides.
4. Logging: I will update this log weekly with training sessions, weight trends, photos, and bloodwork analysis.

Just ordered my first bottle of Sparta Testosterone Enanthate 250mg/mL from the folks at @UGL OZ, so I'm pumped to get started. My last log was missing supplement details:

Supplement	Dosage	Timing	Purpose
Electrolyte Mix	1 srv (2.8g Salt, 400mg KCl, 300mg Mg)	Morning	Hydration & Minerals
Renue Methylation Essentials	2 Caps (900mg TMG, 12mg Zn, 5.1mg B6, 1mg Folate, 30mcg B12)	Morning	Methylation, Energy & Zinc
Acetyl-L-Carnitine	1000 mg	Morning	Brain Energy & Fat Metabolism
Renue NMN	200 mg	Morning	NAD+ / Cellular Energy
Renue NR	200 mg	Morning	NAD+ / Cellular Energy
Tongkat Ali	1000 mg	Morning	Natural T-support
Fenugreek	1000 mg	Morning	Natural T-support
Quercetin	150 mg	Morning	Immunity/Inflammation
Boron Complex	6 mg	Morning	Free T Support
TUDCA Blend	500 mg	Morning	Liver Support
L-theanine	100 mg x 2	AM + PM	Relaxation & Focus
Liposomal Ashwagandha	200 mg	Night	Cortisol Management/Sleep
Renue Restore PM	1 Cap (150mg GABA, 100mg 5-HTP, 75mg Apigenin, 65mg Glutathione, 1mg Melatonin)	Night	Deep Sleep & Recovery
Magnesium Glycinate	200 mg	Night	Sleep & Recovery

welcome to the EVO family @ventureboy
You look good in the pics with a solid base and clear shape coming in, good frame to build on
do you have blood work to share with us please?

and please keep this new log going yourself because we want to hear you talk through your training food and gear, not anything written by AI so we can actually coach you properly. I know you use it maybe to correct grammar, no need, we get you no matter what

Your plan is fine to start but write each update in your own words so we can track your real progress and make changes as you go.

I'm really hesitant to comment until we start getting your updates in your own words.

 

[ventureboy]

welcome to the EVO family @ventureboy
You look good in the pics with a solid base and clear shape coming in, good frame to build on
do you have blood work to share with us please?

and please keep this new log going yourself because we want to hear you talk through your training food and gear, not anything written by AI so we can actually coach you properly. I know you use it maybe to correct grammar, no need, we get you no matter what

Your plan is fine to start but write each update in your own words so we can track your real progress and make changes as you go.

I'm really hesitant to comment until we start getting your updates in your own words.

I appreciate the support brother. I just had blood drawn today, so I should have the results in a few days for the baseline labs prior to starting the testosterone injections.

Yes, I do use AI to help with punctuation and formatting and felt it was needed for the initial post to make it readable. I mostly use voice-to-text on my computer (which always contains a lot of misspelling) due to a chronic RSI-like hand condition that really flares up when I do a lot of typing. Having said that, I'll take on board the feedback and keep it rough and ready in future.

 

[stevesmi]

Start Date: November 2025​

User: 54yo Male
Focus: Body Recomposition / Cutting / TRT Initiation

1. Introduction & Motivation​

This is my first log on Evolutionary. I was recently knocked back by a TRT clinic because they felt my testosterone levels were too high at 600 ng/dL. Since then, I’ve been trying to bring them up naturally with supplements, which has led to inconsistent results in the range of 420–620 ng/dL.

I’m starting this log to track things properly from the beginning as I begin self‑prescribed TRT for the first time. I’m keen to see what reaching a steady level in the 1000–1200 ng/dL range will do for my wellbeing, energy, sleep, and overall physique.

After 6 weeks on Tirzepatide/Retatrutide therapy—which has already kickstarted meaningful fat loss—this feels like the right moment to document everything as I head into my mid‑50s, be somewhat accountable, and benefit from the vast experience of folks on this forum.

The Mission: Push the transformation down to single-digit body fat and build a stable, sustainable protocol for long-term health and physique improvement.

2. Current Stats​

• Age: 54
• Height: 186 cm (6' 1")
• Weight: 93 kg (Down from 97 kg mid-October)
• Est. Body Fat: ~19–20% (Last DEXA in June '24 was 17.5%)
• Goal: ~87–88 kg at 9% body fat, maintaining or increasing lean mass.

3. The Protocol​

A. Training​

My approach is simple but consistent.

• Weights: 2 days/week (~60 minutes per session).
  • Day 1: Legs, Chest, Abs
  • Day 2: Back, Shoulders, Abs
• Cardio/Movement: Daily 30–45 minutes of brisk walking.
• Injury Management: Long history of sciatica in glutes/hams (currently 90% resolved via weight loss, walking, BPC-157, and TB-500).

B. Diet (95% Carnivore)​

I have been following this way of eating for nearly 2 years.

• Schedule: 16:8 Intermittent Fasting.
  • 09:00 AM: Latte (First calories).
  • 04:00 PM: First real meal.
  • 05:00 PM: Last meal.
• Foods: Steak, ground beef, milk, whey protein, occasional fruit.
• Alcohol: Moderate; every second weekend with my wife.
• Challenge: Hitting protein targets while appetite is suppressed by GLP-1 agonists.

C. General Health Supplements​

• Tongkat Ali, Fenugreek, Ashwagandha (Natural T-support)
• Magnesium, Zinc, Boron
• TUDCA (Liver support)
• B6 / B12 / Folate / TMG
• L-theanine (AM + PM)

4. PEDs & Hormonal Support​

Testosterone (TRT Run #1)​

• Compound: Testosterone (Ester TBD)
• Starting Dose: 105 mg/week (5-6 week period)
• Titration Plan: Gradually increase to 175 mg/week over two more periods based on bloods/feeling.
• Target Levels: 900–1100 ng/dL
• Ancillaries:
  • HCG: Will add later if needed.
  • AI: Only if confirmed necessary by high E2 symptoms/bloodwork.

Peptides & Other Compounds​

Compound	Dosage	Start Date	Purpose
BPC-157	1 mg EOD	Oct 30, 2025	Injury repair/Gut health
TB-500	1 mg Weekly	Oct 30, 2025	Systemic healing
GHK-Cu	2 mg EOD	Oct 30, 2025	Skin/Tissue remodeling
Tesamorelin	Training nights	Nov 12, 2025	GH release/Visceral fat
MT-2	TBD	Nov 12, 2025	Tanning/Skin tone
Cardarine	10 mg Daily	Nov 24, 2025	Endurance/Lipid profile
MOTS-c	TBD	Week of Nov 24, 2025	Mitochondrial function/Metabolic health
Retatrutide	Ongoing	6 weeks ago	Appetite suppression/Fat loss

5. Bloodwork & Health Markers​

Hormones​

October 2025 (Most Recent):

• Total Testosterone: 21.5 nmol/L (621 ng/dL)
• Free Testosterone: 424.7 pmol/L (123 pg/mL)
• SHBG: 38 nmol/L

September 2025:

• Total Testosterone: 15.4 nmol/L (444 ng/dL)
• LH: 1.7 IU/L | FSH: 5 IU/L
• Cortisol: 278 nmol/L

Metabolic & Lipids​

Recent Lipid Panel (Sept 18, 2025):

• Total Cholesterol: 4.7 mmol/L
• Triglycerides: 0.7 mmol/L
• (HDL, LDL, and other fractions not reported)

Previous Lipid Panel (Nov 26, 2024):

• Total Cholesterol: 6.3 mmol/L
• LDL: 4.6 mmol/L
• HDL: 1.2 mmol/L
• Triglycerides: 1.0 mmol/L
• TG/HDL Ratio: 0.83

Glycemic Control (Dec 2024):

• HbA1c: 5.1%

6. Goals & Challenges​

Primary Goals​

1. Physique: Reach 9% body fat and maintain year-round.
2. Performance: Heal sciatica enough to sprint again (Goal: Race my 15-year-old sprinter son).
3. Health: Improve sleep quality (currently average) and establish a long-term TRT protocol.
4. Balance: Maintain consistency despite 4 kids and a full-time job.

Current Challenges​

• Sleep: Waking up for 2–2.5 hours nightly, so sometimes only ~6 hours of actual sleep, which isn't enough for me.
• Protein Intake: Eating enough volume on carnivore while using Retatrutide.
• Work/Life Balance: High-stress job + large family.

7. Next Steps​

1. Tomorrow: Baseline Bloodwork.
2. Imminent: Begin Testosterone administration (105 mg/wk).
3. Ongoing: Continue Retatrutide and Peptides.
4. Logging: I will update this log weekly with training sessions, weight trends, photos, and bloodwork analysis.

@ventureboy we should see some good results out of this. with the glp's make sure you hit them 6 months minimum. you'll get great results.

 

[ventureboy]

Here's my training log from last week. I do a 2-day split Wed/Fri. I used to train a lot heavier, but switched to lower weights and higher reps about 3 months ago to spend more time under tension, and I've been enjoying it. 30-40 minutes per session. I've only just switched from weighted jump lunges back to squats so kept it light to start with but was still really sore for about 4 days. Slow, controlled movements, no swinging or bouncing, full range of motion. (1-2 mins max rest between sets)

Wed - Legs, Chest, Abs

Back Squat: 20,10,10,10 @ 20, 60, 80, 80kg
Bench Press: 20, 25, 12 @ 20, 60, 60kg
Russian Twists wth a plate supersetted with Bench Press: 70, 60, 60 @ 5kg
Fri - Back, Shoulders, Abs

Pull-up (with black band): 19, 10, 8
Dumbbell Shoulder Press: 14,15,15 @ 16kg
Russian Twists supersetted with Shoulder Press: 50, 60, 60 @ 5kg

 

[Dreamer]

Here's my training log from last week. I do a 2-day split Wed/Fri. I used to train a lot heavier, but switched to lower weights and higher reps about 3 months ago to spend more time under tension, and I've been enjoying it. 30-40 minutes per session. I've only just switched from weighted jump lunges back to squats so kept it light to start with but was still really sore for about 4 days. Slow, controlled movements, no swinging or bouncing, full range of motion. (1-2 mins max rest between sets)

Wed - Legs, Chest, Abs

Back Squat: 20,10,10,10 @ 20, 60, 80, 80kg
Bench Press: 20, 25, 12 @ 20, 60, 60kg
Russian Twists wth a plate supersetted with Bench Press: 70, 60, 60 @ 5kg
Fri - Back, Shoulders, Abs

Pull-up (with black band): 19, 10, 8
Dumbbell Shoulder Press: 14,15,15 @ 16kg
Russian Twists supersetted with Shoulder Press: 50, 60, 60 @ 5kg

Look solid, but you dont think a bit more volume would be good?

 

[ventureboy]

@ventureboy we should see some good results out of this. with the glp's make sure you hit them 6 months minimum. you'll get great results.

Yes the GLP's have been a game changer. It's the first time in my life that I feel like a sub-10% body fat is attainable.

 

[Dreamer]

Yes the GLP's have been a game changer. It's the first time in my life that I feel like a sub-10% body fat is attainable.

Retatrutide and the like is absolutely insane has made a cut very easy

 

[ventureboy]

Look solid, but you dont think a bit more volume would be good?

I had to make a choice about what can reasonably fit in my schedule and keep the rest of my life balanced out, so it's shorter than most would do, but high intensity, Mike Mentzer style.

 

[ROIDDERS]

Start Date: November 2025​

User: 54yo Male
Focus: Body Recomposition / Cutting / TRT Initiation

1. Introduction & Motivation​

This is my first log on Evolutionary. I was recently knocked back by a TRT clinic because they felt my testosterone levels were too high at 600 ng/dL. Since then, I’ve been trying to bring them up naturally with supplements, which has led to inconsistent results in the range of 420–620 ng/dL.

I’m starting this log to track things properly from the beginning as I begin self‑prescribed TRT for the first time. I’m keen to see what reaching a steady level in the 1000–1200 ng/dL range will do for my wellbeing, energy, sleep, and overall physique.

After 6 weeks on Tirzepatide/Retatrutide therapy—which has already kickstarted meaningful fat loss—this feels like the right moment to document everything as I head into my mid‑50s, be somewhat accountable, and benefit from the vast experience of folks on this forum.

The Mission: Push the transformation down to single-digit body fat and build a stable, sustainable protocol for long-term health and physique improvement.

2. Current Stats​

• Age: 54
• Height: 186 cm (6' 1")
• Weight: 93 kg (Down from 97 kg mid-October)
• Est. Body Fat: ~19–20% (Last DEXA in June '24 was 17.5%)
• Goal: ~87–88 kg at 9% body fat, maintaining or increasing lean mass.

3. The Protocol​

A. Training​

My approach is simple but consistent.

• Weights: 2 days/week (~60 minutes per session).
  • Day 1: Legs, Chest, Abs
  • Day 2: Back, Shoulders, Abs
• Cardio/Movement: Daily 30–45 minutes of brisk walking.
• Injury Management: Long history of sciatica in glutes/hams (currently 90% resolved via weight loss, walking, BPC-157, and TB-500).

B. Diet (95% Carnivore)​

I have been following this way of eating for nearly 2 years.

• Schedule: 16:8 Intermittent Fasting.
  • 09:00 AM: Latte (First calories).
  • 04:00 PM: First real meal.
  • 05:00 PM: Last meal.
• Foods: Steak, ground beef, milk, whey protein, occasional fruit.
• Alcohol: Moderate; every second weekend with my wife.
• Challenge: Hitting protein targets while appetite is suppressed by GLP-1 agonists.

C. General Health Supplements​

• Tongkat Ali, Fenugreek, Ashwagandha (Natural T-support)
• Magnesium, Zinc, Boron
• TUDCA (Liver support)
• B6 / B12 / Folate / TMG
• L-theanine (AM + PM)

4. PEDs & Hormonal Support​

Testosterone (TRT Run #1)​

• Compound: Testosterone (Ester TBD)
• Starting Dose: 105 mg/week (5-6 week period)
• Titration Plan: Gradually increase to 175 mg/week over two more periods based on bloods/feeling.
• Target Levels: 900–1100 ng/dL
• Ancillaries:
  • HCG: Will add later if needed.
  • AI: Only if confirmed necessary by high E2 symptoms/bloodwork.

Peptides & Other Compounds​

Compound	Dosage	Start Date	Purpose
BPC-157	1 mg EOD	Oct 30, 2025	Injury repair/Gut health
TB-500	1 mg Weekly	Oct 30, 2025	Systemic healing
GHK-Cu	2 mg EOD	Oct 30, 2025	Skin/Tissue remodeling
Tesamorelin	Training nights	Nov 12, 2025	GH release/Visceral fat
MT-2	TBD	Nov 12, 2025	Tanning/Skin tone
Cardarine	10 mg Daily	Nov 24, 2025	Endurance/Lipid profile
MOTS-c	TBD	Week of Nov 24, 2025	Mitochondrial function/Metabolic health
Retatrutide	Ongoing	6 weeks ago	Appetite suppression/Fat loss

5. Bloodwork & Health Markers​

Hormones​

October 2025 (Most Recent):

• Total Testosterone: 21.5 nmol/L (621 ng/dL)
• Free Testosterone: 424.7 pmol/L (123 pg/mL)
• SHBG: 38 nmol/L

September 2025:

• Total Testosterone: 15.4 nmol/L (444 ng/dL)
• LH: 1.7 IU/L | FSH: 5 IU/L
• Cortisol: 278 nmol/L

Metabolic & Lipids​

Recent Lipid Panel (Sept 18, 2025):

• Total Cholesterol: 4.7 mmol/L
• Triglycerides: 0.7 mmol/L
• (HDL, LDL, and other fractions not reported)

Previous Lipid Panel (Nov 26, 2024):

• Total Cholesterol: 6.3 mmol/L
• LDL: 4.6 mmol/L
• HDL: 1.2 mmol/L
• Triglycerides: 1.0 mmol/L
• TG/HDL Ratio: 0.83

Glycemic Control (Dec 2024):

• HbA1c: 5.1%

6. Goals & Challenges​

Primary Goals​

1. Physique: Reach 9% body fat and maintain year-round.
2. Performance: Heal sciatica enough to sprint again (Goal: Race my 15-year-old sprinter son).
3. Health: Improve sleep quality (currently average) and establish a long-term TRT protocol.
4. Balance: Maintain consistency despite 4 kids and a full-time job.

Current Challenges​

• Sleep: Waking up for 2–2.5 hours nightly, so sometimes only ~6 hours of actual sleep, which isn't enough for me.
• Protein Intake: Eating enough volume on carnivore while using Retatrutide.
• Work/Life Balance: High-stress job + large family.

7. Next Steps​

1. Tomorrow: Baseline Bloodwork.
2. Imminent: Begin Testosterone administration (105 mg/wk).
3. Ongoing: Continue Retatrutide and Peptides.
4. Logging: I will update this log weekly with training sessions, weight trends, photos, and bloodwork analysis.

It's good that you're doing intermittent fasting. Definitely interested in seeing how you manage that. Are you fluctuating your fasting time? @ventureboy

 

[ventureboy]

It's good that you're doing intermittent fasting. Definitely interested in seeing how you manage that. Are you fluctuating your fasting time? @ventureboy

I kind of fell into it and found that once I switched to mostly carnivore, I didn't feel like eating until the afternoon anyway. I also like to go to bed early before 9 am and having a full stomach messes with my sleep, so I had to get in all my food before 6 pm.

 

[ROIDDERS]

I kind of fell into it and found that once I switched to mostly carnivore, I didn't feel like eating until the afternoon anyway. I also like to go to bed early before 9 am and having a full stomach messes with my sleep, so I had to get in all my food before 6 pm.

That makes sense.

 

[2Thick]

I had to make a choice about what can reasonably fit in my schedule and keep the rest of my life balanced out, so it's shorter than most would do, but high intensity, Mike Mentzer style.

mike mentzer is a classic bodybuilder for sure @ventureboy he's had a history of some really terrific training. So that's pretty cool that you're trying to follow him.

 

[LevButlerov]

I appreciate the support brother. I just had blood drawn today, so I should have the results in a few days for the baseline labs prior to starting the testosterone injections.

Yes, I do use AI to help with punctuation and formatting and felt it was needed for the initial post to make it readable. I mostly use voice-to-text on my computer (which always contains a lot of misspelling) due to a chronic RSI-like hand condition that really flares up when I do a lot of typing. Having said that, I'll take on board the feedback and keep it rough and ready in future.

lets get the bloods up before we do much meanwhile update food and training for us @ventureboy

i see about ai makes sense, you can just read into mic we'll figure it out

 

[Mobster]

Your natural levels were fine.

 

[stevesmi]

Yes the GLP's have been a game changer. It's the first time in my life that I feel like a sub-10% body fat is attainable.

Yeah I am not a drug believer but these are something. Eli Lilly stock reflects that

 

[ceo]

I kind of fell into it and found that once I switched to mostly carnivore, I didn't feel like eating until the afternoon anyway. I also like to go to bed early before 9 am and having a full stomach messes with my sleep, so I had to get in all my food before 6 pm.

@ventureboy Bros. I want to see more about this carnivore diet. Make sure you post in some meal pictures. I want to see all the stuff that you're eating.

 

[Ulter]

Start Date: November 2025​

User: 54yo Male
Focus: Body Recomposition / Cutting / TRT Initiation

1. Introduction & Motivation​

This is my first log on Evolutionary. I was recently knocked back by a TRT clinic because they felt my testosterone levels were too high at 600 ng/dL. Since then, I’ve been trying to bring them up naturally with supplements, which has led to inconsistent results in the range of 420–620 ng/dL.

I’m starting this log to track things properly from the beginning as I begin self‑prescribed TRT for the first time. I’m keen to see what reaching a steady level in the 1000–1200 ng/dL range will do for my wellbeing, energy, sleep, and overall physique.

After 6 weeks on Tirzepatide/Retatrutide therapy—which has already kickstarted meaningful fat loss—this feels like the right moment to document everything as I head into my mid‑50s, be somewhat accountable, and benefit from the vast experience of folks on this forum.

The Mission: Push the transformation down to single-digit body fat and build a stable, sustainable protocol for long-term health and physique improvement.

2. Current Stats​

• Age: 54
• Height: 186 cm (6' 1")
• Weight: 93 kg (Down from 97 kg mid-October)
• Est. Body Fat: ~19–20% (Last DEXA in June '24 was 17.5%)
• Goal: ~87–88 kg at 9% body fat, maintaining or increasing lean mass.

3. The Protocol​

A. Training​

My approach is simple but consistent.

• Weights: 2 days/week (~60 minutes per session).
  • Day 1: Legs, Chest, Abs
  • Day 2: Back, Shoulders, Abs
• Cardio/Movement: Daily 30–45 minutes of brisk walking.
• Injury Management: Long history of sciatica in glutes/hams (currently 90% resolved via weight loss, walking, BPC-157, and TB-500).

B. Diet (95% Carnivore)​

I have been following this way of eating for nearly 2 years.

• Schedule: 16:8 Intermittent Fasting.
  • 09:00 AM: Latte (First calories).
  • 04:00 PM: First real meal.
  • 05:00 PM: Last meal.
• Foods: Steak, ground beef, milk, whey protein, occasional fruit.
• Alcohol: Moderate; every second weekend with my wife.
• Challenge: Hitting protein targets while appetite is suppressed by GLP-1 agonists.

C. General Health Supplements​

• Tongkat Ali, Fenugreek, Ashwagandha (Natural T-support)
• Magnesium, Zinc, Boron
• TUDCA (Liver support)
• B6 / B12 / Folate / TMG
• L-theanine (AM + PM)

4. PEDs & Hormonal Support​

Testosterone (TRT Run #1)​

• Compound: Testosterone (Ester TBD)
• Starting Dose: 105 mg/week (5-6 week period)
• Titration Plan: Gradually increase to 175 mg/week over two more periods based on bloods/feeling.
• Target Levels: 900–1100 ng/dL
• Ancillaries:
  • HCG: Will add later if needed.
  • AI: Only if confirmed necessary by high E2 symptoms/bloodwork.

Peptides & Other Compounds​

Compound	Dosage	Start Date	Purpose
BPC-157	1 mg EOD	Oct 30, 2025	Injury repair/Gut health
TB-500	1 mg Weekly	Oct 30, 2025	Systemic healing
GHK-Cu	2 mg EOD	Oct 30, 2025	Skin/Tissue remodeling
Tesamorelin	Training nights	Nov 12, 2025	GH release/Visceral fat
MT-2	TBD	Nov 12, 2025	Tanning/Skin tone
Cardarine	10 mg Daily	Nov 24, 2025	Endurance/Lipid profile
MOTS-c	TBD	Week of Nov 24, 2025	Mitochondrial function/Metabolic health
Retatrutide	Ongoing	6 weeks ago	Appetite suppression/Fat loss

5. Bloodwork & Health Markers​

Hormones​

October 2025 (Most Recent):

• Total Testosterone: 21.5 nmol/L (621 ng/dL)
• Free Testosterone: 424.7 pmol/L (123 pg/mL)
• SHBG: 38 nmol/L

September 2025:

• Total Testosterone: 15.4 nmol/L (444 ng/dL)
• LH: 1.7 IU/L | FSH: 5 IU/L
• Cortisol: 278 nmol/L

Metabolic & Lipids​

Recent Lipid Panel (Sept 18, 2025):

• Total Cholesterol: 4.7 mmol/L
• Triglycerides: 0.7 mmol/L
• (HDL, LDL, and other fractions not reported)

Previous Lipid Panel (Nov 26, 2024):

• Total Cholesterol: 6.3 mmol/L
• LDL: 4.6 mmol/L
• HDL: 1.2 mmol/L
• Triglycerides: 1.0 mmol/L
• TG/HDL Ratio: 0.83

Glycemic Control (Dec 2024):

• HbA1c: 5.1%

6. Goals & Challenges​

Primary Goals​

1. Physique: Reach 9% body fat and maintain year-round.
2. Performance: Heal sciatica enough to sprint again (Goal: Race my 15-year-old sprinter son).
3. Health: Improve sleep quality (currently average) and establish a long-term TRT protocol.
4. Balance: Maintain consistency despite 4 kids and a full-time job.

Current Challenges​

• Sleep: Waking up for 2–2.5 hours nightly, so sometimes only ~6 hours of actual sleep, which isn't enough for me.
• Protein Intake: Eating enough volume on carnivore while using Retatrutide.
• Work/Life Balance: High-stress job + large family.

7. Next Steps​

1. Tomorrow: Baseline Bloodwork.
2. Imminent: Begin Testosterone administration (105 mg/wk).
3. Ongoing: Continue Retatrutide and Peptides.
4. Logging: I will update this log weekly with training sessions, weight trends, photos, and bloodwork analysis.

I'm glad to see that you're doing a good Log so far. Seems like you have a good liking to these peptides. They sure do work. I'm a big believer in them as well. @ventureboy

 

[ventureboy]

Your natural levels were fine.

Are you referring to the total test measurement in the 600's? I'm curious about what you consider optimal.

 

[ventureboy]

@ventureboy Bros. I want to see more about this carnivore diet. Make sure you post in some meal pictures. I want to see all the stuff that you're eating.

Roger that on the food pictures, although there's really not a lot to see. This was what I ate yesterday, which is fairly typical:

Yesterday’s Food Log

• 5:30 AM – 1 teaspoon electrolyte mix (sodium / potassium / magnesium) with water
• 6:00 AM – Black coffee with a little butter + dash of milk
• 9:00 AM – Nespresso coffee pod with 1 cup of milk
• 11:00 AM – Nespresso coffee pod with 1 cup of milk
• 1:30 PM – Half a cup of milk + 2 scoops Musashi whey protein
• 4:30 PM – 400 g 82% mince/ground beef (pan-fried without oil)
• 7:00 PM – 2 scoops Musashi whey protein + half a cup of milk + 1 serve Sodii Everyday Hydration salts in water

Daily totals (from Cronometer):

• Calories: 2003
• Protein: 207 g
• Net carbs: 57 g
• Fat: 105 g

 

[ventureboy]

Sleep quality has been a challenge, so I'm logging some notes about that.

Oura ring stats below. Last night was better than usual and might be due to the late serving of electrolytes which I typically don't do, or the milk+whey protein, or both. I'll do the same tonight and see what happens. My resting heart rate of 66bpm is the most concerning thing, and I think that's got something to do with the Retatrutide because before I started on it, my typical RHR would be low to mid 50's. So I'm going to let that wash out for this week and see if it comes down.

Thanks to @Dreamer I was inspired to purchase a blood pressure monitor, and this morning's measurement about 15 mins after waking was a solid 105/78.

 

[Dreamer]

Reta can definitely raise your RHR, 66 isnt shocking at all, but yes - in sleep which is where Oura pulls that number youd want to see high 40s and low 50s, give it time - or have a look at my log and see my PM supps - they lower RHR and CNS activation.

Well done on the BP monitor - best piece of kit you can buy and great reading too keep tracking it consistently

 

[ventureboy]

Reta can definitely raise your RHR, 66 isnt shocking at all, but yes - in sleep which is where Oura pulls that number youd want to see high 40s and low 50s, give it time - or have a look at my log and see my PM supps - they lower RHR and CNS activation.

Well done on the BP monitor - best piece of kit you can buy and great reading too keep tracking it consistently

@Dreamer - thanks, and I see your PM supps are below. What I noticed is that your doses are much higher than mine, and you have a few extras not in my stack - Glycine, Glutamine, NAC, Passionflower, myo-inositol. I forgot Ashwa is good for lowering cortisol so will take that at night too.

Dreamer's PM Supp Stack:
Glycine — 5 g nightly
NAC (N-Acetyl Cysteine) — 2400 mg daily
L-Theanine — morning and nighttime doses (~400 mg + 400 mg)
Ashwagandha — 900 mg nighttime + morning doses
Melatonin — 5 mg nightly
Magnesium Glycinate — 1000 mg morning + 600 mg nighttime
Glutamine — 3 g nightly
Passion Flower — 120 mg nightly
myo-Inositol — 2 g nightly

 

[Dreamer]

@Dreamer - thanks, and I see your PM supps are below. What I noticed is that your doses are much higher than mine, and you have a few extras not in my stack - Glycine, Glutamine, NAC, Passionflower, myo-inositol. I forgot Ashwa is good for lowering cortisol so will take that at night too.

Dreamer's PM Supp Stack:
Glycine — 5 g nightly
NAC (N-Acetyl Cysteine) — 2400 mg daily
L-Theanine — morning and nighttime doses (~400 mg + 400 mg)
Ashwagandha — 900 mg nighttime + morning doses
Melatonin — 5 mg nightly
Magnesium Glycinate — 1000 mg morning + 600 mg nighttime
Glutamine — 3 g nightly
Passion Flower — 120 mg nightly
myo-Inositol — 2 g nightly

Inositol is great for deep sleep, passion flower is also a deep sleep aid

Ashwaganda is probably the heavy hitter for cortisol and Glycine is insane, literally 5g feels like a benzo to me

 

[Dreamer]

The beauty of Oura is its so focused on sleep metrics - you can add things and see the impact within a few days

 

[LevButlerov]

@Dreamer - thanks, and I see your PM supps are below. What I noticed is that your doses are much higher than mine, and you have a few extras not in my stack - Glycine, Glutamine, NAC, Passionflower, myo-inositol. I forgot Ashwa is good for lowering cortisol so will take that at night too.

Dreamer's PM Supp Stack:
Glycine — 5 g nightly
NAC (N-Acetyl Cysteine) — 2400 mg daily
L-Theanine — morning and nighttime doses (~400 mg + 400 mg)
Ashwagandha — 900 mg nighttime + morning doses
Melatonin — 5 mg nightly
Magnesium Glycinate — 1000 mg morning + 600 mg nighttime
Glutamine — 3 g nightly
Passion Flower — 120 mg nightly
myo-Inositol — 2 g nightly

add valerian root to this

 

[ventureboy]

add valerian root to this

Thanks, I totally forgot about this one, too. It would be great if somebody sold all of these as a single combined product. It sure is a lot of capsules.

 

[ballin2504]

Start Date: November 2025​

User: 54yo Male
Focus: Body Recomposition / Cutting / TRT Initiation

1. Introduction & Motivation​

This is my first log on Evolutionary. I was recently knocked back by a TRT clinic because they felt my testosterone levels were too high at 600 ng/dL. Since then, I’ve been trying to bring them up naturally with supplements, which has led to inconsistent results in the range of 420–620 ng/dL.

I’m starting this log to track things properly from the beginning as I begin self‑prescribed TRT for the first time. I’m keen to see what reaching a steady level in the 1000–1200 ng/dL range will do for my wellbeing, energy, sleep, and overall physique.

After 6 weeks on Tirzepatide/Retatrutide therapy—which has already kickstarted meaningful fat loss—this feels like the right moment to document everything as I head into my mid‑50s, be somewhat accountable, and benefit from the vast experience of folks on this forum.

The Mission: Push the transformation down to single-digit body fat and build a stable, sustainable protocol for long-term health and physique improvement.

2. Current Stats​

• Age: 54
• Height: 186 cm (6' 1")
• Weight: 93 kg (Down from 97 kg mid-October)
• Est. Body Fat: ~19–20% (Last DEXA in June '24 was 17.5%)
• Goal: ~87–88 kg at 9% body fat, maintaining or increasing lean mass.

3. The Protocol​

A. Training​

My approach is simple but consistent.

• Weights: 2 days/week (~60 minutes per session).
  • Day 1: Legs, Chest, Abs
  • Day 2: Back, Shoulders, Abs
• Cardio/Movement: Daily 30–45 minutes of brisk walking.
• Injury Management: Long history of sciatica in glutes/hams (currently 90% resolved via weight loss, walking, BPC-157, and TB-500).

B. Diet (95% Carnivore)​

I have been following this way of eating for nearly 2 years.

• Schedule: 16:8 Intermittent Fasting.
  • 09:00 AM: Latte (First calories).
  • 04:00 PM: First real meal.
  • 05:00 PM: Last meal.
• Foods: Steak, ground beef, milk, whey protein, occasional fruit.
• Alcohol: Moderate; every second weekend with my wife.
• Challenge: Hitting protein targets while appetite is suppressed by GLP-1 agonists.

C. General Health Supplements​

• Tongkat Ali, Fenugreek, Ashwagandha (Natural T-support)
• Magnesium, Zinc, Boron
• TUDCA (Liver support)
• B6 / B12 / Folate / TMG
• L-theanine (AM + PM)

4. PEDs & Hormonal Support​

Testosterone (TRT Run #1)​

• Compound: Testosterone (Ester TBD)
• Starting Dose: 105 mg/week (5-6 week period)
• Titration Plan: Gradually increase to 175 mg/week over two more periods based on bloods/feeling.
• Target Levels: 900–1100 ng/dL
• Ancillaries:
  • HCG: Will add later if needed.
  • AI: Only if confirmed necessary by high E2 symptoms/bloodwork.

Peptides & Other Compounds​

Compound	Dosage	Start Date	Purpose
BPC-157	1 mg EOD	Oct 30, 2025	Injury repair/Gut health
TB-500	1 mg Weekly	Oct 30, 2025	Systemic healing
GHK-Cu	2 mg EOD	Oct 30, 2025	Skin/Tissue remodeling
Tesamorelin	Training nights	Nov 12, 2025	GH release/Visceral fat
MT-2	TBD	Nov 12, 2025	Tanning/Skin tone
Cardarine	10 mg Daily	Nov 24, 2025	Endurance/Lipid profile
MOTS-c	TBD	Week of Nov 24, 2025	Mitochondrial function/Metabolic health
Retatrutide	Ongoing	6 weeks ago	Appetite suppression/Fat loss

5. Bloodwork & Health Markers​

Hormones​

October 2025 (Most Recent):

• Total Testosterone: 21.5 nmol/L (621 ng/dL)
• Free Testosterone: 424.7 pmol/L (123 pg/mL)
• SHBG: 38 nmol/L

September 2025:

• Total Testosterone: 15.4 nmol/L (444 ng/dL)
• LH: 1.7 IU/L | FSH: 5 IU/L
• Cortisol: 278 nmol/L

Metabolic & Lipids​

Recent Lipid Panel (Sept 18, 2025):

• Total Cholesterol: 4.7 mmol/L
• Triglycerides: 0.7 mmol/L
• (HDL, LDL, and other fractions not reported)

Previous Lipid Panel (Nov 26, 2024):

• Total Cholesterol: 6.3 mmol/L
• LDL: 4.6 mmol/L
• HDL: 1.2 mmol/L
• Triglycerides: 1.0 mmol/L
• TG/HDL Ratio: 0.83

Glycemic Control (Dec 2024):

• HbA1c: 5.1%

6. Goals & Challenges​

Primary Goals​

1. Physique: Reach 9% body fat and maintain year-round.
2. Performance: Heal sciatica enough to sprint again (Goal: Race my 15-year-old sprinter son).
3. Health: Improve sleep quality (currently average) and establish a long-term TRT protocol.
4. Balance: Maintain consistency despite 4 kids and a full-time job.

Current Challenges​

• Sleep: Waking up for 2–2.5 hours nightly, so sometimes only ~6 hours of actual sleep, which isn't enough for me.
• Protein Intake: Eating enough volume on carnivore while using Retatrutide.
• Work/Life Balance: High-stress job + large family.

7. Next Steps​

1. Tomorrow: Baseline Bloodwork.
2. Imminent: Begin Testosterone administration (105 mg/wk).
3. Ongoing: Continue Retatrutide and Peptides.
4. Logging: I will update this log weekly with training sessions, weight trends, photos, and bloodwork analysis.

@ventureboy welcome aboard the Evo train man we are glad to have you. Great start to the log. Let’s keep it going

 

[LevButlerov]

Thanks, I totally forgot about this one, too. It would be great if somebody sold all of these as a single combined product. It sure is a lot of capsules.

Yes it would be but for now we just do this

 

[ventureboy]

@ventureboy welcome aboard the Evo train man we are glad to have you. Great start to the log. Let’s keep it going

Cheers!

 

[ventureboy]

Touchdown and props to @Wolfenstein (Austrix Pharma) for these peptides. Can’t wait to start with the MOTS-c tomorrow. Best looking and most legit labels I’ve seen so far. He’s also a great communicator and answers my questions at all kinds of odd hours!

Also props to @UGL OZ fo my first ever order of Test with a next-day delivery.

 

[ceo]

Roger that on the food pictures, although there's really not a lot to see. This was what I ate yesterday, which is fairly typical:

Yesterday’s Food Log

• 5:30 AM – 1 teaspoon electrolyte mix (sodium / potassium / magnesium) with water
• 6:00 AM – Black coffee with a little butter + dash of milk
• 9:00 AM – Nespresso coffee pod with 1 cup of milk
• 11:00 AM – Nespresso coffee pod with 1 cup of milk
• 1:30 PM – Half a cup of milk + 2 scoops Musashi whey protein
• 4:30 PM – 400 g 82% mince/ground beef (pan-fried without oil)
• 7:00 PM – 2 scoops Musashi whey protein + half a cup of milk + 1 serve Sodii Everyday Hydration salts in water

Daily totals (from Cronometer):

• Calories: 2003
• Protein: 207 g
• Net carbs: 57 g
• Fat: 105 g

bros nice!

 

[ventureboy]

Feeling pretty shitty today. Had a terrible night's sleep. Probably overdid it on the caffeine yesterday. I decided on a whim to grab a couple of small Red Bull energy drinks while picking up groceries. Lesson learned.

Planning to write updates last thing in the evening going forward, but here's yesterday's log. On the upside, it's the first time in a long time I've seen the scales under 92kg and the belly fat is moving. My lab tests from iMedical aren't ready yet, but hopefully today.

Training Day 3 – Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,10 @ 20,85,85,85kg

3-4s down, 3-4s up tempo. A bit sticky at the bottom on reps 8-10. Barefoot, very low on the bottom past horizontal with no heel lifts. My 2nd session back on squats after a long 6-month hiatus from this movement. Slight sciatica discomfort but hardly noticeable. I felt a little less steady than I have before and had to think about bracing my core.

Barbell Bench Press
20,13,10 @ 20,70,70kg

3-4s down, 3-4s up tempo. Slight discomfort in the right anterior delt on the last set. I had a couple more reps in me but no spotter today (I train in a home gym and my gym buddy is away for work), so quit before absolute failure. I could have followed that up with some pushups now I think about it. Next time.

Russian Twists with a plate supersetted with Bench Press: 72, 70, 60 @ 5kg
Think I lost count on the last set lol - a lot of fire.

Day 3 Food Log
Missed the calorie/protein 2500/200 goal by a considerable margin so will at least get a protein chug in around 12 going forward.

• 5:30 AM – Sodii Electrolytes
• 6:00 AM – Black coffee with a little butter + dash of milk
• 9:00 AM – Coffee with 1 cup of milk
• 11:00 AM – Energy drink x2 (whoops)
• 12:50 PM –250 g 82% mince/ground beef
• 6:45 PM –15g vintage cheddar
• 6:45 PM – Half a cup of milk + 2 scoops whey protein
• 6:45 PM – 250 g 82% mince/ground beef
• 7:30 PM – Sodii Electrolytes and PM supps

 

[LevButlerov]

Touchdown and props to @Wolfenstein (Austrix Pharma) for these peptides. Can’t wait to start with the MOTS-c tomorrow. Best looking and most legit labels I’ve seen so far. He’s also a great communicator and answers my questions at all kinds of odd hours!

View attachment 146806

Also props to @UGL OZ fo my first ever order of Test with a next-day delivery.

View attachment 146807

Good touchdown from @UGL OZ hot!
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[LevButlerov]

Feeling pretty shitty today. Had a terrible night's sleep. Probably overdid it on the caffeine yesterday. I decided on a whim to grab a couple of small Red Bull energy drinks while picking up groceries. Lesson learned.

Planning to write updates last thing in the evening going forward, but here's yesterday's log. On the upside, it's the first time in a long time I've seen the scales under 92kg and the belly fat is moving. My lab tests from iMedical aren't ready yet, but hopefully today.

View attachment 147075View attachment 147078

Training Day 3 – Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,10 @ 20,85,85,85kg

3-4s down, 3-4s up tempo. A bit sticky at the bottom on reps 8-10. Barefoot, very low on the bottom past horizontal with no heel lifts. My 2nd session back on squats after a long 6-month hiatus from this movement. Slight sciatica discomfort but hardly noticeable. I felt a little less steady than I have before and had to think about bracing my core.

Barbell Bench Press
20,13,10 @ 20,70,70kg

3-4s down, 3-4s up tempo. Slight discomfort in the right anterior delt on the last set. I had a couple more reps in me but no spotter today (I train in a home gym and my gym buddy is away for work), so quit before absolute failure. I could have followed that up with some pushups now I think about it. Next time.

Russian Twists with a plate supersetted with Bench Press: 72, 70, 60 @ 5kg
Think I lost count on the last set lol - a lot of fire.

Day 3 Food Log
Missed the calorie/protein 2500/200 goal by a considerable margin so will at least get a protein chug in around 12 going forward.

• 5:30 AM – Sodii Electrolytes
• 6:00 AM – Black coffee with a little butter + dash of milk
• 9:00 AM – Coffee with 1 cup of milk
• 11:00 AM – Energy drink x2 (whoops)
• 12:50 PM –250 g 82% mince/ground beef
• 6:45 PM –15g vintage cheddar
• 6:45 PM – Half a cup of milk + 2 scoops whey protein
• 6:45 PM – 250 g 82% mince/ground beef
• 7:30 PM – Sodii Electrolytes and PM supps

View attachment 147076View attachment 147077

Good base even in the pic with thick shoulders and arms showing and you are leaning out fast already. @ventureboy
Squats at 85kg with that slow tempo are solid for coming back after 6 months!
cut the Red Bulls so sleep comes back on track.

 

[Dreamer]

Feeling pretty shitty today. Had a terrible night's sleep. Probably overdid it on the caffeine yesterday. I decided on a whim to grab a couple of small Red Bull energy drinks while picking up groceries. Lesson learned.

Planning to write updates last thing in the evening going forward, but here's yesterday's log. On the upside, it's the first time in a long time I've seen the scales under 92kg and the belly fat is moving. My lab tests from iMedical aren't ready yet, but hopefully today.

View attachment 147075View attachment 147078

Training Day 3 – Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,10 @ 20,85,85,85kg

3-4s down, 3-4s up tempo. A bit sticky at the bottom on reps 8-10. Barefoot, very low on the bottom past horizontal with no heel lifts. My 2nd session back on squats after a long 6-month hiatus from this movement. Slight sciatica discomfort but hardly noticeable. I felt a little less steady than I have before and had to think about bracing my core.

Barbell Bench Press
20,13,10 @ 20,70,70kg

3-4s down, 3-4s up tempo. Slight discomfort in the right anterior delt on the last set. I had a couple more reps in me but no spotter today (I train in a home gym and my gym buddy is away for work), so quit before absolute failure. I could have followed that up with some pushups now I think about it. Next time.

Russian Twists with a plate supersetted with Bench Press: 72, 70, 60 @ 5kg
Think I lost count on the last set lol - a lot of fire.

Day 3 Food Log
Missed the calorie/protein 2500/200 goal by a considerable margin so will at least get a protein chug in around 12 going forward.

• 5:30 AM – Sodii Electrolytes
• 6:00 AM – Black coffee with a little butter + dash of milk
• 9:00 AM – Coffee with 1 cup of milk
• 11:00 AM – Energy drink x2 (whoops)
• 12:50 PM –250 g 82% mince/ground beef
• 6:45 PM –15g vintage cheddar
• 6:45 PM – Half a cup of milk + 2 scoops whey protein
• 6:45 PM – 250 g 82% mince/ground beef
• 7:30 PM – Sodii Electrolytes and PM supps

View attachment 147076View attachment 147077

Looking really good in the pics mate, abs peaking through, I think your gonna go well, your detail is great in the log too

 

[ventureboy]

cut the Red Bulls so sleep comes back on track.

100%

 

[ventureboy]

Looking really good in the pics mate, abs peaking through, I think your gonna go well, your detail is great in the log too

Cheers brother! I haven't seen those abs in a long while - it's going to be fun to see how much I can uncover.

 

[ventureboy]

The baseline labs are in!

I've attached the raw reports for the pathology nerds, and below is the hormonal summary, including my previous results with some commentary from AI. I'm pretty happy with these. Total (597) and Free test is good for someone my age, but I'm still curious about how I feel/perform bumping that up towards 900, so I've started on a 10mg per day sub-q trt protocol today.

Next message will have a summary of the metabolic markers.

 

[RoySimpson]

Start Date: November 2025​

User: 54yo Male
Focus: Body Recomposition / Cutting / TRT Initiation

1. Introduction & Motivation​

This is my first log on Evolutionary. I was recently knocked back by a TRT clinic because they felt my testosterone levels were too high at 600 ng/dL. Since then, I’ve been trying to bring them up naturally with supplements, which has led to inconsistent results in the range of 420–620 ng/dL.

I’m starting this log to track things properly from the beginning as I begin self‑prescribed TRT for the first time. I’m keen to see what reaching a steady level in the 1000–1200 ng/dL range will do for my wellbeing, energy, sleep, and overall physique.

After 6 weeks on Tirzepatide/Retatrutide therapy—which has already kickstarted meaningful fat loss—this feels like the right moment to document everything as I head into my mid‑50s, be somewhat accountable, and benefit from the vast experience of folks on this forum.

The Mission: Push the transformation down to single-digit body fat and build a stable, sustainable protocol for long-term health and physique improvement.

2. Current Stats​

• Age: 54
• Height: 186 cm (6' 1")
• Weight: 93 kg (Down from 97 kg mid-October)
• Est. Body Fat: ~19–20% (Last DEXA in June '24 was 17.5%)
• Goal: ~87–88 kg at 9% body fat, maintaining or increasing lean mass.

3. The Protocol​

A. Training​

My approach is simple but consistent.

• Weights: 2 days/week (~60 minutes per session).
  • Day 1: Legs, Chest, Abs
  • Day 2: Back, Shoulders, Abs
• Cardio/Movement: Daily 30–45 minutes of brisk walking.
• Injury Management: Long history of sciatica in glutes/hams (currently 90% resolved via weight loss, walking, BPC-157, and TB-500).

B. Diet (95% Carnivore)​

I have been following this way of eating for nearly 2 years.

• Schedule: 16:8 Intermittent Fasting.
  • 09:00 AM: Latte (First calories).
  • 04:00 PM: First real meal.
  • 05:00 PM: Last meal.
• Foods: Steak, ground beef, milk, whey protein, occasional fruit.
• Alcohol: Moderate; every second weekend with my wife.
• Challenge: Hitting protein targets while appetite is suppressed by GLP-1 agonists.

C. General Health Supplements​

• Tongkat Ali, Fenugreek, Ashwagandha (Natural T-support)
• Magnesium, Zinc, Boron
• TUDCA (Liver support)
• B6 / B12 / Folate / TMG
• L-theanine (AM + PM)

4. PEDs & Hormonal Support​

Testosterone (TRT Run #1)​

• Compound: Testosterone (Ester TBD)
• Starting Dose: 105 mg/week (5-6 week period)
• Titration Plan: Gradually increase to 175 mg/week over two more periods based on bloods/feeling.
• Target Levels: 900–1100 ng/dL
• Ancillaries:
  • HCG: Will add later if needed.
  • AI: Only if confirmed necessary by high E2 symptoms/bloodwork.

Peptides & Other Compounds​

Compound	Dosage	Start Date	Purpose
BPC-157	1 mg EOD	Oct 30, 2025	Injury repair/Gut health
TB-500	1 mg Weekly	Oct 30, 2025	Systemic healing
GHK-Cu	2 mg EOD	Oct 30, 2025	Skin/Tissue remodeling
Tesamorelin	Training nights	Nov 12, 2025	GH release/Visceral fat
MT-2	TBD	Nov 12, 2025	Tanning/Skin tone
Cardarine	10 mg Daily	Nov 24, 2025	Endurance/Lipid profile
MOTS-c	TBD	Week of Nov 24, 2025	Mitochondrial function/Metabolic health
Retatrutide	Ongoing	6 weeks ago	Appetite suppression/Fat loss

5. Bloodwork & Health Markers​

Hormones​

October 2025 (Most Recent):

• Total Testosterone: 21.5 nmol/L (621 ng/dL)
• Free Testosterone: 424.7 pmol/L (123 pg/mL)
• SHBG: 38 nmol/L

September 2025:

• Total Testosterone: 15.4 nmol/L (444 ng/dL)
• LH: 1.7 IU/L | FSH: 5 IU/L
• Cortisol: 278 nmol/L

Metabolic & Lipids​

Recent Lipid Panel (Sept 18, 2025):

• Total Cholesterol: 4.7 mmol/L
• Triglycerides: 0.7 mmol/L
• (HDL, LDL, and other fractions not reported)

Previous Lipid Panel (Nov 26, 2024):

• Total Cholesterol: 6.3 mmol/L
• LDL: 4.6 mmol/L
• HDL: 1.2 mmol/L
• Triglycerides: 1.0 mmol/L
• TG/HDL Ratio: 0.83

Glycemic Control (Dec 2024):

• HbA1c: 5.1%

6. Goals & Challenges​

Primary Goals​

1. Physique: Reach 9% body fat and maintain year-round.
2. Performance: Heal sciatica enough to sprint again (Goal: Race my 15-year-old sprinter son).
3. Health: Improve sleep quality (currently average) and establish a long-term TRT protocol.
4. Balance: Maintain consistency despite 4 kids and a full-time job.

Current Challenges​

• Sleep: Waking up for 2–2.5 hours nightly, so sometimes only ~6 hours of actual sleep, which isn't enough for me.
• Protein Intake: Eating enough volume on carnivore while using Retatrutide.
• Work/Life Balance: High-stress job + large family.

7. Next Steps​

1. Tomorrow: Baseline Bloodwork.
2. Imminent: Begin Testosterone administration (105 mg/wk).
3. Ongoing: Continue Retatrutide and Peptides.
4. Logging: I will update this log weekly with training sessions, weight trends, photos, and bloodwork analysis.

@ventureboy Awesome log! Will be following along for sure!

 

[ventureboy]

Metabolic profile summary below: I'm keen to hear what the Evo vets have to say about these and the hormonal results.

 

[Dreamer]

Very solid bloods - I would revisit your daily dose though mate as you take test your natural production will lower, so you may end up worse off - I would aim for 125-150mg a week

 

[ventureboy]

Very solid bloods - I would revisit your daily dose though mate as you take test your natural production will lower, so you may end up worse off - I would aim for 125-150mg a week

Thanks @Dreamer! You're saying exactly what I was thinking, but I want to experiment anyway to see what happens. My hypothesis is that as I lower my visceral fat levels, I'll reduce aromatase expression further, so less T will be converted to estradiol. So long as I look after my liver and get my sleep quality sorted, I reckon the 10mg daily dose might do the job, but time will tell.

 

[LevButlerov]

The baseline labs are in!

I've attached the raw reports for the pathology nerds, and below is the hormonal summary, including my previous results with some commentary from AI. I'm pretty happy with these. Total (597) and Free test is good for someone my age, but I'm still curious about how I feel/perform bumping that up towards 900, so I've started on a 10mg per day sub-q trt protocol today.

View attachment 147179

Next message will have a summary of the metabolic markers.

your glucose did you eat before you did labs? how long were you fasted? @ventureboy
we can bump and see get the sub q but I think 900-1000 easy to get to 120-150mgs test

 

[ventureboy]

your glucose did you eat before you did labs? how long were you fasted? @ventureboy
we can bump and see get the sub q but I think 900-1000 easy to get to 120-150mgs test

I was around 17 hours fasted at the time of the test. Are you thinking the glucose level was high? All I’d had was black coffee at 6am, 4 hours prior to the test.

 

[waggat]

Start Date: November 2025​

User: 54yo Male
Focus: Body Recomposition / Cutting / TRT Initiation

1. Introduction & Motivation​

This is my first log on Evolutionary. I was recently knocked back by a TRT clinic because they felt my testosterone levels were too high at 600 ng/dL. Since then, I’ve been trying to bring them up naturally with supplements, which has led to inconsistent results in the range of 420–620 ng/dL.

I’m starting this log to track things properly from the beginning as I begin self‑prescribed TRT for the first time. I’m keen to see what reaching a steady level in the 1000–1200 ng/dL range will do for my wellbeing, energy, sleep, and overall physique.

After 6 weeks on Tirzepatide/Retatrutide therapy—which has already kickstarted meaningful fat loss—this feels like the right moment to document everything as I head into my mid‑50s, be somewhat accountable, and benefit from the vast experience of folks on this forum.

The Mission: Push the transformation down to single-digit body fat and build a stable, sustainable protocol for long-term health and physique improvement.

2. Current Stats​

• Age: 54
• Height: 186 cm (6' 1")
• Weight: 93 kg (Down from 97 kg mid-October)
• Est. Body Fat: ~19–20% (Last DEXA in June '24 was 17.5%)
• Goal: ~87–88 kg at 9% body fat, maintaining or increasing lean mass.

3. The Protocol​

A. Training​

My approach is simple but consistent.

• Weights: 2 days/week (~60 minutes per session).
  • Day 1: Legs, Chest, Abs
  • Day 2: Back, Shoulders, Abs
• Cardio/Movement: Daily 30–45 minutes of brisk walking.
• Injury Management: Long history of sciatica in glutes/hams (currently 90% resolved via weight loss, walking, BPC-157, and TB-500).

B. Diet (95% Carnivore)​

I have been following this way of eating for nearly 2 years.

• Schedule: 16:8 Intermittent Fasting.
  • 09:00 AM: Latte (First calories).
  • 04:00 PM: First real meal.
  • 05:00 PM: Last meal.
• Foods: Steak, ground beef, milk, whey protein, occasional fruit.
• Alcohol: Moderate; every second weekend with my wife.
• Challenge: Hitting protein targets while appetite is suppressed by GLP-1 agonists.

C. General Health Supplements​

• Tongkat Ali, Fenugreek, Ashwagandha (Natural T-support)
• Magnesium, Zinc, Boron
• TUDCA (Liver support)
• B6 / B12 / Folate / TMG
• L-theanine (AM + PM)

4. PEDs & Hormonal Support​

Testosterone (TRT Run #1)​

• Compound: Testosterone (Ester TBD)
• Starting Dose: 105 mg/week (5-6 week period)
• Titration Plan: Gradually increase to 175 mg/week over two more periods based on bloods/feeling.
• Target Levels: 900–1100 ng/dL
• Ancillaries:
  • HCG: Will add later if needed.
  • AI: Only if confirmed necessary by high E2 symptoms/bloodwork.

Peptides & Other Compounds​

Compound	Dosage	Start Date	Purpose
BPC-157	1 mg EOD	Oct 30, 2025	Injury repair/Gut health
TB-500	1 mg Weekly	Oct 30, 2025	Systemic healing
GHK-Cu	2 mg EOD	Oct 30, 2025	Skin/Tissue remodeling
Tesamorelin	Training nights	Nov 12, 2025	GH release/Visceral fat
MT-2	TBD	Nov 12, 2025	Tanning/Skin tone
Cardarine	10 mg Daily	Nov 24, 2025	Endurance/Lipid profile
MOTS-c	TBD	Week of Nov 24, 2025	Mitochondrial function/Metabolic health
Retatrutide	Ongoing	6 weeks ago	Appetite suppression/Fat loss

5. Bloodwork & Health Markers​

Hormones​

October 2025 (Most Recent):

• Total Testosterone: 21.5 nmol/L (621 ng/dL)
• Free Testosterone: 424.7 pmol/L (123 pg/mL)
• SHBG: 38 nmol/L

September 2025:

• Total Testosterone: 15.4 nmol/L (444 ng/dL)
• LH: 1.7 IU/L | FSH: 5 IU/L
• Cortisol: 278 nmol/L

Metabolic & Lipids​

Recent Lipid Panel (Sept 18, 2025):

• Total Cholesterol: 4.7 mmol/L
• Triglycerides: 0.7 mmol/L
• (HDL, LDL, and other fractions not reported)

Previous Lipid Panel (Nov 26, 2024):

• Total Cholesterol: 6.3 mmol/L
• LDL: 4.6 mmol/L
• HDL: 1.2 mmol/L
• Triglycerides: 1.0 mmol/L
• TG/HDL Ratio: 0.83

Glycemic Control (Dec 2024):

• HbA1c: 5.1%

6. Goals & Challenges​

Primary Goals​

1. Physique: Reach 9% body fat and maintain year-round.
2. Performance: Heal sciatica enough to sprint again (Goal: Race my 15-year-old sprinter son).
3. Health: Improve sleep quality (currently average) and establish a long-term TRT protocol.
4. Balance: Maintain consistency despite 4 kids and a full-time job.

Current Challenges​

• Sleep: Waking up for 2–2.5 hours nightly, so sometimes only ~6 hours of actual sleep, which isn't enough for me.
• Protein Intake: Eating enough volume on carnivore while using Retatrutide.
• Work/Life Balance: High-stress job + large family.

7. Next Steps​

1. Tomorrow: Baseline Bloodwork.
2. Imminent: Begin Testosterone administration (105 mg/wk).
3. Ongoing: Continue Retatrutide and Peptides.
4. Logging: I will update this log weekly with training sessions, weight trends, photos, and bloodwork analysis.

Hey mate, looks like you've got a good base to build on.

Any chance you can hit the weights 3-4 days per week? Remember gaining muscle will make fat loss and staying lean easier.

 

[ventureboy]

Hey mate, looks like you've got a good base to build on.

Any chance you can hit the weights 3-4 days per week? Remember gaining muscle will make fat loss and staying lean easier.

In another life 4 days might work but with 4 kids between 5-15, wife, full time job, youtube channel I’m struggling to keep all the balls in the air. I’m certainly going to look at how I could add in another day, but in the meantime I try to make what lifting I do super intense and focused and allow plenty of time for recovery.

 

[LevButlerov]

I was around 17 hours fasted at the time of the test. Are you thinking the glucose level was high? All I’d had was black coffee at 6am, 4 hours prior to the test.

Strangely higher than I would think for 17 hours.

 

[ventureboy]

Day 5

6.5 hours of sleep. Feeling remarkably better compared to yesterday. Today was my 2nd daily microdose of 10mg of Testosterone.

Got my c-reactive protein lab results which were 0.48mg/L so all good there. The growth hormone test is the last one not yet delivered by iMedical, but it should be in a few days.

Training - Back/Shoulders (Friday)

2 mins Bear Crawls (warm-up)

Neutral grip pull-ups
10,6,6 @ bodyweight

2-3s down, 2-3s up tempo, full stretch at the bottom and try to hit my sternum on the bar at the top. Man, these things are hard for me. I've been doing pull-ups with a resistance band, so I could get higher reps. I wanted to see what I could do with body weight. My previous PR on the first set was 16, so I've got a long way to get back to where I was.

Seated Dumbbell Shoulder Press:
15,15,12 @ 16kg

2s up/down tempo. Full range of controlled movement. Squeeze at the top and clang the dumbbells together. Very satisfying.

Russian Twists supersetted with Shoulder Press: 70, 60, 60 @ 5kg

Added in 1 set of standing calf raises just to show @Dreamer I'm adding volume (ha), and because, well, I have no calves as the pics will attest. 40 slow reps and no weight. Burned like hell. Will add more weight and sets next time if time permits.

Food log was the same as usual from previous days, but I'm getting sick of ground beef, so switched it for steak.

Daily Macro totals
Calories: 2101
Protein: 237 g
Net carbs: 70 g
Fat: 96 g

 

[Dreamer]

Day 5

6.5 hours of sleep. Feeling remarkably better compared to yesterday. Today was my 2nd daily microdose of 10mg of Testosterone.

Got my c-reactive protein lab results which were 0.48mg/L so all good there. The growth hormone test is the last one not yet delivered by iMedical, but it should be in a few days.

Training - Back/Shoulders (Friday)

2 mins Bear Crawls (warm-up)

Neutral grip pull-ups
10,6,6 @ bodyweight

2-3s down, 2-3s up tempo, full stretch at the bottom and try to hit my sternum on the bar at the top. Man, these things are hard for me. I've been doing pull-ups with a resistance band, so I could get higher reps. I wanted to see what I could do with body weight. My previous PR on the first set was 16, so I've got a long way to get back to where I was.

Seated Dumbbell Shoulder Press:
15,15,12 @ 16kg

2s up/down tempo. Full range of controlled movement. Squeeze at the top and clang the dumbbells together. Very satisfying.

Russian Twists supersetted with Shoulder Press: 70, 60, 60 @ 5kg

Added in 1 set of standing calf raises just to show @Dreamer I'm adding volume (ha), and because, well, I have no calves as the pics will attest. 40 slow reps and no weight. Burned like hell. Will add more weight and sets next time if time permits.

Food log was the same as usual from previous days, but I'm getting sick of ground beef, so switched it for steak.

Daily Macro totals
Calories: 2101
Protein: 237 g
Net carbs: 70 g
Fat: 96 g


View attachment 147552View attachment 147551View attachment 147553

Good work! Your hitting calves perfect, I love high rep, slow and controlled, get them burning, you have a very good chest.

 

[ventureboy]

Good work! Your hitting calves perfect, I love high rep, slow and controlled, get them burning, you have a very good chest.

Thanks @Dreamer! Chest has always been my best body part, but my 6-yr old son won the calf genetics lottery which he didn't get from me so I've got my work cut out there. If my abs end up even half as good as yours, I'll consider that an outstanding result.

 

[Dreamer]

Thanks @Dreamer! Chest has always been my best body part, but my 6-yr old son won the calf genetics lottery which he didn't get from me so I've got my work cut out there. If my abs end up even half as good as yours, I'll consider that an outstanding result.

I think with your workrate and dedication you will absolutely get there and probably better

 

[ventureboy]

I think with your workrate and dedication you will absolutely get there and probably better

Appreciate that bro

 

[LevButlerov]

Day 5

6.5 hours of sleep. Feeling remarkably better compared to yesterday. Today was my 2nd daily microdose of 10mg of Testosterone.

Got my c-reactive protein lab results which were 0.48mg/L so all good there. The growth hormone test is the last one not yet delivered by iMedical, but it should be in a few days.

Training - Back/Shoulders (Friday)

2 mins Bear Crawls (warm-up)

Neutral grip pull-ups
10,6,6 @ bodyweight

2-3s down, 2-3s up tempo, full stretch at the bottom and try to hit my sternum on the bar at the top. Man, these things are hard for me. I've been doing pull-ups with a resistance band, so I could get higher reps. I wanted to see what I could do with body weight. My previous PR on the first set was 16, so I've got a long way to get back to where I was.

Seated Dumbbell Shoulder Press:
15,15,12 @ 16kg

2s up/down tempo. Full range of controlled movement. Squeeze at the top and clang the dumbbells together. Very satisfying.

Russian Twists supersetted with Shoulder Press: 70, 60, 60 @ 5kg

Added in 1 set of standing calf raises just to show @Dreamer I'm adding volume (ha), and because, well, I have no calves as the pics will attest. 40 slow reps and no weight. Burned like hell. Will add more weight and sets next time if time permits.

Food log was the same as usual from previous days, but I'm getting sick of ground beef, so switched it for steak.

Daily Macro totals
Calories: 2101
Protein: 237 g
Net carbs: 70 g
Fat: 96 g


View attachment 147552View attachment 147551View attachment 147553

You look good in the pic @ventureboy lean abs coming out and that chin up strength is solid!
the tempo work is impressive.
The steak meal fits your macros well, i hope it was rare!

 

[ventureboy]

The steak meal fits your macros well, i hope it was rare!

Absolutely Lev - can’t do steak any other way!

 

[LevButlerov]

Absolutely Lev - can’t do steak any other way!

rare steak for the win @ventureboy

 

[ventureboy]

Day 7-12

Weight 90.3kg today.

SLEEP

Got my actual sleep average up to 7 hours (Oura), so that's a win. Still a bit patchy and waking up a lot during the night. Could be too much bright light close to bed, so will address that. I've also started a 10-minute walk first thing in the morning after waking to get some sun, which apparently helps reset the circadian rhythm.

Peptides/Test/etc

10mg Testosterone Subq daily
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly (reduced from 2mg)

On Day 8 of the 10mg microdose per day of Testosterone Enanthate. Feeling ok, but will give it a full 4 weeks and then get some labs again to assess whether that is enough.

I reduced the Reta dose from 2mg down to 1mg as sticking with the diet is no problem and wanted to see if my resting heart rate comes down at all (still relatively high at 65bpm)

Blood pressure is hovering around 120/80. Need to do consistent daily readings.

TRAINING
Day 11 – Legs/Chest (Wednesday)

Brisk walking for at least 45 minutes per day. All movements slow and controlled, maximum range of motion with full stop at each end of the movement.

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,9 @ 20,60,80,80kg

Less weight than last leg day, but focused on getting right to the bottom with my butt touching my heels.

Barbell Bench Press
20,17,10,20 @ 20,65,65,40kg

Right shoulder is good. Added an extra low weight high-rep set at the end.

Russian Twists with a plate supersetted with Bench Press: 72, 50, 72 @ 5kg


FOOD

Went to a bucks party on the weekend which threw off my macro averages (had a few drinks and very little protein) so protein was a bit low, but that should lift up this week.

 

[Flash_is_Fast]

Back looks significantly leaner! Making visible progress!

My sleep has gone to crap since starting reta. HR looks like yours as well. It's normally in the high 50's even with stimulants before morning cardio and now its mid -high 60's (at 0.75mg/wk). There's gotta be some CNS activation from it.

 

[ventureboy]

Back looks significantly leaner! Making visible progress!

My sleep has gone to crap since starting reta. HR looks like yours as well. It's normally in the high 50's even with stimulants before morning cardio and now its mid -high 60's (at 0.75mg/wk). There's gotta be some CNS activation from it.

Thanks! Agreed there is definitely something about Reta that raises the RHR. It's such an effective compound for my goals though that I'm reluctant to let it go. I'll try a 500mcg/500mcg split and see if that makes a difference instead of 1mg once a week.

 

[LevButlerov]

Day 7-12

Weight 90.3kg today.

View attachment 150035View attachment 150037View attachment 150039


SLEEP

Got my actual sleep average up to 7 hours (Oura), so that's a win. Still a bit patchy and waking up a lot during the night. Could be too much bright light close to bed, so will address that. I've also started a 10-minute walk first thing in the morning after waking to get some sun, which apparently helps reset the circadian rhythm.

View attachment 150043


Peptides/Test/etc

10mg Testosterone Subq daily
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly (reduced from 2mg)

On Day 8 of the 10mg microdose per day of Testosterone Enanthate. Feeling ok, but will give it a full 4 weeks and then get some labs again to assess whether that is enough.

I reduced the Reta dose from 2mg down to 1mg as sticking with the diet is no problem and wanted to see if my resting heart rate comes down at all (still relatively high at 65bpm)

Blood pressure is hovering around 120/80. Need to do consistent daily readings.

View attachment 150050


TRAINING
Day 11 – Legs/Chest (Wednesday)

Brisk walking for at least 45 minutes per day. All movements slow and controlled, maximum range of motion with full stop at each end of the movement.

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,9 @ 20,60,80,80kg

Less weight than last leg day, but focused on getting right to the bottom with my butt touching my heels.

Barbell Bench Press
20,17,10,20 @ 20,65,65,40kg

Right shoulder is good. Added an extra low weight high-rep set at the end.

Russian Twists with a plate supersetted with Bench Press: 72, 50, 72 @ 5kg


FOOD

Went to a bucks party on the weekend which threw off my macro averages (had a few drinks and very little protein) so protein was a bit low, but that should lift up this week.

View attachment 150052

Good update @ventureboy squat work at 80kg and the 65kg bench moving clean with full control is what we like
Dropping retatrutide to 1mg makes sense lets see how you feel on it.

 

[LevButlerov]

Back looks significantly leaner! Making visible progress!

My sleep has gone to crap since starting reta. HR looks like yours as well. It's normally in the high 50's even with stimulants before morning cardio and now its mid -high 60's (at 0.75mg/wk). There's gotta be some CNS activation from it.

get some back pics up
bad sleep from retatrutide I've heard this before @Flash_is_Fast how bad is it?

Thanks! Agreed there is definitely something about Reta that raises the RHR. It's such an effective compound for my goals though that I'm reluctant to let it go. I'll try a 500mcg/500mcg split and see if that makes a difference instead of 1mg once a week.

its possible lets see first on the dose mod

 

[Mobster]

Good job on the sleep

 

[stevesmi]

Day 7-12

Weight 90.3kg today.

View attachment 150035View attachment 150037View attachment 150039


SLEEP

Got my actual sleep average up to 7 hours (Oura), so that's a win. Still a bit patchy and waking up a lot during the night. Could be too much bright light close to bed, so will address that. I've also started a 10-minute walk first thing in the morning after waking to get some sun, which apparently helps reset the circadian rhythm.

View attachment 150043


Peptides/Test/etc

10mg Testosterone Subq daily
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly (reduced from 2mg)

On Day 8 of the 10mg microdose per day of Testosterone Enanthate. Feeling ok, but will give it a full 4 weeks and then get some labs again to assess whether that is enough.

I reduced the Reta dose from 2mg down to 1mg as sticking with the diet is no problem and wanted to see if my resting heart rate comes down at all (still relatively high at 65bpm)

Blood pressure is hovering around 120/80. Need to do consistent daily readings.

View attachment 150050


TRAINING
Day 11 – Legs/Chest (Wednesday)

Brisk walking for at least 45 minutes per day. All movements slow and controlled, maximum range of motion with full stop at each end of the movement.

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,9 @ 20,60,80,80kg

Less weight than last leg day, but focused on getting right to the bottom with my butt touching my heels.

Barbell Bench Press
20,17,10,20 @ 20,65,65,40kg

Right shoulder is good. Added an extra low weight high-rep set at the end.

Russian Twists with a plate supersetted with Bench Press: 72, 50, 72 @ 5kg


FOOD

Went to a bucks party on the weekend which threw off my macro averages (had a few drinks and very little protein) so protein was a bit low, but that should lift up this week.

View attachment 150052

@ventureboy This is a nice setup right here. I'm glad to hear that your shoulder is doing good. Those Russian twists are really good. I really believe in core training.

 

[Ulter]

Back looks significantly leaner! Making visible progress!

My sleep has gone to crap since starting reta. HR looks like yours as well. It's normally in the high 50's even with stimulants before morning cardio and now its mid -high 60's (at 0.75mg/wk). There's gotta be some CNS activation from it.

Perhaps it is the increased metabolism that you're getting on it, but that's just me guessing. You could just react differently to it. @Flash_is_Fast

 

[ceo]

Day 7-12

Weight 90.3kg today.

View attachment 150035View attachment 150037View attachment 150039


SLEEP

Got my actual sleep average up to 7 hours (Oura), so that's a win. Still a bit patchy and waking up a lot during the night. Could be too much bright light close to bed, so will address that. I've also started a 10-minute walk first thing in the morning after waking to get some sun, which apparently helps reset the circadian rhythm.

View attachment 150043


Peptides/Test/etc

10mg Testosterone Subq daily
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly (reduced from 2mg)

On Day 8 of the 10mg microdose per day of Testosterone Enanthate. Feeling ok, but will give it a full 4 weeks and then get some labs again to assess whether that is enough.

I reduced the Reta dose from 2mg down to 1mg as sticking with the diet is no problem and wanted to see if my resting heart rate comes down at all (still relatively high at 65bpm)

Blood pressure is hovering around 120/80. Need to do consistent daily readings.

View attachment 150050


TRAINING
Day 11 – Legs/Chest (Wednesday)

Brisk walking for at least 45 minutes per day. All movements slow and controlled, maximum range of motion with full stop at each end of the movement.

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,9 @ 20,60,80,80kg

Less weight than last leg day, but focused on getting right to the bottom with my butt touching my heels.

Barbell Bench Press
20,17,10,20 @ 20,65,65,40kg

Right shoulder is good. Added an extra low weight high-rep set at the end.

Russian Twists with a plate supersetted with Bench Press: 72, 50, 72 @ 5kg


FOOD

Went to a bucks party on the weekend which threw off my macro averages (had a few drinks and very little protein) so protein was a bit low, but that should lift up this week.

View attachment 150052

bros good to see you got a nice workout routine going @ventureboy the barbell bench press is on point. and the right shoulder also looking sweet!

 

[ROIDDERS]

Day 7-12

Weight 90.3kg today.

View attachment 150035View attachment 150037View attachment 150039


SLEEP

Got my actual sleep average up to 7 hours (Oura), so that's a win. Still a bit patchy and waking up a lot during the night. Could be too much bright light close to bed, so will address that. I've also started a 10-minute walk first thing in the morning after waking to get some sun, which apparently helps reset the circadian rhythm.

View attachment 150043


Peptides/Test/etc

10mg Testosterone Subq daily
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly (reduced from 2mg)

On Day 8 of the 10mg microdose per day of Testosterone Enanthate. Feeling ok, but will give it a full 4 weeks and then get some labs again to assess whether that is enough.

I reduced the Reta dose from 2mg down to 1mg as sticking with the diet is no problem and wanted to see if my resting heart rate comes down at all (still relatively high at 65bpm)

Blood pressure is hovering around 120/80. Need to do consistent daily readings.

View attachment 150050


TRAINING
Day 11 – Legs/Chest (Wednesday)

Brisk walking for at least 45 minutes per day. All movements slow and controlled, maximum range of motion with full stop at each end of the movement.

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,9 @ 20,60,80,80kg

Less weight than last leg day, but focused on getting right to the bottom with my butt touching my heels.

Barbell Bench Press
20,17,10,20 @ 20,65,65,40kg

Right shoulder is good. Added an extra low weight high-rep set at the end.

Russian Twists with a plate supersetted with Bench Press: 72, 50, 72 @ 5kg


FOOD

Went to a bucks party on the weekend which threw off my macro averages (had a few drinks and very little protein) so protein was a bit low, but that should lift up this week.

View attachment 150052

Get rid of all the lights and get rid of electronics from your bedroom. Also start wearing blue blockers after the sunset and if you get up at night. as soon as your brain sees any light it will wake up @ventureboy

 

[ventureboy]

for sure, I’ll be more disciplined with light pollution an hour before bed.

 

[2Thick]

Day 7-12

Weight 90.3kg today.

View attachment 150035View attachment 150037View attachment 150039


SLEEP

Got my actual sleep average up to 7 hours (Oura), so that's a win. Still a bit patchy and waking up a lot during the night. Could be too much bright light close to bed, so will address that. I've also started a 10-minute walk first thing in the morning after waking to get some sun, which apparently helps reset the circadian rhythm.

View attachment 150043


Peptides/Test/etc

10mg Testosterone Subq daily
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly (reduced from 2mg)

On Day 8 of the 10mg microdose per day of Testosterone Enanthate. Feeling ok, but will give it a full 4 weeks and then get some labs again to assess whether that is enough.

I reduced the Reta dose from 2mg down to 1mg as sticking with the diet is no problem and wanted to see if my resting heart rate comes down at all (still relatively high at 65bpm)

Blood pressure is hovering around 120/80. Need to do consistent daily readings.

View attachment 150050


TRAINING
Day 11 – Legs/Chest (Wednesday)

Brisk walking for at least 45 minutes per day. All movements slow and controlled, maximum range of motion with full stop at each end of the movement.

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,9 @ 20,60,80,80kg

Less weight than last leg day, but focused on getting right to the bottom with my butt touching my heels.

Barbell Bench Press
20,17,10,20 @ 20,65,65,40kg

Right shoulder is good. Added an extra low weight high-rep set at the end.

Russian Twists with a plate supersetted with Bench Press: 72, 50, 72 @ 5kg


FOOD

Went to a bucks party on the weekend which threw off my macro averages (had a few drinks and very little protein) so protein was a bit low, but that should lift up this week.

View attachment 150052

@ventureboy I'm really enjoying reading through your new Log. I love that you're doing The Bear Crawls as a warm up that is actually pretty cool, and the walking for 45 minutes per day goes a long way.

 

[ventureboy]

@ventureboy I'm really enjoying reading through your new Log. I love that you're doing The Bear Crawls as a warm up that is actually pretty cool, and the walking for 45 minutes per day goes a long way.

@2Thick this makes me so happy to read that you are enjoying my log. Ever since I saw pro tennis players doing bear crawls to get warmed up, I thought: if it's good for them, it must be good for me!

 

[ventureboy]

Day 13

Today I first want to say: I feel fucking great! I was woken up by my youngest with a nightmare at 2 am, and even with that interrupted sleep, I feel way better today than I have for a very long time. Alert, switched on, elated even. Maybe the daily low doses of 10mg of T is finally starting to take effect after 9 days?

Also, a big shout-out to all the sisters and brothers here on Evo for your encouragement and interest in my journey. I've tended to be a bit of a loner in my life, and I am now realising the enormous value of this community as a source of accountability, encouragement and motivation to help me achieve my health and physique goals. Thank you!

TRAINING

Back/Shoulders (Friday)

2 mins Bear Crawls (warm-up)

Overhand grip pull-ups
18,13,7 with bands

2-3s down, 2-3s up tempo, full stretch at the bottom and try to hit my sternum on the bar at the top (at least on the first few reps). Feeling a lot stronger. PB's on every set.


Seated Dumbbell Shoulder Press: 20,19,17 @ 2.5,16,16kg

2s up/down tempo. Did a lighter warmup set this time and really leaned into the burn on the next two sets.

Russian Twists supersetted with Shoulder Press: 72, 72, 64 @ 5kg


Yesterdays Macros

Calories: 2833
Protein: 252 g
Net carbs: 105 g
Fat: 152 g

I burned a lot of extra energy yesterday doing a 40-min scootering session with the kids in the late afternoon. Felt like a bit of fruit as well, so added that into the usual carnivore-style fare. Steak, milk with whey protein, a few nuts, blueberries, and an apple.

 

[ballin2504]

Day 7-12

Weight 90.3kg today.

View attachment 150035View attachment 150037View attachment 150039


SLEEP

Got my actual sleep average up to 7 hours (Oura), so that's a win. Still a bit patchy and waking up a lot during the night. Could be too much bright light close to bed, so will address that. I've also started a 10-minute walk first thing in the morning after waking to get some sun, which apparently helps reset the circadian rhythm.

View attachment 150043


Peptides/Test/etc

10mg Testosterone Subq daily
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly (reduced from 2mg)

On Day 8 of the 10mg microdose per day of Testosterone Enanthate. Feeling ok, but will give it a full 4 weeks and then get some labs again to assess whether that is enough.

I reduced the Reta dose from 2mg down to 1mg as sticking with the diet is no problem and wanted to see if my resting heart rate comes down at all (still relatively high at 65bpm)

Blood pressure is hovering around 120/80. Need to do consistent daily readings.

View attachment 150050


TRAINING
Day 11 – Legs/Chest (Wednesday)

Brisk walking for at least 45 minutes per day. All movements slow and controlled, maximum range of motion with full stop at each end of the movement.

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,9 @ 20,60,80,80kg

Less weight than last leg day, but focused on getting right to the bottom with my butt touching my heels.

Barbell Bench Press
20,17,10,20 @ 20,65,65,40kg

Right shoulder is good. Added an extra low weight high-rep set at the end.

Russian Twists with a plate supersetted with Bench Press: 72, 50, 72 @ 5kg


FOOD

Went to a bucks party on the weekend which threw off my macro averages (had a few drinks and very little protein) so protein was a bit low, but that should lift up this week.

View attachment 150052

@ventureboy looks like it’s going really good man. Keep up the good work.

 

[2Thick]

@2Thick this makes me so happy to read that you are enjoying my log. Ever since I saw pro tennis players doing bear crawls to get warmed up, I thought: if it's good for them, it must be good for me!

yes i am enjoying it tremendously. i read it daily

 

[Noah Wixx]

Day 7-12

Weight 90.3kg today.

View attachment 150035View attachment 150037View attachment 150039


SLEEP

Got my actual sleep average up to 7 hours (Oura), so that's a win. Still a bit patchy and waking up a lot during the night. Could be too much bright light close to bed, so will address that. I've also started a 10-minute walk first thing in the morning after waking to get some sun, which apparently helps reset the circadian rhythm.

View attachment 150043


Peptides/Test/etc

10mg Testosterone Subq daily
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly (reduced from 2mg)

On Day 8 of the 10mg microdose per day of Testosterone Enanthate. Feeling ok, but will give it a full 4 weeks and then get some labs again to assess whether that is enough.

I reduced the Reta dose from 2mg down to 1mg as sticking with the diet is no problem and wanted to see if my resting heart rate comes down at all (still relatively high at 65bpm)

Blood pressure is hovering around 120/80. Need to do consistent daily readings.

View attachment 150050


TRAINING
Day 11 – Legs/Chest (Wednesday)

Brisk walking for at least 45 minutes per day. All movements slow and controlled, maximum range of motion with full stop at each end of the movement.

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,9 @ 20,60,80,80kg

Less weight than last leg day, but focused on getting right to the bottom with my butt touching my heels.

Barbell Bench Press
20,17,10,20 @ 20,65,65,40kg

Right shoulder is good. Added an extra low weight high-rep set at the end.

Russian Twists with a plate supersetted with Bench Press: 72, 50, 72 @ 5kg


FOOD

Went to a bucks party on the weekend which threw off my macro averages (had a few drinks and very little protein) so protein was a bit low, but that should lift up this week.

View attachment 150052

Abs are taking shape my man nicely done

 

[Tiger Salman Khan]

Day 7-12

Weight 90.3kg today.

View attachment 150035View attachment 150037View attachment 150039


SLEEP

Got my actual sleep average up to 7 hours (Oura), so that's a win. Still a bit patchy and waking up a lot during the night. Could be too much bright light close to bed, so will address that. I've also started a 10-minute walk first thing in the morning after waking to get some sun, which apparently helps reset the circadian rhythm.

View attachment 150043


Peptides/Test/etc

10mg Testosterone Subq daily
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly (reduced from 2mg)

On Day 8 of the 10mg microdose per day of Testosterone Enanthate. Feeling ok, but will give it a full 4 weeks and then get some labs again to assess whether that is enough.

I reduced the Reta dose from 2mg down to 1mg as sticking with the diet is no problem and wanted to see if my resting heart rate comes down at all (still relatively high at 65bpm)

Blood pressure is hovering around 120/80. Need to do consistent daily readings.

View attachment 150050


TRAINING
Day 11 – Legs/Chest (Wednesday)

Brisk walking for at least 45 minutes per day. All movements slow and controlled, maximum range of motion with full stop at each end of the movement.

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,9 @ 20,60,80,80kg

Less weight than last leg day, but focused on getting right to the bottom with my butt touching my heels.

Barbell Bench Press
20,17,10,20 @ 20,65,65,40kg

Right shoulder is good. Added an extra low weight high-rep set at the end.

Russian Twists with a plate supersetted with Bench Press: 72, 50, 72 @ 5kg


FOOD

Went to a bucks party on the weekend which threw off my macro averages (had a few drinks and very little protein) so protein was a bit low, but that should lift up this week.

View attachment 150052

@ventureboy good updates bro....try meditation for deep sleep.........

 

[ventureboy]

@ventureboy looks like it’s going really good man. Keep up the good work.

Absolutely - very happy with my progress.

 

[ventureboy]

@ventureboy good updates bro....try meditation for deep sleep.........

I had not thought of that. I meditatie first thing in the morning but never at night so will try switching.

 

[RoySimpson]

Day 7-12

Weight 90.3kg today.

View attachment 150035View attachment 150037View attachment 150039


SLEEP

Got my actual sleep average up to 7 hours (Oura), so that's a win. Still a bit patchy and waking up a lot during the night. Could be too much bright light close to bed, so will address that. I've also started a 10-minute walk first thing in the morning after waking to get some sun, which apparently helps reset the circadian rhythm.

View attachment 150043


Peptides/Test/etc

10mg Testosterone Subq daily
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly (reduced from 2mg)

On Day 8 of the 10mg microdose per day of Testosterone Enanthate. Feeling ok, but will give it a full 4 weeks and then get some labs again to assess whether that is enough.

I reduced the Reta dose from 2mg down to 1mg as sticking with the diet is no problem and wanted to see if my resting heart rate comes down at all (still relatively high at 65bpm)

Blood pressure is hovering around 120/80. Need to do consistent daily readings.

View attachment 150050


TRAINING
Day 11 – Legs/Chest (Wednesday)

Brisk walking for at least 45 minutes per day. All movements slow and controlled, maximum range of motion with full stop at each end of the movement.

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,10,9 @ 20,60,80,80kg

Less weight than last leg day, but focused on getting right to the bottom with my butt touching my heels.

Barbell Bench Press
20,17,10,20 @ 20,65,65,40kg

Right shoulder is good. Added an extra low weight high-rep set at the end.

Russian Twists with a plate supersetted with Bench Press: 72, 50, 72 @ 5kg


FOOD

Went to a bucks party on the weekend which threw off my macro averages (had a few drinks and very little protein) so protein was a bit low, but that should lift up this week.

View attachment 150052

@ventureboy log is looking solid bro!

 

[Allupfromhere]

Also, a big shout-out to all the sisters and brothers here on Evo for your encouragement and interest in my journey. I've tended to be a bit of a loner in my life, and I am now realising the enormous value of this community as a source of accountability, encouragement and motivation to help me achieve my health and physique goals. Thank you!

Brother you deserve a shout out for owning your journey and taking control of your future and health. Takes courage to take the leap and get it going, so be proud of yourself as we all are legend. Evo family will always support and help you along the way no matter what you going through the highs and lows. Massive things coming your way brother and your earning every part of it

 

[ventureboy]

@ventureboy log is looking solid bro!

Thank you!

Brother you deserve a shout out for owning your journey and taking control of your future and health. Takes courage to take the leap and get it going, so be proud of yourself as we all are legend. Evo family will always support and help you along the way no matter what you going through the highs and lows. Massive things coming your way brother and your earning every part of it

Really appreciate these words brother.

 

[ventureboy]

My sleep has gone to crap since starting reta. HR looks like yours as well. It's normally in the high 50's even with stimulants before morning cardio and now its mid -high 60's (at 0.75mg/wk). There's gotta be some CNS activation from it.

Perhaps it is the increased metabolism that you're getting on it, but that's just me guessing. You could just react differently to it. @Flash_is_Fast

I've got a new working theory on the high RHR. I didn't take my usual supplement stack on the weekend which meant no daily morning dose of 10mg of Cardarine on either Saturday or Sunday morning. Saturday night it got down to 61bpm, and on Sunday it got down to 58bpm, which is 8bpm lower than the average over the past 3 weeks. I didn't actually wash out the Reta like I planned to, so maybe it's the Cardarine? I will continue this experiment this week and see if the pattern continues, then add it back in next week and see what happens.

 

[LevButlerov]

I've got a new working theory on the high RHR. I didn't take my usual supplement stack on the weekend which meant no daily morning dose of 10mg of Cardarine on either Saturday or Sunday morning. Saturday night it got down to 61bpm, and on Sunday it got down to 58bpm, which is 8bpm lower than the average over the past 3 weeks. I didn't actually wash out the Reta like I planned to, so maybe it's the Cardarine? I will continue this experiment this week and see if the pattern continues, then add it back in next week and see what happens.

you're saying you do 5/2 on supps? @ventureboy

 

[ventureboy]

you're saying you do 5/2 on supps? @ventureboy

Not usually. I was away for the weekend and forgot to take them with me.

 

[LevButlerov]

Not usually. I was away for the weekend and forgot to take them with me.

ah I get it

 

[Ulter]

I've got a new working theory on the high RHR. I didn't take my usual supplement stack on the weekend which meant no daily morning dose of 10mg of Cardarine on either Saturday or Sunday morning. Saturday night it got down to 61bpm, and on Sunday it got down to 58bpm, which is 8bpm lower than the average over the past 3 weeks. I didn't actually wash out the Reta like I planned to, so maybe it's the Cardarine? I will continue this experiment this week and see if the pattern continues, then add it back in next week and see what happens.

gw will help RHR

 

[ventureboy]

Day 18 of log, Dec 12 2025

Weight 90.5kg
BF: 11.6% (from my old Withings scale which I think is probably inaccurate. I've got a new Hume scale on the way, which is supposed to be 97% DEXA accuracy so it will be interesting to see what that says.

I'm itching to see how increasing the Test dose will affect how I feel, but I want to go the full 4 weeks on the 10mg per day protocol, get full bloodwork again, and assess. Tried out some very amateur poses for the bodyshots ha.

Sleep: Averaging 6.5 hours of actual sleep per night. RHR is still hovering around 63 even after removing Cardarine for 5 days, so I added that back in.

Blood pressure: average 122/84

Compounds:

70mg Testosterone (10mg Test Enanthate Subq daily (started Day 4))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly


Macros and Micros

@Dreamer, I think now in hindsight that your initial advice to supplement Omega-3s is warranted since I mostly eat red meat, and very little fish, so I will add that to the supp stack. The deficiency there might have a downstream effect on a lot of things, especially sleep.

TRAINING / Cardio

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)

Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,9 @ 20,80,80kg

Found these tough today but was distracted by a family crises (nothing serious). Still focused on getting right to the bottom with my butt touching my heels with a pause before ascending. 2-3s down, 2-3s up.

Barbell Bench Press
20,18,12 @ 20,65,65kg

Right shoulder seems completely healed. No training partner today so didn't quite go to absolute failure.

Russian Twists supersetted with above: 72, 72 @ 5kg

 

[LevButlerov]

Day 18 of log, Dec 12 2025

Weight 90.5kg
BF: 11.6% (from my old Withings scale which I think is probably inaccurate. I've got a new Hume scale on the way, which is supposed to be 97% DEXA accuracy so it will be interesting to see what that says.

I'm itching to see how increasing the Test dose will affect how I feel, but I want to go the full 4 weeks on the 10mg per day protocol, get full bloodwork again, and assess. Tried out some very amateur poses for the bodyshots ha.


View attachment 153077View attachment 153078


Sleep: Averaging 6.5 hours of actual sleep per night. RHR is still hovering around 63 even after removing Cardarine for 5 days, so I added that back in.

Blood pressure: average 122/84

Compounds:

70mg Testosterone (10mg Test Enanthate Subq daily (started Day 4))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly


Macros and Micros

@Dreamer, I think now in hindsight that your initial advice to supplement Omega-3s is warranted since I mostly eat red meat, and very little fish, so I will add that to the supp stack. The deficiency there might have a downstream effect on a lot of things, especially sleep.

View attachment 153081View attachment 153082


TRAINING / Cardio

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)

Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,9 @ 20,80,80kg

Found these tough today but was distracted by a family crises (nothing serious). Still focused on getting right to the bottom with my butt touching my heels with a pause before ascending. 2-3s down, 2-3s up.

Barbell Bench Press
20,18,12 @ 20,65,65kg

Right shoulder seems completely healed. No training partner today so didn't quite go to absolute failure.

Russian Twists supersetted with above: 72, 72 @ 5kg

Good look today nice wide back and strong shoulders @ventureboy strong training strong macros but protein can go way up.
give it time with the test boost you'll get there

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366

 

[ventureboy]

Good look today nice wide back and strong shoulders @ventureboy strong training strong macros but protein can go way up.
give it time with the test boost you'll get there

Yeah weekend macros were loose - protein low and carbs high as wasn't at home with my usual food on hand. I’ll work on that.

 

[LevButlerov]

Yeah weekend macros were loose - protein low and carbs high as wasn't at home with my usual food on hand. I’ll work on that.

add shakes and bars those days

 

[waggat]

Day 18 of log, Dec 12 2025

Weight 90.5kg
BF: 11.6% (from my old Withings scale which I think is probably inaccurate. I've got a new Hume scale on the way, which is supposed to be 97% DEXA accuracy so it will be interesting to see what that says.

I'm itching to see how increasing the Test dose will affect how I feel, but I want to go the full 4 weeks on the 10mg per day protocol, get full bloodwork again, and assess. Tried out some very amateur poses for the bodyshots ha.


View attachment 153077View attachment 153078


Sleep: Averaging 6.5 hours of actual sleep per night. RHR is still hovering around 63 even after removing Cardarine for 5 days, so I added that back in.

Blood pressure: average 122/84

Compounds:

70mg Testosterone (10mg Test Enanthate Subq daily (started Day 4))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly


Macros and Micros

@Dreamer, I think now in hindsight that your initial advice to supplement Omega-3s is warranted since I mostly eat red meat, and very little fish, so I will add that to the supp stack. The deficiency there might have a downstream effect on a lot of things, especially sleep.

View attachment 153081View attachment 153082


TRAINING / Cardio

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)

Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,10,9 @ 20,80,80kg

Found these tough today but was distracted by a family crises (nothing serious). Still focused on getting right to the bottom with my butt touching my heels with a pause before ascending. 2-3s down, 2-3s up.

Barbell Bench Press
20,18,12 @ 20,65,65kg

Right shoulder seems completely healed. No training partner today so didn't quite go to absolute failure.

Russian Twists supersetted with above: 72, 72 @ 5kg

Man you're looking really good in these photos hey. Very different poses to your first ones but you look much leaner.

 

[ventureboy]

Man you're looking really good in these photos hey. Very different poses to your first ones but you look much leaner.

Cheers brother! I don't know the first thing about posing but everything about this adventure is new so I thought why not give it a go

 

[ventureboy]

Day 24 of log, Dec 18 2025

Weight 90.5kg
BF: 11.4% (from my old Withings scale which I think is probably inaccurate. Sadly the flash new Hume scale arrived completely inoperable so accurate BF measurements are not yet available. I can see some veins appearing on the lower abs in the right light, so mayyybe I'm getting leaner whilst maintaining weight.

-----------------------------------

SLEEP (weekly average)

Sleep quality has improved considerably and I can get back to sleep after a bathroom visit quickly.

Total actual sleep (not including awake time): 7.1 hours (up from 6.5h)
Deep sleep: 1h 3m (up from 1h 0m)
Average REM per night: 1h 8m (up from 58m)

Last night's sleep and BP in the past week:

Average RHR still hovering around 63-65bpm during sleep

---------------------------------

Compounds:

I increased my Test dose from 10mg to 20mg per day on Dec 12. Feeling so much better mentally, more motivated, stronger and looking for ways to fit a bit more volume of training into my schedule. Could be the sweet spot for me.

Holding off on adding in DHEA 50mg and Pregnenolone 50mg due to low progesterone and DHEA-S to see if the Omega 3 supplementation has any positive effect. Planning to get fresh labs to see where it's at in a couple of weeks.

Planning to add daily injections of Glutathione in a week once I get a delivery.

140mg Testosterone weekly (20mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg from then on ))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly


--------------------------------

Supps:

Added in Fish Oil on Dec 12.

Morning:
Electrolyte Mix — 1 serving
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
Quercetin — 150 mg
TUDCA Blend — 500 mg

Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg


----------------------------------

Food, Macros and Micros

Got the average protein per day up to 200g this week. Omega-3's now good thanks to adding fish oil.

-----------------------------------

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
Added in a bit more volume and additional exercises per bodypart
All sets controlled movements, full range of motion, full stop top and bottom.

------------------------------------
Back/Shoulders (Friday)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10 followed by 2 negatives

DB Incline Row supported with bench
10, 25 @5,13kg and static hold as long as I could on the last rep

DB Pullover
10,12 @5,19kg - a bit light as I haven't done these in a long time, will increase weight

Seated DB Shoulder Press:
16 @19kg

DB Lateral raise
16 @ 5kg with static hold on last rep

Rear Delt Flyes
24 @ 5kg with static hold. A bit light hence high reps, will increase weight

Russian Twists supersetted with Flyes: 90 @ 5kg

-----------------------------

Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,12,12 @ 20,60,80kg

DB Lunges
12 @2x30kg

Barbell Bench Press
20,10,9,13 @ 20,60,85, 60kg


Russian Twists supersetted with above: 72, 62, 76 @ 5kg

 

[LevButlerov]

Day 24 of log, Dec 18 2025

Weight 90.5kg
BF: 11.4% (from my old Withings scale which I think is probably inaccurate. Sadly the flash new Hume scale arrived completely inoperable so accurate BF measurements are not yet available. I can see some veins appearing on the lower abs in the right light, so mayyybe I'm getting leaner whilst maintaining weight.

View attachment 156485View attachment 156500


-----------------------------------

SLEEP (weekly average)

Sleep quality has improved considerably and I can get back to sleep after a bathroom visit quickly.

Total actual sleep (not including awake time): 7.1 hours (up from 6.5h)
Deep sleep: 1h 3m (up from 1h 0m)
Average REM per night: 1h 8m (up from 58m)

Last night's sleep and BP in the past week:

View attachment 156486View attachment 156488


Average RHR still hovering around 63-65bpm during sleep

---------------------------------

Compounds:

I increased my Test dose from 10mg to 20mg per day on Dec 12. Feeling so much better mentally, more motivated, stronger and looking for ways to fit a bit more volume of training into my schedule. Could be the sweet spot for me.

Holding off on adding in DHEA 50mg and Pregnenolone 50mg due to low progesterone and DHEA-S to see if the Omega 3 supplementation has any positive effect. Planning to get fresh labs to see where it's at in a couple of weeks.

Planning to add daily injections of Glutathione in a week once I get a delivery.

140mg Testosterone weekly (20mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg from then on ))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly


--------------------------------

Supps:

Added in Fish Oil on Dec 12.

Morning:
Electrolyte Mix — 1 serving
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
Quercetin — 150 mg
TUDCA Blend — 500 mg

Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg


----------------------------------

Food, Macros and Micros

Got the average protein per day up to 200g this week. Omega-3's now good thanks to adding fish oil.

View attachment 156487

-----------------------------------

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
Added in a bit more volume and additional exercises per bodypart
All sets controlled movements, full range of motion, full stop top and bottom.

------------------------------------
Back/Shoulders (Friday)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10 followed by 2 negatives

DB Incline Row supported with bench
10, 25 @5,13kg and static hold as long as I could on the last rep

DB Pullover
10,12 @5,19kg - a bit light as I haven't done these in a long time, will increase weight

Seated DB Shoulder Press:
16 @19kg

DB Lateral raise
16 @ 5kg with static hold on last rep

Rear Delt Flyes
24 @ 5kg with static hold. A bit light hence high reps, will increase weight

Russian Twists supersetted with Flyes: 90 @ 5kg

-----------------------------

Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,12,12 @ 20,60,80kg

DB Lunges
12 @2x30kg

Barbell Bench Press
20,10,9,13 @ 20,60,85, 60kg


Russian Twists supersetted with above: 72, 62, 76 @ 5kg

You look good very lean and tight but your carbs need to go up imo

 

[ventureboy]

You look good very lean and tight but your carbs need to go up imo

With all those xmas lunches and dinners coming up, I'd say it's likely the carb intake will go waaay up . I really appreciate your interest in my log too @LevButlerov - you never miss an update.

 

[LevButlerov]

With all those xmas lunches and dinners coming up, I'd say it's likely the carb intake will go waaay up . I really appreciate your interest in my log too @LevButlerov - you never miss an update.

those will be your refeed days @ventureboy
I check all my EVO brothers and try to support

 

[Mobster]

I had not thought of that. I meditatie first thing in the morning but never at night so will try switching.

I wont call what I do meditating but I have certain things I think about at night which do help me relax

 

[stevesmi]

Day 24 of log, Dec 18 2025

Weight 90.5kg
BF: 11.4% (from my old Withings scale which I think is probably inaccurate. Sadly the flash new Hume scale arrived completely inoperable so accurate BF measurements are not yet available. I can see some veins appearing on the lower abs in the right light, so mayyybe I'm getting leaner whilst maintaining weight.

View attachment 156485View attachment 156500


-----------------------------------

SLEEP (weekly average)

Sleep quality has improved considerably and I can get back to sleep after a bathroom visit quickly.

Total actual sleep (not including awake time): 7.1 hours (up from 6.5h)
Deep sleep: 1h 3m (up from 1h 0m)
Average REM per night: 1h 8m (up from 58m)

Last night's sleep and BP in the past week:

View attachment 156486View attachment 156488


Average RHR still hovering around 63-65bpm during sleep

---------------------------------

Compounds:

I increased my Test dose from 10mg to 20mg per day on Dec 12. Feeling so much better mentally, more motivated, stronger and looking for ways to fit a bit more volume of training into my schedule. Could be the sweet spot for me.

Holding off on adding in DHEA 50mg and Pregnenolone 50mg due to low progesterone and DHEA-S to see if the Omega 3 supplementation has any positive effect. Planning to get fresh labs to see where it's at in a couple of weeks.

Planning to add daily injections of Glutathione in a week once I get a delivery.

140mg Testosterone weekly (20mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg from then on ))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly


--------------------------------

Supps:

Added in Fish Oil on Dec 12.

Morning:
Electrolyte Mix — 1 serving
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
Quercetin — 150 mg
TUDCA Blend — 500 mg

Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg


----------------------------------

Food, Macros and Micros

Got the average protein per day up to 200g this week. Omega-3's now good thanks to adding fish oil.

View attachment 156487

-----------------------------------

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
Added in a bit more volume and additional exercises per bodypart
All sets controlled movements, full range of motion, full stop top and bottom.

------------------------------------
Back/Shoulders (Friday)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10 followed by 2 negatives

DB Incline Row supported with bench
10, 25 @5,13kg and static hold as long as I could on the last rep

DB Pullover
10,12 @5,19kg - a bit light as I haven't done these in a long time, will increase weight

Seated DB Shoulder Press:
16 @19kg

DB Lateral raise
16 @ 5kg with static hold on last rep

Rear Delt Flyes
24 @ 5kg with static hold. A bit light hence high reps, will increase weight

Russian Twists supersetted with Flyes: 90 @ 5kg

-----------------------------

Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,12,12 @ 20,60,80kg

DB Lunges
12 @2x30kg

Barbell Bench Press
20,10,9,13 @ 20,60,85, 60kg


Russian Twists supersetted with above: 72, 62, 76 @ 5kg

@ventureboy you're not going to get an accurate number from any scale, so don't waste your money or time even paying attention to them. You got to get a DEXA scan done or something like that. But anyway, we can see your outer parts of your app, so that's a great sign.