Approved Log My Lifestyle and Training Log - precycle

[LucasTheCatLover]

Stats: 20 years old, 5'9, 165lbs, probably around 20-25% BF, hard to tell exactly. I am intersex and I had gyno surgery several days ago, so I can't lift for several weeks.

Training for about 1 year, PPL with some U/L days sprinkled in. A lot of benching, barbell overhead shoulder press, kelso shrugs, weighted pull-ups, preacher curls and tricep overhead extensions. for legs I do leg press, leg extension, hamstring curls, and calf raises. I try to squat but it really hurts my lower back, for some reason I have an easier time with deadlifts. some notable lifts: I bench around 205lbs as a 1RM, OHP 110x7, and do weighted pull-ups +25lbs x 6. I try to lift at least 3x a week, if I'm able to go 4-5 days a week it will look more like PPL but if I can only go 2-3 it will be more like an U/L split. In the past year my bench record has gone from 95lbs to 205bs and I've stayed the same weight.

steps: 8k-15k steps a day with an average of around 10k

Diet: It's hard to track calories because I mainly live off of my university's dining hall food. I would estimate around 2300-2800 calories a day, 150g protein, 200-250g carbs, 70-85g fat. I try to focus on protein, fiber, and vitamins but I have a lot of sweet treats too.

Goals: gain muscle, lost body fat. Focus on arms and shoulders and lats, and chest and traps and neck and forearms, hell just my whole body, but especially parts visible in a t-shirt. I want to look huge, although I have no aspirations for any sort of professional bodybuilding or powerlifting.

Cycle: currently not taking any PEDs and looking for guidance. Although again, I am intersex, so I have low testosterone (~500ng/dL) and high estrogen (~55pg/mL), which for a 20 year old man I think is abnormal. I've already had gyno surgery plus I am infertile and small-dicked anyway due to my intersex condition, so I don't see much to lose by considering steroids. Of course I don't want any health side effects, and I don't want to go bald, but I would like to become more muscular and masculine (bone-structure wise, probably too late at my age).

Supplements: I don't take any supplements besides protein shakes, which I don't think really count. I have some creatine I used to take, but since I can't lift for the next couple weeks I've stopped.

Progress pictures included, I could include a shirtless pic if y'all are OK with seeing surgical incisions. Last picture is Feb 1 2025, and other pics are around Dec 15 2025, so a bit less than a year's progress. I feel like I've done alright for myself so far, but also like I look better in pictures than I do in real life, especially with how angles and lighting can help so much.

 

[LevButlerov]

Stats: 20 years old, 5'9, 165lbs, probably around 20-25% BF, hard to tell exactly. I am intersex and I had gyno surgery several days ago, so I can't lift for several weeks.

Training for about 1 year, PPL with some U/L days sprinkled in. A lot of benching, barbell overhead shoulder press, kelso shrugs, weighted pull-ups, preacher curls and tricep overhead extensions. for legs I do leg press, leg extension, hamstring curls, and calf raises. I try to squat but it really hurts my lower back, for some reason I have an easier time with deadlifts. some notable lifts: I bench around 205lbs as a 1RM, OHP 110x7, and do weighted pull-ups +25lbs x 6. I try to lift at least 3x a week, if I'm able to go 4-5 days a week it will look more like PPL but if I can only go 2-3 it will be more like an U/L split. In the past year my bench record has gone from 95lbs to 205bs and I've stayed the same weight.

steps: 8k-15k steps a day with an average of around 10k

Diet: It's hard to track calories because I mainly live off of my university's dining hall food. I would estimate around 2300-2800 calories a day, 150g protein, 200-250g carbs, 70-85g fat. I try to focus on protein, fiber, and vitamins but I have a lot of sweet treats too.

Goals: gain muscle, lost body fat. Focus on arms and shoulders and lats, and chest and traps and neck and forearms, hell just my whole body, but especially parts visible in a t-shirt. I want to look huge, although I have no aspirations for any sort of professional bodybuilding or powerlifting.

Cycle: currently not taking any PEDs and looking for guidance. Although again, I am intersex, so I have low testosterone (~500ng/dL) and high estrogen (~55pg/mL), which for a 20 year old man I think is abnormal. I've already had gyno surgery plus I am infertile and small-dicked anyway due to my intersex condition, so I don't see much to lose by considering steroids. Of course I don't want any health side effects, and I don't want to go bald, but I would like to become more muscular and masculine (bone-structure wise, probably too late at my age).

Supplements: I don't take any supplements besides protein shakes, which I don't think really count. I have some creatine I used to take, but since I can't lift for the next couple weeks I've stopped.

Progress pictures included, I could include a shirtless pic if y'all are OK with seeing surgical incisions. Last picture is Feb 1 2025, and other pics are around Dec 15 2025, so a bit less than a year's progress. I feel like I've done alright for myself so far, but also like I look better in pictures than I do in real life, especially with how angles and lighting can help so much.

welcome fully to the EVO family happy you started this and shared @LucasTheCatLover you have a good base.

For those new to this conversation, @LucasTheCatLover poster about his medical condition here
https://www.evolutionary.org/forums/threads/beginner-here-asking-for-help-readings.109192

Hello, first post here and newer lifter. Going to be honest, I have a good amount of body issues. Born intersex so I have a feminine face and frame and higher voice, lower testosterone levels (~500 ng/ml at 20 years old) and higher estrogen (55 pg/mL), trying to get huge. Been training for about a year and made decent progress, went from benching 95lbs to 205lbs (1RMs) all while staying at 165lbs at 5'9. I can't lift for the next few weeks because I am recovering from gyno surgery so I've found myself here.

I'm wondering if there are any places I could learn more about steroids and any effects they have. I don't want to risk my health or hairline, and reading logs here I am overwhelmed by all the compounds I'm seeing. Are there any sorts of databases where I could just read more and figure this all out? The logs here have been helpful seeing people's transformations, but I don't see discussions of side effects or risks or what the actual experience is like.

Doctor doesn't want to give me any sort of TRT because I am already technically in the male range of testosterone. I've already had gyno surgery plus I am infertile and small-dicked anyway due to my intersex condition, so I don't see much to lose by considering steroids. Of course I don't want any health side effects, and I don't want to go bald, but I would like to become more muscular and masculine (bone-structure wise, probably too late at my age). Are there any low(er)-risk PEDs that are anabolic but not particularly androgenic (esp with balding)?

Cheers

Stats: 20 years old, 5'9, 165lbs, probably around 20-25% BF, hard to tell exactly. I am intersex and I had gyno surgery several days ago, so I can't lift for several weeks.

young but smart! love your approach being open.

Training for about 1 year, PPL with some U/L days sprinkled in. A lot of benching, barbell overhead shoulder press, kelso shrugs, weighted pull-ups, preacher curls and tricep overhead extensions. for legs I do leg press, leg extension, hamstring curls, and calf raises. I try to squat but it really hurts my lower back, for some reason I have an easier time with deadlifts. some notable lifts: I bench around 205lbs as a 1RM, OHP 110x7, and do weighted pull-ups +25lbs x 6. I try to lift at least 3x a week, if I'm able to go 4-5 days a week it will look more like PPL but if I can only go 2-3 it will be more like an U/L split. In the past year my bench record has gone from 95lbs to 205bs and I've stayed the same weight.

steps: 8k-15k steps a day with an average of around 10k

Diet: It's hard to track calories because I mainly live off of my university's dining hall food. I would estimate around 2300-2800 calories a day, 150g protein, 200-250g carbs, 70-85g fat. I try to focus on protein, fiber, and vitamins but I have a lot of sweet treats too.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, you can write down some meals or take pics and use an app to help you guage
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

Goals: gain muscle, lost body fat. Focus on arms and shoulders and lats, and chest and traps and neck and forearms, hell just my whole body, but especially parts visible in a t-shirt. I want to look huge, although I have no aspirations for any sort of professional bodybuilding or powerlifting.

we can work on this as we see your training

Cycle: currently not taking any PEDs and looking for guidance. Although again, I am intersex, so I have low testosterone (~500ng/dL) and high estrogen (~55pg/mL), which for a 20 year old man I think is abnormal. I've already had gyno surgery plus I am infertile and small-dicked anyway due to my intersex condition, so I don't see much to lose by considering steroids. Of course I don't want any health side effects, and I don't want to go bald, but I would like to become more muscular and masculine (bone-structure wise, probably too late at my age).

to start, can you get blood work done? full panel, its an expense but you need it on the way into this
https://www.evolutionary.org/forums...what-labs-to-test-on-steroids-and-trt.107781/

Supplements: I don't take any supplements besides protein shakes, which I don't think really count. I have some creatine I used to take, but since I can't lift for the next couple weeks I've stopped.

are you taking creatine?

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Progress pictures included, I could include a shirtless pic if y'all are OK with seeing surgical incisions. Last picture is Feb 1 2025, and other pics are around Dec 15 2025, so a bit less than a year's progress. I feel like I've done alright for myself so far, but also like I look better in pictures than I do in real life, especially with how angles and lighting can help so much.

Good start and good base

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

 

[Kopite67]

welcome fully to the EVO family happy you started this and shared @LucasTheCatLover you have a good base.

For those new to this conversation, @LucasTheCatLover poster about his medical condition here
https://www.evolutionary.org/forums/threads/beginner-here-asking-for-help-readings.109192


young but smart! love your approach being open.





Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, you can write down some meals or take pics and use an app to help you guage
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.


we can work on this as we see your training

to start, can you get blood work done? full panel, its an expense but you need it on the way into this
https://www.evolutionary.org/forums...what-labs-to-test-on-steroids-and-trt.107781/

are you taking creatine?

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Good start and good base

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

Great start to your log @LucasTheCatLover . I look forward to following along on this journey. Once you have updated your log with the items @LevButlerov outlined above your Evo Brothers and Sisters will be here to guide you.

 

[not_an_astronaut]

to start, can you get blood work done? full panel, its an expense but you need it on the way into this

@LucasTheCatLover GoodLabs has had the cheapest bloodwork I've found, and there are also discount codes available I or I'm sure many others here could share

 

[LucasTheCatLover]

welcome fully to the EVO family happy you started this and shared @LucasTheCatLover you have a good base.

For those new to this conversation, @LucasTheCatLover poster about his medical condition here
https://www.evolutionary.org/forums/threads/beginner-here-asking-for-help-readings.109192


young but smart! love your approach being open.





Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, you can write down some meals or take pics and use an app to help you guage
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.


we can work on this as we see your training

to start, can you get blood work done? full panel, its an expense but you need it on the way into this
https://www.evolutionary.org/forums...what-labs-to-test-on-steroids-and-trt.107781/

are you taking creatine?

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Good start and good base

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

Again, newer here- is there a way to edit my post or should I add additional info here in the replies? @Kopite67

 

[Kopite67]

Again, newer here- is there a way to edit my post or should I add additional info here in the replies? @Kopite67

Just add a new post on your log. It will follow the timeline. Then it can be responded to individually by others. I recommend have a look at some of the other logs on here as they will help guide you. @HarleyGuy @Alice_In_Ironland @Sheshredz have particularly good log set outs.

 

[codezz]

Stats: 20 years old, 5'9, 165lbs, probably around 20-25% BF, hard to tell exactly. I am intersex and I had gyno surgery several days ago, so I can't lift for several weeks.

Training for about 1 year, PPL with some U/L days sprinkled in. A lot of benching, barbell overhead shoulder press, kelso shrugs, weighted pull-ups, preacher curls and tricep overhead extensions. for legs I do leg press, leg extension, hamstring curls, and calf raises. I try to squat but it really hurts my lower back, for some reason I have an easier time with deadlifts. some notable lifts: I bench around 205lbs as a 1RM, OHP 110x7, and do weighted pull-ups +25lbs x 6. I try to lift at least 3x a week, if I'm able to go 4-5 days a week it will look more like PPL but if I can only go 2-3 it will be more like an U/L split. In the past year my bench record has gone from 95lbs to 205bs and I've stayed the same weight.

steps: 8k-15k steps a day with an average of around 10k

Diet: It's hard to track calories because I mainly live off of my university's dining hall food. I would estimate around 2300-2800 calories a day, 150g protein, 200-250g carbs, 70-85g fat. I try to focus on protein, fiber, and vitamins but I have a lot of sweet treats too.

Goals: gain muscle, lost body fat. Focus on arms and shoulders and lats, and chest and traps and neck and forearms, hell just my whole body, but especially parts visible in a t-shirt. I want to look huge, although I have no aspirations for any sort of professional bodybuilding or powerlifting.

Cycle: currently not taking any PEDs and looking for guidance. Although again, I am intersex, so I have low testosterone (~500ng/dL) and high estrogen (~55pg/mL), which for a 20 year old man I think is abnormal. I've already had gyno surgery plus I am infertile and small-dicked anyway due to my intersex condition, so I don't see much to lose by considering steroids. Of course I don't want any health side effects, and I don't want to go bald, but I would like to become more muscular and masculine (bone-structure wise, probably too late at my age).

Supplements: I don't take any supplements besides protein shakes, which I don't think really count. I have some creatine I used to take, but since I can't lift for the next couple weeks I've stopped.

Progress pictures included, I could include a shirtless pic if y'all are OK with seeing surgical incisions. Last picture is Feb 1 2025, and other pics are around Dec 15 2025, so a bit less than a year's progress. I feel like I've done alright for myself so far, but also like I look better in pictures than I do in real life, especially with how angles and lighting can help so much.

Welcome to evo man @LucasTheCatLover

 

[LucasTheCatLover]

Most recent blood work (taken in November):
test: 509 ng/dL
estradiol: 55 pg/mL (endo says my estrogen levels fluctuate throughout the month almost like a cycle, ranges from 20-80)

Comprehensive metabolic panel:

CBC W/Auto Differential

Lipid Panel:

 

[LucasTheCatLover]

Most recent lifts (two weeks ago because of surgery):

pull day:
weighted pull-ups, +20lbs x 7 then + 25lbs x 6 (PR) at 165-170ish body weight
Kelso shrugs (on a machine): 235 x 9, 235 x 8
overhead tricep extensions on cable machine: 75x6, 70x6 (dropsetted with 35 x 3)
cable lateral raise, 12.5 x 8, 12.5 x 11
Bayesian curls, 27.5x11, 30x9

push day:
seated cable row, 155lbs x 7, 155x7
cable crunch, 60x20, 70x14 (higher reps because I struggle with form on these)
barbell preacher curl, 70x8, 75x5
shoulder press machine, 120x7, 120x8, 120x6 (120lbs is a PR but I am pretty sure the gym's shoulder press machine is fake, because I only do abt 110 on a barbell)
bench press, 185x5, 185x6, 175x6

leg day:
leg press machine, 230x12, 240x14 (the leg press machine is fake, it doesn't feel that heavy)
row machine, 230x12, 250x7
leg extension machine, 235x8, 240x8
leg curl machine, 120x11, 130x8
standing calf extension machine, 175x21, 265x11 (fake)
cable lateral raise, 12.5x12, 12.5x13
rear delt flyes on cable, 20x7, 20x6

 

[LucasTheCatLover]

welcome fully to the EVO family happy you started this and shared @LucasTheCatLover you have a good base.

For those new to this conversation, @LucasTheCatLover poster about his medical condition here
https://www.evolutionary.org/forums/threads/beginner-here-asking-for-help-readings.109192


young but smart! love your approach being open.





Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, you can write down some meals or take pics and use an app to help you guage
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.


we can work on this as we see your training

to start, can you get blood work done? full panel, its an expense but you need it on the way into this
https://www.evolutionary.org/forums...what-labs-to-test-on-steroids-and-trt.107781/

are you taking creatine?

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Good start and good base

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

I added most recent bloodwork + training, I don't do much cardio besides my 10k steps a day embarrassingly enough. No supplements besides protein shakes and I haven't taken creatine for about 2 months (I've been forgetting). I included some macros estimations in my post, I can add meal pics in the futures but I don't have any right now. I'll start tracking what I eat, too!

 

[Kopite67]

Most recent lifts (two weeks ago because of surgery):

pull day:
weighted pull-ups, +20lbs x 7 then + 25lbs x 6 (PR) at 165-170ish body weight
Kelso shrugs (on a machine): 235 x 9, 235 x 8
overhead tricep extensions on cable machine: 75x6, 70x6 (dropsetted with 35 x 3)
cable lateral raise, 12.5 x 8, 12.5 x 11
Bayesian curls, 27.5x11, 30x9

push day:
seated cable row, 155lbs x 7, 155x7
cable crunch, 60x20, 70x14 (higher reps because I struggle with form on these)
barbell preacher curl, 70x8, 75x5
shoulder press machine, 120x7, 120x8, 120x6 (120lbs is a PR but I am pretty sure the gym's shoulder press machine is fake, because I only do abt 110 on a barbell)
bench press, 185x5, 185x6, 175x6

leg day:
leg press machine, 230x12, 240x14 (the leg press machine is fake, it doesn't feel that heavy)
row machine, 230x12, 250x7
leg extension machine, 235x8, 240x8
leg curl machine, 120x11, 130x8
standing calf extension machine, 175x21, 265x11 (fake)
cable lateral raise, 12.5x12, 12.5x13
rear delt flyes on cable, 20x7, 20x6

Fabulous update right there. Love the set-up of your training. Hopefully you can eventually find a better gym and set-up..
Take it easy with lifts whilst you are recovering.

 

[LucasTheCatLover]

Fabulous update right there. Love the set-up of your training. Hopefully you can eventually find a better gym and set-up..
Take it easy with lifts whilst you are recovering.

my only complaint abt my current gym is a crappy rowing machine, super long lines for pec dec, and lack of pullover machine. is there anything else that I'm not seeing, anything you would recommend adding to my training?

 

[HarleyGuy]

Most recent lifts (two weeks ago because of surgery):

pull day:
weighted pull-ups, +20lbs x 7 then + 25lbs x 6 (PR) at 165-170ish body weight
Kelso shrugs (on a machine): 235 x 9, 235 x 8
overhead tricep extensions on cable machine: 75x6, 70x6 (dropsetted with 35 x 3)
cable lateral raise, 12.5 x 8, 12.5 x 11
Bayesian curls, 27.5x11, 30x9

push day:
seated cable row, 155lbs x 7, 155x7
cable crunch, 60x20, 70x14 (higher reps because I struggle with form on these)
barbell preacher curl, 70x8, 75x5
shoulder press machine, 120x7, 120x8, 120x6 (120lbs is a PR but I am pretty sure the gym's shoulder press machine is fake, because I only do abt 110 on a barbell)
bench press, 185x5, 185x6, 175x6

leg day:
leg press machine, 230x12, 240x14 (the leg press machine is fake, it doesn't feel that heavy)
row machine, 230x12, 250x7
leg extension machine, 235x8, 240x8
leg curl machine, 120x11, 130x8
standing calf extension machine, 175x21, 265x11 (fake)
cable lateral raise, 12.5x12, 12.5x13
rear delt flyes on cable, 20x7, 20x6

First off welcome formally to EVO brother and congrats on becoming an EVO logger!

I remember your first post from earlier today and am happy to see you fired up a log. I can tell you took some time to write all the out and that you are serious about your goals here. EVO will help 100%.

For bloodwork can you get a hormone panel done with Test, estrogen (e2), Free Test and prolactin just to name a few?

Workout looks good bro and we can comment more as we go along but these are some great first log entries.

I don't take any supplement

With your bloodwork (cholesterol) the way it is and your liver about to be taxed with higher dose Test I'd recommend (if you have the budget) to focus on the big 3: Multivitamin, Creatine and N2Guard.

Any quality multivitamin will do (don't buy cheap no name) = all essential vitamins/minerals
Any creatine monohydrate at 10g/day will do = strength/ATP/nootropic focus
You can find N2Guard here: https://www.needtobuildmuscle.com/cycle-support/n2guard/ = organ and liver support supplements all in one bottle

Another important supplement to budget for would be a good whey protein isolate.

2300-2800 calories a day, 150g protein, 200-250g carbs, 70-85g fat. I try to focus on protein, fiber, and vitamins but I have a lot of sweet treats too

You can up the protein to 200 here and stay under 2800 cals. Let's let 200 be your goal since 200g gives you 1.2g/lb for protein/lb which is right on the cusp of where you need to be (1.5g/lb is better in my opinion but 1.2g/lb is a good goal).

Again, newer here- is there a way to edit my post or should I add additional info here in the replies?

No worries bro you have your own log now so you can hop on here anytime and post any new threads you want from edits to posts in a new post to how you're feeling that day. Any update is a good update even if you think it sounds negative

I'll start tracking what I eat, too!

Yes please do let's see a day in the life of Lucas and then we'll break down your macros too.

 

[LucasTheCatLover]

First off welcome formally to EVO brother and congrats on becoming an EVO logger!

I remember your first post from earlier today and am happy to see you fired up a log. I can tell you took some time to write all the out and that you are serious about your goals here. EVO will help 100%.

For bloodwork can you get a hormone panel done with Test, estrogen (e2), Free Test and prolactin just to name a few?

Workout looks good bro and we can comment more as we go along but these are some great first log entries.


With your bloodwork (cholesterol) the way it is and your liver about to be taxed with higher dose Test I'd recommend (if you have the budget) to focus on the big 3: Multivitamin, Creatine and N2Guard.

Any quality multivitamin will do (don't buy cheap no name) = all essential vitamins/minerals
Any creatine monohydrate at 10g/day will do = strength/ATP/nootropic focus
You can find N2Guard here: https://www.needtobuildmuscle.com/cycle-support/n2guard/ = organ and liver support supplements all in one bottle

Another important supplement to budget for would be a good whey protein isolate.


You can up the protein to 200 here and stay under 2800 cals. Let's let 200 be your goal since 200g gives you 1.2g/lb for protein/lb which is right on the cusp of where you need to be (1.5g/lb is better in my opinion but 1.2g/lb is a good goal).


No worries bro you have your own log now so you can hop on here anytime and post any new threads you want from edits to posts in a new post to how you're feeling that day. Any update is a good update even if you think it sounds negative


Yes please do let's see a day in the life of Lucas and then we'll break down your macros too.

Thank you for reading through all this! I'll look into a hormone panel but I am a little tight on money now with paying for surgery and all. insurance covers a good amount but not all. I looked at the N2Guard, it has 1000mcg of vitamin B12, over 40,000%! is that right? what are the benefits?

 

[Kopite67]

my only complaint abt my current gym is a crappy rowing machine, super long lines for pec dec, and lack of pullover machine. is there anything else that I'm not seeing, anything you would recommend adding to my training?

Not really bro. A training program should be created for the individual based on what:
1. They like to do, because they keep doing it
2. What they are capable of doing due to physical limitations present.
3. What equipment is available at any given place and how you can adapt it.
4. What a person goals are. Powerlifting, bodybuilding, weight loss, ect.
5. Fitness level at the time.

This is a coach's domain of course.
From what I can see your program is fine so far. My advice is read other Evo logs of all the members. Experienced, new, Bodybuilders, Pro's, powerlifters, brothers and Sisters. All of them will offer something and you always learn. I do, still, after 40 years in gyms.

 

[waggat]

Stats: 20 years old, 5'9, 165lbs, probably around 20-25% BF, hard to tell exactly. I am intersex and I had gyno surgery several days ago, so I can't lift for several weeks.

Training for about 1 year, PPL with some U/L days sprinkled in. A lot of benching, barbell overhead shoulder press, kelso shrugs, weighted pull-ups, preacher curls and tricep overhead extensions. for legs I do leg press, leg extension, hamstring curls, and calf raises. I try to squat but it really hurts my lower back, for some reason I have an easier time with deadlifts. some notable lifts: I bench around 205lbs as a 1RM, OHP 110x7, and do weighted pull-ups +25lbs x 6. I try to lift at least 3x a week, if I'm able to go 4-5 days a week it will look more like PPL but if I can only go 2-3 it will be more like an U/L split. In the past year my bench record has gone from 95lbs to 205bs and I've stayed the same weight.

steps: 8k-15k steps a day with an average of around 10k

Diet: It's hard to track calories because I mainly live off of my university's dining hall food. I would estimate around 2300-2800 calories a day, 150g protein, 200-250g carbs, 70-85g fat. I try to focus on protein, fiber, and vitamins but I have a lot of sweet treats too.

Goals: gain muscle, lost body fat. Focus on arms and shoulders and lats, and chest and traps and neck and forearms, hell just my whole body, but especially parts visible in a t-shirt. I want to look huge, although I have no aspirations for any sort of professional bodybuilding or powerlifting.

Cycle: currently not taking any PEDs and looking for guidance. Although again, I am intersex, so I have low testosterone (~500ng/dL) and high estrogen (~55pg/mL), which for a 20 year old man I think is abnormal. I've already had gyno surgery plus I am infertile and small-dicked anyway due to my intersex condition, so I don't see much to lose by considering steroids. Of course I don't want any health side effects, and I don't want to go bald, but I would like to become more muscular and masculine (bone-structure wise, probably too late at my age).

Supplements: I don't take any supplements besides protein shakes, which I don't think really count. I have some creatine I used to take, but since I can't lift for the next couple weeks I've stopped.

Progress pictures included, I could include a shirtless pic if y'all are OK with seeing surgical incisions. Last picture is Feb 1 2025, and other pics are around Dec 15 2025, so a bit less than a year's progress. I feel like I've done alright for myself so far, but also like I look better in pictures than I do in real life, especially with how angles and lighting can help so much.

Hey mate, welcome to Evo.

Nice start to your log.

If you've only been training for a year then you physique is really impressive. Then at the same time I see no reason to start using gear. It looks like you've got pretty good genetics with your structure etc. You've still go a lot of natural gains to milk given your age and training age.

Also your T and E2 levels aren't that bad. I don't know a lot about intersex people but have you seen a specialist? Also, do you have symptoms the someone with your condition shouldn't?

Most recent lifts (two weeks ago because of surgery):

pull day:
weighted pull-ups, +20lbs x 7 then + 25lbs x 6 (PR) at 165-170ish body weight
Kelso shrugs (on a machine): 235 x 9, 235 x 8
overhead tricep extensions on cable machine: 75x6, 70x6 (dropsetted with 35 x 3)
cable lateral raise, 12.5 x 8, 12.5 x 11
Bayesian curls, 27.5x11, 30x9

push day:
seated cable row, 155lbs x 7, 155x7
cable crunch, 60x20, 70x14 (higher reps because I struggle with form on these)
barbell preacher curl, 70x8, 75x5
shoulder press machine, 120x7, 120x8, 120x6 (120lbs is a PR but I am pretty sure the gym's shoulder press machine is fake, because I only do abt 110 on a barbell)
bench press, 185x5, 185x6, 175x6

leg day:
leg press machine, 230x12, 240x14 (the leg press machine is fake, it doesn't feel that heavy)
row machine, 230x12, 250x7
leg extension machine, 235x8, 240x8
leg curl machine, 120x11, 130x8
standing calf extension machine, 175x21, 265x11 (fake)
cable lateral raise, 12.5x12, 12.5x13
rear delt flyes on cable, 20x7, 20x6

Something isn't right with you push and pull layout. Its seems a random mix not push and pull. Your pull day is back and arms and your push day is back, bi's, shoulders and chest. Ah, these must be the upper days you mentioned? Also, why have you got a back exercise on your leg day?

It would be good if you can make at least 4 days a week work. Then you need to work out a more standard split/program to use. Let me know if you need help with that.

 

[Shakey]

Stats: 20 years old, 5'9, 165lbs, probably around 20-25% BF, hard to tell exactly. I am intersex and I had gyno surgery several days ago, so I can't lift for several weeks.

Training for about 1 year, PPL with some U/L days sprinkled in. A lot of benching, barbell overhead shoulder press, kelso shrugs, weighted pull-ups, preacher curls and tricep overhead extensions. for legs I do leg press, leg extension, hamstring curls, and calf raises. I try to squat but it really hurts my lower back, for some reason I have an easier time with deadlifts. some notable lifts: I bench around 205lbs as a 1RM, OHP 110x7, and do weighted pull-ups +25lbs x 6. I try to lift at least 3x a week, if I'm able to go 4-5 days a week it will look more like PPL but if I can only go 2-3 it will be more like an U/L split. In the past year my bench record has gone from 95lbs to 205bs and I've stayed the same weight.

steps: 8k-15k steps a day with an average of around 10k

Diet: It's hard to track calories because I mainly live off of my university's dining hall food. I would estimate around 2300-2800 calories a day, 150g protein, 200-250g carbs, 70-85g fat. I try to focus on protein, fiber, and vitamins but I have a lot of sweet treats too.

Goals: gain muscle, lost body fat. Focus on arms and shoulders and lats, and chest and traps and neck and forearms, hell just my whole body, but especially parts visible in a t-shirt. I want to look huge, although I have no aspirations for any sort of professional bodybuilding or powerlifting.

Cycle: currently not taking any PEDs and looking for guidance. Although again, I am intersex, so I have low testosterone (~500ng/dL) and high estrogen (~55pg/mL), which for a 20 year old man I think is abnormal. I've already had gyno surgery plus I am infertile and small-dicked anyway due to my intersex condition, so I don't see much to lose by considering steroids. Of course I don't want any health side effects, and I don't want to go bald, but I would like to become more muscular and masculine (bone-structure wise, probably too late at my age).

Supplements: I don't take any supplements besides protein shakes, which I don't think really count. I have some creatine I used to take, but since I can't lift for the next couple weeks I've stopped.

Progress pictures included, I could include a shirtless pic if y'all are OK with seeing surgical incisions. Last picture is Feb 1 2025, and other pics are around Dec 15 2025, so a bit less than a year's progress. I feel like I've done alright for myself so far, but also like I look better in pictures than I do in real life, especially with how angles and lighting can help so much.

Awesome start to your log broski. Welcome to the brotherhood. Nice progression between the bicep pics.

Again, newer here- is there a way to edit my post or should I add additional info here in the replies? @Kopite67

There is a way to edit a post, but its a 10 to 15min window after posting you get to edit the new post. On your post at the bottom left by report, theres 3 dots. Hit that it gives you the option to edit or delete within that timeframe.

 

[LevButlerov]

I added most recent bloodwork + training, I don't do much cardio besides my 10k steps a day embarrassingly enough. No supplements besides protein shakes and I haven't taken creatine for about 2 months (I've been forgetting). I included some macros estimations in my post, I can add meal pics in the futures but I don't have any right now. I'll start tracking what I eat, too!

lets start creatine again and track what you eat

 

[HarleyGuy]

I looked at the N2Guard, it has 1000mcg of vitamin B12, over 40,000%! is that right? what are the benefits?

Vitamin B12 is crucial in our landscape of needs. Everything in N2Guard is dosed keeping in mind the needs of both professional and recreational athletes and bodybuilders, especially those running a cycle. B12 is water soluble so whatever you don't need your body will pee it out. The recommended daily intake of any water soluble vitamin is the bare bare minimum and that's assuming it's timing is perfect and absorption is at 100%. For guys like us I think our minimum B12 is 500mcg.

To answer your question B12 is essential for red blood cell production which will increase stamina, protein synthesis, nerve health and metabolism by mitigating fatigue and converting your macros to energy.

Trust me N2Guard is peace of mind in a bottle when it comes to what supplements are required both on and off cycle, it has over 20+ supplements we need all wrapped up in one daily dose. Same goes for me with Digest Gold probiotics for digestion.

 

[Freki]

Cycle: currently not taking any PEDs and looking for guidance. Although again, I am intersex, so I have low testosterone (~500ng/dL) and high estrogen (~55pg/mL), which for a 20 year old man I think is abnormal. I've already had gyno surgery plus I am infertile and small-dicked anyway due to my intersex condition, so I don't see much to lose by considering steroids. Of course I don't want any health side effects, and I don't want to go bald, but I would like to become more muscular and masculine (bone-structure wise, probably too late at my age).

Welcome @LucasTheCatLover

Great start to your log

Even though you dont have the gyno and fertility risk. There is still a risk of messing up your frontal cortex with supraphysiologic doses of androgens, the frontal cortex doesn't fully mature till around 25 yrs of age . In your case the safest approach would be low dose trt

 

[LucasTheCatLover]

Hey mate, welcome to Evo.

Nice start to your log.

If you've only been training for a year then you physique is really impressive. Then at the same time I see no reason to start using gear. It looks like you've got pretty good genetics with your structure etc. You've still go a lot of natural gains to milk given your age and training age.

Also your T and E2 levels aren't that bad. I don't know a lot about intersex people but have you seen a specialist? Also, do you have symptoms the someone with your condition shouldn't?

Something isn't right with you push and pull layout. Its seems a random mix not push and pull. Your pull day is back and arms and your push day is back, bi's, shoulders and chest. Ah, these must be the upper days you mentioned? Also, why have you got a back exercise on your leg day?

It would be good if you can make at least 4 days a week work. Then you need to work out a more standard split/program to use. Let me know if you need help with that.

Good point lmaooo, barely one year of training and already wanting to pin. I should work on my patience.

Most of my symptoms are regular.

And for my training, I don't keep it strictly push-pull, especially since I want to focus on arms. My logic is that if I do, for example, a pull day and add triceps, that should lead to bigger arms? Same with push day but add biceps. And adding back on leg day is just because I got a big bored and wanted to work back that day, it's not what I normally do, although I do often add accessory lifts on leg days (usually shoulders or forearms).

 

[waggat]

Good point lmaooo, barely one year of training and already wanting to pin. I should work on my patience.

Most of my symptoms are regular.

And for my training, I don't keep it strictly push-pull, especially since I want to focus on arms. My logic is that if I do, for example, a pull day and add triceps, that should lead to bigger arms? Same with push day but add biceps. And adding back on leg day is just because I got a big bored and wanted to work back that day, it's not what I normally do, although I do often add accessory lifts on leg days (usually shoulders or forearms).

Hey mate, re the extra arm work. It's true to a point. While you can still recover. Everyone is limited in what they can recover from. While your less experienced you can generally do more.