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Hey everyone,
First official log. First time actually getting full bloodwork done and being transparent with everything.
I’m not here to be the biggest guy in the room (yet) I’m here to be fit, lean, athletic and healthy for my family. If I move into a proper bodybuilding phase later this year, which I most likely will. For now, it’s performance, longevity and quality of life.
Training for a full marathon and possible boxing fight in late April, but always loved bodybuilding. Hybrid for now. No injuries.
⸻
Stats
• Male
• 40 years old
• 5’11
• 90.80kg (Tuesday 3rd March 26)
• 13 to 18% bodyfat (estimate)
• Polynesian Decent
Started my fat loss phase at 107kg.
Goal weight range: 83kg lean and athletic
⸻
Current Protocol
Just dropped to 200mg per week as my Haematocrit is high, will donate blood too. Was previously on 250mg when I did my bloodwork last week. (Was recommended to drop by yall recommendations) -
• 66mg Monday night
• 66mg Thursday morning
• 66mg Saturday night
No AI.
No tren.
No orals.
No SARMs.
Most I’ve ever run was 500mg Test E about 4 years ago with PCT after. I’m not into blasting crazy compounds, at this age I care more about health markers and longevity.
⸻
Bloodwork Overview (24th Feb 2026)
Androgens
• Total Test: 78.2 nmol/L
• Free Test: >2000 pmol/L
• SHBG: 21
• LH/FSH suppressed (expected)
Oestradiol
• E2: 338 pmol
Blood / Viscosity
• Haematocrit: 0.55 (high)
• Haemoglobin: 166
• RBC: 5.58
Liver
• ALT 30
• AST 32
• GGT 14
Kidneys
• Creatinine 109
• eGFR 73
Metabolic
• Fasting glucose 4.8
• Cholesterol 3.4
• Triglycerides 1.3
Vitamins
• Vitamin D 87
• B12 502
• Ferritin 131
Blood pressure - (Tuesday 3rd March) purchased a blood pressure monitor off Amazon lol.
• 117 / 74
• 53bpm
Overall: feel strong, no gyno symptoms, no major sides. Bit of pimples here and there but nothing crazy.
Main flag: haematocrit 0.55 — something I’ll monitor closely.
⸻
Nutrition – Fat Loss Phase
Calories: 2200 kcal
• Protein: 210g
• Carbs: 210g
• Fats: 60g
I feel better on slightly higher fats, so may adjust if needed.
Diet is mostly whole foods:
• Chicken breast
• Extra lean mince
• Eggs
• Cottage cheese
• Sweet potato / spudlite
• Jasmine rice
• Heaps of greens
• Pepsi Max
• 3L water daily
No junk, no bloat, digestion is solid.
⸻
Training Split
Weights – 3x Full Body per week
Running – 4x per week (120–142 bpm zone work)
Boxing – 2x per week
Last week ran - 40km plus boxing and weights
This phase is about:
• Maintaining muscle
• Improving engine
• Dropping bodyfat
• Keeping joints healthy
I’ve never been injury-prone — just minor joint niggles here and there.
⸻
Goal for This Phase
Lean, athletic, vascular and conditioned with capped shoulders & arms.
Not chasing crazy scale weight.
Not chasing ego lifts.
If muscle comes, great.
If I end up 83kg lean and fit — that’s a win.
Cheers
First official log. First time actually getting full bloodwork done and being transparent with everything.
I’m not here to be the biggest guy in the room (yet) I’m here to be fit, lean, athletic and healthy for my family. If I move into a proper bodybuilding phase later this year, which I most likely will. For now, it’s performance, longevity and quality of life.
Training for a full marathon and possible boxing fight in late April, but always loved bodybuilding. Hybrid for now. No injuries.
⸻
Stats
• Male
• 40 years old
• 5’11
• 90.80kg (Tuesday 3rd March 26)
• 13 to 18% bodyfat (estimate)
• Polynesian Decent
Started my fat loss phase at 107kg.
Goal weight range: 83kg lean and athletic
⸻
Current Protocol
Just dropped to 200mg per week as my Haematocrit is high, will donate blood too. Was previously on 250mg when I did my bloodwork last week. (Was recommended to drop by yall recommendations) -
• 66mg Monday night
• 66mg Thursday morning
• 66mg Saturday night
No AI.
No tren.
No orals.
No SARMs.
Most I’ve ever run was 500mg Test E about 4 years ago with PCT after. I’m not into blasting crazy compounds, at this age I care more about health markers and longevity.
⸻
Bloodwork Overview (24th Feb 2026)
Androgens
• Total Test: 78.2 nmol/L
• Free Test: >2000 pmol/L
• SHBG: 21
• LH/FSH suppressed (expected)
Oestradiol
• E2: 338 pmol
Blood / Viscosity
• Haematocrit: 0.55 (high)
• Haemoglobin: 166
• RBC: 5.58
Liver
• ALT 30
• AST 32
• GGT 14
Kidneys
• Creatinine 109
• eGFR 73
Metabolic
• Fasting glucose 4.8
• Cholesterol 3.4
• Triglycerides 1.3
Vitamins
• Vitamin D 87
• B12 502
• Ferritin 131
Blood pressure - (Tuesday 3rd March) purchased a blood pressure monitor off Amazon lol.
• 117 / 74
• 53bpm
Overall: feel strong, no gyno symptoms, no major sides. Bit of pimples here and there but nothing crazy.
Main flag: haematocrit 0.55 — something I’ll monitor closely.
⸻
Nutrition – Fat Loss Phase
Calories: 2200 kcal
• Protein: 210g
• Carbs: 210g
• Fats: 60g
I feel better on slightly higher fats, so may adjust if needed.
Diet is mostly whole foods:
• Chicken breast
• Extra lean mince
• Eggs
• Cottage cheese
• Sweet potato / spudlite
• Jasmine rice
• Heaps of greens
• Pepsi Max
• 3L water daily
No junk, no bloat, digestion is solid.
⸻
Training Split
Weights – 3x Full Body per week
Running – 4x per week (120–142 bpm zone work)
Boxing – 2x per week
Last week ran - 40km plus boxing and weights
This phase is about:
• Maintaining muscle
• Improving engine
• Dropping bodyfat
• Keeping joints healthy
I’ve never been injury-prone — just minor joint niggles here and there.
⸻
Goal for This Phase
Lean, athletic, vascular and conditioned with capped shoulders & arms.
Not chasing crazy scale weight.
Not chasing ego lifts.
If muscle comes, great.
If I end up 83kg lean and fit — that’s a win.
Cheers
