Approved Log My Triathlon Performance Log

[HarleyGuy]

I need to prepare better for Tuesdays from here!!

All good bro this is how we learn... good stuff!

 

[LevButlerov]

Thanks @LevButlerov

It's all I can do in the mornings.

Could take it two hours before the evening training, it's just this tends to be more steady training as opposed to the more hardcore Vo2max stuff I do in the mornings which I believe is where the Cialis helps??

Can do either or whatever you think will be most beneficial - I guess I could split the does at 2.5mg 2 x a day....

I think just before training sublingual is fine, its in your system 72 hours @Stylidude

 

[Stylidude]

I think just before training sublingual is fine, its in your system 72 hours @Stylidude

Perfect - thank you!

 

[LevButlerov]

Perfect - thank you!

EVO family support

 

[Stylidude]

Macros-

Wednesday:

am:
Run - hard - 1:25hrs

Calories Burned - 1,083
Calories Taken in - 2,698
Protein - 228g
Carbs - 185
Fat - 119g

Yesterday:

Exercise -
am:
Ride, fixed wheel for strength - 1:45mins

pm:
Swim - moderate - 1:05hr
Gym heavy strength, - 60mins
All 3 x 8 reps
Core
Back Squats
Trap bar Deadlift
Single Leg press 45 deg
Wide Grip Chins
Leg Extensions
Seated Row
Single Leg Hamstring Curl
Shoulder Press
Standing Lat Push downs
Incline Flies
Abductor and Adductors

Calories Burned - 1,976
Calories Taken in - 3,352
Protein - 218g
Carbs - 295
Fat - 141g

Feeling Strong - my muscles feels great
Diet macros seem good and I'm in routine!!

Pretty fatigued though as it is the last week of a 3 week build phase - recovery week next week!!

HGH is going great, Reta is working, an getting lean and T is awesome.

Am a very different body shape now compared to last year for the same training!!

 

[Kopite67]

Macros-

Wednesday:

am:
Run - hard - 1:25hrs

Calories Burned - 1,083
Calories Taken in - 2,698
Protein - 228g
Carbs - 185
Fat - 119g

Yesterday:

Exercise -
am:
Ride, fixed wheel for strength - 1:45mins

pm:
Swim - moderate - 1:05hr
Gym heavy strength, - 60mins
All 3 x 8 reps
Core
Back Squats
Trap bar Deadlift
Single Leg press 45 deg
Wide Grip Chins
Leg Extensions
Seated Row
Single Leg Hamstring Curl
Shoulder Press
Standing Lat Push downs
Incline Flies
Abductor and Adductors

Calories Burned - 1,976
Calories Taken in - 3,352
Protein - 218g
Carbs - 295
Fat - 141g

Feeling Strong - my muscles feels great
Diet macros seem good and I'm in routine!!

Pretty fatigued though as it is the last week of a 3 week build phase - recovery week next week!!

HGH is going great, Reta is working, an getting lean and T is awesome.

Am a very different body shape now compared to last year for the same training!!

Nice update bro

 

[LevButlerov]

Macros-

Wednesday:

am:
Run - hard - 1:25hrs

Calories Burned - 1,083
Calories Taken in - 2,698
Protein - 228g
Carbs - 185
Fat - 119g

Yesterday:

Exercise -
am:
Ride, fixed wheel for strength - 1:45mins

pm:
Swim - moderate - 1:05hr
Gym heavy strength, - 60mins
All 3 x 8 reps
Core
Back Squats
Trap bar Deadlift
Single Leg press 45 deg
Wide Grip Chins
Leg Extensions
Seated Row
Single Leg Hamstring Curl
Shoulder Press
Standing Lat Push downs
Incline Flies
Abductor and Adductors

Calories Burned - 1,976
Calories Taken in - 3,352
Protein - 218g
Carbs - 295
Fat - 141g

Feeling Strong - my muscles feels great
Diet macros seem good and I'm in routine!!

Pretty fatigued though as it is the last week of a 3 week build phase - recovery week next week!!

HGH is going great, Reta is working, an getting lean and T is awesome.

Am a very different body shape now compared to last year for the same training!!

hgh and retatrutide love it how is your level of energy? I want to see some squat drop sets in here

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

 

[codezz]

hgh and retatrutide love it how is your level of energy? I want to see some squat drop sets in here

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

What got u into triathlons bro?

Massive respect to anyone as ive never done one of these, though its on the bucket list to do a marathon 1 day

 

[Trenhead3cc]

Massive workout , 1 hour swim and to follow up with the weights and in that time frame you aren’t mucking around

 

[HarleyGuy]

Macros-

Wednesday:

am:
Run - hard - 1:25hrs

Calories Burned - 1,083
Calories Taken in - 2,698
Protein - 228g
Carbs - 185
Fat - 119g

Yesterday:

Exercise -
am:
Ride, fixed wheel for strength - 1:45mins

pm:
Swim - moderate - 1:05hr
Gym heavy strength, - 60mins
All 3 x 8 reps
Core
Back Squats
Trap bar Deadlift
Single Leg press 45 deg
Wide Grip Chins
Leg Extensions
Seated Row
Single Leg Hamstring Curl
Shoulder Press
Standing Lat Push downs
Incline Flies
Abductor and Adductors

Calories Burned - 1,976
Calories Taken in - 3,352
Protein - 218g
Carbs - 295
Fat - 141g

Feeling Strong - my muscles feels great
Diet macros seem good and I'm in routine!!

Pretty fatigued though as it is the last week of a 3 week build phase - recovery week next week!!

HGH is going great, Reta is working, an getting lean and T is awesome.

Am a very different body shape now compared to last year for the same training!!

Now that's 2 hours of solid work brother especially an hour of swimming, glad you're liking the GH and feeling strong! Keep it up!

 

[Dreamer]

Macros-

Wednesday:

am:
Run - hard - 1:25hrs

Calories Burned - 1,083
Calories Taken in - 2,698
Protein - 228g
Carbs - 185
Fat - 119g

Yesterday:

Exercise -
am:
Ride, fixed wheel for strength - 1:45mins

pm:
Swim - moderate - 1:05hr
Gym heavy strength, - 60mins
All 3 x 8 reps
Core
Back Squats
Trap bar Deadlift
Single Leg press 45 deg
Wide Grip Chins
Leg Extensions
Seated Row
Single Leg Hamstring Curl
Shoulder Press
Standing Lat Push downs
Incline Flies
Abductor and Adductors

Calories Burned - 1,976
Calories Taken in - 3,352
Protein - 218g
Carbs - 295
Fat - 141g

Feeling Strong - my muscles feels great
Diet macros seem good and I'm in routine!!

Pretty fatigued though as it is the last week of a 3 week build phase - recovery week next week!!

HGH is going great, Reta is working, an getting lean and T is awesome.

Am a very different body shape now compared to last year for the same training!!

I still think you could benefit from higher carb with your training volume, youd find your HGH would work better too

 

[Kopite67]

I still think you could benefit from higher carb with your training volume, youd find your HGH would work better too

The Carb King at work

 

[Dreamer]

The Carb King at work

I have to get up to 1000 carbs haha but ill do it

 

[waggat]

Macros-

Wednesday:

am:
Run - hard - 1:25hrs

Calories Burned - 1,083
Calories Taken in - 2,698
Protein - 228g
Carbs - 185
Fat - 119g

Yesterday:

Exercise -
am:
Ride, fixed wheel for strength - 1:45mins

pm:
Swim - moderate - 1:05hr
Gym heavy strength, - 60mins
All 3 x 8 reps
Core
Back Squats
Trap bar Deadlift
Single Leg press 45 deg
Wide Grip Chins
Leg Extensions
Seated Row
Single Leg Hamstring Curl
Shoulder Press
Standing Lat Push downs
Incline Flies
Abductor and Adductors

Calories Burned - 1,976
Calories Taken in - 3,352
Protein - 218g
Carbs - 295
Fat - 141g

Feeling Strong - my muscles feels great
Diet macros seem good and I'm in routine!!

Pretty fatigued though as it is the last week of a 3 week build phase - recovery week next week!!

HGH is going great, Reta is working, an getting lean and T is awesome.

Am a very different body shape now compared to last year for the same training!!

Crazy workload there. Just e careful. With that amount of cardio AM and PM, a weight session and fairly low cals, you could burn out pretty easily. How many weight sessions a week do you do? Would it be worth splitting to upper/lower? I'm not the biggest fan of back squats and deadlifts in a single session either (although trap bar mean a bit less loading on lower back).

 

[waggat]

I have to get up to 1000 carbs haha but ill do it

Please tell me what I have to do to be able to do this and still be as lean as you are!!!

 

[Stylidude]

hgh and retatrutide love it how is your level of energy? I want to see some squat drop sets in here

I still think you could benefit from higher carb with your training volume, youd find your HGH would work better too

Now that's 2 hours of solid work brother especially an hour of swimming, glad you're liking the GH and feeling strong! Keep it up!

Hey Guys - Some EVO help needed please!

Normally on my level of Carbs I feel hungry but ok doing this level of training, I am not good as I want from a performance point of view but I drop weight well and then up the Carbs about 12 weeks prior to the race.

I guess I know what level of fatigue I should have for this level of training and Carb intake.

I started the HGH at 2iu per day about 5 days ago now. I have it between 9 and 10pm at least an hour after my last Carbs. Had been on the Reta for 5 weeks now and was going fine!

For the last few days I have been absolutely wrecked, like properly wrecked!!!! Its a weird wrecked though, I am toasted when I wake, I procrastinate about my session trying to decide if my body is telling me no. I do it (cause I always do - am a dick sometimes) but halfway through I am flying, my muscles feel awesome and I put in a great performance which would not normally for me be the case when I start it feeling like I currently do?!

I read that GH can give you fatigue in the early stags - could it be this after 5 days?

If so, when will it pass?

I look at your comment @Dreamer and wonder, do you or should I need to up my Carbs for whatever reason when you go on GH.

I also read that Reta can work best off a higher Carbs diet.

So I guess, given I am on two completely new substances may be I shouldn't do what I have always done and expect the same result.

Either way, if upping the Carbs will help this fatigue (if it is caused by the GH) then I am on it. If it is something I just have to ride out for a few weeks then no stress (although an idea of how long would help?!

Love to hear your thoughts on this! Thank you!

 

[Stylidude]

What got u into triathlons bro?

Massive respect to anyone as ive never done one of these, though its on the bucket list to do a marathon 1 day

Thanks for yoyur reply @codezz !

I love them, have done them all my life. I don't know why I was drawn to them - I like shit that scares me to train or I tend not to. Very goal orientated so without one I am a great couch potato, with one, if it scares me enough, I can do anything!!

Get stuff done and don't wait, its always great to keep moving forward with new skills and challenges. Sometimes if you wait too long, life or an injury can take away your opportunities before you get it done. You never get the experience and I hate leaving boxes I planned, unticked - that hurts!!

 

[Stylidude]

Now that's 2 hours of solid work brother especially an hour of swimming, glad you're liking the GH and feeling strong! Keep it up!

Thank you @HarleyGuy !! Love to hear your thoughts on this current fatigue I am experiencing and how I can adapt or overcome!!

 

[Stylidude]

Crazy workload there. Just e careful. With that amount of cardio AM and PM, a weight session and fairly low cals, you could burn out pretty easily. How many weight sessions a week do you do? Would it be worth splitting to upper/lower? I'm not the biggest fan of back squats and deadlifts in a single session either (although trap bar mean a bit less loading on lower back).

Thanks @waggat

I do 3 kind of strength days per wek.

The heavy days is Thursday just before my rest day. Its a series of lifts but not heavy like you guys - think 3 x 8 Squats and Trap bar deads at 50kg.

I just find 1 heavy day great for preventing injuries (particularly knee) and kind of smooths my muscles out. It feels like it resets me and keeps me balanced rather than getting 'warped' by all of the swimming, biking and running!!

I then do 2 days of core based circuits and plyos. This week they looked like this:

Day 1 - Tuesday


WARM-UP:

Core Jack knifes - 3 x 8
Core ball obliques - 3 x 16

Glute Bridge - 30 seconds
Free Squats- 30 seconds
Walkouts- 30 seconds
2 SETS - Consecutive

BLOCK 1
Single Arm Kettlebell Swings- 8 on each side
Squat & Single arm Shoulder Press - 10 on each side
Kettlebell Crunch dumbbell one hand - 8 on each side
3 SETS - 60 -90 seconds recovery

BLOCK 2
Jumping Bulgarians- 10 on each side
Wide grip Pull Ups- 4 reps
Kettlebell Hip Thrusts- 15 reps
Push-Ups - 15 reps
3 SETS - 60 -90 seconds recovery

Day 2: - Sunday

WARM-UP:

Core Jack knifes - 3 x 8
Core ball obliques - 3 x 16

Glute Bridge - 30 seconds
Lunge- 30 seconds
Bird Dog- 30 seconds
2 SETS - Consecutive

BLOCK 1
Box Jumps- 10 reps
Kettlebell Cleans- 10 on each side
Palof Press - 12 on each side
3 SETS - 60-90s Rest

BLOCK 2
Kettlebell Single Leg Deadlift to Standing March- 8 on each side
Z Press- 15 reps
Kettlebell Lunge & Twist- 8 on each side
Split Stance Row- 12 on each side
3 SETS - 60-90s Rest

I find it great to keep everything in check at this level of other training.

Have to be careful though as everytnig in our sport is power to weight.

I need the strength and can really feel it in the back half of the marathon but I can't get too heavy otherwise running or climbing on the bike just gets to slow!!

 

[Stylidude]

Massive workout , 1 hour swim and to follow up with the weights and in that time frame you aren’t mucking around

Thanks @Trenhead3cc !! No, gotta get through the workload!!

And do it around a fulltime job while trying my best at being a good Dad!!

 

[Dreamer]

Hey Guys - Some EVO help needed please!

Normally on my level of Carbs I feel hungry but ok doing this level of training, I am not good as I want from a performance point of view but I drop weight well and then up the Carbs about 12 weeks prior to the race.

I guess I know what level of fatigue I should have for this level of training and Carb intake.

I started the HGH at 2iu per day about 5 days ago now. I have it between 9 and 10pm at least an hour after my last Carbs. Had been on the Reta for 5 weeks now and was going fine!

For the last few days I have been absolutely wrecked, like properly wrecked!!!! Its a weird wrecked though, I am toasted when I wake, I procrastinate about my session trying to decide if my body is telling me no. I do it (cause I always do - am a dick sometimes) but halfway through I am flying, my muscles feel awesome and I put in a great performance which would not normally for me be the case when I start it feeling like I currently do?!

I read that GH can give you fatigue in the early stags - could it be this after 5 days?

If so, when will it pass?

I look at your comment @Dreamer and wonder, do you or should I need to up my Carbs for whatever reason when you go on GH.

I also read that Reta can work best off a higher Carbs diet.

So I guess, given I am on two completely new substances may be I shouldn't do what I have always done and expect the same result.

Either way, if upping the Carbs will help this fatigue (if it is caused by the GH) then I am on it. If it is something I just have to ride out for a few weeks then no stress (although an idea of how long would help?!

Love to hear your thoughts on this! Thank you!

I am now a firm believer on carbs man, the higher your carbs to a point your IGF1 response will be better, I would finish eating a good 1.5-2 hours before GH at night though, but truly 2.2g protein per KG body weight seems to be all you need, a moderate amount of fats and then load up the carbs, put them around your training.

Also, dont neglect salt, salt can also cause your energy to feel off, Peds and GH drive glycogen into your muscles which is basically salt, carbs and water

 

[LevButlerov]

Hey Guys - Some EVO help needed please!

Normally on my level of Carbs I feel hungry but ok doing this level of training, I am not good as I want from a performance point of view but I drop weight well and then up the Carbs about 12 weeks prior to the race.

I guess I know what level of fatigue I should have for this level of training and Carb intake.

I started the HGH at 2iu per day about 5 days ago now. I have it between 9 and 10pm at least an hour after my last Carbs. Had been on the Reta for 5 weeks now and was going fine!

For the last few days I have been absolutely wrecked, like properly wrecked!!!! Its a weird wrecked though, I am toasted when I wake, I procrastinate about my session trying to decide if my body is telling me no. I do it (cause I always do - am a dick sometimes) but halfway through I am flying, my muscles feel awesome and I put in a great performance which would not normally for me be the case when I start it feeling like I currently do?!

I read that GH can give you fatigue in the early stags - could it be this after 5 days?

If so, when will it pass?

I look at your comment @Dreamer and wonder, do you or should I need to up my Carbs for whatever reason when you go on GH.

I also read that Reta can work best off a higher Carbs diet.

So I guess, given I am on two completely new substances may be I shouldn't do what I have always done and expect the same result.

Either way, if upping the Carbs will help this fatigue (if it is caused by the GH) then I am on it. If it is something I just have to ride out for a few weeks then no stress (although an idea of how long would help?!

Love to hear your thoughts on this! Thank you!

Thanks @waggat

I do 3 kind of strength days per wek.

The heavy days is Thursday just before my rest day. Its a series of lifts but not heavy like you guys - think 3 x 8 Squats and Trap bar deads at 50kg.

I just find 1 heavy day great for preventing injuries (particularly knee) and kind of smooths my muscles out. It feels like it resets me and keeps me balanced rather than getting 'warped' by all of the swimming, biking and running!!

I then do 2 days of core based circuits and plyos. This week they looked like this:

Day 1 - Tuesday


WARM-UP:

Core Jack knifes - 3 x 8
Core ball obliques - 3 x 16

Glute Bridge - 30 seconds
Free Squats- 30 seconds
Walkouts- 30 seconds
2 SETS - Consecutive

BLOCK 1
Single Arm Kettlebell Swings- 8 on each side
Squat & Single arm Shoulder Press - 10 on each side
Kettlebell Crunch dumbbell one hand - 8 on each side
3 SETS - 60 -90 seconds recovery

BLOCK 2
Jumping Bulgarians- 10 on each side
Wide grip Pull Ups- 4 reps
Kettlebell Hip Thrusts- 15 reps
Push-Ups - 15 reps
3 SETS - 60 -90 seconds recovery

Day 2: - Sunday

WARM-UP:

Core Jack knifes - 3 x 8
Core ball obliques - 3 x 16

Glute Bridge - 30 seconds
Lunge- 30 seconds
Bird Dog- 30 seconds
2 SETS - Consecutive

BLOCK 1
Box Jumps- 10 reps
Kettlebell Cleans- 10 on each side
Palof Press - 12 on each side
3 SETS - 60-90s Rest

BLOCK 2
Kettlebell Single Leg Deadlift to Standing March- 8 on each side
Z Press- 15 reps
Kettlebell Lunge & Twist- 8 on each side
Split Stance Row- 12 on each side
3 SETS - 60-90s Rest

I find it great to keep everything in check at this level of other training.

Have to be careful though as everytnig in our sport is power to weight.

I need the strength and can really feel it in the back half of the marathon but I can't get too heavy otherwise running or climbing on the bike just gets to slow!!

You can up your carbs but need to see your food to start off from

 

[Flash_is_Fast]

Hey Guys - Some EVO help needed please!

Normally on my level of Carbs I feel hungry but ok doing this level of training, I am not good as I want from a performance point of view but I drop weight well and then up the Carbs about 12 weeks prior to the race.

I guess I know what level of fatigue I should have for this level of training and Carb intake.

I started the HGH at 2iu per day about 5 days ago now. I have it between 9 and 10pm at least an hour after my last Carbs. Had been on the Reta for 5 weeks now and was going fine!

For the last few days I have been absolutely wrecked, like properly wrecked!!!! Its a weird wrecked though, I am toasted when I wake, I procrastinate about my session trying to decide if my body is telling me no. I do it (cause I always do - am a dick sometimes) but halfway through I am flying, my muscles feel awesome and I put in a great performance which would not normally for me be the case when I start it feeling like I currently do?!

I read that GH can give you fatigue in the early stags - could it be this after 5 days?

If so, when will it pass?

I look at your comment @Dreamer and wonder, do you or should I need to up my Carbs for whatever reason when you go on GH.

I also read that Reta can work best off a higher Carbs diet.

So I guess, given I am on two completely new substances may be I shouldn't do what I have always done and expect the same result.

Either way, if upping the Carbs will help this fatigue (if it is caused by the GH) then I am on it. If it is something I just have to ride out for a few weeks then no stress (although an idea of how long would help?!

Love to hear your thoughts on this! Thank you!

IMO this is a bad sign. If you're in a bad mood and procrastinating its probably related to energy balance.

You should be excited to see how strong you'll be each day because of the new compounds, not dragging to get started.

My first thought was your cals are too low for your volume.

After reading the above I think the PEDs are masking the fatigue.

If your doing the same volume of work, but recovering better, where does the energy to fuel the extra recovery work come from? Fat can be used, sure. But i's getting taken from somewhere - net energy balance is lower.

I'd up carbs during the AM and early part of the day for a few days. Maybe up them by 100g for 3 days, watch the scale, mood and performance.

Just my 2 cents.

 

[Trenhead3cc]

Have you checked your blood sugar levels.

Reta is a triple-agonist that hits GLP-1, GIP, and glucagon receptors.

Low blood sugar can cause fatigue

 

[HarleyGuy]

I started the HGH at 2iu per day about 5 days ago now. I have it between 9 and 10pm at least an hour after my last Carbs.

This really stuck out for me. I'd make sure and pin your HGH while being entirely post absorption of all carbs so your blood sugar has stabilized and insulin response has dropped. Being 'fasted' pre-bed is actually a misunderstood and wrongly worded term before bed (by me as well). Fasted takes at least 12+ hours but can you try and pin your HGH pre-bed bolus at least 4 hours after any food? Can you stop eating at 6pm and then pin at 10pm and report back about the morning fatigue?

I read that GH can give you fatigue in the early stags - could it be this after 5 days?

Any side effects will feel more pronounced in the beginning stages until you acclimate to it. 2iu is a good dose to start at so give a few weeks.

 

[Stylidude]

I am now a firm believer on carbs man, the higher your carbs to a point your IGF1 response will be better, I would finish eating a good 1.5-2 hours before GH at night though, but truly 2.2g protein per KG body weight seems to be all you need, a moderate amount of fats and then load up the carbs, put them around your training.

Also, dont neglect salt, salt can also cause your energy to feel off, Peds and GH drive glycogen into your muscles which is basically salt, carbs and water

Thanks heaps @Dreamer , on it!

Will take on more Carbs on my morning training and a bigger Carb content at breakfast!

Will get stricter on how I manage the evenings, going to have that discussion with @HarleyGuy in the next couple of replies!!

Electrolytes ok - am a low salt sweater (328mg per litre or 353 mg per hour - sweat 1.1L/Hr) and if anything I overload on the electrolytes!

 

[Stylidude]

IMO this is a bad sign. If you're in a bad mood and procrastinating its probably related to energy balance.

You should be excited to see how strong you'll be each day because of the new compounds, not dragging to get started.

My first thought was your cals are too low for your volume.

After reading the above I think the PEDs are masking the fatigue.

If your doing the same volume of work, but recovering better, where does the energy to fuel the extra recovery work come from? Fat can be used, sure. But i's getting taken from somewhere - net energy balance is lower.

I'd up carbs during the AM and early part of the day for a few days. Maybe up them by 100g for 3 days, watch the scale, mood and performance.

Just my 2 cents.

THAT!!!!!

Thank you so much for your input @Flash_is_Fast you've got me!!

This explains it well, in that the sensations are different now!!

Used to be, if I woke up trashed systemically, I would also be limping to the bathroom muscularly sore all over as well. My muscular health would just decline in parallel to my systemic feelings.

I knew when I felt like this, this was a day to have off. Equally, if I started the workout trashed, I wouldn't really get past the warm up before realising the quality wasn't there and again (shoulders would feel empty swimming, quads trashed cycling or just running flat footed like I was stuck to the road), this would be my cue to 'pull it'!

In the last few days the confusion has been that I would wake feeling so tired and trashed, but yet would walk to the bathroom with no soreness?!

Equally, would as you say 'procrastinate' about the workout, dreading what I was about to feel but once I started, the muscles were there for me and I would do a great workout, yet feel the need to sleep all afternoon or just fall asleep on the couch later!

I am systemically fatigued but my muscles (legs/arms) feel great - as you say, the peds are doing their job but I guess, I'm both not recognising the new 'signs' and I guess as you say, the peds are fuelling or 'forcing' my recovery but I'm not topping up the fuel they need to do it?! systemically?!

Have taken your advice - going to increase the Carb content of breakfast a little and take on another 100g of Carbs in gel form during and after my morning work out - all sounds logical now you put it like that!

Thanks heaps!!!

 

[Stylidude]

Have you checked your blood sugar levels.

Reta is a triple-agonist that hits GLP-1, GIP, and glucagon receptors.

Low blood sugar can cause fatigue

Thanks @Trenhead3cc .

Do you think it's worth getting a blood suger monitor tomorrow just for occasional testing? Say do it every morning for the next month after training?? or so until I can finalise my diet and its relationship with the PEDS?

 

[HarleyGuy]

THAT!!!!!

Thank you so much for your input @Flash_is_Fast you've got me!!

This explains it well, in that the sensations are different now!!

Used to be, if I woke up trashed systemically, I would also be limping to the bathroom muscularly sore all over as well. My muscular health would just decline in parallel to my systemic feelings.

I knew when I felt like this, this was a day to have off. Equally, if I started the workout trashed, I wouldn't really get past the warm up before realising the quality wasn't there and again (shoulders would feel empty swimming, quads trashed cycling or just running flat footed like I was stuck to the road), this would be my cue to 'pull it'!

In the last few days the confusion has been that I would wake feeling so tired and trashed, but yet would walk to the bathroom with no soreness?!

Equally, would as you say 'procrastinate' about the workout, dreading what I was about to feel but once I started, the muscles were there for me and I would do a great workout, yet feel the need to sleep all afternoon or just fall asleep on the couch later!

I am systemically fatigued but my muscles (legs/arms) feel great - as you say, the peds are doing their job but I guess, I'm both not recognising the new 'signs' and I guess as you say, the peds are fuelling or 'forcing' my recovery but I'm not topping up the fuel they need to do it?! systemically?!

Have taken your advice - going to increase the Carb content of breakfast a little and take on another 100g of Carbs in gel form during and after my morning work out - all sounds logical now you put it like that!

Thanks heaps!!!

Agreed with @Flash_is_Fast and this above. Front load carbs early and carb cycle around workouts then dump carbs moving into the evening. Check my 2026, I do this myself. Then you can use the HGH knowing you're blood sugar has minimized for before bed too.

 

[Stylidude]

This really stuck out for me. I'd make sure and pin your HGH while being entirely post absorption of all carbs so your blood sugar has stabilized and insulin response has dropped. Being 'fasted' pre-bed is actually a misunderstood and wrongly worded term before bed (by me as well). Fasted takes at least 12+ hours but can you try and pin your HGH pre-bed bolus at least 4 hours after any food? Can you stop eating at 6pm and then pin at 10pm and report back about the morning fatigue?


Any side effects will feel more pronounced in the beginning stages until you acclimate to it. 2iu is a good dose to start at so give a few weeks.

Thanks for your thoughts @HarleyGuy ! You have a ton of knowledge!!

Problem:

I try to pin the HGH around 9:40 to 10:00pm.

I can't stay up any later as I get up around 4:15am ish

I start afternoon/evening training around 4:30/5:00pm I don't normal finish until 6:30pm and try to eat around 7:00pm/7:30.

So I can kind of do 2 hrs fasted after tea but not much more!

Possible Solution:

What do you think about taking most of my Carbs on in the morning and at lunch.

Quite a few more Carbs before and during the evening session and then no more Carbs at all from 6:00pm

Continue to have a high protein plus green vege tea at 7:00-7:3pm but strictly no Carbs!

So no Carbs after 6 giving me that full 4 hours you spoke about, and nothing more at all from 7:30 giving me a full 2-2.5 hours fully fasted!

Do you think this could work and is the best compromise??

Thanks again for your help!!

 

[HarleyGuy]

What do you think about taking most of my Carbs on in the morning and at lunch.

Quite a few more Carbs before and during the evening session and then no more Carbs at all from 6:00pm

Continue to have a high protein plus green vege tea at 7:00-7:3pm but strictly no Carbs!

So no Carbs after 6 giving me that full 4 hours you spoke about, and nothing more at all from 7:30 giving me a full 2-2.5 hours fully fasted!

Do you think this could work and is the best compromise??

Thanks again for your help!!

Yessir there it is, you laid it out perfect! Let's do that moving forward. Frontload carbs in morning then cycle carbs for workout (we'll figure out how many you need) then protein only at 7pm and pin at 10pm as you get into bed.

 

[Stylidude]

Yessir there it is, you laid it out perfect! Let's do that moving forward. Frontload carbs in morning then cycle carbs for workout (we'll figure out how many you need) then protein only at 7pm and pin at 10pm as you get into bed.

It starts tomorrow my man - thank you so much!!!

 

[HarleyGuy]

It starts tomorrow my man - thank you so much!!!

Perfect! Let's do it. Keep me posted... give it 3 days and I'm thinking we'll notice a difference. If not just let us know and we pivot.

 

[Stylidude]

Perfect! Let's do it. Keep me posted... give it 3 days and I'm thinking we'll notice a difference. If not just let us know and we pivot.

Again - Thank you!

I am loving this process and learning new skills and all of this biochemistry and its interactions!!

Its like fine tuning a race car based on the data produced and the feedback from the driver- amazing!! Love learning new things too!!

This training cycle was to be a little experimental leading into a serious cycle later in the year, so now is the time to make the mistakes and get the process right - can't wait to see the final outcomes and results and how its already turning the way I think and train on its head!! Keeping it really interesting!!

 

[HarleyGuy]

Again - Thank you!

I am loving this process and learning new skills and all of this biochemistry and its interactions!!

Its like fine tuning a race car based on the data produced and the feedback from the driver- amazing!! Love learning new things too!!

This training cycle was to be a little experimental leading into a serious cycle later in the year, so now is the time to make the mistakes and get the process right - can't wait to see the final outcomes and results and how its already turning the way I think and train on its head!! Keeping it really interesting!!

You're in the right place with the right people and the world's best and most family oriented bodybuilding forum in the world brother.

The more I learn the more I realize I don't know what I'm talking about LOL . If you stay dedicated, interested, and without distraction here on EVO you will be spewing wisdom and helping others on here inside six months. It's better than taking any degree or diploma course out there and in a month you'll learn more than watching youtube for a month straight if we could stay up that long. LOL

 

[Trenhead3cc]

Thanks @Trenhead3cc .

Do you think it's worth getting a blood suger monitor tomorrow just for occasional testing? Say do it every morning for the next month after training?? or so until I can finalise my diet and its relationship with the PEDS?

Worth getting , also if you plan to ever use insulin you will need one.

Can do it fasting first thing in the morning when you wake up.
1-2 hours post food , and just before bed.

it would be a good process of elimination with what you are experiencing

 

[Stylidude]

Yessir there it is, you laid it out perfect! Let's do that moving forward. Frontload carbs in morning then cycle carbs for workout (we'll figure out how many you need) then protein only at 7pm and pin at 10pm as you get into bed.

Perfect! Let's do it. Keep me posted... give it 3 days and I'm thinking we'll notice a difference. If not just let us know and we pivot.

Hey Guys,

Sorry went dark for a week or so.

Just needed to work through all of this and sort of work it out and give it a decent time frame to really tell a factual story!

Have followed all of the advice and given it a decent run and its all good!!

Have been on the HGH around 3 weeks now and everything has come right.

Took @LevButlerov and @HarleyGuy 's @Flash_is_Fast , @Dreamer 's and @Trenhead3cc 's advice. Have frontloaded the Carbs more in the morning, had more Carbs around and during Cardio workouts, stopped all Carbs after 6pm, had a tea of only protein at 7pm or before and taken the shot of 2iu HGH at around 10!

Result!!

I FEEL A MILLLION BUCKS!! Thank you so much guys!

I still wake up more tired that I used to do but this I have worked out is that I'm waking from a deeper sleep rather than just being exhausted from the training!!

I guess Triathlon training makes you so in tune with your body, its normal data and its 'normal' reactions to training and a training cycle. I've kinda been doing it for so long, I have learned to gauge reactions pretty reliably - , this 'new 'normal' is just taking a bit to get used to!! new

My sleep improved so much since I started taking the Magnesium and Ashgawanda pre bed but since I started the HGH my deep sleep cycles are just so good.

As I say, the alarm goes off, I feel so sleepy and it is harder to wake up from the deeper sleep (which used to be a sign of fatigue) but after 2 mins its like I have 'rebooted' and get up and train the house down!!

The quads I have on the bike are like rewinding a few decades, I don't think I've ever had this much pull in the swim and I simply cannot believe the depth I have in the muscles when lifting in the gym! As you can tell I'm stoked!

Not only do I feel better physically but mentally and personality wise I am simply a better person which I sort of hadn't expected. Not sure if this is self esteem or because I feel a better athlete or something the TRT and HGH are doing for me - either way I'm taking it and running with it!!

This was part of what I wanted from this - to balance my training to be a better family man and its going really well!

Still working on eating enough in a given day and having to work hard to keep my protein up. Am mostly hitting between 190 and 230g per day.

My dehydrator arrived last week so from her on I can make my own Jerky and control exactly what goes in it so I think this will add to making this easier!!

I have been on Reta for 7 weeks now, initially 1mg per week, then 2 and am about to go to 3mg per week (all delivered in bi weekly injections)

Have been on Sustanon 250 at 125mg per week delivered biweekly for 5 weeks

Have been on HGH at 2iu per day for the last 21/2 weeks

N2 Gaurd at 5 caps a day for 7 weeks

And Rosuvastatin 10mg a day for 67 weeks


All in all, I feel in balance and training as I say is going really well.

Am going to have my next blood test later in the week which will be my first since the start of the log - am so interested to see how it all comes out and will post do almost a new initial log entry to review everything with the group!

Thanks guys - loving your help, inspiration, results and guidance!

 

[Stylidude]

Forgot to add;

Training is going well and steady at about 17-20 hours per week and all on track sort of.

Have picked up a small muscle niggle in the left calf. Just a small soleus strain, not been able to run for a couple of weeks now, had a small run yesterday but it didn't go well - ,will try again in a weeks time!

Feeling so good, maybe overconfident with all these performance improvements - maybe wasn't stretching as often as I should have and have skipped a couple of massages - for all of this performance stuff - still gotta keep doing the basics well!!!!

Again, the improved muscular ability is allowing me to train harder and push them, just gotta understand I still need to put back!

No stress though, will learn from it - my running has been good and have just doubled down on the cycling (which I sort of needed anyway). That's the beauty with three sports - you can always train harder at another!!

Hopefully it will heal well and I'll be back in full training in a week or so!

 

[Trenhead3cc]

Excellent news! Glad you feeling better, keep killing it

 

[HarleyGuy]

Hey Guys,

Sorry went dark for a week or so.

Just needed to work through all of this and sort of work it out and give it a decent time frame to really tell a factual story!

Have followed all of the advice and given it a decent run and its all good!!

Have been on the HGH around 3 weeks now and everything has come right.

Took @LevButlerov and @HarleyGuy 's @Flash_is_Fast , @Dreamer 's and @Trenhead3cc 's advice. Have frontloaded the Carbs more in the morning, had more Carbs around and during Cardio workouts, stopped all Carbs after 6pm, had a tea of only protein at 7pm or before and taken the shot of 2iu HGH at around 10!

Result!!

I FEEL A MILLLION BUCKS!! Thank you so much guys!

I still wake up more tired that I used to do but this I have worked out is that I'm waking from a deeper sleep rather than just being exhausted from the training!!

I guess Triathlon training makes you so in tune with your body, its normal data and its 'normal' reactions to training and a training cycle. I've kinda been doing it for so long, I have learned to gauge reactions pretty reliably - , this 'new 'normal' is just taking a bit to get used to!! new

My sleep improved so much since I started taking the Magnesium and Ashgawanda pre bed but since I started the HGH my deep sleep cycles are just so good.

As I say, the alarm goes off, I feel so sleepy and it is harder to wake up from the deeper sleep (which used to be a sign of fatigue) but after 2 mins its like I have 'rebooted' and get up and train the house down!!

The quads I have on the bike are like rewinding a few decades, I don't think I've ever had this much pull in the swim and I simply cannot believe the depth I have in the muscles when lifting in the gym! As you can tell I'm stoked!

Not only do I feel better physically but mentally and personality wise I am simply a better person which I sort of hadn't expected. Not sure if this is self esteem or because I feel a better athlete or something the TRT and HGH are doing for me - either way I'm taking it and running with it!!

This was part of what I wanted from this - to balance my training to be a better family man and its going really well!

Still working on eating enough in a given day and having to work hard to keep my protein up. Am mostly hitting between 190 and 230g per day.

My dehydrator arrived last week so from her on I can make my own Jerky and control exactly what goes in it so I think this will add to making this easier!!

I have been on Reta for 7 weeks now, initially 1mg per week, then 2 and am about to go to 3mg per week (all delivered in bi weekly injections)

Have been on Sustanon 250 at 125mg per week delivered biweekly for 5 weeks

Have been on HGH at 2iu per day for the last 21/2 weeks

N2 Gaurd at 5 caps a day for 7 weeks

And Rosuvastatin 10mg a day for 67 weeks


All in all, I feel in balance and training as I say is going really well.

Am going to have my next blood test later in the week which will be my first since the start of the log - am so interested to see how it all comes out and will post do almost a new initial log entry to review everything with the group!

Thanks guys - loving your help, inspiration, results and guidance!

Welcome back after a much needed regroup to give us this great low down bro!

I FEEL A MILLLION BUCKS!! Thank you so much guys!

This is what makes me happy when I read this from a member and their log!

Not only do I feel better physically but mentally and personality wise I am simply a better person which I sort of hadn't expected.

So important. Mental helps us with physical. I get the personality part too as EVO has helped me as well.

Am mostly hitting between 190 and 230g per day.

Good stuff. Your magic number is 200+

I have been on Reta for 7 weeks now, initially 1mg per week, then 2 and am about to go to 3mg per week (all delivered in bi weekly injections)

Have been on Sustanon 250 at 125mg per week delivered biweekly for 5 weeks

Have been on HGH at 2iu per day for the last 21/2 weeks

N2 Gaurd at 5 caps a day for 7 weeks

And Rosuvastatin 10mg a day for 67 weeks

Great cycle keep it up. It would be interesting to see updated bloods eventually too. I'm really glad the HGH has worked it's magic for you bro.

 

[Stylidude]

Hey Guys!!



So, I guess for me this feels like the end of chapter 1 and the beginning of chapter 2.



I am only 6-8 weeks into to this journey but already I have learnt so much and made so many changes to the way I live, train and approach my diet.



Thank you so much everyone who has taken the time to contribute!!



I guess for me it feels like such a big change that I guess I wanted to summarise what I have learnt and changed from everyone’s input and with my new bloods, review, progress and start the next phase.



I thought the best way to do this was to almost ‘start again with a new log beginning, so here goes – sorry it’s lengthy!!

So to recap:

I am a 52 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2 Ironman's this year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

Height and weight - 1.75cm and 78kg. Normally I race at 72 to 74kg.
I am now as lean as I normally am when I race but heavier. I feel I have put on around 6-7 kg of muscle but still have a few kg’s of fat to lose.

Bloods attached at the end – will do a separate post on these!

Current – 17 weeks out from my ‘warm up’ race and then its an 18 week build up to my ‘A’ race of the year in November

Sleep - this is still my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro:



I would typically wake at 4:15.

Breakfast 1 :
I eat about 5:45am which is mostly the tea , Porridge Oats, blueberries a scoop of protein powder and fruit and nuts.



5 mg of Cialis sub lingually 30 mins before training and then a pre training drink consisting of:

Taurine 5mg

HMB 2mg

Creatine 5mg

Beta Alinine 5mg

L Carnitine 3mg

BSC pre work out mix – 3mg Creatine, caffeine etc

Then I would train and take on some carb gel during


Breakfast 2
happens about 7:00am, this is the protein shake(40g) and another carb gel and coffee.

With the protein drink I would normally have:

High strength Vit C – 3000mg
Ubiquinol - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x 10mg Rosuvastatin
Bulk Nutrient Tri-Fibre

Lunch
is at 12:00ish - this is normally a Chicken/or tuna and Avocado sandwich and muesli bar and a protein shake with some more Tri Fibre

Through the afternoon I would normally drink a protein water

I would normally train about 5:00ish, normally taking on a carb-based energy drink, a carb gel and some Jerky before.

I will stop all Carbs by 6pm

Dinner
would normally be at around 7:00ish and consist of a chicken breast and greens.



Sometimes I will supplement with a protein shake if I am low for the day or missed one during the day!

I would normally stop eating all together by 7:30pm and be fasted for my HGH at 10pm

Pre Bed I will have a triple magnesium drink mixed with another 5mg of Creatine with some Ashwagandha and lemon balm and a Ferrochel and Vit C supplement as well as 5 caps N2Gaurd

I would TRY to be asleep by 10!


So the macros are about;

Calories – 3988

Calories Burned through exercise are averaging about 1600-2000 except for the really big days which could be well over 3000 but I take on extra carb gels to adjust!

Protein - 238g
Carbs - 288g
Fat - 86g
Fibre - 21g
Sugar 107g
Sodium - 1,076mg


Exercise - A typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2






PEDS:


Reta – 3mg @1.5mg 2 x week - tolerating fine so far!

Have been on Reta for 8 weeks now and this dosage for a week

Sustanon 250 62.5mg Sat and Wed - loving this stuff!! Have been on for 6 weeks now

HGH - 2iu per day fasted in the evenings at 10pm. Have been on this for 3 weeks




Thoughts -

Sleep - Review – This is currently awesome – the combination of the magnesium, Ashwagandha and the HGH is giving me the best sleep ever!!!

Diet – Review - This has been my biggest challenge both to physical eat and find time to eat this much food. Change my mindset and get the protein up. It has been a gradual process, but I have applied myself and got there.

It’s now more normal and I am really getting the benefits in training!!


Supplements and Pre workout drink – review. All good, no issues, no reaction to anything! Like the feel of the Cialis and pre workout on the legs when working hard!

Exercise – Have all of this in balance. Loving the new coaching program and the structure and time is working well – never to tired as rest days and down weeks seem perfectly weighted!


PEDS – review There is no doubt these are helping me cope with the exercise program. Current mix and levels seem to be working really well!!

Loving the Reta . It isn’t affecting me while exercising and as long as I have my eating plan, I stick to it despite the lack of hunger.

It’s really helping me get at some of the stubborn fat that I haven’t been able to get at in previous years. My body shape is different and a lot better!!


Sustanon – This is awesome. My life is just better on this. I have put on a lot of muscle, but it doesn’t seem to be detracting from my power to weight ratio at the moment?! I just feel stronger in all sports, and this seems to help me more than the extra weight penalty detracts?!

HGH – Much, better sleep since I have been on this. I do seem a little more tired throughout the day but since we have made the dietary tweaks this seems a net win. My sleeps are better and now there is now negative on that extreme tiredness I was getting when my carbs were too low!

Not sure where else it helps but we know it does, but I guess more subtly and I have only been doing it for 3-4 weeks and we know it takes time!



Hope this isn’t too much but as I say, we have made so much progress and so many changes over this first 6-8 weeks, just wanted to get it all together for you guys to review!



Thanks so much!!



Blood tests to follow!!

 

[Stylidude]

These are my latest bloods based off of the dietary changes, 8 weeks of Reta, 6 weeks of Sustanon at 125mg per week and 3-4 weeks of HGH at 2iu per night!


In addition, I have been taking the lowest dose of Rosuvastatin at 10mg per day for 1 month. The Dr says give it 3 months and she can up it if need be if the Cholesterol doesn’t improve (which it hasn’t so far!).



I have also been taking 5 caps of N2Gaurd for 4 weeks now. Guessing I should up this to 7?!


Got some extra tests done on my Iron this time in case we want to play with my Iron or haematocrit levels going forward?!

Love to hear your thoughts on these bloods as they have certainly been adjusted by my regime!!

 

[LevButlerov]

Hey Guys!!



So, I guess for me this feels like the end of chapter 1 and the beginning of chapter 2.



I am only 6-8 weeks into to this journey but already I have learnt so much and made so many changes to the way I live, train and approach my diet.



Thank you so much everyone who has taken the time to contribute!!



I guess for me it feels like such a big change that I guess I wanted to summarise what I have learnt and changed from everyone’s input and with my new bloods, review, progress and start the next phase.



I thought the best way to do this was to almost ‘start again with a new log beginning, so here goes – sorry it’s lengthy!!

So to recap:

I am a 52 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2 Ironman's this year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

Height and weight - 1.75cm and 78kg. Normally I race at 72 to 74kg.
I am now as lean as I normally am when I race but heavier. I feel I have put on around 6-7 kg of muscle but still have a few kg’s of fat to lose.

Bloods attached at the end – will do a separate post on these!

Current – 17 weeks out from my ‘warm up’ race and then its an 18 week build up to my ‘A’ race of the year in November

Sleep - this is still my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro:



I would typically wake at 4:15.

Breakfast 1 :
I eat about 5:45am which is mostly the tea , Porridge Oats, blueberries a scoop of protein powder and fruit and nuts.



5 mg of Cialis sub lingually 30 mins before training and then a pre training drink consisting of:

Taurine 5mg

HMB 2mg

Creatine 5mg

Beta Alinine 5mg

L Carnitine 3mg

BSC pre work out mix – 3mg Creatine, caffeine etc

Then I would train and take on some carb gel during


Breakfast 2
happens about 7:00am, this is the protein shake(40g) and another carb gel and coffee.

With the protein drink I would normally have:

High strength Vit C – 3000mg
Ubiquinol - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x 10mg Rosuvastatin
Bulk Nutrient Tri-Fibre

Lunch
is at 12:00ish - this is normally a Chicken/or tuna and Avocado sandwich and muesli bar and a protein shake with some more Tri Fibre

Through the afternoon I would normally drink a protein water

I would normally train about 5:00ish, normally taking on a carb-based energy drink, a carb gel and some Jerky before.

I will stop all Carbs by 6pm

Dinner
would normally be at around 7:00ish and consist of a chicken breast and greens.



Sometimes I will supplement with a protein shake if I am low for the day or missed one during the day!

I would normally stop eating all together by 7:30pm and be fasted for my HGH at 10pm

Pre Bed I will have a triple magnesium drink mixed with another 5mg of Creatine with some Ashwagandha and lemon balm and a Ferrochel and Vit C supplement as well as 5 caps N2Gaurd

I would TRY to be asleep by 10!


So the macros are about;

Calories – 3988

Calories Burned through exercise are averaging about 1600-2000 except for the really big days which could be well over 3000 but I take on extra carb gels to adjust!

Protein - 238g
Carbs - 288g
Fat - 86g
Fibre - 21g
Sugar 107g
Sodium - 1,076mg


Exercise - A typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2






PEDS:


Reta – 3mg @1.5mg 2 x week - tolerating fine so far!

Have been on Reta for 8 weeks now and this dosage for a week

Sustanon 250 62.5mg Sat and Wed - loving this stuff!! Have been on for 6 weeks now

HGH - 2iu per day fasted in the evenings at 10pm. Have been on this for 3 weeks




Thoughts -

Sleep - Review – This is currently awesome – the combination of the magnesium, Ashwagandha and the HGH is giving me the best sleep ever!!!

Diet – Review - This has been my biggest challenge both to physical eat and find time to eat this much food. Change my mindset and get the protein up. It has been a gradual process, but I have applied myself and got there.

It’s now more normal and I am really getting the benefits in training!!


Supplements and Pre workout drink – review. All good, no issues, no reaction to anything! Like the feel of the Cialis and pre workout on the legs when working hard!

Exercise – Have all of this in balance. Loving the new coaching program and the structure and time is working well – never to tired as rest days and down weeks seem perfectly weighted!


PEDS – review There is no doubt these are helping me cope with the exercise program. Current mix and levels seem to be working really well!!

Loving the Reta . It isn’t affecting me while exercising and as long as I have my eating plan, I stick to it despite the lack of hunger.

It’s really helping me get at some of the stubborn fat that I haven’t been able to get at in previous years. My body shape is different and a lot better!!


Sustanon – This is awesome. My life is just better on this. I have put on a lot of muscle, but it doesn’t seem to be detracting from my power to weight ratio at the moment?! I just feel stronger in all sports, and this seems to help me more than the extra weight penalty detracts?!

HGH – Much, better sleep since I have been on this. I do seem a little more tired throughout the day but since we have made the dietary tweaks this seems a net win. My sleeps are better and now there is now negative on that extreme tiredness I was getting when my carbs were too low!

Not sure where else it helps but we know it does, but I guess more subtly and I have only been doing it for 3-4 weeks and we know it takes time!



Hope this isn’t too much but as I say, we have made so much progress and so many changes over this first 6-8 weeks, just wanted to get it all together for you guys to review!



Thanks so much!!



Blood tests to follow!!

These are my latest bloods based off of the dietary changes, 8 weeks of Reta, 6 weeks of Sustanon at 125mg per week and 3-4 weeks of HGH at 2iu per night!


In addition, I have been taking the lowest dose of Rosuvastatin at 10mg per day for 1 month. The Dr says give it 3 months and she can up it if need be if the Cholesterol doesn’t improve (which it hasn’t so far!).



I have also been taking 5 caps of N2Gaurd for 4 weeks now. Guessing I should up this to 7?!


Got some extra tests done on my Iron this time in case we want to play with my Iron or haematocrit levels going forward?!

Love to hear your thoughts on these bloods as they have certainly been adjusted by my regime!!

View attachment 190893View attachment 190894View attachment 190895View attachment 190896View attachment 190897View attachment 190898View attachment 190899View attachment 190900View attachment 190901View attachment 190902

good update but you dont eat enough carbs for high cardio are you able to still do it? @Stylidude

I notice a big change in your bloods since n2guard, why no TD pics?

checking your bloods closely, how much test did you pin before?

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

 

[Stylidude]

good update but you dont eat enough carbs for high cardio are you able to still do it? @Stylidude

Hey @LevButlerov thanks for checking in!! All good with my training on this current set up but fair to say, I still go to bed and wake up pretty tired!
Am sure I can fuel better!! What number carbs would you suggest I shoot at do you think?

I notice a big change in your bloods since n2guard, why no TD pics?

What do you think to the change @LevButlerov ? I get everything from @Gold Standard Labs . I buy the Reta, the Sustanon and the HGH from them. They are awesome, have posted some TD picks in their thread and left some reviews. Nothing but good things to say about them!!

This is a Reta order I got from them a couple of weeks ago!

I ordered my N2Gaurd from Predator Nutrition in the UK (via the Need to build muscle site) for some reason they wanted to re-badge it to Oz under a different label. Just ordered some more, directly from Need to build muscle this time!!

checking your bloods closely, how much test did you pin before?

Nothing, I never pinned before. I was taking 2 x 40mg Testosterone undecanoate (Andriol) capsules per week for the last year before I started on Evo although for my previous bloods, I hadn't taken anything for 6 weeks or so?!

 

[waggat]

Hey Guys!!



So, I guess for me this feels like the end of chapter 1 and the beginning of chapter 2.



I am only 6-8 weeks into to this journey but already I have learnt so much and made so many changes to the way I live, train and approach my diet.



Thank you so much everyone who has taken the time to contribute!!



I guess for me it feels like such a big change that I guess I wanted to summarise what I have learnt and changed from everyone’s input and with my new bloods, review, progress and start the next phase.



I thought the best way to do this was to almost ‘start again with a new log beginning, so here goes – sorry it’s lengthy!!

So to recap:

I am a 52 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2 Ironman's this year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

Height and weight - 1.75cm and 78kg. Normally I race at 72 to 74kg.
I am now as lean as I normally am when I race but heavier. I feel I have put on around 6-7 kg of muscle but still have a few kg’s of fat to lose.

Bloods attached at the end – will do a separate post on these!

Current – 17 weeks out from my ‘warm up’ race and then its an 18 week build up to my ‘A’ race of the year in November

Sleep - this is still my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro:



I would typically wake at 4:15.

Breakfast 1 :
I eat about 5:45am which is mostly the tea , Porridge Oats, blueberries a scoop of protein powder and fruit and nuts.



5 mg of Cialis sub lingually 30 mins before training and then a pre training drink consisting of:

Taurine 5mg

HMB 2mg

Creatine 5mg

Beta Alinine 5mg

L Carnitine 3mg

BSC pre work out mix – 3mg Creatine, caffeine etc

Then I would train and take on some carb gel during


Breakfast 2
happens about 7:00am, this is the protein shake(40g) and another carb gel and coffee.

With the protein drink I would normally have:

High strength Vit C – 3000mg
Ubiquinol - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x 10mg Rosuvastatin
Bulk Nutrient Tri-Fibre

Lunch
is at 12:00ish - this is normally a Chicken/or tuna and Avocado sandwich and muesli bar and a protein shake with some more Tri Fibre

Through the afternoon I would normally drink a protein water

I would normally train about 5:00ish, normally taking on a carb-based energy drink, a carb gel and some Jerky before.

I will stop all Carbs by 6pm

Dinner
would normally be at around 7:00ish and consist of a chicken breast and greens.



Sometimes I will supplement with a protein shake if I am low for the day or missed one during the day!

I would normally stop eating all together by 7:30pm and be fasted for my HGH at 10pm

Pre Bed I will have a triple magnesium drink mixed with another 5mg of Creatine with some Ashwagandha and lemon balm and a Ferrochel and Vit C supplement as well as 5 caps N2Gaurd

I would TRY to be asleep by 10!


So the macros are about;

Calories – 3988

Calories Burned through exercise are averaging about 1600-2000 except for the really big days which could be well over 3000 but I take on extra carb gels to adjust!

Protein - 238g
Carbs - 288g
Fat - 86g
Fibre - 21g
Sugar 107g
Sodium - 1,076mg


Exercise - A typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2






PEDS:


Reta – 3mg @1.5mg 2 x week - tolerating fine so far!

Have been on Reta for 8 weeks now and this dosage for a week

Sustanon 250 62.5mg Sat and Wed - loving this stuff!! Have been on for 6 weeks now

HGH - 2iu per day fasted in the evenings at 10pm. Have been on this for 3 weeks




Thoughts -

Sleep - Review – This is currently awesome – the combination of the magnesium, Ashwagandha and the HGH is giving me the best sleep ever!!!

Diet – Review - This has been my biggest challenge both to physical eat and find time to eat this much food. Change my mindset and get the protein up. It has been a gradual process, but I have applied myself and got there.

It’s now more normal and I am really getting the benefits in training!!


Supplements and Pre workout drink – review. All good, no issues, no reaction to anything! Like the feel of the Cialis and pre workout on the legs when working hard!

Exercise – Have all of this in balance. Loving the new coaching program and the structure and time is working well – never to tired as rest days and down weeks seem perfectly weighted!


PEDS – review There is no doubt these are helping me cope with the exercise program. Current mix and levels seem to be working really well!!

Loving the Reta . It isn’t affecting me while exercising and as long as I have my eating plan, I stick to it despite the lack of hunger.

It’s really helping me get at some of the stubborn fat that I haven’t been able to get at in previous years. My body shape is different and a lot better!!


Sustanon – This is awesome. My life is just better on this. I have put on a lot of muscle, but it doesn’t seem to be detracting from my power to weight ratio at the moment?! I just feel stronger in all sports, and this seems to help me more than the extra weight penalty detracts?!

HGH – Much, better sleep since I have been on this. I do seem a little more tired throughout the day but since we have made the dietary tweaks this seems a net win. My sleeps are better and now there is now negative on that extreme tiredness I was getting when my carbs were too low!

Not sure where else it helps but we know it does, but I guess more subtly and I have only been doing it for 3-4 weeks and we know it takes time!



Hope this isn’t too much but as I say, we have made so much progress and so many changes over this first 6-8 weeks, just wanted to get it all together for you guys to review!



Thanks so much!!



Blood tests to follow!!

This was a really good update to read mate! A nice summary of everything you have been doing and your plan going forward. Seems like you are getting everything dialled in.

These are my latest bloods based off of the dietary changes, 8 weeks of Reta, 6 weeks of Sustanon at 125mg per week and 3-4 weeks of HGH at 2iu per night!


In addition, I have been taking the lowest dose of Rosuvastatin at 10mg per day for 1 month. The Dr says give it 3 months and she can up it if need be if the Cholesterol doesn’t improve (which it hasn’t so far!).



I have also been taking 5 caps of N2Gaurd for 4 weeks now. Guessing I should up this to 7?!


Got some extra tests done on my Iron this time in case we want to play with my Iron or haematocrit levels going forward?!

Love to hear your thoughts on these bloods as they have certainly been adjusted by my regime!!

View attachment 190893View attachment 190894View attachment 190895View attachment 190896View attachment 190897View attachment 190898View attachment 190899View attachment 190900View attachment 190901View attachment 190902

Bloods look pretty good mate. Your T levels are spot on for that trt dose. Are you taking fish oil and citrus bergamot?

 

[Flash_is_Fast]

@Stylidude

"Height and weight - 1.75cm and 78kg. Normally I race at 72 to 74kg.
I am now as lean as I normally am when I race but heavier. I feel I have put on around 6-7 kg of muscle but still have a few kg’s of fat to lose."

Watch this. Extra Kg's are going to make you slower.

That 6-7kg muscle is going to require more fuel. Is that possible to do?

You're obviously on the pointy end for genetics to do what you're doing at that level. If you're on track with your coaching and performance is tracking, then never mind. But I'd keep an eye on it.

 

[Dreamer]

Hey @LevButlerov thanks for checking in!! All good with my training on this current set up but fair to say, I still go to bed and wake up pretty tired!
Am sure I can fuel better!! What number carbs would you suggest I shoot at do you think?

What do you think to the change @LevButlerov ? I get everything from @Gold Standard Labs . I buy the Reta, the Sustanon and the HGH from them. They are awesome, have posted some TD picks in their thread and left some reviews. Nothing but good things to say about them!!

This is a Reta order I got from them a couple of weeks ago!

View attachment 190956

I ordered my N2Gaurd from Predator Nutrition in the UK (via the Need to build muscle site) for some reason they wanted to re-badge it to Oz under a different label. Just ordered some more, directly from Need to build muscle this time!!

Nothing, I never pinned before. I was taking 2 x 40mg Testosterone undecanoate (Andriol) capsules per week for the last year before I started on Evo although for my previous bloods, I hadn't taken anything for 6 weeks or so?!

If your liking the @Gold Standard Labs gear which is top tier, you should look into the @RGSX cycle support - its local to Aus

 

[LevButlerov]

I ordered my N2Gaurd from Predator Nutrition in the UK (via the Need to build muscle site) for some reason they wanted to re-badge it to Oz under a different label. Just ordered some more, directly from Need to build muscle this time!!

thats very strange @Stylidude can you post what they sent you please, need to see picture

get everything from @Gold Standard Labs . I buy the Reta, the Sustanon and the HGH from them. They are awesome, have posted some TD picks in their thread and left some reviews. Nothing but good things to say about them!!

perfect! Team GSL @Gold Standard Labs

Hey @LevButlerov thanks for checking in!! All good with my training on this current set up but fair to say, I still go to bed and wake up pretty tired!
Am sure I can fuel better!! What number carbs would you suggest I shoot at do you think?

I think your carbs can go up and you'll feel better imo

Nothing, I never pinned before. I was taking 2 x 40mg Testosterone undecanoate (Andriol) capsules per week for the last year before I started on Evo although for my previous bloods, I hadn't taken anything for 6 weeks or so?!

You never pinned any gear. The andriol you went cold turkey?

 

[RGSX]

If your liking the @Gold Standard Labs gear which is top tier, you should look into the @RGSX cycle support - its local to Aus

Thanks for the referral brother - appreciate your support.

 

[Stylidude]

This was a really good update to read mate! A nice summary of everything you have been doing and your plan going forward. Seems like you are getting everything dialled in.

Bloods look pretty good mate. Your T levels are spot on for that trt dose. Are you taking fish oil and citrus bergamot?

Hey @waggat thanks heaps for the reply!!

Am taking a decent dose of Fish Oil and Krill oil but just did some research on the Citrus Bergamot - looks good for lowering cholesterol!!

Thank you will get on it.

Obviously getting this down needs to be an important project. Was hoping the Stains would do better than that as have been diligent in taking them but I guess we'll give it time, do whatever we can like the Citrus Bergamot as well and maybe up the dose in the next couple of months if it doesn't shift!!

 

[Stylidude]

@Stylidude

"Height and weight - 1.75cm and 78kg. Normally I race at 72 to 74kg.
I am now as lean as I normally am when I race but heavier. I feel I have put on around 6-7 kg of muscle but still have a few kg’s of fat to lose."

Watch this. Extra Kg's are going to make you slower.

That 6-7kg muscle is going to require more fuel. Is that possible to do?

You're obviously on the pointy end for genetics to do what you're doing at that level. If you're on track with your coaching and performance is tracking, then never mind. But I'd keep an eye on it.

I know @Flash_is_Fast this is a concern but rolling with it for now.

Feel so good and so strong! Only just now starting to see some dips on the scale so hoping a little more fat loss might help. Think I've put on as much muscle as the current regime will put on , hoping it drops a little now?!

Do you think its worth a dexa scan to see how much fat I can potentially lose?? Also might quantify how much water retention coming from the increased creatine and/or HGH??? Is there anything I can do to flush this out at all if there is?

Not entirely sure what I can do to get it down - stop weights although the programs aren't really that muscle buildy?!

Though t I'd give it another month and see how I'm going. Not going to lie - it has taken a fair bit of faith to not worry about it but am going to embrace this training cycle and see where I end up and how I go a little - can always modify for the next one leading into the 'A' Race!

 

[Stylidude]

thats very strange @Stylidude can you post what they sent you please, need to see picture

Sorry, have thrown the bottle now but they sent me the below e-mail after order:

The bottle came with a dodgy looking home made label called 'Mood Lift'

perfect! Team GSL @Gold Standard Labs

Yes, they/he has been awesome with me every step of the way - as has his sponsored loggers!! The product is obviously very good from my blood results as well!!

I think your carbs can go up and you'll feel better imo

I will try!!

As you can see from the posts with @Flash_is_Fast - I still need to try to get my weight down a fair bit but again will try increasing the carbs and see how it balances out!

What number grams are you thinking @LevButlerov ??

You never pinned any gear. The andriol you went cold turkey?

Yeah - had no idea what I was doing?

We used to take a few of these capsultes to help revcovery 'back in the day'

We were given them by the team but neither we or they had a clue what they were doing or how to use them properly. All the teams were doing it like this!!

We were told they were for recovery if we were having a hard week. So we just took them like recovery drinks (or pills)

Got a hold of some and just did what we used to do - take a capsule once or twice a week if the week was hard. So I had 2 a week over the year and come off season, just stopped because I wasn't training.

As I said - none of us had any idea how to use them porpely and still didn't - this is why this is such an interesting learning process!

 

[Stylidude]

If your liking the @Gold Standard Labs gear which is top tier, you should look into the @RGSX cycle support - its local to Aus

Thanks hraps @Dreamer you've always been so helpful.

Have you tried it - are you on it!

I'd always heard N2gaurd was the gold standard - do you think this is as good as I really want to look after my Liver!

Would love to save a little and buy locally if its as good - also I really trust @Gold Standard Labs

 

[Stylidude]

Thanks for the referral brother - appreciate your support.

Thanks heaps for reaching out!

I looked at your thread - will get in touch via Threema!!

 

[Stylidude]

good update but you dont eat enough carbs for high cardio are you able to still do it? @Stylidude

I notice a big change in your bloods since n2guard, why no TD pics?

checking your bloods closely, how much test did you pin before?

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

Given everything though - are you happy with these bloods 6 weeks in?

Obviously my T has gone up heaps as has my HGH even on a nice low dose? What are your thoughts?

 

[LevButlerov]

The bottle came with a dodgy looking home made label called 'Mood Lift'

can you please post the picture of the inside of the bottle whats the capsules look like? @Stylidude important

 

[LevButlerov]

Given everything though - are you happy with these bloods 6 weeks in?

Obviously my T has gone up heaps as has my HGH even on a nice low dose? What are your thoughts?

I would call them "ok" but I think we should try to bump your carbs up @Stylidude

 

[LevButlerov]

Yeah - had no idea what I was doing?

We used to take a few of these capsultes to help revcovery 'back in the day'

We were given them by the team but neither we or they had a clue what they were doing or how to use them properly. All the teams were doing it like this!!

We were told they were for recovery if we were having a hard week. So we just took them like recovery drinks (or pills)

Got a hold of some and just did what we used to do - take a capsule once or twice a week if the week was hard. So I had 2 a week over the year and come off season, just stopped because I wasn't training.

As I said - none of us had any idea how to use them porpely and still didn't - this is why this is such an interesting learning process!

I think if you pinned nothing it's pretty good

 

[LevButlerov]

Sorry, have thrown the bottle now but they sent me the below e-mail after order:

you threw it out completely? I thought you said you're on n2guard now, how are you using the caps? @Stylidude

 

[Stylidude]

you threw it out completely? I thought you said you're on n2guard now, how are you using the caps? @Stylidude

Yes sorry @LevButlerov I put all the last ones in a 7 day pill box early last week! Then I threw the bottle out.

Still have a couple of days worth of capsules so will take a photo tonight of the capsules!! Will hunt around in case the bottle didn't go (sometimes use the old ones for the used pins!) but pretty sure it has!

The new N2 Gaurd from the stats should be here within days....

 

[Stylidude]

I would call them "ok" but I think we should try to bump your carbs up @Stylidude

Will do - have anew plan for that! You just tell me what to do and I'll do it!

Going to try chicken with rice for lunch and early dinner..... saw one of the other loggers doing it and looks nice plus easy!!

 

[Stylidude]

can you please post the picture of the inside of the bottle whats the capsules look like? @Stylidude important

I'll take a photo of the capsules tonight when i get home!

 

[Stylidude]

I would call them "ok" but I think we should try to bump your carbs up @Stylidude

Will sort the carbs, anything else I can do to improve for the next set which I guess should be in 4-6 weeks again?

 

[Stylidude]

I'll take a photo of the capsules tonight when i get home!

These are the photos of the N2 Guard capsules I have been taking!

 

[LevButlerov]

Will sort the carbs, anything else I can do to improve for the next set which I guess should be in 4-6 weeks again?

start with carbs only

 

[LevButlerov]

View attachment 192055View attachment 192056View attachment 192057
These are the photos of the N2 Guard capsules I have been taking!

looks odd I think this is fake @Stylidude

 

[Stylidude]

looks odd I think this is fake @Stylidude

Wow @LevButlerov that would be a shame, particularly as I bought them off the legit N2Gaurd website, just clicking through to the UK link!

I must say, I did wonder what actually was in the product that customs might seize though which as you saw in the e-mail was their reason for the label change?!

Thanks for helping out mate!

Like I say, I bought 2 more bottles directly off this link from the US site recently so it will be interesting to see the difference!!

After that I might just stick to the new Oz product from @RGSX

Man, you've got to be so careful what you put n your body huh!! Thanks for the advice!!

 

[Stylidude]

start with carbs only

I am certainly upping the carbs as we speak!!!

Do you mean by this just to stick on the current regime of Reta, Sustanon and HGH for now for the next 4 weeks or so until my next blood test to see how everything stabilises and washes through?

Was going to ask you about the options of low dose EQ, a Cardarine/SR/Ostarine stack or a TB/BPC stack and how to gently stagger or introduce/pyramid them all in? (Bearing in mind I don't really know what I'm talking about!)

I am 16 weeks out from my first race just as a heads up but more than willing to take this slow and consolidate here as I feel absolutely great! Just got that kid in a candy shop thing going now!

Have put myself on some Ferrochel nightly to up my Iron/Ferritin count, just in case in 4 weeks time you think that some small EQ might be appropriate. Hope that is ok?!

 

[Stylidude]

Yesterday:


Calorie Goal – 1,810
Food – 2,471
Exercise – 717
Deficit – 110



Macros:
Protien – 219
Carbs – 202
Fat – 77



Exercise:

Run – Cals 306
24 mins (Coming back from calf problem)



Strength – Cals – 411
WARM-UP:

Face Pulls- 30 seconds

Walkouts - 30 seconds

Lunge & Rotation - 30 seconds

2 SETS - Consecutive


BLOCK 1

Flow: Alt Swing to Clean to Squat to Press - 3 side/5 side/8 side reps

3 SETS - 60-90 seconds of rest


BLOCK 2

Clean to Lunge (can be a reverse lunge)- 3 side/5 side/8 side reps

3 SETS - 60-90 seconds of rest


BLOCK 3

Ab Crunch - 20s/30s/40s

Crunch w Flutters - 20s/30s/40s

KB Pull Through - 20s/30s/40s

3 SETS - 60 seconds of rest

Range of Movement (ROM) Work

Low Lunge Arms Extended - 90 seconds on each side

Full Bridge- 90 seconds

Hope this all looks ok - gym program was hard!! Good cardio session with so many kettle bell cleans/Swings!

Enough Carbs do you think??

 

[LevButlerov]

I am certainly upping the carbs as we speak!!!

Do you mean by this just to stick on the current regime of Reta, Sustanon and HGH for now for the next 4 weeks or so until my next blood test to see how everything stabilises and washes through?

Was going to ask you about the options of low dose EQ, a Cardarine/SR/Ostarine stack or a TB/BPC stack and how to gently stagger or introduce/pyramid them all in? (Bearing in mind I don't really know what I'm talking about!)

I am 16 weeks out from my first race just as a heads up but more than willing to take this slow and consolidate here as I feel absolutely great! Just got that kid in a candy shop thing going now!

Have put myself on some Ferrochel nightly to up my Iron/Ferritin count, just in case in 4 weeks time you think that some small EQ might be appropriate. Hope that is ok?!

lets up the carbs and see

on the low dose eq is fine you can add cardarine with bpc tb

 

[LevButlerov]

Wow @LevButlerov that would be a shame, particularly as I bought them off the legit N2Gaurd website, just clicking through to the UK link!

View attachment 192343

I must say, I did wonder what actually was in the product that customs might seize though which as you saw in the e-mail was their reason for the label change?!

Thanks for helping out mate!

Like I say, I bought 2 more bottles directly off this link from the US site recently so it will be interesting to see the difference!!

After that I might just stick to the new Oz product from @RGSX

Man, you've got to be so careful what you put n your body huh!! Thanks for the advice!!

I wish you had the bottle to make sure @Stylidude
I dont know about rgsx but supps like organ support need years of bloods

 

[RGSX]

Wow @LevButlerov that would be a shame, particularly as I bought them off the legit N2Gaurd website, just clicking through to the UK link!

View attachment 192343

I must say, I did wonder what actually was in the product that customs might seize though which as you saw in the e-mail was their reason for the label change?!

Thanks for helping out mate!

Like I say, I bought 2 more bottles directly off this link from the US site recently so it will be interesting to see the difference!!

After that I might just stick to the new Oz product from @RGSX

Man, you've got to be so careful what you put n your body huh!! Thanks for the advice!!

We've got you covered domestically brother.
Express post to your door within days

 

[Stylidude]

lets up the carbs and see

on the low dose eq is fine you can add cardarine with bpc tb

Hey @LevButlerov

Am on the carbs!

Sorry I misunderstand.

Are you saying wait 1 month while I up my carbs and get the next bloods or are you saying to start adding some or all of these other products in now?

Sorry if I'm being dumb!

 

[Stylidude]

I wish you had the bottle to make sure @Stylidude
I dont know about rgsx but supps like organ support need years of bloods

Yes wish I'd kept it now!!

 

[LevButlerov]

Yes wish I'd kept it now!!

it should be ok I checked with n2bm they said this is correct caps @Stylidude

 

[LevButlerov]

Hey @LevButlerov

Am on the carbs!

Sorry I misunderstand.

Are you saying wait 1 month while I up my carbs and get the next bloods or are you saying to start adding some or all of these other products in now?

Sorry if I'm being dumb!

I would add the carbs and bump the products

 

[Stylidude]

Tuesday:

Yesterday:


Calorie Goal – 1,810
Food – 2,776
Exercise – 909
Deficit – +57



Macros:
Protein – 228
Carbs – 218
Fat –106



Exercise:

Swim - Hard, strength based (paddles) – Cals 909
90 mins


Yesterday:


Calorie Goal – 1,810
Food – 2,680
Exercise – 1260
Deficit – -390



Macros:
Protein – 248
Carbs – 242
Fat – 78



Exercise:

Bike - Hard, strength based intervals – Cals 649
87 mins

Run - Easy off bike - Cals 128
10 mins - still nursing and readapting the calf!

Swim - Technical - Cals 483
55 mins



Strength – Cals – 411

 

[Stylidude]

Hey Guys - what do you think of those food macros for the last 3 days or so?

Am getting my protein up, managing to match my calories in/burned not too bad and pegging the Carbs near my protein so in the mid to low 200's.

Is this ok for Carbs or do you want these in the low 300's??

 

[Stylidude]

it should be ok I checked with n2bm they said this is correct caps @Stylidude

That's good to know - thank you for being so thorough and investigating @LevButlerov

 

[Stylidude]

I would add the carbs and bump the products

Will do @LevButlerov

Wil get repeat bloods in 4 weeks and then I'll hit you up from there!!!

That'll give me about 12 weeks to the race which s 'go time' in the training cycle!!

 

[Stylidude]

Will do @LevButlerov

Wil get repeat bloods in 4 weeks and then I'll hit you up from there!!!

That'll give me about 12 weeks to the race which s 'go time' in the training cycle!!

Question though, just for my learning more than anything....

Is the idea of upping the carbs before progression just as it would normally be - I am simply not fuelling well so I need to get my diet and more fundamental stuff done and up to a good standard while we wait for the T levels and HGH to stabilise over a longer time period so we can interpret their effects on the bloods better, or...

Are we thinking its important to up the carbs and/or get used to increased carb intake, so that when we add PEDS that might utilise these, we are fuelling the increased output sufficiently, i,e so the peds have enough fuel to work and their increased usage doesn't drive me into deficit or decreased energy levels?

Not questioning, just really interested in the science behind all of this, I like how one thing balanced off or out another and I really love understanding all of this. I'd almost do a course if I could - it is certainly a new interest of mine and wish I had learned all of this sooner!!

 

[Stylidude]

I have to get up to 1000 carbs haha but ill do it

Hello @Dreamer

Do you have any carb tips at all!

Something easy to get my carbs up without too many calories if that is even possible? Are we thinking like Brown rice / quinoa /potato etc?

Sounds like an easy question but obviously still need to up my carb intake but at a reasonable low calorie cost if I can?

What do you think you something like the below??

Would this be good or would it be too simpler carb?

Nutritional Information​

Energy: 240 Kcal / 1022 Kj per 68g packet (354 Kcal / 1503 Kj per 100g)
Protein: <0.1g per 68g packet <0.1g per 100g)
Fats: <0.1g per 68g packet (<0.1g per 100g)
Carbohydrates: 60g per 68g packet (88g per 100g)
Fibre: <0.1g per 68g packet (<0.1g per 100g)
Salt: <0.1g per 68g packet (<0.1g per 100g)

Ingredients​

Original
Sugar, Corn Starch, Water, Citric Acid

 

[Dreamer]

Hello @Dreamer

Do you have any carb tips at all!

Something easy to get my carbs up without too many calories if that is even possible? Are we thinking like Brown rice / quinoa /potato etc?

Sounds like an easy question but obviously still need to up my carb intake but at a reasonable low calorie cost if I can?

What do you think you something like the below??

Would this be good or would it be too simpler carb?


View attachment 193574

Nutritional Information​

Energy: 240 Kcal / 1022 Kj per 68g packet (354 Kcal / 1503 Kj per 100g)
Protein: <0.1g per 68g packet <0.1g per 100g)
Fats: <0.1g per 68g packet (<0.1g per 100g)
Carbohydrates: 60g per 68g packet (88g per 100g)
Fibre: <0.1g per 68g packet (<0.1g per 100g)
Salt: <0.1g per 68g packet (<0.1g per 100g)

Ingredients​

Original
Sugar, Corn Starch, Water, Citric Acid

That would do it, but honestly, oats, rice, potatos all way better for you and delicious

 

[LevButlerov]

Will do @LevButlerov

Wil get repeat bloods in 4 weeks and then I'll hit you up from there!!!

That'll give me about 12 weeks to the race which s 'go time' in the training cycle!!

lets see how bloods go

 

[LevButlerov]

That's good to know - thank you for being so thorough and investigating @LevButlerov

do best I can @Stylidude

 

[LevButlerov]

Tuesday:

Yesterday:


Calorie Goal – 1,810
Food – 2,776
Exercise – 909
Deficit – +57



Macros:
Protein – 228
Carbs – 218
Fat –106



Exercise:

Swim - Hard, strength based (paddles) – Cals 909
90 mins


Yesterday:


Calorie Goal – 1,810
Food – 2,680
Exercise – 1260
Deficit – -390



Macros:
Protein – 248
Carbs – 242
Fat – 78



Exercise:

Bike - Hard, strength based intervals – Cals 649
87 mins

Run - Easy off bike - Cals 128
10 mins - still nursing and readapting the calf!

Swim - Technical - Cals 483
55 mins



Strength – Cals – 411

macros stable right now would cut carbs a bit

 

[Stylidude]

Yesterday:


Calorie Goal – 1,810
Food – 2,706
Exercise – 1452
Deficit – -556



Macros:
Protein – 244
Carbs – 207
Fat – 99



Exercise:

Bike - Low Tempo = strength on fixed heel bike – Cals 1,030
1:45 hrs

Strength – Heavy Day - Cals – 41
1:10 hrs

This is my heavy strength day that I do 1x per week (the other 2 days are the kettle bell core and fitness circuits)

Gym heavy strength, - 60mins

All 3 x 6 reps

Core - 2 x ball based exercises
Back Squats - 70kg
Trap bar Deadlift - 70kg
Single Leg press 45 deg - 80kg
Wide Grip Chins - assisted
Single leg Extensions - 30 kg
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors

 

[Stylidude]

That would do it, but honestly, oats, rice, potatos all way better for you and delicious

Thanks @Dreamer I'll try your 'normal food' suggestions and where I cn't fit it in or logistically plan properly I'll use the chews as a back up!

Thanks heaps for getting back!!

 

[Stylidude]

do best I can @Stylidude

You do mate- thank you!

 

[Stylidude]

macros stable right now would cut carbs a bit

On it! Will diarise every day and get this right!

 

[LevButlerov]

On it! Will diarise every day and get this right!

awesome

 

[LevButlerov]

Yesterday:


Calorie Goal – 1,810
Food – 2,706
Exercise – 1452
Deficit – -556



Macros:
Protein – 244
Carbs – 207
Fat – 99



Exercise:

Bike - Low Tempo = strength on fixed heel bike – Cals 1,030
1:45 hrs

Strength – Heavy Day - Cals – 41
1:10 hrs

This is my heavy strength day that I do 1x per week (the other 2 days are the kettle bell core and fitness circuits)

Gym heavy strength, - 60mins

All 3 x 6 reps

Core - 2 x ball based exercises
Back Squats - 70kg
Trap bar Deadlift - 70kg
Single Leg press 45 deg - 80kg
Wide Grip Chins - assisted
Single leg Extensions - 30 kg
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors

good day but why all 6 reps?

 

[Stylidude]

Yesterday:


Calorie Goal – 1,810
Food – 3,027
Exercise – 1057
Deficit – +160



Macros:
Protein – 235
Carbs – 236
Fat – 99



Exercise:

Swim - Endurance 4,600m – Cals 1,057
1:45 hrs

Swim done early, rest of day was a rest day!!

 

[Stylidude]

good day but why all 6 reps?

That's a great question to raise on such an accomplished forum!!

Basically I only lift once a week.

I find lifting heavy helps 'smooth out' my muscle. All my activities are so 'samey' and he muscles adapt and tighten to these.

I find doing a heavy (don't laugh )' day once a week keeps my body in balance.

I also find if I'm strong, I just feel better and cramp less (particularly in the posterior chain) towards the back end of the marathon?!

The season starts with 2 weeks at 14 rep, then 2 at 12, then 10, 8, and ends at 4-6 reps where I stay and just try to lift heavier as I adapt.

The rationale for 6 reps is that I need some really good low rep strength to do things polar opposite to the long, low, endurance loads of the sports.

This looks after my tendons most particularly and helps prevent the over use injuries that are so prevalent in endurance sports..

Even more important though is that the low reps build less muscle size. Power to weight is everything, particularly on the bike on hills or during the run, thus hypertrophy is something I don't want at all, particularly now I'm on the higher dose Creatine and Peds.

So I need strength NOT size (who wants no hypertrophy on this forum?!

Also, the lower reps supposedly will give me less ongoing fatigue to detract from the other training sessions of the week, which I feel to be true? I do this 'heavy' day as my last session before my rest day anyway!

So - higher loads to protect tendon, less hypertrophy and less fatigue is the reason we keep the reps low.


Appreciating that this is what you guys do!! I am aware that I am talking to a group with far more expertise than me of my coach in an arena such as this, so please feel free to give you thoughts or challenge - you know more than me in this regard and any advice would be very much appreciated and taken on!!

 

[LevButlerov]

That's a great question to raise on such an accomplished forum!!

Basically I only lift once a week.

I find lifting heavy helps 'smooth out' my muscle. All my activities are so 'samey' and he muscles adapt and tighten to these.

I find doing a heavy (don't laugh )' day once a week keeps my body in balance.

I also find if I'm strong, I just feel better and cramp less (particularly in the posterior chain) towards the back end of the marathon?!

The season starts with 2 weeks at 14 rep, then 2 at 12, then 10, 8, and ends at 4-6 reps where I stay and just try to lift heavier as I adapt.

The rationale for 6 reps is that I need some really good low rep strength to do things polar opposite to the long, low, endurance loads of the sports.

This looks after my tendons most particularly and helps prevent the over use injuries that are so prevalent in endurance sports..

Even more important though is that the low reps build less muscle size. Power to weight is everything, particularly on the bike on hills or during the run, thus hypertrophy is something I don't want at all, particularly now I'm on the higher dose Creatine and Peds.

So I need strength NOT size (who wants no hypertrophy on this forum?!

Also, the lower reps supposedly will give me less ongoing fatigue to detract from the other training sessions of the week, which I feel to be true? I do this 'heavy' day as my last session before my rest day anyway!

So - higher loads to protect tendon, less hypertrophy and less fatigue is the reason we keep the reps low.


Appreciating that this is what you guys do!! I am aware that I am talking to a group with far more expertise than me of my coach in an arena such as this, so please feel free to give you thoughts or challenge - you know more than me in this regard and any advice would be very much appreciated and taken on!!

if you do end up doing 6 reps you should drop set to 15-20 and see the pumps @Stylidude

 

[LevButlerov]

Yesterday:


Calorie Goal – 1,810
Food – 3,027
Exercise – 1057
Deficit – +160



Macros:
Protein – 235
Carbs – 236
Fat – 99



Exercise:

Swim - Endurance 4,600m – Cals 1,057
1:45 hrs

Swim done early, rest of day was a rest day!!

pushing hard lets up the carbs next day by 50 @Stylidude

 

[Stylidude]

Saturday:


Calorie Goal – 1,810
Food – 3,446
Exercise – 3,152
Deficit – -1,516



Macros:
Protein – 220
Carbs – 480
Fat – 70



Exercise:

Bike - Long Ride – Cals 2,532
4:30 hrs

Run - Off Bike - Cals 203
Easy run to ease calf back in

Strength – Kettle Bell Upper body day - Cals – 417
1:10 hrs

WARM-UP:
Face Pulls- 30 seconds
Walkouts - 30 seconds
Lunge & Rotation - 30 seconds
2 SETS - Consecutive

BLOCK 1
Banded Push Ups - 10 reps
Banded Pull-Ups - 5 reps
Inverted Row - 8 reps
Banded Landmine Press - 8 reps on each side
3 SETS - 60 seconds of rest

BLOCK 2
Push-Ups - 10 reps
Split Stance Row - 12 on each side
KB Pull Over - 8 reps
3 SETS - 60 seconds of rest

Range of Movement (ROM) Work
Forward Fold. - 2 Minutes
Hero Pose - 2 Minutes

Yesterday:


Calorie Goal – 1,810
Food – 2,641
Exercise – 1,113
Deficit – -282



Macros:
Protein – 209
Carbs – 212
Fat – 15



Exercise:

Swim - Low Tempo = strength on fixed heel bike – Cals 1,030
1:45 hrs

Run – Easy - Cals – 380
30mins again, testing calf outside

 

[Stylidude]

if you do end up doing 6 reps you should drop set to 15-20 and see the pumps @Stylidude

Thanks @LevButlerov Happy to see how it goes - do you mean do 6 then 15 and 20 or drop from 20 to 15 to 6?

 

[LevButlerov]

Thanks @LevButlerov Happy to see how it goes - do you mean do 6 then 15 and 20 or drop from 20 to 15 to 6?

I mean like this @Stylidude set of 6-8 then set of 15-25

 

[Stylidude]

I mean like this @Stylidude set of 6-8 then set of 15-25

Will give it a crack!! Thank you!