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Approved Log TRT Cruise Phase Cycle Log - Health and Reset

Yesterday’s lift and today’s cardio. The lift was good and the cardio sucked but not too bad
Cardio consisted of 20min HIIT followed by 20min steady state walking on the curve.
IMG_0954.webp

@US-pharmacies
 
LevButlerov said:
Good cardio push :D go hardcore @BigVelvetG a few sprint intervals would help as well

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @BigVelvetG @floridaman1984 @Napa1020 @Noah Wixx @MarkNV
Click to expand...
I found f that actually enjoy 20 second sprints 40 seconds off on the treadmill at a 10 incline starting at speed 6 then increasing by .5 each minute until I’m sprinting at 10 or 11 for the 20 seconds. Then I work my way back down in speed by .5 minutes til I get back to 6. It generally takes a little more than 20 minutes to complete
 
BigVelvetG said:
I found f that actually enjoy 20 second sprints 40 seconds off on the treadmill at a 10 incline starting at speed 6 then increasing by .5 each minute until I’m sprinting at 10 or 11 for the 20 seconds. Then I work my way back down in speed by .5 minutes til I get back to 6. It generally takes a little more than 20 minutes to complete
Click to expand...
Work my way down by .5 each minute till I get back to 6
 
BigVelvetG said:
I found f that actually enjoy 20 second sprints 40 seconds off on the treadmill at a 10 incline starting at speed 6 then increasing by .5 each minute until I’m sprinting at 10 or 11 for the 20 seconds. Then I work my way back down in speed by .5 minutes til I get back to 6. It generally takes a little more than 20 minutes to complete
Click to expand...
intermittent sprinting works well if your knees are GTG :D @BigVelvetG
 
BigVelvetG said:
Mondays lift and Wednesdays lift this week
View attachment 196968View attachment 196969


@US-pharmacies
Click to expand...
bicep curl i was looking is that 5kg? not sure if im reading it right :D @BigVelvetG and low the 20 reps on dips
I found your soulmate @BigVelvetG , @catdadironman keeps an notebook too :D
https://www.evolutionary.org/forums/threads/trt-cycle-training-log.109511/post-2006426
catdadironman said:
Split Day: Posterior Legs/Core
Length: 1hr 20min

Hamstring Curls
Position: Laying
  • 50 x 12
  • 90 x 10
  • 110 x 6
  • 110 x 6
Hack Squat
  • 90 x 12
  • 230 x 10
  • 270 x 7
  • 230 x 5
Romanian Dead Lifts
Barbell
  • 135 x 12
  • 185 x 9
  • 225 x 6
  • 225 x 5
Hip Thrusts
Machine
  • 90 x 10
  • 140 x 6
  • 140 x 6
Calf Raises
Position: Standing
  • 180 x 12
  • 360 x 10
  • 400 x 8
  • 400 x 7
Weighted Crunches:
  • 77.5 x 14
  • 87.5 x 9
  • 87.5 x 8
  • 92.5 x 6
Leg Raises:
  • BW x 10
  • BW x 8
  • BW x 8
  • BW x 6

Thoughts/Reflections:

First day of the revised workout split. Went well - and hamstrings felt strong today. I am open to any critiques and or suggestions on revisions that may be needed on splitting my leg workouts into anterior/Posterior days - will be a work in progress to fine tune it.

On a side note: does anyone else still log their lifts the old school way - pen and paper?
Click to expand...
 
BigVelvetG said:
I found f that actually enjoy 20 second sprints 40 seconds off on the treadmill at a 10 incline starting at speed 6 then increasing by .5 each minute until I’m sprinting at 10 or 11 for the 20 seconds. Then I work my way back down in speed by .5 minutes til I get back to 6. It generally takes a little more than 20 minutes to complete
Click to expand...
Those little sprints really go a long way. @BigVelvetG it helps build up a strong heart and it helps you get in a good workout quick.
 
BigVelvetG said:
A fellow notebook user for sure. I need to see what else he’s doing.
I’d be pretty pleased if I ever get to his level of physique.
Click to expand...
For years that's how I would track stuff man. That was before all this technology crap. I really don't like it at all. You shouldn't even be allowed to take a phone in the gym. @BigVelvetG
 
Ulter said:
For years that's how I would track stuff man. That was before all this technology crap. I really don't like it at all. You shouldn't even be allowed to take a phone in the gym. @BigVelvetG
Click to expand...
I agree completely. Luckily I’m the only person in my gym at 430 in the morning but I’d flip out if I had to work out around a bunch of phone zombies
 
BigVelvetG said:
I agree completely. Luckily I’m the only person in my gym at 430 in the morning but I’d flip out if I had to work out around a bunch of phone zombies
Click to expand...
yeah that's definitely something that I don't agree with. I actually broke someone's phone a few weeks ago because they kept hogging up the machine on their phone. The gym manager made me buy him a new phone; otherwise he would have called the police on me
 
Ulter said:
yeah that's definitely something that I don't agree with. I actually broke someone's phone a few weeks ago because they kept hogging up the machine on their phone. The gym manager made me buy him a new phone; otherwise he would have called the police on me
Click to expand...
Hahaha. I can imagine the look on his face. I think it it should be completely legal to smash someone’s phone or camera on a tripod in a gym anytime you see it.
 
BigVelvetG said:
Hahaha. I can imagine the look on his face. I think it it should be completely legal to smash someone’s phone or camera on a tripod in a gym anytime you see it.
Click to expand...
Afterwards the guy whose phone I broke ended up buying me a smoothie. I think he realized why I got mad.
 
Week 7 check-in

Current Protocol (Cruise)
  • Testosterone: @US-pharmacies 150mg/wk Split (Mon, Thu) I increased this week from 80mg/wk after blood work and talking to my doc
  • Deca: @US-pharmacies 75mg split 2x weekly taken with test for joint pain
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg nightly before bed muscle relaxer for shoulder
  • HGH: @US-pharmacies 1iu nightly
  • DSIP 100mcg nightly so far this felt like it was keeping me awake so I’m taking it out for now.
  • Retatrutide 3mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly.

Weekly Check-In Stats
Bodyweight: 189
Waist: 86cm or 34in
BP: 122/78
Sleep (hrs/night): ~7 hrs
Check in photos: Yes

Nutrition
I’m feeling good at around 2200 calories this week but I’ll be taking this week to plan my meals for next week. I’ll be pushing up to 2500-3000 as long as my waist stays consistent. I’ll post my meal plan near the end of the week.

Supplements
  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily

Weekly Symptom Tracking
•Overall I still feel good with plenty of energy. The only nagging issue is my shoulder

Symptom
Scale: 0 = None | 10 = Severe

Anxiety / Irritability1
Mood1
Libido10
Sleep Quality6
Appetite6
Joint Pain2
Water Retention1
Acne0
Soreness4
Shoulder Pain7
Notes:
Visual perception
I still like what I’m seeing in the mirror. I’m definitely more vascular and it’s nice to not be carrying around all that extra weight. I’m going to get one more set of bloods in a few weeks to be sure I know where I am before pushing on my Test only cycle. This pushes my cruise out an extra week but I’m not in a hurry. That’s what I keep reminding myself. It should also give a bit more time for my shoulder to heal hopefully.
Shoulder
This week has been tough. I started shockwave therapy on my shoulder and it seems to have made it more sore. I’m hoping that’s the first stage of healing. We did two sessions this week and we will do another 2 sessions next week. I’m hoping once my low dose deca kicks in, I’ll get a little more relief in the joint.
Sleep
I tried taking DSIP and it seemed like it was just keeping me awake. I’m going to wait a while before I try again.
Training
I’ll be going back to a 6 day training plan after next week and I’ll post the whole program up front when I do.
IMG_0966.webp
IMG_0967.webp
IMG_0968.webp
IMG_0969.webp
 
BigVelvetG said:
Week 7 check-in

Current Protocol (Cruise)

  • Testosterone: @US-pharmacies 150mg/wk Split (Mon, Thu) I increased this week from 80mg/wk after blood work and talking to my doc
  • Deca: @US-pharmacies 75mg split 2x weekly taken with test for joint pain
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg nightly before bed muscle relaxer for shoulder
  • HGH: @US-pharmacies 1iu nightly
  • DSIP 100mcg nightly so far this felt like it was keeping me awake so I’m taking it out for now.
  • Retatrutide 3mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly.

Weekly Check-In Stats
Bodyweight: 189
Waist: 86cm or 34in
BP: 122/78
Sleep (hrs/night): ~7 hrs
Check in photos: Yes

Nutrition
I’m feeling good at around 2200 calories this week but I’ll be taking this week to plan my meals for next week. I’ll be pushing up to 2500-3000 as long as my waist stays consistent. I’ll post my meal plan near the end of the week.

Supplements

  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily

Weekly Symptom Tracking
•Overall I still feel good with plenty of energy. The only nagging issue is my shoulder

Symptom
Scale: 0 = None | 10 = Severe


Anxiety / Irritability1
Mood1
Libido10
Sleep Quality6
Appetite6
Joint Pain2
Water Retention1
Acne0
Soreness4
Shoulder Pain7
Notes:
Visual perception
I still like what I’m seeing in the mirror. I’m definitely more vascular and it’s nice to not be carrying around all that extra weight. I’m going to get one more set of bloods in a few weeks to be sure I know where I am before pushing on my Test only cycle. This pushes my cruise out an extra week but I’m not in a hurry. That’s what I keep reminding myself. It should also give a bit more time for my shoulder to heal hopefully.
Shoulder
This week has been tough. I started shockwave therapy on my shoulder and it seems to have made it more sore. I’m hoping that’s the first stage of healing. We did two sessions this week and we will do another 2 sessions next week. I’m hoping once my low dose deca kicks in, I’ll get a little more relief in the joint.
Sleep
I tried taking DSIP and it seemed like it was just keeping me awake. I’m going to wait a while before I try again.
Training
I’ll be going back to a 6 day training plan after next week and I’ll post the whole program up front when I do.
View attachment 199670View attachment 199671View attachment 199672View attachment 199673
Click to expand...

BigVelvetG said:
Today’s lift
View attachment 199993
@US-pharmacies
Click to expand...
good size on you :D and clean progress good curl volume @BigVelvetG

Team USP
@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy
@BigVelvetG @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies
 
BigVelvetG said:
Today’s lift I did a little different.
I started with 20min cardio 20 sec sprints and 40 seconds rest. Then I worked 2 exercises of abs before I started my lift. Leg raises and cable crunches 3 sets each of 20 reps. Then I went into this lift with 45sec rest between each lift
Click to expand...

BigVelvetG said:
And here is the lift
View attachment 200559

@US-pharmacies
Click to expand...
big lifts today :D 60s on rows are strong @BigVelvetG how has your food been?

Team USP!
@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy
@floridaman1984 @Noah Wixx @MarkNV @US-pharmacies
 
LevButlerov said:
big lifts today :D 60s on rows are strong @BigVelvetG how has your food been?

Team USP!
@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy
@floridaman1984 @Noah Wixx @MarkNV @US-pharmacies
Click to expand...
My food is the same as it was but I’m going to increase next week. I plan on pushing to a solid 2500 -2750 a day. I’ll post macros, meal prep and plan this weekend. I should get bloods done next week too. If all is well, I want to push my T up but I’ll wait for the labs before I plan that
 
BigVelvetG said:
Week 7 check-in

Current Protocol (Cruise)

  • Testosterone: @US-pharmacies 150mg/wk Split (Mon, Thu) I increased this week from 80mg/wk after blood work and talking to my doc
  • Deca: @US-pharmacies 75mg split 2x weekly taken with test for joint pain
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg nightly before bed muscle relaxer for shoulder
  • HGH: @US-pharmacies 1iu nightly
  • DSIP 100mcg nightly so far this felt like it was keeping me awake so I’m taking it out for now.
  • Retatrutide 3mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly.

Weekly Check-In Stats
Bodyweight: 189
Waist: 86cm or 34in
BP: 122/78
Sleep (hrs/night): ~7 hrs
Check in photos: Yes

Nutrition
I’m feeling good at around 2200 calories this week but I’ll be taking this week to plan my meals for next week. I’ll be pushing up to 2500-3000 as long as my waist stays consistent. I’ll post my meal plan near the end of the week.

Supplements

  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily

Weekly Symptom Tracking
•Overall I still feel good with plenty of energy. The only nagging issue is my shoulder

Symptom
Scale: 0 = None | 10 = Severe


Anxiety / Irritability1
Mood1
Libido10
Sleep Quality6
Appetite6
Joint Pain2
Water Retention1
Acne0
Soreness4
Shoulder Pain7
Notes:
Visual perception
I still like what I’m seeing in the mirror. I’m definitely more vascular and it’s nice to not be carrying around all that extra weight. I’m going to get one more set of bloods in a few weeks to be sure I know where I am before pushing on my Test only cycle. This pushes my cruise out an extra week but I’m not in a hurry. That’s what I keep reminding myself. It should also give a bit more time for my shoulder to heal hopefully.
Shoulder
This week has been tough. I started shockwave therapy on my shoulder and it seems to have made it more sore. I’m hoping that’s the first stage of healing. We did two sessions this week and we will do another 2 sessions next week. I’m hoping once my low dose deca kicks in, I’ll get a little more relief in the joint.
Sleep
I tried taking DSIP and it seemed like it was just keeping me awake. I’m going to wait a while before I try again.
Training
I’ll be going back to a 6 day training plan after next week and I’ll post the whole program up front when I do.
View attachment 199670View attachment 199671View attachment 199672View attachment 199673
Click to expand...
Nice protocol and supplements, your physique looks good. So for you is this to look good with a better quality of life or is this a precursor for you to eventually get on stage and snag a masters category pro card. Either way you look damn good and I admire your work ethic.
 
RawCutlery said:
Nice protocol and supplements, your physique looks good. So for you is this to look good with a better quality of life or is this a precursor for you to eventually get on stage and snag a masters category pro card. Either way you look damn good and I admire your work ethic.
Click to expand...
Thanks man. No ambition to step on stage here. This is totally about better quality of life. I see so many older folks around me unable to move properly and I don’t want that for me. I want to look good for the beach and feel as good as I can for as long as I can.
 
BigVelvetG said:
My food is the same as it was but I’m going to increase next week. I plan on pushing to a solid 2500 -2750 a day. I’ll post macros, meal prep and plan this weekend. I should get bloods done next week too. If all is well, I want to push my T up but I’ll wait for the labs before I plan that
Click to expand...
lets post it up and prep :D we need to get food way up not on cals but macros :D @BigVelvetG
 
BigVelvetG said:
Thanks man. No ambition to step on stage here. This is totally about better quality of life. I see so many older folks around me unable to move properly and I don’t want that for me. I want to look good for the beach and feel as good as I can for as long as I can.
Click to expand...
Love this, that’s my end goal. I need to be able to defend myself, I need to be able to perform for my partner, I would like to look good naked for said partner… lol!! But yeah you look great my brother.
 
Meal plan update. I’ve planned it where I can add in another 250 calories of monster mash if i need to and can force myself to eat it. Turns out this is a lot of food…

Here is my daily meal plan going forward. I generally keep this exact plan every day with few exceptions. Lunch might be two different proteins other than chicken or fish depending on what is available at the dining facility. I’m adding in the monster mash because I find I can generally still eat this and digest it fairly easily along with everything else I’m eating.

Pre-Workout (Morning – before training)

Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)

• Calories: 250

• Protein: 13g

• Carbs: 41g

• Fat: 6g

Breakfast

Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)

• Calories: 580

• Protein: 44g

• Carbs: 70g

• Fat: 15g

Lunch

Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice

• Calories: 960

• Protein: 104g

• Carbs: 90g

• Fat: 21g

Mid-Afternoon Snack (between lunch & dinner)

Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)

• Calories: 485

• Protein: 40g

• Carbs: 52g

• Fat: 11g

Dinner

1 cup white rice + 6 oz chicken breast + 2 cups veggies

• Calories: 585

• Protein: 62g

• Carbs: 63g

• Fat: 7.5g

Beef dinner option instead (93/7 lean ground beef or sirloin): 645 cal | 58g protein | 63g carbs | 16.5g fat

Daily Totals (Chicken Dinner Version)

• Calories: 2,860

• Protein: 263g

• Carbs: 316g

• Fat: 60.5g

Beef dinner version totals: 2,920 cal | 259g protein | 316g carbs | 69.5g fat


IMG_0983.webp

Big ones are 2 cups, small ones are 1 cup for a quick snack

Monster Mash (styled after Stan Efferding vertical diet. )

Full Batch Ingredients
• 3 lbs 93/7 lean ground beef
• 3 cups uncooked white rice
• 3.25 cups chicken bone broth (with turmeric)
• 2 large bell peppers, diced
• 5 cups fresh spinach
• Seasonings to taste (salt, pepper, garlic/onion powder, paprika, Italian seasoning) + turmeric
Yields ~18 cups cooked.
Macros
Per 2 cups:
485 calories | 40g protein | 52g carbs | 11g fat
Per 1 cup:
243 calories | 20g protein | 26g carbs | 6g fat

@LevButlerov
 
BigVelvetG said:
Meal plan update. I’ve planned it where I can add in another 250 calories of monster mash if i need to and can force myself to eat it. Turns out this is a lot of food…

Here is my daily meal plan going forward. I generally keep this exact plan every day with few exceptions. Lunch might be two different proteins other than chicken or fish depending on what is available at the dining facility. I’m adding in the monster mash because I find I can generally still eat this and digest it fairly easily along with everything else I’m eating.

Pre-Workout (Morning – before training)

Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)

• Calories: 250

• Protein: 13g

• Carbs: 41g

• Fat: 6g

Breakfast

Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)

• Calories: 580

• Protein: 44g

• Carbs: 70g

• Fat: 15g

Lunch

Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice

• Calories: 960

• Protein: 104g

• Carbs: 90g

• Fat: 21g

Mid-Afternoon Snack (between lunch & dinner)

Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)

• Calories: 485

• Protein: 40g

• Carbs: 52g

• Fat: 11g

Dinner

1 cup white rice + 6 oz chicken breast + 2 cups veggies

• Calories: 585

• Protein: 62g

• Carbs: 63g

• Fat: 7.5g

Beef dinner option instead (93/7 lean ground beef or sirloin): 645 cal | 58g protein | 63g carbs | 16.5g fat

Daily Totals (Chicken Dinner Version)

• Calories: 2,860

• Protein: 263g

• Carbs: 316g

• Fat: 60.5g

Beef dinner version totals: 2,920 cal | 259g protein | 316g carbs | 69.5g fat


View attachment 202611
Big ones are 2 cups, small ones are 1 cup for a quick snack

Monster Mash (styled after Stan Efferding vertical diet. )

Full Batch Ingredients
• 3 lbs 93/7 lean ground beef
• 3 cups uncooked white rice
• 3.25 cups chicken bone broth (with turmeric)
• 2 large bell peppers, diced
• 5 cups fresh spinach
• Seasonings to taste (salt, pepper, garlic/onion powder, paprika, Italian seasoning) + turmeric
Yields ~18 cups cooked.
Macros
Per 2 cups:
485 calories | 40g protein | 52g carbs | 11g fat
Per 1 cup:
243 calories | 20g protein | 26g carbs | 6g fat

@LevButlerov
Click to expand...
I like the meal update :D nice addition @BigVelvetG perfect meal prep!
i think you can bump carbs to 350 and protein to 250 can you do it?

Team USP!

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy
@BigVelvetG @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies
 
LevButlerov said:
I like the meal update :D nice addition @BigVelvetG perfect meal prep!
i think you can bump carbs to 350 and protein to 250 can you do it?

Team USP!

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy
@BigVelvetG @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies
Click to expand...
I’ll definitely try. I’m planning on getting bloodwork next Wednesday so I should have those results back by that weekend. If all goes well with that, I want to start pushing my test dose up toward 500.
 
BigVelvetG said:
I’ll definitely try. I’m planning on getting bloodwork next Wednesday so I should have those results back by that weekend. If all goes well with that, I want to start pushing my test dose up toward 500.
Click to expand...
500 test is fun i saw alot of success at that dose and strength.
 
BigVelvetG said:
It will be the first time I’ve ever gone over my trt Ill take it slow titrating up and hopefully I’ll get there.
Click to expand...
Ive played around with alot of different doses and i much did the same way your thinking of doing it everything worked out really well for me.
 
BigVelvetG said:
Meal plan update. I’ve planned it where I can add in another 250 calories of monster mash if i need to and can force myself to eat it. Turns out this is a lot of food…

Here is my daily meal plan going forward. I generally keep this exact plan every day with few exceptions. Lunch might be two different proteins other than chicken or fish depending on what is available at the dining facility. I’m adding in the monster mash because I find I can generally still eat this and digest it fairly easily along with everything else I’m eating.

Pre-Workout (Morning – before training)

Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)

• Calories: 250

• Protein: 13g

• Carbs: 41g

• Fat: 6g

Breakfast

Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)

• Calories: 580

• Protein: 44g

• Carbs: 70g

• Fat: 15g

Lunch

Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice

• Calories: 960

• Protein: 104g

• Carbs: 90g

• Fat: 21g

Mid-Afternoon Snack (between lunch & dinner)

Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)

• Calories: 485

• Protein: 40g

• Carbs: 52g

• Fat: 11g

Dinner

1 cup white rice + 6 oz chicken breast + 2 cups veggies

• Calories: 585

• Protein: 62g

• Carbs: 63g

• Fat: 7.5g

Beef dinner option instead (93/7 lean ground beef or sirloin): 645 cal | 58g protein | 63g carbs | 16.5g fat

Daily Totals (Chicken Dinner Version)

• Calories: 2,860

• Protein: 263g

• Carbs: 316g

• Fat: 60.5g

Beef dinner version totals: 2,920 cal | 259g protein | 316g carbs | 69.5g fat


View attachment 202611
Big ones are 2 cups, small ones are 1 cup for a quick snack

Monster Mash (styled after Stan Efferding vertical diet. )

Full Batch Ingredients
• 3 lbs 93/7 lean ground beef
• 3 cups uncooked white rice
• 3.25 cups chicken bone broth (with turmeric)
• 2 large bell peppers, diced
• 5 cups fresh spinach
• Seasonings to taste (salt, pepper, garlic/onion powder, paprika, Italian seasoning) + turmeric
Yields ~18 cups cooked.
Macros
Per 2 cups:
485 calories | 40g protein | 52g carbs | 11g fat
Per 1 cup:
243 calories | 20g protein | 26g carbs | 6g fat

@LevButlerov
Click to expand...
THE MONSTER MASH!! I think you might have saved my life with this!!! I can slather CHOLULA all over it!!
Do you cook it in an electric skillet or bake it or crock??
 
Last edited:
BigVelvetG said:
yes you can my friend and it’s really not bad. You can use a beef bone broth instead of chicken and I make it all in the instant pot. I brown the meat first then dump in the spices, rice and bone broth and cook it on pressure for 6 minutes. Then stir in the spinach at the end
Click to expand...
I have one!! I could do a cut with that and eat it everyday !! Maybe even use chicken.
Awesome food porn

@HarleyGuy check out the Monster Mash!!
 
BigVelvetG said:
I’ll definitely try. I’m planning on getting bloodwork next Wednesday so I should have those results back by that weekend. If all goes well with that, I want to start pushing my test dose up toward 500.
Click to expand...
Hello, 500 is already a significant amount. I’m curious about this change, especially since you’re on TRT doses — it could be interesting, so I’ll be waiting to hear about it. Best regards.
 
BigVelvetG said:
Tuesday workout was chest and Biceps
Still gotta baby this shoulder.

Wednesday was cardio. (45 min boot camp style)

Thursday = Legs
Here’s Tuesday and Thursday belowView attachment 204675View attachment 204676


@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy- - @floridaman1984
@Noah Wixx @MarkNV @US-pharmacies @satxbber
@LevButlerov
@Neuro
Click to expand...
Bro, your shoulder, @liftedlivingwithlegacy has a shoulder, I have a fucked shoulder, if we came up with a permanent cure for fucked shoulders, we’d be RICH!!

@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy- - @floridaman1984
@Noah Wixx @MarkNV @US-pharmacies @satxbber
@LevButlerov
@Neuro
 
MarkNV said:
Bro, your shoulder, @liftedlivingwithlegacy has a shoulder, I have a fucked shoulder, if we came up with a permanent cure for fucked shoulders, we’d be RICH!!

@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy- - @floridaman1984
@Noah Wixx @MarkNV @US-pharmacies @satxbber
@LevButlerov
@Neuro
Click to expand...
No freaking doubt. Been dealing with it since Sept / Oct and I’m so done with it. I feel like I’ve tried everything except a steroid shot. I might look into a prp shot next after I’m done with shockwave treatment
 
BigVelvetG said:
No freaking doubt. Been dealing with it since Sept / Oct and I’m so done with it. I feel like I’ve tried everything except a steroid shot. I might look into a prp shot next after I’m done with shockwave treatment
Click to expand...
Dont dilly dally!! I am getting a peripheral nerve block in june. If you get that PRP, please post how it goes
 
Week 9 check-in

I’m getting bloodwork on Wednesday and if that is all good, I’ll start ramping up my testosterone immediately over the next few weeks towards 500mg with daily pins. I’m ready for some growth.

Current Protocol (Cruise)
  • Testosterone: @US-pharmacies 150mg/wk Split (Mon, Thu) I increased this week from 80mg/wk after blood work and talking to my doc
  • Deca: @US-pharmacies 75mg split 2x weekly taken with test for joint pain
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg nightly before bed muscle relaxer for shoulder as needed
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly. (I love this before cardio. It is a game changer for me )

Weekly Check-In Stats
Bodyweight: 189.6
Waist: 85.4cm or 33.62in
BP: 122/78
Sleep (hrs/night): ~7 hrs
Check in photos: Yes


Nutrition

Pre-Workout (Morning – before training)
Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)
• Calories: 250
• Protein: 13g
• Carbs: 41g
• Fat: 6g
Breakfast (Cream of Rice Bowl)
Cream of Rice (1 serving, ¼ cup / 45g dry, prepared with water) + 1 scoop Burn Boot Camp Vanilla Afterburn Plant Protein (mixed in) + 1 medium banana (sliced on top)
• Calories: 425
• Protein: 34g
• Carbs: 65g
• Fat: 6g
Mid-Morning / Second Breakfast
Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)
• Calories: 580
• Protein: 44g
• Carbs: 70g
• Fat: 15g
Lunch
Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice
• Calories: 960
• Protein: 104g
• Carbs: 90g
• Fat: 21g
Mid-Afternoon Snack (between lunch & dinner)
Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)
• Calories: 485
• Protein: 40g
• Carbs: 52g
• Fat: 11g
Dinner (Chicken version)
1 cup white rice + 6 oz chicken breast + 2 cups veggies
• Calories: 585
• Protein: 62g
• Carbs: 63g
• Fat: 7.5g
(Beef dinner option): 645 cal | 58g protein | 63g carbs | 16.5g fat
New Daily Totals (Chicken Dinner Version)
• Calories: 3,285​
• Protein: 297g​
• Carbs: 381g​
• Fat: 66.5g

Supplements
  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks

Weekly Symptom Tracking
Nothing new to report other than I had some nausea last week from drinking a couple of beers at a work function. It seems like even the random social alcohol is off limits to me now and I feel pretty ok with that.
Overall I still feel good with plenty of energy. The only nagging issue is still my shoulder. I’m not sure the shockwave therapy I’ve been doing is actually helping.

Symptom
Scale: 0 = None | 10 = Severe

Anxiety / Irritability0
Mood0
Libido10
Sleep Quality6
Appetite5
Joint Pain2
Water Retention3
Acne1
Soreness4
Shoulder Pain7
Notes:
Visual perception
I’ve almost lost another half inch off the waist and that feels pretty good. I feel like I can see it in the mirror. I like the shape of what I’m seeing but I feel like I look small now. I need to start coaxing some of this tissue to grow and get bigger
Shoulder
The shoulder doesn’t seem to be getting better and it’s really frustrating me. I’m having a hard time planning out my training since I can’t do hardly anything with my upper body. I’ve got a plan for a legs and back focused training cycle that I think I’ll start next week. Hopefully I can get some relief by the time I’m done with it.
Sleep
Sleep is still tough but I think it’s getting better. I wonder if eating more is helping.

Training
Here is the first week of the basic plan I’ll be following. I plan to add some real cardio in the form of HIIT a few times a week and maybe some steady state on the weekends. I’m also going to have to modify some of the lifts for my shoulder. Like replacing bench press with light bamboo bar pressing and cable crossover presses.


WEEK 1
Day 1
Warm Up: superset
• Super light DB RDLs x 5 reps
• Empty Bar Back Squats x 5 reps
3 sets
1. Deadlift – 5 reps @ 60%, 65%, 70%, 70%​
2. 1-Arm DB Row – 10 — 5 — 5 — 5 — 10​
3. Bench Press – 5 reps @ 60%, 65%, 70%, 75%​
4. Superset
a. Barbell Curls – 10 — 10 — 10 — 10 — 10
b. Dips / Bench Dips – 10 — 10 — 10 — 10 — 10​
CARDIO
• 2 arm Chest Supported DB Rows – 25, 25, 25
• Barbell Shrugs – 10 — 10 — 10

Day 2
Warm Up:
a. Empty Bar Goodmornings x 5 reps
b. DB Goblet Squat (Light) x 5 reps
3-4 rounds
1. Back Squat – 3 reps @ 60%, 65%, 70%, 75%, 80%​
2. Superset
a. DB Pullover – 5 — 5 — 5 — 5 — 10
b. Chinup (weighted if able) – 3 — 3 — 3 — 3 — 3​
3. Barbell Standing Ovhd Press – 5 — 5 — 5 — 5
(strict, slow, no legs – start ~30% of Bench Max)​
4. DB Rear Laterals – 25 — 25 — 25​
CARDIO
DB Shrugs – 5 sets of 10 reps

Day 3
Warm Up:
a. Bodyweight Alt. Lunges x 5 each leg
b. Empty Bar Squats x 5
3 rounds
1a. DB Reverse Lunge – 5 — 5 — 5 — 5 (each leg, alternate legs)
b. BB RDL’s – 10 — 10 — 10
2. Barbell Bent Over Rows – 10 — 5 — 5 — 5 — 10
3. DB Incline Press – 10 — 10 — 10 — 10 (start ~20% of Bench Max)
4. Alt. DB Curls – 10 — 10 — 10 — 25
CARDIO
a. Cable or Band Pushdowns – 25, 25, 25
b. DB Shrugs – 10 — 10 — 10

Day 4
Warm Up:
a. Empty Bar Snatch Grip RDLs x 5 reps
b. Empty Bar Front Squats x 5 reps
x 3 rounds
1. Snatch Grip Deadlift – 5 reps @ 50%, 50%, 50%, 50% (x 50% of Dead Max)​
2. 2 Arm Chest Supported DB Rows – 10 — 5 — 5 — 5​
3. Bench Press – 10 reps @ 55%, 60%, 65%, 65%​
4. Superset
a. DB Rear Laterals – 15 — 15 — 15
b. DB Upright Rows – 15 — 15 — 15​
CARDIO
a. Barbell 21’s 21-21-21
b. DB Shrugs – 10 — 10

Day 5
Warm Up:
a. Empty Bar Ovh Press x 10 reps
b. Empty Bar Front Squats x 5 reps
x 3 rounds
1. Front Squat – 5 reps @ 45%, 50%, 55%, 10 reps @ 45%
(%’s taken from Back Squat Max)​
2. Superset
a. BB Bent Over Rows – 10 — 10 — 10
b. DB Pullovers – 10 — 10 — 10​
3. BB Standing Ovh Press – 10 — 10 — 10
(start around 30% of Bench Max)​
4. EZ Bar / Straight Bar Skullcrushers – 10 — 10 — 10 — 25​
CARDIO
DB Rear Laterals – 25 — 25 — 25

@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy- -
@BigVelvetG @floridaman1984
@Noah Wixx @MarkNV @US-pharmacies @satxbber
@LevButlerov
@Neuro
IMG_1003.webp
IMG_1004.webp
IMG_1005.webp
IMG_1006.webp
 
BigVelvetG said:
Week 9 check-in

I’m getting bloodwork on Wednesday and if that is all good, I’ll start ramping up my testosterone immediately over the next few weeks towards 500mg with daily pins. I’m ready for some growth.

Current Protocol (Cruise)

  • Testosterone: @US-pharmacies 150mg/wk Split (Mon, Thu) I increased this week from 80mg/wk after blood work and talking to my doc
  • Deca: @US-pharmacies 75mg split 2x weekly taken with test for joint pain
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg nightly before bed muscle relaxer for shoulder as needed
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly. (I love this before cardio. It is a game changer for me )

Weekly Check-In Stats
Bodyweight: 189.6
Waist: 85.4cm or 33.62in
BP: 122/78
Sleep (hrs/night): ~7 hrs
Check in photos: Yes


Nutrition

Pre-Workout (Morning – before training)
Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)
• Calories: 250
• Protein: 13g
• Carbs: 41g
• Fat: 6g
Breakfast (Cream of Rice Bowl)
Cream of Rice (1 serving, ¼ cup / 45g dry, prepared with water) + 1 scoop Burn Boot Camp Vanilla Afterburn Plant Protein (mixed in) + 1 medium banana (sliced on top)
• Calories: 425
• Protein: 34g
• Carbs: 65g
• Fat: 6g
Mid-Morning / Second Breakfast
Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)
• Calories: 580
• Protein: 44g
• Carbs: 70g
• Fat: 15g
Lunch
Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice
• Calories: 960
• Protein: 104g
• Carbs: 90g
• Fat: 21g
Mid-Afternoon Snack (between lunch & dinner)
Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)
• Calories: 485
• Protein: 40g
• Carbs: 52g
• Fat: 11g
Dinner (Chicken version)
1 cup white rice + 6 oz chicken breast + 2 cups veggies
• Calories: 585
• Protein: 62g
• Carbs: 63g
• Fat: 7.5g
(Beef dinner option): 645 cal | 58g protein | 63g carbs | 16.5g fat
New Daily Totals (Chicken Dinner Version)
• Calories: 3,285​
• Protein: 297g​
• Carbs: 381g​
• Fat: 66.5g

Supplements

  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks

Weekly Symptom Tracking
Nothing new to report other than I had some nausea last week from drinking a couple of beers at a work function. It seems like even the random social alcohol is off limits to me now and I feel pretty ok with that.
Overall I still feel good with plenty of energy. The only nagging issue is still my shoulder. I’m not sure the shockwave therapy I’ve been doing is actually helping.

Symptom
Scale: 0 = None | 10 = Severe


Anxiety / Irritability0
Mood0
Libido10
Sleep Quality6
Appetite5
Joint Pain2
Water Retention3
Acne1
Soreness4
Shoulder Pain7
Notes:
Visual perception
I’ve almost lost another half inch off the waist and that feels pretty good. I feel like I can see it in the mirror. I like the shape of what I’m seeing but I feel like I look small now. I need to start coaxing some of this tissue to grow and get bigger
Shoulder
The shoulder doesn’t seem to be getting better and it’s really frustrating me. I’m having a hard time planning out my training since I can’t do hardly anything with my upper body. I’ve got a plan for a legs and back focused training cycle that I think I’ll start next week. Hopefully I can get some relief by the time I’m done with it.
Sleep
Sleep is still tough but I think it’s getting better. I wonder if eating more is helping.

Training
Here is the first week of the basic plan I’ll be following. I plan to add some real cardio in the form of HIIT a few times a week and maybe some steady state on the weekends. I’m also going to have to modify some of the lifts for my shoulder. Like replacing bench press with light bamboo bar pressing and cable crossover presses.


WEEK 1
Day 1
Warm Up: superset
• Super light DB RDLs x 5 reps
• Empty Bar Back Squats x 5 reps
3 sets
1. Deadlift – 5 reps @ 60%, 65%, 70%, 70%​
2. 1-Arm DB Row – 10 — 5 — 5 — 5 — 10​
3. Bench Press – 5 reps @ 60%, 65%, 70%, 75%​
4. Superset​

a. Barbell Curls – 10 — 10 — 10 — 10 — 10​

b. Dips / Bench Dips – 10 — 10 — 10 — 10 — 10​
CARDIO
• 2 arm Chest Supported DB Rows – 25, 25, 25
• Barbell Shrugs – 10 — 10 — 10

Day 2
Warm Up:
a. Empty Bar Goodmornings x 5 reps
b. DB Goblet Squat (Light) x 5 reps
3-4 rounds
1. Back Squat – 3 reps @ 60%, 65%, 70%, 75%, 80%​
2. Superset​

a. DB Pullover – 5 — 5 — 5 — 5 — 10​

b. Chinup (weighted if able) – 3 — 3 — 3 — 3 — 3​
3. Barbell Standing Ovhd Press – 5 — 5 — 5 — 5​

(strict, slow, no legs – start ~30% of Bench Max)​
4. DB Rear Laterals – 25 — 25 — 25​
CARDIO
DB Shrugs – 5 sets of 10 reps

Day 3
Warm Up:
a. Bodyweight Alt. Lunges x 5 each leg
b. Empty Bar Squats x 5
3 rounds
1a. DB Reverse Lunge – 5 — 5 — 5 — 5 (each leg, alternate legs)
b. BB RDL’s – 10 — 10 — 10
2. Barbell Bent Over Rows – 10 — 5 — 5 — 5 — 10
3. DB Incline Press – 10 — 10 — 10 — 10 (start ~20% of Bench Max)
4. Alt. DB Curls – 10 — 10 — 10 — 25
CARDIO
a. Cable or Band Pushdowns – 25, 25, 25
b. DB Shrugs – 10 — 10 — 10

Day 4
Warm Up:
a. Empty Bar Snatch Grip RDLs x 5 reps
b. Empty Bar Front Squats x 5 reps
x 3 rounds
1. Snatch Grip Deadlift – 5 reps @ 50%, 50%, 50%, 50% (x 50% of Dead Max)​
2. 2 Arm Chest Supported DB Rows – 10 — 5 — 5 — 5​
3. Bench Press – 10 reps @ 55%, 60%, 65%, 65%​
4. Superset​

a. DB Rear Laterals – 15 — 15 — 15​

b. DB Upright Rows – 15 — 15 — 15​
CARDIO
a. Barbell 21’s 21-21-21
b. DB Shrugs – 10 — 10

Day 5
Warm Up:
a. Empty Bar Ovh Press x 10 reps
b. Empty Bar Front Squats x 5 reps
x 3 rounds
1. Front Squat – 5 reps @ 45%, 50%, 55%, 10 reps @ 45%​

(%’s taken from Back Squat Max)​
2. Superset​

a. BB Bent Over Rows – 10 — 10 — 10​

b. DB Pullovers – 10 — 10 — 10​
3. BB Standing Ovh Press – 10 — 10 — 10​

(start around 30% of Bench Max)​
4. EZ Bar / Straight Bar Skullcrushers – 10 — 10 — 10 — 25​
CARDIO
DB Rear Laterals – 25 — 25 — 25

@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy- -
@BigVelvetG @floridaman1984
@Noah Wixx @MarkNV @US-pharmacies @satxbber
@LevButlerov
@NeuroView attachment 205857View attachment 205858View attachment 205859View attachment 205860
Click to expand...
Great detail with your log!! You look great, what you are doing is working well
 
BigVelvetG said:
Week 9 check-in

I’m getting bloodwork on Wednesday and if that is all good, I’ll start ramping up my testosterone immediately over the next few weeks towards 500mg with daily pins. I’m ready for some growth.

Current Protocol (Cruise)

  • Testosterone: @US-pharmacies 150mg/wk Split (Mon, Thu) I increased this week from 80mg/wk after blood work and talking to my doc
  • Deca: @US-pharmacies 75mg split 2x weekly taken with test for joint pain
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg nightly before bed muscle relaxer for shoulder as needed
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly. (I love this before cardio. It is a game changer for me )

Weekly Check-In Stats
Bodyweight: 189.6
Waist: 85.4cm or 33.62in
BP: 122/78
Sleep (hrs/night): ~7 hrs
Check in photos: Yes


Nutrition

Pre-Workout (Morning – before training)
Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)
• Calories: 250
• Protein: 13g
• Carbs: 41g
• Fat: 6g
Breakfast (Cream of Rice Bowl)
Cream of Rice (1 serving, ¼ cup / 45g dry, prepared with water) + 1 scoop Burn Boot Camp Vanilla Afterburn Plant Protein (mixed in) + 1 medium banana (sliced on top)
• Calories: 425
• Protein: 34g
• Carbs: 65g
• Fat: 6g
Mid-Morning / Second Breakfast
Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)
• Calories: 580
• Protein: 44g
• Carbs: 70g
• Fat: 15g
Lunch
Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice
• Calories: 960
• Protein: 104g
• Carbs: 90g
• Fat: 21g
Mid-Afternoon Snack (between lunch & dinner)
Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)
• Calories: 485
• Protein: 40g
• Carbs: 52g
• Fat: 11g
Dinner (Chicken version)
1 cup white rice + 6 oz chicken breast + 2 cups veggies
• Calories: 585
• Protein: 62g
• Carbs: 63g
• Fat: 7.5g
(Beef dinner option): 645 cal | 58g protein | 63g carbs | 16.5g fat
New Daily Totals (Chicken Dinner Version)
• Calories: 3,285​
• Protein: 297g​
• Carbs: 381g​
• Fat: 66.5g

Supplements

  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks

Weekly Symptom Tracking
Nothing new to report other than I had some nausea last week from drinking a couple of beers at a work function. It seems like even the random social alcohol is off limits to me now and I feel pretty ok with that.
Overall I still feel good with plenty of energy. The only nagging issue is still my shoulder. I’m not sure the shockwave therapy I’ve been doing is actually helping.

Symptom
Scale: 0 = None | 10 = Severe


Anxiety / Irritability0
Mood0
Libido10
Sleep Quality6
Appetite5
Joint Pain2
Water Retention3
Acne1
Soreness4
Shoulder Pain7
Notes:
Visual perception
I’ve almost lost another half inch off the waist and that feels pretty good. I feel like I can see it in the mirror. I like the shape of what I’m seeing but I feel like I look small now. I need to start coaxing some of this tissue to grow and get bigger
Shoulder
The shoulder doesn’t seem to be getting better and it’s really frustrating me. I’m having a hard time planning out my training since I can’t do hardly anything with my upper body. I’ve got a plan for a legs and back focused training cycle that I think I’ll start next week. Hopefully I can get some relief by the time I’m done with it.
Sleep
Sleep is still tough but I think it’s getting better. I wonder if eating more is helping.

Training
Here is the first week of the basic plan I’ll be following. I plan to add some real cardio in the form of HIIT a few times a week and maybe some steady state on the weekends. I’m also going to have to modify some of the lifts for my shoulder. Like replacing bench press with light bamboo bar pressing and cable crossover presses.


WEEK 1
Day 1
Warm Up: superset
• Super light DB RDLs x 5 reps
• Empty Bar Back Squats x 5 reps
3 sets
1. Deadlift – 5 reps @ 60%, 65%, 70%, 70%​
2. 1-Arm DB Row – 10 — 5 — 5 — 5 — 10​
3. Bench Press – 5 reps @ 60%, 65%, 70%, 75%​
4. Superset​

a. Barbell Curls – 10 — 10 — 10 — 10 — 10​

b. Dips / Bench Dips – 10 — 10 — 10 — 10 — 10​
CARDIO
• 2 arm Chest Supported DB Rows – 25, 25, 25
• Barbell Shrugs – 10 — 10 — 10

Day 2
Warm Up:
a. Empty Bar Goodmornings x 5 reps
b. DB Goblet Squat (Light) x 5 reps
3-4 rounds
1. Back Squat – 3 reps @ 60%, 65%, 70%, 75%, 80%​
2. Superset​

a. DB Pullover – 5 — 5 — 5 — 5 — 10​

b. Chinup (weighted if able) – 3 — 3 — 3 — 3 — 3​
3. Barbell Standing Ovhd Press – 5 — 5 — 5 — 5​

(strict, slow, no legs – start ~30% of Bench Max)​
4. DB Rear Laterals – 25 — 25 — 25​
CARDIO
DB Shrugs – 5 sets of 10 reps

Day 3
Warm Up:
a. Bodyweight Alt. Lunges x 5 each leg
b. Empty Bar Squats x 5
3 rounds
1a. DB Reverse Lunge – 5 — 5 — 5 — 5 (each leg, alternate legs)
b. BB RDL’s – 10 — 10 — 10
2. Barbell Bent Over Rows – 10 — 5 — 5 — 5 — 10
3. DB Incline Press – 10 — 10 — 10 — 10 (start ~20% of Bench Max)
4. Alt. DB Curls – 10 — 10 — 10 — 25
CARDIO
a. Cable or Band Pushdowns – 25, 25, 25
b. DB Shrugs – 10 — 10 — 10

Day 4
Warm Up:
a. Empty Bar Snatch Grip RDLs x 5 reps
b. Empty Bar Front Squats x 5 reps
x 3 rounds
1. Snatch Grip Deadlift – 5 reps @ 50%, 50%, 50%, 50% (x 50% of Dead Max)​
2. 2 Arm Chest Supported DB Rows – 10 — 5 — 5 — 5​
3. Bench Press – 10 reps @ 55%, 60%, 65%, 65%​
4. Superset​

a. DB Rear Laterals – 15 — 15 — 15​

b. DB Upright Rows – 15 — 15 — 15​
CARDIO
a. Barbell 21’s 21-21-21
b. DB Shrugs – 10 — 10

Day 5
Warm Up:
a. Empty Bar Ovh Press x 10 reps
b. Empty Bar Front Squats x 5 reps
x 3 rounds
1. Front Squat – 5 reps @ 45%, 50%, 55%, 10 reps @ 45%​

(%’s taken from Back Squat Max)​
2. Superset​

a. BB Bent Over Rows – 10 — 10 — 10​

b. DB Pullovers – 10 — 10 — 10​
3. BB Standing Ovh Press – 10 — 10 — 10​

(start around 30% of Bench Max)​
4. EZ Bar / Straight Bar Skullcrushers – 10 — 10 — 10 — 25​
CARDIO
DB Rear Laterals – 25 — 25 — 25

@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy- -
@BigVelvetG @floridaman1984
@Noah Wixx @MarkNV @US-pharmacies @satxbber
@LevButlerov
@NeuroView attachment 205857View attachment 205858View attachment 205859View attachment 205860
Click to expand...
you dialing in hard for week 9 :D i like the chin ups push those up @BigVelvetG and strong arms and shoulders!
 
BigVelvetG said:
Week 9 check-in

I’m getting bloodwork on Wednesday and if that is all good, I’ll start ramping up my testosterone immediately over the next few weeks towards 500mg with daily pins. I’m ready for some growth.

Current Protocol (Cruise)

  • Testosterone: @US-pharmacies 150mg/wk Split (Mon, Thu) I increased this week from 80mg/wk after blood work and talking to my doc
  • Deca: @US-pharmacies 75mg split 2x weekly taken with test for joint pain
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg nightly before bed muscle relaxer for shoulder as needed
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly. (I love this before cardio. It is a game changer for me )

Weekly Check-In Stats
Bodyweight: 189.6
Waist: 85.4cm or 33.62in
BP: 122/78
Sleep (hrs/night): ~7 hrs
Check in photos: Yes


Nutrition

Pre-Workout (Morning – before training)
Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)
• Calories: 250
• Protein: 13g
• Carbs: 41g
• Fat: 6g
Breakfast (Cream of Rice Bowl)
Cream of Rice (1 serving, ¼ cup / 45g dry, prepared with water) + 1 scoop Burn Boot Camp Vanilla Afterburn Plant Protein (mixed in) + 1 medium banana (sliced on top)
• Calories: 425
• Protein: 34g
• Carbs: 65g
• Fat: 6g
Mid-Morning / Second Breakfast
Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)
• Calories: 580
• Protein: 44g
• Carbs: 70g
• Fat: 15g
Lunch
Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice
• Calories: 960
• Protein: 104g
• Carbs: 90g
• Fat: 21g
Mid-Afternoon Snack (between lunch & dinner)
Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)
• Calories: 485
• Protein: 40g
• Carbs: 52g
• Fat: 11g
Dinner (Chicken version)
1 cup white rice + 6 oz chicken breast + 2 cups veggies
• Calories: 585
• Protein: 62g
• Carbs: 63g
• Fat: 7.5g
(Beef dinner option): 645 cal | 58g protein | 63g carbs | 16.5g fat
New Daily Totals (Chicken Dinner Version)
• Calories: 3,285​
• Protein: 297g​
• Carbs: 381g​
• Fat: 66.5g

Supplements

  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks

Weekly Symptom Tracking
Nothing new to report other than I had some nausea last week from drinking a couple of beers at a work function. It seems like even the random social alcohol is off limits to me now and I feel pretty ok with that.
Overall I still feel good with plenty of energy. The only nagging issue is still my shoulder. I’m not sure the shockwave therapy I’ve been doing is actually helping.

Symptom
Scale: 0 = None | 10 = Severe


Anxiety / Irritability0
Mood0
Libido10
Sleep Quality6
Appetite5
Joint Pain2
Water Retention3
Acne1
Soreness4
Shoulder Pain7
Notes:
Visual perception
I’ve almost lost another half inch off the waist and that feels pretty good. I feel like I can see it in the mirror. I like the shape of what I’m seeing but I feel like I look small now. I need to start coaxing some of this tissue to grow and get bigger
Shoulder
The shoulder doesn’t seem to be getting better and it’s really frustrating me. I’m having a hard time planning out my training since I can’t do hardly anything with my upper body. I’ve got a plan for a legs and back focused training cycle that I think I’ll start next week. Hopefully I can get some relief by the time I’m done with it.
Sleep
Sleep is still tough but I think it’s getting better. I wonder if eating more is helping.

Training
Here is the first week of the basic plan I’ll be following. I plan to add some real cardio in the form of HIIT a few times a week and maybe some steady state on the weekends. I’m also going to have to modify some of the lifts for my shoulder. Like replacing bench press with light bamboo bar pressing and cable crossover presses.


WEEK 1
Day 1
Warm Up: superset
• Super light DB RDLs x 5 reps
• Empty Bar Back Squats x 5 reps
3 sets
1. Deadlift – 5 reps @ 60%, 65%, 70%, 70%​
2. 1-Arm DB Row – 10 — 5 — 5 — 5 — 10​
3. Bench Press – 5 reps @ 60%, 65%, 70%, 75%​
4. Superset​

a. Barbell Curls – 10 — 10 — 10 — 10 — 10​

b. Dips / Bench Dips – 10 — 10 — 10 — 10 — 10​
CARDIO
• 2 arm Chest Supported DB Rows – 25, 25, 25
• Barbell Shrugs – 10 — 10 — 10

Day 2
Warm Up:
a. Empty Bar Goodmornings x 5 reps
b. DB Goblet Squat (Light) x 5 reps
3-4 rounds
1. Back Squat – 3 reps @ 60%, 65%, 70%, 75%, 80%​
2. Superset​

a. DB Pullover – 5 — 5 — 5 — 5 — 10​

b. Chinup (weighted if able) – 3 — 3 — 3 — 3 — 3​
3. Barbell Standing Ovhd Press – 5 — 5 — 5 — 5​

(strict, slow, no legs – start ~30% of Bench Max)​
4. DB Rear Laterals – 25 — 25 — 25​
CARDIO
DB Shrugs – 5 sets of 10 reps

Day 3
Warm Up:
a. Bodyweight Alt. Lunges x 5 each leg
b. Empty Bar Squats x 5
3 rounds
1a. DB Reverse Lunge – 5 — 5 — 5 — 5 (each leg, alternate legs)
b. BB RDL’s – 10 — 10 — 10
2. Barbell Bent Over Rows – 10 — 5 — 5 — 5 — 10
3. DB Incline Press – 10 — 10 — 10 — 10 (start ~20% of Bench Max)
4. Alt. DB Curls – 10 — 10 — 10 — 25
CARDIO
a. Cable or Band Pushdowns – 25, 25, 25
b. DB Shrugs – 10 — 10 — 10

Day 4
Warm Up:
a. Empty Bar Snatch Grip RDLs x 5 reps
b. Empty Bar Front Squats x 5 reps
x 3 rounds
1. Snatch Grip Deadlift – 5 reps @ 50%, 50%, 50%, 50% (x 50% of Dead Max)​
2. 2 Arm Chest Supported DB Rows – 10 — 5 — 5 — 5​
3. Bench Press – 10 reps @ 55%, 60%, 65%, 65%​
4. Superset​

a. DB Rear Laterals – 15 — 15 — 15​

b. DB Upright Rows – 15 — 15 — 15​
CARDIO
a. Barbell 21’s 21-21-21
b. DB Shrugs – 10 — 10

Day 5
Warm Up:
a. Empty Bar Ovh Press x 10 reps
b. Empty Bar Front Squats x 5 reps
x 3 rounds
1. Front Squat – 5 reps @ 45%, 50%, 55%, 10 reps @ 45%​

(%’s taken from Back Squat Max)​
2. Superset​

a. BB Bent Over Rows – 10 — 10 — 10​

b. DB Pullovers – 10 — 10 — 10​
3. BB Standing Ovh Press – 10 — 10 — 10​

(start around 30% of Bench Max)​
4. EZ Bar / Straight Bar Skullcrushers – 10 — 10 — 10 — 25​
CARDIO
DB Rear Laterals – 25 — 25 — 25

@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy- -
@BigVelvetG @floridaman1984
@Noah Wixx @MarkNV @US-pharmacies @satxbber
@LevButlerov
@NeuroView attachment 205857View attachment 205858View attachment 205859View attachment 205860
Click to expand...
How’s the minoxidil going for you so far ? Workout looked good today bro 🔥
 
I got part of my bloods back from Wednesday and my e2 is at 58.2pg/mL still don’t have a test number.

This is based on 4 weeks at 150mg split into two doses. I think this number is a bit higher than I would like to see so I’m moving to daily injections in hopes that it will stabilize and possibly lower my e2

The bloodwork that I got done doesn’t have all the biomarkers I wanted because I ordered the wrong one so I don’t know if I should follow through with this plan or wait another 4 weeks and I really want to start this cycle..
it only has e2, DHEA, testosterone and free testosterone @LevButlerov @HarleyGuy what do you think? Here is what I’m thinking…

On Monday, I’d to start pushing my testosterone up towards 500mg. Here is my plan.
  • Week 1 - 200mg
  • Week 2 - 250mg
  • Week 3 - 300mg
  • Week 4 - 300mg
    • Bloodwork
  • Week 5 -350mg (bloods dependent)
  • Week 6 - 400mg (bloods dependent)
  • Week 7 - 450mg (bloods dependent)
  • Week 8 - 500mg (bloods dependent)
    • Bloodwork
  • Week 9 - 500mg (bloods dependent)
  • Week 10 - 500mg (bloods dependent)
  • Week 11 - 500mg (bloods dependent)
  • Week 12 - 500mg (bloods dependent)
  • Week 13 back to TRT dose
    • 150mg
What do you guys think I should do?
@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy_ @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies @satxbber @LevButlerov
@Neuro
IMG_1050.webp
 
BigVelvetG said:
I got part of my bloods back from Wednesday and my e2 is at 58.2pg/mL still don’t have a test number.

This is based on 4 weeks at 150mg split into two doses. I think this number is a bit higher than I would like to see so I’m moving to daily injections in hopes that it will stabilize and possibly lower my e2

The bloodwork that I got done doesn’t have all the biomarkers I wanted because I ordered the wrong one so I don’t know if I should follow through with this plan or wait another 4 weeks and I really want to start this cycle..
it only has e2, DHEA, testosterone and free testosterone @LevButlerov @HarleyGuy what do you think? Here is what I’m thinking…

On Monday, I’d to start pushing my testosterone up towards 500mg. Here is my plan.
  • Week 1 - 200mg
  • Week 2 - 250mg
  • Week 3 - 300mg
  • Week 4 - 300mg
    • Bloodwork
  • Week 5 -350mg (bloods dependent)
  • Week 6 - 400mg (bloods dependent)
  • Week 7 - 450mg (bloods dependent)
  • Week 8 - 500mg (bloods dependent)
    • Bloodwork
  • Week 9 - 500mg (bloods dependent)
  • Week 10 - 500mg (bloods dependent)
  • Week 11 - 500mg (bloods dependent)
  • Week 12 - 500mg (bloods dependent)
  • Week 13 back to TRT dose
    • 150mg
What do you guys think I should do?
@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy_ @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies @satxbber @LevButlerov
@Neuro
View attachment 208748
Click to expand...
How are you currently feeling with that E2 number ? Having any high estrogen sides ? Every since I moved to daily injections it’s made everything way more stable , highly recommend it
 
BigVelvetG said:
I got part of my bloods back from Wednesday and my e2 is at 58.2pg/mL still don’t have a test number.

This is based on 4 weeks at 150mg split into two doses. I think this number is a bit higher than I would like to see so I’m moving to daily injections in hopes that it will stabilize and possibly lower my e2

The bloodwork that I got done doesn’t have all the biomarkers I wanted because I ordered the wrong one so I don’t know if I should follow through with this plan or wait another 4 weeks and I really want to start this cycle..
it only has e2, DHEA, testosterone and free testosterone @LevButlerov @HarleyGuy what do you think? Here is what I’m thinking…

On Monday, I’d to start pushing my testosterone up towards 500mg. Here is my plan.
  • Week 1 - 200mg
  • Week 2 - 250mg
  • Week 3 - 300mg
  • Week 4 - 300mg
    • Bloodwork
  • Week 5 -350mg (bloods dependent)
  • Week 6 - 400mg (bloods dependent)
  • Week 7 - 450mg (bloods dependent)
  • Week 8 - 500mg (bloods dependent)
    • Bloodwork
  • Week 9 - 500mg (bloods dependent)
  • Week 10 - 500mg (bloods dependent)
  • Week 11 - 500mg (bloods dependent)
  • Week 12 - 500mg (bloods dependent)
  • Week 13 back to TRT dose
    • 150mg
What do you guys think I should do?
@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy_ @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies @satxbber @LevButlerov
@Neuro
View attachment 208748
Click to expand...
your E2 not that serious but a bit high tbh I wouldn't worry for now, but you can add 20mgs (yes 20 low dose eq)/week to balance it out @BigVelvetG
 
BigVelvetG said:
Do you think I should wait to start pushing up my testosterone or go with the plan I listed adding the EQ?
Click to expand...
I would wait to push test lets add eq first
 
Week 10
After talking with @LevButlerov I’m gonna stay on this protocol for a little while longer and try adding in a bit of EQ each week to see if we can drop my e2 down

Current Protocol (Cruise)
  • Testosterone: @US-pharmacies 150mg/wk Split (Mon, Thu)
  • Deca: @US-pharmacies 75mg split 2x weekly taken with test for joint pain
  • EQ: @US-pharmacies 20mg 1x weekly Monday
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg nightly before bed muscle relaxer for shoulder as needed
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon) down from 3mg
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly.

Supplements
  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks
  • Digestive enzymes (Life Extension)
  • ZMA-5 Snac Nutrition 3caps before bed
  • L-Theanine 400mg before bed

Weekly Check-In Stats
Bodyweight: 189.6
Waist: 85.4cm or 33.62in
BP: 122/78
Sleep (hrs/night): ~7 hrs
Check in photos: nope

Nutrition

Pre-Workout (Morning – before training)
Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)
• Calories: 250
• Protein: 13g
• Carbs: 41g
• Fat: 6g
Breakfast (Cream of Rice Bowl)
Cream of Rice (1 serving, ¼ cup / 45g dry, prepared with water) + 1 scoop Burn Boot Camp Vanilla Afterburn Plant Protein (mixed in) + 1 medium banana (sliced on top)
• Calories: 425
• Protein: 34g
• Carbs: 65g
• Fat: 6g
Mid-Morning / Second Breakfast
Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)
• Calories: 580
• Protein: 44g
• Carbs: 70g
• Fat: 15g
Lunch
Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice
• Calories: 960
• Protein: 104g
• Carbs: 90g
• Fat: 21g
Mid-Afternoon Snack (between lunch & dinner)
Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)
• Calories: 485
• Protein: 40g
• Carbs: 52g
• Fat: 11g
Dinner (Chicken version)
1 cup white rice + 6 oz chicken breast + 2 cups veggies
• Calories: 585
• Protein: 62g
• Carbs: 63g
• Fat: 7.5g
(Beef dinner option): 645 cal | 58g protein | 63g carbs | 16.5g fat
New Daily Totals (Chicken Dinner Version)
• Calories: 3,285​
• Protein: 297g​
• Carbs: 381g​
• Fat: 66.5g

Weekly Symptom Tracking
Nothing new to report. I’ve felt pretty good this week.

Symptom
Scale: 0 = None | 10 = Severe

Anxiety / Irritability0
Mood0
Libido10
Sleep Quality7
Appetite6
Joint Pain2
Water Retention3
Acne0
Soreness2
Shoulder Pain5

Notes:
Visual perception
I like what I’m seeing still as far as body fat. I need some growth though. Starting to feel small.

Shoulder
The shoulder is definitely getting better. It was hard to tell for a while there but I can see some real improvements this week. I’ve maxed out the settings on the shockwave therapy device and I’m tolerating way more pressure than usual which should mean it’s healing. It’s also feeling more stable. There’s still pain but I do think it’s heading in the right direction.

Sleep
Sleep is tracking better this week and I am feeling a bit more solid.

Training
Training will continue as planned
 
Little garage workout today with some light bench press coming back into the arena. The shoulder is slowly recovering and I can feel that I’m on the downhill slide with it right now so my goal is to push it just enough but not too much… added a little BFR on my curls for a sick pump with some light weight and decided my chest could use a bit more pain so I fed it some 2 plate squeezes and extensions. I don’t know what you call these but it’s where you squeeze two plates together and then extend your arms out and bring them back real slowly. All in all it’s a good day in the garage.
IMG_1061.webp

@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy- -
@floridaman1984
@Noah Wixx @MarkNV @US-pharmacies @satxbber
@LevButlerov
@Neuro
 
BigVelvetG said:
Week 10
After talking with @LevButlerov I’m gonna stay on this protocol for a little while longer and try adding in a bit of EQ each week to see if we can drop my e2 down

Current Protocol (Cruise)

  • Testosterone: @US-pharmacies 150mg/wk Split (Mon, Thu)
  • Deca: @US-pharmacies 75mg split 2x weekly taken with test for joint pain
  • EQ: @US-pharmacies 20mg 1x weekly Monday
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg nightly before bed muscle relaxer for shoulder as needed
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon) down from 3mg
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly.

Supplements

  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks
  • Digestive enzymes (Life Extension)
  • ZMA-5 Snac Nutrition 3caps before bed
  • L-Theanine 400mg before bed

Weekly Check-In Stats
Bodyweight: 189.6
Waist: 85.4cm or 33.62in
BP: 122/78
Sleep (hrs/night): ~7 hrs
Check in photos: nope

Nutrition

Pre-Workout (Morning – before training)
Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)
• Calories: 250
• Protein: 13g
• Carbs: 41g
• Fat: 6g
Breakfast (Cream of Rice Bowl)
Cream of Rice (1 serving, ¼ cup / 45g dry, prepared with water) + 1 scoop Burn Boot Camp Vanilla Afterburn Plant Protein (mixed in) + 1 medium banana (sliced on top)
• Calories: 425
• Protein: 34g
• Carbs: 65g
• Fat: 6g
Mid-Morning / Second Breakfast
Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)
• Calories: 580
• Protein: 44g
• Carbs: 70g
• Fat: 15g
Lunch
Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice
• Calories: 960
• Protein: 104g
• Carbs: 90g
• Fat: 21g
Mid-Afternoon Snack (between lunch & dinner)
Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)
• Calories: 485
• Protein: 40g
• Carbs: 52g
• Fat: 11g
Dinner (Chicken version)
1 cup white rice + 6 oz chicken breast + 2 cups veggies
• Calories: 585
• Protein: 62g
• Carbs: 63g
• Fat: 7.5g
(Beef dinner option): 645 cal | 58g protein | 63g carbs | 16.5g fat
New Daily Totals (Chicken Dinner Version)
• Calories: 3,285​
• Protein: 297g​
• Carbs: 381g​
• Fat: 66.5g

Weekly Symptom Tracking
Nothing new to report. I’ve felt pretty good this week.

Symptom
Scale: 0 = None | 10 = Severe


Anxiety / Irritability0
Mood0
Libido10
Sleep Quality7
Appetite6
Joint Pain2
Water Retention3
Acne0
Soreness2
Shoulder Pain5

Notes:
Visual perception
I like what I’m seeing still as far as body fat. I need some growth though. Starting to feel small.

Shoulder
The shoulder is definitely getting better. It was hard to tell for a while there but I can see some real improvements this week. I’ve maxed out the settings on the shockwave therapy device and I’m tolerating way more pressure than usual which should mean it’s healing. It’s also feeling more stable. There’s still pain but I do think it’s heading in the right direction.

Sleep
Sleep is tracking better this week and I am feeling a bit more solid.

Training
Training will continue as planned
Click to expand...

BigVelvetG said:
Little garage workout today with some light bench press coming back into the arena. The shoulder is slowly recovering and I can feel that I’m on the downhill slide with it right now so my goal is to push it just enough but not too much… added a little BFR on my curls for a sick pump with some light weight and decided my chest could use a bit more pain so I fed it some 2 plate squeezes and extensions. I don’t know what you call these but it’s where you squeeze two plates together and then extend your arms out and bring them back real slowly. All in all it’s a good day in the garage. View attachment 210222
@trenAMP @Nood @RawCutlery
@liftedlivingwithlegacy @eazy- -
@floridaman1984
@Noah Wixx @MarkNV @US-pharmacies @satxbber
@LevButlerov
@Neuro
Click to expand...

BigVelvetG said:
My wife snapped a pic when I was finishing up.
View attachment 210225
Click to expand...
you look good :D @BigVelvetG strong shoulders and chest and bigger arms
and smart staying on protocol lets see how you do long term on it
 
Today’s lift
Had shockwave therapy yesterday afternoon so the shoulder was still a little sore from that. Keeping the load light and the reps slow for now. At the rate this healing is going, I feel like I’ll be able to ramp back up in weight in a few weeks. My external rotations are getting a lot stronger in my warmup shoulder rehab exercises!!!!

IMG_1069.webp

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @LevButlerov
@floridaman1984 @Noah Wixx @MarkNV
@US-pharmacies @HarleyGuy
@Tankie @Kopite67 @James Creeper
 
BigVelvetG said:
Today’s lift
Had shockwave therapy yesterday afternoon so the shoulder was still a little sore from that. Keeping the load light and the reps slow for now. At the rate this healing is going, I feel like I’ll be able to ramp back up in weight in a few weeks. My external rotations are getting a lot stronger in my warmup shoulder rehab exercises!!!!

View attachment 211939
@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @LevButlerov
@floridaman1984 @Noah Wixx @MarkNV
@US-pharmacies @HarleyGuy
@Tankie @Kopite67 @James Creeper
Click to expand...
85s on snatch grip you're strong :D and I see you finished with shrugs pushing it hard @BigVelvetG
 
I posted in my old log by accident so I’m reposting here for continuity

Week 11

Current Protocol (Cruise)
  • Testosterone: @US-pharmacies 20mg daily
  • Deca: @US-pharmacies 12.5mg daily taken with test for joint pain
  • EQ: @US-pharmacies 20mg 1x weekly Monday
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily cycled off
  • BPC157-TB500 250mcg 2x daily into injured shoulder cycled off
  • Cyclobenzaprine (Rx) 10mg as needed before bed muscle relaxer for shoulder
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly.

Supplements
  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks
  • Digestive enzymes (Life Extension)
  • ZMA-5 Snac Nutrition 3caps before bed
  • L-Theanine 400mg before bed
  • Melatonin 3mg nightly

Weekly Check-In Stats
Bodyweight: 190
Waist: 85.4cm or 33.62in
BP: 124/82 (just got a new cuff that I love. Check Me Blood Pressure Monitor )
Sleep (hrs/night): ~7 hrs
Check in photos: yes

Nutrition
  • Calories: 3,285
  • Protein: 297g
  • Carbs: 381g
  • Fat: 66.5g

Weekly Symptom Tracking
Nothing new to report. I’ve felt pretty good this week.

Symptom
Scale: 0 = None | 10 = Severe
Anxiety / Irritability0
Mood0
Libido10
Sleep Quality7
Appetite7
Joint Pain2
Water Retention2
Acne0
Soreness2
Shoulder Pain5
Notes:
Visual perception
I like what I’m seeing still as far as body fat but I need some growth.

Shoulder
The shoulder is still getting better
Sleep
Sleep has been a little better this week with the addition of melatonin.
Training
Does anyone here prescribe to a 3 day lifting routine? I did 8 weeks of it earlier this year and I felt pretty good but I didn’t know if it was really working for me other than letting me get 2-3 good cardio sessions in a week.

I generally lift 5 days a week but I never have time for more than one good cardio session a week consistently if I do that. Now that it’s warming up outside, I’ll probably start walking with a 40lbs weight vest more often.

So what do you think about a 3 day lifting routine schedule?
Bloodwork
The rest of my last panel showed up finally. Clearly it doesn’t have all the markers I would want but it does show why my E2 is high. In the scheme of things, I don’t think it’s that high at all. Also, I have no symptoms of high E2. Libido is on point and no nipple issues or emotions to speak of.

This test was taken while I was doing 150mg test a week split Monday and Thursday. I’ve now gone to 20mg daily
IMG_1086.webp
IMG_1087.webp


Here are check in photos
IMG_1078.webp
IMG_1079.webp
IMG_1080.webp
signal-2026-04-12-064000.webp


@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @LevButlerov
@floridaman1984 @Noah Wixx @MarkNV
@US-pharmacies @HarleyGuy
@Tankie @Kopite67 @James Creeper
 
BigVelvetG said:
I posted in my old log by accident so I’m reposting here for continuity

Week 11

Current Protocol (Cruise)
  • Testosterone: @US-pharmacies 20mg daily
  • Deca: @US-pharmacies 12.5mg daily taken with test for joint pain
  • EQ: @US-pharmacies 20mg 1x weekly Monday
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily cycled off
  • BPC157-TB500 250mcg 2x daily into injured shoulder cycled off
  • Cyclobenzaprine (Rx) 10mg as needed before bed muscle relaxer for shoulder
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly.

Supplements
  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks
  • Digestive enzymes (Life Extension)
  • ZMA-5 Snac Nutrition 3caps before bed
  • L-Theanine 400mg before bed
  • Melatonin 3mg nightly

Weekly Check-In Stats
Bodyweight: 190
Waist: 85.4cm or 33.62in
BP: 124/82 (just got a new cuff that I love. Check Me Blood Pressure Monitor )
Sleep (hrs/night): ~7 hrs
Check in photos: yes

Nutrition
  • Calories: 3,285
  • Protein: 297g
  • Carbs: 381g
  • Fat: 66.5g

Weekly Symptom Tracking
Nothing new to report. I’ve felt pretty good this week.

Symptom
Scale: 0 = None | 10 = Severe

Anxiety / Irritability0
Mood0
Libido10
Sleep Quality7
Appetite7
Joint Pain2
Water Retention2
Acne0
Soreness2
Shoulder Pain5
Notes:
Visual perception
I like what I’m seeing still as far as body fat but I need some growth.

Shoulder
The shoulder is still getting better
Sleep
Sleep has been a little better this week with the addition of melatonin.
Training
Does anyone here prescribe to a 3 day lifting routine? I did 8 weeks of it earlier this year and I felt pretty good but I didn’t know if it was really working for me other than letting me get 2-3 good cardio sessions in a week.

I generally lift 5 days a week but I never have time for more than one good cardio session a week consistently if I do that. Now that it’s warming up outside, I’ll probably start walking with a 40lbs weight vest more often.

So what do you think about a 3 day lifting routine schedule?
Bloodwork
The rest of my last panel showed up finally. Clearly it doesn’t have all the markers I would want but it does show why my E2 is high. In the scheme of things, I don’t think it’s that high at all. Also, I have no symptoms of high E2. Libido is on point and no nipple issues or emotions to speak of.

This test was taken while I was doing 150mg test a week split Monday and Thursday. I’ve now gone to 20mg daily
View attachment 213578View attachment 213579

Here are check in photos
View attachment 213580View attachment 213581View attachment 213582View attachment 213583

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @LevButlerov
@floridaman1984 @Noah Wixx @MarkNV
@US-pharmacies @HarleyGuy
@Tankie @Kopite67 @James Creeper
Click to expand...
looking good in the pics :D @BigVelvetG but we need to do something about your e2 asap i would add aromasin to fix it

new domain for US-pharmacies @US-pharmacies is https://us-pharmacies.to
 
LevButlerov said:
but we need to do something about your e2 asap i would add aromasin to fix it
Click to expand...
Im gonna get an ultra sensitive e2 test and a regular e2 tomorrow because i heard the regular e2 test can be higher. Should have an answer in a few days.
I’ve got some Aromasin on hand but I do t want to be too hasty with it
 
BigVelvetG said:
Im gonna get an ultra sensitive e2 test and a regular e2 tomorrow because i heard the regular e2 test can be higher. Should have an answer in a few days.
I’ve got some Aromasin on hand but I do t want to be too hasty with it
Click to expand...
sure lets get lcms test on it :D
 
I got my sensitive E2 test back at 41
Looks like I will need to add Aromasin ( I have this on hand) if I want to take my test higher. What do you think @LevButlerov
I really want to start pushing up the test and I wouldn’t mind adding in some masteron ( I have 4000mg on hand) really chomping at the bit here and my shoulder is feeling better and getting stronger every day.

Current Protocol (Cruise)
  • Testosterone: @US-pharmacies 20mg daily
  • Deca: @US-pharmacies 12.5mg daily taken with test for joint pain
  • EQ: @US-pharmacies 20mg 1x weekly Monday
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily cycled off
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg as needed before bed muscle relaxer for shoulder
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly.
Supplements
  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks
  • Digestive enzymes (Life Extension)
  • ZMA-5 Snac Nutrition 3caps before bed
  • L-Theanine 400mg before bed
  • Melatonin 3mg nightly
My food looks like this now.

Pre-Workout (Morning – before training)

Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)

• Calories: 250

• Protein: 13g

• Carbs: 41g

• Fat: 6g

Breakfast (Cream of Rice Bowl)

Cream of Rice (1 serving, ¼ cup / 45g dry, prepared with water) + 1 scoop Burn Boot Camp Vanilla Afterburn Plant Protein (mixed in) + 1 medium banana (sliced on top)

• Calories: 425

• Protein: 34g

• Carbs: 65g

• Fat: 6g

Mid-Morning / Second Breakfast

Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)

• Calories: 580

• Protein: 44g

• Carbs: 70g

• Fat: 15g

Lunch

Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice

• Calories: 960

• Protein: 104g

• Carbs: 90g

• Fat: 21g

Mid-Afternoon Snack (between lunch & dinner)

Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)

• Calories: 485

• Protein: 40g

• Carbs: 52g

• Fat: 11g

Dinner (Chicken version)

1 cup white rice + 6 oz chicken breast + 2 cups veggies

• Calories: 585

• Protein: 62g

• Carbs: 63g

• Fat: 7.5g

(Beef dinner option): 645 cal | 58g protein | 63g carbs | 16.5g fat

New Daily Totals (Chicken Dinner Version)

• Calories: 3,285

• Protein: 297g

• Carbs: 381g

• Fat: 66.5g

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @LevButlerov
@floridaman1984 @Noah Wixx @MarkNV
@US-pharmacies @HarleyGuy
@Tankie @Kopite67 @James Creeper
IMG_1104.webp
IMG_1105.webp
IMG_1106.webp
IMG_1107.webp
IMG_1108.webp
IMG_1109.webp
IMG_1110.webp
 
BigVelvetG said:
I got my sensitive E2 test back at 41
Looks like I will need to add Aromasin ( I have this on hand) if I want to take my test higher. What do you think @LevButlerov
I really want to start pushing up the test and I wouldn’t mind adding in some masteron ( I have 4000mg on hand) really chomping at the bit here and my shoulder is feeling better and getting stronger every day.

Current Protocol (Cruise)
  • Testosterone: @US-pharmacies 20mg daily
  • Deca: @US-pharmacies 12.5mg daily taken with test for joint pain
  • EQ: @US-pharmacies 20mg 1x weekly Monday
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily cycled off
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg as needed before bed muscle relaxer for shoulder
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly.
Supplements
  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks
  • Digestive enzymes (Life Extension)
  • ZMA-5 Snac Nutrition 3caps before bed
  • L-Theanine 400mg before bed
  • Melatonin 3mg nightly
My food looks like this now.

Pre-Workout (Morning – before training)

Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)

• Calories: 250

• Protein: 13g

• Carbs: 41g

• Fat: 6g

Breakfast (Cream of Rice Bowl)

Cream of Rice (1 serving, ¼ cup / 45g dry, prepared with water) + 1 scoop Burn Boot Camp Vanilla Afterburn Plant Protein (mixed in) + 1 medium banana (sliced on top)

• Calories: 425

• Protein: 34g

• Carbs: 65g

• Fat: 6g

Mid-Morning / Second Breakfast

Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)

• Calories: 580

• Protein: 44g

• Carbs: 70g

• Fat: 15g

Lunch

Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice

• Calories: 960

• Protein: 104g

• Carbs: 90g

• Fat: 21g

Mid-Afternoon Snack (between lunch & dinner)

Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)

• Calories: 485

• Protein: 40g

• Carbs: 52g

• Fat: 11g

Dinner (Chicken version)

1 cup white rice + 6 oz chicken breast + 2 cups veggies

• Calories: 585

• Protein: 62g

• Carbs: 63g

• Fat: 7.5g

(Beef dinner option): 645 cal | 58g protein | 63g carbs | 16.5g fat

New Daily Totals (Chicken Dinner Version)

• Calories: 3,285

• Protein: 297g

• Carbs: 381g

• Fat: 66.5g

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @LevButlerov
@floridaman1984 @Noah Wixx @MarkNV
@US-pharmacies @HarleyGuy
@Tankie @Kopite67 @James Creeper
View attachment 216949View attachment 216950View attachment 216951View attachment 216952View attachment 216953View attachment 216954View attachment 216955
Click to expand...
41 is not bad but a bit high you can up the aromasin if you wish :D but if you go up on the test you need to get the aromasin in there as you're on the higher range! how do you feel on these carbs? @BigVelvetG
 
LevButlerov said:
41 is not bad but a bit high you can up the aromasin if you wish :D but if you go up on the test you need to get the aromasin in there as you're on the higher range! how do you feel on these carbs? @BigVelvetG
Click to expand...
I’m feeling really good. With my food. Most of my carbs are around my workout in the morning so I think it works well for me.
 
BigVelvetG said:
I’m feeling really good. With my food. Most of my carbs are around my workout in the morning so I think it works well for me.
Click to expand...
perfect :D
 
BigVelvetG said:
I got my sensitive E2 test back at 41
Looks like I will need to add Aromasin ( I have this on hand) if I want to take my test higher. What do you think @LevButlerov
I really want to start pushing up the test and I wouldn’t mind adding in some masteron ( I have 4000mg on hand) really chomping at the bit here and my shoulder is feeling better and getting stronger every day.

Current Protocol (Cruise)
  • Testosterone: @US-pharmacies 20mg daily
  • Deca: @US-pharmacies 12.5mg daily taken with test for joint pain
  • EQ: @US-pharmacies 20mg 1x weekly Monday
  • Cialis(Rx) 5mg daily
  • Minoxidil (Rx) 2.5mg daily
  • NP Thyroid (Rx) 90mg (dialed in)
  • GHK-cu 2mg daily cycled off
  • BPC157-TB500 250mcg 2x daily into injured shoulder
  • Cyclobenzaprine (Rx) 10mg as needed before bed muscle relaxer for shoulder
  • HGH: @US-pharmacies 1iu nightly
  • Retatrutide 2mg weekly (Mon)
  • Injectable L-carnitine 300mg taken before cardio sessions 3x weekly.
Supplements
  • N2Guard 7 caps daily
  • NAC 600mg (Bulk Supplements)
  • Probiotics (Lab4)
  • L-Citruline 6 grams before workouts (bulk Supplements)
  • Creatine 10mg daily
  • Niacin 640 mg daily
  • LMNT 1-2 sachets daily
  • Psyllium husks
  • Digestive enzymes (Life Extension)
  • ZMA-5 Snac Nutrition 3caps before bed
  • L-Theanine 400mg before bed
  • Melatonin 3mg nightly
My food looks like this now.

Pre-Workout (Morning – before training)

Blueberry RXBAR + 4 oz unsweetened tart cherry juice (mixed into preworkout)

• Calories: 250

• Protein: 13g

• Carbs: 41g

• Fat: 6g

Breakfast (Cream of Rice Bowl)

Cream of Rice (1 serving, ¼ cup / 45g dry, prepared with water) + 1 scoop Burn Boot Camp Vanilla Afterburn Plant Protein (mixed in) + 1 medium banana (sliced on top)

• Calories: 425

• Protein: 34g

• Carbs: 65g

• Fat: 6g

Mid-Morning / Second Breakfast

Overnight oats (1 cup oats + 1 tbsp chia + 1 tbsp ground flax + 1 scoop plant protein + ¼ cup blueberries)

• Calories: 580

• Protein: 44g

• Carbs: 70g

• Fat: 15g

Lunch

Baked bone-in skin-on chicken breast + baked fish fillet + greens + vegetable medley + sweet potato + 1 cup white rice

• Calories: 960

• Protein: 104g

• Carbs: 90g

• Fat: 21g

Mid-Afternoon Snack (between lunch & dinner)

Monster Mash (2-cup serving with chicken bone broth + turmeric, no potatoes)

• Calories: 485

• Protein: 40g

• Carbs: 52g

• Fat: 11g

Dinner (Chicken version)

1 cup white rice + 6 oz chicken breast + 2 cups veggies

• Calories: 585

• Protein: 62g

• Carbs: 63g

• Fat: 7.5g

(Beef dinner option): 645 cal | 58g protein | 63g carbs | 16.5g fat

New Daily Totals (Chicken Dinner Version)

• Calories: 3,285

• Protein: 297g

• Carbs: 381g

• Fat: 66.5g

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @LevButlerov
@floridaman1984 @Noah Wixx @MarkNV
@US-pharmacies @HarleyGuy
@Tankie @Kopite67 @James Creeper
View attachment 216949View attachment 216950View attachment 216951View attachment 216952View attachment 216953View attachment 216954View attachment 216955
Click to expand...
@BigVelvetG I think if you compare your blood work to most guys who are using steroids, your blood work would be much milder, with just some tweaks in there. You definitely don't want to keep estrogen elevated for too long. There are other risks with high estrogen, especially things like flaring up cancer cells in the body, which we don't want.
 
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