Newbie looking for advice

Concretecowboy · Mar 29, 2026

Hello everyone,

I’m 28 years old from Canada looking for some advice.

I work construction doing a very heavy labour job. I work 7-4 with a hour or two commute everyday to the jobsite. I’ve been lifting on and off since I was 16 and have recently been very consistent. With my job I’m usually exhausted by the time I get home so I only am lifting 3 days a week and then 3 days a week boxing.

I’m not ready to jump into the actual hard stuff right now since I don’t think I need it and my physique is decent but I wanted advice on anything I could take to help recovery. Preferably things with little to no side effects.

BritishCanadian · Mar 29, 2026

Heavy labour, 3 days gym, 3 days boxing...

you are training/working like a professional athlete with that kind of volume, and whilst its certainly doable at 28, for periods of time, with correct nutrition and adequate sleep...the reality is that you will have to rest/deload to make it sustainable and to avoid burnout.

Even with peds im not sure of that kind of volume is sustainable over the long term.

What is your diet like?

How much sleep are you getting?

Concretecowboy · Mar 29, 2026

BritishCanadian said:
Heavy labour, 3 days gym, 3 days boxing...

you are training/working like a professional athlete with that kind of volume, and whilst its certainly doable at 28, for periods of time, with correct nutrition and adequate sleep...the reality is that you will have to rest/deload to make it sustainable and to avoid burnout.

Even with peds im not sure of that kind of volume is sustainable over the long term.

What is your diet like?

How much sleep are you getting?

Thanks for the reply. I eat 2 lbs grass fed beef a day, rice, potatoes, honey, sourdough bread for carbs. I try and get 4000 calories a day and then sleep 9 pm - 5 am and on weekends try and sleep in to catch up on more sleep.

BritishCanadian · Mar 29, 2026

Concretecowboy said:
Thanks for the reply. I eat 2 lbs grass fed beef a day, rice, potatoes, honey, sourdough bread for carbs. I try and get 4000 calories a day and then sleep 9 pm - 5 am and on weekends try and sleep in to catch up on more sleep.

Unfortunately I cant really offer anything more, your sleep seems good, diet is decent.

I applaud you for achieving what you are physically, just watch out for 30, at 28 I was doing similar, and then at 30 it was all downhill lol.

The only thing that might be worth noting is that taking a week, two weeks, a month off once in while will prevent burnout. Boxers have a hard camp, but then they take time off to let the body heal and recover. So it may be worth experimenting with a week off each month, no boxing, no gym.

LevButlerov · Mar 29, 2026

Concretecowboy said:
Hello everyone,

I’m 28 years old from Canada looking for some advice.

I work construction doing a very heavy labour job. I work 7-4 with a hour or two commute everyday to the jobsite. I’ve been lifting on and off since I was 16 and have recently been very consistent. With my job I’m usually exhausted by the time I get home so I only am lifting 3 days a week and then 3 days a week boxing.

I’m not ready to jump into the actual hard stuff right now since I don’t think I need it and my physique is decent but I wanted advice on anything I could take to help recovery. Preferably things with little to no side effects.

welcome to the EVO family

@Concretecowboy love having more Canadian EVO brothers in our family! love the username

lol you are a funny guy.
With heavy construction plus 3d lifting and 3d boxing, your limiter is recovery and sleep, so the best low sides support is food and consistency. Just being honest

Get a log up with your weekly schedule, sleep hours, calories and protein, steps, and training loads so the EVO family can see where you’re under fueled or under recovered and dial it in without guessing. This way we can dial you in before you start the cycle

15min to start up a log.

HOW-TO LOG?

Why is a Log Journal important?

Doing a log will actually help you way more than just dropping random updates. When you lay it all out week by week you start to see patterns in your body that you won’t catch otherwise.
Other guys here run logs all the time and there’s no privacy issue, nobody is asking for your name or anything personal, it is just training, diet, and how the compound feels.
The feedback you get is also way better because people can follow along and spot things you might miss. It also helps the next guy who is thinking about running the same compound so you are giving back while you learn.
Even if you think you might not stick with it, just starting the log makes it easier to come back and add quick notes. That way you get more out of what you are running instead of keeping it all in your head.

To really guide you we need more info from you:

Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
It will take 15-20 minutes max.
We have 100s of years of experience between us, so you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
Please post a Log Journal asap for us

stevesmi · Mar 29, 2026

Concretecowboy said:
Hello everyone,

I’m 28 years old from Canada looking for some advice.

I work construction doing a very heavy labour job. I work 7-4 with a hour or two commute everyday to the jobsite. I’ve been lifting on and off since I was 16 and have recently been very consistent. With my job I’m usually exhausted by the time I get home so I only am lifting 3 days a week and then 3 days a week boxing.

I’m not ready to jump into the actual hard stuff right now since I don’t think I need it and my physique is decent but I wanted advice on anything I could take to help recovery. Preferably things with little to no side effects.

Anabolic steroids don't help the recovery the way you're thinking and the way a lot of people think. In your situation I would look at using the healing peptidesThat would probably be the smarter option.

Mobster · Mar 30, 2026

The guys are correct. Try cutting just 1 session and measure the difference

HarleyGuy · Mar 30, 2026

Concretecowboy said:
Hello everyone,

I’m 28 years old from Canada looking for some advice.

I work construction doing a very heavy labour job. I work 7-4 with a hour or two commute everyday to the jobsite. I’ve been lifting on and off since I was 16 and have recently been very consistent. With my job I’m usually exhausted by the time I get home so I only am lifting 3 days a week and then 3 days a week boxing.

I’m not ready to jump into the actual hard stuff right now since I don’t think I need it and my physique is decent but I wanted advice on anything I could take to help recovery. Preferably things with little to no side effects.

Welcome to EVO @Concretecowboy, always great to have another fellow Canadian on here!

For healing peptides I'd look into the @biogenix GLOW (TB500, BPC-157, GHK-Cu). You get three healing peptides in one at a great budget price with peace of mind on purity and dosing.

You can get Biogenix Pharma GLOW here

https://biogenix.is/shop/glow/
Biogenix has Jano's proving purity and dosing attached to that link and here is a pic of his 1-month kit

2Thick · Mar 30, 2026

Concretecowboy said:
Hello everyone,

I’m 28 years old from Canada looking for some advice.

I work construction doing a very heavy labour job. I work 7-4 with a hour or two commute everyday to the jobsite. I’ve been lifting on and off since I was 16 and have recently been very consistent. With my job I’m usually exhausted by the time I get home so I only am lifting 3 days a week and then 3 days a week boxing.

I’m not ready to jump into the actual hard stuff right now since I don’t think I need it and my physique is decent but I wanted advice on anything I could take to help recovery. Preferably things with little to no side effects.

It's not an easy answer on this one man. Those types of jobs really wear you down. You can end up actually injuring yourself from over-training so it's something you've got to kind of manage. @Concretecowboy

HarleyGuy · Mar 30, 2026

2Thick said:
It's not an easy answer on this one man. Those types of jobs really wear you down. You can end up actually injuring yourself from over-training so it's something you've got to kind of manage. @Concretecowboy

I agree with @2Thick and @Mobster you might be overtraining @Concretecowboy I'd cut one session at least with the job you have. We have an EVO moderator on here @toddthelineman who has a very physical job and that alone has him ripped and muscular all year long and any training is just gravy.

ceo · Mar 30, 2026

Bros, I work as a plumber. I got a tough job too. Sometimes my wrists hurt like hell and my elbows are aching. You gotta learn to train with lower volume. I think that's the key.

toddthelineman · Mar 30, 2026

Concretecowboy said:
Hello everyone,

I’m 28 years old from Canada looking for some advice.

I work construction doing a very heavy labour job. I work 7-4 with a hour or two commute everyday to the jobsite. I’ve been lifting on and off since I was 16 and have recently been very consistent. With my job I’m usually exhausted by the time I get home so I only am lifting 3 days a week and then 3 days a week boxing.

I’m not ready to jump into the actual hard stuff right now since I don’t think I need it and my physique is decent but I wanted advice on anything I could take to help recovery. Preferably things with little to no side effects.

Hey bro, I can relate to the hard work and commutes. I think you’re on the right track. The commute is going to do the most damage. Highly recommend daily yoga for that. “The hard stuff” won’t help THAT MUCH unless you need it. But it definitely does help. There’s a lot of peptides that can do a lot for you. That’s where I started

Ulter · Mar 30, 2026

Concretecowboy said:
Hello everyone,

I’m 28 years old from Canada looking for some advice.

I work construction doing a very heavy labour job. I work 7-4 with a hour or two commute everyday to the jobsite. I’ve been lifting on and off since I was 16 and have recently been very consistent. With my job I’m usually exhausted by the time I get home so I only am lifting 3 days a week and then 3 days a week boxing.

I’m not ready to jump into the actual hard stuff right now since I don’t think I need it and my physique is decent but I wanted advice on anything I could take to help recovery. Preferably things with little to no side effects.

Eventually you're going to have to transition away from a job like that. Trust me I worked as an engineer and my gains were really bad when I was working 80-hour weeks.

ballin2504 · Mar 30, 2026

stevesmi said:
Anabolic steroids don't help the recovery the way you're thinking and the way a lot of people think. In your situation I would look at using the healing peptidesThat would probably be the smarter option.

I’m with Steve here peptides would be your best bet

Concretecowboy · Mar 30, 2026

toddthelineman said:
Hey bro, I can relate to the hard work and commutes. I think you’re on the right track. The commute is going to do the most damage. Highly recommend daily yoga for that. “The hard stuff” won’t help THAT MUCH unless you need it. But it definitely does help. There’s a lot of peptides that can do a lot for you. That’s where I started

What peptides do you recommend and is there a guide on how to cycle it?

ROIDDERS · Mar 30, 2026

LevButlerov said:
welcome to the EVO family @Concretecowboy love having more Canadian EVO brothers in our family! love the username lol you are a funny guy.
With heavy construction plus 3d lifting and 3d boxing, your limiter is recovery and sleep, so the best low sides support is food and consistency. Just being honest
Get a log up with your weekly schedule, sleep hours, calories and protein, steps, and training loads so the EVO family can see where you’re under fueled or under recovered and dial it in without guessing. This way we can dial you in before you start the cycle 15min to start up a log.

HOW-TO LOG?

Why is a Log Journal important?

Doing a log will actually help you way more than just dropping random updates. When you lay it all out week by week you start to see patterns in your body that you won’t catch otherwise.

Other guys here run logs all the time and there’s no privacy issue, nobody is asking for your name or anything personal, it is just training, diet, and how the compound feels.

The feedback you get is also way better because people can follow along and spot things you might miss. It also helps the next guy who is thinking about running the same compound so you are giving back while you learn.

Even if you think you might not stick with it, just starting the log makes it easier to come back and add quick notes. That way you get more out of what you are running instead of keeping it all in your head.

To really guide you we need more info from you:

Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.

It will take 15-20 minutes max.

We have 100s of years of experience between us, so you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Please post a Log Journal asap for us

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT, you see: +POST THREAD
click that

in Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My Precycle Nutrition Training Log
in body: write your planned cycle or cycle you doing now, your diet, training and we will help you along on your cycle

here are examples of LOG Journals
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590

P.S. are you listening to our podcast? if not, you should; this podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

@BeMe @HarleyGuy @wye @Shakey @Farmboy

this sums it up right here. Make sure you listen to Lev; he lists it out. The Canadian guys at the bottom, those are the guys you definitely want to trust. They know their stuff and they know which sources to trust.

Shakey · Mar 30, 2026

Concretecowboy said:
Hello everyone,

I’m 28 years old from Canada looking for some advice.

I work construction doing a very heavy labour job. I work 7-4 with a hour or two commute everyday to the jobsite. I’ve been lifting on and off since I was 16 and have recently been very consistent. With my job I’m usually exhausted by the time I get home so I only am lifting 3 days a week and then 3 days a week boxing.

I’m not ready to jump into the actual hard stuff right now since I don’t think I need it and my physique is decent but I wanted advice on anything I could take to help recovery. Preferably things with little to no side effects.

Welcome to EVO bro. I agree with the guys above. A demanding job along with a 6 day a week lifting/boxing schedule will build up fatigue even after a relatively short time frame.

Id drop 1 session a week, and if you want to keep it balanced, rotate the dropped session between lifting and boxing. Well that is if boxing isnt a mandatory fixed schedule of some sort.

As @BritishCanadian mentioned, considering a very physically demanding job, try having a scheduled rest week every so often. Like every 6-8weeks, 1 off completely. Youd be surprised how much cumulative fatigue can effect the bodies rate of recovery among other things.

As for increasing healinf and recovery without touching the hard stuff, as others have said look into peptides. Thatll be more what your looking for. Glow is a blend of 3 healing peptides, so check that out. @biogenix has a nice kit. Of course you can buy the peptides seperately if budget is a concern.

toddthelineman · Mar 30, 2026

Concretecowboy said:
What peptides do you recommend and is there a guide on how to cycle it?

There’s sooooo many. What do you feel is challenging you? There’s a number of loggers running MOTS C for sustained energy with great success. Last summer I was lifting three times a week, climbing poles and/or pulling cable all day at least five days a week, and waterskiing in a show 2x a week and three practices a week in the evenings from like 5pm to dark. I was literally standing up eating with one hand three times a day and eating myself to sleep lol. Waking up to eat hahaha. I was maxed out. MOTS C did nothing for me at any dose unfortunately. I was redlined.

If you’re feeling a lot of nagging injuries and overuse symptoms then bpc157/TB 500 could be pretty magical. My guy is 50, a pro boxer and mma fighter of 20 years, has had a broken neck and so many countless injuries. I just brought him back into linework and he had pretty bad elbow tendinitis. I got him on bpc157/tb500 and he was pain free in a week and he had deep slices in his fingers from a wire ripping through his hand, the cuts reopened daily but they closed in three days using peptides even though we actually were working even more. Pretty remarkable response. We’ve since upgraded his peptides to KLOW, which is a blend of bpc157/TB500/GHKCU//KPV. He just started that at 1mg 2x a day plus another 500mcg of BPC157 2x a day.
He’ll be starting a log here soon, not taking any steroids and he never has but he will be adding hgh most likely. He’s scheduled to have a knee replacement in May. He’s climbing poles bone on bone. Freaky dude

It’s hard to research peptides because the whole internet is just a bunch of shill websites trying to sell you something. The truth is out there though. You can use the search function here and browse logs that use peptides. There’s so many and you’ll see some common themes.
And if you start your own log you’ll get some really good suggestions and guidance from people who live and breathe this stuff for their whole lives. Don’t worry if you’re not some crazy hardcore bodybuilder that would train daily in the hospital on dialysis. We’re all on our own path and we all have things to offer.

I did exactly one big concrete job. A commercial footing for a huge boat garage set into the woods. Nobody knew what they were doing and I had to drag all that heavy ass shit really far hahahaha. That was seriously excessively hard work! Definitely would beat you down.

Shakey · Mar 30, 2026

Concretecowboy said:
What peptides do you recommend and is there a guide on how to cycle it?

@toddthelineman is right, if you start a log with more detailed info on exercise, diet and supplements etc. the bros on here can give you better advice. And hgh is another option as well for recovery, the sleep benefits alone helped me go from sleeping 2-3hrs at a time to 7ish, quite an improvement along with better quality sleep as well.

HarleyGuy · Mar 30, 2026

Shakey said:
@toddthelineman is right, if you start a log with more detailed info on exercise, diet and supplements etc. the bros on here can give you better advice. And hgh is another option as well for recovery, the sleep benefits alone helped me go from sleeping 2-3hrs at a time to 7ish, quite an improvement along with better quality sleep as well.

@toddthelineman and @Shakey are pretty bang on here I think your go to peptide to start here could be HGH @Concretecowboy. That and BPC-157 and I can't see it not helping based on what you've told us.

2Thick · Mar 31, 2026

HarleyGuy said:
I agree with @2Thick and @Mobster you might be overtraining @Concretecowboy I'd cut one session at least with the job you have. We have an EVO moderator on here @toddthelineman who has a very physical job and that alone has him ripped and muscular all year long and any training is just gravy.

yeah its a problem

Tiger Salman Khan · Mar 31, 2026

Consider using peptides....it will be a better choice.....

BCGains · Apr 1, 2026

Bpc 157 and tb500,
Increase your food and carb intake
Hgh or tesamorelin
Motc for energy
Sleep well.

This is what I’d use if I was you.
Not only will it help repair your body, but you should see physical improvement as well without going into the “hard stuff”

LevButlerov · Apr 1, 2026

BCGains said:
Bpc 157 and tb500,
Increase your food and carb intake
Hgh or tesamorelin
Motc for energy
Sleep well.

This is what I’d use if I was you.
Not only will it help repair your body, but you should see physical improvement as well without going into the “hard stuff”

Finally some advice i can agree with @BCGains on but he should be doing more cardio as well.

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