Approved Log My First Cycle LOG - 16 Years Natural lifter

Struman · Apr 2, 2026

Hello brothers and sisters

I’ve been training consistently for the past 16 years, starting in my mid-teens through a competitive athletic background and eventually transitioning into a full-time career in fitness. Over that time, I’ve built everything naturally, no cycles, no PEDs, nothing beyond basic supplementation like protein, creatine, and targeted micronutrients based on blood work.

Training, performance, and understanding the body have always been a huge part of my life, both personally and professionally. I’ve pushed hard, stayed consistent, and learned a lot through experience.

At this point, I feel like I’ve reached a stage where I want to take things to the next level, not out of impatience, but from a place of curiosity, experience, and readiness. The goal is to optimize recovery, performance, and overall physique in a more advanced way, while still approaching everything intelligently and with respect for long-term health.

This log will document that process, decisions, adjustments, feedback, and results as I move into this next phase.

At this stage, I’m looking for input from those with real experience, especially around how to approach this intelligently rather than just jumping in blindly.

I’ve already ordered GH and am currently waiting for it to arrive (PSL). The initial plan is to start there and assess how I respond in terms of recovery, sleep, and overall performance.

That said, I’m open to incorporating additional compounds depending on what makes the most sense in my situation. Options I’ve been considering including TRT or potentially something mild like Anavar, but I haven’t committed to anything beyond GH yet.

Given my background, current labs, and goals, I’d really appreciate recommendations on:

GH-only vs combining with testosterone
Whether TRT makes sense at this stage vs holding off
If there’s any role for something like Anavar in a controlled, performance-focused approach
How to best approach this while keeping long-term health

Appreciate any guidance from those who’ve been through it and can offer insight beyond just theory.

14-Day Training / Recovery / Lifestyle Log

Overview:

Age: 32
Height: 6’2”
Weight: 194–197 lbs (current: 195.7 lbs)
Body Fat: ~16-18%
Training Age: 16 years
Coaching: 6–8+ sessions/day
Wake Time: ~4:00 AM (occasionally 5–6 AM)
Personal Training Time: ~12:00 PM
Stress level - 7 (1 to 10)
Profession: Fitness Trainer and Gym Owner

Supplements

Creatine: 10g daily
Omega-3: morning
CoQ10: morning
Glucosamine: morning
Zinc: midday
Magnesium: before bed
Protein - 2 to 2 times a day
Supergreens (Live it Up)
Hydration
- 3–4L water daily
- LMNT electrolytes pre-workout

Sleep (14-Day Average)

Sunday / Tuesday / Thursday: 6–6.5 hours
Monday / Wednesday / Friday: ~7 hours
Saturday: 7–7.5 hours
Bedtime: consistent 9:30–10:00 PM
Wake-ups: 1x/night
Sleep Quality: 6/10
Notes:
- Feel like “pass out” sleep vs restorative
- Reduced dreaming compared to past
- DAILY NUTRITION PLAN (TRAINING DAY)
- Calories: ~3,300 kcal
  Protein: ~200-220g | Carbs: ~280-300g | Fats: ~90-100g
  
  Meal 1 — after waking
  - 1 medium banana (120g)
  - 1 scoop whey protein (30g)
- Macros:
  Calories: 250
  Protein: 25g
  Carbs: 30g
  Fats: 2g
  
  Meal 2 — Breakfast Bowl (8:30 AM)
  Ingredients:
  - Greek yogurt
  - Cottage cheese
  - Oats
  - Whey protein (1 scoop)
  - Blueberries + strawberries (1 cup total)
  - Chia seeds (1 tbsp)
  - Pumpkin seeds (1 tbsp)
  - Sunflower seeds (1 tbsp)
  - Walnuts (15g)
  - Honey (1 tbsp)
  - Cinnamon
- Macros:
  Calories: 800
  Protein: 55g
  Carbs: 90g
  Fats: 25g
  
  Meal 3 — Pre-Workout (11:15 AM)
  - 1 banana
  - Rice pudding (80-100g)
  - LMNT electrolytes
- Macros:
  Calories: 300
  Protein: 5g
  Carbs: 60g
  Fats: 3g
  
  Meal 4 — Post-Workout (1:30 PM)
  - 250g chicken / steak / beef
  - Sweet potatoes (350–400g cooked)
  - Green salad (lettuce, cucumber, etc.)
  - Olives (8-10)
- Macros:
  Calories: 700
  Protein: 60g
  Carbs: 75g
  Fats: 20g
  
  Meal 5 —Shake (3 PM)
  - 1 scoop whey protein
  - 1 banana
- Macros:
  Calories: 250
  Protein: 25g
  Carbs: 30g
  Fats: 2g
  
  Meal 6 — Pre-Evening Session (4:15 PM)
  - 1 banana
  - Rice pudding (80-100g)
- Macros:
  Calories: 350
  Protein: 8g
  Carbs: 70g
  Fats: 5g
  
  Meal 7 — Snack During Coaching
  Yogurt with 3 toasted dates plus tbsp olive oil and Himalayan salt ( highly recommend ) - sometimes do that pre workout too
- Macros:
  Calories: 200–250
  Protein: 10–15g
  Carbs: 25–30g
  Fats: 5–8g
  
  Meal 8 — Dinner (8:00 PM)
  - 3–4 boiled eggs
  - Salmon (150–200g)
  - Baby potatoes (300g)
- Macros:
  Calories: 700
  Protein: 50g
  Carbs: 50g
  Fats: 35g
- WEEKEND NUTRITION PLAN (RECOVERY DAYS)
  Calories: ~3,000 kcal
  Protein: ~200g | Carbs: ~300g | Fats: ~105g
  
  Meal 1 — Morning (Wake Up)
  - 1 banana
  - 1 scoop whey protein
- Macros:
  Calories: 250
  Protein: 25g
  Carbs: 30g
  Fats: 2g
  
  Meal 2 — Breakfast (Main Weekend Meal)
  - 3 whole eggs
  - 2 slices sourdough bread
  - ½ avocado
  - Feta cheese (30g)
  - Mozzarella (30g)
  - Cherry tomatoes
  - Olives (30g)
  - Olive oil (1 tbsp)
- Macros:
  Calories: ~800
  Protein: 35g
  Carbs: 50g
  Fats: 50g
  
  Meal 3 — Lunch
  - 250–300g steak / chicken / ground beef
  - Carbs (choose one):
    - Rice (~200g cooked)
    - OR potatoes (~300g)
    - OR pasta (~250g)
  - Olive oil (1 tbsp)
  - Vegetables / salad
- Macros:
  Calories: ~700
  Protein: 50g
  Carbs: 60–70g
  Fats: 25g
  
  Meal 4 — Midday Shake
  - 1 scoop whey protein
  - 1 cup berries OR banana
- Macros:
  Calories: 250
  Protein: 25g
  Carbs: 30g
  Fats: 2g
  
  Meal 5 — Afternoon Snack
  - OR Greek yogurt (1 cup) + toasted dates, tbsp olive oil and salt
- Macros:
  Calories: ~250–300
  Protein: 10–20g
  Carbs: 40–50g
  Fats: 5–8g
  
  Meal 6 — Dinner
  - Salmon (150–200g) OR Shrimps (10-15 pieces)
  - Baby potatoes (~250g)
  - Olive oil (1 tbsp)
  - Vegetables
- Macros:
  Calories: ~650
  Protein: 40–50g
  Carbs: 40g
  Fats: 35g

Training Split (Current Block: Strength + Conditioning)

Monday – Lower (Max Force Focus)
Sets Reps

Sumo Deadlift: 6 x (8/4/2/1/1/1) - Max Force Stimulation
Leg Extensions: 4 x (10/8/8/6 + drop + 6)
BB Reverse Lunges: 4 x (14/12/10/10)
Adductor Machine: 4 x (20/18/15/15)

Tuesday – Upper Push

DB Chest Press: 5 x (10/8/6/6/6)
Military Press: 4 x (12/12/10/10)
Push-Ups: 4 sets to failure
Machine Triceps Press: 5 x (12/10/10/8/8)
DB OH Triceps Press: 4 x (12/10/10/8)
Dips: 3 sets to failure

Wednesday – Conditioning

Rope Jumps: 10–15 min
Ski Erg: 1k
Core Circuit (Plank 60s + Weighted Sit-Ups x30)
Repeat Ski + Core
Rotational work (woodchops/hay balers): 2–3 x 10/side

Thursday – Lower

BB Squat: 6 x (12/10/8/6/4/4)
BB RDL: 5 x (12/10/8/8/8)
DB Walking Lunges: 3 x 10 steps/side
Leg Curls: 3 x 12

Friday – Rest

Saturday – Upper Pull

Pull-Ups: 4 sets to failure
Underhand Lat Pulldown: 4 x (10/8/8)
BB Bent Row (OH): 4 x (12/10/8/8)
DB Shrugs: 5 x (15/12/12/10/10)
BB Curls: 5 x (10/8/8/6/6)

Sunday – Active Recovery

Walking: 6–8k steps

Training Style / Intensity

Intensity: 8–10/10 regularly
RIR:
- Hard weeks: 0–2
- Deload: 4–6
Core + Conditioning added to most sessions (ski/row/bike/rope for 10 min before weight lifting with core sequences incorporated in HIIT Style)
Emphasis: high output, high effort, long-term accumulated intensity

Daily Activity

Steps: 8–10k/day
Coaching Load:
- 6–8+ sessions/day
- First session: ~8 AM
- Last session: 4:30–7 PM
Constant on-feet + high engagement

Recovery & Biofeedback (Averages)

Morning Energy: 4/10
Libido: 4/10
Mood: 6/10
Motivation to Train: 5–6/10
Pumps: 4–6/10 (occasionally higher)
Soreness:
- Persistent
- Increased over last 2 years

Body Composition

Weight stable: 194–197 lbs
Noted changes:
- Softer physique vs previous years
- Increased difficulty maintaining waist
- Mild water retention

Bloodwork

Total Testosterone: 760
Free Testosterone: 81
SHBG: 43
Estradiol (E2): 32
Prolactin: 7.9

Thyroid:

TSH: 1.5
T4: 1.4
T3: 3.8

Lipids:

Total Cholesterol: 185
HDL: 42
LDL: 124 (chronically elevated regardless of lifestyle)
Triglycerides: 91

Additional Notes

16 years consistent training without PEDs
Supplementation limited to:
- Protein
- Creatine
- Targeted micronutrients based on bloodwork
No alcohol / drugs (occasional drink here and there)
Structured programming and recovery modalities in place

Considerations

Ordered GH (eurotropin) PSL
Fertility planning ( would like to have kids in 2-3 years)
Exploring optimization and taking physique to the next level

LevButlerov · Apr 2, 2026

Struman said:
Hello brothers and sisters

I’ve been training consistently for the past 16 years, starting in my mid-teens through a competitive athletic background and eventually transitioning into a full-time career in fitness. Over that time, I’ve built everything naturally, no cycles, no PEDs, nothing beyond basic supplementation like protein, creatine, and targeted micronutrients based on blood work.

Training, performance, and understanding the body have always been a huge part of my life, both personally and professionally. I’ve pushed hard, stayed consistent, and learned a lot through experience.

At this point, I feel like I’ve reached a stage where I want to take things to the next level, not out of impatience, but from a place of curiosity, experience, and readiness. The goal is to optimize recovery, performance, and overall physique in a more advanced way, while still approaching everything intelligently and with respect for long-term health.

This log will document that process, decisions, adjustments, feedback, and results as I move into this next phase.

At this stage, I’m looking for input from those with real experience, especially around how to approach this intelligently rather than just jumping in blindly.

I’ve already ordered GH and am currently waiting for it to arrive (PSL). The initial plan is to start there and assess how I respond in terms of recovery, sleep, and overall performance.

That said, I’m open to incorporating additional compounds depending on what makes the most sense in my situation. Options I’ve been considering including TRT or potentially something mild like Anavar, but I haven’t committed to anything beyond GH yet.

Given my background, current labs, and goals, I’d really appreciate recommendations on:

GH-only vs combining with testosterone

Whether TRT makes sense at this stage vs holding off

If there’s any role for something like Anavar in a controlled, performance-focused approach

How to best approach this while keeping long-term health

Appreciate any guidance from those who’ve been through it and can offer insight beyond just theory.

14-Day Training / Recovery / Lifestyle Log

Overview:

Age: 32

Height: 6’2”

Weight: 194–197 lbs (current: 195.7 lbs)

Body Fat: ~16-18%

Training Age: 16 years

Coaching: 6–8+ sessions/day

Wake Time: ~4:00 AM (occasionally 5–6 AM)

Personal Training Time: ~12:00 PM

Stress level - 7 (1 to 10)

Profession: Fitness Trainer and Gym Owner

Supplements

Creatine: 10g daily

Omega-3: morning

CoQ10: morning

Glucosamine: morning

Zinc: midday

Magnesium: before bed

Protein - 2 to 2 times a day

Supergreens (Live it Up)

Hydration

3–4L water daily

LMNT electrolytes pre-workout

Sleep (14-Day Average)

Sunday / Tuesday / Thursday: 6–6.5 hours

Monday / Wednesday / Friday: ~7 hours

Saturday: 7–7.5 hours

Bedtime: consistent 9:30–10:00 PM

Wake-ups: 1x/night

Sleep Quality: 6/10

Notes:

Feel like “pass out” sleep vs restorative

Reduced dreaming compared to past

DAILY NUTRITION PLAN (TRAINING DAY)

Calories: ~3,300 kcal
Protein: ~200-220g | Carbs: ~280-300g | Fats: ~90-100g

Meal 1 — after waking

1 medium banana (120g)

1 scoop whey protein (30g)

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast Bowl (8:30 AM)
Ingredients:

Greek yogurt

Cottage cheese

Oats

Whey protein (1 scoop)

Blueberries + strawberries (1 cup total)

Chia seeds (1 tbsp)

Pumpkin seeds (1 tbsp)

Sunflower seeds (1 tbsp)

Walnuts (15g)

Honey (1 tbsp)

Cinnamon

Macros:
Calories: 800
Protein: 55g
Carbs: 90g
Fats: 25g

Meal 3 — Pre-Workout (11:15 AM)

1 banana

Rice pudding (80-100g)

LMNT electrolytes

Macros:
Calories: 300
Protein: 5g
Carbs: 60g
Fats: 3g

Meal 4 — Post-Workout (1:30 PM)

250g chicken / steak / beef

Sweet potatoes (350–400g cooked)

Green salad (lettuce, cucumber, etc.)

Olives (8-10)

Macros:
Calories: 700
Protein: 60g
Carbs: 75g
Fats: 20g

Meal 5 —Shake (3 PM)

1 scoop whey protein

1 banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 6 — Pre-Evening Session (4:15 PM)

1 banana

Rice pudding (80-100g)

Macros:
Calories: 350
Protein: 8g
Carbs: 70g
Fats: 5g

Meal 7 — Snack During Coaching
Yogurt with 3 toasted dates plus tbsp olive oil and Himalayan salt ( highly recommend ) - sometimes do that pre workout too

Macros:
Calories: 200–250
Protein: 10–15g
Carbs: 25–30g
Fats: 5–8g

Meal 8 — Dinner (8:00 PM)

3–4 boiled eggs

Salmon (150–200g)

Baby potatoes (300g)

Macros:
Calories: 700
Protein: 50g
Carbs: 50g
Fats: 35g

WEEKEND NUTRITION PLAN (RECOVERY DAYS)
Calories: ~3,000 kcal
Protein: ~200g | Carbs: ~300g | Fats: ~105g

Meal 1 — Morning (Wake Up)

1 banana

1 scoop whey protein

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast (Main Weekend Meal)

3 whole eggs

2 slices sourdough bread

½ avocado

Feta cheese (30g)

Mozzarella (30g)

Cherry tomatoes

Olives (30g)

Olive oil (1 tbsp)

Macros:
Calories: ~800
Protein: 35g
Carbs: 50g
Fats: 50g

Meal 3 — Lunch

250–300g steak / chicken / ground beef

Carbs (choose one):

Rice (~200g cooked)

OR potatoes (~300g)

OR pasta (~250g)

Olive oil (1 tbsp)

Vegetables / salad

Macros:
Calories: ~700
Protein: 50g
Carbs: 60–70g
Fats: 25g

Meal 4 — Midday Shake

1 scoop whey protein

1 cup berries OR banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 5 — Afternoon Snack

OR Greek yogurt (1 cup) + toasted dates, tbsp olive oil and salt

Macros:
Calories: ~250–300
Protein: 10–20g
Carbs: 40–50g
Fats: 5–8g

Meal 6 — Dinner

Salmon (150–200g) OR Shrimps (10-15 pieces)

Baby potatoes (~250g)

Olive oil (1 tbsp)

Vegetables

Macros:
Calories: ~650
Protein: 40–50g
Carbs: 40g
Fats: 35g

Training Split (Current Block: Strength + Conditioning)
Monday – Lower (Max Force Focus)
Sets Reps

Sumo Deadlift: 6 x (8/4/2/1/1/1) - Max Force Stimulation

Leg Extensions: 4 x (10/8/8/6 + drop + 6)

BB Reverse Lunges: 4 x (14/12/10/10)

Adductor Machine: 4 x (20/18/15/15)

Tuesday – Upper Push

DB Chest Press: 5 x (10/8/6/6/6)

Military Press: 4 x (12/12/10/10)

Push-Ups: 4 sets to failure

Machine Triceps Press: 5 x (12/10/10/8/8)

DB OH Triceps Press: 4 x (12/10/10/8)

Dips: 3 sets to failure

Wednesday – Conditioning

Rope Jumps: 10–15 min

Ski Erg: 1k

Core Circuit (Plank 60s + Weighted Sit-Ups x30)

Repeat Ski + Core

Rotational work (woodchops/hay balers): 2–3 x 10/side

Thursday – Lower

BB Squat: 6 x (12/10/8/6/4/4)

BB RDL: 5 x (12/10/8/8/8)

DB Walking Lunges: 3 x 10 steps/side

Leg Curls: 3 x 12

Friday – Rest

Saturday – Upper Pull

Pull-Ups: 4 sets to failure

Underhand Lat Pulldown: 4 x (10/8/8)

BB Bent Row (OH): 4 x (12/10/8/8)

DB Shrugs: 5 x (15/12/12/10/10)

BB Curls: 5 x (10/8/8/6/6)

Sunday – Active Recovery

Walking: 6–8k steps

Training Style / Intensity

Intensity: 8–10/10 regularly

RIR:

Hard weeks: 0–2

Deload: 4–6

Core + Conditioning added to most sessions (ski/row/bike/rope for 10 min before weight lifting with core sequences incorporated in HIIT Style)

Emphasis: high output, high effort, long-term accumulated intensity

Daily Activity

Steps: 8–10k/day

Coaching Load:

6–8+ sessions/day

First session: ~8 AM

Last session: 4:30–7 PM

Constant on-feet + high engagement

Recovery & Biofeedback (Averages)

Morning Energy: 4/10

Libido: 4/10

Mood: 6/10

Motivation to Train: 5–6/10

Pumps: 4–6/10 (occasionally higher)

Soreness:

Persistent

Increased over last 2 years

Body Composition

Weight stable: 194–197 lbs

Noted changes:

Softer physique vs previous years

Increased difficulty maintaining waist

Mild water retention

Bloodwork

Total Testosterone: 760

Free Testosterone: 81

SHBG: 43

Estradiol (E2): 32

Prolactin: 7.9

Thyroid:

TSH: 1.5

T4: 1.4

T3: 3.8

Lipids:

Total Cholesterol: 185

HDL: 42

LDL: 124 (chronically elevated regardless of lifestyle)

Triglycerides: 91

Additional Notes

16 years consistent training without PEDs

Supplementation limited to:

Protein

Creatine

Targeted micronutrients based on bloodwork

No alcohol / drugs (occasional drink here and there)

Structured programming and recovery modalities in place

Considerations

Ordered GH (eurotropin) PSL

Fertility planning ( would like to have kids in 2-3 years)

Exploring optimization and taking physique to the next level

View attachment 208130

welcome fully to the EVO family

@Struman you look amazing and lean! true build for 16 years natural, you clearly left it all in the gym!

Happy to see you joining Team PSL @PSL @~Vision~ did you get the Eurotropin already or just ordering now?

Bloods
please share the actual bloods for us the paper

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

Doctakay · Apr 2, 2026

looking lean and mean brother. Excellent planning and layout.
Having that background of being a natural lifter, in tune with his body, is going to do wonders for you if you decide to go down the TRT route.
Speaking of which, at your age I wouldn't discourage hopping on, it's really a personal decision, but I would encourage you to review your sex hormones over a period of time and assess if you are in a period of natural decline and go from there, especially if you plan on fathering kids at any stage in the future. in which case I would suggest freezing some swimmers if you do hop on.
Personally I like the test and GH combo and I never intend on going back.

You're log is going to be an interesting one my bro, you're clearly a smart, dedicated and consistent dude, and will deploy your compounds with purpose.
I'll be following along on your log.
Welcome to Evo Brother @Struman

Grumpy · Apr 2, 2026

Great start to the log
Solid shape to start building on
Love the detail

waggat · Apr 3, 2026

Struman said:
Hello brothers and sisters

I’ve been training consistently for the past 16 years, starting in my mid-teens through a competitive athletic background and eventually transitioning into a full-time career in fitness. Over that time, I’ve built everything naturally, no cycles, no PEDs, nothing beyond basic supplementation like protein, creatine, and targeted micronutrients based on blood work.

Training, performance, and understanding the body have always been a huge part of my life, both personally and professionally. I’ve pushed hard, stayed consistent, and learned a lot through experience.

At this point, I feel like I’ve reached a stage where I want to take things to the next level, not out of impatience, but from a place of curiosity, experience, and readiness. The goal is to optimize recovery, performance, and overall physique in a more advanced way, while still approaching everything intelligently and with respect for long-term health.

This log will document that process, decisions, adjustments, feedback, and results as I move into this next phase.

At this stage, I’m looking for input from those with real experience, especially around how to approach this intelligently rather than just jumping in blindly.

I’ve already ordered GH and am currently waiting for it to arrive (PSL). The initial plan is to start there and assess how I respond in terms of recovery, sleep, and overall performance.

That said, I’m open to incorporating additional compounds depending on what makes the most sense in my situation. Options I’ve been considering including TRT or potentially something mild like Anavar, but I haven’t committed to anything beyond GH yet.

Given my background, current labs, and goals, I’d really appreciate recommendations on:

GH-only vs combining with testosterone

Whether TRT makes sense at this stage vs holding off

If there’s any role for something like Anavar in a controlled, performance-focused approach

How to best approach this while keeping long-term health

Appreciate any guidance from those who’ve been through it and can offer insight beyond just theory.

14-Day Training / Recovery / Lifestyle Log

Overview:

Age: 32

Height: 6’2”

Weight: 194–197 lbs (current: 195.7 lbs)

Body Fat: ~16-18%

Training Age: 16 years

Coaching: 6–8+ sessions/day

Wake Time: ~4:00 AM (occasionally 5–6 AM)

Personal Training Time: ~12:00 PM

Stress level - 7 (1 to 10)

Profession: Fitness Trainer and Gym Owner

Supplements

Creatine: 10g daily

Omega-3: morning

CoQ10: morning

Glucosamine: morning

Zinc: midday

Magnesium: before bed

Protein - 2 to 2 times a day

Supergreens (Live it Up)

Hydration

3–4L water daily

LMNT electrolytes pre-workout

Sleep (14-Day Average)

Sunday / Tuesday / Thursday: 6–6.5 hours

Monday / Wednesday / Friday: ~7 hours

Saturday: 7–7.5 hours

Bedtime: consistent 9:30–10:00 PM

Wake-ups: 1x/night

Sleep Quality: 6/10

Notes:

Feel like “pass out” sleep vs restorative

Reduced dreaming compared to past

DAILY NUTRITION PLAN (TRAINING DAY)

Calories: ~3,300 kcal
Protein: ~200-220g | Carbs: ~280-300g | Fats: ~90-100g

Meal 1 — after waking

1 medium banana (120g)

1 scoop whey protein (30g)

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast Bowl (8:30 AM)
Ingredients:

Greek yogurt

Cottage cheese

Oats

Whey protein (1 scoop)

Blueberries + strawberries (1 cup total)

Chia seeds (1 tbsp)

Pumpkin seeds (1 tbsp)

Sunflower seeds (1 tbsp)

Walnuts (15g)

Honey (1 tbsp)

Cinnamon

Macros:
Calories: 800
Protein: 55g
Carbs: 90g
Fats: 25g

Meal 3 — Pre-Workout (11:15 AM)

1 banana

Rice pudding (80-100g)

LMNT electrolytes

Macros:
Calories: 300
Protein: 5g
Carbs: 60g
Fats: 3g

Meal 4 — Post-Workout (1:30 PM)

250g chicken / steak / beef

Sweet potatoes (350–400g cooked)

Green salad (lettuce, cucumber, etc.)

Olives (8-10)

Macros:
Calories: 700
Protein: 60g
Carbs: 75g
Fats: 20g

Meal 5 —Shake (3 PM)

1 scoop whey protein

1 banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 6 — Pre-Evening Session (4:15 PM)

1 banana

Rice pudding (80-100g)

Macros:
Calories: 350
Protein: 8g
Carbs: 70g
Fats: 5g

Meal 7 — Snack During Coaching
Yogurt with 3 toasted dates plus tbsp olive oil and Himalayan salt ( highly recommend ) - sometimes do that pre workout too

Macros:
Calories: 200–250
Protein: 10–15g
Carbs: 25–30g
Fats: 5–8g

Meal 8 — Dinner (8:00 PM)

3–4 boiled eggs

Salmon (150–200g)

Baby potatoes (300g)

Macros:
Calories: 700
Protein: 50g
Carbs: 50g
Fats: 35g

WEEKEND NUTRITION PLAN (RECOVERY DAYS)
Calories: ~3,000 kcal
Protein: ~200g | Carbs: ~300g | Fats: ~105g

Meal 1 — Morning (Wake Up)

1 banana

1 scoop whey protein

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast (Main Weekend Meal)

3 whole eggs

2 slices sourdough bread

½ avocado

Feta cheese (30g)

Mozzarella (30g)

Cherry tomatoes

Olives (30g)

Olive oil (1 tbsp)

Macros:
Calories: ~800
Protein: 35g
Carbs: 50g
Fats: 50g

Meal 3 — Lunch

250–300g steak / chicken / ground beef

Carbs (choose one):

Rice (~200g cooked)

OR potatoes (~300g)

OR pasta (~250g)

Olive oil (1 tbsp)

Vegetables / salad

Macros:
Calories: ~700
Protein: 50g
Carbs: 60–70g
Fats: 25g

Meal 4 — Midday Shake

1 scoop whey protein

1 cup berries OR banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 5 — Afternoon Snack

OR Greek yogurt (1 cup) + toasted dates, tbsp olive oil and salt

Macros:
Calories: ~250–300
Protein: 10–20g
Carbs: 40–50g
Fats: 5–8g

Meal 6 — Dinner

Salmon (150–200g) OR Shrimps (10-15 pieces)

Baby potatoes (~250g)

Olive oil (1 tbsp)

Vegetables

Macros:
Calories: ~650
Protein: 40–50g
Carbs: 40g
Fats: 35g

Training Split (Current Block: Strength + Conditioning)
Monday – Lower (Max Force Focus)
Sets Reps

Sumo Deadlift: 6 x (8/4/2/1/1/1) - Max Force Stimulation

Leg Extensions: 4 x (10/8/8/6 + drop + 6)

BB Reverse Lunges: 4 x (14/12/10/10)

Adductor Machine: 4 x (20/18/15/15)

Tuesday – Upper Push

DB Chest Press: 5 x (10/8/6/6/6)

Military Press: 4 x (12/12/10/10)

Push-Ups: 4 sets to failure

Machine Triceps Press: 5 x (12/10/10/8/8)

DB OH Triceps Press: 4 x (12/10/10/8)

Dips: 3 sets to failure

Wednesday – Conditioning

Rope Jumps: 10–15 min

Ski Erg: 1k

Core Circuit (Plank 60s + Weighted Sit-Ups x30)

Repeat Ski + Core

Rotational work (woodchops/hay balers): 2–3 x 10/side

Thursday – Lower

BB Squat: 6 x (12/10/8/6/4/4)

BB RDL: 5 x (12/10/8/8/8)

DB Walking Lunges: 3 x 10 steps/side

Leg Curls: 3 x 12

Friday – Rest

Saturday – Upper Pull

Pull-Ups: 4 sets to failure

Underhand Lat Pulldown: 4 x (10/8/8)

BB Bent Row (OH): 4 x (12/10/8/8)

DB Shrugs: 5 x (15/12/12/10/10)

BB Curls: 5 x (10/8/8/6/6)

Sunday – Active Recovery

Walking: 6–8k steps

Training Style / Intensity

Intensity: 8–10/10 regularly

RIR:

Hard weeks: 0–2

Deload: 4–6

Core + Conditioning added to most sessions (ski/row/bike/rope for 10 min before weight lifting with core sequences incorporated in HIIT Style)

Emphasis: high output, high effort, long-term accumulated intensity

Daily Activity

Steps: 8–10k/day

Coaching Load:

6–8+ sessions/day

First session: ~8 AM

Last session: 4:30–7 PM

Constant on-feet + high engagement

Recovery & Biofeedback (Averages)

Morning Energy: 4/10

Libido: 4/10

Mood: 6/10

Motivation to Train: 5–6/10

Pumps: 4–6/10 (occasionally higher)

Soreness:

Persistent

Increased over last 2 years

Body Composition

Weight stable: 194–197 lbs

Noted changes:

Softer physique vs previous years

Increased difficulty maintaining waist

Mild water retention

Bloodwork

Total Testosterone: 760

Free Testosterone: 81

SHBG: 43

Estradiol (E2): 32

Prolactin: 7.9

Thyroid:

TSH: 1.5

T4: 1.4

T3: 3.8

Lipids:

Total Cholesterol: 185

HDL: 42

LDL: 124 (chronically elevated regardless of lifestyle)

Triglycerides: 91

Additional Notes

16 years consistent training without PEDs

Supplementation limited to:

Protein

Creatine

Targeted micronutrients based on bloodwork

No alcohol / drugs (occasional drink here and there)

Structured programming and recovery modalities in place

Considerations

Ordered GH (eurotropin) PSL

Fertility planning ( would like to have kids in 2-3 years)

Exploring optimization and taking physique to the next level

View attachment 208130

Welcome to Evo mate.

Your meals/ macros look good. Training looks alright (on upper/lower I would prefer hitting everything both days instead on one push and one pull).

You look good in the photo too.

I'll have to let other chime in as to recommendations on test cycle / TRT for someone still wanting kids. Your total T looks alright but free T is lowish. Looks like you have some symptoms of low T.

Mobster · Apr 3, 2026

I wanna see less of an AI write up and more of YOURS

stevesmi · Apr 3, 2026

Struman said:
Hello brothers and sisters

I’ve been training consistently for the past 16 years, starting in my mid-teens through a competitive athletic background and eventually transitioning into a full-time career in fitness. Over that time, I’ve built everything naturally, no cycles, no PEDs, nothing beyond basic supplementation like protein, creatine, and targeted micronutrients based on blood work.

Training, performance, and understanding the body have always been a huge part of my life, both personally and professionally. I’ve pushed hard, stayed consistent, and learned a lot through experience.

At this point, I feel like I’ve reached a stage where I want to take things to the next level, not out of impatience, but from a place of curiosity, experience, and readiness. The goal is to optimize recovery, performance, and overall physique in a more advanced way, while still approaching everything intelligently and with respect for long-term health.

This log will document that process, decisions, adjustments, feedback, and results as I move into this next phase.

At this stage, I’m looking for input from those with real experience, especially around how to approach this intelligently rather than just jumping in blindly.

I’ve already ordered GH and am currently waiting for it to arrive (PSL). The initial plan is to start there and assess how I respond in terms of recovery, sleep, and overall performance.

That said, I’m open to incorporating additional compounds depending on what makes the most sense in my situation. Options I’ve been considering including TRT or potentially something mild like Anavar, but I haven’t committed to anything beyond GH yet.

Given my background, current labs, and goals, I’d really appreciate recommendations on:

GH-only vs combining with testosterone

Whether TRT makes sense at this stage vs holding off

If there’s any role for something like Anavar in a controlled, performance-focused approach

How to best approach this while keeping long-term health

Appreciate any guidance from those who’ve been through it and can offer insight beyond just theory.

14-Day Training / Recovery / Lifestyle Log

Overview:

Age: 32

Height: 6’2”

Weight: 194–197 lbs (current: 195.7 lbs)

Body Fat: ~16-18%

Training Age: 16 years

Coaching: 6–8+ sessions/day

Wake Time: ~4:00 AM (occasionally 5–6 AM)

Personal Training Time: ~12:00 PM

Stress level - 7 (1 to 10)

Profession: Fitness Trainer and Gym Owner

Supplements

Creatine: 10g daily

Omega-3: morning

CoQ10: morning

Glucosamine: morning

Zinc: midday

Magnesium: before bed

Protein - 2 to 2 times a day

Supergreens (Live it Up)

Hydration

3–4L water daily

LMNT electrolytes pre-workout

Sleep (14-Day Average)

Sunday / Tuesday / Thursday: 6–6.5 hours

Monday / Wednesday / Friday: ~7 hours

Saturday: 7–7.5 hours

Bedtime: consistent 9:30–10:00 PM

Wake-ups: 1x/night

Sleep Quality: 6/10

Notes:

Feel like “pass out” sleep vs restorative

Reduced dreaming compared to past

DAILY NUTRITION PLAN (TRAINING DAY)

Calories: ~3,300 kcal
Protein: ~200-220g | Carbs: ~280-300g | Fats: ~90-100g

Meal 1 — after waking

1 medium banana (120g)

1 scoop whey protein (30g)

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast Bowl (8:30 AM)
Ingredients:

Greek yogurt

Cottage cheese

Oats

Whey protein (1 scoop)

Blueberries + strawberries (1 cup total)

Chia seeds (1 tbsp)

Pumpkin seeds (1 tbsp)

Sunflower seeds (1 tbsp)

Walnuts (15g)

Honey (1 tbsp)

Cinnamon

Macros:
Calories: 800
Protein: 55g
Carbs: 90g
Fats: 25g

Meal 3 — Pre-Workout (11:15 AM)

1 banana

Rice pudding (80-100g)

LMNT electrolytes

Macros:
Calories: 300
Protein: 5g
Carbs: 60g
Fats: 3g

Meal 4 — Post-Workout (1:30 PM)

250g chicken / steak / beef

Sweet potatoes (350–400g cooked)

Green salad (lettuce, cucumber, etc.)

Olives (8-10)

Macros:
Calories: 700
Protein: 60g
Carbs: 75g
Fats: 20g

Meal 5 —Shake (3 PM)

1 scoop whey protein

1 banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 6 — Pre-Evening Session (4:15 PM)

1 banana

Rice pudding (80-100g)

Macros:
Calories: 350
Protein: 8g
Carbs: 70g
Fats: 5g

Meal 7 — Snack During Coaching
Yogurt with 3 toasted dates plus tbsp olive oil and Himalayan salt ( highly recommend ) - sometimes do that pre workout too

Macros:
Calories: 200–250
Protein: 10–15g
Carbs: 25–30g
Fats: 5–8g

Meal 8 — Dinner (8:00 PM)

3–4 boiled eggs

Salmon (150–200g)

Baby potatoes (300g)

Macros:
Calories: 700
Protein: 50g
Carbs: 50g
Fats: 35g

WEEKEND NUTRITION PLAN (RECOVERY DAYS)
Calories: ~3,000 kcal
Protein: ~200g | Carbs: ~300g | Fats: ~105g

Meal 1 — Morning (Wake Up)

1 banana

1 scoop whey protein

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast (Main Weekend Meal)

3 whole eggs

2 slices sourdough bread

½ avocado

Feta cheese (30g)

Mozzarella (30g)

Cherry tomatoes

Olives (30g)

Olive oil (1 tbsp)

Macros:
Calories: ~800
Protein: 35g
Carbs: 50g
Fats: 50g

Meal 3 — Lunch

250–300g steak / chicken / ground beef

Carbs (choose one):

Rice (~200g cooked)

OR potatoes (~300g)

OR pasta (~250g)

Olive oil (1 tbsp)

Vegetables / salad

Macros:
Calories: ~700
Protein: 50g
Carbs: 60–70g
Fats: 25g

Meal 4 — Midday Shake

1 scoop whey protein

1 cup berries OR banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 5 — Afternoon Snack

OR Greek yogurt (1 cup) + toasted dates, tbsp olive oil and salt

Macros:
Calories: ~250–300
Protein: 10–20g
Carbs: 40–50g
Fats: 5–8g

Meal 6 — Dinner

Salmon (150–200g) OR Shrimps (10-15 pieces)

Baby potatoes (~250g)

Olive oil (1 tbsp)

Vegetables

Macros:
Calories: ~650
Protein: 40–50g
Carbs: 40g
Fats: 35g

Training Split (Current Block: Strength + Conditioning)
Monday – Lower (Max Force Focus)
Sets Reps

Sumo Deadlift: 6 x (8/4/2/1/1/1) - Max Force Stimulation

Leg Extensions: 4 x (10/8/8/6 + drop + 6)

BB Reverse Lunges: 4 x (14/12/10/10)

Adductor Machine: 4 x (20/18/15/15)

Tuesday – Upper Push

DB Chest Press: 5 x (10/8/6/6/6)

Military Press: 4 x (12/12/10/10)

Push-Ups: 4 sets to failure

Machine Triceps Press: 5 x (12/10/10/8/8)

DB OH Triceps Press: 4 x (12/10/10/8)

Dips: 3 sets to failure

Wednesday – Conditioning

Rope Jumps: 10–15 min

Ski Erg: 1k

Core Circuit (Plank 60s + Weighted Sit-Ups x30)

Repeat Ski + Core

Rotational work (woodchops/hay balers): 2–3 x 10/side

Thursday – Lower

BB Squat: 6 x (12/10/8/6/4/4)

BB RDL: 5 x (12/10/8/8/8)

DB Walking Lunges: 3 x 10 steps/side

Leg Curls: 3 x 12

Friday – Rest

Saturday – Upper Pull

Pull-Ups: 4 sets to failure

Underhand Lat Pulldown: 4 x (10/8/8)

BB Bent Row (OH): 4 x (12/10/8/8)

DB Shrugs: 5 x (15/12/12/10/10)

BB Curls: 5 x (10/8/8/6/6)

Sunday – Active Recovery

Walking: 6–8k steps

Training Style / Intensity

Intensity: 8–10/10 regularly

RIR:

Hard weeks: 0–2

Deload: 4–6

Core + Conditioning added to most sessions (ski/row/bike/rope for 10 min before weight lifting with core sequences incorporated in HIIT Style)

Emphasis: high output, high effort, long-term accumulated intensity

Daily Activity

Steps: 8–10k/day

Coaching Load:

6–8+ sessions/day

First session: ~8 AM

Last session: 4:30–7 PM

Constant on-feet + high engagement

Recovery & Biofeedback (Averages)

Morning Energy: 4/10

Libido: 4/10

Mood: 6/10

Motivation to Train: 5–6/10

Pumps: 4–6/10 (occasionally higher)

Soreness:

Persistent

Increased over last 2 years

Body Composition

Weight stable: 194–197 lbs

Noted changes:

Softer physique vs previous years

Increased difficulty maintaining waist

Mild water retention

Bloodwork

Total Testosterone: 760

Free Testosterone: 81

SHBG: 43

Estradiol (E2): 32

Prolactin: 7.9

Thyroid:

TSH: 1.5

T4: 1.4

T3: 3.8

Lipids:

Total Cholesterol: 185

HDL: 42

LDL: 124 (chronically elevated regardless of lifestyle)

Triglycerides: 91

Additional Notes

16 years consistent training without PEDs

Supplementation limited to:

Protein

Creatine

Targeted micronutrients based on bloodwork

No alcohol / drugs (occasional drink here and there)

Structured programming and recovery modalities in place

Considerations

Ordered GH (eurotropin) PSL

Fertility planning ( would like to have kids in 2-3 years)

Exploring optimization and taking physique to the next level

View attachment 208130

@Struman you're going to get outstanding results on this bro. I'm looking forward to seeing how far you can push yourself. The diet looks tremendous.

ceo · Apr 3, 2026

Struman said:
Hello brothers and sisters

I’ve been training consistently for the past 16 years, starting in my mid-teens through a competitive athletic background and eventually transitioning into a full-time career in fitness. Over that time, I’ve built everything naturally, no cycles, no PEDs, nothing beyond basic supplementation like protein, creatine, and targeted micronutrients based on blood work.

Training, performance, and understanding the body have always been a huge part of my life, both personally and professionally. I’ve pushed hard, stayed consistent, and learned a lot through experience.

At this point, I feel like I’ve reached a stage where I want to take things to the next level, not out of impatience, but from a place of curiosity, experience, and readiness. The goal is to optimize recovery, performance, and overall physique in a more advanced way, while still approaching everything intelligently and with respect for long-term health.

This log will document that process, decisions, adjustments, feedback, and results as I move into this next phase.

At this stage, I’m looking for input from those with real experience, especially around how to approach this intelligently rather than just jumping in blindly.

I’ve already ordered GH and am currently waiting for it to arrive (PSL). The initial plan is to start there and assess how I respond in terms of recovery, sleep, and overall performance.

That said, I’m open to incorporating additional compounds depending on what makes the most sense in my situation. Options I’ve been considering including TRT or potentially something mild like Anavar, but I haven’t committed to anything beyond GH yet.

Given my background, current labs, and goals, I’d really appreciate recommendations on:

GH-only vs combining with testosterone

Whether TRT makes sense at this stage vs holding off

If there’s any role for something like Anavar in a controlled, performance-focused approach

How to best approach this while keeping long-term health

Appreciate any guidance from those who’ve been through it and can offer insight beyond just theory.

14-Day Training / Recovery / Lifestyle Log

Overview:

Age: 32

Height: 6’2”

Weight: 194–197 lbs (current: 195.7 lbs)

Body Fat: ~16-18%

Training Age: 16 years

Coaching: 6–8+ sessions/day

Wake Time: ~4:00 AM (occasionally 5–6 AM)

Personal Training Time: ~12:00 PM

Stress level - 7 (1 to 10)

Profession: Fitness Trainer and Gym Owner

Supplements

Creatine: 10g daily

Omega-3: morning

CoQ10: morning

Glucosamine: morning

Zinc: midday

Magnesium: before bed

Protein - 2 to 2 times a day

Supergreens (Live it Up)

Hydration

3–4L water daily

LMNT electrolytes pre-workout

Sleep (14-Day Average)

Sunday / Tuesday / Thursday: 6–6.5 hours

Monday / Wednesday / Friday: ~7 hours

Saturday: 7–7.5 hours

Bedtime: consistent 9:30–10:00 PM

Wake-ups: 1x/night

Sleep Quality: 6/10

Notes:

Feel like “pass out” sleep vs restorative

Reduced dreaming compared to past

DAILY NUTRITION PLAN (TRAINING DAY)

Calories: ~3,300 kcal
Protein: ~200-220g | Carbs: ~280-300g | Fats: ~90-100g

Meal 1 — after waking

1 medium banana (120g)

1 scoop whey protein (30g)

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast Bowl (8:30 AM)
Ingredients:

Greek yogurt

Cottage cheese

Oats

Whey protein (1 scoop)

Blueberries + strawberries (1 cup total)

Chia seeds (1 tbsp)

Pumpkin seeds (1 tbsp)

Sunflower seeds (1 tbsp)

Walnuts (15g)

Honey (1 tbsp)

Cinnamon

Macros:
Calories: 800
Protein: 55g
Carbs: 90g
Fats: 25g

Meal 3 — Pre-Workout (11:15 AM)

1 banana

Rice pudding (80-100g)

LMNT electrolytes

Macros:
Calories: 300
Protein: 5g
Carbs: 60g
Fats: 3g

Meal 4 — Post-Workout (1:30 PM)

250g chicken / steak / beef

Sweet potatoes (350–400g cooked)

Green salad (lettuce, cucumber, etc.)

Olives (8-10)

Macros:
Calories: 700
Protein: 60g
Carbs: 75g
Fats: 20g

Meal 5 —Shake (3 PM)

1 scoop whey protein

1 banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 6 — Pre-Evening Session (4:15 PM)

1 banana

Rice pudding (80-100g)

Macros:
Calories: 350
Protein: 8g
Carbs: 70g
Fats: 5g

Meal 7 — Snack During Coaching
Yogurt with 3 toasted dates plus tbsp olive oil and Himalayan salt ( highly recommend ) - sometimes do that pre workout too

Macros:
Calories: 200–250
Protein: 10–15g
Carbs: 25–30g
Fats: 5–8g

Meal 8 — Dinner (8:00 PM)

3–4 boiled eggs

Salmon (150–200g)

Baby potatoes (300g)

Macros:
Calories: 700
Protein: 50g
Carbs: 50g
Fats: 35g

WEEKEND NUTRITION PLAN (RECOVERY DAYS)
Calories: ~3,000 kcal
Protein: ~200g | Carbs: ~300g | Fats: ~105g

Meal 1 — Morning (Wake Up)

1 banana

1 scoop whey protein

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast (Main Weekend Meal)

3 whole eggs

2 slices sourdough bread

½ avocado

Feta cheese (30g)

Mozzarella (30g)

Cherry tomatoes

Olives (30g)

Olive oil (1 tbsp)

Macros:
Calories: ~800
Protein: 35g
Carbs: 50g
Fats: 50g

Meal 3 — Lunch

250–300g steak / chicken / ground beef

Carbs (choose one):

Rice (~200g cooked)

OR potatoes (~300g)

OR pasta (~250g)

Olive oil (1 tbsp)

Vegetables / salad

Macros:
Calories: ~700
Protein: 50g
Carbs: 60–70g
Fats: 25g

Meal 4 — Midday Shake

1 scoop whey protein

1 cup berries OR banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 5 — Afternoon Snack

OR Greek yogurt (1 cup) + toasted dates, tbsp olive oil and salt

Macros:
Calories: ~250–300
Protein: 10–20g
Carbs: 40–50g
Fats: 5–8g

Meal 6 — Dinner

Salmon (150–200g) OR Shrimps (10-15 pieces)

Baby potatoes (~250g)

Olive oil (1 tbsp)

Vegetables

Macros:
Calories: ~650
Protein: 40–50g
Carbs: 40g
Fats: 35g

Training Split (Current Block: Strength + Conditioning)
Monday – Lower (Max Force Focus)
Sets Reps

Sumo Deadlift: 6 x (8/4/2/1/1/1) - Max Force Stimulation

Leg Extensions: 4 x (10/8/8/6 + drop + 6)

BB Reverse Lunges: 4 x (14/12/10/10)

Adductor Machine: 4 x (20/18/15/15)

Tuesday – Upper Push

DB Chest Press: 5 x (10/8/6/6/6)

Military Press: 4 x (12/12/10/10)

Push-Ups: 4 sets to failure

Machine Triceps Press: 5 x (12/10/10/8/8)

DB OH Triceps Press: 4 x (12/10/10/8)

Dips: 3 sets to failure

Wednesday – Conditioning

Rope Jumps: 10–15 min

Ski Erg: 1k

Core Circuit (Plank 60s + Weighted Sit-Ups x30)

Repeat Ski + Core

Rotational work (woodchops/hay balers): 2–3 x 10/side

Thursday – Lower

BB Squat: 6 x (12/10/8/6/4/4)

BB RDL: 5 x (12/10/8/8/8)

DB Walking Lunges: 3 x 10 steps/side

Leg Curls: 3 x 12

Friday – Rest

Saturday – Upper Pull

Pull-Ups: 4 sets to failure

Underhand Lat Pulldown: 4 x (10/8/8)

BB Bent Row (OH): 4 x (12/10/8/8)

DB Shrugs: 5 x (15/12/12/10/10)

BB Curls: 5 x (10/8/8/6/6)

Sunday – Active Recovery

Walking: 6–8k steps

Training Style / Intensity

Intensity: 8–10/10 regularly

RIR:

Hard weeks: 0–2

Deload: 4–6

Core + Conditioning added to most sessions (ski/row/bike/rope for 10 min before weight lifting with core sequences incorporated in HIIT Style)

Emphasis: high output, high effort, long-term accumulated intensity

Daily Activity

Steps: 8–10k/day

Coaching Load:

6–8+ sessions/day

First session: ~8 AM

Last session: 4:30–7 PM

Constant on-feet + high engagement

Recovery & Biofeedback (Averages)

Morning Energy: 4/10

Libido: 4/10

Mood: 6/10

Motivation to Train: 5–6/10

Pumps: 4–6/10 (occasionally higher)

Soreness:

Persistent

Increased over last 2 years

Body Composition

Weight stable: 194–197 lbs

Noted changes:

Softer physique vs previous years

Increased difficulty maintaining waist

Mild water retention

Bloodwork

Total Testosterone: 760

Free Testosterone: 81

SHBG: 43

Estradiol (E2): 32

Prolactin: 7.9

Thyroid:

TSH: 1.5

T4: 1.4

T3: 3.8

Lipids:

Total Cholesterol: 185

HDL: 42

LDL: 124 (chronically elevated regardless of lifestyle)

Triglycerides: 91

Additional Notes

16 years consistent training without PEDs

Supplementation limited to:

Protein

Creatine

Targeted micronutrients based on bloodwork

No alcohol / drugs (occasional drink here and there)

Structured programming and recovery modalities in place

Considerations

Ordered GH (eurotropin) PSL

Fertility planning ( would like to have kids in 2-3 years)

Exploring optimization and taking physique to the next level

View attachment 208130

Bros, you look solid in your picture. I can't wait to see you continue to improve. I want to see you with a six-pack by the time this log is over. @Struman

Ulter · Apr 3, 2026

Struman said:
Hello brothers and sisters

I’ve been training consistently for the past 16 years, starting in my mid-teens through a competitive athletic background and eventually transitioning into a full-time career in fitness. Over that time, I’ve built everything naturally, no cycles, no PEDs, nothing beyond basic supplementation like protein, creatine, and targeted micronutrients based on blood work.

Training, performance, and understanding the body have always been a huge part of my life, both personally and professionally. I’ve pushed hard, stayed consistent, and learned a lot through experience.

At this point, I feel like I’ve reached a stage where I want to take things to the next level, not out of impatience, but from a place of curiosity, experience, and readiness. The goal is to optimize recovery, performance, and overall physique in a more advanced way, while still approaching everything intelligently and with respect for long-term health.

This log will document that process, decisions, adjustments, feedback, and results as I move into this next phase.

At this stage, I’m looking for input from those with real experience, especially around how to approach this intelligently rather than just jumping in blindly.

I’ve already ordered GH and am currently waiting for it to arrive (PSL). The initial plan is to start there and assess how I respond in terms of recovery, sleep, and overall performance.

That said, I’m open to incorporating additional compounds depending on what makes the most sense in my situation. Options I’ve been considering including TRT or potentially something mild like Anavar, but I haven’t committed to anything beyond GH yet.

Given my background, current labs, and goals, I’d really appreciate recommendations on:

GH-only vs combining with testosterone

Whether TRT makes sense at this stage vs holding off

If there’s any role for something like Anavar in a controlled, performance-focused approach

How to best approach this while keeping long-term health

Appreciate any guidance from those who’ve been through it and can offer insight beyond just theory.

14-Day Training / Recovery / Lifestyle Log

Overview:

Age: 32

Height: 6’2”

Weight: 194–197 lbs (current: 195.7 lbs)

Body Fat: ~16-18%

Training Age: 16 years

Coaching: 6–8+ sessions/day

Wake Time: ~4:00 AM (occasionally 5–6 AM)

Personal Training Time: ~12:00 PM

Stress level - 7 (1 to 10)

Profession: Fitness Trainer and Gym Owner

Supplements

Creatine: 10g daily

Omega-3: morning

CoQ10: morning

Glucosamine: morning

Zinc: midday

Magnesium: before bed

Protein - 2 to 2 times a day

Supergreens (Live it Up)

Hydration

3–4L water daily

LMNT electrolytes pre-workout

Sleep (14-Day Average)

Sunday / Tuesday / Thursday: 6–6.5 hours

Monday / Wednesday / Friday: ~7 hours

Saturday: 7–7.5 hours

Bedtime: consistent 9:30–10:00 PM

Wake-ups: 1x/night

Sleep Quality: 6/10

Notes:

Feel like “pass out” sleep vs restorative

Reduced dreaming compared to past

DAILY NUTRITION PLAN (TRAINING DAY)

Calories: ~3,300 kcal
Protein: ~200-220g | Carbs: ~280-300g | Fats: ~90-100g

Meal 1 — after waking

1 medium banana (120g)

1 scoop whey protein (30g)

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast Bowl (8:30 AM)
Ingredients:

Greek yogurt

Cottage cheese

Oats

Whey protein (1 scoop)

Blueberries + strawberries (1 cup total)

Chia seeds (1 tbsp)

Pumpkin seeds (1 tbsp)

Sunflower seeds (1 tbsp)

Walnuts (15g)

Honey (1 tbsp)

Cinnamon

Macros:
Calories: 800
Protein: 55g
Carbs: 90g
Fats: 25g

Meal 3 — Pre-Workout (11:15 AM)

1 banana

Rice pudding (80-100g)

LMNT electrolytes

Macros:
Calories: 300
Protein: 5g
Carbs: 60g
Fats: 3g

Meal 4 — Post-Workout (1:30 PM)

250g chicken / steak / beef

Sweet potatoes (350–400g cooked)

Green salad (lettuce, cucumber, etc.)

Olives (8-10)

Macros:
Calories: 700
Protein: 60g
Carbs: 75g
Fats: 20g

Meal 5 —Shake (3 PM)

1 scoop whey protein

1 banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 6 — Pre-Evening Session (4:15 PM)

1 banana

Rice pudding (80-100g)

Macros:
Calories: 350
Protein: 8g
Carbs: 70g
Fats: 5g

Meal 7 — Snack During Coaching
Yogurt with 3 toasted dates plus tbsp olive oil and Himalayan salt ( highly recommend ) - sometimes do that pre workout too

Macros:
Calories: 200–250
Protein: 10–15g
Carbs: 25–30g
Fats: 5–8g

Meal 8 — Dinner (8:00 PM)

3–4 boiled eggs

Salmon (150–200g)

Baby potatoes (300g)

Macros:
Calories: 700
Protein: 50g
Carbs: 50g
Fats: 35g

WEEKEND NUTRITION PLAN (RECOVERY DAYS)
Calories: ~3,000 kcal
Protein: ~200g | Carbs: ~300g | Fats: ~105g

Meal 1 — Morning (Wake Up)

1 banana

1 scoop whey protein

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast (Main Weekend Meal)

3 whole eggs

2 slices sourdough bread

½ avocado

Feta cheese (30g)

Mozzarella (30g)

Cherry tomatoes

Olives (30g)

Olive oil (1 tbsp)

Macros:
Calories: ~800
Protein: 35g
Carbs: 50g
Fats: 50g

Meal 3 — Lunch

250–300g steak / chicken / ground beef

Carbs (choose one):

Rice (~200g cooked)

OR potatoes (~300g)

OR pasta (~250g)

Olive oil (1 tbsp)

Vegetables / salad

Macros:
Calories: ~700
Protein: 50g
Carbs: 60–70g
Fats: 25g

Meal 4 — Midday Shake

1 scoop whey protein

1 cup berries OR banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 5 — Afternoon Snack

OR Greek yogurt (1 cup) + toasted dates, tbsp olive oil and salt

Macros:
Calories: ~250–300
Protein: 10–20g
Carbs: 40–50g
Fats: 5–8g

Meal 6 — Dinner

Salmon (150–200g) OR Shrimps (10-15 pieces)

Baby potatoes (~250g)

Olive oil (1 tbsp)

Vegetables

Macros:
Calories: ~650
Protein: 40–50g
Carbs: 40g
Fats: 35g

Training Split (Current Block: Strength + Conditioning)
Monday – Lower (Max Force Focus)
Sets Reps

Sumo Deadlift: 6 x (8/4/2/1/1/1) - Max Force Stimulation

Leg Extensions: 4 x (10/8/8/6 + drop + 6)

BB Reverse Lunges: 4 x (14/12/10/10)

Adductor Machine: 4 x (20/18/15/15)

Tuesday – Upper Push

DB Chest Press: 5 x (10/8/6/6/6)

Military Press: 4 x (12/12/10/10)

Push-Ups: 4 sets to failure

Machine Triceps Press: 5 x (12/10/10/8/8)

DB OH Triceps Press: 4 x (12/10/10/8)

Dips: 3 sets to failure

Wednesday – Conditioning

Rope Jumps: 10–15 min

Ski Erg: 1k

Core Circuit (Plank 60s + Weighted Sit-Ups x30)

Repeat Ski + Core

Rotational work (woodchops/hay balers): 2–3 x 10/side

Thursday – Lower

BB Squat: 6 x (12/10/8/6/4/4)

BB RDL: 5 x (12/10/8/8/8)

DB Walking Lunges: 3 x 10 steps/side

Leg Curls: 3 x 12

Friday – Rest

Saturday – Upper Pull

Pull-Ups: 4 sets to failure

Underhand Lat Pulldown: 4 x (10/8/8)

BB Bent Row (OH): 4 x (12/10/8/8)

DB Shrugs: 5 x (15/12/12/10/10)

BB Curls: 5 x (10/8/8/6/6)

Sunday – Active Recovery

Walking: 6–8k steps

Training Style / Intensity

Intensity: 8–10/10 regularly

RIR:

Hard weeks: 0–2

Deload: 4–6

Core + Conditioning added to most sessions (ski/row/bike/rope for 10 min before weight lifting with core sequences incorporated in HIIT Style)

Emphasis: high output, high effort, long-term accumulated intensity

Daily Activity

Steps: 8–10k/day

Coaching Load:

6–8+ sessions/day

First session: ~8 AM

Last session: 4:30–7 PM

Constant on-feet + high engagement

Recovery & Biofeedback (Averages)

Morning Energy: 4/10

Libido: 4/10

Mood: 6/10

Motivation to Train: 5–6/10

Pumps: 4–6/10 (occasionally higher)

Soreness:

Persistent

Increased over last 2 years

Body Composition

Weight stable: 194–197 lbs

Noted changes:

Softer physique vs previous years

Increased difficulty maintaining waist

Mild water retention

Bloodwork

Total Testosterone: 760

Free Testosterone: 81

SHBG: 43

Estradiol (E2): 32

Prolactin: 7.9

Thyroid:

TSH: 1.5

T4: 1.4

T3: 3.8

Lipids:

Total Cholesterol: 185

HDL: 42

LDL: 124 (chronically elevated regardless of lifestyle)

Triglycerides: 91

Additional Notes

16 years consistent training without PEDs

Supplementation limited to:

Protein

Creatine

Targeted micronutrients based on bloodwork

No alcohol / drugs (occasional drink here and there)

Structured programming and recovery modalities in place

Considerations

Ordered GH (eurotropin) PSL

Fertility planning ( would like to have kids in 2-3 years)

Exploring optimization and taking physique to the next level

View attachment 208130

You'll get great results on HGH from PSL. It's going to help you a lot. Make sure, if you're planning for fertility, that you get your sperm tested and that will tell you how much sperm you have. @Struman You can go from there.

ROIDDERS · Apr 3, 2026

Struman said:
Hello brothers and sisters

I’ve been training consistently for the past 16 years, starting in my mid-teens through a competitive athletic background and eventually transitioning into a full-time career in fitness. Over that time, I’ve built everything naturally, no cycles, no PEDs, nothing beyond basic supplementation like protein, creatine, and targeted micronutrients based on blood work.

Training, performance, and understanding the body have always been a huge part of my life, both personally and professionally. I’ve pushed hard, stayed consistent, and learned a lot through experience.

At this point, I feel like I’ve reached a stage where I want to take things to the next level, not out of impatience, but from a place of curiosity, experience, and readiness. The goal is to optimize recovery, performance, and overall physique in a more advanced way, while still approaching everything intelligently and with respect for long-term health.

This log will document that process, decisions, adjustments, feedback, and results as I move into this next phase.

At this stage, I’m looking for input from those with real experience, especially around how to approach this intelligently rather than just jumping in blindly.

I’ve already ordered GH and am currently waiting for it to arrive (PSL). The initial plan is to start there and assess how I respond in terms of recovery, sleep, and overall performance.

That said, I’m open to incorporating additional compounds depending on what makes the most sense in my situation. Options I’ve been considering including TRT or potentially something mild like Anavar, but I haven’t committed to anything beyond GH yet.

Given my background, current labs, and goals, I’d really appreciate recommendations on:

GH-only vs combining with testosterone

Whether TRT makes sense at this stage vs holding off

If there’s any role for something like Anavar in a controlled, performance-focused approach

How to best approach this while keeping long-term health

Appreciate any guidance from those who’ve been through it and can offer insight beyond just theory.

14-Day Training / Recovery / Lifestyle Log

Overview:

Age: 32

Height: 6’2”

Weight: 194–197 lbs (current: 195.7 lbs)

Body Fat: ~16-18%

Training Age: 16 years

Coaching: 6–8+ sessions/day

Wake Time: ~4:00 AM (occasionally 5–6 AM)

Personal Training Time: ~12:00 PM

Stress level - 7 (1 to 10)

Profession: Fitness Trainer and Gym Owner

Supplements

Creatine: 10g daily

Omega-3: morning

CoQ10: morning

Glucosamine: morning

Zinc: midday

Magnesium: before bed

Protein - 2 to 2 times a day

Supergreens (Live it Up)

Hydration

3–4L water daily

LMNT electrolytes pre-workout

Sleep (14-Day Average)

Sunday / Tuesday / Thursday: 6–6.5 hours

Monday / Wednesday / Friday: ~7 hours

Saturday: 7–7.5 hours

Bedtime: consistent 9:30–10:00 PM

Wake-ups: 1x/night

Sleep Quality: 6/10

Notes:

Feel like “pass out” sleep vs restorative

Reduced dreaming compared to past

DAILY NUTRITION PLAN (TRAINING DAY)

Calories: ~3,300 kcal
Protein: ~200-220g | Carbs: ~280-300g | Fats: ~90-100g

Meal 1 — after waking

1 medium banana (120g)

1 scoop whey protein (30g)

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast Bowl (8:30 AM)
Ingredients:

Greek yogurt

Cottage cheese

Oats

Whey protein (1 scoop)

Blueberries + strawberries (1 cup total)

Chia seeds (1 tbsp)

Pumpkin seeds (1 tbsp)

Sunflower seeds (1 tbsp)

Walnuts (15g)

Honey (1 tbsp)

Cinnamon

Macros:
Calories: 800
Protein: 55g
Carbs: 90g
Fats: 25g

Meal 3 — Pre-Workout (11:15 AM)

1 banana

Rice pudding (80-100g)

LMNT electrolytes

Macros:
Calories: 300
Protein: 5g
Carbs: 60g
Fats: 3g

Meal 4 — Post-Workout (1:30 PM)

250g chicken / steak / beef

Sweet potatoes (350–400g cooked)

Green salad (lettuce, cucumber, etc.)

Olives (8-10)

Macros:
Calories: 700
Protein: 60g
Carbs: 75g
Fats: 20g

Meal 5 —Shake (3 PM)

1 scoop whey protein

1 banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 6 — Pre-Evening Session (4:15 PM)

1 banana

Rice pudding (80-100g)

Macros:
Calories: 350
Protein: 8g
Carbs: 70g
Fats: 5g

Meal 7 — Snack During Coaching
Yogurt with 3 toasted dates plus tbsp olive oil and Himalayan salt ( highly recommend ) - sometimes do that pre workout too

Macros:
Calories: 200–250
Protein: 10–15g
Carbs: 25–30g
Fats: 5–8g

Meal 8 — Dinner (8:00 PM)

3–4 boiled eggs

Salmon (150–200g)

Baby potatoes (300g)

Macros:
Calories: 700
Protein: 50g
Carbs: 50g
Fats: 35g

WEEKEND NUTRITION PLAN (RECOVERY DAYS)
Calories: ~3,000 kcal
Protein: ~200g | Carbs: ~300g | Fats: ~105g

Meal 1 — Morning (Wake Up)

1 banana

1 scoop whey protein

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast (Main Weekend Meal)

3 whole eggs

2 slices sourdough bread

½ avocado

Feta cheese (30g)

Mozzarella (30g)

Cherry tomatoes

Olives (30g)

Olive oil (1 tbsp)

Macros:
Calories: ~800
Protein: 35g
Carbs: 50g
Fats: 50g

Meal 3 — Lunch

250–300g steak / chicken / ground beef

Carbs (choose one):

Rice (~200g cooked)

OR potatoes (~300g)

OR pasta (~250g)

Olive oil (1 tbsp)

Vegetables / salad

Macros:
Calories: ~700
Protein: 50g
Carbs: 60–70g
Fats: 25g

Meal 4 — Midday Shake

1 scoop whey protein

1 cup berries OR banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 5 — Afternoon Snack

OR Greek yogurt (1 cup) + toasted dates, tbsp olive oil and salt

Macros:
Calories: ~250–300
Protein: 10–20g
Carbs: 40–50g
Fats: 5–8g

Meal 6 — Dinner

Salmon (150–200g) OR Shrimps (10-15 pieces)

Baby potatoes (~250g)

Olive oil (1 tbsp)

Vegetables

Macros:
Calories: ~650
Protein: 40–50g
Carbs: 40g
Fats: 35g

Training Split (Current Block: Strength + Conditioning)
Monday – Lower (Max Force Focus)
Sets Reps

Sumo Deadlift: 6 x (8/4/2/1/1/1) - Max Force Stimulation

Leg Extensions: 4 x (10/8/8/6 + drop + 6)

BB Reverse Lunges: 4 x (14/12/10/10)

Adductor Machine: 4 x (20/18/15/15)

Tuesday – Upper Push

DB Chest Press: 5 x (10/8/6/6/6)

Military Press: 4 x (12/12/10/10)

Push-Ups: 4 sets to failure

Machine Triceps Press: 5 x (12/10/10/8/8)

DB OH Triceps Press: 4 x (12/10/10/8)

Dips: 3 sets to failure

Wednesday – Conditioning

Rope Jumps: 10–15 min

Ski Erg: 1k

Core Circuit (Plank 60s + Weighted Sit-Ups x30)

Repeat Ski + Core

Rotational work (woodchops/hay balers): 2–3 x 10/side

Thursday – Lower

BB Squat: 6 x (12/10/8/6/4/4)

BB RDL: 5 x (12/10/8/8/8)

DB Walking Lunges: 3 x 10 steps/side

Leg Curls: 3 x 12

Friday – Rest

Saturday – Upper Pull

Pull-Ups: 4 sets to failure

Underhand Lat Pulldown: 4 x (10/8/8)

BB Bent Row (OH): 4 x (12/10/8/8)

DB Shrugs: 5 x (15/12/12/10/10)

BB Curls: 5 x (10/8/8/6/6)

Sunday – Active Recovery

Walking: 6–8k steps

Training Style / Intensity

Intensity: 8–10/10 regularly

RIR:

Hard weeks: 0–2

Deload: 4–6

Core + Conditioning added to most sessions (ski/row/bike/rope for 10 min before weight lifting with core sequences incorporated in HIIT Style)

Emphasis: high output, high effort, long-term accumulated intensity

Daily Activity

Steps: 8–10k/day

Coaching Load:

6–8+ sessions/day

First session: ~8 AM

Last session: 4:30–7 PM

Constant on-feet + high engagement

Recovery & Biofeedback (Averages)

Morning Energy: 4/10

Libido: 4/10

Mood: 6/10

Motivation to Train: 5–6/10

Pumps: 4–6/10 (occasionally higher)

Soreness:

Persistent

Increased over last 2 years

Body Composition

Weight stable: 194–197 lbs

Noted changes:

Softer physique vs previous years

Increased difficulty maintaining waist

Mild water retention

Bloodwork

Total Testosterone: 760

Free Testosterone: 81

SHBG: 43

Estradiol (E2): 32

Prolactin: 7.9

Thyroid:

TSH: 1.5

T4: 1.4

T3: 3.8

Lipids:

Total Cholesterol: 185

HDL: 42

LDL: 124 (chronically elevated regardless of lifestyle)

Triglycerides: 91

Additional Notes

16 years consistent training without PEDs

Supplementation limited to:

Protein

Creatine

Targeted micronutrients based on bloodwork

No alcohol / drugs (occasional drink here and there)

Structured programming and recovery modalities in place

Considerations

Ordered GH (eurotropin) PSL

Fertility planning ( would like to have kids in 2-3 years)

Exploring optimization and taking physique to the next level

View attachment 208130

@Struman if you've been lifting naturally for that long, then a cycle is going to be an amazing tool to get you over the edge. You should have some really good results on this. I'm looking forward to following it.

Struman · Apr 3, 2026

LevButlerov said:
welcome fully to the EVO family @Struman you look amazing and lean! true build for 16 years natural, you clearly left it all in the gym!

Happy to see you joining Team PSL @PSL @~Vision~ did you get the Eurotropin already or just ordering now?

Bloods
please share the actual bloods for us the paper

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

Thank man I appreciate the warm welcome. I did order 200iu pack, order is currently preparing for shipment so I assume I'll get it in a week, give or take.
As far as supplements, no, I do not take any form of Vit C or digestive enzymes, I do however use a probiotic yogurt for my breakfast bowl and also the super greens that I take have a prebiotic in them.

Struman · Apr 3, 2026

Doctakay said:
looking lean and mean brother. Excellent planning and layout.
Having that background of being a natural lifter, in tune with his body, is going to do wonders for you if you decide to go down the TRT route.
Speaking of which, at your age I wouldn't discourage hopping on, it's really a personal decision, but I would encourage you to review your sex hormones over a period of time and assess if you are in a period of natural decline and go from there, especially if you plan on fathering kids at any stage in the future. in which case I would suggest freezing some swimmers if you do hop on.
Personally I like the test and GH combo and I never intend on going back.

You're log is going to be an interesting one my bro, you're clearly a smart, dedicated and consistent dude, and will deploy your compounds with purpose.
I'll be following along on your log.
Welcome to Evo Brother @Struman

Thanks brother, much appreciated, it took a long time for me to decide that it is time to enhance, cause I've been on a strict regime for most of my life and I feel like I've reached a peak in how I perform or look with this lifestyle.
I'm actually going to get a semen analysis so I know where I am currently at and also researching sperm banks where I could put some swimmers just in case I go down that route and have a safe fail so to say.
I'm definitely excited about changes in my performance and physique on the long run and who knows maybe it will push me to get on the stage one day.

Struman · Apr 3, 2026

waggat said:
Welcome to Evo mate.

Your meals/ macros look good. Training looks alright (on upper/lower I would prefer hitting everything both days instead on one push and one pull).

You look good in the photo too.

I'll have to let other chime in as to recommendations on test cycle / TRT for someone still wanting kids. Your total T looks alright but free T is lowish. Looks like you have some symptoms of low T.

Thanks, I do agree on incorporating everything on those days, it is just the phase that I am currently in which involves max force production, essentially I am trying to focus energy on fewer movements and get the most hypertrophic stimulation, while still being able to do some form of conditioning.
Next phase is going to be Hypertrophy which I am going to start at beginning of May which will change the structure to my workouts to actually engaging more muscle groups in a given session, therefore incorporating both push and pull in upper body days.

Struman · Apr 3, 2026

Mobster said:
I wanna see less of an AI write up and more of YOURS

Hey
I had this mentioned to me by @LevButlerov too. The structure layout was done by ai which helped me save time, but all the information that is in the layout has been manually written by me, it took me 2.5 hours to get all my information in and sort it out.
In my gym we use a custom made app that allows nutrition and workout tracking, so I log all the information there in my profile and all I did was I took that information, including manually calculating sleep hours, including micro and macro nutrients and made chat organize it so it looks nice.

What can I say, I like structure and I like everything presented nicely, but all the information is true. But going forward just out of respect I won't use it anymore.

P.S Will be posting meal prep photos on Sunday with all my meals pre made for the entire week

Struman · Apr 3, 2026

stevesmi said:
@Struman you're going to get outstanding results on this bro. I'm looking forward to seeing how far you can push yourself. The diet looks tremendous.

Hey bro, thanks I appreciate it, I am looking forward to it as well, I feel like I have a purpose again, accountability to a goal, not just myself, but to every person commenting and following this thread.
Diet is tremendous and really hard on some days to get everything in, but the nice thing about it is the meal prep I do every Sunday and I do have a kitchen with a fridge in my gym where I keep all of my meals.

Struman · Apr 3, 2026

ceo said:
Bros, you look solid in your picture. I can't wait to see you continue to improve. I want to see you with a six-pack by the time this log is over. @Struman

Thanks bro, looking forward to getting that six pack out too, lately it has been really hard for me to get rid of that stubborn belly fat, but I'm sure I'll get it, just have to stay consistent and dedicated and think long term.

Struman · Apr 3, 2026

Ulter said:
You'll get great results on HGH from PSL. It's going to help you a lot. Make sure, if you're planning for fertility, that you get your sperm tested and that will tell you how much sperm you have. @Struman You can go from there.

Thanks for the recommendation, I am setting up a sperm test in the next 2 weeks so I have everything logged in and have all my metrics in place.

Struman · Apr 3, 2026

ROIDDERS said:
@Struman if you've been lifting naturally for that long, then a cycle is going to be an amazing tool to get you over the edge. You should have some really good results on this. I'm looking forward to following it.

Yes I have, I've had my fair share of creatines and proteins and all supplements in that category that you can think of. My brother also owns a gym back in Europe, used to work for him years ago and he has a supplement store on site, so everything was available to me right from the start of my fitness journey.
But despite those, I've never used anything else, so this should be fun.

Struman · Apr 3, 2026

Grumpy said:
Great start to the log
Solid shape to start building on
Love the detail

Thanks, I will try to be as detailed as possible in every step of the way, it's just how I operate, I love statistics and I want this to be a genuine performance optimization research where I can present all the details going forward, not only how I change physically and potentially mentally, but also the effects of given doses and optimization of said doses, and specifically how my body reacts to them so not only me but other people could gain an insight of the processes that take place so they make smart and healthy decisions when it comes to the nature of these things.

stevesmi · Apr 3, 2026

Struman said:
Hey bro, thanks I appreciate it, I am looking forward to it as well, I feel like I have a purpose again, accountability to a goal, not just myself, but to every person commenting and following this thread.
Diet is tremendous and really hard on some days to get everything in, but the nice thing about it is the meal prep I do every Sunday and I do have a kitchen with a fridge in my gym where I keep all of my meals.

when we get you on the podcast we will go over all of this

Struman · Apr 3, 2026

@LevButlerov Blood work as requested

BritishCanadian · Apr 3, 2026

Struman said:
Hey bro, thanks I appreciate it, I am looking forward to it as well, I feel like I have a purpose again, accountability to a goal, not just myself, but to every person commenting and following this thread.
Diet is tremendous and really hard on some days to get everything in, but the nice thing about it is the meal prep I do every Sunday and I do have a kitchen with a fridge in my gym where I keep all of my meals.

Meal prep is a real game changer

Struman · Apr 3, 2026

BritishCanadian said:
Meal prep is a real game changer

There is no way to get all those meals in without planning ahead.
I'll be posting photos of my meal prep this Sunday.

BritishCanadian · Apr 3, 2026

Looking at your bloodwork, i still think it may be worth running boron to bring the shbg down (or at least bind it, not sure the exact process).

Im not sure if theres anything else you can use to do this, others may know. And maybe I missed it, but how old did you say you were?

And for the mid section, carb cycling, sodium cycling...is that an option?

(32yo , my bad)

Kopite67 · Apr 3, 2026

Struman said:
Hello brothers and sisters

I’ve been training consistently for the past 16 years, starting in my mid-teens through a competitive athletic background and eventually transitioning into a full-time career in fitness. Over that time, I’ve built everything naturally, no cycles, no PEDs, nothing beyond basic supplementation like protein, creatine, and targeted micronutrients based on blood work.

Training, performance, and understanding the body have always been a huge part of my life, both personally and professionally. I’ve pushed hard, stayed consistent, and learned a lot through experience.

At this point, I feel like I’ve reached a stage where I want to take things to the next level, not out of impatience, but from a place of curiosity, experience, and readiness. The goal is to optimize recovery, performance, and overall physique in a more advanced way, while still approaching everything intelligently and with respect for long-term health.

This log will document that process, decisions, adjustments, feedback, and results as I move into this next phase.

At this stage, I’m looking for input from those with real experience, especially around how to approach this intelligently rather than just jumping in blindly.

I’ve already ordered GH and am currently waiting for it to arrive (PSL). The initial plan is to start there and assess how I respond in terms of recovery, sleep, and overall performance.

That said, I’m open to incorporating additional compounds depending on what makes the most sense in my situation. Options I’ve been considering including TRT or potentially something mild like Anavar, but I haven’t committed to anything beyond GH yet.

Given my background, current labs, and goals, I’d really appreciate recommendations on:

GH-only vs combining with testosterone

Whether TRT makes sense at this stage vs holding off

If there’s any role for something like Anavar in a controlled, performance-focused approach

How to best approach this while keeping long-term health

Appreciate any guidance from those who’ve been through it and can offer insight beyond just theory.

14-Day Training / Recovery / Lifestyle Log

Overview:

Age: 32

Height: 6’2”

Weight: 194–197 lbs (current: 195.7 lbs)

Body Fat: ~16-18%

Training Age: 16 years

Coaching: 6–8+ sessions/day

Wake Time: ~4:00 AM (occasionally 5–6 AM)

Personal Training Time: ~12:00 PM

Stress level - 7 (1 to 10)

Profession: Fitness Trainer and Gym Owner

Supplements

Creatine: 10g daily

Omega-3: morning

CoQ10: morning

Glucosamine: morning

Zinc: midday

Magnesium: before bed

Protein - 2 to 2 times a day

Supergreens (Live it Up)

Hydration

3–4L water daily

LMNT electrolytes pre-workout

Sleep (14-Day Average)

Sunday / Tuesday / Thursday: 6–6.5 hours

Monday / Wednesday / Friday: ~7 hours

Saturday: 7–7.5 hours

Bedtime: consistent 9:30–10:00 PM

Wake-ups: 1x/night

Sleep Quality: 6/10

Notes:

Feel like “pass out” sleep vs restorative

Reduced dreaming compared to past

DAILY NUTRITION PLAN (TRAINING DAY)

Calories: ~3,300 kcal
Protein: ~200-220g | Carbs: ~280-300g | Fats: ~90-100g

Meal 1 — after waking

1 medium banana (120g)

1 scoop whey protein (30g)

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast Bowl (8:30 AM)
Ingredients:

Greek yogurt

Cottage cheese

Oats

Whey protein (1 scoop)

Blueberries + strawberries (1 cup total)

Chia seeds (1 tbsp)

Pumpkin seeds (1 tbsp)

Sunflower seeds (1 tbsp)

Walnuts (15g)

Honey (1 tbsp)

Cinnamon

Macros:
Calories: 800
Protein: 55g
Carbs: 90g
Fats: 25g

Meal 3 — Pre-Workout (11:15 AM)

1 banana

Rice pudding (80-100g)

LMNT electrolytes

Macros:
Calories: 300
Protein: 5g
Carbs: 60g
Fats: 3g

Meal 4 — Post-Workout (1:30 PM)

250g chicken / steak / beef

Sweet potatoes (350–400g cooked)

Green salad (lettuce, cucumber, etc.)

Olives (8-10)

Macros:
Calories: 700
Protein: 60g
Carbs: 75g
Fats: 20g

Meal 5 —Shake (3 PM)

1 scoop whey protein

1 banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 6 — Pre-Evening Session (4:15 PM)

1 banana

Rice pudding (80-100g)

Macros:
Calories: 350
Protein: 8g
Carbs: 70g
Fats: 5g

Meal 7 — Snack During Coaching
Yogurt with 3 toasted dates plus tbsp olive oil and Himalayan salt ( highly recommend ) - sometimes do that pre workout too

Macros:
Calories: 200–250
Protein: 10–15g
Carbs: 25–30g
Fats: 5–8g

Meal 8 — Dinner (8:00 PM)

3–4 boiled eggs

Salmon (150–200g)

Baby potatoes (300g)

Macros:
Calories: 700
Protein: 50g
Carbs: 50g
Fats: 35g

WEEKEND NUTRITION PLAN (RECOVERY DAYS)
Calories: ~3,000 kcal
Protein: ~200g | Carbs: ~300g | Fats: ~105g

Meal 1 — Morning (Wake Up)

1 banana

1 scoop whey protein

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast (Main Weekend Meal)

3 whole eggs

2 slices sourdough bread

½ avocado

Feta cheese (30g)

Mozzarella (30g)

Cherry tomatoes

Olives (30g)

Olive oil (1 tbsp)

Macros:
Calories: ~800
Protein: 35g
Carbs: 50g
Fats: 50g

Meal 3 — Lunch

250–300g steak / chicken / ground beef

Carbs (choose one):

Rice (~200g cooked)

OR potatoes (~300g)

OR pasta (~250g)

Olive oil (1 tbsp)

Vegetables / salad

Macros:
Calories: ~700
Protein: 50g
Carbs: 60–70g
Fats: 25g

Meal 4 — Midday Shake

1 scoop whey protein

1 cup berries OR banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 5 — Afternoon Snack

OR Greek yogurt (1 cup) + toasted dates, tbsp olive oil and salt

Macros:
Calories: ~250–300
Protein: 10–20g
Carbs: 40–50g
Fats: 5–8g

Meal 6 — Dinner

Salmon (150–200g) OR Shrimps (10-15 pieces)

Baby potatoes (~250g)

Olive oil (1 tbsp)

Vegetables

Macros:
Calories: ~650
Protein: 40–50g
Carbs: 40g
Fats: 35g

Training Split (Current Block: Strength + Conditioning)
Monday – Lower (Max Force Focus)
Sets Reps

Sumo Deadlift: 6 x (8/4/2/1/1/1) - Max Force Stimulation

Leg Extensions: 4 x (10/8/8/6 + drop + 6)

BB Reverse Lunges: 4 x (14/12/10/10)

Adductor Machine: 4 x (20/18/15/15)

Tuesday – Upper Push

DB Chest Press: 5 x (10/8/6/6/6)

Military Press: 4 x (12/12/10/10)

Push-Ups: 4 sets to failure

Machine Triceps Press: 5 x (12/10/10/8/8)

DB OH Triceps Press: 4 x (12/10/10/8)

Dips: 3 sets to failure

Wednesday – Conditioning

Rope Jumps: 10–15 min

Ski Erg: 1k

Core Circuit (Plank 60s + Weighted Sit-Ups x30)

Repeat Ski + Core

Rotational work (woodchops/hay balers): 2–3 x 10/side

Thursday – Lower

BB Squat: 6 x (12/10/8/6/4/4)

BB RDL: 5 x (12/10/8/8/8)

DB Walking Lunges: 3 x 10 steps/side

Leg Curls: 3 x 12

Friday – Rest

Saturday – Upper Pull

Pull-Ups: 4 sets to failure

Underhand Lat Pulldown: 4 x (10/8/8)

BB Bent Row (OH): 4 x (12/10/8/8)

DB Shrugs: 5 x (15/12/12/10/10)

BB Curls: 5 x (10/8/8/6/6)

Sunday – Active Recovery

Walking: 6–8k steps

Training Style / Intensity

Intensity: 8–10/10 regularly

RIR:

Hard weeks: 0–2

Deload: 4–6

Core + Conditioning added to most sessions (ski/row/bike/rope for 10 min before weight lifting with core sequences incorporated in HIIT Style)

Emphasis: high output, high effort, long-term accumulated intensity

Daily Activity

Steps: 8–10k/day

Coaching Load:

6–8+ sessions/day

First session: ~8 AM

Last session: 4:30–7 PM

Constant on-feet + high engagement

Recovery & Biofeedback (Averages)

Morning Energy: 4/10

Libido: 4/10

Mood: 6/10

Motivation to Train: 5–6/10

Pumps: 4–6/10 (occasionally higher)

Soreness:

Persistent

Increased over last 2 years

Body Composition

Weight stable: 194–197 lbs

Noted changes:

Softer physique vs previous years

Increased difficulty maintaining waist

Mild water retention

Bloodwork

Total Testosterone: 760

Free Testosterone: 81

SHBG: 43

Estradiol (E2): 32

Prolactin: 7.9

Thyroid:

TSH: 1.5

T4: 1.4

T3: 3.8

Lipids:

Total Cholesterol: 185

HDL: 42

LDL: 124 (chronically elevated regardless of lifestyle)

Triglycerides: 91

Additional Notes

16 years consistent training without PEDs

Supplementation limited to:

Protein

Creatine

Targeted micronutrients based on bloodwork

No alcohol / drugs (occasional drink here and there)

Structured programming and recovery modalities in place

Considerations

Ordered GH (eurotropin) PSL

Fertility planning ( would like to have kids in 2-3 years)

Exploring optimization and taking physique to the next level

View attachment 208130

This one of the best starts to a log I have seen yet. Just fantastic. I will thoroughly enjoy following this journey along.

LevButlerov · Apr 3, 2026

Struman said:
Thank man I appreciate the warm welcome. I did order 200iu pack, order is currently preparing for shipment so I assume I'll get it in a week, give or take.
As far as supplements, no, I do not take any form of Vit C or digestive enzymes, I do however use a probiotic yogurt for my breakfast bowl and also the super greens that I take have a prebiotic in them.

Good to hear you ordered 200 IUs of hgh from Team PSL @PSL @~Vision~

should be soon, Eurotropin is quality so worth the wait @Struman

you need to start taking probiotics and digestive enzymes with meals and take psyllium husk 10 grams ed
and at least 1000mgs of vitamin C

how much creatine ED?

LevButlerov · Apr 3, 2026

Struman said:
@LevButlerov Blood work as requested

how did you get your e2 down? @Struman

Struman · Apr 4, 2026

LevButlerov said:
Good to hear you ordered 200 IUs of hgh from Team PSL @PSL @~Vision~ should be soon, Eurotropin is quality so worth the wait @Struman

you need to start taking probiotics and digestive enzymes with meals and take psyllium husk 10 grams ed
and at least 1000mgs of vitamin C

how much creatine ED?

I'll incorporate some in my diet, as far as psyllium husk, I did read some about it online, can you tell me based on personal experience why and how it helps ?

Creatine is at 10gr a day everyday.

Struman · Apr 4, 2026

LevButlerov said:
how did you get your e2 down? @Struman

The health clinic had me on DHEA/Pregnenolone pills for 8 weeks, which ultimately brought my E2 down but in my opinion it was too fast of a crash hence I experienced some side effects and had to stop taking them. They did ultimately increase my LH but that did not affect my total t or free t at all.

Ulter · Apr 4, 2026

Struman said:
Thanks for the recommendation, I am setting up a sperm test in the next 2 weeks so I have everything logged in and have all my metrics in place.

Look forward to seeing the results.

ROIDDERS · Apr 4, 2026

Struman said:
Yes I have, I've had my fair share of creatines and proteins and all supplements in that category that you can think of. My brother also owns a gym back in Europe, used to work for him years ago and he has a supplement store on site, so everything was available to me right from the start of my fitness journey.
But despite those, I've never used anything else, so this should be fun.

A+++ nice to hear that and will be fun!

ceo · Apr 4, 2026

Struman said:
Thanks bro, looking forward to getting that six pack out too, lately it has been really hard for me to get rid of that stubborn belly fat, but I'm sure I'll get it, just have to stay consistent and dedicated and think long term.

Bros, we all want a six pack for sure. It's one of the hardest things to achieve.

LevButlerov · Apr 4, 2026

Struman said:
I'll incorporate some in my diet, as far as psyllium husk, I did read some about it online, can you tell me based on personal experience why and how it helps ?

Creatine is at 10gr a day everyday.

its good for digestion and increasing protein update and for cholesterol

@Struman all my clients use it and if you check many our EVO loggers use it

LevButlerov · Apr 4, 2026

Struman said:
The health clinic had me on DHEA/Pregnenolone pills for 8 weeks, which ultimately brought my E2 down but in my opinion it was too fast of a crash hence I experienced some side effects and had to stop taking them. They did ultimately increase my LH but that did not affect my total t or free t at all.

Pregnenolone for e2? an dhea?
Pregnenolone converts into DHEA and Progesterone, both of which are further converted into Estrogens in the body, different types @Struman what clinic is this?

BeMe · Apr 4, 2026

Struman said:
Hello brothers and sisters

I’ve been training consistently for the past 16 years, starting in my mid-teens through a competitive athletic background and eventually transitioning into a full-time career in fitness. Over that time, I’ve built everything naturally, no cycles, no PEDs, nothing beyond basic supplementation like protein, creatine, and targeted micronutrients based on blood work.

Training, performance, and understanding the body have always been a huge part of my life, both personally and professionally. I’ve pushed hard, stayed consistent, and learned a lot through experience.

At this point, I feel like I’ve reached a stage where I want to take things to the next level, not out of impatience, but from a place of curiosity, experience, and readiness. The goal is to optimize recovery, performance, and overall physique in a more advanced way, while still approaching everything intelligently and with respect for long-term health.

This log will document that process, decisions, adjustments, feedback, and results as I move into this next phase.

At this stage, I’m looking for input from those with real experience, especially around how to approach this intelligently rather than just jumping in blindly.

I’ve already ordered GH and am currently waiting for it to arrive (PSL). The initial plan is to start there and assess how I respond in terms of recovery, sleep, and overall performance.

That said, I’m open to incorporating additional compounds depending on what makes the most sense in my situation. Options I’ve been considering including TRT or potentially something mild like Anavar, but I haven’t committed to anything beyond GH yet.

Given my background, current labs, and goals, I’d really appreciate recommendations on:

GH-only vs combining with testosterone

Whether TRT makes sense at this stage vs holding off

If there’s any role for something like Anavar in a controlled, performance-focused approach

How to best approach this while keeping long-term health

Appreciate any guidance from those who’ve been through it and can offer insight beyond just theory.

14-Day Training / Recovery / Lifestyle Log

Overview:

Age: 32

Height: 6’2”

Weight: 194–197 lbs (current: 195.7 lbs)

Body Fat: ~16-18%

Training Age: 16 years

Coaching: 6–8+ sessions/day

Wake Time: ~4:00 AM (occasionally 5–6 AM)

Personal Training Time: ~12:00 PM

Stress level - 7 (1 to 10)

Profession: Fitness Trainer and Gym Owner

Supplements

Creatine: 10g daily

Omega-3: morning

CoQ10: morning

Glucosamine: morning

Zinc: midday

Magnesium: before bed

Protein - 2 to 2 times a day

Supergreens (Live it Up)

Hydration

3–4L water daily

LMNT electrolytes pre-workout

Sleep (14-Day Average)

Sunday / Tuesday / Thursday: 6–6.5 hours

Monday / Wednesday / Friday: ~7 hours

Saturday: 7–7.5 hours

Bedtime: consistent 9:30–10:00 PM

Wake-ups: 1x/night

Sleep Quality: 6/10

Notes:

Feel like “pass out” sleep vs restorative

Reduced dreaming compared to past

DAILY NUTRITION PLAN (TRAINING DAY)

Calories: ~3,300 kcal
Protein: ~200-220g | Carbs: ~280-300g | Fats: ~90-100g

Meal 1 — after waking

1 medium banana (120g)

1 scoop whey protein (30g)

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast Bowl (8:30 AM)
Ingredients:

Greek yogurt

Cottage cheese

Oats

Whey protein (1 scoop)

Blueberries + strawberries (1 cup total)

Chia seeds (1 tbsp)

Pumpkin seeds (1 tbsp)

Sunflower seeds (1 tbsp)

Walnuts (15g)

Honey (1 tbsp)

Cinnamon

Macros:
Calories: 800
Protein: 55g
Carbs: 90g
Fats: 25g

Meal 3 — Pre-Workout (11:15 AM)

1 banana

Rice pudding (80-100g)

LMNT electrolytes

Macros:
Calories: 300
Protein: 5g
Carbs: 60g
Fats: 3g

Meal 4 — Post-Workout (1:30 PM)

250g chicken / steak / beef

Sweet potatoes (350–400g cooked)

Green salad (lettuce, cucumber, etc.)

Olives (8-10)

Macros:
Calories: 700
Protein: 60g
Carbs: 75g
Fats: 20g

Meal 5 —Shake (3 PM)

1 scoop whey protein

1 banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 6 — Pre-Evening Session (4:15 PM)

1 banana

Rice pudding (80-100g)

Macros:
Calories: 350
Protein: 8g
Carbs: 70g
Fats: 5g

Meal 7 — Snack During Coaching
Yogurt with 3 toasted dates plus tbsp olive oil and Himalayan salt ( highly recommend ) - sometimes do that pre workout too

Macros:
Calories: 200–250
Protein: 10–15g
Carbs: 25–30g
Fats: 5–8g

Meal 8 — Dinner (8:00 PM)

3–4 boiled eggs

Salmon (150–200g)

Baby potatoes (300g)

Macros:
Calories: 700
Protein: 50g
Carbs: 50g
Fats: 35g

WEEKEND NUTRITION PLAN (RECOVERY DAYS)
Calories: ~3,000 kcal
Protein: ~200g | Carbs: ~300g | Fats: ~105g

Meal 1 — Morning (Wake Up)

1 banana

1 scoop whey protein

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 2 — Breakfast (Main Weekend Meal)

3 whole eggs

2 slices sourdough bread

½ avocado

Feta cheese (30g)

Mozzarella (30g)

Cherry tomatoes

Olives (30g)

Olive oil (1 tbsp)

Macros:
Calories: ~800
Protein: 35g
Carbs: 50g
Fats: 50g

Meal 3 — Lunch

250–300g steak / chicken / ground beef

Carbs (choose one):

Rice (~200g cooked)

OR potatoes (~300g)

OR pasta (~250g)

Olive oil (1 tbsp)

Vegetables / salad

Macros:
Calories: ~700
Protein: 50g
Carbs: 60–70g
Fats: 25g

Meal 4 — Midday Shake

1 scoop whey protein

1 cup berries OR banana

Macros:
Calories: 250
Protein: 25g
Carbs: 30g
Fats: 2g

Meal 5 — Afternoon Snack

OR Greek yogurt (1 cup) + toasted dates, tbsp olive oil and salt

Macros:
Calories: ~250–300
Protein: 10–20g
Carbs: 40–50g
Fats: 5–8g

Meal 6 — Dinner

Salmon (150–200g) OR Shrimps (10-15 pieces)

Baby potatoes (~250g)

Olive oil (1 tbsp)

Vegetables

Macros:
Calories: ~650
Protein: 40–50g
Carbs: 40g
Fats: 35g

Training Split (Current Block: Strength + Conditioning)
Monday – Lower (Max Force Focus)
Sets Reps

Sumo Deadlift: 6 x (8/4/2/1/1/1) - Max Force Stimulation

Leg Extensions: 4 x (10/8/8/6 + drop + 6)

BB Reverse Lunges: 4 x (14/12/10/10)

Adductor Machine: 4 x (20/18/15/15)

Tuesday – Upper Push

DB Chest Press: 5 x (10/8/6/6/6)

Military Press: 4 x (12/12/10/10)

Push-Ups: 4 sets to failure

Machine Triceps Press: 5 x (12/10/10/8/8)

DB OH Triceps Press: 4 x (12/10/10/8)

Dips: 3 sets to failure

Wednesday – Conditioning

Rope Jumps: 10–15 min

Ski Erg: 1k

Core Circuit (Plank 60s + Weighted Sit-Ups x30)

Repeat Ski + Core

Rotational work (woodchops/hay balers): 2–3 x 10/side

Thursday – Lower

BB Squat: 6 x (12/10/8/6/4/4)

BB RDL: 5 x (12/10/8/8/8)

DB Walking Lunges: 3 x 10 steps/side

Leg Curls: 3 x 12

Friday – Rest

Saturday – Upper Pull

Pull-Ups: 4 sets to failure

Underhand Lat Pulldown: 4 x (10/8/8)

BB Bent Row (OH): 4 x (12/10/8/8)

DB Shrugs: 5 x (15/12/12/10/10)

BB Curls: 5 x (10/8/8/6/6)

Sunday – Active Recovery

Walking: 6–8k steps

Training Style / Intensity

Intensity: 8–10/10 regularly

RIR:

Hard weeks: 0–2

Deload: 4–6

Core + Conditioning added to most sessions (ski/row/bike/rope for 10 min before weight lifting with core sequences incorporated in HIIT Style)

Emphasis: high output, high effort, long-term accumulated intensity

Daily Activity

Steps: 8–10k/day

Coaching Load:

6–8+ sessions/day

First session: ~8 AM

Last session: 4:30–7 PM

Constant on-feet + high engagement

Recovery & Biofeedback (Averages)

Morning Energy: 4/10

Libido: 4/10

Mood: 6/10

Motivation to Train: 5–6/10

Pumps: 4–6/10 (occasionally higher)

Soreness:

Persistent

Increased over last 2 years

Body Composition

Weight stable: 194–197 lbs

Noted changes:

Softer physique vs previous years

Increased difficulty maintaining waist

Mild water retention

Bloodwork

Total Testosterone: 760

Free Testosterone: 81

SHBG: 43

Estradiol (E2): 32

Prolactin: 7.9

Thyroid:

TSH: 1.5

T4: 1.4

T3: 3.8

Lipids:

Total Cholesterol: 185

HDL: 42

LDL: 124 (chronically elevated regardless of lifestyle)

Triglycerides: 91

Additional Notes

16 years consistent training without PEDs

Supplementation limited to:

Protein

Creatine

Targeted micronutrients based on bloodwork

No alcohol / drugs (occasional drink here and there)

Structured programming and recovery modalities in place

Considerations

Ordered GH (eurotropin) PSL

Fertility planning ( would like to have kids in 2-3 years)

Exploring optimization and taking physique to the next level

View attachment 208130

Great detailed start to your log. It's obvious your a professional who does this for a living based on the layout.

GH should definitely help with your recovery. Is it just recovery you're concerned with? You're testosterone levels look pretty decent. You seem a bit concerned with libido and your physique softening a bit too right? If so, then TRT would be a good way to go. Plenty of guys run TRT and still have kids later so that's not massive worry.

You're pushing to hard bro. The way you train makes recovery pretty tough. Especially if you're highly engaged with your clients on top of your personal workload. At your age I think the type of training you do is just starting to catch up with you. Might be time to drop the volume and adjust the type of training you do...or hop on TRT and keep the pedal to the metal lol

Struman · Apr 5, 2026

LevButlerov said:
Pregnenolone for e2? an dhea?
Pregnenolone converts into DHEA and Progesterone, both of which are further converted into Estrogens in the body, different types @Struman what clinic is this?

From what I was told in my consult is that it can go both ways, can convert ultimately into e2 or cortisol, depending on which pathway my body pushes it to. Since my cortisol was almost non existent in my January bloodwork and my E2 dropping significantly in my March bloodwork, I am assuming it did not go the E2 pathway. I have my consultation scheduled for Wednesday this week, I'll know more then.

Struman · Apr 5, 2026

BeMe said:
Great detailed start to your log. It's obvious your a professional who does this for a living based on the layout.

GH should definitely help with your recovery. Is it just recovery you're concerned with? You're testosterone levels look pretty decent. You seem a bit concerned with libido and your physique softening a bit too right? If so, then TRT would be a good way to go. Plenty of guys run TRT and still have kids later so that's not massive worry.

You're pushing to hard bro. The way you train makes recovery pretty tough. Especially if you're highly engaged with your clients on top of your personal workload. At your age I think the type of training you do is just starting to catch up with you. Might be time to drop the volume and adjust the type of training you do...or hop on TRT and keep the pedal to the metal lol

Thanks brother
Training is what made me go into the industry, specifically the love of it and pushing it to the limits in sessions, exhausting myself is what keeps me sane if you know what I mean.
I think that cycling done right, with the proper methods and guidance can be safe and most importantly without any long term effects.
Using and abusing are two different things and with that being said, pedal to the metal just as long the engine doesn't overheat lol

Struman · Apr 5, 2026

Gents, just scheduled a sperm test and an IGF1 test this week, will get those up in this blog as well so we have all the metrics. I'll also be posting a Styku 3D Body Scan report sometimes this week (I have the machine in my gym) and that will give us current :

Body fat %
Fat mass (lbs/kg)
Lean mass (muscle mass)
Bone mass (estimated)
Visceral fat
Lean vs fat distribution by region

This way we can track in depth body composition changes as I go through this process in the upcoming months.

As soon as I get all the information up let's start talking actual cycle.

GH 200iu will be coming in probably this week, so depending on dose I should be good for some time (will restock when the time comes)
Testosterone dosing and type ?
Adding Anavar ?

Goal is to increase lean muscle mass 7-12 lbs (can vary) by the end of the year and drop BF around 12-13%

Appreciate your time and assistance

LevButlerov · Apr 5, 2026

Struman said:
From what I was told in my consult is that it can go both ways, can convert ultimately into e2 or cortisol, depending on which pathway my body pushes it to. Since my cortisol was almost non existent in my January bloodwork and my E2 dropping significantly in my March bloodwork, I am assuming it did not go the E2 pathway. I have my consultation scheduled for Wednesday this week, I'll know more then.

did I miss this? do you have cortisol bloods share please @Struman

Struman · Apr 5, 2026

Alright gents, as promised here are some photos of my meal prep from today, I do this every Sunday and it takes me roughly 4-5 hours to get everything done. For my rice I use a rice cooker, usually do 4 cups of rice (I prefer Jasmine rice), for my sweet potatoes I cut them into cubes, toss them with some olive oil and salt and put the in the air fryer for 20 minutes, same thing if I decide to go with baby potatoes, depends on what I have at home.

This week I also did some protein pancakes, I use the Kodiak pancake mixture but also add a couple of scoops of protein, liquid egg whites, milk, some vanilla and use a waffle maker for that, that is my pre workout meal for this week about 1.5 hours before the workout.

For my breakfast bowls I do 200 grams of yogurt, 150 grams of cottage cheese ( Low fat ), 45 grams of oats, 1 scoop of protein powder, 1 tbsp of pumpkin seeds, 1 tbsp of crushed walnuts, 1 tbsp of sliced almonds, t tbsp of chia, some cinnamon and a handful of blueberries per portion.

For my after workout meal, I have some sweet potatoes or rice and chicken, salmon or beef with some olives on the side, usually a fresh salad on the side that I get pre made from the grocery store.
All my meat and fish I do on an electric grill in the kitchen ( have a decent sized one), I use avocado oil for that and only salt and pepper as seasoning ( this is my wife's favorite aspect of the meal prep where I smoke the whole house up lol)

All my other meals I make fresh, like the yogurt with toasted dates plus olive oil and Himalayan salt that I eat in between coaching sessions and bananas that I keep at the gym.

For my last meal of the day I also make the same day, would put some shrimps or frozen fish, usually salmon in the air fryer and combine them with a salad and some source of carbs, usually potatoes, but keep it pretty light.

All my meals I weigh on a kitchen scale, do the math so I have the appropriate macros in and keep my calories in check, for that I use my good friend Chat GPT.

I have a separate project folder in AI that helps me with calculations as well as recipe ideas when I want to switch it up.

Let me know if you have any question

Struman · Apr 5, 2026

LevButlerov said:
did I miss this? do you have cortisol bloods share please @Struman

Screenshot 2026-04-05 at 6.05.31 PM.webp

This is from January

LevButlerov · Apr 5, 2026

Struman said:
View attachment 209847
This is from January

what did you take to cut it so much?

LevButlerov · Apr 5, 2026

Struman said:
Alright gents, as promised here are some photos of my meal prep from today, I do this every Sunday and it takes me roughly 4-5 hours to get everything done. For my rice I use a rice cooker, usually do 4 cups of rice (I prefer Jasmine rice), for my sweet potatoes I cut them into cubes, toss them with some olive oil and salt and put the in the air fryer for 20 minutes, same thing if I decide to go with baby potatoes, depends on what I have at home.

This week I also did some protein pancakes, I use the Kodiak pancake mixture but also add a couple of scoops of protein, liquid egg whites, milk, some vanilla and use a waffle maker for that, that is my pre workout meal for this week about 1.5 hours before the workout.

For my breakfast bowls I do 200 grams of yogurt, 150 grams of cottage cheese ( Low fat ), 45 grams of oats, 1 scoop of protein powder, 1 tbsp of pumpkin seeds, 1 tbsp of crushed walnuts, 1 tbsp of sliced almonds, t tbsp of chia, some cinnamon and a handful of blueberries per portion.

For my after workout meal, I have some sweet potatoes or rice and chicken, salmon or beef with some olives on the side, usually a fresh salad on the side that I get pre made from the grocery store.
All my meat and fish I do on an electric grill in the kitchen ( have a decent sized one), I use avocado oil for that and only salt and pepper as seasoning ( this is my wife's favorite aspect of the meal prep where I smoke the whole house up lol)

All my other meals I make fresh, like the yogurt with toasted dates plus olive oil and Himalayan salt that I eat in between coaching sessions and bananas that I keep at the gym.

For my last meal of the day I also make the same day, would put some shrimps or frozen fish, usually salmon in the air fryer and combine them with a salad and some source of carbs, usually potatoes, but keep it pretty light.

All my meals I weigh on a kitchen scale, do the math so I have the appropriate macros in and keep my calories in check, for that I use my good friend Chat GPT.

I have a separate project folder in AI that helps me with calculations as well as recipe ideas when I want to switch it up.

Let me know if you have any question

View attachment 209841 View attachment 209842

love this meal prep

looks amazing

so what total macros for the day?

@Struman

Struman · Apr 5, 2026

LevButlerov said:
what did you take to cut it so much?

I think at that point it was the lack of sleep and actually not seeing the sun for a few months due to waking up early before sunrise and working all day indoors, going home in the dark as well.
My circadian rhythm was messed up, no sunlight in the morning, no cortisol spike and few hours of sleep.

Struman · Apr 5, 2026

LevButlerov said:
love this meal prep looks amazing

so what total macros for the day? @Struman

This week calories are at 3300 a day, sometimes I would throw an energy bar in there as well, an extra banana on days when I feel I need it so that would bump it up to 3500, but I try to stay above 3200 if I get all my meals for the day in.

Protein is at 220 gr, Carbs at 300 gr, Fats at 100 gr.

LevButlerov · Apr 5, 2026

Struman said:
This week calories are at 3300 a day, sometimes I would throw an energy bar in there as well, an extra banana on days when I feel I need it so that would bump it up to 3500, but I try to stay above 3200 if I get all my meals for the day in.

Protein is at 220 gr, Carbs at 300 gr, Fats at 100 gr.

can you start tracking and posting please

@Struman

LevButlerov · Apr 5, 2026

Struman said:
I think at that point it was the lack of sleep and actually not seeing the sun for a few months due to waking up early before sunrise and working all day indoors, going home in the dark as well.
My circadian rhythm was messed up, no sunlight in the morning, no cortisol spike and few hours of sleep.

thats the issue you got drugs to cover up an issue we need to fix with sleep and sun lets do that first @Struman

stevesmi · Apr 5, 2026

Struman said:
Alright gents, as promised here are some photos of my meal prep from today, I do this every Sunday and it takes me roughly 4-5 hours to get everything done. For my rice I use a rice cooker, usually do 4 cups of rice (I prefer Jasmine rice), for my sweet potatoes I cut them into cubes, toss them with some olive oil and salt and put the in the air fryer for 20 minutes, same thing if I decide to go with baby potatoes, depends on what I have at home.

This week I also did some protein pancakes, I use the Kodiak pancake mixture but also add a couple of scoops of protein, liquid egg whites, milk, some vanilla and use a waffle maker for that, that is my pre workout meal for this week about 1.5 hours before the workout.

For my breakfast bowls I do 200 grams of yogurt, 150 grams of cottage cheese ( Low fat ), 45 grams of oats, 1 scoop of protein powder, 1 tbsp of pumpkin seeds, 1 tbsp of crushed walnuts, 1 tbsp of sliced almonds, t tbsp of chia, some cinnamon and a handful of blueberries per portion.

For my after workout meal, I have some sweet potatoes or rice and chicken, salmon or beef with some olives on the side, usually a fresh salad on the side that I get pre made from the grocery store.
All my meat and fish I do on an electric grill in the kitchen ( have a decent sized one), I use avocado oil for that and only salt and pepper as seasoning ( this is my wife's favorite aspect of the meal prep where I smoke the whole house up lol)

All my other meals I make fresh, like the yogurt with toasted dates plus olive oil and Himalayan salt that I eat in between coaching sessions and bananas that I keep at the gym.

For my last meal of the day I also make the same day, would put some shrimps or frozen fish, usually salmon in the air fryer and combine them with a salad and some source of carbs, usually potatoes, but keep it pretty light.

All my meals I weigh on a kitchen scale, do the math so I have the appropriate macros in and keep my calories in check, for that I use my good friend Chat GPT.

I have a separate project folder in AI that helps me with calculations as well as recipe ideas when I want to switch it up.

Let me know if you have any question

View attachment 209841 View attachment 209842

@Struman that is some amazing work and food preparation. Good job on this. It all looks fantastic.

Struman · Apr 5, 2026

LevButlerov said:
thats the issue you got drugs to cover up an issue we need to fix with sleep and sun lets do that first @Struman

Already on it brother and I do feel a difference.

ROIDDERS · Apr 5, 2026

Struman said:
Alright gents, as promised here are some photos of my meal prep from today, I do this every Sunday and it takes me roughly 4-5 hours to get everything done. For my rice I use a rice cooker, usually do 4 cups of rice (I prefer Jasmine rice), for my sweet potatoes I cut them into cubes, toss them with some olive oil and salt and put the in the air fryer for 20 minutes, same thing if I decide to go with baby potatoes, depends on what I have at home.

This week I also did some protein pancakes, I use the Kodiak pancake mixture but also add a couple of scoops of protein, liquid egg whites, milk, some vanilla and use a waffle maker for that, that is my pre workout meal for this week about 1.5 hours before the workout.

For my breakfast bowls I do 200 grams of yogurt, 150 grams of cottage cheese ( Low fat ), 45 grams of oats, 1 scoop of protein powder, 1 tbsp of pumpkin seeds, 1 tbsp of crushed walnuts, 1 tbsp of sliced almonds, t tbsp of chia, some cinnamon and a handful of blueberries per portion.

For my after workout meal, I have some sweet potatoes or rice and chicken, salmon or beef with some olives on the side, usually a fresh salad on the side that I get pre made from the grocery store.
All my meat and fish I do on an electric grill in the kitchen ( have a decent sized one), I use avocado oil for that and only salt and pepper as seasoning ( this is my wife's favorite aspect of the meal prep where I smoke the whole house up lol)

All my other meals I make fresh, like the yogurt with toasted dates plus olive oil and Himalayan salt that I eat in between coaching sessions and bananas that I keep at the gym.

For my last meal of the day I also make the same day, would put some shrimps or frozen fish, usually salmon in the air fryer and combine them with a salad and some source of carbs, usually potatoes, but keep it pretty light.

All my meals I weigh on a kitchen scale, do the math so I have the appropriate macros in and keep my calories in check, for that I use my good friend Chat GPT.

I have a separate project folder in AI that helps me with calculations as well as recipe ideas when I want to switch it up.

Let me know if you have any question

View attachment 209841 View attachment 209842

Amazing work on this. The food preparation is what separates people and takes people to the next phase of their fitness journey so that's great that you're doing it. @Struman

BeMe · Apr 5, 2026

Struman said:
Thanks brother
Training is what made me go into the industry, specifically the love of it and pushing it to the limits in sessions, exhausting myself is what keeps me sane if you know what I mean.
I think that cycling done right, with the proper methods and guidance can be safe and most importantly without any long term effects.
Using and abusing are two different things and with that being said, pedal to the metal just as long the engine doesn't overheat lol

As a fellow redliner I know exactly what you mean. I was in the same boat as you when I was 39 and just couldn't keep up with my work and training routine anymore. Turned out my test was totally crashed and I was in the low 200s which led me to TRT. From there it's been a couple cycles to still be able to run 5 day splits at 41 lol.

You have the right mindset for this kinda stuff and even if you slipped a little in your thinking the fertility factor will keep you honest.

With your lifestyle TRT will be inevitable. Might as well do your research now and be ready to dip your toe in when you feel the time comes

Mobster · Apr 6, 2026

Meal prep for the win!

ceo · Apr 6, 2026

Struman said:
Alright gents, as promised here are some photos of my meal prep from today, I do this every Sunday and it takes me roughly 4-5 hours to get everything done. For my rice I use a rice cooker, usually do 4 cups of rice (I prefer Jasmine rice), for my sweet potatoes I cut them into cubes, toss them with some olive oil and salt and put the in the air fryer for 20 minutes, same thing if I decide to go with baby potatoes, depends on what I have at home.

This week I also did some protein pancakes, I use the Kodiak pancake mixture but also add a couple of scoops of protein, liquid egg whites, milk, some vanilla and use a waffle maker for that, that is my pre workout meal for this week about 1.5 hours before the workout.

For my breakfast bowls I do 200 grams of yogurt, 150 grams of cottage cheese ( Low fat ), 45 grams of oats, 1 scoop of protein powder, 1 tbsp of pumpkin seeds, 1 tbsp of crushed walnuts, 1 tbsp of sliced almonds, t tbsp of chia, some cinnamon and a handful of blueberries per portion.

For my after workout meal, I have some sweet potatoes or rice and chicken, salmon or beef with some olives on the side, usually a fresh salad on the side that I get pre made from the grocery store.
All my meat and fish I do on an electric grill in the kitchen ( have a decent sized one), I use avocado oil for that and only salt and pepper as seasoning ( this is my wife's favorite aspect of the meal prep where I smoke the whole house up lol)

All my other meals I make fresh, like the yogurt with toasted dates plus olive oil and Himalayan salt that I eat in between coaching sessions and bananas that I keep at the gym.

For my last meal of the day I also make the same day, would put some shrimps or frozen fish, usually salmon in the air fryer and combine them with a salad and some source of carbs, usually potatoes, but keep it pretty light.

All my meals I weigh on a kitchen scale, do the math so I have the appropriate macros in and keep my calories in check, for that I use my good friend Chat GPT.

I have a separate project folder in AI that helps me with calculations as well as recipe ideas when I want to switch it up.

Let me know if you have any question

View attachment 209841 View attachment 209842

bros nice lineup on the food prep @Struman that's a nice batch of food that you put together. Reminds me of the food my wife cooks for me to take to work

Ulter · Apr 6, 2026

Struman said:
I think at that point it was the lack of sleep and actually not seeing the sun for a few months due to waking up early before sunrise and working all day indoors, going home in the dark as well.
My circadian rhythm was messed up, no sunlight in the morning, no cortisol spike and few hours of sleep.

@Struman that can definitely make a difference. Back when I was working as an engineer, I'd have some really long days and it did affect my training.

LevButlerov · Apr 6, 2026

Struman said:
Already on it brother and I do feel a difference.

awesome

2Thick · Apr 6, 2026

Struman said:
Already on it brother and I do feel a difference.

Man if you can master that, imagine where you will be. It's going to give you a leg up on everything and help you push yourself beyond anything you can imagine. @Struman

toddthelineman · Apr 6, 2026

Struman said:
Alright gents, as promised here are some photos of my meal prep from today, I do this every Sunday and it takes me roughly 4-5 hours to get everything done. For my rice I use a rice cooker, usually do 4 cups of rice (I prefer Jasmine rice), for my sweet potatoes I cut them into cubes, toss them with some olive oil and salt and put the in the air fryer for 20 minutes, same thing if I decide to go with baby potatoes, depends on what I have at home.

This week I also did some protein pancakes, I use the Kodiak pancake mixture but also add a couple of scoops of protein, liquid egg whites, milk, some vanilla and use a waffle maker for that, that is my pre workout meal for this week about 1.5 hours before the workout.

For my breakfast bowls I do 200 grams of yogurt, 150 grams of cottage cheese ( Low fat ), 45 grams of oats, 1 scoop of protein powder, 1 tbsp of pumpkin seeds, 1 tbsp of crushed walnuts, 1 tbsp of sliced almonds, t tbsp of chia, some cinnamon and a handful of blueberries per portion.

For my after workout meal, I have some sweet potatoes or rice and chicken, salmon or beef with some olives on the side, usually a fresh salad on the side that I get pre made from the grocery store.
All my meat and fish I do on an electric grill in the kitchen ( have a decent sized one), I use avocado oil for that and only salt and pepper as seasoning ( this is my wife's favorite aspect of the meal prep where I smoke the whole house up lol)

All my other meals I make fresh, like the yogurt with toasted dates plus olive oil and Himalayan salt that I eat in between coaching sessions and bananas that I keep at the gym.

For my last meal of the day I also make the same day, would put some shrimps or frozen fish, usually salmon in the air fryer and combine them with a salad and some source of carbs, usually potatoes, but keep it pretty light.

All my meals I weigh on a kitchen scale, do the math so I have the appropriate macros in and keep my calories in check, for that I use my good friend Chat GPT.

I have a separate project folder in AI that helps me with calculations as well as recipe ideas when I want to switch it up.

Let me know if you have any question

View attachment 209841 View attachment 209842

Good eating. I wonder, have you experimented with eating more? Like significantly more? Over 4000 calories? Do you think you’d just get fat or do you think you’d have more energy? I suppose in a sleep deficit you wouldn’t get optimal results. But you’re a big guy, doing a lot. Much bigger than me and I eat a fair bit more than you do. I have days when my output is maxed out, but definitely not all the time anymore. I’m also using PEDs, but even when I didn’t when I ate more it went straight to muscle because I needed it. This happened recently to my daughter as well. She attempted a “bulk” and wound up with an eight pack.

Buddy I’ve been working with is 50, natural, and has been a professional fighter for 20 years. When I brought him to work with me his meal preps looked quite a bit like yours, he had high total T but lots of joint pain and work was really beating him down. So I teased him about eating so little and would inhale huge amounts of food and offer it to him. Well what do you know? He started getting bigger and stronger like a plant that needed watering. A little bit of peptides and he’s feeling better than he has in decades.

I think he was so dialed in and set in his ways that he needed to be shown that he needs to adapt. I’m sure I have nothing to tell you that you don’t know, but I’m just talking it out and curious what you think

Struman · Apr 6, 2026

toddthelineman said:
Good eating. I wonder, have you experimented with eating more? Like significantly more? Over 4000 calories? Do you think you’d just get fat or do you think you’d have more energy? I suppose in a sleep deficit you wouldn’t get optimal results. But you’re a big guy, doing a lot. Much bigger than me and I eat a fair bit more than you do. I have days when my output is maxed out, but definitely not all the time anymore. I’m also using PEDs, but even when I didn’t when I ate more it went straight to muscle because I needed it. This happened recently to my daughter as well. She attempted a “bulk” and wound up with an eight pack.

Buddy I’ve been working with is 50, natural, and has been a professional fighter for 20 years. When I brought him to work with me his meal preps looked quite a bit like yours, he had high total T but lots of joint pain and work was really beating him down. So I teased him about eating so little and would inhale huge amounts of food and offer it to him. Well what do you know? He started getting bigger and stronger like a plant that needed watering. A little bit of peptides and he’s feeling better than he has in decades.

I think he was so dialed in and set in his ways that he needed to be shown that he needs to adapt. I’m sure I have nothing to tell you that you don’t know, but I’m just talking it out and curious what you think

At one time a couple of years ago I was doing 5500 calories a day and got up to 225 lbs and I didn't necessarily gain a lot of fat, but it was definitely a change in how my body performed, definitely felt better energy wise but I was 26 years old at the time and life was all about lifting weights and eating and sleeping 9 hours per night, which was fantastic.
I will definitely be playing with my macros in the future to try to find a right balance, but I think with this new protocol even sleeping more and getting some sunlight in, the diet is going to take a much stronger effect.
This is definitely a learning process for me brother so any recommendations and opinions are welcome and If it makes sense I will definitely try to implement some of them.
Cause how my body operates naturally vs enhanced will definitely be an interesting thing to see and experience.

Struman · Apr 6, 2026

2Thick said:
Man if you can master that, imagine where you will be. It's going to give you a leg up on everything and help you push yourself beyond anything you can imagine. @Struman

yeah man, we are just getting started, looked myself in the mirror and told myself that the best shape of my life is coming.

Struman · Apr 6, 2026

Ulter said:
@Struman that can definitely make a difference. Back when I was working as an engineer, I'd have some really long days and it did affect my training.

@Ulter it really does, I notice a difference when I cross over the 7 hour mark of sleep per night. I know people who run on 6 hours a night, for me it's not enough, 7-8 is the sweet spot.

toddthelineman · Apr 6, 2026

Struman said:
think with this new protocol even sleeping more and getting some sunlight in, the diet is going to take a much stronger effect

I agree! After I was injured and then diagnosed with degenerative disc disease I eventually found out that a regular sleep schedule especially at @8hours could have me almost symptom free and I healed a lot after being told that was not possible and suffering for years. It all started around your age. I have a vitamin d lamp, and when I could source it I used injectable vitamin d. I’m outside most days year round and the peaks and valleys are quite noticeable. I don’t believe vitamin D supplements do much.

Struman said:
how my body operates naturally vs enhanced will definitely be an interesting thing to see and experience.

Just you wait hahaha

Struman said:
the best shape of my life is coming.

You got that right

2Thick · Apr 7, 2026

Struman said:
yeah man, we are just getting started, looked myself in the mirror and told myself that the best shape of my life is coming.

that is a good attitude!

Ulter · Apr 7, 2026

Struman said:
@Ulter it really does, I notice a difference when I cross over the 7 hour mark of sleep per night. I know people who run on 6 hours a night, for me it's not enough, 7-8 is the sweet spot.

Absolutely sleep is crucial.

ballin2504 · Apr 7, 2026

Struman said:
Alright gents, as promised here are some photos of my meal prep from today, I do this every Sunday and it takes me roughly 4-5 hours to get everything done. For my rice I use a rice cooker, usually do 4 cups of rice (I prefer Jasmine rice), for my sweet potatoes I cut them into cubes, toss them with some olive oil and salt and put the in the air fryer for 20 minutes, same thing if I decide to go with baby potatoes, depends on what I have at home.

This week I also did some protein pancakes, I use the Kodiak pancake mixture but also add a couple of scoops of protein, liquid egg whites, milk, some vanilla and use a waffle maker for that, that is my pre workout meal for this week about 1.5 hours before the workout.

For my breakfast bowls I do 200 grams of yogurt, 150 grams of cottage cheese ( Low fat ), 45 grams of oats, 1 scoop of protein powder, 1 tbsp of pumpkin seeds, 1 tbsp of crushed walnuts, 1 tbsp of sliced almonds, t tbsp of chia, some cinnamon and a handful of blueberries per portion.

For my after workout meal, I have some sweet potatoes or rice and chicken, salmon or beef with some olives on the side, usually a fresh salad on the side that I get pre made from the grocery store.
All my meat and fish I do on an electric grill in the kitchen ( have a decent sized one), I use avocado oil for that and only salt and pepper as seasoning ( this is my wife's favorite aspect of the meal prep where I smoke the whole house up lol)

All my other meals I make fresh, like the yogurt with toasted dates plus olive oil and Himalayan salt that I eat in between coaching sessions and bananas that I keep at the gym.

For my last meal of the day I also make the same day, would put some shrimps or frozen fish, usually salmon in the air fryer and combine them with a salad and some source of carbs, usually potatoes, but keep it pretty light.

All my meals I weigh on a kitchen scale, do the math so I have the appropriate macros in and keep my calories in check, for that I use my good friend Chat GPT.

I have a separate project folder in AI that helps me with calculations as well as recipe ideas when I want to switch it up.

Let me know if you have any question

View attachment 209841 View attachment 209842

@Struman very nice work on the meal prep

Noah Wixx · Apr 9, 2026

that is some next level meal prep and it looks killer! nicely done dude.

Mobster · Apr 9, 2026

Struman said:
Hey
I had this mentioned to me by @LevButlerov too. The structure layout was done by ai which helped me save time, but all the information that is in the layout has been manually written by me, it took me 2.5 hours to get all my information in and sort it out.
In my gym we use a custom made app that allows nutrition and workout tracking, so I log all the information there in my profile and all I did was I took that information, including manually calculating sleep hours, including micro and macro nutrients and made chat organize it so it looks nice.

What can I say, I like structure and I like everything presented nicely, but all the information is true. But going forward just out of respect I won't use it anymore.

P.S Will be posting meal prep photos on Sunday with all my meals pre made for the entire week

It's useful as hell (just started using it myself) but it's NOT your voice. What made me KNOW it was AI was this: but from a place of curiosity, experience, and readiness

No one would ever say that. Or all of it. On the upcoming show (working on your notes now) it'll be YOU talking. By way of example it's so easy to tell when it's not a real person doing a voice over on YouTube videos or when people put on a voice they don't usually use - eventually you know that's not real.

Struman · Apr 10, 2026

My weight lifting brothers and sisters, hope you are all doing great.

Here is a little update from me :

1.Weight this morning was at 201.7 lbs , I decided to increase my carb intake from 300 to 350 grams these last few days and it definitely shows, keep in mind it is water but workouts have been fueled more and I have definitely felt better pumps or technically a.k.a transient hypertrophy for those of you who like your technical terms.

2. Sleep these last 10 days has improved, I also decided to put my health first, so I have been getting 7 hours minimum per night, with these last two nights sleeping for 8.5 hours which felt great.
Have made arrangements to my schedule to accommodate more sleep time so it is safe to say that the sleep deprivation has been fixed and corrected and hopefully will never happen again, at least not as often.

3. I did a sperm test on Tuesday and the results are great, swimmers are looking good, in the mood to swim upstream, they will just have to wait for a couple of years. ( uploading photo of the results )

4. Did a blood draw to test my IGF1 so I have a baseline and know what I am working with. ( uploading photo of results )

5. My GH has arrived and is sitting in my fridge patiently waiting to be put to good use

6. My liver support, trace minerals and advanced digestive enzymes have also arrived today ( uploading photo and ingredients )

With all that being said, I'm ready to start my journey into the world of performance enhancement and getting myself physically into places I have not been before.

Let's start with what are your suggestions on GH use, how many IU per day ? When is it best taken ?

After we create a nice discussion about that, I will ask more questions about certain other peptides/steroids I am willing to take and add to the cycle.

Note: Blood work will be done every 30-45 days , IGF1 will be checked every 2-3 weeks to optimize levels.

Goal is to get into 220-225 by end of year, a little optimistic but I like high goals.

@LevButlerov @stevesmi @Mobster @toddthelineman @ROIDDERS @Ulter @2Thick @ceo @BeMe

toddthelineman · Apr 10, 2026

Struman said:
300 to 350 grams these last few days and it definitely shows

That’s his you know you’re lean. When you can see the water from eating a few extra carbs

Struman said:
for 8.5 hours which felt great.

That’s wild that you can just shift gears and start sleeping like that because you want to hahaha. I mean I get that you needed it but I struggle sometimes, very tired, waking up 100% ready fast battle at 3am

Struman said:
uploading photo of the results )

Aw man you had me going. I thought you are going to post something nasty hahahaha

Struman said:
GH has arrived

I know you’re pumped!

Struman said:
GH use, how many IU per day ?

I’d just start at 2iu a day. You can run it so low you would barely know you’re doing anything at all and then changes catch you by surprise. Really cool. But 2iu likely you’ll feel even better sleep and a nice uplifted positivity.

Struman said:
Blood work will be done every 30-45 days , IGF1 will be checked every 2-3 weeks to optimize levels.

Wow this is going to be an awesome log! Like a reference book for doing it right

Struman said:
into 220-225 by end of year, a little optimistic but I like high goals.

I’ll bet you can do it!

LevButlerov · Apr 11, 2026

Struman said:
My weight lifting brothers and sisters, hope you are all doing great.

Here is a little update from me :

1.Weight this morning was at 201.7 lbs , I decided to increase my carb intake from 300 to 350 grams these last few days and it definitely shows, keep in mind it is water but workouts have been fueled more and I have definitely felt better pumps or technically a.k.a transient hypertrophy for those of you who like your technical terms.

2. Sleep these last 10 days has improved, I also decided to put my health first, so I have been getting 7 hours minimum per night, with these last two nights sleeping for 8.5 hours which felt great.
Have made arrangements to my schedule to accommodate more sleep time so it is safe to say that the sleep deprivation has been fixed and corrected and hopefully will never happen again, at least not as often.

3. I did a sperm test on Tuesday and the results are great, swimmers are looking good, in the mood to swim upstream, they will just have to wait for a couple of years. ( uploading photo of the results )

4. Did a blood draw to test my IGF1 so I have a baseline and know what I am working with. ( uploading photo of results )

5. My GH has arrived and is sitting in my fridge patiently waiting to be put to good use

6. My liver support, trace minerals and advanced digestive enzymes have also arrived today ( uploading photo and ingredients )

With all that being said, I'm ready to start my journey into the world of performance enhancement and getting myself physically into places I have not been before.

Let's start with what are your suggestions on GH use, how many IU per day ? When is it best taken ?

After we create a nice discussion about that, I will ask more questions about certain other peptides/steroids I am willing to take and add to the cycle.

Note: Blood work will be done every 30-45 days , IGF1 will be checked every 2-3 weeks to optimize levels.

Goal is to get into 220-225 by end of year, a little optimistic but I like high goals.

@LevButlerov @stevesmi @Mobster @toddthelineman @ROIDDERS @Ulter @2Thick @ceo @BeMe

on the igf test thats already high tbh why do you need gh?
and HGH do you have TD pics? share please @Struman

those are not good liver support weak stuff tbh

ceo · Apr 11, 2026

Struman said:
My weight lifting brothers and sisters, hope you are all doing great.

Here is a little update from me :

1.Weight this morning was at 201.7 lbs , I decided to increase my carb intake from 300 to 350 grams these last few days and it definitely shows, keep in mind it is water but workouts have been fueled more and I have definitely felt better pumps or technically a.k.a transient hypertrophy for those of you who like your technical terms.

2. Sleep these last 10 days has improved, I also decided to put my health first, so I have been getting 7 hours minimum per night, with these last two nights sleeping for 8.5 hours which felt great.
Have made arrangements to my schedule to accommodate more sleep time so it is safe to say that the sleep deprivation has been fixed and corrected and hopefully will never happen again, at least not as often.

3. I did a sperm test on Tuesday and the results are great, swimmers are looking good, in the mood to swim upstream, they will just have to wait for a couple of years. ( uploading photo of the results )

4. Did a blood draw to test my IGF1 so I have a baseline and know what I am working with. ( uploading photo of results )

5. My GH has arrived and is sitting in my fridge patiently waiting to be put to good use

6. My liver support, trace minerals and advanced digestive enzymes have also arrived today ( uploading photo and ingredients )

With all that being said, I'm ready to start my journey into the world of performance enhancement and getting myself physically into places I have not been before.

Let's start with what are your suggestions on GH use, how many IU per day ? When is it best taken ?

After we create a nice discussion about that, I will ask more questions about certain other peptides/steroids I am willing to take and add to the cycle.

Note: Blood work will be done every 30-45 days , IGF1 will be checked every 2-3 weeks to optimize levels.

Goal is to get into 220-225 by end of year, a little optimistic but I like high goals.

@LevButlerov @stevesmi @Mobster @toddthelineman @ROIDDERS @Ulter @2Thick @ceo @BeMe

Bros, I'm glad to sleep is getting better. When you lead a busy life, it is hard to get good sleep.

Struman · Apr 11, 2026

LevButlerov said:
on the igf test thats already high tbh why do you need gh?
and HGH do you have TD pics? share please @Struman

those are not good liver support weak stuff tbh

Looking at it physiologically I don't need it, it is more of a "want" it to match my goals, which are to enhance my physique and if we are talking enhancement then we are talking IGF1 levels of 400+. So I guess to answer your question, I need it as much as every other guy who works out and lives a healthy lifestyle needs it, we actually don't, but want it to enhance our physiques and be "more" so to say.

My goal is to get to 220-225 lbs by end of year, with the possibility of maybe competing next year depending on a lot of "ifs".

I will post photos of GH when I get home . ( In office right now )

ROIDDERS · Apr 11, 2026

Struman said:
My weight lifting brothers and sisters, hope you are all doing great.

Here is a little update from me :

1.Weight this morning was at 201.7 lbs , I decided to increase my carb intake from 300 to 350 grams these last few days and it definitely shows, keep in mind it is water but workouts have been fueled more and I have definitely felt better pumps or technically a.k.a transient hypertrophy for those of you who like your technical terms.

2. Sleep these last 10 days has improved, I also decided to put my health first, so I have been getting 7 hours minimum per night, with these last two nights sleeping for 8.5 hours which felt great.
Have made arrangements to my schedule to accommodate more sleep time so it is safe to say that the sleep deprivation has been fixed and corrected and hopefully will never happen again, at least not as often.

3. I did a sperm test on Tuesday and the results are great, swimmers are looking good, in the mood to swim upstream, they will just have to wait for a couple of years. ( uploading photo of the results )

4. Did a blood draw to test my IGF1 so I have a baseline and know what I am working with. ( uploading photo of results )

5. My GH has arrived and is sitting in my fridge patiently waiting to be put to good use

6. My liver support, trace minerals and advanced digestive enzymes have also arrived today ( uploading photo and ingredients )

With all that being said, I'm ready to start my journey into the world of performance enhancement and getting myself physically into places I have not been before.

Let's start with what are your suggestions on GH use, how many IU per day ? When is it best taken ?

After we create a nice discussion about that, I will ask more questions about certain other peptides/steroids I am willing to take and add to the cycle.

Note: Blood work will be done every 30-45 days , IGF1 will be checked every 2-3 weeks to optimize levels.

Goal is to get into 220-225 by end of year, a little optimistic but I like high goals.

@LevButlerov @stevesmi @Mobster @toddthelineman @ROIDDERS @Ulter @2Thick @ceo @BeMe

Good job on this. The HGH is perfect. @Struman I like liver support, trace minerals, and advanced digestive enzymes.

Ulter · Apr 11, 2026

Struman said:
My weight lifting brothers and sisters, hope you are all doing great.

Here is a little update from me :

1.Weight this morning was at 201.7 lbs , I decided to increase my carb intake from 300 to 350 grams these last few days and it definitely shows, keep in mind it is water but workouts have been fueled more and I have definitely felt better pumps or technically a.k.a transient hypertrophy for those of you who like your technical terms.

2. Sleep these last 10 days has improved, I also decided to put my health first, so I have been getting 7 hours minimum per night, with these last two nights sleeping for 8.5 hours which felt great.
Have made arrangements to my schedule to accommodate more sleep time so it is safe to say that the sleep deprivation has been fixed and corrected and hopefully will never happen again, at least not as often.

3. I did a sperm test on Tuesday and the results are great, swimmers are looking good, in the mood to swim upstream, they will just have to wait for a couple of years. ( uploading photo of the results )

4. Did a blood draw to test my IGF1 so I have a baseline and know what I am working with. ( uploading photo of results )

5. My GH has arrived and is sitting in my fridge patiently waiting to be put to good use

6. My liver support, trace minerals and advanced digestive enzymes have also arrived today ( uploading photo and ingredients )

With all that being said, I'm ready to start my journey into the world of performance enhancement and getting myself physically into places I have not been before.

Let's start with what are your suggestions on GH use, how many IU per day ? When is it best taken ?

After we create a nice discussion about that, I will ask more questions about certain other peptides/steroids I am willing to take and add to the cycle.

Note: Blood work will be done every 30-45 days , IGF1 will be checked every 2-3 weeks to optimize levels.

Goal is to get into 220-225 by end of year, a little optimistic but I like high goals.

@LevButlerov @stevesmi @Mobster @toddthelineman @ROIDDERS @Ulter @2Thick @ceo @BeMe

@Struman that's good. Always store your HGH in the fridge before and after. It makes it last longer.

2Thick · Apr 11, 2026

Struman said:
My weight lifting brothers and sisters, hope you are all doing great.

Here is a little update from me :

1.Weight this morning was at 201.7 lbs , I decided to increase my carb intake from 300 to 350 grams these last few days and it definitely shows, keep in mind it is water but workouts have been fueled more and I have definitely felt better pumps or technically a.k.a transient hypertrophy for those of you who like your technical terms.

2. Sleep these last 10 days has improved, I also decided to put my health first, so I have been getting 7 hours minimum per night, with these last two nights sleeping for 8.5 hours which felt great.
Have made arrangements to my schedule to accommodate more sleep time so it is safe to say that the sleep deprivation has been fixed and corrected and hopefully will never happen again, at least not as often.

3. I did a sperm test on Tuesday and the results are great, swimmers are looking good, in the mood to swim upstream, they will just have to wait for a couple of years. ( uploading photo of the results )

4. Did a blood draw to test my IGF1 so I have a baseline and know what I am working with. ( uploading photo of results )

5. My GH has arrived and is sitting in my fridge patiently waiting to be put to good use

6. My liver support, trace minerals and advanced digestive enzymes have also arrived today ( uploading photo and ingredients )

With all that being said, I'm ready to start my journey into the world of performance enhancement and getting myself physically into places I have not been before.

Let's start with what are your suggestions on GH use, how many IU per day ? When is it best taken ?

After we create a nice discussion about that, I will ask more questions about certain other peptides/steroids I am willing to take and add to the cycle.

Note: Blood work will be done every 30-45 days , IGF1 will be checked every 2-3 weeks to optimize levels.

Goal is to get into 220-225 by end of year, a little optimistic but I like high goals.

@LevButlerov @stevesmi @Mobster @toddthelineman @ROIDDERS @Ulter @2Thick @ceo @BeMe

I think with HGH. 2-3iu's per day is plenty. even 1Iu is good. anything above that will become counter productive and should only be used by advanced users or competitors. its a PULSE action not like using test

Struman · Apr 11, 2026

Struman · Apr 11, 2026

2Thick said:
I think with HGH. 2-3iu's per day is plenty. even 1Iu is good. anything above that will become counter productive and should only be used by advanced users or competitors. its a PULSE action not like using test

I appreciate your opinion brother. I will be starting at 2iu’s per day as of tonight, will be doing igf1 blood test in 2 weeks to see if levels are elevated and take it from there.

Also I see a lot of morning vs evening debate on when to take it, any recommendations ?

Struman · Apr 11, 2026

Ulter said:
@Struman that's good. Always store your HGH in the fridge before and after. It makes it last longer.

Yes sir, doing everything by the book. Will be starting the cycle today, any recommendations on when to take it, I see a lot of debate on morning vs evening ?

toddthelineman · Apr 11, 2026

Struman said:
I appreciate your opinion brother. I will be starting at 2iu’s per day as of tonight, will be doing igf1 blood test in 2 weeks to see if levels are elevated and take it from there.

Also I see a lot of morning vs evening debate on when to take it, any recommendations ?

I’m solidly in the evening camp. Taking it in the day time can make me unbelievably drowsy. If you can get a nap in, it might be beneficial to take it in the day time. Or if it doesn’t have that effect on you. I’ve tried morning, preworkout, post work out, evening, fasted, everything I could think of. I like it in the evening. It’s all a little bit of experimenting

Struman · Apr 11, 2026

toddthelineman said:
I’m solidly in the evening camp. Taking it in the day time can make me unbelievably drowsy. If you can get a nap in, it might be beneficial to take it in the day time. Or if it doesn’t have that effect on you. I’ve tried morning, preworkout, post work out, evening, fasted, everything I could think of. I like it in the evening. It’s all a little bit of experimenting

When taking it in the evening is it after your last meal and if so do you wait a couple of hours, let’s say 2-3 hours or it doesn’t matter for you and just do it before going to bed ?
I appreciate the insight

Struman · Apr 11, 2026

ceo said:
Bros, I'm glad to sleep is getting better. When you lead a busy life, it is hard to get good sleep.

It is brother but at some point you realize you have to prioritize yourself first, this is me realizing that and trying to get jacked in the meantime. Lol

toddthelineman · Apr 11, 2026

Struman said:
When taking it in the evening is it after your last meal and if so do you wait a couple of hours, let’s say 2-3 hours or it doesn’t matter for you and just do it before going to bed ?
I appreciate the insight

I take it right before bed, which unfortunately is often on a full stomach and not theoretically ideal. But I gotta get the food in. I get really busy during the day time and I do my log at night, then realize I’m waaaay short and I get up and eat to failure. This happens about 3-5 times a week. It surely has made me a bit less insulin sensitive, but I seem to make up for it by working through hunger during the day.

Struman · Apr 11, 2026

ROIDDERS said:
Good job on this. The HGH is perfect. @Struman I like liver support, trace minerals, and advanced digestive enzymes.

Thanks brother, I want to create an all around health support system for my body as I go through this so I want all my bases covered.

LevButlerov · Apr 11, 2026

Struman said:
Looking at it physiologically I don't need it, it is more of a "want" it to match my goals, which are to enhance my physique and if we are talking enhancement then we are talking IGF1 levels of 400+. So I guess to answer your question, I need it as much as every other guy who works out and lives a healthy lifestyle needs it, we actually don't, but want it to enhance our physiques and be "more" so to say.

My goal is to get to 220-225 lbs by end of year, with the possibility of maybe competing next year depending on a lot of "ifs".

I will post photos of GH when I get home . ( In office right now )

fair if you want it lets do it

@Struman thats going to be a fun cycle then
waiting on pics

LevButlerov · Apr 11, 2026

Struman said:
View attachment 213118

awesome

I love this Eurotropin TD for Team PSL @PSL @~Vision~ love seeing these!

ROIDDERS · Apr 11, 2026

Struman said:
View attachment 213118

hell yeah! this is a beautiful touchdown. some great value and high quality from PSL

stevesmi · Apr 11, 2026

Struman said:
I appreciate your opinion brother. I will be starting at 2iu’s per day as of tonight, will be doing igf1 blood test in 2 weeks to see if levels are elevated and take it from there.

Also I see a lot of morning vs evening debate on when to take it, any recommendations ?

@Struman that's a good strategy. You should have really high levels.

Mobster · Apr 12, 2026

LevButlerov said:
awesome I love this Eurotropin TD for Team PSL @PSL @~Vision~ love seeing these!

I was gonna ask. Awesome @PSL / EP TD pic

2Thick · Apr 12, 2026

Struman said:
I appreciate your opinion brother. I will be starting at 2iu’s per day as of tonight, will be doing igf1 blood test in 2 weeks to see if levels are elevated and take it from there.

Also I see a lot of morning vs evening debate on when to take it, any recommendations ?

take evening if you want more recovery/sleep
take morning if you want more appetite during day

Ulter · Apr 12, 2026

Struman said:
Yes sir, doing everything by the book. Will be starting the cycle today, any recommendations on when to take it, I see a lot of debate on morning vs evening ?

you can take some before breakfast. then another dose before bed. mix it up to see what works

ceo · Apr 12, 2026

Struman said:
It is brother but at some point you realize you have to prioritize yourself first, this is me realizing that and trying to get jacked in the meantime. Lol

bros i hear you on that. many people forget that in life

ROIDDERS · Apr 12, 2026

Struman said:
When taking it in the evening is it after your last meal and if so do you wait a couple of hours, let’s say 2-3 hours or it doesn’t matter for you and just do it before going to bed ?
I appreciate the insight

generally you want to take the growth hormone after a fasting period. This way you get that extra pulse effect. Since after you eat your growth hormone will drop. So taking it alongside a meal is not a bad idea or taking it right before you break a fast. Like in the morning for example.

ballin2504 · Apr 13, 2026

Struman said:
View attachment 213118

@Struman yes sir! That’s the ticket!!!

Struman · Apr 13, 2026

Update:

Hope everyone had a nice weekend, I was so busy yesterday I forgot to post my meal prep and nutritional adjustments that I made for this week.

I decided to increase my calories to 3800 per day and see how my body is going to respond.

Carbs are at 400 gr
Protein is at 240 gr
Fats are at 100 gr

For protein this week I decided to go with chicken, tilapia and salmon (Alaskan wild caught) which is less fatty then the typical Atlantic kind for the reasons of reducing my fat intake that was slightly higher then I wanted it last 2 weeks.

As of this morning I am sitting at:

BW: 200.7 lbs
BF: 17.5 %

Also it has been 3 days since I started GH, I have been taking it in the morning before my first meal and I might have felt a little crash or being sleepy throughout the day so I am switching it up in the PM from today, 1.5 hours before bed and 1.5 hours after my last meal, will post updates on how that goes.

Struman · Apr 13, 2026

Supplements:

Glucosamine - 1 capsule ED
Omega's - 1 big ass capsule ED
Coq10 - 1 capsule ED
Vitamin C
Zinc - 1 capsule ED
Liver Cleanse by Thorne - 2 capsules ED
Thrace Minerals by Thorne - 1 capsule x 3 times a day
Advanced Digestive Enzymes by Thorne with each meal
Magnesium Glycinate - 480mg ED
Creatine - 10 gr ED
Protein powder - 2 times a day
GH - 2 IU ED

Will stay here for about 2 weeks and then look into adding Test ( dosage to be discussed) + Anavar.

Will be checking IGF1 levels in 3 weeks and based on that will modify GH dose, potentially up to 3 IU, but depends, goal is to get IGF1 levels above 450.

Will be posting body scan and physique photos this week.

Kopite67 · Apr 13, 2026

Struman said:
Update:

Hope everyone had a nice weekend, I was so busy yesterday I forgot to post my meal prep and nutritional adjustments that I made for this week.

I decided to increase my calories to 3800 per day and see how my body is going to respond.

Carbs are at 400 gr
Protein is at 240 gr
Fats are at 100 gr

For protein this week I decided to go with chicken, tilapia and salmon (Alaskan wild caught) which is less fatty then the typical Atlantic kind for the reasons of reducing my fat intake that was slightly higher then I wanted it last 2 weeks.

As of this morning I am sitting at:

BW: 200.7 lbs
BF: 17.5 %

Also it has been 3 days since I started GH, I have been taking it in the morning before my first meal and I might have felt a little crash or being sleepy throughout the day so I am switching it up in the PM from today, 1.5 hours before bed and 1.5 hours after my last meal, will post updates on how that goes.

Awesome food prep brother. Nice update on how GH is treating you

LevButlerov · Apr 13, 2026

Struman said:
Update:

Hope everyone had a nice weekend, I was so busy yesterday I forgot to post my meal prep and nutritional adjustments that I made for this week.

I decided to increase my calories to 3800 per day and see how my body is going to respond.

Carbs are at 400 gr
Protein is at 240 gr
Fats are at 100 gr

For protein this week I decided to go with chicken, tilapia and salmon (Alaskan wild caught) which is less fatty then the typical Atlantic kind for the reasons of reducing my fat intake that was slightly higher then I wanted it last 2 weeks.

As of this morning I am sitting at:

BW: 200.7 lbs
BF: 17.5 %

Also it has been 3 days since I started GH, I have been taking it in the morning before my first meal and I might have felt a little crash or being sleepy throughout the day so I am switching it up in the PM from today, 1.5 hours before bed and 1.5 hours after my last meal, will post updates on how that goes.

meal prep looks awesome

like a pro!

Struman said:
Supplements:

Glucosamine - 1 capsule ED
Omega's - 1 big ass capsule ED
Coq10 - 1 capsule ED
Vitamin C
Zinc - 1 capsule ED
Liver Cleanse by Thorne - 2 capsules ED
Thrace Minerals by Thorne - 1 capsule x 3 times a day
Advanced Digestive Enzymes by Thorne with each meal
Magnesium Glycinate - 480mg ED
Creatine - 10 gr ED
Protein powder - 2 times a day
GH - 2 IU ED

Will stay here for about 2 weeks and then look into adding Test ( dosage to be discussed) + Anavar.

Will be checking IGF1 levels in 3 weeks and based on that will modify GH dose, potentially up to 3 IU, but depends, goal is to get IGF1 levels above 450.

Will be posting body scan and physique photos this week.

start bumping creatine get to 20+grams @Struman

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

rizzlekdizzle · Apr 13, 2026

Struman said:
Update:

Hope everyone had a nice weekend, I was so busy yesterday I forgot to post my meal prep and nutritional adjustments that I made for this week.

I decided to increase my calories to 3800 per day and see how my body is going to respond.

Carbs are at 400 gr
Protein is at 240 gr
Fats are at 100 gr

For protein this week I decided to go with chicken, tilapia and salmon (Alaskan wild caught) which is less fatty then the typical Atlantic kind for the reasons of reducing my fat intake that was slightly higher then I wanted it last 2 weeks.

As of this morning I am sitting at:

BW: 200.7 lbs
BF: 17.5 %

Also it has been 3 days since I started GH, I have been taking it in the morning before my first meal and I might have felt a little crash or being sleepy throughout the day so I am switching it up in the PM from today, 1.5 hours before bed and 1.5 hours after my last meal, will post updates on how that goes.

Elite food prep brother!

waggat · Apr 13, 2026

Struman said:
Update:

Hope everyone had a nice weekend, I was so busy yesterday I forgot to post my meal prep and nutritional adjustments that I made for this week.

I decided to increase my calories to 3800 per day and see how my body is going to respond.

Carbs are at 400 gr
Protein is at 240 gr
Fats are at 100 gr

For protein this week I decided to go with chicken, tilapia and salmon (Alaskan wild caught) which is less fatty then the typical Atlantic kind for the reasons of reducing my fat intake that was slightly higher then I wanted it last 2 weeks.

As of this morning I am sitting at:

BW: 200.7 lbs
BF: 17.5 %

Also it has been 3 days since I started GH, I have been taking it in the morning before my first meal and I might have felt a little crash or being sleepy throughout the day so I am switching it up in the PM from today, 1.5 hours before bed and 1.5 hours after my last meal, will post updates on how that goes.

Nice looking meals mate. Not sure about the waffles though.

Grumpy · Apr 13, 2026

Meal prep looks fantastic
Good macros

Yuri · Apr 13, 2026

Struman said:
Update:

Hope everyone had a nice weekend, I was so busy yesterday I forgot to post my meal prep and nutritional adjustments that I made for this week.

I decided to increase my calories to 3800 per day and see how my body is going to respond.

Carbs are at 400 gr
Protein is at 240 gr
Fats are at 100 gr

For protein this week I decided to go with chicken, tilapia and salmon (Alaskan wild caught) which is less fatty then the typical Atlantic kind for the reasons of reducing my fat intake that was slightly higher then I wanted it last 2 weeks.

As of this morning I am sitting at:

BW: 200.7 lbs
BF: 17.5 %

Also it has been 3 days since I started GH, I have been taking it in the morning before my first meal and I might have felt a little crash or being sleepy throughout the day so I am switching it up in the PM from today, 1.5 hours before bed and 1.5 hours after my last meal, will post updates on how that goes.

That prep looks incredible brother! Love the organisation

Approved Log My First Cycle LOG - 16 Years Natural lifter

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Meal 5 —Shake (3 PM)​

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Meal 3 — Lunch​

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Meal 6 — Dinner​

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Bloodwork​

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Supplements​

Hydration​

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Sleep (14-Day Average)​

Meal 1 — after waking​

Meal 2 — Breakfast Bowl (8:30 AM)​

Meal 3 — Pre-Workout (11:15 AM)​

​

Meal 4 — Post-Workout (1:30 PM)​

Meal 5 —Shake (3 PM)​

Meal 6 — Pre-Evening Session (4:15 PM)​

Meal 7 — Snack During Coaching​

Meal 8 — Dinner (8:00 PM)​

Meal 1 — Morning (Wake Up)​

Meal 2 — Breakfast (Main Weekend Meal)​

Meal 3 — Lunch​

Meal 4 — Midday Shake​

Meal 5 — Afternoon Snack​

Meal 6 — Dinner​

​

Training Split (Current Block: Strength + Conditioning)​

Training Style / Intensity​

Daily Activity​

Recovery & Biofeedback (Averages)​

Body Composition​

Bloodwork​

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Considerations​

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Sleep (14-Day Average)​

Meal 1 — after waking​

Meal 2 — Breakfast Bowl (8:30 AM)​

Meal 3 — Pre-Workout (11:15 AM)​

​

Meal 4 — Post-Workout (1:30 PM)​

Meal 5 —Shake (3 PM)​

Meal 6 — Pre-Evening Session (4:15 PM)​

Meal 7 — Snack During Coaching​

Meal 8 — Dinner (8:00 PM)​

Meal 1 — Morning (Wake Up)​

Meal 2 — Breakfast (Main Weekend Meal)​

Meal 3 — Lunch​

Meal 4 — Midday Shake​

Meal 5 — Afternoon Snack​

Supplements

Hydration

Sleep (14-Day Average)

Meal 1 — after waking

Meal 2 — Breakfast Bowl (8:30 AM)

Meal 3 — Pre-Workout (11:15 AM)

Meal 4 — Post-Workout (1:30 PM)

Meal 5 —Shake (3 PM)

Meal 6 — Pre-Evening Session (4:15 PM)

Meal 7 — Snack During Coaching

Meal 8 — Dinner (8:00 PM)

Meal 1 — Morning (Wake Up)

Meal 2 — Breakfast (Main Weekend Meal)

Meal 3 — Lunch

Meal 4 — Midday Shake

Meal 5 — Afternoon Snack

Meal 6 — Dinner

Training Split (Current Block: Strength + Conditioning)

Training Style / Intensity

Daily Activity

Recovery & Biofeedback (Averages)

Body Composition

Bloodwork

Additional Notes

Considerations

Supplements

Hydration

Sleep (14-Day Average)

Meal 1 — after waking

Meal 2 — Breakfast Bowl (8:30 AM)

Meal 3 — Pre-Workout (11:15 AM)

Meal 4 — Post-Workout (1:30 PM)

Meal 5 —Shake (3 PM)

Meal 6 — Pre-Evening Session (4:15 PM)

Meal 7 — Snack During Coaching

Meal 8 — Dinner (8:00 PM)

Meal 1 — Morning (Wake Up)

Meal 2 — Breakfast (Main Weekend Meal)

Meal 3 — Lunch

Meal 4 — Midday Shake

Meal 5 — Afternoon Snack

Meal 6 — Dinner

Training Split (Current Block: Strength + Conditioning)

Training Style / Intensity

Daily Activity

Recovery & Biofeedback (Averages)

Body Composition

Bloodwork

Additional Notes

Considerations

Supplements

Hydration

Sleep (14-Day Average)

Meal 1 — after waking

Meal 2 — Breakfast Bowl (8:30 AM)

Meal 3 — Pre-Workout (11:15 AM)

Meal 4 — Post-Workout (1:30 PM)

Meal 5 —Shake (3 PM)

Meal 6 — Pre-Evening Session (4:15 PM)

Meal 7 — Snack During Coaching

Meal 8 — Dinner (8:00 PM)

Meal 1 — Morning (Wake Up)

Meal 2 — Breakfast (Main Weekend Meal)

Meal 3 — Lunch

Meal 4 — Midday Shake

Meal 5 — Afternoon Snack

Meal 6 — Dinner

Training Split (Current Block: Strength + Conditioning)

Training Style / Intensity

Daily Activity

Recovery & Biofeedback (Averages)

Body Composition

Bloodwork

Additional Notes

Considerations

Supplements

Hydration

Sleep (14-Day Average)

Meal 1 — after waking

Meal 2 — Breakfast Bowl (8:30 AM)