Approved Log 41 y/o TRT + Retatrutide Training Recomp Log

[8enni8lanko]

1. Overview / Goal

Primary goal: Body recomposition (drop fat while maintaining/gaining strength).

Secondary goals: Reduce body fat to 10-12% and shredded Dad build.

Timeline: 16 weeks, longer if required.

Starting date: 1/5/26

Starting weight: ~94kg


2. Current Stats

Age: 41 years old

Height: 189cm

Estimated body fat: 16-18% (according to chatGPT).

Training experience: 20+ years.

Background: Have trained consistently in some form over the years including weights, boxing, running and MMA. These days primarily focused on resistance training with some cardio for health and conditioning.


3. TRT History

On TRT since: 4/5/25 (~1 year).

Reason: Clinically low testosterone, low energy, poor recovery and dissatisfaction with physique.

Starting weight (pre-TRT): ~101kg.

Current protocol: Primoteston Depot Testosterone Enanthate 250mg (prescribed).

Dose: 0.65mL per week (~162.5mg).

Injection frequency: Split (Mon 0.325mL & Thurs 0.325mL).


4. Bloodwork Summary

Latest: Bloods done 9/3/26. Monitoring bloods every ~3–4 months while on TRT.

Hormone Markers: Based on previous dose of 0.6mL per week (split).

- Total Testosterone: 29 nmol/L
- Free Testosterone: 732 pmol/L
- SHBG: 26 nmol/L
- Oestradiol (E2): 147 pmol/L
- LH/FSH: <1 IU/L
- Prolactin: 175 mlU/L

Metabolic & Health Markers:

- Total Cholesterol: 4.6 nmol/L
- LDL Cholesterol: 3.33 nmol/L
- HDL Cholesterol: 1.0 nmol/L
- Triglycerides: 0.6 nmol/L
- Fasting Glucose: 4.8 nmol/L
- ALT: 35 U/L
- AST: 35 U/L
- Creatinine: 96 umol/L
- eGFR: 84 mL/min

Safety Monitoring:

- Haematocrit: 0.51 (recently donated 27/4/26)
- CRP (hsCRP): 0.3 mg/L
- Blood Pressure: 134/83 as of 27/4 (Full of pre workout).
- Haemoglobin: 169 g/L as of 27/4 prior to donation.


5. Peptides

Current:

Compound: Retatrutide

Dose: 2mg per week

Frequency: Split (1mg Tues & 1mg Friday).

Start date: 30/1/26. Started at 0.5mg and titrated up 0.25mg each week until reaching 2mg (week 6).
Starting Weight: 97.3kg.

Purpose: Body recomposition, drop fat, improve cholesterol.

Notes: Week 13 beginning today, new vendor, quite excited!

Compound: Mots-C

Dose: 1mg

Frequency: 5 days per week. Prior to workout or first thing in the morning (wed, thu, fri, sat, sun).

Start date: 18/3/26

Starting Weight: 94.6kg

Purpose: Seeking sustained energy and drop fat.

Notes: Will finish 8 week cycle this Sunday 3/5/26.

Compound: MT1

Dose: 250mcg

Frequency: 3 times per week (mon, weds, sat).

Start date: 16/3/26

Purpose: Gradual, natural looking tan.

Notes: Took MT2 many years ago and ended up like a dorito chip so hesitant to take again.

Compound: Klow

Dose: 2.67mg

Frequency: Daily

Start date: 29/4/26

Purpose: Improve skin and treat niggly injuries (possible tendonitis).

Notes: Only just started product from new vendor.


6. Training Program

Split: Full body

Frequency: ~ 4 sessions per week (based around work schedule).

Style: Mix of strength + hypertrophy

Strength: Strength has been maintained across all key lifts during current weight range (~93–94kg).

Program: Screenshot attached. Some exercises I have substituted with others (Example: deadlift with weighed chins). Rep range also varies on heavy lifts. Can provide strength benchmarks as required.

Cardio:

Type: Incline treadmill walking

Frequency: Most training days

Duration: 15-20 minutes

Intensity: ~15-18% incline @ 4.6-5 km/h


8. Diet Approach

Tracking: Calories are not currently tracked, but appetite has reduced significantly since starting Reta and bodyweight trend is being used as the primary indicator.

Approach: High protein, generally clean eating.

Protein intake: Aim for 2 grams per kg of body weight. Estimated high via whole foods + shakes.

Typical meals: Porridge/oats, fruit, greek yoghurt, rice, veggies, meat, Vietnamese cuisine.

Restrictions: No junk food, no fizzy drinks, no alcohol and minimal snacking since starting Reta.

Weakness: Usually have a no added sugar iced coffee daily when working.


9. Supplement List

Protein powder: International Protein Amino Charged WPI

Electrolytes: Liquid I.V (most days)

Pre-workout: Varies but high stim

Creatine: 5 grams daily of Crea-8 by EHPlabs

Swisse High Potency Multi Vitamin (1 in morning)

Swisse 4 x Strength Wild Fish Oil Concentrate (3 in morning)

Swisse Co-Enzyme Q10 150mg (1 in morning)

Ostelin Vitamin D3 and K2 (1 in morning)

Blackmore Lyp-sine (1 in morning)

Swisse High Strength Ashwagandha (1 at night)

Swisse Magnesium Glycinate (2 at night)


10. Lifestyle Factors

Sleep: Varies due to shift work, typically 6-7 hours.

Job/activity level: Mentally active job with early starts and occasional night shifts.

Stress levels: Moderate. If I'm not working, I'm busy being a Dad. The days are long as up at 2/3am most days.


11. Starting Photos

No pump, bathroom lighting, end of day. I can't pose and hate taking photos.

Front: Relaxed

Side: Flexed


12. The future

Currently focusing on maximising results from TRT + Reta before introducing additional compounds.

Open to potentially adding a mild oral or DHT-based compound in the future, however this will depend on maintaining stable bloodwork and overall health markers.

Priority is staying within ranges that won’t raise concerns with prescribing doctor.

 

[LevButlerov]

1. Overview / Goal

Primary goal: Body recomposition (drop fat while maintaining/gaining strength).

Secondary goals: Reduce body fat to 10-12% and shredded Dad build.

Timeline: 16 weeks, longer if required.

Starting date: 1/5/26

Starting weight: ~94kg


2. Current Stats

Age: 41 years old

Height: 189cm

Estimated body fat: 16-18% (according to chatGPT).

Training experience: 20+ years.

Background: Have trained consistently in some form over the years including weights, boxing, running and MMA. These days primarily focused on resistance training with some cardio for health and conditioning.


3. TRT History

On TRT since: 4/5/25 (~1 year).

Reason: Clinically low testosterone, low energy, poor recovery and dissatisfaction with physique.

Starting weight (pre-TRT): ~101kg.

Current protocol: Primoteston Depot Testosterone Enanthate 250mg (prescribed).

Dose: 0.65mL per week (~162.5mg).

Injection frequency: Split (Mon 0.325mL & Thurs 0.325mL).


4. Bloodwork Summary

Latest: Bloods done 9/3/26. Monitoring bloods every ~3–4 months while on TRT.

Hormone Markers: Based on previous dose of 0.6mL per week (split).

- Total Testosterone: 29 nmol/L
- Free Testosterone: 732 pmol/L
- SHBG: 26 nmol/L
- Oestradiol (E2): 147 pmol/L
- LH/FSH: <1 IU/L
- Prolactin: 175 mlU/L

Metabolic & Health Markers:

- Total Cholesterol: 4.6 nmol/L
- LDL Cholesterol: 3.33 nmol/L
- HDL Cholesterol: 1.0 nmol/L
- Triglycerides: 0.6 nmol/L
- Fasting Glucose: 4.8 nmol/L
- ALT: 35 U/L
- AST: 35 U/L
- Creatinine: 96 umol/L
- eGFR: 84 mL/min

Safety Monitoring:

- Haematocrit: 0.51 (recently donated 27/4/26)
- CRP (hsCRP): 0.3 mg/L
- Blood Pressure: 134/83 as of 27/4 (Full of pre workout).
- Haemoglobin: 169 g/L as of 27/4 prior to donation.


5. Peptides

Current:

Compound: Retatrutide

Dose: 2mg per week

Frequency: Split (1mg Tues & 1mg Friday).

Start date: 30/1/26. Started at 0.5mg and titrated up 0.25mg each week until reaching 2mg (week 6).
Starting Weight: 97.3kg.

Purpose: Body recomposition, drop fat, improve cholesterol.

Notes: Week 13 beginning today, new vendor, quite excited!

Compound: Mots-C

Dose: 1mg

Frequency: 5 days per week. Prior to workout or first thing in the morning (wed, thu, fri, sat, sun).

Start date: 18/3/26

Starting Weight: 94.6kg

Purpose: Seeking sustained energy and drop fat.

Notes: Will finish 8 week cycle this Sunday 3/5/26.

Compound: MT1

Dose: 250mcg

Frequency: 3 times per week (mon, weds, sat).

Start date: 16/3/26

Purpose: Gradual, natural looking tan.

Notes: Took MT2 many years ago and ended up like a dorito chip so hesitant to take again.

Compound: Klow

Dose: 2.67mg

Frequency: Daily

Start date: 29/4/26

Purpose: Improve skin and treat niggly injuries (possible tendonitis).

Notes: Only just started product from new vendor.


6. Training Program

Split: Full body

Frequency: ~ 4 sessions per week (based around work schedule).

Style: Mix of strength + hypertrophy

Strength: Strength has been maintained across all key lifts during current weight range (~93–94kg).

Program: Screenshot attached. Some exercises I have substituted with others (Example: deadlift with weighed chins). Rep range also varies on heavy lifts. Can provide strength benchmarks as required.

Cardio:

Type: Incline treadmill walking

Frequency: Most training days

Duration: 15-20 minutes

Intensity: ~15-18% incline @ 4.6-5 km/h


8. Diet Approach

Tracking: Calories are not currently tracked, but appetite has reduced significantly since starting Reta and bodyweight trend is being used as the primary indicator.

Approach: High protein, generally clean eating.

Protein intake: Aim for 2 grams per kg of body weight. Estimated high via whole foods + shakes.

Typical meals: Porridge/oats, fruit, greek yoghurt, rice, veggies, meat, Vietnamese cuisine.

Restrictions: No junk food, no fizzy drinks, no alcohol and minimal snacking since starting Reta.

Weakness: Usually have a no added sugar iced coffee daily when working.


9. Supplement List

Protein powder: International Protein Amino Charged WPI

Electrolytes: Liquid I.V (most days)

Pre-workout: Varies but high stim

Creatine: 5 grams daily of Crea-8 by EHPlabs

Swisse High Potency Multi Vitamin (1 in morning)

Swisse 4 x Strength Wild Fish Oil Concentrate (3 in morning)

Swisse Co-Enzyme Q10 150mg (1 in morning)

Ostelin Vitamin D3 and K2 (1 in morning)

Blackmore Lyp-sine (1 in morning)

Swisse High Strength Ashwagandha (1 at night)

Swisse Magnesium Glycinate (2 at night)


10. Lifestyle Factors

Sleep: Varies due to shift work, typically 6-7 hours.

Job/activity level: Mentally active job with early starts and occasional night shifts.

Stress levels: Moderate. If I'm not working, I'm busy being a Dad. The days are long as up at 2/3am most days.


11. Starting Photos

No pump, bathroom lighting, end of day. I can't pose and hate taking photos.

Front: Relaxed

Side: Flexed


12. The future

Currently focusing on maximising results from TRT + Reta before introducing additional compounds.

Open to potentially adding a mild oral or DHT-based compound in the future, however this will depend on maintaining stable bloodwork and overall health markers.

Priority is staying within ranges that won’t raise concerns with prescribing doctor.

welcome fully to the EVO family @8enni8lanko you look amazing! really good size and lean cut! perfect start.

Bloods
can you share the actual bloods paper with us?

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
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

did you download our eBooks?
https://irongorillas.com

 

[stevesmi]

1. Overview / Goal

Primary goal: Body recomposition (drop fat while maintaining/gaining strength).

Secondary goals: Reduce body fat to 10-12% and shredded Dad build.

Timeline: 16 weeks, longer if required.

Starting date: 1/5/26

Starting weight: ~94kg


2. Current Stats

Age: 41 years old

Height: 189cm

Estimated body fat: 16-18% (according to chatGPT).

Training experience: 20+ years.

Background: Have trained consistently in some form over the years including weights, boxing, running and MMA. These days primarily focused on resistance training with some cardio for health and conditioning.


3. TRT History

On TRT since: 4/5/25 (~1 year).

Reason: Clinically low testosterone, low energy, poor recovery and dissatisfaction with physique.

Starting weight (pre-TRT): ~101kg.

Current protocol: Primoteston Depot Testosterone Enanthate 250mg (prescribed).

Dose: 0.65mL per week (~162.5mg).

Injection frequency: Split (Mon 0.325mL & Thurs 0.325mL).


4. Bloodwork Summary

Latest: Bloods done 9/3/26. Monitoring bloods every ~3–4 months while on TRT.

Hormone Markers: Based on previous dose of 0.6mL per week (split).

- Total Testosterone: 29 nmol/L
- Free Testosterone: 732 pmol/L
- SHBG: 26 nmol/L
- Oestradiol (E2): 147 pmol/L
- LH/FSH: <1 IU/L
- Prolactin: 175 mlU/L

Metabolic & Health Markers:

- Total Cholesterol: 4.6 nmol/L
- LDL Cholesterol: 3.33 nmol/L
- HDL Cholesterol: 1.0 nmol/L
- Triglycerides: 0.6 nmol/L
- Fasting Glucose: 4.8 nmol/L
- ALT: 35 U/L
- AST: 35 U/L
- Creatinine: 96 umol/L
- eGFR: 84 mL/min

Safety Monitoring:

- Haematocrit: 0.51 (recently donated 27/4/26)
- CRP (hsCRP): 0.3 mg/L
- Blood Pressure: 134/83 as of 27/4 (Full of pre workout).
- Haemoglobin: 169 g/L as of 27/4 prior to donation.


5. Peptides

Current:

Compound: Retatrutide

Dose: 2mg per week

Frequency: Split (1mg Tues & 1mg Friday).

Start date: 30/1/26. Started at 0.5mg and titrated up 0.25mg each week until reaching 2mg (week 6).
Starting Weight: 97.3kg.

Purpose: Body recomposition, drop fat, improve cholesterol.

Notes: Week 13 beginning today, new vendor, quite excited!

Compound: Mots-C

Dose: 1mg

Frequency: 5 days per week. Prior to workout or first thing in the morning (wed, thu, fri, sat, sun).

Start date: 18/3/26

Starting Weight: 94.6kg

Purpose: Seeking sustained energy and drop fat.

Notes: Will finish 8 week cycle this Sunday 3/5/26.

Compound: MT1

Dose: 250mcg

Frequency: 3 times per week (mon, weds, sat).

Start date: 16/3/26

Purpose: Gradual, natural looking tan.

Notes: Took MT2 many years ago and ended up like a dorito chip so hesitant to take again.

Compound: Klow

Dose: 2.67mg

Frequency: Daily

Start date: 29/4/26

Purpose: Improve skin and treat niggly injuries (possible tendonitis).

Notes: Only just started product from new vendor.


6. Training Program

Split: Full body

Frequency: ~ 4 sessions per week (based around work schedule).

Style: Mix of strength + hypertrophy

Strength: Strength has been maintained across all key lifts during current weight range (~93–94kg).

Program: Screenshot attached. Some exercises I have substituted with others (Example: deadlift with weighed chins). Rep range also varies on heavy lifts. Can provide strength benchmarks as required.

Cardio:

Type: Incline treadmill walking

Frequency: Most training days

Duration: 15-20 minutes

Intensity: ~15-18% incline @ 4.6-5 km/h


8. Diet Approach

Tracking: Calories are not currently tracked, but appetite has reduced significantly since starting Reta and bodyweight trend is being used as the primary indicator.

Approach: High protein, generally clean eating.

Protein intake: Aim for 2 grams per kg of body weight. Estimated high via whole foods + shakes.

Typical meals: Porridge/oats, fruit, greek yoghurt, rice, veggies, meat, Vietnamese cuisine.

Restrictions: No junk food, no fizzy drinks, no alcohol and minimal snacking since starting Reta.

Weakness: Usually have a no added sugar iced coffee daily when working.


9. Supplement List

Protein powder: International Protein Amino Charged WPI

Electrolytes: Liquid I.V (most days)

Pre-workout: Varies but high stim

Creatine: 5 grams daily of Crea-8 by EHPlabs

Swisse High Potency Multi Vitamin (1 in morning)

Swisse 4 x Strength Wild Fish Oil Concentrate (3 in morning)

Swisse Co-Enzyme Q10 150mg (1 in morning)

Ostelin Vitamin D3 and K2 (1 in morning)

Blackmore Lyp-sine (1 in morning)

Swisse High Strength Ashwagandha (1 at night)

Swisse Magnesium Glycinate (2 at night)


10. Lifestyle Factors

Sleep: Varies due to shift work, typically 6-7 hours.

Job/activity level: Mentally active job with early starts and occasional night shifts.

Stress levels: Moderate. If I'm not working, I'm busy being a Dad. The days are long as up at 2/3am most days.


11. Starting Photos

No pump, bathroom lighting, end of day. I can't pose and hate taking photos.

Front: Relaxed

Side: Flexed


12. The future

Currently focusing on maximising results from TRT + Reta before introducing additional compounds.

Open to potentially adding a mild oral or DHT-based compound in the future, however this will depend on maintaining stable bloodwork and overall health markers.

Priority is staying within ranges that won’t raise concerns with prescribing doctor.

@8enniblanko you will get great results on this! you already have a solid base

 

[ceo]

1. Overview / Goal

Primary goal: Body recomposition (drop fat while maintaining/gaining strength).

Secondary goals: Reduce body fat to 10-12% and shredded Dad build.

Timeline: 16 weeks, longer if required.

Starting date: 1/5/26

Starting weight: ~94kg


2. Current Stats

Age: 41 years old

Height: 189cm

Estimated body fat: 16-18% (according to chatGPT).

Training experience: 20+ years.

Background: Have trained consistently in some form over the years including weights, boxing, running and MMA. These days primarily focused on resistance training with some cardio for health and conditioning.


3. TRT History

On TRT since: 4/5/25 (~1 year).

Reason: Clinically low testosterone, low energy, poor recovery and dissatisfaction with physique.

Starting weight (pre-TRT): ~101kg.

Current protocol: Primoteston Depot Testosterone Enanthate 250mg (prescribed).

Dose: 0.65mL per week (~162.5mg).

Injection frequency: Split (Mon 0.325mL & Thurs 0.325mL).


4. Bloodwork Summary

Latest: Bloods done 9/3/26. Monitoring bloods every ~3–4 months while on TRT.

Hormone Markers: Based on previous dose of 0.6mL per week (split).

- Total Testosterone: 29 nmol/L
- Free Testosterone: 732 pmol/L
- SHBG: 26 nmol/L
- Oestradiol (E2): 147 pmol/L
- LH/FSH: <1 IU/L
- Prolactin: 175 mlU/L

Metabolic & Health Markers:

- Total Cholesterol: 4.6 nmol/L
- LDL Cholesterol: 3.33 nmol/L
- HDL Cholesterol: 1.0 nmol/L
- Triglycerides: 0.6 nmol/L
- Fasting Glucose: 4.8 nmol/L
- ALT: 35 U/L
- AST: 35 U/L
- Creatinine: 96 umol/L
- eGFR: 84 mL/min

Safety Monitoring:

- Haematocrit: 0.51 (recently donated 27/4/26)
- CRP (hsCRP): 0.3 mg/L
- Blood Pressure: 134/83 as of 27/4 (Full of pre workout).
- Haemoglobin: 169 g/L as of 27/4 prior to donation.


5. Peptides

Current:

Compound: Retatrutide

Dose: 2mg per week

Frequency: Split (1mg Tues & 1mg Friday).

Start date: 30/1/26. Started at 0.5mg and titrated up 0.25mg each week until reaching 2mg (week 6).
Starting Weight: 97.3kg.

Purpose: Body recomposition, drop fat, improve cholesterol.

Notes: Week 13 beginning today, new vendor, quite excited!

Compound: Mots-C

Dose: 1mg

Frequency: 5 days per week. Prior to workout or first thing in the morning (wed, thu, fri, sat, sun).

Start date: 18/3/26

Starting Weight: 94.6kg

Purpose: Seeking sustained energy and drop fat.

Notes: Will finish 8 week cycle this Sunday 3/5/26.

Compound: MT1

Dose: 250mcg

Frequency: 3 times per week (mon, weds, sat).

Start date: 16/3/26

Purpose: Gradual, natural looking tan.

Notes: Took MT2 many years ago and ended up like a dorito chip so hesitant to take again.

Compound: Klow

Dose: 2.67mg

Frequency: Daily

Start date: 29/4/26

Purpose: Improve skin and treat niggly injuries (possible tendonitis).

Notes: Only just started product from new vendor.


6. Training Program

Split: Full body

Frequency: ~ 4 sessions per week (based around work schedule).

Style: Mix of strength + hypertrophy

Strength: Strength has been maintained across all key lifts during current weight range (~93–94kg).

Program: Screenshot attached. Some exercises I have substituted with others (Example: deadlift with weighed chins). Rep range also varies on heavy lifts. Can provide strength benchmarks as required.

Cardio:

Type: Incline treadmill walking

Frequency: Most training days

Duration: 15-20 minutes

Intensity: ~15-18% incline @ 4.6-5 km/h


8. Diet Approach

Tracking: Calories are not currently tracked, but appetite has reduced significantly since starting Reta and bodyweight trend is being used as the primary indicator.

Approach: High protein, generally clean eating.

Protein intake: Aim for 2 grams per kg of body weight. Estimated high via whole foods + shakes.

Typical meals: Porridge/oats, fruit, greek yoghurt, rice, veggies, meat, Vietnamese cuisine.

Restrictions: No junk food, no fizzy drinks, no alcohol and minimal snacking since starting Reta.

Weakness: Usually have a no added sugar iced coffee daily when working.


9. Supplement List

Protein powder: International Protein Amino Charged WPI

Electrolytes: Liquid I.V (most days)

Pre-workout: Varies but high stim

Creatine: 5 grams daily of Crea-8 by EHPlabs

Swisse High Potency Multi Vitamin (1 in morning)

Swisse 4 x Strength Wild Fish Oil Concentrate (3 in morning)

Swisse Co-Enzyme Q10 150mg (1 in morning)

Ostelin Vitamin D3 and K2 (1 in morning)

Blackmore Lyp-sine (1 in morning)

Swisse High Strength Ashwagandha (1 at night)

Swisse Magnesium Glycinate (2 at night)


10. Lifestyle Factors

Sleep: Varies due to shift work, typically 6-7 hours.

Job/activity level: Mentally active job with early starts and occasional night shifts.

Stress levels: Moderate. If I'm not working, I'm busy being a Dad. The days are long as up at 2/3am most days.


11. Starting Photos

No pump, bathroom lighting, end of day. I can't pose and hate taking photos.

Front: Relaxed

Side: Flexed


12. The future

Currently focusing on maximising results from TRT + Reta before introducing additional compounds.

Open to potentially adding a mild oral or DHT-based compound in the future, however this will depend on maintaining stable bloodwork and overall health markers.

Priority is staying within ranges that won’t raise concerns with prescribing doctor.

Bros, I like your screen name. It's very interesting the way you put the eight in there. But seriously good job on this log. I like your start. You have a good base. @8enni8lanko

 

[8enni8lanko]

welcome fully to the EVO family @8enni8lanko you look amazing! really good size and lean cut! perfect start.

Bloods
can you share the actual bloods paper with us?

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
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

did you download our eBooks?
https://irongorillas.com

Thanks bro! I'm learning alot through peoples posts and everyone seems very supportive. I've attached my blood results which also shows some previous results History.

I've made a template and plan to post weekly updates including diet, training, cardio etc.

Currently, I only take vitamin C from my multi vitamin and have a glass of OJ where the label reads 100% orange juice. I do this each morning with 5 grams of creatine. I don't take digestive supps/enzymes, probiotics or psyllium husks but can add these in if recommended and think it will make a difference?

Ill be sure to check out the podcasts also!

 

[8enni8lanko]

@8enniblanko you will get great results on this! you already have a solid base

Thanks bro! Have to try pace myself cause get excited

 

[8enni8lanko]

Bros, I like your screen name. It's very interesting the way you put the eight in there. But seriously good job on this log. I like your start. You have a good base. @8enni8lanko

Thanks bro, appreciate it! Lucky 88

 

[LevButlerov]

Thanks bro! I'm learning alot through peoples posts and everyone seems very supportive. I've attached my blood results which also shows some previous results History.

I've made a template and plan to post weekly updates including diet, training, cardio etc.

Currently, I only take vitamin C from my multi vitamin and have a glass of OJ where the label reads 100% orange juice. I do this each morning with 5 grams of creatine. I don't take digestive supps/enzymes, probiotics or psyllium husks but can add these in if recommended and think it will make a difference?

Ill be sure to check out the podcasts also!

bloods look good but is your TRT ok if you go to lets say 1000 level? i think thats a good level as well @8enni8lanko

Currently, I only take vitamin C from my multi vitamin and have a glass of OJ where the label reads 100% orange juice. I do this each morning with 5 grams of creatine. I don't take digestive supps/enzymes, probiotics or psyllium husks but can add these in if recommended and think it will make a difference?

I would replace the orange juice its just sugar with a vitamin C cap and use those calories to get some full whole foods.

creatine bump to 15 grams slowly by +5grams

I don't take digestive supps/enzymes, probiotics or psyllium husks but can add these in if recommended and think it will make a difference?

digestive aids will change your life!
start taking 10 gram psyllium husk ed
and probiotic capsule and digestive enzyme with meals

 

[8enni8lanko]

bloods look good but is your TRT ok if you go to lets say 1000 level? i think thats a good level as well @8enni8lanko


I would replace the orange juice its just sugar with a vitamin C cap and use those calories to get some full whole foods.

creatine bump to 15 grams slowly by +5grams


digestive aids will change your life!
start taking 10 gram psyllium husk ed
and probiotic capsule and digestive enzyme with meals

I told them I want to get to 850 as per their initial consultation. They tell me how much to take and supply is also based on this so I don't overindulge! I was on .6mL when I last did bloods and they increased to .65mL per week. However, I'm open to adding other compounds to get to 1000 I assume they would just reduce my Test E dose if levels got too high.

I've already started shopping and will add your suggestions in next week! Will also start to increase creatine dose! Thanks for the advice!

 

[Mobster]

I'd like to see food tracked too. It'd take things up another notch

 

[stevesmi]

Thanks bro! Have to try pace myself cause get excited

One thing I learned when I was younger is your body will humble you. I got humbled in my 20s and I got humbled again in my 30s and now in my 40s I learned my lesson I think.

 

[8enni8lanko]

I'd like to see food tracked too. It'd take things up another notch

Will definitely start to include in updates. Trying to use a simple template which is quick and easy to fill out. Today's example:

🍽 Food Log – Friday 1/5/26

Meal 1: 50 grams of porridge, high protein milk, a banana with a squirt of honey. Orange juice with 5 grams of creatine.

Meal 2: Chopped kiwi fruit and oranges, Chobani 15 gram protein vanilla yoghurt and Carmans energy muesli bar.

Meal 3: Beef and mixed vegetable stir fry with pasta shells.

Meal 4: Noodle with pork mince, prawn, green leaf vegetable and fried onion. Blend of sauces.

Snacks:

- Dare no added sugar intense espresso iced coffee

- 2 x protein shakes (between meal 3 & 4 and before bed).

Fluids:

- Water & Electrolytes: 1 x sachet of Liquid I.V

Protein Estimate: ~190 grams (guesstimate).

Notes: Non-training day. Started new Reta. Had Klow and Mots-C. Non-strenuous day. No real appetite but still eat.

 

[8enni8lanko]

One thing I learned when I was younger is your body will humble you. I got humbled in my 20s and I got humbled again in my 30s and now in my 40s I learned my lesson I think.

I punished myself in my younger years, which was plenty of fun but have a family now who depend on me so have calmed down a bit and more calculated with my decisions or maybe its a 40s thing!

 

[2Thick]

1. Overview / Goal

Primary goal: Body recomposition (drop fat while maintaining/gaining strength).

Secondary goals: Reduce body fat to 10-12% and shredded Dad build.

Timeline: 16 weeks, longer if required.

Starting date: 1/5/26

Starting weight: ~94kg


2. Current Stats

Age: 41 years old

Height: 189cm

Estimated body fat: 16-18% (according to chatGPT).

Training experience: 20+ years.

Background: Have trained consistently in some form over the years including weights, boxing, running and MMA. These days primarily focused on resistance training with some cardio for health and conditioning.


3. TRT History

On TRT since: 4/5/25 (~1 year).

Reason: Clinically low testosterone, low energy, poor recovery and dissatisfaction with physique.

Starting weight (pre-TRT): ~101kg.

Current protocol: Primoteston Depot Testosterone Enanthate 250mg (prescribed).

Dose: 0.65mL per week (~162.5mg).

Injection frequency: Split (Mon 0.325mL & Thurs 0.325mL).


4. Bloodwork Summary

Latest: Bloods done 9/3/26. Monitoring bloods every ~3–4 months while on TRT.

Hormone Markers: Based on previous dose of 0.6mL per week (split).

- Total Testosterone: 29 nmol/L
- Free Testosterone: 732 pmol/L
- SHBG: 26 nmol/L
- Oestradiol (E2): 147 pmol/L
- LH/FSH: <1 IU/L
- Prolactin: 175 mlU/L

Metabolic & Health Markers:

- Total Cholesterol: 4.6 nmol/L
- LDL Cholesterol: 3.33 nmol/L
- HDL Cholesterol: 1.0 nmol/L
- Triglycerides: 0.6 nmol/L
- Fasting Glucose: 4.8 nmol/L
- ALT: 35 U/L
- AST: 35 U/L
- Creatinine: 96 umol/L
- eGFR: 84 mL/min

Safety Monitoring:

- Haematocrit: 0.51 (recently donated 27/4/26)
- CRP (hsCRP): 0.3 mg/L
- Blood Pressure: 134/83 as of 27/4 (Full of pre workout).
- Haemoglobin: 169 g/L as of 27/4 prior to donation.


5. Peptides

Current:

Compound: Retatrutide

Dose: 2mg per week

Frequency: Split (1mg Tues & 1mg Friday).

Start date: 30/1/26. Started at 0.5mg and titrated up 0.25mg each week until reaching 2mg (week 6).
Starting Weight: 97.3kg.

Purpose: Body recomposition, drop fat, improve cholesterol.

Notes: Week 13 beginning today, new vendor, quite excited!

Compound: Mots-C

Dose: 1mg

Frequency: 5 days per week. Prior to workout or first thing in the morning (wed, thu, fri, sat, sun).

Start date: 18/3/26

Starting Weight: 94.6kg

Purpose: Seeking sustained energy and drop fat.

Notes: Will finish 8 week cycle this Sunday 3/5/26.

Compound: MT1

Dose: 250mcg

Frequency: 3 times per week (mon, weds, sat).

Start date: 16/3/26

Purpose: Gradual, natural looking tan.

Notes: Took MT2 many years ago and ended up like a dorito chip so hesitant to take again.

Compound: Klow

Dose: 2.67mg

Frequency: Daily

Start date: 29/4/26

Purpose: Improve skin and treat niggly injuries (possible tendonitis).

Notes: Only just started product from new vendor.


6. Training Program

Split: Full body

Frequency: ~ 4 sessions per week (based around work schedule).

Style: Mix of strength + hypertrophy

Strength: Strength has been maintained across all key lifts during current weight range (~93–94kg).

Program: Screenshot attached. Some exercises I have substituted with others (Example: deadlift with weighed chins). Rep range also varies on heavy lifts. Can provide strength benchmarks as required.

Cardio:

Type: Incline treadmill walking

Frequency: Most training days

Duration: 15-20 minutes

Intensity: ~15-18% incline @ 4.6-5 km/h


8. Diet Approach

Tracking: Calories are not currently tracked, but appetite has reduced significantly since starting Reta and bodyweight trend is being used as the primary indicator.

Approach: High protein, generally clean eating.

Protein intake: Aim for 2 grams per kg of body weight. Estimated high via whole foods + shakes.

Typical meals: Porridge/oats, fruit, greek yoghurt, rice, veggies, meat, Vietnamese cuisine.

Restrictions: No junk food, no fizzy drinks, no alcohol and minimal snacking since starting Reta.

Weakness: Usually have a no added sugar iced coffee daily when working.


9. Supplement List

Protein powder: International Protein Amino Charged WPI

Electrolytes: Liquid I.V (most days)

Pre-workout: Varies but high stim

Creatine: 5 grams daily of Crea-8 by EHPlabs

Swisse High Potency Multi Vitamin (1 in morning)

Swisse 4 x Strength Wild Fish Oil Concentrate (3 in morning)

Swisse Co-Enzyme Q10 150mg (1 in morning)

Ostelin Vitamin D3 and K2 (1 in morning)

Blackmore Lyp-sine (1 in morning)

Swisse High Strength Ashwagandha (1 at night)

Swisse Magnesium Glycinate (2 at night)


10. Lifestyle Factors

Sleep: Varies due to shift work, typically 6-7 hours.

Job/activity level: Mentally active job with early starts and occasional night shifts.

Stress levels: Moderate. If I'm not working, I'm busy being a Dad. The days are long as up at 2/3am most days.


11. Starting Photos

No pump, bathroom lighting, end of day. I can't pose and hate taking photos.

Front: Relaxed

Side: Flexed


12. The future

Currently focusing on maximising results from TRT + Reta before introducing additional compounds.

Open to potentially adding a mild oral or DHT-based compound in the future, however this will depend on maintaining stable bloodwork and overall health markers.

Priority is staying within ranges that won’t raise concerns with prescribing doctor.

This is a great opening to this. I like the 12 points that you made. Maybe down the line you can revisit these 12 points. @8benni8lanko see what kind of change has happened.

 

[ROIDDERS]

1. Overview / Goal

Primary goal: Body recomposition (drop fat while maintaining/gaining strength).

Secondary goals: Reduce body fat to 10-12% and shredded Dad build.

Timeline: 16 weeks, longer if required.

Starting date: 1/5/26

Starting weight: ~94kg


2. Current Stats

Age: 41 years old

Height: 189cm

Estimated body fat: 16-18% (according to chatGPT).

Training experience: 20+ years.

Background: Have trained consistently in some form over the years including weights, boxing, running and MMA. These days primarily focused on resistance training with some cardio for health and conditioning.


3. TRT History

On TRT since: 4/5/25 (~1 year).

Reason: Clinically low testosterone, low energy, poor recovery and dissatisfaction with physique.

Starting weight (pre-TRT): ~101kg.

Current protocol: Primoteston Depot Testosterone Enanthate 250mg (prescribed).

Dose: 0.65mL per week (~162.5mg).

Injection frequency: Split (Mon 0.325mL & Thurs 0.325mL).


4. Bloodwork Summary

Latest: Bloods done 9/3/26. Monitoring bloods every ~3–4 months while on TRT.

Hormone Markers: Based on previous dose of 0.6mL per week (split).

- Total Testosterone: 29 nmol/L
- Free Testosterone: 732 pmol/L
- SHBG: 26 nmol/L
- Oestradiol (E2): 147 pmol/L
- LH/FSH: <1 IU/L
- Prolactin: 175 mlU/L

Metabolic & Health Markers:

- Total Cholesterol: 4.6 nmol/L
- LDL Cholesterol: 3.33 nmol/L
- HDL Cholesterol: 1.0 nmol/L
- Triglycerides: 0.6 nmol/L
- Fasting Glucose: 4.8 nmol/L
- ALT: 35 U/L
- AST: 35 U/L
- Creatinine: 96 umol/L
- eGFR: 84 mL/min

Safety Monitoring:

- Haematocrit: 0.51 (recently donated 27/4/26)
- CRP (hsCRP): 0.3 mg/L
- Blood Pressure: 134/83 as of 27/4 (Full of pre workout).
- Haemoglobin: 169 g/L as of 27/4 prior to donation.


5. Peptides

Current:

Compound: Retatrutide

Dose: 2mg per week

Frequency: Split (1mg Tues & 1mg Friday).

Start date: 30/1/26. Started at 0.5mg and titrated up 0.25mg each week until reaching 2mg (week 6).
Starting Weight: 97.3kg.

Purpose: Body recomposition, drop fat, improve cholesterol.

Notes: Week 13 beginning today, new vendor, quite excited!

Compound: Mots-C

Dose: 1mg

Frequency: 5 days per week. Prior to workout or first thing in the morning (wed, thu, fri, sat, sun).

Start date: 18/3/26

Starting Weight: 94.6kg

Purpose: Seeking sustained energy and drop fat.

Notes: Will finish 8 week cycle this Sunday 3/5/26.

Compound: MT1

Dose: 250mcg

Frequency: 3 times per week (mon, weds, sat).

Start date: 16/3/26

Purpose: Gradual, natural looking tan.

Notes: Took MT2 many years ago and ended up like a dorito chip so hesitant to take again.

Compound: Klow

Dose: 2.67mg

Frequency: Daily

Start date: 29/4/26

Purpose: Improve skin and treat niggly injuries (possible tendonitis).

Notes: Only just started product from new vendor.


6. Training Program

Split: Full body

Frequency: ~ 4 sessions per week (based around work schedule).

Style: Mix of strength + hypertrophy

Strength: Strength has been maintained across all key lifts during current weight range (~93–94kg).

Program: Screenshot attached. Some exercises I have substituted with others (Example: deadlift with weighed chins). Rep range also varies on heavy lifts. Can provide strength benchmarks as required.

Cardio:

Type: Incline treadmill walking

Frequency: Most training days

Duration: 15-20 minutes

Intensity: ~15-18% incline @ 4.6-5 km/h


8. Diet Approach

Tracking: Calories are not currently tracked, but appetite has reduced significantly since starting Reta and bodyweight trend is being used as the primary indicator.

Approach: High protein, generally clean eating.

Protein intake: Aim for 2 grams per kg of body weight. Estimated high via whole foods + shakes.

Typical meals: Porridge/oats, fruit, greek yoghurt, rice, veggies, meat, Vietnamese cuisine.

Restrictions: No junk food, no fizzy drinks, no alcohol and minimal snacking since starting Reta.

Weakness: Usually have a no added sugar iced coffee daily when working.


9. Supplement List

Protein powder: International Protein Amino Charged WPI

Electrolytes: Liquid I.V (most days)

Pre-workout: Varies but high stim

Creatine: 5 grams daily of Crea-8 by EHPlabs

Swisse High Potency Multi Vitamin (1 in morning)

Swisse 4 x Strength Wild Fish Oil Concentrate (3 in morning)

Swisse Co-Enzyme Q10 150mg (1 in morning)

Ostelin Vitamin D3 and K2 (1 in morning)

Blackmore Lyp-sine (1 in morning)

Swisse High Strength Ashwagandha (1 at night)

Swisse Magnesium Glycinate (2 at night)


10. Lifestyle Factors

Sleep: Varies due to shift work, typically 6-7 hours.

Job/activity level: Mentally active job with early starts and occasional night shifts.

Stress levels: Moderate. If I'm not working, I'm busy being a Dad. The days are long as up at 2/3am most days.


11. Starting Photos

No pump, bathroom lighting, end of day. I can't pose and hate taking photos.

Front: Relaxed

Side: Flexed


12. The future

Currently focusing on maximising results from TRT + Reta before introducing additional compounds.

Open to potentially adding a mild oral or DHT-based compound in the future, however this will depend on maintaining stable bloodwork and overall health markers.

Priority is staying within ranges that won’t raise concerns with prescribing doctor.

@8enni8lanko I don't see why you shouldn't add a mild oral
something like Proviron or T-Bol would work perfectly fine on your situation.

 

[Ulter]

I punished myself in my younger years, which was plenty of fun but have a family now who depend on me so have calmed down a bit and more calculated with my decisions or maybe its a 40s thing!

Wait till you get a little older. You'll actually notice a lot of changes in the way you view things. @8enni8lanko

 

[stevesmi]

I punished myself in my younger years, which was plenty of fun but have a family now who depend on me so have calmed down a bit and more calculated with my decisions or maybe its a 40s thing!

Man life goes by so fast

 

[LevButlerov]

I told them I want to get to 850 as per their initial consultation. They tell me how much to take and supply is also based on this so I don't overindulge! I was on .6mL when I last did bloods and they increased to .65mL per week. However, I'm open to adding other compounds to get to 1000 I assume they would just reduce my Test E dose if levels got too high.

I've already started shopping and will add your suggestions in next week! Will also start to increase creatine dose! Thanks for the advice!

you should press them I think 1000 is a good level for you tbh @8enni8lanko

 

[8enni8lanko]

This is a great opening to this. I like the 12 points that you made. Maybe down the line you can revisit these 12 points. @8benni8lanko see what kind of change has happened.

Thanks bro, I definitely will. Already a few tweaks beginning based on suggestions.

 

[8enni8lanko]

@8enni8lanko I don't see why you shouldn't add a mild oral
something like Proviron or T-Bol would work perfectly fine on your situation.

Thanks bro, what sort of dose and length would you suggest for these? Had a quick read and would probably lean more towards the T-Bol but will research more today.

 

[8enni8lanko]

Wait till you get a little older. You'll actually notice a lot of changes in the way you view things. @8enni8lanko

Is that what they call wisdom? I'm getting more cynical, hopefully wiser soon!

 

[8enni8lanko]

Man life goes by so fast

Scarily fast! I forget I'm in into the 40s sometimes. Young at heart

 

[8enni8lanko]

you should press them I think 1000 is a good level for you tbh @8enni8lanko

I'll give it a red hot crack! I was considering managing things myself as will save myself a small fortune over the course of time. I'm not due for another blood test in probably 8 weeks or so and can push for it then but don't mind pushing the limits

 

[8enni8lanko]

️ Training Log – Sat 2/5/26 (Day 1 of program)

Bodyweight

91.5 kg (gym scale is typically: ~93.5–94 kg)

Weights (Full Body)

Dumbbell Bench Press
42.5kg x 10
45kg x 10
45kg x 10
47.5kg x 8

Back Squat
70kg x 12
90kg x 10
100kg x 8
110kg x 7
120kg x 6

Hack Squat
80kg x 10
90kg x 10
90kg x 10
95kg x 8

Seated Shoulder Press (Smith)
60kg x 10
65kg x 10
70kg x 9
70kg x 8

Seated Row (Pronated Grip)
70kg x 10
70kg x 10
75kg x 9
75kg x 9

Seated Calf Raise
60kg x 13
60kg x 12
60kg x 12

Incline DB Curl
17.5kg x 20
17.5kg x 20
20kg x 18

Close Grip Bench Press
80kg x 10
80kg x 10
85kg x 8


Cardio

Incline Treadmill Walk
Duration: 20 mins
18% incline @ 4.6 km/h
Avg HR: 160 bpm (machine reading at 5 min intervals)
Calories: 243 kcal (machine)


Session Notes

Gym busy and exercises done out of usual order
Strength held well across all lifts

 

[LevButlerov]

I'll give it a red hot crack! I was considering managing things myself as will save myself a small fortune over the course of time. I'm not due for another blood test in probably 8 weeks or so and can push for it then but don't mind pushing the limits

1000 is close I think

 

[LevButlerov]

️ Training Log – Sat 2/5/26 (Day 1 of program)

Bodyweight

91.5 kg (gym scale is typically: ~93.5–94 kg)

Weights (Full Body)

Dumbbell Bench Press
42.5kg x 10
45kg x 10
45kg x 10
47.5kg x 8

Back Squat
70kg x 12
90kg x 10
100kg x 8
110kg x 7
120kg x 6

Hack Squat
80kg x 10
90kg x 10
90kg x 10
95kg x 8

Seated Shoulder Press (Smith)
60kg x 10
65kg x 10
70kg x 9
70kg x 8

Seated Row (Pronated Grip)
70kg x 10
70kg x 10
75kg x 9
75kg x 9

Seated Calf Raise
60kg x 13
60kg x 12
60kg x 12

Incline DB Curl
17.5kg x 20
17.5kg x 20
20kg x 18

Close Grip Bench Press
80kg x 10
80kg x 10
85kg x 8


Cardio

Incline Treadmill Walk
Duration: 20 mins
18% incline @ 4.6 km/h
Avg HR: 160 bpm (machine reading at 5 min intervals)
Calories: 243 kcal (machine)


Session Notes

Gym busy and exercises done out of usual order
Strength held well across all lifts

120 back squat is huge and 95 on hacks! super pumped, big legs! @8enni8lanko

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[8enni8lanko]

1000 is close I think

I'll let you know how it goes when the time comes

 

[8enni8lanko]

120 back squat is huge and 95 on hacks! super pumped, big legs! @8enni8lanko

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

Trying bro, not big yet! Neglected them for many years!

 

[8enni8lanko]

🍽 Food Log – Sat 2/5/26

Meal 1: 2 eggs, 1 tomato scrambled eggs with salt, pepper and a sprinkle of cheese on 1 toast. 250mL 100% OJ with 5 grams creatine. (~20g)

Meal 2: Noodle with pork mince, prawn, green leaf vegetable and fried onion. Blend of sauces (~30g)

Meal 3: 1.25 plates of smoked salmon, garlic and parsley pasta cooked in olive oil and some lemon juice. Side of Broccoli (~40g). 2 cheeky pieces of garlic bread.

Snacks:
Carman's high protein crisp bar (15g)
Protein shake (35g) x 2
A handful of Strawberries
Roasted Edamame (20g) my protein hack!

Fluids:
- Water & Electrolytes: 1 x sachet of Liquid I.V
- Other: Pre workout with 5 grams creatine.

Protein Estimate: ~195g

 

[Ulter]

Is that what they call wisdom? I'm getting more cynical, hopefully wiser soon!

Experience is, I think, the way I would describe it.

 

[2Thick]

Thanks bro, I definitely will. Already a few tweaks beginning based on suggestions.

Good job on the tweaks. We like to see that.

 

[ROIDDERS]

Thanks bro, what sort of dose and length would you suggest for these? Had a quick read and would probably lean more towards the T-Bol but will research more today.

Anywhere from 20 to 40 mg would be perfectly fine.

 

[ceo]

Thanks bro, appreciate it! Lucky 88

Bros, hell yeah and keep it going!

 

[stevesmi]

Scarily fast! I forget I'm in into the 40s sometimes. Young at

And he can end in an instant, I know so many people who died in car accidents, and other things

 

[bss]

🍽 Food Log – Sat 2/5/26

Meal 1: 2 eggs, 1 tomato scrambled eggs with salt, pepper and a sprinkle of cheese on 1 toast. 250mL 100% OJ with 5 grams creatine. (~20g)

Meal 2: Noodle with pork mince, prawn, green leaf vegetable and fried onion. Blend of sauces (~30g)

Meal 3: 1.25 plates of smoked salmon, garlic and parsley pasta cooked in olive oil and some lemon juice. Side of Broccoli (~40g). 2 cheeky pieces of garlic bread.

Snacks:
Carman's high protein crisp bar (15g)
Protein shake (35g) x 2
A handful of Strawberries
Roasted Edamame (20g) my protein hack!

Fluids:
- Water & Electrolytes: 1 x sachet of Liquid I.V
- Other: Pre workout with 5 grams creatine.

Protein Estimate: ~195g

How good is edamame I love it when I put it in my diet plan.

 

[LevButlerov]

Trying bro, not big yet! Neglected them for many years!

keep working it

 

[LevButlerov]

🍽 Food Log – Sat 2/5/26

Meal 1: 2 eggs, 1 tomato scrambled eggs with salt, pepper and a sprinkle of cheese on 1 toast. 250mL 100% OJ with 5 grams creatine. (~20g)

Meal 2: Noodle with pork mince, prawn, green leaf vegetable and fried onion. Blend of sauces (~30g)

Meal 3: 1.25 plates of smoked salmon, garlic and parsley pasta cooked in olive oil and some lemon juice. Side of Broccoli (~40g). 2 cheeky pieces of garlic bread.

Snacks:
Carman's high protein crisp bar (15g)
Protein shake (35g) x 2
A handful of Strawberries
Roasted Edamame (20g) my protein hack!

Fluids:
- Water & Electrolytes: 1 x sachet of Liquid I.V
- Other: Pre workout with 5 grams creatine.

Protein Estimate: ~195g

good day today but edamame is not good protein, get a protein bar please

 

[LevButlerov]

I'll let you know how it goes when the time comes

perfect

 

[waggat]

1. Overview / Goal

Primary goal: Body recomposition (drop fat while maintaining/gaining strength).

Secondary goals: Reduce body fat to 10-12% and shredded Dad build.

Timeline: 16 weeks, longer if required.

Starting date: 1/5/26

Starting weight: ~94kg


2. Current Stats

Age: 41 years old

Height: 189cm

Estimated body fat: 16-18% (according to chatGPT).

Training experience: 20+ years.

Background: Have trained consistently in some form over the years including weights, boxing, running and MMA. These days primarily focused on resistance training with some cardio for health and conditioning.


3. TRT History

On TRT since: 4/5/25 (~1 year).

Reason: Clinically low testosterone, low energy, poor recovery and dissatisfaction with physique.

Starting weight (pre-TRT): ~101kg.

Current protocol: Primoteston Depot Testosterone Enanthate 250mg (prescribed).

Dose: 0.65mL per week (~162.5mg).

Injection frequency: Split (Mon 0.325mL & Thurs 0.325mL).


4. Bloodwork Summary

Latest: Bloods done 9/3/26. Monitoring bloods every ~3–4 months while on TRT.

Hormone Markers: Based on previous dose of 0.6mL per week (split).

- Total Testosterone: 29 nmol/L
- Free Testosterone: 732 pmol/L
- SHBG: 26 nmol/L
- Oestradiol (E2): 147 pmol/L
- LH/FSH: <1 IU/L
- Prolactin: 175 mlU/L

Metabolic & Health Markers:

- Total Cholesterol: 4.6 nmol/L
- LDL Cholesterol: 3.33 nmol/L
- HDL Cholesterol: 1.0 nmol/L
- Triglycerides: 0.6 nmol/L
- Fasting Glucose: 4.8 nmol/L
- ALT: 35 U/L
- AST: 35 U/L
- Creatinine: 96 umol/L
- eGFR: 84 mL/min

Safety Monitoring:

- Haematocrit: 0.51 (recently donated 27/4/26)
- CRP (hsCRP): 0.3 mg/L
- Blood Pressure: 134/83 as of 27/4 (Full of pre workout).
- Haemoglobin: 169 g/L as of 27/4 prior to donation.


5. Peptides

Current:

Compound: Retatrutide

Dose: 2mg per week

Frequency: Split (1mg Tues & 1mg Friday).

Start date: 30/1/26. Started at 0.5mg and titrated up 0.25mg each week until reaching 2mg (week 6).
Starting Weight: 97.3kg.

Purpose: Body recomposition, drop fat, improve cholesterol.

Notes: Week 13 beginning today, new vendor, quite excited!

Compound: Mots-C

Dose: 1mg

Frequency: 5 days per week. Prior to workout or first thing in the morning (wed, thu, fri, sat, sun).

Start date: 18/3/26

Starting Weight: 94.6kg

Purpose: Seeking sustained energy and drop fat.

Notes: Will finish 8 week cycle this Sunday 3/5/26.

Compound: MT1

Dose: 250mcg

Frequency: 3 times per week (mon, weds, sat).

Start date: 16/3/26

Purpose: Gradual, natural looking tan.

Notes: Took MT2 many years ago and ended up like a dorito chip so hesitant to take again.

Compound: Klow

Dose: 2.67mg

Frequency: Daily

Start date: 29/4/26

Purpose: Improve skin and treat niggly injuries (possible tendonitis).

Notes: Only just started product from new vendor.


6. Training Program

Split: Full body

Frequency: ~ 4 sessions per week (based around work schedule).

Style: Mix of strength + hypertrophy

Strength: Strength has been maintained across all key lifts during current weight range (~93–94kg).

Program: Screenshot attached. Some exercises I have substituted with others (Example: deadlift with weighed chins). Rep range also varies on heavy lifts. Can provide strength benchmarks as required.

Cardio:

Type: Incline treadmill walking

Frequency: Most training days

Duration: 15-20 minutes

Intensity: ~15-18% incline @ 4.6-5 km/h


8. Diet Approach

Tracking: Calories are not currently tracked, but appetite has reduced significantly since starting Reta and bodyweight trend is being used as the primary indicator.

Approach: High protein, generally clean eating.

Protein intake: Aim for 2 grams per kg of body weight. Estimated high via whole foods + shakes.

Typical meals: Porridge/oats, fruit, greek yoghurt, rice, veggies, meat, Vietnamese cuisine.

Restrictions: No junk food, no fizzy drinks, no alcohol and minimal snacking since starting Reta.

Weakness: Usually have a no added sugar iced coffee daily when working.


9. Supplement List

Protein powder: International Protein Amino Charged WPI

Electrolytes: Liquid I.V (most days)

Pre-workout: Varies but high stim

Creatine: 5 grams daily of Crea-8 by EHPlabs

Swisse High Potency Multi Vitamin (1 in morning)

Swisse 4 x Strength Wild Fish Oil Concentrate (3 in morning)

Swisse Co-Enzyme Q10 150mg (1 in morning)

Ostelin Vitamin D3 and K2 (1 in morning)

Blackmore Lyp-sine (1 in morning)

Swisse High Strength Ashwagandha (1 at night)

Swisse Magnesium Glycinate (2 at night)


10. Lifestyle Factors

Sleep: Varies due to shift work, typically 6-7 hours.

Job/activity level: Mentally active job with early starts and occasional night shifts.

Stress levels: Moderate. If I'm not working, I'm busy being a Dad. The days are long as up at 2/3am most days.


11. Starting Photos

No pump, bathroom lighting, end of day. I can't pose and hate taking photos.

Front: Relaxed

Side: Flexed


12. The future

Currently focusing on maximising results from TRT + Reta before introducing additional compounds.

Open to potentially adding a mild oral or DHT-based compound in the future, however this will depend on maintaining stable bloodwork and overall health markers.

Priority is staying within ranges that won’t raise concerns with prescribing doctor.

Nice first post mate. Looks like you've got a solid plan.

Good looking physique as well.

Thanks bro! I'm learning alot through peoples posts and everyone seems very supportive. I've attached my blood results which also shows some previous results History.

I've made a template and plan to post weekly updates including diet, training, cardio etc.

Currently, I only take vitamin C from my multi vitamin and have a glass of OJ where the label reads 100% orange juice. I do this each morning with 5 grams of creatine. I don't take digestive supps/enzymes, probiotics or psyllium husks but can add these in if recommended and think it will make a difference?

Ill be sure to check out the podcasts also!

TRT dose is spot on with those numbers.

️ Training Log – Sat 2/5/26 (Day 1 of program)

Bodyweight

91.5 kg (gym scale is typically: ~93.5–94 kg)

Weights (Full Body)

Dumbbell Bench Press
42.5kg x 10
45kg x 10
45kg x 10
47.5kg x 8

Back Squat
70kg x 12
90kg x 10
100kg x 8
110kg x 7
120kg x 6

Hack Squat
80kg x 10
90kg x 10
90kg x 10
95kg x 8

Seated Shoulder Press (Smith)
60kg x 10
65kg x 10
70kg x 9
70kg x 8

Seated Row (Pronated Grip)
70kg x 10
70kg x 10
75kg x 9
75kg x 9

Seated Calf Raise
60kg x 13
60kg x 12
60kg x 12

Incline DB Curl
17.5kg x 20
17.5kg x 20
20kg x 18

Close Grip Bench Press
80kg x 10
80kg x 10
85kg x 8


Cardio

Incline Treadmill Walk
Duration: 20 mins
18% incline @ 4.6 km/h
Avg HR: 160 bpm (machine reading at 5 min intervals)
Calories: 243 kcal (machine)


Session Notes

Gym busy and exercises done out of usual order
Strength held well across all lifts

Nice workout mate. You sure are strong with 47.5 db press and 120kg squat.

Why full body workouts?

 

[8enni8lanko]

Anywhere from 20 to 40 mg would be perfectly fine.

Thanks bro, definitely considering this. Assume run for 6 weeks max? Would I need PCT afterwards?

 

[8enni8lanko]

And he can end in an instant, I know so many people who died in car accidents, and other things

Likewise, so many people I knew and went to school with are no longer alive! Crazy!

 

[8enni8lanko]

How good is edamame I love it when I put it in my diet plan.

It's delicious! Am a big fan

 

[8enni8lanko]

good day today but edamame is not good protein, get a protein bar please

Really? I thought they were good lucky I got plenty of protein bars stocked up! I have increased the creatine to 10g as of yesterday, will up again to 15g in a couple days time. Also, started the pysillium husks (10g) this morning with rolled oats. Not the tastiest but got it down and will continue.

 

[8enni8lanko]

Nice first post mate. Looks like you've got a solid plan.

Good looking physique as well.

TRT dose is spot on with those numbers.

Nice workout mate. You sure are strong with 47.5 db press and 120kg squat.

Why full body workouts?

Thanks bro, I'm trying to be calculated and efficient as possible and hopefully get some good results!

I have tried the chest day, leg day etc. before but find full body works pretty good for me and train all muscle groups multiple times a week as opposed to once or twice. Since starting full body, I feel I've gotten alot stronger and the variety keeps it enjoyable and easier with a busy schedule. The TRT tends to help with recovery alot as well as rarely get sore anymore and I push as hard as I can each session. I would love to be stronger though!

 

[ballin2504]

Welcome aboard. We are glad to have you here. Nice start to the log

 

[LevButlerov]

Really? I thought they were good lucky I got plenty of protein bars stocked up! I have increased the creatine to 10g as of yesterday, will up again to 15g in a couple days time. Also, started the pysillium husks (10g) this morning with rolled oats. Not the tastiest but got it down and will continue.

you want whey or egg or milk protein not veggie protein like soy

 

[stevesmi]

Likewise, so many people I knew and went to school with are no longer alive! Crazy!

That is life.

 

[8enni8lanko]

Welcome aboard. We are glad to have you here. Nice start to the log

Thanks bro, good to be here!

 

[8enni8lanko]

you want whey or egg or milk protein not veggie protein like soy

Good to know, I had no clue!

 

[8enni8lanko]

🍽 Food Log – Sun 3/5/26

Meal 1: 80 grams rolled oats, 10 grams pysillium husk, honey and banana. OJ with 5 grams creatine

Meal 2: Roast pork belly, spring rolls, fried rice and soy sauce with chilli. Lettuce with garlic and sauce blend.

Meal 3: Grilled Barramudi, fried calamari, 1 potato scollop and coleslaw.

Snacks:
Protein shake x 2. 1 with 5 grams extra creatine.

Fluids:
- Water
- Vietnamese iced coffee
- A few sips of ginger beer (non-alcoholic)

Notes:
A fat day, had friends visit for lunch and no time to prepare dinner. Terrible day of eating. Too much oily food, hated myself.


️ Training Log – Mon 4/5/26 (Day 2 of program)

Bodyweight

92.5 kg (gym scale is typically: ~93.5–94 kg)

Weights (Full Body)

Flat Bench Press
90kg x 10
100kg x 8
105kg x 7
110kg x 6
115kg x 5

Machine Pec Fly
107kg x 12
113kg x 12
120kg x 12

Prone Leg Curl
59kg x 10
63kg x 10
65.5kg x 9
68kg x 8

Leg Extension
104kg x 10
104kg x 9
104kg x 9
104kg x 9

Wide Grip Lat Pull Down
73kg x 10
79kg x 8
79kg x 8
79kg x 7

Seated Lateral Raise
12.5kg's x 10
12.5kg's x 10
12.5kg's x 10
12.5kg's x 10

DB Hammer Curl
20kg x 20
20kg x 18
20kg x 18

Skull Crush
30kg x 12
30kg x 12
35kg x 9

Cardio

Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.8 km/h
Avg HR: 160 bpm (machine reading at 5 min intervals)
Calories: 190 kcal (machine)

Session Notes

Strength held well across all lifts, slightly progressing.

 

[8enni8lanko]

1 year TRT anniversary today

Starting weight: ~101.5kg (BF: Low 20%ish)
Today's weight: ~92.5kg (BF: 15-16%ish)

Year 2 Focus

- Drop to 10–12% BF
- Increase strength 🏋‍
- Increase lean muscle
- Be sharp (leaner, faster, stronger)

 

[ROIDDERS]

Thanks bro, definitely considering this. Assume run for 6 weeks max? Would I need PCT afterwards?

6-8 weeks is not bad

 

[LevButlerov]

🍽 Food Log – Sun 3/5/26

Meal 1: 80 grams rolled oats, 10 grams pysillium husk, honey and banana. OJ with 5 grams creatine

Meal 2: Roast pork belly, spring rolls, fried rice and soy sauce with chilli. Lettuce with garlic and sauce blend.

Meal 3: Grilled Barramudi, fried calamari, 1 potato scollop and coleslaw.

Snacks:
Protein shake x 2. 1 with 5 grams extra creatine.

Fluids:
- Water
- Vietnamese iced coffee
- A few sips of ginger beer (non-alcoholic)

Notes:
A fat day, had friends visit for lunch and no time to prepare dinner. Terrible day of eating. Too much oily food, hated myself.


️ Training Log – Mon 4/5/26 (Day 2 of program)

Bodyweight

92.5 kg (gym scale is typically: ~93.5–94 kg)

Weights (Full Body)

Flat Bench Press
90kg x 10
100kg x 8
105kg x 7
110kg x 6
115kg x 5

Machine Pec Fly
107kg x 12
113kg x 12
120kg x 12

Prone Leg Curl
59kg x 10
63kg x 10
65.5kg x 9
68kg x 8

Leg Extension
104kg x 10
104kg x 9
104kg x 9
104kg x 9

Wide Grip Lat Pull Down
73kg x 10
79kg x 8
79kg x 8
79kg x 7

Seated Lateral Raise
12.5kg's x 10
12.5kg's x 10
12.5kg's x 10
12.5kg's x 10

DB Hammer Curl
20kg x 20
20kg x 18
20kg x 18

Skull Crush
30kg x 12
30kg x 12
35kg x 9

Cardio

Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.8 km/h
Avg HR: 160 bpm (machine reading at 5 min intervals)
Calories: 190 kcal (machine)

Session Notes

Strength held well across all lifts, slightly progressing.

115 on bench is huge!

1 year TRT anniversary today

Starting weight: ~101.5kg (BF: Low 20%ish)
Today's weight: ~92.5kg (BF: 15-16%ish)

Year 2 Focus

- Drop to 10–12% BF
- Increase strength 🏋‍
- Increase lean muscle
- Be sharp (leaner, faster, stronger)

god TRT anniversary huge bf drop congratulations

 

[8enni8lanko]

🍽 Food Log – Mon 4/5/26

Meal 1: Carman's porridge with 10 grams pysillium husks, banana and honey.

Meal 2: White rice with roasted pork belly & pickle. Boiled lettuce with garlic sauce and another type of pork.

Meal 3: Spicy beef noodle soup 🌶 Slice of pandan cake

Snacks:
- Protein shake x 2. 1 with 5g creatine

Fluids:
- Water & Electrolytes: Liquid I.V

 

[8enni8lanko]

115 on bench is huge!

god TRT anniversary huge bf drop congratulations

115 on bench is huge!

god TRT anniversary huge bf drop congratulations

Thank you bro, onwards and upwards!

 

[8enni8lanko]

6-8 weeks is not bad

Would anavar 25mg a day also be ok for my situation? Seems a bit more readily available than Tbol.

Looking to order some n2guard to Aus also so may take a couple weeks before I pull the trigger. Never done orals so want to limit any possible sides.

 

[LevButlerov]

Thank you bro, onwards and upwards!

EVO family support your way

 

[LevButlerov]

🍽 Food Log – Mon 4/5/26

Meal 1: Carman's porridge with 10 grams pysillium husks, banana and honey.

Meal 2: White rice with roasted pork belly & pickle. Boiled lettuce with garlic sauce and another type of pork.

Meal 3: Spicy beef noodle soup 🌶 Slice of pandan cake

Snacks:
- Protein shake x 2. 1 with 5g creatine

Fluids:
- Water & Electrolytes: Liquid I.V

nice meal pics thank you for sharing can you add this to app?

 

[8enni8lanko]

🍽 Food Log – Tue 5/5/26

This is probably a more accurate food log compared with previous days. This is a standard work day with left overs, fruits and snacks etc.

Meal 1: Carman's porridge with 10 grams pysillium husks, honey. OJ with 5 grams creatine.

Meal 2: Spicy beef noodle soup (left overs).

Meal 3: White rice with a beef, potato and tomato stew with a side of broccoli.

Snacks:
- Grapes and Mandarin
- Pauls protein plus yoghurt 15g
- Carmans high protein crisp 15g
- Protein shake with 5 grams creatine
- Dare no added sugar intense espresso iced coffee

 

[8enni8lanko]

nice meal pics thank you for sharing can you add this to app?

I'll start adding to the app from tomorrow. A few of the dishes won't be too accurate as I'm not sure on portion sizes and what ingredients are included in the dishes. I'm very spoilt and I eat what I'm given I don't want to upset the boss!

 

[ROIDDERS]

Would anavar 25mg a day also be ok for my situation? Seems a bit more readily available than Tbol.

Looking to order some n2guard to Aus also so may take a couple weeks before I pull the trigger. Never done orals so want to limit any possible sides.

Absolutely, either or would work perfect.

 

[LevButlerov]

I'll start adding to the app from tomorrow. A few of the dishes won't be too accurate as I'm not sure on portion sizes and what ingredients are included in the dishes. I'm very spoilt and I eat what I'm given I don't want to upset the boss!

do you best will be waiting

 

[LevButlerov]

🍽 Food Log – Tue 5/5/26

This is probably a more accurate food log compared with previous days. This is a standard work day with left overs, fruits and snacks etc.

Meal 1: Carman's porridge with 10 grams pysillium husks, honey. OJ with 5 grams creatine.

Meal 2: Spicy beef noodle soup (left overs).

Meal 3: White rice with a beef, potato and tomato stew with a side of broccoli.

Snacks:
- Grapes and Mandarin
- Pauls protein plus yoghurt 15g
- Carmans high protein crisp 15g
- Protein shake with 5 grams creatine
- Dare no added sugar intense espresso iced coffee

good log waiting to see it in an app

 

[8enni8lanko]

Absolutely, either or would work perfect.

Thanks bro, appreciate the advice! So keen

 

[8enni8lanko]

️ Daily Food Summary - Wed 6/5/26

Protein: 246 grams
Carbs: 320 grams
Fats: 87 grams

🍽 Total Calories: 3,072 calories

Macros: Protein - 32%, Carbs - 42%, Fat - 26%

Detailed info can be found on attached screenshots (pre workout & pasta doubled up in screenshot for some reason but not twice in app). Food contents are estimates and not exact measurements.


️ Training Log – Wed 6/5/26 (Day 3 of program)

Bodyweight

93.5kg


Weights (Full Body)

Chin Ups (Weighted)
BW + 5kg x 7
BW + 5kg x 6
BW + 5kg x 6
BW + 5kg x 6

Incline Dumbbell Press
35kg's x 11
37.5kg's x 10
40kg's x 8
40kg's x 8

Seated Lateral Raise
12.5kg's x 10
12.5kg's x 10
15kg's x 8
15kg's x 8

Pulldown (Neutral Grip)
88.3kg x 8
86kg x 9
86kg x 9
86kg x 8

Leg Press (Plates)
160kg of plates x 12
200kg of plates x 10
200kg of plates x 10
220kg of plates x 8

EZ Bar Preacher Curl
28kg x 10
30.5kg x 9
30.5kg x 9

Dips
Bodyweight x 10
BW + 5kg x 8
BW + 5kg x 8

Dumbbell Shrugs
27.5kg's x 12
27.5kg's x 12
27.5kg's x 12


Cardio

Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.8 km/h
Avg HR: 155-158 bpm (machine reading at 5 min intervals)
Calories: 190 kcal (machine)


Daily Notes

- Strength held well across all lifts, slightly progressing.

- A couple nights of bad sleep and early starts but still motivated and got it done.

- Right shoulder/elbow a bit niggly on dips, probably feel it tomorrow.

- Experimenting with various quick & easy breakfasts. Today's option was like a large cup of glue (2 servings). Will only have 1 in the future.

- Researchings orals. Considering a 6 week cycle of 25mg of Anavar and 25mg of Proviron daily with N2guard for liver. In conjuction with TRT.

 

[ROIDDERS]

Thanks bro, appreciate the advice! So keen

That's what I like to hear.

 

[LevButlerov]

️ Daily Food Summary - Wed 6/5/26

Protein: 246 grams
Carbs: 320 grams
Fats: 87 grams

🍽 Total Calories: 3,072 calories

Macros: Protein - 32%, Carbs - 42%, Fat - 26%

Detailed info can be found on attached screenshots (pre workout & pasta doubled up in screenshot for some reason but not twice in app). Food contents are estimates and not exact measurements.


️ Training Log – Wed 6/5/26 (Day 3 of program)

Bodyweight

93.5kg


Weights (Full Body)

Chin Ups (Weighted)
BW + 5kg x 7
BW + 5kg x 6
BW + 5kg x 6
BW + 5kg x 6

Incline Dumbbell Press
35kg's x 11
37.5kg's x 10
40kg's x 8
40kg's x 8

Seated Lateral Raise
12.5kg's x 10
12.5kg's x 10
15kg's x 8
15kg's x 8

Pulldown (Neutral Grip)
88.3kg x 8
86kg x 9
86kg x 9
86kg x 8

Leg Press (Plates)
160kg of plates x 12
200kg of plates x 10
200kg of plates x 10
220kg of plates x 8

EZ Bar Preacher Curl
28kg x 10
30.5kg x 9
30.5kg x 9

Dips
Bodyweight x 10
BW + 5kg x 8
BW + 5kg x 8

Dumbbell Shrugs
27.5kg's x 12
27.5kg's x 12
27.5kg's x 12


Cardio

Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.8 km/h
Avg HR: 155-158 bpm (machine reading at 5 min intervals)
Calories: 190 kcal (machine)


Daily Notes

- Strength held well across all lifts, slightly progressing.

- A couple nights of bad sleep and early starts but still motivated and got it done.

- Right shoulder/elbow a bit niggly on dips, probably feel it tomorrow.

- Experimenting with various quick & easy breakfasts. Today's option was like a large cup of glue (2 servings). Will only have 1 in the future.

- Researchings orals. Considering a 6 week cycle of 25mg of Anavar and 25mg of Proviron daily with N2guard for liver. In conjuction with TRT.

good food intake keep it up!

love the chin ups keep going on them, but the shoulder elbow you doing bpc? @8enni8lanko

 

[8enni8lanko]

good food intake keep it up!

love the chin ups keep going on them, but the shoulder elbow you doing bpc? @8enni8lanko

Will do! Im taking 2.67mg of Klow daily. Only started a week or so ago though. It feels ok today, see how it goes in a couple hours time

 

[LevButlerov]

Will do! Im taking 2.67mg of Klow daily. Only started a week or so ago though. It feels ok today, see how it goes in a couple hours time

lets see

 

[8enni8lanko]

️ Daily Food Summary - Thu 7/5/26

Protein: 237 grams
Carbs: 257 grams
Fats: 116 grams

🍽 Total Calories: 3,066 calories

Macros: Protein - 31%, Carbs - 34%, Fat - 35%


️ Training Log – Thu 7/5/26 (Day 1 of program)

Bodyweight

93 kg


Weights (Full Body)

Back Squat
70kg x 11
90kg x 10
100kg x 8
110kg x 7
120kg x 5

Dumbbell Bench Press
42.5kg x 10
42.5kg x 10
45kg x 8
45kg x 8

Seated Shoulder Press (Smith)
60kg x 10
65kg x 10
70kg x 8
70kg x 8

Seated Row (Pronated Grip)
70kg x 10
70kg x 10
75kg x 9
75kg x 9

Hack Squat
80kg x 10
80kg x 10
80kg x 10
80kg x 8

Incline DB Curl
17.5kg x 20
17.5kg x 20
17.5kg x 20

Close Grip Bench Press
80kg x 9
80kg x 9
80kg x 9

Seated Calf Raise
60kg x 13
60kg x 12
60kg x 12


Cardio

Incline Treadmill Walk
15 mins
18% incline @ 4.6 km/h
Avg HR: 150 - 155 bpm (machine reading at 5 min intervals)
Calories: 182 kcal (machine)


Session Notes

- Strength slightly down, 2nd day in a row training full body so somewhat expected.
- Average sleep, 3am start, pretty tired.

 

[LevButlerov]

️ Daily Food Summary - Thu 7/5/26

Protein: 237 grams
Carbs: 257 grams
Fats: 116 grams

🍽 Total Calories: 3,066 calories

Macros: Protein - 31%, Carbs - 34%, Fat - 35%


️ Training Log – Thu 7/5/26 (Day 1 of program)

Bodyweight

93 kg


Weights (Full Body)

Back Squat
70kg x 11
90kg x 10
100kg x 8
110kg x 7
120kg x 5

Dumbbell Bench Press
42.5kg x 10
42.5kg x 10
45kg x 8
45kg x 8

Seated Shoulder Press (Smith)
60kg x 10
65kg x 10
70kg x 8
70kg x 8

Seated Row (Pronated Grip)
70kg x 10
70kg x 10
75kg x 9
75kg x 9

Hack Squat
80kg x 10
80kg x 10
80kg x 10
80kg x 8

Incline DB Curl
17.5kg x 20
17.5kg x 20
17.5kg x 20

Close Grip Bench Press
80kg x 9
80kg x 9
80kg x 9

Seated Calf Raise
60kg x 13
60kg x 12
60kg x 12


Cardio

Incline Treadmill Walk
15 mins
18% incline @ 4.6 km/h
Avg HR: 150 - 155 bpm (machine reading at 5 min intervals)
Calories: 182 kcal (machine)


Session Notes

- Strength slightly down, 2nd day in a row training full body so somewhat expected.
- Average sleep, 3am start, pretty tired.

nice meal clean big 120 back squat! @8enni8lanko

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[Doctakay]

️ Daily Food Summary - Thu 7/5/26

Protein: 237 grams
Carbs: 257 grams
Fats: 116 grams

🍽 Total Calories: 3,066 calories

Macros: Protein - 31%, Carbs - 34%, Fat - 35%


️ Training Log – Thu 7/5/26 (Day 1 of program)

Bodyweight

93 kg


Weights (Full Body)

Back Squat
70kg x 11
90kg x 10
100kg x 8
110kg x 7
120kg x 5

Dumbbell Bench Press
42.5kg x 10
42.5kg x 10
45kg x 8
45kg x 8

Seated Shoulder Press (Smith)
60kg x 10
65kg x 10
70kg x 8
70kg x 8

Seated Row (Pronated Grip)
70kg x 10
70kg x 10
75kg x 9
75kg x 9

Hack Squat
80kg x 10
80kg x 10
80kg x 10
80kg x 8

Incline DB Curl
17.5kg x 20
17.5kg x 20
17.5kg x 20

Close Grip Bench Press
80kg x 9
80kg x 9
80kg x 9

Seated Calf Raise
60kg x 13
60kg x 12
60kg x 12


Cardio

Incline Treadmill Walk
15 mins
18% incline @ 4.6 km/h
Avg HR: 150 - 155 bpm (machine reading at 5 min intervals)
Calories: 182 kcal (machine)


Session Notes

- Strength slightly down, 2nd day in a row training full body so somewhat expected.
- Average sleep, 3am start, pretty tired.

Big volume and impressive work for being tired brother! Nice work on the food porn too, we love that here

 

[Trenhead3cc]

Moving some nice weight there bro

 

[waggat]

️ Daily Food Summary - Thu 7/5/26

Protein: 237 grams
Carbs: 257 grams
Fats: 116 grams

🍽 Total Calories: 3,066 calories

Macros: Protein - 31%, Carbs - 34%, Fat - 35%


️ Training Log – Thu 7/5/26 (Day 1 of program)

Bodyweight

93 kg


Weights (Full Body)

Back Squat
70kg x 11
90kg x 10
100kg x 8
110kg x 7
120kg x 5

Dumbbell Bench Press
42.5kg x 10
42.5kg x 10
45kg x 8
45kg x 8

Seated Shoulder Press (Smith)
60kg x 10
65kg x 10
70kg x 8
70kg x 8

Seated Row (Pronated Grip)
70kg x 10
70kg x 10
75kg x 9
75kg x 9

Hack Squat
80kg x 10
80kg x 10
80kg x 10
80kg x 8

Incline DB Curl
17.5kg x 20
17.5kg x 20
17.5kg x 20

Close Grip Bench Press
80kg x 9
80kg x 9
80kg x 9

Seated Calf Raise
60kg x 13
60kg x 12
60kg x 12


Cardio

Incline Treadmill Walk
15 mins
18% incline @ 4.6 km/h
Avg HR: 150 - 155 bpm (machine reading at 5 min intervals)
Calories: 182 kcal (machine)


Session Notes

- Strength slightly down, 2nd day in a row training full body so somewhat expected.
- Average sleep, 3am start, pretty tired.

Nice workout. How do you structure the days? Do they have a slightly different focus?

Not sure about back to back days for full body. Surely you haven't recovered from the previous session after one day.

 

[HarleyGuy]

️ Daily Food Summary - Thu 7/5/26

Protein: 237 grams
Carbs: 257 grams
Fats: 116 grams

🍽 Total Calories: 3,066 calories

Macros: Protein - 31%, Carbs - 34%, Fat - 35%


️ Training Log – Thu 7/5/26 (Day 1 of program)

Bodyweight

93 kg


Weights (Full Body)

Back Squat
70kg x 11
90kg x 10
100kg x 8
110kg x 7
120kg x 5

Dumbbell Bench Press
42.5kg x 10
42.5kg x 10
45kg x 8
45kg x 8

Seated Shoulder Press (Smith)
60kg x 10
65kg x 10
70kg x 8
70kg x 8

Seated Row (Pronated Grip)
70kg x 10
70kg x 10
75kg x 9
75kg x 9

Hack Squat
80kg x 10
80kg x 10
80kg x 10
80kg x 8

Incline DB Curl
17.5kg x 20
17.5kg x 20
17.5kg x 20

Close Grip Bench Press
80kg x 9
80kg x 9
80kg x 9

Seated Calf Raise
60kg x 13
60kg x 12
60kg x 12


Cardio

Incline Treadmill Walk
15 mins
18% incline @ 4.6 km/h
Avg HR: 150 - 155 bpm (machine reading at 5 min intervals)
Calories: 182 kcal (machine)


Session Notes

- Strength slightly down, 2nd day in a row training full body so somewhat expected.
- Average sleep, 3am start, pretty tired.

Great start to your log brother! You have good volume in your training and diet pics look clean. Great physique too and definitely not a "dad bod"

Compound: Mots-C

Dose: 1mg

Nice start with MOTS-c at 1mg. I've added you to our MOTS-c Community Research megathread here MOTS-c Peptide: Overview, Dosing and Reviews

Took MT2 many years ago and ended up like a dorito chip so hesitant to take again.

haha good one!

Considering a 6 week cycle of 25mg of Anavar and 25mg of Proviron daily with N2guard for liver.

N2Guard helped get my bloodwork in check I highly recommend it!

 

[8enni8lanko]

nice meal clean big 120 back squat! @8enni8lanko

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

Thanks bro, sneaky bit of pork belly pumped the fats up for the day but good to see what's going in now with the tracking! Should of done it sooner

Big volume and impressive work for being tired brother! Nice work on the food porn too, we love that here

Thanks bro, bit of a struggle and more a battle with the mind but got it done!

I'll keep the food porn coming, credit to my boss lady I just eat!

Nice workout. How do you structure the days? Do they have a slightly different focus?

Not sure about back to back days for full body. Surely you haven't recovered from the previous session after one day.

Not sure if you saw the program on first post but its 3 days of full body. Day 1 is more leg focused, day 2 is more chest focused and day 3 is more back focused.

I certainly don't recover fully and unfortunately every wed/thu are the same due to life, work routine and childcare for my girl so have sufficient time to train. I probably should play it smarter, been doing the same workouts awhile now.

Listened to your podcast the other day, very relatable! You're a weapon! Well done on the transformation!

Moving some nice weight there bro

Thanks bro, always pushing for more!

 

[8enni8lanko]

Great start to your log brother! You have good volume in your training and diet pics look clean. Great physique too and definitely not a "dad bod"


Nice start with MOTS-c at 1mg. I've added you to our MOTS-c Community Research megathread here MOTS-c Peptide: Overview, Dosing and Reviews


haha good one!


N2Guard helped get my bloodwork in check I highly recommend it!

Thanks bro, trying to get to the next level!

I've just stopped 8 weeks of mots-c but I liked it and will do again in the future at a larger dose and see how that goes. May have to upgrade to the MTII, was young last time and probably went a bit hard

Hoping to order some N2Guard today! Ready to go for the level up

 

[Grumpy]

Good full body session clean looking meal

 

[LevButlerov]

Thanks bro, sneaky bit of pork belly pumped the fats up for the day but good to see what's going in now with the tracking! Should of done it sooner

pork belly tastes good

 

[HarleyGuy]

Thanks bro, trying to get to the next level!

I've just stopped 8 weeks of mots-c but I liked it and will do again in the future at a larger dose and see how that goes. May have to upgrade to the MTII, was young last time and probably went a bit hard

Hoping to order some N2Guard today! Ready to go for the level up

You will get to that next level bro you have the drive!

We have dosing ranges of all EVO members in the first main post of the MOTS-c megathread and the range is 500mcg - 20mg. There are reviews at every dose if you're interesting in dialing in your next run of it.

For the N2Guard you can get it quick here https://www.needtobuildmuscle.com/cycle-support/n2guard/
It saved my bloodwork from poor like it had been after I had ran it for 16 weeks. I now run it ED at 7 caps all year round no matter TRT or on cycle. You can check out how it helped my bloodwork here https://www.evolutionary.org/forums/threads/n2guard-bloodwork-proving-efficacy-on-cycle.110217/

 

[8enni8lanko]

Good full body session clean looking meal

Thanks bro, trying to eat better! Since starting the log, I'm alot more cautious on what I've been eating. Hopefully it continues

 

[8enni8lanko]

pork belly tastes good

It does, too good! I got some digestive enzymes and probiotics today, hopefully notice some changes

 

[8enni8lanko]

You will get to that next level bro you have the drive!

We have dosing ranges of all EVO members in the first main post of the MOTS-c megathread and the range is 500mcg - 20mg. There are reviews at every dose if you're interesting in dialing in your next run of it.

For the N2Guard you can get it quick here https://www.needtobuildmuscle.com/cycle-support/n2guard/
It saved my bloodwork from poor like it had been after I had ran it for 16 weeks. I now run it ED at 7 caps all year round no matter TRT or on cycle. You can check out how it helped my bloodwork here https://www.evolutionary.org/forums/threads/n2guard-bloodwork-proving-efficacy-on-cycle.110217/

Thanks bro, appreciate the info!

I looked at that site yesterday and they had in stock but now it's out of stock and kicking myself for not getting it sooner. Hopefully back in stock soon

I'm still grasping the fundamentals of blood work but seems to work its magic! Hesitant to start any orals without it!

 

[LevButlerov]

It does, too good! I got some digestive enzymes and probiotics today, hopefully notice some changes

perfect add them

 

[8enni8lanko]

️ Daily Food Summary - Fri 7/5/26

Protein: 259 grams
Carbs: 336 grams
Fats: 151 grams

🍽 Total Calories: 3,761 calories

Macros: Protein - 28%, Carbs - 36%, Fat - 36%


️ Supplements

Some new additions to the supplement list:

- Psyllium Husk (10 grams per day)

- Nutra Life Digestive Enzymes (3 a day split with each meal)

- Swisse Daily Digestive Probiotic (1 a day)


️ Notes

- Continue to track food. Maybe eat less fat.

- Contacted TRT clinic with some queries.

Next bloods due 6/7/26
Subscription renewal due 18/7/26

- Don't think I'll continue with the clinic due to ongoing costs, but will continue bloods every 3 months and manage supply, dosage, blood work review etc. myself and with the help of Evo fam.

- Ideally wait to get Free Testosterone around 1,000 pmol/L and keep everything else looking healthy. Previous Free T was 732 pmol/L on 9/3/26 with 0.6mL per week (split Mon/Thu). Have since increased to 0.65mL per week (~162.5mg).

- Awaiting restock of N2Guard and some orals. Any advice is appreciated but looking to run one of the following oral cycles for 6-8 weeks:

25mg Anavar + 25mg Proviron daily

25mg Anavar + 25mg Turinabol daily

50mg Anavar daily

- Continue TRT indefinitely after 6-8 week oral cycle. Test E dose and any PCT required is still to be determined.

 

[LevButlerov]

️ Daily Food Summary - Fri 7/5/26

Protein: 259 grams
Carbs: 336 grams
Fats: 151 grams

🍽 Total Calories: 3,761 calories

Macros: Protein - 28%, Carbs - 36%, Fat - 36%


️ Supplements

Some new additions to the supplement list:

- Psyllium Husk (10 grams per day)

- Nutra Life Digestive Enzymes (3 a day split with each meal)

- Swisse Daily Digestive Probiotic (1 a day)


️ Notes

- Continue to track food. Maybe eat less fat.

- Contacted TRT clinic with some queries.

Next bloods due 6/7/26
Subscription renewal due 18/7/26

- Don't think I'll continue with the clinic due to ongoing costs, but will continue bloods every 3 months and manage supply, dosage, blood work review etc. myself and with the help of Evo fam.

- Ideally wait to get Free Testosterone around 1,000 pmol/L and keep everything else looking healthy. Previous Free T was 732 pmol/L on 9/3/26 with 0.6mL per week (split Mon/Thu). Have since increased to 0.65mL per week (~162.5mg).

- Awaiting restock of N2Guard and some orals. Any advice is appreciated but looking to run one of the following oral cycles for 6-8 weeks:

25mg Anavar + 25mg Proviron daily

25mg Anavar + 25mg Turinabol daily

50mg Anavar daily

- Continue TRT indefinitely after 6-8 week oral cycle. Test E dose and any PCT required is still to be determined.

clean meal and nice psyllium there @8enni8lanko

1000 is what we want lets do it. The clinic you dont need can go to self TRT.

For the stack 25mgs anavar and 25mgs proviron is best!

- Awaiting restock of N2Guard and some orals. Any advice is appreciated but looking to run one of the following oral cycles for 6-8 weeks:

n2guard is back in stock check https://www.needtobuildmuscle.com/cycle-support/n2guard/

 

[8enni8lanko]

clean meal and nice psyllium there @8enni8lanko

1000 is what we want lets do it. The clinic you dont need can go to self TRT.

For the stack 25mgs anavar and 25mgs proviron is best!

n2guard is back in stock check https://www.needtobuildmuscle.com/cycle-support/n2guard/

Thanks brother! Added the Husk to protein shake and heaps easier to gulp down

Figure self TRT the way to go! Honestly, I don't get much for the cost. Feel like they punch info to chatgpt for a response. I respect the hustle though!

How much Test do you think I should take? Bump up to 180-200mg a week? Will start from Monday! Lessgo!

Just ordered the N2Guard, thanks for the heads up! Ready to go for the orals once in stock!

 

[LevButlerov]

Thanks brother! Added the Husk to protein shake and heaps easier to gulp down

Figure self TRT the way to go! Honestly, I don't get much for the cost. Feel like they punch info to chatgpt for a response. I respect the hustle though!

How much Test do you think I should take? Bump up to 180-200mg a week? Will start from Monday! Lessgo!

Just ordered the N2Guard, thanks for the heads up! Ready to go for the orals once in stock!

husk and protein? too thick? lol @8enni8lanko

I think for self TRT sports TRT 300mgs/week is better for you easy.

n2guard back now i heard a lot of guys jump on it while in stock!

 

[8enni8lanko]

husk and protein? too thick? lol @8enni8lanko

I think for self TRT sports TRT 300mgs/week is better for you easy.

n2guard back now i heard a lot of guys jump on it while in stock!

I have with water so not too bad, not as thick as oats with the Husk

300mgs seems like alot more than I expected but will do it Do I do this amount indefinitely or lower again after a certain period? Is this essentially a blast then cruise? I will start from Monday, 0.6mL (150mg), then 0.6mL Thursdays going forward! Hopefully be able to start the orals in a couple weeks time. Pretty keen!

 

[8enni8lanko]

️ Training Log – Sat 8/5/26 (Day 2 of program)

Bodyweight

93.8kg

Weights (Full Body)

Leg Extension
104kg x 10
104kg x 10
104kg x 10
104kg x 10

Prone Leg Curl
59kg x 10
63kg x 10
68kg x 9
70.5g x 8 (new PB)

Flat Bench Press
90kg x 10
100kg x 8
105kg x 7
110kg x 6
115kg x 4

Machine Pec Fly
107kg x 12
113kg x 12
120kg x 12

Wide Grip Lat Pull Down
73kg x 10
79kg x 8
79kg x 8
79kg x 8

Seated Lateral Raise
12.5kg's x 10
12.5kg's x 10
12.5kg's x 10
12.5kg's x 10

DB Hammer Curl
20kg x 20
20kg x 20
22.5kg x 16

Skull Crush
35kg x 10
35kg x 10
37.5kg x 8 (new PB)

Cardio

Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.8/4.9 km/h
Avg HR: 160-165 bpm (machine reading at 5 min intervals)
Calories: 190 kcal (machine)

Session Notes

- Feeling re-energised, close to 7.5 hrs sleep with only a couple wake ups.

- Early sesh, getting chilly!

- Strength held well across all lifts, slightly progressing.

- Keep my 2 yr old entertained for the next 8 hrs while the missus works. The real work!

 

[LevButlerov]

I have with water so not too bad, not as thick as oats with the Husk

300mgs seems like alot more than I expected but will do it Do I do this amount indefinitely or lower again after a certain period? Is this essentially a blast then cruise? I will start from Monday, 0.6mL (150mg), then 0.6mL Thursdays going forward! Hopefully be able to start the orals in a couple weeks time. Pretty keen!

oats with husk is nothing come on lol @8enni8lanko

300mgs is good sports trt hit it lets do it

 

[LevButlerov]

️ Training Log – Sat 8/5/26 (Day 2 of program)

Bodyweight

93.8kg

Weights (Full Body)

Leg Extension
104kg x 10
104kg x 10
104kg x 10
104kg x 10

Prone Leg Curl
59kg x 10
63kg x 10
68kg x 9
70.5g x 8 (new PB)

Flat Bench Press
90kg x 10
100kg x 8
105kg x 7
110kg x 6
115kg x 4

Machine Pec Fly
107kg x 12
113kg x 12
120kg x 12

Wide Grip Lat Pull Down
73kg x 10
79kg x 8
79kg x 8
79kg x 8

Seated Lateral Raise
12.5kg's x 10
12.5kg's x 10
12.5kg's x 10
12.5kg's x 10

DB Hammer Curl
20kg x 20
20kg x 20
22.5kg x 16

Skull Crush
35kg x 10
35kg x 10
37.5kg x 8 (new PB)

Cardio

Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.8/4.9 km/h
Avg HR: 160-165 bpm (machine reading at 5 min intervals)
Calories: 190 kcal (machine)

Session Notes

- Feeling re-energised, close to 7.5 hrs sleep with only a couple wake ups.

- Early sesh, getting chilly!

- Strength held well across all lifts, slightly progressing.

- Keep my 2 yr old entertained for the next 8 hrs while the missus works. The real work!

good volume today I would do some drop sets on the flat bench

 

[8enni8lanko]

oats with husk is nothing come on lol @8enni8lanko

300mgs is good sports trt hit it lets do it

I'll try again with oats

Done bro, monday it begins!

 

[8enni8lanko]

good volume today I would do some drop sets on the flat bench

Easy done, will add it in!

 

[8enni8lanko]

️ Daily Food Summary - Sat 9/5/26

Protein: 230 grams
Carbs: 213 grams
Fats: 134 grams

🍽 Total Calories: 2,994 calories

Macros: Protein - 30%, Carbs - 29%, Fat - 41%

Steps: 14,000 excluding incline treadmill.

 

[LevButlerov]

️ Daily Food Summary - Sat 9/5/26

Protein: 230 grams
Carbs: 213 grams
Fats: 134 grams

🍽 Total Calories: 2,994 calories

Macros: Protein - 30%, Carbs - 29%, Fat - 41%

Steps: 14,000 excluding incline treadmill.

good day but fats too high

Easy done, will add it in!

lets do it @8enni8lanko

 

[LevButlerov]

I'll try again with oats

Done bro, monday it begins!

monday is on

 

[8enni8lanko]

good day but fats too high

lets do it @8enni8lanko

What should I keep fats under? I'll do better

monday is on

So keen! A bit of extra motivation!

 

[8enni8lanko]

️ Daily Food Summary - Sun 10/5/26

Protein: 218 grams
Carbs: 266 grams
Fats: 92 grams

🍽 Total Calories: 2,791 calories

Macros: Protein - 32%, Carbs - 38%, Fat - 30%

 

[LevButlerov]

What should I keep fats under? I'll do better

8-90 level