Approved Log Recomp Cycle - Testosterone anavar hgh Log

[fatmaxxer]

Age: 48
Height: 5'8"
Weight: 208lbs
BF%: 29 approximately
Lean Mass: 148lbs

Medium Term Goal:
183lbs @ 14% bf
That's +9lbs lean mass and -34lbs of fat

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

Food: Egg whites and veggies every day, oats, whey powder, bananas, apples, blueberries, white or brown rice, cottage cheese, chicken, turkey, olive oil, avocado, salad, sour kraut or kimchi.

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

Background Info: I used to be in great shape. 165lbs with 10% bf. Ran 10k three times a week and lifted 5 days a week consistently. But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

 

[bss]

Age: 48
Height: 5'8"
Weight: 208lbs
BF%: 29 approximately
Lean Mass: 148lbs

Medium Term Goal:
183lbs @ 14% bf
That's +9lbs lean mass and -34lbs of fat

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

Food: Egg whites and veggies every day, oats, whey powder, bananas, apples, blueberries, white or brown rice, cottage cheese, chicken, turkey, olive oil, avocado, salad, sour kraut or kimchi.

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

Background Info: I used to be in great shape. 165lbs with 10% bf. Ran 10k three times a week and lifted 5 days a week consistently. But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

Welcome to Evo brother, 41lbs already down is no joke and that HGH plus low test cruise with var stack will keep chipping the rest off

 

[fatmaxxer]

Age: 48
Height: 5'8"
Weight: 208lbs
BF%: 29 approximately
Lean Mass: 148lbs

Medium Term Goal:
183lbs @ 14% bf
That's +9lbs lean mass and -34lbs of fat

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

Food: Egg whites and veggies every day, oats, whey powder, bananas, apples, blueberries, white or brown rice, cottage cheese, chicken, turkey, olive oil, avocado, salad, sour kraut or kimchi.

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

Background Info: I used to be in great shape. 165lbs with 10% bf. Ran 10k three times a week and lifted 5 days a week consistently. But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

Also 2.5 years sober now.

 

[fatmaxxer]

Welcome to Evo brother, 41lbs already down is no joke and that HGH plus low test cruise with var stack will keep chipping the rest off

Thanks! Slow and steady... but hgh and var so it's not too slow

 

[LevButlerov]

Age: 48
Height: 5'8"
Weight: 208lbs
BF%: 29 approximately
Lean Mass: 148lbs

Medium Term Goal:
183lbs @ 14% bf
That's +9lbs lean mass and -34lbs of fat

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

Food: Egg whites and veggies every day, oats, whey powder, bananas, apples, blueberries, white or brown rice, cottage cheese, chicken, turkey, olive oil, avocado, salad, sour kraut or kimchi.

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

Background Info: I used to be in great shape. 165lbs with 10% bf. Ran 10k three times a week and lifted 5 days a week consistently. But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

awesome log start thanks for sharing @fatmaxxer please share some pics of you face blurred so we can understand your base and support you.

Also 2.5 years sober now.

congratulations! I understand you, I was an alcoholic for years.

 

[BritishCanadian]

Went through something (still going through it) similar to you, congrats on the progress made so far, and good luck moving forward

 

[fatmaxxer]

How often should I post updates? Like, today I nailed my macros and supplements. I did cardio. I did core. I didn't lift because I'm recovering from the flu. Should I post all those stats, or just a summary? How much detail? Or maybe a weekly summary?

 

[fatmaxxer]

Touchdown!

 

[fatmaxxer]

And here's my starting point:

 

[LevButlerov]

How often should I post updates? Like, today I nailed my macros and supplements. I did cardio. I did core. I didn't lift because I'm recovering from the flu. Should I post all those stats, or just a summary? How much detail? Or maybe a weekly summary?

1-2 times per weeks is fine @fatmaxxer

 

[fatmaxxer]

Lol looks like I'm the fattest guy posting pics! But that's ok, gotta start where I'm at. Doesn't do any good to pretend otherwise.

 

[BritishCanadian]

How often should I post updates? Like, today I nailed my macros and supplements. I did cardio. I did core. I didn't lift because I'm recovering from the flu. Should I post all those stats, or just a summary? How much detail? Or maybe a weekly summary?

Whatever you are comfortable with, and keeps you going.

 

[BritishCanadian]

Lol looks like I'm the fattest guy posting pics! But that's ok, gotta start where I'm at. Doesn't do any good to pretend otherwise.

Bro, half of us started where you are, its all good...doesn't matter where you start. You have a solid base, train hard and you'll get the results you want

 

[LevButlerov]

Touchdown!


View attachment 231254

nice TD for team Biogenix @biogenix love it!

 

[LevButlerov]

Age: 48
Height: 5'8"
Weight: 208lbs
BF%: 29 approximately
Lean Mass: 148lbs

Medium Term Goal:
183lbs @ 14% bf
That's +9lbs lean mass and -34lbs of fat

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

Food: Egg whites and veggies every day, oats, whey powder, bananas, apples, blueberries, white or brown rice, cottage cheese, chicken, turkey, olive oil, avocado, salad, sour kraut or kimchi.

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

Background Info: I used to be in great shape. 165lbs with 10% bf. Ran 10k three times a week and lifted 5 days a week consistently. But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

fully welcome to the EVO family @fatmaxxer thank you for sharing! you have a good base, strong arms, wide shoulder base, nice look to you!

Cycle

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

do you have bloods done recently?
and you trying to stay on TRT as you do the cycle?

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

supplements
creatin start going up to 20 grams slowly
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

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.

But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

EVO family is here to support and love you our brother we are a judgement free zone, we are here to guide you no matter what.
I was an alcoholic addict for years and sober and dry for many years now, I feel you.

And here's my starting point:


View attachment 231256

 

[stevesmi]

Age: 48
Height: 5'8"
Weight: 208lbs
BF%: 29 approximately
Lean Mass: 148lbs

Medium Term Goal:
183lbs @ 14% bf
That's +9lbs lean mass and -34lbs of fat

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

Food: Egg whites and veggies every day, oats, whey powder, bananas, apples, blueberries, white or brown rice, cottage cheese, chicken, turkey, olive oil, avocado, salad, sour kraut or kimchi.

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

Background Info: I used to be in great shape. 165lbs with 10% bf. Ran 10k three times a week and lifted 5 days a week consistently. But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

@fatmaxxer I like the setup that you have here. The testosterone, the HGH, and the anavar are fantastic and I like the different foods that you're putting together. It looks fun.

 

[fatmaxxer]

fully welcome to the EVO family @fatmaxxer thank you for sharing! you have a good base, strong arms, wide shoulder base, nice look to you!

Cycle

do you have bloods done recently?
and you trying to stay on TRT as you do the cycle?


supplements
creatin start going up to 20 grams slowly
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?



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.


EVO family is here to support and love you our brother we are a judgement free zone, we are here to guide you no matter what.
I was an alcoholic addict for years and sober and dry for many years now, I feel you.

Thanks, brother!

I had bloods done about 6 weeks ago; they were excellent, no red flags. Trying to stay on trt.

I have logged my nutrition and exercise in the past, and I started again today. I will share more details on macros, specific foods and lifts, etc.

Not taking anything for digestion right now. What would you recommend?

5 Day Training Schedule (more details in next post)

Monday - Cardio A (1 hour walk fasted)
- Push A
- Core A
Tuesday - Cardio B (30 min run fasted)
- Pull A
- Forearms
Wednesday - Cardio A, Legs A, Core B
Thursday - Cardio B, Push B, Forearms
Friday - Cardio A, Pull B, Core A
Monday - Cardio B, Legs B
Tuesday - Restart the program from the top

 

[fatmaxxer]

 

[fatmaxxer]

Today's workout, just Cardio and Core
No hgh or anavar yet and only 75mg test this week.

It's in reverse timeline order.

 

[2Thick]

Touchdown!


View attachment 231254

That is a beautiful looking touchdown right there and Viagra and Anavar are two of the best. You don't have to worry about injecting them either. @fatmaxxer

 

[Mobster]

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Great but yeah - we change

 

[LevButlerov]

Lol looks like I'm the fattest guy posting pics! But that's ok, gotta start where I'm at. Doesn't do any good to pretend otherwise.

EVO family is a no judgement zone everyone starts somewhere and you're not fat @fatmaxxer

 

[LevButlerov]

Thanks, brother!

I had bloods done about 6 weeks ago; they were excellent, no red flags. Trying to stay on trt.

I have logged my nutrition and exercise in the past, and I started again today. I will share more details on macros, specific foods and lifts, etc.

Not taking anything for digestion right now. What would you recommend?

5 Day Training Schedule (more details in next post)

Monday - Cardio A (1 hour walk fasted)
- Push A
- Core A
Tuesday - Cardio B (30 min run fasted)
- Pull A
- Forearms
Wednesday - Cardio A, Legs A, Core B
Thursday - Cardio B, Push B, Forearms
Friday - Cardio A, Pull B, Core A
Monday - Cardio B, Legs B
Tuesday - Restart the program from the top

please share your bloods paper blur personal info @fatmaxxer

 

[LevButlerov]

View attachment 231277View attachment 231278View attachment 231279View attachment 231280View attachment 231281View attachment 231282View attachment 231283View attachment 231284

Today's workout, just Cardio and Core
No hgh or anavar yet and only 75mg test this week.

It's in reverse timeline order.


View attachment 231293

lets up your planks to more so we can get the core working

 

[fatmaxxer]

Full Day of eating:

please share your bloods paper blur personal

please share your bloods paper blur personal info @fatmaxxer

info @fatmaxxer

I will when I can. The clinic mailed them to me but forgot to put the unit number in my address - I recently renovated most of my basement into a full legal separate apartment with it's own address, so now Canada post won't accept priority mail that doesn't have lettervA or B to indicate the unit. Just haven't prioritized getting it mailed again, yet, but I will.

 

[fatmaxxer]

lets up your planks to more so we can get the core working

Yeah, for sure! I have three old injuries that still give me trouble. The worst, by far, is my lower back, and planks progress really slow because of it. But, planks also provide excellent stability for exactly the weakness that needs the extra work. So it's a bit of a risk/reward situation. If I push too hard I could be laid up for days. If I don't push hard then my back won't improve it's resiliency.

Playing rugby I got crushed under a scrum with my face pressed against my shins. Herniated two disks. Made me prone to reinjury, so it's gotten worse over the years.

 

[fatmaxxer]

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Great but yeah - we change

Just listening to your interview on the podcast. Wild story, brother. Glad you made it. I've had a couple of pretty intense health scares, but not THAT intense.

 

[Ulter]

Age: 48
Height: 5'8"
Weight: 208lbs
BF%: 29 approximately
Lean Mass: 148lbs

Medium Term Goal:
183lbs @ 14% bf
That's +9lbs lean mass and -34lbs of fat

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

Food: Egg whites and veggies every day, oats, whey powder, bananas, apples, blueberries, white or brown rice, cottage cheese, chicken, turkey, olive oil, avocado, salad, sour kraut or kimchi.

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

Background Info: I used to be in great shape. 165lbs with 10% bf. Ran 10k three times a week and lifted 5 days a week consistently. But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

Nice job on the supplements. @fatmaxxer I like the Anavar HGH and TEST-E mix. That's a good one.

 

[ceo]

Age: 48
Height: 5'8"
Weight: 208lbs
BF%: 29 approximately
Lean Mass: 148lbs

Medium Term Goal:
183lbs @ 14% bf
That's +9lbs lean mass and -34lbs of fat

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

Food: Egg whites and veggies every day, oats, whey powder, bananas, apples, blueberries, white or brown rice, cottage cheese, chicken, turkey, olive oil, avocado, salad, sour kraut or kimchi.

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

Background Info: I used to be in great shape. 165lbs with 10% bf. Ran 10k three times a week and lifted 5 days a week consistently. But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

@fatmaxxer Bros, hell yeah, this is looking good. I like the test and the anavar together and the HGH 3ius' is looking good.

 

[ROIDDERS]

Age: 48
Height: 5'8"
Weight: 208lbs
BF%: 29 approximately
Lean Mass: 148lbs

Medium Term Goal:
183lbs @ 14% bf
That's +9lbs lean mass and -34lbs of fat

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

Food: Egg whites and veggies every day, oats, whey powder, bananas, apples, blueberries, white or brown rice, cottage cheese, chicken, turkey, olive oil, avocado, salad, sour kraut or kimchi.

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

Background Info: I used to be in great shape. 165lbs with 10% bf. Ran 10k three times a week and lifted 5 days a week consistently. But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

Have you looked into taking the GLP-1s? That's definitely something that you're going to need. Also that's interesting about the autism and ADHD. @fatmaxxer

 

[fatmaxxer]

supplements
creatin start going up to 20 grams slowly
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

I'm reading lots of other logs and I see you ask this of just about everyone, so I gather these are things you highly recommend. Right now my digestion is excellent. I've suffered through long-term digestion problems in the past. It was because I was eating garbage. Now I eat clean and I'm super regular. I tried 20g of creatine at once a while back without going up gradually and it wrecked me. I think, instead, I'll just do 10g after breakfast and 10g after supper and I'll probably be fine.

Would you still recommend any of those digestion aides, even if my digestion is good, and why?

Thanks a million!

 

[fatmaxxer]

Have you looked into taking the GLP-1s? That's definitely something that you're going to need. Also that's interesting about the autism and ADHD. @fatmaxxer

Thanks! Yes, for sure on the GLP-1 -- I'm on semaglutide (Wegovy/Ozempic) 2.5mg a week.

On the autism and adhd -- Now that I've learned a ton of up-to-date info on neurodivergence, I strongly suspect that undiagnosed autism is overrepresented in gym culture. It is also a major factor in addiction that hasn't been studied enough. I guarantee their are multiple guys on this forum who don't know they're autistic.

 

[BritishCanadian]

Thanks! Yes, for sure on the GLP-1 -- I'm on semaglutide (Wegovy/Ozempic) 2.5mg a week.

On the autism and adhd -- Now that I've learned a ton of up-to-date info on neurodivergence, I strongly suspect that undiagnosed autism is overrepresented in gym culture. It is also a major factor in addiction that hasn't been studied enough. I guarantee their are multiple guys on this forum who don't know they're autistic.

I always knew I was adhd, but it was only when working with a psychologist this year that I found out it was auadhd...

And I think you are correct about gym culture/addiction , and how some of us are clearly addicted to the gym

 

[fatmaxxer]

And I think you are correct about gym culture/addiction , and how some of us are clearly addicted to the gym

Yes, totally! But what I actually meant was that a lot of addicts are undiagnosed au/adhd self-medicating to cope with the inability to live life the way everyone else seems to be able to. And I think au/adhd, with or without addiction, is prevalent in gym culture because us autistics tend to love our patterns, schedules, plans, obsessive learning, many of us thrive on eating the same things every day, and loads of other connections. Plus adhd folks have broken dopamine regulation, so doing everything to the extreme is the only way to feel normal.

 

[BritishCanadian]

Yes, totally! But what I actually meant was that a lot of addicts are undiagnosed au/adhd self-medicating to cope with the inability to live life the way everyone else seems to be able to. And I think au/adhd, with or without addiction, is prevalent in gym culture because us autistics tend to love our patterns, schedules, plans, obsessive learning, many of us thrive on eating the same things every day, and loads of other connections. Plus adhd folks have broken dopamine regulation, so doing everything to the extreme is the only way to feel normal.

That makes sense

 

[J smooth]

Nice start to log - keen to follow!

 

[fatmaxxer]

Today's Update

9 hours sleep
Weight 207lbs

Ran 30 mins treadmill fasted 7am
Got clinic to mail my blood report
Upped creatine to 20g
Added omega-3 2400mg

Calories 2094 of 2100
Protein 163 of 160
Fat 55 of 60
Carbs 265 of 230

8am. k225 p13 f8 c30
mini protein bar and 2 cups of coffee with milk and vanilla oat creamer

9am. k472 p27 f15 c59
cooked brown rice fried in olive oil with mixed veggies, egg whites, hot sauce

10am. k35 p9 f0 c0
Vitamins, supplements

1pm. k182 p12 f6 c23
mini protein bar, coffee w milk + oat creamer

2pm. k345 p56 f5 c19
Skim milk with 2 scoops chocolate whey protein

5pm. k834 p46 f20 c134
Corn, green beans, tomato, olive oil, egg whites, 2 slices whole wheat toast

 

[BritishCanadian]

Today's Update

9 hours sleep
Weight 207lbs

Ran 30 mins treadmill fasted 7am
Got clinic to mail my blood report
Upped creatine to 20g
Added omega-3 2400mg

Calories 2094 of 2100
Protein 163 of 160
Fat 55 of 60
Carbs 265 of 230

8am. k225 p13 f8 c30
mini protein bar and 2 cups of coffee with milk and vanilla oat creamer

9am. k472 p27 f15 c59
cooked brown rice fried in olive oil with mixed veggies, egg whites, hot sauce

10am. k35 p9 f0 c0
Vitamins, supplements

1pm. k182 p12 f6 c23
mini protein bar, coffee w milk + oat creamer

2pm. k345 p56 f5 c19
Skim milk with 2 scoops chocolate whey protein

5pm. k834 p46 f20 c134
Corn, green beans, tomato, olive oil, egg whites, 2 slices whole wheat toast

Love the fasted running

 

[LevButlerov]

I'm reading lots of other logs and I see you ask this of just about everyone, so I gather these are things you highly recommend. Right now my digestion is excellent. I've suffered through long-term digestion problems in the past. It was because I was eating garbage. Now I eat clean and I'm super regular. I tried 20g of creatine at once a while back without going up gradually and it wrecked me. I think, instead, I'll just do 10g after breakfast and 10g after supper and I'll probably be fine.

Would you still recommend any of those digestion aides, even if my digestion is good, and why?

Thanks a million!

digestion can feel excellent but you can make it better you might be going to bathroom fine but lacking many digestive bacteria in the gut
i always suggest probiotics and digestive enzymes and psyllium husk is good all around, perfect cholesterol and digestive cleansing
you're not required to do it but i highly suggest it, and its not expensive @fatmaxxer

 

[fatmaxxer]

digestion can feel excellent but you can make it better you might be going to bathroom fine but lacking many digestive bacteria in the gut
i always suggest probiotics and digestive enzymes and psyllium husk is good all around, perfect cholesterol and digestive cleansing
you're not required to do it but i highly suggest it, and its not expensive @fatmaxxer

Okay just learning about psyllium husk for the first time. In addition to digestion, it lowers LDL and that synergizes nicely with the anavar. It also modulates blood sugar (always a good thing) and I've been having some blood sugar issues from the semaglutide. When I tried adding ashwaganda they interacted badly and tanked my blood sugar.

I'll order some now. Sounds like a great product.

 

[LevButlerov]

Okay just learning about psyllium husk for the first time. In addition to digestion, it lowers LDL and that synergizes nicely with the anavar. It also modulates blood sugar (always a good thing) and I've been having some blood sugar issues from the semaglutide. When I tried adding ashwaganda they interacted badly and tanked my blood sugar.

I'll order some now. Sounds like a great product.

ashwaganda i dont like there are sides but psyllium and probiotics always a good add

 

[BritishCanadian]

Okay just learning about psyllium husk for the first time. In addition to digestion, it lowers LDL and that synergizes nicely with the anavar. It also modulates blood sugar (always a good thing) and I've been having some blood sugar issues from the semaglutide. When I tried adding ashwaganda they interacted badly and tanked my blood sugar.

I'll order some now. Sounds like a great product.

Its great stuff, I get mine at bulkbarn

 

[ROIDDERS]

Thanks! Yes, for sure on the GLP-1 -- I'm on semaglutide (Wegovy/Ozempic) 2.5mg a week.

On the autism and adhd -- Now that I've learned a ton of up-to-date info on neurodivergence, I strongly suspect that undiagnosed autism is overrepresented in gym culture. It is also a major factor in addiction that hasn't been studied enough. I guarantee their are multiple guys on this forum who don't know they're autistic.

You should go on the podcast and talk about that. I think it would help a lot of people.

 

[fatmaxxer]

You should go on the podcast and talk about that. I think it would help a lot of people.

Yeah, thanks, I would be into that at some point. I've been listening to the podcast for a few days; I think I'm on my 6th episode already. I'm actually surprised how much I like it and how much I identify with a lot of the guys. And a lot of the time I feel like I have a lot to add to the conversation. Like, listening to Harley Guy and Mobster -- both guys are absolute legends with important stories to tell and a ton of wisdom to share.

And I'd like to talk more about ptsd and cptsd. Folks hear a lot about what soldiers and law enforcement have to endure. These stories are incredibly important for us all to hear. And they leave a lot of people feeling like their trauma doesn't compare, so they should just get over it. But the fact is that most people do have some trauma, and different people suffer different depths of trauma from the same events. Some people get traumatized when others don't, but we expect them to suck it up or walk it off because it didn't seem that bad for us. This leads people down the self-hate spiral.

I'd like to normalize talking about our struggles and taking each other's struggles seriously without comparing who's got the worst past. Basically opening up the conversation to people who need it but feel like they can't claim their space in it. Same thing for addiction -- I'd like to talk about learning be kind to yourself as you heal from addiction. And perfectionism...

Anyway, I didn't mean write an essay. That's typical autistic behavior, what we call info-dumping. Some people find it abrasive and condescending, but it's never meant that way. It's just that us autistic folks socialize differently, with the best of intentions.

 

[fatmaxxer]

A couple of pics
6am fasted cardio on Sunday morning
And psyllium husk touchdown

 

[fatmaxxer]

Did anyone see this madness??

 

[fatmaxxer]

Sunday May 7 Update

Sleep 8.5 hours
Weight 205
40 min incline treadmill walk at 6 am
Hydration, Rx, vitamins and supplements all hit

Tomorrow is day 1 of my first ever cycle! Starting slow, just pinning 75 test E 2x/week and taking 12.5mg anavar daily for week 1. Will add HGH as soon as I get some, hopefully this week.

Macros
K1925 of 2100
P164 of 160
F60 of 60
C194 of 230

7am mini protein bar and coffee
9am mini protein bar and coffee
10am olive oil, green beans, egg whites, parmesan cheese, vitamins and supplements
1pm mini protein bar
2pm coffee
4pm milk with WPI, strawberries, blueberries
5pm boiled eggs
6pm brown rice, mixed veggies, olive oil, egg whites, hot sauce, ketchup

 

[fatmaxxer]

The only muscle I have right now that's verging on freakish...

 

[fatmaxxer]

The only muscle I have right now that's verging on freakish...


View attachment 232427

Am I crazy? To me it looks like the ratio of thickness to shin length is nuts.

 

[LevButlerov]

A couple of pics
6am fasted cardio on Sunday morning
And psyllium husk touchdown


View attachment 232274View attachment 232275

nice stack!

Sunday May 7 Update

Sleep 8.5 hours
Weight 205
40 min incline treadmill walk at 6 am
Hydration, Rx, vitamins and supplements all hit

Tomorrow is day 1 of my first ever cycle! Starting slow, just pinning 75 test E 2x/week and taking 12.5mg anavar daily for week 1. Will add HGH as soon as I get some, hopefully this week.

Macros
K1925 of 2100
P164 of 160
F60 of 60
C194 of 230

7am mini protein bar and coffee
9am mini protein bar and coffee
10am olive oil, green beans, egg whites, parmesan cheese, vitamins and supplements
1pm mini protein bar
2pm coffee
4pm milk with WPI, strawberries, blueberries
5pm boiled eggs
6pm brown rice, mixed veggies, olive oil, egg whites, hot sauce, ketchup

nice macros but protein low for your size should be at least 200 @fatmaxxer

The only muscle I have right now that's verging on freakish...


View attachment 232427

good calf pump really nice there

Am I crazy? To me it looks like the ratio of thickness to shin length is nuts.

you have normal thickness

 

[fatmaxxer]

nice macros but protein low for your size should be at least 200

I based it on lean mass. I could definitely swap 40g of carbs over to protein, though.

 

[LevButlerov]

I based it on lean mass. I could definitely swap 40g of carbs over to protein, though.

no need to swap just add on top

 

[fatmaxxer]

5:30 am fasted cardio
75mg test e
My first gear ever! 12.5mg anavar
25mg viagra
Listening to the Evo podcast
Down another pound 204 this morning


My messy home gym! I'm not using it these days, other than the treadmill. Going to a local gym.

 

[BritishCanadian]

5:30 am fasted cardio
75mg test e
My first gear ever! 12.5mg anavar
25mg viagra
Listening to the Evo podcast
Down another pound 204 this morning


My messy home gym! I'm not using it these days, other than the treadmill. Going to a local gym.

View attachment 232835

Solid progress pal

 

[fatmaxxer]

Why is my 24 hour gym closed until 7am today??

 

[LevButlerov]

Why is my 24 hour gym closed until 7am today??

bad

 

[LevButlerov]

5:30 am fasted cardio
75mg test e
My first gear ever! 12.5mg anavar
25mg viagra
Listening to the Evo podcast
Down another pound 204 this morning


My messy home gym! I'm not using it these days, other than the treadmill. Going to a local gym.

View attachment 232835

home gym looks amazing love this

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

 

[ROIDDERS]

Yeah, thanks, I would be into that at some point. I've been listening to the podcast for a few days; I think I'm on my 6th episode already. I'm actually surprised how much I like it and how much I identify with a lot of the guys. And a lot of the time I feel like I have a lot to add to the conversation. Like, listening to Harley Guy and Mobster -- both guys are absolute legends with important stories to tell and a ton of wisdom to share.

And I'd like to talk more about ptsd and cptsd. Folks hear a lot about what soldiers and law enforcement have to endure. These stories are incredibly important for us all to hear. And they leave a lot of people feeling like their trauma doesn't compare, so they should just get over it. But the fact is that most people do have some trauma, and different people suffer different depths of trauma from the same events. Some people get traumatized when others don't, but we expect them to suck it up or walk it off because it didn't seem that bad for us. This leads people down the self-hate spiral.

I'd like to normalize talking about our struggles and taking each other's struggles seriously without comparing who's got the worst past. Basically opening up the conversation to people who need it but feel like they can't claim their space in it. Same thing for addiction -- I'd like to talk about learning be kind to yourself as you heal from addiction. And perfectionism...

Anyway, I didn't mean write an essay. That's typical autistic behavior, what we call info-dumping. Some people find it abrasive and condescending, but it's never meant that way. It's just that us autistic folks socialize differently, with the best of intentions.

for sure. life can throw curveballs at you. its survival

 

[fatmaxxer]

Why is my 24 hour gym closed until 7am today??

bad

Right after posting I tried the door. It was unlocked... the lights were on but nobody was there... so I just let myself in.

 

[fatmaxxer]

First push day log!

Still recovering from left AC joint separation and left biceps partial tear. Right side could go a lot heavier on some lifts but I'm focused on rehab and balance.

Cue for today: tempo and full pause every rep

40 mins incline 6 treadmill walk speed 4.0
Rotator cuff warmup
Pec Deck 100x10 100x10 100x8 85x9
Seated incline chest press 60x10 60x6 50x8 50x6
Front cable rope raise 22.5x10 20x10 17.5x9
Machine Lateral Raise 65x20 80x12 90x10
Cable Lateral Raise hip height 10x9 10x8 10x6
Triceps cable kickback 12.5x21 15x15 17.5x11
Seated triceps pushdown 60x13 70x 11 70x9

 

[LevButlerov]

First push day log!

Still recovering from left AC joint separation and left biceps partial tear. Right side could go a lot heavier on some lifts but I'm focused on rehab and balance.

Cue for today: tempo and full pause every rep

40 mins incline 6 treadmill walk speed 4.0
Rotator cuff warmup
Pec Deck 100x10 100x10 100x8 85x9
Seated incline chest press 60x10 60x6 50x8 50x6
Front cable rope raise 22.5x10 20x10 17.5x9
Machine Lateral Raise 65x20 80x12 90x10
Cable Lateral Raise hip height 10x9 10x8 10x6
Triceps cable kickback 12.5x21 15x15 17.5x11
Seated triceps pushdown 60x13 70x 11 70x9

good cardio love the pec dec work 100s

 

[fatmaxxer]

This meal is my favorite way to make something big and delicious while also being able to hit exactly the macros you need with whatever extra flavors you like using very affordable ingredients. I have a variation of this for low-carb meals that I'll share in a future post.

1tbsp olive oil
Cold leftover cooked rice
Frozen veggies of choice
Egg whites
Fat free cottage cheese
Hot sauce or salsa or cheese or ketchup or whatever you like for flavor

The one pictured below is:
1tbsp olive oil
200g cooked brown rice
200g frozen peas
250g egg whites
100 g fat free cottage cheese
1 tbsps Franks Red Hot

K 689
P 51
F 16
C 84

The key to making it delicious is in the cooking. Heat the oil in a skillet, add the cold rice and flatten it across the entire bottom of the skillet. Let it cook for 3 to 4 minutes, until the bottom gets browned and crispy and it's all caramelized together. Defrost the veggies until hot in the microwave while this is happening. Add the veggies then the egg whites to the skillet. Reduce heat to low, cover and let cook until all the egg whites are firm, about 8 minutes. Carefully flip it over, cook another 3 minutes. Plate it and top with extra flavours.

 

[waggat]

First push day log!

Still recovering from left AC joint separation and left biceps partial tear. Right side could go a lot heavier on some lifts but I'm focused on rehab and balance.

Cue for today: tempo and full pause every rep

40 mins incline 6 treadmill walk speed 4.0
Rotator cuff warmup
Pec Deck 100x10 100x10 100x8 85x9
Seated incline chest press 60x10 60x6 50x8 50x6
Front cable rope raise 22.5x10 20x10 17.5x9
Machine Lateral Raise 65x20 80x12 90x10
Cable Lateral Raise hip height 10x9 10x8 10x6
Triceps cable kickback 12.5x21 15x15 17.5x11
Seated triceps pushdown 60x13 70x 11 70x9

Nice workout mate. Was going to comment on the sessions you listed at the start saying that I think they're too many exercises (10 for push and pull). This one is about the right length.

This meal is my favorite way to make something big and delicious while also being able to hit exactly the macros you need with whatever extra flavors you like using very affordable ingredients. I have a variation of this for low-carb meals that I'll share in a future post.

1tbsp olive oil
Cold leftover cooked rice
Frozen veggies of choice
Egg whites
Fat free cottage cheese
Hot sauce or salsa or cheese or ketchup or whatever you like for flavor

The one pictured below is:
1tbsp olive oil
200g cooked brown rice
200g frozen peas
250g egg whites
100 g fat free cottage cheese
1 tbsps Franks Red Hot

K 689
P 51
F 16
C 84

The key to making it delicious is in the cooking. Heat the oil in a skillet, add the cold rice and flatten it across the entire bottom of the skillet. Let it cook for 3 to 4 minutes, until the bottom gets browned and crispy and it's all caramelized together. Defrost the veggies until hot in the microwave while this is happening. Add the veggies then the egg whites to the skillet. Reduce heat to low, cover and let cook until all the egg whites are firm, about 8 minutes. Carefully flip it over, cook another 3 minutes. Plate it and top with extra flavours.

View attachment 232983

That looks awesome. Like a thick omelette?

I notice you mainly eat egg whites for your protein and no meat?

 

[fatmaxxer]

Nice workout mate. Was going to comment on the sessions you listed at the start saying that I think they're too many exercises (10 for push and pull). This one is about the right length.

Thanks, brother! I usually like one or two more movements and I might go to 4 working sets in some places where today I did 3. I had a 2 week vacation in Barbados and then a week sick, so this was my first time in the gym in about 20 days. Plus the fasted cardio in the morning is a new addition. So my endurance is a bit down.

That looks awesome. Like a thick omelette?

I notice you mainly eat egg whites for your protein and no meat?

Yes, a thick omelet but that browned top layer is this incredible caramelized rice crunchy layer.

I get most of my protein from egg whites and whey powder, yes. Partially it's because one of my autism super powers is I can eat the same thing over and over without getting bored of it, as long as it's something I like. Partially it's because my wife is vegetarian/almost vegan and I cut down majorly on my meat consumption. I don't think it's wrong to kill animals for meat. I do think factory farming is wrong. So when I buy meat I buy local free range stuff, which can get expensive.

 

[Warthog61]

Lol looks like I'm the fattest guy posting pics! But that's ok, gotta start where I'm at. Doesn't do any good to pretend otherwise.

Bro not even close! All ready shows you have put in some work!

 

[fatmaxxer]

Bro not even close! All ready shows you have put in some work!

Thanks! Ya, now that I've looked around some more I've seen other dudes like me and guys just getting started on their weight loss journey. At first all I saw was guys way further along the bodybuilding path.

 

[Yuri]

5:30 am fasted cardio
75mg test e
My first gear ever! 12.5mg anavar
25mg viagra
Listening to the Evo podcast
Down another pound 204 this morning


My messy home gym! I'm not using it these days, other than the treadmill. Going to a local gym.

View attachment 232835

Love the organised mayhem!

 

[BritishCanadian]

Thanks! Ya, now that I've looked around some more I've seen other dudes like me and guys just getting started on their weight loss journey. At first all I saw was guys way further along the bodybuilding path.

When you first said it...I took it personally

 

[fatmaxxer]

When you first said it...I took it personally

 

[Warthog61]

Thanks! Ya, now that I've looked around some more I've seen other dudes like me and guys just getting started on their weight loss journey. At first all I saw was guys way further along the bodybuilding path.

There are a ton of us changing our lives on here bro. This is the place! Smash it!

 

[ballin2504]

Age: 48
Height: 5'8"
Weight: 208lbs
BF%: 29 approximately
Lean Mass: 148lbs

Medium Term Goal:
183lbs @ 14% bf
That's +9lbs lean mass and -34lbs of fat

I've lost 41lbs in the last few months and built a decent amount of lean mass, but not like when I was younger and put on lean pounds easily.

Lifting Plan: 5x per week, Monday to Friday, PPL split. Core Monday Wednesday Friday.

Cardio Plan: Walk 1 hour Tuesday and Thursday, run 30 mins Monday Wednesday Friday.

Macro Plan (recomp phase)
Lifting Days
2100 kcals
160g protein
60g fat
230g carbs
Non-Lifting Days
1800 kcals
160g protein
55g fat
166g carbs

Peptides
Semaglutide 2.5mg weekly

Gear
Test E
9 weeks @ 150mg
4 weeks @ 60mg (blood test for insurance)
Raise test once my bf is below about 17%

HGH
3iu daily

Anavar
12.5mg for 1 week
25mg for 6 weeks
5 weeks off, blood test

Food: Egg whites and veggies every day, oats, whey powder, bananas, apples, blueberries, white or brown rice, cottage cheese, chicken, turkey, olive oil, avocado, salad, sour kraut or kimchi.

Supplements
Creatine mono 10g
Tudca 250mg
Collagen 10g
Citrus Bergamot 500mg
Vit C 1g
Vitamin D 1000iu
Ferro sulphate 200mg
Pre-workout 250mg caffeine

Background Info: I used to be in great shape. 165lbs with 10% bf. Ran 10k three times a week and lifted 5 days a week consistently. But I am an addict with cptsd, autism and adhd. My mental health fell apart back in 2018-19. I had a couple of injuries followed by serious health problems. Went off work with suicidal depression. Relapsed for a few years. Hardly ever got off the couch. Gained 100 pounds. Finally got diagnosed as autistic with adhd and learned how my brain works, why life was so torturous, and how to live happy. Been rebuilding myself for about a year, now. Married, 2 kids, great family, financially stable, ready to kick some ass in this next chapter of my life. Very happy to take advice from everyone here!

@fatmaxxer very nice start to the log and the weight loss. I’ll be following along in this one

 

[fatmaxxer]

@fatmaxxer very nice start to the log and the weight loss. I’ll be following along in this one

Thanks, brother!

 

[Grumpy]

Strong training good looking meals

 

[LevButlerov]

This meal is my favorite way to make something big and delicious while also being able to hit exactly the macros you need with whatever extra flavors you like using very affordable ingredients. I have a variation of this for low-carb meals that I'll share in a future post.

1tbsp olive oil
Cold leftover cooked rice
Frozen veggies of choice
Egg whites
Fat free cottage cheese
Hot sauce or salsa or cheese or ketchup or whatever you like for flavor

The one pictured below is:
1tbsp olive oil
200g cooked brown rice
200g frozen peas
250g egg whites
100 g fat free cottage cheese
1 tbsps Franks Red Hot

K 689
P 51
F 16
C 84

The key to making it delicious is in the cooking. Heat the oil in a skillet, add the cold rice and flatten it across the entire bottom of the skillet. Let it cook for 3 to 4 minutes, until the bottom gets browned and crispy and it's all caramelized together. Defrost the veggies until hot in the microwave while this is happening. Add the veggies then the egg whites to the skillet. Reduce heat to low, cover and let cook until all the egg whites are firm, about 8 minutes. Carefully flip it over, cook another 3 minutes. Plate it and top with extra flavours.

View attachment 232983

love this meal beautiful @fatmaxxer high protein and tastes good!

 

[fatmaxxer]

Strong training good looking meals

love this meal beautiful @fatmaxxer high protein and tastes good!

Thanks, bros!

Stoked for tomorrow. Pull day is my favorite.

Today's log:

Sleep 8 hours
Weight 204
Test E 75
Anavar 12.5
Hydration, Rx, vitamins and supplements all hit
40 mins incline walk
Push workout 13000 volume lower than usual but that's ok

Macros - did not eat enough today
K 1801 of 2260
P 130 of 200
F 48 of 60
C 215 of 230

 

[fatmaxxer]

Was feeling hypoglycemic at the end if the cardio - 45 mins after anavar and viagra. Felt better after a protein bar.

 

[fatmaxxer]

It's 6am. Let's get after it!
Fasted cardio, here we go!

 

[LevButlerov]

Thanks, bros!

Stoked for tomorrow. Pull day is my favorite.

Today's log:

Sleep 8 hours
Weight 204
Test E 75
Anavar 12.5
Hydration, Rx, vitamins and supplements all hit
40 mins incline walk
Push workout 13000 volume lower than usual but that's ok

Macros - did not eat enough today
K 1801 of 2260
P 130 of 200
F 48 of 60
C 215 of 230

yes need to get protein up!

Was feeling hypoglycemic at the end if the cardio - 45 mins after anavar and viagra. Felt better after a protein bar.

you test your BG levels?

 

[fatmaxxer]

yes need to get protein up!

you test your BG levels?

Raised my protein target to 200, as suggested. After my log last night I pounded another 55g of protein, bringing me to 185 for the day.

Yes, I need to get a BG test kit from the pharmacy today. Cardio left me lightheaded and short-fused again, this morning, but I didn't take anavar or viagra yet, so those appear to be unrelated.

 

[LevButlerov]

Raised my protein target to 200, as suggested. After my log last night I pounded another 55g of protein, bringing me to 185 for the day.

Yes, I need to get a BG test kit from the pharmacy today. Cardio left me lightheaded and short-fused again, this morning, but I didn't take anavar or viagra yet, so those appear to be unrelated.

lets get it 200 if you can
BG will be best if you can measure ED to range it

 

[fatmaxxer]

Cycle Day 2 Workout
Pull Day

6am
Fasted Cardio 40 mins treadmill walk incline 6 speed 3.0 - felt hypoglycemic at the end

6:45 Higher carb meal
7:00 anavar & viagra
8:00 in the gym lifting
- maybe just placebo effect but I swear I could feel a difference from the anavar already. Particularly noticeable at the top of the contraction on preacher curls - a weak spot due to left biceps tear - where today i could squeeze out full ROM much easier than the last few months.




Trap Bar Shrug 155x21 245x16 295x11 295x10 245x14

MTS Row 120x10 140x8 140x6 100x14

Kelso Shrug on MTS machine 140x10 160x8

MTS Front Pulldown 140x12 160x6 140x8

Preacher Curl machine 50x12 65x10 70x7 65x7

Cable hammer curls with rope 25x11 25x10 25x11

Unilateral Super rom reverse pec deck 85x12 100x8 115x7

 

[BritishCanadian]

Cycle Day 2 Workout
Pull Day

6am
Fasted Cardio 40 mins treadmill walk incline 6 speed 3.0 - felt hypoglycemic at the end

6:45 Higher carb meal
7:00 anavar & viagra
8:00 in the gym lifting
- maybe just placebo effect but I swear I could feel a difference from the anavar already. Particularly noticeable at the top of the contraction on preacher curls - a weak spot due to left biceps tear - where today i could squeeze out full ROM much easier than the last few months.




Trap Bar Shrug 155x21 245x16 295x11 295x10 245x14

MTS Row 120x10 140x8 140x6 100x14

Kelso Shrug on MTS machine 140x10 160x8

MTS Front Pulldown 140x12 160x6 140x8

Preacher Curl machine 50x12 65x10 70x7 65x7

Cable hammer curls with rope 25x11 25x10 25x11

Unilateral Super rom reverse pec deck 85x12 100x8 115x7

Thats a solid fucking pull day

 

[fatmaxxer]

Thats a solid fucking pull day

Thanks, brother! Pull day is my favorite ever since I separated my AC joint and lost most of my pushing power during recovery.

 

[BritishCanadian]

Thanks, brother! Pull day is my favorite ever since I separated my AC joint and lost most of my pushing power during recovery.

I noticed the same thing with anavar, made a real difference on day 1, but the carbs before really help as well.

The problem with anavar is thay once you stop, the gym just ain't the same

 

[LevButlerov]

Cycle Day 2 Workout
Pull Day

6am
Fasted Cardio 40 mins treadmill walk incline 6 speed 3.0 - felt hypoglycemic at the end

6:45 Higher carb meal
7:00 anavar & viagra
8:00 in the gym lifting
- maybe just placebo effect but I swear I could feel a difference from the anavar already. Particularly noticeable at the top of the contraction on preacher curls - a weak spot due to left biceps tear - where today i could squeeze out full ROM much easier than the last few months.




Trap Bar Shrug 155x21 245x16 295x11 295x10 245x14

MTS Row 120x10 140x8 140x6 100x14

Kelso Shrug on MTS machine 140x10 160x8

MTS Front Pulldown 140x12 160x6 140x8

Preacher Curl machine 50x12 65x10 70x7 65x7

Cable hammer curls with rope 25x11 25x10 25x11

Unilateral Super rom reverse pec deck 85x12 100x8 115x7

anavar you'll feel it fast if you sublingual it with viagra @fatmaxxer good rows 120s too

 

[fatmaxxer]

anavar you'll feel it fast if you sublingual it with viagra @fatmaxxer good rows 120s too

Thanks, brother!
I'll try sublingual tomorrow.

 

[fatmaxxer]

Day 2 Log

Sleep 8 hours
Weight 205
Cardio & Resistance
Hydration, Rx, vitamins and supplements all hit

Macros:
K 2250 of 2260
P 214 of 200
F 44 of 60
C 265 of 230

7am mini protein bar, 2 eggo waffles, 2 boiled eggs, coffee w/ milk & oat-creamer

9am mini protein bar, coffee w/ milk & oat creamer

11am milk, whey powder, banana, blueberries

3pm egg whites, green peas, fat free cottage cheese, cherry tomatoes

5pm popsicle, milk, whey powder, blueberries, very small serving of Margherita pizza

 

[fatmaxxer]

In case you didn't already know: life is much better with horses.

 

[LevButlerov]

Thanks, brother!
I'll try sublingual tomorrow.

go for it

 

[LevButlerov]

Day 2 Log

Sleep 8 hours
Weight 205
Cardio & Resistance
Hydration, Rx, vitamins and supplements all hit

Macros:
K 2250 of 2260
P 214 of 200
F 44 of 60
C 265 of 230

7am mini protein bar, 2 eggo waffles, 2 boiled eggs, coffee w/ milk & oat-creamer

9am mini protein bar, coffee w/ milk & oat creamer

11am milk, whey powder, banana, blueberries

3pm egg whites, green peas, fat free cottage cheese, cherry tomatoes

5pm popsicle, milk, whey powder, blueberries, very small serving of Margherita pizza

strong macros though we need to keep fat a bit higher!

In case you didn't already know: life is much better with horses.

View attachment 233721

love this horse pic like a pet?

 

[fatmaxxer]

strong macros though we need to keep fat a bit higher!

love this horse pic like a pet?

Ya, I have dogs and cats at home and I keep my horse at a stable just a 20 minute drive away. I'm there almost every day. Spending time with her has been incredibly good for my ptsd and sobriety.

I think of 40g as my lowest healthy fats intake -- should I be ensuring more for vitamin solubility?

 

[LevButlerov]

Ya, I have dogs and cats at home and I keep my horse at a stable just a 20 minute drive away. I'm there almost every day. Spending time with her has been incredibly good for my ptsd and sobriety.

I think of 40g as my lowest healthy fats intake -- should I be ensuring more for vitamin solubility?

can you post more horse pics in our pets sub please? @fatmaxxer https://www.evolutionary.org/forums/forums/pet-pictures.251/


on the healthy fats get some omega 3s thats #1 walnuts flax fish oil

 

[fatmaxxer]

can you post more horse pics in our pets sub please?

Yes, will do!

on the healthy fats get some omega 3s thats #1 walnuts flax fish oil

Oh yeah! I am taking 2.4g of fish oil but not counting those calories!

 

[fatmaxxer]

Leg Day Log!!

Best leg day since I was a teenager!!?? Maxed out 4 machines. I've never done that before.

Did not do fasted cardio this morning, felt much better in the gym as a result.

7am 20 ounces of water
Coffee
Pre-workout meal 2 eggo waffles, 1 fried egg, half a tomato, teaspoon of olive oil based mayonnaise.
12.5mg anavar sublingual and 25mg viagra 30 mins before workout
1 scoop of Mutant Madness pre-workout 300mg caffeine 15 mins before workout

8am in the gym

Leg press 145x16 235x16 325x12 415x10
First half of each set feet low biasing glutes, second half feet high biasing quads, every rep full rom with pause

Back extension 190x22 235x20 265x18 295x16
Full stack!

Unilateral Leg Extension 50x12 60x10 70x7

Seated leg curl 100x20 120x8 100x13

Standing Calf Raise 250x15 290x15 330x15 350x15 400x10 full stack

Hip Abduction Machine 220x20 250x18 280x12 300x5 Full stack

Hip Adduction Machine 205x22 250x10 280x8 295x5 full stack

 

[fatmaxxer]

5 mins after last set

 

[BritishCanadian]

5 mins after last set


View attachment 234056

Epic leg day!

Something I've starting experimenting with is seperate fasted cardio days, because for the same reason as you, if i do cardio on weight day, weights suffer

 

[fatmaxxer]

Epic leg day!

Something I've starting experimenting with is seperate fasted cardio days, because for the same reason as you, if i do cardio on weight day, weights suffer

Thanks!

Ya, that's a good idea. I don't lift on the weekend, so I'll do fasted cardio those days and move my weekday cardio to after the gym. And I'll remove cardio from leg day, I think.

 

[BritishCanadian]

Thanks!

Ya, that's a good idea. I don't lift on the weekend, so I'll do fasted cardio those days and move my weekday cardio to after the gym. And I'll remove cardio from leg day, I think.

Its worth a shot.

Right now every other day for me is fasted cardio/core, ill keep calories and carbs low on those days. And on weights days ill have my carbs pre and post workout

Still to early to say of its going to get the results I want, but it looks good on paper

 

[LevButlerov]

Oh yeah! I am taking 2.4g of fish oil but not counting those calories!

you need about 10-15 grams of omega 3 ed

 

[LevButlerov]

Leg Day Log!!

Best leg day since I was a teenager!!?? Maxed out 4 machines. I've never done that before.

Did not do fasted cardio this morning, felt much better in the gym as a result.

7am 20 ounces of water
Coffee
Pre-workout meal 2 eggo waffles, 1 fried egg, half a tomato, teaspoon of olive oil based mayonnaise.
12.5mg anavar sublingual and 25mg viagra 30 mins before workout
1 scoop of Mutant Madness pre-workout 300mg caffeine 15 mins before workout

8am in the gym

Leg press 145x16 235x16 325x12 415x10
First half of each set feet low biasing glutes, second half feet high biasing quads, every rep full rom with pause

Back extension 190x22 235x20 265x18 295x16
Full stack!

Unilateral Leg Extension 50x12 60x10 70x7

Seated leg curl 100x20 120x8 100x13

Standing Calf Raise 250x15 290x15 330x15 350x15 400x10 full stack

Hip Abduction Machine 220x20 250x18 280x12 300x5 Full stack

Hip Adduction Machine 205x22 250x10 280x8 295x5 full stack

leg press 415 is huge really well done!
mutant madness hows the taste?
and best leg day is a WIN!

5 mins after last set


View attachment 234056

good BP @fatmaxxer


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