Approved Log TRT and Lifestyle Training Journal

[Flash_is_Fast]

very low carbs high fat, how do you feel on this? @Flash_is_Fast

love your dips those are best with planks!

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

I got those all wrong, wrote "PCF" and copied order in my fitnesspal - which ive been using! Just not posting.

C: 305
F: 49
P: 244

 

[Trenhead3cc]

Yeah looking at diet I could gather had the macros wrong

 

[waggat]

Update
Age: 51
5'11", 187lbs (pm weight)

Supplements:
6g fish oil
PRObiotic
Payllium husk w/ meals and in True Nutrition protein powder
10g creatine
Multivitamin
3g Vitamin C
800iu Vitamin E
800mg piracetam
Random Alpha gpc and huperzine between tasks w/ coffee

Starting this week:
PEDs
Test: 350/wk
Adex: 0.5mg/wk
Cardarine 10mg pre cardio only

Todays Training & diet:
AM: easy cardio elliptical/rower
PM: Push
Warm up/Shoulder Mobility

Bench Press	1x6-8: 165x8, 175x6
Incline Bench	2x6-8: 155x7, 155x9
15' Incline Flies	2x8-12:
Side Raise on incline bench	Top/Drop: 20x8/20x 8, 15x?, 10x?
Arnold Raise	Reps (low back almost ready) 20x16, 20x15
Ring Dips	Top/Reps BW+35x2, 11
Planks	3x1:30

Brkfst: 1 egg, 1c whites, 3/4c oats, brown sugar, raisins
Snack: quest bar
Lunch: bagel, turkey, honey mustard
Snack: Oikos pro greek yogurt,cinamon raisin bagel, grape jelly
Pre-WO: Elev8 cream rice (chocolate cake - the apple pie was too much fake chemical taste - had to toss it)
Dinner: grilled chicken& mushrooms, broccoli, mashed potatoes
Snack: whey concentrate, 1/4c oats
Office day - so 3-4 cups of black coffee

Calories: 2613
P: 305
C: 49
F: 244

Nice push workout mate! Good selection and number of exercises.

 

[LevButlerov]

I got those all wrong, wrote "PCF" and copied order in my fitnesspal - which ive been using! Just not posting.

C: 305
F: 49
P: 244

244 is good protein

 

[Grumpy]

Strong session very low carb how do you have energy

 

[Flash_is_Fast]

That was a typo

Carbs were 305, fat was low. 50g carbs would kill me

 

[Flash_is_Fast]

5/12
Sleep: 3/5 Tossed & turned a-lot, too much stims and work stress/volume/expectations.

AM: 30min cardio zwift cycling, 5x10 sec all out sprints last 5 mins (1 at top oif minute)
PM: Pull
warm up on rower, shoulder Mobility

Pull Ups (overhand)	Top/rep out: +15x6, +25x4.5/ 9,3,2
Bent Rows (underhand)	2x6-8: 155x8, 165x7
Landmine T-Bar Rows	2x6-8: 135x6, 135x6
BB Curls	2x6-8: 65x8, 75x7
Hammer Curls	2x6-8:
Ab Wheel	3x20

Workout Review: 4/5: felt good, strong, energy throughout. listened to evo pods, anavar sublingual and part of creepers - got to the crash. (Listened to Harleys latest a day or 2 ago).

Nutrition:
Breakfast: 1 egg, 2 whites, 3/4cup oats, 3tbspns brown sugar, 3tbspn raisins
Snack: Barebells Bar
Lunch: 6oz Turkey sandwich w/ honey mustard
Snack: Barebells bar
Snack: quest shake, creatine, pbfit & jelly sandwich
Intra-workout (dork-talk!): 3tbspn gatorade powder
Dinner: air fryer chicken breast, broccoli w/ 1/4 tbspn butter
Snack: greek yogurt, granola bar

Calories 2818
C 317
F 65
P 260

 

[LevButlerov]

That was a typo

Carbs were 305, fat was low. 50g carbs would kill me

50 carbs is hard lol

 

[LevButlerov]

5/12
Sleep: 3/5 Tossed & turned a-lot, too much stims and work stress/volume/expectations.

AM: 30min cardio zwift cycling, 5x10 sec all out sprints last 5 mins (1 at top oif minute)
PM: Pull
warm up on rower, shoulder Mobility

Pull Ups (overhand)	Top/rep out: +15x6, +25x4.5/ 9,3,2
Bent Rows (underhand)	2x6-8: 155x8, 165x7
Landmine T-Bar Rows	2x6-8: 135x6, 135x6
BB Curls	2x6-8: 65x8, 75x7
Hammer Curls	2x6-8:
Ab Wheel	3x20

Workout Review: 4/5: felt good, strong, energy throughout. listened to evo pods, anavar sublingual and part of creepers - got to the crash. (Listened to Harleys latest a day or 2 ago).

Nutrition:
Breakfast: 1 egg, 2 whites, 3/4cup oats, 3tbspns brown sugar, 3tbspn raisins
Snack: Barebells Bar
Lunch: 6oz Turkey sandwich w/ honey mustard
Snack: Barebells bar
Snack: quest shake, creatine, pbfit & jelly sandwich
Intra-workout (dork-talk!): 3tbspn gatorade powder
Dinner: air fryer chicken breast, broccoli w/ 1/4 tbspn butter
Snack: greek yogurt, granola bar

Calories 2818
C 317
F 65
P 260

300+ carbs nice do you want to boost them up?

 

[Flash_is_Fast]

Strong session very low carb how do you have energy

Typo - . 50 is a no go!

300+ carbs nice do you want to boost them up?

Not yet. Maybe if i get a strength plateau (real stall, not fatigue from wotk-b/c ill have some days of mental fatigue from work in the next 4-5 months).

Already thinking j look smooth, maybe just the increase in test.

 

[LevButlerov]

Not yet. Maybe if i get a strength plateau (real stall, not fatigue from wotk-b/c ill have some days of mental fatigue from work in the next 4-5 months).

well add protein in that case

 

[rizzlekdizzle]

you do relatively low reps for biceps - any reason there? heavy and low reps?

 

[Flash_is_Fast]

5/13

Sleep: 4/5

AM: 1hr Zwift . 20m Z2, 10x 20s all out sprints/3min easy spin

521 calories



Nutrition

M1: Quest Shake, bagel w/ buttter

M2: Quest bar

M3: 2x Chick fila grilled chicken sandwiches

M4: Beef jerky, core power shake

M5: grilled chicken, steamed veggies

M6: greek yogurt



Cals: 2447

C: 226

F: 57

P: 277


12hour day in the field at work. About 7 hours driving. Rest was customer facing. Long day.

Lower carb day a because of inactivity and used protein to fill my stomach.

Appetite is high despite the 1mg/wk of reta. Having some digestion/gas feeling. Any suggestions?

When SLU gets in will add on the days where Im doing low carb and low activity

 

[Flash_is_Fast]

you do relatively low reps for biceps - any reason there? heavy and low reps?

I have light warm up sets Im not including.

So, Ive been a mostly fast twitch guy my whole life. Raced as a pro in a sport thats 30seconds long, and could match world champs top speed (a good friend) so theres evidence Im mostly fast twitch, so I thought I'd lean into it and go 6-8 reps - which is higher than I trained most of the time I was racing (3-5 range).

Whats your thought? Im open to learning and trying new things.

 

[rizzlekdizzle]

I have light warm up sets Im not including.

So, Ive been a mostly fast twitch guy my whole life. Raced as a pro in a sport thats 30seconds long, and could match world champs top speed (a good friend) so theres evidence Im mostly fast twitch, so I thought I'd lean into it and go 6-8 reps - which is higher than I trained most of the time I was racing (3-5 range).

Whats your thought? Im open to learning and trying new things.

There's probably not an ideal 'rep range' - but if you are exeuting well and stimulating the muscle enough that should be good. In general light and many reps = conditioning and some growth - heavy and lower reps = strength and mass.

 

[LevButlerov]

5/13

Sleep: 4/5

AM: 1hr Zwift . 20m Z2, 10x 20s all out sprints/3min easy spin

521 calories



Nutrition

M1: Quest Shake, bagel w/ buttter

M2: Quest bar

M3: 2x Chick fila grilled chicken sandwiches

M4: Beef jerky, core power shake

M5: grilled chicken, steamed veggies

M6: greek yogurt



Cals: 2447

C: 226

F: 57

P: 277


12hour day in the field at work. About 7 hours driving. Rest was customer facing. Long day.

Lower carb day a because of inactivity and used protein to fill my stomach.

Appetite is high despite the 1mg/wk of reta. Having some digestion/gas feeling. Any suggestions?

When SLU gets in will add on the days where Im doing low carb and low activity

balanced macros waiting to see how SLU does

 

[Flash_is_Fast]

Gaining officially starts Monday (unofficially last week). The game plan is below. Any feedback is welcome!

Current Stats:
Age: 51
5'11.666
186lbs (carbed up)
Injuries - all over.

Goal:
Add 5 pounds of lean mass to chest, delts, back and arms while holding bodyfat close to constant. Also be happy and in a good mood - not a blown out exhausted dickhead.

Diet:
Training Days
Carb: 300g
Fat: >50g
Protein: 230g

Non-Training Days
Carb: 200g
Fat: 70g
Protein: 230g

Training:
3x PPL + Legs/Delts, Chest/Back
Big compound movements
Warm up sets to 1-2 heavy sets near failure, drop sets and widowmakers bases on feel.
Cardio 3-5x/wk HIIT/Sprint Focused

Cycle:
Test: 300-->500 (based on stalls and clean bloodwork)
Eq: 87.5-->250 (based on e2 control)
Winny: 20mg/d wks 1-4, 40mg wks 10-16 (pending tolerance 1st 4weeks)
Anavar: 20mg pre-wo on days when I need a boost.

Perfectly happy without orals in at all. Going to start Winny to see if I respond like I remember

Metabolic enhancers
SLU 1000mcg on low carb/low activity days
Cardarine: 10mg pre cardio
Reta maybe... any reason when trying to gain?

Cycle Support
TUDCA (orals)
Citrus bergamont HDL
Astralagus
apple cider vinegar (how much)

Daily:
Multi-vitamin
3g Vit C
800iu Vit E
5mg Melatonin PM
Alpha GPC
Huperzine
Creatine 5-10g
Psyllium Husk w/ Meals
Omega 3's - 6g/d

Leg day today. hoping low back cooperates! Strained it last week...

 

[LevButlerov]

Gaining officially starts Monday (unofficially last week). The game plan is below. Any feedback is welcome!

Current Stats:
Age: 51
5'11.666
186lbs (carbed up)
Injuries - all over.

Goal:
Add 5 pounds of lean mass to chest, delts, back and arms while holding bodyfat close to constant. Also be happy and in a good mood - not a blown out exhausted dickhead.

Diet:
Training Days
Carb: 300g
Fat: >50g
Protein: 230g

Non-Training Days
Carb: 200g
Fat: 70g
Protein: 230g

Training:
3x PPL + Legs/Delts, Chest/Back
Big compound movements
Warm up sets to 1-2 heavy sets near failure, drop sets and widowmakers bases on feel.
Cardio 3-5x/wk HIIT/Sprint Focused

Cycle:
Test: 300-->500 (based on stalls and clean bloodwork)
Eq: 87.5-->250 (based on e2 control)
Winny: 20mg/d wks 1-4, 40mg wks 10-16 (pending tolerance 1st 4weeks)
Anavar: 20mg pre-wo on days when I need a boost.

Perfectly happy without orals in at all. Going to start Winny to see if I respond like I remember

Metabolic enhancers
SLU 1000mcg on low carb/low activity days
Cardarine: 10mg pre cardio
Reta maybe... any reason when trying to gain?

Cycle Support
TUDCA (orals)
Citrus bergamont HDL
Astralagus
apple cider vinegar (how much)

Daily:
Multi-vitamin
3g Vit C
800iu Vit E
5mg Melatonin PM
Alpha GPC
Huperzine
Creatine 5-10g
Psyllium Husk w/ Meals
Omega 3's - 6g/d

Leg day today. hoping low back cooperates! Strained it last week...

leg day is hardcore lets see the push and some big numbers!

 

[stevesmi]

Gaining officially starts Monday (unofficially last week). The game plan is below. Any feedback is welcome!

Current Stats:
Age: 51
5'11.666
186lbs (carbed up)
Injuries - all over.

Goal:
Add 5 pounds of lean mass to chest, delts, back and arms while holding bodyfat close to constant. Also be happy and in a good mood - not a blown out exhausted dickhead.

Diet:
Training Days
Carb: 300g
Fat: >50g
Protein: 230g

Non-Training Days
Carb: 200g
Fat: 70g
Protein: 230g

Training:
3x PPL + Legs/Delts, Chest/Back
Big compound movements
Warm up sets to 1-2 heavy sets near failure, drop sets and widowmakers bases on feel.
Cardio 3-5x/wk HIIT/Sprint Focused

Cycle:
Test: 300-->500 (based on stalls and clean bloodwork)
Eq: 87.5-->250 (based on e2 control)
Winny: 20mg/d wks 1-4, 40mg wks 10-16 (pending tolerance 1st 4weeks)
Anavar: 20mg pre-wo on days when I need a boost.

Perfectly happy without orals in at all. Going to start Winny to see if I respond like I remember

Metabolic enhancers
SLU 1000mcg on low carb/low activity days
Cardarine: 10mg pre cardio
Reta maybe... any reason when trying to gain?

Cycle Support
TUDCA (orals)
Citrus bergamont HDL
Astralagus
apple cider vinegar (how much)

Daily:
Multi-vitamin
3g Vit C
800iu Vit E
5mg Melatonin PM
Alpha GPC
Huperzine
Creatine 5-10g
Psyllium Husk w/ Meals
Omega 3's - 6g/d

Leg day today. hoping low back cooperates! Strained it last week...

@Flash_is_Fast nice job man. I like the different things that you're doing here. The daily supplement list is very impressive.

 

[ceo]

Gaining officially starts Monday (unofficially last week). The game plan is below. Any feedback is welcome!

Current Stats:
Age: 51
5'11.666
186lbs (carbed up)
Injuries - all over.

Goal:
Add 5 pounds of lean mass to chest, delts, back and arms while holding bodyfat close to constant. Also be happy and in a good mood - not a blown out exhausted dickhead.

Diet:
Training Days
Carb: 300g
Fat: >50g
Protein: 230g

Non-Training Days
Carb: 200g
Fat: 70g
Protein: 230g

Training:
3x PPL + Legs/Delts, Chest/Back
Big compound movements
Warm up sets to 1-2 heavy sets near failure, drop sets and widowmakers bases on feel.
Cardio 3-5x/wk HIIT/Sprint Focused

Cycle:
Test: 300-->500 (based on stalls and clean bloodwork)
Eq: 87.5-->250 (based on e2 control)
Winny: 20mg/d wks 1-4, 40mg wks 10-16 (pending tolerance 1st 4weeks)
Anavar: 20mg pre-wo on days when I need a boost.

Perfectly happy without orals in at all. Going to start Winny to see if I respond like I remember

Metabolic enhancers
SLU 1000mcg on low carb/low activity days
Cardarine: 10mg pre cardio
Reta maybe... any reason when trying to gain?

Cycle Support
TUDCA (orals)
Citrus bergamont HDL
Astralagus
apple cider vinegar (how much)

Daily:
Multi-vitamin
3g Vit C
800iu Vit E
5mg Melatonin PM
Alpha GPC
Huperzine
Creatine 5-10g
Psyllium Husk w/ Meals
Omega 3's - 6g/d

Leg day today. hoping low back cooperates! Strained it last week...

Bros, with an update like this, is very impressive. I like that you're putting together some good cycle support tudca, important. @Flash_is_Fast

 

[Flash_is_Fast]

5/14:
Sleep: 4/5
AM: 20m elliptical easy
PM: Legs

Squats	255x5, 255x5,
SLDL	245x5, 245x5
Split Squats Front Rack	65x6, 75x6, 85x6,
Lying Hamstring Curls	45x10, 70x8, 70x8
Single Toe Raises	+20x10, +20x10, +20x10

Workout Quality: 3/5 felt good, but mentally pretty mid. Work stress/fatigue

Nutrition:
M1: 1egg, 1c whites, 3/4c oats, brwn sgr, raisins
M2: quest bar
M3: grilled chicken, sticky rice, soy sauce
M4: bagel, Pbfit+Honey, greek yogurt
M5: elev8 chocolate cream of rice (1.5srvg)
M6: grilled chicken breast, steamed veggies

Cals 2557
C 298
F 56
P 219

 

[Flash_is_Fast]

leg day is hardcore lets see the push and some big numbers!

Is this approval?

@Flash_is_Fast nice job man. I like the different things that you're doing here. The daily supplement list is very impressive.

Thanks Steve! Learning from the pods you and @Mobster pump out for us!

Bros, with an update like this, is very impressive. I like that you're putting together some good cycle support tudca, important. @Flash_is_Fast

Thanks Bro!

 

[Mobster]

Reta on gains? No

 

[LevButlerov]

Is this approval?

depends for what

 

[stevesmi]

Thanks Steve! Learning from the pods you and @Mobster pump out for us!

We will learn from all of you too. The best podcasts are the interviews and hearing different experiences

 

[Ulter]

Gaining officially starts Monday (unofficially last week). The game plan is below. Any feedback is welcome!

Current Stats:
Age: 51
5'11.666
186lbs (carbed up)
Injuries - all over.

Goal:
Add 5 pounds of lean mass to chest, delts, back and arms while holding bodyfat close to constant. Also be happy and in a good mood - not a blown out exhausted dickhead.

Diet:
Training Days
Carb: 300g
Fat: >50g
Protein: 230g

Non-Training Days
Carb: 200g
Fat: 70g
Protein: 230g

Training:
3x PPL + Legs/Delts, Chest/Back
Big compound movements
Warm up sets to 1-2 heavy sets near failure, drop sets and widowmakers bases on feel.
Cardio 3-5x/wk HIIT/Sprint Focused

Cycle:
Test: 300-->500 (based on stalls and clean bloodwork)
Eq: 87.5-->250 (based on e2 control)
Winny: 20mg/d wks 1-4, 40mg wks 10-16 (pending tolerance 1st 4weeks)
Anavar: 20mg pre-wo on days when I need a boost.

Perfectly happy without orals in at all. Going to start Winny to see if I respond like I remember

Metabolic enhancers
SLU 1000mcg on low carb/low activity days
Cardarine: 10mg pre cardio
Reta maybe... any reason when trying to gain?

Cycle Support
TUDCA (orals)
Citrus bergamont HDL
Astralagus
apple cider vinegar (how much)

Daily:
Multi-vitamin
3g Vit C
800iu Vit E
5mg Melatonin PM
Alpha GPC
Huperzine
Creatine 5-10g
Psyllium Husk w/ Meals
Omega 3's - 6g/d

Leg day today. hoping low back cooperates! Strained it last week...

This cycle is definitely looking good. @Flash_is_Fast Winstrol and Anavar are on point. Keep up the good work.

 

[ROIDDERS]

Gaining officially starts Monday (unofficially last week). The game plan is below. Any feedback is welcome!

Current Stats:
Age: 51
5'11.666
186lbs (carbed up)
Injuries - all over.

Goal:
Add 5 pounds of lean mass to chest, delts, back and arms while holding bodyfat close to constant. Also be happy and in a good mood - not a blown out exhausted dickhead.

Diet:
Training Days
Carb: 300g
Fat: >50g
Protein: 230g

Non-Training Days
Carb: 200g
Fat: 70g
Protein: 230g

Training:
3x PPL + Legs/Delts, Chest/Back
Big compound movements
Warm up sets to 1-2 heavy sets near failure, drop sets and widowmakers bases on feel.
Cardio 3-5x/wk HIIT/Sprint Focused

Cycle:
Test: 300-->500 (based on stalls and clean bloodwork)
Eq: 87.5-->250 (based on e2 control)
Winny: 20mg/d wks 1-4, 40mg wks 10-16 (pending tolerance 1st 4weeks)
Anavar: 20mg pre-wo on days when I need a boost.

Perfectly happy without orals in at all. Going to start Winny to see if I respond like I remember

Metabolic enhancers
SLU 1000mcg on low carb/low activity days
Cardarine: 10mg pre cardio
Reta maybe... any reason when trying to gain?

Cycle Support
TUDCA (orals)
Citrus bergamont HDL
Astralagus
apple cider vinegar (how much)

Daily:
Multi-vitamin
3g Vit C
800iu Vit E
5mg Melatonin PM
Alpha GPC
Huperzine
Creatine 5-10g
Psyllium Husk w/ Meals
Omega 3's - 6g/d

Leg day today. hoping low back cooperates! Strained it last week...

@Flash_is_Fast great cycle you put together, nice and mild. I like how you're keeping it under control and flexible. Now just keep pumping that iron and good things will happen.

 

[Flash_is_Fast]

This cycle is definitely looking good. @Flash_is_Fast Winstrol and Anavar are on point. Keep up the good work.

Thanks Ulter! I learned alot from your old AF board way back. You gotta bring back yohimburn!

@Flash_is_Fast great cycle you put together, nice and mild. I like how you're keeping it under control and flexible. Now just keep pumping that iron and good things will happen.

Appreciate that. I definitely thought about some nuclear options- but remembered Im old andhalf my skeletons titanium already. No need to add a mechanical heart and dialysis!

Tren for christmas does sound nice though!

 

[2Thick]

5/14:
Sleep: 4/5
AM: 20m elliptical easy
PM: Legs

Squats	255x5, 255x5,
SLDL	245x5, 245x5
Split Squats Front Rack	65x6, 75x6, 85x6,
Lying Hamstring Curls	45x10, 70x8, 70x8
Single Toe Raises	+20x10, +20x10, +20x10

Workout Quality: 3/5 felt good, but mentally pretty mid. Work stress/fatigue

Nutrition:
M1: 1egg, 1c whites, 3/4c oats, brwn sgr, raisins
M2: quest bar
M3: grilled chicken, sticky rice, soy sauce
M4: bagel, Pbfit+Honey, greek yogurt
M5: elev8 chocolate cream of rice (1.5srvg)
M6: grilled chicken breast, steamed veggies

Cals 2557
C 298
F 56
P 219

Man, excellent job on this. The nutrition looks fantastic. Across the board you're doing a great job. The eggs and the chicken breasts all look good with the vegetables. @Flash_is_Fast

 

[RoySimpson]

Gaining officially starts Monday (unofficially last week). The game plan is below. Any feedback is welcome!

Current Stats:
Age: 51
5'11.666
186lbs (carbed up)
Injuries - all over.

Goal:
Add 5 pounds of lean mass to chest, delts, back and arms while holding bodyfat close to constant. Also be happy and in a good mood - not a blown out exhausted dickhead.

Diet:
Training Days
Carb: 300g
Fat: >50g
Protein: 230g

Non-Training Days
Carb: 200g
Fat: 70g
Protein: 230g

Training:
3x PPL + Legs/Delts, Chest/Back
Big compound movements
Warm up sets to 1-2 heavy sets near failure, drop sets and widowmakers bases on feel.
Cardio 3-5x/wk HIIT/Sprint Focused

Cycle:
Test: 300-->500 (based on stalls and clean bloodwork)
Eq: 87.5-->250 (based on e2 control)
Winny: 20mg/d wks 1-4, 40mg wks 10-16 (pending tolerance 1st 4weeks)
Anavar: 20mg pre-wo on days when I need a boost.

Perfectly happy without orals in at all. Going to start Winny to see if I respond like I remember

Metabolic enhancers
SLU 1000mcg on low carb/low activity days
Cardarine: 10mg pre cardio
Reta maybe... any reason when trying to gain?

Cycle Support
TUDCA (orals)
Citrus bergamont HDL
Astralagus
apple cider vinegar (how much)

Daily:
Multi-vitamin
3g Vit C
800iu Vit E
5mg Melatonin PM
Alpha GPC
Huperzine
Creatine 5-10g
Psyllium Husk w/ Meals
Omega 3's - 6g/d

Leg day today. hoping low back cooperates! Strained it last week...

@Flash_is_Fast Smash those legs bro!

 

[Ulter]

Thanks Ulter! I learned alot from your old AF board way back. You gotta bring back yohimburn!

I've done a lot of things over the years. Many of my beliefs and protocols were laughed at in those days, and now people actually use them. It makes me feel vindicated.

 

[ceo]

Thanks Bro!

Bro, hell yeah. Keep pumping it.

 

[ROIDDERS]

Appreciate that. I definitely thought about some nuclear options- but remembered Im old andhalf my skeletons titanium already. No need to add a mechanical heart and dialysis!

Tren for christmas does sound nice though!

Sometimes a nuclear option isn't the wisest choice.

 

[Flash_is_Fast]

5/17:
Sleep: 3/5 pain and 3 bathroom trips. Woke up pretty sleepy.
AM: 30m EZ on elliptical
PM: off- want low back to totally heal so I dont slow down.

Nutrition:
M1: 1 egg, 1 cup egg whites, greek yogurt w/ blueberries, 1 Annie's organic cinamon roll
M2: quest bar
M3: Turkey sandwich w/ honey mustard
M4: whey shake w/ 2 rice cakes w/ PBfit
M5: spaghetti in meat sauce and a grilled chicken breast

Cals 2531
C 262
F 61
P 245

Looking forward to getting up and after it tomorrow. Have a week of company lockdown on the laptop for virtual work meetings, so pending low back is good will have great adherence to the plan. Had a good TD from @US-pharmacies and ready to roll.

 

[ballin2504]

Gaining officially starts Monday (unofficially last week). The game plan is below. Any feedback is welcome!

Current Stats:
Age: 51
5'11.666
186lbs (carbed up)
Injuries - all over.

Goal:
Add 5 pounds of lean mass to chest, delts, back and arms while holding bodyfat close to constant. Also be happy and in a good mood - not a blown out exhausted dickhead.

Diet:
Training Days
Carb: 300g
Fat: >50g
Protein: 230g

Non-Training Days
Carb: 200g
Fat: 70g
Protein: 230g

Training:
3x PPL + Legs/Delts, Chest/Back
Big compound movements
Warm up sets to 1-2 heavy sets near failure, drop sets and widowmakers bases on feel.
Cardio 3-5x/wk HIIT/Sprint Focused

Cycle:
Test: 300-->500 (based on stalls and clean bloodwork)
Eq: 87.5-->250 (based on e2 control)
Winny: 20mg/d wks 1-4, 40mg wks 10-16 (pending tolerance 1st 4weeks)
Anavar: 20mg pre-wo on days when I need a boost.

Perfectly happy without orals in at all. Going to start Winny to see if I respond like I remember

Metabolic enhancers
SLU 1000mcg on low carb/low activity days
Cardarine: 10mg pre cardio
Reta maybe... any reason when trying to gain?

Cycle Support
TUDCA (orals)
Citrus bergamont HDL
Astralagus
apple cider vinegar (how much)

Daily:
Multi-vitamin
3g Vit C
800iu Vit E
5mg Melatonin PM
Alpha GPC
Huperzine
Creatine 5-10g
Psyllium Husk w/ Meals
Omega 3's - 6g/d

Leg day today. hoping low back cooperates! Strained it last week...

@Flash_is_Fast really like the plan brother. It should work well.

 

[Tiger Salman Khan]

5/17:
Sleep: 3/5 pain and 3 bathroom trips. Woke up pretty sleepy.
AM: 30m EZ on elliptical
PM: off- want low back to totally heal so I dont slow down.

Nutrition:
M1: 1 egg, 1 cup egg whites, greek yogurt w/ blueberries, 1 Annie's organic cinamon roll
M2: quest bar
M3: Turkey sandwich w/ honey mustard
M4: whey shake w/ 2 rice cakes w/ PBfit
M5: spaghetti in meat sauce and a grilled chicken breast

Cals 2531
C 262
F 61
P 245

Looking forward to getting up and after it tomorrow. Have a week of company lockdown on the laptop for virtual work meetings, so pending low back is good will have great adherence to the plan. Had a good TD from @US-pharmacies and ready to roll.

@Flash_is_Fast updates are awesome....

 

[Flash_is_Fast]

5/18

PEDs
50mg TE (ed)
30mg Eq (2x/wk)
10mg winny
1mg SLU (desk work days)
10mg Cardarine

Sleep: 3/5 getting up for bathroom
AM: 20' elliptical - hard to stop so soon. Gonna get outta shape.
PM: PULL day

Bent over laterals	8x8, 15x8, 15x10, 15x10
Pull Ups	BWx8, 8, 7, 5, +grn band 7
Bent Rows (light to protect low back)	65x10, 95x10, 115x10, 115x
One Arm Rows	35x15, 35x15, 35x15
BB Curls	45x8, 65x8, 65x7
Hammer Curls	25x8, 25x8
Dumbbell Pullovers	25x8, 30x8,
Dragon Flags	12, 12, 12

Workout Quality: 3/5 (low back still a bit sketchy)

Nutrition:
M1: 1 egg, 1c whites, 3/4c oats, ceylon cinnamon, brown sugar, green apples, raisins
M2: pure protein bar
M3: Grilled Chicken, sticky rice, veggies, kikkoman teryaki
M4: Whey protein, bagel w/ 1/2tbspn strawberry jam, 1/2tbspn almond butter
M5: grilled chicken, veggies, 2x white cheddar rice cakes
M6: 1tbspn almond butter, greek yogurt, psyllium husk.

Calories: 2617
C 281
F 59
P 240

 

[Flash_is_Fast]

Also - im sooo hungry. Not sure what to do with that. I mean eat - but should I? Ill check tge trusty ab skin fold in the morning. If its still about 5mm ill add carbs.

Sound right?

 

[BeMe]

Also - im sooo hungry. Not sure what to do with that. I mean eat - but should I? Ill check tge trusty ab skin fold in the morning. If its still about 5mm ill add carbs.

Sound right?

I like eating raw veggies just for the micronutrients but they really fill you up good and offer almost nothing in the way of calories or macros.

More meat is always very satiating too and it will up your protein. On my first cycle I was really hungry all the time and my macros were 400p 80f 250-300c. I managed to stay pretty satiated all day with those macros and stayed really lean too. Sounds like that's what you're aiming for as well?

 

[Flash_is_Fast]

Rough week. Sciatica was messed up and locked into a desk all week. The soreness moved all around as it healed up. Low back is still a bit stiff. Mostly did some light eliptical and trying to be smart snd heal.

Second time thats happened after squats. Pretty sure my core ismtbready for tge weights Im pushing- so going to go back to higher reps for s few months when it finally heals.

Feel a little fluffy after the good week/bad week ups & downs the last month. Might do a mini cut - but waiting to decide and get some space to determine of its an emotional/body dysmorphia driver vs. needed.

Did some lighter chest work today. Watched some food vids with wesley vissers on form and arm positioning for chest and some john meadows training ideas. Going to incorporate a bit. It may be my imagination, but the change in bench position (wider grip, forearms perpendicular to ground) seems to be making my chest look more square - maybe..

Todays Journal entry...

5/21
Sleep: pretty crappy really
AM: 45m Zwift zone 2 sciatica still flared up.
PM: chest (mountain doggin)

DB Bench	WU Mind Muscle 35x10, 45x8
15' Incline Bench	Explode up WU- 155x8, 175x5, 165x5,2
Bench Press	Drop sets 145x10, 115x11, 95x11
30' Incline Flies	Stretch 30x11
Flies	Stretch 30x14
Planks	3 sets 1:30

workout quality: 3/5

Nutrition:
Cals: 2302
C: 218
F 50
P 249

 

[LevButlerov]

5/18

PEDs
50mg TE (ed)
30mg Eq (2x/wk)
10mg winny
1mg SLU (desk work days)
10mg Cardarine

Sleep: 3/5 getting up for bathroom
AM: 20' elliptical - hard to stop so soon. Gonna get outta shape.
PM: PULL day

Bent over laterals	8x8, 15x8, 15x10, 15x10
Pull Ups	BWx8, 8, 7, 5, +grn band 7
Bent Rows (light to protect low back)	65x10, 95x10, 115x10, 115x
One Arm Rows	35x15, 35x15, 35x15
BB Curls	45x8, 65x8, 65x7
Hammer Curls	25x8, 25x8
Dumbbell Pullovers	25x8, 30x8,
Dragon Flags	12, 12, 12

Workout Quality: 3/5 (low back still a bit sketchy)

Nutrition:
M1: 1 egg, 1c whites, 3/4c oats, ceylon cinnamon, brown sugar, green apples, raisins
M2: pure protein bar
M3: Grilled Chicken, sticky rice, veggies, kikkoman teryaki
M4: Whey protein, bagel w/ 1/2tbspn strawberry jam, 1/2tbspn almond butter
M5: grilled chicken, veggies, 2x white cheddar rice cakes
M6: 1tbspn almond butter, greek yogurt, psyllium husk.

Calories: 2617
C 281
F 59
P 240

Also - im sooo hungry. Not sure what to do with that. I mean eat - but should I? Ill check tge trusty ab skin fold in the morning. If its still about 5mm ill add carbs.

Sound right?

sorry I missed this post, it didnt show up for me @Flash_is_Fast

hungry? get some psyllium husk drink 1 tbps and lots of water to start

 

[LevButlerov]

Rough week. Sciatica was messed up and locked into a desk all week. The soreness moved all around as it healed up. Low back is still a bit stiff. Mostly did some light eliptical and trying to be smart snd heal.

Second time thats happened after squats. Pretty sure my core ismtbready for tge weights Im pushing- so going to go back to higher reps for s few months when it finally heals.

Feel a little fluffy after the good week/bad week ups & downs the last month. Might do a mini cut - but waiting to decide and get some space to determine of its an emotional/body dysmorphia driver vs. needed.

Did some lighter chest work today. Watched some food vids with wesley vissers on form and arm positioning for chest and some john meadows training ideas. Going to incorporate a bit. It may be my imagination, but the change in bench position (wider grip, forearms perpendicular to ground) seems to be making my chest look more square - maybe..

Todays Journal entry...

5/21
Sleep: pretty crappy really
AM: 45m Zwift zone 2 sciatica still flared up.
PM: chest (mountain doggin)

DB Bench	WU Mind Muscle 35x10, 45x8
15' Incline Bench	Explode up WU- 155x8, 175x5, 165x5,2
Bench Press	Drop sets 145x10, 115x11, 95x11
30' Incline Flies	Stretch 30x11
Flies	Stretch 30x14
Planks	3 sets 1:30

workout quality: 3/5

Nutrition:
Cals: 2302
C: 218
F 50
P 249

Sciatica is bad, but you are pushing through this I see!

The fluffy feeling maybe water retention, what is your food intake like? @Flash_is_Fast

and we all have body dysmorphia, dont worry its temp for now.

Looking at training you on point again, db bench strong and planks a WIN!

@HarleyGuy @waggat @Kopite67 @Grumpy @LH5515 @Yuri @Ohdamn @toddthelineman @BeMe

 

[Grumpy]

Sciatica sucks worst thing to have hopefully sorts itself out

 

[Flash_is_Fast]

Sciatica is bad, but you are pushing through this I see!

The fluffy feeling maybe water retention, what is your food intake like? @Flash_is_Fast

and we all have body dysmorphia, dont worry its temp for now.

Looking at training you on point again, db bench strong and planks a WIN!

@HarleyGuy @waggat @Kopite67 @Grumpy @LH5515 @Yuri @Ohdamn @toddthelineman @BeMe

Cals are below.

2 weeks of the past 4 have been really low, almost no, quality exercise b/c sciatica acting up after squats. Both times it was tender, then i over did it by adding something hard in it the day after legs (heavy push press, hard sprints).

 

[Ohdamn]

Rough week. Sciatica was messed up and locked into a desk all week. The soreness moved all around as it healed up. Low back is still a bit stiff. Mostly did some light eliptical and trying to be smart snd heal.

Second time thats happened after squats. Pretty sure my core ismtbready for tge weights Im pushing- so going to go back to higher reps for s few months when it finally heals.

Feel a little fluffy after the good week/bad week ups & downs the last month. Might do a mini cut - but waiting to decide and get some space to determine of its an emotional/body dysmorphia driver vs. needed.

Did some lighter chest work today. Watched some food vids with wesley vissers on form and arm positioning for chest and some john meadows training ideas. Going to incorporate a bit. It may be my imagination, but the change in bench position (wider grip, forearms perpendicular to ground) seems to be making my chest look more square - maybe..

Todays Journal entry...

5/21
Sleep: pretty crappy really
AM: 45m Zwift zone 2 sciatica still flared up.
PM: chest (mountain doggin)

DB Bench	WU Mind Muscle 35x10, 45x8
15' Incline Bench	Explode up WU- 155x8, 175x5, 165x5,2
Bench Press	Drop sets 145x10, 115x11, 95x11
30' Incline Flies	Stretch 30x11
Flies	Stretch 30x14
Planks	3 sets 1:30

workout quality: 3/5

Nutrition:
Cals: 2302
C: 218
F 50
P 249

Sciatica is brutal, smart move adjusting the training Even lighter sessions keep momentum moving forward bro You’ll rebuild stronger once the core catches up

 

[waggat]

Rough week. Sciatica was messed up and locked into a desk all week. The soreness moved all around as it healed up. Low back is still a bit stiff. Mostly did some light eliptical and trying to be smart snd heal.

Second time thats happened after squats. Pretty sure my core ismtbready for tge weights Im pushing- so going to go back to higher reps for s few months when it finally heals.

Feel a little fluffy after the good week/bad week ups & downs the last month. Might do a mini cut - but waiting to decide and get some space to determine of its an emotional/body dysmorphia driver vs. needed.

Did some lighter chest work today. Watched some food vids with wesley vissers on form and arm positioning for chest and some john meadows training ideas. Going to incorporate a bit. It may be my imagination, but the change in bench position (wider grip, forearms perpendicular to ground) seems to be making my chest look more square - maybe..

Todays Journal entry...

5/21
Sleep: pretty crappy really
AM: 45m Zwift zone 2 sciatica still flared up.
PM: chest (mountain doggin)

DB Bench	WU Mind Muscle 35x10, 45x8
15' Incline Bench	Explode up WU- 155x8, 175x5, 165x5,2
Bench Press	Drop sets 145x10, 115x11, 95x11
30' Incline Flies	Stretch 30x11
Flies	Stretch 30x14
Planks	3 sets 1:30

workout quality: 3/5

Nutrition:
Cals: 2302
C: 218
F 50
P 249

Where do you feel the sciatica? In the glute medius area?

 

[Flash_is_Fast]

Where do you feel the sciatica? In the glute medius area?

No, maybe not sciatica?

It started low back, the went around and is now on left - could be compensatory.

I've had this injury before, always from squats/cleans/RDL's which is my typical
Leg day, and typically because Im old and my neuromuscular ability is way stronger than my 50 year old tissue. Add to that the hip replacement so now my left leg isnt lining up where I think it is...

 

[LevButlerov]

Cals are below.

2 weeks of the past 4 have been really low, almost no, quality exercise b/c sciatica acting up after squats. Both times it was tender, then i over did it by adding something hard in it the day after legs (heavy push press, hard sprints).

this is every day foods? a bit low tbh

 

[Flash_is_Fast]

this is every day foods? a bit low tbh

Yes, about every day. Think Inshouod try more. I've noticed mid section loses definition pretty easily when test is above 300mg.

Maybe its water/e2?

Think I should add cals?

 

[LevButlerov]

Yes, about every day. Think Inshouod try more. I've noticed mid section loses definition pretty easily when test is above 300mg.

Maybe its water/e2?

Think I should add cals?

its might be water e2 but try adding a bit more protein to start

 

[Flash_is_Fast]

5/23
Sleep 4/5
Back/Sciatica still not up to100. Decided to just do cardio today.

Felt strong in the bike. Waited till 11am for breakfast (a few hours after finishing fasted ride). definitely paid for that in fatigue as tye family went out for some work clothes shopping for me - dress shirts -such joy. I fuckin hate consumerism. Buying your personality to fill the void. Misanthrope as my grandfather would say.

PED:
50mg USP Test E
20mg USP Winny
1mg USP SLU (daily total)
10mg USP Cardarine
(Possibly dropping eq)

Pre -cardio: 200mg caffeine, 10mg USP cardarine, 500mcg USP SLU
AM: Fasted Road Cycling
1h36m/29mi
NP: 199w
HRavg: 131
Cals: 1186

Nutrition:
M1: whey shake, 3/4c oats, banana, almond butter, cinnamon, brown sugar, cacao

M2: 2 grilled chicken sandwiches
-500mcg USP SLU

M3: greek yogurt, bagel w/ honey & almond butter

M5: greek yogurt, rice cakes

M6: grilled chicken, greek salad, 2tbspn low cal dressing

Cals 2959
C 294
F 83
P 271

Good day overall. Have sweet dreams Evo.

 

[LevButlerov]

5/23
Sleep 4/5
Back/Sciatica still not up to100. Decided to just do cardio today.

Felt strong in the bike. Waited till 11am for breakfast (a few hours after finishing fasted ride). definitely paid for that in fatigue as tye family went out for some work clothes shopping for me - dress shirts -such joy. I fuckin hate consumerism. Buying your personality to fill the void. Misanthrope as my grandfather would say.

PED:
50mg USP Test E
20mg USP Winny
1mg USP SLU (daily total)
10mg USP Cardarine
(Possibly dropping eq)

Pre -cardio: 200mg caffeine, 10mg USP cardarine, 500mcg USP SLU
AM: Fasted Road Cycling
1h36m/29mi
NP: 199w
HRavg: 131
Cals: 1186

Nutrition:
M1: whey shake, 3/4c oats, banana, almond butter, cinnamon, brown sugar, cacao

M2: 2 grilled chicken sandwiches
-500mcg USP SLU

M3: greek yogurt, bagel w/ honey & almond butter

M5: greek yogurt, rice cakes

M6: grilled chicken, greek salad, 2tbspn low cal dressing

Cals 2959
C 294
F 83
P 271

Good day overall. Have sweet dreams Evo.

sciatica and you did the bike? any pain?

 

[BeMe]

5/23
Sleep 4/5
Back/Sciatica still not up to100. Decided to just do cardio today.

Felt strong in the bike. Waited till 11am for breakfast (a few hours after finishing fasted ride). definitely paid for that in fatigue as tye family went out for some work clothes shopping for me - dress shirts -such joy. I fuckin hate consumerism. Buying your personality to fill the void. Misanthrope as my grandfather would say.

PED:
50mg USP Test E
20mg USP Winny
1mg USP SLU (daily total)
10mg USP Cardarine
(Possibly dropping eq)

Pre -cardio: 200mg caffeine, 10mg USP cardarine, 500mcg USP SLU
AM: Fasted Road Cycling
1h36m/29mi
NP: 199w
HRavg: 131
Cals: 1186

Nutrition:
M1: whey shake, 3/4c oats, banana, almond butter, cinnamon, brown sugar, cacao

M2: 2 grilled chicken sandwiches
-500mcg USP SLU

M3: greek yogurt, bagel w/ honey & almond butter

M5: greek yogurt, rice cakes

M6: grilled chicken, greek salad, 2tbspn low cal dressing

Cals 2959
C 294
F 83
P 271

Good day overall. Have sweet dreams Evo.

Sound like me when it comes to clothes shopping. I usually just find a size that fits with 1 brand and just order online from there so I can avoid the malls. My wife doesn't even ask me to come with her anymore cuz she says I'm a bummer and always rush her lol

Anything you can do about the back? Does the new job come with good health insurance you can take advantage of?

 

[Flash_is_Fast]

sciatica and you did the bike? any pain?

Im guessing its not sciatica- the mrs kept telling me it was, but i don't have pain through my legs, just really bad low back - almost felt torn at the time.

Pain wise, once I start and loosen up It was barely noticable.

Its been getting better by the day. I dont have to brace myself with a hand on the knee to grab something off the floor like I did the first few days. Id say 1-2 more days and I should be good. Adding in 2iu GH starting tonight.

Sound like me when it comes to clothes shopping. I usually just find a size that fits with 1 brand and just order online from there so I can avoid the malls. My wife doesn't even ask me to come with her anymore cuz she says I'm a bummer and always rush her lol

Anything you can do about the back? Does the new job come with good health insurance you can take advantage of?

Insurance is great, The demands and expectations are fucking ridiculous, so for this first year its all gas no brakes.

i think its just muscular strains. Sucks, but its healing and for a while ill be switching squats to be higher volume/lower weight with progression instead of just pushing up fast.

Before the hip replacement 275 for reps was baseline off the couch. My core strength has obviously left the chat.

 

[LevButlerov]

Im guessing its not sciatica- the mrs kept telling me it was, but i don't have pain through my legs, just really bad low back - almost felt torn at the time.

Pain wise, once I start and loosen up It was barely noticable.

Its been getting better by the day. I dont have to brace myself with a hand on the knee to grab something off the floor like I did the first few days. Id say 1-2 more days and I should be good. Adding in 2iu GH starting tonight.

You should get a deep tissue massage see if it helps

 

[Flash_is_Fast]

Been on the road this week. Low back was dogshit to start the week. Been about 6hrs a day behind the wheel and 4hrs a day w/ customers. Another big drive day just like it tomorrow.

Proud of myself for not pushing and making my back worse. I sure do miss being 20.

Diet has been as clean as possible on the road. Carbs around 200 because Im sitting/driving and not doing alot of walking the last few days.

Still got in some fasted cardio daily.

Today was better. Trending up.

5/27
AM 30m elliptical - back feeling better
PM: Hotel Gym
20min Circuit (~22min)

Pull Ups	5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (50)
Goblet Squat	BWx10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 45x10 (100)
Push Ups	10, 10, 10, 10, 10, 10, 10, 10, 10, 10 (100)

Fingers crossed that I did no harm!

Nutrition:
M1: Hotel egg whites, potatoes, they fucked the sourdough by putting on tons of butter and honey - so it was left out.
Supplemented legendary protein donuts from a gas station. Im sure the macros on the packaging were legit - they were fucking good though!
M2 quest bar
M3: subway 6" double turkey
M4: David bar
M5: Outback chicken on the barbie, broccoli, dry baked potato (but nicely salted!)

 

[LevButlerov]

Been on the road this week. Low back was dogshit to start the week. Been about 6hrs a day behind the wheel and 4hrs a day w/ customers. Another big drive day just like it tomorrow.

Proud of myself for not pushing and making my back worse. I sure do miss being 20.

Diet has been as clean as possible on the road. Carbs around 200 because Im sitting/driving and not doing alot of walking the last few days.

Still got in some fasted cardio daily.

Today was better. Trending up.

5/27
AM 30m elliptical - back feeling better
PM: Hotel Gym
20min Circuit (~22min)

Pull Ups	5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (50)
Goblet Squat	BWx10, 10x10, 15x10, 20x10, 25x10, 30x10, 35x10, 40x10, 45x10, 45x10 (100)
Push Ups	10, 10, 10, 10, 10, 10, 10, 10, 10, 10 (100)

Fingers crossed that I did no harm!

Nutrition:
M1: Hotel egg whites, potatoes, they fucked the sourdough by putting on tons of butter and honey - so it was left out.
Supplemented legendary protein donuts from a gas station. Im sure the macros on the packaging were legit - they were fucking good though!
M2 quest bar
M3: subway 6" double turkey
M4: David bar
M5: Outback chicken on the barbie, broccoli, dry baked potato (but nicely salted!)

6 hour behind wheel, how do you feel?

you know thos legendary foods are amazing love them @Flash_is_Fast

 

[BeMe]

Im guessing its not sciatica- the mrs kept telling me it was, but i don't have pain through my legs, just really bad low back - almost felt torn at the time.

Pain wise, once I start and loosen up It was barely noticable.

Its been getting better by the day. I dont have to brace myself with a hand on the knee to grab something off the floor like I did the first few days. Id say 1-2 more days and I should be good. Adding in 2iu GH starting tonight.

Insurance is great, The demands and expectations are fucking ridiculous, so for this first year its all gas no brakes.

i think its just muscular strains. Sucks, but its healing and for a while ill be switching squats to be higher volume/lower weight with progression instead of just pushing up fast.

Before the hip replacement 275 for reps was baseline off the couch. My core strength has obviously left the chat.

Damn I didn't know you had a hip replacement. Was that from a racing injury?

Back strains can definitely present similar to sciatica. I used to get the same issue a lot from overworking and then training my back. Too dumb to skip a day. It'll work itself out and the higher rep plan is a smart one.

One thing that helped me a lot was reverse hypers, back raises, and GHRs. My back is bulletproof when I have atleast 2 of them in my training block, but when I go a while without then I get the odd back issue again.