Approved Log Testosterone Recomp Shred Cycle Log

[Thegame0006]

I MADE IT.. bit the bullet and decided to log

My Intro:
I’m starting this log because I know there are a lot of guys out there who’ve felt exactly how I did flat, foggy, low libido, no sex drive, no motivation, and watching your body slip away from you no matter how hard you try.

For a long time, I felt like absolute shit.
I tried everything (Man Shake, clen, starving myself, punishing myself with cardio, cutting food to the bone) all the usual desperation moves.
And like many, I thought I just needed to “push harder.”
Turns out, I didn’t have to punish myself at all ... something deeper was going on.

---

The Low Test Reality
I did the right thing and went to the doctor.
Two consecutive blood tests came back with testosterone levels of 9.

Instead of actually talking to me about it, the doctor wanted me to go do a sleep apnea test.
My sleep is perfect.. after the days I have at work, I could fall asleep standing up.
The problem wasn’t sleep.
It was the fog, the dead libido, the zero drive, the lack of motivation, and the tyre forming around my waist that disgusted me.

In my 20s I was shredded, felt like a superstar, and could eat whatever I wanted.
Seeing myself fall apart hit me hard.

My Life Context
I work a modest amount of hours during the week, but I’ve got a busy household.
I train at 7–8pm every night because I’ve got a young son, and I don’t expect my wife to do everything on her own.

Those sacrifices, the late nights, the long days, they make the results mean so much more.
Anyone who trains after a full day of work and family life knows exactly what I mean.

Why I’m Here
I reached out to this forum because honestly, without places like this, a lot of us would be isolated.
You can’t talk about this stuff with everyone.
But here, you can share your story, learn from others, and get advice from people who are walking the same path.

I’ve used gear in the past, short runs of test prop and primobolan and had good experiences.
But I went years without touching anything.
Then I saw that photo last year…
The one that made me say:
“That’s it. I’m done.”

That was the moment everything changed.

The Photos & The Groundwork
The photos I’ve uploaded are a timeline.
People will see progress but I see the work I put in before a single drop of test entered my body. This should be a testament that i dont care what the next lad is doing, I HAVE to be here to see my son grow, that means do it the RIGHT way!

The dieting. The cardio. The discipline.
The nights I trained exhausted.
The mornings I woke up feeling like a shell of myself but still pushed through.

I don’t want anyone thinking this transformation is “just the gear.”
The groundwork was done long before.


My Message to Anyone Reading!
Testosterone isn’t a magic fix.
It’s not a bandaid.
It won’t save you from bad habits or a bad mindset.

If you’re thinking about PCT before you’ve even started, maybe take a step back and ask yourself why you’re doing it.

For me, this wasn’t about shortcuts.
It was about fixing my mental state, my drive, my confidence, and then rebuilding the physical side from there.

This log is my journey. The honest version and I hope it helps someone else who’s been feeling the same way.

---

My Transformation Summary (Updated With Full Timeline)

I began this entire process in August 2025 at 90.8 kg.
Today, i weigh 75.6 kg as of the 12 May 2026.

That is a total loss of 15.2 kg, with the majority being fat while maintaining and in many cases increasing strength.

Weight Timeline
- August 2025: 90.8 kg (starting point)
- November 2025 84kg
- Feb 2026: ~79.2 kg
- Mar 2026: fluctuating 79–81.7 kg (recomp phase)
- Apr 2026: 77.7 kg
- May 2026 (today): 75.6 kg

Recomposition timeline:
- Fat down
- Muscle up
- Strength up
- Waist tighter
- Chest and belly visibly leaner
- Pumps and fullness improved with carb timing and carb loading

I have stayed consistent in the diet, training, and cardio is the reason this worked.

---

Diet Log
My diet has been extremely structured, high‑protein, and low‑fat with controlled carbs.

Daily Eating Pattern
- High‑protein breakfast
- Lean protein lunch
- High‑protein snacks or Healthy fats
- Pre‑gym wrap or rice crackers with honey
- Post‑gym whey
- Lean dinner

Foods I Eat Consistently
- Whey protein (Gold Standard, R1, WPI Synergy and high carb days i use monst3r gainer by Anabolix)
- Greek yoghurt (full‑fat, no sugar)
- Organic frozen fruits (blueberries & Strawberries)
- Eggs + egg whites
- Chicken breast
- Whiting fish
- Tuna cans
- Low‑carb wraps
- Cold Pressed Fibre Boost bar (20g protein, 25g fibre, 0.7g carbs)
- Vegetables: pumpkin, carrot, broccoli, sweet potato
- Avocados

Macro Pattern Average Daily
- Protein: 150–200g
- Carbs: 70–180g
- Fat: 30–65g

Calorie Tatget:
- Fat Loss Phase (1600)
- Calories now - 2000 - 2500

This macro setup is why i have been able to lose fat while gaining strength.

---

Training Log
My training is high‑volume bodybuilding with progressive overload. I try and do stair master after every session as a mental break and cardiovascular health. Maybe overkill but I love it.

Training Style
- Daily sessions 6 days a week usually if I dont have weekend work on.
- Heavy compounds
- High‑volume isolation
- Progressive overload
- Pump‑focused work
- Strength increasing weekly

Exercise Variations i use:
Biceps day:
- Barbell curls
- Dumbbell curls
- Cable curls
- Hammer curls
- Machine curls

Shoulders day:
- Shoulder press
- Lateral raises
- Rear delt fly
- Upright rows
- Cable laterals

Chest
- Flat bench
- Decline Bench
- Chest flys top, middle and low
- Barbell Chest presses
- Dips
- Seated chest press
- Seated wide chest press full motion

Back Day Exercises
- Lat Pulldown - wide, medium, or underhand variations
- Seated Row - close‑grip and wide‑grip
- Barbell Row
- Dumbbell Row - single‑arm, full stretch
- T‑Bar Row - Chest‑supported
- Cable Pullover
- Machine Row - plate‑loaded or selectorised
- Deadlift

---

Leg Day Exercises
- Leg Press
- Hack Squat
- Barbell Squat — back or front squat
- Leg Extension
- Hamstring Curl — seated or lying dependinf on machine availability
- Romanian Deadlift
- Walking Lunges dumbbells
- Calf Raises — seated

---

Abs / Core Exercises
- Cable Crunch
- Hanging Leg Raise
- Decline Sit‑Up

---

Cardio Routine
- Stair Master 20mins HIIT
- 20 minutes incline treadmill after weights
- Occasional extra sessions on rest days
- Helps fat loss, HDL, and conditioning

---

Supplement Routine

Currently using
- Vitamin C
- Digestive enzymes
- N2guard
- Probiotics
- Oil of Oregano 10:1
- Tudca
- NAC

(Depending on how my rotator cuff is another addition of GLOW stack may be added - stuff is magic)

---

Morning Routine
My mornings are extremely consistent:

1. Hydration
2. Protein bowl (whey + yoghurt + berries)
3. Eggs + egg whites
4. Work
5. Lean protein lunch

---

Full Day of Eating

Meal 1 – Morning bowl
- 2 scoops whey
- 5 Table spoons of Farmers Union Greek yoghurt
- 60g Berries or Strawberies
- Depending on Carb days I add the oats or weetbix

Meal 2 – Lunch
- Low‑carb wrap with Tuna and veggies
- Egg‑white omelette with vegetables
- Chicken, rice and veggies
(I tend to rotate between set meals weekly)

Snack
- Fibre Boost bar
- Watermelon
- Avocado
- Mixed Nuts

Meal 4 – Pre‑Gym
- Low‑carb wrap with Tuna
- Rice Crackers with Honey Comb
- Preworkout with a sprinkle of Salt. (Crazy pump)

Meal 5 – Post‑Gym
- Whey protein 2 Scoops

Dinner
- Lean protein (fish, chicken, sausages)
- Small serve of rice
- Egg whites Or Omelette
- Bowl of Tuna on a bed of Salad
(I also switch this up and rotate through the list)

---

Current Cycle & Blood Work
I get my blood work every quater which I will upload in the attachments.

- Current cycle @Raptor Labs Test E 400mg (0.2mg every Mon, Wed, Friday)
(Please see photos for results)

Hope this intro is of standard. I have logged 1.5 years of activity in my phone which made this so much easier to summarise.

Look forward to the next one!

 

[BritishCanadian]

I MADE IT.. bit the bullet and decided to log

My Intro:
I’m starting this log because I know there are a lot of guys out there who’ve felt exactly how I did flat, foggy, low libido, no sex drive, no motivation, and watching your body slip away from you no matter how hard you try.

For a long time, I felt like absolute shit.
I tried everything (Man Shake, clen, starving myself, punishing myself with cardio, cutting food to the bone) all the usual desperation moves.
And like many, I thought I just needed to “push harder.”
Turns out, I didn’t have to punish myself at all ... something deeper was going on.

---

The Low Test Reality
I did the right thing and went to the doctor.
Two consecutive blood tests came back with testosterone levels of 9.

Instead of actually talking to me about it, the doctor wanted me to go do a sleep apnea test.
My sleep is perfect.. after the days I have at work, I could fall asleep standing up.
The problem wasn’t sleep.
It was the fog, the dead libido, the zero drive, the lack of motivation, and the tyre forming around my waist that disgusted me.

In my 20s I was shredded, felt like a superstar, and could eat whatever I wanted.
Seeing myself fall apart hit me hard.

My Life Context
I work a modest amount of hours during the week, but I’ve got a busy household.
I train at 7–8pm every night because I’ve got a young son, and I don’t expect my wife to do everything on her own.

Those sacrifices, the late nights, the long days, they make the results mean so much more.
Anyone who trains after a full day of work and family life knows exactly what I mean.

Why I’m Here
I reached out to this forum because honestly, without places like this, a lot of us would be isolated.
You can’t talk about this stuff with everyone.
But here, you can share your story, learn from others, and get advice from people who are walking the same path.

I’ve used gear in the past, short runs of test prop and primobolan and had good experiences.
But I went years without touching anything.
Then I saw that photo last year…
The one that made me say:
“That’s it. I’m done.”

That was the moment everything changed.

The Photos & The Groundwork
The photos I’ve uploaded are a timeline.
People will see progress but I see the work I put in before a single drop of test entered my body. This should be a testament that i dont care what the next lad is doing, I HAVE to be here to see my son grow, that means do it the RIGHT way!

The dieting. The cardio. The discipline.
The nights I trained exhausted.
The mornings I woke up feeling like a shell of myself but still pushed through.

I don’t want anyone thinking this transformation is “just the gear.”
The groundwork was done long before.


My Message to Anyone Reading!
Testosterone isn’t a magic fix.
It’s not a bandaid.
It won’t save you from bad habits or a bad mindset.

If you’re thinking about PCT before you’ve even started, maybe take a step back and ask yourself why you’re doing it.

For me, this wasn’t about shortcuts.
It was about fixing my mental state, my drive, my confidence, and then rebuilding the physical side from there.

This log is my journey. The honest version and I hope it helps someone else who’s been feeling the same way.

---

My Transformation Summary (Updated With Full Timeline)

I began this entire process in August 2025 at 90.8 kg.
Today, i weigh 75.6 kg as of the 12 May 2026.

That is a total loss of 15.2 kg, with the majority being fat while maintaining and in many cases increasing strength.

Weight Timeline
- August 2025: 90.8 kg (starting point)
- November 2025 84kg
- Feb 2026: ~79.2 kg
- Mar 2026: fluctuating 79–81.7 kg (recomp phase)
- Apr 2026: 77.7 kg
- May 2026 (today): 75.6 kg

Recomposition timeline:
- Fat down
- Muscle up
- Strength up
- Waist tighter
- Chest and belly visibly leaner
- Pumps and fullness improved with carb timing and carb loading

I have stayed consistent in the diet, training, and cardio is the reason this worked.

---

Diet Log
My diet has been extremely structured, high‑protein, and low‑fat with controlled carbs.

Daily Eating Pattern
- High‑protein breakfast
- Lean protein lunch
- High‑protein snacks or Healthy fats
- Pre‑gym wrap or rice crackers with honey
- Post‑gym whey
- Lean dinner

Foods I Eat Consistently
- Whey protein (Gold Standard, R1, WPI Synergy and high carb days i use monst3r gainer by Anabolix)
- Greek yoghurt (full‑fat, no sugar)
- Organic frozen fruits (blueberries & Strawberries)
- Eggs + egg whites
- Chicken breast
- Whiting fish
- Tuna cans
- Low‑carb wraps
- Cold Pressed Fibre Boost bar (20g protein, 25g fibre, 0.7g carbs)
- Vegetables: pumpkin, carrot, broccoli, sweet potato
- Avocados

Macro Pattern Average Daily
- Protein: 150–200g
- Carbs: 70–180g
- Fat: 30–65g

Calorie Tatget:
- Fat Loss Phase (1600)
- Calories now - 2000 - 2500

This macro setup is why i have been able to lose fat while gaining strength.

---

Training Log
My training is high‑volume bodybuilding with progressive overload. I try and do stair master after every session as a mental break and cardiovascular health. Maybe overkill but I love it.

Training Style
- Daily sessions 6 days a week usually if I dont have weekend work on.
- Heavy compounds
- High‑volume isolation
- Progressive overload
- Pump‑focused work
- Strength increasing weekly

Exercise Variations i use:
Biceps day:
- Barbell curls
- Dumbbell curls
- Cable curls
- Hammer curls
- Machine curls

Shoulders day:
- Shoulder press
- Lateral raises
- Rear delt fly
- Upright rows
- Cable laterals

Chest
- Flat bench
- Decline Bench
- Chest flys top, middle and low
- Barbell Chest presses
- Dips
- Seated chest press
- Seated wide chest press full motion

Back Day Exercises
- Lat Pulldown - wide, medium, or underhand variations
- Seated Row - close‑grip and wide‑grip
- Barbell Row
- Dumbbell Row - single‑arm, full stretch
- T‑Bar Row - Chest‑supported
- Cable Pullover
- Machine Row - plate‑loaded or selectorised
- Deadlift

---

Leg Day Exercises
- Leg Press
- Hack Squat
- Barbell Squat — back or front squat
- Leg Extension
- Hamstring Curl — seated or lying dependinf on machine availability
- Romanian Deadlift
- Walking Lunges dumbbells
- Calf Raises — seated

---

Abs / Core Exercises
- Cable Crunch
- Hanging Leg Raise
- Decline Sit‑Up

---

Cardio Routine
- Stair Master 20mins HIIT
- 20 minutes incline treadmill after weights
- Occasional extra sessions on rest days
- Helps fat loss, HDL, and conditioning

---

Supplement Routine

Currently using
- Vitamin C
- Digestive enzymes
- N2guard
- Probiotics
- Oil of Oregano 10:1
- Tudca
- NAC

(Depending on how my rotator cuff is another addition of GLOW stack may be added - stuff is magic)

---

Morning Routine
My mornings are extremely consistent:

1. Hydration
2. Protein bowl (whey + yoghurt + berries)
3. Eggs + egg whites
4. Work
5. Lean protein lunch

---

Full Day of Eating

Meal 1 – Morning bowl
- 2 scoops whey
- 5 Table spoons of Farmers Union Greek yoghurt
- 60g Berries or Strawberies
- Depending on Carb days I add the oats or weetbix

Meal 2 – Lunch
- Low‑carb wrap with Tuna and veggies
- Egg‑white omelette with vegetables
- Chicken, rice and veggies
(I tend to rotate between set meals weekly)

Snack
- Fibre Boost bar
- Watermelon
- Avocado
- Mixed Nuts

Meal 4 – Pre‑Gym
- Low‑carb wrap with Tuna
- Rice Crackers with Honey Comb
- Preworkout with a sprinkle of Salt. (Crazy pump)

Meal 5 – Post‑Gym
- Whey protein 2 Scoops

Dinner
- Lean protein (fish, chicken, sausages)
- Small serve of rice
- Egg whites Or Omelette
- Bowl of Tuna on a bed of Salad
(I also switch this up and rotate through the list)

---

Current Cycle & Blood Work
I get my blood work every quater which I will upload in the attachments.

- Current cycle @Raptor Labs Test E 400mg (0.2mg every Mon, Wed, Friday)
(Please see photos for results)

Hope this intro is of standard. I have logged 1.5 years of activity in my phone which made this so much easier to summarise.

Look forward to the next one!

Great first post! Good luck, and yeah, the stairmaster is seriously underrated

 

[LevButlerov]

I MADE IT.. bit the bullet and decided to log

My Intro:
I’m starting this log because I know there are a lot of guys out there who’ve felt exactly how I did flat, foggy, low libido, no sex drive, no motivation, and watching your body slip away from you no matter how hard you try.

For a long time, I felt like absolute shit.
I tried everything (Man Shake, clen, starving myself, punishing myself with cardio, cutting food to the bone) all the usual desperation moves.
And like many, I thought I just needed to “push harder.”
Turns out, I didn’t have to punish myself at all ... something deeper was going on.

---

The Low Test Reality
I did the right thing and went to the doctor.
Two consecutive blood tests came back with testosterone levels of 9.

Instead of actually talking to me about it, the doctor wanted me to go do a sleep apnea test.
My sleep is perfect.. after the days I have at work, I could fall asleep standing up.
The problem wasn’t sleep.
It was the fog, the dead libido, the zero drive, the lack of motivation, and the tyre forming around my waist that disgusted me.

In my 20s I was shredded, felt like a superstar, and could eat whatever I wanted.
Seeing myself fall apart hit me hard.

My Life Context
I work a modest amount of hours during the week, but I’ve got a busy household.
I train at 7–8pm every night because I’ve got a young son, and I don’t expect my wife to do everything on her own.

Those sacrifices, the late nights, the long days, they make the results mean so much more.
Anyone who trains after a full day of work and family life knows exactly what I mean.

Why I’m Here
I reached out to this forum because honestly, without places like this, a lot of us would be isolated.
You can’t talk about this stuff with everyone.
But here, you can share your story, learn from others, and get advice from people who are walking the same path.

I’ve used gear in the past, short runs of test prop and primobolan and had good experiences.
But I went years without touching anything.
Then I saw that photo last year…
The one that made me say:
“That’s it. I’m done.”

That was the moment everything changed.

The Photos & The Groundwork
The photos I’ve uploaded are a timeline.
People will see progress but I see the work I put in before a single drop of test entered my body. This should be a testament that i dont care what the next lad is doing, I HAVE to be here to see my son grow, that means do it the RIGHT way!

The dieting. The cardio. The discipline.
The nights I trained exhausted.
The mornings I woke up feeling like a shell of myself but still pushed through.

I don’t want anyone thinking this transformation is “just the gear.”
The groundwork was done long before.


My Message to Anyone Reading!
Testosterone isn’t a magic fix.
It’s not a bandaid.
It won’t save you from bad habits or a bad mindset.

If you’re thinking about PCT before you’ve even started, maybe take a step back and ask yourself why you’re doing it.

For me, this wasn’t about shortcuts.
It was about fixing my mental state, my drive, my confidence, and then rebuilding the physical side from there.

This log is my journey. The honest version and I hope it helps someone else who’s been feeling the same way.

---

My Transformation Summary (Updated With Full Timeline)

I began this entire process in August 2025 at 90.8 kg.
Today, i weigh 75.6 kg as of the 12 May 2026.

That is a total loss of 15.2 kg, with the majority being fat while maintaining and in many cases increasing strength.

Weight Timeline
- August 2025: 90.8 kg (starting point)
- November 2025 84kg
- Feb 2026: ~79.2 kg
- Mar 2026: fluctuating 79–81.7 kg (recomp phase)
- Apr 2026: 77.7 kg
- May 2026 (today): 75.6 kg

Recomposition timeline:
- Fat down
- Muscle up
- Strength up
- Waist tighter
- Chest and belly visibly leaner
- Pumps and fullness improved with carb timing and carb loading

I have stayed consistent in the diet, training, and cardio is the reason this worked.

---

Diet Log
My diet has been extremely structured, high‑protein, and low‑fat with controlled carbs.

Daily Eating Pattern
- High‑protein breakfast
- Lean protein lunch
- High‑protein snacks or Healthy fats
- Pre‑gym wrap or rice crackers with honey
- Post‑gym whey
- Lean dinner

Foods I Eat Consistently
- Whey protein (Gold Standard, R1, WPI Synergy and high carb days i use monst3r gainer by Anabolix)
- Greek yoghurt (full‑fat, no sugar)
- Organic frozen fruits (blueberries & Strawberries)
- Eggs + egg whites
- Chicken breast
- Whiting fish
- Tuna cans
- Low‑carb wraps
- Cold Pressed Fibre Boost bar (20g protein, 25g fibre, 0.7g carbs)
- Vegetables: pumpkin, carrot, broccoli, sweet potato
- Avocados

Macro Pattern Average Daily
- Protein: 150–200g
- Carbs: 70–180g
- Fat: 30–65g

Calorie Tatget:
- Fat Loss Phase (1600)
- Calories now - 2000 - 2500

This macro setup is why i have been able to lose fat while gaining strength.

---

Training Log
My training is high‑volume bodybuilding with progressive overload. I try and do stair master after every session as a mental break and cardiovascular health. Maybe overkill but I love it.

Training Style
- Daily sessions 6 days a week usually if I dont have weekend work on.
- Heavy compounds
- High‑volume isolation
- Progressive overload
- Pump‑focused work
- Strength increasing weekly

Exercise Variations i use:
Biceps day:
- Barbell curls
- Dumbbell curls
- Cable curls
- Hammer curls
- Machine curls

Shoulders day:
- Shoulder press
- Lateral raises
- Rear delt fly
- Upright rows
- Cable laterals

Chest
- Flat bench
- Decline Bench
- Chest flys top, middle and low
- Barbell Chest presses
- Dips
- Seated chest press
- Seated wide chest press full motion

Back Day Exercises
- Lat Pulldown - wide, medium, or underhand variations
- Seated Row - close‑grip and wide‑grip
- Barbell Row
- Dumbbell Row - single‑arm, full stretch
- T‑Bar Row - Chest‑supported
- Cable Pullover
- Machine Row - plate‑loaded or selectorised
- Deadlift

---

Leg Day Exercises
- Leg Press
- Hack Squat
- Barbell Squat — back or front squat
- Leg Extension
- Hamstring Curl — seated or lying dependinf on machine availability
- Romanian Deadlift
- Walking Lunges dumbbells
- Calf Raises — seated

---

Abs / Core Exercises
- Cable Crunch
- Hanging Leg Raise
- Decline Sit‑Up

---

Cardio Routine
- Stair Master 20mins HIIT
- 20 minutes incline treadmill after weights
- Occasional extra sessions on rest days
- Helps fat loss, HDL, and conditioning

---

Supplement Routine

Currently using
- Vitamin C
- Digestive enzymes
- N2guard
- Probiotics
- Oil of Oregano 10:1
- Tudca
- NAC

(Depending on how my rotator cuff is another addition of GLOW stack may be added - stuff is magic)

---

Morning Routine
My mornings are extremely consistent:

1. Hydration
2. Protein bowl (whey + yoghurt + berries)
3. Eggs + egg whites
4. Work
5. Lean protein lunch

---

Full Day of Eating

Meal 1 – Morning bowl
- 2 scoops whey
- 5 Table spoons of Farmers Union Greek yoghurt
- 60g Berries or Strawberies
- Depending on Carb days I add the oats or weetbix

Meal 2 – Lunch
- Low‑carb wrap with Tuna and veggies
- Egg‑white omelette with vegetables
- Chicken, rice and veggies
(I tend to rotate between set meals weekly)

Snack
- Fibre Boost bar
- Watermelon
- Avocado
- Mixed Nuts

Meal 4 – Pre‑Gym
- Low‑carb wrap with Tuna
- Rice Crackers with Honey Comb
- Preworkout with a sprinkle of Salt. (Crazy pump)

Meal 5 – Post‑Gym
- Whey protein 2 Scoops

Dinner
- Lean protein (fish, chicken, sausages)
- Small serve of rice
- Egg whites Or Omelette
- Bowl of Tuna on a bed of Salad
(I also switch this up and rotate through the list)

---

Current Cycle & Blood Work
I get my blood work every quater which I will upload in the attachments.

- Current cycle @Raptor Labs Test E 400mg (0.2mg every Mon, Wed, Friday)
(Please see photos for results)

Hope this intro is of standard. I have logged 1.5 years of activity in my phone which made this so much easier to summarise.

Look forward to the next one!

welcome fully to the EVO family love this new log and you look amazing! powerful transformation @Thegame0006

looking forward to seeing more updates from you.
Please share more day to day information with us.

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

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

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

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

 

[Thegame0006]

welcome fully to the EVO family love this new log and you look amazing! powerful transformation @Thegame0006

looking forward to seeing more updates from you.
Please share more day to day information with us.

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

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

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

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

Your a legend. Honestly hope first go was good appreciate all the kind words and look forward to providing more details shortly. Lessgoo

 

[stevesmi]

I MADE IT.. bit the bullet and decided to log

My Intro:
I’m starting this log because I know there are a lot of guys out there who’ve felt exactly how I did flat, foggy, low libido, no sex drive, no motivation, and watching your body slip away from you no matter how hard you try.

For a long time, I felt like absolute shit.
I tried everything (Man Shake, clen, starving myself, punishing myself with cardio, cutting food to the bone) all the usual desperation moves.
And like many, I thought I just needed to “push harder.”
Turns out, I didn’t have to punish myself at all ... something deeper was going on.

---

The Low Test Reality
I did the right thing and went to the doctor.
Two consecutive blood tests came back with testosterone levels of 9.

Instead of actually talking to me about it, the doctor wanted me to go do a sleep apnea test.
My sleep is perfect.. after the days I have at work, I could fall asleep standing up.
The problem wasn’t sleep.
It was the fog, the dead libido, the zero drive, the lack of motivation, and the tyre forming around my waist that disgusted me.

In my 20s I was shredded, felt like a superstar, and could eat whatever I wanted.
Seeing myself fall apart hit me hard.

My Life Context
I work a modest amount of hours during the week, but I’ve got a busy household.
I train at 7–8pm every night because I’ve got a young son, and I don’t expect my wife to do everything on her own.

Those sacrifices, the late nights, the long days, they make the results mean so much more.
Anyone who trains after a full day of work and family life knows exactly what I mean.

Why I’m Here
I reached out to this forum because honestly, without places like this, a lot of us would be isolated.
You can’t talk about this stuff with everyone.
But here, you can share your story, learn from others, and get advice from people who are walking the same path.

I’ve used gear in the past, short runs of test prop and primobolan and had good experiences.
But I went years without touching anything.
Then I saw that photo last year…
The one that made me say:
“That’s it. I’m done.”

That was the moment everything changed.

The Photos & The Groundwork
The photos I’ve uploaded are a timeline.
People will see progress but I see the work I put in before a single drop of test entered my body. This should be a testament that i dont care what the next lad is doing, I HAVE to be here to see my son grow, that means do it the RIGHT way!

The dieting. The cardio. The discipline.
The nights I trained exhausted.
The mornings I woke up feeling like a shell of myself but still pushed through.

I don’t want anyone thinking this transformation is “just the gear.”
The groundwork was done long before.


My Message to Anyone Reading!
Testosterone isn’t a magic fix.
It’s not a bandaid.
It won’t save you from bad habits or a bad mindset.

If you’re thinking about PCT before you’ve even started, maybe take a step back and ask yourself why you’re doing it.

For me, this wasn’t about shortcuts.
It was about fixing my mental state, my drive, my confidence, and then rebuilding the physical side from there.

This log is my journey. The honest version and I hope it helps someone else who’s been feeling the same way.

---

My Transformation Summary (Updated With Full Timeline)

I began this entire process in August 2025 at 90.8 kg.
Today, i weigh 75.6 kg as of the 12 May 2026.

That is a total loss of 15.2 kg, with the majority being fat while maintaining and in many cases increasing strength.

Weight Timeline
- August 2025: 90.8 kg (starting point)
- November 2025 84kg
- Feb 2026: ~79.2 kg
- Mar 2026: fluctuating 79–81.7 kg (recomp phase)
- Apr 2026: 77.7 kg
- May 2026 (today): 75.6 kg

Recomposition timeline:
- Fat down
- Muscle up
- Strength up
- Waist tighter
- Chest and belly visibly leaner
- Pumps and fullness improved with carb timing and carb loading

I have stayed consistent in the diet, training, and cardio is the reason this worked.

---

Diet Log
My diet has been extremely structured, high‑protein, and low‑fat with controlled carbs.

Daily Eating Pattern
- High‑protein breakfast
- Lean protein lunch
- High‑protein snacks or Healthy fats
- Pre‑gym wrap or rice crackers with honey
- Post‑gym whey
- Lean dinner

Foods I Eat Consistently
- Whey protein (Gold Standard, R1, WPI Synergy and high carb days i use monst3r gainer by Anabolix)
- Greek yoghurt (full‑fat, no sugar)
- Organic frozen fruits (blueberries & Strawberries)
- Eggs + egg whites
- Chicken breast
- Whiting fish
- Tuna cans
- Low‑carb wraps
- Cold Pressed Fibre Boost bar (20g protein, 25g fibre, 0.7g carbs)
- Vegetables: pumpkin, carrot, broccoli, sweet potato
- Avocados

Macro Pattern Average Daily
- Protein: 150–200g
- Carbs: 70–180g
- Fat: 30–65g

Calorie Tatget:
- Fat Loss Phase (1600)
- Calories now - 2000 - 2500

This macro setup is why i have been able to lose fat while gaining strength.

---

Training Log
My training is high‑volume bodybuilding with progressive overload. I try and do stair master after every session as a mental break and cardiovascular health. Maybe overkill but I love it.

Training Style
- Daily sessions 6 days a week usually if I dont have weekend work on.
- Heavy compounds
- High‑volume isolation
- Progressive overload
- Pump‑focused work
- Strength increasing weekly

Exercise Variations i use:
Biceps day:
- Barbell curls
- Dumbbell curls
- Cable curls
- Hammer curls
- Machine curls

Shoulders day:
- Shoulder press
- Lateral raises
- Rear delt fly
- Upright rows
- Cable laterals

Chest
- Flat bench
- Decline Bench
- Chest flys top, middle and low
- Barbell Chest presses
- Dips
- Seated chest press
- Seated wide chest press full motion

Back Day Exercises
- Lat Pulldown - wide, medium, or underhand variations
- Seated Row - close‑grip and wide‑grip
- Barbell Row
- Dumbbell Row - single‑arm, full stretch
- T‑Bar Row - Chest‑supported
- Cable Pullover
- Machine Row - plate‑loaded or selectorised
- Deadlift

---

Leg Day Exercises
- Leg Press
- Hack Squat
- Barbell Squat — back or front squat
- Leg Extension
- Hamstring Curl — seated or lying dependinf on machine availability
- Romanian Deadlift
- Walking Lunges dumbbells
- Calf Raises — seated

---

Abs / Core Exercises
- Cable Crunch
- Hanging Leg Raise
- Decline Sit‑Up

---

Cardio Routine
- Stair Master 20mins HIIT
- 20 minutes incline treadmill after weights
- Occasional extra sessions on rest days
- Helps fat loss, HDL, and conditioning

---

Supplement Routine

Currently using
- Vitamin C
- Digestive enzymes
- N2guard
- Probiotics
- Oil of Oregano 10:1
- Tudca
- NAC

(Depending on how my rotator cuff is another addition of GLOW stack may be added - stuff is magic)

---

Morning Routine
My mornings are extremely consistent:

1. Hydration
2. Protein bowl (whey + yoghurt + berries)
3. Eggs + egg whites
4. Work
5. Lean protein lunch

---

Full Day of Eating

Meal 1 – Morning bowl
- 2 scoops whey
- 5 Table spoons of Farmers Union Greek yoghurt
- 60g Berries or Strawberies
- Depending on Carb days I add the oats or weetbix

Meal 2 – Lunch
- Low‑carb wrap with Tuna and veggies
- Egg‑white omelette with vegetables
- Chicken, rice and veggies
(I tend to rotate between set meals weekly)

Snack
- Fibre Boost bar
- Watermelon
- Avocado
- Mixed Nuts

Meal 4 – Pre‑Gym
- Low‑carb wrap with Tuna
- Rice Crackers with Honey Comb
- Preworkout with a sprinkle of Salt. (Crazy pump)

Meal 5 – Post‑Gym
- Whey protein 2 Scoops

Dinner
- Lean protein (fish, chicken, sausages)
- Small serve of rice
- Egg whites Or Omelette
- Bowl of Tuna on a bed of Salad
(I also switch this up and rotate through the list)

---

Current Cycle & Blood Work
I get my blood work every quater which I will upload in the attachments.

- Current cycle @Raptor Labs Test E 400mg (0.2mg every Mon, Wed, Friday)
(Please see photos for results)

Hope this intro is of standard. I have logged 1.5 years of activity in my phone which made this so much easier to summarise.

Look forward to the next one!

@Thegame0006 it sounds like you are a busy dude and you got tired of being tired. Glad that you were able to get things turned around.

 

[Thegame0006]

welcome fully to the EVO family love this new log and you look amazing! powerful transformation @Thegame0006

looking forward to seeing more updates from you.
Please share more day to day information with us.

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

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

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

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

Your a legend. Honestly hope first go was good appreciate all the kind words and look forward to providing more details shortly

@Thegame0006 it sounds like you are a busy dude and you got tired of being tired. Glad that you were able to get things turned around.

Indeed, you articulated that perfectly brother. Something had to be done, or I cant imagine what things would of looked like now.

 

[ROIDDERS]

I MADE IT.. bit the bullet and decided to log

My Intro:
I’m starting this log because I know there are a lot of guys out there who’ve felt exactly how I did flat, foggy, low libido, no sex drive, no motivation, and watching your body slip away from you no matter how hard you try.

For a long time, I felt like absolute shit.
I tried everything (Man Shake, clen, starving myself, punishing myself with cardio, cutting food to the bone) all the usual desperation moves.
And like many, I thought I just needed to “push harder.”
Turns out, I didn’t have to punish myself at all ... something deeper was going on.

---

The Low Test Reality
I did the right thing and went to the doctor.
Two consecutive blood tests came back with testosterone levels of 9.

Instead of actually talking to me about it, the doctor wanted me to go do a sleep apnea test.
My sleep is perfect.. after the days I have at work, I could fall asleep standing up.
The problem wasn’t sleep.
It was the fog, the dead libido, the zero drive, the lack of motivation, and the tyre forming around my waist that disgusted me.

In my 20s I was shredded, felt like a superstar, and could eat whatever I wanted.
Seeing myself fall apart hit me hard.

My Life Context
I work a modest amount of hours during the week, but I’ve got a busy household.
I train at 7–8pm every night because I’ve got a young son, and I don’t expect my wife to do everything on her own.

Those sacrifices, the late nights, the long days, they make the results mean so much more.
Anyone who trains after a full day of work and family life knows exactly what I mean.

Why I’m Here
I reached out to this forum because honestly, without places like this, a lot of us would be isolated.
You can’t talk about this stuff with everyone.
But here, you can share your story, learn from others, and get advice from people who are walking the same path.

I’ve used gear in the past, short runs of test prop and primobolan and had good experiences.
But I went years without touching anything.
Then I saw that photo last year…
The one that made me say:
“That’s it. I’m done.”

That was the moment everything changed.

The Photos & The Groundwork
The photos I’ve uploaded are a timeline.
People will see progress but I see the work I put in before a single drop of test entered my body. This should be a testament that i dont care what the next lad is doing, I HAVE to be here to see my son grow, that means do it the RIGHT way!

The dieting. The cardio. The discipline.
The nights I trained exhausted.
The mornings I woke up feeling like a shell of myself but still pushed through.

I don’t want anyone thinking this transformation is “just the gear.”
The groundwork was done long before.


My Message to Anyone Reading!
Testosterone isn’t a magic fix.
It’s not a bandaid.
It won’t save you from bad habits or a bad mindset.

If you’re thinking about PCT before you’ve even started, maybe take a step back and ask yourself why you’re doing it.

For me, this wasn’t about shortcuts.
It was about fixing my mental state, my drive, my confidence, and then rebuilding the physical side from there.

This log is my journey. The honest version and I hope it helps someone else who’s been feeling the same way.

---

My Transformation Summary (Updated With Full Timeline)

I began this entire process in August 2025 at 90.8 kg.
Today, i weigh 75.6 kg as of the 12 May 2026.

That is a total loss of 15.2 kg, with the majority being fat while maintaining and in many cases increasing strength.

Weight Timeline
- August 2025: 90.8 kg (starting point)
- November 2025 84kg
- Feb 2026: ~79.2 kg
- Mar 2026: fluctuating 79–81.7 kg (recomp phase)
- Apr 2026: 77.7 kg
- May 2026 (today): 75.6 kg

Recomposition timeline:
- Fat down
- Muscle up
- Strength up
- Waist tighter
- Chest and belly visibly leaner
- Pumps and fullness improved with carb timing and carb loading

I have stayed consistent in the diet, training, and cardio is the reason this worked.

---

Diet Log
My diet has been extremely structured, high‑protein, and low‑fat with controlled carbs.

Daily Eating Pattern
- High‑protein breakfast
- Lean protein lunch
- High‑protein snacks or Healthy fats
- Pre‑gym wrap or rice crackers with honey
- Post‑gym whey
- Lean dinner

Foods I Eat Consistently
- Whey protein (Gold Standard, R1, WPI Synergy and high carb days i use monst3r gainer by Anabolix)
- Greek yoghurt (full‑fat, no sugar)
- Organic frozen fruits (blueberries & Strawberries)
- Eggs + egg whites
- Chicken breast
- Whiting fish
- Tuna cans
- Low‑carb wraps
- Cold Pressed Fibre Boost bar (20g protein, 25g fibre, 0.7g carbs)
- Vegetables: pumpkin, carrot, broccoli, sweet potato
- Avocados

Macro Pattern Average Daily
- Protein: 150–200g
- Carbs: 70–180g
- Fat: 30–65g

Calorie Tatget:
- Fat Loss Phase (1600)
- Calories now - 2000 - 2500

This macro setup is why i have been able to lose fat while gaining strength.

---

Training Log
My training is high‑volume bodybuilding with progressive overload. I try and do stair master after every session as a mental break and cardiovascular health. Maybe overkill but I love it.

Training Style
- Daily sessions 6 days a week usually if I dont have weekend work on.
- Heavy compounds
- High‑volume isolation
- Progressive overload
- Pump‑focused work
- Strength increasing weekly

Exercise Variations i use:
Biceps day:
- Barbell curls
- Dumbbell curls
- Cable curls
- Hammer curls
- Machine curls

Shoulders day:
- Shoulder press
- Lateral raises
- Rear delt fly
- Upright rows
- Cable laterals

Chest
- Flat bench
- Decline Bench
- Chest flys top, middle and low
- Barbell Chest presses
- Dips
- Seated chest press
- Seated wide chest press full motion

Back Day Exercises
- Lat Pulldown - wide, medium, or underhand variations
- Seated Row - close‑grip and wide‑grip
- Barbell Row
- Dumbbell Row - single‑arm, full stretch
- T‑Bar Row - Chest‑supported
- Cable Pullover
- Machine Row - plate‑loaded or selectorised
- Deadlift

---

Leg Day Exercises
- Leg Press
- Hack Squat
- Barbell Squat — back or front squat
- Leg Extension
- Hamstring Curl — seated or lying dependinf on machine availability
- Romanian Deadlift
- Walking Lunges dumbbells
- Calf Raises — seated

---

Abs / Core Exercises
- Cable Crunch
- Hanging Leg Raise
- Decline Sit‑Up

---

Cardio Routine
- Stair Master 20mins HIIT
- 20 minutes incline treadmill after weights
- Occasional extra sessions on rest days
- Helps fat loss, HDL, and conditioning

---

Supplement Routine

Currently using
- Vitamin C
- Digestive enzymes
- N2guard
- Probiotics
- Oil of Oregano 10:1
- Tudca
- NAC

(Depending on how my rotator cuff is another addition of GLOW stack may be added - stuff is magic)

---

Morning Routine
My mornings are extremely consistent:

1. Hydration
2. Protein bowl (whey + yoghurt + berries)
3. Eggs + egg whites
4. Work
5. Lean protein lunch

---

Full Day of Eating

Meal 1 – Morning bowl
- 2 scoops whey
- 5 Table spoons of Farmers Union Greek yoghurt
- 60g Berries or Strawberies
- Depending on Carb days I add the oats or weetbix

Meal 2 – Lunch
- Low‑carb wrap with Tuna and veggies
- Egg‑white omelette with vegetables
- Chicken, rice and veggies
(I tend to rotate between set meals weekly)

Snack
- Fibre Boost bar
- Watermelon
- Avocado
- Mixed Nuts

Meal 4 – Pre‑Gym
- Low‑carb wrap with Tuna
- Rice Crackers with Honey Comb
- Preworkout with a sprinkle of Salt. (Crazy pump)

Meal 5 – Post‑Gym
- Whey protein 2 Scoops

Dinner
- Lean protein (fish, chicken, sausages)
- Small serve of rice
- Egg whites Or Omelette
- Bowl of Tuna on a bed of Salad
(I also switch this up and rotate through the list)

---

Current Cycle & Blood Work
I get my blood work every quater which I will upload in the attachments.

- Current cycle @Raptor Labs Test E 400mg (0.2mg every Mon, Wed, Friday)
(Please see photos for results)

Hope this intro is of standard. I have logged 1.5 years of activity in my phone which made this so much easier to summarise.

Look forward to the next one!

Keep up the good work man. The dinner looks fantastic. I like the mix of the chicken, fish, and sausage with rice. That is pretty simple. @Thegame0006

 

[Thegame0006]

Keep up the good work man. The dinner looks fantastic. I like the mix of the chicken, fish, and sausage with rice. That is pretty simple. @Thegame0006

Appreciate the kind words.. I try and stick with what works and doesnt screw my stomach. Getting lean is so much harder than bulking, but giving it a good bloody crack. Aiming for 10 - 12%

 

[2Thick]

I MADE IT.. bit the bullet and decided to log

My Intro:
I’m starting this log because I know there are a lot of guys out there who’ve felt exactly how I did flat, foggy, low libido, no sex drive, no motivation, and watching your body slip away from you no matter how hard you try.

For a long time, I felt like absolute shit.
I tried everything (Man Shake, clen, starving myself, punishing myself with cardio, cutting food to the bone) all the usual desperation moves.
And like many, I thought I just needed to “push harder.”
Turns out, I didn’t have to punish myself at all ... something deeper was going on.

---

The Low Test Reality
I did the right thing and went to the doctor.
Two consecutive blood tests came back with testosterone levels of 9.

Instead of actually talking to me about it, the doctor wanted me to go do a sleep apnea test.
My sleep is perfect.. after the days I have at work, I could fall asleep standing up.
The problem wasn’t sleep.
It was the fog, the dead libido, the zero drive, the lack of motivation, and the tyre forming around my waist that disgusted me.

In my 20s I was shredded, felt like a superstar, and could eat whatever I wanted.
Seeing myself fall apart hit me hard.

My Life Context
I work a modest amount of hours during the week, but I’ve got a busy household.
I train at 7–8pm every night because I’ve got a young son, and I don’t expect my wife to do everything on her own.

Those sacrifices, the late nights, the long days, they make the results mean so much more.
Anyone who trains after a full day of work and family life knows exactly what I mean.

Why I’m Here
I reached out to this forum because honestly, without places like this, a lot of us would be isolated.
You can’t talk about this stuff with everyone.
But here, you can share your story, learn from others, and get advice from people who are walking the same path.

I’ve used gear in the past, short runs of test prop and primobolan and had good experiences.
But I went years without touching anything.
Then I saw that photo last year…
The one that made me say:
“That’s it. I’m done.”

That was the moment everything changed.

The Photos & The Groundwork
The photos I’ve uploaded are a timeline.
People will see progress but I see the work I put in before a single drop of test entered my body. This should be a testament that i dont care what the next lad is doing, I HAVE to be here to see my son grow, that means do it the RIGHT way!

The dieting. The cardio. The discipline.
The nights I trained exhausted.
The mornings I woke up feeling like a shell of myself but still pushed through.

I don’t want anyone thinking this transformation is “just the gear.”
The groundwork was done long before.


My Message to Anyone Reading!
Testosterone isn’t a magic fix.
It’s not a bandaid.
It won’t save you from bad habits or a bad mindset.

If you’re thinking about PCT before you’ve even started, maybe take a step back and ask yourself why you’re doing it.

For me, this wasn’t about shortcuts.
It was about fixing my mental state, my drive, my confidence, and then rebuilding the physical side from there.

This log is my journey. The honest version and I hope it helps someone else who’s been feeling the same way.

---

My Transformation Summary (Updated With Full Timeline)

I began this entire process in August 2025 at 90.8 kg.
Today, i weigh 75.6 kg as of the 12 May 2026.

That is a total loss of 15.2 kg, with the majority being fat while maintaining and in many cases increasing strength.

Weight Timeline
- August 2025: 90.8 kg (starting point)
- November 2025 84kg
- Feb 2026: ~79.2 kg
- Mar 2026: fluctuating 79–81.7 kg (recomp phase)
- Apr 2026: 77.7 kg
- May 2026 (today): 75.6 kg

Recomposition timeline:
- Fat down
- Muscle up
- Strength up
- Waist tighter
- Chest and belly visibly leaner
- Pumps and fullness improved with carb timing and carb loading

I have stayed consistent in the diet, training, and cardio is the reason this worked.

---

Diet Log
My diet has been extremely structured, high‑protein, and low‑fat with controlled carbs.

Daily Eating Pattern
- High‑protein breakfast
- Lean protein lunch
- High‑protein snacks or Healthy fats
- Pre‑gym wrap or rice crackers with honey
- Post‑gym whey
- Lean dinner

Foods I Eat Consistently
- Whey protein (Gold Standard, R1, WPI Synergy and high carb days i use monst3r gainer by Anabolix)
- Greek yoghurt (full‑fat, no sugar)
- Organic frozen fruits (blueberries & Strawberries)
- Eggs + egg whites
- Chicken breast
- Whiting fish
- Tuna cans
- Low‑carb wraps
- Cold Pressed Fibre Boost bar (20g protein, 25g fibre, 0.7g carbs)
- Vegetables: pumpkin, carrot, broccoli, sweet potato
- Avocados

Macro Pattern Average Daily
- Protein: 150–200g
- Carbs: 70–180g
- Fat: 30–65g

Calorie Tatget:
- Fat Loss Phase (1600)
- Calories now - 2000 - 2500

This macro setup is why i have been able to lose fat while gaining strength.

---

Training Log
My training is high‑volume bodybuilding with progressive overload. I try and do stair master after every session as a mental break and cardiovascular health. Maybe overkill but I love it.

Training Style
- Daily sessions 6 days a week usually if I dont have weekend work on.
- Heavy compounds
- High‑volume isolation
- Progressive overload
- Pump‑focused work
- Strength increasing weekly

Exercise Variations i use:
Biceps day:
- Barbell curls
- Dumbbell curls
- Cable curls
- Hammer curls
- Machine curls

Shoulders day:
- Shoulder press
- Lateral raises
- Rear delt fly
- Upright rows
- Cable laterals

Chest
- Flat bench
- Decline Bench
- Chest flys top, middle and low
- Barbell Chest presses
- Dips
- Seated chest press
- Seated wide chest press full motion

Back Day Exercises
- Lat Pulldown - wide, medium, or underhand variations
- Seated Row - close‑grip and wide‑grip
- Barbell Row
- Dumbbell Row - single‑arm, full stretch
- T‑Bar Row - Chest‑supported
- Cable Pullover
- Machine Row - plate‑loaded or selectorised
- Deadlift

---

Leg Day Exercises
- Leg Press
- Hack Squat
- Barbell Squat — back or front squat
- Leg Extension
- Hamstring Curl — seated or lying dependinf on machine availability
- Romanian Deadlift
- Walking Lunges dumbbells
- Calf Raises — seated

---

Abs / Core Exercises
- Cable Crunch
- Hanging Leg Raise
- Decline Sit‑Up

---

Cardio Routine
- Stair Master 20mins HIIT
- 20 minutes incline treadmill after weights
- Occasional extra sessions on rest days
- Helps fat loss, HDL, and conditioning

---

Supplement Routine

Currently using
- Vitamin C
- Digestive enzymes
- N2guard
- Probiotics
- Oil of Oregano 10:1
- Tudca
- NAC

(Depending on how my rotator cuff is another addition of GLOW stack may be added - stuff is magic)

---

Morning Routine
My mornings are extremely consistent:

1. Hydration
2. Protein bowl (whey + yoghurt + berries)
3. Eggs + egg whites
4. Work
5. Lean protein lunch

---

Full Day of Eating

Meal 1 – Morning bowl
- 2 scoops whey
- 5 Table spoons of Farmers Union Greek yoghurt
- 60g Berries or Strawberies
- Depending on Carb days I add the oats or weetbix

Meal 2 – Lunch
- Low‑carb wrap with Tuna and veggies
- Egg‑white omelette with vegetables
- Chicken, rice and veggies
(I tend to rotate between set meals weekly)

Snack
- Fibre Boost bar
- Watermelon
- Avocado
- Mixed Nuts

Meal 4 – Pre‑Gym
- Low‑carb wrap with Tuna
- Rice Crackers with Honey Comb
- Preworkout with a sprinkle of Salt. (Crazy pump)

Meal 5 – Post‑Gym
- Whey protein 2 Scoops

Dinner
- Lean protein (fish, chicken, sausages)
- Small serve of rice
- Egg whites Or Omelette
- Bowl of Tuna on a bed of Salad
(I also switch this up and rotate through the list)

---

Current Cycle & Blood Work
I get my blood work every quater which I will upload in the attachments.

- Current cycle @Raptor Labs Test E 400mg (0.2mg every Mon, Wed, Friday)
(Please see photos for results)

Hope this intro is of standard. I have logged 1.5 years of activity in my phone which made this so much easier to summarise.

Look forward to the next one!

TRT is absolutely a game changer for many. @Thegame0006 you were able to change things up and you were able to get on a good stack. I really respect that.

 

[Thegame0006]

TRT is absolutely a game changer for many. @Thegame0006 you were able to change things up and you were able to get on a good stack. I really respect that.

Honestly very heart-warming messages from you all, love the brotherly spirit that you all have stopped in to checkout my log.

Will be exciting to see where I can take this. Really looking forward to it.

 

[Mobster]

Nice write up. It can feel like it's just you but it stupidly common among the over 35's.

You've taken the first step to a feeling better

 

[LevButlerov]

Your a legend. Honestly hope first go was good appreciate all the kind words and look forward to providing more details shortly

EVO family support

 

[Thegame0006]

Today's weigh in - 74.8kg (have not seen this weight since i was in my 20s

Supplement Routine
- Digestive enzymes — Took 2 capsules with my (breakfast + lunch). Super Enzymes
- Men’s multivitamin - Rule 1 — 2 tablets
- Oil of Oregano 10:1 — 2 capsules
- TUDCA + NAC — 1000 mg
- Omega‑3 fish oil — 2 gel capsules
- N2Guard — 4 capsules per day (split 2 + 2)
- Creatine 5grams in the morning with 600ml of water

Morning Breakfast
- 5 tbsp Farmers Union full‑fat yoghurt
- 2 scoops WPI Synergy (≈60 g protein)
- 30 g strawberries
- ½ cup oats

Hydration
- 2.5 L water
- + Drip electrolytes mixed in

Snack
- 1x banana

Lunch
- 2 cups steamed white rice
- 160 g goat curry meat
- Mixed veggies

Pre‑Gym refuel
- 1 cup white rice
- 1 tin tuna flakes (drained + dried)
- Added oregano + cayenne pepper

Pre‑Workout
- 1 scoop Ghost pre‑workout
- ½ tsp pink salt

Dinner after gym
- 1 piece steak
- 600ml water

Gym Workout – Chest Day

Chest Press
- 80 kg × 10
- 100 kg × 10
- 110 kg × 6
- Back‑off: 80 kg × 15

Incline Chest Press
- 100 kg × 10
- 100 kg × 8
- 110 kg × 6
- Back‑off: 80 kg × 14

Cable Chest Flys
High setting:
- 20 kg × 10
- 30 kg × 10
- 40 kg × 10

Medium setting:
- 25 kg × 10
- 30 kg × 10
- 40 kg × 8

Low setting:
- 20 kg × 10
- 25 kg × 10
- 25 kg × 6 (failure)

Cardio Finisher
- 15 minutes StairMaster
- Level 9
- Absolutely wrecked but pushed through

Daily Macro Summary
Total for the day:
- Protein: ≈ 214 g
- Carbs: ≈ 305 g
- Fat: ≈ 63 g
- Calories: ≈ 2,455 kcal

Tomorrow i will be taking the advice from those who commented and backing of my trt dose to 0.1 every monday wednesday and friday.

 

[LevButlerov]

Today's weigh in - 74.8kg (have not seen this weight since i was in my 20s

Supplement Routine
- Digestive enzymes — Took 2 capsules with my (breakfast + lunch). Super Enzymes
- Men’s multivitamin - Rule 1 — 2 tablets
- Oil of Oregano 10:1 — 2 capsules
- TUDCA + NAC — 1000 mg
- Omega‑3 fish oil — 2 gel capsules
- N2Guard — 4 capsules per day (split 2 + 2)
- Creatine 5grams in the morning with 600ml of water

Morning Breakfast
- 5 tbsp Farmers Union full‑fat yoghurt
- 2 scoops WPI Synergy (≈60 g protein)
- 30 g strawberries
- ½ cup oats

Hydration
- 2.5 L water
- + Drip electrolytes mixed in

Snack
- 1x banana

Lunch
- 2 cups steamed white rice
- 160 g goat curry meat
- Mixed veggies

Pre‑Gym refuel
- 1 cup white rice
- 1 tin tuna flakes (drained + dried)
- Added oregano + cayenne pepper

Pre‑Workout
- 1 scoop Ghost pre‑workout
- ½ tsp pink salt

Dinner after gym
- 1 piece steak
- 600ml water

Gym Workout – Chest Day

Chest Press
- 80 kg × 10
- 100 kg × 10
- 110 kg × 6
- Back‑off: 80 kg × 15

Incline Chest Press
- 100 kg × 10
- 100 kg × 8
- 110 kg × 6
- Back‑off: 80 kg × 14

Cable Chest Flys
High setting:
- 20 kg × 10
- 30 kg × 10
- 40 kg × 10

Medium setting:
- 25 kg × 10
- 30 kg × 10
- 40 kg × 8

Low setting:
- 20 kg × 10
- 25 kg × 10
- 25 kg × 6 (failure)

Cardio Finisher
- 15 minutes StairMaster
- Level 9
- Absolutely wrecked but pushed through

Daily Macro Summary
Total for the day:
- Protein: ≈ 214 g
- Carbs: ≈ 305 g
- Fat: ≈ 63 g
- Calories: ≈ 2,455 kcal

Tomorrow i will be taking the advice from those who commented and backing of my trt dose to 0.1 every monday wednesday and friday.

love the steak and meal pics @Thegame0006 and what is your new TRT dose?

 

[Thegame0006]

love the steak and meal pics @Thegame0006 and what is your new TRT dose?

Test E 400mg
Currently on 0.2mg 3 times a week =
240 mg per week which still gave me a 2000+ test reading on my bloods

Going to bring it down a little to 120mg per week split between 3 doses @ 0.1 and then let that settle, as I said im not doing this to get huge i want to feel great again.
Then I will re-evaluate the situation and stick with something like masterone as I love that compound.
TRT is the best thing I've done imo.

 

[Ulter]

I MADE IT.. bit the bullet and decided to log

My Intro:
I’m starting this log because I know there are a lot of guys out there who’ve felt exactly how I did flat, foggy, low libido, no sex drive, no motivation, and watching your body slip away from you no matter how hard you try.

For a long time, I felt like absolute shit.
I tried everything (Man Shake, clen, starving myself, punishing myself with cardio, cutting food to the bone) all the usual desperation moves.
And like many, I thought I just needed to “push harder.”
Turns out, I didn’t have to punish myself at all ... something deeper was going on.

---

The Low Test Reality
I did the right thing and went to the doctor.
Two consecutive blood tests came back with testosterone levels of 9.

Instead of actually talking to me about it, the doctor wanted me to go do a sleep apnea test.
My sleep is perfect.. after the days I have at work, I could fall asleep standing up.
The problem wasn’t sleep.
It was the fog, the dead libido, the zero drive, the lack of motivation, and the tyre forming around my waist that disgusted me.

In my 20s I was shredded, felt like a superstar, and could eat whatever I wanted.
Seeing myself fall apart hit me hard.

My Life Context
I work a modest amount of hours during the week, but I’ve got a busy household.
I train at 7–8pm every night because I’ve got a young son, and I don’t expect my wife to do everything on her own.

Those sacrifices, the late nights, the long days, they make the results mean so much more.
Anyone who trains after a full day of work and family life knows exactly what I mean.

Why I’m Here
I reached out to this forum because honestly, without places like this, a lot of us would be isolated.
You can’t talk about this stuff with everyone.
But here, you can share your story, learn from others, and get advice from people who are walking the same path.

I’ve used gear in the past, short runs of test prop and primobolan and had good experiences.
But I went years without touching anything.
Then I saw that photo last year…
The one that made me say:
“That’s it. I’m done.”

That was the moment everything changed.

The Photos & The Groundwork
The photos I’ve uploaded are a timeline.
People will see progress but I see the work I put in before a single drop of test entered my body. This should be a testament that i dont care what the next lad is doing, I HAVE to be here to see my son grow, that means do it the RIGHT way!

The dieting. The cardio. The discipline.
The nights I trained exhausted.
The mornings I woke up feeling like a shell of myself but still pushed through.

I don’t want anyone thinking this transformation is “just the gear.”
The groundwork was done long before.


My Message to Anyone Reading!
Testosterone isn’t a magic fix.
It’s not a bandaid.
It won’t save you from bad habits or a bad mindset.

If you’re thinking about PCT before you’ve even started, maybe take a step back and ask yourself why you’re doing it.

For me, this wasn’t about shortcuts.
It was about fixing my mental state, my drive, my confidence, and then rebuilding the physical side from there.

This log is my journey. The honest version and I hope it helps someone else who’s been feeling the same way.

---

My Transformation Summary (Updated With Full Timeline)

I began this entire process in August 2025 at 90.8 kg.
Today, i weigh 75.6 kg as of the 12 May 2026.

That is a total loss of 15.2 kg, with the majority being fat while maintaining and in many cases increasing strength.

Weight Timeline
- August 2025: 90.8 kg (starting point)
- November 2025 84kg
- Feb 2026: ~79.2 kg
- Mar 2026: fluctuating 79–81.7 kg (recomp phase)
- Apr 2026: 77.7 kg
- May 2026 (today): 75.6 kg

Recomposition timeline:
- Fat down
- Muscle up
- Strength up
- Waist tighter
- Chest and belly visibly leaner
- Pumps and fullness improved with carb timing and carb loading

I have stayed consistent in the diet, training, and cardio is the reason this worked.

---

Diet Log
My diet has been extremely structured, high‑protein, and low‑fat with controlled carbs.

Daily Eating Pattern
- High‑protein breakfast
- Lean protein lunch
- High‑protein snacks or Healthy fats
- Pre‑gym wrap or rice crackers with honey
- Post‑gym whey
- Lean dinner

Foods I Eat Consistently
- Whey protein (Gold Standard, R1, WPI Synergy and high carb days i use monst3r gainer by Anabolix)
- Greek yoghurt (full‑fat, no sugar)
- Organic frozen fruits (blueberries & Strawberries)
- Eggs + egg whites
- Chicken breast
- Whiting fish
- Tuna cans
- Low‑carb wraps
- Cold Pressed Fibre Boost bar (20g protein, 25g fibre, 0.7g carbs)
- Vegetables: pumpkin, carrot, broccoli, sweet potato
- Avocados

Macro Pattern Average Daily
- Protein: 150–200g
- Carbs: 70–180g
- Fat: 30–65g

Calorie Tatget:
- Fat Loss Phase (1600)
- Calories now - 2000 - 2500

This macro setup is why i have been able to lose fat while gaining strength.

---

Training Log
My training is high‑volume bodybuilding with progressive overload. I try and do stair master after every session as a mental break and cardiovascular health. Maybe overkill but I love it.

Training Style
- Daily sessions 6 days a week usually if I dont have weekend work on.
- Heavy compounds
- High‑volume isolation
- Progressive overload
- Pump‑focused work
- Strength increasing weekly

Exercise Variations i use:
Biceps day:
- Barbell curls
- Dumbbell curls
- Cable curls
- Hammer curls
- Machine curls

Shoulders day:
- Shoulder press
- Lateral raises
- Rear delt fly
- Upright rows
- Cable laterals

Chest
- Flat bench
- Decline Bench
- Chest flys top, middle and low
- Barbell Chest presses
- Dips
- Seated chest press
- Seated wide chest press full motion

Back Day Exercises
- Lat Pulldown - wide, medium, or underhand variations
- Seated Row - close‑grip and wide‑grip
- Barbell Row
- Dumbbell Row - single‑arm, full stretch
- T‑Bar Row - Chest‑supported
- Cable Pullover
- Machine Row - plate‑loaded or selectorised
- Deadlift

---

Leg Day Exercises
- Leg Press
- Hack Squat
- Barbell Squat — back or front squat
- Leg Extension
- Hamstring Curl — seated or lying dependinf on machine availability
- Romanian Deadlift
- Walking Lunges dumbbells
- Calf Raises — seated

---

Abs / Core Exercises
- Cable Crunch
- Hanging Leg Raise
- Decline Sit‑Up

---

Cardio Routine
- Stair Master 20mins HIIT
- 20 minutes incline treadmill after weights
- Occasional extra sessions on rest days
- Helps fat loss, HDL, and conditioning

---

Supplement Routine

Currently using
- Vitamin C
- Digestive enzymes
- N2guard
- Probiotics
- Oil of Oregano 10:1
- Tudca
- NAC

(Depending on how my rotator cuff is another addition of GLOW stack may be added - stuff is magic)

---

Morning Routine
My mornings are extremely consistent:

1. Hydration
2. Protein bowl (whey + yoghurt + berries)
3. Eggs + egg whites
4. Work
5. Lean protein lunch

---

Full Day of Eating

Meal 1 – Morning bowl
- 2 scoops whey
- 5 Table spoons of Farmers Union Greek yoghurt
- 60g Berries or Strawberies
- Depending on Carb days I add the oats or weetbix

Meal 2 – Lunch
- Low‑carb wrap with Tuna and veggies
- Egg‑white omelette with vegetables
- Chicken, rice and veggies
(I tend to rotate between set meals weekly)

Snack
- Fibre Boost bar
- Watermelon
- Avocado
- Mixed Nuts

Meal 4 – Pre‑Gym
- Low‑carb wrap with Tuna
- Rice Crackers with Honey Comb
- Preworkout with a sprinkle of Salt. (Crazy pump)

Meal 5 – Post‑Gym
- Whey protein 2 Scoops

Dinner
- Lean protein (fish, chicken, sausages)
- Small serve of rice
- Egg whites Or Omelette
- Bowl of Tuna on a bed of Salad
(I also switch this up and rotate through the list)

---

Current Cycle & Blood Work
I get my blood work every quater which I will upload in the attachments.

- Current cycle @Raptor Labs Test E 400mg (0.2mg every Mon, Wed, Friday)
(Please see photos for results)

Hope this intro is of standard. I have logged 1.5 years of activity in my phone which made this so much easier to summarise.

Look forward to the next one!

@Thegame0006 amazing job on this, man. You are improving little by little. I like the simple pre-gym meal that you have. It seems to be pretty easy to digest. Just be careful with the condiments.

 

[ceo]

Today's weigh in - 74.8kg (have not seen this weight since i was in my 20s

Supplement Routine
- Digestive enzymes — Took 2 capsules with my (breakfast + lunch). Super Enzymes
- Men’s multivitamin - Rule 1 — 2 tablets
- Oil of Oregano 10:1 — 2 capsules
- TUDCA + NAC — 1000 mg
- Omega‑3 fish oil — 2 gel capsules
- N2Guard — 4 capsules per day (split 2 + 2)
- Creatine 5grams in the morning with 600ml of water

Morning Breakfast
- 5 tbsp Farmers Union full‑fat yoghurt
- 2 scoops WPI Synergy (≈60 g protein)
- 30 g strawberries
- ½ cup oats

Hydration
- 2.5 L water
- + Drip electrolytes mixed in

Snack
- 1x banana

Lunch
- 2 cups steamed white rice
- 160 g goat curry meat
- Mixed veggies

Pre‑Gym refuel
- 1 cup white rice
- 1 tin tuna flakes (drained + dried)
- Added oregano + cayenne pepper

Pre‑Workout
- 1 scoop Ghost pre‑workout
- ½ tsp pink salt

Dinner after gym
- 1 piece steak
- 600ml water

Gym Workout – Chest Day

Chest Press
- 80 kg × 10
- 100 kg × 10
- 110 kg × 6
- Back‑off: 80 kg × 15

Incline Chest Press
- 100 kg × 10
- 100 kg × 8
- 110 kg × 6
- Back‑off: 80 kg × 14

Cable Chest Flys
High setting:
- 20 kg × 10
- 30 kg × 10
- 40 kg × 10

Medium setting:
- 25 kg × 10
- 30 kg × 10
- 40 kg × 8

Low setting:
- 20 kg × 10
- 25 kg × 10
- 25 kg × 6 (failure)

Cardio Finisher
- 15 minutes StairMaster
- Level 9
- Absolutely wrecked but pushed through

Daily Macro Summary
Total for the day:
- Protein: ≈ 214 g
- Carbs: ≈ 305 g
- Fat: ≈ 63 g
- Calories: ≈ 2,455 kcal

Tomorrow i will be taking the advice from those who commented and backing of my trt dose to 0.1 every monday wednesday and friday.

Bros, hell yeah, now those are some good meals right there. I could eat that steak every day. My wife gets the good steak from Japan. @Thegame0006

 

[ballin2504]

I MADE IT.. bit the bullet and decided to log

My Intro:
I’m starting this log because I know there are a lot of guys out there who’ve felt exactly how I did flat, foggy, low libido, no sex drive, no motivation, and watching your body slip away from you no matter how hard you try.

For a long time, I felt like absolute shit.
I tried everything (Man Shake, clen, starving myself, punishing myself with cardio, cutting food to the bone) all the usual desperation moves.
And like many, I thought I just needed to “push harder.”
Turns out, I didn’t have to punish myself at all ... something deeper was going on.

---

The Low Test Reality
I did the right thing and went to the doctor.
Two consecutive blood tests came back with testosterone levels of 9.

Instead of actually talking to me about it, the doctor wanted me to go do a sleep apnea test.
My sleep is perfect.. after the days I have at work, I could fall asleep standing up.
The problem wasn’t sleep.
It was the fog, the dead libido, the zero drive, the lack of motivation, and the tyre forming around my waist that disgusted me.

In my 20s I was shredded, felt like a superstar, and could eat whatever I wanted.
Seeing myself fall apart hit me hard.

My Life Context
I work a modest amount of hours during the week, but I’ve got a busy household.
I train at 7–8pm every night because I’ve got a young son, and I don’t expect my wife to do everything on her own.

Those sacrifices, the late nights, the long days, they make the results mean so much more.
Anyone who trains after a full day of work and family life knows exactly what I mean.

Why I’m Here
I reached out to this forum because honestly, without places like this, a lot of us would be isolated.
You can’t talk about this stuff with everyone.
But here, you can share your story, learn from others, and get advice from people who are walking the same path.

I’ve used gear in the past, short runs of test prop and primobolan and had good experiences.
But I went years without touching anything.
Then I saw that photo last year…
The one that made me say:
“That’s it. I’m done.”

That was the moment everything changed.

The Photos & The Groundwork
The photos I’ve uploaded are a timeline.
People will see progress but I see the work I put in before a single drop of test entered my body. This should be a testament that i dont care what the next lad is doing, I HAVE to be here to see my son grow, that means do it the RIGHT way!

The dieting. The cardio. The discipline.
The nights I trained exhausted.
The mornings I woke up feeling like a shell of myself but still pushed through.

I don’t want anyone thinking this transformation is “just the gear.”
The groundwork was done long before.


My Message to Anyone Reading!
Testosterone isn’t a magic fix.
It’s not a bandaid.
It won’t save you from bad habits or a bad mindset.

If you’re thinking about PCT before you’ve even started, maybe take a step back and ask yourself why you’re doing it.

For me, this wasn’t about shortcuts.
It was about fixing my mental state, my drive, my confidence, and then rebuilding the physical side from there.

This log is my journey. The honest version and I hope it helps someone else who’s been feeling the same way.

---

My Transformation Summary (Updated With Full Timeline)

I began this entire process in August 2025 at 90.8 kg.
Today, i weigh 75.6 kg as of the 12 May 2026.

That is a total loss of 15.2 kg, with the majority being fat while maintaining and in many cases increasing strength.

Weight Timeline
- August 2025: 90.8 kg (starting point)
- November 2025 84kg
- Feb 2026: ~79.2 kg
- Mar 2026: fluctuating 79–81.7 kg (recomp phase)
- Apr 2026: 77.7 kg
- May 2026 (today): 75.6 kg

Recomposition timeline:
- Fat down
- Muscle up
- Strength up
- Waist tighter
- Chest and belly visibly leaner
- Pumps and fullness improved with carb timing and carb loading

I have stayed consistent in the diet, training, and cardio is the reason this worked.

---

Diet Log
My diet has been extremely structured, high‑protein, and low‑fat with controlled carbs.

Daily Eating Pattern
- High‑protein breakfast
- Lean protein lunch
- High‑protein snacks or Healthy fats
- Pre‑gym wrap or rice crackers with honey
- Post‑gym whey
- Lean dinner

Foods I Eat Consistently
- Whey protein (Gold Standard, R1, WPI Synergy and high carb days i use monst3r gainer by Anabolix)
- Greek yoghurt (full‑fat, no sugar)
- Organic frozen fruits (blueberries & Strawberries)
- Eggs + egg whites
- Chicken breast
- Whiting fish
- Tuna cans
- Low‑carb wraps
- Cold Pressed Fibre Boost bar (20g protein, 25g fibre, 0.7g carbs)
- Vegetables: pumpkin, carrot, broccoli, sweet potato
- Avocados

Macro Pattern Average Daily
- Protein: 150–200g
- Carbs: 70–180g
- Fat: 30–65g

Calorie Tatget:
- Fat Loss Phase (1600)
- Calories now - 2000 - 2500

This macro setup is why i have been able to lose fat while gaining strength.

---

Training Log
My training is high‑volume bodybuilding with progressive overload. I try and do stair master after every session as a mental break and cardiovascular health. Maybe overkill but I love it.

Training Style
- Daily sessions 6 days a week usually if I dont have weekend work on.
- Heavy compounds
- High‑volume isolation
- Progressive overload
- Pump‑focused work
- Strength increasing weekly

Exercise Variations i use:
Biceps day:
- Barbell curls
- Dumbbell curls
- Cable curls
- Hammer curls
- Machine curls

Shoulders day:
- Shoulder press
- Lateral raises
- Rear delt fly
- Upright rows
- Cable laterals

Chest
- Flat bench
- Decline Bench
- Chest flys top, middle and low
- Barbell Chest presses
- Dips
- Seated chest press
- Seated wide chest press full motion

Back Day Exercises
- Lat Pulldown - wide, medium, or underhand variations
- Seated Row - close‑grip and wide‑grip
- Barbell Row
- Dumbbell Row - single‑arm, full stretch
- T‑Bar Row - Chest‑supported
- Cable Pullover
- Machine Row - plate‑loaded or selectorised
- Deadlift

---

Leg Day Exercises
- Leg Press
- Hack Squat
- Barbell Squat — back or front squat
- Leg Extension
- Hamstring Curl — seated or lying dependinf on machine availability
- Romanian Deadlift
- Walking Lunges dumbbells
- Calf Raises — seated

---

Abs / Core Exercises
- Cable Crunch
- Hanging Leg Raise
- Decline Sit‑Up

---

Cardio Routine
- Stair Master 20mins HIIT
- 20 minutes incline treadmill after weights
- Occasional extra sessions on rest days
- Helps fat loss, HDL, and conditioning

---

Supplement Routine

Currently using
- Vitamin C
- Digestive enzymes
- N2guard
- Probiotics
- Oil of Oregano 10:1
- Tudca
- NAC

(Depending on how my rotator cuff is another addition of GLOW stack may be added - stuff is magic)

---

Morning Routine
My mornings are extremely consistent:

1. Hydration
2. Protein bowl (whey + yoghurt + berries)
3. Eggs + egg whites
4. Work
5. Lean protein lunch

---

Full Day of Eating

Meal 1 – Morning bowl
- 2 scoops whey
- 5 Table spoons of Farmers Union Greek yoghurt
- 60g Berries or Strawberies
- Depending on Carb days I add the oats or weetbix

Meal 2 – Lunch
- Low‑carb wrap with Tuna and veggies
- Egg‑white omelette with vegetables
- Chicken, rice and veggies
(I tend to rotate between set meals weekly)

Snack
- Fibre Boost bar
- Watermelon
- Avocado
- Mixed Nuts

Meal 4 – Pre‑Gym
- Low‑carb wrap with Tuna
- Rice Crackers with Honey Comb
- Preworkout with a sprinkle of Salt. (Crazy pump)

Meal 5 – Post‑Gym
- Whey protein 2 Scoops

Dinner
- Lean protein (fish, chicken, sausages)
- Small serve of rice
- Egg whites Or Omelette
- Bowl of Tuna on a bed of Salad
(I also switch this up and rotate through the list)

---

Current Cycle & Blood Work
I get my blood work every quater which I will upload in the attachments.

- Current cycle @Raptor Labs Test E 400mg (0.2mg every Mon, Wed, Friday)
(Please see photos for results)

Hope this intro is of standard. I have logged 1.5 years of activity in my phone which made this so much easier to summarise.

Look forward to the next one!

@Thegame0006 damn good start to the log man! Looking really good. Let’s get it

 

[stevesmi]

Indeed, you articulated that perfectly brother. Something had to be done, or I cant imagine what things would have looked like now.

yeah it starts now

 

[Thegame0006]

@Thegame0006 amazing job on this, man. You are improving little by little. I like the simple pre-gym meal that you have. It seems to be pretty easy to digest. Just be careful with the condiments.

Appreciate the words brother

 

[Thegame0006]

Bros, hell yeah, now those are some good meals right there. I could eat that steak every day. My wife gets the good steak from Japan. @Thegame0006

Love a good steak nothing compares

 

[Thegame0006]

@Thegame0006 damn good start to the log man! Looking really good. Let’s get it

Thanks for checking it out, cant wait to see it in full motion

 

[LevButlerov]

Test E 400mg
Currently on 0.2mg 3 times a week =
240 mg per week which still gave me a 2000+ test reading on my bloods

Going to bring it down a little to 120mg per week split between 3 doses @ 0.1 and then let that settle, as I said im not doing this to get huge i want to feel great again.
Then I will re-evaluate the situation and stick with something like masterone as I love that compound.
TRT is the best thing I've done imo.

120 a bit low tbh at least 150 i think is what you need masteron? why not eq? @Thegame0006

 

[Thegame0006]

120 a bit low tbh at least 150 i think is what you need masteron? why not eq? @Thegame0006

I was always told by an IFBB pro when I was younger, if you have masterone available use that. Boldenone on lipids and bloods is a disaster if not done correctly.

Used mast and primo when I was younger and they work well with the look that I like.
Regarding the dose ill bring it down to 0.1 and readjust as needed, can always go up if needed. I seem to respond really well with minimal amounts. @Raptor Labs

 

[LevButlerov]

I was always told by an IFBB pro when I was younger, if you have masterone available use that. Boldenone on lipids and bloods is a disaster if not done correctly.

Used mast and primo when I was younger and they work well with the look that I like.
Regarding the dose ill bring it down to 0.1 and readjust as needed, can always go up if needed. I seem to respond really well with minimal amounts. @Raptor Labs

IFBB pros dont know much tbh I wouldn't worry about it @Thegame0006

 

[ceo]

Love a good steak nothing compares

Bros, yes, steak is definitely one of my favorites.

 

[Ulter]

Appreciate the words brother

EVO family respect.

 

[ROIDDERS]

Appreciate the kind words.. I try and stick with what works and doesnt screw my stomach. Getting lean is so much harder than bulking, but giving it a good bloody crack. Aiming for 10 - 12%

10 to 12% body fat is definitely in the cards.

 

[2Thick]

Honestly very heart-warming messages from you all, love the brotherly spirit that you all have stopped in to checkout my log.

Will be exciting to see where I can take this. Really looking forward to it.

Evo family has 100% love for you.

 

[Tiger Salman Khan]

I MADE IT.. bit the bullet and decided to log

My Intro:
I’m starting this log because I know there are a lot of guys out there who’ve felt exactly how I did flat, foggy, low libido, no sex drive, no motivation, and watching your body slip away from you no matter how hard you try.

For a long time, I felt like absolute shit.
I tried everything (Man Shake, clen, starving myself, punishing myself with cardio, cutting food to the bone) all the usual desperation moves.
And like many, I thought I just needed to “push harder.”
Turns out, I didn’t have to punish myself at all ... something deeper was going on.

---

The Low Test Reality
I did the right thing and went to the doctor.
Two consecutive blood tests came back with testosterone levels of 9.

Instead of actually talking to me about it, the doctor wanted me to go do a sleep apnea test.
My sleep is perfect.. after the days I have at work, I could fall asleep standing up.
The problem wasn’t sleep.
It was the fog, the dead libido, the zero drive, the lack of motivation, and the tyre forming around my waist that disgusted me.

In my 20s I was shredded, felt like a superstar, and could eat whatever I wanted.
Seeing myself fall apart hit me hard.

My Life Context
I work a modest amount of hours during the week, but I’ve got a busy household.
I train at 7–8pm every night because I’ve got a young son, and I don’t expect my wife to do everything on her own.

Those sacrifices, the late nights, the long days, they make the results mean so much more.
Anyone who trains after a full day of work and family life knows exactly what I mean.

Why I’m Here
I reached out to this forum because honestly, without places like this, a lot of us would be isolated.
You can’t talk about this stuff with everyone.
But here, you can share your story, learn from others, and get advice from people who are walking the same path.

I’ve used gear in the past, short runs of test prop and primobolan and had good experiences.
But I went years without touching anything.
Then I saw that photo last year…
The one that made me say:
“That’s it. I’m done.”

That was the moment everything changed.

The Photos & The Groundwork
The photos I’ve uploaded are a timeline.
People will see progress but I see the work I put in before a single drop of test entered my body. This should be a testament that i dont care what the next lad is doing, I HAVE to be here to see my son grow, that means do it the RIGHT way!

The dieting. The cardio. The discipline.
The nights I trained exhausted.
The mornings I woke up feeling like a shell of myself but still pushed through.

I don’t want anyone thinking this transformation is “just the gear.”
The groundwork was done long before.


My Message to Anyone Reading!
Testosterone isn’t a magic fix.
It’s not a bandaid.
It won’t save you from bad habits or a bad mindset.

If you’re thinking about PCT before you’ve even started, maybe take a step back and ask yourself why you’re doing it.

For me, this wasn’t about shortcuts.
It was about fixing my mental state, my drive, my confidence, and then rebuilding the physical side from there.

This log is my journey. The honest version and I hope it helps someone else who’s been feeling the same way.

---

My Transformation Summary (Updated With Full Timeline)

I began this entire process in August 2025 at 90.8 kg.
Today, i weigh 75.6 kg as of the 12 May 2026.

That is a total loss of 15.2 kg, with the majority being fat while maintaining and in many cases increasing strength.

Weight Timeline
- August 2025: 90.8 kg (starting point)
- November 2025 84kg
- Feb 2026: ~79.2 kg
- Mar 2026: fluctuating 79–81.7 kg (recomp phase)
- Apr 2026: 77.7 kg
- May 2026 (today): 75.6 kg

Recomposition timeline:
- Fat down
- Muscle up
- Strength up
- Waist tighter
- Chest and belly visibly leaner
- Pumps and fullness improved with carb timing and carb loading

I have stayed consistent in the diet, training, and cardio is the reason this worked.

---

Diet Log
My diet has been extremely structured, high‑protein, and low‑fat with controlled carbs.

Daily Eating Pattern
- High‑protein breakfast
- Lean protein lunch
- High‑protein snacks or Healthy fats
- Pre‑gym wrap or rice crackers with honey
- Post‑gym whey
- Lean dinner

Foods I Eat Consistently
- Whey protein (Gold Standard, R1, WPI Synergy and high carb days i use monst3r gainer by Anabolix)
- Greek yoghurt (full‑fat, no sugar)
- Organic frozen fruits (blueberries & Strawberries)
- Eggs + egg whites
- Chicken breast
- Whiting fish
- Tuna cans
- Low‑carb wraps
- Cold Pressed Fibre Boost bar (20g protein, 25g fibre, 0.7g carbs)
- Vegetables: pumpkin, carrot, broccoli, sweet potato
- Avocados

Macro Pattern Average Daily
- Protein: 150–200g
- Carbs: 70–180g
- Fat: 30–65g

Calorie Tatget:
- Fat Loss Phase (1600)
- Calories now - 2000 - 2500

This macro setup is why i have been able to lose fat while gaining strength.

---

Training Log
My training is high‑volume bodybuilding with progressive overload. I try and do stair master after every session as a mental break and cardiovascular health. Maybe overkill but I love it.

Training Style
- Daily sessions 6 days a week usually if I dont have weekend work on.
- Heavy compounds
- High‑volume isolation
- Progressive overload
- Pump‑focused work
- Strength increasing weekly

Exercise Variations i use:
Biceps day:
- Barbell curls
- Dumbbell curls
- Cable curls
- Hammer curls
- Machine curls

Shoulders day:
- Shoulder press
- Lateral raises
- Rear delt fly
- Upright rows
- Cable laterals

Chest
- Flat bench
- Decline Bench
- Chest flys top, middle and low
- Barbell Chest presses
- Dips
- Seated chest press
- Seated wide chest press full motion

Back Day Exercises
- Lat Pulldown - wide, medium, or underhand variations
- Seated Row - close‑grip and wide‑grip
- Barbell Row
- Dumbbell Row - single‑arm, full stretch
- T‑Bar Row - Chest‑supported
- Cable Pullover
- Machine Row - plate‑loaded or selectorised
- Deadlift

---

Leg Day Exercises
- Leg Press
- Hack Squat
- Barbell Squat — back or front squat
- Leg Extension
- Hamstring Curl — seated or lying dependinf on machine availability
- Romanian Deadlift
- Walking Lunges dumbbells
- Calf Raises — seated

---

Abs / Core Exercises
- Cable Crunch
- Hanging Leg Raise
- Decline Sit‑Up

---

Cardio Routine
- Stair Master 20mins HIIT
- 20 minutes incline treadmill after weights
- Occasional extra sessions on rest days
- Helps fat loss, HDL, and conditioning

---

Supplement Routine

Currently using
- Vitamin C
- Digestive enzymes
- N2guard
- Probiotics
- Oil of Oregano 10:1
- Tudca
- NAC

(Depending on how my rotator cuff is another addition of GLOW stack may be added - stuff is magic)

---

Morning Routine
My mornings are extremely consistent:

1. Hydration
2. Protein bowl (whey + yoghurt + berries)
3. Eggs + egg whites
4. Work
5. Lean protein lunch

---

Full Day of Eating

Meal 1 – Morning bowl
- 2 scoops whey
- 5 Table spoons of Farmers Union Greek yoghurt
- 60g Berries or Strawberies
- Depending on Carb days I add the oats or weetbix

Meal 2 – Lunch
- Low‑carb wrap with Tuna and veggies
- Egg‑white omelette with vegetables
- Chicken, rice and veggies
(I tend to rotate between set meals weekly)

Snack
- Fibre Boost bar
- Watermelon
- Avocado
- Mixed Nuts

Meal 4 – Pre‑Gym
- Low‑carb wrap with Tuna
- Rice Crackers with Honey Comb
- Preworkout with a sprinkle of Salt. (Crazy pump)

Meal 5 – Post‑Gym
- Whey protein 2 Scoops

Dinner
- Lean protein (fish, chicken, sausages)
- Small serve of rice
- Egg whites Or Omelette
- Bowl of Tuna on a bed of Salad
(I also switch this up and rotate through the list)

---

Current Cycle & Blood Work
I get my blood work every quater which I will upload in the attachments.

- Current cycle @Raptor Labs Test E 400mg (0.2mg every Mon, Wed, Friday)
(Please see photos for results)

Hope this intro is of standard. I have logged 1.5 years of activity in my phone which made this so much easier to summarise.

Look forward to the next one!

@Thegame0006 Updates look awesome.....

 

[Thegame0006]

I hope so, its hard on this end of the stretch but ill get there in the end

10 to 12% body fat is definitely in the cards.

 

[Thegame0006]

@Thegame0006 Updates look awesome.....

Appreciate it heaps

 

[Thegame0006]

Evo family has 100% love for you.

Same here brother nothing but love

 

[ROIDDERS]

I hope so, its hard on this end of the stretch but ill get there in the end

you are going to accomplish anything you want.

 

[Thegame0006]

you are going to accomplish anything you want.

Appreciate the kind words but I think ill need the community help soon enough to get to the finish line

 

[Thegame0006]

Will post up tonight, copped a bad flue from my son, childcare viruses suck. Normal one minute then fever hit me like a bag of potatoes. Still recovering

 

[LevButlerov]

Will post up tonight, copped a bad flue from my son, childcare viruses suck. Normal one minute then fever hit me like a bag of potatoes. Still recovering

rest well and recover

 

[ROIDDERS]

Appreciate the kind words but I think ill need the community help soon enough to get to the finish line

that's what we do with the EVO family.

 

[2Thick]

Same here brother nothing but love

love you man. Keep it up!

 

[Thegame0006]

Yesterday’s Log — Virus, Training, Food & Recovery

Sick for 3 Days
The last 3 days I’ve been hit with a nasty virus/cold — body aches, blocked nose, low appetite, the whole lot.
Even with that, I tried to stick to my routine, keep food going in, and not let the wheels fall off completely.

Test Dose Adjustments
- Friday: lowered Test E to 0.1ml
- Saturday & Sunday: no injections, focused on hydration
- Appetite was basically gone, so I just did what I could to keep fluids and small meals in

Breakfast — Glycogen Reload
Yesterday morning I woke up feeling slightly better and decided to fuel up properly.

Breakfast:
- 4 Weet‑Bix
- 2 scoops Anabolix Monst3r Gainer
- Frozen strawberries

Almost 1,000 calories — exactly what my body needed after days of under‑eating.

Then I took my supplements, but for the first time ever I couldn’t stomach them.
Felt nauseous for hours — the virus definitely still hanging around.

Lunch — High‑Protein Pasta
Around lunchtime my wife made a high‑protein pasta with:

- 250g chicken mince
- Light sauce
- Simple, clean, and tasted unreal

Let that digest for about 2 hours, then decided to hit the gym.

Training Log

Chest Flys
- 9 total sets
- Low, medium, and high angles
- Worked up to 25kg
- Good stretch, good pump considering I was sick

Flat Bench
Managed to get a couple of solid sets in before the sickness hit again:

- 100kg × 10 reps
- 110kg × 4 reps

Strength is still there even while sick — that’s a win.

Started Feeling Like Shit Again
So I backed off the heavy work and moved to bodyweight.

Dips
- 3 sets × 15 reps

Abs & 10min stair master
Finished with some core work, kept it simple.

Evening & Dinner
Zero appetite when I got home.
Watched the Michael Jackson movie with the family, waited it out, then finally forced myself to eat:

- Bed of cold lettuce for fullness
- 2 whole eggs
- 1 large can of tuna

Simple but clean.

Before Bed
A few hours later I made a low‑calorie protein shake to keep fluids up and get something in before sleep.

Weight Update
Morning weigh‑in: 75.20 kg

Considering the sickness, low appetite, and inconsistent food intake, that’s actually a good sign — body refuelled slightly without a big spike.

Today
Feeling slightly better.
Had my dose this morning and got breakfast in.
Let’s see how the rest of the day plays out.

All things considered, I think I did pretty damn well for being sick.

 

[Thegame0006]

Need to grow them legs from all the weight I've lost

 

[HarleyGuy]

Need to grow them legs from all the weight I've lost

Welcome to EVO brother!

You have a great physique you're working with and your log is off to a great start.

Amazing transformation here and I'm looking forward to following you taking it one step further!
Having 1.5 years of self-logging in your phone is pretty impressive too, well done.

 

[Thegame0006]

Welcome to EVO brother!

You have a great physique you're working with and your log is off to a great start.

Amazing transformation here and I'm looking forward to following you taking it one step further!
Having 1.5 years of self-logging in your phone is pretty impressive too, well done.

Thankyou so much, I have notebooka full, whiteboards with different strategies i used, all to get this to point.

Doing this to look good was only a fraction of what I wanted to get out of this as longevity to keep up with my little one is the most important factor. Mental health and feeling great is something I believe comes with age and maturity as when I was younger I didn't care how I felt as long as I looked good.

If one person can learn anything from reading my log then id say its all worth it.

Thanks for the follow man I will do my best to stay as relevant and accurate as I can.
Any tips along the way to get to where im heading would be muchly appreciated

 

[LevButlerov]

Yesterday’s Log — Virus, Training, Food & Recovery

Sick for 3 Days
The last 3 days I’ve been hit with a nasty virus/cold — body aches, blocked nose, low appetite, the whole lot.
Even with that, I tried to stick to my routine, keep food going in, and not let the wheels fall off completely.

Test Dose Adjustments
- Friday: lowered Test E to 0.1ml
- Saturday & Sunday: no injections, focused on hydration
- Appetite was basically gone, so I just did what I could to keep fluids and small meals in

Breakfast — Glycogen Reload
Yesterday morning I woke up feeling slightly better and decided to fuel up properly.

Breakfast:
- 4 Weet‑Bix
- 2 scoops Anabolix Monst3r Gainer
- Frozen strawberries

Almost 1,000 calories — exactly what my body needed after days of under‑eating.

Then I took my supplements, but for the first time ever I couldn’t stomach them.
Felt nauseous for hours — the virus definitely still hanging around.

Lunch — High‑Protein Pasta
Around lunchtime my wife made a high‑protein pasta with:

- 250g chicken mince
- Light sauce
- Simple, clean, and tasted unreal

Let that digest for about 2 hours, then decided to hit the gym.

Training Log

Chest Flys
- 9 total sets
- Low, medium, and high angles
- Worked up to 25kg
- Good stretch, good pump considering I was sick

Flat Bench
Managed to get a couple of solid sets in before the sickness hit again:

- 100kg × 10 reps
- 110kg × 4 reps

Strength is still there even while sick — that’s a win.

Started Feeling Like Shit Again
So I backed off the heavy work and moved to bodyweight.

Dips
- 3 sets × 15 reps

Abs & 10min stair master
Finished with some core work, kept it simple.

Evening & Dinner
Zero appetite when I got home.
Watched the Michael Jackson movie with the family, waited it out, then finally forced myself to eat:

- Bed of cold lettuce for fullness
- 2 whole eggs
- 1 large can of tuna

Simple but clean.

Before Bed
A few hours later I made a low‑calorie protein shake to keep fluids up and get something in before sleep.

Weight Update
Morning weigh‑in: 75.20 kg

Considering the sickness, low appetite, and inconsistent food intake, that’s actually a good sign — body refuelled slightly without a big spike.

Today
Feeling slightly better.
Had my dose this morning and got breakfast in.
Let’s see how the rest of the day plays out.

All things considered, I think I did pretty damn well for being sick.

nice meal pics but i was checking your foods, what are your macros?
how did you like michael jackson movie?
i found it interesting but lacking on his life @Thegame0006

Need to grow them legs from all the weight I've lost

doing well very good legs lets keep growing it

 

[Thegame0006]

Ill be sure to add macros to my next upload. I managed to get over 2000cals ane hit my protein target each day 150gram min per day.

The movie was good, enjoyed it seeing him grow up and how it transitioned through. I also think it was meant to be heavily based on the character Michael rather then show us his inside life. They would of had years of footage they could of added but didnt.

 

[HarleyGuy]

Thankyou so much, I have notebooka full, whiteboards with different strategies i used, all to get this to point.

Doing this to look good was only a fraction of what I wanted to get out of this as longevity to keep up with my little one is the most important factor. Mental health and feeling great is something I believe comes with age and maturity as when I was younger I didn't care how I felt as long as I looked good.

If one person can learn anything from reading my log then id say its all worth it.

Thanks for the follow man I will do my best to stay as relevant and accurate as I can.
Any tips along the way to get to where im heading would be muchly appreciated

Awesome share brother. I'm sure many will learn from your log so keep up the trust you have in sharing about you.

Any tips along the way to get to where im heading would be muchly appreciated

First tip is for legs since you wanna work on these. Go heavy for these but learn really good form and make leg day be your nastiest day in the best possible way! By this I mean combine heavy to start and then finish with really nasty dropsets of high reps with lower weight. You can stop if you see the black tunnel start forming and little white stars on the edge of it

 

[Thegame0006]

Awesome share brother. I'm sure many will learn from your log so keep up the trust you have in sharing about you.


First tip is for legs since you wanna work on these. Go heavy for these but learn really good form and make leg day be your nastiest day in the best possible way! By this I mean combine heavy to start and then finish with really nasty dropsets of high reps with lower weight. You can stop if you see the black tunnel start forming and little white stars on the edge of it

Noted, haha had this happen before and threw up my dinner. Definitely wont be eating a big meal even 2 hours prior on leg day. Im able to push some weight over the year sitting leg press especially upto 14 plates 6reps atm, I take it easy on manual squats due to previous ligiment damage from a bike accident so id feel more comfortable working my way up till I have the perfect form. When the knee pops it hurts like hell.

 

[LevButlerov]

Ill be sure to add macros to my next upload. I managed to get over 2000cals ane hit my protein target each day 150gram min per day.

The movie was good, enjoyed it seeing him grow up and how it transitioned through. I also think it was meant to be heavily based on the character Michael rather then show us his inside life. They would of had years of footage they could of added but didnt.

please do add

 

[HarleyGuy]

Noted, haha had this happen before and threw up my dinner. Definitely wont be eating a big meal even 2 hours prior on leg day. Im able to push some weight over the year sitting leg press especially upto 14 plates 6reps atm, I take it easy on manual squats due to previous ligiment damage from a bike accident so id feel more comfortable working my way up till I have the perfect form. When the knee pops it hurts like hell.

Yes definitely go slow and just go heavy on what you know you can handle. No meals 4 hours or more before legs, don't torture yourself even more LOL. Maybe some honey and a rice cake or two.

 

[Thegame0006]

Yesterday’s Log — 2,100 Calories

Food Log (Yesterday)

Breakfast
- 4 Weet‑Bix
- 2 scoops whey
- Frozen strawberries
- 1 tbsp honey

Macros: ~65g protein / 110g carbs / 6g fat / ~780 calories

Lunch
- Chicken breast — 220g
- Low‑carb wrap
- Egg‑white omelette with spinach
- Greek yoghurt side — 100g

Macros: ~70g protein / 32g carbs / 7g fat / ~520 calories

Dinner
- Whiting fillets — 300g
- Boiled pumpkin
- 1 whole egg
- 1 slice low‑cal bread

Macros: ~60g protein / 45g carbs / 10g fat / ~520 calories

Snack (Evening)
- Fibre Boost bar

Macros: 20g protein / 25g fibre / 0.7g carbs / 150 calories


Total Macros (Yesterday)
~215g protein / 187g carbs / 23g fat / ~1,970 calories
(Perfectly within the 2,000‑calorie target)


Training Log — Chest Day (Yesterday)

Chest Session
- Chest fly machine — 9 sets (low/medium/high), up to 25kg
- Flat bench press — 100kg × 10, 110kg × 4
- Incline dumbbell press — 3 × 10
- Cable crossovers — 4 × 12
- Dips — 3 × 15
- Abs circuit — 10 minutes

Chest was full, pumped and felt amazing. Woke up abit sore but the trt allows for a speedy recovery.


Today’s Log — 2,320 Calories

Food Log (Today)

Breakfast
- Greek yoghurt — 250g
- 2 scoops whey
- Mixed berries
- 1 banana
- 2 tbsp peanut butter

Macros: ~60g protein / 85g carbs / 18g fat / ~760 calories

Lunch
- Tuna wrap — 1 can tuna + low‑carb wrap
- Egg whites — 4 whites
- Side salad
- 2 slice low‑cal bread

Macros: ~55g protein / 28g carbs / 4g fat / ~400 calories

Dinner
- Chicken mince bowl — 300g
- Boiled pumpkin
- Greek yoghurt dollop
- 1 whole egg

Macros: ~70g protein / 42g carbs / 12g fat / ~560 calories

Snack (Evening)
- Protein shake — 1 scoop whey + water

Macros: 24g protein / 3g carbs / 1g fat / ~120 calories


Total Macros (Today)
~209g protein / 158g carbs / 31g fat / ~1,800 calories
(Add a banana or 2 rice cakes later to hit 2,000 cleanly)

Training Log — Legs Day (Today)

Leg Session
- Leg press — 4 × 12 (heavy)
- Hack squat — 3 × 10
- Leg extensions — 4 × 15
- Hamstring curls — 4 × 12
- Romanian deadlifts — 3 × 8
- Calf raises — 5 × 15

Legs pumped, quads burning, hamstrings tight — textbook session.

---

Weight Update
- Yesterday: 75.4 kg
- Today: 74.60 kg
Normal glycogen + water increase from the calorie bump. Feeling amazing and hit the 74s.

I need to do a data dump from my phone its literally filled to the brim. This week has been much better, feeling good and more defined as funny as it may seem on a lower dose of t. Really enjoying the mg switch. More is not always better is the case here.

Strength has decreased in the form of output and reps but weights have stayed the same. Motivation took a while to kick in as I dont take pre workout anymore due to wanting to sleep when I get home and if i touch it, I have terrible sleep and wake up cranky as f.

Will be ordering some Test e 400 from @Gold Standard Labs as old mate has run out Unfortunately. Happy to try other reps on here, seen really good reviews.

So badly want to buy some primo to have tucked away but its not cheap anymore And cannot justify spending that much right now.

Will post pics in the coming days.

 

[Thegame0006]

Yesterday’s Log — 2,100 Calories

Food Log (Yesterday)

Breakfast
- 4 Weet‑Bix
- 2 scoops whey
- Frozen strawberries
- 1 tbsp honey

Macros: ~65g protein / 110g carbs / 6g fat / ~780 calories

Lunch
- Chicken breast — 220g
- Low‑carb wrap
- Egg‑white omelette with spinach
- Greek yoghurt side — 100g

Macros: ~70g protein / 32g carbs / 7g fat / ~520 calories

Dinner
- Whiting fillets — 300g
- Boiled pumpkin
- 1 whole egg
- 1 slice low‑cal bread

Macros: ~60g protein / 45g carbs / 10g fat / ~520 calories

Snack (Evening)
- Fibre Boost bar

Macros: 20g protein / 25g fibre / 0.7g carbs / 150 calories


Total Macros (Yesterday)
~215g protein / 187g carbs / 23g fat / ~1,970 calories
(Perfectly within the 2,000‑calorie target)


Training Log — Chest Day (Yesterday)

Chest Session
- Chest fly machine — 9 sets (low/medium/high), up to 25kg
- Flat bench press — 100kg × 10, 110kg × 4
- Incline dumbbell press — 3 × 10
- Cable crossovers — 4 × 12
- Dips — 3 × 15
- Abs circuit — 10 minutes

Chest was full, pumped and felt amazing. Woke up abit sore but the trt allows for a speedy recovery.


Today’s Log — 2,320 Calories

Food Log (Today)

Breakfast
- Greek yoghurt — 250g
- 2 scoops whey
- Mixed berries
- 1 banana
- 2 tbsp peanut butter

Macros: ~60g protein / 85g carbs / 18g fat / ~760 calories

Lunch
- Tuna wrap — 1 can tuna + low‑carb wrap
- Egg whites — 4 whites
- Side salad
- 2 slice low‑cal bread

Macros: ~55g protein / 28g carbs / 4g fat / ~400 calories

Dinner
- Chicken mince bowl — 300g
- Boiled pumpkin
- Greek yoghurt dollop
- 1 whole egg

Macros: ~70g protein / 42g carbs / 12g fat / ~560 calories

Snack (Evening)
- Protein shake — 1 scoop whey + water

Macros: 24g protein / 3g carbs / 1g fat / ~120 calories


Total Macros (Today)
~209g protein / 158g carbs / 31g fat / ~1,800 calories
(Add a banana or 2 rice cakes later to hit 2,000 cleanly)

Training Log — Legs Day (Today)

Leg Session
- Leg press — 4 × 12 (heavy)
- Hack squat — 3 × 10
- Leg extensions — 4 × 15
- Hamstring curls — 4 × 12
- Romanian deadlifts — 3 × 8
- Calf raises — 5 × 15

Legs pumped, quads burning, hamstrings tight — textbook session.

---

Weight Update
- Yesterday: 75.4 kg
- Today: 74.60 kg
Normal glycogen + water increase from the calorie bump. Feeling amazing and hit the 74s.

I need to do a data dump from my phone its literally filled to the brim. This week has been much better, feeling good and more defined as funny as it may seem on a lower dose of t. Really enjoying the mg switch. More is not always better is the case here.

Strength has decreased in the form of output and reps but weights have stayed the same. Motivation took a while to kick in as I dont take pre workout anymore due to wanting to sleep when I get home and if i touch it, I have terrible sleep and wake up cranky as f.

Will be ordering some Test e 400 from @Gold Standard Labs as old mate has run out Unfortunately. Happy to try other reps on here, seen really good reviews.

So badly want to buy some primo to have tucked away but its not cheap anymore And cannot justify spending that much right now.

Will post pics in the coming days.

 

[LevButlerov]

Yesterday’s Log — 2,100 Calories

Food Log (Yesterday)

Breakfast
- 4 Weet‑Bix
- 2 scoops whey
- Frozen strawberries
- 1 tbsp honey

Macros: ~65g protein / 110g carbs / 6g fat / ~780 calories

Lunch
- Chicken breast — 220g
- Low‑carb wrap
- Egg‑white omelette with spinach
- Greek yoghurt side — 100g

Macros: ~70g protein / 32g carbs / 7g fat / ~520 calories

Dinner
- Whiting fillets — 300g
- Boiled pumpkin
- 1 whole egg
- 1 slice low‑cal bread

Macros: ~60g protein / 45g carbs / 10g fat / ~520 calories

Snack (Evening)
- Fibre Boost bar

Macros: 20g protein / 25g fibre / 0.7g carbs / 150 calories


Total Macros (Yesterday)
~215g protein / 187g carbs / 23g fat / ~1,970 calories
(Perfectly within the 2,000‑calorie target)


Training Log — Chest Day (Yesterday)

Chest Session
- Chest fly machine — 9 sets (low/medium/high), up to 25kg
- Flat bench press — 100kg × 10, 110kg × 4
- Incline dumbbell press — 3 × 10
- Cable crossovers — 4 × 12
- Dips — 3 × 15
- Abs circuit — 10 minutes

Chest was full, pumped and felt amazing. Woke up abit sore but the trt allows for a speedy recovery.


Today’s Log — 2,320 Calories

Food Log (Today)

Breakfast
- Greek yoghurt — 250g
- 2 scoops whey
- Mixed berries
- 1 banana
- 2 tbsp peanut butter

Macros: ~60g protein / 85g carbs / 18g fat / ~760 calories

Lunch
- Tuna wrap — 1 can tuna + low‑carb wrap
- Egg whites — 4 whites
- Side salad
- 2 slice low‑cal bread

Macros: ~55g protein / 28g carbs / 4g fat / ~400 calories

Dinner
- Chicken mince bowl — 300g
- Boiled pumpkin
- Greek yoghurt dollop
- 1 whole egg

Macros: ~70g protein / 42g carbs / 12g fat / ~560 calories

Snack (Evening)
- Protein shake — 1 scoop whey + water

Macros: 24g protein / 3g carbs / 1g fat / ~120 calories


Total Macros (Today)
~209g protein / 158g carbs / 31g fat / ~1,800 calories
(Add a banana or 2 rice cakes later to hit 2,000 cleanly)

Training Log — Legs Day (Today)

Leg Session
- Leg press — 4 × 12 (heavy)
- Hack squat — 3 × 10
- Leg extensions — 4 × 15
- Hamstring curls — 4 × 12
- Romanian deadlifts — 3 × 8
- Calf raises — 5 × 15

Legs pumped, quads burning, hamstrings tight — textbook session.

---

Weight Update
- Yesterday: 75.4 kg
- Today: 74.60 kg
Normal glycogen + water increase from the calorie bump. Feeling amazing and hit the 74s.

I need to do a data dump from my phone its literally filled to the brim. This week has been much better, feeling good and more defined as funny as it may seem on a lower dose of t. Really enjoying the mg switch. More is not always better is the case here.

Strength has decreased in the form of output and reps but weights have stayed the same. Motivation took a while to kick in as I dont take pre workout anymore due to wanting to sleep when I get home and if i touch it, I have terrible sleep and wake up cranky as f.

Will be ordering some Test e 400 from @Gold Standard Labs as old mate has run out Unfortunately. Happy to try other reps on here, seen really good reviews.

So badly want to buy some primo to have tucked away but its not cheap anymore And cannot justify spending that much right now.

Will post pics in the coming days.

meal pics looking good clean any good leg weights? @Thegame0006

 

[Thegame0006]

meal pics looking good clean any good leg weights? @Thegame0006

I managed to hack v squat i think its called the heaviest this week 160kg my ancestors felt me on that one.. seated leg press i maxed out the machine first row 7 plates on each side of 20s not sure what the machine weighs.. I think ill take some photos of the machines and see if you can write me up something on how to double the size of the legs of possible? And run it for a few weeks

 

[Thegame0006]

Good news also, while I love the bother @Raptor Labs wasn't stocked up on any test e 400 so while I wait, I managed to to source @Gold Standard Labs have bought some for friends but never tried the stuff myself.. keen as for it to arrive.

I will start with the test e 400mg @Gold Standard Labs once it arrives and log the possible differences in mood, training and eating.

Both suppliers are the best of the best on here as I've bought from both many times.
Would love to get some primo for the finishing touches but i cant justify spending that much right now. Liquid gold ️

 

[LevButlerov]

I managed to hack v squat i think its called the heaviest this week 160kg my ancestors felt me on that one.. seated leg press i maxed out the machine first row 7 plates on each side of 20s not sure what the machine weighs.. I think ill take some photos of the machines and see if you can write me up something on how to double the size of the legs of possible? And run it for a few weeks

160 is hardcore you're amazing
double size of legs? lol if i had a fast i'd be rich sister @Thegame0006
best is food eat more and do more power moves for legs!

 

[LevButlerov]

Good news also, while I love the bother @Raptor Labs wasn't stocked up on any test e 400 so while I wait, I managed to to source @Gold Standard Labs have bought some for friends but never tried the stuff myself.. keen as for it to arrive.

I will start with the test e 400mg @Gold Standard Labs once it arrives and log the possible differences in mood, training and eating.

Both suppliers are the best of the best on here as I've bought from both many times.
Would love to get some primo for the finishing touches but i cant justify spending that much right now. Liquid gold ️

awesome updated waiting to see some TD pics from them

 

[Thegame0006]

awesome updated waiting to see some TD pics from them

Will drop some photos once it arrives, cant wait to crack it open.

 

[Thegame0006]

160 is hardcore you're amazing
double size of legs? lol if i had a fast i'd be rich sister @Thegame0006
best is food eat more and do more power moves for legs!

Getting there haha pushing my limits that's for sure

 

[LevButlerov]

Getting there haha pushing my limits that's for sure

push it to the limit

 

[Thegame0006]

TD BABY

Ordered on Saturdayz arrived today Wednesday
2 Test E 400mg (My pretty girls)
1 Test E 250mg (for a mate)

Big shoutout to the broski @Gold Standard Labs always a pleasure to deal with.

Will be logging the switch to this test e 400mg starting Friday and will be writing everything down for those interested mood, appetite, feels weight etc then bloods in 6 weeks to be done again.

 

[LevButlerov]

TD BABY

Ordered on Saturdayz arrived today Wednesday
2 Test E 400mg (My pretty girls)
1 Test E 250mg (for a mate)

Big shoutout to the broski @Gold Standard Labs always a pleasure to deal with.

Will be logging the switch to this test e 400mg starting Friday and will be writing everything down for those interested mood, appetite, feels weight etc then bloods in 6 weeks to be done again.

Beautiful TD For team GSL @Gold Standard Labs love it!

 

[Thegame0006]

Friday Log — Kicking Things Off​

First Injection Experience (@Gold Standard Labs)​

On Friday I had my first shot of Gold Standard Testosterone Enanthate 400mg.I used 0.1ml in the shoulder (40mg) and straight away noticed the oil was much thicker, clearly holding more crystals.

The injection itself was smooth, but when I woke up the next day it felt similar to a mild test‑prop cork — nothing crazy, just that familiar tightness. If I had used half a ml I think I’d be in serious pain, but at this dose it’s manageable.

Mood has been good, energy stable, but I know it takes a few days for levels to stabilize again.

I will run bloods at 6-8 weeks and re-evaluate the situation and see how the cut is coming along.. I pray i dont loose too much muscle. I have oral primo, oral var 50mg, Masteron prop 100mg and some other goodies, but not ready to introduce again until i get to where i need to by building the best foundation as i can with hard work.

​

Friday Food Log - 2,300 Calories / 200g Protein​

Breakfast​

• 4 eggs
• Low‑carb wrap
• Greek yoghurt - 150g

Macros: 55g protein / 28g carbs / 18g fat / ~480 calories

​

Lunch​

• Sirloin steak - 250g
• Rice - 150g cooked
• Veggies - broccoli + pumpkin

Macros: 70g protein / 55g carbs / 12g fat / ~620 calories

Dinner​

• Chicken breast - 250g
• Rice - 200g cooked
• Veggies

Macros: 75g protein / 70g carbs / 6g fat / ~600 calories

Snacks​

• Protein shake - 1 scoop
• Cold pressed Fibre Boost bar

Macros: 30g protein / 35g carbs / 4g fat / ~300 calories

Total Friday Macros​

~230g protein / 188g carbs / 40g fat / ~2,300 calories

​

Friday Training - Back + Biceps + Triceps​

Back​

• Lat pulldown - 70kg × 12, 12, 10
• Seated row - 60kg × 12, 10, 10
• T‑bar row - 40kg × 10, 10, 8

Biceps​

• Barbell curls - 30kg × 12, 10, 8
• Hammer curls - 15kg × 10, 10, 8
• Cable curls - 25kg × 12, 12, 10

Triceps​

• Rope pushdowns - 35kg × 12, 12, 10
• Skull crushers - 25kg × 10, 10, 8
• Dips - BW × 12, 12, 10

Saturday Log - 2,100 Calories / 200g Protein​

Food Log (Saturday)​

Breakfast​

• Egg‑white omelette - 6 whites + spinach
• Low‑carb wrap
• Greek yoghurt - 100g

Macros: 45g protein / 20g carbs / 4g fat / ~330 calories

Lunch​

• Chicken breast — 250g
• Rice — 200g cooked
• Veggies

Macros: 70g protein / 70g carbs / 6g fat / ~600 calories

Dinner​

• Steak - 300g
• Veggies
• 1 whole egg

Macros: 75g protein / 20g carbs / 18g fat / ~550 calories

Snacks​

• Protein shake - 1 scoop
• Rice cakes - 3 pieces

Macros: 30g protein / 40g carbs / 2g fat / ~220 calories

Total Saturday Macros​

~220g protein / 150g carbs / 30g fat / ~2,100 calories

Saturday Training - Chest + Cardio​

Chest​

• Flat bench press - 100kg × 10, 110kg × 4
• Chest fly machine - 20–25kg × 12, 12, 10
• Incline dumbbell press - 30kg × 10, 10, 8

Cardio​

• Incline treadmill - 20 minutes, moderate pace & HIIT

-----​

Weight Update​

• Friday low: 73.1 kg
• Today: 73.4 kg

A tiny increase normal water + glycogen shift.

Body Fat % Thoughts​

Gym scale says 18% Body Fat , My goal is 12% and i know it’s quiet common for people to feel skinny on a cut but still hold fat around the waist, especially during a recomp. Anyone have any tips or tricks to shred this last bit of weight around the love handles and expose them abs ? or do you think slow and steady is okay? i feel like i have been hacking at this for a long time and i may be overthinking it but the more i cut the more i feel like shit.

 

[Thegame0006]

Progress picks at the 73.4kg mark

 

[LevButlerov]

Friday Log — Kicking Things Off​

First Injection Experience (@Gold Standard Labs)​

On Friday I had my first shot of Gold Standard Testosterone Enanthate 400mg.I used 0.1ml in the shoulder (40mg) and straight away noticed the oil was much thicker, clearly holding more crystals.

The injection itself was smooth, but when I woke up the next day it felt similar to a mild test‑prop cork — nothing crazy, just that familiar tightness. If I had used half a ml I think I’d be in serious pain, but at this dose it’s manageable.

Mood has been good, energy stable, but I know it takes a few days for levels to stabilize again.

I will run bloods at 6-8 weeks and re-evaluate the situation and see how the cut is coming along.. I pray i dont loose too much muscle. I have oral primo, oral var 50mg, Masteron prop 100mg and some other goodies, but not ready to introduce again until i get to where i need to by building the best foundation as i can with hard work.

​

Friday Food Log - 2,300 Calories / 200g Protein​

Breakfast​

• 4 eggs
• Low‑carb wrap
• Greek yoghurt - 150g

Macros: 55g protein / 28g carbs / 18g fat / ~480 calories

​

Lunch​

• Sirloin steak - 250g
• Rice - 150g cooked
• Veggies - broccoli + pumpkin

Macros: 70g protein / 55g carbs / 12g fat / ~620 calories

Dinner​

• Chicken breast - 250g
• Rice - 200g cooked
• Veggies

Macros: 75g protein / 70g carbs / 6g fat / ~600 calories

Snacks​

• Protein shake - 1 scoop
• Cold pressed Fibre Boost bar

Macros: 30g protein / 35g carbs / 4g fat / ~300 calories

Total Friday Macros​

~230g protein / 188g carbs / 40g fat / ~2,300 calories

​

Friday Training - Back + Biceps + Triceps​

Back​

• Lat pulldown - 70kg × 12, 12, 10
• Seated row - 60kg × 12, 10, 10
• T‑bar row - 40kg × 10, 10, 8

Biceps​

• Barbell curls - 30kg × 12, 10, 8
• Hammer curls - 15kg × 10, 10, 8
• Cable curls - 25kg × 12, 12, 10

Triceps​

• Rope pushdowns - 35kg × 12, 12, 10
• Skull crushers - 25kg × 10, 10, 8
• Dips - BW × 12, 12, 10

Saturday Log - 2,100 Calories / 200g Protein​

Food Log (Saturday)​

Breakfast​

• Egg‑white omelette - 6 whites + spinach
• Low‑carb wrap
• Greek yoghurt - 100g

Macros: 45g protein / 20g carbs / 4g fat / ~330 calories

Lunch​

• Chicken breast — 250g
• Rice — 200g cooked
• Veggies

Macros: 70g protein / 70g carbs / 6g fat / ~600 calories

Dinner​

• Steak - 300g
• Veggies
• 1 whole egg

Macros: 75g protein / 20g carbs / 18g fat / ~550 calories

Snacks​

• Protein shake - 1 scoop
• Rice cakes - 3 pieces

Macros: 30g protein / 40g carbs / 2g fat / ~220 calories

Total Saturday Macros​

~220g protein / 150g carbs / 30g fat / ~2,100 calories

Saturday Training - Chest + Cardio​

Chest​

• Flat bench press - 100kg × 10, 110kg × 4
• Chest fly machine - 20–25kg × 12, 12, 10
• Incline dumbbell press - 30kg × 10, 10, 8

Cardio​

• Incline treadmill - 20 minutes, moderate pace & HIIT

-----​

Weight Update​

• Friday low: 73.1 kg
• Today: 73.4 kg

A tiny increase normal water + glycogen shift.

Body Fat % Thoughts​

Gym scale says 18% Body Fat , My goal is 12% and i know it’s quiet common for people to feel skinny on a cut but still hold fat around the waist, especially during a recomp. Anyone have any tips or tricks to shred this last bit of weight around the love handles and expose them abs ? or do you think slow and steady is okay? i feel like i have been hacking at this for a long time and i may be overthinking it but the more i cut the more i feel like shit.

meals look amazing you're really brining in the food and i like seeing your training 100 flat bench is a win!

 

[LevButlerov]

Progress picks at the 73.4kg mark

you're looking good, strong and pumped big shoulders and arms!

 

[Thegame0006]

meals look amazing you're really brining in the food and i like seeing your training 100 flat bench is a win!

Appreciate it broski been trying to keep that progressive overload while in a cut

 

[Thegame0006]

you're looking good, strong and pumped big shoulders and arms!

Appreciate it man really got them words i needed to hear

 

[stevesmi]

Progress picks at the 73.4kg mark

@Thegame0006 nice job man, 73 kg is amazing. You weigh very little but you're also muscular. That's impressive.

 

[2Thick]

Progress picks at the 73.4kg mark

Being lean is the name of the game. Great job. That's the healthy way to go. @Thegame0006

 

[Mobster]

meals look amazing you're really brining in the food and i like seeing your training 100 flat bench is a win!

It is indeed.

 

[Thegame0006]

@Thegame0006 nice job man, 73 kg is amazing. You weigh very little but you're also muscular. That's impressive.

Worked my ass off brother lole you wouldn't believe, this has been one of the hardest weight loss journies or any journey I've ever attempted.. so I said f it, go all the way with a full body recomp

 

[Thegame0006]

Being lean is the name of the game. Great job. That's the healthy way to go. @Thegame0006

Your name fits the dp brother, I hope to get this look one day

 

[stevesmi]

Worked my ass off brother lole you wouldn't believe, this has been one of the hardest weight loss journies or any journey I've ever attempted.. so I said f it, go all the way with a full body recomp

That is what I like to see

 

[Thegame0006]

That is what I like to see

In your own opinion / advice am I torturing myself and can i go up with the calories to pack on more size now or am I running before I walk? Just want a clearer plan before I loose more weight on when to go full steam muscle mode

 

[stevesmi]

In your own opinion / advice am I torturing myself and can i go up with the calories to pack on more size now or am I running before I walk? Just want a clearer plan before I loose more weight on when to go full steam muscle mode

Cycle calories.

 

[Ulter]

Progress picks at the 73.4kg mark

nice work boss! @Thegame0006 i like the progression. keep pumping that iron

 

[Thegame0006]

nice work boss! @Thegame0006 i like the progression. keep pumping that iron

Appreciate it honestly thanks for watching

 

[ROIDDERS]

Progress picks at the 73.4kg mark

@Thegame0006 set new goals now for the rest of 2026. we expect big things from you! try and put on quality mass

 

[LevButlerov]

Appreciate it man really got them words i needed to hear

they are the truth EVO family support! @Thegame0006

 

[ceo]

Progress picks at the 73.4kg mark

bros much respect for this. progress picks looking good! lets see how you do over next few months now @Thegame0006

 

[ballin2504]

Progress picks at the 73.4kg mark

@Thegame0006 looking lean man. Putting some good muscle mass on for sure

 

[Ulter]

Appreciate it honestly thanks for watching

EVO family, respect for your hard work.

 

[2Thick]

Your name fits the dp brother, I hope to get this look one day

you will get there for sure.

 

[Tiger Salman Khan]

Progress picks at the 73.4kg mark

@Thegame0006 looking solid man.....

 

[Thegame0006]

Appreciate all the love, keeps me going I have a good update coming with plenty of photos. Its been a big couple of days

 

[LevButlerov]

Appreciate all the love, keeps me going I have a good update coming with plenty of photos. Its been a big couple of days

will be waiting