Approved Log 44 y/o Testosterone Enanthate + Wolverine Stack + GHK-CU Healing Cycle Log

[jdee28]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

 

[LevButlerov]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

good log start @jdee28 please share some pics of you with your face blurred out so we can understand your base and guide you as the EVO family! and its needed to approval log as well.

 

[jdee28]

 

[LevButlerov]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

View attachment 244711

welcome fully to the EVO family, you have a good base, strong build thank you for sharing! @jdee28

Bloods
did you have e2/progesterone/T and free T?

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

This is a good cycle in general but would like to see e2 on this

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, i see 1 day example but day to day would help to see
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:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

supplements
Are you taking high doses Vitamin C?
creatine can you up to 30g slowly?
what digestive supps you use?
digestive enzymes?
probiotics?
psyllium husk? raw not metamucil



@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @Ohdamn

 

[Trenhead3cc]

Nice work, at 44 good to see on TRT
As @LevButlerov asked , got any bloodwork on your test and e2 levels. If you self managing your own sports TRT which is what 250 a week would be . Good to make sure we have your e2 in a good range

 

[jdee28]

welcome fully to the EVO family, you have a good base, strong build thank you for sharing! @jdee28

Bloods
did you have e2/progesterone/T and free T?


This is a good cycle in general but would like to see e2 on this

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, i see 1 day example but day to day would help to see
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?
creatine can you up to 30g slowly?
what digestive supps you use?
digestive enzymes?
probiotics?
psyllium husk? raw not metamucil



@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @Ohdamn

b

 

[jdee28]

Apologies fellas,

I'm not sure why the second page of blood work didn't upload but here it is now. It was done one week before starting trt.

The Test E I buy is 250mg /10ml.

I use 125mg per week. Essentially 0.5ml total. But I break it up to twice per week, Monday and Thursday at 0.25ml each time.

Vit C is 500mg per day.
Bimuno prebiotic built into a mix called "Collagen Restore" from my way up.

Nil enzymes, psyllium husk, digestive supps yet.

I can up to 30mg creatine yes.

I eat breakfast 7am, lunch 1pm, snack 3pm dinner 5:30pm. Good log I keep but if we want to see everyday, I'll have to post that each day with macros etc.

Calories will spike an extra 1000 on days where I ride 60-70kms. Carbs will also jump to 350-400

Cardio, before shoulder operation, was Tuesday, Wednesday, Thursday, Saturday morning. Ranging from 3am - 7am. Approx 8hrs per week. Gym was Monday, Friday, Sunday. Again, early morning, 4am.


Gym training (paused for now due to shoulder operation) from the last three sessions was:

Day one

Lat pulldown
1/ 10reps/40kg
2/ 10/45
3/ 10/45

Hammer curl DB
1/ 10reps/10kg
2/ same
3/ same

Seated row
1/ 10reps/50kg
2/ same
3/ same

Bicep curl cable
1/ 11reps/12.5kg
2/ 15/7.5
3/ 11/12.5
4/ 16/7.5
5/ 11/15
6/ 15/10

Back extensions

Body weight x 3 sets
11reps x 3

T-bar row reverse grip

1/ 10reps/30kg
2/ same
3/ same

Day 2

Machine chest press
11reps / 40 kg
10/45
9/45


Seated row
10reps/50kg
10/50
10/50

Machine chest flys
10reps/15kg
9/20
9/20

Tricep pulldowns
11reps/15kg
11/15
11/15

Cable rear delt fly
30reps/2.5kg
30/2.5
30/2.5

Lateral shoulder raise DB
11reps/7kg
11/7
11/7


Day 3

Seated leg extension
10reps/40kg
10/40
11/40

Seated machine leg curl
10reps/35kg
10/35
10/35

RDLs
7reps/30kg
7/40
7/40


Leg press
10reps/70kg
10/80
10/80

Hack squat
10reps/40kg
10/40
10/40

As you can see I back off on legs due to so much cardio otherwise I'm too sore. Shoulder exercises quite weak and that's where injuries were.

Cycling/running is my passion, but I know the importance of strength work in the gym, so I need to make that count more.

 

[Koba]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

Great start to your log!
Getting up at 3.30am is the very definition of dedication!

 

[Yuri]

Welcome

 

[waggat]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

View attachment 244711

Hey mate,

Welcome and nice start to your log.

Looks like you got things fairly well dialled in.

What weight training will you be able to do with your shoulder? Lower body only for a while?

Will you be able to bump weight training to more than three days a week eventually?

 

[jdee28]

Hey mate,

Welcome and nice start to your log.

Looks like you got things fairly well dialled in.

What weight training will you be able to do with your shoulder? Lower body only for a while?

Will you be able to bump weight training to more than three days a week eventually?

Thanks mate,

Zero weight thru the shoulder for min 3-5 mths. Will be ongoing physio for approx 10mths.

Recovery is quite rough at the moment being just over a week after surgery, so aiming to be back in gym by end of month doing lower half and single arm exercise, plus indoor cycling. Maybe I'm over committing myself, but essentially looking at building back into training ASAP.

At this stage, after healing fully, 3 days is the max. I may be able to add one more later in the year. Cycling/running is 4 days on top of that.

The hardest challenge I have is simply accepting minimal training while shoulder heals up. After its healed, I'll be able to lift and train stronger than before.

I'm chasing the athletic hybrid build. Lean muscle but strong. It might be a bit far off at the moment, but I will get there

 

[LevButlerov]

b

your levels are actually good nothing bad on the bloods @jdee28

Apologies fellas,

I'm not sure why the second page of blood work didn't upload but here it is now. It was done one week before starting trt.

The Test E I buy is 250mg /10ml.

I use 125mg per week. Essentially 0.5ml total. But I break it up to twice per week, Monday and Thursday at 0.25ml each time.

Vit C is 500mg per day.
Bimuno prebiotic built into a mix called "Collagen Restore" from my way up.

Nil enzymes, psyllium husk, digestive supps yet.

I can up to 30mg creatine yes.

I eat breakfast 7am, lunch 1pm, snack 3pm dinner 5:30pm. Good log I keep but if we want to see everyday, I'll have to post that each day with macros etc.

Calories will spike an extra 1000 on days where I ride 60-70kms. Carbs will also jump to 350-400

Cardio, before shoulder operation, was Tuesday, Wednesday, Thursday, Saturday morning. Ranging from 3am - 7am. Approx 8hrs per week. Gym was Monday, Friday, Sunday. Again, early morning, 4am.


Gym training (paused for now due to shoulder operation) from the last three sessions was:

Day one

Lat pulldown
1/ 10reps/40kg
2/ 10/45
3/ 10/45

Hammer curl DB
1/ 10reps/10kg
2/ same
3/ same

Seated row
1/ 10reps/50kg
2/ same
3/ same

Bicep curl cable
1/ 11reps/12.5kg
2/ 15/7.5
3/ 11/12.5
4/ 16/7.5
5/ 11/15
6/ 15/10

Back extensions

Body weight x 3 sets
11reps x 3

T-bar row reverse grip

1/ 10reps/30kg
2/ same
3/ same

Day 2

Machine chest press
11reps / 40 kg
10/45
9/45


Seated row
10reps/50kg
10/50
10/50

Machine chest flys
10reps/15kg
9/20
9/20

Tricep pulldowns
11reps/15kg
11/15
11/15

Cable rear delt fly
30reps/2.5kg
30/2.5
30/2.5

Lateral shoulder raise DB
11reps/7kg
11/7
11/7


Day 3

Seated leg extension
10reps/40kg
10/40
11/40

Seated machine leg curl
10reps/35kg
10/35
10/35

RDLs
7reps/30kg
7/40
7/40


Leg press
10reps/70kg
10/80
10/80

Hack squat
10reps/40kg
10/40
10/40

As you can see I back off on legs due to so much cardio otherwise I'm too sore. Shoulder exercises quite weak and that's where injuries were.

Cycling/running is my passion, but I know the importance of strength work in the gym, so I need to make that count more.

i would suggest adding digestive aids asap probiotics and psyllium, you can add digestive enzymes later, and you need more omega 3 in diet think fish oil walnuts

the training are you able to work around injury easy?

 

[jdee28]

your levels are actually good nothing bad on the bloods @jdee28

i would suggest adding digestive aids asap probiotics and psyllium, you can add digestive enzymes later, and you need more omega 3 in diet think fish oil walnuts

the training are you able to work around injury easy?

Thanks Lev

I'll add in those as suggested.

Training once well enough will be lower body and single arm. Aiming to start back end of June

 

[Ohdamn]

Apologies fellas,

I'm not sure why the second page of blood work didn't upload but here it is now. It was done one week before starting trt.

The Test E I buy is 250mg /10ml.

I use 125mg per week. Essentially 0.5ml total. But I break it up to twice per week, Monday and Thursday at 0.25ml each time.

Vit C is 500mg per day.
Bimuno prebiotic built into a mix called "Collagen Restore" from my way up.

Nil enzymes, psyllium husk, digestive supps yet.

I can up to 30mg creatine yes.

I eat breakfast 7am, lunch 1pm, snack 3pm dinner 5:30pm. Good log I keep but if we want to see everyday, I'll have to post that each day with macros etc.

Calories will spike an extra 1000 on days where I ride 60-70kms. Carbs will also jump to 350-400

Cardio, before shoulder operation, was Tuesday, Wednesday, Thursday, Saturday morning. Ranging from 3am - 7am. Approx 8hrs per week. Gym was Monday, Friday, Sunday. Again, early morning, 4am.


Gym training (paused for now due to shoulder operation) from the last three sessions was:

Day one

Lat pulldown
1/ 10reps/40kg
2/ 10/45
3/ 10/45

Hammer curl DB
1/ 10reps/10kg
2/ same
3/ same

Seated row
1/ 10reps/50kg
2/ same
3/ same

Bicep curl cable
1/ 11reps/12.5kg
2/ 15/7.5
3/ 11/12.5
4/ 16/7.5
5/ 11/15
6/ 15/10

Back extensions

Body weight x 3 sets
11reps x 3

T-bar row reverse grip

1/ 10reps/30kg
2/ same
3/ same

Day 2

Machine chest press
11reps / 40 kg
10/45
9/45


Seated row
10reps/50kg
10/50
10/50

Machine chest flys
10reps/15kg
9/20
9/20

Tricep pulldowns
11reps/15kg
11/15
11/15

Cable rear delt fly
30reps/2.5kg
30/2.5
30/2.5

Lateral shoulder raise DB
11reps/7kg
11/7
11/7


Day 3

Seated leg extension
10reps/40kg
10/40
11/40

Seated machine leg curl
10reps/35kg
10/35
10/35

RDLs
7reps/30kg
7/40
7/40


Leg press
10reps/70kg
10/80
10/80

Hack squat
10reps/40kg
10/40
10/40

As you can see I back off on legs due to so much cardio otherwise I'm too sore. Shoulder exercises quite weak and that's where injuries were.

Cycling/running is my passion, but I know the importance of strength work in the gym, so I need to make that count more.

Fitness levels are outstanding bro. Excited to follow the journey

 

[toddthelineman]

I think your stack looks good. Training and plan all look good. My only critique, and I’m not a professional at any of this but I have been injured numerous times and have come back from a few bad ones, I wouldn’t be actively trying to lose weight while recovering from a surgery. Or trying to pack on major muscle. These are all three conflicting goals. Healing and growth are very similar processes that use the same mechanisms. So you are trying to heal from a surgery, trying to grow muscle, and trying to lose fat at the same time? Not ideal. People do it, you can do it, it’s probably fine. But it’s not ideal at all *in my opinion*

You want to be well fed, minimally stressed, and well rested, but not sedentary or eating just whatever.

That’s my Two cents. I’m sure you’ll be fine though. Looking good! You’re going to be looking real real good soon! Be careful with that shoulder

 

[jdee28]

I think your stack looks good. Training and plan all look good. My only critique, and I’m not a professional at any of this but I have been injured numerous times and have come back from a few bad ones, I wouldn’t be actively trying to lose weight while recovering from a surgery. Or trying to pack on major muscle. These are all three conflicting goals. Healing and growth are very similar processes that use the same mechanisms. So you are trying to heal from a surgery, trying to grow muscle, and trying to lose fat at the same time? Not ideal. People do it, you can do it, it’s probably fine. But it’s not ideal at all *in my opinion*

You want to be well fed, minimally stressed, and well rested, but not sedentary or eating just whatever.

That’s my Two cents. I’m sure you’ll be fine though. Looking good! You’re going to be looking real real good soon! Be careful with that shoulder

I like your two cents Todd. Thank you for your feedback and taking the time to write it. I do need to focus on healing first. Weight loss & building muscle second.

The Test.E, bpc157, tb500 & ghk-cu stack are all gonna help with the healing phase and hopefully not lose much muscle in that process. I am watching my diet and macros closely too. I also don't drink alcohol, and I consume 2.5-3L water daily.

Im taking 4mths off work to heal up quicker (hopefully), but if I can do light weights, get steps up, 30min indoor cycle here and there, while keeping my shoulder sorted I'll definitely give it a go and see how my body responds. Bit by bit of course. Nothing hardcore.

I'm also learning from all the experienced fellas here in this forum as well. Which is why I posted this log somewhat prematurely. It will start of slow then ramp up as I heal.

Happy to take suggestions and critique from any member, because it's all learning at the end of the day

 

[Mobster]

Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Ensure you do ALL the rehab as per doc's instructions

 

[stevesmi]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

@jdee28 one of the things you could do with your supplement stack that would be beneficial is make your own bone broth. That would save you money from having to get collagen supplements

 

[ceo]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

bros good work posting up the bloods. now you have reference going forward. can always come back and see @jdee28

 

[ROIDDERS]

Apologies fellas,

I'm not sure why the second page of blood work didn't upload but here it is now. It was done one week before starting trt.

The Test E I buy is 250mg /10ml.

I use 125mg per week. Essentially 0.5ml total. But I break it up to twice per week, Monday and Thursday at 0.25ml each time.

Vit C is 500mg per day.
Bimuno prebiotic built into a mix called "Collagen Restore" from my way up.

Nil enzymes, psyllium husk, digestive supps yet.

I can up to 30mg creatine yes.

I eat breakfast 7am, lunch 1pm, snack 3pm dinner 5:30pm. Good log I keep but if we want to see everyday, I'll have to post that each day with macros etc.

Calories will spike an extra 1000 on days where I ride 60-70kms. Carbs will also jump to 350-400

Cardio, before shoulder operation, was Tuesday, Wednesday, Thursday, Saturday morning. Ranging from 3am - 7am. Approx 8hrs per week. Gym was Monday, Friday, Sunday. Again, early morning, 4am.


Gym training (paused for now due to shoulder operation) from the last three sessions was:

Day one

Lat pulldown
1/ 10reps/40kg
2/ 10/45
3/ 10/45

Hammer curl DB
1/ 10reps/10kg
2/ same
3/ same

Seated row
1/ 10reps/50kg
2/ same
3/ same

Bicep curl cable
1/ 11reps/12.5kg
2/ 15/7.5
3/ 11/12.5
4/ 16/7.5
5/ 11/15
6/ 15/10

Back extensions

Body weight x 3 sets
11reps x 3

T-bar row reverse grip

1/ 10reps/30kg
2/ same
3/ same

Day 2

Machine chest press
11reps / 40 kg
10/45
9/45


Seated row
10reps/50kg
10/50
10/50

Machine chest flys
10reps/15kg
9/20
9/20

Tricep pulldowns
11reps/15kg
11/15
11/15

Cable rear delt fly
30reps/2.5kg
30/2.5
30/2.5

Lateral shoulder raise DB
11reps/7kg
11/7
11/7


Day 3

Seated leg extension
10reps/40kg
10/40
11/40

Seated machine leg curl
10reps/35kg
10/35
10/35

RDLs
7reps/30kg
7/40
7/40


Leg press
10reps/70kg
10/80
10/80

Hack squat
10reps/40kg
10/40
10/40

As you can see I back off on legs due to so much cardio otherwise I'm too sore. Shoulder exercises quite weak and that's where injuries were.

Cycling/running is my passion, but I know the importance of strength work in the gym, so I need to make that count more.

The Romanian deadlifts are fantastic. Keep it up. @jdee28 and I love the seated machine leg curls. Those are on point.

 

[LevButlerov]

Thanks Lev

I'll add in those as suggested.

Training once well enough will be lower body and single arm. Aiming to start back end of June

perfect

 

[Ulter]

I like your two cents Todd. Thank you for your feedback and taking the time to write it. I do need to focus on healing first. Weight loss & building muscle second.

The Test.E, bpc157, tb500 & ghk-cu stack are all gonna help with the healing phase and hopefully not lose much muscle in that process. I am watching my diet and macros closely too. I also don't drink alcohol, and I consume 2.5-3L water daily.

Im taking 4mths off work to heal up quicker (hopefully), but if I can do light weights, get steps up, 30min indoor cycle here and there, while keeping my shoulder sorted I'll definitely give it a go and see how my body responds. Bit by bit of course. Nothing hardcore.

I'm also learning from all the experienced fellas here in this forum as well. Which is why I posted this log somewhat prematurely. It will start of slow then ramp up as I heal.

Happy to take suggestions and critique from any member, because it's all learning at the end of the day

@jdee28 I like that stack with the testosterone and the different healing peptides. BPC and TB500 are becoming staples for many people and they really do work.

 

[2Thick]

I like your two cents Todd. Thank you for your feedback and taking the time to write it. I do need to focus on healing first. Weight loss & building muscle second.

The Test.E, bpc157, tb500 & ghk-cu stack are all gonna help with the healing phase and hopefully not lose much muscle in that process. I am watching my diet and macros closely too. I also don't drink alcohol, and I consume 2.5-3L water daily.

Im taking 4mths off work to heal up quicker (hopefully), but if I can do light weights, get steps up, 30min indoor cycle here and there, while keeping my shoulder sorted I'll definitely give it a go and see how my body responds. Bit by bit of course. Nothing hardcore.

I'm also learning from all the experienced fellas here in this forum as well. Which is why I posted this log somewhat prematurely. It will start of slow then ramp up as I heal.

Happy to take suggestions and critique from any member, because it's all learning at the end of the day

That's great that you don't drink alcohol, and that's a huge thing right there, right off the bat. As far as water, if you're going to use PEDs, you definitely want to increase the water. That will go a long way to help cleanse. @jdee28

 

[bss]

I like your two cents Todd. Thank you for your feedback and taking the time to write it. I do need to focus on healing first. Weight loss & building muscle second.

The Test.E, bpc157, tb500 & ghk-cu stack are all gonna help with the healing phase and hopefully not lose much muscle in that process. I am watching my diet and macros closely too. I also don't drink alcohol, and I consume 2.5-3L water daily.

Im taking 4mths off work to heal up quicker (hopefully), but if I can do light weights, get steps up, 30min indoor cycle here and there, while keeping my shoulder sorted I'll definitely give it a go and see how my body responds. Bit by bit of course. Nothing hardcore.

I'm also learning from all the experienced fellas here in this forum as well. Which is why I posted this log somewhat prematurely. It will start of slow then ramp up as I heal.

Happy to take suggestions and critique from any member, because it's all learning at the end of the day

That bpc tb500 and ghk-cu combo is a mad healing stack to be running post shoulder surgery, it pulled my ankle along way quicker than expected brother.

 

[ballin2504]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

@jdee28 welcome aboard. We are glad to have ya!

 

[jdee28]

Thanks all for the comments so far. It's been most helpful.

To summarise I'll be focusing on healing my shoulder first, with the stack helping of course. Watching macros, while eating enough of course + good hydration.

Ease back into training where I can, following all physio instructions etc.

Grow from there.

This log may start of slowly, but it will build, and with the Evo family here to help, I will get stronger than before.

 

[LevButlerov]

Thanks all for the comments so far. It's been most helpful.

To summarise I'll be focusing on healing my shoulder first, with the stack helping of course. Watching macros, while eating enough of course + good hydration.

Ease back into training where I can, following all physio instructions etc.

Grow from there.

This log may start of slowly, but it will build, and with the Evo family here to help, I will get stronger than before.

lets easy back and get the log updated as you go EVO family support!

 

[jdee28]

Update.

Have moved future training schedule to accommodate 4 days per week in the gym once back. More training for better gains

Total 4 days gym + 4 days cardio (mainly cycling)

Athletic-hybrid physique in the near future