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Approved Log Likwid 2024-2025 Diet and Cycle Log

Likwid

Likwid

V.I.P.
EVO Logger
This log will detail my new cycle and duet from December 2024 to Mid 2025

Goal is to fill out my frame while staying lean. Focus is on size, not strength as the more I've focused on strength the more I've injured myself and as a result I have spinal issues.

I plan to run 4 week blocks with semi-deload at week 5.

Using Jeff Nippard's pure bodybuilding program, full body version. Shooting for 5 days a week but may end up at 4.

Cycle will be as follows.
12 week cycle
Test C 600mg/wk
Var 50mg daily @ week 6


Supps/Meds
2g fish oil daily
15g fiber daily on top of food fiber
5mg Cialis daily
Lisinopril
Crestor
5g creatine dail
Ozempic 50% my normal dose
Milk Thistle? TUDCA?

Starting weight 199
Starting bodyfat 11.9%
Starting Macros- not even worth noting, until January I am staying on current Ozempic dose so calories will be <1400 but I will prioritize protein to try to get 96gm minimum right now.

Feedback is welcome!
 
Likwid said:
This log will detail my new cycle and duet from December 2024 to Mid 2025

Goal is to fill out my frame while staying lean. Focus is on size, not strength as the more I've focused on strength the more I've injured myself and as a result I have spinal issues.

I plan to run 4 week blocks with semi-deload at week 5.

Using Jeff Nippard's pure bodybuilding program, full body version. Shooting for 5 days a week but may end up at 4.

Cycle will be as follows.
12 week cycle
Test C 600mg/wk
Var 50mg daily @ week 6


Supps/Meds
2g fish oil daily
15g fiber daily on top of food fiber
5mg Cialis daily
Lisinopril
Crestor
5g creatine dail
Ozempic 50% my normal dose
Milk Thistle? TUDCA?

Starting weight 199
Starting bodyfat 11.9%
Starting Macros- not even worth noting, until January I am staying on current Ozempic dose so calories will be <1400 but I will prioritize protein to try to get 96gm minimum right now.

Feedback is welcome!
Click to expand...
@Likwid welcome to the big EVO family, thank you for sharing. EVO family is a no judgement zone, we are here to help not judge.

I read your other thread before you started this one:
https://www.evolutionary.org/forums/threads/recommendations-to-overcome-bad-life-decisions.102253/

Your body
First congratulations, you've done an AMAZING job dropping from 250lbs. That's something very few can do and you did it. No matter how, you pushed hard and achieved and amazing goal like this. You're a true champion at heart. It's difficult to do what you did and the EVO family is very proud of you. Also you look great and I do think you're around 11-12% bodyfat as well.

You should read logs of fellow EVO family members trying to change their life as well:
@ElDurko has a great Carnivore log up, he's made amazing transformations:
https://www.evolutionary.org/forums/threads/my-transformation-log.101699/

Likwid said:
Background: Was 300+ pounds for several years, became type 2 diabetic. Diet and exercise got me down to 250s, low T treated by TRT.

I've run a couple cycles, but being on Ozempic they have been predominantly recomps.

My latest DEXA has me at 11.9% BF, compared to my pre-cycle DEXA I've gained 16 pounds of lean mass and lost 30 pounds of fat.

My biggest issue is I don't look 12% bf, the extra skin, skin thickness, and subq fat gives me a slightly puffier look.

For my next cycle I'm planning on running Test @ 600mg weekly (MWF injections) and Var @ 50mg daily for last 4-6 weeks of cycle.

What's my key to get more definition and, hopefully, fix my body image? (No picture posted because every time I do it turns into a debate about how my bodyfat is not accurate and I "look more like X%")
Click to expand...
Cycle
Before we talk more steroids with you, we'd like you to share more with our family, can you do that please?

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. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, update every 2 weeks please
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more :)
 
LevButlerov said:
@Likwid welcome to the big EVO family, thank you for sharing. EVO family is a no judgement zone, we are here to help not judge.

I read your other thread before you started this one:
https://www.evolutionary.org/forums/threads/recommendations-to-overcome-bad-life-decisions.102253/

Your body
First congratulations, you've done an AMAZING job dropping from 250lbs. That's something very few can do and you did it. No matter how, you pushed hard and achieved and amazing goal like this. You're a true champion at heart. It's difficult to do what you did and the EVO family is very proud of you. Also you look great and I do think you're around 11-12% bodyfat as well.

You should read logs of fellow EVO family members trying to change their life as well:
@ElDurko has a great Carnivore log up, he's made amazing transformations:
https://www.evolutionary.org/forums/threads/my-transformation-log.101699/


Cycle
Before we talk more steroids with you, we'd like you to share more with our family, can you do that please?

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. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, update every 2 weeks please
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more :)
Click to expand...
Truly appreciate the welcome and how kind everyone has been, it's very rare to find strangers so willing to help people, I appreciate it immensely.

In terms of my life

Diet
Half a bagel with butter and jam (need the fat for Accutane and I didn't want to eat any peanuts) for breakfast, no lunch, single serving of spaghetti with Bolognese and a slice of Texas toast for dinner plus 48gm of protein shake.
Today is a typical Thursday for me, I inject Ozempic Sunday and Wednesday so Monday and Thursdays tend to be the days where I have to force myself to eat anything.

Currently on my normal TRT, 40mg MWF

Training
Will post up tomorrow, I'm on a PPL split MWF

Cardio
Non-existent

Supplement
Creatine 5gm
Metamucil gummies 5gm (normally 10-15)
Probiotic+probiotic
Magnesium glyc 100mg
Ashwaganda 600mg
 
Likwid said:
Truly appreciate the welcome and how kind everyone has been, it's very rare to find strangers so willing to help people, I appreciate it immensely.

In terms of my life

Diet
Half a bagel with butter and jam (need the fat for Accutane and I didn't want to eat any peanuts) for breakfast, no lunch, single serving of spaghetti with Bolognese and a slice of Texas toast for dinner plus 48gm of protein shake.
Today is a typical Thursday for me, I inject Ozempic Sunday and Wednesday so Monday and Thursdays tend to be the days where I have to force myself to eat anything.

Currently on my normal TRT, 40mg MWF

Training
Will post up tomorrow, I'm on a PPL split MWF

Cardio
Non-existent

Supplement
Creatine 5gm
Metamucil gummies 5gm (normally 10-15)
Probiotic+probiotic
Magnesium glyc 100mg
Ashwaganda 600mg
Click to expand...
@Likwid it's great to have you in our EVO family, you will always get open support and respect here. :D

Diet
Since you're already lean and low bodyfat, how about we discuss coming off ozempic; you need to do 1 injection per week to star off. You need to start eating as you're lean enough now already.
Lets discuss this more.

TRT
What brand are you using?

Training
Will be waiting

Cardio
Will need to talk about this.

Supplements
why metamucil gummies why not raw psyllium husk?
No multivitamins? no vitamin C D? no organ liver support like n2guard?
 
LevButlerov said:
@Likwid it's great to have you in our EVO family, you will always get open support and respect here. :D

Diet
Since you're already lean and low bodyfat, how about we discuss coming off ozempic; you need to do 1 injection per week to star off. You need to start eating as you're lean enough now already.
Lets discuss this more.

TRT
What brand are you using?

Training
Will be waiting

Cardio
Will need to talk about this.

Supplements
why metamucil gummies why not raw psyllium husk?
No multivitamins? no vitamin C D? no organ liver support like n2guard?
Click to expand...
Great questions and giving me thoughts already.

Keep in mind I am off cycle right now, just my normal TRT, started Accutane recently, waiting for my first liver and lipids before I start back up.

Diet:
I am t2 diabetic, so I do need the medication to keep my A1C down. I'm at 1mg twice a week because the effect on appetite wore off too fast. When I go back on cycle I will drop my injection to once a week (which would be half my weekly dose)

TRT:
Pharmacy generic (Hikma)

Supplements:
I started the gummies because of some reddit posts on Ozempic induced constipation. If I used psyllium husk I would be full for hours if not half the day. I think switching when I go on cycle would make sense.
Good call out, I am taking Vitamin D and Iron (lowish iron on my last blood test) I forget about those 2.
Additionally 5.6gm of fish oil

On cycle, I was planning of adding TUDCA and potentially NAC but I'd love the advice
 
Likwid said:
Great questions and giving me thoughts already.

Keep in mind I am off cycle right now, just my normal TRT, started Accutane recently, waiting for my first liver and lipids before I start back up.

Diet:
I am t2 diabetic, so I do need the medication to keep my A1C down. I'm at 1mg twice a week because the effect on appetite wore off too fast. When I go back on cycle I will drop my injection to once a week (which would be half my weekly dose)

TRT:
Pharmacy generic (Hikma)

Supplements:
I started the gummies because of some reddit posts on Ozempic induced constipation. If I used psyllium husk I would be full for hours if not half the day. I think switching when I go on cycle would make sense.
Good call out, I am taking Vitamin D and Iron (lowish iron on my last blood test) I forget about those 2.
Additionally 5.6gm of fish oil

On cycle, I was planning of adding TUDCA and potentially NAC but I'd love the advice
Click to expand...
@Likwid

TRT
you're in the USA right? you dont need a doctor to do TRT, you can do self-TRT easily and lipids aren't a factor in TRT for guys who are active and strong like yourself. You can get 1 x 10ml bottle of testosterone and it will last you a long time.
and your TRT dose is how much? just to get clarity again

Diet
If you're type 2 diabetic, that's usually an insulin release issue, you've dropped a lot of bodyfat and seems like you trying to stay healthy, whats your daily blood sugar for the last 2 weeks?

We need to modify your diet a lot to get it to work during a cycle.

Supplement
You should start low dosing organ liver support now and prep for the cycle, get n2guard its made for steroid users and they support the EVO family
https://www.needtobuildmuscle.com/cycle-support/n2guard/
start with 2-3 caps ed

Gummies
You should get regular psyllium husk, powder form.
How much fiber in those gummies? grams
 
LevButlerov said:
@Likwid

TRT
you're in the USA right? you dont need a doctor to do TRT, you can do self-TRT easily and lipids aren't a factor in TRT for guys who are active and strong like yourself. You can get 1 x 10ml bottle of testosterone and it will last you a long time.
and your TRT dose is how much? just to get clarity again

Diet
If you're type 2 diabetic, that's usually an insulin release issue, you've dropped a lot of bodyfat and seems like you trying to stay healthy, whats your daily blood sugar for the last 2 weeks?

We need to modify your diet a lot to get it to work during a cycle.

Supplement
You should start low dosing organ liver support now and prep for the cycle, get n2guard its made for steroid users and they support the EVO family
https://www.needtobuildmuscle.com/cycle-support/n2guard/
start with 2-3 caps ed

Gummies
You should get regular psyllium husk, powder form.
How much fiber in those gummies? grams
Click to expand...
The ALT/AST and lipids aren't for TRT it's for the Accutane, before I start back on a cycle and add Var in that cycle I want to make sure nothing was thrown off by the Accutane. No doubt I can get test c easily, my insurance covers it and covers enough that I end up having enough to run an entire cycle all without paying anything.

I don't check my sugars anymore because my A1C has been in a really good spot since I started Ozempic, on Ozempic my average sugar is 94. If I drop my dose in half I'll be able to hit more closer to my macros, especially if I do a maingain rather than a bulk, but maybe I should truly bulk, I've had a long relationship with food and frankly I'm hyper aware of what might happen if I stop altogether.

Will look at n2guard! Thanks for the tip

Fiber, the gummies are inulin based but the fiber amount is the same per serving, 5gm. The advantage to the gummies is that it doesn't fill me up as much as psyllium tends to so I can stay compliant.
 
Do you have a history of high blood pressure? Is that the reason you're using cholesterol and blood pressure medication.
 
Make sure that you update us on your nutrition as well.
How does the ozempic affect the way you eat? Does it really kill your appetite?
 
Honestly, there's definitely room to improve your diet.
Spaghetti in Texas toast. I don't really think that that's gonna work long term. You should definitely switch that.
 
If your type 2 diabetic, then you definitely should be improving your diet.
Food prep is going to be crucial. If you're going to have success, make sure you do it.
 
yeah n2guard is well worth it especialy since you are taking all those meds.
It will help all your organs. And boost your energy.
 
As others have said, definitely welcome to the Forum.
You look really lean and you will definitely get better results if you tighten up your diet and nutrition.
 
Make sure that you Get blood work posted as well, if you get a chance.
If that's you and your avatar, which I'm not sure, then you look really ripped.
 
Definitely looking forward to supporting you this whole way.
If you have any questions, feel free to ask them, there's no such thing as a dumb question.
 
BodyMonster34 said:
bro why no tren on this?
just test and var is weak no?
Click to expand...
Honestly, I'm scared. All my previous cycles have been Test only, I wanted something milder and with some of my medical issues I just felt better sticking to Var. Otherwise I would have just done Test only again.

Quadsweep said:
a lot of people are using cialis everyday.
Curious. Is that something your doctor recommended or is that something you're just throwing in there?
Click to expand...
Diabetes plus obesity took its toll on me long-term, so ED happened. Cialis everyday has been great compared to having to plan out when and make sure I take a pill the right time before hand
Austin316 said:
Do you have a history of high blood pressure? Is that the reason you're using cholesterol and blood pressure medication.
Click to expand...
Yes, it's well managed on medication, but I will test on cycle to be sure.
sambee38 said:
Make sure that you update us on your nutrition as well.
How does the ozempic affect the way you eat? Does it really kill your appetite?
Click to expand...
Ozempic essentially induces gastroparesis. Everything stays in the stomach longer keeping you full way longer. On my current dose I am hungry at breakfast and then not hungry again until 8 or 9 pm. At half my dose I can eat closer to maintenance calories.
BookerTNY said:
Honestly, there's definitely room to improve your diet.
Spaghetti in Texas toast. I don't really think that that's gonna work long term. You should definitely switch that.
Click to expand...
Dude I totally know, right now I just eat what is available in the house that my wife has made. We're already building our some meal plans and prep so I can have simple things.
Arabian said:
If your type 2 diabetic, then you definitely should be improving your diet.
Food prep is going to be crucial. If you're going to have success, make sure you do it.
Click to expand...
Agree
Zyglamail said:
yeah n2guard is well worth it especialy since you are taking all those meds.
It will help all your organs. And boost your energy.
Click to expand...
Yah. My only concern is the Vitamin A overlap with Accutane since that's contraindicated to take a Vitamin A supplement while on Accutane (I'm on low dose long term)
 
caligirl85 said:
Make sure that you Get blood work posted as well, if you get a chance.
If that's you and your avatar, which I'm not sure, then you look really ripped.
Click to expand...
That is me in my avatar, thank you! I just shaved my chest and back (skin condition and I wanted to be able to lotion myself better lol) I'm shocked how much more defined I look without all the body hair.

I could post blood but I'm getting more work done next week so I may as well wait since that'll be with Accutane.

I can tell you all my numbers from CMP, lipids, E2, prolactin, etc are all normal within range numbers. My E2 is a little lower than I like it at 19 but I'm not on an AI though I have one on hand.

My HCT is a little high (52) so I may have my doc put in an order for phlebotomy blood pulls since I can't donate blood anymore being on Accutane.
 
Likwid said:
The ALT/AST and lipids aren't for TRT it's for the Accutane, before I start back on a cycle and add Var in that cycle I want to make sure nothing was thrown off by the Accutane. No doubt I can get test c easily, my insurance covers it and covers enough that I end up having enough to run an entire cycle all without paying anything.

I don't check my sugars anymore because my A1C has been in a really good spot since I started Ozempic, on Ozempic my average sugar is 94. If I drop my dose in half I'll be able to hit more closer to my macros, especially if I do a maingain rather than a bulk, but maybe I should truly bulk, I've had a long relationship with food and frankly I'm hyper aware of what might happen if I stop altogether.

Will look at n2guard! Thanks for the tip

Fiber, the gummies are inulin based but the fiber amount is the same per serving, 5gm. The advantage to the gummies is that it doesn't fill me up as much as psyllium tends to so I can stay compliant.
Click to expand...
As a diabetic, we can control and get rid of your diabetes easy if we start measuring blood sugar and implement fasting.
How mcuh fasting have you done? actual fasting like 24-72 hours etc
 
Likwid said:
That is me in my avatar, thank you! I just shaved my chest and back (skin condition and I wanted to be able to lotion myself better lol) I'm shocked how much more defined I look without all the body hair.

I could post blood but I'm getting more work done next week so I may as well wait since that'll be with Accutane.

I can tell you all my numbers from CMP, lipids, E2, prolactin, etc are all normal within range numbers. My E2 is a little lower than I like it at 19 but I'm not on an AI though I have one on hand.

My HCT is a little high (52) so I may have my doc put in an order for phlebotomy blood pulls since I can't donate blood anymore being on Accutane.
Click to expand...
You have bloods ready to share you mean?
 
Likwid said:
Couple months old, I'm getting blood drawn next week, what tests are more relevant, happy to share last results it it's relevant.
Click to expand...
Its very relevant, please share all especially testosterone estrogen progesterone and alt/ast.
 
Looking forward to following your progress. I really like your setup. Definitely a good call to train a certain way and avoid injuries. They can stall everything.
 
LevButlerov said:
Its very relevant, please share all especially testosterone estrogen progesterone and alt/ast.
Click to expand...
ALT:48
AST: 33
Prolactin:13.7
HCT: 52
Estradiol: 19.9
Test: 735 (but I brought it down to stay in the green, I'm normally 1k)

Just noticed my doc never ordered progresterone for me, I'll get that tested.
 
Likwid said:
ALT:48
AST: 33
Prolactin:13.7
HCT: 52
Estradiol: 19.9
Test: 735 (but I brought it down to stay in the green, I'm normally 1k)

Just noticed my doc never ordered progresterone for me, I'll get that tested.
Click to expand...
What range was used? please share
 
12/6
~45mg test c

M1: half a bagel with peanut butter + 48gm protein shake
M2: 72gm protein shake
M3: Baked chicken wrap
Might have a snack later but I'm really not hungry.
1738c/196g protein/80g net carbs/68g fat

This week is a deload since I re-angered a rib nerve last week. This is Phase 2 of Nippard PPL so it's intended to be low reps but RPE 10, I stayed RPE 4-6 to be safe (admittedly some might have been even lower because I really don't want to be injured for over a year again)

Legs
Bulgarian split squat 4x5@120#
Back hypers 5x5@140# (on machine to be safe)
Leg ext 4x7@130#
Calf press on leg press 5x5@398#
Cable kneeling crunch [email protected]

Cardio
That's right I did some!
10 floors on the stair climber plus walking to get to 5 minutes total. I know it's sad but it's a start.

Picture of my sad little chicken wrap, wife bought food for some meal prepping so we'll see.

The extra skin on my stomach is bothering the hell out of me now that it's so obvious without the hair but it's a sign of how far I've come.
 

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Likwid said:
12/6
~45mg test c

M1: half a bagel with peanut butter + 48gm protein shake
M2: 72gm protein shake
M3: Baked chicken wrap
Might have a snack later but I'm really not hungry.
1738c/196g protein/80g net carbs/68g fat

This week is a deload since I re-angered a rib nerve last week. This is Phase 2 of Nippard PPL so it's intended to be low reps but RPE 10, I stayed RPE 4-6 to be safe (admittedly some might have been even lower because I really don't want to be injured for over a year again)

Legs
Bulgarian split squat 4x5@120#
Back hypers 5x5@140# (on machine to be safe)
Leg ext 4x7@130#
Calf press on leg press 5x5@398#
Cable kneeling crunch [email protected]

Cardio
That's right I did some!
10 floors on the stair climber plus walking to get to 5 minutes total. I know it's sad but it's a start.

Picture of my sad little chicken wrap, wife bought food for some meal prepping so we'll see.

The extra skin on my stomach is bothering the hell out of me now that it's so obvious without the hair but it's a sign of how far I've come.
Click to expand...
@Likwid thanks for sharing with the EVO family again :D all are watching.

diet is good, would like you to add some fats, can you add an avocado?

training, legit seems you're still keeping your strength up.

Cardio, perfect you're back in action. :)

and chicken wrap is not sad its legit, something better than nothing.

The loose skin issue, you need to do fasting for it to go away, but fasting without GLP-1 drugs. Actual fasting so the body eats the skin for energy, you can tighten up at least 30-50% easy that way and lean out way more.
 
Likwid said:
Pardon the dumb question, are you asking for the range for Testosterone or all the blood work? For Test green goes to 832
Click to expand...
There are NO dumb questions in the EVO family :D we answer all, otherwise we wouldn't be helpful right.

The ranges they gave you like ast 20-57 etc
best you post the actual blood work and blur your name out of it for us to see please

Likwid said:
ALT:48
AST: 33
Prolactin:13.7
HCT: 52
Estradiol: 19.9
Test: 735 (but I brought it down to stay in the green, I'm normally 1k)

Just noticed my doc never ordered progresterone for me, I'll get that tested.
Click to expand...
 
LevButlerov said:
There are NO dumb questions in the EVO family :D we answer all, otherwise we wouldn't be helpful right.

The ranges they gave you like ast 20-57 etc
best you post the actual blood work and blur your name out of it for us to see please
Click to expand...
735ng/dL | 193 - 824 ng/dL Testosterone
19.9pg/mL | 0.0 - 42.0 pg/mL Estradiol
52% | 39 - 51 % HCT
33U/L | 14 - 40 U/L AST
48U/L | 10 - 54 U/L ALT
 
Likwid said:
735ng/dL | 193 - 824 ng/dL Testosterone
19.9pg/mL | 0.0 - 42.0 pg/mL Estradiol
52% | 39 - 51 % HCT
33U/L | 14 - 40 U/L AST
48U/L | 10 - 54 U/L ALT
Click to expand...
Yes this is the range I was thinking you had, you're in range and testosterone levels are good, but would be interested to know your free testosterone and shbg how that plays out.

Can you update training diet last day please? :D
 
12/7
Rest day

Trying to get on the right track with diet, still a deficit but macros seem a bit better.

M1: 2 Scrambled eggs cooked in a little butter with a little cheese and half an avocado + 72gm protein shake
M2: bagel with cream cheese and lox
M3: steak and butternut squash
S: Banana

kC:1710
P: 142
C: 117
F: 67

Might try to throw either a protein shake or a snack with some protein but I'm pretty damn full
 
Likwid said:
12/7
Rest day

Trying to get on the right track with diet, still a deficit but macros seem a bit better.

M1: 2 Scrambled eggs cooked in a little butter with a little cheese and half an avocado + 72gm protein shake
M2: bagel with cream cheese and lox
M3: steak and butternut squash
S: Banana

kC:1710
P: 142
C: 117
F: 67

Might try to throw either a protein shake or a snack with some protein but I'm pretty damn full
Click to expand...
I would like to discuss you lowering your GLP-1 peptide dose. are you still doing multi weekly shots? please update on the dose and when
 
Likwid said:
Right now I'm going to stay static with it, once I start my cycle in January I'll be cutting it in half.
Click to expand...
Sure if thats your wish, EVO family support :D but I would start cutting it down to max 2 doses per week to prep for Jan.
 
LevButlerov said:
Sure if thats your wish, EVO family support :D but I would start cutting it down to max 2 doses per week to prep for Jan.
Click to expand...
Woah, maybe a miscommunication in my earlier posts.

I pin
glp1 on Su and W
Test on M, W, and F

My plan in Jan is to cut my glp1 to only Su (or maybe Friday would be better so I will have the most hunger during training days)

My bad if I misspoke before
 
Likwid said:
Woah, maybe a miscommunication in my earlier posts.

I pin
glp1 on Su and W
Test on M, W, and F

My plan in Jan is to cut my glp1 to only Su (or maybe Friday would be better so I will have the most hunger during training days)

My bad if I misspoke before
Click to expand...
thats more clear now, 2 days per week is fine with glp-1 for now
in January we can start just 1 day and cut the dose
how much are you pinning sun/wed?
 
Likwid said:
12/8
Pinned glp1 normal half dose

Rest day
Same food as yesterday, only change is adding the yogurt Parfait earlier in the day
Click to expand...
can you try to share all food for the day, as we get deep into the log, pages 10+ it will be near impossible to look back so try to reshare please as you go, thanks :D

and when you say "half dose" please post amount

EVO family support for you max :)
 
LevButlerov said:
thats more clear now, 2 days per week is fine with glp-1 for now
in January we can start just 1 day and cut the dose
how much are you pinning sun/wed?
Click to expand...

Currently pinning 1mg on Sunday and Wednesday

LevButlerov said:
can you try to share all food for the day, as we get deep into the log, pages 10+ it will be near impossible to look back so try to reshare please as you go, thanks :D

and when you say "half dose" please post amount

EVO family support for you max :)
Click to expand...
Makes sense!
 
Likwid said:
Currently pinning 1mg on Sunday and Wednesday


Makes sense!
Click to expand...
Lets try 1/2 ml sun/wed please, it will still be effective as you're so lean. :D
 
LevButlerov said:
thats more clear now, 2 days per week is fine with glp-1 for now
in January we can start just 1 day and cut the dose
how much are you pinning sun/wed?
Click to expand...
One question I've had in my head, what's the thought process behind calorie increase between now and January? I've never been this lean going into a bulk or recomp so I'm just curious why increase calories a month ahead of cycle? Thanks for all the support!
 
Likwid said:
This log will detail my new cycle and duet from December 2024 to Mid 2025

Goal is to fill out my frame while staying lean. Focus is on size, not strength as the more I've focused on strength the more I've injured myself and as a result I have spinal issues.

I plan to run 4 week blocks with semi-deload at week 5.

Using Jeff Nippard's pure bodybuilding program, full body version. Shooting for 5 days a week but may end up at 4.

Cycle will be as follows.
12 week cycle
Test C 600mg/wk
Var 50mg daily @ week 6


Supps/Meds
2g fish oil daily
15g fiber daily on top of food fiber
5mg Cialis daily
Lisinopril
Crestor
5g creatine dail
Ozempic 50% my normal dose
Milk Thistle? TUDCA?

Starting weight 199
Starting bodyfat 11.9%
Starting Macros- not even worth noting, until January I am staying on current Ozempic dose so calories will be <1400 but I will prioritize protein to try to get 96gm minimum right now.

Feedback is welcome!
Click to expand...
@Likwid amazing progress bro!
 
Likwid said:
One question I've had in my head, what's the thought process behind calorie increase between now and January? I've never been this lean going into a bulk or recomp so I'm just curious why increase calories a month ahead of cycle? Thanks for all the support!
Click to expand...
Slowly increasing calories helps your body adapt to the higher protein carbs fats it will have to digest as you want to gain mass and stay lean, what you're looking to do is not really "bulk" its more of a recomp which is mass gains with a bit of a lean out. WE can do that, it just takes time.
 
Likwid said:
I'll have to see how it's possible, the auto injectors don't have a clean indicator for 1/4, just a subtle indicator for 1/2
Click to expand...
You're using auto injectors? you can get a semaglutide vial btw and pin it yourself, all our suppliers like d-s psl ugf naps have them
 
12/9
Pinned 40mg test c

Diet
1072cal/151protein/63carb/21fat
M1: steak and butternut squash + 2 scoops protein
M2: steak and sweet potatoes + 2 scoops protein + spoon of peanut butter
S: juice box


Training
Moved on to Phase 3 of Nippard's PPL Program which is much higher volume than I had been doing. As a result you'll notice some myo sets below, I hope this need decreases while I build up the endurance.

Advice is welcome, maybe I should drop some ego and just lower the weights to get the reps without needing to myo?

But seriously a punch in the gut, per exercise weight is way lower than when I was doing the low reps higher intensity.

Push Day
Incline DB bench 3x20@40# (myo)
Machine shoulder press 3x15@70# (myo on sets 2 and 3)
Pec Deck 3x20@100#
Constant tension lateral raises 3x15@15#
Overhead Tricep extension 3x20@30#
Medball pushups amrap 6 reps
 
Likwid said:
12/9
Pinned 40mg test c

Diet
1072cal/151protein/63carb/21fat
M1: steak and butternut squash + 2 scoops protein
M2: steak and sweet potatoes + 2 scoops protein + spoon of peanut butter
S: juice box


Training
Moved on to Phase 3 of Nippard's PPL Program which is much higher volume than I had been doing. As a result you'll notice some myo sets below, I hope this need decreases while I build up the endurance.

Advice is welcome, maybe I should drop some ego and just lower the weights to get the reps without needing to myo?

But seriously a punch in the gut, per exercise weight is way lower than when I was doing the low reps higher intensity.

Push Day
Incline DB bench 3x20@40# (myo)
Machine shoulder press 3x15@70# (myo on sets 2 and 3)
Pec Deck 3x20@100#
Constant tension lateral raises 3x15@15#
Overhead Tricep extension 3x20@30#
Medball pushups amrap 6 reps
Click to expand...
@Likwid I would lower the weight and increase the reps, going high weight and low reps is not for you right now, we are trying to recomp right so that takes slow muscle building
dont overpush yourself so no injury and forget what anyone thinks around you, go low weight and go high reps and slow

the food is nicer today I like it but would like the peanut butter swapped for walnut butter
can you add avocado?
and juice box , replace with protein bar possible?
 
Eddie Haskell said:
@Likwid I would lower the weight and increase the reps, going high weight and low reps is not for you right now, we are trying to recomp right so that takes slow muscle building
dont overpush yourself so no injury and forget what anyone thinks around you, go low weight and go high reps and slow

the food is nicer today I like it but would like the peanut butter swapped for walnut butter
can you add avocado?
and juice box , replace with protein bar possible?
Click to expand...
That makes a ton of sense, cycle before last I definitely injured myself trying to go too heavy, I want to get bigger, if strength comes with that, great, but size is the priority.

100% right on the peanut butter, I was eyeing up an avocado.

The juice box was something quick during a meeting, I'll look for some protein bars to keep downstairs.

I'm definitely seeing a need to spread my meals out, so maybe having some protein bars in my office will get me to eat more.
 
Likwid said:
That makes a ton of sense, cycle before last I definitely injured myself trying to go too heavy, I want to get bigger, if strength comes with that, great, but size is the priority.

100% right on the peanut butter, I was eyeing up an avocado.

The juice box was something quick during a meeting, I'll look for some protein bars to keep downstairs.

I'm definitely seeing a need to spread my meals out, so maybe having some protein bars in my office will get me to eat more.
Click to expand...
Injury is likely #1 on the list of what I saw EVO brothers as a problem, same with many guys I train

Let’s update the diet man and push on :)
 
Eddie Haskell said:
sorry to hear that, why such bad sleep? you have issues at home?
and have you started valerian root and melatonin?
Click to expand...
It's generally I wake up thinking about something work related then can't fall back asleep.

Haven't started either, I have melatonin at home, I'll try that first. Thank you
 
Likwid said:
It's generally I wake up thinking about something work related then can't fall back asleep.

Haven't started either, I have melatonin at home, I'll try that first. Thank you
Click to expand...
Melatonin alone is a bit rough, I would do low dose melatonin 1-3mgs with more Valerian root, get the root as its calming.
 
12/10

Training
Rest day

Diet
Better today, spread out my meals

M1: Half a bagel with cream cheese + smoked salmon
S1: Banana + 2 scoops protein powder
M2: Pork, egg, avocado taco (leftovers)
S2: Metrx protein bar
M3: flank steak and sweet potatoes + yogurt parfait with peanuts added

2079 cal/167 protein/175 carb/73 fat

Might try to get an added snack in, protein centric
 
Likwid said:
12/10

Training
Rest day

Diet
Better today, spread out my meals

M1: Half a bagel with cream cheese + smoked salmon
S1: Banana + 2 scoops protein powder
M2: Pork, egg, avocado taco (leftovers)
S2: Metrx protein bar
M3: flank steak and sweet potatoes + yogurt parfait with peanuts added

2079 cal/167 protein/175 carb/73 fat

Might try to get an added snack in, protein centric
Click to expand...
Meals are better today for sure :)

Protein boost it today, and can you do walnuts not peanuts?
 
12/11
Pinned 0.5mg glp1 (25% my original dose before joining Evo 😀)
Pinned 50mg test c

Slept really well last night

Meals
Bad day, had meetings all day so I didn't get away to have a lunch

M1: 2 eggs, little butter, 1/4 avocado, flank steak + 2 scoops of protein powder
S1: Protein bar
M2: flank steak, sweet potato. + 3 scoops of protein
S2: Cottage cheese. Walnuts

1593 cal/ 202gm protein / 39gm carb / 61gm fat

Training
Picked weights to avoid myo reps, felt better but was hard af

Pull day
Kneeling single arm pulldown 2x20@35#
Omni grip lat pulldown (wide, close, reverse close) 3x20@100
Machine Iso low row 4x20@40#
Reverse pec deck 3x20@85#, 75#, 55#
Cable shrug in 3x20@100#
Ezbar curl 1x4@70#
Ezbar curl 21s 2x21@50#, 30# superset with bicep stretch
 
12/12

Training
Rest day
Feeling pretty good despite the added daily volume

Diet
The lower dose glp1 seems to have helped

M1: half a bagel with cream cheese, 2 eggs, quarter avocado + shake
S1: Protein bar
M2: sweet potatoes, flank steak, cottage cheese
S2: protein bar
S3: cottage cheese, string cheese, handful of almonds
M3: whole grain biscuit with turkey sausage and cheese

2104Cal/188P/148C/81F
 
Likwid said:
The lower dose has been helping, averaging closer to 2k calories but I'm able to get 180-200gm of protein without feeling like I'm going to vomit
Click to expand...
Perfect, stay on the lower dose, try to get it down as low as you can. :D
 
Likwid said:
12/11
Pinned 0.5mg glp1 (25% my original dose before joining Evo 😀)
Pinned 50mg test c

Slept really well last night

Meals
Bad day, had meetings all day so I didn't get away to have a lunch

M1: 2 eggs, little butter, 1/4 avocado, flank steak + 2 scoops of protein powder
S1: Protein bar
M2: flank steak, sweet potato. + 3 scoops of protein
S2: Cottage cheese. Walnuts

1593 cal/ 202gm protein / 39gm carb / 61gm fat

Training
Picked weights to avoid myo reps, felt better but was hard af

Pull day
Kneeling single arm pulldown 2x20@35#
Omni grip lat pulldown (wide, close, reverse close) 3x20@100
Machine Iso low row 4x20@40#
Reverse pec deck 3x20@85#, 75#, 55#
Cable shrug in 3x20@100#
Ezbar curl 1x4@70#
Ezbar curl 21s 2x21@50#, 30# superset with bicep stretch
Click to expand...

Likwid said:
12/12

Training
Rest day
Feeling pretty good despite the added daily volume

Diet
The lower dose glp1 seems to have helped

M1: half a bagel with cream cheese, 2 eggs, quarter avocado + shake
S1: Protein bar
M2: sweet potatoes, flank steak, cottage cheese
S2: protein bar
S3: cottage cheese, string cheese, handful of almonds
M3: whole grain biscuit with turkey sausage and cheese

2104Cal/188P/148C/81F
Click to expand...
Some days are harder than others, its the sum of days we want in the end :D

I like 12 12 with higher protein, much better approach today.
 
Likwid said:
12/12

Training
Rest day
Feeling pretty good despite the added daily volume

Diet
The lower dose glp1 seems to have helped

M1: half a bagel with cream cheese, 2 eggs, quarter avocado + shake
S1: Protein bar
M2: sweet potatoes, flank steak, cottage cheese
S2: protein bar
S3: cottage cheese, string cheese, handful of almonds
M3: whole grain biscuit with turkey sausage and cheese

2104Cal/188P/148C/81F
Click to expand...
Sometimes that's all it takes
 
Yeah, I wouldn't waste money getting progesterone tested. You don't need it.

I would get your cholesterol tested though. That's be good to know.
 
Yes, don't hesitate to ask any questions to us.

We're here to help you man. For sure. You are our customer.
 
Thanks for getting up the information about the macros you're getting in.

But are not squash very interesting. Mix with the steak.
 
Good job getting in your avocado. That's really good for the good quality fats in your diet.

Glad to see you're sleeping. Well, that's a good sign.
 
Eggs is always a good one.

How are you prepping them? How are you cooking them?
 
12/13 (lucky Friday the 13th)
Slept pretty damn well, 1mg melatonin + 200mg valerian root

Blood draw today, should have blood test results soon

Pinned 40mg test c

Diet
2155Cal/197P/133C/84F
M1: Bagel with steak, egg, and cheese + shake
S1: protein bar
M2: steak sandwich
S2: protein bar
M3: Grilled chicken and broccoli
S3: Shake

Training
Finished work late today, moving leg day to tomorrow.
 
chesty said:
Eggs is always a good one.

How are you prepping them? How are you cooking them?
Click to expand...

ceo said:
Bros diet looks pretty solid. I would add more vegetables, though.

I'm not seeing any vegetables on your last meal update.
Click to expand...

Spot on observation, I haven't been getting any veggies.... I really don't like most but I need to do a better job.

As for meal prep and cooking, wife does most the cooking, I prep on the weekend if I can, otherwise since I work from home I just grab the kitchen scale and weigh out my meal each time.

Cooking method is generally lean. Today the wife grilled some chicken breasts that she marinated in avocado oil, lemon and lime juice, parsley, seasoned salt, garlic powder, onion powder, broccoli was roasted with a bit of avocado oil, lemon, and garlic salt.

Sweet potatoes and squash are usually just roasted with same as broccoli.

She undersalts everything... Worries about my blood pressure (which was high before medication.)

ROIDDERS said:
Can you lay out more of your training? So we see what you're doing. Exactly.

Also, make sure you update us this week and we want to know what you're eating as well.
Click to expand...
Right now I'm following Jeff Nippard's PPL program on phase 3, pictures attached of the 3 days I do.

Planning to switch to his bodybuilding program on cycle (full body version)
 

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Blood work is looking good for cycle (will post early next week once all the results come in)

This is what I was planning for cycle. Keep in mind anything with barbell on back or spinal compression stuff that's caused me issues in the past like deadlift is a no go so I have substitutions in the program (he gives 2 substitution options for each exercise). Why can't I? I had major spinal surgeries, DM me for more details. I'm safe doing most movements outside of DL and back squat.

For example instead of Smith Squat, he suggests Machine Squat or DB Bulgarian Split Squats. Since my gym doesn't have a machine squat I'll do Bulgarian.

There's a 5 day I can pick up if the week permits, with work, family, and life a 4 day split is just my realistic view.

Most last sets target and RPE 9-10 except the first couple weeks it stays without failure.

My goal is hypertrophy first, stronger second all without injury

Suggestions on program? Most of this is built for progressive overload but my last cycles did focus a lot on strength and not hypertrophy.
 

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Nothing else worth noting, if there's a specific number I can grab it. I get a lot of tests done at the same time. Progresterone and prolactin are normal. Expecting E2 to be the same, I don't convert a lot to E2.

No SHBG tested, going to test that on cycle anyway.

Lipids
Screenshot_20241214_154404_Gmail.webp


Liver function
Screenshot_20241214_154340_Gmail.webp


Higher hemoglobin and hematocrit, but my hematocrit has been high since started TRT, but yes, I need to drink more water.
Screenshot_20241214_154419_Gmail.webp
 
Likwid said:
12/13 (lucky Friday the 13th)
Slept pretty damn well, 1mg melatonin + 200mg valerian root

Blood draw today, should have blood test results soon

Pinned 40mg test c

Diet
2155Cal/197P/133C/84F
M1: Bagel with steak, egg, and cheese + shake
S1: protein bar
M2: steak sandwich
S2: protein bar
M3: Grilled chicken and broccoli
S3: Shake

Training
Finished work late today, moving leg day to tomorrow.
Click to expand...
Decent macros today you moving up :D
 
Likwid said:
Spot on observation, I haven't been getting any veggies.... I really don't like most but I need to do a better job.

As for meal prep and cooking, wife does most the cooking, I prep on the weekend if I can, otherwise since I work from home I just grab the kitchen scale and weigh out my meal each time.

Cooking method is generally lean. Today the wife grilled some chicken breasts that she marinated in avocado oil, lemon and lime juice, parsley, seasoned salt, garlic powder, onion powder, broccoli was roasted with a bit of avocado oil, lemon, and garlic salt.

Sweet potatoes and squash are usually just roasted with same as broccoli.

She undersalts everything... Worries about my blood pressure (which was high before medication.)


Right now I'm following Jeff Nippard's PPL program on phase 3, pictures attached of the 3 days I do.

Planning to switch to his bodybuilding program on cycle (full body version)
Click to expand...
Its hard to do veggies on glp-1s as you feel food, I think so far your diet is improving, goal will be to get more calories in.
 
Likwid said:
Nothing else worth noting, if there's a specific number I can grab it. I get a lot of tests done at the same time. Progresterone and prolactin are normal. Expecting E2 to be the same, I don't convert a lot to E2.

No SHBG tested, going to test that on cycle anyway.

Lipids
View attachment 65568

Liver function
View attachment 65569

Higher hemoglobin and hematocrit, but my hematocrit has been high since started TRT, but yes, I need to drink more water.
View attachment 65570
Click to expand...
Seems you need more food and overall more healthy meats, but this is a good start. I would add a steak ed if you can. :D
 
12/14


Diet
2226CAL/195P/134C/92F
Hit some diet fatigue and just wanted some things I really love, so I balanced that with some other stuff to try to balance the day

M1: scrambled eggs, steak, cheese, 0.5 avocado + shake
S1: raw carrots, apple fritter ( :-D)
M2:
S2: protein bar
M3: Korean BBQ beef, sweet potato, kale
S3: beef jerky



Training
Today was really rough, I normally do machines, the free weights killed me plus it feels like the nerve in my back/rib was starting to act up so I had to be a little more cautious

Front squat 3x15@75# (sheesh. First time squatting since surgery)
45° back hyperextension 3x20@25#
DB step ups 3x10@30#
Seated leg curl (slow) 3x8@85#
Leg press toe press 3x20@298#
Cable crunch 3x20@50#
 
Likwid said:
12/14


Diet
2226CAL/195P/134C/92F
Hit some diet fatigue and just wanted some things I really love, so I balanced that with some other stuff to try to balance the day

M1: scrambled eggs, steak, cheese, 0.5 avocado + shake
S1: raw carrots, apple fritter ( :-D)
M2:
S2: protein bar
M3: Korean BBQ beef, sweet potato, kale
S3: beef jerky



Training
Today was really rough, I normally do machines, the free weights killed me plus it feels like the nerve in my back/rib was starting to act up so I had to be a little more cautious

Front squat 3x15@75# (sheesh. First time squatting since surgery)
45° back hyperextension 3x20@25#
DB step ups 3x10@30#
Seated leg curl (slow) 3x8@85#
Leg press toe press 3x20@298#
Cable crunch 3x20@50#
Click to expand...
@Likwid training you should stay with machines if you have some nerve issues, just to be safe.

On the diet front today, high protein perfect!!! and avocado :) your diet is really improving.
 
Likwid said:
12/14


Diet
2226CAL/195P/134C/92F
Hit some diet fatigue and just wanted some things I really love, so I balanced that with some other stuff to try to balance the day

M1: scrambled eggs, steak, cheese, 0.5 avocado + shake
S1: raw carrots, apple fritter ( :-D)
M2:
S2: protein bar
M3: Korean BBQ beef, sweet potato, kale
S3: beef jerky



Training
Today was really rough, I normally do machines, the free weights killed me plus it feels like the nerve in my back/rib was starting to act up so I had to be a little more cautious

Front squat 3x15@75# (sheesh. First time squatting since surgery)
45° back hyperextension 3x20@25#
DB step ups 3x10@30#
Seated leg curl (slow) 3x8@85#
Leg press toe press 3x20@298#
Cable crunch 3x20@50#
Click to expand...
Great job
 
Plan this coming week is to do a full deload week, get my physical and get prepped for the following week.

Plan is below for my weeks
1 - 12 - 0.5mg-1mg glp1 (Ozempic) as low as possible to maintain calories but also prevent overeating
1 - 12 - 600mg testosterone cypionate (Pharmacy generic) MWF
6 - 12 - 50mg oxandrolone (Ultima-Oxa) split into 2 doses a day, 25mg in the morning, 25mg 1 hr before working out
 
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