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Approved Log Pre Cycle Training Lifestyle Log

bullybreed

bullybreed

V.I.P.
EVO Logger
Hi
I’m 43 years old, 5’10, 80kg, and i’d guess BF%12-15. Ive been weight training for 15 years, but properly and consistently for 10 years. Healthy, active non smoker/drinker.

I would like try a cycle of a PEDs to help improve my physical appearance, would like to put on lean muscle and improve definition as well as hopefully improve my general feeling of motivation. I’m not interested in becoming the biggest guy in the gym or entering competitions.
I went to the doctors a year ago and had tests to see if TRT would be an option for me but all my levels came back in range for a person of my age.
From the research i have done I think i would like to and be comfortable doing either a course of sus250 or Test E over 10 weeks, have 10 weeks off and repeat. My goal would be to get to 85kg with the same or lower BF % i’m currently at, along with hopefully adding some motivation and over coming the plateau i can’t seem to get past.
Currently i’m in a calorie surplus-
3400 calories being 345grams carbohydrates,110 grams fat and 250grams protein.
I eat the same meals daily-
1.Protein oats
2.Tuna, potatoes and broccoli
3.Protein, Berry and banana smoothie
4.Protein shake and Peanut butter Bagel.
5. Spaghetti Bol,Broccoli and 20 almonds.

Supplements are prework out consisting of 200mg caffeine, 5g Arginine, 5 gram creatinine, 6g citrine mallate.
15g EAA with water during workout
20gram glutamine with 250ml apple juice post workout.

Training at the moment is
Day1 Bench Press, Inc Bench Press, Dec DB press, Cable Flys, DB pull over, Tri overhead extension,body weight dips, tri extension machine.
Day 2 Dead lifts, quad extension machine, prone hamstring curl machine, pull ups, t bar row, lat pull down, cable row machine, bicep bar curl, db curls, preacher curl machine.
Day 3, Cardio, abs and calves.
Day 4 Plate machine shoulder press, inc rear flys, military press, db lat raises, cable upright rows,db shrugs, fore arm flexions.
Day 5 Barbell Squats, hip thrust machine, quad extension machine, hamstring curl machine, thigh ab an adductor machine, sitting calf raise machine, smith machine standing calf raises.

I’ve included a current photo and latest body scan from machine at the gym (i understand these are in no way accurate…)
I’ve never had any professional advice and any dietary/workout plans i’ve got are f try on online research so i’m sure i can improve with proper advice.
I’m happy to receive any criticism, suggestions or improvements.
If I do go ahead with the Test E or Sus250 would also like advice if i need an estrogen blocker or any other supplements to help strain on body.
Also any advice on an Australian supplier would be great.
Thanks all

IMG_3282.webp


IMG_3300.webp
 
neilb said:
Hi
I’m 43 years old, 5’10, 80kg, and i’d guess BF%12-15. Ive been weight training for 15 years, but properly and consistently for 10 years. Healthy, active non smoker/drinker.

I would like try a cycle of a PEDs to help improve my physical appearance, would like to put on lean muscle and improve definition as well as hopefully improve my general feeling of motivation. I’m not interested in becoming the biggest guy in the gym or entering competitions.
I went to the doctors a year ago and had tests to see if TRT would be an option for me but all my levels came back in range for a person of my age.
From the research i have done I think i would like to and be comfortable doing either a course of sus250 or Test E over 10 weeks, have 10 weeks off and repeat. My goal would be to get to 85kg with the same or lower BF % i’m currently at, along with hopefully adding some motivation and over coming the plateau i can’t seem to get past.
Currently i’m in a calorie surplus-
3400 calories being 345grams carbohydrates,110 grams fat and 250grams protein.
I eat the same meals daily-
1.Protein oats
2.Tuna, potatoes and broccoli
3.Protein, Berry and banana smoothie
4.Protein shake and Peanut butter Bagel.
5. Spaghetti Bol,Broccoli and 20 almonds.

Supplements are prework out consisting of 200mg caffeine, 5g Arginine, 5 gram creatinine, 6g citrine mallate.
15g EAA with water during workout
20gram glutamine with 250ml apple juice post workout.

Training at the moment is
Day1 Bench Press, Inc Bench Press, Dec DB press, Cable Flys, DB pull over, Tri overhead extension,body weight dips, tri extension machine.
Day 2 Dead lifts, quad extension machine, prone hamstring curl machine, pull ups, t bar row, lat pull down, cable row machine, bicep bar curl, db curls, preacher curl machine.
Day 3, Cardio, abs and calves.
Day 4 Plate machine shoulder press, inc rear flys, military press, db lat raises, cable upright rows,db shrugs, fore arm flexions.
Day 5 Barbell Squats, hip thrust machine, quad extension machine, hamstring curl machine, thigh ab an adductor machine, sitting calf raise machine, smith machine standing calf raises.

I’ve included a current photo and latest body scan from machine at the gym (i understand these are in no way accurate…)
I’ve never had any professional advice and any dietary/workout plans i’ve got are f try on online research so i’m sure i can improve with proper advice.
I’m happy to receive any criticism, suggestions or improvements.
If I do go ahead with the Test E or Sus250 would also like advice if i need an estrogen blocker or any other supplements to help strain on body.
Also any advice on an Australian supplier would be great.
Thanks all

View attachment 79152

View attachment 79155
Click to expand...
@neilb
Welcome to Evo Bro!
Look to be in great shape. Great start to your log.
Update your log daily with training/diet so we can learn more about you.
As far as the cycle goes, I would run TestE over Sus if your only running 10 weeks.
At your age once you start cycle]ing you might be better off on TRT then doing PCT.
Get your log going, and we can help you with the cycle.
 
neilb said:
Thanks for the reply. Is there an example of a proper log I could use to work off?

I did some googling but could you please explain the difference between pct and trt?
Cheers.
Click to expand...
@neilb
You can use any of my logs as a template. Links are in my signature. Super easy. Just copy/paste and update info daily.
 
neilb said:
Thanks for the reply. Is there an example of a proper log I could use to work off?

I did some googling but could you please explain the difference between pct and trt?
Cheers.
Click to expand...
Your balls shut down, so if you come off completely you need to start them back up with "post cycle therapy " vs going from a cycle of 500mg test a week down to a TRT dose of 150mg a week , downside is your pinning for the rest of your life
 
Let me focus (perhaps overly) on one point perhaps two.
1) 'I'm not looking to be the biggest...' etc. It's similar to two recent posts about not being wanting to be Mr Olympia. Here's a reality. You wont be. I can be quite confident in saying that it's EXTREMELY unlikely that you have the god-given genetics of a potential Mr O. Ergo it's a non issue. Just cos you're considering using PEDs doesn't mean you've much of, if any chance of being the next Arnold. If it was EVERY roid user would have it as an issue. So forget it

2) There are some great articles and sources of information on the forum. Ditto podcasts etc. I'm gonna want you to LOOK at them rather than ask, as you yourself say, beginner type questions. Please ask for clarity if any seem confusing etc

Bonus: PEDs do NOT, in and of themselves, motivate you. That comes from YOUR desire to be better and improve. It's literally mental. And doesn't come in a bottle. Yes test etc can make you feel more 'on' but that still needs you to do the work etc
 
Mobster said:
Let me focus (perhaps overly) on one point perhaps two.
1) 'I'm not looking to be the biggest...' etc. It's similar to two recent posts about not being wanting to be Mr Olympia. Here's a reality. You wont be. I can be quite confident in saying that it's EXTREMELY unlikely that you have the god-given genetics of a potential Mr O. Ergo it's a non issue. Just cos you're considering using PEDs doesn't mean you've much of, if any chance of being the next Arnold. If it was EVERY roid user would have it as an issue. So forget it

2) There are some great articles and sources of information on the forum. Ditto podcasts etc. I'm gonna want you to LOOK at them rather than ask, as you yourself say, beginner type questions. Please ask for clarity if any seem confusing etc

Bonus: PEDs do NOT, in and of themselves, motivate you. That comes from YOUR desire to be better and improve. It's literally mental. And doesn't come in a bottle. Yes test etc can make you feel more 'on' but that still needs you to do the work etc
Click to expand...
Thanks for the reply.
I totally understand using something will not make you the biggest guy in the gym, i probably didn’t explain properly. I should have said I’m not interested in using several compounds and chasing everything possible extra gain. Would just like to hopefully be able to recover like i did in my 20s and be able to push out an extra rep or two.

I’ve done plenty of reading of articles but I didn’t know about podcasts, I do lots of driving so always looking for new podcasts so will definitely do some listening. Cheers for the heads up.
 
neilb said:
Thanks for the reply.
I totally understand using something will not make you the biggest guy in the gym, i probably didn’t explain properly. I should have said I’m not interested in using several compounds and chasing everything possible extra gain. Would just like to hopefully be able to recover like i did in my 20s and be able to push out an extra rep or two.

I’ve done plenty of reading of articles but I didn’t know about podcasts, I do lots of driving so always looking for new podcasts so will definitely do some listening. Cheers for the heads up.
Click to expand...
Yeah, once i found there podcast I listen to it all the time when I am driving and working. A lot of good info on the podcasts. Also check out the free ebooks. I been reading those as well and they are helpful. I highly recommend starting your own log. That has actually become one of the best resources for me. Guys give there advice about your diet and training. They motivate you. They point out things I would never even known or thought of. When I have questions about certain things concerning diet, supplements, cycles, or training I just post them in my log and people give me advice from different perspectives. Its really cool. I found evolutionary.org from OSgear.se where I had purchased some Ultima products and on there website they have a news section. On there I found the podcast. Then listened to the podcast. Then the podcast led me to the forums. Then after hearing Steve and Mobster encourage people to start there own logs on the forums I did it. I wish I had done found them and done it sooner. Start your own log with your training and diet and gain all the benefits. Just look at other peoples logs and you can see how to start your own. People like and enjoy pictures of everything when you can do them. Everyone is super encouraging, supportive and will giving some tough love when needed. Everyone who inputs does it from a place of wanting to see you succeed and do the best that you can in whatever pursuit you are looking to do. Good luck buddy, I will be looking for your log and watching you grow.
 
kcates said:
Yeah, once i found there podcast I listen to it all the time when I am driving and working. A lot of good info on the podcasts. Also check out the free ebooks. I been reading those as well and they are helpful. I highly recommend starting your own log. That has actually become one of the best resources for me. Guys give there advice about your diet and training. They motivate you. They point out things I would never even known or thought of. When I have questions about certain things concerning diet, supplements, cycles, or training I just post them in my log and people give me advice from different perspectives. Its really cool. I found evolutionary.org from OSgear.se where I had purchased some Ultima products and on there website they have a news section. On there I found the podcast. Then listened to the podcast. Then the podcast led me to the forums. Then after hearing Steve and Mobster encourage people to start there own logs on the forums I did it. I wish I had done found them and done it sooner. Start your own log with your training and diet and gain all the benefits. Just look at other peoples logs and you can see how to start your own. People like and enjoy pictures of everything when you can do them. Everyone is super encouraging, supportive and will giving some tough love when needed. Everyone who inputs does it from a place of wanting to see you succeed and do the best that you can in whatever pursuit you are looking to do. Good luck buddy, I will be looking for your log and watching you grow.
Click to expand...
Great post man. Glad the podcast has helped you. That is why we do it
 
Hi All


Finally got my bloods done. Was some delay , egrf was 53 so took 2 weeks off supplements and 1 week off gym , had bloods redone and all came back in correct range.

Can I please get some advice if looking at my testosterone numbers would suggest I would benefit from TRT.

I believe I could potentially use one of the online clinic services but would prefer to do my self with the advice from others on this forum with similar experience and goals in mind.

Many Thanks.
IMG_3490.webp
IMG_3489.webp
 
neilb said:
Hi All


Finally got my bloods done. Was some delay , egrf was 53 so took 2 weeks off supplements and 1 week off gym , had bloods redone and all came back in correct range.

Can I please get some advice if looking at my testosterone numbers would suggest I would benefit from TRT.

I believe I could potentially use one of the online clinic services but would prefer to do my self with the advice from others on this forum with similar experience and goals in mind.

Many Thanks.View attachment 85681View attachment 85682
Click to expand...
Congrats on getting your bloods done

Terrible lvls yuk

Trt will be starting 100mg a week split into 2 doses Mon and Thursday
Retest in 5 weeks to see lvls, go up or down as needed

Cycle will be starting 300mg of test split into 3 doses mon wed Friday
You'll need an AI on hand incase you aromatise and your nips get sensitive.

Needles and syringes you can order from Precisemedical.com.au

Exactec 1ml Low Dead Space Luer Lock Syringes By Imatec Medical - Box of 100​

Needles you'll need
20g x 38mm for drawing up and
25g x 25mm for injection

For the Testosterone go to the Aussie approved sources thread
 
Freki said:
Congrats on getting your bloods done

Terrible lvls yuk

Trt will be starting 100mg a week split into 2 doses Mon and Thursday
Retest in 5 weeks to see lvls, go up or down as needed

Cycle will be starting 300mg of test split into 3 doses mon wed Friday
You'll need an AI on hand incase you aromatise and your nips get sensitive.

Needles and syringes you can order from Precisemedical.com.au

Exactec 1ml Low Dead Space Luer Lock Syringes By Imatec Medical - Box of 100​

Needles you'll need
20g x 38mm for drawing up and
25g x 25mm for injection

For the Testosterone go to the Aussie approved sources thread
Click to expand...
Hey Freki

Thanks for the quick response.

Can you please explain the 2 different doses you suggested? I’m really a beginner.
100mg a week split into 2 doses for 5 weeks? This is too check how body reacts too test?

Then once established and understood how blood have changed it will be 300mg split over 3 doses per week?

Should I just start on the AI to be safe or no need until/if symptoms appear.

Can i stop using test e for a period of time? Will this cause negative symptoms. For Example we have a 4 week overseas holiday in January next year and would prefer not to take with me.

Many thanks again.
 
neilb said:
100mg a week split into 2 doses for 5 weeks? This is too check how body reacts too test?
Click to expand...
TRT dose, your on this base dose from now on, it will replace your natural production and put you top of range. The blood test which is a basic androgen test is to see if you need more or less, to really dial it in. Test total, test free, eostradial and shbg
neilb said:
300mg split over 3 doses per week?
Click to expand...
This is a beginners blast dosage this will last 8 - 12 weeks
You don't have to blast if you don't want to
neilb said:
Should I just start on the AI to be safe or no need until/if symptoms appear.
Click to expand...
Debatable, This is for the blast, you don't want to take AIs if you can avoid it some people don't aromatise as much. There's clues if your E is high. Itchy nips, moody, poor elections, bloating and puffy.

neilb said:
Can i stop using test e for a period of time? Will this cause negative symptoms
Click to expand...
There are longer lasting versions you could use before hand its not perfect but would get you through. I was off test for 2 weeks recently and second week i felt it , not terrible. But libido had dropped.
 
Freki said:
TRT dose, your on this base dose from now on, it will replace your natural production and put you top of range. The blood test which is a basic androgen test is to see if you need more or less, to really dial it in. Test total, test free, eostradial and shbg

This is a beginners blast dosage this will last 8 - 12 weeks
You don't have to blast if you don't want to

Debatable, This is for the blast, you don't want to take AIs if you can avoid it some people don't aromatise as much. There's clues if your E is high. Itchy nips, moody, poor elections, bloating and puffy.


There are longer lasting versions you could use before hand it’s not perfect but would get you through. I was off test for 2 weeks recently and second week i felt it , not terrible. But libido had dropped.
Click to expand...
Thanks again Freki , explained so well, know what i wanna do now.
I’ve been doing reading on the forum while waiting for the egrf bloods and i’m gonna get in contact with Sassys Pharmaceuticals, seems to have a heap of positive reviews.
 
neilb said:
Thanks again Freki , explained so well, know what i wanna do now.
I’ve been doing reading on the forum while waiting for the egrf bloods and i’m gonna get in contact with Sassys Pharmaceuticals, seems to have a heap of positive reviews.
Click to expand...
Nice
No worries at all bro, you'll be more successful doing it yourself then under a clinic. Your in charge.

If there's anything else fire away, we will all help you out
Also Consider adding to this log bro it definitely helps, we are a no judge community just here to help.
 
Freki said:
Nice
No worries at all bro, you'll be more successful doing it yourself then under a clinic. Your in charge.

If there's anything else fire away, we will all help you out
Also Consider adding to this log bro it definitely helps, we are a no judge community just here to help.
Click to expand...
When i start i’ll definitely update log with photos and training.
My food is the same meals every day, 3400 calories 30/40/30 split.
At the moment my training is stagnant. I still train my ass off 6 days on at the moment, but there is very little progression, really struggling to improve on rep numbers or adding weight so when i start the trt hopefully i can see some progression in reps/weight which i will log.
 
neilb said:
When i start i’ll definitely update log with photos and training.
My food is the same meals every day, 3400 calories 30/40/30 split.
At the moment my training is stagnant. I still train my ass off 6 days on at the moment, but there is very little progression, really struggling to improve on rep numbers or adding weight so when i start the trt hopefully i can see some progression in reps/weight which i will log.
Click to expand...
@neilb we going to upgrade this to a full log bro ;)

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 (every 1-2 weeks)
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 :)
 
Thanks, i’ll update training this week before i start the trt. I’m useless on this phone, is it ok to take screenshots of fitness app log and paste on here?

My meals are easy to log, i’m lazy and can’t be bothered constantly working numbers out so i’ve used my fitness pal to work a day out and i will eat the same everyday for duration of training program. At the moment im trying to put weight on , was on 3400cal but ive dropped it back to 3200cal because i felt that the fat was being added to my mid section to fast. I’ve got it split over 5 meals -
Protien oats
Tuna, broccoli and potatoes
spaghetti bolognaise and broccoli
Protein, banana and berry smoothie
Protein shake and peanut butter bagel
Macro split-

IMG_3498.webp

No supplements at moment. Was taking creatine,citrune mallate, arginine and EAA but when i got first bloods done egrf came back at 53, stopped supplements and back in normal range after 2 weeks and retest. Open to any advice here please.

I’ll post a current photo before starting the trt.
 
neilb said:
Thanks, i’ll update training this week before i start the trt. I’m useless on this phone, is it ok to take screenshots of fitness app log and paste on here?

My meals are easy to log, i’m lazy and can’t be bothered constantly working numbers out so i’ve used my fitness pal to work a day out and i will eat the same everyday for duration of training program. At the moment im trying to put weight on , was on 3400cal but ive dropped it back to 3200cal because i felt that the fat was being added to my mid section to fast. I’ve got it split over 5 meals -
Protien oats
Tuna, broccoli and potatoes
spaghetti bolognaise and broccoli
Protein, banana and berry smoothie
Protein shake and peanut butter bagel
Macro split-

View attachment 85878
No supplements at moment. Was taking creatine,citrune mallate, arginine and EAA but when i got first bloods done egrf came back at 53, stopped supplements and back in normal range after 2 weeks and retest. Open to any advice here please.

I’ll post a current photo before starting the trt.
Click to expand...
Also drink 250ml apple juice with 10g glutamine after training.
 
neilb said:
Thanks, i’ll update training this week before i start the trt. I’m useless on this phone, is it ok to take screenshots of fitness app log and paste on here?

My meals are easy to log, i’m lazy and can’t be bothered constantly working numbers out so i’ve used my fitness pal to work a day out and i will eat the same everyday for duration of training program. At the moment im trying to put weight on , was on 3400cal but ive dropped it back to 3200cal because i felt that the fat was being added to my mid section to fast. I’ve got it split over 5 meals -
Protien oats
Tuna, broccoli and potatoes
spaghetti bolognaise and broccoli
Protein, banana and berry smoothie
Protein shake and peanut butter bagel
Macro split-

View attachment 85878
No supplements at moment. Was taking creatine,citrune mallate, arginine and EAA but when i got first bloods done egrf came back at 53, stopped supplements and back in normal range after 2 weeks and retest. Open to any advice here please.

I’ll post a current photo before starting the trt.
Click to expand...
Yes you can take screen shots and post them @neilb of the foods. To start I do see high carbs in the diet and protein a bit low, we can redo by going 40% protein and 30% carbs with the 40/30/30 ratios.
 
LevButlerov said:
Yes you can take screen shots and post them @neilb of the foods. To start I do see high carbs in the diet and protein a bit low, we can redo by going 40% protein and 30% carbs with the 40/30/30 ratios.
Click to expand...
Cheers , i’ll drop some of my potatoes and substitute the difference with some extra whey in my shakes.
 
neilb said:
Cheers , i’ll drop some of my potatoes and substitute the difference with some extra whey in my shakes.
Click to expand...
Whey or protein bars or chicken breast. :D
 
stevesmi said:
You are looking fantastic Chief I love to see this
Click to expand...
Cheers, i love the gym, I need it for my physical and mental health, but i’m finding harder to recover and seem to have more general aches and pains these days…
I’m really hoping trt can help with this and anything else that i get such gains would be a bonus.
 
neilb said:
Thanks, i’ll update training this week before i start the trt. I’m useless on this phone, is it ok to take screenshots of fitness app log and paste on here?

My meals are easy to log, i’m lazy and can’t be bothered constantly working numbers out so i’ve used my fitness pal to work a day out and i will eat the same everyday for duration of training program. At the moment im trying to put weight on , was on 3400cal but ive dropped it back to 3200cal because i felt that the fat was being added to my mid section to fast. I’ve got it split over 5 meals -
Protien oats
Tuna, broccoli and potatoes
spaghetti bolognaise and broccoli
Protein, banana and berry smoothie
Protein shake and peanut butter bagel
Macro split-

View attachment 85878
No supplements at moment. Was taking creatine,citrune mallate, arginine and EAA but when i got first bloods done egrf came back at 53, stopped supplements and back in normal range after 2 weeks and retest. Open to any advice here please.

I’ll post a current photo before starting the trt.
Click to expand...
It is. Although my preference is for the old way
 
Looks good man. Nothing beats a nice banana shake. It's the best thing ever.
 
Love what you're doing here. Keep it up. That's good that you're using the app to track things.
 
That's good that you use the gym to balance yourself out. That's smart.
 
Thanks for posting up Some of the visuals of the different exercises you're doing.

Gives us something to really take a look at
 
Love to see this man. You're doing a great job.
 
ROIDDERS said:
Interesting, you drink apple juice after your training.

Its raw. I'm assuming and not full of sugar, right?
Click to expand...
This is why i’m here i guess, everything I do is from internet research so it’s all bro science, so hopefully i can fix this kinda stuff up.
I read that apple juice/sugar will help with the help post workout with muscle breakdown/repair. Should i drop the apple juice and just have the glutamine? The applejuice is in my calorie/macro allocation.
 
neilb said:
This is why i’m here i guess, everything I do is from internet research so it’s all bro science, so hopefully i can fix this kinda stuff up.
I read that apple juice/sugar will help with the help post workout with muscle breakdown/repair. Should i drop the apple juice and just have the glutamine? The applejuice is in my calorie/macro allocation.
Click to expand...
I'm so anti sugar, but it definitely helps with repair, I was bulking in my early 30s without any peds just huge amounts of post workout sugar carbs like 60g , grew big also put on shit ton of fat. But was never sore and workout 7 days a week.
Now I'd eat an apple or 2 instead get the fibre in as well to avoid huge spike in BG levels
 
Freki said:
I'm so anti sugar, but it definitely helps with repair, I was bulking in my early 30s without any peds just huge amounts of post workout sugar carbs like 60g , grew big also put on shit ton of fat. But was never sore and workout 7 days a week.
Now I'd eat an apple or 2 instead get the fibre in as well to avoid huge spike in BG levels
Click to expand...
There is 0 evidence that sugar helps with repair or any sorts. @Freki
 
neilb said:
This is why i’m here i guess, everything I do is from internet research so it’s all bro science, so hopefully i can fix this kinda stuff up.
I read that apple juice/sugar will help with the help post workout with muscle breakdown/repair. Should i drop the apple juice and just have the glutamine? The applejuice is in my calorie/macro allocation.
Click to expand...
Apple juice will do nothing but spike your blood sugar, @neilb it will not help you recover or repair.
 
Legs today.
IMG_3530.webp
Front squat 5 sets @ 3 sets 10-12 reps, 2 sets @8-10 reps
Stiff leg dead lift using bar 5 sets3 sets 10-12 reps, 2 sets @8-10 reps
Leg curl and leg extensions4 sets @ 10-12reps
Calf exercises 4 sets each @15-20 reps
Completed in 54 minutes.
IMG_3528.webp
Meals today-
Meal 1 protein oats
IMG_3527.webp
Meal 2 Tuna, potatoes, broccoli.
IMG_3529.webp
Meal 3 Was whey, banana and berries smoothie, forgot to take photo.
Meal 4 Whey shake and peanut butter bagel.
IMG_3543.webp
Meal 5 will be spag bol, i ran out so had to cook them. I Do 10 meals, couple in the fridge and rest in freezer.
IMG_3541.webp

IMG_3542.webp

This is what i’ll eat everyday while i’m doing this calorie surplus. If i go out for dinner with the wife i’ll substitute my spag boo for whatever i think will get me closest to the numbers.
 

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neilb said:
Legs today.View attachment 86259Front squat 5 sets @ 3 sets 10-12 reps, 2 sets @8-10 reps
Stiff leg dead lift using bar 5 sets3 sets 10-12 reps, 2 sets @8-10 reps
Leg curl and leg extensions4 sets @ 10-12reps
Calf exercises 4 sets each @15-20 reps
Completed in 54 minutes.
View attachment 86260Meals today-
Meal 1 protein oats View attachment 86261Meal 2 Tuna, potatoes, broccoli.
View attachment 86262Meal 3 Was whey, banana and berries smoothie, forgot to take photo.
Meal 4 Whey shake and peanut butter bagel.
View attachment 86263Meal 5 will be spag bol, i ran out so had to cook them. I Do 10 meals, couple in the fridge and rest in freezer.
View attachment 86268
View attachment 86269
This is what i’ll eat everyday while i’m doing this calorie surplus. If i go out for dinner with the wife i’ll substitute my spag boo for whatever i think will get me closest to the numbers.
Click to expand...

neilb said:
Meal 5View attachment 86306
Click to expand...
Your quads are coming in nicely, very thick. :D and the food share perfect, what do you think were your macros?
 
LevButlerov said:
Your quads are coming in nicely, very thick. :D and the food share perfect, what do you think were your macros?
Click to expand...
Hey man, from your suggestions i’m now going for 40/30/30. To achieve this i’m dropping the post workout 250ml apple juice and having an extra 30grms of whey protein. I need to run this thorough myfitnesspal app but doing some quick math on the calculator this gets me close at about 3300cal.
I’ll eat these same meals everyday except for maybe one day on weekend if i go out with wife and i’ll drop my spag bol for a steak and chips or something like that.
 
The kneeling crunch isn't something You see very often.

But it's extremely effective and it will work.
 
Nice job on this. I like to see seated calf raises.

Some idiot was hogging it the other day. I made them leave lol
 
I like your training for sure. Your legs are looking thick.

Calves are looking very vascular.
 
Nice upper body training session. The bicep training is fantastic and so is the back.
 
neilb said:
Today back and biceps.View attachment 86454
Pull up 3 sets assisted12-15 reps 2 sets unassisted to failure
Rack pull 3 sets 10-12 reps 2 sets 8-10 reps
Shrugs 4 sets 15-20 reps
Rest of exercises 4 sets 10-12 reps.
Complete in 1hr6min.

Meals today same as yesterday.
Click to expand...
@neilb bro we would like to see your pics as well working out.........
 
neilb said:
Thanks, i’ll update training this week before i start the trt. I’m useless on this phone, is it ok to take screenshots of fitness app log and paste on here?

My meals are easy to log, i’m lazy and can’t be bothered constantly working numbers out so i’ve used my fitness pal to work a day out and i will eat the same everyday for duration of training program. At the moment im trying to put weight on , was on 3400cal but ive dropped it back to 3200cal because i felt that the fat was being added to my mid section to fast. I’ve got it split over 5 meals -
Protien oats
Tuna, broccoli and potatoes
spaghetti bolognaise and broccoli
Protein, banana and berry smoothie
Protein shake and peanut butter bagel
Macro split-

View attachment 85878
No supplements at moment. Was taking creatine,citrune mallate, arginine and EAA but when i got first bloods done egrf came back at 53, stopped supplements and back in normal range after 2 weeks and retest. Open to any advice here please.

I’ll post a current photo before starting the trt.
Click to expand...
@neilb nice meals man you’re doing well with the food
 
neilb said:
Hey man, from your suggestions i’m now going for 40/30/30. To achieve this i’m dropping the post workout 250ml apple juice and having an extra 30grms of whey protein. I need to run this thorough myfitnesspal app but doing some quick math on the calculator this gets me close at about 3300cal.
I’ll eat these same meals everyday except for maybe one day on weekend if i go out with wife and i’ll drop my spag bol for a steak and chips or something like that.
Click to expand...
Perfect, lets see how it changes.
 
neilb said:
Today back and biceps.View attachment 86454
Pull up 3 sets assisted12-15 reps 2 sets unassisted to failure
Rack pull 3 sets 10-12 reps 2 sets 8-10 reps
Shrugs 4 sets 15-20 reps
Rest of exercises 4 sets 10-12 reps.
Complete in 1hr6min.

Meals today same as yesterday.
Click to expand...
I dont suggest side bends just makes your waist big.
 
neilb said:
Legs today.View attachment 86259Front squat 5 sets @ 3 sets 10-12 reps, 2 sets @8-10 reps
Stiff leg dead lift using bar 5 sets3 sets 10-12 reps, 2 sets @8-10 reps
Leg curl and leg extensions4 sets @ 10-12reps
Calf exercises 4 sets each @15-20 reps
Completed in 54 minutes.
View attachment 86260Meals today-
Meal 1 protein oats View attachment 86261Meal 2 Tuna, potatoes, broccoli.
View attachment 86262Meal 3 Was whey, banana and berries smoothie, forgot to take photo.
Meal 4 Whey shake and peanut butter bagel.
View attachment 86263Meal 5 will be spag bol, i ran out so had to cook them. I Do 10 meals, couple in the fridge and rest in freezer.
View attachment 86268
View attachment 86269
This is what i’ll eat everyday while i’m doing this calorie surplus. If i go out for dinner with the wife i’ll substitute my spag boo for whatever i think will get me closest to the numbers.
Click to expand...
@neilb solid work on the legs bro!
 
Today was Chest, Shoulders and Triceps

Bench Press incline
40kg x12 reps
40x12
40x12
45x 7
45x
Seated Machine Chest Press
50kg x 12
50x 12
50x12
60x8
60x9
Seated Military DB press
15kg x 12
15x10
15x10
15x11
Cable Machine Lateral Side Raises
11kg x 12
11x 12
11x12
11x13
Tricep angle bar push down
43kg x12
43x14
45kg x
45x
Body weight dips parallel bars till fail
12 reps
13
9
9

Hanging leg raise
15 reps
12
14
14


Completed in 1h 2 minutes.

My current weight is 82kg.

Same meal plan as yesterday.

Some food prep, will making 3 berry banana whey smoothies and cutting up broccoli for next few days.
IMG_3576.webp
 
neilb said:
Today was Chest, Shoulders and Triceps

Bench Press incline
40kg x12 reps
40x12
40x12
45x 7
45x
Seated Machine Chest Press
50kg x 12
50x 12
50x12
60x8
60x9
Seated Military DB press
15kg x 12
15x10
15x10
15x11
Cable Machine Lateral Side Raises
11kg x 12
11x 12
11x12
11x13
Tricep angle bar push down
43kg x12
43x14
45kg x
45x
Body weight dips parallel bars till fail
12 reps
13
9
9

Hanging leg raise
15 reps
12
14
14


Completed in 1h 2 minutes.

My current weight is 82kg.

Same meal plan as yesterday.

Some food prep, will making 3 berry banana whey smoothies and cutting up broccoli for next few days.View attachment 86603
Click to expand...
Nice workout !!
 
neilb said:
Legs today.View attachment 86259Front squat 5 sets @ 3 sets 10-12 reps, 2 sets @8-10 reps
Stiff leg dead lift using bar 5 sets3 sets 10-12 reps, 2 sets @8-10 reps
Leg curl and leg extensions4 sets @ 10-12reps
Calf exercises 4 sets each @15-20 reps
Completed in 54 minutes.
View attachment 86260Meals today-
Meal 1 protein oats View attachment 86261Meal 2 Tuna, potatoes, broccoli.
View attachment 86262Meal 3 Was whey, banana and berries smoothie, forgot to take photo.
Meal 4 Whey shake and peanut butter bagel.
View attachment 86263Meal 5 will be spag bol, i ran out so had to cook them. I Do 10 meals, couple in the fridge and rest in freezer.
View attachment 86268
View attachment 86269
This is what i’ll eat everyday while i’m doing this calorie surplus. If i go out for dinner with the wife i’ll substitute my spag boo for whatever i think will get me closest to the numbers.
Click to expand...
@neilb nice updates and great pictures man
 
neilb said:
Today was Chest, Shoulders and Triceps

Bench Press incline
40kg x12 reps
40x12
40x12
45x 7
45x
Seated Machine Chest Press
50kg x 12
50x 12
50x12
60x8
60x9
Seated Military DB press
15kg x 12
15x10
15x10
15x11
Cable Machine Lateral Side Raises
11kg x 12
11x 12
11x12
11x13
Tricep angle bar push down
43kg x12
43x14
45kg x
45x
Body weight dips parallel bars till fail
12 reps
13
9
9

Hanging leg raise
15 reps
12
14
14


Completed in 1h 2 minutes.

My current weight is 82kg.

Same meal plan as yesterday.

Some food prep, will making 3 berry banana whey smoothies and cutting up broccoli for next few days.View attachment 86603
Click to expand...
high training and protein city bro
 
Nice update bro like the food
 
Nice job bro
 
Hey all

Have my supplies thanks to https://www.evolutionary.org/forums/members/sassys-pharmaceuticals.353965/
5 x 10ml of test e300.
My plan with everyone’s advice was to start on the trt route and aim to get testosterone to the high range and see how my body responds then make a decision about cycles then. At my point in life i know im now willing to push the envelope. I’ve re posted blood test results, please note i have been back to my personal doctor since this test for retesting and my egfr, bun and alt are back in normal range, he put the out of range levels down to supplements and doing a workout the morning of original bloodwork. 2 weeks no supplements and 1 week off gym everything was normal, unfortunately my doctor did not give me a copy of the normal results . Also did urine test and no signs of protein leakage.

Can i please get advice on dosage, frequency, when i should get bloodwork after starting, injecting procedure, storage of gear and things to look out for/be careful of. I have 25g x 25mm needles and 1ml low dead space syringes.Complete newb here, so yeah… I have started on the podcasts, but some of it is out of my depth at this stage but i am learning too.

Another thing I need to clarify is in January next year we are going overseas for 4 weeks and i don’t want to be taking gear and other paraphernalia with me. What do others do or what can i do in situation. My wife is understanding and supportive of me doing this at home but risking hassles at an overseas airport on a family holiday will be a 100% no, so i have to respect this and im also not keen for risking any drama either.

After today’s legs i’ll post my workout and number and then all my numbers will be posted as i do the same each week and we -
chest, shoulders, tri
legs
back and biceps
chest, shoulders, tri
legs
back and biceps
rest day


I’m open to training suggestions/improvments. Not sure if i’m overtraining? But i prefer to train 6 day a week, its like 1hr therapy…

Thanks evo team.
IMG_3580.webp
IMG_3599.webp
IMG_3602.webp
IMG_3603.webp
IMG_3604.webp
IMG_3605.webp
IMG_3607.webp
 
Legs today -

Front Squat
50kg x 12 reps
50kg x 12
50kg x 12
70x 6
70x6

RDLs
60x12
60x12
60x12
90x8
90x8

Seated Quad leg extensions
77x12
77x12
77x10
77x12

Seated Hamstring leg curls
36x12
36x12
36x10
36x9

Seated calf raise
30x 14
30x 15
30x 12
30x 13

Smith machine standing calf raises
50x16
50x 16
50x14
50x17

Cable crunch
45x13
45x13
45x15
45x17

Completed in 1h6 minutes.

Once again same meal plan as yesterday.
 
Hey bro if it's trt you're wanting to do I'd suggest starting lowish and see how your body responds to the exogenous test... Everyone's different but 125mg for me puts me over 700 free test on my trough(bloods before you're due for next pin). I'd get some bloods around the 6-8 week mark and adjust dosages from there. Pinning multiple times a week can help control estrogen spiking.. I do twice a week Wednesday and Sunday. With trt doses you can easily get away with using 27g 13mm insulin syringes to the delt or ventroglute.. painless and no build up of scar tissue. It's good you got an AI on hand but hold off from taking it right off the bat, you may not need it until you start pushing higher doses.
 
Tha
Woodiee said:
Hey bro if it's trt you're wanting to do I'd suggest starting lowish and see how your body responds to the exogenous test... Everyone's different but 125mg for me puts me over 700 free test on my trough(bloods before you're due for next pin). I'd get some bloods around the 6-8 week mark and adjust dosages from there. Pinning multiple times a week can help control estrogen spiking.. I do twice a week Wednesday and Sunday. With trt doses you can easily get away with using 27g 13mm insulin syringes to the delt or ventroglute.. painless and no build up of scar tissue. It's good you got an AI on hand but hold off from taking it right off the bat, you may not need it until you start pushing higher doses.
Click to expand...
Cheers for the advice man.
 
Woodiee said:
Hey bro if it's trt you're wanting to do I'd suggest starting lowish and see how your body responds to the exogenous test... Everyone's different but 125mg for me puts me over 700 free test on my trough(bloods before you're due for next pin). I'd get some bloods around the 6-8 week mark and adjust dosages from there. Pinning multiple times a week can help control estrogen spiking.. I do twice a week Wednesday and Sunday. With trt doses you can easily get away with using 27g 13mm insulin syringes to the delt or ventroglute.. painless and no build up of scar tissue. It's good you got an AI on hand but hold off from taking it right off the bat, you may not need it until you start pushing higher doses.
Click to expand...

Woodiee said:
Hey bro if it's trt you're wanting to do I'd suggest starting lowish and see how your body responds to the exogenous test... Everyone's different but 125mg for me puts me over 700 free test on my trough(bloods before you're due for next pin). I'd get some bloods around the 6-8 week mark and adjust dosages from there. Pinning multiple times a week can help control estrogen spiking.. I do twice a week Wednesday and Sunday. With trt doses you can easily get away with using 27g 13mm insulin syringes to the delt or ventroglute.. painless and no build up of scar tissue. It's good you got an AI on hand but hold off from taking it right off the bat, you may not need it until you start pushing higher doses.
Click to expand...
So you will split your 125mg to 62.5mg and inject 62.5mg twice a week?
 
neilb said:
Hey all

Have my supplies thanks to https://www.evolutionary.org/forums/members/sassys-pharmaceuticals.353965/
5 x 10ml of test e300.
My plan with everyone’s advice was to start on the trt route and aim to get testosterone to the high range and see how my body responds then make a decision about cycles then. At my point in life i know im now willing to push the envelope. I’ve re posted blood test results, please note i have been back to my personal doctor since this test for retesting and my egfr, bun and alt are back in normal range, he put the out of range levels down to supplements and doing a workout the morning of original bloodwork. 2 weeks no supplements and 1 week off gym everything was normal, unfortunately my doctor did not give me a copy of the normal results . Also did urine test and no signs of protein leakage.

Can i please get advice on dosage, frequency, when i should get bloodwork after starting, injecting procedure, storage of gear and things to look out for/be careful of. I have 25g x 25mm needles and 1ml low dead space syringes.Complete newb here, so yeah… I have started on the podcasts, but some of it is out of my depth at this stage but i am learning too.

Another thing I need to clarify is in January next year we are going overseas for 4 weeks and i don’t want to be taking gear and other paraphernalia with me. What do others do or what can i do in situation. My wife is understanding and supportive of me doing this at home but risking hassles at an overseas airport on a family holiday will be a 100% no, so i have to respect this and im also not keen for risking any drama either.

After today’s legs i’ll post my workout and number and then all my numbers will be posted as i do the same each week and we -
chest, shoulders, tri
legs
back and biceps
chest, shoulders, tri
legs
back and biceps
rest day


I’m open to training suggestions/improvments. Not sure if i’m overtraining? But i prefer to train 6 day a week, its like 1hr therapy…

Thanks evo team.View attachment 86771View attachment 86772View attachment 86773View attachment 86774View attachment 86775View attachment 86776View attachment 86777
Click to expand...
Looks to me like issues with kidneys to some degree, are you using creatine?

neilb said:
Legs today -

Front Squat
50kg x 12 reps
50kg x 12
50kg x 12
70x 6
70x6

RDLs
60x12
60x12
60x12
90x8
90x8

Seated Quad leg extensions
77x12
77x12
77x10
77x12

Seated Hamstring leg curls
36x12
36x12
36x10
36x9

Seated calf raise
30x 14
30x 15
30x 12
30x 13

Smith machine standing calf raises
50x16
50x 16
50x14
50x17

Cable crunch
45x13
45x13
45x15
45x17

Completed in 1h6 minutes.

Once again same meal plan as yesterday.
Click to expand...
Training is good so far @neilb are you doing cardio?
 
LevButlerov said:
Looks to me like issues with kidneys to some degree, are you using creatine?


Training is good so far @neilb are you doing cardio?
Click to expand...
Yup was doing creatine and other supplements, did heavy leg session morning of blood test. Took 2 weeks off all supplements, 1 week off gym, went back to family doctor for another blood test and urine test, he did not give me numbers but said after cutting the supplements and week rest my egfr was back in normal range and no protein leakage in urine.
 
LevButlerov said:
Looks to me like issues with kidneys to some degree, are you using creatine?


Training is good so far @neilb are you doing cardio?
Click to expand...
My cardio at the moment in daily exercise of my two 37kg bully breeds so can’t really put a number on it but all i know is after an hour of rope tug or swimming at the beach with them i’m destoyed…
 
neilb said:
Yup was doing creatine and other supplements, did heavy leg session morning of blood test. Took 2 weeks off all supplements, 1 week off gym, went back to family doctor for another blood test and urine test, he did not give me numbers but said after cutting the supplements and week rest my egfr was back in normal range and no protein leakage in urine.
Click to expand...
I'd like to see you up your liquid intake how much water you drink?
 
neilb said:
Hey all

Have my supplies thanks to https://www.evolutionary.org/forums/members/sassys-pharmaceuticals.353965/
5 x 10ml of test e300.
My plan with everyone’s advice was to start on the trt route and aim to get testosterone to the high range and see how my body responds then make a decision about cycles then. At my point in life i know im now willing to push the envelope. I’ve re posted blood test results, please note i have been back to my personal doctor since this test for retesting and my egfr, bun and alt are back in normal range, he put the out of range levels down to supplements and doing a workout the morning of original bloodwork. 2 weeks no supplements and 1 week off gym everything was normal, unfortunately my doctor did not give me a copy of the normal results . Also did urine test and no signs of protein leakage.

Can i please get advice on dosage, frequency, when i should get bloodwork after starting, injecting procedure, storage of gear and things to look out for/be careful of. I have 25g x 25mm needles and 1ml low dead space syringes.Complete newb here, so yeah… I have started on the podcasts, but some of it is out of my depth at this stage but i am learning too.

Another thing I need to clarify is in January next year we are going overseas for 4 weeks and i don’t want to be taking gear and other paraphernalia with me. What do others do or what can i do in situation. My wife is understanding and supportive of me doing this at home but risking hassles at an overseas airport on a family holiday will be a 100% no, so i have to respect this and im also not keen for risking any drama either.

After today’s legs i’ll post my workout and number and then all my numbers will be posted as i do the same each week and we -
chest, shoulders, tri
legs
back and biceps
chest, shoulders, tri
legs
back and biceps
rest day


I’m open to training suggestions/improvments. Not sure if i’m overtraining? But i prefer to train 6 day a week, its like 1hr therapy…

Thanks evo team.View attachment 86771View attachment 86772View attachment 86773View attachment 86774View attachment 86775View attachment 86776View attachment 86777
Click to expand...
@neilb A blood work. Doesn't look that bad at all, man. There's nothing really that scary, Just a little strain in your kidneys and liver which is pretty stanard. Sure, you're taking your support supplements.
 
neilb said:
Legs today -

Front Squat
50kg x 12 reps
50kg x 12
50kg x 12
70x 6
70x6

RDLs
60x12
60x12
60x12
90x8
90x8

Seated Quad leg extensions
77x12
77x12
77x10
77x12

Seated Hamstring leg curls
36x12
36x12
36x10
36x9

Seated calf raise
30x 14
30x 15
30x 12
30x 13

Smith machine standing calf raises
50x16
50x 16
50x14
50x17

Cable crunch
45x13
45x13
45x15
45x17

Completed in 1h6 minutes.

Once again same meal plan as yesterday.
Click to expand...
@neilb bro leg training like a champion. And putting in some good time but why so much Smith machine? You should be doing it raw.
 
stevesmi said:
@neilb A blood work. Doesn't look that bad at all, man. There's nothing really that scary, Just a little strain in your kidneys and liver which is pretty stanard. Sure, you're taking your support supplements.
Click to expand...
Hey man, since these bloods i’ve been retested with family dr. I was taking prework out consisting of 200mg caffeine, 5g Arginine, 5 gram creatinine, 6g citrine mallate, dropped this for 2 weeks, 1 week rest from training and egfr and alt was back in normal range and no protein leakage on urine test so everything great . What do you think about the hormone levels?
 
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