Approved Log My TRT and training log

[Moist box]

Hello everyone I am here to start my log of my TRT journey. I am from Australia and I'm 31 years old. I started lifting at 15 pretty seriously untill about 23 where I bailed off my diet and lifting and spent too much time drinking and partying. I still went to the gym sporadically but not regularly. I started to get back into lifting properly about 2 years ago.

After a few blood tests and comparing them to previous tests I was sick of feeling tired and having my test levels in the mid 200s. I went to a specialist to start my testosterone replacement therapy. I have done my first 12 weeks of 250ml/week and I am feeling great. My lifting has improved and I am losing weight again. My current goal is to continue losing weight over the next 4 months and dial in my dieting. After that I would like to start my first compound cycle with a higher dosage of test.

I am currently 143kg and 187cm tall. The goal was to aim for 140kg standing press, I am currently 10kg away from this but I am uncomfortable with being this heavy and it is affecting my BP and sleep.
Currently down 7kg. Daily BP is currently 130-135/80-85

Training:
Mon: shoulders and triceps
Tue: legs and biceps
Wed: rest/sauna
Thur: chest and triceps
Fri: back and bis
Sat: legs/cardio ( only recently added a 2nd leg day)
Sun: rest

Supplements:
Test E - 250ml/week
5 tablets of fish oil 1000mg
5g of creatine
1 tablet genetix men multi vitamin
1 tablet Milk thistle 500mg
1 tablet Tudca 250mg
1 tablet Grape seed extract
Magnesium 800mg and zinc 25mg
Calcium 1000mg and D3 15mcg
10mg cialsis pre gym
40mg of telmisartan (only 2 weeks in, hoping to come off once weigh is back in line)

Food:
Drinks are either black coffee no sugar, water or zero sugar drinks.

Breakfast is usually 4 eggs, 2 toast or 1 roll with 1 piece of cheese or 3x weetbix with 25g whey and yopro 15g yoghurt

Snack: 50g whey 100g oats or 300g protien yoghurt

Lunch/pre gym: 2 x steamed red Thai curry fish and 200g rice

Apple on the way to gym after my pre workout.

Post workout shake 50g protien - 260 cals

Dinner: chicken and 150g rice + steamed veg or whatever the girlfriend is making.

Problems:
Avoiding snacks, I work where there is unlimited access to snacks. Trying to dial in the discipline on this.

Thank you for taking your time to read about my journey.
Any feedback is greatly appreciated.

 

[LevButlerov]

Hello everyone I am here to start my log of my TRT journey. I am from Australia and I'm 31 years old. I started lifting at 15 pretty seriously untill about 23 where I bailed off my diet and lifting and spent too much time drinking and partying. I still went to the gym sporadically but not regularly. I started to get back into lifting properly about 2 years ago.

After a few blood tests and comparing them to previous tests I was sick of feeling tired and having my test levels in the mid 200s. I went to a specialist to start my testosterone replacement therapy. I have done my first 12 weeks of 250ml/week and I am feeling great. My lifting has improved and I am losing weight again. My current goal is to continue losing weight over the next 4 months and dial in my dieting. After that I would like to start my first compound cycle with a higher dosage of test.

I am currently 143kg and 187cm tall. The goal was to aim for 140kg standing press, I am currently 10kg away from this but I am uncomfortable with being this heavy and it is affecting my BP and sleep.
Currently down 7kg. Daily BP is currently 130-135/80-85

Training:
Mon: shoulders and triceps
Tue: legs and biceps
Wed: rest/sauna
Thur: chest and triceps
Fri: back and bis
Sat: legs/cardio ( only recently added a 2nd leg day)
Sun: rest

Supplements:
Test E - 250ml/week
5 tablets of fish oil 1000mg
5g of creatine
1 tablet genetix men multi vitamin
1 tablet Milk thistle 500mg
1 tablet Tudca 250mg
1 tablet Grape seed extract
Magnesium 800mg and zinc 25mg
Calcium 1000mg and D3 15mcg
10mg cialsis pre gym
40mg of telmisartan (only 2 weeks in, hoping to come off once weigh is back in line)

Food:
Drinks are either black coffee no sugar, water or zero sugar drinks.

Breakfast is usually 4 eggs, 2 toast or 1 roll with 1 piece of cheese or 3x weetbix with 25g whey and yopro 15g yoghurt

Snack: 50g whey 100g oats or 300g protien yoghurt

Lunch/pre gym: 2 x steamed red Thai curry fish and 200g rice

Apple on the way to gym after my pre workout.

Post workout shake 50g protien - 260 cals

Dinner: chicken and 150g rice + steamed veg or whatever the girlfriend is making.

Problems:
Avoiding snacks, I work where there is unlimited access to snacks. Trying to dial in the discipline on this.

Thank you for taking your time to read about my journey.
Any feedback is greatly appreciated.

@Moist box welcome to the EVO family happy you're fully sharing and opening up about your journey. EVO family is a no judgement zone so feel free to share all.

We all partied and drank before so we all understand you, and hopefully with the EVO family you can turn your life around.

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

 

[stevesmi]

yes getting into proper health is important. what came first the chicken or the egg? when it comes to sleep and overall health you need to improve your body fat %. get that lower.

we will help you. i would check out my fasting log, read through it.

 

[Moist box]

yes getting into proper health is important. what came first the chicken or the egg? when it comes to sleep and overall health you need to improve your body fat %. get that lower.

we will help you. i would check out my fasting log, read through it.

Awesome info in your log mate, I'll give it a good in-depth read tonight. Thank you

 

[Mobster]

Hello everyone I am here to start my log of my TRT journey. I am from Australia and I'm 31 years old. I started lifting at 15 pretty seriously untill about 23 where I bailed off my diet and lifting and spent too much time drinking and partying. I still went to the gym sporadically but not regularly. I started to get back into lifting properly about 2 years ago.

After a few blood tests and comparing them to previous tests I was sick of feeling tired and having my test levels in the mid 200s. I went to a specialist to start my testosterone replacement therapy. I have done my first 12 weeks of 250ml/week and I am feeling great. My lifting has improved and I am losing weight again. My current goal is to continue losing weight over the next 4 months and dial in my dieting. After that I would like to start my first compound cycle with a higher dosage of test.

I am currently 143kg and 187cm tall. The goal was to aim for 140kg standing press, I am currently 10kg away from this but I am uncomfortable with being this heavy and it is affecting my BP and sleep.
Currently down 7kg. Daily BP is currently 130-135/80-85

Training:
Mon: shoulders and triceps
Tue: legs and biceps
Wed: rest/sauna
Thur: chest and triceps
Fri: back and bis
Sat: legs/cardio ( only recently added a 2nd leg day)
Sun: rest

Supplements:
Test E - 250ml/week
5 tablets of fish oil 1000mg
5g of creatine
1 tablet genetix men multi vitamin
1 tablet Milk thistle 500mg
1 tablet Tudca 250mg
1 tablet Grape seed extract
Magnesium 800mg and zinc 25mg
Calcium 1000mg and D3 15mcg
10mg cialsis pre gym
40mg of telmisartan (only 2 weeks in, hoping to come off once weigh is back in line)

Food:
Drinks are either black coffee no sugar, water or zero sugar drinks.

Breakfast is usually 4 eggs, 2 toast or 1 roll with 1 piece of cheese or 3x weetbix with 25g whey and yopro 15g yoghurt

Snack: 50g whey 100g oats or 300g protien yoghurt

Lunch/pre gym: 2 x steamed red Thai curry fish and 200g rice

Apple on the way to gym after my pre workout.

Post workout shake 50g protien - 260 cals

Dinner: chicken and 150g rice + steamed veg or whatever the girlfriend is making.

Problems:
Avoiding snacks, I work where there is unlimited access to snacks. Trying to dial in the discipline on this.

Thank you for taking your time to read about my journey.
Any feedback is greatly appreciated.

This is what counts. The rest is fluff and history.

 

[Quadsweep]

Very nice supplement list you put together.
Any reason why you are doing the daily Cialis, does it have to do with pumps before the gym?

 

[Moist box]

Very nice supplement list you put together.
Any reason why you are doing the daily Cialis, does it have to do with pumps before the gym?

Thanks, yeah I take it pre gym for the pumps. Only take it on training days

 

[BodyMonster34]

bro yo got some size. but that okay. big men are the best.

nothing to be ashame.

 

[JasonPriest]

we will support you and push you along on this one.
I completely agree on snacks. I think that's a big problem.

 

[Wootoom]

Yeah, snacking is a killer.

It keeps your insulin levels to elevated

 

[Moist box]

we will support you and push you along on this one.
I completely agree on snacks. I think that's a big problem.

Far too easy to do but I just need to bring some proper discipline

 

[Moist box]

Yeah, snacking is a killer.

It keeps your insulin levels to elevated

Getting my bloods done this next week to see how things are. I am concerned about the insulin though

 

[RoidRage69]

Get on one of the GLP-1 drugs. They are incredible at what they do.

 

[Vadim Fedorov]

If I were you I would just skip breakfast.
Eat your first meal later in the day.

 

[2Thick]

One thing I don't see in your diet is very many fruits or vegetables.

This is gonna be something you're going to have to look into.

 

[e2]

If you're not able to sleep well and your blood pressure is off, that's all you need to know to get into better shape.

 

[StevenDarwinMD]

APPROVED LOG

 

[Moist box]

If I were you I would just skip breakfast.
Eat your first meal later in the day.

Thanks for the idea, how late in the day should I have it? I currently eat roughly 4 hours after being awake and at work

 

[Moist box]

One thing I don't see in your diet is very many fruits or vegetables.

This is gonna be something you're going to have to look into.

Thanks mate, this is Very much the case. I am currently adding more in (mainly steamed veg and broccoli) but still nowhere near enough

 

[Ulter]

Wow, you're only 31 years old?

So, you really need to get on the ball while you are young.

 

[chesty]

The drinking and partying will do it every time. You gotta get disciplined with that and things will change.

 

[ROIDDERS]

Let's hit this one, man. I like to set up on the training.

I would be doing daily, fasted cardio.

 

[ceo]

Bros. Fasted cardio going to be huge first thing in the morning. It forces fat loss.

 

[Moist box]

Bros. Fasted cardio going to be huge first thing in the morning. It forces fat loss.

Only problem is I start work at 2am or 3am most mornings. I could probably fit in a quick walk or some skipping. Thanks for the idea.

 

[Moist box]

Let's hit this one, man. I like to set up on the training.

I would be doing daily, fasted cardio.

I'll try to get some in the morning or just before bed or dinner.

 

[ballin2504]

Hello everyone I am here to start my log of my TRT journey. I am from Australia and I'm 31 years old. I started lifting at 15 pretty seriously untill about 23 where I bailed off my diet and lifting and spent too much time drinking and partying. I still went to the gym sporadically but not regularly. I started to get back into lifting properly about 2 years ago.

After a few blood tests and comparing them to previous tests I was sick of feeling tired and having my test levels in the mid 200s. I went to a specialist to start my testosterone replacement therapy. I have done my first 12 weeks of 250ml/week and I am feeling great. My lifting has improved and I am losing weight again. My current goal is to continue losing weight over the next 4 months and dial in my dieting. After that I would like to start my first compound cycle with a higher dosage of test.

I am currently 143kg and 187cm tall. The goal was to aim for 140kg standing press, I am currently 10kg away from this but I am uncomfortable with being this heavy and it is affecting my BP and sleep.
Currently down 7kg. Daily BP is currently 130-135/80-85

Training:
Mon: shoulders and triceps
Tue: legs and biceps
Wed: rest/sauna
Thur: chest and triceps
Fri: back and bis
Sat: legs/cardio ( only recently added a 2nd leg day)
Sun: rest

Supplements:
Test E - 250ml/week
5 tablets of fish oil 1000mg
5g of creatine
1 tablet genetix men multi vitamin
1 tablet Milk thistle 500mg
1 tablet Tudca 250mg
1 tablet Grape seed extract
Magnesium 800mg and zinc 25mg
Calcium 1000mg and D3 15mcg
10mg cialsis pre gym
40mg of telmisartan (only 2 weeks in, hoping to come off once weigh is back in line)

Food:
Drinks are either black coffee no sugar, water or zero sugar drinks.

Breakfast is usually 4 eggs, 2 toast or 1 roll with 1 piece of cheese or 3x weetbix with 25g whey and yopro 15g yoghurt

Snack: 50g whey 100g oats or 300g protien yoghurt

Lunch/pre gym: 2 x steamed red Thai curry fish and 200g rice

Apple on the way to gym after my pre workout.

Post workout shake 50g protien - 260 cals

Dinner: chicken and 150g rice + steamed veg or whatever the girlfriend is making.

Problems:
Avoiding snacks, I work where there is unlimited access to snacks. Trying to dial in the discipline on this.

Thank you for taking your time to read about my journey.
Any feedback is greatly appreciated.

@moistbox it’s all about dedication man. You have to have more willpower and stay away from snacks. You can do it big guy!

 

[Npcclassicphysique champ]

Only problem is I start work at 2am or 3am most mornings. I could probably fit in a quick walk or some skipping. Thanks for the idea.

if you can do running in place that works too, short burst at home with burpees, can you do that AM at home before work fasted bro? @Moist box

 

[Moist box]

if you can do running in place that works too, short burst at home with burpees, can you do that AM at home before work fasted bro? @Moist box

Yeah that's a good idea, I could probably do it at work during down time as well

 

[Moist box]

Here is my current training:

Monday - Shoulders and triceps
Standing bar press - 3 x 8 to 10 reps. 2 sets 3-5 reps at a higher weight
Tricep pull down bar - 3 x 8-10reps
Rear delt flies - 4 x 10-12repa
Side raises - 3 x 10-12reps
Single arm pull downs -- 3 x 15reps
Face pulls - 3 x 10-12reps
Db shrugs - 3 x 15

Tuesday - legs and biceps
Hack squats - 4 x 8-12
Laying hammy curls - 3 x 8-10
Standing bicep curls - 3 x 10
Leg extensions- 3 x 8-10
Calf raises - 3 x 20
Concentration curls - 3 x 12

Wednesday- rest, maybe cardio or sauna.

Thursdays - chest and triceps
Bench press 3 x 8-10 reps then 2 sets heavy - 3-5 reps
Incline DB flies - 3 x 10-12
Incline bench - 3 x 10-12
Tricep rope pull downs - 3 x 8-10
Incline DB flies - 3 x 12-15
Tricep extensions - 3 x 15

Friday - back and biceps
Lat pull downs 4 x 8-10 reps
Bent over rows or seated row - 3 x 8-10
Standing DB curl - 3 x 12
Slow Rack pulls - 3 x 8-10
Single arm rows - 3 x 8-10
Bar bicep curls 3 x 10

Saturday - legs cardio
Hack squats - 3 x 12-15
Hamstring curls - 3 x 12
Squats - 4 x 8-10
Leg extension - 3 x 8-10
Bike

Sunday - cardio/rest or sauna

 

[RoySimpson]

Hello everyone I am here to start my log of my TRT journey. I am from Australia and I'm 31 years old. I started lifting at 15 pretty seriously untill about 23 where I bailed off my diet and lifting and spent too much time drinking and partying. I still went to the gym sporadically but not regularly. I started to get back into lifting properly about 2 years ago.

After a few blood tests and comparing them to previous tests I was sick of feeling tired and having my test levels in the mid 200s. I went to a specialist to start my testosterone replacement therapy. I have done my first 12 weeks of 250ml/week and I am feeling great. My lifting has improved and I am losing weight again. My current goal is to continue losing weight over the next 4 months and dial in my dieting. After that I would like to start my first compound cycle with a higher dosage of test.

I am currently 143kg and 187cm tall. The goal was to aim for 140kg standing press, I am currently 10kg away from this but I am uncomfortable with being this heavy and it is affecting my BP and sleep.
Currently down 7kg. Daily BP is currently 130-135/80-85

Training:
Mon: shoulders and triceps
Tue: legs and biceps
Wed: rest/sauna
Thur: chest and triceps
Fri: back and bis
Sat: legs/cardio ( only recently added a 2nd leg day)
Sun: rest

Supplements:
Test E - 250ml/week
5 tablets of fish oil 1000mg
5g of creatine
1 tablet genetix men multi vitamin
1 tablet Milk thistle 500mg
1 tablet Tudca 250mg
1 tablet Grape seed extract
Magnesium 800mg and zinc 25mg
Calcium 1000mg and D3 15mcg
10mg cialsis pre gym
40mg of telmisartan (only 2 weeks in, hoping to come off once weigh is back in line)

Food:
Drinks are either black coffee no sugar, water or zero sugar drinks.

Breakfast is usually 4 eggs, 2 toast or 1 roll with 1 piece of cheese or 3x weetbix with 25g whey and yopro 15g yoghurt

Snack: 50g whey 100g oats or 300g protien yoghurt

Lunch/pre gym: 2 x steamed red Thai curry fish and 200g rice

Apple on the way to gym after my pre workout.

Post workout shake 50g protien - 260 cals

Dinner: chicken and 150g rice + steamed veg or whatever the girlfriend is making.

Problems:
Avoiding snacks, I work where there is unlimited access to snacks. Trying to dial in the discipline on this.

Thank you for taking your time to read about my journey.
Any feedback is greatly appreciated.

@Moist box gotta stay disciplined avoid those garbage snacks!

 

[Npcclassicphysique champ]

Here is my current training:

Monday - Shoulders and triceps
Standing bar press - 3 x 8 to 10 reps. 2 sets 3-5 reps at a higher weight
Tricep pull down bar - 3 x 8-10reps
Rear delt flies - 4 x 10-12repa
Side raises - 3 x 10-12reps
Single arm pull downs -- 3 x 15reps
Face pulls - 3 x 10-12reps
Db shrugs - 3 x 15

Tuesday - legs and biceps
Hack squats - 4 x 8-12
Laying hammy curls - 3 x 8-10
Standing bicep curls - 3 x 10
Leg extensions- 3 x 8-10
Calf raises - 3 x 20
Concentration curls - 3 x 12

Wednesday- rest, maybe cardio or sauna.

Thursdays - chest and triceps
Bench press 3 x 8-10 reps then 2 sets heavy - 3-5 reps
Incline DB flies - 3 x 10-12
Incline bench - 3 x 10-12
Tricep rope pull downs - 3 x 8-10
Incline DB flies - 3 x 12-15
Tricep extensions - 3 x 15

Friday - back and biceps
Lat pull downs 4 x 8-10 reps
Bent over rows or seated row - 3 x 8-10
Standing DB curl - 3 x 12
Slow Rack pulls - 3 x 8-10
Single arm rows - 3 x 8-10
Bar bicep curls 3 x 10

Saturday - legs cardio
Hack squats - 3 x 12-15
Hamstring curls - 3 x 12
Squats - 4 x 8-10
Leg extension - 3 x 8-10
Bike

Sunday - cardio/rest or sauna

@Moist box this is a good training session bro but i do like seeing higher volume

 

[Moist box]

@Moist box this is a good training session bro but i do like seeing higher volume

Thanks mate! Higher reps or sets? Or add in 1 or 2 more exercises with 3+ working sets?

 

[LevButlerov]

Thanks mate! Higher reps or sets? Or add in 1 or 2 more exercises with 3+ working sets?

I think you need both more reps and sets and more cardio to start leaning out.

 

[Moist box]

I think you need both more reps and sets and more cardio to start leaning out.

The more cardio the better, trying to fit more into my schedule with walks/skipping throughout the work day

 

[LevButlerov]

The more cardio the better, trying to fit more into my schedule with walks/skipping throughout the work day

Yes please up the cardio, add more fasted do you have the time?

 

[25homes]

This should be good run

 

[Moist box]

Yes please up the cardio, add more fasted do you have the time?

Not a huge amount of time in one go but a few 15-20min intervals throughout the day I can be more active. I'd be able to add 15-20 cardio onto the end of each workout though, just wouldn't be fasted.

 

[LevButlerov]

Not a huge amount of time in one go but a few 15-20min intervals throughout the day I can be more active. I'd be able to add 15-20 cardio onto the end of each workout though, just wouldn't be fasted.

You should be fine doing multiple sessions during the day, lets start there. @Moist box
can we start seeing more nutrition updates please

 

[Moist box]

can we start seeing more nutrition updates please

Sure can! I'll start grabbing photos of what I'm eating through the week

 

[LevButlerov]

Sure can! I'll start grabbing photos of what I'm eating through the week

lets do it

 

[Moist box]

Hey EVO friends and family! I've recently got my blood work back. I've got AI on hand but had not been using it as I didn't feel any sides. With my oestradiol being raised should I start anastrozole- .5mg, 2x a week?

My AST and ALT are actually down from before i started testosterone.

I was also pretty sick the week prior with an ear infection.

Any feedback on what to watch for or change is always appreciated.

 

[Npcclassicphysique champ]

Hey EVO friends and family! I've recently got my blood work back. I've got AI on hand but had not been using it as I didn't feel any sides. With my oestradiol being raised should I start anastrozole- .5mg, 2x a week?

My AST and ALT are actually down from before i started testosterone.

I was also pretty sick the week prior with an ear infection.

Any feedback on what to watch for or change is always appreciated.

View attachment 80435View attachment 80436View attachment 80437View attachment 80438View attachment 80439

alt ast bro start organ liver support like n2guard no joke about that

e2 can you cut your tab to .25mgs ? so you can do .25mgs arimidex EOD to level this out in 3-4 weeks @Moist box

 

[Moist box]

alt ast bro start organ liver support like n2guard no joke about that

e2 can you cut your tab to .25mgs ? so you can do .25mgs arimidex EOD to level this out in 3-4 weeks.

Thanks for the response man! I'll start .25mg every 2nd day!

I just started Tudca and milk thistle a few weeks ago. Alt and ast were 90s and 110s before I started the testosterone and fixing my diet. Hoping this continues to improve as my weight declines.

 

[Npcclassicphysique champ]

Thanks for the response man! I'll start .25mg every 2nd day!

I just started Tudca and milk thistle a few weeks ago. Alt and ast were 90s and 110s before I started the testosterone and fixing my diet. Hoping this continues to improve as my weight declines.

diet is going to be key to fixing liver bro for sure
you got pics of your arimidex to share pls?

 

[stevesmi]

It as you get into better shape a lot of your numbers will improve

 

[Moist box]

diet is going to be key to fixing liver bro for sure
you got pics of your arimidex to share pls?

 

[Mobster]

AI use shouldn't really be based on feel

 

[ceo]

Bros. You have a tough schedule and you put your body through a lot. So, your blood work going to reflect that.

 

[Austin316]

Yes, the idea here is, let's get your blood work looking better.

Yes, you want to look better physically but we want you to look better on the inside as well.

 

[sambee38]

With that type of work schedule, it's going to be important for you to get in some naps as soon as you get done with work. Sleep is crucial.

 

[BookerTNY]

Yes, there are different exercises you can do at home.

There is yoga and pilates as well to boost your flexibility.

 

[Arabian]

You will do fine man. It's just a matter of getting your lifestyle in order. The workout schedule looks great.

 

[Npcclassicphysique champ]

View attachment 80495

real arimidex bro cut them in 1/4 with a pill cutter

 

[Zyglamail]

As the guys have said, your blood work is pretty all over the place.

But with your lifestyle habits and your history, that's pretty standard.

 

[Shrine]

You definitely need to be incorporating fasted cardio as much as you can. Up, it's much more effective for what you're looking for.

 

[caligirl85]

At the end of the day, any cardio is better than none.

It's going to take quite an effort to get you switched around. Your body has been used to one thing for a while.

 

[zedhed]

We've had some amazing Transformations on here. Let's see if you can get there. It's a big challenge for you but I think you can

 

[Moist box]

Food I've been having throughout the week lately -
Blueberries and protien yoghurt

Most lunches - steamed fish and rice, been adding mixed veg too

Dinner chicken- thighs or breast, rice, steamed veg - peas, corn, carrot, broccoli

Pre workout usually the same as dinner but with an apple as well.

Post workout 2xscoop (50g protien) ryse protien whey shake

 

[Moist box]

With that type of work schedule, it's going to be important for you to get in some naps as soon as you get done with work. Sleep is crucial.

Yeah it is a shocking schedule sleep wise. I usually get 6.5 hours to 7.5hrs sleep a night but i do try to fit in a nap every 3rd day or so

 

[Masonic Bodybuilder]

Good idea to start the AI. Food is looking good.

 

[Npcclassicphysique champ]

Food I've been having throughout the week lately -
Blueberries and protien yoghurt
View attachment 80608View attachment 80609

Most lunches - steamed fish and rice, been adding mixed veg too View attachment 80612
View attachment 80610View attachment 80611

Dinner chicken- thighs or breast, rice, steamed veg - peas, corn, carrot, broccoli
View attachment 80614

Pre workout usually the same as dinner but with an apple as well.

Post workout 2xscoop (50g protien) ryse protien whey shake

this is all day foods bro? can you put this in a macro app please seems lower carbs but hard to tell

 

[ballin2504]

Thanks for the response man! I'll start .25mg every 2nd day!

I just started Tudca and milk thistle a few weeks ago. Alt and ast were 90s and 110s before I started the testosterone and fixing my diet. Hoping this continues to improve as my weight declines.

@Moist box that will definitely help. Good to see you got bloods done to keep everything under control

 

[Moist box]

@Moist box that will definitely help. Good to see you got bloods done to keep everything under control

Thanks mate! Slowly improving

 

[Moist box]

this is all day foods bro? can you put this in a macro app please seems lower carbs but hard to tell

Good idea man, I'll do that during lunch tomorrow and get the proper numbers tallied up

 

[Npcclassicphysique champ]

Good idea man, I'll do that during lunch tomorrow and get the proper numbers tallied up

waiting on this bro @Moist box

 

[Moist box]

waiting on this bro @Moist box

Adding it up myself worked out to roughly 190g carbs, 210g protien, 50g fat. Puts me around 2,050 cals a day. Should I up or remove anything?

Only just got a macro app and started logging it today.
I will scan it into the app when I eat today. Only 9am in West Aus at the moment So only 1 meal in.

 

[Npcclassicphysique champ]

Adding it up myself worked out to roughly 190g carbs, 210g protien, 50g fat. Puts me around 2,050 cals a day. Should I up or remove anything?

Only just got a macro app and started logging it today.
I will scan it into the app when I eat today. Only 9am in West Aus at the moment So only 1 meal in.

@Moist box this is not bad but you should cut carbs to 150 and up protein by 10 and fats up with omega 3 fats but lets wait for end of your day bro

 

[Moist box]

Alright here's my cal tracking for my usual week Monday to Saturday, Sunday probably 500cals more.

Probably 200 caliores more than most days - a friend gave me a protien bar to try at work

 

[LevButlerov]

Alright here's my cal tracking for my usual week Monday to Saturday, Sunday probably 500cals more.

View attachment 81168
Probably 200 caliores more than most days - a friend gave me a protien bar to try at work

@Moist box these ratios come from foods, please post the foods as well, thanks

 

[Moist box]

@Moist box these ratios come from foods, please post the foods as well, thanks

There's photos on page 3 of them but they are:

Breakfast - 80g to 100g blueberry and 300g protien yoghurt and black coffee

Before gym/lunch - 200g rice (cut back from 250g) and 2 steamed Thai red curry fish, steamed veg. Apple before gym

After gym - 2 scoops ryse protien after gym

Chicken breast or thighs, 100g rice, steamed veg

On rest days I am thinking of dropping half the amount of rice to lower cals more.

 

[LevButlerov]

There's photos on page 3 of them but they are:

Breakfast - 80g to 100g blueberry and 300g protien yoghurt and black coffee

Before gym/lunch - 200g rice (cut back from 250g) and 2 steamed Thai red curry fish, steamed veg. Apple before gym

After gym - 2 scoops ryse protien after gym

Chicken breast or thighs, 100g rice, steamed veg

On rest days I am thinking of dropping half the amount of rice to lower cals more.

lets start by upping your cardio and dropping rice to 0 can you do that? pre workout fasted.

 

[Moist box]

lets start by upping your cardio and dropping rice to 0 can you do that? pre workout fasted.

I've been upping my cardio over the last 2 weeks where and when I can.

Not sure how I'd go fasted workout after 10 to 12 hour shifts, I could definitely try by cutting it back to half of where it's at pre workout/lunch?

 

[LevButlerov]

I've been upping my cardio over the last 2 weeks where and when I can.

Not sure how I'd go fasted workout after 10 to 12 hour shifts, I could definitely try by cutting it back to half of where it's at pre workout/lunch?

its possible not sure your whole schedule, there is no way to do fasted cardio?

 

[Moist box]

its possible not sure your whole schedule, there is no way to do fasted cardio?

On the weekends I am managing 2 days of it. During the week I am able to get probably 2km walk in while at work but nothing hugely vigorous activity wise.

Only other option would be 1am before work but I'd end up with only 6 hours sleep max

 

[LevButlerov]

On the weekends I am managing 2 days of it. During the week I am able to get probably 2km walk in while at work but nothing hugely vigorous activity wise.

Only other option would be 1am before work but I'd end up with only 6 hours sleep max

Can we up your cardio on the weekends? fasted lets say 90 min

 

[Moist box]

Can we up your cardio on the weekends? fasted lets say 90 min

Nothing stopping me from this besides being lazy.

I'll get to it this weekend! Will be weighing myself for an update as well this weekend

 

[Npcclassicphysique champ]

Nothing stopping me from this besides being lazy.

I'll get to it this weekend! Will be weighing myself for an update as well this weekend

push yourself bro EVO family is here for you, lets try to get to shred city @Moist box

 

[Moist box]

First scan is from February 1st 2025

Second scan is March 22nd 2025

Slow and steady so far under 140kg next fortnight!

 

[Moist box]

All scans are done by the same machine at the gym I go to - evolt machine. I am aware the bodyfat % and muscle % ect might be way off from accurate - just focusing on the weight at the moment.

 

[LevButlerov]

First scan is from February 1st 2025View attachment 81911

Second scan is March 22nd 2025

View attachment 81912
Slow and steady so far under 140kg next fortnight!

All scans are done by the same machine at the gym I go to - evolt machine. I am aware the bodyfat % and muscle % ect might be way off from accurate - just focusing on the weight at the moment.

@Moist box dont worry about the bodyfat we will get to the lower weight 1 day at a time.

 

[Moist box]

Seeking some advice EVO fam,

I've had forearm/elbow pain the last 8 weeks. Bench press seemed to aggravate it so I stopped benching for 7 weeks. I got back into benching light a few weeks ago and it's now forearm and elbow pain on any lift I have to grip tightly on.

Is it worth giving bcp157 and tb500 a go?

 

[Npcclassicphysique champ]

Seeking some advice EVO fam,

I've had forearm/elbow pain the last 8 weeks. Bench press seemed to aggravate it so I stopped benching for 7 weeks. I got back into benching light a few weeks ago and it's now forearm and elbow pain on any lift I have to grip tightly on.

Is it worth giving bcp157 and tb500 a go?

@Moist box a few things bro first yes bcp157 500mcg /day split and tb500 2mgs/week to start around the area and stop doing upper body for 2 weeks and only do lower and cardio

 

[Moist box]

@Moist box a few things bro first yes bcp157 500mcg /day split and tb500 2mgs/week to start around the area and stop doing upper body for 2 weeks and only do lower and cardio

Thanks mate I'll have a look at getting some

 

[stevesmi]

bpc and tb500 in my experience won't help you if you aren't willing to adjust your training too.

 

[RoidRage69]

bpc and tb500 in my experience won't help you if you aren't willing to adjust your training too.

Injuries are always a time to double up on the other areas. Also a time to double up on cardio.

 

[Moist box]

bpc and tb500 in my experience won't help you if you aren't willing to adjust your training too.

Yeah I stopped Incline and flat bench all together for the last 7 weeks (besides trying light last week).

It just seems to flare up when I grip the bar on flat bench. I'll give it a rest and try the bcp/Tb and physio for awhile

 

[Npcclassicphysique champ]

Yeah I stopped Incline and flat bench all together for the last 7 weeks (besides trying light last week).

It just seems to flare up when I grip the bar on flat bench. I'll give it a rest and try the bcp/Tb and physio for awhile

adjust training and use bpc/tb bro both

 

[Mobster]

Seeking some advice EVO fam,

I've had forearm/elbow pain the last 8 weeks. Bench press seemed to aggravate it so I stopped benching for 7 weeks. I got back into benching light a few weeks ago and it's now forearm and elbow pain on any lift I have to grip tightly on.

Is it worth giving bcp157 and tb500 a go?

Buy a forearm strap.

 

[e2]

Keep up the good work, man.

You are looking fantastic, and it's very impressive.

 

[2Thick]

get the peptides but also work on your mobility and flexibility.

if you aren't mobile those injuries will come back over and over.

 

[Vadim Fedorov]

when you improve too fast, these types of chronic injuries can pop up. So, you really got to be careful and take a step back.

 

[Wootoom]

Don't use anti-inflammatories, or painkillers.

Those not only upset your stomach, but they'll also make your injury worse because then you're going to train through an injury that you shouldn't be training through.

 

[ceo]

Bros. The food looks really good. You really improved your diet a lot. We can tell.

 

[ROIDDERS]

Very nice dishes. You're putting together, man.

I like the chicken and I like the fish. It looks very delicious.

 

[chesty]

Just be careful with the sauce. Is a lot of times that can ruin the meal in terms of being healthy.

 

[Ulter]

If you can get in nap on top of the sleep you're getting, that would be perfect.

 

[Moist box]

Buy a forearm strap.

Would you recommend a strap over a brace? I've never used either

 

[Noah Wixx]

Have you tried dumbbell benching or cable work for chest or machines? Or is it just barbell benching that creates the issues ? Need to do elimination experiments in the gym see what tweaks what so u know what to adjust going forward.

 

[Moist box]

Have you tried dumbbell benching or cable work for chest or machines? Or is it just barbell benching that creates the issues ? Need to do elimination experiments in the gym see what tweaks what so u know what to adjust going forward.

All other lifts - especially pushing lifts - have been on - Incline bench/cables/machine/shoulders. Just seems to be bench press once I start getting to heavier weights.

 

[ballin2504]

Seeking some advice EVO fam,

I've had forearm/elbow pain the last 8 weeks. Bench press seemed to aggravate it so I stopped benching for 7 weeks. I got back into benching light a few weeks ago and it's now forearm and elbow pain on any lift I have to grip tightly on.

Is it worth giving bcp157 and tb500 a go?

@Moist box it can’t hurt but I’d say you just need to rest it for a bit