Approved Log Newbie Body Recomp Log - changing my life

[G-Merc 80]

---

Hi Team,

First post and first cycle, Have trained on and off over the years, mainly strength focused.

Have been training again consistently since starting TRT and feeling good and now has me wanting to push it, now I want to strip down some body fat to see what little muscle I have managed to gain then move towards a clean bulk; look forward to your feedback and guidance. (Pictures to come, not a lot of muscle)

---

G Merc Evo Log​

---

Quick Stats​

Stat	Detail
Age	44
Height	184 cm
Body Fat %	TBA
Program	Basement Bodybuilding PPLPP (via Boostcamp)
Calories	~2100 kcal/day
Macros	~230P / 200C / 65F
Cycle Goal	Lean recomposition (retain muscle, lose fat, prep for clean bulk)
Cycle Start	14 Sept 2025

---

Training – Current Program (Basement Bodybuilding PPLPP)

Overview:

• 5 days/week: Push / Pull / Legs / Push / Pull
• Time per session: ~60 min
• Logged via Boostcamp app
• Progression: Dynamic Double Progression
• All compound lifts performed with 1 top set + 1 back-off set

Day 1 – Push

• Bench Press (Barbell)
• Incline Bench (Barbell)
• Pec Deck
• Overhead Press (Barbell)
• One Arm Lateral Raise
• Bicep EZ Curl Machine
• Bayesian Curl
• Cable Curl

Day 2 – Pull

• Lat Pulldown (Neutral Grip)
• T-Bar Row
• Lat Pulldown
• Reverse Pec Deck
• JM Press (Smith)
• Seated Overhead Extension (EZ Bar)
• Rope Pushdowns

Day 3 – Legs

• Rack Pull (Barbell)
• Good Morning
• Hamstring Curl
• Pendulum Squat
• Leg Extension
• Standing Calf Raise

Day 4 – Push

• Close Grip Bench Press
• Incline Chest Press (Barbell)
• Pec Deck
• Behind-the-Neck Press (Smith)
• One Arm Lateral Raise
• Bicep EZ Curl Machine
• Incline Dumbbell Curl
• Cable Curl

Day 5 – Pull

• Underhand Lat Pulldown
• T-Bar Row
• Barbell Shrugs
• Reverse Pec Deck
• JM Press (Smith)
• Seated Overhead Extension
• Rope Pushdown

Cardio:

• 30 min steady-state after lifting
• HR Range: 110–115 bpm

---

Diet & Nutrition​

Daily Target (~2100 kcal):

• Protein: 230–240 g
• Carbs: 200–220 g
• Fats: 60–70 g
  
  • All food meal-prepped at home
  • High-protein base (lean meats, eggs, shakes, low-fat dairy)
  • Carbs: rice, oats, potatoes, wraps, fruit
  • Fats: olive oil, nuts, avocado, omega-3s
  • Snacks: protein shakes, YoPRO
  • Premade meals (Macro / Youfoodz / Muscle Chef) rotated in if needed

Goal:

• Retain muscle built over last 3 months if any.
• Cut fat to to see progress then clean bulk on cycle

---

Cycle Plan Start 14/9 after TRT prescribed Bloodwork​

Prescribed Base:

• TRT: 125 mg/week (baseline, return post-cycle)
• Tirzepatide (Prescribed → WLS): Currently on 2.5 Prescribed
  • Current: 2.5 mg/week
  • Increasing to 5 mg/week next weekend (WLS supply for cycle)
  • Continue titrating upward
    

Paid UGL Compounds not sponsored (Raptor Labs): Jnr Rap is a legend

• Testosterone Enanthate: 200 mg/week (cycle dose)
• 
  
• HGH (Gold Tops):
  • Start: 1 IU/day (5 Sept)
  • Titrate: 2–3 IU/day
    
• Anavar:
  • Start: 20 mg/day split AM + PM
  • Titrate if tolerated
  • Planned run: ~6 weeks
    
• Cardarine: 20 mg/day (10 mg AM, 10 mg PM)
• Aromasin: on-hand, only if required

Support Stack:

• TUDCA + NAC (liver)
• Omega-3 (4,000 IU) + Cavstat 40 mg RX, Thyroxin 50mg Prescribed
• L-Carnitine, hydration + electrolytes
• Labs pre, mid, post (T, E2, SHBG, IGF-1, thyroid, kidney, liver, lipids, hs-CRP, hematocrit, potassium)
• Recent Echo Stress, ECG and so on, cleared with the heart of a young Adult.

Introduction Order:

1. HGH – 5 Sept
2. Test 200-300 mg/wk – 14 Sept
3. Anavar – once HGH stabilised
4. Tirzepatide WLS – titrate up (5 mg next weekend → onward)
5. Cardarine – run consistently till end of cycle

Notes:

• Suppliers:
  • Prescribed: TRT, Tirzepatide (baseline)
  • Raptor Labs: Test, Anavar, HGH, Aromasin, Cardarine
  • WLS: Tirzepatide (during cycle)
    
• Cycle Type: First ever cycle — simple, staggered, monitored closely
• Goals: Lean recomposition (muscle gain + fat loss)
• Monitoring: T:E2 balance, IGF-1, lipids, liver, potassium, hematocrit

 

[LevButlerov]

---

Hi Team,

First post and first cycle, Have trained on and off over the years, mainly strength focused.

Have been training again consistently since starting TRT and feeling good and now has me wanting to push it, now I want to strip down some body fat to see what little muscle I have managed to gain then move towards a clean bulk; look forward to your feedback and guidance. (Pictures to come, not a lot of muscle)

---

G Merc Evo Log​

---

Quick Stats​

Stat	Detail
Age	44
Height	184 cm
Body Fat %	TBA
Program	Basement Bodybuilding PPLPP (via Boostcamp)
Calories	~2100 kcal/day
Macros	~230P / 200C / 65F
Cycle Goal	Lean recomposition (retain muscle, lose fat, prep for clean bulk)
Cycle Start	14 Sept 2025

---

Training – Current Program (Basement Bodybuilding PPLPP)

Overview:

• 5 days/week: Push / Pull / Legs / Push / Pull
• Time per session: ~60 min
• Logged via Boostcamp app
• Progression: Dynamic Double Progression
• All compound lifts performed with 1 top set + 1 back-off set

Day 1 – Push

• Bench Press (Barbell)
• Incline Bench (Barbell)
• Pec Deck
• Overhead Press (Barbell)
• One Arm Lateral Raise
• Bicep EZ Curl Machine
• Bayesian Curl
• Cable Curl

Day 2 – Pull

• Lat Pulldown (Neutral Grip)
• T-Bar Row
• Lat Pulldown
• Reverse Pec Deck
• JM Press (Smith)
• Seated Overhead Extension (EZ Bar)
• Rope Pushdowns

Day 3 – Legs

• Rack Pull (Barbell)
• Good Morning
• Hamstring Curl
• Pendulum Squat
• Leg Extension
• Standing Calf Raise

Day 4 – Push

• Close Grip Bench Press
• Incline Chest Press (Barbell)
• Pec Deck
• Behind-the-Neck Press (Smith)
• One Arm Lateral Raise
• Bicep EZ Curl Machine
• Incline Dumbbell Curl
• Cable Curl

Day 5 – Pull

• Underhand Lat Pulldown
• T-Bar Row
• Barbell Shrugs
• Reverse Pec Deck
• JM Press (Smith)
• Seated Overhead Extension
• Rope Pushdown

Cardio:

• 30 min steady-state after lifting
• HR Range: 110–115 bpm

---

Diet & Nutrition​

Daily Target (~2100 kcal):

• Protein: 230–240 g
• Carbs: 200–220 g
• Fats: 60–70 g
  • All food meal-prepped at home
  • High-protein base (lean meats, eggs, shakes, low-fat dairy)
  • Carbs: rice, oats, potatoes, wraps, fruit
  • Fats: olive oil, nuts, avocado, omega-3s
  • Snacks: protein shakes, YoPRO
  • Premade meals (Macro / Youfoodz / Muscle Chef) rotated in if needed

Goal:

• Retain muscle built over last 3 months if any.
• Cut fat to to see progress then clean bulk on cycle

---

Cycle Plan Start 14/9 after TRT prescribed Bloodwork​

Prescribed Base:

• TRT: 125 mg/week (baseline, return post-cycle)
• Tirzepatide (Prescribed → WLS): Currently on 2.5 Prescribed
  • Current: 2.5 mg/week
  • Increasing to 5 mg/week next weekend (WLS supply for cycle)
  • Continue titrating upward

Paid UGL Compounds not sponsored (Raptor Labs): Jnr Rap is a legend

• Testosterone Enanthate: 200 mg/week (cycle dose)
• 
  
• HGH (Gold Tops):
  • Start: 1 IU/day (5 Sept)
  • Titrate: 2–3 IU/day
• Anavar:
  • Start: 20 mg/day split AM + PM
  • Titrate if tolerated
  • Planned run: ~6 weeks
• Cardarine: 20 mg/day (10 mg AM, 10 mg PM)
• Aromasin: on-hand, only if required

Support Stack:

• TUDCA + NAC (liver)
• Omega-3 (4,000 IU) + Cavstat 40 mg RX, Thyroxin 50mg Prescribed
• L-Carnitine, hydration + electrolytes
• Labs pre, mid, post (T, E2, SHBG, IGF-1, thyroid, kidney, liver, lipids, hs-CRP, hematocrit, potassium)
• Recent Echo Stress, ECG and so on, cleared with the heart of a young Adult.

Introduction Order:

1. HGH – 5 Sept
2. Test 200-300 mg/wk – 14 Sept
3. Anavar – once HGH stabilised
4. Tirzepatide WLS – titrate up (5 mg next weekend → onward)
5. Cardarine – run consistently till end of cycle

Notes:

• Suppliers:
  • Prescribed: TRT, Tirzepatide (baseline)
  • Raptor Labs: Test, Anavar, HGH, Aromasin, Cardarine
  • WLS: Tirzepatide (during cycle)
• Cycle Type: First ever cycle — simple, staggered, monitored closely
• Goals: Lean recomposition (muscle gain + fat loss)
• Monitoring: T:E2 balance, IGF-1, lipids, liver, potassium, hematocrit

@G-Merc 80 welcome to the EVO family interesting log and interesting info. You are using chatgpt too much, we'd like more of your info, why did you end up starting?
and to really launch this log, please post your pictures face blurred, so we can see your base and where you are starting.
Your diet training gear will depends on your base pics we see.

 

[G-Merc 80]

@G-Merc 80 welcome to the EVO family interesting log and interesting info. You are using chatgpt too much, we'd like more of your info, why did you end up starting?
and to really launch this log, please post your pictures face blurred, so we can see your base and where you are starting.
Your diet training gear will depends on your base pics we see.

Hi Lev,

Thanks for the feedback, I will update tonight and get some photos up
look forward to your feedback.

 

[LevButlerov]

Hi Lev,

Thanks for the feedback, I will update tonight and get some photos up
look forward to your feedback.

Thank you looking forward to the pics and updates @G-Merc 80

 

[G-Merc 80]

Thank you looking forward to the pics and updates @G-Merc 80

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

 

[s.gentz]

---

Hi Team,

First post and first cycle, Have trained on and off over the years, mainly strength focused.

Have been training again consistently since starting TRT and feeling good and now has me wanting to push it, now I want to strip down some body fat to see what little muscle I have managed to gain then move towards a clean bulk; look forward to your feedback and guidance. (Pictures to come, not a lot of muscle)

---

G Merc Evo Log​

---

Quick Stats​

Stat	Detail
Age	44
Height	184 cm
Body Fat %	TBA
Program	Basement Bodybuilding PPLPP (via Boostcamp)
Calories	~2100 kcal/day
Macros	~230P / 200C / 65F
Cycle Goal	Lean recomposition (retain muscle, lose fat, prep for clean bulk)
Cycle Start	14 Sept 2025

---

Training – Current Program (Basement Bodybuilding PPLPP)

Overview:

• 5 days/week: Push / Pull / Legs / Push / Pull
• Time per session: ~60 min
• Logged via Boostcamp app
• Progression: Dynamic Double Progression
• All compound lifts performed with 1 top set + 1 back-off set

Day 1 – Push

• Bench Press (Barbell)
• Incline Bench (Barbell)
• Pec Deck
• Overhead Press (Barbell)
• One Arm Lateral Raise
• Bicep EZ Curl Machine
• Bayesian Curl
• Cable Curl

Day 2 – Pull

• Lat Pulldown (Neutral Grip)
• T-Bar Row
• Lat Pulldown
• Reverse Pec Deck
• JM Press (Smith)
• Seated Overhead Extension (EZ Bar)
• Rope Pushdowns

Day 3 – Legs

• Rack Pull (Barbell)
• Good Morning
• Hamstring Curl
• Pendulum Squat
• Leg Extension
• Standing Calf Raise

Day 4 – Push

• Close Grip Bench Press
• Incline Chest Press (Barbell)
• Pec Deck
• Behind-the-Neck Press (Smith)
• One Arm Lateral Raise
• Bicep EZ Curl Machine
• Incline Dumbbell Curl
• Cable Curl

Day 5 – Pull

• Underhand Lat Pulldown
• T-Bar Row
• Barbell Shrugs
• Reverse Pec Deck
• JM Press (Smith)
• Seated Overhead Extension
• Rope Pushdown

Cardio:

• 30 min steady-state after lifting
• HR Range: 110–115 bpm

---

Diet & Nutrition​

Daily Target (~2100 kcal):

• Protein: 230–240 g
• Carbs: 200–220 g
• Fats: 60–70 g
  • All food meal-prepped at home
  • High-protein base (lean meats, eggs, shakes, low-fat dairy)
  • Carbs: rice, oats, potatoes, wraps, fruit
  • Fats: olive oil, nuts, avocado, omega-3s
  • Snacks: protein shakes, YoPRO
  • Premade meals (Macro / Youfoodz / Muscle Chef) rotated in if needed

Goal:

• Retain muscle built over last 3 months if any.
• Cut fat to to see progress then clean bulk on cycle

---

Cycle Plan Start 14/9 after TRT prescribed Bloodwork​

Prescribed Base:

• TRT: 125 mg/week (baseline, return post-cycle)
• Tirzepatide (Prescribed → WLS): Currently on 2.5 Prescribed
  • Current: 2.5 mg/week
  • Increasing to 5 mg/week next weekend (WLS supply for cycle)
  • Continue titrating upward

Paid UGL Compounds not sponsored (Raptor Labs): Jnr Rap is a legend

• Testosterone Enanthate: 200 mg/week (cycle dose)
• 
  
• HGH (Gold Tops):
  • Start: 1 IU/day (5 Sept)
  • Titrate: 2–3 IU/day
• Anavar:
  • Start: 20 mg/day split AM + PM
  • Titrate if tolerated
  • Planned run: ~6 weeks
• Cardarine: 20 mg/day (10 mg AM, 10 mg PM)
• Aromasin: on-hand, only if required

Support Stack:

• TUDCA + NAC (liver)
• Omega-3 (4,000 IU) + Cavstat 40 mg RX, Thyroxin 50mg Prescribed
• L-Carnitine, hydration + electrolytes
• Labs pre, mid, post (T, E2, SHBG, IGF-1, thyroid, kidney, liver, lipids, hs-CRP, hematocrit, potassium)
• Recent Echo Stress, ECG and so on, cleared with the heart of a young Adult.

Introduction Order:

1. HGH – 5 Sept
2. Test 200-300 mg/wk – 14 Sept
3. Anavar – once HGH stabilised
4. Tirzepatide WLS – titrate up (5 mg next weekend → onward)
5. Cardarine – run consistently till end of cycle

Notes:

• Suppliers:
  • Prescribed: TRT, Tirzepatide (baseline)
  • Raptor Labs: Test, Anavar, HGH, Aromasin, Cardarine
  • WLS: Tirzepatide (during cycle)
• Cycle Type: First ever cycle — simple, staggered, monitored closely
• Goals: Lean recomposition (muscle gain + fat loss)
• Monitoring: T:E2 balance, IGF-1, lipids, liver, potassium, hematocrit

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

This is not a recomp situation.
Looking at pics your diet and training are not in check and you are not ready to use gear.
Please get a proper log going if you have not already so we can help you get in the right place to continue your BB journey.

 

[LevButlerov]

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

@G-Merc 80 thank you for sharing your pics you have a good base and we can work to recomp from this point, but a l lot of steroids wont help much. EVO family is here to help and guide you, it will take time.

Cycle
I think since you're on TRT we should use that as a base before we go further.

We can add 100mgs testosterone to your TRT and 1 IU of HGH per day pre bed. No anavar at this point.
You're on 100 or 150mgs trt now clarify?

Tirzepatide is possible, but don't go up in doses I want to see you stay 5mgs or under.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.

Please share blood work, screen shot it.

Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off

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

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

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

 

[Mobster]

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

I'd say you're starting from a good place.

 

[stevesmi]

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

@G-Merc 80 gotta love this man. i really enjoy reading these types of stories. helping people overcome issues via exercise and lifestyle is possible!

 

[BodyMonster34]

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

@G-Merc 80 bro you got a lot of things going on lol. but that is life. my wife got a lot of issues at 440lbs

 

[ceo]

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

bros all in on this one. lets hit this. its tough with a bad thyroid but you gonna get in best shape of your life. hell yeah ! @G-Merc 80

 

[ROIDDERS]

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

@G-Merc 80 lets hit this one hard man! you will find that training and hard work exercising is your therapy. better then any drug you could use!

 

[2Thick]

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

good start on this log @G-merc80 i hear you on the skinny fat thing. its a frustrating physique. you will find proper diet/nutrition is the best cure for anxiety

 

[Ulter]

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

@G-Merc 80 that is great that you are taking care of your heart health. many guys ignore it until its too late. lets see your log and lets fire this up!

 

[G-Merc 80]

As

This is not a recomp situation.
Looking at pics your diet and training are not in check and you are not ready to use gear.
Please get a proper log going if you have not already so we can help you get in the right place to continue

@G-Merc 80 thank you for sharing your pics you have a good base and we can work to recomp from this point, but a l lot of steroids wont help much. EVO family is here to help and guide you, it will take time.

Cycle
I think since you're on TRT we should use that as a base before we go further.

We can add 100mgs testosterone to your TRT and 1 IU of HGH per day pre bed. No anavar at this point.
You're on 100 or 150mgs trt now clarify?

Tirzepatide is possible, but don't go up in doses I want to see you stay 5mgs or under.

Please share blood work, screen shot it.

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

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

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

Hey Lev,

Sorry long day at work but still hit the gym, thank you for your advice and help.



Cycle

I will bench the Anavar idea and put them aside till suggested.

I am on 125mgs now, perfect i will move to 225/250?

Will add 1iu once I am back from holidays pre bed, Currently Tirzepatide I am currently on 2.5mgs once a week but due to go upto 5mgs next week, I wont go over 5mgs unless you advise.

I have blood work tests booked for the 12/9/25, I will upload once I have those done.

Diet, Training, Cardio

I have downloaded Myfitnesspal, and will start logging everything properly, I used Musclehacking.com to find out what my macros should be for a 2100 calorie diet based on my stats, Protein 282, Carbs 156, Fats 84.

Traning is a PPLPP, see last nights workout, only 2nd week in, I am adding RPE in so i can quickly get to higher RPE - Attached screen shot from last night - Do you want me to post these very workout along with body shots weekly?

Cardio I am trying to do post every workout, aim for min 30 mins incline treadmill with an aim of 110-115 HR - min 4-days a week, if not at gym then outside.

supplements
what digestive supps you use - Caruso’s Once Daily Probiotic, and Bulk Nutrients Tri Fibre+ (includes psyllium husk)
digestive enzymes? - not taking anything, but will find something today and add this in
multis? - No specific multi but I take D3, K2, Magnesium and Omega 3; I will grab something today, is there anything specific i should look for?
probiotics - Caruso’s Once Daily Probiotic
psyllium husk? - Bulk Nutrients Tri Fibre+ (includes psyllium husk)

Also Have NAC, Tudca and Creatine but will add anything you recommend.

Thank you for being a legend and helping me out, I look forward to logging my journey.

Cheers

 

[G-Merc 80]

You guys are absolute legends!

IReally appreciate all the encouragement, reading the comments this morning gave me a solid boost of confidence that I can actually make this happen.

The gym’s been huge for my headspace, and now I’m ready for the body to catch up and feel that same love.

 

[ballin2504]

Hi Lev,





Thanks again for the feedback and direction to get this log firing, hopefully i've got this right





I’ve dealt with OCD and anxiety since I was 21, been on meds ever since, since starting TRT that’s all but disappeared and I’m now in the process of weaning off the SSRIs. Didn’t think that would ever happen.


I was diagnosed with hypothyroidism around 2018 and I manage it with 50mg Thyroxin, levels always sit right in the normal range. On top of that I’ve had low testosterone for about 10 years, averaging around 6.0

Late in 2023 I finally got a referral to an endo, but he told me I was a stroke waiting to happen with my blood pressure, weight and cholesterol and wouldnt prescribe anything. I’m on 40mg Cavstat now and my bloods are now good.

In the second half of 2024 I focused on slow weight loss and got down to about 101kg with interval jogging and calorie counting.

I decided to do a full health check, ECG, angiogram, stress echo, everything came back clean and the cardiologist said I had the heart of a young adult.

Across three months of bloodwork my total T averaged around 8.0 with those changes and free T around 220. That’s when I device to go private and was prescribed 125mg a week, but I’ve found I feel my best closer to 180mg, still with bloods in range. I’ve now been on TRT for around 5 months.


Since starting trt my anxiety has pretty much gone, motivation and drive back. Been consistent in the gym for the last six months, mainly on strength traing and losing weight, i have been training 4 to 5 days a week. Strength training was my thing but now I’m focused on volume training and 2nd week into the program above. Cardio slipped but I’ve brought it back as i try to get the fat off me.

I’ve always been skinny fat or just fat and now I want to change that, i want to strip down, see what muscle I have managed to gain by strength training and then move into a clean bulk.

I am tracking Calories, cardio 30 mins and super focused fully on achieving the image i have in my head; I am Absolutely driven and obsessed to make this happen.

Please let me know your thoughts, I hope i am on the right track.

Cheers

@G-Merc 80 welcome to the forum man glad to have ya. Looks like instead of a recomp you need to diet down man.

 

[G-Merc 80]

@G-Merc 80 welcome to the forum man glad to have ya. Looks like instead of a recomp you need to diet down man.

100% agree brother, running a deficit and keeping diet clean.

 

[G-Merc 80]

Another workout done, cardio I did a 1 hour walk steady pace, A dinner for my sons birthday so didnt 100% get diet clean as i wanted with Macros and my deficit, but Cardio helped balance it out. Weighed in at 101.8, 4 weeks ago I was at 108.4, slow progress but happy.

 

[LevButlerov]

I will bench the Anavar idea and put them aside till suggested.

I am on 125mgs now, perfect i will move to 225/250?

Will add 1iu once I am back from holidays pre bed, Currently Tirzepatide I am currently on 2.5mgs once a week but due to go upto 5mgs next week, I wont go over 5mgs unless you advise.

I have blood work tests booked for the 12/9/25, I will upload once I have those done.

@G-Merc 80 You can move to 250 no problem but lets go slow.
1 IU prebed is fine but dont go too high on hgh or any other peps.

5mgs of tirzepatide is plenty for now no need more.

Waiting on bloods.

I have downloaded Myfitnesspal, and will start logging everything properly, I used Musclehacking.com to find out what my macros should be for a 2100 calorie diet based on my stats, Protein 282, Carbs 156, Fats 84.

I think at your size we need about 300 grams of protein 150 grams of carbs and 90-100 grams of fat.

Traning is a PPLPP, see last nights workout, only 2nd week in, I am adding RPE in so i can quickly get to higher RPE - Attached screen shot from last night - Do you want me to post these very workout along with body shots weekly?

I saw the training app good start thank you for the share if you can please post these a few times per week.

Cardio I am trying to do post every workout, aim for min 30 mins incline treadmill with an aim of 110-115 HR - min 4-days a week, if not at gym then outside.

Try to do 30min pre 30min post training do you have the time? treadmill incline

digestive enzymes? - not taking anything, but will find something today and add this in

try any decent brand like NOW

multis? - No specific multi but I take D3, K2, Magnesium and Omega 3; I will grab something today, is there anything specific i should look for?

I would get an all in one cycle support like n2guard that has all the vitamins in it and organ liver support
https://n2guard.com but not sure your location for it

probiotics - Caruso’s Once Daily Probiotic

how many CFU?

Also Have NAC, Tudca and Creatine but will add anything you recommend.

That relates to my n2guard suggestion above.

You guys are absolute legends!

IReally appreciate all the encouragement, reading the comments this morning gave me a solid boost of confidence that I can actually make this happen.

The gym’s been huge for my headspace, and now I’m ready for the body to catch up and feel that same love.

EVO family has your back and supports you, big love

Another workout done, cardio I did a 1 hour walk steady pace, A dinner for my sons birthday so didnt 100% get diet clean as i wanted with Macros and my deficit, but Cardio helped balance it out. Weighed in at 101.8, 4 weeks ago I was at 108.4, slow progress but happy.

You did good perfect! and strong you trained on your sons bday stay healthy for you and the family, happy Birthday to your little one from your New EVO family

 

[stevesmi]

Another workout done, cardio I did a 1 hour walk steady pace, A dinner for my sons birthday so didnt 100% get diet clean as i wanted with Macros and my deficit, but Cardio helped balance it out. Weighed in at 101.8, 4 weeks ago I was at 108.4, slow progress but happy.

you can always choose wisely in a dinner situation. there are ways to eat cleaner and less bad @G-Merc 80 what did you end up eating?

 

[BodyMonster34]

Another workout done, cardio I did a 1 hour walk steady pace, A dinner for my sons birthday so didnt 100% get diet clean as i wanted with Macros and my deficit, but Cardio helped balance it out. Weighed in at 101.8, 4 weeks ago I was at 108.4, slow progress but happy.

bro 1 hour walk not bad. @G-Merc 80 sometimes i sleep walk around trailer. wife has to wake me up

 

[2Thick]

Another workout done, cardio I did a 1 hour walk steady pace, A dinner for my sons birthday so didnt 100% get diet clean as i wanted with Macros and my deficit, but Cardio helped balance it out. Weighed in at 101.8, 4 weeks ago I was at 108.4, slow progress but happy.

It sounds like you have a very busy day. Great job to spend on the weekend. Gotta spend it with the family. @G-Merc 80

 

[Mobster]

I'd never sweat one meal. Hope the party went well

 

[ROIDDERS]

Another workout done, cardio I did a 1 hour walk steady pace, A dinner for my sons birthday so didnt 100% get diet clean as i wanted with Macros and my deficit, but Cardio helped balance it out. Weighed in at 101.8, 4 weeks ago I was at 108.4, slow progress but happy.

slow progress is keepable progress. @G-Merc 80 that is what we like to see. you are pumping things nicely keep it up!

 

[ceo]

Another workout done, cardio I did a 1 hour walk steady pace, A dinner for my sons birthday so didnt 100% get diet clean as i wanted with Macros and my deficit, but Cardio helped balance it out. Weighed in at 101.8, 4 weeks ago I was at 108.4, slow progress but happy.

bros @G-Merc 80 this is a quality routine. pushing some good workouts. i love the 1 hour walk that is on point

 

[G-Merc 80]

@G-Merc 80 You can move to 250 no problem but lets go slow.
1 IU prebed is fine but dont go too high on hgh or any other peps.

5mgs of tirzepatide is plenty for now no need more.

Waiting on bloods.

I think at your size we need about 300 grams of protein 150 grams of carbs and 90-100 grams of fat.

I saw the training app good start thank you for the share if you can please post these a few times per week.

Try to do 30min pre 30min post training do you have the time? treadmill incline

try any decent brand like NOW

I would get an all in one cycle support like n2guard that has all the vitamins in it and organ liver support
https://n2guard.com but not sure your location for it

how many CFU?

That relates to my n2guard suggestion above.

EVO family has your back and supports you, big love

You did good perfect! and strong you trained on your sons bday stay healthy for you and the family, happy Birthday to your little one from your New EVO family

Thanks Lev,

Will go slow and check in before I consider any changes.

I have adjusted Macros to your recommendation, thanks brother; I have ordered a few additional bits as you have suggested, I couldnt get N2Guard in Australia yet so I have ordered Competitive Edge Cycle support for now.

The probiotic has 32 Billion CFU.

Feeling the love, loving this community! Cannot thank you and everyone else who has commented enough.

I have added todays workouts, I have added in the 30 min pre and post workout treadmill, I am going to commit to do this at least 3 out of the 5 days I workout.

Fly out tomorrow but will be hitting the gym first thing the following morning, will continue to share some pics of the gym workouts in Thailand.

 

[G-Merc 80]

bros @G-Merc 80 this is a quality routine. pushing some good workouts. i love the 1 hour walk that is on point

you can always choose wisely in a dinner situation. there are ways to eat cleaner and less bad @G-Merc 80 what did you end up eating?

Ended up going for a salad with chicken, not many options at a pizza pasta place lol but stuck with it even if i was drooling.

 

[Ulter]

Another workout done, cardio I did a 1 hour walk steady pace, A dinner for my sons birthday so didnt 100% get diet clean as i wanted with Macros and my deficit, but Cardio helped balance it out. Weighed in at 101.8, 4 weeks ago I was at 108.4, slow progress but happy.

gotta be discipline with diet. 100% of the time if you want to go where you want to go. get back on the horse now @G-Merc 80

 

[G-Merc 80]

gotta be discipline with diet. 100% of the time if you want to go where you want to go. get back on the horse now @G-Merc 80

Agree brother, and I am obsessed about making this happen, so I can then move onto the next phase, but one step at a time.

 

[Ulter]

Agree brother, and I am obsessed about making this happen, so I can then move onto the next phase, but one step at a time.

yeah you won't see my cheat ever. look at my log

 

[G-Merc 80]

yeah you won't see my cheat ever. look at my log

Thanks Utler, I will go check it out.

 

[LevButlerov]

Thanks Lev,

Will go slow and check in before I consider any changes.

I have adjusted Macros to your recommendation, thanks brother; I have ordered a few additional bits as you have suggested, I couldnt get N2Guard in Australia yet so I have ordered Competitive Edge Cycle support for now.

The probiotic has 32 Billion CFU.

Feeling the love, loving this community! Cannot thank you and everyone else who has commented enough.

I have added todays workouts, I have added in the 30 min pre and post workout treadmill, I am going to commit to do this at least 3 out of the 5 days I workout.

Fly out tomorrow but will be hitting the gym first thing the following morning, will continue to share some pics of the gym workouts in Thailand.

@G-Merc 80 good to hear you added the cardio strong idea.

I think in Australia you can order n2guard but takes time to ship not sure how long but I heard 1-2 weeks.

Feeling the love, loving this community! Cannot thank you and everyone else who has commented enough.

Big time EVO family love and support

I have added todays workouts, I have added in the 30 min pre and post workout treadmill, I am going to commit to do this at least 3 out of the 5 days I workout.

I would like to see you go for 4 days if you can.

 

[stevesmi]

Ended up going for a salad with chicken, not many options at a pizza pasta place lol but stuck with it even if i was drooling.

Yeah not many options at all when you eat out. Restaurants smother their food in oils and they use the cheapest ingredients. I don’t eat out myself.

 

[Ulter]

Thanks Utler, I will go check it out.

let me know what you think

 

[ballin2504]

Another workout done, cardio I did a 1 hour walk steady pace, A dinner for my sons birthday so didnt 100% get diet clean as i wanted with Macros and my deficit, but Cardio helped balance it out. Weighed in at 101.8, 4 weeks ago I was at 108.4, slow progress but happy.

@G-Merc 80 an hour of steady walking is great cardio man. It’s a much more sustainable cardio type

 

[G-Merc 80]

Hey Legends,

So first workout in Thailand and had to substituted my workout today as I only had access to dumbbells, knocked out 1 hour on treadmill and most of the day walking, getting into an equipped gym tomorrow; getting very addicted to it and feel irritated i havent been able to hit my program the last two days lol (cable station dead)

 

[LevButlerov]

Hey Legends,

So first workout in Thailand and had to substituted my workout today as I only had access to dumbbells, knocked out 1 hour on treadmill and most of the day walking, getting into an equipped gym tomorrow; getting very addicted to it and feel irritated i havent been able to hit my program the last two days lol (cable station dead)

@G-Merc 80 nice gym you will need to pump it up. You not visiting ladyboys are you? LOL

 

[G-Merc 80]

@G-Merc 80 nice gym you will need to pump it up. You not visiting ladyboys are you? LOL

Lmao!! Hard to tell who is who to be honest brother, unless they speak you would have no idea , off to hit a proper gym today, couldn't count yesterday in my log hahahahha.

 

[LevButlerov]

Lmao!! Hard to tell who is who to be honest brother, unless they speak you would have no idea , off to hit a proper gym today, couldn't count yesterday in my log hahahahha.

Even if they speak to you who knows, but if you hit it we won't tell anyone lol ok I'm lying maybe we will tell. @G-Merc 80

Get some gym pics please

 

[devinTK]

---

Hi Team,

First post and first cycle, Have trained on and off over the years, mainly strength focused.

Have been training again consistently since starting TRT and feeling good and now has me wanting to push it, now I want to strip down some body fat to see what little muscle I have managed to gain then move towards a clean bulk; look forward to your feedback and guidance. (Pictures to come, not a lot of muscle)

---

G Merc Evo Log​

---

Quick Stats​

Stat	Detail
Age	44
Height	184 cm
Body Fat %	TBA
Program	Basement Bodybuilding PPLPP (via Boostcamp)
Calories	~2100 kcal/day
Macros	~230P / 200C / 65F
Cycle Goal	Lean recomposition (retain muscle, lose fat, prep for clean bulk)
Cycle Start	14 Sept 2025

---

Training – Current Program (Basement Bodybuilding PPLPP)

Overview:

• 5 days/week: Push / Pull / Legs / Push / Pull
• Time per session: ~60 min
• Logged via Boostcamp app
• Progression: Dynamic Double Progression
• All compound lifts performed with 1 top set + 1 back-off set

Day 1 – Push

• Bench Press (Barbell)
• Incline Bench (Barbell)
• Pec Deck
• Overhead Press (Barbell)
• One Arm Lateral Raise
• Bicep EZ Curl Machine
• Bayesian Curl
• Cable Curl

Day 2 – Pull

• Lat Pulldown (Neutral Grip)
• T-Bar Row
• Lat Pulldown
• Reverse Pec Deck
• JM Press (Smith)
• Seated Overhead Extension (EZ Bar)
• Rope Pushdowns

Day 3 – Legs

• Rack Pull (Barbell)
• Good Morning
• Hamstring Curl
• Pendulum Squat
• Leg Extension
• Standing Calf Raise

Day 4 – Push

• Close Grip Bench Press
• Incline Chest Press (Barbell)
• Pec Deck
• Behind-the-Neck Press (Smith)
• One Arm Lateral Raise
• Bicep EZ Curl Machine
• Incline Dumbbell Curl
• Cable Curl

Day 5 – Pull

• Underhand Lat Pulldown
• T-Bar Row
• Barbell Shrugs
• Reverse Pec Deck
• JM Press (Smith)
• Seated Overhead Extension
• Rope Pushdown

Cardio:

• 30 min steady-state after lifting
• HR Range: 110–115 bpm

---

Diet & Nutrition​

Daily Target (~2100 kcal):

• Protein: 230–240 g
• Carbs: 200–220 g
• Fats: 60–70 g
  • All food meal-prepped at home
  • High-protein base (lean meats, eggs, shakes, low-fat dairy)
  • Carbs: rice, oats, potatoes, wraps, fruit
  • Fats: olive oil, nuts, avocado, omega-3s
  • Snacks: protein shakes, YoPRO
  • Premade meals (Macro / Youfoodz / Muscle Chef) rotated in if needed

Goal:

• Retain muscle built over last 3 months if any.
• Cut fat to to see progress then clean bulk on cycle

---

Cycle Plan Start 14/9 after TRT prescribed Bloodwork​

Prescribed Base:

• TRT: 125 mg/week (baseline, return post-cycle)
• Tirzepatide (Prescribed → WLS): Currently on 2.5 Prescribed
  • Current: 2.5 mg/week
  • Increasing to 5 mg/week next weekend (WLS supply for cycle)
  • Continue titrating upward

Paid UGL Compounds not sponsored (Raptor Labs): Jnr Rap is a legend

• Testosterone Enanthate: 200 mg/week (cycle dose)
• 
  
• HGH (Gold Tops):
  • Start: 1 IU/day (5 Sept)
  • Titrate: 2–3 IU/day
• Anavar:
  • Start: 20 mg/day split AM + PM
  • Titrate if tolerated
  • Planned run: ~6 weeks
• Cardarine: 20 mg/day (10 mg AM, 10 mg PM)
• Aromasin: on-hand, only if required

Support Stack:

• TUDCA + NAC (liver)
• Omega-3 (4,000 IU) + Cavstat 40 mg RX, Thyroxin 50mg Prescribed
• L-Carnitine, hydration + electrolytes
• Labs pre, mid, post (T, E2, SHBG, IGF-1, thyroid, kidney, liver, lipids, hs-CRP, hematocrit, potassium)
• Recent Echo Stress, ECG and so on, cleared with the heart of a young Adult.

Introduction Order:

1. HGH – 5 Sept
2. Test 200-300 mg/wk – 14 Sept
3. Anavar – once HGH stabilised
4. Tirzepatide WLS – titrate up (5 mg next weekend → onward)
5. Cardarine – run consistently till end of cycle

Notes:

• Suppliers:
  • Prescribed: TRT, Tirzepatide (baseline)
  • Raptor Labs: Test, Anavar, HGH, Aromasin, Cardarine
  • WLS: Tirzepatide (during cycle)
• Cycle Type: First ever cycle — simple, staggered, monitored closely
• Goals: Lean recomposition (muscle gain + fat loss)
• Monitoring: T:E2 balance, IGF-1, lipids, liver, potassium, hematocrit

If you stick to your diet/training for a few months on your trt+ dose you will see some great weight loss/recomping. Excited to see the progress. Be careful dosing the tirz, you need to make sure you can still get your protein in.

 

[Noah Wixx]

I find 1iu pre bed is perfect helps me sleep really well throughout the night.

 

[G-Merc 80]

If you stick to your diet/training for a few months on your trt+ dose you will see some great weight loss/recomping. Excited to see the progress. Be careful dosing the tirz, you need to make sure you can still get your protein in.

I did struggle initially when i started Tirz, but been on 2.5 for about 5 weeks and food noise is getting bad, so will go to 5.0 but max out there.

 

[G-Merc 80]

I find 1iu pre bed is perfect helps me sleep really well throughout the night.

Thats what i am also hoping to happen.

 

[Noah Wixx]

Thats what i am also hoping to happen.

It kicked in pretty quickly i noticed it day one within 30-40 minutes it knocks me out

 

[G-Merc 80]

It kicked in pretty quickly i noticed it day one within 30-40 minutes it knocks me out

Good to know for timing, thank you.

 

[LevButlerov]

Good to know for timing, thank you.

Timing is all with HGH and any peptides.

 

[G-Merc 80]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

 

[LevButlerov]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

You're training in an interesting place does look good. How does the food look? @G-Merc 80

 

[Mobster]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

Had a buddy just back from there

 

[stevesmi]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

very nice man. i like the pictures. makes us feel like we are right there with you. @G-Merc 80

 

[BodyMonster34]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

bro @G-Merc 80 i give you a lot of credit. keep up the grind. love this keep getting strong like a real man

 

[2Thick]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

looks like a really cool looking gym! looks like you have the place to yourself which is good. what do they charge to lift there? @G-Merc 80

 

[ROIDDERS]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

super clean eating and session therapy. @G-Merc 80 i like it. balance the mind and body.

 

[ceo]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

bros @G-Merc 80 seem like you having a good life. thailand look good. i'm sure you can get great food!

 

[Ulter]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

you can always measure the weights with a scale. take a 45 pound weight and put it and see. sometimes they can be 5-10 pounds off i have seen @G-Merc 80

 

[25homes]

Love to see the family stuff

 

[G-Merc 80]

You're training in an interesting place does look good. How does the food look? @G-Merc 80

Food is bloody amazing, a lot of protein based food and veggies, they definitely eat a lot fresher here; most of the equipment is old, but gets the job done and feel a lot better after a proper workout.

looks like a really cool looking gym! looks like you have the place to yourself which is good. what do they charge to lift there? @G-Merc 80

its 500 baht a week, bloody cheap.

 

[G-Merc 80]

you can always measure the weights with a scale. take a 45 pound weight and put it and see. sometimes they can be 5-10 pounds off i have seen @G-Merc 80

Makes sense as I know I would not have jumped in strength that quick

 

[G-Merc 80]

Love to see the family stuff

Will post some later today brother

 

[LevButlerov]

Food is bloody amazing, a lot of protein based food and veggies, they definitely eat a lot fresher here; most of the equipment is old, but gets the job done and feel a lot better after a proper workout.

its 500 baht a week, bloody cheap.

You're in the right place for cheap food and good training

 

[G-Merc 80]

A few photos, P.s you can buy Test 250 over the counter here for 250. Baht; one pic is my daughter with her two cousins

 

[G-Merc 80]

A few photos, P.s you can buy Test 250 over the counter here for 250. Baht; one pic is my daughter with her two cousins

 

[2Thick]

Food is bloody amazing, a lot of protein based food and veggies, they definitely eat a lot fresher here; most of the equipment is old, but gets the job done and feel a lot better after a proper workout.

its 500 baht a week, bloody cheap.

500 baht is 15$ US dollar. per week i guess its not bad for a guest

 

[Ulter]

Makes sense as I know I would not have jumped in strength that quick

Unless of course, the scale itself is also broken. Then I guess your shit out of luck. lol

 

[G-Merc 80]

Unless of course, the scale itself is also broken. Then I guess your shit out of luck. lol

They werent working

 

[Ulter]

They werent working

Yeah, you can always talk to some of the power lifters there and ask them what they think they'll know.

 

[Noah Wixx]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

Strength might have just gone up

 

[ballin2504]

Another session done (therapy), either i have suddenly had a jump in strength or the weights aren't what they say, I will need to go off feel tomorrow and not the numbers; still on TRT levels till I have my bloods done, so there is no extra help going on, well expect for the super clean eating and protein here, pics of the gym included. Thailand Khao Lak

@G-Merc 80 nice work big fella. Looking really good

 

[G-Merc 80]

I weighed in at 100kg this afternoon, blood stocked! Another 5kg to go and I will be extremely happy

 

[LevButlerov]

I weighed in at 100kg this afternoon, blood stocked! Another 5kg to go and I will be extremely happy

Good weight lets get food updates up

 

[G-Merc 80]

Hey Legends,

Slight adjustment to my protocol and start date. (Tirz to Reta)

Starting 5/9/25

250mg Test E per week

1Iu HGH 30 minutes before sleep; usually i have maxs anabolic sleep protein powder about 30 minutes before bed, should i still include this?

Switching from Tirz to Reta, starting on 1mg per week for four weeks then reevaluate, let me know your thoughts on this.

Note: i use a glucose and BP monitor daily, this is out of pure curiosity as I like having data lol; I will be doing bloods every 4-weeks.

I will post food updates later today

 

[LevButlerov]

Hey Legends,

Slight adjustment to my protocol and start date. (Tirz to Reta)

Starting 5/9/25

250mg Test E per week

1Iu HGH 30 minutes before sleep; usually i have maxs anabolic sleep protein powder about 30 minutes before bed, should i still include this?

Switching from Tirz to Reta, starting on 1mg per week for four weeks then reevaluate, let me know your thoughts on this.

Note: i use a glucose and BP monitor daily, this is out of pure curiosity as I like having data lol; I will be doing bloods every 4-weeks.

I will post food updates later today

Good update would be looking at the new retatrutide switch and food updates.

 

[G-Merc 80]

Will start Reta on the 7/9/25 once im back from holidays, see yesterdays log; creature of habit so all look very similar as a few of the other crew who have eaten food outside the resort have come down sick, so I am being cautious lol

 

[LevButlerov]

Will start Reta on the 7/9/25 once im back from holidays, see yesterdays log; creature of habit so all look very similar as a few of the other crew who have eaten food outside the resort have come down sick, so I am being cautious lol

That spaghetti for dinner, that's low carbs? @G-Merc 80

 

[G-Merc 80]

That spaghetti for dinner, that's low carbs? @G-Merc 80

Unfortunately not, but was trying to avoid getting food sick but failed, last 24-hours have not been fun lol

 

[LevButlerov]

Unfortunately not, but was trying to avoid getting food sick but failed, last 24-hours have not been fun lol

lets moderate fats and get omega 3 in there

 

[G-Merc 80]

After coming down with gastro then flight home, 5 days since last gym session, still not feeling great but got back into it today, definitely not feeling strong not unsurprisingly with not being able to keep much down.

 

[G-Merc 80]

Hey Lev

Blood tests attached, I hadn't troughed for this, was within 48 hours of last Test injection, FCB and HCRP results should be Monday.

LDL/HDL will need to adjust statins with GP and come down to 20mg.

 

[G-Merc 80]

Hey Lev

Blood tests attached, I hadn't troughed for this, was within 48 hours of last Test injection, FCB and HCRP results should be Monday.

LDL/HDL will need to adjust statins with GP and come down to 20mg.

Updates

 

[LevButlerov]

After coming down with gastro then flight home, 5 days since last gym session, still not feeling great but got back into it today, definitely not feeling strong not unsurprisingly with not being able to keep much down.

Go slow when you come back like this, did you take probiotics? @G-Merc 80

Hey Lev

Blood tests attached, I hadn't troughed for this, was within 48 hours of last Test injection, FCB and HCRP results should be Monday.

LDL/HDL will need to adjust statins with GP and come down to 20mg.

248 E2 right?

Updates

 

[G-Merc 80]

Go slow when you come back like this, did you take probiotics? @G-Merc 80

248 E2 right?

Hey Lev,

Taking pre and pro biotic, still struggling hoping to get in with GP Monday but will take your advice and not push too hard.

Yes, E2 is 248 so past the high reference range, I do have Aromasin to squash it down if recommended.

Cheers

 

[LevButlerov]

Hey Lev,

Taking pre and pro biotic, still struggling hoping to get in with GP Monday but will take your advice and not push too hard.

Yes, E2 is 248 so past the high reference range, I do have Aromasin to squash it down if recommended.

Cheers

On the digestion stay with probiotics and get some psyllium in daily. Add apple cider vinegar as well, have you tried? @G-Merc 80

Aromasin we need to start asap what do you have?

 

[G-Merc 80]

On the digestion stay with probiotics and get some psyllium in daily. Add apple cider vinegar as well, have you tried? @G-Merc 80

Aromasin we need to start asap what do you have?

I haven't tried but i will go get some shortly and add it in; I have Dragon Pharma 25mg Tablets Aromasin.

 

[LevButlerov]

I haven't tried but i will go get some shortly and add it in; I have Dragon Pharma 25mg Tablets Aromasin.

Post pics of the tabs you have please.

 

[G-Merc 80]

Post pics of the tabs you have please.

Hey Lev, see attached @LevButlerov

 

[G-Merc 80]

On the digestion stay with probiotics and get some psyllium in daily. Add apple cider vinegar as well, have you tried? @G-Merc 80

Aromasin we need to start asap what do you have?

@LevButlerov grabbed the Apple Cider Vinegar as well

 

[LevButlerov]

@LevButlerov grabbed the Apple Cider Vinegar as well

Perfect

 

[LevButlerov]

Hey Lev, see attached @LevButlerov

From what I can see i should take 12.5mg every 3-4 days initially then retest, do you think this is the beat course of action?

Those look good Dragon pharma Aromasin touchdown @G-Merc 80

12.5mgs every other day lets try that dose

 

[G-Merc 80]

Those look good Dragon pharma Aromasin touchdown @G-Merc 80

12.5mgs every other day lets try that dose

Definitely noticed a difference after a couple of days from first dose.

Hardest part isn't going to the gym and grinding, it's making sure you are getting your meals right, finished the last batch last night for meals this week

 

[LevButlerov]

Definitely noticed a difference after a couple of days from first dose.

Hardest part isn't going to the gym and grinding, it's making sure you are getting your meals right, finished the last batch last night for meals this week

I like the meal prep there, what are your macros?

 

[G-Merc 80]

I like the meal prep there, what are your macros?

Hey Lev,

I have prepped two different meals for each day, this weekend I will be prepping for three meals per day, I had to prep as achieving the protein goal was harder than I thought.

I have macros set at:

Protein - 250
Fat - 80
Carb - 125

Total Calories aim 2220, found the calorie intake level allows for a slow loss that i can stick with.

What are your thoughts?

Cheers

 

[LevButlerov]

Hey Lev,

I have prepped two different meals for each day, this weekend I will be prepping for three meals per day, I had to prep as achieving the protein goal was harder than I thought.

I have macros set at:

Protein - 250
Fat - 80
Carb - 125

Total Calories aim 2220, found the calorie intake level allows for a slow loss that i can stick with.

What are your thoughts?

Cheers

Try to pump the fats to around 140 if you can.

 

[G-Merc 80]

Try to pump the fats to around 140 if you can.

Thanks Lev, Will make the adjustment.

Appreciate your ongoing guidance brother.

 

[LevButlerov]

Thanks Lev, Will make the adjustment.

Appreciate your ongoing guidance brother.

No problem

 

[G-Merc 80]

Hi Team

I don't have much imagination when it comes to meal prepping, what are some good apps or sites to get custom meal prepping recipes from? I used chatgpt but meh.

Will do full update this weekend on food, body pics, weight and so on.

 

[G-Merc 80]

The week so far, still getting over the bug with help of antibiotics but feeling more alive today.

No big PBs and a few i went backwards on, trimmed up some more and have weighed in under 100kg first time in approx 4+ years.

A-lot of food noise today and may have caved a little, Started Reta on Sunday but only went 250mcg to see how I went with it, Will push it up to 500mcg this Sunday, Is it worth splitting into two doses?

HGH 1IU - started on Saturday, have quickly found I cannot take it anywhere near bed time, I get super tired but cannot fall asleep, so now I will take in late afternoon, sleep is very deep and wake up feeling refreshed; has also made me super calm, didn't know that was a thing; is it worth moving to 2IU?

 

[G-Merc 80]

The week so far, still getting over the bug with help of antibiotics but feeling more alive today.

No big PBs and a few i went backwards on, trimmed up some more and have weighed in under 100kg first time in approx 4+ years.

A-lot of food noise today and may have caved a little, Started Reta on Sunday but only went 250mcg to see how I went with it, Will push it up to 500mcg this Sunday, Is it worth splitting into two doses?

HGH 1IU - started on Saturday, have quickly found I cannot take it anywhere near bed time, I get super tired but cannot fall asleep, so now I will take in late afternoon, sleep is very deep and wake up feeling refreshed; has also made me super calm, didn't know that was a thing; is it worth moving to 2IU?

 

[Allupfromhere]

Definitely noticed a difference after a couple of days from first dose.

Hardest part isn't going to the gym and grinding, it's making sure you are getting your meals right, finished the last batch last night for meals this week

Smashing weights is the fun part brother, everything else is the grind hahaha.. ill be following along bro lets see you smash this big time

 

[G-Merc 80]

Smashing weights is the fun part brother, everything else is the grind hahaha.. ill be following along bro lets see you smash this big time

Thanks brother! Big love.