Approved Log Pre-Cycle Log Training Diet Lifestyle

[Jozza7]

Stats
Age: 29
Height: 188cm / 6”2’
Weight: 84kg / 185lbs
Bench 1RM: 110 / 240lbs
Squat 1RM: 140kg / 310lbs

History
Have been training for about 8 years although I had the last year off due to injuries and complacency in the end. I have dabbled in sarms a little did an mk677+ ldg cycle once and also did 4 weeks of a steroid cycle at 500mg and stupidly didn’t know or have an ai on hand causing some gyno. In the heat the Gyno can get real bad and look eventually i will get surgery to get rid of it. I have tried getting rid of it with letro and nolva cycle but no luck.

Photos below were me about 4 weeks ago after being back at training for a week so not the best but im honestly surprise how well i have come back considering the time off and lack of care about my diet and training during that time.

Program
The bottom 2 rows are what my generic split over a week would look like. The top half is my running split and bottom half the lifiting split (ignore the top 2 rows as that is on a week where i am overseas hence the yellow).

Below that is what each workout plan is. Note, I do have some limitations to equipment because my apartment gym has limited stuff which is why some better movements might be missing. You will also notice there is a lot of calf stuff which is on purpose relating to my shin splint improvement.

Diet
This is probably where I struggle the most and where I need to improve as i can sometimes unnecessarily snack.

I have tracked my macros over the last few weeks and on average i get in:

2500 Calories
280g Carbs
160g Protein
85g Fat

Cycle/supplements
Not taking anything currently however my rough plan would be to do a 15 weeks cycle of 250mg test e per week starting in a few weeks when i get back from overseas.

Im really open to changing this though as i just want something that will serve my goals below.

Goals
- Stay around the 83kg-88kg range
- Lean out a lot
- Get rid of the shin splints
- Maintain current hair gains
- Not gain anymore gyno!

Shin splints
I have had shin splints (MTSS) for the better of the last 5 years. It’s so debilitating trying to run with them and i feel like I have tried everything. Saw a physio which deals specifically with shin splints and he basically explains it as my calves and muscles in the lower leg are not absorbing the force of running well so it aggravates the postierium which causes the shin splints.

My hope is to spam a lot of lower leg exercises and use a cycle or two to help get this done faster than normal.

TLDR: Calves small = Shin splints (need to build big calves)

Questions
- Best cycle to meet all my goals?
- What is a good in season cycle to maintain gains during in season as gym will most likely decrease?



Would be great overall if anyone has any advice that would help!

 

[SPOONMAN366]

There are some real experienced vets on here bro,if you are dead certain with this they will definitely give you some sound advice,will be following along if you kick it off

 

[rizzlekdizzle]

Just a low dose test cycle if any at all. TBH at your size you should be able to put on a lot naturally!
Judging by your photo's - your are very slim and your workout plan looks like it should put some size on you - especially if you go heavy - but it will probably be far too many sets for one workout - so maybe take 1 or 2 exercises out.
At 6'2 you can easily hold more weight. Make sure you eat a LOT.

 

[SPOONMAN366]

Just a low dose test cycle if any at all. TBH at your size you should be able to put on a lot naturally!
Judging by your photo's - your are very slim and your workout plan looks like it should put some size on you - especially if you go heavy - but it will probably be far too many sets for one workout - so maybe take 1 or 2 exercises out.
At 6'2 you can easily hold more weight. Make sure you eat a LOT.

Was thinking the same
-advice from the big dogs here
-pre bloodwork
-low dose cycle
-ais on standby
-dial in training and calories
-be a huge recomp
-definitely log worthy

 

[rizzlekdizzle]

yep - regardless whether you use PED's or not this is worthy of a log - keen to see what you can put onto your frame.

 

[Jozza7]

Was thinking the same
-advice from the big dogs here
-pre bloodwork
-low dose cycle
-ais on standby
-dial in training and calories
-be a huge recomp
-definitely log worthy

I forgot to add my bloodwork! Just got it the other week cheers guys!

 

[SPOONMAN366]

View attachment 127177
I forgot to add my bloodwork! Just got it the other week cheers guys!

Bro ur bloodwork is perfect,with diet and training youl make great gains
Choice is urs if u wanna send it tho

 

[s.gentz]

Stats
Age: 29
Height: 188cm / 6”2’
Weight: 84kg / 185lbs
Bench 1RM: 110 / 240lbs
Squat 1RM: 140kg / 310lbs

History
Have been training for about 8 years although I had the last year off due to injuries and complacency in the end. I have dabbled in sarms a little did an mk677+ ldg cycle once and also did 4 weeks of a steroid cycle at 500mg and stupidly didn’t know or have an ai on hand causing some gyno. In the heat the Gyno can get real bad and look eventually i will get surgery to get rid of it. I have tried getting rid of it with letro and nolva cycle but no luck.

Photos below were me about 4 weeks ago after being back at training for a week so not the best but im honestly surprise how well i have come back considering the time off and lack of care about my diet and training during that time.

View attachment 127096View attachment 127097

Program
The bottom 2 rows are what my generic split over a week would look like. The top half is my running split and bottom half the lifiting split (ignore the top 2 rows as that is on a week where i am overseas hence the yellow).

Below that is what each workout plan is. Note, I do have some limitations to equipment because my apartment gym has limited stuff which is why some better movements might be missing. You will also notice there is a lot of calf stuff which is on purpose relating to my shin splint improvement.

View attachment 127078
View attachment 127080

Diet
This is probably where I struggle the most and where I need to improve as i can sometimes unnecessarily snack.

I have tracked my macros over the last few weeks and on average i get in:

2500 Calories
280g Carbs
160g Protein
85g Fat

Cycle/supplements
Not taking anything currently however my rough plan would be to do a 15 weeks cycle of 250mg test e per week starting in a few weeks when i get back from overseas.

Im really open to changing this though as i just want something that will serve my goals below.

Goals
- Stay around the 83kg-88kg range
- Lean out a lot
- Get rid of the shin splints
- Maintain current hair gains
- Not gain anymore gyno!

Shin splints
I have had shin splints (MTSS) for the better of the last 5 years. It’s so debilitating trying to run with them and i feel like I have tried everything. Saw a physio which deals specifically with shin splints and he basically explains it as my calves and muscles in the lower leg are not absorbing the force of running well so it aggravates the postierium which causes the shin splints.

My hope is to spam a lot of lower leg exercises and use a cycle or two to help get this done faster than normal.

TLDR: Calves small = Shin splints (need to build big calves)

Questions
- Best cycle to meet all my goals?
- What is a good in season cycle to maintain gains during in season as gym will most likely decrease?



Would be great overall if anyone has any advice that would help!

With your current condition you should not be using steroids. From what I can see from pics and your stats you have barely any muscle on your frame. You need to have a solid base before using steroids. I'm not seeing that here. With no base you are just renting muscle.
Spend some time learning how to train and eat properly and then think about using gear.
Your stated goals above are not in line with using steroids.

 

[HarleyGuy]

Stats
Age: 29
Height: 188cm / 6”2’
Weight: 84kg / 185lbs
Bench 1RM: 110 / 240lbs
Squat 1RM: 140kg / 310lbs

History
Have been training for about 8 years although I had the last year off due to injuries and complacency in the end. I have dabbled in sarms a little did an mk677+ ldg cycle once and also did 4 weeks of a steroid cycle at 500mg and stupidly didn’t know or have an ai on hand causing some gyno. In the heat the Gyno can get real bad and look eventually i will get surgery to get rid of it. I have tried getting rid of it with letro and nolva cycle but no luck.

Photos below were me about 4 weeks ago after being back at training for a week so not the best but im honestly surprise how well i have come back considering the time off and lack of care about my diet and training during that time.

View attachment 127096View attachment 127097

Program
The bottom 2 rows are what my generic split over a week would look like. The top half is my running split and bottom half the lifiting split (ignore the top 2 rows as that is on a week where i am overseas hence the yellow).

Below that is what each workout plan is. Note, I do have some limitations to equipment because my apartment gym has limited stuff which is why some better movements might be missing. You will also notice there is a lot of calf stuff which is on purpose relating to my shin splint improvement.

View attachment 127078
View attachment 127080

Diet
This is probably where I struggle the most and where I need to improve as i can sometimes unnecessarily snack.

I have tracked my macros over the last few weeks and on average i get in:

2500 Calories
280g Carbs
160g Protein
85g Fat

Cycle/supplements
Not taking anything currently however my rough plan would be to do a 15 weeks cycle of 250mg test e per week starting in a few weeks when i get back from overseas.

Im really open to changing this though as i just want something that will serve my goals below.

Goals
- Stay around the 83kg-88kg range
- Lean out a lot
- Get rid of the shin splints
- Maintain current hair gains
- Not gain anymore gyno!

Shin splints
I have had shin splints (MTSS) for the better of the last 5 years. It’s so debilitating trying to run with them and i feel like I have tried everything. Saw a physio which deals specifically with shin splints and he basically explains it as my calves and muscles in the lower leg are not absorbing the force of running well so it aggravates the postierium which causes the shin splints.

My hope is to spam a lot of lower leg exercises and use a cycle or two to help get this done faster than normal.

TLDR: Calves small = Shin splints (need to build big calves)

Questions
- Best cycle to meet all my goals?
- What is a good in season cycle to maintain gains during in season as gym will most likely decrease?



Would be great overall if anyone has any advice that would help!

I know this may not be the answer you want to hear but if I were you I'd lift hard, eat hard (and clean) in a huge caloric surplus, check my log and take the proper supps, and keep your protein high and forget about the gear for a while. Get yourself super primed and in great shape with some added muscle and density before you hit the sauce bro.

Either way this is great log material and you can start a log. @LevButlerov will chime in and show you how to make a log but you seem to have most of the info needed for the structure of one already!

Welcome to EVO bro!

 

[LevButlerov]

Stats
Age: 29
Height: 188cm / 6”2’
Weight: 84kg / 185lbs
Bench 1RM: 110 / 240lbs
Squat 1RM: 140kg / 310lbs

History
Have been training for about 8 years although I had the last year off due to injuries and complacency in the end. I have dabbled in sarms a little did an mk677+ ldg cycle once and also did 4 weeks of a steroid cycle at 500mg and stupidly didn’t know or have an ai on hand causing some gyno. In the heat the Gyno can get real bad and look eventually i will get surgery to get rid of it. I have tried getting rid of it with letro and nolva cycle but no luck.

Photos below were me about 4 weeks ago after being back at training for a week so not the best but im honestly surprise how well i have come back considering the time off and lack of care about my diet and training during that time.

View attachment 127096View attachment 127097

Program
The bottom 2 rows are what my generic split over a week would look like. The top half is my running split and bottom half the lifiting split (ignore the top 2 rows as that is on a week where i am overseas hence the yellow).

Below that is what each workout plan is. Note, I do have some limitations to equipment because my apartment gym has limited stuff which is why some better movements might be missing. You will also notice there is a lot of calf stuff which is on purpose relating to my shin splint improvement.

View attachment 127078
View attachment 127080

Diet
This is probably where I struggle the most and where I need to improve as i can sometimes unnecessarily snack.

I have tracked my macros over the last few weeks and on average i get in:

2500 Calories
280g Carbs
160g Protein
85g Fat

Cycle/supplements
Not taking anything currently however my rough plan would be to do a 15 weeks cycle of 250mg test e per week starting in a few weeks when i get back from overseas.

Im really open to changing this though as i just want something that will serve my goals below.

Goals
- Stay around the 83kg-88kg range
- Lean out a lot
- Get rid of the shin splints
- Maintain current hair gains
- Not gain anymore gyno!

Shin splints
I have had shin splints (MTSS) for the better of the last 5 years. It’s so debilitating trying to run with them and i feel like I have tried everything. Saw a physio which deals specifically with shin splints and he basically explains it as my calves and muscles in the lower leg are not absorbing the force of running well so it aggravates the postierium which causes the shin splints.

My hope is to spam a lot of lower leg exercises and use a cycle or two to help get this done faster than normal.

TLDR: Calves small = Shin splints (need to build big calves)

Questions
- Best cycle to meet all my goals?
- What is a good in season cycle to maintain gains during in season as gym will most likely decrease?



Would be great overall if anyone has any advice that would help!

welcome to the EVO family @Jozza7 happy to have you share. You're 29 and I saw your bloods, your test is not high, moderate at best.
Start a new full log before touching any gear since you’re just getting back into consistent training and still need to dial in your food. Post weekly updates with body weight, training sessions, step count, and photos every 2 weeks so we can see how your body is responding to the current setup. Let's set a goal of 1 month before you touch gear.
I've transformed this thread to your pre cycle log to help you.

Focus now on tightening your diet to 220-250 g protein, 250–280 g carbs, and 70–80 g fats, and lock that in for at least 4 weeks. Once we see your progress, recovery, and shin improvement from training data, we can build your first cycle safely around your baseline instead of guessing.

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

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

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

 

[stevesmi]

Stats
Age: 29
Height: 188cm / 6”2’
Weight: 84kg / 185lbs
Bench 1RM: 110 / 240lbs
Squat 1RM: 140kg / 310lbs

History
Have been training for about 8 years although I had the last year off due to injuries and complacency in the end. I have dabbled in sarms a little did an mk677+ ldg cycle once and also did 4 weeks of a steroid cycle at 500mg and stupidly didn’t know or have an ai on hand causing some gyno. In the heat the Gyno can get real bad and look eventually i will get surgery to get rid of it. I have tried getting rid of it with letro and nolva cycle but no luck.

Photos below were me about 4 weeks ago after being back at training for a week so not the best but im honestly surprise how well i have come back considering the time off and lack of care about my diet and training during that time.

View attachment 127096View attachment 127097

Program
The bottom 2 rows are what my generic split over a week would look like. The top half is my running split and bottom half the lifiting split (ignore the top 2 rows as that is on a week where i am overseas hence the yellow).

Below that is what each workout plan is. Note, I do have some limitations to equipment because my apartment gym has limited stuff which is why some better movements might be missing. You will also notice there is a lot of calf stuff which is on purpose relating to my shin splint improvement.

View attachment 127078
View attachment 127080

Diet
This is probably where I struggle the most and where I need to improve as i can sometimes unnecessarily snack.

I have tracked my macros over the last few weeks and on average i get in:

2500 Calories
280g Carbs
160g Protein
85g Fat

Cycle/supplements
Not taking anything currently however my rough plan would be to do a 15 weeks cycle of 250mg test e per week starting in a few weeks when i get back from overseas.

Im really open to changing this though as i just want something that will serve my goals below.

Goals
- Stay around the 83kg-88kg range
- Lean out a lot
- Get rid of the shin splints
- Maintain current hair gains
- Not gain anymore gyno!

Shin splints
I have had shin splints (MTSS) for the better of the last 5 years. It’s so debilitating trying to run with them and i feel like I have tried everything. Saw a physio which deals specifically with shin splints and he basically explains it as my calves and muscles in the lower leg are not absorbing the force of running well so it aggravates the postierium which causes the shin splints.

My hope is to spam a lot of lower leg exercises and use a cycle or two to help get this done faster than normal.

TLDR: Calves small = Shin splints (need to build big calves)

Questions
- Best cycle to meet all my goals?
- What is a good in season cycle to maintain gains during in season as gym will most likely decrease?



Would be great overall if anyone has any advice that would help!

@Jozza7 Okay. Take my advice when it comes to shin splints. You're not going to be able to outrun them. i had the same issues, multiple doctors. you need to just stay off of them. stick to low impact cardio that doesn't aggravate it. then you can gradually start jogging but stick to barefoot on grass oNLY

 

[rizzlekdizzle]

I would try getting on a bicycle - no impact on your shins, great leg workout and cardio all at the same time. Plus for me its almost a time for meditation

 

[Mobster]

Just a low dose test cycle if any at all. TBH at your size you should be able to put on a lot naturally!
Judging by your photo's - your are very slim and your workout plan looks like it should put some size on you - especially if you go heavy - but it will probably be far too many sets for one workout - so maybe take 1 or 2 exercises out.
At 6'2 you can easily hold more weight. Make sure you eat a LOT.

This. The diet needs work and go to a proper gym

 

[Jozza7]

@Jozza7 Okay. Take my advice when it comes to shin splints. You're not going to be able to outrun them. i had the same issues, multiple doctors. you need to just stay off of them. stick to low impact cardio that doesn't aggravate it. then you can gradually start jogging but stick to barefoot on grass oNLY

Yeah 100% look I would but I need to be able to run for football. They’re a bloody nightmare but since doing my calf exercises daily I feel they’re getting better ever so slightly.

 

[Jozza7]

welcome to the EVO family @Jozza7 happy to have you share. You're 29 and I saw your bloods, your test is not high, moderate at best.
Start a new full log before touching any gear since you’re just getting back into consistent training and still need to dial in your food. Post weekly updates with body weight, training sessions, step count, and photos every 2 weeks so we can see how your body is responding to the current setup. Let's set a goal of 1 month before you touch gear.
I've transformed this thread to your pre cycle log to help you.

Focus now on tightening your diet to 220-250 g protein, 250–280 g carbs, and 70–80 g fats, and lock that in for at least 4 weeks. Once we see your progress, recovery, and shin improvement from training data, we can build your first cycle safely around your baseline instead of guessing.

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

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

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

Thanks mate appreciate it!

I work from home basically all the time so I struggle with the non-active energy burn which is why my protein/cals are quite low. I run about 20km a week with a good amount of it high intensity so I’m hoping that’ll allow me to eat more without blowing up.

I’ll have a look into the shops, at the moment I’m not taking anything, do you have any suggestions of articles or threads? I’ll also look too I’m not trying to be lazy haha

 

[2Thick]

Thanks mate appreciate it!

I work from home basically all the time so I struggle with the non-active energy burn which is why my protein/cals are quite low. I run about 20km a week with a good amount of it high intensity so I’m hoping that’ll allow me to eat more without blowing up.

I’ll have a look into the shops, at the moment I’m not taking anything, do you have any suggestions of articles or threads? I’ll also look too I’m not trying to be lazy haha

you can get a standup desk. make sure you wear slippers or have a rubber mat under if you have a hard surface. that will help with working from home @Jozza7

 

[Ulter]

Stats
Age: 29
Height: 188cm / 6”2’
Weight: 84kg / 185lbs
Bench 1RM: 110 / 240lbs
Squat 1RM: 140kg / 310lbs

History
Have been training for about 8 years although I had the last year off due to injuries and complacency in the end. I have dabbled in sarms a little did an mk677+ ldg cycle once and also did 4 weeks of a steroid cycle at 500mg and stupidly didn’t know or have an ai on hand causing some gyno. In the heat the Gyno can get real bad and look eventually i will get surgery to get rid of it. I have tried getting rid of it with letro and nolva cycle but no luck.

Photos below were me about 4 weeks ago after being back at training for a week so not the best but im honestly surprise how well i have come back considering the time off and lack of care about my diet and training during that time.

View attachment 127096View attachment 127097

Program
The bottom 2 rows are what my generic split over a week would look like. The top half is my running split and bottom half the lifiting split (ignore the top 2 rows as that is on a week where i am overseas hence the yellow).

Below that is what each workout plan is. Note, I do have some limitations to equipment because my apartment gym has limited stuff which is why some better movements might be missing. You will also notice there is a lot of calf stuff which is on purpose relating to my shin splint improvement.

View attachment 127078
View attachment 127080

Diet
This is probably where I struggle the most and where I need to improve as i can sometimes unnecessarily snack.

I have tracked my macros over the last few weeks and on average i get in:

2500 Calories
280g Carbs
160g Protein
85g Fat

Cycle/supplements
Not taking anything currently however my rough plan would be to do a 15 weeks cycle of 250mg test e per week starting in a few weeks when i get back from overseas.

Im really open to changing this though as i just want something that will serve my goals below.

Goals
- Stay around the 83kg-88kg range
- Lean out a lot
- Get rid of the shin splints
- Maintain current hair gains
- Not gain anymore gyno!

Shin splints
I have had shin splints (MTSS) for the better of the last 5 years. It’s so debilitating trying to run with them and i feel like I have tried everything. Saw a physio which deals specifically with shin splints and he basically explains it as my calves and muscles in the lower leg are not absorbing the force of running well so it aggravates the postierium which causes the shin splints.

My hope is to spam a lot of lower leg exercises and use a cycle or two to help get this done faster than normal.

TLDR: Calves small = Shin splints (need to build big calves)

Questions
- Best cycle to meet all my goals?
- What is a good in season cycle to maintain gains during in season as gym will most likely decrease?



Would be great overall if anyone has any advice that would help!

have you invested in high quality shoes? the problem with any overuse injury is the more you pound the more they become chronic. its best to do some swimming for now i know it sucks @Jozza7

 

[ROIDDERS]

Thanks mate appreciate it!

I work from home basically all the time so I struggle with the non-active energy burn which is why my protein/cals are quite low. I run about 20km a week with a good amount of it high intensity so I’m hoping that’ll allow me to eat more without blowing up.

I’ll have a look into the shops, at the moment I’m not taking anything, do you have any suggestions of articles or threads? I’ll also look too I’m not trying to be lazy haha

@Jozza7 probably the best thing you can do is some fasted HIT cardio first thing in the morning. this way you get it out of the way. The fact you work from home is an advantage instead of wasting your time driving to an office, you can spend that time working out.

 

[stevesmi]

Yeah 100% look I would but I need to be able to run for football. They’re a bloody nightmare but since doing my calf exercises daily I feel they’re getting better ever so slightly.

i'm sorry man. speaking from personal experience they won't get better unless you stay off of them. don't keep pounding trust me

 

[ceo]

Thanks mate appreciate it!

I work from home basically all the time so I struggle with the non-active energy burn which is why my protein/cals are quite low. I run about 20km a week with a good amount of it high intensity so I’m hoping that’ll allow me to eat more without blowing up.

I’ll have a look into the shops, at the moment I’m not taking anything, do you have any suggestions of articles or threads? I’ll also look too I’m not trying to be lazy haha

bros i work as a plumber. so i burn a lot of calories. @Jozza7 So I get what you're saying. It makes sense.

 

[LevButlerov]

Thanks mate appreciate it!

I work from home basically all the time so I struggle with the non-active energy burn which is why my protein/cals are quite low. I run about 20km a week with a good amount of it high intensity so I’m hoping that’ll allow me to eat more without blowing up.

I’ll have a look into the shops, at the moment I’m not taking anything, do you have any suggestions of articles or threads? I’ll also look too I’m not trying to be lazy haha

Makes perfect sense and the 20 km a week will easily cover your non-active burn. With that level of cardio you can bump calories by 200–300 and still keep fat loss steady while improving recovery. @Jozza7

I suggest you start with keeping track of diet and training first here before we go into gear fully.

here are examples of LOG Journals check their format, some of the best are by @BeMe @HarleyGuy
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590

 

[Noah Wixx]

Stats
Age: 29
Height: 188cm / 6”2’
Weight: 84kg / 185lbs
Bench 1RM: 110 / 240lbs
Squat 1RM: 140kg / 310lbs

History
Have been training for about 8 years although I had the last year off due to injuries and complacency in the end. I have dabbled in sarms a little did an mk677+ ldg cycle once and also did 4 weeks of a steroid cycle at 500mg and stupidly didn’t know or have an ai on hand causing some gyno. In the heat the Gyno can get real bad and look eventually i will get surgery to get rid of it. I have tried getting rid of it with letro and nolva cycle but no luck.

Photos below were me about 4 weeks ago after being back at training for a week so not the best but im honestly surprise how well i have come back considering the time off and lack of care about my diet and training during that time.

View attachment 127096View attachment 127097

Program
The bottom 2 rows are what my generic split over a week would look like. The top half is my running split and bottom half the lifiting split (ignore the top 2 rows as that is on a week where i am overseas hence the yellow).

Below that is what each workout plan is. Note, I do have some limitations to equipment because my apartment gym has limited stuff which is why some better movements might be missing. You will also notice there is a lot of calf stuff which is on purpose relating to my shin splint improvement.

View attachment 127078
View attachment 127080

Diet
This is probably where I struggle the most and where I need to improve as i can sometimes unnecessarily snack.

I have tracked my macros over the last few weeks and on average i get in:

2500 Calories
280g Carbs
160g Protein
85g Fat

Cycle/supplements
Not taking anything currently however my rough plan would be to do a 15 weeks cycle of 250mg test e per week starting in a few weeks when i get back from overseas.

Im really open to changing this though as i just want something that will serve my goals below.

Goals
- Stay around the 83kg-88kg range
- Lean out a lot
- Get rid of the shin splints
- Maintain current hair gains
- Not gain anymore gyno!

Shin splints
I have had shin splints (MTSS) for the better of the last 5 years. It’s so debilitating trying to run with them and i feel like I have tried everything. Saw a physio which deals specifically with shin splints and he basically explains it as my calves and muscles in the lower leg are not absorbing the force of running well so it aggravates the postierium which causes the shin splints.

My hope is to spam a lot of lower leg exercises and use a cycle or two to help get this done faster than normal.

TLDR: Calves small = Shin splints (need to build big calves)

Questions
- Best cycle to meet all my goals?
- What is a good in season cycle to maintain gains during in season as gym will most likely decrease?



Would be great overall if anyone has any advice that would help!

Those are good macros

 

[HarleyGuy]

Yeah 100% look I would but I need to be able to run for football. They’re a bloody nightmare but since doing my calf exercises daily I feel they’re getting better ever so slightly.

I always found my calves responded best to super heavy and high volume to failure each set. I mean we use our legs all day and calves so the calves need to be destroyed on a higher level and more often to respond.

 

[ballin2504]

Stats
Age: 29
Height: 188cm / 6”2’
Weight: 84kg / 185lbs
Bench 1RM: 110 / 240lbs
Squat 1RM: 140kg / 310lbs

History
Have been training for about 8 years although I had the last year off due to injuries and complacency in the end. I have dabbled in sarms a little did an mk677+ ldg cycle once and also did 4 weeks of a steroid cycle at 500mg and stupidly didn’t know or have an ai on hand causing some gyno. In the heat the Gyno can get real bad and look eventually i will get surgery to get rid of it. I have tried getting rid of it with letro and nolva cycle but no luck.

Photos below were me about 4 weeks ago after being back at training for a week so not the best but im honestly surprise how well i have come back considering the time off and lack of care about my diet and training during that time.

View attachment 127096View attachment 127097

Program
The bottom 2 rows are what my generic split over a week would look like. The top half is my running split and bottom half the lifiting split (ignore the top 2 rows as that is on a week where i am overseas hence the yellow).

Below that is what each workout plan is. Note, I do have some limitations to equipment because my apartment gym has limited stuff which is why some better movements might be missing. You will also notice there is a lot of calf stuff which is on purpose relating to my shin splint improvement.

View attachment 127078
View attachment 127080

Diet
This is probably where I struggle the most and where I need to improve as i can sometimes unnecessarily snack.

I have tracked my macros over the last few weeks and on average i get in:

2500 Calories
280g Carbs
160g Protein
85g Fat

Cycle/supplements
Not taking anything currently however my rough plan would be to do a 15 weeks cycle of 250mg test e per week starting in a few weeks when i get back from overseas.

Im really open to changing this though as i just want something that will serve my goals below.

Goals
- Stay around the 83kg-88kg range
- Lean out a lot
- Get rid of the shin splints
- Maintain current hair gains
- Not gain anymore gyno!

Shin splints
I have had shin splints (MTSS) for the better of the last 5 years. It’s so debilitating trying to run with them and i feel like I have tried everything. Saw a physio which deals specifically with shin splints and he basically explains it as my calves and muscles in the lower leg are not absorbing the force of running well so it aggravates the postierium which causes the shin splints.

My hope is to spam a lot of lower leg exercises and use a cycle or two to help get this done faster than normal.

TLDR: Calves small = Shin splints (need to build big calves)

Questions
- Best cycle to meet all my goals?
- What is a good in season cycle to maintain gains during in season as gym will most likely decrease?



Would be great overall if anyone has any advice that would help!

@Jozza7 gray starts the log and we’re very glad to have you man. Can’t wait to see how well your log goes

 

[Jozza7]

Dates: 6th Oct - 12th Oct

Average weight: 83.6kg
Average duration: 8h 15m
Average daily steps: 6225
Weight sessions completed: 4/5 (all body, legs, push, pull)
Total weekly running: 9.5km
Average daily calories: 2459kcal
Average daily protein: 142g

Comments: was a pretty average week overall, missed a workout due to a couple of events I couldn’t miss interstate (this also contributed to a poorer diet week than usual). Only chose to do 2 runs this week as my shins were not good this week. Other than that it was business as usual! Photos and update will continue into next week

 

[LevButlerov]

Dates: 6th Oct - 12th Oct

Average weight: 83.6kg
Average duration: 8h 15m
Average daily steps: 6225
Weight sessions completed: 4/5 (all body, legs, push, pull)
Total weekly running: 9.5km
Average daily calories: 2459kcal
Average daily protein: 142g

Comments: was a pretty average week overall, missed a workout due to a couple of events I couldn’t miss interstate (this also contributed to a poorer diet week than usual). Only chose to do 2 runs this week as my shins were not good this week. Other than that it was business as usual! Photos and update will continue into next week

Decent week overall considering travel and events, good that you still hit 4 sessions and got close to maintenance activity. Keep steps above 6k daily and aim to get that 5th lift back in next week once your schedule settles.

 

[25homes]

Stats
Age: 29
Height: 188cm / 6”2’
Weight: 84kg / 185lbs
Bench 1RM: 110 / 240lbs
Squat 1RM: 140kg / 310lbs

History
Have been training for about 8 years although I had the last year off due to injuries and complacency in the end. I have dabbled in sarms a little did an mk677+ ldg cycle once and also did 4 weeks of a steroid cycle at 500mg and stupidly didn’t know or have an ai on hand causing some gyno. In the heat the Gyno can get real bad and look eventually i will get surgery to get rid of it. I have tried getting rid of it with letro and nolva cycle but no luck.

Photos below were me about 4 weeks ago after being back at training for a week so not the best but im honestly surprise how well i have come back considering the time off and lack of care about my diet and training during that time.

View attachment 127096View attachment 127097

Program
The bottom 2 rows are what my generic split over a week would look like. The top half is my running split and bottom half the lifiting split (ignore the top 2 rows as that is on a week where i am overseas hence the yellow).

Below that is what each workout plan is. Note, I do have some limitations to equipment because my apartment gym has limited stuff which is why some better movements might be missing. You will also notice there is a lot of calf stuff which is on purpose relating to my shin splint improvement.

View attachment 127078
View attachment 127080

Diet
This is probably where I struggle the most and where I need to improve as i can sometimes unnecessarily snack.

I have tracked my macros over the last few weeks and on average i get in:

2500 Calories
280g Carbs
160g Protein
85g Fat

Cycle/supplements
Not taking anything currently however my rough plan would be to do a 15 weeks cycle of 250mg test e per week starting in a few weeks when i get back from overseas.

Im really open to changing this though as i just want something that will serve my goals below.

Goals
- Stay around the 83kg-88kg range
- Lean out a lot
- Get rid of the shin splints
- Maintain current hair gains
- Not gain anymore gyno!

Shin splints
I have had shin splints (MTSS) for the better of the last 5 years. It’s so debilitating trying to run with them and i feel like I have tried everything. Saw a physio which deals specifically with shin splints and he basically explains it as my calves and muscles in the lower leg are not absorbing the force of running well so it aggravates the postierium which causes the shin splints.

My hope is to spam a lot of lower leg exercises and use a cycle or two to help get this done faster than normal.

TLDR: Calves small = Shin splints (need to build big calves)

Questions
- Best cycle to meet all my goals?
- What is a good in season cycle to maintain gains during in season as gym will most likely decrease?



Would be great overall if anyone has any advice that would help!

Stay focused lots of help here