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LevButlerov
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its been long enough I think we can up macros imo
ya planning on doing so, going through next week at the same then raising. Was going to also bump up the test to 300-400 with some EQ but I don't feel I'm ready to do that yet. Part of the reason I wasn't in a rush to end this cut. So might just do another natural gain while figuring out what my dose will be when I decide to go with it..
I'll include my updated bloods from my current TRT protocol incase you missed my earlier post. This seems more like the right numbers... 9000+ free test was a bit of a reach lol. I do notice my estradiol is on the higher side on the scale so I'm not convinced I need to up my dose to push it over the edge.. maybe 120mg /week is the max for keeping things in range. What do you think? @LevButlerov
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@moreReps21 great work with the diet. Glad to see the proteins over 200 g nice work getting cardio in also.
LevButlerov
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I think you can up your dose no problem, we can try 300mgs test sports TRT with 100mgs eq to moderate the e2 @moreReps21
LevButlerov
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good rest day
Just training for today. Had family over for thanksgiving, decided to turn off the tracking today.. ate the same meals as normal but with an extra plate of dinner I did not want to miss out on. Turkey potatoes stuffing mixed veggies. More fuel for tomorrow's training I guess..
??? kcal
Protein ?
Carbs ?
Fat ?
Cardio - 30min (3.3mph / 12%incline) - after workout
??? kcal
Protein ?
Carbs ?
Fat ?
Cardio - 30min (3.3mph / 12%incline) - after workout
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Ya I think starting Tuesday I'm going to begin pinning 60mg 2x a week and see if that keeps the estradiol in a better range. I want to go 3 but still trying to get different pin locations down. Want to try VG next pin.. watched some videos on it think I should be alright... Glutes seem hard to navigate on my own so haven't been going at them.
LevButlerov
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It's ok as long as you enjoyed it
push it hard on the food.
LevButlerov
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Good call easing into 60 mg 2x per week, that’ll give a steady 120 mg total and usually keeps e2 stable. VG is a solid choice, easy angle and less post-pin soreness than glutes, just go slow and use a 25 g 1-inch.
LevButlerov
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Steady, can we add a few drop sets to training?
will do!
LevButlerov
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update after
Nice work on the presses
@moreReps21 Cardio is very important. You definitely want to make sure that you're doing it. The heart is a muscle too so it's good that you are hitting it.
230g protein is good stuff. i like that you are keeping it higher then carbs. also fat is looking good too @moreReps21
bros you put together some good macros. i like the protein over carbs all day. @moreReps21 that the way that gives me most strength
@moreReps21 good work on this champ! i love the 30 minutes of cardio. that is the way to finish strong
nice simple update for your day. include some meal pictures though, if you don't mind. @moreReps21 There is a lot of different protein and carb options.
@moreReps21 good updates.......
LevButlerov
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2 steady days
how do you feel? @moreReps21
do you feel we can go up in macros or you want to stay lean?
I do want to move up soon, still not feeling as lean as I was aiming to be so not exactly sure when..2 steady days
how do you feel? @moreReps21
do you feel we can go up in macros or you want to stay lean?
LevButlerov
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Can you post some updated pics? let us see the situation please. @moreReps21
LevButlerov
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Good day clean cardio but fiber boost it please.
@moreReps21 the macros look really good for the day. Good to see the protein over 200 g glad to see you’re getting the cardio into.
Will get some for tomorrow. I don't believe I'm near 10%.. at best like 13-14 but I don't have a good grasp on BF% could be higher. When I first got with the TRT clinic I did one of those inbody scans. That was back at 180ish lbs and it claimed ~13% if I'm remembering right, so that machine seems pretty useless for being accurate IMO.
LevButlerov
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why do you want to be this lean? I think we can start growing now. @moreReps21
LevButlerov
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Good clean day again
My goal was 10% but without restricting calories too much at a time. As you can be in a surplus longer the leaner you are, and build more mass.
Thats what my plan was when dropping weight from 194. Now 20lbs later im alot leaner then back then, all while still progressing some lifts. Just dont feel satisfied for some reason I'm not sure why tbh.
Another thing I was hoping to be in a place where I felt I could go up on the test and add EQ. But after this bloodwork I really dont know where I would start.
I really want to add food as i find myself really hungry unless i keep myself busy between my meals. So on that aspect this defecit can hurry up already..
LevButlerov
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You’re in that phase where body fat is low enough to look sharp but not yet at the level where it feels rewarding visually. That mental dip happens often around 10–12% because the grind feels long and feedback is subtle. I don't think you need to get to under 10% or even close, it's time to grow imo @moreReps21
When you decide to bring test and EQ back in, we can go 300/150 combo.
Thanks, ya I almost never switch my foods..at least on this defecit ive been on. It may or may not be the best but it works for me and saves time on thinking/making up something different.
I make sure I've got micronutrients sorted out then just ride with the same things. A bit "boring" but that doesn't bother me.
I'm the same. Dinner is the only meal I change as the family eats it.
Makes it heaps easier and easy to track and adjust as well.
LevButlerov
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@moreReps21 Those are some good looking meals right there. Thanks for taking the time to title them. I would have had no idea what some of that stuff was. It looks really good.
How's the self TRT been going? Getting more comfortable with the pins yet?
The food pics look fantastic man, I like the way you're mixing it up. You're making it look really good and taste good. Keep up the good work. @moreReps21
What % do you think I'm at realistically? @LevButlerov
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For the most part everything's going well. Just did VG on tuesday, took awhile for me to feel confident in the spot though... once I found it I lost confidence in my locating and would make sure again lol. By far delts are the simplest, and wish scar tissue wasn't a thing, just gotta get the wife comfortable and help me with the glutes.
People do comment on these for sure
I'll say 8-10%
LevButlerov
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bros you look good. i would say 10% maybe. could be a bit less too @moreReps21
looks good on this one @moreReps21 lots of good training going on. daily meals looks solid!
@moreReps21 that is some good looking food to be honest. i love it across the board. the kiwi is on point
That just looks like loose skin your pulling on your stomach there, not fat.
You're easily at 10% now, maybe less. Full mid section detail. Striated back and chest. You're looking incredible bro!
Time to grow!
For the ventro what I like to do is take a hard step on the ground so you can feel it moving our. I use my finger nail to make a little mark. You don't have to push hard. You won't see the mark at first but when you hit it with the alcohol it will turn red and super visible. Makes keeping track of it easier for me. Hope that helps
Thanks man, I guess its time to get started.
That's actually a good tip, will be trying this out on my next go.
@moreReps21 the foods looking really good man. Keep it up
Diet and training for today.
2616 kcal
Protein 234
Carbs 207
Fat 86
Cardio - 30min (3.3mph / 12%incline) - after workout
Will be bringing back the RDL's going forward starting light. The BPC will be finished this week. Overall feeling good with taking the time off of them and focusing on resting the strain there.
Also working on upping the calories, Might start with ~2900 and see how things move. Last time I went into a gaining phase I completely removed the cardio. Will be keeping at it this time with the same daily amount, no change there.
2616 kcal
Protein 234
Carbs 207
Fat 86
Cardio - 30min (3.3mph / 12%incline) - after workout
Will be bringing back the RDL's going forward starting light. The BPC will be finished this week. Overall feeling good with taking the time off of them and focusing on resting the strain there.
Also working on upping the calories, Might start with ~2900 and see how things move. Last time I went into a gaining phase I completely removed the cardio. Will be keeping at it this time with the same daily amount, no change there.
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Smart move not dropping the cardio. It's important for your heart health.
You've been losing weight around 2700cal so you might need to bump it a little more than 2900 cal. Your maintenance is probably around 2900-3000
ya you may be right. Maybe ill go 31-3200. See how that goes for a few weeks.
How fast was the weight coming off at 2700cal? Like per week how many pounds would you say?
@2700 / 2600(rest day) I was maintaining and woke up fasted anywhere from 177-179 for about 4-5 weeks. Had to drop it slightly to 2585 / 2500(rest) for me to get down to 174. where I'm sitting now.
Ah ok, I thought you've been hitting the 26 and change everyday and getting more and more shredded. I missed the 25.
Ya I'd say try 2900-3000 then. If 26/27 was maintenance and you're not changing anything with your training then that might be enough. Give it a couple weeks and see what the scale says then adjust from there.
You're gonna start pumping up the test so you're metabolism will change. You'll find you need and want to eat more.
Ya I'd say try 2900-3000 then. If 26/27 was maintenance and you're not changing anything with your training then that might be enough. Give it a couple weeks and see what the scale says then adjust from there.
You're gonna start pumping up the test so you're metabolism will change. You'll find you need and want to eat more.
Oh man, atm I feel as though I could eat everything I see. Would love the need to eat more but if it increases my hunger without the need, I'll be in trouble lol. Ill get it set up at just over 2900 and see what happens.
Nice update pics mate! Arms and shoulders looking awesome!
Was just mentioning elsewhere how much I like the VG spot. Can't quite get normal gluten (well I can and do but get a bit sore due to angle etc). I started off looking for the actual muscle you can see and like what @BeMe mentioned with the stepping motion. More recently I go a bit forward of that. Each time I do it I located the halfway point between iliac crest and top of femur then go back slightly from there. There's a good video on YouTube with a guy going into crazy detail about it. I'll see if I can find it.
Edit. This one:
Yep the VG gets pretty far forward. Almost like the midline of your body. Makes it very very convenient for pinning.
I can even hit mine fine with a 1/2" insulin pin. I have the bloodwork to prove it lol
thanks for that, will watch this for a better idea.
LevButlerov
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Good diet but you need at least 250 protein for your training
Will get to minimum 250 going forward.
LevButlerov
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perfect
@moreReps21 food is looking awesome!
LevButlerov
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good idea I see its upping on the protein
Nice bro. Nailed the protein and calories coming up.
When are you gonna start pushing up the test?
Something im wondering myself tbh. Ive been going back and forth with myself on test/eq or just test.
I think im set now on just going with the test, saving eq for a future plan. But that being said dont really know how id begin. As of now i just started 60mg tuesday / saturday(from 120mg tuesday). Do I gradually increase week by week, or raise it to say 300/wk and start there? Im just not sure, so been holding off.
Any thoughts on how you'd go about it?
I'd slowly increase and see how you feel. Do you have and aromatase inhibitor on hand? Something like Aromasin?
I have some arimidex with me. My next pin is in the morning might go with 70mg 2x this week idk.
Good ai on hand. Don't want to run into any high estrogen issues.
Remind me what your free T was at 120mg/week?
I'd probably try running 200 mg a week for a couple weeks and see how you feel. Maybe then you can bump to 250/260. Wait a couple weeks then push to 300mg.
Running test only first time will give you a good idea of how your aromatize and how far you can push the test in combo for future cycles.
Free T at trough level was over the "range" by a little. E2 close.. ill share the pic again.
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680 @ 120mg is pretty good but ya e2 is way up there all things considered. You'll have to becareful the way you increase the test. I'd go in smaller jumps like you first mentioned and take it slow. Maybe bump it up every 3 or 4 weeks. After 2 jumps wait and get bloodwork.
There's no rush right. Really this is all still just TRT. My doc jumped me from 120mg to 180mg and then tested me 6 weeks later. That's might be a good way to do it, except I'd say 160mg instead.
LevButlerov
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Leveling up nicely today
how do you feel?
Ya, im not trying to rush anything thats for sure. Been feeling great since starting @120mg.. now might just do 60mg 2x a week for abit and see what effect that has on my levels. Being that high 7days after my pin, i imagine those levels being all over the range in the days post pin.
Feeling great overall, its real nice having abit more food to eat. I have this problem tho, where i feel like i can eat any and everything. Its been like that for awhile, hoping it settles down.Leveling up nicely today
I can handle it, but sometimes i wish i had the problem some BB's have, needing to slam 6k+ cals just to grow.
Yep you're just in the figuring stage. No need to rush. Plus you look peeled af already!
LevButlerov
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You keep eatingFeeling great overall, its real nice having abit more food to eat. I have this problem tho, where i feel like i can eat any and everything. Its been like that for awhile, hoping it settles down.
I can handle it, but sometimes i wish i had the problem some BB's have, needing to slam 6k+ cals just to grow.
enjoy the moment you'll grow more you'll see.
BeMe is correct
@moreReps21 the training looks outstanding boss. keep up the good work. nice steady cardio
cardio is looking good on this. I also like the amount of protein you're getting in. Keeping the protein and carbs very close is a good option. @moreReps21
bros looks good on the food! Avocado. One of the best. @moreReps21 I've got to try that avocado ice cream sometime.
@moreReps21 great finish with the cardio. i love to see a kickass workout like this. that is the way to go
@moreReps21 We all are very different man and I don't agree with some bodybuilders having a problem doing 6000 calories. A lot of times the food bill is just not doable long term with that type of nutrition.Feeling great overall, its real nice having abit more food to eat. I have this problem tho, where i feel like i can eat any and everything. Its been like that for awhile, hoping it settles down.
I can handle it, but sometimes i wish i had the problem some BB's have, needing to slam 6k+ cals just to grow.
Tell me about it. I'm at 4-5k calories and it's damn expensive lol. Especially when everything is free range or organic.
LevButlerov
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Staying strong, bump the carbs to 300 next day please.
I can do that, but was going to see how these cals effect my weight. Dont want to gain too fast. You think more is needed?
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I think you can test more carbs to feel it first, I dont think it a problem
Alright 300 it isI think you can test more carbs to feel it first, I dont think it a problem
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Lets see tomorrowAlright 300 it is
