Approved Log First Cycle - Testosterone Primobolan - 38yr old

[Schmedium]

I’m about to start my first cycle.

Male - 38 yrs old - 170lbs - 5’10” - guessing 15-20% body fat.

I’ve been lifting/bodybuilding for 10 yrs off and on and have never made much progress to speak of, despite progressive overload and working hard in the gym.

Until the last 5 months, taking it more seriously, and getting my diet in check. I’ve made some progress but my body fat percentage is still high and muscle gains are slow.

I’ve been on TRT 200mg/week for 3 months. Just titrated up to 240mg, and now 280mg/wk.

Travel planned mid-February where I wanted to get leaner. So I’m treating it as motivation to lose some body fat. And gain some more muscle.

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

I should be receiving Primo in the mail in the next couple of days from Purity Source Labs.

I plan on taking:

200mg/week Primo
280mg/week Test Cyp

And add Anavar last 4 weeks - probably 20mg a day

I am considering HGH as well. But it's pricey.

Workout routine:
Pull/Push/Legs/Rest
Pull/Push/Optional Legs/Rest
HIIT Cardio 10 minutes 3X p/week

P.S. I have Gluteal Tendinopathy on my left hip, AKA Hip Bursitis.
-I just started taking BPC157 once a day and TB500 once a week. Hoping that helps. Been nagging me for 3 months. Tried backing off Legs and HIIT Cardio and doing some glute strengthening. But I still have pain. Hopefully BPC saves me.


Photos attached - fasted in the morning (shirt off)
Pumped up at the gym (shirt on)

Any thoughts or suggestions are appreciated!!

 

[s.gentz]

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

Hey @Schmedium. Welcome to EVO!!!
This is not a good plan. You need to pick a goal and go with it. You don't go from a gaining phase right to diet. Steroids are also for building muscle. With your BF they are no benefit in a fat loss phase. They only make sense on a diet when you are low bodyfat and trying to preserve muscle.
Based on your stats I would suggest not taking any drugs at this point. You are really not in the proper shape..
Finish your growing phase. Back off your dose to actual TRT between 120-150mg/wk. Sit there for a few weeks to solidify what you have done. After that move to a slight deficit/diet phase until you get in the 10-12% range. Once you accomplish this you will be ready to build and in a good place to start a cycle.

 

[Schmedium]

Hey @Schmedium. Welcome to EVO!!!
This is not a good plan. You need to pick a goal and go with it. You don't go from a gaining phase right to diet. Steroids are also for building muscle. With your BF they are no benefit in a fat loss phase. They only make sense on a diet when you are low bodyfat and trying to preserve muscle.
Based on your stats I would suggest not taking any drugs at this point. You are really not in the proper shape..
Finish your growing phase. Back off your dose to actual TRT between 120-150mg/wk. Sit there for a few weeks to solidify what you have done. After that move to a slight deficit/diet phase until you get in the 10-12% range. Once you accomplish this you will be ready to build and in a good place to start a cycle.

I appreciate the response.
So should I drop down to actual TRT now or wait til after I’m finished bulking/growing then drop it?

I guess I’ll just have to sit and stare at those primo vials salivating for the time being... I was hoping to add that to the test and put on some more lean mass the next two months.

I knew I should have put a maintenance phase in between. I know better.

 

[LevButlerov]

I’m about to start my first cycle.

Male - 38 yrs old - 170lbs - 5’10” - guessing 15-20% body fat.

I’ve been lifting/bodybuilding for 10 yrs off and on and have never made much progress to speak of, despite progressive overload and working hard in the gym.

Until the last 5 months, taking it more seriously, and getting my diet in check. I’ve made some progress but my body fat percentage is still high and muscle gains are slow.

I’ve been on TRT 200mg/week for 3 months. Just titrated up to 240mg, and now 280mg/wk.

Travel planned mid-February where I wanted to get leaner. So I’m treating it as motivation to lose some body fat. And gain some more muscle.

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

I should be receiving Primo in the mail in the next couple of days from Purity Source Labs.

I plan on taking:

200mg/week Primo
280mg/week Test Cyp

And add Anavar last 4 weeks - probably 20mg a day

I am considering HGH as well. But it's pricey.

Workout routine:
Pull/Push/Legs/Rest
Pull/Push/Optional Legs/Rest
HIIT Cardio 10 minutes 3X p/week

P.S. I have Gluteal Tendinopathy on my left hip, AKA Hip Bursitis.
-I just started taking BPC157 once a day and TB500 once a week. Hoping that helps. Been nagging me for 3 months. Tried backing off Legs and HIIT Cardio and doing some glute strengthening. But I still have pain. Hopefully BPC saves me.


Photos attached - fasted in the morning (shirt off)
Pumped up at the gym (shirt on)

Any thoughts or suggestions are appreciated!!

welcome to the EVO family @Schmedium thank you for sharing, you have a good base and nice build.

Your cycle plan has an issue, we need to stop the bulk and test and primo not best for bulking. I read in your other post you dont have the primo yet right but you have test?
do you have bloods?

We need to track your diet training for 2 weeks as a base line please start now.
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
Are you taking high doses Vitamin C?
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

did you download our eBooks?
https://irongorillas.com



@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[stevesmi]

I’m about to start my first cycle.

Male - 38 yrs old - 170lbs - 5’10” - guessing 15-20% body fat.

I’ve been lifting/bodybuilding for 10 yrs off and on and have never made much progress to speak of, despite progressive overload and working hard in the gym.

Until the last 5 months, taking it more seriously, and getting my diet in check. I’ve made some progress but my body fat percentage is still high and muscle gains are slow.

I’ve been on TRT 200mg/week for 3 months. Just titrated up to 240mg, and now 280mg/wk.

Travel planned mid-February where I wanted to get leaner. So I’m treating it as motivation to lose some body fat. And gain some more muscle.

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

I should be receiving Primo in the mail in the next couple of days from Purity Source Labs.

I plan on taking:

200mg/week Primo
280mg/week Test Cyp

And add Anavar last 4 weeks - probably 20mg a day

I am considering HGH as well. But it's pricey.

Workout routine:
Pull/Push/Legs/Rest
Pull/Push/Optional Legs/Rest
HIIT Cardio 10 minutes 3X p/week

P.S. I have Gluteal Tendinopathy on my left hip, AKA Hip Bursitis.
-I just started taking BPC157 once a day and TB500 once a week. Hoping that helps. Been nagging me for 3 months. Tried backing off Legs and HIIT Cardio and doing some glute strengthening. But I still have pain. Hopefully BPC saves me.


Photos attached - fasted in the morning (shirt off)
Pumped up at the gym (shirt on)

Any thoughts or suggestions are appreciated!!

@Schmedium nice mix on the splits. going with pull then push then legs. usually people go push and pull so i like this

 

[HarleyGuy]

I’m about to start my first cycle.

Male - 38 yrs old - 170lbs - 5’10” - guessing 15-20% body fat.

I’ve been lifting/bodybuilding for 10 yrs off and on and have never made much progress to speak of, despite progressive overload and working hard in the gym.

Until the last 5 months, taking it more seriously, and getting my diet in check. I’ve made some progress but my body fat percentage is still high and muscle gains are slow.

I’ve been on TRT 200mg/week for 3 months. Just titrated up to 240mg, and now 280mg/wk.

Travel planned mid-February where I wanted to get leaner. So I’m treating it as motivation to lose some body fat. And gain some more muscle.

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

I should be receiving Primo in the mail in the next couple of days from Purity Source Labs.

I plan on taking:

200mg/week Primo
280mg/week Test Cyp

And add Anavar last 4 weeks - probably 20mg a day

I am considering HGH as well. But it's pricey.

Workout routine:
Pull/Push/Legs/Rest
Pull/Push/Optional Legs/Rest
HIIT Cardio 10 minutes 3X p/week

P.S. I have Gluteal Tendinopathy on my left hip, AKA Hip Bursitis.
-I just started taking BPC157 once a day and TB500 once a week. Hoping that helps. Been nagging me for 3 months. Tried backing off Legs and HIIT Cardio and doing some glute strengthening. But I still have pain. Hopefully BPC saves me.


Photos attached - fasted in the morning (shirt off)
Pumped up at the gym (shirt on)

Any thoughts or suggestions are appreciated!!

Welcome to EVO brother!

You've got a great physique under the BF you're trying to cut so this is going to be a great transformation.

My advice is take post way more detail on diet/training and drop down to TRT until we can see your bloodwork and then we'll dial in a great cycle for you to meet your goals and it can include what you're using now but dosing will matter and compounds may change. What you're describing is more of a recomp goal. Let's see some bloodwork and go from there, especially our e2 and T/Free T, etc.

 

[Schmedium]

@Schmedium nice mix on the splits. going with pull then push then legs. usually people go push and pull so i like this

Big fan of John Meadows and I got that from him.

 

[Schmedium]

welcome to the EVO family @Schmedium thank you for sharing, you have a good base and nice build.

Your cycle plan has an issue, we need to stop the bulk and test and primo not best for bulking. I read in your other post you dont have the primo yet right but you have test?
do you have bloods?

We need to track your diet training for 2 weeks as a base line please start now.
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
Are you taking high doses Vitamin C?
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

did you download our eBooks?
https://irongorillas.com



@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

No I haven’t received the Primo yet but tracking says it’ll arrive in a few days.

Stop the bulk and the test?

I listened to one of your podcasts.
It was informative but seemed to be sponsored by one of the UG labs.

I have been following a base diet for 3 months. It was laid out in detail by a respected bodybuilding coach.

The diet has been constructed to have moderate carbs on training days to fuel workouts, then a pull back on carbs on non-training days to drive down bodyfat and keep insulin sensitivity high.

I have followed this to a T aside from one or two off plan meals per week. Not out of control cheat meals.

I also track training. I will upload my training soon.

Bloodwork is fairly good after doing TRT 200mg a week for 3 months although I got labs 3 days after my last TRT shot.

Estradiol was up to 65. Doc prescribed anastrozole which I take half a pill 24 hours after test injection.

Total Test was above 1500. Blood was thick and TRT doc said donate blood which I did immediately in a double dose.

Supplements:
Fish oil daily sometimes twice a day
Zinc - mag - Vitamin D
Liver supp
Kidney supp
DMA 100mg
Joint support supp
Creatine 10mg during workouts.

 

[R.AP]

welcome to the EVO family @Schmedium thank you for sharing, you have a good base and nice build.

Your cycle plan has an issue, we need to stop the bulk and test and primo not best for bulking. I read in your other post you dont have the primo yet right but you have test?
do you have bloods?

We need to track your diet training for 2 weeks as a base line please start now.
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
Are you taking high doses Vitamin C?
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

did you download our eBooks?
https://irongorillas.com



@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Absolutely nothing wrong with Primo in a push phase brother, when health and longevity are the game. The longer you can stay healthy, the longer you can stay on, the more gains you will see. Given that Primo is well tolerated and also quite predictable, it's actually a really good choice.

A lot of the "traditional" bulking compounds (mainly orals and 19-nors) are the heavy hitters on blood-work, and inevitably end up stopping a cycle shorter than it otherwise needed to be; leaving gains on the table.

@Schmedium They other boys have already said it so I won't harp on but you need help with a proper plan bro Find a coach to have a look at you and really dial your next phase w/ training, nutrition, supplementation and pharma.

In any case, welcome to the forum sir keen top see where this journey ends up!

 

[Dreamer]

Decent base, decent plan, good start to the log, but I would stay on trt and work on establishing a solid routine, and losing some body fat to then bulk from a solid base properly

 

[Mobster]

Dropping just 5% fat would transform your look

 

[LevButlerov]

Absolutely nothing wrong with Primo in a push phase brother, when health and longevity are the game. The longer you can stay healthy, the longer you can stay on, the more gains you will see. Given that Primo is well tolerated and also quite predictable, it's actually a really good choice.

A lot of the "traditional" bulking compounds (mainly orals and 19-nors) are the heavy hitters on blood-work, and inevitably end up stopping a cycle shorter than it otherwise needed to be; leaving gains on the table.

@Schmedium They other boys have already said it so I won't harp on but you need help with a proper plan bro Find a coach to have a look at you and really dial your next phase w/ training, nutrition, supplementation and pharma.

In any case, welcome to the forum sir keen top see where this journey ends up!

thanks @R.AP if you can please quote the OP when you do answers, so he sees "quote" in his notifications
https://www.evolutionary.org/forums...erone-primobolan-38yr-old.108158/post-1914525
i'm getting them instead of @Schmedium

 

[stevesmi]

Big fan of John Meadows and I got that from him.

ah i see. yeah he was one of the few social media bodybuilder influencers whom i respected.. 99% of them are trash

 

[ROIDDERS]

I’m about to start my first cycle.

Male - 38 yrs old - 170lbs - 5’10” - guessing 15-20% body fat.

I’ve been lifting/bodybuilding for 10 yrs off and on and have never made much progress to speak of, despite progressive overload and working hard in the gym.

Until the last 5 months, taking it more seriously, and getting my diet in check. I’ve made some progress but my body fat percentage is still high and muscle gains are slow.

I’ve been on TRT 200mg/week for 3 months. Just titrated up to 240mg, and now 280mg/wk.

Travel planned mid-February where I wanted to get leaner. So I’m treating it as motivation to lose some body fat. And gain some more muscle.

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

I should be receiving Primo in the mail in the next couple of days from Purity Source Labs.

I plan on taking:

200mg/week Primo
280mg/week Test Cyp

And add Anavar last 4 weeks - probably 20mg a day

I am considering HGH as well. But it's pricey.

Workout routine:
Pull/Push/Legs/Rest
Pull/Push/Optional Legs/Rest
HIIT Cardio 10 minutes 3X p/week

P.S. I have Gluteal Tendinopathy on my left hip, AKA Hip Bursitis.
-I just started taking BPC157 once a day and TB500 once a week. Hoping that helps. Been nagging me for 3 months. Tried backing off Legs and HIIT Cardio and doing some glute strengthening. But I still have pain. Hopefully BPC saves me.


Photos attached - fasted in the morning (shirt off)
Pumped up at the gym (shirt on)

Any thoughts or suggestions are appreciated!!

I'm glad you put together this log for us. I like the primo and testosterone mix and I like the Anavar added to it. @Schmedium

 

[ceo]

No I haven’t received the Primo yet but tracking says it’ll arrive in a few days.

Stop the bulk and the test?

I listened to one of your podcasts.
It was informative but seemed to be sponsored by one of the UG labs.

I have been following a base diet for 3 months. It was laid out in detail by a respected bodybuilding coach.

The diet has been constructed to have moderate carbs on training days to fuel workouts, then a pull back on carbs on non-training days to drive down bodyfat and keep insulin sensitivity high.

I have followed this to a T aside from one or two off plan meals per week. Not out of control cheat meals.

I also track training. I will upload my training soon.

Bloodwork is fairly good after doing TRT 200mg a week for 3 months although I got labs 3 days after my last TRT shot.

Estradiol was up to 65. Doc prescribed anastrozole which I take half a pill 24 hours after test injection.

Total Test was above 1500. Blood was thick and TRT doc said donate blood which I did immediately in a double dose.

Supplements:
Fish oil daily sometimes twice a day
Zinc - mag - Vitamin D
Liver supp
Kidney supp
DMA 100mg
Joint support supp
Creatine 10mg during workouts.

Bros. The supplement list looked definitely good. @Schmedium You should consider some N2 Guard though it can consolidate a lot of those ingredients if you have access to it.

 

[Schmedium]

Absolutely nothing wrong with Primo in a push phase brother, when health and longevity are the game. The longer you can stay healthy, the longer you can stay on, the more gains you will see. Given that Primo is well tolerated and also quite predictable, it's actually a really good choice.

A lot of the "traditional" bulking compounds (mainly orals and 19-nors) are the heavy hitters on blood-work, and inevitably end up stopping a cycle shorter than it otherwise needed to be; leaving gains on the table.

@Schmedium They other boys have already said it so I won't harp on but you need help with a proper plan bro Find a coach to have a look at you and really dial your next phase w/ training, nutrition, supplementation and pharma.

In any case, welcome to the forum sir keen top see where this journey ends up!

Yea I agree, a coach would be a big help. If there are any coaches you would suggest, please let me know who they are.

I picked primo after doing some weighing of options and that seems to be one of the least harmful. And it became available from PSL when I was really shopping around.

So I figured a good place to start and add to my Test.

Thanks for the response.

 

[Schmedium]

@HarleyGuy @R.AP @Mobster @LevButlerov @Dreamer @s.gentz
Would you say that I should stop trying to “lean bulk” now. And go into a fat loss phase?

Or maybe maintain a couple weeks, then go fat loss?

I’ve been at 170lbs for what seems like 3 months now. Although I do feel that I have gained a little bit of muscle. So I assumed I’ve recomped marginally over the last 3 months.

If a fat loss phase right now is the best plan, then should I reduce calories 10% overall? Keep the carbs higher around training time? And add more slow steady state cardio? Or wait a few weeks, then add the extra cardio?

 

[waggat]

I’m about to start my first cycle.

Male - 38 yrs old - 170lbs - 5’10” - guessing 15-20% body fat.

I’ve been lifting/bodybuilding for 10 yrs off and on and have never made much progress to speak of, despite progressive overload and working hard in the gym.

Until the last 5 months, taking it more seriously, and getting my diet in check. I’ve made some progress but my body fat percentage is still high and muscle gains are slow.

I’ve been on TRT 200mg/week for 3 months. Just titrated up to 240mg, and now 280mg/wk.

Travel planned mid-February where I wanted to get leaner. So I’m treating it as motivation to lose some body fat. And gain some more muscle.

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

I should be receiving Primo in the mail in the next couple of days from Purity Source Labs.

I plan on taking:

200mg/week Primo
280mg/week Test Cyp

And add Anavar last 4 weeks - probably 20mg a day

I am considering HGH as well. But it's pricey.

Workout routine:
Pull/Push/Legs/Rest
Pull/Push/Optional Legs/Rest
HIIT Cardio 10 minutes 3X p/week

P.S. I have Gluteal Tendinopathy on my left hip, AKA Hip Bursitis.
-I just started taking BPC157 once a day and TB500 once a week. Hoping that helps. Been nagging me for 3 months. Tried backing off Legs and HIIT Cardio and doing some glute strengthening. But I still have pain. Hopefully BPC saves me.


Photos attached - fasted in the morning (shirt off)
Pumped up at the gym (shirt on)

Any thoughts or suggestions are appreciated!!

Hey mate, nice first post and welcome to Evo.

You have a good base to work with. Once you lose some fat that will make a big difference to how you look.

I agree with everyone else, there is no point continuing a gaining phase if your goal is to be leaner by February.

Do you track your meals? If not that is a good place to start. Can you post your typical meals for the day. Diet will be the most important thing for you to get dialled in.

 

[Ulter]

@HarleyGuy @R.AP @Mobster @LevButlerov @Dreamer @s.gentz
Would you say that I should stop trying to “lean bulk” now. And go into a fat loss phase?

Or maybe maintain a couple weeks, then go fat loss?

I’ve been at 170lbs for what seems like 3 months now. Although I do feel that I have gained a little bit of muscle. So I assumed I’ve recomped marginally over the last 3 months.

If a fat loss phase right now is the best plan, then should I reduce calories 10% overall? Keep the carbs higher around training time? And add more slow steady state cardio? Or wait a few weeks, then add the extra cardio?

@Schmedium you should cut down body fat first. then focus on lean gains. that would make most sense IMO

 

[Schmedium]

Here is my base diet I’ve been following for 3 months.
Lower calories and carbs on non-training days.
Higher calories and carbs on training days.
Again, this was laid out by a coach who prescribed this based on my goal of ReComp, lose some fat, still build some muscle.

I have followed it pretty dang close. The only time I deviate, is for one reasonable off plan meal a week. Which was prescribed.

I was supposed to be doing HIIT cardio 3x per week as well, but having a hip issue (gluteal Tendinopathy), it has been hard to do without aggravating it more. But I have incorporated HIIT cardio again last two weeks.


@waggat

 

[2Thick]

I’m about to start my first cycle.

Male - 38 yrs old - 170lbs - 5’10” - guessing 15-20% body fat.

I’ve been lifting/bodybuilding for 10 yrs off and on and have never made much progress to speak of, despite progressive overload and working hard in the gym.

Until the last 5 months, taking it more seriously, and getting my diet in check. I’ve made some progress but my body fat percentage is still high and muscle gains are slow.

I’ve been on TRT 200mg/week for 3 months. Just titrated up to 240mg, and now 280mg/wk.

Travel planned mid-February where I wanted to get leaner. So I’m treating it as motivation to lose some body fat. And gain some more muscle.

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

I should be receiving Primo in the mail in the next couple of days from Purity Source Labs.

I plan on taking:

200mg/week Primo
280mg/week Test Cyp

And add Anavar last 4 weeks - probably 20mg a day

I am considering HGH as well. But it's pricey.

Workout routine:
Pull/Push/Legs/Rest
Pull/Push/Optional Legs/Rest
HIIT Cardio 10 minutes 3X p/week

P.S. I have Gluteal Tendinopathy on my left hip, AKA Hip Bursitis.
-I just started taking BPC157 once a day and TB500 once a week. Hoping that helps. Been nagging me for 3 months. Tried backing off Legs and HIIT Cardio and doing some glute strengthening. But I still have pain. Hopefully BPC saves me.


Photos attached - fasted in the morning (shirt off)
Pumped up at the gym (shirt on)

Any thoughts or suggestions are appreciated!!

good work man. i got a lot of respect for what you are doing here. the primo and test look delicious if you ask me ! @Schmedium

 

[Schmedium]

good work man. i got a lot of respect for what you are doing here. the primo and test look delicious if you ask me ! @Schmedium

Thank you. I’ve got a lot of work to do obviously. But not bad for a scrawny kid.
I wish my body reflected the amount of work I’ve put in. Maybe it’s poor genetics but it could be a lot worse.

 

[Schmedium]

Attached is my workout plan.

It’s 8 days - Pull/Push/Legs then alternate exercises of Pull/Push/Legs
with 2 rest days in there
which I put in wherever makes the most sense depending on my schedule and soreness.

I’ve been refining this for a while now. I’ve played with cutting down on sets so that I am sure I am able to recover. But I didn’t feel like I was growing.
This is very close to what I’ve been doing the last couple weeks. I didn’t include warm up sets in the layout but I do warm up to my working weights by doing light weight set of 10-12 reps. Then, go up the weight stack using short sets of 4 reps roughly. Making sure everything feels good.

Lately I’ve been really focused on feeling the muscle I’m targeting doing the work. And not trying to beat the log book for each session and each exercise. And increasing the range of motion, Wesley Vissors talks about this.

The last two upper body workouts I’ve done, Back and Chest, I got good and sore.

I’ll go to failure or close to failure on the last set of every exercise.

 

[Dreamer]

@HarleyGuy @R.AP @Mobster @LevButlerov @Dreamer @s.gentz
Would you say that I should stop trying to “lean bulk” now. And go into a fat loss phase?

Or maybe maintain a couple weeks, then go fat loss?

I’ve been at 170lbs for what seems like 3 months now. Although I do feel that I have gained a little bit of muscle. So I assumed I’ve recomped marginally over the last 3 months.

If a fat loss phase right now is the best plan, then should I reduce calories 10% overall? Keep the carbs higher around training time? And add more slow steady state cardio? Or wait a few weeks, then add the extra cardio?

I think honestly man, the best thing would be fat loss, get your metabolic health primed and ready to go for a bulk,

 

[LevButlerov]

@HarleyGuy @R.AP @Mobster @LevButlerov @Dreamer @s.gentz
Would you say that I should stop trying to “lean bulk” now. And go into a fat loss phase?

Or maybe maintain a couple weeks, then go fat loss?

I’ve been at 170lbs for what seems like 3 months now. Although I do feel that I have gained a little bit of muscle. So I assumed I’ve recomped marginally over the last 3 months.

If a fat loss phase right now is the best plan, then should I reduce calories 10% overall? Keep the carbs higher around training time? And add more slow steady state cardio? Or wait a few weeks, then add the extra cardio?

yes I would say stop lean bulk and start cutting @Schmedium
recomp and cut is the way
drop carbs and start increasing cardio imo

 

[waggat]

Attached is my workout plan.

It’s 8 days - Pull/Push/Legs then alternate exercises of Pull/Push/Legs
with 2 rest days in there
which I put in wherever makes the most sense depending on my schedule and soreness.

I’ve been refining this for a while now. I’ve played with cutting down on sets so that I am sure I am able to recover. But I didn’t feel like I was growing.
This is very close to what I’ve been doing the last couple weeks. I didn’t include warm up sets in the layout but I do warm up to my working weights by doing light weight set of 10-12 reps. Then, go up the weight stack using short sets of 4 reps roughly. Making sure everything feels good.

Lately I’ve been really focused on feeling the muscle I’m targeting doing the work. And not trying to beat the log book for each session and each exercise. And increasing the range of motion, Wesley Vissors talks about this.

The last two upper body workouts I’ve done, Back and Chest, I got good and sore.

I’ll go to failure or close to failure on the last set of every exercise.

Workout plan looks good mate.

 

[R.AP]

Yea I agree, a coach would be a big help. If there are any coaches you would suggest, please let me know who they are.

I picked primo after doing some weighing of options and that seems to be one of the least harmful. And it became available from PSL when I was really shopping around.

So I figured a good place to start and add to my Test.

Thanks for the response.

@HarleyGuy @R.AP @Mobster @LevButlerov @Dreamer @s.gentz
Would you say that I should stop trying to “lean bulk” now. And go into a fat loss phase?

Or maybe maintain a couple weeks, then go fat loss?

I’ve been at 170lbs for what seems like 3 months now. Although I do feel that I have gained a little bit of muscle. So I assumed I’ve recomped marginally over the last 3 months.

If a fat loss phase right now is the best plan, then should I reduce calories 10% overall? Keep the carbs higher around training time? And add more slow steady state cardio? Or wait a few weeks, then add the extra cardio?

Hey bro yeah so the idea is that you want to kick off your building/ push phases lean enough that it gives you a long runway to work with. The more BF you have, the more insulin resistant you will be, and so it's more likely for you to put on more fat than you would otherwise like.

For your current body composition I'd recommend spending some time with some guidance to get truly lean before you start pushing again.

You've got it right re. carbs around training time but you'll have to figure out what your maintenance calories are and gradually decrease, looking for a good balance between fat-loss and sustainability (quality of life).

As for coaches bro we have a couple on EVO I can recommend:

@Gains Man
@Cg20
And myself.

@LevButlerov mentioned there are a couple of others as well but I can't remember their @

 

[Cg20]

@HarleyGuy @R.AP @Mobster @LevButlerov @Dreamer @s.gentz
Would you say that I should stop trying to “lean bulk” now. And go into a fat loss phase?

Or maybe maintain a couple weeks, then go fat loss?

I’ve been at 170lbs for what seems like 3 months now. Although I do feel that I have gained a little bit of muscle. So I assumed I’ve recomped marginally over the last 3 months.

If a fat loss phase right now is the best plan, then should I reduce calories 10% overall? Keep the carbs higher around training time? And add more slow steady state cardio? Or wait a few weeks, then add the extra cardio?

Fuck the bulk off entirely, don’t think about bulking again until you’re shredded.

Raps taken the time to give you some good advice here already, shoot him a message because you should really look into a coach.

 

[R.AP]

Fuck the bulk off entirely, don’t think about bulking again until you’re shredded.

Raps taken the time to give you some good advice here already, shoot him a message because you should really look into a coach.

Sir

 

[2Thick]

Thank you. I’ve got a lot of work to do obviously. But not bad for a scrawny kid.
I wish my body reflected the amount of work I’ve put in. Maybe it’s poor genetics but it could be a lot worse.

The nice thing about bodybuilding is it doesn't matter your genetics you can always improve yourself. It's not like basketball where you have to be tall to be successful.

 

[Schmedium]

Hey bro yeah so the idea is that you want to kick off your building/ push phases lean enough that it gives you a long runway to work with. The more BF you have, the more insulin resistant you will be, and so it's more likely for you to put on more fat than you would otherwise like.

For your current body composition I'd recommend spending some time with some guidance to get truly lean before you start pushing again.

You've got it right re. carbs around training time but you'll have to figure out what your maintenance calories are and gradually decrease, looking for a good balance between fat-loss and sustainability (quality of life).

As for coaches bro we have a couple on EVO I can recommend:

@Gains Man
@Cg20
And myself.

@LevButlerov mentioned there are a couple of others as well but I can't remember their @

Thanks for that explanation. That makes a lot of sense. I have heard that if you’re lean it’s easier to make good gains but I never understood why.

Also, thank you guys for weighing in.

Perfect time of the year, to burn fat right when my family is feeding me pie, tamales, cookies

 

[ballin2504]

I’m about to start my first cycle.

Male - 38 yrs old - 170lbs - 5’10” - guessing 15-20% body fat.

I’ve been lifting/bodybuilding for 10 yrs off and on and have never made much progress to speak of, despite progressive overload and working hard in the gym.

Until the last 5 months, taking it more seriously, and getting my diet in check. I’ve made some progress but my body fat percentage is still high and muscle gains are slow.

I’ve been on TRT 200mg/week for 3 months. Just titrated up to 240mg, and now 280mg/wk.

Travel planned mid-February where I wanted to get leaner. So I’m treating it as motivation to lose some body fat. And gain some more muscle.

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

I should be receiving Primo in the mail in the next couple of days from Purity Source Labs.

I plan on taking:

200mg/week Primo
280mg/week Test Cyp

And add Anavar last 4 weeks - probably 20mg a day

I am considering HGH as well. But it's pricey.

Workout routine:
Pull/Push/Legs/Rest
Pull/Push/Optional Legs/Rest
HIIT Cardio 10 minutes 3X p/week

P.S. I have Gluteal Tendinopathy on my left hip, AKA Hip Bursitis.
-I just started taking BPC157 once a day and TB500 once a week. Hoping that helps. Been nagging me for 3 months. Tried backing off Legs and HIIT Cardio and doing some glute strengthening. But I still have pain. Hopefully BPC saves me.


Photos attached - fasted in the morning (shirt off)
Pumped up at the gym (shirt on)

Any thoughts or suggestions are appreciated!!

@Schmedium you do have a great base man. Drop some of that body fat and it will transform your physique

 

[RoySimpson]

I’m about to start my first cycle.

Male - 38 yrs old - 170lbs - 5’10” - guessing 15-20% body fat.

I’ve been lifting/bodybuilding for 10 yrs off and on and have never made much progress to speak of, despite progressive overload and working hard in the gym.

Until the last 5 months, taking it more seriously, and getting my diet in check. I’ve made some progress but my body fat percentage is still high and muscle gains are slow.

I’ve been on TRT 200mg/week for 3 months. Just titrated up to 240mg, and now 280mg/wk.

Travel planned mid-February where I wanted to get leaner. So I’m treating it as motivation to lose some body fat. And gain some more muscle.

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

I should be receiving Primo in the mail in the next couple of days from Purity Source Labs.

I plan on taking:

200mg/week Primo
280mg/week Test Cyp

And add Anavar last 4 weeks - probably 20mg a day

I am considering HGH as well. But it's pricey.

Workout routine:
Pull/Push/Legs/Rest
Pull/Push/Optional Legs/Rest
HIIT Cardio 10 minutes 3X p/week

P.S. I have Gluteal Tendinopathy on my left hip, AKA Hip Bursitis.
-I just started taking BPC157 once a day and TB500 once a week. Hoping that helps. Been nagging me for 3 months. Tried backing off Legs and HIIT Cardio and doing some glute strengthening. But I still have pain. Hopefully BPC saves me.


Photos attached - fasted in the morning (shirt off)
Pumped up at the gym (shirt on)

Any thoughts or suggestions are appreciated!!

@Schmedium welcome to the forums bro! I will be following along!

 

[LevButlerov]

Perfect time of the year, to burn fat right when my family is feeding me pie, tamales, cookies

eat the pie now and you can call this your refeed before the cut @Schmedium lets just train hard and cardio up and update us

 

[Schmedium]

eat the pie now and you can call this your refeed before the cut @Schmedium lets just train hard and cardio up and update us

Now THAT’S a plan!!

 

[LevButlerov]

Now THAT’S a plan!!

we have to make due with situation just train hard and update us

 

[Noah Wixx]

I’m about to start my first cycle.

Male - 38 yrs old - 170lbs - 5’10” - guessing 15-20% body fat.

I’ve been lifting/bodybuilding for 10 yrs off and on and have never made much progress to speak of, despite progressive overload and working hard in the gym.

Until the last 5 months, taking it more seriously, and getting my diet in check. I’ve made some progress but my body fat percentage is still high and muscle gains are slow.

I’ve been on TRT 200mg/week for 3 months. Just titrated up to 240mg, and now 280mg/wk.

Travel planned mid-February where I wanted to get leaner. So I’m treating it as motivation to lose some body fat. And gain some more muscle.

Here's the 10 week plan (open to suggestions):
First 4 weeks - continue to lean bulk (Test & Primo)
Last 6 weeks - 10% calorie deficit, add steady-state cardio, lean out, retain muscle. (Test & Primo and add Anavar last 4 weeks?)

I should be receiving Primo in the mail in the next couple of days from Purity Source Labs.

I plan on taking:

200mg/week Primo
280mg/week Test Cyp

And add Anavar last 4 weeks - probably 20mg a day

I am considering HGH as well. But it's pricey.

Workout routine:
Pull/Push/Legs/Rest
Pull/Push/Optional Legs/Rest
HIIT Cardio 10 minutes 3X p/week

P.S. I have Gluteal Tendinopathy on my left hip, AKA Hip Bursitis.
-I just started taking BPC157 once a day and TB500 once a week. Hoping that helps. Been nagging me for 3 months. Tried backing off Legs and HIIT Cardio and doing some glute strengthening. But I still have pain. Hopefully BPC saves me.


Photos attached - fasted in the morning (shirt off)
Pumped up at the gym (shirt on)

Any thoughts or suggestions are appreciated!!

Got to make a decision cut, recomp or lean bulk and stick with the decision u pick

 

[Schmedium]

Got to make a decision cut, recomp or lean bulk and stick with the decision u pick

True. I’ve been “recomping” for 3 months, or at least attempting to. With some success. But the consensus here is to cut now and get lean before going into a growth phase.
That’ll be the mission as soon as the holidays are over.

 

[Schmedium]

Welcome to EVO brother!

You've got a great physique under the BF you're trying to cut so this is going to be a great transformation.

My advice is take post way more detail on diet/training and drop down to TRT until we can see your bloodwork and then we'll dial in a great cycle for you to meet your goals and it can include what you're using now but dosing will matter and compounds may change. What you're describing is more of a recomp goal. Let's see some bloodwork and go from there, especially our e2 and T/Free T, etc.

I just listened to your podcast @HarleyGuy and enjoyed it a lot. The part about we don’t do things we “overdue” them resonates with me. I’ve been going into bodybuilding full boar and probably overdoing it. But that’s okay. Still beats drinking. I’ve been sober from alcohol almost 9 months.
This has been giving me something to focus on that is pretty positive. I spun my wheels in the gym for so many years making no progress probably because my testosterone was tanked from beating it down with alcohol.
And post workout beer or whiskey wasn’t optimal either.

So, anyways thanks for sharing your story.

 

[Schmedium]

Update:

Starting to dial back my calories 10% for the next two weeks, then probably getting a real coach.

For now, I will keep training and HIIT 3x per week the same. Hopefully I can keep up with my routine with lower calories.

I took my regular Training Day meal plan and took away some carbs away from training. I train at 6pm.

If you guys have any feedback, let me know.
Thanks In advance!

WEIGHT TRAINING DAYS (10% Calorie Reduction)


Meal 1 – 8:00am


2 whole organic eggs – Protein 12 / Carbs 0 / Fat 9 / Calories 129


3oz cooked chicken breast – Protein 21 / Carbs 0 / Fat 1 / Calories 93


1 slice Ezekiel toast + 50g banana – Protein 4.5 / Carbs 26.5 / Fat 0.5 / Calories 129


16g natural peanut butter – Protein 4 / Carbs 3 / Fat 8 / Calories 104


Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455


Meal 2 – 10:30am


1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5


35g Bowl O’ Gainz Brownie Batter – Protein 3 / Carbs 25.5 / Fat 0.5 / Calories 121


16g almond butter – Protein 2 / Carbs 3 / Fat 9 / Calories 101


Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5


Meal 3 – 1:00pm


5oz cooked bison – Protein 35 / Carbs 0 / Fat 12 / Calories 248
(Actually I use grass fed 93% lean ground beef)

120g cooked jasmine rice – Protein 3 / Carbs 26 / Fat 0 / Calories 116


120g bone broth – Protein 5 / Carbs 0 / Fat 0 / Calories 20


100g pineapple – Protein 0 / Carbs 13 / Fat 0 / Calories 52


Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436


Meal 4 – 4:30pm (Pre-Workout)


1.5 scoops Granite Protein – Protein 34.5 / Carbs 3 / Fat 2 / Calories 168


55g Bowl O’ Gainz PB Cookie – Protein 6.5 / Carbs 36 / Fat 1.2 / Calories 180


16g natural peanut butter – Protein 5 / Carbs 3 / Fat 8 / Calories 104


200g apple – Protein 0 / Carbs 28 / Fat 0 / Calories 116


Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568


PreWorkout – 5:30pm


2 scoops VasoBlast – 0 / 0 / 0 / 0


IntraWorkout – 6:00pm


1 scoop Recovery – 0 / 20 / 0 / 80


10g creatine monohydrate – 0 / 0 / 0 / 0Intra Totals: 0 / 20 / 0 / 80


Meal 5 – 8:00pm


1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5


1 cup unsweetened almond milk – Protein 1 / Carbs 1 / Fat 2.5 / Calories 30.5


200g berries – Protein 2 / Carbs 29 / Fat 0 / Calories 124


Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268


Meal 6 – 9:00pm


5oz cooked wild salmon – Protein 35 / Carbs 0 / Fat 10 / Calories 230


150g cooked jasmine rice – Protein 4 / Carbs 37 / Fat 0 / Calories 164


Salad – 0 / 0 / 0 / 0


Meal 6 Totals: Protein 39 / Carbs 37 / Fat 10 / Calories 394


TRAINING DAY TOTALS:


Protein ~223g / Carbs ~258g / Fat ~67g / Calories ~2550

 

[HarleyGuy]

I just listened to your podcast @HarleyGuy and enjoyed it a lot. The part about we don’t do things we “overdue” them resonates with me. I’ve been going into bodybuilding full boar and probably overdoing it. But that’s okay. Still beats drinking. I’ve been sober from alcohol almost 9 months.
This has been giving me something to focus on that is pretty positive. I spun my wheels in the gym for so many years making no progress probably because my testosterone was tanked from beating it down with alcohol.
And post workout beer or whiskey wasn’t optimal either.

So, anyways thanks for sharing your story.

Thank you so much for taking the time to listen to it bro. And congrats on 9 months, I remember getting my purple 9-month chip in AA and my yellow 9-month keychain tag in CA. This is a huge accomplishment for you brother and staying on EVO and using the gym as our newfound outlet will prove to be a much better use of your time, I can promise you that from my own experience!

Well done!
@Mobster @stevesmi They just keep on comin'! I love it!

 

[HarleyGuy]

Update:

Starting to dial back my calories 10% for the next two weeks, then probably getting a real coach.

For now, I will keep training and HIIT 3x per week the same. Hopefully I can keep up with my routine with lower calories.

I took my regular Training Day meal plan and took away some carbs away from training. I train at 6pm.

If you guys have any feedback, let me know.
Thanks In advance!

WEIGHT TRAINING DAYS (10% Calorie Reduction)


Meal 1 – 8:00am


2 whole organic eggs – Protein 12 / Carbs 0 / Fat 9 / Calories 129


3oz cooked chicken breast – Protein 21 / Carbs 0 / Fat 1 / Calories 93


1 slice Ezekiel toast + 50g banana – Protein 4.5 / Carbs 26.5 / Fat 0.5 / Calories 129


16g natural peanut butter – Protein 4 / Carbs 3 / Fat 8 / Calories 104


Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455


Meal 2 – 10:30am


1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5


35g Bowl O’ Gainz Brownie Batter – Protein 3 / Carbs 25.5 / Fat 0.5 / Calories 121


16g almond butter – Protein 2 / Carbs 3 / Fat 9 / Calories 101


Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5


Meal 3 – 1:00pm


5oz cooked bison – Protein 35 / Carbs 0 / Fat 12 / Calories 248
(Actually I use grass fed 93% lean ground beef)

120g cooked jasmine rice – Protein 3 / Carbs 26 / Fat 0 / Calories 116


120g bone broth – Protein 5 / Carbs 0 / Fat 0 / Calories 20


100g pineapple – Protein 0 / Carbs 13 / Fat 0 / Calories 52


Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436


Meal 4 – 4:30pm (Pre-Workout)


1.5 scoops Granite Protein – Protein 34.5 / Carbs 3 / Fat 2 / Calories 168


55g Bowl O’ Gainz PB Cookie – Protein 6.5 / Carbs 36 / Fat 1.2 / Calories 180


16g natural peanut butter – Protein 5 / Carbs 3 / Fat 8 / Calories 104


200g apple – Protein 0 / Carbs 28 / Fat 0 / Calories 116


Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568


PreWorkout – 5:30pm


2 scoops VasoBlast – 0 / 0 / 0 / 0


IntraWorkout – 6:00pm


1 scoop Recovery – 0 / 20 / 0 / 80


10g creatine monohydrate – 0 / 0 / 0 / 0Intra Totals: 0 / 20 / 0 / 80


Meal 5 – 8:00pm


1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5


1 cup unsweetened almond milk – Protein 1 / Carbs 1 / Fat 2.5 / Calories 30.5


200g berries – Protein 2 / Carbs 29 / Fat 0 / Calories 124


Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268


Meal 6 – 9:00pm


5oz cooked wild salmon – Protein 35 / Carbs 0 / Fat 10 / Calories 230


150g cooked jasmine rice – Protein 4 / Carbs 37 / Fat 0 / Calories 164


Salad – 0 / 0 / 0 / 0


Meal 6 Totals: Protein 39 / Carbs 37 / Fat 10 / Calories 394


TRAINING DAY TOTALS:


Protein ~223g / Carbs ~258g / Fat ~67g / Calories ~2550

I like the "organic" and "wild" choices for your food as well as your macros.

Let's clean up your log updates with a title called Diet (larger font and bold underlined) no line spacing for meal items, put Meal#'s in bold. Make your "TRAINING DAY TOTALS" in bold and enlarge the font and underline it.

Underneath "update:" put:

• today's date in bold and larger font and
• use bullet points to itemize each thought/comment/update
• Example "Update 15Dec2025"

Create a "Supplements" title (bold and underlined) and list (single spacing) all your supplements/vitamins, etc

This will make your updates more readable for other members. I got through it but it will help others be able to scroll and see what you're up to.

 

[Schmedium]

DIET Update: 15Dec2025 - (Time to Cut)

(@HarleyGuy style Redo)

Starting to dial back my calories 10% for the next two weeks, then probably getting a real coach. (I took my regular Training Day meal plan and took away some carbs away from training. I train at 6pm.)

For now, I will keep training and HIIT 3x per week the same. Hopefully I can keep up with my routine with lower calories.

If you guys have any feedback, let me know.

Thanks In advance!

WEIGHT TRAINING DAYS (10% Calorie Reduction)
TOTALS:
Protein ~223g
Carbs ~258g
Fat ~67g
Calories ~2550

Meal 1 – 8:00am
2 whole organic eggs – Protein 12 / Carbs 0 / Fat 9 / Calories 129
3oz cooked chicken breast – Protein 21 / Carbs 0 / Fat 1 / Calories 93
1 slice Ezekiel toast + 50g banana – Protein 4.5 / Carbs 26.5 / Fat 0.5 / Calories 129
16g natural peanut butter – Protein 4 / Carbs 3 / Fat 8 / Calories 104
Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455


Meal 2 – 10:30am
1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5
35g Bowl O’ Gainz Brownie Batter – Protein 3 / Carbs 25.5 / Fat 0.5 / Calories 121
16g almond butter – Protein 2 / Carbs 3 / Fat 9 / Calories 101
Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5


Meal 3 – 1:00pm
5oz cooked bison – Protein 35 / Carbs 0 / Fat 12 / Calories 248
(Actually I use grass-fed 93% lean ground beef)
120g cooked jasmine rice – Protein 3 / Carbs 26 / Fat 0 / Calories 116
120g bone broth – Protein 5 / Carbs 0 / Fat 0 / Calories 20
100g pineapple – Protein 0 / Carbs 13 / Fat 0 / Calories 52
Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436


Meal 4 – 4:30pm (Pre-Workout)
1.5 scoops Granite Protein – Protein 34.5 / Carbs 3 / Fat 2 / Calories 168
55g Bowl O’ Gainz PB Cookie – Protein 6.5 / Carbs 36 / Fat 1.2 / Calories 180
16g natural peanut butter – Protein 5 / Carbs 3 / Fat 8 / Calories 104
200g apple – Protein 0 / Carbs 28 / Fat 0 / Calories 116
Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568


Pre-Workout – 5:30pm
2 scoops Granite VasoBlast – 0 / 0 / 0 / 0


Intra-Workout – 6:00pm
1 scoop Recovery – 0 / 20 / 0 / 80
10g creatine monohydrate – 0 / 0 / 0 / 0
Intra Totals: 0 / 20 / 0 / 80


Meal 5 – 8:00pm
1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5
1 cup unsweetened almond milk – Protein 1 / Carbs 1 / Fat 2.5 / Calories 30.5
200g berries – Protein 2 / Carbs 29 / Fat 0 / Calories 124
Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268


Meal 6 – 9:00pm
5oz cooked wild salmon – Protein 35 / Carbs 0 / Fat 10 / Calories 230
150g cooked jasmine rice – Protein 4 / Carbs 37 / Fat 0 / Calories 164
-----------------------------------------------------------------------------

Supplements:

• Granite Fish Oil: 2000mg once or twice a day
• Creatine: 10mg during workouts
• Nutricost: Mag/Zinc/Calcium
• Liver Supp Cant remember the brand
• Kidney HD
• DMA: 100mg (recommended by TRT clinic)
• Digest Gold 1 x with bigger meals

PEDs

• Test Cyp TRT (gone down to 240mg per week (split into twice a week)
• Anastrozole half a pill 24 hours after TRT dose.
• (I'm saving the Primo in the Log Title E for later)

 

[HarleyGuy]

DIET Update: 15Dec2025 - (Time to Cut)

(@HarleyGuy style Redo)

Starting to dial back my calories 10% for the next two weeks, then probably getting a real coach. (I took my regular Training Day meal plan and took away some carbs away from training. I train at 6pm.)

For now, I will keep training and HIIT 3x per week the same. Hopefully I can keep up with my routine with lower calories.

If you guys have any feedback, let me know.

Thanks In advance!

WEIGHT TRAINING DAYS (10% Calorie Reduction)
TOTALS:
Protein ~223g
Carbs ~258g
Fat ~67g
Calories ~2550

Meal 1 – 8:00am
2 whole organic eggs – Protein 12 / Carbs 0 / Fat 9 / Calories 129
3oz cooked chicken breast – Protein 21 / Carbs 0 / Fat 1 / Calories 93
1 slice Ezekiel toast + 50g banana – Protein 4.5 / Carbs 26.5 / Fat 0.5 / Calories 129
16g natural peanut butter – Protein 4 / Carbs 3 / Fat 8 / Calories 104
Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455


Meal 2 – 10:30am
1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5
35g Bowl O’ Gainz Brownie Batter – Protein 3 / Carbs 25.5 / Fat 0.5 / Calories 121
16g almond butter – Protein 2 / Carbs 3 / Fat 9 / Calories 101
Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5


Meal 3 – 1:00pm
5oz cooked bison – Protein 35 / Carbs 0 / Fat 12 / Calories 248
(Actually I use grass-fed 93% lean ground beef)
120g cooked jasmine rice – Protein 3 / Carbs 26 / Fat 0 / Calories 116
120g bone broth – Protein 5 / Carbs 0 / Fat 0 / Calories 20
100g pineapple – Protein 0 / Carbs 13 / Fat 0 / Calories 52
Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436


Meal 4 – 4:30pm (Pre-Workout)
1.5 scoops Granite Protein – Protein 34.5 / Carbs 3 / Fat 2 / Calories 168
55g Bowl O’ Gainz PB Cookie – Protein 6.5 / Carbs 36 / Fat 1.2 / Calories 180
16g natural peanut butter – Protein 5 / Carbs 3 / Fat 8 / Calories 104
200g apple – Protein 0 / Carbs 28 / Fat 0 / Calories 116
Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568


Pre-Workout – 5:30pm
2 scoops Granite VasoBlast – 0 / 0 / 0 / 0


Intra-Workout – 6:00pm
1 scoop Recovery – 0 / 20 / 0 / 80
10g creatine monohydrate – 0 / 0 / 0 / 0
Intra Totals: 0 / 20 / 0 / 80


Meal 5 – 8:00pm
1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5
1 cup unsweetened almond milk – Protein 1 / Carbs 1 / Fat 2.5 / Calories 30.5
200g berries – Protein 2 / Carbs 29 / Fat 0 / Calories 124
Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268


Meal 6 – 9:00pm
5oz cooked wild salmon – Protein 35 / Carbs 0 / Fat 10 / Calories 230
150g cooked jasmine rice – Protein 4 / Carbs 37 / Fat 0 / Calories 164
-----------------------------------------------------------------------------

Supplements:

• Granite Fish Oil: 2000mg once or twice a day
• Creatine: 10mg during workouts
• Nutricost: Mag/Zinc/Calcium
• Liver Supp Cant remember the brand
• Kidney HD
• DMA: 100mg (recommended by TRT clinic)
• Digest Gold 1 x with bigger meals

PEDs

• Test Cyp TRT (gone down to 240mg per week (split into twice a week)
• Anastrozole half a pill 24 hours after TRT dose.
• (I'm saving the Primo in the Log Title E for later)

Ahhhhhhhh. Beautiful. My eyes thank you sir! Now cut and paste that into a Word doc and use it for your log updates! Looks like it’s unique now and your own template.

 

[LevButlerov]

Update:

Starting to dial back my calories 10% for the next two weeks, then probably getting a real coach.

For now, I will keep training and HIIT 3x per week the same. Hopefully I can keep up with my routine with lower calories.

I took my regular Training Day meal plan and took away some carbs away from training. I train at 6pm.

If you guys have any feedback, let me know.
Thanks In advance!

WEIGHT TRAINING DAYS (10% Calorie Reduction)


Meal 1 – 8:00am


2 whole organic eggs – Protein 12 / Carbs 0 / Fat 9 / Calories 129


3oz cooked chicken breast – Protein 21 / Carbs 0 / Fat 1 / Calories 93


1 slice Ezekiel toast + 50g banana – Protein 4.5 / Carbs 26.5 / Fat 0.5 / Calories 129


16g natural peanut butter – Protein 4 / Carbs 3 / Fat 8 / Calories 104


Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455


Meal 2 – 10:30am


1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5


35g Bowl O’ Gainz Brownie Batter – Protein 3 / Carbs 25.5 / Fat 0.5 / Calories 121


16g almond butter – Protein 2 / Carbs 3 / Fat 9 / Calories 101


Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5


Meal 3 – 1:00pm


5oz cooked bison – Protein 35 / Carbs 0 / Fat 12 / Calories 248
(Actually I use grass fed 93% lean ground beef)

120g cooked jasmine rice – Protein 3 / Carbs 26 / Fat 0 / Calories 116


120g bone broth – Protein 5 / Carbs 0 / Fat 0 / Calories 20


100g pineapple – Protein 0 / Carbs 13 / Fat 0 / Calories 52


Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436


Meal 4 – 4:30pm (Pre-Workout)


1.5 scoops Granite Protein – Protein 34.5 / Carbs 3 / Fat 2 / Calories 168


55g Bowl O’ Gainz PB Cookie – Protein 6.5 / Carbs 36 / Fat 1.2 / Calories 180


16g natural peanut butter – Protein 5 / Carbs 3 / Fat 8 / Calories 104


200g apple – Protein 0 / Carbs 28 / Fat 0 / Calories 116


Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568


PreWorkout – 5:30pm


2 scoops VasoBlast – 0 / 0 / 0 / 0


IntraWorkout – 6:00pm


1 scoop Recovery – 0 / 20 / 0 / 80


10g creatine monohydrate – 0 / 0 / 0 / 0Intra Totals: 0 / 20 / 0 / 80


Meal 5 – 8:00pm


1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5


1 cup unsweetened almond milk – Protein 1 / Carbs 1 / Fat 2.5 / Calories 30.5


200g berries – Protein 2 / Carbs 29 / Fat 0 / Calories 124


Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268


Meal 6 – 9:00pm


5oz cooked wild salmon – Protein 35 / Carbs 0 / Fat 10 / Calories 230


150g cooked jasmine rice – Protein 4 / Carbs 37 / Fat 0 / Calories 164


Salad – 0 / 0 / 0 / 0


Meal 6 Totals: Protein 39 / Carbs 37 / Fat 10 / Calories 394


TRAINING DAY TOTALS:


Protein ~223g / Carbs ~258g / Fat ~67g / Calories ~2550

DIET Update: 15Dec2025 - (Time to Cut)

(@HarleyGuy style Redo)

Starting to dial back my calories 10% for the next two weeks, then probably getting a real coach. (I took my regular Training Day meal plan and took away some carbs away from training. I train at 6pm.)

For now, I will keep training and HIIT 3x per week the same. Hopefully I can keep up with my routine with lower calories.

If you guys have any feedback, let me know.

Thanks In advance!

WEIGHT TRAINING DAYS (10% Calorie Reduction)
TOTALS:
Protein ~223g
Carbs ~258g
Fat ~67g
Calories ~2550

Meal 1 – 8:00am
2 whole organic eggs – Protein 12 / Carbs 0 / Fat 9 / Calories 129
3oz cooked chicken breast – Protein 21 / Carbs 0 / Fat 1 / Calories 93
1 slice Ezekiel toast + 50g banana – Protein 4.5 / Carbs 26.5 / Fat 0.5 / Calories 129
16g natural peanut butter – Protein 4 / Carbs 3 / Fat 8 / Calories 104
Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455


Meal 2 – 10:30am
1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5
35g Bowl O’ Gainz Brownie Batter – Protein 3 / Carbs 25.5 / Fat 0.5 / Calories 121
16g almond butter – Protein 2 / Carbs 3 / Fat 9 / Calories 101
Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5


Meal 3 – 1:00pm
5oz cooked bison – Protein 35 / Carbs 0 / Fat 12 / Calories 248
(Actually I use grass-fed 93% lean ground beef)
120g cooked jasmine rice – Protein 3 / Carbs 26 / Fat 0 / Calories 116
120g bone broth – Protein 5 / Carbs 0 / Fat 0 / Calories 20
100g pineapple – Protein 0 / Carbs 13 / Fat 0 / Calories 52
Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436


Meal 4 – 4:30pm (Pre-Workout)
1.5 scoops Granite Protein – Protein 34.5 / Carbs 3 / Fat 2 / Calories 168
55g Bowl O’ Gainz PB Cookie – Protein 6.5 / Carbs 36 / Fat 1.2 / Calories 180
16g natural peanut butter – Protein 5 / Carbs 3 / Fat 8 / Calories 104
200g apple – Protein 0 / Carbs 28 / Fat 0 / Calories 116
Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568


Pre-Workout – 5:30pm
2 scoops Granite VasoBlast – 0 / 0 / 0 / 0


Intra-Workout – 6:00pm
1 scoop Recovery – 0 / 20 / 0 / 80
10g creatine monohydrate – 0 / 0 / 0 / 0
Intra Totals: 0 / 20 / 0 / 80


Meal 5 – 8:00pm
1 scoop Granite Protein – Protein 23 / Carbs 2 / Fat 1.5 / Calories 113.5
1 cup unsweetened almond milk – Protein 1 / Carbs 1 / Fat 2.5 / Calories 30.5
200g berries – Protein 2 / Carbs 29 / Fat 0 / Calories 124
Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268


Meal 6 – 9:00pm
5oz cooked wild salmon – Protein 35 / Carbs 0 / Fat 10 / Calories 230
150g cooked jasmine rice – Protein 4 / Carbs 37 / Fat 0 / Calories 164
-----------------------------------------------------------------------------

Supplements:

• Granite Fish Oil: 2000mg once or twice a day
• Creatine: 10mg during workouts
• Nutricost: Mag/Zinc/Calcium
• Liver Supp Cant remember the brand
• Kidney HD
• DMA: 100mg (recommended by TRT clinic)
• Digest Gold 1 x with bigger meals

PEDs

• Test Cyp TRT (gone down to 240mg per week (split into twice a week)
• Anastrozole half a pill 24 hours after TRT dose.
• (I'm saving the Primo in the Log Title E for later)

this is a good plan in general but did you meal prep this? @Schmedium or is this 1 day out?

 

[Schmedium]

this is a good plan in general but did you meal prep this? @Schmedium or is this 1 day out?

I’m still learning how to log. So my apologies.

This is the meal plan I am going to follow for the next two weeks for training days.
It is the same “base diet” that I’ve followed for 3 months but with a 10% calorie reduction.

I have had a separate meal plan for non-training days as well which I will also adjust shortly. Non training days have been lower calorie, and lower carb, a bit higher fat.

I plan to take 10% calories from the non-training days too.

 

[HarleyGuy]

I’m still learning how to log. So my apologies.

This is the meal plan I am going to follow for the next two weeks for training days.
It is the same “base diet” that I’ve followed for 3 months but with a 10% calorie reduction.

I have had a separate meal plan for non-training days as well which I will also adjust shortly. Non training days have been lower calorie, and lower carb, a bit higher fat.

I plan to take 10% calories from the non-training days too.

Don't worry bro we got you... after you cut and paste your meals IF they're always the same make sure and go over it and add/subtract anything that was different. Even if you use a new oil just quickly go over your cut and paste meals and try and remember how the day went. This is the benefit of daily logging, no hidden macros or calories sneak in there.

 

[LevButlerov]

I’m still learning how to log. So my apologies.

This is the meal plan I am going to follow for the next two weeks for training days.
It is the same “base diet” that I’ve followed for 3 months but with a 10% calorie reduction.

I have had a separate meal plan for non-training days as well which I will also adjust shortly. Non training days have been lower calorie, and lower carb, a bit higher fat.

I plan to take 10% calories from the non-training days too.

I would like to see the meal plan as you go, or you have the meals prepped pics?

 

[HarleyGuy]

It was informative but seemed to be sponsored by one of the UG labs.

I just caught this part about you listening to the podcasts... what do you mean by "but"?

 

[Schmedium]

I like the interview podcasts a lot. Hearing the bodybuilding journeys of regular joes like me as opposed to pro bodybuilders is really cool.

The ones that were sponsored made it awfully enticing to order some products. That’s okay though. Podcasts have to have sponsors to keep the lights on.

PS I’m going to upload photos as requested by @LevButlerov of my meals at the end of the day.

 

[LevButlerov]

I like the interview podcasts a lot. Hearing the bodybuilding journeys of regular joes like me as opposed to pro bodybuilders is really cool.

The ones that were sponsored made it awfully enticing to order some products. That’s okay though. Podcasts have to have sponsors to keep the lights on.

PS I’m going to upload photos as requested by @LevButlerov of my meals at the end of the day.

Those podcasts are from the heart, its what our community is and how our brothers are @Schmedium
will be waiting on pics

 

[HarleyGuy]

I like the interview podcasts a lot. Hearing the bodybuilding journeys of regular joes like me as opposed to pro bodybuilders is really cool.

The ones that were sponsored made it awfully enticing to order some products. That’s okay though. Podcasts have to have sponsors to keep the lights on.

PS I’m going to upload photos as requested by @LevButlerov of my meals at the end of the day.

The more pics the better bro!

 

[Schmedium]

Log Update: 16Dec2025 - (Time to Cut) day 2


Note: I don’t know why all the tools like bold/italics/bulletpoints/save draft are not working.
So this isn’t formatted neatly. I’m using my iphone to post this. I can’t find the app to download on my iPhone.

WEIGHT TRAINING DAYS (10% Calorie Reduction)
TOTALS:
Protein ~223g
Carbs ~258g
Fat ~67g
Calories ~2550

Meal 1
2 whole organic eggs
3oz cooked chicken breast
1 slice Ezekiel toast + 50g banana
16g natural almond butter

Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455

Meal 2
1 scoop Granite Protein
35g Bowl O’ Gainz Brownie Batter
16g almond butter
Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5

Meal 3
5oz cooked grass-fed 93% lean ground beef
120g cooked jasmine rice
120g bone broth
100g pineapple

Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436

Meal 4 (Pre-Workout)
1.5 scoops Granite Protein
55g Bowl O’ Gainz PB Cookie
16g natural almond butter
200g apple
Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568

Pre-Workout
2 scoops VasoBlast

Intra-Workout
1 scoop Recovery
10g creatine monohydrate
Intra Totals: 0 / 20 / 0 / 80

Meal 5
1 scoop Granite Protein
1 cup unsweetened almond milk
120g strawberries
Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268

Meal 6
X5oz cooked wild salmonX
X150g cooked jasmine rice X
******Substitute 6 Oz check thighs, 125g jasmine rice
Green beans,
half piece of nan bread *****


-----------------------------------------------------------------------------

Supplements:
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Liver Supp Cant remember the brand
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals

PEDs
Test Cyp TRT 240mg per week
Anastrozole half a pill 24 hours after TRT dose.
BPC157 daily 500mcg for gluteal tendonapathy
TB500 weekly 2mg

——————————

Workout Legs Dec 16

Donkey Calves 4 sets
Full stretch, slow controlled
165lb x 15
180lb x 15
195lb x 12
210lb x 12

Seated hamstring curls 4 sets
Full stretch and squeeze at top
80lb x 12
90lb x 12
90 x 12
90lb x 12

Glute bridge iso holds
45lbs per side x 10 x 4 sets
hold at top 5 seconds or more

Leg extensions 4 sets
Full extension and full stretch at bottom
130lb x 12
145lb x 12
Back to
130 x 12 slower more controlled
130 x 12

Bulgarian split squats
Body weight
12
12
12
15

Glute hamstring kickbacks
45lbs x 10 x 3 sets per leg


Notes:
My shoulders have been feeling beaten up the last few days. I believe this is because both my Back workouts and Chest/Shoulders workouts, I have been emphasizing the “stretch” and range of motion. Which is beating up my connective tissue.
Both rotator cuffs have always been a problem for me.

Long story short, instead of doing back day today, I decided to do legs instead to give my joints an extra day of rest.
My legs felt fine and ready to work!

I got a nice quad pump after the leg extensions and Bulgarian split squats.
I only did body weight because I am still rehabbing my gluteal tendonopathy.

I also do glute bridges in the machine with 5 seconds iso holds because I believe it is strengthening the area and that will help me recover from this annoying injury.
ISO holds aggravate the tendon less than repeatedly working the joint and tendon.

Attached are photos of my meals today.

I prep meal 1 thru 4 in the morning.

Meal 6 is usually 5oz salmon or 6oz chicken (usually chicken thighs) and either 150g rice cooked or 56g measured uncooked of rice pasta with fat free pasta sauce.
Plus usually a salad with cucumber and tomatoes, and some balsamic vinegar. Tonight the wife made something special and I was happy to oblige!

Also attached is a leg pic of my skinny pale legs. Keep in mind it’s been tough to workout legs for about 3.5 months due to the injury.

 

[LevButlerov]

Log Update: 16Dec2025 - (Time to Cut) day 2


Note: I don’t know why all the tools like bold/italics/bulletpoints/save draft are not working.
So this isn’t formatted neatly. I’m using my iphone to post this. I can’t find the app to download on my iPhone.

WEIGHT TRAINING DAYS (10% Calorie Reduction)
TOTALS:
Protein ~223g
Carbs ~258g
Fat ~67g
Calories ~2550

Meal 1
2 whole organic eggs
3oz cooked chicken breast
1 slice Ezekiel toast + 50g banana
16g natural almond butter

Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455

Meal 2
1 scoop Granite Protein
35g Bowl O’ Gainz Brownie Batter
16g almond butter
Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5

Meal 3
5oz cooked grass-fed 93% lean ground beef
120g cooked jasmine rice
120g bone broth
100g pineapple

Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436

Meal 4 (Pre-Workout)
1.5 scoops Granite Protein
55g Bowl O’ Gainz PB Cookie
16g natural almond butter
200g apple
Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568

Pre-Workout
2 scoops VasoBlast

Intra-Workout
1 scoop Recovery
10g creatine monohydrate
Intra Totals: 0 / 20 / 0 / 80

Meal 5
1 scoop Granite Protein
1 cup unsweetened almond milk
120g strawberries
Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268

Meal 6
X5oz cooked wild salmonX
X150g cooked jasmine rice X
******Substitute 6 Oz check thighs, 125g jasmine rice
Green beans,
half piece of nan bread *****


-----------------------------------------------------------------------------

Supplements:
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Liver Supp Cant remember the brand
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals

PEDs
Test Cyp TRT 240mg per week
Anastrozole half a pill 24 hours after TRT dose.
BPC157 daily 500mcg for gluteal tendonapathy
TB500 weekly 2mg

——————————

Workout Legs Dec 16

Donkey Calves 4 sets
Full stretch, slow controlled
165lb x 15
180lb x 15
195lb x 12
210lb x 12

Seated hamstring curls 4 sets
Full stretch and squeeze at top
80lb x 12
90lb x 12
90 x 12
90lb x 12

Glute bridge iso holds
45lbs per side x 10 x 4 sets
hold at top 5 seconds or more

Leg extensions 4 sets
Full extension and full stretch at bottom
130lb x 12
145lb x 12
Back to
130 x 12 slower more controlled
130 x 12

Bulgarian split squats
Body weight
12
12
12
15

Glute hamstring kickbacks
45lbs x 10 x 3 sets per leg


Notes:
My shoulders have been feeling beaten up the last few days. I believe this is because both my Back workouts and Chest/Shoulders workouts, I have been emphasizing the “stretch” and range of motion. Which is beating up my connective tissue.
Both rotator cuffs have always been a problem for me.

Long story short, instead of doing back day today, I decided to do legs instead to give my joints an extra day of rest.
My legs felt fine and ready to work!

I got a nice quad pump after the leg extensions and Bulgarian split squats.
I only did body weight because I am still rehabbing my gluteal tendonopathy.

I also do glute bridges in the machine with 5 seconds iso holds because I believe it is strengthening the area and that will help me recover from this annoying injury.
ISO holds aggravate the tendon less than repeatedly working the joint and tendon.

Attached are photos of my meals today.

I prep meal 1 thru 4 in the morning.

Meal 6 is usually 5oz salmon or 6oz chicken (usually chicken thighs) and either 150g rice cooked or 56g measured uncooked of rice pasta with fat free pasta sauce.
Plus usually a salad with cucumber and tomatoes, and some balsamic vinegar. Tonight the wife made something special and I was happy to oblige!

Also attached is a leg pic of my skinny pale legs. Keep in mind it’s been tough to workout legs for about 3.5 months due to the injury.

Legs look good not skinny you have some size already and clean meal pics thanks for sharing @Schmedium

shoulders you having pain?

i like your leg ext good pump there

macros +30 on protein and +30 on carbs and +10 on fats let try it

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[Schmedium]

shoulders you having pain?

Yes I’ve always had rotator cuff issues. I’ve separated my shoulders many times in my younger days, not in the gym. But I’ve been able to work around their weakness. My pressing has never been a strong point because of this.

But a day or two more and the joints/connective tissue should be okay. I just pushed the range of motion too far like I said.

macros +30 on protein and +30 on carbs and +10 on fats let try it

You think I should up those macros even though I’m trying to cut 10% back on calories?

 

[Pigsy]

Legs look good not skinny you have some size already and clean meal pics thanks for sharing @Schmedium

shoulders you having pain?

i like your leg ext good pump there

macros +30 on protein and +30 on carbs and +10 on fats let try it

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

Solid advice

 

[Dreamer]

Log Update: 16Dec2025 - (Time to Cut) day 2


Note: I don’t know why all the tools like bold/italics/bulletpoints/save draft are not working.
So this isn’t formatted neatly. I’m using my iphone to post this. I can’t find the app to download on my iPhone.

WEIGHT TRAINING DAYS (10% Calorie Reduction)
TOTALS:
Protein ~223g
Carbs ~258g
Fat ~67g
Calories ~2550

Meal 1
2 whole organic eggs
3oz cooked chicken breast
1 slice Ezekiel toast + 50g banana
16g natural almond butter

Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455

Meal 2
1 scoop Granite Protein
35g Bowl O’ Gainz Brownie Batter
16g almond butter
Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5

Meal 3
5oz cooked grass-fed 93% lean ground beef
120g cooked jasmine rice
120g bone broth
100g pineapple

Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436

Meal 4 (Pre-Workout)
1.5 scoops Granite Protein
55g Bowl O’ Gainz PB Cookie
16g natural almond butter
200g apple
Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568

Pre-Workout
2 scoops VasoBlast

Intra-Workout
1 scoop Recovery
10g creatine monohydrate
Intra Totals: 0 / 20 / 0 / 80

Meal 5
1 scoop Granite Protein
1 cup unsweetened almond milk
120g strawberries
Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268

Meal 6
X5oz cooked wild salmonX
X150g cooked jasmine rice X
******Substitute 6 Oz check thighs, 125g jasmine rice
Green beans,
half piece of nan bread *****


-----------------------------------------------------------------------------

Supplements:
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Liver Supp Cant remember the brand
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals

PEDs
Test Cyp TRT 240mg per week
Anastrozole half a pill 24 hours after TRT dose.
BPC157 daily 500mcg for gluteal tendonapathy
TB500 weekly 2mg

——————————

Workout Legs Dec 16

Donkey Calves 4 sets
Full stretch, slow controlled
165lb x 15
180lb x 15
195lb x 12
210lb x 12

Seated hamstring curls 4 sets
Full stretch and squeeze at top
80lb x 12
90lb x 12
90 x 12
90lb x 12

Glute bridge iso holds
45lbs per side x 10 x 4 sets
hold at top 5 seconds or more

Leg extensions 4 sets
Full extension and full stretch at bottom
130lb x 12
145lb x 12
Back to
130 x 12 slower more controlled
130 x 12

Bulgarian split squats
Body weight
12
12
12
15

Glute hamstring kickbacks
45lbs x 10 x 3 sets per leg


Notes:
My shoulders have been feeling beaten up the last few days. I believe this is because both my Back workouts and Chest/Shoulders workouts, I have been emphasizing the “stretch” and range of motion. Which is beating up my connective tissue.
Both rotator cuffs have always been a problem for me.

Long story short, instead of doing back day today, I decided to do legs instead to give my joints an extra day of rest.
My legs felt fine and ready to work!

I got a nice quad pump after the leg extensions and Bulgarian split squats.
I only did body weight because I am still rehabbing my gluteal tendonopathy.

I also do glute bridges in the machine with 5 seconds iso holds because I believe it is strengthening the area and that will help me recover from this annoying injury.
ISO holds aggravate the tendon less than repeatedly working the joint and tendon.

Attached are photos of my meals today.

I prep meal 1 thru 4 in the morning.

Meal 6 is usually 5oz salmon or 6oz chicken (usually chicken thighs) and either 150g rice cooked or 56g measured uncooked of rice pasta with fat free pasta sauce.
Plus usually a salad with cucumber and tomatoes, and some balsamic vinegar. Tonight the wife made something special and I was happy to oblige!

Also attached is a leg pic of my skinny pale legs. Keep in mind it’s been tough to workout legs for about 3.5 months due to the injury.

Have you done bloods to test e2?

Your legs definitely have some size keep pushing them theyll grow for sure

 

[Coolguy]

Yes I’ve always had rotator cuff issues. I’ve separated my shoulders many times in my younger days, not in the gym. But I’ve been able to work around their weakness. My pressing has never been a strong point because of this.

But a day or two more and the joints/connective tissue should be okay. I just pushed the range of motion too far like I said.



You think I should up those macros even though I’m trying to cut 10% back on calories?

Maybe swap the macros?
250g protein in good idea cut the fats and touch and increase your carbs in that case keep it low gi and fast digesting nothing heavy.
My diets all rice, fruits and some oats(mainly).
For context our fats are almost the same and I'm at 5k calories.
Other then that brother you're doing well

 

[Schmedium]

Have you done bloods to test e2?

Your legs definitely have some size keep pushing them theyll grow for sure

I got a blood test a month ago after doing TRT for 3 months and e2 went up to 65. So the doc prescribed the anastrozole. I also told them I was getting a bit more anxious than usual so I guess that was a symptom of elevated e2.
Total test measured above 1500.
For reference before TRT my Testosterone was around 428 and e2 26.

I’ll get another test on my own in a couple weeks I think from private md.

 

[BeMe]

Log Update: 16Dec2025 - (Time to Cut) day 2


Note: I don’t know why all the tools like bold/italics/bulletpoints/save draft are not working.
So this isn’t formatted neatly. I’m using my iphone to post this. I can’t find the app to download on my iPhone.

WEIGHT TRAINING DAYS (10% Calorie Reduction)
TOTALS:
Protein ~223g
Carbs ~258g
Fat ~67g
Calories ~2550

Meal 1
2 whole organic eggs
3oz cooked chicken breast
1 slice Ezekiel toast + 50g banana
16g natural almond butter

Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455

Meal 2
1 scoop Granite Protein
35g Bowl O’ Gainz Brownie Batter
16g almond butter
Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5

Meal 3
5oz cooked grass-fed 93% lean ground beef
120g cooked jasmine rice
120g bone broth
100g pineapple

Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436

Meal 4 (Pre-Workout)
1.5 scoops Granite Protein
55g Bowl O’ Gainz PB Cookie
16g natural almond butter
200g apple
Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568

Pre-Workout
2 scoops VasoBlast

Intra-Workout
1 scoop Recovery
10g creatine monohydrate
Intra Totals: 0 / 20 / 0 / 80

Meal 5
1 scoop Granite Protein
1 cup unsweetened almond milk
120g strawberries
Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268

Meal 6
X5oz cooked wild salmonX
X150g cooked jasmine rice X
******Substitute 6 Oz check thighs, 125g jasmine rice
Green beans,
half piece of nan bread *****


-----------------------------------------------------------------------------

Supplements:
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Liver Supp Cant remember the brand
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals

PEDs
Test Cyp TRT 240mg per week
Anastrozole half a pill 24 hours after TRT dose.
BPC157 daily 500mcg for gluteal tendonapathy
TB500 weekly 2mg

——————————

Workout Legs Dec 16

Donkey Calves 4 sets
Full stretch, slow controlled
165lb x 15
180lb x 15
195lb x 12
210lb x 12

Seated hamstring curls 4 sets
Full stretch and squeeze at top
80lb x 12
90lb x 12
90 x 12
90lb x 12

Glute bridge iso holds
45lbs per side x 10 x 4 sets
hold at top 5 seconds or more

Leg extensions 4 sets
Full extension and full stretch at bottom
130lb x 12
145lb x 12
Back to
130 x 12 slower more controlled
130 x 12

Bulgarian split squats
Body weight
12
12
12
15

Glute hamstring kickbacks
45lbs x 10 x 3 sets per leg


Notes:
My shoulders have been feeling beaten up the last few days. I believe this is because both my Back workouts and Chest/Shoulders workouts, I have been emphasizing the “stretch” and range of motion. Which is beating up my connective tissue.
Both rotator cuffs have always been a problem for me.

Long story short, instead of doing back day today, I decided to do legs instead to give my joints an extra day of rest.
My legs felt fine and ready to work!

I got a nice quad pump after the leg extensions and Bulgarian split squats.
I only did body weight because I am still rehabbing my gluteal tendonopathy.

I also do glute bridges in the machine with 5 seconds iso holds because I believe it is strengthening the area and that will help me recover from this annoying injury.
ISO holds aggravate the tendon less than repeatedly working the joint and tendon.

Attached are photos of my meals today.

I prep meal 1 thru 4 in the morning.

Meal 6 is usually 5oz salmon or 6oz chicken (usually chicken thighs) and either 150g rice cooked or 56g measured uncooked of rice pasta with fat free pasta sauce.
Plus usually a salad with cucumber and tomatoes, and some balsamic vinegar. Tonight the wife made something special and I was happy to oblige!

Also attached is a leg pic of my skinny pale legs. Keep in mind it’s been tough to workout legs for about 3.5 months due to the injury.

Skinny? Bro those legs are well above average. That's crazy talk. Those look like the legs of an athlete. I bet you played sports

 

[LevButlerov]

I got a blood test a month ago after doing TRT for 3 months and e2 went up to 65. So the doc prescribed the anastrozole. I also told them I was getting a bit more anxious than usual so I guess that was a symptom of elevated e2.
Total test measured above 1500.
For reference before TRT my Testosterone was around 428 and e2 26.

I’ll get another test on my own in a couple weeks I think from private md.

how about we get you on equipoise instead of aromasin? @Schmedium

 

[LevButlerov]

Yes I’ve always had rotator cuff issues. I’ve separated my shoulders many times in my younger days, not in the gym. But I’ve been able to work around their weakness. My pressing has never been a strong point because of this.

But a day or two more and the joints/connective tissue should be okay. I just pushed the range of motion too far like I said.



You think I should up those macros even though I’m trying to cut 10% back on calories?

I’ve always had rotator cuff issues. I’ve separated my shoulders many times in my younger days, not in the gym. But I’ve been able to work around their weakness. My pressing has never been a strong point because of this.

But a day or two more and the joints/connective tissue should be okay. I just pushed the range of motion too far like I said.

e careful in that case especially with shoulders

You think I should up those macros even though I’m trying to cut 10% back on calories?

you can for sure, its not always about calories, you're on a cycle and you're doing cardio training you're not some guy laying on couch @Schmedium

 

[Schmedium]

how about we get you on equipoise instead of aromasin? @Schmedium

I hadn’t considered that. Since the consensus here on EVO from the guys was to do a fat loss phase now, get down to a lower body fat percentage, then go on cycle for a growth phase, I’ve figured I don’t need drugs yet… save that for when my body is in a better position.

you can for sure, its not always about calories, you're on a cycle and you're doing cardio training you're not some guy laying on couch @Schmedium

I’ve been on the same diet for 3 months and that has got me to where I’m at. Which has packed on just a little bit of size/muscle and kept my body fat the same. So I figured just start with calorie decrease. Keep training the same.
I can up the cardio later if/when fat loss stalls.

But I’m open to EQ.

 

[Schmedium]

Skinny? Bro those legs are well above average. That's crazy talk. Those look like the legs of an athlete. I bet you played sports

Thanks man. That’s probably because they’re all pumped up from the workout. Now that I’m taking hack squats to depth, and I have better technique on a few other movements, I’m hoping they’ll grow a lot more and I’ll start ripping my jeans

 

[Schmedium]

Log Update: 17Dec2025 - (Time to Cut) day 3

REST DAY (10% Calorie Reduction)
TOTAL:
Calories ~2407
(See screenshots )

Notes: I went 100-200 calories over but all clean food. This is mostly because I had Thai lunch with my Dad so not my normal lunch. But I order some chicken and vegetables over white rice. See photo attached.

Does anybody know why I have no tools to format anymore in my log? The tools are there but greyed out.

My legs felt sore today in all the right places. And my chest is sore from 2 days ago. I’m happy about this because I don’t always get sore from my workouts so I feel like I’m using better technique to feel the muscle more.

Can’t wait for back day tomorrow!

 

[LevButlerov]

I hadn’t considered that. Since the consensus here on EVO from the guys was to do a fat loss phase now, get down to a lower body fat percentage, then go on cycle for a growth phase, I’ve figured I don’t need drugs yet… save that for when my body is in a better position.

I think its possible to cut down more sure

I’ve been on the same diet for 3 months and that has got me to where I’m at. Which has packed on just a little bit of size/muscle and kept my body fat the same. So I figured just start with calorie decrease. Keep training the same.
I can up the cardio later if/when fat loss stalls.

But I’m open to EQ.

you should try to bump cal on leg and chest/back days and cut them on rest days we can test this @Schmedium

the eq can add alight imo

 

[LevButlerov]

Log Update: 17Dec2025 - (Time to Cut) day 3

REST DAY (10% Calorie Reduction)
TOTAL:
Calories ~2407
(See screenshots )

Notes: I went 100-200 calories over but all clean food. This is mostly because I had Thai lunch with my Dad so not my normal lunch. But I order some chicken and vegetables over white rice. See photo attached.

Does anybody know why I have no tools to format anymore in my log? The tools are there but greyed out.

My legs felt sore today in all the right places. And my chest is sore from 2 days ago. I’m happy about this because I don’t always get sore from my workouts so I feel like I’m using better technique to feel the muscle more.

Can’t wait for back day tomorrow!

Going over is fine as long as you're doing it clean

 

[Schmedium]

you should try to bump cal on leg and chest/back days and cut them on rest days we can test this @Schmedium

That’s good to hear because that’s precisely what I’m doing.

Here’s my goals for the next two weeks.

NON-TRAINING DAY TOTALS
Calories ~2110 (Reduced from previous total 2335 cal)
Protein ~227 g
Carbs ~160 g
Fat ~62 g


TRAINING DAY TOTALS
Calories: ~2550 (Reduced from previous total 2856 cal)
Protein: ~223 g
Carbs: ~258 g
Fat: ~67

Then I’m going to get a coach. Just need to get past the holidays first…

 

[Schmedium]

Comparison photos from 3 months ago to today. These are morning photos (post breakfast ) No pump.

Would love any feedback…

3 months ago roughly is when I started TRT and also started following a “base diet”.
Which was 2335 calories non-training days and 2856 calories on training days.

PS I was supposed to be doing HIIT cardio 3x per week but I had trouble sticking to that with my gluteal tendonapathy issue.
Last two or three weeks I’ve been back on the HIIT.

As stated above, I’m backing off calories 10% to lean out more. No drugs other than TRT + anastrozol.

 

[Noob4gainz]

Just read through your log. I am new here on the forum as well. I started at 18% body fat and thought I needed to bulk also like you. I researched a lot and realized that before a proper bulk you need to be down to under 12% body fat so that when I did a proper bulk I did not pack fat on. It is working out extremely well for me and I feel much better going into a building phase in a month or two down under 12%. Also I you need to cut a lot more then you think likely double. You will be surprised how jacked you are going to look on a proper cut Unfortionately it’s gonna be a 16 week or so grind but I bet you will get there by summer. Looking forward to following this

 

[Noob4gainz]

That’s good to hear because that’s precisely what I’m doing.

Here’s my goals for the next two weeks.

NON-TRAINING DAY TOTALS
Calories ~2110 (Reduced from previous total 2335 cal)
Protein ~227 g
Carbs ~160 g
Fat ~62 g


TRAINING DAY TOTALS
Calories: ~2550 (Reduced from previous total 2856 cal)
Protein: ~223 g
Carbs: ~258 g
Fat: ~67

Then I’m going to get a coach. Just need to get past the holidays first…

I see many benefits of carb cycling for body builders but it is too difficult with my work schedule to plan so I have been keeping my macros level all week with great success and have plenty of energy. The consistency for me is what has given me my progress.

 

[Schmedium]

Just read through your log. I am new here on the forum as well. I started at 18% body fat and thought I needed to bulk also like you. I researched a lot and realized that before a proper bulk you need to be down to under 12% body fat so that when I did a proper bulk I did not pack fat on. It is working out extremely well for me and I feel much better going into a building phase in a month or two down under 12%. Also I you need to cut a lot more then you think likely double. You will be surprised how jacked you are going to look on a proper cut Unfortionately it’s gonna be a 16 week or so grind but I bet you will get there by summer. Looking forward to following this

That’s good to hear that someone else was in the same place as me. I’ll follow your log.
Did you have a coach or anyone guiding you or just the guys here?

 

[Noob4gainz]

That’s good to hear that someone else was in the same place as me. I’ll follow your log.
Did you have a coach or anyone guiding you or just the guys here?

Yes I had a coach and that 12 week cycle ended and although it went great I chose to change over to @R.AP and haven’t looked back. Trust the process, cut hard, cardio daily, and shred all that off and you will be a beast. Then grow when your body is ready to accept the nutrients properly.

 

[LevButlerov]

That’s good to hear because that’s precisely what I’m doing.

Here’s my goals for the next two weeks.

NON-TRAINING DAY TOTALS
Calories ~2110 (Reduced from previous total 2335 cal)
Protein ~227 g
Carbs ~160 g
Fat ~62 g


TRAINING DAY TOTALS
Calories: ~2550 (Reduced from previous total 2856 cal)
Protein: ~223 g
Carbs: ~258 g
Fat: ~67

Then I’m going to get a coach. Just need to get past the holidays first…

This isnt too bad but on training days bump protein to 250-260 and fats to 90
on non training days cut carbs to 120 and protein at 250

Comparison photos from 3 months ago to today. These are morning photos (post breakfast ) No pump.

Would love any feedback…

3 months ago roughly is when I started TRT and also started following a “base diet”.
Which was 2335 calories non-training days and 2856 calories on training days.

PS I was supposed to be doing HIIT cardio 3x per week but I had trouble sticking to that with my gluteal tendonapathy issue.
Last two or three weeks I’ve been back on the HIIT.

As stated above, I’m backing off calories 10% to lean out more. No drugs other than TRT + anastrozol.

you look good, very positive progress @Schmedium we need to up your cardio post holidays

 

[waggat]

Log Update: 16Dec2025 - (Time to Cut) day 2


Note: I don’t know why all the tools like bold/italics/bulletpoints/save draft are not working.
So this isn’t formatted neatly. I’m using my iphone to post this. I can’t find the app to download on my iPhone.

WEIGHT TRAINING DAYS (10% Calorie Reduction)
TOTALS:
Protein ~223g
Carbs ~258g
Fat ~67g
Calories ~2550

Meal 1
2 whole organic eggs
3oz cooked chicken breast
1 slice Ezekiel toast + 50g banana
16g natural almond butter

Meal 1 Totals: Protein 41.5 / Carbs 29.5 / Fat 18.5 / Calories 455

Meal 2
1 scoop Granite Protein
35g Bowl O’ Gainz Brownie Batter
16g almond butter
Meal 2 Totals: Protein 28 / Carbs 30.5 / Fat 11 / Calories 335.5

Meal 3
5oz cooked grass-fed 93% lean ground beef
120g cooked jasmine rice
120g bone broth
100g pineapple

Meal 3 Totals: Protein 43 / Carbs 39 / Fat 12 / Calories 436

Meal 4 (Pre-Workout)
1.5 scoops Granite Protein
55g Bowl O’ Gainz PB Cookie
16g natural almond butter
200g apple
Meal 4 Totals: Protein 46 / Carbs 70 / Fat 11.2 / Calories 568

Pre-Workout
2 scoops VasoBlast

Intra-Workout
1 scoop Recovery
10g creatine monohydrate
Intra Totals: 0 / 20 / 0 / 80

Meal 5
1 scoop Granite Protein
1 cup unsweetened almond milk
120g strawberries
Meal 5 Totals: Protein 26 / Carbs 32 / Fat 4 / Calories 268

Meal 6
X5oz cooked wild salmonX
X150g cooked jasmine rice X
******Substitute 6 Oz check thighs, 125g jasmine rice
Green beans,
half piece of nan bread *****


-----------------------------------------------------------------------------

Supplements:
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Liver Supp Cant remember the brand
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals

PEDs
Test Cyp TRT 240mg per week
Anastrozole half a pill 24 hours after TRT dose.
BPC157 daily 500mcg for gluteal tendonapathy
TB500 weekly 2mg

——————————

Workout Legs Dec 16

Donkey Calves 4 sets
Full stretch, slow controlled
165lb x 15
180lb x 15
195lb x 12
210lb x 12

Seated hamstring curls 4 sets
Full stretch and squeeze at top
80lb x 12
90lb x 12
90 x 12
90lb x 12

Glute bridge iso holds
45lbs per side x 10 x 4 sets
hold at top 5 seconds or more

Leg extensions 4 sets
Full extension and full stretch at bottom
130lb x 12
145lb x 12
Back to
130 x 12 slower more controlled
130 x 12

Bulgarian split squats
Body weight
12
12
12
15

Glute hamstring kickbacks
45lbs x 10 x 3 sets per leg


Notes:
My shoulders have been feeling beaten up the last few days. I believe this is because both my Back workouts and Chest/Shoulders workouts, I have been emphasizing the “stretch” and range of motion. Which is beating up my connective tissue.
Both rotator cuffs have always been a problem for me.

Long story short, instead of doing back day today, I decided to do legs instead to give my joints an extra day of rest.
My legs felt fine and ready to work!

I got a nice quad pump after the leg extensions and Bulgarian split squats.
I only did body weight because I am still rehabbing my gluteal tendonopathy.

I also do glute bridges in the machine with 5 seconds iso holds because I believe it is strengthening the area and that will help me recover from this annoying injury.
ISO holds aggravate the tendon less than repeatedly working the joint and tendon.

Attached are photos of my meals today.

I prep meal 1 thru 4 in the morning.

Meal 6 is usually 5oz salmon or 6oz chicken (usually chicken thighs) and either 150g rice cooked or 56g measured uncooked of rice pasta with fat free pasta sauce.
Plus usually a salad with cucumber and tomatoes, and some balsamic vinegar. Tonight the wife made something special and I was happy to oblige!

Also attached is a leg pic of my skinny pale legs. Keep in mind it’s been tough to workout legs for about 3.5 months due to the injury.

Meals looking good mate. Legs look good too!

 

[stevesmi]

Comparison photos from 3 months ago to today. These are morning photos (post breakfast ) No pump.

Would love any feedback…

3 months ago roughly is when I started TRT and also started following a “base diet”.
Which was 2335 calories non-training days and 2856 calories on training days.

PS I was supposed to be doing HIIT cardio 3x per week but I had trouble sticking to that with my gluteal tendonapathy issue.
Last two or three weeks I’ve been back on the HIIT.

As stated above, I’m backing off calories 10% to lean out more. No drugs other than TRT + anastrozol.

@Schmedium my advice is to stick to low-impact cardio. Things like Pilates or yoga are great examples of things that won't increase the degeneration of your joints.

 

[ceo]

Comparison photos from 3 months ago to today. These are morning photos (post breakfast ) No pump.

Would love any feedback…

3 months ago roughly is when I started TRT and also started following a “base diet”.
Which was 2335 calories non-training days and 2856 calories on training days.

PS I was supposed to be doing HIIT cardio 3x per week but I had trouble sticking to that with my gluteal tendonapathy issue.
Last two or three weeks I’ve been back on the HIIT.

As stated above, I’m backing off calories 10% to lean out more. No drugs other than TRT + anastrozol.

Bros, let me tell you something. If something hurts, then don't do it. When I came back from my plumbing accident, I had to learn that. @Schmedium

 

[Schmedium]

Log Update: 18Dec2025 - (Time to Cut) day 3

Back Workout day!

WEIGHT TRAINING DAY (10% Calorie Reduction)

****calorie totals are according to Cronometer App- I don’t think it’s accurate…

Protein ~245
Carbs ~282
Fat ~92
Calories ~2929
(See screenshots for each meal

—————————————-
Supplements:
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Liver Supp Cant remember the brand
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals
PEDs
Test Cyp TRT 240mg per week
Anastrozole half a pill 24 hours after TRT dose.

———————————————

Back day 2
Dec 18
15 sets Back
7 sets biceps
HIIT CARDIO

T bar rows neutral grip work up 3 sets
35lb x 12
45lb x 12
50 x 12

Cable Pulldowns narrow grip 3 sets
Left shoulder girdle bothering me.
Starts burning out and fatiguing after 5-6 reps
110lb x 11
110lbs x 11
110lbs x 11

Cable rows wide 3 sets
88 x 12
99 x 15
110 x 10

One arm Pulldowns 3 sets
99 x 8
99 x 10
99 x 10

Straight arm cable pullovers 3 sets
33lbs x 7
44lbs x 7
Back down to feel it in my lats
33lbs x 7

Dumbbell Concentration curls 4 sets
25lbs
30lbs
30lbs
25lbs

Biceps Ez curl bar superset with dumbbell hammer curls 3 sets
Big pump

HIIT Cardio 10 sled pushes

——————————————-

Notes:
-My left shoulder has been bothering me. I was able to work around it but Pulldowns really highlighted it. It’s in the shoulder girtle somewhere in there.
It fatigued and almost a nasty lactic acid kind of burn after only 5 reps but I could push through especially after I did a couple sets.

-otherwise the workout felt great. Got a big bicep pump. Targeted the lats pretty well too.

-What do you suggest for food calorie tracking app?

 

[Mobster]

Log Update: 18Dec2025 - (Time to Cut) day 3

Back Workout day!

WEIGHT TRAINING DAY (10% Calorie Reduction)

****calorie totals are according to Cronometer App- I don’t think it’s accurate…

Protein ~245
Carbs ~282
Fat ~92
Calories ~2929
(See screenshots for each meal

—————————————-
Supplements:
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Liver Supp Cant remember the brand
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals
PEDs
Test Cyp TRT 240mg per week
Anastrozole half a pill 24 hours after TRT dose.

———————————————

Back day 2
Dec 18
15 sets Back
7 sets biceps
HIIT CARDIO

T bar rows neutral grip work up 3 sets
35lb x 12
45lb x 12
50 x 12

Cable Pulldowns narrow grip 3 sets
Left shoulder girdle bothering me.
Starts burning out and fatiguing after 5-6 reps
110lb x 11
110lbs x 11
110lbs x 11

Cable rows wide 3 sets
88 x 12
99 x 15
110 x 10

One arm Pulldowns 3 sets
99 x 8
99 x 10
99 x 10

Straight arm cable pullovers 3 sets
33lbs x 7
44lbs x 7
Back down to feel it in my lats
33lbs x 7

Dumbbell Concentration curls 4 sets
25lbs
30lbs
30lbs
25lbs

Biceps Ez curl bar superset with dumbbell hammer curls 3 sets
Big pump

HIIT Cardio 10 sled pushes

——————————————-

Notes:
-My left shoulder has been bothering me. I was able to work around it but Pulldowns really highlighted it. It’s in the shoulder girtle somewhere in there.
It fatigued and almost a nasty lactic acid kind of burn after only 5 reps but I could push through especially after I did a couple sets.

-otherwise the workout felt great. Got a big bicep pump. Targeted the lats pretty well too.

-What do you suggest for food calorie tracking app?

Might be a nerve tweak

 

[2Thick]

Comparison photos from 3 months ago to today. These are morning photos (post breakfast ) No pump.

Would love any feedback…

3 months ago roughly is when I started TRT and also started following a “base diet”.
Which was 2335 calories non-training days and 2856 calories on training days.

PS I was supposed to be doing HIIT cardio 3x per week but I had trouble sticking to that with my gluteal tendonapathy issue.
Last two or three weeks I’ve been back on the HIIT.

As stated above, I’m backing off calories 10% to lean out more. No drugs other than TRT + anastrozol.

Definitely got to work around your issue that you have. @Schmedium that's part of training and part of being smart. So you've got a good read on that.

 

[ROIDDERS]

Comparison photos from 3 months ago to today. These are morning photos (post breakfast ) No pump.

Would love any feedback…

3 months ago roughly is when I started TRT and also started following a “base diet”.
Which was 2335 calories non-training days and 2856 calories on training days.

PS I was supposed to be doing HIIT cardio 3x per week but I had trouble sticking to that with my gluteal tendonapathy issue.
Last two or three weeks I’ve been back on the HIIT.

As stated above, I’m backing off calories 10% to lean out more. No drugs other than TRT + anastrozol.

@Schmedium keep up the good work man. i love the before and after pictures are so important. I think down the line, you'll look back and you'll be amazed at your improvement if you keep this up.

 

[Ulter]

Log Update: 18Dec2025 - (Time to Cut) day 3

Back Workout day!

WEIGHT TRAINING DAY (10% Calorie Reduction)

****calorie totals are according to Cronometer App- I don’t think it’s accurate…

Protein ~245
Carbs ~282
Fat ~92
Calories ~2929
(See screenshots for each meal

—————————————-
Supplements:
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Liver Supp Cant remember the brand
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals
PEDs
Test Cyp TRT 240mg per week
Anastrozole half a pill 24 hours after TRT dose.

———————————————

Back day 2
Dec 18
15 sets Back
7 sets biceps
HIIT CARDIO

T bar rows neutral grip work up 3 sets
35lb x 12
45lb x 12
50 x 12

Cable Pulldowns narrow grip 3 sets
Left shoulder girdle bothering me.
Starts burning out and fatiguing after 5-6 reps
110lb x 11
110lbs x 11
110lbs x 11

Cable rows wide 3 sets
88 x 12
99 x 15
110 x 10

One arm Pulldowns 3 sets
99 x 8
99 x 10
99 x 10

Straight arm cable pullovers 3 sets
33lbs x 7
44lbs x 7
Back down to feel it in my lats
33lbs x 7

Dumbbell Concentration curls 4 sets
25lbs
30lbs
30lbs
25lbs

Biceps Ez curl bar superset with dumbbell hammer curls 3 sets
Big pump

HIIT Cardio 10 sled pushes

——————————————-

Notes:
-My left shoulder has been bothering me. I was able to work around it but Pulldowns really highlighted it. It’s in the shoulder girtle somewhere in there.
It fatigued and almost a nasty lactic acid kind of burn after only 5 reps but I could push through especially after I did a couple sets.

-otherwise the workout felt great. Got a big bicep pump. Targeted the lats pretty well too.

-What do you suggest for food calorie tracking app?

do NOT do pulldowns with a bad shoulder! You should avoid things that aggravate it. Anything overhead is not good, and make sure you're really working on mobility work for your shoulders and warming up properly. @Schmedium

 

[Schmedium]

do NOT do pulldowns with a bad shoulder! You should avoid things that aggravate it. Anything overhead is not good, and make sure you're really working on mobility work for your shoulders and warming up properly. @Schmedium

I’ll program some shoulder mobility in place of it. I know I need to do it but I don’t save time for it with what little time I have in the gym.

 

[Schmedium]

Meals looking good mate. Legs look good too!

Thank you!

@Schmedium my advice is to stick to low-impact cardio. Things like Pilates or yoga are great examples of things that won't increase the degeneration of your joints.

Good point. Hopefully the BPC157 Every day and stretching the area will get this thing healed.

Bros, let me tell you something. If something hurts, then don't do it. When I came back from my plumbing accident, I had to learn that. @Schmedium

Yea I should know better.

@Schmedium keep up the good work man. i love the before and after pictures are so important. I think down the line, you'll look back and you'll be amazed at your improvement if you keep this up.

Yea hopefully in 3 months from now comparison photos will look insane. (Maybe one year from now realistically).

 

[stevesmi]

Good point. Hopefully the BPC157 Every day and stretching the area will get this thing healed.

yes and stop pounding it too

 

[Ulter]

I’ll program some shoulder mobility in place of it. I know I need to do it but I don’t save time for it with what little time I have in the gym.

that is very important

 

[ceo]

Thank you!



Good point. Hopefully the BPC157 Every day and stretching the area will get this thing healed.



Yea I should know better.



Yea hopefully in 3 months from now comparison photos will look insane. (Maybe one year from now realistically).

bros much EVO family love

 

[ROIDDERS]

Yea hopefully in 3 months from now comparison photos will look insane. (Maybe one year from now realistically).

the sky is the limit

 

[Schmedium]

Log Update: 19Dec2025 - (Time to Cut) day 4

WEIGHT TRAINING DAY (10% Calorie Reduction)
TOTALS
Protein ~245
Carbs ~282
Fat ~92
Calories ~2929

Notes: I literally ate the same thing as yesterday.
—————————————-

CHEST DAY

-Chest 12 sets
-didn’t train shoulders because of left shoulder/rotator cuff irritation (mentioned yesterday.

15 minutes shoulder mobility and foam rolling
stretching shoulders

Incline hammer press 5 sets
35lbs per side x 12
40lb x 12
45lbs x 12
50lbs x 12
Drop set 35 x 8
Drop set 35 x 9

Hammer flat press 4 sets
35lbs per side x 10
35lbs x 12
35lbs x 12
35lbs x 12

Pec deck 3 sets
70 lb x 8
85lb x 8
100 x 9
115 x 9

Triceps superset
Dumbbell skull crushers
Rope push downs
3 sets

—————————————

Notes:
-something relatively new is I’m flexing chest between sets. To stay in connection with the muscle. And to keep blood in there.
-Feeling the chest move the weight. Keeping shoulders back not forward.
-Only machines today.
-Will do fasted cardio in the morning. If I write it here then I’ll do it.
-listened to 632 EVO podcast with @Pigsy and enjoyed it

 

[Pigsy]

Log Update: 19Dec2025 - (Time to Cut) day 4

WEIGHT TRAINING DAY (10% Calorie Reduction)
TOTALS
Protein ~245
Carbs ~282
Fat ~92
Calories ~2929

Notes: I literally ate the same thing as yesterday.
—————————————-

CHEST DAY

-Chest 12 sets
-didn’t train shoulders because of left shoulder/rotator cuff irritation (mentioned yesterday.

15 minutes shoulder mobility and foam rolling
stretching shoulders

Incline hammer press 5 sets
35lbs per side x 12
40lb x 12
45lbs x 12
50lbs x 12
Drop set 35 x 8
Drop set 35 x 9

Hammer flat press 4 sets
35lbs per side x 10
35lbs x 12
35lbs x 12
35lbs x 12

Pec deck 3 sets
70 lb x 8
85lb x 8
100 x 9
115 x 9

Triceps superset
Dumbbell skull crushers
Rope push downs
3 sets

—————————————

Notes:
-something relatively new is I’m flexing chest between sets. To stay in connection with the muscle. And to keep blood in there.
-Feeling the chest move the weight. Keeping shoulders back not forward.
-Only machines today.
-Will do fasted cardio in the morning. If I write it here then I’ll do it.
-listened to 632 EVO podcast with @Pigsy and enjoyed it

Glad you enjoyed brother, done 2 now hopefully more

 

[LevButlerov]

Log Update: 19Dec2025 - (Time to Cut) day 4

WEIGHT TRAINING DAY (10% Calorie Reduction)
TOTALS
Protein ~245
Carbs ~282
Fat ~92
Calories ~2929

Notes: I literally ate the same thing as yesterday.
—————————————-

CHEST DAY

-Chest 12 sets
-didn’t train shoulders because of left shoulder/rotator cuff irritation (mentioned yesterday.

15 minutes shoulder mobility and foam rolling
stretching shoulders

Incline hammer press 5 sets
35lbs per side x 12
40lb x 12
45lbs x 12
50lbs x 12
Drop set 35 x 8
Drop set 35 x 9

Hammer flat press 4 sets
35lbs per side x 10
35lbs x 12
35lbs x 12
35lbs x 12

Pec deck 3 sets
70 lb x 8
85lb x 8
100 x 9
115 x 9

Triceps superset
Dumbbell skull crushers
Rope push downs
3 sets

—————————————

Notes:
-something relatively new is I’m flexing chest between sets. To stay in connection with the muscle. And to keep blood in there.
-Feeling the chest move the weight. Keeping shoulders back not forward.
-Only machines today.
-Will do fasted cardio in the morning. If I write it here then I’ll do it.
-listened to 632 EVO podcast with @Pigsy and enjoyed it

Good macros but pump up the carbs and protein a bit on training days and I love that flex between sets thats how you get a max pump @Schmedium
I also loved 632 with @Pigsy he's a true pro

 

[Schmedium]

Log Update: 20Dec2025 - (Time to Cut) day 5

REST DAY / 45 minutes fasted cardio

Today was a big family get together for Christmas and I indulged in all the foods. So I’m not tracking calories for the day.
Breakfast was normal though

Breakfast:
2 eggs
1/2 cup liquid egg whites
3oz chicken
2 Ezekiel toasts
16g Smash no sugar jelly
Coffee (50callories)

Lunch:
Christmas feast (lots of snacks and treats) ain’t no tellin

Protein shake 2 scoops and water

Dinner: pulled pork (4 oz)
Jasmine rice 100g

-----------------------------------------------------------------------------

Supplements:
*Glutamine - 10mg first thing in the morning
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals

PEDs:
Test Cyp TRT - 240mg per week (twice per week)
Anastrozole - half a pill 24 hours after TRT dose.
BPC157 - every day in left hip (healing gluteal tendonapathy)
TB500 - every week


Notes:
The next 7 days I will be off my regular routine with family in town staying in my home. I need to enjoy time with them and not be meal prepping and hogging the kitchen all morning and night. I’ll need to eat with them, eat what they prepare, prepare meals for them etc.
so I may not log food the next 7 days.

I’ll try and get gym and cardio in early in the morning when I can. And take extra steps dog walking.

Ready or not, the holidays are here!
Happy holidays everybody! Thanks for all the feedback thus far.

 

[ballin2504]

Comparison photos from 3 months ago to today. These are morning photos (post breakfast ) No pump.

Would love any feedback…

3 months ago roughly is when I started TRT and also started following a “base diet”.
Which was 2335 calories non-training days and 2856 calories on training days.

PS I was supposed to be doing HIIT cardio 3x per week but I had trouble sticking to that with my gluteal tendonapathy issue.
Last two or three weeks I’ve been back on the HIIT.

As stated above, I’m backing off calories 10% to lean out more. No drugs other than TRT + anastrozol.

@Schmedium really nice progression man! Making some great strides in your physique

 

[LevButlerov]

Log Update: 20Dec2025 - (Time to Cut) day 5

REST DAY / 45 minutes fasted cardio

Today was a big family get together for Christmas and I indulged in all the foods. So I’m not tracking calories for the day.
Breakfast was normal though

Breakfast:
2 eggs
1/2 cup liquid egg whites
3oz chicken
2 Ezekiel toasts
16g Smash no sugar jelly
Coffee (50callories)

Lunch:
Christmas feast (lots of snacks and treats) ain’t no tellin

Protein shake 2 scoops and water

Dinner: pulled pork (4 oz)
Jasmine rice 100g

-----------------------------------------------------------------------------

Supplements:
*Glutamine - 10mg first thing in the morning
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals

PEDs:
Test Cyp TRT - 240mg per week (twice per week)
Anastrozole - half a pill 24 hours after TRT dose.
BPC157 - every day in left hip (healing gluteal tendonapathy)
TB500 - every week


Notes:
The next 7 days I will be off my regular routine with family in town staying in my home. I need to enjoy time with them and not be meal prepping and hogging the kitchen all morning and night. I’ll need to eat with them, eat what they prepare, prepare meals for them etc.
so I may not log food the next 7 days.

I’ll try and get gym and cardio in early in the morning when I can. And take extra steps dog walking.

Ready or not, the holidays are here!
Happy holidays everybody! Thanks for all the feedback thus far.

nice rest day but I see xmas food is coming early? @Schmedium 7 days will be fun but do training like push ups at home at least

 

[Schmedium]

Log Update: 21Dec2025 - (Time to Cut) day 6

REST DAY / 15,408 steps

Today was crazy due to getting the house ready for family. I skipped lunch.
Breakfast was normal though. Dinner was healthy and delicious.

Breakfast:
2 eggs
1/2 cup liquid egg whites
3oz homemade Christmas Ham leftovers
2 Ezekiel toasts
16g almond butter
Coffee (50callories)

Lunch:
Protein shake 2 scoops and water (not ideal but I was on the go)

Dinner: Thai restaurant
Huge portion of Chicken and vegetables over white rice

Before bed: protein shake 1.5 scoops and water

-----------------------------------------------------------------------------

Supplements:
Glutamine - 10mg first thing in the morning
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals

PEDs:
Test Cyp TRT - 240mg per week (twice per week)
Anastrozole - half a pill 24 hours after TRT dose.
BPC157 - every day in left hip (healing gluteal tendonapathy)
TB500 - every week


————————-

Notes:
-Slept like a baby
-24 hours after my TRT shot I have noticed some extra aggression and a shorter fuse quick to anger.
That triggers me to take my anastrozole.
That seems to chill me out more.

Anyone else experience something like that with TRT?
Maybe I should back off to 200mg or less per week?
- listened to several EVO podcasts. One on equipoise and it sounds like a really good PED so long as you watch blood and donate.
@LevButlerov mentioned I could use EQ instead of arimidex.
I’m curious if anybody else uses EQ like an AI?

 

[roguepineapple]

Log Update: 21Dec2025 - (Time to Cut) day 6

REST DAY / 15,408 steps

Today was crazy due to getting the house ready for family. I skipped lunch.
Breakfast was normal though. Dinner was healthy and delicious.

Breakfast:
2 eggs
1/2 cup liquid egg whites
3oz homemade Christmas Ham leftovers
2 Ezekiel toasts
16g almond butter
Coffee (50callories)

Lunch:
Protein shake 2 scoops and water (not ideal but I was on the go)

Dinner: Thai restaurant
Huge portion of Chicken and vegetables over white rice

Before bed: protein shake 1.5 scoops and water

-----------------------------------------------------------------------------

Supplements:
Glutamine - 10mg first thing in the morning
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals

PEDs:
Test Cyp TRT - 240mg per week (twice per week)
Anastrozole - half a pill 24 hours after TRT dose.
BPC157 - every day in left hip (healing gluteal tendonapathy)
TB500 - every week


————————-

Notes:
-Slept like a baby
-24 hours after my TRT shot I have noticed some extra aggression and a shorter fuse quick to anger.
That triggers me to take my anastrozole.
That seems to chill me out more.

Anyone else experience something like that with TRT?
Maybe I should back off to 200mg or less per week?
- listened to several EVO podcasts. One on equipoise and it sounds like a really good PED so long as you watch blood and donate.
@LevButlerov mentioned I could use EQ instead of arimidex.
I’m curious if anybody else uses EQ like an AI?

Hey mate, yep! I normally have changes in my mood when there is an adjustment in my test. I am on prescribed TRT and my starting dose was 150mg p/w over three days (M/W/F). I found the greatest challenges was waiting to pin again after my last dose on Friday, with irritability at its peak by Sunday night.

As soon as I went on a cycle (pushed to 250mg per week) my mood / aggression increased over the three days after the increase - but has since stabilised. No weekend slumps now and my body is loving being around this level. According to my bloods (all panels are healthier now compared to what they were prior trt) I have room to push higher, which is the plan over the next few months. With all peds, the dose is the poison, so making sure you find the right dose that is right for you, with the minimal amount of sides to benefits ratio.

I also keep a diary of all my changes in doses and reactions to them, I suggest you do the same if you haven’t been, so you can look back on it and reference and correlate any mood changes to the compounds you have/are running.

 

[LevButlerov]

Log Update: 21Dec2025 - (Time to Cut) day 6

REST DAY / 15,408 steps

Today was crazy due to getting the house ready for family. I skipped lunch.
Breakfast was normal though. Dinner was healthy and delicious.

Breakfast:
2 eggs
1/2 cup liquid egg whites
3oz homemade Christmas Ham leftovers
2 Ezekiel toasts
16g almond butter
Coffee (50callories)

Lunch:
Protein shake 2 scoops and water (not ideal but I was on the go)

Dinner: Thai restaurant
Huge portion of Chicken and vegetables over white rice

Before bed: protein shake 1.5 scoops and water

-----------------------------------------------------------------------------

Supplements:
Glutamine - 10mg first thing in the morning
Granite Fish Oil: 2000mg once or twice a day
Creatine: 10mg during workouts
Nutricost: Mag/Zinc/Calcium
Kidney HD
DIM: 100mg (recommended by TRT clinic)
Digest Gold 1 x with bigger meals

PEDs:
Test Cyp TRT - 240mg per week (twice per week)
Anastrozole - half a pill 24 hours after TRT dose.
BPC157 - every day in left hip (healing gluteal tendonapathy)
TB500 - every week


————————-

Notes:
-Slept like a baby
-24 hours after my TRT shot I have noticed some extra aggression and a shorter fuse quick to anger.
That triggers me to take my anastrozole.
That seems to chill me out more.

Anyone else experience something like that with TRT?
Maybe I should back off to 200mg or less per week?
- listened to several EVO podcasts. One on equipoise and it sounds like a really good PED so long as you watch blood and donate.
@LevButlerov mentioned I could use EQ instead of arimidex.
I’m curious if anybody else uses EQ like an AI?

Good rest day but thai food we need pics next time

-24 hours after my TRT shot I have noticed some extra aggression and a shorter fuse quick to anger.
That triggers me to take my anastrozole.
That seems to chill me out more.

24 hours after 1 shot? @Schmedium its likely psychological

Anyone else experience something like that with TRT?

possible but not in 24 hours generally speaking

Maybe I should back off to 200mg or less per week?

lets try 125mgs test/week next week

- listened to several EVO podcasts. One on equipoise and it sounds like a really good PED so long as you watch blood and donate.

eq is a good choice sure

@LevButlerov mentioned I could use EQ instead of arimidex.

yes you can but first lets mod your dose

I’m curious if anybody else uses EQ like an AI?

many logs you'll see do it, as an anti estrogen not an ai

 

[Schmedium]

many logs you'll see do it, as an anti estrogen not an ai

Dewey Cox “I think I might wanna try some of that EQ”
“It gives you more muscle AND doesn’t aromatize”

 

[LevButlerov]

Dewey Cox “I think I might wanna try some of that EQ”
“It gives you more muscle AND doesn’t aromatize”

lol better EQ than cucain

 

[Schmedium]

lets try 125mgs test/week next week

Just to confirm, I’ll skip the anastrozole after lowering the TRT and see how I feel.