Approved Log Testosterone Deca NPP Log - Second Recomp Cycle

[CyberPimp55]

Hello everyone — I’m new to Evo!
I’m starting this log to stay active, stay accountable, and track my progress!

Current Cycle Plan - STARTING 11/24/25​

• Para Pharma DECAN P (NPP):
  • 150mg for the first 2 weeks
  • Then 200mg/week
  • Running NPP for 6–8 weeks as a kick-start
• Then switching to Para Pharma DECA:
  • For the remaining part of my 16-week cycle (another 8–10 weeks)
• Para Pharma Test Cypionate:
  • 225mg for the first 2 weeks
  • Then 300mg/week
• Para Pharma PROVIRON:
  • 25mg x day during the entire cycle

WORKOUT PLAN

• Monday - Chest / Tricep - 30 min Cardio
• Tuesday - Back / Legs - 30 min Cardio
• Wednesday - Rest day
• Thursday - Sholders / Forearm - 30 min Cardio
• Friday - Arms / Abs - 30 min Cardio
• Saturday - All Body Recap - 30 min Cardio
• Sunday - Rest day

PIN SCHEDULE

• Sunday - Test / NPP
• Tuesay - Test / NPP
• Thursday - Test / NPP

DIET

• 3,200 Calories x day
• Clean and healthy meal preping for the entire week.
• 4 to 5 meals x day

MACROS

• Protein 30%
• Carbs 50%
• Fat 20%

About Me & My Journey​

I’m 45 years old, 200 lbs, and 6'2". I’ve been lifting since my mid-20s, always working on reducing body fat. I grew up as the “fat kid,” and even though my height helped hide some of it, I’ve carried extra fat most of my life. I’ve always stayed active and have been a runner since college.

Steroids always interested me, but I never had guidance or a reliable source. Even when I trained hard, I never saw the visual results I wanted, strength increased, but the muscle definition wasn’t there. I learned over time that steroids work best when you’re leaner. so I decided to wait.

Last year I started Tirzepatide for about 8 months and dropped from 233 lbs to 192 lbs (40–44 lbs lost). Some muscle came off with it, but it gave me a much better starting point.

Eventually, I met someone who introduced me to UGFREAK and helped me run my first cycle TEST and AVANAR:
• Test 200mg for 2 weeks
• Then Test 400mg for 10 weeks (12 weeks total)
• 4 last weeks of cycle of ANAVAR (25mg as pre-workout)

And honestly… it was rough, poor sleep, and mild side effects but a huge learning experience.

I kept researching and discovered Victor Black. I subscribed to his content and even booked a 1-on-1 consultation — Easily one of the best decisions I made.
His guidance helped me understand the risks, benefits, and smarter, safer ways to approach AAS cycling.

Now I’m starting my second cycle with a much clearer plan and a long-term mindset.

I’m not giving advice or encouraging anyone to use steroids — this log is simply my personal journey, a way to track everything, and hopefully learn from the community while sharing my experience along the way.

 

[Dreamer]

Hey mate, good start to the log, nice little kit you have there. You have a good base of size already I can see some pretty solid delts and arms.

I would like to know what health supps you are running and you are running quite an estrogen heavy cycle - are you using any AI or have on hand?

The other thing with Nandrolone to keep in mind is Prolactin raise and mental sides - P5P and Mucuna started 2 weeks before the cycle can help alot here.

Also - with NPP ideally youd inject daily IMO - but even EOD would be alot better than the 3 times weekly.

 

[CyberPimp55]

Yes, I do have AI in hand and thanks for the tip of the P5P / Mucuna.

I am doing Multi Vitamin, D3, Milk Thistle, NAC, Magnesium Glycinate,Fish Oil

 

[s.gentz]

• ara Pharma DECAN P (NPP):
  • 150mg for the first 2 weeks
  • Then 200mg/week
  • Running NPP for 6–8 weeks as a kick-start
• Then switching to Para Pharma DECA:
  • For the remaining part of my 16-week cycle (another 8–10 weeks)

If this is your plan you need to run the deca from the start or when you start it and drop the NPP it will not be saturated in your blood for weeks.
wk 1-4 100mg/wk deca 150mg/wk npp (NPP is stronger MG for MG)
wk 5-6 200mg/deca 100mg/wk NPP
wk 7-16 200mg/wk deca 0mg/wk NPP
For your experience/knowledge level I would not recommend this. Just test/deca start to finish.

Also do not titrate up the doses. Start/finish on the same dose. Taking a long ester drug for 2 weeks is still 3 weeks from full saturation. Take the 300 from day 1.
You need to have an understanding of how these drugs with esters attached work. @Dreamer is correct here as well. You need to inject short ester drugs EOD MAX. ED is better.
If I were you and this being your second cycle I would just run deca 200/wk and test 300/wk. There is no need to "kickstart" anything as that is a great way to get injured. You get a quick boost at the beginning and your joints/tendons are not ready for the load.
@LevButlerov

 

[CyberPimp55]

If this is your plan you need to run the deca from the start or when you start it and drop the NPP it will not be saturated in your blood for weeks.
wk 1-4 100mg/wk deca 150mg/wk npp (NPP is stronger MG for MG)
wk 5-6 200mg/deca 100mg/wk NPP
wk 7-16 200mg/wk deca 0mg/wk NPP
For your experience/knowledge level I would not recommend this. Just test/deca start to finish.

Also do not titrate up the doses. Start/finish on the same dose. Taking a long ester drug for 2 weeks is still 3 weeks from full saturation. Take the 300 from day 1.
You need to have an understanding of how these drugs with esters attached work. @Dreamer is correct here as well. You need to inject short ester drugs EOD MAX. ED is better.
If I were you and this being your second cycle I would just run deca 200/wk and test 300/wk. There is no need to "kickstart" anything as that is a great way to get injured. You get a quick boost at the beginning and your joints/tendons are not ready for the load.
@LevButlerov

Thank u so much for the guidance, I really appreciate it. All of this is still pretty new to me, so any injury-prevention tips definitely help. I actually ended up with golfer’s elbow at the end of my first cycle. Anavar gave me that extra push, but I guess my body wasn’t fully ready for that much weight yet. It makes sense now, and honestly, I still haven’t recovered 100%. But going for a long and steady cycle, doing Deca the entire way now!

 

[LevButlerov]

Hello everyone — I’m new to Evo!
I’m starting this log to stay active, stay accountable, and track my progress!

Current Cycle Plan - STARTING 11/24/25​

• Para Pharma DECAN P (NPP):
  • 150mg for the first 2 weeks
  • Then 200mg/week
  • Running NPP for 6–8 weeks as a kick-start
• Then switching to Para Pharma DECA:
  • For the remaining part of my 16-week cycle (another 8–10 weeks)
• Para Pharma Test Cypionate:
  • 225mg for the first 2 weeks
  • Then 300mg/week
• Para Pharma PROVIRON:
  • 25mg x day during the entire cycle

WORKOUT PLAN

• Monday - Chest / Tricep - 30 min Cardio
• Tuesday - Back / Legs - 30 min Cardio
• Wednesday - Rest day
• Thursday - Sholders / Forearm - 30 min Cardio
• Friday - Arms / Abs - 30 min Cardio
• Saturday - All Body Recap - 30 min Cardio
• Sunday - Rest day

PIN SCHEDULE

• Sunday - Test / NPP
• Tuesay - Test / NPP
• Thursday - Test / NPP

DIET

• 3,200 Calories x day
• Clean and healthy meal preping for the entire week.
• 4 to 5 meals x day

MACROS

• Protein 30%
• Carbs 50%
• Fat 20%

About Me & My Journey​

I’m 45 years old, 200 lbs, and 6'2". I’ve been lifting since my mid-20s, always working on reducing body fat. I grew up as the “fat kid,” and even though my height helped hide some of it, I’ve carried extra fat most of my life. I’ve always stayed active and have been a runner since college.

Steroids always interested me, but I never had guidance or a reliable source. Even when I trained hard, I never saw the visual results I wanted, strength increased, but the muscle definition wasn’t there. I learned over time that steroids work best when you’re leaner. so I decided to wait.

Last year I started Tirzepatide for about 8 months and dropped from 233 lbs to 192 lbs (40–44 lbs lost). Some muscle came off with it, but it gave me a much better starting point.

Eventually, I met someone who introduced me to UGFREAK and helped me run my first cycle TEST and AVANAR:
• Test 200mg for 2 weeks
• Then Test 400mg for 10 weeks (12 weeks total)
• 4 last weeks of cycle of ANAVAR (25mg as pre-workout)

And honestly… it was rough, poor sleep, and mild side effects but a huge learning experience.

I kept researching and discovered Victor Black. I subscribed to his content and even booked a 1-on-1 consultation — Easily one of the best decisions I made.
His guidance helped me understand the risks, benefits, and smarter, safer ways to approach AAS cycling.

Now I’m starting my second cycle with a much clearer plan and a long-term mindset.

I’m not giving advice or encouraging anyone to use steroids — this log is simply my personal journey, a way to track everything, and hopefully learn from the community while sharing my experience along the way.

Yes, I do have AI in hand and thanks for the tip of the P5P / Mucuna.

I am doing Multi Vitamin, D3, Milk Thistle, NAC, Magnesium Glycinate,Fish Oil

welcome to the EVO family @CyberPimp55 Good start and you look good in the pics with a solid base to build from! the frame is tall and lean enough for this cycle to work well.
Happy to see UGFreak para pharma pics @Quadsweep @ugfreak

Please a request, you need to write the updates in your own words though because logs only help if they show your real training days food and pins so drop the AI style and give us raw ed entries. It would help a lot to talk to you, not a chatbot right

nandrolones can have mental sides, I suggest you start with test and deca with light npp, but it's hard to read your plans tbh.
For you this is a cleaner cycle
300mgs test/week
100mgs deca/week
50mgs npp/week
split dose, start here and we can pyramid from this poin.

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

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

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

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

 

[CyberPimp55]

Alright here we GO! Here is my Week 1 / Day 1 body pic. I just wanted to have a solid before-and-after for this log. I took this Pic - Monday 11/24/25

For training, I’m following the 5-day Bigger Leaner Stronger routine by Mike Matthews. If anyone wants to check out the exact exercises and reps, I am doing Phase 2 at the moment.

here’s the link:

https://legionathletics.com/bigger-...tBJHojDWJkwQsyg_SxBQHW_r9ft018Blh6q3ETj-fRiOX

On a totally different note, I didn’t include my body fat % in my first post because I was getting a DEXA scan today, and oh man, I’m disappointed. My Samsung Withings Body Smart scale had me at 17.6%, but the DEXA, who has about a 1% margin of error, slapped me with 24.5% BF WTF haha. Still, the scan was really cool, I did it in a remote location inside a van! it was a totall of 6 minutes and I got the scan for $40 USD,
A friend recomended it to me, It's becoming super popular here in the States. It is totally worth it, acording to DEXA, I have most of my body fat on my legs. one of the reasons I skip leg day hahah, I guess I will have to incorporate leg day back to my trainig. I am super curious to see how the measurments will change after my 16 week cycle. I uploaded some pics for you guys to check out.

INJURY / RECOVERY RECOMENDATION: I’m also dealing with golfer’s elbow in both elbows. I took it easy between my 1st and 2nd cycle to try to recover and still hasn’t fully healed. I am lifting a little heavy now and I can feel it coming back. Anyways, I just ordered MSM supplement, but I’m looking for any tips or reliable sources for the “Wolverine peptides” — TB500 / BPC-157 (10mg vial). I know DECA down-the-road will help me with this injury because of the lube joints effect etc, but in the meantime, I want to do it so I an get this fully healed. Should I get the blend or buy them separate??? @ugfreak @Quadsweep any recommendations / feedback on TB 500 / BPC or does anyone have other aproach?

Cheers everyone!

 

[LevButlerov]

Alright here we GO! Here is my Week 1 / Day 1 body pic. I just wanted to have a solid before-and-after for this log. I took this Pic - Monday 11/24/25

For training, I’m following the 5-day Bigger Leaner Stronger routine by Mike Matthews. If anyone wants to check out the exact exercises and reps, I am doing Phase 2 at the moment.

here’s the link:

https://legionathletics.com/bigger-...tBJHojDWJkwQsyg_SxBQHW_r9ft018Blh6q3ETj-fRiOX

On a totally different note, I didn’t include my body fat % in my first post because I was getting a DEXA scan today, and oh man, I’m disappointed. My Samsung Withings Body Smart scale had me at 17.6%, but the DEXA, who has about a 1% margin of error, slapped me with 24.5% BF WTF haha. Still, the scan was really cool, I did it in a remote location inside a van! it was a totall of 6 minutes and I got the scan for $40 USD,
A friend recomended it to me, It's becoming super popular here in the States. It is totally worth it, acording to DEXA, I have most of my body fat on my legs. one of the reasons I skip leg day hahah, I guess I will have to incorporate leg day back to my trainig. I am super curious to see how the measurments will change after my 16 week cycle. I uploaded some pics for you guys to check out.

INJURY / RECOVERY RECOMENDATION: I’m also dealing with golfer’s elbow in both elbows. I took it easy between my 1st and 2nd cycle to try to recover and still hasn’t fully healed. I am lifting a little heavy now and I can feel it coming back. Anyways, I just ordered MSM supplement, but I’m looking for any tips or reliable sources for the “Wolverine peptides” — TB500 / BPC-157 (10mg vial). I know DECA down-the-road will help me with this injury because of the lube joints effect etc, but in the meantime, I want to do it so I an get this fully healed. Should I get the blend or buy them separate??? @ugfreak @Quadsweep any recommendations / feedback on TB 500 / BPC or does anyone have other aproach?

Cheers everyone!

You look good lean in the pic huge improvements @CyberPimp55
the 5 day BLS plan will work fine once you add leg day back in to balance things out

For the golfer elbow run the TB500 at 5mg per week and the BPC at 500mcg 2 times /day separate vials are better so you can dose clean.
You should get bpc and tb from umbrella labs, usa domestic and tested
https://umbrellalabs.is/shop/peptides/peptide-vials/bpc-157-peptide-5mg-vial
https://umbrellalabs.is/shop/peptides/peptide-vials/tb-500-thymosin-beta-4-peptide-vials/

 

[R.AP]

Hello everyone — I’m new to Evo!
I’m starting this log to stay active, stay accountable, and track my progress!

Current Cycle Plan - STARTING 11/24/25​

• Para Pharma DECAN P (NPP):
  • 150mg for the first 2 weeks
  • Then 200mg/week
  • Running NPP for 6–8 weeks as a kick-start
• Then switching to Para Pharma DECA:
  • For the remaining part of my 16-week cycle (another 8–10 weeks)
• Para Pharma Test Cypionate:
  • 225mg for the first 2 weeks
  • Then 300mg/week
• Para Pharma PROVIRON:
  • 25mg x day during the entire cycle

WORKOUT PLAN

• Monday - Chest / Tricep - 30 min Cardio
• Tuesday - Back / Legs - 30 min Cardio
• Wednesday - Rest day
• Thursday - Sholders / Forearm - 30 min Cardio
• Friday - Arms / Abs - 30 min Cardio
• Saturday - All Body Recap - 30 min Cardio
• Sunday - Rest day

PIN SCHEDULE

• Sunday - Test / NPP
• Tuesay - Test / NPP
• Thursday - Test / NPP

DIET

• 3,200 Calories x day
• Clean and healthy meal preping for the entire week.
• 4 to 5 meals x day

MACROS

• Protein 30%
• Carbs 50%
• Fat 20%

About Me & My Journey​

I’m 45 years old, 200 lbs, and 6'2". I’ve been lifting since my mid-20s, always working on reducing body fat. I grew up as the “fat kid,” and even though my height helped hide some of it, I’ve carried extra fat most of my life. I’ve always stayed active and have been a runner since college.

Steroids always interested me, but I never had guidance or a reliable source. Even when I trained hard, I never saw the visual results I wanted, strength increased, but the muscle definition wasn’t there. I learned over time that steroids work best when you’re leaner. so I decided to wait.

Last year I started Tirzepatide for about 8 months and dropped from 233 lbs to 192 lbs (40–44 lbs lost). Some muscle came off with it, but it gave me a much better starting point.

Eventually, I met someone who introduced me to UGFREAK and helped me run my first cycle TEST and AVANAR:
• Test 200mg for 2 weeks
• Then Test 400mg for 10 weeks (12 weeks total)
• 4 last weeks of cycle of ANAVAR (25mg as pre-workout)

And honestly… it was rough, poor sleep, and mild side effects but a huge learning experience.

I kept researching and discovered Victor Black. I subscribed to his content and even booked a 1-on-1 consultation — Easily one of the best decisions I made.
His guidance helped me understand the risks, benefits, and smarter, safer ways to approach AAS cycling.

Now I’m starting my second cycle with a much clearer plan and a long-term mindset.

I’m not giving advice or encouraging anyone to use steroids — this log is simply my personal journey, a way to track everything, and hopefully learn from the community while sharing my experience along the way.

Hey mate! Cracker effort on last years fat-loss journey. Keen to see what this next leg brings you.

Did you get help designing this cycle or did you rig her up yourself? NPP and Deca are the same compound once the ester is cleaved off so no reason to swap between one or the other. Run NPP or Deca the whole way through.

Like @Dreamer mentioned your cycle is e2 heavy so I'd love to see some bloodwork a few weeks in (once the NPP hits saturation) to see where everything is sitting.

All of this being said mate we can see you've put a lot of thought into this plan; cycle, nutrition and training. Good stuff.

Would love to see a full breakdown on the foods you're eating each day if possible?


Keep up the good work

 

[CyberPimp55]

Hey mate! Cracker effort on last years fat-loss journey. Keen to see what this next leg brings you.

Did you get help designing this cycle or did you rig her up yourself? NPP and Deca are the same compound once the ester is cleaved off so no reason to swap between one or the other. Run NPP or Deca the whole way through.

Like @Dreamer mentioned your cycle is e2 heavy so I'd love to see some bloodwork a few weeks in (once the NPP hits saturation) to see where everything is sitting.

All of this being said mate we can see you've put a lot of thought into this plan; cycle, nutrition and training. Good stuff.

Would love to see a full breakdown on the foods you're eating each day if possible?


Keep up the good work

Thank you! I decide to do DECA only this time around since it's my first time introducing Nandrolone into my body. I want my muscles to growth to be slow and steady insted of bulking right away. Also, I am keeping injury prevention in mind like like @s.gentz mentioned above! it makes total sense to me!

I will be adding food and nutrition in a couple of days! Thank you everyone for your feedback!

​

 

[CyberPimp55]

What's up my EVO peepss.... I'm on week 1 of Nandrolone and been feeling good so far. No mental side effects so far, 3rd pin going in today.

I did a DECA pin a long time ago and I rmember having a crazy nightmare, haha I woke up smiling like, "Damn, that fucker got me good. haha

Anyways, I been seeing a some post on mental side effects. If you had any and managed to fix them, beside reduicing the dose, please share what helped you out.

I got some Dopa Mucuna supplement to help supress any potential side effects just in case..

 

[LevButlerov]

What's up my EVO peepss.... I'm on week 1 of Nandrolone and been feeling good so far. No mental side effects so far, 3rd pin going in today.

I did a DECA pin a long time ago and I rmember having a crazy nightmare, haha I woke up smiling like, "Damn, that fucker got me good. haha

Anyways, I been seeing a some post on mental side effects. If you had any and managed to fix them, beside reduicing the dose, please share what helped you out.

I got some Dopa Mucuna supplement to help supress any potential side effects just in case..

You're not going to suppress deca sides with supplements, but it's going to be a toss up, 70/30 so 70% dont have any mental sides. @CyberPimp55 key is your food training so keep sharing.

 

[CyberPimp55]

Enjoying an almost complete empty gym because of Thanksgiving

When everyone else take a break, we go even harder! Discipline, Motivated and laser focused to chase those gains! Happy turkey day everyone!

 

[LevButlerov]

Enjoying an almost complete empty gym because of Thanksgiving

When everyone else take a break, we go even harder! Discipline, Motivated and laser focused to chase those gains! Happy turkey day everyone!

best time to train

 

[CyberPimp55]

5 DAY WEEKLY TRAINING PROGRAM - PROGRESSIVE OVERLOAD ​

​

MONDAY – PUSH​

Incline Barbell Bench Press (4–6 reps)​

• Set 1: 55lb × 6 → 45 × 8
• Set 2: 55 × 6 → 45 × 8
• Set 3: 60 × 6 → 45 × 8 (stay)

Barbell Bench Press (4–6 reps)​

• Set 1: 45lb × 8
• Set 2: 45 × 8
• Set 3: 45 × 8

Incline Dumbbell Bench Press (4–6 reps)​

• Set 1: 65lb × 6 (max)
• Set 2: 70 × 6 (max)
• Set 3: 70 × 6 (max — stay, elbow pain)

Lying Tricep Extension / Skullcrusher (6–8 reps)​

• Set 1: 32.5lb × 6
• Set 2: 32.5 × 6
• Set 3: 32.5 × 6 (stay)

Dumbbell Pullover​

• Set 1: 70lb × 8
• Set 2: 80 × 6
• Set 3: 80 × 6 (same)

Cable Chest Fly (4–6 reps)​

• Set 1: 47 × 8 → 40
• Set 2: 47 × 8
• Set 3: 47 × 8

TUESDAY – PULL​

Barbell Deadlift (4–6 reps)​

• Set 1: 55lb × 10
• Set 2: 55 × 10
• Set 3: 55 × 10 (stay)

Seated Cable Row – Wide Grip (4–6 reps)​

• Set 1: 165lb × 6–8
• Set 2: 165 × 6
• Set 3: 165 × 6 (same)

Lat Pulldown – Close Grip (6–8 reps)​

• Set 1: 145lb × 8
• Set 2: 145 × 8
• Set 3: 145 × 8

Seated Calf Raise​

• Set 1: 90lb × 15
• Set 2: 115 × 15
• Set 3: 115 × 15 (same)

​

WEDNESDAY – REST​

THURSDAY – UPPER BODY A​

​

Seated Arnold Dumbbell Press (4–6 reps)​

• Set 1: 45lb × 8 → 40 × 10 (5 sets previously)
• Set 2: 45 × 8
• Set 3: 50 × 6 → 25 × 10 (reinforcement)

Barbell Rear Delt Row​

• 80 × 6 → 50 × 10 (reinforcement)
• 80 × 6
• 80 × 6

Incline Side Lateral Raise (6–8 reps)​

• Set 1: 37.5 × 8 → 30 × 8
• Set 2: 37.5 × 7
• Set 3: 37.5 × 7

Rear Delt Dumbbell Raise (bench supported) (6–8 reps)​

• Set 1: 42.5 × 8
• Set 2: 42.5 × 8
• Set 3: 45 × 8

Dumbbell Front Raise​

• 25 × 12
• 25 × 12
• 25 × 12

Palms-Up Wrist Curl (15–25 reps)​

• 80 × 15
• 80 × 15
• 80 × 15 (continue)

Palms-Down Wrist Curl (15–25 reps)​

• 70 × 25 + 20 × 10
• 70 × 25
• 70 × 25

Cable Crunch (6–8 reps)​

• 305 × 12
• 305 × 12
• 305 × 12

​

FRIDAY – LEGS​

Barbell Squat​

• Set 1: TBD
• Set 2:
• Set 3:

Romanian Deadlift​

• Set 1: TBD
• Set 2:
• Set 3:

Dumbbell Lunges (in place)​

• Set 1: TBD
• Set 2:
• Set 3:

Standing Calf Raise​

• Set 1: TBD
• Set 2:
• Set 3:

Saturday - Upper Body B

Dip Machine​

• Set 1: 125 lbs x 15
• Set 2: 125lbs x 15
• Set 3: 125 x 15

Hammer Curl (4–6 reps)​

• Set 1: 55lb × 6 → 30/32.5/35 × 12 (6 total sets)
• Set 2: 55lb × 6
• Set 3: 55lb × 6 (right side elbow pain — stay at 55)

Tricep Pushdown (laying down)​

• 30 × 8 → machine
• 30 × 12
• 35 × 12 (stay)

Barbell Curl (4–6 reps)​

• Set 1: 80lb × 8 → 35/40/45 (preacher curl — 2 sets × 12)
• Set 2: 80 × 8
• Set 3: 80 × 8 (stay)

Seated Tricep Press (4–6 reps)​

• 60lb × 10
• 60 × 10
• 60 × 10

Captain’s Chair Leg Raise (10–12 reps)​

• 12 (super easy)
• 12 (super easy)
• 15 (easy) go up to 15 next

Cable Chest Fly (max)​

• 33lbs each arm × (to failure)

Shoulder Shrugs (8–10 reps)​

• 105lb × 25
• 110 × 20
• 115 × 15

Extra: Machine Curl​

• 125 × 12 (6 sets)

​

OPTIONAL CHEST for SAT.​

Incline Chest Machine​

• 35 lbs × 15 (5 sets)

Incline Dumbbell Fly​

• 45 lbs × 12 (5 sets)

Dumbbell Bench Press – Elbows In​

• 35 lbs × 12 (6 sets)

Standing Cable Fly​

• 3 lines down × 15
• 4 lines down × 12

HEre is my routine for the 8 week cycle. Most of my exercises are 3 sets of my max weight X 6-8 reps. I have a minor elbow injury and still recovering, therefore I been doing higher reps with lighter weight.

 

[LevButlerov]

5 DAY WEEKLY TRAINING PROGRAM - PROGRESSIVE OVERLOAD ​

​

MONDAY – PUSH​

Incline Barbell Bench Press (4–6 reps)​

• Set 1: 55lb × 6 → 45 × 8
• Set 2: 55 × 6 → 45 × 8
• Set 3: 60 × 6 → 45 × 8 (stay)

Barbell Bench Press (4–6 reps)​

• Set 1: 45lb × 8
• Set 2: 45 × 8
• Set 3: 45 × 8

Incline Dumbbell Bench Press (4–6 reps)​

• Set 1: 65lb × 6 (max)
• Set 2: 70 × 6 (max)
• Set 3: 70 × 6 (max — stay, elbow pain)

Lying Tricep Extension / Skullcrusher (6–8 reps)​

• Set 1: 32.5lb × 6
• Set 2: 32.5 × 6
• Set 3: 32.5 × 6 (stay)

Dumbbell Pullover​

• Set 1: 70lb × 8
• Set 2: 80 × 6
• Set 3: 80 × 6 (same)

Cable Chest Fly (4–6 reps)​

• Set 1: 47 × 8 → 40
• Set 2: 47 × 8
• Set 3: 47 × 8

TUESDAY – PULL​

Barbell Deadlift (4–6 reps)​

• Set 1: 55lb × 10
• Set 2: 55 × 10
• Set 3: 55 × 10 (stay)

Seated Cable Row – Wide Grip (4–6 reps)​

• Set 1: 165lb × 6–8
• Set 2: 165 × 6
• Set 3: 165 × 6 (same)

Lat Pulldown – Close Grip (6–8 reps)​

• Set 1: 145lb × 8
• Set 2: 145 × 8
• Set 3: 145 × 8

Seated Calf Raise​

• Set 1: 90lb × 15
• Set 2: 115 × 15
• Set 3: 115 × 15 (same)

​

WEDNESDAY – REST​

THURSDAY – UPPER BODY A​

​

Seated Arnold Dumbbell Press (4–6 reps)​

• Set 1: 45lb × 8 → 40 × 10 (5 sets previously)
• Set 2: 45 × 8
• Set 3: 50 × 6 → 25 × 10 (reinforcement)

Barbell Rear Delt Row​

• 80 × 6 → 50 × 10 (reinforcement)
• 80 × 6
• 80 × 6

Incline Side Lateral Raise (6–8 reps)​

• Set 1: 37.5 × 8 → 30 × 8
• Set 2: 37.5 × 7
• Set 3: 37.5 × 7

Rear Delt Dumbbell Raise (bench supported) (6–8 reps)​

• Set 1: 42.5 × 8
• Set 2: 42.5 × 8
• Set 3: 45 × 8

Dumbbell Front Raise​

• 25 × 12
• 25 × 12
• 25 × 12

Palms-Up Wrist Curl (15–25 reps)​

• 80 × 15
• 80 × 15
• 80 × 15 (continue)

Palms-Down Wrist Curl (15–25 reps)​

• 70 × 25 + 20 × 10
• 70 × 25
• 70 × 25

Cable Crunch (6–8 reps)​

• 305 × 12
• 305 × 12
• 305 × 12

​

FRIDAY – LEGS​

Barbell Squat​

• Set 1: TBD
• Set 2:
• Set 3:

Romanian Deadlift​

• Set 1: TBD
• Set 2:
• Set 3:

Dumbbell Lunges (in place)​

• Set 1: TBD
• Set 2:
• Set 3:

Standing Calf Raise​

• Set 1: TBD
• Set 2:
• Set 3:

Saturday - Upper Body B

Dip Machine​

• Set 1: 125 lbs x 15
• Set 2: 125lbs x 15
• Set 3: 125 x 15

Hammer Curl (4–6 reps)​

• Set 1: 55lb × 6 → 30/32.5/35 × 12 (6 total sets)
• Set 2: 55lb × 6
• Set 3: 55lb × 6 (right side elbow pain — stay at 55)

Tricep Pushdown (laying down)​

• 30 × 8 → machine
• 30 × 12
• 35 × 12 (stay)

Barbell Curl (4–6 reps)​

• Set 1: 80lb × 8 → 35/40/45 (preacher curl — 2 sets × 12)
• Set 2: 80 × 8
• Set 3: 80 × 8 (stay)

Seated Tricep Press (4–6 reps)​

• 60lb × 10
• 60 × 10
• 60 × 10

Captain’s Chair Leg Raise (10–12 reps)​

• 12 (super easy)
• 12 (super easy)
• 15 (easy) go up to 15 next

Cable Chest Fly (max)​

• 33lbs each arm × (to failure)

Shoulder Shrugs (8–10 reps)​

• 105lb × 25
• 110 × 20
• 115 × 15

Extra: Machine Curl​

• 125 × 12 (6 sets)

​

OPTIONAL CHEST for SAT.​

Incline Chest Machine​

• 35 lbs × 15 (5 sets)

Incline Dumbbell Fly​

• 45 lbs × 12 (5 sets)

Dumbbell Bench Press – Elbows In​

• 35 lbs × 12 (6 sets)

Standing Cable Fly​

• 3 lines down × 15
• 4 lines down × 12

HEre is my routine for the 8 week cycle. Most of my exercises are 3 sets of my max weight X 6-8 reps. I have a minor elbow injury and still recovering, therefore I been doing higher reps with lighter weight.

Good training @CyberPimp55 chest press 120kg for 15 is good volume, one of your best lifts.
hows your elbow?

 

[CyberPimp55]

Good training @CyberPimp55 chest press 120kg for 15 is good volume, one of your best lifts.
hows your elbow?

Both of my elbows are feeling better pushing less weight. But I just got these today! Looking fwd to being fully recovered.

 

[LevButlerov]

Both of my elbows are feeling better pushing less weight. But I just got these today! Looking fwd to being fully recovered.

love this umbrella labs touchdown @CyberPimp55 clean
you pinning lower tri?

 

[CyberPimp55]

BULK DIET

I am about to enter week 4 of my 8 week NPP, TEST, PROV bulking cycle, Last week, I got distractions an was not consistentwith my diet, so I need to be more stric on my bulking for now and on. I haven't been eating enough, because I am also doing RETA, wich has been suppresing my hunger/appetite. This week, I will be lowering the Reta dose to help with my hunger. Here is my diet plan for the following weeks.

Proteins

• Chicken (Any style, grilled, airfryed, slowedcooked)
• Ground turkey (93% lean)
• Tilapia
• Shrimp
• Can Tuna
• Eggs / egg whites
• Tofu (marinated or scrambled)
• Beef (thin steak)
• Cottage Cheese / Greek Yogurt

Carbs

• Rice / pasta / tortillas / brea
• Pinto beans / smashed beans
• Sweet potatoes / russet potatoes / corn
• Fruits (banana, papaya, grapefruit, strawberries, apple)

Veggies

• Carrots, bell peppers, onion, chayote, calabacita squash, tomato, jalapenos, brussel sprouts, cauliflower, asparagus

Fats

• Olive oil, peanut butter, almonds, avocado

Daily Target Estimate

• Calories: 3200 - 3500 Calories
• Protein 30%: 200g
• Carbs 50%: 400-450g
• Fat 20%: 70-80g

WEEK 4 MEAL PLAN​

Breakfast:

• 4 eggs + 2 egg whites
• 2 slices whole wheat bread
• 1 banana
• 1 cup cooked oats
• 1 scoop protein powder (optional if protein is low)

Macros estimate: 45g protein / 80g carbs / 15g fat


Snack 1:

• Protein pancakes (2)
• 1/2 cup strawberries
• 1 tbsp peanut butter

Macros: 30g protein / 40g carbs / 10g fat


Lunch:

• 6 oz chicken breast (grilled or cooked)
• 1 cup cooked rice or pasta
• 1 cup roasted veggies (bell pepper, onion, carrots)
• 1 tsp olive oil

Macros: 45g protein / 60g carbs / 10g fat


Snack 2:

• Tuna (1 can) or 6 oz shrimp ceviche
• 1 small apple
• 1 tbsp almonds

Macros: 35g protein / 25g carbs / 8g fat


Dinner:

• 6 oz tilapia or ground turkey (93% lean)
• 1 cup cooked sweet potato or russet potato
• 1 cup sautéed chayote + calabacita + onion + tomato
• 1 tsp olive oil

Macros: 45g protein / 70g carbs / 12g fat

Optional Snack:

• Greek yogurt + 1/2 cup papaya + 1 scoop protein
  Macros: 20g protein / 30g carbs / 5g fat

 

[CyberPimp55]

love this umbrella labs touchdown @CyberPimp55 clean
you pinning lower tri?

Yes, this is week one of my GLOW stack. TB once a week, and GHK / BPC daily on the lower tri. All pinned induvidually.

I'm coming into week 4 feeling stronger! I haven't really seen the bulk yet, (NPP 200 - Test Cyp 300 EOD) maybe because of my diet or because I have not been pushing hard enough in training?? I just don't want to risk slowing my recovery. It's been kinda frustrating. just trying to stay consistent.

Any recommendations on after my 8 week NPP-TEST only cycle?

 

[LevButlerov]

Yes, this is week one of my GLOW stack. TB once a week, and GHK / BPC daily on the lower tri. All pinned induvidually.

I'm coming into week 4 feeling stronger! I haven't really seen the bulk yet, (NPP 200 - Test Cyp 300 EOD) maybe because of my diet or because I have not been pushing hard enough in training?? I just don't want to risk slowing my recovery. It's been kinda frustrating. just trying to stay consistent.

Any recommendations on after my 8 week NPP-TEST only cycle?

Hard to say post cycle I would say lets finish this first @CyberPimp55

 

[LevButlerov]

BULK DIET

I am about to enter week 4 of my 8 week NPP, TEST, PROV bulking cycle, Last week, I got distractions an was not consistentwith my diet, so I need to be more stric on my bulking for now and on. I haven't been eating enough, because I am also doing RETA, wich has been suppresing my hunger/appetite. This week, I will be lowering the Reta dose to help with my hunger. Here is my diet plan for the following weeks.

Proteins

• Chicken (Any style, grilled, airfryed, slowedcooked)
• Ground turkey (93% lean)
• Tilapia
• Shrimp
• Can Tuna
• Eggs / egg whites
• Tofu (marinated or scrambled)
• Beef (thin steak)
• Cottage Cheese / Greek Yogurt

Carbs

• Rice / pasta / tortillas / brea
• Pinto beans / smashed beans
• Sweet potatoes / russet potatoes / corn
• Fruits (banana, papaya, grapefruit, strawberries, apple)

Veggies

• Carrots, bell peppers, onion, chayote, calabacita squash, tomato, jalapenos, brussel sprouts, cauliflower, asparagus

Fats

• Olive oil, peanut butter, almonds, avocado

Daily Target Estimate

• Calories: 3200 - 3500 Calories
• Protein 30%: 200g
• Carbs 50%: 400-450g
• Fat 20%: 70-80g

WEEK 4 MEAL PLAN​

Breakfast:

• 4 eggs + 2 egg whites
• 2 slices whole wheat bread
• 1 banana
• 1 cup cooked oats
• 1 scoop protein powder (optional if protein is low)

Macros estimate: 45g protein / 80g carbs / 15g fat


Snack 1:

• Protein pancakes (2)
• 1/2 cup strawberries
• 1 tbsp peanut butter

Macros: 30g protein / 40g carbs / 10g fat


Lunch:

• 6 oz chicken breast (grilled or cooked)
• 1 cup cooked rice or pasta
• 1 cup roasted veggies (bell pepper, onion, carrots)
• 1 tsp olive oil

Macros: 45g protein / 60g carbs / 10g fat


Snack 2:

• Tuna (1 can) or 6 oz shrimp ceviche
• 1 small apple
• 1 tbsp almonds

Macros: 35g protein / 25g carbs / 8g fat


Dinner:

• 6 oz tilapia or ground turkey (93% lean)
• 1 cup cooked sweet potato or russet potato
• 1 cup sautéed chayote + calabacita + onion + tomato
• 1 tsp olive oil

Macros: 45g protein / 70g carbs / 12g fat

Optional Snack:

• Greek yogurt + 1/2 cup papaya + 1 scoop protein
  Macros: 20g protein / 30g carbs / 5g fat

this was your diet today or this is your plan?

 

[CyberPimp55]

this was your diet today or this is your plan?

The idea here is follow this for week 4 and see how my body reacts. but lll will be substituting the protein and vegetables during the week.

 

[Mobster]

BULK DIET

I am about to enter week 4 of my 8 week NPP, TEST, PROV bulking cycle, Last week, I got distractions an was not consistentwith my diet, so I need to be more stric on my bulking for now and on. I haven't been eating enough, because I am also doing RETA, wich has been suppresing my hunger/appetite. This week, I will be lowering the Reta dose to help with my hunger. Here is my diet plan for the following weeks.

Proteins

• Chicken (Any style, grilled, airfryed, slowedcooked)
• Ground turkey (93% lean)
• Tilapia
• Shrimp
• Can Tuna
• Eggs / egg whites
• Tofu (marinated or scrambled)
• Beef (thin steak)
• Cottage Cheese / Greek Yogurt

Carbs

• Rice / pasta / tortillas / brea
• Pinto beans / smashed beans
• Sweet potatoes / russet potatoes / corn
• Fruits (banana, papaya, grapefruit, strawberries, apple)

Veggies

• Carrots, bell peppers, onion, chayote, calabacita squash, tomato, jalapenos, brussel sprouts, cauliflower, asparagus

Fats

• Olive oil, peanut butter, almonds, avocado

Daily Target Estimate

• Calories: 3200 - 3500 Calories
• Protein 30%: 200g
• Carbs 50%: 400-450g
• Fat 20%: 70-80g

WEEK 4 MEAL PLAN​

Breakfast:

• 4 eggs + 2 egg whites
• 2 slices whole wheat bread
• 1 banana
• 1 cup cooked oats
• 1 scoop protein powder (optional if protein is low)

Macros estimate: 45g protein / 80g carbs / 15g fat


Snack 1:

• Protein pancakes (2)
• 1/2 cup strawberries
• 1 tbsp peanut butter

Macros: 30g protein / 40g carbs / 10g fat


Lunch:

• 6 oz chicken breast (grilled or cooked)
• 1 cup cooked rice or pasta
• 1 cup roasted veggies (bell pepper, onion, carrots)
• 1 tsp olive oil

Macros: 45g protein / 60g carbs / 10g fat


Snack 2:

• Tuna (1 can) or 6 oz shrimp ceviche
• 1 small apple
• 1 tbsp almonds

Macros: 35g protein / 25g carbs / 8g fat


Dinner:

• 6 oz tilapia or ground turkey (93% lean)
• 1 cup cooked sweet potato or russet potato
• 1 cup sautéed chayote + calabacita + onion + tomato
• 1 tsp olive oil

Macros: 45g protein / 70g carbs / 12g fat

Optional Snack:

• Greek yogurt + 1/2 cup papaya + 1 scoop protein
  Macros: 20g protein / 30g carbs / 5g fat

No training today?

 

[LevButlerov]

The idea here is follow this for week 4 and see how my body reacts. but lll will be substituting the protein and vegetables during the week.

lets do it but adjust every 2 weeks @CyberPimp55

 

[stevesmi]

BULK DIET

I am about to enter week 4 of my 8 week NPP, TEST, PROV bulking cycle, Last week, I got distractions an was not consistentwith my diet, so I need to be more stric on my bulking for now and on. I haven't been eating enough, because I am also doing RETA, wich has been suppresing my hunger/appetite. This week, I will be lowering the Reta dose to help with my hunger. Here is my diet plan for the following weeks.

Proteins

• Chicken (Any style, grilled, airfryed, slowedcooked)
• Ground turkey (93% lean)
• Tilapia
• Shrimp
• Can Tuna
• Eggs / egg whites
• Tofu (marinated or scrambled)
• Beef (thin steak)
• Cottage Cheese / Greek Yogurt

Carbs

• Rice / pasta / tortillas / brea
• Pinto beans / smashed beans
• Sweet potatoes / russet potatoes / corn
• Fruits (banana, papaya, grapefruit, strawberries, apple)

Veggies

• Carrots, bell peppers, onion, chayote, calabacita squash, tomato, jalapenos, brussel sprouts, cauliflower, asparagus

Fats

• Olive oil, peanut butter, almonds, avocado

Daily Target Estimate

• Calories: 3200 - 3500 Calories
• Protein 30%: 200g
• Carbs 50%: 400-450g
• Fat 20%: 70-80g

WEEK 4 MEAL PLAN​

Breakfast:

• 4 eggs + 2 egg whites
• 2 slices whole wheat bread
• 1 banana
• 1 cup cooked oats
• 1 scoop protein powder (optional if protein is low)

Macros estimate: 45g protein / 80g carbs / 15g fat


Snack 1:

• Protein pancakes (2)
• 1/2 cup strawberries
• 1 tbsp peanut butter

Macros: 30g protein / 40g carbs / 10g fat


Lunch:

• 6 oz chicken breast (grilled or cooked)
• 1 cup cooked rice or pasta
• 1 cup roasted veggies (bell pepper, onion, carrots)
• 1 tsp olive oil

Macros: 45g protein / 60g carbs / 10g fat


Snack 2:

• Tuna (1 can) or 6 oz shrimp ceviche
• 1 small apple
• 1 tbsp almonds

Macros: 35g protein / 25g carbs / 8g fat


Dinner:

• 6 oz tilapia or ground turkey (93% lean)
• 1 cup cooked sweet potato or russet potato
• 1 cup sautéed chayote + calabacita + onion + tomato
• 1 tsp olive oil

Macros: 45g protein / 70g carbs / 12g fat

Optional Snack:

• Greek yogurt + 1/2 cup papaya + 1 scoop protein
  Macros: 20g protein / 30g carbs / 5g fat

@CyberPimp55 the reta issues you are experiencing will balance out as you stay on it. because your bodies metabolism will increase. so you will actually find yourself burning more calories and spur appetite as you go

 

[CyberPimp55]

No training today?

Yes Sir.. training happened! You may have missed the log. Posting it here:

https://www.evolutionary.org/forums...p-log-second-recomp-cycle.107824/post-1911479

 

[2Thick]

BULK DIET

I am about to enter week 4 of my 8 week NPP, TEST, PROV bulking cycle, Last week, I got distractions an was not consistentwith my diet, so I need to be more stric on my bulking for now and on. I haven't been eating enough, because I am also doing RETA, wich has been suppresing my hunger/appetite. This week, I will be lowering the Reta dose to help with my hunger. Here is my diet plan for the following weeks.

Proteins

• Chicken (Any style, grilled, airfryed, slowedcooked)
• Ground turkey (93% lean)
• Tilapia
• Shrimp
• Can Tuna
• Eggs / egg whites
• Tofu (marinated or scrambled)
• Beef (thin steak)
• Cottage Cheese / Greek Yogurt

Carbs

• Rice / pasta / tortillas / brea
• Pinto beans / smashed beans
• Sweet potatoes / russet potatoes / corn
• Fruits (banana, papaya, grapefruit, strawberries, apple)

Veggies

• Carrots, bell peppers, onion, chayote, calabacita squash, tomato, jalapenos, brussel sprouts, cauliflower, asparagus

Fats

• Olive oil, peanut butter, almonds, avocado

Daily Target Estimate

• Calories: 3200 - 3500 Calories
• Protein 30%: 200g
• Carbs 50%: 400-450g
• Fat 20%: 70-80g

WEEK 4 MEAL PLAN​

Breakfast:

• 4 eggs + 2 egg whites
• 2 slices whole wheat bread
• 1 banana
• 1 cup cooked oats
• 1 scoop protein powder (optional if protein is low)

Macros estimate: 45g protein / 80g carbs / 15g fat


Snack 1:

• Protein pancakes (2)
• 1/2 cup strawberries
• 1 tbsp peanut butter

Macros: 30g protein / 40g carbs / 10g fat


Lunch:

• 6 oz chicken breast (grilled or cooked)
• 1 cup cooked rice or pasta
• 1 cup roasted veggies (bell pepper, onion, carrots)
• 1 tsp olive oil

Macros: 45g protein / 60g carbs / 10g fat


Snack 2:

• Tuna (1 can) or 6 oz shrimp ceviche
• 1 small apple
• 1 tbsp almonds

Macros: 35g protein / 25g carbs / 8g fat


Dinner:

• 6 oz tilapia or ground turkey (93% lean)
• 1 cup cooked sweet potato or russet potato
• 1 cup sautéed chayote + calabacita + onion + tomato
• 1 tsp olive oil

Macros: 45g protein / 70g carbs / 12g fat

Optional Snack:

• Greek yogurt + 1/2 cup papaya + 1 scoop protein
  Macros: 20g protein / 30g carbs / 5g fat

Dinner looks really good. The tilapia or ground turkey is a good low-fat type of protein source, and it's good too. And then I like the sweet potato. @CyberPimp55

 

[Ulter]

Yes, this is week one of my GLOW stack. TB once a week, and GHK / BPC daily on the lower tri. All pinned induvidually.

I'm coming into week 4 feeling stronger! I haven't really seen the bulk yet, (NPP 200 - Test Cyp 300 EOD) maybe because of my diet or because I have not been pushing hard enough in training?? I just don't want to risk slowing my recovery. It's been kinda frustrating. just trying to stay consistent.

Any recommendations on after my 8 week NPP-TEST only cycle?

I've heard good stuff about this Glow stuff. @CyberPimp55 I might have to give it a shot myself. You're getting stronger but not noticing the bulk. That's actually a good sign. It means your body is getting stronger on the inside. It will start showing.

 

[ceo]

BULK DIET

I am about to enter week 4 of my 8 week NPP, TEST, PROV bulking cycle, Last week, I got distractions an was not consistentwith my diet, so I need to be more stric on my bulking for now and on. I haven't been eating enough, because I am also doing RETA, wich has been suppresing my hunger/appetite. This week, I will be lowering the Reta dose to help with my hunger. Here is my diet plan for the following weeks.

Proteins

• Chicken (Any style, grilled, airfryed, slowedcooked)
• Ground turkey (93% lean)
• Tilapia
• Shrimp
• Can Tuna
• Eggs / egg whites
• Tofu (marinated or scrambled)
• Beef (thin steak)
• Cottage Cheese / Greek Yogurt

Carbs

• Rice / pasta / tortillas / brea
• Pinto beans / smashed beans
• Sweet potatoes / russet potatoes / corn
• Fruits (banana, papaya, grapefruit, strawberries, apple)

Veggies

• Carrots, bell peppers, onion, chayote, calabacita squash, tomato, jalapenos, brussel sprouts, cauliflower, asparagus

Fats

• Olive oil, peanut butter, almonds, avocado

Daily Target Estimate

• Calories: 3200 - 3500 Calories
• Protein 30%: 200g
• Carbs 50%: 400-450g
• Fat 20%: 70-80g

WEEK 4 MEAL PLAN​

Breakfast:

• 4 eggs + 2 egg whites
• 2 slices whole wheat bread
• 1 banana
• 1 cup cooked oats
• 1 scoop protein powder (optional if protein is low)

Macros estimate: 45g protein / 80g carbs / 15g fat


Snack 1:

• Protein pancakes (2)
• 1/2 cup strawberries
• 1 tbsp peanut butter

Macros: 30g protein / 40g carbs / 10g fat


Lunch:

• 6 oz chicken breast (grilled or cooked)
• 1 cup cooked rice or pasta
• 1 cup roasted veggies (bell pepper, onion, carrots)
• 1 tsp olive oil

Macros: 45g protein / 60g carbs / 10g fat


Snack 2:

• Tuna (1 can) or 6 oz shrimp ceviche
• 1 small apple
• 1 tbsp almonds

Macros: 35g protein / 25g carbs / 8g fat


Dinner:

• 6 oz tilapia or ground turkey (93% lean)
• 1 cup cooked sweet potato or russet potato
• 1 cup sautéed chayote + calabacita + onion + tomato
• 1 tsp olive oil

Macros: 45g protein / 70g carbs / 12g fat

Optional Snack:

• Greek yogurt + 1/2 cup papaya + 1 scoop protein
  Macros: 20g protein / 30g carbs / 5g fat

@CyberPimp55 Bros, the dinner looking really good. I like me some fish and turkey - that's a good mix right there. And I like me some russet potato; that's my favorite one.

 

[ROIDDERS]

Yes, this is week one of my GLOW stack. TB once a week, and GHK / BPC daily on the lower tri. All pinned induvidually.

I'm coming into week 4 feeling stronger! I haven't really seen the bulk yet, (NPP 200 - Test Cyp 300 EOD) maybe because of my diet or because I have not been pushing hard enough in training?? I just don't want to risk slowing my recovery. It's been kinda frustrating. just trying to stay consistent.

Any recommendations on after my 8 week NPP-TEST only cycle?

That's good. You're coming into one month feeling stronger. That's a really good thing. I like the bulking option that you put together. NPP and testosterone cypionate is a simple but effective strategy, but make sure you use Proviron. @CyberPimp55

 

[RoySimpson]

BULK DIET

I am about to enter week 4 of my 8 week NPP, TEST, PROV bulking cycle, Last week, I got distractions an was not consistentwith my diet, so I need to be more stric on my bulking for now and on. I haven't been eating enough, because I am also doing RETA, wich has been suppresing my hunger/appetite. This week, I will be lowering the Reta dose to help with my hunger. Here is my diet plan for the following weeks.

Proteins

• Chicken (Any style, grilled, airfryed, slowedcooked)
• Ground turkey (93% lean)
• Tilapia
• Shrimp
• Can Tuna
• Eggs / egg whites
• Tofu (marinated or scrambled)
• Beef (thin steak)
• Cottage Cheese / Greek Yogurt

Carbs

• Rice / pasta / tortillas / brea
• Pinto beans / smashed beans
• Sweet potatoes / russet potatoes / corn
• Fruits (banana, papaya, grapefruit, strawberries, apple)

Veggies

• Carrots, bell peppers, onion, chayote, calabacita squash, tomato, jalapenos, brussel sprouts, cauliflower, asparagus

Fats

• Olive oil, peanut butter, almonds, avocado

Daily Target Estimate

• Calories: 3200 - 3500 Calories
• Protein 30%: 200g
• Carbs 50%: 400-450g
• Fat 20%: 70-80g

WEEK 4 MEAL PLAN​

Breakfast:

• 4 eggs + 2 egg whites
• 2 slices whole wheat bread
• 1 banana
• 1 cup cooked oats
• 1 scoop protein powder (optional if protein is low)

Macros estimate: 45g protein / 80g carbs / 15g fat


Snack 1:

• Protein pancakes (2)
• 1/2 cup strawberries
• 1 tbsp peanut butter

Macros: 30g protein / 40g carbs / 10g fat


Lunch:

• 6 oz chicken breast (grilled or cooked)
• 1 cup cooked rice or pasta
• 1 cup roasted veggies (bell pepper, onion, carrots)
• 1 tsp olive oil

Macros: 45g protein / 60g carbs / 10g fat


Snack 2:

• Tuna (1 can) or 6 oz shrimp ceviche
• 1 small apple
• 1 tbsp almonds

Macros: 35g protein / 25g carbs / 8g fat


Dinner:

• 6 oz tilapia or ground turkey (93% lean)
• 1 cup cooked sweet potato or russet potato
• 1 cup sautéed chayote + calabacita + onion + tomato
• 1 tsp olive oil

Macros: 45g protein / 70g carbs / 12g fat

Optional Snack:

• Greek yogurt + 1/2 cup papaya + 1 scoop protein
  Macros: 20g protein / 30g carbs / 5g fat

@CyberPimp55 Awesome work for this bulk! This is what you need!

 

[Noah Wixx]

BULK DIET

I am about to enter week 4 of my 8 week NPP, TEST, PROV bulking cycle, Last week, I got distractions an was not consistentwith my diet, so I need to be more stric on my bulking for now and on. I haven't been eating enough, because I am also doing RETA, wich has been suppresing my hunger/appetite. This week, I will be lowering the Reta dose to help with my hunger. Here is my diet plan for the following weeks.

Proteins

• Chicken (Any style, grilled, airfryed, slowedcooked)
• Ground turkey (93% lean)
• Tilapia
• Shrimp
• Can Tuna
• Eggs / egg whites
• Tofu (marinated or scrambled)
• Beef (thin steak)
• Cottage Cheese / Greek Yogurt

Carbs

• Rice / pasta / tortillas / brea
• Pinto beans / smashed beans
• Sweet potatoes / russet potatoes / corn
• Fruits (banana, papaya, grapefruit, strawberries, apple)

Veggies

• Carrots, bell peppers, onion, chayote, calabacita squash, tomato, jalapenos, brussel sprouts, cauliflower, asparagus

Fats

• Olive oil, peanut butter, almonds, avocado

Daily Target Estimate

• Calories: 3200 - 3500 Calories
• Protein 30%: 200g
• Carbs 50%: 400-450g
• Fat 20%: 70-80g

WEEK 4 MEAL PLAN​

Breakfast:

• 4 eggs + 2 egg whites
• 2 slices whole wheat bread
• 1 banana
• 1 cup cooked oats
• 1 scoop protein powder (optional if protein is low)

Macros estimate: 45g protein / 80g carbs / 15g fat


Snack 1:

• Protein pancakes (2)
• 1/2 cup strawberries
• 1 tbsp peanut butter

Macros: 30g protein / 40g carbs / 10g fat


Lunch:

• 6 oz chicken breast (grilled or cooked)
• 1 cup cooked rice or pasta
• 1 cup roasted veggies (bell pepper, onion, carrots)
• 1 tsp olive oil

Macros: 45g protein / 60g carbs / 10g fat


Snack 2:

• Tuna (1 can) or 6 oz shrimp ceviche
• 1 small apple
• 1 tbsp almonds

Macros: 35g protein / 25g carbs / 8g fat


Dinner:

• 6 oz tilapia or ground turkey (93% lean)
• 1 cup cooked sweet potato or russet potato
• 1 cup sautéed chayote + calabacita + onion + tomato
• 1 tsp olive oil

Macros: 45g protein / 70g carbs / 12g fat

Optional Snack:

• Greek yogurt + 1/2 cup papaya + 1 scoop protein
  Macros: 20g protein / 30g carbs / 5g fat

We all get setback at times now to get back at it

 

[CyberPimp55]

I've heard good stuff about this Glow stuff. @CyberPimp55 I might have to give it a shot myself. You're getting stronger but not noticing the bulk. That's actually a good sign. It means your body is getting stronger on the inside. It will start showing.

You are absolutly right. I highly recommend to get the GLOW stack, just pin each compound individually, rather by using the blend. After 1 week the pain noticably decresased, I have also not pushed my muscles too hard so I can fully recover.

 

[CyberPimp55]

That's good. You're coming into one month feeling stronger. That's a really good thing. I like the bulking option that you put together. NPP and testosterone cypionate is a simple but effective strategy, but make sure you use Proviron. @CyberPimp55

Yes, I am doing 25 a day. Dont know if I should do 50? Any recommendations?

 

[CyberPimp55]

Dinner looks really good. The tilapia or ground turkey is a good low-fat type of protein source, and it's good too. And then I like the sweet potato. @CyberPimp55

I do it as Picadillo! Mix with a can a veggies and spicy tomato sauce and white rice.

 

[CyberPimp55]

@CyberPimp55 Bros, the dinner looking really good. I like me some fish and turkey - that's a good mix right there. And I like me some russet potato; that's my favorite one.

This week, I also added some Airfyed recipes. Chicken breast and Ground Turkey burger with Sweet potato fries

 

[CyberPimp55]

@CyberPimp55 the reta issues you are experiencing will balance out as you stay on it. because your bodies metabolism will increase. so you will actually find yourself burning more calories and spur appetite as you go

Ok sounds good, thanks for the advice!

 

[ceo]

This week, I also added some Airfyed recipes. Chicken breast and Ground Turkey burger with Sweet potato fries

bros that looks good! dayum!

 

[stevesmi]

Ok sounds good, thanks for the advice!

yeah let us know

 

[ROIDDERS]

Yes, I am doing 25 a day. Dont know if I should do 50? Any recommendations?

I think 25 milligrams is perfectly fine.

 

[Ulter]

You are absolutly right. I highly recommend to get the GLOW stack, just pin each compound individually, rather by using the blend. After 1 week the pain noticably decresased, I have also not pushed my muscles too hard so I can fully recover.

yes KLOW and GLOW seem to really be amazing

 

[ballin2504]

BULK DIET

I am about to enter week 4 of my 8 week NPP, TEST, PROV bulking cycle, Last week, I got distractions an was not consistentwith my diet, so I need to be more stric on my bulking for now and on. I haven't been eating enough, because I am also doing RETA, wich has been suppresing my hunger/appetite. This week, I will be lowering the Reta dose to help with my hunger. Here is my diet plan for the following weeks.

Proteins

• Chicken (Any style, grilled, airfryed, slowedcooked)
• Ground turkey (93% lean)
• Tilapia
• Shrimp
• Can Tuna
• Eggs / egg whites
• Tofu (marinated or scrambled)
• Beef (thin steak)
• Cottage Cheese / Greek Yogurt

Carbs

• Rice / pasta / tortillas / brea
• Pinto beans / smashed beans
• Sweet potatoes / russet potatoes / corn
• Fruits (banana, papaya, grapefruit, strawberries, apple)

Veggies

• Carrots, bell peppers, onion, chayote, calabacita squash, tomato, jalapenos, brussel sprouts, cauliflower, asparagus

Fats

• Olive oil, peanut butter, almonds, avocado

Daily Target Estimate

• Calories: 3200 - 3500 Calories
• Protein 30%: 200g
• Carbs 50%: 400-450g
• Fat 20%: 70-80g

WEEK 4 MEAL PLAN​

Breakfast:

• 4 eggs + 2 egg whites
• 2 slices whole wheat bread
• 1 banana
• 1 cup cooked oats
• 1 scoop protein powder (optional if protein is low)

Macros estimate: 45g protein / 80g carbs / 15g fat


Snack 1:

• Protein pancakes (2)
• 1/2 cup strawberries
• 1 tbsp peanut butter

Macros: 30g protein / 40g carbs / 10g fat


Lunch:

• 6 oz chicken breast (grilled or cooked)
• 1 cup cooked rice or pasta
• 1 cup roasted veggies (bell pepper, onion, carrots)
• 1 tsp olive oil

Macros: 45g protein / 60g carbs / 10g fat


Snack 2:

• Tuna (1 can) or 6 oz shrimp ceviche
• 1 small apple
• 1 tbsp almonds

Macros: 35g protein / 25g carbs / 8g fat


Dinner:

• 6 oz tilapia or ground turkey (93% lean)
• 1 cup cooked sweet potato or russet potato
• 1 cup sautéed chayote + calabacita + onion + tomato
• 1 tsp olive oil

Macros: 45g protein / 70g carbs / 12g fat

Optional Snack:

• Greek yogurt + 1/2 cup papaya + 1 scoop protein
  Macros: 20g protein / 30g carbs / 5g fat

@CyberPimp55 the stack I really like. Should do well on it

 

[2Thick]

I do it as Picadillo! Mix with a can a veggies and spicy tomato sauce and white rice.

Very nice. I love to see these types of recipes.

 

[CyberPimp55]

Week 4 / Week 5 Update – NPP, Test Cyp & Provirion - BLOOD WORKS

This week is kind of a wash!! with the holidays, traveling, and being in Mexico, I definitely lost some traction on my normal routine. GYM here was closed on the 24, 25th, and overall my schedule has just been off. I’ve still tried to stay active though, going on long walks and making a real effort not to go crazy with holiday sweets

On the diet part, I’ve actually been really consistent. That said, I haven’t seen much of a jump in body weight or a big “bulked up” look yet. I also know I have not fully pushed myself to eat more! I have been eating clean and steady, but not forcing calories maybe added more bread but thats it. I haved noticed my stomach fat coming down, and my back and chest are looking more muscular and toned. So even if the scale is not moving much, there is definitely some positive body recomp happening.

Training has been limited a bit because I’m still dealing with some small injuries in my elbows and forearms. Nothing major, but enough to keep me from going all out or pushing heavier weights. Eventhough on week 4, I noticed a lot of Pumps and felt stronger than the previous weeks!!

Side-effect, things have been pretty mild so far.

• I only sleep around 6 hours unless I take melatonin or some kind of PM sleeping pill.
• I noticed some light night sweats, mainly waking up with a slightly wet shirt.
• I also had a little bit of nipple puffiness that comes and goes, but nothing consistent or painful or no sensitive nipples. I’m not taking any AI or Estrogen blockers just an FYI.
• Acne has been minimal and mostly on my back, but expected!!
• Mood has been stable
• No noticeable water retention
• Sex drive has slightly gone up

While I’m here in Mexico for the holidays, I decided to get blood work done since it’s way cheaper, around 65–70% less than back in the U.S. Most of the labs are done, but I’m still waiting on my fasting insulin and IGF-1 (Somatomedin-C). I mainly wanted those as a baseline so I can plan adding HGH on my next cycle.

On week 4, I bumped my doses up by about 50 mg, putting me at 350 mg Test and 250 mg NPP and 25 Proviron x day. The plan is to finish the last 2–3 weeks around 400 mg Test and 300 mg NPP, assuming everything continues to feel good.

I am currently running these supplements:

• Fish oil (1400 mg),
• Vitamin D3 (125 mcg)
• Multivitamin
• MSM
• Dopa Mucuna
• Psyllium husk caps
• Milk thistle
• NAC
• Magnesium (lysinate/glycinate).

Overall, I feel great and blood works look ok. I have minimal sides, stable mood, better body composition, and no major red flags according to my lab test. But def want the opinion from the blood experts. I did not noticed any red flags but please let me know what you think! I know once I get back home and training is consistent again, I expect progress to pick up!

Oh yeah, the results are in spanish haha But the names are basiclaly the same in English. If you have any quations, please lt me know! @stevesmi @LevButlerov

 

[LevButlerov]

Week 4 / Week 5 Update – NPP, Test Cyp & Provirion - BLOOD WORKS

This week is kind of a wash!! with the holidays, traveling, and being in Mexico, I definitely lost some traction on my normal routine. GYM here was closed on the 24, 25th, and overall my schedule has just been off. I’ve still tried to stay active though, going on long walks and making a real effort not to go crazy with holiday sweets

On the diet part, I’ve actually been really consistent. That said, I haven’t seen much of a jump in body weight or a big “bulked up” look yet. I also know I have not fully pushed myself to eat more! I have been eating clean and steady, but not forcing calories maybe added more bread but thats it. I haved noticed my stomach fat coming down, and my back and chest are looking more muscular and toned. So even if the scale is not moving much, there is definitely some positive body recomp happening.

Training has been limited a bit because I’m still dealing with some small injuries in my elbows and forearms. Nothing major, but enough to keep me from going all out or pushing heavier weights. Eventhough on week 4, I noticed a lot of Pumps and felt stronger than the previous weeks!!

Side-effect, things have been pretty mild so far.

• I only sleep around 6 hours unless I take melatonin or some kind of PM sleeping pill.
• I noticed some light night sweats, mainly waking up with a slightly wet shirt.
• I also had a little bit of nipple puffiness that comes and goes, but nothing consistent or painful or no sensitive nipples. I’m not taking any AI or Estrogen blockers just an FYI.
• Acne has been minimal and mostly on my back, but expected!!
• Mood has been stable
• No noticeable water retention
• Sex drive has slightly gone up

While I’m here in Mexico for the holidays, I decided to get blood work done since it’s way cheaper, around 65–70% less than back in the U.S. Most of the labs are done, but I’m still waiting on my fasting insulin and IGF-1 (Somatomedin-C). I mainly wanted those as a baseline so I can plan adding HGH on my next cycle.

On week 4, I bumped my doses up by about 50 mg, putting me at 350 mg Test and 250 mg NPP and 25 Proviron x day. The plan is to finish the last 2–3 weeks around 400 mg Test and 300 mg NPP, assuming everything continues to feel good.

I am currently running these supplements:

• Fish oil (1400 mg),
• Vitamin D3 (125 mcg)
• Multivitamin
• MSM
• Dopa Mucuna
• Psyllium husk caps
• Milk thistle
• NAC
• Magnesium (lysinate/glycinate).

Overall, I feel great and blood works look ok. I have minimal sides, stable mood, better body composition, and no major red flags according to my lab test. But def want the opinion from the blood experts. I did not noticed any red flags but please let me know what you think! I know once I get back home and training is consistent again, I expect progress to pick up!

Oh yeah, the results are in spanish haha But the names are basiclaly the same in English. If you have any quations, please lt me know! @stevesmi @LevButlerov

Good to see you back any Mexico pics for us? @CyberPimp55

on the bloods seems all normal I mean nothing stands out.

But supps you missing digestive aids when you adding?

 

[CyberPimp55]

Good to see you back any Mexico pics for us? @CyberPimp55

on the bloods seems all normal I mean nothing stands out.

But supps you missing digestive aids when you adding?

Greetings from The Pyramids of Teotihuacán in MX Happy Holidays!

 

[CyberPimp55]

Good to see you back any Mexico pics for us? @CyberPimp55

on the bloods seems all normal I mean nothing stands out.

But supps you missing digestive aids when you adding?

I eat a lot of papaya and pinto beans! Those are my digestive aids

 

[LevButlerov]

I eat a lot of papaya and pinto beans! Those are my digestive aids

Get some normal ones too

 

[LevButlerov]

Greetings from The Pyramids of Teotihuacán in MX Happy Holidays!

Beautiful any aliens?

 

[CyberPimp55]

Beautiful any aliens?

So far, I haven’t seen any aliens, but this place has crazy energy! No wonder why people speculate.

 

[LevButlerov]

So far, I haven’t seen any aliens, but this place has crazy energy! No wonder why people speculate.

the energy is the crazy part I felt it too

 

[CyberPimp55]

Hello Evo Fam,

I am starting to plan my next cycle and want to order my gear ahead of time. I am looking to purchase from the INT. warehouse in order to save some $$$ I have a vacaion cruise coming up on late March, and my goal is to come in lean & bullked.

I thinking about doing the following for my next cycle;

HGH - 3-4iu x day
TEST CYP - 300-400mg week

Ad-on options, >>> EQ? PRIMO? VAR??

I will be finishing my 8 week NPP / Test / Prov cycle in 3 weeks (late January) my question is,

• How long should I run PCT or stay on TRT before blasting again?
• is 4 weeks enough rest time, That leaves me for Mid February start? should I just do as Ad-on ANAVAR for the first 4 weeks?

I am also trying to be as safe as possible for my hairline & kidney, any recommendations or personal experiences please share!!

 

[LevButlerov]

Hello Evo Fam,

I am starting to plan my next cycle and want to order my gear ahead of time. I am looking to purchase from the INT. warehouse in order to save some $$$ I have a vacaion cruise coming up on late March, and my goal is to come in lean & bullked.

I thinking about doing the following for my next cycle;

HGH - 3-4iu x day
TEST CYP - 300-400mg week

Ad-on options, >>> EQ? PRIMO? VAR??

I will be finishing my 8 week NPP / Test / Prov cycle in 3 weeks (late January) my question is,

• How long should I run PCT or stay on TRT before blasting again?
• is 4 weeks enough rest time, That leaves me for Mid February start? should I just do as Ad-on ANAVAR for the first 4 weeks?

I am also trying to be as safe as possible for my hairline & kidney, any recommendations or personal experiences please share!!

Interesting to see you plan the next one but this one still not done until when? @CyberPimp55
and you ordering from who?

 

[CyberPimp55]

Interesting to see you plan the next one but this one still not done until when? @CyberPimp55
and you ordering from who?

This Cycle ends in 3 weeks, but since I order from UGFREAK’s International warehouse, shipping to my home address usually takes 2-3 weeks. This is the cheaper methods with 40% discount. So I’m just planning ahead. Any recommendations?

 

[LevButlerov]

This Cycle ends in 3 weeks, but since I order from UGFREAK’s International warehouse, shipping to my home address usually takes 2-3 weeks. This is the cheaper methods with 40% discount. So I’m just planning ahead. Any recommendations?

UGFreak international is GTG @ugfreak @CyberPimp55
on the cycle test/hgh and retatrutide how is that? anavar for oral

 

[CyberPimp55]

UGFreak international is GTG @ugfreak @CyberPimp55
on the cycle test/hgh and retatrutide how is that? anavar for oral

Yes, it looks like a solid cycle!!

Oh, yeah!!! I just got my blood work back for fasting Insulin and IGF-1 please see attached pic.

It looks like my IGF-1 range is at the middle at 52% - I'm assuming this is average / norma for my age (45)?

For GH, I’m planning to start conservatively and gradually increase the dose, beginning around 1 IU and slowly working up toward 3–4 IU. Never done it before.. any advice? I guess the goal is to see how my body responds, manage sides effects, and keep things sustainable for long term.

 

[LevButlerov]

Yes, it looks like a solid cycle!!

Oh, yeah!!! I just got my blood work back for fasting Insulin and IGF-1 please see attached pic.

It looks like my IGF-1 range is at the middle at 52% - I'm assuming this is average / norma for my age (45)?

For GH, I’m planning to start conservatively and gradually increase the dose, beginning around 1 IU and slowly working up toward 3–4 IU. Never done it before.. any advice? I guess the goal is to see how my body responds, manage sides effects, and keep things sustainable for long term.

Normal range for you imo @CyberPimp55 start with 1 IU and go up to 2

 

[CyberPimp55]

I am currently running these supplements:

• Fish oil (1400 mg),
• Vitamin D3 (125 mcg)
• Multivitamin
• MSM
• Dopa Mucuna
• Psyllium husk caps
• Milk thistle
• NAC
• Magnesium (lysinate/glycinate).

Good to see you back any Mexico pics for us? @CyberPimp55

on the bloods seems all normal I mean nothing stands out.

But supps you missing digestive aids when you adding?

I notice a big support for N2Guard on the forum! Question, rather than purchasing all those supplements individually! Should I just replace them with N2Guard???

HAppy NEw Year!!!

 

[LevButlerov]

I am currently running these supplements:

• Fish oil (1400 mg),
• Vitamin D3 (125 mcg)
• Multivitamin
• MSM
• Dopa Mucuna
• Psyllium husk caps
• Milk thistle
• NAC
• Magnesium (lysinate/glycinate).

I notice a big support for N2Guard on the forum! Question, rather than purchasing all those supplements individually! Should I just replace them with N2Guard???

HAppy NEw Year!!!

yes it's much easier to get n2guard for cycle support @CyberPimp55 i think its low stock now you should pick some up asap
https://www.needtobuildmuscle.com/cycle-support/n2guard/