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Greetings all!
Thank you @LevButlerov for giving me the green light to start a log
I’m eager to learn from the community here. I am always looking for small, actionable ways to improve
DETAILS
DIET & SUPPLEMENTS
Currently I’m eating at a surplus with the goal of building more lean tissue.
Macros
TD - 160P/ 50F/ 350C (2490kcal)
NTD - 160P/ 60F/ 225C (2080kcal).
3500mg sodium & potassium (each).
30-35g fibre (I fill in any gaps in my diet with psyllium husk/ Metamucil).
4.5-5L water daily.
My diet consists of single-ingredient, low FODMAP whole foods. I find that these foods don’t sit in my stomach for long or cause bloating/ distension, and my appetite is always firing
Daily Supplements
AM: beef liver, astragalus, coq10, boron, Vit D, curicumin, TUDCA, NAC, Vit C, 30ml of noni juice (a Polynesian traditional medicine that limited research suggests has anti-microbial, anti-cancer, anti-oxidant, and anti-inflammatory properties)
PM: citrus bergamot, fish oil, magnesium, melatonin (3mg)
Metformin (500mg), Jardiance (5mg)
Meals
M1: 50g of steel-cut oats, 50g rice flour, 40g berries, 20g WPI, 50ml goats milk kefir, 1 whole egg, 50ml egg whites
Intra (TDs): 20g HBCD, 10g liquid glycerol, 15g beef aminos or EAAs, 10g creatine, 5g taurine, 2g pink salt, 5g marine collagen
Post (TDs): 60g rice flour, 25g WPI, 30g berries
On NTDs, I like to do a ‘mini fast’ - I delay M1 until around 5 hours after waking (landing at around 11am or midday). I’ll do my cardio & walk for 4km & then have 0.5L of celery juice (high in vitamin K, potassium, Phthalides, & flavonoids - good for lowering inflammation and blood pressure).
I have found that this twice-weekly routine has helped a bit with my insulin sensitivity & digestion.
M2: 125g low GI rice, 130g extra lean beef stir fry meat, 50g spinach, 50g lettuce, olive oil
M3: 185g sweet potato, 60g salmon, 250g Swiss chard, olive oil
M4: 250g full-fat goats milk yogurt, 200g goat milk kefir, 5g walnuts, 10g honey, 50g fruit (kiwi, passion fruit, berries), 5g bovine collagen protein
A few meal pics are attached.
TRAINING
Lifting 5 days/ week: lower (glutes), upper (shoulders & back), lower (quads & hams), rest, lower/ upper (glutes & shoulders), lower/ upper (quads, hams, arms), rest.
I do 2-3 working sets per exercise, rep range between 10-15.
D1: glute drive (2), DB BSS (2), DB RDL (2), abduction (2), reverse hyperextension (2), kickbacks (2), 1 calf exercise (3)
D2: shoulder press (2), DB lateral raise (2), reverse flys (3), cable lateral raise (2), neutral grip row (2), wide grip pulldown (2), 1 calf exercise (3), abs (hanging leg raises) (3)
D3: adduction (2), seated ham curl (2), unilateral lying ham curl (2), leg press (2), pendulum squat (2), leg extension (2), hyperextension (2), 1 calf exercise (3)
D4: abduction (2), glute drive (2), BB RDL (2), BSS (2), lateral raise (2), unilateral cable pulldown (1), cable front raise (2)
D5: lying ham curl (2), leg extension (2), walking DB lunges (2), good morning (2), hypertension (2), bicep curls (3), cable push downs (2), abs (hanging leg raises) (2)
I will post some numbers (sets/ reps) in my updates
Non-training days: 10 mins cardio
Output: 11-12k steps daily (often exceeded by 1-3k as I find it hard to sit still for long)
Mobility: 15 minutes daily stretching in the AM; & core breathing exercises + vacuums fasted daily
Recovery: sauna 1-2 times/ week; bodywork monthly or every 6 weeks MAX
Sleep: 7-8 hours a night
MINDSET
I have started gratitude journaling.
I write down moments & things that I am grateful for. My goal is to be more present and lead with a sense of curiosity, patience, and kindness.
I don’t post on social media, but my goal is to spend less time looking at it. My mind is much clearer & calmer without it.
I prefer YouTube and Podcasts, and I want to start reading more regularly again too.
PEDS
-HGH (2iu pre-bed)
-Primo-e (40mg total/ week -split over 2x doses)
Currently in week eight of a short primo cycle with HGH. Took bloods during week four and all was well, except for slightly lower circulating E2 - which is to be expected with Primo Enanthate. This has disrupted my HPO axis (menstrual cycle).
Prior to this I’ve done two short Avavar cycles (6 & 8 weeks duration) both spaced out, starting at 2.5mg, titrating up to 7.5mg/ daily taken ONLY on training days (i.e., 5 days/ week). With 2iu HGH implemented alongside this.
I have historically also used a little bit of Clen during deficit phases.
I spend MOST of the time completely off of all PEDS. I think I can safely say that most of my progress is the outcome of consistent, meticulous attention to detail and effort spend mastering the foundations.
My weight is fluctuating daily at the moment. After a lower body training day, I’ll be
400-600g the following AM. I am not paying too much attention to my weight during this phase for that reason, instead focusing on condition. My experience with the previous two cycles has been that a lot of the weight increase is transient (inflammation, water) and drops off once AAS & HGH is removed.
As I am anticipating questions re: my use of Metformin and Jardiance - I am sensitive to HGH (even a low dose sees my IGF-1 become very high) and it impacts my fasted glucose, and eventually my a1c. I also have a family history of Type 2 DM in relatives who weren’t ever overweight.
Currently this combo is working well for me, and FBG has been staying between 4.6-5.1mmol/L.
When I’m tired, inflamed, have a poor sleep, or have my last meal too close to taking GH, I’ll get a random higher reading somewhere just above 5.5. I am trying not to let this stress me out.
On a positive note, my HDL was 1.5 and LDL 2.1 DURING my last cycle of Anavar. HDL is currently sitting at 1.3 & LDL 2.3 as of 2 weeks ago.
Some more background…
Height: 168cm-ish.
Age: Early-30s.
I started this journey just under 2.5 years ago where I weighed 52kgs (random pic attached - I had been playing sport and lifting weights for years prior, but was doing too much cardio and wasn’t eating enough to build muscle):
I am 63kg in the attached photos (these photos were taken flat & fasted in the morning on week six of my current cycle). I’ll take some updated photos soon.
Although I am happy with the progress I’ve made since approaching this lifestyle with more structure, I am unsure if this log will be of much interest to anyone
I do consider my physique to be fairly ‘average’ by bodybuilding standards… but I am focused on the journey, not the destination.
But I digress… tune in if you’d like to!
I’ll try and post regular updates
Thank you @LevButlerov for giving me the green light to start a log
I’m eager to learn from the community here. I am always looking for small, actionable ways to improve
DETAILS
DIET & SUPPLEMENTS
Currently I’m eating at a surplus with the goal of building more lean tissue.
Macros
TD - 160P/ 50F/ 350C (2490kcal)
NTD - 160P/ 60F/ 225C (2080kcal).
3500mg sodium & potassium (each).
30-35g fibre (I fill in any gaps in my diet with psyllium husk/ Metamucil).
4.5-5L water daily.
My diet consists of single-ingredient, low FODMAP whole foods. I find that these foods don’t sit in my stomach for long or cause bloating/ distension, and my appetite is always firing
Daily Supplements
AM: beef liver, astragalus, coq10, boron, Vit D, curicumin, TUDCA, NAC, Vit C, 30ml of noni juice (a Polynesian traditional medicine that limited research suggests has anti-microbial, anti-cancer, anti-oxidant, and anti-inflammatory properties)
PM: citrus bergamot, fish oil, magnesium, melatonin (3mg)
Metformin (500mg), Jardiance (5mg)
Meals
M1: 50g of steel-cut oats, 50g rice flour, 40g berries, 20g WPI, 50ml goats milk kefir, 1 whole egg, 50ml egg whites
Intra (TDs): 20g HBCD, 10g liquid glycerol, 15g beef aminos or EAAs, 10g creatine, 5g taurine, 2g pink salt, 5g marine collagen
Post (TDs): 60g rice flour, 25g WPI, 30g berries
On NTDs, I like to do a ‘mini fast’ - I delay M1 until around 5 hours after waking (landing at around 11am or midday). I’ll do my cardio & walk for 4km & then have 0.5L of celery juice (high in vitamin K, potassium, Phthalides, & flavonoids - good for lowering inflammation and blood pressure).
I have found that this twice-weekly routine has helped a bit with my insulin sensitivity & digestion.
M2: 125g low GI rice, 130g extra lean beef stir fry meat, 50g spinach, 50g lettuce, olive oil
M3: 185g sweet potato, 60g salmon, 250g Swiss chard, olive oil
M4: 250g full-fat goats milk yogurt, 200g goat milk kefir, 5g walnuts, 10g honey, 50g fruit (kiwi, passion fruit, berries), 5g bovine collagen protein
A few meal pics are attached.
TRAINING
Lifting 5 days/ week: lower (glutes), upper (shoulders & back), lower (quads & hams), rest, lower/ upper (glutes & shoulders), lower/ upper (quads, hams, arms), rest.
I do 2-3 working sets per exercise, rep range between 10-15.
D1: glute drive (2), DB BSS (2), DB RDL (2), abduction (2), reverse hyperextension (2), kickbacks (2), 1 calf exercise (3)
D2: shoulder press (2), DB lateral raise (2), reverse flys (3), cable lateral raise (2), neutral grip row (2), wide grip pulldown (2), 1 calf exercise (3), abs (hanging leg raises) (3)
D3: adduction (2), seated ham curl (2), unilateral lying ham curl (2), leg press (2), pendulum squat (2), leg extension (2), hyperextension (2), 1 calf exercise (3)
D4: abduction (2), glute drive (2), BB RDL (2), BSS (2), lateral raise (2), unilateral cable pulldown (1), cable front raise (2)
D5: lying ham curl (2), leg extension (2), walking DB lunges (2), good morning (2), hypertension (2), bicep curls (3), cable push downs (2), abs (hanging leg raises) (2)
I will post some numbers (sets/ reps) in my updates
Non-training days: 10 mins cardio
Output: 11-12k steps daily (often exceeded by 1-3k as I find it hard to sit still for long)
Mobility: 15 minutes daily stretching in the AM; & core breathing exercises + vacuums fasted daily
Recovery: sauna 1-2 times/ week; bodywork monthly or every 6 weeks MAX
Sleep: 7-8 hours a night
MINDSET
I have started gratitude journaling.
I write down moments & things that I am grateful for. My goal is to be more present and lead with a sense of curiosity, patience, and kindness.
I don’t post on social media, but my goal is to spend less time looking at it. My mind is much clearer & calmer without it.
I prefer YouTube and Podcasts, and I want to start reading more regularly again too.
PEDS
-HGH (2iu pre-bed)
-Primo-e (40mg total/ week -split over 2x doses)
Currently in week eight of a short primo cycle with HGH. Took bloods during week four and all was well, except for slightly lower circulating E2 - which is to be expected with Primo Enanthate. This has disrupted my HPO axis (menstrual cycle).
Prior to this I’ve done two short Avavar cycles (6 & 8 weeks duration) both spaced out, starting at 2.5mg, titrating up to 7.5mg/ daily taken ONLY on training days (i.e., 5 days/ week). With 2iu HGH implemented alongside this.
I have historically also used a little bit of Clen during deficit phases.
I spend MOST of the time completely off of all PEDS. I think I can safely say that most of my progress is the outcome of consistent, meticulous attention to detail and effort spend mastering the foundations.
My weight is fluctuating daily at the moment. After a lower body training day, I’ll be
400-600g the following AM. I am not paying too much attention to my weight during this phase for that reason, instead focusing on condition. My experience with the previous two cycles has been that a lot of the weight increase is transient (inflammation, water) and drops off once AAS & HGH is removed. As I am anticipating questions re: my use of Metformin and Jardiance - I am sensitive to HGH (even a low dose sees my IGF-1 become very high) and it impacts my fasted glucose, and eventually my a1c. I also have a family history of Type 2 DM in relatives who weren’t ever overweight.
Currently this combo is working well for me, and FBG has been staying between 4.6-5.1mmol/L.
When I’m tired, inflamed, have a poor sleep, or have my last meal too close to taking GH, I’ll get a random higher reading somewhere just above 5.5. I am trying not to let this stress me out.
On a positive note, my HDL was 1.5 and LDL 2.1 DURING my last cycle of Anavar. HDL is currently sitting at 1.3 & LDL 2.3 as of 2 weeks ago.
Some more background…
Height: 168cm-ish.
Age: Early-30s.
I started this journey just under 2.5 years ago where I weighed 52kgs (random pic attached - I had been playing sport and lifting weights for years prior, but was doing too much cardio and wasn’t eating enough to build muscle):
I am 63kg in the attached photos (these photos were taken flat & fasted in the morning on week six of my current cycle). I’ll take some updated photos soon.
Although I am happy with the progress I’ve made since approaching this lifestyle with more structure, I am unsure if this log will be of much interest to anyone
I do consider my physique to be fairly ‘average’ by bodybuilding standards… but I am focused on the journey, not the destination.
But I digress… tune in if you’d like to!
I’ll try and post regular updates
EVO family appreciates your share.
log blast off in 2026. You look great 
very strong glutes and clean shoulder arm sweep. 
lol
.
