16 Week, TRT+, Fitness Recomp Journey

[Thisis40]

BASIC STATS​

• Gender: Male
• Height: 6'1"
• Weight: 192.4 lbs
• Body Fat: 14.5% Y
• Age: 35
• Day 1 body composition: [uploaded below]

HISTORY​

Experienced lifter. Previous college athlete and current military member.

FITNESS PROGRAM​

Lifting (5x per week)

• Alternating PHRAK's Greyskull LP variant:
  • Day A: Barbell row, bench press, squat
  • Day B: Chin-ups, overhead press, deadlift
• Structure: 3x5 working sets + 1 warm-up + 1 cool-down = 5x5 total
• Cardio: 2 miles per session (1 mile warm-up, 1 mile cool-down)

DIET​

Macro Targets:

• 2200 calories
• Protein: 175-180g
• Carbs: 200-215g
• Fat: 70-75g

BREAKFAST​

Option A: Oatmeal Bowl (eaten almost daily)

• 1/2 cup dry oatmeal
• 2 tbsp chia seeds
• 1 cup Fairlife high protein milk (2%)
• 2 Medjool dates
• 562 cal | 24g P | 87g C | 16.5g F

Option B: Kodiak Cakes

• 1/2 cup Kodiak pancake mix (prepared)
• 1 cup Fairlife high protein milk (2%)
• 2 Medjool dates
• 463 cal | 28g P | 83g C | 7.5g F

LUNCH​

Option A: Eggs & Toast (eaten almost daily)

• 4 large eggs
• 1 slice whole wheat toast
• 1 tbsp butter
• 1/4 cup chopped green onion
• 502 cal | 30g P | 19g C | 34g F

Option B: Tuna Melt

• 1 can tuna in water (5oz drained)
• 2 slices whole wheat bread
• 1.5 oz cheddar cheese
• 1 tbsp butter
• 583 cal | 52g P | 31g C | 30g F

DINNER​

(Rotating fish, chicken, and beef with rice and vegetables)
Option A: Chicken

• 8 oz chicken breast (cooked weight)
• 1 cup mixed vegetables
• 1 cup cooked white rice
• 1 tbsp butter
• 741 cal | 77g P | 57g C | 20.5g

Option B: Beef

• 8 oz 93/7 lean ground beef (cooked weight)
• 1 cup mixed vegetables
• 1 cup cooked white rice
• 1 tbsp butter
• 751 cal | 65g P | 57g C | 27.5g F

DESSERT​

• 1 cup plain Greek yogurt (0% fat)
• 1/2 cup frozen cherries
• 1 tbsp honey
• 244 cal | 25g P | 38g C | 0g F

PROTEIN FILLER​

• 11 oz Fairlife chocolate milk
• 176 cal | 16.5g P | 15g C | 5.5g F

SUPPLEMENTS (Daily)​

• Creatine: 5g
• Greens powder: 5g
• Omega-3 fish oil: 3g
• Multivitamin
• ZMA

CURRENT CYCLE​

Daily Protocol:

• Tadalafil: 6mg
• NATESTO (Nasal Testosterone): 22mg

Weekly Protocol

• Ozempic: .25mg

Considering adding: Proviron or Oxandrolone in final weeks?

Background: Prescribed TRT but need to maintain fertility, so using nasal testosterone. Many were skeptical I could maintain fertility while significantly increasing testosterone, but the labs prove it's working extremely well and I have maintained my fertility. Once fertility goals are achieved, I plan to add a complementary oral compound.

RECENT BLOODWORK​

October 25'
T: 32 nmol/L or 922 ng/dL (US)
E2: 75pmol/L or 20 pg/ml (US)

January 26'
TBD

GOAL​

I would like to reduce BF to sub 10% and bodyweight to 190. By my count that is........
Fat loss: 27.9 - 19 = -8.9 lbs of fat
Muscle gain: 171 - 164.5 = +6.5 lbs of lean mass
Net weight change: -2.4 lbs total

QUESTIONS​

1. once fertility journey is complete, I am considering adding an oral in week 10. My concern is that my E is strangely low on TRT versus being too high. I do not require an anti-aromatase and in fact we are struggling to keep my E2 in range. I am concerned that adding in a DHT oral would crash it even further. Thoughts?
2. is my recomp possible in my timeline?
3. any changes you would make?

 

[Dreamer]

Why go an oral, nothing your trying to achieve couldnt be done better with say masteron, eq - primo if you can source - But that said, anything of that nature will impact your e2, masteron would be the gentlest in that regard - could consider low dose npp?


And your recomp is possible, but I would say GH and another anabolic would drive it easily.

Your layout is good, your plan is solid, but I dont like the idea of an oral, it adds unneeded stress for minimal benefit - also nasal test and injectable would surely have the same impact on fertility and itd be dose dependant?

 

[Thisis40]

I am inclined to agree re: oral. The idea is that my fertility journey will be complete by the time it is being added but I tend to agree that the benefit may not be worth the additional stress and potential headache with the Dr. Bloods are every 3 months and it would show. He may be okay with GH. I have never asked.

 

[Dreamer]

I am inclined to agree re: oral. The idea is that my fertility journey will be complete by the time it is being added but I tend to agree that the benefit may not be worth the additional stress and potential headache with the Dr. Bloods are every 3 months and it would show. He may be okay with GH. I have never asked.

Something like GH and Mast Prop would be alot
more gentle, do exactly what your looking for and pretty fast acting if you wanted to pull it out.

 

[LevButlerov]

BASIC STATS​

• Gender: Male
• Height: 6'1"
• Weight: 192.4 lbs
• Body Fat: 14.5% Y
• Age: 35
• Day 1 body composition: [uploaded below]

HISTORY​

Experienced lifter. Previous college athlete and current military member.

FITNESS PROGRAM​

Lifting (5x per week)

• Alternating PHRAK's Greyskull LP variant:
  • Day A: Barbell row, bench press, squat
  • Day B: Chin-ups, overhead press, deadlift
• Structure: 3x5 working sets + 1 warm-up + 1 cool-down = 5x5 total
• Cardio: 2 miles per session (1 mile warm-up, 1 mile cool-down)

DIET​

Macro Targets:

• 2200 calories
• Protein: 175-180g
• Carbs: 200-215g
• Fat: 70-75g

BREAKFAST​

Option A: Oatmeal Bowl (eaten almost daily)

• 1/2 cup dry oatmeal
• 2 tbsp chia seeds
• 1 cup Fairlife high protein milk (2%)
• 2 Medjool dates
• 562 cal | 24g P | 87g C | 16.5g F

Option B: Kodiak Cakes

• 1/2 cup Kodiak pancake mix (prepared)
• 1 cup Fairlife high protein milk (2%)
• 2 Medjool dates
• 463 cal | 28g P | 83g C | 7.5g F

LUNCH​

Option A: Eggs & Toast (eaten almost daily)

• 4 large eggs
• 1 slice whole wheat toast
• 1 tbsp butter
• 1/4 cup chopped green onion
• 502 cal | 30g P | 19g C | 34g F

Option B: Tuna Melt

• 1 can tuna in water (5oz drained)
• 2 slices whole wheat bread
• 1.5 oz cheddar cheese
• 1 tbsp butter
• 583 cal | 52g P | 31g C | 30g F

DINNER​

(Rotating fish, chicken, and beef with rice and vegetables)
Option A: Chicken

• 8 oz chicken breast (cooked weight)
• 1 cup mixed vegetables
• 1 cup cooked white rice
• 1 tbsp butter
• 741 cal | 77g P | 57g C | 20.5g

Option B: Beef

• 8 oz 93/7 lean ground beef (cooked weight)
• 1 cup mixed vegetables
• 1 cup cooked white rice
• 1 tbsp butter
• 751 cal | 65g P | 57g C | 27.5g F

DESSERT​

• 1 cup plain Greek yogurt (0% fat)
• 1/2 cup frozen cherries
• 1 tbsp honey
• 244 cal | 25g P | 38g C | 0g F

PROTEIN FILLER​

• 11 oz Fairlife chocolate milk
• 176 cal | 16.5g P | 15g C | 5.5g F

SUPPLEMENTS (Daily)​

• Creatine: 5g
• Greens powder: 5g
• Omega-3 fish oil: 3g
• Multivitamin
• ZMA

CURRENT CYCLE​

Daily Protocol:

• Tadalafil: 6mg
• NATESTO (Nasal Testosterone): 22mg

Weekly Protocol

• Ozempic: .25mg

Considering adding: Proviron or Oxandrolone in final weeks?

Background: Prescribed TRT but need to maintain fertility, so using nasal testosterone. Many were skeptical I could maintain fertility while significantly increasing testosterone, but the labs prove it's working extremely well and I have maintained my fertility. Once fertility goals are achieved, I plan to add a complementary oral compound.

RECENT BLOODWORK​

October 25'
T: 32 nmol/L or 922 ng/dL (US)
E2: 75pmol/L or 20 pg/ml (US)

January 26'
TBD

GOAL​

I would like to reduce BF to sub 10% and bodyweight to 190. By my count that is........
Fat loss: 27.9 - 19 = -8.9 lbs of fat
Muscle gain: 171 - 164.5 = +6.5 lbs of lean mass
Net weight change: -2.4 lbs total

QUESTIONS​

1. once fertility journey is complete, I am considering adding an oral in week 10. My concern is that my E is strangely low on TRT versus being too high. I do not require an anti-aromatase and in fact we are struggling to keep my E2 in range. I am concerned that adding in a DHT oral would crash it even further. Thoughts?
2. is my recomp possible in my timeline?
3. any changes you would make?

Good start to your log @Thisis40 but before we approve it or go on, please post pics of you face blurred so we can properly understand your base and launch the log

 

[EvoNexus]

I am inclined to agree re: oral. The idea is that my fertility journey will be complete by the time it is being added but I tend to agree that the benefit may not be worth the additional stress and potential headache with the Dr. Bloods are every 3 months and it would show. He may be okay with GH. I have never asked.

yeah i’m with u on skipping the oral tbh. esp while you’re still playing the fertility game, keeping it simple + staying on top of labs is the smart move. also E2 at ~20 isn’t “crashed” for everyone — i’d go more off symptoms (libido/mood/joints) than chasing a number