Approved Log 54 yr old Cutting Cycle - Testosterone with retatrutide

[Ulter]

With all those xmas lunches and dinners coming up, I'd say it's likely the carb intake will go waaay up . I really appreciate your interest in my log too @LevButlerov - you never miss an update.

You can always portion things out if you're going to multiple places for the holidays. I'm not invited anywhere so far. I'm not sure if my daughter wants to see me this Christmas. So take advantage of spending time with your family. @ventureboy

 

[ceo]

Day 24 of log, Dec 18 2025

Weight 90.5kg
BF: 11.4% (from my old Withings scale which I think is probably inaccurate. Sadly the flash new Hume scale arrived completely inoperable so accurate BF measurements are not yet available. I can see some veins appearing on the lower abs in the right light, so mayyybe I'm getting leaner whilst maintaining weight.

View attachment 156485View attachment 156500


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

SLEEP (weekly average)

Sleep quality has improved considerably and I can get back to sleep after a bathroom visit quickly.

Total actual sleep (not including awake time): 7.1 hours (up from 6.5h)
Deep sleep: 1h 3m (up from 1h 0m)
Average REM per night: 1h 8m (up from 58m)

Last night's sleep and BP in the past week:

View attachment 156486View attachment 156488


Average RHR still hovering around 63-65bpm during sleep

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

Compounds:

I increased my Test dose from 10mg to 20mg per day on Dec 12. Feeling so much better mentally, more motivated, stronger and looking for ways to fit a bit more volume of training into my schedule. Could be the sweet spot for me.

Holding off on adding in DHEA 50mg and Pregnenolone 50mg due to low progesterone and DHEA-S to see if the Omega 3 supplementation has any positive effect. Planning to get fresh labs to see where it's at in a couple of weeks.

Planning to add daily injections of Glutathione in a week once I get a delivery.

140mg Testosterone weekly (20mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg from then on ))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly


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

Supps:

Added in Fish Oil on Dec 12.

Morning:
Electrolyte Mix — 1 serving
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
Quercetin — 150 mg
TUDCA Blend — 500 mg

Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg


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

Food, Macros and Micros

Got the average protein per day up to 200g this week. Omega-3's now good thanks to adding fish oil.

View attachment 156487

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

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
Added in a bit more volume and additional exercises per bodypart
All sets controlled movements, full range of motion, full stop top and bottom.

------------------------------------
Back/Shoulders (Friday)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10 followed by 2 negatives

DB Incline Row supported with bench
10, 25 @5,13kg and static hold as long as I could on the last rep

DB Pullover
10,12 @5,19kg - a bit light as I haven't done these in a long time, will increase weight

Seated DB Shoulder Press:
16 @19kg

DB Lateral raise
16 @ 5kg with static hold on last rep

Rear Delt Flyes
24 @ 5kg with static hold. A bit light hence high reps, will increase weight

Russian Twists supersetted with Flyes: 90 @ 5kg

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

Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,12,12 @ 20,60,80kg

DB Lunges
12 @2x30kg

Barbell Bench Press
20,10,9,13 @ 20,60,85, 60kg


Russian Twists supersetted with above: 72, 62, 76 @ 5kg

bros russian twists are legit @ventureboy you get a good burn with that. i like that finish

 

[2Thick]

With all those xmas lunches and dinners coming up, I'd say it's likely the carb intake will go waaay up . I really appreciate your interest in my log too @LevButlerov - you never miss an update.

@ventureboy that definitely sounds good, man. Hopefully the carb intake stays strong.

 

[ROIDDERS]

With all those xmas lunches and dinners coming up, I'd say it's likely the carb intake will go waaay up . I really appreciate your interest in my log too @LevButlerov - you never miss an update.

We see a lot of guys on here who go high carb. @ventureboy so it definitely works for some people, while some people work better with high protein, and other people work better with high fat. Everybody's a little different.

 

[ventureboy]

You can always portion things out if you're going to multiple places for the holidays. I'm not invited anywhere so far. I'm not sure if my daughter wants to see me this Christmas. So take advantage of spending time with your family. @ventureboy

100% @Ulter. The Reta has been invaluable with not overdoing it. Sorry about your daughter brother, that sounds painful.

 

[ventureboy]

We see a lot of guys on here who go high carb. @ventureboy so it definitely works for some people, while some people work better with high protein, and other people work better with high fat. Everybody's a little different.

Definitely carnivore/ketovore works a lot better for me. I bloat up on veges so never eat those any more. Fruit occasionally. I'm just not up for eating tons of food, so to get the protein intake I want, a lot of meat is best for me and protein powder.

 

[RoySimpson]

Day 24 of log, Dec 18 2025

Weight 90.5kg
BF: 11.4% (from my old Withings scale which I think is probably inaccurate. Sadly the flash new Hume scale arrived completely inoperable so accurate BF measurements are not yet available. I can see some veins appearing on the lower abs in the right light, so mayyybe I'm getting leaner whilst maintaining weight.

View attachment 156485View attachment 156500


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

SLEEP (weekly average)

Sleep quality has improved considerably and I can get back to sleep after a bathroom visit quickly.

Total actual sleep (not including awake time): 7.1 hours (up from 6.5h)
Deep sleep: 1h 3m (up from 1h 0m)
Average REM per night: 1h 8m (up from 58m)

Last night's sleep and BP in the past week:

View attachment 156486View attachment 156488


Average RHR still hovering around 63-65bpm during sleep

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

Compounds:

I increased my Test dose from 10mg to 20mg per day on Dec 12. Feeling so much better mentally, more motivated, stronger and looking for ways to fit a bit more volume of training into my schedule. Could be the sweet spot for me.

Holding off on adding in DHEA 50mg and Pregnenolone 50mg due to low progesterone and DHEA-S to see if the Omega 3 supplementation has any positive effect. Planning to get fresh labs to see where it's at in a couple of weeks.

Planning to add daily injections of Glutathione in a week once I get a delivery.

140mg Testosterone weekly (20mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg from then on ))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly


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

Supps:

Added in Fish Oil on Dec 12.

Morning:
Electrolyte Mix — 1 serving
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
Quercetin — 150 mg
TUDCA Blend — 500 mg

Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg


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

Food, Macros and Micros

Got the average protein per day up to 200g this week. Omega-3's now good thanks to adding fish oil.

View attachment 156487

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

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
Added in a bit more volume and additional exercises per bodypart
All sets controlled movements, full range of motion, full stop top and bottom.

------------------------------------
Back/Shoulders (Friday)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10 followed by 2 negatives

DB Incline Row supported with bench
10, 25 @5,13kg and static hold as long as I could on the last rep

DB Pullover
10,12 @5,19kg - a bit light as I haven't done these in a long time, will increase weight

Seated DB Shoulder Press:
16 @19kg

DB Lateral raise
16 @ 5kg with static hold on last rep

Rear Delt Flyes
24 @ 5kg with static hold. A bit light hence high reps, will increase weight

Russian Twists supersetted with Flyes: 90 @ 5kg

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

Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,12,12 @ 20,60,80kg

DB Lunges
12 @2x30kg

Barbell Bench Press
20,10,9,13 @ 20,60,85, 60kg


Russian Twists supersetted with above: 72, 62, 76 @ 5kg

@ventureboy Looking super lean bro! Awesome work!

 

[ventureboy]

@ventureboy Looking super lean bro! Awesome work!

Thanks bro! Super happy with my progress a starting to get stronger now too.

 

[ROIDDERS]

Definitely carnivore/ketovore works a lot better for me. I bloat up on veges so never eat those any more. Fruit occasionally. I'm just not up for eating tons of food, so to get the protein intake I want, a lot of meat is best for me and protein powder.

Sounds like you should follow a low-fiber diet then.

 

[Ulter]

100% @Ulter. The Reta has been invaluable with not overdoing it. Sorry about your daughter brother, that sounds painful.

My daughter is a little punk.

 

[ballin2504]

Day 24 of log, Dec 18 2025

Weight 90.5kg
BF: 11.4% (from my old Withings scale which I think is probably inaccurate. Sadly the flash new Hume scale arrived completely inoperable so accurate BF measurements are not yet available. I can see some veins appearing on the lower abs in the right light, so mayyybe I'm getting leaner whilst maintaining weight.

View attachment 156485View attachment 156500


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

SLEEP (weekly average)

Sleep quality has improved considerably and I can get back to sleep after a bathroom visit quickly.

Total actual sleep (not including awake time): 7.1 hours (up from 6.5h)
Deep sleep: 1h 3m (up from 1h 0m)
Average REM per night: 1h 8m (up from 58m)

Last night's sleep and BP in the past week:

View attachment 156486View attachment 156488


Average RHR still hovering around 63-65bpm during sleep

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

Compounds:

I increased my Test dose from 10mg to 20mg per day on Dec 12. Feeling so much better mentally, more motivated, stronger and looking for ways to fit a bit more volume of training into my schedule. Could be the sweet spot for me.

Holding off on adding in DHEA 50mg and Pregnenolone 50mg due to low progesterone and DHEA-S to see if the Omega 3 supplementation has any positive effect. Planning to get fresh labs to see where it's at in a couple of weeks.

Planning to add daily injections of Glutathione in a week once I get a delivery.

140mg Testosterone weekly (20mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg from then on ))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-C every 3-4 days
1mg Retatrutide weekly


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

Supps:

Added in Fish Oil on Dec 12.

Morning:
Electrolyte Mix — 1 serving
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
Quercetin — 150 mg
TUDCA Blend — 500 mg

Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg


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

Food, Macros and Micros

Got the average protein per day up to 200g this week. Omega-3's now good thanks to adding fish oil.

View attachment 156487

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

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
Added in a bit more volume and additional exercises per bodypart
All sets controlled movements, full range of motion, full stop top and bottom.

------------------------------------
Back/Shoulders (Friday)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10 followed by 2 negatives

DB Incline Row supported with bench
10, 25 @5,13kg and static hold as long as I could on the last rep

DB Pullover
10,12 @5,19kg - a bit light as I haven't done these in a long time, will increase weight

Seated DB Shoulder Press:
16 @19kg

DB Lateral raise
16 @ 5kg with static hold on last rep

Rear Delt Flyes
24 @ 5kg with static hold. A bit light hence high reps, will increase weight

Russian Twists supersetted with Flyes: 90 @ 5kg

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

Legs/Chest (Wednesday)

2 mins Bear Crawls (warm-up)

Barbell Back Squat
20,12,12 @ 20,60,80kg

DB Lunges
12 @2x30kg

Barbell Bench Press
20,10,9,13 @ 20,60,85, 60kg


Russian Twists supersetted with above: 72, 62, 76 @ 5kg

@ventureboy really nice training man. You’re looking really lean

 

[ventureboy]

Day 58 of log, Jan 21 2025

Happy New Year to all the Evo brothers and sisters out there. It's been a while since my last log update.

Things went a little south with the food and drink intake over the Christmas and New Year period, but I kept the low-dose Reta going, which helped me to not stray too far off the path. I had one day (boxing day) where I definitely overate and felt uncomfortably full.

Weight 93.5kg
BF: 10.6% (from Hume Bodypod Scale - not sure how accurate it really is, but I think it's close). Yes, it is time to get new bloodwork done to objectively see where everything is at. Planning that for next week.

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

SLEEP (weekly average over past 7 days)

Total actual sleep (not including awake time): 7h 22m hours (up from 7.1h)
Deep sleep: 1h 1m (down from 1h 3m)
Average REM per night: 1h 27m (up from 1h 8m)

Last night was a bit less total sleep than I've been averaging, but quality still decent.

Blood pressure: average 132/85.
RHR still hovering around 63-65bpm during sleep

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

Compounds:

I increased my Test dose from 20mg to 30mg per day (140mg up to 210mg per week) on Jan 1, 2026. I like it here (for now). No subjective side effects to speak of. I'm considering dropping back to 140mg per week of Test and adding in 100mg Tren per week as an experiment.

Added in DHEA 50mg and Pregnenolone 50mg supp per day due to low progesterone and DHEA-S. I also added in 1 drop per day of Lugol's iodine 2% solution. I'm scheduled to get new labs done next week to see where all the levels are at.

210mg Testosterone weekly (30mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg per day from Day 19-38, then 30mg per day there on))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-c every 3-4 days
2mg Retatrutide weekly
0.5mg BPC-157 Daily
250mg Glutathione subq EOD


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

Supps:

Added in Iodine and Selenium to optimise intake, and more religiously incorporate electrolytes now.

Morning:
Electrolyte Mix (1000mg Sodium, 210mg Potassium, 70mg Magnesium Gluconate) — 2 servings spread out over day
L‑theanine — 200 mg
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
TUDCA Blend — 500 mg
1 drop of Lugol's iodine
200mcg selenium (to complement the iodine since I don't get much of this from my mostly carnivore diet, and eat little seafood or eggs)


Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg
Additional 3mg Melatonin
50mg DHEA
50mg Pregnenalone
300mg Magnesium Lysinate Glycinate


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

Food, Macros and Micros

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

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
90-120s rests between sets, all sets controlled movements, full range of motion, full stop top and bottom (except Monday's)

In the past 3 weeks I've added in a third workout day on Monday to train with my 17-yr old son's sprint training squad. I haven't logged those sessions to date but will do so as of next week. Focus is on heavy, explosive movements (trap bar deadlifts, vertical jumps from squat, box jumps, medicine ball drills) which is not my usual training style but it's fun.

------------------------------------
Back/Shoulders (Wednesday - I missed last Friday's work out so did it today instead)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10,11,6 (first set with bands for warmup)

DB Incline Row supported with bench
13 @25kg and static hold as long as I could on the last rep

DB Pullover
10,10 @10,29kg

Seated DB Shoulder Press:
16 @21.5kg

DB Lateral raise
9 @ 10kg with static hold on last rep

Russian Twists supersetted with Pullover and Shoulder Press: 70,80 @ 5kg

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

I wish everyone well with their physique, training and life goals this year and I'm looking forward to seeing some new loggers join the fray. Logging takes time, but I can say from personal experience it's been an absolute game changer for helping stay on track and be well on the way to achieve things I had almost written off as impossible at my age.

 

[LevButlerov]

Day 58 of log, Jan 21 2025

Happy New Year to all the Evo brothers and sisters out there. It's been a while since my last log update.

Things went a little south with the food and drink intake over the Christmas and New Year period, but I kept the low-dose Reta going, which helped me to not stray too far off the path. I had one day (boxing day) where I definitely overate and felt uncomfortably full.

Weight 93.5kg
BF: 10.6% (from Hume Bodypod Scale - not sure how accurate it really is, but I think it's close). Yes, it is time to get new bloodwork done to objectively see where everything is at. Planning that for next week.

View attachment 170961View attachment 170962


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

SLEEP (weekly average over past 7 days)

Total actual sleep (not including awake time): 7h 22m hours (up from 7.1h)
Deep sleep: 1h 1m (down from 1h 3m)
Average REM per night: 1h 27m (up from 1h 8m)

Last night was a bit less total sleep than I've been averaging, but quality still decent.

View attachment 170960

Blood pressure: average 132/85.
RHR still hovering around 63-65bpm during sleep

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

Compounds:

I increased my Test dose from 20mg to 30mg per day (140mg up to 210mg per week) on Jan 1, 2026. I like it here (for now). No subjective side effects to speak of. I'm considering dropping back to 140mg per week of Test and adding in 100mg Tren per week as an experiment.

Added in DHEA 50mg and Pregnenolone 50mg supp per day due to low progesterone and DHEA-S. I also added in 1 drop per day of Lugol's iodine 2% solution. I'm scheduled to get new labs done next week to see where all the levels are at.

210mg Testosterone weekly (30mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg per day from Day 19-38, then 30mg per day there on))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-c every 3-4 days
2mg Retatrutide weekly
0.5mg BPC-157 Daily
250mg Glutathione subq EOD


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

Supps:

Added in Iodine and Selenium to optimise intake, and more religiously incorporate electrolytes now.

Morning:
Electrolyte Mix (1000mg Sodium, 210mg Potassium, 70mg Magnesium Gluconate) — 2 servings spread out over day
L‑theanine — 200 mg
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
TUDCA Blend — 500 mg
1 drop of Lugol's iodine
200mcg selenium (to complement the iodine since I don't get much of this from my mostly carnivore diet, and eat little seafood or eggs)


Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg
Additional 3mg Melatonin
50mg DHEA
50mg Pregnenalone
300mg Magnesium Lysinate Glycinate


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

Food, Macros and Micros

View attachment 170959

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

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
90-120s rests between sets, all sets controlled movements, full range of motion, full stop top and bottom (except Monday's)

In the past 3 weeks I've added in a third workout day on Monday to train with my 17-yr old son's sprint training squad. I haven't logged those sessions to date but will do so as of next week. Focus is on heavy, explosive movements (trap bar deadlifts, vertical jumps from squat, box jumps, medicine ball drills) which is not my usual training style but it's fun.

------------------------------------
Back/Shoulders (Wednesday - I missed last Friday's work out so did it today instead)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10,11,6 (first set with bands for warmup)

DB Incline Row supported with bench
13 @25kg and static hold as long as I could on the last rep

DB Pullover
10,10 @10,29kg

Seated DB Shoulder Press:
16 @21.5kg

DB Lateral raise
9 @ 10kg with static hold on last rep

Russian Twists supersetted with Pullover and Shoulder Press: 70,80 @ 5kg

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

I wish everyone well with their physique, training and life goals this year and I'm looking forward to seeing some new loggers join the fray. Logging takes time, but I can say from personal experience it's been an absolute game changer for helping stay on track and be well on the way to achieve things I had almost written off as impossible at my age.

Looking lean in the pic and happy to see you back in the EVO family @ventureboy hoping to see more updates from you lets do this again.

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Kopite67]

Day 58 of log, Jan 21 2025

Happy New Year to all the Evo brothers and sisters out there. It's been a while since my last log update.

Things went a little south with the food and drink intake over the Christmas and New Year period, but I kept the low-dose Reta going, which helped me to not stray too far off the path. I had one day (boxing day) where I definitely overate and felt uncomfortably full.

Weight 93.5kg
BF: 10.6% (from Hume Bodypod Scale - not sure how accurate it really is, but I think it's close). Yes, it is time to get new bloodwork done to objectively see where everything is at. Planning that for next week.

View attachment 170961View attachment 170962


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

SLEEP (weekly average over past 7 days)

Total actual sleep (not including awake time): 7h 22m hours (up from 7.1h)
Deep sleep: 1h 1m (down from 1h 3m)
Average REM per night: 1h 27m (up from 1h 8m)

Last night was a bit less total sleep than I've been averaging, but quality still decent.

View attachment 170960

Blood pressure: average 132/85.
RHR still hovering around 63-65bpm during sleep

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

Compounds:

I increased my Test dose from 20mg to 30mg per day (140mg up to 210mg per week) on Jan 1, 2026. I like it here (for now). No subjective side effects to speak of. I'm considering dropping back to 140mg per week of Test and adding in 100mg Tren per week as an experiment.

Added in DHEA 50mg and Pregnenolone 50mg supp per day due to low progesterone and DHEA-S. I also added in 1 drop per day of Lugol's iodine 2% solution. I'm scheduled to get new labs done next week to see where all the levels are at.

210mg Testosterone weekly (30mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg per day from Day 19-38, then 30mg per day there on))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-c every 3-4 days
2mg Retatrutide weekly
0.5mg BPC-157 Daily
250mg Glutathione subq EOD


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

Supps:

Added in Iodine and Selenium to optimise intake, and more religiously incorporate electrolytes now.

Morning:
Electrolyte Mix (1000mg Sodium, 210mg Potassium, 70mg Magnesium Gluconate) — 2 servings spread out over day
L‑theanine — 200 mg
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
TUDCA Blend — 500 mg
1 drop of Lugol's iodine
200mcg selenium (to complement the iodine since I don't get much of this from my mostly carnivore diet, and eat little seafood or eggs)


Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg
Additional 3mg Melatonin
50mg DHEA
50mg Pregnenalone
300mg Magnesium Lysinate Glycinate


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

Food, Macros and Micros

View attachment 170959

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

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
90-120s rests between sets, all sets controlled movements, full range of motion, full stop top and bottom (except Monday's)

In the past 3 weeks I've added in a third workout day on Monday to train with my 17-yr old son's sprint training squad. I haven't logged those sessions to date but will do so as of next week. Focus is on heavy, explosive movements (trap bar deadlifts, vertical jumps from squat, box jumps, medicine ball drills) which is not my usual training style but it's fun.

------------------------------------
Back/Shoulders (Wednesday - I missed last Friday's work out so did it today instead)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10,11,6 (first set with bands for warmup)

DB Incline Row supported with bench
13 @25kg and static hold as long as I could on the last rep

DB Pullover
10,10 @10,29kg

Seated DB Shoulder Press:
16 @21.5kg

DB Lateral raise
9 @ 10kg with static hold on last rep

Russian Twists supersetted with Pullover and Shoulder Press: 70,80 @ 5kg

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

I wish everyone well with their physique, training and life goals this year and I'm looking forward to seeing some new loggers join the fray. Logging takes time, but I can say from personal experience it's been an absolute game changer for helping stay on track and be well on the way to achieve things I had almost written off as impossible at my age.

Great log update brother. As a fellow North of 50 lifter I will love following you along on your odyssey of "age is just a f*ckin' number bro"

 

[Dreamer]

Day 58 of log, Jan 21 2025

Happy New Year to all the Evo brothers and sisters out there. It's been a while since my last log update.

Things went a little south with the food and drink intake over the Christmas and New Year period, but I kept the low-dose Reta going, which helped me to not stray too far off the path. I had one day (boxing day) where I definitely overate and felt uncomfortably full.

Weight 93.5kg
BF: 10.6% (from Hume Bodypod Scale - not sure how accurate it really is, but I think it's close). Yes, it is time to get new bloodwork done to objectively see where everything is at. Planning that for next week.

View attachment 170961View attachment 170962


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

SLEEP (weekly average over past 7 days)

Total actual sleep (not including awake time): 7h 22m hours (up from 7.1h)
Deep sleep: 1h 1m (down from 1h 3m)
Average REM per night: 1h 27m (up from 1h 8m)

Last night was a bit less total sleep than I've been averaging, but quality still decent.

View attachment 170960

Blood pressure: average 132/85.
RHR still hovering around 63-65bpm during sleep

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

Compounds:

I increased my Test dose from 20mg to 30mg per day (140mg up to 210mg per week) on Jan 1, 2026. I like it here (for now). No subjective side effects to speak of. I'm considering dropping back to 140mg per week of Test and adding in 100mg Tren per week as an experiment.

Added in DHEA 50mg and Pregnenolone 50mg supp per day due to low progesterone and DHEA-S. I also added in 1 drop per day of Lugol's iodine 2% solution. I'm scheduled to get new labs done next week to see where all the levels are at.

210mg Testosterone weekly (30mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg per day from Day 19-38, then 30mg per day there on))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-c every 3-4 days
2mg Retatrutide weekly
0.5mg BPC-157 Daily
250mg Glutathione subq EOD


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

Supps:

Added in Iodine and Selenium to optimise intake, and more religiously incorporate electrolytes now.

Morning:
Electrolyte Mix (1000mg Sodium, 210mg Potassium, 70mg Magnesium Gluconate) — 2 servings spread out over day
L‑theanine — 200 mg
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
TUDCA Blend — 500 mg
1 drop of Lugol's iodine
200mcg selenium (to complement the iodine since I don't get much of this from my mostly carnivore diet, and eat little seafood or eggs)


Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg
Additional 3mg Melatonin
50mg DHEA
50mg Pregnenalone
300mg Magnesium Lysinate Glycinate


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

Food, Macros and Micros

View attachment 170959

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

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
90-120s rests between sets, all sets controlled movements, full range of motion, full stop top and bottom (except Monday's)

In the past 3 weeks I've added in a third workout day on Monday to train with my 17-yr old son's sprint training squad. I haven't logged those sessions to date but will do so as of next week. Focus is on heavy, explosive movements (trap bar deadlifts, vertical jumps from squat, box jumps, medicine ball drills) which is not my usual training style but it's fun.

------------------------------------
Back/Shoulders (Wednesday - I missed last Friday's work out so did it today instead)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10,11,6 (first set with bands for warmup)

DB Incline Row supported with bench
13 @25kg and static hold as long as I could on the last rep

DB Pullover
10,10 @10,29kg

Seated DB Shoulder Press:
16 @21.5kg

DB Lateral raise
9 @ 10kg with static hold on last rep

Russian Twists supersetted with Pullover and Shoulder Press: 70,80 @ 5kg

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

I wish everyone well with their physique, training and life goals this year and I'm looking forward to seeing some new loggers join the fray. Logging takes time, but I can say from personal experience it's been an absolute game changer for helping stay on track and be well on the way to achieve things I had almost written off as impossible at my age.

Incredible update brother - lovely detail and the attention to every angle is something else.
Logging does take time but you get alot from it.

Your physique is looking great and I believe your health would be following with the care your taking.

Keep it up

 

[waggat]

Day 58 of log, Jan 21 2025

Happy New Year to all the Evo brothers and sisters out there. It's been a while since my last log update.

Things went a little south with the food and drink intake over the Christmas and New Year period, but I kept the low-dose Reta going, which helped me to not stray too far off the path. I had one day (boxing day) where I definitely overate and felt uncomfortably full.

Weight 93.5kg
BF: 10.6% (from Hume Bodypod Scale - not sure how accurate it really is, but I think it's close). Yes, it is time to get new bloodwork done to objectively see where everything is at. Planning that for next week.

View attachment 170961View attachment 170962


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

SLEEP (weekly average over past 7 days)

Total actual sleep (not including awake time): 7h 22m hours (up from 7.1h)
Deep sleep: 1h 1m (down from 1h 3m)
Average REM per night: 1h 27m (up from 1h 8m)

Last night was a bit less total sleep than I've been averaging, but quality still decent.

View attachment 170960

Blood pressure: average 132/85.
RHR still hovering around 63-65bpm during sleep

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

Compounds:

I increased my Test dose from 20mg to 30mg per day (140mg up to 210mg per week) on Jan 1, 2026. I like it here (for now). No subjective side effects to speak of. I'm considering dropping back to 140mg per week of Test and adding in 100mg Tren per week as an experiment.

Added in DHEA 50mg and Pregnenolone 50mg supp per day due to low progesterone and DHEA-S. I also added in 1 drop per day of Lugol's iodine 2% solution. I'm scheduled to get new labs done next week to see where all the levels are at.

210mg Testosterone weekly (30mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg per day from Day 19-38, then 30mg per day there on))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-c every 3-4 days
2mg Retatrutide weekly
0.5mg BPC-157 Daily
250mg Glutathione subq EOD


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

Supps:

Added in Iodine and Selenium to optimise intake, and more religiously incorporate electrolytes now.

Morning:
Electrolyte Mix (1000mg Sodium, 210mg Potassium, 70mg Magnesium Gluconate) — 2 servings spread out over day
L‑theanine — 200 mg
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
TUDCA Blend — 500 mg
1 drop of Lugol's iodine
200mcg selenium (to complement the iodine since I don't get much of this from my mostly carnivore diet, and eat little seafood or eggs)


Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg
Additional 3mg Melatonin
50mg DHEA
50mg Pregnenalone
300mg Magnesium Lysinate Glycinate


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

Food, Macros and Micros

View attachment 170959

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

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
90-120s rests between sets, all sets controlled movements, full range of motion, full stop top and bottom (except Monday's)

In the past 3 weeks I've added in a third workout day on Monday to train with my 17-yr old son's sprint training squad. I haven't logged those sessions to date but will do so as of next week. Focus is on heavy, explosive movements (trap bar deadlifts, vertical jumps from squat, box jumps, medicine ball drills) which is not my usual training style but it's fun.

------------------------------------
Back/Shoulders (Wednesday - I missed last Friday's work out so did it today instead)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10,11,6 (first set with bands for warmup)

DB Incline Row supported with bench
13 @25kg and static hold as long as I could on the last rep

DB Pullover
10,10 @10,29kg

Seated DB Shoulder Press:
16 @21.5kg

DB Lateral raise
9 @ 10kg with static hold on last rep

Russian Twists supersetted with Pullover and Shoulder Press: 70,80 @ 5kg

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

I wish everyone well with their physique, training and life goals this year and I'm looking forward to seeing some new loggers join the fray. Logging takes time, but I can say from personal experience it's been an absolute game changer for helping stay on track and be well on the way to achieve things I had almost written off as impossible at my age.

Nice update mate. That's interesting that you added iodine. I haven't seen it mentioned here before. Did you have a blood test that showed thyroid issues? A forum I used to be on talked about iodine deficiency a lot.

 

[Allupfromhere]

Day 58 of log, Jan 21 2025

Happy New Year to all the Evo brothers and sisters out there. It's been a while since my last log update.

Things went a little south with the food and drink intake over the Christmas and New Year period, but I kept the low-dose Reta going, which helped me to not stray too far off the path. I had one day (boxing day) where I definitely overate and felt uncomfortably full.

Weight 93.5kg
BF: 10.6% (from Hume Bodypod Scale - not sure how accurate it really is, but I think it's close). Yes, it is time to get new bloodwork done to objectively see where everything is at. Planning that for next week.

View attachment 170961View attachment 170962


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

SLEEP (weekly average over past 7 days)

Total actual sleep (not including awake time): 7h 22m hours (up from 7.1h)
Deep sleep: 1h 1m (down from 1h 3m)
Average REM per night: 1h 27m (up from 1h 8m)

Last night was a bit less total sleep than I've been averaging, but quality still decent.

View attachment 170960

Blood pressure: average 132/85.
RHR still hovering around 63-65bpm during sleep

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

Compounds:

I increased my Test dose from 20mg to 30mg per day (140mg up to 210mg per week) on Jan 1, 2026. I like it here (for now). No subjective side effects to speak of. I'm considering dropping back to 140mg per week of Test and adding in 100mg Tren per week as an experiment.

Added in DHEA 50mg and Pregnenolone 50mg supp per day due to low progesterone and DHEA-S. I also added in 1 drop per day of Lugol's iodine 2% solution. I'm scheduled to get new labs done next week to see where all the levels are at.

210mg Testosterone weekly (30mg Test Enanthate Subq daily (10mg per day from Day 4-18, 20mg per day from Day 19-38, then 30mg per day there on))
10mg Cardarine daily
2mg GHK-CU EOD
1mg MOTS-c every 3-4 days
2mg Retatrutide weekly
0.5mg BPC-157 Daily
250mg Glutathione subq EOD


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

Supps:

Added in Iodine and Selenium to optimise intake, and more religiously incorporate electrolytes now.

Morning:
Electrolyte Mix (1000mg Sodium, 210mg Potassium, 70mg Magnesium Gluconate) — 2 servings spread out over day
L‑theanine — 200 mg
Acetyl‑L‑Carnitine — 1000 mg
1x Centrum Multi
Fish Oil - 5000mg
NMN — 200 mg
NR — 100 mg
TUDCA Blend — 500 mg
1 drop of Lugol's iodine
200mcg selenium (to complement the iodine since I don't get much of this from my mostly carnivore diet, and eat little seafood or eggs)


Night:
L‑theanine — 200 mg
Ashwagandha — 200 mg
Renue Restore PM — 2 capsules (GABA 300mg, 5-HTP 200mg, Apigenin 150mg, Glutathion 130mg, Melatonin 2mg)
Additional Liposomal Glutathione - 260mg
Additional 3mg Melatonin
50mg DHEA
50mg Pregnenalone
300mg Magnesium Lysinate Glycinate


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

Food, Macros and Micros

View attachment 170959

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

TRAINING

40 mins brisk walking per day (10 mins on rising, 30 mins at lunchtime)
30 minute Infra-red Sauna (65C) - twice a week.
90-120s rests between sets, all sets controlled movements, full range of motion, full stop top and bottom (except Monday's)

In the past 3 weeks I've added in a third workout day on Monday to train with my 17-yr old son's sprint training squad. I haven't logged those sessions to date but will do so as of next week. Focus is on heavy, explosive movements (trap bar deadlifts, vertical jumps from squat, box jumps, medicine ball drills) which is not my usual training style but it's fun.

------------------------------------
Back/Shoulders (Wednesday - I missed last Friday's work out so did it today instead)

2 mins Bear Crawls (warm-up)

Underhand close-grip chin-ups (bodyweight)
10,11,6 (first set with bands for warmup)

DB Incline Row supported with bench
13 @25kg and static hold as long as I could on the last rep

DB Pullover
10,10 @10,29kg

Seated DB Shoulder Press:
16 @21.5kg

DB Lateral raise
9 @ 10kg with static hold on last rep

Russian Twists supersetted with Pullover and Shoulder Press: 70,80 @ 5kg

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

I wish everyone well with their physique, training and life goals this year and I'm looking forward to seeing some new loggers join the fray. Logging takes time, but I can say from personal experience it's been an absolute game changer for helping stay on track and be well on the way to achieve things I had almost written off as impossible at my age.

Looking fantastic brother

 

[ventureboy]

Looking lean in the pic and happy to see you back in the EVO family @ventureboy hoping to see more updates from you lets do this again.

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

cheers @LevButlerov the encouragement is always appreciated.

 

[ventureboy]

Great log update brother. As a fellow North of 50 lifter I will love following you along on your odyssey of "age is just a f*ckin' number bro"

Hell yes I much prefer the idea of getting better with the advancement of years. We all have access to so many tools these days with self-prescriablble access to HRT, peptides and the wealth of knowledge online and in forums like this. It's really just a matter of studying, applying the knowledge by getting your hands dirty, then learning from your results and iterating.

 

[ventureboy]

Incredible update brother - lovely detail and the attention to every angle is something else.
Logging does take time but you get alot from it.

Your physique is looking great and I believe your health would be following with the care your taking.

Keep it up

I'm inspired by your example @Dreamer , and appreciate the support.

 

[ventureboy]

Looking fantastic brother

Thank you brother. I was pleasantly surprised when I got the shirt off after new years was over.

 

[Allupfromhere]

Thank you brother. I was pleasantly surprised when I got the shirt off after new years was over.

Haha i would be too if i looked like that mate

 

[ventureboy]

Nice update mate. That's interesting that you added iodine. I haven't seen it mentioned here before. Did you have a blood test that showed thyroid issues? A forum I used to be on talked about iodine deficiency a lot.

I saw a YT post from Dr John Campbell that got me thinking about iodine and how deficiencies are rampant worldwide. I don't do veges really at all, let alone greens, and suupermarket meat here does not have best soil quality for the cows so iodone levels are low. I also don't each much in the way of seafood or fish although I do like it. So I figured a drop a day would be beneficial and put me in a more optimal iodine range rather than just what the population average might be.

 

[Trenhead3cc]

Your stack of peptides and supporting supps are great

 

[ventureboy]

Your stack of peptides and supporting supps are great

A lot of pinning and swallowing pills, but it's worth it brother.

 

[LevButlerov]

cheers @LevButlerov the encouragement is always appreciated.

EVO family support your way @ventureboy

 

[Flash_is_Fast]

A lot of pinning and swallowing pills, but it's worth it brother.

Well, its defo working! Keep it uo!

Have you used tren before?

 

[ventureboy]

Well, its defo working! Keep it uo!

Have you used tren before?

I've never even considered it before. Dr Trevor Bachmeyer's content about it's use in the context of longevity has piqued my interest though. If I was to go down that road, I would probably reduce my Test injections from 210mg down to 140mg, then add back in 70mg per week of Tren.

 

[Flash_is_Fast]

I've never even considered it before. Dr Trevor Bachmeyer's content about it's use in the context of longevity has piqued my interest though. If I was to go down that road, I would probably reduce my Test injections from 210mg down to 140mg, then add back in 70mg per week of Tren.

I'm telling my wife that when i jump on tren. It's for longevity!

She's already told me that stuffs off the menu b/c i don't respond well, but that said I've never tried low dose. 262.5/wk was the lowest Ive gone 525/wk was top and that was hyper aggression and paranoia (but strong AF!).

I think its worth a shot. If you use ace you can get it out of your system in a week or so.

 

[ventureboy]

I'm telling my wife that when i jump on tren. It's for longevity!

She's already told me that stuffs off the menu b/c i don't respond well, but that said I've never tried low dose. 262.5/wk was the lowest Ive gone 525/wk was top and that was hyper aggression and paranoia (but strong AF!).

I think its worth a shot. If you use ace you can get it out of your system in a week or so.

I was thinking somewhere between 70-100mg tops for the Tren. Having said that, I'm also looking at Anvar as the second foray into compounds other than Test. Tren is objectively stronger in every androgenic metric, but the potential side effects give me caution. Ultimately, I guess there is only one way to find out how well it works for me, and that's to conduct my own experiment!

 

[Flash_is_Fast]

I was thinking somewhere between 70-100mg tops for the Tren. Having said that, I'm also looking at Anvar as the second foray into compounds other than Test. Tren is objectively stronger in every androgenic metric, but the potential side effects give me caution. Ultimately, I guess there is only one way to find out how well it works for me, and that's to conduct my own experiment!

True.

The tren hype train is out of control. I mean if you're looking to be a monster in the shortest time possible - this is the way.

I'd add anavar over tren anyday.

Have you thought about a low dose nandrolone, or GH?

Those would be my first go to's.

 

[ventureboy]

True.

The tren hype train is out of control. I mean if you're looking to be a monster in the shortest time possible - this is the way.

I'd add anavar over tren anyday.

Have you thought about a low dose nandrolone, or GH?

Those would be my first go to's.

I have considered GH too. I’ll make that decision soon to add something in or just stick with Test and let the gains come slowly.