Approved Log My Triathlon Performance Log

[Stylidude]

@Stylidude of you have a year, I'd consider a big picture plan that matches your blocks to keep your HTPA functioning, or get a TUE so you can take low dose and your hime free.

Id also consider compounds that boost RBC higher than test for the same dose. I believe primo and eq would both for the bill. Ive never used Primo and its been a couple of decades since ive run EQ and wasn't racing when I ran it, so no clue if it really helped endurance.

Maybe @stevesmi can chime in because he has done Tri's in the past.

I won't run a race where I will be tested for over a year but I need to qualify for this later this year in an untested race"

I am happy to cycle with something like EQ (which I have been intrigued and heard good things about) but if the recommendation is to go TRT and stick to it then again isn't Sustanon the best option or can you do a kind of TRT thing with EQ, (don't know alot about EQ if I'm honest?!

I had heard I would struggle to get a TUE because my decline is consistent with aging and my levels are around 16 and 303?

I don't need a really high T (partly because as you know, I need to keep the weight off), I just would like to keep my mood and recovery so I am there for the family post training if that makes any sense and I can just keep turning out every morning and doing what I love! Also as I say in a previous post, just cause I'm aging I still want to compete in the overall

I really am trying to explore what my options are and make the best decisions.

 

[Stylidude]

are you logging any macros?
i think about 2 weeks and rate is gone in terms of appetite control mostly @Stylidude

Thank you Lev - I was planning to log my Macros and training once a week - is that ok?

 

[Flash_is_Fast]

possibly the T, the psychological support is definitely there, but 20 hours after - most likely placebo. But thats a thing.

You cant put the genie back in the bottle.

The apprehension toward injections will fade. And truth is most people can recover function in time. It wont be top of the range, but its probably not forever or no test.

Lifes better and you'll be healthier on trt. Especially with your training volume. That shit wears in you far more than anything else out there.

You dont have to decide anything. Stay the course. You're in for a fun ride!

 

[Stylidude]

Thanks Flash - appreciate your support and knowledge on all of this!! I am comfortable with the plan and can't wait to see how it unfolds!!

 

[LevButlerov]

Thank you Lev - I was planning to log my Macros and training once a week - is that ok?

that will work

 

[Stylidude]

Ok so weekly training log!!


This was my last week of lets say relaxed on non focussed pre season training before my proper program starts on Monday!

Training:

Sat -
Swim - 1:37Hrs
Bike - 1:30hrs

Sun -

Run - 1:15hrs
Strength - Kettle bell, core and body weight type circuit training 1:00hr


Mon

 

[Stylidude]

Ok so weekly training log!!


This was my last week of lets say relaxed on non focussed pre season training before my proper program starts on Monday!

Training:

Sat -
Swim - 1:37Hrs
Bike - 1:30hrs

Sun -

Run - 1:15hrs
Strength - Kettle bell, core and body weight type circuit training 1:00hr


Mon

Posted by accident - full post to follow!

 

[Stylidude]

Ok so weekly training log!!

This was my last week of lets say relaxed on non-focussed preseason training before my proper program starts on Monday!

Training:



Saturday

Bike – 1:30hrs

Swim – 1:37hrs

Sunday -

Run – 1:15 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12
I know I shouldn’t have done both these on the same day, I was just catching up Thursdays missed session and because I haven’t done a heavy session in 8 weeks, wanted to get the DOMS out before training starts properly next week!!

Monday –
Bike – 1:30hr
Swim – 1:32hr

Tuesday -
Ride – 1:00
Run – 30mins off the bike
Pilates – 1 hr
Strength - Kettlebell, core, unilateral type circuit – 1:00

Wednesday –
Run – 1:05 plus Ice bath

Thursday –
Ride – 1:00hr
Swim – 1:15hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12Am - Easy Swim - 60 mins

Friday –
Swim – easy 1:00hr plus rest day



Diet:

This was good, largely sticking to the ‘normal ‘plan.

Macros –

Average Calories consumed - 2500

Average Calories Burned – 1600

Average Exercise minutes – 155mins

Average Carbs – 220 grams

Average Protein – 164 grams

Average Fat – 85 grams



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed


PEDS:

Reta - .5mg eod, planning to stay at this dose for at least another few weeks
Sustanon 250 62.5mg Sat and Wed

Thoughts -
Felt awesome all week!
Still building up the calories and protein but mindset is changing and it’s coming
Reta – I think this is great – it is elevating my HR on cardio by about 8-10 bpm but going on RPE is no issue.
It is supressing my appetite but am able to still eat the numbers ok – not feeling any more fatigued than I might normally
Felt AWESOME just for the 2 doses of TRT



Questions:


1.
Didn’t take the:

HMB - 2g
L Arginine - 7g
L Glutamine - 7g
Taurine - 3g

Any thoughts on the value of this? Hate the taste and not sure if it does anything?

2.
Haven’t started the N2 guard. Any point with what I am currently on or save it until I start the next phases with SARMS etc

3.
Did the Sustonon in both lateral thighs. Really quite sore and achy later in the day both times. Don’t think it was needle trauma as it didn’t hurt doing, about 6 hrs later quite sore and lasted for 3 days (not soft either!!)
Lev I read somewhere else you recommend injecting the glutes so am going to try this next time.
Used a 25g x 1’ but am thinking 25g x 1.5’ for glute, do I have all of these choices right?

At .25ml of Sustanon, is it worth trying Subq?

4.
Are you happy with the layout and information contained in this log, can add whatever you need but would like to get a kind of template going I can use each week!

Thanks for all of your help so far guys - training Monday!!

 

[LevButlerov]

Ok so weekly training log!!

This was my last week of lets say relaxed on non-focussed preseason training before my proper program starts on Monday!

Training:



Saturday

Bike – 1:30hrs

Swim – 1:37hrs

Sunday -

Run – 1:15 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12
I know I shouldn’t have done both these on the same day, I was just catching up Thursdays missed session and because I haven’t done a heavy session in 8 weeks, wanted to get the DOMS out before training starts properly next week!!

Monday –
Bike – 1:30hr
Swim – 1:32hr

Tuesday -
Ride – 1:00
Run – 30mins off the bike
Pilates – 1 hr
Strength - Kettlebell, core, unilateral type circuit – 1:00

Wednesday –
Run – 1:05 plus Ice bath

Thursday –
Ride – 1:00hr
Swim – 1:15hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12Am - Easy Swim - 60 mins

Friday –
Swim – easy 1:00hr plus rest day



Diet:

This was good, largely sticking to the ‘normal ‘plan.

Macros –

Average Calories consumed - 2500

Average Calories Burned – 1600

Average Exercise minutes – 155mins

Average Carbs – 220 grams

Average Protein – 164 grams

Average Fat – 85 grams



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed


PEDS:

Reta - .5mg eod, planning to stay at this dose for at least another few weeks
Sustanon 250 62.5mg Sat and Wed

Thoughts -
Felt awesome all week!
Still building up the calories and protein but mindset is changing and it’s coming
Reta – I think this is great – it is elevating my HR on cardio by about 8-10 bpm but going on RPE is no issue.
It is supressing my appetite but am able to still eat the numbers ok – not feeling any more fatigued than I might normally
Felt AWESOME just for the 2 doses of TRT



Questions:


1.
Didn’t take the:

HMB - 2g
L Arginine - 7g
L Glutamine - 7g
Taurine - 3g

Any thoughts on the value of this? Hate the taste and not sure if it does anything?

2.
Haven’t started the N2 guard. Any point with what I am currently on or save it until I start the next phases with SARMS etc

3.
Did the Sustonon in both lateral thighs. Really quite sore and achy later in the day both times. Don’t think it was needle trauma as it didn’t hurt doing, about 6 hrs later quite sore and lasted for 3 days (not soft either!!)
Lev I read somewhere else you recommend injecting the glutes so am going to try this next time.
Used a 25g x 1’ but am thinking 25g x 1.5’ for glute, do I have all of these choices right?

At .25ml of Sustanon, is it worth trying Subq?

4.
Are you happy with the layout and information contained in this log, can add whatever you need but would like to get a kind of template going I can use each week!

Thanks for all of your help so far guys - training Monday!!

good training but i dont get your diet, what is it?

1) why? you should take and creatine too
2) n2guard start now
3) you are likely doing the injection wrong
check this and review site how to do injections first before you subQ it https://trtinjections.com
3) i want to get more food on this

 

[Stylidude]

good training but i dont get your diet, what is it?

1) why? you should take and creatine too
2) n2guard start now
3) you are likely doing the injection wrong
check this and review site how to do injections first before you subQ it https://trtinjections.com
3) i want to get more food on this

Thanks heaps for your reply Lev! Just back at you in bullet point!


Diet is the same every day and is attached below.

Breakfast is rigidly the same every day, depending on the morning session will include or disclude 2 slices of toast after. Will sub the lunch protein in the sandwich between chicken and tuna and the diner protein between fish, beef and mostly chicken.

Upshot is 2634 approx calories, 206g carbs, 111 fat and 199g Protein.
Macfros at bottom of table!

As you can see from this weeks log, I'm not quite hitting these at the moment (2500cals, 220 carbs, 85 fat, 164 protein) but building/working on it!!


1. I am on 10mg of Creatine per day listed right up the top there.
Not sure if I have noticed much difference whether on or off the HMB, Glutamine, Arginine, Taurine mix that I was taking daily. It's always hard to tell though! If you say there's good rationale or worth it then I'll take it!

2. Cool, done. What do you reckon 5 or 7 caps per day for me?

3. I am sure user error is a distinct possibility. Will watch and try again for my injection tomorrow and feedback!!

4. Yep, am 10kg over race weight at the moment so trying to lose a kilo a week at this stage but yes as you say I need to take more on! Am building up to it as it goes against my psyche, the reta probably doesn't help but I am changing my mindset and getting my body used to the increased calories! Working on it!!

Will get watching the injection video as right thigh still sore today?!

 

[Stylidude]

Hey, just looked at the link - can tell already I'm, doing it wrong, too low and too far forward!!

Thanks heaps for the resource - just what I needed!!!!

Let you know how it goes tomorrow!!

 

[LevButlerov]

Thanks heaps for your reply Lev! Just back at you in bullet point!


Diet is the same every day and is attached below.
View attachment 168584
Breakfast is rigidly the same every day, depending on the morning session will include or disclude 2 slices of toast after. Will sub the lunch protein in the sandwich between chicken and tuna and the diner protein between fish, beef and mostly chicken.

Upshot is 2634 approx calories, 206g carbs, 111 fat and 199g Protein.
Macfros at bottom of table!

As you can see from this weeks log, I'm not quite hitting these at the moment (2500cals, 220 carbs, 85 fat, 164 protein) but building/working on it!!


1. I am on 10mg of Creatine per day listed right up the top there.
Not sure if I have noticed much difference whether on or off the HMB, Glutamine, Arginine, Taurine mix that I was taking daily. It's always hard to tell though! If you say there's good rationale or worth it then I'll take it!

2. Cool, done. What do you reckon 5 or 7 caps per day for me?

3. I am sure user error is a distinct possibility. Will watch and try again for my injection tomorrow and feedback!!

4. Yep, am 10kg over race weight at the moment so trying to lose a kilo a week at this stage but yes as you say I need to take more on! Am building up to it as it goes against my psyche, the reta probably doesn't help but I am changing my mindset and getting my body used to the increased calories! Working on it!!

Will get watching the injection video as right thigh still sore today?!

You're saying you never change foods at all? thats rare @Stylidude how long you've been doing this?

1) i didnt see the creatine now i see it on the list, can you copy and paste from there here?

2) 5caps ed to start
3) yes please try again and use the site to see how to do it right https://trtinjections.com
3) lets go step by step and see how you do, work it

 

[Flash_is_Fast]

@Stylidude o like creatine, but as you probably know drop it a week before any hilly races so you dont have to drag an extra kilo up climbs.

For me, HMB never lived up to the hype. if you cant tell - that says alot.

Beta alanine? Its a grewt lactate buffer. Has to build up in the system.

Arginine - nah - try 3-5mg pf cialis daily. Better for vasodilation.

Taurine - keep. Great osmotic regulator amd helps with HR stroke volume and helps keep cramps at bay.

 

[Stylidude]

You're saying you never change foods at all? thats rare @Stylidude how long you've been doing this?

1) i didnt see the creatine now i see it on the list, can you copy and paste from there here?

2) 5caps ed to start
3) yes please try again and use the site to see how to do it right https://trtinjections.com
3) lets go step by step and see how you do, work it

Yep, rarely change foods. As I said, often vary the protein depending on what's in the house but the base meals will always largely be the same!
I'm just so data and performance driven, knowing I have the right macros and the reassurance it gives ,far exceeds the need for variety for me. (maybe slightly ocd??!) Food it just fuel for the training and preparation to create perfect numbers for my next blood test I guess

It's easier to shop and plan but I guess also, I'm so time crunched trying to fit in 16-20 hours of training, a full time job and being a good Dad, I just need something I know works and how long it takes to eat and prepare! Variety in my food ranks lower than these other commitments and in this way is just one less thing to worry about and decide on I guess.

I do have a varied diet in the off season, hence my weight fluctuations, but in season I have been developing this food plan diet and sticking to it for a few years now!

Will keep developing it on advice from the group and I have shifted the protein content up but I think I am going to have to tweak the overall calories as well but once I start the gels, drinks etc for quality training, the rigid plan becomes the framework I build these around.

1. Will do!

2. Have looked at the site - also wasn't massaging after the jab, think this is why I was getting a tight ball which is what I think I was feeling. As I said, will have another go tomorrow!!

Thanks again for the advice

 

[Stylidude]

@Stylidude o like creatine, but as you probably know drop it a week before any hilly races so you dont have to drag an extra kilo up climbs.

For me, HMB never lived up to the hype. if you cant tell - that says alot.

Beta alanine? Its a grewt lactate buffer. Has to build up in the system.

Arginine - nah - try 3-5mg pf cialis daily. Better for vasodilation.

Taurine - keep. Great osmotic regulator amd helps with HR stroke volume and helps keep cramps at bay.

Sound advice mate - I guess there was a very famous triathlete who once wrote and article that he was always on HMB, Arginine and Glutamine (this was 20 years ago mind you). I have always taken them because of this but I think because I didn't know why, deep down I'm not sure if I didn't really believe!

Will trial the Cialis, Beta Alanine and Taurine plus or minus the HMB for a bit. Do you have a recommended dose for the Beta Alanine and the Taurine? Have been doing Taurine at 3g per day?

What are your thoughts on the Glutamine?

Thank you again!!!

 

[Mobster]

I always make sure to have less intense sessions esp off cycle.

 

[LevButlerov]

Yep, rarely change foods. As I said, often vary the protein depending on what's in the house but the base meals will always largely be the same!
I'm just so data and performance driven, knowing I have the right macros and the reassurance it gives ,far exceeds the need for variety for me. (maybe slightly ocd??!) Food it just fuel for the training and preparation to create perfect numbers for my next blood test I guess

It's easier to shop and plan but I guess also, I'm so time crunched trying to fit in 16-20 hours of training, a full time job and being a good Dad, I just need something I know works and how long it takes to eat and prepare! Variety in my food ranks lower than these other commitments and in this way is just one less thing to worry about and decide on I guess.

I do have a varied diet in the off season, hence my weight fluctuations, but in season I have been developing this food plan diet and sticking to it for a few years now!

Will keep developing it on advice from the group and I have shifted the protein content up but I think I am going to have to tweak the overall calories as well but once I start the gels, drinks etc for quality training, the rigid plan becomes the framework I build these around.

1. Will do!

2. Have looked at the site - also wasn't massaging after the jab, think this is why I was getting a tight ball which is what I think I was feeling. As I said, will have another go tomorrow!!

Thanks again for the advice

thats good if you're this stable get some food pics up lets see @Stylidude

 

[stevesmi]

Ok so weekly training log!!

This was my last week of lets say relaxed on non-focussed preseason training before my proper program starts on Monday!

Training:



Saturday

Bike – 1:30hrs

Swim – 1:37hrs

Sunday -

Run – 1:15 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12
I know I shouldn’t have done both these on the same day, I was just catching up Thursdays missed session and because I haven’t done a heavy session in 8 weeks, wanted to get the DOMS out before training starts properly next week!!

Monday –
Bike – 1:30hr
Swim – 1:32hr

Tuesday -
Ride – 1:00
Run – 30mins off the bike
Pilates – 1 hr
Strength - Kettlebell, core, unilateral type circuit – 1:00

Wednesday –
Run – 1:05 plus Ice bath

Thursday –
Ride – 1:00hr
Swim – 1:15hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12Am - Easy Swim - 60 mins

Friday –
Swim – easy 1:00hr plus rest day



Diet:

This was good, largely sticking to the ‘normal ‘plan.

Macros –

Average Calories consumed - 2500

Average Calories Burned – 1600

Average Exercise minutes – 155mins

Average Carbs – 220 grams

Average Protein – 164 grams

Average Fat – 85 grams



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed


PEDS:

Reta - .5mg eod, planning to stay at this dose for at least another few weeks
Sustanon 250 62.5mg Sat and Wed

Thoughts -
Felt awesome all week!
Still building up the calories and protein but mindset is changing and it’s coming
Reta – I think this is great – it is elevating my HR on cardio by about 8-10 bpm but going on RPE is no issue.
It is supressing my appetite but am able to still eat the numbers ok – not feeling any more fatigued than I might normally
Felt AWESOME just for the 2 doses of TRT



Questions:


1.
Didn’t take the:

HMB - 2g
L Arginine - 7g
L Glutamine - 7g
Taurine - 3g

Any thoughts on the value of this? Hate the taste and not sure if it does anything?

2.
Haven’t started the N2 guard. Any point with what I am currently on or save it until I start the next phases with SARMS etc

3.
Did the Sustonon in both lateral thighs. Really quite sore and achy later in the day both times. Don’t think it was needle trauma as it didn’t hurt doing, about 6 hrs later quite sore and lasted for 3 days (not soft either!!)
Lev I read somewhere else you recommend injecting the glutes so am going to try this next time.
Used a 25g x 1’ but am thinking 25g x 1.5’ for glute, do I have all of these choices right?

At .25ml of Sustanon, is it worth trying Subq?

4.
Are you happy with the layout and information contained in this log, can add whatever you need but would like to get a kind of template going I can use each week!

Thanks for all of your help so far guys - training Monday!!

@Stylidude n2guard has a lot of benefits a lot of people dont' realize. So it's a really good idea to use it universally even if you're not on a heavy cycle or anything like that. If it's an economic issue then yes I would definitely wait to use sarms because they do have liver toxicity.

 

[Flash_is_Fast]

Sound advice mate - I guess there was a very famous triathlete who once wrote and article that he was always on HMB, Arginine and Glutamine (this was 20 years ago mind you). I have always taken them because of this but I think because I didn't know why, deep down I'm not sure if I didn't really believe!

Will trial the Cialis, Beta Alanine and Taurine plus or minus the HMB for a bit. Do you have a recommended dose for the Beta Alanine and the Taurine? Have been doing Taurine at 3g per day?

What are your thoughts on the Glutamine?

Thank you again!!!

Beta Alanine - 3-5g/d

Taurine is good like you have it.

Glutamine I only remember from when I first started watching nutrition with my training, haven't used in over 2 decades.

Nothing will trump your training, recovery and good nutrition. Unfortunately I don't think there's a tren equivalent for endurance - even EPO according to Lance only improved his FTP by 10%.

Also may want to look into long term TB500 usage. It piqued my curiosity for endurance when I read it increases VEGF and stimulates angiogenesis - one of the big VO2 adaptations you get from endurance training (something EPO does as well if i recall right). Amping up that signal could be big - or nothing we're all just playing games and experimenting really!

 

[ceo]

Ok so weekly training log!!

This was my last week of lets say relaxed on non-focussed preseason training before my proper program starts on Monday!

Training:



Saturday

Bike – 1:30hrs

Swim – 1:37hrs

Sunday -

Run – 1:15 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12
I know I shouldn’t have done both these on the same day, I was just catching up Thursdays missed session and because I haven’t done a heavy session in 8 weeks, wanted to get the DOMS out before training starts properly next week!!

Monday –
Bike – 1:30hr
Swim – 1:32hr

Tuesday -
Ride – 1:00
Run – 30mins off the bike
Pilates – 1 hr
Strength - Kettlebell, core, unilateral type circuit – 1:00

Wednesday –
Run – 1:05 plus Ice bath

Thursday –
Ride – 1:00hr
Swim – 1:15hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12Am - Easy Swim - 60 mins

Friday –
Swim – easy 1:00hr plus rest day



Diet:

This was good, largely sticking to the ‘normal ‘plan.

Macros –

Average Calories consumed - 2500

Average Calories Burned – 1600

Average Exercise minutes – 155mins

Average Carbs – 220 grams

Average Protein – 164 grams

Average Fat – 85 grams



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed


PEDS:

Reta - .5mg eod, planning to stay at this dose for at least another few weeks
Sustanon 250 62.5mg Sat and Wed

Thoughts -
Felt awesome all week!
Still building up the calories and protein but mindset is changing and it’s coming
Reta – I think this is great – it is elevating my HR on cardio by about 8-10 bpm but going on RPE is no issue.
It is supressing my appetite but am able to still eat the numbers ok – not feeling any more fatigued than I might normally
Felt AWESOME just for the 2 doses of TRT



Questions:


1.
Didn’t take the:

HMB - 2g
L Arginine - 7g
L Glutamine - 7g
Taurine - 3g

Any thoughts on the value of this? Hate the taste and not sure if it does anything?

2.
Haven’t started the N2 guard. Any point with what I am currently on or save it until I start the next phases with SARMS etc

3.
Did the Sustonon in both lateral thighs. Really quite sore and achy later in the day both times. Don’t think it was needle trauma as it didn’t hurt doing, about 6 hrs later quite sore and lasted for 3 days (not soft either!!)
Lev I read somewhere else you recommend injecting the glutes so am going to try this next time.
Used a 25g x 1’ but am thinking 25g x 1.5’ for glute, do I have all of these choices right?

At .25ml of Sustanon, is it worth trying Subq?

4.
Are you happy with the layout and information contained in this log, can add whatever you need but would like to get a kind of template going I can use each week!

Thanks for all of your help so far guys - training Monday!!

Bros, good job on this. I like the different questions that you are asking. I'll take number 3 though for you. I think with sustanon sometimes it can hurt. I would switch to test E or test CIP; it's a lot smoother. @Stylidude

 

[Ulter]

Thanks heaps for your reply Lev! Just back at you in bullet point!


Diet is the same every day and is attached below.
View attachment 168584
Breakfast is rigidly the same every day, depending on the morning session will include or disclude 2 slices of toast after. Will sub the lunch protein in the sandwich between chicken and tuna and the diner protein between fish, beef and mostly chicken.

Upshot is 2634 approx calories, 206g carbs, 111 fat and 199g Protein.
Macfros at bottom of table!

As you can see from this weeks log, I'm not quite hitting these at the moment (2500cals, 220 carbs, 85 fat, 164 protein) but building/working on it!!


1. I am on 10mg of Creatine per day listed right up the top there.
Not sure if I have noticed much difference whether on or off the HMB, Glutamine, Arginine, Taurine mix that I was taking daily. It's always hard to tell though! If you say there's good rationale or worth it then I'll take it!

2. Cool, done. What do you reckon 5 or 7 caps per day for me?

3. I am sure user error is a distinct possibility. Will watch and try again for my injection tomorrow and feedback!!

4. Yep, am 10kg over race weight at the moment so trying to lose a kilo a week at this stage but yes as you say I need to take more on! Am building up to it as it goes against my psyche, the reta probably doesn't help but I am changing my mindset and getting my body used to the increased calories! Working on it!!

Will get watching the injection video as right thigh still sore today?!

One of the things you can definitely improve on is the food quality. @Stylidude there's a little too much processed stuff in there. I think if you change it up a little bit and just eat some whole foods, you get even better results.

 

[2Thick]

Ok so weekly training log!!

This was my last week of lets say relaxed on non-focussed preseason training before my proper program starts on Monday!

Training:



Saturday

Bike – 1:30hrs

Swim – 1:37hrs

Sunday -

Run – 1:15 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12
I know I shouldn’t have done both these on the same day, I was just catching up Thursdays missed session and because I haven’t done a heavy session in 8 weeks, wanted to get the DOMS out before training starts properly next week!!

Monday –
Bike – 1:30hr
Swim – 1:32hr

Tuesday -
Ride – 1:00
Run – 30mins off the bike
Pilates – 1 hr
Strength - Kettlebell, core, unilateral type circuit – 1:00

Wednesday –
Run – 1:05 plus Ice bath

Thursday –
Ride – 1:00hr
Swim – 1:15hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12Am - Easy Swim - 60 mins

Friday –
Swim – easy 1:00hr plus rest day



Diet:

This was good, largely sticking to the ‘normal ‘plan.

Macros –

Average Calories consumed - 2500

Average Calories Burned – 1600

Average Exercise minutes – 155mins

Average Carbs – 220 grams

Average Protein – 164 grams

Average Fat – 85 grams



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed


PEDS:

Reta - .5mg eod, planning to stay at this dose for at least another few weeks
Sustanon 250 62.5mg Sat and Wed

Thoughts -
Felt awesome all week!
Still building up the calories and protein but mindset is changing and it’s coming
Reta – I think this is great – it is elevating my HR on cardio by about 8-10 bpm but going on RPE is no issue.
It is supressing my appetite but am able to still eat the numbers ok – not feeling any more fatigued than I might normally
Felt AWESOME just for the 2 doses of TRT



Questions:


1.
Didn’t take the:

HMB - 2g
L Arginine - 7g
L Glutamine - 7g
Taurine - 3g

Any thoughts on the value of this? Hate the taste and not sure if it does anything?

2.
Haven’t started the N2 guard. Any point with what I am currently on or save it until I start the next phases with SARMS etc

3.
Did the Sustonon in both lateral thighs. Really quite sore and achy later in the day both times. Don’t think it was needle trauma as it didn’t hurt doing, about 6 hrs later quite sore and lasted for 3 days (not soft either!!)
Lev I read somewhere else you recommend injecting the glutes so am going to try this next time.
Used a 25g x 1’ but am thinking 25g x 1.5’ for glute, do I have all of these choices right?

At .25ml of Sustanon, is it worth trying Subq?

4.
Are you happy with the layout and information contained in this log, can add whatever you need but would like to get a kind of template going I can use each week!

Thanks for all of your help so far guys - training Monday!!

@Stylidude so far so good. Yes I really do like the log. You can check out the other logs too to get more ideas on how to set this up.

 

[ROIDDERS]

very good workouts. i like the swimming. you dont' see too many doing that but it is really good low impact cardio @Stylidude

Ok so weekly training log!!

This was my last week of lets say relaxed on non-focussed preseason training before my proper program starts on Monday!

Training:



Saturday

Bike – 1:30hrs

Swim – 1:37hrs

Sunday -

Run – 1:15 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12
I know I shouldn’t have done both these on the same day, I was just catching up Thursdays missed session and because I haven’t done a heavy session in 8 weeks, wanted to get the DOMS out before training starts properly next week!!

Monday –
Bike – 1:30hr
Swim – 1:32hr

Tuesday -
Ride – 1:00
Run – 30mins off the bike
Pilates – 1 hr
Strength - Kettlebell, core, unilateral type circuit – 1:00

Wednesday –
Run – 1:05 plus Ice bath

Thursday –
Ride – 1:00hr
Swim – 1:15hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12Am - Easy Swim - 60 mins

Friday –
Swim – easy 1:00hr plus rest day



Diet:

This was good, largely sticking to the ‘normal ‘plan.

Macros –

Average Calories consumed - 2500

Average Calories Burned – 1600

Average Exercise minutes – 155mins

Average Carbs – 220 grams

Average Protein – 164 grams

Average Fat – 85 grams



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed


PEDS:

Reta - .5mg eod, planning to stay at this dose for at least another few weeks
Sustanon 250 62.5mg Sat and Wed

Thoughts -
Felt awesome all week!
Still building up the calories and protein but mindset is changing and it’s coming
Reta – I think this is great – it is elevating my HR on cardio by about 8-10 bpm but going on RPE is no issue.
It is supressing my appetite but am able to still eat the numbers ok – not feeling any more fatigued than I might normally
Felt AWESOME just for the 2 doses of TRT



Questions:


1.
Didn’t take the:

HMB - 2g
L Arginine - 7g
L Glutamine - 7g
Taurine - 3g

Any thoughts on the value of this? Hate the taste and not sure if it does anything?

2.
Haven’t started the N2 guard. Any point with what I am currently on or save it until I start the next phases with SARMS etc

3.
Did the Sustonon in both lateral thighs. Really quite sore and achy later in the day both times. Don’t think it was needle trauma as it didn’t hurt doing, about 6 hrs later quite sore and lasted for 3 days (not soft either!!)
Lev I read somewhere else you recommend injecting the glutes so am going to try this next time.
Used a 25g x 1’ but am thinking 25g x 1.5’ for glute, do I have all of these choices right?

At .25ml of Sustanon, is it worth trying Subq?

4.
Are you happy with the layout and information contained in this log, can add whatever you need but would like to get a kind of template going I can use each week!

Thanks for all of your help so far guys - training Monday!!

 

[ballin2504]

Ok so weekly training log!!

This was my last week of lets say relaxed on non-focussed preseason training before my proper program starts on Monday!

Training:



Saturday

Bike – 1:30hrs

Swim – 1:37hrs

Sunday -

Run – 1:15 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12
I know I shouldn’t have done both these on the same day, I was just catching up Thursdays missed session and because I haven’t done a heavy session in 8 weeks, wanted to get the DOMS out before training starts properly next week!!

Monday –
Bike – 1:30hr
Swim – 1:32hr

Tuesday -
Ride – 1:00
Run – 30mins off the bike
Pilates – 1 hr
Strength - Kettlebell, core, unilateral type circuit – 1:00

Wednesday –
Run – 1:05 plus Ice bath

Thursday –
Ride – 1:00hr
Swim – 1:15hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12Am - Easy Swim - 60 mins

Friday –
Swim – easy 1:00hr plus rest day



Diet:

This was good, largely sticking to the ‘normal ‘plan.

Macros –

Average Calories consumed - 2500

Average Calories Burned – 1600

Average Exercise minutes – 155mins

Average Carbs – 220 grams

Average Protein – 164 grams

Average Fat – 85 grams



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed


PEDS:

Reta - .5mg eod, planning to stay at this dose for at least another few weeks
Sustanon 250 62.5mg Sat and Wed

Thoughts -
Felt awesome all week!
Still building up the calories and protein but mindset is changing and it’s coming
Reta – I think this is great – it is elevating my HR on cardio by about 8-10 bpm but going on RPE is no issue.
It is supressing my appetite but am able to still eat the numbers ok – not feeling any more fatigued than I might normally
Felt AWESOME just for the 2 doses of TRT



Questions:


1.
Didn’t take the:

HMB - 2g
L Arginine - 7g
L Glutamine - 7g
Taurine - 3g

Any thoughts on the value of this? Hate the taste and not sure if it does anything?

2.
Haven’t started the N2 guard. Any point with what I am currently on or save it until I start the next phases with SARMS etc

3.
Did the Sustonon in both lateral thighs. Really quite sore and achy later in the day both times. Don’t think it was needle trauma as it didn’t hurt doing, about 6 hrs later quite sore and lasted for 3 days (not soft either!!)
Lev I read somewhere else you recommend injecting the glutes so am going to try this next time.
Used a 25g x 1’ but am thinking 25g x 1.5’ for glute, do I have all of these choices right?

At .25ml of Sustanon, is it worth trying Subq?

4.
Are you happy with the layout and information contained in this log, can add whatever you need but would like to get a kind of template going I can use each week!

Thanks for all of your help so far guys - training Monday!!

@Stylidude get on n2guard now man. I run that stuff year round.

 

[Stylidude]

thats good if you're this stable get some food pics up lets see @Stylidude

On it Lev, will have a little bit of a food and training day in the life from an endurance athlete perspective in the next day or so!!

 

[Stylidude]

@Stylidude n2guard has a lot of benefits a lot of people dont' realize. So it's a really good idea to use it universally even if you're not on a heavy cycle or anything like that. If it's an economic issue then yes I would definitely wait to use sarms because they do have liver toxicity.

Thanks @stevesmi . On it now, everybody seems to advise using it and as you say, it obviously has many benefits. I kind of like and want to look after my liver too, regardless of whether I am on or off anything!!

Have started it at 5 caps per day!

 

[Stylidude]

Beta Alanine - 3-5g/d

Taurine is good like you have it.

Glutamine I only remember from when I first started watching nutrition with my training, haven't used in over 2 decades.

Nothing will trump your training, recovery and good nutrition. Unfortunately I don't think there's a tren equivalent for endurance - even EPO according to Lance only improved his FTP by 10%.

Also may want to look into long term TB500 usage. It piqued my curiosity for endurance when I read it increases VEGF and stimulates angiogenesis - one of the big VO2 adaptations you get from endurance training (something EPO does as well if i recall right). Amping up that signal could be big - or nothing we're all just playing games and experimenting really!

Thanks heaps @Flash_is_Fast . Have ordered the Beta Alanine and the Cialis powder.

Agreed about the training and recovery and nutrition. I guess over the years I have mostly been on top of all of these.

I think I train harder and with more focus than most. I use ice baths and saunas for recovery etc, I try to have a good diet and supplementation, although, I have already learned so much more from being on this forum. I guess I am saying I hope o have all of this largely covered!

I am looking for the marginal gains now although your 5 point increase in Vo2 from Gw is not marginal for me!

Equally, not sure if the way I have worked the maths formula is applicable but a 5% gain in performance is the difference between 4th and 1st in most Ironman races. I am thinking 10% is an hour over a 10 hour Ironman - that's 7th to first in my last race. Anything that will help will be much appreciated but I think maybe the biggest thing for me will be the TRT/Sports TRT.

We know T will only help endurance performance so much but as I'm aging its the ability to keep doing the training and yet still have a good family balance that matters.

Also, I know how to train and I am ok doing the miles, its just the miles don't back up as easy as they used to. I also know what I would expect from those miles and again, its just not materialising like it used to.

I'd take the dietary advice and the TRT alone but any thing else will be just the best icing on the cake!!

Also as I've said to you in the past - I just love learning new skills and in a sport where I thought I had it all covered, this is just sooo interesting to open up a whole new door, as well as just really feeding my mind and learning and understanding biochemistry!!

Loving being around such a learned and unrestricted new group and population so thanks so much to everyone who is contributing!!

 

[Stylidude]

Bros, good job on this. I like the different questions that you are asking. I'll take number 3 though for you. I think with sustanon sometimes it can hurt. I would switch to test E or test CIP; it's a lot smoother. @Stylidude

Thanks @ceo Did another lateral thigh IM yesterday. I think a lot better for massaging the area after, still a little soreness today but less restrictive as the injection site was more lateral on the thigh!

Still a decent bruised feeling which came on almost 24hrs post injection - open to more thoughts on Sustanon v other TRT products - will try Glute next time though, see if its different again!

 

[Stylidude]

One of the things you can definitely improve on is the food quality. @Stylidude there's a little too much processed stuff in there. I think if you change it up a little bit and just eat some whole foods, you get even better results.

Thank you @Ulter !

Can you help me with this - as I say I am constantly evolving a 'standard day' to be better and I hate processed foods but I am not 100% sure of how we would define these at the level you guys diets are at!

All of the chicken is bought fresh and home steamed. The bread is really good quality and the tuna is the best you can buy (from a can!!) and all the sandwiches and guac are homemade. The granola is really just good quality nuts.

Is it too much protein powder - do you think I should try to eat a chicken breast of steak instead?

Any help would be much appreciated!! Thank you!

 

[Stylidude]

@Stylidude so far so good. Yes I really do like the log. You can check out the other logs too to get more ideas on how to set this up.

Thank you!! Will do and am!!

 

[Stylidude]

very good workouts. i like the swimming. you dont' see too many doing that but it is really good low impact cardio @Stylidude

Thanks Roidders. It is pretty much the best Cardio - will normally get through about 12-14km per week so around 8hrs per week - that gets tough but the lung work helps the bike and run soo much!!

Can do it when its really hot or really cold or rainy or through the majority of injuries! Gives a great shape too!!

 

[Stylidude]

@Stylidude get on n2guard now man. I run that stuff year round.

I am with you now @ballin2504 ! On it 5 caps a day now!!

 

[stevesmi]

Thanks @stevesmi . On it now, everybody seems to advise using it and as you say, it obviously has many benefits. I kind of like and want to look after my liver too, regardless of whether I am on or off anything!!

Have started it at 5 caps per day!

You definitely will feel the difference and see it in your blood work

 

[ROIDDERS]

Thanks Roidders. It is pretty much the best Cardio - will normally get through about 12-14km per week so around 8hrs per week - that gets tough but the lung work helps the bike and run soo much!!

Can do it when its really hot or really cold or rainy or through the majority of injuries! Gives a great shape too!!

Where do you usually swim at? I don't really like swimming in pools. It's super nasty and chlorine really messes up my skin.

 

[2Thick]

Thank you!! Will do and am!!

keep that iron flinging

 

[ceo]

Thanks @ceo Did another lateral thigh IM yesterday. I think a lot better for massaging the area after, still a little soreness today but less restrictive as the injection site was more lateral on the thigh!

Still a decent bruised feeling which came on almost 24hrs post injection - open to more thoughts on Sustanon v other TRT products - will try Glute next time though, see if its different again!

Bros, keep trying different muscles. That's what you got to do.

 

[Ulter]

Thank you @Ulter !

Can you help me with this - as I say I am constantly evolving a 'standard day' to be better and I hate processed foods but I am not 100% sure of how we would define these at the level you guys diets are at!

All of the chicken is bought fresh and home steamed. The bread is really good quality and the tuna is the best you can buy (from a can!!) and all the sandwiches and guac are homemade. The granola is really just good quality nuts.

Is it too much protein powder - do you think I should try to eat a chicken breast of steak instead?

Any help would be much appreciated!! Thank you!

View attachment 169594

Keep it up man. The iron game is so much easier when you're eating great.

As far as steak versus chicken breast, in some cases a nice grass-fed steak is going to be more nutritional than a low-quality chicken breast. It just depends on the quality you get.

 

[LevButlerov]

On it Lev, will have a little bit of a food and training day in the life from an endurance athlete perspective in the next day or so!!

awesome

 

[Stylidude]

Hi Guys,


The following is just a random snap shot of last Saturday so you can kind of see what I am doing and what I am eating.


Obviously this sort of training is a little different to what most are doing on here and I hope it gives you a little understanding into what a ‘normal’ day for me looks like!


I started a 24 week build up to my next race on Monday.


This day is sort of a pre-season day – most Saturdays will be similar to this but they all build from here!


Hope it is interesting for you?





Wake - 4:20am



Breakfast – 4:40am –

Betaglucare (specialist oats) , blueberries, coconut yoghurt, mixed nuts and Oat Milk with a cup of tea with Oat milk and ½ a teaspoon of sugar.




Pre- Ride:

Bsc Pre Workout drink mixed with 5g of Creatine and soon to be Beta Alanine, Taurine and maybe 2.5 to 5 g of Cialis??



Bike Ride - 5:00am –

3:00 Hrs – approx. 90km

Ave Heart Rate – 136 BPM

Calories Burned – 1,613

Calories Taken on – 120g Carbs, 480Cals

1L of Electrolyte Fluid per hour.

I measured fluid loss per hour and mine comes in in a hot environment around this rate!



*Note – As its preseason and I’m looking to lose weight I take on not too much Carbs. During the base phase of training I will take on 60-90g of Carbs per hour 240-360Cals per hour).

As I get closer to the race, and during the race, I will take on 120g of Carbs per hour or 480Cals per hour!



Home - 8:00am

Run – 8:10 - Within 10 mins of getting off the bike

Pre Run – Caffeinated gel – 60g Carbs, 120Cals

30mins – approx. 6.5Km

Ave HR – 152 (It was HOT so the HR is about 10 beats more and I think the Reta adds another 8 or so?!)

Calories Burned – 446

Calories taken on – 0



Home 8:40ish

Breakfast 2 –

9:00am – 2 Pieces of Soy and Linseed Toast, butter, 1 with Vegemite and 1 with jam.

Protein Shake, Fibre and 5mg Creatine ad all of my Vitamins





10:00am – Swim

Pre Swim – 45g Carbs, 180Cals

Swim – 1:53 Hrs – 4,400m

Ave HR – 134Bpm

Calories Burned – 1,257Cals

Calories taken on – 1L sports drink with 190 cals and 100mg Caffeine



12:30 – Home

BSc Protein Water – 500ml

1:00 - Lunch

Chicken sandwich on Soy and Linseed Bread with a bit of salad, cheese and avocado.

Nut Protein bar, apple

Protein Shake with Fibre


2:00 – Sleep – 1.5 hours

3:30 – Wake



6:00pm – Dinner

Protein Bagel with fresh Avocado, Smoked Salmon, Salmon and Cream Cheese

Protein Shake



6:30pm – 3 low Carbs bottles of beer.

Hey its pre season and its been a big day

Calories- 258

9:00pm

Magnesium drink, Ashgawanda tablet



9:30pm – bed
Start Again tomorrow!!



Calorie Goal – 1,810

Totals Calories Burned through Exercise – 3,316

Total Calories taken in – 3,907

Total Protein – 189g

Calories short of Goal – 1,219



Ate well but not enough Calories obviously!!


Sort of ok in the preseason while performance less important and trying to lose weight but had to get up at 4:40 the next morning and go for a 1:40hr run – felt the calorie deficit here and struggled with this a little!!


As I say, this is pre-season.

Today I covered 2 hrs of swimming, 30min run and a 3:30 bike.


This will progress from here, the swim will stay the same but the bike will peak at around 7 hours and the run off it at about 50mins.


As you can see its hard to task to take on enough food to keep up with the calories burned!!


Hope this help and you find it interesting, certainly., I hope it contributes to overall knowledge of the Evo community an give an insight into what I and we are up to in the endurance world!!

love to hear you thoughts!!

 

[LevButlerov]

Hi Guys,


The following is just a random snap shot of last Saturday so you can kind of see what I am doing and what I am eating.


Obviously this sort of training is a little different to what most are doing on here and I hope it gives you a little understanding into what a ‘normal’ day for me looks like!


I started a 24 week build up to my next race on Monday.


This day is sort of a pre-season day – most Saturdays will be similar to this but they all build from here!


Hope it is interesting for you?





Wake - 4:20am



Breakfast – 4:40am –

Betaglucare (specialist oats) , blueberries, coconut yoghurt, mixed nuts and Oat Milk with a cup of tea with Oat milk and ½ a teaspoon of sugar.


View attachment 171866

Pre- Ride:

Bsc Pre Workout drink mixed with 5g of Creatine and soon to be Beta Alanine, Taurine and maybe 2.5 to 5 g of Cialis??



Bike Ride - 5:00am –

3:00 Hrs – approx. 90km

Ave Heart Rate – 136 BPM

Calories Burned – 1,613

Calories Taken on – 120g Carbs, 480Cals

1L of Electrolyte Fluid per hour.

I measured fluid loss per hour and mine comes in in a hot environment around this rate!



*Note – As its preseason and I’m looking to lose weight I take on not too much Carbs. During the base phase of training I will take on 60-90g of Carbs per hour 240-360Cals per hour).

As I get closer to the race, and during the race, I will take on 120g of Carbs per hour or 480Cals per hour!



Home - 8:00am

Run – 8:10 - Within 10 mins of getting off the bike

Pre Run – Caffeinated gel – 60g Carbs, 120Cals

30mins – approx. 6.5Km

Ave HR – 152 (It was HOT so the HR is about 10 beats more and I think the Reta adds another 8 or so?!)

Calories Burned – 446

Calories taken on – 0



Home 8:40ish

Breakfast 2 –

9:00am – 2 Pieces of Soy and Linseed Toast, butter, 1 with Vegemite and 1 with jam.

Protein Shake, Fibre and 5mg Creatine ad all of my Vitamins

View attachment 171867



10:00am – Swim

Pre Swim – 45g Carbs, 180Cals

Swim – 1:53 Hrs – 4,400m

Ave HR – 134Bpm

Calories Burned – 1,257Cals

Calories taken on – 1L sports drink with 190 cals and 100mg Caffeine



12:30 – Home

BSc Protein Water – 500ml

1:00 - Lunch

Chicken sandwich on Soy and Linseed Bread with a bit of salad, cheese and avocado.

Nut Protein bar, apple

Protein Shake with Fibre
View attachment 171869

2:00 – Sleep – 1.5 hours

3:30 – Wake



6:00pm – Dinner

Protein Bagel with fresh Avocado, Smoked Salmon, Salmon and Cream Cheese

Protein Shake

View attachment 171868

6:30pm – 3 low Carbs bottles of beer.

Hey its pre season and its been a big day

Calories- 258

9:00pm

Magnesium drink, Ashgawanda tablet



9:30pm – bed
Start Again tomorrow!!



Calorie Goal – 1,810

Totals Calories Burned through Exercise – 3,316

Total Calories taken in – 3,907

Total Protein – 189g

Calories short of Goal – 1,219



Ate well but not enough Calories obviously!!


Sort of ok in the preseason while performance less important and trying to lose weight but had to get up at 4:40 the next morning and go for a 1:40hr run – felt the calorie deficit here and struggled with this a little!!


As I say, this is pre-season.

Today I covered 2 hrs of swimming, 30min run and a 3:30 bike.


This will progress from here, the swim will stay the same but the bike will peak at around 7 hours and the run off it at about 50mins.


As you can see its hard to task to take on enough food to keep up with the calories burned!!


Hope this help and you find it interesting, certainly., I hope it contributes to overall knowledge of the Evo community an give an insight into what I and we are up to in the endurance world!!

love to hear you thoughts!!

are you getting enough calories here or macros for the output?

 

[Stylidude]

are you getting enough calories here or macros for the output?

Hey Lev,

No I'm really not am I?!
I think its sort of ok because its pre-season and I'm really trying to shed the offseason weight so still have around 6-10kg to shed to get to race weight but I'm miles off at times.

I need to get my in exercise nutrition right over the next few weeks as it's here I think that I make up the deficit.

I'm on it and I'll keep working through it and keep you posted!!

Posting stuff like this is great cause it keeps me honest and analysing everything especially when I read it from your point of few, can't 'spin' it to myself!

 

[Stylidude]

This weeks training log!!

First structured week of training - 23 weeks till my next event!!

Training:



Saturday - as per the previous post!

Bike – 3:00hrs

Run - 30mins

Swim – 1:57hrs

Sunday -

Run – 1:30 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00



Monday –

Swim – 1:26hr

Tuesday -
Ride – 1:13 - Vo2 max ints
Run – 40mins off the bike
Pilates – 1 hr
Strength - Kettlebell, core, unilateral type circuit – 1:00

Wednesday –
Run – 1:15 plus Ice bath
Swim - 59mins
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12Am - Easy Swim - 60 mins

Thursday –
Ride – 1:28hr
Swim – 1:55hr

Friday –
Swim – easy 1:25hr plus rest day



Diet:



This was good, largely sticking to the ‘normal ‘plan as per attached - didn't really deviate this week except consuming a few more gels and sports drinks while exercising and adding a protein water a day to drink at work. Framework attached!

Macros –

Average Calories consumed - 2600

Average Calories Burned – 1600

Average Exercise minutes – 155mins

Average Carbs – 280 grams

Average Protein – 180 grams

Average Fat – 85 grams



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed
5 caps N2Gaurd


PEDS:

Reta - .5mg eod, planning to up this next week to 1mg 2 x week and see how it goes!
Sustanon 250 62.5mg Sat and Wed

Thoughts -

Felt awesome all week!

Still building up the calories and protein but mindset is changing and it’s coming!

Reta – I think this is great – it is elevating my HR on cardio by about 8-10 bpm but going on RPE is no issue.
It is supressing my appetite but am able to still eat the numbers ok – not feeling any more fatigued than I might normally
Felt AWESOME just for the 2 doses of TRT

Loving the Reta and the Sustanon - I can feel where they both work for me!!

Upped the Protein this week to a consistant 180g per day with the help of some protein water.

I don't drink enough during the day at the best of times. This tastes nice, is low cal and carb so makes me like to drink it but includes 25g of protein - everyone's a winner!!

Injecting the Sustanon in the Glutes was a game changer - still a little pip but soooo much better - this I can do long term now as the pip doesn't effect my training like it did in the thigh!



Questions:


1.
Am going to develop my pre workout drink to include:

Creatine 5mg (will take another 5mg before bed to prevent too much water retention)
HMB - 2mg
Taurine - 3mg
Beta Alinine - 3-5mg
Cialis - 3-5mg

Happy with these supplements now?

Everything else seems to be ticking along nicely though.

The best first weeks training I've had in a long time!!



Thanks for all of your help so far guys, any thought or help would be much appreciated!!!!

 

[LevButlerov]

Hey Lev,

No I'm really not am I?!
I think its sort of ok because its pre-season and I'm really trying to shed the offseason weight so still have around 6-10kg to shed to get to race weight but I'm miles off at times.

I need to get my in exercise nutrition right over the next few weeks as it's here I think that I make up the deficit.

I'm on it and I'll keep working through it and keep you posted!!

Posting stuff like this is great cause it keeps me honest and analysing everything especially when I read it from your point of few, can't 'spin' it to myself!

You can do pre season but seems you should up the macros

 

[LevButlerov]

This weeks training log!!

First structured week of training - 23 weeks till my next event!!

Training:



Saturday - as per the previous post!

Bike – 3:00hrs

Run - 30mins

Swim – 1:57hrs

Sunday -

Run – 1:30 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00



Monday –

Swim – 1:26hr

Tuesday -
Ride – 1:13 - Vo2 max ints
Run – 40mins off the bike
Pilates – 1 hr
Strength - Kettlebell, core, unilateral type circuit – 1:00

Wednesday –
Run – 1:15 plus Ice bath
Swim - 59mins
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12Am - Easy Swim - 60 mins

Thursday –
Ride – 1:28hr
Swim – 1:55hr

Friday –
Swim – easy 1:25hr plus rest day



Diet:

View attachment 172194

This was good, largely sticking to the ‘normal ‘plan as per attached - didn't really deviate this week except consuming a few more gels and sports drinks while exercising and adding a protein water a day to drink at work. Framework attached!

Macros –

Average Calories consumed - 2600

Average Calories Burned – 1600

Average Exercise minutes – 155mins

Average Carbs – 280 grams

Average Protein – 180 grams

Average Fat – 85 grams



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed
5 caps N2Gaurd


PEDS:

Reta - .5mg eod, planning to up this next week to 1mg 2 x week and see how it goes!
Sustanon 250 62.5mg Sat and Wed

Thoughts -

Felt awesome all week!

Still building up the calories and protein but mindset is changing and it’s coming!

Reta – I think this is great – it is elevating my HR on cardio by about 8-10 bpm but going on RPE is no issue.
It is supressing my appetite but am able to still eat the numbers ok – not feeling any more fatigued than I might normally
Felt AWESOME just for the 2 doses of TRT

Loving the Reta and the Sustanon - I can feel where they both work for me!!

Upped the Protein this week to a consistant 180g per day with the help of some protein water.

I don't drink enough during the day at the best of times. This tastes nice, is low cal and carb so makes me like to drink it but includes 25g of protein - everyone's a winner!!

Injecting the Sustanon in the Glutes was a game changer - still a little pip but soooo much better - this I can do long term now as the pip doesn't effect my training like it did in the thigh!



Questions:


1.
Am going to develop my pre workout drink to include:

Creatine 5mg (will take another 5mg before bed to prevent too much water retention)
HMB - 2mg
Taurine - 3mg
Beta Alinine - 3-5mg
Cialis - 3-5mg

Happy with these supplements now?

Everything else seems to be ticking along nicely though.

The best first weeks training I've had in a long time!!



Thanks for all of your help so far guys, any thought or help would be much appreciated!!!!

I think your protein is too low imo
your preworkout drink? sure but take cialis 2 hours out

 

[Stylidude]

I think your protein is too low imo
your preworkout drink? sure but take cialis 2 hours out

Thanks heaps for getting back Lev -

2 hours before training for the Cialis. Any use if I can only take it around 30 mins before?

 

[Stylidude]

You can do pre season but seems you should up the macros

Again, thanks heaps for analysing - what do you think my macros and particularly my protein should be? Happy to really drill these down as I guess this is the most fundamental improvements I can make here!!

 

[LevButlerov]

Again, thanks heaps for analysing - what do you think my macros and particularly my protein should be? Happy to really drill these down as I guess this is the most fundamental improvements I can make here!!

I would start by hitting 220 protein

Average Protein – 180 grams

 

[LevButlerov]

Thanks heaps for getting back Lev -

2 hours before training for the Cialis. Any use if I can only take it around 30 mins before?

you can take it 30min before just go sublingual @Stylidude

 

[Stylidude]

I would start by hitting 220 protein

Done!!

I will make it happen - thank you!!

 

[LevButlerov]

Done!!

I will make it happen - thank you!!

perfect

 

[Stylidude]

Wow!!! Just got back from my long run for the week!

This is always hard as it comes the day after my 'big' Saturday that I shared a couple of posts ago!

I felt a million bucks, so much more leg strength or less fatigue from the previous day! Just tapping the road with my quads and calves rather than stuck to the road surviving!

I am sure that changing my diet has helped a ton, especially upping the protein which I will up again to 220 per day!

The TRT thing tough is life changing. There is a hill 10mins from the end of my run, I've run it a thousand times and I know how it feels every time, its never felt any different kind of like you hare stuck to the path, your legs are gone and you are kind of low in the road.

Today I could just feel the power in my glutes and quads and just dominated it - this isn't placebo this is a step change!!

While I was running though I also realised that my mood was better, my life balance and just the way I interacted with the family was better. Training no longer dominates my life, I do it, recover and move on?! This is all I originally came to you guys for!

I've been on 125mg per week of Sustanon for 3 1.2 weeks now - Life is better on this TRT, in so many aspects. Makes me wonder why it's not a mainstream choice that a person can decide to make to better themselves as they age?


I am so grateful for everyone's help - really!

 

[LevButlerov]

Wow!!! Just got back from my long run for the week!

This is always hard as it comes the day after my 'big' Saturday that I shared a couple of posts ago!

I felt a million bucks, so much more leg strength or less fatigue from the previous day! Just tapping the road with my quads and calves rather than stuck to the road surviving!

I am sure that changing my diet has helped a ton, especially upping the protein which I will up again to 220 per day!

The TRT thing tough is life changing. There is a hill 10mins from the end of my run, I've run it a thousand times and I know how it feels every time, its never felt any different kind of like you hare stuck to the path, your legs are gone and you are kind of low in the road.

Today I could just feel the power in my glutes and quads and just dominated it - this isn't placebo this is a step change!!

While I was running though I also realised that my mood was better, my life balance and just the way I interacted with the family was better. Training no longer dominates my life, I do it, recover and move on?! This is all I originally came to you guys for!

I've been on 125mg per week of Sustanon for 3 1.2 weeks now - Life is better on this TRT, in so many aspects. Makes me wonder why it's not a mainstream choice that a person can decide to make to better themselves as they age?


I am so grateful for everyone's help - really!

Happy you're positive here any food training updates? @Stylidude

 

[Stylidude]

Happy you're positive here any food training updates? @Stylidude

Aah, just trying to work out how i get 220g of protein into my life?

I think I'm just going to double my lunch and dinner or try to snack on say a chicken breast or steak with breakfast, mid morning and mid afternoon?
Gotta up my eating game = - This is such a mindset change for me and probably most endurance athletes.

Determined though - off to buy and airfryer?!

 

[Stylidude]

I'm guessing it's not healthy to drink more than 3 protein shakes and a protein water a day - I am assuming beyond this I should be getting it from whole foods?

Again, sorry to be such a noob! I saw on another log a guy eating over 300g of protein per day - blows me out thinking about how he gets that done ( all the other comments normalised it though!!)

Everything everyone's given to me has worked so well so far so taking it on!!!!

 

[LevButlerov]

Aah, just trying to work out how i get 220g of protein into my life?

I think I'm just going to double my lunch and dinner or try to snack on say a chicken breast or steak with breakfast, mid morning and mid afternoon?
Gotta up my eating game = - This is such a mindset change for me and probably most endurance athletes.

Determined though - off to buy and airfryer?!

double what you can do and get an airfryer too

I'm guessing it's not healthy to drink more than 3 protein shakes and a protein water a day - I am assuming beyond this I should be getting it from whole foods?

Again, sorry to be such a noob! I saw on another log a guy eating over 300g of protein per day - blows me out thinking about how he gets that done ( all the other comments normalised it though!!)

Everything everyone's given to me has worked so well so far so taking it on!!!!

i think its healthy relative to eating donuts but not as good as eating chicken breast, you need to always see a middle ground @Stylidude

 

[Flash_is_Fast]

Hi Guys,


The following is just a random snap shot of last Saturday so you can kind of see what I am doing and what I am eating.


Obviously this sort of training is a little different to what most are doing on here and I hope it gives you a little understanding into what a ‘normal’ day for me looks like!


I started a 24 week build up to my next race on Monday.


This day is sort of a pre-season day – most Saturdays will be similar to this but they all build from here!


Hope it is interesting for you?





Wake - 4:20am



Breakfast – 4:40am –

Betaglucare (specialist oats) , blueberries, coconut yoghurt, mixed nuts and Oat Milk with a cup of tea with Oat milk and ½ a teaspoon of sugar.


View attachment 171866

Pre- Ride:

Bsc Pre Workout drink mixed with 5g of Creatine and soon to be Beta Alanine, Taurine and maybe 2.5 to 5 g of Cialis??



Bike Ride - 5:00am –

3:00 Hrs – approx. 90km

Ave Heart Rate – 136 BPM

Calories Burned – 1,613

Calories Taken on – 120g Carbs, 480Cals

1L of Electrolyte Fluid per hour.

I measured fluid loss per hour and mine comes in in a hot environment around this rate!



*Note – As its preseason and I’m looking to lose weight I take on not too much Carbs. During the base phase of training I will take on 60-90g of Carbs per hour 240-360Cals per hour).

As I get closer to the race, and during the race, I will take on 120g of Carbs per hour or 480Cals per hour!



Home - 8:00am

Run – 8:10 - Within 10 mins of getting off the bike

Pre Run – Caffeinated gel – 60g Carbs, 120Cals

30mins – approx. 6.5Km

Ave HR – 152 (It was HOT so the HR is about 10 beats more and I think the Reta adds another 8 or so?!)

Calories Burned – 446

Calories taken on – 0



Home 8:40ish

Breakfast 2 –

9:00am – 2 Pieces of Soy and Linseed Toast, butter, 1 with Vegemite and 1 with jam.

Protein Shake, Fibre and 5mg Creatine ad all of my Vitamins

View attachment 171867



10:00am – Swim

Pre Swim – 45g Carbs, 180Cals

Swim – 1:53 Hrs – 4,400m

Ave HR – 134Bpm

Calories Burned – 1,257Cals

Calories taken on – 1L sports drink with 190 cals and 100mg Caffeine



12:30 – Home

BSc Protein Water – 500ml

1:00 - Lunch

Chicken sandwich on Soy and Linseed Bread with a bit of salad, cheese and avocado.

Nut Protein bar, apple

Protein Shake with Fibre
View attachment 171869

2:00 – Sleep – 1.5 hours

3:30 – Wake



6:00pm – Dinner

Protein Bagel with fresh Avocado, Smoked Salmon, Salmon and Cream Cheese

Protein Shake

View attachment 171868

6:30pm – 3 low Carbs bottles of beer.

Hey its pre season and its been a big day

Calories- 258

9:00pm

Magnesium drink, Ashgawanda tablet



9:30pm – bed
Start Again tomorrow!!



Calorie Goal – 1,810

Totals Calories Burned through Exercise – 3,316

Total Calories taken in – 3,907

Total Protein – 189g

Calories short of Goal – 1,219



Ate well but not enough Calories obviously!!


Sort of ok in the preseason while performance less important and trying to lose weight but had to get up at 4:40 the next morning and go for a 1:40hr run – felt the calorie deficit here and struggled with this a little!!


As I say, this is pre-season.

Today I covered 2 hrs of swimming, 30min run and a 3:30 bike.


This will progress from here, the swim will stay the same but the bike will peak at around 7 hours and the run off it at about 50mins.


As you can see its hard to task to take on enough food to keep up with the calories burned!!


Hope this help and you find it interesting, certainly., I hope it contributes to overall knowledge of the Evo community an give an insight into what I and we are up to in the endurance world!!

love to hear you thoughts!!

This is great info! I have a few thoughts to bounce off you on getting protein up a bit and carb intake for weight loss.

Carbs during workout:
I was my heaviest with my highest ftp when Id do 90g/hr. I believe it fucks with my insulin sensitivity - and I know everyone is different. For fat loss I had good results when Id do the first hour fasted, then do 30-60 an hour on 3+hour rides.

Now your volume is much higher, so you really don't want to deplete glycogen because that will catch up eventually and stall progress.

I think experimenting to find the lowest amount you can get away with might be smart. Im thinking in the way bodybuilders carb cycle, applied to your training.

For example, you have a zone 2 ride and zone 2 run, maybe you go for 30g carbs per hour.

Next day is VO2's. Your gonna burn almost exclusively carbs. So you crank them up to 90, and if you cant finish the last intervals then move them to 120.

Long threshold days definitely toward 120, but experimenting with

Anyway, you get the idea.

And remeber, reta has a glucagon agonist, so you'll be releasing fat better than normal, which in theory should be glycogen sparing - but only in Z1/Z2 where you're not moving into a more glycolytic zone (Z3/tempo and above)

Protein:
This is pretty simple. Just double the protein portions, add a PM shake (i really like a chocolate whey/casein shake with 1/4 cup of oats, make it early in the day and leave it in the fridge!) - @LevButlerov suggested this when PM hunger was waking me up.

You can also Swap your coconut yogurts for high protein greek yogurt.

Dude, you are gonna kill it going forward! Im looking forward to seeing what the reta and high volume cardio does for you!

 

[Stylidude]

your testosterone is low and you're 50, you need to start self-TRT imo
250mgs testosterone/week
20mgs cardarine/ed (but cardarine needs to be cycled in and out)
you also need to get some HGH possible and well as bpc/tb
but before we go deep into cycle lets talk more about you, see above Qs

Hey Guys, just looking through my upcoming training program and going to put the following to the group:

Working hard on diet, slowly changing this and trying to up my protein to 220g per day. Doing everything else well from a recovery/lifestyle point of view!!

Current Peds are;

Sustanon 250 - 125mg per week. Have been on this for 2 1/2 weeks now and feeling great with it.

Reta - 1.5mg per week at .5 eod, just upped it to 2mg at 2 x 1mg. Again, working well, feeling great and managing to balance the appetite suppression with the training.

I am now 1 week into my race training and now have 23 weeks until my next race!

I love the look of the above/quoted program from @LevButlerov

The advice was (if I understood it correctly) to hold here for 6 weeks and then progress or pyramid based on my next blood test (which will be 15 weeks out from the race) which is when I guess we might explore T dose and potentially add in the Cardarine etc?!

My question is that in 4 weeks time, my running gets upped significantly from 5 to 6 days a week with a little more intensity and volume!

This will be the 'pinch point' for injury and I am always on the edge of running overuse injuries. Equally the ability to recover between sessions will be paramount during this base block and most performance gains will come from here and diet macros (on this as instructed - understand its importance and more particularly that of protein load now!!!!)

In preparation for this block where potential for injury is very high, would you be happy for me to add in a TB500/BPC 157 protocol?
I have no real current injuries, it will be purely for recovery and mitigating risk of injury.

I saw the following protocol for dosage and am really interested in your input and thoughts;

For recovery without injury:

TB500

Loading dose - 4 weeks at 5mg per week delivered at 2.5 mg x2 per week for this month

Then 2-6mg each month (injected every 1-2 weeks) for up to 12 weeks? This seems low compared to other stuff I have read, especially off the forum here??



BPC 157

4-6 weeks cycle every 3-4 months

250mcg each day in the evenings
Please let me know your thoughts on this protocol as it seems different to many of the logs on here but from what I also read, the protocol for recovery and non injured athletes may be different to those trying to recover from injury?

It does seem cost effective protocol though? Equally, it seems TB500 it the better fit for me than BPC 157 if I had to choose one, but I get the benefits of stacking them?

HGH

Lastly, I did a binge research on these two peptides and from what I watched, they work best when combined with HGH at my age (52)- not sure if that is correct?

I read that combining those 2 with 1-2iu of HGH per night before bed enhances their effects? And has obvious other benefits to the aging endurance athlete as well!

From my last blood test my HGH was:

Growth Hormone 0.3 mIU/L (< 19.0)
IGF-1 (Somatomedin C) 26 nmol/L (7-33)

If I do go with the peptides, should I start on HGH as well or should I just leave this until the next blood test at the 6 week post starting T mark?

More than happy to get on the peptides and leave the HGH for now.

If I am honest, HGH is the PED I am most dubious about taking - no real reason or rationale for that though, just what I have been hearing over my lifetime I guess but I guess the reason and dosage for taking something is different in the younger person to the older athlete! I guess we are not so much boosting above normal but trying to regain what we have lost?....

Thanks so much in advance! Love your input on this. - Sorry if this is long and asking too many questions at once!!

 

[LevButlerov]

Hey Guys, just looking through my upcoming training program and going to put the following to the group:

Working hard on diet, slowly changing this and trying to up my protein to 220g per day. Doing everything else well from a recovery/lifestyle point of view!!

Current Peds are;

Sustanon 250 - 125mg per week. Have been on this for 2 1/2 weeks now and feeling great with it.

Reta - 1.5mg per week at .5 eod, just upped it to 2mg at 2 x 1mg. Again, working well, feeling great and managing to balance the appetite suppression with the training.

I am now 1 week into my race training and now have 23 weeks until my next race!

I love the look of the above/quoted program from @LevButlerov

The advice was (if I understood it correctly) to hold here for 6 weeks and then progress or pyramid based on my next blood test (which will be 15 weeks out from the race) which is when I guess we might explore T dose and potentially add in the Cardarine etc?!

My question is that in 4 weeks time, my running gets upped significantly from 5 to 6 days a week with a little more intensity and volume!

This will be the 'pinch point' for injury and I am always on the edge of running overuse injuries. Equally the ability to recover between sessions will be paramount during this base block and most performance gains will come from here and diet macros (on this as instructed - understand its importance and more particularly that of protein load now!!!!)

In preparation for this block where potential for injury is very high, would you be happy for me to add in a TB500/BPC 157 protocol?
I have no real current injuries, it will be purely for recovery and mitigating risk of injury.

I saw the following protocol for dosage and am really interested in your input and thoughts;

For recovery without injury:

TB500

Loading dose - 4 weeks at 5mg per week delivered at 2.5 mg x2 per week for this month

Then 2-6mg each month (injected every 1-2 weeks) for up to 12 weeks? This seems low compared to other stuff I have read, especially off the forum here??



BPC 157

4-6 weeks cycle every 3-4 months

250mcg each day in the evenings
Please let me know your thoughts on this protocol as it seems different to many of the logs on here but from what I also read, the protocol for recovery and non injured athletes may be different to those trying to recover from injury?

It does seem cost effective protocol though? Equally, it seems TB500 it the better fit for me than BPC 157 if I had to choose one, but I get the benefits of stacking them?

HGH

Lastly, I did a binge research on these two peptides and from what I watched, they work best when combined with HGH at my age (52)- not sure if that is correct?

I read that combining those 2 with 1-2iu of HGH per night before bed enhances their effects? And has obvious other benefits to the aging endurance athlete as well!

From my last blood test my HGH was:

Growth Hormone 0.3 mIU/L (< 19.0)
IGF-1 (Somatomedin C) 26 nmol/L (7-33)

If I do go with the peptides, should I start on HGH as well or should I just leave this until the next blood test at the 6 week post starting T mark?

More than happy to get on the peptides and leave the HGH for now.

If I am honest, HGH is the PED I am most dubious about taking - no real reason or rationale for that though, just what I have been hearing over my lifetime I guess but I guess the reason and dosage for taking something is different in the younger person to the older athlete! I guess we are not so much boosting above normal but trying to regain what we have lost?....

Thanks so much in advance! Love your input on this. - Sorry if this is long and asking too many questions at once!!

If you go with peptides you can start the hgh but really I think its about doing 1 thing at a time here.
start with bpc tb and add others as you go

 

[Stylidude]

perfect

Happy with this new daily diet/Marcos? If so, this I can stick to!!

 

[Stylidude]

If you go with peptides you can start the hgh but really I think its about doing 1 thing at a time here.
start with bpc tb and add others as you go

Thanks @LevButlerov Very happy to be systematic. So go the 2 peptides but leave the HGH till for another 4 weeks or so till after my next bloods??


That will be 6 weeks into my T cycle, 6 weeks into my Reta and hopefully 2-3 weeks into the peptides?

 

[Stylidude]

TB500

Loading dose - 4 weeks at 5mg per week delivered at 2.5 mg x2 per week for this month

Then 2-6mg each month (injected every 1-2 weeks) for up to 12 weeks? This seems low compared to other stuff I have read, especially off the forum here??



BPC 157

4-6 weeks cycle every 3-4 months

250mcg each day in the evenings
Please let me know your thoughts on this protocol as it seems different to many of the logs on here but from what I also read, the protocol for recovery and non injured athletes may be different to those trying to recover from injury?

It does seem cost effective protocol though? Equally, it seems TB500 it the better fit for me than BPC 157 if I had to choose one, but I get the benefits of stacking them?

Happy with these protocols for me, do these look 'normal' for my goals?

If so will get it ordered and on it before my running block starts!!

 

[LevButlerov]

Thanks @LevButlerov Very happy to be systematic. So go the 2 peptides but leave the HGH till for another 4 weeks or so till after my next bloods??


That will be 6 weeks into my T cycle, 6 weeks into my Reta and hopefully 2-3 weeks into the peptides?

I would do the bloods first before going deeper into peptides but you can use hgh meanwhile if you want @Stylidude
thats not an issue 6 weeks in

 

[LevButlerov]

Happy with this new daily diet/Marcos? If so, this I can stick to!!View attachment 173278

This is good but do you have enough carbs for the cardio?

 

[Stylidude]

I would do the bloods first before going deeper into peptides but you can use hgh meanwhile if you want @Stylidude
thats not an issue 6 weeks in

Ok, sorry to not get this,
so leave the peptides for now. Start the HGH? Do you reckon 1-2iu in the evening before bed?

 

[LevButlerov]

Ok, sorry to not get this,
so leave the peptides for now. Start the HGH? Do you reckon 1-2iu in the evening before bed?

Start 2 IUs hgh before bed lets see how you feel before we add a ton of peptides @Stylidude

 

[Stylidude]

Start 2 IUs hgh before bed lets see how you feel before we add a ton of peptides @Stylidude

Got it and on it - will get them ordered and started!! Thanks again for investing in me mate!!

 

[LevButlerov]

Got it and on it - will get them ordered and started!! Thanks again for investing in me mate!!

EVO family support

 

[Stylidude]

This is good but do you have enough carbs for the cardio?

Hey thanks for reviewing!

This food diary is the basic framework to largely get the macros right, especially the protein.

This will form the general eating framework of each day to get me in the routine.

During exercise I will take on pretty much carb only compounds, usually gels.

So each hour of exercise I will pretty much add 153 grams of gel -this will include;

Energy: 360 kcal / 1506 kJ per 153g gel (236 kcal / 987 kJ per 100g)
Protein: <0.1g per 153g gel <0.1g per 100g)
Fats: <0.1g per 153g gel (<0.1g per 100g)
Carbohydrates: 90g per 153g gel (59g per 100g)

So basically the macros of the general eating will be as the plan suggests with the additional calorie spends on exercise being taken care of by the carbs and calories in the in the gels.

So given that I'm exercises around 17 hours a week at the moment - the additional calories onboarded will be very approximately 6,120cals or around and extra 1000 per day, over and above the plan (the reality is that it won't be quite this much as I won't be able to take on so many swimming or need to to the same extent on the shorter exercise hits.

These will be solely in the form of carbs!

Hope that makes sense and you think its good!

 

[LevButlerov]

Hey thanks for reviewing!

This food diary is the basic framework to largely get the macros right, especially the protein.

This will form the general eating framework of each day to get me in the routine.

During exercise I will take on pretty much carb only compounds, usually gels.

So each hour of exercise I will pretty much add 153 grams of gel -this will include;

Energy: 360 kcal / 1506 kJ per 153g gel (236 kcal / 987 kJ per 100g)
Protein: <0.1g per 153g gel <0.1g per 100g)
Fats: <0.1g per 153g gel (<0.1g per 100g)
Carbohydrates: 90g per 153g gel (59g per 100g)

So basically the macros of the general eating will be as the plan suggests with the additional calorie spends on exercise being taken care of by the carbs and calories in the in the gels.

So given that I'm exercises around 17 hours a week at the moment - the additional calories onboarded will be very approximately 6,120cals or around and extra 1000 per day, over and above the plan (the reality is that it won't be quite this much as I won't be able to take on so many swimming or need to to the same extent on the shorter exercise hits.

These will be solely in the form of carbs!

Hope that makes sense and you think its good!

you put in so much cardio you need at least 400-500 grams carbs tbh @Stylidude

 

[Flash_is_Fast]

Thats some volume. How many hours/wk are your biggest blocks?

 

[Stylidude]

Thats some volume. How many hours/wk are your biggest blocks?

Most of my programs are a 21 week build to a race.

The max week will be repeated 2 or 3 times about 5-6 weeks out from the race. After this it all speeds up a bit. Pretty muc from week 1 to week 13 it's all a steadt build up to here!

The max week will look like this;

Monday:
Run- easy - 1:00hr
Swim -Hard - 4000m or 1:30Hr
Ride -easy 1hr

Tuesday:
Run -Hard Tempo Vo2 max ints - 1:04hr
Bike -Easy - 1:00Hr
Pilates - 1:00
Weights/Core/Kettle Bell Circuit - 40mins

Wednesday:
Bike - Strength Endurance Session - 2:00hr
Swim -Race Pace hard- 3800m - 1:15hr

Thursday:
Run - Tempo undulating - 1:25hrs
Swim -Technique 2300m - 58mins
Weights - 1 hr general strength 3 x 4-6 reps

Friday:
Swim - strength Endurance - 4050m - 1:23 hrs

Saturday:
Bike - Endurance 7:00hrs
Run - off bike race pace - 20mins

Sunday:
Run -long endurance - 3:00hrs
Swim - Recovery - 41mins

So around:

Swimming: 6:15 hrs or 16km (10m)
Bike - 10hrs approx. 300km (186m)
Run - 7 hrs approx. 86km (53m)
Weights either 1:40 or 2:20

This balance of running and riding will almost alternate - this is a lite bike week and heavy run, it will balance the other way on another week!

Hectic huh so all up max weeks are around 22 to 24hrs a week plus weights. (and stretching and ice baths etc)

As you can imagine, recovery and time management is the key!

Please bear in mind though, this is far more than you need to get around an Ironman - this is to race and I guess race right up there!

 

[Stylidude]

Most of my programs are a 21 week build to a race.

The max week will be repeated 2 or 3 times about 5-6 weeks out from the race. After this it all speeds up a bit. Pretty muc from week 1 to week 13 it's all a steadt build up to here!

The max week will look like this;

Monday:
Run- easy - 1:00hr
Swim -Hard - 4000m or 1:30Hr
Ride -easy 1hr

Tuesday:
Run -Hard Tempo Vo2 max ints - 1:04hr
Bike -Easy - 1:00Hr
Pilates - 1:00
Weights/Core/Kettle Bell Circuit - 40mins

Wednesday:
Bike - Strength Endurance Session - 2:00hr
Swim -Race Pace hard- 3800m - 1:15hr

Thursday:
Run - Tempo undulating - 1:25hrs
Swim -Technique 2300m - 58mins
Weights - 1 hr general strength 3 x 4-6 reps

Friday:
Swim - strength Endurance - 4050m - 1:23 hrs

Saturday:
Bike - Endurance 7:00hrs
Run - off bike race pace - 20mins

Sunday:
Run -long endurance - 3:00hrs
Swim - Recovery - 41mins

So around:

Swimming: 6:15 hrs or 16km (10m)
Bike - 10hrs approx. 300km (186m)
Run - 7 hrs approx. 86km (53m)
Weights either 1:40 or 2:20

This balance of running and riding will almost alternate - this is a lite bike week and heavy run, it will balance the other way on another week!

Hectic huh so all up max weeks are around 22 to 24hrs a week plus weights. (and stretching and ice baths etc)

As you can imagine, recovery and time management is the key!

Please bear in mind though, this is far more than you need to get around an Ironman - this is to race and I guess race right up there!

Guess its easy to see why PEDS in this arena are so useful - and prevalent at the pointy end.......

 

[Stylidude]

This is great info! I have a few thoughts to bounce off you on getting protein up a bit and carb intake for weight loss.

Carbs during workout:
I was my heaviest with my highest ftp when Id do 90g/hr. I believe it fucks with my insulin sensitivity - and I know everyone is different. For fat loss I had good results when Id do the first hour fasted, then do 30-60 an hour on 3+hour rides.

Now your volume is much higher, so you really don't want to deplete glycogen because that will catch up eventually and stall progress.

I think experimenting to find the lowest amount you can get away with might be smart. Im thinking in the way bodybuilders carb cycle, applied to your training.

For example, you have a zone 2 ride and zone 2 run, maybe you go for 30g carbs per hour.

Next day is VO2's. Your gonna burn almost exclusively carbs. So you crank them up to 90, and if you cant finish the last intervals then move them to 120.

Long threshold days definitely toward 120, but experimenting with

Anyway, you get the idea.

And remeber, reta has a glucagon agonist, so you'll be releasing fat better than normal, which in theory should be glycogen sparing - but only in Z1/Z2 where you're not moving into a more glycolytic zone (Z3/tempo and above)

Protein:
This is pretty simple. Just double the protein portions, add a PM shake (i really like a chocolate whey/casein shake with 1/4 cup of oats, make it early in the day and leave it in the fridge!) - @LevButlerov suggested this when PM hunger was waking me up.

You can also Swap your coconut yogurts for high protein greek yogurt.

Dude, you are gonna kill it going forward! Im looking forward to seeing what the reta and high volume cardio does for you!

Shit, I only just saw this @Falsh_is_Fast - don't know how I missed it!!! Sorry!

Thanks so much for all of this work you have put in and the advice is top notch!!

Am working on the protein - even experimenting with lean jerky. (thinking for me a dehydrator might be more useful than an air fryer) But the simplest thing for now is as you say, just crank up what I'm doing!

As i wrote out the peak miles post it really struck me how important this protein is going to be (and actually is now)!

Will definitely try the yoghurt (have already swapped out the seed bread for protein bagels) but will definitely take on the advice about the carb cycling. Makes sense that not one size fits all so to speak!!

When I look at my weeks training plan, I think I'm going to apply a carb measure to each workout as you say and see what works best!! Its a work in progress, just got to do it in a way that fits into all this delicate balance but do got to do it!!

 

[Flash_is_Fast]

Shit, I only just saw this @Falsh_is_Fast - don't know how I missed it!!! Sorry!

Thanks so much for all of this work you have put in and the advice is top notch!!

Am working on the protein - even experimenting with lean jerky. (thinking for me a dehydrator might be more useful than an air fryer) But the simplest thing for now is as you say, just crank up what I'm doing!

As i wrote out the peak miles post it really struck me how important this protein is going to be (and actually is now)!

Will definitely try the yoghurt (have already swapped out the seed bread for protein bagels) but will definitely take on the advice about the carb cycling. Makes sense that not one size fits all so to speak!!

When I look at my weeks training plan, I think I'm going to apply a carb measure to each workout as you say and see what works best!! Its a work in progress, just got to do it in a way that fits into all this delicate balance but do got to do it!!

I will say, for me higher protein has always les to better recovery and being fresher in the long term.

Dude - I'm just pumped to see how this turns out and if you can set PR's.

Just keep it simple, Occam's razor and all that.

I'm definitely living vicariously through your log here!

I may even try a tri later in the year. I have running shoes and a pool (but Ive never swam laps - and my wife was a high school competitive swimmer who makes fun of my technique ALL THE TIME!) - dont hold me to it!

 

[Stylidude]

This weeks training log!!

Another good week of training and I felt good all week!! Bit of a lighter week this week!

Training:



Saturday -

Bike – 3:46hrs

Run - 35mins straight off the bike



Sunday -

Run – 1:40 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Swim - technique - 40mins



Monday –

Off - few family commitments

Tuesday -
Ride – 1:13 - Vo2 max ints
Run – 40mins off the bike
Pilates – 1 hr


Wednesday –
Run – 1:20 plus Ice bath
Swim - Technique 56mins

Thursday –
Ride – 1:28hr fixed wheel bike (strength builder)
Swim – 1:29hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12

Friday –
Swim – easy 1:16hr plus rest day



Diet:

A work in progress - not too well recorded this week due to synching issues between Garmin and My Fitness pal after I upgraded to Garmin Connect Plus - don't do it people!!

Largely sticking to the ‘normal ‘plan as per attached - trying to up the protein with extra shakes and now some lean beef jerky!

Perfected this towards the end of the week and for the last few days have been hitting my protein goals - 241 and 231 grams per day for the last two days.

Have basically just changed my mindset.

Give me numbers to hit in the pool or bike and because its training I'll do those.

For some reason I never saw nutrition that way?!

Did a bit of self reflection after posting that max week and also because I've been feeling better since I started the new diet.

Now understand that the nutrition process is as important as the training numbers.

Since changed the mindset - smashing the protein goal every day now!

Have been using off the shelf Jerky to see if it works - it totally fits within my lifestyle so have a dehydrator on order so UI can control the quality of the meat and the amount of salts and sugars I put into it - I can just snack on this during the day easily and get 50-60g of protein!!

Macros –

Will do a daily version of these from now on - this will keep me honest and accountable - last weeks, not much had changed at the start of the week, much better at the end.

Flash's idea on cycling the Carbs according to intensity worked really well over the weekend so will start logging these under the new plan from tomorrow!

Aiming for at least 220g protein daily from tomorrow!!!



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed
5 caps N2Gaurd


PEDS:

Reta - 1mg 2 x week - tolerating fine so far!
Sustanon 250 62.5mg Sat and Wed - loving this stuff!!
HGH - 2iu per day in the evenings from tomorrow!

Thoughts -

Felt awesome all week!

Legs feel so strong - particularly on the long ride - haven't felt that deep depth of muscle strength in the quads for years - not sure if its the diet or the T, probably both I am sure but I'm a different beast on the bike all of a sudden!!

Reta – I think this is great –working well for me and its g ok alongside all this training!!

TRT - going well - be interesting to see the bloods in 3 weeks time to see how the 125mg is doing

Loving the Reta and the Sustanon - I can feel where they both work for me!!

Glad to have cracked the right strategy for upping the protein to 220 a day!! - finally!!

I don't drink enough during the day at the best of times. This tastes nice, is low cal and carb so makes me like to drink it but includes 25g of protein - everyone's a winner!!

Injecting the Sustanon in the Glutes is still going well!!



Questions:


1.
Am going to develop my pre workout drink to include:

Creatine 5mg (will take another 5mg before bed to prevent too much water retention)
HMB - 2mg
Taurine - 3mg
Beta Alinine - 3-5mg
L Carnitine Tartrate - 3mg
Cialis - 3-5mg Sub Lingual 30 mins before exercise

Happy with these supplements? Have I got it right with Carnitine Tartrate or should it be Acetyl Carnitine??

Can I take either L arginine or beet root juice (or both) along with the Cialis or is there no point or are they dangerous to match with the Cialis?

2.
Flash gave me a good tip of having a protein shake before bed. Can I do this is I'm now on the HGH before bed - does it need to be on a totally fasted stomach or is this ok to have both just before sleep?

Everything else seems to be going great!

Training well and have a good robust plan to nail everything going forward now!!

Thanks for all of your help so far guys, any thought or help would be much appreciated!!!!

 

[Stylidude]

I will say, for me higher protein has always les to better recovery and being fresher in the long term.

Dude - I'm just pumped to see how this turns out and if you can set PR's.

Just keep it simple, Occam's razor and all that.

I'm definitely living vicariously through your log here!

I may even try a tri later in the year. I have running shoes and a pool (but Ive never swam laps - and my wife was a high school competitive swimmer who makes fun of my technique ALL THE TIME!) - dont hold me to it!

I guess I can say I can already agree with the protein - feeling so good on the long weekends when I'm doubling up long rides and long runs!!

Thanks for your support, I really appreciate you following this with such interest!!

You should look at the tris - like this nutrition/ped thing with me, its always so interesting and challenging to learn a new skill educate yourself and take it on and master it?

If I can help in any way - just shout out mate!!

Sometimes a similar but different sport is great for us as it sets new challenges where we can never compare how we are going to how we used to be in the glory days?!

 

[LevButlerov]

This weeks training log!!

Another good week of training and I felt good all week!! Bit of a lighter week this week!

Training:



Saturday -

Bike – 3:46hrs

Run - 35mins straight off the bike



Sunday -

Run – 1:40 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Swim - technique - 40mins



Monday –

Off - few family commitments

Tuesday -
Ride – 1:13 - Vo2 max ints
Run – 40mins off the bike
Pilates – 1 hr


Wednesday –
Run – 1:20 plus Ice bath
Swim - Technique 56mins

Thursday –
Ride – 1:28hr fixed wheel bike (strength builder)
Swim – 1:29hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12

Friday –
Swim – easy 1:16hr plus rest day



Diet:

A work in progress - not too well recorded this week due to synching issues between Garmin and My Fitness pal after I upgraded to Garmin Connect Plus - don't do it people!!

Largely sticking to the ‘normal ‘plan as per attached - trying to up the protein with extra shakes and now some lean beef jerky!

Perfected this towards the end of the week and for the last few days have been hitting my protein goals - 241 and 231 grams per day for the last two days.

Have basically just changed my mindset.

Give me numbers to hit in the pool or bike and because its training I'll do those.

For some reason I never saw nutrition that way?!

Did a bit of self reflection after posting that max week and also because I've been feeling better since I started the new diet.

Now understand that the nutrition process is as important as the training numbers.

Since changed the mindset - smashing the protein goal every day now!

Have been using off the shelf Jerky to see if it works - it totally fits within my lifestyle so have a dehydrator on order so UI can control the quality of the meat and the amount of salts and sugars I put into it - I can just snack on this during the day easily and get 50-60g of protein!!

Macros –

Will do a daily version of these from now on - this will keep me honest and accountable - last weeks, not much had changed at the start of the week, much better at the end.

Flash's idea on cycling the Carbs according to intensity worked really well over the weekend so will start logging these under the new plan from tomorrow!

Aiming for at least 220g protein daily from tomorrow!!!



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed
5 caps N2Gaurd


PEDS:

Reta - 1mg 2 x week - tolerating fine so far!
Sustanon 250 62.5mg Sat and Wed - loving this stuff!!
HGH - 2iu per day in the evenings from tomorrow!

Thoughts -

Felt awesome all week!

Legs feel so strong - particularly on the long ride - haven't felt that deep depth of muscle strength in the quads for years - not sure if its the diet or the T, probably both I am sure but I'm a different beast on the bike all of a sudden!!

Reta – I think this is great –working well for me and its g ok alongside all this training!!

TRT - going well - be interesting to see the bloods in 3 weeks time to see how the 125mg is doing

Loving the Reta and the Sustanon - I can feel where they both work for me!!

Glad to have cracked the right strategy for upping the protein to 220 a day!! - finally!!

I don't drink enough during the day at the best of times. This tastes nice, is low cal and carb so makes me like to drink it but includes 25g of protein - everyone's a winner!!

Injecting the Sustanon in the Glutes is still going well!!



Questions:


1.
Am going to develop my pre workout drink to include:

Creatine 5mg (will take another 5mg before bed to prevent too much water retention)
HMB - 2mg
Taurine - 3mg
Beta Alinine - 3-5mg
L Carnitine Tartrate - 3mg
Cialis - 3-5mg Sub Lingual 30 mins before exercise

Happy with these supplements? Have I got it right with Carnitine Tartrate or should it be Acetyl Carnitine??

Can I take either L arginine or beet root juice (or both) along with the Cialis or is there no point or are they dangerous to match with the Cialis?

2.
Flash gave me a good tip of having a protein shake before bed. Can I do this is I'm now on the HGH before bed - does it need to be on a totally fasted stomach or is this ok to have both just before sleep?

Everything else seems to be going great!

Training well and have a good robust plan to nail everything going forward now!!

Thanks for all of your help so far guys, any thought or help would be much appreciated!!!!

Questions:


1.
Am going to develop my pre workout drink to include:

Creatine 5mg (will take another 5mg before bed to prevent too much water retention)
HMB - 2mg
Taurine - 3mg
Beta Alinine - 3-5mg
L Carnitine Tartrate - 3mg
Cialis - 3-5mg Sub Lingual 30 mins before exercise

Happy with these supplements? Have I got it right with Carnitine Tartrate or should it be Acetyl Carnitine??

Can I take either L arginine or beet root juice (or both) along with the Cialis or is there no point or are they dangerous to match with the Cialis?

You're doing well overall but the update on the apps can cause issues ive had it with clients @Stylidude

cialis you need to take at least 2 hours out from training not 30min prior
why do you want to take all these other products?
just cialis, taurine and creatine is enough

2.
Flash gave me a good tip of having a protein shake before bed. Can I do this is I'm now on the HGH before bed - does it need to be on a totally fasted stomach or is this ok to have both just before sleep?

Everything else seems to be going great!

Training well and have a good robust plan to nail everything going forward now!!

Thanks for all of your help so far guys, any thought or help would be much appreciated!!!!

yes you can do shake with hgh before bed no issudes


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

 

[Kopite67]

This weeks training log!!

Another good week of training and I felt good all week!! Bit of a lighter week this week!

Training:



Saturday -

Bike – 3:46hrs

Run - 35mins straight off the bike



Sunday -

Run – 1:40 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Swim - technique - 40mins



Monday –

Off - few family commitments

Tuesday -
Ride – 1:13 - Vo2 max ints
Run – 40mins off the bike
Pilates – 1 hr


Wednesday –
Run – 1:20 plus Ice bath
Swim - Technique 56mins

Thursday –
Ride – 1:28hr fixed wheel bike (strength builder)
Swim – 1:29hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12

Friday –
Swim – easy 1:16hr plus rest day



Diet:

A work in progress - not too well recorded this week due to synching issues between Garmin and My Fitness pal after I upgraded to Garmin Connect Plus - don't do it people!!

Largely sticking to the ‘normal ‘plan as per attached - trying to up the protein with extra shakes and now some lean beef jerky!

Perfected this towards the end of the week and for the last few days have been hitting my protein goals - 241 and 231 grams per day for the last two days.

Have basically just changed my mindset.

Give me numbers to hit in the pool or bike and because its training I'll do those.

For some reason I never saw nutrition that way?!

Did a bit of self reflection after posting that max week and also because I've been feeling better since I started the new diet.

Now understand that the nutrition process is as important as the training numbers.

Since changed the mindset - smashing the protein goal every day now!

Have been using off the shelf Jerky to see if it works - it totally fits within my lifestyle so have a dehydrator on order so UI can control the quality of the meat and the amount of salts and sugars I put into it - I can just snack on this during the day easily and get 50-60g of protein!!

Macros –

Will do a daily version of these from now on - this will keep me honest and accountable - last weeks, not much had changed at the start of the week, much better at the end.

Flash's idea on cycling the Carbs according to intensity worked really well over the weekend so will start logging these under the new plan from tomorrow!

Aiming for at least 220g protein daily from tomorrow!!!



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed
5 caps N2Gaurd


PEDS:

Reta - 1mg 2 x week - tolerating fine so far!
Sustanon 250 62.5mg Sat and Wed - loving this stuff!!
HGH - 2iu per day in the evenings from tomorrow!

Thoughts -

Felt awesome all week!

Legs feel so strong - particularly on the long ride - haven't felt that deep depth of muscle strength in the quads for years - not sure if its the diet or the T, probably both I am sure but I'm a different beast on the bike all of a sudden!!

Reta – I think this is great –working well for me and its g ok alongside all this training!!

TRT - going well - be interesting to see the bloods in 3 weeks time to see how the 125mg is doing

Loving the Reta and the Sustanon - I can feel where they both work for me!!

Glad to have cracked the right strategy for upping the protein to 220 a day!! - finally!!

I don't drink enough during the day at the best of times. This tastes nice, is low cal and carb so makes me like to drink it but includes 25g of protein - everyone's a winner!!

Injecting the Sustanon in the Glutes is still going well!!



Questions:


1.
Am going to develop my pre workout drink to include:

Creatine 5mg (will take another 5mg before bed to prevent too much water retention)
HMB - 2mg
Taurine - 3mg
Beta Alinine - 3-5mg
L Carnitine Tartrate - 3mg
Cialis - 3-5mg Sub Lingual 30 mins before exercise

Happy with these supplements? Have I got it right with Carnitine Tartrate or should it be Acetyl Carnitine??

Can I take either L arginine or beet root juice (or both) along with the Cialis or is there no point or are they dangerous to match with the Cialis?

2.
Flash gave me a good tip of having a protein shake before bed. Can I do this is I'm now on the HGH before bed - does it need to be on a totally fasted stomach or is this ok to have both just before sleep?

Everything else seems to be going great!

Training well and have a good robust plan to nail everything going forward now!!

Thanks for all of your help so far guys, any thought or help would be much appreciated!!!!

Getting through a ton of work there, particularly on the bike bro. Really impressive brother. Top notch log

 

[HarleyGuy]

This weeks training log!!

Another good week of training and I felt good all week!! Bit of a lighter week this week!

Training:



Saturday -

Bike – 3:46hrs

Run - 35mins straight off the bike



Sunday -

Run – 1:40 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Swim - technique - 40mins



Monday –

Off - few family commitments

Tuesday -
Ride – 1:13 - Vo2 max ints
Run – 40mins off the bike
Pilates – 1 hr


Wednesday –
Run – 1:20 plus Ice bath
Swim - Technique 56mins

Thursday –
Ride – 1:28hr fixed wheel bike (strength builder)
Swim – 1:29hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12

Friday –
Swim – easy 1:16hr plus rest day



Diet:

A work in progress - not too well recorded this week due to synching issues between Garmin and My Fitness pal after I upgraded to Garmin Connect Plus - don't do it people!!

Largely sticking to the ‘normal ‘plan as per attached - trying to up the protein with extra shakes and now some lean beef jerky!

Perfected this towards the end of the week and for the last few days have been hitting my protein goals - 241 and 231 grams per day for the last two days.

Have basically just changed my mindset.

Give me numbers to hit in the pool or bike and because its training I'll do those.

For some reason I never saw nutrition that way?!

Did a bit of self reflection after posting that max week and also because I've been feeling better since I started the new diet.

Now understand that the nutrition process is as important as the training numbers.

Since changed the mindset - smashing the protein goal every day now!

Have been using off the shelf Jerky to see if it works - it totally fits within my lifestyle so have a dehydrator on order so UI can control the quality of the meat and the amount of salts and sugars I put into it - I can just snack on this during the day easily and get 50-60g of protein!!

Macros –

Will do a daily version of these from now on - this will keep me honest and accountable - last weeks, not much had changed at the start of the week, much better at the end.

Flash's idea on cycling the Carbs according to intensity worked really well over the weekend so will start logging these under the new plan from tomorrow!

Aiming for at least 220g protein daily from tomorrow!!!



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed
5 caps N2Gaurd


PEDS:

Reta - 1mg 2 x week - tolerating fine so far!
Sustanon 250 62.5mg Sat and Wed - loving this stuff!!
HGH - 2iu per day in the evenings from tomorrow!

Thoughts -

Felt awesome all week!

Legs feel so strong - particularly on the long ride - haven't felt that deep depth of muscle strength in the quads for years - not sure if its the diet or the T, probably both I am sure but I'm a different beast on the bike all of a sudden!!

Reta – I think this is great –working well for me and its g ok alongside all this training!!

TRT - going well - be interesting to see the bloods in 3 weeks time to see how the 125mg is doing

Loving the Reta and the Sustanon - I can feel where they both work for me!!

Glad to have cracked the right strategy for upping the protein to 220 a day!! - finally!!

I don't drink enough during the day at the best of times. This tastes nice, is low cal and carb so makes me like to drink it but includes 25g of protein - everyone's a winner!!

Injecting the Sustanon in the Glutes is still going well!!



Questions:


1.
Am going to develop my pre workout drink to include:

Creatine 5mg (will take another 5mg before bed to prevent too much water retention)
HMB - 2mg
Taurine - 3mg
Beta Alinine - 3-5mg
L Carnitine Tartrate - 3mg
Cialis - 3-5mg Sub Lingual 30 mins before exercise

Happy with these supplements? Have I got it right with Carnitine Tartrate or should it be Acetyl Carnitine??

Can I take either L arginine or beet root juice (or both) along with the Cialis or is there no point or are they dangerous to match with the Cialis?

2.
Flash gave me a good tip of having a protein shake before bed. Can I do this is I'm now on the HGH before bed - does it need to be on a totally fasted stomach or is this ok to have both just before sleep?

Everything else seems to be going great!

Training well and have a good robust plan to nail everything going forward now!!

Thanks for all of your help so far guys, any thought or help would be much appreciated!!!!

I just got caught up on your log and will be following bro. You're putting in some serious work here!

Average Protein – 164 grams

I'm very happy to see you're at 220g at this point!

On it now, everybody seems to advise using it and as you say, it obviously has many benefits. I kind of like and want to look after my liver too, regardless of whether I am on or off anything!!

Have started it at 5 caps per day!

N2Guard is a must. I run it all year round at 7 caps ED.

Loving being around such a learned and unrestricted new group and population so thanks so much to everyone who is contributing!!

It was fun getting caught up this is a very interesting and detailed log I love the determination!

Ate well but not enough Calories obviously!!

Not near enough for your output but I'm glad to see you've increased them now.

I'm guessing it's not healthy to drink more than 3 protein shakes and a protein water a day - I am assuming beyond this I should be getting it from whole foods?

Always ideal for whole food but the evening protein shake is a win.

would you be happy for me to add in a TB500/BPC 157 protocol?

BPC 157

4-6 weeks cycle every 3-4 months

250mcg each day in the evenings

TB500

Loading dose - 4 weeks at 5mg per week delivered at 2.5 mg x2 per week for this month

Then 2-6mg each month (injected every 1-2 weeks) for up to 12 weeks? This seems low compared to other stuff I have read, especially off the forum here??

After we see how you tolerate 2iu of HGH we're going to have to adjust this dosing protocol if you introduce BPC/TB. With your energy output and wear and tear I'd recommend 500mcg ED of the BPC and and TB should be weekly (not monthly) at 3.5mg. These are minimum doses due to your endurance training and risk for injury. When you're doing BPC shot ED you can do TB with it at 500mcg ED as well. It's up to you.

Aiming for at least 220g protein daily from tomorrow!!!

Great!

Can I do this is I'm now on the HGH before bed - does it need to be on a totally fasted stomach or is this ok to have both just before sleep?

Protein before bed with HGH is fine. Just avoid carbs ideally so as not to spike blood glucose further.

 

[Dreamer]

This weeks training log!!

Another good week of training and I felt good all week!! Bit of a lighter week this week!

Training:



Saturday -

Bike – 3:46hrs

Run - 35mins straight off the bike



Sunday -

Run – 1:40 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Swim - technique - 40mins



Monday –

Off - few family commitments

Tuesday -
Ride – 1:13 - Vo2 max ints
Run – 40mins off the bike
Pilates – 1 hr


Wednesday –
Run – 1:20 plus Ice bath
Swim - Technique 56mins

Thursday –
Ride – 1:28hr fixed wheel bike (strength builder)
Swim – 1:29hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12

Friday –
Swim – easy 1:16hr plus rest day



Diet:

A work in progress - not too well recorded this week due to synching issues between Garmin and My Fitness pal after I upgraded to Garmin Connect Plus - don't do it people!!

Largely sticking to the ‘normal ‘plan as per attached - trying to up the protein with extra shakes and now some lean beef jerky!

Perfected this towards the end of the week and for the last few days have been hitting my protein goals - 241 and 231 grams per day for the last two days.

Have basically just changed my mindset.

Give me numbers to hit in the pool or bike and because its training I'll do those.

For some reason I never saw nutrition that way?!

Did a bit of self reflection after posting that max week and also because I've been feeling better since I started the new diet.

Now understand that the nutrition process is as important as the training numbers.

Since changed the mindset - smashing the protein goal every day now!

Have been using off the shelf Jerky to see if it works - it totally fits within my lifestyle so have a dehydrator on order so UI can control the quality of the meat and the amount of salts and sugars I put into it - I can just snack on this during the day easily and get 50-60g of protein!!

Macros –

Will do a daily version of these from now on - this will keep me honest and accountable - last weeks, not much had changed at the start of the week, much better at the end.

Flash's idea on cycling the Carbs according to intensity worked really well over the weekend so will start logging these under the new plan from tomorrow!

Aiming for at least 220g protein daily from tomorrow!!!



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed
5 caps N2Gaurd


PEDS:

Reta - 1mg 2 x week - tolerating fine so far!
Sustanon 250 62.5mg Sat and Wed - loving this stuff!!
HGH - 2iu per day in the evenings from tomorrow!

Thoughts -

Felt awesome all week!

Legs feel so strong - particularly on the long ride - haven't felt that deep depth of muscle strength in the quads for years - not sure if its the diet or the T, probably both I am sure but I'm a different beast on the bike all of a sudden!!

Reta – I think this is great –working well for me and its g ok alongside all this training!!

TRT - going well - be interesting to see the bloods in 3 weeks time to see how the 125mg is doing

Loving the Reta and the Sustanon - I can feel where they both work for me!!

Glad to have cracked the right strategy for upping the protein to 220 a day!! - finally!!

I don't drink enough during the day at the best of times. This tastes nice, is low cal and carb so makes me like to drink it but includes 25g of protein - everyone's a winner!!

Injecting the Sustanon in the Glutes is still going well!!



Questions:


1.
Am going to develop my pre workout drink to include:

Creatine 5mg (will take another 5mg before bed to prevent too much water retention)
HMB - 2mg
Taurine - 3mg
Beta Alinine - 3-5mg
L Carnitine Tartrate - 3mg
Cialis - 3-5mg Sub Lingual 30 mins before exercise

Happy with these supplements? Have I got it right with Carnitine Tartrate or should it be Acetyl Carnitine??

Can I take either L arginine or beet root juice (or both) along with the Cialis or is there no point or are they dangerous to match with the Cialis?

2.
Flash gave me a good tip of having a protein shake before bed. Can I do this is I'm now on the HGH before bed - does it need to be on a totally fasted stomach or is this ok to have both just before sleep?

Everything else seems to be going great!

Training well and have a good robust plan to nail everything going forward now!!

Thanks for all of your help so far guys, any thought or help would be much appreciated!!!!

Nice update brother - pre workout drink looks okay - be careful with too many vasodilators you can get lightheaded, flat and have lower leg pooling.
Also - would be worth looking into injectable l cartinine - way more effective

 

[waggat]

This weeks training log!!

Another good week of training and I felt good all week!! Bit of a lighter week this week!

Training:



Saturday -

Bike – 3:46hrs

Run - 35mins straight off the bike



Sunday -

Run – 1:40 – plus ice bath

Strength 1 – Kettlebell, core, unilateral type circuit – 1:00

Swim - technique - 40mins



Monday –

Off - few family commitments

Tuesday -
Ride – 1:13 - Vo2 max ints
Run – 40mins off the bike
Pilates – 1 hr


Wednesday –
Run – 1:20 plus Ice bath
Swim - Technique 56mins

Thursday –
Ride – 1:28hr fixed wheel bike (strength builder)
Swim – 1:29hr
Strength 2 – Leg press, squats, deads, hams, leg exts chins, seated row, shoulder press heavyish strength all 3 x 12

Friday –
Swim – easy 1:16hr plus rest day



Diet:

A work in progress - not too well recorded this week due to synching issues between Garmin and My Fitness pal after I upgraded to Garmin Connect Plus - don't do it people!!

Largely sticking to the ‘normal ‘plan as per attached - trying to up the protein with extra shakes and now some lean beef jerky!

Perfected this towards the end of the week and for the last few days have been hitting my protein goals - 241 and 231 grams per day for the last two days.

Have basically just changed my mindset.

Give me numbers to hit in the pool or bike and because its training I'll do those.

For some reason I never saw nutrition that way?!

Did a bit of self reflection after posting that max week and also because I've been feeling better since I started the new diet.

Now understand that the nutrition process is as important as the training numbers.

Since changed the mindset - smashing the protein goal every day now!

Have been using off the shelf Jerky to see if it works - it totally fits within my lifestyle so have a dehydrator on order so UI can control the quality of the meat and the amount of salts and sugars I put into it - I can just snack on this during the day easily and get 50-60g of protein!!

Macros –

Will do a daily version of these from now on - this will keep me honest and accountable - last weeks, not much had changed at the start of the week, much better at the end.

Flash's idea on cycling the Carbs according to intensity worked really well over the weekend so will start logging these under the new plan from tomorrow!

Aiming for at least 220g protein daily from tomorrow!!!



Supplements –

As normal –
Creatine – 10mg
High strength Vit C - 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin
Triple Magnesium before bed
5 caps N2Gaurd


PEDS:

Reta - 1mg 2 x week - tolerating fine so far!
Sustanon 250 62.5mg Sat and Wed - loving this stuff!!
HGH - 2iu per day in the evenings from tomorrow!

Thoughts -

Felt awesome all week!

Legs feel so strong - particularly on the long ride - haven't felt that deep depth of muscle strength in the quads for years - not sure if its the diet or the T, probably both I am sure but I'm a different beast on the bike all of a sudden!!

Reta – I think this is great –working well for me and its g ok alongside all this training!!

TRT - going well - be interesting to see the bloods in 3 weeks time to see how the 125mg is doing

Loving the Reta and the Sustanon - I can feel where they both work for me!!

Glad to have cracked the right strategy for upping the protein to 220 a day!! - finally!!

I don't drink enough during the day at the best of times. This tastes nice, is low cal and carb so makes me like to drink it but includes 25g of protein - everyone's a winner!!

Injecting the Sustanon in the Glutes is still going well!!



Questions:


1.
Am going to develop my pre workout drink to include:

Creatine 5mg (will take another 5mg before bed to prevent too much water retention)
HMB - 2mg
Taurine - 3mg
Beta Alinine - 3-5mg
L Carnitine Tartrate - 3mg
Cialis - 3-5mg Sub Lingual 30 mins before exercise

Happy with these supplements? Have I got it right with Carnitine Tartrate or should it be Acetyl Carnitine??

Can I take either L arginine or beet root juice (or both) along with the Cialis or is there no point or are they dangerous to match with the Cialis?

2.
Flash gave me a good tip of having a protein shake before bed. Can I do this is I'm now on the HGH before bed - does it need to be on a totally fasted stomach or is this ok to have both just before sleep?

Everything else seems to be going great!

Training well and have a good robust plan to nail everything going forward now!!

Thanks for all of your help so far guys, any thought or help would be much appreciated!!!!

Nice update mate. Your training looks pretty hardcore!

 

[Stylidude]

You're doing well overall but the update on the apps can cause issues ive had it with clients @Stylidude

cialis you need to take at least 2 hours out from training not 30min prior
why do you want to take all these other products?
just cialis, taurine and creatine is enough

Thanks heaps for getting back Lev!

Is it still ok if I take it 30mins before sub lingual?

I bought the powder so I could do this - trouble is, I start my morinng session at 5:00am so up at 4:14 so this morning I put a tiny scoop of powder undere my tongue at 4:30am.

Enough time before if sublingual or am I wasting it?

 

[Stylidude]

Getting through a ton of work there, particularly on the bike bro. Really impressive brother. Top notch log

Thank you for being so positive @Kopite67 and thanks for checking in!!

 

[Stylidude]

I just got caught up on your log and will be following bro. You're putting in some serious work here!


I'm very happy to see you're at 220g at this point!


N2Guard is a must. I run it all year round at 7 caps ED.


It was fun getting caught up this is a very interesting and detailed log I love the determination!


Not near enough for your output but I'm glad to see you've increased them now.


Always ideal for whole food but the evening protein shake is a win.






After we see how you tolerate 2iu of HGH we're going to have to adjust this dosing protocol if you introduce BPC/TB. With your energy output and wear and tear I'd recommend 500mcg ED of the BPC and and TB should be weekly (not monthly) at 3.5mg. These are minimum doses due to your endurance training and risk for injury. When you're doing BPC shot ED you can do TB with it at 500mcg ED as well. It's up to you.


Great!


Protein before bed with HGH is fine. Just avoid carbs ideally so as not to spike blood glucose further.

Thanks @HarleyGuy for taking so much time reading through the log and the thoroughness of your reply!!

Started my first HGH last night. Super excited to see how it goes. As I said in a few of my posts, have ben a apprehensive about this but the more I research it seems to come down to you protocols and how /when you take it!

Again, this is where I am so grateful to the Evo family - I feel so looked after, the knowledge is top notch and I feel safe and am maximising my opportunities and finances!!

Have a blood test in a few weeks now which will be 6 -8 weeks after starting the TRT and around 4 weeks after the HGH.

Will be interesting to see how the numbers are and then I guess we can look at the possibility of peptides with some context - am intrigued by these and your protocol looks so good!! will start saving!!!

 

[Stylidude]

Nice update brother - pre workout drink looks okay - be careful with too many vasodilators you can get lightheaded, flat and have lower leg pooling.
Also - would be worth looking into injectable l cartinine - way more effective

Thank you @Dreamer, you have ben so kind to me on here!!

Will be careful - tried the Cialis for the first time this morning - huge bike interval set of 30 x 40 secs at Vo2 Max with 20 secs rest between!

Am sure I felt a little less leg burn but it did feel like my blood pressure was a little low as I did get lite headed at times.

Not sure if I was just blasting myself or it was the vasodilaters?

 

[HarleyGuy]

Started my first HGH last night. Super excited to see how it goes. As I said in a few of my posts, have ben a apprehensive about this but the more I research it seems to come down to you protocols and how /when you take it!

Believe me bro there's nothing to worry about you are perfect candidate for HGH. Just do it justice and be prepared to run it for a long time as it's not something you cycle like a steroid blast or TRT+. It works best after 6 months and beyond.

Again, this is where I am so grateful to the Evo family - I feel so looked after, the knowledge is top notch and I feel safe and am maximising my opportunities and finances!!

Bro we appreciate YOU and the work you're putting into your log and we got your back. EVO love and support to you bro!

Have a blood test in a few weeks now which will be 6 -8 weeks after starting the TRT and around 4 weeks after the HGH.

We have a bloodwork guide on what to get tested here: https://www.evolutionary.org/forums...what-labs-to-test-on-steroids-and-trt.107781/

I'd be sure and ask for IGF-1 to see if we need to adjust your HGH dose.

 

[Stylidude]

Nice update mate. Your training looks pretty hardcore!

Thank you @waggat Different hardcore I guess to a lot of you guys but we are all working hard to better ourselves I guess!!

 

[Dreamer]

Thank you @Dreamer, you have ben so kind to me on here!!

Will be careful - tried the Cialis for the first time this morning - huge bike interval set of 30 x 40 secs at Vo2 Max with 20 secs rest between!

Am sure I felt a little less leg burn but it did feel like my blood pressure was a little low as I did get lite headed at times.

Not sure if I was just blasting myself or it was the vasodilaters?

Always kind to my evo brothers, glad your here.

I found cialis and the likes a double edged sword - pumps insane, felt good while training but after was flat and watery. Depends how sensitive to these things you are - appears I am very haha

 

[Stylidude]

Believe me bro there's nothing to worry about you are perfect candidate for HGH. Just do it justice and be prepared to run it for a long time as it's not something you cycle like a steroid blast or TRT+. It works best after 6 months and beyond.

Fully committed! I can see this being a lifelong thing if what I've read and seen is correct!!

Bro we appreciate YOU and the work you're putting into your log and we got your back. EVO love and support to you bro!

Thanks heaps!!

We have a bloodwork guide on what to get tested here: https://www.evolutionary.org/forums...what-labs-to-test-on-steroids-and-trt.107781/

I'd be sure and ask for IGF-1 to see if we need to adjust your HGH dose.

On it, my last test read:

Growth Hormone 0.3 mIU/L (< 19.0)
IGF-1 (Somatomedin C) 26 nmol/L (7-33)

So it will be interesting after 3-4 weeks if it has changed at all?!

 

[Stylidude]

Always kind to my evo brothers, glad your here.

I found cialis and the likes a double edged sword - pumps insane, felt good while training but after was flat and watery. Depends how sensitive to these things you are - appears I am very haha

Thanks @Dreamer I guess we gotta all try them and see how we react - I'll give it a go!!

Hey in your other mentioned injectable : Carnitine - this is sort of on my radar a bit in the future - did you find a supplier in Oz for this at all?

 

[Stylidude]

Protein goals!!

Sat - 232g
Sun - 237g
Mon - 231g

I've got this now!

 

[Stylidude]

Macros-

Yesterday:

Exercise -
Hard Swim - 70mins, 3400m

Calories Burned - 764
Calories Taken in - 2,501
Protein - 231g
Carbs - 179
Fat - 94g

 

[HarleyGuy]

Fully committed! I can see this being a lifelong thing if what I've read and seen is correct!!

Now you're talking. It's one of my forever peptides along with BPC and MOTS-C.

Hey in your other mentioned injectable : Carnitine - this is sort of on my radar a bit in the future - did you find a supplier in Oz for this at all?

@Allupfromhere can probably point you in the right direction here bro (maybe the Wolf?) only if @Dreamer doesn't know. It's out there though.

 

[LevButlerov]

Thanks heaps for getting back Lev!

Is it still ok if I take it 30mins before sub lingual?

I bought the powder so I could do this - trouble is, I start my morinng session at 5:00am so up at 4:14 so this morning I put a tiny scoop of powder undere my tongue at 4:30am.

Enough time before if sublingual or am I wasting it?

30min is fine if no other choice

 

[Dreamer]

Thanks @Dreamer I guess we gotta all try them and see how we react - I'll give it a go!!

Hey in your other mentioned injectable : Carnitine - this is sort of on my radar a bit in the future - did you find a supplier in Oz for this at all?

I use premium supps mate, not an approved vendor here, I am unsure who is selling it on the forum atm.
But I can say the premium supps one is good.

 

[HarleyGuy]

Thanks heaps for getting back Lev!

Is it still ok if I take it 30mins before sub lingual?

I bought the powder so I could do this - trouble is, I start my morinng session at 5:00am so up at 4:14 so this morning I put a tiny scoop of powder undere my tongue at 4:30am.

Enough time before if sublingual or am I wasting it?

I love this dedication... eyes open, roll over half asleep, insert powder under tongue, push 'stop' on alarm, rub sleep out of eyes, and start your day.

Hardcore EVO brother we've got here!

 

[Stylidude]

30min is fine if no other choice

Thanks @LevButlerov

It's all I can do in the mornings.

Could take it two hours before the evening training, it's just this tends to be more steady training as opposed to the more hardcore Vo2max stuff I do in the mornings which I believe is where the Cialis helps??

Can do either or whatever you think will be most beneficial - I guess I could split the does at 2.5mg 2 x a day....

 

[Stylidude]

I use premium supps mate, not an approved vendor here, I am unsure who is selling it on the forum atm.
But I can say the premium supps one is good.

Thanks heaps for getting back @Dreamer, I'll log that!! Have been snooping around looking for it!

 

[Stylidude]

Macros-

Yesterday:

Exercise -
am:
Hard Ride - 30 x 40secs Max with 20 secs rest plus 40 mins normal - 1:37mins
Easy Run off bike - 35 mins

pm:
Pilates - 1hr
Circuit kettle bell/plyo's and core strength - 40mins

Calories Burned - 1,337
Calories Taken in - 1,996
Protein - 211g
Carbs - 166
Fat - 62g

Not good enough today - forgot my Jerky which would have hit protein goal and just didn't fuel enough. Felt it on my long run this morning and even in my sleep I think.....

Tuesdays are a hard day, I pretty much smash myself through the day with multiple sessions but these make it hard to eat well.

I need to prepare better for Tuesdays from here!!

 

[Kopite67]

Macros-

Yesterday:

Exercise -
am:
Hard Ride - 30 x 40secs Max with 20 secs rest plus 40 mins normal - 1:37mins
Easy Run off bike - 35 mins

pm:
Pilates - 1hr
Circuit kettle bell/plyo's and core strength - 40mins

Calories Burned - 1,337
Calories Taken in - 1,996
Protein - 211g
Carbs - 166
Fat - 62g

Not good enough today - forgot my Jerky which would have hit protein goal and just didn't fuel enough. Felt it on my long run this morning and even in my sleep I think.....

Tuesdays are a hard day, I pretty much smash myself through the day with multiple sessions but these make it hard to eat well.

I need to prepare better for Tuesdays from here!!

Really getting through a ton of work @Stylidude . Really is an impressive load brother