Approved Log Cycle Training Nutrition Log

[GymEnjoyer]

Hi guys this is my first log so please let me know if i've forgotten anything. This is my first real "stack", I have run test E a couple of times in the past with no issues, but have decided to really dive into it this time. Currently 4 weeks in on a 16 week cycle running 500mg test E weekly split between Monday and Thursday and 30mg tbol daily, and as of tomorrow (start of week 5) I will be adding 200mg eq into the mix, and extending to 20 weeks. main reason for this is that is to help with e2 levels. I'm at a higher body fat level so Aromatisation is more of any issue for me (although so far it has been very minor, but getting bloods later this week/early next week to confirm.) no other Major sides, but definitely some noticeable irritability which I believe is likely due to heightened e2 levels. nothing is feeling particularly bad and even the irritability is more of an internal thing rather than external during interactions etc. but just something I would like to keep in check long term as the cycle progresses and possibly get some extra gains hence the eq rather than an AI. Other than that, so far the cycle has been great. definitely some noticeable strength gains over the last month, lost a little fat and gained a little muscle.

Goal: Current goal is to gain strength and lower my body fat %, but more of a recomp than an actual cut. Idealy I would like to drop to around 15% body fat which would mean dropping to around the 95-100kg range (assuming I just loose weight) But being more of a recomp rather than an actual cut I am putting a bit of extra muscle on so hopefully should be able to achieve 15% at between 100-105kg.

Stats:
Male
30
183cm tall
115kg
body fat % unknown but likely within 20-25% ( I hope lol)

training: I do sort of a combination of a bro split and an upper/lower split. it's 5 days on 2 days off, although depending on how i'm feeling that week I might run it 2 days on 1 off 3 on 1 off if I feel I need and extra rest in the middle.
day 1 back and arms: leaver rows, one arm cable rows lat pull downs, reverse grip straight back pull downs (I like these as a great transition from back into arms) then superset of triceps push downs and cable curls (very happy with these on my quest to max out all the gym machines this has been number 2 although it's only 70kg), hammer curl, leaver preacher curl followed by 15 minute walk.
day 2 legs: Leaver seated curl, leave leg extension, leaver standing calf raises, leaver seated hip adduction, leg press followed by 15 minute walk.
day 3 chest and arms: leaver seated fly, cable standing single arm fly, cable chest press, triceps push down and cable curl super set, hammer curl and triceps extension super set, leaver preacher curl followed by 15 minute walk.
day 4 legs/core: leaver seated leg curl, smith machine squats (this is a recent addition, I have been using mostly machines with a few bb/db exercises and decided I really needed to add a squat in to the mix), straight leg dead lifts, weighted crunches, hyperextension followed by 15 minute walk.
day 5 mixed upper with a focus more on shoulders: leaver seated row, leaver seated shoulder press, leaver seated dip, upright row, shrugs, leaver seated reverse fly, hammer curl superset with light bicep curls, wrist curls followed by 15 minute walk.
I aim for 8-12 reps, and once I can do 12 reps comfortably for a couple weeks I will go up to the next weight. my arms respond really well, and I can basically thrash them and 2 days later and get great results, mostly everything else not so much. I was getting some elbow pain with I thought was due to doing arms basically every second day, but it turned out this was coming from doing close grip cable rows with the V bar, so I switched out to single arm cable rows and my elbow pain has been decreasing significantly since I swapped them out.

Diet/supplements: I'm currently running about 2500 cal split between 208g protein, 313g carbs, 47g fat, but i'm going to look at dropping the carbs by about 100g and upping my protein by about the same, so keeping total cal the same but upping my protein intake significantly.
as for supplements, scorpion protein powder 1.5 serves daily (approx 42g protein), creatine 10g, NAC 600mg, Milk Thistle Silybin 480mg, green lipped muscle powder 1600mg and 1200mg vit C.

 

[Allupfromhere]

Hi guys this is my first log so please let me know if i've forgotten anything. This is my first real "stack", I have run test E a couple of times in the past with no issues, but have decided to really dive into it this time. Currently 4 weeks in on a 16 week cycle running 500mg test E weekly split between Monday and Thursday and 30mg tbol daily, and as of tomorrow (start of week 5) I will be adding 200mg eq into the mix, and extending to 20 weeks. main reason for this is that is to help with e2 levels. I'm at a higher body fat level so Aromatisation is more of any issue for me (although so far it has been very minor, but getting bloods later this week/early next week to confirm.) no other Major sides, but definitely some noticeable irritability which I believe is likely due to heightened e2 levels. nothing is feeling particularly bad and even the irritability is more of an internal thing rather than external during interactions etc. but just something I would like to keep in check long term as the cycle progresses and possibly get some extra gains hence the eq rather than an AI. Other than that, so far the cycle has been great. definitely some noticeable strength gains over the last month, lost a little fat and gained a little muscle.

Goal: Current goal is to gain strength and lower my body fat %, but more of a recomp than an actual cut. Idealy I would like to drop to around 15% body fat which would mean dropping to around the 95-100kg range (assuming I just loose weight) But being more of a recomp rather than an actual cut I am putting a bit of extra muscle on so hopefully should be able to achieve 15% at between 100-105kg.

Stats:
Male
30
183cm tall
115kg
body fat % unknown but likely within 20-25% ( I hope lol)

training: I do sort of a combination of a bro split and an upper/lower split. it's 5 days on 2 days off, although depending on how i'm feeling that week I might run it 2 days on 1 off 3 on 1 off if I feel I need and extra rest in the middle.
day 1 back and arms: leaver rows, one arm cable rows lat pull downs, reverse grip straight back pull downs (I like these as a great transition from back into arms) then superset of triceps push downs and cable curls (very happy with these on my quest to max out all the gym machines this has been number 2 although it's only 70kg), hammer curl, leaver preacher curl followed by 15 minute walk.
day 2 legs: Leaver seated curl, leave leg extension, leaver standing calf raises, leaver seated hip adduction, leg press followed by 15 minute walk.
day 3 chest and arms: leaver seated fly, cable standing single arm fly, cable chest press, triceps push down and cable curl super set, hammer curl and triceps extension super set, leaver preacher curl followed by 15 minute walk.
day 4 legs/core: leaver seated leg curl, smith machine squats (this is a recent addition, I have been using mostly machines with a few bb/db exercises and decided I really needed to add a squat in to the mix), straight leg dead lifts, weighted crunches, hyperextension followed by 15 minute walk.
day 5 mixed upper with a focus more on shoulders: leaver seated row, leaver seated shoulder press, leaver seated dip, upright row, shrugs, leaver seated reverse fly, hammer curl superset with light bicep curls, wrist curls followed by 15 minute walk.
I aim for 8-12 reps, and once I can do 12 reps comfortably for a couple weeks I will go up to the next weight. my arms respond really well, and I can basically thrash them and 2 days later and get great results, mostly everything else not so much. I was getting some elbow pain with I thought was due to doing arms basically every second day, but it turned out this was coming from doing close grip cable rows with the V bar, so I switched out to single arm cable rows and my elbow pain has been decreasing significantly since I swapped them out.

Diet/supplements: I'm currently running about 2500 cal split between 208g protein, 313g carbs, 47g fat, but i'm going to look at dropping the carbs by about 100g and upping my protein by about the same, so keeping total cal the same but upping my protein intake significantly.
as for supplements, scorpion protein powder 1.5 serves daily (approx 42g protein), creatine 10g, NAC 600mg, Milk Thistle Silybin 480mg, green lipped muscle powder 1600mg and 1200mg vit C.

Not a bad layoit brother, agree with the swap on the macros and push most of your carbs around your workouts.
Drop 50-100g of carbs on your not training days.

Post up a photo of your physique with your fave blurred brother so we can see your base and approve your log

Welcome to evo

 

[G-Merc 80]

Welcome to the Evo Family mate, I will be following along. you got this.

 

[LevButlerov]

Hi guys this is my first log so please let me know if i've forgotten anything. This is my first real "stack", I have run test E a couple of times in the past with no issues, but have decided to really dive into it this time. Currently 4 weeks in on a 16 week cycle running 500mg test E weekly split between Monday and Thursday and 30mg tbol daily, and as of tomorrow (start of week 5) I will be adding 200mg eq into the mix, and extending to 20 weeks. main reason for this is that is to help with e2 levels. I'm at a higher body fat level so Aromatisation is more of any issue for me (although so far it has been very minor, but getting bloods later this week/early next week to confirm.) no other Major sides, but definitely some noticeable irritability which I believe is likely due to heightened e2 levels. nothing is feeling particularly bad and even the irritability is more of an internal thing rather than external during interactions etc. but just something I would like to keep in check long term as the cycle progresses and possibly get some extra gains hence the eq rather than an AI. Other than that, so far the cycle has been great. definitely some noticeable strength gains over the last month, lost a little fat and gained a little muscle.

Goal: Current goal is to gain strength and lower my body fat %, but more of a recomp than an actual cut. Idealy I would like to drop to around 15% body fat which would mean dropping to around the 95-100kg range (assuming I just loose weight) But being more of a recomp rather than an actual cut I am putting a bit of extra muscle on so hopefully should be able to achieve 15% at between 100-105kg.

Stats:
Male
30
183cm tall
115kg
body fat % unknown but likely within 20-25% ( I hope lol)

training: I do sort of a combination of a bro split and an upper/lower split. it's 5 days on 2 days off, although depending on how i'm feeling that week I might run it 2 days on 1 off 3 on 1 off if I feel I need and extra rest in the middle.
day 1 back and arms: leaver rows, one arm cable rows lat pull downs, reverse grip straight back pull downs (I like these as a great transition from back into arms) then superset of triceps push downs and cable curls (very happy with these on my quest to max out all the gym machines this has been number 2 although it's only 70kg), hammer curl, leaver preacher curl followed by 15 minute walk.
day 2 legs: Leaver seated curl, leave leg extension, leaver standing calf raises, leaver seated hip adduction, leg press followed by 15 minute walk.
day 3 chest and arms: leaver seated fly, cable standing single arm fly, cable chest press, triceps push down and cable curl super set, hammer curl and triceps extension super set, leaver preacher curl followed by 15 minute walk.
day 4 legs/core: leaver seated leg curl, smith machine squats (this is a recent addition, I have been using mostly machines with a few bb/db exercises and decided I really needed to add a squat in to the mix), straight leg dead lifts, weighted crunches, hyperextension followed by 15 minute walk.
day 5 mixed upper with a focus more on shoulders: leaver seated row, leaver seated shoulder press, leaver seated dip, upright row, shrugs, leaver seated reverse fly, hammer curl superset with light bicep curls, wrist curls followed by 15 minute walk.
I aim for 8-12 reps, and once I can do 12 reps comfortably for a couple weeks I will go up to the next weight. my arms respond really well, and I can basically thrash them and 2 days later and get great results, mostly everything else not so much. I was getting some elbow pain with I thought was due to doing arms basically every second day, but it turned out this was coming from doing close grip cable rows with the V bar, so I switched out to single arm cable rows and my elbow pain has been decreasing significantly since I swapped them out.

Diet/supplements: I'm currently running about 2500 cal split between 208g protein, 313g carbs, 47g fat, but i'm going to look at dropping the carbs by about 100g and upping my protein by about the same, so keeping total cal the same but upping my protein intake significantly.
as for supplements, scorpion protein powder 1.5 serves daily (approx 42g protein), creatine 10g, NAC 600mg, Milk Thistle Silybin 480mg, green lipped muscle powder 1600mg and 1200mg vit C.

awesome start please add pics with your face blurred so we can see your base, waiting @GymEnjoyer

 

[GymEnjoyer]

A couple pics from today. As you can see body fat % is fairly high. I keep pretty busy between work, raising a young kid and gym so will try post when I can. Will aim to post an update either weekly or every monday and thursday when I run my oils. and probably some progression shots every couple of weeks.

 

[Allupfromhere]

A couple pics from today. As you can see body fat % is fairly high. I keep pretty busy between work, raising a young kid and gym so will try post when I can. Will aim to post an update either weekly or every monday and thursday when I run my oils. and probably some progression shots every couple of weeks.

Awesome stuff brother, and proud of you for taking back control of your health..

Now this might not be what you want to hear but, and coming from a caring place, its what you need to hear.

Your cycle is by no means suited to your situation....

Drop test back to 300mg maximum, me honestly i would suggest your drop in back to trt+ at 250 even.

Use eq as the ai.. you will aromatise heavy at that bf%

Drop tbol completely.

Add in;
Retatrutide - start at 1mg weekly
Mots-c - 1mg daily
Cardarine - 20mg daily

Gh if you can afford it.

Lets set your macros and nutrition up properly

You need to strip down first, not blast a cycle.
Use this time to get a peeled as fucking possible and bring all your health markers into perfect range.

Set yourself up for the biggest runway to then lean bulk and pack on all the tissue whilst keeping health in check and staying lean.

Steroids build muscle not burn fat. Yes there is am indirect influence that correlates to potential fat loss but by no means are they the most effective tools for the particular job.

You throwing close to a gram of gear at your body right now you will run into dramas brother.

Build an efficient athlete before you try to enhance at a maximum level.

 

[rizzlekdizzle]

Gotta agree with @Allupfromhere
Not throwing any shade but 500mg T at your BF is not a great idea. Agree that a max of 300mg T (kind of sports +) would be better and a GLP-1 will really help to get the weight down (on top of the diet being correct)
Losing 10% BF in one cycle is very unlikely too brother, but you can definitely get on track.
Try the rower at the gym for your cardio too. 15min walks are ok - but it really depends on how difficult that walk is (i.e decent incline etc)
The iron game is a long one and consider this your first step - you will transform - just need to do it right.

 

[GymEnjoyer]

Awesome stuff brother, and proud of you for taking back control of your health..

Now this might not be what you want to hear but, and coming from a caring place, its what you need to hear.

Your cycle is by no means suited to your situation....

Drop test back to 300mg maximum, me honestly i would suggest your drop in back to trt+ at 250 even.

Use eq as the ai.. you will aromatise heavy at that bf%

Drop tbol completely.

Add in;
Retatrutide - start at 1mg weekly
Mots-c - 1mg daily
Cardarine - 20mg daily

Gh if you can afford it.

Lets set your macros and nutrition up properly

You need to strip down first, not blast a cycle.
Use this time to get a peeled as fucking possible and bring all your health markers into perfect range.

Set yourself up for the biggest runway to then lean bulk and pack on all the tissue whilst keeping health in check and staying lean.

Steroids build muscle not burn fat. Yes there is am indirect influence that correlates to potential fat loss but by no means are they the most effective tools for the particular job.

You throwing close to a gram of gear at your body right now you will run into dramas brother.

Build an efficient athlete before you try to enhance at a maximum level.

I will preface this by saying I totally get where you're coming from, but what i've found both now and in the past is that I seem to suffer a lot less from aromatization than most people, particularly at a higher body fat%. Although admittedly this is my first time throwing more compounds in the mix.

The plan was to drop the tbol completely in 2 weeks anyway, a slight cross over with the eq although based on how long the eq will take to come into play I probably wont see much affect from the 2 compounds together. also just to confirm, are saying to use the eq as and AI or that if i do I will aromatise heavily at my body fat level?

I have been looking at retatrutide, but honestly not sure if I want to take that route. I dont know enough about it to be honest, other than that it acts like an appetite supressant, which isnt what I really want. I know theres more to it than that but I definitely need to read up on it. I've seen so many people posting garbage on instagram and reddit etc. Basically being like "i'm on reta everyone that isn't is a fat piece of garbage" that it's just totally put me off it (a very emotional, and not so logical response, I know...).

I can't really argue with anything you've said, other than to say that so far things have actually been going pretty good, and I'm not too sure I want to divert from that too much. Your concerns are very valid, and appreciated. I will be able to share a bit more once I get my bloodwork done and see how things are going based on stuff like actual E2 levels rather than just how I am feeling.

 

[rizzlekdizzle]

Your 'gains' should be fat loss - not putting on muscle at this stage - getting the body ready . Sure, you may put on some muscle but you really nee to chisel away.
How long have you been training on? Did you weight a lot more before? Have you had bloods to check your E2 levels while on cycle, only because I would say you are at risk of gyno for sure.

 

[LevButlerov]

Hi guys this is my first log so please let me know if i've forgotten anything. This is my first real "stack", I have run test E a couple of times in the past with no issues, but have decided to really dive into it this time. Currently 4 weeks in on a 16 week cycle running 500mg test E weekly split between Monday and Thursday and 30mg tbol daily, and as of tomorrow (start of week 5) I will be adding 200mg eq into the mix, and extending to 20 weeks. main reason for this is that is to help with e2 levels. I'm at a higher body fat level so Aromatisation is more of any issue for me (although so far it has been very minor, but getting bloods later this week/early next week to confirm.) no other Major sides, but definitely some noticeable irritability which I believe is likely due to heightened e2 levels. nothing is feeling particularly bad and even the irritability is more of an internal thing rather than external during interactions etc. but just something I would like to keep in check long term as the cycle progresses and possibly get some extra gains hence the eq rather than an AI. Other than that, so far the cycle has been great. definitely some noticeable strength gains over the last month, lost a little fat and gained a little muscle.

Goal: Current goal is to gain strength and lower my body fat %, but more of a recomp than an actual cut. Idealy I would like to drop to around 15% body fat which would mean dropping to around the 95-100kg range (assuming I just loose weight) But being more of a recomp rather than an actual cut I am putting a bit of extra muscle on so hopefully should be able to achieve 15% at between 100-105kg.

Stats:
Male
30
183cm tall
115kg
body fat % unknown but likely within 20-25% ( I hope lol)

training: I do sort of a combination of a bro split and an upper/lower split. it's 5 days on 2 days off, although depending on how i'm feeling that week I might run it 2 days on 1 off 3 on 1 off if I feel I need and extra rest in the middle.
day 1 back and arms: leaver rows, one arm cable rows lat pull downs, reverse grip straight back pull downs (I like these as a great transition from back into arms) then superset of triceps push downs and cable curls (very happy with these on my quest to max out all the gym machines this has been number 2 although it's only 70kg), hammer curl, leaver preacher curl followed by 15 minute walk.
day 2 legs: Leaver seated curl, leave leg extension, leaver standing calf raises, leaver seated hip adduction, leg press followed by 15 minute walk.
day 3 chest and arms: leaver seated fly, cable standing single arm fly, cable chest press, triceps push down and cable curl super set, hammer curl and triceps extension super set, leaver preacher curl followed by 15 minute walk.
day 4 legs/core: leaver seated leg curl, smith machine squats (this is a recent addition, I have been using mostly machines with a few bb/db exercises and decided I really needed to add a squat in to the mix), straight leg dead lifts, weighted crunches, hyperextension followed by 15 minute walk.
day 5 mixed upper with a focus more on shoulders: leaver seated row, leaver seated shoulder press, leaver seated dip, upright row, shrugs, leaver seated reverse fly, hammer curl superset with light bicep curls, wrist curls followed by 15 minute walk.
I aim for 8-12 reps, and once I can do 12 reps comfortably for a couple weeks I will go up to the next weight. my arms respond really well, and I can basically thrash them and 2 days later and get great results, mostly everything else not so much. I was getting some elbow pain with I thought was due to doing arms basically every second day, but it turned out this was coming from doing close grip cable rows with the V bar, so I switched out to single arm cable rows and my elbow pain has been decreasing significantly since I swapped them out.

Diet/supplements: I'm currently running about 2500 cal split between 208g protein, 313g carbs, 47g fat, but i'm going to look at dropping the carbs by about 100g and upping my protein by about the same, so keeping total cal the same but upping my protein intake significantly.
as for supplements, scorpion protein powder 1.5 serves daily (approx 42g protein), creatine 10g, NAC 600mg, Milk Thistle Silybin 480mg, green lipped muscle powder 1600mg and 1200mg vit C.

welcome fully to the EVO family @GymEnjoyer good start to your log and thank you for sharing pics, you have a strong base we can workw ith.

To start since you're running testosterone already add the 200mgs eq but we need to do blood work, when can you get bloods done?

are you using retatrutide?

Please share more day to day information with us.

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

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

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

A couple pics from today. As you can see body fat % is fairly high. I keep pretty busy between work, raising a young kid and gym so will try post when I can. Will aim to post an update either weekly or every monday and thursday when I run my oils. and probably some progression shots every couple of weeks.

 

[GymEnjoyer]

welcome fully to the EVO family @GymEnjoyer good start to your log and thank you for sharing pics, you have a strong base we can workw ith.

To start since you're running testosterone already add the 200mgs eq but we need to do blood work, when can you get bloods done?

are you using retatrutide?

Please share more day to day information with us.

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

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

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

im looking at getting bloods done either later this week or early next week. Will be getting free androgen check, e2 and liver enzymes looked at.

Cardio is probably somewhere I should focus a bit more on. I usually start my workout with a 500M sprint on the rowing machine and end it with a 15 minute walk at between 4 to 6km/h, basically whatever i feel more comfoetable with (closer to 4 after leg day etc.)

I am currently using myfitnesspal to log food and lyfta to log exercises so have attached screenshots of both. There's a couple that are missing weightts and reps as ive just swapped them out for other excerises so they dont have a history yet.

Edit: also just to add sorry no im not using retatrutide

 

[Allupfromhere]

I will preface this by saying I totally get where you're coming from, but what i've found both now and in the past is that I seem to suffer a lot less from aromatization than most people, particularly at a higher body fat%. Although admittedly this is my first time throwing more compounds in the mix.

The plan was to drop the tbol completely in 2 weeks anyway, a slight cross over with the eq although based on how long the eq will take to come into play I probably wont see much affect from the 2 compounds together. also just to confirm, are saying to use the eq as and AI or that if i do I will aromatise heavily at my body fat level?

I have been looking at retatrutide, but honestly not sure if I want to take that route. I dont know enough about it to be honest, other than that it acts like an appetite supressant, which isnt what I really want. I know theres more to it than that but I definitely need to read up on it. I've seen so many people posting garbage on instagram and reddit etc. Basically being like "i'm on reta everyone that isn't is a fat piece of garbage" that it's just totally put me off it (a very emotional, and not so logical response, I know...).

I can't really argue with anything you've said, other than to say that so far things have actually been going pretty good, and I'm not too sure I want to divert from that too much. Your concerns are very valid, and appreciated. I will be able to share a bit more once I get my bloodwork done and see how things are going based on stuff like actual E2 levels rather than just how I am feeling.

Sorry i meant use the eq as your ai..
Aromatisation isnt the only issue your facing here pumping gear at that bf% brother you need to think of your lipids. What organ strain your already currently under, blood pressure and honestly insulin sensitivity also. Because if you not looking to reduce calories right now i can assure you your insulin sensitivity isnt in a position to be trying to keep food high to build muscle.

Appetite suppression is merely a side business for reta. Its everything else that makes it so damn valuable and and amazing.

Retatrutide gets talked about like it’s just another appetite killer, but that’s honestly the smallest part of the story. Yeah, it does reduce hunger, but that’s not why the results look so different.

What separates it is that it isn’t a one trick glp1. It’s a triple agonist. Alongside glp1 which handles appetite, gastric emptying, and insulin response, it also activates GIP, improving nutrient handling and insulin efficiency, and glucagon, which is where the real edge comes from. Glucagon isn’t about hunger at all. It’s about energy expenditure.

Because of that, the body doesn’t just eat less, it actually burns more. Resting energy expenditure goes up, fat oxidation increases, and brown fat thermogenesis gets switched on. So instead of white-knuckling a calorie deficit, you’re shifting the engine itself. Eat less and burn more is a completely different equation to just suppressing appetite and hoping willpower holds.

On top of that, metabolic efficiency improves. Insulin sensitivity increases, glucose gets partitioned more effectively, and fuel flexibility improves so the body switches between carbs and fats more easily. That’s why the weight loss looks cleaner, with less rebound, less metabolic slowdown, and better body composition outcomes. You’re not just shrinking calories, you’re upgrading how the body handles them.

The other big difference is adaptive resistance. Traditional appetite suppressants fight biology, so the body pushes back with more hunger, reduced neat, and a slower metabolic rate. Retatrutide works with physiology instead of against it, so that pushback is blunted. That’s why people don’t feel like absolute death while running it.

Dont listen to tik tok or any social media full stop.

Whats your direct goal right now? Decide on this and structure your plan accordingly. Dont try to lose fat and build muscle at this stage your body isnt ready for it. Trust me i know this first hand i have been where you currently are and worse i had much more fat to lose.

Did i make progress with the same approach your taking right now, yes but it was a mere fraction compared to what i achieved when i structured things efficiency and directly.

 

[LevButlerov]

im looking at getting bloods done either later this week or early next week. Will be getting free androgen check, e2 and liver enzymes looked at.

Cardio is probably somewhere I should focus a bit more on. I usually start my workout with a 500M sprint on the rowing machine and end it with a 15 minute walk at between 4 to 6km/h, basically whatever i feel more comfoetable with (closer to 4 after leg day etc.)

I am currently using myfitnesspal to log food and lyfta to log exercises so have attached screenshots of both. There's a couple that are missing weightts and reps as ive just swapped them out for other excerises so they dont have a history yet.

Edit: also just to add sorry no im not using retatrutide

can you sure all the macros from myfitness pal for the day? i dont see them
lets get full bloods and go from there @GymEnjoyer

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

 

[Kopite67]

im looking at getting bloods done either later this week or early next week. Will be getting free androgen check, e2 and liver enzymes looked at.

Cardio is probably somewhere I should focus a bit more on. I usually start my workout with a 500M sprint on the rowing machine and end it with a 15 minute walk at between 4 to 6km/h, basically whatever i feel more comfoetable with (closer to 4 after leg day etc.)

I am currently using myfitnesspal to log food and lyfta to log exercises so have attached screenshots of both. There's a couple that are missing weightts and reps as ive just swapped them out for other excerises so they dont have a history yet.

Edit: also just to add sorry no im not using retatrutide

Hi brother, just catching up on this log, all of the Ret discussion I will leave with @Allupfromhere as he has covered this in spades as he usually does. Agree with @LevButlerov as well bro, get bloods done and at least a base line will be established

 

[GymEnjoyer]

Sorry i meant use the eq as your ai..
Aromatisation isnt the only issue your facing here pumping gear at that bf% brother you need to think of your lipids. What organ strain your already currently under, blood pressure and honestly insulin sensitivity also. Because if you not looking to reduce calories right now i can assure you your insulin sensitivity isnt in a position to be trying to keep food high to build muscle.

Appetite suppression is merely a side business for reta. Its everything else that makes it so damn valuable and and amazing.

Retatrutide gets talked about like it’s just another appetite killer, but that’s honestly the smallest part of the story. Yeah, it does reduce hunger, but that’s not why the results look so different.

What separates it is that it isn’t a one trick glp1. It’s a triple agonist. Alongside glp1 which handles appetite, gastric emptying, and insulin response, it also activates GIP, improving nutrient handling and insulin efficiency, and glucagon, which is where the real edge comes from. Glucagon isn’t about hunger at all. It’s about energy expenditure.

Because of that, the body doesn’t just eat less, it actually burns more. Resting energy expenditure goes up, fat oxidation increases, and brown fat thermogenesis gets switched on. So instead of white-knuckling a calorie deficit, you’re shifting the engine itself. Eat less and burn more is a completely different equation to just suppressing appetite and hoping willpower holds.

On top of that, metabolic efficiency improves. Insulin sensitivity increases, glucose gets partitioned more effectively, and fuel flexibility improves so the body switches between carbs and fats more easily. That’s why the weight loss looks cleaner, with less rebound, less metabolic slowdown, and better body composition outcomes. You’re not just shrinking calories, you’re upgrading how the body handles them.

The other big difference is adaptive resistance. Traditional appetite suppressants fight biology, so the body pushes back with more hunger, reduced neat, and a slower metabolic rate. Retatrutide works with physiology instead of against it, so that pushback is blunted. That’s why people don’t feel like absolute death while running it.

Dont listen to tik tok or any social media full stop.

Whats your direct goal right now? Decide on this and structure your plan accordingly. Dont try to lose fat and build muscle at this stage your body isnt ready for it. Trust me i know this first hand i have been where you currently are and worse i had much more fat to lose.

Did i make progress with the same approach your taking right now, yes but it was a mere fraction compared to what i achieved when i structured things efficiency and directly.

Okay so really not just a one trick pony. That definitely sounds a lot more impressive than just "appetite suppresion" I guess the only real issue for me will be finding it in New Zealand. Like a legit reliable source.

What would you think about just adding reta to what i'm currently on? Loosing the tbol in 2 weeks, adding the eq, depending on bloodwork dropping the test down to say 300, and then starting on 1mg of reta?

Yeah so I think in terms of goal, I may have to edit what I put in the original post. My short term right now goal on this cycle is to just increase muscle mass and get stronger. Then long term, as in by the end of 2026, I want to drop down to around 15% at 100-105kg.

 

[GymEnjoyer]

can you sure all the macros from myfitness pal for the day? i dont see them
lets get full bloods and go from there @GymEnjoyer

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

Yep can do sorry I thought Id included them my bad. I have listed all my supplements and amounts taken on the original post too, however forgot to include musashi zma+ 1 cap a day.

 

[Allupfromhere]

Okay so really not just a one trick pony. That definitely sounds a lot more impressive than just "appetite suppresion" I guess the only real issue for me will be finding it in New Zealand. Like a legit reliable source.

What would you think about just adding reta to what i'm currently on? Loosing the tbol in 2 weeks, adding the eq, depending on bloodwork dropping the test down to say 300, and then starting on 1mg of reta?

Yeah so I think in terms of goal, I may have to edit what I put in the original post. My short term right now goal on this cycle is to just increase muscle mass and get stronger. Then long term, as in by the end of 2026, I want to drop down to around 15% at 100-105kg.

I thought you were in Australia bro would have been as easy as finding bread and milk. Im not sure of our nz sources on the platform but will look into it for you.

Look you dropping the tbol in two weeks so i wont keep flogging that dead horse lol.

If you can find it add 1mg in straight away no better time brother.

Yes i would drop test back to 300mg.

I would start at a ratio of 2.5:1 test:q
Its is significantly easier to reduce high e2 then it is to bounce back nuked e2.. been there done that and its fucking shit lol.

You will need to run lcms bloodwork for estrogen when taking eq. Immunoassy testing doesnt distinguish e2 from e1 and will give false reading potentially resulting in false corrects with your doses.

At the end of the day bro your body your choice. However the truth is your trying to push your body to max build before it is efficient enough to do so.

Dont be mistaken mate, you will 100% still build muscle and lose fat if your structure this correctly.

Because what is fat?.... simply its just stored energy. You dont need high calories to push development, calories are added currency of energy, you have all the extra currency you need right now on your body.

Set protein for retention and available growth. Set fats for recovery and hormone optimisation. Shift carbs as neeed and structure the timing for daily output when required. (Training)

 

[GymEnjoyer]

I thought you were in Australia bro would have been as easy as finding bread and milk. Im not sure of our nz sources on the platform but will look into it for you.

Look you dropping the tbol in two weeks so i wont keep flogging that dead horse lol.

If you can find it add 1mg in straight away no better time brother.

Yes i would drop test back to 300mg.

I would start at a ratio of 2.5:1 test:q
Its is significantly easier to reduce high e2 then it is to bounce back nuked e2.. been there done that and its fucking shit lol.

You will need to run lcms bloodwork for estrogen when taking eq. Immunoassy testing doesnt distinguish e2 from e1 and will give false reading potentially resulting in false corrects with your doses.

At the end of the day bro your body your choice. However the truth is your trying to push your body to max build before it is efficient enough to do so.

Dont be mistaken mate, you will 100% still build muscle and lose fat if your structure this correctly.

Because what is fat?.... simply its just stored energy. You dont need high calories to push development, calories are added currency of energy, you have all the extra currency you need right now on your body.

Set protein for retention and available growth. Set fats for recovery and hormone optimisation. Shift carbs as neeed and structure the timing for daily output when required. (Training)

Yeah New Zealand unfortunately, I've had a look at the approved nz list and none seem to have reta so might have to dig deeper, or hit up the local juice monger which means its probably going to cost more lol but oh well.

I'll try find a source and once I do will get it started on 1mg like you suggest. I'll look some more into it aswell but guessing thats subq rather than im.

Yeah 2.5:1 is bang on exactly what I was going to run it at. Ill have to adjust my numbers down to work it out for 300 but hey aateast my eq will last me longer now!

Yeah my body my choice for sure, but its still good to hear from guys such as yourself with more experience, even if it is stuff I might not want to hear or goes against how i've got it all planned out in my head. It's probably a lot easier to make changes now rather than a year or two down the track.

Yep I think i've got to work on my diet a bit more. I feel like i have a fairly solid foundation, but definitely want to up the protein a bit more. Looking at cutting more carbs, but also restructuring them so its more easier to digest quick carbs (such as white rice instead of pasta) before work outs and then more nutrient dense but slower digesting stuff (like the brown rice) later in the day before bed etc.

 

[Allupfromhere]

Yeah my body my choice for sure, but its still good to hear from guys such as yourself with more experience, even if it is stuff I might not want to hear or goes against how i've got it all planned out in my head. It's probably a lot easier to make changes now rather than a year or two down the track.

Its all a road of learning bro, trialing and errors, lessons we figure out for our selves.

But you can give yourself 2 years and depending on the structure, have 2 completely results.

Yep I think i've got to work on my diet a bit more. I feel like i have a fairly solid foundation, but definitely want to up the protein a bit more. Looking at cutting more carbs, but also restructuring them so its more easier to digest quick carbs (such as white rice instead of pasta) before work outs and then more nutrient dense but slower digesting stuff (like the brown rice) later in the day before bed etc.

Nail on the head brother, restructure them!
Your a big dude naturally at 6ft+
What do you do for work? Is day to day lofe super active?

As this stage i would set up a 3 day carb cycle. High/med/low

High carbs day - leg days
250p 300c 50f

Medium day - all other training days
250p 250c 50f

Low day - non training day
250p 200c 50f

Delay your first meal of the day for a long as possible so you can tighten up your meal frequency in the main part of the day and can have yourself eating almost every 3ish hours.

You on the money too with this - high gi carbs before your workout. Fast digesting and keep all fats out of the preworkout meal they will only slow carb release and be counteractive.

Dont rely on trace fats for macros prioritise healthy omega 3s and 9s

Choose lean cuts of protein, chicken breast, turkey, eye fillet steak, 95/5 beef mince.

Meal prep so you dont allow opportunities for excuses to surface with eating off plan.

Tick all the boxes and 12 months easy you can be proper yoked and shredded.

12 months will pass you regardless.
You can have 12 months of earned progress or 12 months of excuses.

I wanna see you light this mother fucker up brother

 

[HarleyGuy]

Yeah New Zealand unfortunately, I've had a look at the approved nz list and none seem to have reta so might have to dig deeper, or hit up the local juice monger which means its probably going to cost more lol but oh well.

I'll try find a source and once I do will get it started on 1mg like you suggest. I'll look some more into it aswell but guessing thats subq rather than im.

Yeah 2.5:1 is bang on exactly what I was going to run it at. Ill have to adjust my numbers down to work it out for 300 but hey aateast my eq will last me longer now!

Yeah my body my choice for sure, but its still good to hear from guys such as yourself with more experience, even if it is stuff I might not want to hear or goes against how i've got it all planned out in my head. It's probably a lot easier to make changes now rather than a year or two down the track.

Yep I think i've got to work on my diet a bit more. I feel like i have a fairly solid foundation, but definitely want to up the protein a bit more. Looking at cutting more carbs, but also restructuring them so its more easier to digest quick carbs (such as white rice instead of pasta) before work outs and then more nutrient dense but slower digesting stuff (like the brown rice) later in the day before bed etc.

Welcome to the EVO family bro and to EVO logging!

You were looking for Reta and asking for sources in an old thread earlier today here: https://www.evolutionary.org/forums...testosterone-retatrutide.107079/#post-1960655

You can always post anything you want or any questions here in your log so we can get to it for you faster as we follow along in your log.
For Reta and with where you are, order from one of these vendors: https://www.evolutionary.org/forums/forums/new-zealand-approved-sources.260/

The boys are correct too. You need bloodwork first before increasing Test or having us negotiate cycle details with your BF%. We have to check your e2 estrogen levels as well as you will aromatize much more with higher BF.

@Allupfromhere gave you a super dialed in macro approach as well I'd go exactly that route in your position as well.

You have a good base and will be able to get strength up while dropping that BF; I'm looking forward to tagging along with you on this journey bro!

 

[waggat]

Hi guys this is my first log so please let me know if i've forgotten anything. This is my first real "stack", I have run test E a couple of times in the past with no issues, but have decided to really dive into it this time. Currently 4 weeks in on a 16 week cycle running 500mg test E weekly split between Monday and Thursday and 30mg tbol daily, and as of tomorrow (start of week 5) I will be adding 200mg eq into the mix, and extending to 20 weeks. main reason for this is that is to help with e2 levels. I'm at a higher body fat level so Aromatisation is more of any issue for me (although so far it has been very minor, but getting bloods later this week/early next week to confirm.) no other Major sides, but definitely some noticeable irritability which I believe is likely due to heightened e2 levels. nothing is feeling particularly bad and even the irritability is more of an internal thing rather than external during interactions etc. but just something I would like to keep in check long term as the cycle progresses and possibly get some extra gains hence the eq rather than an AI. Other than that, so far the cycle has been great. definitely some noticeable strength gains over the last month, lost a little fat and gained a little muscle.

Goal: Current goal is to gain strength and lower my body fat %, but more of a recomp than an actual cut. Idealy I would like to drop to around 15% body fat which would mean dropping to around the 95-100kg range (assuming I just loose weight) But being more of a recomp rather than an actual cut I am putting a bit of extra muscle on so hopefully should be able to achieve 15% at between 100-105kg.

Stats:
Male
30
183cm tall
115kg
body fat % unknown but likely within 20-25% ( I hope lol)

training: I do sort of a combination of a bro split and an upper/lower split. it's 5 days on 2 days off, although depending on how i'm feeling that week I might run it 2 days on 1 off 3 on 1 off if I feel I need and extra rest in the middle.
day 1 back and arms: leaver rows, one arm cable rows lat pull downs, reverse grip straight back pull downs (I like these as a great transition from back into arms) then superset of triceps push downs and cable curls (very happy with these on my quest to max out all the gym machines this has been number 2 although it's only 70kg), hammer curl, leaver preacher curl followed by 15 minute walk.
day 2 legs: Leaver seated curl, leave leg extension, leaver standing calf raises, leaver seated hip adduction, leg press followed by 15 minute walk.
day 3 chest and arms: leaver seated fly, cable standing single arm fly, cable chest press, triceps push down and cable curl super set, hammer curl and triceps extension super set, leaver preacher curl followed by 15 minute walk.
day 4 legs/core: leaver seated leg curl, smith machine squats (this is a recent addition, I have been using mostly machines with a few bb/db exercises and decided I really needed to add a squat in to the mix), straight leg dead lifts, weighted crunches, hyperextension followed by 15 minute walk.
day 5 mixed upper with a focus more on shoulders: leaver seated row, leaver seated shoulder press, leaver seated dip, upright row, shrugs, leaver seated reverse fly, hammer curl superset with light bicep curls, wrist curls followed by 15 minute walk.
I aim for 8-12 reps, and once I can do 12 reps comfortably for a couple weeks I will go up to the next weight. my arms respond really well, and I can basically thrash them and 2 days later and get great results, mostly everything else not so much. I was getting some elbow pain with I thought was due to doing arms basically every second day, but it turned out this was coming from doing close grip cable rows with the V bar, so I switched out to single arm cable rows and my elbow pain has been decreasing significantly since I swapped them out.

Diet/supplements: I'm currently running about 2500 cal split between 208g protein, 313g carbs, 47g fat, but i'm going to look at dropping the carbs by about 100g and upping my protein by about the same, so keeping total cal the same but upping my protein intake significantly.
as for supplements, scorpion protein powder 1.5 serves daily (approx 42g protein), creatine 10g, NAC 600mg, Milk Thistle Silybin 480mg, green lipped muscle powder 1600mg and 1200mg vit C.

A couple pics from today. As you can see body fat % is fairly high. I keep pretty busy between work, raising a young kid and gym so will try post when I can. Will aim to post an update either weekly or every monday and thursday when I run my oils. and probably some progression shots every couple of weeks.

im looking at getting bloods done either later this week or early next week. Will be getting free androgen check, e2 and liver enzymes looked at.

Cardio is probably somewhere I should focus a bit more on. I usually start my workout with a 500M sprint on the rowing machine and end it with a 15 minute walk at between 4 to 6km/h, basically whatever i feel more comfoetable with (closer to 4 after leg day etc.)

I am currently using myfitnesspal to log food and lyfta to log exercises so have attached screenshots of both. There's a couple that are missing weightts and reps as ive just swapped them out for other excerises so they dont have a history yet.

Edit: also just to add sorry no im not using retatrutide

Hey mate, welcome to Evo!

Really nice start to your log.

Your macros and feed choices look pretty good. What do you feel your maintenance cals are?

You have a decent base, but I definitely agree with @Allupfromhere regarding what your focus should be. Agree with dropping down to a more TRT or TRT+ dose of gear and looking to strip fat.

Your training looks pretty good. A few things that caught my eye: I'd definitely be taking one of the rest days in the middle of the 5, I think you do too much bicep work and for chest I would focus more on pressing instead of starting with two types of flys.

 

[LevButlerov]

Yep can do sorry I thought Id included them my bad. I have listed all my supplements and amounts taken on the original post too, however forgot to include musashi zma+ 1 cap a day.

Carbs way too high lets cut them down to 100 grams to lean you out @GymEnjoyer

 

[GymEnjoyer]

Welcome to the EVO family bro and to EVO logging!

You were looking for Reta and asking for sources in an old thread earlier today here: https://www.evolutionary.org/forums...testosterone-retatrutide.107079/#post-1960655

You can always post anything you want or any questions here in your log so we can get to it for you faster as we follow along in your log.
For Reta and with where you are, order from one of these vendors: https://www.evolutionary.org/forums/forums/new-zealand-approved-sources.260/

The boys are correct too. You need bloodwork first before increasing Test or having us negotiate cycle details with your BF%. We have to check your e2 estrogen levels as well as you will aromatize much more with higher BF.

@Allupfromhere gave you a super dialed in macro approach as well I'd go exactly that route in your position as well.

You have a good base and will be able to get strength up while dropping that BF; I'm looking forward to tagging along with you on this journey bro!

Yeah after searchng reta nz on here that was just the first thing that popped up, i've checked both nz approved sources and neither have it listed as available.

Yep bloodwork is on the menu, I will be dropping the test back to 300 very soon at the advice of @Allupfromhere who gave me a lot of really great advice including macros as you mentioned.

Thanks alot man thats much apprecaited, I am really looking forward to this and keen as to share with you all how I develop along this road!

 

[GymEnjoyer]

Its all a road of learning bro, trialing and errors, lessons we figure out for our selves.

But you can give yourself 2 years and depending on the structure, have 2 completely results.

Nail on the head brother, restructure them!
Your a big dude naturally at 6ft+
What do you do for work? Is day to day lofe super active?

As this stage i would set up a 3 day carb cycle. High/med/low

High carbs day - leg days
250p 300c 50f

Medium day - all other training days
250p 250c 50f

Low day - non training day
250p 200c 50f

Delay your first meal of the day for a long as possible so you can tighten up your meal frequency in the main part of the day and can have yourself eating almost every 3ish hours.

You on the money too with this - high gi carbs before your workout. Fast digesting and keep all fats out of the preworkout meal they will only slow carb release and be counteractive.

Dont rely on trace fats for macros prioritise healthy omega 3s and 9s

Choose lean cuts of protein, chicken breast, turkey, eye fillet steak, 95/5 beef mince.

Meal prep so you dont allow opportunities for excuses to surface with eating off plan.

Tick all the boxes and 12 months easy you can be proper yoked and shredded.

12 months will pass you regardless.
You can have 12 months of earned progress or 12 months of excuses.

I wanna see you light this mother fucker up brother

Yeah man thats very very true, and 2 years can make such a massive difference too depending on that exact structuing as you mention.

Thats a decent looking meal cycle, I do appreciate the extra carbs for heavy work days as I know I personally tend to get the brain fog quite bad depending on my energy levels and how much I've eaten.

Chicken breast and 95/5 mince have been my go to recently so im happy with those. I was eating normal mince for a bit before I found a good place to get lean from so was keeping my intake down to reduce fat but with the lean I can eat so much more.

I agree with the 12 months will pass regardless sentiment so heres to making it a massive 12 months

 

[GymEnjoyer]

Carbs way too high lets cut them down to 100 grams to lean you out @GymEnjoyer

Just double checking but do you mean cut them down to 100 or cut them down by 100? I really like the macros listed out by @Allupfromhere where its 200 on relaxed days, then goes up from there depending on work load maxing put at 300 on leg days when im gonna be pushing the most weight etc. As I reckon that will fuel me the best. But always open to suggestions.

 

[GymEnjoyer]

Hey mate, welcome to Evo!

Really nice start to your log.

Your macros and feed choices look pretty good. What do you feel your maintenance cals are?

You have a decent base, but I definitely agree with @Allupfromhere regarding what your focus should be. Agree with dropping down to a more TRT or TRT+ dose of gear and looking to strip fat.

Your training looks pretty good. A few things that caught my eye: I'd definitely be taking one of the rest days in the middle of the 5, I think you do too much bicep work and for chest I would focus more on pressing instead of starting with two types of flys.

I'm not 100% sure but somewhere between 2500 and 3000, I would say closer to 3000 though.

Yeah dropped down the test e and starting the eq at a lower dose. Going on 300/120 test/eq starting from today so will see how that goes over the next month.

Yeah the biceps I have thrown a lot at, but they seem to respond really well to that so I just throw as much as I can at them. Chest I can definitetly put some more press exercises in there to replace some of the flys. I feel like chest is my biggest weakness atm so any and all advice to improve there is much appreciated.

 

[LevButlerov]

Just double checking but do you mean cut them down to 100 or cut them down by 100? I really like the macros listed out by @Allupfromhere where its 200 on relaxed days, then goes up from there depending on work load maxing put at 300 on leg days when im gonna be pushing the most weight etc. As I reckon that will fuel me the best. But always open to suggestions.

cut to 100 carbs total/day @GymEnjoyer you need to lower heavy weights and do lower weights higher reps

 

[GymEnjoyer]

Okay guys so this has been getting a lot more attention than I thought so I have been trying to respond to everyone, my appologies if I missed anyone! Obviously this log is still very much in the early days being barely a day old but a big thank you to everyone for all the really great advice so far.

So first off, today is the first day of week 5 of my cycle, and was when I was going to introduce eq in at 200mg a week. After speaking to you guys I have decided to tone things down a bit while I cut some weight. Test has been dropped to 300mg a week, and eq will now be started at 120mg a week, so took my first shots today of 150 and 60 test/eq. Im very much looking forward to seeing how this improves things and sharing my results with all you awesome guys who have shown interest in my progress and given me all this great advice.

Secondly, I would like to throw some retstrutide in the mix as it sounds like that could really help with everything. I have checked the 2 approved nz sources and neither seem to have it available, somif anyone could point me in the right direction that would be massively appreciated!

 

[LevButlerov]

Okay guys so this has been getting a lot more attention than I thought so I have been trying to respond to everyone, my appologies if I missed anyone! Obviously this log is still very much in the early days being barely a day old but a big thank you to everyone for all the really great advice so far.

So first off, today is the first day of week 5 of my cycle, and was when I was going to introduce eq in at 200mg a week. After speaking to you guys I have decided to tone things down a bit while I cut some weight. Test has been dropped to 300mg a week, and eq will now be started at 120mg a week, so took my first shots today of 150 and 60 test/eq. Im very much looking forward to seeing how this improves things and sharing my results with all you awesome guys who have shown interest in my progress and given me all this great advice.

Secondly, I would like to throw some retstrutide in the mix as it sounds like that could really help with everything. I have checked the 2 approved nz sources and neither seem to have it available, somif anyone could point me in the right direction that would be massively appreciated!

lets tone it down and go slow, we need to get your bloods in and some retatrutide @GymEnjoyer

 

[GymEnjoyer]

lets tone it down and go slow, we need to get your bloods in and some retatrutide @GymEnjoyer

Bloods are in the works. Still waiting on full androgen index and E2 report but got this back on my lipid panel. Hdl is a bit low, and total cholesterol is a little high but with the tbol and test at 500 sole.difference is to be expected. my normal cholesterol level sits at just under 4 so its gone up by 1. Hdl could be better.

 

[Allupfromhere]

Bloods are in the works. Still waiting on full androgen index and E2 report but got this back on my lipid panel. Hdl is a bit low, and total cholesterol is a little high but with the tbol and test at 500 sole.difference is to be expected. my normal cholesterol level sits at just under 4 so its gone up by 1. Hdl could be better.

Hey brother did you get lcms e2 testing? If not you wont get an accurate reading of where estrogen is at.

Lets add these to clean up some of that cholesterol -

6-8g omega 3 fish oil dha/epa
300mg coq10
1200mg citrus bergamot.

 

[GymEnjoyer]

Hey brother did you get lcms e2 testing? If not you wont get an accurate reading of where estrogen is at.

Lets add these to clean up some of that cholesterol -

6-8g omega 3 fish oil dha/epa
300mg coq10
1200mg citrus bergamot.

Hey man, unfortunately I didn't have an option to choose lcms or not, atleast not at my lab. I will see what it says when i get the results, and im 99.9% sure they do have access to lcms testing so im hoping with the delay and everything that its because that is what they're doing.

I'm currently taking 1600 mg green lipped mussel powder instead of fish oil, but considering doubling the dossage.

Will jump on the coq10 and citrus bergamont too.

 

[Allupfromhere]

Hey man, unfortunately I didn't have an option to choose lcms or not, atleast not at my lab. I will see what it says when i get the results, and im 99.9% sure they do have access to lcms testing so im hoping with the delay and everything that its because that is what they're doing.

I'm currently taking 1600 mg green lipped mussel powder instead of fish oil, but considering doubling the dossage.

Will jump on the coq10 and citrus bergamont too.

Def double the dose of th glm powder and grab the others brother they will help the cholesterol significantly

 

[LevButlerov]

Bloods are in the works. Still waiting on full androgen index and E2 report but got this back on my lipid panel. Hdl is a bit low, and total cholesterol is a little high but with the tbol and test at 500 sole.difference is to be expected. my normal cholesterol level sits at just under 4 so its gone up by 1. Hdl could be better.

lets wait for all bloods to come in

 

[HarleyGuy]

Bloods are in the works. Still waiting on full androgen index and E2 report but got this back on my lipid panel. Hdl is a bit low, and total cholesterol is a little high but with the tbol and test at 500 sole.difference is to be expected. my normal cholesterol level sits at just under 4 so its gone up by 1. Hdl could be better.

Everything is in range. HDL can always be "better" technically but you're good bro I'd be happy with this! Well done.

 

[HarleyGuy]

Hey man, unfortunately I didn't have an option to choose lcms or not, atleast not at my lab. I will see what it says when i get the results, and im 99.9% sure they do have access to lcms testing so im hoping with the delay and everything that its because that is what they're doing.

I'm currently taking 1600 mg green lipped mussel powder instead of fish oil, but considering doubling the dossage.

Will jump on the coq10 and citrus bergamont too.

instead of fish oil, but considering doubling the dossage.

No no add fish oil I recommend Krill oil with Omega's. Doubling that dosage is fine too but don't neglect the benefits of fish oils.

 

[GymEnjoyer]

No no add fish oil I recommend Krill oil with Omega's. Doubling that dosage is fine too but don't neglect the benefits of fish oils.

Ah okay is that because of the amount of omega 3? I've read that GLM contains "better" omega 3's making it a lot better for joints and inflamation etc. But not sure how that comes into play for cholesterol vs just more omega 3's in general.

 

[HarleyGuy]

Ah okay is that because of the amount of omega 3? I've read that GLM contains "better" omega 3's making it a lot better for joints and inflamation etc. But not sure how that comes into play for cholesterol vs just more omega 3's in general.

There's isn't really "better" Omega 3's per se, but you can compare the source of Omega 3's and what's best is a source like krill oil (some Omega 3 blends use anchovy/mackerel/sardines for example and are good) and as long as the EPA/DHA ratio is about 2:1 you're good. Krill oil has the EPA/DHA as well as phospholipids and is high in astaxanthin, so combining Krill with a good Omega 3 source on top of that is best.

 

[GymEnjoyer]

Bloods are finally back, and e2 is looking a lot less than ideal. Suprisingly not really feeling many sides, no gyno, dick still works great, slight change in mood and a bit of water retention but thats about it. test is getting up there atleast but defiitely not as high as it could be on 500. These bloods were from near the end of last month and I've since lowered my dose and will be starting on 0.5mg of arimidex 2 x weekly. will be getting bloods done again end of this month.

 

[HarleyGuy]

Bloods are finally back, and e2 is looking a lot less than ideal. Suprisingly not really feeling many sides, no gyno, dick still works great, slight change in mood and a bit of water retention but thats about it. test is getting up there atleast but defiitely not as high as it could be on 500. These bloods were from near the end of last month and I've since lowered my dose and will be starting on 0.5mg of arimidex 2 x weekly. will be getting bloods done again end of this month.

Houston we have a problem.

0.5mg Adex twice a week isn't enough to start here bro. Your e2 is WAY high. This is when Adex can be used vs. aromasin but see question below...

test is getting up there atleast but defiitely not as high as it could be on 500

Can you remind me of your full cycle with dosing including brand/source? Test levels seem off.

 

[GymEnjoyer]

Houston we have a problem.

0.5mg Adex twice a week isn't enough to start here bro. Your e2 is WAY high. This is when Adex can be used vs. aromasin but see question below...


Can you remind me of your full cycle with dosing including brand/source? Test levels seem off.

Yep definitely an issue that needs to be resolved. Adex is all I have at the moment, recomend dosing higher? Only reason I didnt think of going higher was because Ive lowered test.

Cycle was originally 30mg Tbol/ 500mg test E, but at the start of week 5 I dropped test down to 350 test E 120 EQ and keeping the tbol untill end of week 6 which will be starting tomorrow. Test E was evolve bio labs and tbol was Rohm but basically got it off a local gym bro. Have since switched to pinnacle performance for both test and eq from Austarlabs on the list of nz approved sources.

 

[HarleyGuy]

Yep definitely an issue that needs to be resolved. Adex is all I have at the moment, recomend dosing higher? Only reason I didnt go higher was because Ive lowered test.

Cycle was originally 30mg Tbol/ 500mg test E, but at the start of week 5 I dropped test down to 350 test E 120 EQ and keeping the tbol untill end of week 6 which will be starting tomorrow. Test E was evolve bio labs and tbol was Rohm but basically got it off a local gym bro. Have since switched to pinnacle performance for both test and eq from Austarlabs on the list of nz approved sources.

Ok we're good on your source now as it won't be underdosed. You're a high aromatizer clearly so I'd do 1mg Adex twice a week for 3 weeks while you're waiting for aromasin (if you can budget that in) and then you may need to run low dose aromasin for the rest of your cycle once e2 is in range.

When can you get bloods again? Having no symptoms is just a bonus but that high of e2 for too long is not good.
Let's get @LevButlerov to give the green light on this but your next dose I'd say you can take the full 1mg tab.

 

[GymEnjoyer]

Ok we're good on your source now as it won't be underdosed. You're a high aromatizer clearly so I'd do 1mg Adex twice a week for 3 weeks while you're waiting for aromasin (if you can budget that in) and then you may need to run low dose aromasin for the rest of your cycle once e2 is in range.

When can you get bloods again? Having no symptoms is just a bonus but that high of e2 for too long is not good.
Let's get @LevButlerov to give the green light on this but your next dose I'd say you can take the full 1mg tab.

Yeah new stuff wont be, but old stuff is possibly though? Aromasin wont be possible for now as none of the nz sources have it stocked frok what I can see so might have to stick to the Adex for now.

Plan was to get bloods done again at the end of the month. Yeah despite the lack of symptons I still definitely need to get it sorted out. first dose will be today, so straight to 1mg, or wait for @LevButlerov's advice first you reckon?

 

[HarleyGuy]

Yeah new stuff wont be, but old stuff is possibly though? Aromasin wont be possible for now as none of the nz sources have it stocked frok what I can see so might have to stick to the Adex for now.

Plan was to get bloods done again at the end of the month. Yeah despite the lack of symptons I still definitely need to get it sorted out. first dose will be today, so straight to 1mg, or wait for @LevButlerov's advice first you reckon?

Oh hell no with that e2 level you can go straight to 1mg like now LOL.

Ok we can deal with no aromasin for now and get e2 in check with Adex and end of month redo e2 and then if still no aromasin we can super low dose Adex e3d (get a pill cutter) once e2 is in range. Now that you have real gear and properly dosed (seems your other gear was underdosed yes at 500mg those levels seem off) we can redo Test and FreeT along with SHBG and e2 amongst some others too (like prolactin if it's not too expensive). End of month you should look at an ultra sensitive e2 as well.

When @LevButlerov is back online tomorrow I'm pretty sure 1mg e3d will do the trick but we'll wait on locking that down but for now take the 1mg whole tab.

 

[GymEnjoyer]

Oh hell no with that e2 level you can go straight to 1mg like now LOL.

Ok we can deal with no aromasin for now and get e2 in check with Adex and end of month redo e2 and then if still no aromasin we can super low dose Adex e3d (get a pill cutter) once e2 is in range. Now that you have real gear and properly dosed (seems your other gear was underdosed yes at 500mg those levels seem off) we can redo Test and FreeT along with SHBG and e2 amongst some others too (like prolactin if it's not too expensive). End of month you should look at an ultra sensitive e2 as well.

When @LevButlerov is back online tomorrow I'm pretty sure 1mg e3d will do the trick but we'll wait on locking that down but for now take the 1mg whole tab.

Sweet yep just got home now so first mg is down the hatch. Got it through an approved nz source and it's supplied as 2mg/ml solution so super easy to dose just draw x amount and good to go.

Yep will redo all the same again and can add in prolactin too.

Im not 100% sure that the lab I use offers lcms testing, so that one might be a struggle. Unsure if it's avaulable at all where I live but will definitely look into it.

 

[LevButlerov]

Bloods are finally back, and e2 is looking a lot less than ideal. Suprisingly not really feeling many sides, no gyno, dick still works great, slight change in mood and a bit of water retention but thats about it. test is getting up there atleast but defiitely not as high as it could be on 500. These bloods were from near the end of last month and I've since lowered my dose and will be starting on 0.5mg of arimidex 2 x weekly. will be getting bloods done again end of this month.

This is not a normal estrogen blood test something is wrong, please get a LCMS estrogen e2 test done asap @GymEnjoyer

 

[LevButlerov]

Oh hell no with that e2 level you can go straight to 1mg like now LOL.

Ok we can deal with no aromasin for now and get e2 in check with Adex and end of month redo e2 and then if still no aromasin we can super low dose Adex e3d (get a pill cutter) once e2 is in range. Now that you have real gear and properly dosed (seems your other gear was underdosed yes at 500mg those levels seem off) we can redo Test and FreeT along with SHBG and e2 amongst some others too (like prolactin if it's not too expensive). End of month you should look at an ultra sensitive e2 as well.

When @LevButlerov is back online tomorrow I'm pretty sure 1mg e3d will do the trick but we'll wait on locking that down but for now take the 1mg whole tab.

he needs to redo with lcms imo @HarleyGuy

This is not a normal estrogen blood test something is wrong, please get a LCMS estrogen e2 test done asap @GymEnjoyer

 

[Allupfromhere]

Bloods are finally back, and e2 is looking a lot less than ideal. Suprisingly not really feeling many sides, no gyno, dick still works great, slight change in mood and a bit of water retention but thats about it. test is getting up there atleast but defiitely not as high as it could be on 500. These bloods were from near the end of last month and I've since lowered my dose and will be starting on 0.5mg of arimidex 2 x weekly. will be getting bloods done again end of this month.

Ok we're good on your source now as it won't be underdosed. You're a high aromatizer clearly so I'd do 1mg Adex twice a week for 3 weeks while you're waiting for aromasin (if you can budget that in) and then you may need to run low dose aromasin for the rest of your cycle once e2 is in range.

When can you get bloods again? Having no symptoms is just a bonus but that high of e2 for too long is not good.
Let's get @LevButlerov to give the green light on this but your next dose I'd say you can take the full 1mg tab.

he needs to redo with lcms imo @HarleyGuy

I am 100 percent aligned with Lev here. This really does need an LCMS E2 test, which is exactly why I pushed for it from the start.

That testosterone is clearly underdosed. You were at 500 mg for four weeks and only recently pulled it back, yet those total testosterone levels align far more closely with what we would expect from roughly 250 mg per week in most cases.

E2 looks extremely high on paper. Yes, EQ will suppress the assay to some degree, so the true estrogen is likely lower than what is reported, but even allowing for that, it is still far too elevated.

Running 1 mg Adex every other day will help in the short term, but the issue is sustainability. Without LCMS, we do not actually know where estrogen truly sits, which means we are guessing. That is how overcorrection happens and E2 ends up being unintentionally crashed.

We also need to consider EQ beginning to saturate. Its aromatase modulating effect will continue to increase over time, and when this is combined with a pharmaceutical AI, the risk of compounded estrogen suppression becomes very real.

The conversion here was always going to be aggressive. Body fat percentage is simply too high for this amount of testosterone, and these bloods confirm exactly what I raised early on. This should have been approached with TRT level testosterone and Reta only, then reassessed once body composition improved.

I want to ask this genuinely and not rhetorically. Where did you get the impression that you aromatise less than most people? What specifically gave you that impression?

This is not about being blunt or pointing fingers. It is about being clear and honest so we can make decisions based on facts rather than assumptions, and avoid repeating the same issues moving forward.

 

[GymEnjoyer]

I am 100 percent aligned with Lev here. This really does need an LCMS E2 test, which is exactly why I pushed for it from the start.

That testosterone is clearly underdosed. You were at 500 mg for four weeks and only recently pulled it back, yet those total testosterone levels align far more closely with what we would expect from roughly 250 mg per week in most cases.

E2 looks extremely high on paper. Yes, EQ will suppress the assay to some degree, so the true estrogen is likely lower than what is reported, but even allowing for that, it is still far too elevated.

Running 1 mg Adex every other day will help in the short term, but the issue is sustainability. Without LCMS, we do not actually know where estrogen truly sits, which means we are guessing. That is how overcorrection happens and E2 ends up being unintentionally crashed.

We also need to consider EQ beginning to saturate. Its aromatase modulating effect will continue to increase over time, and when this is combined with a pharmaceutical AI, the risk of compounded estrogen suppression becomes very real.

The conversion here was always going to be aggressive. Body fat percentage is simply too high for this amount of testosterone, and these bloods confirm exactly what I raised early on. This should have been approached with TRT level testosterone and Reta only, then reassessed once body composition improved.

I want to ask this genuinely and not rhetorically. Where did you get the impression that you aromatise less than most people? What specifically gave you that impression?

This is not about being blunt or pointing fingers. It is about being clear and honest so we can make decisions based on facts rather than assumptions, and avoid repeating the same issues moving forward.

I have looked and looked but none of the local labs seem to offer lcms, atleast not directly. Possibly something I would have to get a referal from a doctor in order to get.

Also just to confirm, blood test was from before eq was stsrted, so was running soley test and tbol. Will be getting further bloods done soon to see where everything is sitting on the lower dose and what the eq is actually doing in termd of e2 along with the Adex.

Sorry I should probably reiterate as I've mispoken there, it's not that I believe I aromatise less but that I suffer less sides from it. Even at the levels shown I don't really get any negative impact to stuff like sexual function or gyno etc.

No I totally get it one of the main points of this forum seems to be helping people and trying to put people on the right track so I appreciate all the advice and direction I can get.

 

[GymEnjoyer]

Just a bit of an update for you guys; I have just started on Reta. After doing a bit of looking into it it seems like starting doses varried from 1mg to 2.5mg weekly, so have opted to start at 0.5mg every second day which works out to be just under 2mg a week. I am still running 300mg test and 120mg eq and and still feeling very good, even hit a new PR of 240kg/530 pounds on the reverse V squat machine which I'm stoked with. I know there has been a big push for me to get lcms testing done for my e2 levels, I have reached out to a couple labs and asked about getting lcms instead of the standard testing, and am still waiting on a response. Will be getting bloods done again at the end of the month regardless but if I havent heard back i'll be speaking to my gp about getting a referal for lcms testing.

 

[GymEnjoyer]

Also further update, I have been working on my meal plan and have dropped down to 2000 cal which I will running for the next 6 weeks, and then extending for ppssibly another 15 depending on how the 6 weeks go. Meal plan is as follows;

Meal 1 – Breakfast

Whole eggs – 4 large (200g raw without shell)

Liquid egg whites – 120g

Spinach – 50g raw

Macros

Calories: ~436 kcal

Protein: 42g

Carbs: 4g

Fat: 29g

Meal 2 – Whey Shake

Whey isolate – 60g powder (2 scoops)

Water

Macros

Calories: ~240 kcal

Protein: 50g

Carbs: 2g

Fat: 2g

Meal 3 – Yogurt Bowl

3.5% Greek yogurt – 500g

Mixed berries – 140g

Chia seeds – 10g

Macros

Calories: ~575 kcal

Protein: 45g

Carbs: 28g

Fat: 30g

Meal 4 – Pre-Workout

Low-fat cottage cheese (1–2%) – 250g

Jasmine rice – 60g raw
(≈180g cooked)

Macros

Calories: ~430 kcal

Protein: 38g

Carbs: 50g

Fat: 4g

Meal 5 – Post-Workout Dinner

95% lean ground beef – 300g raw
(≈225–230g cooked yield)

Potato – 150g raw

Green vegetables – 100g raw

Macros

Calories: ~330 kcal

Protein: 75g

Carbs: 16g

Fat: 8g

Daily Totals (Approximate)

Calories: ~2,010 kcal

Protein: ~250g

Carbs: ~100g

Fat: ~73g

Carb Distribution

Meals 1–2: ~6g

Meal 3: ~28g

Meal 4 (Pre-workout): ~50g

Meal 5 (Post-workout): ~16g

 

[LevButlerov]

Just a bit of an update for you guys; I have just started on Reta. After doing a bit of looking into it it seems like starting doses varried from 1mg to 2.5mg weekly, so have opted to start at 0.5mg every second day which works out to be just under 2mg a week. I am still running 300mg test and 120mg eq and and still feeling very good, even hit a new PR of 240kg/530 pounds on the reverse V squat machine which I'm stoked with. I know there has been a big push for me to get lcms testing done for my e2 levels, I have reached out to a couple labs and asked about getting lcms instead of the standard testing, and am still waiting on a response. Will be getting bloods done again at the end of the month regardless but if I havent heard back i'll be speaking to my gp about getting a referal for lcms testing.

what brand retatrutide are you using? @GymEnjoyer pics please to see

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

 

[LevButlerov]

Also further update, I have been working on my meal plan and have dropped down to 2000 cal which I will running for the next 6 weeks, and then extending for ppssibly another 15 depending on how the 6 weeks go. Meal plan is as follows;

Meal 1 – Breakfast

Whole eggs – 4 large (200g raw without shell)

Liquid egg whites – 120g

Spinach – 50g raw

Macros

Calories: ~436 kcal

Protein: 42g

Carbs: 4g

Fat: 29g

Meal 2 – Whey Shake

Whey isolate – 60g powder (2 scoops)

Water

Macros

Calories: ~240 kcal

Protein: 50g

Carbs: 2g

Fat: 2g

Meal 3 – Yogurt Bowl

3.5% Greek yogurt – 500g

Mixed berries – 140g

Chia seeds – 10g

Macros

Calories: ~575 kcal

Protein: 45g

Carbs: 28g

Fat: 30g

Meal 4 – Pre-Workout

Low-fat cottage cheese (1–2%) – 250g

Jasmine rice – 60g raw
(≈180g cooked)

Macros

Calories: ~430 kcal

Protein: 38g

Carbs: 50g

Fat: 4g

Meal 5 – Post-Workout Dinner

95% lean ground beef – 300g raw
(≈225–230g cooked yield)

Potato – 150g raw

Green vegetables – 100g raw

Macros

Calories: ~330 kcal

Protein: 75g

Carbs: 16g

Fat: 8g

Daily Totals (Approximate)

Calories: ~2,010 kcal

Protein: ~250g

Carbs: ~100g

Fat: ~73g

Carb Distribution

Meals 1–2: ~6g

Meal 3: ~28g

Meal 4 (Pre-workout): ~50g

Meal 5 (Post-workout): ~16g

carbs low perfect but fat you can get to 90

 

[codezz]

Just a bit of an update for you guys; I have just started on Reta. After doing a bit of looking into it it seems like starting doses varried from 1mg to 2.5mg weekly, so have opted to start at 0.5mg every second day which works out to be just under 2mg a week. I am still running 300mg test and 120mg eq and and still feeling very good, even hit a new PR of 240kg/530 pounds on the reverse V squat machine which I'm stoked with. I know there has been a big push for me to get lcms testing done for my e2 levels, I have reached out to a couple labs and asked about getting lcms instead of the standard testing, and am still waiting on a response. Will be getting bloods done again at the end of the month regardless but if I havent heard back i'll be speaking to my gp about getting a referal for lcms testing.

@GymEnjoyer if ur just starting out on reta id suggest just doing 0.5mg a week and go from there, as it can be strong from person to person

 

[HarleyGuy]

Just a bit of an update for you guys; I have just started on Reta. After doing a bit of looking into it it seems like starting doses varried from 1mg to 2.5mg weekly, so have opted to start at 0.5mg every second day which works out to be just under 2mg a week. I am still running 300mg test and 120mg eq and and still feeling very good, even hit a new PR of 240kg/530 pounds on the reverse V squat machine which I'm stoked with. I know there has been a big push for me to get lcms testing done for my e2 levels, I have reached out to a couple labs and asked about getting lcms instead of the standard testing, and am still waiting on a response. Will be getting bloods done again at the end of the month regardless but if I havent heard back i'll be speaking to my gp about getting a referal for lcms testing.

Doesn't sound like you'll have LCMS done before your next blood test end of the month. The next blood test may be much more of the same though so LCMS will be our only clear picture.

he needs to redo with lcms imo @HarleyGuy

Agreed with you and @Allupfromhere but I'm thinking even after lcms he'll still be high. That was a good question posed @Allupfromhere (sincere and not rhetorical, that one).

so have opted to start at 0.5mg every second day which works out to be just under 2mg a week

Bro this is a high dose to start with on Reta, it's a gamble just know that. Some people have wound up in bed for days bumping 2mg at a time let alone starting off at 2mg.

 

[GymEnjoyer]

carbs low perfect but fat you can get to 90

Yeah I wanted to leave a bit a buffer around the fat, it can be a bit harder to find low fat options like the cottage cheese so it means if im using the full fat stuff it wont be pushing my fat too high. Same goes for the greek yogurt.

what brand retatrutide are you using? @GymEnjoyer pics please to see

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

Reta was from @kiwibulk who is on the trusted vendors list and was very prompt with delivery so would definitely recomend to anyone looking.

 

[GymEnjoyer]

Doesn't sound like you'll have LCMS done before your next blood test end of the month. The next blood test may be much more of the same though so LCMS will be our only clear picture.


Agreed with you and @Allupfromhere but I'm thinking even after lcms he'll still be high. That was a good question posed @Allupfromhere (sincere and not rhetorical, that one).


Bro this is a high dose to start with on Reta, it's a gamble just know that. Some people have wound up in bed for days bumping 2mg at a time let alone starting off at 2mg.

I would very much like to have it done but yeah, seems like its going to be a but of a mission to get lcms. I will continue looking though and as mentioned will spewk tondoc about getting a referal if I cant get it privately.

from what I have seen a lot of people are either starting at 2mg or going to 2mg after a week. Im 5 days in so far and and feel all good, noticing some appetite supression so all appears to be working as it should. but will definitely be dropping it down if I start to feel anything major like a big drop in energy etc.

 

[HarleyGuy]

from what I have seen a lot of people are either starting at 2mg or going to 2mg after a week.

I don't recall any Mod advising a starting dose of 2mg.

If you're feeling fine after one week then stay the course but just know I bumped mine to 4mg (after starting at 1, 2, 3, then 4mg) and I didn't get negative side effects from 4mg until the second week).

 

[GymEnjoyer]

I don't recall any Mod advising a starting dose of 2mg.

If you're feeling fine after one week then stay the course but just know I bumped mine to 4mg (after starting at 1, 2, 3, then 4mg) and I didn't get negative side effects from 4mg until the second week).

Not advise from a mod on here, just what I've read online in general. Quite a few people seem to be having good results even starting at 2.5mg, but that of course wont be the case for everyone.

Plan is to just stay on 0.5mg eod for the forseeable future. So you ran 1,2 and 3 mg for a week each or did you go up faster than that?

 

[Trenhead3cc]

I started Reta on 0.5mg a week first 2 weeks then increased to 1mg per week. And I’m finding that comfortable and maybe I will push 1.5-2mg. But as people have suggested I wouldn’t start on 2mg

With the massive half life of Reta like 6 days there is no need to take EOD. You can get away twice per week or even once per week.

 

[LevButlerov]

Reta was from @kiwibulk who is on the trusted vendors list and was very prompt with delivery so would definitely recomend to anyone looking.

you're in NZ right? @kiwibulk still hasnt done proper labels been asking him for a while @GymEnjoyer
you've felt it working yet?

 

[GymEnjoyer]

you're in NZ right? @kiwibulk still hasnt done proper labels been asking him for a while @GymEnjoyer
you've felt it working yet?

Personally I don't mind the labels, his prices seem to be the best around and his delivery is super fast so if a basic looking label compared to other vendors is the price we have to pay then I say its a very small price to pay.

Yeah I definitely feel like my appetite has reduced a bit. Still have some cravings, but it's still early days though as im only 5 days in. I don't notice it quite as much in the morning, but later in the day when I'd usually be super hungry (especially after work and the gym) I dont feel nearly as hungry as I usually would. I can still eat when I sit down with food in front of me though which is good.

 

[waggat]

Also further update, I have been working on my meal plan and have dropped down to 2000 cal which I will running for the next 6 weeks, and then extending for ppssibly another 15 depending on how the 6 weeks go. Meal plan is as follows;

Meal 1 – Breakfast

Whole eggs – 4 large (200g raw without shell)

Liquid egg whites – 120g

Spinach – 50g raw

Macros

Calories: ~436 kcal

Protein: 42g

Carbs: 4g

Fat: 29g

Meal 2 – Whey Shake

Whey isolate – 60g powder (2 scoops)

Water

Macros

Calories: ~240 kcal

Protein: 50g

Carbs: 2g

Fat: 2g

Meal 3 – Yogurt Bowl

3.5% Greek yogurt – 500g

Mixed berries – 140g

Chia seeds – 10g

Macros

Calories: ~575 kcal

Protein: 45g

Carbs: 28g

Fat: 30g

Meal 4 – Pre-Workout

Low-fat cottage cheese (1–2%) – 250g

Jasmine rice – 60g raw
(≈180g cooked)

Macros

Calories: ~430 kcal

Protein: 38g

Carbs: 50g

Fat: 4g

Meal 5 – Post-Workout Dinner

95% lean ground beef – 300g raw
(≈225–230g cooked yield)

Potato – 150g raw

Green vegetables – 100g raw

Macros

Calories: ~330 kcal

Protein: 75g

Carbs: 16g

Fat: 8g

Daily Totals (Approximate)

Calories: ~2,010 kcal

Protein: ~250g

Carbs: ~100g

Fat: ~73g

Carb Distribution

Meals 1–2: ~6g

Meal 3: ~28g

Meal 4 (Pre-workout): ~50g

Meal 5 (Post-workout): ~16g

Meal plan looks pretty good mate. Agree with everyone else, i'd probably start reta at 1mg/week. Then give it two weeks before going up.

 

[LevButlerov]

Personally I don't mind the labels, his prices seem to be the best around and his delivery is super fast so if a basic looking label compared to other vendors is the price we have to pay then I say its a very small price to pay.

Yeah I definitely feel like my appetite has reduced a bit. Still have some cravings, but it's still early days though as im only 5 days in. I don't notice it quite as much in the morning, but later in the day when I'd usually be super hungry (especially after work and the gym) I dont feel nearly as hungry as I usually would. I can still eat when I sit down with food in front of me though which is good.

lets see how you do as you go hopefully its working @GymEnjoyer

 

[GymEnjoyer]

Meal plan looks pretty good mate. Agree with everyone else, i'd probably start reta at 1mg/week. Then give it two weeks before going up.

In hind sight that probably would have been the best way to do it, even just in terms of being more cautious, but I'm 5 days in now and so far so good. I will drop it down if I start feeling any negative sides but for now intend to keep going as is.

 

[GymEnjoyer]

lets see how you do as you go hopefully its working @GymEnjoyer

Will do! Using a weightloss calculator I estimated that by the 24th of may I should be down to 95kg which is most of the way down to my target weight, and doesnt account for any added weightloss benifits from reta, so I may get there much sooner.

 

[Dreamer]

Also further update, I have been working on my meal plan and have dropped down to 2000 cal which I will running for the next 6 weeks, and then extending for ppssibly another 15 depending on how the 6 weeks go. Meal plan is as follows;

Meal 1 – Breakfast

Whole eggs – 4 large (200g raw without shell)

Liquid egg whites – 120g

Spinach – 50g raw

Macros

Calories: ~436 kcal

Protein: 42g

Carbs: 4g

Fat: 29g

Meal 2 – Whey Shake

Whey isolate – 60g powder (2 scoops)

Water

Macros

Calories: ~240 kcal

Protein: 50g

Carbs: 2g

Fat: 2g

Meal 3 – Yogurt Bowl

3.5% Greek yogurt – 500g

Mixed berries – 140g

Chia seeds – 10g

Macros

Calories: ~575 kcal

Protein: 45g

Carbs: 28g

Fat: 30g

Meal 4 – Pre-Workout

Low-fat cottage cheese (1–2%) – 250g

Jasmine rice – 60g raw
(≈180g cooked)

Macros

Calories: ~430 kcal

Protein: 38g

Carbs: 50g

Fat: 4g

Meal 5 – Post-Workout Dinner

95% lean ground beef – 300g raw
(≈225–230g cooked yield)

Potato – 150g raw

Green vegetables – 100g raw

Macros

Calories: ~330 kcal

Protein: 75g

Carbs: 16g

Fat: 8g

Daily Totals (Approximate)

Calories: ~2,010 kcal

Protein: ~250g

Carbs: ~100g

Fat: ~73g

Carb Distribution

Meals 1–2: ~6g

Meal 3: ~28g

Meal 4 (Pre-workout): ~50g

Meal 5 (Post-workout): ~16g

Food plan looks okay, but I think you should lower protein and fats a bit and put some more carbs - if your training you will need them

 

[GymEnjoyer]

Food plan looks okay, but I think you should lower protein and fats a bit and put some more carbs - if your training you will need them

Im gonna be honest i've heard so many different things from different people, more carbs less fat, less carbs more fat, less peotein, more protein etc. That I think I'm just going to try this and see what works better for me for trying to cut weight.

 

[Dreamer]

Im gonna be honest i've heard so many different things from different people, more carbs less fat, less carbs more fat, less peotein, more protein etc. That I think I'm just going to try this and see what works better for me for trying to cut weight.

The only way youll ever know what works for you is to try it, I respect that, you should definitely read up on carbs though, I was a firm believer in maxing out protein and dropping carbs, carbs have allowed me to get to my goals considerably quicker and alot more comfortably

 

[GymEnjoyer]

The only way youll ever know what works for you is to try it, I respect that, you should definitely read up on carbs though, I was a firm believer in maxing out protein and dropping carbs, carbs have allowed me to get to my goals considerably quicker and alot more comfortably

I definitely think long term returning to a higher carb diet will be the way to go. But for trying to cut as much weight as fast as possible, while retaining if not increasing as much muscle as I can, dropping everything as low as I can while keeping a higher protein intake and focussing carb intake to just before and just after excersise will be the way to go. But we shall see.. My main concern is lack of energy for gym sessions but so far its been all good.

 

[LevButlerov]

Will do! Using a weightloss calculator I estimated that by the 24th of may I should be down to 95kg which is most of the way down to my target weight, and doesnt account for any added weightloss benifits from reta, so I may get there much sooner.

lets go step by step

 

[GymEnjoyer]

Hey guys hope you are all doing well! Today is the 2 week mark since I added reta into the mix so just wanted to post a bit of an update. Still going strong on 0.5 mg EOD. Main thing is that over the last week my appetite has taken a massive hit, struggling to eat more than 1500 cal at the moment, and energy has definitely taken a bit of a hit due to this. I have made adjustments to my diet to try and maximise the amount of energy I get out of that and will post this at the end. No major sides other than the lack of energy. I'm down 5kg in the last month with just over 3kg of that being from the last couple weeks.

Current daily food intake as follows;

Meal 1:
250g 3.5% greek yogurt
32g whey isolate
140g blueberries

360 cal
51g protein
10g carbs
9.5g fat

Meal 2:
Pre gym
50g rice flour
100g skim milk
200g water
25g dark chocolate
32g whey isolate

470 cal
38 g protein
61 g carbs
8.5 g fat

Meal 3:
Post gym
250g 95% ground beef
80g pasta
250g pasata

695 cal
68 g protein
68 g carbs
14.5 g fat

Daily total:

1525 cal
157g protein
139g carbs
32.5g fat

I will try and keep going like this for however long I can but definitely not going to be sustainable long term. I'm expecting the EQ to really start coming through soon, within the next week or so, so I suspect this will boost my appetite and I'll feel like eating more soon.

 

[LevButlerov]

Hey guys hope you are all doing well! Today is the 2 week mark since I added reta into the mix so just wanted to post a bit of an update. Still going strong on 0.5 mg EOD. Main thing is that over the last week my appetite has taken a massive hit, struggling to eat more than 1500 cal at the moment, and energy has definitely taken a bit of a hit due to this. I have made adjustments to my diet to try and maximise the amount of energy I get out of that and will post this at the end. No major sides other than the lack of energy. I'm down 5kg in the last month with just over 3kg of that being from the last couple weeks.

Current daily food intake as follows;

Meal 1:
250g 3.5% greek yogurt
32g whey isolate
140g blueberries

360 cal
51g protein
10g carbs
9.5g fat

Meal 2:
Pre gym
50g rice flour
100g skim milk
200g water
25g dark chocolate
32g whey isolate

470 cal
38 g protein
61 g carbs
8.5 g fat

Meal 3:
Post gym
250g 95% ground beef
80g pasta
250g pasata

695 cal
68 g protein
68 g carbs
14.5 g fat

Daily total:

1525 cal
157g protein
139g carbs
32.5g fat

I will try and keep going like this for however long I can but definitely not going to be sustainable long term. I'm expecting the EQ to really start coming through soon, within the next week or so, so I suspect this will boost my appetite and I'll feel like eating more soon.

Good day I'm waiting for the EQ to kick and your protein still under 200 can you boost?

 

[GymEnjoyer]

Good day I'm waiting for the EQ to kick and your protein still under 200 can you boost?

Yeah theres been a few days i've been able to eat more having stuff like cottage cheese on rice crackers etc. But with the dropped appetite it's hard to eat more than the listed stuff. I'd say 50% of the time i'm only managing to get that in. need to find a really decent high protein but low cal or just low volume food that I can have in between meals.

 

[LevButlerov]

Yeah theres been a few days i've been able to eat more having stuff like cottage cheese on rice crackers etc. But with the dropped appetite it's hard to eat more than the listed stuff. I'd say 50% of the time i'm only managing to get that in. need to find a really decent high protein but low cal or just low volume food that I can have in between meals.

lets try to get the protein in

 

[Mobster]

Today is the 2 week mark since I added reta into the mix so just wanted to post a bit of an update. Still going strong on 0.5 mg EOD. Main thing is that over the last week my appetite has taken a massive hit,

As expected then

 

[stevesmi]

Hey guys hope you are all doing well! Today is the 2 week mark since I added reta into the mix so just wanted to post a bit of an update. Still going strong on 0.5 mg EOD. Main thing is that over the last week my appetite has taken a massive hit, struggling to eat more than 1500 cal at the moment, and energy has definitely taken a bit of a hit due to this. I have made adjustments to my diet to try and maximise the amount of energy I get out of that and will post this at the end. No major sides other than the lack of energy. I'm down 5kg in the last month with just over 3kg of that being from the last couple weeks.

Current daily food intake as follows;

Meal 1:
250g 3.5% greek yogurt
32g whey isolate
140g blueberries

360 cal
51g protein
10g carbs
9.5g fat

Meal 2:
Pre gym
50g rice flour
100g skim milk
200g water
25g dark chocolate
32g whey isolate

470 cal
38 g protein
61 g carbs
8.5 g fat

Meal 3:
Post gym
250g 95% ground beef
80g pasta
250g pasata

695 cal
68 g protein
68 g carbs
14.5 g fat

Daily total:

1525 cal
157g protein
139g carbs
32.5g fat

I will try and keep going like this for however long I can but definitely not going to be sustainable long term. I'm expecting the EQ to really start coming through soon, within the next week or so, so I suspect this will boost my appetite and I'll feel like eating more soon.

@GymEnjoyer great job on this. You're certainly banging out the carbs and you're banging out the protein. Mixing in the pasta with the ground beef is not a bad idea if you want to get both.

 

[Ulter]

Hey guys hope you are all doing well! Today is the 2 week mark since I added reta into the mix so just wanted to post a bit of an update. Still going strong on 0.5 mg EOD. Main thing is that over the last week my appetite has taken a massive hit, struggling to eat more than 1500 cal at the moment, and energy has definitely taken a bit of a hit due to this. I have made adjustments to my diet to try and maximise the amount of energy I get out of that and will post this at the end. No major sides other than the lack of energy. I'm down 5kg in the last month with just over 3kg of that being from the last couple weeks.

Current daily food intake as follows;

Meal 1:
250g 3.5% greek yogurt
32g whey isolate
140g blueberries

360 cal
51g protein
10g carbs
9.5g fat

Meal 2:
Pre gym
50g rice flour
100g skim milk
200g water
25g dark chocolate
32g whey isolate

470 cal
38 g protein
61 g carbs
8.5 g fat

Meal 3:
Post gym
250g 95% ground beef
80g pasta
250g pasata

695 cal
68 g protein
68 g carbs
14.5 g fat

Daily total:

1525 cal
157g protein
139g carbs
32.5g fat

I will try and keep going like this for however long I can but definitely not going to be sustainable long term. I'm expecting the EQ to really start coming through soon, within the next week or so, so I suspect this will boost my appetite and I'll feel like eating more soon.

Surprise that you only got 1500 calories. Seems like with the pasta that would have pushed your calories a lot higher along with the milk. @GymEnjoyer

 

[ceo]

Hey guys hope you are all doing well! Today is the 2 week mark since I added reta into the mix so just wanted to post a bit of an update. Still going strong on 0.5 mg EOD. Main thing is that over the last week my appetite has taken a massive hit, struggling to eat more than 1500 cal at the moment, and energy has definitely taken a bit of a hit due to this. I have made adjustments to my diet to try and maximise the amount of energy I get out of that and will post this at the end. No major sides other than the lack of energy. I'm down 5kg in the last month with just over 3kg of that being from the last couple weeks.

Current daily food intake as follows;

Meal 1:
250g 3.5% greek yogurt
32g whey isolate
140g blueberries

360 cal
51g protein
10g carbs
9.5g fat

Meal 2:
Pre gym
50g rice flour
100g skim milk
200g water
25g dark chocolate
32g whey isolate

470 cal
38 g protein
61 g carbs
8.5 g fat

Meal 3:
Post gym
250g 95% ground beef
80g pasta
250g pasata

695 cal
68 g protein
68 g carbs
14.5 g fat

Daily total:

1525 cal
157g protein
139g carbs
32.5g fat

I will try and keep going like this for however long I can but definitely not going to be sustainable long term. I'm expecting the EQ to really start coming through soon, within the next week or so, so I suspect this will boost my appetite and I'll feel like eating more soon.

Bros, hell yeah good job on this! @GymEnjoyer EQ is definitely going to make a nice addition once it kicks in. Let us know what you notice.

 

[2Thick]

Hey guys hope you are all doing well! Today is the 2 week mark since I added reta into the mix so just wanted to post a bit of an update. Still going strong on 0.5 mg EOD. Main thing is that over the last week my appetite has taken a massive hit, struggling to eat more than 1500 cal at the moment, and energy has definitely taken a bit of a hit due to this. I have made adjustments to my diet to try and maximise the amount of energy I get out of that and will post this at the end. No major sides other than the lack of energy. I'm down 5kg in the last month with just over 3kg of that being from the last couple weeks.

Current daily food intake as follows;

Meal 1:
250g 3.5% greek yogurt
32g whey isolate
140g blueberries

360 cal
51g protein
10g carbs
9.5g fat

Meal 2:
Pre gym
50g rice flour
100g skim milk
200g water
25g dark chocolate
32g whey isolate

470 cal
38 g protein
61 g carbs
8.5 g fat

Meal 3:
Post gym
250g 95% ground beef
80g pasta
250g pasata

695 cal
68 g protein
68 g carbs
14.5 g fat

Daily total:

1525 cal
157g protein
139g carbs
32.5g fat

I will try and keep going like this for however long I can but definitely not going to be sustainable long term. I'm expecting the EQ to really start coming through soon, within the next week or so, so I suspect this will boost my appetite and I'll feel like eating more soon.

@GymEnjoyer keep up the good work boss. You're looking really strong. I like the different meals that you put together. It just proves that hard work does pay off and you don't have to eat a ton of calories either.

 

[ROIDDERS]

Hey guys hope you are all doing well! Today is the 2 week mark since I added reta into the mix so just wanted to post a bit of an update. Still going strong on 0.5 mg EOD. Main thing is that over the last week my appetite has taken a massive hit, struggling to eat more than 1500 cal at the moment, and energy has definitely taken a bit of a hit due to this. I have made adjustments to my diet to try and maximise the amount of energy I get out of that and will post this at the end. No major sides other than the lack of energy. I'm down 5kg in the last month with just over 3kg of that being from the last couple weeks.

Current daily food intake as follows;

Meal 1:
250g 3.5% greek yogurt
32g whey isolate
140g blueberries

360 cal
51g protein
10g carbs
9.5g fat

Meal 2:
Pre gym
50g rice flour
100g skim milk
200g water
25g dark chocolate
32g whey isolate

470 cal
38 g protein
61 g carbs
8.5 g fat

Meal 3:
Post gym
250g 95% ground beef
80g pasta
250g pasata

695 cal
68 g protein
68 g carbs
14.5 g fat

Daily total:

1525 cal
157g protein
139g carbs
32.5g fat

I will try and keep going like this for however long I can but definitely not going to be sustainable long term. I'm expecting the EQ to really start coming through soon, within the next week or so, so I suspect this will boost my appetite and I'll feel like eating more soon.

Heck of a job on this layout. The protein, carbs, and fats, I like how you lay those out and I like how you are being patient. Equipoise can be one that does take some time to really kick in. @GymEnjoyer

 

[Tiger Salman Khan]

Hey guys hope you are all doing well! Today is the 2 week mark since I added reta into the mix so just wanted to post a bit of an update. Still going strong on 0.5 mg EOD. Main thing is that over the last week my appetite has taken a massive hit, struggling to eat more than 1500 cal at the moment, and energy has definitely taken a bit of a hit due to this. I have made adjustments to my diet to try and maximise the amount of energy I get out of that and will post this at the end. No major sides other than the lack of energy. I'm down 5kg in the last month with just over 3kg of that being from the last couple weeks.

Current daily food intake as follows;

Meal 1:
250g 3.5% greek yogurt
32g whey isolate
140g blueberries

360 cal
51g protein
10g carbs
9.5g fat

Meal 2:
Pre gym
50g rice flour
100g skim milk
200g water
25g dark chocolate
32g whey isolate

470 cal
38 g protein
61 g carbs
8.5 g fat

Meal 3:
Post gym
250g 95% ground beef
80g pasta
250g pasata

695 cal
68 g protein
68 g carbs
14.5 g fat

Daily total:

1525 cal
157g protein
139g carbs
32.5g fat

I will try and keep going like this for however long I can but definitely not going to be sustainable long term. I'm expecting the EQ to really start coming through soon, within the next week or so, so I suspect this will boost my appetite and I'll feel like eating more soon.

@GymEnjoyer solid updates....

 

[ballin2504]

Hey guys hope you are all doing well! Today is the 2 week mark since I added reta into the mix so just wanted to post a bit of an update. Still going strong on 0.5 mg EOD. Main thing is that over the last week my appetite has taken a massive hit, struggling to eat more than 1500 cal at the moment, and energy has definitely taken a bit of a hit due to this. I have made adjustments to my diet to try and maximise the amount of energy I get out of that and will post this at the end. No major sides other than the lack of energy. I'm down 5kg in the last month with just over 3kg of that being from the last couple weeks.

Current daily food intake as follows;

Meal 1:
250g 3.5% greek yogurt
32g whey isolate
140g blueberries

360 cal
51g protein
10g carbs
9.5g fat

Meal 2:
Pre gym
50g rice flour
100g skim milk
200g water
25g dark chocolate
32g whey isolate

470 cal
38 g protein
61 g carbs
8.5 g fat

Meal 3:
Post gym
250g 95% ground beef
80g pasta
250g pasata

695 cal
68 g protein
68 g carbs
14.5 g fat

Daily total:

1525 cal
157g protein
139g carbs
32.5g fat

I will try and keep going like this for however long I can but definitely not going to be sustainable long term. I'm expecting the EQ to really start coming through soon, within the next week or so, so I suspect this will boost my appetite and I'll feel like eating more soon.

@GymEnjoyer I feel like the eq and hunger is not as bad as everyone says. Or it hasn’t been to me and I’ve ran it multiple times.

 

[GymEnjoyer]

@GymEnjoyer I feel like the eq and hunger is not as bad as everyone says. Or it hasn’t been to me and I’ve ran it multiple times.

To be honest im hoping it is, and hard to say for sure if its the eq but I do feel like my appetite has increased in the last couple of days. Im not sitting down and smashing huge meals like I used to but the frequency that I feel like eating has increased a little bit which helps keep the calories up.

 

[GymEnjoyer]

Heck of a job on this layout. The protein, carbs, and fats, I like how you lay those out and I like how you are being patient. Equipoise can be one that does take some time to really kick in. @GymEnjoyer

Thanks a lot man I really appreciate that! My appetite has ramped up a little bit in the last few days so I think the eq is probably starting to kick in fully, time wise that makes sense as well as it's about a month since I started it from what I understand it takes about 4 weeks.

 

[GymEnjoyer]

@GymEnjoyer keep up the good work boss. You're looking really strong. I like the different meals that you put together. It just proves that hard work does pay off and you don't have to eat a ton of calories either.

Thanks a lot man I will stick at it for sure! The meals are a bit of a fluid thing, have upped the callories a little bit and am sitting closer to 1800 now with about 30 grams more protein. Just added a decent snack which is 4 thin rice cakes with 1/2 a tub of cottage cheese and some sliced chicken. Its a nice flexible snack that I can either have as a whole if im quite peckish in between meals 1 and 2, or split up and have half between 1 and 2 and half after dinner.

 

[GymEnjoyer]

Bros, hell yeah good job on this! @GymEnjoyer EQ is definitely going to make a nice addition once it kicks in. Let us know what you notice

Thank you man that feels great to hear!
I defintely think its started to kick in fully over the last few days. Appetite has increased noticeably, but not in a negative way where I feel like I have to eat massive meals to feel full again. Still feeling very full after a meal, but the frequency that I feel like eating has increased. No more getting to the end of the day and realising i've skipped a meal simply because I didn't get hungry, which definitely helps balance out the reta and makes sure I get all my calories without over doing it.

 

[GymEnjoyer]

Surprise that you only got 1500 calories. Seems like with the pasta that would have pushed your calories a lot higher along with the milk. @GymEnjoyer

hmmmm the pasta only being 80 grams helps keep it down, and I think the use of skim milk and water mixed rather than just whole milk really makes a difference. Looking at the total it might seem a bit off, but when you lool at each meals caloric value it looks a lot more realistic.

 

[GymEnjoyer]

@GymEnjoyer great job on this. You're certainly banging out the carbs and you're banging out the protein. Mixing in the pasta with the ground beef is not a bad idea if you want to get both.

Much appreciated! Yeah I and quite fond of pasta and beef, I was just eating rice for my carbs for a bit, but after starting on the creamy rice before workout I decided I could probably get away with a slower absorbing carb like pasta for my post workout meal. I roll it up into little 50 gram meatballs and make a very plain but healthy spaghetti and meatballs, and honestly having something thats pretty tasty but still fits into my macro requirements makes such a difference.

 

[stevesmi]

Much appreciated! Yeah I and quite fond of pasta and beef, I was just eating rice for my carbs for a bit, but after starting on the creamy rice before workout I decided I could probably get away with a slower absorbing carb like pasta for my post workout meal. I roll it up into little 50 gram meatballs and make a very plain but healthy spaghetti and meatballs, and honestly having something thats pretty tasty but still fits into my macro requirements makes such a difference.

My gf made me some rice pasta and beef yesterday after a tough workout

 

[2Thick]

Thanks a lot man I will stick at it for sure! The meals are a bit of a fluid thing, have upped the callories a little bit and am sitting closer to 1800 now with about 30 grams more protein. Just added a decent snack which is 4 thin rice cakes with 1/2 a tub of cottage cheese and some sliced chicken. Its a nice flexible snack that I can either have as a whole if im quite peckish in between meals 1 and 2, or split up and have half between 1 and 2 and half after dinner.

Sounds like a good plan to me.

 

[Ulter]

hmmmm the pasta only being 80 grams helps keep it down, and I think the use of skim milk and water mixed rather than just whole milk really makes a difference. Looking at the total it might seem a bit off, but when you lool at each meals caloric value it looks a lot more realistic.

At the end of the day it's just numbers. I always tell people to pay more attention to the quality of food.

 

[ROIDDERS]

Thanks a lot man I really appreciate that! My appetite has ramped up a little bit in the last few days so I think the eq is probably starting to kick in fully, time wise that makes sense as well as it's about a month since I started it from what I understand it takes about 4 weeks.

Appetite going up is a good sign; it means your body is ready to grow.

 

[ceo]

Thank you man that feels great to hear!
I defintely think its started to kick in fully over the last few days. Appetite has increased noticeably, but not in a negative way where I feel like I have to eat massive meals to feel full again. Still feeling very full after a meal, but the frequency that I feel like eating has increased. No more getting to the end of the day and realising i've skipped a meal simply because I didn't get hungry, which definitely helps balance out the reta and makes sure I get all my calories without over doing it.

Bros, I love to see you succeed. Keep pumping that iron.

 

[GymEnjoyer]

Hey team just wanted to post a bit of an update, not quite 2 weeks since my last one but close enough. Things have been going pretty well, missed a couple of gym sessions over the last 2 weeks but other than that keeping on track. Currently down to 108kg so seeing some good progress which is definitely driving me to keep going. short term goal over the next 4 weeks is to try and ramp weight loss up to 2kg a week, and get down to 100kg, from there I will slow things down a bit and possibly look at adding a bit more into the diet and shifting some of my focus back onto muscle gain and not just the weightloss.

Currently looking at adding in some low dose gh as a permanent addition to the stack to help with sleep/recovery and a bit of added fat loss. wanted to hear what you guys reckon.
From what I've read 3iu seems to be the minimum to get any real benifits in regards to helping with the fat loss but 2iu is enough for sleep/recovery? getting my IGF levels tested tomorrow so will have a base reference for when/if I start.

 

[LevButlerov]

Hey team just wanted to post a bit of an update, not quite 2 weeks since my last one but close enough. Things have been going pretty well, missed a couple of gym sessions over the last 2 weeks but other than that keeping on track. Currently down to 108kg so seeing some good progress which is definitely driving me to keep going. short term goal over the next 4 weeks is to try and ramp weight loss up to 2kg a week, and get down to 100kg, from there I will slow things down a bit and possibly look at adding a bit more into the diet and shifting some of my focus back onto muscle gain and not just the weightloss.

Currently looking at adding in some low dose gh as a permanent addition to the stack to help with sleep/recovery and a bit of added fat loss. wanted to hear what you guys reckon.
From what I've read 3iu seems to be the minimum to get any real benifits in regards to helping with the fat loss but 2iu is enough for sleep/recovery? getting my IGF levels tested tomorrow so will have a base reference for when/if I start.

good to see you back @GymEnjoyer have you started using an app to track your food? hard to see what you doing
on the hgh you can add it but hard to say again without your updates
what brand do you want to use?

 

[GymEnjoyer]

good to see you back @GymEnjoyer have you started using an app to track your food? hard to see what you doing
on the hgh you can add it but hard to say again without your updates
what brand do you want to use?

I use "my fitness pal" but I dont really use it to log, more just as a calculator to work out my marcos for my meal prep and then I just eat the same thing every day without regularly logging.
Yeah trying to do more regular updates, between work, family and the gym I feel like Ive had very little time recently but trying to get back on top of it..
Not 100% sure on the brand, but it'll be through one of the NZ approved sources.

 

[GymEnjoyer]

@LevButlerov my e2 test just came back and is looking much better. I also recently saw that the guy who I got my first batch of gear off of (tbol and test) was banned for being a bit dodgy and possible exit scam, wondering if the tbol was actually dbol and was partially what was causing my e2 levels to sky rocket.

 

[LevButlerov]

I use "my fitness pal" but I dont really use it to log, more just as a calculator to work out my marcos for my meal prep and then I just eat the same thing every day without regularly logging.
Yeah trying to do more regular updates, between work, family and the gym I feel like Ive had very little time recently but trying to get back on top of it..
Not 100% sure on the brand, but it'll be through one of the NZ approved sources.

can you try to log it please and share? @GymEnjoyer

 

[LevButlerov]

@LevButlerov my e2 test just came back and is looking much better. I also recently saw that the guy who I got my first batch of gear off of (tbol and test) was banned for being a bit dodgy and possible exit scam, wondering if the tbol was actually dbol and was partially what was causing my e2 levels to sky rocket.

tbol could have been dbol possible @GymEnjoyer your e2 is fine
you got pics of the tbol?