Approved Log The Comeback Training Cycle Log

[BritishCanadian]

43 years old
214.6 lbs

BACKGROUND; average man, average life. great shape in late 20's, 30's was a right off, at 40 I was 190lbs, muay thai 3 times a week, then a car accident in 2024 derailed everything. PTSD, depression, hormone disruption from concussion, anxiety etc etc Slowly trying to piece things back together and get back to my best.

GOALS; Get down to 180, and then re-asses.

DIET; Two healthy protein heavy meals per day, Last meal at 5pm, and then stop eating till after the following day morning workout. One gallon of water per day. Coffee with small amount of honey 2/3 times per day.

SUPPLEMENTS; baby aspirin daily, kirkland fish oil x 3000 daily, kirkland d3 k2 x 3 daily...50 zinc, vit c eod. CBD oil before bed for sleep, one cbd gummy daily for anxiety/stress etc. One spoon of psyllium husk in water daily.

EXERCISE; Rebuilding Slowly but surely. Two excercise periods per day, once in the morning, then again after dinner. Keeping it simple and slowly building up volume.

Sunday, morning chinups, evening vr boxing
Monday, morning Pushups, evening vr boxing
Tuesday, morning Squats, evening yoga
Wednesday, morning chinups, evening vr boxing
Thursday, morning Pushups, evening vr boxing
Friday, morning Squats, evening yoga
Saturday, rest

The goal is to do slightly more volume than the session before, be that one extra rep, or one extra set. Curretly at 27 chinups, 70 pushups, 65 Squats. 6 x 3 minute rounds of vr boxing.

... ...
... ...

The purpose of this log is to keep myself accountable and to maintain consistency.

... ...
Prescribed TRT through Dr, but due to prescribed limitations have gone UGL for my medical needs.
Currently running 175mg per week of @biogenix TEST E 250, and 20mg EOD @biogenix cialis, both of which I can say are on par with pharma grade products!

Last bloodwork is attached but it isnt exactly accurate.

 

[HarleyGuy]

43 years old
214.6 lbs

BACKGROUND; average man, average life. great shape in late 20's, 30's was a right off, at 40 I was 190lbs, muay thai 3 times a week, then a car accident in 2024 derailed everything. PTSD, depression, hormone disruption from concussion, anxiety etc etc Slowly trying to piece things back together and get back to my best.

GOALS; Get down to 180, and then re-asses.

DIET; Two healthy protein heavy meals per day, Last meal at 5pm, and then stop eating till after the following day morning workout. One gallon of water per day. Coffee with small amount of honey 2/3 times per day.

SUPPLEMENTS; baby aspirin daily, kirkland fish oil x 3000 daily, kirkland d3 k2 x 3 daily...50 zinc, vit c eod. CBD oil before bed for sleep, one cbd gummy daily for anxiety/stress etc. One spoon of psyllium husk in water daily.

EXERCISE; Rebuilding Slowly but surely. Two excercise periods per day, once in the morning, then again after dinner. Keeping it simple and slowly building up volume.

Sunday, morning chinups, evening vr boxing
Monday, morning Pushups, evening vr boxing
Tuesday, morning Squats, evening yoga
Wednesday, morning chinups, evening vr boxing
Thursday, morning Pushups, evening vr boxing
Friday, morning Squats, evening yoga
Saturday, rest

The goal is to do slightly more volume than the session before, be that one extra rep, or one extra set. Curretly at 27 chinups, 70 pushups, 65 Squats. 6 x 3 minute rounds of vr boxing.

... ...
... ...

The purpose of this log is to keep myself accountable and to maintain consistency.

... ...
Prescribed TRT through Dr, but due to prescribed limitations have gone UGL for my medical needs.
Currently running 175mg per week of @biogenix TEST E 250, and 20mg EOD @biogenix cialis, both of which I can say are on par with pharma grade products!

Last bloodwork is attached but it isnt exactly accurate.

View attachment 194534


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View attachment 194539

Woomp there it is!!!

I see my annoying DM's pumping you to start a log finally worked! Excellent first log post brother and welcome to logging. All we need now is a pic of your base physique. It can be something like mine or any of the others you see on here and your log can be put in the mod que for approval and we'll get this party started!

average man, average life.

Not anymore bro, you're in the EVO family now so you're more than average!

Slowly trying to piece things back together and get back to my best.

I love this attitude, always in the fight!

Two healthy protein heavy meals per day

You probably expected this but can we get examples of what you eat and can you do a few days of writing down your food so we can count protein/carbs/fats. If we're able to manipulate your diet your results may be profoundly better!

Curretly at 27 chinups, 70 pushups, 65 Squats. 6 x 3 minute rounds of vr boxing.

Uh... bro. I do sets of 70 pushups and did pushups my whole life, this is really exceeding standards for pushups at our age, well done! 27 chins too is way above standard. Keep up the boxing they are some of the most fit athletes on the planet.

The purpose of this log is to keep myself accountable and to maintain consistency.

And we will do that for you brother. The more you post and the more you put into your log the more you'll get out of it. That is something I can promise.

Currently running 175mg per week of @biogenix TEST E 250, and 20mg EOD @biogenix cialis, both of which I can say are on par with pharma grade products!

@biogenix has exploded onto the Canadian scene and it setting the standard and bar high for what the current expectations are of EVO approved sources. Consistent and frequent Jano's, fast delivery, quick responses, and most importantly accurately dosed gear with the correct compound you ordered. His packaging and labeling also is leading the way in Canada. I am currently logging @biogenix and it's the best gear I've ever run especially with their MCT oil they use it's my favourite.

 

[BritishCanadian]

Woomp there it is!!!

I see my annoying DM's pumping you to start a log finally worked! Excellent first log post brother and welcome to logging. All we need now is a pic of your base physique. It can be something like mine or any of the others you see on here and your log can be put in the mod que for approval and we'll get this party started!


Not anymore bro, you're in the EVO family now so you're more than average!


I love this attitude, always in the fight!


You probably expected this but can we get examples of what you eat and can you do a few days of writing down your food so we can count protein/carbs/fats. If we're able to manipulate your diet your results may be profoundly better!


Uh... bro. I do sets of 70 pushups and did pushups my whole life, this is really exceeding standards for pushups at our age, well done! 27 chins too is way above standard. Keep up the boxing they are some of the most fit athletes on the planet.


And we will do that for you brother. The more you post and the more you put into your log the more you'll get out of it. That is something I can promise.


@biogenix has exploded onto the Canadian scene and it setting the standard and bar high for what the current expectations are of EVO approved sources. Consistent and frequent Jano's, fast delivery, quick responses, and most importantly accurately dosed gear with the correct compound you ordered. His packaging and labeling also is leading the way in Canada. I am currently logging @biogenix and it's the best gear I've ever run especially with their MCT oil they use it's my favourite.

Thank you for the kind words and encouragement...

I will update 6 days a week and add in food etc

 

[biogenix]

43 years old
214.6 lbs

BACKGROUND; average man, average life. great shape in late 20's, 30's was a right off, at 40 I was 190lbs, muay thai 3 times a week, then a car accident in 2024 derailed everything. PTSD, depression, hormone disruption from concussion, anxiety etc etc Slowly trying to piece things back together and get back to my best.

GOALS; Get down to 180, and then re-asses.

DIET; Two healthy protein heavy meals per day, Last meal at 5pm, and then stop eating till after the following day morning workout. One gallon of water per day. Coffee with small amount of honey 2/3 times per day.

SUPPLEMENTS; baby aspirin daily, kirkland fish oil x 3000 daily, kirkland d3 k2 x 3 daily...50 zinc, vit c eod. CBD oil before bed for sleep, one cbd gummy daily for anxiety/stress etc. One spoon of psyllium husk in water daily.

EXERCISE; Rebuilding Slowly but surely. Two excercise periods per day, once in the morning, then again after dinner. Keeping it simple and slowly building up volume.

Sunday, morning chinups, evening vr boxing
Monday, morning Pushups, evening vr boxing
Tuesday, morning Squats, evening yoga
Wednesday, morning chinups, evening vr boxing
Thursday, morning Pushups, evening vr boxing
Friday, morning Squats, evening yoga
Saturday, rest

The goal is to do slightly more volume than the session before, be that one extra rep, or one extra set. Curretly at 27 chinups, 70 pushups, 65 Squats. 6 x 3 minute rounds of vr boxing.

... ...
... ...

The purpose of this log is to keep myself accountable and to maintain consistency.

... ...
Prescribed TRT through Dr, but due to prescribed limitations have gone UGL for my medical needs.
Currently running 175mg per week of @biogenix TEST E 250, and 20mg EOD @biogenix cialis, both of which I can say are on par with pharma grade products!

Last bloodwork is attached but it isnt exactly accurate.

View attachment 194534


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View attachment 194539

Great foundation and metrics to view progress. This is a great place for insight and accountability , what gets measured gets improved! Looking forward to seeing full blood panel as update your log and share your fitness journey with EVO.

 

[BritishCanadian]

Great foundation and metrics to view progress. This is a great place for insight and accountability , what gets measured gets improved! Looking forward to seeing full blood panel as update your log and share your fitness journey with EVO.

Thank you for your feedback, and a big thank you for your top notch products, I wouldn't have bothered with a log without a reliable vendor to purchase from.

I've said it before, but ill say it again, you are a pleasure to deal with and have great quality product.

 

[HarleyGuy]

Thank you for your feedback, and a big thank you for your top notch products, I wouldn't have bothered with a log without a reliable vendor to purchase from.

I've said it before, but ill say it again, you are a pleasure to deal with and have great quality product.

View attachment 194595

Thanks @BritishCanadian you're in the mod que for approval!

Now let's get that hair off with some NAIR and you'll lose 3% bodyfat overnight

 

[BritishCanadian]

Thanks @BritishCanadian you're in the mod que for approval!

Now let's get that hair off with some NAIR and you'll lose 3% bodyfat overnight

The hair stays lol

 

[HarleyGuy]

The hair stays lol

Ooooo I like that then... the manly grizzly bear look, I feel ya.

 

[LevButlerov]

43 years old
214.6 lbs

BACKGROUND; average man, average life. great shape in late 20's, 30's was a right off, at 40 I was 190lbs, muay thai 3 times a week, then a car accident in 2024 derailed everything. PTSD, depression, hormone disruption from concussion, anxiety etc etc Slowly trying to piece things back together and get back to my best.

GOALS; Get down to 180, and then re-asses.

DIET; Two healthy protein heavy meals per day, Last meal at 5pm, and then stop eating till after the following day morning workout. One gallon of water per day. Coffee with small amount of honey 2/3 times per day.

SUPPLEMENTS; baby aspirin daily, kirkland fish oil x 3000 daily, kirkland d3 k2 x 3 daily...50 zinc, vit c eod. CBD oil before bed for sleep, one cbd gummy daily for anxiety/stress etc. One spoon of psyllium husk in water daily.

EXERCISE; Rebuilding Slowly but surely. Two excercise periods per day, once in the morning, then again after dinner. Keeping it simple and slowly building up volume.

Sunday, morning chinups, evening vr boxing
Monday, morning Pushups, evening vr boxing
Tuesday, morning Squats, evening yoga
Wednesday, morning chinups, evening vr boxing
Thursday, morning Pushups, evening vr boxing
Friday, morning Squats, evening yoga
Saturday, rest

The goal is to do slightly more volume than the session before, be that one extra rep, or one extra set. Curretly at 27 chinups, 70 pushups, 65 Squats. 6 x 3 minute rounds of vr boxing.

... ...
... ...

The purpose of this log is to keep myself accountable and to maintain consistency.

... ...
Prescribed TRT through Dr, but due to prescribed limitations have gone UGL for my medical needs.
Currently running 175mg per week of @biogenix TEST E 250, and 20mg EOD @biogenix cialis, both of which I can say are on par with pharma grade products!

Last bloodwork is attached but it isnt exactly accurate.

View attachment 194534


View attachment 194535
View attachment 194536
View attachment 194537
View attachment 194538
View attachment 194539

Thank you for your feedback, and a big thank you for your top notch products, I wouldn't have bothered with a log without a reliable vendor to purchase from.

I've said it before, but ill say it again, you are a pleasure to deal with and have great quality product.

View attachment 194595

welcome fully to the EVO family @BritishCanadian Love your size, good start and good transformation plan. I want to see you go all out and win here. EVO family love and support your way on the transformation!
happy to see you on Team Biogenix @biogenix

We have other amazing Canadians in the EVO family like @BeMe @Shakey and of course you met the OG @HarleyGuy

Cycle plan
can you tell us your whole cycle plan? I see you mentioned a testosterone bump? any GLP1s?

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
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

 

[stevesmi]

43 years old
214.6 lbs

BACKGROUND; average man, average life. great shape in late 20's, 30's was a right off, at 40 I was 190lbs, muay thai 3 times a week, then a car accident in 2024 derailed everything. PTSD, depression, hormone disruption from concussion, anxiety etc etc Slowly trying to piece things back together and get back to my best.

GOALS; Get down to 180, and then re-asses.

DIET; Two healthy protein heavy meals per day, Last meal at 5pm, and then stop eating till after the following day morning workout. One gallon of water per day. Coffee with small amount of honey 2/3 times per day.

SUPPLEMENTS; baby aspirin daily, kirkland fish oil x 3000 daily, kirkland d3 k2 x 3 daily...50 zinc, vit c eod. CBD oil before bed for sleep, one cbd gummy daily for anxiety/stress etc. One spoon of psyllium husk in water daily.

EXERCISE; Rebuilding Slowly but surely. Two excercise periods per day, once in the morning, then again after dinner. Keeping it simple and slowly building up volume.

Sunday, morning chinups, evening vr boxing
Monday, morning Pushups, evening vr boxing
Tuesday, morning Squats, evening yoga
Wednesday, morning chinups, evening vr boxing
Thursday, morning Pushups, evening vr boxing
Friday, morning Squats, evening yoga
Saturday, rest

The goal is to do slightly more volume than the session before, be that one extra rep, or one extra set. Curretly at 27 chinups, 70 pushups, 65 Squats. 6 x 3 minute rounds of vr boxing.

... ...
... ...

The purpose of this log is to keep myself accountable and to maintain consistency.

... ...
Prescribed TRT through Dr, but due to prescribed limitations have gone UGL for my medical needs.
Currently running 175mg per week of @biogenix TEST E 250, and 20mg EOD @biogenix cialis, both of which I can say are on par with pharma grade products!

Last bloodwork is attached but it isnt exactly accurate.

View attachment 194534


View attachment 194535
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View attachment 194538
View attachment 194539

@BritishCanadian Damn man, you got a very fascinating story behind everything. Sounds pretty intense. Maybe you can touch more on the car accident.

 

[HarleyGuy]

@BritishCanadian Damn man, you got a very fascinating story behind everything. Sounds pretty intense. Maybe you can touch more on the car accident.

I second this... would love to hear about this @BritishCanadian

 

[2Thick]

43 years old
214.6 lbs

BACKGROUND; average man, average life. great shape in late 20's, 30's was a right off, at 40 I was 190lbs, muay thai 3 times a week, then a car accident in 2024 derailed everything. PTSD, depression, hormone disruption from concussion, anxiety etc etc Slowly trying to piece things back together and get back to my best.

GOALS; Get down to 180, and then re-asses.

DIET; Two healthy protein heavy meals per day, Last meal at 5pm, and then stop eating till after the following day morning workout. One gallon of water per day. Coffee with small amount of honey 2/3 times per day.

SUPPLEMENTS; baby aspirin daily, kirkland fish oil x 3000 daily, kirkland d3 k2 x 3 daily...50 zinc, vit c eod. CBD oil before bed for sleep, one cbd gummy daily for anxiety/stress etc. One spoon of psyllium husk in water daily.

EXERCISE; Rebuilding Slowly but surely. Two excercise periods per day, once in the morning, then again after dinner. Keeping it simple and slowly building up volume.

Sunday, morning chinups, evening vr boxing
Monday, morning Pushups, evening vr boxing
Tuesday, morning Squats, evening yoga
Wednesday, morning chinups, evening vr boxing
Thursday, morning Pushups, evening vr boxing
Friday, morning Squats, evening yoga
Saturday, rest

The goal is to do slightly more volume than the session before, be that one extra rep, or one extra set. Curretly at 27 chinups, 70 pushups, 65 Squats. 6 x 3 minute rounds of vr boxing.

... ...
... ...

The purpose of this log is to keep myself accountable and to maintain consistency.

... ...
Prescribed TRT through Dr, but due to prescribed limitations have gone UGL for my medical needs.
Currently running 175mg per week of @biogenix TEST E 250, and 20mg EOD @biogenix cialis, both of which I can say are on par with pharma grade products!

Last bloodwork is attached but it isnt exactly accurate.

View attachment 194534


View attachment 194535
View attachment 194536
View attachment 194537
View attachment 194538
View attachment 194539

I love all the logs on here but the cutting logs are my favorite. It's good to see people really get into good shape and really build confidence. @BritishCanadian

 

[Ulter]

43 years old
214.6 lbs

BACKGROUND; average man, average life. great shape in late 20's, 30's was a right off, at 40 I was 190lbs, muay thai 3 times a week, then a car accident in 2024 derailed everything. PTSD, depression, hormone disruption from concussion, anxiety etc etc Slowly trying to piece things back together and get back to my best.

GOALS; Get down to 180, and then re-asses.

DIET; Two healthy protein heavy meals per day, Last meal at 5pm, and then stop eating till after the following day morning workout. One gallon of water per day. Coffee with small amount of honey 2/3 times per day.

SUPPLEMENTS; baby aspirin daily, kirkland fish oil x 3000 daily, kirkland d3 k2 x 3 daily...50 zinc, vit c eod. CBD oil before bed for sleep, one cbd gummy daily for anxiety/stress etc. One spoon of psyllium husk in water daily.

EXERCISE; Rebuilding Slowly but surely. Two excercise periods per day, once in the morning, then again after dinner. Keeping it simple and slowly building up volume.

Sunday, morning chinups, evening vr boxing
Monday, morning Pushups, evening vr boxing
Tuesday, morning Squats, evening yoga
Wednesday, morning chinups, evening vr boxing
Thursday, morning Pushups, evening vr boxing
Friday, morning Squats, evening yoga
Saturday, rest

The goal is to do slightly more volume than the session before, be that one extra rep, or one extra set. Curretly at 27 chinups, 70 pushups, 65 Squats. 6 x 3 minute rounds of vr boxing.

... ...
... ...

The purpose of this log is to keep myself accountable and to maintain consistency.

... ...
Prescribed TRT through Dr, but due to prescribed limitations have gone UGL for my medical needs.
Currently running 175mg per week of @biogenix TEST E 250, and 20mg EOD @biogenix cialis, both of which I can say are on par with pharma grade products!

Last bloodwork is attached but it isnt exactly accurate.

View attachment 194534


View attachment 194535
View attachment 194536
View attachment 194537
View attachment 194538
View attachment 194539

Nice man, it's good to see another Canadian on here. @BritishCanadian we got several of you guys that are putting up logs so it's good to see the growth happening in the bodybuilding industry up there.

 

[Shakey]

43 years old
214.6 lbs

BACKGROUND; average man, average life. great shape in late 20's, 30's was a right off, at 40 I was 190lbs, muay thai 3 times a week, then a car accident in 2024 derailed everything. PTSD, depression, hormone disruption from concussion, anxiety etc etc Slowly trying to piece things back together and get back to my best.

GOALS; Get down to 180, and then re-asses.

DIET; Two healthy protein heavy meals per day, Last meal at 5pm, and then stop eating till after the following day morning workout. One gallon of water per day. Coffee with small amount of honey 2/3 times per day.

SUPPLEMENTS; baby aspirin daily, kirkland fish oil x 3000 daily, kirkland d3 k2 x 3 daily...50 zinc, vit c eod. CBD oil before bed for sleep, one cbd gummy daily for anxiety/stress etc. One spoon of psyllium husk in water daily.

EXERCISE; Rebuilding Slowly but surely. Two excercise periods per day, once in the morning, then again after dinner. Keeping it simple and slowly building up volume.

Sunday, morning chinups, evening vr boxing
Monday, morning Pushups, evening vr boxing
Tuesday, morning Squats, evening yoga
Wednesday, morning chinups, evening vr boxing
Thursday, morning Pushups, evening vr boxing
Friday, morning Squats, evening yoga
Saturday, rest

The goal is to do slightly more volume than the session before, be that one extra rep, or one extra set. Curretly at 27 chinups, 70 pushups, 65 Squats. 6 x 3 minute rounds of vr boxing.

... ...
... ...

The purpose of this log is to keep myself accountable and to maintain consistency.

... ...
Prescribed TRT through Dr, but due to prescribed limitations have gone UGL for my medical needs.
Currently running 175mg per week of @biogenix TEST E 250, and 20mg EOD @biogenix cialis, both of which I can say are on par with pharma grade products!

Last bloodwork is attached but it isnt exactly accurate.

View attachment 194534


View attachment 194535
View attachment 194536
View attachment 194537
View attachment 194538
View attachment 194539

Awesome start to your log. Theres only up from here and your already on your path to evolve bro.

That app you use to track your weight and habits, is there a food/macro section? If not, ive found MyFitnessPal to be great. It logs weight, food, water, workouts (lifts and cardio + steps if you connect a device). You should check it out.

I see you got kirkland supps, same here bud. Some good prices. You should have a look at the kirkland mens multivitamin as well. I take 3 twice daily and it still last 2 months. Lol

Also, heres a good site for supplements. They have a clearance section i get all my protein, mass gainers, preworkout and creatine from. Great deals, might as well save a few dollars right?
https://supplementsource.ca/

Ill be watchin your log bro.

 

[Mobster]

@stevesmi potential for as podcast here

 

[BritishCanadian]

welcome fully to the EVO family @BritishCanadian Love your size, good start and good transformation plan. I want to see you go all out and win here. EVO family love and support your way on the transformation!
happy to see you on Team Biogenix @biogenix

We have other amazing Canadians in the EVO family like @BeMe @Shakey and of course you met the OG @HarleyGuy

Cycle plan
can you tell us your whole cycle plan? I see you mentioned a testosterone bump? any GLP1s?

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
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

@LevButlerov Thanks for your reply...

Cycle plan? For the last year I have been experimenting with different frequencies and doses of test (with some tren/mast sprinkled in), nothing consistent or properly logged though. Currently at 50mg EOD which I intend to run solely until I hit 180lbs, at which point I will re-asses. I may even lower my current dose whilst I get diet/workouts consistent. 100mg per week puts me at roughly 1000 total test. Then moving forward, I would like to experiment with some orals, other compounds etc.

Diet, Training, Cardio? Thanks for the Cronometer suggestion, looks good for tracking food.

are you listening to our podcast? if not, you should: The podcast is good! have listened to a few episodes already.

 

[BritishCanadian]

@BritishCanadian Damn man, you got a very fascinating story behind everything. Sounds pretty intense. Maybe you can touch more on the car accident.

@stevesmi I used to drive for a living, got tboned by a new canadian whilst working. Caused a complete hormonal crash (and all the fun things that go with that). Concussion, not sleeping, lots of stress. Fear of getting another concussion has kept me out of the gym, and driving ptsd keeps me at home for the most part.

For anyone out there that wasn't aware of the link between concussions/hormone disruption, this video explains it nicely

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For months I couldn't do more than 10 minutes exercise without being completely wiped out for the rest of the day. But things are slowly improving, and aside from a dodgy knee and elbow, I am quite confident that I can get good levels of fitness back with hard work and consistency.

 

[BritishCanadian]

Awesome start to your log. Theres only up from here and your already on your path to evolve bro.

That app you use to track your weight and habits, is there a food/macro section? If not, ive found MyFitnessPal to be great. It logs weight, food, water, workouts (lifts and cardio + steps if you connect a device). You should check it out.

I see you got kirkland supps, same here bud. Some good prices. You should have a look at the kirkland mens multivitamin as well. I take 3 twice daily and it still last 2 months. Lol

Also, heres a good site for supplements. They have a clearance section i get all my protein, mass gainers, preworkout and creatine from. Great deals, might as well save a few dollars right?
https://supplementsource.ca/

Ill be watchin your log bro.

@Shakey thanks for the suggestions, have used the kirkland multivit before, but didnt really notice a difference, how do you find it?

 

[stevesmi]

@stevesmi I used to drive for a living, got tboned by a new canadian whilst working. Caused a complete hormonal crash (and all the fun things that go with that). Concussion, not sleeping, lots of stress. Fear of getting another concussion has kept me out of the gym, and driving ptsd keeps me at home for the most part.

For anyone out there that wasn't aware of the link between concussions/hormone disruption, this video explains it nicely

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies

For months I couldn't do more than 10 minutes exercise without being completely wiped out for the rest of the day. But things are slowly improving, and aside from a dodgy knee and elbow, I am quite confident that I can get good levels of fitness back with hard work and consistency.

damn that is crazy stuff

 

[ceo]

@stevesmi I used to drive for a living, got tboned by a new canadian whilst working. Caused a complete hormonal crash (and all the fun things that go with that). Concussion, not sleeping, lots of stress. Fear of getting another concussion has kept me out of the gym, and driving ptsd keeps me at home for the most part.

For anyone out there that wasn't aware of the link between concussions/hormone disruption, this video explains it nicely

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies

For months I couldn't do more than 10 minutes exercise without being completely wiped out for the rest of the day. But things are slowly improving, and aside from a dodgy knee and elbow, I am quite confident that I can get good levels of fitness back with hard work and consistency.

@BritishCanadian Bros, car accidents are the worst for sure. I don't know if you know this about me but I had a plumbing accident. I fell through the floor while doing a plumbing job. I ended up being out for two years. The doctor said I would never be able to lift again and here I am back lifting so don't give up hope.

 

[BritishCanadian]

@BritishCanadian Bros, car accidents are the worst for sure. I don't know if you know this about me but I had a plumbing accident. I fell through the floor while doing a plumbing job. I ended up being out for two years. The doctor said I would never be able to lift again and here I am back lifting so don't give up hope.

Didn't know that, kudos to you for proving them wrong!

Do you still plumb?

 

[ROIDDERS]

@LevButlerov Thanks for your reply...

Cycle plan? For the last year I have been experimenting with different frequencies and doses of test (with some tren/mast sprinkled in), nothing consistent or properly logged though. Currently at 50mg EOD which I intend to run solely until I hit 180lbs, at which point I will re-asses. I may even lower my current dose whilst I get diet/workouts consistent. 100mg per week puts me at roughly 1000 total test. Then moving forward, I would like to experiment with some orals, other compounds etc.

Diet, Training, Cardio? Thanks for the Cronometer suggestion, looks good for tracking food.

are you listening to our podcast? if not, you should: The podcast is good! have listened to a few episodes already.

Glad to see you part of the EVO family. You seem to have a really good head on your shoulders. At the end of the day let's be honest, we all have things that happen in our lives to throw us off the train tracks but get back on. Make sure you keep a positive mindset and you'll get great results. @BritishCanadian

 

[Shakey]

@Shakey thanks for the suggestions, have used the kirkland multivit before, but didnt really notice a difference, how do you find it?

Honestly, ive never noticed a difference with any multivitamin, Im not sure if anybody actually gets a "noticable difference just from a multi. I think the only way you could "see" a diiference would be bloodwork (such as with my vit d defiency) but i know the ingredients are good for me regardless.

Even if you dont take 6 a day, and spread one bottle out farther, itll still be doing its work.

 

[BritishCanadian]

Honestly, ive never noticed a difference with any multivitamin, Im not sure if anybody actually gets a "noticable difference just from a multi. I think the only way you could "see" a diiference would be bloodwork (such as with my vit d defiency) but i know the ingredients are good for me regardless.

Even if you dont take 6 a day, and spread one bottle out farther, itll still be doing its work.

Ill have to checkout the ingredients again next time im up there, appreciate the tip.

 

[Shakey]

Ill have to checkout the ingredients again next time im up there, appreciate the tip.

Your cutting from 215 to 180 right? Have a look into a GLP1 to give you an edge. Im on retatrutide, and its definitely done its job and the appetite suppression was a big help.

 

[BritishCanadian]

Your cutting from 215 to 180 right? Have a look into a GLP1 to give you an edge. Im on retatrutide, and its definitely done its job and the appetite suppression was a big help.

Appreciate the suggestion but I have no interest in that stuff. I have cut this weight before, I know how, I just havent been disciplined enough.

For me, meal prepping and low carb is the way to go, depression and having a wife that can cook messed me up. I currently have beef and broccoli prepped in the fridge...now today was my cheat meal day, but ill be back on the path tomorrow.

 

[Shakey]

Appreciate the suggestion but I have no interest in that stuff. I have cut this weight before, I know how, I just havent been disciplined enough.

For me, meal prepping and low carb is the way to go, depression and having a wife that can cook messed me up. I currently have beef and broccoli prepped in the fridge...now today was my cheat meal day, but ill be back on the path tomorrow.

If youve done it before, you can definitely do it again. Cant wait to see your progress.

 

[LevButlerov]

@LevButlerov Thanks for your reply...

Cycle plan? For the last year I have been experimenting with different frequencies and doses of test (with some tren/mast sprinkled in), nothing consistent or properly logged though. Currently at 50mg EOD which I intend to run solely until I hit 180lbs, at which point I will re-asses. I may even lower my current dose whilst I get diet/workouts consistent. 100mg per week puts me at roughly 1000 total test. Then moving forward, I would like to experiment with some orals, other compounds etc.

Diet, Training, Cardio? Thanks for the Cronometer suggestion, looks good for tracking food.

are you listening to our podcast? if not, you should: The podcast is good! have listened to a few episodes already.

I would start keeping a macro app and share food so we can properly see your progress and guide you @BritishCanadian
on the tren us at your size you might get bad prolactin sides you're not expecting i dont see the need of it
we really need to see training diet as well

 

[BritishCanadian]

I would start keeping a macro app and share food so we can properly see your progress and guide you @BritishCanadian
on the tren us at your size you might get bad prolactin sides you're not expecting i dont see the need of it
we really need to see training diet as well

Todays my day off training and diet, but tomorrow ill be back with a log of exercise and food.

Just for clarity, the tren use was in the past, and short term, just running test e right now, and will run that at the lowest dose I can for my cut, and from there I will plan the next stage and will see what people recommend for a lean bulk.

 

[HarleyGuy]

@stevesmi I used to drive for a living, got tboned by a new canadian whilst working. Caused a complete hormonal crash (and all the fun things that go with that). Concussion, not sleeping, lots of stress. Fear of getting another concussion has kept me out of the gym, and driving ptsd keeps me at home for the most part.

For anyone out there that wasn't aware of the link between concussions/hormone disruption, this video explains it nicely

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For months I couldn't do more than 10 minutes exercise without being completely wiped out for the rest of the day. But things are slowly improving, and aside from a dodgy knee and elbow, I am quite confident that I can get good levels of fitness back with hard work and consistency.

Thank you very much for sharing this with us @BritishCanadian and trusting EVO with a bit of your story. It's great to see you overcoming it, it's a great story!

@stevesmi potential for as podcast here

Agreed! And another Canadian would be awesome too.

The podcast is good! have listened to a few episodes already.

That's great! Have you listened to any of our members' podcasts?

got tboned by a new canadian whilst working.

Haha you mean an illegal immigrant who can't drive worth shit

 

[BritishCanadian]

Thank you very much for sharing this with us @BritishCanadian and trusting EVO with a bit of your story. It's great to see you overcoming it, it's a great story!


Agreed! And another Canadian would be awesome too.


That's great! Have you listened to any of our members' podcasts?


Haha you mean an illegal immigrant who can't drive worth shit

I listened to a few podcasts in the past, have a few of the newer ones downloaded but haven't gotten to them yet. Used to listen to podcasts all day when I drove...

"Haha you mean an illegal immigrant who can't drive worth shit "

Just thinking about it raises my blood pressure to unhealthy levels

 

[HarleyGuy]

"Haha you mean an illegal immigrant who can't drive worth shit "

Just thinking about it raises my blood pressure to unhealthy levels

Hahaha I decoded what you really meant and I knew it would rile you up ... when I wasn't doing special ops I was a traffic cop so I know all about new drivers LOL.

 

[BritishCanadian]

TODAYS LOG MARCH 8 2026

Weighed in this morning at 213.4lbs, which surprised me considering yesterday was my day off. Normally i would lose weight during the week and then put it all back on the weekend. But this time I kept to my eating schedule during the day, and had a cheat meal dinner instead of a cheat weekend.

MORNING WORKOUT, CHINUPS
last time I did 27, today I did 28, (5-5-4-3-3-4-4) with 2 minutes rest between sets.

BREAKFAST

Kirkland Burger and raw broccolli

I have meal prepped a few of these in advance, for now this is breakfast everyday.

Had a tablespoon of psyllium husk in water around 11am


LUNCH

Kirkland burger with a bit of cheddar cheese


DINNER

3 pieces of breaded chicken, small bowl of mixed salad.


EVENING WORKOUT, 30 minutes VR boxing (whilst listening to podcast 651 with @Swcc @Mobster @stevesmi)


ADDITIONAL NOTES

Dinner depends on whatever the family is having, the only rules I set here - is that I will eat a healthy portion, and avoid excess carbs. Previously I would eat seconds too often, followed by dessert. Now, ill eat a portion of dinner, and then maybe a small piece of cheese or beef right before bed.

This allows for more nutrient/food variety, and allows a healthy amount of flexibility in the diet.

I know that by eating like this plus drinking a gallon of water per day, plus the psyllium husk the weight will come off.

... ...


ADDITIONALLY 20mg Cialis, 37.5mg test E (both @biogenix brand), baby aspirin, 3000mg fish oil, 50mg Zinc, 2 Vitamin c tablets, 30mg CBD x 2

 

[Shakey]

TODAYS LOG MARCH 8 2026

Weighed in this morning at 213.4lbs, which surprised me considering yesterday was my day off. Normally i would lose weight during the week and then put it all back on the weekend. But this time I kept to my eating schedule during the day, and had a cheat meal dinner instead of a cheat weekend.

MORNING WORKOUT, CHINUPS
last time I did 27, today I did 28, (5-5-4-3-3-4-4) with 2 minutes rest between sets.

BREAKFAST

View attachment 195474

Kirkland Burger and raw broccolli

I have meal prepped a few of these in advance, for now this is breakfast everyday.

Had a tablespoon of psyllium husk in water around 11am


LUNCH

Kirkland burger with a bit of cheddar cheese


DINNER

3 pieces of breaded chicken, small bowl of mixed salad.


EVENING WORKOUT, 30 minutes VR boxing (whilst listening to podcast 651 with @Swcc @Mobster @stevesmi)


ADDITIONAL NOTES

Dinner depends on whatever the family is having, the only rules I set here - is that I will eat a healthy portion, and avoid excess carbs. Previously I would eat seconds too often, followed by dessert. Now, ill eat a portion of dinner, and then maybe a small piece of cheese or beef right before bed.

This allows for more nutrient/food variety, and allows a healthy amount of flexibility in the diet.

I know that by eating like this plus drinking a gallon of water per day, plus the psyllium husk the weight will come off.

... ...


ADDITIONALLY 20mg Cialis, 37.5mg test E (both @biogenix brand), baby aspirin, 3000mg fish oil, 50mg Zinc, 2 Vitamin c tablets, 30mg CBD x 2

Great update bro. Good job stickin your yoyr eating schedule. How goods that vr boxing, you go full tilt throwing haymakers in the livingroom? Lol pc or console?

 

[LevButlerov]

Todays my day off training and diet, but tomorrow ill be back with a log of exercise and food.

Just for clarity, the tren use was in the past, and short term, just running test e right now, and will run that at the lowest dose I can for my cut, and from there I will plan the next stage and will see what people recommend for a lean bulk.

good to have days off @BritishCanadian

test is fine right now and if you want to cut we start with 10mgs ed tren not higher, but looking at the situation you're not considering a bulk right?

 

[LevButlerov]

TODAYS LOG MARCH 8 2026

Weighed in this morning at 213.4lbs, which surprised me considering yesterday was my day off. Normally i would lose weight during the week and then put it all back on the weekend. But this time I kept to my eating schedule during the day, and had a cheat meal dinner instead of a cheat weekend.

MORNING WORKOUT, CHINUPS
last time I did 27, today I did 28, (5-5-4-3-3-4-4) with 2 minutes rest between sets.

BREAKFAST

View attachment 195474

Kirkland Burger and raw broccolli

I have meal prepped a few of these in advance, for now this is breakfast everyday.

Had a tablespoon of psyllium husk in water around 11am


LUNCH

Kirkland burger with a bit of cheddar cheese


DINNER

3 pieces of breaded chicken, small bowl of mixed salad.


EVENING WORKOUT, 30 minutes VR boxing (whilst listening to podcast 651 with @Swcc @Mobster @stevesmi)


ADDITIONAL NOTES

Dinner depends on whatever the family is having, the only rules I set here - is that I will eat a healthy portion, and avoid excess carbs. Previously I would eat seconds too often, followed by dessert. Now, ill eat a portion of dinner, and then maybe a small piece of cheese or beef right before bed.

This allows for more nutrient/food variety, and allows a healthy amount of flexibility in the diet.

I know that by eating like this plus drinking a gallon of water per day, plus the psyllium husk the weight will come off.

... ...


ADDITIONALLY 20mg Cialis, 37.5mg test E (both @biogenix brand), baby aspirin, 3000mg fish oil, 50mg Zinc, 2 Vitamin c tablets, 30mg CBD x 2

nice food burger and broccoli but is that broccoli raw? i like that you have psyllium in there perfect
vr boxing I love that and i liked the podcast with @Swcc he's legit! true monster

you taking probiotics and digestive enzymes yet?

on the cialis 20mgs is a lot, do you need it for "performance" with your lady Or just taking it for blood flow? @BritishCanadian

 

[BritishCanadian]

Great update bro. Good job stickin your yoyr eating schedule. How goods that vr boxing, you go full tilt throwing haymakers in the livingroom? Lol pc or console?

Thrill of the fight is the best VR boxing sim there is. Its the only cardio I enjoy, and can do in the comfort of my own kitchen.

Gotta be careful with the haymakers though, threw my elbow out doing that once, took months to heal, so now its just nice and tight, Tyson style.

4 days a week, 30-40 minutes cardio, hopefully that's enough.

 

[BritishCanadian]

good to have days off @BritishCanadian

test is fine right now and if you want to cut we start with 10mgs ed tren not higher, but looking at the situation you're not considering a bulk right?

No tren for me right now, gonna run this cut for 10-12 weeks on straight low dose test to maximize health and minimize sides.

Im not ruling it out for the future, bit I need a solid run of getting health as good as possible.

 

[BritishCanadian]

nice food burger and broccoli but is that broccoli raw? i like that you have psyllium in there perfect
vr boxing I love that and i liked the podcast with @Swcc he's legit! true monster

you taking probiotics and digestive enzymes yet?

on the cialis 20mgs is a lot, do you need it for "performance" with your lady Or just taking it for blood flow? @BritishCanadian

Raw broccoli yes, learnt a lot from the podcast, @Swcc knows his stuff and dropped some knowledge.

No probiotics yet

The cialis is for blood pressure, 20 EOD probably is a lot, but the pills come in 20s and they are a nightmare to split up.

 

[LevButlerov]

Raw broccoli yes, learnt a lot from the podcast, @Swcc knows his stuff and dropped some knowledge.

if you dont have time to cook it, boil water and pour over the broccoli leave for 5min and eat after better for your digestion @BritishCanadian

No probiotics yet

add them please

The cialis is for blood pressure, 20 EOD probably is a lot, but the pills come in 20s and they are a nightmare to split up.

thats high, use a pill cutter, better do 5mgs ed than 20mgs eod
please post cialis pill pics

 

[Shakey]

Thrill of the fight is the best VR boxing sim there is. Its the only cardio I enjoy, and can do in the comfort of my own kitchen.

Gotta be careful with the haymakers though, threw my elbow out doing that once, took months to heal, so now its just nice and tight, Tyson style.

4 days a week, 30-40 minutes cardio, hopefully that's enough.

Thats awesome, ill take a peek at it. Can just imagine you beast mode in kitchen. Bobbin and weavin. Should do plenty if you keep instensity up

 

[BritishCanadian]

Weighed in at 212.4lb
80 pushups, 8x10 varying between wide and close grip.
Burger and broccoli for breakfast (soaked the broccoli as per @LevButlerov suggestion, and added a pro biotic)

Full log for the day will be up later...

Now I have a question for you fine gentlemen more knowledgeable than myself...

If I split a 52 week year into 4 sections of 13 weeks

52÷4 =13, and aim to be lean for the summer


Jun jul aug cruise (recomp)


Sep oct nov bulk +15


Dec jan feb cruise (recomp)


Mar apr may cut -10

What would you recommend adding to test e for these periods?

@LevButlerov suggested 10mg tren every day whilst cutting. I like to dose every other day, so im assuming that is just 20mg eod tren e?

But what (if any) else would you all suggest?

Keep in mind ill only be using what @biogenix has available. And for the cruise stages, ill just be using trt to give the body a healthy break.

I was thinking upping the test and adding equipoise for the bulk, keeping test at trt and adding tren for the cut. And have no experience with orals so am open to suggestions.

 

[ballin2504]

43 years old
214.6 lbs

BACKGROUND; average man, average life. great shape in late 20's, 30's was a right off, at 40 I was 190lbs, muay thai 3 times a week, then a car accident in 2024 derailed everything. PTSD, depression, hormone disruption from concussion, anxiety etc etc Slowly trying to piece things back together and get back to my best.

GOALS; Get down to 180, and then re-asses.

DIET; Two healthy protein heavy meals per day, Last meal at 5pm, and then stop eating till after the following day morning workout. One gallon of water per day. Coffee with small amount of honey 2/3 times per day.

SUPPLEMENTS; baby aspirin daily, kirkland fish oil x 3000 daily, kirkland d3 k2 x 3 daily...50 zinc, vit c eod. CBD oil before bed for sleep, one cbd gummy daily for anxiety/stress etc. One spoon of psyllium husk in water daily.

EXERCISE; Rebuilding Slowly but surely. Two excercise periods per day, once in the morning, then again after dinner. Keeping it simple and slowly building up volume.

Sunday, morning chinups, evening vr boxing
Monday, morning Pushups, evening vr boxing
Tuesday, morning Squats, evening yoga
Wednesday, morning chinups, evening vr boxing
Thursday, morning Pushups, evening vr boxing
Friday, morning Squats, evening yoga
Saturday, rest

The goal is to do slightly more volume than the session before, be that one extra rep, or one extra set. Curretly at 27 chinups, 70 pushups, 65 Squats. 6 x 3 minute rounds of vr boxing.

... ...
... ...

The purpose of this log is to keep myself accountable and to maintain consistency.

... ...
Prescribed TRT through Dr, but due to prescribed limitations have gone UGL for my medical needs.
Currently running 175mg per week of @biogenix TEST E 250, and 20mg EOD @biogenix cialis, both of which I can say are on par with pharma grade products!

Last bloodwork is attached but it isnt exactly accurate.

View attachment 194534


View attachment 194535
View attachment 194536
View attachment 194537
View attachment 194538
View attachment 194539

@BritishCanadian glad to have you logging here on evo. Let’s see you kill it man

 

[Shakey]

Weighed in at 212.4lb
80 pushups, 8x10 varying between wide and close grip.
Burger and broccoli for breakfast (soaked the broccoli as per @LevButlerov suggestion, and added a pro biotic)

Full log for the day will be up later...

Now I have a question for you fine gentlemen more knowledgeable than myself...

If I split a 52 week year into 4 sections of 13 weeks

52÷4 =13, and aim to be lean for the summer


Jun jul aug cruise (recomp)


Sep oct nov bulk +15


Dec jan feb cruise (recomp)


Mar apr may cut -10

What would you recommend adding to test e for these periods?

@LevButlerov suggested 10mg tren every day whilst cutting. I like to dose every other day, so im assuming that is just 20mg eod tren e?

But what (if any) else would you all suggest?

Keep in mind ill only be using what @biogenix has available. And for the cruise stages, ill just be using trt to give the body a healthy break.

I was thinking upping the test and adding equipoise for the bulk, keeping test at trt and adding tren for the cut. And have no experience with orals so am open to suggestions.

Killer push ups bro. I cant really give compound advice with my limited experience, but anavar is the oral with the mildest liver strain. Thats the reason i picked it as the oral for the first 7 weeks of my first cycle. Im thinkin winstrol for the last 7 weeks depending on how my liver handles var. One of my anti-convulsants is heptatoxic, so cautions a must for me.

 

[BritishCanadian]

MONDAY, MARCH 9th 2026
... ...
WEIGHT
212.4lbs
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (9am post workout)
1.5 teaspoons psyllium husk (12pm)
Lunch = Kirkland burger (3pm)
Dinner = Small bowl of shrimp pasta salad
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey, 1xsugar free energy drink.
... ...
EXERCISE
80 pushups (8x10)
100 door frame chest flies (4x25)
500 yard farmers walk with two propane tanks through the snow (necessity)
30 minutes VR boxing, (whilst listening to EVOLUTIONARY podcast 625 with @HarleyGuy, fuck brother, you've been through some shit, one tough mother!)
... ...
SUPPLEMENTATION
3 fish oils, 2 vit d/k2, 1 probiotic, 2x 30mg CBD gummies
... ...
NOTES
The big change for me, and the first time Ive done it = meal prepping. Keeps things simple and takes the guesswork out of it. All I have to do is stick to the plan, and for now, its working nicely. had a small bowl for dinner instead of the usual big bowl. Evening cardio seems to work for me, I think its because I burn off any dinner carbs instead of storing them.
... ...
G.O.D. - LFC - Linux Mint

 

[BritishCanadian]

Killer push ups bro. I cant really give compound advice with my limited experience, but anavar is the oral with the mildest liver strain. Thats the reason i picked it as the oral for the first 7 weeks of my first cycle. Im thinkin winstrol for the last 7 weeks depending on how my liver handles var. One of my anti-convulsants is heptatoxic, so cautions a must for me.

will be following your log closely to see how you make out with the orals

 

[LevButlerov]

Weighed in at 212.4lb
80 pushups, 8x10 varying between wide and close grip.
Burger and broccoli for breakfast (soaked the broccoli as per @LevButlerov suggestion, and added a pro biotic)

Full log for the day will be up later...

Now I have a question for you fine gentlemen more knowledgeable than myself...

If I split a 52 week year into 4 sections of 13 weeks

52÷4 =13, and aim to be lean for the summer


Jun jul aug cruise (recomp)


Sep oct nov bulk +15


Dec jan feb cruise (recomp)


Mar apr may cut -10

What would you recommend adding to test e for these periods?

@LevButlerov suggested 10mg tren every day whilst cutting. I like to dose every other day, so im assuming that is just 20mg eod tren e?

But what (if any) else would you all suggest?

Keep in mind ill only be using what @biogenix has available. And for the cruise stages, ill just be using trt to give the body a healthy break.

I was thinking upping the test and adding equipoise for the bulk, keeping test at trt and adding tren for the cut. And have no experience with orals so am open to suggestions.

good training and I like you added the probiotic have it each meal @BritishCanadian
how did you like the broccoli more soft?

What would you recommend adding to test e for these periods?

@LevButlerov suggested 10mg tren every day whilst cutting. I like to dose every other day, so im assuming that is just 20mg eod tren e?

But what (if any) else would you all suggest?

you are better off doing ED sub q pins 10mgs instead of 20mgs eod its better for you long term

 

[LevButlerov]

MONDAY, MARCH 9th 2026
... ...
WEIGHT
212.4lbs
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (9am post workout)
1.5 teaspoons psyllium husk (12pm)
Lunch = Kirkland burger (3pm)
Dinner = Small bowl of shrimp pasta salad
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey, 1xsugar free energy drink.
... ...
EXERCISE
80 pushups (8x10)
100 door frame chest flies (4x25)
500 yard farmers walk with two propane tanks through the snow (necessity)
30 minutes VR boxing, (whilst listening to EVOLUTIONARY podcast 625 with @HarleyGuy, fuck brother, you've been through some shit, one tough mother!)
... ...
SUPPLEMENTATION
3 fish oils, 2 vit d/k2, 1 probiotic, 2x 30mg CBD gummies
... ...
NOTES
The big change for me, and the first time Ive done it = meal prepping. Keeps things simple and takes the guesswork out of it. All I have to do is stick to the plan, and for now, its working nicely. had a small bowl for dinner instead of the usual big bowl. Evening cardio seems to work for me, I think its because I burn off any dinner carbs instead of storing them.
... ...
G.O.D. - LFC - Linux Mint

View attachment 196101View attachment 196102View attachment 196103View attachment 196104

love this meal prep @BritishCanadian thats how you get good results and your weight trending down is a win!

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri @MarkNV

 

[BritishCanadian]

good training and I like you added the probiotic have it each meal @BritishCanadian
how did you like the broccoli more soft?


you are better off doing ED sub q pins 10mgs instead of 20mgs eod its better for you long term

The brocolli was fine, Ill eat it any way, but what you said about it being more easily digestible that way peaked my interest.

"you are better off doing ED sub q pins 10mgs instead of 20mgs eod its better for you long term"

I have heard this before, Vigorous Steve says the same thing. When you say its better that way, in what regard? are we talking scar tissue build up? I use 29g 8mm, and rotate sites, probably shallow IM. Are there any other benefits to doing it the way you say?

 

[BritishCanadian]

love this meal prep @BritishCanadian thats how you get good results and your weight trending down is a win!

@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri @MarkNV

Thanks, I cleared the weight tracker, from last Tuesdays high of 216 (which is when I said enough's enough). Trending down nicely, probably water weight, but still, 216 to 212.4 in one week is a good start.

 

[Shakey]

will be following your log closely to see how you make out with the orals

Awesome. Itll be a bit delayed i think, as i gained lile 8lbs from TRT+ and 4iu GH. Lol. But im back down to 181.8lbs, only have 11.8lbs to go to the start goal. Im upping cardio to 1-2hr daily to smash this goal out and get started. Maybe in a month ill hit 170lbs.

 

[BritishCanadian]

Awesome. Itll be a bit delayed i think, as i gained lile 8lbs from TRT+ and 4iu GH. Lol. But im back down to 181.8lbs, only have 11.8lbs to go to the start goal. Im upping cardio to 1-2hr daily to smash this goal out and get started. Maybe in a month ill hit 170lbs.

1/2 hours cardio daily, you are a machine! Put me to shame lol. What are you doing for cardio?

 

[LevButlerov]

Thanks, I cleared the weight tracker, from last Tuesdays high of 216 (which is when I said enough's enough). Trending down nicely, probably water weight, but still, 216 to 212.4 in one week is a good start.

212 is a good start 200 coming soon! @BritishCanadian

 

[Shakey]

1/2 hours cardio daily, you are a machine! Put me to shame lol. What are you doing for cardio?

Gotta put in the work to melt the fat. Lol. Usually just treadmill right now, incline 6 speed 3.7. i cant run on treadmill as the impact effects my herniated discs (L4-L5, L5-L6). Ill be adding the stairmill back in as well. So depending on if its free or not ill try and prioritize stair mill for 30-60mins, then top off with treadmill.

Amount for cardio will depend on right knee and back conditions. I got lots of time, so if condition worsens, ill rest for 20mins then start cardio again.

 

[BritishCanadian]

Gotta put in the work to melt the fat. Lol. Usually just treadmill right now, incline 6 speed 3.7. i cant run on treadmill as the impact effects my herniated discs (L4-L5, L5-L6). Ill be adding the stairmill back in as well. So depending on if its free or not ill try and prioritize stair mill for 30-60mins, then top off with treadmill.

Amount for cardio will depend on right knee and back conditions. I got lots of time, so if condition worsens, ill rest for 20mins then start cardio again.

Got it, I see that now on your log. StairMill was always one of my favorite pieces of gym equipment (when I used to go to the gym).

And I hear you about working around injuries, I have a dodgy right knee as well, finally got round to getting it xrayed a couple of weeks back, just waiting on the results now.

Keep up the good work brother, your log is great!

 

[Shakey]

Got it, I see that now on your log. StairMill was always one of my favorite pieces of gym equipment (when I used to go to the gym).

And I hear you about working around injuries, I have a dodgy right knee as well, finally got round to getting it xrayed a couple of weeks back, just waiting on the results now.

Keep up the good work brother, your log is great!

I actually broke my personal record for most cardio in a day yesterday. Knee pain free. 1hr tready at 2pm, 2hr tready at 10pm. Was actually surprised.

Keel us in the loop with the X-ray, i got mine xray'd and mri'd. Could only see some small pockets of fluid and a bone spur starting. Apparently there was no reason for pain all these years.

Thanks man.

 

[waggat]

MONDAY, MARCH 9th 2026
... ...
WEIGHT
212.4lbs
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (9am post workout)
1.5 teaspoons psyllium husk (12pm)
Lunch = Kirkland burger (3pm)
Dinner = Small bowl of shrimp pasta salad
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey, 1xsugar free energy drink.
... ...
EXERCISE
80 pushups (8x10)
100 door frame chest flies (4x25)
500 yard farmers walk with two propane tanks through the snow (necessity)
30 minutes VR boxing, (whilst listening to EVOLUTIONARY podcast 625 with @HarleyGuy, fuck brother, you've been through some shit, one tough mother!)
... ...
SUPPLEMENTATION
3 fish oils, 2 vit d/k2, 1 probiotic, 2x 30mg CBD gummies
... ...
NOTES
The big change for me, and the first time Ive done it = meal prepping. Keeps things simple and takes the guesswork out of it. All I have to do is stick to the plan, and for now, its working nicely. had a small bowl for dinner instead of the usual big bowl. Evening cardio seems to work for me, I think its because I burn off any dinner carbs instead of storing them.
... ...
G.O.D. - LFC - Linux Mint

View attachment 196101View attachment 196102View attachment 196103View attachment 196104

Nice update mate. Do you have any plan of getting some home gym equipment or joining a gym?

 

[BritishCanadian]

TUESDAY, MARCH 10th 2026
... ...
WEIGHT
209.6
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (9am post workout)
1.5 teaspoons psyllium husk (pm)
Lunch = Burger with cheese
Dinner = Small portion of roast chicken, pork and carrots
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey, 1xsugar free energy drink.
... ...
EXERCISE
80 Tyson split squats (40 each side)
5 rounds of yoga mat core work

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 2x 30mg CBD gummies, 25mg test E, 20mg Cialis (@biogenix brand)
... ...
NOTES
Slept terribly, was up twice during the night with PTSD nightmares. Fully expected to wake up exhausted and take a rest day, but stepped on the scales, saw a nice drop in weight and used that as motivation to get the morning workout done. Dropped my Test E dose down to 25mg, for a total of 87.5mg weekly. Intention is to run this for a few weeks and then get full bloodwork and see where everything stands. Tried to split the 20 mg Cialis in half but either its a dodgy pill cutter, or these pills just dont split well. Fine though as taking 20mg EOD gives great results and is cost effective.

Evening session core work wasnt as intense as the cardio nights, but as with all these exercises, I am building up volume slowly to avoid injury. Will be interesting to see how tomorrows weigh in goes without the evening cardio

... ...
G.O.D. - LFC - Linux Mint

 

[BritishCanadian]

Nice update mate. Do you have any plan of getting some home gym equipment or joining a gym?

No room for a home gym in this house unfortunately, I used to have a garage gym in my old house which I loved. So for now, the trusty old chin up bar is all I have, but Im quite interested to see what can be done with a calisthenics PPLPPLR.

I think what will happen eventually is that I will go to the gym for my bulking months, and then drop back to the calisthenics for the cut and summer. And with me not driving much right now, going to the gym is a bit of an issue.

 

[BritishCanadian]

I actually broke my personal record for most cardio in a day yesterday. Knee pain free. 1hr tready at 2pm, 2hr tready at 10pm. Was actually surprised.

Keel us in the loop with the X-ray, i got mine xray'd and mri'd. Could only see some small pockets of fluid and a bone spur starting. Apparently there was no reason for pain all these years.

Thanks man.

Nice job on the PR!

knees are funny things, Im sure mines fucked, but I also think that they might come back and say it looks fine, ill let you know

 

[Shakey]

TUESDAY, MARCH 10th 2026
... ...
WEIGHT
209.6
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (9am post workout)
1.5 teaspoons psyllium husk (pm)
Lunch = Burger with cheese
Dinner = Small portion of roast chicken, pork and carrots
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey, 1xsugar free energy drink.
... ...
EXERCISE
80 Tyson split squats (40 each side)
5 rounds of yoga mat core work

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 2x 30mg CBD gummies, 25mg test E, 20mg Cialis (@biogenix brand)
... ...
NOTES
Slept terribly, was up twice during the night with PTSD nightmares. Fully expected to wake up exhausted and take a rest day, but stepped on the scales, saw a nice drop in weight and used that as motivation to get the morning workout done. Dropped my Test E dose down to 25mg, for a total of 87.5mg weekly. Intention is to run this for a few weeks and then get full bloodwork and see where everything stands. Tried to split the 20 mg Cialis in half but either its a dodgy pill cutter, or these pills just dont split well. Fine though as taking 20mg EOD gives great results and is cost effective.

Evening session core work wasnt as intense as the cardio nights, but as with all these exercises, I am building up volume slowly to avoid injury. Will be interesting to see how tomorrows weigh in goes without the evening cardio

View attachment 196626View attachment 196627View attachment 196628View attachment 196629View attachment 196630
... ...
G.O.D. - LFC - Linux Mint

damn it, now i gotta go eat. lol

Nice job on the PR!

knees are funny things, Im sure mines fucked, but I also think that they might come back and say it looks fine, ill let you know

yeah deffinitely. knee surgeon felt my knee up all kinds of ways, then said " ill be honest, theres nothing i can do to a knee thats technically fine".

 

[LevButlerov]

TUESDAY, MARCH 10th 2026
... ...
WEIGHT
209.6
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (9am post workout)
1.5 teaspoons psyllium husk (pm)
Lunch = Burger with cheese
Dinner = Small portion of roast chicken, pork and carrots
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey, 1xsugar free energy drink.
... ...
EXERCISE
80 Tyson split squats (40 each side)
5 rounds of yoga mat core work

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 2x 30mg CBD gummies, 25mg test E, 20mg Cialis (@biogenix brand)
... ...
NOTES
Slept terribly, was up twice during the night with PTSD nightmares. Fully expected to wake up exhausted and take a rest day, but stepped on the scales, saw a nice drop in weight and used that as motivation to get the morning workout done. Dropped my Test E dose down to 25mg, for a total of 87.5mg weekly. Intention is to run this for a few weeks and then get full bloodwork and see where everything stands. Tried to split the 20 mg Cialis in half but either its a dodgy pill cutter, or these pills just dont split well. Fine though as taking 20mg EOD gives great results and is cost effective.

Evening session core work wasnt as intense as the cardio nights, but as with all these exercises, I am building up volume slowly to avoid injury. Will be interesting to see how tomorrows weigh in goes without the evening cardio

View attachment 196626View attachment 196627View attachment 196628View attachment 196629View attachment 196630
... ...
G.O.D. - LFC - Linux Mint

good meals @BritishCanadian but your food intake is too low I estimate about 95-100 protein maybe 40 carbs and 80 fat, we need to up the protein and fats a bit here

the sleep issue, you taking sleeping aids? which kind?

cialis post up a pic of the tab lets see how it looks and the pill cutter please

 

[Mobster]

80 Tyson split squats (40 each side)
5 rounds of yoga mat core work

Is that it?

 

[BritishCanadian]

good meals @BritishCanadian but your food intake is too low I estimate about 95-100 protein maybe 40 carbs and 80 fat, we need to up the protein and fats a bit here

the sleep issue, you taking sleeping aids? which kind?

cialis post up a pic of the tab lets see how it looks and the pill cutter please

I think youre correct about the protein and fats, gonna add in some greek yogurt in the am, and some olive oil later in the day.

Currently for sleep im takin 30mg cbd gummy an hour before bed, then cbd oil just as I get to bed. "Normally" that works fine. Might add some magnesium with my final snack. Have melotonin for the nights when I cant fall asleep, have a zopiclone prescription, but got off that a year ago because its just too good lol.

Have posted a pic below of the cialis and cutter,its probably just a skill issue, but one half comes out fine, and the other is all tiny bits.

 

[BritishCanadian]

80 Tyson split squats (40 each side)
5 rounds of yoga mat core work

Is that it?

walked the dog as well ya cheeky kent

I did more than last time, which is the goal, and even just thats got me hobbling around and walking down the stairs like a senior.

on a related note, I had a listen to your podcast on equipoise, learnt a thing or two for sure

 

[stevesmi]

TUESDAY, MARCH 10th 2026
... ...
WEIGHT
209.6
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (9am post workout)
1.5 teaspoons psyllium husk (pm)
Lunch = Burger with cheese
Dinner = Small portion of roast chicken, pork and carrots
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey, 1xsugar free energy drink.
... ...
EXERCISE
80 Tyson split squats (40 each side)
5 rounds of yoga mat core work

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 2x 30mg CBD gummies, 25mg test E, 20mg Cialis (@biogenix brand)
... ...
NOTES
Slept terribly, was up twice during the night with PTSD nightmares. Fully expected to wake up exhausted and take a rest day, but stepped on the scales, saw a nice drop in weight and used that as motivation to get the morning workout done. Dropped my Test E dose down to 25mg, for a total of 87.5mg weekly. Intention is to run this for a few weeks and then get full bloodwork and see where everything stands. Tried to split the 20 mg Cialis in half but either its a dodgy pill cutter, or these pills just dont split well. Fine though as taking 20mg EOD gives great results and is cost effective.

Evening session core work wasnt as intense as the cardio nights, but as with all these exercises, I am building up volume slowly to avoid injury. Will be interesting to see how tomorrows weigh in goes without the evening cardio

View attachment 196626View attachment 196627View attachment 196628View attachment 196629View attachment 196630
... ...
G.O.D. - LFC - Linux Mint

@BritishCanadian good job on the fruit prep man. Just don't ruin it by throwing on some low-quality sauce or low-quality cheese. I see people do that a lot. Make sure you're sticking to healthy spices that don't ruin the meal's health.

 

[BritishCanadian]

@BritishCanadian good job on the fruit prep man. Just don't ruin it by throwing on some low-quality sauce or low-quality cheese. I see people do that a lot. Make sure you're sticking to healthy spices that don't ruin the meal's health.

Appreciate the advice.

No sauce on the burgers, normally its just Kirkland cheddar for the cheese, but I have to make a Costco run.

You'll see in the last prep its walmart brocolli (I know, I know) amd what a piss take, the bag is 10% florets and 90% stem.

I find costco to be fairly decent quality for most things though.

Overall, the food in canada does seem to be of a lower quality than UK stuff. Even the UK budget stores like Lidl and aldi put the likes of sobeys to shame (or at least they did 10 years ago when I last lived in england.

 

[stevesmi]

Appreciate the advice.

No sauce on the burgers, normally its just Kirkland cheddar for the cheese, but I have to make a Costco run.

You'll see in the last prep its walmart brocolli (I know, I know) amd what a piss take, the bag is 10% florets and 90% stem.

I find costco to be fairly decent quality for most things though.

Overall, the food in canada does seem to be of a lower quality than UK stuff. Even the UK budget stores like Lidl and aldi put the likes of sobeys to shame (or at least they did 10 years ago when I last lived in england.

canada food quality is bad. on par with USA

kirkland cheddar cheese is gonna be pretty bad. if you insist on cheese get RAW cheese from europe. its more expensive but its worth it.
nothing at costco is gonna be healthy, its all low quality from top to bottom. from the meat to dairy to anything else.

 

[2Thick]

TUESDAY, MARCH 10th 2026
... ...
WEIGHT
209.6
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (9am post workout)
1.5 teaspoons psyllium husk (pm)
Lunch = Burger with cheese
Dinner = Small portion of roast chicken, pork and carrots
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey, 1xsugar free energy drink.
... ...
EXERCISE
80 Tyson split squats (40 each side)
5 rounds of yoga mat core work

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 2x 30mg CBD gummies, 25mg test E, 20mg Cialis (@biogenix brand)
... ...
NOTES
Slept terribly, was up twice during the night with PTSD nightmares. Fully expected to wake up exhausted and take a rest day, but stepped on the scales, saw a nice drop in weight and used that as motivation to get the morning workout done. Dropped my Test E dose down to 25mg, for a total of 87.5mg weekly. Intention is to run this for a few weeks and then get full bloodwork and see where everything stands. Tried to split the 20 mg Cialis in half but either its a dodgy pill cutter, or these pills just dont split well. Fine though as taking 20mg EOD gives great results and is cost effective.

Evening session core work wasnt as intense as the cardio nights, but as with all these exercises, I am building up volume slowly to avoid injury. Will be interesting to see how tomorrows weigh in goes without the evening cardio

View attachment 196626View attachment 196627View attachment 196628View attachment 196629View attachment 196630
... ...
G.O.D. - LFC - Linux Mint

Glad to see you put the effort into food prepping. I give you a lot of credit for that. That's the first step to a physique that you can be proud of. @BritishCanadian

 

[BritishCanadian]

canada food quality is bad. on par with USA

kirkland cheddar cheese is gonna be pretty bad. if you insist on cheese get RAW cheese from europe. its more expensive but its worth it.
nothing at costco is gonna be healthy, its all low quality from top to bottom. from the meat to dairy to anything else.

I hear you, and agree with you for the most part, but i can get Welsh cheddar at costco I believe, and do find costco at least better than superstore, sobeys etc.

I used to source my meat and eggs from local farms, will have to get back to it at somepoint, but right now I dont really drive, so there is a convenience and simplicity to a bi monthly costco run.

 

[BritishCanadian]

Glad to see you put the effort into food prepping. I give you a lot of credit for that. That's the first step to a physique that you can be proud of. @BritishCanadian

Thanks! First time in my life food prepping, real game changer it appears.

 

[Ulter]

You can always get a couple gym memberships and mix things up. @BritishCanadian this way you don't get bored.

No room for a home gym in this house unfortunately, I used to have a garage gym in my old house which I loved. So for now, the trusty old chin up bar is all I have, but Im quite interested to see what can be done with a calisthenics PPLPPLR.

I think what will happen eventually is that I will go to the gym for my bulking months, and then drop back to the calisthenics for the cut and summer. And with me not driving much right now, going to the gym is a bit of an issue.

 

[BritishCanadian]

You can always get a couple gym memberships and mix things up. @BritishCanadian this way you don't get bored.

Good
advice, right now the goal is to be back in the gym for September, but things may change, and if it does, the log will know!

 

[ceo]

I think youre correct about the protein and fats, gonna add in some greek yogurt in the am, and some olive oil later in the day.

Currently for sleep im takin 30mg cbd gummy an hour before bed, then cbd oil just as I get to bed. "Normally" that works fine. Might add some magnesium with my final snack. Have melotonin for the nights when I cant fall asleep, have a zopiclone prescription, but got off that a year ago because its just too good lol.

Have posted a pic below of the cialis and cutter,its probably just a skill issue, but one half comes out fine, and the other is all tiny bits.

View attachment 196966

@BritishCanadian Bros, this looks like a good option. A lot of people run Cialis; it's good for your blood pressure. I didn't really know much about it until I did it and saw my blood pressure go down.

 

[BritishCanadian]

@BritishCanadian Bros, this looks like a good option. A lot of people run Cialis; it's good for your blood pressure. I didn't really know much about it until I did it and saw my blood pressure go down.

A combination of ptsd and the weight gain raised my blood pressure, hematocrit jumped up to 52 as well, can't give blood in canada because british (mad cow disease) so the plan is lose weight, gallon of water a day, cardio boxing 4 times a week, plus cialis.

Next dr appointment ill know if its working

 

[ROIDDERS]

Good
advice, right now the goal is to be back in the gym for September, but things may change, and if it does, the log will know!

You can get in a lot of gyms for free as a guest. Maybe you have friends that you can try out their gyms that way. @BritishCanadian

 

[Shakey]

Good
advice, right now the goal is to be back in the gym for September, but things may change, and if it does, the log will know!

not sure where your at but i do go to FIt4Less. basic membership is $16 montly lol. i thought you were in BC cause your name but i realize now your a brit. what province you in?

 

[BritishCanadian]

You can get in a lot of gyms for free as a guest. Maybe you have friends that you can try out their gyms that way. @BritishCanadian

Its not money, its ptsd, I just dont drive anywhere anymore unless I absolutely have to. So while Im at home, im trying to make the most of it.

 

[BritishCanadian]

not sure where your at but i do go to FIt4Less. basic membership is $16 montly lol. i thought you were in BC cause your name but i realize now your a brit. what province you in?

Its not the money, its the driving and people. Fit4less is actually a great gym for the price, I had a membership there when I first came to Canada 20 years ago.

I imagine its full of bollywood enjoyers nowadays though.

Im on the East Coast in New Brunswick, where are you at?

 

[stevesmi]

I hear you, and agree with you for the most part, but i can get Welsh cheddar at costco I believe, and do find costco at least better than superstore, sobeys etc.

I used to source my meat and eggs from local farms, will have to get back to it at somepoint, but right now I dont really drive, so there is a convenience and simplicity to a bi monthly costco run.

look for nonpasteurized raw goat cheese.

 

[HarleyGuy]

last time I did 27, today I did 28,

Just got all caught up on your log bro. I love seeing this improvement! Steady as she goes.

The big change for me, and the first time Ive done it = meal prepping.

HUGE win for you bro! This is when things go that next level. It's like investing in yourself so you don't cheat.

you are better off doing ED sub q pins 10mgs instead of 20mgs eod its better for you long term

I agree big time with this. Do ED.

Keep up the good work brother, your log is great!

@Shakey has definitely gone next level with his vampire sleep schedule and OCD drive for perfection!

Dropped my Test E dose down to 25mg, for a total of 87.5mg weekly. Intention is to run this for a few weeks and then get full bloodwork and see where everything stands

This is low even for TRT. I'll be checking in on your bloods.

Tried to split the 20 mg Cialis in half but either its a dodgy pill cutter, or these pills just dont split well. Fine though as taking 20mg EOD gives great results and is cost effective.

I know you want to stay at 20mg EOD but I know for a fact that @biogenix Cialis can be bitten in half very easily so consider 10mg EOD which would be 5mg ED. That is a high dose of Cialis for a daily dose. You can try or stay at 20mg, up to you just throwing it out there.

I imagine its full of bollywood enjoyers nowadays though.

Bahaha... I hear you on this.

 

[Shakey]

Its not the money, its the driving and people. Fit4less is actually a great gym for the price, I had a membership there when I first came to Canada 20 years ago.

I imagine its full of bollywood enjoyers nowadays though.

Im on the East Coast in New Brunswick, where are you at?

Ahh, i saw your mention above about the ptsd. Thats understandable bro. It is decent, plus im chrap as hell. Lol

UK? Yeah most likely, judging by what ive seen in the news.

Im about 1.5hrs north of Toronto.

 

[ballin2504]

TUESDAY, MARCH 10th 2026
... ...
WEIGHT
209.6
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (9am post workout)
1.5 teaspoons psyllium husk (pm)
Lunch = Burger with cheese
Dinner = Small portion of roast chicken, pork and carrots
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey, 1xsugar free energy drink.
... ...
EXERCISE
80 Tyson split squats (40 each side)
5 rounds of yoga mat core work

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 2x 30mg CBD gummies, 25mg test E, 20mg Cialis (@biogenix brand)
... ...
NOTES
Slept terribly, was up twice during the night with PTSD nightmares. Fully expected to wake up exhausted and take a rest day, but stepped on the scales, saw a nice drop in weight and used that as motivation to get the morning workout done. Dropped my Test E dose down to 25mg, for a total of 87.5mg weekly. Intention is to run this for a few weeks and then get full bloodwork and see where everything stands. Tried to split the 20 mg Cialis in half but either its a dodgy pill cutter, or these pills just dont split well. Fine though as taking 20mg EOD gives great results and is cost effective.

Evening session core work wasnt as intense as the cardio nights, but as with all these exercises, I am building up volume slowly to avoid injury. Will be interesting to see how tomorrows weigh in goes without the evening cardio

View attachment 196626View attachment 196627View attachment 196628View attachment 196629View attachment 196630
... ...
G.O.D. - LFC - Linux Mint

@BritishCanadian are you dropping your test down just to get in TRT range and run it there for a while?

 

[BritishCanadian]

look for nonpasteurized raw goat cheese.

will do, thanks for the tip, just finished listening to the episode you and @Mobster did on equipoise, you know your stuff @stevesmi !

 

[BritishCanadian]

@BritishCanadian are you dropping your test down just to get in TRT range and run it there for a while?

For a couple of reasons.

Firstly, because I have a TRT prescription, I have to get blood work done every three months, so I like to be in range for my bloodwork (have to be in range). i dont have exact notes, but I recall 100mg per week put me just over range, but dont quote me on that.

Secondly, I plan on running 1 cutting and 1 bulking "blast" cycle per year where ill be running extra compounds and higher test, so for health and longevity reasons, on my "cruise" cycles I want to drop down as low as possible for 13 weeks (aiming for about 8/900 total test. This is just a rough plan for now.

 

[BritishCanadian]

Just got all caught up on your log bro. I love seeing this improvement! Steady as she goes.


HUGE win for you bro! This is when things go that next level. It's like investing in yourself so you don't cheat.


I agree big time with this. Do ED.


@Shakey has definitely gone next level with his vampire sleep schedule and OCD drive for perfection!


This is low even for TRT. I'll be checking in on your bloods.


I know you want to stay at 20mg EOD but I know for a fact that @biogenix Cialis can be bitten in half very easily so consider 10mg EOD which would be 5mg ED. That is a high dose of Cialis for a daily dose. You can try or stay at 20mg, up to you just throwing it out there.


Bahaha... I hear you on this.

gonna try that 10 EOD with the bite and see how it goes

 

[BritishCanadian]

WEDNESDAY, MARCH 11th 2026
... ...
WEIGHT
210.6
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (10am post workout) + tablespoon olive oil
2 teaspoons psyllium husk + I scoop whey protein blended (12pm)
Lunch = half Burger with cheese (1pm)
Dinner = Chicken kabobs + left over shrimp vegetable pasta
Pre bed snack = Half burger and tablespoon olive oil
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey.
... ...
EXERCISE
Morning, 3x3 minute rounds boxing
Day; pull-ups (2 2 2 2 2 2 2 2 1 2 2 2 2 2 2 = 29)
Evening 4x3 minute rounds boxing

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 1x 30mg CBD gummy, magnesium
... ...
NOTES

Slept badly again, took a while to get going in the morning so decided to do a few rounds of boxing to get the blood flowing.

Today's big win...Ive always been able to do chinups, but for some reason struggle to get a single pullup...Today was meant to be chinup today, but I said fuck it, and went for a pullup, got it done, so made today pullup day. Managed to hit the magic number of 29 over the course of the day (grease the groove). So I think that moving forward,1 "pull" day will be chinups, and 1 day will be pull ups, increasing volume by at least 1 every session.

Increased the calories today with added olive oil and a slightly larger dinner. Added whey to the psyllium drink. Will have to stock up on some decent whey and greek yogurt, and then will incorporate a decent protein smoothie into the diet.

 

[LevButlerov]

WEDNESDAY, MARCH 11th 2026
... ...
WEIGHT
210.6
... ...
DIET
Breakfast = Meal prepped Kirkland burger + broccoli (10am post workout) + tablespoon olive oil
2 teaspoons psyllium husk + I scoop whey protein blended (12pm)
Lunch = half Burger with cheese (1pm)
Dinner = Chicken kabobs + left over shrimp vegetable pasta
Pre bed snack = Half burger and tablespoon olive oil
Additionally, 1 gallon of water, 3xcoffee with teaspoon of honey.
... ...
EXERCISE
Morning, 3x3 minute rounds boxing
Day; pull-ups (2 2 2 2 2 2 2 2 1 2 2 2 2 2 2 = 29)
Evening 4x3 minute rounds boxing

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 1x 30mg CBD gummy, magnesium
... ...
NOTES

Slept badly again, took a while to get going in the morning so decided to do a few rounds of boxing to get the blood flowing.

Today's big win...Ive always been able to do chinups, but for some reason struggle to get a single pullup...Today was meant to be chinup today, but I said fuck it, and went for a pullup, got it done, so made today pullup day. Managed to hit the magic number of 29 over the course of the day (grease the groove). So I think that moving forward,1 "pull" day will be chinups, and 1 day will be pull ups, increasing volume by at least 1 every session.

Increased the calories today with added olive oil and a slightly larger dinner. Added whey to the psyllium drink. Will have to stock up on some decent whey and greek yogurt, and then will incorporate a decent protein smoothie into the diet.

View attachment 197220View attachment 197221View attachment 197222View attachment 197223View attachment 197224

good meals pics thanks for sharing @BritishCanadian hardcore 211 thats an old episode glad you liked it!
pre bed how close to bed time you eating?

 

[stevesmi]

will do, thanks for the tip, just finished listening to the episode you and @Mobster did on equipoise, you know your stuff @stevesmi !

thanks glad you like the podcast

when it comes to nutrition little things can go a long way.

 

[ceo]

A combination of ptsd and the weight gain raised my blood pressure, hematocrit jumped up to 52 as well, can't give blood in canada because british (mad cow disease) so the plan is lose weight, gallon of water a day, cardio boxing 4 times a week, plus cialis.

Next dr appointment ill know if its working

Bros, you can still donate blood. Just go to a clinic and have them take a pint of blood out of you. They will do it. Check with your doctor about that.

 

[ROIDDERS]

Its not money, its ptsd, I just dont drive anywhere anymore unless I absolutely have to. So while Im at home, im trying to make the most of it.

Was not aware of that man.

 

[BritishCanadian]

Bros, you can still donate blood. Just go to a clinic and have them take a pint of blood out of you. They will do it. Check with your doctor about that.

Okay, I wasn't sure about that. I know i can ask for a medical phlebotomy, and was going to do that next time I see my Dr if hematocrit was still going up.

 

[2Thick]

Thanks! First time in my life food prepping, real game changer it appears.

it will save you $$$ in the long run

 

[Ulter]

Good
advice, right now the goal is to be back in the gym for September, but things may change, and if it does, the log will know!

Definitely the options are unlimited.

 

[BritishCanadian]

THURSDAY, MARCH 12th 2026
... ...
WEIGHT
210.8
... ...
DIET
2 teaspoons psyllium husk (8am)
Breakfast = Meal prepped Kirkland burger + broccoli (10am post workout) + tablespoon olive oil
Lunch = Burger with cheese (1pm)
Dinner = Chicken and vegetable salad
Pre bed snack = piece of cheese
Additionally, 1 gallon of water, 3x coffee with teaspoon of honey.
... ...
EXERCISE
Morning, 3x3 minute rounds boxing
Day; pushups (8,8,8,10,10,5,10,10,11,10 = 90)
Evening 5x3 minute rounds sparring, 2x3 minute rounds competitive

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 2 x 30mg CBD gummy, vitc, zinc, magnesium, 10mg cialis, 25mg test E (@biogenix brand)
... ...
NOTES

Changed things up a bit to combat the weight stall. Started with the psyllium husk today, still ate clean all day, dropped the calories back down. Its basically a back to basics diet and testosterone and exercise program, slowly ill ramp up volume, calories and test, in no rush.
Hit a pr of 90 on pushups BUT...spaced them out more throughout the day 'grease the groove' style.
Split the cialis and dropped dose down to 10mg EOD.
Had a nice evening cardio boxing session which I think will show on the scale tomorrow.
Had last sip of coffee at 5pm today as trouble sleeping recently.
Plan is still the same, drop weight down to 180lbs, hit 300 squats, 200 pushups, 100 chinups/pullups twice pr week, will slightly increase volume each session, no rush.

 

[LevButlerov]

THURSDAY, MARCH 12th 2026
... ...
WEIGHT
210.8
... ...
DIET
2 teaspoons psyllium husk (8am)
Breakfast = Meal prepped Kirkland burger + broccoli (10am post workout) + tablespoon olive oil
Lunch = Burger with cheese (1pm)
Dinner = Chicken and vegetable salad
Pre bed snack = piece of cheese
Additionally, 1 gallon of water, 3x coffee with teaspoon of honey.
... ...
EXERCISE
Morning, 3x3 minute rounds boxing
Day; pushups (8,8,8,10,10,5,10,10,11,10 = 90)
Evening 5x3 minute rounds sparring, 2x3 minute rounds competitive

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 2 x 30mg CBD gummy, vitc, zinc, magnesium, 10mg cialis, 25mg test E (@biogenix brand)
... ...
NOTES

Changed things up a bit to combat the weight stall. Started with the psyllium husk today, still ate clean all day, dropped the calories back down. Its basically a back to basics diet and testosterone and exercise program, slowly ill ramp up volume, calories and test, in no rush.
Hit a pr of 90 on pushups BUT...spaced them out more throughout the day 'grease the groove' style.
Split the cialis and dropped dose down to 10mg EOD.
Had a nice evening cardio boxing session which I think will show on the scale tomorrow.
Had last sip of coffee at 5pm today as trouble sleeping recently.
Plan is still the same, drop weight down to 180lbs, hit 300 squats, 200 pushups, 100 chinups/pullups twice pr week, will slightly increase volume each session, no rush.

View attachment 197864View attachment 197865View attachment 197866View attachment 197867View attachment 197868

good push up work @BritishCanadian like the new psyllium push!
saw you listening to @Dreamer podcast, he's the real deal!

 

[Dreamer]

THURSDAY, MARCH 12th 2026
... ...
WEIGHT
210.8
... ...
DIET
2 teaspoons psyllium husk (8am)
Breakfast = Meal prepped Kirkland burger + broccoli (10am post workout) + tablespoon olive oil
Lunch = Burger with cheese (1pm)
Dinner = Chicken and vegetable salad
Pre bed snack = piece of cheese
Additionally, 1 gallon of water, 3x coffee with teaspoon of honey.
... ...
EXERCISE
Morning, 3x3 minute rounds boxing
Day; pushups (8,8,8,10,10,5,10,10,11,10 = 90)
Evening 5x3 minute rounds sparring, 2x3 minute rounds competitive

... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 2 x 30mg CBD gummy, vitc, zinc, magnesium, 10mg cialis, 25mg test E (@biogenix brand)
... ...
NOTES

Changed things up a bit to combat the weight stall. Started with the psyllium husk today, still ate clean all day, dropped the calories back down. Its basically a back to basics diet and testosterone and exercise program, slowly ill ramp up volume, calories and test, in no rush.
Hit a pr of 90 on pushups BUT...spaced them out more throughout the day 'grease the groove' style.
Split the cialis and dropped dose down to 10mg EOD.
Had a nice evening cardio boxing session which I think will show on the scale tomorrow.
Had last sip of coffee at 5pm today as trouble sleeping recently.
Plan is still the same, drop weight down to 180lbs, hit 300 squats, 200 pushups, 100 chinups/pullups twice pr week, will slightly increase volume each session, no rush.

View attachment 197864View attachment 197865View attachment 197866View attachment 197867View attachment 197868

Hey man, thanks for the listen! your killing it brother, keep it up. Food looks great

 

[ceo]

Okay, I wasn't sure about that. I know i can ask for a medical phlebotomy, and was going to do that next time I see my Dr if hematocrit was still going up.

Bros, for sure my doctor wrote me one.

 

[BritishCanadian]

FRIDAY, MARCH 13th 2026
... ...
WEIGHT
209.2
... ...
DIET
2 teaspoons psyllium husk (8am)
Breakfast = Meal prepped Kirkland burger + broccoli (11am post workout) + tablespoon olive oil
Lunch = Burger with cheese (3pm) not pictured
Dinner = small bowl of pasta and beef
Pre bed snack = piece of cheese
Additionally, 0.5 gallon of water, 3x coffee with teaspoon of honey.
... ...
EXERCISE
Morning, 100 Tyson split squats (+10)


... ...
SUPPLEMENTATION
2 fish oils, 2 vit d/k2, 1 probiotic, 3 x 30mg CBD gummy, 1 magnesium before bed
... ...
NOTES

Went to bed after evening cardio and a very small snack, woke up early 5am, weighed in at lowest so far. Went back to bed for a bit and then got up and did morning workout. Hit a PR on the squats (+10). Extremely busy day, was completely spent once I got home, skipped the evening workout. Snow coming tomorrow so can feel it in my bones, right knee very sore.

All in All a good week, weight down, some good habits building, PRs every day on the exercises. Day off and cheat meal tomorrow, then back at it again Sunday. Will have a house full of people for a week so will see how it goes.

 

[BritishCanadian]

Forgot to mention, did a costco run today, stcked up on fish oil, vit d/k2, magnesium, greek yogurt, kefir, beef burgers, brocolli