Approved Log Training Nutrition Peptides Cycle Log

[JustB]

Age:48
Height: 5'-10"
current weight: 194lbs

Current Cycle:
Peptides:
1mg of reta every 4 days, started on Feb 4th
2x12units/day Klow (80mg Klow with 3ml reconst)

Supplements:
250mg magenisum
20g of creatine
NAC
Querceting,
NMN NAD+ 100mg daily oraly

Work out plan:

2xweekly 1 hr weight, mostly kettle bell exercises
1x10k run a week
1.5 hr capoeira a week


the reason for starting on peptides, slow recovery, recurring muscle injuries.

I was at 225lb in summer of 2025, dropped to 205lbs just with diet and exercise changes, introduced peptides and dropped to 195lbs.


diet, not very good at tracking:
but in general 2egss in the morning, and greek yogurt.
Whey protein shake in milk 2xa day 25g of protein
dinner, typically red meat or chicken, or fish with rice, avocado.

Here is the photos: 1st summer 2025, and two more recent ones:

 

[Shakey]

Age:48
Height: 5'-10"
current weight: 194lbs

Current Cycle:
Peptides:
1mg of reta every 4 days, started on Feb 4th
2x12units/day Klow (80mg Klow with 3ml reconst)

Supplements:
250mg magenisum
20g of creatine
NAC
Querceting,
NMN NAD+ 100mg daily oraly

Work out plan:

2xweekly 1 hr weight, mostly kettle bell exercises
1x10k run a week
1.5 hr capoeira a week


the reason for starting on peptides, slow recovery, recurring muscle injuries.

I was at 225lb in summer of 2025, dropped to 205lbs just with diet and exercise changes, introduced peptides and dropped to 195lbs.


diet, not very good at tracking:
but in general 2egss in the morning, and greek yogurt.
Whey protein shake in milk 2xa day 25g of protein
dinner, typically red meat or chicken, or fish with rice, avocado.

View attachment 195680View attachment 195681
View attachment 195684

Here is the photos: 1st summer 2025, and two more recent ones:
View attachment 195693
View attachment 195697

Great start to your log bro. Awesome progress so far from pic to pic.

Capoeira eh? I think i saw a vid of a wicked mma knockout using that kick where your hand touchs the ground. Thats capoeira right? Looks cool.

Id list your KLOW in mg's like your reta. That way you can skip adding in the recon info. I think thats 3.2mg twice daily.

 

[JustB]

Great start to your log bro. Awesome progress so far from pic to pic.

Capoeira eh? I think i saw a vid of a wicked mma knockout using that kick where your hand touchs the ground. Thats capoeira right? Looks cool.

Id list your KLOW in mg's like your reta. That way you can skip adding in the recon info. I think thats 3.2mg twice daily.

yeah, that capoeira I am not that good though, but find it really good for overall body mobility.

 

[Shakey]

yeah, that capoeira I am not that good though, but find it really good for overall body mobility.

Thats a good benefit. I have good mobility with the exception of my hips. I cant sit cross-legged.

How long you been training.

 

[JustB]

Thats a good benefit. I have good mobility with the exception of my hips. I cant sit cross-legged.

How long you been training.

I've been on and off at for past 6 years. Just started getting back into resistance training as I haven't been in the gym in ages. Finally kids getting a bit older so I am finding some time for myself.

 

[Shakey]

Finally kids getting a bit older so I am finding some time for myself.

Yea, thatll definitely open some time up for you.

 

[G-Merc 80]

Awesome progress brother! Looking forward to following along.

 

[LevButlerov]

Age:48
Height: 5'-10"
current weight: 194lbs

Current Cycle:
Peptides:
1mg of reta every 4 days, started on Feb 4th
2x12units/day Klow (80mg Klow with 3ml reconst)

Supplements:
250mg magenisum
20g of creatine
NAC
Querceting,
NMN NAD+ 100mg daily oraly

Work out plan:

2xweekly 1 hr weight, mostly kettle bell exercises
1x10k run a week
1.5 hr capoeira a week


the reason for starting on peptides, slow recovery, recurring muscle injuries.

I was at 225lb in summer of 2025, dropped to 205lbs just with diet and exercise changes, introduced peptides and dropped to 195lbs.


diet, not very good at tracking:
but in general 2egss in the morning, and greek yogurt.
Whey protein shake in milk 2xa day 25g of protein
dinner, typically red meat or chicken, or fish with rice, avocado.

View attachment 195680View attachment 195681
View attachment 195684

Here is the photos: 1st summer 2025, and two more recent ones:
View attachment 195693
View attachment 195697

welcome fully to the EVO family @JustB huge change 225 to 195 you changed your life, amazing before after!

I checked your bloods before in the other thread and my thoughts are this.

Cycle
with your low testosterone you need to start TRT now, 150mgs testosterone/week split dose and we retest bloods in 4 weeks
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, Im not seeing enough detail to say anything
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?
with your creatinine i would add n2guard asap 3-5 caps ed

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


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

 

[Dreamer]

Age:48
Height: 5'-10"
current weight: 194lbs

Current Cycle:
Peptides:
1mg of reta every 4 days, started on Feb 4th
2x12units/day Klow (80mg Klow with 3ml reconst)

Supplements:
250mg magenisum
20g of creatine
NAC
Querceting,
NMN NAD+ 100mg daily oraly

Work out plan:

2xweekly 1 hr weight, mostly kettle bell exercises
1x10k run a week
1.5 hr capoeira a week


the reason for starting on peptides, slow recovery, recurring muscle injuries.

I was at 225lb in summer of 2025, dropped to 205lbs just with diet and exercise changes, introduced peptides and dropped to 195lbs.


diet, not very good at tracking:
but in general 2egss in the morning, and greek yogurt.
Whey protein shake in milk 2xa day 25g of protein
dinner, typically red meat or chicken, or fish with rice, avocado.

View attachment 195680View attachment 195681
View attachment 195684

Here is the photos: 1st summer 2025, and two more recent ones:
View attachment 195693
View attachment 195697

Massive change already, good stuff brother - keep pushing

 

[waggat]

Age:48
Height: 5'-10"
current weight: 194lbs

Current Cycle:
Peptides:
1mg of reta every 4 days, started on Feb 4th
2x12units/day Klow (80mg Klow with 3ml reconst)

Supplements:
250mg magenisum
20g of creatine
NAC
Querceting,
NMN NAD+ 100mg daily oraly

Work out plan:

2xweekly 1 hr weight, mostly kettle bell exercises
1x10k run a week
1.5 hr capoeira a week


the reason for starting on peptides, slow recovery, recurring muscle injuries.

I was at 225lb in summer of 2025, dropped to 205lbs just with diet and exercise changes, introduced peptides and dropped to 195lbs.


diet, not very good at tracking:
but in general 2egss in the morning, and greek yogurt.
Whey protein shake in milk 2xa day 25g of protein
dinner, typically red meat or chicken, or fish with rice, avocado.

View attachment 195680View attachment 195681
View attachment 195684

Here is the photos: 1st summer 2025, and two more recent ones:
View attachment 195693
View attachment 195697

Hey mate, welcome to Evo!

Awesome progress you have made so far! 30lbs loss is impressive!

With the weight training, are you able to get to the gym 3-4 times per week? Also, can you give some samples of typical workouts?

Would be good if you can start tracking your meals. It's pretty easy if you generally eat the same things each day. I think you can make some big improvements there. It looks like protein might be pretty low. I'm guessing around 20g for breakfast, 50g for the two shakes and 40-50g for dinner. Can you make more food for dinner and have the leftovers for lunch the next day? Would be good to replace the shakes with whole food. Also, milk not that crash-hot either.

 

[MarkNV]

Great start to a log. You say you are not good at tracking, but brother, it is amazing what happens when you start doing it, knowing how much protein you are taking in can make the biggest difference ever!!
You have done such a great job already and you have a great frame and build, unleash it!! Lets go!!!

 

[Pigsy]

Age:48
Height: 5'-10"
current weight: 194lbs

Current Cycle:
Peptides:
1mg of reta every 4 days, started on Feb 4th
2x12units/day Klow (80mg Klow with 3ml reconst)

Supplements:
250mg magenisum
20g of creatine
NAC
Querceting,
NMN NAD+ 100mg daily oraly

Work out plan:

2xweekly 1 hr weight, mostly kettle bell exercises
1x10k run a week
1.5 hr capoeira a week


the reason for starting on peptides, slow recovery, recurring muscle injuries.

I was at 225lb in summer of 2025, dropped to 205lbs just with diet and exercise changes, introduced peptides and dropped to 195lbs.


diet, not very good at tracking:
but in general 2egss in the morning, and greek yogurt.
Whey protein shake in milk 2xa day 25g of protein
dinner, typically red meat or chicken, or fish with rice, avocado.

View attachment 195680View attachment 195681
View attachment 195684

Here is the photos: 1st summer 2025, and two more recent ones:
View attachment 195693
View attachment 195697

Well done on you weight loss brother. Keep up the great work

 

[JustB]

Thank you everyone for the input, life just got busy with spring break and everything I didn't have time to post. However, here is the summary:

Cycle:
Reta 1mg every 4 days (my weight loss slowed down, but I like it as I seem to be increasing muscle mass.
NAD+50mg every 3 days
SS31 5mg 5on/2off (4weeks, followed by MOTS-C 2mg 3xweek)

TRT: I haven't started it yet, I will give it a few more blood tests to see if it is improving, now that I started doing proper dieting and resistance training. A bit hesitant as I think once you start you have to do it for the rest of the life.

Supplements:
5000Unit Vitamin-D
Magnesium 200mg daily
Quercetin 500mg a day
Creatine 10g daily
Omega-3 2000mg daily
NAD+NRC 200mg daily

Exercise:
Week March 9th:
M: Capoeira 2hrs
T: Resistance training
Chest support row: 8 reps, 2x35lbs, 2x40lbs, 1x35lbs
Inclined bench press (dumbbells): 8 repos, 2x40lbs, 45, 50, 40
bent arm dumbbell lateral 8 reps, 5 sets, 25lbs
should shrug: 45, 50, 60, 45, 45
Bicep curl, 30lbs, 8 repos
Overhead tricep extension: Machine 6reps 30lbs, 5 sets.
W: Basketball 2hrs
T: Resistance:
Kettle-bell swing: 8 reps, 45, 3x60lbs, 45lbs
Kettle-bell squat: 8 reps, 45, 3x60, 45
Turkish get up,: 2lbs, 2 sets, 4 get ups on each side
one leg balance with reach: 8 reps, 20,3x45lbs
Suitcase carry, 60lbs 3 sets
F: day off
S: 12km run, 5:45pace, light gym session with my kid, bench press, some leg work, etc.
S: Day off


Week March 16th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off, long walk
S: Skiing 6 hours
S: Day off


Week March 23th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off

I will get back to the resistance training now that march break is over.

food, here are the macros, on the days I kept the track:

Body comp (I only got the smart scale recently)

 

[Shakey]

Thank you everyone for the input, life just got busy with spring break and everything I didn't have time to post. However, here is the summary:

Cycle:
Reta 1mg every 4 days (my weight loss slowed down, but I like it as I seem to be increasing muscle mass.
NAD+50mg every 3 days
SS31 5mg 5on/2off (4weeks, followed by MOTS-C 2mg 3xweek)

TRT: I haven't started it yet, I will give it a few more blood tests to see if it is improving, now that I started doing proper dieting and resistance training. A bit hesitant as I think once you start you have to do it for the rest of the life.

Supplements:
5000Unit Vitamin-D
Magnesium 200mg daily
Quercetin 500mg a day
Creatine 10g daily
Omega-3 2000mg daily
NAD+NRC 200mg daily

Exercise:
Week March 9th:
M: Capoeira 2hrs
T: Resistance training
Chest support row: 8 reps, 2x35lbs, 2x40lbs, 1x35lbs
Inclined bench press (dumbbells): 8 repos, 2x40lbs, 45, 50, 40
bent arm dumbbell lateral 8 reps, 5 sets, 25lbs
should shrug: 45, 50, 60, 45, 45
Bicep curl, 30lbs, 8 repos
Overhead tricep extension: Machine 6reps 30lbs, 5 sets.
W: Basketball 2hrs
T: Resistance:
Kettle-bell swing: 8 reps, 45, 3x60lbs, 45lbs
Kettle-bell squat: 8 reps, 45, 3x60, 45
Turkish get up,: 2lbs, 2 sets, 4 get ups on each side
one leg balance with reach: 8 reps, 20,3x45lbs
Suitcase carry, 60lbs 3 sets
F: day off
S: 12km run, 5:45pace, light gym session with my kid, bench press, some leg work, etc.
S: Day off


Week March 16th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off, long walk
S: Skiing 6 hours
S: Day off


Week March 23th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off

I will get back to the resistance training now that march break is over.

food, here are the macros, on the days I kept the track:

View attachment 205082View attachment 205083
Body comp (I only got the smart scale recently)
View attachment 205086View attachment 205084View attachment 205085

Great progress bro, dont worry bout missing a few logs. Everyone gets busy sometimes, as long as you stick to the plan offline as well.

 

[LevButlerov]

Thank you everyone for the input, life just got busy with spring break and everything I didn't have time to post. However, here is the summary:

Cycle:
Reta 1mg every 4 days (my weight loss slowed down, but I like it as I seem to be increasing muscle mass.
NAD+50mg every 3 days
SS31 5mg 5on/2off (4weeks, followed by MOTS-C 2mg 3xweek)

TRT: I haven't started it yet, I will give it a few more blood tests to see if it is improving, now that I started doing proper dieting and resistance training. A bit hesitant as I think once you start you have to do it for the rest of the life.

Supplements:
5000Unit Vitamin-D
Magnesium 200mg daily
Quercetin 500mg a day
Creatine 10g daily
Omega-3 2000mg daily
NAD+NRC 200mg daily

Exercise:
Week March 9th:
M: Capoeira 2hrs
T: Resistance training
Chest support row: 8 reps, 2x35lbs, 2x40lbs, 1x35lbs
Inclined bench press (dumbbells): 8 repos, 2x40lbs, 45, 50, 40
bent arm dumbbell lateral 8 reps, 5 sets, 25lbs
should shrug: 45, 50, 60, 45, 45
Bicep curl, 30lbs, 8 repos
Overhead tricep extension: Machine 6reps 30lbs, 5 sets.
W: Basketball 2hrs
T: Resistance:
Kettle-bell swing: 8 reps, 45, 3x60lbs, 45lbs
Kettle-bell squat: 8 reps, 45, 3x60, 45
Turkish get up,: 2lbs, 2 sets, 4 get ups on each side
one leg balance with reach: 8 reps, 20,3x45lbs
Suitcase carry, 60lbs 3 sets
F: day off
S: 12km run, 5:45pace, light gym session with my kid, bench press, some leg work, etc.
S: Day off


Week March 16th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off, long walk
S: Skiing 6 hours
S: Day off


Week March 23th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off

I will get back to the resistance training now that march break is over.

food, here are the macros, on the days I kept the track:

View attachment 205082View attachment 205083
Body comp (I only got the smart scale recently)
View attachment 205086View attachment 205084View attachment 205085

Good progress but checking your bloods I think you ready for TRT now @JustB SELF TRT dont use a clinic
but your FOOD intake is really bad, protein is low and carbs off we need to modify diet, are you ready for changes?

https://www.evolutionary.org/forums...-bloodwork-done-in-canada.106348/post-2024171

View attachment 205121
whatever the criteria is. I am not sure. I had SHBG in requisition, but they didn't do it.

@HarleyGuy

 

[JustB]

Yeah. I was surprised that im chronically in caloriefic deficit. Trying to improve that. Amd already started adding mlre. If I start TRT. i am on it the for rest of life I assume?

 

[LevButlerov]

Yeah. I was surprised that im chronically in caloriefic deficit. Trying to improve that. Amd already started adding mlre. If I start TRT. i am on it the for rest of life I assume?

In theory yes but guys have gotten off TRT but hard @JustB

 

[stevesmi]

Thank you everyone for the input, life just got busy with spring break and everything I didn't have time to post. However, here is the summary:

Cycle:
Reta 1mg every 4 days (my weight loss slowed down, but I like it as I seem to be increasing muscle mass.
NAD+50mg every 3 days
SS31 5mg 5on/2off (4weeks, followed by MOTS-C 2mg 3xweek)

TRT: I haven't started it yet, I will give it a few more blood tests to see if it is improving, now that I started doing proper dieting and resistance training. A bit hesitant as I think once you start you have to do it for the rest of the life.

Supplements:
5000Unit Vitamin-D
Magnesium 200mg daily
Quercetin 500mg a day
Creatine 10g daily
Omega-3 2000mg daily
NAD+NRC 200mg daily

Exercise:
Week March 9th:
M: Capoeira 2hrs
T: Resistance training
Chest support row: 8 reps, 2x35lbs, 2x40lbs, 1x35lbs
Inclined bench press (dumbbells): 8 repos, 2x40lbs, 45, 50, 40
bent arm dumbbell lateral 8 reps, 5 sets, 25lbs
should shrug: 45, 50, 60, 45, 45
Bicep curl, 30lbs, 8 repos
Overhead tricep extension: Machine 6reps 30lbs, 5 sets.
W: Basketball 2hrs
T: Resistance:
Kettle-bell swing: 8 reps, 45, 3x60lbs, 45lbs
Kettle-bell squat: 8 reps, 45, 3x60, 45
Turkish get up,: 2lbs, 2 sets, 4 get ups on each side
one leg balance with reach: 8 reps, 20,3x45lbs
Suitcase carry, 60lbs 3 sets
F: day off
S: 12km run, 5:45pace, light gym session with my kid, bench press, some leg work, etc.
S: Day off


Week March 16th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off, long walk
S: Skiing 6 hours
S: Day off


Week March 23th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off

I will get back to the resistance training now that march break is over.

food, here are the macros, on the days I kept the track:

View attachment 205082View attachment 205083
Body comp (I only got the smart scale recently)
View attachment 205086View attachment 205084View attachment 205085

@JustB I've been hearing some good things about NAD+; seems like a lot of people are using it these days.

 

[ceo]

Thank you everyone for the input, life just got busy with spring break and everything I didn't have time to post. However, here is the summary:

Cycle:
Reta 1mg every 4 days (my weight loss slowed down, but I like it as I seem to be increasing muscle mass.
NAD+50mg every 3 days
SS31 5mg 5on/2off (4weeks, followed by MOTS-C 2mg 3xweek)

TRT: I haven't started it yet, I will give it a few more blood tests to see if it is improving, now that I started doing proper dieting and resistance training. A bit hesitant as I think once you start you have to do it for the rest of the life.

Supplements:
5000Unit Vitamin-D
Magnesium 200mg daily
Quercetin 500mg a day
Creatine 10g daily
Omega-3 2000mg daily
NAD+NRC 200mg daily

Exercise:
Week March 9th:
M: Capoeira 2hrs
T: Resistance training
Chest support row: 8 reps, 2x35lbs, 2x40lbs, 1x35lbs
Inclined bench press (dumbbells): 8 repos, 2x40lbs, 45, 50, 40
bent arm dumbbell lateral 8 reps, 5 sets, 25lbs
should shrug: 45, 50, 60, 45, 45
Bicep curl, 30lbs, 8 repos
Overhead tricep extension: Machine 6reps 30lbs, 5 sets.
W: Basketball 2hrs
T: Resistance:
Kettle-bell swing: 8 reps, 45, 3x60lbs, 45lbs
Kettle-bell squat: 8 reps, 45, 3x60, 45
Turkish get up,: 2lbs, 2 sets, 4 get ups on each side
one leg balance with reach: 8 reps, 20,3x45lbs
Suitcase carry, 60lbs 3 sets
F: day off
S: 12km run, 5:45pace, light gym session with my kid, bench press, some leg work, etc.
S: Day off


Week March 16th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off, long walk
S: Skiing 6 hours
S: Day off


Week March 23th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off

I will get back to the resistance training now that march break is over.

food, here are the macros, on the days I kept the track:

View attachment 205082View attachment 205083
Body comp (I only got the smart scale recently)
View attachment 205086View attachment 205084View attachment 205085

Bros, these are some cool looking stats that you are putting together right here. Gonna be good to go back and see how much you improved. @JustB

 

[Ulter]

Thank you everyone for the input, life just got busy with spring break and everything I didn't have time to post. However, here is the summary:

Cycle:
Reta 1mg every 4 days (my weight loss slowed down, but I like it as I seem to be increasing muscle mass.
NAD+50mg every 3 days
SS31 5mg 5on/2off (4weeks, followed by MOTS-C 2mg 3xweek)

TRT: I haven't started it yet, I will give it a few more blood tests to see if it is improving, now that I started doing proper dieting and resistance training. A bit hesitant as I think once you start you have to do it for the rest of the life.

Supplements:
5000Unit Vitamin-D
Magnesium 200mg daily
Quercetin 500mg a day
Creatine 10g daily
Omega-3 2000mg daily
NAD+NRC 200mg daily

Exercise:
Week March 9th:
M: Capoeira 2hrs
T: Resistance training
Chest support row: 8 reps, 2x35lbs, 2x40lbs, 1x35lbs
Inclined bench press (dumbbells): 8 repos, 2x40lbs, 45, 50, 40
bent arm dumbbell lateral 8 reps, 5 sets, 25lbs
should shrug: 45, 50, 60, 45, 45
Bicep curl, 30lbs, 8 repos
Overhead tricep extension: Machine 6reps 30lbs, 5 sets.
W: Basketball 2hrs
T: Resistance:
Kettle-bell swing: 8 reps, 45, 3x60lbs, 45lbs
Kettle-bell squat: 8 reps, 45, 3x60, 45
Turkish get up,: 2lbs, 2 sets, 4 get ups on each side
one leg balance with reach: 8 reps, 20,3x45lbs
Suitcase carry, 60lbs 3 sets
F: day off
S: 12km run, 5:45pace, light gym session with my kid, bench press, some leg work, etc.
S: Day off


Week March 16th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off, long walk
S: Skiing 6 hours
S: Day off


Week March 23th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off

I will get back to the resistance training now that march break is over.

food, here are the macros, on the days I kept the track:

View attachment 205082View attachment 205083
Body comp (I only got the smart scale recently)
View attachment 205086View attachment 205084View attachment 205085

If you can post up your nutrition with pictures, that would be great, like the actual food that you're eating. @JustB instead of just the macros

 

[Mobster]

Why more weight being used on KBs than on normal weight workouts?

 

[ROIDDERS]

Thank you everyone for the input, life just got busy with spring break and everything I didn't have time to post. However, here is the summary:

Cycle:
Reta 1mg every 4 days (my weight loss slowed down, but I like it as I seem to be increasing muscle mass.
NAD+50mg every 3 days
SS31 5mg 5on/2off (4weeks, followed by MOTS-C 2mg 3xweek)

TRT: I haven't started it yet, I will give it a few more blood tests to see if it is improving, now that I started doing proper dieting and resistance training. A bit hesitant as I think once you start you have to do it for the rest of the life.

Supplements:
5000Unit Vitamin-D
Magnesium 200mg daily
Quercetin 500mg a day
Creatine 10g daily
Omega-3 2000mg daily
NAD+NRC 200mg daily

Exercise:
Week March 9th:
M: Capoeira 2hrs
T: Resistance training
Chest support row: 8 reps, 2x35lbs, 2x40lbs, 1x35lbs
Inclined bench press (dumbbells): 8 repos, 2x40lbs, 45, 50, 40
bent arm dumbbell lateral 8 reps, 5 sets, 25lbs
should shrug: 45, 50, 60, 45, 45
Bicep curl, 30lbs, 8 repos
Overhead tricep extension: Machine 6reps 30lbs, 5 sets.
W: Basketball 2hrs
T: Resistance:
Kettle-bell swing: 8 reps, 45, 3x60lbs, 45lbs
Kettle-bell squat: 8 reps, 45, 3x60, 45
Turkish get up,: 2lbs, 2 sets, 4 get ups on each side
one leg balance with reach: 8 reps, 20,3x45lbs
Suitcase carry, 60lbs 3 sets
F: day off
S: 12km run, 5:45pace, light gym session with my kid, bench press, some leg work, etc.
S: Day off


Week March 16th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off, long walk
S: Skiing 6 hours
S: Day off


Week March 23th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off

I will get back to the resistance training now that march break is over.

food, here are the macros, on the days I kept the track:

View attachment 205082View attachment 205083
Body comp (I only got the smart scale recently)
View attachment 205086View attachment 205084View attachment 205085

Nice update man. I'm glad that you got this log fired up. So far so good. It's very entertaining. @JustB

 

[2Thick]

Thank you everyone for the input, life just got busy with spring break and everything I didn't have time to post. However, here is the summary:

Cycle:
Reta 1mg every 4 days (my weight loss slowed down, but I like it as I seem to be increasing muscle mass.
NAD+50mg every 3 days
SS31 5mg 5on/2off (4weeks, followed by MOTS-C 2mg 3xweek)

TRT: I haven't started it yet, I will give it a few more blood tests to see if it is improving, now that I started doing proper dieting and resistance training. A bit hesitant as I think once you start you have to do it for the rest of the life.

Supplements:
5000Unit Vitamin-D
Magnesium 200mg daily
Quercetin 500mg a day
Creatine 10g daily
Omega-3 2000mg daily
NAD+NRC 200mg daily

Exercise:
Week March 9th:
M: Capoeira 2hrs
T: Resistance training
Chest support row: 8 reps, 2x35lbs, 2x40lbs, 1x35lbs
Inclined bench press (dumbbells): 8 repos, 2x40lbs, 45, 50, 40
bent arm dumbbell lateral 8 reps, 5 sets, 25lbs
should shrug: 45, 50, 60, 45, 45
Bicep curl, 30lbs, 8 repos
Overhead tricep extension: Machine 6reps 30lbs, 5 sets.
W: Basketball 2hrs
T: Resistance:
Kettle-bell swing: 8 reps, 45, 3x60lbs, 45lbs
Kettle-bell squat: 8 reps, 45, 3x60, 45
Turkish get up,: 2lbs, 2 sets, 4 get ups on each side
one leg balance with reach: 8 reps, 20,3x45lbs
Suitcase carry, 60lbs 3 sets
F: day off
S: 12km run, 5:45pace, light gym session with my kid, bench press, some leg work, etc.
S: Day off


Week March 16th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off, long walk
S: Skiing 6 hours
S: Day off


Week March 23th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off

I will get back to the resistance training now that march break is over.

food, here are the macros, on the days I kept the track:

View attachment 205082View attachment 205083
Body comp (I only got the smart scale recently)
View attachment 205086View attachment 205084View attachment 205085

@JustB wow this is a tremendous start to this log. I would be curious to see six months from now how your numbers change. That will be a good little test.

 

[ballin2504]

Thank you everyone for the input, life just got busy with spring break and everything I didn't have time to post. However, here is the summary:

Cycle:
Reta 1mg every 4 days (my weight loss slowed down, but I like it as I seem to be increasing muscle mass.
NAD+50mg every 3 days
SS31 5mg 5on/2off (4weeks, followed by MOTS-C 2mg 3xweek)

TRT: I haven't started it yet, I will give it a few more blood tests to see if it is improving, now that I started doing proper dieting and resistance training. A bit hesitant as I think once you start you have to do it for the rest of the life.

Supplements:
5000Unit Vitamin-D
Magnesium 200mg daily
Quercetin 500mg a day
Creatine 10g daily
Omega-3 2000mg daily
NAD+NRC 200mg daily

Exercise:
Week March 9th:
M: Capoeira 2hrs
T: Resistance training
Chest support row: 8 reps, 2x35lbs, 2x40lbs, 1x35lbs
Inclined bench press (dumbbells): 8 repos, 2x40lbs, 45, 50, 40
bent arm dumbbell lateral 8 reps, 5 sets, 25lbs
should shrug: 45, 50, 60, 45, 45
Bicep curl, 30lbs, 8 repos
Overhead tricep extension: Machine 6reps 30lbs, 5 sets.
W: Basketball 2hrs
T: Resistance:
Kettle-bell swing: 8 reps, 45, 3x60lbs, 45lbs
Kettle-bell squat: 8 reps, 45, 3x60, 45
Turkish get up,: 2lbs, 2 sets, 4 get ups on each side
one leg balance with reach: 8 reps, 20,3x45lbs
Suitcase carry, 60lbs 3 sets
F: day off
S: 12km run, 5:45pace, light gym session with my kid, bench press, some leg work, etc.
S: Day off


Week March 16th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off, long walk
S: Skiing 6 hours
S: Day off


Week March 23th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off

I will get back to the resistance training now that march break is over.

food, here are the macros, on the days I kept the track:

View attachment 205082View attachment 205083
Body comp (I only got the smart scale recently)
View attachment 205086View attachment 205084View attachment 205085

@JustB nice looking macros man great training session also

 

[Tiger Salman Khan]

Thank you everyone for the input, life just got busy with spring break and everything I didn't have time to post. However, here is the summary:

Cycle:
Reta 1mg every 4 days (my weight loss slowed down, but I like it as I seem to be increasing muscle mass.
NAD+50mg every 3 days
SS31 5mg 5on/2off (4weeks, followed by MOTS-C 2mg 3xweek)

TRT: I haven't started it yet, I will give it a few more blood tests to see if it is improving, now that I started doing proper dieting and resistance training. A bit hesitant as I think once you start you have to do it for the rest of the life.

Supplements:
5000Unit Vitamin-D
Magnesium 200mg daily
Quercetin 500mg a day
Creatine 10g daily
Omega-3 2000mg daily
NAD+NRC 200mg daily

Exercise:
Week March 9th:
M: Capoeira 2hrs
T: Resistance training
Chest support row: 8 reps, 2x35lbs, 2x40lbs, 1x35lbs
Inclined bench press (dumbbells): 8 repos, 2x40lbs, 45, 50, 40
bent arm dumbbell lateral 8 reps, 5 sets, 25lbs
should shrug: 45, 50, 60, 45, 45
Bicep curl, 30lbs, 8 repos
Overhead tricep extension: Machine 6reps 30lbs, 5 sets.
W: Basketball 2hrs
T: Resistance:
Kettle-bell swing: 8 reps, 45, 3x60lbs, 45lbs
Kettle-bell squat: 8 reps, 45, 3x60, 45
Turkish get up,: 2lbs, 2 sets, 4 get ups on each side
one leg balance with reach: 8 reps, 20,3x45lbs
Suitcase carry, 60lbs 3 sets
F: day off
S: 12km run, 5:45pace, light gym session with my kid, bench press, some leg work, etc.
S: Day off


Week March 16th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off, long walk
S: Skiing 6 hours
S: Day off


Week March 23th:
M: Capoeira 2hrs
T:
W: Basketball 2hrs
T: at home, pull-ups 5 pullups, 2 sets, drops, 5 drops 2 sets, 3x20 pushups
F: day off

I will get back to the resistance training now that march break is over.

food, here are the macros, on the days I kept the track:

View attachment 205082View attachment 205083
Body comp (I only got the smart scale recently)
View attachment 205086View attachment 205084View attachment 205085

@JustB Legit work man....amazing numbers.....

 

[JustB]

Why more weight being used on KBs than on normal weight workouts?

a good question, didn't even notice it. I will have to put a proper plan, TBH I just hit the gym when kids in activities and wing it.