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Nice workout mate. Good work with the 200kg deadlift and 140kg for 5!
Macros looking pretty good as well.
Macros looking pretty good as well.
@KrisPTofu Nice job. The food is looking really sweet. I like the different things you're putting together. Getting in some good carbs.
Nice job man. I like the different training that you're doing. It's really getting more and more impressive. @KrisPTofu
Bros, not gonna go wrong with deadlifts and crunches @KrisPTofu even just the deadlifts and crunches alone are a crazy good workout and then you added a lot of other stuff on top.
Absolutely terrific job on this! The supplement list is fantastic. Overall I like that you're feeling good. @KrisPTofu
@KrisPTofu keep up the good work on this nice layout on the diet, the training, and the supplements and I like how you do a summary at the end where you talk about how you feel.
@KrisPTofu Great update bro!
@KrisPTofu nice update kris. Keep em coming
Yesterday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (1 April 2026) - 88.1kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Wednesday - Cardio
Completed 9km run. Slow pace, 5:45 per km.
Diet
Off Day Goal 3000cals, 220+ Prot. Exceeded Prot, almost there with cals.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep alot.
@LevButlerov increased creatine to 30g per day. Will be blast through a 300g tub in 10 days! Will see how it goes.
Overall
Feeling really good.
Weight
Starting (1 March 2026) - 85.5kg
Today (1 April 2026) - 88.1kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Wednesday - Cardio
Completed 9km run. Slow pace, 5:45 per km.
Diet
Off Day Goal 3000cals, 220+ Prot. Exceeded Prot, almost there with cals.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep alot.
@LevButlerov increased creatine to 30g per day. Will be blast through a 300g tub in 10 days! Will see how it goes.
Overall
Feeling really good.
Today's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (2 April 2026) - 88.1kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Thursday - Shoulders
Warmed up, completed the below. Walked on treadmill for 30 mins.
Diet
Goal 3200cals, 220+ Prot. Exceeded Prot, quite shy on calories. Need to increase appetite.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Overall
Good day, feeling strong on Deca. Every workout I'm experiencing significant strength gains. Feels really good.
Its been almost 5 weeks, when should i get bloods checked?
Weight
Starting (1 March 2026) - 85.5kg
Today (2 April 2026) - 88.1kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Thursday - Shoulders
Warmed up, completed the below. Walked on treadmill for 30 mins.
Diet
Goal 3200cals, 220+ Prot. Exceeded Prot, quite shy on calories. Need to increase appetite.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Overall
Good day, feeling strong on Deca. Every workout I'm experiencing significant strength gains. Feels really good.
Its been almost 5 weeks, when should i get bloods checked?
@KrisPTofu Diet looks awesome......
LevButlerov
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good to see eggs in there
and boosting creatine is a must for a vegetarian smart move @KrisPTofu protein is up perfect you're really pushing the limit here
and yes 5 weeks in good time to do bloods and shout out to @AuStarLabs he should sponsor you
Friday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (3 April 2026) - 88.4kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Friday - Legs and Core
Warmed up, completed the below. Walked on treadmill for 30 mins. Squats felt great today. Pushed up to 180kg and felt strong through the whole movement. Will stay at 180 next week and try to push some more reps.
Diet
Goal 3200cals, 220+ Prot. Exceeded Prot and calories. Was very hungry after a big leg day.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Weight
Starting (1 March 2026) - 85.5kg
Today (3 April 2026) - 88.4kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Friday - Legs and Core
Warmed up, completed the below. Walked on treadmill for 30 mins. Squats felt great today. Pushed up to 180kg and felt strong through the whole movement. Will stay at 180 next week and try to push some more reps.
Diet
Goal 3200cals, 220+ Prot. Exceeded Prot and calories. Was very hungry after a big leg day.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Saturday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (4 April 2026) - 88.6kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Saturday - Pullups + Biceps
Warmed up, completed the below. Walked on treadmill for 30 mins. Increased weight on weighted pullups for the last set. Achieved 6 clean reps + 2 that were a little messy @20kg.
Diet
Goal 3200cals, 220+ Prot. Exceeded Prot and calories. Had friends over for dinner, bit difficult to calculate exact macros when sharing a meal, but I think they landed around this.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Weight
Starting (1 March 2026) - 85.5kg
Today (4 April 2026) - 88.6kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Saturday - Pullups + Biceps
Warmed up, completed the below. Walked on treadmill for 30 mins. Increased weight on weighted pullups for the last set. Achieved 6 clean reps + 2 that were a little messy @20kg.
Diet
Goal 3200cals, 220+ Prot. Exceeded Prot and calories. Had friends over for dinner, bit difficult to calculate exact macros when sharing a meal, but I think they landed around this.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Monday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (6 April 2026) - 88.6kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Monday - Chest + Triceps
Warmed up, completed the below. Walked on treadmill for 30 mins. Increased top set of bench to 130kg. I'll hold at 130kg for another week, achieve some more reps before pushing up.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Progress Pics
Start of week 5, progress pics. Going to book in for some bloods in the next week or so.
Weight
Starting (1 March 2026) - 85.5kg
Today (6 April 2026) - 88.6kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Monday - Chest + Triceps
Warmed up, completed the below. Walked on treadmill for 30 mins. Increased top set of bench to 130kg. I'll hold at 130kg for another week, achieve some more reps before pushing up.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Progress Pics
Start of week 5, progress pics. Going to book in for some bloods in the next week or so.
LevButlerov
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looking bigger week 5
you're brining in the mass @KrisPTofu 30 grams of creatine is a win here@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
Wow can already see changes in 5 weeks!
Solid mate! excellent log.
Macros looking good on these three days mate.
Geez you hit the pull-ups hard! 18 x BW and 8 with +20kg is awesome!
Big weight on the bench press with 130kg as well!
Arms and legs are looking massive in the new photos!
LevButlerov
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Today's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (7 April 2026) - 89.1kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Tuesday - Back + Core
Warmed up, completed the below. Walked on treadmill for 30 mins. Decreased top set from last weeks 200kg x1 to 180kg x 4. Will increase to 200kg next week and attempt a 200kg x 3.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Weight
Starting (1 March 2026) - 85.5kg
Today (7 April 2026) - 89.1kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Tuesday - Back + Core
Warmed up, completed the below. Walked on treadmill for 30 mins. Decreased top set from last weeks 200kg x1 to 180kg x 4. Will increase to 200kg next week and attempt a 200kg x 3.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
LevButlerov
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Haha i knew you were hoing to say that. My baked oats has 2 eggs in itI dont see eggs in the food, can you add them back please? @KrisPTofu
LevButlerov
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Missed a few days here. Been away for work.
Thurday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (9 April 2026) - 89.4kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Thursday - Shoulders
Warmed up, completed the below. Walked on treadmill for 30 mins.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Thurday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (9 April 2026) - 89.4kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Thursday - Shoulders
Warmed up, completed the below. Walked on treadmill for 30 mins.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Friday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (10 April 2026) - 89.7kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Friday - Squats + Core
Warmed up, completed the below. Walked on treadmill for 30 mins. Hit 5 reps at 180kg back squat. Will continue on same weight next week and focus on getting a little lower in the squat.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Weight
Starting (1 March 2026) - 85.5kg
Today (10 April 2026) - 89.7kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Friday - Squats + Core
Warmed up, completed the below. Walked on treadmill for 30 mins. Hit 5 reps at 180kg back squat. Will continue on same weight next week and focus on getting a little lower in the squat.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Saturday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (11 April 2026) - 89.9kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Saturday - Pullups + Biceps
Warmed up, completed the below. Walked on treadmill for 30 mins. Felt a bit weaker on this day. Not sure why.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Weight
Starting (1 March 2026) - 85.5kg
Today (11 April 2026) - 89.9kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Saturday - Pullups + Biceps
Warmed up, completed the below. Walked on treadmill for 30 mins. Felt a bit weaker on this day. Not sure why.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Attachments
Monday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (13 April 2026) - 90.1.kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Monday - Chest + Tricep
Warmed up, completed the below. Walked on treadmill for 30 mins. Benched 6 Reps @ 130kg. Will move up to 132.5kg next week.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Comments
I'm stacking on weight very quickly at the moment, but I feel it's a decent bit of fat. Not sure if I should just ride it out of cut down calories.
Progress Pics
Abs are almost gone
Weight
Starting (1 March 2026) - 85.5kg
Today (13 April 2026) - 90.1.kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Monday - Chest + Tricep
Warmed up, completed the below. Walked on treadmill for 30 mins. Benched 6 Reps @ 130kg. Will move up to 132.5kg next week.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Comments
I'm stacking on weight very quickly at the moment, but I feel it's a decent bit of fat. Not sure if I should just ride it out of cut down calories.
Progress Pics
Abs are almost gone
LevButlerov
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Jesus mate..... Your arms look massive in that front relaxed photo! Quads look good too!
Trying to see if you look softer at all. Doesn't look like it. In some areas you look a bit leaner. How is waist size? 5kg gain with minimum/no fat gain would be awesome!
Workout and meals look good. I'd consider swapping that last chest press for another tri isolation exercise though. Something overhead to hit the long head.
Yeah i feel Tri's need some work. This is a good suggestion
Today's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (14 April 2026) - 90.4kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Tuesday - Deadlift + Core
Warmed up, completed the below. Walked on treadmill for 30 mins. 200kg Deadlift x 2 today. I was seeing stars.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Weight
Starting (1 March 2026) - 85.5kg
Today (14 April 2026) - 90.4kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Tuesday - Deadlift + Core
Warmed up, completed the below. Walked on treadmill for 30 mins. 200kg Deadlift x 2 today. I was seeing stars.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Attachments
I bought some egg whites, been slapping that in a few things. Did a couple of omelettes last week with Egg White + Whole Egg. Just for you mate.looking like you're making gains
@KrisPTofu great job posting this. Man, can definitely tell the size difference, especially in your legs, and the vascularity is even better even though you're weighing more. That's a good sign.
Nice job man. The transformation is impressive. You not only put on 5 kg but you got leaner at the same time. That is hard to do. @KrisPTofu
I've got to get back to eating more eggs. @KrisPTofu they are definitely a power food. I love to add some paprika to them.I bought some egg whites, been slapping that in a few things. Did a couple of omelettes last week with Egg White + Whole Egg. Just for you mate.
@KrisPTofu Bros, this is a nice transformation. You are doing it the right way, very consistent and very solid. Keep it up.
Proud of you man. You set a goal and you went for it. That is the heart of a champion right there and the changes are fantastic. @KrisPTofu
Are you doing whole eggs and egg whites? Or just whole eggs?
I don't enjoy eggs at all, but getting them in thanks to @LevButlerov
Today's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (15 April 2026) - 90.2kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Wednesday - Cardio
No run today, just did 12,000 steps and rested up.
Diet
Off Day - Goal 3000cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Weight
Starting (1 March 2026) - 85.5kg
Today (15 April 2026) - 90.2kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Wednesday - Cardio
No run today, just did 12,000 steps and rested up.
Diet
Off Day - Goal 3000cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
LevButlerov
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LevButlerov
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10/10 logging !
LevButlerov
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Think i already did if he's one of the guys who emailed me, confirm @KrisPTofu
I much prefer whole eggs.
Not yet mate, but i havent emailed you. So thats on me. I havent needed anything because i stocked up last order.
Will fire you an email later when you have some Tren A in stock for next cycle
@krispttofu you’re looking absolutely phenomenal big guy way to keep killing this
LevButlerov
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I'll sort him when he's ready for re-up
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Thursday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (16 April 2026) - 90.2kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Thursday - Shoulders
Diet
Goal 3200cals, 220+ Prot.
A little shy on cals. I've been feeling quite bloated, so didnt push too hard with cals today.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Weight
Starting (1 March 2026) - 85.5kg
Today (16 April 2026) - 90.2kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Thursday - Shoulders
Diet
Goal 3200cals, 220+ Prot.
A little shy on cals. I've been feeling quite bloated, so didnt push too hard with cals today.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Friday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (17 April 2026) - 90.5kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Friday - Squats + Abs.
Warmed up, completed the below. Then completed 30 mins on treadmill, walking. Decreased my top set of squats a bit because my back felt quite tight and didnt want to push it.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Weight
Starting (1 March 2026) - 85.5kg
Today (17 April 2026) - 90.5kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Friday - Squats + Abs.
Warmed up, completed the below. Then completed 30 mins on treadmill, walking. Decreased my top set of squats a bit because my back felt quite tight and didnt want to push it.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Saturday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (18 April 2026) - 90.6kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Saturday - Pullups + Back
Warmed up, completed the below. Then completed 30 mins on treadmill, walking.
Lower back felt very tight, so took this session easy.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Comments
I've been feeling a bit strange. Bloods are booked in for next week, so interested to see how they come back. I've pulled on a fair bit of water weight, my legs have been cramping today and yesterday. And I'm struggling to hit cals, its a big chore to eat.
Weight
Starting (1 March 2026) - 85.5kg
Today (18 April 2026) - 90.6kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Saturday - Pullups + Back
Warmed up, completed the below. Then completed 30 mins on treadmill, walking.
Lower back felt very tight, so took this session easy.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Comments
I've been feeling a bit strange. Bloods are booked in for next week, so interested to see how they come back. I've pulled on a fair bit of water weight, my legs have been cramping today and yesterday. And I'm struggling to hit cals, its a big chore to eat.
LevButlerov
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multi day update
@KrisPTofu waiting on bloods !i see 4 eggs thank you! you're brining the protein back hard!
@Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
What kind of strange do you feel bro?
Have you taken Decca before, if so any sides when you had?
This is my first deca cycle.
So this has all sorta hit me in the last week.
Resting HR has increased a bit
Im feeling quite watery/puffy - ive completely lost ab definition in about a week and my face is now puffy. My wife noticed on Friday.
My sleep has taken a bit of a dive
Im cramping up quite a bit
Ive been flat/unmotivated
Ive just got my bloods done now. At the same time i got my blood pressure checked.
150/70 - Quite high.
My BP is normally perfect.
Im going to wait for blood results back then post. Hopefully we can tweak something or reduce deca
Sounds like it could be the nandrolone to be honest, you’ll be able to dig deeper to find out - but typically with that kind of ratio I would think thats playing a huge part of it
Many people also don’t do well mentally with 19-nor family members ether
That would explain my flat feeling. Overall it hasnt been too bad at all.
That’s good to hear
but at the end of the day you want to be optimal and healthy to grow my brother - healthy bodies respond better and build muscle faster - the more roadblocks in the way of health means less time taking progression and growingYeah the elevation in BP is not a good a sign to, sounds like your nandrolone dose is off and I’d say to high to the test amount - but it’s all speculation and a shot in the dark without having the full story and everything leading into it and the phases and labs before
Please keep an eye on it and keep evo family up to date how you go
Appreciate it bro, and i agree fully. Im more than happy to drop the deca down if its needed.
Will see what the bloods say in a couple days
Nice series of workouts there mate. Macros looking good too.
LevButlerov
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lts see bloods first
Today's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (20 April 2026) - 90.6kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Monday - Chest + Triceps
Warmed up, completed the below. Then completed 30 mins on treadmill, walking.
Added in some additional overhead tricep work as recommended by @waggat
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Progress Pics
Lighting is terrible in these, not sure what went wrong. I am feeling quite puffy/watery though. Lost ab definition in these pics.
Comments
Half my blood results arrived today. Will wait until I receive the full lot before posting.
Weight
Starting (1 March 2026) - 85.5kg
Today (20 April 2026) - 90.6kg
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
Exercise
Monday - Chest + Triceps
Warmed up, completed the below. Then completed 30 mins on treadmill, walking.
Added in some additional overhead tricep work as recommended by @waggat
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine at night, added in 2g Glycine and its helped sleep a lot.
Progress Pics
Lighting is terrible in these, not sure what went wrong. I am feeling quite puffy/watery though. Lost ab definition in these pics.
Comments
Half my blood results arrived today. Will wait until I receive the full lot before posting.
Nice workout mate. Geez 100kg bench for 2 full sets of 10 is good going hey. I like the OH tricep but I'd probably ditch the chest machine. You've already got three plus dips for chest.
Re the photos, I see what you mean. Look at your arms and shoulders though. Heaps more vascular in the current one.
Yeah good point mate. Probably overdoing it at that point
LevButlerov
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Bloods are in
I live in a tiny town, the only bloods place can't do prolactin for whatever reason. That would have been helpful. From previous experience, I'm normally much happier with my E2 around 200. So I might have been overdoing my armidex. Will drop to 02.5mg per week. Thoughts?
@LevButlerov you asked about Sodium intake. It doesn't look too bad.
Hematocrit getting up there, but not too bad yet
What do you guys think?
I live in a tiny town, the only bloods place can't do prolactin for whatever reason. That would have been helpful. From previous experience, I'm normally much happier with my E2 around 200. So I might have been overdoing my armidex. Will drop to 02.5mg per week. Thoughts?
@LevButlerov you asked about Sodium intake. It doesn't look too bad.
Hematocrit getting up there, but not too bad yet
What do you guys think?
Today's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (21 April 2026) - 90.8kg
Exercise
Tuesday - Glutes, lats + Abs
Lower back was a bit tight, so I swapped out deadlifts for Glute exercises and took it a bit easier.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine, 2g Glycine
Comments
Bloods above. Any help interpreting would be appreciated.
Weight
Starting (1 March 2026) - 85.5kg
Today (21 April 2026) - 90.8kg
Exercise
Tuesday - Glutes, lats + Abs
Lower back was a bit tight, so I swapped out deadlifts for Glute exercises and took it a bit easier.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine, 2g Glycine
Comments
Bloods above. Any help interpreting would be appreciated.
LevButlerov
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LevButlerov
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4 eggs you killed it
love it
Gear
250mg x Sus250/week.
200mg x Deca/week from AusStarLabs
Split into 3 doses per week.
0.5mg Armidex split into 2 doses per week
LevButlerov
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the sustanon is from what brand? @KrisPTofu
Its from my doctor. Not UGL. Brand is Aspen
LevButlerov
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@KrisPTofu creatinine and urea are a bit strained. but that is pretty common in bodybuilders
LevButlerov
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We have one that i know of, but i get this through me regular GP. My levels were very low, around 6 prior to going on TRT
Why 30g?
Bros, looking good on this. At least you know your way, your blood work; you can compare it going forward. I think your blood work looks good. @KrisPTofu
I like this. If you ask me, this is a good run down on the blood work. @KrisPTofu I think overall things are looking really good. I think compared to other bodybuilders it's solid.
@krispttogu I don’t think it’s terrible but definitely worth keeping an eye on
@KrisPTofu proud of you man. This is a good mix on the exercise and the diet. I like the solid amount of food that you're getting.
Sometimes I swear gear out of an amp is better than gear out of a vial. It's weird,. It's like a psychological thing. @KrisPTofu
LevButlerov
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true i'm big on creatine
I have just started taking it again myselftrue i'm big on creatine
LevButlerov
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perfect
Saturday's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (26 April 2026) - 91.4kg
Exercise
Saturday - Pullups + Biceps
In the process of changing gyms, so workouts are going to change a bit as we have better kit at the new gym. Took this workout easy.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine, 2g Glycine
Weight
Starting (1 March 2026) - 85.5kg
Today (26 April 2026) - 91.4kg
Exercise
Saturday - Pullups + Biceps
In the process of changing gyms, so workouts are going to change a bit as we have better kit at the new gym. Took this workout easy.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine, 2g Glycine
Today's Log
Weight
Starting (1 March 2026) - 85.5kg
Today (28 April 2026) - 91.2kg
Exercise
Monday - Chest + Triceps
Felt good, pushed the bench and Weighted Dips. Enjoying the extra Tricep movements.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine, 2g Glycine
Progress Pics
Puffiness has dropped a bit since last week. Also feeling a little better after reducing Armidex from 0.25mg twice per week to 0.25mg once per week. I think it dropped my E2 out of my comfortable range.
Weight
Starting (1 March 2026) - 85.5kg
Today (28 April 2026) - 91.2kg
Exercise
Monday - Chest + Triceps
Felt good, pushed the bench and Weighted Dips. Enjoying the extra Tricep movements.
Diet
Goal 3200cals, 220+ Prot.
Supplements
Creatine 30 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, Probiotics, 10g psyllium husk. Magnesium Glycinate + L-Theanine, 2g Glycine
Progress Pics
Puffiness has dropped a bit since last week. Also feeling a little better after reducing Armidex from 0.25mg twice per week to 0.25mg once per week. I think it dropped my E2 out of my comfortable range.
LevButlerov
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staying hard on the 4 eggs I love that
@KrisPTofu seeing you bigger and thicker at 91EVO family support for Team @AuStarLabs
big 292 bench!! perfect
@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @Yuri @Doctakay @catdadironman
Looking great bro can see the changes 
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