Approved Log First Cycle and Training Log

[doheon]

Hey guys, this will be the start to my first ever log (on any forum) hope it goes well

MY STORY (alot of rambling but would appreciate if you gave a read ):

Growing up I was always a chubby kid, being raised by two relatively overweight parents I adopted the same eating habits and lifestyle. At the age of 14-15 I reached a peak weight of 99.8kg at around 5'8 (177cm) and started becoming concerned which inevitably got me to getting my first gym membership. From that point I began working out doing a PPL split and over the course of many half ass'd cuts and 'bulks' where I just ate whatever and gained everything back, I managed to get myself to a weight of around 72kg by age 16-17 (the age where I actually began tracking calories and saw some proper progression in my fatloss). Age 17-18 I was in my last year of highschool so I pretty much neglected the gym the entire year and got myself up to roughly 83kg (again) which I also recovered from after cutting for around 8-12 weeks towards the end of the year (2024). Age 18-19 my first year as an adult! Due to circumstances with my family having to move back to our home country and not being able to aid me financially, I moved out of my home and into a sharehouse and landed myself 3 different jobs working as a bartender, waiter, and sales associate so that I could pay my rent/bills and save up to go to uni. During this time I barely worked out, cycling going to the gym for 3-4 weeks and then stopping for 2-3 months (repeat). UNTILLLLLLLLLLLLLLLLLLLLLL december 2025. My 19th birthday was coming up soon and one of my closest friend at the time (24yo) who I also looked upto for his physique offered me a vial of GorillaLabs (rip) testE400/ml vial for my birthday if I was up for it. Though hesitant at first, I did my own half assed research into anabolic steroids and decided that it was something I wanted to give a shot. So I did my most committed cut so far and really stripped my body of almost all my fat (62kg) and took the vial of test, and what did I do? 500test per week with no Ai on hand (i eventually ended up getting some).By week 7-8 I could already see a huge difference in my composition, but it wasnt enough for me as I was desperate to get my dream physique FAST. So I looked into a secondary compound to add onto my 500test, first looking at dht's, and then somehow landing on NPP to be my option...... So I added 300mg of npp for an additional 6-7 weeks. Did I get bigger? yes. Was it mostly water? yes. Did the amount of extra size I got from adding this compound outweigh the side effects? no....By the end of my npp run, with the contributing factor of me eating literally WHATEVER (junkfood, fried food, takeaway, etc) as I was only looking at hitting a daily protein goal, I had gone way above the bodyfat level I wanted to be. So, whats the next move i decided to do..... end the first cycle here? just run 500test and try to cut down before cruising? just cutting during my cruise? nope, nope, nope. I decided to switch out the NPP for the big boy: Trenbolone Acetate (@300mg pw) and do a 4-6 week mini cut before my cruise to keep putting on muscle while shredding fat fast. Though it is probably the dumbest idea you have read on this forum, I have actually found that my body actually responds very well to tren, and very poorly to npp which I guess is one takeaway from this chaos of a first cycle. But in no way shape or form do I want my future cycles to be this chaotic. I want to really dial in my training, habits/routine, diet and I thought sharing my story here and starting to log my journey would be the best option as I get inputs, advice, and thoughts of my actions from people who are obviously way more experienced than me.

I know that alot of people will be unhappy with the fact that a 19yo turning 20 is using exogenous hormones but it is the choice I have made and will continue to do so and I wish nothing more but for anyone reading this to hopefully help me on my journey rather than put down. Thank you.
i hope this was a fun read for yall


P.S. I have also attached photos of what my physique was like at each stage I had been referencing throughout this story of mine below



Now, for the fun part,

Age: 19 (turning 20)
Height: 185cm
Weight: roughly 79-81kg
Bodyfat: 16-18% range

(Currently using @Raptor Labs @Raptor Rep Test E 400mg/ml + Tren A 100mg/ml)
Main Dosages (on cycle):
testE @ 300mg pw - (mon, tues, thurs, sat)
trenA @ 400mg pw - (mon, tues, thurs, sat)
cialis @ 20mg pre workout
Main Dosages (cruise):
testE @ 150mg pw - (mon, tues, thurs, sat)

Other Dosages):
KLOW80 blend w/ 3ml bac water @ 15units per day
Selank @ 500mcg 2x per day (morning+night)
Retatrutide @ 1mg 2x per week (tues+sat)
Arimadex @ 0.25mg 2x per week (tues+sat)

Daily Diet: NEED HELP WITH THIS ONE - cutting for now until mid april and then starting cruise)
Protein: ?
Carbs: ?
Fats: ?


Training:
My focus for my physique is mainly chasing a shoulder dominant aesthetic physique, my weak points I would say currently is definitely my chest so Im starting my upper sessions with chest movements. As of right now I dont really plan on competing so bringing up my legs to be super big isnt really my goal so I have a pretty short lower session. To balance out my volume throughout the two sessions, Ive moved to my rear delt and side delt training to the beginning of my lower day as I feel adding anymore exercises on top of my currently existing upper day would be volume overkill. As I am prioritising growing my upper body more my split is a
ULU R UL R program, allowing me to hit my upper body at a 3:2 ratio to my lower body.

(rep range 6-10 for failure sets)

UPPER BODY

Plate Loaded Iso-Lateral seated Chest Press 2xf
Pec Deck 2xf
Plate Loaded Decline Chest Press 2xf
Lat Pulldown 3xf
T-Bar Row 2xf
Plate Loaded Iso-Lateral Shoulder Press 2xf
Single Arm Overhead Tricep Extension 1xf
Bicep Curl Variation 2xf

LOWER BODY + SIDE/REAR DELT

Dumbbell Lateral Raise DROPSET 2sets
- weight 1 till failure
- weight 2 (3kg lighter than previous) till failure
- weight 3 (3kg lighter than previous) till failure
Rear Delt Flies (pec deck) 3xf
Hack Squat
- 1 warmup set
- followed by 2xf
Lying Down Hamstring Curls 2xf
Single Leg Quad Extensions 2xf (each side)
Adductors 2xf

I am open to changes in my exercise choices so if you would like to add in your input, I would love to hear it (though I may still stick to mine as I feel it is very tailored to me personally)



THE FUTURE:
Though it is too soon to set anything in stone yet, I have recently purchased @Sassy's Pharmaceuticals @Sassy Rep 5 TestE + 5 PrimoE bundle with the launch of their new website and plan to run a more sustainable long test+dht cycle with 2-3iu's of GH (and possibly tren towards the last 6-8 weeks) but at much lower doses.
Was thinking something like
300testE
500primoE
2-3iu HGH 191aa
(200trenA)
Though I am not 100% sure yet on the ratio between test and primo yet. Ive heard alot of people say run it 2:1 but looking at places like https://www.evolutionary.org/primobolan it suggests a ratio closer to 1:3 (250test 600primo). I dont want to crush my estrogen since I know primo has AI like properties.



Uploading this Log at 1am 30/03/2026, will begin logging stuff today once I have woken up, ate some food, done some training etc.

 

[LevButlerov]

Hey guys, this will be the start to my first ever log (on any forum) hope it goes well

MY STORY (alot of rambling but would appreciate if you gave a read ):

Growing up I was always a chubby kid, being raised by two relatively overweight parents I adopted the same eating habits and lifestyle. At the age of 14-15 I reached a peak weight of 99.8kg at around 5'8 (177cm) and started becoming concerned which inevitably got me to getting my first gym membership. From that point I began working out doing a PPL split and over the course of many half ass'd cuts and 'bulks' where I just ate whatever and gained everything back, I managed to get myself to a weight of around 72kg by age 16-17 (the age where I actually began tracking calories and saw some proper progression in my fatloss). Age 17-18 I was in my last year of highschool so I pretty much neglected the gym the entire year and got myself up to roughly 83kg (again) which I also recovered from after cutting for around 8-12 weeks towards the end of the year (2024). Age 18-19 my first year as an adult! Due to circumstances with my family having to move back to our home country and not being able to aid me financially, I moved out of my home and into a sharehouse and landed myself 3 different jobs working as a bartender, waiter, and sales associate so that I could pay my rent/bills and save up to go to uni. During this time I barely worked out, cycling going to the gym for 3-4 weeks and then stopping for 2-3 months (repeat). UNTILLLLLLLLLLLLLLLLLLLLLL december 2025. My 19th birthday was coming up soon and one of my closest friend at the time (24yo) who I also looked upto for his physique offered me a vial of GorillaLabs (rip) testE400/ml vial for my birthday if I was up for it. Though hesitant at first, I did my own half assed research into anabolic steroids and decided that it was something I wanted to give a shot. So I did my most committed cut so far and really stripped my body of almost all my fat (62kg) and took the vial of test, and what did I do? 500test per week with no Ai on hand (i eventually ended up getting some).By week 7-8 I could already see a huge difference in my composition, but it wasnt enough for me as I was desperate to get my dream physique FAST. So I looked into a secondary compound to add onto my 500test, first looking at dht's, and then somehow landing on NPP to be my option...... So I added 300mg of npp for an additional 6-7 weeks. Did I get bigger? yes. Was it mostly water? yes. Did the amount of extra size I got from adding this compound outweigh the side effects? no....By the end of my npp run, with the contributing factor of me eating literally WHATEVER (junkfood, fried food, takeaway, etc) as I was only looking at hitting a daily protein goal, I had gone way above the bodyfat level I wanted to be. So, whats the next move i decided to do..... end the first cycle here? just run 500test and try to cut down before cruising? just cutting during my cruise? nope, nope, nope. I decided to switch out the NPP for the big boy: Trenbolone Acetate (@300mg pw) and do a 4-6 week mini cut before my cruise to keep putting on muscle while shredding fat fast. Though it is probably the dumbest idea you have read on this forum, I have actually found that my body actually responds very well to tren, and very poorly to npp which I guess is one takeaway from this chaos of a first cycle. But in no way shape or form do I want my future cycles to be this chaotic. I want to really dial in my training, habits/routine, diet and I thought sharing my story here and starting to log my journey would be the best option as I get inputs, advice, and thoughts of my actions from people who are obviously way more experienced than me.

I know that alot of people will be unhappy with the fact that a 19yo turning 20 is using exogenous hormones but it is the choice I have made and will continue to do so and I wish nothing more but for anyone reading this to hopefully help me on my journey rather than put down. Thank you.
i hope this was a fun read for yall


P.S. I have also attached photos of what my physique was like at each stage I had been referencing throughout this story of mine below



Now, for the fun part,

Age: 19 (turning 20)
Height: 185cm
Weight: roughly 79-81kg
Bodyfat: 16-18% range

(Currently using @Raptor Labs @Raptor Rep Test E 400mg/ml + Tren A 100mg/ml)
Main Dosages (on cycle):
testE @ 300mg pw - (mon, tues, thurs, sat)
trenA @ 400mg pw - (mon, tues, thurs, sat)
cialis @ 20mg pre workout
Main Dosages (cruise):
testE @ 150mg pw - (mon, tues, thurs, sat)

Other Dosages):
KLOW80 blend w/ 3ml bac water @ 15units per day
Selank @ 500mcg 2x per day (morning+night)
Retatrutide @ 1mg 2x per week (tues+sat)
Arimadex @ 0.25mg 2x per week (tues+sat)

Daily Diet: NEED HELP WITH THIS ONE - cutting for now until mid april and then starting cruise)
Protein: ?
Carbs: ?
Fats: ?


Training:
My focus for my physique is mainly chasing a shoulder dominant aesthetic physique, my weak points I would say currently is definitely my chest so Im starting my upper sessions with chest movements. As of right now I dont really plan on competing so bringing up my legs to be super big isnt really my goal so I have a pretty short lower session. To balance out my volume throughout the two sessions, Ive moved to my rear delt and side delt training to the beginning of my lower day as I feel adding anymore exercises on top of my currently existing upper day would be volume overkill. As I am prioritising growing my upper body more my split is a
ULU R UL R program, allowing me to hit my upper body at a 3:2 ratio to my lower body.

(rep range 6-10 for failure sets)

UPPER BODY

Plate Loaded Iso-Lateral seated Chest Press 2xf
Pec Deck 2xf
Plate Loaded Decline Chest Press 2xf
Lat Pulldown 3xf
T-Bar Row 2xf
Plate Loaded Iso-Lateral Shoulder Press 2xf
Single Arm Overhead Tricep Extension 1xf
Bicep Curl Variation 2xf

LOWER BODY + SIDE/REAR DELT

Dumbbell Lateral Raise DROPSET 2sets
- weight 1 till failure
- weight 2 (3kg lighter than previous) till failure
- weight 3 (3kg lighter than previous) till failure
Rear Delt Flies (pec deck) 3xf
Hack Squat
- 1 warmup set
- followed by 2xf
Lying Down Hamstring Curls 2xf
Single Leg Quad Extensions 2xf (each side)
Adductors 2xf

I am open to changes in my exercise choices so if you would like to add in your input, I would love to hear it (though I may still stick to mine as I feel it is very tailored to me personally)



THE FUTURE:
Though it is too soon to set anything in stone yet, I have recently purchased @Sassy's Pharmaceuticals @Sassy Rep 5 TestE + 5 PrimoE bundle with the launch of their new website and plan to run a more sustainable long test+dht cycle with 2-3iu's of GH (and possibly tren towards the last 6-8 weeks) but at much lower doses.
Was thinking something like
300testE
500primoE
2-3iu HGH 191aa
(200trenA)
Though I am not 100% sure yet on the ratio between test and primo yet. Ive heard alot of people say run it 2:1 but looking at places like https://www.evolutionary.org/primobolan it suggests a ratio closer to 1:3 (250test 600primo). I dont want to crush my estrogen since I know primo has AI like properties.



Uploading this Log at 1am 30/03/2026, will begin logging stuff today once I have woken up, ate some food, done some training etc.

welcome to the EVO family @doheon thank you for sharing, of course you can see how we wouldn't want 19 year olds on cycle right? but you already on it nothing we can do so i think we can keep talking at this point and you're over 18 as well.
I can tell you as a disclaimer you're better off staying natural until 25 tbh but are you going to listen? I dont think so.

lets talk more food and training in this case share more first

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?
how much creatine do you use ed?
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


@HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

 

[rizzlekdizzle]

Hey man I can't in good conscious support what you are doing at your age - especially seeing as you could have done a lot with proper nutrition and training without killing your fertility.
I know you will do what you want thats just my 2 cents

 

[stevesmi]

Hey guys, this will be the start to my first ever log (on any forum) hope it goes well

MY STORY (alot of rambling but would appreciate if you gave a read ):

Growing up I was always a chubby kid, being raised by two relatively overweight parents I adopted the same eating habits and lifestyle. At the age of 14-15 I reached a peak weight of 99.8kg at around 5'8 (177cm) and started becoming concerned which inevitably got me to getting my first gym membership. From that point I began working out doing a PPL split and over the course of many half ass'd cuts and 'bulks' where I just ate whatever and gained everything back, I managed to get myself to a weight of around 72kg by age 16-17 (the age where I actually began tracking calories and saw some proper progression in my fatloss). Age 17-18 I was in my last year of highschool so I pretty much neglected the gym the entire year and got myself up to roughly 83kg (again) which I also recovered from after cutting for around 8-12 weeks towards the end of the year (2024). Age 18-19 my first year as an adult! Due to circumstances with my family having to move back to our home country and not being able to aid me financially, I moved out of my home and into a sharehouse and landed myself 3 different jobs working as a bartender, waiter, and sales associate so that I could pay my rent/bills and save up to go to uni. During this time I barely worked out, cycling going to the gym for 3-4 weeks and then stopping for 2-3 months (repeat). UNTILLLLLLLLLLLLLLLLLLLLLL december 2025. My 19th birthday was coming up soon and one of my closest friend at the time (24yo) who I also looked upto for his physique offered me a vial of GorillaLabs (rip) testE400/ml vial for my birthday if I was up for it. Though hesitant at first, I did my own half assed research into anabolic steroids and decided that it was something I wanted to give a shot. So I did my most committed cut so far and really stripped my body of almost all my fat (62kg) and took the vial of test, and what did I do? 500test per week with no Ai on hand (i eventually ended up getting some).By week 7-8 I could already see a huge difference in my composition, but it wasnt enough for me as I was desperate to get my dream physique FAST. So I looked into a secondary compound to add onto my 500test, first looking at dht's, and then somehow landing on NPP to be my option...... So I added 300mg of npp for an additional 6-7 weeks. Did I get bigger? yes. Was it mostly water? yes. Did the amount of extra size I got from adding this compound outweigh the side effects? no....By the end of my npp run, with the contributing factor of me eating literally WHATEVER (junkfood, fried food, takeaway, etc) as I was only looking at hitting a daily protein goal, I had gone way above the bodyfat level I wanted to be. So, whats the next move i decided to do..... end the first cycle here? just run 500test and try to cut down before cruising? just cutting during my cruise? nope, nope, nope. I decided to switch out the NPP for the big boy: Trenbolone Acetate (@300mg pw) and do a 4-6 week mini cut before my cruise to keep putting on muscle while shredding fat fast. Though it is probably the dumbest idea you have read on this forum, I have actually found that my body actually responds very well to tren, and very poorly to npp which I guess is one takeaway from this chaos of a first cycle. But in no way shape or form do I want my future cycles to be this chaotic. I want to really dial in my training, habits/routine, diet and I thought sharing my story here and starting to log my journey would be the best option as I get inputs, advice, and thoughts of my actions from people who are obviously way more experienced than me.

I know that alot of people will be unhappy with the fact that a 19yo turning 20 is using exogenous hormones but it is the choice I have made and will continue to do so and I wish nothing more but for anyone reading this to hopefully help me on my journey rather than put down. Thank you.
i hope this was a fun read for yall


P.S. I have also attached photos of what my physique was like at each stage I had been referencing throughout this story of mine below



Now, for the fun part,

Age: 19 (turning 20)
Height: 185cm
Weight: roughly 79-81kg
Bodyfat: 16-18% range

(Currently using @Raptor Labs @Raptor Rep Test E 400mg/ml + Tren A 100mg/ml)
Main Dosages (on cycle):
testE @ 300mg pw - (mon, tues, thurs, sat)
trenA @ 400mg pw - (mon, tues, thurs, sat)
cialis @ 20mg pre workout
Main Dosages (cruise):
testE @ 150mg pw - (mon, tues, thurs, sat)

Other Dosages):
KLOW80 blend w/ 3ml bac water @ 15units per day
Selank @ 500mcg 2x per day (morning+night)
Retatrutide @ 1mg 2x per week (tues+sat)
Arimadex @ 0.25mg 2x per week (tues+sat)

Daily Diet: NEED HELP WITH THIS ONE - cutting for now until mid april and then starting cruise)
Protein: ?
Carbs: ?
Fats: ?


Training:
My focus for my physique is mainly chasing a shoulder dominant aesthetic physique, my weak points I would say currently is definitely my chest so Im starting my upper sessions with chest movements. As of right now I dont really plan on competing so bringing up my legs to be super big isnt really my goal so I have a pretty short lower session. To balance out my volume throughout the two sessions, Ive moved to my rear delt and side delt training to the beginning of my lower day as I feel adding anymore exercises on top of my currently existing upper day would be volume overkill. As I am prioritising growing my upper body more my split is a
ULU R UL R program, allowing me to hit my upper body at a 3:2 ratio to my lower body.

(rep range 6-10 for failure sets)

UPPER BODY

Plate Loaded Iso-Lateral seated Chest Press 2xf
Pec Deck 2xf
Plate Loaded Decline Chest Press 2xf
Lat Pulldown 3xf
T-Bar Row 2xf
Plate Loaded Iso-Lateral Shoulder Press 2xf
Single Arm Overhead Tricep Extension 1xf
Bicep Curl Variation 2xf

LOWER BODY + SIDE/REAR DELT

Dumbbell Lateral Raise DROPSET 2sets
- weight 1 till failure
- weight 2 (3kg lighter than previous) till failure
- weight 3 (3kg lighter than previous) till failure
Rear Delt Flies (pec deck) 3xf
Hack Squat
- 1 warmup set
- followed by 2xf
Lying Down Hamstring Curls 2xf
Single Leg Quad Extensions 2xf (each side)
Adductors 2xf

I am open to changes in my exercise choices so if you would like to add in your input, I would love to hear it (though I may still stick to mine as I feel it is very tailored to me personally)



THE FUTURE:
Though it is too soon to set anything in stone yet, I have recently purchased @Sassy's Pharmaceuticals @Sassy Rep 5 TestE + 5 PrimoE bundle with the launch of their new website and plan to run a more sustainable long test+dht cycle with 2-3iu's of GH (and possibly tren towards the last 6-8 weeks) but at much lower doses.
Was thinking something like
300testE
500primoE
2-3iu HGH 191aa
(200trenA)
Though I am not 100% sure yet on the ratio between test and primo yet. Ive heard alot of people say run it 2:1 but looking at places like https://www.evolutionary.org/primobolan it suggests a ratio closer to 1:3 (250test 600primo). I dont want to crush my estrogen since I know primo has AI like properties.



Uploading this Log at 1am 30/03/2026, will begin logging stuff today once I have woken up, ate some food, done some training etc.

@doheon you made the choice, yes, and yes it's your body; however, I just want to make sure that you're aware of the risks and the dangers of using steroids at such a young age because you will damage your reproductive system going forward. Just be aware of this.

 

[Kopite67]

Hey guys, this will be the start to my first ever log (on any forum) hope it goes well

MY STORY (alot of rambling but would appreciate if you gave a read ):

Growing up I was always a chubby kid, being raised by two relatively overweight parents I adopted the same eating habits and lifestyle. At the age of 14-15 I reached a peak weight of 99.8kg at around 5'8 (177cm) and started becoming concerned which inevitably got me to getting my first gym membership. From that point I began working out doing a PPL split and over the course of many half ass'd cuts and 'bulks' where I just ate whatever and gained everything back, I managed to get myself to a weight of around 72kg by age 16-17 (the age where I actually began tracking calories and saw some proper progression in my fatloss). Age 17-18 I was in my last year of highschool so I pretty much neglected the gym the entire year and got myself up to roughly 83kg (again) which I also recovered from after cutting for around 8-12 weeks towards the end of the year (2024). Age 18-19 my first year as an adult! Due to circumstances with my family having to move back to our home country and not being able to aid me financially, I moved out of my home and into a sharehouse and landed myself 3 different jobs working as a bartender, waiter, and sales associate so that I could pay my rent/bills and save up to go to uni. During this time I barely worked out, cycling going to the gym for 3-4 weeks and then stopping for 2-3 months (repeat). UNTILLLLLLLLLLLLLLLLLLLLLL december 2025. My 19th birthday was coming up soon and one of my closest friend at the time (24yo) who I also looked upto for his physique offered me a vial of GorillaLabs (rip) testE400/ml vial for my birthday if I was up for it. Though hesitant at first, I did my own half assed research into anabolic steroids and decided that it was something I wanted to give a shot. So I did my most committed cut so far and really stripped my body of almost all my fat (62kg) and took the vial of test, and what did I do? 500test per week with no Ai on hand (i eventually ended up getting some).By week 7-8 I could already see a huge difference in my composition, but it wasnt enough for me as I was desperate to get my dream physique FAST. So I looked into a secondary compound to add onto my 500test, first looking at dht's, and then somehow landing on NPP to be my option...... So I added 300mg of npp for an additional 6-7 weeks. Did I get bigger? yes. Was it mostly water? yes. Did the amount of extra size I got from adding this compound outweigh the side effects? no....By the end of my npp run, with the contributing factor of me eating literally WHATEVER (junkfood, fried food, takeaway, etc) as I was only looking at hitting a daily protein goal, I had gone way above the bodyfat level I wanted to be. So, whats the next move i decided to do..... end the first cycle here? just run 500test and try to cut down before cruising? just cutting during my cruise? nope, nope, nope. I decided to switch out the NPP for the big boy: Trenbolone Acetate (@300mg pw) and do a 4-6 week mini cut before my cruise to keep putting on muscle while shredding fat fast. Though it is probably the dumbest idea you have read on this forum, I have actually found that my body actually responds very well to tren, and very poorly to npp which I guess is one takeaway from this chaos of a first cycle. But in no way shape or form do I want my future cycles to be this chaotic. I want to really dial in my training, habits/routine, diet and I thought sharing my story here and starting to log my journey would be the best option as I get inputs, advice, and thoughts of my actions from people who are obviously way more experienced than me.

I know that alot of people will be unhappy with the fact that a 19yo turning 20 is using exogenous hormones but it is the choice I have made and will continue to do so and I wish nothing more but for anyone reading this to hopefully help me on my journey rather than put down. Thank you.
i hope this was a fun read for yall


P.S. I have also attached photos of what my physique was like at each stage I had been referencing throughout this story of mine below



Now, for the fun part,

Age: 19 (turning 20)
Height: 185cm
Weight: roughly 79-81kg
Bodyfat: 16-18% range

(Currently using @Raptor Labs @Raptor Rep Test E 400mg/ml + Tren A 100mg/ml)
Main Dosages (on cycle):
testE @ 300mg pw - (mon, tues, thurs, sat)
trenA @ 400mg pw - (mon, tues, thurs, sat)
cialis @ 20mg pre workout
Main Dosages (cruise):
testE @ 150mg pw - (mon, tues, thurs, sat)

Other Dosages):
KLOW80 blend w/ 3ml bac water @ 15units per day
Selank @ 500mcg 2x per day (morning+night)
Retatrutide @ 1mg 2x per week (tues+sat)
Arimadex @ 0.25mg 2x per week (tues+sat)

Daily Diet: NEED HELP WITH THIS ONE - cutting for now until mid april and then starting cruise)
Protein: ?
Carbs: ?
Fats: ?


Training:
My focus for my physique is mainly chasing a shoulder dominant aesthetic physique, my weak points I would say currently is definitely my chest so Im starting my upper sessions with chest movements. As of right now I dont really plan on competing so bringing up my legs to be super big isnt really my goal so I have a pretty short lower session. To balance out my volume throughout the two sessions, Ive moved to my rear delt and side delt training to the beginning of my lower day as I feel adding anymore exercises on top of my currently existing upper day would be volume overkill. As I am prioritising growing my upper body more my split is a
ULU R UL R program, allowing me to hit my upper body at a 3:2 ratio to my lower body.

(rep range 6-10 for failure sets)

UPPER BODY

Plate Loaded Iso-Lateral seated Chest Press 2xf
Pec Deck 2xf
Plate Loaded Decline Chest Press 2xf
Lat Pulldown 3xf
T-Bar Row 2xf
Plate Loaded Iso-Lateral Shoulder Press 2xf
Single Arm Overhead Tricep Extension 1xf
Bicep Curl Variation 2xf

LOWER BODY + SIDE/REAR DELT

Dumbbell Lateral Raise DROPSET 2sets
- weight 1 till failure
- weight 2 (3kg lighter than previous) till failure
- weight 3 (3kg lighter than previous) till failure
Rear Delt Flies (pec deck) 3xf
Hack Squat
- 1 warmup set
- followed by 2xf
Lying Down Hamstring Curls 2xf
Single Leg Quad Extensions 2xf (each side)
Adductors 2xf

I am open to changes in my exercise choices so if you would like to add in your input, I would love to hear it (though I may still stick to mine as I feel it is very tailored to me personally)



THE FUTURE:
Though it is too soon to set anything in stone yet, I have recently purchased @Sassy's Pharmaceuticals @Sassy Rep 5 TestE + 5 PrimoE bundle with the launch of their new website and plan to run a more sustainable long test+dht cycle with 2-3iu's of GH (and possibly tren towards the last 6-8 weeks) but at much lower doses.
Was thinking something like
300testE
500primoE
2-3iu HGH 191aa
(200trenA)
Though I am not 100% sure yet on the ratio between test and primo yet. Ive heard alot of people say run it 2:1 but looking at places like https://www.evolutionary.org/primobolan it suggests a ratio closer to 1:3 (250test 600primo). I dont want to crush my estrogen since I know primo has AI like properties.



Uploading this Log at 1am 30/03/2026, will begin logging stuff today once I have woken up, ate some food, done some training etc.

Hey brother, I accept that this is what you want to do, and it is your body, however very much like like everyone above and parroting @rizzlekdizzle I can't in good conscious support this at your age. You have so many years ahead of you and compromising your reproductive system now would be an error I believe. Good luck to you in your journey and I hope you follow the training and nutrition path first before dabbling elsewhere

 

[Mobster]

Why is an already skinny person using Reta?

I'm also with Kopite - I just can't support this one

 

[waggat]

Hey guys, this will be the start to my first ever log (on any forum) hope it goes well

MY STORY (alot of rambling but would appreciate if you gave a read ):

Growing up I was always a chubby kid, being raised by two relatively overweight parents I adopted the same eating habits and lifestyle. At the age of 14-15 I reached a peak weight of 99.8kg at around 5'8 (177cm) and started becoming concerned which inevitably got me to getting my first gym membership. From that point I began working out doing a PPL split and over the course of many half ass'd cuts and 'bulks' where I just ate whatever and gained everything back, I managed to get myself to a weight of around 72kg by age 16-17 (the age where I actually began tracking calories and saw some proper progression in my fatloss). Age 17-18 I was in my last year of highschool so I pretty much neglected the gym the entire year and got myself up to roughly 83kg (again) which I also recovered from after cutting for around 8-12 weeks towards the end of the year (2024). Age 18-19 my first year as an adult! Due to circumstances with my family having to move back to our home country and not being able to aid me financially, I moved out of my home and into a sharehouse and landed myself 3 different jobs working as a bartender, waiter, and sales associate so that I could pay my rent/bills and save up to go to uni. During this time I barely worked out, cycling going to the gym for 3-4 weeks and then stopping for 2-3 months (repeat). UNTILLLLLLLLLLLLLLLLLLLLLL december 2025. My 19th birthday was coming up soon and one of my closest friend at the time (24yo) who I also looked upto for his physique offered me a vial of GorillaLabs (rip) testE400/ml vial for my birthday if I was up for it. Though hesitant at first, I did my own half assed research into anabolic steroids and decided that it was something I wanted to give a shot. So I did my most committed cut so far and really stripped my body of almost all my fat (62kg) and took the vial of test, and what did I do? 500test per week with no Ai on hand (i eventually ended up getting some).By week 7-8 I could already see a huge difference in my composition, but it wasnt enough for me as I was desperate to get my dream physique FAST. So I looked into a secondary compound to add onto my 500test, first looking at dht's, and then somehow landing on NPP to be my option...... So I added 300mg of npp for an additional 6-7 weeks. Did I get bigger? yes. Was it mostly water? yes. Did the amount of extra size I got from adding this compound outweigh the side effects? no....By the end of my npp run, with the contributing factor of me eating literally WHATEVER (junkfood, fried food, takeaway, etc) as I was only looking at hitting a daily protein goal, I had gone way above the bodyfat level I wanted to be. So, whats the next move i decided to do..... end the first cycle here? just run 500test and try to cut down before cruising? just cutting during my cruise? nope, nope, nope. I decided to switch out the NPP for the big boy: Trenbolone Acetate (@300mg pw) and do a 4-6 week mini cut before my cruise to keep putting on muscle while shredding fat fast. Though it is probably the dumbest idea you have read on this forum, I have actually found that my body actually responds very well to tren, and very poorly to npp which I guess is one takeaway from this chaos of a first cycle. But in no way shape or form do I want my future cycles to be this chaotic. I want to really dial in my training, habits/routine, diet and I thought sharing my story here and starting to log my journey would be the best option as I get inputs, advice, and thoughts of my actions from people who are obviously way more experienced than me.

I know that alot of people will be unhappy with the fact that a 19yo turning 20 is using exogenous hormones but it is the choice I have made and will continue to do so and I wish nothing more but for anyone reading this to hopefully help me on my journey rather than put down. Thank you.
i hope this was a fun read for yall


P.S. I have also attached photos of what my physique was like at each stage I had been referencing throughout this story of mine below



Now, for the fun part,

Age: 19 (turning 20)
Height: 185cm
Weight: roughly 79-81kg
Bodyfat: 16-18% range

(Currently using @Raptor Labs @Raptor Rep Test E 400mg/ml + Tren A 100mg/ml)
Main Dosages (on cycle):
testE @ 300mg pw - (mon, tues, thurs, sat)
trenA @ 400mg pw - (mon, tues, thurs, sat)
cialis @ 20mg pre workout
Main Dosages (cruise):
testE @ 150mg pw - (mon, tues, thurs, sat)

Other Dosages):
KLOW80 blend w/ 3ml bac water @ 15units per day
Selank @ 500mcg 2x per day (morning+night)
Retatrutide @ 1mg 2x per week (tues+sat)
Arimadex @ 0.25mg 2x per week (tues+sat)

Daily Diet: NEED HELP WITH THIS ONE - cutting for now until mid april and then starting cruise)
Protein: ?
Carbs: ?
Fats: ?


Training:
My focus for my physique is mainly chasing a shoulder dominant aesthetic physique, my weak points I would say currently is definitely my chest so Im starting my upper sessions with chest movements. As of right now I dont really plan on competing so bringing up my legs to be super big isnt really my goal so I have a pretty short lower session. To balance out my volume throughout the two sessions, Ive moved to my rear delt and side delt training to the beginning of my lower day as I feel adding anymore exercises on top of my currently existing upper day would be volume overkill. As I am prioritising growing my upper body more my split is a
ULU R UL R program, allowing me to hit my upper body at a 3:2 ratio to my lower body.

(rep range 6-10 for failure sets)

UPPER BODY

Plate Loaded Iso-Lateral seated Chest Press 2xf
Pec Deck 2xf
Plate Loaded Decline Chest Press 2xf
Lat Pulldown 3xf
T-Bar Row 2xf
Plate Loaded Iso-Lateral Shoulder Press 2xf
Single Arm Overhead Tricep Extension 1xf
Bicep Curl Variation 2xf

LOWER BODY + SIDE/REAR DELT

Dumbbell Lateral Raise DROPSET 2sets
- weight 1 till failure
- weight 2 (3kg lighter than previous) till failure
- weight 3 (3kg lighter than previous) till failure
Rear Delt Flies (pec deck) 3xf
Hack Squat
- 1 warmup set
- followed by 2xf
Lying Down Hamstring Curls 2xf
Single Leg Quad Extensions 2xf (each side)
Adductors 2xf

I am open to changes in my exercise choices so if you would like to add in your input, I would love to hear it (though I may still stick to mine as I feel it is very tailored to me personally)



THE FUTURE:
Though it is too soon to set anything in stone yet, I have recently purchased @Sassy's Pharmaceuticals @Sassy Rep 5 TestE + 5 PrimoE bundle with the launch of their new website and plan to run a more sustainable long test+dht cycle with 2-3iu's of GH (and possibly tren towards the last 6-8 weeks) but at much lower doses.
Was thinking something like
300testE
500primoE
2-3iu HGH 191aa
(200trenA)
Though I am not 100% sure yet on the ratio between test and primo yet. Ive heard alot of people say run it 2:1 but looking at places like https://www.evolutionary.org/primobolan it suggests a ratio closer to 1:3 (250test 600primo). I dont want to crush my estrogen since I know primo has AI like properties.



Uploading this Log at 1am 30/03/2026, will begin logging stuff today once I have woken up, ate some food, done some training etc.

Hey mate, welcome to Evo.

Thanks for sharing your history with us.

I'm concerned that you are too heavily wrapped up in achieving a certain look (maybe influenced by social media). This has led you to look for a quick fix, ie jumping on gear. Other than long term health effects, the issue with this is that you never really dialled in your training and diet.

With the above, I think you have definitely self-sabotaged by trying to get/stay too lean (effectively missed out on a bunch of gains due to always being in a deficit to achieve a certain look). If you want muscle, being lean has to come later, otherwise you'll never reach your potential.

The thing is, it looks like you might have pretty good genetics based on your structure.

I'm not the biggest fan of your training split. I don't think there is enough rest between upper sessions. Easy fix to me would be to switch to PPLRULR.

Can you tell us exactly what you eat at the moment (including macros)?

I'll leave what you should do regarding cycles to everyone else as I'm really not sure. Part of me thinks you should stop everything and start PCT and be natural until you sort this out.

 

[2Thick]

Hey guys, this will be the start to my first ever log (on any forum) hope it goes well

MY STORY (alot of rambling but would appreciate if you gave a read ):

Growing up I was always a chubby kid, being raised by two relatively overweight parents I adopted the same eating habits and lifestyle. At the age of 14-15 I reached a peak weight of 99.8kg at around 5'8 (177cm) and started becoming concerned which inevitably got me to getting my first gym membership. From that point I began working out doing a PPL split and over the course of many half ass'd cuts and 'bulks' where I just ate whatever and gained everything back, I managed to get myself to a weight of around 72kg by age 16-17 (the age where I actually began tracking calories and saw some proper progression in my fatloss). Age 17-18 I was in my last year of highschool so I pretty much neglected the gym the entire year and got myself up to roughly 83kg (again) which I also recovered from after cutting for around 8-12 weeks towards the end of the year (2024). Age 18-19 my first year as an adult! Due to circumstances with my family having to move back to our home country and not being able to aid me financially, I moved out of my home and into a sharehouse and landed myself 3 different jobs working as a bartender, waiter, and sales associate so that I could pay my rent/bills and save up to go to uni. During this time I barely worked out, cycling going to the gym for 3-4 weeks and then stopping for 2-3 months (repeat). UNTILLLLLLLLLLLLLLLLLLLLLL december 2025. My 19th birthday was coming up soon and one of my closest friend at the time (24yo) who I also looked upto for his physique offered me a vial of GorillaLabs (rip) testE400/ml vial for my birthday if I was up for it. Though hesitant at first, I did my own half assed research into anabolic steroids and decided that it was something I wanted to give a shot. So I did my most committed cut so far and really stripped my body of almost all my fat (62kg) and took the vial of test, and what did I do? 500test per week with no Ai on hand (i eventually ended up getting some).By week 7-8 I could already see a huge difference in my composition, but it wasnt enough for me as I was desperate to get my dream physique FAST. So I looked into a secondary compound to add onto my 500test, first looking at dht's, and then somehow landing on NPP to be my option...... So I added 300mg of npp for an additional 6-7 weeks. Did I get bigger? yes. Was it mostly water? yes. Did the amount of extra size I got from adding this compound outweigh the side effects? no....By the end of my npp run, with the contributing factor of me eating literally WHATEVER (junkfood, fried food, takeaway, etc) as I was only looking at hitting a daily protein goal, I had gone way above the bodyfat level I wanted to be. So, whats the next move i decided to do..... end the first cycle here? just run 500test and try to cut down before cruising? just cutting during my cruise? nope, nope, nope. I decided to switch out the NPP for the big boy: Trenbolone Acetate (@300mg pw) and do a 4-6 week mini cut before my cruise to keep putting on muscle while shredding fat fast. Though it is probably the dumbest idea you have read on this forum, I have actually found that my body actually responds very well to tren, and very poorly to npp which I guess is one takeaway from this chaos of a first cycle. But in no way shape or form do I want my future cycles to be this chaotic. I want to really dial in my training, habits/routine, diet and I thought sharing my story here and starting to log my journey would be the best option as I get inputs, advice, and thoughts of my actions from people who are obviously way more experienced than me.

I know that alot of people will be unhappy with the fact that a 19yo turning 20 is using exogenous hormones but it is the choice I have made and will continue to do so and I wish nothing more but for anyone reading this to hopefully help me on my journey rather than put down. Thank you.
i hope this was a fun read for yall


P.S. I have also attached photos of what my physique was like at each stage I had been referencing throughout this story of mine below



Now, for the fun part,

Age: 19 (turning 20)
Height: 185cm
Weight: roughly 79-81kg
Bodyfat: 16-18% range

(Currently using @Raptor Labs @Raptor Rep Test E 400mg/ml + Tren A 100mg/ml)
Main Dosages (on cycle):
testE @ 300mg pw - (mon, tues, thurs, sat)
trenA @ 400mg pw - (mon, tues, thurs, sat)
cialis @ 20mg pre workout
Main Dosages (cruise):
testE @ 150mg pw - (mon, tues, thurs, sat)

Other Dosages):
KLOW80 blend w/ 3ml bac water @ 15units per day
Selank @ 500mcg 2x per day (morning+night)
Retatrutide @ 1mg 2x per week (tues+sat)
Arimadex @ 0.25mg 2x per week (tues+sat)

Daily Diet: NEED HELP WITH THIS ONE - cutting for now until mid april and then starting cruise)
Protein: ?
Carbs: ?
Fats: ?


Training:
My focus for my physique is mainly chasing a shoulder dominant aesthetic physique, my weak points I would say currently is definitely my chest so Im starting my upper sessions with chest movements. As of right now I dont really plan on competing so bringing up my legs to be super big isnt really my goal so I have a pretty short lower session. To balance out my volume throughout the two sessions, Ive moved to my rear delt and side delt training to the beginning of my lower day as I feel adding anymore exercises on top of my currently existing upper day would be volume overkill. As I am prioritising growing my upper body more my split is a
ULU R UL R program, allowing me to hit my upper body at a 3:2 ratio to my lower body.

(rep range 6-10 for failure sets)

UPPER BODY

Plate Loaded Iso-Lateral seated Chest Press 2xf
Pec Deck 2xf
Plate Loaded Decline Chest Press 2xf
Lat Pulldown 3xf
T-Bar Row 2xf
Plate Loaded Iso-Lateral Shoulder Press 2xf
Single Arm Overhead Tricep Extension 1xf
Bicep Curl Variation 2xf

LOWER BODY + SIDE/REAR DELT

Dumbbell Lateral Raise DROPSET 2sets
- weight 1 till failure
- weight 2 (3kg lighter than previous) till failure
- weight 3 (3kg lighter than previous) till failure
Rear Delt Flies (pec deck) 3xf
Hack Squat
- 1 warmup set
- followed by 2xf
Lying Down Hamstring Curls 2xf
Single Leg Quad Extensions 2xf (each side)
Adductors 2xf

I am open to changes in my exercise choices so if you would like to add in your input, I would love to hear it (though I may still stick to mine as I feel it is very tailored to me personally)



THE FUTURE:
Though it is too soon to set anything in stone yet, I have recently purchased @Sassy's Pharmaceuticals @Sassy Rep 5 TestE + 5 PrimoE bundle with the launch of their new website and plan to run a more sustainable long test+dht cycle with 2-3iu's of GH (and possibly tren towards the last 6-8 weeks) but at much lower doses.
Was thinking something like
300testE
500primoE
2-3iu HGH 191aa
(200trenA)
Though I am not 100% sure yet on the ratio between test and primo yet. Ive heard alot of people say run it 2:1 but looking at places like https://www.evolutionary.org/primobolan it suggests a ratio closer to 1:3 (250test 600primo). I dont want to crush my estrogen since I know primo has AI like properties.



Uploading this Log at 1am 30/03/2026, will begin logging stuff today once I have woken up, ate some food, done some training etc.

The future cycle looks pretty good. Primo and Test with HGH is one of the best that you could put together. A good clean stack. Definitely want to play around with the ratios. There is no right or wrong answer @doheon

 

[doheon]

30/3/26



Morning BP

119sys / 71dia



Pinned

TestE: 75mg / 0.19ml

TrenA: 100mg / 1ml







Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

12.5g honey

100g frozen dragon fruit



380cal, 49p, 43c, 2f



Meal2 (Preworkout):

250g Sweetpotato raw

200g Chickenbreast raw

3 large eggs

some siracha sauce



670cal, 68p, 52c, 19f



Meal3 (workout carbs):

3 brownrice cakes

1 whole banana

20g honey



270cal, 3p, 65c, 1f



Meal4 (post workout):

300g Chicken Breast (raw)

300g Cooked Rice

4 large eggs

kimchi

some siracha sauce



1030cal, 97p, 89c, 28f



Meal5: (have yet to eat)

1 mackerel

250g Cooked rice

4 Large eggs

kimchi



884cal, 47p, 78c, 42f





TOTAL VALUES TODAY:

Calories: 3,234 kcal

Protein: 264g

Carbs: 327g

Fat: 92g

 

[doheon]

Hey mate, welcome to Evo.

Thanks for sharing your history with us.

I'm concerned that you are too heavily wrapped up in achieving a certain look (maybe influenced by social media). This has led you to look for a quick fix, ie jumping on gear. Other than long term health effects, the issue with this is that you never really dialled in your training and diet.

With the above, I think you have definitely self-sabotaged by trying to get/stay too lean (effectively missed out on a bunch of gains due to always being in a deficit to achieve a certain look). If you want muscle, being lean has to come later, otherwise you'll never reach your potential.

The thing is, it looks like you might have pretty good genetics based on your structure.

I'm not the biggest fan of your training split. I don't think there is enough rest between upper sessions. Easy fix to me would be to switch to PPLRULR.

Can you tell us exactly what you eat at the moment (including macros)?

I'll leave what you should do regarding cycles to everyone else as I'm really not sure. Part of me thinks you should stop everything and start PCT and be natural until you sort this out.

Hey man! thank you for the response, and i gotta say i do agree with you i think i have been self sabotaging chasing 'leanness' over other aspects of my physique. As mentioned towards the end of my story, I began cutting towards the end of my cycle with tren but am now deciding to just continue eating at a maintenance->slight over maintenance to just put on as much size and just cut the bodyfat during my cruise slowly so i dont lose too much of my muscle gain from being on cycle.


the diet that i just logged before this reply is the current meal plan I have began starting today (start of log), before i was probably eating anywhere between 1800-2400calories per day for around 3weeks. I plan to keep my meals relatively consistent with the exception of the end of next week where I will be doing a quick melbourne trip with my friends. (ill still try to eat relatively clean foods but macros and protein might be a bit out of wack for 3-4 days)

if there is any suggestions and tweaks you reckon I should make to my current diet I am more than open to make those changes. As diet and especially increasing+decreasing certain macros is what I lack knowledge in.

 

[ceo]

30/3/26



Morning BP

119sys / 71dia



Pinned

TestE: 75mg / 0.19ml

TrenA: 100mg / 1ml







Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

12.5g honey

100g frozen dragon fruit



380cal, 49p, 43c, 2f



Meal2 (Preworkout):

250g Sweetpotato raw

200g Chickenbreast raw

3 large eggs

some siracha sauce



670cal, 68p, 52c, 19f



Meal3 (workout carbs):

3 brownrice cakes

1 whole banana

20g honey



270cal, 3p, 65c, 1f



Meal4 (post workout):

300g Chicken Breast (raw)

300g Cooked Rice

4 large eggs

kimchi

some siracha sauce



1030cal, 97p, 89c, 28f



Meal5: (have yet to eat)

1 mackerel

250g Cooked rice

4 Large eggs

kimchi



884cal, 47p, 78c, 42f





TOTAL VALUES TODAY:

Calories: 3,234 kcal

Protein: 264g

Carbs: 327g

Fat: 92g

Bros, the food looks good but don't eat close to your keyboard, ha ha. @doheon the food will fall into your keyboard and get stuck in there and ruin your keyboard. Trust me it happened to me.

 

[waggat]

30/3/26



Morning BP

119sys / 71dia



Pinned

TestE: 75mg / 0.19ml

TrenA: 100mg / 1ml







Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

12.5g honey

100g frozen dragon fruit



380cal, 49p, 43c, 2f



Meal2 (Preworkout):

250g Sweetpotato raw

200g Chickenbreast raw

3 large eggs

some siracha sauce



670cal, 68p, 52c, 19f



Meal3 (workout carbs):

3 brownrice cakes

1 whole banana

20g honey



270cal, 3p, 65c, 1f



Meal4 (post workout):

300g Chicken Breast (raw)

300g Cooked Rice

4 large eggs

kimchi

some siracha sauce



1030cal, 97p, 89c, 28f



Meal5: (have yet to eat)

1 mackerel

250g Cooked rice

4 Large eggs

kimchi



884cal, 47p, 78c, 42f





TOTAL VALUES TODAY:

Calories: 3,234 kcal

Protein: 264g

Carbs: 327g

Fat: 92g

Those macros look spot on to me mate. Pretty much the same as mine currently are for maintenance. The only thing I notice about your meals is a lack of vegetables.

Workout looks pretty good. Just be careful... I know you said about focusing shoulders / chest but you can end up with shoulder injuries from too much pressing and not enough back work (need row in particular).

 

[Ulter]

Well you're certainly at the right place man and we all grew up with different things that happened to us. I have a story as well from growing up and trust me life is not easy but you have a lot of potential. Make sure you dial up a log and you can post up your diet and training. Let's go from there.

 

[ballin2504]

I’m really hoping the best for you man. That was a big decision to make at your age.

 

[doheon]

Those macros look spot on to me mate. Pretty much the same as mine currently are for maintenance. The only thing I notice about your meals is a lack of vegetables.

Workout looks pretty good. Just be careful... I know you said about focusing shoulders / chest but you can end up with shoulder injuries from too much pressing and not enough back work (need row in particular).

will go and buy a mixed veggie bag and add it to my meals

 

[doheon]

31/3/26



Day Two of the increase in calories from eating 1800-2400cals per day, already seeing very very noticeable strength and performance improvements in my workout (i dont know what i was thinking dropping my cals that low )



also decidee to drop reta for now, maybe take in low dose during my cruise js so i dont overeat.





Morning BP

111sys / 75dia



Pinned

TestE: 75mg / 0.19ml

TrenA: 100mg / 1ml



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

15 honey

200g frozen dragon fruit



460 cal, 49p, 65c, 2f



Meal2 (Preworkout):

250g Sweetpotato raw

200g Chickenbreast raw

3 large eggs

some siracha sauce



715cal, 72p, 50c, 23f



Meal3 (workout carbs):

3 brownrice cakes

1 whole banana



315cal, 6p, 69c, 2f



Meal4 (post workout):

300g Chicken Breast (raw)

300g Cooked Rice

150g mixed veges

4 large eggs

kimchi

some siracha sauce



1160cal, 101p, 111c, 30f



Meal5: (have yet to eat)

1 mackerel

175g Cooked rice

3 Large eggs

kimchi



729cal, 40p, 56c, 37f





TOTAL VALUES TODAY:

Calories: 3379 kcal

Protein: 268 g

Carbs: 351 g

Fat: 94 g

 

[RoySimpson]

Hey guys, this will be the start to my first ever log (on any forum) hope it goes well

MY STORY (alot of rambling but would appreciate if you gave a read ):

Growing up I was always a chubby kid, being raised by two relatively overweight parents I adopted the same eating habits and lifestyle. At the age of 14-15 I reached a peak weight of 99.8kg at around 5'8 (177cm) and started becoming concerned which inevitably got me to getting my first gym membership. From that point I began working out doing a PPL split and over the course of many half ass'd cuts and 'bulks' where I just ate whatever and gained everything back, I managed to get myself to a weight of around 72kg by age 16-17 (the age where I actually began tracking calories and saw some proper progression in my fatloss). Age 17-18 I was in my last year of highschool so I pretty much neglected the gym the entire year and got myself up to roughly 83kg (again) which I also recovered from after cutting for around 8-12 weeks towards the end of the year (2024). Age 18-19 my first year as an adult! Due to circumstances with my family having to move back to our home country and not being able to aid me financially, I moved out of my home and into a sharehouse and landed myself 3 different jobs working as a bartender, waiter, and sales associate so that I could pay my rent/bills and save up to go to uni. During this time I barely worked out, cycling going to the gym for 3-4 weeks and then stopping for 2-3 months (repeat). UNTILLLLLLLLLLLLLLLLLLLLLL december 2025. My 19th birthday was coming up soon and one of my closest friend at the time (24yo) who I also looked upto for his physique offered me a vial of GorillaLabs (rip) testE400/ml vial for my birthday if I was up for it. Though hesitant at first, I did my own half assed research into anabolic steroids and decided that it was something I wanted to give a shot. So I did my most committed cut so far and really stripped my body of almost all my fat (62kg) and took the vial of test, and what did I do? 500test per week with no Ai on hand (i eventually ended up getting some).By week 7-8 I could already see a huge difference in my composition, but it wasnt enough for me as I was desperate to get my dream physique FAST. So I looked into a secondary compound to add onto my 500test, first looking at dht's, and then somehow landing on NPP to be my option...... So I added 300mg of npp for an additional 6-7 weeks. Did I get bigger? yes. Was it mostly water? yes. Did the amount of extra size I got from adding this compound outweigh the side effects? no....By the end of my npp run, with the contributing factor of me eating literally WHATEVER (junkfood, fried food, takeaway, etc) as I was only looking at hitting a daily protein goal, I had gone way above the bodyfat level I wanted to be. So, whats the next move i decided to do..... end the first cycle here? just run 500test and try to cut down before cruising? just cutting during my cruise? nope, nope, nope. I decided to switch out the NPP for the big boy: Trenbolone Acetate (@300mg pw) and do a 4-6 week mini cut before my cruise to keep putting on muscle while shredding fat fast. Though it is probably the dumbest idea you have read on this forum, I have actually found that my body actually responds very well to tren, and very poorly to npp which I guess is one takeaway from this chaos of a first cycle. But in no way shape or form do I want my future cycles to be this chaotic. I want to really dial in my training, habits/routine, diet and I thought sharing my story here and starting to log my journey would be the best option as I get inputs, advice, and thoughts of my actions from people who are obviously way more experienced than me.

I know that alot of people will be unhappy with the fact that a 19yo turning 20 is using exogenous hormones but it is the choice I have made and will continue to do so and I wish nothing more but for anyone reading this to hopefully help me on my journey rather than put down. Thank you.
i hope this was a fun read for yall


P.S. I have also attached photos of what my physique was like at each stage I had been referencing throughout this story of mine below



Now, for the fun part,

Age: 19 (turning 20)
Height: 185cm
Weight: roughly 79-81kg
Bodyfat: 16-18% range

(Currently using @Raptor Labs @Raptor Rep Test E 400mg/ml + Tren A 100mg/ml)
Main Dosages (on cycle):
testE @ 300mg pw - (mon, tues, thurs, sat)
trenA @ 400mg pw - (mon, tues, thurs, sat)
cialis @ 20mg pre workout
Main Dosages (cruise):
testE @ 150mg pw - (mon, tues, thurs, sat)

Other Dosages):
KLOW80 blend w/ 3ml bac water @ 15units per day
Selank @ 500mcg 2x per day (morning+night)
Retatrutide @ 1mg 2x per week (tues+sat)
Arimadex @ 0.25mg 2x per week (tues+sat)

Daily Diet: NEED HELP WITH THIS ONE - cutting for now until mid april and then starting cruise)
Protein: ?
Carbs: ?
Fats: ?


Training:
My focus for my physique is mainly chasing a shoulder dominant aesthetic physique, my weak points I would say currently is definitely my chest so Im starting my upper sessions with chest movements. As of right now I dont really plan on competing so bringing up my legs to be super big isnt really my goal so I have a pretty short lower session. To balance out my volume throughout the two sessions, Ive moved to my rear delt and side delt training to the beginning of my lower day as I feel adding anymore exercises on top of my currently existing upper day would be volume overkill. As I am prioritising growing my upper body more my split is a
ULU R UL R program, allowing me to hit my upper body at a 3:2 ratio to my lower body.

(rep range 6-10 for failure sets)

UPPER BODY

Plate Loaded Iso-Lateral seated Chest Press 2xf
Pec Deck 2xf
Plate Loaded Decline Chest Press 2xf
Lat Pulldown 3xf
T-Bar Row 2xf
Plate Loaded Iso-Lateral Shoulder Press 2xf
Single Arm Overhead Tricep Extension 1xf
Bicep Curl Variation 2xf

LOWER BODY + SIDE/REAR DELT

Dumbbell Lateral Raise DROPSET 2sets
- weight 1 till failure
- weight 2 (3kg lighter than previous) till failure
- weight 3 (3kg lighter than previous) till failure
Rear Delt Flies (pec deck) 3xf
Hack Squat
- 1 warmup set
- followed by 2xf
Lying Down Hamstring Curls 2xf
Single Leg Quad Extensions 2xf (each side)
Adductors 2xf

I am open to changes in my exercise choices so if you would like to add in your input, I would love to hear it (though I may still stick to mine as I feel it is very tailored to me personally)



THE FUTURE:
Though it is too soon to set anything in stone yet, I have recently purchased @Sassy's Pharmaceuticals @Sassy Rep 5 TestE + 5 PrimoE bundle with the launch of their new website and plan to run a more sustainable long test+dht cycle with 2-3iu's of GH (and possibly tren towards the last 6-8 weeks) but at much lower doses.
Was thinking something like
300testE
500primoE
2-3iu HGH 191aa
(200trenA)
Though I am not 100% sure yet on the ratio between test and primo yet. Ive heard alot of people say run it 2:1 but looking at places like https://www.evolutionary.org/primobolan it suggests a ratio closer to 1:3 (250test 600primo). I dont want to crush my estrogen since I know primo has AI like properties.



Uploading this Log at 1am 30/03/2026, will begin logging stuff today once I have woken up, ate some food, done some training etc.

@doheon Welcome to the forums bro! Progress has been incredible bro! Will follow for sure!

 

[Tiger Salman Khan]

Hey guys, this will be the start to my first ever log (on any forum) hope it goes well

MY STORY (alot of rambling but would appreciate if you gave a read ):

Growing up I was always a chubby kid, being raised by two relatively overweight parents I adopted the same eating habits and lifestyle. At the age of 14-15 I reached a peak weight of 99.8kg at around 5'8 (177cm) and started becoming concerned which inevitably got me to getting my first gym membership. From that point I began working out doing a PPL split and over the course of many half ass'd cuts and 'bulks' where I just ate whatever and gained everything back, I managed to get myself to a weight of around 72kg by age 16-17 (the age where I actually began tracking calories and saw some proper progression in my fatloss). Age 17-18 I was in my last year of highschool so I pretty much neglected the gym the entire year and got myself up to roughly 83kg (again) which I also recovered from after cutting for around 8-12 weeks towards the end of the year (2024). Age 18-19 my first year as an adult! Due to circumstances with my family having to move back to our home country and not being able to aid me financially, I moved out of my home and into a sharehouse and landed myself 3 different jobs working as a bartender, waiter, and sales associate so that I could pay my rent/bills and save up to go to uni. During this time I barely worked out, cycling going to the gym for 3-4 weeks and then stopping for 2-3 months (repeat). UNTILLLLLLLLLLLLLLLLLLLLLL december 2025. My 19th birthday was coming up soon and one of my closest friend at the time (24yo) who I also looked upto for his physique offered me a vial of GorillaLabs (rip) testE400/ml vial for my birthday if I was up for it. Though hesitant at first, I did my own half assed research into anabolic steroids and decided that it was something I wanted to give a shot. So I did my most committed cut so far and really stripped my body of almost all my fat (62kg) and took the vial of test, and what did I do? 500test per week with no Ai on hand (i eventually ended up getting some).By week 7-8 I could already see a huge difference in my composition, but it wasnt enough for me as I was desperate to get my dream physique FAST. So I looked into a secondary compound to add onto my 500test, first looking at dht's, and then somehow landing on NPP to be my option...... So I added 300mg of npp for an additional 6-7 weeks. Did I get bigger? yes. Was it mostly water? yes. Did the amount of extra size I got from adding this compound outweigh the side effects? no....By the end of my npp run, with the contributing factor of me eating literally WHATEVER (junkfood, fried food, takeaway, etc) as I was only looking at hitting a daily protein goal, I had gone way above the bodyfat level I wanted to be. So, whats the next move i decided to do..... end the first cycle here? just run 500test and try to cut down before cruising? just cutting during my cruise? nope, nope, nope. I decided to switch out the NPP for the big boy: Trenbolone Acetate (@300mg pw) and do a 4-6 week mini cut before my cruise to keep putting on muscle while shredding fat fast. Though it is probably the dumbest idea you have read on this forum, I have actually found that my body actually responds very well to tren, and very poorly to npp which I guess is one takeaway from this chaos of a first cycle. But in no way shape or form do I want my future cycles to be this chaotic. I want to really dial in my training, habits/routine, diet and I thought sharing my story here and starting to log my journey would be the best option as I get inputs, advice, and thoughts of my actions from people who are obviously way more experienced than me.

I know that alot of people will be unhappy with the fact that a 19yo turning 20 is using exogenous hormones but it is the choice I have made and will continue to do so and I wish nothing more but for anyone reading this to hopefully help me on my journey rather than put down. Thank you.
i hope this was a fun read for yall


P.S. I have also attached photos of what my physique was like at each stage I had been referencing throughout this story of mine below



Now, for the fun part,

Age: 19 (turning 20)
Height: 185cm
Weight: roughly 79-81kg
Bodyfat: 16-18% range

(Currently using @Raptor Labs @Raptor Rep Test E 400mg/ml + Tren A 100mg/ml)
Main Dosages (on cycle):
testE @ 300mg pw - (mon, tues, thurs, sat)
trenA @ 400mg pw - (mon, tues, thurs, sat)
cialis @ 20mg pre workout
Main Dosages (cruise):
testE @ 150mg pw - (mon, tues, thurs, sat)

Other Dosages):
KLOW80 blend w/ 3ml bac water @ 15units per day
Selank @ 500mcg 2x per day (morning+night)
Retatrutide @ 1mg 2x per week (tues+sat)
Arimadex @ 0.25mg 2x per week (tues+sat)

Daily Diet: NEED HELP WITH THIS ONE - cutting for now until mid april and then starting cruise)
Protein: ?
Carbs: ?
Fats: ?


Training:
My focus for my physique is mainly chasing a shoulder dominant aesthetic physique, my weak points I would say currently is definitely my chest so Im starting my upper sessions with chest movements. As of right now I dont really plan on competing so bringing up my legs to be super big isnt really my goal so I have a pretty short lower session. To balance out my volume throughout the two sessions, Ive moved to my rear delt and side delt training to the beginning of my lower day as I feel adding anymore exercises on top of my currently existing upper day would be volume overkill. As I am prioritising growing my upper body more my split is a
ULU R UL R program, allowing me to hit my upper body at a 3:2 ratio to my lower body.

(rep range 6-10 for failure sets)

UPPER BODY

Plate Loaded Iso-Lateral seated Chest Press 2xf
Pec Deck 2xf
Plate Loaded Decline Chest Press 2xf
Lat Pulldown 3xf
T-Bar Row 2xf
Plate Loaded Iso-Lateral Shoulder Press 2xf
Single Arm Overhead Tricep Extension 1xf
Bicep Curl Variation 2xf

LOWER BODY + SIDE/REAR DELT

Dumbbell Lateral Raise DROPSET 2sets
- weight 1 till failure
- weight 2 (3kg lighter than previous) till failure
- weight 3 (3kg lighter than previous) till failure
Rear Delt Flies (pec deck) 3xf
Hack Squat
- 1 warmup set
- followed by 2xf
Lying Down Hamstring Curls 2xf
Single Leg Quad Extensions 2xf (each side)
Adductors 2xf

I am open to changes in my exercise choices so if you would like to add in your input, I would love to hear it (though I may still stick to mine as I feel it is very tailored to me personally)



THE FUTURE:
Though it is too soon to set anything in stone yet, I have recently purchased @Sassy's Pharmaceuticals @Sassy Rep 5 TestE + 5 PrimoE bundle with the launch of their new website and plan to run a more sustainable long test+dht cycle with 2-3iu's of GH (and possibly tren towards the last 6-8 weeks) but at much lower doses.
Was thinking something like
300testE
500primoE
2-3iu HGH 191aa
(200trenA)
Though I am not 100% sure yet on the ratio between test and primo yet. Ive heard alot of people say run it 2:1 but looking at places like https://www.evolutionary.org/primobolan it suggests a ratio closer to 1:3 (250test 600primo). I dont want to crush my estrogen since I know primo has AI like properties.



Uploading this Log at 1am 30/03/2026, will begin logging stuff today once I have woken up, ate some food, done some training etc.

@doheon welcome to evo.....make sure you are careful with doses and sides.....keep diet and training on point......

 

[doheon]

1/4/26



Due to the gym being packed and machines being taken, Incline underhand grip smith bench + plate loaded shoulder press were replaced with different exercises for today



Incline DB bench 34kg

1x8

1x6

Smith Machine Shoukder Press 30kg each side

1x7

1x7





31/3/26

Morning BP

112sys / 73dia



Pinned

nothing today



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit



410cal 49p 58c 2f



Meal2 (Preworkout):

250g Sweetpotato raw

200g Chickenbreast raw

200g mixed veg

3 large eggs

some siracha sauce



710cal 75p 55c 22f



Meal3 (workout carbs):

4 brownrice cakes

15g honey



315cal, 6p, 69c, 2f



Snack:

Jacklinks Beef jerky



131cal, 17p, 12c, 2f





Meal4 (post workout):

300g Chicken Breast (raw)

250g Cooked Rice

200g mixed veges

4 large eggs

kimchi

some siracha sauce



980 kcal, 105p, 70c, 35f



Meal5:

1 mackerel

175g Cooked rice

3 Large eggs

kimchi



729cal, 40p, 56c, 37f





TOTAL VALUES TODAY:

Calories: 3275 kcal

Protein: 292 g

Carbs: 320 g

Fat: 100 g

 

[doheon]

^ another thing to note for today is that pretty much every exercise had an increase in weight used and/or reps done

 

[LevButlerov]

31/3/26



Day Two of the increase in calories from eating 1800-2400cals per day, already seeing very very noticeable strength and performance improvements in my workout (i dont know what i was thinking dropping my cals that low )



also decidee to drop reta for now, maybe take in low dose during my cruise js so i dont overeat.





Morning BP

111sys / 75dia



Pinned

TestE: 75mg / 0.19ml

TrenA: 100mg / 1ml



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

15 honey

200g frozen dragon fruit



460 cal, 49p, 65c, 2f



Meal2 (Preworkout):

250g Sweetpotato raw

200g Chickenbreast raw

3 large eggs

some siracha sauce



715cal, 72p, 50c, 23f



Meal3 (workout carbs):

3 brownrice cakes

1 whole banana



315cal, 6p, 69c, 2f



Meal4 (post workout):

300g Chicken Breast (raw)

300g Cooked Rice

150g mixed veges

4 large eggs

kimchi

some siracha sauce



1160cal, 101p, 111c, 30f



Meal5: (have yet to eat)

1 mackerel

175g Cooked rice

3 Large eggs

kimchi



729cal, 40p, 56c, 37f





TOTAL VALUES TODAY:

Calories: 3379 kcal

Protein: 268 g

Carbs: 351 g

Fat: 94 g

1/4/26



Due to the gym being packed and machines being taken, Incline underhand grip smith bench + plate loaded shoulder press were replaced with different exercises for today



Incline DB bench 34kg

1x8

1x6

Smith Machine Shoukder Press 30kg each side

1x7

1x7





31/3/26

Morning BP

112sys / 73dia



Pinned

nothing today



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit



410cal 49p 58c 2f



Meal2 (Preworkout):

250g Sweetpotato raw

200g Chickenbreast raw

200g mixed veg

3 large eggs

some siracha sauce



710cal 75p 55c 22f



Meal3 (workout carbs):

4 brownrice cakes

15g honey



315cal, 6p, 69c, 2f



Snack:

Jacklinks Beef jerky



131cal, 17p, 12c, 2f





Meal4 (post workout):

300g Chicken Breast (raw)

250g Cooked Rice

200g mixed veges

4 large eggs

kimchi

some siracha sauce



980 kcal, 105p, 70c, 35f



Meal5:

1 mackerel

175g Cooked rice

3 Large eggs

kimchi



729cal, 40p, 56c, 37f





TOTAL VALUES TODAY:

Calories: 3275 kcal

Protein: 292 g

Carbs: 320 g

Fat: 100 g

^ another thing to note for today is that pretty much every exercise had an increase in weight used and/or reps done

good 50s on the chest press @doheon you look like you're growing in the pics but we need to get carbs way over 400 for you

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

 

[Grumpy]

Looking good man
Great meals could up the carbs as lev has mentioned

 

[doheon]

good 50s on the chest press @doheon you look like you're growing in the pics but we need to get carbs way over 400 for you

Looking good man
Great meals could up the carbs as lev has mentioned

Thank you! I will try to gwt more carbs in from now on, should I keep my protein and fats as they are though?

also how should I be eating on my rest days? (today is a rest day)

 

[Grumpy]

Keep protein and fats as they are
You can eat a little lighter on rest days or keep it the same

 

[waggat]

31/3/26



Day Two of the increase in calories from eating 1800-2400cals per day, already seeing very very noticeable strength and performance improvements in my workout (i dont know what i was thinking dropping my cals that low )



also decidee to drop reta for now, maybe take in low dose during my cruise js so i dont overeat.





Morning BP

111sys / 75dia



Pinned

TestE: 75mg / 0.19ml

TrenA: 100mg / 1ml



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

15 honey

200g frozen dragon fruit



460 cal, 49p, 65c, 2f



Meal2 (Preworkout):

250g Sweetpotato raw

200g Chickenbreast raw

3 large eggs

some siracha sauce



715cal, 72p, 50c, 23f



Meal3 (workout carbs):

3 brownrice cakes

1 whole banana



315cal, 6p, 69c, 2f



Meal4 (post workout):

300g Chicken Breast (raw)

300g Cooked Rice

150g mixed veges

4 large eggs

kimchi

some siracha sauce



1160cal, 101p, 111c, 30f



Meal5: (have yet to eat)

1 mackerel

175g Cooked rice

3 Large eggs

kimchi



729cal, 40p, 56c, 37f





TOTAL VALUES TODAY:

Calories: 3379 kcal

Protein: 268 g

Carbs: 351 g

Fat: 94 g

1800 cals is crazy low mate. Glad you upped it.

Your meals look awesome too. In this regard you are definitely 'mature beyond your years'!

Workout looks ok. I'm not the biggest fan of doing less on legs. To me PPL is balanced better than what you're doing.

1/4/26



Due to the gym being packed and machines being taken, Incline underhand grip smith bench + plate loaded shoulder press were replaced with different exercises for today



Incline DB bench 34kg

1x8

1x6

Smith Machine Shoukder Press 30kg each side

1x7

1x7





31/3/26

Morning BP

112sys / 73dia



Pinned

nothing today



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit



410cal 49p 58c 2f



Meal2 (Preworkout):

250g Sweetpotato raw

200g Chickenbreast raw

200g mixed veg

3 large eggs

some siracha sauce



710cal 75p 55c 22f



Meal3 (workout carbs):

4 brownrice cakes

15g honey



315cal, 6p, 69c, 2f



Snack:

Jacklinks Beef jerky



131cal, 17p, 12c, 2f





Meal4 (post workout):

300g Chicken Breast (raw)

250g Cooked Rice

200g mixed veges

4 large eggs

kimchi

some siracha sauce



980 kcal, 105p, 70c, 35f



Meal5:

1 mackerel

175g Cooked rice

3 Large eggs

kimchi



729cal, 40p, 56c, 37f





TOTAL VALUES TODAY:

Calories: 3275 kcal

Protein: 292 g

Carbs: 320 g

Fat: 100 g

Good looking meals again.

You look really good in your photos. Crazy really for 19!

Shoulders (front delts) and arms look massive. I'm wondering if your front delts and arms are overpowering your chest in chest exercises?

 

[doheon]

1800 cals is crazy low mate. Glad you upped it.

Your meals look awesome too. In this regard you are definitely 'mature beyond your years'!

Workout looks ok. I'm not the biggest fan of doing less on legs. To me PPL is balanced better than what you're doing.

Good looking meals again.

You look really good in your photos. Crazy really for 19!

Shoulders (front delts) and arms look massive. I'm wondering if your front delts and arms are overpowering your chest in chest exercises?

Thank you for your feedback as always man!

Im planning to switch to a push pull leg Rest Upper lower Rest program starting next week as ive been suggested adding PPL into my split quite a bit.

I feel chest has always lagged a bit for me and yes partially due to my front delt and triceps taking over but also ive always kinda neglected chest . Chest is a muscle group Ive recently been trying to bring up by focusing more on setting up properly before pressing + reducing arch/leverage and keeping proper rib compression.

I do also have naturally foward rounding shoulders due to a heavy amount of gaming (computer) when I was younger, i dont know if that would contribute to less tension on chest and more on shoulders+tri's but it is something I wanted to add in as a note!

 

[LevButlerov]

Thank you! I will try to gwt more carbs in from now on, should I keep my protein and fats as they are though?

also how should I be eating on my rest days? (today is a rest day)

keep protein fats just bump carbs, on rest days cut carbs by 30%

 

[Pigsy]

Putting the work in, getting the results

 

[waggat]

Thank you for your feedback as always man!

Im planning to switch to a push pull leg Rest Upper lower Rest program starting next week as ive been suggested adding PPL into my split quite a bit.

I feel chest has always lagged a bit for me and yes partially due to my front delt and triceps taking over but also ive always kinda neglected chest . Chest is a muscle group Ive recently been trying to bring up by focusing more on setting up properly before pressing + reducing arch/leverage and keeping proper rib compression.

I do also have naturally foward rounding shoulders due to a heavy amount of gaming (computer) when I was younger, i dont know if that would contribute to less tension on chest and more on shoulders+tri's but it is something I wanted to add in as a note!

Yeah PPLRULR is a good split I reckon.

I think the main thing with bringing a muscle up is really focusing on it during movements and making sure you can feel it contracting etc. For lats I did this by putting one hand on my lat and doing imaginary movements and making sure I feel it contract etc. You can do this while doing the actual exercise as well. For chest I like to do that on the Hammer Strength iso machines.

I hear ya re the rounding shoulders. Being tall is a big contributor too. Make sure you hit the upper back hard with lots of row (focusing on scapular retraction). Also do thoracic extensions on a foam roller.

 

[doheon]

2/4/26



Rest Day today

so as suggested by Lev, will be eating 70% of my working day carbs while keeping fats and protein the same.

450*0.7=315







Pinned:

TestE 0.19ml

TrenA 1ml





Morning BP

forgot to do today



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit

175g frozen banana



518cal 50p 80c 2f



Meal2

250g Sweetpotato raw

200g Chickenbreast raw

200g mixed veg

3 large eggs

some siracha sauce



705cal 74p 55c 21f



Meal3

300g Chicken Breast (raw)

215g Cooked Rice

200g mixed veges

3 large eggs

kimchi

some siracha sauce



857cal 87p 60c 21f



Meal 4

1 mackerel

215g Cooked rice

2 Large eggs

kimchi



665cal 44p 60c 31f



Meal 5

1 mackerel

215g cooked rice

2 large eggs

kimchi



665cal 44p 60c 31f





TOTAL VALUES TODAY:

Calories: 3412 kcal

Protein: 299 g

Carbs: 315 g

Fat: 106 g

 

[LevButlerov]

2/4/26



Rest Day today

so as suggested by Lev, will be eating 70% of my working day carbs while keeping fats and protein the same.

450*0.7=315







Pinned:

TestE 0.19ml

TrenA 1ml





Morning BP

forgot to do today



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit

175g frozen banana



518cal 50p 80c 2f



Meal2

250g Sweetpotato raw

200g Chickenbreast raw

200g mixed veg

3 large eggs

some siracha sauce



705cal 74p 55c 21f



Meal3

300g Chicken Breast (raw)

215g Cooked Rice

200g mixed veges

3 large eggs

kimchi

some siracha sauce



857cal 87p 60c 21f



Meal 4

1 mackerel

215g Cooked rice

2 Large eggs

kimchi



665cal 44p 60c 31f



Meal 5

1 mackerel

215g cooked rice

2 large eggs

kimchi



665cal 44p 60c 31f





TOTAL VALUES TODAY:

Calories: 3412 kcal

Protein: 299 g

Carbs: 315 g

Fat: 106 g

clean meals I like your protein level 300 @doheon clean rest

 

[doheon]

3/4/26



Another Upper session today, pretty self explanatory. Lats are definitely coming through more from not just the front but also from the back. Still trying to focus more on really feeling my chest on my pressing movements and stopping shoulders+tris from taking over

(pictures are bad quality since its screenshots from a video + zoomed in)



Pinned:

nothing today





Morning BP

114sys72dia



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit

25g honey



518cal 50p 80c 2f



Meal2

200g Cooked Rice

200g Chickenbreast raw

200g mixed veg

4 large eggs

some siracha sauce



705cal 74p 55c 21f



Meal3

1 banana

3 rice cake wheels



210 cal, 2p, 49c, 1f



Meal4

300g Chicken Breast (raw)

300g Cooked Rice

200g mixed veges

3 large eggs

kimchi

some siracha sauce



857cal 87p 60c 21f



Meal 4

1 mackerel

215g Cooked rice

2 Large eggs

kimchi



665cal 44p 60c 31f



Meal 5

1 mackerel

215g cooked rice

2 large eggs

kimchi



665cal 44p 60c 31f





TOTAL VALUES TODAY:

Calories: 3905 kcal

Protein: 301 g

Carbs: 436 g

Fat: 107 g

 

[doheon]

edit: 300g of cooked rice for meal 4, 5, and 6 not 215g
forgot to change that and only changed macro total

3/4/26

TOTAL VALUES TODAY:

Calories: 3905 kcal

Protein: 301 g

Carbs: 436 g

Fat: 107 g

 

[LevButlerov]

3/4/26



Another Upper session today, pretty self explanatory. Lats are definitely coming through more from not just the front but also from the back. Still trying to focus more on really feeling my chest on my pressing movements and stopping shoulders+tris from taking over

(pictures are bad quality since its screenshots from a video + zoomed in)

View attachment 208587View attachment 208588

Pinned:

nothing today





Morning BP

114sys72dia



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit

25g honey



518cal 50p 80c 2f



Meal2

200g Cooked Rice

200g Chickenbreast raw

200g mixed veg

4 large eggs

some siracha sauce



705cal 74p 55c 21f



Meal3

1 banana

3 rice cake wheels



210 cal, 2p, 49c, 1f



Meal4

300g Chicken Breast (raw)

300g Cooked Rice

200g mixed veges

3 large eggs

kimchi

some siracha sauce



857cal 87p 60c 21f



Meal 4

1 mackerel

215g Cooked rice

2 Large eggs

kimchi



665cal 44p 60c 31f



Meal 5

1 mackerel

215g cooked rice

2 large eggs

kimchi



665cal 44p 60c 31f





TOTAL VALUES TODAY:

Calories: 3905 kcal

Protein: 301 g

Carbs: 436 g

Fat: 107 g

looking good but at your size I think more carbs a must easy 500+ @doheon

edit: 300g of cooked rice for meal 4, 5, and 6 not 215g
forgot to change that and only changed macro total

how much would the carbs e?

 

[doheon]

how much would the carbs e?

Total Macros were as listed on the log, 436g carbs for that day.

looking good but at your size I think more carbs a must easy 500+

is there a easier way of getting in more carbs without eating a ton of rice? Im havig trouble actually digesting it all. Im taking L Glutamine and Psyllium husk as my digestion supps. also when adding more carbs, would it be okay to lower my protein and fats slightly and increasing my carbs?

 

[stevesmi]

3/4/26



Another Upper session today, pretty self explanatory. Lats are definitely coming through more from not just the front but also from the back. Still trying to focus more on really feeling my chest on my pressing movements and stopping shoulders+tris from taking over

(pictures are bad quality since its screenshots from a video + zoomed in)

View attachment 208587View attachment 208588

Pinned:

nothing today





Morning BP

114sys72dia



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit

25g honey



518cal 50p 80c 2f



Meal2

200g Cooked Rice

200g Chickenbreast raw

200g mixed veg

4 large eggs

some siracha sauce



705cal 74p 55c 21f



Meal3

1 banana

3 rice cake wheels



210 cal, 2p, 49c, 1f



Meal4

300g Chicken Breast (raw)

300g Cooked Rice

200g mixed veges

3 large eggs

kimchi

some siracha sauce



857cal 87p 60c 21f



Meal 4

1 mackerel

215g Cooked rice

2 Large eggs

kimchi



665cal 44p 60c 31f



Meal 5

1 mackerel

215g cooked rice

2 large eggs

kimchi



665cal 44p 60c 31f





TOTAL VALUES TODAY:

Calories: 3905 kcal

Protein: 301 g

Carbs: 436 g

Fat: 107 g

@doheon good layout on the food. Mackerel is one of my favorite fish as well. I catch it at certain times of the year.

 

[Mobster]

Pics are fine.,Most of mine are the same

 

[LevButlerov]

Total Macros were as listed on the log, 436g carbs for that day.

yes i missed it i roughly calculated it to about 400

is there a easier way of getting in more carbs without eating a ton of rice? Im havig trouble actually digesting it all. Im taking L Glutamine and Psyllium husk as my digestion supps. also when adding more carbs, would it be okay to lower my protein and fats slightly and increasing my carbs?

you can do rice cakes? @doheon

 

[2Thick]

3/4/26



Another Upper session today, pretty self explanatory. Lats are definitely coming through more from not just the front but also from the back. Still trying to focus more on really feeling my chest on my pressing movements and stopping shoulders+tris from taking over

(pictures are bad quality since its screenshots from a video + zoomed in)

View attachment 208587View attachment 208588

Pinned:

nothing today





Morning BP

114sys72dia



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit

25g honey



518cal 50p 80c 2f



Meal2

200g Cooked Rice

200g Chickenbreast raw

200g mixed veg

4 large eggs

some siracha sauce



705cal 74p 55c 21f



Meal3

1 banana

3 rice cake wheels



210 cal, 2p, 49c, 1f



Meal4

300g Chicken Breast (raw)

300g Cooked Rice

200g mixed veges

3 large eggs

kimchi

some siracha sauce



857cal 87p 60c 21f



Meal 4

1 mackerel

215g Cooked rice

2 Large eggs

kimchi



665cal 44p 60c 31f



Meal 5

1 mackerel

215g cooked rice

2 large eggs

kimchi



665cal 44p 60c 31f





TOTAL VALUES TODAY:

Calories: 3905 kcal

Protein: 301 g

Carbs: 436 g

Fat: 107 g

The food looks really good and really healthy. You're getting a solid amount of good fats, carbs, and proteins. @doheon

 

[Ulter]

3/4/26



Another Upper session today, pretty self explanatory. Lats are definitely coming through more from not just the front but also from the back. Still trying to focus more on really feeling my chest on my pressing movements and stopping shoulders+tris from taking over

(pictures are bad quality since its screenshots from a video + zoomed in)

View attachment 208587View attachment 208588

Pinned:

nothing today





Morning BP

114sys72dia



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit

25g honey



518cal 50p 80c 2f



Meal2

200g Cooked Rice

200g Chickenbreast raw

200g mixed veg

4 large eggs

some siracha sauce



705cal 74p 55c 21f



Meal3

1 banana

3 rice cake wheels



210 cal, 2p, 49c, 1f



Meal4

300g Chicken Breast (raw)

300g Cooked Rice

200g mixed veges

3 large eggs

kimchi

some siracha sauce



857cal 87p 60c 21f



Meal 4

1 mackerel

215g Cooked rice

2 Large eggs

kimchi



665cal 44p 60c 31f



Meal 5

1 mackerel

215g cooked rice

2 large eggs

kimchi



665cal 44p 60c 31f





TOTAL VALUES TODAY:

Calories: 3905 kcal

Protein: 301 g

Carbs: 436 g

Fat: 107 g

The front and back shot looks amazing. @doheon you're looking lean and mean. Keep up the good work.

 

[ROIDDERS]

3/4/26



Another Upper session today, pretty self explanatory. Lats are definitely coming through more from not just the front but also from the back. Still trying to focus more on really feeling my chest on my pressing movements and stopping shoulders+tris from taking over

(pictures are bad quality since its screenshots from a video + zoomed in)

View attachment 208587View attachment 208588

Pinned:

nothing today





Morning BP

114sys72dia



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit

25g honey



518cal 50p 80c 2f



Meal2

200g Cooked Rice

200g Chickenbreast raw

200g mixed veg

4 large eggs

some siracha sauce



705cal 74p 55c 21f



Meal3

1 banana

3 rice cake wheels



210 cal, 2p, 49c, 1f



Meal4

300g Chicken Breast (raw)

300g Cooked Rice

200g mixed veges

3 large eggs

kimchi

some siracha sauce



857cal 87p 60c 21f



Meal 4

1 mackerel

215g Cooked rice

2 Large eggs

kimchi



665cal 44p 60c 31f



Meal 5

1 mackerel

215g cooked rice

2 large eggs

kimchi



665cal 44p 60c 31f





TOTAL VALUES TODAY:

Calories: 3905 kcal

Protein: 301 g

Carbs: 436 g

Fat: 107 g

@doheon great job putting together some cool meals. You don't see too many people eating mackerel for example. Very exotic Asian type of meals right here.

 

[doheon]

@doheon great job putting together some cool meals. You don't see too many people eating mackerel for example. Very exotic Asian type of meals right here.

ahahah thank you bro, my background is korean so growing up i had alot of mackerel as its a very popular fish to eat with rice. (plus the kimchi ofcourse)

Im having a lil bit of trouble getting the rice down and digested fast enough between each meal so I might start making a traditional korean soup on the side called "미역국" which translates to seaweed soup. Literally just made with seaweed, fish sauce, soysauce, and meat, making it very low on calories especially if you take out the meat which is what i will be doing since im getting my protein through the chicken. So it comes out to roughly 100cals per bowl but it helps alot getting the rice down

 

[ceo]

3/4/26



Another Upper session today, pretty self explanatory. Lats are definitely coming through more from not just the front but also from the back. Still trying to focus more on really feeling my chest on my pressing movements and stopping shoulders+tris from taking over

(pictures are bad quality since its screenshots from a video + zoomed in)

View attachment 208587View attachment 208588

Pinned:

nothing today





Morning BP

114sys72dia



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit

25g honey



518cal 50p 80c 2f



Meal2

200g Cooked Rice

200g Chickenbreast raw

200g mixed veg

4 large eggs

some siracha sauce



705cal 74p 55c 21f



Meal3

1 banana

3 rice cake wheels



210 cal, 2p, 49c, 1f



Meal4

300g Chicken Breast (raw)

300g Cooked Rice

200g mixed veges

3 large eggs

kimchi

some siracha sauce



857cal 87p 60c 21f



Meal 4

1 mackerel

215g Cooked rice

2 Large eggs

kimchi



665cal 44p 60c 31f



Meal 5

1 mackerel

215g cooked rice

2 large eggs

kimchi



665cal 44p 60c 31f





TOTAL VALUES TODAY:

Calories: 3905 kcal

Protein: 301 g

Carbs: 436 g

Fat: 107 g

Bros, hell yeah, this is a good setup! I like the different foods that you are eating. You are getting in some good calories and protein. @doheon

 

[doheon]

4/4/26

Side/Rear Delts + Lower today, switched out the hack squat for leg press today as my right knee joint felt like it was give out for some reason. Singular leg ext was switched out for just normal ones too. Weight went up again in alot of my movements today.


Diet: Tried to aim for 500g carbs today but was just shy by 30g. and didnt take any meal photos today as it is the usual meals I have been eating




Pinned:
0.19ml TestE(400/ml)
1ml TrenA(100/ml)





Morning BP

111sys71dia



600ml water with every meal



Meal1:

70g cream of rice

2 scoops whey

200g banana

50g honey



692cal 51p 118c 3f



Meal2

200g cooked rice

200g chicken breast (raw)

200g mixed veg

4 eggs

sriracha



862cal 77p 66c 31f



Snack:

150g mango

100g dragonfruit

25g honey



265cal 2p 66c 0f



Meal3

1 banana

3 rice cakes



243cal 3p 54c 1f



Meal4

300g chicken breast (raw)

300g cooked rice

1 mackerel

kimchi

sriracha



1023cal 94p 84c 25f



Meal5

1 mackerel

300g cooked rice

2 eggs

kimchi



768cal 47p 84c 34f



Calories: 3853 kcal

Protein: 274 g

Carbs: 472 g

Fat: 94 g

 

[LevButlerov]

4/4/26

Side/Rear Delts + Lower today, switched out the hack squat for leg press today as my right knee joint felt like it was give out for some reason. Singular leg ext was switched out for just normal ones too. Weight went up again in alot of my movements today.


Diet: Tried to aim for 500g carbs today but was just shy by 30g. and didnt take any meal photos today as it is the usual meals I have been eating




Pinned:
0.19ml TestE(400/ml)
1ml TrenA(100/ml)





Morning BP

111sys71dia



600ml water with every meal



Meal1:

70g cream of rice

2 scoops whey

200g banana

50g honey



692cal 51p 118c 3f



Meal2

200g cooked rice

200g chicken breast (raw)

200g mixed veg

4 eggs

sriracha



862cal 77p 66c 31f



Snack:

150g mango

100g dragonfruit

25g honey



265cal 2p 66c 0f



Meal3

1 banana

3 rice cakes



243cal 3p 54c 1f



Meal4

300g chicken breast (raw)

300g cooked rice

1 mackerel

kimchi

sriracha



1023cal 94p 84c 25f



Meal5

1 mackerel

300g cooked rice

2 eggs

kimchi



768cal 47p 84c 34f



Calories: 3853 kcal

Protein: 274 g

Carbs: 472 g

Fat: 94 g

good bp level i like your carbs too keep them up!

 

[ROIDDERS]

ahahah thank you bro, my background is korean so growing up i had alot of mackerel as its a very popular fish to eat with rice. (plus the kimchi ofcourse)

Im having a lil bit of trouble getting the rice down and digested fast enough between each meal so I might start making a traditional korean soup on the side called "미역국" which translates to seaweed soup. Literally just made with seaweed, fish sauce, soysauce, and meat, making it very low on calories especially if you take out the meat which is what i will be doing since im getting my protein through the chicken. So it comes out to roughly 100cals per bowl but it helps alot getting the rice down

I didn't know that there is a lot of good things about Asian food, especially the way they use fish.

 

[doheon]

5/4/26



Rest day, Keeping the fats low and carbs at 70% of normal (500*0.7=350). Less meals were eaten today but still was able to get my carbs (rice) in with the help of the “미역국” (seaweed soup). Usually I would struggle eating rice if its above 200g per meal, but the soup really help you get down alot more. Ate 400g of rice in one meal and felt fine.



Seaweed Soup contains purely seaweed, water, fish sauce, korean soy sauce, and garlic paste. Practically 0 calories so it doesnt add any unnecessary calories or macros to my meals)



Pinned:

nothing today





Morning BP

117sys75dia



600ml water with every meal



Meal1:

70g cream of rice

2 scoops whey

200g banana

50g honey



692cal 51p 118c 3f



Meal2

200g cooked rice

200g chicken breast (raw)

200g mixed veg

4 eggs

sriracha



862cal 77p 66c 31f



Meal4

300g chicken breast (raw)

400g cooked rice

kimchi

seaweed soup (1bowl)



920cal 84p 126c 6f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Calories: 2801 kcal

Protein: 229 g

Carbs: 370 g

Fat: 42 g

 

[ballin2504]

3/4/26



Another Upper session today, pretty self explanatory. Lats are definitely coming through more from not just the front but also from the back. Still trying to focus more on really feeling my chest on my pressing movements and stopping shoulders+tris from taking over

(pictures are bad quality since its screenshots from a video + zoomed in)

View attachment 208587View attachment 208588

Pinned:

nothing today





Morning BP

114sys72dia



600ml water with every meal



Meal1 (breakfast):

50g blended rice (cream of rice)

2 scoops whey

250g frozen dragon fruit

25g honey



518cal 50p 80c 2f



Meal2

200g Cooked Rice

200g Chickenbreast raw

200g mixed veg

4 large eggs

some siracha sauce



705cal 74p 55c 21f



Meal3

1 banana

3 rice cake wheels



210 cal, 2p, 49c, 1f



Meal4

300g Chicken Breast (raw)

300g Cooked Rice

200g mixed veges

3 large eggs

kimchi

some siracha sauce



857cal 87p 60c 21f



Meal 4

1 mackerel

215g Cooked rice

2 Large eggs

kimchi



665cal 44p 60c 31f



Meal 5

1 mackerel

215g cooked rice

2 large eggs

kimchi



665cal 44p 60c 31f





TOTAL VALUES TODAY:

Calories: 3905 kcal

Protein: 301 g

Carbs: 436 g

Fat: 107 g

@doheon some really good looking meals! The macros are nice.

 

[Tiger Salman Khan]

5/4/26



Rest day, Keeping the fats low and carbs at 70% of normal (500*0.7=350). Less meals were eaten today but still was able to get my carbs (rice) in with the help of the “미역국” (seaweed soup). Usually I would struggle eating rice if its above 200g per meal, but the soup really help you get down alot more. Ate 400g of rice in one meal and felt fine.



Seaweed Soup contains purely seaweed, water, fish sauce, korean soy sauce, and garlic paste. Practically 0 calories so it doesnt add any unnecessary calories or macros to my meals)



Pinned:

nothing today





Morning BP

117sys75dia



600ml water with every meal



Meal1:

70g cream of rice

2 scoops whey

200g banana

50g honey



692cal 51p 118c 3f



Meal2

200g cooked rice

200g chicken breast (raw)

200g mixed veg

4 eggs

sriracha



862cal 77p 66c 31f



Meal4

300g chicken breast (raw)

400g cooked rice

kimchi

seaweed soup (1bowl)



920cal 84p 126c 6f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Calories: 2801 kcal

Protein: 229 g

Carbs: 370 g

Fat: 42 g

@doheon Food looks good......

 

[doheon]

6/4/26

Decided to switch to PPL R UL R starting this week so today was a push day. My weight went up once again on the chest press machine and for my triceps i am going for higher reps with more controlled form rather than my usual 6-9/10rep range. As for diet, I decided to lower my fats a bit while keeping my protein and carbs high. roughly 300p and 500c respectively.





Pinned:

0.19ml TestE400

1ml TrenA100





Morning BP

114sys/69dia



600ml water with every meal



Meal1:

100g protein oats

2 scoops whey

25g honey

250g dragonfruit

250ml lite milk



820cal 76p 120c 12f



Meal2

400g cooked rice

200g chicken breast (raw)

2 Large eggs

Seaweed soup

kimchi



862cal 77p 66c 31f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal3

300g chicken breast (raw)

400g cooked rice

kimchi

seaweed soup (1bowl)



920cal 84p 126c 6f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Meal4

50g Protein Oats

1 scoop whey

25g honey

250ml lite milk



400cal 38p 55c 6f



Total

Calories: 3605 kcal

Protein: 300 g

Carbs: 510 g

Fat: 48 g

 

[LevButlerov]

6/4/26

Decided to switch to PPL R UL R starting this week so today was a push day. My weight went up once again on the chest press machine and for my triceps i am going for higher reps with more controlled form rather than my usual 6-9/10rep range. As for diet, I decided to lower my fats a bit while keeping my protein and carbs high. roughly 300p and 500c respectively.





Pinned:

0.19ml TestE400

1ml TrenA100





Morning BP

114sys/69dia



600ml water with every meal



Meal1:

100g protein oats

2 scoops whey

25g honey

250g dragonfruit

250ml lite milk



820cal 76p 120c 12f



Meal2

400g cooked rice

200g chicken breast (raw)

2 Large eggs

Seaweed soup

kimchi



862cal 77p 66c 31f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal3

300g chicken breast (raw)

400g cooked rice

kimchi

seaweed soup (1bowl)



920cal 84p 126c 6f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Meal4

50g Protein Oats

1 scoop whey

25g honey

250ml lite milk



400cal 38p 55c 6f



Total

Calories: 3605 kcal

Protein: 300 g

Carbs: 510 g

Fat: 48 g

training is good but needs more sets tbh and i think carbs can go up 600 easy

 

[doheon]

7/4/26

Pull day today and I have to say, it wasnt my most enjoyable or good lifts today. My gym lacks alot of rowing machines so there is not alot of variety to use, plus im not really a fan of any cable rows variations. Im moving places on april 20th and gyms as well to a better one so I hope once that happens my pull days will get a bit better





Pinned:

0.19ml TestE400

1ml TrenA100





Morning BP

125sys/66dia



600ml water with every meal



Meal1:

100g protein oats

1 scoops whey

25g honey

350ml lite milk



670 kcal 56p 90c 11f



Meal2

430g cooked rice

250g chicken breast (raw)

Seaweed soup

kimchi



830 kcal 63p 120c 7f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal3

230g chicken breast (raw)

500g cooked rice

kimchi

seaweed soup (1bowl)



130g dragonfruit

200g mixed berries

35g honey

(blended)



1160 kcal 64p 205c 7f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Meal4

50g Protein Oats

1 scoop whey

35g honey

300ml lite milk



460 kcal 40p 70c 7f



Total

Calories: 3627 kcal

Protein: 240 g

Carbs: 590 g

Fat: 34 g

 

[doheon]

training is good but needs more sets tbh and i think carbs can go up 600 easy

hit 590 carbs today, i dont know if i can push it past 600 though i wont lie

 

[LevButlerov]

hit 590 carbs today, i dont know if i can push it past 600 though i wont lie

you're so close come on

 

[LevButlerov]

7/4/26

Pull day today and I have to say, it wasnt my most enjoyable or good lifts today. My gym lacks alot of rowing machines so there is not alot of variety to use, plus im not really a fan of any cable rows variations. Im moving places on april 20th and gyms as well to a better one so I hope once that happens my pull days will get a bit better





Pinned:

0.19ml TestE400

1ml TrenA100





Morning BP

125sys/66dia



600ml water with every meal



Meal1:

100g protein oats

1 scoops whey

25g honey

350ml lite milk



670 kcal 56p 90c 11f



Meal2

430g cooked rice

250g chicken breast (raw)

Seaweed soup

kimchi



830 kcal 63p 120c 7f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal3

230g chicken breast (raw)

500g cooked rice

kimchi

seaweed soup (1bowl)



130g dragonfruit

200g mixed berries

35g honey

(blended)



1160 kcal 64p 205c 7f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Meal4

50g Protein Oats

1 scoop whey

35g honey

300ml lite milk



460 kcal 40p 70c 7f



Total

Calories: 3627 kcal

Protein: 240 g

Carbs: 590 g

Fat: 34 g

good weight on lat pulls and lets push that to 600 carbs you're very close @doheon

 

[Mobster]

Do what needs to be done vs doing what you 'like'. Or change gyms

 

[stevesmi]

@doheon I have always enjoyed A good pulling day. As your gym doesn't have good rowing machines, might have to get creative like you said and do things a little unconventional.

7/4/26

Pull day today and I have to say, it wasnt my most enjoyable or good lifts today. My gym lacks alot of rowing machines so there is not alot of variety to use, plus im not really a fan of any cable rows variations. Im moving places on april 20th and gyms as well to a better one so I hope once that happens my pull days will get a bit better





Pinned:

0.19ml TestE400

1ml TrenA100





Morning BP

125sys/66dia



600ml water with every meal



Meal1:

100g protein oats

1 scoops whey

25g honey

350ml lite milk



670 kcal 56p 90c 11f



Meal2

430g cooked rice

250g chicken breast (raw)

Seaweed soup

kimchi



830 kcal 63p 120c 7f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal3

230g chicken breast (raw)

500g cooked rice

kimchi

seaweed soup (1bowl)



130g dragonfruit

200g mixed berries

35g honey

(blended)



1160 kcal 64p 205c 7f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Meal4

50g Protein Oats

1 scoop whey

35g honey

300ml lite milk



460 kcal 40p 70c 7f



Total

Calories: 3627 kcal

Protein: 240 g

Carbs: 590 g

Fat: 34 g

 

[ceo]

7/4/26

Pull day today and I have to say, it wasnt my most enjoyable or good lifts today. My gym lacks alot of rowing machines so there is not alot of variety to use, plus im not really a fan of any cable rows variations. Im moving places on april 20th and gyms as well to a better one so I hope once that happens my pull days will get a bit better





Pinned:

0.19ml TestE400

1ml TrenA100





Morning BP

125sys/66dia



600ml water with every meal



Meal1:

100g protein oats

1 scoops whey

25g honey

350ml lite milk



670 kcal 56p 90c 11f



Meal2

430g cooked rice

250g chicken breast (raw)

Seaweed soup

kimchi



830 kcal 63p 120c 7f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal3

230g chicken breast (raw)

500g cooked rice

kimchi

seaweed soup (1bowl)



130g dragonfruit

200g mixed berries

35g honey

(blended)



1160 kcal 64p 205c 7f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Meal4

50g Protein Oats

1 scoop whey

35g honey

300ml lite milk



460 kcal 40p 70c 7f



Total

Calories: 3627 kcal

Protein: 240 g

Carbs: 590 g

Fat: 34 g

Rose, hell yeah, this one is looking fantastic! The meals are on point and I like your calories that you're putting together. @doheon

 

[ROIDDERS]

7/4/26

Pull day today and I have to say, it wasnt my most enjoyable or good lifts today. My gym lacks alot of rowing machines so there is not alot of variety to use, plus im not really a fan of any cable rows variations. Im moving places on april 20th and gyms as well to a better one so I hope once that happens my pull days will get a bit better





Pinned:

0.19ml TestE400

1ml TrenA100





Morning BP

125sys/66dia



600ml water with every meal



Meal1:

100g protein oats

1 scoops whey

25g honey

350ml lite milk



670 kcal 56p 90c 11f



Meal2

430g cooked rice

250g chicken breast (raw)

Seaweed soup

kimchi



830 kcal 63p 120c 7f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal3

230g chicken breast (raw)

500g cooked rice

kimchi

seaweed soup (1bowl)



130g dragonfruit

200g mixed berries

35g honey

(blended)



1160 kcal 64p 205c 7f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Meal4

50g Protein Oats

1 scoop whey

35g honey

300ml lite milk



460 kcal 40p 70c 7f



Total

Calories: 3627 kcal

Protein: 240 g

Carbs: 590 g

Fat: 34 g

Seaweed soup now, that is some hardcore stuff right there. @doheon I heard that stuff has really good minerals and iodine in it.

 

[doheon]

8/4/26

Side/rear delt + legs today, kept the same weight for my lateral raises but was able to do alot more reps than normal, leg press weight jumped up, hamstring curls I decided to lower the weight in exchange for alot more reps and a better pump. leg ext weight stayed the same as i used most of my energy for two new top sets on legpress. Pretty fun day today.



Diet: managed to get in 630g carbs today which was alot more managable than i thought.



!! I am going on a trip with some friend for the weekend in melbourne so I wont be making any logs for a bit but will get straight back on track when i am back. I dont smoke or drink so I wont be doing any of that on my trip, and will try to maintain a highcarb high protein low fat diet to the best of my abilities





Pinned:

nothing





Morning BP

125sys/66dia (again)



600ml water with every meal



Meal1:

100g protein oats

1 scoops whey

25g honey

350ml lite milk



670 kcal 56p 90c 11f



Meal2

250g cooked rice

180g chicken breast (raw)

Seaweed soup

kimchi



1 cocobella coconut water (1L)



860 kcal 62p 125c 6f



Meal3

200g Mixed berries

150g dragonfruit

35g honey



310 kcal 3p 77c 1f



Meal4

250g cooked rice

180g chicken breast (raw)

Seaweed soup

kimchi



610 kcal 61p 75c 7f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal5

180g chicken breast (raw)

370g cooked rice

kimchi

seaweed soup (1bowl)



804 kcal 60p 107c 7f



130g dragonfruit

200g mixed berries

35g honey

(blended)



285 kcal 3p 72c 1f



Meal6

25g Protein Oats

1 scoop whey

20g honey

200ml lite milk



305 kcal 33p 36c 4f



Total

Calories: 4024 kcal

Protein: 278 g

Carbs: 627 g

Fat: 37 g

 

[Ulter]

7/4/26

Pull day today and I have to say, it wasnt my most enjoyable or good lifts today. My gym lacks alot of rowing machines so there is not alot of variety to use, plus im not really a fan of any cable rows variations. Im moving places on april 20th and gyms as well to a better one so I hope once that happens my pull days will get a bit better





Pinned:

0.19ml TestE400

1ml TrenA100





Morning BP

125sys/66dia



600ml water with every meal



Meal1:

100g protein oats

1 scoops whey

25g honey

350ml lite milk



670 kcal 56p 90c 11f



Meal2

430g cooked rice

250g chicken breast (raw)

Seaweed soup

kimchi



830 kcal 63p 120c 7f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal3

230g chicken breast (raw)

500g cooked rice

kimchi

seaweed soup (1bowl)



130g dragonfruit

200g mixed berries

35g honey

(blended)



1160 kcal 64p 205c 7f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Meal4

50g Protein Oats

1 scoop whey

35g honey

300ml lite milk



460 kcal 40p 70c 7f



Total

Calories: 3627 kcal

Protein: 240 g

Carbs: 590 g

Fat: 34 g

@doheon I would swap out that light milk or whatever for some coconut water. Try that instead. I think raw coconut water would be far superior.

 

[2Thick]

630 g of carbs. You can definitely cycle them so tomorrow you can get 300 g if you want. There's no need to keep them high every single day. @doheon

8/4/26

Side/rear delt + legs today, kept the same weight for my lateral raises but was able to do alot more reps than normal, leg press weight jumped up, hamstring curls I decided to lower the weight in exchange for alot more reps and a better pump. leg ext weight stayed the same as i used most of my energy for two new top sets on legpress. Pretty fun day today.



Diet: managed to get in 630g carbs today which was alot more managable than i thought.



!! I am going on a trip with some friend for the weekend in melbourne so I wont be making any logs for a bit but will get straight back on track when i am back. I dont smoke or drink so I wont be doing any of that on my trip, and will try to maintain a highcarb high protein low fat diet to the best of my abilities





Pinned:

nothing





Morning BP

125sys/66dia (again)



600ml water with every meal



Meal1:

100g protein oats

1 scoops whey

25g honey

350ml lite milk



670 kcal 56p 90c 11f



Meal2

250g cooked rice

180g chicken breast (raw)

Seaweed soup

kimchi



1 cocobella coconut water (1L)



860 kcal 62p 125c 6f



Meal3

200g Mixed berries

150g dragonfruit

35g honey



310 kcal 3p 77c 1f



Meal4

250g cooked rice

180g chicken breast (raw)

Seaweed soup

kimchi



610 kcal 61p 75c 7f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal5

180g chicken breast (raw)

370g cooked rice

kimchi

seaweed soup (1bowl)



804 kcal 60p 107c 7f



130g dragonfruit

200g mixed berries

35g honey

(blended)



285 kcal 3p 72c 1f



Meal6

25g Protein Oats

1 scoop whey

20g honey

200ml lite milk



305 kcal 33p 36c 4f



Total

Calories: 4024 kcal

Protein: 278 g

Carbs: 627 g

Fat: 37 g

 

[Noah Wixx]

hit 590 carbs today, i dont know if i can push it past 600 though i wont lie

i could never push to 500 so you got me beat lol

 

[doheon]

630 g of carbs. You can definitely cycle them so tomorrow you can get 300 g if you want. There's no need to keep them high every single day. @doheon

yes sir! on my rest days i lower it to 60-70% of my normal

 

[2Thick]

yes sir! on my rest days i lower it to 60-70% of my normal

carb cycling is a great strategy.

 

[Tiger Salman Khan]

8/4/26

Side/rear delt + legs today, kept the same weight for my lateral raises but was able to do alot more reps than normal, leg press weight jumped up, hamstring curls I decided to lower the weight in exchange for alot more reps and a better pump. leg ext weight stayed the same as i used most of my energy for two new top sets on legpress. Pretty fun day today.



Diet: managed to get in 630g carbs today which was alot more managable than i thought.



!! I am going on a trip with some friend for the weekend in melbourne so I wont be making any logs for a bit but will get straight back on track when i am back. I dont smoke or drink so I wont be doing any of that on my trip, and will try to maintain a highcarb high protein low fat diet to the best of my abilities





Pinned:

nothing





Morning BP

125sys/66dia (again)



600ml water with every meal



Meal1:

100g protein oats

1 scoops whey

25g honey

350ml lite milk



670 kcal 56p 90c 11f



Meal2

250g cooked rice

180g chicken breast (raw)

Seaweed soup

kimchi



1 cocobella coconut water (1L)



860 kcal 62p 125c 6f



Meal3

200g Mixed berries

150g dragonfruit

35g honey



310 kcal 3p 77c 1f



Meal4

250g cooked rice

180g chicken breast (raw)

Seaweed soup

kimchi



610 kcal 61p 75c 7f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal5

180g chicken breast (raw)

370g cooked rice

kimchi

seaweed soup (1bowl)



804 kcal 60p 107c 7f



130g dragonfruit

200g mixed berries

35g honey

(blended)



285 kcal 3p 72c 1f



Meal6

25g Protein Oats

1 scoop whey

20g honey

200ml lite milk



305 kcal 33p 36c 4f



Total

Calories: 4024 kcal

Protein: 278 g

Carbs: 627 g

Fat: 37 g

@doheon Nice work so far...keep progressing.....

 

[ballin2504]

7/4/26

Pull day today and I have to say, it wasnt my most enjoyable or good lifts today. My gym lacks alot of rowing machines so there is not alot of variety to use, plus im not really a fan of any cable rows variations. Im moving places on april 20th and gyms as well to a better one so I hope once that happens my pull days will get a bit better





Pinned:

0.19ml TestE400

1ml TrenA100





Morning BP

125sys/66dia



600ml water with every meal



Meal1:

100g protein oats

1 scoops whey

25g honey

350ml lite milk



670 kcal 56p 90c 11f



Meal2

430g cooked rice

250g chicken breast (raw)

Seaweed soup

kimchi



830 kcal 63p 120c 7f



Intra Workout:

1 Cocobella coconut water



180cal 0p 45c 0f



Meal3

230g chicken breast (raw)

500g cooked rice

kimchi

seaweed soup (1bowl)



130g dragonfruit

200g mixed berries

35g honey

(blended)



1160 kcal 64p 205c 7f



Snack:

Cocobella Coconut water

Beef Jerky



327cal 17p 60c 2f



Meal4

50g Protein Oats

1 scoop whey

35g honey

300ml lite milk



460 kcal 40p 70c 7f



Total

Calories: 3627 kcal

Protein: 240 g

Carbs: 590 g

Fat: 34 g

@doheon love the calories man. Got a lot of protein in. That’s awesome