Start Date: 23rd April 2026
Compounds
Supplements
- Fish Oil: 3g combined EPA+DHA, split into 10am and 10pm
- Vitamin D3: 3000iu (2000iu at 10am, 1000iu at 10pm)
- Vitamin C: 500mg at 10am
- Zinc: 30mg (complete with copper) at 6:30pm
- Magnesium Glycinate: 1.14g at 10pm (dropping this when I run out)
- Creatine: 5g at 9:30pm
Diet & Lifestyle
Diet
I am on my third iteration of my meal plan.
The latest major change was that I developed lactose intolerance(more than likely it was just excess). I had been having a big scoop of skim milk powder with every shake, but have had to drop this. Because I don’t have milk powder to take to work now, and I don’t like whey shakes with water, I’ve switched out to Up&Go's (don’t laugh, I know they still have lactose, but my gut has thanked me).
Meal Prep Note: I do my meal prep on Sundays. I bulk cook 5 nights' worth, then weigh out each container. I always aim for between 650 and 700 cal, with a minimum of 45g of protein.
- This Week: Spaghetti, beef mince meatballs, and mushroom sauce.
- Next Week: Cottage pie with broccoli and cauliflower.
- Last Week: Roasted chicken drumsticks, carrot, potato, and pumpkin.
- Week Before: Beef and bean chilli on roasted potato.
My Monday-to-Friday daily diet is locked in. I tend to under-eat on weekends.
Lifestyle
- Work: Working 10-hour days. In a trade, so it is somewhat physical.
- Sleep: A “good” night's sleep is 7 hours, but more often it's a little over 6 hours.
Goals
- Look good for my beach wedding in November.
- Note: I have never trained for strength.
About Me
- Age/Stats: Late 30s | 5ft 11” | Starting weight: 92kg (of beer belly).
- History: Training on and off (mainly off) since my early 20s. Used to have a skinny nerd build.
Previous Cycle Experience
- Early 20s: First cycle was Test E @ 250mg per week.
- Late 20s: Did a Test E + Tren A cycle.
- Early 30s: Did a Sustanon 250 cycle.
Training Routine
I do 4 days a week in the gym and 1 day a week doing ~45mins of cardio (normally a fast-paced walk up the hill, run down). I have just switched to a Les Mills Gym, and I plan on doing a minimum of one class a week (BodyBalance / Shapes) to help my lower back.
I don’t have a set schedule (e.g., Monday does not always equal chest).
I do less free-weights these days as I had shoulder surgery. I don’t squat or deadlift anymore as I’ve got a f**ked lower back(getting better).
Chest + Triceps
- Flat bench press
- Incline bench press
- Decline bench press
- Dumbbell flyes
- Front dips
- Back dips
- Tricep rope pulldowns
Back + Biceps
- Wide-grip lat pulldown
- Seated cable row
- Bent-over barbell row
- Reverse machine flyes
- Hammer curls
- Incline dumbbell curls
- Preacher curls
Shoulders + Traps
- Side raises
- Front raises
- Machine shoulder press
- Upright barbell row
- Front shrugs (Smith machine)
- Behind shrugs (Smith machine)
- Calf raises
Legs
- Lying leg curls
- Leg extensions
- Barbell hip thrusts
- Leg press
- Hip abductor
- Hip adductor
- Calf raises
Set Structure: I always do 3 sets*. 1st set = 12 reps, 2nd set = 10 reps with increased weight, 3rd set = 6 to 8 reps heaviest weight.
I haven’t been tracking my max weight, but I will start.
*When I can, I'll do a 4th set of left side only.
Progress to Date
I just got my lady to re-measure me. My biceps, thighs, and calves are all up more than 1cm. My left side has grown more than my right (where possible, I do a 4th set for the left side only).
- Chest: Down 1cm , but that's because I’m losing my "bitch tits."
- Waist (measured at belly button): 104.5cm → 98cm (-6.5cm)
- Weight: Weighed in at 95kg last night. Overall up 3kg, but half of that is probably water weight.
This is the first cycle that I am in a calorie deficit, and it’s really hard.
Pics attached:-
-Meal plan
-Photo of me ~5 years ago at the end of my Sust cycle
-Current photo (last night)
-Pre-cycle (approx 3 months ago) I didn’t take any posed before-photos because I didn’t want to look at my own fat gut.
Future
I am about to do my second order with @AuStarLabs . I will increase Test to 500mg per week, and deca to 200mg per week. As suggested by Rob (thank you), I will phase out the Deca, have a little break from the 19-Nors, move into TrenE for a final cut. I will start a Nolvadex PCT approx 6 weeks before wedding.
I am going to run another cycle in the new year (Test and Deca again).
Please let me know if there's any more info I should have added in this log.
Also, what updates are expected. Else, I'll probably just post any changes to diet / workout schedule, and pics.
Thanks EVO family and thanks Rob and team
@AuStarLabs