Approved Log Almost-Vegan Diet and Training Log - Pre-cycle

[Boofy]

Hey crew,

First log & spiel so please bear with me.

TRT, HGH, more Peptides or something else?
Appreciate your time & thoughts legends.


Stats:
41 years old
189cm
83-85kg
15% BF (Hume Scales weekly)
Sleep 6-7 hours on average - needs attention
HRV has been tanking last 6 months, currently 40.


What Brought Me Here – Trying to Fix
Recently I started taking peptides after having some anecdotal cognition/ memory decline/ general inflammation from accumulative stress, again anecdotal & noticed I was getting softer with very small but general increases in BF with no real lifestyle changes.

I've had my bloods done every year since 2019 by my local GP- see attached most recent Test score. Note they are the highest (marginally) they have been since starting bloods in 2019.

My SHBG seems high & always has been (recently started taking Boron to remedy)

I work shift work (in the Fireys) so sleep is often affected & I run a medium sized e-com business on the side which caused a huge amount of stress in 2025 due to unforeseen growth/ under staffing, etc.

I don't believe I have symptoms of low T, energy & drive feels good, gym sessions, boners & hunger are solid, libido feels sky high - to the point if it was to increase it would be unsafe for my wife to be round me. My thinking is to get on-top of stress & bring down SHBG which should bring up my Free T to somewhere in the low-mid 400's. Total T seems ok but happy to be told otherwise.


Current Bloods for T (attached):
TOTAL 25.6
FREE 369
SHBG 63


Training Goals:
Put on more muscle (say 87-90kg) and get BF down to 11-13%
Improve brain fog & cognition.
Implement some new protocols as required
Dial back stress
Minimalist approach if possible- don’t want to be taking lots & lots of things if possible


Training Background:
Been training (weights, intervals, general conditioning) since my early 20's, skate & surf still. Much of my adult life has revolved around a decent training regime & consistency as it’s always been the key driver in a better me in all elements of life.
No serious injuries, ailments or health problems over the journey excepting kidney stones at 23. No current medications or allergies.


Gear/ Cycle Background:
Have never touched gear, TRT, HGH or the like however have recently started using peptides 4 weeks ago (see below for my stack) which has led me to looking into other things which may help improve things after feeling off for the previous 12 months & wanting to optimize things as I age.
Longevity & aesthetics are both front of mind.


Current Food:
Follow a plant based vegan diet (9 years now) excepting eggs of which I have 8-12 a day (4-6 yolks)
Lots of tempeh, tofu, beans, rice & veg - very limited processed vegan meats (once a fortnight if that)
Plenty of water & salt.
Dark chocolate (90%) on occasion
Food is pretty boring for me but structured & good for the most part.


Current Training:
Played round with all the bro splits over the journey however I'm three weeks into a 12-week full body block which I'm really enjoying after a previous cycle of Push, Pull, Legs. See below:

3 Days Weights | 2-3 Days of Fasted Zone 2 sessions in morning between training days (60 minutes)
All working sets 1-2 RIR. 2 min rest between sets.

• Day A

- Incline BB Press 3 x 6-8
- Trap Bar Deadlift (low pull) 3 x 6-8
- One Arm DB Row 3 x 8-10
- DB Step Ups 20” 3 x 8-12
- DB Hammer Curls 3 x 8-12
- BW Dips 3 x 10-15

• Day B

- Flat BB Press 3 x 6-8
- Leg Press 4 x 8-12
- Seated Row (neutral grip) 3 x 8-10
- Hamstring Curls 3 x 8-15
- EZ Bar Curls 3 x 8-12
- Ezy Bar Skull Crushers 3 x 8-12

• Day C

- BB OH Press 3 x 6-8
- Romanian Deadlift 3 x 8-10
- Weight Chin Ups 3 x 6-8
- BB Reverse Lunges 3 x 8-10
- Weighted Dips 3 x 6-8
- DB Lateral Raises 3 x 10-15

Cardio
2-3x Zone 2 days on either stepper, assault bike or tready (60 minutes)

I was doing a 1x Sprint Session and 1x Bulgarian 4x4 sessions (assault bike) weekly but I've scrapped both sessions for the moment as CNS stress/ load vs Recovery as suggested via ChatGPT was not beneficial so added in an extra Zone 2 day making it three.
Sauna 3-4 week (paused ATM)
Cold Plunge 3-4 week (paused ATM)


Current Supplements:
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Current Peptides – As of January 16th (Currently Wk 4):
Reta 1.5mg weekly - until 11-13% achieved (I don't plan to increase dosage but happy to be told otherwise)
BPC 250mcg daily - 8 week on then off for 8 then on again
TB500 5mg weekly (two doses) - 8 week on then off for 8 then on again
TA-1 4.5mg weekly (three doses) - 8-10 week on then off until required.
MOTSC - Came off after 3 weeks on recommendation of ChatGPT. Too much AMPK signaling with current training/ stress load vs recovery load.

*general thoughts; joints feel really good. Stiffness & morning aches reduced significantly. What usually takes movement & blood flow to get freedom in hips/ ankles & lower back in the mornings seems drastically better from the moment I get up.
No energy spikes or changes in mood – less general hunger & urge to eat.
More conscious thought around calorie intake to meet food requirements.


Summary:
Always been a hard gainer of muscle & not really wanting to do a cycle of gear but happy to hear suggestions of options & thoughts.
Be nice to put on 5kg of muscle & harden up a bit more.
I have no issues with going the TRT, HGH route if & when it is required however I'm cautious of not starting that journey prematurely.
I just want to remain strong, in the water & capable forever - I have 3 young girls so need to be a killer until the end.

Appreciate the thoughts.

Cheers crew,
Boof

 

[Dreamer]

Hey mate, nice start to the log, at your age I cant see why you wouldnt start TRT, your free test level is not amazing, and to be honest probably why you find it hard to gain muscle, you would likely be in better health running TRT and HGH at reasonable doses and your training would yield better results.

I agree, no need to jump into Peds just yet - honestly the results you would get from optimising your hormones alone would be outstanding.

I would love to see your macros and calories - plant based protein is not always complete in my knowledge - albeit I dont know a ton about that

 

[LevButlerov]

Hey crew,

First log & spiel so please bear with me.

TRT, HGH, more Peptides or something else?
Appreciate your time & thoughts legends.


Stats:
41 years old
189cm
83-85kg
15% BF (Hume Scales weekly)
Sleep 6-7 hours on average - needs attention
HRV has been tanking last 6 months, currently 40.


What Brought Me Here – Trying to Fix
Recently I started taking peptides after having some anecdotal cognition/ memory decline/ general inflammation from accumulative stress, again anecdotal & noticed I was getting softer with very small but general increases in BF with no real lifestyle changes.

I've had my bloods done every year since 2019 by my local GP- see attached most recent Test score. Note they are the highest (marginally) they have been since starting bloods in 2019.

My SHBG seems high & always has been (recently started taking Boron to remedy)

I work shift work (in the Fireys) so sleep is often affected & I run a medium sized e-com business on the side which caused a huge amount of stress in 2025 due to unforeseen growth/ under staffing, etc.

I don't believe I have symptoms of low T, energy & drive feels good, gym sessions, boners & hunger are solid, libido feels sky high - to the point if it was to increase it would be unsafe for my wife to be round me. My thinking is to get on-top of stress & bring down SHBG which should bring up my Free T to somewhere in the low-mid 400's. Total T seems ok but happy to be told otherwise.


Current Bloods for T (attached):
TOTAL 25.6
FREE 369
SHBG 63


Training Goals:
Put on more muscle (say 87-90kg) and get BF down to 11-13%
Improve brain fog & cognition.
Implement some new protocols as required
Dial back stress
Minimalist approach if possible- don’t want to be taking lots & lots of things if possible


Training Background:
Been training (weights, intervals, general conditioning) since my early 20's, skate & surf still. Much of my adult life has revolved around a decent training regime & consistency as it’s always been the key driver in a better me in all elements of life.
No serious injuries, ailments or health problems over the journey excepting kidney stones at 23. No current medications or allergies.


Gear/ Cycle Background:
Have never touched gear, TRT, HGH or the like however have recently started using peptides 4 weeks ago (see below for my stack) which has led me to looking into other things which may help improve things after feeling off for the previous 12 months & wanting to optimize things as I age.
Longevity & aesthetics are both front of mind.


Current Food:
Follow a plant based vegan diet (9 years now) excepting eggs of which I have 8-12 a day (4-6 yolks)
Lots of tempeh, tofu, beans, rice & veg - very limited processed vegan meats (once a fortnight if that)
Plenty of water & salt.
Dark chocolate (90%) on occasion
Food is pretty boring for me but structured & good for the most part.


Current Training:
Played round with all the bro splits over the journey however I'm three weeks into a 12-week full body block which I'm really enjoying after a previous cycle of Push, Pull, Legs. See below:

3 Days Weights | 2-3 Days of Fasted Zone 2 sessions in morning between training days (60 minutes)
All working sets 1-2 RIR. 2 min rest between sets.

• Day A

- Incline BB Press 3 x 6-8
- Trap Bar Deadlift (low pull) 3 x 6-8
- One Arm DB Row 3 x 8-10
- DB Step Ups 20” 3 x 8-12
- DB Hammer Curls 3 x 8-12
- BW Dips 3 x 10-15

• Day B

- Flat BB Press 3 x 6-8
- Leg Press 4 x 8-12
- Seated Row (neutral grip) 3 x 8-10
- Hamstring Curls 3 x 8-15
- EZ Bar Curls 3 x 8-12
- Ezy Bar Skull Crushers 3 x 8-12

• Day C

- BB OH Press 3 x 6-8
- Romanian Deadlift 3 x 8-10
- Weight Chin Ups 3 x 6-8
- BB Reverse Lunges 3 x 8-10
- Weighted Dips 3 x 6-8
- DB Lateral Raises 3 x 10-15

Cardio
2-3x Zone 2 days on either stepper, assault bike or tready (60 minutes)

I was doing a 1x Sprint Session and 1x Bulgarian 4x4 sessions (assault bike) weekly but I've scrapped both sessions for the moment as CNS stress/ load vs Recovery as suggested via ChatGPT was not beneficial so added in an extra Zone 2 day making it three.
Sauna 3-4 week (paused ATM)
Cold Plunge 3-4 week (paused ATM)


Current Supplements:
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Current Peptides – As of January 16th (Currently Wk 4):
Reta 1.5mg weekly - until 11-13% achieved (I don't plan to increase dosage but happy to be told otherwise)
BPC 250mcg daily - 8 week on then off for 8 then on again
TB500 5mg weekly (two doses) - 8 week on then off for 8 then on again
TA-1 4.5mg weekly (three doses) - 8-10 week on then off until required.
MOTSC - Came off after 3 weeks on recommendation of ChatGPT. Too much AMPK signaling with current training/ stress load vs recovery load.

*general thoughts; joints feel really good. Stiffness & morning aches reduced significantly. What usually takes movement & blood flow to get freedom in hips/ ankles & lower back in the mornings seems drastically better from the moment I get up.
No energy spikes or changes in mood – less general hunger & urge to eat.
More conscious thought around calorie intake to meet food requirements.


Summary:
Always been a hard gainer of muscle & not really wanting to do a cycle of gear but happy to hear suggestions of options & thoughts.
Be nice to put on 5kg of muscle & harden up a bit more.
I have no issues with going the TRT, HGH route if & when it is required however I'm cautious of not starting that journey prematurely.
I just want to remain strong, in the water & capable forever - I have 3 young girls so need to be a killer until the end.

Appreciate the thoughts.

Cheers crew,
Boof

Good log start @Boofy thank you for sharing, please add pics of you face blurred so we can see your base and get log approved

 

[Boofy]

Couple of pics for reference — Jan 2026
@LevButlerov, appreciate the support brother.

Boof

 

[Boofy]

Hey mate, nice start to the log, at your age I cant see why you wouldnt start TRT, your free test level is not amazing, and to be honest probably why you find it hard to gain muscle, you would likely be in better health running TRT and HGH at reasonable doses and your training would yield better results.

I agree, no need to jump into Peds just yet - honestly the results you would get from optimising your hormones alone would be outstanding.

I would love to see your macros and calories - plant based protein is not always complete in my knowledge - albeit I dont know a ton about that

Hey bro, appreciate that.
I'm just unsure of the true benefit at this point- my Total T level seems pretty decent so I'm producing at a decent rate, if I bring down SHBG I figure I should see a good spike in my Free T and I'm symptom free for the most part.

Hard to know if brain fog/ cognition/ muscle gain is related to stress/ running a business/ not enough sleep & shift work factors.
I sit on the fence week to week - get on TRT to optimize then the following why do it when most of my foundation pillars feel solid.

Also, the timeline it takes to find your true dosage base leaves me with another question mark.
Seems common for guys to be several years into their TRT journey & still working out the dosage right for them, some get no benefit, others get benefit then with a tonne of side effects.

What's your journey been like? Any thoughts on the above.
This week I'm going to get a more comprehensive set of labs done as my current GP only covers off the basics.
Anywhere you'd suggest (AU based)

 

[Dreamer]

It is probably a bit of both man, you could absolutely optimise and get some benefit out of that, I guess it just depends on what you are personally ready to commit to, if fertility isnt an issue for you, you dont mind the idea of lifelong injections, I think from a quality of life and health perspective you’d benefit alot from a HONEST trt dose - not 200mg, not 250mg etc but whatever it takes to get you to the top of the reference range.

My journey has been great, it was a no brainer for me, I went straight to the TRT route as I was sick of feeling like shit, but I also probably could of optimised, but all of the rest was things I was willing to accept or work around.

My energy, mood, physique, health and general enjoyment for life has never been better.

I would suggest going to imedical and ordering one of the BB2 or 3 panels and posting the results here so we can guide a bit more.

 

[Boofy]

@Dreamer - I have no issues with lifelong injections if they elevate quality of life & output. I have three young girls mate, I sneeze on my wife and she gets pregnant so if we could down regulate fertility that would be killer.

Just looked at 'Imedical' BB2 - anything else you think I should add in there or that will give you and the lads a complete overview of what you're working with?

Good to hear that - lots of good momentum & happiness behind you... Bravo!

 

[Kopite67]

Hey crew,

First log & spiel so please bear with me.

TRT, HGH, more Peptides or something else?
Appreciate your time & thoughts legends.


Stats:
41 years old
189cm
83-85kg
15% BF (Hume Scales weekly)
Sleep 6-7 hours on average - needs attention
HRV has been tanking last 6 months, currently 40.


What Brought Me Here – Trying to Fix
Recently I started taking peptides after having some anecdotal cognition/ memory decline/ general inflammation from accumulative stress, again anecdotal & noticed I was getting softer with very small but general increases in BF with no real lifestyle changes.

I've had my bloods done every year since 2019 by my local GP- see attached most recent Test score. Note they are the highest (marginally) they have been since starting bloods in 2019.

My SHBG seems high & always has been (recently started taking Boron to remedy)

I work shift work (in the Fireys) so sleep is often affected & I run a medium sized e-com business on the side which caused a huge amount of stress in 2025 due to unforeseen growth/ under staffing, etc.

I don't believe I have symptoms of low T, energy & drive feels good, gym sessions, boners & hunger are solid, libido feels sky high - to the point if it was to increase it would be unsafe for my wife to be round me. My thinking is to get on-top of stress & bring down SHBG which should bring up my Free T to somewhere in the low-mid 400's. Total T seems ok but happy to be told otherwise.


Current Bloods for T (attached):
TOTAL 25.6
FREE 369
SHBG 63


Training Goals:
Put on more muscle (say 87-90kg) and get BF down to 11-13%
Improve brain fog & cognition.
Implement some new protocols as required
Dial back stress
Minimalist approach if possible- don’t want to be taking lots & lots of things if possible


Training Background:
Been training (weights, intervals, general conditioning) since my early 20's, skate & surf still. Much of my adult life has revolved around a decent training regime & consistency as it’s always been the key driver in a better me in all elements of life.
No serious injuries, ailments or health problems over the journey excepting kidney stones at 23. No current medications or allergies.


Gear/ Cycle Background:
Have never touched gear, TRT, HGH or the like however have recently started using peptides 4 weeks ago (see below for my stack) which has led me to looking into other things which may help improve things after feeling off for the previous 12 months & wanting to optimize things as I age.
Longevity & aesthetics are both front of mind.


Current Food:
Follow a plant based vegan diet (9 years now) excepting eggs of which I have 8-12 a day (4-6 yolks)
Lots of tempeh, tofu, beans, rice & veg - very limited processed vegan meats (once a fortnight if that)
Plenty of water & salt.
Dark chocolate (90%) on occasion
Food is pretty boring for me but structured & good for the most part.


Current Training:
Played round with all the bro splits over the journey however I'm three weeks into a 12-week full body block which I'm really enjoying after a previous cycle of Push, Pull, Legs. See below:

3 Days Weights | 2-3 Days of Fasted Zone 2 sessions in morning between training days (60 minutes)
All working sets 1-2 RIR. 2 min rest between sets.

• Day A

- Incline BB Press 3 x 6-8
- Trap Bar Deadlift (low pull) 3 x 6-8
- One Arm DB Row 3 x 8-10
- DB Step Ups 20” 3 x 8-12
- DB Hammer Curls 3 x 8-12
- BW Dips 3 x 10-15

• Day B

- Flat BB Press 3 x 6-8
- Leg Press 4 x 8-12
- Seated Row (neutral grip) 3 x 8-10
- Hamstring Curls 3 x 8-15
- EZ Bar Curls 3 x 8-12
- Ezy Bar Skull Crushers 3 x 8-12

• Day C

- BB OH Press 3 x 6-8
- Romanian Deadlift 3 x 8-10
- Weight Chin Ups 3 x 6-8
- BB Reverse Lunges 3 x 8-10
- Weighted Dips 3 x 6-8
- DB Lateral Raises 3 x 10-15

Cardio
2-3x Zone 2 days on either stepper, assault bike or tready (60 minutes)

I was doing a 1x Sprint Session and 1x Bulgarian 4x4 sessions (assault bike) weekly but I've scrapped both sessions for the moment as CNS stress/ load vs Recovery as suggested via ChatGPT was not beneficial so added in an extra Zone 2 day making it three.
Sauna 3-4 week (paused ATM)
Cold Plunge 3-4 week (paused ATM)


Current Supplements:
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Current Peptides – As of January 16th (Currently Wk 4):
Reta 1.5mg weekly - until 11-13% achieved (I don't plan to increase dosage but happy to be told otherwise)
BPC 250mcg daily - 8 week on then off for 8 then on again
TB500 5mg weekly (two doses) - 8 week on then off for 8 then on again
TA-1 4.5mg weekly (three doses) - 8-10 week on then off until required.
MOTSC - Came off after 3 weeks on recommendation of ChatGPT. Too much AMPK signaling with current training/ stress load vs recovery load.

*general thoughts; joints feel really good. Stiffness & morning aches reduced significantly. What usually takes movement & blood flow to get freedom in hips/ ankles & lower back in the mornings seems drastically better from the moment I get up.
No energy spikes or changes in mood – less general hunger & urge to eat.
More conscious thought around calorie intake to meet food requirements.


Summary:
Always been a hard gainer of muscle & not really wanting to do a cycle of gear but happy to hear suggestions of options & thoughts.
Be nice to put on 5kg of muscle & harden up a bit more.
I have no issues with going the TRT, HGH route if & when it is required however I'm cautious of not starting that journey prematurely.
I just want to remain strong, in the water & capable forever - I have 3 young girls so need to be a killer until the end.

Appreciate the thoughts.

Cheers crew,
Boof

Welcome to Evo brother. Great start to the log. @Dreamer has covered everything I would say as far as TRT and PEDs go at this stage. I think a new blood test will be beneficial to how everything is tracking so awesome that you are looking at that.
I can only add my personal reason for starting TRT as well and it pretty much the same. I had no energy, I felt like crap more often than not, the brain fog was real and I figured there had to be a better way. I started TRT and have never really looked back.
As your Evo journey continues I can see a couple of training things I might suggest to look at, however to begin with welcome to the Evo Fam brother, you will get all the support, knowledge and help you need that is guaranteed
@Allupfromhere @HarleyGuy @Pigsy

 

[Dreamer]

@Dreamer - I have no issues with lifelong injections if they elevate quality of life & output. I have three young girls mate, I sneeze on my wife and she gets pregnant so if we could down regulate fertility that would be killer.

Just looked at 'Imedical' BB2 - anything else you think I should add in there or that will give you and the lads a complete overview of what you're working with?

Good to hear that - lots of good momentum & happiness behind you... Bravo!

Thank you brother! It has been a really enjoyable journey and I hope its going to be the same for you - you are starting in a much much better spot than I was, your already 90% of the way there.

I went back and had a good look, BB3 V2 would probably be the best panel to tell a full story and if you want to really check out every angle, adding thyroid panels (Ft3, tsh and Ft4) and iron studies would cover nearly everything I can imagine would potentially be causing your symptoms.

 

[Boofy]

Welcome to Evo brother. Great start to the log. @Dreamer has covered everything I would say as far as TRT and PEDs go at this stage. I think a new blood test will be beneficial to how everything is tracking so awesome that you are looking at that.
I can only add my personal reason for starting TRT as well and it pretty much the same. I had no energy, I felt like crap more often than not, the brain fog was real and I figured there had to be a better way. I started TRT and have never really looked back.
As your Evo journey continues I can see a couple of training things I might suggest to look at, however to begin with welcome to the Evo Fam brother, you will get all the support, knowledge and help you need that is guaranteed
@Allupfromhere @HarleyGuy @Pigsy

@Kopite67 - thanks for jumping in & the welcome. Cool corner of the internet you all have here.
I'm going to get some more elaborate bloods as suggested this week so we can go a bit deeper on where things sit.

Always happy to hear training critiques brother so send them down the pipe if & when you desire.
No fragile ego over here, left that in my 30's.

 

[Boofy]

Thank you brother! It has been a really enjoyable journey and I hope its going to be the same for you - you are starting in a much much better spot than I was, your already 90% of the way there.

I went back and had a good look, BB3 V2 would probably be the best panel to tell a full story and if you want to really check out every angle, adding thyroid panels (Ft3, tsh and Ft4) and iron studies would cover nearly everything I can imagine would potentially be causing your symptoms.

@Dreamer perfect brother. I'll have the bloods booked & sorted this week.

 

[Kopite67]

@Kopite67 - thanks for jumping in & the welcome. Cool corner of the internet you all have here.
I'm going to get some more elaborate bloods as suggested this week so we can go a bit deeper on where things sit.

Always happy to hear training critiques brother so send them down the pipe if & when you desire.
No fragile ego over here, left that in my 30's.

Awesome outlook brother. My question centred around the full body nature of the exercise set up on all 3 days. It is not something utilised often and limits rest to the various body areas. Is this a deliberate ploy because of your profession or does this just work for you?

 

[LevButlerov]

Hey crew,

First log & spiel so please bear with me.

TRT, HGH, more Peptides or something else?
Appreciate your time & thoughts legends.


Stats:
41 years old
189cm
83-85kg
15% BF (Hume Scales weekly)
Sleep 6-7 hours on average - needs attention
HRV has been tanking last 6 months, currently 40.


What Brought Me Here – Trying to Fix
Recently I started taking peptides after having some anecdotal cognition/ memory decline/ general inflammation from accumulative stress, again anecdotal & noticed I was getting softer with very small but general increases in BF with no real lifestyle changes.

I've had my bloods done every year since 2019 by my local GP- see attached most recent Test score. Note they are the highest (marginally) they have been since starting bloods in 2019.

My SHBG seems high & always has been (recently started taking Boron to remedy)

I work shift work (in the Fireys) so sleep is often affected & I run a medium sized e-com business on the side which caused a huge amount of stress in 2025 due to unforeseen growth/ under staffing, etc.

I don't believe I have symptoms of low T, energy & drive feels good, gym sessions, boners & hunger are solid, libido feels sky high - to the point if it was to increase it would be unsafe for my wife to be round me. My thinking is to get on-top of stress & bring down SHBG which should bring up my Free T to somewhere in the low-mid 400's. Total T seems ok but happy to be told otherwise.


Current Bloods for T (attached):
TOTAL 25.6
FREE 369
SHBG 63


Training Goals:
Put on more muscle (say 87-90kg) and get BF down to 11-13%
Improve brain fog & cognition.
Implement some new protocols as required
Dial back stress
Minimalist approach if possible- don’t want to be taking lots & lots of things if possible


Training Background:
Been training (weights, intervals, general conditioning) since my early 20's, skate & surf still. Much of my adult life has revolved around a decent training regime & consistency as it’s always been the key driver in a better me in all elements of life.
No serious injuries, ailments or health problems over the journey excepting kidney stones at 23. No current medications or allergies.


Gear/ Cycle Background:
Have never touched gear, TRT, HGH or the like however have recently started using peptides 4 weeks ago (see below for my stack) which has led me to looking into other things which may help improve things after feeling off for the previous 12 months & wanting to optimize things as I age.
Longevity & aesthetics are both front of mind.


Current Food:
Follow a plant based vegan diet (9 years now) excepting eggs of which I have 8-12 a day (4-6 yolks)
Lots of tempeh, tofu, beans, rice & veg - very limited processed vegan meats (once a fortnight if that)
Plenty of water & salt.
Dark chocolate (90%) on occasion
Food is pretty boring for me but structured & good for the most part.


Current Training:
Played round with all the bro splits over the journey however I'm three weeks into a 12-week full body block which I'm really enjoying after a previous cycle of Push, Pull, Legs. See below:

3 Days Weights | 2-3 Days of Fasted Zone 2 sessions in morning between training days (60 minutes)
All working sets 1-2 RIR. 2 min rest between sets.

• Day A

- Incline BB Press 3 x 6-8
- Trap Bar Deadlift (low pull) 3 x 6-8
- One Arm DB Row 3 x 8-10
- DB Step Ups 20” 3 x 8-12
- DB Hammer Curls 3 x 8-12
- BW Dips 3 x 10-15

• Day B

- Flat BB Press 3 x 6-8
- Leg Press 4 x 8-12
- Seated Row (neutral grip) 3 x 8-10
- Hamstring Curls 3 x 8-15
- EZ Bar Curls 3 x 8-12
- Ezy Bar Skull Crushers 3 x 8-12

• Day C

- BB OH Press 3 x 6-8
- Romanian Deadlift 3 x 8-10
- Weight Chin Ups 3 x 6-8
- BB Reverse Lunges 3 x 8-10
- Weighted Dips 3 x 6-8
- DB Lateral Raises 3 x 10-15

Cardio
2-3x Zone 2 days on either stepper, assault bike or tready (60 minutes)

I was doing a 1x Sprint Session and 1x Bulgarian 4x4 sessions (assault bike) weekly but I've scrapped both sessions for the moment as CNS stress/ load vs Recovery as suggested via ChatGPT was not beneficial so added in an extra Zone 2 day making it three.
Sauna 3-4 week (paused ATM)
Cold Plunge 3-4 week (paused ATM)


Current Supplements:
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Current Peptides – As of January 16th (Currently Wk 4):
Reta 1.5mg weekly - until 11-13% achieved (I don't plan to increase dosage but happy to be told otherwise)
BPC 250mcg daily - 8 week on then off for 8 then on again
TB500 5mg weekly (two doses) - 8 week on then off for 8 then on again
TA-1 4.5mg weekly (three doses) - 8-10 week on then off until required.
MOTSC - Came off after 3 weeks on recommendation of ChatGPT. Too much AMPK signaling with current training/ stress load vs recovery load.

*general thoughts; joints feel really good. Stiffness & morning aches reduced significantly. What usually takes movement & blood flow to get freedom in hips/ ankles & lower back in the mornings seems drastically better from the moment I get up.
No energy spikes or changes in mood – less general hunger & urge to eat.
More conscious thought around calorie intake to meet food requirements.


Summary:
Always been a hard gainer of muscle & not really wanting to do a cycle of gear but happy to hear suggestions of options & thoughts.
Be nice to put on 5kg of muscle & harden up a bit more.
I have no issues with going the TRT, HGH route if & when it is required however I'm cautious of not starting that journey prematurely.
I just want to remain strong, in the water & capable forever - I have 3 young girls so need to be a killer until the end.

Appreciate the thoughts.

Cheers crew,
Boof

Couple of pics for reference — Jan 2026
@LevButlerov, appreciate the support brother.

Boof

welcome fully to the EVO family now @Boofy thank you for sharing, you look good in the pic! good base already.
I'll be honest with you in the past 5 years I only had 2 clients vegetarian/vegan. With the eggs in your diet you're a vegetarian not vegan. It's a difficult task with mass gains and protein but we can get this done for sure.

To start, before we jump on any cycle, i see your bloods, did you get e2 tested? I find with high tofu intake ed e2 will go up, any soy for that matter as well.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, right now I only see basic , can you use an app for 2 weeks to track?

Training, are your saying your training never changes and you never go stronger? same reps same weights?
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[Boofy]

Awesome outlook brother. My question centred around the full body nature of the exercise set up on all 3 days. It is not something utilised often and limits rest to the various body areas. Is this a deliberate ploy because of your profession or does this just work for you?

I generally train in 10-12 week blocks then change program structure.
3-5 days lifting with Zone 2 & conditioning days in there too.

Previously to this block was a 12 week block of Push, Pull, Legs. Some Zone 2 in the arvos. 1x Interval Session of Sprints on Treddy and 1x 4x4 on the Assault Bike targeting top range Zone 5.

Previous to that was Upper, Lower, Upper, Lower... less Zone 2 but more emphasis on sprint & high threshold Zone 5 work.

This lifting cycle I've just removed a lot of complexity after feeling off for a while.
Never done a full body split ever but thought would test & see how I responded to it. Thus far I'm enjoying it. Body and recovery feels good along with weight progressions across my lifts.

 

[Boofy]

welcome fully to the EVO family now @Boofy thank you for sharing, you look good in the pic! good base already.
I'll be honest with you in the past 5 years I only had 2 clients vegetarian/vegan. With the eggs in your diet you're a vegetarian not vegan. It's a difficult task with mass gains and protein but we can get this done for sure.

Thanks brother, yea I imagine that would be the case. I should have been clearer, I was completely vegan/ plant based for 7 years.
Re-introduced eggs 2 years ago, I understand the regime isn't the fastest or easiest route to the outcome but I'm sure we'll figure it out.
How did the other crew you worked with go?

To start, before we jump on any cycle, i see your bloods, did you get e2 tested? I find with high tofu intake ed e2 will go up, any soy for that matter as well.

My GP never tested this however I have bloods from Imedical booked for tomorrow morning as suggested by @Dreamer for a more comprehensive view. As soon as I have results I'll drop them in.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, right now I only see basic , can you use an app for 2 weeks to track?

I'll start doing this & get a 2 week snap shot.
It looks like:

Brekky:6 eggs (3-4 yolks), 1 piece of sourdough toast, half avocado

Training, are your saying your training never changes and you never go stronger? same reps same weights?
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[Mobster]

Are you addressing the accumulative stress too?

 

[waggat]

Hey crew,

First log & spiel so please bear with me.

TRT, HGH, more Peptides or something else?
Appreciate your time & thoughts legends.


Stats:
41 years old
189cm
83-85kg
15% BF (Hume Scales weekly)
Sleep 6-7 hours on average - needs attention
HRV has been tanking last 6 months, currently 40.


What Brought Me Here – Trying to Fix
Recently I started taking peptides after having some anecdotal cognition/ memory decline/ general inflammation from accumulative stress, again anecdotal & noticed I was getting softer with very small but general increases in BF with no real lifestyle changes.

I've had my bloods done every year since 2019 by my local GP- see attached most recent Test score. Note they are the highest (marginally) they have been since starting bloods in 2019.

My SHBG seems high & always has been (recently started taking Boron to remedy)

I work shift work (in the Fireys) so sleep is often affected & I run a medium sized e-com business on the side which caused a huge amount of stress in 2025 due to unforeseen growth/ under staffing, etc.

I don't believe I have symptoms of low T, energy & drive feels good, gym sessions, boners & hunger are solid, libido feels sky high - to the point if it was to increase it would be unsafe for my wife to be round me. My thinking is to get on-top of stress & bring down SHBG which should bring up my Free T to somewhere in the low-mid 400's. Total T seems ok but happy to be told otherwise.


Current Bloods for T (attached):
TOTAL 25.6
FREE 369
SHBG 63


Training Goals:
Put on more muscle (say 87-90kg) and get BF down to 11-13%
Improve brain fog & cognition.
Implement some new protocols as required
Dial back stress
Minimalist approach if possible- don’t want to be taking lots & lots of things if possible


Training Background:
Been training (weights, intervals, general conditioning) since my early 20's, skate & surf still. Much of my adult life has revolved around a decent training regime & consistency as it’s always been the key driver in a better me in all elements of life.
No serious injuries, ailments or health problems over the journey excepting kidney stones at 23. No current medications or allergies.


Gear/ Cycle Background:
Have never touched gear, TRT, HGH or the like however have recently started using peptides 4 weeks ago (see below for my stack) which has led me to looking into other things which may help improve things after feeling off for the previous 12 months & wanting to optimize things as I age.
Longevity & aesthetics are both front of mind.


Current Food:
Follow a plant based vegan diet (9 years now) excepting eggs of which I have 8-12 a day (4-6 yolks)
Lots of tempeh, tofu, beans, rice & veg - very limited processed vegan meats (once a fortnight if that)
Plenty of water & salt.
Dark chocolate (90%) on occasion
Food is pretty boring for me but structured & good for the most part.


Current Training:
Played round with all the bro splits over the journey however I'm three weeks into a 12-week full body block which I'm really enjoying after a previous cycle of Push, Pull, Legs. See below:

3 Days Weights | 2-3 Days of Fasted Zone 2 sessions in morning between training days (60 minutes)
All working sets 1-2 RIR. 2 min rest between sets.

• Day A

- Incline BB Press 3 x 6-8
- Trap Bar Deadlift (low pull) 3 x 6-8
- One Arm DB Row 3 x 8-10
- DB Step Ups 20” 3 x 8-12
- DB Hammer Curls 3 x 8-12
- BW Dips 3 x 10-15

• Day B

- Flat BB Press 3 x 6-8
- Leg Press 4 x 8-12
- Seated Row (neutral grip) 3 x 8-10
- Hamstring Curls 3 x 8-15
- EZ Bar Curls 3 x 8-12
- Ezy Bar Skull Crushers 3 x 8-12

• Day C

- BB OH Press 3 x 6-8
- Romanian Deadlift 3 x 8-10
- Weight Chin Ups 3 x 6-8
- BB Reverse Lunges 3 x 8-10
- Weighted Dips 3 x 6-8
- DB Lateral Raises 3 x 10-15

Cardio
2-3x Zone 2 days on either stepper, assault bike or tready (60 minutes)

I was doing a 1x Sprint Session and 1x Bulgarian 4x4 sessions (assault bike) weekly but I've scrapped both sessions for the moment as CNS stress/ load vs Recovery as suggested via ChatGPT was not beneficial so added in an extra Zone 2 day making it three.
Sauna 3-4 week (paused ATM)
Cold Plunge 3-4 week (paused ATM)


Current Supplements:
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Current Peptides – As of January 16th (Currently Wk 4):
Reta 1.5mg weekly - until 11-13% achieved (I don't plan to increase dosage but happy to be told otherwise)
BPC 250mcg daily - 8 week on then off for 8 then on again
TB500 5mg weekly (two doses) - 8 week on then off for 8 then on again
TA-1 4.5mg weekly (three doses) - 8-10 week on then off until required.
MOTSC - Came off after 3 weeks on recommendation of ChatGPT. Too much AMPK signaling with current training/ stress load vs recovery load.

*general thoughts; joints feel really good. Stiffness & morning aches reduced significantly. What usually takes movement & blood flow to get freedom in hips/ ankles & lower back in the mornings seems drastically better from the moment I get up.
No energy spikes or changes in mood – less general hunger & urge to eat.
More conscious thought around calorie intake to meet food requirements.


Summary:
Always been a hard gainer of muscle & not really wanting to do a cycle of gear but happy to hear suggestions of options & thoughts.
Be nice to put on 5kg of muscle & harden up a bit more.
I have no issues with going the TRT, HGH route if & when it is required however I'm cautious of not starting that journey prematurely.
I just want to remain strong, in the water & capable forever - I have 3 young girls so need to be a killer until the end.

Appreciate the thoughts.

Cheers crew,
Boof

Hey mate, welcome to Evo. Great start to your log. Lots of useful information.

@Dreamer has done an awesome job covering a lot of stuff on TRT.

The things that jumps out at me most is the stress. That can definitely cause issues with your energy, physique etc.

Will be good to see what a complete blood panel shows. As @Dreamer said, imedical has everything covered. Definitely get something with a full thyroid panel.

I'm not the biggest fan of full body workouts (mainly because I'm interested in body building) but they are a legitimate training method. I like that you aren't going overboard with the number of exercises. Just sticking to the basics.

 

[Boofy]

welcome fully to the EVO family now @Boofy thank you for sharing, you look good in the pic! good base already.
I'll be honest with you in the past 5 years I only had 2 clients vegetarian/vegan. With the eggs in your diet you're a vegetarian not vegan. It's a difficult task with mass gains and protein but we can get this done for sure.

Thanks brother, yea I imagine that would be the case. I should have been clearer, I was completely vegan/ plant based for 7 years.
Re-introduced eggs 2 years ago, I understand my food regime isn't the fastest or easiest route to the outcome but I'm sure we'll figure it out.
How did the other crew you worked with go?

To start, before we jump on any cycle, i see your bloods, did you get e2 tested? I find with high tofu intake ed e2 will go up, any soy for that matter as well.

My GP never tested this however I have bloods from Imedical booked for tomorrow morning as suggested by @Dreamer for a more comprehensive view. As soon as I have results I'll drop them in.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, right now I only see basic , can you use an app for 2 weeks to track?

I'll start doing this & get a 2 week snap shot.
Basic day looks like:

Brekky :6 eggs (2-3 yolks), 1 piece of sourdough toast
Mid Morning: Protein Shake +Almond Milk
Lunch: 6 eggs (2-3 yolks), 1-2 cups of rice or quinoa, half avocado
Mid Arvo: Banana, Protein Shake + Almond Milk
Dinner: tempeh or tofu dish
Dessert: dark chocolate or banana blueberries and coconut yoghurt

Training, are your saying your training never changes and you never go stronger? same reps same weights?
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.

Again should have been clearer. Goal is always adding more reps then weight to sets. Once I hit the top end rep range for all working sets I add weight to the bar. Progressive overload in reps until rep ranges are topped out. Then add weight and repeat.

Working to almost full failure across all lifts.

Current: Zone 2 - 2-3 sessions ATM . 60min (HR 115-130)

Historically: multiple Zone 5 sessions weekly.
1x Sprints: 20sec on. 40sec off x 15 repeats.
1x 4 x 4 (4min on max HR, 3min off) x 4 times
Dropped the Zone 5 stuff this cycle, at least until week 4-6 as sympathetic dominance seems to be affecting my sleep, recovery, fatigue and HRV.
It may not be this but testing to see if subtracting changes any of the above.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

I take a 500mg Vitamin C with my Iron tab (35mg) first thing in the morning empty stomach as my ferritin levels were low.
The iron tab has 300mg Vitamin C already within giving me 800mg of supplemented Vitamin C daily.

I dont take any digestive supps/ multis/ digestive enzymes/ probiotics or psyllium husk. Only the below:

Supps
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Cheers @LevButlerov - interested to get your thoughts
Boof

 

[Boofy]

Are you addressing the accumulative stress too?

@Mobster I'm not mate- this it what has been really front of mind for me of late.
Between fireys/ shift work + night shift/ business stress, etc - my outlet has always been surfing and smashing myself in the gym though the past 6 months has had me questioning this stress accumulation as I feel more and more fried.

Any thoughts or wisdom?

 

[Boofy]

Hey mate, welcome to Evo. Great start to your log. Lots of useful information.

@Dreamer has done an awesome job covering a lot of stuff on TRT.

The things that jumps out at me most is the stress. That can definitely cause issues with your energy, physique etc.

Will be good to see what a complete blood panel shows. As @Dreamer said, imedical has everything covered. Definitely get something with a full thyroid panel.

I'm not the biggest fan of full body workouts (mainly because I'm interested in body building) but they are a legitimate training method. I like that you aren't going overboard with the number of exercises. Just sticking to the basics.

@waggat thanks brother. Yea the stress load seems to be clearer when it's all on paper.
I've got a full revised panel of bloods including full thyroid coming so will be good to see some reference points.

Thanks for jumping in mate - appreciate the thoughts.

 

[Kopite67]

I generally train in 10-12 week blocks then change program structure.
3-5 days lifting with Zone 2 & conditioning days in there too.

Previously to this block was a 12 week block of Push, Pull, Legs. Some Zone 2 in the arvos. 1x Interval Session of Sprints on Treddy and 1x 4x4 on the Assault Bike targeting top range Zone 5.

Previous to that was Upper, Lower, Upper, Lower... less Zone 2 but more emphasis on sprint & high threshold Zone 5 work.

This lifting cycle I've just removed a lot of complexity after feeling off for a while.
Never done a full body split ever but thought would test & see how I responded to it. Thus far I'm enjoying it. Body and recovery feels good along with weight progressions across my lifts.

Great response brother. You obviously know exactly what works for you and that is awesome. Love how you think things through and are not adverse to changing things up. Much Evo Love bro

 

[stevesmi]

Hey crew,

First log & spiel so please bear with me.

TRT, HGH, more Peptides or something else?
Appreciate your time & thoughts legends.


Stats:
41 years old
189cm
83-85kg
15% BF (Hume Scales weekly)
Sleep 6-7 hours on average - needs attention
HRV has been tanking last 6 months, currently 40.


What Brought Me Here – Trying to Fix
Recently I started taking peptides after having some anecdotal cognition/ memory decline/ general inflammation from accumulative stress, again anecdotal & noticed I was getting softer with very small but general increases in BF with no real lifestyle changes.

I've had my bloods done every year since 2019 by my local GP- see attached most recent Test score. Note they are the highest (marginally) they have been since starting bloods in 2019.

My SHBG seems high & always has been (recently started taking Boron to remedy)

I work shift work (in the Fireys) so sleep is often affected & I run a medium sized e-com business on the side which caused a huge amount of stress in 2025 due to unforeseen growth/ under staffing, etc.

I don't believe I have symptoms of low T, energy & drive feels good, gym sessions, boners & hunger are solid, libido feels sky high - to the point if it was to increase it would be unsafe for my wife to be round me. My thinking is to get on-top of stress & bring down SHBG which should bring up my Free T to somewhere in the low-mid 400's. Total T seems ok but happy to be told otherwise.


Current Bloods for T (attached):
TOTAL 25.6
FREE 369
SHBG 63


Training Goals:
Put on more muscle (say 87-90kg) and get BF down to 11-13%
Improve brain fog & cognition.
Implement some new protocols as required
Dial back stress
Minimalist approach if possible- don’t want to be taking lots & lots of things if possible


Training Background:
Been training (weights, intervals, general conditioning) since my early 20's, skate & surf still. Much of my adult life has revolved around a decent training regime & consistency as it’s always been the key driver in a better me in all elements of life.
No serious injuries, ailments or health problems over the journey excepting kidney stones at 23. No current medications or allergies.


Gear/ Cycle Background:
Have never touched gear, TRT, HGH or the like however have recently started using peptides 4 weeks ago (see below for my stack) which has led me to looking into other things which may help improve things after feeling off for the previous 12 months & wanting to optimize things as I age.
Longevity & aesthetics are both front of mind.


Current Food:
Follow a plant based vegan diet (9 years now) excepting eggs of which I have 8-12 a day (4-6 yolks)
Lots of tempeh, tofu, beans, rice & veg - very limited processed vegan meats (once a fortnight if that)
Plenty of water & salt.
Dark chocolate (90%) on occasion
Food is pretty boring for me but structured & good for the most part.


Current Training:
Played round with all the bro splits over the journey however I'm three weeks into a 12-week full body block which I'm really enjoying after a previous cycle of Push, Pull, Legs. See below:

3 Days Weights | 2-3 Days of Fasted Zone 2 sessions in morning between training days (60 minutes)
All working sets 1-2 RIR. 2 min rest between sets.

• Day A

- Incline BB Press 3 x 6-8
- Trap Bar Deadlift (low pull) 3 x 6-8
- One Arm DB Row 3 x 8-10
- DB Step Ups 20” 3 x 8-12
- DB Hammer Curls 3 x 8-12
- BW Dips 3 x 10-15

• Day B

- Flat BB Press 3 x 6-8
- Leg Press 4 x 8-12
- Seated Row (neutral grip) 3 x 8-10
- Hamstring Curls 3 x 8-15
- EZ Bar Curls 3 x 8-12
- Ezy Bar Skull Crushers 3 x 8-12

• Day C

- BB OH Press 3 x 6-8
- Romanian Deadlift 3 x 8-10
- Weight Chin Ups 3 x 6-8
- BB Reverse Lunges 3 x 8-10
- Weighted Dips 3 x 6-8
- DB Lateral Raises 3 x 10-15

Cardio
2-3x Zone 2 days on either stepper, assault bike or tready (60 minutes)

I was doing a 1x Sprint Session and 1x Bulgarian 4x4 sessions (assault bike) weekly but I've scrapped both sessions for the moment as CNS stress/ load vs Recovery as suggested via ChatGPT was not beneficial so added in an extra Zone 2 day making it three.
Sauna 3-4 week (paused ATM)
Cold Plunge 3-4 week (paused ATM)


Current Supplements:
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Current Peptides – As of January 16th (Currently Wk 4):
Reta 1.5mg weekly - until 11-13% achieved (I don't plan to increase dosage but happy to be told otherwise)
BPC 250mcg daily - 8 week on then off for 8 then on again
TB500 5mg weekly (two doses) - 8 week on then off for 8 then on again
TA-1 4.5mg weekly (three doses) - 8-10 week on then off until required.
MOTSC - Came off after 3 weeks on recommendation of ChatGPT. Too much AMPK signaling with current training/ stress load vs recovery load.

*general thoughts; joints feel really good. Stiffness & morning aches reduced significantly. What usually takes movement & blood flow to get freedom in hips/ ankles & lower back in the mornings seems drastically better from the moment I get up.
No energy spikes or changes in mood – less general hunger & urge to eat.
More conscious thought around calorie intake to meet food requirements.


Summary:
Always been a hard gainer of muscle & not really wanting to do a cycle of gear but happy to hear suggestions of options & thoughts.
Be nice to put on 5kg of muscle & harden up a bit more.
I have no issues with going the TRT, HGH route if & when it is required however I'm cautious of not starting that journey prematurely.
I just want to remain strong, in the water & capable forever - I have 3 young girls so need to be a killer until the end.

Appreciate the thoughts.

Cheers crew,
Boof

@Boofy good job avoiding those processed vegan foods. Also curious about fruit. Are you not eating any fruit? You didn't list them.

 

[Boofy]

@Boofy good job avoiding those processed vegan foods. Also curious about fruit. Are you not eating any fruit? You didn't list them.

@stevesmi yes bro keep it as streamlined as I can. The ingredient list is pretty rough across the processed options.

Blueberries, raspberries, bananas and mangoes get a pretty good run - mostly in my shakes or with some coconut yoghurt in the evenings.

 

[ceo]

Hey crew,

First log & spiel so please bear with me.

TRT, HGH, more Peptides or something else?
Appreciate your time & thoughts legends.


Stats:
41 years old
189cm
83-85kg
15% BF (Hume Scales weekly)
Sleep 6-7 hours on average - needs attention
HRV has been tanking last 6 months, currently 40.


What Brought Me Here – Trying to Fix
Recently I started taking peptides after having some anecdotal cognition/ memory decline/ general inflammation from accumulative stress, again anecdotal & noticed I was getting softer with very small but general increases in BF with no real lifestyle changes.

I've had my bloods done every year since 2019 by my local GP- see attached most recent Test score. Note they are the highest (marginally) they have been since starting bloods in 2019.

My SHBG seems high & always has been (recently started taking Boron to remedy)

I work shift work (in the Fireys) so sleep is often affected & I run a medium sized e-com business on the side which caused a huge amount of stress in 2025 due to unforeseen growth/ under staffing, etc.

I don't believe I have symptoms of low T, energy & drive feels good, gym sessions, boners & hunger are solid, libido feels sky high - to the point if it was to increase it would be unsafe for my wife to be round me. My thinking is to get on-top of stress & bring down SHBG which should bring up my Free T to somewhere in the low-mid 400's. Total T seems ok but happy to be told otherwise.


Current Bloods for T (attached):
TOTAL 25.6
FREE 369
SHBG 63


Training Goals:
Put on more muscle (say 87-90kg) and get BF down to 11-13%
Improve brain fog & cognition.
Implement some new protocols as required
Dial back stress
Minimalist approach if possible- don’t want to be taking lots & lots of things if possible


Training Background:
Been training (weights, intervals, general conditioning) since my early 20's, skate & surf still. Much of my adult life has revolved around a decent training regime & consistency as it’s always been the key driver in a better me in all elements of life.
No serious injuries, ailments or health problems over the journey excepting kidney stones at 23. No current medications or allergies.


Gear/ Cycle Background:
Have never touched gear, TRT, HGH or the like however have recently started using peptides 4 weeks ago (see below for my stack) which has led me to looking into other things which may help improve things after feeling off for the previous 12 months & wanting to optimize things as I age.
Longevity & aesthetics are both front of mind.


Current Food:
Follow a plant based vegan diet (9 years now) excepting eggs of which I have 8-12 a day (4-6 yolks)
Lots of tempeh, tofu, beans, rice & veg - very limited processed vegan meats (once a fortnight if that)
Plenty of water & salt.
Dark chocolate (90%) on occasion
Food is pretty boring for me but structured & good for the most part.


Current Training:
Played round with all the bro splits over the journey however I'm three weeks into a 12-week full body block which I'm really enjoying after a previous cycle of Push, Pull, Legs. See below:

3 Days Weights | 2-3 Days of Fasted Zone 2 sessions in morning between training days (60 minutes)
All working sets 1-2 RIR. 2 min rest between sets.

• Day A

- Incline BB Press 3 x 6-8
- Trap Bar Deadlift (low pull) 3 x 6-8
- One Arm DB Row 3 x 8-10
- DB Step Ups 20” 3 x 8-12
- DB Hammer Curls 3 x 8-12
- BW Dips 3 x 10-15

• Day B

- Flat BB Press 3 x 6-8
- Leg Press 4 x 8-12
- Seated Row (neutral grip) 3 x 8-10
- Hamstring Curls 3 x 8-15
- EZ Bar Curls 3 x 8-12
- Ezy Bar Skull Crushers 3 x 8-12

• Day C

- BB OH Press 3 x 6-8
- Romanian Deadlift 3 x 8-10
- Weight Chin Ups 3 x 6-8
- BB Reverse Lunges 3 x 8-10
- Weighted Dips 3 x 6-8
- DB Lateral Raises 3 x 10-15

Cardio
2-3x Zone 2 days on either stepper, assault bike or tready (60 minutes)

I was doing a 1x Sprint Session and 1x Bulgarian 4x4 sessions (assault bike) weekly but I've scrapped both sessions for the moment as CNS stress/ load vs Recovery as suggested via ChatGPT was not beneficial so added in an extra Zone 2 day making it three.
Sauna 3-4 week (paused ATM)
Cold Plunge 3-4 week (paused ATM)


Current Supplements:
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Current Peptides – As of January 16th (Currently Wk 4):
Reta 1.5mg weekly - until 11-13% achieved (I don't plan to increase dosage but happy to be told otherwise)
BPC 250mcg daily - 8 week on then off for 8 then on again
TB500 5mg weekly (two doses) - 8 week on then off for 8 then on again
TA-1 4.5mg weekly (three doses) - 8-10 week on then off until required.
MOTSC - Came off after 3 weeks on recommendation of ChatGPT. Too much AMPK signaling with current training/ stress load vs recovery load.

*general thoughts; joints feel really good. Stiffness & morning aches reduced significantly. What usually takes movement & blood flow to get freedom in hips/ ankles & lower back in the mornings seems drastically better from the moment I get up.
No energy spikes or changes in mood – less general hunger & urge to eat.
More conscious thought around calorie intake to meet food requirements.


Summary:
Always been a hard gainer of muscle & not really wanting to do a cycle of gear but happy to hear suggestions of options & thoughts.
Be nice to put on 5kg of muscle & harden up a bit more.
I have no issues with going the TRT, HGH route if & when it is required however I'm cautious of not starting that journey prematurely.
I just want to remain strong, in the water & capable forever - I have 3 young girls so need to be a killer until the end.

Appreciate the thoughts.

Cheers crew,
Boof

Bros, the peptides are looking good if you ask me. I like the retatrutide, BPC, and TB500. Those are a good mix. @Boofy

 

[stevesmi]

@stevesmi yes bro keep it as streamlined as I can. The ingredient list is pretty rough across the processed options.

Blueberries, raspberries, bananas and mangoes get a pretty good run - mostly in my shakes or with some coconut yoghurt in the evenings.

The one fruit that I really love these days is jackfruit. I didn't even discover it until maybe three years ago.

 

[Ulter]

Couple of pics for reference — Jan 2026
@LevButlerov, appreciate the support brother.

Boof

I think we have room to improve you. @Boofy I'd like to see you do some fasted cardio every morning. I think that will help boost your conditioning and fat loss.

 

[ROIDDERS]

Hey crew,

First log & spiel so please bear with me.

TRT, HGH, more Peptides or something else?
Appreciate your time & thoughts legends.


Stats:
41 years old
189cm
83-85kg
15% BF (Hume Scales weekly)
Sleep 6-7 hours on average - needs attention
HRV has been tanking last 6 months, currently 40.


What Brought Me Here – Trying to Fix
Recently I started taking peptides after having some anecdotal cognition/ memory decline/ general inflammation from accumulative stress, again anecdotal & noticed I was getting softer with very small but general increases in BF with no real lifestyle changes.

I've had my bloods done every year since 2019 by my local GP- see attached most recent Test score. Note they are the highest (marginally) they have been since starting bloods in 2019.

My SHBG seems high & always has been (recently started taking Boron to remedy)

I work shift work (in the Fireys) so sleep is often affected & I run a medium sized e-com business on the side which caused a huge amount of stress in 2025 due to unforeseen growth/ under staffing, etc.

I don't believe I have symptoms of low T, energy & drive feels good, gym sessions, boners & hunger are solid, libido feels sky high - to the point if it was to increase it would be unsafe for my wife to be round me. My thinking is to get on-top of stress & bring down SHBG which should bring up my Free T to somewhere in the low-mid 400's. Total T seems ok but happy to be told otherwise.


Current Bloods for T (attached):
TOTAL 25.6
FREE 369
SHBG 63


Training Goals:
Put on more muscle (say 87-90kg) and get BF down to 11-13%
Improve brain fog & cognition.
Implement some new protocols as required
Dial back stress
Minimalist approach if possible- don’t want to be taking lots & lots of things if possible


Training Background:
Been training (weights, intervals, general conditioning) since my early 20's, skate & surf still. Much of my adult life has revolved around a decent training regime & consistency as it’s always been the key driver in a better me in all elements of life.
No serious injuries, ailments or health problems over the journey excepting kidney stones at 23. No current medications or allergies.


Gear/ Cycle Background:
Have never touched gear, TRT, HGH or the like however have recently started using peptides 4 weeks ago (see below for my stack) which has led me to looking into other things which may help improve things after feeling off for the previous 12 months & wanting to optimize things as I age.
Longevity & aesthetics are both front of mind.


Current Food:
Follow a plant based vegan diet (9 years now) excepting eggs of which I have 8-12 a day (4-6 yolks)
Lots of tempeh, tofu, beans, rice & veg - very limited processed vegan meats (once a fortnight if that)
Plenty of water & salt.
Dark chocolate (90%) on occasion
Food is pretty boring for me but structured & good for the most part.


Current Training:
Played round with all the bro splits over the journey however I'm three weeks into a 12-week full body block which I'm really enjoying after a previous cycle of Push, Pull, Legs. See below:

3 Days Weights | 2-3 Days of Fasted Zone 2 sessions in morning between training days (60 minutes)
All working sets 1-2 RIR. 2 min rest between sets.

• Day A

- Incline BB Press 3 x 6-8
- Trap Bar Deadlift (low pull) 3 x 6-8
- One Arm DB Row 3 x 8-10
- DB Step Ups 20” 3 x 8-12
- DB Hammer Curls 3 x 8-12
- BW Dips 3 x 10-15

• Day B

- Flat BB Press 3 x 6-8
- Leg Press 4 x 8-12
- Seated Row (neutral grip) 3 x 8-10
- Hamstring Curls 3 x 8-15
- EZ Bar Curls 3 x 8-12
- Ezy Bar Skull Crushers 3 x 8-12

• Day C

- BB OH Press 3 x 6-8
- Romanian Deadlift 3 x 8-10
- Weight Chin Ups 3 x 6-8
- BB Reverse Lunges 3 x 8-10
- Weighted Dips 3 x 6-8
- DB Lateral Raises 3 x 10-15

Cardio
2-3x Zone 2 days on either stepper, assault bike or tready (60 minutes)

I was doing a 1x Sprint Session and 1x Bulgarian 4x4 sessions (assault bike) weekly but I've scrapped both sessions for the moment as CNS stress/ load vs Recovery as suggested via ChatGPT was not beneficial so added in an extra Zone 2 day making it three.
Sauna 3-4 week (paused ATM)
Cold Plunge 3-4 week (paused ATM)


Current Supplements:
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Current Peptides – As of January 16th (Currently Wk 4):
Reta 1.5mg weekly - until 11-13% achieved (I don't plan to increase dosage but happy to be told otherwise)
BPC 250mcg daily - 8 week on then off for 8 then on again
TB500 5mg weekly (two doses) - 8 week on then off for 8 then on again
TA-1 4.5mg weekly (three doses) - 8-10 week on then off until required.
MOTSC - Came off after 3 weeks on recommendation of ChatGPT. Too much AMPK signaling with current training/ stress load vs recovery load.

*general thoughts; joints feel really good. Stiffness & morning aches reduced significantly. What usually takes movement & blood flow to get freedom in hips/ ankles & lower back in the mornings seems drastically better from the moment I get up.
No energy spikes or changes in mood – less general hunger & urge to eat.
More conscious thought around calorie intake to meet food requirements.


Summary:
Always been a hard gainer of muscle & not really wanting to do a cycle of gear but happy to hear suggestions of options & thoughts.
Be nice to put on 5kg of muscle & harden up a bit more.
I have no issues with going the TRT, HGH route if & when it is required however I'm cautious of not starting that journey prematurely.
I just want to remain strong, in the water & capable forever - I have 3 young girls so need to be a killer until the end.

Appreciate the thoughts.

Cheers crew,
Boof

@Boofy looking good if you ask me. I like the supplements and peptides that you're putting together. It's a really good protocol and it's really paying off for you.

 

[2Thick]

Hey crew,

First log & spiel so please bear with me.

TRT, HGH, more Peptides or something else?
Appreciate your time & thoughts legends.


Stats:
41 years old
189cm
83-85kg
15% BF (Hume Scales weekly)
Sleep 6-7 hours on average - needs attention
HRV has been tanking last 6 months, currently 40.


What Brought Me Here – Trying to Fix
Recently I started taking peptides after having some anecdotal cognition/ memory decline/ general inflammation from accumulative stress, again anecdotal & noticed I was getting softer with very small but general increases in BF with no real lifestyle changes.

I've had my bloods done every year since 2019 by my local GP- see attached most recent Test score. Note they are the highest (marginally) they have been since starting bloods in 2019.

My SHBG seems high & always has been (recently started taking Boron to remedy)

I work shift work (in the Fireys) so sleep is often affected & I run a medium sized e-com business on the side which caused a huge amount of stress in 2025 due to unforeseen growth/ under staffing, etc.

I don't believe I have symptoms of low T, energy & drive feels good, gym sessions, boners & hunger are solid, libido feels sky high - to the point if it was to increase it would be unsafe for my wife to be round me. My thinking is to get on-top of stress & bring down SHBG which should bring up my Free T to somewhere in the low-mid 400's. Total T seems ok but happy to be told otherwise.


Current Bloods for T (attached):
TOTAL 25.6
FREE 369
SHBG 63


Training Goals:
Put on more muscle (say 87-90kg) and get BF down to 11-13%
Improve brain fog & cognition.
Implement some new protocols as required
Dial back stress
Minimalist approach if possible- don’t want to be taking lots & lots of things if possible


Training Background:
Been training (weights, intervals, general conditioning) since my early 20's, skate & surf still. Much of my adult life has revolved around a decent training regime & consistency as it’s always been the key driver in a better me in all elements of life.
No serious injuries, ailments or health problems over the journey excepting kidney stones at 23. No current medications or allergies.


Gear/ Cycle Background:
Have never touched gear, TRT, HGH or the like however have recently started using peptides 4 weeks ago (see below for my stack) which has led me to looking into other things which may help improve things after feeling off for the previous 12 months & wanting to optimize things as I age.
Longevity & aesthetics are both front of mind.


Current Food:
Follow a plant based vegan diet (9 years now) excepting eggs of which I have 8-12 a day (4-6 yolks)
Lots of tempeh, tofu, beans, rice & veg - very limited processed vegan meats (once a fortnight if that)
Plenty of water & salt.
Dark chocolate (90%) on occasion
Food is pretty boring for me but structured & good for the most part.


Current Training:
Played round with all the bro splits over the journey however I'm three weeks into a 12-week full body block which I'm really enjoying after a previous cycle of Push, Pull, Legs. See below:

3 Days Weights | 2-3 Days of Fasted Zone 2 sessions in morning between training days (60 minutes)
All working sets 1-2 RIR. 2 min rest between sets.

• Day A

- Incline BB Press 3 x 6-8
- Trap Bar Deadlift (low pull) 3 x 6-8
- One Arm DB Row 3 x 8-10
- DB Step Ups 20” 3 x 8-12
- DB Hammer Curls 3 x 8-12
- BW Dips 3 x 10-15

• Day B

- Flat BB Press 3 x 6-8
- Leg Press 4 x 8-12
- Seated Row (neutral grip) 3 x 8-10
- Hamstring Curls 3 x 8-15
- EZ Bar Curls 3 x 8-12
- Ezy Bar Skull Crushers 3 x 8-12

• Day C

- BB OH Press 3 x 6-8
- Romanian Deadlift 3 x 8-10
- Weight Chin Ups 3 x 6-8
- BB Reverse Lunges 3 x 8-10
- Weighted Dips 3 x 6-8
- DB Lateral Raises 3 x 10-15

Cardio
2-3x Zone 2 days on either stepper, assault bike or tready (60 minutes)

I was doing a 1x Sprint Session and 1x Bulgarian 4x4 sessions (assault bike) weekly but I've scrapped both sessions for the moment as CNS stress/ load vs Recovery as suggested via ChatGPT was not beneficial so added in an extra Zone 2 day making it three.
Sauna 3-4 week (paused ATM)
Cold Plunge 3-4 week (paused ATM)


Current Supplements:
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Current Peptides – As of January 16th (Currently Wk 4):
Reta 1.5mg weekly - until 11-13% achieved (I don't plan to increase dosage but happy to be told otherwise)
BPC 250mcg daily - 8 week on then off for 8 then on again
TB500 5mg weekly (two doses) - 8 week on then off for 8 then on again
TA-1 4.5mg weekly (three doses) - 8-10 week on then off until required.
MOTSC - Came off after 3 weeks on recommendation of ChatGPT. Too much AMPK signaling with current training/ stress load vs recovery load.

*general thoughts; joints feel really good. Stiffness & morning aches reduced significantly. What usually takes movement & blood flow to get freedom in hips/ ankles & lower back in the mornings seems drastically better from the moment I get up.
No energy spikes or changes in mood – less general hunger & urge to eat.
More conscious thought around calorie intake to meet food requirements.


Summary:
Always been a hard gainer of muscle & not really wanting to do a cycle of gear but happy to hear suggestions of options & thoughts.
Be nice to put on 5kg of muscle & harden up a bit more.
I have no issues with going the TRT, HGH route if & when it is required however I'm cautious of not starting that journey prematurely.
I just want to remain strong, in the water & capable forever - I have 3 young girls so need to be a killer until the end.

Appreciate the thoughts.

Cheers crew,
Boof

I like the peptide layout for sure. That's a really good one. don't know much about TA-1 though. Maybe you can tell us more about why you're using it and what it does. @Boofy

 

[Boofy]

Bros, the peptides are looking good if you ask me. I like the retatrutide, BPC, and TB500. Those are a good mix. @Boofy

@ceo thanks brother, thought about it for so long. The idea of pinning felt dirty for me which kept me from pulling the trigger for quite some time then when I finally got over that mental hurdle realised it’s a non event- life lesson; the thought is always worse than the event. Thanks for the feedback bro

The one fruit that I really love these days is jackfruit. I didn't even discover it until maybe three years ago.

@stevesmi yes my bro, if you ever want to throw a tasty vego dinner together for something different have a look at jackfruit tacos.

I think we have room to improve you. @Boofy I'd like to see you do some fasted cardio every morning. I think that will help boost your conditioning and fat loss.

@Ulter rattled I’d start losing some muscle if I started doing that much cardio? Any thoughts here.

Are we talking 60min Zone 2 first thing?
Maybe cal free electrolytes, 5gram creatine and some BCAAs while at it or am I over thinking in.

Thanks for jumping in bro

@Boofy looking good if you ask me. I like the supplements and peptides that you're putting together. It's a really good protocol and it's really paying off for you.

@ROIDDERS thanks bro, appreciate that.
It’s a journey that gives back so much. I enjoy the fact that this game is a lifetime pursuit that you never ever reach the end point of…their is always struggle and progress to make forever! There’s something in that.

Thanks for jumping in and the feedback brother

 

[stevesmi]

[


@stevesmi yes my bro, if you ever want to throw a tasty vego dinner together for something different have a look at jackfruit tacos.

I have tried it before yes.

 

[Boofy]

Great response brother. You obviously know exactly what works for you and that is awesome. Love how you think things through and are not adverse to changing things up. Much Evo Love bro

Nice bro- appreciate the love.
We all just figuring it out

 

[LevButlerov]

Thanks brother, yea I imagine that would be the case. I should have been clearer, I was completely vegan/ plant based for 7 years.
Re-introduced eggs 2 years ago, I understand my food regime isn't the fastest or easiest route to the outcome but I'm sure we'll figure it out.
How did the other crew you worked with go?


My GP never tested this however I have bloods from Imedical booked for tomorrow morning as suggested by @Dreamer for a more comprehensive view. As soon as I have results I'll drop them in.


I'll start doing this & get a 2 week snap shot.
Basic day looks like:

Brekky :6 eggs (2-3 yolks), 1 piece of sourdough toast
Mid Morning: Protein Shake +Almond Milk
Lunch: 6 eggs (2-3 yolks), 1-2 cups of rice or quinoa, half avocado
Mid Arvo: Banana, Protein Shake + Almond Milk
Dinner: tempeh or tofu dish
Dessert: dark chocolate or banana blueberries and coconut yoghurt


Again should have been clearer. Goal is always adding more reps then weight to sets. Once I hit the top end rep range for all working sets I add weight to the bar. Progressive overload in reps until rep ranges are topped out. Then add weight and repeat.

Working to almost full failure across all lifts.

Current: Zone 2 - 2-3 sessions ATM . 60min (HR 115-130)

Historically: multiple Zone 5 sessions weekly.
1x Sprints: 20sec on. 40sec off x 15 repeats.
1x 4 x 4 (4min on max HR, 3min off) x 4 times
Dropped the Zone 5 stuff this cycle, at least until week 4-6 as sympathetic dominance seems to be affecting my sleep, recovery, fatigue and HRV.
It may not be this but testing to see if subtracting changes any of the above.


I take a 500mg Vitamin C with my Iron tab (35mg) first thing in the morning empty stomach as my ferritin levels were low.
The iron tab has 300mg Vitamin C already within giving me 800mg of supplemented Vitamin C daily.

I dont take any digestive supps/ multis/ digestive enzymes/ probiotics or psyllium husk. Only the below:

Supps
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Cheers @LevButlerov - interested to get your thoughts
Boof

Thanks brother, yea I imagine that would be the case. I should have been clearer, I was completely vegan/ plant based for 7 years.
Re-introduced eggs 2 years ago, I understand my food regime isn't the fastest or easiest route to the outcome but I'm sure we'll figure it out.
How did the other crew you worked with go?

its difficult with vegetarians in general but lets move protein up thats key first

My GP never tested this however I have bloods from Imedical booked for tomorrow morning as suggested by @Dreamer for a more comprehensive view. As soon as I have results I'll drop them in.

get this tested and let us know @Boofy

I'll start doing this & get a 2 week snap shot.
Basic day looks like:

Brekky :6 eggs (2-3 yolks), 1 piece of sourdough toast
Mid Morning: Protein Shake +Almond Milk
Lunch: 6 eggs (2-3 yolks), 1-2 cups of rice or quinoa, half avocado
Mid Arvo: Banana, Protein Shake + Almond Milk
Dinner: tempeh or tofu dish
Dessert: dark chocolate or banana blueberries and coconut yoghurt

that will work but lets get macros on this from an app
what kind of protein?
and dinner, how about you eat some fish for dinner?

Again should have been clearer. Goal is always adding more reps then weight to sets. Once I hit the top end rep range for all working sets I add weight to the bar. Progressive overload in reps until rep ranges are topped out. Then add weight and repeat.

Working to almost full failure across all lifts.

Current: Zone 2 - 2-3 sessions ATM . 60min (HR 115-130)

Historically: multiple Zone 5 sessions weekly.
1x Sprints: 20sec on. 40sec off x 15 repeats.
1x 4 x 4 (4min on max HR, 3min off) x 4 times
Dropped the Zone 5 stuff this cycle, at least until week 4-6 as sympathetic dominance seems to be affecting my sleep, recovery, fatigue and HRV.
It may not be this but testing to see if subtracting changes any of the above.

lets get some training shares and 2 weeks in we can see

I take a 500mg Vitamin C with my Iron tab (35mg) first thing in the morning empty stomach as my ferritin levels were low.
The iron tab has 300mg Vitamin C already within giving me 800mg of supplemented Vitamin C daily.

I dont take any digestive supps/ multis/ digestive enzymes/ probiotics or psyllium husk. Only the below:

Supps
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Cheers @LevButlerov - interested to get your thoughts
Boof

iron got it
vitamin C boost to 1gram

and you need ed probiotics digestive enzymes and psyllium husk

 

[ballin2504]

Hey crew,

First log & spiel so please bear with me.

TRT, HGH, more Peptides or something else?
Appreciate your time & thoughts legends.


Stats:
41 years old
189cm
83-85kg
15% BF (Hume Scales weekly)
Sleep 6-7 hours on average - needs attention
HRV has been tanking last 6 months, currently 40.


What Brought Me Here – Trying to Fix
Recently I started taking peptides after having some anecdotal cognition/ memory decline/ general inflammation from accumulative stress, again anecdotal & noticed I was getting softer with very small but general increases in BF with no real lifestyle changes.

I've had my bloods done every year since 2019 by my local GP- see attached most recent Test score. Note they are the highest (marginally) they have been since starting bloods in 2019.

My SHBG seems high & always has been (recently started taking Boron to remedy)

I work shift work (in the Fireys) so sleep is often affected & I run a medium sized e-com business on the side which caused a huge amount of stress in 2025 due to unforeseen growth/ under staffing, etc.

I don't believe I have symptoms of low T, energy & drive feels good, gym sessions, boners & hunger are solid, libido feels sky high - to the point if it was to increase it would be unsafe for my wife to be round me. My thinking is to get on-top of stress & bring down SHBG which should bring up my Free T to somewhere in the low-mid 400's. Total T seems ok but happy to be told otherwise.


Current Bloods for T (attached):
TOTAL 25.6
FREE 369
SHBG 63


Training Goals:
Put on more muscle (say 87-90kg) and get BF down to 11-13%
Improve brain fog & cognition.
Implement some new protocols as required
Dial back stress
Minimalist approach if possible- don’t want to be taking lots & lots of things if possible


Training Background:
Been training (weights, intervals, general conditioning) since my early 20's, skate & surf still. Much of my adult life has revolved around a decent training regime & consistency as it’s always been the key driver in a better me in all elements of life.
No serious injuries, ailments or health problems over the journey excepting kidney stones at 23. No current medications or allergies.


Gear/ Cycle Background:
Have never touched gear, TRT, HGH or the like however have recently started using peptides 4 weeks ago (see below for my stack) which has led me to looking into other things which may help improve things after feeling off for the previous 12 months & wanting to optimize things as I age.
Longevity & aesthetics are both front of mind.


Current Food:
Follow a plant based vegan diet (9 years now) excepting eggs of which I have 8-12 a day (4-6 yolks)
Lots of tempeh, tofu, beans, rice & veg - very limited processed vegan meats (once a fortnight if that)
Plenty of water & salt.
Dark chocolate (90%) on occasion
Food is pretty boring for me but structured & good for the most part.


Current Training:
Played round with all the bro splits over the journey however I'm three weeks into a 12-week full body block which I'm really enjoying after a previous cycle of Push, Pull, Legs. See below:

3 Days Weights | 2-3 Days of Fasted Zone 2 sessions in morning between training days (60 minutes)
All working sets 1-2 RIR. 2 min rest between sets.

• Day A

- Incline BB Press 3 x 6-8
- Trap Bar Deadlift (low pull) 3 x 6-8
- One Arm DB Row 3 x 8-10
- DB Step Ups 20” 3 x 8-12
- DB Hammer Curls 3 x 8-12
- BW Dips 3 x 10-15

• Day B

- Flat BB Press 3 x 6-8
- Leg Press 4 x 8-12
- Seated Row (neutral grip) 3 x 8-10
- Hamstring Curls 3 x 8-15
- EZ Bar Curls 3 x 8-12
- Ezy Bar Skull Crushers 3 x 8-12

• Day C

- BB OH Press 3 x 6-8
- Romanian Deadlift 3 x 8-10
- Weight Chin Ups 3 x 6-8
- BB Reverse Lunges 3 x 8-10
- Weighted Dips 3 x 6-8
- DB Lateral Raises 3 x 10-15

Cardio
2-3x Zone 2 days on either stepper, assault bike or tready (60 minutes)

I was doing a 1x Sprint Session and 1x Bulgarian 4x4 sessions (assault bike) weekly but I've scrapped both sessions for the moment as CNS stress/ load vs Recovery as suggested via ChatGPT was not beneficial so added in an extra Zone 2 day making it three.
Sauna 3-4 week (paused ATM)
Cold Plunge 3-4 week (paused ATM)


Current Supplements:
Creatine 5g daily, sometimes 10g.
Zinc 150mg daily
Iron 35mg daily (low Ferretin)
D3 5000iu's daily
Vitamin C 800-1000mg daily
Boron 3mg daily
2-3x Protein Shakes daily (plant based)


Current Peptides – As of January 16th (Currently Wk 4):
Reta 1.5mg weekly - until 11-13% achieved (I don't plan to increase dosage but happy to be told otherwise)
BPC 250mcg daily - 8 week on then off for 8 then on again
TB500 5mg weekly (two doses) - 8 week on then off for 8 then on again
TA-1 4.5mg weekly (three doses) - 8-10 week on then off until required.
MOTSC - Came off after 3 weeks on recommendation of ChatGPT. Too much AMPK signaling with current training/ stress load vs recovery load.

*general thoughts; joints feel really good. Stiffness & morning aches reduced significantly. What usually takes movement & blood flow to get freedom in hips/ ankles & lower back in the mornings seems drastically better from the moment I get up.
No energy spikes or changes in mood – less general hunger & urge to eat.
More conscious thought around calorie intake to meet food requirements.


Summary:
Always been a hard gainer of muscle & not really wanting to do a cycle of gear but happy to hear suggestions of options & thoughts.
Be nice to put on 5kg of muscle & harden up a bit more.
I have no issues with going the TRT, HGH route if & when it is required however I'm cautious of not starting that journey prematurely.
I just want to remain strong, in the water & capable forever - I have 3 young girls so need to be a killer until the end.

Appreciate the thoughts.

Cheers crew,
Boof

@Boofy awesome start to the log man. Welcome to evo. Glad to have you.

 

[Boofy]

@Boofy awesome start to the log man. Welcome to evo. Glad to have you.

@ballin2504 thanyou brother

 

[Boofy]

I like the peptide layout for sure. That's a really good one. don't know much about TA-1 though. Maybe you can tell us more about why you're using it and what it does. @Boofy

@2Thick good qst, I started using it as anecdotally have felt a lot of chronic stress & inflammation build up over the last 12 months in my life and body which I have not really addressed. Smashing myself training 6 days, the toll of shift work, the toll of certain jobs we go to (a lot of death), my buy in to hustle culture & big hours in growing a decent sized e-com business that took off in 2025, etc.

My immune & CNS system just felt a fried (brain fog, fatigue/ lethargy, shitty recovery) which is what led me down the peptide path as my food and training have been dialled on for the most part for a long time.

I'm by no means an expert here and super green in the space but in short from what I understand:
TA-1 works by fine tuning/ reorganising a compromised/ inefficient immune system (teaches it when to turn on and when to turn off)

• It helps immune cells communicate better to distinguish real threats (virus) vs unnecssary threats (chronis stress)
• This stops the immune system from constantly staying switched on which is what can lead to brain fog, general fatigue and chronic inflammation
• By restoring greater background calm (turning on and off as required) the body is able to spend less energy on false alarms and more energy on recovery from training, shitty sleep, high workloads etc.
• With greater immune intelligence, one is less succetable to getting sick.
• Growth signals from training are not blocked or compromised so you can still build muscle and recover from workouts normally

It doesnt make your immune system stronger - just more immune intelligence to deploy & fight only when it is required.

 

[Boofy]

its difficult with vegetarians in general but lets move protein up thats key first

get this tested and let us know @Boofy

that will work but lets get macros on this from an app
what kind of protein?
and dinner, how about you eat some fish for dinner?

lets get some training shares and 2 weeks in we can see

iron got it
vitamin C boost to 1gram

hey @LevButlerov

• yep will increase protein. At 85kg, what am I chasing per day?
• bloods taken this morning, will update once we have the new data in.
• I take Earth Protein, Fava Bean derived from Bulk Nutrients. Link below
  https://www.bulknutrients.com.au/products/earth-protein
• I wouldn't add fish mate. Eggs is as far as I can go- any other suggestions?
• Will redose the Vit C up to 1g
• Need ed probiotics digestive enzymes and psyllium husk - any brand specifically you would suggest and dosages?

Cheers
Boof

 

[Kopite67]

@2Thick good qst, I started using it as anecdotally have felt a lot of chronic stress & inflammation build up over the last 12 months in my life and body which I have not really addressed. Smashing myself training 6 days, the toll of shift work, the toll of certain jobs we go to (a lot of death), my buy in to hustle culture & big hours in growing a decent sized e-com business that took off in 2025, etc.

My immune & CNS system just felt a fried (brain fog, fatigue/ lethargy, shitty recovery) which is what led me down the peptide path as my food and training have been dialled on for the most part for a long time.

I'm by no means an expert here and super green in the space but in short from what I understand:
TA-1 works by fine tuning/ reorganising a compromised/ inefficient immune system (teaches it when to turn on and when to turn off)

• It helps immune cells communicate better to distinguish real threats (virus) vs unnecssary threats (chronis stress)
• This stops the immune system from constantly staying switched on which is what can lead to brain fog, general fatigue and chronic inflammation
• By restoring greater background calm (turning on and off as required) the body is able to spend less energy on false alarms and more energy on recovery from training, shitty sleep, high workloads etc.
• With greater immune intelligence, one is less succetable to getting sick.
• Growth signals from training are not blocked or compromised so you can still build muscle and recover from workouts normally

It doesnt make your immune system stronger - just more immune intelligence to deploy & fight only when it is required.

Great response @Boofy . You certainly have some unique challenges to accommodate. Hopefully with @LevButlerov immense knowledge in these areas you get those stress levels lowered and your immune system boosted in short order. All the Evo love your way brother

 

[ceo]

@ceo thanks brother, thought about it for so long. The idea of pinning felt dirty for me which kept me from pulling the trigger for quite some time then when I finally got over that mental hurdle realised it’s a non event- life lesson; the thought is always worse than the event. Thanks for the feedback bro

Bros, hell yeah, it's a good mix of compounds.

 

[Ulter]

@Ulter rattled I’d start losing some muscle if I started doing that much cardio? Any thoughts here.

Are we talking 60min Zone 2 first thing?
Maybe cal free electrolytes, 5gram creatine and some BCAAs while at it or am I over thinking in.

You need to do cardio to strengthen your heart. That's very important. Your heart is a muscle too. You don't lose muscle when you do cardio. That is a myth.

 

[2Thick]

@2Thick good qst, I started using it as anecdotally have felt a lot of chronic stress & inflammation build up over the last 12 months in my life and body which I have not really addressed. Smashing myself training 6 days, the toll of shift work, the toll of certain jobs we go to (a lot of death), my buy in to hustle culture & big hours in growing a decent sized e-com business that took off in 2025, etc.

My immune & CNS system just felt a fried (brain fog, fatigue/ lethargy, shitty recovery) which is what led me down the peptide path as my food and training have been dialled on for the most part for a long time.

I'm by no means an expert here and super green in the space but in short from what I understand:
TA-1 works by fine tuning/ reorganising a compromised/ inefficient immune system (teaches it when to turn on and when to turn off)

• It helps immune cells communicate better to distinguish real threats (virus) vs unnecssary threats (chronis stress)
• This stops the immune system from constantly staying switched on which is what can lead to brain fog, general fatigue and chronic inflammation
• By restoring greater background calm (turning on and off as required) the body is able to spend less energy on false alarms and more energy on recovery from training, shitty sleep, high workloads etc.
• With greater immune intelligence, one is less succetable to getting sick.
• Growth signals from training are not blocked or compromised so you can still build muscle and recover from workouts normally

It doesnt make your immune system stronger - just more immune intelligence to deploy & fight only when it is required.

It's amazing what these peptides are capable of doing. Thanks for this amazing explanation.

 

[ROIDDERS]

@ROIDDERS thanks bro, appreciate that.
It’s a journey that gives back so much. I enjoy the fact that this game is a lifetime pursuit that you never ever reach the end point of…their is always struggle and progress to make forever! There’s something in that.

Thanks for jumping in and the feedback brother

it is definitely a long-term war.

 

[LevButlerov]

hey @LevButlerov

• yep will increase protein. At 85kg, what am I chasing per day?
• bloods taken this morning, will update once we have the new data in.
• I take Earth Protein, Fava Bean derived from Bulk Nutrients. Link below
  https://www.bulknutrients.com.au/products/earth-protein
• I wouldn't add fish mate. Eggs is as far as I can go- any other suggestions?
• Will redose the Vit C up to 1g
• Need ed probiotics digestive enzymes and psyllium husk - any brand specifically you would suggest and dosages?

Cheers
Boof

You're looking at closer to 200 grams if you can do it +/- 20 on the protein @Boofy

add more eggs and protein powder
no brands on digestive aids, check what you can get local AU

 

[Boofy]

@stevesmi mate what a master class your thread on fasting was; lots of time, energy & diligence clearly went into it... Bravo!
I'm curious looking at my log how & what fasting wise you may suggest I look at incorporating for desired outcomes.

For the most part my outcomes are all long term upgrades/ enhancers to what it already working.

Boof

 

[Boofy]

You're looking at closer to 200 grams if you can do it +/- 20 on the protein @Boofy

add more eggs and protein powder
no brands on digestive aids, check what you can get local AU

@LevButlerov got it

 

[LevButlerov]

@LevButlerov got it

Keep us updated @Boofy

 

[Boofy]

UPDATED BLOODS 2026
Lads would appreciate any feedback or thoughts you have on the bloods update.
Key numbers below, labs attached. Let me know if I'm missing any you need to see.

Resistant to starting TRT just yet as I feel symptom free. Mood, libido, training all seem solid. Only real upside I see would be enhanced muscle mass and recovery. I have no issues jumping on when required but don't feel we are there yet- happy to be schooled otherwise?

All my baby making is complete - just don't see the need to turn off my natural processing just yet.

Thoughts on hcg, enclomiphene, GH stack for 6 months?
Cheers, Boof


Total Testosterone: 28.0 nmol/L
SHBG: 68 nmol/L
Free Testosterone (calculated): 386 pmol/L

Estradiol (E2): 127 pmol/L
LH: 6 IU/L
FSH: 3 IU/L
Progesterone: 1.4 nmol/L
Prolactin: 168 mIU/L

IGF-1 (Somatomedin-C): 12 nmol/L

Cortisol: 287 nmol/L

Ferritin: 43 µg/L

TSH: 1.88 mIU/L
Free T3: 5.5 pmol/L
Free T4: 17.6 pmol/L

 

[Boofy]

UPDATED BLOODS 2026
Lads would appreciate any feedback or thoughts you have on the bloods update.
Key numbers below, labs attached. Let me know if I'm missing any you need to see.

Resistant to starting TRT just yet as I feel symptom free. Mood, libido, training all seem solid. Only real upside I see would be enhanced muscle mass and recovery. I have no issues jumping on when required but don't feel we are there yet- happy to be schooled otherwise?

All my baby making is complete - just don't see the need to turn off my natural processing just yet.

Thoughts on hcg, enclomiphene, GH stack for 6 months?
Cheers, Boof


Total Testosterone: 28.0 nmol/L
SHBG: 68 nmol/L
Free Testosterone (calculated): 386 pmol/L

Estradiol (E2): 127 pmol/L
LH: 6 IU/L
FSH: 3 IU/L
Progesterone: 1.4 nmol/L
Prolactin: 168 mIU/L

IGF-1 (Somatomedin-C): 12 nmol/L

Cortisol: 287 nmol/L

Ferritin: 43 µg/L

TSH: 1.88 mIU/L
Free T3: 5.5 pmol/L
Free T4: 17.6 pmol/L

@Mobster @stevesmi @LevButlerov @ROIDDERS @Ulter @ceo @Dreamer @2Thick

Any thoughts on suggested next moves with clearer bloods?

 

[2Thick]

@Mobster @stevesmi @LevButlerov @ROIDDERS @Ulter @ceo @Dreamer @2Thick

Any thoughts on suggested next moves with clearer bloods?

Fasting will definitely help clean up your blood work and get your body rested.

 

[ROIDDERS]

@Mobster @stevesmi @LevButlerov @ROIDDERS @Ulter @ceo @Dreamer @2Thick

Any thoughts on suggested next moves with clearer bloods?

i wouldn't mess with hcg. you just don't need it. and clomid is superior to enclo

 

[Boofy]

i wouldn't mess with hcg. you just don't need it. and clomid is superior to enclo

@ROIDDERS Start with GH cycle only?

 

[ROIDDERS]

@ROIDDERS Start with GH cycle only?

You can run HGH by itself why not?

 

[Boofy]

You can run HGH by itself why not?

@ROIDDERS
Any suggestions on dosages, cycle length etc.

- 1-3ius daily in the evening on empty stomach?
- How long to cycle on and cycle off?
- Anything to monitor closely and keep in mind?

 

[Dreamer]

@ROIDDERS
Any suggestions on dosages, cycle length etc.

- 1-3ius daily in the evening on empty stomach?
- How long to cycle on and cycle off?
- Anything to monitor closely and keep in mind?

GH needs e2 to be able to convert into igf1, not trying to push TRT truly, but the two compounds go hand in hand.

Your bloods are not bad at all, your free t is borderline, but I doubt causing major symptoms - what might be however is your ferritin levels, its in range but not ideal at all.

 

[Boofy]

GH needs e2 to be able to convert into igf1, not trying to push TRT truly, but the two compounds go hand in hand.

Your bloods are not bad at all, your free t is borderline, but I doubt causing major symptoms - what might be however is your ferritin levels, its in range but not ideal at all.

@Dreamer yep I’m working on the ferritin boost with supplementation.
You think my current E2 (127) is too low as a base to make meaningful IGF1 conversion?

 

[Kopite67]

UPDATED BLOODS 2026
Lads would appreciate any feedback or thoughts you have on the bloods update.
Key numbers below, labs attached. Let me know if I'm missing any you need to see.

Resistant to starting TRT just yet as I feel symptom free. Mood, libido, training all seem solid. Only real upside I see would be enhanced muscle mass and recovery. I have no issues jumping on when required but don't feel we are there yet- happy to be schooled otherwise?

All my baby making is complete - just don't see the need to turn off my natural processing just yet.

Thoughts on hcg, enclomiphene, GH stack for 6 months?
Cheers, Boof


Total Testosterone: 28.0 nmol/L
SHBG: 68 nmol/L
Free Testosterone (calculated): 386 pmol/L

Estradiol (E2): 127 pmol/L
LH: 6 IU/L
FSH: 3 IU/L
Progesterone: 1.4 nmol/L
Prolactin: 168 mIU/L

IGF-1 (Somatomedin-C): 12 nmol/L

Cortisol: 287 nmol/L

Ferritin: 43 µg/L

TSH: 1.88 mIU/L
Free T3: 5.5 pmol/L
Free T4: 17.6 pmol/L

So good brother. Wish mine looked like that

 

[Dreamer]

@Dreamer yep I’m working on the ferritin boost with supplementation.
You think my current E2 (127) is too low as a base to make meaningful IGF1 conversion?

I will admit man. I do not know the hard facts on this, but I would imagine youd get some benefit - just depends if it is worth the cost of the GH, it definitely wouldnt be optimal.

 

[Boofy]

So good brother. Wish mine looked like that

Hey my man, this is addicting learning about bloods and how everything dances in harmony or doesn’t.

Where are your bloodwork bottlenecks?

 

[Kopite67]

Hey my man, this is addicting learning about bloods and how everything dances in harmony or doesn’t.

Where are your bloodwork bottlenecks?

Mine tend to be around my liver and she can be a cranky so and so. I unfortunately have to take a few "other" meds at present and they throw things out a bit. Nothing drastic but I will be ecstatic the day my blood work looks like yours .

 

[Dreamer]

Hey my man, this is addicting learning about bloods and how everything dances in harmony or doesn’t.

Where are your bloodwork bottlenecks?

When I first started TRT, I became obsessed with the blood side of things, its a deep deep rabbithole, but really fascinating, especially when you start to add certain supplements, compounds and peptides and see the effect, I treat myself almost like a science experiment at times to see how you can influence the results, building muscle is cool, and its why I do what I do, but the blood side of things is what got me really interested to begin with

 

[Kopite67]

When I first started TRT, I became obsessed with the blood side of things, its a deep deep rabbithole, but really fascinating, especially when you start to add certain supplements, compounds and peptides and see the effect, I treat myself almost like a science experiment at times to see how you can influence the results, building muscle is cool, and its why I do what I do, but the blood side of things is what got me really interested to begin with

It can be the deepest of rabbitholes for sure. When I was sick last year I got daily bloods taken and the nurses were kind enough to let me peruse them. They were a dance that's for sure . Since then I just love going through work ups and especially mine. "Science experiment" is an excellent term to describe it

 

[LevButlerov]

UPDATED BLOODS 2026
Lads would appreciate any feedback or thoughts you have on the bloods update.
Key numbers below, labs attached. Let me know if I'm missing any you need to see.

Resistant to starting TRT just yet as I feel symptom free. Mood, libido, training all seem solid. Only real upside I see would be enhanced muscle mass and recovery. I have no issues jumping on when required but don't feel we are there yet- happy to be schooled otherwise?

All my baby making is complete - just don't see the need to turn off my natural processing just yet.

Thoughts on hcg, enclomiphene, GH stack for 6 months?
Cheers, Boof


Total Testosterone: 28.0 nmol/L
SHBG: 68 nmol/L
Free Testosterone (calculated): 386 pmol/L

Estradiol (E2): 127 pmol/L
LH: 6 IU/L
FSH: 3 IU/L
Progesterone: 1.4 nmol/L
Prolactin: 168 mIU/L

IGF-1 (Somatomedin-C): 12 nmol/L

Cortisol: 287 nmol/L

Ferritin: 43 µg/L

TSH: 1.88 mIU/L
Free T3: 5.5 pmol/L
Free T4: 17.6 pmol/L

I checked your blood work 2 times thank you for sharing @Boofy if you're resistant to starting TRT we wont push you, that would be nuts lol but honestly it does look like you're on the low side of testosterone likely many benefits you're missing.

If you ask me, I think you can greatly benefit from self TRT or we can do HGH with enclomiphene (no hcg) and some bpc if you'd like.

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Dreamer]

I checked your blood work 2 times thank you for sharing @Boofy if you're resistant to starting TRT we wont push you, that would be nuts lol but honestly it does look like you're on the low side of testosterone likely many benefits you're missing.

If you ask me, I think you can greatly benefit from self TRT or we can do HGH with enclomiphene (no hcg) and some bpc if you'd like.

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

@LevButlerov @Boofy maybe this is a instance where IGF1 LR3 could be useful?

 

[LevButlerov]

@LevButlerov @Boofy maybe this is a instance where IGF1 LR3 could be useful?

I think igf1 could help here for sure @Dreamer

 

[waggat]

UPDATED BLOODS 2026
Lads would appreciate any feedback or thoughts you have on the bloods update.
Key numbers below, labs attached. Let me know if I'm missing any you need to see.

Resistant to starting TRT just yet as I feel symptom free. Mood, libido, training all seem solid. Only real upside I see would be enhanced muscle mass and recovery. I have no issues jumping on when required but don't feel we are there yet- happy to be schooled otherwise?

All my baby making is complete - just don't see the need to turn off my natural processing just yet.

Thoughts on hcg, enclomiphene, GH stack for 6 months?
Cheers, Boof


Total Testosterone: 28.0 nmol/L
SHBG: 68 nmol/L
Free Testosterone (calculated): 386 pmol/L

Estradiol (E2): 127 pmol/L
LH: 6 IU/L
FSH: 3 IU/L
Progesterone: 1.4 nmol/L
Prolactin: 168 mIU/L

IGF-1 (Somatomedin-C): 12 nmol/L

Cortisol: 287 nmol/L

Ferritin: 43 µg/L

TSH: 1.88 mIU/L
Free T3: 5.5 pmol/L
Free T4: 17.6 pmol/L

Your total T is as good as it gets mate (for natural). SHBG being high means your free T isn't the best. I wonder if it's worth trying boron to lower SHBG.

Thyroid and iron look good.

 

[Boofy]

Your total T is as good as it gets mate (for natural). SHBG being high means your free T isn't the best. I wonder if it's worth trying boron to lower SHBG.

Thyroid and iron look good.

@waggat few learnings from scratching round the web for the last few weeks, forums and Gemini. See if anything resonates?

Problems
My low ferretin is fouling up my IGF1, low ferretin levels seem to lead to depleting IGF1 numbers (brain fog, memory, gains)
Low IGF1 makes them muscle gains hard given it mediates natural GH secretion
SHBG being high hurts my Free T. Lowering will add more useable Free T to life

Fixes
Iron supplementation: 36mg empty stomach EOD. Push up ferretin - lead to improved GH & IGF1 stats
Thinking of doing a decent phase (12-16weeks?) of HGH to assist this ramp up???
Currently taking 3mg of Boron but increasing to 9mg. 2 weeks on, 1 week on, - repeat to address SHBG

Goal
Body Fat 11-13%
Amend the brain fog & cognitive drop
5kg lean muscle mass increase

 

[ROIDDERS]

@ROIDDERS
Any suggestions on dosages, cycle length etc.

- 1-3ius daily in the evening on empty stomach?
- How long to cycle on and cycle off?
- Anything to monitor closely and keep in mind?

Usually, people will run the growth hormone before they break their fast in the morning or middle of the day. This way you get that extra pulse.
Again, there's no cycle necessarily, but if you want to run it consistently, just run it daily for three or four months, then reassess from there.

 

[ceo]

@Mobster @stevesmi @LevButlerov @ROIDDERS @Ulter @ceo @Dreamer @2Thick

Any thoughts on suggested next moves with clearer bloods?

Bros, keep tightening up your diet. I think that's going to be the best thing you can do

 

[Ulter]

@Mobster @stevesmi @LevButlerov @ROIDDERS @Ulter @ceo @Dreamer @2Thick

Any thoughts on suggested next moves with clearer bloods?

I would have to see your progress along to give you any further instructions.

 

[R.AP]

UPDATED BLOODS 2026
Lads would appreciate any feedback or thoughts you have on the bloods update.
Key numbers below, labs attached. Let me know if I'm missing any you need to see.

Resistant to starting TRT just yet as I feel symptom free. Mood, libido, training all seem solid. Only real upside I see would be enhanced muscle mass and recovery. I have no issues jumping on when required but don't feel we are there yet- happy to be schooled otherwise?

All my baby making is complete - just don't see the need to turn off my natural processing just yet.

Thoughts on hcg, enclomiphene, GH stack for 6 months?
Cheers, Boof


Total Testosterone: 28.0 nmol/L
SHBG: 68 nmol/L
Free Testosterone (calculated): 386 pmol/L

Estradiol (E2): 127 pmol/L
LH: 6 IU/L
FSH: 3 IU/L
Progesterone: 1.4 nmol/L
Prolactin: 168 mIU/L

IGF-1 (Somatomedin-C): 12 nmol/L

Cortisol: 287 nmol/L

Ferritin: 43 µg/L

TSH: 1.88 mIU/L
Free T3: 5.5 pmol/L
Free T4: 17.6 pmol/L

Bloods look good brother! If you value your natural production and fertility, feel good, resting and training hard, you might not need TRT at all. Like you mentioned. What are your physique goals?

GH is a no-brainer, and if you've got the budget for it, is something you can benefit from pretty much year round.

Why the Enclo and HCG?

 

[Boofy]

Bloods look good brother! If you value your natural production and fertility, feel good, resting and training hard, you might not need TRT at all. Like you mentioned. What are your physique goals?

GH is a no-brainer, and if you've got the budget for it, is something you can benefit from pretty much year round.

Why the Enclo and HCG?

@R.AP spot on, I still value the natural production an given I don’t feel I have symptoms of low T feels like TRT would be a premature start- no issues starting when symptoms an decline tell me otherwise though.

HGH year round or with small pauses from time to time? Dosing 1-3IUs daily in evening on an empty stomach seems to be the standard - any takes here?

Goals
11-13% BF (15% ATM)
5kg lean muscle increase
Improve cognition/ brain fog

 

[Boofy]

UPDATED LOG - MARCH 20

Hey crew, little update on where things are at and would like some thoughts.

Updated Stats:
BF down to 11.9% from 16% (Hume Scales)
Scale weight is up 87-88kg.
Pretty happy with where I sit.
Bloods looked real good (2 weeks ago)

Three days lifting ATM.(push/ pull/ legs)
2-3 days of 45min Zone 2 in the morning
Dry Sauna most nights

Currently:
- 3IU of GH in evening
- Reta 1.5mg once weekly
- washout phase for all other peptides (6-8 weeks)
- same vitamin stack as previously.
- protein around 180-200g daily.
- started TRT at 135mg (M,W,F) two weeks ago.

My questions:

- my IGF1 was in the gutter at 12 in January and has jumped to 47 (6 weeks on GH) making me well above the range. I’m planning on staying on GH as maintenance ongoing, thoughts on lowering dose and or if this is a long term concern at this range. My reading would suggest yes?

- my body hurts like fuck at the moment, not sure if it’s fluid retention from GH and or hormone and system adjusting to Test but my shoulders both feel like there’s not enough space in the capsule for the tendons and ligaments to slide around and move- feels sore and inflamed and range feels fucked. Chins with load feel like the lat attachment is going to rip off with each rep (been doing chins with load for over 10years now so nothing new) and the DOMs post leg sessions is out of control. Volume hasn’t changed, intensity and exercise volume / reps/ load have not changed.

Anyone had similar when started T and or GH - I get the tissue, water, endocrine system adjusting but be cool to hear from someone else that’s been there. This far; aesthetically far better but body feels worse than it did in December.

Cheers crew, interested to hear your thoughts.

 

[LevButlerov]

UPDATED LOG - MARCH 20

Hey crew, little update on where things are at and would like some thoughts.

Updated Stats:
BF down to 11.9% from 16% (Hume Scales)
Scale weight is up 87-88kg.
Pretty happy with where I sit.
Bloods looked real good (2 weeks ago)

Three days lifting ATM.(push/ pull/ legs)
2-3 days of 45min Zone 2 in the morning
Dry Sauna most nights

Currently:
- 3IU of GH in evening
- Reta 1.5mg once weekly
- washout phase for all other peptides (6-8 weeks)
- same vitamin stack as previously.
- protein around 180-200g daily.
- started TRT at 135mg (M,W,F) two weeks ago.

My questions:

- my IGF1 was in the gutter at 12 in January and has jumped to 47 (6 weeks on GH) making me well above the range. I’m planning on staying on GH as maintenance ongoing, thoughts on lowering dose and or if this is a long term concern at this range. My reading would suggest yes?

- my body hurts like fuck at the moment, not sure if it’s fluid retention from GH and or hormone and system adjusting to Test but my shoulders both feel like there’s not enough space in the capsule for the tendons and ligaments to slide around and move- feels sore and inflamed and range feels fucked. Chins with load feel like the lat attachment is going to rip off with each rep (been doing chins with load for over 10years now so nothing new) and the DOMs post leg sessions is out of control. Volume hasn’t changed, intensity and exercise volume / reps/ load have not changed.

Anyone had similar when started T and or GH - I get the tissue, water, endocrine system adjusting but be cool to hear from someone else that’s been there. This far; aesthetically far better but body feels worse than it did in December.

Cheers crew, interested to hear your thoughts.

good update but the igf move you're talking about do you have the bloods to share please? @Boofy

and the pain from water retention you have pics please? like bloat?

 

[Boofy]

good update but the igf move you're talking about do you have the bloods to share please? @Boofy

and the pain from water retention you have pics please? like bloat?

See IGF numbers attached. I'll put the conversion below for our overseas friends too.

Jan IGF-1 : 12 nmol/l (92 ng/ml)
March IGF-1 : 47 nmol/7 (360 ng/ml)

There's no bloat, just how it feels internally when I move through range.

 

[LevButlerov]

See IGF numbers attached. I'll put the conversion below for our overseas friends too.

Jan IGF-1 : 12 nmol/l (92 ng/ml)
March IGF-1 : 47 nmol/7 (360 ng/ml)

There's no bloat, just how it feels internally when I move through range.

good IGF boost here NICE! @Boofy if you dont have bloat thats fine but try to adjust sodium potassium in your diet, are you tracking it a bit?

 

[Boofy]

Hey crew,

Got a decent lump under my left nipple along with the standard sensitivity in both. The lump seems to be getting bigger.

Had bloods taken last week, should have the 8 weeks TRT levels early next week.
This is the current regime

- 135mg total test e (M, W, F)
- 2IU GH daily
- 11% BF

Thinking Tamoxifen seems to be the recommended go to for preventative gyno growths like this. Any thoughts here crew?

 

[LevButlerov]

Hey crew,

Got a decent lump under my left nipple along with the standard sensitivity in both. The lump seems to be getting bigger.

Had bloods taken last week, should have the 8 weeks TRT levels early next week.
This is the current regime

- 135mg total test e (M, W, F)
- 2IU GH daily
- 11% BF

Thinking Tamoxifen seems to be the recommended go to for preventative gyno growths like this. Any thoughts here crew?

post pics of the lump please and chest multiple angles @Boofy

 

[Boofy]

@LevButlerov, see attached brother.
It’s not really visible but it’s the growth underneath the nipple. Meaty and hard, slightly larger than a marble. Sore and seems to be getting bigger.

 

[LevButlerov]

@LevButlerov, see attached brother.
It’s not really visible but it’s the growth underneath the nipple. Meaty and hard, slightly larger than a marble. Sore and seems to be getting bigger.

can you please do a pic so we can see both sides of chest to compare thanks @Boofy

 

[Boofy]

TRT UPDATE AND HELP: April 2026'
Legends,
Bit rattled down here would love some feedback.
Nipples are sore AF.

Current...
7 weeks on TRT - first lot of bloods & not what I expected.
My E2 is through the roof (3x previous) with only a small increase in T total/ free

Current TRT protocol is 135mg Test E per week
Injected IM fasted in the morning Monday, Wednesday and Friday.
The bloods were taken Friday morning before my Friday injection

Current Bodyfat 11 - 11.5%
HGH 2IU in the evening
Reta: 1.5mg Wk

Pre TRT Levels
Total Testosterone : 22.8 nmol/L
SHBG : 58 nmol/L
Free Testosterone : 342 pmol/L
E2: 92 pmol/L
IGF1: 47 pmol/L

7 Wk TRT Levels
Total Testosterone : 33.0 nmol/L
SHBG : 57 nmol/L
Free Testosterone : 548 pmol/L
E2: 313 pmol/L
IGF1: 43 pmol/L

My thinking...
- Scale TRT dosage back to 120mg MWF to let everything settle while aromatasing is high.
- Come off HGH to reduce aromatase, water and tissue sensitivity
- Bloods again in 6-8 weeks and see if E2 activity has settled before pushing up dose.

Outcomes...
- health and longevity.
- improve aesthetic
- train forever & remain capable... (not trying to get sauced)

Recent bloods attached.

 

[LevButlerov]

TRT UPDATE AND HELP: April 2026'
Legends,
Bit rattled down here would love some feedback.
Nipples are sore AF.

Current...
7 weeks on TRT - first lot of bloods & not what I expected.
My E2 is through the roof (3x previous) with only a small increase in T total/ free

Current TRT protocol is 135mg Test E per week
Injected IM fasted in the morning Monday, Wednesday and Friday.
The bloods were taken Friday morning before my Friday injection

Current Bodyfat 11 - 11.5%
HGH 2IU in the evening
Reta: 1.5mg Wk

Pre TRT Levels
Total Testosterone : 22.8 nmol/L
SHBG : 58 nmol/L
Free Testosterone : 342 pmol/L
E2: 92 pmol/L
IGF1: 47 pmol/L

7 Wk TRT Levels
Total Testosterone : 33.0 nmol/L
SHBG : 57 nmol/L
Free Testosterone : 548 pmol/L
E2: 313 pmol/L
IGF1: 43 pmol/L

My thinking...
- Scale TRT dosage back to 120mg MWF to let everything settle while aromatasing is high.
- Come off HGH to reduce aromatase, water and tissue sensitivity
- Bloods again in 6-8 weeks and see if E2 activity has settled before pushing up dose.

Outcomes...
- health and longevity.
- improve aesthetic
- train forever & remain capable... (not trying to get sauced)

Recent bloods attached.

your e2 shows 313 way too high the easier way would be to add some light aromasin 10mgs eod for 3 weeks to dial it in, i dont think your test levels are that high to redial the schedule tbh @Boofy

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman

 

[Yuri]

TRT UPDATE AND HELP: April 2026'
Legends,
Bit rattled down here would love some feedback.
Nipples are sore AF.

Current...
7 weeks on TRT - first lot of bloods & not what I expected.
My E2 is through the roof (3x previous) with only a small increase in T total/ free

Current TRT protocol is 135mg Test E per week
Injected IM fasted in the morning Monday, Wednesday and Friday.
The bloods were taken Friday morning before my Friday injection

Current Bodyfat 11 - 11.5%
HGH 2IU in the evening
Reta: 1.5mg Wk

Pre TRT Levels
Total Testosterone : 22.8 nmol/L
SHBG : 58 nmol/L
Free Testosterone : 342 pmol/L
E2: 92 pmol/L
IGF1: 47 pmol/L

7 Wk TRT Levels
Total Testosterone : 33.0 nmol/L
SHBG : 57 nmol/L
Free Testosterone : 548 pmol/L
E2: 313 pmol/L
IGF1: 43 pmol/L

My thinking...
- Scale TRT dosage back to 120mg MWF to let everything settle while aromatasing is high.
- Come off HGH to reduce aromatase, water and tissue sensitivity
- Bloods again in 6-8 weeks and see if E2 activity has settled before pushing up dose.

Outcomes...
- health and longevity.
- improve aesthetic
- train forever & remain capable... (not trying to get sauced)

Recent bloods attached.

Is this self subscribe trt or though a doctor?

What have you put in place for e2?

 

[waggat]

TRT UPDATE AND HELP: April 2026'
Legends,
Bit rattled down here would love some feedback.
Nipples are sore AF.

Current...
7 weeks on TRT - first lot of bloods & not what I expected.
My E2 is through the roof (3x previous) with only a small increase in T total/ free

Current TRT protocol is 135mg Test E per week
Injected IM fasted in the morning Monday, Wednesday and Friday.
The bloods were taken Friday morning before my Friday injection

Current Bodyfat 11 - 11.5%
HGH 2IU in the evening
Reta: 1.5mg Wk

Pre TRT Levels
Total Testosterone : 22.8 nmol/L
SHBG : 58 nmol/L
Free Testosterone : 342 pmol/L
E2: 92 pmol/L
IGF1: 47 pmol/L

7 Wk TRT Levels
Total Testosterone : 33.0 nmol/L
SHBG : 57 nmol/L
Free Testosterone : 548 pmol/L
E2: 313 pmol/L
IGF1: 43 pmol/L

My thinking...
- Scale TRT dosage back to 120mg MWF to let everything settle while aromatasing is high.
- Come off HGH to reduce aromatase, water and tissue sensitivity
- Bloods again in 6-8 weeks and see if E2 activity has settled before pushing up dose.

Outcomes...
- health and longevity.
- improve aesthetic
- train forever & remain capable... (not trying to get sauced)

Recent bloods attached.

T numbers look good for that dose mate.

E2 a bit high and sounds like you're getting side effects.

I agree with you're plan to lower slightly. You may end up needing to be around 100mg per week.

 

[Kopite67]

TRT UPDATE AND HELP: April 2026'
Legends,
Bit rattled down here would love some feedback.
Nipples are sore AF.

Current...
7 weeks on TRT - first lot of bloods & not what I expected.
My E2 is through the roof (3x previous) with only a small increase in T total/ free

Current TRT protocol is 135mg Test E per week
Injected IM fasted in the morning Monday, Wednesday and Friday.
The bloods were taken Friday morning before my Friday injection

Current Bodyfat 11 - 11.5%
HGH 2IU in the evening
Reta: 1.5mg Wk

Pre TRT Levels
Total Testosterone : 22.8 nmol/L
SHBG : 58 nmol/L
Free Testosterone : 342 pmol/L
E2: 92 pmol/L
IGF1: 47 pmol/L

7 Wk TRT Levels
Total Testosterone : 33.0 nmol/L
SHBG : 57 nmol/L
Free Testosterone : 548 pmol/L
E2: 313 pmol/L
IGF1: 43 pmol/L

My thinking...
- Scale TRT dosage back to 120mg MWF to let everything settle while aromatasing is high.
- Come off HGH to reduce aromatase, water and tissue sensitivity
- Bloods again in 6-8 weeks and see if E2 activity has settled before pushing up dose.

Outcomes...
- health and longevity.
- improve aesthetic
- train forever & remain capable... (not trying to get sauced)

Recent bloods attached.

Agree totally with @LevButlerov on what you need to do dial things in. No need to adjust TRT and I doubt the HGH is causing issue either and can stay in also.

 

[Trenhead3cc]

Interesting your previous blood work from only last month and e2 completely different.

What’s changed ? Increased test per week by how much ?

What’s your injection protocol ?
If it’s once per week, make it min 2 x per week maybe 3 x for more stable levels. Will keep e2 more in check.

But at those current high e2 numbers you will need an ai

 

[Boofy]

Is this self subscribe trt or though a doctor?

What have you put in place for e2?

This is self prescribed.
I have nothing in place for E2 management at this point.

 

[Boofy]

Interesting your previous blood work from only last month and e2 completely different.

What’s changed ? Increased test per week by how much ?

What’s your injection protocol ?
If it’s once per week, make it min 2 x per week maybe 3 x for more stable levels. Will keep e2 more in check.

But at those current high e2 numbers you will need an ai

The bloods prior were before starting TRT.
In 7 weeks of 135mg per week has led to the E2 spike.

I’m injecting 3 times weekly, M W F.

How much AI and how long do you stay on one? Don’t really really want to be on AI permanently.

Any thoughts on the AI dosage, product and frequency? @LevButlerov @waggat @Kopite67 @Yuri @Trenhead3cc

Thanks lads…

 

[Kopite67]

The bloods prior were before starting TRT.
In 7 weeks of 135mg per week has led to the E2 spike.

I’m injecting 3 times weekly, M W F.

How much AI and how long do you stay on one? Don’t really really want to be on AI permanently.

Any thoughts on the AI dosage, product and frequency? @LevButlerov @waggat @Kopite67 @Yuri @Trenhead3cc

Thanks lads…

@LevButlerov gave it to you already brother. 10mgs Aromison EOD for 3 weeks

 

[Boofy]

@LevButlerov gave it to you already brother. 10mgs Aromison EOD for 3 weeks

Change nothing else?

 

[Kopite67]

Change nothing else?

Change nothing else and see what the aromison does brother. E2 will drop, don't want it to crash though

 

[LevButlerov]

@LevButlerov gave it to you already brother. 10mgs Aromison EOD for 3 weeks

Change nothing else?

thank you @Kopite67 and @Boofy nothing else for now

 

[Trenhead3cc]

That’s pretty high e2 from 135 per week test. You aromatise pretty heavily.

Other factors are your bf percentage. When I came back after years off I was in the 20 plus percentage bf. And I was having e2 issues
Being at a lower bf will also help if you keep at it you may find you no longer need an ai as your body composition changes
(nothing against your current physique, you look great! It’s just another factor aswell)

Alternatively you could use a secondary compound to help lower your e2. Proviron would be probably the easiest and safest to use. An oral DHT that is very minimal sides and liver friendly. Also will lower your SHBG allowing you to have more Free test.
But this isn’t a complete replacement of an ai but it would help

pharmacology is crazy and everyone responds differently.


Also Aromasin over arimidex for an ai every day of the week. Arimidex is more harsh on the lipids.