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Approved Log Cycle Training Nutrition Log with R&D Pharma

Cd92

V.I.P.
EVO Logger
Not sure how to start so here it is,
I was running 250mg a week with not much knowledge, it was some random labs test e and I ran this for about 4-6 weeks then came across this forum got onto @R&Dpharma and figured I’d keep a record of my doses

I then started running 300mg Test E, 300mg Mast E and 80mg of Tren E per week spread out in daily injections for around 16 weeks with anavar added in after 4 weeks at 20mg per day split morning and afternoon for 4 weeks adding in 3iu of hgh from @Wolfenstein for a couple weeks towards the end regrettably without bloodwork but great results going from 98kg to 92kg bigger stronger and leaner than ever.

I had a 6 week break only running 200mg of Test E spread out daily and on a whim jumped back on cycle for a couple weeks

(Test E 400mg and Tren E 200mg and anavar 20mg from @R&Dpharma - hgh from @Wolfenstein Mast E from suspended lab not sure if allowed to name.)



I started developing gyno so I dropped off everything beside Test E, once the lump appeared and the tenderness set in I had a chat with @Wolfenstein and I’ve been attempting to zap it with Tamoxifen 10mg in the morning 10mg at night and it’s gone down by about 80% over 3 weeks.

(Tamoxifen from @Wolfenstein )



I’m currently on 120mg test e per week in daily injections and bpc-157 and tb-500 1mg of each day and night for a shoulder injury and tennis elbow going to get bloodwork done towards the end of the month (bpc-157 and tb-500 from @Wolfenstein )



Diets been pretty consistent for the past 7 months mostly chicken breast, red meats randomly, tuna and white rice with dates and pineapple for most meals, protein shakes and lots of fruits and veggies.

Had periods of slacking off with a few minor injuries and a new baby before Christmas haven’t been counting calories only protein and carbs and train typical 5 day split current weight today 90kgs.



Any advice welcome cheers fellas
 

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Not sure how to start so here it is,
I was running 250mg a week with not much knowledge, it was some random labs test e and I ran this for about 4-6 weeks then came across this forum got onto @R&Dpharma and figured I’d keep a record of my doses

I then started running 300mg Test E, 300mg Mast E and 80mg of Tren E per week spread out in daily injections for around 16 weeks with anavar added in after 4 weeks at 20mg per day split morning and afternoon for 4 weeks adding in 3iu of hgh from @Wolfenstein for a couple weeks towards the end regrettably without bloodwork but great results going from 98kg to 92kg bigger stronger and leaner than ever.

I had a 6 week break only running 200mg of Test E spread out daily and on a whim jumped back on cycle for a couple weeks

(Test E 400mg and Tren E 200mg and anavar 20mg from @R&Dpharma - hgh from @Wolfenstein Mast E from suspended lab not sure if allowed to name.)



I started developing gyno so I dropped off everything beside Test E, once the lump appeared and the tenderness set in I had a chat with @Wolfenstein and I’ve been attempting to zap it with Tamoxifen 10mg in the morning 10mg at night and it’s gone down by about 80% over 3 weeks.

(Tamoxifen from @Wolfenstein )



I’m currently on 120mg test e per week in daily injections and bpc-157 and tb-500 1mg of each day and night for a shoulder injury and tennis elbow going to get bloodwork done towards the end of the month (bpc-157 and tb-500 from @Wolfenstein )



Diets been pretty consistent for the past 7 months mostly chicken breast, red meats randomly, tuna and white rice with dates and pineapple for most meals, protein shakes and lots of fruits and veggies.

Had periods of slacking off with a few minor injuries and a new baby before Christmas haven’t been counting calories only protein and carbs and train typical 5 day split current weight today 90kgs.



Any advice welcome cheers fellas
welcome fully to the EVO family :D thank you for sharing @Cd92 and good to see you on team R&D @R&Dpharma !

Right now you're at 120mgs test per week, but when were your last bloods? or do you have budget to get them before we start?

I saw you posted some basics but can we start to use an app?

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
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
 
UPDATE: May 11/2026
Current stats-

Height: 173cm

Weight: 84kgs

Daily kJ target: 15,500

Macro targets:

Carbs: 511g

Fat: 80g

Protein: 230g



After a challenging few months I fell off my routine and lost my momentum but im back on the horse and in full swing again

Bloods are booked for this Wednesday will update with results when they come back.





Nutrition/diet

Diet remains pretty consistent but not perfect a perfect day consists of



•breakfast- as either porridge or shake

50-100grams of oats

100grams of berries

X1 banana

X3 medjool dates

30g protein powder

400ml of light high protein milk or coconut water depending



•Lunch 1&2 and dinner all component interchange depending on what’s going on or left ;p

250 grams of chicken breast or thigh

250 grams of topside beef mince lightly seasoned

300 grams of jasmine rice or pasta

100 grams of fresh pineapple

X3 medjool dates

100 grams of steamed vegetables

Fruits and almonds or walnuts generally for snacks



Lots of water Atleast 3 litres daily





Training (perfect week)

•Monday - Chest & triceps

•Tuesday - back & arms

•Wednesday - legs & core

•Thursday - shoulders

•Friday - whatever feels needed

•Saturday - cardio

•Sunday - rest

Aim for minimum 10,000 steps daily my jobs pretty physical and involves a lot of walking and carrying which helps



PEDs-

•@R&Dpharma test E 400 @25mg daily/pm

•austrixpharma HGH @3iu daily/pm(with test e shot)

•austrixpharma mots c @1mg/am



Supplements/vitamins

2,000mg fish oil x2 capsules am/pm -total 4,000mg daily

10,000iu vitamin D3 & 200mcg K2 x1 capsule/pm

Zinc complex x1 capsule am/pm

Vitamin c 1000mg x1 am/pm 2,000mg daily

Active Magnesium citrate 1200mg x1 pill/pm

Milk thistle 21,000mg x1 pill am/pm 42,000mg daily

1,000mg bromelain with each meal

Celtic sea salt (in water)
 

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UPDATE: May 11/2026
Current stats-

Height: 173cm

Weight: 84kgs

Daily kJ target: 15,500

Macro targets:

Carbs: 511g

Fat: 80g

Protein: 230g



After a challenging few months I fell off my routine and lost my momentum but im back on the horse and in full swing again

Bloods are booked for this Wednesday will update with results when they come back.





Nutrition/diet

Diet remains pretty consistent but not perfect a perfect day consists of



•breakfast- as either porridge or shake

50-100grams of oats

100grams of berries

X1 banana

X3 medjool dates

30g protein powder

400ml of light high protein milk or coconut water depending



•Lunch 1&2 and dinner all component interchange depending on what’s going on or left ;p

250 grams of chicken breast or thigh

250 grams of topside beef mince lightly seasoned

300 grams of jasmine rice or pasta

100 grams of fresh pineapple

X3 medjool dates

100 grams of steamed vegetables

Fruits and almonds or walnuts generally for snacks



Lots of water Atleast 3 litres daily





Training (perfect week)

•Monday - Chest & triceps

•Tuesday - back & arms

•Wednesday - legs & core

•Thursday - shoulders

•Friday - whatever feels needed

•Saturday - cardio

•Sunday - rest

Aim for minimum 10,000 steps daily my jobs pretty physical and involves a lot of walking and carrying which helps



PEDs-

•@R&Dpharma test E 400 @25mg daily/pm

•austrixpharma HGH @3iu daily/pm(with test e shot)

•austrixpharma mots c @1mg/am



Supplements/vitamins

2,000mg fish oil x2 capsules am/pm -total 4,000mg daily

10,000iu vitamin D3 & 200mcg K2 x1 capsule/pm

Zinc complex x1 capsule am/pm

Vitamin c 1000mg x1 am/pm 2,000mg daily

Active Magnesium citrate 1200mg x1 pill/pm

Milk thistle 21,000mg x1 pill am/pm 42,000mg daily

1,000mg bromelain with each meal

Celtic sea salt (in water)
good supp update lets get more digestive aids in there and some gear pics if you can :D @Cd92

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss
 
UPDATE: May 11/2026
Current stats-

Height: 173cm

Weight: 84kgs

Daily kJ target: 15,500

Macro targets:

Carbs: 511g

Fat: 80g

Protein: 230g



After a challenging few months I fell off my routine and lost my momentum but im back on the horse and in full swing again

Bloods are booked for this Wednesday will update with results when they come back.





Nutrition/diet

Diet remains pretty consistent but not perfect a perfect day consists of



•breakfast- as either porridge or shake

50-100grams of oats

100grams of berries

X1 banana

X3 medjool dates

30g protein powder

400ml of light high protein milk or coconut water depending



•Lunch 1&2 and dinner all component interchange depending on what’s going on or left ;p

250 grams of chicken breast or thigh

250 grams of topside beef mince lightly seasoned

300 grams of jasmine rice or pasta

100 grams of fresh pineapple

X3 medjool dates

100 grams of steamed vegetables

Fruits and almonds or walnuts generally for snacks



Lots of water Atleast 3 litres daily





Training (perfect week)

•Monday - Chest & triceps

•Tuesday - back & arms

•Wednesday - legs & core

•Thursday - shoulders

•Friday - whatever feels needed

•Saturday - cardio

•Sunday - rest

Aim for minimum 10,000 steps daily my jobs pretty physical and involves a lot of walking and carrying which helps



PEDs-

•@R&Dpharma test E 400 @25mg daily/pm

•austrixpharma HGH @3iu daily/pm(with test e shot)

•austrixpharma mots c @1mg/am



Supplements/vitamins

2,000mg fish oil x2 capsules am/pm -total 4,000mg daily

10,000iu vitamin D3 & 200mcg K2 x1 capsule/pm

Zinc complex x1 capsule am/pm

Vitamin c 1000mg x1 am/pm 2,000mg daily

Active Magnesium citrate 1200mg x1 pill/pm

Milk thistle 21,000mg x1 pill am/pm 42,000mg daily

1,000mg bromelain with each meal

Celtic sea salt (in water)
Plan looks pretty good.

Will be good if you can update more frequently than every three months.

From your original post it looks like you've made good progress. How long have you been training?
 
Plan looks pretty good.

Will be good if you can update more frequently than every three months.

From your original post it looks like you've made good progress. How long have you been training?
Definitely need to be consistent with my logging brother aiming for weekly updates moving forward.
I’ve been training on and off throughout the years but never took it seriously until 12 months ago
 
UPDATE: May 11/2026
Current stats-

Height: 173cm

Weight: 84kgs

Daily kJ target: 15,500

Macro targets:

Carbs: 511g

Fat: 80g

Protein: 230g



After a challenging few months I fell off my routine and lost my momentum but im back on the horse and in full swing again

Bloods are booked for this Wednesday will update with results when they come back.





Nutrition/diet

Diet remains pretty consistent but not perfect a perfect day consists of



•breakfast- as either porridge or shake

50-100grams of oats

100grams of berries

X1 banana

X3 medjool dates

30g protein powder

400ml of light high protein milk or coconut water depending



•Lunch 1&2 and dinner all component interchange depending on what’s going on or left ;p

250 grams of chicken breast or thigh

250 grams of topside beef mince lightly seasoned

300 grams of jasmine rice or pasta

100 grams of fresh pineapple

X3 medjool dates

100 grams of steamed vegetables

Fruits and almonds or walnuts generally for snacks



Lots of water Atleast 3 litres daily





Training (perfect week)

•Monday - Chest & triceps

•Tuesday - back & arms

•Wednesday - legs & core

•Thursday - shoulders

•Friday - whatever feels needed

•Saturday - cardio

•Sunday - rest

Aim for minimum 10,000 steps daily my jobs pretty physical and involves a lot of walking and carrying which helps



PEDs-

•@R&Dpharma test E 400 @25mg daily/pm

•austrixpharma HGH @3iu daily/pm(with test e shot)

•austrixpharma mots c @1mg/am



Supplements/vitamins

2,000mg fish oil x2 capsules am/pm -total 4,000mg daily

10,000iu vitamin D3 & 200mcg K2 x1 capsule/pm

Zinc complex x1 capsule am/pm

Vitamin c 1000mg x1 am/pm 2,000mg daily

Active Magnesium citrate 1200mg x1 pill/pm

Milk thistle 21,000mg x1 pill am/pm 42,000mg daily

1,000mg bromelain with each meal

Celtic sea salt (in water)
Hey king! Awesome to have you back and happy to hear you have got the fire back into ya💪

It happens brother this lifestyle of throwing iron has its ups and downs and general life always comes into play too bro, marriage, parenthood, work life etc...

Trying to navigate everything all at once comes with its pressure no doubt, finding a structure that allows us to manage it all is where the true magic really happens.

Do we get it right all the time? Absolutely not, we're only humans. What we do control is how we react when we feel those pressures building and even that in itself is always a work in progress we're forever trying to build on.

Everything is looking pretty good though brother. Be good to see some workouts roll in and get a picture of how that side of things look.

Smart play just sitting on that tren for now.. get some momentum building again anf get back into your groove before you decide to crack open that vial of honey lol.


Welcome back brother 🙏
 
Last edited:
Hey king! Awesome to have you back and happy to hear you have got the fire back into ya💪

It happens brother this lifestyle of throwing iron has its ups and downs and general life always comes into play too bro, marriage, parenthood, work life etc...

Trying to navigate everything all at once comes with its pressure no doubt, finding a structure that allows us to manage it all is where the true magic really happens.

Do we get it right all the time? Absolutely not, we're only humans. What we do control is how we react when we feel those pressures building and even that in itself is always a work in progress we're forever trying to build on.

Everything is looking pretty good though brother. Be good to see some workouts roll in and get a picture of how that side of things look.

Smart play just sitting on that tren for now.. get some momentum building again anf get back into your groove before you decide to crack open that vial of honey lol.


Welcome back brother 🙏
Appreciate it brother updates are coming keep an eye out 😁
 
Bloods tests are in still waiting on DHT, cystatin c and apob results (2-3 weeks apparently)
 

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Second lot of results
 

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E2 is Definitely too high I’ve got arimidex on hand but worried of rebound so ill order some aromasin , I’ve got equipoise on the way also
B12s on the agenda more eggs and Greek yogurt will get a supplement also
you need to get aromasin better start with it before eq :D

you should use sublingual b12 @Cd92
 
Rodger that brother I’ll get some ordered asap and put the eq on the sideline
perfect who is your supplier? :D
 
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