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Hey Evo Community!
Been Lurking for quite sometime now and hesitated to start a log (no idea why) so here I am getting started.
Quick Background:
I’m 35, male, and always had an interest in training as well as logging data in health. I had let myself go in recent times with a toxic relationship/mild depression combined with excessive drinking. Some of my biggest goals were to correct these problems last year and I have successfully done so. Been smashing the podcast and their focus on this area has really motivated me to begin this log.
Going to the doc and getting some mild liver damage from drinking was a wake up call as well of course a physique that just wasn’t me. Proceeded to get blood work which I now plan to get regularly and ‘seeing the numbers’ is something that is a great motivator as well. Not only is aesthetics but the science and research behind it all really interests me. Especially with everything happening in the industry at the moment.
Bloodwork is posted below over the last little while showing test somewhat low and my liver markers out which I have worked hard to correct.
Started TRT 6 weeks ago and never felt better. Plan was to have an optimized base and move into a first cycle – would love to lean on the community to help dial this in as well as share any data and research for myself that could help anyone else. Obviously, test has shot right up! A testament to the quality of @Gold Standard Labs . This was only on TRT 120mgs for 6 weeks. I have brought that amount down to just under 90mgs per week as of the 11th of this month. Obviously E2 shot up as well. Really no side effects honestly I feel great. No loss of libido, only fatigue was directly related to sleep quality, no puffy nips, no mood swings. However, I would still like to get this in check.
Body composition:
In body scan taken on Saturday pre-breakfast (I’m aware of the accuracy of these scans and plan to get a Dexa soon). Showing weight 81.2kgs (down from 86kgs in 3 months however was at my heaviest just over 90kgs when unhealthy) however this will fluctuate with an average of 83-84kgs as I have been more focused to recomp. Height 173.9cm and BF 14%. Before photos in underwear. other two photos recent.
Plan: was to cut a bit but predominantly recomp. Get down to maybe 10-11% BF to start a blast. However considering bloodwork, Test results and time of year would it be an idea to start a low dose blast now? Add some primo to bring some E2 down and then cut hard leading into summer? Exemestane on hand as well as Gold Standard labs Primo. open to ideas.
Reta will be titrating down now as I have been on it coming up 12 weeks. Wanted to overlap with the GH secretagogues especially using Ipamorelin with the stimulation of the Ghrelin receptor.
Sleep: possibly the hardest hurdle to keep consistent. I work night shift 4 days a week mon-thurs so timing everything with circadian rhythm (particularly secretagogues and meals) can be challenging. Fridays and Monday nights put me in a large sleep debt typically as they are when my sleep pattern flips. Sleep last night = 6hour 22 mins. 2Hs 2 min REM and 43mins deep.
Current Protocol:
Medication: 10mg Escitalopram daily – if anyone has any experience on kicking this shit I’d love to hear. Been on it for about 6 months or so. I have really turned my life around and feel in a fantastic place right now so I feel I’m ready. This will be discussed with my GP of course. Also if anyone needs to reach out either privately or publicly please don’t hesitate. Its not only a big focus of mine for myself and the people around me but Ive learned its much better to be uncomfortable with a community supporting you rather then alone.
@RGSX Regenex HIS Vital cycle support: daily. Its no surprise my liver markers came in line after using this. On my second tub and reviews will be posted soon. Fantastic product!
@RGSX Vital Sleep: as needed, and another great tool for someone on shift work.
Premium supps warrior pre-workout
Premium supps elctrolytes (intra workout)
Switch Carbs 20g (intra workout)
Probiotic: natrali – 1 daily
Thiamine – 100mg daily
Creatine – 5-10g daily (on low sleep days I like to up this to 15-20gs)
Injectable L-carnitine (premium supps)– 500-600mg pre-workout
@Gold Standard Labs Test cypionate – 90mgs per week pinned daily
Reta – 2.5mg per week -spit into Sunday- Thursday pins
Mots-C – 2-3mgs pre-workout
Tesamorelin – 2mg pre-bed 5 days a week
CJC 1295 (no DAC)+Ipamorelin – 200mcg (100mcg+100mcg) first thing wake up 5 days a week.
(all logs will be from previous day as I’m on Nightshift)
Macros for yesterday:
Total Calories: 2,280
Carbs:236g
Protein: 251g
Fat: 36g
Brunch : 868cal 79gpro 115gcarb 12gfat
Green chicken curry ( broad beans and rice)
3 dates
1 banana
Dinner : 840cal 90carb 10gfat 100gpro
Herb and garlic kangaroo steak 450g
Srteamed jasmine rice 250g
Frozen whole baby beans 150g
Snacks: 572cal 31gcarb 14gfat 73gpro
Switch nutrition carbs (intra workout) 20g
Vitality greens 10g
UpProtein whey hydro+enzymes 80g
Choc Honeycomb protein icecream
I have Psyllium husk on hand as well however haven’t started. Would love a link to do some reading. Happy to throw this into the protocol I have heard good things.
workout for yesterday:
PULL DAY
all workouts will have 1-2 warm up sets after my stretch routine and I really do this by feel. Logged is working sets.
Temple Pull downs:
92kgs – 6rep
87kg – 7-almost 8 rep fail
82 kgs – 8 fail
Single arm seated row machine: 60kg (each arm)
set 1 – 9 rep fail
Set 2 – 8 rep fail
Pull over machine: 80kgs
Set 1 – 10 rep fail
Set 2 – 8 rep fail
Single arm iso lateral front lat pull down machine: (under grip) 40kgs (each arm)
Set 1 – 8rep – fail
Set 2 – 6-7rep fail
Single arm cable rear delt fly
12.5kgs – 8 rep fail
10 kgs- 11 rep fail
Single arm basian cable curl:
12.5kgs – 10rep fail
10kgs – 12 rep fail
Dumbell curl:
20 kgs – 7 rep fail
16kgs – 8 rep fail
14 kgs – 10 rep fail
Cable ab crunch (forgot to log weight)
2 sets 11 ish reps fail
Bosu ball leg raises:
2 sets – 11 reps.
Cardio: I truly have been slack on this lately and waiting on some new running shoes ( no excuse) I will up this with some zone 2 this week. I’m fortunate enough that my job is very physically demanding so that saves me a bit. I can’t track steps or anything at work. No phones or anything with a battery.
Been Lurking for quite sometime now and hesitated to start a log (no idea why) so here I am getting started.
Quick Background:
I’m 35, male, and always had an interest in training as well as logging data in health. I had let myself go in recent times with a toxic relationship/mild depression combined with excessive drinking. Some of my biggest goals were to correct these problems last year and I have successfully done so. Been smashing the podcast and their focus on this area has really motivated me to begin this log.
Going to the doc and getting some mild liver damage from drinking was a wake up call as well of course a physique that just wasn’t me. Proceeded to get blood work which I now plan to get regularly and ‘seeing the numbers’ is something that is a great motivator as well. Not only is aesthetics but the science and research behind it all really interests me. Especially with everything happening in the industry at the moment.
Bloodwork is posted below over the last little while showing test somewhat low and my liver markers out which I have worked hard to correct.
Started TRT 6 weeks ago and never felt better. Plan was to have an optimized base and move into a first cycle – would love to lean on the community to help dial this in as well as share any data and research for myself that could help anyone else. Obviously, test has shot right up! A testament to the quality of @Gold Standard Labs . This was only on TRT 120mgs for 6 weeks. I have brought that amount down to just under 90mgs per week as of the 11th of this month. Obviously E2 shot up as well. Really no side effects honestly I feel great. No loss of libido, only fatigue was directly related to sleep quality, no puffy nips, no mood swings. However, I would still like to get this in check.
Body composition:
In body scan taken on Saturday pre-breakfast (I’m aware of the accuracy of these scans and plan to get a Dexa soon). Showing weight 81.2kgs (down from 86kgs in 3 months however was at my heaviest just over 90kgs when unhealthy) however this will fluctuate with an average of 83-84kgs as I have been more focused to recomp. Height 173.9cm and BF 14%. Before photos in underwear. other two photos recent.
Plan: was to cut a bit but predominantly recomp. Get down to maybe 10-11% BF to start a blast. However considering bloodwork, Test results and time of year would it be an idea to start a low dose blast now? Add some primo to bring some E2 down and then cut hard leading into summer? Exemestane on hand as well as Gold Standard labs Primo. open to ideas.
Reta will be titrating down now as I have been on it coming up 12 weeks. Wanted to overlap with the GH secretagogues especially using Ipamorelin with the stimulation of the Ghrelin receptor.
Sleep: possibly the hardest hurdle to keep consistent. I work night shift 4 days a week mon-thurs so timing everything with circadian rhythm (particularly secretagogues and meals) can be challenging. Fridays and Monday nights put me in a large sleep debt typically as they are when my sleep pattern flips. Sleep last night = 6hour 22 mins. 2Hs 2 min REM and 43mins deep.
Current Protocol:
Medication: 10mg Escitalopram daily – if anyone has any experience on kicking this shit I’d love to hear. Been on it for about 6 months or so. I have really turned my life around and feel in a fantastic place right now so I feel I’m ready. This will be discussed with my GP of course. Also if anyone needs to reach out either privately or publicly please don’t hesitate. Its not only a big focus of mine for myself and the people around me but Ive learned its much better to be uncomfortable with a community supporting you rather then alone.
@RGSX Regenex HIS Vital cycle support: daily. Its no surprise my liver markers came in line after using this. On my second tub and reviews will be posted soon. Fantastic product!
@RGSX Vital Sleep: as needed, and another great tool for someone on shift work.
Premium supps warrior pre-workout
Premium supps elctrolytes (intra workout)
Switch Carbs 20g (intra workout)
Probiotic: natrali – 1 daily
Thiamine – 100mg daily
Creatine – 5-10g daily (on low sleep days I like to up this to 15-20gs)
Injectable L-carnitine (premium supps)– 500-600mg pre-workout
@Gold Standard Labs Test cypionate – 90mgs per week pinned daily
Reta – 2.5mg per week -spit into Sunday- Thursday pins
Mots-C – 2-3mgs pre-workout
Tesamorelin – 2mg pre-bed 5 days a week
CJC 1295 (no DAC)+Ipamorelin – 200mcg (100mcg+100mcg) first thing wake up 5 days a week.
(all logs will be from previous day as I’m on Nightshift)
Macros for yesterday:
Total Calories: 2,280
Carbs:236g
Protein: 251g
Fat: 36g
Brunch : 868cal 79gpro 115gcarb 12gfat
Green chicken curry ( broad beans and rice)
3 dates
1 banana
Dinner : 840cal 90carb 10gfat 100gpro
Herb and garlic kangaroo steak 450g
Srteamed jasmine rice 250g
Frozen whole baby beans 150g
Snacks: 572cal 31gcarb 14gfat 73gpro
Switch nutrition carbs (intra workout) 20g
Vitality greens 10g
UpProtein whey hydro+enzymes 80g
Choc Honeycomb protein icecream
I have Psyllium husk on hand as well however haven’t started. Would love a link to do some reading. Happy to throw this into the protocol I have heard good things.
workout for yesterday:
PULL DAY
all workouts will have 1-2 warm up sets after my stretch routine and I really do this by feel. Logged is working sets.
Temple Pull downs:
92kgs – 6rep
87kg – 7-almost 8 rep fail
82 kgs – 8 fail
Single arm seated row machine: 60kg (each arm)
set 1 – 9 rep fail
Set 2 – 8 rep fail
Pull over machine: 80kgs
Set 1 – 10 rep fail
Set 2 – 8 rep fail
Single arm iso lateral front lat pull down machine: (under grip) 40kgs (each arm)
Set 1 – 8rep – fail
Set 2 – 6-7rep fail
Single arm cable rear delt fly
12.5kgs – 8 rep fail
10 kgs- 11 rep fail
Single arm basian cable curl:
12.5kgs – 10rep fail
10kgs – 12 rep fail
Dumbell curl:
20 kgs – 7 rep fail
16kgs – 8 rep fail
14 kgs – 10 rep fail
Cable ab crunch (forgot to log weight)
2 sets 11 ish reps fail
Bosu ball leg raises:
2 sets – 11 reps.
Cardio: I truly have been slack on this lately and waiting on some new running shoes ( no excuse) I will up this with some zone 2 this week. I’m fortunate enough that my job is very physically demanding so that saves me a bit. I can’t track steps or anything at work. No phones or anything with a battery.
