Approved Log Pre Cycle Training Gyno Log

[SmallHaus]

This is my first real log. I have never touched a steroid, SARM, peptide, or anything in between.
I am providing all my current stats, labs, diet, exercise, and supps

Stats:
21
5'11
185.2lbs
PRs:
B: 315
S: 405
D: 405 x 2, never really maxed

Goal:
My current goal is to get to 10-13% BF, then lean bulk all the way to 200.
On cycle: cut down to 10-12%, or whenever love handles and pouch disappears.
Long term: goal is to be hovering 200 lean 10-13%.

Pre Cycle: get rid of my gyno pre-cycle. I believe my breast tissue is still soft, so I think running a couple week dosage of AIs while still in school is a good idea. Need advice on what compunds are effective. Per @stevesmi, I'm thinking 15-20mg/day of Nolva & 0.5-1mg/day of letro.

Planned Cycle:
After taking care of my gyno, I am planning on running:

Test-E base: 150mg for first 2 weeks to see how my body reacts, then 250-300mg/week(?) the next 8 weeks
- (I've seen a lot of conflicting info on how high to go first cycle while still avoiding sides)
Anavar : 30mg/week, weeks 3-8 , cut down to ease into PCT
Reta: 1mg/week as needed, dont need to cycle.
A lot of you said to not include Primo for first cycle, I had it originally at 300mg/week for all 10 weeks.

AI just in case - exemestane
PCT- Nolva - 20mg/day for 2 weeks, 15mg/day for the next 2-5 weeks.
Test-Booster - I was told to lower Nolva and add a test booster. need help with dosage and Test booster recs!

Diet
caloric intake recently is gross 2700-2800kcals, -minus activity (approx. 700-800 calories), puts me in the net 2000-2200 range. I am working on reducing variability, I am getting better at consistently eating the same thing to make tracking easier.

My diet is pretty clean. I only drink water, rarely go out and drink alcohol. I don't really like processed foods, so I eat whole foods, and my meals mostly consist of a few ingredients :
eggs, egg whites,
lean ground beef,
lean ground turkey,
rotisserie/baked/grilled/ chicken,
long grain white rice,
and sometimes potatoes and steak.
Sometimes to hit the anabolic window post workout I do a scoop of Optimum Nutrition Whey.

Exercise
- I need help finding app that accurately calculates the calories I burn, I use MyFitnessPal's workout routine builder, but I do not feel it is accurate.

I workout 4-6x a week, usually 5-6.
For the first few years, I was just trying to build strength, so I did PPL with a strength approach.
Recently, been doing 3 sets of heavy-ish weight so that I fail in the 6-10 rep range.
Recently my split looks like:
1. Chest/Tri with front and lateral delt work
2. Back/Bi with rear delt, erectors, and scapular emphasis, trying to build thickness and upper shelf
3. Legs with prioritization of Vastus lateralis, as well as hamstring power and glute development (lagging).
4. Shoulders and arms
5. chest with emphasis on upper chest and front delts (depending on if they're cooked or not from prior session)
6. Back with emphasis on posterior chain as a whole, especially lower back.

I know my body pretty well, so depending on what sessions leave me the most fatigued, I will have a rest day after. I usually allow myself 2 rest days a week, but no more than three.

Cardio is probably my weakest point exercise-wise. I also try to hit cardio during the week days, but I often find myself without the time. To remedy that, I have started running 2 miles at a 10 minute pace 3-4x a week. However, I started having some knee pain, so I am backing off a little, trying cardio thats easier on the joints (incline zone 2 walking, elliptical).

School is also pretty hectic right now, so my quality of workout and duration has definitely decreased. I find myself hitting a fatigue wall towards the end of my workouts, about an hour in. Trying to time carb intake between school and work is such a pain. On-xyxle this will not be a problem, as I will only have a job in the summer.

Sleep
M sleep used to be so much better, but now its consistently 7-8 hours a week. Idk about you guys, but I find that whole "full 8hrs" is BS. I need more like 9-10 to be my best self.
Recently, there is about one night a week where I can't sleep until late at night.


Supplements
Creatine Monohydrate - 4 months on, 3 weeks off
Vitamin C - once daily
Vitamin D3 - once daily
Tumeric - once daily
Ginkgo Bilboa - once daily
Turkesterone & Tongkat ali - pretty much a sham, I take sometimes, but not a lot.
Sometimes a cup of black coffee


Blood Work:
I have a full labs from 6 months ago:

Lipid Panel:
Cholestrol 137 mg/dl
HDL Cholesterol 68 mg/dl
Triglycerides 47 mg/dl
LDL, Calculated (Martin Hopkins calculation) 56 mg/dl
Chol/HDL ratio 2.0
Non-HDL Cholesterol 69

Testosterone Panel:
Testosterone, total, LC-MS/MS 608 ng/dl
Testosterone, Free 132.3 ng/dl

Metabolic Panel: everything healthy. Click to enlarge.

Full CBC w/Differential: There are some abnormal markers here, but I was just coming off a cold.

I want to share two urine stats from my lab: I am pissing excessive protein, and trace amounts of bilirubin as well.

 

[SmallHaus]

@LevButlerov @Shakey @Kopite67

Are we allowed to discuss sources on this forum?

 

[Eddie Haskell]

@LevButlerov @Shakey @Kopite67

Are we allowed to discuss sources on this forum?

Great log
Add photos of you with your face blurred out
You can discuss sources

This is my first real log. I have never touched a steroid, SARM, peptide, or anything in between.
I am providing all my current stats, labs, diet, exercise, and supps

Stats:
21
5'11
185.2lbs
PRs:
B: 315
S: 405
D: 405 x 2, never really maxed

Goal:
My current goal is to get to 10-13% BF, then lean bulk all the way to 200.
On cycle: cut down to 10-12%, or whenever love handles and pouch disappears.
Long term: goal is to be hovering 200 lean 10-13%.

Pre Cycle: get rid of my gyno pre-cycle. I believe my breast tissue is still soft, so I think running a couple week dosage of AIs while still in school is a good idea. Need advice on what compunds are effective. Per @stevesmi, I'm thinking 15-20mg/day of Nolva & 0.5-1mg/day of letro.

Planned Cycle:
After taking care of my gyno, I am planning on running:

Test-E base: 150mg for first 2 weeks to see how my body reacts, then 250-300mg/week(?) the next 8 weeks
- (I've seen a lot of conflicting info on how high to go first cycle while still avoiding sides)
Anavar : 30mg/week, weeks 3-8 , cut down to ease into PCT
Reta: 1mg/week as needed, dont need to cycle.
A lot of you said to not include Primo for first cycle, I had it originally at 300mg/week for all 10 weeks.

AI just in case - exemestane
PCT- Nolva - 20mg/day for 2 weeks, 15mg/day for the next 2-5 weeks.
Test-Booster - I was told to lower Nolva and add a test booster. need help with dosage and Test booster recs!

Diet
caloric intake recently is gross 2700-2800kcals, -minus activity (approx. 700-800 calories), puts me in the net 2000-2200 range. I am working on reducing variability, I am getting better at consistently eating the same thing to make tracking easier.

My diet is pretty clean. I only drink water, rarely go out and drink alcohol. I don't really like processed foods, so I eat whole foods, and my meals mostly consist of a few ingredients :
eggs, egg whites,
lean ground beef,
lean ground turkey,
rotisserie/baked/grilled/ chicken,
long grain white rice,
and sometimes potatoes and steak.
Sometimes to hit the anabolic window post workout I do a scoop of Optimum Nutrition Whey.

Exercise
- I need help finding app that accurately calculates the calories I burn, I use MyFitnessPal's workout routine builder, but I do not feel it is accurate.

I workout 4-6x a week, usually 5-6.
For the first few years, I was just trying to build strength, so I did PPL with a strength approach.
Recently, been doing 3 sets of heavy-ish weight so that I fail in the 6-10 rep range.
Recently my split looks like:
1. Chest/Tri with front and lateral delt work
2. Back/Bi with rear delt, erectors, and scapular emphasis, trying to build thickness and upper shelf
3. Legs with prioritization of Vastus lateralis, as well as hamstring power and glute development (lagging).
4. Shoulders and arms
5. chest with emphasis on upper chest and front delts (depending on if they're cooked or not from prior session)
6. Back with emphasis on posterior chain as a whole, especially lower back.

I know my body pretty well, so depending on what sessions leave me the most fatigued, I will have a rest day after. I usually allow myself 2 rest days a week, but no more than three.

Cardio is probably my weakest point exercise-wise. I also try to hit cardio during the week days, but I often find myself without the time. To remedy that, I have started running 2 miles at a 10 minute pace 3-4x a week. However, I started having some knee pain, so I am backing off a little, trying cardio thats easier on the joints (incline zone 2 walking, elliptical).

School is also pretty hectic right now, so my quality of workout and duration has definitely decreased. I find myself hitting a fatigue wall towards the end of my workouts, about an hour in. Trying to time carb intake between school and work is such a pain. On-xyxle this will not be a problem, as I will only have a job in the summer.

Sleep
M sleep used to be so much better, but now its consistently 7-8 hours a week. Idk about you guys, but I find that whole "full 8hrs" is BS. I need more like 9-10 to be my best self.
Recently, there is about one night a week where I can't sleep until late at night.


Supplements
Creatine Monohydrate - 4 months on, 3 weeks off
Vitamin C - once daily
Vitamin D3 - once daily
Tumeric - once daily
Ginkgo Bilboa - once daily
Turkesterone & Tongkat ali - pretty much a sham, I take sometimes, but not a lot.
Sometimes a cup of black coffee


Blood Work:
I have a full labs from 6 months ago:

Lipid Panel:
Cholestrol 137 mg/dl
HDL Cholesterol 68 mg/dl
Triglycerides 47 mg/dl
LDL, Calculated (Martin Hopkins calculation) 56 mg/dl
Chol/HDL ratio 2.0
Non-HDL Cholesterol 69

Testosterone Panel:
Testosterone, total, LC-MS/MS 608 ng/dl
Testosterone, Free 132.3 ng/dl

Metabolic Panel: everything healthy. Click to enlarge.
View attachment 231258View attachment 231262

Full CBC w/Differential: There are some abnormal markers here, but I was just coming off a cold.
View attachment 231268View attachment 231270

I want to share two urine stats from my lab: I am pissing excessive protein, and trace amounts of bilirubin as well.

View attachment 231271

 

[SmallHaus]

Great log
Add photos of you with your face blurred out
You can discuss sources

Thank you brother! I just did last night. Should I again attached to this log?

 

[Kopite67]

@LevButlerov @Shakey @Kopite67

Are we allowed to discuss sources on this forum?

Great log start brother. Great detail included.
Bloods are good as they should be for someone your age and not cycling when they were taken. That said lymphocytes and neutrophils being off denotes an infection. Were you ill when this was done?
First things first though, follow @stevesmi advice on getting gyno in check that is priority.
Diet looks really good but a macro breakdown will help guide things here.
Training looks good but I would like to see what set numbers you are doing each session and types of exercises. That can come gradually as you do them.
Excellent start though brother, I look forward to following your journey

 

[SmallHaus]

As before, photos are pumpless and fasted. (except third one lol)

 

[SmallHaus]

That said lymphocytes and neutrophils being off denotes an infection. Were you ill when this was done?

Yes, I wrote in my original I was coming off a cold.

As for workout routine, I have recorded my past two workouts. I am being more intentional with movements, as like I said, once I hit that wall, I'm donee.

I can create a log for exercise movements and progressions. I have been into weightlifting and feel I have a great depth of knowledge about musculature and what movements to use.

 

[Eddie Haskell]

View attachment 231302View attachment 231301View attachment 231303
As before, photos are pumpless and fasted. (except third one lol)

Great look, top abs are visible and you are very lean
Biceps show, and I see a hard quad sweep

can create a log for exercise movements and progressions. I have been into weightlifting and feel I have a great depth of knowledge about musculature and what movements to use.

Post all log updates here in this thread, it’s your official log

 

[Shakey]

This is my first real log. I have never touched a steroid, SARM, peptide, or anything in between.
I am providing all my current stats, labs, diet, exercise, and supps

Stats:
21
5'11
185.2lbs
PRs:
B: 315
S: 405
D: 405 x 2, never really maxed

Goal:
My current goal is to get to 10-13% BF, then lean bulk all the way to 200.
On cycle: cut down to 10-12%, or whenever love handles and pouch disappears.
Long term: goal is to be hovering 200 lean 10-13%.

Pre Cycle: get rid of my gyno pre-cycle. I believe my breast tissue is still soft, so I think running a couple week dosage of AIs while still in school is a good idea. Need advice on what compunds are effective. Per @stevesmi, I'm thinking 15-20mg/day of Nolva & 0.5-1mg/day of letro.

Planned Cycle:
After taking care of my gyno, I am planning on running:

Test-E base: 150mg for first 2 weeks to see how my body reacts, then 250-300mg/week(?) the next 8 weeks
- (I've seen a lot of conflicting info on how high to go first cycle while still avoiding sides)
Anavar : 30mg/week, weeks 3-8 , cut down to ease into PCT
Reta: 1mg/week as needed, dont need to cycle.
A lot of you said to not include Primo for first cycle, I had it originally at 300mg/week for all 10 weeks.

AI just in case - exemestane
PCT- Nolva - 20mg/day for 2 weeks, 15mg/day for the next 2-5 weeks.
Test-Booster - I was told to lower Nolva and add a test booster. need help with dosage and Test booster recs!

Diet
caloric intake recently is gross 2700-2800kcals, -minus activity (approx. 700-800 calories), puts me in the net 2000-2200 range. I am working on reducing variability, I am getting better at consistently eating the same thing to make tracking easier.

My diet is pretty clean. I only drink water, rarely go out and drink alcohol. I don't really like processed foods, so I eat whole foods, and my meals mostly consist of a few ingredients :
eggs, egg whites,
lean ground beef,
lean ground turkey,
rotisserie/baked/grilled/ chicken,
long grain white rice,
and sometimes potatoes and steak.
Sometimes to hit the anabolic window post workout I do a scoop of Optimum Nutrition Whey.

Exercise
- I need help finding app that accurately calculates the calories I burn, I use MyFitnessPal's workout routine builder, but I do not feel it is accurate.

I workout 4-6x a week, usually 5-6.
For the first few years, I was just trying to build strength, so I did PPL with a strength approach.
Recently, been doing 3 sets of heavy-ish weight so that I fail in the 6-10 rep range.
Recently my split looks like:
1. Chest/Tri with front and lateral delt work
2. Back/Bi with rear delt, erectors, and scapular emphasis, trying to build thickness and upper shelf
3. Legs with prioritization of Vastus lateralis, as well as hamstring power and glute development (lagging).
4. Shoulders and arms
5. chest with emphasis on upper chest and front delts (depending on if they're cooked or not from prior session)
6. Back with emphasis on posterior chain as a whole, especially lower back.

I know my body pretty well, so depending on what sessions leave me the most fatigued, I will have a rest day after. I usually allow myself 2 rest days a week, but no more than three.

Cardio is probably my weakest point exercise-wise. I also try to hit cardio during the week days, but I often find myself without the time. To remedy that, I have started running 2 miles at a 10 minute pace 3-4x a week. However, I started having some knee pain, so I am backing off a little, trying cardio thats easier on the joints (incline zone 2 walking, elliptical).

School is also pretty hectic right now, so my quality of workout and duration has definitely decreased. I find myself hitting a fatigue wall towards the end of my workouts, about an hour in. Trying to time carb intake between school and work is such a pain. On-xyxle this will not be a problem, as I will only have a job in the summer.

Sleep
M sleep used to be so much better, but now its consistently 7-8 hours a week. Idk about you guys, but I find that whole "full 8hrs" is BS. I need more like 9-10 to be my best self.
Recently, there is about one night a week where I can't sleep until late at night.


Supplements
Creatine Monohydrate - 4 months on, 3 weeks off
Vitamin C - once daily
Vitamin D3 - once daily
Tumeric - once daily
Ginkgo Bilboa - once daily
Turkesterone & Tongkat ali - pretty much a sham, I take sometimes, but not a lot.
Sometimes a cup of black coffee


Blood Work:
I have a full labs from 6 months ago:

Lipid Panel:
Cholestrol 137 mg/dl
HDL Cholesterol 68 mg/dl
Triglycerides 47 mg/dl
LDL, Calculated (Martin Hopkins calculation) 56 mg/dl
Chol/HDL ratio 2.0
Non-HDL Cholesterol 69

Testosterone Panel:
Testosterone, total, LC-MS/MS 608 ng/dl
Testosterone, Free 132.3 ng/dl

Metabolic Panel: everything healthy. Click to enlarge.
View attachment 231258View attachment 231262

Full CBC w/Differential: There are some abnormal markers here, but I was just coming off a cold.
View attachment 231268View attachment 231270

I want to share two urine stats from my lab: I am pissing excessive protein, and trace amounts of bilirubin as well.

View attachment 231271

Great log start brother. For MFP, i generally dont even bother watching calories burned. Control your macros, hit your cardio. Dont get to technical on it. If yoy do want to count them, you can make your own exercises and add the calories burned to em. Ive done that for different treadmill / stairmill speeds.

@LevButlerov @Shakey @Kopite67

Are we allowed to discuss sources on this forum?

Yupp. One if the ways the community stays safe is by allowing source discussion. This can warn others of scams, bunk gear or straight up dangerous gear.

Theres a few sections on here for source talk by country.

 

[LevButlerov]

@LevButlerov @Shakey @Kopite67

Are we allowed to discuss sources on this forum?

yes sure

 

[SmallHaus]

Great look, top abs are visible and you are very lean
Biceps show, and I see a hard quad sweep

Post all log updates here in this thread, it’s your official log

Thank you brother, I feel far from being lean though haha.

 

[LevButlerov]

This is my first real log. I have never touched a steroid, SARM, peptide, or anything in between.
I am providing all my current stats, labs, diet, exercise, and supps

Stats:
21
5'11
185.2lbs
PRs:
B: 315
S: 405
D: 405 x 2, never really maxed

Goal:
My current goal is to get to 10-13% BF, then lean bulk all the way to 200.
On cycle: cut down to 10-12%, or whenever love handles and pouch disappears.
Long term: goal is to be hovering 200 lean 10-13%.

Pre Cycle: get rid of my gyno pre-cycle. I believe my breast tissue is still soft, so I think running a couple week dosage of AIs while still in school is a good idea. Need advice on what compunds are effective. Per @stevesmi, I'm thinking 15-20mg/day of Nolva & 0.5-1mg/day of letro.

Planned Cycle:
After taking care of my gyno, I am planning on running:

Test-E base: 150mg for first 2 weeks to see how my body reacts, then 250-300mg/week(?) the next 8 weeks
- (I've seen a lot of conflicting info on how high to go first cycle while still avoiding sides)
Anavar : 30mg/week, weeks 3-8 , cut down to ease into PCT
Reta: 1mg/week as needed, dont need to cycle.
A lot of you said to not include Primo for first cycle, I had it originally at 300mg/week for all 10 weeks.

AI just in case - exemestane
PCT- Nolva - 20mg/day for 2 weeks, 15mg/day for the next 2-5 weeks.
Test-Booster - I was told to lower Nolva and add a test booster. need help with dosage and Test booster recs!

Diet
caloric intake recently is gross 2700-2800kcals, -minus activity (approx. 700-800 calories), puts me in the net 2000-2200 range. I am working on reducing variability, I am getting better at consistently eating the same thing to make tracking easier.

My diet is pretty clean. I only drink water, rarely go out and drink alcohol. I don't really like processed foods, so I eat whole foods, and my meals mostly consist of a few ingredients :
eggs, egg whites,
lean ground beef,
lean ground turkey,
rotisserie/baked/grilled/ chicken,
long grain white rice,
and sometimes potatoes and steak.
Sometimes to hit the anabolic window post workout I do a scoop of Optimum Nutrition Whey.

Exercise
- I need help finding app that accurately calculates the calories I burn, I use MyFitnessPal's workout routine builder, but I do not feel it is accurate.

I workout 4-6x a week, usually 5-6.
For the first few years, I was just trying to build strength, so I did PPL with a strength approach.
Recently, been doing 3 sets of heavy-ish weight so that I fail in the 6-10 rep range.
Recently my split looks like:
1. Chest/Tri with front and lateral delt work
2. Back/Bi with rear delt, erectors, and scapular emphasis, trying to build thickness and upper shelf
3. Legs with prioritization of Vastus lateralis, as well as hamstring power and glute development (lagging).
4. Shoulders and arms
5. chest with emphasis on upper chest and front delts (depending on if they're cooked or not from prior session)
6. Back with emphasis on posterior chain as a whole, especially lower back.

I know my body pretty well, so depending on what sessions leave me the most fatigued, I will have a rest day after. I usually allow myself 2 rest days a week, but no more than three.

Cardio is probably my weakest point exercise-wise. I also try to hit cardio during the week days, but I often find myself without the time. To remedy that, I have started running 2 miles at a 10 minute pace 3-4x a week. However, I started having some knee pain, so I am backing off a little, trying cardio thats easier on the joints (incline zone 2 walking, elliptical).

School is also pretty hectic right now, so my quality of workout and duration has definitely decreased. I find myself hitting a fatigue wall towards the end of my workouts, about an hour in. Trying to time carb intake between school and work is such a pain. On-xyxle this will not be a problem, as I will only have a job in the summer.

Sleep
M sleep used to be so much better, but now its consistently 7-8 hours a week. Idk about you guys, but I find that whole "full 8hrs" is BS. I need more like 9-10 to be my best self.
Recently, there is about one night a week where I can't sleep until late at night.


Supplements
Creatine Monohydrate - 4 months on, 3 weeks off
Vitamin C - once daily
Vitamin D3 - once daily
Tumeric - once daily
Ginkgo Bilboa - once daily
Turkesterone & Tongkat ali - pretty much a sham, I take sometimes, but not a lot.
Sometimes a cup of black coffee


Blood Work:
I have a full labs from 6 months ago:

Lipid Panel:
Cholestrol 137 mg/dl
HDL Cholesterol 68 mg/dl
Triglycerides 47 mg/dl
LDL, Calculated (Martin Hopkins calculation) 56 mg/dl
Chol/HDL ratio 2.0
Non-HDL Cholesterol 69

Testosterone Panel:
Testosterone, total, LC-MS/MS 608 ng/dl
Testosterone, Free 132.3 ng/dl

Metabolic Panel: everything healthy. Click to enlarge.
View attachment 231258View attachment 231262

Full CBC w/Differential: There are some abnormal markers here, but I was just coming off a cold.
View attachment 231268View attachment 231270

I want to share two urine stats from my lab: I am pissing excessive protein, and trace amounts of bilirubin as well.

View attachment 231271

View attachment 231302View attachment 231301View attachment 231303
As before, photos are pumpless and fasted. (except third one lol)

welcome fully to the EVO family @SmallHaus you look good, lean abs big chest pumped up arms there!
I do see some gyno there, is it a hard lump? or just soft tissue?

your bloods dont show test/e2/prolactin have you redone hormones?

Please share more day to day information with us.

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

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

did you download our eBooks?
https://irongorillas.com

 

[stevesmi]

This is my first real log. I have never touched a steroid, SARM, peptide, or anything in between.
I am providing all my current stats, labs, diet, exercise, and supps

Stats:
21
5'11
185.2lbs
PRs:
B: 315
S: 405
D: 405 x 2, never really maxed

Goal:
My current goal is to get to 10-13% BF, then lean bulk all the way to 200.
On cycle: cut down to 10-12%, or whenever love handles and pouch disappears.
Long term: goal is to be hovering 200 lean 10-13%.

Pre Cycle: get rid of my gyno pre-cycle. I believe my breast tissue is still soft, so I think running a couple week dosage of AIs while still in school is a good idea. Need advice on what compunds are effective. Per @stevesmi, I'm thinking 15-20mg/day of Nolva & 0.5-1mg/day of letro.

Planned Cycle:
After taking care of my gyno, I am planning on running:

Test-E base: 150mg for first 2 weeks to see how my body reacts, then 250-300mg/week(?) the next 8 weeks
- (I've seen a lot of conflicting info on how high to go first cycle while still avoiding sides)
Anavar : 30mg/week, weeks 3-8 , cut down to ease into PCT
Reta: 1mg/week as needed, dont need to cycle.
A lot of you said to not include Primo for first cycle, I had it originally at 300mg/week for all 10 weeks.

AI just in case - exemestane
PCT- Nolva - 20mg/day for 2 weeks, 15mg/day for the next 2-5 weeks.
Test-Booster - I was told to lower Nolva and add a test booster. need help with dosage and Test booster recs!

Diet
caloric intake recently is gross 2700-2800kcals, -minus activity (approx. 700-800 calories), puts me in the net 2000-2200 range. I am working on reducing variability, I am getting better at consistently eating the same thing to make tracking easier.

My diet is pretty clean. I only drink water, rarely go out and drink alcohol. I don't really like processed foods, so I eat whole foods, and my meals mostly consist of a few ingredients :
eggs, egg whites,
lean ground beef,
lean ground turkey,
rotisserie/baked/grilled/ chicken,
long grain white rice,
and sometimes potatoes and steak.
Sometimes to hit the anabolic window post workout I do a scoop of Optimum Nutrition Whey.

Exercise
- I need help finding app that accurately calculates the calories I burn, I use MyFitnessPal's workout routine builder, but I do not feel it is accurate.

I workout 4-6x a week, usually 5-6.
For the first few years, I was just trying to build strength, so I did PPL with a strength approach.
Recently, been doing 3 sets of heavy-ish weight so that I fail in the 6-10 rep range.
Recently my split looks like:
1. Chest/Tri with front and lateral delt work
2. Back/Bi with rear delt, erectors, and scapular emphasis, trying to build thickness and upper shelf
3. Legs with prioritization of Vastus lateralis, as well as hamstring power and glute development (lagging).
4. Shoulders and arms
5. chest with emphasis on upper chest and front delts (depending on if they're cooked or not from prior session)
6. Back with emphasis on posterior chain as a whole, especially lower back.

I know my body pretty well, so depending on what sessions leave me the most fatigued, I will have a rest day after. I usually allow myself 2 rest days a week, but no more than three.

Cardio is probably my weakest point exercise-wise. I also try to hit cardio during the week days, but I often find myself without the time. To remedy that, I have started running 2 miles at a 10 minute pace 3-4x a week. However, I started having some knee pain, so I am backing off a little, trying cardio thats easier on the joints (incline zone 2 walking, elliptical).

School is also pretty hectic right now, so my quality of workout and duration has definitely decreased. I find myself hitting a fatigue wall towards the end of my workouts, about an hour in. Trying to time carb intake between school and work is such a pain. On-xyxle this will not be a problem, as I will only have a job in the summer.

Sleep
M sleep used to be so much better, but now its consistently 7-8 hours a week. Idk about you guys, but I find that whole "full 8hrs" is BS. I need more like 9-10 to be my best self.
Recently, there is about one night a week where I can't sleep until late at night.


Supplements
Creatine Monohydrate - 4 months on, 3 weeks off
Vitamin C - once daily
Vitamin D3 - once daily
Tumeric - once daily
Ginkgo Bilboa - once daily
Turkesterone & Tongkat ali - pretty much a sham, I take sometimes, but not a lot.
Sometimes a cup of black coffee


Blood Work:
I have a full labs from 6 months ago:

Lipid Panel:
Cholestrol 137 mg/dl
HDL Cholesterol 68 mg/dl
Triglycerides 47 mg/dl
LDL, Calculated (Martin Hopkins calculation) 56 mg/dl
Chol/HDL ratio 2.0
Non-HDL Cholesterol 69

Testosterone Panel:
Testosterone, total, LC-MS/MS 608 ng/dl
Testosterone, Free 132.3 ng/dl

Metabolic Panel: everything healthy. Click to enlarge.
View attachment 231258View attachment 231262

Full CBC w/Differential: There are some abnormal markers here, but I was just coming off a cold.
View attachment 231268View attachment 231270

I want to share two urine stats from my lab: I am pissing excessive protein, and trace amounts of bilirubin as well.

View attachment 231271

@SmallHaus I don't have any issues with Primo for a first cycle. I think for a first cycle anything mild is fair game as long as you're not using tren.

 

[SmallHaus]

As for gyno:
I have no idea if my tissue is calcified or not. I don't know how to tell, from what I just looked up, I need to go consult an endocrinologist or doctor. I am a little worried because I have had it for quite some time, and I feel like ti ruins my physique, as it is the first thing most people see, and negates the leanness of the chest.

Prolactin:

Testosterone is listed on original log. Didn't go for E2.

but I don't stick to one rigid workout regimen for each day, I have a few key movements, and then varying accessory lifts, as I l like to switch it up to keep things dynamic. I will add to the log.

I take 5g creatine a day,
500mg vitamin C
10,000 IU Vitamin D3
No Digestive enzymes
No multis, no probiotics,
No mushrooms.

I will write a comprehensive log tomorrow about training, and dieting, I track everything I eat on MFP and have recently been tracking my workouts, I will compile them in a neat order. I'mm not really sure what else you want, I listed what my meals consist of. Its always a combination of those things. I can take you through a day of eating, but besides pre and post workout meals, my eating is different day to day depending on my schedule of work/school. Tomorrow I will definitely meal prep so this busy week will be smoother.

Do I only get one log? If so, do I edit the original, or just keep responding to update? I feel like it may be more organized if I had one for different things.

 

[Mobster]

I have never touched a steroid, SARM, peptide, or anything in between.

I should hope not AT 21

 

[ceo]

@LevButlerov @Shakey @Kopite67

Are we allowed to discuss sources on this forum?

Bro, hell yeah, why not? Sources you should discuss and post touchdown pictures. Let's see what we are using. @SmallHaus

 

[ROIDDERS]

View attachment 231302View attachment 231301View attachment 231303
As before, photos are pumpless and fasted. (except third one lol)

Looking good in your pictures man. @SmallHaus I want to see you continue to tighten up. Make sure if you can get your body fat down a little bit more, you'll be absolutely shredded.

 

[2Thick]

As for gyno:
I have no idea if my tissue is calcified or not. I don't know how to tell, from what I just looked up, I need to go consult an endocrinologist or doctor. I am a little worried because I have had it for quite some time, and I feel like ti ruins my physique, as it is the first thing most people see, and negates the leanness of the chest.

Prolactin:
View attachment 232047
Testosterone is listed on original log. Didn't go for E2.

but I don't stick to one rigid workout regimen for each day, I have a few key movements, and then varying accessory lifts, as I l like to switch it up to keep things dynamic. I will add to the log.

I take 5g creatine a day,
500mg vitamin C
10,000 IU Vitamin D3
No Digestive enzymes
No multis, no probiotics,
No mushrooms.

I will write a comprehensive log tomorrow about training, and dieting, I track everything I eat on MFP and have recently been tracking my workouts, I will compile them in a neat order. I'mm not really sure what else you want, I listed what my meals consist of. Its always a combination of those things. I can take you through a day of eating, but besides pre and post workout meals, my eating is different day to day depending on my schedule of work/school. Tomorrow I will definitely meal prep so this busy week will be smoother.

Do I only get one log? If so, do I edit the original, or just keep responding to update? I feel like it may be more organized if I had one for different things.

@SmallHaus I will definitely find a good doctor and have it looked at because if you're going to be grinding and using steroids down the line, you don't want to have to worry about that in the back of your head.

 

[Ulter]

This is my first real log. I have never touched a steroid, SARM, peptide, or anything in between.
I am providing all my current stats, labs, diet, exercise, and supps

Stats:
21
5'11
185.2lbs
PRs:
B: 315
S: 405
D: 405 x 2, never really maxed

Goal:
My current goal is to get to 10-13% BF, then lean bulk all the way to 200.
On cycle: cut down to 10-12%, or whenever love handles and pouch disappears.
Long term: goal is to be hovering 200 lean 10-13%.

Pre Cycle: get rid of my gyno pre-cycle. I believe my breast tissue is still soft, so I think running a couple week dosage of AIs while still in school is a good idea. Need advice on what compunds are effective. Per @stevesmi, I'm thinking 15-20mg/day of Nolva & 0.5-1mg/day of letro.

Planned Cycle:
After taking care of my gyno, I am planning on running:

Test-E base: 150mg for first 2 weeks to see how my body reacts, then 250-300mg/week(?) the next 8 weeks
- (I've seen a lot of conflicting info on how high to go first cycle while still avoiding sides)
Anavar : 30mg/week, weeks 3-8 , cut down to ease into PCT
Reta: 1mg/week as needed, dont need to cycle.
A lot of you said to not include Primo for first cycle, I had it originally at 300mg/week for all 10 weeks.

AI just in case - exemestane
PCT- Nolva - 20mg/day for 2 weeks, 15mg/day for the next 2-5 weeks.
Test-Booster - I was told to lower Nolva and add a test booster. need help with dosage and Test booster recs!

Diet
caloric intake recently is gross 2700-2800kcals, -minus activity (approx. 700-800 calories), puts me in the net 2000-2200 range. I am working on reducing variability, I am getting better at consistently eating the same thing to make tracking easier.

My diet is pretty clean. I only drink water, rarely go out and drink alcohol. I don't really like processed foods, so I eat whole foods, and my meals mostly consist of a few ingredients :
eggs, egg whites,
lean ground beef,
lean ground turkey,
rotisserie/baked/grilled/ chicken,
long grain white rice,
and sometimes potatoes and steak.
Sometimes to hit the anabolic window post workout I do a scoop of Optimum Nutrition Whey.

Exercise
- I need help finding app that accurately calculates the calories I burn, I use MyFitnessPal's workout routine builder, but I do not feel it is accurate.

I workout 4-6x a week, usually 5-6.
For the first few years, I was just trying to build strength, so I did PPL with a strength approach.
Recently, been doing 3 sets of heavy-ish weight so that I fail in the 6-10 rep range.
Recently my split looks like:
1. Chest/Tri with front and lateral delt work
2. Back/Bi with rear delt, erectors, and scapular emphasis, trying to build thickness and upper shelf
3. Legs with prioritization of Vastus lateralis, as well as hamstring power and glute development (lagging).
4. Shoulders and arms
5. chest with emphasis on upper chest and front delts (depending on if they're cooked or not from prior session)
6. Back with emphasis on posterior chain as a whole, especially lower back.

I know my body pretty well, so depending on what sessions leave me the most fatigued, I will have a rest day after. I usually allow myself 2 rest days a week, but no more than three.

Cardio is probably my weakest point exercise-wise. I also try to hit cardio during the week days, but I often find myself without the time. To remedy that, I have started running 2 miles at a 10 minute pace 3-4x a week. However, I started having some knee pain, so I am backing off a little, trying cardio thats easier on the joints (incline zone 2 walking, elliptical).

School is also pretty hectic right now, so my quality of workout and duration has definitely decreased. I find myself hitting a fatigue wall towards the end of my workouts, about an hour in. Trying to time carb intake between school and work is such a pain. On-xyxle this will not be a problem, as I will only have a job in the summer.

Sleep
M sleep used to be so much better, but now its consistently 7-8 hours a week. Idk about you guys, but I find that whole "full 8hrs" is BS. I need more like 9-10 to be my best self.
Recently, there is about one night a week where I can't sleep until late at night.


Supplements
Creatine Monohydrate - 4 months on, 3 weeks off
Vitamin C - once daily
Vitamin D3 - once daily
Tumeric - once daily
Ginkgo Bilboa - once daily
Turkesterone & Tongkat ali - pretty much a sham, I take sometimes, but not a lot.
Sometimes a cup of black coffee


Blood Work:
I have a full labs from 6 months ago:

Lipid Panel:
Cholestrol 137 mg/dl
HDL Cholesterol 68 mg/dl
Triglycerides 47 mg/dl
LDL, Calculated (Martin Hopkins calculation) 56 mg/dl
Chol/HDL ratio 2.0
Non-HDL Cholesterol 69

Testosterone Panel:
Testosterone, total, LC-MS/MS 608 ng/dl
Testosterone, Free 132.3 ng/dl

Metabolic Panel: everything healthy. Click to enlarge.
View attachment 231258View attachment 231262

Full CBC w/Differential: There are some abnormal markers here, but I was just coming off a cold.
View attachment 231268View attachment 231270

I want to share two urine stats from my lab: I am pissing excessive protein, and trace amounts of bilirubin as well.

View attachment 231271

At 21 years old you are a strong dude. Just be careful with the PED use. You don't want to overdo it too much too fast. @SmallHaus

 

[SmallHaus]

At 21 years old you are a strong dude. Just be careful with the PED use. You don't want to overdo it too much too fast. @SmallHaus

Thank you brother, I will heed your advice.

 

[SmallHaus]

@SmallHaus I will definitely find a good doctor and have it looked at because if you're going to be grinding and using steroids down the line, you don't want to have to worry about that in the back of your head.

I think thats a good idea. I will talk to my Primary.

 

[SmallHaus]

Looking good in your pictures man. @SmallHaus I want to see you continue to tighten up. Make sure if you can get your body fat down a little bit more, you'll be absolutely shredded.

Thank you brother, thats the plan!

 

[SmallHaus]

I have never touched a steroid, SARM, peptide, or anything in between.

I should hope not AT 21

You would be so suprised! Social media is causing a real increase in young PED users.

 

[SmallHaus]

@stevesmi for letro, can you split a pill if its 2.5mg? or should I just find smaller pills?

 

[HarleyGuy]

This is my first real log. I have never touched a steroid, SARM, peptide, or anything in between.
I am providing all my current stats, labs, diet, exercise, and supps

Stats:
21
5'11
185.2lbs
PRs:
B: 315
S: 405
D: 405 x 2, never really maxed

Goal:
My current goal is to get to 10-13% BF, then lean bulk all the way to 200.
On cycle: cut down to 10-12%, or whenever love handles and pouch disappears.
Long term: goal is to be hovering 200 lean 10-13%.

Pre Cycle: get rid of my gyno pre-cycle. I believe my breast tissue is still soft, so I think running a couple week dosage of AIs while still in school is a good idea. Need advice on what compunds are effective. Per @stevesmi, I'm thinking 15-20mg/day of Nolva & 0.5-1mg/day of letro.

Planned Cycle:
After taking care of my gyno, I am planning on running:

Test-E base: 150mg for first 2 weeks to see how my body reacts, then 250-300mg/week(?) the next 8 weeks
- (I've seen a lot of conflicting info on how high to go first cycle while still avoiding sides)
Anavar : 30mg/week, weeks 3-8 , cut down to ease into PCT
Reta: 1mg/week as needed, dont need to cycle.
A lot of you said to not include Primo for first cycle, I had it originally at 300mg/week for all 10 weeks.

AI just in case - exemestane
PCT- Nolva - 20mg/day for 2 weeks, 15mg/day for the next 2-5 weeks.
Test-Booster - I was told to lower Nolva and add a test booster. need help with dosage and Test booster recs!

Diet
caloric intake recently is gross 2700-2800kcals, -minus activity (approx. 700-800 calories), puts me in the net 2000-2200 range. I am working on reducing variability, I am getting better at consistently eating the same thing to make tracking easier.

My diet is pretty clean. I only drink water, rarely go out and drink alcohol. I don't really like processed foods, so I eat whole foods, and my meals mostly consist of a few ingredients :
eggs, egg whites,
lean ground beef,
lean ground turkey,
rotisserie/baked/grilled/ chicken,
long grain white rice,
and sometimes potatoes and steak.
Sometimes to hit the anabolic window post workout I do a scoop of Optimum Nutrition Whey.

Exercise
- I need help finding app that accurately calculates the calories I burn, I use MyFitnessPal's workout routine builder, but I do not feel it is accurate.

I workout 4-6x a week, usually 5-6.
For the first few years, I was just trying to build strength, so I did PPL with a strength approach.
Recently, been doing 3 sets of heavy-ish weight so that I fail in the 6-10 rep range.
Recently my split looks like:
1. Chest/Tri with front and lateral delt work
2. Back/Bi with rear delt, erectors, and scapular emphasis, trying to build thickness and upper shelf
3. Legs with prioritization of Vastus lateralis, as well as hamstring power and glute development (lagging).
4. Shoulders and arms
5. chest with emphasis on upper chest and front delts (depending on if they're cooked or not from prior session)
6. Back with emphasis on posterior chain as a whole, especially lower back.

I know my body pretty well, so depending on what sessions leave me the most fatigued, I will have a rest day after. I usually allow myself 2 rest days a week, but no more than three.

Cardio is probably my weakest point exercise-wise. I also try to hit cardio during the week days, but I often find myself without the time. To remedy that, I have started running 2 miles at a 10 minute pace 3-4x a week. However, I started having some knee pain, so I am backing off a little, trying cardio thats easier on the joints (incline zone 2 walking, elliptical).

School is also pretty hectic right now, so my quality of workout and duration has definitely decreased. I find myself hitting a fatigue wall towards the end of my workouts, about an hour in. Trying to time carb intake between school and work is such a pain. On-xyxle this will not be a problem, as I will only have a job in the summer.

Sleep
M sleep used to be so much better, but now its consistently 7-8 hours a week. Idk about you guys, but I find that whole "full 8hrs" is BS. I need more like 9-10 to be my best self.
Recently, there is about one night a week where I can't sleep until late at night.


Supplements
Creatine Monohydrate - 4 months on, 3 weeks off
Vitamin C - once daily
Vitamin D3 - once daily
Tumeric - once daily
Ginkgo Bilboa - once daily
Turkesterone & Tongkat ali - pretty much a sham, I take sometimes, but not a lot.
Sometimes a cup of black coffee


Blood Work:
I have a full labs from 6 months ago:

Lipid Panel:
Cholestrol 137 mg/dl
HDL Cholesterol 68 mg/dl
Triglycerides 47 mg/dl
LDL, Calculated (Martin Hopkins calculation) 56 mg/dl
Chol/HDL ratio 2.0
Non-HDL Cholesterol 69

Testosterone Panel:
Testosterone, total, LC-MS/MS 608 ng/dl
Testosterone, Free 132.3 ng/dl

Metabolic Panel: everything healthy. Click to enlarge.
View attachment 231258View attachment 231262

Full CBC w/Differential: There are some abnormal markers here, but I was just coming off a cold.
View attachment 231268View attachment 231270

I want to share two urine stats from my lab: I am pissing excessive protein, and trace amounts of bilirubin as well.

View attachment 231271

Welcome to the EVO family bro. Your bloods look good albeit 6 months ago though.

Your base physique you look strong and I see the definition coming in nice. A good base physique to work with.

I know you say you aren't strong in cardio so let's work on getting that incorporated in your regime.

Looking forward to your diet and training posts that are coming and I'll be following along.

 

[2Thick]

I think thats a good idea. I will talk to my Primary.

you need a specialist!

 

[ROIDDERS]

Thank you brother, thats the plan!

we believe in you!

 

[ballin2504]

@LevButlerov @Shakey @Kopite67

Are we allowed to discuss sources on this forum?

@SmallHaus absolutley man. Nice start to the log also.

 

[Ulter]

Thank you brother, I will heed your advice.

You've got a long life ahead of you.

 

[SmallHaus]

you need a specialist!

Quick update: I'm scheduled to see my primary to get bloodwork and get referred to a specialist in a month.
I am unsure whether or not to purchase the letro and Nolva and start to see what happens, or just wait. I was thinking to wait, because if there is no need to tank my estrogen, then why should I?

 

[Kopite67]

Quick update: I'm scheduled to see my primary to get bloodwork and get referred to a specialist in a month.
I am unsure whether or not to purchase the letro and Nolva and start to see what happens, or just wait. I was thinking to wait, because if there is no need to tank my estrogen, then why should I?

That is very sound thinking and judgement my young friend

 

[2Thick]

Quick update: I'm scheduled to see my primary to get bloodwork and get referred to a specialist in a month.
I am unsure whether or not to purchase the letro and Nolva and start to see what happens, or just wait. I was thinking to wait, because if there is no need to tank my estrogen, then why should I?

I would start it and then see the specialist and have them take a look.

 

[SmallHaus]

Daily log:

Breakfast 8:00 am- 30mg lisdexamfetamine
-take vitamin D3 & C
Post work meal (5:00pm) - 1lb chicken breast boneless skinless
500g ground beef 90/10 - 3tbsp light mayo and 2 tbsp 0 cal flavor
1 tbsp olive oil for cooking
My rice cooker's thermal fuse exploded, so I'm lacking on carbs right now
6 air fried chicken nuggets with 1tsp chipotle ranch sauce my girlfriend made for me
1/4 cup oatmeal, made with water.
2 small pb cookies my gf made for me

I just realized that I am eating a lot worse than I thought. Probably because I don't have a meal prep. I think I'll prep a weeks worth tomorrow.

 

[SmallHaus]

I would like to note that this is not a typical day of eating. I usually just eat the foods I originally listed, but when I'm out of time, I try to keep it healthy. Doesn't Always work well.

 

[LevButlerov]

Daily log:

Breakfast 8:00 am- 30mg lisdexamfetamine
-take vitamin D3 & C
Post work meal (5:00pm) - 1lb chicken breast boneless skinless
500g ground beef 90/10 - 3tbsp light mayo and 2 tbsp 0 cal flavor
1 tbsp olive oil for cooking
My rice cooker's thermal fuse exploded, so I'm lacking on carbs right now
6 air fried chicken nuggets with 1tsp chipotle ranch sauce my girlfriend made for me
1/4 cup oatmeal, made with water.
2 small pb cookies my gf made for me

I just realized that I am eating a lot worse than I thought. Probably because I don't have a meal prep. I think I'll prep a weeks worth tomorrow.

have you put this into an app like myfitnesspal?

 

[SmallHaus]

have you put this into an app like myfitnesspal?

every day, is there a better way to share it on the app?

 

[SmallHaus]

Update:

Ordered Letrozole, Nolvadex, and Retatrutide thru @US-pharmacies. THanks @2Thick & @Eddie Haskell !
I have an appointment scheduled on the 23rd of June to get blood work and get referred to a specialist for gyno.
If all is smooth sailing, I will hop on afterwards. I recently have increased cardio, caloric intake, and time at the gym. Need to get better sleep. I'm hovering around the 8 hr mark, too little for me.
I will post past three days of training soon.

 

[SmallHaus]

Here was today's day of eating & workout :

Breakfast: 7:00 AM

Lunch: 3:30pm, milk and beef at 5 PM

Dinner: 6:00 PM

"Snacks": Pre workout was the oatmeal (6:30 pm), blueberries were dessert tonight (10pm).

I am not actually over. I think that 2500-2700 might be my actual gross range, with net of 2000-2200. Anyone wanna chip in on this? I am trying to get it dialed.


Workout:
Legs:

warmup with walk on incline, leg band extensions, barbell squat with only the bar, and one warmup set of 135.

Barbell Back squats:
225 x 6 , 245 x 6,
Started to feel my back spasming from a strain last week so I backed off to
185 x 6 for a deep stretch and very slow movement.

Leg press:
470
4 x 8

Nautilus hip thrust:
1 plate
3 x 8

Quad extensions:
160 x 12, 11
190 x 11, 11

hamstring curls:
175 x 10 - hammys started clicking from tightness (?)
165 x 10, 10, 6 +3 assisted

Jefferson Curls:
45 lbs (barbell)
8,8,5

calf raise:
185 x failure
225 x 15, 12, 12

Cardio:
12% incline @ 2.5 mph
Zone 2
20 mins

 

[US-pharmacies]

Update:

Ordered Letrozole, Nolvadex, and Retatrutide thru @US-pharmacies. THanks @2Thick & @Eddie Haskell !
I have an appointment scheduled on the 23rd of June to get blood work and get referred to a specialist for gyno.
If all is smooth sailing, I will hop on afterwards. I recently have increased cardio, caloric intake, and time at the gym. Need to get better sleep. I'm hovering around the 8 hr mark, too little for me.
I will post past three days of training soon.

Thank you for your trust. Best regards, @US Pharmacies

 

[LevButlerov]

every day, is there a better way to share it on the app?

the way you shared from app below perfect

Update:

Ordered Letrozole, Nolvadex, and Retatrutide thru @US-pharmacies. THanks @2Thick & @Eddie Haskell !
I have an appointment scheduled on the 23rd of June to get blood work and get referred to a specialist for gyno.
If all is smooth sailing, I will hop on afterwards. I recently have increased cardio, caloric intake, and time at the gym. Need to get better sleep. I'm hovering around the 8 hr mark, too little for me.
I will post past three days of training soon.

why letrozole? do NOT use letro it will mess up your estrogen for live
for gyno go with only aromasin and tamoxifen @SmallHaus

Here was today's day of eating & workout :

View attachment 234455

Breakfast: 7:00 AM
View attachment 234456

Lunch: 3:30pm, milk and beef at 5 PM
View attachment 234457

Dinner: 6:00 PM

View attachment 234458

"Snacks": Pre workout was the oatmeal (6:30 pm), blueberries were dessert tonight (10pm).
View attachment 234459

I am not actually over. I think that 2500-2700 might be my actual gross range, with net of 2000-2200. Anyone wanna chip in on this? I am trying to get it dialed.


Workout:
Legs:

warmup with walk on incline, leg band extensions, barbell squat with only the bar, and one warmup set of 135.

Barbell Back squats:
225 x 6 , 245 x 6,
Started to feel my back spasming from a strain last week so I backed off to
185 x 6 for a deep stretch and very slow movement.

Leg press:
470
4 x 8

Nautilus hip thrust:
1 plate
3 x 8

Quad extensions:
160 x 12, 11
190 x 11, 11

hamstring curls:
175 x 10 - hammys started clicking from tightness (?)
165 x 10, 10, 6 +3 assisted

Jefferson Curls:
45 lbs (barbell)
8,8,5

calf raise:
185 x failure
225 x 15, 12, 12

Cardio:
12% incline @ 2.5 mph
Zone 2
20 mins

protein is high nice one today and strong 470 leg press but needs a drop set

 

[SmallHaus]

the way you shared from app below perfect

why letrozole? do NOT use letro it will mess up your estrogen for live
for gyno go with only aromasin and tamoxifen @SmallHaus

protein is high nice one today and strong 470 leg press but needs a drop set

I ordered Letro. Would I be ok to just take tamoxifen? Or do I need an AI with my SERM?

 

[LevButlerov]

I ordered Letro. Would I be ok to just take tamoxifen? Or do I need an AI with my SERM?

you should NEVER use letrozole period, no matter what! it will kill your e2 and hormone balance for life
tamoxifen is fine with light aromasin no letro please @SmallHaus

 

[SmallHaus]

What's up yall!
Here is yesterdays Log:

Breakfast: these egg whites expire in a couple days so I'm going through one a day

Lunch: pretty light, this stuff sits in my car for like 5-6 hours.

Dinner: Late, saw an old friend at the gym, but still good.

"Snacks": one bar post class, oats before workout.

Gym: Shoulders + arms:
Music - podcast


sharms


warmup - cuff ins and outs


shoulder press
45x 7, 10, 8

hammer curl
30x 10, 14, 10


rope tri extension
37.5 x 14
42.5 x 10, 8, 6 —> dropset to 27.5 x3

cable lateral raise
12.5 x 8, 12, 8


Pronated ez-bar curl
30+bar x 10, realized i shouldn’t waste my time early in workout with these, better as a burnout


S A tri ext
17.5 x 8, 8, 6, 4


bicep cable curl
37.5 x 10, 10
47.5 x 10, 10

preacher straight bar curl
60lbs x 10,10,10


pronated ez bar curl
40 lbs x 12,12,10


cable wrist flexion/ext
22.5x 6,7
12.5x 10,11


See yall tomorrow!

 

[SmallHaus]

you should NEVER use letrozole period, no matter what! it will kill your e2 and hormone balance for life
tamoxifen is fine with light aromasin no letro please @SmallHaus

@stevesmi thoughts?

 

[LevButlerov]

@stevesmi thoughts?

this is just a medical fact you dont need @stevesmi to know you will kill your e2 for life

 

[LevButlerov]

What's up yall!
Here is yesterdays Log:

Breakfast: these egg whites expire in a couple days so I'm going through one a day
View attachment 235432

Lunch: pretty light, this stuff sits in my car for like 5-6 hours.
View attachment 235433
Dinner: Late, saw an old friend at the gym, but still good.

View attachment 235434

"Snacks": one bar post class, oats before workout.
View attachment 235435

Gym: Shoulders + arms:
Music - podcast


sharms


warmup - cuff ins and outs


shoulder press
45x 7, 10, 8

hammer curl
30x 10, 14, 10


rope tri extension
37.5 x 14
42.5 x 10, 8, 6 —> dropset to 27.5 x3

cable lateral raise
12.5 x 8, 12, 8


Pronated ez-bar curl
30+bar x 10, realized i shouldn’t waste my time early in workout with these, better as a burnout


S A tri ext
17.5 x 8, 8, 6, 4


bicep cable curl
37.5 x 10, 10
47.5 x 10, 10

preacher straight bar curl
60lbs x 10,10,10


pronated ez bar curl
40 lbs x 12,12,10


cable wrist flexion/ext
22.5x 6,7
12.5x 10,11


See yall tomorrow!

im checking your macros but they are individual do you have full day macros?

how much cardio did you do?

 

[stevesmi]

@stevesmi thoughts?

I agree. Letro is a worst case scenario

 

[stevesmi]

What's up yall!
Here is yesterdays Log:

Breakfast: these egg whites expire in a couple days so I'm going through one a day
View attachment 235432

Lunch: pretty light, this stuff sits in my car for like 5-6 hours.
View attachment 235433
Dinner: Late, saw an old friend at the gym, but still good.

View attachment 235434

"Snacks": one bar post class, oats before workout.
View attachment 235435

Gym: Shoulders + arms:
Music - podcast


sharms


warmup - cuff ins and outs


shoulder press
45x 7, 10, 8

hammer curl
30x 10, 14, 10


rope tri extension
37.5 x 14
42.5 x 10, 8, 6 —> dropset to 27.5 x3

cable lateral raise
12.5 x 8, 12, 8


Pronated ez-bar curl
30+bar x 10, realized i shouldn’t waste my time early in workout with these, better as a burnout


S A tri ext
17.5 x 8, 8, 6, 4


bicep cable curl
37.5 x 10, 10
47.5 x 10, 10

preacher straight bar curl
60lbs x 10,10,10


pronated ez bar curl
40 lbs x 12,12,10


cable wrist flexion/ext
22.5x 6,7
12.5x 10,11


See yall tomorrow!

@SmallHaus good job on this. Bicep cable curls and preacher straight bar curls are looking fantastic and I like the easy bar curls too.

 

[ceo]

What's up yall!
Here is yesterdays Log:

Breakfast: these egg whites expire in a couple days so I'm going through one a day
View attachment 235432

Lunch: pretty light, this stuff sits in my car for like 5-6 hours.
View attachment 235433
Dinner: Late, saw an old friend at the gym, but still good.

View attachment 235434

"Snacks": one bar post class, oats before workout.
View attachment 235435

Gym: Shoulders + arms:
Music - podcast


sharms


warmup - cuff ins and outs


shoulder press
45x 7, 10, 8

hammer curl
30x 10, 14, 10


rope tri extension
37.5 x 14
42.5 x 10, 8, 6 —> dropset to 27.5 x3

cable lateral raise
12.5 x 8, 12, 8


Pronated ez-bar curl
30+bar x 10, realized i shouldn’t waste my time early in workout with these, better as a burnout


S A tri ext
17.5 x 8, 8, 6, 4


bicep cable curl
37.5 x 10, 10
47.5 x 10, 10

preacher straight bar curl
60lbs x 10,10,10


pronated ez bar curl
40 lbs x 12,12,10


cable wrist flexion/ext
22.5x 6,7
12.5x 10,11


See yall tomorrow!

Bros, I like the mix on the training. It's all looking really good. I like the curls. Those are my favorite. @SmallHaus

 

[ROIDDERS]

What's up yall!
Here is yesterdays Log:

Breakfast: these egg whites expire in a couple days so I'm going through one a day
View attachment 235432

Lunch: pretty light, this stuff sits in my car for like 5-6 hours.
View attachment 235433
Dinner: Late, saw an old friend at the gym, but still good.

View attachment 235434

"Snacks": one bar post class, oats before workout.
View attachment 235435

Gym: Shoulders + arms:
Music - podcast


sharms


warmup - cuff ins and outs


shoulder press
45x 7, 10, 8

hammer curl
30x 10, 14, 10


rope tri extension
37.5 x 14
42.5 x 10, 8, 6 —> dropset to 27.5 x3

cable lateral raise
12.5 x 8, 12, 8


Pronated ez-bar curl
30+bar x 10, realized i shouldn’t waste my time early in workout with these, better as a burnout


S A tri ext
17.5 x 8, 8, 6, 4


bicep cable curl
37.5 x 10, 10
47.5 x 10, 10

preacher straight bar curl
60lbs x 10,10,10


pronated ez bar curl
40 lbs x 12,12,10


cable wrist flexion/ext
22.5x 6,7
12.5x 10,11


See yall tomorrow!

Really have a lot of respect for this. @SmallHaus the workouts you're doing look fantastic. I like the bicep cable curls.

 

[Mobster]

Breakfast: these egg whites expire in a couple days so I'm going through one a day

Omelette it is then

 

[Ulter]

What's up yall!
Here is yesterdays Log:

Breakfast: these egg whites expire in a couple days so I'm going through one a day
View attachment 235432

Lunch: pretty light, this stuff sits in my car for like 5-6 hours.
View attachment 235433
Dinner: Late, saw an old friend at the gym, but still good.

View attachment 235434

"Snacks": one bar post class, oats before workout.
View attachment 235435

Gym: Shoulders + arms:
Music - podcast


sharms


warmup - cuff ins and outs


shoulder press
45x 7, 10, 8

hammer curl
30x 10, 14, 10


rope tri extension
37.5 x 14
42.5 x 10, 8, 6 —> dropset to 27.5 x3

cable lateral raise
12.5 x 8, 12, 8


Pronated ez-bar curl
30+bar x 10, realized i shouldn’t waste my time early in workout with these, better as a burnout


S A tri ext
17.5 x 8, 8, 6, 4


bicep cable curl
37.5 x 10, 10
47.5 x 10, 10

preacher straight bar curl
60lbs x 10,10,10


pronated ez bar curl
40 lbs x 12,12,10


cable wrist flexion/ext
22.5x 6,7
12.5x 10,11


See yall tomorrow!

@SmallHaus nice job man. The preacher straight bar curl and easy bar curls are really good. Looking forward to seeing improvements. Keep it going.

 

[2Thick]

What's up yall!
Here is yesterdays Log:

Breakfast: these egg whites expire in a couple days so I'm going through one a day
View attachment 235432

Lunch: pretty light, this stuff sits in my car for like 5-6 hours.
View attachment 235433
Dinner: Late, saw an old friend at the gym, but still good.

View attachment 235434

"Snacks": one bar post class, oats before workout.
View attachment 235435

Gym: Shoulders + arms:
Music - podcast


sharms


warmup - cuff ins and outs


shoulder press
45x 7, 10, 8

hammer curl
30x 10, 14, 10


rope tri extension
37.5 x 14
42.5 x 10, 8, 6 —> dropset to 27.5 x3

cable lateral raise
12.5 x 8, 12, 8


Pronated ez-bar curl
30+bar x 10, realized i shouldn’t waste my time early in workout with these, better as a burnout


S A tri ext
17.5 x 8, 8, 6, 4


bicep cable curl
37.5 x 10, 10
47.5 x 10, 10

preacher straight bar curl
60lbs x 10,10,10


pronated ez bar curl
40 lbs x 12,12,10


cable wrist flexion/ext
22.5x 6,7
12.5x 10,11


See yall tomorrow!

Bicep cable curl and preacher straight bar curls are looking really good. The cable wrist flexion is also a fun one. @SmallHaus

 

[ballin2504]

this is just a medical fact you dont need @stevesmi to know you will kill your e2 for life

He’s right it is a last case scenario I wouldn’t use it

 

[Tiger Salman Khan]

What's up yall!
Here is yesterdays Log:

Breakfast: these egg whites expire in a couple days so I'm going through one a day
View attachment 235432

Lunch: pretty light, this stuff sits in my car for like 5-6 hours.
View attachment 235433
Dinner: Late, saw an old friend at the gym, but still good.

View attachment 235434

"Snacks": one bar post class, oats before workout.
View attachment 235435

Gym: Shoulders + arms:
Music - podcast


sharms


warmup - cuff ins and outs


shoulder press
45x 7, 10, 8

hammer curl
30x 10, 14, 10


rope tri extension
37.5 x 14
42.5 x 10, 8, 6 —> dropset to 27.5 x3

cable lateral raise
12.5 x 8, 12, 8


Pronated ez-bar curl
30+bar x 10, realized i shouldn’t waste my time early in workout with these, better as a burnout


S A tri ext
17.5 x 8, 8, 6, 4


bicep cable curl
37.5 x 10, 10
47.5 x 10, 10

preacher straight bar curl
60lbs x 10,10,10


pronated ez bar curl
40 lbs x 12,12,10


cable wrist flexion/ext
22.5x 6,7
12.5x 10,11


See yall tomorrow!

@SmallHaus Volume looks amazing.....

 

[SmallHaus]

hello everone, been busy and sick as well.
I will post the last few daily logs.

BW is 184.4. Trending in right direction.

Update: Just received my first order from @US-pharmacies!
I got 5mg of reta, 30 tamox tablets, and 30 letro tablets.

However, I will not be taking letro, instead I will be ordering aromasin today (per @stevesmi & @ballin2504 , as well as things for my cycle.
Even though I missed Monday - Wednesday working out, I have been doing LISS cardio everday for 30-45 minutes @ 3.0-3.5 speed.

I need some help about mixxing and pinning the reta. I've seen conflicting accounts on various ways to mix it, and different ways to pin as well.


Will update on diet and exercise later this week. Still looking mostly the same.

 

[Kopite67]

hello everone, been busy and sick as well.
I will post the last few daily logs.

BW is 184.4. Trending in right direction.

Update: Just received my first order from @US-pharmacies!
I got 5mg of reta, 30 tamox tablets, and 30 letro tablets.

View attachment 239228
However, I will not be taking letro, instead I will be ordering aromasin today (per @stevesmi & @ballin2504 , as well as things for my cycle.
Even though I missed Monday - Wednesday working out, I have been doing LISS cardio everday for 30-45 minutes @ 3.0-3.5 speed.

I need some help about mixxing and pinning the reta. I've seen conflicting accounts on various ways to mix it, and different ways to pin as well.


Will update on diet and exercise later this week. Still looking mostly the same.

Nice quick update brother

 

[LevButlerov]

hello everone, been busy and sick as well.
I will post the last few daily logs.

BW is 184.4. Trending in right direction.

Update: Just received my first order from @US-pharmacies!
I got 5mg of reta, 30 tamox tablets, and 30 letro tablets.

View attachment 239228
However, I will not be taking letro, instead I will be ordering aromasin today (per @stevesmi & @ballin2504 , as well as things for my cycle.
Even though I missed Monday - Wednesday working out, I have been doing LISS cardio everday for 30-45 minutes @ 3.0-3.5 speed.

I need some help about mixxing and pinning the reta. I've seen conflicting accounts on various ways to mix it, and different ways to pin as well.


Will update on diet and exercise later this week. Still looking mostly the same.

Love this TD for Team USP @US-pharmacies @SmallHaus BUT DO NOT use letrozole! please. it will kill your hormones. Only use aromasin with the tamoxifen for gyno.

 

[HarleyGuy]

hello everone, been busy and sick as well.
I will post the last few daily logs.

BW is 184.4. Trending in right direction.

Update: Just received my first order from @US-pharmacies!
I got 5mg of reta, 30 tamox tablets, and 30 letro tablets.

View attachment 239228
However, I will not be taking letro, instead I will be ordering aromasin today (per @stevesmi & @ballin2504 , as well as things for my cycle.
Even though I missed Monday - Wednesday working out, I have been doing LISS cardio everday for 30-45 minutes @ 3.0-3.5 speed.

I need some help about mixxing and pinning the reta. I've seen conflicting accounts on various ways to mix it, and different ways to pin as well.


Will update on diet and exercise later this week. Still looking mostly the same.

Nice TD from @US-pharmacies bro.

There's only one fool proof way to mix peptides and you came to the correct forum. Check out how to mix your peptides in our Community Research megathread on this topic here How To Mix Peptides

You can find instructions on how to mix and dose and pin in my reply on the Community Research thread here https://www.evolutionary.org/forums/threads/how-to-mix-peptides.107113/#post-2086333

Not unlike what @LevButlerov said initially, please do not ever use letrozole; we have many other very effective AI's we in the arsenal without an e2 killer like letro. Letro killed my e2 reallly bad and for a long time back in the early 2000's before I knew any better.

 

[SmallHaus]

Love this TD for Team USP @US-pharmacies @SmallHaus BUT DO NOT use letrozole! please. it will kill your hormones. Only use aromasin with the tamoxifen for gyno.

I am about to order aromasin. Will not use Letro I promise!

Is it ok to begin taking tamoxifen without aromasin because its coming within the next 10-ish days?

 

[SmallHaus]

Nice TD from @US-pharmacies bro.

There's only one fool proof way to mix peptides and you came to the correct forum. Check out how to mix your peptides in our Community Research megathread on this topic here How To Mix Peptides

You can find instructions on how to mix and dose and pin in my reply on the Community Research thread here https://www.evolutionary.org/forums/threads/how-to-mix-peptides.107113/#post-2086333

Not unlike what @LevButlerov said initially, please do not ever use letrozole; we have many other very effective AI's we in the arsenal without an e2 killer like letro. Letro killed my e2 reallly bad and for a long time back in the early 2000's before I knew any better.

Thanks for the help. If I'm trying do do 0.5 mg to start, then up to 1mg/ week, and I have a 5mg vial with a vial of bacteriostatic (see phto), how much bacteriostatic should I mix? @LevButlerov @HarleyGuy ?

 

[HarleyGuy]

Is it ok to begin taking tamoxifen without aromasin because its coming within the next 10-ish days?

This is fine yes. And let us know when the aromasin lands.
Thank you for not running Letro, it can cause a slew of serious negative side effects and some being potentially permanent

Thanks for the help. If I'm trying do do 0.5 mg to start, then up to 1mg/ week, and I have a 5mg vial with a vial of bacteriostatic (see phto), how much bacteriostatic should I mix? @LevButlerov @HarleyGuy ?

If you add 1ml of Bac water (1ml is to the 100 on your insulin syringe) and you want to start at 0.5mg you can remind yourself first how to reconstitute it as per the thread you checked on here How To Mix Peptides. As for your dose this equates to 10iu (draw to the 10 on your insulin syringe - it won't look like much but Reta packs a punch). This applies to your posted pic of @US-pharmacies 5mg vial of Reta.

So

• Get two insulin pins
• Use one to reconsitute
• Reconstitute using 1ml of Bac water into your 5mg vial
• Slowly swirl and then let sit until entire solution is clear
• Use the second (new) insulin pin to draw out 10iu (to the 10 on your insulin syringe)
• Pin the 10iu and that's your 0.5mg
• For 1mg (when you decide to up the dose) you'd draw to 20iu instead

 

[LevButlerov]

Thanks for the help. If I'm trying do do 0.5 mg to start, then up to 1mg/ week, and I have a 5mg vial with a vial of bacteriostatic (see phto), how much bacteriostatic should I mix? @LevButlerov @HarleyGuy ?

this is perfect by @HarleyGuy

This is fine yes. And let us know when the aromasin lands.
Thank you for not running Letro, it can cause a slew of serious negative side effects and some being potentially permanent


If you add 1ml of Bac water (1ml is to the 100 on your insulin syringe) and you want to start at 0.5mg you can remind yourself first how to reconstitute it as per the thread you checked on here How To Mix Peptides. As for your dose this equates to 10iu (draw to the 10 on your insulin syringe - it won't look like much but Reta packs a punch). This applies to your posted pic of @US-pharmacies 5mg vial of Reta.

So

• Get two insulin pins
• Use one to reconsitute
• Reconstitute using 1ml of Bac water into your 5mg vial
• Slowly swirl and then let sit until entire solution is clear
• Use the second (new) insulin pin to draw out 10iu (to the 10 on your insulin syringe)
• Pin the 10iu and that's your 0.5mg
• For 1mg (when you decide to up the dose) you'd draw to 20iu instead

 

[HarleyGuy]

this is perfect by @HarleyGuy

Thanks @LevButlerov I love questions like this.

@SmallHaus those are great questions because anyone needing help when it's their first time or they're new to the scene will benefit from the answers to these questions.

 

[SmallHaus]

This is fine yes. And let us know when the aromasin lands.
Thank you for not running Letro, it can cause a slew of serious negative side effects and some being potentially permanent


If you add 1ml of Bac water (1ml is to the 100 on your insulin syringe) and you want to start at 0.5mg you can remind yourself first how to reconstitute it as per the thread you checked on here How To Mix Peptides. As for your dose this equates to 10iu (draw to the 10 on your insulin syringe - it won't look like much but Reta packs a punch). This applies to your posted pic of @US-pharmacies 5mg vial of Reta.

So

• Get two insulin pins
• Use one to reconsitute
• Reconstitute using 1ml of Bac water into your 5mg vial
• Slowly swirl and then let sit until entire solution is clear
• Use the second (new) insulin pin to draw out 10iu (to the 10 on your insulin syringe)
• Pin the 10iu and that's your 0.5mg
• For 1mg (when you decide to up the dose) you'd draw to 20iu instead

Perfect. Thank you for the help. I wasn't what the most optimal way to equate it was. I will mix them and pin tomorrow morning. I know a common spot for SubQ pins is the hips. Any recommended spots?

Also, quick update: Been sick this whole weekend, so calories are dropped to about 1200, as I am mostly sedentary. I have been tracking, but it probably only 70% accurate. Ate some ice cream, cookie dough, all the shite foods I don't usually have. I am starting to feel better, so hopefully I can start this week healthy and go hard studying, eating, and working out. Uni Exams are in 2 weeks!
I have ordered the tamoxifen.
On my first order, I was surprised to see an expiration date of only two months from now. Is this true? Before I order my cycle, should I wait because it may go bad while I am dealing with my gyno?

This Wednesday is my meeting with my primary. going to ask for an endocrinologist referral as well as telling her my gyno is sensitive, so that she may order whatever tests are needed to determine whether or not its calcified.

 

[SmallHaus]

Update: mixing the reta. Used 1ml of bac. Slowly swirled, now letting it sit.

 

[Kopite67]

View attachment 241590

Update: mixing the reta. Used 1ml of bac. Slowly swirled, now letting it sit.

In a fridge brother

 

[LevButlerov]

View attachment 241590

Update: mixing the reta. Used 1ml of bac. Slowly swirled, now letting it sit.

put it in the refrigerator

 

[SmallHaus]

Quick update because I cannot sleep:

I have been refridgerating the reta. It was out just to mix lol.

I am on day 2 of tamox and I am definetly feeling the sides. I am worried that this will all be for nothing because the tissue is likely fibrotic (I’ve had it for 3+ years).

Meeting with primary tomorrow. Still sick.
Got 10k steps in.

Quick mfp overview attached.

Also, what happens if you hop on cycle if you already have gyno? at this point, I don’t have the money for surgery, and the tamoxifen will yield a 20% reduction max to the tissue if its fibrotic.

What do I do?

 

[LevButlerov]

Quick update because I cannot sleep:

I have been refridgerating the reta. It was out just to mix lol.

I am on day 2 of tamox and I am definetly feeling the sides. I am worried that this will all be for nothing because the tissue is likely fibrotic (I’ve had it for 3+ years).

Meeting with primary tomorrow. Still sick.
Got 10k steps in.

Quick mfp overview attached.

Also, what happens if you hop on cycle if you already have gyno? at this point, I don’t have the money for surgery, and the tamoxifen will yield a 20% reduction max to the tissue if its fibrotic.

What do I do?

it might be for nothing hard to say with gyno I would go 2 week sat least into it before saying it doesnt work