Approved Log Re-comp Cycle Log Team AuStarLabs NZ

[GamerGainz]

Start Date: 23rd April 2026

Compounds​

• @AuStarLabs Test E: 375mg per week
• @AuStarLabs Deca: 100mg per week

Supplements​

• Fish Oil: 3g combined EPA+DHA, split into 10am and 10pm
• Vitamin D3: 3000iu (2000iu at 10am, 1000iu at 10pm)
• Vitamin C: 500mg at 10am
• Zinc: 30mg (complete with copper) at 6:30pm
• Magnesium Glycinate: 1.14g at 10pm (dropping this when I run out)
• Creatine: 5g at 9:30pm

Diet & Lifestyle​

Diet​

I am on my third iteration of my meal plan.

The latest major change was that I developed lactose intolerance(more than likely it was just excess). I had been having a big scoop of skim milk powder with every shake, but have had to drop this. Because I don’t have milk powder to take to work now, and I don’t like whey shakes with water, I’ve switched out to Up&Go's (don’t laugh, I know they still have lactose, but my gut has thanked me).

Meal Prep Note: I do my meal prep on Sundays. I bulk cook 5 nights' worth, then weigh out each container. I always aim for between 650 and 700 cal, with a minimum of 45g of protein.

• This Week: Spaghetti, beef mince meatballs, and mushroom sauce.
• Next Week: Cottage pie with broccoli and cauliflower.
• Last Week: Roasted chicken drumsticks, carrot, potato, and pumpkin.
• Week Before: Beef and bean chilli on roasted potato.

My Monday-to-Friday daily diet is locked in. I tend to under-eat on weekends.

Lifestyle​

• Work: Working 10-hour days. In a trade, so it is somewhat physical.
• Sleep: A “good” night's sleep is 7 hours, but more often it's a little over 6 hours.

Goals​

• Look good for my beach wedding in November.
• Note: I have never trained for strength.

About Me​

• Age/Stats: Late 30s | 5ft 11” | Starting weight: 92kg (of beer belly).
• History: Training on and off (mainly off) since my early 20s. Used to have a skinny nerd build.

Previous Cycle Experience​

• Early 20s: First cycle was Test E @ 250mg per week.
• Late 20s: Did a Test E + Tren A cycle.
• Early 30s: Did a Sustanon 250 cycle.

Training Routine​

I do 4 days a week in the gym and 1 day a week doing ~45mins of cardio (normally a fast-paced walk up the hill, run down). I have just switched to a Les Mills Gym, and I plan on doing a minimum of one class a week (BodyBalance / Shapes) to help my lower back.

I don’t have a set schedule (e.g., Monday does not always equal chest).

I do less free-weights these days as I had shoulder surgery. I don’t squat or deadlift anymore as I’ve got a f**ked lower back(getting better).

Chest + Triceps​

• Flat bench press
• Incline bench press
• Decline bench press
• Dumbbell flyes
• Front dips
• Back dips
• Tricep rope pulldowns

Back + Biceps​

• Wide-grip lat pulldown
• Seated cable row
• Bent-over barbell row
• Reverse machine flyes
• Hammer curls
• Incline dumbbell curls
• Preacher curls

Shoulders + Traps​

• Side raises
• Front raises
• Machine shoulder press
• Upright barbell row
• Front shrugs (Smith machine)
• Behind shrugs (Smith machine)
• Calf raises

Legs​

• Lying leg curls
• Leg extensions
• Barbell hip thrusts
• Leg press
• Hip abductor
• Hip adductor
• Calf raises

Set Structure: I always do 3 sets*. 1st set = 12 reps, 2nd set = 10 reps with increased weight, 3rd set = 6 to 8 reps heaviest weight.
I haven’t been tracking my max weight, but I will start.
*When I can, I'll do a 4th set of left side only.

Progress to Date​

I just got my lady to re-measure me. My biceps, thighs, and calves are all up more than 1cm. My left side has grown more than my right (where possible, I do a 4th set for the left side only).

• Chest: Down 1cm , but that's because I’m losing my "bitch tits."
• Waist (measured at belly button): 104.5cm → 98cm (-6.5cm)
• Weight: Weighed in at 95kg last night. Overall up 3kg, but half of that is probably water weight.

This is the first cycle that I am in a calorie deficit, and it’s really hard.

Pics attached:-
-Meal plan
-Photo of me ~5 years ago at the end of my Sust cycle
-Current photo (last night)
-Pre-cycle (approx 3 months ago) I didn’t take any posed before-photos because I didn’t want to look at my own fat gut.

Future
I am about to do my second order with @AuStarLabs . I will increase Test to 500mg per week, and deca to 200mg per week. As suggested by Rob (thank you), I will phase out the Deca, have a little break from the 19-Nors, move into TrenE for a final cut. I will start a Nolvadex PCT approx 6 weeks before wedding.
I am going to run another cycle in the new year (Test and Deca again).

Please let me know if there's any more info I should have added in this log.
Also, what updates are expected. Else, I'll probably just post any changes to diet / workout schedule, and pics.

Thanks EVO family and thanks Rob and team @AuStarLabs

 

[LevButlerov]

Start Date: 23rd April 2026

Compounds​

• @AuStarLabs Test E: 375mg per week
• @AuStarLabs Deca: 100mg per week

Supplements​

• Fish Oil: 3g combined EPA+DHA, split into 10am and 10pm
• Vitamin D3: 3000iu (2000iu at 10am, 1000iu at 10pm)
• Vitamin C: 500mg at 10am
• Zinc: 30mg (complete with copper) at 6:30pm
• Magnesium Glycinate: 1.14g at 10pm (dropping this when I run out)
• Creatine: 5g at 9:30pm

Diet & Lifestyle​

Diet​

I am on my third iteration of my meal plan.

The latest major change was that I developed lactose intolerance(more than likely it was just excess). I had been having a big scoop of skim milk powder with every shake, but have had to drop this. Because I don’t have milk powder to take to work now, and I don’t like whey shakes with water, I’ve switched out to Up&Go's (don’t laugh, I know they still have lactose, but my gut has thanked me).

Meal Prep Note: I do my meal prep on Sundays. I bulk cook 5 nights' worth, then weigh out each container. I always aim for between 650 and 700 cal, with a minimum of 45g of protein.

• This Week: Spaghetti, beef mince meatballs, and mushroom sauce.
• Next Week: Cottage pie with broccoli and cauliflower.
• Last Week: Roasted chicken drumsticks, carrot, potato, and pumpkin.
• Week Before: Beef and bean chilli on roasted potato.

My Monday-to-Friday daily diet is locked in. I tend to under-eat on weekends.

Lifestyle​

• Work: Working 10-hour days. In a trade, so it is somewhat physical.
• Sleep: A “good” night's sleep is 7 hours, but more often it's a little over 6 hours.

Goals​

• Look good for my beach wedding in November.
• Note: I have never trained for strength.

About Me​

• Age/Stats: Late 30s | 5ft 11” | Starting weight: 92kg (of beer belly).
• History: Training on and off (mainly off) since my early 20s. Used to have a skinny nerd build.

Previous Cycle Experience​

• Early 20s: First cycle was Test E @ 250mg per week.
• Late 20s: Did a Test E + Tren A cycle.
• Early 30s: Did a Sustanon 250 cycle.

Training Routine​

I do 4 days a week in the gym and 1 day a week doing ~45mins of cardio (normally a fast-paced walk up the hill, run down). I have just switched to a Les Mills Gym, and I plan on doing a minimum of one class a week (BodyBalance / Shapes) to help my lower back.

I don’t have a set schedule (e.g., Monday does not always equal chest).

I do less free-weights these days as I had shoulder surgery. I don’t squat or deadlift anymore as I’ve got a f**ked lower back(getting better).

Chest + Triceps​

• Flat bench press
• Incline bench press
• Decline bench press
• Dumbbell flyes
• Front dips
• Back dips
• Tricep rope pulldowns

Back + Biceps​

• Wide-grip lat pulldown
• Seated cable row
• Bent-over barbell row
• Reverse machine flyes
• Hammer curls
• Incline dumbbell curls
• Preacher curls

Shoulders + Traps​

• Side raises
• Front raises
• Machine shoulder press
• Upright barbell row
• Front shrugs (Smith machine)
• Behind shrugs (Smith machine)
• Calf raises

Legs​

• Lying leg curls
• Leg extensions
• Barbell hip thrusts
• Leg press
• Hip abductor
• Hip adductor
• Calf raises

Set Structure: I always do 3 sets*. 1st set = 12 reps, 2nd set = 10 reps with increased weight, 3rd set = 6 to 8 reps heaviest weight.
I haven’t been tracking my max weight, but I will start.
*When I can, I'll do a 4th set of left side only.

Progress to Date​

I just got my lady to re-measure me. My biceps, thighs, and calves are all up more than 1cm. My left side has grown more than my right (where possible, I do a 4th set for the left side only).

• Chest: Down 1cm , but that's because I’m losing my "bitch tits."
• Waist (measured at belly button): 104.5cm → 98cm (-6.5cm)
• Weight: Weighed in at 95kg last night. Overall up 3kg, but half of that is probably water weight.

This is the first cycle that I am in a calorie deficit, and it’s really hard.

Pics attached:-
-Meal plan
-Photo of me ~5 years ago at the end of my Sust cycle
-Current photo (last night)
-Pre-cycle (approx 3 months ago) I didn’t take any posed before-photos because I didn’t want to look at my own fat gut.

Future
I am about to do my second order with @AuStarLabs . I will increase Test to 500mg per week, and deca to 200mg per week. As suggested by Rob (thank you), I will phase out the Deca, have a little break from the 19-Nors, move into TrenE for a final cut. I will start a Nolvadex PCT approx 6 weeks before wedding.
I am going to run another cycle in the new year (Test and Deca again).

Please let me know if there's any more info I should have added in this log.
Also, what updates are expected. Else, I'll probably just post any changes to diet / workout schedule, and pics.

Thanks EVO family and thanks Rob and team @AuStarLabs

love this new log for Team AuStarlabs NZ @AuStarLabs welcome to the EVO family fully now! @GamerGainz lets push this to the top!

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]

Start Date: 23rd April 2026

Compounds​

• @AuStarLabs Test E: 375mg per week
• @AuStarLabs Deca: 100mg per week

Supplements​

• Fish Oil: 3g combined EPA+DHA, split into 10am and 10pm
• Vitamin D3: 3000iu (2000iu at 10am, 1000iu at 10pm)
• Vitamin C: 500mg at 10am
• Zinc: 30mg (complete with copper) at 6:30pm
• Magnesium Glycinate: 1.14g at 10pm (dropping this when I run out)
• Creatine: 5g at 9:30pm

Diet & Lifestyle​

Diet​

I am on my third iteration of my meal plan.

The latest major change was that I developed lactose intolerance(more than likely it was just excess). I had been having a big scoop of skim milk powder with every shake, but have had to drop this. Because I don’t have milk powder to take to work now, and I don’t like whey shakes with water, I’ve switched out to Up&Go's (don’t laugh, I know they still have lactose, but my gut has thanked me).

Meal Prep Note: I do my meal prep on Sundays. I bulk cook 5 nights' worth, then weigh out each container. I always aim for between 650 and 700 cal, with a minimum of 45g of protein.

• This Week: Spaghetti, beef mince meatballs, and mushroom sauce.
• Next Week: Cottage pie with broccoli and cauliflower.
• Last Week: Roasted chicken drumsticks, carrot, potato, and pumpkin.
• Week Before: Beef and bean chilli on roasted potato.

My Monday-to-Friday daily diet is locked in. I tend to under-eat on weekends.

Lifestyle​

• Work: Working 10-hour days. In a trade, so it is somewhat physical.
• Sleep: A “good” night's sleep is 7 hours, but more often it's a little over 6 hours.

Goals​

• Look good for my beach wedding in November.
• Note: I have never trained for strength.

About Me​

• Age/Stats: Late 30s | 5ft 11” | Starting weight: 92kg (of beer belly).
• History: Training on and off (mainly off) since my early 20s. Used to have a skinny nerd build.

Previous Cycle Experience​

• Early 20s: First cycle was Test E @ 250mg per week.
• Late 20s: Did a Test E + Tren A cycle.
• Early 30s: Did a Sustanon 250 cycle.

Training Routine​

I do 4 days a week in the gym and 1 day a week doing ~45mins of cardio (normally a fast-paced walk up the hill, run down). I have just switched to a Les Mills Gym, and I plan on doing a minimum of one class a week (BodyBalance / Shapes) to help my lower back.

I don’t have a set schedule (e.g., Monday does not always equal chest).

I do less free-weights these days as I had shoulder surgery. I don’t squat or deadlift anymore as I’ve got a f**ked lower back(getting better).

Chest + Triceps​

• Flat bench press
• Incline bench press
• Decline bench press
• Dumbbell flyes
• Front dips
• Back dips
• Tricep rope pulldowns

Back + Biceps​

• Wide-grip lat pulldown
• Seated cable row
• Bent-over barbell row
• Reverse machine flyes
• Hammer curls
• Incline dumbbell curls
• Preacher curls

Shoulders + Traps​

• Side raises
• Front raises
• Machine shoulder press
• Upright barbell row
• Front shrugs (Smith machine)
• Behind shrugs (Smith machine)
• Calf raises

Legs​

• Lying leg curls
• Leg extensions
• Barbell hip thrusts
• Leg press
• Hip abductor
• Hip adductor
• Calf raises

Set Structure: I always do 3 sets*. 1st set = 12 reps, 2nd set = 10 reps with increased weight, 3rd set = 6 to 8 reps heaviest weight.
I haven’t been tracking my max weight, but I will start.
*When I can, I'll do a 4th set of left side only.

Progress to Date​

I just got my lady to re-measure me. My biceps, thighs, and calves are all up more than 1cm. My left side has grown more than my right (where possible, I do a 4th set for the left side only).

• Chest: Down 1cm , but that's because I’m losing my "bitch tits."
• Waist (measured at belly button): 104.5cm → 98cm (-6.5cm)
• Weight: Weighed in at 95kg last night. Overall up 3kg, but half of that is probably water weight.

This is the first cycle that I am in a calorie deficit, and it’s really hard.

Pics attached:-
-Meal plan
-Photo of me ~5 years ago at the end of my Sust cycle
-Current photo (last night)
-Pre-cycle (approx 3 months ago) I didn’t take any posed before-photos because I didn’t want to look at my own fat gut.

Future
I am about to do my second order with @AuStarLabs . I will increase Test to 500mg per week, and deca to 200mg per week. As suggested by Rob (thank you), I will phase out the Deca, have a little break from the 19-Nors, move into TrenE for a final cut. I will start a Nolvadex PCT approx 6 weeks before wedding.
I am going to run another cycle in the new year (Test and Deca again).

Please let me know if there's any more info I should have added in this log.
Also, what updates are expected. Else, I'll probably just post any changes to diet / workout schedule, and pics.

Thanks EVO family and thanks Rob and team @AuStarLabs

@GamerGainz good job dropping the dairy. I haven't had dairy in years. You don't need it at all. It doesn't have any necessity, so if you're intolerant to it, stay away.

Another thing to be careful about is the heavy foods that you're eating. You want to be aware that it can be a lot more difficult to digest things like the tomato sauce and chili and sauces

 

[ceo]

Start Date: 23rd April 2026

Compounds​

• @AuStarLabs Test E: 375mg per week
• @AuStarLabs Deca: 100mg per week

Supplements​

• Fish Oil: 3g combined EPA+DHA, split into 10am and 10pm
• Vitamin D3: 3000iu (2000iu at 10am, 1000iu at 10pm)
• Vitamin C: 500mg at 10am
• Zinc: 30mg (complete with copper) at 6:30pm
• Magnesium Glycinate: 1.14g at 10pm (dropping this when I run out)
• Creatine: 5g at 9:30pm

Diet & Lifestyle​

Diet​

I am on my third iteration of my meal plan.

The latest major change was that I developed lactose intolerance(more than likely it was just excess). I had been having a big scoop of skim milk powder with every shake, but have had to drop this. Because I don’t have milk powder to take to work now, and I don’t like whey shakes with water, I’ve switched out to Up&Go's (don’t laugh, I know they still have lactose, but my gut has thanked me).

Meal Prep Note: I do my meal prep on Sundays. I bulk cook 5 nights' worth, then weigh out each container. I always aim for between 650 and 700 cal, with a minimum of 45g of protein.

• This Week: Spaghetti, beef mince meatballs, and mushroom sauce.
• Next Week: Cottage pie with broccoli and cauliflower.
• Last Week: Roasted chicken drumsticks, carrot, potato, and pumpkin.
• Week Before: Beef and bean chilli on roasted potato.

My Monday-to-Friday daily diet is locked in. I tend to under-eat on weekends.

Lifestyle​

• Work: Working 10-hour days. In a trade, so it is somewhat physical.
• Sleep: A “good” night's sleep is 7 hours, but more often it's a little over 6 hours.

Goals​

• Look good for my beach wedding in November.
• Note: I have never trained for strength.

About Me​

• Age/Stats: Late 30s | 5ft 11” | Starting weight: 92kg (of beer belly).
• History: Training on and off (mainly off) since my early 20s. Used to have a skinny nerd build.

Previous Cycle Experience​

• Early 20s: First cycle was Test E @ 250mg per week.
• Late 20s: Did a Test E + Tren A cycle.
• Early 30s: Did a Sustanon 250 cycle.

Training Routine​

I do 4 days a week in the gym and 1 day a week doing ~45mins of cardio (normally a fast-paced walk up the hill, run down). I have just switched to a Les Mills Gym, and I plan on doing a minimum of one class a week (BodyBalance / Shapes) to help my lower back.

I don’t have a set schedule (e.g., Monday does not always equal chest).

I do less free-weights these days as I had shoulder surgery. I don’t squat or deadlift anymore as I’ve got a f**ked lower back(getting better).

Chest + Triceps​

• Flat bench press
• Incline bench press
• Decline bench press
• Dumbbell flyes
• Front dips
• Back dips
• Tricep rope pulldowns

Back + Biceps​

• Wide-grip lat pulldown
• Seated cable row
• Bent-over barbell row
• Reverse machine flyes
• Hammer curls
• Incline dumbbell curls
• Preacher curls

Shoulders + Traps​

• Side raises
• Front raises
• Machine shoulder press
• Upright barbell row
• Front shrugs (Smith machine)
• Behind shrugs (Smith machine)
• Calf raises

Legs​

• Lying leg curls
• Leg extensions
• Barbell hip thrusts
• Leg press
• Hip abductor
• Hip adductor
• Calf raises

Set Structure: I always do 3 sets*. 1st set = 12 reps, 2nd set = 10 reps with increased weight, 3rd set = 6 to 8 reps heaviest weight.
I haven’t been tracking my max weight, but I will start.
*When I can, I'll do a 4th set of left side only.

Progress to Date​

I just got my lady to re-measure me. My biceps, thighs, and calves are all up more than 1cm. My left side has grown more than my right (where possible, I do a 4th set for the left side only).

• Chest: Down 1cm , but that's because I’m losing my "bitch tits."
• Waist (measured at belly button): 104.5cm → 98cm (-6.5cm)
• Weight: Weighed in at 95kg last night. Overall up 3kg, but half of that is probably water weight.

This is the first cycle that I am in a calorie deficit, and it’s really hard.

Pics attached:-
-Meal plan
-Photo of me ~5 years ago at the end of my Sust cycle
-Current photo (last night)
-Pre-cycle (approx 3 months ago) I didn’t take any posed before-photos because I didn’t want to look at my own fat gut.

Future
I am about to do my second order with @AuStarLabs . I will increase Test to 500mg per week, and deca to 200mg per week. As suggested by Rob (thank you), I will phase out the Deca, have a little break from the 19-Nors, move into TrenE for a final cut. I will start a Nolvadex PCT approx 6 weeks before wedding.
I am going to run another cycle in the new year (Test and Deca again).

Please let me know if there's any more info I should have added in this log.
Also, what updates are expected. Else, I'll probably just post any changes to diet / workout schedule, and pics.

Thanks EVO family and thanks Rob and team @AuStarLabs

Bros, I give you a lot of credit. Keep up the good work. Test 500 mg, exactly 200 mg. It's going to be a good bulking stack. You're going to have crazy appetite. @GamerGainz

 

[GamerGainz]

@GamerGainz good job dropping the dairy. I haven't had dairy in years. You don't need it at all. It doesn't have any necessity, so if you're intolerant to it, stay away.

Another thing to be careful about is the heavy foods that you're eating. You want to be aware that it can be a lot more difficult to digest things like the tomato sauce and chili and sauces

Thanks for the advice, @stevesmi -- Any and all is welcome.

Dairy is an odd one; Up until a month or 2 ago I could, and would, drink a litre of milk everyday.
Something flipped.
So I tested going to oat milk, gut went fine, went back on milk and it went south.
Easily cut out of my diet. I'm quite enjoying oat milk.
Tried lactose free milk and it's rank.

Well noted on the heavy foods.
The chilli sat in my tummy too long and despite me having dinner ~2hours before gym, I could still feel it there.
Probably won't do that meal again.

In my youth, I could eat what I want(dirty bulk). These days, it goes straight to my gut. This is the first time I've "dieted"/meal planned.
I will work thru a few more recipes and when I've nailed the good ones, I'll happily share. (So far the roasted chicken drumsticks and veg was the best and seemed to digest before gym).

I have considered moving my dinner even earlier, as soon as I get home (4;45pm ish), and then having a snack closer to gym.
Any suggestions on some quick digesting pre-gym carbs to help give me that push?

Note: I gym at 8pm, that's when it's quiet.

One other question for all, is there anything I can do about acne?
My shoulders + arms look like I've got chickenpox, face and rest of body is fine.
I shower 3 times daily, using a fresh towel. I exfoliate. I wear clean clothes to work and for gym. I'd describe myself as clean / hygienic.

 

[GamerGainz]

Bros, I give you a lot of credit. Keep up the good work. Test 500 mg, exactly 200 mg. It's going to be a good bulking stack. You're going to have crazy appetite. @GamerGainz

Thanks, @ceo.

Hopefully just appetite for weights haha. I'm trying to train in deficit, it's so difficult to have the energy to go hard like I used to.
I can ignore the hunger, or just have a shake which tides me over.

I know I need to eat to get the gains, it's a learning curve balancing it.

I have a new appreciation for anyone cutting, especially to get up on stage.

All your guys physiques are an inspiration. I do this to look good >=]

 

[ROIDDERS]

Start Date: 23rd April 2026

Compounds​

• @AuStarLabs Test E: 375mg per week
• @AuStarLabs Deca: 100mg per week

Supplements​

• Fish Oil: 3g combined EPA+DHA, split into 10am and 10pm
• Vitamin D3: 3000iu (2000iu at 10am, 1000iu at 10pm)
• Vitamin C: 500mg at 10am
• Zinc: 30mg (complete with copper) at 6:30pm
• Magnesium Glycinate: 1.14g at 10pm (dropping this when I run out)
• Creatine: 5g at 9:30pm

Diet & Lifestyle​

Diet​

I am on my third iteration of my meal plan.

The latest major change was that I developed lactose intolerance(more than likely it was just excess). I had been having a big scoop of skim milk powder with every shake, but have had to drop this. Because I don’t have milk powder to take to work now, and I don’t like whey shakes with water, I’ve switched out to Up&Go's (don’t laugh, I know they still have lactose, but my gut has thanked me).

Meal Prep Note: I do my meal prep on Sundays. I bulk cook 5 nights' worth, then weigh out each container. I always aim for between 650 and 700 cal, with a minimum of 45g of protein.

• This Week: Spaghetti, beef mince meatballs, and mushroom sauce.
• Next Week: Cottage pie with broccoli and cauliflower.
• Last Week: Roasted chicken drumsticks, carrot, potato, and pumpkin.
• Week Before: Beef and bean chilli on roasted potato.

My Monday-to-Friday daily diet is locked in. I tend to under-eat on weekends.

Lifestyle​

• Work: Working 10-hour days. In a trade, so it is somewhat physical.
• Sleep: A “good” night's sleep is 7 hours, but more often it's a little over 6 hours.

Goals​

• Look good for my beach wedding in November.
• Note: I have never trained for strength.

About Me​

• Age/Stats: Late 30s | 5ft 11” | Starting weight: 92kg (of beer belly).
• History: Training on and off (mainly off) since my early 20s. Used to have a skinny nerd build.

Previous Cycle Experience​

• Early 20s: First cycle was Test E @ 250mg per week.
• Late 20s: Did a Test E + Tren A cycle.
• Early 30s: Did a Sustanon 250 cycle.

Training Routine​

I do 4 days a week in the gym and 1 day a week doing ~45mins of cardio (normally a fast-paced walk up the hill, run down). I have just switched to a Les Mills Gym, and I plan on doing a minimum of one class a week (BodyBalance / Shapes) to help my lower back.

I don’t have a set schedule (e.g., Monday does not always equal chest).

I do less free-weights these days as I had shoulder surgery. I don’t squat or deadlift anymore as I’ve got a f**ked lower back(getting better).

Chest + Triceps​

• Flat bench press
• Incline bench press
• Decline bench press
• Dumbbell flyes
• Front dips
• Back dips
• Tricep rope pulldowns

Back + Biceps​

• Wide-grip lat pulldown
• Seated cable row
• Bent-over barbell row
• Reverse machine flyes
• Hammer curls
• Incline dumbbell curls
• Preacher curls

Shoulders + Traps​

• Side raises
• Front raises
• Machine shoulder press
• Upright barbell row
• Front shrugs (Smith machine)
• Behind shrugs (Smith machine)
• Calf raises

Legs​

• Lying leg curls
• Leg extensions
• Barbell hip thrusts
• Leg press
• Hip abductor
• Hip adductor
• Calf raises

Set Structure: I always do 3 sets*. 1st set = 12 reps, 2nd set = 10 reps with increased weight, 3rd set = 6 to 8 reps heaviest weight.
I haven’t been tracking my max weight, but I will start.
*When I can, I'll do a 4th set of left side only.

Progress to Date​

I just got my lady to re-measure me. My biceps, thighs, and calves are all up more than 1cm. My left side has grown more than my right (where possible, I do a 4th set for the left side only).

• Chest: Down 1cm , but that's because I’m losing my "bitch tits."
• Waist (measured at belly button): 104.5cm → 98cm (-6.5cm)
• Weight: Weighed in at 95kg last night. Overall up 3kg, but half of that is probably water weight.

This is the first cycle that I am in a calorie deficit, and it’s really hard.

Pics attached:-
-Meal plan
-Photo of me ~5 years ago at the end of my Sust cycle
-Current photo (last night)
-Pre-cycle (approx 3 months ago) I didn’t take any posed before-photos because I didn’t want to look at my own fat gut.

Future
I am about to do my second order with @AuStarLabs . I will increase Test to 500mg per week, and deca to 200mg per week. As suggested by Rob (thank you), I will phase out the Deca, have a little break from the 19-Nors, move into TrenE for a final cut. I will start a Nolvadex PCT approx 6 weeks before wedding.
I am going to run another cycle in the new year (Test and Deca again).

Please let me know if there's any more info I should have added in this log.
Also, what updates are expected. Else, I'll probably just post any changes to diet / workout schedule, and pics.

Thanks EVO family and thanks Rob and team @AuStarLabs

Good job on this. The meal plan is solid and you're definitely on the right road. @GamerGainz being in a caloric deficit is fine especially when you're on cycle but you may have some issues with appetite.

 

[GamerGainz]

Good job on this. The meal plan is solid and you're definitely on the right road. @GamerGainz being in a caloric deficit is fine especially when you're on cycle but you may have some issues with appetite.

Thanks, @ROIDDERS.

I checked out a few other logs and kind of took the layout from them. I'm happy to share any more / other info, too.
I'll start posting my gym session heart rate charts, and my blood pressures once a week(check for my Sunday updates).
It's the first time I've taken my health seriously so am monitoring.

So far the appetite is the same as what it was pre-cycle. I am about to step up the PEDs so will report back how that effects me.
I quit smoking ~18 months ago and that's when it got bad (and I got fat).
I can ignore the hunger, or am having a shake which seems to keep me happy till dinner.

The biggest change wasn't how much I was eating, it was what I was eating.
Examples:
Rather than muesli bars every work break, it's tuna and skip afternoon tea.
Rather than chicken nuggets when I get home, it's a shake.
Rather than chips(fries) with dinner every night, it's pasta or clean roasted potato.

I have to keep the diet somewhat enjoyable, else I know I will slip.

 

[AuStarLabs]

Nice starting log mate! following!

 

[Mobster]

Start Date: 23rd April 2026

More info, if possible, on changes (I saw some) between now and then

 

[stevesmi]

Start Date: 23rd April 2026

Compounds​

• @AuStarLabs Test E: 375mg per week
• @AuStarLabs Deca: 100mg per week

Supplements​

• Fish Oil: 3g combined EPA+DHA, split into 10am and 10pm
• Vitamin D3: 3000iu (2000iu at 10am, 1000iu at 10pm)
• Vitamin C: 500mg at 10am
• Zinc: 30mg (complete with copper) at 6:30pm
• Magnesium Glycinate: 1.14g at 10pm (dropping this when I run out)
• Creatine: 5g at 9:30pm

Diet & Lifestyle​

Diet​

I am on my third iteration of my meal plan.

The latest major change was that I developed lactose intolerance(more than likely it was just excess). I had been having a big scoop of skim milk powder with every shake, but have had to drop this. Because I don’t have milk powder to take to work now, and I don’t like whey shakes with water, I’ve switched out to Up&Go's (don’t laugh, I know they still have lactose, but my gut has thanked me).

Meal Prep Note: I do my meal prep on Sundays. I bulk cook 5 nights' worth, then weigh out each container. I always aim for between 650 and 700 cal, with a minimum of 45g of protein.

• This Week: Spaghetti, beef mince meatballs, and mushroom sauce.
• Next Week: Cottage pie with broccoli and cauliflower.
• Last Week: Roasted chicken drumsticks, carrot, potato, and pumpkin.
• Week Before: Beef and bean chilli on roasted potato.

My Monday-to-Friday daily diet is locked in. I tend to under-eat on weekends.

Lifestyle​

• Work: Working 10-hour days. In a trade, so it is somewhat physical.
• Sleep: A “good” night's sleep is 7 hours, but more often it's a little over 6 hours.

Goals​

• Look good for my beach wedding in November.
• Note: I have never trained for strength.

About Me​

• Age/Stats: Late 30s | 5ft 11” | Starting weight: 92kg (of beer belly).
• History: Training on and off (mainly off) since my early 20s. Used to have a skinny nerd build.

Previous Cycle Experience​

• Early 20s: First cycle was Test E @ 250mg per week.
• Late 20s: Did a Test E + Tren A cycle.
• Early 30s: Did a Sustanon 250 cycle.

Training Routine​

I do 4 days a week in the gym and 1 day a week doing ~45mins of cardio (normally a fast-paced walk up the hill, run down). I have just switched to a Les Mills Gym, and I plan on doing a minimum of one class a week (BodyBalance / Shapes) to help my lower back.

I don’t have a set schedule (e.g., Monday does not always equal chest).

I do less free-weights these days as I had shoulder surgery. I don’t squat or deadlift anymore as I’ve got a f**ked lower back(getting better).

Chest + Triceps​

• Flat bench press
• Incline bench press
• Decline bench press
• Dumbbell flyes
• Front dips
• Back dips
• Tricep rope pulldowns

Back + Biceps​

• Wide-grip lat pulldown
• Seated cable row
• Bent-over barbell row
• Reverse machine flyes
• Hammer curls
• Incline dumbbell curls
• Preacher curls

Shoulders + Traps​

• Side raises
• Front raises
• Machine shoulder press
• Upright barbell row
• Front shrugs (Smith machine)
• Behind shrugs (Smith machine)
• Calf raises

Legs​

• Lying leg curls
• Leg extensions
• Barbell hip thrusts
• Leg press
• Hip abductor
• Hip adductor
• Calf raises

Set Structure: I always do 3 sets*. 1st set = 12 reps, 2nd set = 10 reps with increased weight, 3rd set = 6 to 8 reps heaviest weight.
I haven’t been tracking my max weight, but I will start.
*When I can, I'll do a 4th set of left side only.

Progress to Date​

I just got my lady to re-measure me. My biceps, thighs, and calves are all up more than 1cm. My left side has grown more than my right (where possible, I do a 4th set for the left side only).

• Chest: Down 1cm , but that's because I’m losing my "bitch tits."
• Waist (measured at belly button): 104.5cm → 98cm (-6.5cm)
• Weight: Weighed in at 95kg last night. Overall up 3kg, but half of that is probably water weight.

This is the first cycle that I am in a calorie deficit, and it’s really hard.

Pics attached:-
-Meal plan
-Photo of me ~5 years ago at the end of my Sust cycle
-Current photo (last night)
-Pre-cycle (approx 3 months ago) I didn’t take any posed before-photos because I didn’t want to look at my own fat gut.

Future
I am about to do my second order with @AuStarLabs . I will increase Test to 500mg per week, and deca to 200mg per week. As suggested by Rob (thank you), I will phase out the Deca, have a little break from the 19-Nors, move into TrenE for a final cut. I will start a Nolvadex PCT approx 6 weeks before wedding.
I am going to run another cycle in the new year (Test and Deca again).

Please let me know if there's any more info I should have added in this log.
Also, what updates are expected. Else, I'll probably just post any changes to diet / workout schedule, and pics.

Thanks EVO family and thanks Rob and team @AuStarLabs

@GamerGainz good job dropping the dairy. I haven't had dairy in years. You don't need it at all. It doesn't have any necessity, so if you're intolerant to it, stay away.

Another thing to be careful about is the heavy foods that you're eating. You want to be aware that it can be a lot more difficult to digest things like the tomato sauce and chili and sauces

Thanks for the advice, @stevesmi -- Any and all is welcome.

Dairy is an odd one; Up until a month or 2 ago I could, and would, drink a litre of milk everyday.
Something flipped.
So I tested going to oat milk, gut went fine, went back on milk and it went south.
Easily cut out of my diet. I'm quite enjoying oat milk.
Tried lactose free milk and it's rank.

Well noted on the heavy foods.
The chilli sat in my tummy too long and despite me having dinner ~2hours before gym, I could still feel it there.
Probably won't do that meal again.

In my youth, I could eat what I want(dirty bulk). These days, it goes straight to my gut. This is the first time I've "dieted"/meal planned.
I will work thru a few more recipes and when I've nailed the good ones, I'll happily share. (So far the roasted chicken drumsticks and veg was the best and seemed to digest before gym).

I have considered moving my dinner even earlier, as soon as I get home (4;45pm ish), and then having a snack closer to gym.
Any suggestions on some quick digesting pre-gym carbs to help give me that push?

Note: I gym at 8pm, that's when it's quiet.

One other question for all, is there anything I can do about acne?
My shoulders + arms look like I've got chickenpox, face and rest of body is fine.
I shower 3 times daily, using a fresh towel. I exfoliate. I wear clean clothes to work and for gym. I'd describe myself as clean / hygienic.

tolerance to dairy drops as you get older completely normal it’s the same way in every mammal

As far as acne, the only thing you can do is find some good natural remedies and see if that helps and try to keep your hormones more balanced worst case go see a dermatologist

 

[Ulter]

Thanks, @ROIDDERS.

I checked out a few other logs and kind of took the layout from them. I'm happy to share any more / other info, too.
I'll start posting my gym session heart rate charts, and my blood pressures once a week(check for my Sunday updates).
It's the first time I've taken my health seriously so am monitoring.

So far the appetite is the same as what it was pre-cycle. I am about to step up the PEDs so will report back how that effects me.
I quit smoking ~18 months ago and that's when it got bad (and I got fat).
I can ignore the hunger, or am having a shake which seems to keep me happy till dinner.

The biggest change wasn't how much I was eating, it was what I was eating.
Examples:
Rather than muesli bars every work break, it's tuna and skip afternoon tea.
Rather than chicken nuggets when I get home, it's a shake.
Rather than chips(fries) with dinner every night, it's pasta or clean roasted potato.

I have to keep the diet somewhat enjoyable, else I know I will slip.

@GamerGainz Check out some of the other logs on here and see how guys are eating. Your diet definitely can always get better. Stick to good quality food and remember shakes are not as good as real food ever.

 

[2Thick]

Start Date: 23rd April 2026

Compounds​

• @AuStarLabs Test E: 375mg per week
• @AuStarLabs Deca: 100mg per week

Supplements​

• Fish Oil: 3g combined EPA+DHA, split into 10am and 10pm
• Vitamin D3: 3000iu (2000iu at 10am, 1000iu at 10pm)
• Vitamin C: 500mg at 10am
• Zinc: 30mg (complete with copper) at 6:30pm
• Magnesium Glycinate: 1.14g at 10pm (dropping this when I run out)
• Creatine: 5g at 9:30pm

Diet & Lifestyle​

Diet​

I am on my third iteration of my meal plan.

The latest major change was that I developed lactose intolerance(more than likely it was just excess). I had been having a big scoop of skim milk powder with every shake, but have had to drop this. Because I don’t have milk powder to take to work now, and I don’t like whey shakes with water, I’ve switched out to Up&Go's (don’t laugh, I know they still have lactose, but my gut has thanked me).

Meal Prep Note: I do my meal prep on Sundays. I bulk cook 5 nights' worth, then weigh out each container. I always aim for between 650 and 700 cal, with a minimum of 45g of protein.

• This Week: Spaghetti, beef mince meatballs, and mushroom sauce.
• Next Week: Cottage pie with broccoli and cauliflower.
• Last Week: Roasted chicken drumsticks, carrot, potato, and pumpkin.
• Week Before: Beef and bean chilli on roasted potato.

My Monday-to-Friday daily diet is locked in. I tend to under-eat on weekends.

Lifestyle​

• Work: Working 10-hour days. In a trade, so it is somewhat physical.
• Sleep: A “good” night's sleep is 7 hours, but more often it's a little over 6 hours.

Goals​

• Look good for my beach wedding in November.
• Note: I have never trained for strength.

About Me​

• Age/Stats: Late 30s | 5ft 11” | Starting weight: 92kg (of beer belly).
• History: Training on and off (mainly off) since my early 20s. Used to have a skinny nerd build.

Previous Cycle Experience​

• Early 20s: First cycle was Test E @ 250mg per week.
• Late 20s: Did a Test E + Tren A cycle.
• Early 30s: Did a Sustanon 250 cycle.

Training Routine​

I do 4 days a week in the gym and 1 day a week doing ~45mins of cardio (normally a fast-paced walk up the hill, run down). I have just switched to a Les Mills Gym, and I plan on doing a minimum of one class a week (BodyBalance / Shapes) to help my lower back.

I don’t have a set schedule (e.g., Monday does not always equal chest).

I do less free-weights these days as I had shoulder surgery. I don’t squat or deadlift anymore as I’ve got a f**ked lower back(getting better).

Chest + Triceps​

• Flat bench press
• Incline bench press
• Decline bench press
• Dumbbell flyes
• Front dips
• Back dips
• Tricep rope pulldowns

Back + Biceps​

• Wide-grip lat pulldown
• Seated cable row
• Bent-over barbell row
• Reverse machine flyes
• Hammer curls
• Incline dumbbell curls
• Preacher curls

Shoulders + Traps​

• Side raises
• Front raises
• Machine shoulder press
• Upright barbell row
• Front shrugs (Smith machine)
• Behind shrugs (Smith machine)
• Calf raises

Legs​

• Lying leg curls
• Leg extensions
• Barbell hip thrusts
• Leg press
• Hip abductor
• Hip adductor
• Calf raises

Set Structure: I always do 3 sets*. 1st set = 12 reps, 2nd set = 10 reps with increased weight, 3rd set = 6 to 8 reps heaviest weight.
I haven’t been tracking my max weight, but I will start.
*When I can, I'll do a 4th set of left side only.

Progress to Date​

I just got my lady to re-measure me. My biceps, thighs, and calves are all up more than 1cm. My left side has grown more than my right (where possible, I do a 4th set for the left side only).

• Chest: Down 1cm , but that's because I’m losing my "bitch tits."
• Waist (measured at belly button): 104.5cm → 98cm (-6.5cm)
• Weight: Weighed in at 95kg last night. Overall up 3kg, but half of that is probably water weight.

This is the first cycle that I am in a calorie deficit, and it’s really hard.

Pics attached:-
-Meal plan
-Photo of me ~5 years ago at the end of my Sust cycle
-Current photo (last night)
-Pre-cycle (approx 3 months ago) I didn’t take any posed before-photos because I didn’t want to look at my own fat gut.

Future
I am about to do my second order with @AuStarLabs . I will increase Test to 500mg per week, and deca to 200mg per week. As suggested by Rob (thank you), I will phase out the Deca, have a little break from the 19-Nors, move into TrenE for a final cut. I will start a Nolvadex PCT approx 6 weeks before wedding.
I am going to run another cycle in the new year (Test and Deca again).

Please let me know if there's any more info I should have added in this log.
Also, what updates are expected. Else, I'll probably just post any changes to diet / workout schedule, and pics.

Thanks EVO family and thanks Rob and team @AuStarLabs

Tren will be a nice addition once you get toward the end. Don't listen to that BS that you can't run them both together, though. You may want to consider that. @GamerGainz

 

[ballin2504]

Start Date: 23rd April 2026

Compounds​

• @AuStarLabs Test E: 375mg per week
• @AuStarLabs Deca: 100mg per week

Supplements​

• Fish Oil: 3g combined EPA+DHA, split into 10am and 10pm
• Vitamin D3: 3000iu (2000iu at 10am, 1000iu at 10pm)
• Vitamin C: 500mg at 10am
• Zinc: 30mg (complete with copper) at 6:30pm
• Magnesium Glycinate: 1.14g at 10pm (dropping this when I run out)
• Creatine: 5g at 9:30pm

Diet & Lifestyle​

Diet​

I am on my third iteration of my meal plan.

The latest major change was that I developed lactose intolerance(more than likely it was just excess). I had been having a big scoop of skim milk powder with every shake, but have had to drop this. Because I don’t have milk powder to take to work now, and I don’t like whey shakes with water, I’ve switched out to Up&Go's (don’t laugh, I know they still have lactose, but my gut has thanked me).

Meal Prep Note: I do my meal prep on Sundays. I bulk cook 5 nights' worth, then weigh out each container. I always aim for between 650 and 700 cal, with a minimum of 45g of protein.

• This Week: Spaghetti, beef mince meatballs, and mushroom sauce.
• Next Week: Cottage pie with broccoli and cauliflower.
• Last Week: Roasted chicken drumsticks, carrot, potato, and pumpkin.
• Week Before: Beef and bean chilli on roasted potato.

My Monday-to-Friday daily diet is locked in. I tend to under-eat on weekends.

Lifestyle​

• Work: Working 10-hour days. In a trade, so it is somewhat physical.
• Sleep: A “good” night's sleep is 7 hours, but more often it's a little over 6 hours.

Goals​

• Look good for my beach wedding in November.
• Note: I have never trained for strength.

About Me​

• Age/Stats: Late 30s | 5ft 11” | Starting weight: 92kg (of beer belly).
• History: Training on and off (mainly off) since my early 20s. Used to have a skinny nerd build.

Previous Cycle Experience​

• Early 20s: First cycle was Test E @ 250mg per week.
• Late 20s: Did a Test E + Tren A cycle.
• Early 30s: Did a Sustanon 250 cycle.

Training Routine​

I do 4 days a week in the gym and 1 day a week doing ~45mins of cardio (normally a fast-paced walk up the hill, run down). I have just switched to a Les Mills Gym, and I plan on doing a minimum of one class a week (BodyBalance / Shapes) to help my lower back.

I don’t have a set schedule (e.g., Monday does not always equal chest).

I do less free-weights these days as I had shoulder surgery. I don’t squat or deadlift anymore as I’ve got a f**ked lower back(getting better).

Chest + Triceps​

• Flat bench press
• Incline bench press
• Decline bench press
• Dumbbell flyes
• Front dips
• Back dips
• Tricep rope pulldowns

Back + Biceps​

• Wide-grip lat pulldown
• Seated cable row
• Bent-over barbell row
• Reverse machine flyes
• Hammer curls
• Incline dumbbell curls
• Preacher curls

Shoulders + Traps​

• Side raises
• Front raises
• Machine shoulder press
• Upright barbell row
• Front shrugs (Smith machine)
• Behind shrugs (Smith machine)
• Calf raises

Legs​

• Lying leg curls
• Leg extensions
• Barbell hip thrusts
• Leg press
• Hip abductor
• Hip adductor
• Calf raises

Set Structure: I always do 3 sets*. 1st set = 12 reps, 2nd set = 10 reps with increased weight, 3rd set = 6 to 8 reps heaviest weight.
I haven’t been tracking my max weight, but I will start.
*When I can, I'll do a 4th set of left side only.

Progress to Date​

I just got my lady to re-measure me. My biceps, thighs, and calves are all up more than 1cm. My left side has grown more than my right (where possible, I do a 4th set for the left side only).

• Chest: Down 1cm , but that's because I’m losing my "bitch tits."
• Waist (measured at belly button): 104.5cm → 98cm (-6.5cm)
• Weight: Weighed in at 95kg last night. Overall up 3kg, but half of that is probably water weight.

This is the first cycle that I am in a calorie deficit, and it’s really hard.

Pics attached:-
-Meal plan
-Photo of me ~5 years ago at the end of my Sust cycle
-Current photo (last night)
-Pre-cycle (approx 3 months ago) I didn’t take any posed before-photos because I didn’t want to look at my own fat gut.

Future
I am about to do my second order with @AuStarLabs . I will increase Test to 500mg per week, and deca to 200mg per week. As suggested by Rob (thank you), I will phase out the Deca, have a little break from the 19-Nors, move into TrenE for a final cut. I will start a Nolvadex PCT approx 6 weeks before wedding.
I am going to run another cycle in the new year (Test and Deca again).

Please let me know if there's any more info I should have added in this log.
Also, what updates are expected. Else, I'll probably just post any changes to diet / workout schedule, and pics.

Thanks EVO family and thanks Rob and team @AuStarLabs

@GamerGainz very nice start to the log. Great work man. Welcome to the forum

 

[LevButlerov]

Nice starting log mate! following!

EVO family support for Team AuStarlabs NZ @AuStarLabs

 

[ROIDDERS]

Thanks, @ROIDDERS.

I checked out a few other logs and kind of took the layout from them. I'm happy to share any more / other info, too.
I'll start posting my gym session heart rate charts, and my blood pressures once a week(check for my Sunday updates).
It's the first time I've taken my health seriously so am monitoring.

So far the appetite is the same as what it was pre-cycle. I am about to step up the PEDs so will report back how that effects me.
I quit smoking ~18 months ago and that's when it got bad (and I got fat).
I can ignore the hunger, or am having a shake which seems to keep me happy till dinner.

The biggest change wasn't how much I was eating, it was what I was eating.
Examples:
Rather than muesli bars every work break, it's tuna and skip afternoon tea.
Rather than chicken nuggets when I get home, it's a shake.
Rather than chips(fries) with dinner every night, it's pasta or clean roasted potato.

I have to keep the diet somewhat enjoyable, else I know I will slip.

that is great you quit smoking. proud of you

 

[ceo]

Thanks, @ceo.

Hopefully just appetite for weights haha. I'm trying to train in deficit, it's so difficult to have the energy to go hard like I used to.
I can ignore the hunger, or just have a shake which tides me over.

I know I need to eat to get the gains, it's a learning curve balancing it.

I have a new appreciation for anyone cutting, especially to get up on stage.

All your guys physiques are an inspiration. I do this to look good >=]

bros that is what its all about!