Approved Log 2026 Growth Phase Bodybuilding Competition Cycle Log

[Jenja]

Have been working with Coach @R.AP since the 17/01/26. We successfully completed my first ever cut phase on the 19/05/26 where I hit my target of single digits bodyfat finishing up at 8.6%

We have since moved into the reverse diet stage as of 2 weeks ago where calories have been slowly raised in weekly increments of 200 solely from carbs. The plan is to continue riding the food wave for now as we gradually taper up the calories, avoiding excess fat spillover while increasing muscle fullness, glycogen retention and strength. Once we’ve reached a point where coach is satisfied which is projected to be in the next upcoming weeks. We will commence the switch and launch straight into a build phase where we’ll look to add a significant quantity of lean mass to my frame.

Upon completion of the build phase period we move straight into comp prep where I’ll be targeting Season A 2027 in the Classic Physique division as a True Novice.

Current Stats
Height: 172cm 5ft 8”
Calves: 36.5cm
Quads: 58 cm
Glutes: 91cm
Waist: 81cm
Chest: 107cm
Biceps: 41cm

Current cycle
480mg Test E
120mg EQ
3.5iu HGH
Retatrutide 4mg decreasing weekly till we hit a maintenance dose of 0.5-1mg
Mots c 2mg 3x week

Nutrition
2352 Cals
205g Protein
269g Carbs
37g Fats

Training Program
Monday - Back Complete + Abs
Tuesday - Chest, Shoulders + Triceps
Wednesday - Hammies, Glutes, Calves, Biceps + Abs
Thursday - Rest
Friday - Chest + Back
Saturday - Quads, Calves + Biceps
Sunday - Rest

Current Physique - 2 weeks into reverse diet
Photos attached

 

[BritishCanadian]

Beast!

 

[LevButlerov]

Have been working with Coach @R.AP since the 17/01/26. We successfully completed my first ever cut phase on the 19/05/26 where I hit my target of single digits bodyfat finishing up at 8.6%

We have since moved into the reverse diet stage as of 2 weeks ago where calories have been slowly raised in weekly increments of 200 solely from carbs. The plan is to continue riding the food wave for now as we gradually taper up the calories, avoiding excess fat spillover while increasing muscle fullness, glycogen retention and strength. Once we’ve reached a point where coach is satisfied which is projected to be in the next upcoming weeks. We will commence the switch and launch straight into a build phase where we’ll look to add a significant quantity of lean mass to my frame.

Upon completion of the build phase period we move straight into comp prep where I’ll be targeting Season A 2027 in the Classic Physique division as a True Novice.

Current Stats
Height: 172cm 5ft 8”
Calves: 36.5cm
Quads: 58 cm
Glutes: 91cm
Waist: 81cm
Chest: 107cm
Biceps: 41cm

Current cycle
480mg Test E
120mg EQ
3.5iu HGH
Retatrutide 4mg decreasing weekly till we hit a maintenance dose of 0.5-1mg
Mots c 2mg 3x week

Nutrition
2352 Cals
205g Protein
269g Carbs
37g Fats

Training Program
Monday - Back Complete + Abs
Tuesday - Chest, Shoulders + Triceps
Wednesday - Hammies, Glutes, Calves, Biceps + Abs
Thursday - Rest
Friday - Chest + Back
Saturday - Quads, Calves + Biceps
Sunday - Rest

Current Physique - 2 weeks into reverse diet
Photos attached

looking amazing and thick love your size and thank you for starting the log! @Jenja EVO family support and love your way. Looking forward to your training and food updates.

Team R.AP for the WIN! @R.AP

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

 

[Jenja]

looking amazing and thick love your size and thank you for starting the log! @Jenja EVO family support and love your way. Looking forward to your training and food updates.

Team R.AP for the WIN! @R.AP

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

Beast!

Thanks brother and I truly believe the best is still yet to come! Very excited for this upcoming build phase with @R.AP and looking forward to log the entire journey

 

[Jenja]

looking amazing and thick love your size and thank you for starting the log! @Jenja EVO family support and love your way. Looking forward to your training and food updates.

Team R.AP for the WIN! @R.AP

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

Appreciate the support @LevButlerov and very excited to be on board here on Evo with you all sharing my journey towards my first comp. I knew I was missing some information lol, please see below for a continuation post where I’ll cover my most recent full extensive bloodwork panels + supps/cycle support

 

[Mobster]

continue riding the food wave for now

What does that mean?

 

[Jenja]

continue riding the food wave for now

What does that mean?

No increase in gear dosage or GH yet. Just using food as my main source of growth during the reverse diet while my body has high insulin sensitivity

 

[LevButlerov]

Appreciate the support @LevButlerov and very excited to be on board here on Evo with you all sharing my journey towards my first comp. I knew I was missing some information lol, please see below for a continuation post where I’ll cover my most recent full extensive bloodwork panels + supps/cycle support

happy to have you in the EVO family i dont see bloods but waiting on them @Jenja

 

[Jenja]

happy to have you in the EVO family i dont see bloods but waiting on them @Jenja

Sorry bro, I’ve had a hectic day and I’m back on shift at the moment doing 12 hour work days lol. I’ll have the updated info up soon

 

[LevButlerov]

Sorry bro, I’ve had a hectic day and I’m back on shift at the moment doing 12 hour work days lol. I’ll have the updated info up soon

dont rush we are here

 

[stevesmi]

Have been working with Coach @R.AP since the 17/01/26. We successfully completed my first ever cut phase on the 19/05/26 where I hit my target of single digits bodyfat finishing up at 8.6%

We have since moved into the reverse diet stage as of 2 weeks ago where calories have been slowly raised in weekly increments of 200 solely from carbs. The plan is to continue riding the food wave for now as we gradually taper up the calories, avoiding excess fat spillover while increasing muscle fullness, glycogen retention and strength. Once we’ve reached a point where coach is satisfied which is projected to be in the next upcoming weeks. We will commence the switch and launch straight into a build phase where we’ll look to add a significant quantity of lean mass to my frame.

Upon completion of the build phase period we move straight into comp prep where I’ll be targeting Season A 2027 in the Classic Physique division as a True Novice.

Current Stats
Height: 172cm 5ft 8”
Calves: 36.5cm
Quads: 58 cm
Glutes: 91cm
Waist: 81cm
Chest: 107cm
Biceps: 41cm

Current cycle
480mg Test E
120mg EQ
3.5iu HGH
Retatrutide 4mg decreasing weekly till we hit a maintenance dose of 0.5-1mg
Mots c 2mg 3x week

Nutrition
2352 Cals
205g Protein
269g Carbs
37g Fats

Training Program
Monday - Back Complete + Abs
Tuesday - Chest, Shoulders + Triceps
Wednesday - Hammies, Glutes, Calves, Biceps + Abs
Thursday - Rest
Friday - Chest + Back
Saturday - Quads, Calves + Biceps
Sunday - Rest

Current Physique - 2 weeks into reverse diet
Photos attached

@Jenja good job on this. I like the training splits: perfect, five times a week and then resting in between.

 

[ceo]

Have been working with Coach @R.AP since the 17/01/26. We successfully completed my first ever cut phase on the 19/05/26 where I hit my target of single digits bodyfat finishing up at 8.6%

We have since moved into the reverse diet stage as of 2 weeks ago where calories have been slowly raised in weekly increments of 200 solely from carbs. The plan is to continue riding the food wave for now as we gradually taper up the calories, avoiding excess fat spillover while increasing muscle fullness, glycogen retention and strength. Once we’ve reached a point where coach is satisfied which is projected to be in the next upcoming weeks. We will commence the switch and launch straight into a build phase where we’ll look to add a significant quantity of lean mass to my frame.

Upon completion of the build phase period we move straight into comp prep where I’ll be targeting Season A 2027 in the Classic Physique division as a True Novice.

Current Stats
Height: 172cm 5ft 8”
Calves: 36.5cm
Quads: 58 cm
Glutes: 91cm
Waist: 81cm
Chest: 107cm
Biceps: 41cm

Current cycle
480mg Test E
120mg EQ
3.5iu HGH
Retatrutide 4mg decreasing weekly till we hit a maintenance dose of 0.5-1mg
Mots c 2mg 3x week

Nutrition
2352 Cals
205g Protein
269g Carbs
37g Fats

Training Program
Monday - Back Complete + Abs
Tuesday - Chest, Shoulders + Triceps
Wednesday - Hammies, Glutes, Calves, Biceps + Abs
Thursday - Rest
Friday - Chest + Back
Saturday - Quads, Calves + Biceps
Sunday - Rest

Current Physique - 2 weeks into reverse diet
Photos attached

Good job on these numbers on here. I like how you lay out the specs on your body, like learning about a car. @Jenja

 

[ROIDDERS]

Have been working with Coach @R.AP since the 17/01/26. We successfully completed my first ever cut phase on the 19/05/26 where I hit my target of single digits bodyfat finishing up at 8.6%

We have since moved into the reverse diet stage as of 2 weeks ago where calories have been slowly raised in weekly increments of 200 solely from carbs. The plan is to continue riding the food wave for now as we gradually taper up the calories, avoiding excess fat spillover while increasing muscle fullness, glycogen retention and strength. Once we’ve reached a point where coach is satisfied which is projected to be in the next upcoming weeks. We will commence the switch and launch straight into a build phase where we’ll look to add a significant quantity of lean mass to my frame.

Upon completion of the build phase period we move straight into comp prep where I’ll be targeting Season A 2027 in the Classic Physique division as a True Novice.

Current Stats
Height: 172cm 5ft 8”
Calves: 36.5cm
Quads: 58 cm
Glutes: 91cm
Waist: 81cm
Chest: 107cm
Biceps: 41cm

Current cycle
480mg Test E
120mg EQ
3.5iu HGH
Retatrutide 4mg decreasing weekly till we hit a maintenance dose of 0.5-1mg
Mots c 2mg 3x week

Nutrition
2352 Cals
205g Protein
269g Carbs
37g Fats

Training Program
Monday - Back Complete + Abs
Tuesday - Chest, Shoulders + Triceps
Wednesday - Hammies, Glutes, Calves, Biceps + Abs
Thursday - Rest
Friday - Chest + Back
Saturday - Quads, Calves + Biceps
Sunday - Rest

Current Physique - 2 weeks into reverse diet
Photos attached

This looks like an excellent update. I really like it. @Jenja I'm seeing more and more people doing HGH with Retatrutide. Seems to be a very effective stack.

 

[Jenja]

@Jenja good job on this. I like the training splits: perfect, five times a week and then resting in between.

All credit goes to my coach @R.AP for this great training split. All focused around bringing up my weaker body parts with added frequency while reducing volume on my genetic strong points. Lower volume, HIGH intensity program which suits my style of training

 

[Ulter]

Have been working with Coach @R.AP since the 17/01/26. We successfully completed my first ever cut phase on the 19/05/26 where I hit my target of single digits bodyfat finishing up at 8.6%

We have since moved into the reverse diet stage as of 2 weeks ago where calories have been slowly raised in weekly increments of 200 solely from carbs. The plan is to continue riding the food wave for now as we gradually taper up the calories, avoiding excess fat spillover while increasing muscle fullness, glycogen retention and strength. Once we’ve reached a point where coach is satisfied which is projected to be in the next upcoming weeks. We will commence the switch and launch straight into a build phase where we’ll look to add a significant quantity of lean mass to my frame.

Upon completion of the build phase period we move straight into comp prep where I’ll be targeting Season A 2027 in the Classic Physique division as a True Novice.

Current Stats
Height: 172cm 5ft 8”
Calves: 36.5cm
Quads: 58 cm
Glutes: 91cm
Waist: 81cm
Chest: 107cm
Biceps: 41cm

Current cycle
480mg Test E
120mg EQ
3.5iu HGH
Retatrutide 4mg decreasing weekly till we hit a maintenance dose of 0.5-1mg
Mots c 2mg 3x week

Nutrition
2352 Cals
205g Protein
269g Carbs
37g Fats

Training Program
Monday - Back Complete + Abs
Tuesday - Chest, Shoulders + Triceps
Wednesday - Hammies, Glutes, Calves, Biceps + Abs
Thursday - Rest
Friday - Chest + Back
Saturday - Quads, Calves + Biceps
Sunday - Rest

Current Physique - 2 weeks into reverse diet
Photos attached

@Jenja I like your training program. You're hitting it hard Monday, Tuesday, and Wednesday, then taking a rest day, and then hitting it again Friday and Saturday. Just the fact that you train on the weekend shows me you're dedicated.

 

[Jenja]

This looks like an excellent update. I really like it. @Jenja I'm seeing more and more people doing HGH with Retatrutide. Seems to be a very effective stack.

Thanks brother, my first time logging on here but I wanted to make sure I did a great job with it. I think Reta and HGH compliment eachother quite nicely in a cut or build phase period. Lipolysis effect from the growth while Reta keeps the insulin sensitivity in check regulating blood sugar levels. I guess it’s just the ratio’s for dosages that change dependant on what phase you’re in

 

[Jenja]

@Jenja I like your training program. You're hitting it hard Monday, Tuesday, and Wednesday, then taking a rest day, and then hitting it again Friday and Saturday. Just the fact that you train on the weekend shows me you're dedicated.

Appreciate you liking my program and all credit goes to my coach @R.AP for the set up. I also do 84 hour work weeks when I'm on shift in a physically demanding industry, still manage being a dad and family life while pursuing my bodybuilding aspirations. I believe anything’s achievable if you want it badly enough

 

[2Thick]

Appreciate you liking my program and all credit goes to my coach @R.AP for the set up. I also do 84 hour work weeks when I'm on shift in a physically demanding industry, still manage being a dad and family life while pursuing my bodybuilding aspirations. I believe anything’s achievable if you want it badly enough

That's great that you have a strong family bond. You see a lot of people in bodybuilding get divorced or leave their families. It's definitely an epidemic. @Jenja

 

[stevesmi]

All credit goes to my coach @R.AP for this great training split. All focused around bringing up my weaker body parts with added frequency while reducing volume on my genetic strong points. Lower volume, HIGH intensity program which suits my style of training

that is great.

 

[Jenja]

Cycle Support and Supplementation

NAC - 2000mg daily
Astralagus - 1100mg daily
Tudca - 500mg daily
Fish Oil - 3000mg daily
Berberine - 1000mg daily
Chromium Picolinate - 250mcg daily
Vitamin K2 + D3 - 90mcg + 5000iu
CoQ10 - 100mg daily
Zinc Picolinate - 50mg
Magnesium Glycinate - 250mg before bed
Citrus Bergamot - 1200mg daily
Milk Thistle - 250mg daily
Beetroot Extract - 400mg
Creatine 5g - daily
Nattokinase - 8000 FU daily fasted

Most Recent Bloodwork Panels (attached photos)

Only real main area of concern was elevated prolactin. Potentially a side effect from how hard I went on my first proper cutting phase, no noticeable side effects from it. The bloods were taken 2 days after completion of the cut but overall was very happy with the results. Body seems to be in a healthy state leading into the build phase. Will redo bloodwork again potentially in 4 weeks to recheck I’m still on the right track.

One interesting factor which I had to really nail was my test to EQ ratio for the estradiol suppression . I had an E2 LCMS sensitive test ran and my ratio of 480mg test e to 150mg of EQ still pushed my E2 to 38, 2 points below the reference range. I’ve since dropped my EQ dose to 120mg and the baseline will be a 4:1 ratio to test ongoing which should keep me in an adequately favourable range. Throughout the build phase as calories increase and bodyfat inevitably rises gradually this could potentially change but will monitor as I progress through it

 

[Jenja]

Blood Panels Continued…

E2 Sensitive LCMS

 

[Jenja]

That's great that you have a strong family bond. You see a lot of people in bodybuilding get divorced or leave their families. It's definitely an epidemic. @Jenja

I’m fortunate enough to have a missus who fully supports my aspirations in bodybuilding as well which makes things easier. I work long hours to support my family, training and meal prep takes up even more of that time. But I always make an effort to make sure they’re my number 1 priority regardless of whatever else I'm doing in my life

 

[ballin2504]

Have been working with Coach @R.AP since the 17/01/26. We successfully completed my first ever cut phase on the 19/05/26 where I hit my target of single digits bodyfat finishing up at 8.6%

We have since moved into the reverse diet stage as of 2 weeks ago where calories have been slowly raised in weekly increments of 200 solely from carbs. The plan is to continue riding the food wave for now as we gradually taper up the calories, avoiding excess fat spillover while increasing muscle fullness, glycogen retention and strength. Once we’ve reached a point where coach is satisfied which is projected to be in the next upcoming weeks. We will commence the switch and launch straight into a build phase where we’ll look to add a significant quantity of lean mass to my frame.

Upon completion of the build phase period we move straight into comp prep where I’ll be targeting Season A 2027 in the Classic Physique division as a True Novice.

Current Stats
Height: 172cm 5ft 8”
Calves: 36.5cm
Quads: 58 cm
Glutes: 91cm
Waist: 81cm
Chest: 107cm
Biceps: 41cm

Current cycle
480mg Test E
120mg EQ
3.5iu HGH
Retatrutide 4mg decreasing weekly till we hit a maintenance dose of 0.5-1mg
Mots c 2mg 3x week

Nutrition
2352 Cals
205g Protein
269g Carbs
37g Fats

Training Program
Monday - Back Complete + Abs
Tuesday - Chest, Shoulders + Triceps
Wednesday - Hammies, Glutes, Calves, Biceps + Abs
Thursday - Rest
Friday - Chest + Back
Saturday - Quads, Calves + Biceps
Sunday - Rest

Current Physique - 2 weeks into reverse diet
Photos attached

@Jenja damn good start to the log man you look awesome. Can’t wait to see this log progress

 

[2Thick]

I’m fortunate enough to have a missus who fully supports my aspirations in bodybuilding as well which makes things easier. I work long hours to support my family, training and meal prep takes up even more of that time. But I always make an effort to make sure they’re my number 1 priority regardless of whatever else I'm doing in my life

that's great. Hopefully it stays that way.

 

[Ulter]

Appreciate you liking my program and all credit goes to my coach @R.AP for the set up. I also do 84 hour work weeks when I'm on shift in a physically demanding industry, still manage being a dad and family life while pursuing my bodybuilding aspirations. I believe anything’s achievable if you want it badly enough

you can achieve a lot of things in life.

 

[Jenja]

@Jenja damn good start to the log man you look awesome. Can’t wait to see this log progress

Thanks for stopping by on my log brother! . I take a lot of pride in what I do and I hope you enjoy seeing my progression unfold

 

[R.AP]

Have been working with Coach @R.AP since the 17/01/26. We successfully completed my first ever cut phase on the 19/05/26 where I hit my target of single digits bodyfat finishing up at 8.6%

We have since moved into the reverse diet stage as of 2 weeks ago where calories have been slowly raised in weekly increments of 200 solely from carbs. The plan is to continue riding the food wave for now as we gradually taper up the calories, avoiding excess fat spillover while increasing muscle fullness, glycogen retention and strength. Once we’ve reached a point where coach is satisfied which is projected to be in the next upcoming weeks. We will commence the switch and launch straight into a build phase where we’ll look to add a significant quantity of lean mass to my frame.

Upon completion of the build phase period we move straight into comp prep where I’ll be targeting Season A 2027 in the Classic Physique division as a True Novice.

Current Stats
Height: 172cm 5ft 8”
Calves: 36.5cm
Quads: 58 cm
Glutes: 91cm
Waist: 81cm
Chest: 107cm
Biceps: 41cm

Current cycle
480mg Test E
120mg EQ
3.5iu HGH
Retatrutide 4mg decreasing weekly till we hit a maintenance dose of 0.5-1mg
Mots c 2mg 3x week

Nutrition
2352 Cals
205g Protein
269g Carbs
37g Fats

Training Program
Monday - Back Complete + Abs
Tuesday - Chest, Shoulders + Triceps
Wednesday - Hammies, Glutes, Calves, Biceps + Abs
Thursday - Rest
Friday - Chest + Back
Saturday - Quads, Calves + Biceps
Sunday - Rest

Current Physique - 2 weeks into reverse diet
Photos attached

I know you've already heard it before brother but the pleasure was mine. To be able to work with an individual who works as hard as consistently as you do is a real treat. Onto the next phase sir. We're onto the exciting part now!

 

[R.AP]

Beast!

He's awesome bro!

 

[R.AP]

@Jenja I like your training program. You're hitting it hard Monday, Tuesday, and Wednesday, then taking a rest day, and then hitting it again Friday and Saturday. Just the fact that you train on the weekend shows me you're dedicated.

Dedicated? Brother this man does NOT miss! He's exemplary

 

[ROIDDERS]

Thanks brother, my first time logging on here but I wanted to make sure I did a great job with it. I think Reta and HGH compliment eachother quite nicely in a cut or build phase period. Lipolysis effect from the growth while Reta keeps the insulin sensitivity in check regulating blood sugar levels. I guess it’s just the ratio’s for dosages that change dependant on what phase you’re in

That's a good way to put it.

 

[Tiger Salman Khan]

Have been working with Coach @R.AP since the 17/01/26. We successfully completed my first ever cut phase on the 19/05/26 where I hit my target of single digits bodyfat finishing up at 8.6%

We have since moved into the reverse diet stage as of 2 weeks ago where calories have been slowly raised in weekly increments of 200 solely from carbs. The plan is to continue riding the food wave for now as we gradually taper up the calories, avoiding excess fat spillover while increasing muscle fullness, glycogen retention and strength. Once we’ve reached a point where coach is satisfied which is projected to be in the next upcoming weeks. We will commence the switch and launch straight into a build phase where we’ll look to add a significant quantity of lean mass to my frame.

Upon completion of the build phase period we move straight into comp prep where I’ll be targeting Season A 2027 in the Classic Physique division as a True Novice.

Current Stats
Height: 172cm 5ft 8”
Calves: 36.5cm
Quads: 58 cm
Glutes: 91cm
Waist: 81cm
Chest: 107cm
Biceps: 41cm

Current cycle
480mg Test E
120mg EQ
3.5iu HGH
Retatrutide 4mg decreasing weekly till we hit a maintenance dose of 0.5-1mg
Mots c 2mg 3x week

Nutrition
2352 Cals
205g Protein
269g Carbs
37g Fats

Training Program
Monday - Back Complete + Abs
Tuesday - Chest, Shoulders + Triceps
Wednesday - Hammies, Glutes, Calves, Biceps + Abs
Thursday - Rest
Friday - Chest + Back
Saturday - Quads, Calves + Biceps
Sunday - Rest

Current Physique - 2 weeks into reverse diet
Photos attached

@Jenja Solid star to log bro....looking forward to awesome updates.....

 

[Ulter]

Dedicated? Brother this man does NOT miss! He's exemplary

He definitely is a strong bodybuilder.

 

[Jenja]

@Jenja Solid star to log bro....looking forward to awesome updates.....

Thanks brother very happy to be here sharing my journey on Evo! Still new to competitive bodybuilding so very exciting times ahead