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RESEARCHSARMSUGFREAKeudomestic
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Approved Log 12 week Beginner Testosterone Cycle Log

Freki

V.I.P.
EVO Logger
Hi All

44yr old

Overall goal is build to around 100kg lean

Starting weight 90kg 3rd Jan

Current weight 89kg

12-week goal is to build consistency in diet, workouts & start Test E

Yesterdays and todays Diet

Meal 1, wheatbix, milk, whey protein 670cals

Meal 2, 4 x eggs, wrap, 2 x hashbrowns, cottage cheese, 940cals

Meal 3, Whey protein, Banana 275cals (post workout)

Meal 4, Rice 1.5 cups, Tuna/chicken 829 cals

Meal 5, Mash potato 2 cups, lamb/beef 200g 750cals

Snacks, Fruit 200 cals

3600cals, Carbs 359g, Protein 280g, Fat 130g

Supplements

Creatine, Beta alanine, Caffeine, Collagen, Magnesium, krill oil, Cialis

Training

PPL Rest repeat ( will post as completed)

Light weights & building slowly

Cardio, Running slowly building 4 x 15mins per week goal is 30 mins

Walking the dog, 3km per day no plans to increase this

Testosterone

First Androgen test taken, after a full blood test I will start at 200mg Test E a week for this 12-week stint.
(First timer)

Meds
Ketoprofen
Baclofen

Any and all advice welcome

Thank you for reading.
 

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Hi All

44yr old

Overall goal is build to around 100kg lean

Starting weight 90kg 3rd Jan

Current weight 89kg

12-week goal is to build consistency in diet, workouts & start Test E

Yesterdays and todays Diet

Meal 1, wheatbix, milk, whey protein 670cals

Meal 2, 4 x eggs, wrap, 2 x hashbrowns, cottage cheese, 940cals

Meal 3, Whey protein, Banana 275cals (post workout)

Meal 4, Rice 1.5 cups, Tuna/chicken 829 cals

Meal 5, Mash potato 2 cups, lamb/beef 200g 750cals

Snacks, Fruit 200 cals

3600cals, Carbs 359g, Protein 280g, Fat 130g

Supplements

Creatine, Beta alanine, Caffeine, Collagen, Magnesium, krill oil, Cialis

Training

PPL Rest repeat ( will post as completed)

Light weights & building slowly

Cardio, Running slowly building 4 x 15mins per week goal is 30 mins

Walking the dog, 3km per day no plans to increase this

Testosterone

First Androgen test taken, after a full blood test I will start at 200mg Test E a week for this 12-week stint.
(First timer)

Meds
Ketoprofen
Baclofen

Any and all advice welcome

Thank you for reading.
Welcome @Freki!
Looks like a solid plan. Consistancy is the key in this game. Let's see what your bloods look like before you decide on a test dose. Sometimes lower amounts are not enough to get you higher than you natty levels. We will see.
Keep us updated daily on meals/training/life. This way we can track what you are doing and help you make any corrections needed so when you do go on cycle you are ready and will be able to maximize it.
Here is a link to my log if you would like to use it as a template or for food/training ideas.
https://www.evolutionary.org/forums/threads/s-gentz-2024-2025-build-log.101897/page-27
Plenty of other logs to follow as well.
Feel free to reach out if you have any questions or need anything. Look forward to watching your success!
 
good start to this. well laid out plan

my big concern though is where are your veggies? i see none here.
 
Hi All

44yr old

Overall goal is build to around 100kg lean

Starting weight 90kg 3rd Jan

Current weight 89kg

12-week goal is to build consistency in diet, workouts & start Test E

Yesterdays and todays Diet

Meal 1, wheatbix, milk, whey protein 670cals

Meal 2, 4 x eggs, wrap, 2 x hashbrowns, cottage cheese, 940cals

Meal 3, Whey protein, Banana 275cals (post workout)

Meal 4, Rice 1.5 cups, Tuna/chicken 829 cals

Meal 5, Mash potato 2 cups, lamb/beef 200g 750cals

Snacks, Fruit 200 cals

3600cals, Carbs 359g, Protein 280g, Fat 130g

Supplements

Creatine, Beta alanine, Caffeine, Collagen, Magnesium, krill oil, Cialis

Training

PPL Rest repeat ( will post as completed)

Light weights & building slowly

Cardio, Running slowly building 4 x 15mins per week goal is 30 mins

Walking the dog, 3km per day no plans to increase this

Testosterone

First Androgen test taken, after a full blood test I will start at 200mg Test E a week for this 12-week stint.
(First timer)

Meds
Ketoprofen
Baclofen

Any and all advice welcome

Thank you for reading.
@Freki welcome to the big EVO family :D very happy to see you share.

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. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred every 2 weeks
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more :)
 
I'd be happy if every 4 weeks I saw 2kg up. Do NOT add 10kg in one go. Max 4kg this time around. 3 would be better
Hey Mobster, that's Overall goal. This 12 weeks I'm not focusing on gains, just want to build some good habits. I'd be more then happy with 3kg
 
Last edited:
Leg Day

Warmup 5 mins

R Deadlift 3 x 8 @ 40kg

DB side lunge 3 x 8 @ 10kg

DB Squats 3 x 8 @ 20kg

Split squat 3 x 10 BW

DB Calf raises 4 x 12 @ 20kg

Forward Lunge 3 x 8 @ 10kg

Stretch 5 mins

Meal 1 wheatbix ,milk, protein powder
Meal 2 4 x eggs, bacon, hash browns, tom's, beans
Meal 3 protein powder, Banana
Meal 4 1.5c Rice, Tuna green beans
Meal 5 Steak 1.5c mash salad
Snacks watermelon peaches
Pre bed protein powder

3977 cals
370g carbs 317g protein 129 fat

Day off tomorrow and fasted till blood test.

20250115_101358.webp
20250115_182413.webp
 
Welcome @Freki!
Looks like a solid plan. Consistancy is the key in this game. Let's see what your bloods look like before you decide on a test dose. Sometimes lower amounts are not enough to get you higher than you natty levels. We will see.
Keep us updated daily on meals/training/life. This way we can track what you are doing and help you make any corrections needed so when you do go on cycle you are ready and will be able to maximize it.
Here is a link to my log if you would like to use it as a template or for food/training ideas.
https://www.evolutionary.org/forums/threads/s-gentz-2024-2025-build-log.101897/page-27
Plenty of other logs to follow as well.
Feel free to reach out if you have any questions or need anything. Look forward to watching your success!
Hey gentz
How do these look

Thanks
Screenshot_20250115_053237_Drive.webp
 
I think that the log is terrific so far.

That meal that you put together mashed potatoes salad and steak looks incredible.
 
I think your diet is definitely good.

Maybe drop the bacon. It is a process meat.
 
Do those beans, contain any sugar?

Usually, the beans and the cans, they add sugar to it.
 
Your diet looks generally very clean but it can use some tweaking. I definitely agree you need more vegetables and some fruit like pineapple around your meals as good for digestion.
 
You’ll definitely add lean mass during this run. Protein and carbs are at good amount fats maybe a little on the high side but only marginally.

I do with others though, more vegetables where possible.

You could probably get away with 250 carbs 100 fats and use that deficit for vegetables and pineapple for digestion with red meat meals
 
I think you got a good physique, man. Don't be so hard on yourself.

I want to see you keep pushing.
 
Recomposition should be your goal on this one.

Losing somebody fat and gaining muscle perfect.
 
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