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The vision here is returning to consistency, structure, and long-term mental and physical progress. My goal isn’t just fat loss - this is about putting together a sustainable system that prioritizes metabolic health, muscle retention, recovery, and injury prevention. I'm starting with some early wins in the gym - they are not overly long workouts, because i'm focusing on intensity over volume. My goal in weeks 1-4 is consistency and getting into the gym everyday is the biggest obstacle.
I’ll update with training progress, body comp changes, nutrition adjustments, and any major changes I make along the way.
This is my training baseline week - I've completed all my workouts, logged initial weights and reps, and making any necessary changes to exercises or workout structure to ensure I'm ready to go next week on 31 March 2025.
Current Stats & Background
• Starting Weight: 205 lbs
• Body Fat: 20% (Renpho scale)
• Advanced lifter with high muscle maturity, recently detrained due to inconsistency
• I gain size and strength quickly once training and diet are locked in
• I'm looking for fat loss, structure, and health…I'm not chasing numbers or adding numerous compounds
Training Protocol
Weeks 1–4: Full-body workouts - 5x/week
• Intensity-focused, short sessions (30–40 mins) and slowly building volume week over week
• Supersets, rest-pause sets, mobility, and shoulder rehab
• Building the habit and momentum without burning out
Weeks 5–14: Push/Pull/Legs
• Volume continues to slowly ramp-up
• Metabolic finishers or two-a-days added depending on recovery
• Focus stays on form, tension, and execution
I train early morning Monday through Friday. Weekends are recovery-based or include a bonus session if my body feels recovered.
I also try to walk 4 - 5km outside on most days. This is a focused, intentional walk. It’s my time for uninterrupted audiobooks and reflection. (Nod to Atomic Habits—habit stacking in action.)
Historically, I’ve mostly gravitated towards low-volume, high-intensity methods - DC Training (for several years) and HIIT, etc. I’ve also been known to jump into CrossFit WOD to mix things up.
My job requires sitting for at least 8 hours a day, 5 days a week. It’s not ideal, and I’ve noticed the impact. I’m actively working in more movement throughout the day - walks, stretching, etc.
Nutrition
I live in a mostly vegetarian household (kids and wife), so the bulk of my protein (225g/day) comes from powders - I would say half or 3/4's. Not ideal, but it works within my structure.
Protein Sources:
• Whey pre-workout
• Whey post-workout (with banana, dextrose, and R-ALA)
• Midday whey shake
• Casein shake before bed
• Once or twice daily whole food meat meal (tuna or chicken..sometimes beef). Mostly animal based...I don't generally track my plant based protein towards my daily goals.
• Hard-boiled eggs on occaision
Carbs: Primarily from fruit, some root vegetables, rarely breads and cereals etc. I prefer lower carb, but my performance in the gym always suffers. That said, sticking lower carb keeps me more balanced and avoids cravings in the evening. Any opinions on if I could achieve the results i'm looking for on keto? - if so, please let me know.
Fats: Controlled, coming from egg yolks, nuts, peanut butter
I don’t track meals consistently. I’ve done it in the past and I absolutely see the value in doing it short-term - it sharpens awareness and forces intentional focus on every part of the diet. But for me, tracking long-term isn’t realistic or sustainable, and I’m not losing sleep over it. If I were prepping for a show, it’d be a different story. Right now, the priority is consistency, structure, and making choices I can repeat day after day.
Starting Macros:
• Protein: 225g
• Carbs: 150–200g
• Fat: 50–60g
That gives me roughly 1,950–2,240 calories/day. At 5'7" and 205 lbs, this puts me in a moderate deficit. It’s enough to drive fat loss while still supporting training and recovery with the help of gear. I adjust carbs based on training intensity and how I feel in the gym. If I’m dragging, I’ll bump carbs slightly pre/post-workout. Rest days are kept lower.
Friday is pizza night -family tradition. I keep it reasonable and move on.
My job can impact meal timing. Some days I miss windows. It’s not ideal, but I work around it through prep and staying intentional. When structure breaks, I fall back on routine—not excuses.
Digestive & Supplement Support
I’ve dealt with nausea and early satiety from fatty or processed meals. I believe this is largely due to burning the candle at both ends for too long - working long hours, relying on high doses of caffeine, ephedrine, and modafinil to push through. That combination wore my system down.
I’ve since made major changes:
• Caffeine is capped at 1–2 coffees per day
• No caffeine pills or ephedrine
• Modafinil reduced to 100mg max/day, and currently weaning off
• I’m making daily effort to reduce stimulation and bring the system back to baseline
Supplements:
• TUDCA
• Berberine – 500mg AM fasted with HGH, and with high-carb meals
• Digestive enzymes – with heavier meals
• Probiotics – midday on empty stomach
• Magnesium glycinate – before bed, and used throughout the day to downregulate CNS
• L-Theanine – as needed on higher stress or high-stim days
• R-ALA – post workout
• Collagen peptides + vitamin C – pre-training
• Creatine + beta alanine – pre-training
• Multivitamin and B-complex – with breakfast daily
Gear Protocol
Everything is dosed low and strategic. The goal is long-term re-composition and recovery.
Current Protocol:
• Testosterone: 200mg/week (TRT base). I will adjust to 300-400/week once I have mild gyno sorted.
• Anavar: 50mg/day (4–6 week)
• HGH: 2iu/day AM fasted (ramping up to 4iu slowly over time)
○ Planning to run HGH for 6+ months
○ Primary focus: recovery, lean mass retention, injury prevention
Considering adding in BPC-157 + TB-500. Not yet using, but considering as a preventative before my volume starts ramping up. Historically I tend to get hurt 2–3 months into a strong run.
Aromatase Management:
• Aromasin + Arimidex both on hand
• Mild gyno forming over last several weeks and it does not seem to have subsided. I am currently only on 200mg Test/week. I'm not sure what's going on.
• In the past, I’ve responded well to Letrozole (.75-1.5 mg EOD as needed for short durations)
• Wondering If prolactin is involved in my current flare-up...if so I’ll consider Cabergoline, though I don’t like the sides and would prefer to avoid it. Bottom line - I'm not entirely sure where the gyno is coming from.
Recovery & Lifestyle
• I average 5 hours of sleep per night...I know more sleep would be better, but it’s not realistic right now. I'm up at 4–4:30 AM most days and I don't plan on changing this. The schedule i'm on allows me to train in the morning - I have my own gym, so I simply get up and train. Then I avoid traffic by driving to the office at 5:15. This allows me to beat the traffic home if I leave the office at 2pm. But going to bed at 8 or 9 is just not an option.
• Consistent movement is one of my priorities, especially to counteract long sedentary work hours.
Supplement Timing & General Meal Structure
Morning (Fasted):
• HGH 2iu
• 500mg Berberine
Pre-Workout:
• Whey + collagen peptides + vitamin C
• Creatine
• Beta alanine
Post-Workout:
• Whey + banana + dextrose
• R-ALA
• Glutamine
With Breakfast:
• Multivitamin
• B-complex
Mid-Morning:
• Nuts + hard-boiled eggs + raw veg (or something similar)
Lunch:
• Tuna or lean meats or eggs. Usually with a bagged salad etc. Depends on what i'm doing, sometimes I'll add some carbs if i'm doing more cardio etc.
Midday:
• Probiotic on empty stomach
• Protein shake with peanut butter
Evening:
• Lean protein (usually chicken) potatoes or rice
• Berberine with higher-carb meals
Before Bed:
• Casein shake
• Magnesium glycinate + L-Theanine
Goals
In summary of what is stated above:
• Cut to mid to low 180s
• Improve digestion, insulin sensitivity, and recovery
• Maintain or increase muscle density
• Stay injury-free with mobility
• Rebuild structured and disciplined routine
Thanks in advance for any feedback.
I’ll update with training progress, body comp changes, nutrition adjustments, and any major changes I make along the way.
This is my training baseline week - I've completed all my workouts, logged initial weights and reps, and making any necessary changes to exercises or workout structure to ensure I'm ready to go next week on 31 March 2025.
Current Stats & Background
• Starting Weight: 205 lbs
• Body Fat: 20% (Renpho scale)
• Advanced lifter with high muscle maturity, recently detrained due to inconsistency
• I gain size and strength quickly once training and diet are locked in
• I'm looking for fat loss, structure, and health…I'm not chasing numbers or adding numerous compounds
Training Protocol
Weeks 1–4: Full-body workouts - 5x/week
• Intensity-focused, short sessions (30–40 mins) and slowly building volume week over week
• Supersets, rest-pause sets, mobility, and shoulder rehab
• Building the habit and momentum without burning out
Weeks 5–14: Push/Pull/Legs
• Volume continues to slowly ramp-up
• Metabolic finishers or two-a-days added depending on recovery
• Focus stays on form, tension, and execution
I train early morning Monday through Friday. Weekends are recovery-based or include a bonus session if my body feels recovered.
I also try to walk 4 - 5km outside on most days. This is a focused, intentional walk. It’s my time for uninterrupted audiobooks and reflection. (Nod to Atomic Habits—habit stacking in action.)
Historically, I’ve mostly gravitated towards low-volume, high-intensity methods - DC Training (for several years) and HIIT, etc. I’ve also been known to jump into CrossFit WOD to mix things up.
My job requires sitting for at least 8 hours a day, 5 days a week. It’s not ideal, and I’ve noticed the impact. I’m actively working in more movement throughout the day - walks, stretching, etc.
Nutrition
I live in a mostly vegetarian household (kids and wife), so the bulk of my protein (225g/day) comes from powders - I would say half or 3/4's. Not ideal, but it works within my structure.
Protein Sources:
• Whey pre-workout
• Whey post-workout (with banana, dextrose, and R-ALA)
• Midday whey shake
• Casein shake before bed
• Once or twice daily whole food meat meal (tuna or chicken..sometimes beef). Mostly animal based...I don't generally track my plant based protein towards my daily goals.
• Hard-boiled eggs on occaision
Carbs: Primarily from fruit, some root vegetables, rarely breads and cereals etc. I prefer lower carb, but my performance in the gym always suffers. That said, sticking lower carb keeps me more balanced and avoids cravings in the evening. Any opinions on if I could achieve the results i'm looking for on keto? - if so, please let me know.
Fats: Controlled, coming from egg yolks, nuts, peanut butter
I don’t track meals consistently. I’ve done it in the past and I absolutely see the value in doing it short-term - it sharpens awareness and forces intentional focus on every part of the diet. But for me, tracking long-term isn’t realistic or sustainable, and I’m not losing sleep over it. If I were prepping for a show, it’d be a different story. Right now, the priority is consistency, structure, and making choices I can repeat day after day.
Starting Macros:
• Protein: 225g
• Carbs: 150–200g
• Fat: 50–60g
That gives me roughly 1,950–2,240 calories/day. At 5'7" and 205 lbs, this puts me in a moderate deficit. It’s enough to drive fat loss while still supporting training and recovery with the help of gear. I adjust carbs based on training intensity and how I feel in the gym. If I’m dragging, I’ll bump carbs slightly pre/post-workout. Rest days are kept lower.
Friday is pizza night -family tradition. I keep it reasonable and move on.
My job can impact meal timing. Some days I miss windows. It’s not ideal, but I work around it through prep and staying intentional. When structure breaks, I fall back on routine—not excuses.
Digestive & Supplement Support
I’ve dealt with nausea and early satiety from fatty or processed meals. I believe this is largely due to burning the candle at both ends for too long - working long hours, relying on high doses of caffeine, ephedrine, and modafinil to push through. That combination wore my system down.
I’ve since made major changes:
• Caffeine is capped at 1–2 coffees per day
• No caffeine pills or ephedrine
• Modafinil reduced to 100mg max/day, and currently weaning off
• I’m making daily effort to reduce stimulation and bring the system back to baseline
Supplements:
• TUDCA
• Berberine – 500mg AM fasted with HGH, and with high-carb meals
• Digestive enzymes – with heavier meals
• Probiotics – midday on empty stomach
• Magnesium glycinate – before bed, and used throughout the day to downregulate CNS
• L-Theanine – as needed on higher stress or high-stim days
• R-ALA – post workout
• Collagen peptides + vitamin C – pre-training
• Creatine + beta alanine – pre-training
• Multivitamin and B-complex – with breakfast daily
Gear Protocol
Everything is dosed low and strategic. The goal is long-term re-composition and recovery.
Current Protocol:
• Testosterone: 200mg/week (TRT base). I will adjust to 300-400/week once I have mild gyno sorted.
• Anavar: 50mg/day (4–6 week)
• HGH: 2iu/day AM fasted (ramping up to 4iu slowly over time)
○ Planning to run HGH for 6+ months
○ Primary focus: recovery, lean mass retention, injury prevention
Considering adding in BPC-157 + TB-500. Not yet using, but considering as a preventative before my volume starts ramping up. Historically I tend to get hurt 2–3 months into a strong run.
Aromatase Management:
• Aromasin + Arimidex both on hand
• Mild gyno forming over last several weeks and it does not seem to have subsided. I am currently only on 200mg Test/week. I'm not sure what's going on.
• In the past, I’ve responded well to Letrozole (.75-1.5 mg EOD as needed for short durations)
• Wondering If prolactin is involved in my current flare-up...if so I’ll consider Cabergoline, though I don’t like the sides and would prefer to avoid it. Bottom line - I'm not entirely sure where the gyno is coming from.
Recovery & Lifestyle
• I average 5 hours of sleep per night...I know more sleep would be better, but it’s not realistic right now. I'm up at 4–4:30 AM most days and I don't plan on changing this. The schedule i'm on allows me to train in the morning - I have my own gym, so I simply get up and train. Then I avoid traffic by driving to the office at 5:15. This allows me to beat the traffic home if I leave the office at 2pm. But going to bed at 8 or 9 is just not an option.
• Consistent movement is one of my priorities, especially to counteract long sedentary work hours.
Supplement Timing & General Meal Structure
Morning (Fasted):
• HGH 2iu
• 500mg Berberine
Pre-Workout:
• Whey + collagen peptides + vitamin C
• Creatine
• Beta alanine
Post-Workout:
• Whey + banana + dextrose
• R-ALA
• Glutamine
With Breakfast:
• Multivitamin
• B-complex
Mid-Morning:
• Nuts + hard-boiled eggs + raw veg (or something similar)
Lunch:
• Tuna or lean meats or eggs. Usually with a bagged salad etc. Depends on what i'm doing, sometimes I'll add some carbs if i'm doing more cardio etc.
Midday:
• Probiotic on empty stomach
• Protein shake with peanut butter
Evening:
• Lean protein (usually chicken) potatoes or rice
• Berberine with higher-carb meals
Before Bed:
• Casein shake
• Magnesium glycinate + L-Theanine
Goals
In summary of what is stated above:
• Cut to mid to low 180s
• Improve digestion, insulin sensitivity, and recovery
• Maintain or increase muscle density
• Stay injury-free with mobility
• Rebuild structured and disciplined routine
Thanks in advance for any feedback.
checking your log now I think its a good start.
