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@Avitoholis thats some great progress in just a couple weeks. Way to go man.Roughly two weeks in and I’m already starting to strip away some of that unwanted fat. The picture on the left was taken on March 28, 2025 and the picture on the right taken today, April 9, 2025. (Corrected dates)
I’m just getting started
Wow, so your wife had some sort of horse accident, that's crazy.
That's amazing for only 2 weeks!
WEEKLY AAR
Week of: April 7–April 13
Overall Rating (1–10): 7
Good overall - training, diet, supplementation, and gear were consistent. Cardio was missed several days due to exhaustion and time spent at the hospital, but this was a conscious decision to prioritize sleep for long-term recovery. The trade-off was worth it under the circumstances.
1. WINS & CHALLENGES
• Wins:
○ Strong, consistent training week
○ Successfully integrated Primo and TBol - well tolerated, good initial effects
○ Executed meal prep and stayed dialed in despite external stress
• Challenges / Lows:
○ Wife still in hospital
○ Missed cardio Mon, Wed–Fri due to schedule and sleep prioritization
• Key Lessons / Focus Going Forward:
○ Don’t double up calves - DOMS prevented me from doing my calve work on Friday.
○ Only prep enough pizza for Friday to avoid spillover eating on Saturday
2. TRAINING
• Sessions Completed:
○ 6/6 weight training sessions
○ 2/7 cardio sessions (1 left to go tomorrow)
• Wins / Progress:
○ All gym sessions completed
○ Increased weight across most lifts
○ Added one extra exercise per session (not including feeders)
○ Thursday heavy session executed without issue
• Lows / Issues:
○ DOMS from back-to-back calf training
○ Lower body not feeling fully taxed - upper legs under-stimulated...need to elevate the intensity/volume.
• Adjustment for Next Week:
○ No direct correction for missed cardio - temporary life disruption
○ Avoid consecutive calf training days
○ Adjust leg training
3. DIET
• Adherence (1–10): 8 (Last week revised to a 7—this week showed better control and choices)
• Wins / Discipline Moments:
○ Stuck to planned meals throughout the week
○ Significantly reduced cravings - blood sugar likely stabilized
○ Kept discipline around meal timing and quantity
• Screw-Ups / Fixes Needed:
○ Granola bar (Thurs night), ice cream (hospital leftover), leftover pizza (Saturday)
○ Going forward, only prep enough pizza for Friday family dinner
4. ANABOLICS
First. - Big shout-out to @Nordic Fusion - order came through early this week. Thank you brother
• Compounds Used (dose & freq):
○ Test E: 200mg/week
○ Primo: Did 100mg test dose to guage my reaction to EO carrier. I will be dosing 300mg/week moving forward (EO was well tolerated)
○ EQ: 300mg/week
○ TBol: 40mg/day (switched to Nordic, week 2 of 5-week run)
○ HGH: continue 2iu/day fasted AM
○ Raloxifene: 60mg/day for mild gyno
○ Cialis: 5mg/day AM
• Positive Effects:
○ Great pumps and gym performance
○ No sides, good mood, and positive tolerance to new compounds
• Side Effects / Concerns:
○ None currently
• Next Week Plan:
○ Lock in Test E 200 / Primo 300 / EQ 300
○ Continue TBol 40mg/day (weeks 2–5)
○ Maintain Raloxifene and Cialis protocol
○ Keep HGH at 2iu fasted
5. SUPPS & RECOVERY
• Supplements Taken (key stack):
○ No changes - fully consistent with baseline protocol
• Recovery (Sleep, stress, libido):
○ Sleep: Consistently 7–8 hours
○ Stress: Stable and managed despite external circumstances
○ Libido: Elevated
• Modifications Needed:
○ None needed
○ One nosebleed (Friday), likely environmental (dry hospital air)…will monitor BP as EQ is built up in system
6. INTENTION FOR NEXT WEEK
• Steady State – Moving into the first true week of the full plan with all my movements baselined and supplements and gear in place. The kinks are ironed out, compounds are active, and structure is locked. Now it’s about consistent, clean execution without disruption.
My #1 goal for next week is to complete all scheduled cardio sessions.
Week of: April 7–April 13
Overall Rating (1–10): 7
Good overall - training, diet, supplementation, and gear were consistent. Cardio was missed several days due to exhaustion and time spent at the hospital, but this was a conscious decision to prioritize sleep for long-term recovery. The trade-off was worth it under the circumstances.
1. WINS & CHALLENGES
• Wins:
○ Strong, consistent training week
○ Successfully integrated Primo and TBol - well tolerated, good initial effects
○ Executed meal prep and stayed dialed in despite external stress
• Challenges / Lows:
○ Wife still in hospital
○ Missed cardio Mon, Wed–Fri due to schedule and sleep prioritization
• Key Lessons / Focus Going Forward:
○ Don’t double up calves - DOMS prevented me from doing my calve work on Friday.
○ Only prep enough pizza for Friday to avoid spillover eating on Saturday
2. TRAINING
• Sessions Completed:
○ 6/6 weight training sessions
○ 2/7 cardio sessions (1 left to go tomorrow)
• Wins / Progress:
○ All gym sessions completed
○ Increased weight across most lifts
○ Added one extra exercise per session (not including feeders)
○ Thursday heavy session executed without issue
• Lows / Issues:
○ DOMS from back-to-back calf training
○ Lower body not feeling fully taxed - upper legs under-stimulated...need to elevate the intensity/volume.
• Adjustment for Next Week:
○ No direct correction for missed cardio - temporary life disruption
○ Avoid consecutive calf training days
○ Adjust leg training
3. DIET
• Adherence (1–10): 8 (Last week revised to a 7—this week showed better control and choices)
• Wins / Discipline Moments:
○ Stuck to planned meals throughout the week
○ Significantly reduced cravings - blood sugar likely stabilized
○ Kept discipline around meal timing and quantity
• Screw-Ups / Fixes Needed:
○ Granola bar (Thurs night), ice cream (hospital leftover), leftover pizza (Saturday)
○ Going forward, only prep enough pizza for Friday family dinner
4. ANABOLICS
First. - Big shout-out to @Nordic Fusion - order came through early this week. Thank you brother
• Compounds Used (dose & freq):
○ Test E: 200mg/week
○ Primo: Did 100mg test dose to guage my reaction to EO carrier. I will be dosing 300mg/week moving forward (EO was well tolerated)
○ EQ: 300mg/week
○ TBol: 40mg/day (switched to Nordic, week 2 of 5-week run)
○ HGH: continue 2iu/day fasted AM
○ Raloxifene: 60mg/day for mild gyno
○ Cialis: 5mg/day AM
• Positive Effects:
○ Great pumps and gym performance
○ No sides, good mood, and positive tolerance to new compounds
• Side Effects / Concerns:
○ None currently
• Next Week Plan:
○ Lock in Test E 200 / Primo 300 / EQ 300
○ Continue TBol 40mg/day (weeks 2–5)
○ Maintain Raloxifene and Cialis protocol
○ Keep HGH at 2iu fasted
5. SUPPS & RECOVERY
• Supplements Taken (key stack):
○ No changes - fully consistent with baseline protocol
• Recovery (Sleep, stress, libido):
○ Sleep: Consistently 7–8 hours
○ Stress: Stable and managed despite external circumstances
○ Libido: Elevated
• Modifications Needed:
○ None needed
○ One nosebleed (Friday), likely environmental (dry hospital air)…will monitor BP as EQ is built up in system
6. INTENTION FOR NEXT WEEK
• Steady State – Moving into the first true week of the full plan with all my movements baselined and supplements and gear in place. The kinks are ironed out, compounds are active, and structure is locked. Now it’s about consistent, clean execution without disruption.
My #1 goal for next week is to complete all scheduled cardio sessions.
Last edited:
Week 3 Workout Overview and Daily Schedule
Adjustments for Week 3:
• Increased leg training volume, especially for quads and hamstrings
• Bumped walking incline from 6 to 7 - made a surprising difference.
• Avoiding back-to-back calf sessions
• Time caps 45-60 min per session not including cardio
• No changes to core or feeder workouts
Overview
• Phase: Hypertrophy
• Rep Range: 8–12 on compounds, 15–20 on isolation
• Rest: 60–90 sec compound, 45–60 sec isolation
• Feeder Sessions: Wed PM + Sat PM
• Core: Daily rotation - rest on Wednesday and Sunday.
• Stretching: No changes
MONDAY – Chest + Legs + Core
• Incline DB Press – 2x12
• Flat Machine Press – 2x12
• Machine Fly – 3x20
• Weighted Dips – 3x10 (moderate)
• Chest Stretch: Wall Pec Stretch – 45 sec
• Leg Press – 5x12
• Walking Lunges – 3x10/leg
• Leg Press Calf Raise – 3x20
• Quad Stretch: Standing or Wall Quad Stretch – 45 sec/leg
• Weighted Sit-Ups – 3x15
TUESDAY – Back + Quads + Core + Forearms
Cardio – 25 min walk @ 3.5 mph, 7 incline
• Straight-Arm Pulldown – 3x15
• Narrow Grip Lat Pulldown – 4x12
• Machine Row – 4x12 (drop set on final)
• Back Stretch: Hanging Lat Stretch – 45 sec
• DB RDL – 4x12 (3-sec eccentrics)
• Seated Leg Extension – 3x15
• Hamstring Stretch: Seated or Kneeling Hamstring Stretch – 45 sec/leg
• Wrist Curls + Reverse Curls – 3x15
• Forearm Stretch – 30–45 sec/side
• Cable Crunch – 3x20
WEDNESDAY AM – Active Recovery
Cardio – 25 min walk @ 3.5 mph, 7 incline
WEDNESDAY PM – Feeder Session (Chest + Back)
• Fly Machine – 3x50
• Reverse Fly – 1x50
• Row Machine – 2x50
THURSDAY – Shoulders & Chest + Hamstrings
Cardio – 25 min walk @ 3.5 mph, 7 incline
• Lateral Raise – 3x15
• Seated DB Shoulder Press – 4x10
• Rear Delt Reverse Fly – 2x15
• Shrugs – 2x15
• Shoulder Stretch: Wall Pec + Rear Delt Cross-Body Stretch – 45 sec
• Flat DB Press – 3x10
• DB Pullover – 2x12
• Chest Stretch: Chest Doorway Stretch – 60–90 sec
• Deadlift – 3x12
• Standing Leg Curl – 4x15
• Kneeling Hamstring Stretch – 45 sec/leg
• Seated DB Calf Raise – 3x20
• Ab Wheel Rollouts – 3x8–10
FRIDAY – Arms + Quads + Core
Cardio – 25 min walk @ 3.5 mph, 7 incline
Superset 1:
• Barbell Curl – 3x12
• Rope Pushdown – 3x15
Superset 2:
• Reverse Curl – 3x15
• Overhead Cable Extension – 3x15
Arm Stretch:
• Biceps Wall Stretch – 60–90 sec
• Triceps Overhead Stretch – 60–90 sec
Light Leg Day:
• Goblet Squat – 3x15
• Leg Extension – 3x20
• Quad Stretch – 45 sec/leg
Core:
• Sit-Ups – 15
• Hanging side knee raises – 20/side
SATURDAY – Feeder + Core
• DB Curls – 3x50
• Shoulder Flys – 3x50
• Hanging Knee Raises – 2x15
• Cable Crunch – 3x20
• Stretch: Biceps + Rear Delts – 60 sec each
SUNDAY – Recovery + Mobility
• Foam Rolling
• Walk: 3–5 km (outdoors or incline)
Adjustments for Week 3:
• Increased leg training volume, especially for quads and hamstrings
• Bumped walking incline from 6 to 7 - made a surprising difference.
• Avoiding back-to-back calf sessions
• Time caps 45-60 min per session not including cardio
• No changes to core or feeder workouts
Overview
• Phase: Hypertrophy
• Rep Range: 8–12 on compounds, 15–20 on isolation
• Rest: 60–90 sec compound, 45–60 sec isolation
• Feeder Sessions: Wed PM + Sat PM
• Core: Daily rotation - rest on Wednesday and Sunday.
• Stretching: No changes
MONDAY – Chest + Legs + Core
• Incline DB Press – 2x12
• Flat Machine Press – 2x12
• Machine Fly – 3x20
• Weighted Dips – 3x10 (moderate)
• Chest Stretch: Wall Pec Stretch – 45 sec
• Leg Press – 5x12
• Walking Lunges – 3x10/leg
• Leg Press Calf Raise – 3x20
• Quad Stretch: Standing or Wall Quad Stretch – 45 sec/leg
• Weighted Sit-Ups – 3x15
TUESDAY – Back + Quads + Core + Forearms
Cardio – 25 min walk @ 3.5 mph, 7 incline
• Straight-Arm Pulldown – 3x15
• Narrow Grip Lat Pulldown – 4x12
• Machine Row – 4x12 (drop set on final)
• Back Stretch: Hanging Lat Stretch – 45 sec
• DB RDL – 4x12 (3-sec eccentrics)
• Seated Leg Extension – 3x15
• Hamstring Stretch: Seated or Kneeling Hamstring Stretch – 45 sec/leg
• Wrist Curls + Reverse Curls – 3x15
• Forearm Stretch – 30–45 sec/side
• Cable Crunch – 3x20
WEDNESDAY AM – Active Recovery
Cardio – 25 min walk @ 3.5 mph, 7 incline
WEDNESDAY PM – Feeder Session (Chest + Back)
• Fly Machine – 3x50
• Reverse Fly – 1x50
• Row Machine – 2x50
THURSDAY – Shoulders & Chest + Hamstrings
Cardio – 25 min walk @ 3.5 mph, 7 incline
• Lateral Raise – 3x15
• Seated DB Shoulder Press – 4x10
• Rear Delt Reverse Fly – 2x15
• Shrugs – 2x15
• Shoulder Stretch: Wall Pec + Rear Delt Cross-Body Stretch – 45 sec
• Flat DB Press – 3x10
• DB Pullover – 2x12
• Chest Stretch: Chest Doorway Stretch – 60–90 sec
• Deadlift – 3x12
• Standing Leg Curl – 4x15
• Kneeling Hamstring Stretch – 45 sec/leg
• Seated DB Calf Raise – 3x20
• Ab Wheel Rollouts – 3x8–10
FRIDAY – Arms + Quads + Core
Cardio – 25 min walk @ 3.5 mph, 7 incline
Superset 1:
• Barbell Curl – 3x12
• Rope Pushdown – 3x15
Superset 2:
• Reverse Curl – 3x15
• Overhead Cable Extension – 3x15
Arm Stretch:
• Biceps Wall Stretch – 60–90 sec
• Triceps Overhead Stretch – 60–90 sec
Light Leg Day:
• Goblet Squat – 3x15
• Leg Extension – 3x20
• Quad Stretch – 45 sec/leg
Core:
• Sit-Ups – 15
• Hanging side knee raises – 20/side
SATURDAY – Feeder + Core
• DB Curls – 3x50
• Shoulder Flys – 3x50
• Hanging Knee Raises – 2x15
• Cable Crunch – 3x20
• Stretch: Biceps + Rear Delts – 60 sec each
SUNDAY – Recovery + Mobility
• Foam Rolling
• Walk: 3–5 km (outdoors or incline)
Nice workRoughly two weeks in and I’m already starting to strip away some of that unwanted fat. The picture on the left was taken on March 28, 2025 and the picture on the right taken today, April 9, 2025. (Corrected dates)
I’m just getting started
WEEKLY AAR
Week of: April 7–April 13
Overall Rating (1–10): 7
Good overall - training, diet, supplementation, and gear were consistent. Cardio was missed several days due to exhaustion and time spent at the hospital, but this was a conscious decision to prioritize sleep for long-term recovery. The trade-off was worth it under the circumstances.
1. WINS & CHALLENGES
• Wins:
○ Strong, consistent training week
○ Successfully integrated Primo and TBol - well tolerated, good initial effects
○ Executed meal prep and stayed dialed in despite external stress
• Challenges / Lows:
○ Wife still in hospital
○ Missed cardio Mon, Wed–Fri due to schedule and sleep prioritization
• Key Lessons / Focus Going Forward:
○ Don’t double up calves - DOMS prevented me from doing my calve work on Friday.
○ Only prep enough pizza for Friday to avoid spillover eating on Saturday
2. TRAINING
• Sessions Completed:
○ 6/6 weight training sessions
○ 2/7 cardio sessions (1 left to go tomorrow)
• Wins / Progress:
○ All gym sessions completed
○ Increased weight across most lifts
○ Added one extra exercise per session (not including feeders)
○ Thursday heavy session executed without issue
• Lows / Issues:
○ DOMS from back-to-back calf training
○ Lower body not feeling fully taxed - upper legs under-stimulated...need to elevate the intensity/volume.
• Adjustment for Next Week:
○ No direct correction for missed cardio - temporary life disruption
○ Avoid consecutive calf training days
○ Adjust leg training
3. DIET
• Adherence (1–10): 8 (Last week revised to a 7—this week showed better control and choices)
• Wins / Discipline Moments:
○ Stuck to planned meals throughout the week
○ Significantly reduced cravings - blood sugar likely stabilized
○ Kept discipline around meal timing and quantity
• Screw-Ups / Fixes Needed:
○ Granola bar (Thurs night), ice cream (hospital leftover), leftover pizza (Saturday)
○ Going forward, only prep enough pizza for Friday family dinner
4. ANABOLICS
First. - Big shout-out to @Nordic Fusion - order came through early this week. Thank you brother
• Compounds Used (dose & freq):
○ Test E: 200mg/week
○ Primo: Did 100mg test dose to guage my reaction to EO carrier. I will be dosing 300mg/week moving forward (EO was well tolerated)
○ EQ: 300mg/week
○ TBol: 40mg/day (switched to Nordic, week 2 of 5-week run)
○ HGH: continue 2iu/day fasted AM
○ Raloxifene: 60mg/day for mild gyno
○ Cialis: 5mg/day AM
• Positive Effects:
○ Great pumps and gym performance
○ No sides, good mood, and positive tolerance to new compounds
• Side Effects / Concerns:
○ None currently
• Next Week Plan:
○ Lock in Test E 200 / Primo 300 / EQ 300
○ Continue TBol 40mg/day (weeks 2–5)
○ Maintain Raloxifene and Cialis protocol
○ Keep HGH at 2iu fasted
5. SUPPS & RECOVERY
• Supplements Taken (key stack):
○ No changes - fully consistent with baseline protocol
• Recovery (Sleep, stress, libido):
○ Sleep: Consistently 7–8 hours
○ Stress: Stable and managed despite external circumstances
○ Libido: Elevated
• Modifications Needed:
○ None needed
○ One nosebleed (Friday), likely environmental (dry hospital air)…will monitor BP as EQ is built up in system
6. INTENTION FOR NEXT WEEK
• Steady State – Moving into the first true week of the full plan with all my movements baselined and supplements and gear in place. The kinks are ironed out, compounds are active, and structure is locked. Now it’s about consistent, clean execution without disruption.
My #1 goal for next week is to complete all scheduled cardio sessions.
I hope your lady recovers soon.
I would like to see weights added so we can see how you get stronger or weaker on lifts.
Week 3 Meal Plan
Macros Target: 225g Protein | 180g Carbs | 60–80g Fat | 1900–2100 kcal
Improvements from week 2: included more variety in my meals, increased red meat, and doubled serving of green vegetables.
Daily Shakes
Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
• 30g dextrose
• 1 tbsp wheat germ
• 5g creatine + 3g beta alanine
• ALA + Vitamin C (supps) Macros: 42g P / 60g C / 5g F / 460 kcal
Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
• TUDCA + Vitamin C (if not taken earlier) Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine Macros: 30g P / 2g C / 1g F / 140 kcal
Meals
Breakfast – 8:30 AM (Overnight Oats)
• 40g steel-cut oats
• 200g 2% milk
• 30g whey
• 50g banana or 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup Macros: 40g P / 50g C / 8g F / 420 kcal
Mid-Morning Snack (Optional) – 10:30 AM
• 150g plain Greek yogurt
• 15g walnuts
• 50g mixed berries Macros: 18g P / 10g C / 10g F / ~220 kcal
Lunch / Dinner Meals
Each meal: 35–40g Protein / 30–35g Carbs / 10g Fat / 400 kcal
Meal 1: Chicken + Sweet Potato + Corn + Broccoli
• 130g cooked chicken breast
• 100g sweet potato
• 50g canned corn
• 75g steamed broccoli
• 1 tsp olive oil Macros: 38g P / 34g C / 10g F / ~420 kcal
Meal 2: Beef + Sweet Potato + Mixed Veg (Broccoli, Asparagus, Onion, Mushrooms)
• 115g cooked sirloin tip beef
• 100g sweet potato
• 100g veg mix (broccoli, asparagus, onion, mushrooms)
• 1 tsp olive oil Macros: 37g P / 28g C / 10g F / 400 kcal
Meal 3: Beef Stir-Fry (Beef + Rice + Mixed Veg)
• 120g cooked sirloin tip beef
• 110g cooked basmati rice
• 100g mixed stir-fry vegetables
• 1 tsp olive oil Macros: 36g P / 39g C / 10g F / 475 kcal
Meal Rotation (Mon–Sun)
Day Lunch Dinner
Mon Meal 1 Meal 2
Tues Meal 3 Meal 1
Wed Meal 2 Meal 3
Thu Meal 1 Meal 2
Fri Meal 3 Pizza
Sat Meal 2 Meal 3
Sun Meal 1 Meal 2
Approximate Daily Macro Totals
• Protein: 225–230g
• Carbs: 175–185g
• Fat: 65–75g
• Calories: 2000–2150 kcal
Macros Target: 225g Protein | 180g Carbs | 60–80g Fat | 1900–2100 kcal
Improvements from week 2: included more variety in my meals, increased red meat, and doubled serving of green vegetables.
Daily Shakes
Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
• 30g dextrose
• 1 tbsp wheat germ
• 5g creatine + 3g beta alanine
• ALA + Vitamin C (supps) Macros: 42g P / 60g C / 5g F / 460 kcal
Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
• TUDCA + Vitamin C (if not taken earlier) Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine Macros: 30g P / 2g C / 1g F / 140 kcal
Meals
Breakfast – 8:30 AM (Overnight Oats)
• 40g steel-cut oats
• 200g 2% milk
• 30g whey
• 50g banana or 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup Macros: 40g P / 50g C / 8g F / 420 kcal
Mid-Morning Snack (Optional) – 10:30 AM
• 150g plain Greek yogurt
• 15g walnuts
• 50g mixed berries Macros: 18g P / 10g C / 10g F / ~220 kcal
Lunch / Dinner Meals
Each meal: 35–40g Protein / 30–35g Carbs / 10g Fat / 400 kcal
Meal 1: Chicken + Sweet Potato + Corn + Broccoli
• 130g cooked chicken breast
• 100g sweet potato
• 50g canned corn
• 75g steamed broccoli
• 1 tsp olive oil Macros: 38g P / 34g C / 10g F / ~420 kcal
Meal 2: Beef + Sweet Potato + Mixed Veg (Broccoli, Asparagus, Onion, Mushrooms)
• 115g cooked sirloin tip beef
• 100g sweet potato
• 100g veg mix (broccoli, asparagus, onion, mushrooms)
• 1 tsp olive oil Macros: 37g P / 28g C / 10g F / 400 kcal
Meal 3: Beef Stir-Fry (Beef + Rice + Mixed Veg)
• 120g cooked sirloin tip beef
• 110g cooked basmati rice
• 100g mixed stir-fry vegetables
• 1 tsp olive oil Macros: 36g P / 39g C / 10g F / 475 kcal
Meal Rotation (Mon–Sun)
Day Lunch Dinner
Mon Meal 1 Meal 2
Tues Meal 3 Meal 1
Wed Meal 2 Meal 3
Thu Meal 1 Meal 2
Fri Meal 3 Pizza
Sat Meal 2 Meal 3
Sun Meal 1 Meal 2
Approximate Daily Macro Totals
• Protein: 225–230g
• Carbs: 175–185g
• Fat: 65–75g
• Calories: 2000–2150 kcal
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