Approved Log 44 y/o Testosterone Enanthate + Wolverine Stack + GHK-CU Healing Cycle Log

[jdee28]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

 

[LevButlerov]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

good log start @jdee28 please share some pics of you with your face blurred out so we can understand your base and guide you as the EVO family! and its needed to approval log as well.

 

[jdee28]

 

[LevButlerov]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

View attachment 244711

welcome fully to the EVO family, you have a good base, strong build thank you for sharing! @jdee28

Bloods
did you have e2/progesterone/T and free T?

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

This is a good cycle in general but would like to see e2 on this

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, i see 1 day example but day to day would help to see
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:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

supplements
Are you taking high doses Vitamin C?
creatine can you up to 30g slowly?
what digestive supps you use?
digestive enzymes?
probiotics?
psyllium husk? raw not metamucil



@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @Ohdamn

 

[Trenhead3cc]

Nice work, at 44 good to see on TRT
As @LevButlerov asked , got any bloodwork on your test and e2 levels. If you self managing your own sports TRT which is what 250 a week would be . Good to make sure we have your e2 in a good range

 

[jdee28]

welcome fully to the EVO family, you have a good base, strong build thank you for sharing! @jdee28

Bloods
did you have e2/progesterone/T and free T?


This is a good cycle in general but would like to see e2 on this

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, i see 1 day example but day to day would help to see
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?
creatine can you up to 30g slowly?
what digestive supps you use?
digestive enzymes?
probiotics?
psyllium husk? raw not metamucil



@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @Ohdamn

b

 

[jdee28]

Apologies fellas,

I'm not sure why the second page of blood work didn't upload but here it is now. It was done one week before starting trt.

The Test E I buy is 250mg /10ml.

I use 125mg per week. Essentially 0.5ml total. But I break it up to twice per week, Monday and Thursday at 0.25ml each time.

Vit C is 500mg per day.
Bimuno prebiotic built into a mix called "Collagen Restore" from my way up.

Nil enzymes, psyllium husk, digestive supps yet.

I can up to 30mg creatine yes.

I eat breakfast 7am, lunch 1pm, snack 3pm dinner 5:30pm. Good log I keep but if we want to see everyday, I'll have to post that each day with macros etc.

Calories will spike an extra 1000 on days where I ride 60-70kms. Carbs will also jump to 350-400

Cardio, before shoulder operation, was Tuesday, Wednesday, Thursday, Saturday morning. Ranging from 3am - 7am. Approx 8hrs per week. Gym was Monday, Friday, Sunday. Again, early morning, 4am.


Gym training (paused for now due to shoulder operation) from the last three sessions was:

Day one

Lat pulldown
1/ 10reps/40kg
2/ 10/45
3/ 10/45

Hammer curl DB
1/ 10reps/10kg
2/ same
3/ same

Seated row
1/ 10reps/50kg
2/ same
3/ same

Bicep curl cable
1/ 11reps/12.5kg
2/ 15/7.5
3/ 11/12.5
4/ 16/7.5
5/ 11/15
6/ 15/10

Back extensions

Body weight x 3 sets
11reps x 3

T-bar row reverse grip

1/ 10reps/30kg
2/ same
3/ same

Day 2

Machine chest press
11reps / 40 kg
10/45
9/45


Seated row
10reps/50kg
10/50
10/50

Machine chest flys
10reps/15kg
9/20
9/20

Tricep pulldowns
11reps/15kg
11/15
11/15

Cable rear delt fly
30reps/2.5kg
30/2.5
30/2.5

Lateral shoulder raise DB
11reps/7kg
11/7
11/7


Day 3

Seated leg extension
10reps/40kg
10/40
11/40

Seated machine leg curl
10reps/35kg
10/35
10/35

RDLs
7reps/30kg
7/40
7/40


Leg press
10reps/70kg
10/80
10/80

Hack squat
10reps/40kg
10/40
10/40

As you can see I back off on legs due to so much cardio otherwise I'm too sore. Shoulder exercises quite weak and that's where injuries were.

Cycling/running is my passion, but I know the importance of strength work in the gym, so I need to make that count more.

 

[Koba]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

Great start to your log!
Getting up at 3.30am is the very definition of dedication!

 

[Yuri]

Welcome

 

[waggat]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

View attachment 244711

Hey mate,

Welcome and nice start to your log.

Looks like you got things fairly well dialled in.

What weight training will you be able to do with your shoulder? Lower body only for a while?

Will you be able to bump weight training to more than three days a week eventually?

 

[jdee28]

Hey mate,

Welcome and nice start to your log.

Looks like you got things fairly well dialled in.

What weight training will you be able to do with your shoulder? Lower body only for a while?

Will you be able to bump weight training to more than three days a week eventually?

Thanks mate,

Zero weight thru the shoulder for min 3-5 mths. Will be ongoing physio for approx 10mths.

Recovery is quite rough at the moment being just over a week after surgery, so aiming to be back in gym by end of month doing lower half and single arm exercise, plus indoor cycling. Maybe I'm over committing myself, but essentially looking at building back into training ASAP.

At this stage, after healing fully, 3 days is the max. I may be able to add one more later in the year. Cycling/running is 4 days on top of that.

The hardest challenge I have is simply accepting minimal training while shoulder heals up. After its healed, I'll be able to lift and train stronger than before.

I'm chasing the athletic hybrid build. Lean muscle but strong. It might be a bit far off at the moment, but I will get there

 

[LevButlerov]

b

your levels are actually good nothing bad on the bloods @jdee28

Apologies fellas,

I'm not sure why the second page of blood work didn't upload but here it is now. It was done one week before starting trt.

The Test E I buy is 250mg /10ml.

I use 125mg per week. Essentially 0.5ml total. But I break it up to twice per week, Monday and Thursday at 0.25ml each time.

Vit C is 500mg per day.
Bimuno prebiotic built into a mix called "Collagen Restore" from my way up.

Nil enzymes, psyllium husk, digestive supps yet.

I can up to 30mg creatine yes.

I eat breakfast 7am, lunch 1pm, snack 3pm dinner 5:30pm. Good log I keep but if we want to see everyday, I'll have to post that each day with macros etc.

Calories will spike an extra 1000 on days where I ride 60-70kms. Carbs will also jump to 350-400

Cardio, before shoulder operation, was Tuesday, Wednesday, Thursday, Saturday morning. Ranging from 3am - 7am. Approx 8hrs per week. Gym was Monday, Friday, Sunday. Again, early morning, 4am.


Gym training (paused for now due to shoulder operation) from the last three sessions was:

Day one

Lat pulldown
1/ 10reps/40kg
2/ 10/45
3/ 10/45

Hammer curl DB
1/ 10reps/10kg
2/ same
3/ same

Seated row
1/ 10reps/50kg
2/ same
3/ same

Bicep curl cable
1/ 11reps/12.5kg
2/ 15/7.5
3/ 11/12.5
4/ 16/7.5
5/ 11/15
6/ 15/10

Back extensions

Body weight x 3 sets
11reps x 3

T-bar row reverse grip

1/ 10reps/30kg
2/ same
3/ same

Day 2

Machine chest press
11reps / 40 kg
10/45
9/45


Seated row
10reps/50kg
10/50
10/50

Machine chest flys
10reps/15kg
9/20
9/20

Tricep pulldowns
11reps/15kg
11/15
11/15

Cable rear delt fly
30reps/2.5kg
30/2.5
30/2.5

Lateral shoulder raise DB
11reps/7kg
11/7
11/7


Day 3

Seated leg extension
10reps/40kg
10/40
11/40

Seated machine leg curl
10reps/35kg
10/35
10/35

RDLs
7reps/30kg
7/40
7/40


Leg press
10reps/70kg
10/80
10/80

Hack squat
10reps/40kg
10/40
10/40

As you can see I back off on legs due to so much cardio otherwise I'm too sore. Shoulder exercises quite weak and that's where injuries were.

Cycling/running is my passion, but I know the importance of strength work in the gym, so I need to make that count more.

i would suggest adding digestive aids asap probiotics and psyllium, you can add digestive enzymes later, and you need more omega 3 in diet think fish oil walnuts

the training are you able to work around injury easy?

 

[jdee28]

your levels are actually good nothing bad on the bloods @jdee28

i would suggest adding digestive aids asap probiotics and psyllium, you can add digestive enzymes later, and you need more omega 3 in diet think fish oil walnuts

the training are you able to work around injury easy?

Thanks Lev

I'll add in those as suggested.

Training once well enough will be lower body and single arm. Aiming to start back end of June

 

[Ohdamn]

Apologies fellas,

I'm not sure why the second page of blood work didn't upload but here it is now. It was done one week before starting trt.

The Test E I buy is 250mg /10ml.

I use 125mg per week. Essentially 0.5ml total. But I break it up to twice per week, Monday and Thursday at 0.25ml each time.

Vit C is 500mg per day.
Bimuno prebiotic built into a mix called "Collagen Restore" from my way up.

Nil enzymes, psyllium husk, digestive supps yet.

I can up to 30mg creatine yes.

I eat breakfast 7am, lunch 1pm, snack 3pm dinner 5:30pm. Good log I keep but if we want to see everyday, I'll have to post that each day with macros etc.

Calories will spike an extra 1000 on days where I ride 60-70kms. Carbs will also jump to 350-400

Cardio, before shoulder operation, was Tuesday, Wednesday, Thursday, Saturday morning. Ranging from 3am - 7am. Approx 8hrs per week. Gym was Monday, Friday, Sunday. Again, early morning, 4am.


Gym training (paused for now due to shoulder operation) from the last three sessions was:

Day one

Lat pulldown
1/ 10reps/40kg
2/ 10/45
3/ 10/45

Hammer curl DB
1/ 10reps/10kg
2/ same
3/ same

Seated row
1/ 10reps/50kg
2/ same
3/ same

Bicep curl cable
1/ 11reps/12.5kg
2/ 15/7.5
3/ 11/12.5
4/ 16/7.5
5/ 11/15
6/ 15/10

Back extensions

Body weight x 3 sets
11reps x 3

T-bar row reverse grip

1/ 10reps/30kg
2/ same
3/ same

Day 2

Machine chest press
11reps / 40 kg
10/45
9/45


Seated row
10reps/50kg
10/50
10/50

Machine chest flys
10reps/15kg
9/20
9/20

Tricep pulldowns
11reps/15kg
11/15
11/15

Cable rear delt fly
30reps/2.5kg
30/2.5
30/2.5

Lateral shoulder raise DB
11reps/7kg
11/7
11/7


Day 3

Seated leg extension
10reps/40kg
10/40
11/40

Seated machine leg curl
10reps/35kg
10/35
10/35

RDLs
7reps/30kg
7/40
7/40


Leg press
10reps/70kg
10/80
10/80

Hack squat
10reps/40kg
10/40
10/40

As you can see I back off on legs due to so much cardio otherwise I'm too sore. Shoulder exercises quite weak and that's where injuries were.

Cycling/running is my passion, but I know the importance of strength work in the gym, so I need to make that count more.

Fitness levels are outstanding bro. Excited to follow the journey

 

[toddthelineman]

I think your stack looks good. Training and plan all look good. My only critique, and I’m not a professional at any of this but I have been injured numerous times and have come back from a few bad ones, I wouldn’t be actively trying to lose weight while recovering from a surgery. Or trying to pack on major muscle. These are all three conflicting goals. Healing and growth are very similar processes that use the same mechanisms. So you are trying to heal from a surgery, trying to grow muscle, and trying to lose fat at the same time? Not ideal. People do it, you can do it, it’s probably fine. But it’s not ideal at all *in my opinion*

You want to be well fed, minimally stressed, and well rested, but not sedentary or eating just whatever.

That’s my Two cents. I’m sure you’ll be fine though. Looking good! You’re going to be looking real real good soon! Be careful with that shoulder

 

[jdee28]

I think your stack looks good. Training and plan all look good. My only critique, and I’m not a professional at any of this but I have been injured numerous times and have come back from a few bad ones, I wouldn’t be actively trying to lose weight while recovering from a surgery. Or trying to pack on major muscle. These are all three conflicting goals. Healing and growth are very similar processes that use the same mechanisms. So you are trying to heal from a surgery, trying to grow muscle, and trying to lose fat at the same time? Not ideal. People do it, you can do it, it’s probably fine. But it’s not ideal at all *in my opinion*

You want to be well fed, minimally stressed, and well rested, but not sedentary or eating just whatever.

That’s my Two cents. I’m sure you’ll be fine though. Looking good! You’re going to be looking real real good soon! Be careful with that shoulder

I like your two cents Todd. Thank you for your feedback and taking the time to write it. I do need to focus on healing first. Weight loss & building muscle second.

The Test.E, bpc157, tb500 & ghk-cu stack are all gonna help with the healing phase and hopefully not lose much muscle in that process. I am watching my diet and macros closely too. I also don't drink alcohol, and I consume 2.5-3L water daily.

Im taking 4mths off work to heal up quicker (hopefully), but if I can do light weights, get steps up, 30min indoor cycle here and there, while keeping my shoulder sorted I'll definitely give it a go and see how my body responds. Bit by bit of course. Nothing hardcore.

I'm also learning from all the experienced fellas here in this forum as well. Which is why I posted this log somewhat prematurely. It will start of slow then ramp up as I heal.

Happy to take suggestions and critique from any member, because it's all learning at the end of the day

 

[Mobster]

Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Ensure you do ALL the rehab as per doc's instructions

 

[stevesmi]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

@jdee28 one of the things you could do with your supplement stack that would be beneficial is make your own bone broth. That would save you money from having to get collagen supplements

 

[ceo]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

bros good work posting up the bloods. now you have reference going forward. can always come back and see @jdee28

 

[ROIDDERS]

Apologies fellas,

I'm not sure why the second page of blood work didn't upload but here it is now. It was done one week before starting trt.

The Test E I buy is 250mg /10ml.

I use 125mg per week. Essentially 0.5ml total. But I break it up to twice per week, Monday and Thursday at 0.25ml each time.

Vit C is 500mg per day.
Bimuno prebiotic built into a mix called "Collagen Restore" from my way up.

Nil enzymes, psyllium husk, digestive supps yet.

I can up to 30mg creatine yes.

I eat breakfast 7am, lunch 1pm, snack 3pm dinner 5:30pm. Good log I keep but if we want to see everyday, I'll have to post that each day with macros etc.

Calories will spike an extra 1000 on days where I ride 60-70kms. Carbs will also jump to 350-400

Cardio, before shoulder operation, was Tuesday, Wednesday, Thursday, Saturday morning. Ranging from 3am - 7am. Approx 8hrs per week. Gym was Monday, Friday, Sunday. Again, early morning, 4am.


Gym training (paused for now due to shoulder operation) from the last three sessions was:

Day one

Lat pulldown
1/ 10reps/40kg
2/ 10/45
3/ 10/45

Hammer curl DB
1/ 10reps/10kg
2/ same
3/ same

Seated row
1/ 10reps/50kg
2/ same
3/ same

Bicep curl cable
1/ 11reps/12.5kg
2/ 15/7.5
3/ 11/12.5
4/ 16/7.5
5/ 11/15
6/ 15/10

Back extensions

Body weight x 3 sets
11reps x 3

T-bar row reverse grip

1/ 10reps/30kg
2/ same
3/ same

Day 2

Machine chest press
11reps / 40 kg
10/45
9/45


Seated row
10reps/50kg
10/50
10/50

Machine chest flys
10reps/15kg
9/20
9/20

Tricep pulldowns
11reps/15kg
11/15
11/15

Cable rear delt fly
30reps/2.5kg
30/2.5
30/2.5

Lateral shoulder raise DB
11reps/7kg
11/7
11/7


Day 3

Seated leg extension
10reps/40kg
10/40
11/40

Seated machine leg curl
10reps/35kg
10/35
10/35

RDLs
7reps/30kg
7/40
7/40


Leg press
10reps/70kg
10/80
10/80

Hack squat
10reps/40kg
10/40
10/40

As you can see I back off on legs due to so much cardio otherwise I'm too sore. Shoulder exercises quite weak and that's where injuries were.

Cycling/running is my passion, but I know the importance of strength work in the gym, so I need to make that count more.

The Romanian deadlifts are fantastic. Keep it up. @jdee28 and I love the seated machine leg curls. Those are on point.

 

[LevButlerov]

Thanks Lev

I'll add in those as suggested.

Training once well enough will be lower body and single arm. Aiming to start back end of June

perfect

 

[Ulter]

I like your two cents Todd. Thank you for your feedback and taking the time to write it. I do need to focus on healing first. Weight loss & building muscle second.

The Test.E, bpc157, tb500 & ghk-cu stack are all gonna help with the healing phase and hopefully not lose much muscle in that process. I am watching my diet and macros closely too. I also don't drink alcohol, and I consume 2.5-3L water daily.

Im taking 4mths off work to heal up quicker (hopefully), but if I can do light weights, get steps up, 30min indoor cycle here and there, while keeping my shoulder sorted I'll definitely give it a go and see how my body responds. Bit by bit of course. Nothing hardcore.

I'm also learning from all the experienced fellas here in this forum as well. Which is why I posted this log somewhat prematurely. It will start of slow then ramp up as I heal.

Happy to take suggestions and critique from any member, because it's all learning at the end of the day

@jdee28 I like that stack with the testosterone and the different healing peptides. BPC and TB500 are becoming staples for many people and they really do work.

 

[2Thick]

I like your two cents Todd. Thank you for your feedback and taking the time to write it. I do need to focus on healing first. Weight loss & building muscle second.

The Test.E, bpc157, tb500 & ghk-cu stack are all gonna help with the healing phase and hopefully not lose much muscle in that process. I am watching my diet and macros closely too. I also don't drink alcohol, and I consume 2.5-3L water daily.

Im taking 4mths off work to heal up quicker (hopefully), but if I can do light weights, get steps up, 30min indoor cycle here and there, while keeping my shoulder sorted I'll definitely give it a go and see how my body responds. Bit by bit of course. Nothing hardcore.

I'm also learning from all the experienced fellas here in this forum as well. Which is why I posted this log somewhat prematurely. It will start of slow then ramp up as I heal.

Happy to take suggestions and critique from any member, because it's all learning at the end of the day

That's great that you don't drink alcohol, and that's a huge thing right there, right off the bat. As far as water, if you're going to use PEDs, you definitely want to increase the water. That will go a long way to help cleanse. @jdee28

 

[bss]

I like your two cents Todd. Thank you for your feedback and taking the time to write it. I do need to focus on healing first. Weight loss & building muscle second.

The Test.E, bpc157, tb500 & ghk-cu stack are all gonna help with the healing phase and hopefully not lose much muscle in that process. I am watching my diet and macros closely too. I also don't drink alcohol, and I consume 2.5-3L water daily.

Im taking 4mths off work to heal up quicker (hopefully), but if I can do light weights, get steps up, 30min indoor cycle here and there, while keeping my shoulder sorted I'll definitely give it a go and see how my body responds. Bit by bit of course. Nothing hardcore.

I'm also learning from all the experienced fellas here in this forum as well. Which is why I posted this log somewhat prematurely. It will start of slow then ramp up as I heal.

Happy to take suggestions and critique from any member, because it's all learning at the end of the day

That bpc tb500 and ghk-cu combo is a mad healing stack to be running post shoulder surgery, it pulled my ankle along way quicker than expected brother.

 

[ballin2504]

Body:

Stats
Age: 44
Height: 175cm
Starting Weight: 85kg (down from 108kg)
Body Fat: ~25%

Years Training: On and off for years, seriously back into it January 2026 with running + cycling

Cycle History: First ever testosterone and peptide cycle

Cycle Details
Testosterone Enanthate: 250mg per week (0.5ml split Mon/Thu) – continuing as TRT base
BPC-157: 500mcg daily (subQ)
TB-500: 2mg twice per week (Tue/Fri)
GHK-CU: Daily
Mounjaro: 5mg every Tuesday (ongoing since Jan)
Duration: 8 weeks for the healing stack
Started: 1 week ago (post major shoulder surgery)

Goal: Drop body fat to ~10% while preserving lean muscle mass. Heavy focus on healing and recovery from shoulder surgery.

Diet
Calories: 2000 per day
Macros: Protein 200g | Carbs 144g | Fat 71g
Style: Clean as possible with busy life + little kids. 1-2 cheat meals per week.

Typical day:
Breakfast: 3 Weetbix + blueberries + WPI + light milk
Lunch: 2 cans tuna + salad + chickpeas
Snacks: Protein shake or bar
Dinner: Chicken/steak/pork + white rice + vegetables/salad
I adjust meals to hit macros. Prioritising protein while recovering.

Training
Current: Limited due to recent shoulder surgery. Planning to ease back in with gym 3x/week + light cardio where possible.

Gym Split (3 days/week):

Day 1 – Back & Bis
Lat pulldown narrow grip
Hammer curl DB
Seated row
Bicep curl cable
Back extension
T-bar row reverse grip

Day 2 – Chest, Shoulders & Tris
Machine chest press
Seated row
Machine chest flys
Tricep pulldown rope
Cable rear delt fly
Lateral shoulder raise

Day 3 – Legs
Leg press
Hack squat
Seated leg curls
Prone leg curls
Hip thrust
Glute abductor

Cardio: Running + cycling (was 4 days/week, currently on hold or very light until shoulders can handle load).

Recovery & Sleep
Average sleep: 6.5 hours (kids bedtime 7-8pm, up at 3:30am for cardio/gym)

Supplements:
Creatine 5g daily
Collagen 10g
NMN + TMG 1000mg each
Pillar Triple Magnesium (bedtime)
Multivitamin, Zinc, Vitamin C
Metamucil (morning + night)

Injuries / Notes
Major shoulder surgery 1 week ago. This cycle is heavily focused on healing and recovery while continuing fat loss. Will start light gym work as tolerated (prioritising lower body initially).

Looking for feedback on the cycle, healing stack, diet, and how to best progress training around the shoulder injury.

@LevButlerov

View attachment 244654

@jdee28 welcome aboard. We are glad to have ya!

 

[jdee28]

Thanks all for the comments so far. It's been most helpful.

To summarise I'll be focusing on healing my shoulder first, with the stack helping of course. Watching macros, while eating enough of course + good hydration.

Ease back into training where I can, following all physio instructions etc.

Grow from there.

This log may start of slowly, but it will build, and with the Evo family here to help, I will get stronger than before.

 

[LevButlerov]

Thanks all for the comments so far. It's been most helpful.

To summarise I'll be focusing on healing my shoulder first, with the stack helping of course. Watching macros, while eating enough of course + good hydration.

Ease back into training where I can, following all physio instructions etc.

Grow from there.

This log may start of slowly, but it will build, and with the Evo family here to help, I will get stronger than before.

lets easy back and get the log updated as you go EVO family support!

 

[jdee28]

Update.

Have moved future training schedule to accommodate 4 days per week in the gym once back. More training for better gains

Total 4 days gym + 4 days cardio (mainly cycling)

Athletic-hybrid physique in the near future

 

[LevButlerov]

Update.

Have moved future training schedule to accommodate 4 days per week in the gym once back. More training for better gains

Total 4 days gym + 4 days cardio (mainly cycling)

Athletic-hybrid physique in the near future

good new schedule

 

[jdee28]

Sunday June 28th

5am WORKOUT

Leg Day

Machine Leg Press

80kg x 13
90kg x 11
100kg x 13

Seated Machine Leg Curl

35kg x 11
40kg x 11
50kg x 9

Seated Machine Leg Extension

30kg x 11
40kg x 11
50kg x 15

Machine Hack Squat

BW x 11
20kg x 10
20kg x 10

Standing Calf Raises

60kg x 11
60kg x 11
60kg x 11

Machine Hip Thrust

20kg x 11
20kg x 11
20kg x 11

Cardio
10 min Treadmill - speed 5km/hr at incline level 15

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 125mg/week
62.5mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily

Weekly Health Metrics
Weight: 83.6kg
Body Fat %: 22.4
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 5hrs 37mins
Sleep Quality: 80/100
HRV: 30ms
RHR: 69bpm
Recovery: Yellow 41%
(measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
Simply Nootropics Ageless NMN - 1000mg
Simply Nootropics TMG Longevity - 1000mg
Wagner Triple strength Omega-3 Fish oil 1.5g: 1 capsule three times daily with meals
Psyllium Husk: 5g

PM Supplements:
My way up Collagen Restore: 1 scoop
Bioglan Probiotics: 1 capsule
Fusion Mens multi advanced: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Pillar performance triple magnesium: 310mg
Psyllium husk: 5g

Macros:
Protein: 200
Carbs: 181
Fats: 57

Water Intake:
3 litres

Thoughts/Reflections:

4 weeks out from shoulder replacement surgery RHS.

First gym session back. Will be mostly lower body and I'm aiming for twice per week. Other days will be 30min indoor cycling trainer when recovery is yellow or green. Will skip if red.

Felt good overall and had good energy. All machine weights for the time being as cannot use right arm to lift anything. I'm adapting to what I can do and what I can't, but progress is key.

Sleep needs to be longer. A busy mind and little ones keep me alert. Plus still healing. Some nights I can't sleep comfortably.

Macros & fluids are similar each day. Carbs will be higher when I train.

New bloods taken tomorrow June 29 to see where the initial 4 weeks of Test.E has me. HGH @ 2 IU daily starts tomorrow too, so will be good to know my exact IGF-1 baseline before starting.

Log will be updated minimum twice per week on gym days. More frequently as my shoulder heals and I can do more

 

[LevButlerov]

Sunday June 28th

5am WORKOUT

Leg Day

Machine Leg Press

80kg x 13
90kg x 11
100kg x 13

Seated Machine Leg Curl

35kg x 11
40kg x 11
50kg x 9

Seated Machine Leg Extension

30kg x 11
40kg x 11
50kg x 15

Machine Hack Squat

BW x 11
20kg x 10
20kg x 10

Standing Calf Raises

60kg x 11
60kg x 11
60kg x 11

Machine Hip Thrust

20kg x 11
20kg x 11
20kg x 11

Cardio
10 min Treadmill - speed 5km/hr at incline level 15

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 125mg/week
62.5mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily

Weekly Health Metrics
Weight: 83.6kg
Body Fat %: 22.4
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 5hrs 37mins
Sleep Quality: 80/100
HRV: 30ms
RHR: 69bpm
Recovery: Yellow 41%
(measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
Simply Nootropics Ageless NMN - 1000mg
Simply Nootropics TMG Longevity - 1000mg
Wagner Triple strength Omega-3 Fish oil 1.5g: 1 capsule three times daily with meals
Psyllium Husk: 5g

PM Supplements:
My way up Collagen Restore: 1 scoop
Bioglan Probiotics: 1 capsule
Fusion Mens multi advanced: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Pillar performance triple magnesium: 310mg
Psyllium husk: 5g

Macros:
Protein: 200
Carbs: 181
Fats: 57

Water Intake:
3 litres

Thoughts/Reflections:

4 weeks out from shoulder replacement surgery RHS.

First gym session back. Will be mostly lower body and I'm aiming for twice per week. Other days will be 30min indoor cycling trainer when recovery is yellow or green. Will skip if red.

Felt good overall and had good energy. All machine weights for the time being as cannot use right arm to lift anything. I'm adapting to what I can do and what I can't, but progress is key.

Sleep needs to be longer. A busy mind and little ones keep me alert. Plus still healing. Some nights I can't sleep comfortably.

Macros & fluids are similar each day. Carbs will be higher when I train.

New bloods taken tomorrow June 29 to see where the initial 4 weeks of Test.E has me. HGH @ 2 IU daily starts tomorrow too, so will be good to know my exact IGF-1 baseline before starting.

Log will be updated minimum twice per week on gym days. More frequently as my shoulder heals and I can do more

waiting for the new bloods lets see

keep the updates coming, and what app do you use to track macros? @jdee28

 

[jdee28]

waiting for the new bloods lets see

keep the updates coming, and what app do you use to track macros? @jdee28

Yes I'm looking forward the updated bloods as well.

I use a paid app called foodvisor.

 

[LevButlerov]

Yes I'm looking forward the updated bloods as well.

I use a paid app called foodvisor.

lets get bloods

foodvisor try to get total macros and foods please

 

[jdee28]

New bloods in.

Testosterone has increased from 2536

Free testosterone 382688

Oestradiol 113125

SHBG reduced from 5750

IGF-1 1423

I will be increasing Test.E from 125gm(0.5ml) to 150gm per week. (0.6ml). Spilt across two doses.

Retest in another 4 weeks

 

[LevButlerov]

New bloods in.

Testosterone has increased from 2536

Free testosterone 382688

Oestradiol 113125

SHBG reduced from 5750

IGF-1 1423

I will be increasing Test.E from 125gm(0.5ml) to 150gm per week. (0.6ml). Spilt across two doses.

Retest in another 4 weeks

View attachment 258726

good level of e2 and test levels high time to boost it

 

[jdee28]

good level of e2 and test levels high time to boost it

Yep.

You the only person to reply Lev. Thanks

 

[LevButlerov]

Yep.

You the only person to reply Lev. Thanks

im only person to reply for now give it time

 

[jdee28]

I'll start adding in meals and the odd photo or two as many days as I can, especially on training days, gym or cycling.

Exercise for Monday was cycling only (indoor)
Dist: 8.3kmElev:141mTime:25m12


These were for yesterday Monday June 29.

Total calories 1788
Protein 169
Carbs 171
Fat 41
Fibre 21

 

[jdee28]

Tuesday June 30

4am WORKOUT

Cardio - Cycling

Dist - 6.9km
Elev - 166m
Time - 20m49s
Avg.HR - 143bpm

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 6hrs38min
Sleep Quality: 84/00
HRV: 35
RHR: 64
BP: 132/80
Recovery: Yellow 66%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1500mg: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 191
Carbs: 169
Fats: 35
Fibre: 24
Calories: 1800

Water Intake:
3 litres

Thoughts/Reflections:

4.5 weeks out from shoulder replacement surgery RHS. Healing log, moving to more gym sessions as I'm able to and physio permits.

May need to introduce refeed days. Base metabolic rate is stalling.


Leg day at gym twice per week.
Indoor cycling five times per week

 

[stevesmi]

New bloods in.

Testosterone has increased from 2536

Free testosterone 382688

Oestradiol 113125

SHBG reduced from 5750

IGF-1 1423

I will be increasing Test.E from 125gm(0.5ml) to 150gm per week. (0.6ml). Spilt across two doses.

Retest in another 4 weeks

View attachment 258726

@jdee28 try the increase and see how you do. Extra 25 and then get back to us and let us know.

 

[ceo]

New bloods in.

Testosterone has increased from 2536

Free testosterone 382688

Oestradiol 113125

SHBG reduced from 5750

IGF-1 1423

I will be increasing Test.E from 125gm(0.5ml) to 150gm per week. (0.6ml). Spilt across two doses.

Retest in another 4 weeks

View attachment 258726

Bros, this is looking really nice. Testosterone levels above the range @jdee28

 

[jdee28]

@jdee28 try the increase and see how you do. Extra 25 and then get back to us and let us know.

Yep Up to 150mg per week. More bloods in 4 weeks to reassess

 

[jdee28]

Bros, this is looking really nice. Testosterone levels above the range @jdee28

On the way up @ceo

 

[ROIDDERS]

Tuesday June 30

4am WORKOUT

Cardio - Cycling

Dist - 6.9km
Elev - 166m
Time - 20m49s
Avg.HR - 143bpm

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 6hrs38min
Sleep Quality: 84/00
HRV: 35
RHR: 64
BP: 132/80
Recovery: Yellow 66%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1500mg: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 191
Carbs: 169
Fats: 35
Fibre: 24
Calories: 1800

Water Intake:
3 litres

Thoughts/Reflections:

4.5 weeks out from shoulder replacement surgery RHS. Healing log, moving to more gym sessions as I'm able to and physio permits.

May need to introduce refeed days. Base metabolic rate is stalling.


Leg day at gym twice per week.
Indoor cycling five times per week

View attachment 259138
View attachment 259139
View attachment 259140
View attachment 259141
View attachment 259142
View attachment 259143

Wow that is a good looking meal right there. @jdee28 never going to go wrong with chicken salad. It tastes tremendous.

 

[Ulter]

Tuesday June 30

4am WORKOUT

Cardio - Cycling

Dist - 6.9km
Elev - 166m
Time - 20m49s
Avg.HR - 143bpm

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 6hrs38min
Sleep Quality: 84/00
HRV: 35
RHR: 64
BP: 132/80
Recovery: Yellow 66%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1500mg: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 191
Carbs: 169
Fats: 35
Fibre: 24
Calories: 1800

Water Intake:
3 litres

Thoughts/Reflections:

4.5 weeks out from shoulder replacement surgery RHS. Healing log, moving to more gym sessions as I'm able to and physio permits.

May need to introduce refeed days. Base metabolic rate is stalling.


Leg day at gym twice per week.
Indoor cycling five times per week

View attachment 259138
View attachment 259139
View attachment 259140
View attachment 259141
View attachment 259142
View attachment 259143

@jdee28 really good looking on everything you're doing. Kangaroo mince sounds quite interesting. I would never eat a kangaroo though. They are too cute.

 

[2Thick]

Tuesday June 30

4am WORKOUT

Cardio - Cycling

Dist - 6.9km
Elev - 166m
Time - 20m49s
Avg.HR - 143bpm

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 6hrs38min
Sleep Quality: 84/00
HRV: 35
RHR: 64
BP: 132/80
Recovery: Yellow 66%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1500mg: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 191
Carbs: 169
Fats: 35
Fibre: 24
Calories: 1800

Water Intake:
3 litres

Thoughts/Reflections:

4.5 weeks out from shoulder replacement surgery RHS. Healing log, moving to more gym sessions as I'm able to and physio permits.

May need to introduce refeed days. Base metabolic rate is stalling.


Leg day at gym twice per week.
Indoor cycling five times per week

View attachment 259138
View attachment 259139
View attachment 259140
View attachment 259141
View attachment 259142
View attachment 259143

The food looks terrific man. Those blueberries go really well with that food. I really like it. @jdee28

 

[jdee28]

Wow that is a good looking meal right there. @jdee28 never going to go wrong with chicken salad. It tastes tremendous.

It really does. It gets me through and is super easy to prepare. Big fan.

 

[jdee28]

@jdee28 really good looking on everything you're doing. Kangaroo mince sounds quite interesting. I would never eat a kangaroo though. They are too cute.

Kanga meat is sold in supermarkets in Australia. It's quite good, but I find once or twice per week is enough. Very lean. You really do need to add your own spices, etc to boost flavour.

Cute but tasty

 

[jdee28]

The food looks terrific man. Those blueberries go really well with that food. I really like it. @jdee28

Thanks man. I do try to make interesting and tasty. This one is a staple in my diet. Very tasty. I have to buy blueberries in 1kg packets - love em!

 

[LevButlerov]

I'll start adding in meals and the odd photo or two as many days as I can, especially on training days, gym or cycling.

Exercise for Monday was cycling only (indoor)
Dist: 8.3kmElev:141mTime:25m12


These were for yesterday Monday June 29.

Total calories 1788
Protein 169
Carbs 171
Fat 41
Fibre 21
View attachment 258880

View attachment 258881
View attachment 258882
View attachment 258883

Tuesday June 30

4am WORKOUT

Cardio - Cycling

Dist - 6.9km
Elev - 166m
Time - 20m49s
Avg.HR - 143bpm

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 6hrs38min
Sleep Quality: 84/00
HRV: 35
RHR: 64
BP: 132/80
Recovery: Yellow 66%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1500mg: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 191
Carbs: 169
Fats: 35
Fibre: 24
Calories: 1800

Water Intake:
3 litres

Thoughts/Reflections:

4.5 weeks out from shoulder replacement surgery RHS. Healing log, moving to more gym sessions as I'm able to and physio permits.

May need to introduce refeed days. Base metabolic rate is stalling.


Leg day at gym twice per week.
Indoor cycling five times per week

View attachment 259138
View attachment 259139
View attachment 259140
View attachment 259141
View attachment 259142
View attachment 259143

food looks good lets keep it going

 

[jdee28]

food looks good lets keep it going

Will do

 

[2Thick]

Thanks man. I do try to make interesting and tasty. This one is a staple in my diet. Very tasty. I have to buy blueberries in 1kg packets - love em!

Apparently full of antioxidants.

 

[LevButlerov]

Will do

perfect

 

[jdee28]

Wednesday July 1st

5am WORKOUT

Leg Day

Machine Leg Press

90kg x 10
100kg x 10
110kg x 11

Seated Machine Leg Curl

40kg x 10
50kg x 10
50kg x 10

Seated Machine Leg Extension

40kg x 10
40kg x 11
50kg x 11

Machine Hack Squat

20kg x 10
20kg x 10
20kg x 10

Standing Calf Raises

60kg x 10
60kg x 10
60kg x 10

Cardio
10 min Treadmill - speed 5km/hr at incline level 15

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Weekly Health Metrics (Sunday)
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 5hrs33m
Sleep Quality:76%
HRV: 34
RHR: 67
Recovery: Yellow 52%
(measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 183
Carbs: 223
Fats: 89
Calories: 2475

Water Intake:
3 litres

Thoughts/Reflections:

Almost 5 weeks out from shoulder replacement surgery RHS.

Introducing refeed days to offset stalling BMR. The odd cheat meals is great for the kids but refeed days once or twice per week should help.

Recovery is actually hard, because it's hard to not do much when your used to being so active.

Gym session good. Legs should be amazing on two sessions per week plus indoor cycling

Will introduce light one hand upper body when suitable.

 

[Ulter]

Kanga meat is sold in supermarkets in Australia. It's quite good, but I find once or twice per week is enough. Very lean. You really do need to add your own spices, etc to boost flavour.

Cute but tasty

i would rather pet one then eat one

 

[ROIDDERS]

It really does. It gets me through and is super easy to prepare. Big fan.

Great man, that's good to hear.

 

[ceo]

On the way up @ceo

bros no where else to go!

 

[LevButlerov]

Wednesday July 1st

5am WORKOUT

Leg Day

Machine Leg Press

90kg x 10
100kg x 10
110kg x 11

Seated Machine Leg Curl

40kg x 10
50kg x 10
50kg x 10

Seated Machine Leg Extension

40kg x 10
40kg x 11
50kg x 11

Machine Hack Squat

20kg x 10
20kg x 10
20kg x 10

Standing Calf Raises

60kg x 10
60kg x 10
60kg x 10

Cardio
10 min Treadmill - speed 5km/hr at incline level 15

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Weekly Health Metrics (Sunday)
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 5hrs33m
Sleep Quality:76%
HRV: 34
RHR: 67
Recovery: Yellow 52%
(measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 183
Carbs: 223
Fats: 89
Calories: 2475

Water Intake:
3 litres

Thoughts/Reflections:

Almost 5 weeks out from shoulder replacement surgery RHS.

Introducing refeed days to offset stalling BMR. The odd cheat meals is great for the kids but refeed days once or twice per week should help.

Recovery is actually hard, because it's hard to not do much when your used to being so active.

Gym session good. Legs should be amazing on two sessions per week plus indoor cycling

Will introduce light one hand upper body when suitable.
View attachment 259717
View attachment 259718
View attachment 259728
View attachment 259729
View attachment 259730
View attachment 259731
View attachment 259733
View attachment 259734
View attachment 259735

beautiful meals and love the hard legs

 

[jdee28]

Thursday July 2

REST DAY TODAY

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 6hrs58min
Sleep Quality: 78%
HRV: 30
RHR: 64
BP: 132/81
Recovery: Yellow 43%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 192
Carbs: 149
Fats: 74
Fibre: 23
Calories: 2071

Water Intake:
3 litres

Thoughts/Reflections:

5 weeks out from shoulder replacement surgery RHS.

Pure rest day today due to low recovery score and extremely sore legs. The kids kept me busy though.

You'll have to forgive the lack of greens at dinner, these prepared meals are last minute options that keep me on target when timing goes out the window.

Not sure how often I should update log as I'm really just focusing on healing my shoulder and maintaining weight.

I start with my coach hopefully September, or when I'm able to do upper body of some degree, and I'll be able to have clear set goals, which will be getting nice and shredded for summer.

Open to suggestions of course from the EVO fam

 

[jdee28]

I've been on these macros for the better part of 6mths (see first post) and am thinking I should go back to maintenance calories which is approx 2400-2500 per day to give my body a break as BMR is lowering. Of course I will adjust protein etc accordingly.

In my shoulder healing phase I'm not necessarily wanting to lose weight, and I don't want to gain any either. When I'm back into training properly I'll be on a cutting phase, so if I increase calories now, essentially a 'diet break', my body should respond more favourablely when I cut calories in a few months.

Thoughts or suggestions?


PS - I will also give a peptide/trt update at the end of the week

 

[jdee28]

Indoor ride done Was good to get the legs spinning

 

[LevButlerov]

Thursday July 2

REST DAY TODAY

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 6hrs58min
Sleep Quality: 78%
HRV: 30
RHR: 64
BP: 132/81
Recovery: Yellow 43%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 192
Carbs: 149
Fats: 74
Fibre: 23
Calories: 2071

Water Intake:
3 litres

Thoughts/Reflections:

5 weeks out from shoulder replacement surgery RHS.

Pure rest day today due to low recovery score and extremely sore legs. The kids kept me busy though.

You'll have to forgive the lack of greens at dinner, these prepared meals are last minute options that keep me on target when timing goes out the window.

Not sure how often I should update log as I'm really just focusing on healing my shoulder and maintaining weight.

I start with my coach hopefully September, or when I'm able to do upper body of some degree, and I'll be able to have clear set goals, which will be getting nice and shredded for summer.

Open to suggestions of course from the EVO fam

View attachment 260380
View attachment 260381
View attachment 260382

good rest day low these meals clean!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn @Dreamer

 

[LevButlerov]

Indoor ride done Was good to get the legs spinning
View attachment 260828

long ride wow

 

[Dreamer]

Indoor ride done Was good to get the legs spinning
View attachment 260828

Absolutely love cardio - this looks like a fun way

 

[bss]

Thursday July 2

REST DAY TODAY

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 6hrs58min
Sleep Quality: 78%
HRV: 30
RHR: 64
BP: 132/81
Recovery: Yellow 43%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 192
Carbs: 149
Fats: 74
Fibre: 23
Calories: 2071

Water Intake:
3 litres

Thoughts/Reflections:

5 weeks out from shoulder replacement surgery RHS.

Pure rest day today due to low recovery score and extremely sore legs. The kids kept me busy though.

You'll have to forgive the lack of greens at dinner, these prepared meals are last minute options that keep me on target when timing goes out the window.

Not sure how often I should update log as I'm really just focusing on healing my shoulder and maintaining weight.

I start with my coach hopefully September, or when I'm able to do upper body of some degree, and I'll be able to have clear set goals, which will be getting nice and shredded for summer.

Open to suggestions of course from the EVO fam

View attachment 260380
View attachment 260381
View attachment 260382

Resting up on a yellow 43% recovery instead of forcing a session is exactly how that shoulder actually heals, swing by my log and say gday when you get a sec.

 

[jdee28]

Absolutely love cardio - this looks like a fun way

It's good to be able to ride the bike indoors at any time too, because of course I cant put weight thru my right shoulder, so I have to sit up.

I do get a sore butt though, because bike seats aren't designed to be sitting upright on, but it's still good cardio either way

 

[jdee28]

Resting up on a yellow 43% recovery instead of forcing a session is exactly how that shoulder actually heals, swing by my log and say gday when you get a sec.

Thanks @bss Sometimes taking a rest is the harder choice than training...

Will do

 

[jdee28]

good rest day low these meals clean!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @rizzlekdizzle @Ohdamn @Dreamer

Thanks @LevButlerov Like alot of other EVO members, I tend to eat the same thing Makes for less mucking around, especially when chasing after my little ones. Boring but still tasty.

Love getting ideas off other members logs too

 

[bss]

Thanks @bss Sometimes taking a rest is the harder choice than training...

Will do

I know the feeling, trust me =)

 

[jdee28]

i would rather pet one then eat one

@Ulter

 

[LevButlerov]

Thanks @LevButlerov Like alot of other EVO members, I tend to eat the same thing Makes for less mucking around, especially when chasing after my little ones. Boring but still tasty.

Love getting ideas off other members logs too

make sure you always food prep

 

[Ulter]

View attachment 261183
@Ulter

that is cruel. kangaroos are our friends, not food!

 

[jdee28]

Another quick cardio session on the bike. Looking forward to another leg day tomorrow morning

 

[jdee28]

Recovery Update - Right Shoulder Replacement (5 Weeks Post-Op)

Had my right shoulder replacement 5 weeks ago. I’m now 5 weeks into Testosterone Enanthate (125mg/week) and 2 weeks into the Wolverine stack + GHK-Cu (BPC-157 500mcg daily, TB-500 2.5mg/week, GHK-Cu 2.5mg daily), all injected subQ in the belly area.

For context, I had the same procedure on my left shoulder last year. This time around I’m noticeably ahead: less pain, better range of motion, and I can already pick up light things. I was also able to stop pain meds earlier.

I deliberately avoided local injections near the surgical site with BPC-157 to minimise any infection risk in the early post-op phase.

So far I’m very happy with the Wolverine stack — the benefits feel real. Testosterone itself is clearly supporting healing too. I’m optimistic it’s only going to keep improving from here.

Will keep logging progress

 

[LevButlerov]

Another quick cardio session on the bike. Looking forward to another leg day tomorrow morning

View attachment 261461

Recovery Update - Right Shoulder Replacement (5 Weeks Post-Op)

Had my right shoulder replacement 5 weeks ago. I’m now 5 weeks into Testosterone Enanthate (125mg/week) and 2 weeks into the Wolverine stack + GHK-Cu (BPC-157 500mcg daily, TB-500 2.5mg/week, GHK-Cu 2.5mg daily), all injected subQ in the belly area.

For context, I had the same procedure on my left shoulder last year. This time around I’m noticeably ahead: less pain, better range of motion, and I can already pick up light things. I was also able to stop pain meds earlier.

I deliberately avoided local injections near the surgical site with BPC-157 to minimise any infection risk in the early post-op phase.

So far I’m very happy with the Wolverine stack — the benefits feel real. Testosterone itself is clearly supporting healing too. I’m optimistic it’s only going to keep improving from here.

Will keep logging progress

good recovery update are you using supps too? glucosamine msm omega 3 calcium? @jdee28

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @bss @Koba @rizzlekdizzle @Ohdamn @Dreamer

 

[jdee28]

good recovery update are you using supps too? glucosamine msm omega 3 calcium? @jdee28

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @bss @Koba @rizzlekdizzle @Ohdamn @Dreamer

These are the supps I am using currently as per my updates

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

 

[rizzlekdizzle]

Interesting log with the shoulder replacement keen to see how you go!

 

[Dreamer]

Recovery Update - Right Shoulder Replacement (5 Weeks Post-Op)

Had my right shoulder replacement 5 weeks ago. I’m now 5 weeks into Testosterone Enanthate (125mg/week) and 2 weeks into the Wolverine stack + GHK-Cu (BPC-157 500mcg daily, TB-500 2.5mg/week, GHK-Cu 2.5mg daily), all injected subQ in the belly area.

For context, I had the same procedure on my left shoulder last year. This time around I’m noticeably ahead: less pain, better range of motion, and I can already pick up light things. I was also able to stop pain meds earlier.

I deliberately avoided local injections near the surgical site with BPC-157 to minimise any infection risk in the early post-op phase.

So far I’m very happy with the Wolverine stack — the benefits feel real. Testosterone itself is clearly supporting healing too. I’m optimistic it’s only going to keep improving from here.

Will keep logging progress

The healing peptides work theres no denying it, GH plays a good role too

 

[jdee28]

Interesting log with the shoulder replacement keen to see how you go!

Thanks @rizzlekdizzle I'm very keen too see how this speeds up recovery compared to the LH shoulder a year back.

I will be updating regularly for everyone

 

[jdee28]

The healing peptides work theres no denying it, GH plays a good role too

Looking forward to the part GH plays in it all too @Dreamer Only on day 6 with that.

I've read 4-6 weeks it should be noticeable? But of course I'll log my results

 

[jdee28]

Saturday July 4

WORKOUT

Cardio - Virtual Cycling

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 7hrs29min
Sleep Quality: 84/00
HRV: 27
RHR: 72
Recovery: Yellow 42%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 181
Carbs: 160
Fats: 71
Fibre: 30
Calories: 2079

Water Intake:
3 litres

Thoughts/Reflections:

5 weeks out from shoulder replacement surgery RHS.

Indoor virtual cycle today for cardio.

Got out and about with the family today which was amazing. Lots of steps, and the lunch at Nando's was fantastic. So many great healthy options.

Hope our American brothers and sisters have a fantastic and enjoyable 4th of July

 

[LevButlerov]

These are the supps I am using currently as per my updates

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

add some glucosamine msm chondrotin to the list and bone broth

 

[jdee28]

add some glucosamine msm chondrotin to the list and bone broth

Nice. I'll find some online locally

 

[waggat]

Saturday July 4

WORKOUT

Cardio - Virtual Cycling

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 7hrs29min
Sleep Quality: 84/00
HRV: 27
RHR: 72
Recovery: Yellow 42%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 181
Carbs: 160
Fats: 71
Fibre: 30
Calories: 2079

Water Intake:
3 litres

Thoughts/Reflections:

5 weeks out from shoulder replacement surgery RHS.

Indoor virtual cycle today for cardio.

Got out and about with the family today which was amazing. Lots of steps, and the lunch at Nando's was fantastic. So many great healthy options.

Hope our American brothers and sisters have a fantastic and enjoyable 4th of July

View attachment 261726
View attachment 261727
View attachment 261728

That lunch looks awesome!

 

[jdee28]

That lunch looks awesome!

Nando's for the win so flexible with adding in extra protein too

 

[jdee28]

Sunday July 5th

WORKOUT

Leg Day + upper body (single arm)

Machine Leg Press

100kg x 10
110kg x 11
120kg x 11

Seated Machine Leg Curl

50kg x 10
50kg x 10
50kg x 11

Seated Machine Leg Extension

45kg x 10
45kg x 10
50kg x 11

Machine Hack Squat

20kg x 10
20kg x 10
20kg x 11

Standing Calf Raises

60kg x 10
60kg x 10
60kg x 10

Machine Chest Press - single arm

40kg x 10
40kg x 10
40kg x 10

Tricep Pulldown - single arm

10kg x 4
7.5kg x 10
7.5kg x 10

Cable Bicep Curl - single arm

10kg x 5
7.5kg x 5
7.5kg x 10
7.5kg x 11

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening
SLU-PP-332: 500mcg daily (starting soon)

Weekly Health Metrics (Sunday)
Weight: 83.7kg
Body Fat %: 22.4
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 7hrs09m
Sleep Quality:88%
HRV: 31
RHR: 69
BP: 138/79
Recovery: Green 70%
(measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN: 1000mg
TMG: 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g
MSM, Glucosamine, Chondroitin: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g
MSM, Glucosamine, Chondroitin: 5g

Total Macros:
Protein: 199
Carbs: 161
Fats: 64
Calories: 2068

Water Intake:
3.25 litres

Thoughts/Reflections:

5 weeks out from shoulder replacement surgery RHS.

Green recovery means go time!

Good early gym session today before day out with the family. Introduced some single arm upper body exercises too which was refreshing.

From next week I'm adding in 500mcg SLU-PP-332 daily in the morning plus MSM, Glucosamine, and Chondroitin to the supps twice daily.

 

[LevButlerov]

Nice. I'll find some online locally

perfect

 

[LevButlerov]

Sunday July 5th

WORKOUT

Leg Day + upper body (single arm)

Machine Leg Press

100kg x 10
110kg x 11
120kg x 11

Seated Machine Leg Curl

50kg x 10
50kg x 10
50kg x 11

Seated Machine Leg Extension

45kg x 10
45kg x 10
50kg x 11

Machine Hack Squat

20kg x 10
20kg x 10
20kg x 11

Standing Calf Raises

60kg x 10
60kg x 10
60kg x 10

Machine Chest Press - single arm

40kg x 10
40kg x 10
40kg x 10

Tricep Pulldown - single arm

10kg x 4
7.5kg x 10
7.5kg x 10

Cable Bicep Curl - single arm

10kg x 5
7.5kg x 5
7.5kg x 10
7.5kg x 11

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening
SLU-PP-332: 500mcg daily (starting soon)

Weekly Health Metrics (Sunday)
Weight: 83.7kg
Body Fat %: 22.4
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 7hrs09m
Sleep Quality:88%
HRV: 31
RHR: 69
BP: 138/79
Recovery: Green 70%
(measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN: 1000mg
TMG: 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g
MSM, Glucosamine, Chondroitin: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g
MSM, Glucosamine, Chondroitin: 5g

Total Macros:
Protein: 199
Carbs: 161
Fats: 64
Calories: 2068

Water Intake:
3.25 litres

Thoughts/Reflections:

5 weeks out from shoulder replacement surgery RHS.

Green recovery means go time!

Good early gym session today before day out with the family. Introduced some single arm upper body exercises too which was refreshing.

From next week I'm adding in 500mcg SLU-PP-332 daily in the morning plus MSM, Glucosamine, and Chondroitin to the supps twice daily.
View attachment 262395View attachment 262394

perfect meals love the look
strong 120 leg press @jdee28

 

[jdee28]

Monday July 6

WORKOUT

Cardio - Virtual Cycling

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 6hrs19min
Sleep Quality: 85/00
HRV: 36
RHR: 66
Recovery: Green 90%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 197
Carbs: 202
Fats: 76
Fibre: 37
Calories: 2367

Water Intake:
3.5 litres

Thoughts/Reflections:

5 weeks out from shoulder replacement surgery RHS.

Indoor virtual cycle today for cardio.

Busy day. Nandos for the win at lunch again. So good!

 

[LevButlerov]

Monday July 6

WORKOUT

Cardio - Virtual Cycling

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 6hrs19min
Sleep Quality: 85/00
HRV: 36
RHR: 66
Recovery: Green 90%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g

Total Macros:
Protein: 197
Carbs: 202
Fats: 76
Fibre: 37
Calories: 2367

Water Intake:
3.5 litres

Thoughts/Reflections:

5 weeks out from shoulder replacement surgery RHS.

Indoor virtual cycle today for cardio.

Busy day. Nandos for the win at lunch again. So good!

View attachment 262870
View attachment 262871
View attachment 262872
View attachment 262873

beautiful meals very tasty! prep for surgery

 

[jdee28]

beautiful meals very tasty! prep for surgery

Thanks Lev. I probably should have worded that better

I'm 5 weeks, 3 days 'post' surgery. I'm well into the recovery phase now.

Feeling stronger week by week

 

[LevButlerov]

Thanks Lev. I probably should have worded that better

I'm 5 weeks, 3 days 'post' surgery. I'm well into the recovery phase now.

Feeling stronger week by week

3 days post i see I thought its coming again got you now
i read so many logs i can get lost sometimes @jdee28

 

[jdee28]

3 days post i see I thought its coming again got you now
i read so many logs i can get lost sometimes @jdee28

Don't know how you do it @LevButlerov Dedication mate. So good

 

[LevButlerov]

Don't know how you do it @LevButlerov Dedication mate. So good

i try my best

 

[jdee28]

Tuesday July 7

WORKOUT

Cardio - Virtual Cycling

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday AM
BPC157: 500mcg daily AM
TB500: 2mg Tues & Thurs AM
GHK-CU: 2.5mg daily AM
HGH: 2IU 60min before bed

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 7hrs53min
Sleep Quality: 85/100
HRV: 37
RHR: 64
Recovery: Green 94%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g
MSM Glucosamine Chondroitin: 4g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g
MSM Glucosamine Chondroitin: 4g

Total Macros:
Protein: 200
Carbs: 163
Fats: 59
Fibre: 39
Calories: 2063

Water Intake:
3 litres

Thoughts/Reflections:

5 weeks post shoulder replacement surgery RHS.

Indoor virtual cycle today for cardio.

Second week of HGH, and I'm finally feeling the effects of better sleep and better recovery. For those of you that use tirzeptitide, your well aware of waking early. GH is really helping.

I am starting to see the outlines of my abs, even with super pale skin . Looking forward to the flat belly + V shape.

Busy day entertaining the kids today. Gym day tomorrow Legs and single arm upper body

 

[LevButlerov]

Tuesday July 7

WORKOUT

Cardio - Virtual Cycling

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday AM
BPC157: 500mcg daily AM
TB500: 2mg Tues & Thurs AM
GHK-CU: 2.5mg daily AM
HGH: 2IU 60min before bed

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 7hrs53min
Sleep Quality: 85/100
HRV: 37
RHR: 64
Recovery: Green 94%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g
MSM Glucosamine Chondroitin: 4g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g
MSM Glucosamine Chondroitin: 4g

Total Macros:
Protein: 200
Carbs: 163
Fats: 59
Fibre: 39
Calories: 2063

Water Intake:
3 litres

Thoughts/Reflections:

5 weeks post shoulder replacement surgery RHS.

Indoor virtual cycle today for cardio.

Second week of HGH, and I'm finally feeling the effects of better sleep and better recovery. For those of you that use tirzeptitide, your well aware of waking early. GH is really helping.

I am starting to see the outlines of my abs, even with super pale skin . Looking forward to the flat belly + V shape.

Busy day entertaining the kids today. Gym day tomorrow Legs and single arm upper body

View attachment 263637
View attachment 263638
View attachment 263639
View attachment 263640

feeling better is a win almost 1hour of cardio!

 

[jdee28]

Thursday July 9

WORKOUT

Cardio - Virtual Cycling 40min

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening
SLU-PP-332: 1mg daily

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 7hrs06min
Sleep Quality: 74%
HRV: 26
RHR: 72
Recovery: Yellow 40%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g
MSM Glucosamine Chondroitin: 4g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g
MSM Glucosamine Chondroitin: 4g

Total Macros:
Protein: 196
Carbs: 145
Fats: 30
Fibre: 18
Calories: 1700

Water Intake:
3.5 litres

Thoughts/Reflections:

6 weeks post shoulder replacement surgery RHS.

Indoor virtual cycle today for cardio.

Yesterday was a write off, on barely 4 hrs sleep. Still made it to gym, but running off fumes. Pushed through.

Today was better, home day, focused on kids and maintaining macros.

Physio has started off on basic exercises, but I don't think he really comprehended my explanation of our much much MORE range of motion I have in this arm compared to last year on the other one.

My stack plus TRT must be assisting. So positive news on that front.

I'm adding in SLU-PP-32 1 mg daily from tomorrow for testing to see if it can increase fat oxidation and energy expenditure, while supporting muscle preservation.

 

[LevButlerov]

Thursday July 9

WORKOUT

Cardio - Virtual Cycling 40min

METRICS/STATS/NUTRITION

Current Compounds:
Test.E - 150mg/week
75mg Mon & Thurs

Current Peptides
Tirzepatide: 7.5mg/week Tuesday
BPC157: 500mcg daily
TB500: 2mg Tues & Thurs
GHK-CU: 2.5mg daily
HGH: 2IU each evening
SLU-PP-332: 1mg daily

Weekly Health Metrics
Weight: 82.8kg
Body Fat %: 21.8
(Measured by Withings Body Smart)

Daily Health Metrics
Sleep Length: 7hrs06min
Sleep Quality: 74%
HRV: 26
RHR: 72
Recovery: Yellow 40%
(Measured by WHOOP)

AM Supplements:
Creatine Mono: 7.5g
NMN - 1000mg
TMG - 1000mg
Omega-3s 1.5g: 1 capsule 3 x daily with meals
Psyllium Husk: 5g
MSM Glucosamine Chondroitin: 4g

PM Supplements:
Collagen: 1 scoop
Probiotics: 1 capsule
Mens multi: 1 capsule
Vitamin C: 1000mg
Creatine mono: 7.5g
Magnesium: 310mg
Psyllium husk: 5g
MSM Glucosamine Chondroitin: 4g

Total Macros:
Protein: 196
Carbs: 145
Fats: 30
Fibre: 18
Calories: 1700

Water Intake:
3.5 litres

Thoughts/Reflections:

6 weeks post shoulder replacement surgery RHS.

Indoor virtual cycle today for cardio.

Yesterday was a write off, on barely 4 hrs sleep. Still made it to gym, but running off fumes. Pushed through.

Today was better, home day, focused on kids and maintaining macros.

Physio has started off on basic exercises, but I don't think he really comprehended my explanation of our much much MORE range of motion I have in this arm compared to last year on the other one.

My stack plus TRT must be assisting. So positive news on that front.

I'm adding in SLU-PP-32 1 mg daily from tomorrow for testing to see if it can increase fat oxidation and energy expenditure, while supporting muscle preservation.

View attachment 265075
View attachment 265076
View attachment 265077

love the meals tasty look! can you bump creatine to 10g?

 

[jdee28]

love the meals tasty look! can you bump creatine to 10g?

@LevButlerov 10g per day....or 10g twice per day?

I currently take 7.5g morning and night with meals, so 15g total

 

[LevButlerov]

@LevButlerov 10g per day....or 10g twice per day?

I currently take 7.5g morning and night with meals, so 15g total

10 grams 2x /day ultimately you want to get to 30 grams @jdee28