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Approved Log A Fools Testosterone, Primobolan, HGH Cut-Recomp Cycle Log

@Formulate_Infinity welcome to the EVO family (Evolutionary.org family). Very happy you posted this detailed log.

I want to point out that there is no fools on EVO, no you not anyone else and not even the most new members, why? because we were all newbies at some point and knew nothing. EVO family is all about love and support, so we are here to help you no matter the path you choose bro :)
And also I didnt skim, I read your whole thread, and your math is good on BMR and deficits but it doesn't work like that in real life, real life is more complex. I would start by cutting T3 and HCG out of any cycle, no need iMO and you can drop your testosterone to 300mgs as well.

this is a great start, I'm waiting for your food journal and meal pics
would like to see more about training and cardio as you go, minimum throw up machine you use pics

please keep us updated and stay very strong
Thanks, much appreciated. Completely understand about CICO not matching real life… but it also has been invaluable for someone like me who has always had a love/hate relationship with food. More love than hate previously… lol. Yeah, I will get into the swing of posting more and I definitely want to post my workouts. Just need the time to convert everything from the app I use to a form I can post.
 
Great start to the log man. I am definitely in to follow along. I would look at alternate day fasting as a great way to accelerate fat loss. On another note, anavar at 25mg is too low in my opinion. I would double it.
 
Thanks, much appreciated. Completely understand about CICO not matching real life… but it also has been invaluable for someone like me who has always had a love/hate relationship with food. More love than hate previously… lol. Yeah, I will get into the swing of posting more and I definitely want to post my workouts. Just need the time to convert everything from the app I use to a form I can post.
Well, then you’ll love the beer gut that I just posted. Lol
@Formulate_Infinity alright we are waiting for the food and training updates bro :) and you can consider semaglutide if you have a serious problem with food, @RoidRage69 used it, he seemed to do fine on it.

No matter if you have beer gut or not, we are your EVO family, we are here to support you not judge you. Whats the point of a community if we're judgemental right? we might disagree with some things but we dont judge.

So start sharing more please.
 
Training update:

Today was leg day. Was a good day with an important exception I will get to shortly.

(Reps are with 3RIR and all dumbbell exercises are measured in standard one dumbbell weight).

Walking Lunges: 40lbs x 4 sets = 16/16/12/10
Dumbbell SLDL: 60lbs x 4 sets = 13/12/11/7
Leg Press: 400lbs x 4 sets = 12/10/10/9
Leg Extension: 220lbs x 2; 210 x 2 = 12/11/12/9.

I also threw in some weighted ab work at the end (machine crunch 120lbs x 2 sets = 15/12).

During my last leg press set I felt a “pop” in my left lower back. I finished the rep, so it’s not the back itself but one of the muscles. My lower back is generally tight tonight, mostly from the deadlifts I am sure. I usually do barbell DLs, but I had a more limited gym today. I just took some advil, which I was hoping to avoid. I will see what tomorrow brings and report back.

As luck would have it, I’m scheduled for a deload week starting Tuesday. So, I have back and biceps (and calves) tomorrow and then I’m on lower volume for a week.

Diet:

"It ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward." - “Rocky Balboa”

My guys (and maybe gals, don’t want to assume), today has been a dietary shit show. No way to sugar coat it. No way to give it a positive spin. It just is what it is. I’ve got plenty of excuses, but none of them are good enough. When you’re running compounds it’s at best counterproductive and at worst health sacrificing to not be as careful as possible about your diet. But, life is about moving forward and learning from mistakes. So, that’s what I will try and do. Also, this is the first time this has happened on cycle, so hopefully any long term damage will be minimized.

As penance and as a learning opportunity, I will be posting every meal tomorrow in real time with pictures. Not going to inundate y’all with 4-5 food posts a day every day, but I think it’s necessary tomorrow.

Until then.
 
Training update:

Today was leg day. Was a good day with an important exception I will get to shortly.

(Reps are with 3RIR and all dumbbell exercises are measured in standard one dumbbell weight).

Walking Lunges: 40lbs x 4 sets = 16/16/12/10
Dumbbell SLDL: 60lbs x 4 sets = 13/12/11/7
Leg Press: 400lbs x 4 sets = 12/10/10/9
Leg Extension: 220lbs x 2; 210 x 2 = 12/11/12/9.

I also threw in some weighted ab work at the end (machine crunch 120lbs x 2 sets = 15/12).

During my last leg press set I felt a “pop” in my left lower back. I finished the rep, so it’s not the back itself but one of the muscles. My lower back is generally tight tonight, mostly from the deadlifts I am sure. I usually do barbell DLs, but I had a more limited gym today. I just took some advil, which I was hoping to avoid. I will see what tomorrow brings and report back.

As luck would have it, I’m scheduled for a deload week starting Tuesday. So, I have back and biceps (and calves) tomorrow and then I’m on lower volume for a week.

Diet:

"It ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward." - “Rocky Balboa”

My guys (and maybe gals, don’t want to assume), today has been a dietary shit show. No way to sugar coat it. No way to give it a positive spin. It just is what it is. I’ve got plenty of excuses, but none of them are good enough. When you’re running compounds it’s at best counterproductive and at worst health sacrificing to not be as careful as possible about your diet. But, life is about moving forward and learning from mistakes. So, that’s what I will try and do. Also, this is the first time this has happened on cycle, so hopefully any long term damage will be minimized.

As penance and as a learning opportunity, I will be posting every meal tomorrow in real time with pictures. Not going to inundate y’all with 4-5 food posts a day every day, but I think it’s necessary tomorrow.

Until then.
Much respect for the accountability, I’ll be here for the journey if you need help along the way! 💪🏽
 
As far as the pop goes hopefully it’s just a tendon running over the top of something. Make sure and have a strong core do planks as much as possible, stretch everyday and don’t be afraid to ice multiple areas every week.

Make sure to use perfect form on everything. Slow down your reps and feel the weight. Go lighter if you must while building tendon/ligament strength.
 
Training update:

Today was leg day. Was a good day with an important exception I will get to shortly.

(Reps are with 3RIR and all dumbbell exercises are measured in standard one dumbbell weight).

Walking Lunges: 40lbs x 4 sets = 16/16/12/10
Dumbbell SLDL: 60lbs x 4 sets = 13/12/11/7
Leg Press: 400lbs x 4 sets = 12/10/10/9
Leg Extension: 220lbs x 2; 210 x 2 = 12/11/12/9.

I also threw in some weighted ab work at the end (machine crunch 120lbs x 2 sets = 15/12).

During my last leg press set I felt a “pop” in my left lower back. I finished the rep, so it’s not the back itself but one of the muscles. My lower back is generally tight tonight, mostly from the deadlifts I am sure. I usually do barbell DLs, but I had a more limited gym today. I just took some advil, which I was hoping to avoid. I will see what tomorrow brings and report back.

As luck would have it, I’m scheduled for a deload week starting Tuesday. So, I have back and biceps (and calves) tomorrow and then I’m on lower volume for a week.

Diet:

"It ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward." - “Rocky Balboa”

My guys (and maybe gals, don’t want to assume), today has been a dietary shit show. No way to sugar coat it. No way to give it a positive spin. It just is what it is. I’ve got plenty of excuses, but none of them are good enough. When you’re running compounds it’s at best counterproductive and at worst health sacrificing to not be as careful as possible about your diet. But, life is about moving forward and learning from mistakes. So, that’s what I will try and do. Also, this is the first time this has happened on cycle, so hopefully any long term damage will be minimized.

As penance and as a learning opportunity, I will be posting every meal tomorrow in real time with pictures. Not going to inundate y’all with 4-5 food posts a day every day, but I think it’s necessary tomorrow.

Until then.
@Formulate_Infinity i like that you're being honest bro :) better be honest and truthful so we can work on this as an EVO family

waiting on your meals tomorrow with pics bro :)
 
“Meal” 1.

Just finished an hour of fasted cardio now on my way to the store for some real food.
 

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"A common mistake that people make when trying to design something completely foolproof is to underestimate the ingenuity of complete fools." - The Hitchhiker's Guide to the Galaxy, page 42.

Hello! First, some stats and history about me: 45 years old, a year of consistent lifting (a couple decades of inconsistent lifting). Lost 70lbs over the last year. Started at 300lbs over 45% bf and now am at 233 and about 19-20% (last DEXA says 17.5… but I think that’s fake news… pics and DEXA results to follow). Been on TRT for six months. Have completed one mini cycle of 400 test 200 primo to test the waters. Making a shift in my current cycle as is explained more below.
  • The initial mini-cycle
I just finished a short stint with… Tren… and 250 test and 140 primo (for E2 control). Started Tren Ace at 25mg a day for a week and then moved up to gauge tolerance. Ended up at 350 a week and I have to say, I get why people love the stuff. I also didn’t have many of the sides you hear about, but I also wasn’t on it for very long. Sleep took a hit, cardio capacity tanked, and HDL dropped through the floor even with the fairly aggressive supplement/medication stack I put in place in an attempt at mitigating the damage. Libido also went nuts. I have to say, even in the four-ish weeks I ran it, size and strength went up, fat went down, and scale didn’t budge. I have another DEXA scheduled next week, which should give me some additional insights.
  • The Goal and Plan
Real talk - I have an epic beach vacation starting in 9 weeks. For the first time ever, I have a chance at something approaching abs for my beach vacation. They will be mine, oh yes, they will be mine. So, that’s my deadline and it will happen.
  • Math and physics are the true enemies.
My TDEE is about 3,000. And my goal is 12% body fat. Based on the math I had ChatGPT do for me, I need to lose 20lbs to hit 12% body fat assuming I am currently 20% body fat. To lose 20lbs, I need to have a deficit of 70,000 calories over the next 9 weeks, which comes out to ~7,700 calorie deficit per week or ~1,100 per day, which is pretty aggressive. Doable, but aggressive. What is certain is that it a near impossibility that I would gain much if any muscle on that steep of a daily deficit. Which got me thinking, is there a better way?
  • Transitioning to a more rational approach (I hope).
So, I actually seriously considered running Tren at a 1,100kcal deficit and hope the recomp gods smiled on me until I came across this amazing thread:

Thread 'Why fasting helps you live longer, helps build more muscle. and my prolong fast LOG' By stevesmi

This got me thinking, could I design a fairly aggressive cut that also had the potential to allow me to add some muscle mass? So, my idea is to run two 36ish hour fasts a week, which would do most of the caloric deficit work for the week allowing me to eat at a modest deficit on my eating days. The fasting days would be my active rest days.

Now, enter the math again (I’m so sorry). Assuming my TDEE is 3000, then I get to a 6,000kcal deficit per week just by fasting two days. That means I would only need a 2,700 calorie deficit the remaining days, which comes out to ~500kcal deficit the other 5 days a week.

Given that math, the schedule will look something like the following:

Monday - 500kcal below maintenance (first meal 5:30am);

Tuesday - 500kcal below maintenance (last meal at 7pm);

Wednesday - Fast (active rest);

Thursday - 500kcal below maintenance (first meal 5:30am);

Friday - 500kcal below maintenance (last meal 7pm);

Saturday - Fast (active rest).

M, T, Th, Fr, Su, are lifting days. Z2 cardio three days a week and minimum 12k steps everyday.
  • Proposed Cut Cycle
500 Test E per week (pinned EOD);

300 Primo E per week (pinned EOD);

25mg Pharma Anavar per day (12.5 AM and PM);

300IU HCG 3X a week;

2 IU HGH a day before bed.

I considered continuing running a lower dose Tren (~150 a week) instead of Var for its nutrient partitioning/recomp magic but I also understand that Tren and fasting do not mix. Open to anyone’s thoughts on this.

Other items on hand:

Mast - but greatly prefer primo unless the consensus goes the other way significantly.

T3 - Considering 25mcg a day

Cardarine - Considering 10mg a day
  • Ancillaries/Supplements/medications:
Things I have on hand just in case:

AI (primo does the work of E2 control for me); and

Nolvadex (haven’t ever needed it, but when you do, you do).

My medications and supplements are divided into a four time a day schedule AM (pre-workout), Lunch, Dinner, PM (pre-bed).

AM:

5mg Tadalafil;

100mg P5P (may discontinue or go EOD if no Tren);

5,000 IU Vitamin D;

NAD+ (100mg Nicotinamide Riboside Chloride);

Green Tea Extract.

Lunch:

1,000mg NAC;

100mg CoQ10

1g Fish Oil

Multivitamin

20mg Telmisartan (for both BP and longevity purposes)

500mg Metformin (for insulin control and longevity purposes)

Dinner:

500mg TUDCA

1g Fish Oil

500mg Niacin

500mg Metformin

1g Citrus Bergamot

Injectable Glutathione 100mg (5 on 2 off)

PM:

5mg rosuvastatin

Gorilla Dream

25mg DHEA

5mg Pregnenalone

As needed:

CBD and Ashwaganda for any anxiety or overstimulated issues;

25m Hydroxyzine for sleep management

Would be interested in seeing what I can get rid of from the above if I went N2Guard as everyone on here recommends it). I value control, but I also value simplicity.

Diet:

Maintenance calories ~3,000

Maintenance macros: ~220p, 350c, 65f

Sample day of eating/schedule:

5:00am - Wake up

5:30am - 3X coffee with 1x tsp half and half per coffee; 1/2 cup rolled oats in almond milk (overnight oats), 1 tbsp chia seeds, either 200g of 0% Fage Greek yogurt or casein protein shake. Pin AAS.

6:45am - 30 minute walk with wife/dog

8:00am - ~60 minute workout (PPL 5x a week), intra workout shake (two scoops whey, 2 tbps maple syrup) - drink 1/2 during workout, finish post workout.

9:30am - work

10:30 am - chicken breast, farro or rice, vege (for all meals my go to sauces are A1, chalula, siracha, soy sauce, or mustard)

12pm - lunch (slightly bigger version of 10:30 meal). Sometimes this becomes a half cheat meal due to work but I still hit my overall macros-just make adjustments elsewhere.

2pm - snack (protein bar/protein chips/small 100kcal bag of jerky - my one big non “clean” indulgence).

6pm - dinner (same as the above meals)

8pm - casein shake if I need the protein macros still. If not, skip.

9:30pm - Pin HGH

10pm ish - sleep.

——

Tracking - I have been getting DEXA scans once a month and will post the last three here (first two pre-cycle, third one was 2 weeks into low Tren mini-cycle).

I will post the following as I go:

Heavily redacted progress pics;
Food journal and meal pics; and
Redacted DEXA scans from end of December, end of January, end of Feb, end of March, and (soon) end of April, May, and June.

Thanks in advance for reading (or skimming) this wall of text. Happy to hear any constructive comments folks have.
Following this one. Keep yourself accountable
 
Meal 2:

~ 6oz Turkey, fried egg, 2 tbs guacamole, small banana, and a large coffee (no sugar) with some soy milk.

Meal Macro Breakdown: 59g protein, 52g carbs, 21g fat.

Running total: 101p, 40c, 24f (800 kcal).
@Formulate_Infinity good meal very clean but use almond milk bro

Lunch (Meal 4):

Greek Salad with Turkey and two mini pita breads: 33p, 30c, 10f.

Running Total: 1150 kcal, 134p, 70c, 35f.
replace the bread with some oats can you?

Snack: 1 quest bar and… 10 peanut M&M’s. Related note, TIL 10 peanut M&M’s are 100 calories! My word. Yes, I know this isn’t optimal.

22p, 36c, 12f

Running total: 1430kcal, 156p, 106c, 47f.
thank you for being honest bro :) we appreciate it
but we need to change this out
can you get a protein bar instead? like quest
 
@Formulate_Infinity good meal very clean but use almond milk bro


replace the bread with some oats can you?


thank you for being honest bro :) we appreciate it
but we need to change this out
can you get a protein bar instead? like quest
Thanks for the feedback this is helpful. The almond milk is an easy change. There was a quest bar in there… but think the M&Ms distracted you. 😂

I’m traveling now, so it’s not optimal. I need to figure out how to travel better, but I don’t do it a lot so it’s not typically an issue. Sitting down for dinner. Will post it soon.
 
i'm not a fan of these milk substitues. you cannot milk an almond or soy right? they are just processed junk. if you want something like that switch to natural raw coconut water.

also quest bars are the devil. they contain sucralose. the brain and gut damage from sucralose is well documented. if you insist a bar make ur own from raw honey and raw nuts
 
i'm not a fan of these milk substitues. you cannot milk an almond or soy right? they are just processed junk. if you want something like that switch to natural raw coconut water.

also quest bars are the devil. they contain sucralose. the brain and gut damage from sucralose is well documented. if you insist a bar make ur own from raw honey and raw nuts
Is there a resource for what I can only call the “best of the worst” options. Ideally, I make everything at home, whole food, weighed and measured. And I got where I am by eating that way 90% of the time. How do folks deal with the other 10%? I can’t be the only one that runs into this from time to timez
 
“Well it didn't go down quite the way we planned it.
We made mistakes, took some things for granted.
We've come this far we've got to see it through.
And if we're gonna make it baby.
If we're gonna make it baby.
We've still got some work to do.” Work to Do by America.

Final meal:

Ceaser salad w/o dressing and beef tenderloin. I ended up eating the beef and tried to remove the 40 pounds of Parmesan they put on this thing. I eventually just gave up and stoped eating. Oh, I was able to avoid the croutons.

Meal stats: 39p, 4c, 17f (I purposely overestimated the cheese… in reality, probably wasn’t half why I calculated).

Also, not pictured another fair life protein shake. I really can’t wait to get home.

Today final: 2000 kcal, 236p, 120c, 67f.

On the whole, not bad as far as raw macro value and caloric deficit. Obviously, I have some work to do on both some big picture items and some fine tuning as well. Really, I think I just need to get comfortable with the idea of not eating when there aren’t any good options available.

Thanks for the feedback everyone. Onward.
 

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Is there a resource for what I can only call the “best of the worst” options. Ideally, I make everything at home, whole food, weighed and measured. And I got where I am by eating that way 90% of the time. How do folks deal with the other 10%? I can’t be the only one that runs into this from time to timez
download the yuka app. scan your products. the amount of junk in our foods is a big problem.

there are healthier protein bars out there you just have to look for them.
 
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