Approved Log First Cycle - Testosterone Enanthate Log

[Wtdeuce]

Hi all,
Very new to the forum, feeling very privileged to have all this info and guidance from this community. Planning to start cycling test enanthate 300mg / week as my first cycle, for a lean bulk for 16 weeks

177cm
85kg about 20% body fat
been training for 8 years naturally still sloooowly getting strength gains, not a lot of lean mass gains, only get about 5000 steps at work, LISS stairmaster a part of training routine
Planning a lean bulk 16 weeks with test-e

190g protein, 300g carbs, 100g fat to start off with
Test-E 300mg per week, pin 3 times a week to begin with, then maybe lessen 8 weeks in
AI: Anastrozole 1mg tabs on hand

Sleep 6-7 hours, naturally wake up feeling ok, but really would like more sleep.

Supplements:
Creatine 9g/ day
Tongkat Ali root 400mg/ day
Fadogia stem 600mg/ day
Zinc 50mg/day
Omega3 EPA 1g DHA700mg / day
Magnesium glycinate 200mg/day
psyllium husk

pre-cycle bloods attached and pre-cycle pic first thing in the morning to have a baseline, don’t think I have had oestrogen and E2 tested but it’s my first cycle anyway

U/L/Arm split
Upper

Machine chest press	110kg 8* rep RPE10 110kg 6* rep RPE10 100kg 7* rep RPE10
Incline bar row	40kg 11 rep RPE10 45kg 9*rep RPE10. 45*kg 8*rep RPE10
Machine dips*	140kg 11*/9*/8* rep RPE10 x3
Machine pull downs	90kg 10*/8/7 rep RPE10x3
Lateral dumbbell raise	12.5kg 8*rep RPE10x3
Rear delt fly	*15/20kg 10*/8 rep RPE10 x2
Rear delt cable	10kg 8rep RPE10
Chest fly machine	AMRAP 50/55kg 13/8
Stairs	30 min level 7

Lower

Romanian deadlifts*	140kg 6* rep. 120kg 7* rep x2
Barbell squat	100*kg 4 rep 100kg 5*rep
Abductor*	60kg 12* rep RPE10 70kg 9 rep RPE10 70kg 9 rep RPE10.
Adductor	30kg 9 rep RPE9x2
Seated leg curl	54kg 11 rep RPE9. 68kg 9 rep RPE10 x2
Calf raises	40kg 12* rep RPE9. 50kg 8rep RPE10 x2
stairs	30 min level 7

Arms and abdominal

Preacher curls*	30kg 10*rep RPE10 3 set last set 9rep
Leaning tricep pulldown*	35*kg 9rep RPE10 3 set
Hammer curls	12.5kg 10*/9/9 RPE10x3
Forward tri pulldown curved bar*	32.5kg 11*/10 rep RPE10
Decline abdo crunch AMRAP	12 rep, 10rep, 9 rep
Cable curl	27.5kg 11*rep RPE10. 27.5kg 9rep RPE10
Skullcrushwrs	30kg AMRAP 2 set 35kg 9 and 5(+2 concentric) rep
Sitting crunch	30kg 9* rep x2 set
Stairs	30 min level 7

Never trained my abs directly until a month ago, so getting decent strength gains there
Then rest on 4th day and repeat

Again highly appreciate your time going through this

 

[rizzlekdizzle]

Hey brother - strong legs you got there and chest! I reckon you got a great build to work on here.
I reckon what you should do is also focus on bringing that BF% down to help lower your aromatisation. You seem to have a good bit of cardio in your workouts with the stairs. Have you considered reta to help with the BF?
Your test levels are pretty bloody good for a natty.
A big question is how old are you? As you will need to consider PCT after this
For a first cycle Test only is a good idea, and 300mg is not too crazy but I would suggest 250mg and only 12 weeks, not 16 to allow for a good PCT recovery.

 

[Wtdeuce]

Ah yes forgot about that! I’m 34, was looking to see what a good PCT is as still searching for info for that, trying not to add any more on this cycle but if Reta is recommended I’d definitely consider

 

[jerseyshoremuscles]

For a first cycle I would go testosterone cypionate 200mg a wk for 12 weeks than pct
While you are waiting for test to clear before you start pct you can add an oral like anavar, Stanozolol, or tbol.

 

[Allupfromhere]

Hi all,
Very new to the forum, feeling very privileged to have all this info and guidance from this community. Planning to start cycling test enanthate 300mg / week as my first cycle, for a lean bulk for 16 weeks

177cm
85kg about 20% body fat
been training for 8 years naturally still sloooowly getting strength gains, not a lot of lean mass gains, only get about 5000 steps at work, LISS stairmaster a part of training routine
Planning a lean bulk 16 weeks with test-e

190g protein, 300g carbs, 100g fat to start off with
Test-E 300mg per week, pin 3 times a week to begin with, then maybe lessen 8 weeks in
AI: Anastrozole 1mg tabs on hand

Sleep 6-7 hours, naturally wake up feeling ok, but really would like more sleep.

Supplements:
Creatine 9g/ day
Tongkat Ali root 400mg/ day
Fadogia stem 600mg/ day
Zinc 50mg/day
Omega3 EPA 1g DHA700mg / day
Magnesium glycinate 200mg/day
psyllium husk

pre-cycle bloods attached and pre-cycle pic first thing in the morning to have a baseline, don’t think I have had oestrogen and E2 tested but it’s my first cycle anyway

U/L/Arm split
Upper

Machine chest press	110kg 8* rep RPE10 110kg 6* rep RPE10 100kg 7* rep RPE10
Incline bar row	40kg 11 rep RPE10 45kg 9*rep RPE10. 45*kg 8*rep RPE10
Machine dips*	140kg 11*/9*/8* rep RPE10 x3
Machine pull downs	90kg 10*/8/7 rep RPE10x3
Lateral dumbbell raise	12.5kg 8*rep RPE10x3
Rear delt fly	*15/20kg 10*/8 rep RPE10 x2
Rear delt cable	10kg 8rep RPE10
Chest fly machine	AMRAP 50/55kg 13/8
Stairs	30 min level 7

Lower

Romanian deadlifts*	140kg 6* rep. 120kg 7* rep x2
Barbell squat	100*kg 4 rep 100kg 5*rep
Abductor*	60kg 12* rep RPE10 70kg 9 rep RPE10 70kg 9 rep RPE10.
Adductor	30kg 9 rep RPE9x2
Seated leg curl	54kg 11 rep RPE9. 68kg 9 rep RPE10 x2
Calf raises	40kg 12* rep RPE9. 50kg 8rep RPE10 x2
stairs	30 min level 7

Arms and abdominal

Preacher curls*	30kg 10*rep RPE10 3 set last set 9rep
Leaning tricep pulldown*	35*kg 9rep RPE10 3 set
Hammer curls	12.5kg 10*/9/9 RPE10x3
Forward tri pulldown curved bar*	32.5kg 11*/10 rep RPE10
Decline abdo crunch AMRAP	12 rep, 10rep, 9 rep
Cable curl	27.5kg 11*rep RPE10. 27.5kg 9rep RPE10
Skullcrushwrs	30kg AMRAP 2 set 35kg 9 and 5(+2 concentric) rep
Sitting crunch	30kg 9* rep x2 set
Stairs	30 min level 7

Never trained my abs directly until a month ago, so getting decent strength gains there
Then rest on 4th day and repeat

Again highly appreciate your time going through this

I would say solid set up for a cycle and recomp.... if your health was ready.
Lipids are cooked brother and they're cooked before you have started.

Lower your fat intake, its too high and probably most likely high because of trans and saturated fats looking at your cholesterol.. fix cholesterol first then run your cycle brother.

Welcome to evo

 

[Alice_In_Ironland]

I would say solid set up for a cycle and recomp.... if your health was ready.
Lipids are cooked brother and they're cooked before you have started.

Lower your fat intake, its too high and probably most likely high because of trans and saturated fats looking at your cholesterol.. fix cholesterol first then run your cycle brother.

Welcome to evo

Would be good to see the diet and what sources the 100g fat is coming from

 

[HarleyGuy]

Hi all,
Very new to the forum, feeling very privileged to have all this info and guidance from this community. Planning to start cycling test enanthate 300mg / week as my first cycle, for a lean bulk for 16 weeks

177cm
85kg about 20% body fat
been training for 8 years naturally still sloooowly getting strength gains, not a lot of lean mass gains, only get about 5000 steps at work, LISS stairmaster a part of training routine
Planning a lean bulk 16 weeks with test-e

190g protein, 300g carbs, 100g fat to start off with
Test-E 300mg per week, pin 3 times a week to begin with, then maybe lessen 8 weeks in
AI: Anastrozole 1mg tabs on hand

Sleep 6-7 hours, naturally wake up feeling ok, but really would like more sleep.

Supplements:
Creatine 9g/ day
Tongkat Ali root 400mg/ day
Fadogia stem 600mg/ day
Zinc 50mg/day
Omega3 EPA 1g DHA700mg / day
Magnesium glycinate 200mg/day
psyllium husk

pre-cycle bloods attached and pre-cycle pic first thing in the morning to have a baseline, don’t think I have had oestrogen and E2 tested but it’s my first cycle anyway

U/L/Arm split
Upper

Machine chest press	110kg 8* rep RPE10 110kg 6* rep RPE10 100kg 7* rep RPE10
Incline bar row	40kg 11 rep RPE10 45kg 9*rep RPE10. 45*kg 8*rep RPE10
Machine dips*	140kg 11*/9*/8* rep RPE10 x3
Machine pull downs	90kg 10*/8/7 rep RPE10x3
Lateral dumbbell raise	12.5kg 8*rep RPE10x3
Rear delt fly	*15/20kg 10*/8 rep RPE10 x2
Rear delt cable	10kg 8rep RPE10
Chest fly machine	AMRAP 50/55kg 13/8
Stairs	30 min level 7

Lower

Romanian deadlifts*	140kg 6* rep. 120kg 7* rep x2
Barbell squat	100*kg 4 rep 100kg 5*rep
Abductor*	60kg 12* rep RPE10 70kg 9 rep RPE10 70kg 9 rep RPE10.
Adductor	30kg 9 rep RPE9x2
Seated leg curl	54kg 11 rep RPE9. 68kg 9 rep RPE10 x2
Calf raises	40kg 12* rep RPE9. 50kg 8rep RPE10 x2
stairs	30 min level 7

Arms and abdominal

Preacher curls*	30kg 10*rep RPE10 3 set last set 9rep
Leaning tricep pulldown*	35*kg 9rep RPE10 3 set
Hammer curls	12.5kg 10*/9/9 RPE10x3
Forward tri pulldown curved bar*	32.5kg 11*/10 rep RPE10
Decline abdo crunch AMRAP	12 rep, 10rep, 9 rep
Cable curl	27.5kg 11*rep RPE10. 27.5kg 9rep RPE10
Skullcrushwrs	30kg AMRAP 2 set 35kg 9 and 5(+2 concentric) rep
Sitting crunch	30kg 9* rep x2 set
Stairs	30 min level 7

Never trained my abs directly until a month ago, so getting decent strength gains there
Then rest on 4th day and repeat

Again highly appreciate your time going through this

Welcome to EVO brother!

Nice first post with lots of info. Your liver is in check but lipids are a bit off. You can get your cholesterol in check before the cycle starts with a low fat diet diet (lower than 100g, more like 60-70g) and a good supplement stack. I use N2Guard which is an all in one supplement for guys like us you can find it here: https://www.needtobuildmuscle.com/cycle-support/n2guard/
It has 20+ supplements for all your needs and you can add more fish oils like Omega 3's and Krill oil as well.

Without having plans indicated to run bloodwork mid cycle I'd drop the Test down to 200-250mg so you're not using A-dex blindly based solely on symptoms.

With the goals you have in mind I'd run 225mg Test with Reta at 1mg and you can possibly up it to 3mg. Also, you can start the Reta anytime, it works best over longer periods over 24 weeks. I'd recommend bloodwork 4 weeks into the cycle to check your hormone panel so we can adjust from there.

You have more than enough here to start a log to keep us posted and guide you through the cycle including monitoring your lipids and e2 levels.

HOW and WHY TO LOG?

Why is a Log Journal important?
Accountability, self esteem, and consistency all which lead to RESULTS!

Authoring a log will actually help you way more than just dropping random updates. When you lay it all out week by week you start to see patterns in your body that you won’t catch otherwise.
Other guys here run logs all the time and there’s no privacy issue, nobody is asking for your name or anything personal, it is just training, diet, and how the compound feels.
The feedback you get is also way better because people can follow along and spot things you might miss. It also helps the next guy who is thinking about running the same compound so you are giving back while you learn.
Even if you think you might not stick with it, just starting the log makes it easier to come back and add quick notes. That way you get more out of what you are running instead of keeping it all in your head.

To really guide you we need more info from you:
Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread using a full log journal so our guidance is based on facts you provide.
It will take 15-20 minutes max.
We have 100's of years of experience between us, so you need to post a LOG Journal with your stats (weight, height, age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
Please post a Log Journal ASAP for us

There has been almost a quarter million members on here and almost two million posts with over a thousand podcasts so your Log Journal will be taken care of here! Evolutionary.org is the most visited steroid community in the world (fact!).


Here's how:

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT you will see: +POST THREAD
click that

In Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My testosterone cycle Log
In body: write your planned cycle or cycle you doing now, your diet, training, your body weight, supps, etc and we will help you along on your cycle or help you decide when it's time.

For example: What are your supplements?
Are you taking high doses Vitamin C?
what digestive supps you use?
Apple Cider Vinegar with mother?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Here are examples of LOG Journals you can choose to use as your template:
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums...o-50-years-old-and-transformation-log.108526/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590

P.S. are you listening to our podcast? if not, you should. This podcast is about steroids, sarms, peptides, and bodybuilding:
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https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

P.P.S. download our eBooks and learn more:
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Do you still want to have kids? I recommend becoming as learned as possible on steroids in this order:

1. PCT (after steroid usage how can you come off in a healthy way to get your natural test, hormones and HPTA back up and running)
2. Diet/Supps (we must see you have this dialed in with the proper macros, calories and supplements specific to your goal)
3. Training (we need to make sure you're training is consistent and proper)
4. Steroids (then, if you trust this forum which you should, we will get you squared away for a proper cycle suited and tailored to you)

 

[Allupfromhere]

Would be good to see the diet and what sources the 100g fat is coming from

I agree. Higher fats absolutely have their place, especially in setups like ketosis or in phases where carbs are intentionally kept low. But in most cases they are not paired with high carbs for a reason. Dont take this as me explaining it to you @Alice_In_Ironland i know your knowledge supersedes most and mine includes lol, im just giving some context to the OP

Something to note @Wtdeuce when fats and carbs are both pushed high, total energy intake climbs quickly. Carbs elevate insulin, which is not inherently bad, but in a surplus combined with high dietary fat it creates an environment where storing excess energy becomes very easy. Fat is very efficiently stored when calories are in excess, and you do not need much over maintenance for that to happen.

This becomes even more relevant in someone who does not yet carry a significant amount of muscle mass and is already sitting at a higher body fat level. In that situation, improving body composition and insulin sensitivity should be the priority.

Dropping body fat first tends to improve nutrient partitioning, training performance relative to bodyweight, hormonal profile, and overall health markers. Once leaner, the body is generally in a much better position to utilise calories productively.

For an initial phase, the goal should ideally be:
*Bring body fat down to a healthier range
*Maintain as much muscle as possible
*Accept any muscle gain as a bonus rather than the primary target

In beginners or detrained individuals, some muscle gain during a fat loss phase is realistic, especially with proper protein intake and progressive training. But chasing aggressive muscle growth while still carrying significant body fat often just leads to spinning wheels and unnecessary fat regain.
Get leaner first.
Build the base.
Then push food with purpose.

@HarleyGuy has provided you with a perfect approach and layout brother.

 

[HarleyGuy]

I agree. Higher fats absolutely have their place, especially in setups like ketosis or in phases where carbs are intentionally kept low. But in most cases they are not paired with high carbs for a reason. Dont take this as me explaining it to you @Alice_In_Ironland i know your knowledge supersedes most and mine includes lol, im just giving some context to the OP

Something to note @Wtdeuce when fats and carbs are both pushed high, total energy intake climbs quickly. Carbs elevate insulin, which is not inherently bad, but in a surplus combined with high dietary fat it creates an environment where storing excess energy becomes very easy. Fat is very efficiently stored when calories are in excess, and you do not need much over maintenance for that to happen.

This becomes even more relevant in someone who does not yet carry a significant amount of muscle mass and is already sitting at a higher body fat level. In that situation, improving body composition and insulin sensitivity should be the priority.

Dropping body fat first tends to improve nutrient partitioning, training performance relative to bodyweight, hormonal profile, and overall health markers. Once leaner, the body is generally in a much better position to utilise calories productively.

For an initial phase, the goal should ideally be:
*Bring body fat down to a healthier range
*Maintain as much muscle as possible
*Accept any muscle gain as a bonus rather than the primary target

In beginners or detrained individuals, some muscle gain during a fat loss phase is realistic, especially with proper protein intake and progressive training. But chasing aggressive muscle growth while still carrying significant body fat often just leads to spinning wheels and unnecessary fat regain.
Get leaner first.
Build the base.
Then push food with purpose.

@HarleyGuy has provided you with a perfect approach and layout brother.

Agreed! @Wtdeuce This is one of @Allupfromhere's well articulated and in depth deep dives on the 'why' of your plan. I think we have a good plan for you laid out if you wanted to start a log and we'll take you to the promised land brother!

 

[R.AP]

Hey brother - strong legs you got there and chest! I reckon you got a great build to work on here.
I reckon what you should do is also focus on bringing that BF% down to help lower your aromatisation. You seem to have a good bit of cardio in your workouts with the stairs. Have you considered reta to help with the BF?
Your test levels are pretty bloody good for a natty.
A big question is how old are you? As you will need to consider PCT after this
For a first cycle Test only is a good idea, and 300mg is not too crazy but I would suggest 250mg and only 12 weeks, not 16 to allow for a good PCT recovery.

Second this one! Foundations are there for sure but if you want a long, healthy and productive runway for growth then a decent fat-loss/ tidy up phase would be warranted here.

I'd suggest a lower anabolic load as well to assess response, especially at a higher body fat percentage where there will be more aromatase activity.

 

[LevButlerov]

Hi all,
Very new to the forum, feeling very privileged to have all this info and guidance from this community. Planning to start cycling test enanthate 300mg / week as my first cycle, for a lean bulk for 16 weeks

177cm
85kg about 20% body fat
been training for 8 years naturally still sloooowly getting strength gains, not a lot of lean mass gains, only get about 5000 steps at work, LISS stairmaster a part of training routine
Planning a lean bulk 16 weeks with test-e

190g protein, 300g carbs, 100g fat to start off with
Test-E 300mg per week, pin 3 times a week to begin with, then maybe lessen 8 weeks in
AI: Anastrozole 1mg tabs on hand

Sleep 6-7 hours, naturally wake up feeling ok, but really would like more sleep.

Supplements:
Creatine 9g/ day
Tongkat Ali root 400mg/ day
Fadogia stem 600mg/ day
Zinc 50mg/day
Omega3 EPA 1g DHA700mg / day
Magnesium glycinate 200mg/day
psyllium husk

pre-cycle bloods attached and pre-cycle pic first thing in the morning to have a baseline, don’t think I have had oestrogen and E2 tested but it’s my first cycle anyway

U/L/Arm split
Upper

Machine chest press	110kg 8* rep RPE10 110kg 6* rep RPE10 100kg 7* rep RPE10
Incline bar row	40kg 11 rep RPE10 45kg 9*rep RPE10. 45*kg 8*rep RPE10
Machine dips*	140kg 11*/9*/8* rep RPE10 x3
Machine pull downs	90kg 10*/8/7 rep RPE10x3
Lateral dumbbell raise	12.5kg 8*rep RPE10x3
Rear delt fly	*15/20kg 10*/8 rep RPE10 x2
Rear delt cable	10kg 8rep RPE10
Chest fly machine	AMRAP 50/55kg 13/8
Stairs	30 min level 7

Lower

Romanian deadlifts*	140kg 6* rep. 120kg 7* rep x2
Barbell squat	100*kg 4 rep 100kg 5*rep
Abductor*	60kg 12* rep RPE10 70kg 9 rep RPE10 70kg 9 rep RPE10.
Adductor	30kg 9 rep RPE9x2
Seated leg curl	54kg 11 rep RPE9. 68kg 9 rep RPE10 x2
Calf raises	40kg 12* rep RPE9. 50kg 8rep RPE10 x2
stairs	30 min level 7

Arms and abdominal

Preacher curls*	30kg 10*rep RPE10 3 set last set 9rep
Leaning tricep pulldown*	35*kg 9rep RPE10 3 set
Hammer curls	12.5kg 10*/9/9 RPE10x3
Forward tri pulldown curved bar*	32.5kg 11*/10 rep RPE10
Decline abdo crunch AMRAP	12 rep, 10rep, 9 rep
Cable curl	27.5kg 11*rep RPE10. 27.5kg 9rep RPE10
Skullcrushwrs	30kg AMRAP 2 set 35kg 9 and 5(+2 concentric) rep
Sitting crunch	30kg 9* rep x2 set
Stairs	30 min level 7

Never trained my abs directly until a month ago, so getting decent strength gains there
Then rest on 4th day and repeat

Again highly appreciate your time going through this

welcome to the EVO family @Wtdeuce happy to see you share this log! love your base pics, strong chest and strong arms, good level natty. This is now your official log lets move it forward.

I see your bloods, you said no e2 but do you have budget to test it now? would be VERY important to have it as we dial in the cycle

300mgs of test is a good cycle but ai arimidex you should swap to aromasin, can you do that?

what brand gear are you planning on using?

Supplements:
Creatine 9g/ day
Tongkat Ali root 400mg/ day
Fadogia stem 600mg/ day
Zinc 50mg/day
Omega3 EPA 1g DHA700mg / day
Magnesium glycinate 200mg/day
psyllium husk

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk what dose?

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

 

[Wtdeuce]

Hi everyone thanks for the welcome and appreciate the time taken to respond in such an in-depth way.

Getting more recent bloodwork with E2 and other hormonal panels FSH LH SHBG prolactin done this Friday before I even start the cycle.

I’m OZ based I’d highly and already have test-e and arimidex stock from Sassy’s Pharmaceuticals so likely not changing that due to budget constraints.

Will get more in depth info logged re: diet
Highly appreciate the supplement recos too, as I don’t take any other supplements apart from what I logged
Taking 12g of psyllium husk

 

[Mobster]

Give that you're 20% and are referring to a 'lean bulk' it'd be better if 1) you just add muscle or 2) be leaner to start with. 20% is av joe in the street level

 

[stevesmi]

Hi all,
Very new to the forum, feeling very privileged to have all this info and guidance from this community. Planning to start cycling test enanthate 300mg / week as my first cycle, for a lean bulk for 16 weeks

177cm
85kg about 20% body fat
been training for 8 years naturally still sloooowly getting strength gains, not a lot of lean mass gains, only get about 5000 steps at work, LISS stairmaster a part of training routine
Planning a lean bulk 16 weeks with test-e

190g protein, 300g carbs, 100g fat to start off with
Test-E 300mg per week, pin 3 times a week to begin with, then maybe lessen 8 weeks in
AI: Anastrozole 1mg tabs on hand

Sleep 6-7 hours, naturally wake up feeling ok, but really would like more sleep.

Supplements:
Creatine 9g/ day
Tongkat Ali root 400mg/ day
Fadogia stem 600mg/ day
Zinc 50mg/day
Omega3 EPA 1g DHA700mg / day
Magnesium glycinate 200mg/day
psyllium husk

pre-cycle bloods attached and pre-cycle pic first thing in the morning to have a baseline, don’t think I have had oestrogen and E2 tested but it’s my first cycle anyway

U/L/Arm split
Upper

Machine chest press	110kg 8* rep RPE10 110kg 6* rep RPE10 100kg 7* rep RPE10
Incline bar row	40kg 11 rep RPE10 45kg 9*rep RPE10. 45*kg 8*rep RPE10
Machine dips*	140kg 11*/9*/8* rep RPE10 x3
Machine pull downs	90kg 10*/8/7 rep RPE10x3
Lateral dumbbell raise	12.5kg 8*rep RPE10x3
Rear delt fly	*15/20kg 10*/8 rep RPE10 x2
Rear delt cable	10kg 8rep RPE10
Chest fly machine	AMRAP 50/55kg 13/8
Stairs	30 min level 7

Lower

Romanian deadlifts*	140kg 6* rep. 120kg 7* rep x2
Barbell squat	100*kg 4 rep 100kg 5*rep
Abductor*	60kg 12* rep RPE10 70kg 9 rep RPE10 70kg 9 rep RPE10.
Adductor	30kg 9 rep RPE9x2
Seated leg curl	54kg 11 rep RPE9. 68kg 9 rep RPE10 x2
Calf raises	40kg 12* rep RPE9. 50kg 8rep RPE10 x2
stairs	30 min level 7

Arms and abdominal

Preacher curls*	30kg 10*rep RPE10 3 set last set 9rep
Leaning tricep pulldown*	35*kg 9rep RPE10 3 set
Hammer curls	12.5kg 10*/9/9 RPE10x3
Forward tri pulldown curved bar*	32.5kg 11*/10 rep RPE10
Decline abdo crunch AMRAP	12 rep, 10rep, 9 rep
Cable curl	27.5kg 11*rep RPE10. 27.5kg 9rep RPE10
Skullcrushwrs	30kg AMRAP 2 set 35kg 9 and 5(+2 concentric) rep
Sitting crunch	30kg 9* rep x2 set
Stairs	30 min level 7

Never trained my abs directly until a month ago, so getting decent strength gains there
Then rest on 4th day and repeat

Again highly appreciate your time going through this

@Wtdeuce I'm glad to see you on here man, and welcome to the forum. This is a great setup. I can tell you put in a lot of effort and time in getting this log going.

 

[ceo]

Hi all,
Very new to the forum, feeling very privileged to have all this info and guidance from this community. Planning to start cycling test enanthate 300mg / week as my first cycle, for a lean bulk for 16 weeks

177cm
85kg about 20% body fat
been training for 8 years naturally still sloooowly getting strength gains, not a lot of lean mass gains, only get about 5000 steps at work, LISS stairmaster a part of training routine
Planning a lean bulk 16 weeks with test-e

190g protein, 300g carbs, 100g fat to start off with
Test-E 300mg per week, pin 3 times a week to begin with, then maybe lessen 8 weeks in
AI: Anastrozole 1mg tabs on hand

Sleep 6-7 hours, naturally wake up feeling ok, but really would like more sleep.

Supplements:
Creatine 9g/ day
Tongkat Ali root 400mg/ day
Fadogia stem 600mg/ day
Zinc 50mg/day
Omega3 EPA 1g DHA700mg / day
Magnesium glycinate 200mg/day
psyllium husk

pre-cycle bloods attached and pre-cycle pic first thing in the morning to have a baseline, don’t think I have had oestrogen and E2 tested but it’s my first cycle anyway

U/L/Arm split
Upper

Machine chest press	110kg 8* rep RPE10 110kg 6* rep RPE10 100kg 7* rep RPE10
Incline bar row	40kg 11 rep RPE10 45kg 9*rep RPE10. 45*kg 8*rep RPE10
Machine dips*	140kg 11*/9*/8* rep RPE10 x3
Machine pull downs	90kg 10*/8/7 rep RPE10x3
Lateral dumbbell raise	12.5kg 8*rep RPE10x3
Rear delt fly	*15/20kg 10*/8 rep RPE10 x2
Rear delt cable	10kg 8rep RPE10
Chest fly machine	AMRAP 50/55kg 13/8
Stairs	30 min level 7

Lower

Romanian deadlifts*	140kg 6* rep. 120kg 7* rep x2
Barbell squat	100*kg 4 rep 100kg 5*rep
Abductor*	60kg 12* rep RPE10 70kg 9 rep RPE10 70kg 9 rep RPE10.
Adductor	30kg 9 rep RPE9x2
Seated leg curl	54kg 11 rep RPE9. 68kg 9 rep RPE10 x2
Calf raises	40kg 12* rep RPE9. 50kg 8rep RPE10 x2
stairs	30 min level 7

Arms and abdominal

Preacher curls*	30kg 10*rep RPE10 3 set last set 9rep
Leaning tricep pulldown*	35*kg 9rep RPE10 3 set
Hammer curls	12.5kg 10*/9/9 RPE10x3
Forward tri pulldown curved bar*	32.5kg 11*/10 rep RPE10
Decline abdo crunch AMRAP	12 rep, 10rep, 9 rep
Cable curl	27.5kg 11*rep RPE10. 27.5kg 9rep RPE10
Skullcrushwrs	30kg AMRAP 2 set 35kg 9 and 5(+2 concentric) rep
Sitting crunch	30kg 9* rep x2 set
Stairs	30 min level 7

Never trained my abs directly until a month ago, so getting decent strength gains there
Then rest on 4th day and repeat

Again highly appreciate your time going through this

Bros, I like your abs and arms workout. I like to stack them as well. It's good to work the core; you feel good. @Wtdeuce

 

[Ulter]

Hi all,
Very new to the forum, feeling very privileged to have all this info and guidance from this community. Planning to start cycling test enanthate 300mg / week as my first cycle, for a lean bulk for 16 weeks

177cm
85kg about 20% body fat
been training for 8 years naturally still sloooowly getting strength gains, not a lot of lean mass gains, only get about 5000 steps at work, LISS stairmaster a part of training routine
Planning a lean bulk 16 weeks with test-e

190g protein, 300g carbs, 100g fat to start off with
Test-E 300mg per week, pin 3 times a week to begin with, then maybe lessen 8 weeks in
AI: Anastrozole 1mg tabs on hand

Sleep 6-7 hours, naturally wake up feeling ok, but really would like more sleep.

Supplements:
Creatine 9g/ day
Tongkat Ali root 400mg/ day
Fadogia stem 600mg/ day
Zinc 50mg/day
Omega3 EPA 1g DHA700mg / day
Magnesium glycinate 200mg/day
psyllium husk

pre-cycle bloods attached and pre-cycle pic first thing in the morning to have a baseline, don’t think I have had oestrogen and E2 tested but it’s my first cycle anyway

U/L/Arm split
Upper

Machine chest press	110kg 8* rep RPE10 110kg 6* rep RPE10 100kg 7* rep RPE10
Incline bar row	40kg 11 rep RPE10 45kg 9*rep RPE10. 45*kg 8*rep RPE10
Machine dips*	140kg 11*/9*/8* rep RPE10 x3
Machine pull downs	90kg 10*/8/7 rep RPE10x3
Lateral dumbbell raise	12.5kg 8*rep RPE10x3
Rear delt fly	*15/20kg 10*/8 rep RPE10 x2
Rear delt cable	10kg 8rep RPE10
Chest fly machine	AMRAP 50/55kg 13/8
Stairs	30 min level 7

Lower

Romanian deadlifts*	140kg 6* rep. 120kg 7* rep x2
Barbell squat	100*kg 4 rep 100kg 5*rep
Abductor*	60kg 12* rep RPE10 70kg 9 rep RPE10 70kg 9 rep RPE10.
Adductor	30kg 9 rep RPE9x2
Seated leg curl	54kg 11 rep RPE9. 68kg 9 rep RPE10 x2
Calf raises	40kg 12* rep RPE9. 50kg 8rep RPE10 x2
stairs	30 min level 7

Arms and abdominal

Preacher curls*	30kg 10*rep RPE10 3 set last set 9rep
Leaning tricep pulldown*	35*kg 9rep RPE10 3 set
Hammer curls	12.5kg 10*/9/9 RPE10x3
Forward tri pulldown curved bar*	32.5kg 11*/10 rep RPE10
Decline abdo crunch AMRAP	12 rep, 10rep, 9 rep
Cable curl	27.5kg 11*rep RPE10. 27.5kg 9rep RPE10
Skullcrushwrs	30kg AMRAP 2 set 35kg 9 and 5(+2 concentric) rep
Sitting crunch	30kg 9* rep x2 set
Stairs	30 min level 7

Never trained my abs directly until a month ago, so getting decent strength gains there
Then rest on 4th day and repeat

Again highly appreciate your time going through this

Definitely looks like a good workout routine. @Wtdeuce surprise you've never trained your abs directly. That is something amazing to me.

 

[2Thick]

Hi all,
Very new to the forum, feeling very privileged to have all this info and guidance from this community. Planning to start cycling test enanthate 300mg / week as my first cycle, for a lean bulk for 16 weeks

177cm
85kg about 20% body fat
been training for 8 years naturally still sloooowly getting strength gains, not a lot of lean mass gains, only get about 5000 steps at work, LISS stairmaster a part of training routine
Planning a lean bulk 16 weeks with test-e

190g protein, 300g carbs, 100g fat to start off with
Test-E 300mg per week, pin 3 times a week to begin with, then maybe lessen 8 weeks in
AI: Anastrozole 1mg tabs on hand

Sleep 6-7 hours, naturally wake up feeling ok, but really would like more sleep.

Supplements:
Creatine 9g/ day
Tongkat Ali root 400mg/ day
Fadogia stem 600mg/ day
Zinc 50mg/day
Omega3 EPA 1g DHA700mg / day
Magnesium glycinate 200mg/day
psyllium husk

pre-cycle bloods attached and pre-cycle pic first thing in the morning to have a baseline, don’t think I have had oestrogen and E2 tested but it’s my first cycle anyway

U/L/Arm split
Upper

Machine chest press	110kg 8* rep RPE10 110kg 6* rep RPE10 100kg 7* rep RPE10
Incline bar row	40kg 11 rep RPE10 45kg 9*rep RPE10. 45*kg 8*rep RPE10
Machine dips*	140kg 11*/9*/8* rep RPE10 x3
Machine pull downs	90kg 10*/8/7 rep RPE10x3
Lateral dumbbell raise	12.5kg 8*rep RPE10x3
Rear delt fly	*15/20kg 10*/8 rep RPE10 x2
Rear delt cable	10kg 8rep RPE10
Chest fly machine	AMRAP 50/55kg 13/8
Stairs	30 min level 7

Lower

Romanian deadlifts*	140kg 6* rep. 120kg 7* rep x2
Barbell squat	100*kg 4 rep 100kg 5*rep
Abductor*	60kg 12* rep RPE10 70kg 9 rep RPE10 70kg 9 rep RPE10.
Adductor	30kg 9 rep RPE9x2
Seated leg curl	54kg 11 rep RPE9. 68kg 9 rep RPE10 x2
Calf raises	40kg 12* rep RPE9. 50kg 8rep RPE10 x2
stairs	30 min level 7

Arms and abdominal

Preacher curls*	30kg 10*rep RPE10 3 set last set 9rep
Leaning tricep pulldown*	35*kg 9rep RPE10 3 set
Hammer curls	12.5kg 10*/9/9 RPE10x3
Forward tri pulldown curved bar*	32.5kg 11*/10 rep RPE10
Decline abdo crunch AMRAP	12 rep, 10rep, 9 rep
Cable curl	27.5kg 11*rep RPE10. 27.5kg 9rep RPE10
Skullcrushwrs	30kg AMRAP 2 set 35kg 9 and 5(+2 concentric) rep
Sitting crunch	30kg 9* rep x2 set
Stairs	30 min level 7

Never trained my abs directly until a month ago, so getting decent strength gains there
Then rest on 4th day and repeat

Again highly appreciate your time going through this

@Wtdeuce I like the lower body training. Mixing up both your front and back part of your leg, and also doing your lower leg, and also doing your hips as well. That's a total workout.

 

[ROIDDERS]

Hi everyone thanks for the welcome and appreciate the time taken to respond in such an in-depth way.

Getting more recent bloodwork with E2 and other hormonal panels FSH LH SHBG prolactin done this Friday before I even start the cycle.

I’m OZ based I’d highly and already have test-e and arimidex stock from Sassy’s Pharmaceuticals so likely not changing that due to budget constraints.

Will get more in depth info logged re: diet
Highly appreciate the supplement recos too, as I don’t take any other supplements apart from what I logged
Taking 12g of psyllium husk

Very nice man. We have a lot of guys from Oz on here, so you will feel right at home. @Wtdeuce

 

[LevButlerov]

Hi everyone thanks for the welcome and appreciate the time taken to respond in such an in-depth way.

Getting more recent bloodwork with E2 and other hormonal panels FSH LH SHBG prolactin done this Friday before I even start the cycle.

I’m OZ based I’d highly and already have test-e and arimidex stock from Sassy’s Pharmaceuticals so likely not changing that due to budget constraints.

Will get more in depth info logged re: diet
Highly appreciate the supplement recos too, as I don’t take any other supplements apart from what I logged
Taking 12g of psyllium husk

when are you going to have the bloods done? @Wtdeuce

 

[RoySimpson]

Hi all,
Very new to the forum, feeling very privileged to have all this info and guidance from this community. Planning to start cycling test enanthate 300mg / week as my first cycle, for a lean bulk for 16 weeks

177cm
85kg about 20% body fat
been training for 8 years naturally still sloooowly getting strength gains, not a lot of lean mass gains, only get about 5000 steps at work, LISS stairmaster a part of training routine
Planning a lean bulk 16 weeks with test-e

190g protein, 300g carbs, 100g fat to start off with
Test-E 300mg per week, pin 3 times a week to begin with, then maybe lessen 8 weeks in
AI: Anastrozole 1mg tabs on hand

Sleep 6-7 hours, naturally wake up feeling ok, but really would like more sleep.

Supplements:
Creatine 9g/ day
Tongkat Ali root 400mg/ day
Fadogia stem 600mg/ day
Zinc 50mg/day
Omega3 EPA 1g DHA700mg / day
Magnesium glycinate 200mg/day
psyllium husk

pre-cycle bloods attached and pre-cycle pic first thing in the morning to have a baseline, don’t think I have had oestrogen and E2 tested but it’s my first cycle anyway

U/L/Arm split
Upper

Machine chest press	110kg 8* rep RPE10 110kg 6* rep RPE10 100kg 7* rep RPE10
Incline bar row	40kg 11 rep RPE10 45kg 9*rep RPE10. 45*kg 8*rep RPE10
Machine dips*	140kg 11*/9*/8* rep RPE10 x3
Machine pull downs	90kg 10*/8/7 rep RPE10x3
Lateral dumbbell raise	12.5kg 8*rep RPE10x3
Rear delt fly	*15/20kg 10*/8 rep RPE10 x2
Rear delt cable	10kg 8rep RPE10
Chest fly machine	AMRAP 50/55kg 13/8
Stairs	30 min level 7

Lower

Romanian deadlifts*	140kg 6* rep. 120kg 7* rep x2
Barbell squat	100*kg 4 rep 100kg 5*rep
Abductor*	60kg 12* rep RPE10 70kg 9 rep RPE10 70kg 9 rep RPE10.
Adductor	30kg 9 rep RPE9x2
Seated leg curl	54kg 11 rep RPE9. 68kg 9 rep RPE10 x2
Calf raises	40kg 12* rep RPE9. 50kg 8rep RPE10 x2
stairs	30 min level 7

Arms and abdominal

Preacher curls*	30kg 10*rep RPE10 3 set last set 9rep
Leaning tricep pulldown*	35*kg 9rep RPE10 3 set
Hammer curls	12.5kg 10*/9/9 RPE10x3
Forward tri pulldown curved bar*	32.5kg 11*/10 rep RPE10
Decline abdo crunch AMRAP	12 rep, 10rep, 9 rep
Cable curl	27.5kg 11*rep RPE10. 27.5kg 9rep RPE10
Skullcrushwrs	30kg AMRAP 2 set 35kg 9 and 5(+2 concentric) rep
Sitting crunch	30kg 9* rep x2 set
Stairs	30 min level 7

Never trained my abs directly until a month ago, so getting decent strength gains there
Then rest on 4th day and repeat

Again highly appreciate your time going through this

@Wtdeuce Great update bro! Smashed these workouts!

 

[Wtdeuce]

when are you going to have the bloods done? @Wtdeuce

Should have updated results on Monday hopefully, will post macros and meals then too

 

[LevButlerov]

Should have updated results on Monday hopefully, will post macros and meals then too

waiting

 

[Wtdeuce]

Hi all, still waiting on the E2 but lipids are nicer. In the last week I haven’t started the cycle but I have started this diet since last week.

Day 1

Breakfast (Pre-Gym, Carb-Loaded)

• 3 rice cakes

• 1 banana

• 1 tsp honey

• Optional: 1 scoop whey

P ~25g (if whey), C ~80g, F 0–3g, kcal ~350–400



Lunch

• 200g chicken breast

• 150g cooked rice

• 1 cup steamed broccoli + carrot

• 1 tsp olive oil

P 50g, C 50g, F 7g, kcal 500



Snack / Post-Workout

• 1 Rokeby protein smoothie (500 mL)

P 30g, C 14g, F 3g, kcal 220



Dinner

• 200g roast beef (extra lean)

• 150g roasted sweet potato (minimal oil)

• 1 cup green beans

P 50g, C 50g, F 5g, kcal 450



Night Bowl

• 200g yogurt

• 50g oats

• 15g peanut butter

• 1 tsp honey

P 21g, C 46g, F 22g, kcal 475



Totals Day 1:

• Protein: ~176–181g

• Carbs: ~240–250g

• Fat: ~60g

• Calories: ~2,350 kcal



⸻



Day 2



Breakfast

• 3 rice cakes

• 1 banana

• 1 tsp honey

• 1 scoop whey (optional)

P ~25–30g, C ~80g, F 0–3g, kcal 350–400



Lunch

• 200g extra lean beef mince

• 200g roasted potatoes (minimal oil)

• Side salad + 1 tsp olive oil

P 50g, C 50g, F 8g, kcal 500



Snack / Post-Workout

• 150g Greek yogurt (0–2%)

• 1 tbsp honey

• 1 rice cake

P 15g, C 25g, F 2g, kcal 180



Dinner

• 200g chicken breast

• 150g cooked rice

• 1 cup mixed vegetables

P 50g, C 50g, F 5g, kcal 450



Night Bowl

• 200g Greek Yogurt

• 50g oats

• 60g mixed berries

• 10g almond butter

• 1 tsp maple syrup

P 20g, C 45g, F 17g, kcal 450



Totals Day 2:

• Protein: ~180–185g

• Carbs: ~250g

• Fat: ~60g

• Calories: ~2,350 kcal



⸻



Day 3



Breakfast

• 3 rice cakes + 1 banana + 1 tsp honey

P 25–30g, C 80g, F 0–3g, kcal 350–400



Lunch

• 200g roast chicken

• 150g cooked quinoa

• 1 cup green veg + 1 tsp olive oil

P 50g, C 50g, F 7g, kcal 500



Snack / Post-Workout

• 1 Rokeby protein smoothie

P 30g, C 14g, F 3g, kcal 220



Dinner

• 200g extra lean beef

• 150g roasted sweet potato

• 1 cup green beans

P 50g, C 50g, F 5g, kcal 450



Night Bowl

• 200g Greek Yogurt

• 40g oats

• 10g cocoa powder

• 10g dark chocolate

• 10g peanut butter

P 20g, C 42g, F 20g, kcal 460



Totals Day 3:

• Protein: ~180–185g

• Carbs: ~240–250g

• Fat: ~60g

• Calories: ~2,350–2,400 kcal



⸻



Day 4



Breakfast

• 3 rice cakes + 1 banana + 1 tsp honey



P 25–30g, C 80g, F 0–3g, kcal 350–400



Lunch

• 200g chicken breast

• 150g cooked rice

• 1 cup vegetables

• 1 tsp olive oil

P 50g, C 50g, F 7g, kcal 500



Snack / Post-Workout

• 150g Greek yogurt + 1 tbsp honey + 1 rice cake

P 15g, C 25g, F 2g, kcal 180



Dinner

• 200g roast beef

• 150g roasted sweet potato

• 1 cup veg

P 50g, C 50g, F 5g, kcal 450



Night Bowl

• 200g Greek Yogurt

• 50g oats

• 50g mango/pineapple

• 15g cashew butter

• 1 tsp honey

P 20g, C 46g, F 22g, kcal 480



Totals Day 4:

• Protein: ~180–185g

• Carbs: ~245–255g

• Fat: ~60g

• Calories: ~2,350–2,400 kcal



⸻



Day 5



Breakfast (Pre-Gym)

• 3 rice cakes + 1 banana + 1 tsp honey

P 25–30g, C 80g, F 0–3g, kcal 350–400



Lunch

• 200g extra lean beef mince

• 200g roasted potatoes

• 1 cup veg + 1 tsp olive oil

P 50g, C 50g, F 8g, kcal 500



Snack / Post-Workout

• 1 protein smoothie

P 30g, C 14g, F 3g, kcal 220



Dinner

• 200g chicken breast

• 150g cooked rice

• 1 cup green veg

P 50g, C 50g, F 5g, kcal 450



Night Bowl (Apple Cinnamon Variation)

• 200g Greek Yogurt

• 50g oats

• 1 small apple (~120g)

• 10g almond butter

• Cinnamon + nutmeg

P 21g, C 48g, F 19g, kcal 470



Totals Day 5:

• Protein ~180–185g

• Carbs ~250g

• Fat ~60g

• Calories ~2,350 kcal



⸻



Day 6 & 7



Rotate meals from Days 1–5.

• Keep breakfast carb-loaded pre-gym

• Keep night bowls in variation

• Swap protein sources for variety: chicken, beef, different low calorie spices

• Rotate carb sources: rice, quinoa, sweet potato, potatoes


My intentions are now to be on cycle but to cut and potentially recomp.
As soon as I get my E2 and it’s in range I will pin. Somehow the results aren’t available to me until end of the week which is annoying, not sure if other aussies had the same issue with getting results back. But planning 250mg test e per week, then get another bloods taken in 4 weeks time, for a 12 week cycle, I think it’s sensible but definitely very open to this community’s input

 

[LevButlerov]

Hi all, still waiting on the E2 but lipids are nicer. In the last week I haven’t started the cycle but I have started this diet since last week.

Day 1

Breakfast (Pre-Gym, Carb-Loaded)

• 3 rice cakes

• 1 banana

• 1 tsp honey

• Optional: 1 scoop whey

P ~25g (if whey), C ~80g, F 0–3g, kcal ~350–400



Lunch

• 200g chicken breast

• 150g cooked rice

• 1 cup steamed broccoli + carrot

• 1 tsp olive oil

P 50g, C 50g, F 7g, kcal 500



Snack / Post-Workout

• 1 Rokeby protein smoothie (500 mL)

P 30g, C 14g, F 3g, kcal 220



Dinner

• 200g roast beef (extra lean)

• 150g roasted sweet potato (minimal oil)

• 1 cup green beans

P 50g, C 50g, F 5g, kcal 450



Night Bowl

• 200g yogurt

• 50g oats

• 15g peanut butter

• 1 tsp honey

P 21g, C 46g, F 22g, kcal 475



Totals Day 1:

• Protein: ~176–181g

• Carbs: ~240–250g

• Fat: ~60g

• Calories: ~2,350 kcal



⸻



Day 2



Breakfast

• 3 rice cakes

• 1 banana

• 1 tsp honey

• 1 scoop whey (optional)

P ~25–30g, C ~80g, F 0–3g, kcal 350–400



Lunch

• 200g extra lean beef mince

• 200g roasted potatoes (minimal oil)

• Side salad + 1 tsp olive oil

P 50g, C 50g, F 8g, kcal 500



Snack / Post-Workout

• 150g Greek yogurt (0–2%)

• 1 tbsp honey

• 1 rice cake

P 15g, C 25g, F 2g, kcal 180



Dinner

• 200g chicken breast

• 150g cooked rice

• 1 cup mixed vegetables

P 50g, C 50g, F 5g, kcal 450



Night Bowl

• 200g Greek Yogurt

• 50g oats

• 60g mixed berries

• 10g almond butter

• 1 tsp maple syrup

P 20g, C 45g, F 17g, kcal 450



Totals Day 2:

• Protein: ~180–185g

• Carbs: ~250g

• Fat: ~60g

• Calories: ~2,350 kcal



⸻



Day 3



Breakfast

• 3 rice cakes + 1 banana + 1 tsp honey

P 25–30g, C 80g, F 0–3g, kcal 350–400



Lunch

• 200g roast chicken

• 150g cooked quinoa

• 1 cup green veg + 1 tsp olive oil

P 50g, C 50g, F 7g, kcal 500



Snack / Post-Workout

• 1 Rokeby protein smoothie

P 30g, C 14g, F 3g, kcal 220



Dinner

• 200g extra lean beef

• 150g roasted sweet potato

• 1 cup green beans

P 50g, C 50g, F 5g, kcal 450



Night Bowl

• 200g Greek Yogurt

• 40g oats

• 10g cocoa powder

• 10g dark chocolate

• 10g peanut butter

P 20g, C 42g, F 20g, kcal 460



Totals Day 3:

• Protein: ~180–185g

• Carbs: ~240–250g

• Fat: ~60g

• Calories: ~2,350–2,400 kcal



⸻



Day 4



Breakfast

• 3 rice cakes + 1 banana + 1 tsp honey



P 25–30g, C 80g, F 0–3g, kcal 350–400



Lunch

• 200g chicken breast

• 150g cooked rice

• 1 cup vegetables

• 1 tsp olive oil

P 50g, C 50g, F 7g, kcal 500



Snack / Post-Workout

• 150g Greek yogurt + 1 tbsp honey + 1 rice cake

P 15g, C 25g, F 2g, kcal 180



Dinner

• 200g roast beef

• 150g roasted sweet potato

• 1 cup veg

P 50g, C 50g, F 5g, kcal 450



Night Bowl

• 200g Greek Yogurt

• 50g oats

• 50g mango/pineapple

• 15g cashew butter

• 1 tsp honey

P 20g, C 46g, F 22g, kcal 480



Totals Day 4:

• Protein: ~180–185g

• Carbs: ~245–255g

• Fat: ~60g

• Calories: ~2,350–2,400 kcal



⸻



Day 5



Breakfast (Pre-Gym)

• 3 rice cakes + 1 banana + 1 tsp honey

P 25–30g, C 80g, F 0–3g, kcal 350–400



Lunch

• 200g extra lean beef mince

• 200g roasted potatoes

• 1 cup veg + 1 tsp olive oil

P 50g, C 50g, F 8g, kcal 500



Snack / Post-Workout

• 1 protein smoothie

P 30g, C 14g, F 3g, kcal 220



Dinner

• 200g chicken breast

• 150g cooked rice

• 1 cup green veg

P 50g, C 50g, F 5g, kcal 450



Night Bowl (Apple Cinnamon Variation)

• 200g Greek Yogurt

• 50g oats

• 1 small apple (~120g)

• 10g almond butter

• Cinnamon + nutmeg

P 21g, C 48g, F 19g, kcal 470



Totals Day 5:

• Protein ~180–185g

• Carbs ~250g

• Fat ~60g

• Calories ~2,350 kcal



⸻



Day 6 & 7



Rotate meals from Days 1–5.

• Keep breakfast carb-loaded pre-gym

• Keep night bowls in variation

• Swap protein sources for variety: chicken, beef, different low calorie spices

• Rotate carb sources: rice, quinoa, sweet potato, potatoes


My intentions are now to be on cycle but to cut and potentially recomp.
As soon as I get my E2 and it’s in range I will pin. Somehow the results aren’t available to me until end of the week which is annoying, not sure if other aussies had the same issue with getting results back. But planning 250mg test e per week, then get another bloods taken in 4 weeks time, for a 12 week cycle, I think it’s sensible but definitely very open to this community’s input

I'm not big on lipids as I dont think they matter in lifting as much as when its an old lady lets see your e2

 

[Wtdeuce]

I'm not big on lipids as I dont think they matter in lifting as much as when its an old lady lets see your e2

Finally got it

 

[LevButlerov]

Finally got it

those are hard to read <85 could be 84 could be 15, what lab is this? @Wtdeuce you have e2 sides up or down?

 

[Wtdeuce]

those are hard to read <85 could be 84 could be 15, what lab is this? @Wtdeuce you have e2 sides up or down?

Well I haven’t started the cycle at all cause I was waiting for this result, I just went through my usual GP and got referred to get the blood done at a clinipath. Not sure what you mean by sides up or down?

 

[LevButlerov]

Well I haven’t started the cycle at all cause I was waiting for this result, I just went through my usual GP and got referred to get the blood done at a clinipath. Not sure what you mean by sides up or down?

can you get lcms estrogen test? @Wtdeuce