Approved Log First Testosterone only Cycle Log

[Stotty]

Hey everyone first log

First test cycle

Stats and background

Age: 22

Height: 180cm

Weight: 75kg

Training: 2 years

Current focus: Building as much muscle as possible while also staying healthy ish

Training split

Chest and back:

Unilateral machine lat pulldown

Single arm cable row

Chest supported row

Plate loaded incline chest press

Pec deck

Ab crunch



Arms and shoulders:

Nautilus compound tricep machine

Preacher curl

Rope tricep push downs

Rope hammer curls

Seated lateral raise machine

Standing calf raise



Quad focused leg day:

Hack squat

Leg press

Leg extension

Seated hamstring curl machine

Ab crunch



Push:

Plate loaded incline chest press

Pec deck

Nautilus compound tricep machine

Rope tricep push downs

Seated lateral raise machine

Standing calf raise



Pull:

Unilateral machine lat pulldown

Single arm cable row

Chest surrported row

Preacher curl

Rope Hammer curl

Ab crunch



Hamstring focused leg day:

RDL

Lying hamstring curls

Pendulum squats

Adductors

Standing calf raise


REST and repeat


Cardio: currently not doing cardio but hit over 10k steps everyday day.


Nutrition and recovery:

Caliores: 3530

Protein: 177

Carbs: 515

Fats: 81

Sleep: 7-9 hours

Supplements

Omega 3, vitamin d, magnesium


Cycle overview

Compound: test e

Dose: 70mg every 2 days



Currently week 7 of cycle around weeks 4-5 I noticed nipple sensitivity and puffiness so I introduced arimedex 0.25mg every 2 days and 60mg raloxifene symptoms settled quickly. Got bloods pre cycle and have just received my 2nd set of bloods, im still learning and have an idea what to do next just seeking advice on what you would do next and any advice in general

Attached files is physique at the moment yes I know my posing is trash
And will upload pre cycle bloods and week 7 bloods

Let me know if u need anymore info thanks in advanced

 

[Stotty]

Pre cycle bloods

 

[Stotty]

More of pre cycle bloods

 

[Stotty]

Week 7 bloods

 

[Allupfromhere]

Hey everyone first log

First test cycle

Stats and background

Age: 22

Height: 180cm

Weight: 75kg

Training: 2 years

Current focus: Building as much muscle as possible while also staying healthy ish

Training split

Chest and back:

Unilateral machine lat pulldown

Single arm cable row

Chest supported row

Plate loaded incline chest press

Pec deck

Ab crunch



Arms and shoulders:

Nautilus compound tricep machine

Preacher curl

Rope tricep push downs

Rope hammer curls

Seated lateral raise machine

Standing calf raise



Quad focused leg day:

Hack squat

Leg press

Leg extension

Seated hamstring curl machine

Ab crunch



Push:

Plate loaded incline chest press

Pec deck

Nautilus compound tricep machine

Rope tricep push downs

Seated lateral raise machine

Standing calf raise



Pull:

Unilateral machine lat pulldown

Single arm cable row

Chest surrported row

Preacher curl

Rope Hammer curl

Ab crunch



Hamstring focused leg day:

RDL

Lying hamstring curls

Pendulum squats

Adductors

Standing calf raise


REST and repeat


Cardio: currently not doing cardio but hit over 10k steps everyday day.


Nutrition and recovery:

Caliores: 3530

Protein: 177

Carbs: 515

Fats: 81

Sleep: 7-9 hours

Supplements

Omega 3, vitamin d, magnesium


Cycle overview

Compound: test e

Dose: 70mg every 2 days



Currently week 7 of cycle around weeks 4-5 I noticed nipple sensitivity and puffiness so I introduced arimedex 0.25mg every 2 days and 60mg raloxifene symptoms settled quickly. Got bloods pre cycle and have just received my 2nd set of bloods, im still learning and have an idea what to do next just seeking advice on what you would do next and any advice in general

Attached files is physique at the moment yes I know my posing is trash
And will upload pre cycle bloods and week 7 bloods

Let me know if u need anymore info thanks in advanced

Wow brother! Do i feel you a little young still yes.. however.

This is by far the most sensible and well thought out first cycle i have seen on evo in fuck know how long! Hats off to ya you obviously have a sharp head on your shoulders and im dead keen to help you achieve your goals here.


First up e2 is too low now just move adex back to .25mg twice weekly.

All you supps post the dosage and frequency for all of them.

Bloods look good

Post up exact day of eating with quantities so i can accurately measure your macros.

Hows,

Sleep?
Fatigue?
Energy?
Gym performance?
Electrolytes?

What app do you track on?

Lets get all this in check and then we look to see if we push your gear up.

Welcome to evo brother!!


@LevButlerov this will be a good one!

 

[Kopite67]

Hey everyone first log

First test cycle

Stats and background

Age: 22

Height: 180cm

Weight: 75kg

Training: 2 years

Current focus: Building as much muscle as possible while also staying healthy ish

Training split

Chest and back:

Unilateral machine lat pulldown

Single arm cable row

Chest supported row

Plate loaded incline chest press

Pec deck

Ab crunch



Arms and shoulders:

Nautilus compound tricep machine

Preacher curl

Rope tricep push downs

Rope hammer curls

Seated lateral raise machine

Standing calf raise



Quad focused leg day:

Hack squat

Leg press

Leg extension

Seated hamstring curl machine

Ab crunch



Push:

Plate loaded incline chest press

Pec deck

Nautilus compound tricep machine

Rope tricep push downs

Seated lateral raise machine

Standing calf raise



Pull:

Unilateral machine lat pulldown

Single arm cable row

Chest surrported row

Preacher curl

Rope Hammer curl

Ab crunch



Hamstring focused leg day:

RDL

Lying hamstring curls

Pendulum squats

Adductors

Standing calf raise


REST and repeat


Cardio: currently not doing cardio but hit over 10k steps everyday day.


Nutrition and recovery:

Caliores: 3530

Protein: 177

Carbs: 515

Fats: 81

Sleep: 7-9 hours

Supplements

Omega 3, vitamin d, magnesium


Cycle overview

Compound: test e

Dose: 70mg every 2 days



Currently week 7 of cycle around weeks 4-5 I noticed nipple sensitivity and puffiness so I introduced arimedex 0.25mg every 2 days and 60mg raloxifene symptoms settled quickly. Got bloods pre cycle and have just received my 2nd set of bloods, im still learning and have an idea what to do next just seeking advice on what you would do next and any advice in general

Attached files is physique at the moment yes I know my posing is trash
And will upload pre cycle bloods and week 7 bloods

Let me know if u need anymore info thanks in advanced

Welcome to Evo young Brother. Yes, I agree with @Allupfromhere that you are a bit on the young side, however you have come to the right place for the right advice and I commend you for that.
I will leave the science-y side of things to my most learned brother and focus on your program. Exercises look good but there is no mention of set, reps, frequency, length of time each session takes. Having this info will help the food, Supplements and other side of things. Once again welcome to the Evo Family

 

[Stotty]

Wow brother! Do i feel you a little young still yes.. however.

This is by far the most sensible and well thought out first cycle i have seen on evo in fuck know how long! Hats off to ya you obviously have a sharp head on your shoulders and im dead keen to help you achieve your goals here.


First up e2 is too low now just move adex back to .25mg twice weekly.

All you supps post the dosage and frequency for all of them.

Bloods look good

Post up exact day of eating with quantities so i can accurately measure your macros.

Hows,

Sleep?
Fatigue?
Energy?
Gym performance?
Electrolytes?

What app do you track on?

Lets get all this in check and then we look to see if we push your gear up.

Welcome to evo brother!!


@LevButlerov this will be a good one!

Okay will start doing .25mg twice weekly

Supplements
Omega 3s: 3g every morning with breakfast
Vitamin d: 2000iu every morning with breakfast
Magnesium: 300mg every night before bed

Full day of eating
Meal 1: 70 grams of sourdough mother stone brand, 50 grams of baby spinach, 5 700gram eggs, electrolytes drink with bcaas xtend brand

Meal 2: 400 grams sweet potato, 200 grams lean beef mince, 1 gram pink salt, 40 grams peri peri Nandos bbq sauce

Pre workout meal 3: 8 thin rice cakes Woolworths brand, 60 grams honey capilano brand, 100 grams pitted dates Woolworths brand, 1 gram pink salt

Intra workout: 50 grams cluster dextrin emraid labs brand

Meal 4: 300 grams chicken breast, 100 grams pineapple, 250 grams cooked rice, 1 gram pink salt

Meal 5 smoothie: 100 grams coconut water cocobella brand, 200 grams coconut yogurt vanilla cocobella brand , 100 grams frozen blueberries Woolworths brand, 100 grams frozen banana creative gourmet brand

Sleep: I get good quality sleep I get 8-9 hours most nights and 7 hours sometimes

Fatigue: it’s been good so far recovery has been solid

Energy: has been good feeling consistent day to day, no issues in the gym or outside of it

Gym performance: has been amazing strength is going up a lot and sessions feel strong

Electrolytes: sodium 3,300, potassium 4,600

I track all my meals on my fitness pal I eat the same thing everyday

And thanks for welcoming me I appreciate it

 

[Stotty]

Welcome to Evo young Brother. Yes, I agree with @Allupfromhere that you are a bit on the young side, however you have come to the right place for the right advice and I commend you for that.
I will leave the science-y side of things to my most learned brother and focus on your program. Exercises look good but there is no mention of set, reps, frequency, length of time each session takes. Having this info will help the food, Supplements and other side of things. Once again welcome to the Evo Family

All exercises I do one warm up set and 3 working sets all sets are 8-10reps, I train Sunday to Thursday rest on Fridays and not completely sure on length of time I’m at the gym but easily in the gym for 1hour and half to 2 hours

appreciate the welcome good to be here looking forward to learning and contributing

 

[LevButlerov]

Hey everyone first log

First test cycle

Stats and background

Age: 22

Height: 180cm

Weight: 75kg

Training: 2 years

Current focus: Building as much muscle as possible while also staying healthy ish

Training split

Chest and back:

Unilateral machine lat pulldown

Single arm cable row

Chest supported row

Plate loaded incline chest press

Pec deck

Ab crunch



Arms and shoulders:

Nautilus compound tricep machine

Preacher curl

Rope tricep push downs

Rope hammer curls

Seated lateral raise machine

Standing calf raise



Quad focused leg day:

Hack squat

Leg press

Leg extension

Seated hamstring curl machine

Ab crunch



Push:

Plate loaded incline chest press

Pec deck

Nautilus compound tricep machine

Rope tricep push downs

Seated lateral raise machine

Standing calf raise



Pull:

Unilateral machine lat pulldown

Single arm cable row

Chest surrported row

Preacher curl

Rope Hammer curl

Ab crunch



Hamstring focused leg day:

RDL

Lying hamstring curls

Pendulum squats

Adductors

Standing calf raise


REST and repeat


Cardio: currently not doing cardio but hit over 10k steps everyday day.


Nutrition and recovery:

Caliores: 3530

Protein: 177

Carbs: 515

Fats: 81

Sleep: 7-9 hours

Supplements

Omega 3, vitamin d, magnesium


Cycle overview

Compound: test e

Dose: 70mg every 2 days



Currently week 7 of cycle around weeks 4-5 I noticed nipple sensitivity and puffiness so I introduced arimedex 0.25mg every 2 days and 60mg raloxifene symptoms settled quickly. Got bloods pre cycle and have just received my 2nd set of bloods, im still learning and have an idea what to do next just seeking advice on what you would do next and any advice in general

Attached files is physique at the moment yes I know my posing is trash
And will upload pre cycle bloods and week 7 bloods

Let me know if u need anymore info thanks in advanced

Pre cycle bloods

More of pre cycle bloods

Week 7 bloods

welcome to the EVO family fully @Stotty to start you look good lean tight and strong, really dialing in.

On the cycle, your e2 is too low, cut the arimidex and swap to aromasin 10mgs/week 5/5 doses
for raloxifene drop to 20mgs/ed

Please share more day to day information with us. Your training and food and supps too general.

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.

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

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

 

[Stotty]

welcome to the EVO family fully @Stotty to start you look good lean tight and strong, really dialing in.

On the cycle, your e2 is too low, cut the arimidex and swap to aromasin 10mgs/week 5/5 doses
for raloxifene drop to 20mgs/ed

Please share more day to day information with us. Your training and food and supps too general.

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.

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

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

Thanks for the welcome appreciate it

Okay will do, why do u choose aromasin over arimedex ?

Diet
Meal 1: 70 grams of sourdough mother stone brand, 50 grams of baby spinach, 5 700gram eggs, electrolytes drink with bcaas xtend brand
Caliores: 546
Protein: 45.9g
Carbs: 36.6g
Fats: 26.2g
Sodium: 978mg
Potassium: 811mg

Meal 2: 400 grams sweet potato, 200 grams lean beef mince, 1 gram pink salt, 40 grams peri peri Nandos bbq sauce
Caliores: 739
Protein: 37.3g
Carbs: 93.3g
Fats: 20.7g
Sodium: 1014mg
Potassium: 1348mg

Pre workout meal 3: 8 thin rice cakes Woolworths brand, 60 grams honey capilano brand, 100 grams pitted dates Woolworths brand, 1 gram pink salt
Caliores: 706
Protein: 6.4g
Carbs: 167.2g
Fats: 2.3g
Sodium: 439.2mg
Potassium: 730mg


Intra workout: 50 grams cluster dextrin emraid labs brand
Caliores: 192
Carbs: 48.5g

Meal 4: 300 grams chicken breast, 100 grams pineapple, 250 grams cooked rice, 1 gram pink salt
Caliores: 824
Protein: 77.5g
Carbs: 97.6g
Fats: 12g
Sodium: 742mg
Potassium: 1111mg

Meal 5 smoothie: 100 grams coconut water cocobella brand, 200 grams coconut yogurt vanilla cocobella brand , 100 grams frozen blueberries Woolworths brand, 100 grams frozen banana creative gourmet brand
Caliores: 440
Protein:3.6g
Carbs:62.2g
Fats: 17.6g
Sodium: 56.2mg
Potassium: 593.2mg

forgot to add that I have lactose free low fat milk 200ml for coffee
Caliores: 85
Protein: 6.6g
Carbs: 9.6g
Fats: 2.2g
Sodium: 80mg

As for timing for my meals meal 1 is always at 7am and for meal 2 I eat that 2 hours before the gym but I go to the gym straight after work and I finish work at different times throughout the week Monday, Tuesday and Friday I eat meal 2 at 3:30pm, Wednesday and Thursday I eat meal 2 at 1pm, Saturday and Sunday I eat meal 2 around 12pm, for meal 3 monday, Tuesday and Friday i eat at 5:30pm, Wednesday and Thursday I eat meal 3 at 3pm, Saturday and Sunday at 2pm, intra workout 30 mins after meal 3 sipping throughout workout, meal 4 Monday Tuesday Friday I eat at 8 pm, Wednesday Thursday I eat at 6pm, Saturday Sunday I eat at 5pm, meal 5 Monday Tuesday Friday I eat at 8:30, Wednesday Thursday at 7, Saturday, Sunday I eat at 6 pm

Training
Chest and back:
Unilateral machine lat pulldown
10kg plate warm up
22.7kg plates 7 reps
20kg plate 8 reps
20kg plate 7 reps

Single arm cable row
12kg warm up
27kg 7 reps
22kg 8 reps
19.7kg 8 reps

Chest supported row
20kg warm up
55kg 8 reps
55kg 7 reps
50kg 8 reps

Plate loaded incline chest press
18kg plates warm up
80kg plates 7 reps
75.4kg plates 8 reps
71 kg plates 7 reps

Pec deck
20kg warm up
69kg 9 reps
69kg 8 reps
62.4kg 8 reps

Ab crunch
Not 100% sure cause it doesn’t say weight on machine just letters



Arms and shoulders:
Nautilus compound tricep machine
20kg warm up
42.5kg 9 reps
42.5kg 7 reps
40kg 8 reps

Preacher curl
10kg plate warm up
25kg plates 8 reps
22.5kg plates 9 reps
22.5kg plates 6 reps

Rope tricep push downs
9kg warm up
18.2kg 7 reps
17kg 8 reps
15kg 9 reps

Rope hammer curls
22kgs 9 reps
22kgs 7 reps
20kg 8 reps

Seated lateral raise machine
18kg warm up
50kg 9 reps
50kg 7 reps
45kg 8 reps

Standing calf raise
40 warm
120kg 8 reps
100kg 10 reps
100kg 9 reps



Quad focused leg day:
Hack squat
Machine warm up
40kg plates 7 reps
35kg plates 7 reps
30kg plates 7 reps

Leg press
40kg plates warm up
120kg plates 6 reps
100kg plates 8 reps
90kg plates 8 reps

Leg extension
81.4kg 8 reps
77kg 8 reps
77kg 7 reps

Seated hamstring curl machine
30kg warm up
50kg 7 reps
43kg 9 reps
43kg 7 reps

Ab crunch
SAME AS ABOVE


Push:
Plate loaded incline chest press
Pec deck
Nautilus compound tricep machine
Rope tricep push downs
Seated lateral raise machine
Standing calf raise
SAME AS ABOVE



Pull:
Unilateral machine lat pulldown
Single arm cable row
Chest surrported row
Preacher curl
Rope Hammer curl
Ab crunch
SAME AS ABOVE


Hamstring focused leg day:
RDL
20kg plate warm
40kg plates 7 reps
35kg plates 7 reps
30kg plates 8 reps

Lying hamstring curls
Not sure again will have to check next time I’m at gym because the plates just go 1,2,3,4,5

Pendulum squats
Machine warm up
25kgs plates 5 reps
20kg plates 9 reps
20kg plates 6 reps

Adductors
50kg 7 reps
46kg 7 reps
41kg 7 reps

Standing calf raise
Same as above

REST and repeat

I do 0 cardio I hit over 10k steps a day everyday

And I don’t take any of those supplements do u suggest I should start taking them ?

 

[Kopite67]

Thanks for the welcome appreciate it

Okay will do, why do u choose aromasin over arimedex ?

Diet
Meal 1: 70 grams of sourdough mother stone brand, 50 grams of baby spinach, 5 700gram eggs, electrolytes drink with bcaas xtend brand
Caliores: 546
Protein: 45.9g
Carbs: 36.6g
Fats: 26.2g
Sodium: 978mg
Potassium: 811mg

Meal 2: 400 grams sweet potato, 200 grams lean beef mince, 1 gram pink salt, 40 grams peri peri Nandos bbq sauce
Caliores: 739
Protein: 37.3g
Carbs: 93.3g
Fats: 20.7g
Sodium: 1014mg
Potassium: 1348mg

Pre workout meal 3: 8 thin rice cakes Woolworths brand, 60 grams honey capilano brand, 100 grams pitted dates Woolworths brand, 1 gram pink salt
Caliores: 706
Protein: 6.4g
Carbs: 167.2g
Fats: 2.3g
Sodium: 439.2mg
Potassium: 730mg


Intra workout: 50 grams cluster dextrin emraid labs brand
Caliores: 192
Carbs: 48.5g

Meal 4: 300 grams chicken breast, 100 grams pineapple, 250 grams cooked rice, 1 gram pink salt
Caliores: 824
Protein: 77.5g
Carbs: 97.6g
Fats: 12g
Sodium: 742mg
Potassium: 1111mg

Meal 5 smoothie: 100 grams coconut water cocobella brand, 200 grams coconut yogurt vanilla cocobella brand , 100 grams frozen blueberries Woolworths brand, 100 grams frozen banana creative gourmet brand
Caliores: 440
Protein:3.6g
Carbs:62.2g
Fats: 17.6g
Sodium: 56.2mg
Potassium: 593.2mg

forgot to add that I have lactose free low fat milk 200ml for coffee
Caliores: 85
Protein: 6.6g
Carbs: 9.6g
Fats: 2.2g
Sodium: 80mg

As for timing for my meals meal 1 is always at 7am and for meal 2 I eat that 2 hours before the gym but I go to the gym straight after work and I finish work at different times throughout the week Monday, Tuesday and Friday I eat meal 2 at 3:30pm, Wednesday and Thursday I eat meal 2 at 1pm, Saturday and Sunday I eat meal 2 around 12pm, for meal 3 monday, Tuesday and Friday i eat at 5:30pm, Wednesday and Thursday I eat meal 3 at 3pm, Saturday and Sunday at 2pm, intra workout 30 mins after meal 3 sipping throughout workout, meal 4 Monday Tuesday Friday I eat at 8 pm, Wednesday Thursday I eat at 6pm, Saturday Sunday I eat at 5pm, meal 5 Monday Tuesday Friday I eat at 8:30, Wednesday Thursday at 7, Saturday, Sunday I eat at 6 pm

Training
Chest and back:
Unilateral machine lat pulldown
10kg plate warm up
22.7kg plates 7 reps
20kg plate 8 reps
20kg plate 7 reps

Single arm cable row
12kg warm up
27kg 7 reps
22kg 8 reps
19.7kg 8 reps

Chest supported row
20kg warm up
55kg 8 reps
55kg 7 reps
50kg 8 reps

Plate loaded incline chest press
18kg plates warm up
80kg plates 7 reps
75.4kg plates 8 reps
71 kg plates 7 reps

Pec deck
20kg warm up
69kg 9 reps
69kg 8 reps
62.4kg 8 reps

Ab crunch
Not 100% sure cause it doesn’t say weight on machine just letters



Arms and shoulders:
Nautilus compound tricep machine
20kg warm up
42.5kg 9 reps
42.5kg 7 reps
40kg 8 reps

Preacher curl
10kg plate warm up
25kg plates 8 reps
22.5kg plates 9 reps
22.5kg plates 6 reps

Rope tricep push downs
9kg warm up
18.2kg 7 reps
17kg 8 reps
15kg 9 reps

Rope hammer curls
22kgs 9 reps
22kgs 7 reps
20kg 8 reps

Seated lateral raise machine
18kg warm up
50kg 9 reps
50kg 7 reps
45kg 8 reps

Standing calf raise
40 warm
120kg 8 reps
100kg 10 reps
100kg 9 reps



Quad focused leg day:
Hack squat
Machine warm up
40kg plates 7 reps
35kg plates 7 reps
30kg plates 7 reps

Leg press
40kg plates warm up
120kg plates 6 reps
100kg plates 8 reps
90kg plates 8 reps

Leg extension
81.4kg 8 reps
77kg 8 reps
77kg 7 reps

Seated hamstring curl machine
30kg warm up
50kg 7 reps
43kg 9 reps
43kg 7 reps

Ab crunch
SAME AS ABOVE


Push:
Plate loaded incline chest press
Pec deck
Nautilus compound tricep machine
Rope tricep push downs
Seated lateral raise machine
Standing calf raise
SAME AS ABOVE



Pull:
Unilateral machine lat pulldown
Single arm cable row
Chest surrported row
Preacher curl
Rope Hammer curl
Ab crunch
SAME AS ABOVE


Hamstring focused leg day:
RDL
20kg plate warm
40kg plates 7 reps
35kg plates 7 reps
30kg plates 8 reps

Lying hamstring curls
Not sure again will have to check next time I’m at gym because the plates just go 1,2,3,4,5

Pendulum squats
Machine warm up
25kgs plates 5 reps
20kg plates 9 reps
20kg plates 6 reps

Adductors
50kg 7 reps
46kg 7 reps
41kg 7 reps

Standing calf raise
Same as above

REST and repeat

I do 0 cardio I hit over 10k steps a day everyday

And I don’t take any of those supplements do u suggest I should start taking them ?

Epic update there brother. Food and meals look really good and the training program is well thought out. Personally low the low rep range as that's my preferred style.
Have noticed there is not any compound movements (Bench, Squats, Deadlifts) in this program. Consider adding these as they will improve your strength base and, if done correctly, really assist with your core muscles. As a young lifter the more core strength you get early the less likely injuries will derail things.

 

[Mobster]

Cycle overview

Compound: test e

Dose: 70mg every 2 days

You ARE too young and yet that's a TRT dose. What's your off cycle T levels?

 

[Stotty]

Cycle overview

Compound: test e

Dose: 70mg every 2 days

You ARE too young and yet that's a TRT dose. What's your off cycle T levels?

Yeah buddy I know I’m too young I’m not disputing that, I’m aware that dose is a trt dose ?? Idk what your tryna get at and my off cycle levels are already posted

 

[stevesmi]

Hey everyone first log

First test cycle

Stats and background

Age: 22

Height: 180cm

Weight: 75kg

Training: 2 years

Current focus: Building as much muscle as possible while also staying healthy ish

Training split

Chest and back:

Unilateral machine lat pulldown

Single arm cable row

Chest supported row

Plate loaded incline chest press

Pec deck

Ab crunch



Arms and shoulders:

Nautilus compound tricep machine

Preacher curl

Rope tricep push downs

Rope hammer curls

Seated lateral raise machine

Standing calf raise



Quad focused leg day:

Hack squat

Leg press

Leg extension

Seated hamstring curl machine

Ab crunch



Push:

Plate loaded incline chest press

Pec deck

Nautilus compound tricep machine

Rope tricep push downs

Seated lateral raise machine

Standing calf raise



Pull:

Unilateral machine lat pulldown

Single arm cable row

Chest surrported row

Preacher curl

Rope Hammer curl

Ab crunch



Hamstring focused leg day:

RDL

Lying hamstring curls

Pendulum squats

Adductors

Standing calf raise


REST and repeat


Cardio: currently not doing cardio but hit over 10k steps everyday day.


Nutrition and recovery:

Caliores: 3530

Protein: 177

Carbs: 515

Fats: 81

Sleep: 7-9 hours

Supplements

Omega 3, vitamin d, magnesium


Cycle overview

Compound: test e

Dose: 70mg every 2 days



Currently week 7 of cycle around weeks 4-5 I noticed nipple sensitivity and puffiness so I introduced arimedex 0.25mg every 2 days and 60mg raloxifene symptoms settled quickly. Got bloods pre cycle and have just received my 2nd set of bloods, im still learning and have an idea what to do next just seeking advice on what you would do next and any advice in general

Attached files is physique at the moment yes I know my posing is trash
And will upload pre cycle bloods and week 7 bloods

Let me know if u need anymore info thanks in advanced

@Stotty romanian deadlifts and pulls are looking really strong. Keep up the good work. We got a lot of love for what you're doing.

 

[LevButlerov]

Diet
Meal 1: 70 grams of sourdough mother stone brand, 50 grams of baby spinach, 5 700gram eggs, electrolytes drink with bcaas xtend brand
Caliores: 546
Protein: 45.9g
Carbs: 36.6g
Fats: 26.2g
Sodium: 978mg
Potassium: 811mg

Meal 2: 400 grams sweet potato, 200 grams lean beef mince, 1 gram pink salt, 40 grams peri peri Nandos bbq sauce
Caliores: 739
Protein: 37.3g
Carbs: 93.3g
Fats: 20.7g
Sodium: 1014mg
Potassium: 1348mg

Pre workout meal 3: 8 thin rice cakes Woolworths brand, 60 grams honey capilano brand, 100 grams pitted dates Woolworths brand, 1 gram pink salt
Caliores: 706
Protein: 6.4g
Carbs: 167.2g
Fats: 2.3g
Sodium: 439.2mg
Potassium: 730mg


Intra workout: 50 grams cluster dextrin emraid labs brand
Caliores: 192
Carbs: 48.5g

Meal 4: 300 grams chicken breast, 100 grams pineapple, 250 grams cooked rice, 1 gram pink salt
Caliores: 824
Protein: 77.5g
Carbs: 97.6g
Fats: 12g
Sodium: 742mg
Potassium: 1111mg

Meal 5 smoothie: 100 grams coconut water cocobella brand, 200 grams coconut yogurt vanilla cocobella brand , 100 grams frozen blueberries Woolworths brand, 100 grams frozen banana creative gourmet brand
Caliores: 440
Protein:3.6g
Carbs:62.2g
Fats: 17.6g
Sodium: 56.2mg
Potassium: 593.2mg

forgot to add that I have lactose free low fat milk 200ml for coffee
Caliores: 85
Protein: 6.6g
Carbs: 9.6g
Fats: 2.2g
Sodium: 80mg

As for timing for my meals meal 1 is always at 7am and for meal 2 I eat that 2 hours before the gym but I go to the gym straight after work and I finish work at different times throughout the week Monday, Tuesday and Friday I eat meal 2 at 3:30pm, Wednesday and Thursday I eat meal 2 at 1pm, Saturday and Sunday I eat meal 2 around 12pm, for meal 3 monday, Tuesday and Friday i eat at 5:30pm, Wednesday and Thursday I eat meal 3 at 3pm, Saturday and Sunday at 2pm, intra workout 30 mins after meal 3 sipping throughout workout, meal 4 Monday Tuesday Friday I eat at 8 pm, Wednesday Thursday I eat at 6pm, Saturday Sunday I eat at 5pm, meal 5 Monday Tuesday Friday I eat at 8:30, Wednesday Thursday at 7, Saturday, Sunday I eat at 6 pm

Training
Chest and back:
Unilateral machine lat pulldown
10kg plate warm up
22.7kg plates 7 reps
20kg plate 8 reps
20kg plate 7 reps

Single arm cable row
12kg warm up
27kg 7 reps
22kg 8 reps
19.7kg 8 reps

Chest supported row
20kg warm up
55kg 8 reps
55kg 7 reps
50kg 8 reps

Plate loaded incline chest press
18kg plates warm up
80kg plates 7 reps
75.4kg plates 8 reps
71 kg plates 7 reps

Pec deck
20kg warm up
69kg 9 reps
69kg 8 reps
62.4kg 8 reps

Ab crunch
Not 100% sure cause it doesn’t say weight on machine just letters



Arms and shoulders:
Nautilus compound tricep machine
20kg warm up
42.5kg 9 reps
42.5kg 7 reps
40kg 8 reps

Preacher curl
10kg plate warm up
25kg plates 8 reps
22.5kg plates 9 reps
22.5kg plates 6 reps

Rope tricep push downs
9kg warm up
18.2kg 7 reps
17kg 8 reps
15kg 9 reps

Rope hammer curls
22kgs 9 reps
22kgs 7 reps
20kg 8 reps

Seated lateral raise machine
18kg warm up
50kg 9 reps
50kg 7 reps
45kg 8 reps

Standing calf raise
40 warm
120kg 8 reps
100kg 10 reps
100kg 9 reps



Quad focused leg day:
Hack squat
Machine warm up
40kg plates 7 reps
35kg plates 7 reps
30kg plates 7 reps

Leg press
40kg plates warm up
120kg plates 6 reps
100kg plates 8 reps
90kg plates 8 reps

Leg extension
81.4kg 8 reps
77kg 8 reps
77kg 7 reps

Seated hamstring curl machine
30kg warm up
50kg 7 reps
43kg 9 reps
43kg 7 reps

Ab crunch
SAME AS ABOVE


Push:
Plate loaded incline chest press
Pec deck
Nautilus compound tricep machine
Rope tricep push downs
Seated lateral raise machine
Standing calf raise
SAME AS ABOVE



Pull:
Unilateral machine lat pulldown
Single arm cable row
Chest surrported row
Preacher curl
Rope Hammer curl
Ab crunch
SAME AS ABOVE


Hamstring focused leg day:
RDL
20kg plate warm
40kg plates 7 reps
35kg plates 7 reps
30kg plates 8 reps

Lying hamstring curls
Not sure again will have to check next time I’m at gym because the plates just go 1,2,3,4,5

Pendulum squats
Machine warm up
25kgs plates 5 reps
20kg plates 9 reps
20kg plates 6 reps

Adductors
50kg 7 reps
46kg 7 reps
41kg 7 reps

Standing calf raise
Same as above

REST and repeat

I do 0 cardio I hit over 10k steps a day everyday

And I don’t take any of those supplements do u suggest I should start taking them ?

your food is ok for 1 day lets get macros do you use an app like myfitnesspal? @Stotty

Okay will do, why do u choose aromasin over arimedex ?

Aromasin is usually the better choice because it permanently deactivates aromatase and gives better e2 control without the e2 rebound guys
get from Arimidex.

 

[Ulter]

Hey everyone first log

First test cycle

Stats and background

Age: 22

Height: 180cm

Weight: 75kg

Training: 2 years

Current focus: Building as much muscle as possible while also staying healthy ish

Training split

Chest and back:

Unilateral machine lat pulldown

Single arm cable row

Chest supported row

Plate loaded incline chest press

Pec deck

Ab crunch



Arms and shoulders:

Nautilus compound tricep machine

Preacher curl

Rope tricep push downs

Rope hammer curls

Seated lateral raise machine

Standing calf raise



Quad focused leg day:

Hack squat

Leg press

Leg extension

Seated hamstring curl machine

Ab crunch



Push:

Plate loaded incline chest press

Pec deck

Nautilus compound tricep machine

Rope tricep push downs

Seated lateral raise machine

Standing calf raise



Pull:

Unilateral machine lat pulldown

Single arm cable row

Chest surrported row

Preacher curl

Rope Hammer curl

Ab crunch



Hamstring focused leg day:

RDL

Lying hamstring curls

Pendulum squats

Adductors

Standing calf raise


REST and repeat


Cardio: currently not doing cardio but hit over 10k steps everyday day.


Nutrition and recovery:

Caliores: 3530

Protein: 177

Carbs: 515

Fats: 81

Sleep: 7-9 hours

Supplements

Omega 3, vitamin d, magnesium


Cycle overview

Compound: test e

Dose: 70mg every 2 days



Currently week 7 of cycle around weeks 4-5 I noticed nipple sensitivity and puffiness so I introduced arimedex 0.25mg every 2 days and 60mg raloxifene symptoms settled quickly. Got bloods pre cycle and have just received my 2nd set of bloods, im still learning and have an idea what to do next just seeking advice on what you would do next and any advice in general

Attached files is physique at the moment yes I know my posing is trash
And will upload pre cycle bloods and week 7 bloods

Let me know if u need anymore info thanks in advanced

This is a good one right here. I like to sleep and I like that you're dosing 70 mg every two days. There's some good carbs in your diet as well. 515 a day is not bad. @Stotty

 

[2Thick]

Hey everyone first log

First test cycle

Stats and background

Age: 22

Height: 180cm

Weight: 75kg

Training: 2 years

Current focus: Building as much muscle as possible while also staying healthy ish

Training split

Chest and back:

Unilateral machine lat pulldown

Single arm cable row

Chest supported row

Plate loaded incline chest press

Pec deck

Ab crunch



Arms and shoulders:

Nautilus compound tricep machine

Preacher curl

Rope tricep push downs

Rope hammer curls

Seated lateral raise machine

Standing calf raise



Quad focused leg day:

Hack squat

Leg press

Leg extension

Seated hamstring curl machine

Ab crunch



Push:

Plate loaded incline chest press

Pec deck

Nautilus compound tricep machine

Rope tricep push downs

Seated lateral raise machine

Standing calf raise



Pull:

Unilateral machine lat pulldown

Single arm cable row

Chest surrported row

Preacher curl

Rope Hammer curl

Ab crunch



Hamstring focused leg day:

RDL

Lying hamstring curls

Pendulum squats

Adductors

Standing calf raise


REST and repeat


Cardio: currently not doing cardio but hit over 10k steps everyday day.


Nutrition and recovery:

Caliores: 3530

Protein: 177

Carbs: 515

Fats: 81

Sleep: 7-9 hours

Supplements

Omega 3, vitamin d, magnesium


Cycle overview

Compound: test e

Dose: 70mg every 2 days



Currently week 7 of cycle around weeks 4-5 I noticed nipple sensitivity and puffiness so I introduced arimedex 0.25mg every 2 days and 60mg raloxifene symptoms settled quickly. Got bloods pre cycle and have just received my 2nd set of bloods, im still learning and have an idea what to do next just seeking advice on what you would do next and any advice in general

Attached files is physique at the moment yes I know my posing is trash
And will upload pre cycle bloods and week 7 bloods

Let me know if u need anymore info thanks in advanced

Nice work on the different calories and proteins that you're eating. @Stotty it's a good one to follow and you really go a long way by doing it.

 

[ballin2504]

Hey everyone first log

First test cycle

Stats and background

Age: 22

Height: 180cm

Weight: 75kg

Training: 2 years

Current focus: Building as much muscle as possible while also staying healthy ish

Training split

Chest and back:

Unilateral machine lat pulldown

Single arm cable row

Chest supported row

Plate loaded incline chest press

Pec deck

Ab crunch



Arms and shoulders:

Nautilus compound tricep machine

Preacher curl

Rope tricep push downs

Rope hammer curls

Seated lateral raise machine

Standing calf raise



Quad focused leg day:

Hack squat

Leg press

Leg extension

Seated hamstring curl machine

Ab crunch



Push:

Plate loaded incline chest press

Pec deck

Nautilus compound tricep machine

Rope tricep push downs

Seated lateral raise machine

Standing calf raise



Pull:

Unilateral machine lat pulldown

Single arm cable row

Chest surrported row

Preacher curl

Rope Hammer curl

Ab crunch



Hamstring focused leg day:

RDL

Lying hamstring curls

Pendulum squats

Adductors

Standing calf raise


REST and repeat


Cardio: currently not doing cardio but hit over 10k steps everyday day.


Nutrition and recovery:

Caliores: 3530

Protein: 177

Carbs: 515

Fats: 81

Sleep: 7-9 hours

Supplements

Omega 3, vitamin d, magnesium


Cycle overview

Compound: test e

Dose: 70mg every 2 days



Currently week 7 of cycle around weeks 4-5 I noticed nipple sensitivity and puffiness so I introduced arimedex 0.25mg every 2 days and 60mg raloxifene symptoms settled quickly. Got bloods pre cycle and have just received my 2nd set of bloods, im still learning and have an idea what to do next just seeking advice on what you would do next and any advice in general

Attached files is physique at the moment yes I know my posing is trash
And will upload pre cycle bloods and week 7 bloods

Let me know if u need anymore info thanks in advanced

@Stotty welcome to Evo in good start to the log. We are glad to have you here. Can’t wait to follow along.

 

[ROIDDERS]

Yeah buddy I know I’m too young I’m not disputing that, I’m aware that dose is a trt dose ?? Idk what your tryna get at and my off cycle levels are already posted

@Stotty do you plan on doing TRT for the rest of your life? That makes a difference as to your strategy. Remember any amount of testosterone will shut yourself down. It doesn't matter if it's a low dose or high dose.

 

[ceo]

Pre cycle bloods

Bros, good job posting up the blood work. A heck of a job on the weight training. You are definitely killing it! @Stotty

 

[Stotty]

your food is ok for 1 day lets get macros do you use an app like myfitnesspal? @Stotty


Aromasin is usually the better choice because it permanently deactivates aromatase and gives better e2 control without the e2 rebound guys
get from Arimidex.

[

 

[Stotty]

This is a good one right here. I like to sleep and I like that you're dosing 70 mg every two days. There's some good carbs in your diet as well. 515 a day is not bad. @Stotty

Thanks brother, appreciate the feedback. Sleep and recovery have been on point and I’ve been prioritising carbs to support training and recovery. I’ll keep the log updated as things move along

 

[Stotty]

Nice work on the different calories and proteins that you're eating. @Stotty it's a good one to follow and you really go a long way by doing it.

Thanks brother, appreciate it. I’ve found keeping calories and protein dialled in makes a huge difference, especially for recovery. I’ll keep logging updates and progress

 

[Stotty]

@Stotty welcome to Evo in good start to the log. We are glad to have you here. Can’t wait to follow along.

Thanks mate, appreciate the welcome. Looking forward to learning and logging along the way

 

[Stotty]

@Stotty do you plan on doing TRT for the rest of your life? That makes a difference as to your strategy. Remember any amount of testosterone will shut yourself down. It doesn't matter if it's a low dose or high dose.

Appreciate the point and you’re absolutely right any amount of exogenous test will cause shutdown regardless of dose.

To answer your question , yes, I am committed to lifelong TRT. I’ve given it a lot of thought and understand the implications long-term. My goal right now is to stay conservative, monitor bloodwork closely, and build a sustainable strategy around that decision.

Appreciate you checking in on that.

 

[Stotty]

Bros, good job posting up the blood work. A heck of a job on the weight training. You are definitely killing it! @Stotty

Appreciate it brother, thanks a lot. I’m trying to stay consistent with training and keep bloodwork front and centre. Looking forward to logging how things progress

 

[LevButlerov]

[

with 500 carbs you need way more protein imo @Stotty

 

[Stotty]

with 500 carbs you need way more protein imo @Stotty

Will do, what do u suggest I’ve been doing 2.5 per kilo of body weight

 

[LevButlerov]

Will do, what do u suggest I’ve been doing 2.5 per kilo of body weight

about 250-300 protein to start @Stotty

 

[Stotty]

about 250-300 protein to start @Stotty

Alright to easy will play around with my calories today

 

[LevButlerov]

Alright to easy will play around with my calories today

dont worry about calories, up the macros

 

[Stotty]

From what I’ve read and researched, the main goal of a first cycle is finding your testosterone sweet spot and sitting there long enough to see how you personally respond in terms of bloodwork, sides, and progress, rather than stacking compounds straight away.

I’m currently running test only and feel good overall, but I’m curious at what point people here would consider pushing things slightly harder, within reason. One reason I’ve been hesitant to increase test is that at 70mg every two days I already aromatise enough that pushing higher would likely mean relying more on an AI, which I’m trying to avoid on a first cycle so I can get a clean read on my response to testosterone itself.

Bloodwork is being monitored and I’m not rushing into adding compounds just looking to learn from those with more experience.

 

[LevButlerov]

From what I’ve read and researched, the main goal of a first cycle is finding your testosterone sweet spot and sitting there long enough to see how you personally respond in terms of bloodwork, sides, and progress, rather than stacking compounds straight away.

I’m currently running test only and feel good overall, but I’m curious at what point people here would consider pushing things slightly harder, within reason. One reason I’ve been hesitant to increase test is that at 70mg every two days I already aromatise enough that pushing higher would likely mean relying more on an AI, which I’m trying to avoid on a first cycle so I can get a clean read on my response to testosterone itself.

Bloodwork is being monitored and I’m not rushing into adding compounds just looking to learn from those with more experience.

I think before cycle deep talk we should bump your food
are you looking to add more test? @Stotty

 

[ceo]

Appreciate it brother, thanks a lot. I’m trying to stay consistent with training and keep bloodwork front and centre. Looking forward to logging how things progress

Bros, that's the big challenge: staying consistent but view it as a lifestyle.

 

[Stotty]

I think before cycle deep talk we should bump your food
are you looking to add more test? @Stotty

I bumped food up about 200 calories last week. I’m just not 100% sure on pushing test yet, since I already aromatise a bit at this dose and increasing it would likely mean leaning more on an AI.

 

[Ulter]

Thanks brother, appreciate the feedback. Sleep and recovery have been on point and I’ve been prioritising carbs to support training and recovery. I’ll keep the log updated as things move along

That's what we like to see. Keep the iron grind going.

 

[ROIDDERS]

Appreciate the point and you’re absolutely right any amount of exogenous test will cause shutdown regardless of dose.

To answer your question , yes, I am committed to lifelong TRT. I’ve given it a lot of thought and understand the implications long-term. My goal right now is to stay conservative, monitor bloodwork closely, and build a sustainable strategy around that decision.

Appreciate you checking in on that.

If you're committed to long-term TRT then you don't have to worry about it then.

 

[2Thick]

Thanks brother, appreciate it. I’ve found keeping calories and protein dialled in makes a huge difference, especially for recovery. I’ll keep logging updates and progress

We definitely want to see that. Keep it up.

 

[LevButlerov]

I bumped food up about 200 calories last week. I’m just not 100% sure on pushing test yet, since I already aromatise a bit at this dose and increasing it would likely mean leaning more on an AI.

perfect get the macros up and dont use ai it's poison