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Approved Log First time Recomp Log

Chrisos

V.I.P.
EVO Logger
Hey all,

I posted earlier where I was at after first bloods on first ever TRT / TRT+

Here's a go at proper log, hopefully will will keep me in check. Will get bloods regularly.

Appreciate any advise - my main hurdles probably inexperience all round - in training, diet and use of PED's

Background
AGE : 53
HEIGHT : 175cm
STARTING WEIGHT THIS TIME ROUND : MID 2024 102KG (after falling off wagon from semi extreme low carb keto 4 - 5 years ago - wasn't sustainable)
HIGHEST WEIGHT : 107 to 112KG 5 to 10 years ago
CURRENT WEIGHT : 86.5KG
GOAL WEIGHT : Prob ~ low 80ish kg but unsure, want to get to similar or better as 4 years ago so maybe heavier now if I put on some muscle.

Goals
To get back to where I was 4 years ago or better but with bit of muscle. Got to 80kg, good level of fitness.
To run semi cycle for 12 weeks at current 210mg Test C or bit higher then revert to TRT (prior to test had lowish total and free test)

Current meds (only 6 weeks on test c - just bumped up from 140mg to 210mg but added primo)
210mg Test C / 150mg Primo E EOD
Will monitor E2, no e2 sides at moment have aromasin / aramidix if needed

Retatrutide (Been on for 5 months) 7mg week / HGH 2iu 5/7 / GHK-CU BP157 TB500 daily 2.5mg, 500mcg, 500mcg

Saw palmetto for prostate health, dandelion and milk thistle for liver health.

Current health
Overweight - at a guess ~ 25% body fat
Bloods all good except elevated ALT at 55
PSA highish in past but have had MRI and all is good - will monitor

Diet
Currently averaging 2000ish calories
Mainly whole foods apart from dinner which can have some sauces.

Breakfast : 2 eggs breakfast hard boiled on own (always - addicted to this)
2 scoops Type I II III collagen powder with 150ml full cream milk

Lunch : 250g chicken & salad for lunch (almost always - my go to lunch for work)

Dinner : Typical meals - steak with mash potato, mixed veggies & gravy
or beef strog, spaghetti bog, stir fry, chicken & rice

Snacks : Generally only after work before dinner
Mixed fresh fruit - rock melon, water melon, strawberries, milk up to 200ml
Most days some chicken also - up to 250g, some days no chicken but protein shake.
Some days slice of soy and linseed bread with tomato onion or avocado

Usually come in about 1900 to 2100 calories with protein 160 to 190 grams.
Carb pretty low - don't have many during day - main source dinner if mash or pasta / rice

Training (or lack of) prior / current
Virtually no experience in lifting / resistance exercised - researching now
Really all I have done was gym about 14 years ago with basic legs / arms and chest

Current :

20 push ups X 3 EOD / 3 days a week - when 25 got easy went towards diamond pushups.
4 Pull ups X 3 EOD same days as pushups. Trying to increase - 5 still a struggle.
8.5kg dumb bells - fooling about 2 X 12 with arms

Split squats 3 X 10 EO other D 3 days a week on days not doing pushups / pull ups.

Walking 10 000 steps most days - 1/2 hour walk 3 to 4 days a week plus all nights 20 min walk

View to joining gym or getting some home equipment / getting basic work out plan going.

Bloods - my separate post had all screen shots from pathology - can repost is needed but summary below
Will do full bloods again in 4 weeks with PSA also - summary only below, included ALT as flagged out of range.

Bloods.webp


Photo current at 86.5kg prob 25% fat

Fat now.webp
 
Hey all,

I posted earlier where I was at after first bloods on first ever TRT / TRT+

Here's a go at proper log, hopefully will will keep me in check. Will get bloods regularly.

Appreciate any advise - my main hurdles probably inexperience all round - in training, diet and use of PED's

Background
AGE : 53
HEIGHT : 175cm
STARTING WEIGHT THIS TIME ROUND : MID 2024 102KG (after falling off wagon from semi extreme low carb keto 4 - 5 years ago - wasn't sustainable)
HIGHEST WEIGHT : 107 to 112KG 5 to 10 years ago
CURRENT WEIGHT : 86.5KG
GOAL WEIGHT : Prob ~ low 80ish kg but unsure, want to get to similar or better as 4 years ago so maybe heavier now if I put on some muscle.

Goals
To get back to where I was 4 years ago or better but with bit of muscle. Got to 80kg, good level of fitness.
To run semi cycle for 12 weeks at current 210mg Test C or bit higher then revert to TRT (prior to test had lowish total and free test)

Current meds (only 6 weeks on test c - just bumped up from 140mg to 210mg but added primo)
210mg Test C / 150mg Primo E EOD
Will monitor E2, no e2 sides at moment have aromasin / aramidix if needed

Retatrutide (Been on for 5 months) 7mg week / HGH 2iu 5/7 / GHK-CU BP157 TB500 daily 2.5mg, 500mcg, 500mcg

Saw palmetto for prostate health, dandelion and milk thistle for liver health.

Current health
Overweight - at a guess ~ 25% body fat
Bloods all good except elevated ALT at 55
PSA highish in past but have had MRI and all is good - will monitor

Diet
Currently averaging 2000ish calories
Mainly whole foods apart from dinner which can have some sauces.

Breakfast : 2 eggs breakfast hard boiled on own (always - addicted to this)
2 scoops Type I II III collagen powder with 150ml full cream milk

Lunch : 250g chicken & salad for lunch (almost always - my go to lunch for work)

Dinner : Typical meals - steak with mash potato, mixed veggies & gravy
or beef strog, spaghetti bog, stir fry, chicken & rice

Snacks : Generally only after work before dinner
Mixed fresh fruit - rock melon, water melon, strawberries, milk up to 200ml
Most days some chicken also - up to 250g, some days no chicken but protein shake.
Some days slice of soy and linseed bread with tomato onion or avocado

Usually come in about 1900 to 2100 calories with protein 160 to 190 grams.
Carb pretty low - don't have many during day - main source dinner if mash or pasta / rice

Training (or lack of) prior / current
Virtually no experience in lifting / resistance exercised - researching now
Really all I have done was gym about 14 years ago with basic legs / arms and chest

Current :

20 push ups X 3 EOD / 3 days a week - when 25 got easy went towards diamond pushups.
4 Pull ups X 3 EOD same days as pushups. Trying to increase - 5 still a struggle.
8.5kg dumb bells - fooling about 2 X 12 with arms

Split squats 3 X 10 EO other D 3 days a week on days not doing pushups / pull ups.

Walking 10 000 steps most days - 1/2 hour walk 3 to 4 days a week plus all nights 20 min walk

View to joining gym or getting some home equipment / getting basic work out plan going.

Bloods - my separate post had all screen shots from pathology - can repost is needed but summary below
Will do full bloods again in 4 weeks with PSA also - summary only below, included ALT as flagged out of range.

View attachment 69994

Photo current at 86.5kg prob 25% fat

View attachment 69995
@Chriso420
Welcome to EVO! I'll be following your log. Great start.
Everything looks good except I don't like to see cals that low at the start of a diet. It doesn't give you a lot of runway to drop cals when fat loss stalls. Do you where your maintenance cals are?
Also I would like to see more resistance training. 4 solid days per week would be a great start!
 
Hey all,

I posted earlier where I was at after first bloods on first ever TRT / TRT+

Here's a go at proper log, hopefully will will keep me in check. Will get bloods regularly.

Appreciate any advise - my main hurdles probably inexperience all round - in training, diet and use of PED's

Background
AGE : 53
HEIGHT : 175cm
STARTING WEIGHT THIS TIME ROUND : MID 2024 102KG (after falling off wagon from semi extreme low carb keto 4 - 5 years ago - wasn't sustainable)
HIGHEST WEIGHT : 107 to 112KG 5 to 10 years ago
CURRENT WEIGHT : 86.5KG
GOAL WEIGHT : Prob ~ low 80ish kg but unsure, want to get to similar or better as 4 years ago so maybe heavier now if I put on some muscle.

Goals
To get back to where I was 4 years ago or better but with bit of muscle. Got to 80kg, good level of fitness.
To run semi cycle for 12 weeks at current 210mg Test C or bit higher then revert to TRT (prior to test had lowish total and free test)

Current meds (only 6 weeks on test c - just bumped up from 140mg to 210mg but added primo)
210mg Test C / 150mg Primo E EOD
Will monitor E2, no e2 sides at moment have aromasin / aramidix if needed

Retatrutide (Been on for 5 months) 7mg week / HGH 2iu 5/7 / GHK-CU BP157 TB500 daily 2.5mg, 500mcg, 500mcg

Saw palmetto for prostate health, dandelion and milk thistle for liver health.

Current health
Overweight - at a guess ~ 25% body fat
Bloods all good except elevated ALT at 55
PSA highish in past but have had MRI and all is good - will monitor

Diet
Currently averaging 2000ish calories
Mainly whole foods apart from dinner which can have some sauces.

Breakfast : 2 eggs breakfast hard boiled on own (always - addicted to this)
2 scoops Type I II III collagen powder with 150ml full cream milk

Lunch : 250g chicken & salad for lunch (almost always - my go to lunch for work)

Dinner : Typical meals - steak with mash potato, mixed veggies & gravy
or beef strog, spaghetti bog, stir fry, chicken & rice

Snacks : Generally only after work before dinner
Mixed fresh fruit - rock melon, water melon, strawberries, milk up to 200ml
Most days some chicken also - up to 250g, some days no chicken but protein shake.
Some days slice of soy and linseed bread with tomato onion or avocado

Usually come in about 1900 to 2100 calories with protein 160 to 190 grams.
Carb pretty low - don't have many during day - main source dinner if mash or pasta / rice

Training (or lack of) prior / current
Virtually no experience in lifting / resistance exercised - researching now
Really all I have done was gym about 14 years ago with basic legs / arms and chest

Current :

20 push ups X 3 EOD / 3 days a week - when 25 got easy went towards diamond pushups.
4 Pull ups X 3 EOD same days as pushups. Trying to increase - 5 still a struggle.
8.5kg dumb bells - fooling about 2 X 12 with arms

Split squats 3 X 10 EO other D 3 days a week on days not doing pushups / pull ups.

Walking 10 000 steps most days - 1/2 hour walk 3 to 4 days a week plus all nights 20 min walk

View to joining gym or getting some home equipment / getting basic work out plan going.

Bloods - my separate post had all screen shots from pathology - can repost is needed but summary below
Will do full bloods again in 4 weeks with PSA also - summary only below, included ALT as flagged out of range.

View attachment 69994

Photo current at 86.5kg prob 25% fat

View attachment 69995
@Chrisos great start, thanks for sharing, the EVO family welcomes you. :D

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. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred, more pics please
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more :)
 
i would peg your body fat in the low 20's. it is certainly doable to get into prime shape, lets do this
 
@Chriso420
Welcome to EVO! I'll be following your log. Great start.
Everything looks good except I don't like to see cals that low at the start of a diet. It doesn't give you a lot of runway to drop cals when fat loss stalls. Do you where your maintenance cals are?
Also I would like to see more resistance training. 4 solid days per week would be a great start!
Thanks man.

Maintenance calories 2400 maintain current weight with “active” amount or exercise

Been dieting for almost 6 months. On and off around 2000 sometimes lower but some weeks with I recon 2400

Am having bit of a stall at moment.

I’ll ramp up resistance exercise 👍
 
Thanks man.

Maintenance calories 2400 maintain current weight with “active” amount or exercise

Been dieting for almost 6 months. On and off around 2000 sometimes lower but some weeks with I recon 2400

Am having bit of a stall at moment.

I’ll ramp up resistance exercise 👍
Ok makes sense if maint is only 2400.
If you stall keep same cals be reallocate some fats/carbs to protein. High protien, lowish fats/carbs is great for body recomp.
 
This will be a fun one to follow for sure.

We All Fall Off The Wagon at some point things happen in life.
 
You are going to get into the best shape of your life. Don't worry. Make sure you keep consistency. Let's definitely kill this.
 
I think that you will definitely lose 6 or 7 kg. Don't worry. You will do fine.
 
I would consider skipping breakfast.

This way, you can definitely keep your glucagon higher, most of the day.
 
Have you tried different types of things like time restricted eating and also fasted cardio.
 
A lot of guys on here have training logs.

You should get ideas from them and maybe dial it down. For a newbie.
 
You can start with some compound lifting. Do you currently have a gym membership? You should consider one unless you have a commitment at home.
 
If you've been doing things like push-ups and pull-ups and other types of things like that, then you should be fine, transitioning to weight training,

Weight training is not that complicated, a lot of people do it. And most of these people are not that bright, if you ask me and they can figure it out.lol
 
Got good base stay locked in on this
 
Hey all,

I posted earlier where I was at after first bloods on first ever TRT / TRT+

Here's a go at proper log, hopefully will will keep me in check. Will get bloods regularly.

Appreciate any advise - my main hurdles probably inexperience all round - in training, diet and use of PED's

Background
AGE : 53
HEIGHT : 175cm
STARTING WEIGHT THIS TIME ROUND : MID 2024 102KG (after falling off wagon from semi extreme low carb keto 4 - 5 years ago - wasn't sustainable)
HIGHEST WEIGHT : 107 to 112KG 5 to 10 years ago
CURRENT WEIGHT : 86.5KG
GOAL WEIGHT : Prob ~ low 80ish kg but unsure, want to get to similar or better as 4 years ago so maybe heavier now if I put on some muscle.

Goals
To get back to where I was 4 years ago or better but with bit of muscle. Got to 80kg, good level of fitness.
To run semi cycle for 12 weeks at current 210mg Test C or bit higher then revert to TRT (prior to test had lowish total and free test)

Current meds (only 6 weeks on test c - just bumped up from 140mg to 210mg but added primo)
210mg Test C / 150mg Primo E EOD
Will monitor E2, no e2 sides at moment have aromasin / aramidix if needed

Retatrutide (Been on for 5 months) 7mg week / HGH 2iu 5/7 / GHK-CU BP157 TB500 daily 2.5mg, 500mcg, 500mcg

Saw palmetto for prostate health, dandelion and milk thistle for liver health.

Current health
Overweight - at a guess ~ 25% body fat
Bloods all good except elevated ALT at 55
PSA highish in past but have had MRI and all is good - will monitor

Diet
Currently averaging 2000ish calories
Mainly whole foods apart from dinner which can have some sauces.

Breakfast : 2 eggs breakfast hard boiled on own (always - addicted to this)
2 scoops Type I II III collagen powder with 150ml full cream milk

Lunch : 250g chicken & salad for lunch (almost always - my go to lunch for work)

Dinner : Typical meals - steak with mash potato, mixed veggies & gravy
or beef strog, spaghetti bog, stir fry, chicken & rice

Snacks : Generally only after work before dinner
Mixed fresh fruit - rock melon, water melon, strawberries, milk up to 200ml
Most days some chicken also - up to 250g, some days no chicken but protein shake.
Some days slice of soy and linseed bread with tomato onion or avocado

Usually come in about 1900 to 2100 calories with protein 160 to 190 grams.
Carb pretty low - don't have many during day - main source dinner if mash or pasta / rice

Training (or lack of) prior / current
Virtually no experience in lifting / resistance exercised - researching now
Really all I have done was gym about 14 years ago with basic legs / arms and chest

Current :

20 push ups X 3 EOD / 3 days a week - when 25 got easy went towards diamond pushups.
4 Pull ups X 3 EOD same days as pushups. Trying to increase - 5 still a struggle.
8.5kg dumb bells - fooling about 2 X 12 with arms

Split squats 3 X 10 EO other D 3 days a week on days not doing pushups / pull ups.

Walking 10 000 steps most days - 1/2 hour walk 3 to 4 days a week plus all nights 20 min walk

View to joining gym or getting some home equipment / getting basic work out plan going.

Bloods - my separate post had all screen shots from pathology - can repost is needed but summary below
Will do full bloods again in 4 weeks with PSA also - summary only below, included ALT as flagged out of range.

View attachment 69994

Photo current at 86.5kg prob 25% fat

View attachment 69995
@Chrisos Fantastic start man......
 
Hey all,

I posted earlier where I was at after first bloods on first ever TRT / TRT+

Here's a go at proper log, hopefully will will keep me in check. Will get bloods regularly.

Appreciate any advise - my main hurdles probably inexperience all round - in training, diet and use of PED's

Background
AGE : 53
HEIGHT : 175cm
STARTING WEIGHT THIS TIME ROUND : MID 2024 102KG (after falling off wagon from semi extreme low carb keto 4 - 5 years ago - wasn't sustainable)
HIGHEST WEIGHT : 107 to 112KG 5 to 10 years ago
CURRENT WEIGHT : 86.5KG
GOAL WEIGHT : Prob ~ low 80ish kg but unsure, want to get to similar or better as 4 years ago so maybe heavier now if I put on some muscle.

Goals
To get back to where I was 4 years ago or better but with bit of muscle. Got to 80kg, good level of fitness.
To run semi cycle for 12 weeks at current 210mg Test C or bit higher then revert to TRT (prior to test had lowish total and free test)

Current meds (only 6 weeks on test c - just bumped up from 140mg to 210mg but added primo)
210mg Test C / 150mg Primo E EOD
Will monitor E2, no e2 sides at moment have aromasin / aramidix if needed

Retatrutide (Been on for 5 months) 7mg week / HGH 2iu 5/7 / GHK-CU BP157 TB500 daily 2.5mg, 500mcg, 500mcg

Saw palmetto for prostate health, dandelion and milk thistle for liver health.

Current health
Overweight - at a guess ~ 25% body fat
Bloods all good except elevated ALT at 55
PSA highish in past but have had MRI and all is good - will monitor

Diet
Currently averaging 2000ish calories
Mainly whole foods apart from dinner which can have some sauces.

Breakfast : 2 eggs breakfast hard boiled on own (always - addicted to this)
2 scoops Type I II III collagen powder with 150ml full cream milk

Lunch : 250g chicken & salad for lunch (almost always - my go to lunch for work)

Dinner : Typical meals - steak with mash potato, mixed veggies & gravy
or beef strog, spaghetti bog, stir fry, chicken & rice

Snacks : Generally only after work before dinner
Mixed fresh fruit - rock melon, water melon, strawberries, milk up to 200ml
Most days some chicken also - up to 250g, some days no chicken but protein shake.
Some days slice of soy and linseed bread with tomato onion or avocado

Usually come in about 1900 to 2100 calories with protein 160 to 190 grams.
Carb pretty low - don't have many during day - main source dinner if mash or pasta / rice

Training (or lack of) prior / current
Virtually no experience in lifting / resistance exercised - researching now
Really all I have done was gym about 14 years ago with basic legs / arms and chest

Current :

20 push ups X 3 EOD / 3 days a week - when 25 got easy went towards diamond pushups.
4 Pull ups X 3 EOD same days as pushups. Trying to increase - 5 still a struggle.
8.5kg dumb bells - fooling about 2 X 12 with arms

Split squats 3 X 10 EO other D 3 days a week on days not doing pushups / pull ups.

Walking 10 000 steps most days - 1/2 hour walk 3 to 4 days a week plus all nights 20 min walk

View to joining gym or getting some home equipment / getting basic work out plan going.

Bloods - my separate post had all screen shots from pathology - can repost is needed but summary below
Will do full bloods again in 4 weeks with PSA also - summary only below, included ALT as flagged out of range.

View attachment 69994

Photo current at 86.5kg prob 25% fat

View attachment 69995
@Chrisos keep this log going bro!
 
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