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RESEARCHSARMSUGFREAKeudomestic
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Approved Log First time Recomp Log

Hey all - quick check in.

I bumped up test as intended... maybe little earlier than originally planned.

Went to 420 test C / 280 Primo E (3:2 ratio) 3 days ago from the 210mg Test C / 150mg Primo E EOD I was initially feeling the waters with. Bit high-ish E2 at 4 week bloods but no E2 sides. Feels like coming down since Primo - less water retention. So far feeling really good.

Will do next bloods in few weeks.

Feel in self have done ok since last Wednesday.

Kept to diet (lots of protein - most days > 170g) few low calorie days - only 1600 of so on 2 days since last post - rest about 2100 - might have to lower retatrutide. I thought test would make me more hungry but hasn't so far.

@s.gentz - I messed up when I stated my maintenance calories - 2400 was based off "my net diary" but I missed was to LOSE 6 kilo over next 6 months so prob around 2600ish to maintain. Yeah think I'll bump up from 2000 ish avg to 2200 or bit higher. Just been mad on low calorie for weight loss last 6 months but prob time to ease off - only 4 to 6 kg away from goal weight.

Ate my usual 2 to 3 eggs all mornings since last post - hard boiled on own. Kept up type I II III collagen each day. Chicken and salad for most lunches and on weekend steak in bread with salad Sat and skipped lunch Sunday. Snacks afternoon (only time of day I snack) fruit, a sandwidge here and there (one slice bread only) with tomato and onion and ham. Dinners have been Steak veggie mash, chicken curry with rice, spag bog, Beef strog with rice.

@LevButlerov - I'll start getting pictures of food for next post. Around probiotics - I was taking "morning complete" a probiotic and kind of went off - I still have a tub - will kick it off again, Otherwise daily - Zinc, saw palmetto for prostate health, milk thistle & dandelion for liver health, and vitamin C - also collagen each day type I II III for some cartridge damage in shoulder and hip. Shoulder - Skiing, hip - motor bike accident lol

I have lot to learn - will start listening to pod casts linked earlier. Pretty time poor but I can listen on way to work.

Keeping up walking every day, did two swims in ocean (short - only 150M - haven't swum in few years)

And - I bought a 2nd hand 24 year old, but what seems very solid, weight bench with 70kg weights 😁

Had a play doing bench press yesterday - 1st time in life to be honest apart from those upright ones at Jett's many years ago.

Feebly managed : (Forgive any terminology I get wrong)

Yesterday
Bench press 3 sets of 5 at 50kg (struggled)
Preachers bench 3 X 10 at only 12 kilo each arm - really struggled
Push ups - 3 x 20 easily - diamond push ups are hurting my shoulders so reverted to normal.
Pull ups - 3 X 4 (struggle at 4th and cant seem to get to 5)
40 min brisk walking

Today
Split squats 3 X 10 each leg - non weighted
Leg extensions 3 x 10 at 20kg
Leg curls 10 / 8 / 6 at 20kg (struggled)
20 min brisk walking

Tomorrow onwards - intending repeating yesterday & today with 1 day off per week ? Trying to keep simple and not over do it - also with what I can do at home with the little gear I have if possible.


Need to clean up my shed...
weight bench.webp


 
Hey all - quick check in.

I bumped up test as intended... maybe little earlier than originally planned.

Went to 420 test C / 280 Primo E (3:2 ratio) 3 days ago from the 210mg Test C / 150mg Primo E EOD I was initially feeling the waters with. Bit high-ish E2 at 4 week bloods but no E2 sides. Feels like coming down since Primo - less water retention. So far feeling really good.

Will do next bloods in few weeks.

Feel in self have done ok since last Wednesday.

Kept to diet (lots of protein - most days > 170g) few low calorie days - only 1600 of so on 2 days since last post - rest about 2100 - might have to lower retatrutide. I thought test would make me more hungry but hasn't so far.

@s.gentz - I messed up when I stated my maintenance calories - 2400 was based off "my net diary" but I missed was to LOSE 6 kilo over next 6 months so prob around 2600ish to maintain. Yeah think I'll bump up from 2000 ish avg to 2200 or bit higher. Just been mad on low calorie for weight loss last 6 months but prob time to ease off - only 4 to 6 kg away from goal weight.

Ate my usual 2 to 3 eggs all mornings since last post - hard boiled on own. Kept up type I II III collagen each day. Chicken and salad for most lunches and on weekend steak in bread with salad Sat and skipped lunch Sunday. Snacks afternoon (only time of day I snack) fruit, a sandwidge here and there (one slice bread only) with tomato and onion and ham. Dinners have been Steak veggie mash, chicken curry with rice, spag bog, Beef strog with rice.

@LevButlerov - I'll start getting pictures of food for next post. Around probiotics - I was taking "morning complete" a probiotic and kind of went off - I still have a tub - will kick it off again, Otherwise daily - Zinc, saw palmetto for prostate health, milk thistle & dandelion for liver health, and vitamin C - also collagen each day type I II III for some cartridge damage in shoulder and hip. Shoulder - Skiing, hip - motor bike accident lol

I have lot to learn - will start listening to pod casts linked earlier. Pretty time poor but I can listen on way to work.

Keeping up walking every day, did two swims in ocean (short - only 150M - haven't swum in few years)

And - I bought a 2nd hand 24 year old, but what seems very solid, weight bench with 70kg weights 😁

Had a play doing bench press yesterday - 1st time in life to be honest apart from those upright ones at Jett's many years ago.

Feebly managed : (Forgive any terminology I get wrong)

Yesterday
Bench press 3 sets of 5 at 50kg (struggled)
Preachers bench 3 X 10 at only 12 kilo each arm - really struggled
Push ups - 3 x 20 easily - diamond push ups are hurting my shoulders so reverted to normal.
Pull ups - 3 X 4 (struggle at 4th and cant seem to get to 5)
40 min brisk walking

Today
Split squats 3 X 10 each leg - non weighted
Leg extensions 3 x 10 at 20kg
Leg curls 10 / 8 / 6 at 20kg (struggled)
20 min brisk walking

Tomorrow onwards - intending repeating yesterday & today with 1 day off per week ? Trying to keep simple and not over do it - also with what I can do at home with the little gear I have if possible.


Need to clean up my shed...
View attachment 70928

@Chrisos training gear looks good :D thanks for the share

I love the podcast and listen to it as well, good bodybuilding motivation.

@s.gentz check this post please

how much cardio you doing now?

Tomorrow onwards - intending repeating yesterday & today with 1 day off per week ? Trying to keep simple and not over do it - also with what I can do at home with the little gear I have if possible.
This is the home bench you have right? you can do a TON
just basic bench, wide grip, close grip, normal grip you can get 20-30 sets in :D
 
Hey all - quick check in.

I bumped up test as intended... maybe little earlier than originally planned.

Went to 420 test C / 280 Primo E (3:2 ratio) 3 days ago from the 210mg Test C / 150mg Primo E EOD I was initially feeling the waters with. Bit high-ish E2 at 4 week bloods but no E2 sides. Feels like coming down since Primo - less water retention. So far feeling really good.

Will do next bloods in few weeks.

Feel in self have done ok since last Wednesday.

Kept to diet (lots of protein - most days > 170g) few low calorie days - only 1600 of so on 2 days since last post - rest about 2100 - might have to lower retatrutide. I thought test would make me more hungry but hasn't so far.

@s.gentz - I messed up when I stated my maintenance calories - 2400 was based off "my net diary" but I missed was to LOSE 6 kilo over next 6 months so prob around 2600ish to maintain. Yeah think I'll bump up from 2000 ish avg to 2200 or bit higher. Just been mad on low calorie for weight loss last 6 months but prob time to ease off - only 4 to 6 kg away from goal weight.

Ate my usual 2 to 3 eggs all mornings since last post - hard boiled on own. Kept up type I II III collagen each day. Chicken and salad for most lunches and on weekend steak in bread with salad Sat and skipped lunch Sunday. Snacks afternoon (only time of day I snack) fruit, a sandwidge here and there (one slice bread only) with tomato and onion and ham. Dinners have been Steak veggie mash, chicken curry with rice, spag bog, Beef strog with rice.

@LevButlerov - I'll start getting pictures of food for next post. Around probiotics - I was taking "morning complete" a probiotic and kind of went off - I still have a tub - will kick it off again, Otherwise daily - Zinc, saw palmetto for prostate health, milk thistle & dandelion for liver health, and vitamin C - also collagen each day type I II III for some cartridge damage in shoulder and hip. Shoulder - Skiing, hip - motor bike accident lol

I have lot to learn - will start listening to pod casts linked earlier. Pretty time poor but I can listen on way to work.

Keeping up walking every day, did two swims in ocean (short - only 150M - haven't swum in few years)

And - I bought a 2nd hand 24 year old, but what seems very solid, weight bench with 70kg weights 😁

Had a play doing bench press yesterday - 1st time in life to be honest apart from those upright ones at Jett's many years ago.

Feebly managed : (Forgive any terminology I get wrong)

Yesterday
Bench press 3 sets of 5 at 50kg (struggled)
Preachers bench 3 X 10 at only 12 kilo each arm - really struggled
Push ups - 3 x 20 easily - diamond push ups are hurting my shoulders so reverted to normal.
Pull ups - 3 X 4 (struggle at 4th and cant seem to get to 5)
40 min brisk walking

Today
Split squats 3 X 10 each leg - non weighted
Leg extensions 3 x 10 at 20kg
Leg curls 10 / 8 / 6 at 20kg (struggled)
20 min brisk walking

Tomorrow onwards - intending repeating yesterday & today with 1 day off per week ? Trying to keep simple and not over do it - also with what I can do at home with the little gear I have if possible.


Need to clean up my shed...
View attachment 70928

@Chrisos Good to see your bumping cals back up a bit. You def don't wanna go low cals and lose too much too fast. Not good for metabolism. Keep eating as much as you can while still averaging loss at the end of the week. If weight stalls for 2 weeks then we drop a little.
Try to log every day if you can.
Below is a link to my log. Your welcome to copy the format and just fill in your data. Just need to copy/paste every day and take 5min to update wo's and meals. If you look in my signature there are links to past logs where you can see both diet and gaining phases.
https://www.evolutionary.org/forums/threads/s-gentz-2024-2025-build-log.101897/
 
@Chrisos training gear looks good :D thanks for the share

I love the podcast and listen to it as well, good bodybuilding motivation.

@s.gentz check this post please

how much cardio you doing now?


This is the home bench you have right? you can do a TON
just basic bench, wide grip, close grip, normal grip you can get 20-30 sets in :D
Only cardio at moment is brisk walking every day 20 to 60 minutes and swimming for 30 min but only just getting back into. Guess my push ups and squats are cardio also - I get pretty puffed out. I used to jog a lot in last but avoiding this time due to hip cartilage injury.

Open to increasing cardio.

Yeah I’m wrapped with the bench and that it’s few decades old lol they made stuff better then I recon.

Looking forward to getting into that podcast - I’ll pop on today with head phones (have desk job)
 
@Chrisos Good to see your bumping cals back up a bit. You def don't wanna go low cals and lose too much too fast. Not good for metabolism. Keep eating as much as you can while still averaging loss at the end of the week. If weight stalls for 2 weeks then we drop a little.
Try to log every day if you can.
Below is a link to my log. Your welcome to copy the format and just fill in your data. Just need to copy/paste every day and take 5min to update wo's and meals. If you look in my signature there are links to past logs where you can see both diet and gaining phases.
https://www.evolutionary.org/forums/threads/s-gentz-2024-2025-build-log.101897/
Thanks man 👍 I’ll take look at your log after work.

Yeah will make conscious effect to increase calories.

Think it’s time for me to decrease my Retatrutide a little (GLP-1 weight loss medication)
 
Only cardio at moment is brisk walking every day 20 to 60 minutes and swimming for 30 min but only just getting back into. Guess my push ups and squats are cardio also - I get pretty puffed out. I used to jog a lot in last but avoiding this time due to hip cartilage injury.

Open to increasing cardio.

Yeah I’m wrapped with the bench and that it’s few decades old lol they made stuff better then I recon.

Looking forward to getting into that podcast - I’ll pop on today with head phones (have desk job)
I think cardio is your game coming back in for a recomp. @Chrisos
how much more swimming can you do?
 
I think cardio is your game coming back in for a recomp. @Chrisos
how much more swimming can you do?
I swam daily 7/7 when fit 4+ years ago but was during COVID and working from home so much easier time wise. Also jogged 8km 3 times a week but want to avoid that this time. Doing all I can to help hip cartilage damage.

Think I’ll try to better manage time and do swims on way to work 👍 makes trip to work about 1 hour longer with swim getting in and out etc maybe try for 4 swims a week and get up to 1km. The regulars down there swim about 2km each morning but they have all the time in the world - mostly retired older crowd.

Will aim for 5am in water Thursday onwards and can still get to work by 6:30am. (Can’t do tomorrow - crazy early start)

This is me back then - got thinnish and fit but this time hoping for bit more muscle.

First photo was at 80kg, think second one was 83kg before I got to fittest.

Wanted to get thinner back then but was really showing in my face and making me look way older. (Briefly went down to 73.5kg until I saw photo of myself at BBQ)

Think 80kg is lower limit for me due to my age even though BMI says I should be 76kg

That said I heard HGH can help prevent face looking gaunt when losing weight - not sure it true. I’m on 2iu 5/7 at moment.

IMG_2692.webp


IMG_2622.webp
 
I swam daily 7/7 when fit 4+ years ago but was during COVID and working from home so much easier time wise. Also jogged 8km 3 times a week but want to avoid that this time. Doing all I can to help hip cartilage damage.

Think I’ll try to better manage time and do swims on way to work 👍 makes trip to work about 1 hour longer with swim getting in and out etc maybe try for 4 swims a week and get up to 1km. The regulars down there swim about 2km each morning but they have all the time in the world - mostly retired older crowd.

Will aim for 5am in water Thursday onwards and can still get to work by 6:30am. (Can’t do tomorrow - crazy early start)

This is me back then - got thinnish and fit but this time hoping for bit more muscle.

First photo was at 80kg, think second one was 83kg before I got to fittest.

Wanted to get thinner back then but was really showing in my face and making me look way older. (Briefly went down to 73.5kg until I saw photo of myself at BBQ)

Think 80kg is lower limit for me due to my age even though BMI says I should be 76kg

That said I heard HGH can help prevent face looking gaunt when losing weight - not sure it true. I’m on 2iu 5/7 at moment.

View attachment 71086

View attachment 71087
Swimming is good cardio but time is always an issue right.

I think the main thing with you will be to dial in your diet and nutrition. Can you start logging your daily food intake, no matter what it is, so we can properly manage this with you long term? @Chrisos EVO family is a no judgement zone so dont worry, our goal is to understand you better first.
 
Swimming is good cardio but time is always an issue right.

I think the main thing with you will be to dial in your diet and nutrition. Can you start logging your daily food intake, no matter what it is, so we can properly manage this with you long term? @Chrisos EVO family is a no judgement zone so dont worry, our goal is to understand you better first.
Thanks, will do. I’ll start logging all in my net diary again.

Feeling positive about getting this going properly 😁
 
I’ll post macros all later today but photo of today’s breakfast (eggs) and rest was lunch for work. I was out of salad so chucked some other stuff in and some bread to bump up calories a bit. Planning on chicken curry with broccoli for dinner tonight. And had chicken snack just now (just got home from work which is only time I snack) rest is just the three main meals of day.

2 large hard boiled eggs

250g shredded chicken breast

1 very large avocado

2 mini capsicums

2 slices multigrain bread with 5 grams butter in each

This is way up on usual calories which is intentional after feed back 2000 to low.

Edit : oops I missed the eggs 😂 were just standard 🐔 🥚 lol


IMG_4100.webp
IMG_4099.webp
 
Ok had 250g chicken for snack after work with 150ml milk. Also has 150g of mixed fruit - rockmellon, and all sorts in photo.

Dinner was as planned - chicken curry with rice and big serve broccoli

Far out feels like lot of food.

Also did 2 x 10 split squats, 40min brisk walking, 2 x 10 20kg leg extension, 2 x 10 x 20kg leg curls

Missed the swim - work is crazy at moment

Got new bloods done for test e2 psa and blood count. Also got blood pressure done and is at 123 / 80 (120/80 is bench mark perfect apparently)

I’m having second thoughts about staying on 420 test / 280 primo - some saying I should lose more weight first. Maybe drop back to 1/2 this ? Unsure…

IMG_4113.webp

IMG_4114.webp
IMG_4115.webp
IMG_4106.webp
IMG_4110.webp
IMG_4111.webp
IMG_4108.webp
 
Ok had 250g chicken for snack after work with 150ml milk. Also has 150g of mixed fruit - rockmellon, and all sorts in photo.

Dinner was as planned - chicken curry with rice and big serve broccoli

Far out feels like lot of food.

Also did 2 x 10 split squats, 40min brisk walking, 2 x 10 20kg leg extension, 2 x 10 x 20kg leg curls

Missed the swim - work is crazy at moment

Got new bloods done for test e2 psa and blood count. Also got blood pressure done and is at 123 / 80 (120/80 is bench mark perfect apparently)

I’m having second thoughts about staying on 420 test / 280 primo - some saying I should lose more weight first. Maybe drop back to 1/2 this ? Unsure…

View attachment 71541
View attachment 71542View attachment 71543View attachment 71546View attachment 71544View attachment 71548View attachment 71547
food is legit i like the macros so far bro but you gotta start to tighten up the carbs and up the cardio to recomp more

got 3rd lot of bloods back - E2 coming down nicely (since adding primo month ago at 3:2)

This is after week on 420/280 Test primo - (was on 210/140) yeah still unsure about dosage - feel fine since raising - will keep at 420/280 for little longer

View attachment 71622

View attachment 71632
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this estradiol is now right? still a bit high but its fine only a little maybe wrong test too
 
food is legit i like the macros so far bro but you gotta start to tighten up the carbs and up the cardio to recomp more


this estradiol is now right? still a bit high but its fine only a little maybe wrong test too
Will dial down carbs - that part will be easy. Cardio still looking at swimming but work crazy at moment (5am starts lot of the time) work goes back to normal after end of next week so swim on way to work should be easy.

Yeah oestrogen now at 158 (bit out of range still) down from 289 after little over 2 weeks on primo.

Thinking maybe getting 2 weekly bloods until e2 dialed in.
 
very nice food, i am interested in this
 
Will dial down carbs - that part will be easy. Cardio still looking at swimming but work crazy at moment (5am starts lot of the time) work goes back to normal after end of next week so swim on way to work should be easy.

Yeah oestrogen now at 158 (bit out of range still) down from 289 after little over 2 weeks on primo.

Thinking maybe getting 2 weekly bloods until e2 dialed in.
I would start to level E2 out under 130 a bit and get carbs down so you cut some water bro ;) best case @Chrisos and update us
 
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