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12/13 (lucky Friday the 13th)
Slept pretty damn well, 1mg melatonin + 200mg valerian root
Blood draw today, should have blood test results soon
Pinned 40mg test c
Diet
2155Cal/197P/133C/84F
M1: Bagel with steak, egg, and cheese + shake
S1: protein bar
M2: steak sandwich
S2: protein bar
M3: Grilled chicken and broccoli
S3: Shake
Training
Finished work late today, moving leg day to tomorrow.
Slept pretty damn well, 1mg melatonin + 200mg valerian root
Blood draw today, should have blood test results soon
Pinned 40mg test c
Diet
2155Cal/197P/133C/84F
M1: Bagel with steak, egg, and cheese + shake
S1: protein bar
M2: steak sandwich
S2: protein bar
M3: Grilled chicken and broccoli
S3: Shake
Training
Finished work late today, moving leg day to tomorrow.
Spot on observation, I haven't been getting any veggies.... I really don't like most but I need to do a better job.
As for meal prep and cooking, wife does most the cooking, I prep on the weekend if I can, otherwise since I work from home I just grab the kitchen scale and weigh out my meal each time.
Cooking method is generally lean. Today the wife grilled some chicken breasts that she marinated in avocado oil, lemon and lime juice, parsley, seasoned salt, garlic powder, onion powder, broccoli was roasted with a bit of avocado oil, lemon, and garlic salt.
Sweet potatoes and squash are usually just roasted with same as broccoli.
She undersalts everything... Worries about my blood pressure (which was high before medication.)
Right now I'm following Jeff Nippard's PPL program on phase 3, pictures attached of the 3 days I do.
Planning to switch to his bodybuilding program on cycle (full body version)
Attachments
Blood work is looking good for cycle (will post early next week once all the results come in)
This is what I was planning for cycle. Keep in mind anything with barbell on back or spinal compression stuff that's caused me issues in the past like deadlift is a no go so I have substitutions in the program (he gives 2 substitution options for each exercise). Why can't I? I had major spinal surgeries, DM me for more details. I'm safe doing most movements outside of DL and back squat.
For example instead of Smith Squat, he suggests Machine Squat or DB Bulgarian Split Squats. Since my gym doesn't have a machine squat I'll do Bulgarian.
There's a 5 day I can pick up if the week permits, with work, family, and life a 4 day split is just my realistic view.
Most last sets target and RPE 9-10 except the first couple weeks it stays without failure.
My goal is hypertrophy first, stronger second all without injury
Suggestions on program? Most of this is built for progressive overload but my last cycles did focus a lot on strength and not hypertrophy.
This is what I was planning for cycle. Keep in mind anything with barbell on back or spinal compression stuff that's caused me issues in the past like deadlift is a no go so I have substitutions in the program (he gives 2 substitution options for each exercise). Why can't I? I had major spinal surgeries, DM me for more details. I'm safe doing most movements outside of DL and back squat.
For example instead of Smith Squat, he suggests Machine Squat or DB Bulgarian Split Squats. Since my gym doesn't have a machine squat I'll do Bulgarian.
There's a 5 day I can pick up if the week permits, with work, family, and life a 4 day split is just my realistic view.
Most last sets target and RPE 9-10 except the first couple weeks it stays without failure.
My goal is hypertrophy first, stronger second all without injury
Suggestions on program? Most of this is built for progressive overload but my last cycles did focus a lot on strength and not hypertrophy.
Attachments
Nothing else worth noting, if there's a specific number I can grab it. I get a lot of tests done at the same time. Progresterone and prolactin are normal. Expecting E2 to be the same, I don't convert a lot to E2.
No SHBG tested, going to test that on cycle anyway.
Lipids
Liver function
Higher hemoglobin and hematocrit, but my hematocrit has been high since started TRT, but yes, I need to drink more water.
No SHBG tested, going to test that on cycle anyway.
Lipids
Liver function
Higher hemoglobin and hematocrit, but my hematocrit has been high since started TRT, but yes, I need to drink more water.
Decent macros today you moving up
Its hard to do veggies on glp-1s as you feel food, I think so far your diet is improving, goal will be to get more calories in.
Seems you need more food and overall more healthy meats, but this is a good start. I would add a steak ed if you can.
12/14
Diet
2226CAL/195P/134C/92F
Hit some diet fatigue and just wanted some things I really love, so I balanced that with some other stuff to try to balance the day
M1: scrambled eggs, steak, cheese, 0.5 avocado + shake
S1: raw carrots, apple fritter ( :-D)
M2:
S2: protein bar
M3: Korean BBQ beef, sweet potato, kale
S3: beef jerky
Training
Today was really rough, I normally do machines, the free weights killed me plus it feels like the nerve in my back/rib was starting to act up so I had to be a little more cautious
Front squat 3x15@75# (sheesh. First time squatting since surgery)
45° back hyperextension 3x20@25#
DB step ups 3x10@30#
Seated leg curl (slow) 3x8@85#
Leg press toe press 3x20@298#
Cable crunch 3x20@50#
Diet
2226CAL/195P/134C/92F
Hit some diet fatigue and just wanted some things I really love, so I balanced that with some other stuff to try to balance the day
M1: scrambled eggs, steak, cheese, 0.5 avocado + shake
S1: raw carrots, apple fritter ( :-D)
M2:
S2: protein bar
M3: Korean BBQ beef, sweet potato, kale
S3: beef jerky
Training
Today was really rough, I normally do machines, the free weights killed me plus it feels like the nerve in my back/rib was starting to act up so I had to be a little more cautious
Front squat 3x15@75# (sheesh. First time squatting since surgery)
45° back hyperextension 3x20@25#
DB step ups 3x10@30#
Seated leg curl (slow) 3x8@85#
Leg press toe press 3x20@298#
Cable crunch 3x20@50#
Keep after it man
@Likwid training you should stay with machines if you have some nerve issues, just to be safe.
On the diet front today, high protein perfect!!! and avocado
your diet is really improving.
Great job
12/15
Pinned 0.5mg glp1
Diet
2115CAL/ 190P/ 140C/ 84F
M1: 3 eggs, chicken, tortilla
S1: trail mix + walnuts
S2: yogurt, granola
S3: beef jerky, almonds
M2: Mexican chili, carne asada burrito (ended up eating 25% then just foraging for all the steak lol), guacamole
M3: shake
Pinned 0.5mg glp1
Diet
2115CAL/ 190P/ 140C/ 84F
M1: 3 eggs, chicken, tortilla
S1: trail mix + walnuts
S2: yogurt, granola
S3: beef jerky, almonds
M2: Mexican chili, carne asada burrito (ended up eating 25% then just foraging for all the steak lol), guacamole
M3: shake
Plan this coming week is to do a full deload week, get my physical and get prepped for the following week.
Plan is below for my weeks
1 - 12 - 0.5mg-1mg glp1 (Ozempic) as low as possible to maintain calories but also prevent overeating
1 - 12 - 600mg testosterone cypionate (Pharmacy generic) MWF
6 - 12 - 50mg oxandrolone (Ultima-Oxa) split into 2 doses a day, 25mg in the morning, 25mg 1 hr before working out
Plan is below for my weeks
1 - 12 - 0.5mg-1mg glp1 (Ozempic) as low as possible to maintain calories but also prevent overeating
1 - 12 - 600mg testosterone cypionate (Pharmacy generic) MWF
6 - 12 - 50mg oxandrolone (Ultima-Oxa) split into 2 doses a day, 25mg in the morning, 25mg 1 hr before working out
You will definitely feel it since you have been training machines only. Front squats are no joke either. Love them.
