First of all thanks to the advice on this page and especially the aussie approved sources section.
A bit about me
Age: 43 - married, 2 daughters
Height: 6’3”
Weight: 94kg
Body Fat - Haven't got an exact measurement but looking at guides 16-18%.
Cycle Experience: Have not cycled before but have been on TRT 18 months (initially by a clinic and now self TRT) and 150mg/week. I have noticed a nice increase in muscle, lowered BF% and vascularity, as has the wife
Cycle I am thinking of is not a heavy duty one - 12 weeks 300mg/week Test C with Anavar in the last 6-8 weeks (happy to take suggestions on this) at 40mg/day. I have Aromasin on hand in case. I have had no issues so far on 150mg a week.
Goal: Build strength and physique. In the last 2 years I have had an ankle reconstruction and torn my PCL (which resulted in some muscle wastage on my already skinny legs)and have recovered from the ankle and largely so from the knee, though it does limit the amount of leg work I can do.
Years training = Since I was 18 years old a mix of gym and sports with break between depending on uni/kids etc (martial arts, outdoor sports), and over the last 5 years mostly gym work.
Current Diet = I have never been one to look closely at my diet as I was always quiet slim, though now in my 40's I am more careful. I eat a variety of meat+carb dinners - each week would include fish, meat, chicken and relatively clean eating (and tbh my diet is culturally high in carbs - trying to bring that down) and a pre-made sports/macro lunch at work each day. Yogurt every day, coffee. I haven't tried intermittent fasting but I am hungry as in the mornings and my breakfast is consistently 2 eggs on toast, or a banana smoothie.
Training = lifting weights 4-5 days a week. I like to cycle a couple of times a week to (about 50-60km) as my knee doesn't get sore from that. Split looks like this:
1 - Chest - I use the machines for flat bench press 4 sets (not that it makes sense but up to level 75 of 90 on the machine)
Incline bench - use barbell with 35kg each side 4 sets
Fly's - either with 15kg dumbells or cable machine 4 sets
Biceps - Curls using preacher bar (but standing) up to 17.5kg on each side 4 sets
Seated Curls on a slight decline to 20kg DB's 3 sets
Standing dumbell curls at a light weight - high volume till failure 3 sets so then i have a good pump walking out of the gym
2 - Back - Deadlifts to 130kg over 4 sets
Pull-ups 12/8/8/6
Bent over rows 35kg DB 3-4 sets
Triceps - 4 sets each of cable pulldowns, then 2 more variations of pulldowns or dips
3 - Shoulders - Machine shoulder press to max level on machine over 4 sets, 10 reps
Lateral raises 5 sets to 12.5kg DB's
Rear delts on a cable machine 4 sets
Legs - limited due to knee issue - seated extension and leg press, light on the weights. Hamstring curls flare my knee up still.
Cycling twice a week
Then I repeat, throwing some variation in to arms and back but will be 4-5 times a week.
Cardio is split into skipping a few times a week and during my bike rides.
Supplements = only on a multi-vitamin - happy to take suggestions on what else I should go - creatine?
Sleep = in bed at 930pm sleeping by 10pm. Wake up around 6am so I would usually get a solid 8 hours.
A bit about me
Age: 43 - married, 2 daughters
Height: 6’3”
Weight: 94kg
Body Fat - Haven't got an exact measurement but looking at guides 16-18%.
Cycle Experience: Have not cycled before but have been on TRT 18 months (initially by a clinic and now self TRT) and 150mg/week. I have noticed a nice increase in muscle, lowered BF% and vascularity, as has the wife

Cycle I am thinking of is not a heavy duty one - 12 weeks 300mg/week Test C with Anavar in the last 6-8 weeks (happy to take suggestions on this) at 40mg/day. I have Aromasin on hand in case. I have had no issues so far on 150mg a week.
Goal: Build strength and physique. In the last 2 years I have had an ankle reconstruction and torn my PCL (which resulted in some muscle wastage on my already skinny legs)and have recovered from the ankle and largely so from the knee, though it does limit the amount of leg work I can do.
Years training = Since I was 18 years old a mix of gym and sports with break between depending on uni/kids etc (martial arts, outdoor sports), and over the last 5 years mostly gym work.
Current Diet = I have never been one to look closely at my diet as I was always quiet slim, though now in my 40's I am more careful. I eat a variety of meat+carb dinners - each week would include fish, meat, chicken and relatively clean eating (and tbh my diet is culturally high in carbs - trying to bring that down) and a pre-made sports/macro lunch at work each day. Yogurt every day, coffee. I haven't tried intermittent fasting but I am hungry as in the mornings and my breakfast is consistently 2 eggs on toast, or a banana smoothie.
Training = lifting weights 4-5 days a week. I like to cycle a couple of times a week to (about 50-60km) as my knee doesn't get sore from that. Split looks like this:
1 - Chest - I use the machines for flat bench press 4 sets (not that it makes sense but up to level 75 of 90 on the machine)
Incline bench - use barbell with 35kg each side 4 sets
Fly's - either with 15kg dumbells or cable machine 4 sets
Biceps - Curls using preacher bar (but standing) up to 17.5kg on each side 4 sets
Seated Curls on a slight decline to 20kg DB's 3 sets
Standing dumbell curls at a light weight - high volume till failure 3 sets so then i have a good pump walking out of the gym

2 - Back - Deadlifts to 130kg over 4 sets
Pull-ups 12/8/8/6
Bent over rows 35kg DB 3-4 sets
Triceps - 4 sets each of cable pulldowns, then 2 more variations of pulldowns or dips
3 - Shoulders - Machine shoulder press to max level on machine over 4 sets, 10 reps
Lateral raises 5 sets to 12.5kg DB's
Rear delts on a cable machine 4 sets
Legs - limited due to knee issue - seated extension and leg press, light on the weights. Hamstring curls flare my knee up still.
Cycling twice a week
Then I repeat, throwing some variation in to arms and back but will be 4-5 times a week.
Cardio is split into skipping a few times a week and during my bike rides.
Supplements = only on a multi-vitamin - happy to take suggestions on what else I should go - creatine?
Sleep = in bed at 930pm sleeping by 10pm. Wake up around 6am so I would usually get a solid 8 hours.