Approved Log My Triathlon Performance Log

[Stylidude]

Hello,

Thank you so much for your welcomes to this forum.

As advised, this is the start of my log!

I am a 51 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2-3 Ironman's a year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

PEDS - Have been taking around 2 x 40mg Testosterone Undecanoate capsules a week for the last year. No real knowledge as to why or cycled or , only we used to do it back in the day

Height and weight - 1.75cm and 72 to 76kg.

Bloods attached at the end - no real issues other than hereditary high cholesterol which I am about to go on statins for!

Current - Finished a long season around 6 weeks ago,. I have had a complete break since then and am about to go on a 8 week 'getting going again program and then a 24ish week build up to the next race!! No Test for 6 weeks.

Sleep - this is my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro.

Breakfast - Cereal, blueberries, yoghurt, cup of tea
Lunch - Chicken and Avocado sandwich and muesli bar
Dinner - Salmon Pasta or 'loaded' chicken soup
Snacks - Toast with Peanut butter
Lots of electrolyte drinks and sports gels or carb drinks

Weight is always a challenge so I am often in calorie deficit but when I get the weight where I need it I try to keep the calories matching the calories burned!

Supplements-

High strength Vit C - 1000mg
Creatine - 3g
L Arginine - 7g
L Glutamine - 7g
HMB - 2g
Taurine - 3g
Co en Q10 - 300mg
Anasthaxen - 12mg
Advanced Spectrum Pro biotic tab - 38Billion
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg

Protein - 40g just before bed

So the macros are about;

Protein - 96g
Carbs - 292g
Fibre - 30g
Sugar 90g
Fat - 103g
Sodium - 1,076mg


Exercise - As I say, I am on sort of of season build now but a typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2

Most of my training cycles are around 24 weeks.

I would love some advice as to whether I should be taking a cycled Testosterone boost or using SARMS such as GW, SR and Osterine or combining the 2.

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

With my bloods, diet and training, what do I need to do to be competitive again?! Seems like at least GW and SR and/or Ost but do I combine it with sat 125mg Test cycled to match say 12 week SARM cycle through and doing a min 3 week PCT. Is that enough on that dose Test?!

Happy to go as recommended, equally happy to get back into training on water, log everything, get another blood test as I start my 24 weeks build up and do as I'm told from you guys?!

Thank you so much for all of your help with this guys - it's sooo nice to be around like minded people who just want to better themselves and don't judge!!!!

Please let me know if you need any other info!!

Thanks again!!

​

 

[Freki]

Hello,

Thank you so much for your welcomes to this forum.

As advised, this is the start of my log!

I am a 51 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2-3 Ironman's a year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

PEDS - Have been taking around 2 x 40mg Testosterone Undecanoate capsules a week for the last year. No real knowledge as to why or cycled or , only we used to do it back in the day

Height and weight - 1.75cm and 72 to 76kg.

Bloods attached at the end - no real issues other than hereditary high cholesterol which I am about to go on statins for!

Current - Finished a long season around 6 weeks ago,. I have had a complete break since then and am about to go on a 8 week 'getting going again program and then a 24ish week build up to the next race!! No Test for 6 weeks.

Sleep - this is my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro.

Breakfast - Cereal, blueberries, yoghurt, cup of tea
Lunch - Chicken and Avocado sandwich and muesli bar
Dinner - Salmon Pasta or 'loaded' chicken soup
Snacks - Toast with Peanut butter
Lots of electrolyte drinks and sports gels or carb drinks

Weight is always a challenge so I am often in calorie deficit but when I get the weight where I need it I try to keep the calories matching the calories burned!

Supplements-

High strength Vit C - 1000mg
Creatine - 3g
L Arginine - 7g
L Glutamine - 7g
HMB - 2g
Taurine - 3g
Co en Q10 - 300mg
Anasthaxen - 12mg
Advanced Spectrum Pro biotic tab - 38Billion
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg

Protein - 40g just before bed

So the macros are about;

Protein - 96g
Carbs - 292g
Fibre - 30g
Sugar 90g
Fat - 103g
Sodium - 1,076mg


Exercise - As I say, I am on sort of of season build now but a typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2

Most of my training cycles are around 24 weeks.

I would love some advice as to whether I should be taking a cycled Testosterone boost or using SARMS such as GW, SR and Osterine or combining the 2.

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

With my bloods, diet and training, what do I need to do to be competitive again?! Seems like at least GW and SR and/or Ost but do I combine it with sat 125mg Test cycled to match say 12 week SARM cycle through and doing a min 3 week PCT. Is that enough on that dose Test?!

Happy to go as recommended, equally happy to get back into training on water, log everything, get another blood test as I start my 24 weeks build up and do as I'm told from you guys?!

Thank you so much for all of your help with this guys - it's sooo nice to be around like minded people who just want to better themselves and don't judge!!!!

Please let me know if you need any other info!!

Thanks again!!



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​

Welcome @Stylidude

Great start to your log.
Your Ironman training is brutal. I competed ultras for a bit but would tap out at 10hrs a week of training, just so taxing on daily life.

Your test lvls are surprisingly ok for a 51yr old ironman testing at midday.

In your shoes I would be doing trt 100mg -150mg a week low dose HGH 2iu a night, BPC 157 250mcg morning and night for inflammation and L-Carnitine injections , thats 4 -5 injections daily.

Ive heard good things about Cardarine but never tried myself.

 

[s.gentz]

Protein - 96g

This jumps out at me immediately. We need to get this up a bit. What are your stats?
Your also only eating around 2400cals/day. If your in off season you may want to bring this up a bit.
I def understand the mental aspect of feeling you need to train but you really need 1 day of rest.
Cortisol is something to keep an eye on. There was no time listed so I assume you were tested at 12 with the rest of your bloods? If so you are getting to the upper end here and adrenal fatigue comes into play. This is something to be watched. I used to train with a guy who was 7 days/wk in his early 50's and he ended up with adrenal fatigue syndrome from not managing cortisol and had to take quite a long rest. We need to adapt if we demand this much from our body. As i'm sure your Doc has told you your cholesterol is not great. Is this being managed?
Is your coach just prepping you for races or year round? What are his thoughts?
You mentioned a break to start your family. How many years training/racing prior to break?
How long was the break? Did you train at all? Consistently?
When did you start training seriously again?

 

[LevButlerov]

Hello,

Thank you so much for your welcomes to this forum.

As advised, this is the start of my log!

I am a 51 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2-3 Ironman's a year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

PEDS - Have been taking around 2 x 40mg Testosterone Undecanoate capsules a week for the last year. No real knowledge as to why or cycled or , only we used to do it back in the day

Height and weight - 1.75cm and 72 to 76kg.

Bloods attached at the end - no real issues other than hereditary high cholesterol which I am about to go on statins for!

Current - Finished a long season around 6 weeks ago,. I have had a complete break since then and am about to go on a 8 week 'getting going again program and then a 24ish week build up to the next race!! No Test for 6 weeks.

Sleep - this is my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro.

Breakfast - Cereal, blueberries, yoghurt, cup of tea
Lunch - Chicken and Avocado sandwich and muesli bar
Dinner - Salmon Pasta or 'loaded' chicken soup
Snacks - Toast with Peanut butter
Lots of electrolyte drinks and sports gels or carb drinks

Weight is always a challenge so I am often in calorie deficit but when I get the weight where I need it I try to keep the calories matching the calories burned!

Supplements-

High strength Vit C - 1000mg
Creatine - 3g
L Arginine - 7g
L Glutamine - 7g
HMB - 2g
Taurine - 3g
Co en Q10 - 300mg
Anasthaxen - 12mg
Advanced Spectrum Pro biotic tab - 38Billion
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg

Protein - 40g just before bed

So the macros are about;

Protein - 96g
Carbs - 292g
Fibre - 30g
Sugar 90g
Fat - 103g
Sodium - 1,076mg


Exercise - As I say, I am on sort of of season build now but a typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2

Most of my training cycles are around 24 weeks.

I would love some advice as to whether I should be taking a cycled Testosterone boost or using SARMS such as GW, SR and Osterine or combining the 2.

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

With my bloods, diet and training, what do I need to do to be competitive again?! Seems like at least GW and SR and/or Ost but do I combine it with sat 125mg Test cycled to match say 12 week SARM cycle through and doing a min 3 week PCT. Is that enough on that dose Test?!

Happy to go as recommended, equally happy to get back into training on water, log everything, get another blood test as I start my 24 weeks build up and do as I'm told from you guys?!

Thank you so much for all of your help with this guys - it's sooo nice to be around like minded people who just want to better themselves and don't judge!!!!

Please let me know if you need any other info!!

Thanks again!!



View attachment 151769View attachment 151770View attachment 151771View attachment 151772View attachment 151773View attachment 151774View attachment 151775View attachment 151776View attachment 151777

​

welcome again to the EVO family @Stylidude please help us approve this log by sharing pics of you face blurred, we need it to understand your base and get a feel for our direction here.

 

[HarleyGuy]

Hello,

Thank you so much for your welcomes to this forum.

As advised, this is the start of my log!

I am a 51 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2-3 Ironman's a year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

PEDS - Have been taking around 2 x 40mg Testosterone Undecanoate capsules a week for the last year. No real knowledge as to why or cycled or , only we used to do it back in the day

Height and weight - 1.75cm and 72 to 76kg.

Bloods attached at the end - no real issues other than hereditary high cholesterol which I am about to go on statins for!

Current - Finished a long season around 6 weeks ago,. I have had a complete break since then and am about to go on a 8 week 'getting going again program and then a 24ish week build up to the next race!! No Test for 6 weeks.

Sleep - this is my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro.

Breakfast - Cereal, blueberries, yoghurt, cup of tea
Lunch - Chicken and Avocado sandwich and muesli bar
Dinner - Salmon Pasta or 'loaded' chicken soup
Snacks - Toast with Peanut butter
Lots of electrolyte drinks and sports gels or carb drinks

Weight is always a challenge so I am often in calorie deficit but when I get the weight where I need it I try to keep the calories matching the calories burned!

Supplements-

High strength Vit C - 1000mg
Creatine - 3g
L Arginine - 7g
L Glutamine - 7g
HMB - 2g
Taurine - 3g
Co en Q10 - 300mg
Anasthaxen - 12mg
Advanced Spectrum Pro biotic tab - 38Billion
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg

Protein - 40g just before bed

So the macros are about;

Protein - 96g
Carbs - 292g
Fibre - 30g
Sugar 90g
Fat - 103g
Sodium - 1,076mg


Exercise - As I say, I am on sort of of season build now but a typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2

Most of my training cycles are around 24 weeks.

I would love some advice as to whether I should be taking a cycled Testosterone boost or using SARMS such as GW, SR and Osterine or combining the 2.

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

With my bloods, diet and training, what do I need to do to be competitive again?! Seems like at least GW and SR and/or Ost but do I combine it with sat 125mg Test cycled to match say 12 week SARM cycle through and doing a min 3 week PCT. Is that enough on that dose Test?!

Happy to go as recommended, equally happy to get back into training on water, log everything, get another blood test as I start my 24 weeks build up and do as I'm told from you guys?!

Thank you so much for all of your help with this guys - it's sooo nice to be around like minded people who just want to better themselves and don't judge!!!!

Please let me know if you need any other info!!

Thanks again!!



View attachment 151769View attachment 151770View attachment 151771View attachment 151772View attachment 151773View attachment 151774View attachment 151775View attachment 151776View attachment 151777

​

Well need some pics to get your log approved @Stylidude

You're in the right place to be getting advice on this as there's members, VIP's and Mods your age that have expertise in this type of training and compounds that work best and will best for YOU once we're on point to make an assessment and that first log post was comprehensive, well done!

Some comments to start:

High strength Vit C - 1000mg

You can double or triple this

Creatine - 3g

5g ED (ED=every day) so up this.

Anasthaxen - 12mg

Goes well with Krill oil

Krill oil - 1000mg

Protein - 96g

Way too low, if you're training very hard at a competitive level you'll have to watch for rhabo and keep protein double this amount.

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

What's your stigma with going on T? Your bloods have all the markers checked except your T and freeT. Your cholesterol looks like you're actually running T right now.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

You know now this is not how Testosterone is to be used correct? Including HGH correct?

 

[Stylidude]

This jumps out at me immediately. We need to get this up a bit. What are your stats?
Your also only eating around 2400cals/day. If your in off season you may want to bring this up a bit.
I def understand the mental aspect of feeling you need to train but you really need 1 day of rest.
Cortisol is something to keep an eye on. There was no time listed so I assume you were tested at 12 with the rest of your bloods? If so you are getting to the upper end here and adrenal fatigue comes into play. This is something to be watched. I used to train with a guy who was 7 days/wk in his early 50's and he ended up with adrenal fatigue syndrome from not managing cortisol and had to take quite a long rest. We need to adapt if we demand this much from our body. As i'm sure your Doc has told you your cholesterol is not great. Is this being managed?
Is your coach just prepping you for races or year round? What are his thoughts?
You mentioned a break to start your family. How many years training/racing prior to break?
How long was the break? Did you train at all? Consistently?
When did you start training seriously again?

Hey, thanks so much for getting in touch!!

The bloods were done fasted and drawn at 7:30am so not sure why it says 12:00? That helps contextualise the Cortisol reading a little I guess?!

Doc is aware of the Cholesterol. It is hereditary. I am already meant to be on a statin but have sort of neglected it. Am about to re-start these is earnest as I need to get it under control, particularly again as I start the PEDS I guess.

Coach prepping all year round. Very good, he knows I want to do too much, I do listen to him and we are going to slow it down a fair bit this year to improve the quality!

I raced to a very high level. I started when I was 14 and raced full time through my early 20's. Have remained sporty and have done the odd training cycle every few years as inspiration took me. Trouble is I only know how to rain to a very high level and my expectations of myself are the same so whenever things got in the way I stopped. I tend to be either all on or all off and through those years of building a career and family, so much stuf gets in the way. I wish I could have stayed consistent despite what life threwsat me. I just wasn't that guy. Maturity has helped but still, where I am in life allows me to train at the level I need to, to race at the level I want to now so I'm going to ride it as long as I can!!!

I have been back training around 2 years now. Luckily my base fitness, physiology and more mentally how I see distance, work ethic and sessions has allowed me to get straight back into it fairly hard!

Hope this helps!!

 

[Stylidude]

welcome again to the EVO family @Stylidude please help us approve this log by sharing pics of you face blurred, we need it to understand your base and get a feel for our direction here.

Will do, hopefully tonight!!

 

[Stylidude]

Well need some pics to get your log approved @Stylidude

You're in the right place to be getting advice on this as there's members, VIP's and Mods your age that have expertise in this type of training and compounds that work best and will best for YOU once we're on point to make an assessment and that first log post was comprehensive, well done!

Some comments to start:

You can double or triple this

5g ED (ED=every day) so up this.

Goes well with Krill oil



Way too low, if you're training very hard at a competitive level you'll have to watch for rhabo and keep protein double this amount.

What's your stigma with going on T? Your bloods have all the markers checked except your T and freeT. Your cholesterol looks like you're actually running T right now.

You know now this is not how Testosterone is to be used correct? Including HGH correct?

Thanks heaps Harley Guy!!

Will get onto the Vit C and creatine and up them to the levels suggested! Also the protein, coach has been on me towards the end of the last training cycle about that!

The Testosterone is my main question. I am not adverse at all to it and know I will feel better taking it. It has been suggested to me to look at 125mg Sustagen delivered via 2 doses weekly.

One of my reservations is the understanding that it doesn't help endurance sports performance as much as some other PEDS like GW but as I say, I know it does help and I know it will help other aspects of my life which I want to improve too as I age so I am all for low dose TRT type stuff plus or minus something like EQ maybe.

I guess where maybe I come across concerned is because I really don't know how to cycle it.
Do you cycle a low dose like 125mg. How long should you stay on cycle. I saw a bunch of work with SARMS talking about 12 weeks on then a mini PCT of 3 weeks. Could you do the same with that dose of T and match the cycles to the SARMS?

I guess, I want on it but don't want to be forced to stay on it till the end of days if I can help it because I killed my natural production. Please forgive me if I come across really naïve - I am!!

 

[HarleyGuy]

coach has been on me towards the end of the last training cycle about that!

Smart coach, you need double that protein. Carbs aren't the smoking gun endurance athletes think they are. On race day high intra comp glucose sure but muscle recovery and mitigating atrophy due to overtraining is paramount.

125mg Sustagen delivered via 2 doses weekly

We'll see... log needed, see below. You're on the right track thinking GW but depending on your log there may be a better cocktail for you.

I know it does help and I know it will help other aspects of my life which I want to improve too as I age so I am all for low dose TRT type stuff plus or minus something like EQ maybe.

This is a great podcast episode for us old guys who need help understanding how Test helps with both performance and over general sense of well being: https://www.evolutionary.org/evolut...terone-and-what-options-exist-by-para-pharma/

I guess where maybe I come across concerned is because I really don't know how to cycle it.

That's what you're here for bro. You can trust EVO we will get you up and running and doped up safe, but good and proper to outperform the millenials.

I guess, I want on it but don't want to be forced to stay on it till the end of days if I can help it because I killed my natural production. Please forgive me if I come across really naïve - I am!!

Naive is good! When I was coaching firearms training for advanced CQB selection (now called CQC) we never liked the guys who already were a good shot with speed, aggressiveness and accuracy because they had to unlearn before they learned. You are in a unique and perfect place to start with a blank slate and let us take you where you need to go.

Also, you said "Do you cycle a low dose like 125mg. How long should you stay on cycle. I saw a bunch of work with SARMS talking about 12 weeks on then a mini PCT of 3 weeks. Could you do the same with that dose of T and match the cycles to the SARMS?" You're getting way ahead of yourself. All these questions will be answered in your log once you get it approved.

Let's start with pics so we can see your base physique and what we're working with then we'll guide you through the proper doping protocol for race day with a PCT if needed and you want to come off after.

 

[miamorales]

125mg of test with SARMs and a mini PCT? Sounds like you're trying to walk a tightrope! I'm no expert, but I'd be nervous about shutting down my natural production for good. Maybe getting another blood test after a few weeks on the sauce is a good idea, just to see what's REALLY going on? Good luck, mate!

 

[s.gentz]

Hey, thanks so much for getting in touch!!

The bloods were done fasted and drawn at 7:30am so not sure why it says 12:00? That helps contextualise the Cortisol reading a little I guess?!

Doc is aware of the Cholesterol. It is hereditary. I am already meant to be on a statin but have sort of neglected it. Am about to re-start these is earnest as I need to get it under control, particularly again as I start the PEDS I guess.

Coach prepping all year round. Very good, he knows I want to do too much, I do listen to him and we are going to slow it down a fair bit this year to improve the quality!

I raced to a very high level. I started when I was 14 and raced full time through my early 20's. Have remained sporty and have done the odd training cycle every few years as inspiration took me. Trouble is I only know how to rain to a very high level and my expectations of myself are the same so whenever things got in the way I stopped. I tend to be either all on or all off and through those years of building a career and family, so much stuf gets in the way. I wish I could have stayed consistent despite what life threwsat me. I just wasn't that guy. Maturity has helped but still, where I am in life allows me to train at the level I need to, to race at the level I want to now so I'm going to ride it as long as I can!!!

I have been back training around 2 years now. Luckily my base fitness, physiology and more mentally how I see distance, work ethic and sessions has allowed me to get straight back into it fairly hard!

Hope this helps!!

Def get that cholesterol under control. So important. I waited and now have 2 small plaques in my heart. Scary stuff.
I'm the same way, when i'm in, i'm all in and want to perform at a high level. Was that way with IM/Ultra/MTB/windsurfing. You just have to realize as you get a little older you can still push but you really need to be in tune with your body. I had a close friend that was 52 and pushed himself hard in IM/triathlon training/ racing and didn't listen to his body and he is no longer with us.
I think plans going into 2026 season
1- Get cholesterol under control ASAP!
2- Get diet/macros in a better place
3- Plan a sustainable amount of training with life balance. I know it's very easy to make training #1 but it effects everything else in life. I've been there.
4- Pick an IM and 2 HIM to compete in. See how you perform/feel and then you will have the knowledge to plan the road forward.

 

[LevButlerov]

125mg of test with SARMs and a mini PCT? Sounds like you're trying to walk a tightrope! I'm no expert, but I'd be nervous about shutting down my natural production for good. Maybe getting another blood test after a few weeks on the sauce is a good idea, just to see what's REALLY going on? Good luck, mate!

are you on cycle now? share please @miamorales

 

[Stylidude]

 

[Stylidude]

Hello,

Have uploaded the above images. Not sure if I can edit my first post to chuck them in there?!

These are me at my worst. 5 weeks completely off and poor diet, drinking habits over those weeks.

Normally 72kg, at the moment only 76 but have lost alot of muscle. Normally quad much bigger and more defined. General layer of body fat all over torso at the moment but that'll go!. Can never quite get a 6 pack but normally lean around top of hips and above belly button.

Cosmetically the love handles do go but never quite lose the fat below the belly button and under moobs and arm pits despite all the swimming like I used to do only 10 years ago?!

I guess as much as I want the performance benefits of PEDS and don't want to put on too much muscle, I would love it if a side effect can be me cutting up and looking real good again?!

Hope this is ok for the approved log now but please let me know if you need or want anything more!!

Thanks heaps already guys!!

 

[Freki]

I guess as much as I want the performance benefits of PEDS and don't want to put on too much muscle, I would love it if a side effect can be me cutting up and looking real good again?!

Still look better then 99% of 50yr olds.

 

[LevButlerov]

View attachment 152506View attachment 152507

Hello,

Have uploaded the above images. Not sure if I can edit my first post to chuck them in there?!

These are me at my worst. 5 weeks completely off and poor diet, drinking habits over those weeks.

Normally 72kg, at the moment only 76 but have lost alot of muscle. Normally quad much bigger and more defined. General layer of body fat all over torso at the moment but that'll go!. Can never quite get a 6 pack but normally lean around top of hips and above belly button.

Cosmetically the love handles do go but never quite lose the fat below the belly button and under moobs and arm pits despite all the swimming like I used to do only 10 years ago?!

I guess as much as I want the performance benefits of PEDS and don't want to put on too much muscle, I would love it if a side effect can be me cutting up and looking real good again?!

Hope this is ok for the approved log now but please let me know if you need or want anything more!!

Thanks heaps already guys!!

You look good in the pic strong base and you clearly are in shape, we just need to work on the mass a bit perfect start. @Stylidude thank you for sharing with the EVO family!

 

[LevButlerov]

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

reviewed your log in detail @Stylidude

PEDS - Have been taking around 2 x 40mg Testosterone Undecanoate capsules a week for the last year. No real knowledge as to why or cycled or , only we used to do it back in the day

you are still taking them or not?

Sleep - this is my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

what sleep aids do you take before bed? think valerian or magnesium is the question

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro.

Breakfast - Cereal, blueberries, yoghurt, cup of tea
Lunch - Chicken and Avocado sandwich and muesli bar
Dinner - Salmon Pasta or 'loaded' chicken soup
Snacks - Toast with Peanut butter
Lots of electrolyte drinks and sports gels or carb drinks

Weight is always a challenge so I am often in calorie deficit but when I get the weight where I need it I try to keep the calories matching the calories burned!

Diet
Diet, please share foods and meals and when you eat them, macros would be good
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.

Exercise - As I say, I am on sort of of season build now but a typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2

Most of my training cycles are around 24 weeks.

You're in a caloric deficit doing this volume?

Supplements-

High strength Vit C - 1000mg
Creatine - 3g
L Arginine - 7g
L Glutamine - 7g
HMB - 2g
Taurine - 3g
Co en Q10 - 300mg
Anasthaxen - 12mg
Advanced Spectrum Pro biotic tab - 38Billion
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg

supplements
Get vitamin C in there around 3000mgs ed
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

With my bloods, diet and training, what do I need to do to be competitive again?! Seems like at least GW and SR and/or Ost but do I combine it with sat 125mg Test cycled to match say 12 week SARM cycle through and doing a min 3 week PCT. Is that enough on that dose Test?!

Happy to go as recommended, equally happy to get back into training on water, log everything, get another blood test as I start my 24 weeks build up and do as I'm told from you guys?!

Thank you so much for all of your help with this guys - it's sooo nice to be around like minded people who just want to better themselves and don't judge!!!!

your testosterone is low and you're 50, you need to start self-TRT imo
250mgs testosterone/week
20mgs cardarine/ed (but cardarine needs to be cycled in and out)
you also need to get some HGH possible and well as bpc/tb
but before we go deep into cycle lets talk more about you, see above Qs

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

 

[Stylidude]

Smart coach, you need double that protein. Carbs aren't the smoking gun endurance athletes think they are. On race day high intra comp glucose sure but muscle recovery and mitigating atrophy due to overtraining is paramount.

Thank you Harley Guy - started today with 2 shakes so will try to up to 180g per day!

This is a great podcast episode for us old guys who need help understanding how Test helps with both performance and over general sense of well being: https://www.evolutionary.org/evolut...terone-and-what-options-exist-by-para-pharma/

Will get on it - thank you!!

 

[Stylidude]

Def get that cholesterol under control. So important. I waited and now have 2 small plaques in my heart. Scary stuff.
I'm the same way, when i'm in, i'm all in and want to perform at a high level. Was that way with IM/Ultra/MTB/windsurfing. You just have to realize as you get a little older you can still push but you really need to be in tune with your body. I had a close friend that was 52 and pushed himself hard in IM/triathlon training/ racing and didn't listen to his body and he is no longer with us.
I think plans going into 2026 season
1- Get cholesterol under control ASAP!
2- Get diet/macros in a better place
3- Plan a sustainable amount of training with life balance. I know it's very easy to make training #1 but it effects everything else in life. I've been there.
4- Pick an IM and 2 HIM to compete in. See how you perform/feel and then you will have the knowledge to plan the road forward.

Hey - thanks heaps for the caring advice.

Have rung the GP to get back on the statins. Have had a full cardiac screen and calcium scores and all ok for now so will get on to prevent anything forming! Thank you!

Will get the protein up and the higher dose Vit C and Creatine! Great advice from all nutritionally!

The life balance is the aim of this year - coach gave me two options - one as you said 2 1/2's and 1 full or 2 fulls spaced a decent amount art. Tried to go with the first option but it just didn't get me out of bed in the morning! I know the first one is correct of all the right reasons but it just didn't intrinsically get me going this year for whatever reason! Am aiming for the two full with shorted, more quality weeks and sessions to get the faster effect but I need to be scared of the goal and on the 'big stage' for whatever reason. I am not disrespecting 70.3's at all its just how my brain is wired.....

I have no real probs doing the miles of fitting it in, the new shorter / faster training program is what I needed! I just wasn't getting the quality sessions done well because I was training too hard, too often!

 

[Stylidude]

Still look better then 99% of 50yr olds.

Thank you Freki!

 

[Stylidude]

reviewed your log in detail @Stylidude

you are still taking them or not?

what sleep aids do you take before bed? think valerian or magnesium is the question

Diet
Diet, please share foods and meals and when you eat them, macros would be good
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.


You're in a caloric deficit doing this volume?

supplements
Get vitamin C in there around 3000mgs ed
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

your testosterone is low and you're 50, you need to start self-TRT imo
250mgs testosterone/week
20mgs cardarine/ed (but cardarine needs to be cycled in and out)
you also need to get some HGH possible and well as bpc/tb
but before we go deep into cycle lets talk more about you, see above Qs

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 so much for the input!

Not taking any peds at the moment - haven't taken the Test caps since late October.

As I said, I have had 5 weeks completely off, started today on a 6 week easy build up to start a 24 week training program for the next Ironman.

Easy, fun training for the next 6 weeks but will still be around the 16 hour mark, just less attention to full on zone training, hard intervals etc. Mostly got to build up the long swims, runs and bikes!

I don't take sleep aids before bed - I am always whacked by the time my head hits the pillow - never a prob to sleep but if you think its a good idea, I like the idea of Magnesium?!

I eat pretty much the same thing every day - I will post a typical daily diet in the next 24 hours.

I do track everything on Myfitness pal as I am a little calorie obsessed - typical endurance athlete maybe... always trying to get my weight down.

I may have used the wrong terminology with calorie deficit. I am generally eating as many calories as I burn but some days I will be 100, 700 or100 down on what I burn.

It can be hard to keep up with how many cals I burn when I exercise, equally, as I say, have been a little obsessed with my weight and trying to get it down. I have struggled to get lower than 72kg but I have raced at 67 a few years back and felt awesome - I feel I am carrying enough fat to get it down below 72, just haven't been able to get to it?!

Was sort of hoping something like retatrutide might help me there??

Started on 3000mg Vit C today, doubled my protein and increased Creatine to 5g this morning. Will post a full list food diet and sups soon.

Hope this answers alot of your questions, please let me know if you need anything else!!

As far as peds go, am open to anything. Just need to know how to use them and cycle them I guess.


I do take a capsule pro biotic - something like 38 billion? It is good quality and reassuringly expensive?!

Thank you for sorting out my banner and footer!!!

 

[LevButlerov]

Thanks so much for the input!

Not taking any peds at the moment - haven't taken the Test caps since late October.

As I said, I have had 5 weeks completely off, started today on a 6 week easy build up to start a 24 week training program for the next Ironman.

Easy, fun training for the next 6 weeks but will still be around the 16 hour mark, just less attention to full on zone training, hard intervals etc. Mostly got to build up the long swims, runs and bikes!

I don't take sleep aids before bed - I am always whacked by the time my head hits the pillow - never a prob to sleep but if you think its a good idea, I like the idea of Magnesium?!

I eat pretty much the same thing every day - I will post a typical daily diet in the next 24 hours.

I do track everything on Myfitness pal as I am a little calorie obsessed - typical endurance athlete maybe... always trying to get my weight down.

I may have used the wrong terminology with calorie deficit. I am generally eating as many calories as I burn but some days I will be 100, 700 or100 down on what I burn.

It can be hard to keep up with how many cals I burn when I exercise, equally, as I say, have been a little obsessed with my weight and trying to get it down. I have struggled to get lower than 72kg but I have raced at 67 a few years back and felt awesome - I feel I am carrying enough fat to get it down below 72, just haven't been able to get to it?!

Was sort of hoping something like retatrutide might help me there??

Started on 3000mg Vit C today, doubled my protein and increased Creatine to 5g this morning. Will post a full list food diet and sups soon.

Hope this answers alot of your questions, please let me know if you need anything else!!

As far as peds go, am open to anything. Just need to know how to use them and cycle them I guess.


I do take a capsule pro biotic - something like 38 billion? It is good quality and reassuringly expensive?!

Thank you for sorting out my banner and footer!!!

Thanks so much for the input!

EVO family supports you @Stylidude

Not taking any peds at the moment - haven't taken the Test caps since late October.

understood

As I said, I have had 5 weeks completely off, started today on a 6 week easy build up to start a 24 week training program for the next Ironman.

got it
this is the time for PEDs actually

Easy, fun training for the next 6 weeks but will still be around the 16 hour mark, just less attention to full on zone training, hard intervals etc. Mostly got to build up the long swims, runs and bikes!

thats big training for ironman

I don't take sleep aids before bed - I am always whacked by the time my head hits the pillow - never a prob to sleep but if you think its a good idea, I like the idea of Magnesium?!

no issues in this case but magnesium will help

I do track everything on Myfitness pal as I am a little calorie obsessed - typical endurance athlete maybe... always trying to get my weight down.

please post the myfitnesspal screen shots as you go

I may have used the wrong terminology with calorie deficit. I am generally eating as many calories as I burn but some days I will be 100, 700 or100 down on what I burn.

lets see the screens and macros first thanks

It can be hard to keep up with how many cals I burn when I exercise, equally, as I say, have been a little obsessed with my weight and trying to get it down. I have struggled to get lower than 72kg but I have raced at 67 a few years back and felt awesome - I feel I am carrying enough fat to get it down below 72, just haven't been able to get to it?!

dont worry about burned, we can figure that out

Was sort of hoping something like retatrutide might help me there??

it can in theory but you're doing so much for ironman why do you need retatrutide?

Started on 3000mg Vit C today, doubled my protein and increased Creatine to 5g this morning. Will post a full list food diet and sups soon.

good move, and bump creatine to 10 grams

I do take a capsule pro biotic - something like 38 billion? It is good quality and reassuringly expensive?!

thats good add psyllium husk ed

 

[Mobster]

Slightly less hours and yes - more protein

 

[stevesmi]

Hello,

Thank you so much for your welcomes to this forum.

As advised, this is the start of my log!

I am a 51 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2-3 Ironman's a year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

PEDS - Have been taking around 2 x 40mg Testosterone Undecanoate capsules a week for the last year. No real knowledge as to why or cycled or , only we used to do it back in the day

Height and weight - 1.75cm and 72 to 76kg.

Bloods attached at the end - no real issues other than hereditary high cholesterol which I am about to go on statins for!

Current - Finished a long season around 6 weeks ago,. I have had a complete break since then and am about to go on a 8 week 'getting going again program and then a 24ish week build up to the next race!! No Test for 6 weeks.

Sleep - this is my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro.

Breakfast - Cereal, blueberries, yoghurt, cup of tea
Lunch - Chicken and Avocado sandwich and muesli bar
Dinner - Salmon Pasta or 'loaded' chicken soup
Snacks - Toast with Peanut butter
Lots of electrolyte drinks and sports gels or carb drinks

Weight is always a challenge so I am often in calorie deficit but when I get the weight where I need it I try to keep the calories matching the calories burned!

Supplements-

High strength Vit C - 1000mg
Creatine - 3g
L Arginine - 7g
L Glutamine - 7g
HMB - 2g
Taurine - 3g
Co en Q10 - 300mg
Anasthaxen - 12mg
Advanced Spectrum Pro biotic tab - 38Billion
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg

Protein - 40g just before bed

So the macros are about;

Protein - 96g
Carbs - 292g
Fibre - 30g
Sugar 90g
Fat - 103g
Sodium - 1,076mg


Exercise - As I say, I am on sort of of season build now but a typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2

Most of my training cycles are around 24 weeks.

I would love some advice as to whether I should be taking a cycled Testosterone boost or using SARMS such as GW, SR and Osterine or combining the 2.

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

With my bloods, diet and training, what do I need to do to be competitive again?! Seems like at least GW and SR and/or Ost but do I combine it with sat 125mg Test cycled to match say 12 week SARM cycle through and doing a min 3 week PCT. Is that enough on that dose Test?!

Happy to go as recommended, equally happy to get back into training on water, log everything, get another blood test as I start my 24 weeks build up and do as I'm told from you guys?!

Thank you so much for all of your help with this guys - it's sooo nice to be around like minded people who just want to better themselves and don't judge!!!!

Please let me know if you need any other info!!

Thanks again!!



View attachment 151769View attachment 151770View attachment 151771View attachment 151772View attachment 151773View attachment 151774View attachment 151775View attachment 151776View attachment 151777

​

@Stylidude yeah i used to do endurance and triathlons. i know how hard it is. hardest thing to do

 

[Ulter]

Hello,

Thank you so much for your welcomes to this forum.

As advised, this is the start of my log!

I am a 51 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2-3 Ironman's a year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

PEDS - Have been taking around 2 x 40mg Testosterone Undecanoate capsules a week for the last year. No real knowledge as to why or cycled or , only we used to do it back in the day

Height and weight - 1.75cm and 72 to 76kg.

Bloods attached at the end - no real issues other than hereditary high cholesterol which I am about to go on statins for!

Current - Finished a long season around 6 weeks ago,. I have had a complete break since then and am about to go on a 8 week 'getting going again program and then a 24ish week build up to the next race!! No Test for 6 weeks.

Sleep - this is my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro.

Breakfast - Cereal, blueberries, yoghurt, cup of tea
Lunch - Chicken and Avocado sandwich and muesli bar
Dinner - Salmon Pasta or 'loaded' chicken soup
Snacks - Toast with Peanut butter
Lots of electrolyte drinks and sports gels or carb drinks

Weight is always a challenge so I am often in calorie deficit but when I get the weight where I need it I try to keep the calories matching the calories burned!

Supplements-

High strength Vit C - 1000mg
Creatine - 3g
L Arginine - 7g
L Glutamine - 7g
HMB - 2g
Taurine - 3g
Co en Q10 - 300mg
Anasthaxen - 12mg
Advanced Spectrum Pro biotic tab - 38Billion
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg

Protein - 40g just before bed

So the macros are about;

Protein - 96g
Carbs - 292g
Fibre - 30g
Sugar 90g
Fat - 103g
Sodium - 1,076mg


Exercise - As I say, I am on sort of of season build now but a typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2

Most of my training cycles are around 24 weeks.

I would love some advice as to whether I should be taking a cycled Testosterone boost or using SARMS such as GW, SR and Osterine or combining the 2.

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

With my bloods, diet and training, what do I need to do to be competitive again?! Seems like at least GW and SR and/or Ost but do I combine it with sat 125mg Test cycled to match say 12 week SARM cycle through and doing a min 3 week PCT. Is that enough on that dose Test?!

Happy to go as recommended, equally happy to get back into training on water, log everything, get another blood test as I start my 24 weeks build up and do as I'm told from you guys?!

Thank you so much for all of your help with this guys - it's sooo nice to be around like minded people who just want to better themselves and don't judge!!!!

Please let me know if you need any other info!!

Thanks again!!



View attachment 151769View attachment 151770View attachment 151771View attachment 151772View attachment 151773View attachment 151774View attachment 151775View attachment 151776View attachment 151777

​

Are you planning on doing the big one in Hawaii that they have or is it something where you do just regional competitions? Sounds like a lot of training. @Stylidude

 

[ceo]

Thanks so much for the input!

Not taking any peds at the moment - haven't taken the Test caps since late October.

As I said, I have had 5 weeks completely off, started today on a 6 week easy build up to start a 24 week training program for the next Ironman.

Easy, fun training for the next 6 weeks but will still be around the 16 hour mark, just less attention to full on zone training, hard intervals etc. Mostly got to build up the long swims, runs and bikes!

I don't take sleep aids before bed - I am always whacked by the time my head hits the pillow - never a prob to sleep but if you think its a good idea, I like the idea of Magnesium?!

I eat pretty much the same thing every day - I will post a typical daily diet in the next 24 hours.

I do track everything on Myfitness pal as I am a little calorie obsessed - typical endurance athlete maybe... always trying to get my weight down.

I may have used the wrong terminology with calorie deficit. I am generally eating as many calories as I burn but some days I will be 100, 700 or100 down on what I burn.

It can be hard to keep up with how many cals I burn when I exercise, equally, as I say, have been a little obsessed with my weight and trying to get it down. I have struggled to get lower than 72kg but I have raced at 67 a few years back and felt awesome - I feel I am carrying enough fat to get it down below 72, just haven't been able to get to it?!

Was sort of hoping something like retatrutide might help me there??

Started on 3000mg Vit C today, doubled my protein and increased Creatine to 5g this morning. Will post a full list food diet and sups soon.

Hope this answers alot of your questions, please let me know if you need anything else!!

As far as peds go, am open to anything. Just need to know how to use them and cycle them I guess.


I do take a capsule pro biotic - something like 38 billion? It is good quality and reassuringly expensive?!

Thank you for sorting out my banner and footer!!!

bros i bet you burn up a ton of cals from all this training @Stylidude one of my cousins loads up on protein pancakes. and gets a ton of carbs that way also homemade pizza

 

[2Thick]

View attachment 152506View attachment 152507

@Stylidude you got some size on you. now its just a matter of cutting down some body fat. and putting on more lean mass. you will look great!

 

[ROIDDERS]

Thanks so much for the input!

Not taking any peds at the moment - haven't taken the Test caps since late October.

As I said, I have had 5 weeks completely off, started today on a 6 week easy build up to start a 24 week training program for the next Ironman.

Easy, fun training for the next 6 weeks but will still be around the 16 hour mark, just less attention to full on zone training, hard intervals etc. Mostly got to build up the long swims, runs and bikes!

I don't take sleep aids before bed - I am always whacked by the time my head hits the pillow - never a prob to sleep but if you think its a good idea, I like the idea of Magnesium?!

I eat pretty much the same thing every day - I will post a typical daily diet in the next 24 hours.

I do track everything on Myfitness pal as I am a little calorie obsessed - typical endurance athlete maybe... always trying to get my weight down.

I may have used the wrong terminology with calorie deficit. I am generally eating as many calories as I burn but some days I will be 100, 700 or100 down on what I burn.

It can be hard to keep up with how many cals I burn when I exercise, equally, as I say, have been a little obsessed with my weight and trying to get it down. I have struggled to get lower than 72kg but I have raced at 67 a few years back and felt awesome - I feel I am carrying enough fat to get it down below 72, just haven't been able to get to it?!

Was sort of hoping something like retatrutide might help me there??

Started on 3000mg Vit C today, doubled my protein and increased Creatine to 5g this morning. Will post a full list food diet and sups soon.

Hope this answers alot of your questions, please let me know if you need anything else!!

As far as peds go, am open to anything. Just need to know how to use them and cycle them I guess.


I do take a capsule pro biotic - something like 38 billion? It is good quality and reassuringly expensive?!

Thank you for sorting out my banner and footer!!!

reta is more for fat loss and fat burning. it might not be a good idea for you for what your goals are. but you can certainly try it @Stylidude

 

[Stylidude]

please post the myfitnesspal screen shots as you go

lets see the screens and macros first thanks


good move, and bump creatine to 10 grams

thats good add psyllium husk ed

Thanks so much for all of your input Lev!

Attached is a very typical day. Nothing too large exercise but still around 1300 cals burned. Any bigger cals and I'd have used some energy drinks or gels to supplement.

Otherwise a fairly typical day in my life both exercise and eating wise. Again, if the day was bigger, I'd have something like a smoked salmao pasta for dinner, otherwise most days I'd eat something similar to yesterday.

 

[Stylidude]

I would typically wake at 4:15.

Breakfast 1 : I eat about 5:45am which is mostly the tea , cereal, blueberries and yoghurt.

Then I would train

Breakfast 2 happens about 7:00am, this is the protein shake(40g) and a piece of toast and coffee.

With the protein drink I would normally have:

High strength Vit C - 1000mg Now 3000mg
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion

As well as the above, at the same time I supplement with;

Creatine - 3g Now 10g
HMB - 2g

I also take the below but am thinking of leaving them as they taste shit and not sure if they do too much for me, would welcome your opinions?!

L Arginine - 7g
L Glutamine - 7g
Taurine - 3g

Lunch is at 12:00ish - this is normally a Chicken/or tuna and Avocado sandwich and muesli bar

I would normally train about 5:00ish, normally an energy drink, apple/banana and /or chicken sandwich before

Dinner would normally be at around 7:00ish and consist of Salmon Pasta or 'loaded' chicken soup, or burrito or Avocado on toast with Smoked Salmon

I would normally have another Protein drink just before bed

I would TRY to be asleep by 10!

The hotter it gets or harder I train I would consume ALOT of electrolyte drinks and sports gels or carb drinks

Protein shake - 40g just before bed

Hope this is everything you need!

 

[Stylidude]

your testosterone is low and you're 50, you need to start self-TRT imo
250mgs testosterone/week
20mgs cardarine/ed (but cardarine needs to be cycled in and out)
you also need to get some HGH possible and well as bpc/tb
but before we go deep into cycle lets talk more about you, see above Qs

If I went of a TRT type dose, say 125-250mg per week, could I still cycle it so I could come off if I wanted too or do you think I should get on it and stay on it for good??

 

[Stylidude]

reta is more for fat loss and fat burning. it might not be a good idea for you for what your goals are. but you can certainly try it @Stylidude

Thank you for this input - happy to try stuff but no point if advice is against it. Will have a go at a different regime this year and maybe revisit this if I still can't clear that last bit of body fat maybe?! Its just that last little bit around very bottom of stomach and just below moobs and armpits and I think a very light layer through torso that just pisses me off!! Wasn't at all hard to shed 10 years ago!!!

 

[Stylidude]

@Stylidude you got some size on you. now its just a matter of cutting down some body fat. and putting on more lean mass. you will look great!

Thank you!!

 

[Stylidude]

Are you planning on doing the big one in Hawaii that they have or is it something where you do just regional competitions? Sounds like a lot of training. @Stylidude

Yes I am! Have been a few times and want to keep going every few years till I'm dead or injured!!

I guess to contextualise everything. The hours/miles seems big! I have sort of been doing this on and off all of my life so both mentally and physically I largely have this.

At my end of the race, they are pretty normal, even at 50?!

Most people will get around putting in around 10 to 12 hours per week, do well between 10,14 and 16 depending on talent, but if you want to race at the pointy end the hours I'm doing are pretty normal.


Pros's will put in 24, up to 30 hours per week, I was putting in around 24 hours per week at times last year which was too much. I have a very, very good coach who trains some of the top pros in the world and for what I want to achieve, even at my age, 16 to 20 hours a week isn't just normal, it is largely necessary!!

We are cutting my hours to the 16-20 mark though as I just wasn't recovering well enough to nail the quality sessions last year despite the fact I was doing everything naturally possible from stretching to ice baths, pilates etc etc

I will normally comfortably get finish in the top 10 for my age group, sometimes up to 4th. Trying to crack the top 3 is a little more challenging as some of these guys are 30mins ahead! You spend a few races/years watching them thinking how can they possibly be going that fast when I have talent and train harder than most! Then is dawns on you, and you realise that in part, because of no testing, some (not all I am sure) of the top age groupers in the over 50's are still performing like they are in their 40's as they are already on TRT, but like me, as they explore particularly self TRT they also find the other good stuff!

Largely what we know is that PEDS don't necessarily make us faster, they allow us to train harder by recovering better! I just want to feel like I used to feel and train hard like I used to train. At my age if I have to cut down the hours, so be it but if I can bridge the gap with supplements then I'll get on the podium again which would be great!!

As others have said, Ironman is a brutal sport, more so if you want to race it so the hours are significant but if you want to race the elites, the hours are largely the hours, just got to find a way to get them done, get them done consistently and get em done with quality sessions!!

But also being safe and as with all training, be knowledgeable, smart and optimal about what you are doing!!

This is why I am so glad I have found this site!! Help me learn and understand how I can keep training to the level I need to to compete with the top guys on the same playing field!! Let's not necessarily cut the hours down, lets make them doable and optimised!!

 

[Ulter]

Yes I am! Have been a few times and want to keep going every few years till I'm dead or injured!!

I guess to contextualise everything. The hours/miles seems big! I have sort of been doing this on and off all of my life so both mentally and physically I largely have this.

At my end of the race, they are pretty normal, even at 50?!

Most people will get around putting in around 10 to 12 hours per week, do well between 10,14 and 16 depending on talent, but if you want to race at the pointy end the hours I'm doing are pretty normal.


Pros's will put in 24, up to 30 hours per week, I was putting in around 24 hours per week at times last year which was too much. I have a very, very good coach who trains some of the top pros in the world and for what I want to achieve, even at my age, 16 to 20 hours a week isn't just normal, it is largely necessary!!

We are cutting my hours to the 16-20 mark though as I just wasn't recovering well enough to nail the quality sessions last year despite the fact I was doing everything naturally possible from stretching to ice baths, pilates etc etc

I will normally comfortably get finish in the top 10 for my age group, sometimes up to 4th. Trying to crack the top 3 is a little more challenging as some of these guys are 30mins ahead! You spend a few races/years watching them thinking how can they possibly be going that fast when I have talent and train harder than most! Then is dawns on you, and you realise that in part, because of no testing, some (not all I am sure) of the top age groupers in the over 50's are still performing like they are in their 40's as they are already on TRT, but like me, as they explore particularly self TRT they also find the other good stuff!

Largely what we know is that PEDS don't necessarily make us faster, they allow us to train harder by recovering better! I just want to feel like I used to feel and train hard like I used to train. At my age if I have to cut down the hours, so be it but if I can bridge the gap with supplements then I'll get on the podium again which would be great!!

As others have said, Ironman is a brutal sport, more so if you want to race it so the hours are significant but if you want to race the elites, the hours are largely the hours, just got to find a way to get them done, get them done consistently and get em done with quality sessions!!

But also being safe and as with all training, be knowledgeable, smart and optimal about what you are doing!!

This is why I am so glad I have found this site!! Help me learn and understand how I can keep training to the level I need to to compete with the top guys on the same playing field!! Let's not necessarily cut the hours down, lets make them doable and optimised!!

that is a dream come true. how much does it cost you think to do it ? i'm assuming you get a sponsorship

 

[LevButlerov]

If I went of a TRT type dose, say 125-250mg per week, could I still cycle it so I could come off if I wanted too or do you think I should get on it and stay on it for good??

You can come off TRT in theory but it would be hard, it would be TRT for a while at your age I dont see an issue @Stylidude

 

[ROIDDERS]

Thank you for this input - happy to try stuff but no point if advice is against it. Will have a go at a different regime this year and maybe revisit this if I still can't clear that last bit of body fat maybe?! Its just that last little bit around very bottom of stomach and just below moobs and armpits and I think a very light layer through torso that just pisses me off!! Wasn't at all hard to shed 10 years ago!!!

try it in the offseason then

 

[LevButlerov]

Thanks so much for all of your input Lev!

Attached is a very typical day. Nothing too large exercise but still around 1300 cals burned. Any bigger cals and I'd have used some energy drinks or gels to supplement.

Otherwise a fairly typical day in my life both exercise and eating wise. Again, if the day was bigger, I'd have something like a smoked salmao pasta for dinner, otherwise most days I'd eat something similar to yesterday.

we need to increase protein, can you eat steak and shakes? @Stylidude

 

[Stylidude]

we need to increase protein, can you eat steak and shakes? @Stylidude

I can. Currently having 2 shakes a day but can up that to 3 or 4 if necessary.

Always happy to eat steaks, you know what, I do find myself craving those often probably because the body needs it, wife and kids just not into them so don't but this can be overcome!!!

Thanks for all the time you are spending on helping me mate!!

 

[Stylidude]

that is a dream come true. how much does it cost you think to do it ? i'm assuming you get a sponsorship

This is to go to Hawaii?

 

[Stylidude]

try it in the offseason then

I would definitely consider it in the off season. Its always good to get my weight and fat down decisively in the pre season so I can eat properly to fuel the training when I do start and not have to keep the calories in below the calories burned for too far into training to get to race weight!

It will be interesting to see what the crew here come up with for a final deep cycle plan and where I could perhaps get this to fit in, if at all. Am super interested but as I say, we endurance athletes are super weight (and fat) obsessed, often too much so! So often we are under-fuelling or obsessing about getting lighter to the detriment of putting quality into the training session!!

 

[Stylidude]

You can come off TRT in theory but it would be hard, it would be TRT for a while at your age I dont see an issue @Stylidude

I get that and don't see a problem. At the end of the day, my T is a little low and that is in the off season - pretty sure it'll take a decent dip if I was to test midway through a big training cycle. Certainly libido goes way down......

Happy to commit!!!

 

[LevButlerov]

I get that and don't see a problem. At the end of the day, my T is a little low and that is in the off season - pretty sure it'll take a decent dip if I was to test midway through a big training cycle. Certainly libido goes way down......

Happy to commit!!!

lets start this and we can move from here as you get past week 6

 

[Stylidude]

lets start this and we can move from here as you get past week 6

So, sorry to need to clarify, am on a 8 week pre training build form now before a 24 week training cycle.

Leave everything else for now but do TRT for 6 weeks on its own and see how we go, potentially add other stuff in from there.


Blood test at week 6??

I have some Sustagen 250 at home. Shall I start on 125mg per week with an injection on Mondays and Thursdays?

Should I inject it IM or SubQ

Again, sorry to be such a newb!!

 

[LevButlerov]

So, sorry to need to clarify, am on a 8 week pre training build form now before a 24 week training cycle.

Leave everything else for now but do TRT for 6 weeks on its own and see how we go, potentially add other stuff in from there.


Blood test at week 6??

I have some Sustagen 250 at home. Shall I start on 125mg per week with an injection on Mondays and Thursdays?

Should I inject it IM or SubQ

Again, sorry to be such a newb!!

You can wait a bit about a week but you're heavy training now right? @Stylidude

 

[Stylidude]

You can wait a bit about a week but you're heavy training now right? @Stylidude

Hey Lev,

Yeah, starting to, its easy stuff but still 16 hours per week. Keen to start a process with the Peds!

 

[LevButlerov]

Hey Lev,

Yeah, starting to, its easy stuff but still 16 hours per week. Keen to start a process with the Peds!

you're getting into it and I would pyramid any PEDs we start just slowly wait at least 2 weeks @Stylidude

 

[Stylidude]

Ok, so start 125 mg per week Sustagen 250 in 2 weeks time

Do this for with bi weekly injections Mon and Thurs for 6 weeks, then re-test bloods and go from there?

 

[LevButlerov]

Ok, so start 125 mg per week Sustagen 250 in 2 weeks time

correct after 2 weeks @Stylidude

Do this for with bi weekly injections Mon and Thurs for 6 weeks, then re-test bloods and go from there?

correct but we need to see how you do on training and food as this goes

 

[Stylidude]

correct after 2 weeks @Stylidude

correct but we need to see how you do on training and food as this goes

Awesome, last question so I can order some needles, at this level / dose, and as I am only learning, would you do it IM or Sub Q??

 

[LevButlerov]

Awesome, last question so I can order some needles, at this level / dose, and as I am only learning, would you do it IM or Sub Q??

the dose you're doing you can do sub q but get IM pins too in case you get sides from sub q @Stylidude

 

[Stylidude]

the dose you're doing you can do sub q but get IM pins too in case you get sides from sub q @Stylidude

Awesome, thanks heaps, got 25g by 25mm and 30g by 13mm, and 1ml Slip tip syringes! Hope that's ok!

Its Sustanon not Sustogen sorry, as I'm sure you knew!!

Thanks heaps guys!!

 

[HarleyGuy]

You're really putting the effort into this Stylidude and the more you put in here the more you'll get out. That's it worked for me!

I just read through the rest of your log. Some general comments and not too many questions remain as @LevButlerov has you covered.

Have rung the GP to get back on the statins. Have had a full cardiac screen and calcium scores and all ok for now so will get on to prevent anything forming! Thank you!

Excellent proactive work. If you are able you can post results here via screenshot. My heart stopped in 2019 so I can read cardiac now.

Started on 3000mg Vit C today, doubled my protein and increased Creatine to 5g this morning.

Nice

I do take a capsule pro biotic - something like 38 billion?

That's fine

Krill oil - 1000mg

Nice addition as recommended

Creatine - 3g Now 10g

Yes! Much better!

If I went of a TRT type dose, say 125-250mg per week, could I still cycle it so I could come off if I wanted too or do you think I should get on it and stay on it for good??

You're a good candidate to just self TRT forever. I'm done having kids I'm turning 50 so my HPTA is done and I'm in control of my hormone panel now.

Have been a few times and want to keep going every few years till I'm dead or injured

Love this!

This is why I am so glad I have found this site!

We're happy to have you too bro!

Always happy to eat steaks, you know what, I do find myself craving those often probably because the body needs it, wife and kids just not into them so don't but this can be overcome!!!

I don't eat what the family eats. I'm the only one that uses the BBQ most nights and I almost always have at least one steak a day.

Should I inject it IM or SubQ

I always do IM with oils

got 25g by 25mm and 30g by 13mm, and 1ml Slip tip syringes! Hope that's ok!

IM with 25mm use your delts or quad or post a pic of your glutes as you might need 38mm for these. The 13mm 30g are my favourite you can angle them to stay subQ anywhere on the body vs. 8mm

Its Sustanon

Haha we knew my fellow half-century old brother!

 

[Noah Wixx]

Hello,

Thank you so much for your welcomes to this forum.

As advised, this is the start of my log!

I am a 51 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2-3 Ironman's a year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

PEDS - Have been taking around 2 x 40mg Testosterone Undecanoate capsules a week for the last year. No real knowledge as to why or cycled or , only we used to do it back in the day

Height and weight - 1.75cm and 72 to 76kg.

Bloods attached at the end - no real issues other than hereditary high cholesterol which I am about to go on statins for!

Current - Finished a long season around 6 weeks ago,. I have had a complete break since then and am about to go on a 8 week 'getting going again program and then a 24ish week build up to the next race!! No Test for 6 weeks.

Sleep - this is my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro.

Breakfast - Cereal, blueberries, yoghurt, cup of tea
Lunch - Chicken and Avocado sandwich and muesli bar
Dinner - Salmon Pasta or 'loaded' chicken soup
Snacks - Toast with Peanut butter
Lots of electrolyte drinks and sports gels or carb drinks

Weight is always a challenge so I am often in calorie deficit but when I get the weight where I need it I try to keep the calories matching the calories burned!

Supplements-

High strength Vit C - 1000mg
Creatine - 3g
L Arginine - 7g
L Glutamine - 7g
HMB - 2g
Taurine - 3g
Co en Q10 - 300mg
Anasthaxen - 12mg
Advanced Spectrum Pro biotic tab - 38Billion
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg

Protein - 40g just before bed

So the macros are about;

Protein - 96g
Carbs - 292g
Fibre - 30g
Sugar 90g
Fat - 103g
Sodium - 1,076mg


Exercise - As I say, I am on sort of of season build now but a typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2

Most of my training cycles are around 24 weeks.

I would love some advice as to whether I should be taking a cycled Testosterone boost or using SARMS such as GW, SR and Osterine or combining the 2.

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

With my bloods, diet and training, what do I need to do to be competitive again?! Seems like at least GW and SR and/or Ost but do I combine it with sat 125mg Test cycled to match say 12 week SARM cycle through and doing a min 3 week PCT. Is that enough on that dose Test?!

Happy to go as recommended, equally happy to get back into training on water, log everything, get another blood test as I start my 24 weeks build up and do as I'm told from you guys?!

Thank you so much for all of your help with this guys - it's sooo nice to be around like minded people who just want to better themselves and don't judge!!!!

Please let me know if you need any other info!!

Thanks again!!



View attachment 151769View attachment 151770View attachment 151771View attachment 151772View attachment 151773View attachment 151774View attachment 151775View attachment 151776View attachment 151777

​

I didn't even know they made testosterone caps that's kind of cool, welcome into the community brother

 

[Ulter]

This is to go to Hawaii?

yes. cost for everything including bicycle, travel, hotel, cost to enter etc

 

[ballin2504]

Hello,

Thank you so much for your welcomes to this forum.

As advised, this is the start of my log!

I am a 51 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2-3 Ironman's a year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

PEDS - Have been taking around 2 x 40mg Testosterone Undecanoate capsules a week for the last year. No real knowledge as to why or cycled or , only we used to do it back in the day

Height and weight - 1.75cm and 72 to 76kg.

Bloods attached at the end - no real issues other than hereditary high cholesterol which I am about to go on statins for!

Current - Finished a long season around 6 weeks ago,. I have had a complete break since then and am about to go on a 8 week 'getting going again program and then a 24ish week build up to the next race!! No Test for 6 weeks.

Sleep - this is my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro.

Breakfast - Cereal, blueberries, yoghurt, cup of tea
Lunch - Chicken and Avocado sandwich and muesli bar
Dinner - Salmon Pasta or 'loaded' chicken soup
Snacks - Toast with Peanut butter
Lots of electrolyte drinks and sports gels or carb drinks

Weight is always a challenge so I am often in calorie deficit but when I get the weight where I need it I try to keep the calories matching the calories burned!

Supplements-

High strength Vit C - 1000mg
Creatine - 3g
L Arginine - 7g
L Glutamine - 7g
HMB - 2g
Taurine - 3g
Co en Q10 - 300mg
Anasthaxen - 12mg
Advanced Spectrum Pro biotic tab - 38Billion
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg

Protein - 40g just before bed

So the macros are about;

Protein - 96g
Carbs - 292g
Fibre - 30g
Sugar 90g
Fat - 103g
Sodium - 1,076mg


Exercise - As I say, I am on sort of of season build now but a typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2

Most of my training cycles are around 24 weeks.

I would love some advice as to whether I should be taking a cycled Testosterone boost or using SARMS such as GW, SR and Osterine or combining the 2.

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

With my bloods, diet and training, what do I need to do to be competitive again?! Seems like at least GW and SR and/or Ost but do I combine it with sat 125mg Test cycled to match say 12 week SARM cycle through and doing a min 3 week PCT. Is that enough on that dose Test?!

Happy to go as recommended, equally happy to get back into training on water, log everything, get another blood test as I start my 24 weeks build up and do as I'm told from you guys?!

Thank you so much for all of your help with this guys - it's sooo nice to be around like minded people who just want to better themselves and don't judge!!!!

Please let me know if you need any other info!!

Thanks again!!



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@Stylidude gray starts at the log man. We’re really glad to have you here on Evo. You put a lot of good details in the first post here love to see it.

 

[ROIDDERS]

I would definitely consider it in the off season. Its always good to get my weight and fat down decisively in the pre season so I can eat properly to fuel the training when I do start and not have to keep the calories in below the calories burned for too far into training to get to race weight!

It will be interesting to see what the crew here come up with for a final deep cycle plan and where I could perhaps get this to fit in, if at all. Am super interested but as I say, we endurance athletes are super weight (and fat) obsessed, often too much so! So often we are under-fuelling or obsessing about getting lighter to the detriment of putting quality into the training session!!

yeah its not easy at all. i got a lot of ironmen buddies i train with. they are all divorced for a reason. It takes a ton of commitment.

 

[LevButlerov]

Awesome, thanks heaps, got 25g by 25mm and 30g by 13mm, and 1ml Slip tip syringes! Hope that's ok!

Its Sustanon not Sustogen sorry, as I'm sure you knew!!

Thanks heaps guys!!

25g is fine for IM
30g you mean for sub q? @Stylidude

 

[Stylidude]

25g is fine for IM
30g you mean for sub q? @Stylidude

Yep, have now got 25g in a 25mm and 40mm for IM and have those 30g by 13mm for Sub Q if I choose to. Think I am going to go IM though!!

 

[Stylidude]

yes. cost for everything including bicycle, travel, hotel, cost to enter etc

Hey Ulter, this is a hard one in a way!

Kona really jacks up the accommodation around Ironman time.

Pretty sure you will do well to for it under around $5000US.

The entry fees are around $2000, the rest is in travel and accommodation!

It is easy to spend $10000 US on a bike but you can get really quite a good bike which will be better than most peoples legs can take them for around $3500US.

Problem with Hawaii is you have to qualify in the same year cycle so there are about 40 Ironman events around the world each year and you have to compete and do well in one of them to get there! I reckon I would normally spend around $2500 US per event in Fees, travel and accommodation to compete. So basically $2500 to qualify for the privilege of spending more again!! Its

The kicker is that to qualify, in most events you need to finish in the top 5 in your age group, top 3 in the smaller events so its really quite hard to get there. In my age group you really need to be doing around 10hrs to qualify, the younger age group just get faster and this is all insane fast. It is definitely a true World Championships though in every age group!!

Hope this helps, please feel free to ask any other questions though!!

 

[Stylidude]

yeah its not easy at all. i got a lot of ironmen buddies i train with. they are all divorced for a reason. It takes a ton of commitment.

This haunts me mate.

I have a very understanding family and work hard to maintain balance but as you say it's easy to get carried away and it will cost you everything!!

I guess this is one of the reasons I am here. I want to be able to perform, to train hard and to recover so I can train hard again. But I also want to recover well and make it slightly more doable so that in between sessions I am at home and present - not asleep and not tired and grumpy all the time because the training is killing me or I'm not eating enough to try and make race weight!!

Thank you for this post mate, it really resonated, came through just before I went for a ride this morning - asked my wife out to dinner when I got back!! Got to look after all your business, not just the workout data!!

 

[Stylidude]

You're really putting the effort into this Stylidude and the more you put in here the more you'll get out. That's it worked for me!

I just read through the rest of your log. Some general comments and not too many questions remain as @LevButlerov has you covered.


Excellent proactive work. If you are able you can post results here via screenshot. My heart stopped in 2019 so I can read cardiac now.

Nice

That's fine

Nice addition as recommended

Yes! Much better!

You're a good candidate to just self TRT forever. I'm done having kids I'm turning 50 so my HPTA is done and I'm in control of my hormone panel now.

Love this!

We're happy to have you too bro!

I don't eat what the family eats. I'm the only one that uses the BBQ most nights and I almost always have at least one steak a day.

I always do IM with oils


IM with 25mm use your delts or quad or post a pic of your glutes as you might need 38mm for these. The 13mm 30g are my favourite you can angle them to stay subQ anywhere on the body vs. 8mm

Haha we knew my fellow half-century old brother!

Thanks heaps for going over everything Harley Guy and for your sensible input!!

Am really lapping it all up - knowledge is power isn't it!! Great to be able to tap into the knowledge, delivered in a sound and sensible way!

Thanks again!

 

[HarleyGuy]

Hey Ulter, this is a hard one in a way!

Kona really jacks up the accommodation around Ironman time.

Pretty sure you will do well to for it under around $5000US.

The entry fees are around $2000, the rest is in travel and accommodation!

It is easy to spend $10000 US on a bike but you can get really quite a good bike which will be better than most peoples legs can take them for around $3500US.

Problem with Hawaii is you have to qualify in the same year cycle so there are about 40 Ironman events around the world each year and you have to compete and do well in one of them to get there! I reckon I would normally spend around $2500 US per event in Fees, travel and accommodation to compete. So basically $2500 to qualify for the privilege of spending more again!! Its

The kicker is that to qualify, in most events you need to finish in the top 5 in your age group, top 3 in the smaller events so its really quite hard to get there. In my age group you really need to be doing around 10hrs to qualify, the younger age group just get faster and this is all insane fast. It is definitely a true World Championships though in every age group!!

Hope this helps, please feel free to ask any other questions though!!

That much for a bike that's insane! LOL

 

[Stylidude]

it can in theory but you're doing so much for ironman why do you need retatrutide?

reta is more for fat loss and fat burning. it might not be a good idea for you for what your goals are. but you can certainly try it @Stylidude

try it in the offseason then

Hey guys, last question.

Plan is 2 weeks heavy training, add TRT after this for 6 weeks then review.

I am really good with this!!

As we said, I am a little porky at the moment, it's off season and the silly season a little but moreso, I am building easy over the next 6 weeks into a more specific training block.

Is now a good time to try Ret and see how I go??

I am thinking it will be nice to arrive at the training block closer to race weight so I can fuel training better. I always struggle the first few weeks of proper training trying to work hard, shed weight and find a happy medium with my eating that can achieve both!!

Again, it seems a little controversial as to whether Ret is necessary for me - I do feel I have some hard to shift fat though in specific areas if it helps? Even fully fit last year, I still had some really low belly fat and armpit stuff that just didn't want to melt!

I loved the advice to just pyramid things to see how I go on the TRT first. I am guessing maybe this alone may help increasing lean muscle and reducing this unwanted fat along with the tweaks to my diet etc!

Happy to stick to the plan and just start on the TRT, willing to add a small dose of Ret for 12 weeks as I am in the off season and before I start training 'properly if you think it is both good to do and aligns with a 'best practice' start to my process.

Happy to add it to the plan or stick to the current plan - I'll just do as I'm told, and trust the process, just wanted to float it so I start with a really clear mind!! I am mentally high maintenance like that!

 

[Stylidude]

That much for a bike that's insane! LOL

Mate, it is insane - at the top end of the field and weirdly the back end of the field you will see an awful lot of bikes worth more than $15000 US. The technology is awesome in terms of aerodynamics etc, very formula 1 like but it doesn't come cheap!!

 

[LevButlerov]

Hey guys, last question.

Plan is 2 weeks heavy training, add TRT after this for 6 weeks then review.

I am really good with this!!

As we said, I am a little porky at the moment, it's off season and the silly season a little but moreso, I am building easy over the next 6 weeks into a more specific training block.

Is now a good time to try Ret and see how I go??

I am thinking it will be nice to arrive at the training block closer to race weight so I can fuel training better. I always struggle the first few weeks of proper training trying to work hard, shed weight and find a happy medium with my eating that can achieve both!!

Again, it seems a little controversial as to whether Ret is necessary for me - I do feel I have some hard to shift fat though in specific areas if it helps? Even fully fit last year, I still had some really low belly fat and armpit stuff that just didn't want to melt!

I loved the advice to just pyramid things to see how I go on the TRT first. I am guessing maybe this alone may help increasing lean muscle and reducing this unwanted fat along with the tweaks to my diet etc!

Happy to stick to the plan and just start on the TRT, willing to add a small dose of Ret for 12 weeks as I am in the off season and before I start training 'properly if you think it is both good to do and aligns with a 'best practice' start to my process.

Happy to add it to the plan or stick to the current plan - I'll just do as I'm told, and trust the process, just wanted to float it so I start with a really clear mind!! I am mentally high maintenance like that!

You can try retatrutide now, how about 0.5mgs eod? @Stylidude

 

[Stylidude]

You can try retatrutide now, how about 0.5mgs eod? @Stylidude

Happy to try if you are happy Lev!

I was considering about .75 per week so not far off!!

It's injected isn't it so could I minimise the injections by taking it once a week at .75 or .5 to start with or even twice a week at .5 or as I am only just starting is micro-dosing it like that much better??

 

[HarleyGuy]

Happy to try if you are happy Lev!

I was considering about .75 per week so not far off!!

It's injected isn't it so could I minimise the injections by taking it once a week at .75 or .5 to start with or even twice a week at .5 or as I am only just starting is micro-dosing it like that much better??

His recommendation is more around 1.5mg+/week by suggesting 0.5mg eod.

 

[Stylidude]

His recommendation is more around 1.5mg+/week by suggesting 0.5mg eod.

Harley guy, you are once again correct - my maths is terrible isn't it! Sorry!

I guess at 1.5mg per week then I do need/it's better to inject every other day huh! I can do that if that is the best way forward! Sub Q with that one right?

 

[LevButlerov]

Happy to try if you are happy Lev!

I was considering about .75 per week so not far off!!

It's injected isn't it so could I minimise the injections by taking it once a week at .75 or .5 to start with or even twice a week at .5 or as I am only just starting is micro-dosing it like that much better??

try pinning eod meaning every other day 0.5mgs to start @Stylidude might work or we might have to go 1 big dose but lets start small

Harley guy, you are once again correct - my maths is terrible isn't it! Sorry!

I guess at 1.5mg per week then I do need/it's better to inject every other day huh! I can do that if that is the best way forward! Sub Q with that one right?

 

[Flash_is_Fast]

@Stylidude i'd start very low on the reta. I'd say 0.5mg total for the first week and ramp up.

From my experience at 0.75mg/wk the fat loss is visible week to week (to me thats really fast), my z2 sucks ass, and Im force feeding some of my meals. Im only doing about 4-5hrs of cycling a week. So if you're training volume is 3x that Id bet your fat loss will be at least double mine - maybe 10lbs/4-5 kilos in a month? Dropping 5 kilos in a month maintaining performance is fuckin witchcraft. I'd bet even at 0.5mg/ wk you could see that.

Take it for what it's worth, but thats my 2 cents.

 

[ROIDDERS]

This haunts me mate.

I have a very understanding family and work hard to maintain balance but as you say it's easy to get carried away and it will cost you everything!!

I guess this is one of the reasons I am here. I want to be able to perform, to train hard and to recover so I can train hard again. But I also want to recover well and make it slightly more doable so that in between sessions I am at home and present - not asleep and not tired and grumpy all the time because the training is killing me or I'm not eating enough to try and make race weight!!

Thank you for this post mate, it really resonated, came through just before I went for a ride this morning - asked my wife out to dinner when I got back!! Got to look after all your business, not just the workout data!!

yeah its a tough balance

 

[ROIDDERS]

Hey guys, last question.

Plan is 2 weeks heavy training, add TRT after this for 6 weeks then review.

I am really good with this!!

As we said, I am a little porky at the moment, it's off season and the silly season a little but moreso, I am building easy over the next 6 weeks into a more specific training block.

Is now a good time to try Ret and see how I go??

I am thinking it will be nice to arrive at the training block closer to race weight so I can fuel training better. I always struggle the first few weeks of proper training trying to work hard, shed weight and find a happy medium with my eating that can achieve both!!

Again, it seems a little controversial as to whether Ret is necessary for me - I do feel I have some hard to shift fat though in specific areas if it helps? Even fully fit last year, I still had some really low belly fat and armpit stuff that just didn't want to melt!

I loved the advice to just pyramid things to see how I go on the TRT first. I am guessing maybe this alone may help increasing lean muscle and reducing this unwanted fat along with the tweaks to my diet etc!

Happy to stick to the plan and just start on the TRT, willing to add a small dose of Ret for 12 weeks as I am in the off season and before I start training 'properly if you think it is both good to do and aligns with a 'best practice' start to my process.

Happy to add it to the plan or stick to the current plan - I'll just do as I'm told, and trust the process, just wanted to float it so I start with a really clear mind!! I am mentally high maintenance like that!

yeah try reta now. because it will take time to build up

 

[Ulter]

Hey Ulter, this is a hard one in a way!

Kona really jacks up the accommodation around Ironman time.

Pretty sure you will do well to for it under around $5000US.

The entry fees are around $2000, the rest is in travel and accommodation!

It is easy to spend $10000 US on a bike but you can get really quite a good bike which will be better than most peoples legs can take them for around $3500US.

Problem with Hawaii is you have to qualify in the same year cycle so there are about 40 Ironman events around the world each year and you have to compete and do well in one of them to get there! I reckon I would normally spend around $2500 US per event in Fees, travel and accommodation to compete. So basically $2500 to qualify for the privilege of spending more again!! Its

The kicker is that to qualify, in most events you need to finish in the top 5 in your age group, top 3 in the smaller events so its really quite hard to get there. In my age group you really need to be doing around 10hrs to qualify, the younger age group just get faster and this is all insane fast. It is definitely a true World Championships though in every age group!!

Hope this helps, please feel free to ask any other questions though!!

yeah and factor in missed time from work on top
a buddy of mine actually did it. the airline damaged his bicycle lol. he had to buy a new one as soon as he got there

 

[RoySimpson]

Hello,

Thank you so much for your welcomes to this forum.

As advised, this is the start of my log!

I am a 51 year old Ironman triathlete.

When I was younger I competed in the elites and have had a decent break to start a family but am now getting back into it and want to be back in this sport forever!!

I train approximately 16 to 20 hours a week and am professionally coached and am part of a triathlon team!

I hope to do 2-3 Ironman's a year but want to both podium in my age group but more importantly have a role in the overall as well. I don't do it to finish (not that there is anything wrong with that at all), I want to be competitive despite my age!

I would also like to be able to train to the level I used to and recover well, not only to be able to back up training the next day but to be able to have the 'reserves' to be a good family guy as well!!

Goals - to race competitively as I age!! Pretty much at the moment to do Ironman's around 10hours so swim 3.8 in an hour, ride 180km in 5:25 and run a marathons in around 3:25!

PEDS - Have been taking around 2 x 40mg Testosterone Undecanoate capsules a week for the last year. No real knowledge as to why or cycled or , only we used to do it back in the day

Height and weight - 1.75cm and 72 to 76kg.

Bloods attached at the end - no real issues other than hereditary high cholesterol which I am about to go on statins for!

Current - Finished a long season around 6 weeks ago,. I have had a complete break since then and am about to go on a 8 week 'getting going again program and then a 24ish week build up to the next race!! No Test for 6 weeks.

Sleep - this is my weakness. I get around 6 hours per night as I need to get up at 4:15 every morning to train around my work and family life!

Diet - Normally I eat pretty similar each day. Here is a good example of a 'typical day and macro.

Breakfast - Cereal, blueberries, yoghurt, cup of tea
Lunch - Chicken and Avocado sandwich and muesli bar
Dinner - Salmon Pasta or 'loaded' chicken soup
Snacks - Toast with Peanut butter
Lots of electrolyte drinks and sports gels or carb drinks

Weight is always a challenge so I am often in calorie deficit but when I get the weight where I need it I try to keep the calories matching the calories burned!

Supplements-

High strength Vit C - 1000mg
Creatine - 3g
L Arginine - 7g
L Glutamine - 7g
HMB - 2g
Taurine - 3g
Co en Q10 - 300mg
Anasthaxen - 12mg
Advanced Spectrum Pro biotic tab - 38Billion
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg

Protein - 40g just before bed

So the macros are about;

Protein - 96g
Carbs - 292g
Fibre - 30g
Sugar 90g
Fat - 103g
Sodium - 1,076mg


Exercise - As I say, I am on sort of of season build now but a typical week would look like this;

Monday -
am:1 hour cycle and
pm:1:45 swim

Tuesday -
am - 1:20 hard ride then 40 min run off the bike,
pm - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Wednesday -
am: Hard 1:30 Tempo run
pm - 1:45 Swim

Thursday -
am: 2 hour hard ride
am: 40min run
pm Swim - 1:45
pm - weights - Strength - 3 x 4-6 Squats, Trap bar deadlights, chins, single leg press, leg ext, ham curls, seated row

Fri -
Am - Easy Swim - 60 mins
Am - Weights - Core kettlebell type work and overall conditioning eg Bulgarian split jumps with weights

Sat -
Am - Long Ride - 4-6 hours
Am - run off bike 40 mins

Sun
Am - long run - 1.5 - 3 hrs

16 - 20 hours per week - mostly zone 1 and 2

Most of my training cycles are around 24 weeks.

I would love some advice as to whether I should be taking a cycled Testosterone boost or using SARMS such as GW, SR and Osterine or combining the 2.

I really don't want to go on T and never be able to go off but have no idea what the current thinkning aronud PEDS for endurance athletes is.

In my day it was adhoc capsule based Testosterone for recovery and EPO and Cortisone +/- HGH if it agreed with you.

With my bloods, diet and training, what do I need to do to be competitive again?! Seems like at least GW and SR and/or Ost but do I combine it with sat 125mg Test cycled to match say 12 week SARM cycle through and doing a min 3 week PCT. Is that enough on that dose Test?!

Happy to go as recommended, equally happy to get back into training on water, log everything, get another blood test as I start my 24 weeks build up and do as I'm told from you guys?!

Thank you so much for all of your help with this guys - it's sooo nice to be around like minded people who just want to better themselves and don't judge!!!!

Please let me know if you need any other info!!

Thanks again!!



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@Stylidude Awesome log! Putting in some crazy training!

 

[Stylidude]

try pinning eod meaning every other day 0.5mgs to start @Stylidude might work or we might have to go 1 big dose but lets start small

Thanks so much - am on it, just ordering now! Will give is a go and keep everyone posted as to how it goes!

 

[Stylidude]

@Stylidude i'd start very low on the reta. I'd say 0.5mg total for the first week and ramp up.

From my experience at 0.75mg/wk the fat loss is visible week to week (to me thats really fast), my z2 sucks ass, and Im force feeding some of my meals. Im only doing about 4-5hrs of cycling a week. So if you're training volume is 3x that Id bet your fat loss will be at least double mine - maybe 10lbs/4-5 kilos in a month? Dropping 5 kilos in a month maintaining performance is fuckin witchcraft. I'd bet even at 0.5mg/ wk you could see that.

Take it for what it's worth, but thats my 2 cents.

Thanks Flash.

I'm super interested in your experiences with all of this! Particularly how it affects your Zone 2 as this is obviously where I do the majority of my training! I'll be so interested as my I guess 'normal' Sat ride is 5 hours in Zone 2?! Be interested to see how I feel/cope with it.

Will have a ramp FTP test in about 8 weeks so if I'm on this for 12 it'll be interesting to see if it again, affects it in any way.

I guess this is why it'll be good to try in pre training and very early base - don't want any appetite suppression during the key training weeks!

Its going to be a great experiment but I would so love to start training lean as, so for the first time in ages I'm eating full noise for the entire training cycle and thus smashing some quality out!!

Might start slow and see how it goes! Exciting!!

 

[Stylidude]

yeah and factor in missed time from work on top
a buddy of mine actually did it. the airline damaged his bicycle lol. he had to buy a new one as soon as he got there

Ouch, he would have had plenty of choice at the expo but nothing cheap!! Might con my wife with that one!!

 

[Stylidude]

@Stylidude Awesome log! Putting in some crazy training!

Thank you Roy!

 

[LevButlerov]

Thanks so much - am on it, just ordering now! Will give is a go and keep everyone posted as to how it goes!

EVO family love your way

 

[Stylidude]

yeah try reta now. because it will take time to build up

Will do and keep everyone posted. Its going to be an interesting experiment to combine it with this sort of training!

 

[Flash_is_Fast]

You get where Im going with this. Happy to add anything I can. Looking forward to seeing the results!

 

[Stylidude]

Take it for what it's worth, but thats my 2 cents.

Really really appreciate your 2 cents Flash!

 

[Ulter]

Ouch, he would have had plenty of choice at the expo but nothing cheap!! Might con my wife with that one!!

yeah that would be something to worry about. imagine getting there and your bicycle ends up in Alaska instead lol

 

[ROIDDERS]

Will do and keep everyone posted. Its going to be an interesting experiment to combine it with this sort of training!

yeah not sure how good reta would be if you endurance athlete. but i don't think it will help cause it super charges metabolism too much

 

[Stylidude]

Hi Guys,



Sorry I haven’t been logging. I got a little ill over Christmas and coupled with this and the lack of routine over the holiday season, I never really got going with anything in earnest so nothing really was new to add until about now!



Have been back in training and back on my plan for the last 2 weeks and based on the collective advice of the group, this is what I have been up to and this I my plan for the next little bit!
Sorry it’s a long one but I’m just so super positive with the start we’ve made!!



From a training perspective, as I say, I ended up a little crook over Christmas right after I started back training so I ended up with around 8 weeks of little of no training as opposed to the 6 I had planned.

This has actually been good from a mental perspective, recovering from last years season, from a physical perspective, I have lost a fair bit of muscle mass and fitness but nothing I am not worried about regaining in time for some performances mid-year.



Again, I have put on about 7 kg from race weight (its even kind of worse than it sounds due to the muscle atrophy), but again, I’m not worried about the ability to get this off.



I have been doing about 3-4 hours a day training and whilst as I say, I can feel the fitness deficit, the new diet is helping me feel a million bucks!!



I have gotten so much out of the dietary advice that this forum has given me! I have learnt soo much about a subject that I thought I already knew…..

From this diet perspective, as I have said previously, I pretty much eat the same thing every day, I find it easier this way and sort of see food as training?! The full breakdown is attached!



My daily diet now looks like this:



At 4:30am I have a good breakfast of:

Tea, Cereal, Blueberries, Coconut yoghurt and Nuts


After training at about 7:00am, I have a little bit more toast, a protein shake with added Tri Fibre (Psyllium Husk plus another couple of fibres – it’s really good and dissolves well in the protein shake!) and my vitamins as below:

High strength Vit C - 3000mg, 2000 now and another 1000mg before bed
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin

Soon to add 5 caps of N2Gaurd with your approval?!

As well as the above, at the same time I supplement with;

Creatine - 10g
HMB - 2g
L Arginine - 7g
L Glutamine - 7g
Taurine - 3g


As suggested by all, have upped my Creatine to 10mg daily and my Vitamin C to 2000mg in the morning and another 1000mg before bed from my previous levels.
I have consulted my Dr and am on 1 Stain a day taken in the morning to see how it effects my Cholesterol over the next 3 months.

Lunch is either a Chicken or tuna sandwich and nut bar for the protein

Pre afternoon training at around 4:30pm is another Protein shake and an apple


Dinner at around 7:00pm is a chicken breast plus some greens plus another protein shake with some more Tri fibre for dessert.


So now taking on around 140 to 170 grams of protein per day or 1.8 to 2.18 grams of protein per day. Had to build the routine up to this a little but have it now, will try to up it a touch more to consistently hit 2.2 grams per day?! Happy with this??



Just before bed is some Piller triple magnesium (this is a fantastic product!) and that last 1000mg Vit C and an Ashwagandha capsule. This has ben a game changer for me!!



What have I learned from the diet:

Shit man, I feel so much better for the improvements the group has suggested!!!

I am coping well with the Vit C and Creatine.

When I upped the protein, I found that one dose of fibre a day wasn’t enough, since I upped it to 2 per day, and am finding going to the toilet, a lot easier! I guess the rest of the diet is pretty low in fibre so even with 2 doses a day, am only taking in about 27.5 grams of fibre but this seems to be working well, please let me know if you think I should up this more…


I cannot believe the difference the Triple Magnesium and Ashwagandha have made to my sleep. I thought I slept well but since starting the Magnesium before bed, I sleep just soooo much better. I literally sleep all the way though now, don’t get up to go to the toilet and don’t dream. It is a little groggier/harder to wake up due to a deeper sleep I guess, but the ‘lights’ come on so much better about 5 minutes after the alarm than they have in ages.



I don’t know if it is the better sleep or the better balance to the diet (probably both!) but I am bouncing around now, so much better energy and outlook, /dare I say personality during the day – I am so grateful to you guys for your suggestions – lifechanging, just by doing the basics better – again, in field I thought I knew and was doing well at! Just changing this diet alone is going to make a decent difference to my race results!!



As far as other things go. As I said, I have a really nice balanced program of around 16 to 20 hours per week, of swim, bike, running and gyming which I have been doing religiously for the last 2 weeks (as I said, pretty much off the back of around 8 weeks off!)

I started on the Retatrutide a week ago at .5mg EOD as instructed. I have had zero issues with this and at the moment it doesn’t seem to have affected my exercise heart rates although I appreciate it hasn’t had enough time to ‘flood’ my system yet so I will watch this with interest!!



I haven’t had any problems with the injections with a 1ml syringe and 30g needle although the pinned post on reconstituting the product was really useful and appreciated, again, thankyou Evo family!!



I will probably stick at the Retatrutide at .5mg EOD for around a month. I am thinking I’ll take Reta for around 12 weeks, so to halfway through my training cycle and monitor the HR. This will leave me 12 weeks of hardcore training before the race season. I hope to get to 67kg race weight (which used to be ‘normal’) but last year I really struggled to get below 72kg so I a hoping this will help the last of it get off this year but let’s see?!



I will keep you posted @Flash_is_Fast as to how my training HR values react to it, particularly as the system loads and the training increases and I can compare to what I would normally expect to see my ‘normal values’ at!



Now, I have been training for 2 weeks hard, I am going to start 125mg of Sustanon per week, delivered in 2 x .25ml IM doses on Sat and Wednesday.



Am super excited to see how this feels.



I have gotten me some N2 Guard which I think I am going to try 5 caps per day and then in about 6 weeks’ time I am going to repeat my bloods and see what the new diet, Sustanon, N2Gaurd and Statins have done to all of my values! Am shooting/hoping for perfect values!!



Hopefully you guys are happy with all this?



From this point I’ll be asking y’all about your thoughts in progressing to HGH or SARMS or both to get that race pace thing going!
For now, as instructed, I am just patiently pyramiding things up to see how I go and react to everything!



Am super happy so far - I think I have managed to implement all of the advice I have been given!

I have decided to pretty much dedicate this next training cycle to the Evo group. I am going to go in with an open mind, and just take all the best advice on, do as I’m told and see what sort of result I can glean from immersing myself into doing the stuff I didn’t know I didn’t know!!!


Thanks heaps so far guys, please let me know your thoughts, questions and what I can still improve on!!

 

[LevButlerov]

Hi Guys,



Sorry I haven’t been logging. I got a little ill over Christmas and coupled with this and the lack of routine over the holiday season, I never really got going with anything in earnest so nothing really was new to add until about now!



Have been back in training and back on my plan for the last 2 weeks and based on the collective advice of the group, this is what I have been up to and this I my plan for the next little bit!
Sorry it’s a long one but I’m just so super positive with the start we’ve made!!



From a training perspective, as I say, I ended up a little crook over Christmas right after I started back training so I ended up with around 8 weeks of little of no training as opposed to the 6 I had planned.

This has actually been good from a mental perspective, recovering from last years season, from a physical perspective, I have lost a fair bit of muscle mass and fitness but nothing I am not worried about regaining in time for some performances mid-year.



Again, I have put on about 7 kg from race weight (its even kind of worse than it sounds due to the muscle atrophy), but again, I’m not worried about the ability to get this off.



I have been doing about 3-4 hours a day training and whilst as I say, I can feel the fitness deficit, the new diet is helping me feel a million bucks!!



I have gotten so much out of the dietary advice that this forum has given me! I have learnt soo much about a subject that I thought I already knew…..

From this diet perspective, as I have said previously, I pretty much eat the same thing every day, I find it easier this way and sort of see food as training?! The full breakdown is attached!



My daily diet now looks like this:



At 4:30am I have a good breakfast of:

Tea, Cereal, Blueberries, Coconut yoghurt and Nuts


After training at about 7:00am, I have a little bit more toast, a protein shake with added Tri Fibre (Psyllium Husk plus another couple of fibres – it’s really good and dissolves well in the protein shake!) and my vitamins as below:

High strength Vit C - 3000mg, 2000 now and another 1000mg before bed
Co enz Q10 - 300mg
Anasthaxen - 12mg
Calcium, D3 and K2
Krill oil - 1000mg
Fish oil - 1800mg
Advanced Spectrum Pro biotic tab - 38Billion
1 x Rouvastatin

Soon to add 5 caps of N2Gaurd with your approval?!

As well as the above, at the same time I supplement with;

Creatine - 10g
HMB - 2g
L Arginine - 7g
L Glutamine - 7g
Taurine - 3g


As suggested by all, have upped my Creatine to 10mg daily and my Vitamin C to 2000mg in the morning and another 1000mg before bed from my previous levels.
I have consulted my Dr and am on 1 Stain a day taken in the morning to see how it effects my Cholesterol over the next 3 months.

Lunch is either a Chicken or tuna sandwich and nut bar for the protein

Pre afternoon training at around 4:30pm is another Protein shake and an apple


Dinner at around 7:00pm is a chicken breast plus some greens plus another protein shake with some more Tri fibre for dessert.


So now taking on around 140 to 170 grams of protein per day or 1.8 to 2.18 grams of protein per day. Had to build the routine up to this a little but have it now, will try to up it a touch more to consistently hit 2.2 grams per day?! Happy with this??



Just before bed is some Piller triple magnesium (this is a fantastic product!) and that last 1000mg Vit C and an Ashwagandha capsule. This has ben a game changer for me!!



What have I learned from the diet:

Shit man, I feel so much better for the improvements the group has suggested!!!

I am coping well with the Vit C and Creatine.

When I upped the protein, I found that one dose of fibre a day wasn’t enough, since I upped it to 2 per day, and am finding going to the toilet, a lot easier! I guess the rest of the diet is pretty low in fibre so even with 2 doses a day, am only taking in about 27.5 grams of fibre but this seems to be working well, please let me know if you think I should up this more…


I cannot believe the difference the Triple Magnesium and Ashwagandha have made to my sleep. I thought I slept well but since starting the Magnesium before bed, I sleep just soooo much better. I literally sleep all the way though now, don’t get up to go to the toilet and don’t dream. It is a little groggier/harder to wake up due to a deeper sleep I guess, but the ‘lights’ come on so much better about 5 minutes after the alarm than they have in ages.



I don’t know if it is the better sleep or the better balance to the diet (probably both!) but I am bouncing around now, so much better energy and outlook, /dare I say personality during the day – I am so grateful to you guys for your suggestions – lifechanging, just by doing the basics better – again, in field I thought I knew and was doing well at! Just changing this diet alone is going to make a decent difference to my race results!!



As far as other things go. As I said, I have a really nice balanced program of around 16 to 20 hours per week, of swim, bike, running and gyming which I have been doing religiously for the last 2 weeks (as I said, pretty much off the back of around 8 weeks off!)

I started on the Retatrutide a week ago at .5mg EOD as instructed. I have had zero issues with this and at the moment it doesn’t seem to have affected my exercise heart rates although I appreciate it hasn’t had enough time to ‘flood’ my system yet so I will watch this with interest!!



I haven’t had any problems with the injections with a 1ml syringe and 30g needle although the pinned post on reconstituting the product was really useful and appreciated, again, thankyou Evo family!!



I will probably stick at the Retatrutide at .5mg EOD for around a month. I am thinking I’ll take Reta for around 12 weeks, so to halfway through my training cycle and monitor the HR. This will leave me 12 weeks of hardcore training before the race season. I hope to get to 67kg race weight (which used to be ‘normal’) but last year I really struggled to get below 72kg so I a hoping this will help the last of it get off this year but let’s see?!



I will keep you posted @Flash_is_Fast as to how my training HR values react to it, particularly as the system loads and the training increases and I can compare to what I would normally expect to see my ‘normal values’ at!



Now, I have been training for 2 weeks hard, I am going to start 125mg of Sustanon per week, delivered in 2 x .25ml IM doses on Sat and Wednesday.



Am super excited to see how this feels.



I have gotten me some N2 Guard which I think I am going to try 5 caps per day and then in about 6 weeks’ time I am going to repeat my bloods and see what the new diet, Sustanon, N2Gaurd and Statins have done to all of my values! Am shooting/hoping for perfect values!!



Hopefully you guys are happy with all this?



From this point I’ll be asking y’all about your thoughts in progressing to HGH or SARMS or both to get that race pace thing going!
For now, as instructed, I am just patiently pyramiding things up to see how I go and react to everything!



Am super happy so far - I think I have managed to implement all of the advice I have been given!

I have decided to pretty much dedicate this next training cycle to the Evo group. I am going to go in with an open mind, and just take all the best advice on, do as I’m told and see what sort of result I can glean from immersing myself into doing the stuff I didn’t know I didn’t know!!!


Thanks heaps so far guys, please let me know your thoughts, questions and what I can still improve on!!

View attachment 165371View attachment 165372

welcome back to the EVO family @Stylidude good to see you back logging hard!
@Flash_is_Fast is your coach?

 

[Flash_is_Fast]

Haha - nah. We're just on the same page for endurance experience. HR can be a useful metric if you have a lot of personal experience with it, and knowing if something is throwing it off (like reta) can be helpful to differentiate noise from true improvements or over training

@Stylidude appreciate this. Looks good and excited to follow along.

 

[LevButlerov]

Haha - nah. We're just on the same page for endurance experience. HR can be a useful metric if you have a lot of personal experience with it, and knowing if something is throwing it off (like reta) can be helpful to differentiate noise from true improvements or over training

@Stylidude appreciate this. Looks good and excited to follow along.

I thought you're his coach

 

[Stylidude]

Cardarine is temporary gains. My cycling Vo2 estimate from garmin went up 5 points over about 6 weeks of use, but upon discontinuation it dropped 3. So im going to say it didn't actually increase my Vo2/stroke volume - just made me more chemically efficient. I definitely recovered better especially on threshold and Vo2 days, and could handle more volume (riding about 12hrs/wk at that time).

Id use cardarine in base period and non tested events. For me it worked best dosed evenly through the day at 7.5mg am/pm and 1hr pre workout.

TRT and AAS id keep low dose. And stick to low dose/trt test base + primo, eq, var or tbol. Goal being to recomp but still shoot for closer to your better race weight, and better recovery for quality of life. Big days can sometimes mean I'd be useless on a day or two on the weekend, and it sounds like that may be a concern.

Low dose Reta in the base phase will help alot. I feel like I can literally see the effects of every zone 2 ride melting fat off. Im on 0.75mg/ week and not going higher. If you chose to use this don't look at your heart rate because its useless and misleading, i jumped on the bike this morning at almost 80bpm, zone 2 power is 10-15bpm higher than normal, but did a 5min VO2 effort and Hr tracks more like I'd expect.

Hey, thank you both for your replies - as Flash says, he's not coaching me but I am really interested to see if my experiences or reaction mirror his in terms of the various drugs effects in the endurance arena?

Flash gave the above outline of his experiences in my pre log thread and I am soooo so interested in them!! I have bought them over to here because they are so relevant to endurance sports performance and for us all to learn from as I realise this endurance sports performance isn't necessarily the 'norm' here!!

Pretty much all Ironman training occurs in Zone 2 with weekly or Bi-weekly Vo2 sessions and for me Training HR zones are my MAJOR performance metric and strictly dictate race pace!!

From Flashes experience, low dose Reta had a really positive effect on fat loss but messed a little with his expected Heart Rate but from what I can understand, not his Vo2 max sessions.

I guess I am interested in if this is a unique to a Flash thing/reaction or if this is 'normal' expectation for most when on Reta. I am interested as my system saturates how and when it will affect my training Heart Rate and which Zones may be effected?!?!

Later on, as I start to pyramid and start training in earnest though, I am so interested in his reaction to Cardarine.
A 5 point increase in VO2 Max would be out of this world!!!!

I am currently in the high 50's/low 60's and if I could glean a 5 point gain that's top ten World Champs potential - thus I hope my experiences mirror his!!!

Looking forward to trying this in due course!!

 

[Stylidude]

While I am on - does anyone know how long if would take for both Reta and Sustanon to clear your system for a Sports based test at all? I.e., how long should I discontinue use prior to a tested race?

Thanks in advance!!

 

[Flash_is_Fast]

The sust isnt the challenge. It's the test/epitest ratio that gets folks popped. I dont know the best way to handle that. If you dig in there's probably some good info.

Good news is i always performed best off cycle. Weight was low, and performance gains take a while to fade.

Cardarine is the shit. Jump on that in base/build and stacking volume is gonna be much easier to handle with lower fatigue.

 

[LevButlerov]

While I am on - does anyone know how long if would take for both Reta and Sustanon to clear your system for a Sports based test at all? I.e., how long should I discontinue use prior to a tested race?

Thanks in advance!!

sustanon would take a long time, you'll likely test positive if it's next 3mo @Stylidude

 

[Stylidude]

The sust isnt the challenge. It's the test/epitest ratio that gets folks popped. I dont know the best way to handle that. If you dig in there's probably some good info.

Good news is i always performed best off cycle. Weight was low, and performance gains take a while to fade.

Cardarine is the shit. Jump on that in base/build and stacking volume is gonna be much easier to handle with lower fatigue.

I'll do a little research but as you say, have plenty of time to go off T before each race and it's the training gains that over time are going to make the difference.

Is there a better Test compound to go on in the few months before a race that can clear you system if I go off a lot closer to the race.

I know the Test undercanoate capsules that I used to be on would clear you system if you stopped for 3 days prior to a race but these are very ow dose?!

Can't wait to try this Cardarine though....

 

[Stylidude]

sustanon would take a long time, you'll likely test positive if it's next 3mo @Stylidude

Thank you!! It's ok, no tested races until next year now. Do you think if I came off the Sustanon four months prior to that gives me enough safety margin! As per my previous post, if I came off the Sustanon 4 or 5 months before hand to guarantee it - is there anything with a shorter detection range that I could take to fill the gap and come of a little closer to the race??

 

[Stylidude]

Reta is going really well. Am stil at .5mg eod and no side effects.

No real hunger at all!! Just eating my calories and macros like a machine and it's all working really well.

Ride on Sunday was around 8-10 bpm higher than normal as was run. Both Zone 1-2

This is clearly a similar pattern to Flash - no stress for me in fact I kinds like seeing my HR right up there - just working off RPE for now - no stress for me!!

I wonder if pumping the heart a little more in the early phases of training whilst working to RPE and then coming off the Ret in the final phases to normalise or lower HR readings will have had a beneficial training effect?

How long do you think from stopping the Reta from around 1.5mg per week to getting it out of the system and thus seeing normalisation of HR. I guess this will coincide with normalisation of appetite? Any ideas from experience team?

 

[LevButlerov]

Thank you!! It's ok, no tested races until next year now. Do you think if I came off the Sustanon four months prior to that gives me enough safety margin! As per my previous post, if I came off the Sustanon 4 or 5 months before hand to guarantee it - is there anything with a shorter detection range that I could take to fill the gap and come of a little closer to the race??

if it's tested get off sustanon and cardarine, use orals only and test suspension @Stylidude

 

[LevButlerov]

Reta is going really well. Am stil at .5mg eod and no side effects.

No real hunger at all!! Just eating my calories and macros like a machine and it's all working really well.

Ride on Sunday was around 8-10 bpm higher than normal as was run. Both Zone 1-2

This is clearly a similar pattern to Flash - no stress for me in fact I kinds like seeing my HR right up there - just working off RPE for now - no stress for me!!

I wonder if pumping the heart a little more in the early phases of training whilst working to RPE and then coming off the Ret in the final phases to normalise or lower HR readings will have had a beneficial training effect?

How long do you think from stopping the Reta from around 1.5mg per week to getting it out of the system and thus seeing normalisation of HR. I guess this will coincide with normalisation of appetite? Any ideas from experience team?

are you logging any macros?
i think about 2 weeks and rate is gone in terms of appetite control mostly @Stylidude

 

[Flash_is_Fast]

@Stylidude of you have a year, I'd consider a big picture plan that matches your blocks to keep your HTPA functioning, or get a TUE so you can take low dose and your hime free.

Id also consider compounds that boost RBC higher than test for the same dose. I believe primo and eq would both for the bill. Ive never used Primo and its been a couple of decades since ive run EQ and wasn't racing when I ran it, so no clue if it really helped endurance.

Maybe @stevesmi can chime in because he has done Tri's in the past.

 

[Stylidude]

Thanks Flash - any input would be much appreciated!
I am 50 now, have had kids, don't plan to have any more but I'd be lying if I wasn't a little apprehensive about having to inject myself twice a week till the end of days - having said that I'm Triathloning forever and don't want to end up in the mid pack just because I'm old!

I would be happy to cycle it but the guys here just seem to think to commit!

I guess I have been training for the last few weeks and feeling tired and reasonably rubbish if I'm honest (kind of normal getting back into it).
I took my first dose of Sustanon on Sat 62.5 mg.

I rode on Sunday morning and felt like a different person!! I can't decide if I had just turned a corner and I had past through those getting back into training ugly miles, placebo or if it was the T. Certainly it was a a step change in the way I felt!

Could it have ben the T in around 20 hours because if it was I may struggle to ever give it up!!