Approved Log My TRT Diet Training Log

[Zelockflows]

Hello Everyone!

I have been lurking and doing research here for a couple of weeks now and have decided to stay and post a log.

Canadian
Age: 31
Gender: Male
Height: 6ft
Weight: 244

Background:

I started working out in high school up until Oct 2015. That month I was in a car accident and fractured some vertebrae. After the accident I hit a low point and managed to get to an unhealthy weight of 310lbs. I was able to get back into the gym reliably last summer. January of this year I had my hormones tested (Results). In February I was prescribed a topical gel, I am currently prescribed 4 5g packets (Label) which only brought me up to my before TRT levels of 260.

Since my doctor refuses to increase my dose and because I have been deemed none urgent and have been placed on a waitlist to see an endocrinologist for over a year, I have decided to self educate and self medicate my TRT.

Below is my most recent bloodwork on currently 6 of the above packets while I wait for my order. I was a few days fresh off of a carno diet and had added white rice and frozen peas back into the diet.

I currently use Cronometer to track my macros. Today was the first day I have fully implemented my new diet since coming off of carno.
My current Diet is based around the vertical diet.
Here is a link to my current fitness plan.
Current body shots Front, Side, Back.


If I am missing any information or a better format would work better in future posts please let me know.
Thanks.

 

[Npcclassicphysique champ]

Hello Everyone!

I have been lurking and doing research here for a couple of weeks now and have decided to stay and post a log.

Canadian
Age: 31
Gender: Male
Height: 6ft
Weight: 244

Background:

I started working out in high school up until Oct 2015. That month I was in a car accident and fractured some vertebrae. After the accident I hit a low point and managed to get to an unhealthy weight of 310lbs. I was able to get back into the gym reliably last summer. January of this year I had my hormones tested (Results). In February I was prescribed a topical gel, I am currently prescribed 4 5g packets (Label) which only brought me up to my before TRT levels of 260.

Since my doctor refuses to increase my dose and because I have been deemed none urgent and have been placed on a waitlist to see an endocrinologist for over a year, I have decided to self educate and self medicate my TRT.

Below is my most recent bloodwork on currently 6 of the above packets while I wait for my order. I was a few days fresh off of a carno diet and had added white rice and frozen peas back into the diet.
View attachment 15682
View attachment 15683

View attachment 15684
View attachment 15685

I currently use Cronometer to track my macros. Today was the first day I have fully implemented my new diet since coming off of carno.
My current Diet is based around the vertical diet.
Here is a link to my current fitness plan.
Current body shots Front, Side, Back.


If I am missing any information or a better format would work better in future posts please let me know.
Thanks.

@Zelockflows great to see you start this log. We are very happy to have you in the evolutionary.org family.

Before we go on, please copy and paste your fitness plan and diet text into the thread, unfortunately 90% of members won't outlink. And we block some for spam reasons. So highlight COPY>PASTE into the thread here as a POST REPLY.
And from your app you can export data from app and paste it here.

Now, I did check and sees your testosterone is now average but you can do more. I think another 100mgs testosterone injection per week will boost you right up but to do that we need to dial in your diet more. Carbs need to go down, fats up and protein up.

So lets start with the exports above and go from there.

 

[Zelockflows]

Thank you for the feedback as requested here is my log. Todays was basically the same as the above one. I will hopefully be receiving my testosterone order in the next couple of days. I will be able to switch from the topical gel to the injections. I was thinking of starting with a 120mg weekly dose split up between three days of injections throughout the week.
For the macros what numbers did you have in mind?

Sleep 8hrs

Meal 1 9am
Cellucor, C4 Ultimate, Icy Blue Razz	1.00 scoop
Progressive, VegeGreens, Citrus Splash	1.00 scoop
President's Choice, Orange Juice with Calcium & Vitamin D	1.00 cup (250ml)
President Choice, Greek Yogurt, Vanilla, Club Size	164.00 g
Farmer's Market, Carrots, Baby-Cut Miniatures	40.00 g
Almonds, Raw	13.00 g
Meal 2 post workout
Ocean Spray, Cranberry Cocktail, Low Calorie	1.00 cup (250ml)
Meal3 3pm
Eggs, Cooked	4.00 large
Spinach, Frozen, Chopped or Leaf, Unprepared	115.00 g
President's Choice, Blue Menu, Egg Whites	131.00 g
No Name, Cheese, Old Cheddar, Light	37.00 g
Beef Tallow	2.00 g
Farmer's Market, Carrots, Baby-Cut Miniatures	40.00 g
Basmati Rice, Cooked in Unsalted Water	1.00 cup
Soy sauce made from hydrolyzed vegetable protein	13.00 g
Meal 4 6pm
Hamburger or Ground Beef, Rinsed after Cooking, 85% Lean	250.00 g
Basmati Rice, Cooked in Unsalted Water	1.00 cup
President's Choice, Broccoli Florets	1.00 x 0.5 cup
Soy sauce made from hydrolyzed vegetable protein	31.00 g
Meal 5 9pm
Hamburger or Ground Beef, Rinsed after Cooking, 85% Lean	250.00 g
Basmati Rice, Cooked in Unsalted Water	1.00 cup
President's Choice, Broccoli Florets	1.00 x 0.5 cup
Soy sauce made from hydrolyzed vegetable protein	31.00 g

Kcal: 2376, Protien: 216.5g, Carbs:199.2g, Fat69.4g

Workout session:

Stationary bike 30mins @ 4 resistance with an average of 75 RPM

 

[stevesmi]

thank you for starting this. i browsed through it and will followup tomorrow

 

[JasonPriest]

much respect for this

 

[BodyMonster34]

bro hell of a log update

 

[ceo]

bros lets see a face blurred picture and your training is still not copy pasted

 

[ROIDDERS]

i'd like to see your picture face blurred
and your training info still a pic not pasted text

 

[chesty]

please share face blurred pic and I'd like to see how much cardio you're doing

 

[Ulter]

i also want to see your face blurred picture man
and please start sharing text not pics for training diet

 

[StevenDarwinMD]

APPROVED LOG

 

[MONSTRO]

id like more pics and further updates to your diet

 

[Vadim Fedorov]

you did only 4 sets? and no cardio? please explain

 

[2Thick]

i cant see your training repost the text and your personal face blurred pic is a must have

 

[e2]

guys he did post a picture but its image sharing
OP please post your picture as attachments here on the site

 

[Mobster]

@Zelockflows great to see you start this log. We are very happy to have you in the evolutionary.org family.

Before we go on, please copy and paste your fitness plan and diet text into the thread, unfortunately 90% of members won't outlink. And we block some for spam reasons. So highlight COPY>PASTE into the thread here as a POST REPLY.
And from your app you can export data from app and paste it here.

Now, I did check and sees your testosterone is now average but you can do more. I think another 100mgs testosterone injection per week will boost you right up but to do that we need to dial in your diet more. Carbs need to go down, fats up and protein up.

So lets start with the exports above and go from there.

Only so many hours in the day

 

[Quadsweep]

thank you for posting your bloodwork. now let's work on therest

 

[Zelockflows]

Sorry everyone, I did not know my chosen format would cause so many problems. I choose to link to imgur to save space and prevent the post from being to long. Here are the body pics I posted links to in the main post.

you did only 4 sets? and no cardio? please explain

I am not sure I understand can you elaborate?
I listed
2 sets of sled push/pull for 6 laps
4 sets cable rows
4 sets of lat pull downs
4 sets of cable pull downs
and 8 sets of bicep stuff
finished with 30 mins stationary bike

i cant see your training repost the text and your personal face blurred pic is a must have

Sled Pulls & Pushes	90lbs/6	90lbs/6
Cable Rows	170lbs/12	170lbs/12	170lbs/12	170lbs/fail
Lat Pull Downs	150lbs/12	150lbs/12	150lbs/12	150lbs/fail
Cable Pull Overs	130lbs/15	130lbs/15	130lbs/15	130lbs/fail
Cable Bicep Curls	130lbs/12	130lbs/12	130lbs/12	130lbs/fail
Dumbbell Bicep Curls	25lbs/12	25lbs/12	25lbs/12	25lbs/fail

Stationary bike 30mins @ 4 resistance with an average of 75 RPM

 

[Zelockflows]

9/2/2023

Today I received my order of Test C, clen, and aromasin. Friday I plan to start injections of .4cc 3 times a week for a total of 120mg of test per week. I will not be taking anything else for the time being.

Sleep: 8.5hours
supplements not listed on food list: multivitamin, boron, omega3, D3, and magnesium.

Food Name	Amount	Energy (kcal)
meal 1 9am
Cellucor, C4 Ultimate, Icy Blue Razz	1.00 scoop	5
Progressive, VegeGreens, Citrus Splash	1.00 scoop
President's Choice, Orange Juice with Calcium & Vitamin D	1.00 cup (250ml)	120
President Choice, Greek Yogurt, Vanilla, Club Size	164.00 g	149.94
Farmer's Market, Carrots, Baby-Cut Miniatures	40.00 g	14.12
Almonds, Raw	13.00 g	75.27
meal 2 12pm
Ocean Spray, Cranberry Cocktail, Low Calorie	1.00 cup (250ml)	40
meal 3 3pm
Eggs, Cooked	4.00 large	310
Spinach, Frozen, Chopped or Leaf, Unprepared	115.00 g	33.35
President's Choice, Blue Menu, Egg Whites	121.00 g	54.45
No Name, Cheese, Old Cheddar, Light	40.00 g	120
Beef Tallow	2.00 g	18.04
Farmer's Market, Carrots, Baby-Cut Miniatures	40.00 g	14.12
Basmati Rice, Cooked in Unsalted Water	1.00 cup	181.7
Soy sauce made from hydrolyzed vegetable protein	7.00 g	4.2
meal 4 6pm
Hamburger or Ground Beef, Rinsed after Cooking, 85% Lean	250.00 g	393.13
Basmati Rice, Cooked in Unsalted Water	1.00 cup	181.7
President's Choice, Broccoli Florets	1.00 x 0.5 cup	25
Soy sauce made from hydrolyzed vegetable protein	31.00 g	18.6
meal 5 9pm
Hamburger or Ground Beef, Rinsed after Cooking, 85% Lean	250.00 g	393.13
Basmati Rice, Cooked in Unsalted Water	1.00 cup	181.7
President's Choice, Broccoli Florets	1.00 x 0.5 cup	25
Soy sauce made from hydrolyzed vegetable protein	31.00 g	18.6

Kcal 2377
protein 216g < My goal protein is based on 165 lean mass x 1.3g protein. it also falls in range of my current goal weight of 210 (1gram per 1lbs BW)
carbs 198.8g
fat 69.9g

Gym:

	Set 1	Set 2	Set 3	Set 4	Notes
Sled Pulls & Pushes	90lbs/6	90lbs/6
Incline Bench Press	50kg/12	50kg/12	50kg/12	50kg/12
Body Weight Dips	BW/AMRAP	BW/AMRAP	BW/AMRAP	BW/AMRAP	BW 244 lbs
Shoulder press	35lbs/12	35lbs/12	35lbs/12	35lbs/12
Cable Flies	50lbs/12	50lbs/12	50lbs/12	50lbs/fail
Cable Tricep Push Downs	130lbs/12	130lbs/12	130lbs/12	130lbs/fail	bar
Cable Tricep extension	30lbs/12	30lbs/12	30lbs/12	30lbs/12	single arm behind body
Front Lateral Raises	10lbs/12	10lbs/12	10lbs/12
Side Lateral Raises	10lbs/12	10lbs/12	10lbs/12
Cable Face Pulls	30lbs/12	30lbs/12	30lbs/12
Calf Raises	BW+40/25	BW+40/25	BW+40/25	BW/AMRAP	standing, single leg, BW 244lbs

Stationary bike 30mins @ 4 resistance with an average of 75 RPM

 

[ballin2504]

Great start!