Im 46 years old. I used to work out consistently in my 20s and early 30s. Due to life and work my work outs trailed off in mid 30s to 40s. I have more time now and decided to focus on my health and fitness. Reasons for TRT: Getting a lot weaker after my work outs. My joints were aching to the point that my elbow joints were hurting on every lift. I was also more irritable, was getting fat with love handles. Spoke to a TRT they prescribed me 200mg/wk of test cypionate.
Im running TRT for around 20 weeks. I started at 140mg/wk and been going up by 10mg every 5wks to see how I feel as I go and to assess any side effects. Im currently on 170mg/wk.
I injured my right front rotator cuff from overtraining (doing olympic lifting after my work outs) and finishing up a 3 week course of BPC 157 and Anavar 15mg. My shoulder feels good and been able to flat bench and incline bench again.
5'10' currently - 175 pounds, 20% body fat
Diet
-Breakfast - 3 eggs, toast, 1 grapefruit to help decrease hematocrit
-Lunch / Dinner - streak (strip or sirloin), chick breast or fish with rice/carb, I try to eat a 3rd meal of this
-Post work out shake - 25gm whey, plus 5gm creatine, collagen peptides, 1 banana
-I eat random snacks, nuts, fruits between meals
Supplements
Multivitamin
Creatine 5gm
Preworkout with citrulline and beta alanine
Sleep - Melatonin 6-9mg, ZMA with 5htp, Gaba 750mg, Tryptophan 500mg
Baseline labs prior to TRT: total test 500s, estrogen 20s. hemoglobin 14 hematocrit low 40s
Labs in Feb:
Total test >1500 and estrogen 100 (I got the labs the day after my pin instead of during the trough). Added Anastrazole 0.25mg twice per week, switched to 3x per week pinning. No gyno symptoms.
Recently got CBC
hemoglobin 18, hematocrit 53 - added cardio, grapefruit daily. CBC and hematocrit previously normal. Asymptomatic.
My work out routine - I vary the exercises and reps, I squat to the floor and don't use a belt on any lifts.
Boxing - 1 hr varies - padwork, heavy bag, sparring, strength training at the end (I used to box/Muay Thai, BJJ in my 20s), started up boxing again for the new year
Push - Flat bench 5 sets, incline 3-5 sets, cables, triceps 3-5 sets
Legs - Back squats or Deadlifts 5 sets, front squats 3-5 sets, sled run, machines depending on how I feel
Pull - Pull ups 3 sets, lat pull downs 3 sets, seated rows 6 sets, rear delts 5 sets, biceps 3-5 sets
Off
Full upper body - Flat or incline 5 sets, one arm dumbbell row 5 sets, cables 3 sets, lat pull downs 3 sets, biceps / triceps 3 sets depending on how I feel
Cardio/ shoulders- 1mile run or sled run, heavy bag, shoulders - overhead press 5 sets, lateral raises 5 sets, clean and jerk
Depending on how busy my work is I may skip a day and just do an hour of Pelaton. I will just start where I left off when I can go back to the gym.
I try to run 1 mile run 2-3 times/wk after work out or do 30-1hr of Pelaton
I can now 12 pull ups as my first set. (maybe 4-5 prior to TRT). My elbow pain has gone away. I now can flat bench 135 x 10 reps easily (could barely do one prior to TRT) I don't go heavy bench pressing since boxing already strains my front rotator cuff on my jab hand.
Initially was going to run low dose HGH but decided to go with tesamorelin since my trt clinic sells it. It's currently in the mail. I plan on running Tesamorelin 0.4mg daily for 3 months.
Goal is to get my body fat to 15% after my cycle of tesamorelin and gain some lean muscle mass.
Feel free to give me advice
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