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11:27 AM
EVO Crew!
First log. This feels like an auto-dump but it has been quite a useful and cathartic process. It shows me I have actually come quite far. Also, some of it may be a little off topic but useful for others.
Age 45
Loc Sydney, Australia.
Height 196cm, 6' 5"
Weight 96kg, 211lbs (down from 132kg, 291 lb as at 1 Jul 2024).
BF% 20% using Evolt Body Scanner.
Current regime
All injectables are currently subq.
TRT 150 mg/week split MON, WED, FRI.
HGH 2IU AM daily.
Retatrutide 2500mcg/week.
Glow70 4IU daily.
MT2 currently EOD for summer.
Tadalafil5mg+VitD3600iu+Zinc15mg EOD.
Semax 600mcg daily.
Methylene Blue 3 drops.
Creatine 2g daily.
(all see cognitive)
Clonadine 100mcg.
Solifenacin Succinate ("Vesicare") 5mg .
Melatonin modified release. 10mg.
(all see sleep)
Meloxicam 15mg daily (see injuries).
Multivitamin
Vitamin D
Potassium
Magnesium morning and sleep time.
Bloods
Most recent bloods are TRT 135mg/w and HGH 2IUs per day.
As above I have since returned to TRT 150 mg/w and my overall disposition has improved.
Diet
Noticed great improvement in my bloods once I really cleaned up my act here. Still lots to learn and much to implement. This change for me was from Jul 2025 onwards only. Prior it was just whatever kept me under the macros.
The increased carbs is in line with the start of HGH and post the TRT Clinic dropping of my Test C to see if it made a difference to my mood. Energy up but no improvement in mood.
From 120+ kgs down to 98kgs I was on a reasonably severe calory deficit and I broke it often which told me it wasn't quite what I needed.
Currently I am on a training day, non-training day split. Lost about 2kg since being on this and feel more capable.
Injuries
A lot of poorly dealt with injuries from previous career. There are some contact injuries but it appears to mostly be chronic traction/overuse.
Mortons neuroma: I cannot feel most of the front 1/3 of my feet. It becomes particularly bad 20k+ steps.
Left shoulder: popped in and out multiple times in my 20s. Was never dealt with properly and has never truly sat right ever since. This is largely managed by me now. It works and I can train with it. It is next on my list of broken shit to be looked at next (further discussed in aesthetics).
Knees: loose bone fragments and ossific spurring at many of the attachments.
Hips: there is some bone remodelling there. There is limited space between the "socket" and the inner topmost part of the ball in my left hip.
The knees are only ever painful when my hip is playing up. This has gone on for decades but has been extremely painful recently to the point where I cannot manage it myself. Its now being managed by a physician and surgeon. I am cleared to train with limitations. The meloxicam was instantly helpful for the pain. It is a trial and a stopgap prior to MRI and next consult.
There are other injuries but the above is what I consider limits my training.
All this is to say if you see some odd crap in my program, the above is probably why it is there.
Training
Combination of hypertrophy and pre/re-hab training.
Day 1 Upper push
Day 2 Quads + calves
Day 3 Push chest delts tris
Day 4 Pull back biceps
Day 5 Hams + glutes
Day 6 Upper pull
Day 7 rest/active recovery
I train in my home gym. It will do the job for the foreseeable future especially with my injury restrictions. The only piece of equipment I truly miss is a seated leg curl machine and leg press. My Force USA G20 uses the foot plate that clicks onto the smith machine bar. It feels sketch.
My restrictions will not preclude me from lifting heavy (for where I'm at now). Trained heavily throughout my teens, 20s and 30s with most of the fat gain in the last 6 years.
On my shopping list is an elliptical. I do no true cardio. I used to pull a sled, particularly backwards was usually very good for my knees and hips. Steps forwards 10k+ really aggravates my situation unfortunately. I do backwards walking on my treadmill. Its not really cardio, more prehab. Nowhere near as good as the sled work in my old gym.
Cognitive and mood
I am very likely undiagnosed depression and ADHD. For better or for worse I present as totally fine and my GP treats me as such. I will admit to having tried my childs 10mg Ritalin on multiple occasions. Apparently this is quite common and how adults end up getting themselves tested and on that train. If my mood is so low (and its not that often) I will not self start, I will use it. I have not had to use it since my creatine, methylene blue and semax regime which has been over two months now.
I realise the methylene blue may be hitting tinfoil hat levels for most and having seen the footage of RFK Junior smashing the piss out of it, I was quite suspicious. All I can say is if it weren't working for me I wouldn’t still be doing it. The Semax by itself did not seem to do much for me. Certainly not against Ritalin. However, I do note greater capacity to concentrate and importantly FINISH tasks whilst on it.
As an aside and in case someone is dealing with this: I was very apprehensive about "drugging" my primary school child. However, they have gone from a very much at risk student (some of the details would frighten any parent) to one of the top performers. That tiny dose of ritalin (along with the right guidance and leadership of course) straightened my child up just enough to give them the space to breath, operate and most importantly believe in their own ability and understand their own worth. Not preaching just putting it out there.
Sleep
I am winning here after decades of struggles. Started when I shift-worked in my 20s. Seemed "doable" until I got a wife, child and responsibility!
Initial sleep study 2024: ~80 RDI and AHI: 477 apneas, mostly obstructive, 140 hypopneas.
Conclusion: "very severe obstructive sleep apnoea with severe accompanying oxygen desaturation".
Their solution: a $3500 CPAP setup. I didn’t qualify so had to pay for it out of pocket. It did nothing to help and I could not use it.
An x-ray later an ENT was repairing a broken nose I didn’t know I had and he shaved the turbinates to make even more room. I now have to Fighter jet intakes.
I do use the CPAP now. Mostly to monitor and collect data. I need to assess its efficacy re: Blood oxygen.
The clonidine melatonin combination gets me to sleep. Clonidine is a hypertensive becoming popular for ADHD "sufferers" and their sleeping woes. I have high normal BP.
The Vesicare is an overactive bladder medication. I would often wake at 2,3am like a lot of people and then not be able to head back to sleep. Having found no renal issues my GP agreed to try Vesicare to see if retraining myself and a potentially OAB would work. Only been on this for two weeks but there have been a few nights where I have slept through. This is a WIP but looking promising.
Aesthetics
I have a lot of assymterical vascularity: differing on front and back, left and right appendages. Other than that I would say I look very similar to @RizzleDizzle from his first log except I have some side saddles and my rolled left shoulder gives me side boob. I cannot hold the shoulder in a posture that makes it look completely normal and reasonably symmetrical. My solution: continued fat loss and increase chest and lat etc. My skin has bounced back for the most part. I really have made a mess of my body not prioritising myself but onwards and upwards.
Proposed cycle
12 weeks
400mg/week Test E. **I have a vial of Clinic Test C remaining. Use or shelve?
200mg EQ weekly.
2IU HGH daily AM ongoing.
Blood test every 4 weeks.
To do list
Rework vitamin supps, investigate liver support, -biotics, AI(?) and TB5080+BPC157 (have on hand). Cardio!
Thank you for reading!
EVO Crew!
First log. This feels like an auto-dump but it has been quite a useful and cathartic process. It shows me I have actually come quite far. Also, some of it may be a little off topic but useful for others.
Age 45
Loc Sydney, Australia.
Height 196cm, 6' 5"
Weight 96kg, 211lbs (down from 132kg, 291 lb as at 1 Jul 2024).
BF% 20% using Evolt Body Scanner.
Current regime
All injectables are currently subq.
TRT 150 mg/week split MON, WED, FRI.
HGH 2IU AM daily.
Retatrutide 2500mcg/week.
Glow70 4IU daily.
MT2 currently EOD for summer.
Tadalafil5mg+VitD3600iu+Zinc15mg EOD.
Semax 600mcg daily.
Methylene Blue 3 drops.
Creatine 2g daily.
(all see cognitive)
Clonadine 100mcg.
Solifenacin Succinate ("Vesicare") 5mg .
Melatonin modified release. 10mg.
(all see sleep)
Meloxicam 15mg daily (see injuries).
Multivitamin
Vitamin D
Potassium
Magnesium morning and sleep time.
Bloods
Most recent bloods are TRT 135mg/w and HGH 2IUs per day.
As above I have since returned to TRT 150 mg/w and my overall disposition has improved.
| Date | Total T (nmol/L) | Free T (pmol/L) | Estradiol (pmol/L) | LH / FSH | LDL (mmol/L) | Trigs (mmol/L) | Hct | Neutrophils (×10⁹/L) | ALT / AST (U/L) | Glucose (mmol/L) | Notes |
| 27 Jul 2023 | 13.6 | 303 | 162 ↑ | — | 3.0 | 1.8 | 0.44 | 3.7 | ALT 34 / AST 25 | 4.8 | Pre TRT. |
| 17 Nov 2023 | 47.7 ↑ | 1411 ↑ | 126 | LH <1 / FSH <1 | 3.1 ↑ | 2.3 ↑ | 0.46 | 2.1 | ALT 33 / AST 28 | 5.1 | Test 150mg/w (split2) +HCG+Exemestane. |
| Jan 2024 | 27.1 | 860 ↑ | 98 | LH <1 / FSH ~1 | 3.3 ↑ | 2.2 ↑ | 0.45 | 3.1 | ALT 27 / AST 24 | 4.9 | Switched providers. There was no pause. Test Cyp. 150mg/w (split3). Drop AI+HCG. |
| Jul 2024 | 43.0 ↑ | 1244 ↑ | 362 ↑↑ | LH <1 / FSH <1 | 2.5 | 1.4 | 0.46 | 2.1 | ALT 25 / AST 24 | 5.1 | Test Cyp. 150mg/w (split3). Drop AI+HCG. |
| Aug 2024 | 50.9 ↑ | 1380 ↑ | 299 ↑ | LH <1 / FSH <1 | 2.4 | 1.0 | 0.47 | 2.1 | ALT 26 / AST 24 | 5.2 | Test Cyp. 150mg/w (split3). Drop AI+HCG. |
| Mar 2025 | 41.2 ↑ | 1162 ↑ | 252 ↑ | LH <1 / FSH <1 | 2.6 | 1.1 | 0.46 | 1.7 ↓ | ALT 23 / AST 24 | 5.2 | Test Cyp. 150mg/w (split3). Drop AI+HCG. |
| Jul 2025 | 38.1 ↑ | 957 ↑ | 278 ↑ | LH <1 / FSH <1 | — | 1.4 | 0.47 | 1.8 ↓ | ALT 23 / AST 24 | 4.9 | Clinic drops TRT to 135mg/w. |
| 4 Dec 2025 | 26.3 | 624 | 185 | LH <0.1 / FSH <1 | 2.2 | 0.8 | 0.46 | 1.8 ↓ | ALT 26 / AST 29 | 4.0 | +HGH 2IU. TRT @ 135mg/w. |
Diet
Noticed great improvement in my bloods once I really cleaned up my act here. Still lots to learn and much to implement. This change for me was from Jul 2025 onwards only. Prior it was just whatever kept me under the macros.
The increased carbs is in line with the start of HGH and post the TRT Clinic dropping of my Test C to see if it made a difference to my mood. Energy up but no improvement in mood.
From 120+ kgs down to 98kgs I was on a reasonably severe calory deficit and I broke it often which told me it wasn't quite what I needed.
Currently I am on a training day, non-training day split. Lost about 2kg since being on this and feel more capable.
| Calories | Protein | Carbs | Fat | |
| Training | ~2,800 | 210–230 g | 260–320 g | 60–80 g |
| Light / Rest | 2,300–2,400 | 190–210 g | 150–200 g | 70–90 g |
Injuries
A lot of poorly dealt with injuries from previous career. There are some contact injuries but it appears to mostly be chronic traction/overuse.
Mortons neuroma: I cannot feel most of the front 1/3 of my feet. It becomes particularly bad 20k+ steps.
Left shoulder: popped in and out multiple times in my 20s. Was never dealt with properly and has never truly sat right ever since. This is largely managed by me now. It works and I can train with it. It is next on my list of broken shit to be looked at next (further discussed in aesthetics).
Knees: loose bone fragments and ossific spurring at many of the attachments.
Hips: there is some bone remodelling there. There is limited space between the "socket" and the inner topmost part of the ball in my left hip.
The knees are only ever painful when my hip is playing up. This has gone on for decades but has been extremely painful recently to the point where I cannot manage it myself. Its now being managed by a physician and surgeon. I am cleared to train with limitations. The meloxicam was instantly helpful for the pain. It is a trial and a stopgap prior to MRI and next consult.
There are other injuries but the above is what I consider limits my training.
All this is to say if you see some odd crap in my program, the above is probably why it is there.
Training
Combination of hypertrophy and pre/re-hab training.
Day 1 Upper push
Day 2 Quads + calves
Day 3 Push chest delts tris
Day 4 Pull back biceps
Day 5 Hams + glutes
Day 6 Upper pull
Day 7 rest/active recovery
I train in my home gym. It will do the job for the foreseeable future especially with my injury restrictions. The only piece of equipment I truly miss is a seated leg curl machine and leg press. My Force USA G20 uses the foot plate that clicks onto the smith machine bar. It feels sketch.
My restrictions will not preclude me from lifting heavy (for where I'm at now). Trained heavily throughout my teens, 20s and 30s with most of the fat gain in the last 6 years.
On my shopping list is an elliptical. I do no true cardio. I used to pull a sled, particularly backwards was usually very good for my knees and hips. Steps forwards 10k+ really aggravates my situation unfortunately. I do backwards walking on my treadmill. Its not really cardio, more prehab. Nowhere near as good as the sled work in my old gym.
Cognitive and mood
I am very likely undiagnosed depression and ADHD. For better or for worse I present as totally fine and my GP treats me as such. I will admit to having tried my childs 10mg Ritalin on multiple occasions. Apparently this is quite common and how adults end up getting themselves tested and on that train. If my mood is so low (and its not that often) I will not self start, I will use it. I have not had to use it since my creatine, methylene blue and semax regime which has been over two months now.
I realise the methylene blue may be hitting tinfoil hat levels for most and having seen the footage of RFK Junior smashing the piss out of it, I was quite suspicious. All I can say is if it weren't working for me I wouldn’t still be doing it. The Semax by itself did not seem to do much for me. Certainly not against Ritalin. However, I do note greater capacity to concentrate and importantly FINISH tasks whilst on it.
As an aside and in case someone is dealing with this: I was very apprehensive about "drugging" my primary school child. However, they have gone from a very much at risk student (some of the details would frighten any parent) to one of the top performers. That tiny dose of ritalin (along with the right guidance and leadership of course) straightened my child up just enough to give them the space to breath, operate and most importantly believe in their own ability and understand their own worth. Not preaching just putting it out there.
Sleep
I am winning here after decades of struggles. Started when I shift-worked in my 20s. Seemed "doable" until I got a wife, child and responsibility!
Initial sleep study 2024: ~80 RDI and AHI: 477 apneas, mostly obstructive, 140 hypopneas.
Conclusion: "very severe obstructive sleep apnoea with severe accompanying oxygen desaturation".
Their solution: a $3500 CPAP setup. I didn’t qualify so had to pay for it out of pocket. It did nothing to help and I could not use it.
An x-ray later an ENT was repairing a broken nose I didn’t know I had and he shaved the turbinates to make even more room. I now have to Fighter jet intakes.
I do use the CPAP now. Mostly to monitor and collect data. I need to assess its efficacy re: Blood oxygen.
The clonidine melatonin combination gets me to sleep. Clonidine is a hypertensive becoming popular for ADHD "sufferers" and their sleeping woes. I have high normal BP.
The Vesicare is an overactive bladder medication. I would often wake at 2,3am like a lot of people and then not be able to head back to sleep. Having found no renal issues my GP agreed to try Vesicare to see if retraining myself and a potentially OAB would work. Only been on this for two weeks but there have been a few nights where I have slept through. This is a WIP but looking promising.
Aesthetics
I have a lot of assymterical vascularity: differing on front and back, left and right appendages. Other than that I would say I look very similar to @RizzleDizzle from his first log except I have some side saddles and my rolled left shoulder gives me side boob. I cannot hold the shoulder in a posture that makes it look completely normal and reasonably symmetrical. My solution: continued fat loss and increase chest and lat etc. My skin has bounced back for the most part. I really have made a mess of my body not prioritising myself but onwards and upwards.
Proposed cycle
12 weeks
400mg/week Test E. **I have a vial of Clinic Test C remaining. Use or shelve?
200mg EQ weekly.
2IU HGH daily AM ongoing.
Blood test every 4 weeks.
To do list
Rework vitamin supps, investigate liver support, -biotics, AI(?) and TB5080+BPC157 (have on hand). Cardio!
Thank you for reading!
I see it now! levels are average 
All good. High e2 symptoms: not that I'm aware of.
nicely done 
