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@WillyT wow this is something special on this. This is a good workout you put together. I like the Bulgarian split squats. These are really solid.
@Mobster you got it. Counting the unilaterals as one each so that day could be considered 13 sets and 180 reps. I am notebook and pen so I've just translated that whole thing to a spreadsheet for here. Not an app operator. Too much fluff and "science".
@LevButlerov copy will continue to shrink it as I go. Alot of it is adjoining mobility stuff particularly on this day and and day 2. Bloods in 3, procedure in 5 days. Will have at least one or two weeks feet up
@stevesmi the ROM on the Bulgarians isn't what it used to be but I promise the glutes are feeling it today.
@LevButlerov copy will continue to shrink it as I go. Alot of it is adjoining mobility stuff particularly on this day and and day 2. Bloods in 3, procedure in 5 days. Will have at least one or two weeks feet up
@stevesmi the ROM on the Bulgarians isn't what it used to be but I promise the glutes are feeling it today.
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Looking really good on this man. I like the standing hamstring curls and Bulgarian split squats. That's definitely the direction you want to go. @WillyT
This is looking really good man. I like the Parmesan and garlic dressing. @WillyT I'm sure it tastes really good no matter what and the potatoes sound really good.
@WillyT Bros, you pump iron like an absolute champion. Really good hitting both sides of your legs and you hit your hips as well.
Maybe don't add so much different things like the garlic powder, and onion powder, and that sort of thing. Sometimes it can really irritate your stomach. Maybe try some lemon and lime next time and the paprika with salt and pepper. @WillyT
@WillyT quite a bit of volume in that training I’d say you could cut that down a bit and still be very productive
Hip procedure was pushed forward to Tuesday.
5 days rest and then test.
Procedure done under CT. Initial scan to find entry point. Needle goes in. Scan again. Send it further. Repeat x2. Send CO2 in to expose the joint capsule on imaging. Send in the hyaluronic acid. The needle went in about 7m before it was in the capsule. Anaesthetic was local. I could feel the needle in the hip and I could feel my hip inflating like a bike tyre when the HA was injected.
It feels "different". The knee clicks constantly. New movement path I assume. There is some acute nerve pain that comes and goes. Had a shooter down to my foot which was interesting. Otherwise supporting muscles are quite tight, mostly I assume from doing not much. It all feels quite restricted.
Doctor said to wait a week on the bloods. He said he didn't think there would be any changes but I would soon know about it if there were.
5 days rest and then test.
Procedure done under CT. Initial scan to find entry point. Needle goes in. Scan again. Send it further. Repeat x2. Send CO2 in to expose the joint capsule on imaging. Send in the hyaluronic acid. The needle went in about 7m before it was in the capsule. Anaesthetic was local. I could feel the needle in the hip and I could feel my hip inflating like a bike tyre when the HA was injected.
It feels "different". The knee clicks constantly. New movement path I assume. There is some acute nerve pain that comes and goes. Had a shooter down to my foot which was interesting. Otherwise supporting muscles are quite tight, mostly I assume from doing not much. It all feels quite restricted.
Doctor said to wait a week on the bloods. He said he didn't think there would be any changes but I would soon know about it if there were.
LevButlerov
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interesting, waiting to see in a week how you do @WillyT
@BeMe @HarleyGuy @s.gentz
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This is wild brother
keen to see how things are tracking as recovery moves.Keep safe bro!
Surgery blows my mind man, really impressive what doctors can do, I dont have much time for GPs and desk doctors, but the surgeons are incredible.
Wishing you a speedy recovery.
8 Jan 2025 - 2nd day off of 5.
0830 Breakfast
Overnight oats
Rolled oats 60 g
Heart Active milk 150 ml
Frozen berries 100 g
Whey protein 30 g
Hemp hearts 15 g
Calories Protein Carbs Fat
~430 kcal ~47 g ~56 g ~14 g
1130 Mid-morning
VPA WPI ×3 (water)
Fish oil ×5
Calories Protein Carbs Fat
~350 kcal ~75 g ~3 g ~5 g
1630 Main Meal
Brussels sprouts 147 g
Bacon 38 g (cooked)
Chicken tenderloin 194 g (cooked)
Calories Protein Carbs Fat
~440 kcal ~66 g ~11 g ~16 g
1700 Dessert
ALDI Greek-style yoghurt 200 g
WPI ×3 scoops
Noshu chocolate buttons 15–20 g
Calories Protein Carbs Fat
~520–560 kcal ~85 g ~18–22 g ~8–11 g
1930 - Evening / Finish
WPI ×2 scoops (water)
Calories Protein Carbs Fat
~220 kcal ~50 g ~2 g ~1 g
Rest Day — Target vs Actual (Final)
Metric Target Actual Difference
Calories ~2,000 kcal ~1,920–1,980 kcal −20 to −80 kcal
Protein 300 g ~306 g +6 g
Carbohydrates ≤100 g ~90–95 g −5 to −10 g
Fat ≤60 g ~45–50 g −10 to −15 g
Carb Intake Timeline
Time Meal Carbs (g) % of Daily Cumulative g Cumulative %
08:30 Overnight oats 56 g 61% 56 g 61%
11:30 WPI + fish oil 3 g 3% 59 g 64%
16:30 Lu11 g 12% 70 g 76%
17:00 Dessert Yoghurt + WPI + Noshu 20 g 22% 90 g 98%
19:00 Evening WPI ×2 2 g 2% 92 g 100%
0830 Breakfast
Overnight oats
Rolled oats 60 g
Heart Active milk 150 ml
Frozen berries 100 g
Whey protein 30 g
Hemp hearts 15 g
Calories Protein Carbs Fat
~430 kcal ~47 g ~56 g ~14 g
1130 Mid-morning
VPA WPI ×3 (water)
Fish oil ×5
Calories Protein Carbs Fat
~350 kcal ~75 g ~3 g ~5 g
1630 Main Meal
Brussels sprouts 147 g
Bacon 38 g (cooked)
Chicken tenderloin 194 g (cooked)
Calories Protein Carbs Fat
~440 kcal ~66 g ~11 g ~16 g
1700 Dessert
ALDI Greek-style yoghurt 200 g
WPI ×3 scoops
Noshu chocolate buttons 15–20 g
Calories Protein Carbs Fat
~520–560 kcal ~85 g ~18–22 g ~8–11 g
1930 - Evening / Finish
WPI ×2 scoops (water)
Calories Protein Carbs Fat
~220 kcal ~50 g ~2 g ~1 g
Rest Day — Target vs Actual (Final)
Metric Target Actual Difference
Calories ~2,000 kcal ~1,920–1,980 kcal −20 to −80 kcal
Protein 300 g ~306 g +6 g
Carbohydrates ≤100 g ~90–95 g −5 to −10 g
Fat ≤60 g ~45–50 g −10 to −15 g
Carb Intake Timeline
Time Meal Carbs (g) % of Daily Cumulative g Cumulative %
08:30 Overnight oats 56 g 61% 56 g 61%
11:30 WPI + fish oil 3 g 3% 59 g 64%
16:30 Lu11 g 12% 70 g 76%
17:00 Dessert Yoghurt + WPI + Noshu 20 g 22% 90 g 98%
19:00 Evening WPI ×2 2 g 2% 92 g 100%
LevButlerov
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300 grams protein
did it right today!
Whoa don't see that everyday. Really cool pics.
Hopefully everything heals up nicely and you're back better than ever!
Just quickly everything looks ok to good as far as my knowledge takes me.
Estradiol
Date Assay Result
4 Dec 25 ATEL 185 pmol/L
15 Jan 26 BECK 85 pmol/L
This is a difference in assay. My understanding is the 85 pmol/L corresponds to a ATEL range of anywhere between ~160-200 pmol/L.
Estradiol
Date Assay Result
4 Dec 25 ATEL 185 pmol/L
15 Jan 26 BECK 85 pmol/L
This is a difference in assay. My understanding is the 85 pmol/L corresponds to a ATEL range of anywhere between ~160-200 pmol/L.
| 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 | 27 | 185 (ATEL) | LH <0.1 / FSH <1 | 2.2 | 0.8 | 0.46 | 1.8 | ALT 26 / AST 29 | 4.0 | +HGH 2IU. TRT @ 135mg/w. |
| 15 Dec 2025 | 62.7 | 2076 | 16 | 85 (BECK) 160-200? | LH <0.1 / FSH <1 | 2.2 | 0.7 | 0.45 | 3.6 | ALT 31/ AST25 | 4.8 | +HGH 2IU. TEST E 400mg/w + EQ 200 mg/w. |
LevButlerov
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your tests are actually good nothing to worry about
@WillyT but e2 looks like it was tested both times ATEL am i misreading?
I am wrong. You are correct. That will teach me to rush.your tests are actually good nothing to worry about
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you have a good e2 drop, so what we are doing worked
@WillyT great job getting these blood work markers up. It's very important to log that. This way you can compare it. The cholesterol thing is definitely a challenge for a lot of us out there.
Bros, you got some things off but that's okay. That's common in bodybuilding but it's smart you getting it done and you facing it and not ignoring it. @WillyT
This is some of the most thorough stuff that I've ever seen right here. @WillyT and the good thing is you have it locked in this log so you can always go back and circle back and take a look at the way your blood work has changed over the years.
@WillyT you are correct. There's different ranges based on the metric system and the different calculations that they use. It's much different in America. We have our own system that we use.
And also just for others reading this, completely normal for FSH and LH to be down. If you're on hormones exogenously, that's what's going to happen. @WillyT
First training back.
May need to consider replacing the hack squat with seated leg press. Hard to tell if left is working as hard as right.
Deload or no load on some exercises associated with hip assessment. Discuss later.
The standing hamstring is replaced by seated hamstring curl. I spent my time off modifying a rack attachment and now I have a cable loaded seated hamstring curl. The standing was free weight and clunky on my knee and hamstring so the seated is a win.
15 sets, 180 reps:
May need to consider replacing the hack squat with seated leg press. Hard to tell if left is working as hard as right.
Deload or no load on some exercises associated with hip assessment. Discuss later.
The standing hamstring is replaced by seated hamstring curl. I spent my time off modifying a rack attachment and now I have a cable loaded seated hamstring curl. The standing was free weight and clunky on my knee and hamstring so the seated is a win.
15 sets, 180 reps:
Thank you and I agree. Its very nice to stop, consolidate, review and also act on advice!
17 JAN 2026
08:30 — Breakfast
Pancakes ×2, bacon ×2, egg ×1, hot sauce, beef broth
≈ 520–580 kcal | P 28–32 g | C 40–45 g | F 28–32 g
10:30
VPA whey ×3 (water) + GlicoGel ×6
≈ 430 kcal | P ~72 g | C ~24 g | F ~3 g
13:00 — Lunch
Beef tenderloin 300 g, broccoli 150 g, oyster sauce 10 g, sweet chilli 10 g
≈ 560–600 kcal | P 65–70 g | C 12–15 g | F 12–15 g
17:00
VPA whey ×3 (water)
≈ 360 kcal | P ~72 g | C ~6 g | F ~3 g
18:30 — During training
VPA gel ×1
≈ 100 kcal | P 0 g | C ~25 g | F 0 g
22:00
VPA whey ×3 (water)
≈ 360 kcal | P ~72 g | C ~6 g | F ~3 g
TOTALS vs TARGETS
Macro Actual Target ± vs Target Status
Calories ~2,450–2,530 kcal 2,300–2,600 +150 to −70 kcal
Protein ~309–318 g 300 g +9 to +18 g
Carbs ~107–115 g 150 g −35 to −43 g
Fat ~49–56 g 45–60 g +4 to −11 g
CARB LOADING
Time Source Carbs (g) % of Daily Cumulative g Cumulative %
08:30 Breakfast 40–45 36–41% 40–45 36–41%
10:30 VPA + glicogel ~24 ~22% ~64–69 ~58–63%
13:00 Lunch 12–15 ~11–14% ~76–84 ~69–77%
17:00 VPA ~6 ~5% ~82–90 ~74–82%
18:30 Gel (training) ~25 ~23% ~107–115 ~97–105%
22:00 VPA ~6 ~5% ~113–121 ~102–110%
08:30 — Breakfast
Pancakes ×2, bacon ×2, egg ×1, hot sauce, beef broth
≈ 520–580 kcal | P 28–32 g | C 40–45 g | F 28–32 g
10:30
VPA whey ×3 (water) + GlicoGel ×6
≈ 430 kcal | P ~72 g | C ~24 g | F ~3 g
13:00 — Lunch
Beef tenderloin 300 g, broccoli 150 g, oyster sauce 10 g, sweet chilli 10 g
≈ 560–600 kcal | P 65–70 g | C 12–15 g | F 12–15 g
17:00
VPA whey ×3 (water)
≈ 360 kcal | P ~72 g | C ~6 g | F ~3 g
18:30 — During training
VPA gel ×1
≈ 100 kcal | P 0 g | C ~25 g | F 0 g
22:00
VPA whey ×3 (water)
≈ 360 kcal | P ~72 g | C ~6 g | F ~3 g
TOTALS vs TARGETS
Macro Actual Target ± vs Target Status
Calories ~2,450–2,530 kcal 2,300–2,600 +150 to −70 kcal
Protein ~309–318 g 300 g +9 to +18 g
Carbs ~107–115 g 150 g −35 to −43 g
Fat ~49–56 g 45–60 g +4 to −11 g
CARB LOADING
Time Source Carbs (g) % of Daily Cumulative g Cumulative %
08:30 Breakfast 40–45 36–41% 40–45 36–41%
10:30 VPA + glicogel ~24 ~22% ~64–69 ~58–63%
13:00 Lunch 12–15 ~11–14% ~76–84 ~69–77%
17:00 VPA ~6 ~5% ~82–90 ~74–82%
18:30 Gel (training) ~25 ~23% ~107–115 ~97–105%
22:00 VPA ~6 ~5% ~113–121 ~102–110%
LevButlerov
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you should replace it
you feeling some pain?
food steady high protein but if you want to recomp lets start playing with carbs up and down depends if you training @WillyT
Love seeing people get their bloods. Way to take care of yourself.
No, the problem is as with a lot of the exercises I do: I cannot gauge force production and one side ends up doing all the work.
Maybe single leg hack squats. My setup does have variable safety stoppers so it is a possibility.
Current day targets: training 150, non-training 100.
Definitely good to see you trying some new stuff.
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can we do training 200 and non training 150?
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and you have some injuries from what I gather now I see
They have been with me a long time it seems.
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I see the issue, lets work around it.
20 JAN
Day type: Training
Targets: Protein 300 g · Carbs 200 g · Fat 45–60 g
08:30 — Breakfast
Overnight oats
Cinnamon sugar
≈ 580–600 kcal | Protein ~35 g | Carbs ~80–85 g | Fat ~12 g
11:30
VPA whey ×3 scoops (water)
≈ 360 kcal | Protein ~72 g | Carbs ~6 g | Fat ~3 g
14:51 — Main Meal
Chicken tenders: 240 g cooked
Rice (cooked): 300 g
Broccoli (cooked): 200 g
≈ 780–820 kcal | Protein ~95–100 g | Carbs ~85–88 g | Fat ~5–6 g
17:00 — Pre-training
VPA whey ×3 scoops (water)
≈ 360 kcal | Protein ~72 g | Carbs ~6 g | Fat ~3 g
During training
VPA RPG Endurance Gel ×1
≈ 100 kcal | Protein 0 g | Carbs ~25 g | Fat 0 g
22:00 — Post-training / Evening
VPA whey ×2 scoops (water)
Olive oil: 20 g (fat correction taken with VPA)
≈ 420 kcal | Protein ~48 g | Carbs ~4 g | Fat ~22 g
FINAL TOTALS vs TARGETS (±)
Macro Actual Target ± vs Target Status
Calories ≈ 2,300–2,450 kcal 2,300–2,700 0 to −400
Protein ≈ 318–328 g 300 g +18 to +28 g
Carbs ≈ 205–212 g 200 g +5 to +12 g
Fat ≈ 44–47 g 45–60 g −1 to +2 g
CARB LOADING
Time Meal Carbs (g) % of Daily Cumulative (g) Cumulative %
08:30 Breakfast (overnight oats) 80–85 39–41% 80–85 39–41%
11:30 VPA ×3 ~6 ~3% 86–91 42–44%
14:51 Main meal (rice + veg) 85–88 41–43% 171–179 83–87%
17:00 VPA ×3 ~6 ~3% 177–185 86–90%
During training VPA gel ~25 ~12% 202–210 98–102%
22:00 VPA ×2 ~4 ~2% 205–212 100%
Day type: Training
Targets: Protein 300 g · Carbs 200 g · Fat 45–60 g
08:30 — Breakfast
Overnight oats
Cinnamon sugar
≈ 580–600 kcal | Protein ~35 g | Carbs ~80–85 g | Fat ~12 g
11:30
VPA whey ×3 scoops (water)
≈ 360 kcal | Protein ~72 g | Carbs ~6 g | Fat ~3 g
14:51 — Main Meal
Chicken tenders: 240 g cooked
Rice (cooked): 300 g
Broccoli (cooked): 200 g
≈ 780–820 kcal | Protein ~95–100 g | Carbs ~85–88 g | Fat ~5–6 g
17:00 — Pre-training
VPA whey ×3 scoops (water)
≈ 360 kcal | Protein ~72 g | Carbs ~6 g | Fat ~3 g
During training
VPA RPG Endurance Gel ×1
≈ 100 kcal | Protein 0 g | Carbs ~25 g | Fat 0 g
22:00 — Post-training / Evening
VPA whey ×2 scoops (water)
Olive oil: 20 g (fat correction taken with VPA)
≈ 420 kcal | Protein ~48 g | Carbs ~4 g | Fat ~22 g
FINAL TOTALS vs TARGETS (±)
Macro Actual Target ± vs Target Status
Calories ≈ 2,300–2,450 kcal 2,300–2,700 0 to −400
Protein ≈ 318–328 g 300 g +18 to +28 g
Carbs ≈ 205–212 g 200 g +5 to +12 g
Fat ≈ 44–47 g 45–60 g −1 to +2 g
CARB LOADING
Time Meal Carbs (g) % of Daily Cumulative (g) Cumulative %
08:30 Breakfast (overnight oats) 80–85 39–41% 80–85 39–41%
11:30 VPA ×3 ~6 ~3% 86–91 42–44%
14:51 Main meal (rice + veg) 85–88 41–43% 171–179 83–87%
17:00 VPA ×3 ~6 ~3% 177–185 86–90%
During training VPA gel ~25 ~12% 202–210 98–102%
22:00 VPA ×2 ~4 ~2% 205–212 100%
LevButlerov
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Training Day 31/1/2026
Have not trained in 10 days: life, medical/imaging appointments, then some random illness, another failed attempt to come off meloxicam and finally some genuinely rough shoulder pain put right by my physio today. Hopefully, it doesn't come straight back.
08:00 — Breakfast
Overnight oats + sugar-free syrup
≈ 430 kcal | P 40 g | C 45 g | F 8 g
11:30 — Lunch
205 g spudlite, 175 g broccoli, 326 g beef vindaloo
≈ 720 kcal | P 58 g | C 48 g | F 32 g
13:00 — Shake
VPA ×3 (water)
≈ 360 kcal | P 72 g | C 6 g | F 3 g
15:00 — Snack
Chocolate ×6 pieces
≈ 160 kcal | P 2 g | C 19 g | F 10 g
17:00 — Pre-training
VPA ×2 (water)
≈ 240 kcal | P 48 g | C 4 g | F 2 g
18:30 — During training
VPA endurance gel
≈ 100 kcal | P 0 g | C 25 g | F 0 g
20:30 — Post-training
VPA ×3 (water) + 20 g extra-virgin olive oil
≈ 540 kcal | P 72 g | C 6 g | F 23 g
Daily totals vs Targets:
Calories: ~2,620–2,710 kcal (target 2,300–2,700) → on target
Protein: ~289–294 g (target 300) → −6 to −11 g
Carbs: ~148–154 g (target 200) → low
Fat: ~72–78 g (target ~80) → near target
Carb Distro (150 non-training, 200 training; 50% before training, 50% AM).
Time Source Carbs (g) % of Daily Cumulative (g) Cumulative %
08:00 Breakfast (oats) ~45 23% 45 23%
11:30 Lunch (spudlite + curry) ~48 24% 93 47%
13:00 VPA ×3 ~6 3% 99 50%
15:00 Chocolate ~20 10% 119 60%
18:30 Intra-training gel 25 12% 144 72%
Evening VPAs ~10 5% ~154 77%
≥50% pre-training: Met (50% by 13:00)
Intra-training allowed: Used correctly (25 g gel)
≤25% post-training: Met (~5%)
Total carbs adequate for training: Not met (154 g vs 200 g target)
Have not trained in 10 days: life, medical/imaging appointments, then some random illness, another failed attempt to come off meloxicam and finally some genuinely rough shoulder pain put right by my physio today. Hopefully, it doesn't come straight back.
08:00 — Breakfast
Overnight oats + sugar-free syrup
≈ 430 kcal | P 40 g | C 45 g | F 8 g
11:30 — Lunch
205 g spudlite, 175 g broccoli, 326 g beef vindaloo
≈ 720 kcal | P 58 g | C 48 g | F 32 g
13:00 — Shake
VPA ×3 (water)
≈ 360 kcal | P 72 g | C 6 g | F 3 g
15:00 — Snack
Chocolate ×6 pieces
≈ 160 kcal | P 2 g | C 19 g | F 10 g
17:00 — Pre-training
VPA ×2 (water)
≈ 240 kcal | P 48 g | C 4 g | F 2 g
18:30 — During training
VPA endurance gel
≈ 100 kcal | P 0 g | C 25 g | F 0 g
20:30 — Post-training
VPA ×3 (water) + 20 g extra-virgin olive oil
≈ 540 kcal | P 72 g | C 6 g | F 23 g
Daily totals vs Targets:
Calories: ~2,620–2,710 kcal (target 2,300–2,700) → on target
Protein: ~289–294 g (target 300) → −6 to −11 g
Carbs: ~148–154 g (target 200) → low
Fat: ~72–78 g (target ~80) → near target
Carb Distro (150 non-training, 200 training; 50% before training, 50% AM).
Time Source Carbs (g) % of Daily Cumulative (g) Cumulative %
08:00 Breakfast (oats) ~45 23% 45 23%
11:30 Lunch (spudlite + curry) ~48 24% 93 47%
13:00 VPA ×3 ~6 3% 99 50%
15:00 Chocolate ~20 10% 119 60%
18:30 Intra-training gel 25 12% 144 72%
Evening VPAs ~10 5% ~154 77%
≥50% pre-training: Met (50% by 13:00)
Intra-training allowed: Used correctly (25 g gel)
≤25% post-training: Met (~5%)
Total carbs adequate for training: Not met (154 g vs 200 g target)
Last edited:
Should read "Carb distribution". The only rules I am working with ATM are as discussed: 150 non-training, 200 training; 50% before training, 50% AM.
Have ceased DSIP (no effect), Oxytocin (no effect, headaches) and SEMAX. I believe SEMAX had some minor positive effects but between methylene blue and 2g creatine AM and then PM if needed I mostly have the cognitive side of things in check.
My current sleep is magnesium, CS Night Night (I dont use it every night but it does seem to be training my sleep well), and clonadine.
Looking to add SUPERDROL injectable preworkout as a trial. I have not been feeling the AM training. This is mostly as my sleep is segmented (common 3am wake up) and at the moment: if I fall back asleep or all of a sudden feel the need to go back I do. This is becoming more common than not.
This not wanting to train AM and not feeling the need to hit the gym absolutely everyday without fail started not with the EQ, but when I started HGH.
My current sleep is magnesium, CS Night Night (I dont use it every night but it does seem to be training my sleep well), and clonadine.
Looking to add SUPERDROL injectable preworkout as a trial. I have not been feeling the AM training. This is mostly as my sleep is segmented (common 3am wake up) and at the moment: if I fall back asleep or all of a sudden feel the need to go back I do. This is becoming more common than not.
This not wanting to train AM and not feeling the need to hit the gym absolutely everyday without fail started not with the EQ, but when I started HGH.
LevButlerov
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You should up your carbs 1 time per week
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Carbs: 300(?) on the toughest training day or a rest day?
Low carbs: 100 prolonged I will get headaches and sluggish. 150+ no issues.
Oxytocin: dull bilateral parietal for half an hour post injection and then gone.
Headaches: no other headaches. Some tension pain associated with shoulder and neck. Otherwise all good.
Bloods: e2 LCMS is in the can but results still not received. Posted 16 Jan (5 week mark with 400:200 Test:EQ are most current.
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try 300 carbs on training days see how you feel
Day 3 — Previous vs This Week (Single Table)
Metric Previous Week This Week Δ (Change)
Total working sets 13 13 0
Total working reps 144 154 +10 reps
Sets progressed (RepActual or load) — 10 / 13 +77% of sets
Sets unchanged — 3 —
Sets regressed — 0 —
Volume increase (sets) — No —
Volume increase (reps) — Yes +6.9%
Late training again. On the run all day. Was questioning anything shoulder related most of the session. The decreased ROM at the bottom (not hitting chest) really does help. Also the Poliquin raises straightened me out towards the end. Might have to incorporate up.
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Got stuck out today with nothing prepared. Lunch is junk. Not good but not terrible.
08:00 – Breakfast
Overnight oats + cinnamon sugar
≈ 450 kcal | P 35 g | C 65 g | F 10 g
11:30 – Lunch
Oporto large chips, chicken salad + dressing, Oprego burger
≈ 1,250 kcal | P 55 g | C 125 g | F 55 g
15:00 – Afternoon Tea
VPA ×3 (water)
≈ 360 kcal | P 72 g | C 9 g | F 3 g
18:00 – Dinner
Sirena lemon tuna + cooked rice 150 g
≈ 350 kcal | P 35 g | C 45 g | F 2 g
19:00 – Pre-Training
VPA ×2 (water)
≈ 240 kcal | P 48 g | C 6 g | F 2 g
19:30 – During Training
VPA endurance gel (green)
≈ 100 kcal | P 0 g | C 25 g | F 0 g
20:45 – Post-Training
VPA ×3 (water)
≈ 360 kcal | P 72 g | C 6 g | F 3 g
Daily vs Targets
Metric Actual Target +/-
Calories ~3,110 kcal 3,200–3,400 −90 to −290
Protein ~317 g 300 g +17 g
Carbs ~281 g 300 g −19 g
Fat ~75 g 80–100 g −5 to −25 g
Carb Distribution
Time Source Carbs (g) Cumulative (g) % of 300 g
08:00 Breakfast 65 65 22%
11:30 Lunch 125 190 63%
15:00 VPA ×3 9 199 66%
18:00 Dinner (rice) 45 244 81%
19:00 VPA ×2 6 250 83%
19:30 Intra gel 25 275 92%
20:45 Post VPA 6 281 94%
≥50% by end of AM: Met (≈63% by 11:30)
≤25% post-training: Met (≈12%)
Total carbs adequate for training: Not met (≈281 g vs 300 g target)
08:00 – Breakfast
Overnight oats + cinnamon sugar
≈ 450 kcal | P 35 g | C 65 g | F 10 g
11:30 – Lunch
Oporto large chips, chicken salad + dressing, Oprego burger
≈ 1,250 kcal | P 55 g | C 125 g | F 55 g
15:00 – Afternoon Tea
VPA ×3 (water)
≈ 360 kcal | P 72 g | C 9 g | F 3 g
18:00 – Dinner
Sirena lemon tuna + cooked rice 150 g
≈ 350 kcal | P 35 g | C 45 g | F 2 g
19:00 – Pre-Training
VPA ×2 (water)
≈ 240 kcal | P 48 g | C 6 g | F 2 g
19:30 – During Training
VPA endurance gel (green)
≈ 100 kcal | P 0 g | C 25 g | F 0 g
20:45 – Post-Training
VPA ×3 (water)
≈ 360 kcal | P 72 g | C 6 g | F 3 g
Daily vs Targets
Metric Actual Target +/-
Calories ~3,110 kcal 3,200–3,400 −90 to −290
Protein ~317 g 300 g +17 g
Carbs ~281 g 300 g −19 g
Fat ~75 g 80–100 g −5 to −25 g
Carb Distribution
Time Source Carbs (g) Cumulative (g) % of 300 g
08:00 Breakfast 65 65 22%
11:30 Lunch 125 190 63%
15:00 VPA ×3 9 199 66%
18:00 Dinner (rice) 45 244 81%
19:00 VPA ×2 6 250 83%
19:30 Intra gel 25 275 92%
20:45 Post VPA 6 281 94%
≥50% by end of AM: Met (≈63% by 11:30)
≤25% post-training: Met (≈12%)
Total carbs adequate for training: Not met (≈281 g vs 300 g target)
LevButlerov
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so far very stable
@WillyT you're keeping macros within our plan but what is VPA?training is good too but shoulders are you having pain on them?
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Training and macros looking good mate! That meal looks good too. Is that butter chicken?
Lunch isnt too bad man, probably one of the better take outs you could choose, would of gone a burger or wrap over chips though
Thats beef vindaloo. Potent one too and I'm out of practice.
A good dose of chilli, spices and red meat always seem to knock any lingering bugs/illness right out for me.
VPA is Australian brand of WPI here. Will annotate better.so far very stable
training is good too but shoulders are you having pain on them?
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Shoulder: its a build up of lameness and instability associated with that rotator cuff tear and who knows what else at this stage. The current advice I have is "plenty of people train around rotator cuff tears and it works for life". I agree with this as I have been this person for a long time but I suspect I've gone past that advice now. So far nothing wide grip, over head, limiting ROM in general and protections around scapula depression is getting me in the ballpark of okay to continue but its a WIP.
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VPA now I know
@WillyT if you have this rotator cuff situation have you pinned bpc/tb right into it?
How old is the injury? Did they suggest surgery or is it minor?
07/02/2026 — TRAINING DAY
07:00 – Breakfast
Overnight oats
≈ 430 kcal | P 35 g | C 60 g | F 8 g
During Training
VPA endurance gel
≈ 100 kcal | P 0 g | C 25 g | F 0 g
09:30 – Post-Training
Rice 200 g, chicken tenderloin 100 g, extra virgin olive oil 10 g, bone broth powder 10 g, spring onion 10 g, fresh chilli 10 g, VPA ×3 (water)
≈ 820 kcal | P ~95 g | C ~70 g | F ~16 g
16:00 – Dinner
Pasta 134 g, meat sauce 214 g, lentils, beans 131 g, cheese 50 g
≈ 800 kcal | P ~55 g | C ~88 g | F ~36 g
1900 - Evening
VPA ×3 (WPI, water)
≈ 360 kcal | P 72 g | C 9 g | F 3 g
DAILY TOTALS vs TARGETS
Metric Actual Target +/-
Calories ~2,860–2,910 kcal 3,200–3,400 −290 to −540
Protein ~352 g 300 g +52 g
Carbs ~255–260 g 300 g −40 to −45
Fat ~62–65 g 80–100 g −15 to −35
Carbs by Time
Time Source Carbs (g) Cumulative (g) % of 300 g
07:00 Overnight oats ~60 60 20%
During training VPA endurance gel 25 85 28%
09:30 Post-training meal ~70 155 52%
16:00 Dinner (pasta + beans) ~88 243 81%
Evening VPA ×3 ~9 252 84%
≥50% by end of AM: Met (≈52% by 09:30)
≤25% post-training: (late carbs minimal)
Total carbs adequate for training: (~252 g vs 300 g target)
07:00 – Breakfast
Overnight oats
≈ 430 kcal | P 35 g | C 60 g | F 8 g
During Training
VPA endurance gel
≈ 100 kcal | P 0 g | C 25 g | F 0 g
09:30 – Post-Training
Rice 200 g, chicken tenderloin 100 g, extra virgin olive oil 10 g, bone broth powder 10 g, spring onion 10 g, fresh chilli 10 g, VPA ×3 (water)
≈ 820 kcal | P ~95 g | C ~70 g | F ~16 g
16:00 – Dinner
Pasta 134 g, meat sauce 214 g, lentils, beans 131 g, cheese 50 g
≈ 800 kcal | P ~55 g | C ~88 g | F ~36 g
1900 - Evening
VPA ×3 (WPI, water)
≈ 360 kcal | P 72 g | C 9 g | F 3 g
DAILY TOTALS vs TARGETS
Metric Actual Target +/-
Calories ~2,860–2,910 kcal 3,200–3,400 −290 to −540
Protein ~352 g 300 g +52 g
Carbs ~255–260 g 300 g −40 to −45
Fat ~62–65 g 80–100 g −15 to −35
Carbs by Time
Time Source Carbs (g) Cumulative (g) % of 300 g
07:00 Overnight oats ~60 60 20%
During training VPA endurance gel 25 85 28%
09:30 Post-training meal ~70 155 52%
16:00 Dinner (pasta + beans) ~88 243 81%
Evening VPA ×3 ~9 252 84%
≥50% by end of AM: Met (≈52% by 09:30)
≤25% post-training: (late carbs minimal)
Total carbs adequate for training: (~252 g vs 300 g target)
Volume Summary
Metric Previous Session Current Session Δ
Total working sets 17 17 0
Total working reps ~208 212 +4
Avg reps per set ~12.2 12.5 +0.3
Exercises performed 8 8 0
Total working sets 17
Sets progressed 3–4
Sets unchanged 13–14
AM Training + 10mg preworkout Superdrol started today. I'll do it for a week as a trial and assess. I notice it had me in and out of my workout much quicker than usual. Beyond that nothing else noted.
Management of shoulder: I feel the chest supported row is probably going to be replaced. As much as I like it, it seems to get me laterally. Perhaps I should peel the weight back first and just see.
On a personal note: my employer of 15 years packed up shop last week quite abruptly. There had been some signs it was coming so had been making moves. I applied and interviewed for a new position this week. 4 interviews later start in a few weeks time. New industry, new skills required and it won't be as taxing on my body. Doesn't seem like it will be anywhere near as many hours either. Winning. The only taxing part really will be the travel. Now accepting work travel tips for Evo Operators...
Its very old. From my 20s. Its been something I've managed/hidden from for a long time. Like most of my injuries though as I get closer to 50 they're starting to be a real problem. There's not been any discussion about surgery yet. Waiting to see Vascular Surgeon for their opinion on the shoulder and cervical spine as a whole unit first. My philosophy until I'm told otherwise or it falls apart on me is to work around it.
I have been. Nothing remarkable to report so far.VPA now I know
if you have this rotator cuff situation have you pinned bpc/tb right into it?
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good training
volume is staying high, chin ups are the win!the job sorry to hear this i hope you resolve this @WillyT
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Oh brother sorry to hear about the job, but congrats on landing another 1 also,good training
the job sorry to hear this i hope you resolve this @WillyT
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With the new travel in ur new job will u be able to still take ur peds?
Sorry to hear about your job but well done on landing another so quickly
I know Injury is old but have you tried using peptides for it ? The Glow mix. Bpc/tb/Ghk is fantastic
I know Injury is old but have you tried using peptides for it ? The Glow mix. Bpc/tb/Ghk is fantastic
Damn. Yea with such an old injury I don't think peptides will help. Surgery will probably be the only option now. The good thing is rotator cuff surgery have come a really long way in all that time. Any injuries that professional athletes deal with are really really advanced now
I travel a bit for work - a gym pass like anytime where you can go wherever there is one is good, get a cooler pouch for peptides and a nice case for any oils and pins, meal prep and use cooler bag as much as possible.
Try to avoid eating on the road
Thanks @Dreamer ! Any interstate flights? The last time I had to air travel I was still with the TRT company and their doctor supplied me a coverage letter. I don't believe the suitcase was ever accessed though.
Interstate you will be fine man, I do it all the time, just put it in your checked baggage. Overseas is a different story
Food looks good mate. 350g protein is a win!
Nice looking workout!
Congrats on the new job. Sounds like it will end up better than the old one.
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Appreciate the positivity. Given how competitive the Australian job market has become, such a quick turn around for me is massive.
Appreciate the positivity. Given how competitive the Australian job market has become, such a quick turn around for me is massive.
How do you deal with food on the road?
My appetite is so tanked I think I am going to be able to do some kind of intermittent fasting.
Food is the hardest part, if I am going to stay somewhere for a week or so, I will meal prep there, if im out and about, at a stretch man just the best kind of options I can find, grilled chicken burgers etc.How do you deal with food on the road?
My appetite is so tanked I think I am going to be able to do some kind of intermittent fasting.
I take everything with me though, play around on cronometer and find some staples like jerky, tuna and rice, oats that are easy to prepare in hotel rooms and stuff, it just takes some planning, but your body only knows macros it doesnt really know where its from - not the healthiest but short term way better than hitting drive thrus and take away
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Volume Summary
Previous Session → Current Session
Total working sets: 17 → 17
Total working reps: ~242 → 258 (+16)
Avg reps per set: ~14.2 → 15.2 (+1.0)
Exercises performed: 8 → 8
Sets progressed: 6
Sets held: 9
Sets managed / constrained: 2 (Single-Leg RDL: tight L knee, grabby L hip; Standing weighted knee raise: grabby L hip).
"Pumped up" left hip very grabby and knee quite tight. Got through no issue. Nothing that makes me feel the need to stop or modify. Some movement is good. I could go single leg smith machine RDL if things gets worse but will see.
Superdrol same as yesterday.
08/02/2026 — TRAINING DAY
Targets
Calories: 3,200–3,400 kcal
Protein: 300 g (overshoot OK)
Carbs: 300 g
Fat: ~80–100 g
Carb Distro Rules
(300 training; ≥50% by end of AM; intra allowed; no late forced backfill)
08:00 – Breakfast
Overnight oats + cinnamon sugar
≈ 430 kcal | P 35 g | C 60 g | F 8 g
11:00 – Lunch (Breakfast-style + VPA)
6 round bacon, 2 Aldi cheese slices, jalapeños 10 g, HP sauce, Nuttelex, 2 homemade bread slices, 2 eggs, VPA ×3 (water)
≈ 950 kcal | P ~90 g | C ~55 g | F ~55 g
12:00 – Midday
VPA RPG endurance gel
≈ 100 kcal | P 0 g | C 25 g | F 0 g
14:30 – Pre-Workout Meal
Beef tenderloin 250 g cooked, white rice 300 g cooked
≈ 550–600 kcal | P ~55–60 g | C ~85 g | F ~6 g
19:30 – Pre-Workout
1 medium banana
≈ 100 kcal | P ~1 g | C ~26 g | F 0 g
20:30 – During Training
VPA RPG endurance gel
≈ 100 kcal | P 0 g | C 25 g | F 0 g
22:30 – Post-Workout
VPA ×3 (water)
≈ 360 kcal | P 72 g | C 9 g | F 3 g
DAILY TOTALS vs TARGETS
Metric Actual Target +/-
Calories ~3,100–3,200 kcal 3,200–3,400 −100 to −200
Protein ~315–325 g 300 g +15 to +25
Carbs ~275–280 g 300 g −20 to −25
Fat ~80–85 g 80–100 g
Carb Distribution (Time-Accurate)
Time Source Carbs (g) Cumulative % of 300 g
08:00 Oats 60 60 20%
11:00 Bread + VPA 55 115 38%
12:00 Gel 25 140 47%
14:30 Rice 85 225 75%
19:30 Banana 26 251 84%
20:30 Gel 25 276 92%
22:30 VPA 9 ~285 95%
≥50% by end of AM: 47% by noon
Slightly under NEAR-PASS
Targets
Calories: 3,200–3,400 kcal
Protein: 300 g (overshoot OK)
Carbs: 300 g
Fat: ~80–100 g
Carb Distro Rules
(300 training; ≥50% by end of AM; intra allowed; no late forced backfill)
08:00 – Breakfast
Overnight oats + cinnamon sugar
≈ 430 kcal | P 35 g | C 60 g | F 8 g
11:00 – Lunch (Breakfast-style + VPA)
6 round bacon, 2 Aldi cheese slices, jalapeños 10 g, HP sauce, Nuttelex, 2 homemade bread slices, 2 eggs, VPA ×3 (water)
≈ 950 kcal | P ~90 g | C ~55 g | F ~55 g
12:00 – Midday
VPA RPG endurance gel
≈ 100 kcal | P 0 g | C 25 g | F 0 g
14:30 – Pre-Workout Meal
Beef tenderloin 250 g cooked, white rice 300 g cooked
≈ 550–600 kcal | P ~55–60 g | C ~85 g | F ~6 g
19:30 – Pre-Workout
1 medium banana
≈ 100 kcal | P ~1 g | C ~26 g | F 0 g
20:30 – During Training
VPA RPG endurance gel
≈ 100 kcal | P 0 g | C 25 g | F 0 g
22:30 – Post-Workout
VPA ×3 (water)
≈ 360 kcal | P 72 g | C 9 g | F 3 g
DAILY TOTALS vs TARGETS
Metric Actual Target +/-
Calories ~3,100–3,200 kcal 3,200–3,400 −100 to −200
Protein ~315–325 g 300 g +15 to +25
Carbs ~275–280 g 300 g −20 to −25
Fat ~80–85 g 80–100 g
Carb Distribution (Time-Accurate)
Time Source Carbs (g) Cumulative % of 300 g
08:00 Oats 60 60 20%
11:00 Bread + VPA 55 115 38%
12:00 Gel 25 140 47%
14:30 Rice 85 225 75%
19:30 Banana 26 251 84%
20:30 Gel 25 276 92%
22:30 VPA 9 ~285 95%
≥50% by end of AM: 47% by noon
Slightly under NEAR-PASS
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Its the left hip and left knee. As soon as the hip was injected with HA everything feels short: muscle, tendon lengths whatever it is, as a unit its just tight as if all my parts are not the right size anymore. I just feel there's some adaptation to go on and stopping would be the opposite of what it needs. Go slow and observe I think.
I have ceased the meloxicam so everything is going to be more noticeable now.
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Go slow on it I hope you didnt hurt it
@WillyT great job on this, brother. We love to see this hard core training session. It's looking really strong.
Yes as I train after every set otherwise its gone. Goldfish. I train in home gym so it doesn't matter if I look like an asshole.
Nice job laying out your carb distribution with the timing as well. I think timing food is very important. I think that the science proves that it is. @WillyT
Wow this is really sweet. The standing hamstring curls are really nice. @WillyT and then the Bulgarian split sconce are no joke as well. I like these solid training sessions.
@WillyT very pleased to see you kicking ass and taking names. I like the bread and rice and bananas. Those are good together.
Bros, you think you need that endurance gel during your training? You must be burning a lot of glycogen. I know my cousin used to take it when he used to run a lot. @WillyT
Thank you @Ulter ! I'm battling to hit my carb totals so every bit is helping.
@WillyT Awesome update bro! Smashed it!
Its a good question @ceo bossman. I do find it helps with energy/push and its adding to my numbers which I'm struggling to hit as is. I get them free with my protein powder orders too because I order so much at once!
I know I am not running a marathon every gym sesh its just an add. I do think I am likely deficient diet-wise somewhere but that will shake out in time.
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Thanks @2Thick Definitely helping my energy levels throughout the day and around training. Keeping note of it helps me be accountable and tinker with it as I learn. Besides there's no way I could remember everything I learn here. It's like a firehose.
My working plan is to start using rice pudding as a post-workout or an AM filler if nothing else is planned or I am stretched. I can make it in bulk and freeze it if need be. If I stuff up it can be quick thawed in the microwave. Its good warm or cold. Fast carbs for post-work out and starches slower.
First test batch is ~310 kcal,~9–10 g protein, ~54 g carbs, ~8 g fat for a 75g serve so it can be smashed easily.
First test batch is ~310 kcal,~9–10 g protein, ~54 g carbs, ~8 g fat for a 75g serve so it can be smashed easily.
Volume Summary
Previous Session → Current Session
Total working sets: 19 → 19
Total working reps: ~260 → ~278 (+18)
Avg reps per set: ~13.7 → ~14.6 (+0.9)
Exercises performed: 9 → 9
Sets progressed: 7
Sets held: 10
Sets managed / constrained: 2 (Wrist curls underhand: early fatigue)
Incline Jammer Chest Press is still a WIP but it is getting better. I dont think its too heavy just getting used to actually pushing something heavy again.
While I was loading the jammer arms I had a play with using them for chest supported rows. They seem to miss my shoulder problem completely. Looks like a win.
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