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Training log, road to first cycle.
Background story:
Was 110kg at the start of the year decided to get back in the gym and have a proper shot at getting back into shape. Got down to 100kg but didn’t really have a structured strategy so I began to work with a coach who set my diet and training plan. Was at 30% body fat at the start of coaching and currently at 91kg and would say I’m somewhere between 18-25% body fat, have another scan next week for more accurate update. Four weeks left until I move on with working with current coach not that it hasn’t been super effective and enjoyable but the cost long term isn’t really affordable. I have been looking at other coaches though to keep moving forward. Really want to get under 15% before potentially introducing hormones with the end goal of getting to 10% before 2025. So, interested in people’s opinions on whether or not I even have any business considering getting on gear at this stage or should I continue the natty path for now until I lose more weight or even just continue to try and make what progress I can naturally as a 35 yr old male? Don’t hold back say it how it is as I’m hoping to educate myself as much as I can from peoples experience cheers!
- Age: 35
- Height: 177cm
- Weight: 91kg
- Body Fat % (estimated): 18-25
- Training Experience (in years): My first year that I have committed to complete consistency.
- Bro split
- Monday - Arms
- Tuesday - Shoulders and abs
- Wednesday - Rest
- Thursday - Legs
- Friday - Chest and calves
- Saturday - Back
- Sunday - rest
- Each day is roughly 5-6 different exercises with 3 warm up sets for each different area of the muscle group beginning with light weight and high reps, with weights increasing and reps decreasing as warm up sets are completed, and 2 working sets each to failure. Sets are 6-10 reps and bigger compound exercises are 4-8 reps each working set. Each workout would swap between a compound then an isolation movement throughout. Every session begins with 10-15 mins of liss cardio just to heat the body up.
- Daily Caloric Intake: around 2500cal currently with slight weekly increase if weight is still coming down and genuine hunger is still present.
- Macronutrient Split: 40/40/20 protein, carbs, fats. 200g protein per day currently.
Meal Plan: try to list 2-3 different meal options for each- Breakfast: glass of water, pink Himalayan salt and lemon spin wake up every morning. Smoothie; 50g oats, 50g blueberries, 50g pineapple, 50g mango, 10g natural honey and 2 scoops of wpi.
- Snack: 100g beef jerky, apple, Nutrigrain bar
- Lunch: 220g chicken breast in a wrap with leafy greens and 5g low cal aoli
- Snack: 1 scoop wpi, kiwi fruit, 70g tuna
- Dinner: 250g beef eye fillet, 200g carb lite potato and 100g green vegetables mostly broccoli and 100ml of organic orange juice.
- Super greens powder each morning, Intra workout before workout as I train at 3.30 am and pre workout when needed. Omega 3 tablets daily and magnesium and sleep support daily.
- Recent Blood Work: None
- Will do pre,mid and post when ready to cycle
- Cycle Goals: recomp
- Compounds Planned for Use: Test E
- Dosage and Frequency: 250mg weekly to start
- Cycle Length: possibly 16-20
- Post Cycle Therapy (if applicable): not sure
Background story:
Was 110kg at the start of the year decided to get back in the gym and have a proper shot at getting back into shape. Got down to 100kg but didn’t really have a structured strategy so I began to work with a coach who set my diet and training plan. Was at 30% body fat at the start of coaching and currently at 91kg and would say I’m somewhere between 18-25% body fat, have another scan next week for more accurate update. Four weeks left until I move on with working with current coach not that it hasn’t been super effective and enjoyable but the cost long term isn’t really affordable. I have been looking at other coaches though to keep moving forward. Really want to get under 15% before potentially introducing hormones with the end goal of getting to 10% before 2025. So, interested in people’s opinions on whether or not I even have any business considering getting on gear at this stage or should I continue the natty path for now until I lose more weight or even just continue to try and make what progress I can naturally as a 35 yr old male? Don’t hold back say it how it is as I’m hoping to educate myself as much as I can from peoples experience cheers!
