Approved Log Testosterone, HGH and GLOW70 Cycle Log

[LevButlerov]

Bloods are in

bloods

how much gear is this on? e2 is still high @KaneD

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Dreamer]

Bloods look good, few little things though, e2 is high as your aware.
Liver numbers interesting - are you taking any orals?
Lipids still not crash hot - whats diet and supps look like

 

[codezz]

Great stuff on getting the bloods done brother @KaneD

 

[KaneD]

Geez your cholesterol numbers have improved. What was happening last year cycle wise?

What are you thinking with regards to E2? It's not terrible and might be ok if no sides.

What's going on with your liver?

End of last year was the cut from 19% bf down to 8-10%. 300 Test E, 300 Mast E and the first 6 weeks was 50mg Anavar. That would’ve been why my cholesterol was way out I’ve dialled everything in nutrition wise, and made sure supplements were as efficient as possible, and I believe the 1mg of Reta weekly might’ve helped bring it down too?

I find I don’t have any E2 related sides, but I also think it should be a tad lower. More so around the 180-190 range, so I’ll carefully use Aromasin to bring that back down

The elevated AST and ALT were definitely training related, which was my bad skewed the results way out

 

[KaneD]

how much gear is this on? e2 is still high @KaneD

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

This is 175mg weekly, pinned ED. 5IU HGH pinned ED. I think true TRT for me is obviously a lot lower than 175mg, so I’ll have to rain the E2 in with an AI

 

[KaneD]

Bloods look good, few little things though, e2 is high as your aware.
Liver numbers interesting - are you taking any orals?
Lipids still not crash hot - whats diet and supps look like

E2 definitely needs some attention
I think the liver numbers are from hard training the couple days before, usually I wouldn’t train but for some reason I felt the need to get the sessions in not taking any orals at this point in time
Diet is clean every day, same foods at the same times. Same with the supps. Is there anything I could do to help get those values in range?

 

[KaneD]

Great stuff on getting the bloods done brother @KaneD

Thank you bro! Health is always the priority

 

[Dreamer]

E2 definitely needs some attention
I think the liver numbers are from hard training the couple days before, usually I wouldn’t train but for some reason I felt the need to get the sessions in not taking any orals at this point in time
Diet is clean every day, same foods at the same times. Same with the supps. Is there anything I could do to help get those values in range?

I also have the same man, yours are quite high though, you could add tudca and nac if you havent already

 

[KaneD]

I also have the same man, yours are quite high though, you could add tudca and nac if you havent already

Did you find they came down into range eventually I’ve just increased the Tudca to 500mg yesterday, NAC is still only sitting at 1200mg. Would you recommend to go any higher?

 

[Dreamer]

Did you find they came down into range eventually I’ve just increased the Tudca to 500mg yesterday, NAC is still only sitting at 1200mg. Would you recommend to go any higher?

I had a blood test a couple bloods ago where I had taken 3 days off training to see and they were in range, much like you, I train day before my bloods - if your GGT is okay, and albumin I wouldnt stress too hard

 

[KaneD]

I had a blood test a couple bloods ago where I had taken 3 days off training to see and they were in range, much like you, I train day before my bloods - if your GGT is okay, and albumin I wouldnt stress too hard

That’s good news. I think the main concern at the moment is getting E2 and lipids under control. Was hoping to start my growth phase this weekend, would’ve liked my bloods to look a little cleaner though

 

[Dreamer]

That’s good news. I think the main concern at the moment is getting E2 and lipids under control. Was hoping to start my growth phase this weekend, would’ve liked my bloods to look a little cleaner though

I would take the time to get your lipids right, its only going to get worse on a push - not the news you wanted but its important

 

[KaneD]

I would take the time to get your lipids right, its only going to get worse on a push - not the news you wanted but its important

Probably the safest way to do it. Give it a few weeks to get LDL and E2 within range and then reassess bloods

 

[LevButlerov]

This is 175mg weekly, pinned ED. 5IU HGH pinned ED. I think true TRT for me is obviously a lot lower than 175mg, so I’ll have to rain the E2 in with an AI

are you sure you're pinning right dose? please check your syringe @KaneD

 

[KaneD]

are you sure you're pinning right dose? please check your syringe @KaneD

Definitely right dose bro, pinning 0.1ml of a Test 250 in a 29g insulin syringe ED

 

[KaneD]

Sleep Quality
Has been absolutely garbage the last few nights. Aircon in all our bedrooms have broken so we’ve been on the couch trying to get the lounge room aircon to get some form of sleep

Fasted Weight - 80.5kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado

400pm
Leg Day Workout – 12 Feb

Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 9
• Set 3 – 30 kg × 12

Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 9
• Set 3 – 61 kg × 12

Standing Calf Raise (Machine)
• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)
• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell)
• Set 1 – 10 kg × 10
• Set 2 – 10 kg × 10
• Set 3 – 10 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Echinacea+Vitamin C+Zinc+Garlic
• Co-Enzyme Q10- 150mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Been feeling like dogshit the last few days having to sleep on the couch, but still moving forward. After seeing the results on the bloods I’ve added in another 250mg of Tudca and 600mg of Citrus Bergamot to the day. Hoping to get some Telmisartan and possibly some Ezetimibe to add in as well. Looks like the blast will have to be delayed a couple more weeks to clean up the bloods a little more. Have considered just starting the blast and controlling everything whilst I’m on, but health is probably the better option? I’ve got some Primo and possibly some NPP to add to the blast. Dosages looking at 500/500/100 Test/Primo/NPP and 6IU of HGH a night, but that’s just a thought at the moment

 

[Dreamer]

Sleep Quality
Has been absolutely garbage the last few nights. Aircon in all our bedrooms have broken so we’ve been on the couch trying to get the lounge room aircon to get some form of sleep

Fasted Weight - 80.5kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado

400pm
Leg Day Workout – 12 Feb

Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 9
• Set 3 – 30 kg × 12

Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 9
• Set 3 – 61 kg × 12

Standing Calf Raise (Machine)
• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)
• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell)
• Set 1 – 10 kg × 10
• Set 2 – 10 kg × 10
• Set 3 – 10 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Echinacea+Vitamin C+Zinc+Garlic
• Co-Enzyme Q10- 150mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Been feeling like dogshit the last few days having to sleep on the couch, but still moving forward. After seeing the results on the bloods I’ve added in another 250mg of Tudca and 600mg of Citrus Bergamot to the day. Hoping to get some Telmisartan and possibly some Ezetimibe to add in as well. Looks like the blast will have to be delayed a couple more weeks to clean up the bloods a little more. Have considered just starting the blast and controlling everything whilst I’m on, but health is probably the better option? I’ve got some Primo and possibly some NPP to add to the blast. Dosages looking at 500/500/100 Test/Primo/NPP and 6IU of HGH a night, but that’s just a thought at the moment

Hey brother, just having a look through your food choices, you have lowish fats, but alot of them are saturated which would not be helping your lipids at all, diet could be tweaked to help your lipid panel, maybe go chicken or tuna instead of beef, and add some nuts/olive oil for unsat fats?

 

[LevButlerov]

Definitely right dose bro, pinning 0.1ml of a Test 250 in a 29g insulin syringe ED

interesting results in that case

 

[LevButlerov]

Sleep Quality
Has been absolutely garbage the last few nights. Aircon in all our bedrooms have broken so we’ve been on the couch trying to get the lounge room aircon to get some form of sleep

Fasted Weight - 80.5kg

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Beef Mince
250g of Jasmine Rice
80g of Avocado

400pm
Leg Day Workout – 12 Feb

Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 9
• Set 3 – 30 kg × 12

Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 9
• Set 3 – 61 kg × 12

Standing Calf Raise (Machine)
• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)
• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell)
• Set 1 – 10 kg × 10
• Set 2 – 10 kg × 10
• Set 3 – 10 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 12
• Set 3 – 10 kg × 10

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Echinacea+Vitamin C+Zinc+Garlic
• Co-Enzyme Q10- 150mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Been feeling like dogshit the last few days having to sleep on the couch, but still moving forward. After seeing the results on the bloods I’ve added in another 250mg of Tudca and 600mg of Citrus Bergamot to the day. Hoping to get some Telmisartan and possibly some Ezetimibe to add in as well. Looks like the blast will have to be delayed a couple more weeks to clean up the bloods a little more. Have considered just starting the blast and controlling everything whilst I’m on, but health is probably the better option? I’ve got some Primo and possibly some NPP to add to the blast. Dosages looking at 500/500/100 Test/Primo/NPP and 6IU of HGH a night, but that’s just a thought at the moment

checking your foods and supps again i see no digestive aids what happened? @KaneD

 

[Corepharmarep]

Embracing the grind. Hope your sleep situation works itself out soon

 

[KaneD]

Hey brother, just having a look through your food choices, you have lowish fats, but alot of them are saturated which would not be helping your lipids at all, diet could be tweaked to help your lipid panel, maybe go chicken or tuna instead of beef, and add some nuts/olive oil for unsat fats?

I usually rotate between beef, pork and chicken, but by the sounds of it I might just stick with predominantly chicken from now on with the occasional rotation. I spray extra virgin olive oil into the pan before I cook the chicken if that counts?

 

[KaneD]

checking your foods and supps again i see no digestive aids what happened? @KaneD

Still using the psyllium husk at the moment will be adding dates in from this week onwards. Do you think I should add more digestive aids in?

 

[KaneD]

Embracing the grind. Hope your sleep situation works itself out soon

Its been a fucked few nights, but we managed to get someone in today to sort it out so tonights sleep is going to hit different

 

[KaneD]

Sleep Quality
Still absolutely garbage, but tonights should be a lot better

Fasted Weight - 80.3

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

400pm
Pull Day Workout – 15 Feb

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• • Set 1 – 40 kg × 12 reps
• • Set 2 – 54 kg × 15 reps (Drop Set)
• • Set 3 – 32 kg × 18 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Horrible few days with the shitty sleeps in no aircon, but we push energy has been low, but have still been making time to head to the gym and get my meals in. Today has been especially rough, but im looking forward to sleeping in aircon tonight. Tomorrow will be another addition to the calories so im keen to push a little more food

 

[KaneD]

Workouts

 

[LevButlerov]

Still using the psyllium husk at the moment will be adding dates in from this week onwards. Do you think I should add more digestive aids in?

I would add more digestive aids digestive enzymes probiotics psyllium ed full husk

 

[LevButlerov]

Sleep Quality
Still absolutely garbage, but tonights should be a lot better

Fasted Weight - 80.3

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

400pm
Pull Day Workout – 15 Feb

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• • Set 1 – 40 kg × 12 reps
• • Set 2 – 54 kg × 15 reps (Drop Set)
• • Set 3 – 32 kg × 18 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Horrible few days with the shitty sleeps in no aircon, but we push energy has been low, but have still been making time to head to the gym and get my meals in. Today has been especially rough, but im looking forward to sleeping in aircon tonight. Tomorrow will be another addition to the calories so im keen to push a little more food

sorry about the sleep
when can you get the air con again full time? tonight is good but why nothing before
have you tried to boost carbs yet?

Workouts

 

[KaneD]

I would add more digestive aids digestive enzymes probiotics psyllium ed full husk

I’ve got the probiotic the in the morning part of the supplements bro, the psyllium husk is at 10g every night so far, I’ll add some digestive enzymes in

 

[KaneD]

sorry about the sleep
when can you get the air con again full time? tonight is good but why nothing before
have you tried to boost carbs yet?

Got the aircon full time last night, and I slept like a baby for a solid 10 hours I finally feel fresh today hahaha
The aircon we have in our house is all run off the one system, so when that system goes down we have zero aircon anywhere in the house. Such a shitty setup
Boosting carbs today brother

 

[LevButlerov]

Got the aircon full time last night, and I slept like a baby for a solid 10 hours I finally feel fresh today hahaha
The aircon we have in our house is all run off the one system, so when that system goes down we have zero aircon anywhere in the house. Such a shitty setup
Boosting carbs today brother

no aircon is the worst sleep happy you have it

 

[KaneD]

no aircon is the worst sleep happy you have it

It’s been 35 degrees Celsius here too (about 95 Fahrenheit) and about 80% humidity, so it’s been a killer so glad it’s back

 

[LevButlerov]

It’s been 35 degrees Celsius here too (about 95 Fahrenheit) and about 80% humidity, so it’s been a killer so glad it’s back

95F is nuts lol

 

[KaneD]

E2 LCMS has come back higher than Oestrodiol, already added more Aromasin into my protocol to get that down into range

 

[LevButlerov]

E2 LCMS has come back higher than Oestrodiol, already added more Aromasin into my protocol to get that down into range

this is high! how much aromasin did you have before this? and how much after? @KaneD

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

 

[stevesmi]

Sleep Quality
Still absolutely garbage, but tonights should be a lot better

Fasted Weight - 80.3

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

400pm
Pull Day Workout – 15 Feb

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• • Set 1 – 40 kg × 12 reps
• • Set 2 – 54 kg × 15 reps (Drop Set)
• • Set 3 – 32 kg × 18 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Horrible few days with the shitty sleeps in no aircon, but we push energy has been low, but have still been making time to head to the gym and get my meals in. Today has been especially rough, but im looking forward to sleeping in aircon tonight. Tomorrow will be another addition to the calories so im keen to push a little more food

@KaneD it's very tough to sleep with no air conditioner, believe me. Been through some hurricanes before where we haven't had power for one or two weeks. It was absolutely brutal. I would basically take my clothes and drench them in water before bed and then wear them to sleep

 

[Dreamer]

E2 LCMS has come back higher than Oestrodiol, already added more Aromasin into my protocol to get that down into range

You may find a low dose of eq or primo better to manage the e2 man

 

[codezz]

E2 LCMS has come back higher than Oestrodiol, already added more Aromasin into my protocol to get that down into range

@KaneD hopefully u get this sorted my brother

 

[KaneD]

this is high! how much aromasin did you have before this? and how much after? @KaneD

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

Thought I’d be able to get away with 12.5mg once a week, but I may have to lower my Test next cruise or increase the Aromasin

You may find a low dose of eq or primo better to manage the e2 man

This could also be a better option! What would be considered a low dose?

 

[KaneD]

@KaneD it's very tough to sleep with no air conditioner, believe me. Been through some hurricanes before where we haven't had power for one or two weeks. It was absolutely brutal. I would basically take my clothes and drench them in water before bed and then wear them to sleep

That’s one way to stay cool! The hurricanes you guys have there are wild. I don’t know how people can sleep without air conditioning these days

 

[KaneD]

@KaneD hopefully u get this sorted my brother

Thank you bro! Me too my E2 got a little wild at the end of last year and I had to rein it in, so I should hopefully be able to do the same here. Especially with the advice I’ve got from you guys

 

[Dreamer]

Thought I’d be able to get away with 12.5mg once a week, but I may have to lower my Test next cruise or increase the Aromasin

This could also be a better option! What would be considered a low dose?

It is a ton smoother and easier to predict, I would go with half your test for eq and equal to your test with primo - with your lipids I would actually suggest eq

 

[KaneD]

It is a ton smoother and easier to predict, I would go with half your test for eq and equal to your test with primo - with your lipids I would actually suggest eq

EQ wouldn’t blow out my haematology at all? I’ve got some Primo on hand ready to use in the next few weeks, but I’ve never really looked too far into EQ just yet. More so worried about HDL dropping on Primo?

 

[Dreamer]

EQ wouldn’t blow out my haematology at all? I’ve got some Primo on hand ready to use in the next few weeks, but I’ve never really looked too far into EQ just yet. More so worried about HDL dropping on Primo?

Primo is pretty mild on lipids but your already not in a great spot, they are both going to impact your lipids overall, I guess its just you can run eq quite a bit lower and at that dose your blood markers like hct should stay pretty ok

 

[Mobster]

but tonights should be a lot better

Why?

 

[Trenhead3cc]

You may find a low dose of eq or primo better to manage the e2 man

Yeah my thoughts , not currently as doing Low dose test at the moment but if I bump it up rather than use an ai, I will use a litttle eq or primo to manage. Much better to get some anabolic benefit over some lipid strain

All trial and ongoing bloodwork to find your tolerances.

Good work on getting bloodwork done @KaneD

 

[Dreamer]

Yeah my thoughts , not currently as doing Low dose test at the moment but if I bump it up rather than use an ai, I will use a litttle eq or primo to manage. Much better to get some anabolic benefit over some lipid strain

All trial and ongoing bloodwork to find your tolerances.

Good work on getting bloodwork done @KaneD

Even without the anabolic benefit, I just could never get a nice steady state with an AI constantly up and down, but with eq or primo, its easy to get it there and leave it

 

[Trenhead3cc]

Even without the anabolic benefit, I just could never get a nice steady state with an AI constantly up and down, but with eq or primo, its easy to get it there and leave it

Well that’s an on other added benefit for sure, and well pointed out.

 

[stevesmi]

That’s one way to stay cool! The hurricanes you guys have there are wild. I don’t know how people can sleep without air conditioning these days

battery operated fans are a must in a pinch

 

[ceo]

Sleep Quality
Still absolutely garbage, but tonights should be a lot better

Fasted Weight - 80.3

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

400pm
Pull Day Workout – 15 Feb

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• • Set 1 – 40 kg × 12 reps
• • Set 2 – 54 kg × 15 reps (Drop Set)
• • Set 3 – 32 kg × 18 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Horrible few days with the shitty sleeps in no aircon, but we push energy has been low, but have still been making time to head to the gym and get my meals in. Today has been especially rough, but im looking forward to sleeping in aircon tonight. Tomorrow will be another addition to the calories so im keen to push a little more food

Bros, hell yeah this is a good layout. I like how you always lay out your supplements for the day. You are a machine with that. @KaneD

 

[LevButlerov]

Thought I’d be able to get away with 12.5mg once a week, but I may have to lower my Test next cruise or increase the Aromasin

you need to get the dose up imo

 

[Ulter]

Workouts

Nice job posting these workouts. @KaneD consistency is key. So far so good. Keep up the consistency and you will have great success.

 

[KaneD]

Primo is pretty mild on lipids but your already not in a great spot, they are both going to impact your lipids overall, I guess its just you can run eq quite a bit lower and at that dose your blood markers like hct should stay pretty ok

Yeah my thoughts , not currently as doing Low dose test at the moment but if I bump it up rather than use an ai, I will use a litttle eq or primo to manage. Much better to get some anabolic benefit over some lipid strain

All trial and ongoing bloodwork to find your tolerances.

Good work on getting bloodwork done @KaneD

Even without the anabolic benefit, I just could never get a nice steady state with an AI constantly up and down, but with eq or primo, its easy to get it there and leave it

Ive always been under the assumption to only use an AI instead of adding more gear in, but that could just be the old school way of doing things. It wouldn't be a case of asking for more side effects if I threw a low dose Primo or EQ in? I appreciate all the info too! The knowledge in this community is insane

 

[KaneD]

Bros, hell yeah this is a good layout. I like how you always lay out your supplements for the day. You are a machine with that. @KaneD

Nice job posting these workouts. @KaneD consistency is key. So far so good. Keep up the consistency and you will have great success.

Thanks fellas! I appreciate it

 

[KaneD]

you need to get the dose up imo

I agree bro. I've started at 12.5mg M/W/F this week (so 32.5mg for the week), do you think that's enough?

 

[KaneD]

Sleep Quality
Fucking amazing. 10 hours of solid sleep in the aircon does wonders

Fasted Weight - 80.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Pork Mince
250g of Jasmine Rice
100g of Avocado

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates

630pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

700pm
Push Day Workout – 16 Feb

Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 37.5 kg × 7 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 8 reps
• Set 3 – 32 kg × 12 reps

Chest Fly (Machine)

• Set 1 – 47 kg × 12 reps
• Set 2 – 68 kg × 10 reps (Drop Set)
• Set 3 – 40 kg × 15 reps

Lateral Raise (Dumbbell)

• Set 1 – 7.5 kg × 15 reps
• Set 2 – 10 kg × 14 reps (Drop Set)
• Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 32.5 kg × 15 reps (Rest Pause)
• Set 3 – 32.5 kg × 5 reps

Chest Dips (Bodyweight)

• Set 1 – 15 reps (AMRAP)
• Set 2 – 12 reps
• Set 3 – 12 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)

930pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Push session today felt good. Body responded really well to the sleep I had last night and it felt good to get into the gym without some sort of fatigue hanging over me. My missus has noticed a little bit of a difference in my upper body over the last couple weeks so will have to get a few post workout pump pics tomorrow to post up

 

[ROIDDERS]

Sleep Quality
Still absolutely garbage, but tonights should be a lot better

Fasted Weight - 80.3

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

400pm
Pull Day Workout – 15 Feb

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• • Set 1 – 40 kg × 12 reps
• • Set 2 – 54 kg × 15 reps (Drop Set)
• • Set 3 – 32 kg × 18 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Horrible few days with the shitty sleeps in no aircon, but we push energy has been low, but have still been making time to head to the gym and get my meals in. Today has been especially rough, but im looking forward to sleeping in aircon tonight. Tomorrow will be another addition to the calories so im keen to push a little more food

@KaneD weight training is looking great. and as always the supplements look great. the meals are amazing too very good

 

[2Thick]

Sleep Quality
Still absolutely garbage, but tonights should be a lot better

Fasted Weight - 80.3

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

400pm
Pull Day Workout – 15 Feb

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• • Set 1 – 40 kg × 12 reps
• • Set 2 – 54 kg × 15 reps (Drop Set)
• • Set 3 – 32 kg × 18 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Horrible few days with the shitty sleeps in no aircon, but we push energy has been low, but have still been making time to head to the gym and get my meals in. Today has been especially rough, but im looking forward to sleeping in aircon tonight. Tomorrow will be another addition to the calories so im keen to push a little more food

sorry about no AC. that has to be tough. you are a warrior though @KaneD

 

[Ulter]

Thanks fellas! I appreciate it

EVO family love

 

[LevButlerov]

I agree bro. I've started at 12.5mg M/W/F this week (so 32.5mg for the week), do you think that's enough?

Yes thats more than enough

 

[LevButlerov]

Sleep Quality
Fucking amazing. 10 hours of solid sleep in the aircon does wonders

Fasted Weight - 80.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Pork Mince
250g of Jasmine Rice
100g of Avocado

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates

630pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

700pm
Push Day Workout – 16 Feb

Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 37.5 kg × 7 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 8 reps
• Set 3 – 32 kg × 12 reps

Chest Fly (Machine)

• Set 1 – 47 kg × 12 reps
• Set 2 – 68 kg × 10 reps (Drop Set)
• Set 3 – 40 kg × 15 reps

Lateral Raise (Dumbbell)

• Set 1 – 7.5 kg × 15 reps
• Set 2 – 10 kg × 14 reps (Drop Set)
• Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 32.5 kg × 15 reps (Rest Pause)
• Set 3 – 32.5 kg × 5 reps

Chest Dips (Bodyweight)

• Set 1 – 15 reps (AMRAP)
• Set 2 – 12 reps
• Set 3 – 12 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)

930pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Push session today felt good. Body responded really well to the sleep I had last night and it felt good to get into the gym without some sort of fatigue hanging over me. My missus has noticed a little bit of a difference in my upper body over the last couple weeks so will have to get a few post workout pump pics tomorrow to post up

amazing is a good thing 10 hours of sleep is a win @KaneD love your dips today! WIN!

 

[ceo]

Thanks fellas! I appreciate it

Bros, Evo family respect.

 

[KaneD]

@KaneD weight training is looking great. and as always the supplements look great. the meals are amazing too very good

Starting to feel good in the gym bro, extra carbs doing their thing

 

[KaneD]

sorry about no AC. that has to be tough. you are a warrior though @KaneD

Was a rough few days, but we made it

 

[KaneD]

EVO family love

Bros, Evo family respect.

 

[KaneD]

Yes thats more than enough

Will retest in a couple weeks to see where its at, and then reassess

 

[KaneD]

Sleep Quality
Another solid 9 hours of sleep in the freshly repaired aircon

Fasted Weight - 80.4

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

730pm
Pull Day Workout – 17 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 8
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 15 kg × 20 (Rest Pause)
• Set 3 – 15 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 11
• Set 3 – 10 kg × 14 (Rest Pause)
• Set 4 – 10 kg × 6

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)

700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The extra carbs are doing wonders for my energy levels. Little bit harder to adjust to the extra volume of food, but I can’t complain when my days are getting easier and my sessions are progressing. Need to keep a close eye on body composition over the next few weeks to make sure my midsection doesn’t blow out. Hoping E2 comes down over the next few weeks with this Aromasin protocol, will possibly consider adding low dose EQ in as well

 

[ROIDDERS]

Starting to feel good in the gym bro, extra carbs doing their thing

Keep up the good work, man. We're proud of you.

 

[2Thick]

Was a rough few days, but we made it

Damn man, hopefully that doesn't happen too often.

 

[LevButlerov]

Will retest in a couple weeks to see where its at, and then reassess

lets do it

 

[LevButlerov]

Sleep Quality
Another solid 9 hours of sleep in the freshly repaired aircon

Fasted Weight - 80.4

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

730pm
Pull Day Workout – 17 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 8
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 15 kg × 20 (Rest Pause)
• Set 3 – 15 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 11
• Set 3 – 10 kg × 14 (Rest Pause)
• Set 4 – 10 kg × 6

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)

700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The extra carbs are doing wonders for my energy levels. Little bit harder to adjust to the extra volume of food, but I can’t complain when my days are getting easier and my sessions are progressing. Need to keep a close eye on body composition over the next few weeks to make sure my midsection doesn’t blow out. Hoping E2 comes down over the next few weeks with this Aromasin protocol, will possibly consider adding low dose EQ in as well

Good sleep @KaneD and your abs are super shredded super lean and tight! even with e2 you are just winning big time

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Kopite67]

Sleep Quality
Another solid 9 hours of sleep in the freshly repaired aircon

Fasted Weight - 80.4

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

730pm
Pull Day Workout – 17 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 8
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 15 kg × 20 (Rest Pause)
• Set 3 – 15 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 11
• Set 3 – 10 kg × 14 (Rest Pause)
• Set 4 – 10 kg × 6

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)

700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The extra carbs are doing wonders for my energy levels. Little bit harder to adjust to the extra volume of food, but I can’t complain when my days are getting easier and my sessions are progressing. Need to keep a close eye on body composition over the next few weeks to make sure my midsection doesn’t blow out. Hoping E2 comes down over the next few weeks with this Aromasin protocol, will possibly consider adding low dose EQ in as well

Just catching up bro and your log is really great. Love the layout, and your food breakdown is awesome. Following now

 

[Dreamer]

Sleep Quality
Another solid 9 hours of sleep in the freshly repaired aircon

Fasted Weight - 80.4

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

730pm
Pull Day Workout – 17 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 8
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 15 kg × 20 (Rest Pause)
• Set 3 – 15 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 11
• Set 3 – 10 kg × 14 (Rest Pause)
• Set 4 – 10 kg × 6

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)

700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The extra carbs are doing wonders for my energy levels. Little bit harder to adjust to the extra volume of food, but I can’t complain when my days are getting easier and my sessions are progressing. Need to keep a close eye on body composition over the next few weeks to make sure my midsection doesn’t blow out. Hoping E2 comes down over the next few weeks with this Aromasin protocol, will possibly consider adding low dose EQ in as well

Love seeing the dates in there, amazing foods.
Eq will take a little while to work but will be very effective

 

[KaneD]

Damn man, hopefully that doesn't happen too often.

I’ll make sure of it

 

[KaneD]

Good sleep @KaneD and your abs are super shredded super lean and tight! even with e2 you are just winning big time

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

Thank you brother I usually keep a lot of fat in my lower back and more of a puffy face when my E2 is high

 

[KaneD]

Just catching up bro and your log is really great. Love the layout, and your food breakdown is awesome. Following now

Appreciate the feedback bro! Makes it a lot easier with the info we’ve got here on Evo, I’ve applied so much already into my routine so far. Excited to see how my physique grows this year

 

[KaneD]

Love seeing the dates in there, amazing foods.
Eq will take a little while to work but will be very effective

Learnt that one from Sam Pearce bro, adds dates into every meal. It’s like a sweet treat in your meal that actually has benefits
Should I stop taking the Aromasin once I’ve started the EQ?

 

[HarleyGuy]

E2 LCMS has come back higher than Oestrodiol, already added more Aromasin into my protocol to get that down into range

I'm just getting caught up on your log and haven't made my full reply yet because this was only half way down the page but my jaw just dropped. Almost done getting caught up I'm looking forward to see what came of this if anything yet. @LevButlerov has definitely got your back here bro!!

 

[KaneD]

I'm just getting caught up on your log and haven't made my full reply yet because this was only half way down the page but my jaw just dropped. Almost done getting caught up I'm looking forward to see what came of this if anything yet. @LevButlerov has definitely got your back here bro!!

Definitely wasn’t the number I would’ve liked to have seen it should come back down over the next few weeks. Always appreciate of @LevButlerov and the knowledge he brings to the forums

 

[HarleyGuy]

After seeing the results on the bloods I’ve added in another 250mg of Tudca and 600mg of Citrus Bergamot to the day.

I love getting caught up on your log bro. Your volume is amazing and diet and macros look great! Adding extra tudca nad bergamot is a win, smart move.

I’ve got some Primo

Shhhh...... don't ever say this.... to anyone! LOL

10g Psyllium Husk

I think you could do 10g morning and night bro. It worked great for me but up to you.

Fucking amazing. 10 hours of solid sleep in the aircon does wonders

Was super happy to read this, that musta been a relief!

3 Eggs
300g liquid egg whites

Exactly how I do it. I buy 500g cartons in a pack of 4 and have them over the course of a week.

Will retest in a couple weeks to see where its at, and then reassess

Please God yes LOL

make sure my midsection doesn’t blow out

Hahaha says the guy with ripped ASF abs and high e2... I think you'll be good bro your abs are a poppin!

Hoping E2 comes down over the next few weeks

Hopefully the aromasin dose is enough where are you at now with it? I saw you were only at 12.5mg once a week but what was the increase decided on?

You could add an 'ancilleries' section in between PEDS and Supplements maybe?

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Then add AI's after this each update?

 

[LevButlerov]

Thank you brother I usually keep a lot of fat in my lower back and more of a puffy face when my E2 is high

you are looking tight no matter what

 

[KaneD]

I love getting caught up on your log bro. Your volume is amazing and diet and macros look great! Adding extra tudca nad bergamot is a win, smart move.


Shhhh...... don't ever say this.... to anyone! LOL


I think you could do 10g morning and night bro. It worked great for me but up to you.


Was super happy to read this, that musta been a relief!


Exactly how I do it. I buy 500g cartons in a pack of 4 and have them over the course of a week.


Please God yes LOL


Hahaha says the guy with ripped ASF abs and high e2... I think you'll be good bro your abs are a poppin!


Hopefully the aromasin dose is enough where are you at now with it? I saw you were only at 12.5mg once a week but what was the increase decided on?

You could add an 'ancilleries' section in between PEDS and Supplements maybe?


Then add AI's after this each update?

I’m glad you love getting caught up on the log bro, because I love getting your feedback when it rolls in
Would adding another 10g of Psyllium Husk just be for the digestive benefits?
I agree with adding in ancillaries to the log in the PED section. I was running 12.5mg once a week, but I’ve since increased it to 12.5mg M/W/F to bring my E2 down and will be retesting in a couple weeks to see where it’s at. I feel okay at the moment, but I know how bad the E2 sides can get with levels that high
Abs might still be poppin, but it’s only because I’m skinny! just trying to get to your size my bro

(I’ll keep my Primo stock low key…. )

 

[KaneD]

you are looking tight no matter what

Hopefully it stays tight with the calorie increase

 

[waggat]

Sleep Quality
Fucking amazing. 10 hours of solid sleep in the aircon does wonders

Fasted Weight - 80.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Pork Mince
250g of Jasmine Rice
100g of Avocado

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Pork Mince
300g of Jasmine Rice
2 x Medjool Dates

630pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

700pm
Push Day Workout – 16 Feb

Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 37.5 kg × 7 reps
• Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)

• Set 1 – 25 kg × 12 reps
• Set 2 – 46 kg × 8 reps
• Set 3 – 32 kg × 12 reps

Chest Fly (Machine)

• Set 1 – 47 kg × 12 reps
• Set 2 – 68 kg × 10 reps (Drop Set)
• Set 3 – 40 kg × 15 reps

Lateral Raise (Dumbbell)

• Set 1 – 7.5 kg × 15 reps
• Set 2 – 10 kg × 14 reps (Drop Set)
• Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 14 reps
• Set 2 – 32.5 kg × 15 reps (Rest Pause)
• Set 3 – 32.5 kg × 5 reps

Chest Dips (Bodyweight)

• Set 1 – 15 reps (AMRAP)
• Set 2 – 12 reps
• Set 3 – 12 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)

930pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Push session today felt good. Body responded really well to the sleep I had last night and it felt good to get into the gym without some sort of fatigue hanging over me. My missus has noticed a little bit of a difference in my upper body over the last couple weeks so will have to get a few post workout pump pics tomorrow to post up

Sleep Quality
Another solid 9 hours of sleep in the freshly repaired aircon

Fasted Weight - 80.4

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

730pm
Pull Day Workout – 17 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 8
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 15 kg × 20 (Rest Pause)
• Set 3 – 15 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 11
• Set 3 – 10 kg × 14 (Rest Pause)
• Set 4 – 10 kg × 6

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)

700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The extra carbs are doing wonders for my energy levels. Little bit harder to adjust to the extra volume of food, but I can’t complain when my days are getting easier and my sessions are progressing. Need to keep a close eye on body composition over the next few weeks to make sure my midsection doesn’t blow out. Hoping E2 comes down over the next few weeks with this Aromasin protocol, will possibly consider adding low dose EQ in as well

Love the layout of your workouts mate. Spot on with the exercise selection and set/rep setup. The only thing I would consider is moving pulldowns to before face pulls. I personally don't like back exercises after bi's.

Macros and meals are looking good. I'd consider taking carbs from your 12:30pm meal and putting them in the PWO meal.

Looking awesome in the photo too!

 

[HarleyGuy]

I’m glad you love getting caught up on the log bro, because I love getting your feedback when it rolls in
Would adding another 10g of Psyllium Husk just be for the digestive benefits?
I agree with adding in ancillaries to the log in the PED section. I was running 12.5mg once a week, but I’ve since increased it to 12.5mg M/W/F to bring my E2 down and will be retesting in a couple weeks to see where it’s at. I feel okay at the moment, but I know how bad the E2 sides can get with levels that high
Abs might still be poppin, but it’s only because I’m skinny! just trying to get to your size my bro

(I’ll keep my Primo stock low key…. )

Always love getting caught up bro I look forward to it. And honestly the psyllium is such a good digestive aid (it's not a digestive enzyme no) that I like taking it with every meal at a dose that equals what works for me as a daily total. I was able to figure out that (only for me) 40g/day is what keeps me digesting everything, no bloat (along with the ACV and digestive enzymes) and I'm now regular every day like clockwork right down to the hour (first time in my life for this). My career I'm retired from was either shift work or staying up for days at a time so I've never been regular during career or retired, and now I am.

What I would do is try 10g morning and 10g evening and if you notice you're movements are more predictable and 'easier' but not explosive obviously then that's your dose. Otherwise you can keep going up weekly until you find your dose with each meal to keep things on a steady state of movement so you never have bloat and you know digestion is firing on all cylinders.

My mood is always good lol but yea joint pain aint fun so hopefully i can tirade off and not have to worry about gyno( i got it before u even worked out) but will definitely keep an eye on it.

If it's pubescent gyno you might be kinda f*cked bro but Nolvadex has the longest history of clinical data and is tried tested and true (moreso than Ralox) for gyno so it's worth following @LevButlerov's protocol. He might put you back to 40mg if the joint paint is just low e2 levels that were present regardless of the Nolva. Time will tell I'd just stay the course and keep reporting back here.

12.5mg M/W/F to bring my E2 down

Much better LOL. You can put this in an ancilleries section so week over week we know where you're at and when you post bloods we can look back and see the history of your aromasin on each update.

(I’ll keep my Primo stock low key…. )

I wouldn't announce it around town, you might get a zombie apocalypse outside your door of water buffalo looking walking dead all Tren'd out banging at your door.

 

[ballin2504]

Sleep Quality
Still absolutely garbage, but tonights should be a lot better

Fasted Weight - 80.3

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 92 C | 23 F
200g of Extra Lean Pork Mince
250g of Jasmine Rice
80g of Avocado

400pm
Pull Day Workout – 15 Feb

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• • Set 1 – 40 kg × 12 reps
• • Set 2 – 54 kg × 15 reps (Drop Set)
• • Set 3 – 32 kg × 18 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 86 P | 33 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
50g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2920 kcals
Protein - 273
Carbs - 283
Fat - 72

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Horrible few days with the shitty sleeps in no aircon, but we push energy has been low, but have still been making time to head to the gym and get my meals in. Today has been especially rough, but im looking forward to sleeping in aircon tonight. Tomorrow will be another addition to the calories so im keen to push a little more food

@KaneD great update. Lack of sleep has been killing me also. I think it’s my up in test

 

[codezz]

Sleep Quality
Another solid 9 hours of sleep in the freshly repaired aircon

Fasted Weight - 80.4

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

730pm
Pull Day Workout – 17 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 8
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 15 kg × 20 (Rest Pause)
• Set 3 – 15 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 11
• Set 3 – 10 kg × 14 (Rest Pause)
• Set 4 – 10 kg × 6

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)

700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The extra carbs are doing wonders for my energy levels. Little bit harder to adjust to the extra volume of food, but I can’t complain when my days are getting easier and my sessions are progressing. Need to keep a close eye on body composition over the next few weeks to make sure my midsection doesn’t blow out. Hoping E2 comes down over the next few weeks with this Aromasin protocol, will possibly consider adding low dose EQ in as well

Looking fit and strong my guy @KaneD

 

[2Thick]

I’ll make sure of it

 

[Corepharmarep]

Sleep Quality
Another solid 9 hours of sleep in the freshly repaired aircon

Fasted Weight - 80.4

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

700pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

730pm
Pull Day Workout – 17 Feb

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 10
• Set 2 – BW × 8
• Set 3 – BW × 6
• Set 4 – BW × 5

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 8
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 21.25 kg × 15
• Set 2 – 15 kg × 20 (Rest Pause)
• Set 3 – 15 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 15 kg × 11
• Set 3 – 10 kg × 14 (Rest Pause)
• Set 4 – 10 kg × 6

Shrug (Dumbbell)

• Set 1 – 45 kg × 13
• Set 2 – 45 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 70 kg × 10 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 70g of Maltodextrin Post Workout (39 P | 67 C | 1 F)

700pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The extra carbs are doing wonders for my energy levels. Little bit harder to adjust to the extra volume of food, but I can’t complain when my days are getting easier and my sessions are progressing. Need to keep a close eye on body composition over the next few weeks to make sure my midsection doesn’t blow out. Hoping E2 comes down over the next few weeks with this Aromasin protocol, will possibly consider adding low dose EQ in as well

Still very lean and tracking this meticulously I wouldnt be too concerned about blowing out, do you feel like your E2 is too high with side effects? I run mine quite high compared to most with zero issues

 

[KaneD]

Love the layout of your workouts mate. Spot on with the exercise selection and set/rep setup. The only thing I would consider is moving pulldowns to before face pulls. I personally don't like back exercises after bi's.

Macros and meals are looking good. I'd consider taking carbs from your 12:30pm meal and putting them in the PWO meal.

Looking awesome in the photo too!

Thank you bro! I’ll swap those exercises over and see how it feels

Take 50g of rice out and put it into the pre workout meal yeah?

 

[KaneD]

@KaneD great update. Lack of sleep has been killing me also. I think it’s my up in test

It’s a catch 22, up the test to feel better but also sacrifice a little bit of sleep

 

[KaneD]

Looking fit and strong my guy @KaneD

Just trying to catch up to you boys brother!

 

[KaneD]

Still very lean and tracking this meticulously I wouldnt be too concerned about blowing out, do you feel like your E2 is too high with side effects? I run mine quite high compared to most with zero issues

Could possibly push the calories a little higher being so lean? I really don’t have any sides with E2 this high bro, the only thing I see is a little bit more water retention in my face and back but mood is as good as can be and blood pressure sits 120/80. I just like to sit it around 200 so it looks good on paper

 

[KaneD]

Sleep Quality
9 hours of good quality

Fasted Weight - 80.4

5 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

730pm
Cardio and Recovery - 11 Jan
3km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

ANCILLARIES
12.5mg of Aromasin/3x a week (M/W/F)

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Had a birthday party this weekend for a family member but I managed to get a session in yesterday, and ended up getting in a nice little cardio and recovery session today. Energy levels are high, mood has been great and the extra food is feeling nice. Food was a little all over the place Friday and Saturday because of the party but reigned it back in today

 

[KaneD]

Couple of meals from the weekend

 

[jenkemj]

Sleep Quality
9 hours of good quality

Fasted Weight - 80.4

5 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

730pm
Cardio and Recovery - 11 Jan
3km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

ANCILLARIES
12.5mg of Aromasin/3x a week (M/W/F)

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Had a birthday party this weekend for a family member but I managed to get a session in yesterday, and ended up getting in a nice little cardio and recovery session today. Energy levels are high, mood has been great and the extra food is feeling nice. Food was a little all over the place Friday and Saturday because of the party but reigned it back in today

Nice log brother brother! You’re killing it!
Saw you had those e2 issues how’s it going? I just got my bloods done and had 315 for my e2 you still just managing with aromasin?

 

[waggat]

Thank you bro! I’ll swap those exercises over and see how it feels

Take 50g of rice out and put it into the pre workout meal yeah?

Sounds good. I think there is a big benefit in getting most of your carbs in before, during and after your training.

 

[LevButlerov]

Sleep Quality
9 hours of good quality

Fasted Weight - 80.4

5 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

830am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Beef Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Beef Mince
300g of Jasmine Rice
2 x Medjool Dates

730pm
Cardio and Recovery - 11 Jan
3km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 175mg/wk (pinning daily)
HGH - 5IU/night before bed
Klow80- 2.33mg/night

ANCILLARIES
12.5mg of Aromasin/3x a week (M/W/F)

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Had a birthday party this weekend for a family member but I managed to get a session in yesterday, and ended up getting in a nice little cardio and recovery session today. Energy levels are high, mood has been great and the extra food is feeling nice. Food was a little all over the place Friday and Saturday because of the party but reigned it back in today

nice to see a bday part i wish you had cake up and your sleep is much better now that was the key here long term @KaneD

the omega 3 level is low but we'll chalk that up to the day

Couple of meals from the weekend

this is more of standard meals

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Dreamer]

Couple of meals from the weekend

Beautiful clean, whole food.

 

[KaneD]

Always love getting caught up bro I look forward to it. And honestly the psyllium is such a good digestive aid (it's not a digestive enzyme no) that I like taking it with every meal at a dose that equals what works for me as a daily total. I was able to figure out that (only for me) 40g/day is what keeps me digesting everything, no bloat (along with the ACV and digestive enzymes) and I'm now regular every day like clockwork right down to the hour (first time in my life for this). My career I'm retired from was either shift work or staying up for days at a time so I've never been regular during career or retired, and now I am.

What I would do is try 10g morning and 10g evening and if you notice you're movements are more predictable and 'easier' but not explosive obviously then that's your dose. Otherwise you can keep going up weekly until you find your dose with each meal to keep things on a steady state of movement so you never have bloat and you know digestion is firing on all cylinders.

Much better LOL. You can put this in an ancilleries section so week over week we know where you're at and when you post bloods we can look back and see the history of your aromasin on each update.


I wouldn't announce it around town, you might get a zombie apocalypse outside your door of water buffalo looking walking dead all Tren'd out banging at your door.

I've been pretty lucky bro, regardless of what my caloric intake is or what my macros look like I always stay pretty regular. At least once, if not twice a day, and that's without digestive aids I've added in the 10g of Psyllium Husk as a precaution, but I'll see what 2g split into two doses does for me too, happy to experiment

I've added Ancillaries into the log brother, Im glad you pointed that out!

To be honest, I would be part of that trend out zombie apocalypse

 

[KaneD]

Nice log brother brother! You’re killing it!
Saw you had those e2 issues how’s it going? I just got my bloods done and had 315 for my e2 you still just managing with aromasin?

Appreciate it bro!
It's really only an issue for me on paper brother, I never really seem to get any of the sides from high E2 (other than gyno I picked up 9 years ago flaring up), but I'm currently managing it with 12.5mg of Aromasin 3x weekly (M/W/F) and then ill retest in a couple weeks to see where its at. How do you feel with a 315 E2?!