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Hey Evo Team!
Multiple people recommended I start a log even before I add the Anavar so here it is.
Background
I was always higher in bf than I should've been, but in 2020 with the pandemic and all I skyrocketed to 110kg. In 2021 I decided to put a stop to this and started learning about nutrition and going to the gym. I'm very bad at estimating bodyfat but my lowest weight was at 75kg in February of this year.
Test-level wise I was at 200ng/dl while at 100kg bodyweight (with a lot of fat), now that I got leaner and put on some muscle, I managed to reach 290-310ng/dl (over multiple tests) which was still incredibly low after putting in this much effort. It was affecting multiple parts of my life (libido, ED, motivation, brainfog, no energy during the day, recovering from workouts was hard) so I decided to go to doctors to try to fix it. After multiple "based on bloodwork and ultrasound you're fine" responses, I found a doctor which understood my struggles and prescribed me TRT. It was under the form of testosterone undecanoate, which based on reviews I didn't really trust so I just got test E and injected it myself. I mostly wanted the prescription just to validate that a doctor believes that test could help me with these symptoms. And surprise, it did help with all of them.
Bloodwork
I did all the bloodwork necessary, total T, free T, shbg, AST, ALT, E2, CBC, LH, FSH, FT4, TSH, IGF-1, DHEA-S, total cholesterol, HDL, LDL. Everything was in the normal range for the lab I used. Total T was on the low end with 290-310ng/dl and LH was on the low end (which explains the low T since the testies do not get a signal to produce more, but based on the responses from multiple doctors there is not much I can do to fix this, prolly just genetics) .
I'm about to get another round of bloodwork done in 2 days at the 6 weeks mark of starting TRT. I'll post that one. (This time I'll do just: total T, free T, AST, ALT, E2, total cholesterol, HDL, LDL, prolactin)
Cycle
150mg/week Test E from Hilma Biocare. Injected Mon/Thu 0.3ml @ 250mg/ml
Waiting on my Oxandrolone (Anavar) to arrive, I got 300 tabs at 10mg/ea from Hilma Biocare.
I'm planning to run it at:
Week1 - 50mg/day
Week2 - 60mg/day
Week3-6 - 70mg/day
20mg in the morning, 30mg pre workout, 20mg post workout
I'm also considering a 500mg/week Test E cycle but I'll probably do it solo only after running the Oxa. Also this time I wanna get my test from EuroPharmacies @PSL.
Not sure how to handle aromatization, I read different articles and mostly it's suggested to use Aromasin only when sides arise as it's a suicidal-AI and that's also a good thing as there won't be a rebound after the cycle is done and going back to TRT.
I'm thinking about doing only test no AI for 3-4 weeks, get bloods done, add Aromasin based on bloodwork and then continue with test + AI for the full 16 weeks. But I have multiple concerns here:
1. I feel my left nipple sensitive on TRT on some days but no puffiness, no pain and I cannot feel anything weird in there when touching. During my teenage years (when test was at its peak presumably) I remember having the same feeling so I was probably aromatizing a ton back then as well.
2. Could gyno set in before week 3-4, should I do bloodwork faster?
Supplements
Right now:
5g creatine/day
Proflexon (joint and tendon support) (glucosamine, chondroitin, MSM, Boswell, collagen type 2, manganese)
Multivitamin (Optimum Nutrition Opti-men)
Electrolytes
Once I add Anavar I'll be adding:
fish oil 2tsp/day
liv.52 4xtabs/day
Nutrition
2700 kcal - 200g Proteins, 300g Carbs, 75g Fats
I just pick whatever I feel like eating, I work from home so I have the luxury of cooking these on the spot.
I add random stuff like avocado, light mayo, cheese slices or modify the amounts of carbs in them to these meals to fit my macros, but these are the bases.
I will post pictures when I make them again.
Polenta + Egg whites (391 kcal, 42g P, 37g C, 7g F)
50g Polenta
300g Egg whites
2x Cheddar cheese slices
Oatmeal (427 kcal, 36g P, 40g C, 14g F)
50g oat flakes
1 scoop protein powder
20g peanut butter
Sandwiches (548 kcal, 40g P, 72g C, 11g F)
150g toast
150g turkey ham
Chicken Wraps (650kcal, 60g P, 72g C, 12g F)
120g Tortilla Wraps (2x)
200g Chicken breast
200g Frozen veggies (Broccoli, Carrot, Cauliflower mix)
50g Ketchup (40kcal/100g)
Mac n Tuna (683 kcal, 63g P, 71g C, 15g F)
100g Macaroni
220g Tuna
30g Light Mayo
Schnitzel and Toast (673 kcal, 49g P, 75g C, 19g F)
100g Toast
220g Schnitzel from Lidl
30g Light Mayo
Snacks
Lidl Protein Bar (195 kcal, 16g P, 12g C, 10g F)
Random fruits (Apple, Pear, Raspberry, Blueberries)
Workout
Training schedule is 1 day on and 1 day off. I believe this works well for me because I use weights that I can do for 3x8-12 so I train each muscle hard each 8days~ (with overlaps from compound movements in other days). This is partly because I believe in Mike Mentzer's training methodology but also because I experimented with other schedules such as 3 days on, 1 day off or 6 days on and 1 day off and recovering was pretty bad (low T was a culprit but also I was in a permanent cutting diet since the main goal was weightloss)
I got a 4-split that might not be "standard" but after going through full-body, PPL and other training programs, this is what I feel works best for me.
1. Hamstrings + Shoulders
Barbell shoulder press
Lateral raise
Barbell Shrugs
RDLs
Seated Leg Curl
2. Chest + Triceps
Incline Bench Press
Skullcrusher
3. Quads
Barbell Squat
Hack Squat
Leg Extension
4. Back + Biceps
Pull Ups
Barbell Bent Over Row
Face Pull
Bicep Curl
I will add actual weights and such when I do them, as a separate comment.
Multiple people recommended I start a log even before I add the Anavar so here it is.
Background
I was always higher in bf than I should've been, but in 2020 with the pandemic and all I skyrocketed to 110kg. In 2021 I decided to put a stop to this and started learning about nutrition and going to the gym. I'm very bad at estimating bodyfat but my lowest weight was at 75kg in February of this year.
Test-level wise I was at 200ng/dl while at 100kg bodyweight (with a lot of fat), now that I got leaner and put on some muscle, I managed to reach 290-310ng/dl (over multiple tests) which was still incredibly low after putting in this much effort. It was affecting multiple parts of my life (libido, ED, motivation, brainfog, no energy during the day, recovering from workouts was hard) so I decided to go to doctors to try to fix it. After multiple "based on bloodwork and ultrasound you're fine" responses, I found a doctor which understood my struggles and prescribed me TRT. It was under the form of testosterone undecanoate, which based on reviews I didn't really trust so I just got test E and injected it myself. I mostly wanted the prescription just to validate that a doctor believes that test could help me with these symptoms. And surprise, it did help with all of them.
Bloodwork
I did all the bloodwork necessary, total T, free T, shbg, AST, ALT, E2, CBC, LH, FSH, FT4, TSH, IGF-1, DHEA-S, total cholesterol, HDL, LDL. Everything was in the normal range for the lab I used. Total T was on the low end with 290-310ng/dl and LH was on the low end (which explains the low T since the testies do not get a signal to produce more, but based on the responses from multiple doctors there is not much I can do to fix this, prolly just genetics) .
I'm about to get another round of bloodwork done in 2 days at the 6 weeks mark of starting TRT. I'll post that one. (This time I'll do just: total T, free T, AST, ALT, E2, total cholesterol, HDL, LDL, prolactin)
Cycle
150mg/week Test E from Hilma Biocare. Injected Mon/Thu 0.3ml @ 250mg/ml
Waiting on my Oxandrolone (Anavar) to arrive, I got 300 tabs at 10mg/ea from Hilma Biocare.
I'm planning to run it at:
Week1 - 50mg/day
Week2 - 60mg/day
Week3-6 - 70mg/day
20mg in the morning, 30mg pre workout, 20mg post workout
I'm also considering a 500mg/week Test E cycle but I'll probably do it solo only after running the Oxa. Also this time I wanna get my test from EuroPharmacies @PSL.
Not sure how to handle aromatization, I read different articles and mostly it's suggested to use Aromasin only when sides arise as it's a suicidal-AI and that's also a good thing as there won't be a rebound after the cycle is done and going back to TRT.
I'm thinking about doing only test no AI for 3-4 weeks, get bloods done, add Aromasin based on bloodwork and then continue with test + AI for the full 16 weeks. But I have multiple concerns here:
1. I feel my left nipple sensitive on TRT on some days but no puffiness, no pain and I cannot feel anything weird in there when touching. During my teenage years (when test was at its peak presumably) I remember having the same feeling so I was probably aromatizing a ton back then as well.
2. Could gyno set in before week 3-4, should I do bloodwork faster?
Supplements
Right now:
5g creatine/day
Proflexon (joint and tendon support) (glucosamine, chondroitin, MSM, Boswell, collagen type 2, manganese)
Multivitamin (Optimum Nutrition Opti-men)
Electrolytes
Once I add Anavar I'll be adding:
fish oil 2tsp/day
liv.52 4xtabs/day
Nutrition
2700 kcal - 200g Proteins, 300g Carbs, 75g Fats
I just pick whatever I feel like eating, I work from home so I have the luxury of cooking these on the spot.
I add random stuff like avocado, light mayo, cheese slices or modify the amounts of carbs in them to these meals to fit my macros, but these are the bases.
I will post pictures when I make them again.
Polenta + Egg whites (391 kcal, 42g P, 37g C, 7g F)
50g Polenta
300g Egg whites
2x Cheddar cheese slices
Oatmeal (427 kcal, 36g P, 40g C, 14g F)
50g oat flakes
1 scoop protein powder
20g peanut butter
Sandwiches (548 kcal, 40g P, 72g C, 11g F)
150g toast
150g turkey ham
Chicken Wraps (650kcal, 60g P, 72g C, 12g F)
120g Tortilla Wraps (2x)
200g Chicken breast
200g Frozen veggies (Broccoli, Carrot, Cauliflower mix)
50g Ketchup (40kcal/100g)
Mac n Tuna (683 kcal, 63g P, 71g C, 15g F)
100g Macaroni
220g Tuna
30g Light Mayo
Schnitzel and Toast (673 kcal, 49g P, 75g C, 19g F)
100g Toast
220g Schnitzel from Lidl
30g Light Mayo
Snacks
Lidl Protein Bar (195 kcal, 16g P, 12g C, 10g F)
Random fruits (Apple, Pear, Raspberry, Blueberries)
Workout
Training schedule is 1 day on and 1 day off. I believe this works well for me because I use weights that I can do for 3x8-12 so I train each muscle hard each 8days~ (with overlaps from compound movements in other days). This is partly because I believe in Mike Mentzer's training methodology but also because I experimented with other schedules such as 3 days on, 1 day off or 6 days on and 1 day off and recovering was pretty bad (low T was a culprit but also I was in a permanent cutting diet since the main goal was weightloss)
I got a 4-split that might not be "standard" but after going through full-body, PPL and other training programs, this is what I feel works best for me.
1. Hamstrings + Shoulders
Barbell shoulder press
Lateral raise
Barbell Shrugs
RDLs
Seated Leg Curl
2. Chest + Triceps
Incline Bench Press
Skullcrusher
3. Quads
Barbell Squat
Hack Squat
Leg Extension
4. Back + Biceps
Pull Ups
Barbell Bent Over Row
Face Pull
Bicep Curl
I will add actual weights and such when I do them, as a separate comment.
open arms, thank you for the share, deep log here.
