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Approved Log TRT and Cycle Training Log

FunkytownCowboy

FunkytownCowboy

V.I.P.
EVO Logger
Personal info:
Age: 41
Height: 5'9"
Weight: 220lb

Current Situation:
160mg TRT/Week pinned once a week (TRT Clinic)
T3/T4 10.5MCG/40MCG ?!? Idk.... I take what they tell me (TRT Clinic)
2.5mg Tirzepitide pinned once a week (GP)
I first posted in the Bloodwork section of the forum because I've got some issues with high Hemacratic and low Ferritin. I'm starting this log to get to the root of low Ferritin for now because I feel like dog shit. Currently working out twice a day for a few reasons, a) I either work from home, which I can't fucking stand or I'm travelling to different projects throught the Western US in a high stress industry so letting someone else push me through workouts helps me for now b) I believe this low iron thing is causing me serious fatigue so tbh I workout with different trainers one in the morning and one in the afternoon right now because if I don't I feel like I'd never get off my ass to get my workouts in, even though I'm tired all the time I don't sleep well at all. Yes I'm capable of doing it on my own but man I need someone else to bring the mojo and I just hit autopilot to get through my workouts for the time being. Fatigue has been around for a while but I push through by showing up and not thinking about it. I am literally dying sweating like you can't imagine, breathing like a fucking dying bear with a hollow look in my face during any workout right now. It's not me and once I found EVO, just a few weeks ago, I finally saw some hope for regaining my energy. Already getting feedback on some steps to take to level out the bloods before I start any cycle...

PED Experience:
5 or 6 cycles from 20's - 35.... I don't really remember the composition of all of them over the years but once I found Tren I was a believer and I'd say the last 4 probably had Tren
No gear since around 2020
Last cycle in 2020
Genotropin 2iu/day 6 months
Cut Stack 150mg/week EOD 6 weeks
Had some Winny in there I'm sure
This had me pretty close to where I was wanting to be, dream cycle for me at the time.... I was eating whatever I wanted and stayed strong, thick, hard and not ripped ripped was just the right amount of fuckable chubby muscle... anyways

Planned Cycle to consist of:
I'll be waiting to see changes from the blood issues before starting anything but I did already place an order, before finding EVO and am waiting for TD. I ordered a few different things with the idea that I'd figure out what I want to run when the time comes

Supplements:
N2 Guard (waiting for TD)
B-Complex
D-3
Omega 3
Turmeric
ProMix Pre-workout before afternoon workouts
5 hour energy every morning

Goals:
#1 Positive mental state and increase energy levels.
#2 Titty fat and love handles got to go!
#3 Improved breathing ability... you can call it cardio if you want but I'm telling you I do put in work and I'm convinced this iron thing has been holding me back.
#4 I need to stay strong and dense because it just makes my mental state 100x better... I can sacrifice some BF% to stay thick. Just looking for that right combo

Diet History:
Yeah, I'm open to suggestions here. I've never been 100% or even 85% on diet... when I really need to lean out historically I've just jumped into carnivore for 6-8 weeks. I've improved with my eating with the GLP1's but I've lived on chicken wings and queso in the past... Honestly, If I can eat consistently throughout the day the right things then I can do the exact same meal every day for at least a month, it's just that if I forget I'm eating clean then one chip leads to 3 bags.... Anyways some guidance here would be great if possible....

Sleep/Diet/Training log 6/3/2026:
6:30am - Wakeup, take a shit, 5 hour energy
7:00am - Protein Shake (Ghost PB Cereal) add 5g Creatine
7:30am - Workout 1 - This was a 6 out of 10 intensity workout this morning, finished in an hour...
  • Warm up - Forearm Roll Ups 5 lbs x 15
  • Warm up - Band apart pulses medium resistance x 300
  • Warm up - Bodyweight Calf Raises x 300
  • Superset 1 x3 - Cable High Pull 100lbs x 10
  • Superset 1 x3 - Lat Pulldown 130lbs x 10
  • Superset 2 x3 - Iso Incline Press 225lbs x 10
  • Superset 2 x3 - Crossbody Bicep Curls 20lbs x30
  • Superset 3 x3 - Flat Iso Bench 250lbs x 10
  • Superset 3 x3 - Tight Crunches x 50
  • Superset 4 x3 - Half squat Wide Bar Cable Pulls 80lbs x 20
  • Superset 4 x3 - KB Shrugs 50lbs each hand x 25
  • Superset 5 x3 - Tight Crunches x 50
  • Superset 5 x3 - Side lateral raises 20lbs x 10
  • Finisher - Hanging Knee Raises x 50
9:30am - Meal 1 - 5 egg Omelett, 1/4 cup colby jack, a pour of Pace Hot Picante, 4 pieces of bacon, 2 keto bread slices and a small banana... for the first time in my life I looked up the macros... I believe this all totaled up to 680 calories, 48g protein, 32g fat, 43g carbs...
11:30am - Protein Shake/pre-workout
Noon - Workout 2 - Another 6 out of 10 workout.. legs (nursing knee issues a little)
  • Leg Curls - 110lbs x 15 x 3
  • Body weight step ups - 20 each side x 1, 26 each side x 1, 26 each side x 1
  • Seated Leg Press (machine) - 270lbs x 30 x 1, 300lbs x 25 x 1
  • Leg Ext. - 120lbs x 15 x 3
  • Bodyweight Hyperextension - 15 x 1, 12 x 1, 10 x 1 (10 sec hold on last rep of each set)
  • Calf Raise (on leg press machine) - 370lbs x 30 x1, 370 lbs x 25 x 1, 370 lbs x 25 x 1
  • Dynamic Laying hip movement (DNS Star) 2 sets 8 each side
  • Banded resistance situps - 20 x 3
1:15pm - Meal 2 - 30 count chik fil a grilled nugs 528 cal, 98g protein, 11g fat
3:00pm - Oikos Greek Yogurt Protein Shake 120 cal, 23g protein, 5 carbs,
4:30pm - Medium Avocado, 6 oz grilled chicken, 1 cup white rice
5:00pm - 3 mile walk with 35lb weight vest 52 min.
6:00pm - Can of Tuna w/ mayo and sweet relish
8:00pm - Well fuck I'm sitting here typing this up and realized I don't have anything... wifes at work... I will probably make a cheesteak with only meat, cheese and grilled peppers/onions....
9:30pm - Cassein Protein shake if needed to keep me from snacking

I realize I need improvement with my log, this took a while. Does anyone have recommendation for apps to help with logging?


Quick personal History:
I make up for lack of talent and education by outworking everyone in the business world I operate in and I've inadvertently followed that same mentality in my personal life, including my fitness but with my fitness I realize the mindset may have worked in my 20's/early 30's but not now. Yes being on cycles has improved my mental states in the past and I do want to get back to that but this time using the right tools and just blasting through.

I had bicep tendocis and a torn labrum on my left side from around 2021 through 2024 before it got so bad by arm was numb... Got the survery to fix both and healed up well. Doc said I have arthritis in my shoulders and to lay off heavy lifts but I just can't... I do want to do heavy lifting smart though.

I developed a bakers cyst on my left knee in mid-2024.. They recommended not draining it and god damn if it didn't take about a year for the swelling to go down and be able to get back into full workouts.. I laid off a lot of legs during that span. I did ambilical stem cells in the knee and I do maintenance PRP shots in my knee and ankle.

It's just me and my wife, no kids and I do have a lot of freedom in life. I've spent a lot of free time doing useless shit and coasting through the whole health side of my life by over working to compensate for bad living. I want to see what potential I can have with my fitness. Last year my wife and I started supporting the local Special Olympics Powerlifting program and honestly they give me the inspiration to want to take control of this whole lack of energy thing I've not been able to solve so I pulled my head out of the sand and am hoping I can be that inspiration for others but I gotta start with me.

That's it for all the sappy shit... Iooking forward to posting.
 
FunkytownCowboy said:
Personal info:
Age: 41
Height: 5'9"
Weight: 220lb

Current Situation:
160mg TRT/Week pinned once a week (TRT Clinic)
T3/T4 10.5MCG/40MCG ?!? Idk.... I take what they tell me (TRT Clinic)
2.5mg Tirzepitide pinned once a week (GP)
I first posted in the Bloodwork section of the forum because I've got some issues with high Hemacratic and low Ferritin. I'm starting this log to get to the root of low Ferritin for now because I feel like dog shit. Currently working out twice a day for a few reasons, a) I either work from home, which I can't fucking stand or I'm travelling to different projects throught the Western US in a high stress industry so letting someone else push me through workouts helps me for now b) I believe this low iron thing is causing me serious fatigue so tbh I workout with different trainers one in the morning and one in the afternoon right now because if I don't I feel like I'd never get off my ass to get my workouts in, even though I'm tired all the time I don't sleep well at all. Yes I'm capable of doing it on my own but man I need someone else to bring the mojo and I just hit autopilot to get through my workouts for the time being. Fatigue has been around for a while but I push through by showing up and not thinking about it. I am literally dying sweating like you can't imagine, breathing like a fucking dying bear with a hollow look in my face during any workout right now. It's not me and once I found EVO, just a few weeks ago, I finally saw some hope for regaining my energy. Already getting feedback on some steps to take to level out the bloods before I start any cycle...

PED Experience:
5 or 6 cycles from 20's - 35.... I don't really remember the composition of all of them over the years but once I found Tren I was a believer and I'd say the last 4 probably had Tren
No gear since around 2020
Last cycle in 2020
Genotropin 2iu/day 6 months
Cut Stack 150mg/week EOD 6 weeks
Had some Winny in there I'm sure
This had me pretty close to where I was wanting to be, dream cycle for me at the time.... I was eating whatever I wanted and stayed strong, thick, hard and not ripped ripped was just the right amount of fuckable chubby muscle... anyways

Planned Cycle to consist of:
I'll be waiting to see changes from the blood issues before starting anything but I did already place an order, before finding EVO and am waiting for TD. I ordered a few different things with the idea that I'd figure out what I want to run when the time comes

Supplements:
N2 Guard (waiting for TD)
B-Complex
D-3
Omega 3
Turmeric
ProMix Pre-workout before afternoon workouts
5 hour energy every morning

Goals:
#1 Positive mental state and increase energy levels.
#2 Titty fat and love handles got to go!
#3 Improved breathing ability... you can call it cardio if you want but I'm telling you I do put in work and I'm convinced this iron thing has been holding me back.
#4 I need to stay strong and dense because it just makes my mental state 100x better... I can sacrifice some BF% to stay thick. Just looking for that right combo

Diet History:
Yeah, I'm open to suggestions here. I've never been 100% or even 85% on diet... when I really need to lean out historically I've just jumped into carnivore for 6-8 weeks. I've improved with my eating with the GLP1's but I've lived on chicken wings and queso in the past... Honestly, If I can eat consistently throughout the day the right things then I can do the exact same meal every day for at least a month, it's just that if I forget I'm eating clean then one chip leads to 3 bags.... Anyways some guidance here would be great if possible....

Sleep/Diet/Training log 6/3/2026:
6:30am - Wakeup, take a shit, 5 hour energy
7:00am - Protein Shake (Ghost PB Cereal) add 5g Creatine
7:30am - Workout 1 - This was a 6 out of 10 intensity workout this morning, finished in an hour...
  • Warm up - Forearm Roll Ups 5 lbs x 15
  • Warm up - Band apart pulses medium resistance x 300
  • Warm up - Bodyweight Calf Raises x 300
  • Superset 1 x3 - Cable High Pull 100lbs x 10
  • Superset 1 x3 - Lat Pulldown 130lbs x 10
  • Superset 2 x3 - Iso Incline Press 225lbs x 10
  • Superset 2 x3 - Crossbody Bicep Curls 20lbs x30
  • Superset 3 x3 - Flat Iso Bench 250lbs x 10
  • Superset 3 x3 - Tight Crunches x 50
  • Superset 4 x3 - Half squat Wide Bar Cable Pulls 80lbs x 20
  • Superset 4 x3 - KB Shrugs 50lbs each hand x 25
  • Superset 5 x3 - Tight Crunches x 50
  • Superset 5 x3 - Side lateral raises 20lbs x 10
  • Finisher - Hanging Knee Raises x 50
9:30am - Meal 1 - 5 egg Omelett, 1/4 cup colby jack, a pour of Pace Hot Picante, 4 pieces of bacon, 2 keto bread slices and a small banana... for the first time in my life I looked up the macros... I believe this all totaled up to 680 calories, 48g protein, 32g fat, 43g carbs...
11:30am - Protein Shake/pre-workout
Noon - Workout 2 - Another 6 out of 10 workout.. legs (nursing knee issues a little)
  • Leg Curls - 110lbs x 15 x 3
  • Body weight step ups - 20 each side x 1, 26 each side x 1, 26 each side x 1
  • Seated Leg Press (machine) - 270lbs x 30 x 1, 300lbs x 25 x 1
  • Leg Ext. - 120lbs x 15 x 3
  • Bodyweight Hyperextension - 15 x 1, 12 x 1, 10 x 1 (10 sec hold on last rep of each set)
  • Calf Raise (on leg press machine) - 370lbs x 30 x1, 370 lbs x 25 x 1, 370 lbs x 25 x 1
  • Dynamic Laying hip movement (DNS Star) 2 sets 8 each side
  • Banded resistance situps - 20 x 3
1:15pm - Meal 2 - 30 count chik fil a grilled nugs 528 cal, 98g protein, 11g fat
3:00pm - Oikos Greek Yogurt Protein Shake 120 cal, 23g protein, 5 carbs,
4:30pm - Medium Avocado, 6 oz grilled chicken, 1 cup white rice
5:00pm - 3 mile walk with 35lb weight vest 52 min.
6:00pm - Can of Tuna w/ mayo and sweet relish
8:00pm - Well fuck I'm sitting here typing this up and realized I don't have anything... wifes at work... I will probably make a cheesteak with only meat, cheese and grilled peppers/onions....
9:30pm - Cassein Protein shake if needed to keep me from snacking

I realize I need improvement with my log, this took a while. Does anyone have recommendation for apps to help with logging?


Quick personal History:
I make up for lack of talent and education by outworking everyone in the business world I operate in and I've inadvertently followed that same mentality in my personal life, including my fitness but with my fitness I realize the mindset may have worked in my 20's/early 30's but not now. Yes being on cycles has improved my mental states in the past and I do want to get back to that but this time using the right tools and just blasting through.

I had bicep tendocis and a torn labrum on my left side from around 2021 through 2024 before it got so bad by arm was numb... Got the survery to fix both and healed up well. Doc said I have arthritis in my shoulders and to lay off heavy lifts but I just can't... I do want to do heavy lifting smart though.

I developed a bakers cyst on my left knee in mid-2024.. They recommended not draining it and god damn if it didn't take about a year for the swelling to go down and be able to get back into full workouts.. I laid off a lot of legs during that span. I did ambilical stem cells in the knee and I do maintenance PRP shots in my knee and ankle.

It's just me and my wife, no kids and I do have a lot of freedom in life. I've spent a lot of free time doing useless shit and coasting through the whole health side of my life by over working to compensate for bad living. I want to see what potential I can have with my fitness. Last year my wife and I started supporting the local Special Olympics Powerlifting program and honestly they give me the inspiration to want to take control of this whole lack of energy thing I've not been able to solve so I pulled my head out of the sand and am hoping I can be that inspiration for others but I gotta start with me.

That's it for all the sappy shit... Iooking forward to posting.
Click to expand...
FunkytownCowboy said:
Personal info:
Age: 41
Height: 5'9"
Weight: 220lb
Click to expand...
Welcome fully to the EVO family :D @FunkytownCowboy for those who are just reading, @FunkytownCowboy has a bloods thread with all his pics here
https://www.evolutionary.org/forums...-ferritin-high-hematocrit.111415/post-2090678
FunkytownCowboy said:
Current Situation:
160mg TRT/Week pinned once a week (TRT Clinic)
T3/T4 10.5MCG/40MCG ?!? Idk.... I take what they tell me (TRT Clinic)
2.5mg Tirzepitide pinned once a week (GP)
I first posted in the Bloodwork section of the forum because I've got some issues with high Hemacratic and low Ferritin. I'm starting this log to get to the root of low Ferritin for now because I feel like dog shit. Currently working out twice a day for a few reasons, a) I either work from home, which I can't fucking stand or I'm travelling to different projects throught the Western US in a high stress industry so letting someone else push me through workouts helps me for now b) I believe this low iron thing is causing me serious fatigue so tbh I workout with different trainers one in the morning and one in the afternoon right now because if I don't I feel like I'd never get off my ass to get my workouts in, even though I'm tired all the time I don't sleep well at all. Yes I'm capable of doing it on my own but man I need someone else to bring the mojo and I just hit autopilot to get through my workouts for the time being. Fatigue has been around for a while but I push through by showing up and not thinking about it. I am literally dying sweating like you can't imagine, breathing like a fucking dying bear with a hollow look in my face during any workout right now. It's not me and once I found EVO, just a few weeks ago, I finally saw some hope for regaining my energy. Already getting feedback on some steps to take to level out the bloods before I start any cycle...
Click to expand...
yes we discussed your bloods here my answer
https://www.evolutionary.org/forums...-ferritin-high-hematocrit.111415/post-2090866
I think food and training and supps will be key here.
FunkytownCowboy said:
PED Experience:
5 or 6 cycles from 20's - 35.... I don't really remember the composition of all of them over the years but once I found Tren I was a believer and I'd say the last 4 probably had Tren
No gear since around 2020
Last cycle in 2020
Genotropin 2iu/day 6 months
Cut Stack 150mg/week EOD 6 weeks
Had some Winny in there I'm sure
This had me pretty close to where I was wanting to be, dream cycle for me at the time.... I was eating whatever I wanted and stayed strong, thick, hard and not ripped ripped was just the right amount of fuckable chubby muscle... anyways
Click to expand...
following
FunkytownCowboy said:
Planned Cycle to consist of:
I'll be waiting to see changes from the blood issues before starting anything but I did already place an order, before finding EVO and am waiting for TD. I ordered a few different things with the idea that I'd figure out what I want to run when the time comes
Click to expand...
lets talk about bloods first before we move into cycles
FunkytownCowboy said:
Supplements:
N2 Guard (waiting for TD)
B-Complex
D-3
Omega 3
Turmeric
ProMix Pre-workout before afternoon workouts
5 hour energy every morning
Click to expand...
n2guard good pick! and waiting for TD as well, the d3 you use with k2?

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
probiotics?
psyllium husk?
FunkytownCowboy said:
Goals:
#1 Positive mental state and increase energy levels.
#2 Titty fat and love handles got to go!
#3 Improved breathing ability... you can call it cardio if you want but I'm telling you I do put in work and I'm convinced this iron thing has been holding me back.
#4 I need to stay strong and dense because it just makes my mental state 100x better... I can sacrifice some BF% to stay thick. Just looking for that right combo
Click to expand...
those are all perfect goals :D
FunkytownCowboy said:
Diet History:
Yeah, I'm open to suggestions here. I've never been 100% or even 85% on diet... when I really need to lean out historically I've just jumped into carnivore for 6-8 weeks. I've improved with my eating with the GLP1's but I've lived on chicken wings and queso in the past... Honestly, If I can eat consistently throughout the day the right things then I can do the exact same meal every day for at least a month, it's just that if I forget I'm eating clean then one chip leads to 3 bags.... Anyways some guidance here would be great if possible....
Click to expand...
I think keeping your diet what you have in app to start would be the best way to go like myfitnesspal
FunkytownCowboy said:
Sleep/Diet/Training log 6/3/2026:
6:30am - Wakeup, take a shit, 5 hour energy
7:00am - Protein Shake (Ghost PB Cereal) add 5g Creatine
7:30am - Workout 1 - This was a 6 out of 10 intensity workout this morning, finished in an hour...
  • Warm up - Forearm Roll Ups 5 lbs x 15
  • Warm up - Band apart pulses medium resistance x 300
  • Warm up - Bodyweight Calf Raises x 300
  • Superset 1 x3 - Cable High Pull 100lbs x 10
  • Superset 1 x3 - Lat Pulldown 130lbs x 10
  • Superset 2 x3 - Iso Incline Press 225lbs x 10
  • Superset 2 x3 - Crossbody Bicep Curls 20lbs x30
  • Superset 3 x3 - Flat Iso Bench 250lbs x 10
  • Superset 3 x3 - Tight Crunches x 50
  • Superset 4 x3 - Half squat Wide Bar Cable Pulls 80lbs x 20
  • Superset 4 x3 - KB Shrugs 50lbs each hand x 25
  • Superset 5 x3 - Tight Crunches x 50
  • Superset 5 x3 - Side lateral raises 20lbs x 10
  • Finisher - Hanging Knee Raises x 50
9:30am - Meal 1 - 5 egg Omelett, 1/4 cup colby jack, a pour of Pace Hot Picante, 4 pieces of bacon, 2 keto bread slices and a small banana... for the first time in my life I looked up the macros... I believe this all totaled up to 680 calories, 48g protein, 32g fat, 43g carbs...
11:30am - Protein Shake/pre-workout
Noon - Workout 2 - Another 6 out of 10 workout.. legs (nursing knee issues a little)
  • Leg Curls - 110lbs x 15 x 3
  • Body weight step ups - 20 each side x 1, 26 each side x 1, 26 each side x 1
  • Seated Leg Press (machine) - 270lbs x 30 x 1, 300lbs x 25 x 1
  • Leg Ext. - 120lbs x 15 x 3
  • Bodyweight Hyperextension - 15 x 1, 12 x 1, 10 x 1 (10 sec hold on last rep of each set)
  • Calf Raise (on leg press machine) - 370lbs x 30 x1, 370 lbs x 25 x 1, 370 lbs x 25 x 1
  • Dynamic Laying hip movement (DNS Star) 2 sets 8 each side
  • Banded resistance situps - 20 x 3
1:15pm - Meal 2 - 30 count chik fil a grilled nugs 528 cal, 98g protein, 11g fat
3:00pm - Oikos Greek Yogurt Protein Shake 120 cal, 23g protein, 5 carbs,
4:30pm - Medium Avocado, 6 oz grilled chicken, 1 cup white rice
5:00pm - 3 mile walk with 35lb weight vest 52 min.
6:00pm - Can of Tuna w/ mayo and sweet relish
8:00pm - Well fuck I'm sitting here typing this up and realized I don't have anything... wifes at work... I will probably make a cheesteak with only meat, cheese and grilled peppers/onions....
9:30pm - Cassein Protein shake if needed to keep me from snacking

I realize I need improvement with my log, this took a while. Does anyone have recommendation for apps to help with logging?
Click to expand...
Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, what you shared is 1 day but we need it on mfp
Training, please share actual exercises reps sets and weights, as you go especially get stronger, not just 1 time
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

FunkytownCowboy said:
Quick personal History:
I make up for lack of talent and education by outworking everyone in the business world I operate in and I've inadvertently followed that same mentality in my personal life, including my fitness but with my fitness I realize the mindset may have worked in my 20's/early 30's but not now. Yes being on cycles has improved my mental states in the past and I do want to get back to that but this time using the right tools and just blasting through.

I had bicep tendocis and a torn labrum on my left side from around 2021 through 2024 before it got so bad by arm was numb... Got the survery to fix both and healed up well. Doc said I have arthritis in my shoulders and to lay off heavy lifts but I just can't... I do want to do heavy lifting smart though.

I developed a bakers cyst on my left knee in mid-2024.. They recommended not draining it and god damn if it didn't take about a year for the swelling to go down and be able to get back into full workouts.. I laid off a lot of legs during that span. I did ambilical stem cells in the knee and I do maintenance PRP shots in my knee and ankle.

It's just me and my wife, no kids and I do have a lot of freedom in life. I've spent a lot of free time doing useless shit and coasting through the whole health side of my life by over working to compensate for bad living. I want to see what potential I can have with my fitness. Last year my wife and I started supporting the local Special Olympics Powerlifting program and honestly they give me the inspiration to want to take control of this whole lack of energy thing I've not been able to solve so I pulled my head out of the sand and am hoping I can be that inspiration for others but I gotta start with me.

That's it for all the sappy shit... Iooking forward to posting.
Click to expand...
Outworking is a win :D you work hard to win hard! EVO family supports this, we will get this into a WIN in 2026.

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey @Ohdamn
 
Great introduction welcome to evo
Can tell you from personal experience low iron definitely causes really intense fatigue my levels were at 7 i struggled to get through a day of work and then gym would walk into my house completely exhausted fatigued and fall asleep was really shit
I've since had 2 iron infusions over the last 2 or so months and also taking oral supplements im now starting to feel normal again and hoping my levels stay up
At the lowest point my levels were at 7
 
Sleep:
10:30pm - 6am
Popped my Ambien, can’t sleep without it, and had another shitty night of sleep. Unfortunately per usual lately I woke up at midnight with an intense craving for sweets and smashed a bag of chips and onion dip and guzzled chocolate syrup from the bottle til I felt satiated and went back to bad. Yeah this happens almost every night. Woke up through out night 3 or 4 more times but all in all nothing unusual.
 
FunkytownCowboy said:
Sleep:
10:30pm - 6am
Popped my Ambien, can’t sleep without it, and had another shitty night of sleep. Unfortunately per usual lately I woke up at midnight with an intense craving for sweets and smashed a bag of chips and onion dip and guzzled chocolate syrup from the bottle til I felt satiated and went back to bad. Yeah this happens almost every night. Woke up through out night 3 or 4 more times but all in all nothing unusual.
Click to expand...
You can sleep without ambien? how long have you been on it? @FunkytownCowboy
 
LevButlerov said:
n2guard good pick! and waiting for TD as well, the d3 you use with k2?

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
probiotics?
psyllium husk?
Click to expand...
No real reasoning for my supplement usage lately, I feel no benefits from anything just take them out of habit now.
The only digestive support I take is a tablespoon of psyllium husk every night before bed.
 
Met with my GP today. He's taking over my TRT. I had never paid attention to the exact stuff the clinic was giving me but the test they were giving me had Anastrole in it and he was wondering why they had me on T3/T4, again I never asked questions. He's not giving anything other than Test and he's dropping me down to 120mg/week (he said if I want to pin more frequently it would make sense to keep blood even, just what ya'll been saying). Anyways I'm due for injection on his new protocol this sunday and he'll run every blood test in the world I ask him to, he's running the full iron panel, full electrolyte panel all the other stuff as well, we're just gonna wait til after I get back from vacay before running new bloods. He said I shouldn't feel anything different from removing the anaztrolze and t3/t4 but I can call him anytime and we can adjust. He's a concierge doc and he's been worth every penny. Also got results back from a sleep apnea test and I've got mild apnea, said I stop breathing every 18 mins so going to check on oral guards or CPAP at some point too, on a positive note he said my insurance will pay for the trizepitide now that the apnea is confirmed. More bloodwork came in from my labs on 5/30, attaching the most recent set for reference.

Daily log coming later, hope everyone's having a good day!

Peace
 
FunkytownCowboy said:
Met with my GP today. He's taking over my TRT. I had never paid attention to the exact stuff the clinic was giving me but the test they were giving me had Anastrole in it and he was wondering why they had me on T3/T4, again I never asked questions. He's not giving anything other than Test and he's dropping me down to 120mg/week (he said if I want to pin more frequently it would make sense to keep blood even, just what ya'll been saying). Anyways I'm due for injection on his new protocol this sunday and he'll run every blood test in the world I ask him to, he's running the full iron panel, full electrolyte panel all the other stuff as well, we're just gonna wait til after I get back from vacay before running new bloods. He said I shouldn't feel anything different from removing the anaztrolze and t3/t4 but I can call him anytime and we can adjust. He's a concierge doc and he's been worth every penny. Also got results back from a sleep apnea test and I've got mild apnea, said I stop breathing every 18 mins so going to check on oral guards or CPAP at some point too, on a positive note he said my insurance will pay for the trizepitide now that the apnea is confirmed. More bloodwork came in from my labs on 5/30, attaching the most recent set for reference.

Daily log coming later, hope everyone's having a good day!

Peace
Click to expand...
image.webpimage.webpimage.webpimage.webpimage.webp
 
My first order of gear TD today, unfortunately it’s missing 2 high dollar items. I made these orders before finding evo so not a lab or supplier currently sponsored. It doesn’t seem that difficult to put the right order into a box anyways, submitting ticket with them to hopefully get resolved. Again, I’ve got it for when I want it but plan on waiting to get trt leveled out at this point.
 
FunkytownCowboy said:
Personal info:
Age: 41
Height: 5'9"
Weight: 220lb

Current Situation:
160mg TRT/Week pinned once a week (TRT Clinic)
T3/T4 10.5MCG/40MCG ?!? Idk.... I take what they tell me (TRT Clinic)
2.5mg Tirzepitide pinned once a week (GP)
I first posted in the Bloodwork section of the forum because I've got some issues with high Hemacratic and low Ferritin. I'm starting this log to get to the root of low Ferritin for now because I feel like dog shit. Currently working out twice a day for a few reasons, a) I either work from home, which I can't fucking stand or I'm travelling to different projects throught the Western US in a high stress industry so letting someone else push me through workouts helps me for now b) I believe this low iron thing is causing me serious fatigue so tbh I workout with different trainers one in the morning and one in the afternoon right now because if I don't I feel like I'd never get off my ass to get my workouts in, even though I'm tired all the time I don't sleep well at all. Yes I'm capable of doing it on my own but man I need someone else to bring the mojo and I just hit autopilot to get through my workouts for the time being. Fatigue has been around for a while but I push through by showing up and not thinking about it. I am literally dying sweating like you can't imagine, breathing like a fucking dying bear with a hollow look in my face during any workout right now. It's not me and once I found EVO, just a few weeks ago, I finally saw some hope for regaining my energy. Already getting feedback on some steps to take to level out the bloods before I start any cycle...

PED Experience:
5 or 6 cycles from 20's - 35.... I don't really remember the composition of all of them over the years but once I found Tren I was a believer and I'd say the last 4 probably had Tren
No gear since around 2020
Last cycle in 2020
Genotropin 2iu/day 6 months
Cut Stack 150mg/week EOD 6 weeks
Had some Winny in there I'm sure
This had me pretty close to where I was wanting to be, dream cycle for me at the time.... I was eating whatever I wanted and stayed strong, thick, hard and not ripped ripped was just the right amount of fuckable chubby muscle... anyways

Planned Cycle to consist of:
I'll be waiting to see changes from the blood issues before starting anything but I did already place an order, before finding EVO and am waiting for TD. I ordered a few different things with the idea that I'd figure out what I want to run when the time comes

Supplements:
N2 Guard (waiting for TD)
B-Complex
D-3
Omega 3
Turmeric
ProMix Pre-workout before afternoon workouts
5 hour energy every morning

Goals:
#1 Positive mental state and increase energy levels.
#2 Titty fat and love handles got to go!
#3 Improved breathing ability... you can call it cardio if you want but I'm telling you I do put in work and I'm convinced this iron thing has been holding me back.
#4 I need to stay strong and dense because it just makes my mental state 100x better... I can sacrifice some BF% to stay thick. Just looking for that right combo

Diet History:
Yeah, I'm open to suggestions here. I've never been 100% or even 85% on diet... when I really need to lean out historically I've just jumped into carnivore for 6-8 weeks. I've improved with my eating with the GLP1's but I've lived on chicken wings and queso in the past... Honestly, If I can eat consistently throughout the day the right things then I can do the exact same meal every day for at least a month, it's just that if I forget I'm eating clean then one chip leads to 3 bags.... Anyways some guidance here would be great if possible....

Sleep/Diet/Training log 6/3/2026:
6:30am - Wakeup, take a shit, 5 hour energy
7:00am - Protein Shake (Ghost PB Cereal) add 5g Creatine
7:30am - Workout 1 - This was a 6 out of 10 intensity workout this morning, finished in an hour...
  • Warm up - Forearm Roll Ups 5 lbs x 15
  • Warm up - Band apart pulses medium resistance x 300
  • Warm up - Bodyweight Calf Raises x 300
  • Superset 1 x3 - Cable High Pull 100lbs x 10
  • Superset 1 x3 - Lat Pulldown 130lbs x 10
  • Superset 2 x3 - Iso Incline Press 225lbs x 10
  • Superset 2 x3 - Crossbody Bicep Curls 20lbs x30
  • Superset 3 x3 - Flat Iso Bench 250lbs x 10
  • Superset 3 x3 - Tight Crunches x 50
  • Superset 4 x3 - Half squat Wide Bar Cable Pulls 80lbs x 20
  • Superset 4 x3 - KB Shrugs 50lbs each hand x 25
  • Superset 5 x3 - Tight Crunches x 50
  • Superset 5 x3 - Side lateral raises 20lbs x 10
  • Finisher - Hanging Knee Raises x 50
9:30am - Meal 1 - 5 egg Omelett, 1/4 cup colby jack, a pour of Pace Hot Picante, 4 pieces of bacon, 2 keto bread slices and a small banana... for the first time in my life I looked up the macros... I believe this all totaled up to 680 calories, 48g protein, 32g fat, 43g carbs...
11:30am - Protein Shake/pre-workout
Noon - Workout 2 - Another 6 out of 10 workout.. legs (nursing knee issues a little)
  • Leg Curls - 110lbs x 15 x 3
  • Body weight step ups - 20 each side x 1, 26 each side x 1, 26 each side x 1
  • Seated Leg Press (machine) - 270lbs x 30 x 1, 300lbs x 25 x 1
  • Leg Ext. - 120lbs x 15 x 3
  • Bodyweight Hyperextension - 15 x 1, 12 x 1, 10 x 1 (10 sec hold on last rep of each set)
  • Calf Raise (on leg press machine) - 370lbs x 30 x1, 370 lbs x 25 x 1, 370 lbs x 25 x 1
  • Dynamic Laying hip movement (DNS Star) 2 sets 8 each side
  • Banded resistance situps - 20 x 3
1:15pm - Meal 2 - 30 count chik fil a grilled nugs 528 cal, 98g protein, 11g fat
3:00pm - Oikos Greek Yogurt Protein Shake 120 cal, 23g protein, 5 carbs,
4:30pm - Medium Avocado, 6 oz grilled chicken, 1 cup white rice
5:00pm - 3 mile walk with 35lb weight vest 52 min.
6:00pm - Can of Tuna w/ mayo and sweet relish
8:00pm - Well fuck I'm sitting here typing this up and realized I don't have anything... wifes at work... I will probably make a cheesteak with only meat, cheese and grilled peppers/onions....
9:30pm - Cassein Protein shake if needed to keep me from snacking

I realize I need improvement with my log, this took a while. Does anyone have recommendation for apps to help with logging?


Quick personal History:
I make up for lack of talent and education by outworking everyone in the business world I operate in and I've inadvertently followed that same mentality in my personal life, including my fitness but with my fitness I realize the mindset may have worked in my 20's/early 30's but not now. Yes being on cycles has improved my mental states in the past and I do want to get back to that but this time using the right tools and just blasting through.

I had bicep tendocis and a torn labrum on my left side from around 2021 through 2024 before it got so bad by arm was numb... Got the survery to fix both and healed up well. Doc said I have arthritis in my shoulders and to lay off heavy lifts but I just can't... I do want to do heavy lifting smart though.

I developed a bakers cyst on my left knee in mid-2024.. They recommended not draining it and god damn if it didn't take about a year for the swelling to go down and be able to get back into full workouts.. I laid off a lot of legs during that span. I did ambilical stem cells in the knee and I do maintenance PRP shots in my knee and ankle.

It's just me and my wife, no kids and I do have a lot of freedom in life. I've spent a lot of free time doing useless shit and coasting through the whole health side of my life by over working to compensate for bad living. I want to see what potential I can have with my fitness. Last year my wife and I started supporting the local Special Olympics Powerlifting program and honestly they give me the inspiration to want to take control of this whole lack of energy thing I've not been able to solve so I pulled my head out of the sand and am hoping I can be that inspiration for others but I gotta start with me.

That's it for all the sappy shit... Iooking forward to posting.
Click to expand...

FunkytownCowboy said:
Met with my GP today. He's taking over my TRT. I had never paid attention to the exact stuff the clinic was giving me but the test they were giving me had Anastrole in it and he was wondering why they had me on T3/T4, again I never asked questions. He's not giving anything other than Test and he's dropping me down to 120mg/week (he said if I want to pin more frequently it would make sense to keep blood even, just what ya'll been saying). Anyways I'm due for injection on his new protocol this sunday and he'll run every blood test in the world I ask him to, he's running the full iron panel, full electrolyte panel all the other stuff as well, we're just gonna wait til after I get back from vacay before running new bloods. He said I shouldn't feel anything different from removing the anaztrolze and t3/t4 but I can call him anytime and we can adjust. He's a concierge doc and he's been worth every penny. Also got results back from a sleep apnea test and I've got mild apnea, said I stop breathing every 18 mins so going to check on oral guards or CPAP at some point too, on a positive note he said my insurance will pay for the trizepitide now that the apnea is confirmed. More bloodwork came in from my labs on 5/30, attaching the most recent set for reference.

Daily log coming later, hope everyone's having a good day!

Peace
Click to expand...
Hey mate,

Welcome to Evo. Nice start to your log here.

To me the main thing for you would be to get the low iron sorted.

Your current TRT sounds far from ideal with a once per week dose. Depending on when the bloods were taken relative to the last dose, it looks like lowering the dose makes sense (just from a genuine TRT dose perspective). I'd definitely be dosing at least twice per week as well.

Not sure about two-a-days unless the intensity to fairly low. Pretty easy to overdo it otherwise.
 
FunkytownCowboy said:
No real reasoning for my supplement usage lately, I feel no benefits from anything just take them out of habit now.
The only digestive support I take is a tablespoon of psyllium husk every night before bed.
Click to expand...
what do you mean no reasoning? sorry not following you
 
FunkytownCowboy said:
My first order of gear TD today, unfortunately it’s missing 2 high dollar items. I made these orders before finding evo so not a lab or supplier currently sponsored. It doesn’t seem that difficult to put the right order into a box anyways, submitting ticket with them to hopefully get resolved. Again, I’ve got it for when I want it but plan on waiting to get trt leveled out at this point.
Click to expand...
how did you order from? TD it please
 
FunkytownCowboy said:
Met with my GP today. He's taking over my TRT. I had never paid attention to the exact stuff the clinic was giving me but the test they were giving me had Anastrole in it and he was wondering why they had me on T3/T4, again I never asked questions. He's not giving anything other than Test and he's dropping me down to 120mg/week (he said if I want to pin more frequently it would make sense to keep blood even, just what ya'll been saying). Anyways I'm due for injection on his new protocol this sunday and he'll run every blood test in the world I ask him to, he's running the full iron panel, full electrolyte panel all the other stuff as well, we're just gonna wait til after I get back from vacay before running new bloods. He said I shouldn't feel anything different from removing the anaztrolze and t3/t4 but I can call him anytime and we can adjust. He's a concierge doc and he's been worth every penny. Also got results back from a sleep apnea test and I've got mild apnea, said I stop breathing every 18 mins so going to check on oral guards or CPAP at some point too, on a positive note he said my insurance will pay for the trizepitide now that the apnea is confirmed. More bloodwork came in from my labs on 5/30, attaching the most recent set for reference.

Daily log coming later, hope everyone's having a good day!

Peace
Click to expand...
why dont you do self TRT?
 
FunkytownCowboy said:
Can’t sleep without it. Been on it 20 years now, every night. Can’t turn my mind off
Click to expand...
have you tried melatonin valerian glycine magnesium zinc? we can try to wean off the ambien, that stuff will mess you up long term :D
 
I'm starting to learn I should probably just post pics as thumbnails...

Slept like shit again last night and like I posted, smashed a bag of chips, dip and chocolate syrup last night... Those snacks are not accounted for in those macros.

Training Log
7:30am Workout 1
  • Warm up - 5lb Wrist Roll Ups x 15
  • 300 banded pull aparts med resisance x 300
  • 300 bodyweight calf raises
  • 60 min Cybex Arc Trainer level 8 1 min hill intervals (machine said 1089 cal, Apple watch said 613 cal, I trust neither)
3pm - Workout 2 - 4 Rounds for time - Finished in 31 min 46 sec
  • 6 DL OH Grip @ 255lbs
  • 12 GHB Full Extension
  • 12 Land mine Oblique Twists (6 each side)
  • 50 foot walk OH Barbell with 2 35lb KB's hanging from either side on different resistance bands (Pretty fucking hard)
  • 200m KB Farmer Carry 106 lbs (53lb each hand) Made it 3 rounds without dropping but not the 4
6:30pm - 3 mile walk with 35lb vest 51 min

I've got to work on my log template... I'll get it right. I've felt a surge of motivation the past week, really excited to get these bloods under control. I know based on the input of my log it's hard to tell what the fuck am I actually doing and what's my goal.... Ultimately I need these love handles gone or close to gone, the chest has to come back with more definition and bulk and I need my shoulders and traps to start popping. I realize I'll need to settle on just one thing and focus.... just trying to work through that now. The diet needs to come together and I need get my food prep done, does anyone have a recommendation for a calorie goal?
 
FunkytownCowboy said:
I'm starting to learn I should probably just post pics as thumbnails...

Slept like shit again last night and like I posted, smashed a bag of chips, dip and chocolate syrup last night... Those snacks are not accounted for in those macros.

Training Log
7:30am Workout 1
  • Warm up - 5lb Wrist Roll Ups x 15
  • 300 banded pull aparts med resisance x 300
  • 300 bodyweight calf raises
  • 60 min Cybex Arc Trainer level 8 1 min hill intervals (machine said 1089 cal, Apple watch said 613 cal, I trust neither)
3pm - Workout 2 - 4 Rounds for time - Finished in 31 min 46 sec
  • 6 DL OH Grip @ 255lbs
  • 12 GHB Full Extension
  • 12 Land mine Oblique Twists (6 each side)
  • 50 foot walk OH Barbell with 2 35lb KB's hanging from either side on different resistance bands (Pretty fucking hard)
  • 200m KB Farmer Carry 106 lbs (53lb each hand) Made it 3 rounds without dropping but not the 4
6:30pm - 3 mile walk with 35lb vest 51 min

I've got to work on my log template... I'll get it right. I've felt a surge of motivation the past week, really excited to get these bloods under control. I know based on the input of my log it's hard to tell what the fuck am I actually doing and what's my goal.... Ultimately I need these love handles gone or close to gone, the chest has to come back with more definition and bulk and I need my shoulders and traps to start popping. I realize I'll need to settle on just one thing and focus.... just trying to work through that now. The diet needs to come together and I need get my food prep done, does anyone have a recommendation for a calorie goal?
Click to expand...
lets get these bloods i order and push :D

I think food prep is #1 get to 200 carbs 80 fat 250-270 protein
 
FunkytownCowboy said:
I just mean I’ve been on auto pilot with my supplements for a while, haven’t been taking anything outside of what I’d consider the basics.
Click to expand...
lets add digestive aids to start
 
LevButlerov said:
why dont you do self TRT?
Click to expand...
I thought about it. The past two days is the most knowledge I’ve ever had about it without my head in the sand. My first instinct is that I don’t want to rely on ug sources if the gp is gonna script it however is needed.
 
Last edited:
FunkytownCowboy said:
I thought about it. The past two days is the most knowledge I’ve ever had about it without my head in the sand. My first instinct is that I don’t want to rely on ug sources if the gp is gonna script it however is needed.
Click to expand...
you're better off with self TRT easier life!
 
Feeling good today, glad I took the morning off.

Chest/Tri's today @ 2pm... Attaching post workout meal and post workout pic. Lot to work on here

Btw thanks @SemiFunctionalHuman, your log is great man, borrowing your workout template for a little while.

Workout: (w) - warm up, (f) - to failure
Bench (Barbell)
- Set 1: 135 lbs x 10 (w)
- Set 2: 135 lbs x 10 (w)
- Set 3: 185 lbs x 12
- Set 4: 205 lbs x 10
- Set 5: 215 lbs x 10 (f)

Bodyweight Dips
- Set 1: 20
- Set 2: 18
- Set 3: 20 (f)

Tri Cable Push Down/Incline DB Press (Superset)
- Set 1 Push Down: 50lbs x 21
- Set 1 Inc DB Press: 100lbs x 12 (50lbs each arm)
- Set 2 Push Down: 50lbs x 18
- Set 2 Inc DB Press: 100lbs x 10 (50lbs each arm)
- Set 3 Push Down: 50lbs x 20
- Set 3 Inc DB Press: 100lbs x 10 (50lbs each arm) (f)

Skull Crushers (EZ Curl Bar)
- Set 1: 65 lbs x 16
- Set 2: 65 lbs x 15
- Set 3: 65 lbs x 13 (f)

Standing Lateral Raise (DB's 25lb each arm)
- Set 1: 50 lbs x 12
- Set 2: 50 lbs x 13
- Set 3: 50 lbs x 10

Barbell Ab Rollout
- Set 1: 225 lbs x 13
- Set 2: 225 lbs x 10 (f)
- Set 3: 225 lbs x 10 (f)
 

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FunkytownCowboy said:
Decided to give my body a rest this morning, planning on going hard on a push workout this afternoon anyways. Breakfast logged, feeling good to today!View attachment 243806
Click to expand...
good meal :D
FunkytownCowboy said:
Feeling good today, glad I took the morning off.

Chest/Tri's today @ 2pm... Attaching post workout meal and post workout pic. Lot to work on here

Btw thanks @SemiFunctionalHuman, your log is great man, borrowing your workout template for a little while.

Workout: (w) - warm up, (f) - to failure
Bench (Barbell)
- Set 1: 135 lbs x 10 (w)
- Set 2: 135 lbs x 10 (w)
- Set 3: 185 lbs x 12
- Set 4: 205 lbs x 10
- Set 5: 215 lbs x 10 (f)

Bodyweight Dips
- Set 1: 20
- Set 2: 18
- Set 3: 20 (f)

Tri Cable Push Down/Incline DB Press (Superset)
- Set 1 Push Down: 50lbs x 21
- Set 1 Inc DB Press: 100lbs x 12 (50lbs each arm)
- Set 2 Push Down: 50lbs x 18
- Set 2 Inc DB Press: 100lbs x 10 (50lbs each arm)
- Set 3 Push Down: 50lbs x 20
- Set 3 Inc DB Press: 100lbs x 10 (50lbs each arm) (f)

Skull Crushers (EZ Curl Bar)
- Set 1: 65 lbs x 16
- Set 2: 65 lbs x 15
- Set 3: 65 lbs x 13 (f)

Standing Lateral Raise (DB's 25lb each arm)
- Set 1: 50 lbs x 12
- Set 2: 50 lbs x 13
- Set 3: 50 lbs x 10

Barbell Ab Rollout
- Set 1: 225 lbs x 13
- Set 2: 225 lbs x 10 (f)
- Set 3: 225 lbs x 10 (f)
Click to expand...
strong arms and wide chest :D love your dips!
 
FunkytownCowboy said:
Good day all in all. No fire drills at work and this My Fitness Pal app is really helping me understand food. Will work on zeroing in on macros over the weekend and will start shooting for 200g carbs, 80g fat, 270g protein.

Walked 2 miles with 40lbs on the vest at 6 this evening, finished in 38:52.

12,285 steps

View attachment 244013


​
Click to expand...
protein staying high perfect :D fats are good but start cutting keto bread tbh get normal foods if you can @FunkytownCowboy
 
FunkytownCowboy said:
Feeling good today, glad I took the morning off.

Chest/Tri's today @ 2pm... Attaching post workout meal and post workout pic. Lot to work on here

Btw thanks @SemiFunctionalHuman, your log is great man, borrowing your workout template for a little while.

Workout: (w) - warm up, (f) - to failure
Bench (Barbell)
- Set 1: 135 lbs x 10 (w)
- Set 2: 135 lbs x 10 (w)
- Set 3: 185 lbs x 12
- Set 4: 205 lbs x 10
- Set 5: 215 lbs x 10 (f)

Bodyweight Dips
- Set 1: 20
- Set 2: 18
- Set 3: 20 (f)

Tri Cable Push Down/Incline DB Press (Superset)
- Set 1 Push Down: 50lbs x 21
- Set 1 Inc DB Press: 100lbs x 12 (50lbs each arm)
- Set 2 Push Down: 50lbs x 18
- Set 2 Inc DB Press: 100lbs x 10 (50lbs each arm)
- Set 3 Push Down: 50lbs x 20
- Set 3 Inc DB Press: 100lbs x 10 (50lbs each arm) (f)

Skull Crushers (EZ Curl Bar)
- Set 1: 65 lbs x 16
- Set 2: 65 lbs x 15
- Set 3: 65 lbs x 13 (f)

Standing Lateral Raise (DB's 25lb each arm)
- Set 1: 50 lbs x 12
- Set 2: 50 lbs x 13
- Set 3: 50 lbs x 10

Barbell Ab Rollout
- Set 1: 225 lbs x 13
- Set 2: 225 lbs x 10 (f)
- Set 3: 225 lbs x 10 (f)
Click to expand...
Hell yeah man feel free and thank you. You crushed it today. Keep it up bro!
 
7:30am wake up
8:45am Cardio/core
1 min level 10 elipitical
1 min plank
All the through to 5 min each and then back down to 1 min each. Could not hold plank halfway through the 1st 4 min round but kept alternating to side planks and doing whatever I could just to stay up and keep core engaged

10am Ghost whey protein shake w/5mg creatine

10:55am Breakfast
3 whole eggs, 2 egg white with 1/8 cup colby Jack, pace hot picante, 4 pieces bacon
Swapped out the keto bread for Kodiak oatmeal.
38g carbs, 33g fat, 52g protein
 

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