Approved Log TRT and Deca Cycle - Vegetarian Log

KrisPTofu · Feb 16, 2026

Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

KrisPTofu · Feb 16, 2026

Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

LevButlerov · Feb 16, 2026

KrisPTofu said:
Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

welcome fully to the EVO family

@KrisPTofu you look amazing! lean and tight, good arms, big shoulders, nice abs! for a vegetarian this is hard to do, Big Respect!

are you able to eat eggs? fish? or are you strict?

can you post your bloods please? the paper itself just blur personal info

KrisPTofu said:
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.

can you post some sustanon pics for us? TRT pharma grade gear porn popular on EVO

Training, Cardio
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what 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.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?
and why dont you up creatine to 20grams?
b12 doses?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

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

codezz · Feb 16, 2026

KrisPTofu said:
Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

@KrisPTofu nice start to the log, and great base to start with man!!! Will follow along ur journey

Kopite67 · Feb 16, 2026

KrisPTofu said:
Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

Welcome to Evo brother. Training and diet look solid. Look forward to following your journey along

Trenhead3cc · Feb 16, 2026

Welcome to Evo and logging bro.
Nice start to the log.

With the TRT prescribed by the Dr did you have under lying issues or just have a great Dr lol.
I gather with the sust 250 per week you are splitting the dosages ? And are you running an Ai alongside?

KrisPTofu · Feb 16, 2026

LevButlerov said:
are you able to eat eggs? fish? or are you strict?

Thanks @LevButlerov. I am strict vegetarian, I eat eggs + milk products but no fish. Omega 3s are something I need to be very careful about. I supplement them heavily with algae oil. It's expensive.

LevButlerov said:
can you post your bloods please? the paper itself just blur personal info

My bloods come on this app, and its one or two results per page, take a look below. So, it will be like 20 screenshots to capture everything, probably better if I just type them out. Anything in particular I should post? I'm going to ask for a one pager pdf/paper copy next time.

LevButlerov said:
Training, Cardio
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what 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.

Will do! I'll post a full workout everyday including cardio. I normally do my resistance training and cardio in the morning in the same session, which isn't ideal but I have a baby at home and a pretty full-on schedule with work and everything. Will post Tuesday's diet + exercise later today.

LevButlerov said:
supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?
and why dont you up creatine to 20grams?
b12 doses?

Below is a full list of my current supps.
Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.
Digestion - only ACV. I get a ton of fibre from being vego. Anything specific you recommend here?
I'll up creatine. I read that the benefit it minor above 10grams, but lets give it a go!
No b12 doses. I eat eggs and get my b12 tested. Below is last b12 reading.

LevButlerov said:
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

I'll check out the podcasts!

KrisPTofu · Feb 16, 2026

Trenhead3cc said:
Welcome to Evo and logging bro.
Nice start to the log.

With the TRT prescribed by the Dr did you have under lying issues or just have a great Dr lol.
I gather with the sust 250 per week you are splitting the dosages ? And are you running an Ai alongside?

Hi mate,

TRT was prescribed because I had super low natural test. Started the journey on 125mg per week, which only brought me up to about 15nmol/L. Then moved to 250mg per week, which keeps me in the mid-high 20's nmol/L.

I split the dose 125mg Monday & 125mg Thursday. Seems to keep it nice and stable. I used to split the dose 3x per week but changed to 2x per week and haven't noticed ups or downs.

I do have Arimidex on hand. I take 1mg per week, once per week. Otherwise, my e2 drifts above 200. It keeps it in the high 100's if I take 1mg per week.

Kopite67 · Feb 16, 2026

KrisPTofu said:
Thanks @LevButlerov. I am strict vegetarian, I eat eggs + milk products but no fish. Omega 3s are something I need to be very careful about. I supplement them heavily with algae oil. It's expensive.

My bloods come on this app, and its one or two results per page, take a look below. So, it will be like 20 screenshots to capture everything, probably better if I just type them out. Anything in particular I should post? I'm going to ask for a one pager pdf/paper copy next time.

View attachment 184333

Will do! I'll post a full workout everyday including cardio. I normally do my resistance training and cardio in the morning in the same session, which isn't ideal but I have a baby at home and a pretty full-on schedule with work and everything. Will post Tuesday's diet + exercise later today.

Below is a full list of my current supps.
Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.
Digestion - only ACV. I get a ton of fibre from being vego. Anything specific you recommend here?
I'll up creatine. I read that the benefit it minor above 10grams, but lets give it a go!
No b12 doses. I eat eggs and get my b12 tested. Below is last b12 reading.
View attachment 184336

I'll check out the podcasts!

Great update brother.

LevButlerov · Feb 16, 2026

KrisPTofu said:
Thanks @LevButlerov. I am strict vegetarian, I eat eggs + milk products but no fish. Omega 3s are something I need to be very careful about. I supplement them heavily with algae oil. It's expensive.

My bloods come on this app, and its one or two results per page, take a look below. So, it will be like 20 screenshots to capture everything, probably better if I just type them out. Anything in particular I should post? I'm going to ask for a one pager pdf/paper copy next time.

View attachment 184333

Will do! I'll post a full workout everyday including cardio. I normally do my resistance training and cardio in the morning in the same session, which isn't ideal but I have a baby at home and a pretty full-on schedule with work and everything. Will post Tuesday's diet + exercise later today.

Below is a full list of my current supps.
Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.
Digestion - only ACV. I get a ton of fibre from being vego. Anything specific you recommend here?
I'll up creatine. I read that the benefit it minor above 10grams, but lets give it a go!
No b12 doses. I eat eggs and get my b12 tested. Below is last b12 reading.
View attachment 184336

I'll check out the podcasts!

KrisPTofu said:
Thanks @LevButlerov. I am strict vegetarian, I eat eggs + milk products but no fish. Omega 3s are something I need to be very careful about. I supplement them heavily with algae oil. It's expensive.

what is the reason you became a vegetarian? curious

@KrisPTofu

KrisPTofu said:
My bloods come on this app, and its one or two results per page, take a look below. So, it will be like 20 screenshots to capture everything, probably better if I just type them out. Anything in particular I should post? I'm going to ask for a one pager pdf/paper copy next time.

i see they dont export?

KrisPTofu said:
Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.
Digestion - only ACV. I get a ton of fibre from being vego. Anything specific you recommend here?
I'll up creatine. I read that the benefit it minor above 10grams, but lets give it a go!
No b12 doses. I eat eggs and get my b12 tested. Below is last b12 reading.

creatine should be 20 grams but go up there slowly
i would recommend daily psyllium husk for you 15 grams
1 cap probiotics with each meal as wel

and podcast you sub yet?

stevesmi · Feb 16, 2026

KrisPTofu said:
Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

@KrisPTofu whoever said vegetarian diet 'isn't optimal' is just a meathead. in blue zones 95%+ of their diet is plant based. they eat 1% dairy and less then 5% in protein. so i would say that is pretty damn optimal. will you become a mr. olympia on a vegetarian diet? no, but you will live long and healthy

waggat · Feb 16, 2026

KrisPTofu said:
Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

Hey mate, nice start to your log.

Looks like you got most things sorted out.

Training looks good. Nothing wrong with a bro split! What else do you do on deadlift day other than dead's and abs?

You look really good mate. Big, lean and balanced. I think you have a really good structure and the potential to get really big.

Bring vegetarian isn't much of a disadvantage if you can eat dairy and eggs I reckon.

KrisPTofu said:
Hi mate,

TRT was prescribed because I had super low natural test. Started the journey on 125mg per week, which only brought me up to about 15nmol/L. Then moved to 250mg per week, which keeps me in the mid-high 20's nmol/L.

I split the dose 125mg Monday & 125mg Thursday. Seems to keep it nice and stable. I used to split the dose 3x per week but changed to 2x per week and haven't noticed ups or downs.

I do have Arimidex on hand. I take 1mg per week, once per week. Otherwise, my e2 drifts above 200. It keeps it in the high 100's if I take 1mg per week.

Might be better to split the armidex and take 0.5 twice a week.

KrisPTofu · Feb 17, 2026

LevButlerov said:
what is the reason you became a vegetarian? curious @KrisPTofu

Haha, I'm a big pet guy. Couldn't imagine eating my dog, so the same thought carried over for all other animals. Just made the decision one day about 10 years back and haven't changed since.

LevButlerov said:
i see they dont export?

They do, but they are one result per pdf. Even worse.

LevButlerov said:
creatine should be 20 grams but go up there slowly
i would recommend daily psyllium husk for you 15 grams
1 cap probiotics with each meal as wel

Awesome, I did 10grams creatine today. Will slowly up.
Will buy some psyllium husk. I have some probiotics in the fridge, so will start using those.

KrisPTofu · Feb 17, 2026

stevesmi said:
@KrisPTofu whoever said vegetarian diet 'isn't optimal' is just a meathead. in blue zones 95%+ of their diet is plant based. they eat 1% dairy and less then 5% in protein. so i would say that is pretty damn optimal. will you become a mr. olympia on a vegetarian diet? no, but you will live long and healthy

Long and healthy is the way!

KrisPTofu · Feb 17, 2026

waggat said:
Might be better to split the armidex and take 0.5 twice a week.

Thanks for the advice, I'll do this.

KrisPTofu · Feb 17, 2026

Exercise
Tuesday - Deadlift + Abs day
I warmed up, then completed the below. Once finished I walked on the treadmill, slight incline zone 2 HR for 30 mins.
I work in kgs but added in a lbs converter so all you freedom unit users can see where I'm at.

Diet
Still a little under today but not by much.

Supplements
Increased Creatine to 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.
Adding in psyllium husk 15g per day and probiotics.

Overall
Good day. Excellent gym session this morning. Hit all my numbers so moving up in Deadlifts. First time doing decline crunches, felt really good.

Alice_In_Ironland · Feb 17, 2026

KrisPTofu said:
Thanks @LevButlerov. I am strict vegetarian, I eat eggs + milk products but no fish. Omega 3s are something I need to be very careful about. I supplement them heavily with algae oil. It's expensive.

My bloods come on this app, and its one or two results per page, take a look below. So, it will be like 20 screenshots to capture everything, probably better if I just type them out. Anything in particular I should post? I'm going to ask for a one pager pdf/paper copy next time.

View attachment 184333

Will do! I'll post a full workout everyday including cardio. I normally do my resistance training and cardio in the morning in the same session, which isn't ideal but I have a baby at home and a pretty full-on schedule with work and everything. Will post Tuesday's diet + exercise later today.

Below is a full list of my current supps.
Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.
Digestion - only ACV. I get a ton of fibre from being vego. Anything specific you recommend here?
I'll up creatine. I read that the benefit it minor above 10grams, but lets give it a go!
No b12 doses. I eat eggs and get my b12 tested. Below is last b12 reading.
View attachment 184336

I'll check out the podcasts!

You could add walnuts to your diet for omega 3?

Kopite67 · Feb 17, 2026

KrisPTofu said:
Exercise
Tuesday - Deadlift + Abs day
I warmed up, then completed the below. Once finished I walked on the treadmill, slight incline zone 2 HR for 30 mins.
I work in kgs but added in a lbs converter so all you freedom unit users can see where I'm at.
View attachment 184630

Diet
Still a little under today but not by much.
View attachment 184631
Supplements
Increased Creatine to 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.
Adding in psyllium husk 15g per day and probiotics.

Overall
Good day. Excellent gym session this morning. Hit all my numbers so moving up in Deadlifts. First time doing decline crunches, felt really good.

Great deadlift session bro. Impressive moving 175kg for 5 repairs. All your other lifts are equally as impressive. Getting some decent macros going as well

KrisPTofu · Feb 17, 2026

Kopite67 said:
Great deadlift session bro. Impressive moving 175kg for 5 repairs. All your other lifts are equally as impressive. Getting some decent macros going as well

Thanks bro. Love deadlift and squats day

KrisPTofu · Feb 17, 2026

Alice_In_Ironland said:
You could add walnuts to your diet for omega 3?

Good suggestion. I didnt list it specifically, but in my oats + nuts breakfast, i have 10gram walnuts, 5g macadamias and half a brazil nut. (As recommended by Bryan Johnson for good omega 3 to omega 6 ratio)

Mobster · Feb 17, 2026

On log formatting: I'll often copy and paste then format as required on the page.

waggat · Feb 17, 2026

KrisPTofu said:
Exercise
Tuesday - Deadlift + Abs day
I warmed up, then completed the below. Once finished I walked on the treadmill, slight incline zone 2 HR for 30 mins.
I work in kgs but added in a lbs converter so all you freedom unit users can see where I'm at.
View attachment 184630

Diet
Still a little under today but not by much.
View attachment 184631
Supplements
Increased Creatine to 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.
Adding in psyllium husk 15g per day and probiotics.

Overall
Good day. Excellent gym session this morning. Hit all my numbers so moving up in Deadlifts. First time doing decline crunches, felt really good.

Nice workout mate. 175 for 5 reps on deadlift is good going. Just be careful of your lower back having deadlifts then RDL's then bent over rows.

stevesmi · Feb 17, 2026

KrisPTofu said:
Long and healthy is the way!

Most of my diet is fruits and vegetables. I’ll have a protein maybe once a day usually either fish or some type of high-quality protein, but I’ve done vegetarian before.

ceo · Feb 17, 2026

KrisPTofu said:
Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

bros The bench press is looking fantastic and the cable flies are also looking good. Keep up the good work. I like the dips as well. @KrisPTofu

Ulter · Feb 17, 2026

KrisPTofu said:
Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

Wow you look incredible. @KrisPTofu you are built like an absolute monster. Great start to this log. You're going to have some amazing improvements too.

ROIDDERS · Feb 17, 2026

KrisPTofu said:
Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

@KrisPTofu nice job on the diet. I see nothing wrong with this type of diet. You're getting plenty of protein to have great results.

2Thick · Feb 17, 2026

KrisPTofu said:
Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

I'm not a vegetarian myself but it's good to see someone post a log like this. We don't see too many vegetarian logs and we should because a lot of people follow it. @KrisPTofu

KrisPTofu · Feb 17, 2026

waggat said:
Nice workout mate. 175 for 5 reps on deadlift is good going. Just be careful of your lower back having deadlifts then RDL's then bent over rows.

Do you think I drop the RDLs? I must say my back is very tired after DLs, RDLs, bent over rows.

waggat · Feb 17, 2026

KrisPTofu said:
Do you think I drop the RDLs? I must say my back is very tired after DLs, RDLs, bent over rows.

Hey mate, checking your split, it might be worth moving the bent over rows to your back and bi day. You could then replace them on this day with something that doesn't stress your lower back like a chest supported row. That way you can keep the RDL'S.

KrisPTofu · Feb 17, 2026

waggat said:
Hey mate, checking your split, it might be worth moving the bent over rows to your back and bi day. You could then replace them on this day with something that doesn't stress your lower back like a chest supported row. That way you can keep the RDL'S.

Solid idea. I'll do that

LevButlerov · Feb 17, 2026

KrisPTofu said:
Haha, I'm a big pet guy. Couldn't imagine eating my dog, so the same thought carried over for all other animals. Just made the decision one day about 10 years back and haven't changed since.

fair

lets get your pet posted too

KrisPTofu said:
Awesome, I did 10grams creatine today. Will slowly up.
Will buy some psyllium husk. I have some probiotics in the fridge, so will start using those.

lets ramp it up slowly to 20 every week go up slow

KrisPTofu said:
Exercise
Tuesday - Deadlift + Abs day
I warmed up, then completed the below. Once finished I walked on the treadmill, slight incline zone 2 HR for 30 mins.
I work in kgs but added in a lbs converter so all you freedom unit users can see where I'm at.
View attachment 184630

Diet
Still a little under today but not by much.
View attachment 184631
Supplements
Increased Creatine to 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.
Adding in psyllium husk 15g per day and probiotics.

Overall
Good day. Excellent gym session this morning. Hit all my numbers so moving up in Deadlifts. First time doing decline crunches, felt really good.

yes you need way more fats in the diet, add walnuts for sure here ed to get to about 90-100 @KrisPTofu

KrisPTofu · Feb 17, 2026

LevButlerov said:
yes you need way more fats in the diet, add walnuts for sure here ed to get to about 90-100 @KrisPTofu

I struggle with fats. I'll add some to bump it up. Been pouring a couple teaspoons of olive oil over my dinner just to try to increase it. Will add in some more nuts

LevButlerov · Feb 17, 2026

KrisPTofu said:
I struggle with fats. I'll add some to bump it up. Been pouring a couple teaspoons of olive oil over my dinner just to try to increase it. Will add in some more nuts

easy eat more walnuts that will fix all @KrisPTofu

KrisPTofu · Feb 18, 2026

Exercise
Wednesday - Cardio
5km gentle run with my wife. 5:45mins per km average pace.

Diet
Hungrier than yesterday. Added in 20grams walnuts to up my fats. Also started recording my Omega 3s as fat intake. Felt like I could have eaten more very happily.

Supplements
Creatine 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics + 5g psyllium husk.

@LevButlerov how are you eating this psyllium husk? I mixed 5g with water in my drink bottle, it was pretty grim haha.

Overall
Fine day. Hungrier than normal. Focusing on increasing fat intake. Might need to stop running when on deca, what do you guys suggest?

ballin2504 · Feb 18, 2026

KrisPTofu said:
Reposting because the tables messed up the formatting.

Hey Guys,

Decided to post a log.

I’ve lifted on and off since my teens, been more consistent in the last 4 years or so.

My Stats
34 Years Old
86kgs - 189lbs
14% BF (recent Dexa scan)

Previous Cycles
I’ve been on TRT for about a year, prescribed by my Doctor. It’s Sustanon 250 - 250mg per week.
I’ve completed 2 cycles before, both in 2025:
LGD4033 10mg/day + TRT 250mg/week for 12 weeks - Mid 2025
Masteron E 100mg/week + TRT 250mg/week + Reta 4mg/week for 12 weeks - Late 2025

Plan
Starting 2nd March. I’m planning on completing a lean bulk while on a 12-week cycle of deca + my normal TRT regime (250mg Sus250).
I'm Starting the log 2 weeks early and looking for advice while leading up to starting the bulk.
Just looking to gain general size and strength.
Deca 300mg/week + TRT 250mg/week

Recent Bloods:
Test: 28.9 nmol/L
E2: 198 pmol/L
Cholesterol: 3.0mmol
Triglyceride: 1.1 mmol
HDL: 0.98 mmol
LDL: 1.8mmol
Ratio: 1.84
Creatinine: 118 umol (a little high but I take creatine)
Got more blood results but these are the main ones. Everything came back within range except a little low HDL and E2 was borderline too high.

Exercise
I’m running a hypertrophy bro split. I do 30 mins of cardio every day. Zone 2 walking.
Monday - Chest + Tri
Tuesday - Deadlift + Core
Wednesday - Cardio
Thursday - Shoulders
Friday - Legs + Core
Saturday - Back + Biceps
Sunday - Rest

Today's Exercise

Bench Press 1 x set 5-8 122.5kg
Bench Press 2 x sets 6-10 97.5kg
Incline DB Press 3 x sets 8-12 32.5kg
Cable Fly 3 x sets 12-15 5 machine weight
Weighted Dips 3 x sets 8-12 20kg
Triceps Pushdown 3 x sets 12-15 12 machine weight

Diet
Currently operating about 200cals below maintenance for the last 6 weeks, recovering from a cut.
Vegetarian diet (I know it's not optimal, but this won't change)
Currently 2200 - 2400 cals per day, 180g prot, 250g Carb, 70g fat
Will increase slowly to 3000cals, 200g prot. 370g carb, 80g fat. Then increase if I stop growing.

Today's Food
Banana + Protein Powder 356 cals 47P 30C 5F
Oats, Nuts, Greek Yoghurt 403 cals 20P 48C 17F
Seitan, Cottage Cheese, Salad Sandwich 308 cals 30P 29C 7F
Greek, Oats, Blueberries, Chia Smoothy Bowl 270 cals 20P 37C 5F
Rice, Beans, Fake Mince, Cottage Cheese 686 cals 35P 106C 14F
Casein Protein Pudding 148 cals 24P 6.8C 2.4F
Total 2171 cals 176P 256.8C 50.4F

Daily Supplements
5g Creatine, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar.

Any comments or recommendations are welcome.

@KrisPTofu welcome to the board man! Glad to have you here. I’ll be following along

LevButlerov · Feb 18, 2026

KrisPTofu said:
Exercise
Wednesday - Cardio
5km gentle run with my wife. 5:45mins per km average pace.

Diet
Hungrier than yesterday. Added in 20grams walnuts to up my fats. Also started recording my Omega 3s as fat intake. Felt like I could have eaten more very happily.
View attachment 185112

Supplements
Creatine 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics + 5g psyllium husk.

@LevButlerov how are you eating this psyllium husk? I mixed 5g with water in my drink bottle, it was pretty grim haha.

Overall
Fine day. Hungrier than normal. Focusing on increasing fat intake. Might need to stop running when on deca, what do you guys suggest?

Steady training

but your protein I wish we can do eggs, how about egg whites? @KrisPTofu
why stopping the deca?

LevButlerov · Feb 18, 2026

KrisPTofu said:
@LevButlerov how are you eating this psyllium husk? I mixed 5g with water in my drink bottle, it was pretty grim haha.

you need to mix 1 tbps with big cup of water and drink it fast then another cup after

not in drink lol

KrisPTofu · Feb 18, 2026

LevButlerov said:
you need to mix 1 tbps with big cup of water and drink it fast then another cup after not in drink lol

Oh haha, ill give that a go.

KrisPTofu · Feb 18, 2026

LevButlerov said:
Steady training but your protein I wish we can do eggs, how about egg whites? @KrisPTofu
why stopping the deca?

I can eat eggs and i do.
Just havent had any this week.

LevButlerov · Feb 18, 2026

KrisPTofu said:
I can eat eggs and i do.
Just havent had any this week.

can we start adding them daily?

KrisPTofu · Feb 19, 2026

LevButlerov said:
can we start adding them daily?

Not sure about daily, but I'll start adding them!

Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below, walked on the treadmill for 30 mins, zone 2 HR, slight incline. Absolutely no knee/leg movement in my OHPs.

Diet
Focusing on more fat today.

Supplements
Creatine 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics + 5g psyllium husk.

Overall
Good day today, wasn't hungry like yesterday. Felt good with higher fat content I've been eating.

Tiger Salman Khan · Feb 19, 2026

KrisPTofu said:
Not sure about daily, but I'll start adding them!

Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below, walked on the treadmill for 30 mins, zone 2 HR, slight incline. Absolutely no knee/leg movement in my OHPs.
View attachment 185767

Diet
Focusing on more fat today.
View attachment 185768

Supplements
Creatine 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics + 5g psyllium husk.

Overall
Good day today, wasn't hungry like yesterday. Felt good with higher fat content I've been eating.

@KrisPTofu bro you are doing amazing....keep going.......

LevButlerov · Feb 19, 2026

KrisPTofu said:
Not sure about daily, but I'll start adding them!

Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below, walked on the treadmill for 30 mins, zone 2 HR, slight incline. Absolutely no knee/leg movement in my OHPs.
View attachment 185767

Diet
Focusing on more fat today.
View attachment 185768

Supplements
Creatine 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics + 5g psyllium husk.

Overall
Good day today, wasn't hungry like yesterday. Felt good with higher fat content I've been eating.

daily not required but every few days would be nice

i still dont see eggs can you add? @KrisPTofu

KrisPTofu · Feb 20, 2026

Today's Log
Exercise
Friday - Legs + Core
Warmed up, completed the below, ran out of time this morning so no walking on treadmill and had to cut things a bit short.

Diet
Some eggs for you @LevButlerov

Supplements
Creatine 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics + 5g psyllium husk.

Overall
Good day, bit unfortunate that I couldn't finish my full workout, but almost got there.

LevButlerov · Feb 20, 2026

KrisPTofu said:
Today's Log
Exercise
Friday - Legs + Core
Warmed up, completed the below, ran out of time this morning so no walking on treadmill and had to cut things a bit short.
View attachment 186448

Diet
Some eggs for you @LevButlerov
View attachment 186449

Supplements
Creatine 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics + 5g psyllium husk.

Overall
Good day, bit unfortunate that I couldn't finish my full workout, but almost got there.

perfect

thank you for adding eggs, I hate to be push but want to see you clean grow! love to see you recomp nicely here @KrisPTofu

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

Trenhead3cc · Feb 20, 2026

Are you recording your workouts into a book then putting them into a spreadsheet?

Dreamer · Feb 20, 2026

KrisPTofu said:
Today's Log
Exercise
Friday - Legs + Core
Warmed up, completed the below, ran out of time this morning so no walking on treadmill and had to cut things a bit short.
View attachment 186448

Diet
Some eggs for you @LevButlerov
View attachment 186449

Supplements
Creatine 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics + 5g psyllium husk.

Overall
Good day, bit unfortunate that I couldn't finish my full workout, but almost got there.

Nice clean food and solid training

waggat · Feb 20, 2026

KrisPTofu said:
Not sure about daily, but I'll start adding them!

Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below, walked on the treadmill for 30 mins, zone 2 HR, slight incline. Absolutely no knee/leg movement in my OHPs.
View attachment 185767

Diet
Focusing on more fat today.
View attachment 185768

Supplements
Creatine 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics + 5g psyllium husk.

Overall
Good day today, wasn't hungry like yesterday. Felt good with higher fat content I've been eating.

Nice shoulder workout mate. 70kg on barbell press is solid work.

KrisPTofu said:
Today's Log
Exercise
Friday - Legs + Core
Warmed up, completed the below, ran out of time this morning so no walking on treadmill and had to cut things a bit short.
View attachment 186448

Diet
Some eggs for you @LevButlerov
View attachment 186449

Supplements
Creatine 10g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics + 5g psyllium husk.

Overall
Good day, bit unfortunate that I couldn't finish my full workout, but almost got there.

155kg back squats is crazy good mate!

Pretty good macros on both days. Fat to 80g and I reckon your set.

KrisPTofu · Feb 21, 2026

Trenhead3cc said:
Are you recording your workouts into a book then putting them into a spreadsheet?

Na I record straight onto the spreadsheet, on my phone, using Google Sheets.

KrisPTofu · Feb 21, 2026

waggat said:
Nice shoulder workout mate. 70kg on barbell press is solid work.

155kg back squats is crazy good mate!

Pretty good macros on both days. Fat to 80g and I reckon your set.

Thanks mate, I'll up the fats to 80!

KrisPTofu · Feb 21, 2026

Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

willipede · Feb 21, 2026

Nice work brother, really keen to see more about your vegetarian diet. From time to time I will get vegetarian or vegan clients so its always good to see what others do with their nutrition.

Got any meal pics?

waggat · Feb 21, 2026

KrisPTofu said:
Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.
View attachment 186969

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.
View attachment 186968

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

Perfect back and bi workout for me mate!

Nice work rocking 20 reps BW pull-ups!

Trenhead3cc · Feb 21, 2026

KrisPTofu said:
Na I record straight onto the spreadsheet, on my phone, using Google Sheets.

Didn’t know that was even a thing! Thats cool

LevButlerov · Feb 21, 2026

KrisPTofu said:
Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.
View attachment 186969

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.
View attachment 186968

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

pull ups good start really big win

@KrisPTofu i love those! but not seeing eggs

KrisPTofu · Feb 22, 2026

Today's Log
Exercise
Sunday - Rest Day.
Decent number of steps + working in the garden all day moving around woodchip

Diet
Pushed fat up to 80 grams today, lots of olive oil + walnuts. Very hungry all day. Overachieved the Cals and could have kept going.

No eggs today @LevButlerov, went to the shop to pick up a tray tonight, so next week will include more eggs.

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Very hungry today. Looking forward to starting the bulk with Deca in a week's time.

KrisPTofu · Feb 22, 2026

willipede said:
Nice work brother, really keen to see more about your vegetarian diet. From time to time I will get vegetarian or vegan clients so its always good to see what others do with their nutrition.

Got any meal pics?

I don't have meal pics, but I'll get some for you mate. Not the most artistic on that front, but I'll grab some pics for you over the next couple days.

Mobster · Feb 22, 2026

KrisPTofu said:
Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.
View attachment 186969

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.
View attachment 186968

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

That's all we want

stevesmi · Feb 22, 2026

KrisPTofu said:
Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.
View attachment 186969

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.
View attachment 186968

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

@KrisPTofu proud of you man. This is a great layout. The diet looks fantastic. Keep it up.

ceo · Feb 22, 2026

KrisPTofu said:
Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.
View attachment 186969

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.
View attachment 186968

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

Bros, no doubt that she is looking solid. I like the banana and the blueberries. That's my favorite mix. @KrisPTofu

Ulter · Feb 22, 2026

KrisPTofu said:
Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.
View attachment 186969

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.
View attachment 186968

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

Tremendous job on the different exercises. @KrisPTofu I like to start some of my workouts as well with pull-ups. Weighted pull-ups is no joke at all. A lot of people can't even do one.

ROIDDERS · Feb 22, 2026

KrisPTofu said:
Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.
View attachment 186969

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.
View attachment 186968

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

@KrisPTofu good job on the different exercises you're putting together. I like the bicep curls and easy bar curls. Those are really good stacked.

2Thick · Feb 22, 2026

KrisPTofu said:
Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.
View attachment 186969

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.
View attachment 186968

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

I really enjoy reading through your foods that you're taking in. Seems like a good balanced diet. You've got a good amount of fruits and vegetables in there. Not just green vegetables, but also potatoes. @KrisPTofu

HarleyGuy · Feb 22, 2026

KrisPTofu said:
Today's Log
Exercise
Sunday - Rest Day.
Decent number of steps + working in the garden all day moving around woodchip

Diet
Pushed fat up to 80 grams today, lots of olive oil + walnuts. Very hungry all day. Overachieved the Cals and could have kept going.
View attachment 187302
No eggs today @LevButlerov, went to the shop to pick up a tray tonight, so next week will include more eggs.

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Very hungry today. Looking forward to starting the bulk with Deca in a week's time.

Welcome @KrisPTofu! I just got caught up on your log and you're a quick starter out of the gate the log looks great! Your meals are really well accounted for.

KrisPTofu said:
Creatine 10g - increasing to 15 on Monday

This is a smart move

KrisPTofu said:
5g psyllium husk

Have you thought about trying 10g with 5g spread out twice during the day?

KrisPTofu said:
Looking forward to starting the bulk with Deca in a week's time

What dose are you considering? This will be a great addition with your goals.

Looking forward to following your log bro!

LevButlerov · Feb 22, 2026

KrisPTofu said:
Today's Log
Exercise
Sunday - Rest Day.
Decent number of steps + working in the garden all day moving around woodchip

Diet
Pushed fat up to 80 grams today, lots of olive oil + walnuts. Very hungry all day. Overachieved the Cals and could have kept going.
View attachment 187302
No eggs today @LevButlerov, went to the shop to pick up a tray tonight, so next week will include more eggs.

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Very hungry today. Looking forward to starting the bulk with Deca in a week's time.

good day today

good you got eggs lets try to add at least 5 per day, deal?

@KrisPTofu

KrisPTofu · Feb 23, 2026

LevButlerov said:
good day today good you got eggs lets try to add at least 5 per day, deal? @KrisPTofu

Haha not going to happen, sorry mate. I prefer my vegetable protein. But I'll get in 5 eggs per week!

KrisPTofu · Feb 23, 2026

Today's Log
Exercise
Monday - Chest + Triceps

Diet

Supplements
Creatine 15g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk split into 2.

Overall
Quite tired today and still hungry. Was a bit of a struggle getting up for the gym. 1 Week to go before starting Deca.

Weekly Photos

@willipede some meal pics for you. Nothing too exciting.

KrisPTofu · Feb 23, 2026

HarleyGuy said:
Have you thought about trying 10g with 5g spread out twice during the day?

Hey mate, I saw this comment this morning so gave it a go today. Worked alright!

HarleyGuy said:
What dose are you considering? This will be a great addition with your goals.

300mg Deca, 250mg Test

willipede · Feb 23, 2026

Nice bro, meals look good and physique is great

How is that quorn mince? Looks interesting, I looked into it, mycoprotein (mushroom/fungi protein)

Also regarding the deca, I personally would stick with NPP especially on a shorter cycle like that, plus the added benefits of be able to easily increase/decrease dosage. Especially if you havent used nandrolone before

LevButlerov · Feb 23, 2026

KrisPTofu said:
Haha not going to happen, sorry mate. I prefer my vegetable protein. But I'll get in 5 eggs per week!

how about 3 eggs per day?

I'm trying lol @KrisPTofu

LevButlerov · Feb 23, 2026

KrisPTofu said:
Today's Log
Exercise
Monday - Chest + Triceps
View attachment 187968

Diet
View attachment 187976

Supplements
Creatine 15g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk split into 2.

Overall
Quite tired today and still hungry. Was a bit of a struggle getting up for the gym. 1 Week to go before starting Deca.

Weekly Photos
View attachment 187984
View attachment 187985
@willipede some meal pics for you. Nothing too exciting.
View attachment 187980

View attachment 187981
View attachment 187983

the meals do look amazing

I see the egg in there perfect! @KrisPTofu all I have to do is convince you do add 2 more

I know I'm bad

KrisPTofu · Feb 23, 2026

willipede said:
How is that quorn mince? Looks interesting, I looked into it, mycoprotein (mushroom/fungi protein)

Yeah its alright. Its a bit softer/spongier than normal mince, doesnt fry up as well. But when you mix it into a sauce its all good. I have non-vego friends who say they cant notice the difference if its mixed into a sauce. But i think you can with the texture. Taste is similar... from what i remember.

willipede said:
Also regarding the deca, I personally would stick with NPP especially on a shorter cycle like that, plus the added benefits of be able to easily increase/decrease dosage. Especially if you havent used nandrolone before

I tried really hard to source some NPP, but i couldnt find a good source where I am. Had to go with Deca. Already bought it and got it tested.

KrisPTofu · Feb 23, 2026

LevButlerov said:
@KrisPTofu all I have to do is convince you do add 2 more I know I'm bad

Haha no shame in trying mate!

RoySimpson · Feb 23, 2026

KrisPTofu said:
Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.
View attachment 186969

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.
View attachment 186968

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

@KrisPTofu Awesome work bro! Great update!

willipede · Feb 23, 2026

KrisPTofu said:
Yeah its alright. Its a bit softer/spongier than normal mince, doesnt fry up as well. But when you mix it into a sauce its all good. I have non-vego friends who say they cant notice the difference if its mixed into a sauce. But i think you can with the texture. Taste is similar... from what i remember.

I tried really hard to source some NPP, but i couldnt find a good source where I am. Had to go with Deca. Already bought it and got it tested.

Nice bro, yeah I thought that might be the case, alot harder to mimic the texture of meat.

Fair enough bro w/ deca, if thats the case id maybe start a bit lower with the deca maybe 200 and that will be a good indicator if you tolerate it, just make sure to keep e2 in range

Clearance is ~8 weeks for the deca

You can always run more on the next cycle if you it works well with you

LevButlerov · Feb 23, 2026

KrisPTofu said:
Haha no shame in trying mate!

I always will be lol

KrisPTofu · Feb 23, 2026

willipede said:
Fair enough bro w/ deca, if thats the case id maybe start a bit lower with the deca maybe 200 and that will be a good indicator if you tolerate it, just make sure to keep e2 in range

Yeah this is actually a solid idea.

I've seen a lot of doses on Evo around the 200 - 300 mark. Im always keen to take things on the lighter side

KrisPTofu · Feb 24, 2026

Today's Log
Exercise
Tuesday - Back and Core
Warmed up, completed the below. Pushed up to 180kg deadlift but only achieved 3 reps. After workout walked 30 mins on treadmill, zone 2 HR.

Diet
Over exceeded calories & carbs today. Ate too many carbs earlier in the day.

Supplements
Creatine 15 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Was quite hungry today and ended up overeating a bit. Otherwise, a good day.

LevButlerov · Feb 24, 2026

KrisPTofu said:
Today's Log
Exercise
Tuesday - Back and Core
Warmed up, completed the below. Pushed up to 180kg deadlift but only achieved 3 reps. After workout walked 30 mins on treadmill, zone 2 HR.
View attachment 188560

Diet
Over exceeded calories & carbs today. Ate too many carbs earlier in the day.
View attachment 188574

Supplements
Creatine 15 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Was quite hungry today and ended up overeating a bit. Otherwise, a good day.

steady again

but on the deads can you pull of a bigger drop set? just slow @KrisPTofu
1 egg in today thats a start

hows 15 grams creatine? you ready to go up?

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

Dreamer · Feb 24, 2026

KrisPTofu said:
Today's Log
Exercise
Tuesday - Back and Core
Warmed up, completed the below. Pushed up to 180kg deadlift but only achieved 3 reps. After workout walked 30 mins on treadmill, zone 2 HR.
View attachment 188560

Diet
Over exceeded calories & carbs today. Ate too many carbs earlier in the day.
View attachment 188574

Supplements
Creatine 15 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Was quite hungry today and ended up overeating a bit. Otherwise, a good day.

I like your supp list, very well put together

KrisPTofu · Feb 24, 2026

LevButlerov said:
steady again but on the deads can you pull of a bigger drop set? just slow @KrisPTofu
1 egg in today thats a start
hows 15 grams creatine? you ready to go up?

Hey mate, what do you mean by pull a bigger drop set? Should i add mire weight in the back off sets? What would you recommend with a top set of 180kg? Really keen for some pointers here.

Increased to 15g creatine on Monday. Will boost to 20g on Friday. Its going good. Havent noticed a difference yet.

ballin2504 · Feb 24, 2026

KrisPTofu said:
Today's Log
Exercise
Saturday - Back + Biceps
Warmed up, completed the below. Caught up on some core work that I missed yesterday. Followed it with 30mins on treadmill, walking, HR zone 2.
View attachment 186969

Diet
Will try to push fat up to 80 over the next few days. Add in some more nuts and olive oil where I can.
View attachment 186968

Supplements
Creatine 10g - increasing to 15 on Monday, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Good day.

@KrisPTofu Great update man. Keep it up.

LevButlerov · Feb 24, 2026

KrisPTofu said:
Hey mate, what do you mean by pull a bigger drop set? Should i add mire weight in the back off sets? What would you recommend with a top set of 180kg? Really keen for some pointers here.

Increased to 15g creatine on Monday. Will boost to 20g on Friday. Its going good. Havent noticed a difference yet.

I would do like 30-40 reps to drop set to see how you do

lets do 20 grams creatine

waggat · Feb 24, 2026

KrisPTofu said:
Today's Log
Exercise
Monday - Chest + Triceps
View attachment 187968

Diet
View attachment 187976

Supplements
Creatine 15g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk split into 2.

Overall
Quite tired today and still hungry. Was a bit of a struggle getting up for the gym. 1 Week to go before starting Deca.

Weekly Photos
View attachment 187984
View attachment 187985
@willipede some meal pics for you. Nothing too exciting.
View attachment 187980

View attachment 187981
View attachment 187983

Hey mate, a few things here.

Firstly, you're pretty jacked hey! Big arms and quads in particular!

Secondly, those meals look awesome!

And finally, really good looking chest and tri workout! Looking strong on bench with 100 on the back-off sets.

LevButlerov said:
how about 3 eggs per day? I'm trying lol @KrisPTofu

Let's settle on two per day. Would be perfect

KrisPTofu said:
Today's Log
Exercise
Tuesday - Back and Core
Warmed up, completed the below. Pushed up to 180kg deadlift but only achieved 3 reps. After workout walked 30 mins on treadmill, zone 2 HR.
View attachment 188560

Diet
Over exceeded calories & carbs today. Ate too many carbs earlier in the day.
View attachment 188574

Supplements
Creatine 15 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 5g psyllium husk.

Overall
Was quite hungry today and ended up overeating a bit. Otherwise, a good day.

Nice looking back workout as well here mate. Repping 180 is impressive.

KrisPTofu said:
Hey mate, what do you mean by pull a bigger drop set? Should i add mire weight in the back off sets? What would you recommend with a top set of 180kg? Really keen for some pointers here.

Increased to 15g creatine on Monday. Will boost to 20g on Friday. Its going good. Havent noticed a difference yet.

I dunno hey.... Deadlift is the one exercise I wouldn't want to really use any intensity modifiers like drop sets on. I'm also not a fan of high reps dead's.

R.AP · Feb 24, 2026

waggat said:
Hey mate, a few things here.

Firstly, you're pretty jacked hey! Big arms and quads in particular!

Secondly, those meals look awesome!

And finally, really good looking chest and tri workout! Looking strong on bench with 100 on the back-off sets.

Let's settle on two per day. Would be perfect

Nice looking back workout as well here mate. Repping 180 is impressive.

I dunno hey.... Deadlift is the one exercise I wouldn't want to really use any intensity modifiers like drop sets on. I'm also not a fan of high reps dead's.

Seconded. Stimulus to fatigue on the big movements is high. They're staples, for sure, but not the sort of thing you want to be leveraging too hard. I grew my hammies this off-season with a SINGLE set of AMRAP RDLs, following standing hammy curls. Hit the heavy compounds once or twice, and hit em hard. That's all you need.

KrisPTofu · Feb 25, 2026

LevButlerov said:
I would do like 30-40 reps to drop set to see how you do

30 - 40 reps of deadlifts? In a single set?

KrisPTofu · Feb 25, 2026

Today's Log
Exercise
Wednesday - Cardio
8km run with my wife and baby (in pram/stroller) this morning. Slow pace but good cardio.

Diet
Not as hungry today, slightly below calorie goal of 2400, but made up for overachieving that goal yesterday.

Supplements
Creatine 15 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

@LevButlerov Upping to 20g Creatine tomorrow!

Overall
Happy with intake today. Upping Creatine tomorrow and will start to increase calories over the weekend getting ready for Deca to start on Monday.

Altered the plan for the Deca dose to 200mg (down from 300mg) with 250mg TRT Sus250 dose.

LevButlerov · Feb 25, 2026

KrisPTofu said:
30 - 40 reps of deadlifts? In a single set?

yes but very low weight

LevButlerov · Feb 25, 2026

KrisPTofu said:
Today's Log
Exercise
Wednesday - Cardio
8km run with my wife and baby (in pram/stroller) this morning. Slow pace but good cardio.

Diet
Not as hungry today, slightly below calorie goal of 2400, but made up for overachieving that goal yesterday.
View attachment 189258

Supplements
Creatine 15 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

@LevButlerov Upping to 20g Creatine tomorrow!

Overall
Happy with intake today. Upping Creatine tomorrow and will start to increase calories over the weekend getting ready for Deca to start on Monday.

Altered the plan for the Deca dose to 200mg (down from 300mg) with 250mg TRT Sus250 dose.

Good to see food steady

waiting for new creatine dose @KrisPTofu

KrisPTofu · Feb 26, 2026

Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below. 30 mins on treadmill, zone 2 HR

Diet

Supplements
Creatine 20 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

Overall
Increased Creatine to 20gs split of 4 doses throughout the day.

LevButlerov · Feb 26, 2026

KrisPTofu said:
Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below. 30 mins on treadmill, zone 2 HR
View attachment 189751

Diet
View attachment 189752

Supplements
Creatine 20 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

Overall
Increased Creatine to 20gs split of 4 doses throughout the day.

protein still low but it's ok

@KrisPTofu am i going to convince you to do 2 eggs?

please!

Mobster · Feb 27, 2026

KrisPTofu said:
Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below. 30 mins on treadmill, zone 2 HR
View attachment 189751

Diet
View attachment 189752

Supplements
Creatine 20 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

Overall
Increased Creatine to 20gs split of 4 doses throughout the day.

Volume looks good.

Why 20g creatine?

stevesmi · Feb 27, 2026

KrisPTofu said:
Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below. 30 mins on treadmill, zone 2 HR
View attachment 189751

Diet
View attachment 189752

Supplements
Creatine 20 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

Overall
Increased Creatine to 20gs split of 4 doses throughout the day.

@KrisPTofu amazing work on this. One of the things on your diet that I really like is all the fruits and vegetables that you're getting. I don't know why people are so allergic to those. They are great for the body.

ceo · Feb 27, 2026

KrisPTofu said:
Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below. 30 mins on treadmill, zone 2 HR
View attachment 189751

Diet
View attachment 189752

Supplements
Creatine 20 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

Overall
Increased Creatine to 20gs split of 4 doses throughout the day.

Bros, the diet looks fantastic and I like the training session. I like how you are hitting generally three sets per exercise. @KrisPTofu

Ulter · Feb 27, 2026

Good job talking about how you're warming up and good job talking about your treadmill. @KrisPTofu a little bit of extra things, like warming up and cardio, goes a long way to your long-term success.

KrisPTofu said:
Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below. 30 mins on treadmill, zone 2 HR
View attachment 189751

Diet
View attachment 189752

Supplements
Creatine 20 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

Overall
Increased Creatine to 20gs split of 4 doses throughout the day.

ROIDDERS · Feb 27, 2026

@KrisPTofu you are going to love these results if you keep this consistency. That's what I like to see and you're going to continue improving. The training and the diet look phenomenal.

KrisPTofu said:
Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below. 30 mins on treadmill, zone 2 HR
View attachment 189751

Diet
View attachment 189752

Supplements
Creatine 20 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

Overall
Increased Creatine to 20gs split of 4 doses throughout the day.

2Thick · Feb 27, 2026

KrisPTofu said:
Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below. 30 mins on treadmill, zone 2 HR
View attachment 189751

Diet
View attachment 189752

Supplements
Creatine 20 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

Overall
Increased Creatine to 20gs split of 4 doses throughout the day.

Would love to see some pictures of all the yummy food that you're eating and also maybe some pictures of the equipment you're using at the gym. That would be cool if you can. @KrisPTofu

ballin2504 · Feb 27, 2026

KrisPTofu said:
Today's Log
Exercise
Thursday - Shoulders
Warmed up, completed the below. 30 mins on treadmill, zone 2 HR
View attachment 189751

Diet
View attachment 189752

Supplements
Creatine 20 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

Overall
Increased Creatine to 20gs split of 4 doses throughout the day.

@KrisPTofu nice solid update man. Looks like it’s going well.

KrisPTofu · Feb 28, 2026

Mobster said:
Why 20g creatine?

Hey mate, Levbuterol recommended 20g creatine, thought I would give it a go. Havent noticed a difference yet but i've only been running 20g for a few days now.

KrisPTofu · Feb 28, 2026

Yesterday's Log - Forgot to post
Exercise
Friday - Legs + Core
Warmed up, completed the below. 30 mins on treadmill, zone 2 HR. trying to fix a bit of an imbalance in power from left to right leg, so added in Single Leg Squats to try even those out.

Diet
Had mates over for dinner, tracked it well with some homemade pizza. I add extra gluten into the dough and use lots of low fat mozz to up the protein content. Increasing calories as getting ready to start bulk. Protein Bars are not normal for me, but needed something on the go.

Supplements
Creatine 20 g, Omega 3 capsules (algae), CoQ10, NAC, Magnesium, Potassium, Bergamot Extract, Astragalus Root, general electrolytes, Apple Cider Vinegar, probiotics, 10g psyllium husk, split in 2 doses.

Overall
Fine day.

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