Approved Log TRT - Testosterone Deca Proviron - Log

[Madmax46]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

 

[Madmax46]

9/24/25 - Push

Incline bench
95lbs - 12 reps
135lbs - 10 reps
145lbs - 7, 4, 4 reps

Nautilus flat bench
3 depth, 6 chair height
90lbs x 12 reps
130lbs x 6 reps
120lbs x 8, 7 reps

Machine pec fly (3rd notch - extra stretch)
100lbs - 12 reps
120lbs - 10 reps
130lbs - 6 reps

Triceps - cable pushdown / ext - light weight 10 reps x 2 sets each

Post work out food below - had 1.5 plates of salmon since kids couldn’t finish it
Norwegian salmon from whole foods
String beans with a little bit of potatoes
Indian style flat bread made with almond flour - it’s very thin
I’m lucky my wife is a very good cook
Handful of almonds

 

[HarleyGuy]

Good start to your log @Madmax46

The mods will come in and give you a template layout to help you provide us more information to get everything dialed in. How old are you? What is your end goal at the moment? That can get us started with more info until you get a template that makes it easier to post everything that's going on for us to help you out.

Welcome to world of EVO logging brother! Happy to have you on here, there's thousands of years of experience on here bro!

 

[Madmax46]

47 yo. At the moment I would like to get leaner.

Workout schedule 6 days/wk
Push, pull, legs, boxing 1hr, conditioning, peloton 45min zone 2. Some days I stack peloton after workout if time permits.
I work nights so I sometimes have to cut my work out short if I didn’t get good sleep, Usually sleep 6-7 hrs per night when working.

 

[Madmax46]

9/2525
Breakfast 3 eggs, rice, coffee w cream.

 

[Madmax46]

Good start to your log @Madmax46

The mods will come in and give you a template layout to help you provide us more information to get everything dialed in. How old are you? What is your end goal at the moment? That can get us started with more info until you get a template that makes it easier to post everything that's going on for us to help you out.

Welcome to world of EVO logging brother! Happy to have you on here, there's thousands of years of experience on here bro!

I had a tesomorelin log last year

 

[LevButlerov]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

Welcome back to logging @Madmax46 ! I followed your other log and happy to see this one go up.

The TRT setup looks solid, test and deca at those doses is a smooth cruise and proviron will give you a leaner harder look, nice timing for the Florida trip. E2 at 58 isn’t crazy with total test that high, dropping the ai down to 0.5mg should keep you from over crushing it.
Acne being under control on accurate is a big win, just keep an eye on hgb since 17.5 is creeping up, maybe donate blood if needed. Low carb push will tighten you up quick at your weight.

9/24/25 - Push

Incline bench
95lbs - 12 reps
135lbs - 10 reps
145lbs - 7, 4, 4 reps

Nautilus flat bench
3 depth, 6 chair height
90lbs x 12 reps
130lbs x 6 reps
120lbs x 8, 7 reps

Machine pec fly (3rd notch - extra stretch)
100lbs - 12 reps
120lbs - 10 reps
130lbs - 6 reps

Triceps - cable pushdown / ext - light weight 10 reps x 2 sets each

Post work out food below - had 1.5 plates of salmon since kids couldn’t finish it
Norwegian salmon from whole foods
String beans with a little bit of potatoes
Indian style flat bread made with almond flour - it’s very thin
I’m lucky my wife is a very good cook
Handful of almonds

Pressing strength is coming along, good volume on incline and following it with machine work and pec flys keeps chest growing even if the numbers feel lighter right now. Triceps pump after ties it together fine. Post workout meal is on point, salmon with beans and a bit of carbs plus extra almonds is perfect recovery food, and having it home cooked like that makes hitting your goals way easier.
do you have food macros? the meals look super tasty though!

 

[LevButlerov]

47 yo. At the moment I would like to get leaner.

Workout schedule 6 days/wk
Push, pull, legs, boxing 1hr, conditioning, peloton 45min zone 2. Some days I stack peloton after workout if time permits.
I work nights so I sometimes have to cut my work out short if I didn’t get good sleep, Usually sleep 6-7 hrs per night when working.

Give it time you'll lean out

 

[Madmax46]

Welcome back to logging @Madmax46 ! I followed your other log and happy to see this one go up.

The TRT setup looks solid, test and deca at those doses is a smooth cruise and proviron will give you a leaner harder look, nice timing for the Florida trip. E2 at 58 isn’t crazy with total test that high, dropping the ai down to 0.5mg should keep you from over crushing it.
Acne being under control on accurate is a big win, just keep an eye on hgb since 17.5 is creeping up, maybe donate blood if needed. Low carb push will tighten you up quick at your weight.

Pressing strength is coming along, good volume on incline and following it with machine work and pec flys keeps chest growing even if the numbers feel lighter right now. Triceps pump after ties it together fine. Post workout meal is on point, salmon with beans and a bit of carbs plus extra almonds is perfect recovery food, and having it home cooked like that makes hitting your goals way easier.
do you have food macros? the meals look super tasty though!

I just try to eat clean - chicken, fish, steak, veggies, fruits, potatoes/rice for carbs. Not exactly sure what food macros are.

 

[LevButlerov]

I just try to eat clean - chicken, fish, steak, veggies, fruits, potatoes/rice for carbs. Not exactly sure what food macros are.

if you want to tighten things up just start tracking portions so you know where protein and carbs are landing, that way you can adjust for your goals without guessing. To track macros you need to get an app like myfitnesspal.

 

[Madmax46]

9/25/25
Squats - to the floor (no belt)
95lbs - 10 reps
115lbs - 10 reps
135lbs - 10 reps
185lbs - 5, 3, 3 reps

Dumbbell Lunges (knees over toes)
-35lbs - 10 steps x 4 sets

Stretch
Post workout protein shake, shower
Post workout meal: salmon, salad, small portion of pasta

 

[Madmax46]

Side note: just came back from a trip to Disney Land with the fam last week so was eating whatever I wanted and just walked for 5 days. My lifts are a bit lower than before I went on the trip.

 

[Madmax46]

9/25/25 weight (right after workout) 181.9lbs

 

[Madmax46]

if you want to tighten things up just start tracking portions so you know where protein and carbs are landing, that way you can adjust for your goals without guessing. To track macros you need to get an app like myfitnesspal.

Maybe at some point in the future

 

[Madmax46]

Working my first shift of my stretch of nights

Lunch
2 chicken breasts w Alfredo sauce (I’ll wipe off most of it) Brussels sprouts

 

[Mobster]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

Age?

 

[Madmax46]

Age?

47yo

 

[HarleyGuy]

I just try to eat clean - chicken, fish, steak, veggies, fruits, potatoes/rice for carbs. Not exactly sure what food macros are.

Check out my log bro. I break down my meals into macros and if you wanna go next level on your goals the secret sauce is in training hard and the showcase is in the macros.

Like I said on the podcast the training builds the muscle and the diet shows them off. Having said that your meals look great and your squats are proper with no cheating which is great to see!

 

[stevesmi]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

rather then go low carbs for the trip. why not do some fasting? 3 days, 5 days, heck even 10 days. that will lean you out ahead of the trip and will be a fun thing to follow @Madmax46

 

[BodyMonster34]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

@Madmax46 bro give you a lot of credit. you doing a low stack. but if you want to look good for florida i say hop on the tren ace now

 

[2Thick]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

this one is looking good if you ask me @Madmax46 keep up the good work. Push that fasted cardio going into your trip.

 

[Madmax46]

rather then go low carbs for the trip. why not do some fasting? 3 days, 5 days, heck even 10 days. that will lean you out ahead of the trip and will be a fun thing to follow @Madmax46

thats too hardcore for me

 

[Madmax46]

Last meal before bed. 3 eggs some rice mixed with onions.
This is my first overnight shift so up for almost 24 hours. Going straight to bed.

 

[Madmax46]

9/26/25 - weight 181.1lbs

 

[Ulter]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

@Madmax46 Sounds like you set up some good goals for 2 weeks. Hopefully, you'll be able to lean up. But deca is not a good one to lean on.

 

[ceo]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

bros thanks for this one. smart choice decreasing the AI. you might not need it with proviron IMO @Madmax46

 

[stevesmi]

thats too hardcore for me

just take it hour by hour. it can be done

 

[ROIDDERS]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

this is a good one man @Madmax46 looking outstanding. you won't go wrong with this

 

[LevButlerov]

Working my first shift of my stretch of nights

Lunch
2 chicken breasts w Alfredo sauce (I’ll wipe off most of it) Brussels sprouts

you order food or you bring with you?

 

[LevButlerov]

9/25/25
Squats - to the floor (no belt)
95lbs - 10 reps
115lbs - 10 reps
135lbs - 10 reps
185lbs - 5, 3, 3 reps

Dumbbell Lunges (knees over toes)
-35lbs - 10 steps x 4 sets

Stretch
Post workout protein shake, shower
Post workout meal: salmon, salad, small portion of pasta

Side note: just came back from a trip to Disney Land with the fam last week so was eating whatever I wanted and just walked for 5 days. My lifts are a bit lower than before I went on the trip.

9/25/25 weight (right after workout) 181.9lbs

Good work getting back into it after the trip, depth on squats looks solid and 185 for working sets beltless is still decent after the break. Lunges with 35s will smoke legs and help get strength back quick. Salmon, salad and pasta is a clean way to refuel, and the weight at 181.9 shows you didn’t lose much from the Disney week, just need a couple sessions to get the lifts climbing again.

 

[HarleyGuy]

@Madmax46 Well done on Disney not having you destroy your progress... that is a win for sure!

 

[Madmax46]

Got a good 8hrs sleep
Breakfast: Culver’s bacon double with no bun , bowl of strawberries

 

[Madmax46]

Lunch: “Cuban” pork stew with jalapeño and one scoop of rice (pork was pretty good)

 

[Madmax46]

@Madmax46 Sounds like you set up some good goals for 2 weeks. Hopefully, you'll be able to lean up. But deca is not a good one to lean on.

Yeah I know, use low deca for the joints and it’s so long acting even if I stop now the ester will be in my system for at least a month

 

[Madmax46]

you order food or you bring with you?

I order from cafeteria - I can always order grilled chicken if there’s nothing I like. I also got some sardines and protein bars stashed.

 

[Ulter]

Yeah I know, use low deca for the joints and it’s so long acting even if I stop now the ester will be in my system for at least a month

yeah that is correct

 

[Madmax46]

3rd meal - 3 eggs scrambled with cheese and strawberries
Climbed 13 flights of stairs at work
Going to take my kid to his swim meet so will skip workout today.

 

[Madmax46]

Ate the cashew w eggs above earlier
Last meal - sardines and 2 cucumbers

 

[Madmax46]

9/27/25 - weight 179.8lbs

 

[HarleyGuy]

9/27/25 - weight 179.8lbs

Weight is coming down low and slow like it should well done. My bad, have not been on the Disney trip yet?

 

[RoySimpson]

9/24/25 - Push

Incline bench
95lbs - 12 reps
135lbs - 10 reps
145lbs - 7, 4, 4 reps

Nautilus flat bench
3 depth, 6 chair height
90lbs x 12 reps
130lbs x 6 reps
120lbs x 8, 7 reps

Machine pec fly (3rd notch - extra stretch)
100lbs - 12 reps
120lbs - 10 reps
130lbs - 6 reps

Triceps - cable pushdown / ext - light weight 10 reps x 2 sets each

Post work out food below - had 1.5 plates of salmon since kids couldn’t finish it
Norwegian salmon from whole foods
String beans with a little bit of potatoes
Indian style flat bread made with almond flour - it’s very thin
I’m lucky my wife is a very good cook
Handful of almonds

@Madmax46 solid work right here bro!

 

[LevButlerov]

Ate the cashew w eggs above earlier
Last meal - sardines and 2 cucumbers

9/27/25 - weight 179.8lbs

3rd meal - 3 eggs scrambled with cheese and strawberries
Climbed 13 flights of stairs at work
Going to take my kid to his swim meet so will skip workout today.

Good meals they look high protein

 

[ballin2504]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

@Madmax46 glad to have ya over here on evo. Nice start to the log. Let see how far you push it man.

 

[Madmax46]

Breakfast (wife didn’t cook but she’s knows I only eat thin crust pizza) I know it’s not low carb

 

[Madmax46]

Lunch - Salisbury steak (basically 2 burger patties) onions and carrots, mushrooms

 

[Madmax46]

Pull 9/28/25

Dumbbell rows
60lbs - 12 reps
70lbs - 10 reps
80lbs - 9 reps
85lbs - 6, 6 reps

Lat pull downs
121lbs - 12 reps
143lbs - 12 reps
148lbs - 6 reps

Reverse cable crossover flys
13lbs - 12, 10, 8, 7 reps

Biceps cables - light 3 x 10 reps

Decline sit-up - 35lbs plate to chest
-Reps 15, 12, 10 reps

Rotator cuff - bands

Stretch

 

[Madmax46]

Post work out meal
1 banana
Strip steak, 2 eggs and peppers
My favorite eggs are below. The yolk is a deep yellow

 

[Madmax46]

Peloton low impact 30 min after eating

Weight 179.9lbs

 

[Noah Wixx]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

This will be a fun one

 

[LevButlerov]

Breakfast (wife didn’t cook but she’s knows I only eat thin crust pizza) I know it’s not low carb

looks fine if you didn't eat the crust

Lunch - Salisbury steak (basically 2 burger patties) onions and carrots, mushrooms

nice tasty

Pull 9/28/25

Dumbbell rows
60lbs - 12 reps
70lbs - 10 reps
80lbs - 9 reps
85lbs - 6, 6 reps

Lat pull downs
121lbs - 12 reps
143lbs - 12 reps
148lbs - 6 reps

Reverse cable crossover flys
13lbs - 12, 10, 8, 7 reps

Biceps cables - light 3 x 10 reps

Decline sit-up - 35lbs plate to chest
-Reps 15, 12, 10 reps

Rotator cuff - bands

Stretch

Solid pull day, dumbbell rows up to 85lbs for sets shows back strength is climbing. Pulldowns into the 140s for clean reps will keep width coming, and reverse flys balance it out with rear delt work. Core and cuff work at the end is smart for stability and longevity.

Post work out meal
1 banana
Strip steak, 2 eggs and peppers
My favorite eggs are below. The yolk is a deep yellow

Peloton low impact 30 min after eating

Weight 179.9lbs

good cardio

 

[Madmax46]

looks fine if you didn't eat the crust

nice tasty

Solid pull day, dumbbell rows up to 85lbs for sets shows back strength is climbing. Pulldowns into the 140s for clean reps will keep width coming, and reverse flys balance it out with rear delt work. Core and cuff work at the end is smart for stability and longevity.



good cardio

I noticed my back strength has increased a lot faster than my chest since being on trt.

 

[LevButlerov]

I noticed my back strength has increased a lot faster than my chest since being on trt.

That's your strong muscle group, work in more push ups and watch your chest pump up

 

[Madmax46]

Breakfast - breaded chicken breast and veggies. Coffee w cream.

 

[LevButlerov]

Breakfast - breaded chicken breast and veggies. Coffee w cream.

Tasty

 

[Madmax46]

That's your strong muscle group, work in more push ups and watch your chest pump up

I’ll add in some pushups at the end, next push day

 

[LevButlerov]

I’ll add in some pushups at the end, next push day

try 5 sets of 20

 

[Madmax46]

Work Lunch and snack: kielbasa and broccoli, can of sardines

 

[Madmax46]

Too sore from push day yesterday to work out
Food intake
Half an apple, handful of pecans, 3 eggs, peppers

Peloton 45 min, zone 2

Small serving Salmon and rice after

Bed

 

[Madmax46]

9/29/25 weight 179.1bs

 

[25homes]

Been on trt for 2 yrs - have titrated dose from 120 - 180/wk. Started deca Jan 2025 (for joint relief - yes it helps a lot) - kept dose 40mg-60mg/wk range

Currently on 140 test/wk, 60 deca/wk
Decreasing anastrozaole from 1mg/wk to 0.5mg/wk. Adding Proviron 50mg/day.
Also on accurate 20mg - 3x/wk -a (running to get 150mg/kg body weight life time dose) acne 100% gone from my face, 95% gone from back, I still get some on my chest and shoulders here and there.

I have a trip to Florida in 2 wks so will go low carb and try to lean up a bit.

Labs drawn last Monday: Total test 2382, estradiol 58, hgb 17.5, everything else pretty normal.

Weight today 183.8lbs
Height 5’10”

Low dose all you need

 

[LevButlerov]

Work Lunch and snack: kielbasa and broccoli, can of sardines

Too sore from push day yesterday to work out
Food intake
Half an apple, handful of pecans, 3 eggs, peppers

Peloton 45 min, zone 2

Small serving Salmon and rice after

Bed

9/29/25 weight 179.1bs

Meals look clean both times how much macros were the whole day?

 

[Madmax46]

Meals look clean both times how much macros were the whole day?

I don’t really keep track

 

[Madmax46]

Breakfast
Mediterranean style chicken and rice with tahini sauce and cucumber salad - homemade

 

[Madmax46]

My wife bought this pistachio chocolate croissant so I couldn’t help myself and ate a small piece (2 bites) - it was really good

 

[Madmax46]

Snack - chicken salad- guessing 1-1.5 chicken breasts

 

[Madmax46]

preworkout out breakfast almond butter with apple
Preworkout energy drink “Cursed stim free” with 5mg creatine

 

[Madmax46]

Conditioning 8/30/25

Heavy bag
-30 sec rest
-1st round warm up
-Boxing 2 x 3:30 min rounds
- Muay Thai 2 x 3:30 min rounds

Clean & Press 95lbs - 5 reps
95lbs - 5 reps
115lbs - 5 reps
125lbs - 3 reps

Rotator cuff

 

[Madmax46]

Post work out meal
Protein shake
Shower
Chicken, a little rice, cucumber salad
Bed

 

[Madmax46]

8/30/25 - weight 179.6lbs

 

[LevButlerov]

Breakfast
Mediterranean style chicken and rice with tahini sauce and cucumber salad - homemade

Small portion I like it

preworkout out breakfast almond butter with apple
Preworkout energy drink “Cursed stim free” with 5mg creatine

You should be training fasted imo @Madmax46

Conditioning 8/30/25

Heavy bag
-30 sec rest
-1st round warm up
-Boxing 2 x 3:30 min rounds
- Muay Thai 2 x 3:30 min rounds

Clean & Press 95lbs - 5 reps
95lbs - 5 reps
115lbs - 5 reps
125lbs - 3 reps

Rotator cuff

Bag work with short rest is solid conditioning, those 3:30 rounds back to back will build lungs fast. Clean and press moving up from 95lbs to 125lbs for reps is good power work to mix in after the striking. Keep that cuff work consistent, shoulders will thank you long term with all the pressing you do.

Post work out meal
Protein shake
Shower
Chicken, a little rice, cucumber salad
Bed

Good pwo meal.

8/30/25 - weight 179.6lbs

We are working @Madmax46

 

[Madmax46]

Breakfast - breaded chicken breast, veggies, a little pasta
Dinner - Mexican style chicken salad bowl

 

[Madmax46]

snack at work: chicken salad same as yesterday
Preworkout out meal: handful cashew, 4 raspberry, small apple w almond butter like yesterday. Caffeine Prework out drink w creatine .

 

[Madmax46]

Boxing
1 min rest
Shadow boxing - 5 min
Heavy bags 3 x 5 min rounds
Double end bag 3 x 5 min rounds

Post work out meal same as yesterday
Protein shake
Shower
Small amount rice, chicken, cucumber salad

 

[Madmax46]

10/1/25 weight - 178.4lbs
I always sweat a lot during boxing workouts

 

[LevButlerov]

Breakfast - breaded chicken breast, veggies, a little pasta
Dinner - Mexican style chicken salad bowl

snack at work: chicken salad same as yesterday
Preworkout out meal: handful cashew, 4 raspberry, small apple w almond butter like yesterday. Caffeine Prework out drink w creatine .

Boxing
1 min rest
Shadow boxing - 5 min
Heavy bags 3 x 5 min rounds
Double end bag 3 x 5 min rounds

Post work out meal same as yesterday
Protein shake
Shower
Small amount rice, chicken, cucumber salad

10/1/25 weight - 178.4lbs
I always sweat a lot during boxing workouts

Weight is holding steady at 178.4 and the food choices are clean, plenty of chicken and lighter carbs around training which fits well with the boxing sessions. Three 5 min rounds on both heavy bag and double end bag is solid work, no wonder you’re sweating heavy each time. The cashews and fruit pre training are a good quick fuel, and the shake plus rice and chicken after keeps recovery covered.

 

[stevesmi]

Breakfast - breaded chicken breast, veggies, a little pasta
Dinner - Mexican style chicken salad bowl

@Madmax46 Perfect example of how to make healthy food that is still delicious. I don't think people realize that you can do both

 

[Madmax46]

Breakfast - salmon, broccolini, a little mashed potato and pasta
Lunch - grilled chicken wrapped with 2 chicken breast, lettuce, bell and banana peppers

 

[Mobster]

Breakfast - breaded chicken breast, veggies, a little pasta
Dinner - Mexican style chicken salad bowl

Just 2 meals?

 

[Madmax46]

Just 2 meals?

Ill eat more lol

 

[ceo]

Breakfast - breaded chicken breast, veggies, a little pasta
Dinner - Mexican style chicken salad bowl

bros you make that yourself? @Madmax46 what sort of breading you using? my wife using coconut flour

 

[ROIDDERS]

Breakfast - breaded chicken breast, veggies, a little pasta
Dinner - Mexican style chicken salad bowl

breaded chicken breast and veggies are on point! i love the pasta as well. get in those carbs @Madmax46

 

[2Thick]

Breakfast - breaded chicken breast, veggies, a little pasta
Dinner - Mexican style chicken salad bowl

@Madmax46 mexican food is A+. it can be made many different ways. and if made right, it is very healthy

 

[Madmax46]

bros you make that yourself? @Madmax46 what sort of breading you using? my wife using coconut flour

My wife does all the cooking. I know how to cook meat on a broiler or grill and eggs

 

[Ulter]

Breakfast - breaded chicken breast, veggies, a little pasta
Dinner - Mexican style chicken salad bowl

i don't see much wrong with 2 meals a day. you don't need to eat the same amount everyday. Mixing it up, is not a bad idea. @Madmax46

 

[Madmax46]

i don't see much wrong with 2 meals a day. you don't need to eat the same amount everyday. Mixing it up, is not a bad idea. @Madmax46

May try this toward the end. This is def doable if I’m busy at work but if it’s not it’s hard.

 

[Madmax46]

Work snack: chicken salad
Preworkout meal: blueberries, rasberrries, small apple, almond butter (I put too much)
Preworkout drink w creatine. I use almond butter from Trader Joe’s.

 

[Madmax46]

Push 10/2/25
Lifts actually went down from last week. I think the 2 days of bag work wore out my shoulders. In hindsight I should’ve done legs today and rested my shoulders.

Incline bench
95lbs - 12 reps
135lbs - 10 reps
145lbs - 5, 4, 4 reps - was really feeling this on my shoulders

Nautilus flat bench
3 depth, 6 chair height
90lbs - 12 reps
120lbs - 8, 7 reps
110lbs - 7 reps

Cables crossover
23lbs - 11, 8, 7 reps

Triceps - pushdown / ext - light

Decline sit ups - 35lbs to chest
15, 12, 6 reps

Rotator cuff - bands

10, 6, 5 pushups - could barely do these

 

[Madmax46]

Post workout meal: salmon, one plumcot - took a pic in case someone wanted to try it. Got it from Whole Foods.

Peloton HIT 15 min after eating

 

[Madmax46]

10/2/25 Weight 177.9lbs

 

[Madmax46]

I got 6 more days - should I add some Tbol? What you guys think?

 

[LevButlerov]

Work snack: chicken salad
Preworkout meal: blueberries, rasberrries, small apple, almond butter (I put too much)
Preworkout drink w creatine. I use almond butter from Trader Joe’s.

Push 10/2/25
Lifts actually went down from last week. I think the 2 days of bag work wore out my shoulders. In hindsight I should’ve done legs today and rested my shoulders.

Incline bench
95lbs - 12 reps
135lbs - 10 reps
145lbs - 5, 4, 4 reps - was really feeling this on my shoulders

Nautilus flat bench
3 depth, 6 chair height
90lbs - 12 reps
120lbs - 8, 7 reps
110lbs - 7 reps

Cables crossover
23lbs - 11, 8, 7 reps

Triceps - pushdown / ext - light

Decline sit ups - 35lbs to chest
15, 12, 6 reps

Rotator cuff - bands

10, 6, 5 pushups - could barely do these

Post workout meal: salmon, one plumcot - took a pic in case someone wanted to try it. Got it from Whole Foods.

Peloton HIT 15 min after eating

10/2/25 Weight 177.9lbs

I got 6 more days - should I add some Tbol? What you guys think?

Shoulders were clearly taxed from the bag work so the drop in pressing strength makes sense, nothing to worry about, just poor timing on muscle recovery. Numbers on incline and flat press still show decent strength at your bodyweight, and finishing with core and band work kept it productive even if presses felt heavy.

At 177.9 lbs and only 6 days left, adding tbol now won’t do much, or even kick in before you’re done. Better to save it for when you’ve got a longer run planned so you can actually get the benefit.

 

[Madmax46]

Shoulders were clearly taxed from the bag work so the drop in pressing strength makes sense, nothing to worry about, just poor timing on muscle recovery. Numbers on incline and flat press still show decent strength at your bodyweight, and finishing with core and band work kept it productive even if presses felt heavy.

At 177.9 lbs and only 6 days left, adding tbol now won’t do much, or even kick in before you’re done. Better to save it for when you’ve got a longer run planned so you can actually get the benefit.

Ill just save the tbol for a future cycle then thanks

 

[LevButlerov]

Ill just save the tbol for a future cycle then thanks

For sure good idea

 

[ceo]

My wife does all the cooking. I know how to cook meat on a broiler or grill and eggs

bros my wife does most cooking yeah

 

[Madmax46]

Breakfast; chicken and veggies - Indian style
Lunch: Grilled chicken wrap (2 breasts) bell peppers, lettuce, banana peppers
Snack: chicken salad
Preworkout: almond flat/wheat flat bread with almond butter, blueberries, raspberries
Preworkout put drink no caffeine w creatine

 

[Madmax46]

Legs 10/3/25

Squats - to the floor (no belt)
95lbs - 10 reps
115lbs - 10 reps
135lbs - 10 reps
185lbs - 7 reps
1095lbs - 5, 5 reps

Dumbbell Lunges (knees over toes)
-35lbs - 10 steps x 4 sets

Stretch

 

[Madmax46]

Post work out meal
Protein shake
Shower
Chicken, little bit of rice and veggies

 

[Madmax46]

10/3/25 - weight 177lbs

 

[Ulter]

May try this toward the end. This is def doable if I’m busy at work but if it’s not it’s hard.

yeah why not. look at OMAD too

 

[Madmax46]

Breakfast Salmon, broccoli
Lunch: Grilled chicken wrap (2 breasts),veggies
Snack: chicken salad
Preworkout: almond flat/wheat flat bread with almond, blue berries, rasberries
Prework out drink w creatine