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This log will cover my pre-cycle training and diet (the next 2-3 months) followed by my training and diet log for my first cycle (Low dose of Cypionate to gauge how my body reacts). The next 8-12 weeks (before cycle) I will be cutting while on Cardarine (from Umbrella Labs). Starting April 21st I'll start a German Body Composition program AKA GBC (popularized by the late great Charles Poliquin). I'll run that 5-6 weeks. I figured it would be the perfect program to run with Cardarine. Here's more info. on GBC: physicalculturestudy.com/2021/02/15/what-is-german-body-composition-training-and-who-invented-it/
I plan to start my testosterone cycle around June 9th.
My stats and training history:
just turned 41 years old, 5'8, 190-192
Blood Work:
Total T: 318 ng/dl
Free T: 8 ng/dl
LH: 2.9 IU/L
FSH: 2.5 IU/L
E2: 19.2 pg/ml
SHBG: 22.4 nmol/L
Training History:
16-18: high school football workouts. Did very good on deadlift (405 max weighing 145 at age 17)
19-20: lifted on an off.
20-24: In the Army. Lots of running and body weight work. Last two years I hit the weights hard: 315 squat, 305 bench, 420 deadlift. Running a 12 minute 2 mile run, 20 pullups, in phenomenal shape. Weight after bulking 188, weight after cutting 180. Height 5’8.
25-31: still crushing it. Did some boxing. Got pretty shredded.
32-35: on and off, not consistent. Would go 4 or 5 months strong then stop for 4 or 5 months.
36-38: basically stopped working out. Married, career, kids, moved 3 times, changed states etc.
39-now (just turned 41): back on the grind on my 39th birthday. I vowed to get back in the gym and never stop again. Weight when I started 197. Weight now 191 (been cutting for 5 weeks) but shed a lot of bodyfat and much stronger over the past 2 years. Been very consistent and smart. Have a nice home gym which helps me stay consistent.
Very knowledgeable about diet and weight training at this point in my life. I have been researching body building since I was 20. My maintenance calories are about 2,500-2,600. Right now I am guessing I am around 16%-20% bodyfat. That is just based on looking at pictures of people at different bodyfat levels. I consistently get a around gram of protein per pound of bodyweight and I track meticulously using myfitnesspal app. Been through a few bulks and got up to 201 and have cut down to 190 without doing cardio, but just bought a treadmill and just started doing 30 minute fasted walks every morning.
Goals
Looking to cut and shed more bodyfat the next 8-12 weeks before I start my cycle. My overall goal within the next 1-2 years is to be 200 with 10-12% bodyfat.
Natural Supplementation
10G creatine monohydrate daily
50mg Zinc Picolinate
5,000iu Vit D+K2
4G L-Arginine- pre workout
4g L-Citrulline-pre workout
2.4G Lecithin
5G Magnesium Glycinate
500MG NMN
500MG TMG
400MG Tongat (just started)
600MG Fadogia (just started)
Liver Supplement (just started)
Diet
Maintenance Cals: 2,500-2,700
Bulk Cals: 3,000-3,300
Cut Cals: 2,000-2,300
Protein: 180-210 grams per day regardless of cut or bulk.
Protein consists of Eggs, chicken, ground beef, whey shakes, milk, oikos pro yogurts, cheese, cottage cheese.
Carbs consist of rice, sweet potatoes, oatmeal, fruit, nuts, beans and pasta
Fats consist of bacon, dairy, beef, butter, eggs, milk
I try to eat a "normal" dinner with the family. It is important for me to enjoy dinner with my family. I just have my wife let me know what's for dinner that night so I can adjust my carbs and fats throughout the day to accommodate the macros of the dinner.
i will go on a bulk during my cycle.
Current workout regimen
I use a 4-6 week mesocycle with a 1 week deload at the end. I generally workout 5 days a week. I do mostly hypertrophy rep ranges, but will mix in a mesocycle of 3-6 rep ranges. I have a home gym so do not have machines. I have a rack with barbell, hexbar, ez bar and tricep bar. I have a Titan fitness plate loaded cable machine, ironmaster adjustable dumbbells that go up to 120 pounds. Adjustable bench with dip bar.
Right now it's:
Mon: Legs, Back, Biceps.
30 minute walk in afternoon.
Tue: Chest, Shoulders, Triceps.
Fasted 30 minute walk in morning.
Wed: Off.
Fasted 30 minute walk in morning.
Thur: Legs, Back, Biceps.
30 minute walk in afternoon.
Fri: Chest, Shoulders.
Fasted 30 minute walk in morning.
Sat: Biceps, Triceps.
Fasted 30 minute walk in morning.
Sun: Off.
Fasted 30 minute walk in morning.
*I'll do a similar split while on gear but open to suggestions.
Legs:
Squat, walking lunges, rdl’s, Bulgarian split squat, front foot elevated split squat.
Chest:
Incline & flat barbell press, incline & flat dumbbell press and fly press, deficit pushups, dips.
Shoulders:
Dumbbell side laterals, cable y-raise, cable side laterals, face pulls, upright rows, dumbbell press, overhead barbell press seated, clean and press.
Back:
Pullups, assisted pullups, pulldowns, cable rows, barbell rows, single arm dumbbell rows, cable lat prayers, meadows row, landmine row, deadlift occasionally.
Biceps:
Hammer curls, dumbbell curls, barbell curls. Ez bar curls, cable curls, incline dumbbell curls
Triceps:
Pushdowns, skull crushers, dips
Sets and reps vary depending on the mesocycle I am running. Generally it is at least 10 sets per week of each body part. I usually have a dedicated arm day (biceps development is a struggle for me. I have long biceps so not a good peak but that’s just genetics. Arm measurement is 16 inches. My chest grows easy (44 inch size now), traps grow easy, I have long femurs and I hate squat but I do it (with heels raised) I do get pretty good quad development when I push my leg training but strength isn’t where I’d like it.
I have been thinking about gear for a couple months, but when I saw the 318 total test level it was really the last straw. My gains have been so much slower than they were in my 20's and now I know why. I'm almost hypogonadal!! I've been busting my ass for 2 years straight after a few years off and although I've gotten much stronger and shed fat I'm not satisfied and it's nothing compared to what 2 years of dedicated training and diet would have gotten me back in my early 30's.
Cycle Plan
I've researched a lot and I'd like to do 12 weeks with a small dose of Cypionate only for 4-5 weeks to gauge my response then get blood work again. I am thinking 150-200mg per week, pinning twice per week (Is there any reduction in sides pinning 3 times a week to prevent spikes in test??). I will analyze blood work again at the 4-5 week mark and either stay at 150-200mg or titrate up a little- no more than 300mg per week for this cycle. I will have pct on hand in case I need it with that small of a dose. I don't want to take an AI unless I absolutely have to. I will monitor E2 levels and look for side effects.
I am also a little tempted to add in Primo if E2 levels rise too much but not sure if that's a good idea on a first cycle. An aggressive (for me) plan would be 300MG cypionate and 200mg Primo in weeks 6-12. But most likely just going to use Cypionate. Maybe for next cycle I'll add in primo.
Considering my low T level I am considering the fact that I may have to stay on a TRT dose long term. Maybe 100-150mg/wk with a couple higher dose cycles per year. If my natural test levels were in a more optimal range I wouldn't, but I don't think i want to live at 318 test levels.
Ordering Gear:
I have checked out all the approved sources and am leaning towards Domestic Supply- Spectrum Pharma, but also interested in UGFreak. I do have questions about ordering:
-Can I use a gift card? If not, should I use Western union? Not sure about payment methods.
-What are best practices when ordering? I am getting a PO Box this week.
-Are there any advantages of ordering US domestic? I see UGFreak has us domestic options. (I am in the U.S.). what are the chances international shipment gets seized? UGFreak says they do not reship seized shipments to the U.S.
Sorry for the long post!
Very interested in everyone's thoughts and suggestions.
I plan to start my testosterone cycle around June 9th.
My stats and training history:
just turned 41 years old, 5'8, 190-192
Blood Work:
Total T: 318 ng/dl
Free T: 8 ng/dl
LH: 2.9 IU/L
FSH: 2.5 IU/L
E2: 19.2 pg/ml
SHBG: 22.4 nmol/L
Training History:
16-18: high school football workouts. Did very good on deadlift (405 max weighing 145 at age 17)
19-20: lifted on an off.
20-24: In the Army. Lots of running and body weight work. Last two years I hit the weights hard: 315 squat, 305 bench, 420 deadlift. Running a 12 minute 2 mile run, 20 pullups, in phenomenal shape. Weight after bulking 188, weight after cutting 180. Height 5’8.
25-31: still crushing it. Did some boxing. Got pretty shredded.
32-35: on and off, not consistent. Would go 4 or 5 months strong then stop for 4 or 5 months.
36-38: basically stopped working out. Married, career, kids, moved 3 times, changed states etc.
39-now (just turned 41): back on the grind on my 39th birthday. I vowed to get back in the gym and never stop again. Weight when I started 197. Weight now 191 (been cutting for 5 weeks) but shed a lot of bodyfat and much stronger over the past 2 years. Been very consistent and smart. Have a nice home gym which helps me stay consistent.
Very knowledgeable about diet and weight training at this point in my life. I have been researching body building since I was 20. My maintenance calories are about 2,500-2,600. Right now I am guessing I am around 16%-20% bodyfat. That is just based on looking at pictures of people at different bodyfat levels. I consistently get a around gram of protein per pound of bodyweight and I track meticulously using myfitnesspal app. Been through a few bulks and got up to 201 and have cut down to 190 without doing cardio, but just bought a treadmill and just started doing 30 minute fasted walks every morning.
Goals
Looking to cut and shed more bodyfat the next 8-12 weeks before I start my cycle. My overall goal within the next 1-2 years is to be 200 with 10-12% bodyfat.
Natural Supplementation
10G creatine monohydrate daily
50mg Zinc Picolinate
5,000iu Vit D+K2
4G L-Arginine- pre workout
4g L-Citrulline-pre workout
2.4G Lecithin
5G Magnesium Glycinate
500MG NMN
500MG TMG
400MG Tongat (just started)
600MG Fadogia (just started)
Liver Supplement (just started)
Diet
Maintenance Cals: 2,500-2,700
Bulk Cals: 3,000-3,300
Cut Cals: 2,000-2,300
Protein: 180-210 grams per day regardless of cut or bulk.
Protein consists of Eggs, chicken, ground beef, whey shakes, milk, oikos pro yogurts, cheese, cottage cheese.
Carbs consist of rice, sweet potatoes, oatmeal, fruit, nuts, beans and pasta
Fats consist of bacon, dairy, beef, butter, eggs, milk
I try to eat a "normal" dinner with the family. It is important for me to enjoy dinner with my family. I just have my wife let me know what's for dinner that night so I can adjust my carbs and fats throughout the day to accommodate the macros of the dinner.
i will go on a bulk during my cycle.
Current workout regimen
I use a 4-6 week mesocycle with a 1 week deload at the end. I generally workout 5 days a week. I do mostly hypertrophy rep ranges, but will mix in a mesocycle of 3-6 rep ranges. I have a home gym so do not have machines. I have a rack with barbell, hexbar, ez bar and tricep bar. I have a Titan fitness plate loaded cable machine, ironmaster adjustable dumbbells that go up to 120 pounds. Adjustable bench with dip bar.
Right now it's:
Mon: Legs, Back, Biceps.
30 minute walk in afternoon.
Tue: Chest, Shoulders, Triceps.
Fasted 30 minute walk in morning.
Wed: Off.
Fasted 30 minute walk in morning.
Thur: Legs, Back, Biceps.
30 minute walk in afternoon.
Fri: Chest, Shoulders.
Fasted 30 minute walk in morning.
Sat: Biceps, Triceps.
Fasted 30 minute walk in morning.
Sun: Off.
Fasted 30 minute walk in morning.
*I'll do a similar split while on gear but open to suggestions.
Legs:
Squat, walking lunges, rdl’s, Bulgarian split squat, front foot elevated split squat.
Chest:
Incline & flat barbell press, incline & flat dumbbell press and fly press, deficit pushups, dips.
Shoulders:
Dumbbell side laterals, cable y-raise, cable side laterals, face pulls, upright rows, dumbbell press, overhead barbell press seated, clean and press.
Back:
Pullups, assisted pullups, pulldowns, cable rows, barbell rows, single arm dumbbell rows, cable lat prayers, meadows row, landmine row, deadlift occasionally.
Biceps:
Hammer curls, dumbbell curls, barbell curls. Ez bar curls, cable curls, incline dumbbell curls
Triceps:
Pushdowns, skull crushers, dips
Sets and reps vary depending on the mesocycle I am running. Generally it is at least 10 sets per week of each body part. I usually have a dedicated arm day (biceps development is a struggle for me. I have long biceps so not a good peak but that’s just genetics. Arm measurement is 16 inches. My chest grows easy (44 inch size now), traps grow easy, I have long femurs and I hate squat but I do it (with heels raised) I do get pretty good quad development when I push my leg training but strength isn’t where I’d like it.
I have been thinking about gear for a couple months, but when I saw the 318 total test level it was really the last straw. My gains have been so much slower than they were in my 20's and now I know why. I'm almost hypogonadal!! I've been busting my ass for 2 years straight after a few years off and although I've gotten much stronger and shed fat I'm not satisfied and it's nothing compared to what 2 years of dedicated training and diet would have gotten me back in my early 30's.
Cycle Plan
I've researched a lot and I'd like to do 12 weeks with a small dose of Cypionate only for 4-5 weeks to gauge my response then get blood work again. I am thinking 150-200mg per week, pinning twice per week (Is there any reduction in sides pinning 3 times a week to prevent spikes in test??). I will analyze blood work again at the 4-5 week mark and either stay at 150-200mg or titrate up a little- no more than 300mg per week for this cycle. I will have pct on hand in case I need it with that small of a dose. I don't want to take an AI unless I absolutely have to. I will monitor E2 levels and look for side effects.
I am also a little tempted to add in Primo if E2 levels rise too much but not sure if that's a good idea on a first cycle. An aggressive (for me) plan would be 300MG cypionate and 200mg Primo in weeks 6-12. But most likely just going to use Cypionate. Maybe for next cycle I'll add in primo.
Considering my low T level I am considering the fact that I may have to stay on a TRT dose long term. Maybe 100-150mg/wk with a couple higher dose cycles per year. If my natural test levels were in a more optimal range I wouldn't, but I don't think i want to live at 318 test levels.
Ordering Gear:
I have checked out all the approved sources and am leaning towards Domestic Supply- Spectrum Pharma, but also interested in UGFreak. I do have questions about ordering:
-Can I use a gift card? If not, should I use Western union? Not sure about payment methods.
-What are best practices when ordering? I am getting a PO Box this week.
-Are there any advantages of ordering US domestic? I see UGFreak has us domestic options. (I am in the U.S.). what are the chances international shipment gets seized? UGFreak says they do not reship seized shipments to the U.S.
Sorry for the long post!
Very interested in everyone's thoughts and suggestions.
