2026 growth phase log.

[pauljordan5]

Hey EF community,

I'm new to logging and thought i would start to log my progress.

Age: 45
Training experience:
Been training for 15 years but started to take it seriously for the past 5 years. Just recently sign with a coach @ ash lachlan 4 months ago. You can follow his logs on this forum.
Recently finished my 15 week cut phase and lost 12.5 kg (results below)



Now I’m week 4 into my growth phase and will log each day with updates. I started my growth phase at 85kg and currently at 92kg. My aim over the next 3 months is to reach 98kg and try and stay as lean as possible.

Training split:
Monday / Thursday – Upper
Tuesday / Friday – lower
Wednesday/Saturday – Cardio

Supplements:

Magnesium glycinate - 200mg morning 400mg before bed

Fish oil - 6 grams per day 3am/3pm

K2/d3 200mcg/10000iu first meal

Multivatmin - 1 morning

Vitamin c - 1000mg/day

turine: 5g

L-carnitine: 600mg

Slu: 40mg

M-Blue: 10mg

Mots-c: 10mg

NAD+: 20mg day

creatine: 10g day

test e: 900mg week

GH: 10iu

cialis: 10mg

Would love you all to follow and progress. I will answer any questions that you have. Each day i will post detailed logs of my food, weights, sets and reps that i lift as well as sleep patterns

I have included my before and after diet pics

 

[Demon_throne]

Welcome to ef bro.

Mots-c: 10mg

Daily?

 

[pauljordan5]

Welcome to ef bro.

Daily?

Oh oops. Meant to be 1mg daily

 

[rizzlekdizzle]

great build there!
Have you got anything for AI in there with 900mg Test a week?

 

[pauljordan5]

great build there!
Have you got anything for AI in there with 900mg Test a week?

Thanks mate. Yeah I’m not sure why the last couple didn’t copy over. I’m on 210 deca and 140 eq

 

[rizzlekdizzle]

make sure you get some bloods done to make sure the EQ is working - it has the habit of crashing E2 and for some people on relatively low doses - but I do like the idea of EQ for AI thats what I will do on my upcoming cycle on EVO

 

[pauljordan5]

make sure you get some bloods done to make sure the EQ is working - it has the habit of crashing E2 and for some people on relatively low doses - but I do like the idea of EQ for AI thats what I will do on my upcoming cycle on EVO

Great advice bro. It’s payday on Wednesday so booking in to have it done Friday

 

[pauljordan5]

Good morning all.
Day # 2 of my daily log. Had a solid 6 hour sleep last night and feeling good for a big leg day.
Weight today: 92.2kg
I will go through my daily meals below then my training for today:

Nutrition:
Meal 1: ( 2 hours pre training)
50g coco pops
20g whey protein (R1 WPI)

45 mins pre training:
120ml coconut water
120ml pomegranate juice
10g creatine
5g taurine
1 scoop BSN pre workout powder
50mg Slu
10mg M-Blue
5mg Cialis
1mg Mots-c
1mg ss31
20mg NAD +

Post training:
120g oats
200g cream of rice
40g Whey protein
5g honey

Meal 3 and 4:
400g chicken breast
135g pasta
4 eggs
70g mixed vegetables

Meal 5:
200g tuna
Salad
Total: 3537 calories. 286 protein, 392 carbs, 77 fats

Training:
Today is lower session 1:

Seated hamstring curl: 2 sets of 68kg

Quad extension: 2 sets of 94kg

Pendulum/hack squat: 2 sets 100kg

Walking lunges: 20kg plate. 20 steps x 2

45 degree back raise free weight loaded: 10kg. 2 x 15

Cable ab crunch: 2 sets 15. 36kg

Calve raise leg press: 2 sets 15 125kg

Great workout today. Legs are feeling good. I did 10 mins on the stairs going at level 5 to finish the workout off. Now im off to eat my post workout meal which is listed above. Please send me any questions that you have. Have a great day everyone!!!!!