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Uncle Smooth
New member
Hi EF,
I’ve been a long time lurker here and spent the last 12 months or so reading and absorbing information, I’ve really enjoyed following logs and learning from the community.
There can be a lot of misinformation in this space so learning from real experiences is valuable. Thanks to all the vets who put time into the forum.
Background
Sporty kid growing up. Played aussie rules footy, basketball and cricket. Done fair few fun runs, 10 km & half marathons over my time.
Massive golf nut. Multiple golf trips per year and try play as much as my time allows. I spend a lot of time behind a desk so golf is great to get outside and spending 4+ hours walking getting in steps.
After finishing my studies and entering the corporate world, the sedentary lifestyle got the better of me, combined with a big drinking culture, my health and training took a back seat.
In Feb this year I was 88.5kg (191lbs). I was still active however training consistency and diet were holding me back. I've spent the past few years really focusing on better programming, good form, compound movements, progressive overload and training to failure etc.
I started using IronClad's Reta in Feb this year which ended up being the game changer for me. It helped me drop 10.2kg (22lbs). Seeing the weight drop is what I needed to fall in love with training and a more fitness focused lifestyle.
Current Stats
Height: 181cm
Current weight: 78.5kg
Goal
Main goal is a cut/recomp phase, with the possibility of moving into a small gaining phase towards the back end depending on my body composition and progress.
Cycle
Testosterone Enanthate 300mg/week. Split into 3 injections (M/W/F)
The goal is to run a structured cycle, monitor my response, complete PCT, and evaluate how my body recovers. I want to see how I respond before making any decisions around whether TRT is something I would consider long term.
I considered adding Anavar for the final 6 weeks, but I’m going to hold off and reassess later in the cycle. I want to learn how my body reacts to test only, manage E2 etc, before throwing in any other variables.
Ancillaries
Nolvadex (if nipple sensitivity/lumps)
Arimidex (guided by bloodwork)
Training
4-day Upper/Lower Split
Upper
Lower
Rest
Upper
Lower
Macros
2100 cals
210 carbs
58 fats
184 protein
Diet
Very simple diet. Focus on wholefoods as much as I can. Tend to eat the same thing everyday.
Breakfast
Skim milk coffee
Smoothie - banana, powdered peanut butter, oats, almond milk, protein powder
Lunch
Chicken breast and spud Lite potatoes, or
95/5 lean beef mince and rice
Dinner
More variety here and usually shared with my wife. Typically protein focused meals around chicken, beef, steaks, wraps, lean burgers.
Snacks
Fruit
Greek yoghurt
Cycle non-negotiables
10k steps daily
3x moderate cardio sessions per week
Consistent nutrition
Sleep and recovery prioritised
Supplements
Creatine 5g/day
Omega-3 Fish Oil
Magnesium Glycinate
Zinc
Vitamin D
Keen to get stuck in and post updates.
I’ve been a long time lurker here and spent the last 12 months or so reading and absorbing information, I’ve really enjoyed following logs and learning from the community.
There can be a lot of misinformation in this space so learning from real experiences is valuable. Thanks to all the vets who put time into the forum.
BackgroundSporty kid growing up. Played aussie rules footy, basketball and cricket. Done fair few fun runs, 10 km & half marathons over my time.
Massive golf nut. Multiple golf trips per year and try play as much as my time allows. I spend a lot of time behind a desk so golf is great to get outside and spending 4+ hours walking getting in steps.
After finishing my studies and entering the corporate world, the sedentary lifestyle got the better of me, combined with a big drinking culture, my health and training took a back seat.
In Feb this year I was 88.5kg (191lbs). I was still active however training consistency and diet were holding me back. I've spent the past few years really focusing on better programming, good form, compound movements, progressive overload and training to failure etc.
I started using IronClad's Reta in Feb this year which ended up being the game changer for me. It helped me drop 10.2kg (22lbs). Seeing the weight drop is what I needed to fall in love with training and a more fitness focused lifestyle.
Current StatsHeight: 181cm
Current weight: 78.5kg
GoalMain goal is a cut/recomp phase, with the possibility of moving into a small gaining phase towards the back end depending on my body composition and progress.
CycleTestosterone Enanthate 300mg/week. Split into 3 injections (M/W/F)
The goal is to run a structured cycle, monitor my response, complete PCT, and evaluate how my body recovers. I want to see how I respond before making any decisions around whether TRT is something I would consider long term.
I considered adding Anavar for the final 6 weeks, but I’m going to hold off and reassess later in the cycle. I want to learn how my body reacts to test only, manage E2 etc, before throwing in any other variables.
AncillariesNolvadex (if nipple sensitivity/lumps)
Arimidex (guided by bloodwork)
Training4-day Upper/Lower Split
Upper
Lower
Rest
Upper
Lower
Macros2100 cals
210 carbs
58 fats
184 protein
Diet
Very simple diet. Focus on wholefoods as much as I can. Tend to eat the same thing everyday.
Breakfast
Skim milk coffee
Smoothie - banana, powdered peanut butter, oats, almond milk, protein powder
Lunch
Chicken breast and spud Lite potatoes, or
95/5 lean beef mince and rice
Dinner
More variety here and usually shared with my wife. Typically protein focused meals around chicken, beef, steaks, wraps, lean burgers.
Snacks
Fruit
Greek yoghurt
Cycle non-negotiables10k steps daily
3x moderate cardio sessions per week
Consistent nutrition
Sleep and recovery prioritised
SupplementsCreatine 5g/day
Omega-3 Fish Oil
Magnesium Glycinate
Zinc
Vitamin D
Keen to get stuck in and post updates.
