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Log Introduction
Hi everyone, long time lurker and customer to approved vendors here on EF and EVO, I started a weight loss/body recomposition journey 10 months ago and wanted to start a log to hopefully get some help and guidance along the way and as a form of motivation to keep me accountable and dedicated to what I started.
Stats:
Age- 31
Height- 182cm
Starting weight- 105kg
Current weight- 85kg
Goal: my goal was to perform a body recomposition by losing fat and building/persevering as much muscle in the process. Although ultimately it has been to get to 10% body fat, so I have been trying and have mostly remained in a caloric deficit for the entire 10 months since I started.
Diet: I don’t follow a structured meal plan and don’t track daily macros and calories by scale, I’ve been judging by eye and simply eat 3 meals a day created in any combination of the foods listed below, with fruit or whey protein shakes in between meals. My calories have been roughly 1900-2200 per day and my macros goals for each day are:
Protein - 180-200g/day
Carbs - 150-200g/day
Fats - 60g or below/day
I eat very clean whole foods most of the time although have a cheat meal here and there. My diet mostly consists of steak, chicken, ground beef, turkey, rice, eggs, oats, sweet potatoes, potatoes, broccoli, cauliflower, avocado, fruits and protein shakes.
Training: 4-6 days a week
Normally goes in this order.
Chest & Triceps (All Sets to Failure)
Back and Biceps (All sets to failure)
• Lat pull downs: 3 sets x 12-15 reps
• seared cable rows: 3 sets x 12-15 reps
• chest supported barbell row: 3 sets x 12-15
• Lat pullovers: 3 sets x 12-15 reps
• Bayesian Curls or spider curls: 3 sets x 12-15
• dumbbell hammer curls: 3 sets x 12-15
Shoulder (All sets to failure)
• dumbbell shoulders press or barbell shoulder press: 3 sets x 12-15
• dumbell/cable lateral raises: 3 sets x 12-15
• side-lying dumbell lat raise: 3 sets x 12-16
• unilateral machine rear delt flys: 3 sets x 12-15
• seated dumbell rear delt fly: 3 sets x 12-15
REST DAY
Legs (All sets to failure)
• leg press: 3 sets x 8-10
• Bulgarian squats: 3 sets x 8-10
• leg extensions: 3 sets x 12-15
• leg curls: 3 sets x 12-15
• standing calf raises: 3 sets x 15-20
• leg press machine calf raises: 3 sets x 15-20
REST DAY
Repeat.
PED USE AND HISTORY:
Testosterone Enanthate
Trenbolone Acetate
Masteron Enanthate
Hgh
HCG
Retatrutide
I started 1mg Reta in October 2025 and titrated up 1mg every 3 weeks ending at 10mg a week by the beginning of May. After 2 months staying at 10mg a week I have gone back down to 5mg a week which is what I’m currently running. Hgh was started in November at 1iu per day and titrated to 5iu per day over a few weeks where it has stayed til current. I have also been running HCG 300iu EOD since November. My Test e, tren and Masteron have been used as follows,
12 weeks TEST E- 180mg/week from beginning of November to end of January. From the beginning of February test was increased to 250mg/week and TREN A was added at 10mg/day. After 6 weeks test was increased to 300mg/week and TREN A was increased to 14mg/day and run for another 6 weeks until end of April. Beginning of May Tren was removed and test went to 200mg/week for 10 weeks. I have just started a new cycle mid July which is TEST E 400mg/week and MAST E 400mg/week and plan to run for 12 weeks before going back to 180mg test E and 300iu HCG. I have only done a blood test one time and that was during my may-July cruise period on 200mg TEST E and 300iu HCG, bloods posted below. Keep in mind I have been taking RETA, HGH and HCG the entire time since November at the doses stated above.
All compounds have been sourced from approved vendors here on EF.
TEST E used has been from @Raptor Labs and Gold standard lab (currently using)
TREN A is from GSL
MAST E is from @NORVEXpharma
and the RETA, HGH, HCG all sourced from @IronHQ.
I’m very new to any form of logging on a forum like this. If anyone has and guidance for me or info I should include any help would be much appreciated. Here is a before and after picture from October until now.
Hi everyone, long time lurker and customer to approved vendors here on EF and EVO, I started a weight loss/body recomposition journey 10 months ago and wanted to start a log to hopefully get some help and guidance along the way and as a form of motivation to keep me accountable and dedicated to what I started.
Stats:
Age- 31
Height- 182cm
Starting weight- 105kg
Current weight- 85kg
Goal: my goal was to perform a body recomposition by losing fat and building/persevering as much muscle in the process. Although ultimately it has been to get to 10% body fat, so I have been trying and have mostly remained in a caloric deficit for the entire 10 months since I started.
Diet: I don’t follow a structured meal plan and don’t track daily macros and calories by scale, I’ve been judging by eye and simply eat 3 meals a day created in any combination of the foods listed below, with fruit or whey protein shakes in between meals. My calories have been roughly 1900-2200 per day and my macros goals for each day are:
Protein - 180-200g/day
Carbs - 150-200g/day
Fats - 60g or below/day
I eat very clean whole foods most of the time although have a cheat meal here and there. My diet mostly consists of steak, chicken, ground beef, turkey, rice, eggs, oats, sweet potatoes, potatoes, broccoli, cauliflower, avocado, fruits and protein shakes.
Training: 4-6 days a week
Normally goes in this order.
Chest & Triceps (All Sets to Failure)
- Incline DB Press: 3 sets × 12–15 reps
- Barbell/Smith Incline Press: 3 sets × 12–15 reps
- Flat DB Flyes: 3 sets × 12–15 reps
- Pec Deck: 3 sets × 12–15 reps
- Tricep Pushdowns: 3 sets × 12–15 reps
- EZ-Bar Skull Crushers: 3 sets × 12–15 reps
Back and Biceps (All sets to failure)
• Lat pull downs: 3 sets x 12-15 reps
• seared cable rows: 3 sets x 12-15 reps
• chest supported barbell row: 3 sets x 12-15
• Lat pullovers: 3 sets x 12-15 reps
• Bayesian Curls or spider curls: 3 sets x 12-15
• dumbbell hammer curls: 3 sets x 12-15
Shoulder (All sets to failure)
• dumbbell shoulders press or barbell shoulder press: 3 sets x 12-15
• dumbell/cable lateral raises: 3 sets x 12-15
• side-lying dumbell lat raise: 3 sets x 12-16
• unilateral machine rear delt flys: 3 sets x 12-15
• seated dumbell rear delt fly: 3 sets x 12-15
REST DAY
Legs (All sets to failure)
• leg press: 3 sets x 8-10
• Bulgarian squats: 3 sets x 8-10
• leg extensions: 3 sets x 12-15
• leg curls: 3 sets x 12-15
• standing calf raises: 3 sets x 15-20
• leg press machine calf raises: 3 sets x 15-20
REST DAY
Repeat.
PED USE AND HISTORY:
Testosterone Enanthate
Trenbolone Acetate
Masteron Enanthate
Hgh
HCG
Retatrutide
I started 1mg Reta in October 2025 and titrated up 1mg every 3 weeks ending at 10mg a week by the beginning of May. After 2 months staying at 10mg a week I have gone back down to 5mg a week which is what I’m currently running. Hgh was started in November at 1iu per day and titrated to 5iu per day over a few weeks where it has stayed til current. I have also been running HCG 300iu EOD since November. My Test e, tren and Masteron have been used as follows,
12 weeks TEST E- 180mg/week from beginning of November to end of January. From the beginning of February test was increased to 250mg/week and TREN A was added at 10mg/day. After 6 weeks test was increased to 300mg/week and TREN A was increased to 14mg/day and run for another 6 weeks until end of April. Beginning of May Tren was removed and test went to 200mg/week for 10 weeks. I have just started a new cycle mid July which is TEST E 400mg/week and MAST E 400mg/week and plan to run for 12 weeks before going back to 180mg test E and 300iu HCG. I have only done a blood test one time and that was during my may-July cruise period on 200mg TEST E and 300iu HCG, bloods posted below. Keep in mind I have been taking RETA, HGH and HCG the entire time since November at the doses stated above.
All compounds have been sourced from approved vendors here on EF.
TEST E used has been from @Raptor Labs and Gold standard lab (currently using)
TREN A is from GSL
MAST E is from @NORVEXpharma
and the RETA, HGH, HCG all sourced from @IronHQ.
I’m very new to any form of logging on a forum like this. If anyone has and guidance for me or info I should include any help would be much appreciated. Here is a before and after picture from October until now.
