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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log My First Cycle Log

PineTree

V.I.P.
EF Logger
I really appreciate the help. There's so much conflicting info out there.

I'm 45, 5'8", fluctuate between 165 and 175. I don't know my body fat %. I don't have a weight goal, just want to shed fat around the mid-section and add muscle. Not looking to compete, just get stronger, look better, and be more fit. I've got no health issues and no injuries aside from a painful joint every now and then. I've been on TRT with a clinic for awhile and would like to take it further. I get labs done regularly. I've done one cycle so far of Oxandrolone at 48.5mg/day for 8 weeks. I don't have another cycle planned yet but would like to. I'm thinking Nandrolone? I liked the results with Oxandrolone and didn't feel any sides.

Labs
03/2024
Test Total: 940
Test Free: 188
Estrodial, Ultrasensitive: 26
Can post the rest if needed

Meds
Test Cypionate, subQ: 210mg/week at 30mg daily
Tadalafil: 10mg/day
Anastrozole: 0.125mg/twice a week

Suppliments, daily
Vitamin E: 300mg, morning
Fish oil: 1000mg, morning and afternoon
Zinc: 50mg, afternoon
Magnesium Bisglysinate: 300mg, evening
7-keto DHEA: 50mg, evening

Nutrition
I've logged my meals/macros on and off but its been off lately. It's one of the main things I need to fix. I do eat healthy, no fast food, sugar, limited processed foods. My macros are as follows, or rather should be. Correct me if I'm wrong.

TDEE = 2255.58
Protein 170
Fat 75
Carbs 225

Workout routine
I've been working out for about two years and have a physically demanding job. I do weight training 6x a week. No cardio and I know I need to incorporate that into my routine. I've just started the following routine:

Day 1: Push Dumbbell Workout A
Dumbbell Bench Press 5 sets, 8-12 reps
Decline Dumbbell Bench Press 3/8-12
Dumbbell Floor Press 3/8-12
Seated Dumbbell Press 4/8-12
Dumbbell Lateral Raise 3/8-12
Dumbbell Tricep Overhead Extension 3/8-12

Day 2: Pull Dumbbell Workout A

Dumbbell Bent Over Row 4/8 - 12
Chest Supported Dumbbell Row 4/8 - 12
Dumbbell Pull Over 3/10 - 15
Rear Delt Fly 3/10 - 15
Dumbbell Bicep Curl 3/12 - 15
Zottman Curl 3/12 - 15

Day 3: Leg Dumbbell Workout A

Dumbbell Squat 4/8 - 12
Dumbbell Stiff Leg Deadlift 4/8 - 12
Dumbbell Goblet Squat 4/8 - 12
Dumbbell Hip Thrust 4/8 - 12
Dumbbell Calf Raise 4/15 - 20

Day 4: Push Dumbbell Workout B
Dumbbell Incline Bench Press 5/8 - 12
Dumbbell Chest Fly 3/8 - 12
Standing Dumbbell Press 4/8 - 12
Arnold Press 3/8 - 12
Lateral Raise 3/8 - 12
Dumbbell Skullcrusher 3/8 - 12

Day 5: Pull Dumbbell Workout B

One Arm Dumbbell Row 5/8 - 12
Reverse Grip Dumbbell Row 4/8 - 12
Dumbbell Pullover 4/8 - 12
Dumbbell Hammer Curl 3/10 - 15
Reverse Curl 3/10 - 15

Day 6: Leg Dumbbell Workout B

Dumbbell Deadlift 4/8 - 12
Dumbbell Split Squat 4/8 - 12 Each
Dumbbell Goblet Squat 3/8 - 12
Dumbbell Hip Thrust 3/10 - 15
Dumbbell Calf Raise 4/20

Thanks guys, I'm off to read the e-books now. I'm open to any other suggestions for reading/watching material.
 
I really appreciate the help. There's so much conflicting info out there.

I'm 45, 5'8", fluctuate between 165 and 175. I don't know my body fat %. I don't have a weight goal, just want to shed fat around the mid-section and add muscle. Not looking to compete, just get stronger, look better, and be more fit. I've got no health issues and no injuries aside from a painful joint every now and then. I've been on TRT with a clinic for awhile and would like to take it further. I get labs done regularly. I've done one cycle so far of Oxandrolone at 48.5mg/day for 8 weeks. I don't have another cycle planned yet but would like to. I'm thinking Nandrolone? I liked the results with Oxandrolone and didn't feel any sides.

Labs
03/2024
Test Total: 940
Test Free: 188
Estrodial, Ultrasensitive: 26
Can post the rest if needed

Meds
Test Cypionate, subQ: 210mg/week at 30mg daily
Tadalafil: 10mg/day
Anastrozole: 0.125mg/twice a week

Suppliments, daily
Vitamin E: 300mg, morning
Fish oil: 1000mg, morning and afternoon
Zinc: 50mg, afternoon
Magnesium Bisglysinate: 300mg, evening
7-keto DHEA: 50mg, evening

Nutrition
I've logged my meals/macros on and off but its been off lately. It's one of the main things I need to fix. I do eat healthy, no fast food, sugar, limited processed foods. My macros are as follows, or rather should be. Correct me if I'm wrong.

TDEE = 2255.58
Protein 170
Fat 75
Carbs 225

Workout routine
I've been working out for about two years and have a physically demanding job. I do weight training 6x a week. No cardio and I know I need to incorporate that into my routine. I've just started the following routine:

Day 1: Push Dumbbell Workout A
Dumbbell Bench Press 5 sets, 8-12 reps
Decline Dumbbell Bench Press 3/8-12
Dumbbell Floor Press 3/8-12
Seated Dumbbell Press 4/8-12
Dumbbell Lateral Raise 3/8-12
Dumbbell Tricep Overhead Extension 3/8-12

Day 2: Pull Dumbbell Workout A
Dumbbell Bent Over Row 4/8 - 12
Chest Supported Dumbbell Row 4/8 - 12
Dumbbell Pull Over 3/10 - 15
Rear Delt Fly 3/10 - 15
Dumbbell Bicep Curl 3/12 - 15
Zottman Curl 3/12 - 15

Day 3: Leg Dumbbell Workout A
Dumbbell Squat 4/8 - 12
Dumbbell Stiff Leg Deadlift 4/8 - 12
Dumbbell Goblet Squat 4/8 - 12
Dumbbell Hip Thrust 4/8 - 12
Dumbbell Calf Raise 4/15 - 20

Day 4: Push Dumbbell Workout B
Dumbbell Incline Bench Press 5/8 - 12
Dumbbell Chest Fly 3/8 - 12
Standing Dumbbell Press 4/8 - 12
Arnold Press 3/8 - 12
Lateral Raise 3/8 - 12
Dumbbell Skullcrusher 3/8 - 12

Day 5: Pull Dumbbell Workout B
One Arm Dumbbell Row 5/8 - 12
Reverse Grip Dumbbell Row 4/8 - 12
Dumbbell Pullover 4/8 - 12
Dumbbell Hammer Curl 3/10 - 15
Reverse Curl 3/10 - 15

Day 6: Leg Dumbbell Workout B
Dumbbell Deadlift 4/8 - 12
Dumbbell Split Squat 4/8 - 12 Each
Dumbbell Goblet Squat 3/8 - 12
Dumbbell Hip Thrust 3/10 - 15
Dumbbell Calf Raise 4/20

Thanks guys, I'm off to read the e-books now. I'm open to any other suggestions for reading/watching material.
@PineTree perfect LOG start! you're amazing for sharing with the EF family and we will guide you now.

Lets start by sharing a bit more with us.

Diet, Training
Diet, please share actual foods and meals as you go and eat them so we know whats your situation not just macros
Training, your training doesnt change ever? if not add weights you doing as you go so we know what weights you do that week
cardio, how much when and how?
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what supps you use?
n2guard for organ support liver support?
vitamin D?
probiotics?
please list all supps you take

pictures
please share pictures of you face blurred so we know your base
pics of your meals please share
pics of your training share please
pics of your supps
pics of your TRT gear

Cycle
first cycle i think we should talk higher testosteron and light nandroloen with oxandrolone
thinking now sports TRT 300mgs+ with 100mgs npp and 50mgs var but lets see more sharing before we move into first cycle fully


Thanks for your share and please update us more. :)
 
more important than macros is specifically what you're eating
different fats and different proteins and different carbs make a difference
 
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