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.
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