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Approved Log My TRT cycle Log

leandropirulito

leandropirulito

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Hello everyone, a great pleasure to be here with you. I would like to thank everyone for their help on the previous post with my photo. I'm new to the forum, I don't know if I'm posting in the right section and in the right format, sorry about that.
I'm 46 years old, 5'8", 174 pounds. I started my TRT with 125mg/week of sustanon (I've taken 2 doses so far) and I'm not sure if this is the best ester for this or if cypionate would be more indicated. I have a lot of sensitivity with aromatization.

Age: 46
5'8"
174 pounds
Muscle mass: 40 kg
% BF: 10,5

Goals:
Muscle Mass: 45kg
% BF: 7%
My TRT:
Sustanon 125mg/week (undetermined time²)

Hematocrit: 50.7%

Diet: 2.500 kcal
CHO: 290g (45%)
PROT: 270g (42%)
LIP: 38g (13%)

Meal1 (6h):
Whey Protein 20g
Yogurt 200ml
Oat 30g
Whole grain bread 2 slices
Golden linseed 10g
Omega 3 - 2 caps
Creatine 6g

Meal 2 (9h):
2 boiled egg
120g rice
1 apple

Meal 3 (12h):
150 g boiled sweet potato
150 g of chicken breast
Broccoli 120g
Green leaves 60g

Meal 4 (14h): pré workout
1 banana
1 serving of pre workout

Meal 5 (16h) - pos workout 1
200ml skimmed milk
30g whey
30g oatmeal

Meal 6 (17:30h) - pos workout 2
20g Albumin or 2 eggs
100g rice

Meal 7 (20h):
150 g boiled sweet potato
150 g of chicken breast
Broccoli 120g
Green leaves 60g
Meal 8 (22:30)
5ml coconut oil
20g whey
20g albumin
150ml yogurt
1 apple

ps: no alcohol, no sugar and no garbage day

Training:
ABC training 7 times a week
Chest x Biceps
Back x Triceps
leg x shoulder
Cardio walking 5.5 on the treadmill or jogging 30-40 min post workout 5 to 6 times a week

I've been doing this routine for a while and my best was 42 pounds of muscle for 8.5% BF but lately I've been getting 40 pounds of muscle for 9 or 10% BF. I would like to reach 45 pounds of muscle with 7% BF. What can I improve in this planning? (diet, training, drugs...)
Thank you very much, I will post the results.

This is my current photo from the day 26 march 2023
 

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leandropirulito said:
Hello everyone, a great pleasure to be here with you. I would like to thank everyone for their help on the previous post with my photo. I'm new to the forum, I don't know if I'm posting in the right section and in the right format, sorry about that.
I'm 46 years old, 5'8", 174 pounds. I started my TRT with 125mg/week of sustanon (I've taken 2 doses so far) and I'm not sure if this is the best ester for this or if cypionate would be more indicated. I have a lot of sensitivity with aromatization.

Age: 46
5'8"
174 pounds
Muscle mass: 40 kg
% BF: 10,5

Goals:
Muscle Mass: 45kg
% BF: 7%
My TRT:
Sustanon 125mg/week (undetermined time²)

Hematocrit: 50.7%

Diet: 2.500 kcal
CHO: 290g (45%)
PROT: 270g (42%)
LIP: 38g (13%)

Meal1 (6h):
Whey Protein 20g
Yogurt 200ml
Oat 30g
Whole grain bread 2 slices
Golden linseed 10g
Omega 3 - 2 caps
Creatine 6g

Meal 2 (9h):
2 boiled egg
120g rice
1 apple

Meal 3 (12h):
150 g boiled sweet potato
150 g of chicken breast
Broccoli 120g
Green leaves 60g

Meal 4 (14h): pré workout
1 banana
1 serving of pre workout

Meal 5 (16h) - pos workout 1
200ml skimmed milk
30g whey
30g oatmeal

Meal 6 (17:30h) - pos workout 2
20g Albumin or 2 eggs
100g rice

Meal 7 (20h):
150 g boiled sweet potato
150 g of chicken breast
Broccoli 120g
Green leaves 60g
Meal 8 (22:30)
5ml coconut oil
20g whey
20g albumin
150ml yogurt
1 apple

ps: no alcohol, no sugar and no garbage day

Training:
ABC training 7 times a week
Chest x Biceps
Back x Triceps
leg x shoulder
Cardio walking 5.5 on the treadmill or jogging 30-40 min post workout 5 to 6 times a week

I've been doing this routine for a while and my best was 42 pounds of muscle for 8.5% BF but lately I've been getting 40 pounds of muscle for 9 or 10% BF. I would like to reach 45 pounds of muscle with 7% BF. What can I improve in this planning? (diet, training, drugs...)
Thank you very much, I will post the results.

This is my current photo from the day 26 march 2023
Click to expand...
I'm happy to see you share your log @leandropirulito and you look really good.

What I'd like to see is your training actual set and reps.

Please post for 2 weeks training details, sets reps and exercises so we can talk how you can improve.

And your diet, is this the same ever day or you change? most guys changing a lot
 
Thanks for the answer.
My workout:
Routine A
bench press on the 4x8a10 machine
incline dumbbell bench press 4x8a10
decline bench press 4x8a10 + 1x to failure
Peck Deck 3x8a10 + 1dropset
W Bar Biceps 4x8-10
Dumbbell Biceps Rotation 4x8a10
Bicep curls on the scott machine 3x10+1 dropset

Routine B
chin up 4x8-10
wide grip low row 4x8-10 +1 to failure
Triangle lat pulldown 4-8-10
one arm dumbbel row 4x10 dont stop
parallel bar dips 4x10
dumbbel lyng triceps extension 4x8-10
4x8-10 one-sided french press DB

Routine C:
Back Squat 12/15/10/08/
Romain Deadlift 15/12/10/08/
Unilateral leg press 3x8-10 dont stop
Knee extension machine 3x8-10
Lying leg curl machine 3x8-10
Military Press (smith machine) 4x8-10
Dumbbell shoulder abduction 3-8x10 + 1 to failure
dumbbell shoulder flexion 4x8-10
Calf press (leg press) 12/15/10/08 + 1 dropset

ps: abdominal machine every other day 4x10a12

I've been following this diet steadily for about 3 months but I've stalled in muscle weight and %BF. I follow the same diet every day.
Any help is welcome
 
I've never really played with carb cycling, I think that would be really good to break this plateau I'm feeling. I've never done this technique, some say to increase protein and fat when lowering the carb, others don't. I'm a little confused. Do you recommend any reading or an initial step?
 
the_alcatraz said:
you should do legs on a solo day

like legs should be all in 1 day , quads hams and calf muscles with some hip work

also can you actually post reps and sets and exercises you did? we waiting bro @leandropirulito
Click to expand...
Hi, thanks for the reply. I posted my workout routine and it's on page 1. I'm thinking of doing a carb cycling diet but I've never done it that way, do you think 3 low carb days, 2 moderate carb days and 2 high carb days might be a good strategy ( 8weeks) ? I think about keeping the amount of protein constant and increasing the fats on low carb days but not exceeding 1g/kg. What do you guys think about?
 
leandropirulito said:
Hi, thanks for the reply. I posted my workout routine and it's on page 1. I'm thinking of doing a carb cycling diet but I've never done it that way, do you think 3 low carb days, 2 moderate carb days and 2 high carb days might be a good strategy ( 8weeks) ? I think about keeping the amount of protein constant and increasing the fats on low carb days but not exceeding 1g/kg. What do you guys think about?
Click to expand...
@leandropirulito I saw the diet but not specific food amounts.

Carb cycling is a must if you want to make the gains. You should keep protein high and have 3 days high carbs 3 days low carbs and 1 day no carbs like keto, the 3 days is your hardest training.

You follow?
 
the_alcatraz said:
@leandropirulito Eu vi a dieta, mas não quantidades específicas de alimentos.

A ciclagem de carboidratos é obrigatória se você deseja obter ganhos. Você deve manter a proteína alta e ter 3 dias de alto teor de carboidratos, 3 dias de baixo teor de carboidratos e 1 dia sem carboidratos como ceto, os 3 dias são o seu treinamento mais difícil.

Você segue?
Click to expand...
Perfect, I'll put together a diet with this format, thank you very much.
 
the_alcatraz said:
@leandropirulito please post the adjustments to diet you made, we are waiting for diet training updates but dont see them here
Click to expand...
I started doing 3 low carb days (lunch and post workout only) and 2 moderate carb days.
Low carb:
Cho1.4g/kg
Pro:2.6g/kg
Lip:0.7gkg
moderate carb:
Cho: 2.7g/kg
Pro: 3g/kg
Lip:0.4

On the days that I lowered the carbs and increased the fats I felt better and more satiated, on the third day I found my skin better and a more defined appearance. Is it worth it to do low carb for about 10 days straight or is it better to cycle? What do you think of this ratio? My goal is to go from 10% BF to 7%
 
Sorry I am late to this log.
First advise is keep up the good log. Details question and answers. With that these guys will give good advice.
I am older at 56 but kind of the same as you.
10 body fat is a great start. Most can’t get to that. To get below that there is defiantly a plateau. 7 percent is obtainable but harder to maintain. Unless you are Dylan. He is a different bread but knows how to do it.
I can maintain about 8 if I stay focused. I have seen 7 and even did 5.5 once but looked like a crack head.
As you get older is gets different.
Carb cycling for me truly works.
Fasting is great for some folks. I end up trying to eat my arm by 10 am.
Right now you just need a recomp. Drop some fat and gain some muscle.
Both are going be mostly diet. Of course with that you need good lifting and cardio.
Bf drop will come from diet and cardio.
Cardio also needs ab and core work. Lots of it. You have a great start to that but time to step it up. Try 20-40 minutes fasted cardio every morning. I did great at 40 min.
You need to drop carbs and rais fat and protein.
Try different ratios to figure out what works for you.
I would say 1g to 1.5 G protein per pound of body weight
Carbs and fat make up the rest.
Example 45 %protein, 35% carb, 20%fat.
That is just one of several combos.
Some like their fat higher than carbs.

Sorry I ramble.
I’ll stop here and let you absorb this.

What are you using to track food?
I think your maintenance calories are too high.
At 190 lbs 6’ tall mine are 2500.
I bet yours are more like 2000. And to drop bf you would do better around 1500.

All just my opinion and with more details we can get more solid numbers for ya
 
Slyderkt said:
Sorry I am late to this log.
First advise is keep up the good log. Details question and answers. With that these guys will give good advice.
I am older at 56 but kind of the same as you.
10 body fat is a great start. Most can’t get to that. To get below that there is defiantly a plateau. 7 percent is obtainable but harder to maintain. Unless you are Dylan. He is a different bread but knows how to do it.
I can maintain about 8 if I stay focused. I have seen 7 and even did 5.5 once but looked like a crack head.
As you get older is gets different.
Carb cycling for me truly works.
Fasting is great for some folks. I end up trying to eat my arm by 10 am.
Right now you just need a recomp. Drop some fat and gain some muscle.
Both are going be mostly diet. Of course with that you need good lifting and cardio.
Bf drop will come from diet and cardio.
Cardio also needs ab and core work. Lots of it. You have a great start to that but time to step it up. Try 20-40 minutes fasted cardio every morning. I did great at 40 min.
You need to drop carbs and rais fat and protein.
Try different ratios to figure out what works for you.
I would say 1g to 1.5 G protein per pound of body weight
Carbs and fat make up the rest.
Example 45 %protein, 35% carb, 20%fat.
That is just one of several combos.
Some like their fat higher than carbs.

Sorry I ramble.
I’ll stop here and let you absorb this.

What are you using to track food?
I think your maintenance calories are too high.
At 190 lbs 6’ tall mine are 2500.
I bet yours are more like 2000. And to drop bf you would do better around 1500.

All just my opinion and with more details we can get more solid numbers for ya
Click to expand...
Hello slyderkt and all. Thanks for the answers and the tips, I'm not doing fasted cardio. I'm only doing it 30-40min after training. I'm going to start fasted cardio.
My low carb diet has 1870kcal and medium carb days is at 2200kcal. I'm 5'8" and 174lb. I need to improve my water intake and adjust my calories, thank you.
 
leandropirulito said:
I started doing 3 low carb days (lunch and post workout only) and 2 moderate carb days.
Low carb:
Cho1.4g/kg
Pro:2.6g/kg
Lip:0.7gkg
moderate carb:
Cho: 2.7g/kg
Pro: 3g/kg
Lip:0.4

On the days that I lowered the carbs and increased the fats I felt better and more satiated, on the third day I found my skin better and a more defined appearance. Is it worth it to do low carb for about 10 days straight or is it better to cycle? What do you think of this ratio? My goal is to go from 10% BF to 7%
Click to expand...
@leandropirulito you're giving ratios not food, you understand this is a problem right?

for example if you eat 2 tbps of sugar thats also 30 carbs but if you eat a pack of oatmeal thats also 30 carbs. So we need to know what you actually eat.

Please post food amount and when you eat it.

like
200grams chicken breast 6am (or OZ if you want to use our measurements)

You should do low and high carbs but first lets see actual food.
 
the_alcatraz said:
@leandropirulito you're giving ratios not food, you understand this is a problem right?

for example if you eat 2 tbps of sugar thats also 30 carbs but if you eat a pack of oatmeal thats also 30 carbs. So we need to know what you actually eat.

Please post food amount and when you eat it.

like
200grams chicken breast 6am (or OZ if you want to use our measurements)

You should do low and high carbs but first lets see actual food.
Click to expand...
Thanks for the answer, I understood what you said, follow the foods.
Low Carb Day

Meal 1:
200g zero yogurt
30g whey
10g golden flaxseed
5g creatine
2 caps fish oil
5000 iu vitamin D
1 capsules of multivitamin

Meal 2:
100g cucumber
100g egg white
20g Brazil nuts

Meal 3:
150g chicken breast
150g potato
100g green vegetables
1 capsules of multivitamin

Pre workout:
1 cup of coffee

Post workout 1:
30g oatmeal
30g whey

Post workout 2:
100g broccoli
100g egg whites
20g Brazil nuts

Meal 4:
150g chicken breast
100g tomato
100g cucumber
100g lettuce

Meal 5
200ml skimmed milk
30g whey
20g peanut butter


Mod Carb Day

Meal 1:
200g zero yogurt
30g whey
30g oatmeal
10g golden flaxseed
5g creatine
2 caps fish oil
5000 iu vitamin D
1 capsules of multivitamin

Meal 2:
100g egg white
2 slices of wholemeal bread

Meal 3:
150g chicken breast
150g potato
100g green vegetables
1 capsules of multivitamin
1 apple

Pre workout:
1 cup of coffee
1 banana

Post workout 1:
30g oatmeal
30g whey
200ml skimmed milk

Post workout 2:
100g broccoli
100g egg whites
20g Brazil nuts

Meal 4:
150g chicken breast
150g potato
150g green vegetables


Meal 5
200ml skimmed milk
30g whey
20g peanut butter
100g strawberry

What do you think I can improve? I've been doing this diet with these modifications for 7 days, 3 days low carb and 2 days mod carb.
Thanks
 
leandropirulito said:
Thanks for the answer, I understood what you said, follow the foods.
Low Carb Day

Meal 1:
200g zero yogurt
30g whey
10g golden flaxseed
5g creatine
2 caps fish oil
5000 iu vitamin D
1 capsules of multivitamin

Meal 2:
100g cucumber
100g egg white
20g Brazil nuts

Meal 3:
150g chicken breast
150g potato
100g green vegetables
1 capsules of multivitamin

Pre workout:
1 cup of coffee

Post workout 1:
30g oatmeal
30g whey

Post workout 2:
100g broccoli
100g egg whites
20g Brazil nuts

Meal 4:
150g chicken breast
100g tomato
100g cucumber
100g lettuce

Meal 5
200ml skimmed milk
30g whey
20g peanut butter


Mod Carb Day

Meal 1:
200g zero yogurt
30g whey
30g oatmeal
10g golden flaxseed
5g creatine
2 caps fish oil
5000 iu vitamin D
1 capsules of multivitamin

Meal 2:
100g egg white
2 slices of wholemeal bread

Meal 3:
150g chicken breast
150g potato
100g green vegetables
1 capsules of multivitamin
1 apple

Pre workout:
1 cup of coffee
1 banana

Post workout 1:
30g oatmeal
30g whey
200ml skimmed milk

Post workout 2:
100g broccoli
100g egg whites
20g Brazil nuts

Meal 4:
150g chicken breast
150g potato
150g green vegetables


Meal 5
200ml skimmed milk
30g whey
20g peanut butter
100g strawberry

What do you think I can improve? I've been doing this diet with these modifications for 7 days, 3 days low carb and 2 days mod carb.
Thanks
Click to expand...
here is my complete plan
 
leandropirulito said:
I started doing 3 low carb days (lunch and post workout only) and 2 moderate carb days.
Low carb:
Cho1.4g/kg
Pro:2.6g/kg
Lip:0.7gkg
moderate carb:
Cho: 2.7g/kg
Pro: 3g/kg
Lip:0.4

On the days that I lowered the carbs and increased the fats I felt better and more satiated, on the third day I found my skin better and a more defined appearance. Is it worth it to do low carb for about 10 days straight or is it better to cycle? What do you think of this ratio? My goal is to go from 10% BF to 7%
Click to expand...
What you did makes for a temporary effect. It's the rest of the work that's getting you lean
 
leandropirulito said:
I started doing 3 low carb days (lunch and post workout only) and 2 moderate carb days.
Low carb:
Cho1.4g/kg
Pro:2.6g/kg
Lip:0.7gkg
moderate carb:
Cho: 2.7g/kg
Pro: 3g/kg
Lip:0.4

On the days that I lowered the carbs and increased the fats I felt better and more satiated, on the third day I found my skin better and a more defined appearance. Is it worth it to do low carb for about 10 days straight or is it better to cycle? What do you think of this ratio? My goal is to go from 10% BF to 7%
Click to expand...
bro increase fats. best steak fattier the better
 
Slyderkt said:
Sorry I am late to this log.
First advise is keep up the good log. Details question and answers. With that these guys will give good advice.
I am older at 56 but kind of the same as you.
10 body fat is a great start. Most can’t get to that. To get below that there is defiantly a plateau. 7 percent is obtainable but harder to maintain. Unless you are Dylan. He is a different bread but knows how to do it.
I can maintain about 8 if I stay focused. I have seen 7 and even did 5.5 once but looked like a crack head.
As you get older is gets different.
Carb cycling for me truly works.
Fasting is great for some folks. I end up trying to eat my arm by 10 am.
Right now you just need a recomp. Drop some fat and gain some muscle.
Both are going be mostly diet. Of course with that you need good lifting and cardio.
Bf drop will come from diet and cardio.
Cardio also needs ab and core work. Lots of it. You have a great start to that but time to step it up. Try 20-40 minutes fasted cardio every morning. I did great at 40 min.
You need to drop carbs and rais fat and protein.
Try different ratios to figure out what works for you.
I would say 1g to 1.5 G protein per pound of body weight
Carbs and fat make up the rest.
Example 45 %protein, 35% carb, 20%fat.
That is just one of several combos.
Some like their fat higher than carbs.

Sorry I ramble.
I’ll stop here and let you absorb this.

What are you using to track food?
I think your maintenance calories are too high.
At 190 lbs 6’ tall mine are 2500.
I bet yours are more like 2000. And to drop bf you would do better around 1500.

All just my opinion and with more details we can get more solid numbers for ya
Click to expand...

I think cycling low carbs way btr along with fasting. 3-4 low days then a high day then a fast works great for me
 
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