EndoViking
New member
Hey everyone,
I’m starting this log to document my 90-day recomp journey, where I’ll focus on trimming down the fat around my waist while aiming to add muscle to my arms and shoulders. I’ve always been active but want to dial in my training and nutrition to see more noticeable results. Any advice, feedback, or suggestions would be much appreciated!
Current Stats
- Weight: 191.8 lbs
- Body Fat: ~20% (estimated)
- Goal: Drop body fat to around 15%, while maintaining as much muscle mass as possible
- Current TRT dose: 160 mg/week
Supplements/Compounds
I’m currently running the following stack:
- GW-501516 (Cardarine): 20 mg/day (1-12 weeks) – for endurance and fat burning
- RAD-140 (Testolone): 20 mg/day (1-12 weeks) – to aid in muscle gain and strength
- SR9009 (Stenabolic): 30 mg/day (1-12 weeks) – to boost metabolism and fat loss
Diet
- Total Calories: 2540 kcal
- Macronutrient Breakdown:
- 35% Carbs
- 30% Fat
- 35% Protein
I’m focusing on whole foods where possible, while aiming to keep my macros aligned with my goals of fat loss and muscle retention. The calories are set slightly above maintenance to support muscle growth while cutting fat.
Training Plan
I’m following a PPL (Push, Pull, Legs) split, ideally training 6 times per week, though realistically I expect to hit 3-4 sessions per week due to my schedule.
Log Entries:
- Food: 2,382 kcal (121g Carbs, 87g Fat, 273g Protein)
- Breakfast: Eggs, breakfast sausage, cheese, yogurt, apple, shake (783 kcal)
- Lunch: Quinoa salad, baked haddock, shake (686 kcal)
- Dinner: Steak, fried potatoes with egg, shake (793 kcal)
- Post-Workout: Shake (120 kcal)
- Workout:
- Chest Press: 240 x 8 x 3
- Incline Chest Press: 220 x 8 x 3
- Dips: 10 x 3
- Military Press: 90 x 8 x 3
- Dumbbell Lateral Raise: 20 x 8 x 3
- Dumbbell Front Raise: 30 x 8 x 3
- Reverse Rear Raise: 70 x 8 x 3
- Triceps Pushdown: 100 x 8 x 3
- One-Arm Triceps Pushdown: 50 x 8 x 3
- Food: 2,557 kcal (136g Carbs, 108g Fat, 257g Protein)
- Breakfast: Eggs, breakfast sausage, cheese, yogurt, apple, shake (783 kcal)
- Lunch: Quinoa salad, baked haddock, shake (686 kcal)
- Dinner: Italian sausages, fried potatoes, green beans, shake (968 kcal)
- Post-Workout: Shake
- Workout:
- Barbell Bent-Over Row: 160 x 8 x 3
- Preacher Curls: 100 x 6 x 3
- Lat Pulldown (Wide Grip): 210 x 8 x 3
- Barbell Curl: 110 x 8 x 3
- Lat Pulldown (Narrow Grip): 220 x 8 x 3
- Barbell Upright Row: 100 x 8 x 3
- Hammer Curls: 65 x 10 x 6
Over the next 90 days, I’ll be adjusting my diet and training based on progress and feedback. I’m excited to see how these compounds and my current approach will impact my body composition and performance.
Looking forward to hearing from you all!
I’m starting this log to document my 90-day recomp journey, where I’ll focus on trimming down the fat around my waist while aiming to add muscle to my arms and shoulders. I’ve always been active but want to dial in my training and nutrition to see more noticeable results. Any advice, feedback, or suggestions would be much appreciated!
Current Stats
- Weight: 191.8 lbs
- Body Fat: ~20% (estimated)
- Goal: Drop body fat to around 15%, while maintaining as much muscle mass as possible
- Current TRT dose: 160 mg/week
Supplements/Compounds
I’m currently running the following stack:
- GW-501516 (Cardarine): 20 mg/day (1-12 weeks) – for endurance and fat burning
- RAD-140 (Testolone): 20 mg/day (1-12 weeks) – to aid in muscle gain and strength
- SR9009 (Stenabolic): 30 mg/day (1-12 weeks) – to boost metabolism and fat loss
Diet
- Total Calories: 2540 kcal
- Macronutrient Breakdown:
- 35% Carbs
- 30% Fat
- 35% Protein
I’m focusing on whole foods where possible, while aiming to keep my macros aligned with my goals of fat loss and muscle retention. The calories are set slightly above maintenance to support muscle growth while cutting fat.
Training Plan
I’m following a PPL (Push, Pull, Legs) split, ideally training 6 times per week, though realistically I expect to hit 3-4 sessions per week due to my schedule.
Log Entries:
- Food: 2,382 kcal (121g Carbs, 87g Fat, 273g Protein)
- Breakfast: Eggs, breakfast sausage, cheese, yogurt, apple, shake (783 kcal)
- Lunch: Quinoa salad, baked haddock, shake (686 kcal)
- Dinner: Steak, fried potatoes with egg, shake (793 kcal)
- Post-Workout: Shake (120 kcal)
- Workout:
- Chest Press: 240 x 8 x 3
- Incline Chest Press: 220 x 8 x 3
- Dips: 10 x 3
- Military Press: 90 x 8 x 3
- Dumbbell Lateral Raise: 20 x 8 x 3
- Dumbbell Front Raise: 30 x 8 x 3
- Reverse Rear Raise: 70 x 8 x 3
- Triceps Pushdown: 100 x 8 x 3
- One-Arm Triceps Pushdown: 50 x 8 x 3
- Food: 2,557 kcal (136g Carbs, 108g Fat, 257g Protein)
- Breakfast: Eggs, breakfast sausage, cheese, yogurt, apple, shake (783 kcal)
- Lunch: Quinoa salad, baked haddock, shake (686 kcal)
- Dinner: Italian sausages, fried potatoes, green beans, shake (968 kcal)
- Post-Workout: Shake
- Workout:
- Barbell Bent-Over Row: 160 x 8 x 3
- Preacher Curls: 100 x 6 x 3
- Lat Pulldown (Wide Grip): 210 x 8 x 3
- Barbell Curl: 110 x 8 x 3
- Lat Pulldown (Narrow Grip): 220 x 8 x 3
- Barbell Upright Row: 100 x 8 x 3
- Hammer Curls: 65 x 10 x 6
Over the next 90 days, I’ll be adjusting my diet and training based on progress and feedback. I’m excited to see how these compounds and my current approach will impact my body composition and performance.
Looking forward to hearing from you all!