90-Day Recomp Log: Dropping Fat and Building Muscle

E

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!
 
Hey everyone,


It’s been a minute since my last update, so here’s where I’m at after wrapping up that 90-day recomp. I’m shifting gears now and focusing on building more overall size, especially in my back and legs, while keeping the fat gain minimal. I’m aiming for a lean bulk over the next 12 weeks and want to dial in my training volume and nutrition to support that.

Current Stats:


  • Weight: 200.6 lbs
  • Body Fat: ~16% (still leaning out, but gaining muscle)
  • Goal: Gain 10–12 lbs mostly muscle, keep body fat under 18%
  • Current TRT dose: 160 mg/week (stable)
  • Added HGH: 2 IU/day (fasted morning) for recovery and growth
Supplements/Compounds:

  • RAD-140 (Testolone): 15 mg/day (weeks 1–10) — reduced slightly for longer run
  • MK-677 (Ibutamoren): 25 mg/day (daily) — added for appetite and recovery boost
  • Creatine Monohydrate: 5g/day — consistency is king

Nutrition:

  • Calories: ~3200 kcal/day
  • Macro split:
    • Protein: 35% (~280g)
    • Carbs: 45% (~360g)
    • Fat: 20% (~70g)

Focusing on nutrient timing around training — heavy carbs pre/post-workout to maximize glycogen and recovery. More variety in carb sources this time (sweet potatoes, brown rice, oats).


Training Plan:
I’ve switched to a 4-day split for more volume per session and extra recovery days:


  • Day 1: Back + Biceps
  • Day 2: Chest + Triceps
  • Day 3: Legs + Core
  • Day 4: Shoulders + Arms + Conditioning

Sample Workout Highlights:
Back + Biceps

  • Deadlifts: 275 x 6 x 3
  • Pull-Ups (weighted): +45 lbs x 8 x 3
  • Barbell Row: 185 x 8 x 3
  • Dumbbell Curls: 40 x 10 x 3

Legs + Core

  • Squats: 265 x 8 x 3
  • Romanian Deadlifts: 185 x 10 x 3
  • Leg Press: 360 x 10 x 3
  • Hanging Leg Raises: 15 x 3

Log Snippet (Sample Day):

  • Food: 3,150 kcal (350g Carbs, 70g Fat, 280g Protein)
  • Breakfast: Oats, whey, banana, almond butter
  • Lunch: Chicken breast, brown rice, steamed broccoli
  • Dinner: Salmon, quinoa, asparagus
  • Post-Workout Shake: Whey + dextrose
  • Snacks: Greek yogurt, mixed nuts

Notes & Thoughts:
I’m feeling stronger every week, and the MK-677 definitely helped with sleep and appetite, which was a game-changer. The slower, controlled bulk means I’m keeping a lot of my leanness, which is key for me mentally and physically. I’m keeping cardio to 2x/week steady-state to help manage fat without compromising gains.
Next update I’ll share progress pics and bloodwork after 6 weeks. Curious to hear if anyone else has experience with combining MK-677 + RAD-140 long term? How’s the recovery and appetite effect been for you?

Looking forward to the feedback and any tips for dialling in my leg days!
 
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