Cycle and Training Log - Recomp Phase

proteinPusher

proteinPusher

New member
Hey everyone, I’ve been around the forum for a while and thought it’s about time I put together a log to track my journey. This will be my first log, so bear with me!

A Bit About Me:
I’ve been training since 2013, though I took a break for about two and a half years due to work and other life events during COVID. As you can imagine, I lost some mass and strength during that time. This year, I decided to get serious again and get back to my goals.

In terms of past cycles, I’ve used testosterone in the past due to naturally low levels. My first cycle was 500mg/week of Test, followed by an 800mg/week cycle a few years back. Now I’m back on cycle and am currently running 1000mg of Test E and 300mg of NPP (Nandrolone Phenylpropionate) per week, which I've been doing for the last 4 weeks.
Current Cycle:
- Testosterone Enanthate: 1000mg/week
- NPP (Nandrolone Phenylpropionate): 300mg/week
- Duration: Currently running this cycle until June 22nd, then transitioning to a cruise at 100mg Test and 100mg NPP for 6-8 weeks before jumping back into a bulk.


Diet:
I’ve been pretty relaxed with my diet, but I aim for around 2300-2500 calories/day, with a focus on high protein and healthy fats. Here’s a quick breakdown:

Weeks 2-3 (Diet Overview):
- Breakfast: Either avocado with garlic, lime, and bacon on low-carb bread, or overnight weetbix with Greek yogurt and honey.
- Lunch: Either homemade biryani (chicken and rice with spices) or beef mince with vegetables.
- Dinner: Rotating between the biryani or whatever my partner cooks.
- Supplements: I use a protein shake with pasteurized egg whites and banana as a supplement.

Week 4 (Stricter Meal Plan):
- Breakfast: Overnight weetbix.
- Lunch: Beef and sweet potato bake.
- Pre-Workout Snack: Protein shake.
- Intra-Workout: Glucose gummies and amino acids.
- Dinner: Beef and sweet potato bake again.

I’m focusing on nutrient-dense meals that are easy to prepare but still offer plenty of calories and protein to support muscle growth and recovery.
Training Routine:
I aim to hit the gym 4 days a week with a solid mix of weights and cardio. Here's my current split:

- Monday (Chest): Incline bench press and other chest-focused exercises.
- Tuesday (Back): Lat pulldowns, T-bar rows, single-arm rows, and stretching.
- Wednesday (Legs): Leg extensions, calf exercises, leg presses, and hamstring curls.
- Thursday (Shoulders and Arms): Standard shoulder and arm exercises.
- Cardio: I do 1 hour of light to moderate-intensity cardio every day after weight training.

Supplements:
- Cycle Support:
- Test E (1000mg/week)
- NPP (300mg/week)
- Magnesium (2 tabs/day)
- Multivitamins (1 tab/day)
- Vitamin C (2 tabs/day)
- Vitamin B complex (2 tabs/day)
- Milk Thistle (2 tabs/day)
- Fish Oil (2 tabs/day)
- Cialis (10-20mcg/day)
- N2Guard (4 caps/day)
- Citrus Bergamot (1000mg/day)
- NAC (1200mg/day)
- TUDCA (1000mg/day)
- Glutamine (15g post-workout)
- L-Carnitine (3000mg pre-workout)

I also have AI (Aromasin) and Caber on hand, but I generally don’t have many issues with estrogen-related sides. Blood pressure is checked every other day, and I plan on getting bloodwork toward the end of the cycle.

Current Goals and Progress:
When I started this cycle, I weighed in at around 80.5kg (177lbs), and I’m currently sitting at 86kg (189lbs) fasted. My goal for the next 7 weeks is to hit the low to mid 90kg range (198-205lbs), but I’m aiming to recomp my body by keeping the calories slightly lower and focusing on quality muscle gain while minimizing fat accumulation.
I’ll continue to upload progress here!
 
August 21 – New Log, New Phase

Hey everyone, it’s been a while since I posted a proper update, so I figured now’s a good time to start a fresh log. A lot has changed since February — cycle's done, cruise phase is over, and I’ve taken the time to reset, reassess, and get a clearer idea of where I’m going next.


This log will cover my current training, nutrition, and long-term plans heading into the last quarter of the year. Appreciate everyone who followed the last one — let’s get into it.


Recap Since February:

My last blast (Test E + NPP) wrapped up in late June, and I transitioned into a 7-week cruise shortly after. Ended that cycle at 92.1kg (203lbs) fasted — up from 80.5kg at the start of the year. Strength was up, body composition was better than expected, and more importantly, I came out of it feeling good — no burnout, no serious sides, bloods were solid.

Cruise protocol was:

Test E: 150mg/week
NPP: 100mg/week (tapered off by week 4)
Support: Same supplement stack as before, with a stronger focus on sleep, gut health, and digestion


Current Stats (as of August 21):


  • Weight: 90.6kg (fasted, leaner than at 92kg)
  • Height: 177cm
  • Training Age: 11 years (with that 2.5-year break during COVID)
  • Goal: Lean recomposition phase before a clean bulk late October

Not chasing scale weight right now — focus is on improving symmetry, bringing up weak points, and maintaining a tight waistline.

Current Training Block:

Switched up from my bro split and moved into a Push/Pull/Legs/Rest rotation. I’m hitting everything every 5-6 days now, with higher frequency on delts and hams.

Example Split:

  • Day 1 (Push): Incline DB press, machine press, side laterals (cuffed + DB), cable tris
  • Day 2 (Pull): Weighted chins, T-bar row, rear delts, biceps
  • Day 3 (Legs): Leg press, Bulgarians, RDLs, seated curls, calves
  • Day 4: Rest (cardio + abs)
  • Repeat
Intensity is high, volume is moderate. I’ve cut junk sets and started logging everything. Rest-pause and top/back-off set methods are working really well for me right now.

Cardio: 30–40 min incline treadmill 5x/week (morning fasted or post-lift)

Nutrition:

Dialed in. Tracking macros but not over-obsessed. Clean foods, minimal digestion issues, and I’ve added in more structured refeeds on heavy leg days.

Macros:

  • Calories: ~2700/day
  • Protein: 230–240g
  • Carbs: 180–220g (up on leg days)
  • Fats: 80–90g
Typical Day:

  • Meal 1: Eggs + oats + fruit
  • Meal 2: Chicken + white rice + avocado
  • Meal 3 (Pre): Rice cakes + almond butter + whey shake
  • Meal 4 (Post): Cream of rice + banana + isolate
  • Meal 5: Salmon + greens + sweet potato

Supplements (off-cycle phase):

  • Creatine monohydrate (5g/day)
  • NAC (1200mg)
  • Citrus Bergamot (1000mg)
  • Ashwagandha (600mg)
  • Magnesium, zinc, multi
  • Omega-3s
  • Probiotics & digestive enzymes

Bloods were done last week — everything in range. Test levels still mid-high normal due to taper protocol.

Future Plans:

Starting a clean bulk phase in late October, likely running a lower-dose, longer-term cycle:

Test E: 600mg/week
Primo or EQ: 400–600mg/week (still deciding)
Possibly mild oral like Anavar for 6 weeks at the start

Main focus: maximize lean mass with minimal water/fat gain, keep performance and health in check, and monitor biomarkers monthly.

Final Thoughts:


This has been the most consistent year I’ve had in a long time — training, food, recovery — all locked in. Learned a lot from the last cycle and cruise, especially how important it is to not just chase numbers, but to manage everything: sleep, digestion, mental clarity, even workload outside the gym.
Goals going forward are more aesthetic-driven — I want to bring up back thickness, hamstrings, and side delts. Waist is sitting at 31.5", and I’m trying to keep that tight while slowly progressing weight.
Appreciate anyone following along — drop a question or suggestion if you’ve got any. Will aim to update this every couple of weeks or when anything major changes.
 
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