TheLifte
New member
Hi everyone,
About Me:
I’ve been training for almost 5 years and have been on AAS for about 2 years. So far, I’ve completed 4 cycles. Unfortunately, during my 4th cycle (250mg Test E and 600mg Primo E per week), I injured my lower back around the 8-week mark in February 2024. I ignored the joint dryness caused by low estrogen and paid the price when I went too heavy on squats. As a result, I had to stop training for about 5 months.
During my recovery, I maintained a low dose of testosterone (150mg per week) and, over time, became quite chubby, reaching 100kg. However, I’ve been back in the gym for the last couple of months, working out 3-4 days per week, doing plenty of cardio, and focusing on lifting moderate weights to lose fat. So far, I’ve successfully lost 16kg and brought my body fat down to around 12-14%.
Current Height and Weight:
- 5’10’
- 84.7kg
Goal of the Cycle:
The main goal of this cycle is to regain my strength, surpass my previous lifting numbers, and add lean muscle to my upper body over the next 14-16 weeks. I plan to do this with a modest calorie surplus while staying lean and vascular throughout the Australian summer.
PEDs, Dosage, and Cycle Length:
- Testosterone Cypionate: 300mg per week
- Trenbolone Enanthate: 200mg per week (may increase depending on how I feel with the Tren, as I’ve used up to 200mg in the past with minimal side effects and great focus)
- Ment: I’ll consider adding this toward the tail end of the cycle if everything looks good.
Ancillaries and Supplements:
- Daily Supplements:
- Vitamin C
- Vitamin D3 + K2
- Curcumin
- NAC (N-acetylcysteine)
- Magnesium
- Melatonin
- Vitamin B6 (P5P)
- Berberine and Metformin
- Creatine
- Glutamine
- Fish Oil
- Injectable L-Carnitine
- Injectable Glutathione
- Psyllium Husk
- Apple Cider Vinegar
- Cialis (for circulation)
Training and Cardio Plan:
Sunday: Posterior chain-focused leg day (keeping quad training light and avoiding spinal compression as I continue to recover)
Monday: Upper body – Chest focus
Tuesday: Abs and cardio
Wednesday: Back day
Thursday: Arms day
Friday: Shoulders and traps
Saturday: Abs and cardio (family time/cheat day)
*I’ll provide detailed exercises and movements throughout the log as we progress.*
Nutrition:
Currently, I’m eating around 3400 calories per day with the following macros:
- Carbs: 440g
- Protein: 250g
- Fat: 60g
My meals are pretty consistent throughout the week:
- Carb Sources: Oats, fruits, Lebanese bread, pasta, cream of rice, basmati rice
- Protein Sources: Milk, protein yogurt, chicken breast, lean chicken mince, lean beef mince, whey protein
- Fat Sources: I don’t usually add fats directly, but get them from animal protein sources.
I’ll be reassessing my diet every 2 weeks to make sure I’m gaining weight at a steady pace without putting on unnecessary fat.
Final Thoughts:
This is my first log, so I apologize if it’s a bit long. I’m happy to take any constructive criticism or advice, especially on food, nutrition, or training. Also, I’d love to hear from others—especially anyone who’s come back from an injury or has experience with this cycle—please share your tips and insights! How have you managed strength gains after an injury, and what adjustments did you make to your cycle or recovery?
Looking forward to hearing your thoughts!
About Me:
I’ve been training for almost 5 years and have been on AAS for about 2 years. So far, I’ve completed 4 cycles. Unfortunately, during my 4th cycle (250mg Test E and 600mg Primo E per week), I injured my lower back around the 8-week mark in February 2024. I ignored the joint dryness caused by low estrogen and paid the price when I went too heavy on squats. As a result, I had to stop training for about 5 months.
During my recovery, I maintained a low dose of testosterone (150mg per week) and, over time, became quite chubby, reaching 100kg. However, I’ve been back in the gym for the last couple of months, working out 3-4 days per week, doing plenty of cardio, and focusing on lifting moderate weights to lose fat. So far, I’ve successfully lost 16kg and brought my body fat down to around 12-14%.
Current Height and Weight:
- 5’10’
- 84.7kg
Goal of the Cycle:
The main goal of this cycle is to regain my strength, surpass my previous lifting numbers, and add lean muscle to my upper body over the next 14-16 weeks. I plan to do this with a modest calorie surplus while staying lean and vascular throughout the Australian summer.
PEDs, Dosage, and Cycle Length:
- Testosterone Cypionate: 300mg per week
- Trenbolone Enanthate: 200mg per week (may increase depending on how I feel with the Tren, as I’ve used up to 200mg in the past with minimal side effects and great focus)
- Ment: I’ll consider adding this toward the tail end of the cycle if everything looks good.
Ancillaries and Supplements:
- Daily Supplements:
- Vitamin C
- Vitamin D3 + K2
- Curcumin
- NAC (N-acetylcysteine)
- Magnesium
- Melatonin
- Vitamin B6 (P5P)
- Berberine and Metformin
- Creatine
- Glutamine
- Fish Oil
- Injectable L-Carnitine
- Injectable Glutathione
- Psyllium Husk
- Apple Cider Vinegar
- Cialis (for circulation)
Training and Cardio Plan:
Sunday: Posterior chain-focused leg day (keeping quad training light and avoiding spinal compression as I continue to recover)
Monday: Upper body – Chest focus
Tuesday: Abs and cardio
Wednesday: Back day
Thursday: Arms day
Friday: Shoulders and traps
Saturday: Abs and cardio (family time/cheat day)
*I’ll provide detailed exercises and movements throughout the log as we progress.*
Nutrition:
Currently, I’m eating around 3400 calories per day with the following macros:
- Carbs: 440g
- Protein: 250g
- Fat: 60g
My meals are pretty consistent throughout the week:
- Carb Sources: Oats, fruits, Lebanese bread, pasta, cream of rice, basmati rice
- Protein Sources: Milk, protein yogurt, chicken breast, lean chicken mince, lean beef mince, whey protein
- Fat Sources: I don’t usually add fats directly, but get them from animal protein sources.
I’ll be reassessing my diet every 2 weeks to make sure I’m gaining weight at a steady pace without putting on unnecessary fat.
Final Thoughts:
This is my first log, so I apologize if it’s a bit long. I’m happy to take any constructive criticism or advice, especially on food, nutrition, or training. Also, I’d love to hear from others—especially anyone who’s come back from an injury or has experience with this cycle—please share your tips and insights! How have you managed strength gains after an injury, and what adjustments did you make to your cycle or recovery?
Looking forward to hearing your thoughts!
