jackedUpJerry
New member
Hey everyone,
This is my first time logging a cycle, and I’m excited to share my experience and track my progress here. I’ve been lifting for over 17 years, starting at age 16, and I’m currently 33. I got serious about lifting during college and later became a personal trainer with a degree in physiology/exercise science. I’ve always been curious about running a cycle, but I never committed until now. After stopping alcohol three months ago, I felt like it was the perfect time to dive in and take my training to the next level. Over the last couple of years, I’ve struggled to see significant visual or strength gains, so I decided to give this cycle a go.
Current Stats:
- Age: 33
- Height: 6'2"
- Weight: 225lbs
- Body Fat: I’ll get this measured soon at my gym and update the log.
Cycle Overview:
- Cycle Length: 16 weeks (currently entering Week 3)
- Testosterone Enanthate: 400mg/week (Two 200mg doses, Monday and Thursday)
- Tbol: 30mg/day (oral, ED)
- Cardarine (GW-501516): 10mg/day (ED)
- Ostarine (MK-2866): 15mg/day (ED) (I may drop this depending on how the cycle progresses, as I’m not sure I need it)
- Arimidex: As needed (to control estrogen)
- HCG: 250IU twice a week (to maintain testicular function)
Supplements & Medications:
- TUDCA (Liver support)
- Fish Oil (Omega-3s)
- Milk Thistle (Liver support)
- Whey Isolate (Protein source)
- Glutamine (Recovery aid)
- BCAAs (For muscle preservation during training)
- C4 Pre-Workout (Energy boost)
- Escitalopram (Lexapro) 15mg (For anxiety/OCD management)
- Unisom (For sleep)
Goals:
My primary goal for this cycle is recomp—adding lean muscle while cutting body fat. I’m aiming for a shredded, athletic look rather than pursuing sheer size. I’m into multiple sports including MMA, golf, and I have a few triathlons planned for the upcoming year (with a potential Ironman in my future). One of my secondary goals is to get my calories and macros in check, as I’ve never really tracked them seriously before.
I would love to hear from others with similar goals or experiences with recomp cycles. If you’ve run a cycle focused on strength, muscle, and fat loss (without the bulk), I’d appreciate hearing how you structured your diet and training. Also, any advice on adjusting macros during the cycle would be awesome!
Diet:
While my wife and I have always eaten healthily, I’ve never been consistent with counting calories and macros. For this cycle, I’m focusing on hitting a specific calorie range to support my recomp goals:
- Training days: 3200 calories
- Rest days: 2800 calories
Here's a breakdown of my meals:
- Morning: 30g whey isolate + 1 scoop BCAAs
- Pre-Workout: 1 scoop C4 + electrolytes
- Post-Workout: 30g whey + glutamine, blended with frozen spinach, apple, and carrots
- Breakfast: Scrambled eggs (5 egg whites + 2 whole eggs) + 2 cans of tuna, served with a boiled sweet potato. I eat half in the morning and the rest a couple of hours later.
- *Macros for egg/tuna combo:* 580 cals / 78g protein / 28g fat / 0g carbs
- Lunch: Ground beef or turkey (300-350g) with peppers/onions cooked in, served over rice. Also, 1 whey shake and a low-sugar protein bar.
- Dinner: Meals vary but usually include things like pasta with lean beef, burritos with lean beef and beans, or grilled chicken with rice. I also like making a creamy Cajun chicken pasta with lots of chicken and shrimp.
Training Plan:
I’m currently doing an upper/lower body split, training up to 5 days a week. Here’s how I’m structuring it:
- Day 1 (Upper Power): Focus on heavy lifts for chest, shoulders, and triceps
- Day 2 (Lower Power): Focus on heavy squats, deadlifts, and leg presses
- Day 3 (Chest & Arms Hypertrophy): Focus on volume for chest and arms (incline bench, dips, skull crushers, etc.)
- Day 4 (Legs Hypertrophy): Focus on leg extensions, leg presses, hamstring curls, and calves
- Day 5 (Back & Shoulders Hypertrophy): Focus on rows, lat pull-downs, and shoulder presses
I try to push myself to failure on the bigger lifts, especially compound movements. I also do some form of cardio post-workout (20 minutes on the stair climber or an incline walk), and occasionally add sprints for a short duration.
I’m still in the early stages of the cycle and would love to hear any advice or feedback from those with experience. If you've done a similar recomp cycle with a focus on athletic performance and muscle retention, please feel free to share your insights on diet, training, or supplementation. How did you manage recovery, and how did you adjust your approach as the cycle went on?
Looking forward to hearing your thoughts!
This is my first time logging a cycle, and I’m excited to share my experience and track my progress here. I’ve been lifting for over 17 years, starting at age 16, and I’m currently 33. I got serious about lifting during college and later became a personal trainer with a degree in physiology/exercise science. I’ve always been curious about running a cycle, but I never committed until now. After stopping alcohol three months ago, I felt like it was the perfect time to dive in and take my training to the next level. Over the last couple of years, I’ve struggled to see significant visual or strength gains, so I decided to give this cycle a go.
Current Stats:
- Age: 33
- Height: 6'2"
- Weight: 225lbs
- Body Fat: I’ll get this measured soon at my gym and update the log.
Cycle Overview:
- Cycle Length: 16 weeks (currently entering Week 3)
- Testosterone Enanthate: 400mg/week (Two 200mg doses, Monday and Thursday)
- Tbol: 30mg/day (oral, ED)
- Cardarine (GW-501516): 10mg/day (ED)
- Ostarine (MK-2866): 15mg/day (ED) (I may drop this depending on how the cycle progresses, as I’m not sure I need it)
- Arimidex: As needed (to control estrogen)
- HCG: 250IU twice a week (to maintain testicular function)
Supplements & Medications:
- TUDCA (Liver support)
- Fish Oil (Omega-3s)
- Milk Thistle (Liver support)
- Whey Isolate (Protein source)
- Glutamine (Recovery aid)
- BCAAs (For muscle preservation during training)
- C4 Pre-Workout (Energy boost)
- Escitalopram (Lexapro) 15mg (For anxiety/OCD management)
- Unisom (For sleep)
Goals:
My primary goal for this cycle is recomp—adding lean muscle while cutting body fat. I’m aiming for a shredded, athletic look rather than pursuing sheer size. I’m into multiple sports including MMA, golf, and I have a few triathlons planned for the upcoming year (with a potential Ironman in my future). One of my secondary goals is to get my calories and macros in check, as I’ve never really tracked them seriously before.
I would love to hear from others with similar goals or experiences with recomp cycles. If you’ve run a cycle focused on strength, muscle, and fat loss (without the bulk), I’d appreciate hearing how you structured your diet and training. Also, any advice on adjusting macros during the cycle would be awesome!
Diet:
While my wife and I have always eaten healthily, I’ve never been consistent with counting calories and macros. For this cycle, I’m focusing on hitting a specific calorie range to support my recomp goals:
- Training days: 3200 calories
- Rest days: 2800 calories
Here's a breakdown of my meals:
- Morning: 30g whey isolate + 1 scoop BCAAs
- Pre-Workout: 1 scoop C4 + electrolytes
- Post-Workout: 30g whey + glutamine, blended with frozen spinach, apple, and carrots
- Breakfast: Scrambled eggs (5 egg whites + 2 whole eggs) + 2 cans of tuna, served with a boiled sweet potato. I eat half in the morning and the rest a couple of hours later.
- *Macros for egg/tuna combo:* 580 cals / 78g protein / 28g fat / 0g carbs
- Lunch: Ground beef or turkey (300-350g) with peppers/onions cooked in, served over rice. Also, 1 whey shake and a low-sugar protein bar.
- Dinner: Meals vary but usually include things like pasta with lean beef, burritos with lean beef and beans, or grilled chicken with rice. I also like making a creamy Cajun chicken pasta with lots of chicken and shrimp.
Training Plan:
I’m currently doing an upper/lower body split, training up to 5 days a week. Here’s how I’m structuring it:
- Day 1 (Upper Power): Focus on heavy lifts for chest, shoulders, and triceps
- Day 2 (Lower Power): Focus on heavy squats, deadlifts, and leg presses
- Day 3 (Chest & Arms Hypertrophy): Focus on volume for chest and arms (incline bench, dips, skull crushers, etc.)
- Day 4 (Legs Hypertrophy): Focus on leg extensions, leg presses, hamstring curls, and calves
- Day 5 (Back & Shoulders Hypertrophy): Focus on rows, lat pull-downs, and shoulder presses
I try to push myself to failure on the bigger lifts, especially compound movements. I also do some form of cardio post-workout (20 minutes on the stair climber or an incline walk), and occasionally add sprints for a short duration.
I’m still in the early stages of the cycle and would love to hear any advice or feedback from those with experience. If you've done a similar recomp cycle with a focus on athletic performance and muscle retention, please feel free to share your insights on diet, training, or supplementation. How did you manage recovery, and how did you adjust your approach as the cycle went on?
Looking forward to hearing your thoughts!
