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I’m actually tired from todays workout, pretty exhausted to be honest.
Approved Log My 2024 Testosterone Equipoise cycle Log
- Thread starter man05
- Start date
@man05 take a break over the weekend man
For sure, Wednesday, Saturday and Sunday off.
Todays lower carb, shooting for 50 grams and mostly plant based carbs , leafy greens etc, but keep protein about the same if I can today.
Update is good
Well today isn't really a dietary fail, I Arte reduced carbs mostly plant and vegetable based but my appetite is crazy right now, so I will accept my reduced carb diet today. At least I have the water fast nailed down.
5/4/24 | Protein | 42 | 15 | 30 | 30 | 55 | 40 | 20 | 232 | ||
| Fat | 6 | 18 | 10 | 0 | 15 | 15 | 5 | 69 | |||
| Carbs | 22 | 76 | 12 | 2 | 30 | 20 | 24 | 186 | |||
| Myoplex with water on the go meal | 1/2 cup wqlnuts, banana, 2 tangerines | Thighgs shredded with 1/4 cup brown rice | Scoop of whey with water | Small ribeye, medium russet potato | Grilled chicken breast, 3 cups spinaach greens 3 tbsp green goddess dressing, homemade with avocado oil | Low fat yogurt with handful of |
Steak looks great
@man05 its never a fail, some days you have up days some days down
i like that water fast you stay on that level
bro I like the ribeye good job on the red meat
you're a diet keeps improving every time you update
I love what you're doing here
APPROVED LOG
Love me some ribeye
My favorite cut but I have to to watch eating to much of the fat
Another low carb day, haha.
Can't wait for a solid breakfast in the morning, push day tomorrow.
Meals for the day
Can't wait for a solid breakfast in the morning, push day tomorrow.
Meals for the day
5/5/24 | Protein | 42 | 35 | 57 | 50 | 45 | 8 | 237 | |||
| Fat | 6 | 25 | 15 | 18 | 15 | 8 | 10 | 97 | |||
| Carbs | 22 | 25 | 8 | 30 | 45 | 0 | 18 | 148 | |||
| Myoplex with water on the go meal | 5 scrambled eggs on small hashbrown homemade with olive oil, Tbsp ketchup for flavor | Grilled chicken breast, 3 cups spinahc grrens and Tbsp of green goddess dressing | 1/3 cup walnuts and 2 tangerines | Strawberry, banana, yogurt, no milk whey. | Steak plain | Piece of sprouted toast with peasnut butter |
@man05 thats an easy day i would add a bit more fiber these days
Adding in more fiber this week with beans and vegetables, spinach works well for me as I don’t get any gas from it.
Good job
Pretty good workout today, I am not noticing much strength but endurance seems slightly increased.
Meals seemed a little bland today: Will need to mix things up after I hit the store tomorrow.
Meals for the day, Im sure Ill have a snack later.
Weights:
Meals seemed a little bland today: Will need to mix things up after I hit the store tomorrow.
Meals for the day, Im sure Ill have a snack later.
5/6/24 | Protein | 45 | 30 | 65 | 30 | 30 | 40 | 240 | |||
| Fat | 39 | 0 | 15 | 10 | 12 | 14 | 90 | ||||
| Carbs | 60 | 40 | 235 | 30 | 0 | 75 | 440 | ||||
| 5 scrambles with ketchup and flax oil, 1/2 C oats with walnuts and cherries and NF milk | Rice krispies, nf milk and some whey | Large recovery shake | Shredded thighs and brown rice | 4oz steak | 14oz russet potato and leftover chicken thighs |
Weights:
| 5/6//2024 | ||||||||
| 18 minutes fasted cardio, 5 min warm up and cool down and 8 minute target of 16 10 second HIIT intervals. The EQ helped prevent lactic acid in the legs. | ||||||||
| Monday | 3 | |||||||
| Bench Press flat bench | 3 | 6 | 230 | Felt pretty strong but could have pushed harder. | ||||
| Bench Press Incline (30 degrees) | 3 | 7,6,6 | 195 | These felt about right I should be on 200 in a week or two | ||||
| Bench Press flat bench | 1 | 50 | 135 | I just slowly pushed these out, pretty easy feeling, should be moved to 155 | ||||
| JM Press | 2 | 8 | 80 | Threw in a couple tricep strenghteing exercises, I find my bench strogner with some emphasis now and then. | ||||
| Bent over row | 3 | 6,5,5,5 | 200 | Tehse felt really solid, firm set and base when I waws pulling straight up, just very smooth. | ||||
| Chest Supported Row (dumbbell) | 3 | 10 | 140(70ea) | Im ready to go a little heavier soon 85' | ||||
| Hammer Curl | 3 | 16 | 90lbs(45ea) | 45lb alternating Hammers | ||||
| Barbell Upright row | 4 | 9,8,8,8 | 95 | These felt really good and smooth. | ||||
Diet looking good man. Great to see you have some good protein sources with beef, eggs, chicken and still getting your fruits and veggies.
Man let me tell you , you’re totally correct. Steve helped educate on eating better and taking better care of myself, I was seriously neglecting diet and even my cardio. Now that both are on track I’m feeling much better.
Good updates buddy.......
Todays legs felt pretty, front squats were more difficult for some reason, only performing these heavy once per week.
Overall feeling really well, I feel a little warm off and on, nothing that disturbs me but that's really about it, humidity has been picking up so it's possible that is causing this. Libido is strong, no ED, no bloating, very hungry lots of veins popping all over.
Meals were good from a. macro standpoint but I was on the road a few hours driving so I had to use shakes and lots of walnuts.
Weights felt pretty good, squats I only went down to parallel with elevated heels, my quads were totally swollen, after the good morning my hamstrings were toast. Sumo Deadlifts for the kill shot.
Tomorrow is a water fast for the day and I will perform 30 minutes of cardio in the fat burning zone 2, looking forward to the cleanse each week, my body always feels better going into Thursday from the fast.
Have a great night guys, thanks for following along.
mark
Overall feeling really well, I feel a little warm off and on, nothing that disturbs me but that's really about it, humidity has been picking up so it's possible that is causing this. Libido is strong, no ED, no bloating, very hungry lots of veins popping all over.
Meals were good from a. macro standpoint but I was on the road a few hours driving so I had to use shakes and lots of walnuts.
5/7/24 | Protein | 45 | 30 | 65 | 40 | 40 | 42 | 262 | |||
| Fat | 39 | 0 | 15 | 10 | 14 | 25 | 70 | ||||
| Carbs | 110 | 40 | 235 | 40 | 38 | 32 | 459 | ||||
| 5 scrambles with ketchup and flax oil, 1/2 C oats with walnuts and cherries and NF milk, 10oz hashbrown | Rice krispies, nf milk and some whey | Large recovery shake | Grilled chicken breast and some krinkle cut potatos | Iso pure shake, time contraint had to run quickly. 1/2 cup walnuts | Myoplex, was thirsty and wanted more calories, driving home needed something. 1/2 Cup walnuts |
Weights felt pretty good, squats I only went down to parallel with elevated heels, my quads were totally swollen, after the good morning my hamstrings were toast. Sumo Deadlifts for the kill shot.
| 5/7/24 | ||||||
| 25 minutes fasted cardio on bike, zone 2 - easy pace, 5 minute warmup before workout and 10 minutes easy after for a total of 40 minutes | ||||||
| Walking weighted lunges with kettlebells | 4 | 12 steps | 70 | |||
| Front Squat | 3 | 9,7,7 | 125 | |||
| Barbell Squat | 3 | 8 | 280 | I feel like I can push 290 for 3x6 | ||
| Barbell good morning(High bar) | 3 | 12 | 125 | reps up by 2 from last week extra set, hams on fire, getting some cool line in hams. | ||
| Barebell Calf raise | 3 | 20 | 230 | Pushing hard today | ||
| Sumo Deadlift | 3 | 8,7,7,7 | 260 |
Tomorrow is a water fast for the day and I will perform 30 minutes of cardio in the fat burning zone 2, looking forward to the cleanse each week, my body always feels better going into Thursday from the fast.
Have a great night guys, thanks for following along.
mark
@man05 squats can be hard some days go harder right
you have 450 grams carbs you feel bloated?
and carbs from potatoes? better rice
I don’t feel bloated at all, flat abs and definition in the am usually. I like rice as well but eat both, is rice better than potatoes, both are starches and one is sustained the other more glycemic.
I’m all ears on changes.
The extra carbs give me more energy to workout and I feel like I recover better with food in my system.
Squats are starting to look good.
Another one of your brilliant ideas Steve, thank you so much!
bro can't ask for anything more
proud of you on the volume that you're doing perfect
we love what you're doing and we respect you
APPROVED LOG
Hey guys coming off the weekly water fast is it best to eat a couple oranges before I eat my eggs and carbs to start the day off? Seems like I get a little constipated for a day after the fast. I was planning on loading up on more vegetables tomorrow as well.
Thank you for your input
Mark
Thank you for your input
Mark
@man05 coming off a fast I would suggest you go with watermelon and bone broth dry drink (not fatty one), go low fat higher protein.
Add some psyllium husk and lots of water and a coconut. Never go high fast post fasting or you'll hurt your liver with bile build up.
Stevesmi will fill you in
you want to eat things that won't irritate your stomach and easy to digest
melon is the best thing or tropical fruits that first day
homemade bone broth free of garlic/onions/spices is also excellent, but make sure its plain
i would also keep activated charcoal on hand for the diarhea if it comes.
then day 2 you can gradually bring in solid foods again as your digestive system starts to wake up. then by day 3 you can go back to normal diet
your digestive system is shutting down during a fast and usually takes 2-3 days. during that time the cells in your gut are refreshing and all so on the rest of your body there's a lot of things being repaired at the cellular level because your body isn't wasting energy digesting food. it also means your white blood cells are being recycled and autophagy is happening. cancer cells being zapped away. all around really good
You can buy ketone strips from the pharmacy and pee on them during your fast and you'll see you are peeing out a lot of ketones.. its a good tool to figure out how fast you are getting into ketosis. the more you fast, the quicker you will generally get into ketosis.
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bro i like fasting too
sometimes on tanker we got no food for days during hurricane season
sometimes on tanker we got no food for days during hurricane season
you can lift today
as long as your stomach feels good you will be fine
as long as your stomach feels good you will be fine
you will probably need to go to the bathroom a lot after you break a long fast
that is the thing
that is the thing
I did cardio fasted then ate and just finished lifting, felt pretty good but I’ll try that out next week.
APPROVED LOG
After I ate some melon and a bowl of rice cereal 20 minutes later I was back to normal with the bathroom. Just eating seemed to trigger that response.
Tough workout!!!
Todays update, nice push session, high rep barbell rows, finished with some Swiss bar press.
Meals not bad, tomorrow shall be better.
Weights
I am starting to feel some changes from the eq, it's not drastic but I can notice it. Endurance is changing daily, thank goodness I do cardio every day this would be a bad compound without cardio. Im looking forward to seeing how this progresses, really nice so far. I am fairly low BF, have always had good vascularity but this is getting pretty noticeable, I like it.
You guys have a great night, will update tomorrow.
Mark
Meals not bad, tomorrow shall be better.
5/9/24 | Protein | 35 | 65 | 60 | 50 | 45 | 255 | ||||
| Fat | 30 | 15 | 20 | 15 | 6 | 86 | |||||
| Carbs | 55 | 235 | 70 | 40 | 40 | 440 | |||||
| 5 scrambles with 1 cup of rice cereal | Large recovery shake | Grilled ribeyue and plate of rice | Chicken picatta with vegetables | Protein shake with Strawberrys and bananas |
Weights
| 5/9/24 | |||||||
| 5 minutes warm up and 5 minutes cool down then 10 minuytes HIIT intervals | |||||||
| 5 minutes warm up before exercises and 5 minuytes cool down after. | |||||||
| Bench Press | 3 | 20,16,17 | 180 | first set was difficult, need to warm up more perhaps? | |||
| Incline Dumbell Press (30 degtees) | 2 | 21,18 | 120 | about right, great form to protect shoulders | |||
| Dumbbell Upright row | 3 | 16 | 70(35lb/ea) | ||||
| Bent over Row | 4 | 20 | 150 | crazy pump | |||
| Meadows Rows | 3 | 16 | 45 | ||||
| Triceps rope push down w. seperation and full extension | 3 | 20 | 45 | ||||
| Reverse Curl Forearm | 2 | 15 | 62 | ||||
| Bench Press - swiss bar | 2 | 20,43 | 175,155 | Just pushing some high reps to end the session, swiss bar hits different. |
I am starting to feel some changes from the eq, it's not drastic but I can notice it. Endurance is changing daily, thank goodness I do cardio every day this would be a bad compound without cardio. Im looking forward to seeing how this progresses, really nice so far. I am fairly low BF, have always had good vascularity but this is getting pretty noticeable, I like it.
You guys have a great night, will update tomorrow.
Mark
Diet and training looking good man. Just back to the rice vs potatoes thing......both are good options for carbs. Ideally go with brown rice and mix in some sweet potatoes with white potatoes.
So on your bench press I would warm up with the 45 lb bar and then throw on the 25's for a set and then move onto 45's for a set and then the working set with 45 and 25 on each side. How did you warmup?
@man05 the eq is slow but steady changes always on point too , i can see you growing faster soon
if you can go 50/50 yams/sweet potatoes instead
good point @RoidRage69 , @man05 i dont see warm ups there either
I do 2 sets of 5 reps bar only then 95lbs 5 reps 135lbs 3 reps 185 lbs if doing 225+
I jumped from 135 to 180 and probably should have gone 165 or so. This is the first I’ve experienced that, 2/3rd sets were better
I am currently working a 4 week program, currently I am on week 3, week 4 is a deload week that is planned, the following week I was going to start 6 week mess cycle program. Each six week program has an ending week deload which allows me to come back stronger, this is the same style I was doing on TRT alone and I was getting stronger. Any drawbacks to doing this? I plan to keep my cardio goin during deload as well.
Nice leg session, feeling pretty good today.
Weights felt real smooth, stiff legged dumbbell raises are hard and fun, goal is 85's in a couple weeks, they hit differently than barbell.
Meals are progressing, off to store for this weeks needs sweet potatoes and vegetables, been a busy week.
Meals for today:
I plan to cut carbs by at least 50% hopefully more and make those carbs all plant based, that's my goal but damn I just get these crazy eating spells where I can just sit and eat, its crazy.
Hope you all have a a good weekend
Mark
Weights felt real smooth, stiff legged dumbbell raises are hard and fun, goal is 85's in a couple weeks, they hit differently than barbell.
| 5/10/24 | ||||||
| 25 minutes fasted cardio on bike, zone 2 - easy pace, 5 minute warmup before workout and 5 minutes easy after for a total of 35 minutes | ||||||
| Walking weighted lunges with bodyweight | 3 | 30 steps | BW | |||
| Barbell Squat | 3 | 20 | 210 | These felt really nice | ||
| Dumbbell stiff legged | 3 | 15 | 140 (70ea) | |||
| Barbell Glute raise | 4 | 20 | 185 | hold at the top one second | ||
| Barebell Calf raise | 3 | 30 | 190 | |||
| Barbell Split Squat | 3 | 20 | 95 | My favorite leg exercise right now, these are hard as hell when you get fatigued |
Meals are progressing, off to store for this weeks needs sweet potatoes and vegetables, been a busy week.
Meals for today:
5/10/24 | Protein | 55 | 65 | 50 | 55 | 20 | 245 | ||||
| Fat | 45 | 15 | 18 | 10 | 2 | 90 | |||||
| Carbs | 75 | 235 | 65 | 45 | 40 | 460 | |||||
| 5 scrambles with 14oz hashbrown and 1 cup oats with NF milk, dried cherries and walnuts | Large recovery shake | 2 Black bean and chicekn burtritos homemade | NY strip steak with Garlic powder, cumin and pepper. 1.5 cups of rice | Strawberry and banana smoothie with almond milk and 1/2 scoop of whey |
Hope you all have a a good weekend
Mark
Great advice
I typically have whole eggs and/or avocado after fasting. You can definitely train.
My bloated abs from 3-4 weeks of heavy eating, should I increase diet to have more food(calories) or just hang tight?
If only I was eating and training and resting like this on my deca run, hmmmm
Would eq pair nicely with deca and test for a bulk cycle, just asking. Both are nor19 but is there any impact of that if you ran with moderate amounts?
Just a question, my cycle is eq/test.
If only I was eating and training and resting like this on my deca run, hmmmm
Would eq pair nicely with deca and test for a bulk cycle, just asking. Both are nor19 but is there any impact of that if you ran with moderate amounts?
Just a question, my cycle is eq/test.
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@man05 your abs look great after eating you're a beast
nicely done
and eq with deca no, dont mix 2 progestins like that
if you do keep deca VERY low 50-100
Beautiful day today for yard work
Diet for the day:
Tomorrow is a complete rest day for me, will log meals. Any suggested chest stretches I could do to prepare for Mondays push, I would like to start upper body stretching to aid in my recovery.
Have a great weekend guys
mark
| 5/11/24 |
| Cardio: 30 minutes bike ride on wind bike |
5/11/24 | Protein | 42 | 50 | 70 | 9 | 30 | 50 | 251 | |||
| Fat | 60 | 0 | 10 | 30 | 6 | 30 | 136 | ||||
| Carbs | 37 | 18 | 0 | 45 | 0 | 12 | 112 | ||||
| 5 scrambles, 1/2 Cup of walnuts and large banana | Strawberries and whey and NF milk almond milk shake | Grilled chciekn breast | Walnuts and tangerines | grilled chicken breast | Ground turkey bowl with beans, cheese, lettuce, avocado 7-8 chips |
Tomorrow is a complete rest day for me, will log meals. Any suggested chest stretches I could do to prepare for Mondays push, I would like to start upper body stretching to aid in my recovery.
Have a great weekend guys
mark
eat more protein shakes meat etc
That's kind of what I have been reading but I read about guys bulking with all three, interesting.
I was just cutting carbs for the day, you think eating more carbs like I do during the week is the way to go?@man05 diet is a big low for you, you can eat more
Heck Ill go eat a bowl of rice with chicken right now, I'm always hungry
really up to you if you want to bulk up a little bit
depends on what your goals are doesn't sound like that's what you want though
depends on what your goals are doesn't sound like that's what you want though
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