Approved Log My TRT Cruise and recovery log

[the_alcatraz]

Wrapping the week up in St. Louis for youth soccer, meal prep saves the day!

Meals

3/7/24	Protein	40	30	30	8	15		50	40
	Fat	18	10	0	6	18		7	5
	Carbs	55	56	10	15	30		40	27
		Small protein shake with almond milk and a little NF milk, Bowl of oats with 1/4 Cup walnuts	Red lentil soup with carrots, small onion,celery, tomato paste, lentisl and a drizzle of hevy cream.	Shredded chicken with 1Tbsp of zero sugar BBQ sauce	Piece of brie and 25-30 green grapes.	almonds, banana and 1oz brie, 5 seed crackers		Shredded chicken and lentils and rice	NF milk, almond milk, banana, 1tsp almond butter, half scoop of choclate whey
3/8/24	Protein	35	40	20	30	20	35	18
	Fat	36	20	9	12	3	2	18
	Carbs	40	5	29	24	32	0	28
		4 scrambled eggs, bowl of oatmeal with 1/4C walnuts and tsp of honey	2 five guys pattys with cheese on the go food	Redcon MRE bar	Grilled chicken patty hand full of cross cut potatoes	12oz of lentil soup	Shredded chicken	Large tangerine, 1/2 cup walnuts and chunk of brie
3/9/24	Protein	55	20	30	55	20	40
	Fat	18	18	10	3	9	2
	Carbs	60	27	56	30	45	40

Weights: this week was a reloading phase on all days, felt really weird but felt really refreshing. Thus far in 2024 I’ve learned to eat better and in doing so it’s easier to eat quality food, and the second is taking a recovery week to allow my body to heal, I am hopeful this next meso cycle I do will pay dividends.

Thursday
JM Press barbell	2	8	25
Dumbbell Skullcrusher	2	8	25
Bench Press (flat)	2	4,3	115
Barbell Press Incline	2	5,5	95
Upright Frontal raises	2	8	5
Barbell Calf Raises	2	15	105
Dumbbell Lat Raise	2	6	5
Hammer curl	2	10,8	20
Friday
Walking Lunges	2	30	bodyweight 210lbs
Stiff Legged deadlift	1	7	270
Barbell Squat (close stance with Lfiting shoes on)	2	12	240
Barbell Hip thrust	3	15	150
Saturday
Barbell Bent over Row	3	7	180
Chest Support dumbbell row	3	14	65 each
Barbell Upright row	3	15	75
Dumbbell Curl (incline)	3	10	40
Barbell Standing wrist curl	4	14	45

I will update next Wednesday with new meso cycle and meals. Lentils have been a big hit at home so im going to make some more. Eggplants and some orange roughy this week.

Have a good night


Mark

@man05 i like your meals not would like a bit more protein but stay on this
volume can go up too more and more with cardio

 

[man05]

@man05 i like your meals not would like a bit more protein but stay on this
volume can go up too more and more with cardio

I’m increasing sets starting Monday 3-4 sets no more than 8-10 reps. Cardio for me has been long walks and slow jogs, keeping HR low mostly.

 

[man05]

@man05 i like your meals not would like a bit more protein but stay on this
volume can go up too more and more with cardio

I’m increasing sets starting Monday 3-4 sets no more than 8-10 reps. Cardio for me has been long walks and slow jogs, keeping HR low mostly.

 

[the_alcatraz]

I’m increasing sets starting Monday 3-4 sets no more than 8-10 reps. Cardio for me has been long walks and slow jogs, keeping HR low mostly.

@man05 good stay up on it and add slowly more cardio

 

[man05]

Hey guys here's my midweek update, today was an off day which feels kinda weird but I am actually pretty sore from Monday so the rest is good.
Currently on a 150ish of Test C give or take a drop or two, introduced HGH a couple weeks backs and post consultation I will continue to do that long term for health benefits, possibly some gains but I don't think my dose is enough to warrant that. My diet is feeling pretty good and I'm excited to see what this brings once I do cycle again and as I have already seen better nutrition helps in physical and mental recovery.

Monday I started a 4 day per week program (@mobster) for six weeks to see how I feel, I plan to move to a five day per week program possibly once I start up a little cycle in 6 weeks and Ill run that for 8 weeks then cruise on Test and GH low dose. I need to see how I respond to a 4 day program and if that extra work day brings value to my next run.

Here are my meals, I will update again Saturday for the rest of the week and I am now logging full weeks of nutrition 7 days per week.

3/11/2024​	Protein	35​	35​	20​	8​	50​	15​	50​			213​
	Fat	38​	8​	3​	6​	3​	2​	4​			64​
	Carbs	45​	30​	36​	22​	25​	25​	28​			211​
		4 scrambled eggs, pinch of cheddar cheese, pico de gailo, Bowl of oats and walnuts.	Sweet potato, shredded cheese, Protein shake with almond milk - Post Workout	Brown lentil soup with carrots and splash of cream	Piece of brie , 10 walnuts, 3 tangerines.	Shredded chicken and some letnil soup over it.	More letnil soup, it was fresh so I had to have more.	Berry smoothie with blueberries and strawberries, almond milk and a scoop of zero carb whey
3/12/2024​	Protein	35​	40​	18​	12​	20​	42​	38​	35​		240​
	Fat	38​	5​	3​	15​	9​	7​	8​	2​		87​
	Carbs	45​	32​	30​	34​	29​	20​	10​	30​		230​
		4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts.	Shredded chicken and a sweet potato	Lentil soup with vegetables	2 tangerines, 1 oz brie, 10 walnuts	Redcon MRE bar	Myoplex on water - had to hit the road, easy supplemental meal.	2 cups of spinach mix, 5oz shredded chicken and vinegarette	Blueberry and strawberry peach shake with almond milk and soy milk
3/12/2024​	Protein	35​	45​	40​	12​	50​	30​	30​			242​
	Fat	38​	8​	3​	15​	5​	10​	2​			81​
	Carbs	45​	10​	30​	34​	46​	32​	35​			232​
		4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts.	2 cups of spinach mix, 7oz shredded chicken and vinegarette	Lentil soup with vegetables and some shredded chicken about 6oz	2 tangerines, 1 oz brie, 10 walnuts	Protein shake, whey, banana almondm ilk and water	Shredded chicken tacos with corn shells and black beans and cheese.	Blueberry, Spinach and strawberry shake with almond milk and soy milk

Here are my weights:

Week 1	Monday	Sets	Reps	Weight
3/11/2024​	Bench Press Wide grip	3​	8,8,4	225​
	Bench Press Incline	2​	6,6	185​
	JM Press barbell	2​	8,8	55​
	Barbell Bent Over row	2​	8,10	185​
	Chest Supported Row (dumbbell)	2​	12,11	70​
	Dumbell curl (altetrnating)	3​	10,20,16	35​
	Barbell Upright row	3​	8	85​
	Barbell Shrug	2​	10,11	225​
	Tuesday
	Walking weighted lunges with kettlebells	3​	14,18,18	26lbkb x2 (52lbs)
	Front Squat	2​	8​	95​
	Barbell Squat (close stance with Lfiting shoes on)	4​	8​	250​
	Barbell Hip Squat	2​	12​	185​
	Barbell good morning(High bar)	2​	10​	90​
	Barbell Calf raise	3​	18,16,20	205​
	Deadlift	2​	6,4	285​

I will Post Thursday and Friday Saturday later in the week with the rest of this weeks nutrition.


Have a great night guys

 

[the_alcatraz]

Hey guys here's my midweek update, today was an off day which feels kinda weird but I am actually pretty sore from Monday so the rest is good.
Currently on a 150ish of Test C give or take a drop or two, introduced HGH a couple weeks backs and post consultation I will continue to do that long term for health benefits, possibly some gains but I don't think my dose is enough to warrant that. My diet is feeling pretty good and I'm excited to see what this brings once I do cycle again and as I have already seen better nutrition helps in physical and mental recovery.

Monday I started a 4 day per week program (@mobster) for six weeks to see how I feel, I plan to move to a five day per week program possibly once I start up a little cycle in 6 weeks and Ill run that for 8 weeks then cruise on Test and GH low dose. I need to see how I respond to a 4 day program and if that extra work day brings value to my next run.

Here are my meals, I will update again Saturday for the rest of the week and I am now logging full weeks of nutrition 7 days per week.

3/11/2024​	Protein	35​	35​	20​	8​	50​	15​	50​			213​
	Fat	38​	8​	3​	6​	3​	2​	4​			64​
	Carbs	45​	30​	36​	22​	25​	25​	28​			211​
		4 scrambled eggs, pinch of cheddar cheese, pico de gailo, Bowl of oats and walnuts.	Sweet potato, shredded cheese, Protein shake with almond milk - Post Workout	Brown lentil soup with carrots and splash of cream	Piece of brie , 10 walnuts, 3 tangerines.	Shredded chicken and some letnil soup over it.	More letnil soup, it was fresh so I had to have more.	Berry smoothie with blueberries and strawberries, almond milk and a scoop of zero carb whey
3/12/2024​	Protein	35​	40​	18​	12​	20​	42​	38​	35​		240​
	Fat	38​	5​	3​	15​	9​	7​	8​	2​		87​
	Carbs	45​	32​	30​	34​	29​	20​	10​	30​		230​
		4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts.	Shredded chicken and a sweet potato	Lentil soup with vegetables	2 tangerines, 1 oz brie, 10 walnuts	Redcon MRE bar	Myoplex on water - had to hit the road, easy supplemental meal.	2 cups of spinach mix, 5oz shredded chicken and vinegarette	Blueberry and strawberry peach shake with almond milk and soy milk
3/12/2024​	Protein	35​	45​	40​	12​	50​	30​	30​			242​
	Fat	38​	8​	3​	15​	5​	10​	2​			81​
	Carbs	45​	10​	30​	34​	46​	32​	35​			232​
		4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts.	2 cups of spinach mix, 7oz shredded chicken and vinegarette	Lentil soup with vegetables and some shredded chicken about 6oz	2 tangerines, 1 oz brie, 10 walnuts	Protein shake, whey, banana almondm ilk and water	Shredded chicken tacos with corn shells and black beans and cheese.	Blueberry, Spinach and strawberry shake with almond milk and soy milk

Here are my weights:

Week 1	Monday	Sets	Reps	Weight
3/11/2024​	Bench Press Wide grip	3​	8,8,4	225​
	Bench Press Incline	2​	6,6	185​
	JM Press barbell	2​	8,8	55​
	Barbell Bent Over row	2​	8,10	185​
	Chest Supported Row (dumbbell)	2​	12,11	70​
	Dumbell curl (altetrnating)	3​	10,20,16	35​
	Barbell Upright row	3​	8	85​
	Barbell Shrug	2​	10,11	225​
	Tuesday
	Walking weighted lunges with kettlebells	3​	14,18,18	26lbkb x2 (52lbs)
	Front Squat	2​	8​	95​
	Barbell Squat (close stance with Lfiting shoes on)	4​	8​	250​
	Barbell Hip Squat	2​	12​	185​
	Barbell good morning(High bar)	2​	10​	90​
	Barbell Calf raise	3​	18,16,20	205​
	Deadlift	2​	6,4	285​

I will Post Thursday and Friday Saturday later in the week with the rest of this weeks nutrition.


Have a great night guys

@man05 I like the program mobster puts out, @SteveMobsterG is his user on EF not @ mobster

on fats you can up to 100 grams IMO with a bit more omegas
and fiber please add more psyllium husk for digestion

 

[SteveMobsterG]

Off days happen. Heck, I allow for them in my training cycles

 

[stevesmi]

nice job man that's definitely smart checking out what mobster recommends for training

 

[man05]

nice job man that's definitely smart checking out what mobster recommends for training

Between the two of you I can’t go wrong. Steve you've helped me and continue to refine all aspects of my exercise program and with moderation greater things are happening, thank you sir!

 

[man05]

Off days happen. Heck, I allow for them in my training cycles

Yes sir, you suggested this over a year ago but I had to learn the hard way, more gear, more time on weights doesn’t make me stronger or a better physique. Rest both on and off makes for more gains.