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XERO TO HERO — PROJECT: ENHANCED EVOLUTION
Introduction:
Hey everyone, I’m Xero.I’ve been running a log for the past 12 weeks on UGLT tracking my training, nutrition, compounds, bodyweight, photos, sleep, recovery and general progress.
I’m adding my log over here as well to help out @Ascension Peptides with loggers. I have been logging peptides for @Ascension Peptides since June 19th on UGLT.
Im also starting to log here for my new partnership with @TheAsylum who I will be logging oils for.
This log started as my way of tracking my TRT journey, but it has turned into more of a full transformation project. Training, food, health markers, recovery, compounds, mindset and everything else that comes with trying to properly improve my physique and lifestyle.
Background:
I’ve been overweight since I was a kid and spent years going through the usual cycle of dieting hard, losing weight, falling off, regaining it and starting again.
About two years ago I started fasting and loosely tracking calories around 1200 cals through the week, then eating normally on weekends. I lost around 10–15 kg, but I didn’t really build much structure or muscle from it. Eventually I joined a gym, got a plan, started tracking properly and became more consistent.
After a while I still felt like I wasn’t progressing the way I wanted. I got bloodwork done, looked further into TRT, and eventually started Test E on 29/4/26.
Since then this has become a proper long-term project for me.
Personal Stats:
Age: 30Height: 178 cm
Starting log weight: Around 67 kg
Current weekly average: 65.9 kg
Current goal: Build muscle while keeping fat gain controlled and improving overall health, training performance and body composition.
Start of trt physique:
Start of Log (21/5/26):
Current Physique:
Beginning of the year till now physique:
Current Setup:
Coach:
I’ve recently signed with Coach @gainzzzz and I’m excited to see how much progress I can make with proper guidance.
Current TRT Protocol:
- Platinum Test E: 175 mg/week, IM, split M/W/F
- Planned increase this week to 225 mg/week to try balance out E2
- Bloods to be repeated again in around 6 weeks
Current Ancillaries / Peptides:
- Non-forum Reta: 4 mg once weekly
- Glow: 70 mg / 2.5 mg, 5 on / 2 off
- Cialis: 5 mg on training days
- SLU-PP: 500 mcg on training days
- IPA/CJC: previously used, switching to hgh this week
Supporting Supplements:
- Creatine — 5–10 g/day
- Fish oil — 180 mg EPA / 120 DHA, twice daily
- Calcium, magnesium and vitamin D — 300 mg / 200 mg / 400 IU daily
- Vitamin D drops — 400 IU x 3
- Methylene blue — 2–3 drops
- NAC — 1 g/day
- L-Theanine — 200 mg/day
Current Nutrition:
I started by slowly tapering out of a cut and moving toward maintenance. Calories have now been increased again to support training and recovery.
Current structure is based around higher calories and carbs on training days.
Current Targets:
Training days:
2650 cals
350C / 50F / 200P
Rest days:
2210 cals
240C / 50F / 200P
Pre-workout carbs:
I’ve tested a few options, but lately I’ve gone back to food rather than only glucose powder.
Current options have included:
- Glucose
- Rice Bubbles, honey, lite milk
- Coconut water and salt (intra workout)
Post-workout:
Usually consists of:
- COR or rolled oats,
- Whey
- Fruit- blueberries & banana
- Chia seeds
- Lite milk
Current Training:
Training has changed a fair bit across the first 12 weeks.
At the start I was running a high-volume push / pull / legs / arms style setup. Over time I moved toward a more structured upper/lower plan to reduce workout time, improve recovery and make sure I’m progressing properly.
Recently I’ve been focusing a lot more on:
- Slower tempo
- Better form
- Full range of motion
- Using machines where needed
- Managing lower back fatigue
- Only increasing load when execution stays clean
Current split is mainly:
- Upper 1
- Lower 1
- Cardio
- Upper 2
- Lower 2
I had a flare up of my bulging disc at around Week 11, so I had to back things off, swap some movements and use lighter supported work. It’s improving now, and Week 12 was much closer to normal training again while still being careful.
First 12 Week Recap:
Weeks 1–3:
The first few weeks were mainly about getting the log started, finding structure and getting used to tracking everything properly.
- Started around 67 kg
- Test E was at 125 mg/week
- Training was high volume with push, pull, legs and arms
- Added Reta at a lower dose
- Nutrition was still being adjusted while coming out of a cut
- Weight jumped early, then settled around the high 68 kg range
- Started tracking training progress more closely with weights, reps and weekly comparisons
These weeks were mostly about getting consistent and setting a proper baseline.
Weeks 4–5:
This is where the log started to become more of a full project.
- Rebranded the log into Xero to Hero — Project: Enhanced Evolution
- Changed TRT to 175 mg/week, IM, split M/W/F
- Increased Reta up to 2–2.5 mg every 5 days
- Added Glow and IPA/CJC
- Started tracking sleep, energy and steps more consistently
- Moved training more toward mornings before work
- Calories were brought closer to maintenance
- Weight stabilised better around the high 67–68 kg range
This was a good turning point where the log became more organised.
Weeks 6–8:
These weeks were about tightening the routine.
- Started a new training plan
- First full week using glucose as pre-workout carbs
- Added NAC and L-Theanine
- Added more sleep metrics
- Weight stabilised around 68.6–68.7 kg
- Started using an upper/lower split
- Training performance improved with better pre-workout carb timing
- Had one weekend away and took a break from food tracking for the first time in over a year
- Dropped weights, slowed tempo and added pauses after getting form feedback
The main focus here was better execution instead of just chasing numbers.
Week 9:
This week was coming back from the weekend away.
- Average weight went up to 69.2 kg
- Energy improved slightly
- Sleep dropped slightly
- Calories came in over target due to family events
- Training was strong overall
- Still focused on slower tempo, reduced weights and better execution
- Had one of the best upper-body pumps so far
- Trialled a better gym centre for majority of training days and preferred the equipment
This week showed that the scale can jump quickly after a looser weekend, but training still moved well.
Week 10:
This was a productive week with a big weight drop.
- Reta supply changed and dose increased to 4 mg once weekly
- Digestion improved with more frequent bowel movements
- Weight dropped from 69.2 kg to 68.1 kg
- Calories finished under goal
- Had bloods done on Sunday
- Training was mixed but productive
- Upper work still moved well
- Lower work showed fatigue in a few areas
- Added more cardio
Week 11:
This week was heavily affected by my lower back.
- Signed with Coach @gainzzzz
- Back issue flared up during Upper 1
- Weight average dropped sharply from 68.1 kg to 65.7 kg
- Only Monday’s workout was properly tracked
- Tuesday, Wednesday and Friday were light untracked sessions
- Training focus shifted to managing the back rather than pushing progression
- Nutrition was lower than target because activity and appetite were down
- Sleep numbers were inaccurate due to my watch/alarm messing up the report
- IPA/CJC was out of stock, and I noticed sleep/recovery felt worse without it
This was more of a recovery and damage-control week than a normal progression week.
Week 12:
This was the first week getting back into proper training after the back issue.
- Weight increased cleanly by 0.2 kg
- Calories increased from 2210 to 2650 on training days
- Added SLU-PP and Cialis on training days
- Training started lighter but built back up through the week
- Back felt much better overall
- Got some good PBs while still keeping the lower back in mind
- Sleep was below ideal, mostly from short sleep duration
- Cardio total: 2.30 km treadmill, 53 floors stair machine, 35 min total
This felt like the first proper step back toward normal progression.
Current Position:
After 12 weeks, I’m sitting at a lower bodyweight than where I started, with better structure, better training execution, more consistent nutrition and a clearer plan moving forward.
The biggest improvements so far have been:
- Better consistency with training and food
- More awareness of weekly weight trends
- Improved training structure
- Better execution and tempo
- More focus on recovery
- Better understanding of how carbs and pre-workout nutrition affect performance
- A clearer direction now that I’m working with a coach
The main things I still need to improve are:
- Sleep duration
- Managing lower back flare-ups
- Keeping weekend food more controlled
- Building strength back up without sacrificing form
- Staying consistent with cardio and steps
Plan Going Forward:
- Continue working with Coach @gainzzzz
- Increase Test E to 225 mg/week as planned
- Repeat bloodwork in around 6 weeks
- Keep training execution as the priority
- Increase loads only when form and ROM are solid
- Keep calories higher on training days to support performance
- Monitor weight average weekly rather than reacting to daily jumps
- Keep logging everything properly so progress is easy to track
This is still early days, but I’m happy with how the first 12 weeks have gone and keen to keep building from here.
