Hi everyone, long time reader first time poster.
I have tried to educate myself as much as I can and tried various things but I think that I am reaching a point were assistance from more knowledgable people would be beneficial.
Here is a link with my new-member introductory post that might perhaps answer some of your questions.
Long time reader, new member
Long before started lifting for unrelated reasons I tested my total testosterone and came out at about 320ng/dl. At the time the doctor recommended to do additional tests since it seemed low for my age (but within their reference range), but I wasn't really concerned since at that time and couldn't identify any obvious physical side effects that might come with low testosterone concentration.
Approximately 1 year ago I did extensive blood work (as a natural) twice and the total testosterone averaged at around 400 ng/dl, with E2 at 41pg/ml and Free testosterone at 110pg/ml. Also tested T3, T4, TSH and were all within normal values.
Approximately 6-months ago I have decided to enter the enhanced weightlifting scene and by fully understanding the risks that might come along with it, see and experience first hand the effects of additional testosterone in my body. The initial plan was to run a 350mg test e cycle (pinning twice a week) for 20 weeks while on a caloric surplus and after the cycle continue injecting somewhere around 100-125mg per week in order to be at the high end of natural test production (initially planned to confirm this through blood tests).
About my stats: 9/22 starting weight 72.2kg 13-15% body fat(picture taken at the end of 9/22).
Max weight before starting cutting (12/22) 76.3kg body fat at end of 11/22 definitely >15%
Current (02/23) body weight 74.3kg body fat about the same as starting point
Currently eating at about 2300-2400 calories at 171cm tall which results in about 1kg weight loss per month. Although I have been using calorie tracking apps for a very long time, right after reaching peak body weight I have been really meticulous not only in counting every single eating portion and calorie but also trying to maintain as stable of a lifestyle as possible in order to keep my TDEE as stable as possible.
As far as macros are concerned, at my current body weight I am eating about 150grams protein, 280grams carbohydrates and 75grams fat. (there are slight fluctuations on daily basis and thus here I am presenting average values)
Lifts both during the cut and bulk have been slowly but steadily increasing at a rate of 2.5~5kg per week.
Currents stats (5-rep max) for 5 sets on the main lifts:
Bench press: 110kg
Seating overhead press: 70kg
Squat: 142.5kg
Weighted chin-ups: Bodyweight+35kg
During the bulking phase my lifting routine was more strength-focused than anything else, consisting of doing a PPL split 5-6 times per week. Working every each muscle group for about 16 sets per week. On each training day I would do two exercise variation of 5x5 to failure on each set and then 3-4 additional exercises of 8-12 and 12-15 reps of RPE 8+ as an accessory. During the current cutting phase, the accessory portion has stayed pretty much the same but instead of doing 5x5 at the begging of each workout I am now doing 2 exercises with 6sets of 8-12 reps going to failure on every set when I can only do 8 reps and slightly decreasing the intensity when I am able to do 12-reps at RPE 1 right before increase the weight for the next month. I might add around here that sleeping could definitely be improved since I am only able to do 6-7 hours on a weekday and about 8 on weekends (but I cannot change that since I am trying to achieve certain career goals in the near future).
Although strength has increased quite a lot during this 6-month journey my appearance hasn't changed all that much. Initially, while trying to troubleshoot what was wrong I thought that perhaps the testosterone I was injecting was underused or fake. (In my country possession and usage of steroids is legal, but require a prescription or importing a "small" amount appropriate for personal usage. For that reason there are many Men's health clinic which provide almost any steroid for quite a substantial fee).
A month ago I did blood work and the results are as follows:
T3, T4, TSH within normal values,
Free testosterone (There was a miss communication and I did not get Total range) 81pg/ml lab scale is 7.6~23.8pg/ml
E2 81pg/dl (19-51pg/ml)
Prolactin 19.25ng/ml (3.58-12.78ng/ml)
LDL, HDL, RBC count, and basically every other metric within normal values.
I did not test for FSH, FH and SHGB.
For side effects I had (have?) some acne breakout in my back and chest but nothing too serious and was quickly handled by using some local cream and anti-bacterial soap. Libido and mental side of things as normal. I need to mentioned that I have been taking dutasteride since the age of 24 in order to combat hair loss that runs in the family.
My question for the experts is what should I do from here on out in terms of dieting and supplementation? My goal would be to ideally go less than 12% body fat and then lean bulk until I reach ~80kg. As mentioned in the beginning I am willing to accept reasonable health risks.
Thank you for the time reading through all this. I will appreciate any comments and guidance.
I have tried to educate myself as much as I can and tried various things but I think that I am reaching a point were assistance from more knowledgable people would be beneficial.
Here is a link with my new-member introductory post that might perhaps answer some of your questions.
Long time reader, new member
Long before started lifting for unrelated reasons I tested my total testosterone and came out at about 320ng/dl. At the time the doctor recommended to do additional tests since it seemed low for my age (but within their reference range), but I wasn't really concerned since at that time and couldn't identify any obvious physical side effects that might come with low testosterone concentration.
Approximately 1 year ago I did extensive blood work (as a natural) twice and the total testosterone averaged at around 400 ng/dl, with E2 at 41pg/ml and Free testosterone at 110pg/ml. Also tested T3, T4, TSH and were all within normal values.
Approximately 6-months ago I have decided to enter the enhanced weightlifting scene and by fully understanding the risks that might come along with it, see and experience first hand the effects of additional testosterone in my body. The initial plan was to run a 350mg test e cycle (pinning twice a week) for 20 weeks while on a caloric surplus and after the cycle continue injecting somewhere around 100-125mg per week in order to be at the high end of natural test production (initially planned to confirm this through blood tests).
About my stats: 9/22 starting weight 72.2kg 13-15% body fat(picture taken at the end of 9/22).
Max weight before starting cutting (12/22) 76.3kg body fat at end of 11/22 definitely >15%
Current (02/23) body weight 74.3kg body fat about the same as starting point
Currently eating at about 2300-2400 calories at 171cm tall which results in about 1kg weight loss per month. Although I have been using calorie tracking apps for a very long time, right after reaching peak body weight I have been really meticulous not only in counting every single eating portion and calorie but also trying to maintain as stable of a lifestyle as possible in order to keep my TDEE as stable as possible.
As far as macros are concerned, at my current body weight I am eating about 150grams protein, 280grams carbohydrates and 75grams fat. (there are slight fluctuations on daily basis and thus here I am presenting average values)
Lifts both during the cut and bulk have been slowly but steadily increasing at a rate of 2.5~5kg per week.
Currents stats (5-rep max) for 5 sets on the main lifts:
Bench press: 110kg
Seating overhead press: 70kg
Squat: 142.5kg
Weighted chin-ups: Bodyweight+35kg
During the bulking phase my lifting routine was more strength-focused than anything else, consisting of doing a PPL split 5-6 times per week. Working every each muscle group for about 16 sets per week. On each training day I would do two exercise variation of 5x5 to failure on each set and then 3-4 additional exercises of 8-12 and 12-15 reps of RPE 8+ as an accessory. During the current cutting phase, the accessory portion has stayed pretty much the same but instead of doing 5x5 at the begging of each workout I am now doing 2 exercises with 6sets of 8-12 reps going to failure on every set when I can only do 8 reps and slightly decreasing the intensity when I am able to do 12-reps at RPE 1 right before increase the weight for the next month. I might add around here that sleeping could definitely be improved since I am only able to do 6-7 hours on a weekday and about 8 on weekends (but I cannot change that since I am trying to achieve certain career goals in the near future).
Although strength has increased quite a lot during this 6-month journey my appearance hasn't changed all that much. Initially, while trying to troubleshoot what was wrong I thought that perhaps the testosterone I was injecting was underused or fake. (In my country possession and usage of steroids is legal, but require a prescription or importing a "small" amount appropriate for personal usage. For that reason there are many Men's health clinic which provide almost any steroid for quite a substantial fee).
A month ago I did blood work and the results are as follows:
T3, T4, TSH within normal values,
Free testosterone (There was a miss communication and I did not get Total range) 81pg/ml lab scale is 7.6~23.8pg/ml
E2 81pg/dl (19-51pg/ml)
Prolactin 19.25ng/ml (3.58-12.78ng/ml)
LDL, HDL, RBC count, and basically every other metric within normal values.
I did not test for FSH, FH and SHGB.
For side effects I had (have?) some acne breakout in my back and chest but nothing too serious and was quickly handled by using some local cream and anti-bacterial soap. Libido and mental side of things as normal. I need to mentioned that I have been taking dutasteride since the age of 24 in order to combat hair loss that runs in the family.
My question for the experts is what should I do from here on out in terms of dieting and supplementation? My goal would be to ideally go less than 12% body fat and then lean bulk until I reach ~80kg. As mentioned in the beginning I am willing to accept reasonable health risks.
Thank you for the time reading through all this. I will appreciate any comments and guidance.
