Hey guys figured I'd start a log. Guess this will be just a quick intro. Having a bit of a reload and regroup week so figured this would be an ideal time to collect my thoughts.
I'm 45, 6,3", 206 this AM. Lifelong recreational lifter and outdoor athlete. Started TRT in September and straight away jumped on HGH as well. Have dabbled since with primo and anavar, but that's the extent of my AAS experience. Currently cruising on:
Test C 210/wk
HGH 3 iu/d
Retatrutide 4.2 mg/wk
Reta in place for overall health effects as well as helping me not eat like an asshole. Will titrate as goals and training/diet phase dictate.
I am curious to run proper cycles but we'll see, right now I realize I have a ton to gain from the above and so I'm in no rush. I have legit gained 10+ lean pounds already since September. Would love to mostly max put the potential of the above and then consider the next move.
Was mostly a climber for decades and have definitely climbed a lot of cool shit in my career but recently injuries and overall age have led me to question whether that is a sport that I can or even want to continue to participate in at a high level. Mainly, I have grade 4 chondromalacia in my left knee which has caused intermittently debilitating pain and swelling over the last three years. I finally had surgery in September and it feels way better now but there is a lot of damage in there which could not be repaired without a second much more extensive surgery. I would like to avoid this second surgery. For now, I can hike and squat and I am happy with this. I have been avoiding any higher impact activities for the moment including falling off of rocks but it's possible that this will again become an option in the future. For now, because of the surgery and recovery, I have focused on what I can do safely which is lifting and hiking. This foray into lifting and how my body has responded has taught me a lot, including the fact that the physique that I have always imagined as my ideal is in fact much heavier than I had realized. In fact, it has made me realize that actually my physique goals and climbing goals may be completely incompatible with each other and that I may need to choose one or the other to focus on at the expense of the other. So I'm doing soul a bit of soul searching to see which path I think will give me the most happiness in the long run.
I titled my log what I did because I am a person who gets lost in the details, who fails to see the forest for the trees, who spends way too much time figuring out the perfect diet and then doesn't follow it, or writing training plans that are too ambitious or complex to actually follow. So my goal with this is to keep myself on track and to consistently follow a simple plan which will allow me to progress towards my goals.
Although as mentioned above my long term goals are not 100% clear to me, in the short run I plan to focus on building muscle mass for some time and then focus on getting as lean as possible going into the summer.
Because my consistency and adherence with my own plan has been so sporadic I currently need to spend a little time figuring out some basic information such as where my isocaloric point actually is. To get started, I wrote out a basic diet last night using B Chavez's Sticky Note Sports nutrition and it looks like this:
Rest days (4):
P208 F46 C211 Cal 2090
Training days (3):
P274 F48 C306 Cal 2752
Average across the week:
P236 F47 C252 Cal 2375
My goal is to hit all the macros +/- 5%, and I think with these targets that should be fairly easy for me to do. This is my best guess at what 'maintenance ' is for my body and activity level. I could be wrong but my first goal is to just run this for a few weeks so I can see what happens. I cook almost all of my own food and try to keep it as healthy as possible.
As far as training I train full body every Wed Fri Sunday, using an A/B split. It's a basic balanced program and I'll post the details later but basically trying to hit every major movement pattern every workout but alternating exercises and rep schemes between A and B, a mix of hypertrophy and strength work but more hypertrophy than strength, a mix of barbell, dumbbell, and cable work. I train at home so no machines yet but I can get done what I need to do.
I love cardio and do a little every day. Don't currently have a specific goal but usually it's whatever I have the time and energy for. 90% of the time this is hiking with my dog, usually with added weight for extra stimulus.
I try to take proper check in pics every week as well as measurements. This week I did get the pics but no measurements lol. I'm terrible at posing so I apologize. And the obligatory bathroom selfie lol. Will post training plans and more details later.
I'm 45, 6,3", 206 this AM. Lifelong recreational lifter and outdoor athlete. Started TRT in September and straight away jumped on HGH as well. Have dabbled since with primo and anavar, but that's the extent of my AAS experience. Currently cruising on:
Test C 210/wk
HGH 3 iu/d
Retatrutide 4.2 mg/wk
Reta in place for overall health effects as well as helping me not eat like an asshole. Will titrate as goals and training/diet phase dictate.
I am curious to run proper cycles but we'll see, right now I realize I have a ton to gain from the above and so I'm in no rush. I have legit gained 10+ lean pounds already since September. Would love to mostly max put the potential of the above and then consider the next move.
Was mostly a climber for decades and have definitely climbed a lot of cool shit in my career but recently injuries and overall age have led me to question whether that is a sport that I can or even want to continue to participate in at a high level. Mainly, I have grade 4 chondromalacia in my left knee which has caused intermittently debilitating pain and swelling over the last three years. I finally had surgery in September and it feels way better now but there is a lot of damage in there which could not be repaired without a second much more extensive surgery. I would like to avoid this second surgery. For now, I can hike and squat and I am happy with this. I have been avoiding any higher impact activities for the moment including falling off of rocks but it's possible that this will again become an option in the future. For now, because of the surgery and recovery, I have focused on what I can do safely which is lifting and hiking. This foray into lifting and how my body has responded has taught me a lot, including the fact that the physique that I have always imagined as my ideal is in fact much heavier than I had realized. In fact, it has made me realize that actually my physique goals and climbing goals may be completely incompatible with each other and that I may need to choose one or the other to focus on at the expense of the other. So I'm doing soul a bit of soul searching to see which path I think will give me the most happiness in the long run.
I titled my log what I did because I am a person who gets lost in the details, who fails to see the forest for the trees, who spends way too much time figuring out the perfect diet and then doesn't follow it, or writing training plans that are too ambitious or complex to actually follow. So my goal with this is to keep myself on track and to consistently follow a simple plan which will allow me to progress towards my goals.
Although as mentioned above my long term goals are not 100% clear to me, in the short run I plan to focus on building muscle mass for some time and then focus on getting as lean as possible going into the summer.
Because my consistency and adherence with my own plan has been so sporadic I currently need to spend a little time figuring out some basic information such as where my isocaloric point actually is. To get started, I wrote out a basic diet last night using B Chavez's Sticky Note Sports nutrition and it looks like this:
Rest days (4):
P208 F46 C211 Cal 2090
Training days (3):
P274 F48 C306 Cal 2752
Average across the week:
P236 F47 C252 Cal 2375
My goal is to hit all the macros +/- 5%, and I think with these targets that should be fairly easy for me to do. This is my best guess at what 'maintenance ' is for my body and activity level. I could be wrong but my first goal is to just run this for a few weeks so I can see what happens. I cook almost all of my own food and try to keep it as healthy as possible.
As far as training I train full body every Wed Fri Sunday, using an A/B split. It's a basic balanced program and I'll post the details later but basically trying to hit every major movement pattern every workout but alternating exercises and rep schemes between A and B, a mix of hypertrophy and strength work but more hypertrophy than strength, a mix of barbell, dumbbell, and cable work. I train at home so no machines yet but I can get done what I need to do.
I love cardio and do a little every day. Don't currently have a specific goal but usually it's whatever I have the time and energy for. 90% of the time this is hiking with my dog, usually with added weight for extra stimulus.
I try to take proper check in pics every week as well as measurements. This week I did get the pics but no measurements lol. I'm terrible at posing so I apologize. And the obligatory bathroom selfie lol. Will post training plans and more details later.
