Approved Log My Weight Loss and Recomp Cycle Log

[2Thick]

Okay, I did not plan on this being a Lean Bulk, I wanted a true Bulk. But I had my dexa scan this morning (same machine each time) and apparently I am not eating enough. I still lost almost a lb of fat and My body fat went down to 10.6%. (of course most of my abs are hidden by NPP love handle water and glycogen, which should disappear when I come off NPP end of week 12).

Pretty happy with cycle at 60.6 years old

Date	Weight	Body Fat %	Fat Mass	Lean Mass	Visceral Fat
07/02/25	164.7 lbs	19.9%	32.9 lbs	125.4 lbs	2.95 lbs
10/03/25	164.7 lbs	12.2%	20.1 lbs	138.1 lbs	1.12 lbs
12/08/25	181.6 lbs	10.6%	19.3 lbs	155.8 lbs	1.15 lbs

Of course 1/3 of that Lean mass gained in the last 8 weeks is muscle, 1/3 water and 1/3 glycogen, but overall I am happy.

I plan to really push the calories the next 4 weeks and see how much Muscle I can put on.

Cycle so far
Week 1 -8 Test 160mg/week, NPP 262mg/week, Mast P 262.5 mg/week.
Week 8 front loaded Primo 720mg (300, 300 120) why? because I could buy some. will be 400mg/week for 4 weeks then 500mg/week last 4 weeks
Week 9 started this week, added 50mg/day Var dropped Test to 120mg/week
Last 4 weeks will add 10mg at night of Var for a total of 60mg/day.

Week 9 I am adding 3 to 4 60 minute cardio sessions a week, I will up calories to 3500 to 3700 (been at 3000 and still lost fat)

Week 13-16 will drop back to 2800 calories.

Partial bloods have come in. Just waiting on e2,

Testosterone, Total, LC/MS 1911.0 ng/dL(range 264.0-916.0 )
Testosterone, Free 84.08 ng/dL (range 5.00-21.00)

Hematocrit: 39.1%
BUN 23

Creatinine: 1.40
eGFR: 58
Cystatin C: 1.36

AST: 71
ALT: 57

HDL: 31
LDL: 96
Triglycerides: 51

SHBG: 8.6

Prolactin: 8.2

PSA: 3.6

@knarfster i like how you say you are 60.6 years old lol. when you get your age you count it by .1 ha!

 

[ROIDDERS]

Okay, I did not plan on this being a Lean Bulk, I wanted a true Bulk. But I had my dexa scan this morning (same machine each time) and apparently I am not eating enough. I still lost almost a lb of fat and My body fat went down to 10.6%. (of course most of my abs are hidden by NPP love handle water and glycogen, which should disappear when I come off NPP end of week 12).

Pretty happy with cycle at 60.6 years old

Date	Weight	Body Fat %	Fat Mass	Lean Mass	Visceral Fat
07/02/25	164.7 lbs	19.9%	32.9 lbs	125.4 lbs	2.95 lbs
10/03/25	164.7 lbs	12.2%	20.1 lbs	138.1 lbs	1.12 lbs
12/08/25	181.6 lbs	10.6%	19.3 lbs	155.8 lbs	1.15 lbs

Of course 1/3 of that Lean mass gained in the last 8 weeks is muscle, 1/3 water and 1/3 glycogen, but overall I am happy.

I plan to really push the calories the next 4 weeks and see how much Muscle I can put on.

Cycle so far
Week 1 -8 Test 160mg/week, NPP 262mg/week, Mast P 262.5 mg/week.
Week 8 front loaded Primo 720mg (300, 300 120) why? because I could buy some. will be 400mg/week for 4 weeks then 500mg/week last 4 weeks
Week 9 started this week, added 50mg/day Var dropped Test to 120mg/week
Last 4 weeks will add 10mg at night of Var for a total of 60mg/day.

Week 9 I am adding 3 to 4 60 minute cardio sessions a week, I will up calories to 3500 to 3700 (been at 3000 and still lost fat)

Week 13-16 will drop back to 2800 calories.

Partial bloods have come in. Just waiting on e2,

Testosterone, Total, LC/MS 1911.0 ng/dL(range 264.0-916.0 )
Testosterone, Free 84.08 ng/dL (range 5.00-21.00)

Hematocrit: 39.1%
BUN 23

Creatinine: 1.40
eGFR: 58
Cystatin C: 1.36

AST: 71
ALT: 57

HDL: 31
LDL: 96
Triglycerides: 51

SHBG: 8.6

Prolactin: 8.2

PSA: 3.6

good work on the bloodwork. that's always great to have in your back pocket as a reference you can always go back to it. @knarfster

 

[knarfster]

@knarfster i like how you say you are 60.6 years old lol. when you get your age you count it by .1 ha!

LOL, just what the Dexa report had so I went with it.

 

[GHgut4life]

LOL, just what the Dexa report had so I went with it.

you still slammin brother

 

[RoySimpson]

Old goal, 3000 a day
Protein: ~260 g
Carbs: ~300 g
Fat: ~83 g

New Goal for next 4 weeks 3500 a day.
Protein: ~240 g
Carbs: ~390 g
Fat: ~110 g

@knarfster macros are on point!

 

[Noah Wixx]

Food is dialed in 3000 calories a day.
Daily Targets
Protein: ~260 g
Carbs: ~300 g
Fat: ~83 g

Mostly chicken and fish. Lots of potatoes and rice. Broccoli and other greens. Very few junk meals. Sometimes a steak.

Workout currently 6 days a week.
Push day 1 and 3
Chest Flys 3 x 10
Bench 4 sets, 10, 8, 8 6
Incline Dumbbells 3 sets
Shoulder press 2 sets
Lateral raise drop set or cable 4 sets
Rear delt raise 3 sets
Dips 3 sets
Tricep extension 3 sets x 15
Skull crushers 3 x 10

Leg day 2 and 4
Leg press, 12, 10, 8 , 6
Calf raise 3 sets 15 reps
Leg curl or Romanian deadlift 3 sets 10
Leg extension 3 sets x 12
Cable crunch
Leg and raise
Ab sled

Pull day 3 and 6
Smith row 4 sets of 10
Lat pull down 3 sets x 10
Cable pull 3 x 10
Dumbell shrugs 4 sets of 12
EZ bar curl 4 sets of 10
Beyisian cable curl 3 x 10
Hammer curl or dumbell preacher curls 3 sets of 10.

Excellent volume

 

[Ulter]

Reta has given me a very bad gut. So All the next couple of days would be is BRAT. Bananas, Rice, Apple Sauce and Toast. A Lot of shredded chicken and Rice until my gut is back to normal.

That can be one of your side effects, but it usually goes away after the first month or two.

 

[knarfster]

That can be one of your side effects, but it usually goes away after the first month or two.

I had zero issues on Tirz even at 12.5mg, so I am going to go back to that in a few weeks.

 

[2Thick]

LOL, just what the Dexa report had so I went with it.

haha

 

[ballin2504]

Okay, I did not plan on this being a Lean Bulk, I wanted a true Bulk. But I had my dexa scan this morning (same machine each time) and apparently I am not eating enough. I still lost almost a lb of fat and My body fat went down to 10.6%. (of course most of my abs are hidden by NPP love handle water and glycogen, which should disappear when I come off NPP end of week 12).

Pretty happy with cycle at 60.6 years old

Date	Weight	Body Fat %	Fat Mass	Lean Mass	Visceral Fat
07/02/25	164.7 lbs	19.9%	32.9 lbs	125.4 lbs	2.95 lbs
10/03/25	164.7 lbs	12.2%	20.1 lbs	138.1 lbs	1.12 lbs
12/08/25	181.6 lbs	10.6%	19.3 lbs	155.8 lbs	1.15 lbs

Of course 1/3 of that Lean mass gained in the last 8 weeks is muscle, 1/3 water and 1/3 glycogen, but overall I am happy.

I plan to really push the calories the next 4 weeks and see how much Muscle I can put on.

Cycle so far
Week 1 -8 Test 160mg/week, NPP 262mg/week, Mast P 262.5 mg/week.
Week 8 front loaded Primo 720mg (300, 300 120) why? because I could buy some. will be 400mg/week for 4 weeks then 500mg/week last 4 weeks
Week 9 started this week, added 50mg/day Var dropped Test to 120mg/week
Last 4 weeks will add 10mg at night of Var for a total of 60mg/day.

Week 9 I am adding 3 to 4 60 minute cardio sessions a week, I will up calories to 3500 to 3700 (been at 3000 and still lost fat)

Week 13-16 will drop back to 2800 calories.

Partial bloods have come in. Just waiting on e2,

Testosterone, Total, LC/MS 1911.0 ng/dL(range 264.0-916.0 )
Testosterone, Free 84.08 ng/dL (range 5.00-21.00)

Hematocrit: 39.1%
BUN 23

Creatinine: 1.40
eGFR: 58
Cystatin C: 1.36

AST: 71
ALT: 57

HDL: 31
LDL: 96
Triglycerides: 51

SHBG: 8.6

Prolactin: 8.2

PSA: 3.6

@knarfster realky nice work man. Keep em coming

 

[knarfster]

Okay, Estradiol finally came in, I am at 2.5 pg/mL. Prior score pre-cycle was 42.8. My last NPP Injection is Dec 19th, so I will boost my Test C starting now to combat "the crash" coming off NPP and to boost my e2 a bit.

 

[Tiger Salman Khan]

Okay, I did not plan on this being a Lean Bulk, I wanted a true Bulk. But I had my dexa scan this morning (same machine each time) and apparently I am not eating enough. I still lost almost a lb of fat and My body fat went down to 10.6%. (of course most of my abs are hidden by NPP love handle water and glycogen, which should disappear when I come off NPP end of week 12).

Pretty happy with cycle at 60.6 years old

Date	Weight	Body Fat %	Fat Mass	Lean Mass	Visceral Fat
07/02/25	164.7 lbs	19.9%	32.9 lbs	125.4 lbs	2.95 lbs
10/03/25	164.7 lbs	12.2%	20.1 lbs	138.1 lbs	1.12 lbs
12/08/25	181.6 lbs	10.6%	19.3 lbs	155.8 lbs	1.15 lbs

Of course 1/3 of that Lean mass gained in the last 8 weeks is muscle, 1/3 water and 1/3 glycogen, but overall I am happy.

I plan to really push the calories the next 4 weeks and see how much Muscle I can put on.

Cycle so far
Week 1 -8 Test 160mg/week, NPP 262mg/week, Mast P 262.5 mg/week.
Week 8 front loaded Primo 720mg (300, 300 120) why? because I could buy some. will be 400mg/week for 4 weeks then 500mg/week last 4 weeks
Week 9 started this week, added 50mg/day Var dropped Test to 120mg/week
Last 4 weeks will add 10mg at night of Var for a total of 60mg/day.

Week 9 I am adding 3 to 4 60 minute cardio sessions a week, I will up calories to 3500 to 3700 (been at 3000 and still lost fat)

Week 13-16 will drop back to 2800 calories.

Partial bloods have come in. Just waiting on e2,

Testosterone, Total, LC/MS 1911.0 ng/dL(range 264.0-916.0 )
Testosterone, Free 84.08 ng/dL (range 5.00-21.00)

Hematocrit: 39.1%
BUN 23

Creatinine: 1.40
eGFR: 58
Cystatin C: 1.36

AST: 71
ALT: 57

HDL: 31
LDL: 96
Triglycerides: 51

SHBG: 8.6

Prolactin: 8.2

PSA: 3.6

@knarfster updates look solid.....

 

[Ulter]

I had zero issues on Tirz even at 12.5mg, so I am going to go back to that in a few weeks.

12.5mgs a week???!! that is a huge dose

 

[knarfster]

12.5mgs a week???!! that is a huge dose

It was. I was at 1200 calories a day for almost a year. Still 220+grams of Protein though, and 6 days a week in the gym. Lost 85 lbs fat and gained 15 lbs muscle. Dropped Tirz dose to 4 mg week once I hit 12.2% BF.

 

[GHgut4life]

It was. I was at 1200 calories a day for almost a year. Still 220+grams of Protein though, and 6 days a week in the gym. Lost 85 lbs fat and gained 15 lbs muscle. Dropped Tirz dose to 4 mg week once I hit 12.2% BF.

thats low cal you should try to get carbs up imo

 

[knarfster]

thats low cal you should try to get carbs up imo

Lol, that was ages ago. I am 3500 to 3700 right now

 

[GHgut4life]

Lol, that was ages ago. I am 3500 to 3700 right now

3700 noting for you how about we go to 5k?

 

[knarfster]

3700 noting for you how about we go to 5k?

I had to quit the Reta to get to 3700. 5000 will be hard to stay clean.

 

[Ulter]

It was. I was at 1200 calories a day for almost a year. Still 220+grams of Protein though, and 6 days a week in the gym. Lost 85 lbs fat and gained 15 lbs muscle. Dropped Tirz dose to 4 mg week once I hit 12.2% BF.

heck of a job!

 

[GHgut4life]

I had to quit the Reta to get to 3700. 5000 will be hard to stay clean.

you dont need to be super clean imo honey and shakes?