8 Week Comp - CBH

[CBH]

Bit about me:
Age: 49 (50 in June)
Height: 178cm
Weight: 104.2kg
Calorie Deficit Goal: 2500 Kcal
Macros:

• Carbs 40%: 240g
• Protein 30%: 200g (up to 230g on heavy gym days)
• Fats 30%: 82g

Goal weight: 88-92kg (depending on how I look) over 6 months. I recently lost 14kg over 12months with Mounjaro's help.

Daily Supps:

• Pre-Workout on gym days
• Creatine: 5-8g
• BCAA’s: 15-20g
• Protein Powder: 44g (double if low for the day)
• Fish Oil: 3000mg
• Magnesium: 520mg
• L-Theanine: 200mg
• Collagen:1250mg
• Vitamin C: 75mg
• Zinc: 3.5mg

Been going to the Gym for about 15 years, I change up what I do quite often, I find Chat GPT beneficial to give me a no brainer workout plan. If you want to know a bit more about me, have a look at my first post "New here, be kind"

I want to use this log to

1. Track my goal of losing weight without compromising muscle; I feel I have the best muscle mass I have ever had but it is hiding behind some fat layers.
2. Track my lifts; I feel there’s no way I can get back to my PB’s I had 10+ years ago, and I really don’t want to, mainly because at my age I would rather have great form than an ego lift that may break me, it takes a lot longer to repair at my age.
3. Try and keep an honest log of macros. I use the excuse of life getting in the way. It is hard, but I will try.
4. Receive some great advice, and occasionally give it to, just ask.

I'm not very good at consistent so I'm planning on logging one of the above points from the day or preceding days.

And finally, I'm really needy, I need to know way more information than I need to actually know. I don't like to assume anything, I want to get it right (the first time).

 

[seventies voodoojuice]

Bit about me:
Age: 49 (50 in June)
Height: 178cm
Weight: 104.2kg
Calorie Deficit Goal: 2500 Kcal
Macros:

• Carbs 40%: 240g
• Protein 30%: 200g (up to 230g on heavy gym days)
• Fats 30%: 82g

Goal weight: 88-92kg (depending on how I look) over 6 months. I recently lost 14kg over 12months with Mounjaro's help.

Daily Supps:

• Pre-Workout on gym days
• Creatine: 5-8g
• BCAA’s: 15-20g
• Protein Powder: 44g (double if low for the day)
• Fish Oil: 3000mg
• Magnesium: 520mg
• L-Theanine: 200mg
• Collagen:1250mg
• Vitamin C: 75mg
• Zinc: 3.5mg

Been going to the Gym for about 15 years, I change up what I do quite often, I find Chat GPT beneficial to give me a no brainer workout plan. If you want to know a bit more about me, have a look at my first post "New here, be kind"

I want to use this log to

1. Track my goal of losing weight without compromising muscle; I feel I have the best muscle mass I have ever had but it is hiding behind some fat layers.
2. Track my lifts; I feel there’s no way I can get back to my PB’s I had 10+ years ago, and I really don’t want to, mainly because at my age I would rather have great form than an ego lift that may break me, it takes a lot longer to repair at my age.
3. Try and keep an honest log of macros. I use the excuse of life getting in the way. It is hard, but I will try.
4. Receive some great advice, and occasionally give it to, just ask.

I'm not very good at consistent so I'm planning on logging one of the above points from the day or preceding days.

And finally, I'm really needy, I need to know way more information than I need to actually know. I don't like to assume anything, I want to get it right (the first time).

Are you running any compounds/gear with this log.

 

[CBH]

Monday Day 1 first log, body weight is the first thing I want to talk about. I don’t have access to a full body scan so normal bathroom scales are the next best thing.

I was at my heaviest at 114kg about 12 months ago, I got down to 99kg about 3 months ago. I can tell you that I lost more than 15kg body fat due to the amount of extra muscle I gained. This really proves that a full body composition scales are the way to go.
Any recommendations for body composition scales and any ones in particular i should keep away from?

The next two weeks will be a strict cut, I’m going to try and reduce my intake myself before I start on Reta, why not start now? Well that was a rookie mistake of mine, perhaps a story for tomorrow.

So far so good, I was able to bounce back from a big cheat day on the beers last week.

Last week is perhaps a good week on the scales to show a calorie deficit can be over a week instead of daily and cheat days are not a bad thing.


So I didn’t hit my protein goal today, but uncanny how I managed to get my macro percentages perfect:

 

[CBH]

Are you running any compounds/gear with this log.

Not from the start, but I will be adding Reta and Test-e, which will be a first for me.

 

[CBH]

Today I tried something different in the Gym, my wife is thinking about joining my boxing gym (which i go to for Strength conditioning), so we did a boxercise class as follows:

-Standard Warmup: Bit of cardio and movement
-Weighted Raises: 4x 30 sec each of 1. Straight punches 2. overhead punches 3. side raises 4. front raises
-Heavy Bag work: 4x 40sec on 20 sec off of the following combinations:
1-2-3-slip-3
2-7-8-3
1-3-2-roll-2
Free punches
-Repeat above but with pads
-Conditioning: 1 minute of each of the following, 10 sec to transition to next exercise:
wall ball
box jumps
pull ups
ERG (Ski)
Sled

This got the heart pumping and I learnt two things very quickly, 1. I have very limited coordination, and 2. I hate cardio!

Anyway, @seventies voodoojuice wanted to know if I was running anything with these logs, the reason I'm not doing it from the start is because I'm still learning (which is 1 step above I've got no idea), I received my package from @ozsteroidsofficial today (and it was packaged really well, no chance of any damage), but I didn't know that peptides came powdered and I needed BAC water. So I am now waiting on my BAC water,

Shoutout to @Dunstone for letting me know this, providing me with a great retailer in Premium Supps to get it, and going the extra mile and providing a calculator.

When my BAC water arrives, I will be adding 2ml to the Reta to reconstitute it. and starting initial dosage at 0.5mg for 2 weeks, before upping it to 1mg for 2 weeks, then 1.5mg for 2 weeks and then 2mg for 2 weeks. if the hunger remains I will up it, and if i cant eat, I will hold off increasing the dosage. After reviewing on here and elsewhere, it is apparent everyone has different reactions at different dosages. good ol suck it and see.

Now, I am not the patient type. I have my Test-e sitting here, I was going to wait for 2 weeks after I started Reta, but that's 3-4 weeks away, so I am thinking of just starting it as recommended by several here at a TRT Dose of 150mg a week in 2 dosages, every Monday and Thursday.

Oh look, tomorrow is Thursday...

Let me know your thoughts.

 

[Dunstone]

Today I tried something different in the Gym, my wife is thinking about joining my boxing gym (which i go to for Strength conditioning), so we did a boxercise class as follows:

-Standard Warmup: Bit of cardio and movement
-Weighted Raises: 4x 30 sec each of 1. Straight punches 2. overhead punches 3. side raises 4. front raises
-Heavy Bag work: 4x 40sec on 20 sec off of the following combinations:
1-2-3-slip-3
2-7-8-3
1-3-2-roll-2
Free punches
-Repeat above but with pads
-Conditioning: 1 minute of each of the following, 10 sec to transition to next exercise:
wall ball
box jumps
pull ups
ERG (Ski)
Sled

This got the heart pumping and I learnt two things very quickly, 1. I have very limited coordination, and 2. I hate cardio!

Anyway, @seventies voodoojuice wanted to know if I was running anything with these logs, the reason I'm not doing it from the start is because I'm still learning (which is 1 step above I've got no idea), I received my package from @ozsteroidsofficial today (and it was packaged really well, no chance of any damage), but I didn't know that peptides came powdered and I needed BAC water. So I am now waiting on my BAC water,

Shoutout to @Dunstone for letting me know this, providing me with a great retailer in Premium Supps to get it, and going the extra mile and providing a calculator.

When my BAC water arrives, I will be adding 2ml to the Reta to reconstitute it. and starting initial dosage at 0.5mg for 2 weeks, before upping it to 1mg for 2 weeks, then 1.5mg for 2 weeks and then 2mg for 2 weeks. if the hunger remains I will up it, and if i cant eat, I will hold off increasing the dosage. After reviewing on here and elsewhere, it is apparent everyone has different reactions at different dosages. good ol suck it and see.

Now, I am not the patient type. I have my Test-e sitting here, I was going to wait for 2 weeks after I started Reta, but that's 3-4 weeks away, so I am thinking of just starting it as recommended by several here at a TRT Dose of 150mg a week in 2 dosages, every Monday and Thursday.

Oh look, tomorrow is Thursday...

Let me know your thoughts.

Get the TRT happening is a great plan.

I would recommend focusing on gradually increasing the Reta dosage in a careful manner, considering it as a tool rather than an aggressive approach. Personally, I suggest raising the dose only when the scale shows no progress or there’s no visible change. Hunger isn’t a reliable indicator for Reta, but it works well for Sema or Terz, as both have greater GlLP suppression, with Sema being the strongest hunger suppressant. Since hunger suppression on Reta might be disappointing, increasing the dose in search of greater suppression could be considered but it also bring on sides as you would know.

Your diet looks well-balanced; I suggest maintaining a high protein intake of 2-3g per kilogram of body weight. You might consider pushing it to around 240-250g, which can help you feel fuller longer and better manage hunger. When using GLPs, remember to prioritise protein first (to preserve muscle), then fats (for hormone balance), and finally carbohydrates, which also help moderate insulin release.

In the coming weeks, you have good options to adjust your meal plan. If the scale stalls, reducing fat intake by 20g (~200cals), then repeating if necessary, and subsequently reducing carbs by 50g (200cals) help. These adjustments should set you up for success over the next 8-12 weeks.

Look in to a reverse diet plan for when you reach your goals.

 

[seventies voodoojuice]

Today I tried something different in the Gym, my wife is thinking about joining my boxing gym (which i go to for Strength conditioning), so we did a boxercise class as follows:

-Standard Warmup: Bit of cardio and movement
-Weighted Raises: 4x 30 sec each of 1. Straight punches 2. overhead punches 3. side raises 4. front raises
-Heavy Bag work: 4x 40sec on 20 sec off of the following combinations:
1-2-3-slip-3
2-7-8-3
1-3-2-roll-2
Free punches
-Repeat above but with pads
-Conditioning: 1 minute of each of the following, 10 sec to transition to next exercise:
wall ball
box jumps
pull ups
ERG (Ski)
Sled

This got the heart pumping and I learnt two things very quickly, 1. I have very limited coordination, and 2. I hate cardio!

Anyway, @seventies voodoojuice wanted to know if I was running anything with these logs, the reason I'm not doing it from the start is because I'm still learning (which is 1 step above I've got no idea), I received my package from @ozsteroidsofficial today (and it was packaged really well, no chance of any damage), but I didn't know that peptides came powdered and I needed BAC water. So I am now waiting on my BAC water,

Shoutout to @Dunstone for letting me know this, providing me with a great retailer in Premium Supps to get it, and going the extra mile and providing a calculator.

When my BAC water arrives, I will be adding 2ml to the Reta to reconstitute it. and starting initial dosage at 0.5mg for 2 weeks, before upping it to 1mg for 2 weeks, then 1.5mg for 2 weeks and then 2mg for 2 weeks. if the hunger remains I will up it, and if i cant eat, I will hold off increasing the dosage. After reviewing on here and elsewhere, it is apparent everyone has different reactions at different dosages. good ol suck it and see.

Now, I am not the patient type. I have my Test-e sitting here, I was going to wait for 2 weeks after I started Reta, but that's 3-4 weeks away, so I am thinking of just starting it as recommended by several here at a TRT Dose of 150mg a week in 2 dosages, every Monday and Thursday.

Oh look, tomorrow is Thursday...

Let me know your thoughts.

My thoughts on 150mg of test is that it's only a replacement dose,maybee even putting you lower than you natural levels,maybee not but it's a chance.ia cycle is not replacement test,why bother,I would start at 200mg per week,monitor and adjust,if allowable,then titrate up weekly by 50ml increments to a max of 500mg per week,then at end of cycle you will know how you respond at every dose and know you max limits,which at that point you add other compounds in future cycles.just my opinion brother.or advice,whichever but you have to experiment,not at a replacement dose though,that is pointless imo.may as well just be natural.hope that makes sense.all the best.

 

[CBH]

This is some great advice and you guy have no idea how much I appreciate it. My natural test levels are in the middle of the ranged of normal, I couldn't tell you what the numbers were but had my GP run them with some thyroid tests. I didn't consider that running a trt dose would be the new normal, I was thinking it would add to my natural test levels, but i think i am starting to understand things a bit better: the Test-e will supress my normal levels and replace it with basically a new normal?

Todays Gym log:

Warmup and stretches:
30sec ERG (Ski)
30sec Glute Bridge
30sec Walking Lunges
Repeat
Rest
1min Squat to Pike
1min Cossack Squat
1min Hip Aeroplane
1min Deadbug
1min Side plank
Repeat
Rest

Deadlifts
90kg x 5 Warmup weight
110kg 4 reps for 4 sets

RDL’s
60kg – 12 reps for 6 sets

1min Plank
Hanging knee raises 3 sets of 5 reps
20kg Ezy bar curls on pad 3 sets 15 (last to failure)
12.5kg dumbbell curls 3 sets of 10 reps

Todays calories consumed: 2227cal
Carbs: 219g (40%)
Fats: 62g (26%)
Protein 182g (34%)

 

[seventies voodoojuice]

Exactly bro,test e will suppress and replace at those low doses an could possibly put you lower than you were naturally.

 

[darkHORSE]

but i think i am starting to understand things a bit better: the Test-e will supress my normal levels and replace it with basically a new normal?

You got the idea. Once you start your natural production shuts down, so the injected test becomes your new baseline. Bloodwork is important moving forward.

 

[CBH]

Mobility 1min ea, no rest:
Worlds greatest stretch
Deep squat with thoracic rotations
band pull aparts
Glute Bridges (they’re pinging still from yesterday)
Dead hang

Weights:

Hip Thrusts
50kg 4 sets of 8 reps

Chest supported dumbbell rows
20kg dumbbells 4 sets of 10 reps

Leg curls
3 sets of 12reps (last to failure)

3x Superset rounds of 10kg rear delt raises (15 reps) with 2x 20kg dumbbell farmers carries for 40m

Casual 5 min row to cool down

My calories today were 2025cal
Macros were pretty good:
Carbs 176g 35% (40% goal)
Fats 64g 29% (30% goal)
Protein 183g 36% (30% goanl)

 

[CBH]

Sunday sesh

Warm-up (1 minute ea x 2 rounds)
Glute bridges
Bird dogs
Band rows

Barbell Hip Thrusts 40kg
4 x 8

Chest-Supported Row 15kg dumbbells
3 x 10 (last set to failure)

Swiss ball Hamstring Curls
3 x 10

Rear Delt Raises 10kg dumbbells
3 x 15 (last to failure)

Farmer Carries 20kg dumbbells
3 x 40m

I've been working away so my gym sessions are a bit all over the place and I'm doing them in the evenings instead of the mornings. I cant wait to get back home and get back into a routine again.

The positives are that I am not as hungry because I'm always busy, which is helping to keep my calories down, but im still making sure I try and hit my protein, today I struggled and all my macros were down, but percentage wise it was great.

Total Calories: 1754
Carbs: 135g - 32%
Fats: 56g - 30%
Protein: 157g 38%

 

[CBH]

And one more thing I forgot to add...

We all have our fav supp stores, where we save points for discounts and get free stuff, but occasionally there's some crazy prices at Chemist Warehouse and right now until Wed 25 March 2026 they have 50% off selected supps.

For me, they are all my favorites:
ON Gold Standard (but I changed last time to ON Performance, and it's nice and thick and tastes great, little less protein per serve but I double scoop it in any case) 2kg (4.3lb) is only $67.49
BSC Pure Creatine $13.99 (this one dissolves fully and doesn't taste gritty)
Xtend BCAA $27.97 (im in the country and the water quality is shit so I have about 3 litres of this per day)
Faction Labs Disorder Pump, great pre-workout with all the right stuff, I usually have 1 1/2 scoops (double scoop gives me the tingles and itches)

Unfortunately Chemist warehouse don't do the 90 serves size of the Xtend BCAA's, but at this price it works out cheaper than any supp store I know, but its only a limit of 1.

 

[shaunc7]

Hey

Sunday sesh

Warm-up (1 minute ea x 2 rounds)
Glute bridges
Bird dogs
Band rows

Barbell Hip Thrusts 40kg
4 x 8

Chest-Supported Row 15kg dumbbells
3 x 10 (last set to failure)

Swiss ball Hamstring Curls
3 x 10

Rear Delt Raises 10kg dumbbells
3 x 15 (last to failure)

Farmer Carries 20kg dumbbells
3 x 40m

I've been working away so my gym sessions are a bit all over the place and I'm doing them in the evenings instead of the mornings. I cant wait to get back home and get back into a routine again.

The positives are that I am not as hungry because I'm always busy, which is helping to keep my calories down, but im still making sure I try and hit my protein, today I struggled and all my macros were down, but percentage wise it was great.

Total Calories: 1754
Carbs: 135g - 32%
Fats: 56g - 30%
Protein: 157g 38%

Morning dude.
Do you calorie cycle? Your cals are pretty low atm.

 

[CBH]

Hey

Morning dude.
Do you calorie cycle? Your cals are pretty low atm.

No, yesterday was a busy day and I missed lunch, which is why it’s so low, I’m aiming to keep below 2400 cals daily for a deficit, which I have found hard to do lately.
I’m attempting to keep cals low but clean so I am feeling fuller more often.
Basically I’m self regulating prior to starting Reta at the end of the week when my BAC water arrives (rookie mistake).
The advantage I see is there’s less chance of nausea on Reta due to already reduced cals.

 

[CBH]

Mondays gym sesh

10min mobility 1min ea 2 round's
Worlds greatest stretch
Deep squat with thoracic rotation
Band pull apart
Glute bridges
Dead hang

Lat pull down
50kg x 8 x 4 sets

Seated cable row with a pulse in each rep
50kg x 10 x 3 sets
That was failure, couldn’t squeeze out any more, which is why I didn’t go to 4 sets

Bulgarian Split Squats (DB)
10 reps for 3 sets
1st set were two 10kg dumbbells, **** that stupid idea, next two were body weight!
I ****en hate legs!

Face pulls x 12 reps at 20kg, 2 sets

EZY bar curls 24kg
3 sets of 15

Calories today were higher: 2269

 

[CBH]

So seeking some advice, this morning I had my second pin of Test-e.
My first was last Thursday which was 75mg as I was initially aiming for 150mg per week at a try dose from advice here. After some other advice I upped it to 100mg today for my second pin.
That was 18 hours ago.
When will I notice it working?
When will I notice any effect?
I know test-e is slow acting so am I just being impatient?

 

[ozzyboy]

So seeking some advice, this morning I had my second pin of Test-e.
My first was last Thursday which was 75mg as I was initially aiming for 150mg per week at a try dose from advice here. After some other advice I upped it to 100mg today for my second pin.
That was 18 hours ago.
When will I notice it working?
When will I notice any effect?
I know test-e is slow acting so am I just being impatient?

It's a long ester so it builds up gradually in the body. You might start noticing things like libido, recovery or gym drive somewhere around 3 to 4 weeks once levels stabilise. At the dose you’re talking about it’s more of a steady TRT style level so the changes tend to be gradual and mild.

 

[CBH]

Today’s I skipped the gym and chose something ridiculous instead, sorting, picking, carrying and loading old jarrah railway sleepers in 39 degrees!

What a whole body workout, very satisfying, bet it will hurt tomorrow.




This made me very hungry, but regardless i managed to hit my calories spot on and perfect macro balance.

 

[CBH]

No gym today as had long day at work then travelling back home.
This threw my macros out a bit with snacks in the car, I’m a sucker for Jellybeans, but I didn’t go overboard and actually counted them to keep to only 2 serves, which 1 serve is 9 Jellybeans in case you were wondering