8 Week Comp - JonnoF - Mini Comp Training Log

[jonno_f]

Hey all,

Jonno. 45M, 175cm, 100kg and est. 26-28% BF

Been logging here for a while but joining this mini comp to see if I can use it for some added motivation.

Have been training for 2 years and have been on prescribed TRT for 6 months at 150mg.

My training consistency is solid but my macros and discipline around food sucks and holds me back.

Currently on a PPL split which I try to hit 5 times a week.

My mini goal is to dial in my macros and diet over the next 8 weeks, cut weight and carry that over to hopefully bring my body fat % down enough to do my first proper blast in the mid year comp.

JF

 

[Dunstone]

Looks like you have a solid plan, with a TRT dose dialled in at 125-175mg.

You don't need to do anything drastic. Consider the combination of TRT and Reta; it will get you very good results and will really help you stick to your diet.

If you haven't used Reta before, the key is to start low at 0.5-1mg per week for four weeks, only increasing if needed by the same 0.5-1mg for another four weeks.

Diet-wise, the key is to consume protein at 2g per kg of body weight. Distribute it through your meals, include whole food carbohydrate sources, and good fats. Aim for 2-4L of water daily.

Incorporate LISS cardio and aim for 10,000 steps daily, and you'll do great.

Keep an eye on your progress. Good luck!

 

[jonno_f]

Looks like you have a solid plan, with a TRT dose dialled in at 125-175mg.

You don't need to do anything drastic. Consider the combination of TRT and Reta; it will get you very good results and will really help you stick to your diet.

If you haven't used Reta before, the key is to start low at 0.5-1mg per week for four weeks, only increasing if needed by the same 0.5-1mg for another four weeks.

Diet-wise, the key is to consume protein at 2g per kg of body weight. Distribute it through your meals, include whole food carbohydrate sources, and good fats. Aim for 2-4L of water daily.

Incorporate LISS cardio and aim for 10,000 steps daily, and you'll do great.

Keep an eye on your progress. Good luck!

I have been considering Reta, and if I can't lock in over the next 8 weeks will give it some more thought.

 

[jonno_f]

Starting point from a week ago for reference. Have a bit of a post gym pump in this.

 

[jonno_f]

Have kept my calories within budget the past 7 days. It is definitely a different vibe working out on a deficit and I can't say I am that fond of it

I also decided to do a little extra stretching at the end and something popped in my lower back.

Gonna be an ibuprofen night.

Calories: 2008
P:167g
C: 172g
F: 79g

BW: 99kg

Legs
Monday, Mar 09, 2026 at 6:18pm

Cycling

Squat (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 60 kg x 8 [Warmup]
Set 3: 80 kg x 4 [Warmup]
Set 4: 100 kg x 2 [Warmup]
Set 5: 120 kg x 5
Set 6: 120 kg x 5
Set 7: 120 kg x 5

Leg Press (Machine)
Set 1: 155 kg x 8 [Warmup]
Set 2: 195 kg x 4 [Warmup]
Set 3: 275 kg x 10
Set 4: 275 kg x 10
Set 5: 275 kg x 10

Calf Press (Machine)
Set 1: 155 kg x 8 [Warmup]
Set 2: 195 kg x 4 [Warmup]
Set 3: 275 kg x 12
Set 4: 275 kg x 10
Set 5: 275 kg x 8

Lying Leg Curl (Machine)
Set 1: 54 kg x 6 [Warmup]
Set 2: 63 kg x 10
Set 3: 63 kg x 10
Set 4: 63 kg x 10

Stretching
Set 1: 5min 0s

 

[hubbles]

Have kept my calories within budget the past 7 days. It is definitely a different vibe working out on a deficit and I can't say I am that fond of it

Keep it up bro