8 Week Comp - KiwiSaffa

[Kiwisaffa]

Hi Team,

KS here, I decided to do this to see if I can get my shit together and actually commit to a fairly strict training and diet regime for an extended period of time.

I’m 43, been training on and off for 20 odd years, I’m 185cm, currently 102kg, estimate body fat of 20%.

I started TRT in June 2025, decided to self source and manage my TRT. Currently on
Total 250mg of test e per week, mon/ wed/ Fri.

Looking to up the dose to maybe 300mg for the 8 weeks, and considering Reta to help shed bf.

That’s about it for now, I’ll post pictures when logging starts.

Cheers peeps

 

[Dunstone]

Hey KS, good luck with the competition. Looks like you have a solid plan, 250mg probably a cruise dose of test, TRT is more 125-175mg, TRT/Cruise and Reta will get you a very nice result.

If you have not used reta before, key is to start low 0.5-1mg week for four weeks only increasing of required buy the same 0.5-1mg for another 4 weeks.

Diet wise key is protein 2g/kg of body weight
Split a through your meals, whole food carb sources, and good fats. 2-4l water daily.

Be watching along good luck!

 

[seventies voodoojuice]

Hi Team,

KS here, I decided to do this to see if I can get my shit together and actually commit to a fairly strict training and diet regime for an extended period of time.

I’m 43, been training on and off for 20 odd years, I’m 185cm, currently 102kg, estimate body fat of 20%.

I started TRT in June 2025, decided to self source and manage my TRT. Currently on
Total 250mg of test e per week, mon/ wed/ Fri.

Looking to up the dose to maybe 300mg for the 8 weeks, and considering Reta to help shed bf.

That’s about it for now, I’ll post pictures when logging starts.

Cheers peeps

If just running test as a cycle and coming from 250mg trt,I would run 500mg atleast bro.reta is a great addition of you are cutting but for a bulk it is counter productive.good luck bro.

 

[Kiwisaffa]

KiwiSaffa First ever log:

Current weight 102kg

Estimated body fat 20%

Goal weight by end of challenge 95kg

Estimated goal body fat 15%


Supplements and protocol

Creatine 10 g per day

Fish oil omega 3 4000mg per day

magnesium glycinate 4,600 mg



Test E 250 mg @ 300mg per week split Mon/ Wed/ Fri



Target calories 2500 per day

Maintenance calories 3,250 per day

Only measuring protein intake and calories

Targeting 200g protein daily

Target steps 12,500 minimum daily


My training plan for the 8 weeks:

Sunday - Legs

Monday - Chest tris

Tuesday - Back bi

Wednesday- Shoulder traps

Thursday - Legs

Friday - Rest

Saturday - Back chest arms

25 min Cardio every morning fasted before work Mon - Friday

Targeting 7 - 8 hours quality sleep

Currently dealing with a dodgy right shoulder from a barbell bench press injury.

Public holiday Monday session:

This week swapping chest and delt days

Seated calf raises

50 kg x 40 reps

70 kg x 20

90 kg x 10 ss 50 x 15

Rear delts - crossover reverse flys jay cutler style

3.4kg per side x 40 reps

5.7 kg per side x 25

7.9 kg per side x 20 drop set to 3.4 kg x 30

Side laterals thump up for shoulder comfort

6 kg dumbbells x 30 reps

7 kg x 20

8 kg x 15 drop set to 6 kg x 15

Db Shrug

40kg x 25 reps

42.5kg x 21 drop set to 22.5 x 23

45 kg x 14 drop set to 22.5 kg x 20

Food & Macro Summary Monday

Marlin steaks (250 g) cooked in olive oil

Protein: ~63 g • Fat: ~29 g • Carbs: 0 g • Calories: ~510 kcal

Large salad (avocado, feta, pumpkin seeds, cucumber, balsamic)

Protein: ~19 g • Fat: ~46 g • Carbs: ~27 g • Calories: ~580 kcal

Plain Greek yogurt (900 g, full-fat)

Protein: ~90 g • Fat: ~45 g • Carbs: ~27 g • Calories: ~870 kcal

Protein powder (4 scoops)

Protein: 100 g • Fat: ~6 g • Carbs: ~8 g • Calories: ~480 kcal

Total Intake
Protein: ~272 g
Fat: ~126 g
Carbs: ~62 g
Calories: ~2,470 kcal

Steps - 10,472 ( no cardio today)

As I’m writing this Tuesday morning I had a quality sleep score of 78/100 measured by my sports watch.

 

[ozzyboy]

Good base to start from but like @Dunstone said 250mg is more of a cruise than TRT, so bumping to 300 for 8 weeks isn’t going to change a huge amount. Your actual diet/training and consistency will do most of the work if you’re trying to drop bodyfat. I beleive you’ll respond well just tightening calories and training hard. Reta can help with appetite control but the real win will be sticking to the plan for the full 8 weeks. Good luck with it.

 

[Kiwisaffa]

Tuesday 10 March Log

Great energy today from epic sleep.

No morning cardio today.

Fasted all day until after my Back bicep workout to speed up fat loss.

Bent over barbell row

50kg x 20 reps

55 x 17

60 x 12

65 x 10 drop set to 50 x 9

Lat pulldown/ pullover.

50 kg x 20 reps

55 x 15

59 x 12

64 x 10 drop set to 46 x 12

Cable rows close grip

32 kg x 16 reps

36 x 12

41 x 10 drop to 27 x 10

Seated machine row

43 kg x 20 reps

43 kg x 17

Biceps: ( aching elbows so doing lighter weights, **** ageing)

6kg x 75 reps dumbbell curls

15 kg x 19 barbell curls

25 kg x 10 super set 15 kg x 10 barbell curls

Cable hammers

36 kg x 30 reps

41 x 20

46 x 15


All sets performed to failure or close to it

15 min cardio treadmill jog sprint jog sprint

Steps today 9,383

Water today about 4litres

Nutrition Summary

Meal had about 40 mins post workout:

Large mince dish (curry sauce, cheese, potatoes, white rice)

≈ 1,950 kcal — Protein 125 g | Carbs 150 g | Fat 95 g



900 plsin Greek yogurt + 3 scoops whey

≈ 750 kcal — Protein 125 g | Carbs 45 g | Fat 15 g

Total Intake
≈ 2,700 kcal — Protein 250g | Carbs 195 g | Fat 110 g

 

[seventies voodoojuice]

Tuesday 10 March Log

Great energy today from epic sleep.

No morning cardio today.

Fasted all day until after my Back bicep workout to speed up fat loss.

Bent over barbell row

50kg x 20 reps

55 x 17

60 x 12

65 x 10 drop set to 50 x 9

Lat pulldown/ pullover.

50 kg x 20 reps

55 x 15

59 x 12

64 x 10 drop set to 46 x 12

Cable rows close grip

32 kg x 16 reps

36 x 12

41 x 10 drop to 27 x 10

Seated machine row

43 kg x 20 reps

43 kg x 17

Biceps: ( aching elbows so doing lighter weights, **** ageing)

6kg x 75 reps dumbbell curls

15 kg x 19 barbell curls

25 kg x 10 super set 15 kg x 10 barbell curls

Cable hammers

36 kg x 30 reps

41 x 20

46 x 15


All sets performed to failure or close to it

15 min cardio treadmill jog sprint jog sprint

Steps today 9,383

Water today about 4litres

Nutrition Summary

Meal had about 40 mins post workout:

Large mince dish (curry sauce, cheese, potatoes, white rice)

≈ 1,950 kcal — Protein 125 g | Carbs 150 g | Fat 95 g



900 plsin Greek yogurt + 3 scoops whey

≈ 750 kcal — Protein 125 g | Carbs 45 g | Fat 15 g

Total Intake
≈ 2,700 kcal — Protein 250g | Carbs 195 g | Fat 110 g

Some awesome volume there bro,that's quite the session.

 

[Kiwisaffa]

Hopefully doing this post correctly as new and not a reply:

Thursday 12 March log

Early morning session 5am fasted

Had average sleep 50/100, only had 5 1/2 hours sleep but feel good today.

I’ve moved away from 8-12 reps to avoid injury. I now focus on the burn and try to endure the pain of high reps it’s intense and the pump is great. It’s easier on my joints . If my aches and pains improve I may reduce reps and increase weight slowly. Any input would be appreciated.

I also hurt my back last week doing barbell back squats, shared squat rack with my shorter Mrs, bad idea racking weight at lower height

Single Dumbbell front squats held with palms under chin for back comfort

20 kg x 20

30 x 20

40 x 15

50 x 10

Leg press

70 kg x 30

70 x 30

Leg extensions

50 kg x 30

57 x 16

64 x 12

Hamstring curls sitting up

36 kg x 30

43 x 20

43 x 15

Stairmaster 10 mins

Total steps today 7913

Total water today 4litres

Estimated Daily Nutrition Summary

Lunch – 8 scrambled eggs, handful cheese, hot sauce

Calories: ~700 kcal

Protein: ~57 g

Carbs: ~5 g

Fat: ~50 g

Dinner – 2 wholegrain chicken wraps, 200 g chicken breast, 1 avocado, lettuce, garlic aioli, hot sauce

Calories: ~1,160 kcal

Protein: ~78 g

Carbs: ~85 g

Fat: ~57 g

Greek yogurt + whey – 900 g plain Greek yogurt with 3 scoops whey

Calories: ~890 kcal

Protein: ~165 g

Carbs: ~42 g

Fat: ~9 g

Total for the day

Calories: ~2,750 kcal

Protein: ~300 g

Carbs: ~132 g

Fat: ~116 g

 

[darkHORSE]

So much potential here @Kiwisaffa

You already have a great foundation, just need to tweak it.

 

[Kiwisaffa]

So much potential here @Kiwisaffa

You already have a great foundation,

So much potential here @Kiwisaffa

You already have a great foundation, just need to tweak it.

Thanks bro, feel free to add any critique, suggestions, advice.

 

[Kiwisaffa]

Friday log:

Had good sleep 66/100 feeling great.

No cardio in the am today. Need to keep calories low.

After work:

1. Dumbbell Chest Tri-Set

(Only rest between sets, not between exercises)

Set 1 – 10 kg dumbbells

• Dumbbell Fly – 15 reps

• Neutral Grip Chest Press (palms together) – 15 reps

• Neutral Grip Dumbbell Press – 15 reps


Set 2 – 12.5 kg dumbbells

• Dumbbell Fly – 15 reps

• Neutral Grip Chest Press (palms together) – 15 reps

• Neutral Grip Dumbbell Press – 15 reps


Set 3 – 15 kg dumbbells

• Dumbbell Fly – 15 reps

• Neutral Grip Chest Press (palms together) – 15 reps

• Neutral Grip Dumbbell Press – 15 reps


2. Neutral Grip Push-Ups (on hex dumbbells)

• 20 reps

• 20 reps

• 15 reps


3. Machine Chest Press (Neutral Grip) – Drop Sets

• 57 kg × 15 → drop to 36 kg × 15

• 64 kg × 15 → drop to 36 kg × 15

4. Dip Machine (Neutral Grip)

• 77 kg × 22

• 84 kg × 15

• 91 kg × 10 → superset 64 kg × 20


5. Cable Tricep Pushdowns

• 36 kg × 20

• 46 kg × 14

• 55 kg × 10 → drop set 36 kg × 12


6. Rope Tricep push down

• 23 kg × 25

• 27 kg × 17

• 32 kg × 14



Right shoulder feeling much better from band work I’ve done this week and very good warmup. Not ready for heavier weights yet. Not touching barbell again specially flat bench.

Water today 3litres

Steps 8,172

Daily Nutrition Snapshot

Pre-Workout

Protein Bar

Protein: 48 g

Post-Workout

300 g Grilled Flake + 2 Fried Calamari Rings

900 g Greek Yogurt + 3 Scoops Whey (25 g protein each)

Total Daily Intake

Calories: ~1,830 kcal

Protein: ~243 g

Carbohydrates: ~66 g

Fat: ~33 g

 

[Kiwisaffa]

Saturday Log:

Had average sleep, despite sleeping in. Sleep score 33/100

Haven’t stuck to my workout split this week will regroup next week, but will change rest days to Thursday (sons soccer training after work)

Today trained fasted early afternoon:

Seated calf raises

30 x 72

50 kg x 25 reps

60 kg x 13 drop 40 x 30

Rear delts - crossover reverse flys jay cutler style

3.4kg per side x 40 reps

5.7 kg per side x 30

7.9 kg per side x 22

10.2 kg x 14 drop set to 5.7kg x 20

Side laterals

6 kg dumbbells x 35reps

7 kg x 25

8 x 21

9 kg x 16 drop set to 6 kg x 20

Tried 10kg Plate front raises - too painful

Db Shrug

45kg x 18 reps ss 25kg plate x 20

47.5 x 14drop set to 25 x 19

50 kg x drop set to 25 kg x 18

Steps 6,130

Water about 4 litres

Daily Nutrition Summary

About 45 mins post workout

6 large slices gourmet chicken pizza

≈ 1,800 kcal — Protein 90 g | Carbs 210 g | Fat 70 g

900 g plain Greek yogurt + 3 scoops whey (25 g protein each)

≈ 850 kcal — Protein 150 g | Carbs 45 g | Fat 15 g

Total Intake

≈ 2,650 kcal — Protein 240 g | Carbs 255 g | Fat 85 g

First week Done jumping on scale tomorrow

 

[shaunc7]

Saturday Log:

Had average sleep, despite sleeping in. Sleep score 33/100

Haven’t stuck to my workout split this week will regroup next week, but will change rest days to Thursday (sons soccer training after work)

Today trained fasted early afternoon:

Seated calf raises

30 x 72

50 kg x 25 reps

60 kg x 13 drop 40 x 30

Rear delts - crossover reverse flys jay cutler style

3.4kg per side x 40 reps

5.7 kg per side x 30

7.9 kg per side x 22

10.2 kg x 14 drop set to 5.7kg x 20

Side laterals

6 kg dumbbells x 35reps

7 kg x 25

8 x 21

9 kg x 16 drop set to 6 kg x 20

Tried 10kg Plate front raises - too painful

Db Shrug

45kg x 18 reps ss 25kg plate x 20

47.5 x 14drop set to 25 x 19

50 kg x drop set to 25 kg x 18

Steps 6,130

Water about 4 litres

Daily Nutrition Summary

About 45 mins post workout

6 large slices gourmet chicken pizza

≈ 1,800 kcal — Protein 90 g | Carbs 210 g | Fat 70 g

900 g plain Greek yogurt + 3 scoops whey (25 g protein each)

≈ 850 kcal — Protein 150 g | Carbs 45 g | Fat 15 g

Total Intake

≈ 2,650 kcal — Protein 240 g | Carbs 255 g | Fat 85 g

First week Done jumping on scale tomorrow

Hey dude. Quick question, do you trust the sleep score that you watch gives out?
Have to ever felt energized when it said you had a shit score and vice a versa?
I swear mine lies to me. Ive just stopped checking it, so I don't let it dictate how I'm feeling.
Cheers

 

[Kiwisaffa]

Hey dude. Quick question, do you trust the sleep score that you watch gives out?
Have to ever felt energized when it said you had a shit score and vice a versa?
I swear mine lies to me. Ive just stopped checking it, so I don't let it dictate how I'm feeling.
Cheers

Hey Shaun, I take the readings with a grain of salt so to speak. I find it often gets it right with higher scores, like anything over 60/100 I usually feel very well rested. It’s when I get lower scores I think sometimes it’s not measuring accurately. I use as a guide only.

 

[shaunc7]

Hey Shaun, I take the readings with a grain of salt so to speak. I find it often gets it right with higher scores, like anything over 60/100 I usually feel very well rested. It’s when I get lower scores I think sometimes it’s not measuring accurately. I use as a guide only.

Sweet as

 

[nsfwKING]

Saturday Log:

Had average sleep, despite sleeping in. Sleep score 33/100

Haven’t stuck to my workout split this week will regroup next week, but will change rest days to Thursday (sons soccer training after work)

Today trained fasted early afternoon:

Seated calf raises

30 x 72

50 kg x 25 reps

60 kg x 13 drop 40 x 30

Rear delts - crossover reverse flys jay cutler style

3.4kg per side x 40 reps

5.7 kg per side x 30

7.9 kg per side x 22

10.2 kg x 14 drop set to 5.7kg x 20

Side laterals

6 kg dumbbells x 35reps

7 kg x 25

8 x 21

9 kg x 16 drop set to 6 kg x 20

Tried 10kg Plate front raises - too painful

Db Shrug

45kg x 18 reps ss 25kg plate x 20

47.5 x 14drop set to 25 x 19

50 kg x drop set to 25 kg x 18

Steps 6,130

Water about 4 litres

Daily Nutrition Summary

About 45 mins post workout

6 large slices gourmet chicken pizza

≈ 1,800 kcal — Protein 90 g | Carbs 210 g | Fat 70 g

900 g plain Greek yogurt + 3 scoops whey (25 g protein each)

≈ 850 kcal — Protein 150 g | Carbs 45 g | Fat 15 g

Total Intake

≈ 2,650 kcal — Protein 240 g | Carbs 255 g | Fat 85 g

First week Done jumping on scale tomorrow

Rough sleep is the worst man but it's good that you got your training in. Volume also looks good. How was training fasted?

 

[Kiwisaffa]

Rough sleep is the worst man but it's good that you got your training in. Volume also looks good. How was training fasted?

Hey bro, I’m fine training fasted, it doesn’t make a huge difference to my training to be honest. But I won’t train fasted if I’ve done a cardio session before work then train fasted for my lifting after work. I’ve tried that couple times and I was too weak to lift properly.

 

[Kiwisaffa]

Monday 17 March log:

5 am Weight in - 100.4 kg

Feel refreshed had good sleep

76/100 score

Before work

Abs

Hanging leg raises

35 reps

20 reps

Decline weighted sit-ups with 10kg ball

20 reps

15 reps

Didn’t do hammies yesterday (legs) so hitting them now.

Hamstrings curls sitting

36 kg x 30 super set lying down hs curls 30 x 15

36 x 18 ss lying down 30 x 13

-36 x 15ss lying down 30 x 12

Stairmaster 15 mins

Had 3 scoops whey and 900 g plain Greek yoghurt for lunch

6pm session

1. Dumbbell Chest Tri-Set

(Only rest between sets, not between exercises)

Set 1 – 12.5 kg dumbbells

• Dumbbell Fly – 15 reps
• Neutral Grip Chest Press (palms together) – 15 reps
• Neutral Grip Dumbbell Press – 15 reps

Set 2 – 15 kg dumbbells

• Dumbbell Fly – 15 reps
• Neutral Grip Chest Press (palms together) – 15 reps
• Neutral Grip Dumbbell Press – 15 reps

Set 3 – 17.5kg dumbbells

• Dumbbell Fly – 15 reps
• Neutral Grip Chest Press (palms together) – 8 reps
• Neutral Grip Dumbbell Press – 8 reps

2. Neutral Grip db press
20 kg x 20 reps
22.5 x 14 (shoulder pinch) next…

3. Machine Chest Press (Neutral Grip)

• 64 kg × 15
• 72 kg × 12
• 77 kg × 10 → drop to 36 kg × 21

Neutral grip pushups with hex dumbells

15 reps
14 reps
12 reps

4. Dip Machine (Neutral Grip)

• 64 x 35
• 71kg × 20
• 77 kg × 10 → superset 64 kg × 13

6. Rope Tricep Extensions

• 23 kg × 30
• 27 kg × 18
• 32 kg × 17 drop 22 x 15

Shoulder felt good apart from little punch doing slightly heavier db presses.

Water today about 4 litres

Steps 9,531

Daily Nutrition Summary

Lunch — 900 g plain Greek yogurt + 3 scoops whey

≈ 850 kcal — Protein 125 g | Carbs 45 g | Fat 15 g

Dinner — 300 g beef mince, red kidney beans, handful grated cheese, ½ avocado

≈ 1,000 kcal — Protein 75 g | Carbs 25 g | Fat 65 g

Protein bar

≈ 400 kcal — Protein 48 g | Carbs 30 g | Fat 12 g

Total Intake

≈ 2,250 kcal — Protein 248 g | Carbs 100 g | Fat 92 g

 

[ozzyboy]

Monday 17 March log:

5 am Weight in - 100.4 kg

Feel refreshed had good sleep

76/100 score

Before work

Abs

Hanging leg raises

35 reps

20 reps

Decline weighted sit-ups with 10kg ball

20 reps

15 reps

Didn’t do hammies yesterday (legs) so hitting them now.

Hamstrings curls sitting

36 kg x 30 super set lying down hs curls 30 x 15

36 x 18 ss lying down 30 x 13

-36 x 15ss lying down 30 x 12

Stairmaster 15 mins

Had 3 scoops whey and 900 g plain Greek yoghurt for lunch

6pm session

1. Dumbbell Chest Tri-Set

(Only rest between sets, not between exercises)

Set 1 – 12.5 kg dumbbells

• Dumbbell Fly – 15 reps
• Neutral Grip Chest Press (palms together) – 15 reps
• Neutral Grip Dumbbell Press – 15 reps

Set 2 – 15 kg dumbbells

• Dumbbell Fly – 15 reps
• Neutral Grip Chest Press (palms together) – 15 reps
• Neutral Grip Dumbbell Press – 15 reps

Set 3 – 17.5kg dumbbells

• Dumbbell Fly – 15 reps
• Neutral Grip Chest Press (palms together) – 8 reps
• Neutral Grip Dumbbell Press – 8 reps

2. Neutral Grip db press
20 kg x 20 reps
22.5 x 14 (shoulder pinch) next…

3. Machine Chest Press (Neutral Grip)

• 64 kg × 15
• 72 kg × 12
• 77 kg × 10 → drop to 36 kg × 21

Neutral grip pushups with hex dumbells

15 reps
14 reps
12 reps

4. Dip Machine (Neutral Grip)

• 64 x 35
• 71kg × 20
• 77 kg × 10 → superset 64 kg × 13

6. Rope Tricep Extensions

• 23 kg × 30
• 27 kg × 18
• 32 kg × 17 drop 22 x 15

Shoulder felt good apart from little punch doing slightly heavier db presses.

Water today about 4 litres

Steps 9,531

Daily Nutrition Summary

Lunch — 900 g plain Greek yogurt + 3 scoops whey

≈ 850 kcal — Protein 125 g | Carbs 45 g | Fat 15 g

Dinner — 300 g beef mince, red kidney beans, handful grated cheese, ½ avocado

≈ 1,000 kcal — Protein 75 g | Carbs 25 g | Fat 65 g

Protein bar

≈ 400 kcal — Protein 48 g | Carbs 30 g | Fat 12 g

Total Intake

≈ 2,250 kcal — Protein 248 g | Carbs 100 g | Fat 92 g

Keep an eye on the shoulder pinch and don’t push through it. Could escalate.

 

[Kiwisaffa]

Keep an eye on the shoulder pinch and don’t push through it. Could escalate.

Thanks mate. Yes that’s why I stopped the db presses. Neutral grip is fine. I’m coming off a shoulder injury so I’m going much lighter weights at the moment. Feels ok today, but I can feel some pain in there.