I have seen it such a classic body builder complaint.Genetics play a huge role with calves, some guys grow them easy and some need to smash them for years. Don’t stress, the work adds up in the long run.
Date | Weight | BF % | Fat Mass | Skeletal Muscle | Lean Mass |
16/05/25 | 88.0 | 28.6% | 25.2kg | 34.7kg | 62.8kg |
18/07/25 | 89.3 | 23.4% | 20.9kg | 38.0kg | 68.4kg |
29/08/25 | 91.3 | 19.8% | 18.1kg | 40.7kg | 73.2kg |
26/09/25 | 91.1 | 18.9% | 17.2kg | 41.2kg | 73.9kg |
Absolutely massive achievement! Putting on over 11kg of lean mass whilst losing 10% bodyfat is no easy feat, hard work and committment is the only way to achieve that. Awesome stuffEvolt Body Scan Data
Date
Weight
BF %
Fat Mass
Skeletal Muscle
Lean Mass
16/05/25
88.0
28.6%
25.2kg
34.7kg
62.8kg
18/07/25
89.3
23.4%
20.9kg
38.0kg
68.4kg
29/08/25
91.3
19.8%
18.1kg
40.7kg
73.2kg
26/09/25
91.1
18.9%
17.2kg
41.2kg
73.9kg
Body Fat % Comparison
Overall Range: 17–23% BF, averaging ~19–20%.
- Evolt Scan (start → finish): 28.6% → 18.9%
- All scans taken under the same conditions (time of day, food, water, supplements). Even if absolute % is off, the difference between scans should be accurate.
- Navy Tape Method (waist/neck): 23%
- Visual Estimate (comparison to charts): ~17–19%
Would've loved to get a Dexa scan to really dial in the accuracy but couldn't find one easily accessible at a reasonable price in time. Instead I figured I’d get a couple of sources. The visual estimate is from ChatGPT, a lot of people have been talking about how its pretty good at ballparking it pretty accurately and put me roughly around the same spot the Evolt scan did. However, my research into the bioimpedance scans like the Evolt ones does mention it can be inaccurate up to 10% which is pretty big, so I take it with a heavy grain of salt. Navy method I expect to be a little more accurate, but there as well it's only guessing based off a couple of measure points of data, so can only be so accurate. Overall, I'm well on my way to <15% regardless, and as inaccurate as the evolt scan can be, considering my care for same conditions for all the scans, the number might be a little off, but the difference between the scans should be pretty accurate, and in that case I lost a whole 10% bodyfat which I feel is huge and I'm super happy and proud of that. (even if I still feel like I have a way to go)
Love this write up here. Awesome improvement bro. 11kg lean mass is crazyEvolt Body Scan Data
Date
Weight
BF %
Fat Mass
Skeletal Muscle
Lean Mass
16/05/25
88.0
28.6%
25.2kg
34.7kg
62.8kg
18/07/25
89.3
23.4%
20.9kg
38.0kg
68.4kg
29/08/25
91.3
19.8%
18.1kg
40.7kg
73.2kg
26/09/25
91.1
18.9%
17.2kg
41.2kg
73.9kg
Body Fat % Comparison
Overall Range: 17–23% BF, averaging ~19–20%.
- Evolt Scan (start → finish): 28.6% → 18.9%
- All scans taken under the same conditions (time of day, food, water, supplements). Even if absolute % is off, the difference between scans should be accurate.
- Navy Tape Method (waist/neck): 23%
- Visual Estimate (comparison to charts): ~17–19%
Would've loved to get a Dexa scan to really dial in the accuracy but couldn't find one easily accessible at a reasonable price in time. Instead I figured I’d get a couple of sources. The visual estimate is from ChatGPT, a lot of people have been talking about how its pretty good at ballparking it pretty accurately and put me roughly around the same spot the Evolt scan did. However, my research into the bioimpedance scans like the Evolt ones does mention it can be inaccurate up to 10% which is pretty big, so I take it with a heavy grain of salt. Navy method I expect to be a little more accurate, but there as well it's only guessing based off a couple of measure points of data, so can only be so accurate. Overall, I'm well on my way to <15% regardless, and as inaccurate as the evolt scan can be, considering my care for same conditions for all the scans, the number might be a little off, but the difference between the scans should be pretty accurate, and in that case I lost a whole 10% bodyfat which I feel is huge and I'm super happy and proud of that. (even if I still feel like I have a way to go)
Congrats on this massive achievement brother.I lost a whole 10% bodyfat
Dropping tracking for a bit is fair, as long as your habits stick you’ll be fine. Only other thing I’d push is cardio, not just for fat loss but for long term heart health, especially on gear. Otherwise looks like you’re on the right path.Training Overview
Training was where I was most consistent, changed up a number of exercises but still hit all the same muscles and muscle groups every week consistently. Managed to maintain progressive overload most of the comp with a couple of small deloads for recovery and injury prevention. Still do need to up my cardio, but I hate it.
- Program: Modified bro-split (compound lift + iso work for other groups)
- Session Length: 30–40 minutes at lunch, 5×/week
- Cardio: 3 minutes warm-up each session + weekend steps
- Progress: Exercises rotated occasionally but structure kept consistent
Diet & Supplements
Diet:
Supplements:
- ~2500 kcal/day, 200g+ protein Mon–Fri
- Weekends: flexible eating, still under 2500 kcal
- Refeeds every 2 weeks at 3000 kcal
- Improvements: reduced processed snacks, higher fibre intake
Gear Cycle:
- AM: Protein Water, Magnesium, Creatine, FactionLabs Deficit Preworkout, Omega-3, Vitamin D, NAC
- PM: Zinc, Melatonin
- 29 May: Started 60mg Test E 2×/week (TRT dose)
- 10 July: Increased to 125mg 2×/week (0.5ml @ 250mg/ml)
- 18 Sept: Increased to 250mg 2×/week (1ml @ 250mg/ml)
- AI: On hand but not needed so far.
Diet was super consistent so I'm very happy with that, had the occasional blow out but looking at my spreadsheet I averaged the 2500 cals. Considering the near 0kg weight change I'm confident my maintenance cals are 2500, do kinda wish they were higher but it does give me an accurate number to work with for bulks and cuts going forward. I'm now no longer food tracking, hitting the diet fatigue hard so I'm hoping I can just stay consistant with most of my habits and dropping the tracking will give me the break I need. Will allow myself to drop the tracking whilst I'm at 500mg of test a week as hopefully that will work to minimise any negative impacts. The gear itself worked wonders, looking at my body scans before I started TRT I was making decent progress, weight was going down and muscle loss was minimal, but adding in just the TRT changed that to fat going down and muscle going up, which was awesome. I've had pretty much 0 side effects, no noticeable estrogen sides, no gyno (thank god) or anything, so no reason to touch the AI, worse was minor back pimple break out which pretty much went away after a couple of days of extra zinc.
Insane results bro.Progress Photos
- Start (19 May 2025)
- End (26 Sept 2025)
I still have very mixed thoughts about looking at myself in the mirror but, ultimately I cannot deny that I've made great progress, and not just from the start of this comp, it's been a journey. I will hit that goal of being happy with what I see in the mirror, body dysmorphia my ass.
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