Approved Log My Training Log - My Transformation Journey

[flexymcflexface]

Hey everyone!

A little intro:
If you’ve seen me on other forums, you might recognize me. If not—howdy!

Age:
40 (turning 41 next month… FML).

Current Weight:
99kg

Height:
183cm

Body Fat %:
15.1%

1st of Jan 2024 I was 106kg 24% BF got down to 15.9% and 90kg before I jumped on my cycle this year.

Training Experience:
On and off for 20 years, but serious for the past 3 years.

Cycle Experience:
I’m on TRT but have done a couple of cycles in the past—nothing too extreme.
I just came off my most recent cycle earlier than planned due to some rough mental sides. After researching, I suspect the issue wasn’t the cycle but my new ADHD medication.
For context, my last cycle was:

• Test E: 500mg/week
• Deca: 300mg/week
• Mast: 300mg/week

I’m currently back on TRT and planning my next cycle starting January 1st. I’m still deciding on the specifics but might repeat the last cycle to determine if the sides were from Deca or the ADHD meds (I’ve since stopped the meds). But then iv always wanted to try Tren just because I can satisfy my ADHD mind and never do it again. (also been told that people who do get mental side effects with Deca can sometimes thrive on Tren with no mental sides)

Diet:
Right now, I’m doing 30 days of carnivore, which I’ve done many times before with great results. I’ve had blood work done during past carnivore runs, and it’s worked wonders for me. Once I’m back on cycle, I’ll shift to a proper meal plan.



Injuries:
Over the years, while I've made great progress in transforming my body and improving its appearance through various cycles, I do face limitations when it comes to lifting heavy. Both my shoulders and knees have ongoing issues that restrict my training.

• Shoulders: My left shoulder, in particular, has severely restricted movement. Pushing it too far results in significant pain, so I focus on lighter weights and higher reps to manage the condition.
• Knees: My knees are in pretty bad shape, largely due to past motorcycle accidents. One crash in Vietnam left me with a knee injury that didn’t receive the best care at the time—I could even touch my kneecap through the injury. These days, my knees ache almost daily.

I've had all these issues evaluated, and without major surgery, there’s not much that can be done. I’ve adapted my training to avoid extreme weights while still maintaining progress.

 

[Ronnie]

Welcome to the forum brother! We're happy to have you as part of the AGW community.

Your log is approved!

 

[flexymcflexface]

Welcome to the forum brother! We're happy to have you as part of the AGW community.

Your log is approved!

Thanks man.
Wasnt going to do a log until next year but might as well do my mini 30 day cut log

 

[musclemaniac]

Welcome @flexymcflexface good luck with your cut.

I think you'll still get the mental sides with Tren but I guess individual tolerance will vary. Tren's an amazing compound if used wisely.

 

[flexymcflexface]

Welcome @flexymcflexface good luck with your cut.

I think you'll still get the mental sides with Tren but I guess individual tolerance will vary. Tren's an amazing compound if used wisely.

Look to be fair I joke more about the Tren. Just see so many people have way to many sides and If I had issues with what iv gone through I really dont want to go down that path.
But we will see.

30 days time ill know where I'm at though and what ill be doing for the new year

 

[hubbles]

Welcome legend!

 

[Skays]

Welcome to AGW bro!

 

[flexymcflexface]

Alright, here we go. This is my mini 30-day cut before the new year kicks off and I jump back on a cycle.

- Starting Weight: 100 kg
- Height: 183 cm
- BF: Last scan was 14.1%, but let’s be real, I’ve probably crept up to 15%.
- Goal: Get down to 93 kg and around 12-13% body fat.

Diet Plan: 30-Day Carnivore
So I’m doing carnivore for the next 30 days. Here’s why:
1. Joint Pain: This magically goes away after about a week. It’s insane.
2. Brain Fog and Mental Health: ADHD and brain fog are a real pain, but after 1-2 weeks on carnivore, my head clears up big time.
3. Weight Loss: I drop a ton of water weight on this diet.

The Plan and the Cheats
- Electrolytes: I’ll be using electrolytes even though they’re not strictly carnivore.
- Off-Plan Meals: I’ve got three meals I’m not sweating over (birthday, Christmas, Boxing Day). But I’ll keep it clean—no gluten or processed junk.

Transitioning:
I’ve started easing into carnivore over the last couple of days to dodge the worst of the “carnivore flu.” Energy’s been low, and, I’ve been spending too much time in the bathroom. Looking forward to not shitting my pants tomorrow.

Had bloods done mid week and doctor seeing tomorrow to go over them. Hope all is good as it's the first time he's called me in and normally just sends them to me by email.

Off to the gym now, so I will add in training and before image.

 

[flexymcflexface]

OK so here is my starting shot. 30 days to trim as much as as I can by eating as much fat as I can.

And today's workout.

10,000 steps are in. Low step count had a fair bit of work today.

But just got back from the gym

Deadlifts

• Sets/Reps: 6x10
• Weight: 60 kg for all sets

Bent-Over Rows

• Sets/Reps: 3x12
• Weight:
  • Set 1: 45 kg (12 reps)
  • Set 2: 50 kg (12 reps)
  • Set 3: 50 kg (10 reps)

Lat Pulldowns (Wide Neutral Grip)

• Sets/Reps: 3x12
• Weight: 50 kg for all sets (12 reps)

Pull-Ups (Close Neutral Grip)

• Sets/Reps: 3x10
• Weight: Bodyweight
  • Set 1: 10 reps
  • Set 2: 5 reps
  • Set 3: 5 reps

Felt a bit weak on the lat pulldowns was meant to push 5 sets

Diet.

Fasted till 1pm
1st meal

5 Eggs
Butter
Beef Bacon

2nd Meal.
500grms steak with butter

3rd meal
300grms pork belly.

I wont use much pork during this but I do at the start as it helps curb the processed food cravings I get. In about a week they will all go away

 

[BigAPE]

Love the detail bro. I'll be following your progress. I've heard alot of people doing the carnivore diet but never tried it myself.

Good luck

 

[flexymcflexface]

Im not going to say its the diet that will save me or anyone or that its the right way to go but it definitely works for me for a short time.
Lets just see how the journey goes I guess.

 

[hubbles]

Great start to the log brother.

How did you go with the bloods?

 

[flexymcflexface]

Great start to the log brother.

How did you go with the bloods?

Will throw that up tonight.

Cholesterol a fair bit higher than i liked but iv also just come off a cycle too.

 

[hubbles]

Will throw that up tonight.

Cholesterol a fair bit higher than i liked but iv also just come off a cycle too.

Funny you mention cholesterol. I had the same convo with my Dr yesterday. Mine's a bit high as well (I don't remember the number). He wants me to eat more avos and salmon.

 

[flexymcflexface]

Bloodwork Update
Alright, bloods are in, and things are mostly okay(ish).

Hormones
Free Testosterone: 1,640 pmol/L — Pretty big number, likely because the Deca is still hanging around. I’ve only been back on TRT for the past two weeks.

Total Testosterone: 48 nmol/L

Estradiol (E2): 76 pmol/L

SHBG: 9 nmol/L

Lipids (The Focus Area)
Total Cholesterol: 7.1 mmol/L — Elevated, definitely need to address this.

Triglycerides (Trigly): 0.9 mmol/L — Not bad; ideal is under 2.

HDL (High-Density Lipoprotein): 1.05 mmol/L — This is low. Need to get it much higher.

LDL (Low-Density Lipoprotein): 5.64 mmol/L — Way too high. This should be under 2.5.

Non-HDL Cholesterol: 6.05 mmol/L — Another high one; aiming closer to 3.5.

Total Cholesterol/HDL Ratio: 6.8 — Not great. Want this closer to 4.

The Plan Moving Forward
Everything else in the bloodwork came back in the normal ranges, so that’s a win.

With the right care, these numbers should bounce back quickly. Last time I went carnivore, my HDL shot up, and cholesterol levels improved across the board.

I’ll be getting bloods done again the last week of the year to make sure everything is back to normal before jumping back on a cycle.

Notes
The Deca is clearly taking its sweet time leaving my system.

Carnivore should help get HDL up and LDL down. Time to stay consistent and let the diet do its thing.

Will get day 2 up when done at the gym

 

[hubbles]

Great ****ysis of the results you've covered it all

 

[flexymcflexface]

Great ****ysis of the results you've covered it all

The quicker these levels get back to normal the quicker i get to go again

 

[flexymcflexface]

Day 2

Activity: Morning walk with the pup, about 5 km (5,000 steps).

Diet

Morning: Black coffee (yes, not carnivore, but it’s staying).

First Meal (12 PM): 300 grams of mince and 3 eggs mixed together.

Dinner: 440 grams of ribeye steak, 4 eggs with butter.

Dessert: Pork crackling.

Check-In

Weight: 96.7 kg

That’s a big drop, mostly because I’ve spent the past two days shitting everything out. Thankfully, that’s over, and I can trust my farts again.

Workout

Workout was tough today. Still feeling a bit low on energy, but I managed to push through.

Squats were a highlight—jumped up 10 kg compared to last week.

Steps
17,000 today.

Squats
Sets/Reps: 6x10
Weights:
Set 1-2: 50 kg (10 reps)
Sets 3-6: 70 kg (10 reps each)


Hack Squats
Sets/Reps: 3x12
Weights: 40 kg for all sets (12 reps each)

Seated Leg Curls
Sets/Reps: 3x12
Weights: 55 kg for all sets (12 reps each)

Forward Lunges
Sets/Reps: 3x8

 

[shrekmode]

Welcome to the forum @flexymcflexface

 

[flexymcflexface]

Day 3

Ok feeling pretty good today. Energy is good.

Worked out fasted and went fine with energy at the gym.


Iv been all over the shop with trying to figure out what cycle I will do again going into next year and today committed to
Test, Deca, Mast again. See what my mental state is like without the ADHD medications. So, I ordered test as I still had half a jug of deca and half a jug of mast.


I was very very close to doing a Test and Primo longer cycle but maybe next one.



Weight 96.3kg (yesterday 96.7kg)


Workouts

Morning

Bench Press

• Sets/Reps: 6x10
• Weights:
  • Set 1: 40 kg (10 reps)
  • Set 2: 40 kg (10 reps)
  • Set 3: 50 kg (10 reps)
  • Set 4: 50 kg (10 reps)
  • Set 5: 60 kg (10 reps)
  • Set 6: 60 kg (10 reps)
    

Incline Bench Press

• Sets/Reps: 3x12
• Weights:
  • Set 1: 20 kg (12 reps)
  • Set 2: 20 kg (10 reps)
  • Set 3: 17.5 kg (8 reps)
    

High Cable Flys

• Sets/Reps: 3x12
• Weights:
  • Set 1: 12.5 kg (12 reps)
  • Set 2: 10 kg (12 reps)
  • Set 3: 10 kg (12 reps)
    

Decline Bench Press

• Sets/Reps: 3x8
• Weights:
  • Set 1: 50 kg (8 reps)
  • Set 2: 60 kg (8 reps)
  • Set 3: 50 kg (9 reps)
    

Curls EZ Bar

• Type: EZ Bar
• Sets/Reps: 4x10
• Weights:
  • Set 1: 22.5 kg (10 reps)
  • Set 2: 22.5 kg (12 reps)
  • Set 3-4 : 22.5 kg (10 reps)

Hammer Curls with Rope

• Sets/Reps: 3x12
• Weights:
  • Set 1-3: 17.5 kg (12 reps)

Preacher Curls

• Sets/Reps: 3x10
• Weights:
  • Set 1-3: 10 kg (10 reps)

Hammer Curls

• Sets/Reps: 3x10
• Weights:
  • Set 1-3 10 kg (10 reps)
    
    
    

Night Workout

Currently doing a couple of app workouts every 2nd day. Wanting to get carido and running better so im doing the Couch 2 5K.
So ran 4kms today

Also do

20 Pull ups app I have never been strong in this area so its been good
3, 3,3,2,5 for totlat of 16



100 Push ups (cant do 100 push ups so working on it)
With this one I push out as many as I can then rest instead of what they tell you to do.
So today it was meant to be 5,8,5,5,7
I did 13, rested 10, then 7


200 Situps
Again same as above it was meant to be 8,19,8,8,10
So I did 18, 16,10

iv had these apps on my phone for years never got past week 3 so today was the start of week 3 on it.



15,000 steps


Diet

Fasted to 11:30

450grams rib eye
4 eggs

20grms of butter

Cup of bone broth


Snack
Pork Crackle


Dinner

400grms Rump

4 Prawns 80grms
20grms butter

Cup of Bone broth.



Total 2,368 calories
218g protein

165g fat

2g of carbs

I don’t really track macros on Carnivore but I wanted to just show what they are at.