A new me Unsponsored log

[AnabolicAndy]

This is my unsponsored first log, trying to hold myself accountable and @SmallGains88 recommended I do this for my own sake.
I am not exactly sure what my goals are yet other than to lose weight and keep building muscle and chop my body fat percentage in half.
Can provide more backstory if need be but i figure this is starting fresh on the log.

Not really sure how these are structured so i will just post my macros for the day and my training log for now and will restructure after I am more familiar with the structure of a personal log.

Starting weight of the day is 280lb
Height is 6'3
Macros for the day
-Self imposed deficit of 2436.9 calories, i have consumed 1860 for the day.
-Protein 215g
-Carbs 67g
-Fat 69.5
-Water consumed 104 Fl oz

Vitamins and supplements taken today
-Berberine 550mg
-Shilajit Extract 440mg
-Sea moss extract 100mg
-Ginkgo Biloba extract 100mg
-Tongkat Ali extract 60mg This is a blended capsule.
-Ashwaganda extract 60mg
-Maca Root extract 50mg
-Safed Musli extract 50mg
-Panax Ginseng 50mg
-Zinc 20mg
-Black Pepper extract 5mg
-Nattokinase 2000fu
-Milk thistle 350mg
Compounds taken today
-Retatrutide 5mg
-Test C 100mg
-Anavar 25mg (pre workout)

Workout Log Push Day
-Incline Bench Machine 120lb x15
-Incline Bench Machine 210lb x9
-Incline Bench Machine 230lb x6
-Shoulder Press Machine 210lb x9
-Shoulder Press Machine 210lb x8
-Shoulder Press Machine 210lb x6
-Machine Chest Fly (pec deck) 220lb x8
-Machine Chest Fly (pec deck) 220lb x7
-Machine Chest Fly (pec deck) 220lb x7
-Shoulder Press dumbbells 60lb each arm 60lb x6
-Shoulder Press dumbbells 60lb each arm 60lb x7
-Shoulder Press dumbbells 60lb each arm 60lb x7
-Triceps Pushdown straight bar 71lb x 10
-Triceps Pushdown straight bar 71lb x 8
-Triceps Pushdown straight bar 71lb x 9
-Overhead Triceps extension rope attachment 44lb x14
-Overhead Triceps extension rope attachment 44lb x12
-Overhead Triceps extension rope attachment 44lb x12

I very much appreciate constructive criticism so if I am doing anything incorrectly or taking supplements that do not make sense then I would greatly appreciate the input or if my training split sucks or anything above doesn't quite click with you then I would enjoy a discussion about it.
I am missing anything or need to start adding things in for a successful log then i would also appreciate input on that as well!

Thank you guys! Looking forward to the advice on anything!

 

[tea are tea plus]

I’d personally put an overview of nutrition, exercise and compounds.

So like

“Shooting for 2500 calories a day, 180-200g protein, and under 50g of fat. Fiber focus and I love fruits so lots of those, usually.

Regimen is a typical 4 day bro split; chest/shoulder/tris, legs, back/bis, whatever I missed. Usually rest after two lifting days, sometimes I’ll go EOD, sometimes I’ll do 3 on 1 off.

Current cycle: 350mg test c (100mg eod), 100mg avnavanar (25mg preworkout), 3iu hopes, 500mg dreams, both administered daily AND as-needed.”

Maybe not laid out exactly like that, but giving it like a big picture snapshot.

Physique photos can also help. I personally treat the log as a diary that has the secondary benefit of being public so at least 1 other person will know if I fuck up or stop caring (accountability).

Anyways, good luck on your journey bro!
I’ll race you to 250lbs…starting next week tho cuz I’m tired this week -_-

 

[Halfi]

A log is kinda anything u want honestly. U can be as detailed or not as detailed as you want . Mine is a mix of what workouts and weights I did during my training session, sometimes showing what my macros were for certain meals. How I’m feeling, check in photos, my weight. Tweaks and adjustments in my training. Mine is a mix of like my life log and a training log lol it probably doesn’t help to many people . I’m not very detailed about it

Just wondering. How long have u been on that low of carbs?

 

[Meetketchup]

Rule #1 is having clear distinct goals before doing anything. Then plan accordingly.

 

[Doug 64]

I'm just curious. Do you have any experience with PEDs? I'm wondering why only 100 of test? I only ask because it seems like a pretty low dose, actually lower than most people use for TRT. THX

 

[SmallGains88]

I'm just curious. Do you have any experience with PEDs? I'm wondering why only 100 of test? I only ask because it seems like a pretty low dose, actually lower than most people use for TRT. THX

If I am not mistaken, he is coming off a cycle for some bloodwork and will pick back up afterward.

 

[Doug 64]

If I am not mistaken, he is coming off a cycle for some bloodwork and will pick back up afterward.

I may have missed something then. I'm pretty sure I read the Post through a couple of times and it seems like he's just starting this up with the goal being. Weight loss and cutting his body fat in half. But I could be mistaken, I may well have missed it.

This is my unsponsored first log, trying to hold myself accountable and [SIZE=4]@SmallGains88[/SIZE] recommended I do this for my own sake.
I am not exactly sure what my goals are yet other than to lose weight and keep building muscle and chop my body fat percentage in half.

 

[SmallGains88]

No. You didn't misread. Hes my brother, I was trying to fill in a gap of missing information

 

[eazy_]

following

 

[AnabolicAndy]

I’d personally put an overview of nutrition, exercise and compounds.

So like

“Shooting for 2500 calories a day, 180-200g protein, and under 50g of fat. Fiber focus and I love fruits so lots of those, usually.

Regimen is a typical 4 day bro split; chest/shoulder/tris, legs, back/bis, whatever I missed. Usually rest after two lifting days, sometimes I’ll go EOD, sometimes I’ll do 3 on 1 off.

Current cycle: 350mg test c (100mg eod), 100mg avnavanar (25mg preworkout), 3iu hopes, 500mg dreams, both administered daily AND as-needed.”

Maybe not laid out exactly like that, but giving it like a big picture snapshot.

Physique photos can also help. I personally treat the log as a diary that has the secondary benefit of being public so at least 1 other person will know if I fuck up or stop caring (accountability).

Anyways, good luck on your journey bro!
I’ll race you to 250lbs…starting next week tho cuz I’m tired this week -_-

On my log today i will be more thorough and descriptive. Looking forward to you beating me since i have been in a plateau for a while now lol. Good luck and keep on track brother

 

[AnabolicAndy]

A log is kinda anything u want honestly. U can be as detailed or not as detailed as you want . Mine is a mix of what workouts and weights I did during my training session, sometimes showing what my macros were for certain meals. How I’m feeling, check in photos, my weight. Tweaks and adjustments in my training. Mine is a mix of like my life log and a training log lol it probably doesn’t help to many people . I’m not very detailed about it

Just wondering. How long have u been on that low of carbs?

I only recently started that low of carbs, maybe 3 weeks now. I cut out my rice from my lunch, was considering adding sweet potatoes in and starting back up my overnight oats i have just been slacking with my meal prep and only doing my protein

 

[dcdogz]

good job! following!

only thing i can mention is dont worry about muscle loss, get rid of allll the fat!

 

[AnabolicAndy]

I'm just curious. Do you have any experience with PEDs? I'm wondering why only 100 of test? I only ask because it seems like a pretty low dose, actually lower than most people use for TRT. THX

On my next log, i will be more thorough. I do 100mg 3x a week. So really its 300mg a week. But no i am not very experienced with PEDs advice is welcomed and appreciated.

 

[AnabolicAndy]

If I am not mistaken, he is coming off a cycle for some bloodwork and will pick back up afterward.

Changed my mind im just gonna run it. Thank you for the clarification though.

 

[AnabolicAndy]

good job! following!

only thing i can mention is dont worry about muscle loss, get rid of allll the fat!

Thank you! Do you think i should prioritize cardio over weight training? Only issue is i love weight training and only half love cardio

 

[dcdogz]

Thank you! Do you think i should prioritize cardio over weight training? Only issue is i love weight training and only half love cardio

they should both be priortized.
weight training will help keep muscle, along with your androgens and adequate protein, and zone 2 cardio is good for you, and has some good metabolic effects.
at least 30 minutes a day of cardio, gotta exercise that cardiovascular system.

any cardio is good cardio imo. get a good sweat and get your heart pumping.

bike, treadmill, stairmaster, walking anything.

 

[Doug 64]

On my next log, i will be more thorough. I do 100mg 3x a week. So really its 300mg a week. But no i am not very experienced with PEDs advice is welcomed and appreciated.

Trust me bro... you came to the right place. This forum abd these guys are a gold mine of info. Some good, some really good... and some not so much! Following

 

[AnabolicAndy]

they should both be priortized.
weight training will help keep muscle, along with your androgens and adequate protein, and zone 2 cardio is good for you, and has some good metabolic effects.
at least 30 minutes a day of cardio, gotta exercise that cardiovascular system.

any cardio is good cardio imo. get a good sweat and get your heart pumping.

bike, treadmill, stairmaster, walking anything.

I normally do 10 incline on the treadmill at a 3.0 speed for 30 minutes or hit the bike with a solid resistance those seem to be my favorite.
I get gassed on the stairmaster in minutes lol

 

[AnabolicAndy]

Trust me bro... you came to the right place. This forum abd these guys are a gold mine of info. Some good, some really good... and some not so much! Following

In just one day everyone has been extremely helpful and i appreciate every bit of it! Looking forward to my log tonight after the gym!

 

[AnabolicAndy]

Day 2 of my personal unsponsored log 4/21/2026
Adding some things I forgot about yesterday.

Starting Weight 279.3
Steps Taken 11,212

Macros
Water intake 104 fl oz
Calories 2133.8/2436.9
Protein 233.1/274.2
Net carbs 98.6/152.3
Fat 76.6/81.2

Supplements
-Berberine 550mg
-Shilajit Extract 440mg
-Sea moss extract 100mg
-Ginkgo Biloba extract 100mg
-Tongkat Ali extract 60mg This is a blended capsule.
-Ashwaganda extract 60mg
-Maca Root extract 50mg
-Safed Musli extract 50mg
-Panax Ginseng 50mg
-Zinc 20mg
-Black Pepper extract 5mg
-Nattokinase 2000fu
-Milk thistle 350mg
-Carbon fire non stim pre workout
-Gorilla Mind energy drink

Compounds
-Retatrutide 10mg split into two shots Monday and Thursday
-Test C 300mg split into 3 shots m w f
-Anavar 25mg (pre workout)
- Glutathione 600mg/week split into 3 shots m w f
Cardio
Incline treadmill with varying inclines
Time 36:18
Avg Speed 3.0 Mph
Avg Heart Rate 117 Bpm
Calories burned 245

Workout
Today was pull day
Shoulder superset
Upright barbell row 95lb x12
Upright barbell row 95lb x 10
Upright barbell row 95lb x 10
Did a new variation of lat raises @SmallGains88 introduced me to that fatigue me quick.
Lat raise 10lb x10
Lat raise 10lb x7
Lat raise 10lb x7
Back
Single arm row machine 53lb x14
Single arm row machine 98lb x10
Single arm row machine 98lb x7
Single arm lat pull down machine 96lb x11
Single arm lat pull down machine 140lb x7
Single arm lat pull down machine 140lb x 7
Arms
Warm up chin up bodyweight x2
Chin up bodyweight x2
Single arm preacher curl machine 67lb x11
Single arm preacher curl machine 67lb x 8
Single arm preacher curl machine 67lb x 9
Concentration curls 37.5lb x7
Concentration curls 37.5lb x6
Concentration curls 37.5lb x 6 (cheated reps)

First Meal was 2 Pure protein bars, chocolate chip and peanut butter and a gorilla mind energy drink rocket pop flavor

Lunch was 4 chicken drumsticks weight with bone about 16 oz so about 12 oz was eaten. Next to a chicken curry microwave meal with decent macros not perfect by any means. Alongside 2 muscle milk cookies and cream protein shakes.

Post workout meal was Carbon fire cinnamon roll protein powder overnight oats with unsweetened almond milk

All advice is welcomed. I would put pics up but i am not a fan of the way I look and struggle with body dysmorphia i think. I still think i look like im 400lbs.
but i can if i need to. I have taken some recently and from when i started using test and really focusing on my training since november so it would be a decent before and after.

Thank you everyone for your support and wisdom! Its incredibly appreciated!

 

[SmallGains88]

DB - Side to Fron Raises

 

[AnabolicAndy]

Day 3 of my log

Starting Weight 278.6
Steps Taken 11,339

Macros
Water intake 128 fl oz
Calories 2153.2/2436.9
Protein 158.4/274.2
Net carbs 138.1/152.3
Fat 98.2/81.2

Not a great day for my macro goals, Lunch was a little different today at work

Breakfast was 2 pure protein bars and a Gorilla Mind energy drink

Lunch was 2 cheeseburgers and some fries (bad choice)

Post workout meal was Cinnamon Roll protein overnight oats

Tomorrow will be much better macro wise.

Supplements
-Berberine 550mg
-Shilajit Extract 440mg
-Sea moss extract 100mg
-Ginkgo Biloba extract 100mg
-Tongkat Ali extract 60mg This is a blended capsule.
-Ashwaganda extract 60mg
-Maca Root extract 50mg
-Safed Musli extract 50mg
-Panax Ginseng 50mg
-Zinc 20mg
-Black Pepper extract 5mg
-Nattokinase 2000fu
-Milk thistle 350mg
-Carbon fire non stim pre workout
-Gorilla Mind energy drink

Compounds
-Retatrutide 10mg split into two shots Monday and Thursday
-Test C 300mg split into 3 shots m w f
-Anavar 25mg (pre workout)
- Glutathione 600mg/week split into 3 shots m w f

Workout

Today was a light day focusing on cardio and core.

Cardio

Indoor Bike
Time 24:08
Average Speed 14.2mph
Average Heart Rate 114BPM
Average Cadence 70rpm
Max Heart Rate 124bpm
Calories 160

Treadmill
Time 35:00
Average Speed 3.2mph
Average Heart Rate 120 bpm
Workout Calories 230

Lift

Standing Cable Crunch
Set 1 38.05lb x 11
Set 2 49.5 x 14
Set 3 49.5 x 13

Hoist Crunch Machine
Set 1 345lb x 12
Set 2 345lb x 9
Set 3 345lb x 7

Somewhat strapped for time today but I am still also trying to figure out a good split that works for me.
Tomorrow is legs and will focus more on the lift and maintaining my cardio and steps for the day.
Today is the first time i was able to put a gallon of water in a very long time so Im proud of myself for that
I am thinking i need to redo my macro goals so something that lines up a little better i think my calories are still too high.
Looking forward to being better tomorrow.

 

[Bullseye Forever]

I’m late for the start but I’m subbed now