A new me Unsponsored log

[AnabolicAndy]

Day 9 of my Log


Starting Weight 276
Steps Taken 7283

Macros
Water intake 96 fl oz
Calories 2549.2/2436.9
Protein 303.1/274.2
Net carbs 79.8/152.3
Fat 98.7/81.2

Macros looking pretty good today, I am happy with them. A little over on my calories

Breakfast was pure protein bars and gorilla mind energy drink

Lunch/Dinner was Chicken Breast with Spanish style seasoning. Red Lentils with taco seasoning greek yogurt and protein powder 4 boiled eggs



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

Rest day today, Core and cardio focus tomorrow.

 

[AnabolicAndy]

Day 8 of my Log


Starting Weight 274
Steps Taken 13850

Macros
Water intake 80fl oz not quite a gallon again
Calories 1958.8/2436.9
Protein 256.2/274.2
Net carbs 123.5/152.3
Fat 37.4/81.2



No breakfast today

Lunch/Dinner was Chicken Breast with Spanish style seasoning. Red Lentils with taco seasoning. Protein powder and greek yogurt mixed together

Nighttime meal 4 eggs and apple rice cakes


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

Cardio and Core

Cardio
Incline 12
15:30 Time
3.1 Avg MPH
114BPM heart rate
Calories Burned 130

30:15 Min Walking fast pace flat treadmill
3.5 Mph
Heart Rate 105
Calories Burned 158

Lift/Excercises

Plank
Set 1 1:02
Set 2 1:01
Set 3 :45

Decline Sit up
Set 1 10
Set 2 7

Crunch Machine
Set 1 305lb 12
Set 2 305lb 10
Set 3 305lb 7

Need to find more movements for core working out but i had neglected it for a very long time so I am getting back into doing it again. Not nearly as strong as I used to be core wise. Hoping to build that core strength and stamina back up in the next few weeks.

Water intake was sub par today Macros could be a little better as well. Looking forward to tomorrow and trying to keep my macros back up. Will prioritize water intake to get back to a gallon.

Legs tomorrow morning, Looking to add in different movements like lunges and Split squats and maybe a glute movement of some kind.

 

[AnabolicAndy]

Day 9 of my log
Have to do a double log again cause my ass was slackin last night.


Starting Weight 276
Steps Taken 11489

Macros
Water intake 80fl oz not a gallon
Calories 1657.2/2436.9
Protein 211.3/274.2
Net carbs 76.9/152.3
Fat 52.4/81.2

Breakfast was 6oz of BLSL chicken thighs and about 5oz of sweet potato

Lunch was 16 oz of chicken and close to 7 oz of sweet potato and greek yogurt with protein powder.


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 15
21:00 Time
3.4 Avg MPH
123BPM heart rate
Calories Burned 221

30:15 Min Walking fast pace flat treadmill
3.5 Mph
Heart Rate 105
Calories Burned 158

Lift/Excercises

Weighted Lunges
Set 1 35lb x10
Set 2 35lb x6

Wall Sit in between sets of lunges
1 Minute
1 Minute

Leg Extension
Set 1 205lb x10
Set 2 165lb x8
Set 3 165lb x9

Leg Curl
Set 1 100lb x20
Set 2 100lb x16
Set 3 100lb x16

Leg Press
Set 1 375lb x9
Set 2 375lb x10
Set 3 375lb x8

Leg press calf raise
Set 1 375lb x15
Set 2 375lb x17
Set 3 375lb x15

Pretty good day for legs, Slowly getting used to hitting them again. Looking to get my lower body strength back it has definitely been neglected.

Day 10 of my log

Starting Weight 275
Steps Taken 16070

Macros
Water intake 86fl oz not a gallon again
Calories /2436.9
Protein /274.2
Net carbs /152.3
Fat /81.2

I did not track my calories today like a moron. No way to be sure how good/bad i did with them. Lots of steps today, pretty busy day
for sure did not stick to my diet restrictions and fell off a little bit on stuff I had eaten today.
Tomorrow will be better in terms of diet and calorie counting.


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
Mostly relied on steps for "cardio" today
Incline 12
16:00 Time
3.0 Avg MPH
114BPM heart rate
Calories Burned 113

Lift/Excercises

Flat Bench Press
Warm up set 115lb x6
Set 1 (PR) 270lb x2
Set 2 225lb x7
Set 3 225lb x6

Concentration curl drop set
50lb x5 40lb x4 30lb x3
40lb x8 30lb x5 20lb x5

Iso tricep pushdown dropset
33lb x7 27.5lb x6 22lb x3
33lb x7 27.5lb x5 22lb x3

Low to high chest fly
Set 1 30lb x9
Set 2 30lb x8

Tomorrow is a full rest but I will do my best to track all my macros.
My consistency on these need to be better and my consistency and willpower when it comes to bs i want to eat needs improvement as well.
Water intake needs to be much higher and I need to find a way to put a little more calories in when it comes to eating in such large deficits.
Looking forward to this next week of training!

 

[AnabolicAndy]

Also need to pay attention to my copy and pasting. Definitely not the right days on the stop. Will start adding in dates instead of how many days i have been doing it. Will be better!

 

[AnabolicAndy]

5/4/2026

Today was a full rest day. No actual exercises but I did track my macros and will record my steps.

Calories- 1952.5/2436.9
Protein- 127.7/274.2
Net Carbs 164.6/152.3
Fat- 84/81.2
Water 96oz

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
-Carbon fire non stim pre workout
-Gorilla Mind energy drink
-Coq 10 100mg
-Fish Oil 2g
-Low dose aspirin 81mg

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

Tried to pull back on the calories today in hopes of making yesterday not hit as hard this coming week.
Might need to rebalance my macros and redo my TDEE. Not too sure if I need to add carbs and remove protein.

Steps -7624

Today was a solid rest day, This coming week will be a great training week. Very much looking forward to it.

I have labs tomorrow and I am going to run a cycle of low dose Tren A if my bloods come back looking decent, 10mg ED. Will likely drop the test to about 200mg if the I start getting sides. Will drop the Anavar as well. This is mostly just me testing the compound out and seeing if its for me or not.
Any advice would be very appreciated for the tren.

 

[AnabolicAndy]

5/4/2026 Same date technically but the last log was yesterday.

Today was a decent push day back to my normal routine may change it up when i start a new cycle.
Had my blood test today, Blood still looked really dark but i feel pretty normal

Steps-12844

Cardio
Cardio was lackluster today, Labs threw off my gym time and I didn't want to sacrifice lifting for cardio. Still got in all my steps today.
Time: 15:00
Avg Speed 3.1
Avg Heart Rate 113
Calories burned 110

Macros
Calories- 2497.5/2436.9
Protein- 212.9/274.2
Net Carbs 150.1/152.3
Fat- 109.2/81.2
Water 108oz

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
-Carbon fire non stim pre workout
-Gorilla Mind energy drink
-Coq 10 100mg
-Fish Oil 2g
-Low dose aspirin 81mg

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
pull day

Smith Machine Bench Press
Set 1 135lb x9
Set 2 225lb x8
Set 3 225lb x6

Shoulder Press Machine
Set 1 120lb x12
Set 2 210lb x9
Set 3 210lb x7

Tricep Pushdown Isolation
Set 1 27.5lb x12
Set 2 27.5lb x9
Set 3 22lb x8

Chest Fly
Set 1 220lb x10
Set 2 220lb x6
Set 3 220lb x7

Tricep Pushdown V bar
Set 1 88lb x9
Set 2 88lb x7
Set 3 88lb x6

Will post my labs when they are given to me tomorrow.
Tomorrow is pull day so I am looking to hit my lats and biceps hard tomorrow.

Meals
Breakfast was a Mortadella sandwich with provolone on keto bread, Likely where all the extra fat came from today. Alongside an apple and a monster and 2 boiled eggs.
Lunch was BLSL chicken thighs and a sweet potato with 2 boiled eggs. Another apple.
Dinner was a protein shake with 2 scoops of cinnamon roll whey protein and 2 cups of high protein milk.

 

[AnabolicAndy]

Bloods! I think they look pretty good. For the labs i gave myself a full week of time since my last injection before i gave blood to get a decent reading of how much its gone up but next week i will be back to my 3x injection for a week

 

[Jbswole40]

Following
Welcome to asf

 

[AnabolicAndy]

5/5/2026

Woke up feeling not super great physically so I passed on the gym, hoping this does not continue into the new day because I do not want to fall behind.
Starting weight was 274
Steps-9347

Cardio
Only cardio i hit today was my steps.


Macros
Calories- 2431.9/2436.9
Protein- 279.1/274.2
Net Carbs 164.6/152.3
Fat- 71.2/81.2
Water 88oz

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
-Carbon fire non stim pre workout
-Gorilla Mind energy drink
-Coq 10 100mg
-Fish Oil 2g
-Low dose aspirin 81mg

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

Meals
Breakfast was 2 servings of greek yogurt with about 60 grams of protein powder
Lunch was 1 Pink lady apple, 2 boiled eggs, Gorilla mind energy drink
Dinner was 16oz Chicken thighs, 13.6 oz sweet potato. 2 eggs and 1 apple.
PM snack was greek yogurt with 65 grams of protein powder.

Will be hitting a pull day tomorrow. Already planning on waking up early and hitting extra cardio to help make up for the day I missed.
Tomorrow I will be adding in a very low dose of Tren A for the next 6-8 weeks. Will go up depending on how I am feeling after a week or two.

 

[AnabolicAndy]

5/7/2026

Starting weight was 273

Steps-12166

Cardio
Time 30 Minutes
Calories Burned 213
Incline 9
Avg Speed 2.7
Avg Heart Rate 111

Macros
Calories- 2555.3/2436.9
Protein- 249.6/274.2
Net Carbs 193.3/152.3
Fat- 84.4/81.2
Water 96oz

Supplements
-Berberine 550mg
-Shilajit Extract 440mg
-Sea moss extract 100mg
-Ginkgo Biloba extract 100mg
-Tongkat Ali extract 60mg
-Ashwaganda extract 60mg
-Maca Root extract 50mg
-Safed Musli extract 50mg
-Panax Ginseng 50mg
-Zinc 20mg
-Black Pepper extract 5mg
-Nattokinase 2000fu
-Carbon fire non stim pre workout
-Gorilla Mind energy drink
-Coq 10 100mg
-Fish Oil 2g

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
-Tren A 10mg Daily. Will titrate up if I respond well to this.

Meals
Breakfast was 2 boiled eggs and a medium sized apple.
Lunch was 14oz of chicken thighs and 14 oz of sweet potato. 2 boiled eggs and a medium sized apple.

Workout Pull day

Preacher Curl Iso
Set 1 82lb x9
Set 2 92lb x8
Set 3 92lb x7

Pronated Barbell Curl
Set 1 45lb x9
Set 2 45lb x8
Set 3 45lb x8

Upright Row
Set 1 95lb x10
Set 2 95lb x9
Set 3 95lb x7

T-Bar Row
Set 1 80lb x12
Set 2 80lb x12
Set 3 80lb x12

Single arm pulldown
Set 1 96lb x15 each
Set 2 96lb x11 each
Set 3 96lb x9 each

Rear Delt Fly
Set 1 35lb x14
Set 2 35lb x12
Set 3 35lb x11

Dumbbell Curl
Set 1 50lb x7
Set 2 50lb x6

Today was a good training day for pulling movements. Will be changing my split in the coming week back to a bro split just to save some time. Find myself not being able to hit the movements I am wanting to just because I am strapped for time. Hoping to set it up as follows.
Monday-Arms
Tuesday-Back
Wednesday-Chest
Thursday-Core
Friday-Legs
Hoping I will be able to shave a little time off my workouts so I can make sure I have time for cardio before my lift.

Macros a little bit off today. Not sure how they were perfect yesterday need to go back into my food log and see what was different.

Will likely remove the chicken thighs and add in chicken breast just for extra protein and less fat. Sweet potatoes will be staying and may add in a small amount of black beans or white rice. Will need to start my overnight oats back up too since those are good carbs and proteins.

Looking forward to tren kicking in. Just pinned it today so I have not really felt much of a difference but we will see in this coming week and next!

Thank you for taking the time to read this! I hope everyone is able to fulfill their goals and keep on the righteous path of self improvement! Looking forward to my weekend lift with @SmallGains88