Ryu's Lean Up Log

Just a random update to go over yesterday for log notes;

Diet:

5:30am - 500mg curcumin, 3g astragalus, 12.5mg cialis, 1g vitamin C, 1 baby aspirin, 500mg niacin 

8:30am - 1L iced black coffee, 1 serving joint support blend (glucosamine, chondroitin, MSM), 12.5mg aromasin 

11:30am - 2 servings whey, 1 scoop psyllium husk, 1 scoop inulin, 3 caps multi-v, 3 caps fish oil, 200mg Q10, 5000iu VD, 100g pork, 100g rice (I could not help myself but normally this would not be eaten), 400g mixed stir fry vegetables

12:30am - 1/2 serving ANS Prophecy + 1L water and 2 giant ice cubes  

2:00pm - 100g chicken breast, 1 white wrap, 50g kimchi (on the side), yellow mustard, 1 serving whey, 1 scoop psyllium husk, 1 scoop chia seeds

4:00pm - 150g chicken breast, 1 white wrap, 50g kimchi (on the side) yellow mustard, 1 cap calcium/mag 

5:00pm - 1/2 serving ANS Prophecy + 1L water and 2 giant ice cubes  

7:00pm (Post Workout) - 1 serving whey

8:00pm - 100g shirmp, 200g mixed veg salad, 1/4 grapefruit 

11:00pm - 50mg clomid, 500mg IP6

Training: (Push)

Leg press (50kg added) x 100 + 60 second DC stretch 

Hammer Strength chest press - 6 sets, 2 working. 

Seating DB shoulder press - 6 sets, 3 working

HS chest fly - 6 sets, 3 working + 1 drop set and forced negative 

Single arm cable pushdown - 5 sets, 3 working + 1 drop set

DB lateral raises - 6 sets, 2 working sets

20 min treadmill - 5 speed, 6 incline 

10min stretching and posing (for giggles except for the vacuum work)

Notes: oddly good pump in the gym, clomid dreams in effect plus dripping wet full heat flush from the cardio...fun.

My yohimbine hcl has not arrived yet, but when it does i will be dosing in all at once in the AM, around 15g (titrating up from 5) to see if that helps not only with dropping more weight, but also with libido which is dipping. 

I'm also looking into getting some Telmisartan to does around 80-120mg, but undecided. I might grab some and save it for my eventual and hopeful recomp finisher blast that I am still planning out. 

No real movement on the scale. That's about it for now. 

 
Side note:

Yohimbine HCL came in today, so I am looking forward to seeing if that does anything in helping drop more fat as I dont really see much improvement from the pics vs. last month. 

I will be starting it Sunday or Monday Am at 5mg and adding 2.5mg each day until I hit 15mg.  I was going to just smash 15 out of the gate, but I don't want to end up twitching on the floor as I am not sure how I will react to a dose that high. 

Will let you guys know. 

101kg flat today. Based on the above pics, I would say I have another 10kg to go....sadly. 

Upping the cardio level to 6.5 incline but keeping the 5 speed and 20min schedule. Slow and steady I guess. 

No diet edits. 

Clomid dreams and some slight emotion side effects but nothing too bad. If I can hold my muscle and keep dropping a little fat while running Clomid, I will be pretty happy. 

As always, advice is welcome and appreciated. 

 
100.1 kg this AM. 

7.5mg yohimbine HCL tested and feeling OK so I will go to 10mg tomorrow. 

I have talked to a few people who say once they hit 15+ things start to get a little dicey. 

Pull workout tonight.  Diet has been on point so far but there was some excessive carbs over the weekend that should make for an interesting pump today. 

That's it for now. Closer and closer to 15%. 

 
10mg, no issues. 12.5 tomorrow AM. 

Feeling good and the boys are a little swollen, or its placebo. Still rolling 50mg clomid pre-bed and 12.5mg aromasin mon/wed/fri. 

Diet on point per above. Cardio modified to 6.5/5.0 and the sweat is really rolling now.  Still moving decent iron with good pumps. 

 
15mg and I am going to hold here. A little shaky but not bad and I don't want to push it past that. 

I have stayed off the scale since the last check in as I am hoping for a pleasant surprise next check in if I am below 100kg.

I figured 15% would hit around 92kg or so and that is still the goal for now. 

Sex drive is about half of what it was on TRT, but its still there. Bloods next month along with a full physical and probably a sperm analysis.  

 
Nano-update:

No change in weight from the last check point as I am still sitting around 100.1kg...ish.

I was curious so I weighed in Saturday AM depleted at 100.3kg and then 104.6kg Sunday night after a re-feed/cheat day. 

4kg or just shy of 9lbs in a day lol. Good times. I did sneak a leg workout in Sunday and I had my normal push day last night.  Pretty nice pumps from the re-feed but my loose skin felt a little more full, hopefully just being fluid. 

Everything back on track and still holding the yohimbine at 15mg AM fasted. Aside from black ice coffee I am staying completely fasted until meal one which drops around 11:30am. 

Cardio has been adjust to 20min at a 7 incline and 5 pace. I would increase the time but at 20min post weights I am already at my gym time allotment limit (wife induced) 

Pretty bad gas this last week as well. Like huge sulfur gas...making me fun to be around. Secretly spraying febreeze at my desk when I cant hold it or take a walk to the restroom lol. 

Its been 2 weeks now on clomid at 50mg ED so my test levels should start to hopefully rebound a little as Im sure it being what I imagine is bottomed out is not helping with the fat loss endeavor. 

Still hoping to reach my bodyfat % goal by early January and then move forward from there. 

 
Micro-update:

Again, no change in weight from the last check point as I am still sitting around 100kg give or take. 

I'm reluctant to drop anything from my diet at this point as my cals are pretty low as is and sacrificing any protein might be a big nono.  If anything, I might need to consider upping my cals a little bit.  

Only dietary change will be a change to my last meal to 3 whole egg omlet with leafy greens, tomato and onion vs. meat and rice. 

Cardio has been modified to 7.5 incline, 5 speed, 20min. 

Yohimbine HCL fasted at 20mg. 

Clomid still going at 50mg ED taken before bed. 

I feel like I might be spinning my wheels at this point, but given I am basically on PCT/Fertility recovery I guess if I am not losing muscle or gaining fat, then everything will be OK in the end game scenario. 

That is about it for now. 

 
Just a side not about my new found dinner omelets. One of the reasons I am adding whole eggs back into my diet aside from the usual health benefits they carry, is that given my t-levels should be starting to rebound now; a little extra dietary cholesterol (in theory) will help with that. 

Just a random FYI. 

 
  • Like
Reactions: a_ahmed
Nano-update;

98.9kg this AM.  So thats a nice drop from a few small changes last week. Slow and steady etc...

Still running 20mg AM yohimbine HCL fasted (until the bottles run out) with my health stack stuff (NAC, Curcumin, Astragalaus, etc) and I dont know if its helping, but its good to try new things. 

Clomid still 50mg before bed and all AI has been pulled. Feeling pretty good and energy is creeping back up. 

No mods to training this week except for upping the treadmill to 8.0 incline w/ 5.0 speed for 20min.  

Diet still looks the same:

Meal 1: 11:30am

2 scoops Whey, 1 scoop Psyllium, 1 scoop Inulin, K2/VD, Multi, Fish Oil, 300-400g veggies, 50g meat or tofu....

Meal 2: 2:00pm

150g chicken breast, 1 wrap, yellow mustard, 50-100g kimchi, Fish Oil

Meal 3: 4:30pm

Repeat meal 2 but no fish oil

Pre-workout: ASN Prophecy and a calcium/mag tab

Post-workout: 1.5 scoops Whey

Meal 4: 8:00pm

200-300g veggies, 100g meat (unspecific), 50-100g rice, 1g VC, 400IU VE

Updated pics this weekend. In theory. 

 
Breakdown of the above give or take.  Targeting 1800 to 2000 cal. (low I know)

Not this is a "Push Day" count. Pull days tend to be about the same however "Legs Day" I will up the carbs by 50-75g.

20201123145523.jpg

20201123145536.jpg

 
Progress photo update: 98.4kg first thing in the  morning when taken. So just around 1lbs down for the week, and 2kg or 4ish lbs for the month...kinda frustrating to be honest. 

Loose skin is starting to tighten up, so that is nice. Can definitely tell Im pretty flat due to the lack of androgens floating around in my system this last month thought.  Anyway, be gentle...or not.  Im still sitting around >20% I think, so that is pretty frustrating. 

Shower door cut my tri off in the pic...

20201130092137.jpg

20201130092154.jpg

20201130092201.jpg

 
Also note, its cold here now so it was about 5C in my bathroom when these were taken.  Also a new phone so camera will be a little different. 

Really cant wait until I can add some test back into my system as I'm probably sitting around the bottom of the range right now. 

 
I just realized its been a friggin year since I started this. I mean, 2020 can fuk itself, but it is what it is. 

Here is a side by side of 1 years half assed progress. I mean, its no celebrity transformation and I have "reasons" but still. 

Covid, 2 times having to come off TRT, loss of the first pregnancy, etc...life. 

1 Year Progress.JPG

 
  • Like
Reactions: Barry Morewood
Not much to update on, but just want to make the following notes;

Cardio has been changed to 8.5 incline, 5 speed for 20min vs last week. Always post lifting. 

No changes in diet.  Just trying to keep it clean and avoid any snacking or drinking. 

Training is starting to feel better as well as mood. Added a modified sissy squat to my one legs day routine (using a landmine and reverse stance).

Considering adding some raloxifene at 60mg ED for 10 days then EOD (I would prefer 30mg ED, but its caps, not tabs) for the balance to see if I can reduce my moobs a little. Figured its worth a try while being off cycle/off trt.  I have never tried it before, so why not. Its good to try new things. Ill keep supplementing with D3/K2 and calcium to help with the sides. 

Still running the 20mg yohimbine HCL in the AM faster until I run out. 

Thats about it. 

 
Also, after running this log for a year, just wanted to send a shout out and thank you to everyone who has been commenting and trying to help me out along the way. 

I greatly appreciate it, even though I am still a fat ass lol. 

 
Nano-update:

Cardio has been upped to 25min post weights. 

Current Diet:

12:00pm - 2 scoops whey, 1 scoop psyllium, 2 EFA, 2 cups mixed veggies (random)

2:00pm - 150g grilled chicken on 1 white wrap w.tabasco

4:30pm - 150g grilled chicken on 1 white wrap w.tabasco (2 wraps on leg day)

7:00pm - 1 scoop whey, 1 scoop inulin (post workout)

8:00pm - 2 cups mixed veggies, 100g meat (beef, chicken or fish), 100g rice (if I am feeling the need)

Notes:

Raloxifene has been started, Yohimbine lowered to 10mg, Clomid lowered to 10mg (pre-bed)

Lots of flappy skin and I started watching the Mandalorian...

That is all she wrote for now. 

 
Nano-update:

Weight: 100.3kg, which means weight has actually gone up. So...FML. 

On the bright side, I almost have my wife on board to actually support me in getting leaner.  Until now she has been very against me controlling my diet and supplements which has made sticking to my diet on weekends very difficult. 

Cardio has been upped to 30min post weights.  Started watching the Mandalorian to get me through it. 

Current Diet: No changes from last week. 

Notes:  No changes from last week, however I will be dropping the raloxifene to EOD as of this coming Thursday. 

Mood: Frustrated. I see guys dropping 1% bodyfat a week, I would be happy with 1% a month at this point. I feel like the last 12 months I have maybe, maybe dropped 5%. If I could guess, I would say I am still sitting around 25% and 15% feels a little out of reach at the moment. (let alone 10-12%)

I might try and grab a few photos in the lockeroom tonight post workout with better goon lighting for a different perspective. 

 
Nothing much to update on from last week. Still sitting around 100kg flat.

Not sure where to go from here given my sup-par hormone levels and high (in theory) calorie deficit. 

I would really like to jump on an aggressive plan in hopes to get my weight down it 85-88kg by mid-Feb, but that is a lot of weight to drop in a short time and given the above, I would have to go pretty low cal and Im sure I would end up dropping a lot of what little muscle I have. 

Ah man, frustrating lol.  I miss TRT. Hopefully I stay on track for March 1. 

 
Decided to shift to a tighter IF feeding window to see what happens.  

Today looked like;

9AM: 1 tbsp ACV, 1/2 lemon in water

10AM: 650ml coffee (black, w/ice)

1PM: 1 monster ultra (350ml)

2PM: 1 serving whey, 1 serving fiber, 150g chicken breast, 1 wrap, tobasco 

4PM: 150g chicken breast, 1 wrap, tobasco 

Post-workout: 1 serving whey

8PM: 150g salmon, 100g rice

It is what it is. 

Still running Legs, Push, Pull Mon-Fri (weekends off aside from cardio)

Primary cardio is 30min on the treadmill post weights, 8 incline, 5 speed

 
You must log in or register to reply here.
Top Bottom
Back