Jump to content

Ryu's Lean Up Log


Recommended Posts

Never tried HMG, but had success with HCG, after 10 years of trt, still popp'n em out. HCG might have done something strange though because me and my wife are white and my kids all came out half black.....

All joking aside, if you try HMG let us know, im done with kids but know a lot of guys who are trying after years of hormone use (abuse lol), nice log btw, trying to do one myself and was checking out the other logs on here.

  • Like 1
Link to comment
Share on other sites

5 hours ago, CanadianMuscleDad said:

All joking aside, if you try HMG let us know

Will do man. No plans to give it a go yet as I'm still in the early stages of the basic protocol, but if nothing in the next 3-4 months then I will for sure be looking into it. 

  • Like 1
Link to comment
Share on other sites

Just a note about yesterdays intake and training. 

Made some food swaps on the fly including adding a little natty peanut butter into the mix as well as an avocado with a little soy and wasabi. Again, calories are hard to get in on this IF round and seem to be sitting around 1500Cal/Day which is pretty low. Then again, Im pretty fat but I hope I dont bottom out my metabolism any more. I might add in some more fat sources and try to get it up to around 2000Cal/Day.

Hit heavy squats yesterday and with the addition on the N1 pre-workout I dont know why but the tingles from the beta really made me want to push hard....ended up seeing spots and sparkles. Overall a solid workout though with 30min incline treadmill at the end. 

I did step on the scale last night for giggles and came in at 102.4kg, which is odd given it was an night when I should be my heaviest....but will wait to see my AM weigh in and photos come Saturday/Sunday. 





Edited by Ryujiin
Wrong macro pic...
Link to comment
Share on other sites


A good week overall. Keeping the calories above 2K has been tricky but thanks to the wonder thing that is natural peanut butter as well as avocado/soy/wasabi, it has been going much better. Given that my carbs are so low most of the time the extra fat should, in theory, be OK. 

Weight as of the AM: 100.6kg/221.8lbs (so a long way to go still, but I have 4-5 months) 15% here I come lol.

Training has be spot on and I actually feel really good in the gym right now. Not as strong weight wise but I find mentally I'm really pushing for extra reps with balls out much more. Cardio is 20-40min post weights depending on how I feel.  If the weight loss stops ill set the min to 25 and see if it picks up. 

Couple rough progress photos (be gentle) and I also threw in the single bicep for no real reason at all. 







Link to comment
Share on other sites


Weight: 98.6kg / 217.41lbs

Last week was pretty solid in terms of diet and training. I am still finding it hard to hit calorie goals in the 2K range so I guess for now I will be in the 1500-2000K range pretty steadily. Its not a good thing but then not a bad thing. My cheat meal was Saturday and did include about 80g of carbs and a lot of deliciousness. The rate of weight of rate loss is much faster than expected and that is probably not such a good thing as a wall is inevitable. This is the main reason I have been keeping my cardio limited to 20min post weight training most days.  Just so I have some place to go as things slow down.

In the gym, my endurance has been really good.  Really really good actually. Strength is holding.  I wish I had something in my system for a little extra kick but until my wife has a bun in the oven that's a no go. Anyway, dieting down "natural" is not a bad way to go either. Aside from my pre-workout and "fat burner" supplements.  

I have changed my weight training program up, as I have been doing Push/Pull/Legs for a long time and a change is always nice. PPL is my favorite split though by far.

Yesterdays gym session:

Barbell Bench - Medium Grip: 2 warm up sets followed by 4 sets of 8-10.  If I can hit 11, I add weight, but I doubt ill be adding any weight during this time, god knows Ill try though.

Incline DB Press - 3 X 8-10

Decline DB Press - 3 X 10-12

Dips - 4 X Failure (body weight) with a gymnast tuck and the top of each. 

Close Grip Bench - 4 X 8-10

DC Style Cable Chest Stretch 60-120 seconds

DC Style Dumbbell Overhead Triceps Stretch 60 seconds 

I always use maximum control and squeeze on each rep to the best of my ability. 

20min 10 incline/5 speed treadmill.  I was dripping buckets for some reason. 

I will probably update with photos at the end of this week to see if you guys notice any physical change.  

Here is the diet break down from Sunday, post cheat meal day: (foods included round steak, shrimp, scallops, chicken breast, red and yellow peppers, asparagus, mushrooms, avocado, natty peanut butter)




Link to comment
Share on other sites

Just to post outside of the update, I have been having a lot of fun planning my next blast (which wont be until May), but there are a lot of fun looking items that I have been reading about on here that were outside of my scope before. I will post that plan up as soon as I have it all figured out and everything arrives. 

I was considering a 6 week run of some LGD-4033 (10mg Pre-Workout) or RAD140 (20mg Pre-Workout) come February with possibly 50mcg of T3, the T3 being on the radar if my metabolism stalls out and my latest test comes back low.

Would love to hear everyone's thoughts on that as I have not used SARMS much outside of MK677 and Carnadine almost a year ago. 

My concern being that the LGD-4033 solo might not be recommend even though you always ready about people and their wonderful solo SARM experiences lol.  That and of course any negative impact on fertility but then again, February is a couple months out and god I hope she is cooking something in the oven by then. She has been an animal with the fertility APP scheduled hook ups and honestly it kind of takes the fun out of it. Cialis is the win for that btw. 10mg EOD. 

Link to comment
Share on other sites

Got the Xmass gym session in.  Good times. Diet was on par all day as I spent Xmass alone this year. 

Standing Shoulder Press: 4 x 8-10

Seated Bi-lateral DB Press: 3 x 10-12

Single Plate Upright Rows: 3 x 10-12

Squats: 4 x 8-10 + Two Doubles

Single Leg Press: 4 x 10-12 + 1 Burn Out

Walking Lunges: Around the track, bodyweight, until failure. 3 Sets

Deadlifts: 4 x 8-10

Standing Calf Press: 6 X 10-12

Treadmill: 10 Incline, 5 Pace x 25min

You know that feeling when your entire shirt is soaked in sweat except for your faking love handles. FML lol.




Link to comment
Share on other sites


No change in weight to report from this last week. I did have a few extra calories this week but it could also be my body adjusting.

I will be increasing my post lift cardio to 30min per session to see if that helps at all. 

Stats say my BMR is around 2200CAL at my current weight, but its probably not super accurate. Anyway, Im in a deficit so all will be OK.

Training has been good. Still good energy and strength. Fertility treatment is making me a little more moody than usual but nothing that can not be compensated for with a little extra focus. 

Todays session: 

Wide Grip Lat Pull Downs: 2 + 4 x 8-10

Underhand Cable Pulldowns: 3 x 8-10

Straight Arm Pulldowns: 3 x 10-12

Behind the Back Shrugs: 4 x 10-10

Incline DB Curls: 3 x 10-12 + 1 DC Stretch

High Cable Curls: 3 x 10-12

Cable Hammer Curls: 3 x 8-10

Wrist Curls Palms Down: 3 x 10-12

Wrist Curst Palms Up: 3 x 10-12

30min Incline Treadmill, 10 Incline, 4.5 Speed. 

Really looking forward to adding some additional fat loss accessories come March with some goodies from one of the board sponsers. Ill update that when the time comes and I guess it can also serve as a mini review until I run my blast around May which will be some more fun items. 

Some pics, again; AM, depleted, crap lighting. But I want to keep them consistant. Not that I see much change from the start point, but I dont expect to see anything major from Day 1 until I reach about the 10-12 week mark. 15% here I come. 





Link to comment
Share on other sites

Todays gym session:

Barbell Bench: 2 + 4 x 6-8

Incline DB Press: 3 x 10-12 + DC Stretch 60 seconds

Decline DB Press: 3 x 10-12 (unilateral) 

Dips: 4 x BW failure

Close Grip Bench: 4 x 10-12

Hip Raise: 3 x 10-12

Treadmill: 30min, 8 incline, 4.5 speed (I will increase the incline next week vs. adding time)

Strength and focus are good. Solid contractions. Good energy. Only odd note is I find during cardio, some sessions I am dripping wet, others even with the same specs, almost nothing. Hydration is the same so, not sure about that one yet. 

Onward we go. 

Link to comment
Share on other sites

Hit a 7 point calliper test today and it has me coming in at 19.87%...seems way off. 

I would put me up more in the 25% range from my photos. That said I’m sure the test was not done that well. Ah well. 

Lets get it done in 2020. 14-15% or bust lol. 

Link to comment
Share on other sites

Quick update. 

Weight: 98.0kg / 216.09lbs

Not a huge move on the scale but I do look a little better in the mirror, maybe, I think.  Anyway, with New Years in the mix, keeping the diet tight was a little tricky but was around 95% successful. Going to bump up LISS to 35 min this week post workout to see how it goes. Always followed up by about 10-15min of static stretching. I find that really helps with mobility and just general feeling of well being. Getting old and such. 

May 10 is my target date to hit 15% and really hoping I can get there. 

In theory I need to drop at least about 20lbs / 9kg. Give or take. 

Link to comment
Share on other sites

Just random note.

I hit the scale this morning because, well, yolo - 100.03kg.

Im guessing this is due to me adding in some extra carbs this week, hopefully; as I have been looking pretty full and veiny in the gym. Yes, my fat ass has visible veins.

I have actually had an increase not in strength, but in intensity. Either from the carbs or from being traumatized by GD into always hearing "Train how hard? Harder than last time.."

Ill update pics this weekend and hopefully there will be some notable changes vs. day 1. 

Honestly, hell or high water, as much as I want to put some extra "supplements" into the mix and start putting on size and strength, I wont until my BF is at least 15% or sub. 

I do however have some Clen, LGD and T3 on standby should I hit a hard plateau beyond the 60min LISS post workout improvements. Current at 35min, going to 40min next week. 

For that, I would start with the clen low around 20mcg titrating up +20mcg every 2 weeks to peak at 8 weeks and then drop it. T3 may or may not be added along with the LGD (because I worry about T3 eating me alive) about 2 or 3 weeks into the clen with again, a small titrate up from 20-25mcg but not exceeding 50mcg. I need to pick up a good thermometer to track my Am temp to look for a drop in metabolism.  I cant run test or anything until post wife knock up, as I dont want any form of "hard shutdown" and the data I have read about LGD is that it is pretty gentle on that side of things at around 10mg/day.  Thoughts from the NL big dogs?

If I do end up adding the above in, Ill drop a review of the goods into this log. But the fun review will be much later when I can start to run a "welcome back" pre-trt blast.

Anyway, back to poking this sexy avocado. 

Link to comment
Share on other sites

Not much of an update this round. Weight plateau near the end of the week, so I am upping the LISS to 40min from 35. No calorie modifications until I hit 60min cardio as a requirement to see progress. 

Some updated pics, and while I dont really see much of a change from the start to now, it has not been that long and Im not sponsored by Muscle Tech lol.





Link to comment
Share on other sites

Todays workout:

Wide Grip Lat Pulldown 2 + 4 x 8-10

Wide Grip Behind The Neck Pulldown 3 x 10-12

Rope Straight Arm Pulldown 3 X 10-12

Dumbbell Shrug 4 x 8-10

Standing Barbell Curl 2 + 3 x 8-10 + 1 Cheat Curl Set

Incline Dumbbell Curl 3 x 10-12

Hammer Curls 3 X 8-10

Wrist Curls - Palms Down 3 x 10-12

Gymnastic Tucks 3 x Bodyweight Failure 

LISS x 40min (8 incline, 4.5 speed)


Todays food:

Meal 1: 2 scoops whey + 10g fiber, 1 TBSP natural PB, 4oz steamed ribs, 3 cups mixed greens (spinach, broccoli, and something else I cant spell) 

Meal 2: 8oz backed chicken breast, 1 avocado (w/ soy and wasabi) 

Intra-workout: 8g EAA

Meal 3: Post workout 1.5 scoops whey

Meal 4: 200g shrimp in a stir fry with asparagus, yellow and red peppers, garlic. No sauce. 

Meal 5: 3 eggs, salt/pepper


Energy and strength is good. I did manage to tweak my neck and right rotator somehow during the night...life. 



Link to comment
Share on other sites

Good job man, you're coming along 

T3 will not eat you alive 

Taper up and taper down 

You'll feel next to no sides, doesn't mean it isn't working 

I'm not a big fan of sarms, I am more of a peptide+hgh guy 

If you're ever looking for a fat loss cycle with peptides, I can definitely help 

But rad is known to shut people down, as does lgd at higher dosages 

  • Like 1
Link to comment
Share on other sites

I run lgd all the time and I actually really like it. Get close to results as I would of a light blast of say test e at 2-400 mg per week obviously without the good feeling of being on test. But I get good gains and strength goes up. But in my opinion lgd has worked well for me. I take 10mg on training days in the am and 5 on off days. Run for about 10 weeks. I wouldn’t waste it and run it with test though as you won’t see anything different. 

  • Like 1
Link to comment
Share on other sites

13 hours ago, NorthernLifters said:

If you're ever looking for a fat loss cycle with peptides, I can definitely help 

Thanks man. If the LGD/Clen/T3 dont get me into my 15% range I will be hitting you up for some knowledge for sure. 

1 hour ago, ElectricRocker said:

 I take 10mg on training days in the am and 5 on off days. Run for about 10 weeks. I wouldn’t waste it and run it with test though as you won’t see anything different. 

Its my first go with SARMS so I figured Id try it solo to see what it does. I as also thinking 10mg ED in the AM for about 8 weeks. Will be interesting to see the effects when I start logging them. 

Link to comment
Share on other sites

Quick Update (I know, I dont do the badass daily updates, just random weekly ones)


Barbell Shoulder Press: 2 + 4 x 8-10

Dumbbell Shoulder Press (Unilateral) 3 x 10-12

Upright Rows (DB) 3 x 10-12

Squats: 2 + 4 x 8-10 + DC Stretch

Deadlift: 2 + 3 x 8-10

Leg Press: 3 X 10-12

Standing Calf Raise: 4 x 10-12 + DC Stretch 

Liss: 40min 8 incline / 4.5 speed


Meal 1: 2 scoops whey, 5g fiber, 3 cups mixed greens, 1 cup tofu, 1 TBSP N-Peanut Butter

Meal 2: 8oz Chicken Breast, 1 avocado 

Pre-workout + Intra Workout EAA

Post workout: 1.5 scoops whey

Meal 3: 200g shrimp, mixed veg stir fry (Coconut Oil), 1 TBSP N-Peanut Butter

Meal 4: 3 small-medium eggs (I was starving)

Here is a shot of my SF to display my culinary skills, lmao. 




Link to comment
Share on other sites

Micro Update:

Should is store sore so not sure what I did, but I have been avoiding any heavy stresser exercises or going lighter with it. 

Weight this AM was a surprise as I checked in at 97.7kg or 215.4lbs so it seems after my off center spike in weight with the addition of some extra calories I have dropped back down to around my January 8 update number. I do think I am leaner though, but I am getting old any my eyes could be getting bad lol.

Im off on holidays next week and traveling with zero access to a gym, so there will be some interim calisthenics while keeping diet under control. Of course, 1 week after I get back from holidays I have a 2 week work trip which means lots of hotel gym time + Filet Mignon or Salmon vs. beer and burgers. On the bright side, I can expense it. See if I can hit some local stores as well and try to get some powered sample packs or RTD's just to supplement. Jerky of course is there if I can find a low sugar mid/low sodium one.

Will continue to avoid beer over this stretch and if I do end up having a drink with clients it will be one or two at most, and probably a nice single malt. 

Cardio is currently set at 40min and will stay there until after I get back from the work trip.  I will get back into a solid groove and then at that point I will be logging about 8 weeks of extra supplements I picked up from BT (not sponsored @BodyTechPharma) lol. Jokes. 

Items Ill be logging for this portion are:

BT Clen, BT LGD and NP Liquid T3 via BT.  I would prefer tabs for the T3, but such is life and feedback on the NP liquid has been good.  I will log daily doses/timing etc. 

I will update my progress photos (during my biz trip to show different lighting) as well as a standard shit lighting pic to match the rest as soon as I get back from the trip and as my mini reset point. 

Really looking forward to getting this fat off, knocking up the wife and then transition into nice lean bulk with some more interesting supplements that I will also log here.  

Link to comment
Share on other sites

On 1/23/2020 at 11:24 PM, NorthernLifters said:

I support logs and people who are dedicated to change and help the public,ill pay for it myself if needed but i doubt it will come to that

No worries NL. I dont think my log warrants that kind of attention yet as Im only planning on using as minimal supplements per my last post as I can to get my body fat under control. 

Once I get it down to a level that I feel is low enough to justify trying to put on some muscle, then that might be a good time to try some more fun things. Although with that and the above said, I have most goodies in hand already and I have no issue offering an honest review of items in this log for the knowledge of others.

I do want to apologize to everyone for the lack of updates over the next week or so, as I am on my PRC work rotation as some of you know and with the Corona virus issue, pretty much everyone is on a travel lock down and most public avenues are closed, so i dont have access to a gym.  Hitting a lot of body weight and kettle bell/band work to keep things even. Im sure my next weight update will be in the same ballpark as my last one, or at least I hope. 

Ill try to get an update in mid next week.  Again, I apologize for the lack of updates at this point. 

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.

Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


  • Create New...

Important Information