TheH’s One Year Transformation Log

[TheH0517]

Alright guys, this is something I’ve been looking forward to starting. I just finished my cut of 2019 and I want to bring y’all on my journey for 2020.

I will be keeping a very detailed log of where I’m at, where I’m headed, and progress throughout. This will include diet, training, supplementation, progress pics, bloodwork, and whatever else correlates with this program.

As mentioned, I just finished my cut and will recover for a couple weeks and take 1 week off from the gym and cardio followed by 1-2 weeks of cardio a few days a week. Picking up weights will depend on how I’m feeling as I’m using this time to rehab some aches and pains.

I weighed in at 195.7lbs fasted and I’m around 8-9% bf. As of today, I’m slowly adding carbs back in as I was carbless the last week and very low for a few weeks before that. I will continue adding and aim to be over 3,000 calories by the time my bulk begins mid-January. This will depend on the mirror and scale. I look to gain ~1lb per week (after this initial glycogen storage)

Here is my current physique:

 

[TheH0517]

Here is my current diet:

Meal 1:
2 Eggs
8oz Egg Whites
40g Oats
100g Blueberries
Cinnamon

Meal 2:
7oz Chicken Breast
Veggies
1oz Walnuts

Meal 3:
7oz 99/1 Ground Turkey
125g Brown Rice
Veggies

Meal 4:
7oz Chicken Breast
125g Brown Rice
Veggies

Meal 5:
7oz Chicken Breast
125g Brown Rice
Veggies

Meal 6:
50g Protein Blend
8oz Almond Milk

 

[TheH0517]

Here are my supplements:

Test E: 150mg/week
BPC157: 250mcg 2x/day
TB500: 2.5mg 2x/week
25mg Aromasin EOD
30mg Raloxifene EOD

Fish Oil
Digestive Enzymes
Multivitamin
Vitamin D3
Vitamin C
Kidney/Liver/Heart Support
5-HTP
Greens Drink
Gelatin

 

[Logan44551]

Subbed, I'm not familiar with the peptides you are taking. That seems like a lot of arnosin and ralox for such a small dose of test, is there a reason for that?

 

[B Ware]

Subbed! Looking forward to following your progress.

 

[TheH0517]

Subbed, I'm not familiar with the peptides you are taking. That seems like a lot of arnosin and ralox for such a small dose of test, is there a reason for that?

The peptides are supposed to help with inflammation and aid in recovery. I hear mixed reviews and have never used it. I looked into PRP for my left knee and shoulder, but it’s too pricey at the moment so I’m going to see how rest and peptides help. I’ll also be getting deep tissue work a few times over the next couple weeks.

It seems high to me too. For whatever reason, I’ve aromatized heavily the last 6 months. I’ll be running bloods next week to see where E2 is sitting. I tried taking it less frequently and my nipples starting hurting again so I started back at EOD. At 500mg I have to take it daily.

 

[Artifex]

I am subbed . . . Following how those peptides are help you out ( since I have some issues with my shoulder and knee )

 

[Waduhek]

I'm not a "bf expert", but are you sure that's 8-9%?

 

[TheH0517]

I'm not a "bf expert", but are you sure that's 8-9%?

What would you say?

 

[Cityofgrit]

Subbed! Excited to see your progress!

 

[jJjburton]

I'm not a "bf expert", but are you sure that's 8-9%?

12-15 percent

 

[TheH0517]

12-15 percent

Hmm.. it sounds high, but I never actually check it or even use a scale. I usually use the mirror and adjust based on how I’m looking.

I’m going to get an actual fat test done (although not completely accurate) to get a better idea

 

[MindlessWork]

You got this @TheH0517 and good luck reaching your goals!

 

[TheH0517]

You got this @TheH0517 and good luck reaching your goals!

Thank you sir, it’s gonna be a fun ride!

 

[johntt44]

Here are my supplements:

Test E: 150mg/week
BPC157: 250mcg 2x/day
TB500: 2.5mg 2x/week
25mg Aromasin EOD
30mg Raloxifene EOD

Fish Oil
Digestive Enzymes
Multivitamin
Vitamin D3
Vitamin C
Kidney/Liver/Heart Support
5-HTP
Greens Drink
Gelatin

The ai and serm seem like a lot for 150mg test a wk. I was taking 12.5mg aromasin a week with 250 test and my e2 was around 10 everytime. I stopped taking the ai and it's in low 20s now which is good. Did you come to this ai protocol through bloodwork?

 

[Waduhek]

Hmm.. it sounds high, but I never actually check it or even use a scale. I usually use the mirror and adjust based on how I’m looking.

I’m going to get an actual fat test done (although not completely accurate) to get a better idea

The mirror is in fact the best way to estimate the bf imo, machines use different methods and you can get completely different results from one or another. Anyway from what I can see I highly doubt you're single digit bf

 

[TheH0517]

The ai and serm seem like a lot for 150mg test a wk. I was taking 12.5mg aromasin a week with 250 test and my e2 was around 10 everytime. I stopped taking the ai and it's in low 20s now which is good. Did you come to this ai protocol through bloodwork?

The initial 25mg ED was because of bloodwork. My dose on my cruise is because of symptoms, but I will verify next week where I’m at.

 

[TheH0517]

The mirror is in fact the best way to estimate the bf imo, machines use different methods and you can get completely different results from one or another. Anyway from what I can see I highly doubt you're single digit bf

And that’s good to know. I’m definitely happy with how I look and plan to come in even leaner this next year.

 

[johntt44]

And that’s good to know. I’m definitely happy with how I look and plan to come in even leaner this next year.

You're doing great!

 

[TheH0517]

You're doing great!

Thanks brother!