Weight: 189.4 lbs (Already down ~0.8 from day 1)
Waist: 32”
Sleep: Average 7.5 hrs a night
HRV: 87
Resting HR: 56 bpm
Week 1 is in the books! I’m pleased that I’m making the weights move well already feeling stronger from the Tbol. My recovery after each session feels quick, and my CNS hasn’t pushed back against the stress. But today’s post isn’t about the gym, I’ll sit and write a full update on that next week.
Today is about the kitchen because the main drug that fules anabolism is FOOD! The steroids and training only set the stage because it is what you eat that builds the muscle or fat.
My baseline macros target for week 1:
- Calories: ~2,900
- Protein: 230–240g
- Carbs: 275–325g (cycled up to the higher calories on heavy training days)
- Fats: 70–80g
This isn’t a cut or a bulk, it’s a performance recomposition. That means I run a slight deficit on those rest days, and maintenance or slight surplus on training days, along with precision tracking all throughout.
How I utilize nutrient timing and partitioning:
I’m using strategic timing to maximize my nutrient utilization and keep the insulin sensitivity tight:
For pre-workout shake I mix (90 min prior to training):
45–50g complex carbohydrates like cream of rice + banana 30g whey protein isolate. This mix fuels the training session without spiking insulin too early.
For my post-workout (within 20 min of leaving the gym):
40g whey isolate + 10g EAA + 5g creatine monohydrate. This feeding provides that immediate protein for my muscles along with the recovery of the aminos. No carb slammed in here, I’m saving that for the real food.
Post-workout meal (1 hr after drinking my shake):
Lean meat I like chicken or ground bison best, white rice, and cooked spinach or asparagus.
Final Meal (right before bed):
6 whole eggs + zucchini + 1 tbsp almond butter
MK-677 before bed encourages deep sleep without sugar spikes.
I’m eating to fuel my body for training, not training to justify eating. The goal is to optimize nutrient partitioning, avoid inflammation, and provide the needed protein to build lean tissue while burning fat down. So far, it’s working the way I planned. Every day I’m feeling lighter and tighter. Pumps are starting to get harder as the steroids begin building up levels, not puffy just . Energy is stable all through the day and digestion is quiet, that lets me know this diet is sitting well on my system.
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