Old Man Logan's Weapon X Project

[OldManLogan]

So. 53. Got this far from being a super fat alcoholic dumpster fire to 7 years ago to now. I feel like I've hit my genetic limit. So, next steps.
Bio facts: 5'8" 191# 10.5% BF

Goal- gain 5-10 pounds of lean muscle by the end of 2025, while staying under 14% Body fat - but with longevity in mind. Been all natural until 8 weeks ago, now on TRT, 125 mg/wk, 3 IUs GH daily. No coaching other than what I've learned asking people and watching videos on YouTube, podcasts and reading here. Pictures to show progress from start till now.

Parameters: Trying to keep it simple, easy to manage and monitor, with minimal AAS assistance and few variables. So, so far, simply 125 mg a week test C, and 3 IU's daily GH.
Issues/Challenges: Prediabetic since 20 +years ago (fasting blood glucose around 105 or so) prescribed metformin 500 mg X2 day. Lost a kidney due to gunshot trauma at age 17, but kidney renal function is normal (60+ GFR)- but I always keep a close eye on it.
Training: Usually 3-4 Sessions a week, 3 full body, 1 for any lagging issues. Daily fasted cardio 25-30 MInutes bike Zone 2, walk 2-3 miles daily.

Thoughts: See how far I can get with training and progressive overload now with TRT and GH- reevakuate in 2 months, then might consider 1st AAS (Anavar or Primo, maybe from what I've read? I am still learning about cycing and sides, and would consider anything simple to follow and monitor, with lesser sides. I also have read about blood/liver toxicity from AAS, but I need to learn kidney impact before deciding /when if adding AAS).

Let's see what happens. Open to any suggestions.

 

[OldManLogan]

 

[scmtnboy]

You literally have years of potential progress to unlock with just the addition of TRT. I’m not saying you should wait years but with your age and wanting to consider longevity I’d really stick where your at until you really feel like you plateau. Really lock in diet, training intensity and sleep/recovery. Same principal as a young kid nowhere near his genetic potential. The more you gain with TRT the less you can take and the better it will work when you do decide to bump things up.

 

[OldManLogan]

You literally have years of potential progress to unlock with just the addition of TRT. I’m not saying you should wait years but with your age and wanting to consider longevity I’d really stick where your at until you really feel like you plateau. Really lock in diet, training intensity and sleep/recovery. Same principal as a young kid nowhere near his genetic potential. The more you gain with TRT the less you can take and the better it will work when you do decide to bump things up.

This is exactly the info I need. If that’s the case- awesome! I’ll stick to that an GH for the longevity/anti aging/ recovery benefits. Sounds like no need for additional AAS.

Like I said, risk averse and longevity in mind. I will say this- diet and training are 100% locked in- now I just have to see what the next few months on TRT allow me to develop. Hitting the plateau is what got me in TRT in the first place (plus the low T symptoms).

 

[OldManLogan]

More info for logging purposes- nutrition is 190g protein daily, I do have some other macro variability ( tend to consume more carbs in training days, but always make sure to have some good fats in there).

Maintenance currently at 2700 kcal, but in a slight bulk now, bumped by 300 to 3K.

Working from home allows for solid protein prep, usually do IF from 1-9 pm.

Sleep solid 7-8 hours nightly. GH first thing in the am fasted, 3 IUs. Test once a week 125 mg Test -C. I use a concierge service as I’m a busy IT professional and parent.

 

[b-boy]

More info for logging purposes- nutrition is 190g protein daily, I do have some other macro variability ( tend to consume more carbs in training days, but always make sure to have some good fats in there).

Maintenance currently at 2700 kcal, but in a slight bulk now, bumped by 300 to 3K.

Working from home allows for solid protein prep, usually do IF from 1-9 pm.

Sleep solid 7-8 hours nightly. GH first thing in the am fasted, 3 IUs. Test once a week 125 mg Test -C. I use a concierge service as I’m a busy IT professional and parent.

If I was serious about maximizing my physique with the least amount of AAS stress the first thing I would do is ditch the IF. The chubby version of you in that pick above would be just fine with IF, the leaner jacked you should ditch it IMHO.
Just a thought!

 

[OldManLogan]

If I was serious about maximizing my physique with the least amount of AAS stress the first thing I would do is ditch the IF. The chubby version of you in that pick above would be just fine with IF, the leaner jacked you should ditch it IMHO.
Just a thought!

Oh, I do IF only to control my intake, not really for cutting- it allows me to be more structured and eat larger meals in one sitting. I like to eat!

 

[b-boy]

Oh, I do IF only to control my intake, not really for cutting- it allows me to be more structured and eat larger meals in one sitting. I like to eat!

"If I was serious about MAXIMIZING my physique"

^^ this was my point ^^

 

[OldManLogan]

"If I was serious about MAXIMIZING my physique"

^^ this was my point ^^

Thanks for the advice, sir- btw, I am reading through your log to learn more, amazing info. Any advice on the mental game with being comfortable in a bulk? That is one thing i definitely struggle a little bit with- since i used to be super fat, bulking always seems a bit mentally challenging. Any advice on that? What bulk/cut cycle do you think would work in my case, or what has worked for you? There are literally so many different approaches I've read on this board, it's really overwhelming.

Just a simple 300 cal lean bulk for 4-6 weeks, 2 week cut? Considering my only enhancement is TRT and 3 IUs GH? I'll take any advice, sir.

 

[traininsane11]

Thanks for the advice, sir- btw, I am reading through your log to learn more, amazing info. Any advice on the mental game with being comfortable in a bulk? That is one thing i definitely struggle a little bit with- since i used to be super fat, bulking always seems a bit mentally challenging. Any advice on that? What bulk/cut cycle do you think would work in my case, or what has worked for you? There are literally so many different approaches I've read on this board, it's really overwhelming.

Just a simple 300 cal lean bulk for 4-6 weeks, 2 week cut? Considering my only enhancement is TRT and 3 IUs GH? I'll take any advice, sir.

I realise you’re not asking me so feel free to ignore but IMO being in a surplus for 4-6 weeks then a 2 week deficit is gonna get you absolutely nowhere like even the most genetically gifted juiced to the gills guys would struggle to ever make progress doing that.


Somewhere between 16-24 weeks is probably a good timeframe to actually gain any real muscle and then all depends how lean you stayed for a timeframe to get back to a good bodyfat composition to repeat the process

 

[OldManLogan]

I realise you’re not asking me so feel free to ignore but IMO being in a surplus for 4-6 weeks then a 2 week deficit is gonna get you absolutely nowhere like even the most genetically gifted juiced to the gills guys would struggle to ever make progress doing that.


Somewhere between 16-24 weeks is probably a good timeframe to actually gain any real muscle and then all depends how lean you stayed for a timeframe to get back to a good bodyfat composition to repeat the process

Thank you!!! I really appreciate all advice from subject matter experts- I am here to learn and grow.

So let's talk about that more- 16-24 week bulk, Im around 10% BF- what does that look like? 300 calorie surplus enough (remember, TRT only, no gear)- how much BF would you recommend before the end of that cycle ? Do I let myself be OK with say, 15% BF..?

 

[traininsane11]

Thank you!!! I really appreciate all advice from subject matter experts- I am here to learn and grow.

So let's talk about that more- 16-24 week bulk, Im around 10% BF- what does that look like? 300 calorie surplus enough (remember, TRT only, no gear)- how much BF would you recommend before the end of that cycle ? Do I let myself be OK with say, 15% BF..?

Very hard to say really as it can be extremely individual but if you’ve got your maintenance calories figured out then yeah try bumping it up 300-500 calories for a couple of weeks and see how you get on then use the mirror, scales and gym performance to gauge how you’re getting on. Ideally keep bodyfat to a minimum will always be a goal but actual %’s are super hard to confirm so I’d not allow yourself to go beyond what you’re happy with assuming
You can be rational and make rational calls with it which can be very hard when self coaching but sticking pics on here as you go will help some very experienced guys on here

 

[OldManLogan]

Very hard to say really as it can be extremely individual but if you’ve got your maintenance calories figured out then yeah try bumping it up 300-500 calories for a couple of weeks and see how you get on then use the mirror, scales and gym performance to gauge how you’re getting on. Ideally keep bodyfat to a minimum will always be a goal but actual %’s are super hard to confirm so I’d not allow yourself to go beyond what you’re happy with assuming
You can be rational and make rational calls with it which can be very hard when self coaching but sticking pics on here as you go will help some very experienced guys on here

Awesome, sounds like a plan. I need to just get over my dysmorphia and like you said, be rational. For the first time in my life I’m actually vascular and have abs… it’s going to be a bit of a mindfuck to be ok with less of that, you know? But trust the process…

 

[traininsane11]

Awesome, sounds like a plan. I need to just get over my dysmorphia and like you said, be rational. For the first time in my life I’m actually vascular and have abs… it’s going to be a bit of a mindfuck to be ok with less of that, you know? But trust the process…

100% get you I’m the exact same so I just put faith in a coach and follow the plan cause I know I’d be spinning my wheels forever otherwise

 

[b-boy]

I hope you realize that this thread is a bad idea unless you come up with a plan and STICK TO IT! Taking different advice from hundreds of people on a message board when you are coaching yourself is a mental disaster ready to happen.
Make a plan and stay the course.

 

[buck]

I hope you realize that this thread is a bad idea unless you come up with a plan and STICK TO IT! Taking different advice from hundreds of people on a message board when you are coaching yourself is a mental disaster ready to happen.
Make a plan and stay the course.

True. I find nothing beats consistency.

 

[OldManLogan]

I hope you realize that this thread is a bad idea unless you come up with a plan and STICK TO IT! Taking different advice from hundreds of people on a message board when you are coaching yourself is a mental disaster ready to happen.
Make a plan and stay the course.

So I’m an executive in real life. The way I see it, you are all an advisory board, but ultimately I’m responsible for my own decisions.

I want to put that to bed real quick. I’m not deciding by committee. I’m evaluating the advice of the subject matter experts like you- but my plan is ultimately decided by me, for better or worse.

And I am very grateful for that advice, to be crystal clear, though! I thank you for sharing and giving it to me, a stranger, in good faith- so thank you

 

[OldManLogan]

Here’s the macros for the 12-16 week bulk-
Please note I prioritize hitting protein and calories with no issue. Very flexible with fats and carbs as long as total calories are dead on.

I’ll adjust calories or up down if I see rapid weight gain or no gains in strength or size.

 

[OldManLogan]

Pic for today for journal and accountability.

 

[OldManLogan]

Plan - Milestones, Process, Benchmarks, Principles

1. Slight bulk - 300 calorie surplus, adjust as needed if fat gain is too rapid.
2. Bulk from 1/20-4/13 (12 weeks, in time for a summer cut because I'm a hobbyist, not a competitor)
3. Workout 3 times a week, full body (work and life time constraints, looking for efficiency, plus watching total volume for recovery)- every workout starts with a big compound movement or two, followed by accessory work. Again, time constraint/efficiency/ enough frequency for
4. Adjust accessory/single joint work to address lagging body parts (chest due to skin from weight loss, bring up arms to match legs/lower body)
5. Focus on lagging body parts on off /recovery days (again, chest/arms ) making sure to watch for proper recovery, avoid over training and maximize TuT overall.
6. Keep eye on hormone balance and health markers daily/weekly (BP, glucose, test levels, etc)
7. Adjust supplementation as needed (supplement list to follow)
8. Use Agile approach- assess results weekly, adjust as necessary, looking for long term trends versus daily fluctuations. Use pics for reference/accountability
9. Do not obsess with scale weight- that is a just one data point. Watch the dysmorphia.