I been training 40 years. I will do TRT, but bump doses in 3-4 months increments at times for a cycle. I tried to stay 500 MG or less though this year. However, I was only doing 300 MG max last year at times. That is a heavy cycle to me and I don't do longer than 3 months, then back to TRT for equal amount of time.
Hahahaha, I wish I could lift heavy. I can't pound heavy weights anymore. I tried to stay between 12 to 25 reps, but once in a while might go 8 reps on some exercises. That is getting less and less on the 8 though. I would not touch anything like tren. I gave that up a several years back, including orals.
Diet is pretty much consistent. I keep carbs about same as protein in grams and fats low. Usually around 2600 calories, but sometimes higher depending on how I look.
Meal 1: 8 egg whites, 3 whole eggs, lean ham, low fat cheese (made in an omelet) either oatmeal or organic whole wheat bread.
Meal 2: 2 chicken breasts (Skinless), 1 cup of rice, 1 cup of some vegetables, avocado slices
Meal 3: Right before workouts, 2 scoops of isolated protein, 1 pack of oatmeal, 1 scoop of each (Macrolife) super reds and greens
Meal 4: 10 oz of some lean meat, potatoes or yams, 1 cup vegetables
Snacks (This changes): Low fat popcorn ( 100 calories and 20 carbs), 2 containers of greek yogurt ( Some blueberries on top) Sometimes more protein, occasionally a Protein bar.
I drink 2 coffees per day, so add slight cream.
This diet could change slightly. All depends how I look. As far as drinking. I limit that. I might have 1-2 drinks every 3 to 4 weeks and tie on a good one on every 3 to 4 months.
I mostly train 4 days a week. Sometimes I will add 5 if I feel like it and train lagging parts lightly.
Example: Monday (Shoulders, Triceps, Abs) Tuesday (Back, Biceps) Weds. (OFF) Thursday (Legs, Calves, Abs) Friday (Chest)
I never really do same exercises per workouts, constantly changing different exercises. I do about 9-12 sets for Arms, Abs and Calves. I do anywhere between 12 to 18 sets for major body parts, sometimes going 22 for legs. My rep range is from 8 to 25 reps, Lighter when doing first few sets. I also didn't do any cardio to get in that shape you see me, but my workouts I really don't rest to much in between sets. If I wanted to get leaner than that picture, I would probably add Cardio rather than sacrifice more food intake.