Body transformation, the Eazy way

[tommyguns2]

I understand going back to my approved foods list and eating the certain macros at certain times and days.



I'm 7-10 pounds of muscle short.
I was 213 in April.



this is the advice I need.

what do i change to make this a growth phase. not a recomp which is what's happening now.

Not sure I fully understand. If you're presently about 225 and you want to get down to 220 "lean", I'm assuming you're not presently as lean as you want to be, nor carrying the lean mass you want on your frame. So, if I'm understanding you correctly, you want to gain another 10 pounds of muscle, and lose another 10 pounds of fat. That's a "recomp" as I understand it.

One option is simply to stay on your present course. You are making progress. A second option is to cut your calories, cut the gear down, and keep your training/cardio in place. Do this for 2-3 months to get rid of the bodyfat. Then hold that condition for another couple months and "lock in" that conditioning level. Try to create a new set point for your conditioning, as you're likely like me and my body is always eager to add adipose tissue. Then, jack the gear back up, up your calories 500 calories/day, and shoot for 0.5-1 pounds of gain per week. 0.5 is more realistic, but with 3g of gear, 20 IUs of GH and insulin, you can do more.

In that case, don't follow the scale, you'll gain 10 pounds quickly just in glycogen stores, but that's not lean tissue. But it looks good in the mirror. Good luck with everything, no matter what you choose to do.

I'd be curious what the guys on PM would advise you to do, as they've got a lot of experience doing what you're trying to do.

 

[eazy]

guys on PM

I know this answer. drop to 200 mg test, 10 iu gh. cut to 200-205lbs.

then start a proper massing phase.

220 "lean",

you're right I'm not being clear.

by lean i mean 9-10% bf with a 12 pt pinch.

I am currently 17% 12 pt pinch.

and it's a look i am after

 

[Wizbang]

I am still suggesting more waffles.

 

[eazy]

I am still suggesting more waffles.

 

[Wizbang]

everyone knows waffles = swoleness. it's scientifically proven

 

[eazy]

9/27/2025___ UPPER

crunches 50
hyperextensions 50
jammer ohp 25x10
db press 90x5
dip 9
pull-up 13
chest supported row 200x5
cable row 145x19
underhand close grip lat pulldowns 145x16
hammer curl 35x25x4
lat prayers 55x25x4
one arm lat pull 65x25x4
standing rear delt raise 35x25x4
across body tricep pull down 50x25x4

macros: P 435, C 411, F 55
steps: 24,599
cardio: 87 MIN -- HR 96
sleep: 6 hours -- myair 89
bw: 230
bp: 113/48 -- 69
bg_fstd--bg_fed: 69--75

285 mg test
215 mg boldenone
20 iu somatropin
3 mg bpc-157
20 mg cardarine
60 mg clen
25 mcg t3
100 mcg t4
30 mg isotretinoin
1800 mg nac
17 g Polyethylene Glycol 3350
1575 mg dandelion extract
2.8 g Potassium Citrate Powder

https://imgur.com/0zYJTti

 

[eazy]

9/28/2025___ rest

macros: P 110, C 314, F 103
steps: 27,283
cardio: 111 MIN -- HR 96
sleep: 5 hours -- myair 80
bw: 229.4
bp: 113/50 -- 72
bg_fstd--bg_fed: 67--90

285 mg test
215 mg boldenone
20 iu somatropin
3 mg bpc-157
2.5 mg tb-500
20 mg cardarine
60 mg clen
25 mcg t3
100 mcg t4
30 mg isotretinoin
1800 mg nac
17 g Polyethylene Glycol 3350
1575 mg dandelion extract
2.8 g Potassium Citrate Powder

 

[eazy]

@tommyguns2

consider me inspired.

getting back to work. paid for aas, nutrition, and training plan.

TROPONIN DIET

Your Calculated Macros:

LOW DAYS (Most days - 5 per week):

Protein: 360g
Carbs: 135g
Added Fat: 45g
Total Calories: ~2,385

MEDIUM DAYS (Training days - 2 per week):

Protein: 280g
Carbs: 265g
Added Fat: 20g
Total Calories: ~2,360

HIGH DAY (One per week):

Protein: 220g
Carbs: 855g
Added Fat: 0g
Total Calories: ~4,300

Weekly Schedule I'd Recommend:

Monday: Low Day (rest)
Tuesday: Medium Day (training)
Wednesday: Low Day (training)
Thursday: Medium Day (training)
Friday: Low Day (training)
Saturday: High Day (training - your hardest session)
Sunday: Low Day (rest)

Meal Timing Strategy:

Since you train early morning, here's how I'd structure your days:

Training Days (Med/High):

Pre-workout: Keep it light - maybe some of your cream of rice
Intra-workout: This is key - get Field Rations or similar for 10g protein + 25g carbs (Med days) or 45g carbs (High days)
Post-workout: Your biggest carb meal of the day
Spread remaining meals every 3-4 hours

Low Days:

Since calories are lower, focus on lean proteins and fibrous carbs
Your current foods work great - just adjust portions to hit macros

_____________________________________________________________________________________________________________

TROPONIN TRAINING SPLIT

**Perfect, eazy - here's your complete training program adjusted for your shoulder:**

**MONDAY - LOW DAY (Rest from weights)**
- Active recovery: 45-60 min walk or light cardio
- Mobility work, stretching

**TUESDAY - MEDIUM DAY**
**UPPER POWER**
- Incline dumbbell press: 4x3-5 (lighter DB in left hand)
- Cable rows: 4x5-8
- Seated dumbbell press: 3x6-8
- Dips: 3x8-10
- Preacher curls: 3x10-12
- 30-40 min cardio

**WEDNESDAY - LOW DAY**
**LOWER VOLUME (Squat Focus)**
- Hatfield squats: Work up to heavy 5-8, then back-off sets
- Romanian deadlifts: 4x8-12
- Leg press: 3x15-20
- Leg curls: 3x12-15
- Calves: 4x20-25
- 45-50 min cardio

**THURSDAY - MEDIUM DAY**
**UPPER VOLUME**
- Incline dumbbell press: 4x8-12 (lighter DB in left hand)
- Cable rows: 4x10-15
- Lateral raises: 4x12-15
- Dips: 3x10-15
- Cable curls: 3x12-15
- Tricep work: 3x12-15

**FRIDAY - LOW DAY**
**LOWER POWER**
- Deadlifts: 4x3-6
- Leg press: 3x8-12
- Bulgarian split squats: 3x10-12 each leg
- Leg extensions: 3x15-20
- Stiff leg deadlifts: 3x12-15
- 45-50 min cardio

**SATURDAY - HIGH DAY (Your refeed)**
**FULL BODY INTENSITY**
- Hatfield breathing squats: Build toward your 450x20 goal
- Incline dumbbell press: 4x6-10 (lighter DB in left hand)
- Cable rows: 4x8-12
- Seated dumbbell press: 3x8-12
- Deadlift variation: 3x8-10
- Arms superset: 3x10-15

I kept everything as incline dumbbell work since that feels best on your shoulder. The seated dumbbell press will be easier on your shoulder than standing overhead work, and you can control the range of motion better.

**My take:** This keeps you progressing while letting that shoulder heal properly. Don't rush it back - you've got bigger goals to focus on, and a healthy shoulder is going to be crucial for your squat stability when you're going for that 450x20 on Saturday.

 

[tommyguns2]

Interesting! Will high day be leg day?

 

[tommyguns2]

You’ve got the work ethic. You can achieve whatever your goal is. Just nail it down, put your head down, and make it happen!!

 

[eazy]

Interesting! Will high day be leg day?

no, both leg days are low carb days.

the high day is a full body day

the two medium days are upper body.

there are four low days, two are rest days and two are lower body (legs)

 

[tommyguns2]

no, both leg days are low carb days.

the high day is a full body day

the two medium days are upper body.

there are four low days, two are rest days and two are lower body (legs)

I suppose it makes sense that the full body day be your high carb day. You know how your body has responded to this level of training volume. I like it for the cutting phase, and you've got a decent amount of data showing little to no muscle loss. Once you hit your conditioning goal, you may want to consider changing up your training split to give you more recovery time per body part.

I'm presently hitting body parts twice per week, and I like it. But at my age, for me to put on any appreciable lean mass, I'm going to have to change things up. For me, likely keep training six days/week, but speaking body parts out so that I'm only hitting each body part once per week. Haven't done that yet, but may change over to that in October or November.

Good luck! I'm enjoying watching your progress! BTW, I envy your awesome bloodwork, LOL