Diet was definitely key to the gains, part of th challenge for me was to let myself hit caloric surplus regularly-mentally very difficult because I was quite fat till about age 15. But the reduced volume was crucial too.
I'll look into proviron, will it increase free T by lowering SHBG? I ask because I naturally have very low shbg, so low that before getting on TRT even with a total T in the 150s (normal low being 249),my free T came up "normal", just above the normal low value. This was part of the reason why I kept the var so low.
My weekly routine includes 2 lift days spaced evenly. Day 1 is dead hang chins 3 sets x 8 reps (most recently). Day 2 is 2 sets x 7-8 reps bench on smith machine + 1 set overhead tri extension 8/20 reps.
That's it! As crazy as it sounds, this is what works for me. If I up the volume even by 1 more set on the compound lifts, I inevitably am unable to fully recover for the next week's workouts-I can tell because pushing for one more rep or just a bit more weight ends up becoming a futile effort, and often I end up regressing.
In my college days, I could bang out 15-20 sets compound lifts on any given workout day. But now if I dare do anything past 4-5 sets total recovery takes 10 days or more.
I'm pretty good about getting ~7 hrs sleep on weekdays and 10+ on sat and sun. Also I get a decent amount of pre workout carbs (50-60gm) along w bcaa.
The level of inflammation I get 24-72 hrs pwo is kind of insane, especially given the low volume. Often it is accompanied by a fever, some sort of a minor eye infection, runny nose, allergies, etc. and of course massive bloat. of course 4-5 days pwo this all goes away, body come back to life, and that's when I can tell I'm ready to lift again.
Low T was part of the problem. Not low anymore due to trt (@650 right now) but I'm going to see what difference it would make to go from 100mg weekly to 125/150mg e3d (want to get around 1000). Cortisol also a suspected issue so I mega dose on phasphatdylserine 1g daily split over 4 doses, definitely has helped prevent muscle loss when in caloric deficit.
Similar 4 dose split for 2400mg EPA only fish oi for heartl, 3000 mg nigella sativa (for liver), and 200 mg Benadryl (pwo allergies).
Oh also 1 mg arimidex the day after my shot to prevent an estrogen spike.
Next week I'll be in a country where pharma gear is otc and very inexpensive, so I've started making a list- var/tbol, and sustanon, and perhaps proviron if that will help too), won't be getting ancillaries since on trt, and have a lot of clen and ketotifen on hand.
The plan is to cruise on 250-300 mg/week (Sustanon), and cycle va/tbol 4 weeks on 8 weeks off. Would love to get your input on the approach and any suggested changes, thanks for your help!