20-Week Progress Update

I’ve now completed the full 20-week phase, and looking back, I’m genuinely happy with how the process went. My starting weight was 91 kg, and I finished the 20 weeks at 98 kg — a total increase of around 7 kg.

The goal throughout these 20 weeks was to add as much quality muscle as possible while keeping body fat under control. At the same time, I wanted to get stronger on my main lifts, improve my overall physique, and maintain enough recovery and consistency to train hard week after week.

Nutrition​

I didn’t approach this as a dirty bulk. I started with a moderate calorie surplus and adjusted my food intake depending on how my weekly average weight was moving.

At one point, I was eating around a 400–500 calorie surplus, and that worked very well for my rate of progress. Whenever progress slowed down or stalled, I adjusted my calories accordingly rather than immediately making a huge increase.

Protein stayed high throughout the entire phase, while a large portion of my carbohydrates were placed around my workouts to support training performance and recovery.

Looking back, the biggest lesson from nutrition was that I didn’t need to force the scale up as quickly as possible. Making smaller adjustments and watching the weekly trend worked much better.

Training​

Training was where the real work happened.

I logged my workouts throughout the entire 20 weeks so I could actually see whether I was progressing rather than simply going through the motions. The main focus was progressive overload — adding another rep, increasing the weight, improving execution, or simply performing the same weight better than the previous week.

Consistency was probably the biggest factor. There were good sessions and bad sessions, but the important thing was continuing to show up and keeping the overall progression moving forward.

Stack​

• Test — 500 mg
• EQ — 400 mg
• Deca — 400 mg

I divided my injections across three times per week rather than putting a larger amount in at once.

Supplements​

• Omega-3
• Citrus Bergamot
• TUDCA
• Glutathione — 600 mg twice per week
• Zinc
• Magnesium

Health Tracking​

I also made health monitoring part of the process rather than simply guessing how things were going. I did blood work approximately every 8 weeks and kept track of several different markers throughout the phase.

Things I monitored included:

• Blood pressure
• Weekly average body weight
• Waist measurement
• Progress pictures
• Blood work
• Gym performance
• Energy levels
• Overall recovery

For me, the scale going from 91 kg to 98 kg is only one part of the result. What matters more is how much stronger I became, how my physique changed, how consistently I was able to train, and how well I managed the entire 20-week process.

Looking back now that the 20 weeks are finished, I’m happy that I stayed consistent with the nutrition, training, tracking, and overall routine. There were obviously ups and downs along the way, but the process worked because I stayed patient and kept making adjustments when they were actually needed.

The biggest takeaway for me is simple: consistency beats constantly changing the plan. Show up, train hard, eat according to your progress, track what is happening, and make adjustments when necessary.

20 weeks done. 91 kg → 98 kg.

Now it’s time to assess the result, see what needs improving, and decide what comes next.