Built From the Ground Up — 14 Week Recomp & Strength Log

[groktren]

Hey everyone,​

Starting a new log to document my current 14-week run, training, nutrition, progress, and how I feel throughout it. Main focus is adding lean mass while improving strength and overall performance.

Starting Stats​

Age: 33
Height: 178 cm
Starting Weight: 78 kg
Current Weight: 82 kg
Goal: Recomp / Lean Mass / Strength
Cycle Start: 17/07/2026
Total Duration: 14 weeks

PEDs Protocol​

Weeks 1–6​

• Test-C — 160 mg/week
• Masteron — 200 mg/week

Weeks 7–14​

• Test-C — 160 mg/week
• Masteron — 200 mg/week
• Dianabol — 10–20 mg/day

Ancillaries / Support​

• Aromasin — 6.25 mg/week when needed
• Cialis — 10 mg/day
• Nolvadex — 10 mg on hand if chest symptoms become problematic

Training​

Currently running a PPL routine with a John Meadows-style approach, focusing on progressive overload, good execution, and getting stronger while keeping overall training quality high.

Nutrition​

Around 3,500 calories per day, with a relatively high intake of red meat.

Keeping the diet fairly consistent so I can get a better idea of how changes in bodyweight, strength, and overall performance progress throughout the log.

Current Progress​

Strength is increasing gradually and overall wellbeing has been good.

I've also noticed an increase in endurance and general training performance.

I'll use this log to keep track of:

• Bodyweight changes
• Strength progression
• Overall wellbeing
• Training performance
• Any noticeable side effects
• Changes throughout each phase

I'll update the log as the cycle progresses. More updates to come.

 

[Donvitosharkone]

Hey everyone,​

Starting a new log to document my current 14-week run, training, nutrition, progress, and how I feel throughout it. Main focus is adding lean mass while improving strength and overall performance.

Starting Stats​

Age: 33
Height: 178 cm
Starting Weight: 78 kg
Current Weight: 82 kg
Goal: Recomp / Lean Mass / Strength
Cycle Start: 17/07/2026
Total Duration: 14 weeks

PEDs Protocol​

Weeks 1–6​

• Test-C — 160 mg/week
• Masteron — 200 mg/week

Weeks 7–14​

• Test-C — 160 mg/week
• Masteron — 200 mg/week
• Dianabol — 10–20 mg/day

Ancillaries / Support​

• Aromasin — 6.25 mg/week when needed
• Cialis — 10 mg/day
• Nolvadex — 10 mg on hand if chest symptoms become problematic

Training​

Currently running a PPL routine with a John Meadows-style approach, focusing on progressive overload, good execution, and getting stronger while keeping overall training quality high.

Nutrition​

Around 3,500 calories per day, with a relatively high intake of red meat.

Keeping the diet fairly consistent so I can get a better idea of how changes in bodyweight, strength, and overall performance progress throughout the log.

Current Progress​

Strength is increasing gradually and overall wellbeing has been good.

I've also noticed an increase in endurance and general training performance.

I'll use this log to keep track of:

• Bodyweight changes
• Strength progression
• Overall wellbeing
• Training performance
• Any noticeable side effects
• Changes throughout each phase

I'll update the log as the cycle progresses. More updates to come.

Hi mate…

Solid structure and I like that you’re tracking performance rather than just compounds.

My criticism: 4 kg up already deserves context before adding Dbol. Waist, BF trend and actual strength progression matter more than scale weight. Also, “Aromasin when needed” should ideally be driven by symptoms + bloodwork, not guesswork.

Post some current front, side and back pictures if you’re comfortable. At 178 cm / 82 kg they’ll tell us much more about whether recomp is actually happening.

Shark

 

[groktren]

Hi mate…

Solid structure and I like that you’re tracking performance rather than just compounds.

My criticism: 4 kg up already deserves context before adding Dbol. Waist, BF trend and actual strength progression matter more than scale weight. Also, “Aromasin when needed” should ideally be driven by symptoms + bloodwork, not guesswork.

Post some current front, side and back pictures if you’re comfortable. At 178 cm / 82 kg they’ll tell us much more about whether recomp is actually happening.

Shark

Appreciate the feedback mate. Yeah, that's fair criticism. The 4 kg gain needs some context.

I was cutting before starting this and got myself down to roughly 8–10% body fat. Once I increased calories and started pushing toward a bulk, my weight came up pretty quickly, and I’m sure some of that was water and glycogen, especially with the increased food and sodium intake.

In reality, I tend to sit around 80 kg ± depending on the day. Long term, I’d like to work my way up to around 88–92 kg while keeping the majority of the gain lean. I know that’s going to take time, so I’m more interested in how the physique and strength are progressing than simply chasing the scale.

Dianabol noticeably increases my appetite, especially in the morning, which makes eating enough calories much easier for me. Anadrol is something I personally don't get along with. It gives me pretty bad lethargy after a few weeks and I’ve had liver markers go the wrong way with it much faster than I have with Dbol. Also supresses my hunger so it's really a no go for me as I already tap out after 6 weeks.

As for the next part of the cycle, I’m still undecided about whether I’ll add anything else. I’ve considered tren because I’ve seen people use relatively low doses for bulking while eating more calories on it and gaining very good quality mass from it, although I heard mixed opinions as well, some say it gives them hunger suppression while others say it makes them eat like a horse. I’m not convinced yet it’s necessary, so I might be interested in hearing other people's experiences first whether tren is a good idea for bulking.

I’ve also previously used Deca/NPP but stopped because I simply didn't like how I felt on them, it just doesn't suit me unfortunately.

Regarding Aromasin, agreed I don't want to approach it as something to blindly adjust based on numbers alone. However i've did some bloodwork in the past and now I litterally know when it's time to take aromsin based on symptoms and feelings. Keep in mind that 6.25mg once per week if needed is considered a very low dose which results in never crashing my estrogen (I don't take it every week).