UtopiaSoon
Newbie
- Thread Author
- #1
My Current Diet & Supplement Stack
Stats:
Training Meals
Option 1 (Oats version):
Option 2 (Semolina version – kcal roughly same):
Main Meals
Lunch 1 (Chicken breast day):
Dinner:
Daily Totals (with oats pre/post):
I rotate: one day chicken breast, the next day ground chicken meat.
For breakfast and dinner the meals stay the same every day.
Supplements
I also attached my training split (see picture above).
Right now while on TRT (300 mg/w Test E) I can’t push as hard as when I was on a full cycle, so I’m considering taking 1–2 rest days from the gym each week.
Muay Thai I still keep regular 2x per week.
What I’d like feedback on from you guys:
Stats:
- Age: 27
- Weight: 105 kg
- Height: 185 cm
- Currently on: 300 mg/w Test E “sport TRT”
- Until 3 weeks ago, i was on: 600 mg/w Test E + 500 mg/w Primo E
- Goal: lose 10–15 kg of body fat by summer 2026 (mainly belly fat), while keeping muscle mass.
Training Meals
Option 1 (Oats version):
- Pre-workout:
- 30 g Whey protein → 113 kcal
- 100 g Banana → 90 kcal
- 60 g Oats → 227 kcal
Total: 430 kcal
- Post-workout:
- 50 g Oats → 227 kcal
- 30 g Whey protein → 113 kcal
Total: 340 kcal
Option 2 (Semolina version – kcal roughly same):
- Pre-workout:
- 330 ml Milk 0.5% → 108 kcal
- 25 g Semolina → ~86 kcal
- 30 g Whey protein → 113 kcal
Total: ~307 kcal
- Post-workout:
- 330 ml Milk 0.5% → 108 kcal
- 25 g Semolina → ~86 kcal
- 30 g Whey protein → 113 kcal
Total: ~307 kcal
Main Meals
Lunch 1 (Chicken breast day):
- 600 g Creamed spinach → 312 kcal
- 7 ml Olive oil → 56 kcal
- 500 g Chicken breast → 690 kcal
- 600 g Potato → 462 kcal
Total: 1,520 kcal
- 400 g Ground chicken meat → 640 kcal
- 50 g Light ketchup (Felix) → 20 kcal
- 250 g Cottage cheese → 190 kcal
- 10 ml Olive oil → 81 kcal
- 500 g Potato → 385 kcal
- 600 g Creamed spinach → 312 kcal
Total: 1,628 kcal
Dinner:
- 500 g Skyr (fat-free) → ~275 kcal
- 400 g Seasonal fruit → ~240 kcal (average)
Total: ~515 kcal
Daily Totals (with oats pre/post):
- With Lunch 1 (chicken breast):
770 + 1,520 + 515 = 2,805 kcal - With Lunch 2 (ground chicken meat):
770 + 1,628 + 515 = 2,913 kcal
I rotate: one day chicken breast, the next day ground chicken meat.
For breakfast and dinner the meals stay the same every day.
Supplements
- Acetylsalicylic Acid – 100 mg (1 tab) daily
- Citrus Bergamot Extract – 2 caps daily
- NAC (L-Cysteine 800 mg) – 1 cap daily
- A–Z Multivitamin – 2 caps daily
- Omega-3 (EPA 330 mg | DHA 220 mg | Vit E 3.35 mg) – 3 caps daily
- Creatine – 5 g daily
- Magnesium Chelate (Bisglycinate 100 mg per cap) – 3 caps daily
- Vitamin D3 + K2 (D3: 2000 IU | K2: 120 μg) – 2 caps daily
I also attached my training split (see picture above).
Right now while on TRT (300 mg/w Test E) I can’t push as hard as when I was on a full cycle, so I’m considering taking 1–2 rest days from the gym each week.
Muay Thai I still keep regular 2x per week.
- On cycle again (Jan/Feb) I plan to run 600 mg/w Test E + 500 mg/w Primo E, still in a calorie deficit.
- Thinking about adding Retatrutide to help stay consistent in deficit.
- Weak point: weekends when i binge eating.
What I’d like feedback on from you guys:
- Do my macros & food choices look good for fat loss while keeping muscle?
- Am I missing anything important nutritionally (fiber, fats, etc.)?
- Any experience running Retatrutide with Test/Primo? Worth it for appetite control?
- Should I drop calories lower already (2500–2600) or keep it around 2800–2900 since I’m 105 kg?
- Any advice for staying consistent on weekends?
- On the days, should I maybe add some light cardio (like walking or cycling) to keep activity up?
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