This is my fresh start in 2026 💪

[lisanovskyi]

Good morning / afternoon / evening everyone,

I’m starting a new cycle with testosterone cypionate and masteron. I’ll be pinning twice per week — around 380 mg of testosterone and roughly 320–340 mg of masteron weekly.

For some context: over the last ~2.5 months I was still pinning, but honestly not doing much in terms of training, and I didn’t run any proper PCT. Before that, I was on a 2-month “cruise” at 150 mg of test per week. Prior to that, I ran a test + masteron cycle for about 6 months.

Due to some personal issues, I dropped down to a cruise, then decided to take a break. Now things are getting more stable again, so I want to get back on track.

I’m also planning to experiment with some peptides, possibly something like CJC-1295 or retatrutide.

Current stats:

• Weight: 115 kg
• Height: 194 cm

My main goal right now is recomposition.

Over the past 2 months I lost quite a bit — no PCT and almost no training (I was going to the gym maybe once a week). I decided to fully recover physically and give my CNS a break. I also had what felt like a minor strain or micro-tear in my chest, still slightly noticeable, so I’ll be easing back into training gradually but consistently.

I’m also considering adding something else to the stack alongside test and masteron, maybe an oral compound — still thinking about it.

First injection was on Monday — that’s the official start of my recomp phase.

Before starting, I did bloodwork, although I had just recovered from about 2 weeks of tonsillitis. After getting the results, I took another ~1.5 weeks off, and only yesterday I properly started again.

Injection schedule will likely be Monday/Thursday or Sunday/Wednesday.

After 2–3 weeks I’ll run bloods again to check estradiol levels and keep it under control.

If you have any advice or questions — feel free to drop them below.

Nutrition Plan (Recomp Phase)​

Important:
For carb sources (rice / buckwheat / pasta / potatoes), this is NOT all at once — you choose ONE option per meal depending on your preference.

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Breakfast​

• Oats (dry) — 80 g → 12g protein, 54g carbs, 6g fat
• Eggs — 3 whole (~150 g) → 18g protein, 1g carbs, 15g fat
• Avocado (half, ~100 g) → 2g protein, 8g carbs, 15g fat
• Avocado oil spray (3 sprays) → ~0.7g fat

Total: ~32g protein, 63g carbs, 36–37g fat

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Pre-workout Snack​

• Protein shake — 25 g → 25g protein, 2g carbs, 1g fat
• Rice pudding — 100 g → 4g protein, 20g carbs, 3g fat

Total: ~29g protein, 22g carbs, 4g fat

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Post-workout Meal (Lunch)​

Choose ONE carb source:

• Rice (dry) — 100 g → 7g protein, 75g carbs, 1g fat
• Buckwheat (dry) — 120 g → 15g protein, 74g carbs, 3.6g fat
• Pasta (dry) — 105 g → 13.5g protein, 74.5g carbs, 1g fat
• Boiled potatoes — 200 g → 4g protein, 40g carbs, 0g fat
  (Increase to 300–350 g if you want ~70–75g carbs)
• Meat — 200 g → ~50g protein, 5–10g fat
• Vegetables — 150 g → 2g protein, 7g carbs

Total (with rice):
~59g protein, 82g carbs, 10–11g fat

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Second Meal / Dinner​

• Meat — 180 g → ~45g protein, 5–10g fat
• Vegetables — 150 g → 2g protein, 7g carbs

Choose ONE carb source (adjust grams if needed):

• Rice — 80 g (dry)
• Buckwheat — 96 g (dry)
• Pasta — 84 g (dry)
• Boiled potatoes — 200–250 g

Total: ~53–57g protein, 66–67g carbs, 8–10g fat

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Evening Snack / Recovery​

• Cottage cheese — 125 g → 15g protein, 5g carbs, 4g fat
• Protein yogurt — 1 serving → 25g protein, 5g carbs, 2g fat

Total: ~40g protein, 10g carbs, 6g fat

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Daily Totals (approx.)​

• Protein: ~210–220 g
• Carbs: ~240–260 g (depends on carb choice)
• Fat: ~65–75 g
• Calories: ~2,500 – 2,700 kcal

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Also forgot to mention — the plan doesn’t explicitly include protein powder or protein yogurts.

I sometimes add:

• protein powder
• or low-fat / no-sugar protein yogurt (~50 g protein per serving)

Usually I include this in the evening, together with cottage cheese.

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Supplements​

Daily:

• NAC
• Magnesium
• KSM-66 (Ashwagandha)
• Niacin
• Milk Thistle
• CoQ10
• Greens

Intra-workout:

• Citrulline Malate
• (Optional) Caffeine — 200 mg

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Goal: recomposition (fat loss + muscle retention/growth)

If anyone has suggestions or would tweak something — feel free to share.
I built this meal plan with ChatGPT — I listed the foods I like and what I can eat, and adjusted it from there by removing some products.

I didn’t originally include greens in the plan, but I always add them in practice:

• spinach and lettuce with my first meal
• broccoli in my post-workout meal

It just makes things easier and more balanced overall.

I saved the plan in my notes so I can quickly check it if I forget something — after a while it becomes routine anyway.