Need a new training plan, looking for suggestions

Training
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I’m about to come off of 3 months doing The Best Damn Workout by Christian Thibaudeau. 6 days per week, no cardio. Lifting pretty heavy. Concurrently, I’m also about to finish 12 weeks on my first blast of weekly pins of 400mg Test, 400mg Primo, and 50mg Anavar.

I’m feeling a little banged up. Tennis elbow is on fire. I’m 52 years old, 6’2, 220 lbs, 15% body fat. I don’t bench, squat, or deadlift anymore but do heavy sets in plate loaded machines. Once the blast is finished I’m going back on 200mg weekly TRT. Calories have been in the 2750 - 3k range. I will probably reduce to 2250 - 2500 range.

I’m looking to heal up from nagging injuries (like the tennis elbow), maintain my muscle mass, cut some fat, and hit abs hard. Looking for another 12 week program.

Any suggestions?

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Sorry I have no suggestions for programs not built around barbell work off the top of my head, but I wanted to recommend BPC-157 for that elbow if you haven’t tried it yet.

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Agree. BP works really well for inflammation type injuries. I would stack it with tb500
For best results. I always keep both on hand and it def helps the healing process.

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When I get home I’m planning on running either some of Derek Thistlethwaite’s programs or Deep Water

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I would do Dan John’s Easy Strength for Fat Loss.

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I am sorry, but I always have to call out the body fat. You are likely no where near 15%.

Post a picture or a Dexa Scan.

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If true, we have a jacked mfer in here and I should be taking advice from him. He’d have 20lb of muscle on me.

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I just posted a progress pic in my thread - I’m 6’1", 193 pounds and my hand held tells me I am 17.5% which means 20% to me.

So, compare.

Fuck it, I will post it here.

May 11 2024
May 11 2024770×1026 104 KB

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Nah, I put you around 12% honestly.

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Thanks bruh

I am sixty, I think that skews things.

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IMG_0131
Photo on right is 2 months ago. Left is more recent.

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15%
15%816×1056 139 KB

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I’m happy to give any advice.

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You dudes are both lean! Nice job

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When did you start TRT, and how did you determine it was the right time?

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You are lower than 17%. I’d be willing to bet a DEXA scan would put you between 13% and 15%.

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Check out some of Lee Boyce’s plans, great tips etc in there for more banged up lifters

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Been on it for almost 3 years. Started at 100mg pellets. Did nothing. Changed to 200mg injections once per week. Got moon face. Took an AI a couple of times and started 100mg twice weekly injections and moon face went away. There wasn’t a specific reason for getting started. I had blood work done and it showed in the low 300’s, so I started TRT. After starting it my sleep gradually got better than it was (it wasn’t horrible, but not great). It’s now really good with 7+ hours almost uninterrupted with a lot of REM and Deep sleep (per Fitbit). The biggest benefit has been the increased muscle mass and strength. That’s been pretty substantial. That feeds off itself and makes you want to keep lifting, looking better, and going to the gym. This also helped get my wife in the gym. She was hot before but is smoking hot now. That’s not one of the potential benefits they advertise…

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Nice. Thanks for the transparency. I’m 36 now and kind of wrestling with the if/when it’s my time. My levels are around 500, which isn’t crazy low, but I know I’ll get there eventually, and I wanna stay in this game a long time.

If you like CT’s stuff, have you looked at this program? The High Volume Workout Plan for Natural Bodybuilders

I’ve run it and I remember it being pretty joint friendly thanks to the relatively light loading + high volume/pump effects. Plus, the option A split gives you Saturday to focus on core work and carries, which was one of your goals.

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