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•••
Powerful
•••
Prayer is powerful indeed. Done so many times to squeeze the last reps of weights, punches, kicks, knees, elbows ...
As men and women who train with intensity there are times of pitfalls. I believe a personal who humbles themselves will reap the benefits of prayer wherever you may go!
•••
Be Water
•••
“Adapt what is useful, reject what is useless, and add what is specifically your own.”
― Bruce Lee
Bruce Lee was known for his speed, fluid, adaptable, and holistic approach to martial arts, while Ben Johnson was a pure power sprinter with a focus on speed and strength. Separate levels of athleticism
I took what was useful from The Book of Jeet Kune Do. Therefore found the answer to relaxation. Remember, I was only 15 year's and I figured it out myself.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Awesome log right here!!
That’s one hell of an update lol
•••
Day 7
•••
Reflection
September 2-8, 2024.
A week of reflection. Well, I'm finally back on track after a week-long delay into the 12 Week Challenge. I'm not gonna lie, it was tough getting started again. But, I'm 51 now, and I know I need to make the most of my time.
This week has been about rediscovering my routine and finding my rhythm. It's amazing how quickly our bodies can fall out of sync when we take a break. But, I've been patient with myself, and I've taken it one day at a time.
I started with small wins - a 30mins walk here, a healthy meal there. And slowly but surely, I've built up my momentum. I've reconnected with my goals and reminded myself why I started this journey in the first place.
As I struggle with doubts, I'm reminded that I need to trust in something greater than myself. I need to trust in God's plan and timing. I need to trust that He has brought me to this place for a reason, and that He will see me through.
I want to say a BIG 'Thank you' to everyone who has joined me and the support has been surreal.
Spelt & Kemut Flatbread
This week, I've made a conscious decision to swap out traditional carbs for a more balanced option - Spelt and Kamut flatbread! By using 1 1/4 cups of milk and adding 3 large eggs, I'm not only increasing the protein content but also creating a more satisfying and filling snack.
If you spread pumpkin first, and then meat... 'So yummy...' is saying
... 'So yummy' is that a cool thing to say today? Yummy?
The benefits of Spelt and Kamut are numerous, especially when it comes to cutting weight. Both grains are high in fiber, which helps keep me full and supports healthy digestion. They're also rich in nutrients like iron, magnesium, and B vitamins.
By adding eggs to the flatbread, I'm boosting the protein content even further. This is essential for muscle recovery, especially when training for over 90 minutes in Thailand's humid heat. I pack 2 x 1/2 slices with jam for a quick energy boost, and if I'm training for an extended period, I'll have one slice with an electrolyte drink to replenish lost salts.
The combination of complex carbs, protein, and healthy fats in this flatbread makes it an ideal choice for my meal plan. Plus, the Celtic sea salt adds a touch of flavor and essential minerals!
Give it a try and see the difference for yourself.
5K CHALLENGE: JOURNAL LOG
Seventh Day!
1. 415am Wake Up.
2. 415am 50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am Be Still (Meditation).
6. 5am Full-Body Dynamic Stretching.
7. 515am Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.
Cycle:
️
️ Nil
Supplements:
️️ Nil
Medication.
Workout:
Green Zone
50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.
Meal Preparation Day:
Fasting 24hrs through to Monday 8th of September, 2024.
Meal Preparation 1:
Grass-Fed Bone Broth Soup' with 750g of meat.
Total (with approx. 400ml of soup broth):
- Calories: 1750-2500
- Protein: 225-300g
- Fat: 50-80g
- Carbohydrates: 100-200g
Note:
See Day 2 for Full Nutritional Information.
Meal 2:
Spelt and Kamut Flatbread with 3 eggs.
Servings: 6-9 slices
Macros per serving (approximate):
- Calories: 320-400
- Protein: 25-30g
- Fat: 10-12g
- Carbohydrates: 40-50g
- Fiber: 8-10g
Note:
See Day 2 for Full Nutritional Information
Day 7
•••
Reflection
September 2-8, 2024.
A week of reflection. Well, I'm finally back on track after a week-long delay into the 12 Week Challenge. I'm not gonna lie, it was tough getting started again. But, I'm 51 now, and I know I need to make the most of my time.
This week has been about rediscovering my routine and finding my rhythm. It's amazing how quickly our bodies can fall out of sync when we take a break. But, I've been patient with myself, and I've taken it one day at a time.
I started with small wins - a 30mins walk here, a healthy meal there. And slowly but surely, I've built up my momentum. I've reconnected with my goals and reminded myself why I started this journey in the first place.
As I struggle with doubts, I'm reminded that I need to trust in something greater than myself. I need to trust in God's plan and timing. I need to trust that He has brought me to this place for a reason, and that He will see me through.
I want to say a BIG 'Thank you' to everyone who has joined me and the support has been surreal.
Spelt & Kemut Flatbread
This week, I've made a conscious decision to swap out traditional carbs for a more balanced option - Spelt and Kamut flatbread! By using 1 1/4 cups of milk and adding 3 large eggs, I'm not only increasing the protein content but also creating a more satisfying and filling snack.
If you spread pumpkin first, and then meat... 'So yummy...' is saying
... 'So yummy' is that a cool thing to say today? Yummy?The benefits of Spelt and Kamut are numerous, especially when it comes to cutting weight. Both grains are high in fiber, which helps keep me full and supports healthy digestion. They're also rich in nutrients like iron, magnesium, and B vitamins.
By adding eggs to the flatbread, I'm boosting the protein content even further. This is essential for muscle recovery, especially when training for over 90 minutes in Thailand's humid heat. I pack 2 x 1/2 slices with jam for a quick energy boost, and if I'm training for an extended period, I'll have one slice with an electrolyte drink to replenish lost salts.
The combination of complex carbs, protein, and healthy fats in this flatbread makes it an ideal choice for my meal plan. Plus, the Celtic sea salt adds a touch of flavor and essential minerals!
Give it a try and see the difference for yourself.
5K CHALLENGE: JOURNAL LOG
Seventh Day!
1. 415am Wake Up.
2. 415am 50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am Be Still (Meditation).
6. 5am Full-Body Dynamic Stretching.
7. 515am Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.
Cycle:
️
️ NilSupplements:
️️ Nil Medication.Workout:
Green Zone
50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.
Meal Preparation Day:
Fasting 24hrs through to Monday 8th of September, 2024.
Meal Preparation 1:
Grass-Fed Bone Broth Soup' with 750g of meat.
Total (with approx. 400ml of soup broth):
- Calories: 1750-2500
- Protein: 225-300g
- Fat: 50-80g
- Carbohydrates: 100-200g
Note:
See Day 2 for Full Nutritional Information.
Meal 2:
Spelt and Kamut Flatbread with 3 eggs.
Servings: 6-9 slices
Macros per serving (approximate):
- Calories: 320-400
- Protein: 25-30g
- Fat: 10-12g
- Carbohydrates: 40-50g
- Fiber: 8-10g
Note:
See Day 2 for Full Nutritional Information
Last edited:
@VOX meals looks good........•••
Day 7
•••
Reflection
September 2-8, 2024.
A week of reflection. Well, I'm finally back on track after a week-long delay into the 12 Week Challenge. I'm not gonna lie, it was tough getting started again. But, I'm 51 now, and I know I need to make the most of my time.
This week has been about rediscovering my routine and finding my rhythm. It's amazing how quickly our bodies can fall out of sync when we take a break. But, I've been patient with myself, and I've taken it one day at a time.
I started with small wins - a 30mins walk here, a healthy meal there. And slowly but surely, I've built up my momentum. I've reconnected with my goals and reminded myself why I started this journey in the first place.
As I struggle with doubts, I'm reminded that I need to trust in something greater than myself. I need to trust in God's plan and timing. I need to trust that He has brought me to this place for a reason, and that He will see me through.
I want to say a BIG 'Thank you' to everyone who has joined me and the support has been surreal.
Spelt & Kemut Flatbread
This week, I've made a conscious decision to swap out traditional carbs for a more balanced option - Spelt and Kamut flatbread! By using 1 1/4 cups of milk and adding 3 large eggs, I'm not only increasing the protein content but also creating a more satisfying and filling snack.
If you spread pumpkin first, and then meat... 'So yummy...' is saying
The benefits of Spelt and Kamut are numerous, especially when it comes to cutting weight. Both grains are high in fiber, which helps keep me full and supports healthy digestion. They're also rich in nutrients like iron, magnesium, and B vitamins.
By adding eggs to the flatbread, I'm boosting the protein content even further. This is essential for muscle recovery, especially when training for over 90 minutes in Thailand's humid heat. I pack 2 x 1/2 slices with jam for a quick energy boost, and if I'm training for an extended period, I'll have one slice with an electrolyte drink to replenish lost salts.
The combination of complex carbs, protein, and healthy fats in this flatbread makes it an ideal choice for my meal plan. Plus, the Celtic sea salt adds a touch of flavor and essential minerals!
Give it a try and see the difference for yourself.
5K CHALLENGE: JOURNAL LOG
Seventh Day!
1. 415am Wake Up.
2. 415am 50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am Be Still (Meditation).
6. 5am Full-Body Dynamic Stretching.
7. 515am Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.
Cycle:
️
Supplements:
Workout:
Green Zone
50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.
Meal Preparation Day:
Fasting 24hrs through to Monday 8th of September, 2024.
Meal Preparation 1:
Grass-Fed Bone Broth Soup' with 750g of meat.
Total (with approx. 400ml of soup broth):
- Calories: 1750-2500
- Protein: 225-300g
- Fat: 50-80g
- Carbohydrates: 100-200g
Note:
See Day 2 for Full Nutritional Information.
Meal 2:
Spelt and Kamut Flatbread with 3 eggs.
Servings: 6-9 slices
Macros per serving (approximate):
- Calories: 320-400
- Protein: 25-30g
- Fat: 10-12g
- Carbohydrates: 40-50g
- Fiber: 8-10g
Note:
See Day 2 for Full Nutritional Information
@VOX honestly you have amazing food•••
Day 7
•••
Reflection
September 2-8, 2024.
A week of reflection. Well, I'm finally back on track after a week-long delay into the 12 Week Challenge. I'm not gonna lie, it was tough getting started again. But, I'm 51 now, and I know I need to make the most of my time.
This week has been about rediscovering my routine and finding my rhythm. It's amazing how quickly our bodies can fall out of sync when we take a break. But, I've been patient with myself, and I've taken it one day at a time.
I started with small wins - a 30mins walk here, a healthy meal there. And slowly but surely, I've built up my momentum. I've reconnected with my goals and reminded myself why I started this journey in the first place.
As I struggle with doubts, I'm reminded that I need to trust in something greater than myself. I need to trust in God's plan and timing. I need to trust that He has brought me to this place for a reason, and that He will see me through.
I want to say a BIG 'Thank you' to everyone who has joined me and the support has been surreal.
Spelt & Kemut Flatbread
This week, I've made a conscious decision to swap out traditional carbs for a more balanced option - Spelt and Kamut flatbread! By using 1 1/4 cups of milk and adding 3 large eggs, I'm not only increasing the protein content but also creating a more satisfying and filling snack.
If you spread pumpkin first, and then meat... 'So yummy...' is saying
The benefits of Spelt and Kamut are numerous, especially when it comes to cutting weight. Both grains are high in fiber, which helps keep me full and supports healthy digestion. They're also rich in nutrients like iron, magnesium, and B vitamins.
By adding eggs to the flatbread, I'm boosting the protein content even further. This is essential for muscle recovery, especially when training for over 90 minutes in Thailand's humid heat. I pack 2 x 1/2 slices with jam for a quick energy boost, and if I'm training for an extended period, I'll have one slice with an electrolyte drink to replenish lost salts.
The combination of complex carbs, protein, and healthy fats in this flatbread makes it an ideal choice for my meal plan. Plus, the Celtic sea salt adds a touch of flavor and essential minerals!
Give it a try and see the difference for yourself.
5K CHALLENGE: JOURNAL LOG
Seventh Day!
1. 415am Wake Up.
2. 415am 50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am Be Still (Meditation).
6. 5am Full-Body Dynamic Stretching.
7. 515am Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.
Cycle:
️
Supplements:
Workout:
Green Zone
50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.
Meal Preparation Day:
Fasting 24hrs through to Monday 8th of September, 2024.
Meal Preparation 1:
Grass-Fed Bone Broth Soup' with 750g of meat.
Total (with approx. 400ml of soup broth):
- Calories: 1750-2500
- Protein: 225-300g
- Fat: 50-80g
- Carbohydrates: 100-200g
Note:
See Day 2 for Full Nutritional Information.
Meal 2:
Spelt and Kamut Flatbread with 3 eggs.
Servings: 6-9 slices
Macros per serving (approximate):
- Calories: 320-400
- Protein: 25-30g
- Fat: 10-12g
- Carbohydrates: 40-50g
- Fiber: 8-10g
Note:
See Day 2 for Full Nutritional Information
your food prep and bread is like #1 on EVO now, you're even beating @Boxcutter who has the hottest meals
•••@VOX honestly you have amazing food
FUIYOH!
•••
•••
Day 13
•••
Week 2 Reflection: Embracing Unpredictability
The past week has been hectic. I'm no stranger to life's unpredictability disrupting my fitness plans. Last Sunday afternoon and even, though I applied for leave specifically for the challenge. I received an unexpected call back to work, derailing my 4-month break plans.
With only 14 hours to prepare, I had to adapt quickly to demanding DIDO 12-hour shifts, spring heat, and a 1-hour drive each way. I had to act and think quickly to prioritize my conditioning, mobility, flexibility, and calisthenics.. Eureka... !
Fartlek - Green / Blue Zone
Fartlek training, alternating between walking and sprinting. Specifically, I'll be doing post-to-post walk-sprint intervals:
- Walk from one post to the next.
- Sprint from that post to the next.
- Walk again to recover.
- Repeat the pattern.
This 30-minute, 4-week plan (Mondays and Fridays/Saturdays) will help me build endurance, increase fat burning, and develop speed. If I feel good on the given day, I increase the volume to maximize progress.
On the same day, I'll incorporate movement preparation, 50x50x50x40 exercises and recovery blocks.
Tuesdays, Thursdays, and Saturdays are my rest days, allowing me to recover between sessions.
Nutrition Foundation
My nutrition plan is built around:
- Bone broth soups in 3 thermal flasks for on-the-go, collagen, joint health and recovery.
- Kemut, and Spelt bread for sustained energy.
- Vegetables for essential vitamins, fiber, and antioxidants roasted from the cafeteria.
- Trail Mix and banana bread.
- Electrolyte sachets to stay hydrated.
R & D Impression
I'm thoroughly impressed with the products' quality and effectiveness. My (R) Shoulder is slightly on the mend, and I can feel the improvement. As I said in previous posts. I'll continue administration of NPP alone and start the Wolverine Healing Therapy program week 12.
Going into this cycle. I had major concerns losing weight at a steady rate while on NPP. But, goodness gracious me. The R & D Primobolin is playing major a role in my weight loss journey. The Primobolin chambered with the Sustanon is smooth too. I'm so very happy with my progressive transformations and my mental state of confidence is slowly increasing too. Which only means the Sustanon is working a treat.
I mean 51 year's old and by the end of the challenge. I'm going to look ridiculous!
Supplements
See beginning 'My 5k Comeback Log Cycle: Supplements.'
Plus the addition of Coenzyme Q10 as I'm taking Rosuvastatin 10mg everyday.
Research suggests Coenzyme Q10:
1. Reduces muscle pain and weakness: CoQ10 helps mitigate muscle-related side effects of statins.
2. Energy production: CoQ10 supports energy production in cells, which can be impaired by statins.
3. Antioxidant properties: CoQ10 protects against oxidative stress and inflammation, which can be increased by statins.
4. Cardiovascular health: CoQ10 supports heart health, which is already a focus of statin therapy.
5. Potential cholesterol-lowering enhancement: Some research suggests CoQ10 may enhance the cholesterol-lowering effects of statins.
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
DIDO Schedule
Adjusted for the 5k Challenge. This in itself is challenging.
1. 215am Wake Up.
2. 215am Weekly Weight Check-in: 81.8kg.
3. 220am Water 500ml with 2 tsp ¹Cayenne Pepper.
4. 230am Devotional.
5. 245am Be Still (Meditation).
6. 3am ²DBM.
7. 305am Full-Body Dynamic Stretching.
8. 315am Kazan Japanese Method.
9. 315am Workout.
10. 345am Myofascial Foam Rolling.
11. 4am Shower.
12. 420am Meal 1.
13. 5am Drive to work.
14. Snacks.
15. Midday DBM.
16. 1210pm Meal 2.
17. Snacks.
18. 7pm Meal 3.
19. 745 Be Still Meditation.
20. 8pm Bed.
Tuesdays, Thursdays, and Saturdays. I wake up 345am.
¹. A wake up call for the internal organs.
². Diaphragmatic Breathing Method.
Conclusion
I'll be adding Coenzyme Q10 to the supplement range because of the Rosuvastatin 10mg everyday. Obviously, I need Coenzyme Q10 for the rest of my life but I keep forgetting.
I've ordered a 'Body Composition Scale' from Temu. Damn Temu is contagious!
I'll be testing the new smartwatch integration for my branded app this week. That's exciting.
I've also organised 'My Comeback Log' templates for posts in advance too, as I'm back-seat driver this week! Yay!
Day 13
•••
Week 2 Reflection: Embracing Unpredictability
The past week has been hectic. I'm no stranger to life's unpredictability disrupting my fitness plans. Last Sunday afternoon and even, though I applied for leave specifically for the challenge. I received an unexpected call back to work, derailing my 4-month break plans.
With only 14 hours to prepare, I had to adapt quickly to demanding DIDO 12-hour shifts, spring heat, and a 1-hour drive each way. I had to act and think quickly to prioritize my conditioning, mobility, flexibility, and calisthenics.. Eureka... !
Fartlek - Green / Blue Zone
Fartlek training, alternating between walking and sprinting. Specifically, I'll be doing post-to-post walk-sprint intervals:
- Walk from one post to the next.
- Sprint from that post to the next.
- Walk again to recover.
- Repeat the pattern.
This 30-minute, 4-week plan (Mondays and Fridays/Saturdays) will help me build endurance, increase fat burning, and develop speed. If I feel good on the given day, I increase the volume to maximize progress.
On the same day, I'll incorporate movement preparation, 50x50x50x40 exercises and recovery blocks.
Tuesdays, Thursdays, and Saturdays are my rest days, allowing me to recover between sessions.
Nutrition Foundation
My nutrition plan is built around:
- Bone broth soups in 3 thermal flasks for on-the-go, collagen, joint health and recovery.
- Kemut, and Spelt bread for sustained energy.
- Vegetables for essential vitamins, fiber, and antioxidants roasted from the cafeteria.
- Trail Mix and banana bread.
- Electrolyte sachets to stay hydrated.
R & D Impression
I'm thoroughly impressed with the products' quality and effectiveness. My (R) Shoulder is slightly on the mend, and I can feel the improvement. As I said in previous posts. I'll continue administration of NPP alone and start the Wolverine Healing Therapy program week 12.
Going into this cycle. I had major concerns losing weight at a steady rate while on NPP. But, goodness gracious me. The R & D Primobolin is playing major a role in my weight loss journey. The Primobolin chambered with the Sustanon is smooth too. I'm so very happy with my progressive transformations and my mental state of confidence is slowly increasing too. Which only means the Sustanon is working a treat.
I mean 51 year's old and by the end of the challenge. I'm going to look ridiculous!
Supplements
See beginning 'My 5k Comeback Log Cycle: Supplements.'
Plus the addition of Coenzyme Q10 as I'm taking Rosuvastatin 10mg everyday.
Research suggests Coenzyme Q10:
1. Reduces muscle pain and weakness: CoQ10 helps mitigate muscle-related side effects of statins.
2. Energy production: CoQ10 supports energy production in cells, which can be impaired by statins.
3. Antioxidant properties: CoQ10 protects against oxidative stress and inflammation, which can be increased by statins.
4. Cardiovascular health: CoQ10 supports heart health, which is already a focus of statin therapy.
5. Potential cholesterol-lowering enhancement: Some research suggests CoQ10 may enhance the cholesterol-lowering effects of statins.
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
DIDO Schedule
Adjusted for the 5k Challenge. This in itself is challenging.
1. 215am Wake Up.
2. 215am Weekly Weight Check-in: 81.8kg.
3. 220am Water 500ml with 2 tsp ¹Cayenne Pepper.
4. 230am Devotional.
5. 245am Be Still (Meditation).
6. 3am ²DBM.
7. 305am Full-Body Dynamic Stretching.
8. 315am Kazan Japanese Method.
9. 315am Workout.
10. 345am Myofascial Foam Rolling.
11. 4am Shower.
12. 420am Meal 1.
13. 5am Drive to work.
14. Snacks.
15. Midday DBM.
16. 1210pm Meal 2.
17. Snacks.
18. 7pm Meal 3.
19. 745 Be Still Meditation.
20. 8pm Bed.
Tuesdays, Thursdays, and Saturdays. I wake up 345am.
¹. A wake up call for the internal organs.
². Diaphragmatic Breathing Method.
Conclusion
I'll be adding Coenzyme Q10 to the supplement range because of the Rosuvastatin 10mg everyday. Obviously, I need Coenzyme Q10 for the rest of my life but I keep forgetting.
I've ordered a 'Body Composition Scale' from Temu. Damn Temu is contagious!
I'll be testing the new smartwatch integration for my branded app this week. That's exciting.
I've also organised 'My Comeback Log' templates for posts in advance too, as I'm back-seat driver this week! Yay!
Last edited:
yeah Bruce Lee's son also died horrible
bro keep up the good work you are a machine
grass-fed bone broth goes a long way toward your nutrition and I like the fasting as well
Awesome and very thorough update man! Being able to adapt is a great skill. You never know what life will throw at you!
Man you are on top of it!
Love following these logs!
•••
A QUICKIE!
•••
I'm about 20mins from DIDO, 14hr shifts sux! The goal was to lose weight but gained 3kgs due to increase in caloric intake. I had to because of the heat and constant moving.
I can't undergo fasting to help with the weight loss goal because of DIDO it's too hard.
I'll bring my bf % down to 8-9% consistently to run Mast with my current cycle. Looking forward to Tren microdosing.
I'm going to commit to the cycle of injectables only nothing else except SR9009 & GW501516.
•••
RIPPED
•••
605am: Oh yeah... I forgot to mention. I'm sitting around 9-10% bodyfat and 84.3kg this morning.
My current is cycle is freaking FIRE. I feel so so so good.
•••
Bloodwork
•••
Online recommendations, as I don't want my GP to freak out because of the high Testosterone results.
Upsetting, for me logging regularly helped me with being organised, disciplined and stoic in my personal journey. I want people to know ADHD can be a beautiful and exciting life. We just have to be apply and trial techniques, methods, supplementation and medications.
Whenever you hit that wall and it's starting become overwhelming.
Be Breathe. Be Calm. Be Still.
Everything is going ok buddy! I promise!
Gotta Go! Damn long tiring days!
VOX
A QUICKIE!
•••
I'm about 20mins from DIDO, 14hr shifts sux! The goal was to lose weight but gained 3kgs due to increase in caloric intake. I had to because of the heat and constant moving.
I can't undergo fasting to help with the weight loss goal because of DIDO it's too hard.
I'll bring my bf % down to 8-9% consistently to run Mast with my current cycle. Looking forward to Tren microdosing.
I'm going to commit to the cycle of injectables only nothing else except SR9009 & GW501516.
•••
RIPPED
•••
605am: Oh yeah... I forgot to mention. I'm sitting around 9-10% bodyfat and 84.3kg this morning.
My current is cycle is freaking FIRE. I feel so so so good.
•••
Bloodwork
•••
Online recommendations, as I don't want my GP to freak out because of the high Testosterone results.
Upsetting, for me logging regularly helped me with being organised, disciplined and stoic in my personal journey. I want people to know ADHD can be a beautiful and exciting life. We just have to be apply and trial techniques, methods, supplementation and medications.
Whenever you hit that wall and it's starting become overwhelming.
Be Breathe. Be Calm. Be Still.
Everything is going ok buddy! I promise!
Gotta Go! Damn long tiring days!
VOX
Last edited:
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
•••
USSR Paradoxical Breathing Method
•••
My goodness he needs the following and if you're like Sam gasping for a pocket of air.
Please, with all of my heart. Add to your basket of knowledge the following that I've copied and pasted for you, it'll improve your cardiovascular health. I promise, you won't regret it.
•••
PDBM
•••
The technique I'm describing is called "Paradoxical Diaphragmatic Breathing" or "Self-Hug Breathing". Taught to me by again Prof. of Bio-mechanics Dr. Igor Borisov. The time I spent with learning how to overcome severe asthma.
It's a method that combines deep breathing with a physical gesture of hugging oneself, which can help:
1. Activate the diaphragm: Encourages belly breathing, rather than shallow chest breathing.
2. Relax the body: Releases physical tension, promotes relaxation, and reduces stress.
3. Improve breathing patterns: Strengthens diaphragmatic breathing, increasing oxygenation and calmness.
Practice:
1. Stand or sit comfortably with your arms at your sides.
2. Inhale deeply through your nose, allowing your belly to rise as your diaphragm descends.
3. As you inhale, wrap your arms around yourself, giving yourself a gentle hug.
4. Exhale slowly through your mouth, releasing your hug, and allowing your belly to fall as your diaphragm rises.
5. Repeat this process several times, focusing on your breath and the sensation of the hug.
This technique can be beneficial for:
- Reducing stress and anxiety.
- Improving sleep quality
- Enhancing overall breathing and respiratory function.
- Increasing self-awareness and self-compassion.
•••
So Impressed
•••
I've been going through quite a few journals here. I'm humbled to see such amazing hard work, dedication, and conviction.
I love reading the positive threads and the genuine comments helping one another. This is moving and I'm learning a lot too!
VOX
USSR Paradoxical Breathing Method
•••
My goodness he needs the following and if you're like Sam gasping for a pocket of air.
Please, with all of my heart. Add to your basket of knowledge the following that I've copied and pasted for you, it'll improve your cardiovascular health. I promise, you won't regret it.
•••
PDBM
•••
The technique I'm describing is called "Paradoxical Diaphragmatic Breathing" or "Self-Hug Breathing". Taught to me by again Prof. of Bio-mechanics Dr. Igor Borisov. The time I spent with learning how to overcome severe asthma.
It's a method that combines deep breathing with a physical gesture of hugging oneself, which can help:
1. Activate the diaphragm: Encourages belly breathing, rather than shallow chest breathing.
2. Relax the body: Releases physical tension, promotes relaxation, and reduces stress.
3. Improve breathing patterns: Strengthens diaphragmatic breathing, increasing oxygenation and calmness.
Practice:
1. Stand or sit comfortably with your arms at your sides.
2. Inhale deeply through your nose, allowing your belly to rise as your diaphragm descends.
3. As you inhale, wrap your arms around yourself, giving yourself a gentle hug.
4. Exhale slowly through your mouth, releasing your hug, and allowing your belly to fall as your diaphragm rises.
5. Repeat this process several times, focusing on your breath and the sensation of the hug.
This technique can be beneficial for:
- Reducing stress and anxiety.
- Improving sleep quality
- Enhancing overall breathing and respiratory function.
- Increasing self-awareness and self-compassion.
•••
So Impressed
•••
I've been going through quite a few journals here. I'm humbled to see such amazing hard work, dedication, and conviction.
I love reading the positive threads and the genuine comments helping one another. This is moving and I'm learning a lot too!
VOX
Day 20
Week 3 Reflection: Nourishing Resilience Amidst Searing Heat.
Last week's unexpected work call-back continued to test my adaptability. The 12-hour DIDO shifts, spring heat, and lengthy commutes, working around the clock non-stop. Really can drain a man's soul.
To combat significant energy losses, I revised my diet:
1. Big Brekkie: Eggs, bacon, avocado, baked beans, and hash browns.
2. Kept with Bone Broth soups for hydration and collagen support.
3. 1 organic superfood shake: Brainwave.
Workout & Cycle Consistency
Despite challenges, my 30-minute Fartlek workout remains unchanged: The 50x50x50x50 calisthenics exercises are providing the results I'm wanting. My current cycle of Sustanon, NPP & Primo is simply amazing, looking forward to tomorrow's first pin for the week.
The Creation of Brainwave
In 2018, I faced the ultimate test of resilience. Diagnosed with liver cancer, my world was turned upside down. The journey to recovery was daunting, but I refused to let adversity define me.
During my rehabilitation, I sought the expertise of Kosta Douridos, Rawai Beach, Phuket. I needed his expert advise to formulate a green powder juice. I showed him a video of Barbara O'Neil deep diving into superfood green juice for health.
When it comes to the power of superfoods. Kosta is the perfect advocate to guide me in crafting a bespoke blend that would support my recovery.
Together, we delved into the realm of plant-based alchemy, seeking the perfect synergy of ingredients to nurture my body and mind. Among the myriad of options, one herb stood out: Gotu Kola.
This ancient adaptogen, revered for its cognitive-enhancing properties, became the cornerstone of our formulation. Kosta could see I was struggling with my mental health because of the 3 years previously. He expressed how Gotu Kola has helped his clients worldwide. I just had to trust him without resorting to pharmaceuticals. That's what I did.
As we combined Gotu Kola with other potent plant superfoods – Whey Protein, Chlorella, Wheatgrass, Alfalfa, Moringa, Broccoli Sprout, Inulin – the essence of Brainwave began to take shape.
I asked Kosta why not Ashwagandha is it's an excellent adaptogen, but Kosta said the inclusion would:
1. Overlap with Gotu Kola's cognitive benefits
2. Increase the stimulatory effect, potentially causing:
- Jitters
- Anxiety
- Insomnia
3. Alter the blend's synergistic balance.
Besides Moringa is a fine alternative to Ashwagandha.
Adding Ashwagandha as a separate supplement or rotating it with Brainwave is best advised.
Brainwave's synergistic blend:
- Gotu Kola: Enhanced cognitive function and mental clarity.
- Whey Protein: Supported muscle recovery and growth.
- Chlorella: Boosted energy and detoxification.
- Wheatgrass: Amplified antioxidant intake.
- Alfalfa: Nourished digestive health.
- Moringa: Elevated mood and well-being.
- Broccoli Sprout: Activated cellular renewal.
- Inulin: Supported gut health and immunity.
I've shared Brainwave with people from around the world with the expected transformative results. A long story short. I convinced myself I had a real honest product to help people. I invested into Brainwave as a startup as a business in 2019 but the business partners I went in with embezzled my investment. I'll leave there, as 2019 was a very dark time.
I hope the following will help you to understand the power of green superfoods. The magic that they can be bring to your life, your aesthetic and athletic performance journey.
The following content was the product details going onto the superfoods market.
Brainwave
Warning:
- Consult a healthcare professional before use.
- Not intended for individuals under 18 years old.
- Store in a cool, dry place.
- Remember Brainwave didn't make it TGA for approval.
Brainwave - Cognitive Function and Wellness Blend.
Brainwave is a combination which offers a broad spectrum of nutrients, benefits, and synergies.
1. Gotu Kola: Enhances cognitive function, memory, and skin health.
2. Chlorella: Rich in protein, vitamins, and minerals, supports detoxification and immune function.
3. Wheatgrass: High in antioxidants, vitamins, and minerals, supports detoxification and energy.
4. Alfalfa: Rich in vitamins, minerals, and protein, supports digestive health and immune function.
5. Moringa: Packed with vitamins, minerals, and antioxidants, supports energy and overall well-being.
6. Broccoli sprout: Rich in sulforaphane, supports cancer prevention and immune function.
Macros (approximate values per serving):
- Protein: 20-30g (Chlorella, Alfalfa, Moringa)
- Fiber: 5-10g (Chlorella, Alfalfa, Moringa, Wheatgrass)
- Fat: 2-5g (Moringa, Chlorella)
- Carbohydrates: 20-30g (Wheatgrass, Alfalfa, Moringa)
- Vitamins: A, C, E, K, B complex
- Minerals: Calcium, Iron, Potassium, Magnesium, Zinc
By combining Gotu Kola with these potent greens, Brainwave creates a comprehensive formula that supports cognitive function, energy, and overall well-being.
Brainwave Formula
Net Weight: 2kg (4.4lbs)
Servings: 60-80
Serving Size: 25-30g (2-3 tablespoons)
Daily Dosage:
- Morning: 1 serving (25-30g)
- Post-Workout: 1-2 servings (25-60g)
- Before Bed: 1 serving (25-30g)
Ingredients:
- Whey Protein: 500g
- Chlorella: 200g
- Gotu Kola: 100g
- Wheatgrass: 200g
- Alfalfa: 200g
- Moringa: 100g
- Broccoli Sprout: 100g
- Inulin: 100g
Nutrition Facts (per serving):
- Calories: 120-150
- Protein: 8-10g
- Fat: 2-3g
- Carbohydrates: 20-25g
- Fiber: 5-7g
- Sugar: 5-7g
- Sodium: 50-100mg
Best to use a bakers mixer to blend together. You may also need to break it down into parts if the mixer is small home kitchen appliance
DIDO Schedule
Monday, Wednesday, Friday.
215am Wake Up.
215am Weekly Weight Check-in: 83.9kg. Sep 16.24
220am Water 500ml with 2 tsp Cayenne Pepper.
230am Devotional.
245am Be Still (Meditation).
3am ¹DPBM.
305am Full-Body Dynamic Stretching.
315am Kazan Japanese Method.
315am Workout.
345am Myofascial Foam Rolling.
4am Green Shake.
4am Shower.
420am Meal 1. Big Brekkie.
5am Drive to work.
9am Trail Mix.
1150 ²Green Shake.
Midday DPBM.
1210pm Meal 2. Bone Broth & Vegetables.
3pm Trail Mix.
7pm Brainwave.
7pm Meal 3. Bone Broth.
745 Be Still Meditation.
8pm DPBM.
8pm Bed.
¹Deep Paradoxical Breathing Method.
²Brainwave Green Superfoods Shake.
Tuesdays, Thursdays, and Saturdays.
3:55 am Wake Up.
3:55 am Water (500ml) with 2 tsp Cayenne Pepper
4:00 am Devotional.
4:10 am Be Still (Meditation).
4:20 am DPBM.
4:30 am Full-Body Dynamic Stretching.
4:40 am Kazan Japanese Method.
5:00 am Workout.
5:20 am Myofascial Foam Rolling.
530 am Brainwave.
5:30 am Shower.
5:45 am Meal 1: Big Brekkie.
6:30 am Drive to work.
10:00 am Trail Mix (snack).
12:10 pm Midday DPBM.
12:10 pm Meal 2: Bone Broth.
3:00 pm Trail Mix (snack).
715pm Brainwave.
7:00 pm Meal 3 - Bone Broth.
7:45 pm Be Still Meditation.
8:00 pm DPBM.
8:00 pm Bed.
Big Brekkie Recipe
Ingredients:
- 4 large eggs.
- 4 slices of bacon
- 1 can of Watties baked beans
- 1 cup hash browns
- 1 cup cooked coffee
Total Macronutrients:
- Calories: 945
- Protein: 51g
- Fat: 69g
- Carbohydrates: 52g
Macro Breakdown:
- Protein: 21%
- Fat: 66%
- Carbohydrates: 13%*
Protein Trail Mix
- 1/2 cup nuts (almonds, cashews, or pecans)
- 1/4 cup seeds (pumpkin, sunflower, or chia)
- 1/4 cup dried fruit (cranberries, raisins, or cherries)
- 1/4 cup protein-rich ingredients (choose one or mix):
1. - Peanut butter chips
2. - Protein puffs (e.g., whey or pea protein)
3. - Jerky bits (beef, turkey, or chicken)
4. - 1/4 cup whole grain cereal (e.g., oats, quinoa, or puffed rice)
5. 1 Tbls hemp seeds (optional)
- Pinch of salt
Mix and Match:
- Add other ingredients like coconut flakes, cinnamon, or vanilla powder to taste.
- Swap nuts or seeds with other varieties.
- Use different types of protein-rich ingredients or add more than one.
Macro Breakdown (approximate):
Per serving (1/4 cup):
- Calories: 170-200
- Protein: 10-15g
- Fat: 8-10g
- Carbohydrates: 15-20g
- Fiber: 2-3g
Supplements
'My Comeback Log Cycle: Supplements.'
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
Week 3 Reflection: Nourishing Resilience Amidst Searing Heat.
Last week's unexpected work call-back continued to test my adaptability. The 12-hour DIDO shifts, spring heat, and lengthy commutes, working around the clock non-stop. Really can drain a man's soul.
To combat significant energy losses, I revised my diet:
1. Big Brekkie: Eggs, bacon, avocado, baked beans, and hash browns.
2. Kept with Bone Broth soups for hydration and collagen support.
3. 1 organic superfood shake: Brainwave.
Workout & Cycle Consistency
Despite challenges, my 30-minute Fartlek workout remains unchanged: The 50x50x50x50 calisthenics exercises are providing the results I'm wanting. My current cycle of Sustanon, NPP & Primo is simply amazing, looking forward to tomorrow's first pin for the week.
The Creation of Brainwave
In 2018, I faced the ultimate test of resilience. Diagnosed with liver cancer, my world was turned upside down. The journey to recovery was daunting, but I refused to let adversity define me.
During my rehabilitation, I sought the expertise of Kosta Douridos, Rawai Beach, Phuket. I needed his expert advise to formulate a green powder juice. I showed him a video of Barbara O'Neil deep diving into superfood green juice for health.
When it comes to the power of superfoods. Kosta is the perfect advocate to guide me in crafting a bespoke blend that would support my recovery.
Together, we delved into the realm of plant-based alchemy, seeking the perfect synergy of ingredients to nurture my body and mind. Among the myriad of options, one herb stood out: Gotu Kola.
This ancient adaptogen, revered for its cognitive-enhancing properties, became the cornerstone of our formulation. Kosta could see I was struggling with my mental health because of the 3 years previously. He expressed how Gotu Kola has helped his clients worldwide. I just had to trust him without resorting to pharmaceuticals. That's what I did.
As we combined Gotu Kola with other potent plant superfoods – Whey Protein, Chlorella, Wheatgrass, Alfalfa, Moringa, Broccoli Sprout, Inulin – the essence of Brainwave began to take shape.
I asked Kosta why not Ashwagandha is it's an excellent adaptogen, but Kosta said the inclusion would:
1. Overlap with Gotu Kola's cognitive benefits
2. Increase the stimulatory effect, potentially causing:
- Jitters
- Anxiety
- Insomnia
3. Alter the blend's synergistic balance.
Besides Moringa is a fine alternative to Ashwagandha.
Adding Ashwagandha as a separate supplement or rotating it with Brainwave is best advised.
Brainwave's synergistic blend:
- Gotu Kola: Enhanced cognitive function and mental clarity.
- Whey Protein: Supported muscle recovery and growth.
- Chlorella: Boosted energy and detoxification.
- Wheatgrass: Amplified antioxidant intake.
- Alfalfa: Nourished digestive health.
- Moringa: Elevated mood and well-being.
- Broccoli Sprout: Activated cellular renewal.
- Inulin: Supported gut health and immunity.
I've shared Brainwave with people from around the world with the expected transformative results. A long story short. I convinced myself I had a real honest product to help people. I invested into Brainwave as a startup as a business in 2019 but the business partners I went in with embezzled my investment. I'll leave there, as 2019 was a very dark time.
I hope the following will help you to understand the power of green superfoods. The magic that they can be bring to your life, your aesthetic and athletic performance journey.
The following content was the product details going onto the superfoods market.
Brainwave
Warning:
- Consult a healthcare professional before use.
- Not intended for individuals under 18 years old.
- Store in a cool, dry place.
- Remember Brainwave didn't make it TGA for approval.
Brainwave - Cognitive Function and Wellness Blend.
Brainwave is a combination which offers a broad spectrum of nutrients, benefits, and synergies.
1. Gotu Kola: Enhances cognitive function, memory, and skin health.
2. Chlorella: Rich in protein, vitamins, and minerals, supports detoxification and immune function.
3. Wheatgrass: High in antioxidants, vitamins, and minerals, supports detoxification and energy.
4. Alfalfa: Rich in vitamins, minerals, and protein, supports digestive health and immune function.
5. Moringa: Packed with vitamins, minerals, and antioxidants, supports energy and overall well-being.
6. Broccoli sprout: Rich in sulforaphane, supports cancer prevention and immune function.
Macros (approximate values per serving):
- Protein: 20-30g (Chlorella, Alfalfa, Moringa)
- Fiber: 5-10g (Chlorella, Alfalfa, Moringa, Wheatgrass)
- Fat: 2-5g (Moringa, Chlorella)
- Carbohydrates: 20-30g (Wheatgrass, Alfalfa, Moringa)
- Vitamins: A, C, E, K, B complex
- Minerals: Calcium, Iron, Potassium, Magnesium, Zinc
By combining Gotu Kola with these potent greens, Brainwave creates a comprehensive formula that supports cognitive function, energy, and overall well-being.
Brainwave Formula
Net Weight: 2kg (4.4lbs)
Servings: 60-80
Serving Size: 25-30g (2-3 tablespoons)
Daily Dosage:
- Morning: 1 serving (25-30g)
- Post-Workout: 1-2 servings (25-60g)
- Before Bed: 1 serving (25-30g)
Ingredients:
- Whey Protein: 500g
- Chlorella: 200g
- Gotu Kola: 100g
- Wheatgrass: 200g
- Alfalfa: 200g
- Moringa: 100g
- Broccoli Sprout: 100g
- Inulin: 100g
Nutrition Facts (per serving):
- Calories: 120-150
- Protein: 8-10g
- Fat: 2-3g
- Carbohydrates: 20-25g
- Fiber: 5-7g
- Sugar: 5-7g
- Sodium: 50-100mg
Best to use a bakers mixer to blend together. You may also need to break it down into parts if the mixer is small home kitchen appliance
DIDO Schedule
Monday, Wednesday, Friday.
215am Wake Up.
215am Weekly Weight Check-in: 83.9kg. Sep 16.24
220am Water 500ml with 2 tsp Cayenne Pepper.
230am Devotional.
245am Be Still (Meditation).
3am ¹DPBM.
305am Full-Body Dynamic Stretching.
315am Kazan Japanese Method.
315am Workout.
345am Myofascial Foam Rolling.
4am Green Shake.
4am Shower.
420am Meal 1. Big Brekkie.
5am Drive to work.
9am Trail Mix.
1150 ²Green Shake.
Midday DPBM.
1210pm Meal 2. Bone Broth & Vegetables.
3pm Trail Mix.
7pm Brainwave.
7pm Meal 3. Bone Broth.
745 Be Still Meditation.
8pm DPBM.
8pm Bed.
¹Deep Paradoxical Breathing Method.
²Brainwave Green Superfoods Shake.
Tuesdays, Thursdays, and Saturdays.
3:55 am Wake Up.
3:55 am Water (500ml) with 2 tsp Cayenne Pepper
4:00 am Devotional.
4:10 am Be Still (Meditation).
4:20 am DPBM.
4:30 am Full-Body Dynamic Stretching.
4:40 am Kazan Japanese Method.
5:00 am Workout.
5:20 am Myofascial Foam Rolling.
530 am Brainwave.
5:30 am Shower.
5:45 am Meal 1: Big Brekkie.
6:30 am Drive to work.
10:00 am Trail Mix (snack).
12:10 pm Midday DPBM.
12:10 pm Meal 2: Bone Broth.
3:00 pm Trail Mix (snack).
715pm Brainwave.
7:00 pm Meal 3 - Bone Broth.
7:45 pm Be Still Meditation.
8:00 pm DPBM.
8:00 pm Bed.
Big Brekkie Recipe
Ingredients:
- 4 large eggs.
- 4 slices of bacon
- 1 can of Watties baked beans
- 1 cup hash browns
- 1 cup cooked coffee
Total Macronutrients:
- Calories: 945
- Protein: 51g
- Fat: 69g
- Carbohydrates: 52g
Macro Breakdown:
- Protein: 21%
- Fat: 66%
- Carbohydrates: 13%*
Protein Trail Mix
- 1/2 cup nuts (almonds, cashews, or pecans)
- 1/4 cup seeds (pumpkin, sunflower, or chia)
- 1/4 cup dried fruit (cranberries, raisins, or cherries)
- 1/4 cup protein-rich ingredients (choose one or mix):
1. - Peanut butter chips
2. - Protein puffs (e.g., whey or pea protein)
3. - Jerky bits (beef, turkey, or chicken)
4. - 1/4 cup whole grain cereal (e.g., oats, quinoa, or puffed rice)
5. 1 Tbls hemp seeds (optional)
- Pinch of salt
Mix and Match:
- Add other ingredients like coconut flakes, cinnamon, or vanilla powder to taste.
- Swap nuts or seeds with other varieties.
- Use different types of protein-rich ingredients or add more than one.
Macro Breakdown (approximate):
Per serving (1/4 cup):
- Calories: 170-200
- Protein: 10-15g
- Fat: 8-10g
- Carbohydrates: 15-20g
- Fiber: 2-3g
Supplements
'My Comeback Log Cycle: Supplements.'
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
•••
Day 21
•••
Adjusting Nutrition and Energy Balance
This week, I've intentionally removed Meal 1 from my routine to optimize weight management. Reflecting on the past two weeks, I realized I was overcompensating for energy needs, leading to excessive calorie intake.
Taking a week's break from DIDO allows me to:
1. Rebalance hunger and satiety cues.
2. Enhance nutrient efficiency.
3. Improve mental clarity and focus.
By adjusting my nutrition during the week break from DIDO, I'm cultivating a healthier relationship with food and energy. This mindful approach will help me achieve optimal balance and well-being.
Daily Schedule
Monday, Wednesday, Friday
6:00 AM - Wake Up
6:05AM - Weekly Weight Check-in 83.2kg
6:20 AM - Water 500ml with 2 tsp Cayenne Pepper
6:30 AM - Devotional
6:45 AM - Be Still (Meditation)
7:00 AM - DPBM
7:05 AM - Movement Preparation A
7:15 AM - Workout
8 AM - Myofascial Foam Rolling
11:50AM - Green Shake, Midday DPBM
12:10 PM - Meal 2: Bone Broth & Vegetables
7:00 PM - Brainwave Supplement
7:00 PM - Meal 3: Bone Broth
7:45 PM - Be Still Meditation
8:00 PM - DPBM
8:00 PM - Sleep
Workout
Movement Preparation A
A warm up routine before a session.
Start with Level 1, for the first 6 weeks. Then Level 2 weeks 7-12. Finally, Level 3 weeks 12-16.
Time: 5-10 mins.
️ Level 1: 1 x 05-10 Reps
️ Level 2: 1 x 10-15 Reps
️ Level 3: 1 x 15-20 Reps
Exercises:
1. Brady Bands Series
2. Inchworm.
3. Walking Knee to Chest
4. Walking Pull-Back Butt Kicks
5. Alternating Lateral Lunge Walk
6. Walking Warrior Lunge.
7. Walking Spiderman With Hip Lift.
8. Reverse Lunge Posterolateral Reach
9. Bird Dog
10. X Band Box Walks.
11. Toy Solider.
12. Rocking Ankle Mobilization.
Fartlek - Green / Blue Zone
Fartlek Training 30mins
- Walk from one post to the next.
- Sprint from that post to the next.
- Walk again to recover.
See results below
50x50x50x50 Push-ups, Abs, Hindu Squats, Pull-ups. Performed at a local park.
Cycle
1 x Sustanon 250mg
1 x Primo 100mg
1 x NPP 200mg
Supplements
Pre-Workout:
Creatine Monohydrate 5g
Citrulline Malate 2-3g
Beta Alanine 2-3g
Caffeine 200mg
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
Day 21
•••
Adjusting Nutrition and Energy Balance
This week, I've intentionally removed Meal 1 from my routine to optimize weight management. Reflecting on the past two weeks, I realized I was overcompensating for energy needs, leading to excessive calorie intake.
Taking a week's break from DIDO allows me to:
1. Rebalance hunger and satiety cues.
2. Enhance nutrient efficiency.
3. Improve mental clarity and focus.
By adjusting my nutrition during the week break from DIDO, I'm cultivating a healthier relationship with food and energy. This mindful approach will help me achieve optimal balance and well-being.
Daily Schedule
Monday, Wednesday, Friday
6:00 AM - Wake Up
6:05AM - Weekly Weight Check-in 83.2kg
6:20 AM - Water 500ml with 2 tsp Cayenne Pepper
6:30 AM - Devotional
6:45 AM - Be Still (Meditation)
7:00 AM - DPBM
7:05 AM - Movement Preparation A
7:15 AM - Workout
8 AM - Myofascial Foam Rolling
11:50AM - Green Shake, Midday DPBM
12:10 PM - Meal 2: Bone Broth & Vegetables
7:00 PM - Brainwave Supplement
7:00 PM - Meal 3: Bone Broth
7:45 PM - Be Still Meditation
8:00 PM - DPBM
8:00 PM - Sleep
Workout
Movement Preparation A
A warm up routine before a session.
Start with Level 1, for the first 6 weeks. Then Level 2 weeks 7-12. Finally, Level 3 weeks 12-16.
Time: 5-10 mins.
️ Level 1: 1 x 05-10 Reps️ Level 2: 1 x 10-15 Reps️ Level 3: 1 x 15-20 RepsExercises:
1. Brady Bands Series
2. Inchworm.
3. Walking Knee to Chest
4. Walking Pull-Back Butt Kicks
5. Alternating Lateral Lunge Walk
6. Walking Warrior Lunge.
7. Walking Spiderman With Hip Lift.
8. Reverse Lunge Posterolateral Reach
9. Bird Dog
10. X Band Box Walks.
11. Toy Solider.
12. Rocking Ankle Mobilization.
Fartlek - Green / Blue Zone
Fartlek Training 30mins
- Walk from one post to the next.
- Sprint from that post to the next.
- Walk again to recover.
See results below
50x50x50x50 Push-ups, Abs, Hindu Squats, Pull-ups. Performed at a local park.
Cycle
1 x Sustanon 250mg
1 x Primo 100mg
1 x NPP 200mg
Supplements
Pre-Workout:
Creatine Monohydrate 5g
Citrulline Malate 2-3g
Beta Alanine 2-3g
Caffeine 200mg
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
I'll have to film the method taught to me by Dr. Igor Borisov. It'll enable readers to put 2 & 2 together with proper technique and form.@VOX you're pretty deep into this, on the breathing part PDBM interesting I'll check into it, I do breathing exercises before big lifts
and EVO family has great logs some amazing stories
The DPBM Method can really whip the life out of you as it's a workout in itself. Consistency is vital. I just have to figure out how I'm going to go about it...
VOX
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
both days 20 and 21 are going really well for you•••
Day 21
•••
Adjusting Nutrition and Energy Balance
This week, I've intentionally removed Meal 1 from my routine to optimize weight management. Reflecting on the past two weeks, I realized I was overcompensating for energy needs, leading to excessive calorie intake.
Taking a week's break from DIDO allows me to:
1. Rebalance hunger and satiety cues.
2. Enhance nutrient efficiency.
3. Improve mental clarity and focus.
By adjusting my nutrition during the week break from DIDO, I'm cultivating a healthier relationship with food and energy. This mindful approach will help me achieve optimal balance and well-being.
Daily Schedule
Monday, Wednesday, Friday
6:00 AM - Wake Up
6:05AM - Weekly Weight Check-in 83.2kg
6:20 AM - Water 500ml with 2 tsp Cayenne Pepper
6:30 AM - Devotional
6:45 AM - Be Still (Meditation)
7:00 AM - DPBM
7:05 AM - Movement Preparation A
7:15 AM - Workout
8 AM - Myofascial Foam Rolling
11:50AM - Green Shake, Midday DPBM
12:10 PM - Meal 2: Bone Broth & Vegetables
7:00 PM - Brainwave Supplement
7:00 PM - Meal 3: Bone Broth
7:45 PM - Be Still Meditation
8:00 PM - DPBM
8:00 PM - Sleep
Workout
Movement Preparation A
A warm up routine before a session.
Start with Level 1, for the first 6 weeks. Then Level 2 weeks 7-12. Finally, Level 3 weeks 12-16.
Time: 5-10 mins.
Exercises:
1. Brady Bands Series
2. Inchworm.
3. Walking Knee to Chest
4. Walking Pull-Back Butt Kicks
5. Alternating Lateral Lunge Walk
6. Walking Warrior Lunge.
7. Walking Spiderman With Hip Lift.
8. Reverse Lunge Posterolateral Reach
9. Bird Dog
10. X Band Box Walks.
11. Toy Solider.
12. Rocking Ankle Mobilization.
View attachment 53922
Fartlek - Green / Blue Zone
Fartlek Training 30mins
- Walk from one post to the next.
- Sprint from that post to the next.
- Walk again to recover.
See results below
View attachment 53923
50x50x50x50 Push-ups, Abs, Hindu Squats, Pull-ups. Performed at a local park.
View attachment 53924
Cycle
1 x Sustanon 250mg
1 x Primo 100mg
1 x NPP 200mg
Supplements
Pre-Workout:
Creatine Monohydrate 5g
Citrulline Malate 2-3g
Beta Alanine 2-3g
Caffeine 200mg
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
sustanon with primo and npp clean @VOXhave you considered adding a bit more fasting hours?
Yes, I'll be starting a 48hr fast Friday evening to Sunday. Then I'm back on DIDO!both days 20 and 21 are going really well for you
have you considered adding a bit more fasting hours?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Your presence is everything. Thank you for being there!48 hour fast is perfect
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
bro docs usually know guys on roids or trt these days common
this is some great tips on cardiovascular health
great tips on reducing anxiety and it works
Replace wheatgrass with barley grass or Alfalfa or Oat grass powder or even try Matcha Green Tea. I know what you mean. Sometimes my windpipe seems to swell a little while after then I know my stomach is gonna take a hit. It's usually when I have too much carbs. I low acidity in my stomach to break down foods.
Remember, we can only try and what works and what doesn't.
•••
Day 23
•••
Wednesday: 'And still the baddest man on the planet!.'
This turned up on my Google News #fyp today. Mike Tyson recently said building up to his bout against Jake Paul in December 2024.
"I want to change biology, I want to change the way people think about age," he said.
The boxing icon then added: "People think that as you get older you become weaker, you become less physically active at a high level.
"It's all psychological. If you believe you feel bad and you feel old - then you feel bad and old.
"If you believe feel great, you feel great. It's all about what we see about ourselves."
Mike Tyson's words resonate deeply with me, brothers. As a 51-year-old health & fitness enthusiast, I've witnessed firsthand how mindset dictates physicality. The notion that age equals decline is a self-fulfilling prophecy.
But, I'd like to take it a step further. While psychology plays a significant role, I firmly believe faith is the X-factor. When you combine unwavering faith with a strong mindset, you unlock unparalleled potential.
For me, faith fuels resilience, discipline, and purpose. It's the driving force behind my gym sessions, nutrition plan, and recovery strategies. When faced with challenges, faith reminds me that my strength comes from within my Temple. Inside of my Temple is unbridled light, so astonishing bright in fact that 'darkness comprehends it not.'
Tyson's right; our perception shapes reality. But with faith, we transcend limitations. We tap into an unshakeable confidence, knowing our bodies is a protective vessel for our Temple, capable of overcoming any obstacle.
I'm not advocating for a specific faith or denomination. Whether or I'm emphasizing the transformative power of belief. When you merge faith with mental toughness, you become unstoppable.
Look, I may be ranting on, but if at least one reader over 50, 40, or even 30 - who feels like life is crap, like they've lost their edge, or like time is running out - reads this and says, 'You know what? I've had enough!'... then this post is worth it.
If one person realizes they're not alone, that we're all in this together, and that it's never too late to turn things around... then I've done my job.
During my chill out time. I had time to write 3 points to inspire you today. I believe the following will help you.
You're Not
1. You're not old; you're experienced.
2. You're not worn out; you're battle-tested.
3. You're not over the hill; you're at the peak.
Your 30s, 40s, 50s, and beyond can be your best years yet. Don't believe the stereotypes. Don't listen to the naysayers. You have wisdom, strength, and resilience.
So, take control. Own your fitness. Fuel your mind. Nurture your spirit. Surround yourself with people who uplift and inspire.
You've got this. You're not done yet. Your best chapters are still unwritten.
VOX
Daily Schedule
Wednesday
6:00 AM - Wake Up
6:20 AM - Water 500ml with 2 tsp Cayenne Pepper
6:30 AM - Devotional
6:45 AM - Be Still (Meditation)
7:00 AM - DPBM
7:05 AM - Full-Body Dynamic Stretching
7:15 AM - Workout
8 AM - Myofascial Foam Rolling
11:50AM - Green Shake, Midday DPBM
MIDDAY - Pin see Cycle
12:10 PM - Meal 2: Bone Broth & Vegetables
1:00 PM - Creation of Calendy Schedule for online client bookings.
1:45 PM - Integrated: Zoom and WhatsApp
2:30 PM - Mock SALE calls with ¹Grace
2:45 PM - I needed a freaking break!
3:00 PM - Random stretching
4:00 PM - Click Funnel development
4:45 PM - Chill
7:00 PM - ²Meal 3: Bone Broth
7:45 PM - Be Still Meditation
8:00 PM - DPBM
10:00 PM - Sleep
¹I've hired Grace - Vietnam
as my virtual assistant. Has a fantastic grasp of English and her expertise on the administration front is such a blessing.
²Previous journal I mentioned 7pm Brainwave Shake. Well, who had trouble getting to sleep the past week nights! I was wondering what the freaking heck was going on! Sometimes... I wonder I how even function?
Workout
Movement Preparation A
A warm up routine before a session.
Start with Level 1, for the first 6 weeks. Then Level 2 weeks 7-12. Finally, Level 3 weeks 12-16.
Time: 5-10 mins.
️ Level 1: 1 x 05-10 Reps
️ Level 2: 1 x 10-15 Reps
️ Level 3: 1 x 15-20 Reps
Exercises:
1. Brady Bands Series
2. Inchworm.
3. Walking Knee to Chest
4. Walking Pull-Back Butt Kicks
5. Alternating Lateral Lunge Walk
6. Walking Warrior Lunge.
7. Walking Spiderman With Hip Lift.
8. Reverse Lunge Posterolateral Reach
9. Bird Dog
10. X Band Box Walks
11. Toy Solider
12. Rocking Ankle Mobilization
Fartlek - Green / Blue Zone
Fartlek Training 30mins
Started jogging but their was spring pollen half-way into session that was stuffing with my breathing and windpipe was closing or swelling.
50x50x50x50
Hindu Squats, Push-ups, Core, Pull-ups.
I had to take breaks as it was hard to breathe at the park. Luckily, I got my lame arse up because it felt useless struggling for life. I felt like a upside down cockroach supposedly doing bicycles for the core.
Cycle
1 x Sustanon 250mg
1 x Primo 100mg
1 x NPP 200mg
Skipped Monday altogether as my shoulder wasn't feeling too good. But, today was a very good day as I made the right decision for own personal sanity. I listened to my mind this time not my body or heart. Common sense goes a long way.
You know the good thing about no AAS orals during a injection cycle. My serratus anterior don't cramp while pinning my gluteus maximus. I haven't used Taurine to counter the back pumps as I'm not on Anavar.
Quiet honestly, after careful thought. Anavar and I have a great relationship over the past three decades off 'n on but I feel it's time to part ways and seek a Sarm alternative.
Supplements
Pre-Workout:
Creatine Monohydrate 5g
Citrulline Malate 2-3g
Beta Alanine 2-3g
Caffeine 200mg
You know I decided against a Pre-Workout today. I felt it was unnecessary because ti my current @DofRandD cycle. Plus, I don't know if it is or not but the bone broth soups since the beginning of the challenge has... I'm sure it's giving me good clean energy.
I wish I could ask my physical self?
Medication
1 x Ibresartan 150mg
1 x Rosuvastatin 10mg
Day 23
•••
Wednesday: 'And still the baddest man on the planet!.'
This turned up on my Google News #fyp today. Mike Tyson recently said building up to his bout against Jake Paul in December 2024.
"I want to change biology, I want to change the way people think about age," he said.
The boxing icon then added: "People think that as you get older you become weaker, you become less physically active at a high level.
"It's all psychological. If you believe you feel bad and you feel old - then you feel bad and old.
"If you believe feel great, you feel great. It's all about what we see about ourselves."
Mike Tyson's words resonate deeply with me, brothers. As a 51-year-old health & fitness enthusiast, I've witnessed firsthand how mindset dictates physicality. The notion that age equals decline is a self-fulfilling prophecy.
But, I'd like to take it a step further. While psychology plays a significant role, I firmly believe faith is the X-factor. When you combine unwavering faith with a strong mindset, you unlock unparalleled potential.
For me, faith fuels resilience, discipline, and purpose. It's the driving force behind my gym sessions, nutrition plan, and recovery strategies. When faced with challenges, faith reminds me that my strength comes from within my Temple. Inside of my Temple is unbridled light, so astonishing bright in fact that 'darkness comprehends it not.'
Tyson's right; our perception shapes reality. But with faith, we transcend limitations. We tap into an unshakeable confidence, knowing our bodies is a protective vessel for our Temple, capable of overcoming any obstacle.
I'm not advocating for a specific faith or denomination. Whether or I'm emphasizing the transformative power of belief. When you merge faith with mental toughness, you become unstoppable.
Look, I may be ranting on, but if at least one reader over 50, 40, or even 30 - who feels like life is crap, like they've lost their edge, or like time is running out - reads this and says, 'You know what? I've had enough!'... then this post is worth it.
If one person realizes they're not alone, that we're all in this together, and that it's never too late to turn things around... then I've done my job.
During my chill out time. I had time to write 3 points to inspire you today. I believe the following will help you.
You're Not
1. You're not old; you're experienced.
2. You're not worn out; you're battle-tested.
3. You're not over the hill; you're at the peak.
Your 30s, 40s, 50s, and beyond can be your best years yet. Don't believe the stereotypes. Don't listen to the naysayers. You have wisdom, strength, and resilience.
So, take control. Own your fitness. Fuel your mind. Nurture your spirit. Surround yourself with people who uplift and inspire.
You've got this. You're not done yet. Your best chapters are still unwritten.
VOX
Daily Schedule
Wednesday
6:00 AM - Wake Up
6:20 AM - Water 500ml with 2 tsp Cayenne Pepper
6:30 AM - Devotional
6:45 AM - Be Still (Meditation)
7:00 AM - DPBM
7:05 AM - Full-Body Dynamic Stretching
7:15 AM - Workout
8 AM - Myofascial Foam Rolling
11:50AM - Green Shake, Midday DPBM
MIDDAY - Pin see Cycle
12:10 PM - Meal 2: Bone Broth & Vegetables
1:00 PM - Creation of Calendy Schedule for online client bookings.
1:45 PM - Integrated: Zoom and WhatsApp
2:30 PM - Mock SALE calls with ¹Grace
2:45 PM - I needed a freaking break!
3:00 PM - Random stretching
4:00 PM - Click Funnel development
4:45 PM - Chill
7:00 PM - ²Meal 3: Bone Broth
7:45 PM - Be Still Meditation
8:00 PM - DPBM
10:00 PM - Sleep
¹I've hired Grace - Vietnam
as my virtual assistant. Has a fantastic grasp of English and her expertise on the administration front is such a blessing.²Previous journal I mentioned 7pm Brainwave Shake. Well, who had trouble getting to sleep the past week nights! I was wondering what the freaking heck was going on! Sometimes... I wonder I how even function?
Workout
Movement Preparation A
A warm up routine before a session.
Start with Level 1, for the first 6 weeks. Then Level 2 weeks 7-12. Finally, Level 3 weeks 12-16.
Time: 5-10 mins.
️ Level 1: 1 x 05-10 Reps️ Level 2: 1 x 10-15 Reps️ Level 3: 1 x 15-20 RepsExercises:
1. Brady Bands Series
2. Inchworm.
3. Walking Knee to Chest
4. Walking Pull-Back Butt Kicks
5. Alternating Lateral Lunge Walk
6. Walking Warrior Lunge.
7. Walking Spiderman With Hip Lift.
8. Reverse Lunge Posterolateral Reach
9. Bird Dog
10. X Band Box Walks
11. Toy Solider
12. Rocking Ankle Mobilization
Fartlek - Green / Blue Zone
Fartlek Training 30mins
Started jogging but their was spring pollen half-way into session that was stuffing with my breathing and windpipe was closing or swelling.
50x50x50x50
Hindu Squats, Push-ups, Core, Pull-ups.
I had to take breaks as it was hard to breathe at the park. Luckily, I got my lame arse up because it felt useless struggling for life. I felt like a upside down cockroach supposedly doing bicycles for the core.
Cycle
1 x Sustanon 250mg
1 x Primo 100mg
1 x NPP 200mg
Skipped Monday altogether as my shoulder wasn't feeling too good. But, today was a very good day as I made the right decision for own personal sanity. I listened to my mind this time not my body or heart. Common sense goes a long way.
You know the good thing about no AAS orals during a injection cycle. My serratus anterior don't cramp while pinning my gluteus maximus. I haven't used Taurine to counter the back pumps as I'm not on Anavar.
Quiet honestly, after careful thought. Anavar and I have a great relationship over the past three decades off 'n on but I feel it's time to part ways and seek a Sarm alternative.
Supplements
Creatine Monohydrate 5g
Citrulline Malate 2-3g
Beta Alanine 2-3g
Caffeine 200mg
You know I decided against a Pre-Workout today. I felt it was unnecessary because ti my current @DofRandD cycle. Plus, I don't know if it is or not but the bone broth soups since the beginning of the challenge has... I'm sure it's giving me good clean energy.
I wish I could ask my physical self?
Medication
1 x Ibresartan 150mg
1 x Rosuvastatin 10mg
Attachments
Last edited:
bro... im loving this log you go into such great detail with everything keep it up•••
Day 23
•••
Wednesday: 'And still the baddest man on the planet!.'
This turned up on my Google News #fyp today. Mike Tyson recently said building up to his bout against Jake Paul in December 2024.
"I want to change biology, I want to change the way people think about age," he said.
The boxing icon then added: "People think that as you get older you become weaker, you become less physically active at a high level.
"It's all psychological. If you believe you feel bad and you feel old - then you feel bad and old.
"If you believe feel great, you feel great. It's all about what we see about ourselves."
Mike Tyson's words resonate deeply with me, brothers. As a 51-year-old health & fitness enthusiast, I've witnessed firsthand how mindset dictates physicality. The notion that age equals decline is a self-fulfilling prophecy.
But, I'd like to take it a step further. While psychology plays a significant role, I firmly believe faith is the X-factor. When you combine unwavering faith with a strong mindset, you unlock unparalleled potential.
For me, faith fuels resilience, discipline, and purpose. It's the driving force behind my gym sessions, nutrition plan, and recovery strategies. When faced with challenges, faith reminds me that my strength comes from within my Temple. Inside of my Temple is unbridled light, so astonishing bright in fact that 'darkness comprehends it not.'
Tyson's right; our perception shapes reality. But with faith, we transcend limitations. We tap into an unshakeable confidence, knowing our bodies is a protective vessel for our Temple, capable of overcoming any obstacle.
I'm not advocating for a specific faith or denomination. Whether or I'm emphasizing the transformative power of belief. When you merge faith with mental toughness, you become unstoppable.
Look, I may be ranting on, but if at least one reader over 50, 40, or even 30 - who feels like life is crap, like they've lost their edge, or like time is running out - reads this and says, 'You know what? I've had enough!'... then this post is worth it.
If one person realizes they're not alone, that we're all in this together, and that it's never too late to turn things around... then I've done my job.
During my chill out time. I had time to write 3 points to inspire you today. I believe the following will help you.
You're Not
1. You're not old; you're experienced.
2. You're not worn out; you're battle-tested.
3. You're not over the hill; you're at the peak.
Your 30s, 40s, 50s, and beyond can be your best years yet. Don't believe the stereotypes. Don't listen to the naysayers. You have wisdom, strength, and resilience.
So, take control. Own your fitness. Fuel your mind. Nurture your spirit. Surround yourself with people who uplift and inspire.
You've got this. You're not done yet. Your best chapters are still unwritten.
VOX
Daily Schedule
Wednesday
6:00 AM - Wake Up
6:20 AM - Water 500ml with 2 tsp Cayenne Pepper
6:30 AM - Devotional
6:45 AM - Be Still (Meditation)
7:00 AM - DPBM
7:05 AM - Full-Body Dynamic Stretching
7:15 AM - Workout
8 AM - Myofascial Foam Rolling
11:50AM - Green Shake, Midday DPBM
MIDDAY - Pin see Cycle
12:10 PM - Meal 2: Bone Broth & Vegetables
1:00 PM - Creation of Calendy Schedule for online client bookings.
1:45 PM - Integrated: Zoom and WhatsApp
2:30 PM - Mock SALE calls with ¹Grace
2:45 PM - I needed a freaking break!
3:00 PM - Random stretching
4:00 PM - Click Funnel development
4:45 PM - Chill
7:00 PM - ²Meal 3: Bone Broth
7:45 PM - Be Still Meditation
8:00 PM - DPBM
10:00 PM - Sleep
¹I've hired Grace - Vietnam
²Previous journal I mentioned 7pm Brainwave Shake. Well, who had trouble getting to sleep the past week nights! I was wondering what the freaking heck was going on! Sometimes... I wonder I how even function?
Workout
Movement Preparation A
A warm up routine before a session.
Start with Level 1, for the first 6 weeks. Then Level 2 weeks 7-12. Finally, Level 3 weeks 12-16.
Time: 5-10 mins.
Exercises:
1. Brady Bands Series
2. Inchworm.
3. Walking Knee to Chest
4. Walking Pull-Back Butt Kicks
5. Alternating Lateral Lunge Walk
6. Walking Warrior Lunge.
7. Walking Spiderman With Hip Lift.
8. Reverse Lunge Posterolateral Reach
9. Bird Dog
10. X Band Box Walks
11. Toy Solider
12. Rocking Ankle Mobilization
View attachment 54252
Fartlek - Green / Blue Zone
Fartlek Training 30mins
Started jogging but their was spring pollen half-way into session that was stuffing with my breathing and windpipe was closing or swelling.
View attachment 54253
50x50x50x50
Hindu Squats, Push-ups, Core, Pull-ups.
I had to take breaks as it was hard to breathe at the park. Luckily, I got my lame arse up because it felt useless struggling for life. I felt like a upside down cockroach supposedly doing bicycles for the core.
View attachment 54254
Cycle
1 x Sustanon 250mg
1 x Primo 100mg
1 x NPP 200mg
Skipped Monday altogether as my shoulder wasn't feeling too good. But, today was a very good day as I made the right decision for own personal sanity. I listened to my mind this time not my body or heart. Common sense goes a long way.
You know the good thing about no AAS orals during a injection cycle. My serratus anterior don't cramp while pinning my gluteus maximus. I haven't used Taurine to counter the back pumps as I'm not on Anavar.
Quiet honestly, after careful thought. Anavar and I have a great relationship over the past three decades off 'n on but I feel it's time to part ways and seek a Sarm alternative.
Supplements
Pre-Workout:
Creatine Monohydrate 5g
Citrulline Malate 2-3g
Beta Alanine 2-3g
Caffeine 200mg
You know I decided against a Pre-Workout today. I felt it was unnecessary because ti my current @DofRandD cycle. Plus, I don't know if it is or not but the bone broth soups since the beginning of the challenge has... I'm sure it's giving me good clean energy.
I wish I could ask my physical self?
Medication
1 x Ibresartan 150mg
1 x Rosuvastatin 10mg
Well you're one of my sponsors and you mean everything just as much.
Check this out slightly touches upon supporting my own experience with Diaphragmatic Paradoxical Breathing Method.
Musashi Myamoto 7 Ways to Stay Calm When Life Gets Tough
Musashi Myamoto 7 Ways to Stay Calm When Life Gets Tough
Awesome work right here! I will enjoy following this log!•••
Day 21
•••
Adjusting Nutrition and Energy Balance
This week, I've intentionally removed Meal 1 from my routine to optimize weight management. Reflecting on the past two weeks, I realized I was overcompensating for energy needs, leading to excessive calorie intake.
Taking a week's break from DIDO allows me to:
1. Rebalance hunger and satiety cues.
2. Enhance nutrient efficiency.
3. Improve mental clarity and focus.
By adjusting my nutrition during the week break from DIDO, I'm cultivating a healthier relationship with food and energy. This mindful approach will help me achieve optimal balance and well-being.
Daily Schedule
Monday, Wednesday, Friday
6:00 AM - Wake Up
6:05AM - Weekly Weight Check-in 83.2kg
6:20 AM - Water 500ml with 2 tsp Cayenne Pepper
6:30 AM - Devotional
6:45 AM - Be Still (Meditation)
7:00 AM - DPBM
7:05 AM - Movement Preparation A
7:15 AM - Workout
8 AM - Myofascial Foam Rolling
11:50AM - Green Shake, Midday DPBM
12:10 PM - Meal 2: Bone Broth & Vegetables
7:00 PM - Brainwave Supplement
7:00 PM - Meal 3: Bone Broth
7:45 PM - Be Still Meditation
8:00 PM - DPBM
8:00 PM - Sleep
Workout
Movement Preparation A
A warm up routine before a session.
Start with Level 1, for the first 6 weeks. Then Level 2 weeks 7-12. Finally, Level 3 weeks 12-16.
Time: 5-10 mins.
Exercises:
1. Brady Bands Series
2. Inchworm.
3. Walking Knee to Chest
4. Walking Pull-Back Butt Kicks
5. Alternating Lateral Lunge Walk
6. Walking Warrior Lunge.
7. Walking Spiderman With Hip Lift.
8. Reverse Lunge Posterolateral Reach
9. Bird Dog
10. X Band Box Walks.
11. Toy Solider.
12. Rocking Ankle Mobilization.
View attachment 53922
Fartlek - Green / Blue Zone
Fartlek Training 30mins
- Walk from one post to the next.
- Sprint from that post to the next.
- Walk again to recover.
See results below
View attachment 53923
50x50x50x50 Push-ups, Abs, Hindu Squats, Pull-ups. Performed at a local park.
View attachment 53924
Cycle
1 x Sustanon 250mg
1 x Primo 100mg
1 x NPP 200mg
Supplements
Pre-Workout:
Creatine Monohydrate 5g
Citrulline Malate 2-3g
Beta Alanine 2-3g
Caffeine 200mg
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
Great updates
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
The epitome of a Sigma Male.
@VOX Good detailed updates.......•••
Day 23
•••
Wednesday: 'And still the baddest man on the planet!.'
This turned up on my Google News #fyp today. Mike Tyson recently said building up to his bout against Jake Paul in December 2024.
"I want to change biology, I want to change the way people think about age," he said.
The boxing icon then added: "People think that as you get older you become weaker, you become less physically active at a high level.
"It's all psychological. If you believe you feel bad and you feel old - then you feel bad and old.
"If you believe feel great, you feel great. It's all about what we see about ourselves."
Mike Tyson's words resonate deeply with me, brothers. As a 51-year-old health & fitness enthusiast, I've witnessed firsthand how mindset dictates physicality. The notion that age equals decline is a self-fulfilling prophecy.
But, I'd like to take it a step further. While psychology plays a significant role, I firmly believe faith is the X-factor. When you combine unwavering faith with a strong mindset, you unlock unparalleled potential.
For me, faith fuels resilience, discipline, and purpose. It's the driving force behind my gym sessions, nutrition plan, and recovery strategies. When faced with challenges, faith reminds me that my strength comes from within my Temple. Inside of my Temple is unbridled light, so astonishing bright in fact that 'darkness comprehends it not.'
Tyson's right; our perception shapes reality. But with faith, we transcend limitations. We tap into an unshakeable confidence, knowing our bodies is a protective vessel for our Temple, capable of overcoming any obstacle.
I'm not advocating for a specific faith or denomination. Whether or I'm emphasizing the transformative power of belief. When you merge faith with mental toughness, you become unstoppable.
Look, I may be ranting on, but if at least one reader over 50, 40, or even 30 - who feels like life is crap, like they've lost their edge, or like time is running out - reads this and says, 'You know what? I've had enough!'... then this post is worth it.
If one person realizes they're not alone, that we're all in this together, and that it's never too late to turn things around... then I've done my job.
During my chill out time. I had time to write 3 points to inspire you today. I believe the following will help you.
You're Not
1. You're not old; you're experienced.
2. You're not worn out; you're battle-tested.
3. You're not over the hill; you're at the peak.
Your 30s, 40s, 50s, and beyond can be your best years yet. Don't believe the stereotypes. Don't listen to the naysayers. You have wisdom, strength, and resilience.
So, take control. Own your fitness. Fuel your mind. Nurture your spirit. Surround yourself with people who uplift and inspire.
You've got this. You're not done yet. Your best chapters are still unwritten.
VOX
Daily Schedule
Wednesday
6:00 AM - Wake Up
6:20 AM - Water 500ml with 2 tsp Cayenne Pepper
6:30 AM - Devotional
6:45 AM - Be Still (Meditation)
7:00 AM - DPBM
7:05 AM - Full-Body Dynamic Stretching
7:15 AM - Workout
8 AM - Myofascial Foam Rolling
11:50AM - Green Shake, Midday DPBM
MIDDAY - Pin see Cycle
12:10 PM - Meal 2: Bone Broth & Vegetables
1:00 PM - Creation of Calendy Schedule for online client bookings.
1:45 PM - Integrated: Zoom and WhatsApp
2:30 PM - Mock SALE calls with ¹Grace
2:45 PM - I needed a freaking break!
3:00 PM - Random stretching
4:00 PM - Click Funnel development
4:45 PM - Chill
7:00 PM - ²Meal 3: Bone Broth
7:45 PM - Be Still Meditation
8:00 PM - DPBM
10:00 PM - Sleep
¹I've hired Grace - Vietnam
²Previous journal I mentioned 7pm Brainwave Shake. Well, who had trouble getting to sleep the past week nights! I was wondering what the freaking heck was going on! Sometimes... I wonder I how even function?
Workout
Movement Preparation A
A warm up routine before a session.
Start with Level 1, for the first 6 weeks. Then Level 2 weeks 7-12. Finally, Level 3 weeks 12-16.
Time: 5-10 mins.
Exercises:
1. Brady Bands Series
2. Inchworm.
3. Walking Knee to Chest
4. Walking Pull-Back Butt Kicks
5. Alternating Lateral Lunge Walk
6. Walking Warrior Lunge.
7. Walking Spiderman With Hip Lift.
8. Reverse Lunge Posterolateral Reach
9. Bird Dog
10. X Band Box Walks
11. Toy Solider
12. Rocking Ankle Mobilization
View attachment 54252
Fartlek - Green / Blue Zone
Fartlek Training 30mins
Started jogging but their was spring pollen half-way into session that was stuffing with my breathing and windpipe was closing or swelling.
View attachment 54253
50x50x50x50
Hindu Squats, Push-ups, Core, Pull-ups.
I had to take breaks as it was hard to breathe at the park. Luckily, I got my lame arse up because it felt useless struggling for life. I felt like a upside down cockroach supposedly doing bicycles for the core.
View attachment 54254
Cycle
1 x Sustanon 250mg
1 x Primo 100mg
1 x NPP 200mg
Skipped Monday altogether as my shoulder wasn't feeling too good. But, today was a very good day as I made the right decision for own personal sanity. I listened to my mind this time not my body or heart. Common sense goes a long way.
You know the good thing about no AAS orals during a injection cycle. My serratus anterior don't cramp while pinning my gluteus maximus. I haven't used Taurine to counter the back pumps as I'm not on Anavar.
Quiet honestly, after careful thought. Anavar and I have a great relationship over the past three decades off 'n on but I feel it's time to part ways and seek a Sarm alternative.
Supplements
Pre-Workout:
Creatine Monohydrate 5g
Citrulline Malate 2-3g
Beta Alanine 2-3g
Caffeine 200mg
You know I decided against a Pre-Workout today. I felt it was unnecessary because ti my current @DofRandD cycle. Plus, I don't know if it is or not but the bone broth soups since the beginning of the challenge has... I'm sure it's giving me good clean energy.
I wish I could ask my physical self?
Medication
1 x Ibresartan 150mg
1 x Rosuvastatin 10mg
