Approved Log 14 Week Recomp and Fat Loss Cycle Log

[Avitoholis]

Week 2 Meal Plan

Macros Target: 225g Protein / 180g Carbs / 60–80g Fat / 1900–2100 cal

Daily Shakes (cut back on shakes based upon feedback from members here - thanks)

Post-Workout Shake – 6:00 AM

• 36g whey
• 10g collagen
• 1 banana
• 30g dextrose
• 1 tbsp wheat germ
• 5g creatine + 3g beta alanine
• ALA + Vitamin C (supps)

Macros: 42g P / 60g C / 5g F / 460 cal


Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
• TUDCA + Vitamin C (if not taken earlier)

Macros: 40g P / 8g C / 11g F / 330 cal


Bedtime Shake – 8:30 PM

• 30g casein
• Magnesium + L-theanine

Macros: 30g P / 2g C / 1g F / 140 kcal


Meals

Breakfast – 8:30 AM (Overnight Oats)

• 40g steel-cut oats
• 200ml 2% milk
• 30g whey
• 50g banana or 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup

Macros: 40g P / 50g C / 8g F / 420 kcal


Mid-Morning Snack – 10:30 AM

• 150g plain Greek yogurt
• 15g walnuts
• 50g mixed berries

Macros: 18g P / 10g C / 10g F / 220 kcal


Lunch / Dinner Meals

Each meal: 35–40g Protein / 30–35g Carbs / 10–12g Fat / 400 kcal

Rotated based upon chart below..or whatever I feel like eating on that day.

Meal 1:

• 130g cooked chicken breast (Cajun)
• 100g baked sweet potato
• 75g steamed broccoli
• 1 tsp olive oil

Macros: 38g P / 30g C / 10g F / 400 cal


Meal 2:

• 130g cooked chicken breast (stout and schezaun)
• 100g baked sweet potato
• 75g steamed broccoli
• 1 tsp olive oil

Macros: 38g P / 30g C / 10g F / 400 cal



Meal 3:

• 150g cooked pork chop
• 100g sweet potato
• 75g broccoli
• 1 tbsp low-sugar BBQ sauce
• 1 tsp olive oil

Macros: 38g P / 35g C / 11g F / 420 cal


Meal Rotation (Mon–Sun)

Day Lunch Dinner

Mon Meal 1 Meal 2

Tues Meal 3 Meal 1

Wed Meal 2 Meal 3

Thu Meal 1 Meal 2

Fri Meal 3 Meal 1

Sat Meal 2 Meal 3

Sun Meal 1 Meal 2



Approximate Daily Macro Totals

• Protein: 225–230g

• Carbs: 175–185g

• Fat: 65–75g

• Calories: 2000–2150 cal

 

[e2]

Nice stuff, man. I like how you're rating your workouts. That's pretty cool.

Good job, man.

 

[2Thick]

Sorry to hear about your wife getting injured.

How in the world did she fall? Did she fall down the stairs or something?

 

[Avitoholis]

Sorry to hear about your wife getting injured.

How in the world did she fall? Did she fall down the stairs or something?

Her horse fell at a canter and she kept going. She is pretty tough and she is in good spirits today. She will be back on her horse in no time. Cheers

 

[Masonic Bodybuilder]

I hope your wife is doing ok given the circumstances. Glad to hear a full recovery is expected.

 

[Npcclassicphysique champ]

100%

Week 2 Workout Overview and Daily Schedule

Overview

• Training Phase: Hypertrophy

• Primary Objectives:

○ Increase total working volume slightly from Week 1

○ Maintain sustainability with realistic time caps

• Rep Range: 8–12 & 15 on isolation

• Rest Intervals: 60–90 sec (compound), 45–60 sec (isolation)

• Feeder Sessions: Wednesday PM + Saturday PM

• Core: Daily rotation—strength, anti-rotation, dynamic stability


MONDAY – Chest + Quads + Core

• Incline DB Press – 2x12

• Flat Machine Press – 2x12

• Weighted Dips – 3x10 (light/moderate)

• Machine Fly – 3x20

• Leg Press – 4x12

• Leg Press Calf Raise – 3x20

• Weighted Sit-Ups – 3x15


TUESDAY – Back + Hamstrings + Core + Forearms

Cario - 25 min walk 3.5 mph x 6 incline

• Straight-Arm Pulldown – 3x15

• Narrow Grip Lat Pulldown – 4x12

• Machine Row – 4x12 (double drop on final)

• Hanging Lat Stretch – 45 sec

• DB RDL – 3x12 (3-sec eccentric)

• Seated Hamstring Stretch – 45 sec

• Wrist Curls + Reverse Curls – 3x15

• Side Plank Reach-Throughs – 3 x 15



WEDNESDAY AM – Active Recovery + Core Stability

Cario - 25 min walk 3.5 mph x 6 incline

• Foam Rolling: Glutes, lats, quads, IT band

• Band Mobility Drills – 10 min

• Hanging Leg Raises – 3x15

• Bird Dogs – 3x12/side

• Plank + Shoulder Taps – 3x30 sec


WEDNESDAY PM – Feeder Session (Chest + Biceps)

• Fly Machine – 3x50

• DB Curls – 3x50

• Fascia Stretch Post-Set:

○ Chest Doorway Stretch – 60–120 sec

○ Biceps Back BBell Stretch – 60–120 sec



THURSDAY – Shoulders + Chest + Posterior Chain

Cario - 25 min walk 3.5 mph x 6 incline

• Lateral Raise – 3x15

• Seated DB Shoulder Press – 4x10

• Rear Delt Reverse Fly or Face Pulls – 2x15

• Cable Face Pulls - 2x15

• Wall Pec Stretch – 45 sec

• Flat DB Press – 4x10

• DB Pullover – 2x12

• Glute Bridge + Ham Curl – 3x15

• Kneeling Hamstring Stretch – 45–60 sec/leg

• Seated DB Calf Raise – 3x20

• Ab Wheel Rollouts – 3x8–10



FRIDAY – Arms + Calves + Core

Cario - 25 min walk 3.5 mph x 6 incline

Superset 1:

• Barbell Curl – 3x12

• Rope Pushdown – 3x15

Superset 2:

• Reverse Curl – 3x15

• DB Overhead Extension – 3x15

Fascia Stretch (Post Supersets):

• Biceps Wall Stretch – 60–90 sec

• Triceps Overhead Stretch – 60–90 sec

• Donkey Calf Raise (TUT) – 3x15 (30s down / 20s up)

• Core Circuit:

• Decline Sit-Ups – 15

• Band Twists – 20/side


SATURDAY – Feeder + Optional Core

• DB Curls – 3x50

• Shoulder Flys – 3x50

• Hanging Knee Raises – 2x15


SUNDAY – Recovery + Mobility

• Foam Roll

• Walk: 3–5 km (outdoors or incline)

very big training days bro

 

[ballin2504]

Week 2 Meal Plan

Macros Target: 225g Protein / 180g Carbs / 60–80g Fat / 1900–2100 cal

Daily Shakes (cut back on shakes based upon feedback from members here - thanks)

Post-Workout Shake – 6:00 AM

• 36g whey
• 10g collagen
• 1 banana
• 30g dextrose
• 1 tbsp wheat germ
• 5g creatine + 3g beta alanine
• ALA + Vitamin C (supps)

Macros: 42g P / 60g C / 5g F / 460 cal


Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
• TUDCA + Vitamin C (if not taken earlier)

Macros: 40g P / 8g C / 11g F / 330 cal


Bedtime Shake – 8:30 PM

• 30g casein
• Magnesium + L-theanine

Macros: 30g P / 2g C / 1g F / 140 kcal


Meals

Breakfast – 8:30 AM (Overnight Oats)

• 40g steel-cut oats
• 200ml 2% milk
• 30g whey
• 50g banana or 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup

Macros: 40g P / 50g C / 8g F / 420 kcal


Mid-Morning Snack – 10:30 AM

• 150g plain Greek yogurt
• 15g walnuts
• 50g mixed berries

Macros: 18g P / 10g C / 10g F / 220 kcal


Lunch / Dinner Meals

Each meal: 35–40g Protein / 30–35g Carbs / 10–12g Fat / 400 kcal

Rotated based upon chart below..or whatever I feel like eating on that day.

Meal 1:

• 130g cooked chicken breast (Cajun)
• 100g baked sweet potato
• 75g steamed broccoli
• 1 tsp olive oil

Macros: 38g P / 30g C / 10g F / 400 cal


Meal 2:

• 130g cooked chicken breast (stout and schezaun)
• 100g baked sweet potato
• 75g steamed broccoli
• 1 tsp olive oil

Macros: 38g P / 30g C / 10g F / 400 cal



Meal 3:

• 150g cooked pork chop
• 100g sweet potato
• 75g broccoli
• 1 tbsp low-sugar BBQ sauce
• 1 tsp olive oil

Macros: 38g P / 35g C / 11g F / 420 cal


Meal Rotation (Mon–Sun)

Day Lunch Dinner

Mon Meal 1 Meal 2

Tues Meal 3 Meal 1

Wed Meal 2 Meal 3

Thu Meal 1 Meal 2

Fri Meal 3 Meal 1

Sat Meal 2 Meal 3

Sun Meal 1 Meal 2



Approximate Daily Macro Totals

• Protein: 225–230g

• Carbs: 175–185g

• Fat: 65–75g

• Calories: 2000–2150 cal

@Avitoholis damn man that is how you meal prep!

 

[Noah Wixx]

Informational packed updates! Love seeing that

 

[25homes]

Id bump eq up go 16 weeks

 

[Tiger Salman Khan]

Week 2 Meal Plan

Macros Target: 225g Protein / 180g Carbs / 60–80g Fat / 1900–2100 cal

Daily Shakes (cut back on shakes based upon feedback from members here - thanks)

Post-Workout Shake – 6:00 AM

• 36g whey
• 10g collagen
• 1 banana
• 30g dextrose
• 1 tbsp wheat germ
• 5g creatine + 3g beta alanine
• ALA + Vitamin C (supps)

Macros: 42g P / 60g C / 5g F / 460 cal


Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
• TUDCA + Vitamin C (if not taken earlier)

Macros: 40g P / 8g C / 11g F / 330 cal


Bedtime Shake – 8:30 PM

• 30g casein
• Magnesium + L-theanine

Macros: 30g P / 2g C / 1g F / 140 kcal


Meals

Breakfast – 8:30 AM (Overnight Oats)

• 40g steel-cut oats
• 200ml 2% milk
• 30g whey
• 50g banana or 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup

Macros: 40g P / 50g C / 8g F / 420 kcal


Mid-Morning Snack – 10:30 AM

• 150g plain Greek yogurt
• 15g walnuts
• 50g mixed berries

Macros: 18g P / 10g C / 10g F / 220 kcal


Lunch / Dinner Meals

Each meal: 35–40g Protein / 30–35g Carbs / 10–12g Fat / 400 kcal

Rotated based upon chart below..or whatever I feel like eating on that day.

Meal 1:

• 130g cooked chicken breast (Cajun)
• 100g baked sweet potato
• 75g steamed broccoli
• 1 tsp olive oil

Macros: 38g P / 30g C / 10g F / 400 cal


Meal 2:

• 130g cooked chicken breast (stout and schezaun)
• 100g baked sweet potato
• 75g steamed broccoli
• 1 tsp olive oil

Macros: 38g P / 30g C / 10g F / 400 cal



Meal 3:

• 150g cooked pork chop
• 100g sweet potato
• 75g broccoli
• 1 tbsp low-sugar BBQ sauce
• 1 tsp olive oil

Macros: 38g P / 35g C / 11g F / 420 cal


Meal Rotation (Mon–Sun)

Day Lunch Dinner

Mon Meal 1 Meal 2

Tues Meal 3 Meal 1

Wed Meal 2 Meal 3

Thu Meal 1 Meal 2

Fri Meal 3 Meal 1

Sat Meal 2 Meal 3

Sun Meal 1 Meal 2



Approximate Daily Macro Totals

• Protein: 225–230g

• Carbs: 175–185g

• Fat: 65–75g

• Calories: 2000–2150 cal

@Avitoholis Meal prep looks solid bro.......good work........

 

[RoySimpson]

Weekly AAR

Week of: 31 March – 6 April 2025

Overall Rating (1–10): 7

Why that rating?

Solid foundation laid across all categories—training, nutrition, gear, and recovery. Faced a major personal challenge with wife’s injury and hospitalization mid-week. Despite that, stayed committed, adaptable, and driven. The plan held strong under real pressure.



WINS & CHALLENGES (LIFE + MINDSET)

Top Wins:

1. Completed all six training sessions, despite spending days in the hospital.

2. Fasted training protocol with HGH and morning cardio executed with consistency.

3. Meal prep done prior to the week allowed nutritional discipline during chaos.

4. Successfully started new compounds and supplement with no adverse reactions.

5. Mentally stayed dialed in.


Top Challenges:

1. Wife’s fall and injury (6 fractured vertebrae + Sartorius trauma) brought major emotional and time stress. However, we do not anticipate any long-term negative impacts and are expecting a full recovery, despite the severity.

2. Diet had minor slip-ups - replaced a few meals due to circumstances, but kept macros close.

3. Balancing emotional load and monitoring physical responses to new PEDs.



TRAINING

Sessions Completed: 6

Wins / Progress: Fasted morning training implemented with 2 IU HGH and pre-lift cardio. Logged baseline strength data. Felt strong, stable, and recovered enough to increase volume.

Lows / Issues: None in execution - no missed sessions.

Adjustment for Next Week: Add one exercise to each session to build on baseline. Maintain fasted protocol and cardio.



DIET

Adherence (1–10): 8

Wins: Maintained 80% compliance with plan despite hospital schedule. Prepped food kept diet clean and macros close to target.

Screw-Ups / Fixes Needed: Minor deviations - some meals replaced with hospital-accessible options.

Next Week Plan: Increase meal variety - prep three different meals, five servings each, to improve compliance and reduce monotony.



GEAR

Compounds Used:

• Test400 – 200mg/week (Saturday pin)

• EQ – 300mg/week (Wednesday pin) – started this week

• Tbol – 50mg/day – began Wednesday, running for 35 days

• Primobolan – 300mg/week – starts Week 2

Positive Effects:

Initial response good - no sides, strong energy, solid recovery. No issues with appetite or mood.

Side Effects / Concerns:

None currently noted.

Next Week Plan:

Maintain Tbol, EQ, Test. Add Primo. Continue monitoring for sides and adjust if needed. No change to gyno…monitoring and waiting for AI delivery…however, I'm hoping the EQ and Primo will help.



SUPPLEMENTS & RECOVERY

Supplements Taken:

• Morning: 2 IU HGH, 500mg Berberine (pre-cardio)

• Post-Workout: 300mg ALA, 500mg Vitamin C, 5g Creatine, 3g Beta-Alanine

• Breakfast: TUDCA 250mg, NAC 600mg, Astaxanthin 4mg, Multivitamin, B-Complex

• Midday/Dinner: 500mg Berberine, Digestive Enzymes

• Afternoon Shake: Probiotic, optional extra TUDCA/Vitamin C

• Bedtime: 400mg Magnesium Glycinate, 200mg L-Theanine

Recovery (Sleep, stress, libido):

Recovery was excellent. No signs of fatigue. Slept well despite high stress. Libido normal, mood stable.

Modifications Needed:

None. Current stack appears well-tolerated and effective.



INTENTION FOR NEXT WEEK

Preparation is key.

@Avitoholis Really solid week despite a stressful personal situation. Good job prioritizing training and nutrition even with the hospital visits. Smart move prepping meals ahead of time. Sounds like you're managing the new compounds well, but keep monitoring for side effects. Overall, excellent work adapting and staying focused.

 

[Avitoholis]

Nice stuff, man. I like how you're rating your workouts. That's pretty cool.

Good job, man.

I appreciate this comment e2 - I’ll keep it coming every Sunday

I hope your wife is doing ok given the circumstances. Glad to hear a full recovery is expected.

Thanks for this, her spirits are high but it’s going to be a long recovery.

very big training days bro

Thursday (tomorrow) is going to be a heavy day - looking forward to measure my recovery going into the weekend with the new compounds.

@Avitoholis damn man that is how you meal prep!

Best way to keep me on track and consistent.

Informational packed updates! Love seeing that

I appreciate it brother

Id bump eq up go 16 weeks

Thanks @25homes - it’s very likely. Although my recomp log is listed as 14 weeks, I very well may reset my goals and keep going for another 6-8 weeks. It all depends on how I’m feeling - I’ll keep you guys updated.

@Avitoholis Meal prep looks solid bro.......good work........

@Avitoholis Really solid week despite a stressful personal situation. Good job prioritizing training and nutrition even with the hospital visits. Smart move prepping meals ahead of time. Sounds like you're managing the new compounds well, but keep monitoring for side effects. Overall, excellent work adapting and staying focused.

Thanks for this comment @RoySimpson - I really appreciate it

 

[LevButlerov]

Thursday (tomorrow) is going to be a heavy day - looking forward to measure my recovery going into the weekend with the new compounds.

Thanks @25homes - it’s very likely. Although my recomp log is listed as 14 weeks, I very well may reset my goals and keep going for another 6-8 weeks. It all depends on how I’m feeling - I’ll keep you guys updated.

I think you can easily add 6 weeks to this.

 

[Avitoholis]

Roughly two weeks in and I’m already starting to strip away some of that unwanted fat. The picture on the left was taken on March 28, 2025 and the picture on the right taken today, April 9, 2025. (Corrected dates)

I’m just getting started

 

[LevButlerov]

Roughly two weeks in and I’m already starting to strip away some of that unwanted fat. The picture on the left was taken on March 28, 2025 and the picture on the right taken today, April 9, 2025. (Corrected dates)

I’m just getting started

@Avitoholis rough 2 weeks but you made amazing progress! in 2 weeks you look leaner AND bigger, tight!
I'd like to see more food and training shares please.

 

[stevesmi]

great job man, i love to see the results

 

[Mobster]

Roughly two weeks in and I’m already starting to strip away some of that unwanted fat. The picture on the left was taken on March 28, 2025 and the picture on the right taken today, April 9, 2025. (Corrected dates)

I’m just getting started

Progress baby!

 

[BodyMonster34]

Bro, she should be careful,

Superman got paralyzed from falling off his horse.

I don't ride horses anymore at the ranch, it's forbidden, but I do sometimes ride the steers, but they don't really go that fast.

Back in the day, I was a rodeo clown and I had to run away from the Bulls when they were trying to gore me.

 

[Quadsweep]

Yes, for sure you're consistency is what's going to get you as far as you want

 

[sambee38]

Can already tell the different side by side picture Keep it up.