Approved Log 14 Week Recomp and Fat Loss Cycle Log

[Avitoholis]

The vision here is returning to consistency, structure, and long-term mental and physical progress. My goal isn’t just fat loss - this is about putting together a sustainable system that prioritizes metabolic health, muscle retention, recovery, and injury prevention. I'm starting with some early wins in the gym - they are not overly long workouts, because i'm focusing on intensity over volume. My goal in weeks 1-4 is consistency and getting into the gym everyday is the biggest obstacle.

I’ll update with training progress, body comp changes, nutrition adjustments, and any major changes I make along the way.

This is my training baseline week - I've completed all my workouts, logged initial weights and reps, and making any necessary changes to exercises or workout structure to ensure I'm ready to go next week on 31 March 2025.


Current Stats & Background

• Starting Weight: 205 lbs

• Body Fat: 20% (Renpho scale)

• Advanced lifter with high muscle maturity, recently detrained due to inconsistency

• I gain size and strength quickly once training and diet are locked in

• I'm looking for fat loss, structure, and health…I'm not chasing numbers or adding numerous compounds



Training Protocol

Weeks 1–4: Full-body workouts - 5x/week

• Intensity-focused, short sessions (30–40 mins) and slowly building volume week over week

• Supersets, rest-pause sets, mobility, and shoulder rehab

• Building the habit and momentum without burning out


Weeks 5–14: Push/Pull/Legs

• Volume continues to slowly ramp-up

• Metabolic finishers or two-a-days added depending on recovery

• Focus stays on form, tension, and execution


I train early morning Monday through Friday. Weekends are recovery-based or include a bonus session if my body feels recovered.

I also try to walk 4 - 5km outside on most days. This is a focused, intentional walk. It’s my time for uninterrupted audiobooks and reflection. (Nod to Atomic Habits—habit stacking in action.)

Historically, I’ve mostly gravitated towards low-volume, high-intensity methods - DC Training (for several years) and HIIT, etc. I’ve also been known to jump into CrossFit WOD to mix things up.

My job requires sitting for at least 8 hours a day, 5 days a week. It’s not ideal, and I’ve noticed the impact. I’m actively working in more movement throughout the day - walks, stretching, etc.




Nutrition

I live in a mostly vegetarian household (kids and wife), so the bulk of my protein (225g/day) comes from powders - I would say half or 3/4's. Not ideal, but it works within my structure.

Protein Sources:

• Whey pre-workout

• Whey post-workout (with banana, dextrose, and R-ALA)

• Midday whey shake

• Casein shake before bed

• Once or twice daily whole food meat meal (tuna or chicken..sometimes beef). Mostly animal based...I don't generally track my plant based protein towards my daily goals.

• Hard-boiled eggs on occaision


Carbs: Primarily from fruit, some root vegetables, rarely breads and cereals etc. I prefer lower carb, but my performance in the gym always suffers. That said, sticking lower carb keeps me more balanced and avoids cravings in the evening. Any opinions on if I could achieve the results i'm looking for on keto? - if so, please let me know.


Fats: Controlled, coming from egg yolks, nuts, peanut butter


I don’t track meals consistently. I’ve done it in the past and I absolutely see the value in doing it short-term - it sharpens awareness and forces intentional focus on every part of the diet. But for me, tracking long-term isn’t realistic or sustainable, and I’m not losing sleep over it. If I were prepping for a show, it’d be a different story. Right now, the priority is consistency, structure, and making choices I can repeat day after day.


Starting Macros:

• Protein: 225g

• Carbs: 150–200g

• Fat: 50–60g

That gives me roughly 1,950–2,240 calories/day. At 5'7" and 205 lbs, this puts me in a moderate deficit. It’s enough to drive fat loss while still supporting training and recovery with the help of gear. I adjust carbs based on training intensity and how I feel in the gym. If I’m dragging, I’ll bump carbs slightly pre/post-workout. Rest days are kept lower.

Friday is pizza night -family tradition. I keep it reasonable and move on.

My job can impact meal timing. Some days I miss windows. It’s not ideal, but I work around it through prep and staying intentional. When structure breaks, I fall back on routine—not excuses.



Digestive & Supplement Support

I’ve dealt with nausea and early satiety from fatty or processed meals. I believe this is largely due to burning the candle at both ends for too long - working long hours, relying on high doses of caffeine, ephedrine, and modafinil to push through. That combination wore my system down.

I’ve since made major changes:

• Caffeine is capped at 1–2 coffees per day

• No caffeine pills or ephedrine

• Modafinil reduced to 100mg max/day, and currently weaning off

• I’m making daily effort to reduce stimulation and bring the system back to baseline



Supplements:

• TUDCA

• Berberine – 500mg AM fasted with HGH, and with high-carb meals

• Digestive enzymes – with heavier meals

• Probiotics – midday on empty stomach

• Magnesium glycinate – before bed, and used throughout the day to downregulate CNS

• L-Theanine – as needed on higher stress or high-stim days

• R-ALA – post workout

• Collagen peptides + vitamin C – pre-training

• Creatine + beta alanine – pre-training

• Multivitamin and B-complex – with breakfast daily



Gear Protocol

Everything is dosed low and strategic. The goal is long-term re-composition and recovery.


Current Protocol:

• Testosterone: 200mg/week (TRT base). I will adjust to 300-400/week once I have mild gyno sorted.

• Anavar: 50mg/day (4–6 week)

• HGH: 2iu/day AM fasted (ramping up to 4iu slowly over time)

○ Planning to run HGH for 6+ months

○ Primary focus: recovery, lean mass retention, injury prevention


Considering adding in BPC-157 + TB-500. Not yet using, but considering as a preventative before my volume starts ramping up. Historically I tend to get hurt 2–3 months into a strong run.


Aromatase Management:

• Aromasin + Arimidex both on hand

• Mild gyno forming over last several weeks and it does not seem to have subsided. I am currently only on 200mg Test/week. I'm not sure what's going on.

• In the past, I’ve responded well to Letrozole (.75-1.5 mg EOD as needed for short durations)

• Wondering If prolactin is involved in my current flare-up...if so I’ll consider Cabergoline, though I don’t like the sides and would prefer to avoid it. Bottom line - I'm not entirely sure where the gyno is coming from.



Recovery & Lifestyle

• I average 5 hours of sleep per night...I know more sleep would be better, but it’s not realistic right now. I'm up at 4–4:30 AM most days and I don't plan on changing this. The schedule i'm on allows me to train in the morning - I have my own gym, so I simply get up and train. Then I avoid traffic by driving to the office at 5:15. This allows me to beat the traffic home if I leave the office at 2pm. But going to bed at 8 or 9 is just not an option.

• Consistent movement is one of my priorities, especially to counteract long sedentary work hours.



Supplement Timing & General Meal Structure

Morning (Fasted):

• HGH 2iu

• 500mg Berberine

Pre-Workout:

• Whey + collagen peptides + vitamin C

• Creatine

• Beta alanine

Post-Workout:

• Whey + banana + dextrose

• R-ALA

• Glutamine

With Breakfast:

• Multivitamin

• B-complex

Mid-Morning:

• Nuts + hard-boiled eggs + raw veg (or something similar)

Lunch:

• Tuna or lean meats or eggs. Usually with a bagged salad etc. Depends on what i'm doing, sometimes I'll add some carbs if i'm doing more cardio etc.

Midday:

• Probiotic on empty stomach

• Protein shake with peanut butter

Evening:

• Lean protein (usually chicken) potatoes or rice

• Berberine with higher-carb meals


Before Bed:

• Casein shake

• Magnesium glycinate + L-Theanine



Goals

In summary of what is stated above:

• Cut to mid to low 180s

• Improve digestion, insulin sensitivity, and recovery

• Maintain or increase muscle density

• Stay injury-free with mobility

• Rebuild structured and disciplined routine


Thanks in advance for any feedback.

 

[stevesmi]

What a very thorough start to this log beautiful job on this

I guess the next step for you though would be getting up some pictures so we can see where you're at right now

 

[LevButlerov]

The vision here is returning to consistency, structure, and long-term mental and physical progress. My goal isn’t just fat loss - this is about putting together a sustainable system that prioritizes metabolic health, muscle retention, recovery, and injury prevention. I'm starting with some early wins in the gym - they are not overly long workouts, because i'm focusing on intensity over volume. My goal in weeks 1-4 is consistency and getting into the gym everyday is the biggest obstacle.

I’ll update with training progress, body comp changes, nutrition adjustments, and any major changes I make along the way.

This is my training baseline week - I've completed all my workouts, logged initial weights and reps, and making any necessary changes to exercises or workout structure to ensure I'm ready to go next week on 31 March 2025.


Current Stats & Background

• Starting Weight: 205 lbs

• Body Fat: 20% (Renpho scale)

• Advanced lifter with high muscle maturity, recently detrained due to inconsistency

• I gain size and strength quickly once training and diet are locked in

• I'm looking for fat loss, structure, and health…I'm not chasing numbers or adding numerous compounds



Training Protocol

Weeks 1–4: Full-body workouts - 5x/week

• Intensity-focused, short sessions (30–40 mins) and slowly building volume week over week

• Supersets, rest-pause sets, mobility, and shoulder rehab

• Building the habit and momentum without burning out


Weeks 5–14: Push/Pull/Legs

• Volume continues to slowly ramp-up

• Metabolic finishers or two-a-days added depending on recovery

• Focus stays on form, tension, and execution


I train early morning Monday through Friday. Weekends are recovery-based or include a bonus session if my body feels recovered.

I also try to walk 4 - 5km outside on most days. This is a focused, intentional walk. It’s my time for uninterrupted audiobooks and reflection. (Nod to Atomic Habits—habit stacking in action.)

Historically, I’ve mostly gravitated towards low-volume, high-intensity methods - DC Training (for several years) and HIIT, etc. I’ve also been known to jump into CrossFit WOD to mix things up.

My job requires sitting for at least 8 hours a day, 5 days a week. It’s not ideal, and I’ve noticed the impact. I’m actively working in more movement throughout the day - walks, stretching, etc.




Nutrition

I live in a mostly vegetarian household (kids and wife), so the bulk of my protein (225g/day) comes from powders - I would say half or 3/4's. Not ideal, but it works within my structure.

Protein Sources:

• Whey pre-workout

• Whey post-workout (with banana, dextrose, and R-ALA)

• Midday whey shake

• Casein shake before bed

• Once or twice daily whole food meat meal (tuna or chicken..sometimes beef). Mostly animal based...I don't generally track my plant based protein towards my daily goals.

• Hard-boiled eggs on occaision


Carbs: Primarily from fruit, some root vegetables, rarely breads and cereals etc. I prefer lower carb, but my performance in the gym always suffers. That said, sticking lower carb keeps me more balanced and avoids cravings in the evening. Any opinions on if I could achieve the results i'm looking for on keto? - if so, please let me know.


Fats: Controlled, coming from egg yolks, nuts, peanut butter


I don’t track meals consistently. I’ve done it in the past and I absolutely see the value in doing it short-term - it sharpens awareness and forces intentional focus on every part of the diet. But for me, tracking long-term isn’t realistic or sustainable, and I’m not losing sleep over it. If I were prepping for a show, it’d be a different story. Right now, the priority is consistency, structure, and making choices I can repeat day after day.


Starting Macros:

• Protein: 225g

• Carbs: 150–200g

• Fat: 50–60g

That gives me roughly 1,950–2,240 calories/day. At 5'7" and 205 lbs, this puts me in a moderate deficit. It’s enough to drive fat loss while still supporting training and recovery with the help of gear. I adjust carbs based on training intensity and how I feel in the gym. If I’m dragging, I’ll bump carbs slightly pre/post-workout. Rest days are kept lower.

Friday is pizza night -family tradition. I keep it reasonable and move on.

My job can impact meal timing. Some days I miss windows. It’s not ideal, but I work around it through prep and staying intentional. When structure breaks, I fall back on routine—not excuses.



Digestive & Supplement Support

I’ve dealt with nausea and early satiety from fatty or processed meals. I believe this is largely due to burning the candle at both ends for too long - working long hours, relying on high doses of caffeine, ephedrine, and modafinil to push through. That combination wore my system down.

I’ve since made major changes:

• Caffeine is capped at 1–2 coffees per day

• No caffeine pills or ephedrine

• Modafinil reduced to 100mg max/day, and currently weaning off

• I’m making daily effort to reduce stimulation and bring the system back to baseline



Supplements:

• TUDCA

• Berberine – 500mg AM fasted with HGH, and with high-carb meals

• Digestive enzymes – with heavier meals

• Probiotics – midday on empty stomach

• Magnesium glycinate – before bed, and used throughout the day to downregulate CNS

• L-Theanine – as needed on higher stress or high-stim days

• R-ALA – post workout

• Collagen peptides + vitamin C – pre-training

• Creatine + beta alanine – pre-training

• Multivitamin and B-complex – with breakfast daily



Gear Protocol

Everything is dosed low and strategic. The goal is long-term re-composition and recovery.


Current Protocol:

• Testosterone: 200mg/week (TRT base). I will adjust to 300-400/week once I have mild gyno sorted.

• Anavar: 50mg/day (4–6 week)

• HGH: 2iu/day AM fasted (ramping up to 4iu slowly over time)

○ Planning to run HGH for 6+ months

○ Primary focus: recovery, lean mass retention, injury prevention


Considering adding in BPC-157 + TB-500. Not yet using, but considering as a preventative before my volume starts ramping up. Historically I tend to get hurt 2–3 months into a strong run.


Aromatase Management:

• Aromasin + Arimidex both on hand

• Mild gyno forming over last several weeks and it does not seem to have subsided. I am currently only on 200mg Test/week. I'm not sure what's going on.

• In the past, I’ve responded well to Letrozole (.75-1.5 mg EOD as needed for short durations)

• Wondering If prolactin is involved in my current flare-up...if so I’ll consider Cabergoline, though I don’t like the sides and would prefer to avoid it. Bottom line - I'm not entirely sure where the gyno is coming from.



Recovery & Lifestyle

• I average 5 hours of sleep per night...I know more sleep would be better, but it’s not realistic right now. I'm up at 4–4:30 AM most days and I don't plan on changing this. The schedule i'm on allows me to train in the morning - I have my own gym, so I simply get up and train. Then I avoid traffic by driving to the office at 5:15. This allows me to beat the traffic home if I leave the office at 2pm. But going to bed at 8 or 9 is just not an option.

• Consistent movement is one of my priorities, especially to counteract long sedentary work hours.



Supplement Timing & General Meal Structure

Morning (Fasted):

• HGH 2iu

• 500mg Berberine

Pre-Workout:

• Whey + collagen peptides + vitamin C

• Creatine

• Beta alanine

Post-Workout:

• Whey + banana + dextrose

• R-ALA

• Glutamine

With Breakfast:

• Multivitamin

• B-complex

Mid-Morning:

• Nuts + hard-boiled eggs + raw veg (or something similar)

Lunch:

• Tuna or lean meats or eggs. Usually with a bagged salad etc. Depends on what i'm doing, sometimes I'll add some carbs if i'm doing more cardio etc.

Midday:

• Probiotic on empty stomach

• Protein shake with peanut butter

Evening:

• Lean protein (usually chicken) potatoes or rice

• Berberine with higher-carb meals


Before Bed:

• Casein shake

• Magnesium glycinate + L-Theanine



Goals

In summary of what is stated above:

• Cut to mid to low 180s

• Improve digestion, insulin sensitivity, and recovery

• Maintain or increase muscle density

• Stay injury-free with mobility

• Rebuild structured and disciplined routine


Thanks in advance for any feedback.

@Avitoholis welcome fully to the EVO family checking your log now I think its a good start.

EVO family would like to see a picture of you face blurred to see your base please.

Also as you go, not just 1 time,
Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[Avitoholis]

Day 1.

 

[Mobster]

What a very thorough start to this log beautiful job on this

I guess the next step for you though would be getting up some pictures so we can see where you're at right now

That's what I was thinking

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

Welcome to The Forum and we're going to get you in the best shape of your life. Don't worry.

 

[chesty]

Fasting will go a long way on this.

Especially to get your goal of boosting insulin sensitivity.

 

[ROIDDERS]

I get it, you live in a vegetarian household but I think it's way too much shakes.

You can easily do eggs and you can easily get your protein from things like beans and peas. Just make sure you take digestive enzymes with them.

 

[ceo]

bros cut back on the shakes. you won't cut from those, too much sugar and dairy

 

[Wootoom]

good job posting a picture. you got a solid base !

 

[Vadim Fedorov]

Nice muscles on your frame.

Now, we have to just get rid of the stomach and lean out.

 

[2Thick]

You don't have too much body fat around your body. It seems it. Mostly is around your stomach if you ask me.

 

[Avitoholis]

Here is my training plan - as always, i'm open to any feedback. Also, I greatly appreciate the feedback related to the shakes from @ROIDDERS & @ceo. Additionally, i'm interesting in hearing about the fasting your suggesting @chesty - we talking about daily IF or weekly 24/36 hours - please let me know - I don't mind fasting, I think they are great but I worry about it's impact on my performance. Regardless, here is the plan....

For the next 13–14 weeks, I’m running something I call the Primal Growth Protocol (PGP). This isn’t a commercial program or a plug-and-play fitness challenge. It’s a system I’ve built and refined…however, I'm not claiming it's unique in anyway. In fact, it’s rooted in the training methods I’ve found to be most effective over the years: DC-style intensity, advanced hypertrophy techniques, functional conditioning....but mostly, it's about simply just showing up daily with a plan.

I put it together because I needed something that could work with my schedule, my environment, and my mindset. Short sessions, no wasted effort, no fluff. I wanted a framework that pushed me physically while allowing me to stay consistent.

I started building the protocol seriously in early 2023, working through different formats, principles, and recovery strategies. The first full cycle went well. After running it through and making adjustments, I’ve now structured a second round for Q2 2025 - It's now more refined, more efficient, and more focused.

Why I Built PGP

I didn’t want a plan that just made me sore, I wanted something that would help me grow, feel strong and athletic, and make real progress I could measure over consecutive cycles. Something sustainable but demanding. I wanted size, strength, movement, and resilience…all in one protocol.

Most importantly for me, PGP is not about chasing extremes. It’s something I made myself that i'm proud of - furthermore, its about me knowing exactly what I'm training for and showing up for it daily...this keeps me motivated and coming back daily.


The Protocol Structure

The full cycle runs 13 weeks, with an optional 14th for testing or transitioning into the next round. It’s broken into clear training phases, each with its own goals, techniques, and progression strategy.


Phase 1 – Hypertrophy (Weeks 1–4)

Target: Muscle growth, volume tolerance, structural balance

Rep range: 8–12

Techniques: Supersets, rest-pause, TUT, mechanical drop sets

Core trained daily, calves and forearms baked in

Feeder sessions 2–3x/week in the evening (traps, biceps, forearms, lower/inner chest)



Phase 2 – Strength (Weeks 5–9)

Target: Neural efficiency, mechanical control, increased load capacity

Rep range: 3–6

Techniques: Wave loading, paused reps, cluster sets

Volume drops, intensity increases

Core and feeder work remain with slight taper



Phase 3 – Functional / Power (Weeks 10–12)

Target: Movement, explosiveness, endurance, and fatigue resistance

Rep range: 3–6 (power), 10–15 (support), AMRAP (finishers)

Techniques: Plyometrics, sandbag work, circuits, bodyweight integration

Sessions blend strength, speed, and conditioning

Feeder work and core training continue



Phase 4 – Deload / Reset (Week 13)

Target: Recovery, mobility, nervous system reset

Light resistance, reduced volume, structured movement

Mobility and feeder sessions maintained

Optional Week 14 for retesting and performance baselining


What’s Built Into the System

• Advanced techniques I know I respond to

• Core trained daily across all planes of motion

• Walking as recovery and habit discipline (4–5 km/day)

• Feeder workouts done PM - lightweight, high rep, low frequency

• Extreme stretching after each trained muscle group


Some people might roll their eyes at the feeder workouts, the stretching protocols, or the level of detail. Or argue that there is nothing unique about it at all. That’s fine. This wasn’t built to go viral. It was built for me.

I’ve tried everything I’m using in this plan. I respond to it. I believe in it. That’s why it’s in the protocol.

At the same time, I’ve been at this long enough to know I don’t have it all figured out. I’ve been knocked down and humbled plenty. So I stay open to feedback, to better ways, to smarter ideas.

This next 13–14 weeks is about building on that foundation. I’ll track everything, adjust where needed, and come out stronger on the other side. That’s the mission.

 

[e2]

I would be doing daily. Fasted cardio. Start there.

That'll go a long way at Burning all those calories.

 

[Npcclassicphysique champ]

Here is my training plan - as always, i'm open to any feedback. Also, I greatly appreciate the feedback related to the shakes from @ROIDDERS & @ceo. Additionally, i'm interesting in hearing about the fasting your suggesting @chesty - we talking about daily IF or weekly 24/36 hours - please let me know - I don't mind fasting, I think they are great but I worry about it's impact on my performance. Regardless, here is the plan....

For the next 13–14 weeks, I’m running something I call the Primal Growth Protocol (PGP). This isn’t a commercial program or a plug-and-play fitness challenge. It’s a system I’ve built and refined…however, I'm not claiming it's unique in anyway. In fact, it’s rooted in the training methods I’ve found to be most effective over the years: DC-style intensity, advanced hypertrophy techniques, functional conditioning....but mostly, it's about simply just showing up daily with a plan.

I put it together because I needed something that could work with my schedule, my environment, and my mindset. Short sessions, no wasted effort, no fluff. I wanted a framework that pushed me physically while allowing me to stay consistent.

I started building the protocol seriously in early 2023, working through different formats, principles, and recovery strategies. The first full cycle went well. After running it through and making adjustments, I’ve now structured a second round for Q2 2025 - It's now more refined, more efficient, and more focused.

Why I Built PGP

I didn’t want a plan that just made me sore, I wanted something that would help me grow, feel strong and athletic, and make real progress I could measure over consecutive cycles. Something sustainable but demanding. I wanted size, strength, movement, and resilience…all in one protocol.

Most importantly for me, PGP is not about chasing extremes. It’s something I made myself that i'm proud of - furthermore, its about me knowing exactly what I'm training for and showing up for it daily...this keeps me motivated and coming back daily.


The Protocol Structure

The full cycle runs 13 weeks, with an optional 14th for testing or transitioning into the next round. It’s broken into clear training phases, each with its own goals, techniques, and progression strategy.


Phase 1 – Hypertrophy (Weeks 1–4)

Target: Muscle growth, volume tolerance, structural balance

Rep range: 8–12

Techniques: Supersets, rest-pause, TUT, mechanical drop sets

Core trained daily, calves and forearms baked in

Feeder sessions 2–3x/week in the evening (traps, biceps, forearms, lower/inner chest)



Phase 2 – Strength (Weeks 5–9)

Target: Neural efficiency, mechanical control, increased load capacity

Rep range: 3–6

Techniques: Wave loading, paused reps, cluster sets

Volume drops, intensity increases

Core and feeder work remain with slight taper



Phase 3 – Functional / Power (Weeks 10–12)

Target: Movement, explosiveness, endurance, and fatigue resistance

Rep range: 3–6 (power), 10–15 (support), AMRAP (finishers)

Techniques: Plyometrics, sandbag work, circuits, bodyweight integration

Sessions blend strength, speed, and conditioning

Feeder work and core training continue



Phase 4 – Deload / Reset (Week 13)

Target: Recovery, mobility, nervous system reset

Light resistance, reduced volume, structured movement

Mobility and feeder sessions maintained

Optional Week 14 for retesting and performance baselining


What’s Built Into the System

• Advanced techniques I know I respond to

• Core trained daily across all planes of motion

• Walking as recovery and habit discipline (4–5 km/day)

• Feeder workouts done PM - lightweight, high rep, low frequency

• Extreme stretching after each trained muscle group


Some people might roll their eyes at the feeder workouts, the stretching protocols, or the level of detail. Or argue that there is nothing unique about it at all. That’s fine. This wasn’t built to go viral. It was built for me.

I’ve tried everything I’m using in this plan. I respond to it. I believe in it. That’s why it’s in the protocol.

At the same time, I’ve been at this long enough to know I don’t have it all figured out. I’ve been knocked down and humbled plenty. So I stay open to feedback, to better ways, to smarter ideas.

This next 13–14 weeks is about building on that foundation. I’ll track everything, adjust where needed, and come out stronger on the other side. That’s the mission.

@Avitoholis welcome bro but i think your structure needs work, you gotta concentrate on high reps and cardio if you want to slice that thick bro

 

[Avitoholis]

@Avitoholis welcome bro but i think your structure needs work, you gotta concentrate on high reps and cardio if you want to slice that thick bro

Thanks for this. I'll make some changes. I appreciate the feedback.

 

[Npcclassicphysique champ]

Thanks for this. I'll make some changes. I appreciate the feedback.

lets start always a starting point of change is important bro you thinking long term here recomp

 

[Avitoholis]

Tomorrow is day 1 and my meal prep is well on it's way....I just need to hardboil the eggs. Again, thanks for the feedback related to relying too much on shakes, I have reduced them. I now have a post-workout shake, mid-afternoon shake, and casein shake before bed. I have instead add more whole foods that will allow me to achieve my macros. Also, after listening to Evolutionary podcast episode #153, I've decided to do fasted training in the morning. Great episode - i've also initiated an order for some Primobolan so I can run it for the duration of the recomp.

Week 1 Meal Schedule (3/31–4/6)

Macros Target: ~225g protein / 150–200g carbs / 50–60g fat

Training: Fasted lifting (M–F AM)



DAILY SCHEDULE

Time Meal

04:15 AM HGH + Berberine + Water

04:30 AM Fasted Training

06:00 AM Post-Workout Shake

08:30 AM Breakfast

10:30 AM Bridge Meal (Option 1 or 2)

12:00 PM Lunch

03:00 PM Afternoon Protein Shake

06:00 PM Dinner

08:30 PM Casein + Sleep Stack



MEAL BREAKDOWN + SUPPLEMENTS

Post-Workout Shake (6:00 AM)

• 30g whey isolate + 1 Serving Greens Powder

• 1 medium banana (~100g)

• 15–20g dextrose

• 5g creatine

• 3g beta alanine

• 5g glutamine

• ALA

• Magnesium Glycinate



Breakfast (8:30 AM)

• 4 hard-boiled eggs

• 15g pistachios

• Optional: ½ avocado or mixed greens

• Black coffee

• Multi-vitamin + vitamin B Complex



Bridge Meal (10:30 AM)

Rotate between:

Option 1:

• 1 medium apple

• 15g walnuts

Option 2:

• 150g plain Greek yogurt

• 50g berries or peanut butter

• Optional cinnamon or crushed walnut topping



Lunch (12:00 PM)

Mon, Tues, Thu:

• 85g cooked chicken breast

• 180g baked sweet potato

• ½ cup broccoli or greens

• 5g olive oil

• Digestive enzymes with meal + berberine

• Probiotic (midday, empty stomach)

Wed & Fri:

• 180g ground beef (85–90% lean)

• 1 cup cooked white rice

• ½ cup greens

• Digestive enzymes with meal

• Probiotic (midday, empty stomach)



Afternoon Protein Shake (3:00 PM)

• 30g whey

• 10g collagen peptides + Vitamin C + TUDCA

• ½ apple or 50g berries

• Water



Dinner (6:00 PM)

Mon–Thu:

• 85g cooked chicken breast

• 180g baked sweet potato

• Greens or mixed salad

• Digestive enzymes with meal + berberine

• Optional: 5g butter or olive oil

Friday:

• Pizza - homemade



Evening (8:30 PM)

• 30g casein

• Magnesium glycinate + Ashwagandha





WEEKEND PLAN

Saturday:

• Morning shake

• Smoked salmon on toast + greens with simple dressing

• Bridge Meal: Yogurt/blueberries

• Lunch: Tuna + rice or eggs + avocado

• Dinner: Cooked protein of choice + greens

• Nighttime casein shake



Sunday:

• Morning shake

• Breakfast: 3 eggs + ½ avocado + pistachios

• Bridge Meal: Yogurt/blueberries

• Lunch: Tuna + rice or eggs + avocado

• Dinner: Prep-based meal or lean protein + potatoes

• Nighttime casein shake

 

[Noah Wixx]

Tomorrow is day 1 and my meal prep is well on it's way....I just need to hardboil the eggs. Again, thanks for the feedback related to relying too much on shakes, I have reduced them. I now have a post-workout shake, mid-afternoon shake, and casein shake before bed. I have instead add more whole foods that will allow me to achieve my macros. Also, after listening to Evolutionary podcast episode #153, I've decided to do fasted training in the morning. Great episode - i've also initiated an order for some Primobolan so I can run it for the duration of the recomp.

Week 1 Meal Schedule (3/31–4/6)

Macros Target: ~225g protein / 150–200g carbs / 50–60g fat

Training: Fasted lifting (M–F AM)



DAILY SCHEDULE

Time Meal

04:15 AM HGH + Berberine + Water

04:30 AM Fasted Training

06:00 AM Post-Workout Shake

08:30 AM Breakfast

10:30 AM Bridge Meal (Option 1 or 2)

12:00 PM Lunch

03:00 PM Afternoon Protein Shake

06:00 PM Dinner

08:30 PM Casein + Sleep Stack



MEAL BREAKDOWN + SUPPLEMENTS

Post-Workout Shake (6:00 AM)

• 30g whey isolate + 1 Serving Greens Powder

• 1 medium banana (~100g)

• 15–20g dextrose

• 5g creatine

• 3g beta alanine

• 5g glutamine

• ALA

• Magnesium Glycinate



Breakfast (8:30 AM)

• 4 hard-boiled eggs

• 15g pistachios

• Optional: ½ avocado or mixed greens

• Black coffee

• Multi-vitamin + vitamin B Complex



Bridge Meal (10:30 AM)

Rotate between:

Option 1:

• 1 medium apple

• 15g walnuts

Option 2:

• 150g plain Greek yogurt

• 50g berries or peanut butter

• Optional cinnamon or crushed walnut topping



Lunch (12:00 PM)

Mon, Tues, Thu:

• 85g cooked chicken breast

• 180g baked sweet potato

• ½ cup broccoli or greens

• 5g olive oil

• Digestive enzymes with meal + berberine

• Probiotic (midday, empty stomach)

Wed & Fri:

• 180g ground beef (85–90% lean)

• 1 cup cooked white rice

• ½ cup greens

• Digestive enzymes with meal

• Probiotic (midday, empty stomach)



Afternoon Protein Shake (3:00 PM)

• 30g whey

• 10g collagen peptides + Vitamin C + TUDCA

• ½ apple or 50g berries

• Water



Dinner (6:00 PM)

Mon–Thu:

• 85g cooked chicken breast

• 180g baked sweet potato

• Greens or mixed salad

• Digestive enzymes with meal + berberine

• Optional: 5g butter or olive oil

Friday:

• Pizza - homemade



Evening (8:30 PM)

• 30g casein

• Magnesium glycinate + Ashwagandha





WEEKEND PLAN

Saturday:

• Morning shake

• Smoked salmon on toast + greens with simple dressing

• Bridge Meal: Yogurt/blueberries

• Lunch: Tuna + rice or eggs + avocado

• Dinner: Cooked protein of choice + greens

• Nighttime casein shake



Sunday:

• Morning shake

• Breakfast: 3 eggs + ½ avocado + pistachios

• Bridge Meal: Yogurt/blueberries

• Lunch: Tuna + rice or eggs + avocado

• Dinner: Prep-based meal or lean protein + potatoes

• Nighttime casein shake

@Avitoholis loving the meal prep photos my dude, looks amazing

 

[Avitoholis]

@Avitoholis welcome bro but i think your structure needs work, you gotta concentrate on high reps and cardio if you want to slice that thick bro

Here is my workout schedule for week 1. Does this align with your recommendations @Npcclassicphysique champ - i've added daily low impact cardio for 25-30 after each morning while fasted and ensured my rep range is between 8-15 reps depending on exercise. Let me know your thoughts.

Week 1

Monday – Full Body / Chest + Quads + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band flys, bodyweight squats, wall slides

Working Sets:

• Incline DB Press – 4x10–12 (rest-pause final set: 10+5+3)

• Machine Fly – 3x15

• Stretch: Chest Dip Hold – 45 sec

• Leg Press – 3x15

• Stretch: Couch Stretch – 60 sec

• DB Pullover – 2x12

• Calves: DB Calf Raises on Leg Press – 3x20

• Core: Weighted Sit-Ups – 3x15 (slow)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

· High incline treadmill walk



Tuesday – Full Body / Back + Hams + Core + Forearms

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Scapular pull-ups, band straight-arm pulldown

Working Sets:

• Machine Row – 4x10–12 (double drop set final)

• Straight-Arm Cable Pulldown – 3x15

• Stretch: Hanging Lat Stretch – 45 sec

• DB RDL – 3x10 (3-sec eccentric, squeeze at bottom)

• Stretch: Seated Hamstring Reach – 45 sec

• Forearms: Band Wrist Curls – 3x20

• Core: Side Plank Reach-Throughs – 3 rounds

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Wednesday – Active Recovery + Feeder

• Walk: 4–5 km (outdoors or treadmill incline) - timed separately 45 minutes

Feeder (25 minutes):

• DB Shrugs – 2x40

• DB Pec Flye (Low Angle) – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40


Thursday – Full Body / Shoulders + Chest + Posterior Chain

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band shoulder openers, scapular pull-aparts

Working Sets:

• Seated DB Shoulder Press – 4x10

• Lateral Raise (Pre-Exhaust) – 3x15

• Stretch: Wall Shoulder Stretch – 45 sec

• Flat DB Press (Controlled Tempo) – 3x10

• Stretch: Chest Dip Hold – 45 sec

• Glute Bridge + Ham Curl (Slider or Band) – 3x15

• Stretch: Kneeling Hamstring Stretch – 45 sec

• Calves: Seated DB Calf Raise – 3x20

• Core: Ab Wheel or Rollouts – 3x8–10

• Estimated Duration: 50 minutes

Cardio (25-30 minutes):

• High incline treadmill walk


Friday – Arms + Calves + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks

• Wrist circles, band curls, light pushdowns

Working Sets:

Superset 1:

• Barbell Curl – 3x12

• Rope Pushdown – 3x15

Superset 2:

• Reverse Barbell Curl – 3x15

• Overhead Cable Extension – 3x15

• Calves: Donkey Raise TUT – 1x AMRAP (40 sec down / 20 sec up)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Saturday – Feeder + Light Core

Feeder Session (25 minutes):

• DB Fly – 2x40

• DB Shrugs – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40

Core: Hanging Knee Raises – 2x15


Sunday – Mobility + Walk

Walk: 3–5 km or incline treadmill

• Foam roll

 

[Npcclassicphysique champ]

Here is my workout schedule for week 1. Does this align with your recommendations @Npcclassicphysique champ - i've added daily low impact cardio for 25-30 after each morning while fasted and ensured my rep range is between 8-15 reps depending on exercise. Let me know your thoughts.

Week 1

Monday – Full Body / Chest + Quads + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band flys, bodyweight squats, wall slides

Working Sets:

• Incline DB Press – 4x10–12 (rest-pause final set: 10+5+3)

• Machine Fly – 3x15

• Stretch: Chest Dip Hold – 45 sec

• Leg Press – 3x15

• Stretch: Couch Stretch – 60 sec

• DB Pullover – 2x12

• Calves: DB Calf Raises on Leg Press – 3x20

• Core: Weighted Sit-Ups – 3x15 (slow)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

· High incline treadmill walk



Tuesday – Full Body / Back + Hams + Core + Forearms

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Scapular pull-ups, band straight-arm pulldown

Working Sets:

• Machine Row – 4x10–12 (double drop set final)

• Straight-Arm Cable Pulldown – 3x15

• Stretch: Hanging Lat Stretch – 45 sec

• DB RDL – 3x10 (3-sec eccentric, squeeze at bottom)

• Stretch: Seated Hamstring Reach – 45 sec

• Forearms: Band Wrist Curls – 3x20

• Core: Side Plank Reach-Throughs – 3 rounds

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Wednesday – Active Recovery + Feeder

• Walk: 4–5 km (outdoors or treadmill incline) - timed separately 45 minutes

Feeder (25 minutes):

• DB Shrugs – 2x40

• DB Pec Flye (Low Angle) – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40


Thursday – Full Body / Shoulders + Chest + Posterior Chain

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band shoulder openers, scapular pull-aparts

Working Sets:

• Seated DB Shoulder Press – 4x10

• Lateral Raise (Pre-Exhaust) – 3x15

• Stretch: Wall Shoulder Stretch – 45 sec

• Flat DB Press (Controlled Tempo) – 3x10

• Stretch: Chest Dip Hold – 45 sec

• Glute Bridge + Ham Curl (Slider or Band) – 3x15

• Stretch: Kneeling Hamstring Stretch – 45 sec

• Calves: Seated DB Calf Raise – 3x20

• Core: Ab Wheel or Rollouts – 3x8–10

• Estimated Duration: 50 minutes

Cardio (25-30 minutes):

• High incline treadmill walk


Friday – Arms + Calves + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks

• Wrist circles, band curls, light pushdowns

Working Sets:

Superset 1:

• Barbell Curl – 3x12

• Rope Pushdown – 3x15

Superset 2:

• Reverse Barbell Curl – 3x15

• Overhead Cable Extension – 3x15

• Calves: Donkey Raise TUT – 1x AMRAP (40 sec down / 20 sec up)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Saturday – Feeder + Light Core

Feeder Session (25 minutes):

• DB Fly – 2x40

• DB Shrugs – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40

Core: Hanging Knee Raises – 2x15


Sunday – Mobility + Walk

Walk: 3–5 km or incline treadmill

• Foam roll

@Avitoholis you can pull this off bro its good volume but you'll need to adjust this week by week cant be 1 off though

 

[RoySimpson]

The vision here is returning to consistency, structure, and long-term mental and physical progress. My goal isn’t just fat loss - this is about putting together a sustainable system that prioritizes metabolic health, muscle retention, recovery, and injury prevention. I'm starting with some early wins in the gym - they are not overly long workouts, because i'm focusing on intensity over volume. My goal in weeks 1-4 is consistency and getting into the gym everyday is the biggest obstacle.

I’ll update with training progress, body comp changes, nutrition adjustments, and any major changes I make along the way.

This is my training baseline week - I've completed all my workouts, logged initial weights and reps, and making any necessary changes to exercises or workout structure to ensure I'm ready to go next week on 31 March 2025.


Current Stats & Background

• Starting Weight: 205 lbs

• Body Fat: 20% (Renpho scale)

• Advanced lifter with high muscle maturity, recently detrained due to inconsistency

• I gain size and strength quickly once training and diet are locked in

• I'm looking for fat loss, structure, and health…I'm not chasing numbers or adding numerous compounds



Training Protocol

Weeks 1–4: Full-body workouts - 5x/week

• Intensity-focused, short sessions (30–40 mins) and slowly building volume week over week

• Supersets, rest-pause sets, mobility, and shoulder rehab

• Building the habit and momentum without burning out


Weeks 5–14: Push/Pull/Legs

• Volume continues to slowly ramp-up

• Metabolic finishers or two-a-days added depending on recovery

• Focus stays on form, tension, and execution


I train early morning Monday through Friday. Weekends are recovery-based or include a bonus session if my body feels recovered.

I also try to walk 4 - 5km outside on most days. This is a focused, intentional walk. It’s my time for uninterrupted audiobooks and reflection. (Nod to Atomic Habits—habit stacking in action.)

Historically, I’ve mostly gravitated towards low-volume, high-intensity methods - DC Training (for several years) and HIIT, etc. I’ve also been known to jump into CrossFit WOD to mix things up.

My job requires sitting for at least 8 hours a day, 5 days a week. It’s not ideal, and I’ve noticed the impact. I’m actively working in more movement throughout the day - walks, stretching, etc.




Nutrition

I live in a mostly vegetarian household (kids and wife), so the bulk of my protein (225g/day) comes from powders - I would say half or 3/4's. Not ideal, but it works within my structure.

Protein Sources:

• Whey pre-workout

• Whey post-workout (with banana, dextrose, and R-ALA)

• Midday whey shake

• Casein shake before bed

• Once or twice daily whole food meat meal (tuna or chicken..sometimes beef). Mostly animal based...I don't generally track my plant based protein towards my daily goals.

• Hard-boiled eggs on occaision


Carbs: Primarily from fruit, some root vegetables, rarely breads and cereals etc. I prefer lower carb, but my performance in the gym always suffers. That said, sticking lower carb keeps me more balanced and avoids cravings in the evening. Any opinions on if I could achieve the results i'm looking for on keto? - if so, please let me know.


Fats: Controlled, coming from egg yolks, nuts, peanut butter


I don’t track meals consistently. I’ve done it in the past and I absolutely see the value in doing it short-term - it sharpens awareness and forces intentional focus on every part of the diet. But for me, tracking long-term isn’t realistic or sustainable, and I’m not losing sleep over it. If I were prepping for a show, it’d be a different story. Right now, the priority is consistency, structure, and making choices I can repeat day after day.


Starting Macros:

• Protein: 225g

• Carbs: 150–200g

• Fat: 50–60g

That gives me roughly 1,950–2,240 calories/day. At 5'7" and 205 lbs, this puts me in a moderate deficit. It’s enough to drive fat loss while still supporting training and recovery with the help of gear. I adjust carbs based on training intensity and how I feel in the gym. If I’m dragging, I’ll bump carbs slightly pre/post-workout. Rest days are kept lower.

Friday is pizza night -family tradition. I keep it reasonable and move on.

My job can impact meal timing. Some days I miss windows. It’s not ideal, but I work around it through prep and staying intentional. When structure breaks, I fall back on routine—not excuses.



Digestive & Supplement Support

I’ve dealt with nausea and early satiety from fatty or processed meals. I believe this is largely due to burning the candle at both ends for too long - working long hours, relying on high doses of caffeine, ephedrine, and modafinil to push through. That combination wore my system down.

I’ve since made major changes:

• Caffeine is capped at 1–2 coffees per day

• No caffeine pills or ephedrine

• Modafinil reduced to 100mg max/day, and currently weaning off

• I’m making daily effort to reduce stimulation and bring the system back to baseline



Supplements:

• TUDCA

• Berberine – 500mg AM fasted with HGH, and with high-carb meals

• Digestive enzymes – with heavier meals

• Probiotics – midday on empty stomach

• Magnesium glycinate – before bed, and used throughout the day to downregulate CNS

• L-Theanine – as needed on higher stress or high-stim days

• R-ALA – post workout

• Collagen peptides + vitamin C – pre-training

• Creatine + beta alanine – pre-training

• Multivitamin and B-complex – with breakfast daily



Gear Protocol

Everything is dosed low and strategic. The goal is long-term re-composition and recovery.


Current Protocol:

• Testosterone: 200mg/week (TRT base). I will adjust to 300-400/week once I have mild gyno sorted.

• Anavar: 50mg/day (4–6 week)

• HGH: 2iu/day AM fasted (ramping up to 4iu slowly over time)

○ Planning to run HGH for 6+ months

○ Primary focus: recovery, lean mass retention, injury prevention


Considering adding in BPC-157 + TB-500. Not yet using, but considering as a preventative before my volume starts ramping up. Historically I tend to get hurt 2–3 months into a strong run.


Aromatase Management:

• Aromasin + Arimidex both on hand

• Mild gyno forming over last several weeks and it does not seem to have subsided. I am currently only on 200mg Test/week. I'm not sure what's going on.

• In the past, I’ve responded well to Letrozole (.75-1.5 mg EOD as needed for short durations)

• Wondering If prolactin is involved in my current flare-up...if so I’ll consider Cabergoline, though I don’t like the sides and would prefer to avoid it. Bottom line - I'm not entirely sure where the gyno is coming from.



Recovery & Lifestyle

• I average 5 hours of sleep per night...I know more sleep would be better, but it’s not realistic right now. I'm up at 4–4:30 AM most days and I don't plan on changing this. The schedule i'm on allows me to train in the morning - I have my own gym, so I simply get up and train. Then I avoid traffic by driving to the office at 5:15. This allows me to beat the traffic home if I leave the office at 2pm. But going to bed at 8 or 9 is just not an option.

• Consistent movement is one of my priorities, especially to counteract long sedentary work hours.



Supplement Timing & General Meal Structure

Morning (Fasted):

• HGH 2iu

• 500mg Berberine

Pre-Workout:

• Whey + collagen peptides + vitamin C

• Creatine

• Beta alanine

Post-Workout:

• Whey + banana + dextrose

• R-ALA

• Glutamine

With Breakfast:

• Multivitamin

• B-complex

Mid-Morning:

• Nuts + hard-boiled eggs + raw veg (or something similar)

Lunch:

• Tuna or lean meats or eggs. Usually with a bagged salad etc. Depends on what i'm doing, sometimes I'll add some carbs if i'm doing more cardio etc.

Midday:

• Probiotic on empty stomach

• Protein shake with peanut butter

Evening:

• Lean protein (usually chicken) potatoes or rice

• Berberine with higher-carb meals


Before Bed:

• Casein shake

• Magnesium glycinate + L-Theanine



Goals

In summary of what is stated above:

• Cut to mid to low 180s

• Improve digestion, insulin sensitivity, and recovery

• Maintain or increase muscle density

• Stay injury-free with mobility

• Rebuild structured and disciplined routine


Thanks in advance for any feedback.

@Avitoholis You have a solid foundation. Focus on refining your nutrition, addressing the gyno, and prioritizing sleep as much as possible. With consistent effort and adjustments along the way, you'll achieve your goals. Keep us updated on your progress!

 

[25homes]

Great start here stick with it

 

[Tiger Salman Khan]

Here is my workout schedule for week 1. Does this align with your recommendations @Npcclassicphysique champ - i've added daily low impact cardio for 25-30 after each morning while fasted and ensured my rep range is between 8-15 reps depending on exercise. Let me know your thoughts.

Week 1

Monday – Full Body / Chest + Quads + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band flys, bodyweight squats, wall slides

Working Sets:

• Incline DB Press – 4x10–12 (rest-pause final set: 10+5+3)

• Machine Fly – 3x15

• Stretch: Chest Dip Hold – 45 sec

• Leg Press – 3x15

• Stretch: Couch Stretch – 60 sec

• DB Pullover – 2x12

• Calves: DB Calf Raises on Leg Press – 3x20

• Core: Weighted Sit-Ups – 3x15 (slow)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

· High incline treadmill walk



Tuesday – Full Body / Back + Hams + Core + Forearms

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Scapular pull-ups, band straight-arm pulldown

Working Sets:

• Machine Row – 4x10–12 (double drop set final)

• Straight-Arm Cable Pulldown – 3x15

• Stretch: Hanging Lat Stretch – 45 sec

• DB RDL – 3x10 (3-sec eccentric, squeeze at bottom)

• Stretch: Seated Hamstring Reach – 45 sec

• Forearms: Band Wrist Curls – 3x20

• Core: Side Plank Reach-Throughs – 3 rounds

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Wednesday – Active Recovery + Feeder

• Walk: 4–5 km (outdoors or treadmill incline) - timed separately 45 minutes

Feeder (25 minutes):

• DB Shrugs – 2x40

• DB Pec Flye (Low Angle) – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40


Thursday – Full Body / Shoulders + Chest + Posterior Chain

Warm-Up (5–10 minutes):

• General: Jumping jacks x75

• Band shoulder openers, scapular pull-aparts

Working Sets:

• Seated DB Shoulder Press – 4x10

• Lateral Raise (Pre-Exhaust) – 3x15

• Stretch: Wall Shoulder Stretch – 45 sec

• Flat DB Press (Controlled Tempo) – 3x10

• Stretch: Chest Dip Hold – 45 sec

• Glute Bridge + Ham Curl (Slider or Band) – 3x15

• Stretch: Kneeling Hamstring Stretch – 45 sec

• Calves: Seated DB Calf Raise – 3x20

• Core: Ab Wheel or Rollouts – 3x8–10

• Estimated Duration: 50 minutes

Cardio (25-30 minutes):

• High incline treadmill walk


Friday – Arms + Calves + Core

Warm-Up (5–10 minutes):

• General: Jumping jacks

• Wrist circles, band curls, light pushdowns

Working Sets:

Superset 1:

• Barbell Curl – 3x12

• Rope Pushdown – 3x15

Superset 2:

• Reverse Barbell Curl – 3x15

• Overhead Cable Extension – 3x15

• Calves: Donkey Raise TUT – 1x AMRAP (40 sec down / 20 sec up)

• Estimated Duration: 45–50 minutes

Cardio (25-30 minutes):

• Spin cycle


Saturday – Feeder + Light Core

Feeder Session (25 minutes):

• DB Fly – 2x40

• DB Shrugs – 2x40

• DB Curls – 2x40

• Reverse Wrist Curls – 2x40

Core: Hanging Knee Raises – 2x15


Sunday – Mobility + Walk

Walk: 3–5 km or incline treadmill

• Foam roll

@Avitoholis nice detailed updates.........

 

[Avitoholis]

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.

 

[Npcclassicphysique champ]

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 get some pics going bro add some meal pics and id like some training pics too

 

[stevesmi]

Wow this looks amazing good update

 

[Mobster]

The ability to compartmentalize is how winners win.

 

[Vadim Fedorov]

These are some good updates. I like how you're being blunt and honest about your challenges. That's how it should be.

 

[Wootoom]

Keep up the good work brother.

Very impressive updates.

 

[JasonPriest]

Excellent job preparing for next week, and doing these weekly updates.

 

[BodyMonster34]

Bro, you got a good supplement list.

Hardcore stuff.

 

[Quadsweep]

Nice updates, man. Don't forget on the next update to include some pictures. We want to see what you're eating

 

[Avitoholis]

I appreciate all the comments

@Avitoholis get some pics going bro add some meal pics and id like some training pics too

100%

Wow this looks amazing good update

Appreciate brother.

The ability to compartmentalize is how winners win.

These are some good updates. I like how you're being blunt and honest about your challenges. That's how it should be.

Keep up the good work brother.

Very impressive updates.

Sunday is AAR day - I appreciate the comment.

Excellent job preparing for next week, and doing these weekly updates.

Bro, you got a good supplement list.

Hardcore stuff.

Thanks - so far so good.

Nice updates, man. Don't forget on the next update to include some pictures. We want to see what you're eating

Putting it together now

 

[ceo]

Bros this very motivational.

You are proving that you are legit for sure.

 

[ROIDDERS]

Wow. The style of training that you're doing is tremendous. Very few people can keep up with this.

 

[chesty]

Terrific volume.

Can definitely tell your conditioning a second to none.

 

[Avitoholis]

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)

 

[Ulter]

I love the cardio that you're doing consistent 25 to 30 minutes is perfect.

 

[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.

 

[Arabian]

Eventually, you're going to want to take pictures and trim off the chest hair.

Will be able to see the muscles much more better.

 

[zedhed]

Yes, I think you're even leaner but the hair makes it hard to see those muscles.

 

[ballin2504]

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 thats some great progress in just a couple weeks. Way to go man.

 

[ceo]

Bros. , that's the best meal prepping I've ever seen in my life. Wow.

 

[ROIDDERS]

You are set for the whole week with that meal preparation.

That's the way it's done.

 

[chesty]

Tell us more about how you are seasoning and marinating, your food.

 

[Ulter]

Great job on this. I love this. Sweet potato and broccoli.

That goes a long way for sure.

 

[JasonPriest]

Wow, so your wife had some sort of horse accident, that's crazy.

 

[Masonic Bodybuilder]

That's amazing for only 2 weeks!

 

[Avitoholis]

WEEKLY AAR

Week of: April 7–April 13

Overall Rating (1–10): 7

Good overall - training, diet, supplementation, and gear were consistent. Cardio was missed several days due to exhaustion and time spent at the hospital, but this was a conscious decision to prioritize sleep for long-term recovery. The trade-off was worth it under the circumstances.



1. WINS & CHALLENGES

• Wins:

○ Strong, consistent training week

○ Successfully integrated Primo and TBol - well tolerated, good initial effects

○ Executed meal prep and stayed dialed in despite external stress

• Challenges / Lows:

○ Wife still in hospital

○ Missed cardio Mon, Wed–Fri due to schedule and sleep prioritization

• Key Lessons / Focus Going Forward:

○ Don’t double up calves - DOMS prevented me from doing my calve work on Friday.

○ Only prep enough pizza for Friday to avoid spillover eating on Saturday



2. TRAINING

• Sessions Completed:

○ 6/6 weight training sessions

○ 2/7 cardio sessions (1 left to go tomorrow)

• Wins / Progress:

○ All gym sessions completed

○ Increased weight across most lifts

○ Added one extra exercise per session (not including feeders)

○ Thursday heavy session executed without issue

• Lows / Issues:

○ DOMS from back-to-back calf training

○ Lower body not feeling fully taxed - upper legs under-stimulated...need to elevate the intensity/volume.

• Adjustment for Next Week:

○ No direct correction for missed cardio - temporary life disruption

○ Avoid consecutive calf training days

○ Adjust leg training



3. DIET

• Adherence (1–10): 8 (Last week revised to a 7—this week showed better control and choices)

• Wins / Discipline Moments:

○ Stuck to planned meals throughout the week

○ Significantly reduced cravings - blood sugar likely stabilized

○ Kept discipline around meal timing and quantity

• Screw-Ups / Fixes Needed:

○ Granola bar (Thurs night), ice cream (hospital leftover), leftover pizza (Saturday)

○ Going forward, only prep enough pizza for Friday family dinner



4. ANABOLICS

First. - Big shout-out to @Nordic Fusion - order came through early this week. Thank you brother

• Compounds Used (dose & freq):

○ Test E: 200mg/week

○ Primo: Did 100mg test dose to guage my reaction to EO carrier. I will be dosing 300mg/week moving forward (EO was well tolerated)

○ EQ: 300mg/week

○ TBol: 40mg/day (switched to Nordic, week 2 of 5-week run)

○ HGH: continue 2iu/day fasted AM

○ Raloxifene: 60mg/day for mild gyno

○ Cialis: 5mg/day AM

• Positive Effects:

○ Great pumps and gym performance

○ No sides, good mood, and positive tolerance to new compounds

• Side Effects / Concerns:

○ None currently

• Next Week Plan:

○ Lock in Test E 200 / Primo 300 / EQ 300

○ Continue TBol 40mg/day (weeks 2–5)

○ Maintain Raloxifene and Cialis protocol

○ Keep HGH at 2iu fasted



5. SUPPS & RECOVERY

• Supplements Taken (key stack):

○ No changes - fully consistent with baseline protocol

• Recovery (Sleep, stress, libido):

○ Sleep: Consistently 7–8 hours

○ Stress: Stable and managed despite external circumstances

○ Libido: Elevated

• Modifications Needed:

○ None needed

○ One nosebleed (Friday), likely environmental (dry hospital air)…will monitor BP as EQ is built up in system



6. INTENTION FOR NEXT WEEK

• Steady State – Moving into the first true week of the full plan with all my movements baselined and supplements and gear in place. The kinks are ironed out, compounds are active, and structure is locked. Now it’s about consistent, clean execution without disruption.

My #1 goal for next week is to complete all scheduled cardio sessions.

 

[Noah Wixx]

Definitely can tell the difference and most notably the midsection.

 

[Avitoholis]

Week 3 Workout Overview and Daily Schedule

Adjustments for Week 3:

• Increased leg training volume, especially for quads and hamstrings

• Bumped walking incline from 6 to 7 - made a surprising difference.

• Avoiding back-to-back calf sessions

• Time caps 45-60 min per session not including cardio

• No changes to core or feeder workouts


Overview

• Phase: Hypertrophy

• Rep Range: 8–12 on compounds, 15–20 on isolation

• Rest: 60–90 sec compound, 45–60 sec isolation

• Feeder Sessions: Wed PM + Sat PM

• Core: Daily rotation - rest on Wednesday and Sunday.

• Stretching: No changes


MONDAY – Chest + Legs + Core

• Incline DB Press – 2x12

• Flat Machine Press – 2x12

• Machine Fly – 3x20

• Weighted Dips – 3x10 (moderate)

• Chest Stretch: Wall Pec Stretch – 45 sec

• Leg Press – 5x12

• Walking Lunges – 3x10/leg

• Leg Press Calf Raise – 3x20

• Quad Stretch: Standing or Wall Quad Stretch – 45 sec/leg

• Weighted Sit-Ups – 3x15



TUESDAY – Back + Quads + Core + Forearms

Cardio – 25 min walk @ 3.5 mph, 7 incline

• Straight-Arm Pulldown – 3x15

• Narrow Grip Lat Pulldown – 4x12

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

• Back Stretch: Hanging Lat Stretch – 45 sec

• DB RDL – 4x12 (3-sec eccentrics)

• Seated Leg Extension – 3x15

• Hamstring Stretch: Seated or Kneeling Hamstring Stretch – 45 sec/leg

• Wrist Curls + Reverse Curls – 3x15

• Forearm Stretch – 30–45 sec/side

• Cable Crunch – 3x20



WEDNESDAY AM – Active Recovery

Cardio – 25 min walk @ 3.5 mph, 7 incline



WEDNESDAY PM – Feeder Session (Chest + Back)

• Fly Machine – 3x50

• Reverse Fly – 1x50

• Row Machine – 2x50



THURSDAY – Shoulders & Chest + Hamstrings

Cardio – 25 min walk @ 3.5 mph, 7 incline

• Lateral Raise – 3x15

• Seated DB Shoulder Press – 4x10

• Rear Delt Reverse Fly – 2x15

• Shrugs – 2x15

• Shoulder Stretch: Wall Pec + Rear Delt Cross-Body Stretch – 45 sec

• Flat DB Press – 3x10

• DB Pullover – 2x12

• Chest Stretch: Chest Doorway Stretch – 60–90 sec

• Deadlift – 3x12

• Standing Leg Curl – 4x15

• Kneeling Hamstring Stretch – 45 sec/leg

• Seated DB Calf Raise – 3x20

• Ab Wheel Rollouts – 3x8–10



FRIDAY – Arms + Quads + Core

Cardio – 25 min walk @ 3.5 mph, 7 incline

Superset 1:

• Barbell Curl – 3x12

• Rope Pushdown – 3x15

Superset 2:

• Reverse Curl – 3x15

• Overhead Cable Extension – 3x15

Arm Stretch:

• Biceps Wall Stretch – 60–90 sec

• Triceps Overhead Stretch – 60–90 sec

Light Leg Day:

• Goblet Squat – 3x15

• Leg Extension – 3x20

• Quad Stretch – 45 sec/leg

Core:

• Sit-Ups – 15

• Hanging side knee raises – 20/side



SATURDAY – Feeder + Core

• DB Curls – 3x50

• Shoulder Flys – 3x50

• Hanging Knee Raises – 2x15

• Cable Crunch – 3x20

• Stretch: Biceps + Rear Delts – 60 sec each



SUNDAY – Recovery + Mobility

• Foam Rolling

• Walk: 3–5 km (outdoors or incline)

 

[25homes]

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

Nice work

 

[LevButlerov]

WEEKLY AAR

Week of: April 7–April 13

Overall Rating (1–10): 7

Good overall - training, diet, supplementation, and gear were consistent. Cardio was missed several days due to exhaustion and time spent at the hospital, but this was a conscious decision to prioritize sleep for long-term recovery. The trade-off was worth it under the circumstances.



1. WINS & CHALLENGES

• Wins:

○ Strong, consistent training week

○ Successfully integrated Primo and TBol - well tolerated, good initial effects

○ Executed meal prep and stayed dialed in despite external stress

• Challenges / Lows:

○ Wife still in hospital

○ Missed cardio Mon, Wed–Fri due to schedule and sleep prioritization

• Key Lessons / Focus Going Forward:

○ Don’t double up calves - DOMS prevented me from doing my calve work on Friday.

○ Only prep enough pizza for Friday to avoid spillover eating on Saturday



2. TRAINING

• Sessions Completed:

○ 6/6 weight training sessions

○ 2/7 cardio sessions (1 left to go tomorrow)

• Wins / Progress:

○ All gym sessions completed

○ Increased weight across most lifts

○ Added one extra exercise per session (not including feeders)

○ Thursday heavy session executed without issue

• Lows / Issues:

○ DOMS from back-to-back calf training

○ Lower body not feeling fully taxed - upper legs under-stimulated...need to elevate the intensity/volume.

• Adjustment for Next Week:

○ No direct correction for missed cardio - temporary life disruption

○ Avoid consecutive calf training days

○ Adjust leg training



3. DIET

• Adherence (1–10): 8 (Last week revised to a 7—this week showed better control and choices)

• Wins / Discipline Moments:

○ Stuck to planned meals throughout the week

○ Significantly reduced cravings - blood sugar likely stabilized

○ Kept discipline around meal timing and quantity

• Screw-Ups / Fixes Needed:

○ Granola bar (Thurs night), ice cream (hospital leftover), leftover pizza (Saturday)

○ Going forward, only prep enough pizza for Friday family dinner



4. ANABOLICS

First. - Big shout-out to @Nordic Fusion - order came through early this week. Thank you brother

• Compounds Used (dose & freq):

○ Test E: 200mg/week

○ Primo: Did 100mg test dose to guage my reaction to EO carrier. I will be dosing 300mg/week moving forward (EO was well tolerated)

○ EQ: 300mg/week

○ TBol: 40mg/day (switched to Nordic, week 2 of 5-week run)

○ HGH: continue 2iu/day fasted AM

○ Raloxifene: 60mg/day for mild gyno

○ Cialis: 5mg/day AM

• Positive Effects:

○ Great pumps and gym performance

○ No sides, good mood, and positive tolerance to new compounds

• Side Effects / Concerns:

○ None currently

• Next Week Plan:

○ Lock in Test E 200 / Primo 300 / EQ 300

○ Continue TBol 40mg/day (weeks 2–5)

○ Maintain Raloxifene and Cialis protocol

○ Keep HGH at 2iu fasted



5. SUPPS & RECOVERY

• Supplements Taken (key stack):

○ No changes - fully consistent with baseline protocol

• Recovery (Sleep, stress, libido):

○ Sleep: Consistently 7–8 hours

○ Stress: Stable and managed despite external circumstances

○ Libido: Elevated

• Modifications Needed:

○ None needed

○ One nosebleed (Friday), likely environmental (dry hospital air)…will monitor BP as EQ is built up in system



6. INTENTION FOR NEXT WEEK

• Steady State – Moving into the first true week of the full plan with all my movements baselined and supplements and gear in place. The kinks are ironed out, compounds are active, and structure is locked. Now it’s about consistent, clean execution without disruption.

My #1 goal for next week is to complete all scheduled cardio sessions.

Week 3 Workout Overview and Daily Schedule

Adjustments for Week 3:

• Increased leg training volume, especially for quads and hamstrings

• Bumped walking incline from 6 to 7 - made a surprising difference.

• Avoiding back-to-back calf sessions

• Time caps 45-60 min per session not including cardio

• No changes to core or feeder workouts


Overview

• Phase: Hypertrophy

• Rep Range: 8–12 on compounds, 15–20 on isolation

• Rest: 60–90 sec compound, 45–60 sec isolation

• Feeder Sessions: Wed PM + Sat PM

• Core: Daily rotation - rest on Wednesday and Sunday.

• Stretching: No changes


MONDAY – Chest + Legs + Core

• Incline DB Press – 2x12

• Flat Machine Press – 2x12

• Machine Fly – 3x20

• Weighted Dips – 3x10 (moderate)

• Chest Stretch: Wall Pec Stretch – 45 sec

• Leg Press – 5x12

• Walking Lunges – 3x10/leg

• Leg Press Calf Raise – 3x20

• Quad Stretch: Standing or Wall Quad Stretch – 45 sec/leg

• Weighted Sit-Ups – 3x15



TUESDAY – Back + Quads + Core + Forearms

Cardio – 25 min walk @ 3.5 mph, 7 incline

• Straight-Arm Pulldown – 3x15

• Narrow Grip Lat Pulldown – 4x12

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

• Back Stretch: Hanging Lat Stretch – 45 sec

• DB RDL – 4x12 (3-sec eccentrics)

• Seated Leg Extension – 3x15

• Hamstring Stretch: Seated or Kneeling Hamstring Stretch – 45 sec/leg

• Wrist Curls + Reverse Curls – 3x15

• Forearm Stretch – 30–45 sec/side

• Cable Crunch – 3x20



WEDNESDAY AM – Active Recovery

Cardio – 25 min walk @ 3.5 mph, 7 incline



WEDNESDAY PM – Feeder Session (Chest + Back)

• Fly Machine – 3x50

• Reverse Fly – 1x50

• Row Machine – 2x50



THURSDAY – Shoulders & Chest + Hamstrings

Cardio – 25 min walk @ 3.5 mph, 7 incline

• Lateral Raise – 3x15

• Seated DB Shoulder Press – 4x10

• Rear Delt Reverse Fly – 2x15

• Shrugs – 2x15

• Shoulder Stretch: Wall Pec + Rear Delt Cross-Body Stretch – 45 sec

• Flat DB Press – 3x10

• DB Pullover – 2x12

• Chest Stretch: Chest Doorway Stretch – 60–90 sec

• Deadlift – 3x12

• Standing Leg Curl – 4x15

• Kneeling Hamstring Stretch – 45 sec/leg

• Seated DB Calf Raise – 3x20

• Ab Wheel Rollouts – 3x8–10



FRIDAY – Arms + Quads + Core

Cardio – 25 min walk @ 3.5 mph, 7 incline

Superset 1:

• Barbell Curl – 3x12

• Rope Pushdown – 3x15

Superset 2:

• Reverse Curl – 3x15

• Overhead Cable Extension – 3x15

Arm Stretch:

• Biceps Wall Stretch – 60–90 sec

• Triceps Overhead Stretch – 60–90 sec

Light Leg Day:

• Goblet Squat – 3x15

• Leg Extension – 3x20

• Quad Stretch – 45 sec/leg

Core:

• Sit-Ups – 15

• Hanging side knee raises – 20/side



SATURDAY – Feeder + Core

• DB Curls – 3x50

• Shoulder Flys – 3x50

• Hanging Knee Raises – 2x15

• Cable Crunch – 3x20

• Stretch: Biceps + Rear Delts – 60 sec each



SUNDAY – Recovery + Mobility

• Foam Rolling

• Walk: 3–5 km (outdoors or incline)

I hope your lady recovers soon.
I would like to see weights added so we can see how you get stronger or weaker on lifts.

 

[stevesmi]

Very nice training session over on Saturday

 

[Mobster]

Nice idea scoring the week

 

[Avitoholis]

Week 3 Meal Plan

Macros Target: 225g Protein | 180g Carbs | 60–80g Fat | 1900–2100 kcal

Improvements from week 2: included more variety in my meals, increased red meat, and doubled serving of green vegetables.

Daily Shakes

Post-Workout Shake – 6:00 AM

• 36g whey

• 10g collagen

• 1 banana (~100g)

• 30g dextrose

• 1 tbsp wheat germ

• 5g creatine + 3g beta alanine

• ALA + Vitamin C (supps) Macros: 42g P / 60g C / 5g F / 460 kcal

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 kcal

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

• 200g 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 (Optional) – 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 / 10g Fat / 400 kcal


Meal 1: Chicken + Sweet Potato + Corn + Broccoli

• 130g cooked chicken breast

• 100g sweet potato

• 50g canned corn

• 75g steamed broccoli

• 1 tsp olive oil Macros: 38g P / 34g C / 10g F / ~420 kcal



Meal 2: Beef + Sweet Potato + Mixed Veg (Broccoli, Asparagus, Onion, Mushrooms)

• 115g cooked sirloin tip beef

• 100g sweet potato

• 100g veg mix (broccoli, asparagus, onion, mushrooms)

• 1 tsp olive oil Macros: 37g P / 28g C / 10g F / 400 kcal



Meal 3: Beef Stir-Fry (Beef + Rice + Mixed Veg)

• 120g cooked sirloin tip beef

• 110g cooked basmati rice

• 100g mixed stir-fry vegetables

• 1 tsp olive oil Macros: 36g P / 39g C / 10g F / 475 kcal



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 Pizza

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 kcal

 

[ceo]

Bros training looks amazing. I haven't seen anyone with this type of update, beautiful.

 

[ROIDDERS]

I like your style of logging.

It's very impressive.

 

[chesty]

I like how you lay out different notes and points.
Those little tidbits are good to fall back on.

 

[Ulter]

You're really being specific on what you're experiencing. I like to see that.

 

[JasonPriest]

Great job, doing some foam rolling and working on some Mobility work.

That will help prevent injuries in the future.

 

[RoySimpson]

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 looking great bro!!

 

[BodyMonster34]

Bro, how we doing with the red meat? I hope you're pushing it hard. Maybe you barbecue this week.

 

[Quadsweep]

Looking really good, man. I like the walking that you're doing

that's solid and it's good for your heart.

 

[Zyglamail]

Good job on the core training. I like to sit ups and I like the hanging knee raises. Those aren't easy.

 

[Shrine]

Shoulders and chest. Look, fantastic.

And you're also hitting your arms and quads.

 

[sambee38]

Proud of you, man. Now, this is a fantastic update.
Really training your body to be something special every single day.

 

[Masonic Bodybuilder]

Nice job staying consistent and still grinding with the life stress. Hopefully the wife is progressing well.

 

[ballin2504]

Definitely can tell the difference and most notably the midsection.

I was thinking the same thing

 

[25homes]

Hope she ok

 

[Noah Wixx]

Week 3 Meal Plan

Macros Target: 225g Protein | 180g Carbs | 60–80g Fat | 1900–2100 kcal

Improvements from week 2: included more variety in my meals, increased red meat, and doubled serving of green vegetables.

Daily Shakes

Post-Workout Shake – 6:00 AM

• 36g whey

• 10g collagen

• 1 banana (~100g)

• 30g dextrose

• 1 tbsp wheat germ

• 5g creatine + 3g beta alanine

• ALA + Vitamin C (supps) Macros: 42g P / 60g C / 5g F / 460 kcal

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 kcal

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

• 200g 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 (Optional) – 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 / 10g Fat / 400 kcal


Meal 1: Chicken + Sweet Potato + Corn + Broccoli

• 130g cooked chicken breast

• 100g sweet potato

• 50g canned corn

• 75g steamed broccoli

• 1 tsp olive oil Macros: 38g P / 34g C / 10g F / ~420 kcal



Meal 2: Beef + Sweet Potato + Mixed Veg (Broccoli, Asparagus, Onion, Mushrooms)

• 115g cooked sirloin tip beef

• 100g sweet potato

• 100g veg mix (broccoli, asparagus, onion, mushrooms)

• 1 tsp olive oil Macros: 37g P / 28g C / 10g F / 400 kcal



Meal 3: Beef Stir-Fry (Beef + Rice + Mixed Veg)

• 120g cooked sirloin tip beef

• 110g cooked basmati rice

• 100g mixed stir-fry vegetables

• 1 tsp olive oil Macros: 36g P / 39g C / 10g F / 475 kcal



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 Pizza

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 kcal

Fuck yes! That meal prep is legendary

 

[Avitoholis]

Week 3 Daily Workout Logs
Here is a list of my workouts - with the exception of Saturday which i'm headed out to complete now. I did this because I need to start planning my week 4, and I don't plan my next week until i've intentionally reviewed my performance in the previous week.

I will post my plans for Week 4 training and nutrition shortly.

Final note - I greatly appreciate all the feedback on my log thus far. I find everyone here to be extremely positive and supportive towards one another. You have created a fantastic culture and I am very happy to be part the community. Thanks again.

 

[Avitoholis]

I think you can easily add 6 weeks to this.

@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.

I'll have up week 4 meal prep shortly

I hope your lady recovers soon.
I would like to see weights added so we can see how you get stronger or weaker on lifts.

Thanks for this feedback - i've included it in my AAR for week 3. I don't know how other people are doing it, but i'm old school... pencil and spiral notebook...I've done it this for decades...one day i'll find all those notebooks and reflect upon what I was lifting in my 20's

great job man, i love to see the results

Thanks brother - I appreciate it.

Very nice training session over on Saturday

I love these mini feeder sessions - I think the jury is still out on the science and utility behind these high volume sessions that only focus on a few isolation movements...but I like them.

Progress baby!

Nice idea scoring the week

I appreciate that - it keeps me honest and moving forward.

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.

Bro, how we doing with the red meat? I hope you're pushing it hard. Maybe you barbecue this week.

I did half my meal with red meat in week 3. Week 4 i'm rotating to Basa and Salmon - fish week.

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

Looking really good, man. I like the walking that you're doing

that's solid and it's good for your heart.

It's too bad that walking is so underrated by most people. Low impact and effective calorie burn when consistently done over time.

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

Proud of you, man. Now, this is a fantastic update.
Really training your body to be something special every single day.

I really appreciate this comment brother - thank you.

Eventually, you're going to want to take pictures and trim off the chest hair.

Will be able to see the muscles much more better.

Thanks for the feedback! I will get that done before my next update - doing comparison photos bi-weekly.

Yes, I think you're even leaner but the hair makes it hard to see those muscles.

I'll take care of it next week! Thanks for the comment

@Avitoholis thats some great progress in just a couple weeks. Way to go man.

Thanks brother - much appreciated.

I was thinking the same thing

Bros. , that's the best meal prepping I've ever seen in my life. Wow.

I love the meal prep - this is the only way I can stay consistent! Thanks for the comment @ceo

Bros training looks amazing. I haven't seen anyone with this type of update, beautiful.

Thanks again brother - greatly appreciate the comment.

You are set for the whole week with that meal preparation.

That's the way it's done.

I like your style of logging.

It's very impressive.

Thanks for this - it's how i've been tracking not only my training but personal and professional goals. I've simply made a few tweaks before posting it to the community - i'm glad it's clear and makes sense.

Tell us more about how you are seasoning and marinating, your food.

i'll post a few pics of the seasoning i'm using - but i'm picking some low carb/sugar sauces and then supplement with drippings and my own seasoning. I keep it pretty simple - but it tastes damn good.

I like how you lay out different notes and points.
Those little tidbits are good to fall back on.

Thank you and I agree - when I take the time to make the notes, it benefits me when planning future weeks. I course correct every week - without the notes, i'd be making changes in the dark or missing opportunities.

Great job on this. I love this. Sweet potato and broccoli.

That goes a long way for sure.

Love those sweet potatos and broccoli!

Wow, so your wife had some sort of horse accident, that's crazy.

Fell from her horse - but she is getting better!!

That's amazing for only 2 weeks!

Thank you brother - grealy appreciated.

Nice job staying consistent and still grinding with the life stress. Hopefully the wife is progressing well.

She is getting better everyday. Moving much better and she was able to climb a few stairs the past couple of days - I keep telling her to progress a little further everyday.

Definitely can tell the difference and most notably the midsection.

Appreciate this!

Fuck yes! That meal prep is legendary

Nice work

Thanks!

Hope she ok

She is getting better - slow and steady.

You're really being specific on what you're experiencing. I like to see that.

Thanks @Ulter I appreciate the comment.

Great job, doing some foam rolling and working on some Mobility work.

That will help prevent injuries in the future.

Thanks - I need to stay consistent with this. This is one of my biggest fears - i've been plagues by injuries over and over...now i'm taking it slow and doing to mobility work to hopefull keep me injury free.

@Avitoholis looking great bro!!

Much appreciated @RoySimpson!

Good job on the core training. I like to sit ups and I like the hanging knee raises. Those aren't easy.

I've never loved core work and for a long time I believed core muscles would be stimulated enough simply supplementing compound movements...I now see the error in my ways and i'm doing my best to catch up for lost years. Thanks for the comment.

Shoulders and chest. Look, fantastic.

And you're also hitting your arms and quads.

I appreciate it brother - thanks for the comment.

 

[stevesmi]

@Avitoholis yes sir we all appreciate you too. EVO family strength and ironhood

have a nice holiday weekend!

 

[LevButlerov]

Thanks for this feedback - i've included it in my AAR for week 3. I don't know how other people are doing it, but i'm old school... pencil and spiral notebook...I've done it this for decades...one day i'll find all those notebooks and reflect upon what I was lifting in my 20's

I'll have up week 4 meal prep shortly

@Avitoholis waiting on the meal prep oldschool is good, maybe write it on notes on phone.

 

[ceo]

I'll have up week 4 meal prep shortly

Thanks for this feedback - i've included it in my AAR for week 3. I don't know how other people are doing it, but i'm old school... pencil and spiral notebook...I've done it this for decades...one day i'll find all those notebooks and reflect upon what I was lifting in my 20's


Thanks brother - I appreciate it.

I love these mini feeder sessions - I think the jury is still out on the science and utility behind these high volume sessions that only focus on a few isolation movements...but I like them.




I appreciate that - it keeps me honest and moving forward.




I did half my meal with red meat in week 3. Week 4 i'm rotating to Basa and Salmon - fish week.




It's too bad that walking is so underrated by most people. Low impact and effective calorie burn when consistently done over time.




I really appreciate this comment brother - thank you.


Thanks for the feedback! I will get that done before my next update - doing comparison photos bi-weekly.


I'll take care of it next week! Thanks for the comment


Thanks brother - much appreciated.




I love the meal prep - this is the only way I can stay consistent! Thanks for the comment @ceo

Thanks again brother - greatly appreciate the comment.




Thanks for this - it's how i've been tracking not only my training but personal and professional goals. I've simply made a few tweaks before posting it to the community - i'm glad it's clear and makes sense.


i'll post a few pics of the seasoning i'm using - but i'm picking some low carb/sugar sauces and then supplement with drippings and my own seasoning. I keep it pretty simple - but it tastes damn good.

Thank you and I agree - when I take the time to make the notes, it benefits me when planning future weeks. I course correct every week - without the notes, i'd be making changes in the dark or missing opportunities.


Love those sweet potatos and broccoli!


Fell from her horse - but she is getting better!!


Thank you brother - grealy appreciated.

She is getting better everyday. Moving much better and she was able to climb a few stairs the past couple of days - I keep telling her to progress a little further everyday.


Appreciate this!





Thanks!


She is getting better - slow and steady.


Thanks @Ulter I appreciate the comment.


Thanks - I need to stay consistent with this. This is one of my biggest fears - i've been plagues by injuries over and over...now i'm taking it slow and doing to mobility work to hopefull keep me injury free.


Much appreciated @RoySimpson!


I've never loved core work and for a long time I believed core muscles would be stimulated enough simply supplementing compound movements...I now see the error in my ways and i'm doing my best to catch up for lost years. Thanks for the comment.

I appreciate it brother - thanks for the comment.

@Avitoholis bro good to hear your answers to these

 

[Avitoholis]

 

[LevButlerov]

View attachment 87250

@Avitoholis this looks like you have it in text right? can you copy and paste the text here please? the image is hard to read for many.

 

[Avitoholis]

@Avitoholis this looks like you have it in text right? can you copy and paste the text here please? the image is hard to read for many.

Absolutely - thanks for this, I’ll make sure I do them all in text in the future and I’ll repost this as well.