Approved Log Average TRT back to Savage Cycle Journal

[S187]

I was consistently eating over 400g during my last log, and although I’m not currently tracking, I’m still in that range. When I did get around 600 it was simply because I was hungry. I still had appetite the next day, but mid summer when it got hot I lost my appetite some and started mk677.

I was carnivore for four years so I just sort of kept my ability to eat a lot of meat, and then when I started PEDs and learned to train better I was able to eat other things for carbs. Fruits, rice, and sweets which I have a very hard time avoiding unless I’m carnivore, for some reason. It’s like I’ll eat a damn berry and want to smash a bag of candy. Feels childish lol

Sounds like a good thing if your body is craving & seeking out protein instead of other junk. No doubt your body is seeking those nutrients for muscle building & recovery.

Exactly the same for me man. As soon as those carbs come in, I can't control my appetite, my brain short circuits. I'm trying to pace myself on the carb load, but some will power is required haha.

 

[LevButlerov]

Managed to get ahold of some avocados & macadamia nut oil. No almond or fish oil at the local supermarket unfortunately, I'll go out to some health stores today which should carry a wider range. Would almond butter be a good substitute? (No other ingredients, just 100% almonds).

Let us know when you have it ;D

 

[S187]

Pretty embarrassing looking at my starting photo, so took this snap yesterday after gym.
Pump + carbohydrates + flattering lighting = not so depressing to look at. What's the bodyfat looking like gents? 16% maybe?

Simple and boring lunch time meal included too. Around 500g worth of egg whites & sweet potato each. This actually tastes very good with nothing more than some pink salt added.

 

[ceo]

Where I live of you try to hire a plumber, it’s just somebody’s crackhead uncle. It’s really hard to get a professional tradesman around here. Kind of a poor midsized city.

My kids were pouring grease down my drain. I didn’t really have time to deal with it, so I hired a plumber. And the guy was talking about prison bids and drugs to me. Idk if he somehow knew of me from my past or if people who know just know, but it was super unprofessional and I really wound up doing all the work. I didn’t give him a hard time but when he started talking about tearing out my hole bathroom I told him I needed his boss to come and just explained what was going on (the clean out was hidden in the wall, he got his snake stuck, etc etc) they cut me a good deal for the work they did do and I finished it.

Then it happened again and let it stay that way for a while. Kids were showering at the gym and dumpling dishwater outside. That’s just what it took. They understand now. Use the strainers. Don’t dump the grease down the drain. Sheeesh.

But it seems like a good living with plenty of work. I’m sick to death of my industry. What’s it take to become a plumber? Think I’m too old to switch? I think I already have a lot of the basic skills

bros IMO what it takes to be a plumber is willing to work any hours of the day and especially holidays. usually we get calls on weekends and holidays that when people have guests over and shit breaks. it not like appliance repair where they work 9-5.

 

[ROIDDERS]

Little bit high for a small fella like me haha, need more muscle so my body can actually utilise it!

Managed to get ahold of some avocados & macadamia nut oil. No almond or fish oil at the local supermarket unfortunately, I'll go out to some health stores today which should carry a wider range. Would almond butter be a good substitute? (No other ingredients, just 100% almonds).

Indeed, but I'm not half as big or strong as you Mobster!

Agree 100%, much easier to control macros. My taste buds must not be that evolved haha.

Thanks brother, all systems go in another week. Looking thick there mate!

Accidently hit the 333 haha. Yep, still trying to get fat intake sorted & more consistent. After 4 years of pretty strict carnivore & not counting anything, I'm re-learning what other foods are available on this planet.

Weighted vest walking outside is so underrated. If you get bored on a treadmill and skip/hate doing cardio because of that, just strap on some weight & get outside in the natural sunlight. I find it very therapeutic too.

Indeed brother. I haven't eaten an avocado for years, I kind of miss the taste of them and how versatile they can be when adding them to meals.

yeah they are good!

 

[RoySimpson]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

@S187 solid work on the macros! How far you going in 60 mins with that vest on?

 

[Noah Wixx]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

Excellent work on the cardio session

 

[S187]

@S187 solid work on the macros! How far you going in 60 mins with that vest on?

Thanks Roy. It's about 4km round trip (2.5 miles). Try to stay around 60%-65% of max heart rate, but there's a few inclines on this route.

Excellent work on the cardio session

Thanks Noah. Looking great brother, very jealous of your V taper. Hope I can get that look one day

 

[S187]

31/08/25 Log

Training - None

Nutrition (Continue carb load)

Meal 1
Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Meal 2
Fresh baked white pita bread 100g
Protein - 10g
Carbohydrates - 51g
Fat - 1g
Calories - 266

Light ricotta 125g
Protein - 11g
Carbohydrates - 4g
Fat - 6g
Calories - 113

Meal 3
Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Meal 4
Egg whites 16/500g
Protein - 56g
Carbohydrates - 2g
Fat - 1g
Calories - 246

Steamed sweet potato 430g
Protein - 6g
Carbohydrates - 65g
Fat - 1g
Calories - 327

Meal 5
Fresh baked white pita bread 100g
Protein - 10g
Carbohydrates - 51g
Fat - 1g
Calories - 266

Light ricotta 125g
Protein - 11g
Carbohydrates - 4g
Fat - 6g
Calories - 113

Whey 15g
Protein - 12g
Carbohydrates - 2g
Fat - 1g
Calories - 59

Meal 6
Grilled chicken breast 340g
Protein - 105g
Carbohydrates - 0
Fat - 15g
Calories - 588

Steamed sweet potato 430g
Protein - 6g
Carbohydrates - 65g
Fat - 1g
Calories - 327

Totals
Protein - 292g
Carbohydrates - 380g
Fat - 42g
Calories - 3066

Pretty boring/repetitive meals, but I like the food choices & it's easy to keep fat low. The light ricotta used as a spread on the pita really helps to not make it so dry, and prevents having to drink 1 litre of fluids to get it down. Mixing some whey with the ricotta turns it into more of a sweet/dessert meal which is nice.

Power workout today, but I slightly injured myself yesterday. Was helping my uncle trim his phoenix palm tree, and one of the spikes managed to stab me in my left ankle. It felt fine the first 2 hours, but then it started swelling and it's really painful to flex or extend my ankle, walking is bearable. Might have to swap out some exercises today, but should be ok. Here's a photo of the culprit:

These things are sharp and hard as hell, I can't believe how much pain a little prick has caused. Keeping an eye on the swelling, but I think it's slightly less than yesterday.

 

[LevButlerov]

31/08/25 Log

Training - None

Nutrition (Continue carb load)

Meal 1
Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Meal 2
Fresh baked white pita bread 100g
Protein - 10g
Carbohydrates - 51g
Fat - 1g
Calories - 266

Light ricotta 125g
Protein - 11g
Carbohydrates - 4g
Fat - 6g
Calories - 113

Meal 3
Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Meal 4
Egg whites 16/500g
Protein - 56g
Carbohydrates - 2g
Fat - 1g
Calories - 246

Steamed sweet potato 430g
Protein - 6g
Carbohydrates - 65g
Fat - 1g
Calories - 327

Meal 5
Fresh baked white pita bread 100g
Protein - 10g
Carbohydrates - 51g
Fat - 1g
Calories - 266

Light ricotta 125g
Protein - 11g
Carbohydrates - 4g
Fat - 6g
Calories - 113

Whey 15g
Protein - 12g
Carbohydrates - 2g
Fat - 1g
Calories - 59

Meal 6
Grilled chicken breast 340g
Protein - 105g
Carbohydrates - 0
Fat - 15g
Calories - 588

Steamed sweet potato 430g
Protein - 6g
Carbohydrates - 65g
Fat - 1g
Calories - 327

Totals
Protein - 292g
Carbohydrates - 380g
Fat - 42g
Calories - 3066

Pretty boring/repetitive meals, but I like the food choices & it's easy to keep fat low. The light ricotta used as a spread on the pita really helps to not make it so dry, and prevents having to drink 1 litre of fluids to get it down. Mixing some whey with the ricotta turns it into more of a sweet/dessert meal which is nice.

Power workout today, but I slightly injured myself yesterday. Was helping my uncle trim his phoenix palm tree, and one of the spikes managed to stab me in my left ankle. It felt fine the first 2 hours, but then it started swelling and it's really painful to flex or extend my ankle, walking is bearable. Might have to swap out some exercises today, but should be ok. Here's a photo of the culprit:

These things are sharp and hard as hell, I can't believe how much pain a little prick has caused. Keeping an eye on the swelling, but I think it's slightly less than yesterday.

Good refeed high carbs, can add another 40 to it for sure, but this injury how bad is it? make sure you stay off it until it heals.

 

[S187]

Good refeed high carbs, can add another 40 to it for sure, but this injury how bad is it? make sure you stay off it until it heals.

Yep, undershot a little bit. Will be dialled in 100% next week once cycle starts. Will be taking daily photos, weigh ins, measurements on low carb, high carb & start of new week to assess how my body is tolerating the carb load.

Walking & standing is fine, any ankle flexion is about 8/10 on the pain scale. It's quite swollen, if it doesn't improve today then it's off to the doctor first thing tomorrow.

Squats & any leg pressing are definitely out which is really disappointing, looks like I'll become well acquainted with leg extensions for the time being.

 

[LevButlerov]

Yep, undershot a little bit. Will be dialled in 100% next week once cycle starts. Will be taking daily photos, weigh ins, measurements on low carb, high carb & start of new week to assess how my body is tolerating the carb load.

Walking & standing is fine, any ankle flexion is about 8/10 on the pain scale. It's quite swollen, if it doesn't improve today then it's off to the doctor first thing tomorrow.

Squats & any leg pressing are definitely out which is really disappointing, looks like I'll become well acquainted with leg extensions for the time being.

It's easier as you go, week by week you adapt and get better and the ankle thats not good, you need to be off the foot no cardio or legs.

 

[S187]

Good morning all.

1/09/25 Log

Bodyweight - 78kg/171lbs

Training - Full body power workout

Deficit stiff leg deadlift (standing on 20kg bumper) - 130kg x 5, 125kg x 6, 120kg x 6
Dips - Bodyweight + 30kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Dumbbell incline bench - 34kg x 6, 6
Barbell bent over row - 100kg x 6, 6
Barbell behind the neck press - 55kg x 5, 50kg x 6
Wide grip pulldown - 85kg x 6, 6
Dumbbell lateral raise - 16kg x 6, 5
Cable row - 95kg x 6, 6
Rear delt machine - 27kg x 8, 6
Leg extension - 71kg x 6, 6, 6
Leg curl - 60kg x 6, 6, 6
Barbell curl - 45kg x 6, 6
Close grip bench - 85kg x 6, 5
Dumbbell hammer curl - 20kg x 6, 6
Tricep pushdown - 37.5kg x 5, 35kg x 5

Big session, took around 2 hours. Tried supersetting where I could but the gym was really busy for some reason. Everything felt good, except dips. My shoulders didn't feel happy once I started adding weight. Incline bench & overhead pressing felt fine though, so Not many options for quads without ankle flexion/extension so leg extensions it was. Calves I can't do at all, so they will remain small for at least another week.

Nutrition

Meal 1 (Pre workout)
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 149

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 50ml
Protein - 2g
Carbohydrates - 2.5g
Fat - 1g
Calories 23

Haribo Gummi Candy 37g
Protein - 2g
Carbohydrates - 31g
Fat -0g
Calories - 133

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 2 (Post workout)
Grilled chicken breast 200g
Protein - 62g
Carbohydrates - 0
Fat - 9g
Calories - 346

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745

Low fat lactose free milk 150ml
Protein - 5g
Carbohydrates - 7.5g
Fat - 2g
Calories 68

Meal 3
Tuna 140g
Protein - 36g
Carbohydrates - 0g
Fat - 14g

Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Totals
Protein - 180g
Carbohydrates - 324g
Fat - 40g
Calories - 2376

Back to low carb today which I'm looking forward to, having steak withdrawals

 

[LevButlerov]

Good morning all.

1/09/25 Log

Bodyweight - 78kg/171lbs

Training - Full body power workout

Deficit stiff leg deadlift (standing on 20kg bumper) - 130kg x 5, 125kg x 6, 120kg x 6
Dips - Bodyweight + 30kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Dumbbell incline bench - 34kg x 6, 6
Barbell bent over row - 100kg x 6, 6
Barbell behind the neck press - 55kg x 5, 50kg x 6
Wide grip pulldown - 85kg x 6, 6
Dumbbell lateral raise - 16kg x 6, 5
Cable row - 95kg x 6, 6
Rear delt machine - 27kg x 8, 6
Leg extension - 71kg x 6, 6, 6
Leg curl - 60kg x 6, 6, 6
Barbell curl - 45kg x 6, 6
Close grip bench - 85kg x 6, 5
Dumbbell hammer curl - 20kg x 6, 6
Tricep pushdown - 37.5kg x 5, 35kg x 5

Big session, took around 2 hours. Tried supersetting where I could but the gym was really busy for some reason. Everything felt good, except dips. My shoulders didn't feel happy once I started adding weight. Incline bench & overhead pressing felt fine though, so Not many options for quads without ankle flexion/extension so leg extensions it was. Calves I can't do at all, so they will remain small for at least another week.

Nutrition

Meal 1 (Pre workout)
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 149

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 50ml
Protein - 2g
Carbohydrates - 2.5g
Fat - 1g
Calories 23

Haribo Gummi Candy 37g
Protein - 2g
Carbohydrates - 31g
Fat -0g
Calories - 133

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 2 (Post workout)
Grilled chicken breast 200g
Protein - 62g
Carbohydrates - 0
Fat - 9g
Calories - 346

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745

Low fat lactose free milk 150ml
Protein - 5g
Carbohydrates - 7.5g
Fat - 2g
Calories 68

Meal 3
Tuna 140g
Protein - 36g
Carbohydrates - 0g
Fat - 14g

Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Totals
Protein - 180g
Carbohydrates - 324g
Fat - 40g
Calories - 2376

Back to low carb today which I'm looking forward to, having steak withdrawals

Good evening here I like your level right now but even on a low carb day you can do lean beef its fat free mostly. Good swing right now.
The training is intense, 2 hours you're next level right now!

 

[stevesmi]

Good morning all.

1/09/25 Log

Bodyweight - 78kg/171lbs

Training - Full body power workout

Deficit stiff leg deadlift (standing on 20kg bumper) - 130kg x 5, 125kg x 6, 120kg x 6
Dips - Bodyweight + 30kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Dumbbell incline bench - 34kg x 6, 6
Barbell bent over row - 100kg x 6, 6
Barbell behind the neck press - 55kg x 5, 50kg x 6
Wide grip pulldown - 85kg x 6, 6
Dumbbell lateral raise - 16kg x 6, 5
Cable row - 95kg x 6, 6
Rear delt machine - 27kg x 8, 6
Leg extension - 71kg x 6, 6, 6
Leg curl - 60kg x 6, 6, 6
Barbell curl - 45kg x 6, 6
Close grip bench - 85kg x 6, 5
Dumbbell hammer curl - 20kg x 6, 6
Tricep pushdown - 37.5kg x 5, 35kg x 5

Big session, took around 2 hours. Tried supersetting where I could but the gym was really busy for some reason. Everything felt good, except dips. My shoulders didn't feel happy once I started adding weight. Incline bench & overhead pressing felt fine though, so Not many options for quads without ankle flexion/extension so leg extensions it was. Calves I can't do at all, so they will remain small for at least another week.

Nutrition

Meal 1 (Pre workout)
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 149

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 50ml
Protein - 2g
Carbohydrates - 2.5g
Fat - 1g
Calories 23

Haribo Gummi Candy 37g
Protein - 2g
Carbohydrates - 31g
Fat -0g
Calories - 133

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 2 (Post workout)
Grilled chicken breast 200g
Protein - 62g
Carbohydrates - 0
Fat - 9g
Calories - 346

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745

Low fat lactose free milk 150ml
Protein - 5g
Carbohydrates - 7.5g
Fat - 2g
Calories 68

Meal 3
Tuna 140g
Protein - 36g
Carbohydrates - 0g
Fat - 14g

Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Totals
Protein - 180g
Carbohydrates - 324g
Fat - 40g
Calories - 2376

Back to low carb today which I'm looking forward to, having steak withdrawals

@S187 this is a good one! very nice job on the nutrition. the protein is strong!

 

[ceo]

Good morning all.

1/09/25 Log

Bodyweight - 78kg/171lbs

Training - Full body power workout

Deficit stiff leg deadlift (standing on 20kg bumper) - 130kg x 5, 125kg x 6, 120kg x 6
Dips - Bodyweight + 30kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Dumbbell incline bench - 34kg x 6, 6
Barbell bent over row - 100kg x 6, 6
Barbell behind the neck press - 55kg x 5, 50kg x 6
Wide grip pulldown - 85kg x 6, 6
Dumbbell lateral raise - 16kg x 6, 5
Cable row - 95kg x 6, 6
Rear delt machine - 27kg x 8, 6
Leg extension - 71kg x 6, 6, 6
Leg curl - 60kg x 6, 6, 6
Barbell curl - 45kg x 6, 6
Close grip bench - 85kg x 6, 5
Dumbbell hammer curl - 20kg x 6, 6
Tricep pushdown - 37.5kg x 5, 35kg x 5

Big session, took around 2 hours. Tried supersetting where I could but the gym was really busy for some reason. Everything felt good, except dips. My shoulders didn't feel happy once I started adding weight. Incline bench & overhead pressing felt fine though, so Not many options for quads without ankle flexion/extension so leg extensions it was. Calves I can't do at all, so they will remain small for at least another week.

Nutrition

Meal 1 (Pre workout)
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 149

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 50ml
Protein - 2g
Carbohydrates - 2.5g
Fat - 1g
Calories 23

Haribo Gummi Candy 37g
Protein - 2g
Carbohydrates - 31g
Fat -0g
Calories - 133

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 2 (Post workout)
Grilled chicken breast 200g
Protein - 62g
Carbohydrates - 0
Fat - 9g
Calories - 346

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745

Low fat lactose free milk 150ml
Protein - 5g
Carbohydrates - 7.5g
Fat - 2g
Calories 68

Meal 3
Tuna 140g
Protein - 36g
Carbohydrates - 0g
Fat - 14g

Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Totals
Protein - 180g
Carbohydrates - 324g
Fat - 40g
Calories - 2376

Back to low carb today which I'm looking forward to, having steak withdrawals

@S187 bros the food on point. i like how you lay it out for us. we appreciate it

 

[S187]

Good evening here I like your level right now but even on a low carb day you can do lean beef its fat free mostly. Good swing right now.
The training is intense, 2 hours you're next level right now!

Yes, I felt really dialled in once I started getting into the session. I usually hate long sessions, but if I get into the zone I'll push hard while the opportunity is there.

@S187 this is a good one! very nice job on the nutrition. the protein is strong!

Thanks Steve, trying to stay consistent.

@S187 bros the food on point. i like how you lay it out for us. we appreciate it

Thanks big man. I like sticking to the same foods generally, but a little more variety in 1 day would be good. I'm working on it.

 

[Mobster]

I'd never do a workout like that. 16 exercises??

 

[S187]

I'd never do a workout like that. 16 exercises??

Went a little overboard but I was feeling really good after the carb load & really well rested after 1 week off from work. No squats which conserved alot of energy for everything else.

 

[LevButlerov]

Yes, I felt really dialled in once I started getting into the session. I usually hate long sessions, but if I get into the zone I'll push hard while the opportunity is there.

The zone is the big training

 

[Ulter]

Good morning all.

1/09/25 Log

Bodyweight - 78kg/171lbs

Training - Full body power workout

Deficit stiff leg deadlift (standing on 20kg bumper) - 130kg x 5, 125kg x 6, 120kg x 6
Dips - Bodyweight + 30kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Dumbbell incline bench - 34kg x 6, 6
Barbell bent over row - 100kg x 6, 6
Barbell behind the neck press - 55kg x 5, 50kg x 6
Wide grip pulldown - 85kg x 6, 6
Dumbbell lateral raise - 16kg x 6, 5
Cable row - 95kg x 6, 6
Rear delt machine - 27kg x 8, 6
Leg extension - 71kg x 6, 6, 6
Leg curl - 60kg x 6, 6, 6
Barbell curl - 45kg x 6, 6
Close grip bench - 85kg x 6, 5
Dumbbell hammer curl - 20kg x 6, 6
Tricep pushdown - 37.5kg x 5, 35kg x 5

Big session, took around 2 hours. Tried supersetting where I could but the gym was really busy for some reason. Everything felt good, except dips. My shoulders didn't feel happy once I started adding weight. Incline bench & overhead pressing felt fine though, so Not many options for quads without ankle flexion/extension so leg extensions it was. Calves I can't do at all, so they will remain small for at least another week.

Nutrition

Meal 1 (Pre workout)
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 149

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 50ml
Protein - 2g
Carbohydrates - 2.5g
Fat - 1g
Calories 23

Haribo Gummi Candy 37g
Protein - 2g
Carbohydrates - 31g
Fat -0g
Calories - 133

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 2 (Post workout)
Grilled chicken breast 200g
Protein - 62g
Carbohydrates - 0
Fat - 9g
Calories - 346

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745

Low fat lactose free milk 150ml
Protein - 5g
Carbohydrates - 7.5g
Fat - 2g
Calories 68

Meal 3
Tuna 140g
Protein - 36g
Carbohydrates - 0g
Fat - 14g

Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Totals
Protein - 180g
Carbohydrates - 324g
Fat - 40g
Calories - 2376

Back to low carb today which I'm looking forward to, having steak withdrawals

@S187 this meal is on point. lots of good ones. i like the macros. the steak will keep carbs low

 

[BodyMonster34]

Good morning all.

1/09/25 Log

Bodyweight - 78kg/171lbs

Training - Full body power workout

Deficit stiff leg deadlift (standing on 20kg bumper) - 130kg x 5, 125kg x 6, 120kg x 6
Dips - Bodyweight + 30kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Dumbbell incline bench - 34kg x 6, 6
Barbell bent over row - 100kg x 6, 6
Barbell behind the neck press - 55kg x 5, 50kg x 6
Wide grip pulldown - 85kg x 6, 6
Dumbbell lateral raise - 16kg x 6, 5
Cable row - 95kg x 6, 6
Rear delt machine - 27kg x 8, 6
Leg extension - 71kg x 6, 6, 6
Leg curl - 60kg x 6, 6, 6
Barbell curl - 45kg x 6, 6
Close grip bench - 85kg x 6, 5
Dumbbell hammer curl - 20kg x 6, 6
Tricep pushdown - 37.5kg x 5, 35kg x 5

Big session, took around 2 hours. Tried supersetting where I could but the gym was really busy for some reason. Everything felt good, except dips. My shoulders didn't feel happy once I started adding weight. Incline bench & overhead pressing felt fine though, so Not many options for quads without ankle flexion/extension so leg extensions it was. Calves I can't do at all, so they will remain small for at least another week.

Nutrition

Meal 1 (Pre workout)
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 149

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 50ml
Protein - 2g
Carbohydrates - 2.5g
Fat - 1g
Calories 23

Haribo Gummi Candy 37g
Protein - 2g
Carbohydrates - 31g
Fat -0g
Calories - 133

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 2 (Post workout)
Grilled chicken breast 200g
Protein - 62g
Carbohydrates - 0
Fat - 9g
Calories - 346

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745

Low fat lactose free milk 150ml
Protein - 5g
Carbohydrates - 7.5g
Fat - 2g
Calories 68

Meal 3
Tuna 140g
Protein - 36g
Carbohydrates - 0g
Fat - 14g

Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Totals
Protein - 180g
Carbohydrates - 324g
Fat - 40g
Calories - 2376

Back to low carb today which I'm looking forward to, having steak withdrawals

@S187 bro the food intake solid. gotta love the tuna and protein. pushing it good

 

[2Thick]

Good morning all.

1/09/25 Log

Bodyweight - 78kg/171lbs

Training - Full body power workout

Deficit stiff leg deadlift (standing on 20kg bumper) - 130kg x 5, 125kg x 6, 120kg x 6
Dips - Bodyweight + 30kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Dumbbell incline bench - 34kg x 6, 6
Barbell bent over row - 100kg x 6, 6
Barbell behind the neck press - 55kg x 5, 50kg x 6
Wide grip pulldown - 85kg x 6, 6
Dumbbell lateral raise - 16kg x 6, 5
Cable row - 95kg x 6, 6
Rear delt machine - 27kg x 8, 6
Leg extension - 71kg x 6, 6, 6
Leg curl - 60kg x 6, 6, 6
Barbell curl - 45kg x 6, 6
Close grip bench - 85kg x 6, 5
Dumbbell hammer curl - 20kg x 6, 6
Tricep pushdown - 37.5kg x 5, 35kg x 5

Big session, took around 2 hours. Tried supersetting where I could but the gym was really busy for some reason. Everything felt good, except dips. My shoulders didn't feel happy once I started adding weight. Incline bench & overhead pressing felt fine though, so Not many options for quads without ankle flexion/extension so leg extensions it was. Calves I can't do at all, so they will remain small for at least another week.

Nutrition

Meal 1 (Pre workout)
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 149

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 50ml
Protein - 2g
Carbohydrates - 2.5g
Fat - 1g
Calories 23

Haribo Gummi Candy 37g
Protein - 2g
Carbohydrates - 31g
Fat -0g
Calories - 133

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 2 (Post workout)
Grilled chicken breast 200g
Protein - 62g
Carbohydrates - 0
Fat - 9g
Calories - 346

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745

Low fat lactose free milk 150ml
Protein - 5g
Carbohydrates - 7.5g
Fat - 2g
Calories 68

Meal 3
Tuna 140g
Protein - 36g
Carbohydrates - 0g
Fat - 14g

Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Totals
Protein - 180g
Carbohydrates - 324g
Fat - 40g
Calories - 2376

Back to low carb today which I'm looking forward to, having steak withdrawals

3rd meal is on point. looks good if you ask me @S187 the protein and carbs is amazing !

 

[ROIDDERS]

Good morning all.

1/09/25 Log

Bodyweight - 78kg/171lbs

Training - Full body power workout

Deficit stiff leg deadlift (standing on 20kg bumper) - 130kg x 5, 125kg x 6, 120kg x 6
Dips - Bodyweight + 30kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Dumbbell incline bench - 34kg x 6, 6
Barbell bent over row - 100kg x 6, 6
Barbell behind the neck press - 55kg x 5, 50kg x 6
Wide grip pulldown - 85kg x 6, 6
Dumbbell lateral raise - 16kg x 6, 5
Cable row - 95kg x 6, 6
Rear delt machine - 27kg x 8, 6
Leg extension - 71kg x 6, 6, 6
Leg curl - 60kg x 6, 6, 6
Barbell curl - 45kg x 6, 6
Close grip bench - 85kg x 6, 5
Dumbbell hammer curl - 20kg x 6, 6
Tricep pushdown - 37.5kg x 5, 35kg x 5

Big session, took around 2 hours. Tried supersetting where I could but the gym was really busy for some reason. Everything felt good, except dips. My shoulders didn't feel happy once I started adding weight. Incline bench & overhead pressing felt fine though, so Not many options for quads without ankle flexion/extension so leg extensions it was. Calves I can't do at all, so they will remain small for at least another week.

Nutrition

Meal 1 (Pre workout)
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 149

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 50ml
Protein - 2g
Carbohydrates - 2.5g
Fat - 1g
Calories 23

Haribo Gummi Candy 37g
Protein - 2g
Carbohydrates - 31g
Fat -0g
Calories - 133

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 2 (Post workout)
Grilled chicken breast 200g
Protein - 62g
Carbohydrates - 0
Fat - 9g
Calories - 346

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745

Low fat lactose free milk 150ml
Protein - 5g
Carbohydrates - 7.5g
Fat - 2g
Calories 68

Meal 3
Tuna 140g
Protein - 36g
Carbohydrates - 0g
Fat - 14g

Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Totals
Protein - 180g
Carbohydrates - 324g
Fat - 40g
Calories - 2376

Back to low carb today which I'm looking forward to, having steak withdrawals

very nice layout. you are doing a great job. the meals look outstanding. very impressive @S187

 

[S187]

02/09/25 Log

Training - None

Nutrition

Meal 1
Chicken breast 200g
Protein - 62g
Carbohydrates - 0g
Fat - 9g
Calories - 346

Carrots 100g
Protein -1g
Carbohydrates - 5g
Fat - 0g
Calories - 35

Green Peas 100g
Protein - 5g
Carbohydrates - 10g
Fat - 0g
Calories - 84

Meal 2
Beef Rump steak with fat cap 670g
Protein - 205g
Carbohydrates - 0g
Fat - 60g
Calories - 1367

Meal 3
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Almond nut butter 30g
Protein - 9g
Carbohydrates - 2g
Fat - 16g
Calories - 188

Totals
Protein - 305g
Carbohydrates - 20g
Fat - 87g
Calories - 2083

Depletion later today, let's try and get all 12 sets so I'm fully prepared for the official start next week.

 

[Npcclassicphysique champ]

02/09/25 Log

Training - None

Nutrition

Meal 1
Chicken breast 200g
Protein - 62g
Carbohydrates - 0g
Fat - 9g
Calories - 346

Carrots 100g
Protein -1g
Carbohydrates - 5g
Fat - 0g
Calories - 35

Green Peas 100g
Protein - 5g
Carbohydrates - 10g
Fat - 0g
Calories - 84

Meal 2
Beef Rump steak with fat cap 670g
Protein - 205g
Carbohydrates - 0g
Fat - 60g
Calories - 1367

Meal 3
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Almond nut butter 30g
Protein - 9g
Carbohydrates - 2g
Fat - 16g
Calories - 188

Totals
Protein - 305g
Carbohydrates - 20g
Fat - 87g
Calories - 2083

Depletion later today, let's try and get all 12 sets so I'm fully prepared for the official start next week.

looking at your steak that's rare @S187 ? we only accept fully rare steak here

you have a high protein day and i clicked back why is your fat so low?
like meal 3 whey protein add 2 tbps of walnut butter or almond butter to increase fats same with meal 1

 

[S187]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

 

[S187]

looking at your steak that's rare @S187 ? we only accept fully rare steak here

you have a high protein day and i clicked back why is your fat so low?
like meal 3 whey protein add 2 tbps of walnut butter or almond butter to increase fats same with meal 1

Haha yeah I know, that one was a little overdone. Had to step away from the skillet for a minute.

I've taken some time off from work since last week and it looks like it will be even longer (because of nearly 2 months of unpaid wages from the company I do work for). My activity levels drop to less than half if I'm not working (15-20k steps per day vs 5k).

It's been suggested by others already to increase my fat intake which will put me well above my maintenance calories on the diet days that I should be at a 20-50% deficit. I don't feel that this is giving the program a fair shake if it doesn't work, if I'm not going to follow it as it is laid out.

I would rather follow the program to the letter, and if it does or doesn't work, that's on me. Rather than take someone else's advice, deviate from the program, and resentfully blame them for a lack of progress.

 

[ceo]

Yes, I felt really dialled in once I started getting into the session. I usually hate long sessions, but if I get into the zone I'll push hard while the opportunity is there.

Thanks Steve, trying to stay consistent.

Thanks big man. I like sticking to the same foods generally, but a little more variety in 1 day would be good. I'm working on it.

bros variety good so you don't get bored

 

[vanlife_gymbum]

bros variety good so you don't get bored

I personally ran into problems with this. I'm all or nothing pretty much, so if I get a taste of something I'll just go and fuck all my plans up and get stuck into whatever it was.

I've tried all sorts of shit to fix this, five years vegetarian, a year eating only vegetables I grew on my property (and eggs) and some of that without the eggs and without cooking the vegetables, that's when all my teeth fell out.

Only thing that doesn't do this for me is fatty meat. You adapt to it within a week and fully adjust in a couple.

Once adapted ALL you want is fat off animals pretty much. And when you eat a steak or whatever you feel full for ages, some times I'd even go to bed completely forgetting to eat dinner.

But I can derail it real quick and have to go through all that again by going on chocolate benders. I'm hoping retatrutide will help stay on course.

Variety in most other things is better tho =)

 

[LevButlerov]

02/09/25 Log

Training - None

Nutrition

Meal 1
Chicken breast 200g
Protein - 62g
Carbohydrates - 0g
Fat - 9g
Calories - 346

Carrots 100g
Protein -1g
Carbohydrates - 5g
Fat - 0g
Calories - 35

Green Peas 100g
Protein - 5g
Carbohydrates - 10g
Fat - 0g
Calories - 84

Meal 2
Beef Rump steak with fat cap 670g
Protein - 205g
Carbohydrates - 0g
Fat - 60g
Calories - 1367

Meal 3
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Almond nut butter 30g
Protein - 9g
Carbohydrates - 2g
Fat - 16g
Calories - 188

Totals
Protein - 305g
Carbohydrates - 20g
Fat - 87g
Calories - 2083

Depletion later today, let's try and get all 12 sets so I'm fully prepared for the official start next week.

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

I'm checking your days, you're not eating enough, you should be doing over 140 grams of fat for the lower levels of carbs, can you pump? add avocado walnuts etc @S187

 

[rustle]

Pretty embarrassing looking at my starting photo, so took this snap yesterday after gym.
Pump + carbohydrates + flattering lighting = not so depressing to look at. What's the bodyfat looking like gents? 16% maybe?

Simple and boring lunch time meal included too. Around 500g worth of egg whites & sweet potato each. This actually tastes very good with nothing more than some pink salt added.

great progress brother!

 

[ballin2504]

Good morning all.

1/09/25 Log

Bodyweight - 78kg/171lbs

Training - Full body power workout

Deficit stiff leg deadlift (standing on 20kg bumper) - 130kg x 5, 125kg x 6, 120kg x 6
Dips - Bodyweight + 30kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Dumbbell incline bench - 34kg x 6, 6
Barbell bent over row - 100kg x 6, 6
Barbell behind the neck press - 55kg x 5, 50kg x 6
Wide grip pulldown - 85kg x 6, 6
Dumbbell lateral raise - 16kg x 6, 5
Cable row - 95kg x 6, 6
Rear delt machine - 27kg x 8, 6
Leg extension - 71kg x 6, 6, 6
Leg curl - 60kg x 6, 6, 6
Barbell curl - 45kg x 6, 6
Close grip bench - 85kg x 6, 5
Dumbbell hammer curl - 20kg x 6, 6
Tricep pushdown - 37.5kg x 5, 35kg x 5

Big session, took around 2 hours. Tried supersetting where I could but the gym was really busy for some reason. Everything felt good, except dips. My shoulders didn't feel happy once I started adding weight. Incline bench & overhead pressing felt fine though, so Not many options for quads without ankle flexion/extension so leg extensions it was. Calves I can't do at all, so they will remain small for at least another week.

Nutrition

Meal 1 (Pre workout)
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 149

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 50ml
Protein - 2g
Carbohydrates - 2.5g
Fat - 1g
Calories 23

Haribo Gummi Candy 37g
Protein - 2g
Carbohydrates - 31g
Fat -0g
Calories - 133

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 2 (Post workout)
Grilled chicken breast 200g
Protein - 62g
Carbohydrates - 0
Fat - 9g
Calories - 346

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745

Low fat lactose free milk 150ml
Protein - 5g
Carbohydrates - 7.5g
Fat - 2g
Calories 68

Meal 3
Tuna 140g
Protein - 36g
Carbohydrates - 0g
Fat - 14g

Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Totals
Protein - 180g
Carbohydrates - 324g
Fat - 40g
Calories - 2376

Back to low carb today which I'm looking forward to, having steak withdrawals

@S187 now that’s a great training day. Also awesome work with the food. Looks like you had some really good macros.

 

[stevesmi]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

@S187 wow good work on this one. the protein, carbs and fats are all excellent. i love the calories too

 

[S187]

bros variety good so you don't get bored

I'm a pretty boring bloke, stability is good for me most of the time.

I personally ran into problems with this. I'm all or nothing pretty much, so if I get a taste of something I'll just go and fuck all my plans up and get stuck into whatever it was.

I've tried all sorts of shit to fix this, five years vegetarian, a year eating only vegetables I grew on my property (and eggs) and some of that without the eggs and without cooking the vegetables, that's when all my teeth fell out.

Only thing that doesn't do this for me is fatty meat. You adapt to it within a week and fully adjust in a couple.

Once adapted ALL you want is fat off animals pretty much. And when you eat a steak or whatever you feel full for ages, some times I'd even go to bed completely forgetting to eat dinner.

But I can derail it real quick and have to go through all that again by going on chocolate benders. I'm hoping retatrutide will help stay on course.

Variety in most other things is better tho =)

I'm the same mate, better for me to abstain completely than just have a "little taste". My discipline is pretty good for the most part, but in the past I've let a couple of festive days (Easter, Christmas etc) turn into weeks of eat whatever I want.

Agree on fatty meat, #1 superfood in my opinion.

I'm checking your days, you're not eating enough, you should be doing over 140 grams of fat for the lower levels of carbs, can you pump? add avocado walnuts etc @S187

Yes Lev, I just explained a couple of posts up that I'm not working at the moment, so my activity levels have dropped significantly (15-20k steps per day down to 5k). I remember our discussion earlier about your disagreements with Lyle's recommendations in the UD 2.0, and I do appreciate the advice you gave, but it would be disingenuous to try to follow the protocol, without actually following the protocol (adding 100g to the low-carb/deficit days). And then later be disappointed by a lack of results, and say the program doesn't work.

 

[vanlife_gymbum]

I'm the same mate, better for me to abstain completely than just have a "little taste". My discipline is pretty good for the most part, but in the past I've let a couple of festive days (Easter, Christmas etc) turn into weeks of eat whatever I want.

Agree on fatty meat, #1 superfood in my opinion.

Yeah it's never just the one day aye

Totally agree, steak and eggs are my superfoods too. I did some analysis of thr air-sealed home-brand bacon from the the supermarket chain local to me and came to the conclusion that 27% of it was not originally there. It was way worse than I was thinking. I abandoned sausages long ago but still had bacon sometimes.

 

[S187]

great progress brother!

Thank you mate, mostly just better lighting, a pump and carbs Plenty more to come once the cycle starts!

@S187 now that’s a great training day. Also awesome work with the food. Looks like you had some really good macros.

Yes mate, it was a big session but I really got into the zone after the first couple of exercises. Macros are still a work in progress, but getting there slowly. I blame being carnivore for years and not having to plan any meals besides steak and eggs everyday

 

[Mobster]

I used to own an original Nautilus Pullover machine

 

[vanlife_gymbum]

I used to own an original Nautilus Pullover machine

Rad! They are a super-sweet engineering firm imho, some really out-there guys worked for them.

 

[vanlife_gymbum]

Thank you mate, mostly just better lighting, a pump and carbs Plenty more to come once the cycle starts!

Yes mate, it was a big session but I really got into the zone after the first couple of exercises. Macros are still a work in progress, but getting there slowly. I blame being carnivore for years and not having to plan any meals besides steak and eggs everyday

Great isn't it bro?

It's still winter in NZ so I'm cooking all my steak in bed.

Hoping to move to cooking on the beach soon tho, had a few spring days lately

 

[S187]

I used to own an original Nautilus Pullover machine

That thing is like owning a gold bar today. The one at my gym is a modern version, it's still good but a little janky. I got to use an original one years ago, and it just feels so smooth with the constant tension, it's bomb proof too.

Great isn't it bro?

It's still winter in NZ so I'm cooking all my steak in bed.

Hoping to move to cooking on the beach soon tho, had a few spring days latel

Yeah we've had a few warmer days the last couple of weeks, then today the bipolar weather hits and a cold front suddenly comes through.

Van life sounds bloody cozy though mate, I might try it out one day too.

 

[vanlife_gymbum]

Van life sounds bloody cozy though mate, I might try it out one day too.

You definitely should man. Much better life than renting some high-rise shit-box with no gardens where you can't draw on the walls.

 

[2Thick]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

@S187 all this is looking sweet. i like the food you are eating. its on point and strong

 

[ceo]

I personally ran into problems with this. I'm all or nothing pretty much, so if I get a taste of something I'll just go and fuck all my plans up and get stuck into whatever it was.

I've tried all sorts of shit to fix this, five years vegetarian, a year eating only vegetables I grew on my property (and eggs) and some of that without the eggs and without cooking the vegetables, that's when all my teeth fell out.

Only thing that doesn't do this for me is fatty meat. You adapt to it within a week and fully adjust in a couple.

Once adapted ALL you want is fat off animals pretty much. And when you eat a steak or whatever you feel full for ages, some times I'd even go to bed completely forgetting to eat dinner.

But I can derail it real quick and have to go through all that again by going on chocolate benders. I'm hoping retatrutide will help stay on course.

Variety in most other things is better tho =)

bros could be a problem where you live. i think if you live in India then seasons change and variety always changing, but in your country you probably don't got that season change in foods

 

[ceo]

I'm a pretty boring bloke, stability is good for me most of the time.

I'm the same mate, better for me to abstain completely than just have a "little taste". My discipline is pretty good for the most part, but in the past I've let a couple of festive days (Easter, Christmas etc) turn into weeks of eat whatever I want.

Agree on fatty meat, #1 superfood in my opinion.

Yes Lev, I just explained a couple of posts up that I'm not working at the moment, so my activity levels have dropped significantly (15-20k steps per day down to 5k). I remember our discussion earlier about your disagreements with Lyle's recommendations in the UD 2.0, and I do appreciate the advice you gave, but it would be disingenuous to try to follow the protocol, without actually following the protocol (adding 100g to the low-carb/deficit days). And then later be disappointed by a lack of results, and say the program doesn't work.

bros that can work for a lot of people

 

[ceo]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

@S187 bros you doing good on these meals. its looking good. total macros is on point

 

[BodyMonster34]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

bro you the man for sure. i like what you doing here. you pumping it up nicely. good to hear you depleted @S187

 

[Noah Wixx]

Good morning all.

1/09/25 Log

Bodyweight - 78kg/171lbs

Training - Full body power workout

Deficit stiff leg deadlift (standing on 20kg bumper) - 130kg x 5, 125kg x 6, 120kg x 6
Dips - Bodyweight + 30kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Dumbbell incline bench - 34kg x 6, 6
Barbell bent over row - 100kg x 6, 6
Barbell behind the neck press - 55kg x 5, 50kg x 6
Wide grip pulldown - 85kg x 6, 6
Dumbbell lateral raise - 16kg x 6, 5
Cable row - 95kg x 6, 6
Rear delt machine - 27kg x 8, 6
Leg extension - 71kg x 6, 6, 6
Leg curl - 60kg x 6, 6, 6
Barbell curl - 45kg x 6, 6
Close grip bench - 85kg x 6, 5
Dumbbell hammer curl - 20kg x 6, 6
Tricep pushdown - 37.5kg x 5, 35kg x 5

Big session, took around 2 hours. Tried supersetting where I could but the gym was really busy for some reason. Everything felt good, except dips. My shoulders didn't feel happy once I started adding weight. Incline bench & overhead pressing felt fine though, so Not many options for quads without ankle flexion/extension so leg extensions it was. Calves I can't do at all, so they will remain small for at least another week.

Nutrition

Meal 1 (Pre workout)
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 149

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 50ml
Protein - 2g
Carbohydrates - 2.5g
Fat - 1g
Calories 23

Haribo Gummi Candy 37g
Protein - 2g
Carbohydrates - 31g
Fat -0g
Calories - 133

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 2 (Post workout)
Grilled chicken breast 200g
Protein - 62g
Carbohydrates - 0
Fat - 9g
Calories - 346

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745

Low fat lactose free milk 150ml
Protein - 5g
Carbohydrates - 7.5g
Fat - 2g
Calories 68

Meal 3
Tuna 140g
Protein - 36g
Carbohydrates - 0g
Fat - 14g

Gluten free rice puff cereal 80g
Protein - 6g
Carbohydrates - 60g
Fat - 2g
Calories - 298

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Totals
Protein - 180g
Carbohydrates - 324g
Fat - 40g
Calories - 2376

Back to low carb today which I'm looking forward to, having steak withdrawals

Massive session

 

[S187]

@S187 bros you doing good on these meals. its looking good. total macros is on point

Thanks big man, a little boring but just trying to get the numbers right.

bro you the man for sure. i like what you doing here. you pumping it up nicely. good to hear you depleted @S187

Thanks brother Trying to be the man, but still got a long way to go. I'm getting used to the depletion workouts, just gotta keep moving and not think about all the burning.

Massive session

Yeah bro, was a good one. Looking forward to this week too

 

[Noah Wixx]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

Definitely a hard workout

 

[S187]

04/09/25 Log

Training - Legs & arms depletion - 15-20 reps/45-60 secs time under tension

Barbell squat - 60kg x 15, 15, 15
Supersetted with
Dumbbell Romanian Deadlift 22kg x 15, 15, 15

Leg extension - 40kg x 15, 15, 15, 15, 15, 15
Superset with
Lying leg curl 40kg x 10+37kg x 6, 40kg x 9+35kg x 6, 40kg x 9+35kg x6, 35kg x 17, 15
Superset with
Standing calf raise - 45kg x 20, 20, 16, 15, 15, 15

Cable straight bar curl - 20kg x 15, 15, 15, 15, x12+17.5kg x 4
Superset with
Cable tricep pushdown - 25kg x 16, 15, 15, 15, 15

Session wasn't too bad. I started with Squats & RDL's to warm up & get a little pre-exhaustion in the lower body, and also to test out my injured left ankle (Good to go now!). Those weren't true depletion style, and don't think they ever will be Still a few sets short of 12, had to keep moving because the gym was filling up and the machines I was supersetting were getting taken up by other people, no biggie. Massive arm pump and massive cramps too, felt good and painful at the same time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Almond nut butter 30g
Protein - 9g
Carbohydrates - 2g
Fat - 16g
Calories - 188

Meal 3
Chicken breast 535g
Protein - 165g
Carbohydrates - 0g
Fat - 24g
Calories - 926

Avocado 140g
Protein - 3g
Carbohydrates - 2.5g
Fat 21.5g
Calories -234

Iceberg Lettuce 300g
Protein - 2g
Carbohydrates - 6.5g
Fat - 0g

Meal 4
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Almond nut butter 15g
Protein - 5g
Carbohydrates - 1g
Fat - 8g
Calories - 94

Totals
Protein - 254g
Carbohydrates - 18g
Fat - 79.5g
Calories - 1803



Not pretty, but serves it's function and it tasted pretty damn good for just chicken, avocado & lettuce.

 

[Ulter]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

very cool laying out the macros. i'm noticing your carbs are super low. not saying anything wrong with that but what is the reasoning @S187

 

[ROIDDERS]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

@S187 you are looking great on this one! pushing some good macros. i like how you rotate carbs

 

[S187]

very cool laying out the macros. i'm noticing your carbs are super low. not saying anything wrong with that but what is the reasoning @S187

Hey Ulter, yep sure no problem.

For me personally, I feel better and find it much easier to cut out/restrict carb intake rather than fat. My appetite really gets set off when I start consuming carbohydrates, so unless it's a carb load, I try to avoid them. Performance in the gym has been decent, so I'm not too concerned yet. But if performance starts to tank as I get leaner, I might need to re-evaluate and include some carbs around workouts.

Really I should be close to a 50% deficit (1200-1300) in the early part of the week/low cal days, but I'm still waiting for anabolics to arrive before I cut calories that low.

 

[S187]

@S187 you are looking great on this one! pushing some good macros. i like how you rotate carbs

Thanks big man. Yep, just following the nutrition protocol. Carb load coming up after tomorrows workout too.

 

[vanlife_gymbum]

Hey Ulter, yep sure no problem.

For me personally, I feel better and find it much easier to cut out/restrict carb intake rather than fat. My appetite really gets set off when I start consuming carbohydrates, so unless it's a carb load, I try to avoid them.

Fucking aye man, I really feel this too. My mum quit sugar using this book that makes you LPG everything you eat and telly your totals to lay it out but it basically said sugar acts like a drug and you're a crackhead and it all fit so perfect it was easy to make that mental shift

But it's not easy for most people with carbohydrates, they'll think you're crazy cutting them out. But the more I frame carbs themselves as drugs the more it fits, just like sugar

Its got peaks and thoughts, highs and crashes, craving and withdrawal

I want to be more stable in more things not up and down

 

[vanlife_gymbum]

bros could be a problem where you live. i think if you live in India then seasons change and variety always changing, but in your country you probably don't got that season change in foods

True.. I'll log for another year and since winter is almost over that will be four full seasons so be enough to analyse and see some patterns.

I noticed you don't swear @ceo does swearing annoy you?

 

[vanlife_gymbum]

Yes Lev, I just explained a couple of posts up that I'm not working at the moment, so my activity levels have dropped significantly

Damn what a bum. How are your legs these days bro?

We should try get jobs on a rubbish truck. I used to know a guy who did it and he worked I think 4am till 9am.

Run lots and spy on people's habits, get our cardio in every day and done by the time the office losers are clogging up the pathways to the gym. It'd be a good move for our physiques I think.

Have you ever read the Bryce Courtney novel Four Fires? Great Aussie book heavy featuring rubbish men

 

[S187]

Fucking aye man, I really feel this too. My mum quit sugar using this book that makes you LPG everything you eat and telly your totals to lay it out but it basically said sugar acts like a drug and you're a crackhead and it all fit so perfect it was easy to make that mental shift

But it's not easy for most people with carbohydrates, they'll think you're crazy cutting them out. But the more I frame carbs themselves as drugs the more it fits, just like sugar

Its got peaks and thoughts, highs and crashes, craving and withdrawal

I want to be more stable in more things not up and down

You're absolutely right mate. Don't get me wrong, they have their place for performance and muscle gain, but your average Joe or Jane that:
- Has an office job
- Dont exercise or weight train
- Sit on the couch when they get home, dont need 200-300g of carbohydrates per day.

Both your gut and brain react when you consume them, hence why things get set off so easily.

Damn what a bum. How are your legs these days bro?

We should try get jobs on a rubbish truck. I used to know a guy who did it and he worked I think 4am till 9am.

Run lots and spy on people's habits, get our cardio in every day and done by the time the office losers are clogging up the pathways to the gym. It'd be a good move for our physiques I think.

Have you ever read the Bryce Courtney novel Four Fires? Great Aussie book heavy featuring rubbish men

I've got unpaid invoices going back to July, so I've got no choice. They can pay me for the work I've already done if they want to see me again. Construction industry is shit for subcontractors, they all play games when it comes to $$$.

Nah not a big reader anymore mate. Moreso textbooks on endocrinology, physiology, anabolics, nutrition, training & boring stuff these days.

 

[vanlife_gymbum]

You're absolutely right mate. Don't get me wrong, they have their place for performance and muscle gain, but your average Joe or Jane that:
- Has an office job
- Dont exercise or weight train
- Sit on the couch when they get home, dont need 200-300g of carbohydrates per day.

Both your gut and brain react when you consume them, hence why things get set off so easily.

I've got unpaid invoices going back to July, so I've got no choice. They can pay me for the work I've already done if they want to see me again. Construction industry is shit for subcontractors, they all play games when it comes to $$$.

Ah that blows man. Same thing happened to me. I had a year contract with an American cryptocurrency exchange and they didn't pay me the last two months and owe me $50K US. As I'd already spent that on drugs in advance, it caused me a few issues and long story short I now live at the park.

The Australian Construction industry is madness man. I dunno if I have the administration and conflict resolution skills for that. And if I got used to solving problems with hammers it might end badly for someone, likely me.

Hang in there bro. Ill write a guide to Foodbank Bulking next cycle.

Nah not a big reader anymore mate. Moreso textbooks on endocrinology, physiology, anabolics, nutrition, training & boring stuff these days.

Sweet! Me too atcually, I got this awesome textbooks recently called MUSCLE MECHANICS. It's what I've been referring to for this stuff.

 

[RoySimpson]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

@S187 Awesome work right here!

 

[S187]

Ah that blows man. Same thing happened to me. I had a year contract with an American cryptocurrency exchange and they didn't pay me the last two months and owe me $50K US. As I'd already spent that on drugs in advance, it caused me a few issues and long story short I now live at the park.

The Australian Construction industry is madness man. I dunno if I have the administration and conflict resolution skills for that. And if I got used to solving problems with hammers it might end badly for someone, likely me.

Hang in there bro. Ill write a guide to Foodbank Bulking next cycle.



Sweet! Me too atcually, I got this awesome textbooks recently called MUSCLE MECHANICS. It's what I've been referring to for this stuff.

People just don't like paying. You'll be ok mate, you seem very determined and resourceful.

On site isn't too bad, you'll always clash with another bloke eventually. But it comes down to the company you work for, how much they value you, and how much you'll put up with. Sometimes violence is the only solution

Shot bro, appreciate it. I'll be fine for a while, I have no vices except for steaks and PED's, so my money doesn't do anything exciting except sit there or get invested.

I'll check out that book too, cheers!

Got plenty of PDF's I can send to you to read if your phone screen isn't hard to stare at for longer periods.

 

[vanlife_gymbum]

I'll check out that book too, cheers!

Got plenty of PDF's I can send to you to read if your phone screen isn't hard to stare at for longer periods.

Definatly keen to share books & PDFs bro, I'll scan this one when I get some time. Want to make a full-text index of it so I can search it better too. It was $2 at a thrift store, the ones near universities usually have some undervalued textbooks in them.

I use scribd for PDFs, been using it since 1999. It's one of the only subscription apps I didn't cull lately

It's a really good mix of practical information, how to design routines and programs and
schedules and hard-core technical theory

I love how they do these overlays with a photo of the human and the anatomy chart over it

 

[LevButlerov]

Yes Lev, I just explained a couple of posts up that I'm not working at the moment, so my activity levels have dropped significantly (15-20k steps per day down to 5k). I remember our discussion earlier about your disagreements with Lyle's recommendations in the UD 2.0, and I do appreciate the advice you gave, but it would be disingenuous to try to follow the protocol, without actually following the protocol (adding 100g to the low-carb/deficit days). And then later be disappointed by a lack of results, and say the program doesn't work.

I do understand what you mean, but calorie intake shouldn't be just based on activity. I think you're a lean guy and good muscle base, I wouldn't worry about calories so much, you should try to boost up some protein. But we can experiment and see how you feel as this goes, that's the purpose of the log. @S187

 

[LevButlerov]

Definatly keen to share books & PDFs bro, I'll scan this one when I get some time. Want to make a full-text index of it so I can search it better too. It was $2 at a thrift store, the ones near universities usually have some undervalued textbooks in them.

I use scribd for PDFs, been using it since 1999. It's one of the only subscription apps I didn't cull lately

View attachment 116338

View attachment 116339

View attachment 116340

View attachment 116341

It's a really good mix of practical information, how to design routines and programs and
schedules and hard-core technical theory

View attachment 116342

View attachment 116344

I love how they do these overlays with a photo of the human and the anatomy chart over it

View attachment 116345

View attachment 116346

View attachment 116347

You got this 1999 book when? awesome

 

[vanlife_gymbum]

You got this 1999 book when? awesome

Nah I meant using Scribd for PDFs. Remember how every google link for eBook PDFs would some how lead you to their site. It used to be so scammy looking, but my Dad had an account for fuck knows what PDFs he was reading haha.

Now though it's the biggest PDF database publicly online and is well worth $10 a month to access.
Any topic I'm into I read stuff on there, car manuals when fixing cars for example there's tons.
I found the workshop manual for my old 1998 Toyota Starlet there, found the manual for my old coffee machine there, and every scammy paid PDF from forever is there too.

You can go back and look at what the fitness scams from 2002 atcually were, what you missed out on not paying $99 for a PDF with The Secret back in the day.

The Muscle Mechanics book is from 2006:

 

[LevButlerov]

Nah I meant using Scribd for PDFs. Remember how every google link for eBook PDFs would some how lead you to their site. It used to be so scammy looking, but my Dad had an account for fuck knows what PDFs he was reading haha.

Now though it's the biggest PDF database publicly online and is well worth $10 a month to access.
Any topic I'm into I read stuff on there, car manuals when fixing cars for example there's tons.
I found the workshop manual for my old 1998 Toyota Starlet there, found the manual for my old coffee machine there, and every scammy paid PDF from forever is there too.

You can go back and look at what the fitness scams from 2002 atcually were, what you missed out on not paying $99 for a PDF with The Secret back in the day.

The Muscle Mechanics book is from 2006:

View attachment 116365

Scribd oh yes I know that site I thought you have the oldschool originals.

 

[S187]

Definatly keen to share books & PDFs bro, I'll scan this one when I get some time. Want to make a full-text index of it so I can search it better too. It was $2 at a thrift store, the ones near universities usually have some undervalued textbooks in them.

I use scribd for PDFs, been using it since 1999. It's one of the only subscription apps I didn't cull lately

View attachment 116338

View attachment 116339

View attachment 116340

View attachment 116341

It's a really good mix of practical information, how to design routines and programs and
schedules and hard-core technical theory

View attachment 116342

View attachment 116344

I love how they do these overlays with a photo of the human and the anatomy chart over it

View attachment 116345

View attachment 116346

View attachment 116347

Nice pick up mate. It'll be a big help as you keep training, progress & become more advanced. It can be difficult & frustrating when you're new to the gym. Movement doesn't come naturally to everyone, you can feel a little retarded at times

 

[S187]

I do understand what you mean, but calorie intake shouldn't be just based on activity. I think you're a lean guy and good muscle base, I wouldn't worry about calories so much, you should try to boost up some protein. But we can experiment and see how you feel as this goes, that's the purpose of the log. @S187

I get you. It's taken a long time to get where I am today, skinny genes don't run in my family. Even with the muscle mass I have now, if I dont pay attention to diet I can become sloppy very quickly.

 

[LevButlerov]

I get you. It's taken a long time to get where I am today, skinny genes don't run in my family. Even with the muscle mass I have now, if I dont pay attention to diet I can become sloppy very quickly.

Stay clean and lets do it

 

[BodyMonster34]

Thanks big man, a little boring but just trying to get the numbers right.

Thanks brother Trying to be the man, but still got a long way to go. I'm getting used to the depletion workouts, just gotta keep moving and not think about all the burning.

Yeah bro, was a good one. Looking forward to this week too

bro yeah that what i do with work i move a lot

 

[S187]

05/09/25 Log

Training - None

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Sardines 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 560g
Protein - 172g
Carbohydrates - 0g
Fat - 50g
Calories - 1142

Meal 3
Egg whites 500g/equivalent of 16
Protein - 56g
Carbohydrates - 2g
Fat - 0g
Calories - 235

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Almond nut butter 15g
Protein - 5g
Carbohydrates - 1g
Fat - 8g
Calories - 94

Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Totals
Protein - 321g
Carbohydrates - 12.5g
Fat - 86g
Calories - 2108

The last meal was a little "dessert" concoction I threw together, although it looked absolutely horrendous and like a dogs dinner. Sprinkle of salt on the egg whites, and the combination of the whey, Greek yoghurt and almond butter was like a slightly sweet yoghurt. I was craving something a little bit sweet, lucky the carb load begins today.

Good news is my outstanding invoices were finally paid, bad news is that means I'll be going back to work......from today The free time was nice while it lasted.

On another note, I'm a little disappointed I didn't receive my order for my cycle supplies. Meaning I might have to push it back a week/and do another cycle of UD 2.0. Order placed Sept 1st, express post, I'm not in the west. Is 5+ days the norm for you other Aussie bros? From one of the approved sponsors here, so I wasn't expecting any issues.

Full body tension workout later today after work. Hopefully just half a day, then have a nice pre-workout espresso and smash some weights. Have a good day all.

 

[ceo]

True.. I'll log for another year and since winter is almost over that will be four full seasons so be enough to analyse and see some patterns.

I noticed you don't swear @ceo does swearing annoy you?

bros haha. i from alabama originally and they put you in jail for swearing over there. now i live in cali and got real freedoms

 

[vanlife_gymbum]

bros haha. i from alabama originally and they put you in jail for swearing over there. now i live in cali and got real freedoms

That's interesting... you can't say hello to your mother here without swearing, it's atcually kind of embarrassing. I was thinking about trying to stop.

 

[vanlife_gymbum]

On another note, I'm a little disappointed I didn't receive my order for my cycle supplies. Meaning I might have to push it back a week/and do another cycle of UD 2.0. Order placed Sept 1st, express post, I'm not in the west. Is 5+ days the norm for you other Aussie bros? From one of the approved sponsors here, so I wasn't expecting any issues.

I'm afraid you have to budget in ten business days bro. It's usually sweet and a lot faster, but every one in ten times, especially if you have plans or are starting to withdraw, you're the one who's package gets fucked up. Did you a tracking number?

There's MANY inefficiencies at AusPost, after working there I'm surprised anything ever gets delivered.

Hang in there bro, I hate that waiting game too.

 

[Ulter]

Hey Ulter, yep sure no problem.

For me personally, I feel better and find it much easier to cut out/restrict carb intake rather than fat. My appetite really gets set off when I start consuming carbohydrates, so unless it's a carb load, I try to avoid them. Performance in the gym has been decent, so I'm not too concerned yet. But if performance starts to tank as I get leaner, I might need to re-evaluate and include some carbs around workouts.

Really I should be close to a 50% deficit (1200-1300) in the early part of the week/low cal days, but I'm still waiting for anabolics to arrive before I cut calories that low.

yeah that is cool

 

[S187]

I'm afraid you have to budget in ten business days bro. It's usually sweet and a lot faster, but every one in ten times, especially if you have plans or are starting to withdraw, you're the one who's package gets fucked up. Did you a tracking number?

There's MANY inefficiencies at AusPost, after working there I'm surprised anything ever gets delivered.

Hang in there bro, I hate that waiting game too.

Nah I'm all good. Always have enough testosterone on hand for at least 12 months. Mentally I just couldn't deal with having to order something if I only had a couple of weeks worth of supplies left. I don't know how other blokes leave it until their last pin to re-order, or don't have anti-estrogen meds on hand, then panic and get shitty when it's not delivered next day.

No tracking. I don't like to hassle suppliers because they're already inundated with orders, and already taking the risk to supply & sell. Will follow up next week if I still haven't received anything. I've been very lucky over the years, usually 1-3 days delivery, always legitimate products, and never scammed by anyone. Just the 1 negative experience where it took 3 weeks to receive something. The seller was stalling and being dishonest about it too, needless to say I won't be dealing with them again.

I have to admit though, Auspost has really slipped the last couple of years, so some of the blame falls on them.

Not a big issue, just pushed scheduling behind a little.

 

[ballin2504]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

@S187 the macros are looking really good man that’s how ya grow right there. I like seeing the consistent cardio also

 

[S187]

06/09/25 Log

Bodyweight - 76.9kg

Training - Full body tension

Barbell squat - 102.5kg x 8, 8
Romanian deadlift - 100kg x 8, 8
Chin up - Bodyweight + 10kg x 8, 6
Dip - Bodyweight + 25kg x 8, 5
Dumbbell Incline - 32kg x 8, 8
Wide grip pull down - 77kg x 8, 6
Behind the neck press - 50kg x 7, 47.5kg x 7
V bar cable row - 85kg x 8+8
Dumbbell lateral - 14kg x 8+6+3
Barbell curl - 42.5kg x 6+6
Leg Extension - 71kg x 8+4+3
Leg Curl - 55kg x 10+5+3

Worked in the morning, had to move alot of stone ranging from 50kg-140kg (2 man lift) which I wasn't expecting. Downed an espresso before heading to the gym, but the traffic killed me due to a freeway closure (30+ minute delay). The workout started ok, I beat a few weight & rep PB's. But I was really pooping out towards the end, so I just did rest pause to get it over with. Hopefully the carb load will give me some fuel for the next 2 days.

Nutrition

Meal 1
Salmon 200g
Protein - 48g
Carbohydrates - 1g
Fat - 12g
Calories - 301

Meal 2 (Pre-workout)
Banana 100g
Protein - 1g
Carbohydrates - 21g
Fat - 0g
Calories - 88

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Meal 4
1 x Soft white roll 90g
Protein - 7.3g
Carbohydrates - 44.5g
Fat - 2g
Calories - 230

4 x White bread 188g
Protein - 15g
Carbohydrates - 88g
Fat - 4g
Calories - 458

Raw honey 28g
Protein - 0g
Carbohydrates - 23g
Fat - 0g
Calories - 95

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Meal 6
2 x Soft white roll 180g
Protein - 14.6g
Carbohydrates - 89g
Fat - 4g
Calories - 460

Raw honey 28g
Protein - 0g
Carbohydrates - 23g
Fat - 0g
Calories - 95

Low fat greek yoghurt 100g
Protein - 9g
Carbohydrates - 4g
Fat - 0g
Calories - 55

Meal 7
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 265g
Carbohydrates - 738g
Fat - 47.5g
Calories - 4442

Purposely went overkill on the carbs, going to see how my body reacts tomorrow. Will probably half the amount today, closer to 400g. More whole food sources which should help appetite and keep me fuller. It is so damn easy to scoff down white bread & cereal. Might need to stop buying milk too, I think I have an unhealthy addiction to it and can easily polish off a 2 litre bottle & more in 1 day.

 

[LevButlerov]

06/09/25 Log

Bodyweight - 76.9kg

Training - Full body tension

Barbell squat - 102.5kg x 8, 8
Romanian deadlift - 100kg x 8, 8
Chin up - Bodyweight + 10kg x 8, 6
Dip - Bodyweight + 25kg x 8, 5
Dumbbell Incline - 32kg x 8, 8
Wide grip pull down - 77kg x 8, 6
Behind the neck press - 50kg x 7, 47.5kg x 7
V bar cable row - 85kg x 8+8
Dumbbell lateral - 14kg x 8+6+3
Barbell curl - 42.5kg x 6+6
Leg Extension - 71kg x 8+4+3
Leg Curl - 55kg x 10+5+3

Worked in the morning, had to move alot of stone ranging from 50kg-140kg (2 man lift) which I wasn't expecting. Downed an espresso before heading to the gym, but the traffic killed me due to a freeway closure (30+ minute delay). The workout started ok, I beat a few weight & rep PB's. But I was really pooping out towards the end, so I just did rest pause to get it over with. Hopefully the carb load will give me some fuel for the next 2 days.

Nutrition

Meal 1
Salmon 200g
Protein - 48g
Carbohydrates - 1g
Fat - 12g
Calories - 301

Meal 2 (Pre-workout)
Banana 100g
Protein - 1g
Carbohydrates - 21g
Fat - 0g
Calories - 88

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Meal 4
1 x Soft white roll 90g
Protein - 7.3g
Carbohydrates - 44.5g
Fat - 2g
Calories - 230

4 x White bread 188g
Protein - 15g
Carbohydrates - 88g
Fat - 4g
Calories - 458

Raw honey 28g
Protein - 0g
Carbohydrates - 23g
Fat - 0g
Calories - 95

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Meal 6
2 x Soft white roll 180g
Protein - 14.6g
Carbohydrates - 89g
Fat - 4g
Calories - 460

Raw honey 28g
Protein - 0g
Carbohydrates - 23g
Fat - 0g
Calories - 95

Low fat greek yoghurt 100g
Protein - 9g
Carbohydrates - 4g
Fat - 0g
Calories - 55

Meal 7
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 265g
Carbohydrates - 738g
Fat - 47.5g
Calories - 4442

Purposely went overkill on the carbs, going to see how my body reacts tomorrow. Will probably half the amount today, closer to 400g. More whole food sources which should help appetite and keep me fuller. It is so damn easy to scoff down white bread & cereal. Might need to stop buying milk too, I think I have an unhealthy addiction to it and can easily polish off a 2 litre bottle & more in 1 day.

You did good on the carbs, lets see how this goes next 2 days and how full we can make you @S187
Milk is fine if you feel good with it on carb up days just dont have it around when you're low carbing it.
Update tomorrow how you felt.

 

[S187]

You did good on the carbs, lets see how this goes next 2 days and how full we can make you @S187
Milk is fine if you feel good with it on carb up days just dont have it around when you're low carbing it.
Update tomorrow how you felt.

Yep we'll see mate, hopefully not too bloated with all the fluid intake.
I might stop with the breads & cereals, very hard to have dry carb loads, they make you so damn thirst. Might switch over to just rice and potatoes.

Experimenting now while I can, still awaiting cycle supplies.

 

[S187]

07/09/25 Log

Training - None

Nutrition

Meal 1
2 x Soft white roll 170g
Protein - 14g
Carbohydrates - 84g
Fat - 4g
Calories - 434

Tuna 150g
Protein - 36g
Carbohydrates - 0g
Fat - 10g
Calories - 242

Low fat greek yoghurt 100g
Protein - 9g
Carbohydrates - 4g
Fat - 0g
Calories - 55

Meal 2
Gluten free corn flakes 100g
Protein - 6.5g
Carbohydrates - 77g
Fat - 1.5g
Calories - 375

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 100ml
Protein - 3.5g
Carbohydrates - 5g
Fat - 1g
Calories 45

Banana 100g
Protein - 1g
Carbohydrates - 21g
Fat - 0g
Calories - 88

Meal 3
White potatoes steamed 650g
Protein - 15g
Carbohydrates - 84g
Fat - 0g
Calories - 383

Chicken breast 470g
Protein - 145g
Carbohydrates - 0g
Fat - 21g
Calories - 813

Meal 4
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 320g
Carbohydrates - 451g
Fat - 49.5g
Calories - 3531

Not too bloated today, see what the scales say at the gym later (need to buy one for morning weigh ins at home!) Working today, but I think just a half day, so should be at the gym by early afternoon and miss all the school kids. Power workout, squats & calves are back on the menu now that my ankle is good. Some PB's would be nice.

Decided on adding low doses of tirzepatide & retatrutide to the stack as recommended by one of the sponsors here. Won't arrive in time for the next diet cycle, but still awaiting AAS anyway.

Thanks all, have a great day.

 

[LevButlerov]

Yep we'll see mate, hopefully not too bloated with all the fluid intake.
I might stop with the breads & cereals, very hard to have dry carb loads, they make you so damn thirst. Might switch over to just rice and potatoes.

Experimenting now while I can, still awaiting cycle supplies.

I think it's good we are doing this now, we can play with the foods and really see how you feel. Rice is way easier to digest same with cream of rice.

07/09/25 Log

Training - None

Nutrition

Meal 1
2 x Soft white roll 170g
Protein - 14g
Carbohydrates - 84g
Fat - 4g
Calories - 434

Tuna 150g
Protein - 36g
Carbohydrates - 0g
Fat - 10g
Calories - 242

Low fat greek yoghurt 100g
Protein - 9g
Carbohydrates - 4g
Fat - 0g
Calories - 55

Meal 2
Gluten free corn flakes 100g
Protein - 6.5g
Carbohydrates - 77g
Fat - 1.5g
Calories - 375

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 100ml
Protein - 3.5g
Carbohydrates - 5g
Fat - 1g
Calories 45

Banana 100g
Protein - 1g
Carbohydrates - 21g
Fat - 0g
Calories - 88

Meal 3
White potatoes steamed 650g
Protein - 15g
Carbohydrates - 84g
Fat - 0g
Calories - 383

Chicken breast 470g
Protein - 145g
Carbohydrates - 0g
Fat - 21g
Calories - 813

Meal 4
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 320g
Carbohydrates - 451g
Fat - 49.5g
Calories - 3531

Not too bloated today, see what the scales say at the gym later (need to buy one for morning weigh ins at home!) Working today, but I think just a half day, so should be at the gym by early afternoon and miss all the school kids. Power workout, squats & calves are back on the menu now that my ankle is good. Some PB's would be nice.

Decided on adding low doses of tirzepatide & retatrutide to the stack as recommended by one of the sponsors here. Won't arrive in time for the next diet cycle, but still awaiting AAS anyway.

Thanks all, have a great day.

Good level of carbs vs protein! when you add a GLP1 always add 1 at a time in case the sides are bad for you, start with 2.5mgs tirzepatide first. @S187

 

[S187]

I think it's good we are doing this now, we can play with the foods and really see how you feel. Rice is way easier to digest same with cream of rice.

Good level of carbs vs protein! when you add a GLP1 always add 1 at a time in case the sides are bad for you, start with 2.5mgs tirzepatide first. @S187

Yes mate, I was recommended to begin with 2.5mg as the appetite suppressant effect can be quite strong.

 

[S187]

08/09/25 Log

Well, yesterday didn't go as planned. Started work at 7am, didn't end up finishing until 4:30pm ("Should just be half a day" HA). Killer drive to the gym too with 50 minutes of traffic. I was contemplating skipping my workout, but was loaded with carbs so I thought I should put them to good use.

Bodyweight pre-gym - 78kg/171lbs

Training - Full body power

Squat - 130kg x 1 (post-activation-potentiation) 115kg x 5, 5
Stiff leg deadlift - 140kg x 4, 135kg x 5, 130kg x 5
Dips - Bodyweight + 32.5kg x 6, 5
Chin up - Bodyweight + 12.5kg x 5, + 10kg x 5 (grip slipped on both sets)
Dumbbell Incline Bench - 36kg x 5, 34kg x 6
Barbell bent over row - 105kg x 5, 102.5kg x 6
Behind the neck press - 57.5kg x 3, 55kg x 5
Wide grip pull down - 87kg x 4, 85kg x 6
Dumbbell lateral - 16kg x 6, 6 (better technique, less momentum swing)
Barbell curl - 47.5kg x 3, 45kg x 6

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (Pre-workout)
Banana 80g
Protein - 0.5g
Carbohydrates - 17g
Fat - 0g
Calories - 70

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4
Tuna 190g
Protein - 45.5g
Carbohydrates - 0g
Fat - 13.5g
Calories - 306

White potatoes steamed 500g
Protein - 11g
Carbohydrates - 65g
Fat - 0g
Calories - 295

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 198g
Carbohydrates - 320g
Fat - 35g
Calories - 2400
Training was brutal, really fatigued about halfway through. Long hours at work & long driving times aren't a good mix for heavy gym sessions. Have an early start today (6:30) so I don't have time to type it all out, but I have some news, general thoughts and plans moving forward.

Thanks for reading.

 

[25homes]

03/03/25 Log

Bodyweight - 76.5kg

Training - Chest, back, shoulders depletion

Incline smith machine - 40kg x 15, 15, 10 + 30kg x 7
Supersetted with
V bar cable row - 65kg x 15, 15, 15

Nautilus pullover - 43kg x 15, 15, 10 + 36kg x 5
Supersetted with
Chest press machine - 55kg x 15, 15, 15

Wide grip pulldown - 55kg x 18, 16, 16
Supersetted with
Chest fly/Pec deck - 23kg x 15, 15, 15

Lateral raise machine - 23kg x 15, 14 + 16kg x 3, 14 + 16kg x 3, 13 + 16kg x 2
Supersetted with
Rear delt machine - 25kg x 15, 10 + 20kg x 6, 9 + 20kg x 6

Pretty brutal workout, just came short of the 12 sets for chest & back. Limited machines at my gym, might just add another set to each current exercise or get creative with cable machines. Little bit hard though with the high school crowd taking up most of the equipment in groups of 3-5 at a time.

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (2 younger nieces birthday)
1 whole roast chicken including skin 600g (estimate)
Protein - 163g
Carbohydrates - 0g
Fat - 82g
Calories - 1434

Meal 3
Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 72

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 221.5g
Carbohydrates - 18g
Fat - 98g
Calories - 1840

Lower body & arms depletion today, will also add some cardio this morning. Either low intensity steady state on the assault bike, or another weighted vest walk depending on weather, 60ish mins of either.

Food is great nice work

 

[LevButlerov]

Yes mate, I was recommended to begin with 2.5mg as the appetite suppressant effect can be quite strong.

That's a good start and dont stack it.

08/09/25 Log

Well, yesterday didn't go as planned. Started work at 7am, didn't end up finishing until 4:30pm ("Should just be half a day" HA). Killer drive to the gym too with 50 minutes of traffic. I was contemplating skipping my workout, but was loaded with carbs so I thought I should put them to good use.

Bodyweight pre-gym - 78kg/171lbs

Training - Full body power

Squat - 130kg x 1 (post-activation-potentiation) 115kg x 5, 5
Stiff leg deadlift - 140kg x 4, 135kg x 5, 130kg x 5
Dips - Bodyweight + 32.5kg x 6, 5
Chin up - Bodyweight + 12.5kg x 5, + 10kg x 5 (grip slipped on both sets)
Dumbbell Incline Bench - 36kg x 5, 34kg x 6
Barbell bent over row - 105kg x 5, 102.5kg x 6
Behind the neck press - 57.5kg x 3, 55kg x 5
Wide grip pull down - 87kg x 4, 85kg x 6
Dumbbell lateral - 16kg x 6, 6 (better technique, less momentum swing)
Barbell curl - 47.5kg x 3, 45kg x 6

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (Pre-workout)
Banana 80g
Protein - 0.5g
Carbohydrates - 17g
Fat - 0g
Calories - 70

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4
Tuna 190g
Protein - 45.5g
Carbohydrates - 0g
Fat - 13.5g
Calories - 306

White potatoes steamed 500g
Protein - 11g
Carbohydrates - 65g
Fat - 0g
Calories - 295

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 198g
Carbohydrates - 320g
Fat - 35g
Calories - 2400
Training was brutal, really fatigued about halfway through. Long hours at work & long driving times aren't a good mix for heavy gym sessions. Have an early start today (6:30) so I don't have time to type it all out, but I have some news, general thoughts and plans moving forward.

Thanks for reading.

Not all days are perfect, but you look like you pulled it up strong training day On days like this I would close with a protein bar.

 

[stevesmi]

08/09/25 Log

Well, yesterday didn't go as planned. Started work at 7am, didn't end up finishing until 4:30pm ("Should just be half a day" HA). Killer drive to the gym too with 50 minutes of traffic. I was contemplating skipping my workout, but was loaded with carbs so I thought I should put them to good use.

Bodyweight pre-gym - 78kg/171lbs

Training - Full body power

Squat - 130kg x 1 (post-activation-potentiation) 115kg x 5, 5
Stiff leg deadlift - 140kg x 4, 135kg x 5, 130kg x 5
Dips - Bodyweight + 32.5kg x 6, 5
Chin up - Bodyweight + 12.5kg x 5, + 10kg x 5 (grip slipped on both sets)
Dumbbell Incline Bench - 36kg x 5, 34kg x 6
Barbell bent over row - 105kg x 5, 102.5kg x 6
Behind the neck press - 57.5kg x 3, 55kg x 5
Wide grip pull down - 87kg x 4, 85kg x 6
Dumbbell lateral - 16kg x 6, 6 (better technique, less momentum swing)
Barbell curl - 47.5kg x 3, 45kg x 6

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (Pre-workout)
Banana 80g
Protein - 0.5g
Carbohydrates - 17g
Fat - 0g
Calories - 70

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4
Tuna 190g
Protein - 45.5g
Carbohydrates - 0g
Fat - 13.5g
Calories - 306

White potatoes steamed 500g
Protein - 11g
Carbohydrates - 65g
Fat - 0g
Calories - 295

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 198g
Carbohydrates - 320g
Fat - 35g
Calories - 2400
Training was brutal, really fatigued about halfway through. Long hours at work & long driving times aren't a good mix for heavy gym sessions. Have an early start today (6:30) so I don't have time to type it all out, but I have some news, general thoughts and plans moving forward.

Thanks for reading.

@S187 heck of an update man. lots of good meals. and you are pushing it

 

[S187]

Onto the news/updates, had a couple of touchdowns the last 2 days:

@Raptor Labs
@Raptor Rep



I can't thank the Raptor team enough. I was having issues purchasing crypto due to my banks stance on it, and they helped me find an alternative solution. Always super responsive, and always have the time of day no matter how silly any question may be. Took advantage of the discounted fast ester pack (NPP reserved for later) just for the time being as I wanted to get this cycle underway.

I was a little concerned that shipping took so long for express as I usually receive items the next day/2 days later. I'm assuming we are not in the same state, and I will put this down to Ausposts inefficiency rather than any fault of Raptor. He is a gentleman, and I hope my results and progress can be a great endorsement for his products.

@Wolfenstein



Another gentleman and smooth operator, he was kind enough to respond to my messages on a Sunday night. Answered all my ignorant and inexperienced questions regarding GLP-1's, and offered suggestions relating to my goals. Shipping was almost next day, better than Amazon. Thank you Wolf, I hope I can also do your products proud.

 

[S187]

Now onto my thoughts and where I want to go from here.

My work hours and schedule are going to pick up alot of steam, and while I did enjoy my test run of UD 2.0 the last couple of weeks, slogging through my power workout yesterday put things into perspective. I don't think it would be wise to follow something so regimented and involved when most days I'll be out of the house for 10/12/14 hours. Add in bad traffic congestion, you are drained most days and the last thing you want to do is a 1+ hour depletion workout, or a 1.5 hour heavy full body workout. So for now, UD 2.0 is back in the toolbox for when life and work stress is low (I'll miss the carb loads a little).

I'm still undecided on a split, but I think it will be in the spirit of a Jordan Peters/Trained by JP high intensity style. So, multiple exercises depending on which areas I want to bring up/get stronger, for 2 working sets to failure/rest pause where applicable or crunched for time.



This is post workout, and after a 2 day carb load of around 1000+g. Perhaps just the angle, but I'm really not happy with the general appearance of my physique. It's very blocky looking, and I feel my legs are disproportionately large vs my upper body. It would be fine if I was taller, but I got done growing vertically a long time ago lol.

Nutrition wise I'm thinking: a deficit on rest days, and maybe maintenance or just below on training days but with more carbohydrates to keep up training intensity. The goal is still to recomp, it just may take a little longer with a more standard/straight forward approach.

Will keep posting nutrition & training logs daily, cycle will start any day now once I come up with a concrete training routine.

Thanks for reading.

 

[Mobster]

08/09/25 Log

Well, yesterday didn't go as planned. Started work at 7am, didn't end up finishing until 4:30pm ("Should just be half a day" HA). Killer drive to the gym too with 50 minutes of traffic. I was contemplating skipping my workout, but was loaded with carbs so I thought I should put them to good use.

Bodyweight pre-gym - 78kg/171lbs

Training - Full body power

Squat - 130kg x 1 (post-activation-potentiation) 115kg x 5, 5
Stiff leg deadlift - 140kg x 4, 135kg x 5, 130kg x 5
Dips - Bodyweight + 32.5kg x 6, 5
Chin up - Bodyweight + 12.5kg x 5, + 10kg x 5 (grip slipped on both sets)
Dumbbell Incline Bench - 36kg x 5, 34kg x 6
Barbell bent over row - 105kg x 5, 102.5kg x 6
Behind the neck press - 57.5kg x 3, 55kg x 5
Wide grip pull down - 87kg x 4, 85kg x 6
Dumbbell lateral - 16kg x 6, 6 (better technique, less momentum swing)
Barbell curl - 47.5kg x 3, 45kg x 6

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (Pre-workout)
Banana 80g
Protein - 0.5g
Carbohydrates - 17g
Fat - 0g
Calories - 70

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4
Tuna 190g
Protein - 45.5g
Carbohydrates - 0g
Fat - 13.5g
Calories - 306

White potatoes steamed 500g
Protein - 11g
Carbohydrates - 65g
Fat - 0g
Calories - 295

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 198g
Carbohydrates - 320g
Fat - 35g
Calories - 2400
Training was brutal, really fatigued about halfway through. Long hours at work & long driving times aren't a good mix for heavy gym sessions. Have an early start today (6:30) so I don't have time to type it all out, but I have some news, general thoughts and plans moving forward.

Thanks for reading.

Some 'half' day lol

 

[S187]

Some 'half' day lol

Construction industry is really shit sometimes. Too much pressure & deadlines because the builder is unorganised.

 

[Ulter]

08/09/25 Log

Well, yesterday didn't go as planned. Started work at 7am, didn't end up finishing until 4:30pm ("Should just be half a day" HA). Killer drive to the gym too with 50 minutes of traffic. I was contemplating skipping my workout, but was loaded with carbs so I thought I should put them to good use.

Bodyweight pre-gym - 78kg/171lbs

Training - Full body power

Squat - 130kg x 1 (post-activation-potentiation) 115kg x 5, 5
Stiff leg deadlift - 140kg x 4, 135kg x 5, 130kg x 5
Dips - Bodyweight + 32.5kg x 6, 5
Chin up - Bodyweight + 12.5kg x 5, + 10kg x 5 (grip slipped on both sets)
Dumbbell Incline Bench - 36kg x 5, 34kg x 6
Barbell bent over row - 105kg x 5, 102.5kg x 6
Behind the neck press - 57.5kg x 3, 55kg x 5
Wide grip pull down - 87kg x 4, 85kg x 6
Dumbbell lateral - 16kg x 6, 6 (better technique, less momentum swing)
Barbell curl - 47.5kg x 3, 45kg x 6

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (Pre-workout)
Banana 80g
Protein - 0.5g
Carbohydrates - 17g
Fat - 0g
Calories - 70

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4
Tuna 190g
Protein - 45.5g
Carbohydrates - 0g
Fat - 13.5g
Calories - 306

White potatoes steamed 500g
Protein - 11g
Carbohydrates - 65g
Fat - 0g
Calories - 295

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 198g
Carbohydrates - 320g
Fat - 35g
Calories - 2400
Training was brutal, really fatigued about halfway through. Long hours at work & long driving times aren't a good mix for heavy gym sessions. Have an early start today (6:30) so I don't have time to type it all out, but I have some news, general thoughts and plans moving forward.

Thanks for reading.

some days you can't plan things the way you want. but never skip a workout! you will set a bad precedent @S187

 

[BodyMonster34]

08/09/25 Log

Well, yesterday didn't go as planned. Started work at 7am, didn't end up finishing until 4:30pm ("Should just be half a day" HA). Killer drive to the gym too with 50 minutes of traffic. I was contemplating skipping my workout, but was loaded with carbs so I thought I should put them to good use.

Bodyweight pre-gym - 78kg/171lbs

Training - Full body power

Squat - 130kg x 1 (post-activation-potentiation) 115kg x 5, 5
Stiff leg deadlift - 140kg x 4, 135kg x 5, 130kg x 5
Dips - Bodyweight + 32.5kg x 6, 5
Chin up - Bodyweight + 12.5kg x 5, + 10kg x 5 (grip slipped on both sets)
Dumbbell Incline Bench - 36kg x 5, 34kg x 6
Barbell bent over row - 105kg x 5, 102.5kg x 6
Behind the neck press - 57.5kg x 3, 55kg x 5
Wide grip pull down - 87kg x 4, 85kg x 6
Dumbbell lateral - 16kg x 6, 6 (better technique, less momentum swing)
Barbell curl - 47.5kg x 3, 45kg x 6

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (Pre-workout)
Banana 80g
Protein - 0.5g
Carbohydrates - 17g
Fat - 0g
Calories - 70

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4
Tuna 190g
Protein - 45.5g
Carbohydrates - 0g
Fat - 13.5g
Calories - 306

White potatoes steamed 500g
Protein - 11g
Carbohydrates - 65g
Fat - 0g
Calories - 295

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 198g
Carbohydrates - 320g
Fat - 35g
Calories - 2400
Training was brutal, really fatigued about halfway through. Long hours at work & long driving times aren't a good mix for heavy gym sessions. Have an early start today (6:30) so I don't have time to type it all out, but I have some news, general thoughts and plans moving forward.

Thanks for reading.

bro nice on this one. i like the macros.@S187 keep pumping the red meat that makes the man

 

[2Thick]

08/09/25 Log

Well, yesterday didn't go as planned. Started work at 7am, didn't end up finishing until 4:30pm ("Should just be half a day" HA). Killer drive to the gym too with 50 minutes of traffic. I was contemplating skipping my workout, but was loaded with carbs so I thought I should put them to good use.

Bodyweight pre-gym - 78kg/171lbs

Training - Full body power

Squat - 130kg x 1 (post-activation-potentiation) 115kg x 5, 5
Stiff leg deadlift - 140kg x 4, 135kg x 5, 130kg x 5
Dips - Bodyweight + 32.5kg x 6, 5
Chin up - Bodyweight + 12.5kg x 5, + 10kg x 5 (grip slipped on both sets)
Dumbbell Incline Bench - 36kg x 5, 34kg x 6
Barbell bent over row - 105kg x 5, 102.5kg x 6
Behind the neck press - 57.5kg x 3, 55kg x 5
Wide grip pull down - 87kg x 4, 85kg x 6
Dumbbell lateral - 16kg x 6, 6 (better technique, less momentum swing)
Barbell curl - 47.5kg x 3, 45kg x 6

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (Pre-workout)
Banana 80g
Protein - 0.5g
Carbohydrates - 17g
Fat - 0g
Calories - 70

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4
Tuna 190g
Protein - 45.5g
Carbohydrates - 0g
Fat - 13.5g
Calories - 306

White potatoes steamed 500g
Protein - 11g
Carbohydrates - 65g
Fat - 0g
Calories - 295

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 198g
Carbohydrates - 320g
Fat - 35g
Calories - 2400
Training was brutal, really fatigued about halfway through. Long hours at work & long driving times aren't a good mix for heavy gym sessions. Have an early start today (6:30) so I don't have time to type it all out, but I have some news, general thoughts and plans moving forward.

Thanks for reading.

those workouts that you don't feel like going to are sometimes the best ones @S187 you can end up really kicking ass with them. so keep it up!

 

[S187]

some days you can't plan things the way you want. but never skip a workout! you will set a bad precedent @S187

It seems the more planning you do, the more haywire things go lol. I think I'm pretty dialled in discipline & consistency wise, so missing workouts shouldn't be on the cards unless a family commitment comes up.

bro nice on this one. i like the macros.@S187 keep pumping the red meat that makes the man

Yeah bro, definitely need to keep the beef in. Fat cals get too high though if I eat it everyday.

those workouts that you don't feel like going to are sometimes the best ones @S187 you can end up really kicking ass with them. so keep it up!

Yes mate definitely, agree 100% with you. Some days I've felt like absolute ass, and set multiple PR's in those sessions.

 

[ROIDDERS]

08/09/25 Log

Well, yesterday didn't go as planned. Started work at 7am, didn't end up finishing until 4:30pm ("Should just be half a day" HA). Killer drive to the gym too with 50 minutes of traffic. I was contemplating skipping my workout, but was loaded with carbs so I thought I should put them to good use.

Bodyweight pre-gym - 78kg/171lbs

Training - Full body power

Squat - 130kg x 1 (post-activation-potentiation) 115kg x 5, 5
Stiff leg deadlift - 140kg x 4, 135kg x 5, 130kg x 5
Dips - Bodyweight + 32.5kg x 6, 5
Chin up - Bodyweight + 12.5kg x 5, + 10kg x 5 (grip slipped on both sets)
Dumbbell Incline Bench - 36kg x 5, 34kg x 6
Barbell bent over row - 105kg x 5, 102.5kg x 6
Behind the neck press - 57.5kg x 3, 55kg x 5
Wide grip pull down - 87kg x 4, 85kg x 6
Dumbbell lateral - 16kg x 6, 6 (better technique, less momentum swing)
Barbell curl - 47.5kg x 3, 45kg x 6

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (Pre-workout)
Banana 80g
Protein - 0.5g
Carbohydrates - 17g
Fat - 0g
Calories - 70

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4
Tuna 190g
Protein - 45.5g
Carbohydrates - 0g
Fat - 13.5g
Calories - 306

White potatoes steamed 500g
Protein - 11g
Carbohydrates - 65g
Fat - 0g
Calories - 295

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 198g
Carbohydrates - 320g
Fat - 35g
Calories - 2400
Training was brutal, really fatigued about halfway through. Long hours at work & long driving times aren't a good mix for heavy gym sessions. Have an early start today (6:30) so I don't have time to type it all out, but I have some news, general thoughts and plans moving forward.

Thanks for reading.

@S187 the food looks good if you ask me. i like it. and i love the meals you put together too

 

[S187]

09/09/25 Log

Training - None

Nutrition

Meal 1
Sardines 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Egg whites 500g/equivalent of 16
Protein - 56g
Carbohydrates - 2g
Fat - 0g
Calories - 235

Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Avocado 125g
Protein - 2.5g
Carbohydrates - 2.5g
Fat 19g
Calories -209

Meal 3
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Almond nut butter 30g
Protein - 9g
Carbohydrates - 2g
Fat - 16g
Calories - 188

Totals
Protein - 173g
Carbohydrates - 180g
Fat - 64g
Calories - 1988

Bit of a "meh" day for food, just ate based on hunger. Not sure how work will turn out today, but the plan is to do a back/pull workout as my shoulders are still beat up from the power workout.

Scheduling/routine wise I'm thinking:

A. Pull, Push, Legs, Rest, Pull, Push, Legs, Rest
B. Pull, Push, Legs, Rest, Upper, Lower, Rest
C. Pull, Push, Legs, Rest, Full Body, Rest, Rest
D. Full body pull (Hamstrings, back, biceps), Full body push (Quads, chest, shoulders, triceps), Rest, FB Pull, FB Push, Rest, Rest

Does any setup look better or worse than the other? As long as I can hit a muscle group once every 4-5 days/twice per 8 days I'll be happy.

 

[S187]

@S187 the food looks good if you ask me. i like it. and i love the meals you put together too

Thanks big man. I use a little too much whey if you ask me (convenience) but working on trying to eat more solid food each meal.

 

[ceo]

08/09/25 Log

Well, yesterday didn't go as planned. Started work at 7am, didn't end up finishing until 4:30pm ("Should just be half a day" HA). Killer drive to the gym too with 50 minutes of traffic. I was contemplating skipping my workout, but was loaded with carbs so I thought I should put them to good use.

Bodyweight pre-gym - 78kg/171lbs

Training - Full body power

Squat - 130kg x 1 (post-activation-potentiation) 115kg x 5, 5
Stiff leg deadlift - 140kg x 4, 135kg x 5, 130kg x 5
Dips - Bodyweight + 32.5kg x 6, 5
Chin up - Bodyweight + 12.5kg x 5, + 10kg x 5 (grip slipped on both sets)
Dumbbell Incline Bench - 36kg x 5, 34kg x 6
Barbell bent over row - 105kg x 5, 102.5kg x 6
Behind the neck press - 57.5kg x 3, 55kg x 5
Wide grip pull down - 87kg x 4, 85kg x 6
Dumbbell lateral - 16kg x 6, 6 (better technique, less momentum swing)
Barbell curl - 47.5kg x 3, 45kg x 6

Nutrition

Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150

Meal 2 (Pre-workout)
Banana 80g
Protein - 0.5g
Carbohydrates - 17g
Fat - 0g
Calories - 70

Haribo gummi candy 30g
Protein - 1.5g
Carbohydrates - 25.5g
Fat - 0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 (Post-workout)
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4
Tuna 190g
Protein - 45.5g
Carbohydrates - 0g
Fat - 13.5g
Calories - 306

White potatoes steamed 500g
Protein - 11g
Carbohydrates - 65g
Fat - 0g
Calories - 295

Meal 5
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750

Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113

Totals
Protein - 198g
Carbohydrates - 320g
Fat - 35g
Calories - 2400
Training was brutal, really fatigued about halfway through. Long hours at work & long driving times aren't a good mix for heavy gym sessions. Have an early start today (6:30) so I don't have time to type it all out, but I have some news, general thoughts and plans moving forward.

Thanks for reading.

@S187 bros be careful with lactose free milk. that stuff usually got a lot of sugar in it. i would switch to raw coconut milk if you want something more healthy