Approved Log My Pre-Cycle Training and Diet Log

[ldubs]

Solid update bro
Prednisolone such a harsh compound but it has its place. As for the weights right now, aim for maintenance rather then increase while your gut and everything is still recovering. When you healthy enough then push it hard again.

And how good is the single arm reverse pec deck fly.. hits different huh haha such a significant more stretch and range of motion

Appreciate it bro! You're right with the maintenance, can be a little more frustrating but I'll keep that as the goal since main thing is just recovery.
That rear delt fly is NUTS! Love the cables as well gonna be good to be able to alternate between the two depending on whats free

 

[2Thick]

Good shout brother, I'll keep it to rest days for now and then potentially give it a go on training days when I don't need to worry about medication with it

That's a good strategy, man. Keep it up.

 

[LevButlerov]

Yessir! What do you mean mod volume bro!?

get more training in if you can as you feel better

 

[LevButlerov]

05/11/25 - Fast & Rest
Solid 8hrs of sleep but still felt pretty under the weather in the morning, think its the hayfever with the Perth season change or else I've managed to catch a cold as well lol. Had half a banana in the morning, took my prednisolone and then straight into a 24h fast. Initially was gonna do some cardio today as well but with whatevers going on (hayfever or cold) wasn't feeling the best, so bitched out of that .I'll do some tomorrow if all is good again post-training, planning to keep volume lower once again.

Fast has gone pretty well just drinking tea & water, should end the day with 3L water and 3 cups of tea. Feeling the hunger kick in now a few hours before bed but will be fine, overall feeling good besides the hunger and very keen for a feed in the morning and hopefully get into training.

Not much else to log for today, gut generally improving though and I'm enjoying the fasting, good test of discipline as well.

Good rest day logged and solid 24h fast discipline. @ldubs

8h sleep will help recovery so just hit light cardio tomorrow once you’re feeling better.

 

[ballin2504]

2/11/25 - Recovery/Rest Day

Better day today, felt improvements last night also so I resumed DSIP and had one of the best sleeps I've had in the last few weeks. I slept for 8 hours 20 mins roughly, no wakeups in the night, and sleep quality felt really damn good. This was a breath of fresh air especially with the flare-up ruining my sleep recently.

No training today, I decided instead that I'll resume tomorrow with my typical split (chest monday) and keep today to just one last day of recovery. I returned to tracking macros and food, I didn't really try any new foods today but in the coming days I'd like to re-try bananas and kiwis as they're some of my favourite and go to fruit options and it feels weird not eating them

Breakfast:
5 scrambled eggs + tuna (48.7g protein, 492 cals)

Lunch:
lean mince beef (220g) + a light snack bar (60.6g protein, 476 cals)

Snacks:
chicken breast (150g) (44.7g protein, 214 cals)
2x rice cakes + honey (didnt measure honey but approx 15-20g) (108 cals)

Dinner:
lean mince beef (130g) + sweet potato (165g) (31.7g protein, 350 cals)

Total macros: 1641cals, 187g protein, 62g carb, 69g fat

Still a very low intake but it matches my appetite given the digestive issues and I think the lower food volume is likely beneficial at the moment during the flare-up & recovery. I did try some low calorie bbq sauce with lunch, and felt no repercussions. For this reason I also had some with the snack meal and dinner.

Started listening to a Dave O'Brien podcast as well and looked into some of his stuff (thanks @willipede) and found some stuff which interested me. Particularly in terms of reducing oxidative stress throughout the body, and also he seems to rate curcumin and I'm intrigued by the potential anti-inflammatory properties curcumin shows. Do need to dive deeper into his stuff but I am thinking of trying curcumin, and doing more to counter-act oxidative stress. One measure I've taken so far is quitting alcohol (albeit only a month a go but I wasn't the most frequent drinker), I think reintegrating cardio for me would be a decent measure, as well as generally upping antioxidants in the diet. I believe fasting also helps with this premise (?) so keeping that as something I do frequently could be a good shout! Will also be grabbing the psyllium husk tomorrow from the shops to give that a go.


and in terms of this! I'll eat my breakfast tomorrow, take my medication and jump back into a 24HR fast. Doing them this frequently is gonna take some getting used to since I used to never fast . Just to confirm as well Lev, did you mean you'd switch the 2x 24h fasts with 1x 36h fast per week right now? Don't think I'd be able to at the moment considering medication timing but I think I may have misunderstood ya

@idubs great update man. Keep it up

 

[ldubs]

6/11/25 - Chest

Good sleep and woke up with the gut feeling great as well. Just under 8hrs of sleep, felt pretty energised and ready for training and the first meal to break the fast felt really good. Had 100mg caffeine pre-workout with the meal and then hit the gym. Actually made some minor progression (at least compared to last session) which was good to see as it indicates a little bounce back again which is pleasing. Since I was feeling a lot better as well I did up the volume slightly per exercise though I initially wanted to just do 2 sets for everything besides bench - though main focus was still reconditioning aiming for 10-12 reps.

Post-training also played some basketball for 30M for cardio, will probably do the same again and try get it in more consistently as its enjoyable. Stuck to foods I tolerated well, started reincorporating banana since it's been well-tolerated with the gut which helps return to my usual pre-workout meal. Haven't yet got my hands on some cream of rice though. Focused on reducing fats a bit today as advised. In terms of fats, I have some salmon I still need to cook up soon but also got my hands on some leaner fish & more chicken so will be working to decline.

Training:
Bench Press (barbell):
70kg x 11 reps, 70kg x 11 reps, 70kg x 8 reps
*Dropped off on last set due to fatigue, thought I'd have the 10 in me since I had 1RIR in the last set haha

Incline Chest Press (Machine):
90kg x 8 reps, 90kg x 8 reps
* Wasn't a big fan of this machine felt uncomfortable but smith unavailable

Tricep Dips (weighted):
10kg x 12 reps, 20kg x 8 reps,10kg x 10 reps
*went for the 20kg since 10kg moved real easy, didn't get the 10 reps so dropped back.

Tricep Pushdowns:
29.5kg x 10 reps, 29.5kg x 9 reps, 29.5kg x 9 reps

Lateral Raises (Cables, each side):
7kg x 10 reps, 7kg x 9 reps, 4.5kg x 10 reps

1834 CALS 167P 170C 58F
Breakfast/Pre-Workout: 641CALS 33.6P, 78.7C, 25.6F
5 scrambled eggs, 3 rice cakes + honey + banana

Lunch: 668CALS 76.6P 42.8C 21.5F
Chicken Breast (70g) + sweet potato (115g)
Lean beef mince (230g) + sweet potato (115g)

Dinner: 418CALS 54.5P 31.5C 8F
Porterhouse steak (170g) + sweet potato (175g)

Snacks: 106CAL 2.3P 17.3C 2.8F
3x sour cream rice cakes

 

[ldubs]

Good rest day logged and solid 24h fast discipline. @ldubs

8h sleep will help recovery so just hit light cardio tomorrow once you’re feeling better.

Starting the cardio bunny arc

@idubs great update man. Keep it up

thank you brother, had a look through your log, hope all is doing well with the back my man

 

[LevButlerov]

Starting the cardio bunny arc

cardio bunny max

 

[ldubs]

7/11/25
Decent sleep, on the shorter end of the 7HR range but woke up feeling refreshed and energised which was good. Shorter sleep was my fault anyway as I was working at home late and had an earlier morning. Gut today felt really damn good, appetite definitely kicked up a bit, and the training felt really good as well. I also reduced prednisolone dosage to 25mg which I'm set to be on for the week which should hopefully reduce some water, and help with a less erratic appetite & sleep - expecting more results as dosage decreases more though. Had psyllium husk for the third or fourth day, no side effects so will probably keep it permanently as a supp.
Did a lot of cardio today which was probably tied to an appetite increase, not necessarily bad but I did jump the cals up a decent bit unintentionally - goal is still to stay lean and work around maintenance until my holiday so I'll aim to reduce slightly tomorrow and just slowly work the cals up and monitor physique until I leave

Training (Back Day):
Workout was structured differently in terms of back exercises but wasn't a big issue in my opinion, just changed since I was working with mates. Felt prime in terms of energy, most things moved well too.

T Bar Row
70kg x 8 reps
60kg x 11 reps
70kg x 8 reps
(gym dad got me to retry 70 for third set but form wasn't the best so I dropped to 60kg for second set haha! third one moved okay)

Iso-Low Row (Single Arm):
50kg x 8 reps each side, poor form but wasn't sure what weight to expect so dropped.
40kg x 12 reps each side
40kg x 11 reps each side

Pull-Up (Bodyweight):
10 reps
10 reps

Rear Delt Reverse Fly (Pec Dec, Single Arm):
52kg x 12 reps
59kg x 11 reps

Bicep Curl (EZ Bar Standing)
30kg x 14 reps
30kg x 13 reps
30kg x 11 reps

Also played basketball for 2HR post-training as cardio, not super intense the whole time but still solid movement which felt really good, and probably kicked up my appetite today.
------------
Nutrition:
2462CAL 208P 249C 73F

Breakfast / Pre-Workout: 546CAL 22.2P 87.9C 16F
100mg caffeine (been tolerating well so thought why not) with all morning supps (gut repair, fish oil, b complex, vit d+k2, glutamine, psyllium, creatine, zinc, glutathione)
3 scrambled eggs, 3 rice cakes with banana + honey, 1 kiwi

Lunch: 630CAL 35.9P 50.2C 30.7F
Basmati Rice (116g) with 1 egg + Salmon (120g)
3x flavoured rice cakes

Dinner: 730CAL 107.7P 36.8C 21.3F
Porterhouse Steak (2x, 320g total), 130g Basmati Rice, 1x egg

Snacks: 506CAL 42.3P 74.5C 4.8F
Greek Yogurt + Honey + Frozen Mixed Berries
3x plain rice cakes + honey
3x flavoured rice cakes
Protein Shakes

Reintegrated mixed berries since they taste good and have antioxidants, tolerated well. Also tried a protein shake as my protein was low in the afternoon, tolerated it well but not generally a fan of using it just wanted to get my protein up (which dinner would have done anyway lol!) High fat but not as proportionally high as last few days, will cut out the eggs out of lunch + dinner. Not sure why I ate so much rice cakes but honestly the high carbs felt really damn good.

 

[ldubs]

just to keep things real as well got hungry before bed, snacked on some cold sliced meats. Not ideal since processed and not sure of the macros, won’t happen again but appetite today has been abnormal

 

[LevButlerov]

7/11/25
Decent sleep, on the shorter end of the 7HR range but woke up feeling refreshed and energised which was good. Shorter sleep was my fault anyway as I was working at home late and had an earlier morning. Gut today felt really damn good, appetite definitely kicked up a bit, and the training felt really good as well. I also reduced prednisolone dosage to 25mg which I'm set to be on for the week which should hopefully reduce some water, and help with a less erratic appetite & sleep - expecting more results as dosage decreases more though. Had psyllium husk for the third or fourth day, no side effects so will probably keep it permanently as a supp.
Did a lot of cardio today which was probably tied to an appetite increase, not necessarily bad but I did jump the cals up a decent bit unintentionally - goal is still to stay lean and work around maintenance until my holiday so I'll aim to reduce slightly tomorrow and just slowly work the cals up and monitor physique until I leave

Training (Back Day):
Workout was structured differently in terms of back exercises but wasn't a big issue in my opinion, just changed since I was working with mates. Felt prime in terms of energy, most things moved well too.

T Bar Row
70kg x 8 reps
60kg x 11 reps
70kg x 8 reps
(gym dad got me to retry 70 for third set but form wasn't the best so I dropped to 60kg for second set haha! third one moved okay)

Iso-Low Row (Single Arm):
50kg x 8 reps each side, poor form but wasn't sure what weight to expect so dropped.
40kg x 12 reps each side
40kg x 11 reps each side

Pull-Up (Bodyweight):
10 reps
10 reps

Rear Delt Reverse Fly (Pec Dec, Single Arm):
52kg x 12 reps
59kg x 11 reps

Bicep Curl (EZ Bar Standing)
30kg x 14 reps
30kg x 13 reps
30kg x 11 reps

Also played basketball for 2HR post-training as cardio, not super intense the whole time but still solid movement which felt really good, and probably kicked up my appetite today.
------------
Nutrition:
2462CAL 208P 249C 73F

Breakfast / Pre-Workout: 546CAL 22.2P 87.9C 16F
100mg caffeine (been tolerating well so thought why not) with all morning supps (gut repair, fish oil, b complex, vit d+k2, glutamine, psyllium, creatine, zinc, glutathione)
3 scrambled eggs, 3 rice cakes with banana + honey, 1 kiwi

Lunch: 630CAL 35.9P 50.2C 30.7F
Basmati Rice (116g) with 1 egg + Salmon (120g)
3x flavoured rice cakes

Dinner: 730CAL 107.7P 36.8C 21.3F
Porterhouse Steak (2x, 320g total), 130g Basmati Rice, 1x egg

Snacks: 506CAL 42.3P 74.5C 4.8F
Greek Yogurt + Honey + Frozen Mixed Berries
3x plain rice cakes + honey
3x flavoured rice cakes
Protein Shakes

Reintegrated mixed berries since they taste good and have antioxidants, tolerated well. Also tried a protein shake as my protein was low in the afternoon, tolerated it well but not generally a fan of using it just wanted to get my protein up (which dinner would have done anyway lol!) High fat but not as proportionally high as last few days, will cut out the eggs out of lunch + dinner. Not sure why I ate so much rice cakes but honestly the high carbs felt really damn good.

just to keep things real as well got hungry before bed, snacked on some cold sliced meats. Not ideal since processed and not sure of the macros, won’t happen again but appetite today has been abnormal

Good back day, rows and pull ups both strong
Basketball after training was a good call, adds cardio!
I like the berries you keep hitting them until you feel they mix with digestion.

 

[stevesmi]

7/11/25
Decent sleep, on the shorter end of the 7HR range but woke up feeling refreshed and energised which was good. Shorter sleep was my fault anyway as I was working at home late and had an earlier morning. Gut today felt really damn good, appetite definitely kicked up a bit, and the training felt really good as well. I also reduced prednisolone dosage to 25mg which I'm set to be on for the week which should hopefully reduce some water, and help with a less erratic appetite & sleep - expecting more results as dosage decreases more though. Had psyllium husk for the third or fourth day, no side effects so will probably keep it permanently as a supp.
Did a lot of cardio today which was probably tied to an appetite increase, not necessarily bad but I did jump the cals up a decent bit unintentionally - goal is still to stay lean and work around maintenance until my holiday so I'll aim to reduce slightly tomorrow and just slowly work the cals up and monitor physique until I leave

Training (Back Day):
Workout was structured differently in terms of back exercises but wasn't a big issue in my opinion, just changed since I was working with mates. Felt prime in terms of energy, most things moved well too.

T Bar Row
70kg x 8 reps
60kg x 11 reps
70kg x 8 reps
(gym dad got me to retry 70 for third set but form wasn't the best so I dropped to 60kg for second set haha! third one moved okay)

Iso-Low Row (Single Arm):
50kg x 8 reps each side, poor form but wasn't sure what weight to expect so dropped.
40kg x 12 reps each side
40kg x 11 reps each side

Pull-Up (Bodyweight):
10 reps
10 reps

Rear Delt Reverse Fly (Pec Dec, Single Arm):
52kg x 12 reps
59kg x 11 reps

Bicep Curl (EZ Bar Standing)
30kg x 14 reps
30kg x 13 reps
30kg x 11 reps

Also played basketball for 2HR post-training as cardio, not super intense the whole time but still solid movement which felt really good, and probably kicked up my appetite today.
------------
Nutrition:
2462CAL 208P 249C 73F

Breakfast / Pre-Workout: 546CAL 22.2P 87.9C 16F
100mg caffeine (been tolerating well so thought why not) with all morning supps (gut repair, fish oil, b complex, vit d+k2, glutamine, psyllium, creatine, zinc, glutathione)
3 scrambled eggs, 3 rice cakes with banana + honey, 1 kiwi

Lunch: 630CAL 35.9P 50.2C 30.7F
Basmati Rice (116g) with 1 egg + Salmon (120g)
3x flavoured rice cakes

Dinner: 730CAL 107.7P 36.8C 21.3F
Porterhouse Steak (2x, 320g total), 130g Basmati Rice, 1x egg

Snacks: 506CAL 42.3P 74.5C 4.8F
Greek Yogurt + Honey + Frozen Mixed Berries
3x plain rice cakes + honey
3x flavoured rice cakes
Protein Shakes

Reintegrated mixed berries since they taste good and have antioxidants, tolerated well. Also tried a protein shake as my protein was low in the afternoon, tolerated it well but not generally a fan of using it just wanted to get my protein up (which dinner would have done anyway lol!) High fat but not as proportionally high as last few days, will cut out the eggs out of lunch + dinner. Not sure why I ate so much rice cakes but honestly the high carbs felt really damn good.

@ldubs good work on the food selection. porterhouse steak is a good one. my favorite steak of all!

 

[2Thick]

7/11/25
Decent sleep, on the shorter end of the 7HR range but woke up feeling refreshed and energised which was good. Shorter sleep was my fault anyway as I was working at home late and had an earlier morning. Gut today felt really damn good, appetite definitely kicked up a bit, and the training felt really good as well. I also reduced prednisolone dosage to 25mg which I'm set to be on for the week which should hopefully reduce some water, and help with a less erratic appetite & sleep - expecting more results as dosage decreases more though. Had psyllium husk for the third or fourth day, no side effects so will probably keep it permanently as a supp.
Did a lot of cardio today which was probably tied to an appetite increase, not necessarily bad but I did jump the cals up a decent bit unintentionally - goal is still to stay lean and work around maintenance until my holiday so I'll aim to reduce slightly tomorrow and just slowly work the cals up and monitor physique until I leave

Training (Back Day):
Workout was structured differently in terms of back exercises but wasn't a big issue in my opinion, just changed since I was working with mates. Felt prime in terms of energy, most things moved well too.

T Bar Row
70kg x 8 reps
60kg x 11 reps
70kg x 8 reps
(gym dad got me to retry 70 for third set but form wasn't the best so I dropped to 60kg for second set haha! third one moved okay)

Iso-Low Row (Single Arm):
50kg x 8 reps each side, poor form but wasn't sure what weight to expect so dropped.
40kg x 12 reps each side
40kg x 11 reps each side

Pull-Up (Bodyweight):
10 reps
10 reps

Rear Delt Reverse Fly (Pec Dec, Single Arm):
52kg x 12 reps
59kg x 11 reps

Bicep Curl (EZ Bar Standing)
30kg x 14 reps
30kg x 13 reps
30kg x 11 reps

Also played basketball for 2HR post-training as cardio, not super intense the whole time but still solid movement which felt really good, and probably kicked up my appetite today.
------------
Nutrition:
2462CAL 208P 249C 73F

Breakfast / Pre-Workout: 546CAL 22.2P 87.9C 16F
100mg caffeine (been tolerating well so thought why not) with all morning supps (gut repair, fish oil, b complex, vit d+k2, glutamine, psyllium, creatine, zinc, glutathione)
3 scrambled eggs, 3 rice cakes with banana + honey, 1 kiwi

Lunch: 630CAL 35.9P 50.2C 30.7F
Basmati Rice (116g) with 1 egg + Salmon (120g)
3x flavoured rice cakes

Dinner: 730CAL 107.7P 36.8C 21.3F
Porterhouse Steak (2x, 320g total), 130g Basmati Rice, 1x egg

Snacks: 506CAL 42.3P 74.5C 4.8F
Greek Yogurt + Honey + Frozen Mixed Berries
3x plain rice cakes + honey
3x flavoured rice cakes
Protein Shakes

Reintegrated mixed berries since they taste good and have antioxidants, tolerated well. Also tried a protein shake as my protein was low in the afternoon, tolerated it well but not generally a fan of using it just wanted to get my protein up (which dinner would have done anyway lol!) High fat but not as proportionally high as last few days, will cut out the eggs out of lunch + dinner. Not sure why I ate so much rice cakes but honestly the high carbs felt really damn good.

Keep up good work, boss. The different exercises you're doing look fantastic. That's a great back training session and great for your arms too. @ldubs

 

[Ulter]

just to keep things real as well got hungry before bed, snacked on some cold sliced meats. Not ideal since processed and not sure of the macros, won’t happen again but appetite today has been abnormal

Process cold cuts is some of the worst things because they add nitrates and other crap to it. @ldubs There are some health food stores that sell higher quality that are not processed, so look for that. But it only lasts a couple of days in your fridge.

 

[ROIDDERS]

7/11/25
Decent sleep, on the shorter end of the 7HR range but woke up feeling refreshed and energised which was good. Shorter sleep was my fault anyway as I was working at home late and had an earlier morning. Gut today felt really damn good, appetite definitely kicked up a bit, and the training felt really good as well. I also reduced prednisolone dosage to 25mg which I'm set to be on for the week which should hopefully reduce some water, and help with a less erratic appetite & sleep - expecting more results as dosage decreases more though. Had psyllium husk for the third or fourth day, no side effects so will probably keep it permanently as a supp.
Did a lot of cardio today which was probably tied to an appetite increase, not necessarily bad but I did jump the cals up a decent bit unintentionally - goal is still to stay lean and work around maintenance until my holiday so I'll aim to reduce slightly tomorrow and just slowly work the cals up and monitor physique until I leave

Training (Back Day):
Workout was structured differently in terms of back exercises but wasn't a big issue in my opinion, just changed since I was working with mates. Felt prime in terms of energy, most things moved well too.

T Bar Row
70kg x 8 reps
60kg x 11 reps
70kg x 8 reps
(gym dad got me to retry 70 for third set but form wasn't the best so I dropped to 60kg for second set haha! third one moved okay)

Iso-Low Row (Single Arm):
50kg x 8 reps each side, poor form but wasn't sure what weight to expect so dropped.
40kg x 12 reps each side
40kg x 11 reps each side

Pull-Up (Bodyweight):
10 reps
10 reps

Rear Delt Reverse Fly (Pec Dec, Single Arm):
52kg x 12 reps
59kg x 11 reps

Bicep Curl (EZ Bar Standing)
30kg x 14 reps
30kg x 13 reps
30kg x 11 reps

Also played basketball for 2HR post-training as cardio, not super intense the whole time but still solid movement which felt really good, and probably kicked up my appetite today.
------------
Nutrition:
2462CAL 208P 249C 73F

Breakfast / Pre-Workout: 546CAL 22.2P 87.9C 16F
100mg caffeine (been tolerating well so thought why not) with all morning supps (gut repair, fish oil, b complex, vit d+k2, glutamine, psyllium, creatine, zinc, glutathione)
3 scrambled eggs, 3 rice cakes with banana + honey, 1 kiwi

Lunch: 630CAL 35.9P 50.2C 30.7F
Basmati Rice (116g) with 1 egg + Salmon (120g)
3x flavoured rice cakes

Dinner: 730CAL 107.7P 36.8C 21.3F
Porterhouse Steak (2x, 320g total), 130g Basmati Rice, 1x egg

Snacks: 506CAL 42.3P 74.5C 4.8F
Greek Yogurt + Honey + Frozen Mixed Berries
3x plain rice cakes + honey
3x flavoured rice cakes
Protein Shakes

Reintegrated mixed berries since they taste good and have antioxidants, tolerated well. Also tried a protein shake as my protein was low in the afternoon, tolerated it well but not generally a fan of using it just wanted to get my protein up (which dinner would have done anyway lol!) High fat but not as proportionally high as last few days, will cut out the eggs out of lunch + dinner. Not sure why I ate so much rice cakes but honestly the high carbs felt really damn good.

@ldubs good job man. I really like the basketball for 2 hours. The fun thing about doing that is you don't even know you're doing it. You just get in a workout and have a good time.

 

[ceo]

just to keep things real as well got hungry before bed, snacked on some cold sliced meats. Not ideal since processed and not sure of the macros, won’t happen again but appetite today has been abnormal

Bros is good to food prep. That's going to be very important. If you food prep then you're always going to have food. @ldubs

 

[Mobster]

On the sleep:

I HAVE worked my ass off in the past doing what needed to be done at the time. But now I'm a bitch for 'stopping at this time and getting my rest'. I also, like @stevesmi grab a nap if need be.

If we do NOT get enough rest all we're doing is holding ourselves back.

 

[ldubs]

Good back day, rows and pull ups both strong
Basketball after training was a good call, adds cardio!
I like the berries you keep hitting them until you feel they mix with digestion.

Cheers Lev, definitely will keep the berries (had some today as well), going down fine with the stomach and super good snack

@ldubs good work on the food selection. porterhouse steak is a good one. my favorite steak of all!

Thanks brother!! My favourite as well, got heaps leftover the days after my fast will be heaven

Keep up good work, boss. The different exercises you're doing look fantastic. That's a great back training session and great for your arms too. @ldubs

Will do my man thanks a lot. Might add in a little bit more arm work at the end too as my conditioning comes back and keep the rest the same

 

[ldubs]

Process cold cuts is some of the worst things because they add nitrates and other crap to it. @ldubs There are some health food stores that sell higher quality that are not processed, so look for that. But it only lasts a couple of days in your fridge.

Oh damn I didnt even know about the other crap they add to it, I tend to avoid it just on the premise of it being processed. I don't ever really reach for cold cuts it was just there from family members and I felt like eating some bullshit haha but that's very worthwhile to know theres higher quality ones available if needed thank you

Bros is good to food prep. That's going to be very important. If you food prep then you're always going to have food. @ldubs

yessir, cause i been sick and at home pretty much all day I haven't prepped anything cause I've been eating less and could cook whenever but since I'm feeling good again this is a good reminder so I'll be getting back into it since I can go back to normal routine

@ldubs good job man. I really like the basketball for 2 hours. The fun thing about doing that is you don't even know you're doing it. You just get in a workout and have a good time.

thats the thing I love too, way more enjoyable and doesnt feel like cardio cause you're doing something else. I'm gonna make it more frequent in my routine cause I used to do lots of stairmaster/treadmill but got burnt out from that in comparison

On the sleep:

I HAVE worked my ass off in the past doing what needed to be done at the time. But now I'm a bitch for 'stopping at this time and getting my rest'. I also, like @stevesmi grab a nap if need be.

If we do NOT get enough rest all we're doing is holding ourselves back.

Yessir! I find I can't nap during the day but you're right in that rest should be the priority. Better to stop early and just resume the work the next day with quality sleep, so I'll remind myself this. Sleeps been steadily improving but I really wanna chase down that 8hr consistently

 

[ldubs]

08/11/25 - Leg Day

Pretty good sleep today, once again woke up pretty refreshed, approximately 7.5hrs and will resume tracking sleep metrics with the watch from now on. Had a leg day again, wasn't able to get my session in last week due to being sick so this is essentially my second leg day in a very long time so I put extra priority on reconditioning, low volume, and just getting used to movements. Felt pretty good even though I didn't push myself too hard, aimed for 10-12 reps to failure (or close to failure). I also did some light pilates post-workout for some different movements and mobility, and I gotta say that shit is pretty DAMN good - I have never done it before and was a bit sceptical . Coming into workout I did have some soreness from basketball yesterday but nothing severe.
Also threw in some lat raises whilst waiting for a machine since I love hitting shoulders.

Pretty happy with this day of eating as well, appetite was a lot less intense than yesterday but I enjoyed these meals and managed to reduce my fat intake a bit. Wasn't able to find any cream of rice at the store so dont have that as a substitute yet. Will be returning to a 24h fast tomorrow on my rest day and add in a little bit of cardio. I do think I might be eating a bit too much sugar, not sure what the RDI really is but I had around 74g today, could always reduce honey after breakfast but if someone has insight that'd be awesome. If I eat anything else tonight it will be either another egg or a small bowl of greek yoghurt but I feel pretty full after dinner so that's unlikely.

Training:
Hack Squat
67.6kg x 12
76.6kg x 10

Leg Extension
65kg x 10
65kg x 11
65kg x 11

Seated Leg Curl
43kg x 11
43kg x 10
43kg x 9

Hip Abduction & Adduction
31kg x 12 (both ab and ad)
31kg x 13 (both ab and ad)
31kg x 12 (both ab and ad)

Lateral Raise (DB)
12.5kg x 12
12.5kg x 12

Nutrition:
1884CAL 200P 160C 55F

Breakfast (Pre-Workout):
Banana + 15g Honey
4 Scrambled Eggs
Golden Kiwi
Powerade Zero for some electrolytes

Lunch:
180g Porterhouse steak + 70g tuna
150g mixed frozen berries + 25g honey

Dinner:
170g Porterhouse steak + 1 egg + 160g basmati rice

Snacks:
115g leftover chicken breast
Golden Kiwi

 

[ldubs]

Added in 2 eggs + 2 rice cakes to get me to 2066cals for the day.

 

[LevButlerov]

Cheers Lev, definitely will keep the berries (had some today as well), going down fine with the stomach and super good snack

awesome

 

[LevButlerov]

08/11/25 - Leg Day

Pretty good sleep today, once again woke up pretty refreshed, approximately 7.5hrs and will resume tracking sleep metrics with the watch from now on. Had a leg day again, wasn't able to get my session in last week due to being sick so this is essentially my second leg day in a very long time so I put extra priority on reconditioning, low volume, and just getting used to movements. Felt pretty good even though I didn't push myself too hard, aimed for 10-12 reps to failure (or close to failure). I also did some light pilates post-workout for some different movements and mobility, and I gotta say that shit is pretty DAMN good - I have never done it before and was a bit sceptical . Coming into workout I did have some soreness from basketball yesterday but nothing severe.
Also threw in some lat raises whilst waiting for a machine since I love hitting shoulders.

Pretty happy with this day of eating as well, appetite was a lot less intense than yesterday but I enjoyed these meals and managed to reduce my fat intake a bit. Wasn't able to find any cream of rice at the store so dont have that as a substitute yet. Will be returning to a 24h fast tomorrow on my rest day and add in a little bit of cardio. I do think I might be eating a bit too much sugar, not sure what the RDI really is but I had around 74g today, could always reduce honey after breakfast but if someone has insight that'd be awesome. If I eat anything else tonight it will be either another egg or a small bowl of greek yoghurt but I feel pretty full after dinner so that's unlikely.

Training:
Hack Squat
67.6kg x 12
76.6kg x 10

Leg Extension
65kg x 10
65kg x 11
65kg x 11

Seated Leg Curl
43kg x 11
43kg x 10
43kg x 9

Hip Abduction & Adduction
31kg x 12 (both ab and ad)
31kg x 13 (both ab and ad)
31kg x 12 (both ab and ad)

Lateral Raise (DB)
12.5kg x 12
12.5kg x 12

Nutrition:
1884CAL 200P 160C 55F

Breakfast (Pre-Workout):
Banana + 15g Honey
4 Scrambled Eggs
Golden Kiwi
Powerade Zero for some electrolytes

Lunch:
180g Porterhouse steak + 70g tuna
150g mixed frozen berries + 25g honey

Dinner:
170g Porterhouse steak + 1 egg + 160g basmati rice

Snacks:
115g leftover chicken breast
Golden Kiwi

Added in 2 eggs + 2 rice cakes to get me to 2066cals for the day.

Good leg day, smart move easing back in with 10-12 reps but careful training sore.

At 200g protein you're solid but need to get a bit higher if your digestion allows.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Pigsy]

Good leg day, smart move easing back in with 10-12 reps but careful training sore.

At 200g protein you're solid but need to get a bit higher if your digestion allows.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy

Slowly increase protein 20g a week build you way up to 250g

 

[ldubs]

Good leg day, smart move easing back in with 10-12 reps but careful training sore.

At 200g protein you're solid but need to get a bit higher if your digestion allows.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy

Slowly increase protein 20g a week build you way up to 250g

Sweet, thanks guys. Digestion definitely is tolerating everything fine at the moment so I’ll build it up as you’ve recommended @Pigsy

What makes you say 250g? I always thought it was just 2x bodyweight in kg so its surprising but I have no issues with bumping it up

 

[LevButlerov]

What makes you say 250g? I always thought it was just 2x bodyweight in kg so its surprising but I have no issues with bumping it up

if your digestion is fine with higher protein, eat more you'll grow more @ldubs

 

[ldubs]

if your digestion is fine with higher protein, eat more you'll grow more @ldubs

Ohhh ok perfect consider it done, thanks lads. Fasting for remainder of today and then tomorrow I’ll bump daily goal up to 220g for the week

 

[LevButlerov]

Ohhh ok perfect consider it done, thanks lads. Fasting for remainder of today and then tomorrow I’ll bump daily goal up to 220g for the week

lets do it
and remember muscle is made out of all protein @ldubs

 

[ldubs]

lets do it
and remember muscle is made out of all protein @ldubs

Yessir, that does make sense! was too focused on that 2g/kg bodyweight value but may as well eat more if digestion is good since its the building block

 

[waggat]

I like the look of your workouts mate. Not too crazy with the number of exercises. Solid setup for P/P/L.

Definitely agree with upping protein. When I first came on I thought I was doing ok at around 240-250. One of the first comments was to up it to 300. It's made a big difference hey. Losing fat and gaining strength still.

 

[SavantSpore]

Nice one bruv! Subscribed!

 

[ldubs]

I like the look of your workouts mate. Not too crazy with the number of exercises. Solid setup for P/P/L.

Definitely agree with upping protein. When I first came on I thought I was doing ok at around 240-250. One of the first comments was to up it to 300. It's made a big difference hey. Losing fat and gaining strength still.

Thanks brother! Keeping volume a bit lower at the moment as well since I'm reconditioning off of being sick but I'm enjoying it this way

I'll defo be upping the protein, evo fam knows what's up! 240-250 sounds like a lot to me as well which is crazy but I was just way off with what I was doing beforehand, appreciate you guys setting me on the right track

Nice one bruv! Subscribed!

Thank you bruz!! Crazy transformation on your end

 

[ldubs]

Update on today - initial plan was to have my morning meal with my prednisolone (eggs, banana, rice cakes) and jump into my 24H fast + some light cardio. Its my dads 60th though, was planning on staying fasted but family wants me to join in on the meal for celebration - looking like some barramundi or a steak. At a restaurant so nothing like a home-cooked meal unfortunately but I think I'll follow through with this for today, hit my 220g protein, and fast tomorrow instead since I don't eat out on any other occasion.
Been fasted for 6H already and half the day's gone so gonna be a squeeze to get these macros in but I'll try my best
Tomorrow's a training day but I'll get the morning meal in and then hit the fast I suppose.

 

[stevesmi]

Cheers Lev, definitely will keep the berries (had some today as well), going down fine with the stomach and super good snack



Thanks brother!! My favourite as well, got heaps leftover the days after my fast will be heaven



Will do my man thanks a lot. Might add in a little bit more arm work at the end too as my conditioning comes back and keep the rest the same

yeah for sure !

 

[Allupfromhere]

08/11/25 - Leg Day

Pretty good sleep today, once again woke up pretty refreshed, approximately 7.5hrs and will resume tracking sleep metrics with the watch from now on. Had a leg day again, wasn't able to get my session in last week due to being sick so this is essentially my second leg day in a very long time so I put extra priority on reconditioning, low volume, and just getting used to movements. Felt pretty good even though I didn't push myself too hard, aimed for 10-12 reps to failure (or close to failure). I also did some light pilates post-workout for some different movements and mobility, and I gotta say that shit is pretty DAMN good - I have never done it before and was a bit sceptical . Coming into workout I did have some soreness from basketball yesterday but nothing severe.
Also threw in some lat raises whilst waiting for a machine since I love hitting shoulders.

Pretty happy with this day of eating as well, appetite was a lot less intense than yesterday but I enjoyed these meals and managed to reduce my fat intake a bit. Wasn't able to find any cream of rice at the store so dont have that as a substitute yet. Will be returning to a 24h fast tomorrow on my rest day and add in a little bit of cardio. I do think I might be eating a bit too much sugar, not sure what the RDI really is but I had around 74g today, could always reduce honey after breakfast but if someone has insight that'd be awesome. If I eat anything else tonight it will be either another egg or a small bowl of greek yoghurt but I feel pretty full after dinner so that's unlikely.

Training:
Hack Squat
67.6kg x 12
76.6kg x 10

Leg Extension
65kg x 10
65kg x 11
65kg x 11

Seated Leg Curl
43kg x 11
43kg x 10
43kg x 9

Hip Abduction & Adduction
31kg x 12 (both ab and ad)
31kg x 13 (both ab and ad)
31kg x 12 (both ab and ad)

Lateral Raise (DB)
12.5kg x 12
12.5kg x 12

Nutrition:
1884CAL 200P 160C 55F

Breakfast (Pre-Workout):
Banana + 15g Honey
4 Scrambled Eggs
Golden Kiwi
Powerade Zero for some electrolytes

Lunch:
180g Porterhouse steak + 70g tuna
150g mixed frozen berries + 25g honey

Dinner:
170g Porterhouse steak + 1 egg + 160g basmati rice

Snacks:
115g leftover chicken breast
Golden Kiwi

Awesome work getting back into the leg sessions brother, know you had a bit going on the last week and a bit. Session was strong too!
Cream of rice though do you make it your self or by the supp store stuff?
Food is looking good brother let see you get to work again now your feeling better.
Keep prioritising good sleep to bro its super important

 

[Ulter]

Oh damn I didnt even know about the other crap they add to it, I tend to avoid it just on the premise of it being processed. I don't ever really reach for cold cuts it was just there from family members and I felt like eating some bullshit haha but that's very worthwhile to know theres higher quality ones available if needed thank you



yessir, cause i been sick and at home pretty much all day I haven't prepped anything cause I've been eating less and could cook whenever but since I'm feeling good again this is a good reminder so I'll be getting back into it since I can go back to normal routine


thats the thing I love too, way more enjoyable and doesnt feel like cardio cause you're doing something else. I'm gonna make it more frequent in my routine cause I used to do lots of stairmaster/treadmill but got burnt out from that in comparison



Yessir! I find I can't nap during the day but you're right in that rest should be the priority. Better to stop early and just resume the work the next day with quality sleep, so I'll remind myself this. Sleeps been steadily improving but I really wanna chase down that 8hr consistently

yeah what you should do is get your own meats and slice them. use salt and pepper to preserve them

 

[ceo]

Oh damn I didnt even know about the other crap they add to it, I tend to avoid it just on the premise of it being processed. I don't ever really reach for cold cuts it was just there from family members and I felt like eating some bullshit haha but that's very worthwhile to know theres higher quality ones available if needed thank you



yessir, cause i been sick and at home pretty much all day I haven't prepped anything cause I've been eating less and could cook whenever but since I'm feeling good again this is a good reminder so I'll be getting back into it since I can go back to normal routine


thats the thing I love too, way more enjoyable and doesnt feel like cardio cause you're doing something else. I'm gonna make it more frequent in my routine cause I used to do lots of stairmaster/treadmill but got burnt out from that in comparison



Yessir! I find I can't nap during the day but you're right in that rest should be the priority. Better to stop early and just resume the work the next day with quality sleep, so I'll remind myself this. Sleeps been steadily improving but I really wanna chase down that 8hr consistently

bros being sick sucks your wife don't cook?

 

[2Thick]

Cheers Lev, definitely will keep the berries (had some today as well), going down fine with the stomach and super good snack



Thanks brother!! My favourite as well, got heaps leftover the days after my fast will be heaven



Will do my man thanks a lot. Might add in a little bit more arm work at the end too as my conditioning comes back and keep the rest the same

yeah arms don't need to be really hit that much

 

[ROIDDERS]

Oh damn I didnt even know about the other crap they add to it, I tend to avoid it just on the premise of it being processed. I don't ever really reach for cold cuts it was just there from family members and I felt like eating some bullshit haha but that's very worthwhile to know theres higher quality ones available if needed thank you



yessir, cause i been sick and at home pretty much all day I haven't prepped anything cause I've been eating less and could cook whenever but since I'm feeling good again this is a good reminder so I'll be getting back into it since I can go back to normal routine


thats the thing I love too, way more enjoyable and doesnt feel like cardio cause you're doing something else. I'm gonna make it more frequent in my routine cause I used to do lots of stairmaster/treadmill but got burnt out from that in comparison



Yessir! I find I can't nap during the day but you're right in that rest should be the priority. Better to stop early and just resume the work the next day with quality sleep, so I'll remind myself this. Sleeps been steadily improving but I really wanna chase down that 8hr consistently

yeah cardio should be fun!

 

[ldubs]

Awesome work getting back into the leg sessions brother, know you had a bit going on the last week and a bit. Session was strong too!
Cream of rice though do you make it your self or by the supp store stuff?
Food is looking good brother let see you get to work again now your feeling better.
Keep prioritising good sleep to bro its super important

Appreciate it my man!
I've never actually had cream of rice I was just gonna buy the supp store stuff, no clue how to make it but if its not hefty I'm sure I can get it down haha. But yessir, will be keeping the food pretty dialed (except for today's dinner) and sleep only improving hopefully get those numbers back up

yeah what you should do is get your own meats and slice them. use salt and pepper to preserve them

that sounds cool as hell actually, im guessing it also takes a while cause the meat may need time to cure? but would be healthier and rewarding

 

[ldubs]

bros being sick sucks your wife don't cook?

I'm 21 bro no wife over here ahahahah
Sounds like a blessing getting those cooked meals though bro you living the life

yeah arms don't need to be really hit that much

ohh ok even easier i'll just keep it as is for now then on the pull day, always a sucker for adding in some extra delts on a push day though haha

 

[ldubs]

9/11/25

Pushed back the scheduled fast + rest day to tomorrow as it was my dad's 60th, and the family wanted to go out for dinner. Think I hit my protein goal which I've bumped up to 220g for this week, though I couldn't track macros perfectly as dinner was not homecooked so its more of an estimate. Tried my best to smash out a lot of protein at home as well though, and kept all meals clean besides the food at the restaurant - I don't eat out often but I'm aware it wasn't the best choice. Gut did tolerate the food pretty well except some mild bloating.
Trained after the dinner, replacing today's rest with Monday's push session. Session felt really good, strength still lacking a bit but the actual movements and exercises felt great. I did switch up a few exercises (replaced bench as I was at a different gym, this bench is not nice to unrack especially without a spot) and the order was a bit muddled again.
Sleep also was very good, resumed tracking sleep with the watch and still using @Wolfenstein 's DSIP, tracked a nice 7H 55M which is just a steadily improving trend for my sleep at the moment. Chasing down the consistent 8hrs Also will be replacing my GHK-Cu and BPC-157 with his KLOW which I'm keen for and should help benefit my gut.

Training:
Incline Bench Press (Smith machine)
Set 1: 55kg x 10
Set 2: 55kg x 8
Set 3: 52.5kg x 8

Seated Shoulder Press (Smith machine)
Set 1: 40kg x 8
Set 2: 35kg x 10
Set 3: 35kg x 9

Lateral Raise (Cable):
Set 1: 7.5kg x 9
Set 2: 5kg x 11 - superset with 5kg x 7 front raises
Set 3: 5kg x 11 - superset with 5kg x 7 front raises

Pec Deck
Set 1: 65kg x 10
Set 2: 65kg x 8

Tricep Pushdown:
Set 1: 30kg x 9
Set 2: 27.5kg x 8
Set 3: 27.5kg x 8

Tricep Dips Finisher (Bodyweight AMRAP):
Set 1: 10 reps
Set 2: 10 reps

Nutrition:
Total cals and macros are a bit of a mystery but I estimate around 2.7k cals. EXCLUDING dinner, I'm at 1422CAL, 140P, 160C, 29F

Breakfast:
4 scrambled eggs
1 banana
3 rice cakes
25g honey

Lunch:
Hoki Fish Fillets (220g)
Chicken breast (140g cooked weight)
100g basmati rice
500ml coconut water

Dinner (restaurant meal):
400g bone-in rib-eye steak
some wagyu carpaccio
portion of shared fries
bits and pieces of shared food from the fam

Post-Workout Snack:
300g natural light greek yoghurt
100g mixed berries
10g honey

 

[LevButlerov]

Yessir, that does make sense! was too focused on that 2g/kg bodyweight value but may as well eat more if digestion is good since its the building block

Protein is king but digestion in your case takes 1st place imo

 

[RoySimpson]

7/11/25
Decent sleep, on the shorter end of the 7HR range but woke up feeling refreshed and energised which was good. Shorter sleep was my fault anyway as I was working at home late and had an earlier morning. Gut today felt really damn good, appetite definitely kicked up a bit, and the training felt really good as well. I also reduced prednisolone dosage to 25mg which I'm set to be on for the week which should hopefully reduce some water, and help with a less erratic appetite & sleep - expecting more results as dosage decreases more though. Had psyllium husk for the third or fourth day, no side effects so will probably keep it permanently as a supp.
Did a lot of cardio today which was probably tied to an appetite increase, not necessarily bad but I did jump the cals up a decent bit unintentionally - goal is still to stay lean and work around maintenance until my holiday so I'll aim to reduce slightly tomorrow and just slowly work the cals up and monitor physique until I leave

Training (Back Day):
Workout was structured differently in terms of back exercises but wasn't a big issue in my opinion, just changed since I was working with mates. Felt prime in terms of energy, most things moved well too.

T Bar Row
70kg x 8 reps
60kg x 11 reps
70kg x 8 reps
(gym dad got me to retry 70 for third set but form wasn't the best so I dropped to 60kg for second set haha! third one moved okay)

Iso-Low Row (Single Arm):
50kg x 8 reps each side, poor form but wasn't sure what weight to expect so dropped.
40kg x 12 reps each side
40kg x 11 reps each side

Pull-Up (Bodyweight):
10 reps
10 reps

Rear Delt Reverse Fly (Pec Dec, Single Arm):
52kg x 12 reps
59kg x 11 reps

Bicep Curl (EZ Bar Standing)
30kg x 14 reps
30kg x 13 reps
30kg x 11 reps

Also played basketball for 2HR post-training as cardio, not super intense the whole time but still solid movement which felt really good, and probably kicked up my appetite today.
------------
Nutrition:
2462CAL 208P 249C 73F

Breakfast / Pre-Workout: 546CAL 22.2P 87.9C 16F
100mg caffeine (been tolerating well so thought why not) with all morning supps (gut repair, fish oil, b complex, vit d+k2, glutamine, psyllium, creatine, zinc, glutathione)
3 scrambled eggs, 3 rice cakes with banana + honey, 1 kiwi

Lunch: 630CAL 35.9P 50.2C 30.7F
Basmati Rice (116g) with 1 egg + Salmon (120g)
3x flavoured rice cakes

Dinner: 730CAL 107.7P 36.8C 21.3F
Porterhouse Steak (2x, 320g total), 130g Basmati Rice, 1x egg

Snacks: 506CAL 42.3P 74.5C 4.8F
Greek Yogurt + Honey + Frozen Mixed Berries
3x plain rice cakes + honey
3x flavoured rice cakes
Protein Shakes

Reintegrated mixed berries since they taste good and have antioxidants, tolerated well. Also tried a protein shake as my protein was low in the afternoon, tolerated it well but not generally a fan of using it just wanted to get my protein up (which dinner would have done anyway lol!) High fat but not as proportionally high as last few days, will cut out the eggs out of lunch + dinner. Not sure why I ate so much rice cakes but honestly the high carbs felt really damn good.

@ldubs solid workout and log right here! Keep it coming!

 

[ldubs]

Protein is king but digestion in your case takes 1st place imo

Got it, I agree with the current condition as well.
With the home meals I had no issues really, probably because its more spaced out and there was more fiber present.
Only meal which was harder to digest was that dinner last night from the restaurant but that makes sense in my mind, not as clean and higher in fats lower in fiber.
I know what to look out for if digestion isn’t too great so I’ll be monitoring

 

[ldubs]

@ldubs solid workout and log right here! Keep it coming!

Thanks my bro!! onwards and upwards

 

[2Thick]

I'm 21 bro no wife over here ahahahah
Sounds like a blessing getting those cooked meals though bro you living the life



ohh ok even easier i'll just keep it as is for now then on the pull day, always a sucker for adding in some extra delts on a push day though haha

you can hit abs daily but arms you don't want to over train or you can end up with elbow/wriest issues

 

[LevButlerov]

Got it, I agree with the current condition as well.
With the home meals I had no issues really, probably because its more spaced out and there was more fiber present.
Only meal which was harder to digest was that dinner last night from the restaurant but that makes sense in my mind, not as clean and higher in fats lower in fiber.
I know what to look out for if digestion isn’t too great so I’ll be monitoring

This just factors our the truth, home meals always going to be the best for you with meal prep @ldubs

 

[ldubs]

you can hit abs daily but arms you don't want to over train or you can end up with elbow/wriest issues

Gotcha.
Hit abs like 1-2x a week so I may bump that up, and just chuck in the extra shoulder set with a push session but thats it. Don't wanna risk an injury too hard

This just factors our the truth, home meals always going to be the best for you with meal prep @ldubs

100%, good to get that reminder first hand

 

[LevButlerov]

100%, good to get that reminder first hand

for sure EVO family support!

 

[ceo]

I'm 21 bro no wife over here ahahahah
Sounds like a blessing getting those cooked meals though bro you living the life

bros yeah you smart not getting married. back in day people got married at your age lol

 

[Ulter]

that sounds cool as hell actually, im guessing it also takes a while cause the meat may need time to cure? but would be healthier and rewarding

cook it, add salt/pepper. that will do a goodjob of preserving and vacuum seal it if you can or in a tupperware

 

[ldubs]

bros yeah you smart not getting married. back in day people got married at your age lol

Hahah yeah crazy hey!? not anytime soon for me im happy being single

cook it, add salt/pepper. that will do a goodjob of preserving and vacuum seal it if you can or in a tupperware

perfect thanks Ulter. I'll have to look into how to specifically cook these meats if i end up doing it this way, probably will be a rare thing as I dont eat cold cuts often but that's super mint to know

 

[willipede]

bros i don't know who dave obrien is. but that sound like maybe a gimmic. a lot of these supps overrated for clickbait @ldubs

Brother curcumin is far from over rated. Dave obrien is a pretty well renowned name is Aus for helping with gut health where usual gp and even specialists fail.

But yes take everything with a grain of salt, there is lots of nuances when it comes to get health.

The best thing you can do is get an actual diagnosis not IBD which is a bullshit term for I dont know.

Bit hard to treat when you dont know what's wrong

 

[ceo]

Hahah yeah crazy hey!? not anytime soon for me im happy being single

Bros don't do it unless she rich like the woman I married. Her family Japanese rich businessmen.

 

[ceo]

Brother curcumin is far from over rated. Dave obrien is a pretty well renowned name is Aus for helping with gut health where usual gp and even specialists fail.

But yes take everything with a grain of salt, there is lots of nuances when it comes to get health.

The best thing you can do is get an actual diagnosis not IBD which is a bullshit term for I dont know.

Bit hard to treat when you dont know what's wrong

bros maybe i mixing him up with another dude. think i mixed him up with Ken O'brien

 

[Ulter]

perfect thanks Ulter. I'll have to look into how to specifically cook these meats if i end up doing it this way, probably will be a rare thing as I dont eat cold cuts often but that's super mint to know

Make sure also you cook your meats. Pretty much pretty fast within 24 hours. Don't leave them sitting there raw.

 

[2Thick]

Gotcha.
Hit abs like 1-2x a week so I may bump that up, and just chuck in the extra shoulder set with a push session but thats it. Don't wanna risk an injury too hard

yeah over use injuries can become chronic

 

[ballin2504]

08/11/25 - Leg Day

Pretty good sleep today, once again woke up pretty refreshed, approximately 7.5hrs and will resume tracking sleep metrics with the watch from now on. Had a leg day again, wasn't able to get my session in last week due to being sick so this is essentially my second leg day in a very long time so I put extra priority on reconditioning, low volume, and just getting used to movements. Felt pretty good even though I didn't push myself too hard, aimed for 10-12 reps to failure (or close to failure). I also did some light pilates post-workout for some different movements and mobility, and I gotta say that shit is pretty DAMN good - I have never done it before and was a bit sceptical . Coming into workout I did have some soreness from basketball yesterday but nothing severe.
Also threw in some lat raises whilst waiting for a machine since I love hitting shoulders.

Pretty happy with this day of eating as well, appetite was a lot less intense than yesterday but I enjoyed these meals and managed to reduce my fat intake a bit. Wasn't able to find any cream of rice at the store so dont have that as a substitute yet. Will be returning to a 24h fast tomorrow on my rest day and add in a little bit of cardio. I do think I might be eating a bit too much sugar, not sure what the RDI really is but I had around 74g today, could always reduce honey after breakfast but if someone has insight that'd be awesome. If I eat anything else tonight it will be either another egg or a small bowl of greek yoghurt but I feel pretty full after dinner so that's unlikely.

Training:
Hack Squat
67.6kg x 12
76.6kg x 10

Leg Extension
65kg x 10
65kg x 11
65kg x 11

Seated Leg Curl
43kg x 11
43kg x 10
43kg x 9

Hip Abduction & Adduction
31kg x 12 (both ab and ad)
31kg x 13 (both ab and ad)
31kg x 12 (both ab and ad)

Lateral Raise (DB)
12.5kg x 12
12.5kg x 12

Nutrition:
1884CAL 200P 160C 55F

Breakfast (Pre-Workout):
Banana + 15g Honey
4 Scrambled Eggs
Golden Kiwi
Powerade Zero for some electrolytes

Lunch:
180g Porterhouse steak + 70g tuna
150g mixed frozen berries + 25g honey

Dinner:
170g Porterhouse steak + 1 egg + 160g basmati rice

Snacks:
115g leftover chicken breast
Golden Kiwi

@ldubs quality update man. Keep it up

 

[ldubs]

Brother curcumin is far from over rated. Dave obrien is a pretty well renowned name is Aus for helping with gut health where usual gp and even specialists fail.

But yes take everything with a grain of salt, there is lots of nuances when it comes to get health.

The best thing you can do is get an actual diagnosis not IBD which is a bullshit term for I dont know.

Bit hard to treat when you dont know what's wrong

awesome info here brother, ill be adding curcumin following my holiday as well.

in terms of IBD my diagnosis is ulcerative colitis - in your view does it run deeper than that sort of diagnosis? cause obviously they dont know what causes it but know how to keep it relatively under control but thats about it, and thats from the medical professionals

 

[ldubs]

Bros don't do it unless she rich like the woman I married. Her family Japanese rich businessmen.

Damn my bro respect, you got the full package there! I gotta find one like that

 

[ldubs]

10/11/25 - Fasted Day
Got 7.5hrs sleep here, woke up pretty refreshed. No training today, had my morning banana with rice cakes and had a basketball session (moderate intensity) for 2hrs. Made sure to rehydrate a lot with electrolytes and water, fast was moderately difficult towards the end but the gut felt really nice in doing it.

11/11/25 - Back Day
Another 7.5hrs of sleep according to the watch. Woke up prior to my alarm, would have liked to get 8hrs but sleep consistency is improving which is good. Had only 30M of deep sleep, may be inaccurate but thats the apple watch's reading so I may need to unwind a bit better before sleep, though I still have been waking up feeling good. Legs and abs still sore from training on Saturday but did not impact the session. Was a really good session, felt really good and I think the carbs following the fast really hit. Have been tolerating a little bit of extra volume well with the gut recovering so I was happy to do a little more today. Ate to my appetite today rather than aiming for a calorie total, will just monitor weight fluctuations over the coming week(s) if I continue this just to stay at maintenance (and figure out whereabouts that is) for holiday. Do feel slightly fluffier but nothing drastic. Exceeded protein goal by 20g unintentionally, not really any digestive issues to note though. Also ate a lot of rice cakes on accident lol, I was snacking and decided to just finish the bag.

Training:
Pull-Ups (Weighted, +10kg)
Set 1: 12 reps
Set 2: 10 reps
Set 3: 9 reps

Iso-Lateral Low Row:
Set 1: 45kg x 9
Set 2: 45kg x 9

T Bar Row:
Set 1: 70kg x 7
Set 2: 60kg x 10
Set 3: 60kg x 9

Rear Delt Cable Fly (Single-Arm):
Set 1: 7kg x 11 (each side)
Set 2: 7kg x 11 (each side)

Cable Wrist Curl (Sam Sulek exercise):
Set 1: 30kg x 12
Set 2: 30kg x 12

Bicep Curl (EZ-Bar Standing):
Set 1: 35kg x 10
Set 2: 35kg x 9
Set 3: 35kg x 9
*strength here returning which is good to see.

Nutrition:
2312CAL 242P 175C 67F

Breakfast (Pre-workout):
1 Kiwi
4 Scrambled Eggs
1 Banana + 3 Rice Cakes + 25g honey

Lunch:
265g hoki fish fillets
72g tuna
26g sauce
5 rice cakes
1 protein bar

Dinner:
2 beef porterhouse steaks (350g total)
1 Kiwi

Snacks:
150g Natural Light Greek Yoghurt
110g Frozen Mixed Berries
10g Honey + cinnamon
6 rice cakes

 

[LevButlerov]

10/11/25 - Fasted Day
Got 7.5hrs sleep here, woke up pretty refreshed. No training today, had my morning banana with rice cakes and had a basketball session (moderate intensity) for 2hrs. Made sure to rehydrate a lot with electrolytes and water, fast was moderately difficult towards the end but the gut felt really nice in doing it.

11/11/25 - Back Day
Another 7.5hrs of sleep according to the watch. Woke up prior to my alarm, would have liked to get 8hrs but sleep consistency is improving which is good. Had only 30M of deep sleep, may be inaccurate but thats the apple watch's reading so I may need to unwind a bit better before sleep, though I still have been waking up feeling good. Legs and abs still sore from training on Saturday but did not impact the session. Was a really good session, felt really good and I think the carbs following the fast really hit. Have been tolerating a little bit of extra volume well with the gut recovering so I was happy to do a little more today. Ate to my appetite today rather than aiming for a calorie total, will just monitor weight fluctuations over the coming week(s) if I continue this just to stay at maintenance (and figure out whereabouts that is) for holiday. Do feel slightly fluffier but nothing drastic. Exceeded protein goal by 20g unintentionally, not really any digestive issues to note though. Also ate a lot of rice cakes on accident lol, I was snacking and decided to just finish the bag.

Training:
Pull-Ups (Weighted, +10kg)
Set 1: 12 reps
Set 2: 10 reps
Set 3: 9 reps

Iso-Lateral Low Row:
Set 1: 45kg x 9
Set 2: 45kg x 9

T Bar Row:
Set 1: 70kg x 7
Set 2: 60kg x 10
Set 3: 60kg x 9

Rear Delt Cable Fly (Single-Arm):
Set 1: 7kg x 11 (each side)
Set 2: 7kg x 11 (each side)

Cable Wrist Curl (Sam Sulek exercise):
Set 1: 30kg x 12
Set 2: 30kg x 12

Bicep Curl (EZ-Bar Standing):
Set 1: 35kg x 10
Set 2: 35kg x 9
Set 3: 35kg x 9
*strength here returning which is good to see.

Nutrition:
2312CAL 242P 175C 67F

Breakfast (Pre-workout):
1 Kiwi
4 Scrambled Eggs
1 Banana + 3 Rice Cakes + 25g honey

Lunch:
265g hoki fish fillets
72g tuna
26g sauce
5 rice cakes
1 protein bar

Dinner:
2 beef porterhouse steaks (350g total)
1 Kiwi

Snacks:
150g Natural Light Greek Yoghurt
110g Frozen Mixed Berries
10g Honey + cinnamon
6 rice cakes

Strong back day and nice rebound after the fast you're on top of it!
pull ups and 70kg Tbar both power moves
I'm happy to see you going over 240 protein @ldubs

 

[ceo]

Damn my bro respect, you got the full package there! I gotta find one like that

bros hahah true. we met on one of my plumbing jobs and we made love in her bathtub. was the first time she met a BBC before

 

[ldubs]

Strong back day and nice rebound after the fast you're on top of it!
pull ups and 70kg Tbar both power moves
I'm happy to see you going over 240 protein @ldubs

Thanks brother! Feels good to be eating that much protein, very easy as well - enjoying the meals for it

 

[ldubs]

12/11/25
Was initially meant to be a fasted day as it was my rest day. I slept 7.5hrs, felt very good, and did some basketball as cardio for 1.5hrs. I was hungry AS HELL after this so I decided to just eat for the day, kept it clean though and hit my macros.
I recorded 1960CAL but I think I did miss a snack or something - based on what I recorded though: 1960CAL 217P 159C 48F

13/11/25
Sleep today was not as ideal - I stayed up a bit late playing video games and got sidetracked, and then my body clock woke me up at around the same time - so 6H 45M sleep. Felt slightly more fatigued in the morning but nothing terrible, and my workout still felt good. Was a push session, added in some shoulder volume as I wanna bring them up - not sure if I only do this for one push session per week yet though or if I do it for both. Added in another lighter basketball session as well for cardio.

Really enjoying my meals, I finished my prepped chicken and am out of steak so I will need to prep some other stuff. Still got prepped sweet potato and some frozen fish I will probably prepare for tomorrow though. My bovine colostrum also arrived so I will start taking this daily alongside my other supplements.
Since I've started upping my cardio again (specifically basketball), my appetite's definitely also increased. I've been eating somewhat intuitively now but will just monitor weight alongside this.
Also dropped prednisolone to 10mg daily now so hopefully some side effects begin to settle here and training continues to improve

Training:
Bench Press:
Set 1: 80kg x 5
Set 2: 70kg x 8
Set 3: 70kg x 7

Shoulder Press (machine, plate loaded):
Set 1: 30kg each side x 10
Set 2: 32.5kg each side x 8
Set 3: 2.5kg each side x 7

Incline Chest Press (Machine):
Set 1: 90kg x 7
Set 2: 80kg x 8
Set 3: 80kg x 8

Lateral Raise (Cable):
Set 1: 4.5kg x 12
Set 2: 4.5kg x 12, superset with 4.5kg x 7 front raises
Set 3: 4.5kg x 12, superset with 4.5kg x 7 front raises

Tricep Pushdowns:
Set 1: 31.8kg x 7
Set 2: 27.2kg x 9
Set 3: 27.2kg x 9

Dips (Bodyweight AMRAP):
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps

Nutrition:
2394CAL 251P 185C 72F

Breakfast:
3 scrambled eggs + 15g sauce
150g banana + 3 rice cakes + 25g honey
1 Kiwi

Lunch:
Salmon Fillet (130g)
Sweet Potato (183g)
Chicken Breast (182g)
Sauce (10g)

Dinner:
180g Porterhouse Steak
110g Sweet Potato

Snacks:
225g Chicken Breast
3 rice cakes with 20g honey
protein bar

 

[ldubs]

bros hahah true. we met on one of my plumbing jobs and we made love in her bathtub. was the first time she met a BBC before

bro you really been living the life crazy lore, im happy for you

 

[ceo]

bro you really been living the life crazy lore, im happy for you

bros hell yeah. her family rich as hell too

 

[LevButlerov]

12/11/25
Was initially meant to be a fasted day as it was my rest day. I slept 7.5hrs, felt very good, and did some basketball as cardio for 1.5hrs. I was hungry AS HELL after this so I decided to just eat for the day, kept it clean though and hit my macros.
I recorded 1960CAL but I think I did miss a snack or something - based on what I recorded though: 1960CAL 217P 159C 48F

13/11/25
Sleep today was not as ideal - I stayed up a bit late playing video games and got sidetracked, and then my body clock woke me up at around the same time - so 6H 45M sleep. Felt slightly more fatigued in the morning but nothing terrible, and my workout still felt good. Was a push session, added in some shoulder volume as I wanna bring them up - not sure if I only do this for one push session per week yet though or if I do it for both. Added in another lighter basketball session as well for cardio.

Really enjoying my meals, I finished my prepped chicken and am out of steak so I will need to prep some other stuff. Still got prepped sweet potato and some frozen fish I will probably prepare for tomorrow though. My bovine colostrum also arrived so I will start taking this daily alongside my other supplements.
Since I've started upping my cardio again (specifically basketball), my appetite's definitely also increased. I've been eating somewhat intuitively now but will just monitor weight alongside this.
Also dropped prednisolone to 10mg daily now so hopefully some side effects begin to settle here and training continues to improve

Training:
Bench Press:
Set 1: 80kg x 5
Set 2: 70kg x 8
Set 3: 70kg x 7

Shoulder Press (machine, plate loaded):
Set 1: 30kg each side x 10
Set 2: 32.5kg each side x 8
Set 3: 2.5kg each side x 7

Incline Chest Press (Machine):
Set 1: 90kg x 7
Set 2: 80kg x 8
Set 3: 80kg x 8

Lateral Raise (Cable):
Set 1: 4.5kg x 12
Set 2: 4.5kg x 12, superset with 4.5kg x 7 front raises
Set 3: 4.5kg x 12, superset with 4.5kg x 7 front raises

Tricep Pushdowns:
Set 1: 31.8kg x 7
Set 2: 27.2kg x 9
Set 3: 27.2kg x 9

Dips (Bodyweight AMRAP):
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps

Nutrition:
2394CAL 251P 185C 72F

Breakfast:
3 scrambled eggs + 15g sauce
150g banana + 3 rice cakes + 25g honey
1 Kiwi

Lunch:
Salmon Fillet (130g)
Sweet Potato (183g)
Chicken Breast (182g)
Sauce (10g)

Dinner:
180g Porterhouse Steak
110g Sweet Potato

Snacks:
225g Chicken Breast
3 rice cakes with 20g honey
protein bar
View attachment 141418View attachment 141419

You look good in the pic very lean
the push work with 80kg bench and shoulder volume is clean effort.

Macros are solid with 251g protein push it!

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

12/11/25
Was initially meant to be a fasted day as it was my rest day. I slept 7.5hrs, felt very good, and did some basketball as cardio for 1.5hrs. I was hungry AS HELL after this so I decided to just eat for the day, kept it clean though and hit my macros.
I recorded 1960CAL but I think I did miss a snack or something - based on what I recorded though: 1960CAL 217P 159C 48F

13/11/25
Sleep today was not as ideal - I stayed up a bit late playing video games and got sidetracked, and then my body clock woke me up at around the same time - so 6H 45M sleep. Felt slightly more fatigued in the morning but nothing terrible, and my workout still felt good. Was a push session, added in some shoulder volume as I wanna bring them up - not sure if I only do this for one push session per week yet though or if I do it for both. Added in another lighter basketball session as well for cardio.

Really enjoying my meals, I finished my prepped chicken and am out of steak so I will need to prep some other stuff. Still got prepped sweet potato and some frozen fish I will probably prepare for tomorrow though. My bovine colostrum also arrived so I will start taking this daily alongside my other supplements.
Since I've started upping my cardio again (specifically basketball), my appetite's definitely also increased. I've been eating somewhat intuitively now but will just monitor weight alongside this.
Also dropped prednisolone to 10mg daily now so hopefully some side effects begin to settle here and training continues to improve

Training:
Bench Press:
Set 1: 80kg x 5
Set 2: 70kg x 8
Set 3: 70kg x 7

Shoulder Press (machine, plate loaded):
Set 1: 30kg each side x 10
Set 2: 32.5kg each side x 8
Set 3: 2.5kg each side x 7

Incline Chest Press (Machine):
Set 1: 90kg x 7
Set 2: 80kg x 8
Set 3: 80kg x 8

Lateral Raise (Cable):
Set 1: 4.5kg x 12
Set 2: 4.5kg x 12, superset with 4.5kg x 7 front raises
Set 3: 4.5kg x 12, superset with 4.5kg x 7 front raises

Tricep Pushdowns:
Set 1: 31.8kg x 7
Set 2: 27.2kg x 9
Set 3: 27.2kg x 9

Dips (Bodyweight AMRAP):
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps

Nutrition:
2394CAL 251P 185C 72F

Breakfast:
3 scrambled eggs + 15g sauce
150g banana + 3 rice cakes + 25g honey
1 Kiwi

Lunch:
Salmon Fillet (130g)
Sweet Potato (183g)
Chicken Breast (182g)
Sauce (10g)

Dinner:
180g Porterhouse Steak
110g Sweet Potato

Snacks:
225g Chicken Breast
3 rice cakes with 20g honey
protein bar
View attachment 141418View attachment 141419

Nice shape man, you look great, training is solid and the food is nice and clean, well done

 

[waggat]

9/11/25

Pushed back the scheduled fast + rest day to tomorrow as it was my dad's 60th, and the family wanted to go out for dinner. Think I hit my protein goal which I've bumped up to 220g for this week, though I couldn't track macros perfectly as dinner was not homecooked so its more of an estimate. Tried my best to smash out a lot of protein at home as well though, and kept all meals clean besides the food at the restaurant - I don't eat out often but I'm aware it wasn't the best choice. Gut did tolerate the food pretty well except some mild bloating.
Trained after the dinner, replacing today's rest with Monday's push session. Session felt really good, strength still lacking a bit but the actual movements and exercises felt great. I did switch up a few exercises (replaced bench as I was at a different gym, this bench is not nice to unrack especially without a spot) and the order was a bit muddled again.
Sleep also was very good, resumed tracking sleep with the watch and still using @Wolfenstein 's DSIP, tracked a nice 7H 55M which is just a steadily improving trend for my sleep at the moment. Chasing down the consistent 8hrs Also will be replacing my GHK-Cu and BPC-157 with his KLOW which I'm keen for and should help benefit my gut.

Training:
Incline Bench Press (Smith machine)
Set 1: 55kg x 10
Set 2: 55kg x 8
Set 3: 52.5kg x 8

Seated Shoulder Press (Smith machine)
Set 1: 40kg x 8
Set 2: 35kg x 10
Set 3: 35kg x 9

Lateral Raise (Cable):
Set 1: 7.5kg x 9
Set 2: 5kg x 11 - superset with 5kg x 7 front raises
Set 3: 5kg x 11 - superset with 5kg x 7 front raises

Pec Deck
Set 1: 65kg x 10
Set 2: 65kg x 8

Tricep Pushdown:
Set 1: 30kg x 9
Set 2: 27.5kg x 8
Set 3: 27.5kg x 8

Tricep Dips Finisher (Bodyweight AMRAP):
Set 1: 10 reps
Set 2: 10 reps

Nutrition:
Total cals and macros are a bit of a mystery but I estimate around 2.7k cals. EXCLUDING dinner, I'm at 1422CAL, 140P, 160C, 29F

Breakfast:
4 scrambled eggs
1 banana
3 rice cakes
25g honey

Lunch:
Hoki Fish Fillets (220g)
Chicken breast (140g cooked weight)
100g basmati rice
500ml coconut water

Dinner (restaurant meal):
400g bone-in rib-eye steak
some wagyu carpaccio
portion of shared fries
bits and pieces of shared food from the fam

Post-Workout Snack:
300g natural light greek yoghurt
100g mixed berries
10g honey

Nice looking workout and food here mate.... but... needed a photo of the 400g bone in rib eye!

 

[ldubs]

You look good in the pic very lean
the push work with 80kg bench and shoulder volume is clean effort.

Macros are solid with 251g protein push it!

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Thanks brother, been pushing up the macros will be aiming for 240g protein the coming week and see how its tolerated consistently!

Nice shape man, you look great, training is solid and the food is nice and clean, well done

thank you my bro!!

 

[ldubs]

Nice looking workout and food here mate.... but... needed a photo of the 400g bone in rib eye!

Haha good point I forgot to share it but she was a beaut!

 

[ldubs]

14/11/25 and 15/11/25

Had lower sleep on both these nights as I had real early wake-ups which my sleep isn't yet adjusted for - 6hrs first night and 6.5hrs the second. Definitely felt the difference in sleep consistency, bit more brain fog / fatigue and worse workouts so I'll be pushing to get the sleep back up in the coming days as I have less urgency to be up early again. On the 14th I kept volume on the back session low as I felt worse, I also had a basketball session following the workout (joining a team so need the practice lol) so I wanted to have some energy for this but this worked well as cardio. Had a big appetite on this day (and today, the 15th, as well to be honest!) Kept leg day volume a bit lower as well but it was a pretty good feeling session despite the sleep.

Back Day:
Pull Ups (Weighted)
Set 1: 10kg x 10
Set 2: 10kg x 10

Rear Delt Flies (Cables):
Set 1: 7kg x 14
Set 2: 7kg x 12

Iso-Lateral Low Row (single arm):
Set 1: 45kg x 12 each side
Set 2: 45kg x 11 each side

T Bar Row:
60 kg x 12

Bicep Curls (Ez Bar):
Set 1: 35kg x 11
Set 2: 35 kg x 8

Leg Day:
Hack Squat:
Set 1: 76.6kg x 12
Set 2: 96.6kg x 8

Leg Extensions:
Set 1: 72.5kg x 10
Set 2: 77.5kg x 9
Set 3: 77.5kg x 9

Hip Abduction:
Set 1: 57kg x 12
Set 2: 63kg x 8

Hip Adduction:
Set 1: 36kg x 11
Set 2: 43kg x 10

Seated leg curl:
Set 1: 43kg x 10
Set 2: 43kg x 10
Set 3: 43kg x 9

Hanging Leg Raises:
Set 1: 7 reps
Set 2: 6 reps
** Note on these - I hit these + another ab exercise (not sure how to explain it, on a back extension machine but you do it like a leg raise?) last week, my abs were still completely fried particularly the lower region. Couldn't do the back extension esque machine today, burnt WAY too much lol. But even the leg raises were pretty intense today.

Nutrition:
Won't do a full food log as it'll be A LOT and the majority of the food was similar:
14th: 2512CAL 216P 254C 66F

15th: 2482CAL 227P 236C 67F

One thing to note is that cals on 15th will be higher, had a leftover slice of mum's pizza. Also munched on some granola with yoghurt as a dessert which I did not track and had a protein bar. Otherwise food has been clean and the same, preworkout meals remaining the same with fish + potato + egg for main meals, with yoghurt and tuna as the main snacks.

 

[LevButlerov]

Thanks brother, been pushing up the macros will be aiming for 240g protein the coming week and see how its tolerated consistently!

You're next level now

 

[LevButlerov]

Haha good point I forgot to share it but she was a beaut!View attachment 142182

Looks like lamb right? tasty @ldubs is that ketchup? because if it is hide it from @BeMe he hates it LOL I had to

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[LevButlerov]

14/11/25 and 15/11/25

Had lower sleep on both these nights as I had real early wake-ups which my sleep isn't yet adjusted for - 6hrs first night and 6.5hrs the second. Definitely felt the difference in sleep consistency, bit more brain fog / fatigue and worse workouts so I'll be pushing to get the sleep back up in the coming days as I have less urgency to be up early again. On the 14th I kept volume on the back session low as I felt worse, I also had a basketball session following the workout (joining a team so need the practice lol) so I wanted to have some energy for this but this worked well as cardio. Had a big appetite on this day (and today, the 15th, as well to be honest!) Kept leg day volume a bit lower as well but it was a pretty good feeling session despite the sleep.

Back Day:
Pull Ups (Weighted)
Set 1: 10kg x 10
Set 2: 10kg x 10

Rear Delt Flies (Cables):
Set 1: 7kg x 14
Set 2: 7kg x 12

Iso-Lateral Low Row (single arm):
Set 1: 45kg x 12 each side
Set 2: 45kg x 11 each side

T Bar Row:
60 kg x 12

Bicep Curls (Ez Bar):
Set 1: 35kg x 11
Set 2: 35 kg x 8

Leg Day:
Hack Squat:
Set 1: 76.6kg x 12
Set 2: 96.6kg x 8

Leg Extensions:
Set 1: 72.5kg x 10
Set 2: 77.5kg x 9
Set 3: 77.5kg x 9

Hip Abduction:
Set 1: 57kg x 12
Set 2: 63kg x 8

Hip Adduction:
Set 1: 36kg x 11
Set 2: 43kg x 10

Seated leg curl:
Set 1: 43kg x 10
Set 2: 43kg x 10
Set 3: 43kg x 9

Hanging Leg Raises:
Set 1: 7 reps
Set 2: 6 reps
** Note on these - I hit these + another ab exercise (not sure how to explain it, on a back extension machine but you do it like a leg raise?) last week, my abs were still completely fried particularly the lower region. Couldn't do the back extension esque machine today, burnt WAY too much lol. But even the leg raises were pretty intense today.

Nutrition:
Won't do a full food log as it'll be A LOT and the majority of the food was similar:
14th: 2512CAL 216P 254C 66F

15th: 2482CAL 227P 236C 67F

One thing to note is that cals on 15th will be higher, had a leftover slice of mum's pizza. Also munched on some granola with yoghurt as a dessert which I did not track and had a protein bar. Otherwise food has been clean and the same, preworkout meals remaining the same with fish + potato + egg for main meals, with yoghurt and tuna as the main snacks.

Good 2 day update and even with low sleep you kept back and leg work solid
hack at 96kg and rows at 45kg each side both hit clean!

 

[Dreamer]

14/11/25 and 15/11/25

Had lower sleep on both these nights as I had real early wake-ups which my sleep isn't yet adjusted for - 6hrs first night and 6.5hrs the second. Definitely felt the difference in sleep consistency, bit more brain fog / fatigue and worse workouts so I'll be pushing to get the sleep back up in the coming days as I have less urgency to be up early again. On the 14th I kept volume on the back session low as I felt worse, I also had a basketball session following the workout (joining a team so need the practice lol) so I wanted to have some energy for this but this worked well as cardio. Had a big appetite on this day (and today, the 15th, as well to be honest!) Kept leg day volume a bit lower as well but it was a pretty good feeling session despite the sleep.

Back Day:
Pull Ups (Weighted)
Set 1: 10kg x 10
Set 2: 10kg x 10

Rear Delt Flies (Cables):
Set 1: 7kg x 14
Set 2: 7kg x 12

Iso-Lateral Low Row (single arm):
Set 1: 45kg x 12 each side
Set 2: 45kg x 11 each side

T Bar Row:
60 kg x 12

Bicep Curls (Ez Bar):
Set 1: 35kg x 11
Set 2: 35 kg x 8

Leg Day:
Hack Squat:
Set 1: 76.6kg x 12
Set 2: 96.6kg x 8

Leg Extensions:
Set 1: 72.5kg x 10
Set 2: 77.5kg x 9
Set 3: 77.5kg x 9

Hip Abduction:
Set 1: 57kg x 12
Set 2: 63kg x 8

Hip Adduction:
Set 1: 36kg x 11
Set 2: 43kg x 10

Seated leg curl:
Set 1: 43kg x 10
Set 2: 43kg x 10
Set 3: 43kg x 9

Hanging Leg Raises:
Set 1: 7 reps
Set 2: 6 reps
** Note on these - I hit these + another ab exercise (not sure how to explain it, on a back extension machine but you do it like a leg raise?) last week, my abs were still completely fried particularly the lower region. Couldn't do the back extension esque machine today, burnt WAY too much lol. But even the leg raises were pretty intense today.

Nutrition:
Won't do a full food log as it'll be A LOT and the majority of the food was similar:
14th: 2512CAL 216P 254C 66F

15th: 2482CAL 227P 236C 67F

One thing to note is that cals on 15th will be higher, had a leftover slice of mum's pizza. Also munched on some granola with yoghurt as a dessert which I did not track and had a protein bar. Otherwise food has been clean and the same, preworkout meals remaining the same with fish + potato + egg for main meals, with yoghurt and tuna as the main snacks.

Nice training, love the direct ab work, are you thinking reverse crunches maybe? I love hitting those.

With food, sometimes you just gotta live a bit too

 

[ldubs]

Looks like lamb right? tasty @ldubs is that ketchup? because if it is hide it from @BeMe he hates it LOL I had to

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Nah its beef! And it was a red wine jus hahaha not to worry with the ketchup

Good 2 day update and even with low sleep you kept back and leg work solid
hack at 96kg and rows at 45kg each side both hit clean!

Thanks Lev! legs feeling stronger as well with all the cardio which i’m happy with

 

[ldubs]

Nice training, love the direct ab work, are you thinking reverse crunches maybe? I love hitting those.

With food, sometimes you just gotta live a bit too

Thank you bro! And you’re bang on, reverse crunches on a back extension machine - felt brutally good!

and you’re right with the food, just fighting to keep it 99% clean with the gut recovery going on but tolerating it well atm

 

[Allupfromhere]

14/11/25 and 15/11/25

Had lower sleep on both these nights as I had real early wake-ups which my sleep isn't yet adjusted for - 6hrs first night and 6.5hrs the second. Definitely felt the difference in sleep consistency, bit more brain fog / fatigue and worse workouts so I'll be pushing to get the sleep back up in the coming days as I have less urgency to be up early again. On the 14th I kept volume on the back session low as I felt worse, I also had a basketball session following the workout (joining a team so need the practice lol) so I wanted to have some energy for this but this worked well as cardio. Had a big appetite on this day (and today, the 15th, as well to be honest!) Kept leg day volume a bit lower as well but it was a pretty good feeling session despite the sleep.

Back Day:
Pull Ups (Weighted)
Set 1: 10kg x 10
Set 2: 10kg x 10

Rear Delt Flies (Cables):
Set 1: 7kg x 14
Set 2: 7kg x 12

Iso-Lateral Low Row (single arm):
Set 1: 45kg x 12 each side
Set 2: 45kg x 11 each side

T Bar Row:
60 kg x 12

Bicep Curls (Ez Bar):
Set 1: 35kg x 11
Set 2: 35 kg x 8

Leg Day:
Hack Squat:
Set 1: 76.6kg x 12
Set 2: 96.6kg x 8

Leg Extensions:
Set 1: 72.5kg x 10
Set 2: 77.5kg x 9
Set 3: 77.5kg x 9

Hip Abduction:
Set 1: 57kg x 12
Set 2: 63kg x 8

Hip Adduction:
Set 1: 36kg x 11
Set 2: 43kg x 10

Seated leg curl:
Set 1: 43kg x 10
Set 2: 43kg x 10
Set 3: 43kg x 9

Hanging Leg Raises:
Set 1: 7 reps
Set 2: 6 reps
** Note on these - I hit these + another ab exercise (not sure how to explain it, on a back extension machine but you do it like a leg raise?) last week, my abs were still completely fried particularly the lower region. Couldn't do the back extension esque machine today, burnt WAY too much lol. But even the leg raises were pretty intense today.

Nutrition:
Won't do a full food log as it'll be A LOT and the majority of the food was similar:
14th: 2512CAL 216P 254C 66F

15th: 2482CAL 227P 236C 67F

One thing to note is that cals on 15th will be higher, had a leftover slice of mum's pizza. Also munched on some granola with yoghurt as a dessert which I did not track and had a protein bar. Otherwise food has been clean and the same, preworkout meals remaining the same with fish + potato + egg for main meals, with yoghurt and tuna as the main snacks.

Any weighted pull ups are always impressive
Nice work on the t bar row at 60kg, can alway throw in a back off set afterwards too bro drop the weight back by 20kg and push 15-18 reps to really finish it.

Strong hacks at almost 100kg for that volume too brother. Keep this up your moving well!!

 

[ldubs]

Any weighted pull ups are always impressive
Nice work on the t bar row at 60kg, can alway throw in a back off set afterwards too bro drop the weight back by 20kg and push 15-18 reps to really finish it.

Strong hacks at almost 100kg for that volume too brother. Keep this up your moving well!!

Thanks my man, love your advice always - keen to get my pullups back up to the 20/30kg weighted soon

I like the sound of a back off set instead of just doing the one set - gives me the ability to smash out another even with the fatigue so I'll remember this in future!!

 

[LevButlerov]

Nah its beef! And it was a red wine jus hahaha not to worry with the ketchup



Thanks Lev! legs feeling stronger as well with all the cardio which i’m happy with

Beef and cardio is the win @ldubs

 

[R.AP]

Don’t have a cycle in the plans just yet but contemplating it for the (potentially near) future, and think a log would be a good way to ensure everything else in terms of training and diet is dialed in beforehand if I DO decide to hop on. Never touched anything before, not even sure what I'd start with (Test E and HGH maybe?). Open to any peptides as well.

Currently 21, 177cm, 74kg. Been lifting since Dec 2021, with approximately 3 years of ‘real’ experience though some periods in which my training was more lacklustre.
At the moment I am taking retatrutide, ghk-cu, mt-2, semax. Taking reta for shreds and to build better food habits atm, current goal is to shred eversoslightly more, and otherwise just stay lean and maintain a low BF% for a while as I have a holiday in December, and then hit an eventual lean bulk next year following summer.

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique, and currently just started working on building up my bench once again as I plateaued many months ago with mediocre training and stopped, but wanted a goal to work towards for now.

One thing of key importance for me however is that I have mild ulcerative colitis (chronic bowel condition), so its something I gotta balance with my lifestyle and have daily medication for. Also looking to trial/incorporate some BPC157 and potentially KPV for the anti-inflammatory effects. So long as the condition remains mild my training will remain the same -- I do likely have to take a short-term prednisolone taper however as my last blood test showed very elevated calprotectin levels, and fatigue has also been higher as of recent so will be discussing this with my gastroenterologist on Thursday - may impact training & progress.

Supplements:
Morning: Zinc (22mg) Fish Oil (2000mg), Vit D3 + K2, (approx 5000IU), Creatine (5mg), Glutathione (500mg)

Night: Magnesium Glycinate (400mg), Ashwagandha (600mg)

Training:
Current split is just push, pull, arms (push and pull 2x a week, arms 1x). Typically:

Monday - Push

Tuesday - Pull

Weds - Rest

Thursday - Push

Friday - Pull

Saturday - Arms

Sunday - Rest

Haven’t hit legs for a while as I had an injury a few months back and never got back into it but will start reintegrating soon, however whenever I’ve tried recently I got lightheaded and nauseous after every set (particularly with a recent IBD flare) - though will try resume soon and chuck them on Wednesday or replace my arm session. Bloods were fine in terms of everything besides calprotectin (checked last week) so not sure of the cause, maybe just from being in a deficit? Current photo attached regardless.

Eating around 1700cal with 160g protein daily. Don't focus too much on carbs/fat. Diet is quite clean, I avoid most processed foods but allow something every now and then (typically protein bars or other protein items) for convenience/enjoyment. I track everything I eat (as long as I don't eat out, which is rare anyway). I do minimal cardio, will occasionally do 20M on stairs/treadmill. Sleep is usually 7-8hrs per night, typically closer to 7 but working on improving it. Once satisfied with shreds (aiming for maybe 2 more kg) will up the cals slowly to find maintenance.

Current physique, first ones with pump (and some good lighting haha!), as well as last ones being relaxed photos w/ no pump:


View attachment 129070View attachment 129071View attachment 129093


View attachment 129090View attachment 129089View attachment 129084View attachment 129094


If anything is missing let me know as I've never logged before

Hey mate nice introduction!

First cycle is an exciting time and lots of things you can do/ consider to get the most out of it. Particularly around nutrition and training. Legs look quite well developed for having not trained them in a while!

A good friend of mine has colitis as well, and is also a body builder. We find, interestingly, that e2 is one of the things that sets it off pretty dramatically so this'll be important to note for your first cycle. @LevButlerov check this out, as it might help someone else on the forums too

Best advice I can give is to invest in a coach so you know you're heading down the right path.

Keen to see where this takes you!

 

[ldubs]

16/11/25 - Fast & Arms
Had a nice 8h 15m sleep, woke up a bit groggy but ultimately when I got to the lift it felt really bloody good. Lift wasn't scheduled for today, was meant to be a rest day but just wanted to get in the gym and train with a mate so did a filler arm day at a different gym for fun. Fasted after having half a banana in the morning for my meds, fast was pretty cruisy as well. The arm day was a bit high volume and I definitely felt it in the push session today lol, I'll log that once I've finished eating for the day. Gym also did have a sick little posing room!
Aiming for 240g protein for this week, see how the gut feels and if all good I'll try keep it up.

Training:
Seated Dip Machine
Set 1: 80kg x 16
Set 2: 100kg x 9

Bicep Curl (DB), superset with hammer curls:
Set 1: 15kg x 12, 15kg x 10
Set 2: 15 kx 10, 15kg x 8

Tricep Extension (DB):

Set 1: 15kg x 14
Set 2: 17.5kg x 11
Set 3: 17.5kg x 10

Lateral Raise (DB), superset with front raises:
Set 1: 15kg x 11, 10kg x 11
Set 2: 15kg x 11, 10kg x 11

Preacher Curl (Machine):
Set 1: 30kg x 12
Set 2: 30kg x 10

Lateral Raise (Machine):
Set 1: 20kg x 8
Set 2: 20kg x 7

Rear Delt Cable Fly:
Set 1: 9kg x 11
Set 2: 9kg x 9

 

[ldubs]

Hey mate nice introduction!

First cycle is an exciting time and lots of things you can do/ consider to get the most out of it. Particularly around nutrition and training. Legs look quite well developed for having not trained them in a while!

A good friend of mine has colitis as well, and is also a body builder. We find, interestingly, that e2 is one of the things that sets it off pretty dramatically so this'll be important to note for your first cycle. @LevButlerov check this out, as it might help someone else on the forums too

Best advice I can give is to invest in a coach so you know you're heading down the right path.

Keen to see where this takes you!

Thanks mate!! It definitely is exciting, decided to hold off for a while now and continue naturally with all the support and advice on here but its definitely still something I want to consider down the line

Its cool you have a mate with colitis, not too many of us - but that finding with e2 is both really interesting and really helpful. I'm not 100% educated on the topic yet but to my understanding steroids aromatise and convert into E2, so would it be difficult to avoid without an aromatase inhibitor?

I'll definitely invest in a coach when I feel the time is right because I'll need the guidance, thank you!!

 

[LevButlerov]

16/11/25 - Fast & Arms
Had a nice 8h 15m sleep, woke up a bit groggy but ultimately when I got to the lift it felt really bloody good. Lift wasn't scheduled for today, was meant to be a rest day but just wanted to get in the gym and train with a mate so did a filler arm day at a different gym for fun. Fasted after having half a banana in the morning for my meds, fast was pretty cruisy as well. The arm day was a bit high volume and I definitely felt it in the push session today lol, I'll log that once I've finished eating for the day. Gym also did have a sick little posing room!
Aiming for 240g protein for this week, see how the gut feels and if all good I'll try keep it up.

Training:
Seated Dip Machine
Set 1: 80kg x 16
Set 2: 100kg x 9

Bicep Curl (DB), superset with hammer curls:
Set 1: 15kg x 12, 15kg x 10
Set 2: 15 kx 10, 15kg x 8

Tricep Extension (DB):

Set 1: 15kg x 14
Set 2: 17.5kg x 11
Set 3: 17.5kg x 10

Lateral Raise (DB), superset with front raises:
Set 1: 15kg x 11, 10kg x 11
Set 2: 15kg x 11, 10kg x 11

Preacher Curl (Machine):
Set 1: 30kg x 12
Set 2: 30kg x 10

Lateral Raise (Machine):
Set 1: 20kg x 8
Set 2: 20kg x 7

Rear Delt Cable Fly:
Set 1: 9kg x 11
Set 2: 9kg x 9
View attachment 142928

You look shredded in the pics with lean abs and sharp lines @ldubs
100 kg dip machine and the 30 kg preacher work both hit strong!

Protein at 240 g is the right move for the week so keep that steady

 

[R.AP]

Thanks mate!! It definitely is exciting, decided to hold off for a while now and continue naturally with all the support and advice on here but its definitely still something I want to consider down the line

Its cool you have a mate with colitis, not too many of us - but that finding with e2 is both really interesting and really helpful. I'm not 100% educated on the topic yet but to my understanding steroids aromatise and convert into E2, so would it be difficult to avoid without an aromatase inhibitor?

I'll definitely invest in a coach when I feel the time is right because I'll need the guidance, thank you!!

Yeah that's right! Though not all steroids. Some won't aromatise, and some will actually reduce aromatase activity as well. I'm not an expert on colitis but yeah keeping your e2 under control will be key.

Mate feel free to reach out if you ever need a hand and in the meantime I'll keep following your journey!

 

[ldubs]

Yeah that's right! Though not all steroids. Some won't aromatise, and some will actually reduce aromatase activity as well. I'm not an expert on colitis but yeah keeping your e2 under control will be key.

Mate feel free to reach out if you ever need a hand and in the meantime I'll keep following your journey!

Ahhh sweet! Super good to know and be aware of in future, definitely will be aware of my e2 when it gets to that stage.

Appreciate it brother thank you for the knowledge

 

[ldubs]

Last couple days haven't actually trained - Monday was a lower volume chest day, had a pretty shocking sleep cause I was babysitting our new pup haha, photo attached. Tuesday I had a back day due, but I was pretty damn sore and I felt groggy despite a great 10.5HR sleep so I decided to just take it easy, will be resuming training tomorrow.
Got my KLOW today and will be real keen to get into that however, should help keep the gut nice and healthy as well.

Despite the lack of training been hitting my 240g protein goal super nicely, Monday was a comparatively big day of eating for me, probably cause I was at home most of the day haha - 3167cal, 269P, 275C, 98F. Tuesday - 2229cal, 243P, 140C, 70F. Today, 2284cal, 243P, 167C, 78F.

 

[LevButlerov]

Last couple days haven't actually trained - Monday was a lower volume chest day, had a pretty shocking sleep cause I was babysitting our new pup haha, photo attached. Tuesday I had a back day due, but I was pretty damn sore and I felt groggy despite a great 10.5HR sleep so I decided to just take it easy, will be resuming training tomorrow.
Got my KLOW today and will be real keen to get into that however, should help keep the gut nice and healthy as well.

Despite the lack of training been hitting my 240g protein goal super nicely, Monday was a comparatively big day of eating for me, probably cause I was at home most of the day haha - 3167cal, 269P, 275C, 98F. Tuesday - 2229cal, 243P, 140C, 70F. Today, 2284cal, 243P, 167C, 78F.

View attachment 143871

Good update do you have KLOW pic for touchdown? @ldubs

and this pet of your super cute, can you share with the EVO family on our pets sub?
https://www.evolutionary.org/forums/forums/pet-pictures.251/

 

[R.AP]

Ahhh sweet! Super good to know and be aware of in future, definitely will be aware of my e2 when it gets to that stage.

Appreciate it brother thank you for the knowledge

Any time sir!

 

[ldubs]

Good update do you have KLOW pic for touchdown? @ldubs

and this pet of your super cute, can you share with the EVO family on our pets sub?
https://www.evolutionary.org/forums/forums/pet-pictures.251/

of course brother!! love the blue, also gonna make the bpc dosing easier since its 1x a day

and for sure i'll share him on there haha

 

[LevButlerov]

of course brother!! love the blue, also gonna make the bpc dosing easier since its 1x a day
View attachment 144692View attachment 144693

and for sure i'll share him on there haha

Beauitful bottle @ldubs thats @Wolfenstein right?

 

[ldubs]

Beauitful bottle @ldubs thats @Wolfenstein right?

Yessir, absolute legend!!

 

[ldubs]

21/11/25

Upper Day

Missed the chest session the day prior and been considering switching to upper/lower for a change of scenery, so merged into an upper session on this day. No complaints, everything felt good in terms of lift, had a good 7.5HR sleep, good meals. Might stick to upper/lower for now, especially since the lifestyle's getting quite busy! Just focused on keeping sets lower but intensity high since there's a lot more different exercises I needed to do.
Definitely finding the sleep has improved in general since taking DSIP and is becoming more consistent, feeling better in the mornings (still taking it nightly at 100-150mcg), and integrated the KLOW now as well which is awesome, both from @Wolfenstein . Don't know if I mentioned but I got my hands on curcumin as well for the gut so just incorporated that into the morning supp stack.
Taking the KLOW at 2.5mg GHK-Cu, 500mcg everything else nightly with the DSIP atm.

Busy day today so will skip the legs and do them Sunday - need to sort of rework the split if I do U/L as I have basketball games on Tues now and am playing/practicing a few times a week which also constitutes as my cardio - don't wanna have sore legs on game day! Might be U/R/L/U/R/L/R

Training:
Incline Chest Press Machine:
Set 1 90kg x 10
Set 2 95kg x 7

Pec Deck Machine:
Set 1: 86kg x 10
Set 2: 86kg x 8

Shoulder Press (machine):
Set 1: 30kg x 10
Set 2: 30kg x 8

Pull Ups (weighted +10kg)
Set 1: 10 reps
Set 2: 9 reps

Iso-Lateral Low Row:
Set 1: 45kg x 12
Set 2: 50kg x 6

T Bar Row:
Set 1: 60kg x 10
Set 2: 60kg x 9

Lateral Raise (Cable):
Set 1: 6.8kg x 9
Set 2: 4.5kg x 12
Set 3: 4.5kg x 11

Food:
2445KCAL 274P 248C 45F

Breakfast (pre-workout):
Banana, Kiwi, Honey, Rice Cakes, Tuna

Lunch:
Chicken Breast

Dinner:
Sweet Potato, Long-Grain White Rice, Chicken Breast, Eggs

Snacks:
Protein Bar, Greek Yoghurt, Rice Cakes

 

[willipede]

Nice work brother, all these small changes shoulf make a significant difference for you.

Peps look good too

 

[Allupfromhere]

21/11/25

Upper Day

Missed the chest session the day prior and been considering switching to upper/lower for a change of scenery, so merged into an upper session on this day. No complaints, everything felt good in terms of lift, had a good 7.5HR sleep, good meals. Might stick to upper/lower for now, especially since the lifestyle's getting quite busy! Just focused on keeping sets lower but intensity high since there's a lot more different exercises I needed to do.
Definitely finding the sleep has improved in general since taking DSIP and is becoming more consistent, feeling better in the mornings (still taking it nightly at 100-150mcg), and integrated the KLOW now as well which is awesome, both from @Wolfenstein . Don't know if I mentioned but I got my hands on curcumin as well for the gut so just incorporated that into the morning supp stack.
Taking the KLOW at 2.5mg GHK-Cu, 500mcg everything else nightly with the DSIP atm.

Busy day today so will skip the legs and do them Sunday - need to sort of rework the split if I do U/L as I have basketball games on Tues now and am playing/practicing a few times a week which also constitutes as my cardio - don't wanna have sore legs on game day! Might be U/R/L/U/R/L/R

Training:
Incline Chest Press Machine:
Set 1 90kg x 10
Set 2 95kg x 7

Pec Deck Machine:
Set 1: 86kg x 10
Set 2: 86kg x 8

Shoulder Press (machine):
Set 1: 30kg x 10
Set 2: 30kg x 8

Pull Ups (weighted +10kg)
Set 1: 10 reps
Set 2: 9 reps

Iso-Lateral Low Row:
Set 1: 45kg x 12
Set 2: 50kg x 6

T Bar Row:
Set 1: 60kg x 10
Set 2: 60kg x 9

Lateral Raise (Cable):
Set 1: 6.8kg x 9
Set 2: 4.5kg x 12
Set 3: 4.5kg x 11

Food:
2445KCAL 274P 248C 45F

Breakfast (pre-workout):
Banana, Kiwi, Honey, Rice Cakes, Tuna

Lunch:
Chicken Breast

Dinner:
Sweet Potato, Long-Grain White Rice, Chicken Breast, Eggs

Snacks:
Protein Bar, Greek Yoghurt, Rice Cakes

Nice brother glad to here the dsip is beginning to have some positive effects for your sleep now. Curcumin is a great addition long term for anyone training, im a huge fan of it!

 

[LevButlerov]

21/11/25

Upper Day

Missed the chest session the day prior and been considering switching to upper/lower for a change of scenery, so merged into an upper session on this day. No complaints, everything felt good in terms of lift, had a good 7.5HR sleep, good meals. Might stick to upper/lower for now, especially since the lifestyle's getting quite busy! Just focused on keeping sets lower but intensity high since there's a lot more different exercises I needed to do.
Definitely finding the sleep has improved in general since taking DSIP and is becoming more consistent, feeling better in the mornings (still taking it nightly at 100-150mcg), and integrated the KLOW now as well which is awesome, both from @Wolfenstein . Don't know if I mentioned but I got my hands on curcumin as well for the gut so just incorporated that into the morning supp stack.
Taking the KLOW at 2.5mg GHK-Cu, 500mcg everything else nightly with the DSIP atm.

Busy day today so will skip the legs and do them Sunday - need to sort of rework the split if I do U/L as I have basketball games on Tues now and am playing/practicing a few times a week which also constitutes as my cardio - don't wanna have sore legs on game day! Might be U/R/L/U/R/L/R

Training:
Incline Chest Press Machine:
Set 1 90kg x 10
Set 2 95kg x 7

Pec Deck Machine:
Set 1: 86kg x 10
Set 2: 86kg x 8

Shoulder Press (machine):
Set 1: 30kg x 10
Set 2: 30kg x 8

Pull Ups (weighted +10kg)
Set 1: 10 reps
Set 2: 9 reps

Iso-Lateral Low Row:
Set 1: 45kg x 12
Set 2: 50kg x 6

T Bar Row:
Set 1: 60kg x 10
Set 2: 60kg x 9

Lateral Raise (Cable):
Set 1: 6.8kg x 9
Set 2: 4.5kg x 12
Set 3: 4.5kg x 11

Food:
2445KCAL 274P 248C 45F

Breakfast (pre-workout):
Banana, Kiwi, Honey, Rice Cakes, Tuna

Lunch:
Chicken Breast

Dinner:
Sweet Potato, Long-Grain White Rice, Chicken Breast, Eggs

Snacks:
Protein Bar, Greek Yoghurt, Rice Cakes

Good upper day 95kg incline with the 86kg pec deck moved clean!
protein 274 is on point!

 

[Dreamer]

21/11/25

Upper Day

Missed the chest session the day prior and been considering switching to upper/lower for a change of scenery, so merged into an upper session on this day. No complaints, everything felt good in terms of lift, had a good 7.5HR sleep, good meals. Might stick to upper/lower for now, especially since the lifestyle's getting quite busy! Just focused on keeping sets lower but intensity high since there's a lot more different exercises I needed to do.
Definitely finding the sleep has improved in general since taking DSIP and is becoming more consistent, feeling better in the mornings (still taking it nightly at 100-150mcg), and integrated the KLOW now as well which is awesome, both from @Wolfenstein . Don't know if I mentioned but I got my hands on curcumin as well for the gut so just incorporated that into the morning supp stack.
Taking the KLOW at 2.5mg GHK-Cu, 500mcg everything else nightly with the DSIP atm.

Busy day today so will skip the legs and do them Sunday - need to sort of rework the split if I do U/L as I have basketball games on Tues now and am playing/practicing a few times a week which also constitutes as my cardio - don't wanna have sore legs on game day! Might be U/R/L/U/R/L/R

Training:
Incline Chest Press Machine:
Set 1 90kg x 10
Set 2 95kg x 7

Pec Deck Machine:
Set 1: 86kg x 10
Set 2: 86kg x 8

Shoulder Press (machine):
Set 1: 30kg x 10
Set 2: 30kg x 8

Pull Ups (weighted +10kg)
Set 1: 10 reps
Set 2: 9 reps

Iso-Lateral Low Row:
Set 1: 45kg x 12
Set 2: 50kg x 6

T Bar Row:
Set 1: 60kg x 10
Set 2: 60kg x 9

Lateral Raise (Cable):
Set 1: 6.8kg x 9
Set 2: 4.5kg x 12
Set 3: 4.5kg x 11

Food:
2445KCAL 274P 248C 45F

Breakfast (pre-workout):
Banana, Kiwi, Honey, Rice Cakes, Tuna

Lunch:
Chicken Breast

Dinner:
Sweet Potato, Long-Grain White Rice, Chicken Breast, Eggs

Snacks:
Protein Bar, Greek Yoghurt, Rice Cakes

Nice solid session, your macros are great too. Love the weighted pull ups, I have added them too and find them quite challenging.
I was watching a Eric Bugenhagen video of him doing some huge weights with them, some people are freaks.