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Hey all, been lurking the forums for about a month, listening to the podcast, reading some logs, and figured it was about time to get off my ass and do one for myself.
Quick background, I'm 23yo, male, 177cm tall (~5'9), 94.7kg from Wellington, NZ. I've been training since 17 with inconsistent diet & training. I have a lot of trouble with consistency of diet, as I've been 115kg (around 16yo), and 69kg (19-20yo), and was recently 107kg in August/July of this year.
I've had some consistency problems with the gym, however with that, I still average 3 days a week in the gym, with the odd week off/day skipped. I primarily train a low volume, high frequency, high intensity workouts, generally aiming to be a full body, or full body every other session style. I've plateod for a while now, but a recent breakup (of 3 years) has me getting back to my old, gym obsessed self.
I'm a complete nerd for the gym, nutrition, etc. I've got a shitton to learn, so if you have feedback, opinions, give all that you have time for. I'm not completely happy with my current routines, considering doing 2 exercises per muscle group instead of one, but high frequency is a must for me.
My current Goals are two-fold. First is that I need to lose at minimum, 15kg of fat, before I can start my first cycle. Secondly, I need to get insanely consistent with diet, training, steps, sleep, etc before I start my first cycle.
My current plans are as follows
1. Lose 5kg, (~90kg) over 5 weeks, refeed for a week if needed, lose another 5kg (~85kg) over 5 weeks.
2. At 85kg, Re-assess my specific goal weight. My lowest was 69kg and I was skin and bones at 20yo, my expectation is somewhere between 75kg-80kg, maybe lower depending on how much/how little muscle I have under this fat.
3. Eat approximately 1500cal per day, with the intent to lose 1kg per week, however might adjust this up depending on how much my energy levels crash.
4. Get into the gym daily, either for a FBEOD, or cardio session, at least 5 weight sessions though.
5. Hit 10-15k steps daily (Mostly a 'get out of the house' thing, the cardio is secondary)
6. Learn and determine if I'm going on my first cycle, and what that cycle will be.
7. Live cheaply for the next 1-2 months before I get a confirmation on my temporary contract becoming permanent, or live cheaply longer (This is the main limitation of my diet atm, I would much prefer to go 100% carnivore, but that shits expensive)
Weight Background
I've been as high as (estimated) 115kg when I was 17 (Got a part time job, and ate my way through my pay), and as low as 69kg in my first year of Uni (19-20yo approx). I'm currently 94.7kg, but here's a list of "recent" weigh-ins over the past year to give an idea.
Note, July/August 2025, I didn't record it, but I was 107.1kg at some point.
Diet Background
At the moment, I haven't been tracking my meals, but I have a relatively good understanding of calories (I check everything), I just haven't recorded it, and the good old 'just eat less' has been going well. My meals always have protein, and are protein heavy, I try to avoid carbs a decent amount, however I'll be introducing some carbs for lunch as my energy has been fucked in the afternoon for work. Note, I generally eat one main meal a day, with small 'snacks' throughout, and a shitton of energy drinks which helps with supressing food cravings (640mg caffeine, 1.5-2 liters of zero cal energy drinks a day). Caffeine doesn't prevent me sleeping, doesn't 'make me wired', etc. I am looking into reducing this to 2 cans (1 liter) a day, and replacing with zero-cal drinks (more water, zero-cal fizzy (soda)).
This week, I've got the follow food planned, although I might need to re-buy during the week at some point.
Suppliments Background
Currently not taking any suppliments, but I have some terrible tasting creatine that I'll start taking two scoops of the mono, package says 8.8g creatine per 2 scoops, so will do that for a month or two then drop down to 1 scoop.
I guess technically caffeine, in which I take 1-2 liters a day, generally 160mg per can (4 cans), so 640mg. Looking at reducing this to 2 cans a day, however this goal is secondary to the weight loss, and I struggle to not eat without caffeine.
Training Background
As mentioned, my training has been inconsistent, however after checking my app, an average of 3 workouts a week previously. I much prefer a high frequency & intensity, low volume workout, IE full body every other day, generally bias towards upper body. I generally progress along via 'Once I get to 12 reps on all sets, up the weight). I much prefer 2 sets, however I generally do a warmup at 60-70% of the weight.
My goal is to get into the gym every day, with a FBEOD split, with at least 5 training days a week, potentially 7 if I can recover fine, however will do cardio if there are days I haven't recovered.
Below are a list of my core exercises I aim to do (not inclusive, I have some variety) to give an idea of what I can lift. Note, this isn't my routine, just recent history of lifts.
Here's my recent routine for FBEOD, I'm considering increasing volume after this period of weight loss, maybe sooner, unsure.
Sleep Background
My sleep has been all over the place, generally between 1am and 7:30am, looking to start sleeping at 10-11pm, will be tracking this.
Cardio Background
I love to walk, and will be getting back into that. I've routinely done 20k steps per day 6 months ago, now closer to 8-15k steps. I hate high intensity cardio with a passion, it makes me stupidly hungry and I eat more than I lose. I'm considering getting into cycling but I'm a bit broke at the moment.
Progress Pictures
Maybe it's the lighting, maybe it's delusion, maybe it's that from my own eyes I can see/feel the muscle better, but these pics feel worse than real life. Maybe (definitely) my posing needs improvement. I know I'm very overweight, but the muscle just isn't showing.
Quick background, I'm 23yo, male, 177cm tall (~5'9), 94.7kg from Wellington, NZ. I've been training since 17 with inconsistent diet & training. I have a lot of trouble with consistency of diet, as I've been 115kg (around 16yo), and 69kg (19-20yo), and was recently 107kg in August/July of this year.
I've had some consistency problems with the gym, however with that, I still average 3 days a week in the gym, with the odd week off/day skipped. I primarily train a low volume, high frequency, high intensity workouts, generally aiming to be a full body, or full body every other session style. I've plateod for a while now, but a recent breakup (of 3 years) has me getting back to my old, gym obsessed self.
I'm a complete nerd for the gym, nutrition, etc. I've got a shitton to learn, so if you have feedback, opinions, give all that you have time for. I'm not completely happy with my current routines, considering doing 2 exercises per muscle group instead of one, but high frequency is a must for me.
My current Goals are two-fold. First is that I need to lose at minimum, 15kg of fat, before I can start my first cycle. Secondly, I need to get insanely consistent with diet, training, steps, sleep, etc before I start my first cycle.
My current plans are as follows
1. Lose 5kg, (~90kg) over 5 weeks, refeed for a week if needed, lose another 5kg (~85kg) over 5 weeks.
2. At 85kg, Re-assess my specific goal weight. My lowest was 69kg and I was skin and bones at 20yo, my expectation is somewhere between 75kg-80kg, maybe lower depending on how much/how little muscle I have under this fat.
3. Eat approximately 1500cal per day, with the intent to lose 1kg per week, however might adjust this up depending on how much my energy levels crash.
4. Get into the gym daily, either for a FBEOD, or cardio session, at least 5 weight sessions though.
5. Hit 10-15k steps daily (Mostly a 'get out of the house' thing, the cardio is secondary)
6. Learn and determine if I'm going on my first cycle, and what that cycle will be.
7. Live cheaply for the next 1-2 months before I get a confirmation on my temporary contract becoming permanent, or live cheaply longer (This is the main limitation of my diet atm, I would much prefer to go 100% carnivore, but that shits expensive)
Weight Background
I've been as high as (estimated) 115kg when I was 17 (Got a part time job, and ate my way through my pay), and as low as 69kg in my first year of Uni (19-20yo approx). I'm currently 94.7kg, but here's a list of "recent" weigh-ins over the past year to give an idea.
| Year | January | Febuary | March | April | May | June | July | August | September | October | November | December |
| 2023 | X | X | X | X | X | X | 89.9kg | 91kg | 91kg | 92.5kg | X | X |
| 2024 | 94.1kg | 95kg | 96kg | 96.3kg | X | 94.5kg | 97.1kg | 95.7kg | X | X | X | X |
| 2025 | X | X | 94.3kg | X | X | X | (107kg?) | (107kg?) | 102.7kg | 101.2kg | 96.1kg | 94.7kg |
Note, July/August 2025, I didn't record it, but I was 107.1kg at some point.
Diet Background
At the moment, I haven't been tracking my meals, but I have a relatively good understanding of calories (I check everything), I just haven't recorded it, and the good old 'just eat less' has been going well. My meals always have protein, and are protein heavy, I try to avoid carbs a decent amount, however I'll be introducing some carbs for lunch as my energy has been fucked in the afternoon for work. Note, I generally eat one main meal a day, with small 'snacks' throughout, and a shitton of energy drinks which helps with supressing food cravings (640mg caffeine, 1.5-2 liters of zero cal energy drinks a day). Caffeine doesn't prevent me sleeping, doesn't 'make me wired', etc. I am looking into reducing this to 2 cans (1 liter) a day, and replacing with zero-cal drinks (more water, zero-cal fizzy (soda)).
This week, I've got the follow food planned, although I might need to re-buy during the week at some point.
| Food | Days x Days Weight | Calories/KJ | Protein | Daily calories/Protein | How many days |
| Thai Sweet Chilli Tuna | 1x185g | 1196kj (299 cal) | 24g Protein | 299cal/24g | 1/3 |
| Tomato & Basil Tuna | 1x185g | 694kj (173cal) | 23.6g | 173cal/24.6g | 1/3 |
| Smoked tuna | 1x185g | 1176kj (294cal) | 28.6g | 294cal/28.6g | 1/3 |
| Tuna Total | 3x185g | 3066kj (766cal) | 76.2g | 766cal/76.2g | 1 (Note, combined of above) |
| Beef sausages | 2x450g | 8448kj(2112cal) | 140g | 1056cal/70g | 2 |
| Rump Steak | 2x(496g + 464g) | 4464kj(1116cal) | 200g | 558cal/100g | 2 |
| Stuffed Frozen Chicken (Whole) 1.9 | 2x 4 portions/600g (edible) | 5000kj(1250cal) | 172g | 625cal/86g | 2 |
| Potato Salad (Lunch, left over from Christmas) | 5x??? | 10000kj(2500cal) | ~0g | 500cal/0g | 5 |
| Frozen Mango (For snacking/better to binge fruit than XYZ) | ?x? | 3660kj(915cal) | ~0g | 150cal/0g | 1/10? |
Suppliments Background
Currently not taking any suppliments, but I have some terrible tasting creatine that I'll start taking two scoops of the mono, package says 8.8g creatine per 2 scoops, so will do that for a month or two then drop down to 1 scoop.
I guess technically caffeine, in which I take 1-2 liters a day, generally 160mg per can (4 cans), so 640mg. Looking at reducing this to 2 cans a day, however this goal is secondary to the weight loss, and I struggle to not eat without caffeine.
Training Background
As mentioned, my training has been inconsistent, however after checking my app, an average of 3 workouts a week previously. I much prefer a high frequency & intensity, low volume workout, IE full body every other day, generally bias towards upper body. I generally progress along via 'Once I get to 12 reps on all sets, up the weight). I much prefer 2 sets, however I generally do a warmup at 60-70% of the weight.
My goal is to get into the gym every day, with a FBEOD split, with at least 5 training days a week, potentially 7 if I can recover fine, however will do cardio if there are days I haven't recovered.
Below are a list of my core exercises I aim to do (not inclusive, I have some variety) to give an idea of what I can lift. Note, this isn't my routine, just recent history of lifts.
| Lift | Amount |
| Hip Thrust | 160 KG, 2 sets, 12 reps -> 10 reps |
| Lat Pulldown (Wide Grip) | 90kg, 2 sets, 6 reps each (Recently upped weight as I plateoed at 80kg) Week before was 80kg, 2 sets, 10 reps -> 9 reps |
| Curls (Standing, alternative side per rep, dumbbell) | 28kg, 12 reps, 9 reps |
| Lateral Raises (Dumbbell) | 32kg, 11 reps, 9 reps. |
| Calf Raises (Leg press) | 120kg, 14 reps, 130kg, 11 reps (Note, in the past did 160kg, 10 reps, 10 reps, but dropped down due to walking uphill more, wasn't able to recover) |
| Cable row (Lat pulldown handle) | 70kg, 11 reps, 9 reps |
| Tricep Pushdowns (straight bar, can't recall pulley count) | 37.5kg, 10 reps, 7 reps |
| Hack Squat | 80kg, 11 reps, 11 reps |
| Chest Press (Moved to dumbbell press recently, however still building stability) | 70kg, 6 reps, 4 reps |
| Dumbbell Incline Chess Press | 44kg, 12 reps, 12 reps |
| Skull Crushers Dumbbell | 20kg, 10 reps, 9 reps |
| Lying Leg Curl | 75kg, 11 reps, 8 reps |
| RDLs | 50kg, 10 reps, 10 reps |
Here's my recent routine for FBEOD, I'm considering increasing volume after this period of weight loss, maybe sooner, unsure.
| Day 1 (All aimed to be 2 sets, max of 12 reps, to failure) | Day 2 (All aimed to be 2 sets, max of 12 reps, to failure) |
| Hack Squat | Hip Thrusts |
| Calf Raise (Leg press) | Romainian Deadlifts (Newly added) |
| Incline Dumbbell Press (newly replaced) | Lat pull down |
| Skull Crushers | Dumbbell Curls |
| Lateral Raises | Rows (wide grip) |
| Seated face pulls (Recently re-added, felt my upper back wasn't fatigued enough) |
Sleep Background
My sleep has been all over the place, generally between 1am and 7:30am, looking to start sleeping at 10-11pm, will be tracking this.
Cardio Background
I love to walk, and will be getting back into that. I've routinely done 20k steps per day 6 months ago, now closer to 8-15k steps. I hate high intensity cardio with a passion, it makes me stupidly hungry and I eat more than I lose. I'm considering getting into cycling but I'm a bit broke at the moment.
Progress Pictures
Maybe it's the lighting, maybe it's delusion, maybe it's that from my own eyes I can see/feel the muscle better, but these pics feel worse than real life. Maybe (definitely) my posing needs improvement. I know I'm very overweight, but the muscle just isn't showing.
%
good base here 
