Veteran Log 2026 Building and Growth Bodybuilding Log

[Allupfromhere]

I’ve had a lot of conversations recently around how I approach fat loss and why I choose to do it the way I do.
There’s been genuine interest, good questions, and a fair bit of curiosity. So rather than drip feed pieces, I want to lay out the intention clearly and show it through execution.

What follows isn’t theory or hype. It’s the framework I’m applying right now, with the goal of demonstrating what’s possible when fat loss is approached through efficiency, health, and understanding, not punishment.

This isn’t about shortcuts, abusing drugs, or forcing fat loss through sheer suffering.
My intention with this phase is simple: execute properly and show what happens when the body is supported instead of bullied.

Fat loss isn’t magic. Fat is stored energy. If you understand where the energy balance sits, create a smart deficit through food and output, and then support the systems responsible for mobilising and using that energy, the body does exactly what it’s designed to do efficiently.
Every compound I use has a purpose. Nothing here is random, and nothing is chosen at the expense of health. The goal is the opposite:
better mitochondrial function, better insulin sensitivity, better lipid profiles, better energy, better cognition and as a by-product, dramatically improved fat loss.
When lipolysis is supported, when energy expenditure is elevated intelligently, when mitochondria are upregulated, and when training output stays high, you don’t have to starve yourself or watch performance fall off a cliff. Food can stay higher. Training can stay aggressive. Recovery stays intact.

That’s the difference.

This approach isn’t about doing more it’s about doing things correctly. Aligning nutrition, output, recovery, and pharmacology so the body works with you, not against you.
Over the next four weeks, I’m going to show what that looks like in real time. Not theory. Not hype. Execution and results.
If the results speak, and I’m confident they will, that’s where the real conversation starts.
Not about copying compounds, but about understanding why this works, why health matters, and why long-term buy-in beats short term punishment every time.
This isn’t a sprint.
But when everything is aligned, progress accelerates and that’s the point I’m here to prove.


Before I go any further, I want to acknowledge the people that have taken the time to invest in me.
A lot of the clarity I have around this approach has come from spending time learning from people far more knowledgeable than me, people who understand the mechanisms behind fat loss, health, and performance, not just the outcomes. Consistently pushing me to think deeper, ask better questions, and stop looking for blunt force solutions when smarter ones exist.
They’ve shown me that real progress doesn’t come from doing more or suffering harder, but from aligning systems nutrition, output, recovery, and pharmacology so the body can operate efficiently instead of being constantly stressed into compliance.
This shift in perspective has been massive for me. It’s changed how I approach fat loss phases, how I prioritise health, and how I think about long term progression as a whole.
None of this is me claiming mastery. It’s me applying what Im being taught, staying open to learning, and doing my best to execute the right way. I’m genuinely grateful for the guidance, and I’m confident the results will reflect the quality of that input.

Stayed Tuned, it will be worth it .

 

[Doctakay]

Very keen for this one brother!

 

[LevButlerov]

I’ve had a lot of conversations recently around how I approach fat loss and why I choose to do it the way I do.
There’s been genuine interest, good questions, and a fair bit of curiosity. So rather than drip feed pieces, I want to lay out the intention clearly and show it through execution.

What follows isn’t theory or hype. It’s the framework I’m applying right now, with the goal of demonstrating what’s possible when fat loss is approached through efficiency, health, and understanding, not punishment.

This isn’t about shortcuts, abusing drugs, or forcing fat loss through sheer suffering.
My intention with this phase is simple: execute properly and show what happens when the body is supported instead of bullied.

Fat loss isn’t magic. Fat is stored energy. If you understand where the energy balance sits, create a smart deficit through food and output, and then support the systems responsible for mobilising and using that energy, the body does exactly what it’s designed to do efficiently.
Every compound I use has a purpose. Nothing here is random, and nothing is chosen at the expense of health. The goal is the opposite:
better mitochondrial function, better insulin sensitivity, better lipid profiles, better energy, better cognition and as a by-product, dramatically improved fat loss.
When lipolysis is supported, when energy expenditure is elevated intelligently, when mitochondria are upregulated, and when training output stays high, you don’t have to starve yourself or watch performance fall off a cliff. Food can stay higher. Training can stay aggressive. Recovery stays intact.

That’s the difference.

This approach isn’t about doing more it’s about doing things correctly. Aligning nutrition, output, recovery, and pharmacology so the body works with you, not against you.
Over the next four weeks, I’m going to show what that looks like in real time. Not theory. Not hype. Execution and results.
If the results speak, and I’m confident they will, that’s where the real conversation starts.
Not about copying compounds, but about understanding why this works, why health matters, and why long-term buy-in beats short term punishment every time.
This isn’t a sprint.
But when everything is aligned, progress accelerates and that’s the point I’m here to prove.


Before I go any further, I want to acknowledge the people that have taken the time to invest in me.
A lot of the clarity I have around this approach has come from spending time learning from people far more knowledgeable than me, people who understand the mechanisms behind fat loss, health, and performance, not just the outcomes. Consistently pushing me to think deeper, ask better questions, and stop looking for blunt force solutions when smarter ones exist.
They’ve shown me that real progress doesn’t come from doing more or suffering harder, but from aligning systems nutrition, output, recovery, and pharmacology so the body can operate efficiently instead of being constantly stressed into compliance.
This shift in perspective has been massive for me. It’s changed how I approach fat loss phases, how I prioritise health, and how I think about long term progression as a whole.
None of this is me claiming mastery. It’s me applying what Im being taught, staying open to learning, and doing my best to execute the right way. I’m genuinely grateful for the guidance, and I’m confident the results will reflect the quality of that input.

Stayed Tuned, it will be worth it .

well said @Allupfromhere you need a proper mindset for fat loss not just a random approach, "cutting with tren" for sure!

Fat loss isn’t magic. Fat is stored energy.

This is the best quote ever!!!!

@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[LH5515]

I’ve had a lot of conversations recently around how I approach fat loss and why I choose to do it the way I do.
There’s been genuine interest, good questions, and a fair bit of curiosity. So rather than drip feed pieces, I want to lay out the intention clearly and show it through execution.

What follows isn’t theory or hype. It’s the framework I’m applying right now, with the goal of demonstrating what’s possible when fat loss is approached through efficiency, health, and understanding, not punishment.

This isn’t about shortcuts, abusing drugs, or forcing fat loss through sheer suffering.
My intention with this phase is simple: execute properly and show what happens when the body is supported instead of bullied.

Fat loss isn’t magic. Fat is stored energy. If you understand where the energy balance sits, create a smart deficit through food and output, and then support the systems responsible for mobilising and using that energy, the body does exactly what it’s designed to do efficiently.
Every compound I use has a purpose. Nothing here is random, and nothing is chosen at the expense of health. The goal is the opposite:
better mitochondrial function, better insulin sensitivity, better lipid profiles, better energy, better cognition and as a by-product, dramatically improved fat loss.
When lipolysis is supported, when energy expenditure is elevated intelligently, when mitochondria are upregulated, and when training output stays high, you don’t have to starve yourself or watch performance fall off a cliff. Food can stay higher. Training can stay aggressive. Recovery stays intact.

That’s the difference.

This approach isn’t about doing more it’s about doing things correctly. Aligning nutrition, output, recovery, and pharmacology so the body works with you, not against you.
Over the next four weeks, I’m going to show what that looks like in real time. Not theory. Not hype. Execution and results.
If the results speak, and I’m confident they will, that’s where the real conversation starts.
Not about copying compounds, but about understanding why this works, why health matters, and why long-term buy-in beats short term punishment every time.
This isn’t a sprint.
But when everything is aligned, progress accelerates and that’s the point I’m here to prove.


Before I go any further, I want to acknowledge the people that have taken the time to invest in me.
A lot of the clarity I have around this approach has come from spending time learning from people far more knowledgeable than me, people who understand the mechanisms behind fat loss, health, and performance, not just the outcomes. Consistently pushing me to think deeper, ask better questions, and stop looking for blunt force solutions when smarter ones exist.
They’ve shown me that real progress doesn’t come from doing more or suffering harder, but from aligning systems nutrition, output, recovery, and pharmacology so the body can operate efficiently instead of being constantly stressed into compliance.
This shift in perspective has been massive for me. It’s changed how I approach fat loss phases, how I prioritise health, and how I think about long term progression as a whole.
None of this is me claiming mastery. It’s me applying what Im being taught, staying open to learning, and doing my best to execute the right way. I’m genuinely grateful for the guidance, and I’m confident the results will reflect the quality of that input.

Stayed Tuned, it will be worth it .

You are all over this community, in every conversation, in every thread, trying to help educate those around you and spread positivity and support as wide as you can reach. Thank you

Completely agree that health and longevity should be at the forefront of any goal, cutting or building. We need more role models like you my friend.

I'm strapped in and have front row seats to the @Allupfromhere show. Lets get it done King

 

[Allupfromhere]

Interested in the GHK-CU. Was going to jump on this band wagon also! What you hoping to get out of it?

Skin tightening lol... hopefully can help along with gh but my theory is. If it can be filled woth fat it can be filled with muscle

 

[Allupfromhere]

Very keen for this one brother!

These next 4 weeks will be worth watching bro

 

[LH5515]

Skin tightening lol... hopefully can help along with gh but my theory is. If it can be filled woth fat it can be filled with muscle

Fuk yes! Was looking into it for the same thing… heard good things

 

[Allupfromhere]

"cutting with tren"

Hahaha brother been there you have followed me from the start you have seen all my mistakes and my successes. Im trying to learn from my mistakes

This is the best quote ever!!!!

Its that simple though isnt it..
Much love legend

 

[Allupfromhere]

You are all over this community, in every conversation, in every thread, trying to help educate those around you and spread positivity and support as wide as you can reach. Thank you

Completely agree that health and longevity should be at the forefront of any goal, cutting or building. We need more role models like you my friend.

I'm strapped in and have front row seats to the @Allupfromhere show. Lets get it done King

Trying my best to promote a healthier pathway for everyone brother. Sit back legend this will be worth watching.
And im trying to chase your shredz down too hahaha

 

[LH5515]

Trying my best to promote a healthier pathway for everyone brother. Sit back legend this will be worth watching.
And im trying to chase your shredz down too hahaha

You'll smash my shredz Can't wait to see it bro

 

[Allupfromhere]

You'll smash my shredz Can't wait to see it bro

I dont need all of them would be happy with half

 

[Kopite67]

I’ve had a lot of conversations recently around how I approach fat loss and why I choose to do it the way I do.
There’s been genuine interest, good questions, and a fair bit of curiosity. So rather than drip feed pieces, I want to lay out the intention clearly and show it through execution.

What follows isn’t theory or hype. It’s the framework I’m applying right now, with the goal of demonstrating what’s possible when fat loss is approached through efficiency, health, and understanding, not punishment.

This isn’t about shortcuts, abusing drugs, or forcing fat loss through sheer suffering.
My intention with this phase is simple: execute properly and show what happens when the body is supported instead of bullied.

Fat loss isn’t magic. Fat is stored energy. If you understand where the energy balance sits, create a smart deficit through food and output, and then support the systems responsible for mobilising and using that energy, the body does exactly what it’s designed to do efficiently.
Every compound I use has a purpose. Nothing here is random, and nothing is chosen at the expense of health. The goal is the opposite:
better mitochondrial function, better insulin sensitivity, better lipid profiles, better energy, better cognition and as a by-product, dramatically improved fat loss.
When lipolysis is supported, when energy expenditure is elevated intelligently, when mitochondria are upregulated, and when training output stays high, you don’t have to starve yourself or watch performance fall off a cliff. Food can stay higher. Training can stay aggressive. Recovery stays intact.

That’s the difference.

This approach isn’t about doing more it’s about doing things correctly. Aligning nutrition, output, recovery, and pharmacology so the body works with you, not against you.
Over the next four weeks, I’m going to show what that looks like in real time. Not theory. Not hype. Execution and results.
If the results speak, and I’m confident they will, that’s where the real conversation starts.
Not about copying compounds, but about understanding why this works, why health matters, and why long-term buy-in beats short term punishment every time.
This isn’t a sprint.
But when everything is aligned, progress accelerates and that’s the point I’m here to prove.


Before I go any further, I want to acknowledge the people that have taken the time to invest in me.
A lot of the clarity I have around this approach has come from spending time learning from people far more knowledgeable than me, people who understand the mechanisms behind fat loss, health, and performance, not just the outcomes. Consistently pushing me to think deeper, ask better questions, and stop looking for blunt force solutions when smarter ones exist.
They’ve shown me that real progress doesn’t come from doing more or suffering harder, but from aligning systems nutrition, output, recovery, and pharmacology so the body can operate efficiently instead of being constantly stressed into compliance.
This shift in perspective has been massive for me. It’s changed how I approach fat loss phases, how I prioritise health, and how I think about long term progression as a whole.
None of this is me claiming mastery. It’s me applying what Im being taught, staying open to learning, and doing my best to execute the right way. I’m genuinely grateful for the guidance, and I’m confident the results will reflect the quality of that input.

Stayed Tuned, it will be worth it .

A master teaching class from a legend. This is going to be epic and I can't wait.
I freely admit losing weight used to be easy for me but as I get older it becomes more difficult. This is just the educational content I need at the moment. It will be like going back to University with Professor @Allupfromhere leading the lecture series. Love this

 

[OmaD]

I’ve had a lot of conversations recently around how I approach fat loss and why I choose to do it the way I do.
There’s been genuine interest, good questions, and a fair bit of curiosity. So rather than drip feed pieces, I want to lay out the intention clearly and show it through execution.

What follows isn’t theory or hype. It’s the framework I’m applying right now, with the goal of demonstrating what’s possible when fat loss is approached through efficiency, health, and understanding, not punishment.

This isn’t about shortcuts, abusing drugs, or forcing fat loss through sheer suffering.
My intention with this phase is simple: execute properly and show what happens when the body is supported instead of bullied.

Fat loss isn’t magic. Fat is stored energy. If you understand where the energy balance sits, create a smart deficit through food and output, and then support the systems responsible for mobilising and using that energy, the body does exactly what it’s designed to do efficiently.
Every compound I use has a purpose. Nothing here is random, and nothing is chosen at the expense of health. The goal is the opposite:
better mitochondrial function, better insulin sensitivity, better lipid profiles, better energy, better cognition and as a by-product, dramatically improved fat loss.
When lipolysis is supported, when energy expenditure is elevated intelligently, when mitochondria are upregulated, and when training output stays high, you don’t have to starve yourself or watch performance fall off a cliff. Food can stay higher. Training can stay aggressive. Recovery stays intact.

That’s the difference.

This approach isn’t about doing more it’s about doing things correctly. Aligning nutrition, output, recovery, and pharmacology so the body works with you, not against you.
Over the next four weeks, I’m going to show what that looks like in real time. Not theory. Not hype. Execution and results.
If the results speak, and I’m confident they will, that’s where the real conversation starts.
Not about copying compounds, but about understanding why this works, why health matters, and why long-term buy-in beats short term punishment every time.
This isn’t a sprint.
But when everything is aligned, progress accelerates and that’s the point I’m here to prove.


Before I go any further, I want to acknowledge the people that have taken the time to invest in me.
A lot of the clarity I have around this approach has come from spending time learning from people far more knowledgeable than me, people who understand the mechanisms behind fat loss, health, and performance, not just the outcomes. Consistently pushing me to think deeper, ask better questions, and stop looking for blunt force solutions when smarter ones exist.
They’ve shown me that real progress doesn’t come from doing more or suffering harder, but from aligning systems nutrition, output, recovery, and pharmacology so the body can operate efficiently instead of being constantly stressed into compliance.
This shift in perspective has been massive for me. It’s changed how I approach fat loss phases, how I prioritise health, and how I think about long term progression as a whole.
None of this is me claiming mastery. It’s me applying what Im being taught, staying open to learning, and doing my best to execute the right way. I’m genuinely grateful for the guidance, and I’m confident the results will reflect the quality of that input.

Stayed Tuned, it will be worth it .

Love this Brother. Fine tune the body to work Optimally. Instead of eating bugger all food and hammering the Gear.

 

[ZenithHealth]

I’ve had a lot of conversations recently around how I approach fat loss and why I choose to do it the way I do.
There’s been genuine interest, good questions, and a fair bit of curiosity. So rather than drip feed pieces, I want to lay out the intention clearly and show it through execution.

What follows isn’t theory or hype. It’s the framework I’m applying right now, with the goal of demonstrating what’s possible when fat loss is approached through efficiency, health, and understanding, not punishment.

This isn’t about shortcuts, abusing drugs, or forcing fat loss through sheer suffering.
My intention with this phase is simple: execute properly and show what happens when the body is supported instead of bullied.

Fat loss isn’t magic. Fat is stored energy. If you understand where the energy balance sits, create a smart deficit through food and output, and then support the systems responsible for mobilising and using that energy, the body does exactly what it’s designed to do efficiently.
Every compound I use has a purpose. Nothing here is random, and nothing is chosen at the expense of health. The goal is the opposite:
better mitochondrial function, better insulin sensitivity, better lipid profiles, better energy, better cognition and as a by-product, dramatically improved fat loss.
When lipolysis is supported, when energy expenditure is elevated intelligently, when mitochondria are upregulated, and when training output stays high, you don’t have to starve yourself or watch performance fall off a cliff. Food can stay higher. Training can stay aggressive. Recovery stays intact.

That’s the difference.

This approach isn’t about doing more it’s about doing things correctly. Aligning nutrition, output, recovery, and pharmacology so the body works with you, not against you.
Over the next four weeks, I’m going to show what that looks like in real time. Not theory. Not hype. Execution and results.
If the results speak, and I’m confident they will, that’s where the real conversation starts.
Not about copying compounds, but about understanding why this works, why health matters, and why long-term buy-in beats short term punishment every time.
This isn’t a sprint.
But when everything is aligned, progress accelerates and that’s the point I’m here to prove.


Before I go any further, I want to acknowledge the people that have taken the time to invest in me.
A lot of the clarity I have around this approach has come from spending time learning from people far more knowledgeable than me, people who understand the mechanisms behind fat loss, health, and performance, not just the outcomes. Consistently pushing me to think deeper, ask better questions, and stop looking for blunt force solutions when smarter ones exist.
They’ve shown me that real progress doesn’t come from doing more or suffering harder, but from aligning systems nutrition, output, recovery, and pharmacology so the body can operate efficiently instead of being constantly stressed into compliance.
This shift in perspective has been massive for me. It’s changed how I approach fat loss phases, how I prioritise health, and how I think about long term progression as a whole.
None of this is me claiming mastery. It’s me applying what Im being taught, staying open to learning, and doing my best to execute the right way. I’m genuinely grateful for the guidance, and I’m confident the results will reflect the quality of that input.

Stayed Tuned, it will be worth it .

Some deep words here, coming from someone that struggled weight in the past these words really hit hard.

You've already done an amazing job, cant wait to see how much further you're gonna take it

 

[Allupfromhere]

A master teaching class from a legend. This is going to be epic and I can't wait.
I freely admit losing weight used to be easy for me but as I get older it becomes more difficult. This is just the educational content I need at the moment. It will be like going back to University with Professor @Allupfromhere leading the lecture series. Love this

Stay tuned brother i got ya

 

[Allupfromhere]

Love this Brother. Fine tune the body to work Optimally. Instead of eating bugger all food and hammering the Gear.

In a nutshell bro

 

[Allupfromhere]

Some deep words here, coming from someone that struggled weight in the past these words really hit hard.

You've already done an amazing job, cant wait to see how much further you're gonna take it

Bro im honestly getting excited my self to show it in action lol

 

[IlLGlI]

I’ve had a lot of conversations recently around how I approach fat loss and why I choose to do it the way I do.
There’s been genuine interest, good questions, and a fair bit of curiosity. So rather than drip feed pieces, I want to lay out the intention clearly and show it through execution.

What follows isn’t theory or hype. It’s the framework I’m applying right now, with the goal of demonstrating what’s possible when fat loss is approached through efficiency, health, and understanding, not punishment.

This isn’t about shortcuts, abusing drugs, or forcing fat loss through sheer suffering.
My intention with this phase is simple: execute properly and show what happens when the body is supported instead of bullied.

Fat loss isn’t magic. Fat is stored energy. If you understand where the energy balance sits, create a smart deficit through food and output, and then support the systems responsible for mobilising and using that energy, the body does exactly what it’s designed to do efficiently.
Every compound I use has a purpose. Nothing here is random, and nothing is chosen at the expense of health. The goal is the opposite:
better mitochondrial function, better insulin sensitivity, better lipid profiles, better energy, better cognition and as a by-product, dramatically improved fat loss.
When lipolysis is supported, when energy expenditure is elevated intelligently, when mitochondria are upregulated, and when training output stays high, you don’t have to starve yourself or watch performance fall off a cliff. Food can stay higher. Training can stay aggressive. Recovery stays intact.

That’s the difference.

This approach isn’t about doing more it’s about doing things correctly. Aligning nutrition, output, recovery, and pharmacology so the body works with you, not against you.
Over the next four weeks, I’m going to show what that looks like in real time. Not theory. Not hype. Execution and results.
If the results speak, and I’m confident they will, that’s where the real conversation starts.
Not about copying compounds, but about understanding why this works, why health matters, and why long-term buy-in beats short term punishment every time.
This isn’t a sprint.
But when everything is aligned, progress accelerates and that’s the point I’m here to prove.


Before I go any further, I want to acknowledge the people that have taken the time to invest in me.
A lot of the clarity I have around this approach has come from spending time learning from people far more knowledgeable than me, people who understand the mechanisms behind fat loss, health, and performance, not just the outcomes. Consistently pushing me to think deeper, ask better questions, and stop looking for blunt force solutions when smarter ones exist.
They’ve shown me that real progress doesn’t come from doing more or suffering harder, but from aligning systems nutrition, output, recovery, and pharmacology so the body can operate efficiently instead of being constantly stressed into compliance.
This shift in perspective has been massive for me. It’s changed how I approach fat loss phases, how I prioritise health, and how I think about long term progression as a whole.
None of this is me claiming mastery. It’s me applying what Im being taught, staying open to learning, and doing my best to execute the right way. I’m genuinely grateful for the guidance, and I’m confident the results will reflect the quality of that input.

Stayed Tuned, it will be worth it .

Love it bro, excited to see the next level of progress coming your way.

 

[Allupfromhere]

Wednesday - Push

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
110kg ×8
80kg ×12
Execution on this is almost robotic now.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
30kg ×11
15kg ×12
BW ×15
Through in a body weight set here tonight because my chest was pumping like fuck.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×14
Clean controlled, hard squeeze in the contraction without arm lockout.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×8
60kg x11
A little noise in the shoulder here tonight unfortunately. Might move back to dumbbells to give it a more natural plane

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12
7.5kg ×10
5kg ×11
The crusade continues for more reps lol.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14- 20sec rest
45kg ×13
Back moving these exactly how they should be.


Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Always nice to finish at true failure.


Workouts are shifting rapidly with how my body is responding right now. Performance is coming through at a level that honestly caught me off guard, and the rate of body composition change feels almost day to day. Execution feels cleaner, output feels higher, and recovery is no longer the limiting factor it once was.

This isn’t accidental. Strategic decisions in setup are lining up perfectly with a body that’s beginning to function far more efficiently. When systems start working with each other instead of competing, the result is undeniable.

Clear direction from coach and a full function rebuild underway, heavily driven by mitochondrial optimisation. Energy production, work capacity, and resilience are all moving in the right direction at once and it’s showing everywhere.

The next four weeks are going to be very telling.
Eyes open. We’re just getting started

 

[LH5515]

Wednesday - Push

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
110kg ×8
80kg ×12
Execution on this is almost robotic now.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
30kg ×11
15kg ×12
BW ×15
Through in a body weight set here tonight because my chest was pumping like fuck.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×14
Clean controlled, hard squeeze in the contraction without arm lockout.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×8
60kg x11
A little noise in the shoulder here tonight unfortunately. Might move back to dumbbells to give it a more natural plane

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12
7.5kg ×10
5kg ×11
The crusade continues for more reps lol.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14- 20sec rest
45kg ×13
Back moving these exactly how they should be.


Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Always nice to finish at true failure.


Workouts are shifting rapidly with how my body is responding right now. Performance is coming through at a level that honestly caught me off guard, and the rate of body composition change feels almost day to day. Execution feels cleaner, output feels higher, and recovery is no longer the limiting factor it once was.

This isn’t accidental. Strategic decisions in setup are lining up perfectly with a body that’s beginning to function far more efficiently. When systems start working with each other instead of competing, the result is undeniable.

Clear direction from coach and a full function rebuild underway, heavily driven by mitochondrial optimisation. Energy production, work capacity, and resilience are all moving in the right direction at once and it’s showing everywhere.

The next four weeks are going to be very telling.
Eyes open. We’re just getting started

Solid session bro. Great exercises and pushing some decent load

Nice performance is not being compromised by cut. Absolutely elite how the body is functioning

 

[Allupfromhere]

Solid session bro. Great exercises and pushing some decent load

Nice performance is not being compromised by cut. Absolutely elite how the body is functioning

Thanks king! Ima do a write up of the compounds im using and a breakdown for each as soon as i get some time lol

 

[Allupfromhere]

Love it bro, excited to see the next level of progress coming your way.

Excited to show it in action King

 

[Troy643]

My brother, EXCELLENT write up.

I love how you really deep dive into every aspect of your training, your diet, as well as your take on fat loss. Rebuilding and optimizing that mitochondrial system really has a dramatic effect on energy, as well as fat loss.

Having the amazing captain we have steering the ship is also a great aid, but at the end of the day, remember you're the one putting in the work.

Keep doing what you're doing bro, it's great. Love being part of your journey and can't wait to see what you achieve in 2026.

Team CG baby <3

 

[Mitig8]

Well I am late to the party but this is the type of log everyone should be following brother

Informative
Detailed
Engaging

I’m invested in this for you brother, excited to see the results under the guidance of some real legends

 

[Kopite67]

Wednesday - Push

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
110kg ×8
80kg ×12
Execution on this is almost robotic now.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
30kg ×11
15kg ×12
BW ×15
Through in a body weight set here tonight because my chest was pumping like fuck.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×14
Clean controlled, hard squeeze in the contraction without arm lockout.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×8
60kg x11
A little noise in the shoulder here tonight unfortunately. Might move back to dumbbells to give it a more natural plane

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12
7.5kg ×10
5kg ×11
The crusade continues for more reps lol.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14- 20sec rest
45kg ×13
Back moving these exactly how they should be.


Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Always nice to finish at true failure.


Workouts are shifting rapidly with how my body is responding right now. Performance is coming through at a level that honestly caught me off guard, and the rate of body composition change feels almost day to day. Execution feels cleaner, output feels higher, and recovery is no longer the limiting factor it once was.

This isn’t accidental. Strategic decisions in setup are lining up perfectly with a body that’s beginning to function far more efficiently. When systems start working with each other instead of competing, the result is undeniable.

Clear direction from coach and a full function rebuild underway, heavily driven by mitochondrial optimisation. Energy production, work capacity, and resilience are all moving in the right direction at once and it’s showing everywhere.

The next four weeks are going to be very telling.
Eyes open. We’re just getting started

Fabulous update as usual brother. Volume is great and your program set-up is balanced to hit everything required each day. As you have stated above "strategic decisions in setup" are there for all to see and it will so interesting to watch them unfold further as the year progressed. Evo Fam love legend

 

[Pigsy]

Thanks bro but i promise we are just getting started

This is what i like to hear, LFG

 

[Pigsy]

Skin tightening lol... hopefully can help along with gh but my theory is. If it can be filled woth fat it can be filled with muscle

It works, hard a lot of loose skin after my fat loss. This helped along side HGH

 

[Pigsy]

Some deep words here, coming from someone that struggled weight in the past these words really hit hard.

You've already done an amazing job, cant wait to see how much further you're gonna take it

It is hard, as I also found. It's a total change in mindset and change of lifestyle. When yiu start seeing results. You get driven for more

 

[R.AP]

I’ve had a lot of conversations recently around how I approach fat loss and why I choose to do it the way I do.
There’s been genuine interest, good questions, and a fair bit of curiosity. So rather than drip feed pieces, I want to lay out the intention clearly and show it through execution.

What follows isn’t theory or hype. It’s the framework I’m applying right now, with the goal of demonstrating what’s possible when fat loss is approached through efficiency, health, and understanding, not punishment.

This isn’t about shortcuts, abusing drugs, or forcing fat loss through sheer suffering.
My intention with this phase is simple: execute properly and show what happens when the body is supported instead of bullied.

Fat loss isn’t magic. Fat is stored energy. If you understand where the energy balance sits, create a smart deficit through food and output, and then support the systems responsible for mobilising and using that energy, the body does exactly what it’s designed to do efficiently.
Every compound I use has a purpose. Nothing here is random, and nothing is chosen at the expense of health. The goal is the opposite:
better mitochondrial function, better insulin sensitivity, better lipid profiles, better energy, better cognition and as a by-product, dramatically improved fat loss.
When lipolysis is supported, when energy expenditure is elevated intelligently, when mitochondria are upregulated, and when training output stays high, you don’t have to starve yourself or watch performance fall off a cliff. Food can stay higher. Training can stay aggressive. Recovery stays intact.

That’s the difference.

This approach isn’t about doing more it’s about doing things correctly. Aligning nutrition, output, recovery, and pharmacology so the body works with you, not against you.
Over the next four weeks, I’m going to show what that looks like in real time. Not theory. Not hype. Execution and results.
If the results speak, and I’m confident they will, that’s where the real conversation starts.
Not about copying compounds, but about understanding why this works, why health matters, and why long-term buy-in beats short term punishment every time.
This isn’t a sprint.
But when everything is aligned, progress accelerates and that’s the point I’m here to prove.


Before I go any further, I want to acknowledge the people that have taken the time to invest in me.
A lot of the clarity I have around this approach has come from spending time learning from people far more knowledgeable than me, people who understand the mechanisms behind fat loss, health, and performance, not just the outcomes. Consistently pushing me to think deeper, ask better questions, and stop looking for blunt force solutions when smarter ones exist.
They’ve shown me that real progress doesn’t come from doing more or suffering harder, but from aligning systems nutrition, output, recovery, and pharmacology so the body can operate efficiently instead of being constantly stressed into compliance.
This shift in perspective has been massive for me. It’s changed how I approach fat loss phases, how I prioritise health, and how I think about long term progression as a whole.
None of this is me claiming mastery. It’s me applying what Im being taught, staying open to learning, and doing my best to execute the right way. I’m genuinely grateful for the guidance, and I’m confident the results will reflect the quality of that input.

Stayed Tuned, it will be worth it .

Agreed, and this framework should be the foundation of what we teach everyone looking for help here on EVO. Nice post brother. Good shit.

@LevButlerov

 

[Allupfromhere]

Agreed, and this framework should be the foundation of what we teach everyone looking for help here on EVO. Nice post brother. Good shit.

@LevButlerov

Thanks brother

Everyone you want to see this approach in action from someone at an elite level. Watch the rate of change big @R.AP is achieving in such a short time with control

 

[Allupfromhere]

Finally lcms e2 has come back!!!!!
Some ldl to clean up over these next weeks and everything else is gtg. E2 is exactly where we want it right now. High enough for everything we need from it without causing any sides. Ig1f serum is high and conversion is strong... yes i understand there is much more to this but this is the only real metric we can use as we cant measure the levels in the muscle cell.

 

[Allupfromhere]

 

[LH5515]

Finally lcms e2 has come back!!!!!
Some ldl to clean up over these next weeks and everything else is gtg. E2 is exactly where we want it right now. High enough for everything we need from it without causing any sides. Ig1f serum is high and conversion is strong... yes i understand there is much more to this but this is the only real metric we can use as we cant measure the levels in the muscle cell.

Nice results brother .. tracking well brother

 

[Allupfromhere]

Nice results brother .. tracking well brother

I fix that cholesterol in the next four weeks and ill be ready to push depending on body fat

 

[Pigsy]

I fix that cholesterol in the next four weeks and ill be ready to push depending on body fat

Can wait see yout next push brother

 

[Kopite67]

Finally lcms e2 has come back!!!!!
Some ldl to clean up over these next weeks and everything else is gtg. E2 is exactly where we want it right now. High enough for everything we need from it without causing any sides. Ig1f serum is high and conversion is strong... yes i understand there is much more to this but this is the only real metric we can use as we cant measure the levels in the muscle cell.

Got to be happy with those results brother. The game is well and truly on now

 

[Dreamer]

Hdl is solid at least, lowering LDL is wayyy easier than raising hdl, solid bloods brother

 

[LH5515]

I fix that cholesterol in the next four weeks and ill be ready to push depending on body fat

Let’s fuknnnn go beast mode time brother

 

[HarleyGuy]

I’ve had a lot of conversations recently around how I approach fat loss and why I choose to do it the way I do.
There’s been genuine interest, good questions, and a fair bit of curiosity. So rather than drip feed pieces, I want to lay out the intention clearly and show it through execution.

What follows isn’t theory or hype. It’s the framework I’m applying right now, with the goal of demonstrating what’s possible when fat loss is approached through efficiency, health, and understanding, not punishment.

This isn’t about shortcuts, abusing drugs, or forcing fat loss through sheer suffering.
My intention with this phase is simple: execute properly and show what happens when the body is supported instead of bullied.

Fat loss isn’t magic. Fat is stored energy. If you understand where the energy balance sits, create a smart deficit through food and output, and then support the systems responsible for mobilising and using that energy, the body does exactly what it’s designed to do efficiently.
Every compound I use has a purpose. Nothing here is random, and nothing is chosen at the expense of health. The goal is the opposite:
better mitochondrial function, better insulin sensitivity, better lipid profiles, better energy, better cognition and as a by-product, dramatically improved fat loss.
When lipolysis is supported, when energy expenditure is elevated intelligently, when mitochondria are upregulated, and when training output stays high, you don’t have to starve yourself or watch performance fall off a cliff. Food can stay higher. Training can stay aggressive. Recovery stays intact.

That’s the difference.

This approach isn’t about doing more it’s about doing things correctly. Aligning nutrition, output, recovery, and pharmacology so the body works with you, not against you.
Over the next four weeks, I’m going to show what that looks like in real time. Not theory. Not hype. Execution and results.
If the results speak, and I’m confident they will, that’s where the real conversation starts.
Not about copying compounds, but about understanding why this works, why health matters, and why long-term buy-in beats short term punishment every time.
This isn’t a sprint.
But when everything is aligned, progress accelerates and that’s the point I’m here to prove.


Before I go any further, I want to acknowledge the people that have taken the time to invest in me.
A lot of the clarity I have around this approach has come from spending time learning from people far more knowledgeable than me, people who understand the mechanisms behind fat loss, health, and performance, not just the outcomes. Consistently pushing me to think deeper, ask better questions, and stop looking for blunt force solutions when smarter ones exist.
They’ve shown me that real progress doesn’t come from doing more or suffering harder, but from aligning systems nutrition, output, recovery, and pharmacology so the body can operate efficiently instead of being constantly stressed into compliance.
This shift in perspective has been massive for me. It’s changed how I approach fat loss phases, how I prioritise health, and how I think about long term progression as a whole.
None of this is me claiming mastery. It’s me applying what Im being taught, staying open to learning, and doing my best to execute the right way. I’m genuinely grateful for the guidance, and I’m confident the results will reflect the quality of that input.

Stayed Tuned, it will be worth it .

This was so well written and articulated brother! Behind that veil of comedic fuckery of yours is a brilliant mind and I love it. You're a right fucked Aussie good and proper but an intelligent helpful success as well! Love the synergy LOL!

I'll be watching this closely and I'm never let down when I get caught up on your log. The part about getting results through suffering vs. playing the long game is totally on point.

This little write up should be used as a cut and paste for members to read. In fact I'm going to tag @3xCharm in this to help him out with his recovery journal and his log and it's direction.

Thanks for this brother!

 

[LevButlerov]

Finally lcms e2 has come back!!!!!
Some ldl to clean up over these next weeks and everything else is gtg. E2 is exactly where we want it right now. High enough for everything we need from it without causing any sides. Ig1f serum is high and conversion is strong... yes i understand there is much more to this but this is the only real metric we can use as we cant measure the levels in the muscle cell.

View attachment 168264

I wouldn't worry about any lipids, you're a grown man who lifts and essentially bodybuilds you're not an old lady @Allupfromhere
but your e2 is high, very high, i suggest aromasin asap add it and i would eod the dose for 2 weeks to see how you feel first

 

[Allupfromhere]

Can wait see yout next push brother

Hopefully i can keep health in check and push for a long time. Need to grow as much quality tissue these next 2 years
Thanks for the support my brother

 

[Allupfromhere]

Got to be happy with those results brother. The game is well and truly on now

Yeah pretty stoked brother wont lie haha clean health in striking range.

 

[Allupfromhere]

Hdl is solid at least, lowering LDL is wayyy easier than raising hdl, solid bloods brother

Yeah could be a little more polished but will try and increase that a little as we bring ldl down over the next few weeks.

 

[Allupfromhere]

This was so well written and articulated brother! Behind that veil of comedic fuckery of yours is a brilliant mind and I love it. You're a right fucked Aussie good and proper but an intelligent helpful success as well! Love the synergy LOL!

I'll be watching this closely and I'm never let down when I get caught up on your log. The part about getting results through suffering vs. playing the long game is totally on point.

This little write up should be used as a cut and paste for members to read. In fact I'm going to tag @3xCharm in this to help him out with his recovery journal and his log and it's direction.

Thanks for this brother!

Hahahaha thanks brother putting in a helluva lot of commitment to education right now.
I genuinely believes not on is this a much healthier direction but also a much more effective approach. Win win

 

[Allupfromhere]

I wouldn't worry about any lipids, you're a grown man who lifts and essentially bodybuilds you're not an old lady @Allupfromhere
but your e2 is high, very high, i suggest aromasin asap add it and i would eod the dose for 2 weeks to see how you feel first

Honestly my brother its where my coach wants me sitting right now also and i feel amazing.

Everything is solid right now, recovery, mood, energy, libido, mindset and igf1 is solid. No gyno and no acne.

I dont have any negative sides from e2 at this level only positives. I understand this level isnt ideal for everyone as genetic variables play a huge role but for me currently im in a perfect position.

Gym progression is holding and still improving in some areas. Fat is melting off and keeping dryness and energy is through the roof.

Blood pressue is perfect and insulin sensitivity is in a dynamite position.

Dryness holding throughout the whole day currently.

Big shoutout to my sponsors and coach too
@R&Dpharma
@shadow labs
@PopRox19

Big changes incoming this year and hope to continue to make the team proud

 

[Pigsy]

Hopefully i can keep health in check and push for a long time. Need to grow as much quality tissue these next 2 years
Thanks for the support my brother

You always have my support brother

 

[LH5515]

Honestly my brother its where my coach wants me sitting right now also and i feel amazing.

Everything is solid right now, recovery, mood, energy, libido, mindset and igf1 is solid. No gyno and no acne.

I dont have any negative sides from e2 at this level only positives. I understand this level isnt ideal for everyone as genetic variables play a huge role but for me currently im in a perfect position.

Gym progression is holding and still improving in some areas. Fat is melting off and keeping dryness and energy is through the roof.

Blood pressue is perfect and insulin sensitivity is in a dynamite position.

Dryness holding throughout the whole day currently.View attachment 169223

Big shoutout to my sponsors and coach too
@R&Dpharma
@shadow labs
@PopRox19

Big changes incoming this year and hope to continue to make the team proud

Legs looks insane brother

Glad your feeling

 

[HarleyGuy]

Honestly my brother its where my coach wants me sitting right now also and i feel amazing.

Everything is solid right now, recovery, mood, energy, libido, mindset and igf1 is solid. No gyno and no acne.

I dont have any negative sides from e2 at this level only positives. I understand this level isnt ideal for everyone as genetic variables play a huge role but for me currently im in a perfect position.

Gym progression is holding and still improving in some areas. Fat is melting off and keeping dryness and energy is through the roof.

Blood pressue is perfect and insulin sensitivity is in a dynamite position.

Dryness holding throughout the whole day currently.View attachment 169223

Big shoutout to my sponsors and coach too
@R&Dpharma
@shadow labs
@PopRox19

Big changes incoming this year and hope to continue to make the team proud

From fatty beast to (non) natty beast! Spectacular!

 

[LevButlerov]

Honestly my brother its where my coach wants me sitting right now also and i feel amazing.

Everything is solid right now, recovery, mood, energy, libido, mindset and igf1 is solid. No gyno and no acne.

I dont have any negative sides from e2 at this level only positives. I understand this level isnt ideal for everyone as genetic variables play a huge role but for me currently im in a perfect position.

Gym progression is holding and still improving in some areas. Fat is melting off and keeping dryness and energy is through the roof.

Blood pressue is perfect and insulin sensitivity is in a dynamite position.

Dryness holding throughout the whole day currently.View attachment 169223

Big shoutout to my sponsors and coach too
@R&Dpharma
@shadow labs
@PopRox19

Big changes incoming this year and hope to continue to make the team proud

You look amazing @Allupfromhere legs are shredded wow! EVO family love and pride your way!

 

[LH5515]

You look amazing @Allupfromhere legs are shredded wow! EVO family love and pride your way!

Absolute beast and his transformation has been truely inspiring & motivating

 

[Allupfromhere]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

 

[Kopite67]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

Sage advice once again brother. Even after an unfortunate happening you still find the positives and make progress. Inspirational. The weight loss was epic BTW. Hope the back sorts itself rapidly and you can resume things at full tilt again. All the positive vibes sent your way bro

 

[LH5515]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

Head up warrior. This game is a marathon, not a sprint.

Stick to diet. Get the back right. Enjoy some recovery time then get back into gym when you have the green light and go again

Blessing in disguise. Your body will love reduced load and down time. You’ll come back more hungry. Motivated. Mentally stronger than ever before

you’ve motivated the community with your transformation. Now you’ll show your true resilience when things don’t quite go your way!!!

Sending love brother

 

[Allupfromhere]

Head up warrior. This game is a marathon, not a sprint.

Stick to diet. Get the back right. Enjoy some recovery time then get back into gym when you have the green light and go again

Blessing in disguise. Your body will love reduced load and down time. You’ll come back more hungry. Motivated. Mentally stronger than ever before

you’ve motivated the community with your transformation. Now you’ll show your true resilience when things don’t quite go your way!!!

Sending love brother

Really appreciate that brother, it means a lot.
I spend a lot of time encouraging others, so getting that support back when things don’t go to plan genuinely hits home. It’s a good reminder this community runs both ways.
You’re right though, get the back right, respect the process, and play the long game.
Will bounce back soon enough
Much love

 

[Doctakay]

You've got that state of mind all sorted and I'm inspired by how detailed and organised you are my dude.
Lots of Evo Family Love and Bulk Respect
Praying for a speedy full recovery brother.
Please keep us posted.

 

[Allupfromhere]

Sage advice once again brother. Even after an unfortunate happening you still find the positives and make progress. Inspirational. The weight loss was epic BTW. Hope the back sorts itself rapidly and you can resume things at full tilt again. All the positive vibes sent your way bro

You've got that state of mind all sorted and I'm inspired by how detailed and organised you are my dude.
Lots of Evo Family Love and Bulk Respect
Praying for a speedy full recovery brother.
Please keep us posted.

Thanks brothers

 

[Alice_In_Ironland]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

Oh that sucks! So sorry to hear that. But your determination & attitude are SO solid, so I believe you’ll still make great progress on the weight loss goal. An opportunity to focus on mobility, light cardio, sauna/ recovery, and you’ll come back stronger than ever & with fresh motivation to crush your training!

 

[LH5515]

Really appreciate that brother, it means a lot.
I spend a lot of time encouraging others, so getting that support back when things don’t go to plan genuinely hits home. It’s a good reminder this community runs both ways.
You’re right though, get the back right, respect the process, and play the long game.
Will bounce back soon enough
Much love

I’ve got you brother. What ever you need

We said 2026 was our year! We’ll smash Together. Through the good and bad brah

 

[Trenhead3cc]

Sorry to hear bro! Here is to a speedy recovery! You will bounce back

 

[Allupfromhere]

I’ve got you brother. What ever you need

We said 2026 was our year! We’ll smash Together. Through the good and bad brah

Sorry to hear bro! Here is to a speedy recovery! You will bounce back

Appreciate ya both Kings

 

[Allupfromhere]

Oh that sucks! So sorry to hear that. But your determination & attitude are SO solid, so I believe you’ll still make great progress on the weight loss goal. An opportunity to focus on mobility, light cardio, sauna/ recovery, and you’ll come back stronger than ever & with fresh motivation to crush your training!
Oh that sucks! So sorry to hear that. But your determination & attitude are SO solid, so I believe you’ll still make great progress on the weight loss goal. An opportunity to focus on mobility, light cardio, sauna/ recovery, and you’ll come back stronger than ever & with fresh motivation to crush your training!

Haha def not the plot twist I ordered, but I’ll take it on the chin. Really appreciate the belief and the perspective though . I’ll put the extra energy into recovery, and the boring but important stuff so I can come back firing, just gotta roll with the punches. Thanks for the support, it genuinely helps

 

[ZenithHealth]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

Love your attitude brother

As someone that has had many injuries in the past its so easy to fall off the wagon and let everything goto shit, I am not a specialist but it sounds like a soft tissue injury and as far as back injuries go that is one of the better ones.

It'll take a few weeks but you'll get there brother, don't stress

 

[LevButlerov]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

sorry about the injury @Allupfromhere you're strong, lets get bpc/tb around the site and get infrared lamp on it, can you see any swelling or ok?

 

[Mobster]

This is no biggy. Just a blip to recover from.

 

[Stans]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

This is a log we can all learn a lot from. Hope the back clears up soon bro. Love your mindset

 

[stevesmi]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

@Allupfromhere seems like you have a goal and you're sticking to it and you definitely have a good read on how your body's going to react.

 

[ceo]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

Bros, good job on the health markers. It's going to be nice. I like that you are shifting to mobility and restoring blood flow. That's good. That's what I did after my injury. @Allupfromhere

 

[Ulter]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

I'm glad to see that you're getting great results. @Allupfromhere we are definitely proud of you. You have become a leader and a strong part of the EVO family.

 

[ROIDDERS]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

@Allupfromhere definitely you should keep your diet no matter what the situation. The benefits of having a good diet will pay off as you get older.

 

[2Thick]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

Wow the blood pressure is looking really solid. It's great that you're so healthy and you look fantastic too. What else could you ask for? @Allupfromhere

 

[ballin2504]

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.
Progress only slows if you let it.

@Allupfromhere hate to hear about the injury man. Hope you heal up quickly brother.

 

[Allupfromhere]

Love your attitude brother

As someone that has had many injuries in the past its so easy to fall off the wagon and let everything goto shit, I am not a specialist but it sounds like a soft tissue injury and as far as back injuries go that is one of the better ones.

It'll take a few weeks but you'll get there brother, don't stress

Yeah bro take the hit and move on lol hahaha thanks legend

 

[Allupfromhere]

sorry about the injury @Allupfromhere you're strong, lets get bpc/tb around the site and get infrared lamp on it, can you see any swelling or ok?

Nah swelling not present, will get the peptides into it also.. def need to purchase an infrared lamp though brother. Want to look into one of these just to have anyway i reckon.
Back is moving better though wont be lifting weights this week But managed to get 15k steps in yesterday. Will just push the liss cardio and focus on some fat loss

 

[Allupfromhere]

This is a log we can all learn a lot from. Hope the back clears up soon bro. Love your mindset

Thanks legend! If anyone can get even something small from my logs then its all worth it

 

[Allupfromhere]

@Allupfromhere seems like you have a goal and you're sticking to it and you definitely have a good read on how your body's going to react.

Have become much more aware with my body now which does help a fair bit

 

[Allupfromhere]

Bros, good job on the health markers. It's going to be nice. I like that you are shifting to mobility and restoring blood flow. That's good. That's what I did after my injury. @Allupfromhere

Thanks brother, hows you injury going now you all good again bro?

 

[Allupfromhere]

I'm glad to see that you're getting great results. @Allupfromhere we are definitely proud of you. You have become a leader and a strong part of the EVO family.

Thanks my brother means alot

 

[Allupfromhere]

@Allupfromhere definitely you should keep your diet no matter what the situation. The benefits of having a good diet will pay off as you get older.

Nutrition structure is where it all starts and ends isnt it brother

 

[Allupfromhere]

Wow the blood pressure is looking really solid. It's great that you're so healthy and you look fantastic too. What else could you ask for? @Allupfromhere

Thanks bro!!! Appreciate the kind words
Definitely can ask for more gains though always

 

[Allupfromhere]

@Allupfromhere hate to hear about the injury man. Hope you heal up quickly brother.

Thanks brother appreciate it

 

[stevesmi]

Have become much more aware with my body now which does help a fair bit

That's a great weapon to have.

 

[LevButlerov]

Nah swelling not present, will get the peptides into it also.. def need to purchase an infrared lamp though brother. Want to look into one of these just to have anyway i reckon.
Back is moving better though wont be lifting weights this week But managed to get 15k steps in yesterday. Will just push the liss cardio and focus on some fat loss

if you can budget it, get infrared will change your life I hope you're ok pushing again soon @Allupfromhere

 

[Allupfromhere]

if you can budget it, get infrared will change your life I hope you're ok pushing again soon @Allupfromhere

Ill get one for sure brother.
Me too bro was starting to really build some momentum lol. Fingers crossed next week we can go for it again.

 

[Allupfromhere]

Yo Crew hope everyone has started the week like proper wild fire.

Back is improving, pain is reducing also.
Definitely no training on the cards this week as disappointed as i am but step count and liss will be moving up as much as my back allows 15k in the bank yesterday and hope to be pushing around 20k today.

Keeping all calories to rest day macros until we are back throwing weights around again.

I had a goal to show everyone what could be achieved in 4 weeks and im confident i will still have the impressive changes that i had set out to show you be ready by the end.

Mindset remains strong and ethic doesnt doesnt shift.

Some meal pics for ya too even though they dont change

 

[ZenithHealth]

Yo Crew hope everyone has started the week like proper wild fire.

Back is improving, pain is reducing also.
Definitely no training on the cards this week as disappointed as i am but step count and liss will be moving up as much as my back allows 15k in the bank yesterday and hope to be pushing around 20k today.

Keeping all calories to rest day macros until we are back throwing weights around again.

I had a goal to show everyone what could be achieved in 4 weeks and im confident i will still have the impressive changes that i had set out to show you be ready by the end.

Mindset remains strong and ethic doesnt doesnt shift.

Some meal pics for ya too even though they dont change View attachment 170457View attachment 170458View attachment 170459View attachment 170460

Food looks great brother

 

[Coolguy]

Yo Crew hope everyone has started the week like proper wild fire.

Back is improving, pain is reducing also.
Definitely no training on the cards this week as disappointed as i am but step count and liss will be moving up as much as my back allows 15k in the bank yesterday and hope to be pushing around 20k today.

Keeping all calories to rest day macros until we are back throwing weights around again.

I had a goal to show everyone what could be achieved in 4 weeks and im confident i will still have the impressive changes that i had set out to show you be ready by the end.

Mindset remains strong and ethic doesnt doesnt shift.

Some meal pics for ya too even though they dont change View attachment 170457View attachment 170458View attachment 170459View attachment 170460

That looks fire brother.
Just popped in to sus out ya log and geez bro your looking diced.
Very jelly of how far you have come in such a short time.

 

[Kopite67]

Yo Crew hope everyone has started the week like proper wild fire.

Back is improving, pain is reducing also.
Definitely no training on the cards this week as disappointed as i am but step count and liss will be moving up as much as my back allows 15k in the bank yesterday and hope to be pushing around 20k today.

Keeping all calories to rest day macros until we are back throwing weights around again.

I had a goal to show everyone what could be achieved in 4 weeks and im confident i will still have the impressive changes that i had set out to show you be ready by the end.

Mindset remains strong and ethic doesnt doesnt shift.

Some meal pics for ya too even though they dont change View attachment 170457View attachment 170458View attachment 170459View attachment 170460

Sucks that the back is still not 100% but at least you are not forcing the issue and making it worse. None of us expect either your iron clad mindset or granite ethics to shift one iota during this minor hiccup in proceedings. All the positive vibes I can muster and Evo love sent your way brother

 

[Allupfromhere]

That looks fire brother.
Just popped in to sus out ya log and geez bro your looking diced.
Very jelly of how far you have come in such a short time.

Yo my brother and thank you
Everything is lined up exactly where it needs to be right now and its paying off proper.
Coach feels we're stil a heap off where conditioning need to be before we shift though. Everything we are doing right now and the position we are chasing is all prioritising the maximum chance at the best and most productive growth phase. I just trust in his decisions and plan as he hasnt led me off line a single bit yet.

Getting to the pointy end of cutting down though and i know it will start to demand some mental grit soon but the first set of goal posts are in the cross-hairs

Few more % to go lol

 

[Allupfromhere]

Sucks that the back is still not 100% but at least you are not forcing the issue and making it worse. None of us expect either your iron clad mindset or granite ethics to shift one iota during this minor hiccup in proceedings. All the positive vibes I can muster and Evo love sent your way brother

Thanks King
Honestly brother i think i add that to my posts more aimed and reminding myself haha. Always treated my logs and updates like a personal journal deep down. I just try to present them in a way that allows people to follow with me.

Appreciate you brother and always welcome all your support

 

[ceo]

Thanks brother, hows you injury going now you all good again bro?

Bro, there's no way I'm ever gonna be 100%. I think I'm 80 or 90%.

 

[Ulter]

Thanks my brother means alot

We really appreciate you.

 

[2Thick]

Thanks bro!!! Appreciate the kind words
Definitely can ask for more gains though always

That's what we want to see.

 

[Freki]

Bloods looked pretty good bro, still the magic man

Enjoy the rest of your "deload week", going to feel great when you get back in the gym.

 

[ROIDDERS]

Nutrition structure is where it all starts and ends isnt it brother

Definitely nutrition is number one.

 

[Allupfromhere]

Bloods looked pretty good bro, still the magic man

Enjoy the rest of your "deload week", going to feel great when you get back in the gym.

I thought so too all things considered lol.

Should be all sweet in a few weeks
Yeah mate hanging to get back in there!

 

[Allupfromhere]

Powered by @R&Dpharma
Health by @shadow labs
Coached by the big dawg @PopRox19

Another day and another 16k in the bank.
Actually really enjoying the dedicated cardio again. Things looking a little tighter and a little drier again today, all positive signs things are still well on track. Here's a horseshoe for ya just because lol ...
And the Titan in the backround

 

[Kopite67]

Powered by @R&Dpharma
Health by @shadow labs
Coached by the big dawg @PopRox19

Another day and another 16k in the bank.
Actually really enjoying the dedicated cardio again. Things looking a little tighter and a little drier again today, all positive signs things are still well on track. Here's a horseshoe for ya just because lol ...
And the Titan in the backround
View attachment 170951

Holy shit brother that arm and delt are sliced, diced, huge and literally . Little break is doing nothing to the condition.

 

[LevButlerov]

Powered by @R&Dpharma
Health by @shadow labs
Coached by the big dawg @PopRox19

Another day and another 16k in the bank.
Actually really enjoying the dedicated cardio again. Things looking a little tighter and a little drier again today, all positive signs things are still well on track. Here's a horseshoe for ya just because lol ...
And the Titan in the backround
View attachment 170951

16k in the bank USD or just steps? @Allupfromhere love that arm, super pumped
Titan in bg lol funny pic

 

[FluffyBunny]

Week 1 Reflection

Powered by @R&Dpharma
Health by @shadow labs
Coached by the Big Dog @PopRox19

The first week of this log has been humbling but I’m still genuinely happy with where things are sitting. Check-in done and I’m confident in the direction everything is moving now.


Nutrition had to be rearranged just before this log started. Coach gave me a well-timed kick up the ass, and honestly, it was needed. Reality’s set in there’s still a shitload of work to do before we even think about shifting direction. The priority right now is setting the body up for the strongest possible growth phase this year.


This is a marathon, not a race. The real target is later 2027. That doesn’t mean we get slack, it just means we don’t rush and make dumb mistakes.


Scale weight is only 2kg down from where the cut started back in September, but body composition is miles ahead of where it was. That’s a big win. Muscle has been retained, and in some areas, even built during the process.


Over the next 6 weeks we’ll continue to monitor composition closely. Coach will make the necessary moves as we go, with the aim of finishing this cut exactly as lean as required. We don’t stop until that box is ticked.


At the same time, we’re cleaning up bloods. They’re sitting pretty damn good all things considered, but the goal is to hit every target before putting the body under any further stress. LCMS E2 results should be back soon, potentially looking to bring it a little higher to optimise IGF-1 conversion and assist with further LDL improvements.


Diet-wise, the only change has been shifting some carbs from post-workout to pre-workout now that calories have dropped. Fueling training is non-negotiable at this stage.


Daily BG hasn’t been ideal, sitting in the low 5’s mmol, however HbA1c came back extremely good so we’ll make some small, smart adjustments with supplements to bring daily BG down.


Current compounds:
• 600mg Test E - @R&Dpharma
• 200mg EQ - @R&Dpharma
• 5iu GH - @shadow labs
• 4mg Reta - @shadow labs
• 2mg MOTS-c
• 50mg SLU-PP-332 (split)
• 500mg Injectable L-Carnitine


Recently added (7mg daily):
• 1mg BPC-157
• 1mg TB-500
• 5mg GHK-Cu


Fresh week ahead. Let’s keep stacking quality days and moving with intent.
Love you all
View attachment 166891

fargn beautiful brother! you look amazing! im so proud of you. look at you now from where you started different guy! fargn model material now lol

 

[FluffyBunny]

Powered by @R&Dpharma
Health by @shadow labs
Coached by the big dawg @PopRox19

Another day and another 16k in the bank.
Actually really enjoying the dedicated cardio again. Things looking a little tighter and a little drier again today, all positive signs things are still well on track. Here's a horseshoe for ya just because lol ...
And the Titan in the backround
View attachment 170951

Front delts popin! Seperation in the triceps.. beautiful stop it!