Approved Log Pre-cycle Weight Loss Log

[west_nz]

21/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Dinner	Tuna	300g	361.5	78.6	3	0
	Tomato Sauce	77ml	64.1	1	0	12.3
Lunch	Shoulder Bacon	57g	123.5cal	8.5	8.8	1.5
	Chicken Breast	400g	480cal	89.6	10.4	0
	Edam Cheese	57g	203.8	15	14.3	1.5
	Spaghetti Pasta	71g	269.8	9	1.2	50.5
	Diced Tomato (Canned)	114g	37cal	0.9	0.3	6.5
Work Snacks	Shapes	1 kids size packet	128.25	1.9	5.6	15.7
Total			1667.95	204.5	43.6	88

Same meal as the day before, plus a 'shapes' (Crackers) thing at work.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 17398 (Not a typo, had a super long call, and I walk for every second I call)

Chest day today, felt great, higher volume too. Only downside is my shoulder press (See notes below)

Bench Press
50kg 20 reps, 50kg 14 reps
Note: Only up by 2 reps on the second set, but form is improving

Seated Dumbbell Shoulder press
24kg 20 reps, 24kg 20 reps.
Note: Down 4kg from my last time, gym was stupid busy, didn't want to wait 10 minutes for the 14kgs to be free.

Incline bench press
30kg 20 reps, 35kg 20 reps
Note: Huge increase from last time (got 18 then 9 reps on 30kg). Either a mix of not working out on the weekend, or moving triceps to the end caused this major increase, I think it could go higher.

Single arm cable laterial raise
5kg 20 reps, 5kg 20 reps
Note: Burnt like hell (good thing), looking forward to increasing this up next time (Maybe, was low on the shoulder press so might leave it)

Overhead tricep extensions
12.5kg 20 reps, 12.5kg 18 reps
Note: Felt great, big increase in reps.

Recovery
Only thing to point out is quads are sore, but less than normal. I'm pointing to the consistency of it, nothing else tbh.

Weight
90.9kg, down another 100g from before, which means no ballooning back up after the weekend, I'm happy.

Sleep/Energy
Energy good, sleep better, 7/10 maybe.

General Notes
Nothing much to say generally, besides a good workout, good energy, good recovery, good food, amazing steps.

 

[west_nz]

22/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Dinner	Tuna	300g	361.5	78.6	3	0
	Tomato Sauce	77ml	64.1	1	0	12.3
Lunch	Shoulder Bacon	57g	123.5cal	8.5	8.8	1.5
	Chicken Breast	400g	480cal	89.6	10.4	0
	Edam Cheese	57g	203.8	15	14.3	1.5
	Spaghetti Pasta	71g	269.8	9	1.2	50.5
	Diced Tomato (Canned)	114g	37cal	0.9	0.3	6.5
Work Snacks	Shapes	1 kids size packet	128.25	1.9	5.6	15.7
After gym drink	Bundaberg (Brewed) lemon lime bitters (no alcohol)	375ml	183.75	0	0	43.2
Total			1851.7	204.5	43.6	131.2

Same meal as the day before, plus a post-workout drink. Was craving caffeine like mad, but decided to go for this instead because I want to stick to no caffeine, at least for another month. Certainly a bit more calories than expected, but this is my literal 10/10 favourite drink brand, so it won't be more often than every 2-3 months.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 8785

Back day today, felt amazing, continuing on the higher volume trend.

lat pulldown wide grip
70kg 17 reps, 70kg 13 reps
Note: (Up from 12 reps, 12 reps at 70, so great effort)

Bent-over rows (Wide grip to bias upper back/traps/rear delts)
50kg 19 reps, 50kg 16 reps
Note: Was 13 reps then 18 reps last week somehow, probably rest related, happy this time.

Recovery
Quads are minimally sore, normally on day 3 they're screaming to die lol.
Chest feels sore when flexed, but normal, feeling solid.

I'm somewhat questioning continuing high volume work if I'm honest, but I'm gonna keep it up for a while longer. Getting closer to failure (with better form closer to failure) has been a big boost at the minimum.

Weight
90.7kg, down another 200g from yesterday, good progress so far, damn excited to hit the 80s. Overall this weight means I'm ~3 months until I reach my goal of 80kg specifically, at that point I'll reassess my specific weight goal, and I'll likely post some more photos at 85kg and 80kg and get some feedback for the evo fam for how much lower they think I should go before my first cycle, but that's at least 2-3 months away, plus a month of maintenance & blood work.

Sleep/Energy
Energy good, sleep better, 7/10 maybe.

General Notes
Nothing special to say today, besides I have a friend's birthday party tomorrow, probably going to drink a bit, probably going to be limited, depends on where the night goes.

Would be interested to get some potential thoughts on planning and researching my first eventual cycle 3-4 months away. So far the "loose plan" is to

1. Hit 80kg, and reassess my goal weight to start the proper cycle prep (I'm guessing between 70-75kg, depends on how lean I look tbh, I haven't been at 80kg in at least 3 years)
2. Reach the goal weight I decide on, then sit at maintenance for a month. Goal os this is to steady out energy, and get a good baseline for bloodwork.
3. Get bloodwork done, and determine the specific cycle I'm doing.
4. Cycle wise, I'm leaning towards Test E/P only, probably 200-300mg/week, and would like to look into some potential pct if necessary, but not sure if it's necessary? (For the record, I have a lot to learn, I've learnt some basics, I'm listening to the pod, and will sit down and properly plan in the coming months)
5. Start the cycle, go on a (likely) small surplus of calories (300cal daily?)

Will be sourcing from either AuStarLabs (NZ Domestic) or kiwibulk, and overall my goal is to just trial out a cycle, with the goal to ideally see the benefits, but keeping it reasonable. Maybe even looking to start lower and increase over the cycle? not sure if that's a good idea.

 

[2Thick]

We've gotta be active somewhere if it's not on the job

yes definitely. That does make a difference. Maybe get a stand-up desk if you want.

 

[waggat]

22/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Dinner	Tuna	300g	361.5	78.6	3	0
	Tomato Sauce	77ml	64.1	1	0	12.3
Lunch	Shoulder Bacon	57g	123.5cal	8.5	8.8	1.5
	Chicken Breast	400g	480cal	89.6	10.4	0
	Edam Cheese	57g	203.8	15	14.3	1.5
	Spaghetti Pasta	71g	269.8	9	1.2	50.5
	Diced Tomato (Canned)	114g	37cal	0.9	0.3	6.5
Work Snacks	Shapes	1 kids size packet	128.25	1.9	5.6	15.7
After gym drink	Bundaberg (Brewed) lemon lime bitters (no alcohol)	375ml	183.75	0	0	43.2
Total			1851.7	204.5	43.6	131.2

Same meal as the day before, plus a post-workout drink. Was craving caffeine like mad, but decided to go for this instead because I want to stick to no caffeine, at least for another month. Certainly a bit more calories than expected, but this is my literal 10/10 favourite drink brand, so it won't be more often than every 2-3 months.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 8785

Back day today, felt amazing, continuing on the higher volume trend.

lat pulldown wide grip
70kg 17 reps, 70kg 13 reps
Note: (Up from 12 reps, 12 reps at 70, so great effort)

Bent-over rows (Wide grip to bias upper back/traps/rear delts)
50kg 19 reps, 50kg 16 reps
Note: Was 13 reps then 18 reps last week somehow, probably rest related, happy this time.

Recovery
Quads are minimally sore, normally on day 3 they're screaming to die lol.
Chest feels sore when flexed, but normal, feeling solid.

I'm somewhat questioning continuing high volume work if I'm honest, but I'm gonna keep it up for a while longer. Getting closer to failure (with better form closer to failure) has been a big boost at the minimum.

Weight
90.7kg, down another 200g from yesterday, good progress so far, damn excited to hit the 80s. Overall this weight means I'm ~3 months until I reach my goal of 80kg specifically, at that point I'll reassess my specific weight goal, and I'll likely post some more photos at 85kg and 80kg and get some feedback for the evo fam for how much lower they think I should go before my first cycle, but that's at least 2-3 months away, plus a month of maintenance & blood work.

Sleep/Energy
Energy good, sleep better, 7/10 maybe.

General Notes
Nothing special to say today, besides I have a friend's birthday party tomorrow, probably going to drink a bit, probably going to be limited, depends on where the night goes.

Would be interested to get some potential thoughts on planning and researching my first eventual cycle 3-4 months away. So far the "loose plan" is to

1. Hit 80kg, and reassess my goal weight to start the proper cycle prep (I'm guessing between 70-75kg, depends on how lean I look tbh, I haven't been at 80kg in at least 3 years)
2. Reach the goal weight I decide on, then sit at maintenance for a month. Goal os this is to steady out energy, and get a good baseline for bloodwork.
3. Get bloodwork done, and determine the specific cycle I'm doing.
4. Cycle wise, I'm leaning towards Test E/P only, probably 200-300mg/week, and would like to look into some potential pct if necessary, but not sure if it's necessary? (For the record, I have a lot to learn, I've learnt some basics, I'm listening to the pod, and will sit down and properly plan in the coming months)
5. Start the cycle, go on a (likely) small surplus of calories (300cal daily?)

Will be sourcing from either AuStarLabs (NZ Domestic) or kiwibulk, and overall my goal is to just trial out a cycle, with the goal to ideally see the benefits, but keeping it reasonable. Maybe even looking to start lower and increase over the cycle? not sure if that's a good idea.

Nice update mate.

What's the story with just two exercises for your back workout?

Regarding your volume, what is your current training split?

Regarding cycle, I had to go back and remind myself of your background. I didn't realise you were only 23. Have you had blood tests at all recently? Do you know where your natural T sits? At that age and if less than a year or two training, your pretty much primed for the best gains you will ever get. I still think you have so much to gain for at least another year just by getting diet and training dialled in.

 

[west_nz]

Nice update mate.

What's the story with just two exercises for your back workout?

I previously ran a higher frequency, lower volume approach, this is actually an increase. I see no point in adding additional exercises if they don't add some additional benefit over doing more volume of an existing workout. IE, i have 2 planes of lat workout specifically, and I have the bend over row as a slightly more upper trap bias exercise compared to the strict cable wide row.

Regarding your volume, what is your current training split?

Current split is 3 days
Upper back, lats (in both planes), biceps.
Chest, upper chest, side delts, triceps.
Then quads, glutes, calves and hamstrings.

You can see it over logs dated 20, 21, 22.

Currently taking a higher volume approach, but that's new based on advice from Lev.

Regarding cycle, I had to go back and remind myself of your background. I didn't realise you were only 23. Have you had blood tests at all recently? Do you know where your natural T sits? At that age and if less than a year or two training, your pretty much primed for the best gains you will ever get. I still think you have so much to gain for at least another year just by getting diet and training dialled in.

I've been much too broke to do blood tests until the next month, and I'm 90% sure my natural T sits quite low. I've been working out since 16, very consistent 16-19 and saw shit growth, nutrition could've been better, but even so.

I'm very much in the spot where I'm sick of hard work barely getting me anywhere, it's half the reason I got so inconsistent 2025-2026.

 

[Tiger Salman Khan]

22/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Dinner	Tuna	300g	361.5	78.6	3	0
	Tomato Sauce	77ml	64.1	1	0	12.3
Lunch	Shoulder Bacon	57g	123.5cal	8.5	8.8	1.5
	Chicken Breast	400g	480cal	89.6	10.4	0
	Edam Cheese	57g	203.8	15	14.3	1.5
	Spaghetti Pasta	71g	269.8	9	1.2	50.5
	Diced Tomato (Canned)	114g	37cal	0.9	0.3	6.5
Work Snacks	Shapes	1 kids size packet	128.25	1.9	5.6	15.7
After gym drink	Bundaberg (Brewed) lemon lime bitters (no alcohol)	375ml	183.75	0	0	43.2
Total			1851.7	204.5	43.6	131.2

Same meal as the day before, plus a post-workout drink. Was craving caffeine like mad, but decided to go for this instead because I want to stick to no caffeine, at least for another month. Certainly a bit more calories than expected, but this is my literal 10/10 favourite drink brand, so it won't be more often than every 2-3 months.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 8785

Back day today, felt amazing, continuing on the higher volume trend.

lat pulldown wide grip
70kg 17 reps, 70kg 13 reps
Note: (Up from 12 reps, 12 reps at 70, so great effort)

Bent-over rows (Wide grip to bias upper back/traps/rear delts)
50kg 19 reps, 50kg 16 reps
Note: Was 13 reps then 18 reps last week somehow, probably rest related, happy this time.

Recovery
Quads are minimally sore, normally on day 3 they're screaming to die lol.
Chest feels sore when flexed, but normal, feeling solid.

I'm somewhat questioning continuing high volume work if I'm honest, but I'm gonna keep it up for a while longer. Getting closer to failure (with better form closer to failure) has been a big boost at the minimum.

Weight
90.7kg, down another 200g from yesterday, good progress so far, damn excited to hit the 80s. Overall this weight means I'm ~3 months until I reach my goal of 80kg specifically, at that point I'll reassess my specific weight goal, and I'll likely post some more photos at 85kg and 80kg and get some feedback for the evo fam for how much lower they think I should go before my first cycle, but that's at least 2-3 months away, plus a month of maintenance & blood work.

Sleep/Energy
Energy good, sleep better, 7/10 maybe.

General Notes
Nothing special to say today, besides I have a friend's birthday party tomorrow, probably going to drink a bit, probably going to be limited, depends on where the night goes.

Would be interested to get some potential thoughts on planning and researching my first eventual cycle 3-4 months away. So far the "loose plan" is to

1. Hit 80kg, and reassess my goal weight to start the proper cycle prep (I'm guessing between 70-75kg, depends on how lean I look tbh, I haven't been at 80kg in at least 3 years)
2. Reach the goal weight I decide on, then sit at maintenance for a month. Goal os this is to steady out energy, and get a good baseline for bloodwork.
3. Get bloodwork done, and determine the specific cycle I'm doing.
4. Cycle wise, I'm leaning towards Test E/P only, probably 200-300mg/week, and would like to look into some potential pct if necessary, but not sure if it's necessary? (For the record, I have a lot to learn, I've learnt some basics, I'm listening to the pod, and will sit down and properly plan in the coming months)
5. Start the cycle, go on a (likely) small surplus of calories (300cal daily?)

Will be sourcing from either AuStarLabs (NZ Domestic) or kiwibulk, and overall my goal is to just trial out a cycle, with the goal to ideally see the benefits, but keeping it reasonable. Maybe even looking to start lower and increase over the cycle? not sure if that's a good idea.

@west_nz Solid updates.....keep up the good work.......

 

[LevButlerov]

21/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Dinner	Tuna	300g	361.5	78.6	3	0
	Tomato Sauce	77ml	64.1	1	0	12.3
Lunch	Shoulder Bacon	57g	123.5cal	8.5	8.8	1.5
	Chicken Breast	400g	480cal	89.6	10.4	0
	Edam Cheese	57g	203.8	15	14.3	1.5
	Spaghetti Pasta	71g	269.8	9	1.2	50.5
	Diced Tomato (Canned)	114g	37cal	0.9	0.3	6.5
Work Snacks	Shapes	1 kids size packet	128.25	1.9	5.6	15.7
Total			1667.95	204.5	43.6	88

Same meal as the day before, plus a 'shapes' (Crackers) thing at work.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 17398 (Not a typo, had a super long call, and I walk for every second I call)

Chest day today, felt great, higher volume too. Only downside is my shoulder press (See notes below)

Bench Press
50kg 20 reps, 50kg 14 reps
Note: Only up by 2 reps on the second set, but form is improving

Seated Dumbbell Shoulder press
24kg 20 reps, 24kg 20 reps.
Note: Down 4kg from my last time, gym was stupid busy, didn't want to wait 10 minutes for the 14kgs to be free.

Incline bench press
30kg 20 reps, 35kg 20 reps
Note: Huge increase from last time (got 18 then 9 reps on 30kg). Either a mix of not working out on the weekend, or moving triceps to the end caused this major increase, I think it could go higher.

Single arm cable laterial raise
5kg 20 reps, 5kg 20 reps
Note: Burnt like hell (good thing), looking forward to increasing this up next time (Maybe, was low on the shoulder press so might leave it)

Overhead tricep extensions
12.5kg 20 reps, 12.5kg 18 reps
Note: Felt great, big increase in reps.

Recovery
Only thing to point out is quads are sore, but less than normal. I'm pointing to the consistency of it, nothing else tbh.

Weight
90.9kg, down another 100g from before, which means no ballooning back up after the weekend, I'm happy.

Sleep/Energy
Energy good, sleep better, 7/10 maybe.

General Notes
Nothing much to say generally, besides a good workout, good energy, good recovery, good food, amazing steps.

22/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Dinner	Tuna	300g	361.5	78.6	3	0
	Tomato Sauce	77ml	64.1	1	0	12.3
Lunch	Shoulder Bacon	57g	123.5cal	8.5	8.8	1.5
	Chicken Breast	400g	480cal	89.6	10.4	0
	Edam Cheese	57g	203.8	15	14.3	1.5
	Spaghetti Pasta	71g	269.8	9	1.2	50.5
	Diced Tomato (Canned)	114g	37cal	0.9	0.3	6.5
Work Snacks	Shapes	1 kids size packet	128.25	1.9	5.6	15.7
After gym drink	Bundaberg (Brewed) lemon lime bitters (no alcohol)	375ml	183.75	0	0	43.2
Total			1851.7	204.5	43.6	131.2

Same meal as the day before, plus a post-workout drink. Was craving caffeine like mad, but decided to go for this instead because I want to stick to no caffeine, at least for another month. Certainly a bit more calories than expected, but this is my literal 10/10 favourite drink brand, so it won't be more often than every 2-3 months.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 8785

Back day today, felt amazing, continuing on the higher volume trend.

lat pulldown wide grip
70kg 17 reps, 70kg 13 reps
Note: (Up from 12 reps, 12 reps at 70, so great effort)

Bent-over rows (Wide grip to bias upper back/traps/rear delts)
50kg 19 reps, 50kg 16 reps
Note: Was 13 reps then 18 reps last week somehow, probably rest related, happy this time.

Recovery
Quads are minimally sore, normally on day 3 they're screaming to die lol.
Chest feels sore when flexed, but normal, feeling solid.

I'm somewhat questioning continuing high volume work if I'm honest, but I'm gonna keep it up for a while longer. Getting closer to failure (with better form closer to failure) has been a big boost at the minimum.

Weight
90.7kg, down another 200g from yesterday, good progress so far, damn excited to hit the 80s. Overall this weight means I'm ~3 months until I reach my goal of 80kg specifically, at that point I'll reassess my specific weight goal, and I'll likely post some more photos at 85kg and 80kg and get some feedback for the evo fam for how much lower they think I should go before my first cycle, but that's at least 2-3 months away, plus a month of maintenance & blood work.

Sleep/Energy
Energy good, sleep better, 7/10 maybe.

General Notes
Nothing special to say today, besides I have a friend's birthday party tomorrow, probably going to drink a bit, probably going to be limited, depends on where the night goes.

Would be interested to get some potential thoughts on planning and researching my first eventual cycle 3-4 months away. So far the "loose plan" is to

1. Hit 80kg, and reassess my goal weight to start the proper cycle prep (I'm guessing between 70-75kg, depends on how lean I look tbh, I haven't been at 80kg in at least 3 years)
2. Reach the goal weight I decide on, then sit at maintenance for a month. Goal os this is to steady out energy, and get a good baseline for bloodwork.
3. Get bloodwork done, and determine the specific cycle I'm doing.
4. Cycle wise, I'm leaning towards Test E/P only, probably 200-300mg/week, and would like to look into some potential pct if necessary, but not sure if it's necessary? (For the record, I have a lot to learn, I've learnt some basics, I'm listening to the pod, and will sit down and properly plan in the coming months)
5. Start the cycle, go on a (likely) small surplus of calories (300cal daily?)

Will be sourcing from either AuStarLabs (NZ Domestic) or kiwibulk, and overall my goal is to just trial out a cycle, with the goal to ideally see the benefits, but keeping it reasonable. Maybe even looking to start lower and increase over the cycle? not sure if that's a good idea.

Steady on protein the 2 days hit 80k? that might work but do you want to bulk yet? @west_nz lets get your updated pics up

and @AuStarLabs seems to be better he's around more

 

[west_nz]

Steady on protein the 2 days hit 80k? that might work but do you want to bulk yet? @west_nz lets get your updated pics up

I'm at 90.1kg as of this morning, and my maximum weight to stop the cut is 80kg, but my plan is to decide at 80kg how much lower I'm going. Then a 1 month maintenance before I start a controlled bulk alongside a cycle.

and @AuStarLabs seems to be better he's around more

Only problem I've see with AuStarLabs (NZ domestic) is that they have 90% of their product out of stock, but it appears kiwibulk has more in stock, especially non-injectables, at least as of his posts.

Somewhat leaning towards orals to start and AuStarLabs has none in stock here in NZ

 

[west_nz]

lets get your updated pics up

That's the plan once I've finished moving, so probably in a couple weeks

 

[LevButlerov]

That's the plan once I've finished moving, so probably in a couple weeks

lets do it

 

[west_nz]

23/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch	Shoulder Bacon	57g	123.5cal	8.5	8.8	1.5
	Chicken Breast	400g	480cal	89.6	10.4	0
	Edam Cheese	57g	203.8	15	14.3	1.5
	Spaghetti Pasta	71g	269.8	9	1.2	50.5
	Diced Tomato (Canned)	114g	37cal	0.9	0.3	6.5
Lunch drink	Bundaberg Diet Brewed Ginger Beer	375ml	32	0	0	6.4
Total			1146.1	123	38	131.2

This day isn't perfectly recorded, as I had lunch as normal, had the bundaberg walking to work, and then for the remainder of the night had a night out. Ate a tiny amount of snacks (max 300cal), and a solid amount of alcohol, I estimate 6-8 shots worth (Counting various types of drinks) for a friends birthday, which a approx calculation is 780cal, I'll add a buffer of 50% (some were shots, some jello shots, some beer).

So tldr, 1170+1146.7+300 == 2616.7 I'll make more comments on this below.

Suppliments & Alcohol
6-8 shots worth of alcohol approximately.

10g creatine

Exercise
Steps are slightly complicated, as I slept at 5am, so I'll be counting the steps up until 5am.
8854 steps on friday itself, ~8000 steps between midnight at 5am.

Now, the day was mostly 'work to and from' as well as 'walking to the party & tiny step counts at the party'. The ~8000 was a mix of walking into town, karaoke (I pace a lot), 2 hours of clubbing (I make it a workout, basically 2 hours of medium intensity cardio), then 30m of walking home.

No gym today, but I did a pushup challenge and hit 30 reps of amazing form, then another 15 later on.

Recovery
Everything was feeling decent, chest was sore to flex, everything else fine. Chest extra sore after those pushups lol, but the pump was great.

Weight
Weight showed 90.1kg, which I don't overly believe given the quick drop from 90.7kg the day before. (Future me talking here, Sunday was a 91kg day, so that says something).

Sleep/Energy
Solid energy, had zero problems with social battery or anything like that, and had a solid 2 hours of clubing without problem.

Sleep at 5am, which obviously isn't ideal, but fuck me it was a great night.

General Notes
So it's clear that today wasn't optimal in the weight loss, muscle building sense, but when comparing it to other nights, I ate significantly better (Macros are low, but purposely to keep calories lower), and had less higher calorie drinks that previous times, so I'm happy.

About to do 24th and 25th's logs now, which are somewhat more normal.

 

[west_nz]

24/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch	Shoulder Bacon	57g	123.5cal	8.5	8.8	1.5
	Chicken Breast	400g	480cal	89.6	10.4	0
	Edam Cheese	57g	203.8	15	14.3	1.5
	Spaghetti Pasta	71g	269.8	9	1.2	50.5
	Diced Tomato (Canned)	114g	37cal	0.9	0.3	6.5
Dinner	Tuna	300g	361.5	78.6	3	0
	Tomato Sauce	77ml	64.1	1	0	12.3
Total			1539.7	202.6	38	72.3

Relatively normal day of food, definitely was a later lunch and earlier dinner.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
No gym today, mostly just a rest day after a whole lotta clubbing and drinking the night before.

I counted 8k of the steps yesterday as the day before (Clubbing into the night), had 13315 total, so I account 5k steps for the 24th (this log).

Recovery
Pushups barely affected my the day after, so everything is good.

I barely get hangovers if I'm honest, was more a rest day at home anyways as planned.

Weight
Honestly, didn't bother weighing myself today this it would be a complete outlier, given I woke up at midday, didn't eat my normal meals the day before, and would either be hydrated, or overhydrated depending on the alcohol effects.

Sleep/Energy
Generally a rest day, nothing special to note.

General Notes
Just generally a reset day, nothing special to note.

 

[west_nz]

25/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
6pm 'I'm hungry as hell' snack	'Corn thins' (Rice cake kinda)	130g	589.23	13.44	8.82	98.91
Dinner (8pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Total			1615.73	121.64 (Read below)	39.22	164.31

Was waiting to get paid today, didn't come in yet, so did a 3 day shop, and ate quite late. Not overly happy, expected pay earlier to properly define budget for this week.

Got those 'corn thins' rice cake things as a high volume thing I could snack on that wasn't too hire in calories, but quite high in volume.

For protein note, yes this is low, I wasn't planning on eating the snack, the 'dinner' (will be two lunches), and then the planned dinner (400g chicken breast) today, so tomorrow will be this meal, without the 'corn thins', with 400g of chicken breast which is another 90g protein, and ~230cal less than today.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
No gym today, but a solid amount of walking from phone call & weighted 'carry my groceries up a hill'.

Steps 11572 (4000 ish related to weighted hill walking)

Recovery
Nothing stands out as low in recovery.

Weight
91kg today, which was to be somewhat expected after the drinks out a day before. Not annoyed it's up from the 90.1kg, as I didn't consider that an accurate weight.

Sleep/Energy
Nothing special to note, felt fine.

General Notes
Okay new meals for the next 2 days (and today), hits 200g protein, slightly lower cal for monday/tuesday (26th/27th). I also brought some zero cal fizzy (soda) to help me through some work cravings I've been having. I forgot to note it for Friday, but as you might notice, no work snacks that day.

Only brought food for 3 days (Sun, mon, tues) due to work pay bullshit, should be sorted by tomorrow. Meal was basically 'I wanted mince, I like beans, tomatoes & onion with it, and I'll put on 400g chicken for dinner because I'm sick of tuna'

Quick note regarding my workout routine, I think I have the capacity to fit in another gym day, and I also think I need to add a rest day between the 3 days of Tues, Wed, Thurs, so as of this coming week, I'll be doing Mon, Wed, Thurs, Sun for a workout routine. Looking to change this to a 'Push, Glute & hamstring' and a 'Pull, Quad & Calf' day, to hit 2x frequency for upper body, and 1x frequency of legs.

Also planning on implementing abs into my workouts, just simple leg raises to the push day probably.

Also looking at increasing my sleep, by bringing the time I sleep to 10pm instead of 11pm, and working on sleep hygiene (Especially device-based). There will be an exception for weekends, mostly anyways.

 

[LevButlerov]

23/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch	Shoulder Bacon	57g	123.5cal	8.5	8.8	1.5
	Chicken Breast	400g	480cal	89.6	10.4	0
	Edam Cheese	57g	203.8	15	14.3	1.5
	Spaghetti Pasta	71g	269.8	9	1.2	50.5
	Diced Tomato (Canned)	114g	37cal	0.9	0.3	6.5
Lunch drink	Bundaberg Diet Brewed Ginger Beer	375ml	32	0	0	6.4
Total			1146.1	123	38	131.2

This day isn't perfectly recorded, as I had lunch as normal, had the bundaberg walking to work, and then for the remainder of the night had a night out. Ate a tiny amount of snacks (max 300cal), and a solid amount of alcohol, I estimate 6-8 shots worth (Counting various types of drinks) for a friends birthday, which a approx calculation is 780cal, I'll add a buffer of 50% (some were shots, some jello shots, some beer).

So tldr, 1170+1146.7+300 == 2616.7 I'll make more comments on this below.

Suppliments & Alcohol
6-8 shots worth of alcohol approximately.

10g creatine

Exercise
Steps are slightly complicated, as I slept at 5am, so I'll be counting the steps up until 5am.
8854 steps on friday itself, ~8000 steps between midnight at 5am.

Now, the day was mostly 'work to and from' as well as 'walking to the party & tiny step counts at the party'. The ~8000 was a mix of walking into town, karaoke (I pace a lot), 2 hours of clubbing (I make it a workout, basically 2 hours of medium intensity cardio), then 30m of walking home.

No gym today, but I did a pushup challenge and hit 30 reps of amazing form, then another 15 later on.

Recovery
Everything was feeling decent, chest was sore to flex, everything else fine. Chest extra sore after those pushups lol, but the pump was great.

Weight
Weight showed 90.1kg, which I don't overly believe given the quick drop from 90.7kg the day before. (Future me talking here, Sunday was a 91kg day, so that says something).

Sleep/Energy
Solid energy, had zero problems with social battery or anything like that, and had a solid 2 hours of clubing without problem.

Sleep at 5am, which obviously isn't ideal, but fuck me it was a great night.

General Notes
So it's clear that today wasn't optimal in the weight loss, muscle building sense, but when comparing it to other nights, I ate significantly better (Macros are low, but purposely to keep calories lower), and had less higher calorie drinks that previous times, so I'm happy.

About to do 24th and 25th's logs now, which are somewhat more normal.

24/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch	Shoulder Bacon	57g	123.5cal	8.5	8.8	1.5
	Chicken Breast	400g	480cal	89.6	10.4	0
	Edam Cheese	57g	203.8	15	14.3	1.5
	Spaghetti Pasta	71g	269.8	9	1.2	50.5
	Diced Tomato (Canned)	114g	37cal	0.9	0.3	6.5
Dinner	Tuna	300g	361.5	78.6	3	0
	Tomato Sauce	77ml	64.1	1	0	12.3
Total			1539.7	202.6	38	72.3

Relatively normal day of food, definitely was a later lunch and earlier dinner.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
No gym today, mostly just a rest day after a whole lotta clubbing and drinking the night before.

I counted 8k of the steps yesterday as the day before (Clubbing into the night), had 13315 total, so I account 5k steps for the 24th (this log).

Recovery
Pushups barely affected my the day after, so everything is good.

I barely get hangovers if I'm honest, was more a rest day at home anyways as planned.

Weight
Honestly, didn't bother weighing myself today this it would be a complete outlier, given I woke up at midday, didn't eat my normal meals the day before, and would either be hydrated, or overhydrated depending on the alcohol effects.

Sleep/Energy
Generally a rest day, nothing special to note.

General Notes
Just generally a reset day, nothing special to note.

25/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
6pm 'I'm hungry as hell' snack	'Corn thins' (Rice cake kinda)	130g	589.23	13.44	8.82	98.91
Dinner (8pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Total			1615.73	121.64 (Read below)	39.22	164.31

Was waiting to get paid today, didn't come in yet, so did a 3 day shop, and ate quite late. Not overly happy, expected pay earlier to properly define budget for this week.

Got those 'corn thins' rice cake things as a high volume thing I could snack on that wasn't too hire in calories, but quite high in volume.

For protein note, yes this is low, I wasn't planning on eating the snack, the 'dinner' (will be two lunches), and then the planned dinner (400g chicken breast) today, so tomorrow will be this meal, without the 'corn thins', with 400g of chicken breast which is another 90g protein, and ~230cal less than today.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
No gym today, but a solid amount of walking from phone call & weighted 'carry my groceries up a hill'.

Steps 11572 (4000 ish related to weighted hill walking)

Recovery
Nothing stands out as low in recovery.

Weight
91kg today, which was to be somewhat expected after the drinks out a day before. Not annoyed it's up from the 90.1kg, as I didn't consider that an accurate weight.

Sleep/Energy
Nothing special to note, felt fine.

General Notes
Okay new meals for the next 2 days (and today), hits 200g protein, slightly lower cal for monday/tuesday (26th/27th). I also brought some zero cal fizzy (soda) to help me through some work cravings I've been having. I forgot to note it for Friday, but as you might notice, no work snacks that day.

Only brought food for 3 days (Sun, mon, tues) due to work pay bullshit, should be sorted by tomorrow. Meal was basically 'I wanted mince, I like beans, tomatoes & onion with it, and I'll put on 400g chicken for dinner because I'm sick of tuna'

Quick note regarding my workout routine, I think I have the capacity to fit in another gym day, and I also think I need to add a rest day between the 3 days of Tues, Wed, Thurs, so as of this coming week, I'll be doing Mon, Wed, Thurs, Sun for a workout routine. Looking to change this to a 'Push, Glute & hamstring' and a 'Pull, Quad & Calf' day, to hit 2x frequency for upper body, and 1x frequency of legs.

Also planning on implementing abs into my workouts, just simple leg raises to the push day probably.

Also looking at increasing my sleep, by bringing the time I sleep to 10pm instead of 11pm, and working on sleep hygiene (Especially device-based). There will be an exception for weekends, mostly anyways.

multi day update I see 200 grams protein is a good level for you but lets see how you do as you get into the week
can you do more volume during the days you have instead of extra day? @west_nz

 

[west_nz]

multi day update I see 200 grams protein is a good level for you but lets see how you do as you get into the week

My aim is to keep at 200g protein or more, but I don't think my current calories has the capacity for more.

can you do more volume during the days you have instead of extra day? @west_nz

My energy is low by the end of the workouts, but i have recovered before the end of the week hence frequency increase not per exercise volume increase.

 

[LevButlerov]

My aim is to keep at 200g protein or more, but I don't think my current calories has the capacity for more.

lets try to keep 200 and see

My energy is low by the end of the workouts, but i have recovered before the end of the week hence frequency increase not per exercise volume increase.

low energy try to move carbs before training @west_nz

 

[west_nz]

low energy try to move carbs before training @west_nz

Carbs (basically only via beans) are mixed into the meal, and given it's high protein it'll also take up energy in the workout trying to digest it. Currently do 1 meal 11am, 1 meal 3pm, gym 5:30pm, dinner 7-8pm

Might add a fast digesting carb 30m before the gym and move my second meal earlier

 

[LevButlerov]

Carbs (basically only via beans) are mixed into the meal, and given it's high protein it'll also take up energy in the workout trying to digest it. Currently do 1 meal 11am, 1 meal 3pm, gym 5:30pm, dinner 7-8pm

Might add a fast digesting carb 30m before the gym and move my second meal earlier

try to add some honey with protein shake preworkout

 

[west_nz]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

 

[LevButlerov]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

I noticed incline and injury how bad is it? @west_nz
and 1 mo straight logging you lost almost 5kgs congratulations! this is why logs so important!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Coolguy]

Congratulations on your log and weightless brother keep at it. Keen to see how you progress

 

[Dreamer]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

Any reason for the crunch machine rather than the cable crunch? Cable crunch is much better if done right, and throw ab wheel roll outs in too.

 

[Kopite67]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

Losing nearly 5kg on a month is an epic achievement and is heartily congratulated. Your dedication to the task at hand is fabulous. That said, don't keep pushing especially if you feel something like a pec tear. How is it feeling now?
Log is well put together and informative btw and I will enjoy following along on this journey

 

[west_nz]

I noticed incline and injury how bad is it? @west_nz
and 1 mo straight logging you lost almost 5kgs congratulations! this is why logs so important!

Just checked my chest again with the "poke around and find if it hurts" test, and there's like one "strand" that feels marginally sorer than the rest. It could be related to the drunk pushups a few days ago lol.

Either way I'll be careful with it for the next while.

The biggest thing I've noticed while logging is the consistency of weight loss over the month, compared to previously where I'd lose more or less each week.

 

[west_nz]

Any reason for the crunch machine rather than the cable crunch? Cable crunch is much better if done right, and throw ab wheel roll outs in too.

Nothing specific besides having more experience with the crunch machine, and generally a more stable exercise, will probably try out both over time.

 

[west_nz]

Losing nearly 5kg on a month is an epic achievement and is heartily congratulated. Your dedication to the task at hand is fabulous.

It's been a great way to keep accountable to myself, knowing and needing to spend 30m a day looking at my effort and progress

That said, don't keep pushing especially if you feel something like a pec tear. How is it feeling now?

Much better, had to find it to feel it, should be good hy next chest session, will likely add a warmup set

Log is well put together and informative btw and I will enjoy following along on this journey

I do my best, going to be having somewhat of an overhaul soon.

 

[Allupfromhere]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

Weight loss is screaming down brother! You gonna smash your targets in the time frame easy

 

[stevesmi]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

@west_nz good job on this boss. You are doing a great job. Good to see that you're happy with your weight.

 

[waggat]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

Nice update mate!

Regarding the new routine, I get what you are doing. I'm not the biggest fan of glutes the day before quads though (assuming you'll do some type of compound exercise for quads).

Hopefully nothing major with your pec injury.

Awesome work losing over 4kg the past month!

 

[Mobster]

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Do you have a massage gun?

 

[west_nz]

Regarding the new routine, I get what you are doing. I'm not the biggest fan of glutes the day before quads though (assuming you'll do some type of compound exercise for quads).

Not the day before, I do my larger leg movements (glutes, quads) on my push days, so there are at least 2-3 days between them.

Won't be doing a compound on quads for a bit while I try this new system out, over time I might increase volume of legs though.

 

[west_nz]

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Do you have a massage gun?

Nope nothing like that, but appears to be recovering fine.

 

[west_nz]

27/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Identical to yesterday.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 5716 (Really shit weather, so didn't walk for as long)

No gym today with new routine, back to it tomorrow.

Recovery
Chest is feeling better, feels less isolated and more general doms now, even so will take it easy for the next chest day.

Weight
Didn't get the chance to weigh myself today, woke up super late (rain messes with my sleep, I always miss alarms), so was rushing to get to work.

Sleep/Energy
Probably slept a bit late, but then rain messes with my sleep, so slept in by an hour, bit pissed off by that, so sleeping way earlier today.

General Notes
Nothing to special, besides planning my next 3 days of meals.

Brought 900g of chicken for each day, alongside some canned butter chicken sauce, and like 150g rice (weighed raw) for the 3 days too for my pre-gym/second lunch meal.

I'm expecting to feel hungrier due to the heavily reduced fat & carbs, and it's partly an experiment to see if I feel especially hungry/low energy.

Expecting to add more rice into the next set of meals after this 2.7kg of chicken is done, wanting to try out some chicken recipes that add a bunch of variety.

 

[Kopite67]

27/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Identical to yesterday.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 5716 (Really shit weather, so didn't walk for as long)

No gym today with new routine, back to it tomorrow.

Recovery
Chest is feeling better, feels less isolated and more general doms now, even so will take it easy for the next chest day.

Weight
Didn't get the chance to weigh myself today, woke up super late (rain messes with my sleep, I always miss alarms), so was rushing to get to work.

Sleep/Energy
Probably slept a bit late, but then rain messes with my sleep, so slept in by an hour, bit pissed off by that, so sleeping way earlier today.

General Notes
Nothing to special, besides planning my next 3 days of meals.

Brought 900g of chicken for each day, alongside some canned butter chicken sauce, and like 150g rice (weighed raw) for the 3 days too for my pre-gym/second lunch meal.

I'm expecting to feel hungrier due to the heavily reduced fat & carbs, and it's partly an experiment to see if I feel especially hungry/low energy.

Expecting to add more rice into the next set of meals after this 2.7kg of chicken is done, wanting to try out some chicken recipes that add a bunch of variety.

Great update brother. Really like the meal prep and the 3 day idea. I intend to use the same system when I get back from leave. Nice bro

 

[LevButlerov]

Just checked my chest again with the "poke around and find if it hurts" test, and there's like one "strand" that feels marginally sorer than the rest. It could be related to the drunk pushups a few days ago lol.

Either way I'll be careful with it for the next while.

The biggest thing I've noticed while logging is the consistency of weight loss over the month, compared to previously where I'd lose more or less each week.

how bad is the chest? redness?
maybe deload chest do lower

 

[ceo]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

Bros, this is fantastic. I like the sleep that you're doing and the weight is also looking to be on point. 100% good job on this. @west_nz

 

[Ulter]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

I don't think its a bad idea to try some volume changes. and also i would look at fish over chicken. but wild caught fish if you can @west_nz

 

[2Thick]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

@west_nz definitely puts it in perspective. You will continue to improve. I actually think you have a lot of potential to really improve a lot more than you think.

 

[ROIDDERS]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

Try and get on a sleep schedule where you're going to bed around the same time. I like to be in bed between 9:30 and 10 p.m., no later than that @west_nz

 

[west_nz]

Great update brother. Really like the meal prep and the 3 day idea. I intend to use the same system when I get back from leave. Nice bro

it works nice because it helps keep cravings lower for me, a week of the same food I can't predict my wants by then, and means I don't get stuck with shit meals for too long

 

[west_nz]

how bad is the chest? redness?
maybe deload chest do lower

no redness, basically fine today, looks like I'll be forced into rest as I'm starting to get sick

 

[west_nz]

I don't think its a bad idea to try some volume changes. and also i would look at fish over chicken. but wild caught fish if you can @west_nz

Will look into fish, seafood in general has insane macros, depends on the price tbh and also I've never had fish as a common meal for me

 

[west_nz]

@west_nz definitely puts it in perspective. You will continue to improve. I actually think you have a lot of potential to really improve a lot more than you think.

100%, my goal is a night and day difference both within the next 6 months, and next 1-2 years

 

[west_nz]

Try and get on a sleep schedule where you're going to bed around the same time. I like to be in bed between 9:30 and 10 p.m., no later than that @west_nz

for me I get my most productive programming work done between 9-2am, so it's a battle to put down the extra work for me lol

 

[LevButlerov]

no redness, basically fine today, looks like I'll be forced into rest as I'm starting to get sick

rest get well

 

[west_nz]

rest get well

That's the plan. Took some paracetamol, increased my calories per 1000, and brought more fizzy to make it easier to increase water intake, then will rest and sleep up, I want this handled quick because I'm meant to have an event tomorrow.

 

[Ulter]

Will look into fish, seafood in general has insane macros, depends on the price tbh and also I've never had fish as a common meal for me

I thought you guys over there had some good fish. Cold water fish tastes better.

 

[ROIDDERS]

for me I get my most productive programming work done between 9-2am, so it's a battle to put down the extra work for me lol

wow that's an interesting schedule.

 

[LevButlerov]

That's the plan. Took some paracetamol, increased my calories per 1000, and brought more fizzy to make it easier to increase water intake, then will rest and sleep up, I want this handled quick because I'm meant to have an event tomorrow.

up vitamins C D and multis too

 

[west_nz]

I thought you guys over there had some good fish. Cold water fish tastes better.

NZ has decent stuff if you go catch it, but supermarket prices are insane, and our best product gets exported, we get left with the scraps half the time

 

[west_nz]

up vitamins C D and multis too

Don't have any specific supplements for that, although I'm 90% sure it's a allergy over illness at this point.

 

[LevButlerov]

Don't have any specific supplements for that, although I'm 90% sure it's a allergy over illness at this point.

Try adding vitamin C D and multis higher dose you using them daily?

 

[ballin2504]

26/01/2026

Meal	Food	Food Weight	Calories	Protein	Fat	Carbs
Lunch 1 & 2 evenly split (11am, 2:30pm)	Beef Mince (Premium, ~7% fat)	400g	588cal	84	28	0
	Brown Onion	107g	43cal	1.2	0	10
	Red Kidney Beans	250g (400g can, 150g brine removed)	265.5	19.8	1.2	32.6
	Canned diced tomato	400g	130cal	3.2	1.2	22.8
Dinner	Chicken Breast	400g	480cal	89.6	10.4	0
Total			1506	197.8	40.8	65.4

Nothing special about the food today to be honest, it's quite simple.

Suppliments & Alcohol
Zero alcohol.

10g creatine

Exercise
Steps 9455

New Gym Routine I've setup as I wanted to give myself a rest day inbetween the 3 days, and add a day of frequency to increase frequency of upper body to 2x weekly, and legs remain 1x. I'm considering it a 'Push UL & PushUL' TLDR, 'push + glute, pull + quad + abs, rest, push + hamstring, pull + calf + abs, rest, rest'

Bench Press
50kg 20 reps, 50kg 15 reps.
Note: Right pec hurt a decent bit, in the middle of the muscle, continued the entire session, still slightly sore now

Seated Shoulder Press
32kg 16 reps, 32kg 13 reps
Note: Increased weight from 28kg (Technically 24kg last time, due to lack of dumbbells, same deal this time, increased weight though).

Incline Bench Press
35kg 19 reps, 35kg 15 reps
Note: Due to 'injury' before, was a struggle,could've done more if not for my right pec

Overheard tricep extensions
12.5kg 20 reps, 12.5kg 18 reps.
Note: Nothing special

Hip Thrust
180kg 13 reps, 180kg 13 reps
Note: This is the new change, was a bit tired, but also my chest was killing me which made it hard to focus.

Recovery
I felt fine until my chest had problems, muscle soreness, maybe a strain, not sure, just feels like DOMS now, but not delayed obviously.

Weight
90.3kg, so quite happy, almost down to my lowest weight since July 2023, which was the last time I was in the 80kg range. Another interesting benchmark, the last time I was this weight, was before my ~3 year relationship that ended recently.

Sleep/Energy
Probably slept a bit late, working on this app of mine, rather enjoying it.

General Notes
Few things to note today

First, the new gym routine. I briefly discussed before, but the idea is to double upper body frequency with a push pull split, adding 2 leg exercise, and 1 ab exercises per 2 days, for an overall frequency of 2x push, 2x pull, 1x legs, 2x abs. I've always half-arsed/skipped abs, so figured while I'm actually getting lean, I'll add them in, so over the next 3-4 months of weight loss, I have 'something to uncover', although I'm not expecting a lot since I skip a lot.

I'm going to be doing crunch marchine if available for abs, if not cable crunches. I've also replaced hack squat with leg extension as I want to reduce potential fatigue limits, and leg extension is a solid replacement to hit all heads.

I'm considering reducing my max volume per set to ~15 or so given the following changes, we'll see how my recovery and fatigue is this week.

As for meals, I'm looking at focusing on chicken-centric meals, turns out the 'stuff around mince' was the part I was looking forward to more, and chicken has been more interesting for me. I'd like to look at some rice, chicken, 'asian-like sauce' meals, keeping the sauces low cal, but more variety during the week.

Happy to see weight progress too, especially after the weekend, I'm expecting it to only be a few more days until I reach my 'half way goal' of reaching the ~80-90kg range, 10-14 weeks until I'm at 80kg, woot woot.

Also, I need a new belt, my weight line has reduced massively, and the belt I brought last year in November is now on it's last belt 'hole'. Maybe I'll just stab a new one, either way, holy shit, that's something like 1-2 inches off my waist since then.

OH, I'm also 2 logs away from having logged for a month straight (Dec 28th). I was 94.7kg on December 28th, and I'm now 90.3kg. That's 4.4kg in the past month, holy shit that puts it all in perspective, this goal is well on the way. Probably a bit less than 4.4kg given weighing a few days after Christmas, but even so fuck yeah.

@west_nz great work on the logging man. You e definitely been keeping it update very well.

 

[Ulter]

NZ has decent stuff if you go catch it, but supermarket prices are insane, and our best product gets exported, we get left with the scraps half the time

ah okay, you should go catch your own fish then.

 

[2Thick]

100%, my goal is a night and day difference both within the next 6 months, and next 1-2 years

that is good keep grinding the iron

 

[west_nz]

28/01/26, 29/01/26, 30/01/26
Recently quit my home pc (addicted as fuck), so all logs will be phone based, so no pretty formatting

Food (Identical all three days)

Chicken breast 900g
1080cal, 202.5g protein, 23.6g fat, 0g carbs

Rice 50g
182.5cal 3.5g protein, 0g fat, 40.2g carbs

Canned butter chicken sauce 400g
450cal 8g protein 35.5g fat, 28g carbs

Diet bundaberg 375ml
32cal, 6.4g carbs

4 pack of mince pies (had one day to up calories to recover from illness)

Total (3 meals daily, equally split)

1744.5cal, 214g protein, 59.1g fat, 74.6g carbs

Plus one day of pies
952cal 48.8g protein 42.8g fat 88.4g carbs

Alcohol & Supplements
No alcohol

No creatine either (Not ideal, but I felt like shit this week being unwell with allergies, so did the best I could)


Exercise
No gym all three days, left energy to recover illness/allergies

Steps 28/01/26 13607
Steps 29/01/26 17064
Steps 30/01/26 8114

Recovery
Muscles ready to go, but feeling ill so no gym, more food, early sleep, and meds

Weight
No weight measurements, was focused on getting sleep in the mornings, and was eating differently and drinking a lot more so woild affect readings

Sleep/Energy
Fucked, illness/allergies fucked me up

General Notes
Overall, i hate being sick, nothing overly to note for these three days, useless data imo

 

[Kopite67]

28/01/26, 29/01/26, 30/01/26
Recently quit my home pc (addicted as fuck), so all logs will be phone based, so no pretty formatting

Food (Identical all three days)

Chicken breast 900g
1080cal, 202.5g protein, 23.6g fat, 0g carbs

Rice 50g
182.5cal 3.5g protein, 0g fat, 40.2g carbs

Canned butter chicken sauce 400g
450cal 8g protein 35.5g fat, 28g carbs

Diet bundaberg 375ml
32cal, 6.4g carbs

4 pack of mince pies (had one day to up calories to recover from illness)

Total (3 meals daily, equally split)

1744.5cal, 214g protein, 59.1g fat, 74.6g carbs

Plus one day of pies
952cal 48.8g protein 42.8g fat 88.4g carbs

Alcohol & Supplements
No alcohol

No creatine either (Not ideal, but I felt like shit this week being unwell with allergies, so did the best I could)


Exercise
No gym all three days, left energy to recover illness/allergies

Steps 28/01/26 13607
Steps 29/01/26 17064
Steps 30/01/26 8114

Recovery
Muscles ready to go, but feeling ill so no gym, more food, early sleep, and meds

Weight
No weight measurements, was focused on getting sleep in the mornings, and was eating differently and drinking a lot more so woild affect readings

Sleep/Energy
Fucked, illness/allergies fucked me up

General Notes
Overall, i hate being sick, nothing overly to note for these three days, useless data imo

Still a decent log update brother. Even when sick logging steps, food, attitude, and anything else that comes to mind makes it a permanent part of your log. Therein, if it happens again you can go back and see what you did or said last time, good, bad or indifferent

 

[west_nz]

31/01/26 & 01/02/26
Note, still dealing with feeling like shit from illness, food isn't perfect, gym isn't perfect, log itself is rushed if I'm honest

Food (both days, ate late, had for breakfast)
Chicken Breast
1kg 1200cal 220P 0C 25F

1 capsicum
35cal 1P 7C

1tbsp garlic & 1tbsp ginger & 2tbsp soy sauce(didn't perfectly weigh)
45cal 4P 6C

100g lettuce spinach mix
20cal 2P 3C

1 bigmac, 550cal 26P 46C 29F
1 mcchicken, 435cal 17P 41C 22F
1 small fries 230cal 3P 30C 11F
(of course, not ideal, spent the whole day out with friends, and knew maccas at least count calories, and generally had less cals/carbs/fats)

Total (2 meals, 2 days combined)
2535 kcal | P 273g | C 133g | F 87g

Alcohol & Supplements
No alcohol
No creatine either (Not ideal, but I felt like shit this week being unwell with allergies, so did the best I could)

Exercise
Hit a light upper day 1st Feb, no notes as recovering warmup, and social gym sessions. Little to no rest.
lat pulldown wide 65kg 15rep
lat pulldown shoulder width 65kg 10rep
lat pulldown reverse 65kg 9 reps
chest press 20kg 20 reps 40kg 12 reps 20kg 12 reps
upper back row 40kg 12 reps 40kg 12 reps
lat raise 5kg 12 reps 5kg 10 reps

Steps 31/01/26 9568
Steps 01/02/26 (~10500, adding 4k when i walk to supermarket and back after log)

Recovery
Muscles ready to go, but feeling ill so no gym, more food, early sleep, and meds

Weight
89.9kg on 31/01/26, 90.2kg on 01/02/26, but i ate very late so digestion is weird for the 1st. Overall very happy with my progress.

Sleep/Energy
Fucked, illness/allergies fucked me up

General Notes
Overall, i hate being sick, nothing overly to note for these three days.

Ate badly today, but a week of being sick, i hit solid protein goals, and still under calories, so I'm not unhappy. At the tailend of problems hopefully, wish me luck.

Also, logs formats changing as mentioned before, unsure where i will finalize, as I'm using my notes app now

 

[west_nz]

Still a decent log update brother. Even when sick logging steps, food, attitude, and anything else that comes to mind makes it a permanent part of your log. Therein, if it happens again you can go back and see what you did or said last time, good, bad or indifferent

Yeah, still somewhat useful for illness comparison, but still feels like a wasted week.

And today wasn't perfect food wise, but sometimes after being sick you need to just get calories in.

 

[west_nz]

Sidenote, I kinda skipped over it, but being officially at half way to my (probable) goal weight of 75kg feels fucking awesome, I'm the leanest I've been since 2023.

still have at least 15kg to go, but fuck we're halfway there lads

 

[LevButlerov]

Sidenote, I kinda skipped over it, but being officially at half way to my (probable) goal weight of 75kg feels fucking awesome, I'm the leanest I've been since 2023.

still have at least 15kg to go, but fuck we're halfway there lads

amazing love to see progress EVO family support you'll hit it hard @west_nz