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Approved Log Testosterone, HGH and GLOW70 Cycle Log

KaneD

KaneD

V.I.P.
EVO Logger
Hey Evo fam, happy to announce I’ve been given a golden opportunity to continue my maintenance phase log as a @Core Pharma athlete 🚀 the goal remains the same, to prime the body over the next few weeks leading into the growth phase, the only difference is now I get to showcase @Core Pharma throughout! Progress so far is shown in https://www.evolutionary.org/forums/threads/cruise-to-growth-phase-cycle-journal.108439/, but will be continued here 🤝🏽

I appreciate all the support so far, keen to make serious progress in 2026 👊🏽
 
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Cardio and Recovery - 17 Jan
3km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

500pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

800pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Doubling down on the recovery sessions over the next few weeks to make sure my body is as healthy and as primed as possible leading up to the growth phase. Going to start to add more volume as well now that the food is coming back up
 
KaneD said:
Hey Evo fam, happy to announce I’ve been given a golden opportunity to continue my maintenance phase log as a @Core Pharma athlete 🚀 the goal remains the same, to prime the body over the next few weeks leading into the growth phase, the only difference is now I get to showcase @Core Pharma throughout! Progress so far is shown in https://www.evolutionary.org/forums/threads/cruise-to-growth-phase-cycle-journal.108439/, but will be continued here 🤝🏽

I appreciate all the support so far, keen to make serious progress in 2026 👊🏽
Click to expand...
Great start bro
Congrats on your sponsorship
Will be following along
 
KaneD said:
Hey Evo fam, happy to announce I’ve been given a golden opportunity to continue my maintenance phase log as a @Core Pharma athlete 🚀 the goal remains the same, to prime the body over the next few weeks leading into the growth phase, the only difference is now I get to showcase @Core Pharma throughout! Progress so far is shown in https://www.evolutionary.org/forums/threads/cruise-to-growth-phase-cycle-journal.108439/, but will be continued here 🤝🏽

I appreciate all the support so far, keen to make serious progress in 2026 👊🏽
Click to expand...

KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Cardio and Recovery - 17 Jan
3km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

500pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

800pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Doubling down on the recovery sessions over the next few weeks to make sure my body is as healthy and as primed as possible leading up to the growth phase. Going to start to add more volume as well now that the food is coming back up
Click to expand...
happy to see you restart your log on Team @Core Pharma lets do this :D @KaneD
 
Fasted LISS cardio this morning
 

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KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Cardio and Recovery - 17 Jan
3km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

500pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

800pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Doubling down on the recovery sessions over the next few weeks to make sure my body is as healthy and as primed as possible leading up to the growth phase. Going to start to add more volume as well now that the food is coming back up
Click to expand...
Fuck yeah Kano solid update brother and killer squad your now on. Plans is in place bro and you habe set your stage.

Now its time to get to work🔥🔥🔥
 
KaneD said:
Hey Evo fam, happy to announce I’ve been given a golden opportunity to continue my maintenance phase log as a @Core Pharma athlete 🚀 the goal remains the same, to prime the body over the next few weeks leading into the growth phase, the only difference is now I get to showcase @Core Pharma throughout! Progress so far is shown in https://www.evolutionary.org/forums/threads/cruise-to-growth-phase-cycle-journal.108439/, but will be continued here 🤝🏽

I appreciate all the support so far, keen to make serious progress in 2026 👊🏽
Click to expand...
Following
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Cardio and Recovery - 17 Jan
3km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

500pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

800pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Doubling down on the recovery sessions over the next few weeks to make sure my body is as healthy and as primed as possible leading up to the growth phase. Going to start to add more volume as well now that the food is coming back up
Click to expand...
@KaneD great job getting really good quality sleep. 9 hours is really good for recovery. If you can get that consistent and maybe get at least 7 or 8 hours, you will be in great shape.
 
KaneD said:
Hey Evo fam, happy to announce I’ve been given a golden opportunity to continue my maintenance phase log as a @Core Pharma athlete 🚀 the goal remains the same, to prime the body over the next few weeks leading into the growth phase, the only difference is now I get to showcase @Core Pharma throughout! Progress so far is shown in https://www.evolutionary.org/forums/threads/cruise-to-growth-phase-cycle-journal.108439/, but will be continued here 🤝🏽

I appreciate all the support so far, keen to make serious progress in 2026 👊🏽
Click to expand...
We are proud of you for getting this log fired up on here. The EVO family has 100 support always so let's make sure we kill it in 2026! @KaneD
 
KaneD said:
Hey Evo fam, happy to announce I’ve been given a golden opportunity to continue my maintenance phase log as a @Core Pharma athlete 🚀 the goal remains the same, to prime the body over the next few weeks leading into the growth phase, the only difference is now I get to showcase @Core Pharma throughout! Progress so far is shown in https://www.evolutionary.org/forums/threads/cruise-to-growth-phase-cycle-journal.108439/, but will be continued here 🤝🏽

I appreciate all the support so far, keen to make serious progress in 2026 👊🏽
Click to expand...
Looking forward to seeing how you make out on the Glow stack. @KaneD that's a really good one and I want to see how you end up doing.
 
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 79.8kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Pull Day Workout – 18 Jan

Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 4 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 12 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 14 reps
• Set 3 – 60 kg × 18 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - it’s only early days but the 5IU of GH has been going down a treat so far. Will keep on top of blood glucose, thoughts on adding 500mg of Berberine with my high carb meals for BG? Feeling good both in and out of the gym, seems to be getting better every day at the moment
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Cardio and Recovery - 17 Jan
3km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

500pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

800pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Doubling down on the recovery sessions over the next few weeks to make sure my body is as healthy and as primed as possible leading up to the growth phase. Going to start to add more volume as well now that the food is coming back up
Click to expand...
@KaneD Bros, the morning, lunch, and evening setup is sensational. You are definitely hitting all bases with the supplements. I'm impressed.
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Cardio and Recovery - 17 Jan
3km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

500pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

800pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Doubling down on the recovery sessions over the next few weeks to make sure my body is as healthy and as primed as possible leading up to the growth phase. Going to start to add more volume as well now that the food is coming back up
Click to expand...
I love that you do those stomach vacuums in the morning; that's very important and I love that you take care of your body the way you do. @KaneD
 
KaneD said:
Hey Evo fam, happy to announce I’ve been given a golden opportunity to continue my maintenance phase log as a @Core Pharma athlete 🚀 the goal remains the same, to prime the body over the next few weeks leading into the growth phase, the only difference is now I get to showcase @Core Pharma throughout! Progress so far is shown in https://www.evolutionary.org/forums/threads/cruise-to-growth-phase-cycle-journal.108439/, but will be continued here 🤝🏽

I appreciate all the support so far, keen to make serious progress in 2026 👊🏽
Click to expand...
@KaneD welcome to evo man. Glad to have you here
 
Sleep Quality
7.5 hours of quality sleep

Fasted Weight - 77.9kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Push Day Workout – 20 Jan

Dumbbell Bench Press
  • Set 1 – 25 kg × 12 reps
  • Set 2 – 35 kg × 7 reps
  • Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)
  • Set 1 – 25 kg × 12 reps
  • Set 2 – 46 kg × 8 reps
  • Set 3 – 32 kg × 12 reps

Chest Fly (Machine)
  • Set 1 – 47 kg × 12 reps
  • Set 2 – 61 kg × 12 reps (Drop Set)
  • Set 3 – 40 kg × 15 reps

Lateral Raise (Dumbbell)
  • Set 1 – 7.5 kg × 12 reps
  • Set 2 – 10 kg × 12 reps (Drop Set)
  • Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)
  • Set 1 – 25 kg × 12 reps
  • Set 2 – 32.5 kg × 15 reps (Rest Pause)
  • Set 3 – 32.5 kg × 5 reps

Chest Dips (Bodyweight)
  • Set 1 – 12 reps (AMRAP)
  • Set 2 – 12 reps
  • Set 3 – 12 reps
530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg

Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
 
Sleep Quality
9 hours of great quality sleep

Fasted Weight - 78.1kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 21 Jan

(Warm up shoulders and back)
Pull-Ups
  • Set 1 – BW × 10
  • Set 2 – BW × 8
  • Set 3 – BW × 6
  • Set 4 – BW × 6
Seated Row (Cable)
  • Set 1 – 60 kg × 12
  • Set 2 – 90 kg × 8
  • Set 3 – 70 kg × 12
Face Pull (Cable)
  • Set 1 – 21.25 kg × 15
  • Set 2 – 15 kg × 18 (Rest Pause)
  • Set 3 – 15 kg × 13
Hammer Curl (Dumbbell)
  • Set 1 – 10 kg × 12
  • Set 2 – 15 kg × 9
  • Set 3 – 8 kg × 19 (Rest Pause)
  • Set 4 – 8 kg × 8
Shrug (Dumbbell)
  • Set 1 – 45 kg × 12
  • Set 2 – 45 kg × 10
  • Set 3 – 45 kg × 10
Lat Pulldown – Wide Grip (Cable)
  • Set 1 – 50 kg × 15
  • Set 2 – 60 kg × 12
  • Set 3 – 70 kg × 10 (Drop Set)
  • Set 4 – 35 kg × 18
830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - This week at work so far has been pretty full on so I’ve been coming home and basically crashing out after gym in bed. So far I still feel like I’m recovering really well before the next session and my nutrition and training haven’t suffered from the big days at work (like they used to). I've had a few people commenting on my skin looking a lot clearer lately, unsure if that's from the HGH or the Glow (or both) but that's a good sign! Little care package from @Core Pharma incoming soon too, so will post TD pics as soon as it arrives 🎁💪🏽
 
KaneD said:
Sleep Quality
9 hours of great quality sleep

Fasted Weight - 78.1kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 21 Jan

(Warm up shoulders and back)
Pull-Ups
  • Set 1 – BW × 10
  • Set 2 – BW × 8
  • Set 3 – BW × 6
  • Set 4 – BW × 6
Seated Row (Cable)
  • Set 1 – 60 kg × 12
  • Set 2 – 90 kg × 8
  • Set 3 – 70 kg × 12
Face Pull (Cable)
  • Set 1 – 21.25 kg × 15
  • Set 2 – 15 kg × 18 (Rest Pause)
  • Set 3 – 15 kg × 13
Hammer Curl (Dumbbell)
  • Set 1 – 10 kg × 12
  • Set 2 – 15 kg × 9
  • Set 3 – 8 kg × 19 (Rest Pause)
  • Set 4 – 8 kg × 8
Shrug (Dumbbell)
  • Set 1 – 45 kg × 12
  • Set 2 – 45 kg × 10
  • Set 3 – 45 kg × 10
Lat Pulldown – Wide Grip (Cable)
  • Set 1 – 50 kg × 15
  • Set 2 – 60 kg × 12
  • Set 3 – 70 kg × 10 (Drop Set)
  • Set 4 – 35 kg × 18
830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - This week at work so far has been pretty full on so I’ve been coming home and basically crashing out after gym in bed. So far I still feel like I’m recovering really well before the next session and my nutrition and training haven’t suffered from the big days at work (like they used to). I've had a few people commenting on my skin looking a lot clearer lately, unsure if that's from the HGH or the Glow (or both) but that's a good sign! Little care package from @Core Pharma incoming soon too, so will post TD pics as soon as it arrives 🎁💪🏽
Click to expand...
@KaneD Good going....keep it up........
 
KaneD said:
Sleep Quality
7.5 hours of quality sleep

Fasted Weight - 77.9kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Push Day Workout – 20 Jan

Dumbbell Bench Press
  • Set 1 – 25 kg × 12 reps
  • Set 2 – 35 kg × 7 reps
  • Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)
  • Set 1 – 25 kg × 12 reps
  • Set 2 – 46 kg × 8 reps
  • Set 3 – 32 kg × 12 reps

Chest Fly (Machine)
  • Set 1 – 47 kg × 12 reps
  • Set 2 – 61 kg × 12 reps (Drop Set)
  • Set 3 – 40 kg × 15 reps

Lateral Raise (Dumbbell)
  • Set 1 – 7.5 kg × 12 reps
  • Set 2 – 10 kg × 12 reps (Drop Set)
  • Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)
  • Set 1 – 25 kg × 12 reps
  • Set 2 – 32.5 kg × 15 reps (Rest Pause)
  • Set 3 – 32.5 kg × 5 reps

Chest Dips (Bodyweight)
  • Set 1 – 12 reps (AMRAP)
  • Set 2 – 12 reps
  • Set 3 – 12 reps
530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg

Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
Click to expand...

KaneD said:
Sleep Quality
9 hours of great quality sleep

Fasted Weight - 78.1kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 21 Jan

(Warm up shoulders and back)
Pull-Ups
  • Set 1 – BW × 10
  • Set 2 – BW × 8
  • Set 3 – BW × 6
  • Set 4 – BW × 6
Seated Row (Cable)
  • Set 1 – 60 kg × 12
  • Set 2 – 90 kg × 8
  • Set 3 – 70 kg × 12
Face Pull (Cable)
  • Set 1 – 21.25 kg × 15
  • Set 2 – 15 kg × 18 (Rest Pause)
  • Set 3 – 15 kg × 13
Hammer Curl (Dumbbell)
  • Set 1 – 10 kg × 12
  • Set 2 – 15 kg × 9
  • Set 3 – 8 kg × 19 (Rest Pause)
  • Set 4 – 8 kg × 8
Shrug (Dumbbell)
  • Set 1 – 45 kg × 12
  • Set 2 – 45 kg × 10
  • Set 3 – 45 kg × 10
Lat Pulldown – Wide Grip (Cable)
  • Set 1 – 50 kg × 15
  • Set 2 – 60 kg × 12
  • Set 3 – 70 kg × 10 (Drop Set)
  • Set 4 – 35 kg × 18
830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - This week at work so far has been pretty full on so I’ve been coming home and basically crashing out after gym in bed. So far I still feel like I’m recovering really well before the next session and my nutrition and training haven’t suffered from the big days at work (like they used to). I've had a few people commenting on my skin looking a lot clearer lately, unsure if that's from the HGH or the Glow (or both) but that's a good sign! Little care package from @Core Pharma incoming soon too, so will post TD pics as soon as it arrives 🎁💪🏽
Click to expand...
good macros you're staying very stable on the food :D @KaneD and really going all in on the training, pull ups are the big win there! the more you do the wider the back
 
KaneD said:
Sleep Quality
7.5 hours of quality sleep

Fasted Weight - 77.9kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

200pm
Push Day Workout – 20 Jan

Dumbbell Bench Press
  • Set 1 – 25 kg × 12 reps
  • Set 2 – 35 kg × 7 reps
  • Set 3 – 30 kg × 10 reps

Shoulder Press (Machine)
  • Set 1 – 25 kg × 12 reps
  • Set 2 – 46 kg × 8 reps
  • Set 3 – 32 kg × 12 reps

Chest Fly (Machine)
  • Set 1 – 47 kg × 12 reps
  • Set 2 – 61 kg × 12 reps (Drop Set)
  • Set 3 – 40 kg × 15 reps

Lateral Raise (Dumbbell)
  • Set 1 – 7.5 kg × 12 reps
  • Set 2 – 10 kg × 12 reps (Drop Set)
  • Set 3 – 5 kg × 14 reps

Triceps Pushdown (Cable – Straight Bar)
  • Set 1 – 25 kg × 12 reps
  • Set 2 – 32.5 kg × 15 reps (Rest Pause)
  • Set 3 – 32.5 kg × 5 reps

Chest Dips (Bodyweight)
  • Set 1 – 12 reps (AMRAP)
  • Set 2 – 12 reps
  • Set 3 – 12 reps
530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg

Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
Click to expand...

KaneD said:
Sleep Quality
9 hours of great quality sleep

Fasted Weight - 78.1kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Pull Day Workout – 21 Jan

(Warm up shoulders and back)
Pull-Ups
  • Set 1 – BW × 10
  • Set 2 – BW × 8
  • Set 3 – BW × 6
  • Set 4 – BW × 6
Seated Row (Cable)
  • Set 1 – 60 kg × 12
  • Set 2 – 90 kg × 8
  • Set 3 – 70 kg × 12
Face Pull (Cable)
  • Set 1 – 21.25 kg × 15
  • Set 2 – 15 kg × 18 (Rest Pause)
  • Set 3 – 15 kg × 13
Hammer Curl (Dumbbell)
  • Set 1 – 10 kg × 12
  • Set 2 – 15 kg × 9
  • Set 3 – 8 kg × 19 (Rest Pause)
  • Set 4 – 8 kg × 8
Shrug (Dumbbell)
  • Set 1 – 45 kg × 12
  • Set 2 – 45 kg × 10
  • Set 3 – 45 kg × 10
Lat Pulldown – Wide Grip (Cable)
  • Set 1 – 50 kg × 15
  • Set 2 – 60 kg × 12
  • Set 3 – 70 kg × 10 (Drop Set)
  • Set 4 – 35 kg × 18
830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - This week at work so far has been pretty full on so I’ve been coming home and basically crashing out after gym in bed. So far I still feel like I’m recovering really well before the next session and my nutrition and training haven’t suffered from the big days at work (like they used to). I've had a few people commenting on my skin looking a lot clearer lately, unsure if that's from the HGH or the Glow (or both) but that's a good sign! Little care package from @Core Pharma incoming soon too, so will post TD pics as soon as it arrives 🎁💪🏽
Click to expand...
Good push and pull workouts there mate. Nice selection and number of exercises for both.
 
Sleep Quality
8 hours of quality sleep

Fasted Weight - 78.2kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Leg Day Workout – 22 Jan

(warm up legs)
Hack Squat

• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 9
• Set 3 – 30 kg × 12

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 9
• Set 3 – 61 kg × 12

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)

• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 10 kg × 10
• Set 3 – 10 kg × 10

Hyperextensions
  • Set 1 – 10 kg × 15
  • Set 2 – 10 kg × 12
  • Set 3 – 10 kg × 10
800pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Legs are definitely starting to feel a lot fuller, but still staying lean. Added 500mg of Berberine into each of my first two meals
 
KaneD said:
Sleep Quality
8 hours of quality sleep

Fasted Weight - 78.2kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

300pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Leg Day Workout – 22 Jan

(warm up legs)
Hack Squat

• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 9
• Set 3 – 30 kg × 12

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 9
• Set 3 – 61 kg × 12

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 20
• Set 2 – 15 kg × 20
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)

• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 10 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell)

• Set 1 – 10 kg × 10
• Set 2 – 10 kg × 10
• Set 3 – 10 kg × 10

Hyperextensions
  • Set 1 – 10 kg × 15
  • Set 2 – 10 kg × 12
  • Set 3 – 10 kg × 10
800pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Legs are definitely starting to feel a lot fuller, but still staying lean. Added 500mg of Berberine into each of my first two meals
Click to expand...
Good hack work :D are you doing sissy squats as a warm up?
 
KaneD said:
I’m not bro, just some active stretching and BW squats and lunges. Would sissy squats help with knee health?
Click to expand...
They are better if you can control them well
 
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Cardio and Recovery - 11 Jan
3.5km walk
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - I can definitely feel recovery getting a lot better even just from the jump up from 4IU to 5IU being the only different variable. I wish I had implemented HGH years ago 😂 so far it’s been an absolutel game changer for my physique and overall health
 

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KaneD said:
Last nights leg session 💪🏽
Click to expand...

KaneD said:
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Cardio and Recovery - 11 Jan
3.5km walk
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - I can definitely feel recovery getting a lot better even just from the jump up from 4IU to 5IU being the only different variable. I wish I had implemented HGH years ago 😂 so far it’s been an absolutel game changer for my physique and overall health
Click to expand...
Cleaning it up :D really good meals there
the hgh you feel it 4-5 interesting
 
KaneD said:
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Cardio and Recovery - 11 Jan
3.5km walk
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - I can definitely feel recovery getting a lot better even just from the jump up from 4IU to 5IU being the only different variable. I wish I had implemented HGH years ago 😂 so far it’s been an absolutel game changer for my physique and overall health
Click to expand...
@KaneD looking really solid on this. The morning, lunch, and evening are looking really good. Keep up the good work.
 
KaneD said:
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Cardio and Recovery - 11 Jan
3.5km walk
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - I can definitely feel recovery getting a lot better even just from the jump up from 4IU to 5IU being the only different variable. I wish I had implemented HGH years ago 😂 so far it’s been an absolutel game changer for my physique and overall health
Click to expand...
bros looking really good on this. I like how you structure your supplements throughout the day. That's smart. @KaneD
 
KaneD said:
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Cardio and Recovery - 11 Jan
3.5km walk
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - I can definitely feel recovery getting a lot better even just from the jump up from 4IU to 5IU being the only different variable. I wish I had implemented HGH years ago 😂 so far it’s been an absolutel game changer for my physique and overall health
Click to expand...
No side effects?
 
Mobster said:
No side effects?
Click to expand...
Nothing to report yet. I watched a YouTube video of Big Paul talking about how to mitigate side effects on HGH, and he said if you keep your potassium and sodium in range and stay hydrated that it would help with the edema and CTS symptoms. So far that's been the case, and ive had no issues wth either of those side effects. BG and insulin sensitivity are both looking good as well, berberine seems to be helping with that. Once I start to go a little higher I will add in a low dose reta as well to keep those in range
 
Sleep Quality
9 hours of quality sleep

Fasted Weight - 79.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1000am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Push Day Workout – 24 Jan

Incline Dumbbell Bench Press

• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 8 reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Not sure what the 1kg weight jump this morning was from, but I made sure it wasn’t my scales and tried it on two seperate sets of scales and they both read 79.3. Possibly more water retention? Will be interesting to see what the scales read in the morning tomorrow. Trained push today though and had an unreal pump 🤝🏽
 

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KaneD said:
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Cardio and Recovery - 11 Jan
3.5km walk
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - I can definitely feel recovery getting a lot better even just from the jump up from 4IU to 5IU being the only different variable. I wish I had implemented HGH years ago 😂 so far it’s been an absolutel game changer for my physique and overall health
Click to expand...
Growth hormone looks really good. It's one of those things that some people really have amazing benefits from. @KaneD I think if you're deficient in it, you'll notice some better results than others.
 
KaneD said:
Unfortunately I didn’t get baseline GH bloods done so I couldn't tell you if I was deficient, but so far it’s been only benefits
Click to expand...
you can stop the HGH for a few days and then get blood work done if you're curious. HGH is in and out of your system very quickly.
 
KaneD said:
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Cardio and Recovery - 11 Jan
3.5km walk
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - I can definitely feel recovery getting a lot better even just from the jump up from 4IU to 5IU being the only different variable. I wish I had implemented HGH years ago 😂 so far it’s been an absolutel game changer for my physique and overall health
Click to expand...
@KaneD you are looking really solid on this. Keep up the good work. Good job on the cardio and recovery.
 
KaneD said:
Sleep Quality
9 hours of quality sleep

Fasted Weight - 79.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1000am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Push Day Workout – 24 Jan

Incline Dumbbell Bench Press

• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 8 reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Not sure what the 1kg weight jump this morning was from, but I made sure it wasn’t my scales and tried it on two seperate sets of scales and they both read 79.3. Possibly more water retention? Will be interesting to see what the scales read in the morning tomorrow. Trained push today though and had an unreal pump 🤝🏽
Click to expand...
Rice, avocado, and beef are one of the best meals you could put together. I'm really impressed. @KaneD
 
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 79.4kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

430pm
Pull Day Workout – 25 Jan

Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

730pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - weighed in at 79.4kg this morning, unsure why my body would be holding an extra kg of water at the moment? Outside of the unexpected weight jump gym felt good today. Started to pin every day beginning from this morning. Will update that in PEDs section on tomorrows log
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 79.4kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

430pm
Pull Day Workout – 25 Jan

Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

730pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - weighed in at 79.4kg this morning, unsure why my body would be holding an extra kg of water at the moment? Outside of the unexpected weight jump gym felt good today. Started to pin every day beginning from this morning. Will update that in PEDs section on tomorrows log
Click to expand...
good weight dont worry about the extra water day in and out
 
KaneD said:
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.3kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

400pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Cardio and Recovery - 11 Jan
3.5km walk
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - I can definitely feel recovery getting a lot better even just from the jump up from 4IU to 5IU being the only different variable. I wish I had implemented HGH years ago 😂 so far it’s been an absolutel game changer for my physique and overall health
Click to expand...
@KaneD the food pic looks really good. Glad to hear the recovery is coming through quickly. Hgh can definitely be a game changer
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 79.4kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 3.5km walk keeping heart rate around 100bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

430pm
Pull Day Workout – 25 Jan

Wide Pull-Ups

• Set 1 – Bodyweight × 7 reps
• Set 2 – Bodyweight × 5 reps
• Set 3 – Bodyweight × 4 reps

Bent-Over Row (Dumbbell)

• Set 1 – 27.5 kg × 13 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 30 kg × 12 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 90 kg × 15 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 10 kg × 20 reps
• Set 2 – 25 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

730pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - weighed in at 79.4kg this morning, unsure why my body would be holding an extra kg of water at the moment? Outside of the unexpected weight jump gym felt good today. Started to pin every day beginning from this morning. Will update that in PEDs section on tomorrows log
Click to expand...
@KaneD Diet looks sorted....good work.....
 
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.8kg

Fasted Cardio - 1.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Cardio and Recovery - 11 Jan
Slow walk on the incline treadmill, dealing with a little bit of fatigue today
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Woke up a little flat and fatigued this morning, missed my stomach vacuums and didn't really push too hard on the cardio. Tried to focus a lot more on the recovery side of things. Hopefully it's not the start of getting sick, more so just busy at work and pushing the training to the limit. Will see how I wake up tomorrow and decide whether or not to go and do a push session. I hear a lot of people talking about having a deload week every so often to give the body a bit of a break, so if anyone would like to chime in and explain to me what that would consist of I would be very appreciative 🙏🏽
 
KaneD said:
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.8kg

Fasted Cardio - 1.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Cardio and Recovery - 11 Jan
Slow walk on the incline treadmill, dealing with a little bit of fatigue today
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Woke up a little flat and fatigued this morning, missed my stomach vacuums and didn't really push too hard on the cardio. Tried to focus a lot more on the recovery side of things. Hopefully it's not the start of getting sick, more so just busy at work and pushing the training to the limit. Will see how I wake up tomorrow and decide whether or not to go and do a push session. I hear a lot of people talking about having a deload week every so often to give the body a bit of a break, so if anyone would like to chime in and explain to me what that would consist of I would be very appreciative 🙏🏽
Click to expand...
Good looks good today @KaneD but the fatigue is likely due to you leaning out more and if you do feel sick lets back off and deload for a week and boost your calories a bit.

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67
 
KaneD said:
Sleep Quality
9 hours of quality sleep

Fasted Weight - 78.8kg

Fasted Cardio - 1.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1100am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

500pm
Cardio and Recovery - 11 Jan
Slow walk on the incline treadmill, dealing with a little bit of fatigue today
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Woke up a little flat and fatigued this morning, missed my stomach vacuums and didn't really push too hard on the cardio. Tried to focus a lot more on the recovery side of things. Hopefully it's not the start of getting sick, more so just busy at work and pushing the training to the limit. Will see how I wake up tomorrow and decide whether or not to go and do a push session. I hear a lot of people talking about having a deload week every so often to give the body a bit of a break, so if anyone would like to chime in and explain to me what that would consist of I would be very appreciative 🙏🏽
Click to expand...
Just as a different angle too from experience, I was getting fatigue from a few of the supps your running.

Ashwaganda in the evening can mess with morning cortisol, berberine at 1g can give some hypo symptoms too, maybe its something else, but worth exploring, it has helped me moving my ashwaganda to the AM and cutting berberine way back
 
LevButlerov said:
Good looks good today @KaneD but the fatigue is likely due to you leaning out more and if you do feel sick lets back off and deload for a week and boost your calories a bit.

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67
Click to expand...
Not sure what is was bro, but woke up feeling a lot better today, but still didn't push too hard today. Got some light cardio in. What's involved with a deload week? Lowering volume and intensity?
Dreamer said:
Just as a different angle too from experience, I was getting fatigue from a few of the supps your running.

Ashwaganda in the evening can mess with morning cortisol, berberine at 1g can give some hypo symptoms too, maybe its something else, but worth exploring, it has helped me moving my ashwaganda to the AM and cutting berberine way back
Click to expand...
I'll try that bro, move the ashwaganda to the morning and cut the berberine in half. Just take the 500mg with lunch. What sort of dosage do you take ashwaganda at?
 
Trenhead3cc said:
I like the ice baths in the recovery!

And 9 hours of sleep. How is everyone getting 8-10 hours of sleep? My log would be 5-6 hours of shit sleep, Not many people must have small kids haha
Click to expand...
They're a godsend bro!

Zero kids over here 😂 I don't know how you parents do it just getting 5 hours sleep, one of the main reasons me and my missus haven't tried yet haha
 
KaneD said:
They're a godsend bro!

Zero kids over here 😂 I don't know how you parents do it just getting 5 hours sleep, one of the main reasons me and my missus haven't tried yet haha
Click to expand...
No wonder you getting 9 hours sleep, you and the Mrs absolutely spent from all fckin.

Hold out as long as you can! Haha
I have been interrupted and blue balled that many times from the kids.

I envy you and my past
 
Sleep Quality
7.5 hours of average sleep

Fasted Weight - 78.8kg

45g of Whey Protein Isolate, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1030am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

230pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

330pm
Cardio - 28 Jan
2.5km run around the block
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

700pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
  • Berberine - 500mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
  • Berberine - 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Felt a lot better waking up this morning. Kept the training light today though to make sure if it was some sort of sickness I didn't aggravate it. Cardio was pretty moderate and feel pretty good getting into bed tonight. Should be back into it tomorrow at this rate. What would be the best approach for the rest of this week?
 
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