Cheers bro yeah it helped a lot last night. I was able to back of the melatonin dose and take those an it calmed me down a lotGood call on the ashwagandha and mag glycinate mate, I take both and they definitely help wind down. The breathing exercises too, sleep quality makes such a huge difference when you're pushing hard on the cut
Alot going on with your supp stack, definitely curios how it all plays out long termLog update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 111.6kg
Current: 111.3kg
Target: 85–90kg
Meals:
Meal #1 - 90g lean beef patty, 60g beef sausage, egg and 1 piece of hi fibre bread splash of bbq sauce
Meal #2 - WPI Double scoop protein shake with water, Oxy shred pre workout
Meal #3 - 295g pulled bbq pork, 119g mash potato & mixed veg
Snacks - Dark chocolate Kit Kat 5 fingers
Calories: 2106cal
Protein: 189g l Carbs: 98g l Fats: 97g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D 500mg
Coq10 40mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 1500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Probiotic 30 Billion
Magnesium Chelate 350mg
Before bed:
Magnesium L-Threonate 300mg
Melatonin 10mg
Valerian root 500mg
L - Theanine 200mg
Apigenin 50mg
5-HTP 100mg
Phosphatidylserine 200mg
Magnesium Glycinate 1140mg
Ashwagandha 600mg
Above includes RGSX Elite sleep & Vital cycle support
Peptides:
Retatrutide - 1.5mg Tuesday & 1.5mg Saturday through @ZenithHealth
BPC-157 - 165mcg daily PM through @ZenithHealth
TB-500 - 165mcg daily PM through @ZenithHealth
Ipamorelin - 150mcg fasted daily AM through @ZenithHealth
Tesamorelin - 2mg fasted daily AM through @Prymal
KPV - Upcoming through @Prymal
Mots-C - Upcoming through @Prymal
GHK-CU - 1.65mg daily not sponsored
Sleep:
Total - 7h 06mins
Deep - 0h 52mins
REM - 1h 28mins
Light - 4h 46mins
Awake - 0h 38mins
Training: Pull Day
1hour 20mins
V - Grip Pulldown
W - 42.5kg x 6
W - 60kg x 6
W - 80kg x 4
F - 90kg x 7
F - 90kg x 5
ISO - Lateral high row
W - 80kg x 4
F - 90kg x 8
F - 90kg x 8
ISO - Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 68 kg x 4
F - 82kg x 7
F - 82kg x 6
Preacher Curl (Barbell)
F - 25kg x 15
F - 25kg x 13
Single arm bicep cable curl
F - 12.5kg x 12
F - 12.5kg 12
Shrug (dumbbell)
F - 30kg x 15
F - 30kg x 13
Cardio (zone 2)
30mins
Calories burned: 1139cal
Recap:
Sleep was not too bad I ended up lowering my melatonin dose and adding in the ashwagandha & magnum glycinate it helped me relax a lot more My supplement list has some size to it now
Workout felt good today, added in the single arm cable curl just to try something different and add a little more volume. If anyone has some other banger arm exercises I'll add that to my next arm day to try out.
Had to treat myself to some chocolate today for easter didn't go nuts and made sure to keep my macros in check. The pulled pork meal was an absolute winner. I overestimated on the calories to cover me. First time trying the mingles brand rub & bbq sauce which is super low calories. Was just a pork shoulder, mingles brand American rub, mingles bbq sauce, tablespoon of honey, 1 onion, garlic, splash of stock and all into the slow cooker for about 10 hours.
A couple of my peptide protocols and dosages have changed slightly. Im experimenting to do split dosage twice a week with @ZenithHealth Retatrutide 1.5mg Tuesday / 1.5mg Saturday just as I did have a bit of a hunger craving over the last two days. I personally think this will just help nip any hunger cravings I get and be more stable throughout the week for me.
My BPC-157, TB500 dose has gone up a tiny bit from 150mcg to 165mcg just to make my life easier it equals 10 units now.
GHK-CU has gone up also from 1.5mg to 1.65mg, same reason so it can equal 10 units.
Ipamorelin & Tesamorelin I have changed to both be AM fasted pins just to make sure it isn't the reason for my sleep troubles while I work that issue out.
I know you are meant to get the most GH benefits for taking it at night so down the track I might play around with dosages to see if I can make it work somehow, open to some feedback if that's even necessary or just stick with what I'm doing. I have a feeling with my 2mg Tesa and 150mcg Ipa dosage its kicking in pretty strong affecting my sleep.
Use discount code - YEAHNAH10 for 10% off any @Prymal products
Nice workout there mate.Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 111.6kg
Current: 111.3kg
Target: 85–90kg
Meals:
Meal #1 - 90g lean beef patty, 60g beef sausage, egg and 1 piece of hi fibre bread splash of bbq sauce
Meal #2 - WPI Double scoop protein shake with water, Oxy shred pre workout
Meal #3 - 295g pulled bbq pork, 119g mash potato & mixed veg
Snacks - Dark chocolate Kit Kat 5 fingers
Calories: 2106cal
Protein: 189g l Carbs: 98g l Fats: 97g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D 500mg
Coq10 40mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 1500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Probiotic 30 Billion
Magnesium Chelate 350mg
Before bed:
Magnesium L-Threonate 300mg
Melatonin 10mg
Valerian root 500mg
L - Theanine 200mg
Apigenin 50mg
5-HTP 100mg
Phosphatidylserine 200mg
Magnesium Glycinate 1140mg
Ashwagandha 600mg
Above includes RGSX Elite sleep & Vital cycle support
Peptides:
Retatrutide - 1.5mg Tuesday & 1.5mg Saturday through @ZenithHealth
BPC-157 - 165mcg daily PM through @ZenithHealth
TB-500 - 165mcg daily PM through @ZenithHealth
Ipamorelin - 150mcg fasted daily AM through @ZenithHealth
Tesamorelin - 2mg fasted daily AM through @Prymal
KPV - Upcoming through @Prymal
Mots-C - Upcoming through @Prymal
GHK-CU - 1.65mg daily not sponsored
Sleep:
Total - 7h 06mins
Deep - 0h 52mins
REM - 1h 28mins
Light - 4h 46mins
Awake - 0h 38mins
Training: Pull Day
1hour 20mins
V - Grip Pulldown
W - 42.5kg x 6
W - 60kg x 6
W - 80kg x 4
F - 90kg x 7
F - 90kg x 5
ISO - Lateral high row
W - 80kg x 4
F - 90kg x 8
F - 90kg x 8
ISO - Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 68 kg x 4
F - 82kg x 7
F - 82kg x 6
Preacher Curl (Barbell)
F - 25kg x 15
F - 25kg x 13
Single arm bicep cable curl
F - 12.5kg x 12
F - 12.5kg 12
Shrug (dumbbell)
F - 30kg x 15
F - 30kg x 13
Cardio (zone 2)
30mins
Calories burned: 1139cal
Recap:
Sleep was not too bad I ended up lowering my melatonin dose and adding in the ashwagandha & magnum glycinate it helped me relax a lot more My supplement list has some size to it now
Workout felt good today, added in the single arm cable curl just to try something different and add a little more volume. If anyone has some other banger arm exercises I'll add that to my next arm day to try out.
Had to treat myself to some chocolate today for easter didn't go nuts and made sure to keep my macros in check. The pulled pork meal was an absolute winner. I overestimated on the calories to cover me. First time trying the mingles brand rub & bbq sauce which is super low calories. Was just a pork shoulder, mingles brand American rub, mingles bbq sauce, tablespoon of honey, 1 onion, garlic, splash of stock and all into the slow cooker for about 10 hours.
A couple of my peptide protocols and dosages have changed slightly. Im experimenting to do split dosage twice a week with @ZenithHealth Retatrutide 1.5mg Tuesday / 1.5mg Saturday just as I did have a bit of a hunger craving over the last two days. I personally think this will just help nip any hunger cravings I get and be more stable throughout the week for me.
My BPC-157, TB500 dose has gone up a tiny bit from 150mcg to 165mcg just to make my life easier it equals 10 units now.
GHK-CU has gone up also from 1.5mg to 1.65mg, same reason so it can equal 10 units.
Ipamorelin & Tesamorelin I have changed to both be AM fasted pins just to make sure it isn't the reason for my sleep troubles while I work that issue out.
I know you are meant to get the most GH benefits for taking it at night so down the track I might play around with dosages to see if I can make it work somehow, open to some feedback if that's even necessary or just stick with what I'm doing. I have a feeling with my 2mg Tesa and 150mcg Ipa dosage its kicking in pretty strong affecting my sleep.
Use discount code - YEAHNAH10 for 10% off any @Prymal products
Yeah im on HGH and it helps with sleep majorly.
Bloods on Tuesday. We shall find out haha
Cheers bro yeah I’m curious myself cause at least if I’m still having issues then I can start pointing towards other things but so far it does seem to be the tesa/ipa causing it. I would definitely welcome better sleep if it gave it to me haha but yeah apparently with some people it just keeps them awake from what I’ve read.
good supp stack :d keept he food level and melatonin good to lower it a bit can cause issues btwLog update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 111.6kg
Current: 111.3kg
Target: 85–90kg
Meals:
Meal #1 - 90g lean beef patty, 60g beef sausage, egg and 1 piece of hi fibre bread splash of bbq sauce
Meal #2 - WPI Double scoop protein shake with water, Oxy shred pre workout
Meal #3 - 295g pulled bbq pork, 119g mash potato & mixed veg
Snacks - Dark chocolate Kit Kat 5 fingers
Calories: 2106cal
Protein: 189g l Carbs: 98g l Fats: 97g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D 500mg
Coq10 40mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 1500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Probiotic 30 Billion
Magnesium Chelate 350mg
Before bed:
Magnesium L-Threonate 300mg
Melatonin 10mg
Valerian root 500mg
L - Theanine 200mg
Apigenin 50mg
5-HTP 100mg
Phosphatidylserine 200mg
Magnesium Glycinate 1140mg
Ashwagandha 600mg
Above includes RGSX Elite sleep & Vital cycle support
Peptides:
Retatrutide - 1.5mg Tuesday & 1.5mg Saturday through @ZenithHealth
BPC-157 - 165mcg daily PM through @ZenithHealth
TB-500 - 165mcg daily PM through @ZenithHealth
Ipamorelin - 150mcg fasted daily AM through @ZenithHealth
Tesamorelin - 2mg fasted daily AM through @Prymal
KPV - Upcoming through @Prymal
Mots-C - Upcoming through @Prymal
GHK-CU - 1.65mg daily not sponsored
Sleep:
Total - 7h 06mins
Deep - 0h 52mins
REM - 1h 28mins
Light - 4h 46mins
Awake - 0h 38mins
Training: Pull Day
1hour 20mins
V - Grip Pulldown
W - 42.5kg x 6
W - 60kg x 6
W - 80kg x 4
F - 90kg x 7
F - 90kg x 5
ISO - Lateral high row
W - 80kg x 4
F - 90kg x 8
F - 90kg x 8
ISO - Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 68 kg x 4
F - 82kg x 7
F - 82kg x 6
Preacher Curl (Barbell)
F - 25kg x 15
F - 25kg x 13
Single arm bicep cable curl
F - 12.5kg x 12
F - 12.5kg 12
Shrug (dumbbell)
F - 30kg x 15
F - 30kg x 13
Cardio (zone 2)
30mins
Calories burned: 1139cal
Recap:
Sleep was not too bad I ended up lowering my melatonin dose and adding in the ashwagandha & magnum glycinate it helped me relax a lot more My supplement list has some size to it now
Workout felt good today, added in the single arm cable curl just to try something different and add a little more volume. If anyone has some other banger arm exercises I'll add that to my next arm day to try out.
Had to treat myself to some chocolate today for easter didn't go nuts and made sure to keep my macros in check. The pulled pork meal was an absolute winner. I overestimated on the calories to cover me. First time trying the mingles brand rub & bbq sauce which is super low calories. Was just a pork shoulder, mingles brand American rub, mingles bbq sauce, tablespoon of honey, 1 onion, garlic, splash of stock and all into the slow cooker for about 10 hours.
A couple of my peptide protocols and dosages have changed slightly. Im experimenting to do split dosage twice a week with @ZenithHealth Retatrutide 1.5mg Tuesday / 1.5mg Saturday just as I did have a bit of a hunger craving over the last two days. I personally think this will just help nip any hunger cravings I get and be more stable throughout the week for me.
My BPC-157, TB500 dose has gone up a tiny bit from 150mcg to 165mcg just to make my life easier it equals 10 units now.
GHK-CU has gone up also from 1.5mg to 1.65mg, same reason so it can equal 10 units.
Ipamorelin & Tesamorelin I have changed to both be AM fasted pins just to make sure it isn't the reason for my sleep troubles while I work that issue out.
I know you are meant to get the most GH benefits for taking it at night so down the track I might play around with dosages to see if I can make it work somehow, open to some feedback if that's even necessary or just stick with what I'm doing. I have a feeling with my 2mg Tesa and 150mcg Ipa dosage its kicking in pretty strong affecting my sleep.
Use discount code - YEAHNAH10 for 10% off any @Prymal products
Yeah I’m looking forward to it! Hopefully some markers have dropped since last bloods.Bloods on Tuesday will be interesting mate, keen to see how the RGSX stacks up vs the individual supps. At least you'll have a solid baseline to compare against
Makes sense to pay for the BB5 since you are using secretagogue
food prep looks good nice rest
happy easter
Thanks mate you too!food prep looks good nice rest
Good stuff with the mela preps bro. Looks good! Interesting combo with Tesa and IPA
EVO family support your way
Cheers brother! Yeah hopefully doubles down on that visceral fat for me.
Hey bro sorry, Id leave the question up to the experts in the crew
My bet would you’re low on magnesium. It fixed my cramps on cjc/ipa best of luck
Cheers brother
Alright so magnesium on top of what I already take yeah?
What type of magnesium u taking bro?My bet would you’re low on magnesium. It fixed my cramps on cjc/ipa best of luck
No not taurine.
Argh I gotcha so I do need a different magnesium to the ones I’m already taking haha alright I’ll get that sorted when I fly back home thanks mate.Brother you're already on mag which is good but if you're still getting cramps look into Magnesium Taurate specifically — it's the best form for muscle cramps because it combines mag with taurine in one. The glycinate is great for sleep and citrate for the gut but taurate is the one for cramping. Reta definitely slows things down so electrolytes on top of that are key
Yeah was out of the blue really but looks like I’ll need to source some different magnesium to try fix it to the magnesium im already taking
So you are already taking heaps of magnesium
add electrolytes and taurine ed try it to start 2-3 grams of taurine @Yeahnah
Yeah im down for it can I just buy / use taurine in capsule form?
Electrolytes Ive started again since last night & seems to be helping no cramps yet. Taurine just have to find a capsule ideally when I get back home from work next week.
I have it in powder for I usually chuck some in my water bottle and drink while training
No taste yeah? if that's the case ill just chuck it in my water like I do with creatine that I can definitely do!
You can get flavourless or lemon lime i think
Beastly leg strength bro!Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 111.3kg
Current: N/A
Target: 85–90kg
Waist
Start: 130cm
Last week: 121cm
Current: 119cm
Hip
Start: 110cm
Last week: 106cm
Current: 105cm
Meals:
Meal #1 - 70g roast pork, 230g chicken breast, 66g roasted potato & broccoli
Meal #2 - WPI double scoop protein shake with water
Meal #3 - 250g chicken schnitzel, 58g roast potato and mixed veg
Snacks - Oxyshred no stim & protein muesli bar x 2
Calories: 1827cal
Protein: 228g l Carbs: 104g l Fats: 50g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D 500mg
Coq10 40mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 1500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Probiotic 30 Billion
Magnesium Chelate 350mg
Before bed:
Magnesium L-Threonate 300mg
Melatonin 10mg
Valerian root 500mg
L - Theanine 200mg
Apigenin 50mg
5-HTP 100mg
Phosphatidylserine 200mg
Magnesium Glycinate 1140mg
Ashwagandha 600mg
Above includes RGSX Elite sleep & Vital cycle support
Peptides:
Retatrutide - 1.5mg Tuesday & 1.5mg Saturday through @ZenithHealth
BPC-157 - 165mcg daily PM through @ZenithHealth
TB-500 - 165mcg daily PM through @ZenithHealth
Ipamorelin - 150mcg fasted daily AM through @ZenithHealth
Tesamorelin - 2mg fasted daily AM through @Prymal
KPV - Upcoming through @Prymal
Mots-C - Upcoming through @Prymal
GHK-CU - 1.65mg daily not sponsored
Sleep:
Total - 7h 15mins
Deep - 1h 21mins
REM - 1h 34mins
Light - 4h 20mins
Awake - 2h 33mins
Training: Leg day (work gym)
1h 21mins
Leg extension
W - 61kg x 6
W - 75kg x 6
W - 96kg x 4
F - 110kg x 9
F - 110kg x 8
Lying leg curl
W - 46kg x 6
W - 60kg x 6
W - 67kg x 5
F - 81kg x 7
F - 81kg x 7
Leg press (Low foot position)
W - 120kg x 6
W - 200kg x 6
W - 220kg x 4
F - 260kg x 8
F - 260kg x 7
Calf press on seated leg press
W - 180kg x 12
F - 200kg x 20
F - 200kg x 20
F - 200kg x 14
Cardio (zone 2)
30mins
Calories burned: 965cal
Recap:
Good first nightshift last night out at work got a surprisingly half decent sleep today. Workout was good, plenty of energy for a solid leg session and finished off with 30 mins of zone 2 cardio as usual.
So after the question surrounding the stomach cramps looks like ill go and get some taurine when im back home next week and since last night ive put effort back into making sure im consume my electrolytes also. 4L of water a day on average im downing with my training sessions makes sense I needed to NOT neglect the electrolytes. I started the electrolytes last night and so far no cramps.
Measurements updated above - Measurements are still trending in the right direction haven't looked at the scales when I was back home really. Just trusting the process and being consistent
Got my bloods back - 6 week bloodwork update & comparison to come shortly.
Use discount code - YEAHNAH10 for 10% off any @Prymal products
Prymal crew - @Nasser1997o2 @bss @OwEv751 @Made_Man @G888MAA @jenkemj @Jigglybuff @Ohyeahbra @Grumpy
Hey evo fam,
Thought I would start this log with the focus on getting healthier, building a better life & educating myself more about peptides, nutrition and training. I’m looking foward to share my experiences, get feedback, and learn along the way.
Massive shoutout to @ZenithHealth for sponsoring my Retatrutide & @Prymal for sponsoring my Tesamorelin.
Background & Current Progress:
• Started last year at 130 kg
• 30 years old
• 180 cm
• Was on prescribed Wegovy for about 6 months
• Came off it and decided to start learning more about peptides
• Current weight: 112.9 kg
• 4th week of Retatrutide at 2mg sponsored by @ZenithHealth
• Tolerating it reasonably well so far. In the first couple of weeks, I had a few headaches on and off & some issues with going to the toilet so I’ve increased my fibre intake and made sure I’m staying properly hydrated around 3L a day which seems to have helped. At around this 4 week mark it really has kicked in well with food noise & cravings.
• Have just started my first daily injection of Tesamorelin at 1mg sponsored by @Prymal
Goals:
My immediate goal is continued fat loss, with the current target of getting under 100 kg while maintaining some muscle mass. From there, I’ll reassess and continue checking bloodwork along the way. Long term I would love to be around the 85-90kg mark while maintaining some solid muscle definition.
I know I’m currently dealing with some low testosterone and high estrogen. TRT is something I’ve thought about but not right now. I still want to have kids & I have noticed in my bloodwork the levels are slowly improving.
Peptides:
Planning to introduce these gradually one at a time alongside Retatrutide so I can properly assess how my body responds and how I feel.
• Tesamorelin
• MOTS-C
• Glow or Klow
I have some pretty bad skin scarring from reactions to mozzies as a kid that never healed well, so I’m hoping Glow or Klow might help with skin quality and possibly recovery.
Current plan for peptides:
Introduce Tesamorelin first for about 4-6 weeks, check bloodwork if all above board then try out Mots-c for 4-6 weeks then onto Glow or Klow.
(This is all to be run separately not together to gauge my body’s response and feeling while on Retatrutide)
Open to feedback on that approach.
Supplements:
• Vital cycle support from @RGSX
Nutrition:
Currently aiming for 185g–220g of protein per day, keeping carbs and fats relatively low.
Being a FIFO worker on a 7/7 roster, camp food isn’t always ideal and we don’t get much choice at my site, it’s mostly whatever’s served. Because of that, I’ve shifted more toward a carnivore style diet focusing on the meats available each day plus vegetables. They usually rotate chicken breast, steak, roast pork/beef, etc.
I’ll be posting my meals and calories as I go.
Current calorie target: 1,800–2,100 per day
Bloodwork:
(Pictures to be attached below)
Body Scans:
(Pictures to be attached below)
Training:
Currently training 4–5 times per week using a push/pull/legs split. I add cardio at the end of each push and pull session, plus some cardio on rest days.
I’ll post my workouts, exercises, sets, and calories burned as I go.
I have attached some photos of when I was around the 130kg mark and some photos from this morning along with my latest bloodwork & body scan.
Appreciate any feedback and help along the way especially around peptides, training, and nutrition.
Let’s get it
IMO the test has dropped because of the low fats in your diet. Intense exercise and low calories. How’s do you feel? I assumed your lower level may be attributed to an afternoon test but it’s in the morning.
260 on leg press is crazy strongLog update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 111.3kg
Current: N/A
Target: 85–90kg
Waist
Start: 130cm
Last week: 121cm
Current: 119cm
Hip
Start: 110cm
Last week: 106cm
Current: 105cm
Meals:
Meal #1 - 70g roast pork, 230g chicken breast, 66g roasted potato & broccoli
Meal #2 - WPI double scoop protein shake with water
Meal #3 - 250g chicken schnitzel, 58g roast potato and mixed veg
Snacks - Oxyshred no stim & protein muesli bar x 2
Calories: 1827cal
Protein: 228g l Carbs: 104g l Fats: 50g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D 500mg
Coq10 40mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 1500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Probiotic 30 Billion
Magnesium Chelate 350mg
Before bed:
Magnesium L-Threonate 300mg
Melatonin 10mg
Valerian root 500mg
L - Theanine 200mg
Apigenin 50mg
5-HTP 100mg
Phosphatidylserine 200mg
Magnesium Glycinate 1140mg
Ashwagandha 600mg
Above includes RGSX Elite sleep & Vital cycle support
Peptides:
Retatrutide - 1.5mg Tuesday & 1.5mg Saturday through @ZenithHealth
BPC-157 - 165mcg daily PM through @ZenithHealth
TB-500 - 165mcg daily PM through @ZenithHealth
Ipamorelin - 150mcg fasted daily AM through @ZenithHealth
Tesamorelin - 2mg fasted daily AM through @Prymal
KPV - Upcoming through @Prymal
Mots-C - Upcoming through @Prymal
GHK-CU - 1.65mg daily not sponsored
Sleep:
Total - 7h 15mins
Deep - 1h 21mins
REM - 1h 34mins
Light - 4h 20mins
Awake - 2h 33mins
Training: Leg day (work gym)
1h 21mins
Leg extension
W - 61kg x 6
W - 75kg x 6
W - 96kg x 4
F - 110kg x 9
F - 110kg x 8
Lying leg curl
W - 46kg x 6
W - 60kg x 6
W - 67kg x 5
F - 81kg x 7
F - 81kg x 7
Leg press (Low foot position)
W - 120kg x 6
W - 200kg x 6
W - 220kg x 4
F - 260kg x 8
F - 260kg x 7
Calf press on seated leg press
W - 180kg x 12
F - 200kg x 20
F - 200kg x 20
F - 200kg x 14
Cardio (zone 2)
30mins
Calories burned: 965cal
Recap:
Good first nightshift last night out at work got a surprisingly half decent sleep today. Workout was good, plenty of energy for a solid leg session and finished off with 30 mins of zone 2 cardio as usual.
So after the question surrounding the stomach cramps looks like ill go and get some taurine when im back home next week and since last night ive put effort back into making sure im consume my electrolytes also. 4L of water a day on average im downing with my training sessions makes sense I needed to NOT neglect the electrolytes. I started the electrolytes last night and so far no cramps.
Measurements updated above - Measurements are still trending in the right direction haven't looked at the scales when I was back home really. Just trusting the process and being consistent
Got my bloods back - 6 week bloodwork update & comparison to come shortly.
Use discount code - YEAHNAH10 for 10% off any @Prymal products
Prymal crew - @Nasser1997o2 @bss @OwEv751 @Made_Man @G888MAA @jenkemj @Jigglybuff @Ohyeahbra @Grumpy
well done
!
Cheers brother still getting stronger every week somehow haha im sure im right at the top end now while im in this deficit.Beastly leg strength bro!
Thanks gents! Yeah if I look back at the week leading up to these bloods it was some of my worst sleep scores I have had. Ill look to try up my diet if possible / if the reta allows basically & some more carbs and fats yeah?
Thanks Lev!260 on leg press is crazy strong
and love the cardio still in there
lets see how the stomach cramps go as you add taurine and more electrolytes @Yeahnah
Thank you mate for looking into my old bloods aswell for comparison. Im pretty stoked overall with how much improvement ive been able to achieve in under 6 weeks.These comparison bloods are really good to see mate, and that gets me very pumped when I see great results like this
Here's my take:
The wins
Lipids have come way down. Total Chol 5.3 to 3.9, LDL 3.44 to 2.18, and liver has sorted itself out, ALT 58 to 38, GGT 67 to 21. HbA1c and insulin both better too. 19kg off and your body is responding.
IGF-1 from 32 to 57
Tesamorelin from @Prymal is doing its job. Legit response.
Testosterone tanked from 16 to 8 nmol/L though
Free T dropped from 364 to 209 as well. At 30, 8 nmol/L is low. BUT I'm with @OwEv751 on this, it's from the deficit not something that needs TRT. You're eating 1700 cal at 111kg which is a huge hole and your body is just pulling back on everything non-essential. Hormones get cut first when calories are that low.
Your E2 came back at 120 pmol/L so let's check the T:E2 ratio:
- T: 8 nmol/L x 28.84 = 231 ng/dL
- E2: 120 pmol/L x 0.2724 = 32.7 pg/mL
- Ratio: 231 / 32.7 = ~7:1
Optimal is 14-30:1 so you're estrogen dominant right now. Your test has crashed from the deficit but E2 hasn't dropped with it because at your current weight you've still got a lot of fat tissue and fat cells have aromatase that keeps pumping out estrogen. This can make it harder to lose fat, hold water and feel sluggish. As the weight keeps coming off the aromatase activity drops and this ratio should correct itself.
What I'd do:
- Start that weekly refeed at 2500-2600 cal you mentioned. Actually commit to it
- Keep fats above 70g daily, you need that for hormone production. I usually preach a 1:1 desired body weight ratio, so if your goal lets say is to get to 100kg I would do 100g of fat.
- Don't jump to TRT. Get lean, eat at maintenance for a few weeks, then retest. I reckon the test comes back up and the ratio sorts itself out as body fat drops
Lipids - seriously well done here
I know I said the wins already but I want to come back to this because the improvement is massive. LDL from 3.44 to 2.18, Total Chol from 5.3 to 3.9, trigs from 1.2 to 1.1. You've basically brought yourself under the high risk targets across the board in a few months. That's genuinely impressive work.
To keep pushing these down even further and protect that HDL (which dropped a touch from 1.31 to 1.22), here's what I'd add to your stack:
Citrus Bergamot 500mg twice a day - this is the big one. Studies show 24-41% LDL reduction at 1000mg daily. It targets the same enzyme as statins (HMG-CoA reductase) but it's a natural polyphenol. This alone could push your LDL well below 2.0.
Berberine 500mg 2-3x daily with meals - hits LDL and trigs but also helps with glucose which is handy since yours ticked up slightly (4.2 to 4.4). Start at 500mg once a day and build up because it can upset the stomach at first.
Omega-3 dose increase - you're on 1500mg fish oil which is probably only about 450mg of actual EPA+DHA. You want 2-4g of EPA+DHA per day (check the label, it's the EPA and DHA numbers that matter not the total fish oil weight). Go for an EPA dominant formula since DHA can actually raise LDL slightly.
Psyllium husk - you're already on this which is good. Make sure you're getting about 10g a day, it binds bile acids in the gut and forces your liver to pull more cholesterol from your blood.
CoQ10 up to 200-300mg - not for lipids directly but for mitochondrial health and energy. 40mg is doing nothing mate.
Next bloods I'd also ask for ApoB if they can do it. That's a better predictor of cardiovascular risk than LDL or total cholesterol on its own.
CRP still at 5.6
Still elevated but not surprising given your current weight, the deficit and FIFO stress. As visceral fat keeps coming off this should drop since that fat is pumping out inflammatory markers constantly. BPC-157 at 165mcg probably isn't shifting this much on its own.
Prolactin doubled (128 to 275) and Cortisol up (370 to 460)
These feed off each other. Big deficit plus work stress plus bad sleep pushes cortisol up and cortisol drags prolactin with it. Refeed days and sorting out the sleep are the fix.
The overall picture here is really positive though. 19kg gone, lipids completely turned around, liver back to normal. The hormone stuff and the ratio will sort itself out as you keep dropping fat. One set of low numbers doesn't undo everything you've done here
Brother, patience and enjoyment of the process are the two things you need to focus on. When you embrace these two things, losing weight is definitely a process that's guaranteed without you even noticing. Most of your blood markers would also improve.
.
good to hear
Brother, patience and enjoyment of the process are the two things you need to focus on. When you embrace these two things, losing weight is definitely a process that's guaranteed without you even noticing. Most of your blood markers would also improve.
In my opinion, I'd say to go back to 2600 cals for 2 weeks and monitor your weekly average weight first. If your weight is staying the same then progressively reduce that down (-150-200).
In saying that, I think Reta is going to skew this data abit. I bet even at 2600 you're still going to lose weight
Thanks gents for both your help trying to work out an attack plan moving forward with my cals. Hopefully around that 2500-2600 I can achieve on reta consistently and still manages to give me some good progress with the fat loss.
Great results on the bloods bro! Making some really good progress. Keep going brother.Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 111.3kg
Current: N/A
Target: 85–90kg
Waist
Start: 130cm
Last week: 121cm
Current: 119cm
Hip
Start: 110cm
Last week: 106cm
Current: 105cm
Meals:
Meal #1 - Pork belly (no fat/skin), mash potato and broccoli with gravy
Meal #2 - WPI double scoop protein shake with water
Meal #3 - Chicken burger & potato chips & protein drink
Snacks - Protein muesli bar x 1, 1 x small 40g twirl bar
Calories: 2852cal
Protein: 212g l Carbs: 118g l Fats: 125g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D 500mg
Coq10 40mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 1500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Probiotic 30 Billion
Magnesium Chelate 350mg
Before bed:
Magnesium L-Threonate 300mg
Melatonin 10mg
Valerian root 500mg
L - Theanine 200mg
Apigenin 50mg
5-HTP 100mg
Phosphatidylserine 200mg
Magnesium Glycinate 1140mg
Ashwagandha 600mg
Above includes RGSX Elite sleep & Vital cycle support
Peptides:
Retatrutide - 1.5mg Tuesday & 1.5mg Saturday through @ZenithHealth
BPC-157 - 165mcg daily PM through @ZenithHealth
TB-500 - 165mcg daily PM through @ZenithHealth
Ipamorelin - 150mcg fasted daily AM through @ZenithHealth
Tesamorelin - 2mg fasted daily AM through @Prymal
KPV - Upcoming through @Prymal
Mots-C - Upcoming through @Prymal
GHK-CU - 1.65mg daily not sponsored
Sleep:
Total - 5h 48mins
Deep - 0h 41mins
REM - 1h 08mins
Light - 3h 59mins
Awake - 0h 29mins
Training: Pull day (work gym)
1h 11mins
V - Grip Pulldown
W - 40kg x 6
W - 54kg x 6
W - 68kg x 4
F - 82kg x 8
F - 82kg x 7
ISO - Lateral high row
W - 40kg x 6
W - 60kg x 4
F - 80kg x 7
F - 80kg x 6
ISO - Lateral neutral grip row
W - 47kg x 6
W - 61kg x 6
W - 75 kg x 3
F - 82kg x 8
F - 82kg x 7
Preacher Curl (Barbell)
F - 30kg x 11
F - 30kg x 8
F - 30kg x 7
Shrug (dumbbell)
F - 30kg x 15
F - 30kg x 15
Cardio (zone 2)
30mins
Calories burned: 908cal
Recap:
Day 2/2 of refeed back to 2500cals tomorrow. Macros are more than likely not correct, I didn't eat the fat on the Pork which I couldn't factor in on MFP. Was a shit diet day but good refeed day to get some calories back into the body easily. We go again tomorrow @ 2500cals trying to stick with a more reasonable deficit hopefully moving forward pending if the Retatrutide allows it.
Nothing else I can say really about the sleep - Im taking what supps I can to help get some better sleep but yeah just something I can never get 100% when I'm out at work. Plus nightshift doesn't help also.
Anyway, awesome gym session today fasted workout plenty of energy and strength.
Nothing else to report
Use discount code - YEAHNAH10 for 10% off any @Prymal products
Prymal crew - @Nasser1997o2 @bss @OwEv751 @Made_Man @G888MAA @jenkemj @Jigglybuff @Ohyeahbra @Grumpy
meals look niceLog update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 111.3kg
Current: N/A
Target: 85–90kg
Waist
Start: 130cm
Last week: 121cm
Current: 119cm
Hip
Start: 110cm
Last week: 106cm
Current: 105cm
Meals:
Meal #1 - Pork belly (no fat/skin), mash potato and broccoli with gravy
Meal #2 - WPI double scoop protein shake with water
Meal #3 - Chicken burger & potato chips & protein drink
Snacks - Protein muesli bar x 1, 1 x small 40g twirl bar
Calories: 2852cal
Protein: 212g l Carbs: 118g l Fats: 125g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D 500mg
Coq10 40mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 1500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Probiotic 30 Billion
Magnesium Chelate 350mg
Before bed:
Magnesium L-Threonate 300mg
Melatonin 10mg
Valerian root 500mg
L - Theanine 200mg
Apigenin 50mg
5-HTP 100mg
Phosphatidylserine 200mg
Magnesium Glycinate 1140mg
Ashwagandha 600mg
Above includes RGSX Elite sleep & Vital cycle support
Peptides:
Retatrutide - 1.5mg Tuesday & 1.5mg Saturday through @ZenithHealth
BPC-157 - 165mcg daily PM through @ZenithHealth
TB-500 - 165mcg daily PM through @ZenithHealth
Ipamorelin - 150mcg fasted daily AM through @ZenithHealth
Tesamorelin - 2mg fasted daily AM through @Prymal
KPV - Upcoming through @Prymal
Mots-C - Upcoming through @Prymal
GHK-CU - 1.65mg daily not sponsored
Sleep:
Total - 5h 48mins
Deep - 0h 41mins
REM - 1h 08mins
Light - 3h 59mins
Awake - 0h 29mins
Training: Pull day (work gym)
1h 11mins
V - Grip Pulldown
W - 40kg x 6
W - 54kg x 6
W - 68kg x 4
F - 82kg x 8
F - 82kg x 7
ISO - Lateral high row
W - 40kg x 6
W - 60kg x 4
F - 80kg x 7
F - 80kg x 6
ISO - Lateral neutral grip row
W - 47kg x 6
W - 61kg x 6
W - 75 kg x 3
F - 82kg x 8
F - 82kg x 7
Preacher Curl (Barbell)
F - 30kg x 11
F - 30kg x 8
F - 30kg x 7
Shrug (dumbbell)
F - 30kg x 15
F - 30kg x 15
Cardio (zone 2)
30mins
Calories burned: 908cal
Recap:
Day 2/2 of refeed back to 2500cals tomorrow. Macros are more than likely not correct, I didn't eat the fat on the Pork which I couldn't factor in on MFP. Was a shit diet day but good refeed day to get some calories back into the body easily. We go again tomorrow @ 2500cals trying to stick with a more reasonable deficit hopefully moving forward pending if the Retatrutide allows it.
Nothing else I can say really about the sleep - Im taking what supps I can to help get some better sleep but yeah just something I can never get 100% when I'm out at work. Plus nightshift doesn't help also.
Anyway, awesome gym session today fasted workout plenty of energy and strength.
Nothing else to report
Use discount code - YEAHNAH10 for 10% off any @Prymal products
Prymal crew - @Nasser1997o2 @bss @OwEv751 @Made_Man @G888MAA @jenkemj @Jigglybuff @Ohyeahbra @Grumpy
but cut the potatoes a bit to get carbs down I think good grip pulls getting to 82s nice volume
Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 111.3kg
Current: N/A
Target: 85–90kg
Waist
Start: 130cm
Last week: 121cm
Current: 119cm
Hip
Start: 110cm
Last week: 106cm
Current: 105cm
Meals:
Meal #1 - Pork belly (no fat/skin), mash potato and broccoli with gravy
Meal #2 - WPI double scoop protein shake with water
Meal #3 - Chicken burger & potato chips & protein drink
Snacks - Protein muesli bar x 1, 1 x small 40g twirl bar
Calories: 2852cal
Protein: 212g l Carbs: 118g l Fats: 125g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D 500mg
Coq10 40mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 1500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Probiotic 30 Billion
Magnesium Chelate 350mg
Before bed:
Magnesium L-Threonate 300mg
Melatonin 10mg
Valerian root 500mg
L - Theanine 200mg
Apigenin 50mg
5-HTP 100mg
Phosphatidylserine 200mg
Magnesium Glycinate 1140mg
Ashwagandha 600mg
Above includes RGSX Elite sleep & Vital cycle support
Peptides:
Retatrutide - 1.5mg Tuesday & 1.5mg Saturday through @ZenithHealth
BPC-157 - 165mcg daily PM through @ZenithHealth
TB-500 - 165mcg daily PM through @ZenithHealth
Ipamorelin - 150mcg fasted daily AM through @ZenithHealth
Tesamorelin - 2mg fasted daily AM through @Prymal
KPV - Upcoming through @Prymal
Mots-C - Upcoming through @Prymal
GHK-CU - 1.65mg daily not sponsored
Sleep:
Total - 5h 48mins
Deep - 0h 41mins
REM - 1h 08mins
Light - 3h 59mins
Awake - 0h 29mins
Training: Pull day (work gym)
1h 11mins
V - Grip Pulldown
W - 40kg x 6
W - 54kg x 6
W - 68kg x 4
F - 82kg x 8
F - 82kg x 7
ISO - Lateral high row
W - 40kg x 6
W - 60kg x 4
F - 80kg x 7
F - 80kg x 6
ISO - Lateral neutral grip row
W - 47kg x 6
W - 61kg x 6
W - 75 kg x 3
F - 82kg x 8
F - 82kg x 7
Preacher Curl (Barbell)
F - 30kg x 11
F - 30kg x 8
F - 30kg x 7
Shrug (dumbbell)
F - 30kg x 15
F - 30kg x 15
Cardio (zone 2)
30mins
Calories burned: 908cal
Recap:
Day 2/2 of refeed back to 2500cals tomorrow. Macros are more than likely not correct, I didn't eat the fat on the Pork which I couldn't factor in on MFP. Was a shit diet day but good refeed day to get some calories back into the body easily. We go again tomorrow @ 2500cals trying to stick with a more reasonable deficit hopefully moving forward pending if the Retatrutide allows it.
Nothing else I can say really about the sleep - Im taking what supps I can to help get some better sleep but yeah just something I can never get 100% when I'm out at work. Plus nightshift doesn't help also.
Anyway, awesome gym session today fasted workout plenty of energy and strength.
Nothing else to report
Use discount code - YEAHNAH10 for 10% off any @Prymal products
Prymal crew - @Nasser1997o2 @bss @OwEv751 @Made_Man @G888MAA @jenkemj @Jigglybuff @Ohyeahbra @Grumpy
thats more like a cheat meal than a refeed tbh but I hope that has given you a boost
Thanks mate was stoked with the total reverse in cholesterol. Just gotta try work out my testosterone now moving forward and see if it’s worth doing with my higher body fat stillGreat results on the bloods bro! Making some really good progress. Keep going brother.
Yeah was more of a cheat day couldn’t get much more from the camp food options last night. Think the body liked it more.The only issue with this refeed is too much fat and not enough carbs
Im in the same boat brother. I'm waiting until I hit the weight goals before I pull the trigger on the T! It can be tempting to get right into it, but personally I think it's better to be patient and do it properly. Your much younger than me too so you got more time!
Yeah it’s a hard one bro I honestly don’t think I’m far off if I’m being honest gets to a certain point just making everything a lot more difficult & slower with really low test. Definitely going to have a good hard think weigh it all up pros cons etc make sure I’m committed to it before jumping on.Im in the same boat brother. I'm waiting until I hit the weight goals before I pull the trigger on the T! It can be tempting to get right into it, but personally I think it's better to be patient and do it properly. Your much younger than me too so you got more time!
Cheers brother was a good couple of days haha
That's EVO brotherly love right there!Brother, you know I really care about you and just had another look through your initial bloods from Feb, few flags that make me want you to slow the TRT train down a bit:
Your haematocrit was 0.51 L/L with Hb 165 g/L before any exogenous anything. Reference ceiling is 0.52, so you're literally one notch from a flagged high HCT at baseline. TRT will absolutely push you over, and combined with hard training, FIFO dehydration at camp, and the Reta/Tesa stack already changing body composition, you'd be heading into phlebotomy/daily aspirin territory pretty fast. That's a quality of life hit you don't want on top of FIFO.
ALT was 58 and GGT 67 too, liver was already working hard when you were heavier, visceral fat loading on it. The good news is your Apr 8 bloods showed ALT down to 38, so the weight loss is fixing it, no need to mess with that progress by adding another compound to metabolise.
T at 16 on the first panel wasn't actually low brother, the 8 nmol on the April panel is 100% from the deficit not a permanent suppression. Free T 209 at the current weight is surprisingly decent. Once the deficit eases and you're at goal with less aromatase fat tissue, your natural production should bounce back hard.
My honest call is finish the cut, get HCT on the next BB5 to compare, then decide from a position of lean body comp + known numbers. Starting TRT now with HCT already maxed out and FIFO making consistent pinning + monitoring a pain is stacking the deck against yourself
Cheers brother yeah I really want to get my head around everything & learn like I did before starting the peptides so Ive still got a ways to go. With the HCT if it ends up still being on the high reference range when im more lean can I just look at donating blood to sort out that potential issue?Brother, you know I really care about you and just had another look through your initial bloods from Feb, few flags that make me want you to slow the TRT train down a bit:
Your haematocrit was 0.51 L/L with Hb 165 g/L before any exogenous anything. Reference ceiling is 0.52, so you're literally one notch from a flagged high HCT at baseline. TRT will absolutely push you over, and combined with hard training, FIFO dehydration at camp, and the Reta/Tesa stack already changing body composition, you'd be heading into phlebotomy/daily aspirin territory pretty fast. That's a quality of life hit you don't want on top of FIFO.
ALT was 58 and GGT 67 too, liver was already working hard when you were heavier, visceral fat loading on it. The good news is your Apr 8 bloods showed ALT down to 38, so the weight loss is fixing it, no need to mess with that progress by adding another compound to metabolise.
T at 16 on the first panel wasn't actually low brother, the 8 nmol on the April panel is 100% from the deficit not a permanent suppression. Free T 209 at the current weight is surprisingly decent. Once the deficit eases and you're at goal with less aromatase fat tissue, your natural production should bounce back hard.
My honest call is finish the cut, get HCT on the next BB5 to compare, then decide from a position of lean body comp + known numbers. Starting TRT now with HCT already maxed out and FIFO making consistent pinning + monitoring a pain is stacking the deck against yourself
| Creatine | Vitamin C | Vitamin D3 | Vitamin B1 | Vitamin K2 | Vitamin B6 | Calcium D | COQ10 | Zinc | |
| 12g | 350mg | 50mcg | 40mg | 200mcg | 40mg | 500mg | 40mg | 30mg | |
| Selenium | L-Taurine | Garlic extract | Dandelion | Omega 3 | Glutathione | Carnitine | Beta Glucan | Black pepper | |
| 125mcg | 200mg | 50mg | 40mg | 1500mg | 50mg | 350mg | 30mg | 20mg | |
| Tudca | Milk Thistle | Astragalus | Nac | Hawthorn | Probiotic | Magnesium c | |||
| 400mg | 800mg | 1000mg | 1000mg | 80mg | 30 billion | 350mg |
Tb500 will have the best impact as it looks to lower system inflammation. I think upping the dose would be good idea. Its results may be negligible though. Are you having these compounds through a GLOW blend? Double it atleast.Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 111.3kg
Current: N/A
Target: 85–90kg
Waist
Start: 130cm
Last week: 121cm
Current: 119cm
Hip
Start: 110cm
Last week: 106cm
Current: 105cm
Meals:
Meal #1 - Chicken Schnitzel, gravy, potato wedges, broccoli
Meal #2 - Ham & Cheese on bread & protein shake
Meal #3 - Roast beef & WPI protein shake with water
Snacks - Protein muesli bar x 1, 1 x Cadbury dairy milk chocolate, Oxyshred
Calories: 2401cal
Protein: 217g l Carbs: 185g l Fats: 82g
Supp Stack Daily:
Creatine Vitamin C Vitamin D3 Vitamin B1 Vitamin K2 Vitamin B6 Calcium D COQ10 Zinc 12g 350mg 50mcg 40mg 200mcg 40mg 500mg 40mg 30mg Selenium L-Taurine Garlic extract Dandelion Omega 3 Glutathione Carnitine Beta Glucan Black pepper 125mcg 200mg 50mg 40mg 1500mg 50mg 350mg 30mg 20mg Tudca Milk Thistle Astragalus Nac Hawthorn Probiotic Magnesium c 400mg 800mg 1000mg 1000mg 80mg 30 billion 350mg
Before bed:
Magnesium L-Threonate 300mg
Melatonin 10mg
Valerian root 500mg
L - Theanine 200mg
Apigenin 50mg
5-HTP 100mg
Phosphatidylserine 200mg
Magnesium Glycinate 1140mg
Ashwagandha 600mg
Above includes RGSX Elite sleep & Vital cycle support
Peptides:
Retatrutide - 1.5mg Tuesday & 1.5mg Saturday @ZenithHealth
BPC-157 - 165mcg daily @ZenithHealth
TB-500 - 165mcg daily @ZenithHealth
Ipamorelin - 150mcg daily @ZenithHealth
Tesamorelin - 2mg daily @Prymal
KPV - Upcoming through @Prymal
Mots-C - Upcoming through @Prymal
GHK-CU - 1.65mg daily
Sleep:
Total - 5h 51mins
Deep - 1h 05mins
REM - 0h 59mins
Light - 3h 47mins
Awake - 0h 26mins
Training: Leg day (work gym)
1h 18mins
Leg extension
W - 61kg x 6
W - 75kg x 6
W - 96kg x 4
F - 112.5kg x 8
F - 112.5kg x 8
Lying leg curl
W - 46kg x 6
W - 60kg x 6
W - 67kg x 5
F - 81kg x 11
F - 81kg x 7
Leg press (Low foot position)
W - 130kg x 10
W - 180kg x 6
W - 230kg x 6
F - 230kg x 10
F - 230kg x 10
Calf press on seated leg press
W - 180kg x 12
F - 200kg x 25
F - 200kg x 21
F - 200kg x 21
Cardio (zone 2)
30mins
Calories burned: 819cal
Recap:
Trying to see if I can condense this bloody supplement list above so these log updates don't look so long lol not sure how this table layout will look when posted but ignore if it's all out of whack.
Leg day today had some stiffness in my knees before training so just made sure to back off weight slightly mainly on the leg press which it was giving me grief on. Every other exercise didn't feel too bad.
Sleep was okay an extra hour would have been nice. One more shift then fly back home
I still haven't increased my BPC,TB.GHK dose yet - Going of my most recent bloodwork should I increase the dose to try combat the higher marker I had for inflammation CRP?
Use discount code - YEAHNAH10 for 10% off any @Prymal products
Prymal crew - @Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy
Solid leg workout my man!Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 111.3kg
Current: N/A
Target: 85–90kg
Waist
Start: 130cm
Last week: 121cm
Current: 119cm
Hip
Start: 110cm
Last week: 106cm
Current: 105cm
Meals:
Meal #1 - Chicken Schnitzel, gravy, potato wedges, broccoli
Meal #2 - Ham & Cheese on bread & protein shake
Meal #3 - Roast beef & WPI protein shake with water
Snacks - Protein muesli bar x 1, 1 x Cadbury dairy milk chocolate, Oxyshred
Calories: 2401cal
Protein: 217g l Carbs: 185g l Fats: 82g
Supp Stack Daily:
Creatine Vitamin C Vitamin D3 Vitamin B1 Vitamin K2 Vitamin B6 Calcium D COQ10 Zinc 12g 350mg 50mcg 40mg 200mcg 40mg 500mg 40mg 30mg Selenium L-Taurine Garlic extract Dandelion Omega 3 Glutathione Carnitine Beta Glucan Black pepper 125mcg 200mg 50mg 40mg 1500mg 50mg 350mg 30mg 20mg Tudca Milk Thistle Astragalus Nac Hawthorn Probiotic Magnesium c 400mg 800mg 1000mg 1000mg 80mg 30 billion 350mg
Before bed:
Magnesium L-Threonate 300mg
Melatonin 10mg
Valerian root 500mg
L - Theanine 200mg
Apigenin 50mg
5-HTP 100mg
Phosphatidylserine 200mg
Magnesium Glycinate 1140mg
Ashwagandha 600mg
Above includes RGSX Elite sleep & Vital cycle support
Peptides:
Retatrutide - 1.5mg Tuesday & 1.5mg Saturday @ZenithHealth
BPC-157 - 165mcg daily @ZenithHealth
TB-500 - 165mcg daily @ZenithHealth
Ipamorelin - 150mcg daily @ZenithHealth
Tesamorelin - 2mg daily @Prymal
KPV - Upcoming through @Prymal
Mots-C - Upcoming through @Prymal
GHK-CU - 1.65mg daily
Sleep:
Total - 5h 51mins
Deep - 1h 05mins
REM - 0h 59mins
Light - 3h 47mins
Awake - 0h 26mins
Training: Leg day (work gym)
1h 18mins
Leg extension
W - 61kg x 6
W - 75kg x 6
W - 96kg x 4
F - 112.5kg x 8
F - 112.5kg x 8
Lying leg curl
W - 46kg x 6
W - 60kg x 6
W - 67kg x 5
F - 81kg x 11
F - 81kg x 7
Leg press (Low foot position)
W - 130kg x 10
W - 180kg x 6
W - 230kg x 6
F - 230kg x 10
F - 230kg x 10
Calf press on seated leg press
W - 180kg x 12
F - 200kg x 25
F - 200kg x 21
F - 200kg x 21
Cardio (zone 2)
30mins
Calories burned: 819cal
Recap:
Trying to see if I can condense this bloody supplement list above so these log updates don't look so long lol not sure how this table layout will look when posted but ignore if it's all out of whack.
Leg day today had some stiffness in my knees before training so just made sure to back off weight slightly mainly on the leg press which it was giving me grief on. Every other exercise didn't feel too bad.
Sleep was okay an extra hour would have been nice. One more shift then fly back home
I still haven't increased my BPC,TB.GHK dose yet - Going of my most recent bloodwork should I increase the dose to try combat the higher marker I had for inflammation CRP?
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Prymal crew - @Nasser1997o2 @bss @OwEv751 @Made_Man @G8MARC @jenkemj @Jigglybuff @Ohyeahbra @Grumpy
Hey brother nah it is all seperate so can choose whatever dose I desire. So was thinking of upping to maybe 500mcg
Thanks mate all really good info!Yeah donating blood is the go-to move if HCT sits up too high brother, most guys in blast mode do it every 3ish months. Easy and it drops the cardio risk right down. Worth flagging though, some centres won't accept blood from people on AAS, but there are other ways around it. Donating can also tank your iron, so you'll want to keep an eye on ferritin. Have a quick read here: https://www.evolutionary.org.org/blog/haematology-panel-enhanced-athletes#management-protocols
Those are the sort of things you need to keep on top of, they may sound like a big deal but its all manageable and don't necessarily means it will happen.
Wait until you get closer to your lean target and re-test first though, the HCT often cleans up on its own once the excess body fat is gone.
Loving those waist and hip numbers trending down
Cheers bro!
Hey brother nah it is all seperate so can choose whatever dose I desire. So was thinking of upping to maybe 500mcg
Fish oil will be on the cards this week for sure. Fly out day today
waiting for you to be back
| Creatine | Vitamin C | Vitamin D3 | Vitamin B1 | Vitamin K2 | Vitamin B6 | Calcium D | COQ10 | Zinc | |
| 12g | 350mg | 50mcg | 40mg | 200mcg | 40mg | 500mg | 190mg | 30mg | |
| Selenium | L-Taurine | Garlic extract | Dandelion root | Omega 3 | Glutathione | Carnitine | Beta Glucan | Black pepper | |
| 125mcg | 200mg | 50mg | 40mg | 4500mg | 50mg | 350mg | 30mg | 20mg | |
| Tudca | Milk Thistle | Astragalus root | Nac | Hawthorn berry | Probiotic | Magnesium Chelate | BPC-157 | Digestive Enzymes | |
| 400mg | 800mg | 1000mg | 1000mg | 80mg | 30 billion | 350mg | 500mcg | 300mg | |
| NAG | Saccaromyces Boulardii | Zinc Carnosine | Luteolin | Bacillus Coagulans | |||||
| 800mg | 250mg | 75mg | 100mg | 40mg |
| Magnesium L - Threonate | Melatonin | Valerian Root | L-Theanine | Apigenin |
| 300mg | 10mg | 500mg | 200mg | 50mg |
| Phosphatidylserine | Magnesium Glycinate | Ashwaganha | 5-HTP | |
| 200mg | 480mg | 600mg | 100mg |
Damn you he a strong Tesa dose now. It’s a vial a week yeah ? Haha so good!
Yeah vial every 5 days bro keen to see what my next 4 weekly scan is come Tuesday
Thanks Lev been training with a fellow logger and mate of mine this week and have followed along with his workouts seems to be a nice change for the body instead of just smashing PPL on repeat with little rest I’m getting more rest in now so to speak which I think is making a massive difference for me.
This week has been a good one so far at home. My weight is coming down every day since my slight jump up (due to refeed)6 weeks holding 111-112 with waist at 119 since the 8th brother, bodys adapted hard to the current food. Same 2416 cal with whole food meals (eggs, chicken, rice, veg, fruit) instead of bread and muesli bars usually kicks the plateau loose. Camp youre stuck with whats there, home is where the real leverage sits
Oh I thought the measurements in you last post was current =)
Very nice TD picBit of a late TD post. Just playing some catchup.
Big thanks to @Prymal for the support
I’ll be looking to do a bit of a write up on the mots c hopefully tonight and how I’ve been going on it so far at 1mg daily
training pics
@Yeahnah good updates on this man. That is a nice list of peptides that you put together. I see a lot of people starting to use GHK. I've used it in conjunction with the KLOW stack.
Good job on this recap man. I like how you're laying out your sleep. At the end of the day, sleep is crucial so hopefully you can keep working on it. @Yeahnah
@Yeahnah bros that would be cool. i see a lot of dudes use mots-c and semax. sometimes when i get an early call for a job i will take themBit of a late TD post. Just playing some catchup.
Big thanks to @Prymal for the support
I’ll be looking to do a bit of a write up on the mots c hopefully tonight and how I’ve been going on it so far at 1mg daily
Looking amazing on this. I like everything you're doing man. Good job checking your blood pressure. If you can get your sleep dialed in, I could see some amazing improvements quickly. @Yeahnah
Thanks gents yeah sleep has always been the tricky one to nail
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