Approved Log Testosterone EQ HGH BPc157 Retatrutide Mots-C Cycle Log

[LevButlerov]

Nutrition and Compounds
Tuesday 12/5/2026
Week 9 day 2

Breakfast
Banana
Strong White Coffee

Smoko
Lean Beef Mince
Rice
Mixed Veg
Choc Coconut Water
Yakult
COR
Banana

Lunch
Lean Beef Mince
Rice
Mixed Veg
Protein Shake
Protein Yoghurt

Dinner
50gm Collagen
50gm WPI
Greek Yogurt
Organic Honey
Choc Coconut Water

Total Cals
3195
P257
F80
C361

Compounds AM
250mg TestE
150mg EQ

Compounds PM
5iu GH
1mg BPC
1mg Reta
(Forgot the reta this morning, pin tonight)

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Gotta hit the hay now Evo Fam, I had a heap of chores to do before logging and I have to keep the appointment with the pillow.
Much Love and Respect for dropping past.
Thankyou and goodnight.

-K-

good carb level steady get some sleep @Doctakay EVO family support!
love your meal pics!

 

[catdadironman]

Nutrition and Compounds
Tuesday 12/5/2026
Week 9 day 2

Breakfast
Banana
Strong White Coffee

Smoko
Lean Beef Mince
Rice
Mixed Veg
Choc Coconut Water
Yakult
COR
Banana

Lunch
Lean Beef Mince
Rice
Mixed Veg
Protein Shake
Protein Yoghurt

Dinner
50gm Collagen
50gm WPI
Greek Yogurt
Organic Honey
Choc Coconut Water

Total Cals
3195
P257
F80
C361

Compounds AM
250mg TestE
150mg EQ

Compounds PM
5iu GH
1mg BPC
1mg Reta
(Forgot the reta this morning, pin tonight)

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Gotta hit the hay now Evo Fam, I had a heap of chores to do before logging and I'm late for the appointment with the pillow.
Much Love and Respect for dropping past.
Thankyou and goodnight.

-K-

Food is looking great as always!

 

[HarleyGuy]

Nutrition and Compounds
Tuesday 12/5/2026
Week 9 day 2

Breakfast
Banana
Strong White Coffee

Smoko
Lean Beef Mince
Rice
Mixed Veg
Choc Coconut Water
Yakult
COR
Banana

Lunch
Lean Beef Mince
Rice
Mixed Veg
Protein Shake
Protein Yoghurt

Dinner
50gm Collagen
50gm WPI
Greek Yogurt
Organic Honey
Choc Coconut Water

Total Cals
3195
P257
F80
C361

Compounds AM
250mg TestE
150mg EQ

Compounds PM
5iu GH
1mg BPC
1mg Reta
(Forgot the reta this morning, pin tonight)

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Gotta hit the hay now Evo Fam, I had a heap of chores to do before logging and I'm late for the appointment with the pillow.
Much Love and Respect for dropping past.
Thankyou and goodnight.

-K-

Man that strong white coffee looks good! Hope you got those chores done or you're gonna get it!

I really don't think she knows how difficult this is

I come home and show HarleyGirl a new vein and she says "where's the one on the other side"... LMAO, she pushes me and knows how to talk to me. LOL

The old wiggle bum is going pretty good. We have another update coming very soon.

Excited for some wiggle bum updates!

 

[waggat]

Nutrition and Compounds
Tuesday 12/5/2026
Week 9 day 2

Breakfast
Banana
Strong White Coffee

Smoko
Lean Beef Mince
Rice
Mixed Veg
Choc Coconut Water
Yakult
COR
Banana

Lunch
Lean Beef Mince
Rice
Mixed Veg
Protein Shake
Protein Yoghurt

Dinner
50gm Collagen
50gm WPI
Greek Yogurt
Organic Honey
Choc Coconut Water

Total Cals
3195
P257
F80
C361

Compounds AM
250mg TestE
150mg EQ

Compounds PM
5iu GH
1mg BPC
1mg Reta
(Forgot the reta this morning, pin tonight)

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Gotta hit the hay now Evo Fam, I had a heap of chores to do before logging and I'm late for the appointment with the pillow.
Much Love and Respect for dropping past.
Thankyou and goodnight.

-K-

Those macros are good I reckon.

Is that around maintenance for you?

 

[Kopite67]

Nutrition and Compounds
Tuesday 12/5/2026
Week 9 day 2

Breakfast
Banana
Strong White Coffee

Smoko
Lean Beef Mince
Rice
Mixed Veg
Choc Coconut Water
Yakult
COR
Banana

Lunch
Lean Beef Mince
Rice
Mixed Veg
Protein Shake
Protein Yoghurt

Dinner
50gm Collagen
50gm WPI
Greek Yogurt
Organic Honey
Choc Coconut Water

Total Cals
3195
P257
F80
C361

Compounds AM
250mg TestE
150mg EQ

Compounds PM
5iu GH
1mg BPC
1mg Reta
(Forgot the reta this morning, pin tonight)

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Gotta hit the hay now Evo Fam, I had a heap of chores to do before logging and I'm late for the appointment with the pillow.
Much Love and Respect for dropping past.
Thankyou and goodnight.

-K-

Short and sweet update brother. Did have time for a little food porn though

 

[Doctakay]

Man that strong white coffee looks good! Hope you got those chores done or you're gonna get it!


I come home and show HarleyGirl a new vein and she says "where's the one on the other side"... LMAO, she pushes me and knows how to talk to me. LOL


Excited for some wiggle bum updates!

Haha my chores are the product of my own making hey, I've usually put some kind of maintenance or cleaning off on a sunday that catches me out through the week

My girl just never wants to see me lean as 86kg again I think she maybe misses the chubby version of me.

Ill try put some time aside to convert the Delly vids today

 

[Doctakay]

Food is looking great as always!

Cheers brother!

 

[Doctakay]

Those macros are good I reckon.

Is that around maintenance for you?

Cheers Brother. Yeah I reckon there abouts aye. 3200-3600 seems to be it at the present, maybe a touch lower on less busy days.

 

[Doctakay]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

 

[Kopite67]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

Quick and easy again bro. Used up all your words on Delly Beef stew looks fantastic

 

[Doctakay]

Quick and easy again bro. Used up all your words on Delly Beef stew looks fantastic

Haha, it turned out pretty good aye
I have a word limit for the day, too many people talk to me at work and then theres only a couple hundred left for the log

Short and sweet at the end of the day. Trying to put aside more time to throw in some details and thoughts on some things like Mots-c, Reta and GH anecdotes.

 

[LevButlerov]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

over 400 protein you killed it really good meals! love it @Doctakay

 

[Ohdamn]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

locked in brother

 

[stevesmi]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

@Doctakay great update boss. I love the different foods that you're eating. The lunch looks fantastic and so does the dinner.

 

[ROIDDERS]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

Very good mix on the food that you're eating. I like it. It looks healthy and it looks nutritious too. @Doctakay

 

[2Thick]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

Good job on the lunch. @Doctakay mixing in the beef, rice, and vegetables sounds fantastic. I would eat that daily.

 

[HarleyGuy]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

Delts are really starting to pop bro! Absolutely love your meals, good clean single ingredient foods that are clean and look amazing!

My girl just never wants to see me lean as 86kg again I think she maybe misses the chubby version of me.

This made me think of a time that HarleyGirl said to me "I liked when you used to be all soft and cuddly" ... and I turned to her like Billy Madison and said "don't you say that, don't you ever say that"

 

[Mobster]

My kinda food

 

[Doctakay]

over 400 protein you killed it really good meals! love it @Doctakay

Thankyou brother!

 

[Doctakay]

locked in brother

Cheers my bro!

 

[Doctakay]

@Doctakay great update boss. I love the different foods that you're eating. The lunch looks fantastic and so does the dinner.

Thankyou @stevesmi Appreciate you brother

 

[Doctakay]

Very good mix on the food that you're eating. I like it. It looks healthy and it looks nutritious too. @Doctakay

Aye @ROIDDERS cheers my man. Getting in the cals and keeping it healthy for the most part

 

[Doctakay]

Good job on the lunch. @Doctakay mixing in the beef, rice, and vegetables sounds fantastic. I would eat that daily.

Appreciate it @2Thick my bro. Easy to make and easy to eat every day at work.

 

[Doctakay]

Delts are really starting to pop bro! Absolutely love your meals, good clean single ingredient foods that are clean and look amazing!


This made me think of a time that HarleyGirl said to me "I liked when you used to be all soft and cuddly" ... and I turned to her like Billy Madison and said "don't you say that, don't you ever say that"

Cheers my brother @HarleyGuy I dig that sense of humour
I'm eating pretty clean for the most part. The meals I've been outting together are simple but satisfying. Easy to make and easy to eat at work.
We had a farewell for a long serving coworker today and the provided food was a bit of a blow out, I folded and indulged but I'll be back to the regular program tomorrow

 

[Doctakay]

My kinda food

Me too brother. I'm enjoying it.

 

[Doctakay]

Workout Thursday
14/5/2026
Week 9 day 4

92.2kg
BG 5.6

Mostly in it for the burn and the pump today. Focusing on a slow eccentric and decent time under tension. Medium weight and more of a maintenance style session. Big day ahead at work so we don't wanna cook our CNS and I'm mindful of the recovery thats going to be required for the weekend sessions. All in all I felt like it was time well spent, and had some fun with it.

Preworkout
200mg Caffeine
Banana
5mg Methylene Blue

Intraworkout
Intrawar Aminos

Postworkout
Crankt Protein Shake
Banana Bread

Warmup
Recumbent Bike 50cals
Supinated Pullup x 8
(Slow & Deliberate)

Seated Hamstring Curls
61kg x 20
82kg x 15
Focused on slow eccentric

Supinated Pullup x 6
(Slow & Deliberate)

Seated Leg Press Pin Loaded
155kg x 20
(Slow & Focused)

Seated Row Pin Loaded
40kg wide sup. X 20
61kg sup. x 12
61kg neut. x 12

Roman Chair
Leg Swing x 15
Knee Raise x 15

24kg Kettle Bell
Round the world x 10
(Both Directions x 2 sets)
Goblet Curl x 30

Pushup x 25

Shower and go be late for the weekly toolbox talk

-K-

 

[Kopite67]

Workout Thursday
14/5/2026
Week 9 day 4

92.2kg
BG 5.6

Mostly in it for the burn and the pump today. Focusing on a slow eccentric and decent time under tension. Medium weight and more of a maintenance style session. Big day ahead at work so we don't wanna cook our CNS and I'm mindful of the recovery thats going to be required for the weekend sessions. All in all I felt like it was time well spent, and had some fun with it.

Preworkout
200mg Caffeine
Banana
5mg Methylene Blue

Intraworkout
Intrawar Aminos

Postworkout
Crankt Protein Shake
Banana Bread

Warmup
Recumbent Bike 50cals
Supinated Pullup x 8
(Slow & Deliberate)

Seated Hamstring Curls
61kg x 20
82kg x 15
Focused on slow eccentric

Supinated Pullup x 6
(Slow & Deliberate)

Seated Leg Press Pin Loaded
155kg x 20
(Slow & Focused)

Seated Row Pin Loaded
40kg wide sup. X 20
61kg sup. x 12
61kg neut. x 12

Roman Chair
Leg Swing x 15
Knee Raise x 15

24kg Kettle Bell
Round the world x 10
(Both Directions x 2 sets)
Goblet Curl x 30

Pushup x 25

Shower and go be late for the weekly toolbox talk

-K-

Looking really great brother. Filling out across those massive shoulders and pecs. Core is tight as drum as usual.

 

[Doctakay]

Looking really great brother. Filling out across those massive shoulders and pecs. Core is tight as drum as usual.

Aye thanks my brother @Kopite67 I was thinking I mighta been gaining a bit of size across the top when I saw the shots today. Appreciate you my man.

 

[gar71]

Haha, it turned out pretty good aye
I have a word limit for the day, too many people talk to me at work and then theres only a couple hundred left for the log

Short and sweet at the end of the day. Trying to put aside more time to throw in some details and thoughts on some things like Mots-c, Reta and GH anecdotes.

“I have a word limit for the day”… I’m hearing ya, I teach electrical apprentices and have my brain coming out of my ears by the end of the day less talk more action

 

[LevButlerov]

Thankyou brother!

EVO family love your way

 

[gar71]

Workout Thursday
14/5/2026
Week 9 day 4

92.2kg
BG 5.6

Mostly in it for the burn and the pump today. Focusing on a slow eccentric and decent time under tension. Medium weight and more of a maintenance style session. Big day ahead at work so we don't wanna cook our CNS and I'm mindful of the recovery thats going to be required for the weekend sessions. All in all I felt like it was time well spent, and had some fun with it.

Preworkout
200mg Caffeine
Banana
5mg Methylene Blue

Intraworkout
Intrawar Aminos

Postworkout
Crankt Protein Shake
Banana Bread

Warmup
Recumbent Bike 50cals
Supinated Pullup x 8
(Slow & Deliberate)

Seated Hamstring Curls
61kg x 20
82kg x 15
Focused on slow eccentric

Supinated Pullup x 6
(Slow & Deliberate)

Seated Leg Press Pin Loaded
155kg x 20
(Slow & Focused)

Seated Row Pin Loaded
40kg wide sup. X 20
61kg sup. x 12
61kg neut. x 12

Roman Chair
Leg Swing x 15
Knee Raise x 15

24kg Kettle Bell
Round the world x 10
(Both Directions x 2 sets)
Goblet Curl x 30

Pushup x 25

Shower and go be late for the weekly toolbox talk

-K-

Great update, looking solid as fuck but lean as well brother, great work

 

[Doctakay]

Great update, looking solid as fuck but lean as well brother, great work

Hey my bro @gar71 appreciate the kind words my dude
I reckon I'm somewhere between 15-20% BF at the moment, and remaining pretty well level there... which should be the sweet spot for stable progressive growth without putting on too much fluff weight. Its a slower approach but I feel its working.

 

[gar71]

Hey my bro @gar71 appreciate the kind words my dude
I reckon I'm somewhere between 15-20% BF at the moment, and remaining pretty well level there... which should be the sweet spot for stable progressive growth without putting on too much fluff weight. Its a slower approach but I feel its working.

It’s clearly working, so keep doing what you’re doing

 

[Ulter]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

@Doctakay chocolate coconut water sounds really good. Is that something that you buy or is it something you make at home?

 

[Doctakay]

@Doctakay chocolate coconut water sounds really good. Is that something that you buy or is it something you make at home?

It's a bought one @Ulter Bro. We buy it from a supermarket in town called Aldi. It's only $3 for a ltr. It's fkn delicious, cheap and low cal, mixes great with protein powder too.

 

[Ulter]

It's a bought one @Ulter Bro. We buy it from a supermarket in town called Aldi. It's only $3 for a ltr. It's fkn delicious, cheap and low cal, mixes great with protein powder too.

Just be careful with the sugar. I don't know exactly what's in it but sometimes they add a lot of junk to these.

 

[Doctakay]

Just be careful with the sugar. I don't know exactly what's in it but sometimes they add a lot of junk to these.

Will do. This one's pretty decent though and the food standards here are pretty tight. The sugar is 11g per 250ml. They've added cane sugar and there is a sweetener in it but its Stevia.

 

[ceo]

Workout Thursday
14/5/2026
Week 9 day 4

92.2kg
BG 5.6

Mostly in it for the burn and the pump today. Focusing on a slow eccentric and decent time under tension. Medium weight and more of a maintenance style session. Big day ahead at work so we don't wanna cook our CNS and I'm mindful of the recovery thats going to be required for the weekend sessions. All in all I felt like it was time well spent, and had some fun with it.

Preworkout
200mg Caffeine
Banana
5mg Methylene Blue

Intraworkout
Intrawar Aminos

Postworkout
Crankt Protein Shake
Banana Bread

Warmup
Recumbent Bike 50cals
Supinated Pullup x 8
(Slow & Deliberate)

Seated Hamstring Curls
61kg x 20
82kg x 15
Focused on slow eccentric

Supinated Pullup x 6
(Slow & Deliberate)

Seated Leg Press Pin Loaded
155kg x 20
(Slow & Focused)

Seated Row Pin Loaded
40kg wide sup. X 20
61kg sup. x 12
61kg neut. x 12

Roman Chair
Leg Swing x 15
Knee Raise x 15

24kg Kettle Bell
Round the world x 10
(Both Directions x 2 sets)
Goblet Curl x 30

Pushup x 25

Shower and go be late for the weekly toolbox talk

-K-

Bros, really good workouts on this. The kettlebells, Roman chairs, and the push-ups are terrific. These are some good training exercises. @Doctakay

 

[ballin2504]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

@Doctakay damn good update man. Arms are looking lean and jacked

 

[Doctakay]

Bros, really good workouts on this. The kettlebells, Roman chairs, and the push-ups are terrific. These are some good training exercises. @Doctakay

Thankyou my brother! I don't feel like I've finished the sesh without some roman chair and kettlebells

 

[Doctakay]

@Doctakay damn good update man. Arms are looking lean and jacked

Aye cheers weapon! Appreciate the kind words brother. I feel like I'm.actually getting somewhere this month.

 

[Doctakay]

Fell asleep again before posting

Nutrition and Compounds
Thursday 15/5/2026
Week 9 Day 4

Compounds PM
2mg BPC157
5iu GH


All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.




Nutrition

Post Workout/Breakky
Banana Bread
Coffee
Banana
Crankt protein shake

Smoko
2 x Bacon & Egg Roll
1ltr Choc Coco Water
Protein Yoghurt Sachet
(A little over indulgent with the bacon egg rolls, didnt being my own food for smoko, we farewelled a long serving work colleague with a bbq)

Lunch
Beef and Potato Stew with a left over bun from smoko.
Fried egg leftovers from smoko
1ltr choc coco water
20gm Protein Yoghurt
(Carrot Cake for the same Farewell but a small crowd at 230)

Dinner
Shredded Chicken Breast with cottage cheese and a yakult lite.


Total Cals
4554
(This is a rough estimate and shouldn't be considered accurate given the work meal at smoko)
C357
F169
P316


MASSIVE day for calories and a big day at work and the early start at the gym had me hitting a brick wall mentally at about 2pm.

 

[RoySimpson]

Nutrition & Compounds
Wednesday 13/5/2026
Week 9 Day 3

91.8kg
5.8BG

AM Compounds
25mg TestP

PM Compounds
5iu GH
1mg BPC157
500mcg Mots-C (Gym tomorrow)

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Breakfast
Banana
Protein Bar
Strong Coffee

Smoko
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
424g Cream of Rice
Banana
Mixed Berry 15g Protein Yoghurt Sachet
Choc Coco Water
Yakult

Lunch
250gm Lean Beef Mince
130gm Rice
150gm Mixed Vegies
Mango 20g Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Beef Stew
(250gm Chuck Steak, 100gm Potato)
Protein Shake
(Choc Coco Water + 60gm WPI90)

Woke up lean and well rested. Down a tiny bit in water weight.
Been some big busy days at work. Plenty of steps and climbing under and through cars running cables.
Gotta hit the hey Evo Fam. I'm late to bed again.

Appreciate ya's reading. Much Love and Respect.

Thankyou and Goodnight

-K-

@Doctakay Looking great bro! Super lean!

 

[Doctakay]

@Doctakay Looking great bro! Super lean!

Thankyou my bro!

 

[Kopite67]

Fell asleep again before posting

Nutrition and Compounds
Thursday 15/5/2026
Week 9 Day 4

Compounds PM
2mg BPC157
5iu GH


All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.




Nutrition

Post Workout/Breakky
Banana Bread
Coffee
Banana
Crankt protein shake

Smoko
2 x Bacon & Egg Roll
1ltr Choc Coco Water
Protein Yoghurt Sachet
(A little over indulgent with the bacon egg rolls, didnt being my own food for smoko, we farewelled a long serving work colleague with a bbq)

Lunch
Beef and Potato Stew with a left over bun from smoko.
Fried egg leftovers from smoko
1ltr choc coco water
20gm Protein Yoghurt
(Carrot Cake for the same Farewell but a small crowd at 230)

Dinner
Shredded Chicken Breast with cottage cheese and a yakult lite.


Total Cals
4554
(This is a rough estimate and shouldn't be considered accurate given the work meal at smoko)
C357
F169
P316


MASSIVE day for calories and a big day at work and the early start at the gym had me hitting a brick wall mentally at about 2pm.

Working it hard on all fronts brother. Can't blame you for having a couple of those rolls, they look awesome

 

[ceo]

Thankyou my brother! I don't feel like I've finished the sesh without some roman chair and kettlebells

Bros, Roman chairs are definitely legit.

 

[Ulter]

Will do. This one's pretty decent though and the food standards here are pretty tight. The sugar is 11g per 250ml. They've added cane sugar and there is a sweetener in it but its Stevia.

Doesn't seem bad especially since it's the chocolate version but I like raw coconut water with nothing in it.

 

[ROIDDERS]

Aye @ROIDDERS cheers my man. Getting in the cals and keeping it healthy for the most part

Cheers my friend. Keep it up.

 

[2Thick]

Appreciate it @2Thick my bro. Easy to make and easy to eat every day at work.

Keep hitting it hard. I believe in you.

 

[MarshMonsta]

Workout Thursday
14/5/2026
Week 9 day 4

92.2kg
BG 5.6

Mostly in it for the burn and the pump today. Focusing on a slow eccentric and decent time under tension. Medium weight and more of a maintenance style session. Big day ahead at work so we don't wanna cook our CNS and I'm mindful of the recovery thats going to be required for the weekend sessions. All in all I felt like it was time well spent, and had some fun with it.

Preworkout
200mg Caffeine
Banana
5mg Methylene Blue

Intraworkout
Intrawar Aminos

Postworkout
Crankt Protein Shake
Banana Bread

Warmup
Recumbent Bike 50cals
Supinated Pullup x 8
(Slow & Deliberate)

Seated Hamstring Curls
61kg x 20
82kg x 15
Focused on slow eccentric

Supinated Pullup x 6
(Slow & Deliberate)

Seated Leg Press Pin Loaded
155kg x 20
(Slow & Focused)

Seated Row Pin Loaded
40kg wide sup. X 20
61kg sup. x 12
61kg neut. x 12

Roman Chair
Leg Swing x 15
Knee Raise x 15

24kg Kettle Bell
Round the world x 10
(Both Directions x 2 sets)
Goblet Curl x 30

Pushup x 25

Shower and go be late for the weekly toolbox talk

-K-

Your pumping out some great sessions bro nice job on the legs.

 

[Tiger Salman Khan]

Fell asleep again before posting

Nutrition and Compounds
Thursday 15/5/2026
Week 9 Day 4

Compounds PM
2mg BPC157
5iu GH


All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.




Nutrition

Post Workout/Breakky
Banana Bread
Coffee
Banana
Crankt protein shake

Smoko
2 x Bacon & Egg Roll
1ltr Choc Coco Water
Protein Yoghurt Sachet
(A little over indulgent with the bacon egg rolls, didnt being my own food for smoko, we farewelled a long serving work colleague with a bbq)

Lunch
Beef and Potato Stew with a left over bun from smoko.
Fried egg leftovers from smoko
1ltr choc coco water
20gm Protein Yoghurt
(Carrot Cake for the same Farewell but a small crowd at 230)

Dinner
Shredded Chicken Breast with cottage cheese and a yakult lite.


Total Cals
4554
(This is a rough estimate and shouldn't be considered accurate given the work meal at smoko)
C357
F169
P316


MASSIVE day for calories and a big day at work and the early start at the gym had me hitting a brick wall mentally at about 2pm.

@Doctakay great updates.....numbers look awesome....

 

[Doctakay]

@Doctakay great updates.....numbers look awesome....

Thankyou Brother

 

[Doctakay]

Your pumping out some great sessions bro nice job on the legs.

Thanks my man Appreciate it.

 

[Doctakay]

Keep hitting it hard. I believe in you.

Thankyou brother @2Thick means alot aye

 

[Doctakay]

Doesn't seem bad especially since it's the chocolate version but I like raw coconut water with nothing in it.

You're right though. Theres a fair bit of sugar in it. I have some of the raw here too so imma mix it up a little between the two.

 

[Doctakay]

Workout Saturday 16/5/2026
Week 9 Day 6

Preworkout
5gm Creatine HCL
TXA "Dialled" Shred sample sachet

93kg
BG 5.6

Another farmers carry session in the reserve this morning. 15kg and 8kg kettlebells. 3.3km Carry swap bells with Mick every 150-200steps all the way to the top of the hill and back again.

Stop at the halfway up point and do 30 incline pushups off the park bench, and do 60 curls at the bottom with the 15kg bells with a nice controlled rate. Definately started failing form by the 50th curl

The pain in the side delts was almost immediate on the way up, but settled down once we warmed up.

Post workout meal was a gourmet bacon and egg roll, six shot coffee and a small slice.

The rest of the day was spent with the visiting Filipino Aunties and Cuzzies, taking them to a zoo in the Hunter so they can see and pat Kangaroos. So we got plenty of steps in today.

Mick took a decently framed shot of me goofing off infront of one of the sculptures at the halfway point.

Been struggling with discipline and motivation a bit the past couple of days. Missed a workout yesterday feeling I wasn't fully recovered enough to drive into town, thrash myself with an intense sesh and drive home late at night and do this today without running myself into the dirt, literally and figuratively. Not at wifeys place tonight, so I can get a jump on chores and meal prep and get a good whack of quality time in with Delta, which means there should be enough time for a medium sesh at home working with what i have on hand thru the day.

 

[Doctakay]

Just a few pics from the day because, why not?

 

[Kopite67]

Workout Saturday 16/5/2026
Week 9 Day 6

Preworkout
5gm Creatine HCL
TXA "Dialled" Shred sample sachet

93kg
BG 5.6

Another farmers carry session in the reserve this morning. 15kg and 8kg kettlebells. 3.3km Carry swap bells with Mick every 150-200steps all the way to the top of the hill and back again.

Stop at the halfway up point and do 30 incline pushups off the park bench, and do 60 curls at the bottom with the 15kg bells with a nice controlled rate. Definately started failing form by the 50th curl

The pain in the side delts was almost immediate on the way up, but settled down once we warmed up.

Post workout meal was a gourmet bacon and egg roll, six shot coffee and a small slice.

The rest of the day was spent with the visiting Filipino Aunties and Cuzzies, taking them to a zoo in the Hunter so they can see and pat Kangaroos. So we got plenty of steps in today.

Mick took a decently framed shot of me goofing off infront of one of the sculptures at the halfway point.

Been struggling with discipline and motivation a bit the past couple of days. Missss a workout yesterday feeling I wasn't fully recovered enough to drive into town, thrash myself with an intense sesh and drive home late at night and do this today without running myself into the dirt, literally and figuratively. Not at wifeys place tonight, so I can get a jump on chores and meal prep and get a good whack of quality time in with Delta, which means there should be enough time for a medium sesh at home working with what i have on hand thru the day.

That is some cardio and high rep workout brother. Bit of absolute torture to get the weekend going.
Then you have a gourmet bacon and egg roll and no pics .
Hope you have a great Sunday legend

 

[Kopite67]

Just a few pics from the day because, why not?

Finally my food porn pic

 

[Doctakay]

That is some cardio and high rep workout brother. Bit of absolute torture to get the weekend going.
Then you have a gourmet bacon and egg roll and no pics .
Hope you have a great Sunday legend

Thanks my bro. Appreciate your continued support. You're a legend in the community. Brother I LOVE me a torture sesh up the hill and back

 

[Doctakay]

Nutrition Thursday + Friday
14-15/5/2026

Apologies for being a fucken slack arse here, just a quick screen grab of the recorded food from the Thursday (gym and busy workday with farewell bbq) and Friday, messed up rest day. Walking Delly and getting her to the vet, heading into town and cleaning Doctakay Filipino Touring Wagon. I'll chuck in the food porn as apologies, I did have intentions of a better post

-K-

 

[Doctakay]

Nutrition Thurs + Fri cont...

Food porn.

 

[Kopite67]

Nutrition Thurs + Fri cont...

Food porn.

Oh this is much better. Just beautiful...sigh..

 

[catdadironman]

Another farmers carry session in the reserve this morning. 15kg and 8kg kettlebells. 3.3km Carry swap bells with Mick every 150-200steps all the way to the top of the hill and back again.

Stop at the halfway up point and do 30 incline pushups off the park bench, and do 60 curls at the bottom with the 15kg bells with a nice controlled rate. Definately started failing form by the 50th curl

Epic workout man!

Been struggling with discipline and motivation a bit the past couple of days. Missed a workout yesterday feeling I wasn't fully recovered enough to drive into town, thrash myself with an intense sesh and drive home late at night and do this today without running myself into the dirt, literally and figuratively.

Sometimes you just gotta listen to your body cues - there is no shame in acknowledging that some recovery is needed. Happens to all of us! So don't be to hard on yourself about it.

Just a few pics from the day because, why not?

Thats one good looking doggo!

Nutrition Thurs + Fri cont...

Food porn.

As usual - best looking food on EVO imo

 

[Doctakay]

Epic workout man!

Cheers brother! I was feeling it, but by God I enjoyed it

Sometimes you just gotta listen to your body cues - there is no shame in acknowledging that some recovery is needed. Happens to all of us! So don't be to hard on yourself about it.

Thanks my man, ya know I think I really needed to hear that today. I was super frustrated at myself over it yesterday and the nervous energy built up with nowhere to go. i appreciate the reminder.

Thats one good looking doggo!

She's a sweetheart of a potato. She has friends everywhere in town, some people I'd forgot I even met ages ago came out the cafe calling her by name, and doting over her. She gets alot of love in my town.

As usual - best looking food on EVO imo

Haha thanks my dude.

 

[Doctakay]

Nutrition Saturday 16/5/2026


Post Workout/Breakfast
Gourmet Bacon and Egg Roll
Choc Turkish Delight Cafe made Slice
6 shot coffee on lactose free
Protein Shake on arriving at my Darling Dearests house.

Lunch at the Zoo
Beef Burger with Fries and Coke zero

Snacks
1 scoop of Specialty Gelato that Ateh Tingting bought me at a tourist stop.
Chicken and Cheese Sourdough Sando that my M.I.L insisted I take with me for the drive home She's a gem. I munged that on the long drive back home.

Dinner
624 gm of Beef and Potato stew.
(I dont think the cals or macros on this are accurate at all)

Pretty messed up macros and cals, but these are at best rough estimates and I dont think very accurate at all, given what I could plug in from Myfitnesspal. So we can take it with a grain of salt really...

Total Cals
4184
C317
F219
P221

 

[Doctakay]

Compounds Saturday 16/5/2026

PM Compounds
500mcg Mots-C
1mg BPC157
5iu GH

Mots-C is being used in the evening with the intention of boosting metabolism and assisting toward keeping BG in a decent range through the night.

In a rested state I am far more aware of the effect than if I were busy and my mind occupied on task like at the gym and caffeinated. I notice a slight increase in body temp, and heart rate ever so slightly elevated above normal resting rate.

I dont notice any trouble sleeping compared to usual, other than waking a touch earlier than the usual 420am, at about 330-340am. I have always woken up a few times through the evening to empty my bladder. BG is in a steady and acceptable position, the highest I've seen the next morning was 5.8.
I do feel that this may be a viable nocturnal fat burning method with a little experimenting with dose and timing.

Continuing the research...

-K-

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

 

[Kopite67]

Nutrition Saturday 16/5/2026


Post Workout/Breakfast
Gourmet Bacon and Egg Roll
Choc Turkish Delight Cafe made Slice
6 shot coffee on lactose free
Protein Shake on arriving at my Darling Dearests house.

Lunch at the Zoo
Beef Burger with Fries and Coke zero

Snacks
1 scoop of Specialty Gelato that Ateh Tingting bought me at a tourist stop.
Chicken and Cheese Sourdough Sando that my M.I.L insisted I take with me for the drive home She's a gem. I munged that on the long drive back home.

Dinner
624 gm of Beef and Potato stew.
(I dont think the cals or macros on this are accurate at all)

Pretty messed up macros and cals, but these are at best rough estimates and I dont think very accurate at all, given what I could plug in from Myfitnesspal. So we can take it with a grain of salt really...

Total Cals
4184
C317
F219
P221

Now your overloading my food porn quota
Not really.....

 

[Ulter]

Just a few pics from the day because, why not?

Beautiful pictures man. It makes me smile.

 

[Doctakay]

Beautiful pictures man. It makes me smile.

Cheers @Ulter Glad you enjoyed them brother

 

[Doctakay]

Update Sunday 17/5/2026
Week 9 Day 7

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Compounds PM
5iu GH
1mg BPC157
1mg Mots-C

Sleep was a bit ordinary. Woke up lighter at 91.5kg leaner than Saturday. Reta had me backed up a little yesty too maybe.
BG steady @ 5.6


Workout
Got some steps in walking the hippo about the town. Again stopping a few times while she made more friends got a few pullups in at the park in the morning.

At home I did a small workout but it deffo cooked me.
Good dogs, beautiful mice, sorta gear. (Excerted all nervous energy and got a pump)

20 bodyweight squat x 2
Fullbody 20kg Kettlebell Complex
20kg Kettlebell Curl x 30

Here's the kettlebell complex follow along video.

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Accept third party cookies

Nutrition
Not much in the way of food because apart from the kettlebell work, there wasnt much energy spent. I made a heap of food prep making beef, rice and veg and a chicken potato stew. Drank a little raw coconut water through the day.

Breakfast
One of Mother in Laws Chicken cheese Sourdough Sandos
Earl grey Tea, Milk & 2 sugars.
A few white timtams.

Lunch
A low cal tiny icecream

Dinner
Chicken & Potato Stew with Cottage cheese and sweet chilli.
True Protein Night 85 Casein & Choc coco water.

Total Cals
2018
C196
F72
P146

Thanks for reading Evo Fam

-K-

 

[Kopite67]

Update Sunday 17/5/2026
Week 9 Day 7

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Compounds PM
5iu GH
1mg BPC157
1mg Mots-C

Sleep was a bit ordinary. Woke up lighter at 91.5kg leaner than Saturday. Reta had me backed up a little yesty too maybe.
BG steady @ 5.6


Workout
Got some steps in walking the hippo about the town. Again stopping a few times while she made more friends got a few pullups in at the park in the morning.

At home I did a small workout but it deffo cooked me.
Good dogs, beautiful mice, sorta gear. (Excerted all nervous energy and got a pump)

20 bodyweight squat x 2
Fullbody 20kg Kettlebell Complex
20kg Kettlebell Curl x 30

Here's the kettlebell complex follow along video.

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies

Nutrition
Not much in the way of food because apart from the kettlebell work, there wasnt much energy spent. I made a heap of food prep making beef, rice and veg and a chicken potato stew. Drank a little raw coconut water through the day.

Breakfast
One of Mother in Laws Chicken cheese Sourdough Sandos
Earl grey Tea, Milk & 2 sugars.
A few white timtams.

Lunch
A low cal tiny icecream

Dinner
Chicken & Potato Stew with Cottage cheese and sweet chilli.
True Protein Night 85 Casein & Choc coco water.

Total Cals
2018
C196
F72
P146

Thanks for reading Evo Fam

-K-

Nice easy day brother. Still managed a bit of a workout which will cover the few white timtams

 

[2Thick]

Thankyou brother @2Thick means alot aye

Evo family, keep the grind going!

 

[Ulter]

Cheers @Ulter Glad you enjoyed them brother

yes i love pics

 

[Doctakay]

Workout 18/5/2026
Week 10 Day 1

91.5kg
BG 5.6

Limited time again today only half an hour to get it done. So no rest in between sets. The gym was packed to the gunnels again. Lately its been crazy busy, more so than last year. Dunno what's going on aye, who are all these people? But good on em all for getting their health happening. Didn't feel like I accomplished anything today. A very minor pump, and not entirely happy with what I saw in the photos today. I did work up a nice sweat though.


Preworkout
10mg Cialis
200mg Caffeine

Warmup
Bike 40cals.
8 Supinated Pullup
(Nice slow pull, full r.o.m.)

Peck Deck
40kg x 10
61kg x 10

BSS Machine 60kg
Squat to Rear Delt Row x 12
Shrug x 30
Rear Delt Row x 15
BSS Machine 40kg
Squat to Rear Delt Row x 15
Shrug x 30
Rear Delt Row x 15

Roman Chair
(new technique, forward from ball and arms crossed, this is a much better burn and I feel it more across the core)
Leg swing x 20
Knee raise x 25

Kettlebell 20kg
Curl x 30

Pushup x 20

 

[Kopite67]

Workout 18/5/2026
Week 10 Day 1

91.5kg
BG 5.6

Limited time again today only half an hour to get it done. So no rest in between sets. The gym was packed to the gunnels again. Lately its been crazy busy, more so than last year. Dunno what's going on aye, who are all these people? But good on em all for getting their health happening. Didn't feel like I accomplished anything today. A very minor pump, and not entirely happy with what I saw in the photos today. I did work up a nice sweat though.


Preworkout
10mg Cialis
200mg Caffeine

Warmup
Bike 40cals.
8 Supinated Pullup
(Nice slow pull, full r.o.m.)

Peck Deck
40kg x 10
61kg x 10

BSS Machine 60kg
Squat to Rear Delt Row x 12
Shrug x 30
Rear Delt Row x 15
BSS Machine 40kg
Squat to Rear Delt Row x 15
Shrug x 30
Rear Delt Row x 15

Roman Chair
(new technique, forward from ball and arms crossed, this is a much better burn and I feel it more across the core)
Leg swing x 20
Knee raise x 25

Kettlebell 20kg
Curl x 30

Pushup x 20

Nice quick training session brother. Still look just as good as you have for several weeks bro. Need to park the body dysmorphia at home for a couple of weeks

 

[Doctakay]

Nutrition and Compounds
Monday 18/5/2026
Week 10 day 1

PreWorkout
Banana

IntraWorkout
Intrawar Aminos

PostWorkout
424gm Cream of Rice
Crankt Protein Shake

Breakfast
Banana
White Coffee

Smoko
Chicken and Potato Stew
High Protein Yoghurt
70% Dark Choc
Blueberries
Yakult
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
70% Dark Choc
BlueBerries

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4570
C494
F102
P463

Compounds AM
250mg TestE
50mg TestP
(Feeling a bit of low E2 symptoms past few days, so no EQ today, just incase)

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Thoughts...
Holy shit Evo Fam! That's a massive day of eating, and the macros look spot on. I don't feel bloated or watery and I have room left for more. If this works tonight, and I wake up lean, I think this might have to be the workout day meal plan moving forward, with Mots-C continuing on as evening pins, I'm positive its churning my metabolism while I sleep aye.
I've been wanting to mix the carbs up and the protein, and figured trying them mixed on the same day would be best.

Sleep last night wasn't great but not terrible either. 6 broken hours in 2 hour blocks waking to empty my bladder. Should've gone to bed earlier though tbf. Up at 320am Gym then a Busy day at work, very locked in and constantly focused.

Anyway, pretty happy with that.
Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

 

[Doctakay]

Nice quick training session brother. Still look just as good as you have for several weeks bro. Need to park the body dysmorphia at home for a couple of weeks

I hear ya bro, to be honest, I'm just comparing myself today to the look I had on Thursday, but comparison is the thief of joy as they say...
Thanks for keeping my neurosis in check my brother. Appreciate you aye.

 

[Kopite67]

Nutrition and Compounds
Monday 18/5/2026
Week 10 day 1

PreWorkout
Banana

IntraWorkout
Intrawar Aminos

PostWorkout
424gm Cream of Rice
Crankt Protein Shake

Breakfast
Banana
White Coffee

Smoko
Chicken and Potato Stew
High Protein Yoghurt
70% Dark Choc
Blueberries
Yakult
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
70% Dark Choc
BlueBerries

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4570
C494
F102
P463

Compounds AM
250mg TestE
50mg TestP
(Feeling a bit of low E2 symptoms past few days, so no EQ today, just incase)

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Thoughts...
Holy shit Evo Fam! That's a massive day of eating, and the macros look spot on. I don't feel bloated or watery and I have room left for more. If this works tonight, and I wake up lean, I think this might have to be the workout day meal plan moving forward, with Mots-C continuing on as evening pins, I'm positive its churning my metabolism while I sleep aye.
I've been wanting to mix the carbs up and the protein, and figured trying them mixed on the same day would be best.

Sleep last night wasn't great but not terrible either. 6 broken hours in 2 hour blocks waking to empty my bladder. Should've gone to bed earlier though tbf. Up at 320am Gym then a Busy day at work, very locked in and constantly focused.

Anyway, pretty happy with that.
Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

Much more positive outlook there brother. Awesome dietary day and love that the upbeat focus is back in the house Have,a great day legend

 

[LevButlerov]

Workout 18/5/2026
Week 10 Day 1

91.5kg
BG 5.6

Limited time again today only half an hour to get it done. So no rest in between sets. The gym was packed to the gunnels again. Lately its been crazy busy, more so than last year. Dunno what's going on aye, who are all these people? But good on em all for getting their health happening. Didn't feel like I accomplished anything today. A very minor pump, and not entirely happy with what I saw in the photos today. I did work up a nice sweat though.


Preworkout
10mg Cialis
200mg Caffeine

Warmup
Bike 40cals.
8 Supinated Pullup
(Nice slow pull, full r.o.m.)

Peck Deck
40kg x 10
61kg x 10

BSS Machine 60kg
Squat to Rear Delt Row x 12
Shrug x 30
Rear Delt Row x 15
BSS Machine 40kg
Squat to Rear Delt Row x 15
Shrug x 30
Rear Delt Row x 15

Roman Chair
(new technique, forward from ball and arms crossed, this is a much better burn and I feel it more across the core)
Leg swing x 20
Knee raise x 25

Kettlebell 20kg
Curl x 30

Pushup x 20

Nutrition and Compounds
Monday 18/5/2026
Week 10 day 1

PreWorkout
Banana

IntraWorkout
Intrawar Aminos

PostWorkout
424gm Cream of Rice
Crankt Protein Shake

Breakfast
Banana
White Coffee

Smoko
Chicken and Potato Stew
High Protein Yoghurt
70% Dark Choc
Blueberries
Yakult
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
70% Dark Choc
BlueBerries

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4570
C494
F102
P463

Compounds AM
250mg TestE
50mg TestP
(Feeling a bit of low E2 symptoms past few days, so no EQ today, just incase)

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Thoughts...
Holy shit Evo Fam! That's a massive day of eating, and the macros look spot on. I don't feel bloated or watery and I have room left for more. If this works tonight, and I wake up lean, I think this might have to be the workout day meal plan moving forward, with Mots-C continuing on as evening pins, I'm positive its churning my metabolism while I sleep aye.
I've been wanting to mix the carbs up and the protein, and figured trying them mixed on the same day would be best.

Sleep last night wasn't great but not terrible either. 6 broken hours in 2 hour blocks waking to empty my bladder. Should've gone to bed earlier though tbf. Up at 320am Gym then a Busy day at work, very locked in and constantly focused.

Anyway, pretty happy with that.
Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

back to back updates thank you @Doctakay EVO family love your way! love your ab shots, looking lean as always.

macros on point, true PROTEIN KING level! and how do you like 10mgs cialis preworkout?

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @catdadironman @bss

 

[Yuri]

Nutrition and Compounds
Monday 18/5/2026
Week 10 day 1

PreWorkout
Banana

IntraWorkout
Intrawar Aminos

PostWorkout
424gm Cream of Rice
Crankt Protein Shake

Breakfast
Banana
White Coffee

Smoko
Chicken and Potato Stew
High Protein Yoghurt
70% Dark Choc
Blueberries
Yakult
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
70% Dark Choc
BlueBerries

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4570
C494
F102
P463

Compounds AM
250mg TestE
50mg TestP
(Feeling a bit of low E2 symptoms past few days, so no EQ today, just incase)

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Thoughts...
Holy shit Evo Fam! That's a massive day of eating, and the macros look spot on. I don't feel bloated or watery and I have room left for more. If this works tonight, and I wake up lean, I think this might have to be the workout day meal plan moving forward, with Mots-C continuing on as evening pins, I'm positive its churning my metabolism while I sleep aye.
I've been wanting to mix the carbs up and the protein, and figured trying them mixed on the same day would be best.

Sleep last night wasn't great but not terrible either. 6 broken hours in 2 hour blocks waking to empty my bladder. Should've gone to bed earlier though tbf. Up at 320am Gym then a Busy day at work, very locked in and constantly focused.

Anyway, pretty happy with that.
Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

fire bro

 

[Grumpy]

Great update looking good bro
Macros and meals on point

 

[bss]

Nutrition and Compounds
Monday 18/5/2026
Week 10 day 1

PreWorkout
Banana

IntraWorkout
Intrawar Aminos

PostWorkout
424gm Cream of Rice
Crankt Protein Shake

Breakfast
Banana
White Coffee

Smoko
Chicken and Potato Stew
High Protein Yoghurt
70% Dark Choc
Blueberries
Yakult
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
70% Dark Choc
BlueBerries

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4570
C494
F102
P463

Compounds AM
250mg TestE
50mg TestP
(Feeling a bit of low E2 symptoms past few days, so no EQ today, just incase)

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Thoughts...
Holy shit Evo Fam! That's a massive day of eating, and the macros look spot on. I don't feel bloated or watery and I have room left for more. If this works tonight, and I wake up lean, I think this might have to be the workout day meal plan moving forward, with Mots-C continuing on as evening pins, I'm positive its churning my metabolism while I sleep aye.
I've been wanting to mix the carbs up and the protein, and figured trying them mixed on the same day would be best.

Sleep last night wasn't great but not terrible either. 6 broken hours in 2 hour blocks waking to empty my bladder. Should've gone to bed earlier though tbf. Up at 320am Gym then a Busy day at work, very locked in and constantly focused.

Anyway, pretty happy with that.
Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

Reading this made me hungry hahaha

 

[Doctakay]

Reading this made me hungry hahaha

Haha cheers my dude.

 

[Doctakay]

Nutrition and Compounds
Tuesday 19/5/2026
Week 10 day 2

92.3kg
4.8BG

Breakfast
Banana
Strong Coffee 2 sugars Lite Milk

Smoko
Chicken and Potato Stew
High Protein Yoghurt
Blueberries
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
BlueBerries
Raw Coconut Water

Snack
Protein Shake

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4103
C453
F81
P447

Compounds AM
1.5mg Reta

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Notes...

Another full day of food, and a busy day at work, plenty of steps in here. I did hit a brick fkn wall at 2pm though.

Fasted BG was amazing this morning at 4.8, and weight was steady. (Hadn't had my morning ablutions yet) Still looking satisfactorily lean enough.

My meal and dose timing tonight was a bit later than last night by about an hour, and I have a funny feeling that it will influence tomorrows results. I like to have my last meal 2hrs before bed and tonight the window is only an hour or so. But I wait and see aye.

Look at those Macros... Pretty well spot on again. This has me nerding out, I could eat this way forever. Hopefully I burned enough carbs off and I shuttle everything well instead of parking it as fat. I feel like I'm eating nice and clean this week. Never mind the food pics, it looks like dog food but its delicious.

Evening Mots-C doses are deffo the way I want to continue doing things. I have plenty of energy the next day, early this morning I was firing on all cylinders mentally aye. Very enthusiastic drive into work and up until 2pm I was on fire...

Night before dosing has been 500mcg light days, and 1mg for high days. So tomorrow night will be 1mg. Feeling the slight rise in body temp and minor increase in heart rate. Tomorrow night I'll try to remember to do some before and after BP tests.

While we're touching on Mots-C, an observation I have made is the histamine type responses can be minimised by diluting the dose. Instead of 1ml BAC for 10mg vial, reconstituting at 2ml for 10mg leaves me with no irritation or rash at the pin site. @HarleyGuy
The concentration appears to dictate the level of irritation, at least at these lower doses. I'd like to see if anyone else can repeat this in their own experiments to confirm.

Anyways, gotta get my thursday meal prep finished and packed away. Continuing the research. Hopefully you got something out of this.

Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

 

[Kopite67]

Nutrition and Compounds
Tuesday 19/5/2026
Week 10 day 2

92.3kg
4.8BG

Breakfast
Banana
Strong Coffee 2 sugars Lite Milk

Smoko
Chicken and Potato Stew
High Protein Yoghurt
Blueberries
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
BlueBerries
Raw Coconut Water

Snack
Protein Shake

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4103
C453
F81
P447

Compounds AM
1.5mg Reta

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Notes...

Another full day of food, and a busy day at work, plenty of steps in here. I did hit a brick fkn wall at 2pm though.

Fasted BG was amazing this morning at 4.8, and weight was steady. (Hadn't had my morning ablutions yet) Still looking satisfactorily lean enough.

My meal and dose timing tonight was a bit later than last night by about an hour, and I have a funny feeling that it will influence tomorrows results. I like to have my last meal 2hrs before bed and tonight the window is only an hour or so. But I wait and see aye.

Look at those Macros... Pretty well spot on again. This has me nerding out, I could eat this way forever. Hopefully I burned enough carbs off and I shuttle everything well instead of parking it as fat. I feel like I'm eating nice and clean this week. Never mind the food pics, it looks like dog food but its delicious.

Evening Mots-C doses are deffo the way I want to continue doing things. I have plenty of energy the next day, early this morning I was firing on all cylinders mentally aye. Very enthusiastic drive into work and up until 2pm I was on fire...

Night before dosing has been 500mcg light days, and 1mg for high days. So tomorrow night will be 1mg. Feeling the slight rise in body temp and minor increase in heart rate. Tomorrow night I'll try to remember to do some before and after BP tests.

While we're touching on Mots-C, an observation I have made is the histamine type responses can be minimised by diluting the dose. Instead of 1ml BAC for 10mg vial, reconstituting at 2ml for 10mg leaves me with no irritation or rash at the pin site. @HarleyGuy
The concentration appears to dictate the level of irritation, at least at these lower doses. I'd like to see if anyone else can repeat this in their own experiments to confirm.

Anyways, gotta get my thursday meal prep finished and packed away. Continuing the research. Hopefully you got something out of this.

Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

Pretty awesome macros as you said brother. Personally I love the food pic's and a chicken and potato stew sounds utterly delicious.
Very cool update on your Mots-c dosing. That is great info for o T hers who may find the same thing. Pretty excellent update legend

 

[Doctakay]

Pretty awesome macros as you said brother. Personally I love the food pic's and a chicken and potato stew sounds utterly delicious.
Very cool update on your Mots-c dosing. That is great info for o T hers who may find the same thing. Pretty excellent update legend

Thankyou my brother! I appreciate that. It's got me pretty buzzed hey. I like where the food is going and I'm really getting a kick out of this Mots-C run.

My thoughts and words were connected so well today and my focus and intent was unreal. I really like this compound, I've had acute responses in the day, at sporadic doses PWO, but continuity is where shines. It just takes a little loading before all the really good stuff begins to kick in it seems.

 

[LevButlerov]

Nutrition and Compounds
Tuesday 19/5/2026
Week 10 day 2

92.3kg
4.8BG

Breakfast
Banana
Strong Coffee 2 sugars Lite Milk

Smoko
Chicken and Potato Stew
High Protein Yoghurt
Blueberries
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
BlueBerries
Raw Coconut Water

Snack
Protein Shake

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4103
C453
F81
P447

Compounds AM
1.5mg Reta

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Notes...

Another full day of food, and a busy day at work, plenty of steps in here. I did hit a brick fkn wall at 2pm though.

Fasted BG was amazing this morning at 4.8, and weight was steady. (Hadn't had my morning ablutions yet) Still looking satisfactorily lean enough.

My meal and dose timing tonight was a bit later than last night by about an hour, and I have a funny feeling that it will influence tomorrows results. I like to have my last meal 2hrs before bed and tonight the window is only an hour or so. But I wait and see aye.

Look at those Macros... Pretty well spot on again. This has me nerding out, I could eat this way forever. Hopefully I burned enough carbs off and I shuttle everything well instead of parking it as fat. I feel like I'm eating nice and clean this week. Never mind the food pics, it looks like dog food but its delicious.

Evening Mots-C doses are deffo the way I want to continue doing things. I have plenty of energy the next day, early this morning I was firing on all cylinders mentally aye. Very enthusiastic drive into work and up until 2pm I was on fire...

Night before dosing has been 500mcg light days, and 1mg for high days. So tomorrow night will be 1mg. Feeling the slight rise in body temp and minor increase in heart rate. Tomorrow night I'll try to remember to do some before and after BP tests.

While we're touching on Mots-C, an observation I have made is the histamine type responses can be minimised by diluting the dose. Instead of 1ml BAC for 10mg vial, reconstituting at 2ml for 10mg leaves me with no irritation or rash at the pin site. @HarleyGuy
The concentration appears to dictate the level of irritation, at least at these lower doses. I'd like to see if anyone else can repeat this in their own experiments to confirm.

Anyways, gotta get my thursday meal prep finished and packed away. Continuing the research. Hopefully you got something out of this.

Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

good food pics really pro very hard to keep over 400 protein and 400 carbs, only other protein king level EVO brothers now are @Kopite67 and @Shakey you're killing it @Doctakay
going to add your mots C info to our mega thread

 

[gar71]

Nutrition and Compounds
Tuesday 19/5/2026
Week 10 day 2

92.3kg
4.8BG

Breakfast
Banana
Strong Coffee 2 sugars Lite Milk

Smoko
Chicken and Potato Stew
High Protein Yoghurt
Blueberries
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
BlueBerries
Raw Coconut Water

Snack
Protein Shake

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4103
C453
F81
P447

Compounds AM
1.5mg Reta

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Notes...

Another full day of food, and a busy day at work, plenty of steps in here. I did hit a brick fkn wall at 2pm though.

Fasted BG was amazing this morning at 4.8, and weight was steady. (Hadn't had my morning ablutions yet) Still looking satisfactorily lean enough.

My meal and dose timing tonight was a bit later than last night by about an hour, and I have a funny feeling that it will influence tomorrows results. I like to have my last meal 2hrs before bed and tonight the window is only an hour or so. But I wait and see aye.

Look at those Macros... Pretty well spot on again. This has me nerding out, I could eat this way forever. Hopefully I burned enough carbs off and I shuttle everything well instead of parking it as fat. I feel like I'm eating nice and clean this week. Never mind the food pics, it looks like dog food but its delicious.

Evening Mots-C doses are deffo the way I want to continue doing things. I have plenty of energy the next day, early this morning I was firing on all cylinders mentally aye. Very enthusiastic drive into work and up until 2pm I was on fire...

Night before dosing has been 500mcg light days, and 1mg for high days. So tomorrow night will be 1mg. Feeling the slight rise in body temp and minor increase in heart rate. Tomorrow night I'll try to remember to do some before and after BP tests.

While we're touching on Mots-C, an observation I have made is the histamine type responses can be minimised by diluting the dose. Instead of 1ml BAC for 10mg vial, reconstituting at 2ml for 10mg leaves me with no irritation or rash at the pin site. @HarleyGuy
The concentration appears to dictate the level of irritation, at least at these lower doses. I'd like to see if anyone else can repeat this in their own experiments to confirm.

Anyways, gotta get my thursday meal prep finished and packed away. Continuing the research. Hopefully you got something out of this.

Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

Great update as always my man, BG 4.8 is gold and your smashing the food and staying in good nick, great work Also can confirm diluting the mot c more takes the sting out, it works for me

 

[Doctakay]

back to back updates thank you @Doctakay EVO family love your way! love your ab shots, looking lean as always.

macros on point, true PROTEIN KING level! and how do you like 10mgs cialis preworkout?

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @catdadironman @bss

Cheers @LevButlerov much appreciated.
Loving this food plan atm.

The 10mg cialis is good. I have a script for 20mg tabs. Usually I take 1/2 a pill in the early hours when I wake to go to the loo, or when I go to bed, then I'm up a few hours later and its in my system.

I like the pump from cialis, and the vascularity. Hope I can carry on with it as we move forward.

 

[Doctakay]

fire bro

Thankyou my brother!

 

[Doctakay]

Great update looking good bro
Macros and meals on point

Much appreciated brother @Grumpy cheers my man.

 

[LevButlerov]

Cheers @LevButlerov much appreciated.
Loving this food plan atm.

The 10mg cialis is good. I have a script for 20mg tabs. Usually I take 1/2 a pill in the early hours when I wake to go to the loo, or when I go to bed, then I'm up a few hours later and its in my system.

I like the pump from cialis, and the vascularity. Hope I can carry on with it as we move forward.

its an amazing plan @Doctakay
you taking 10mgs tadalafil ED no days off?

 

[Doctakay]

Pretty awesome macros as you said brother. Personally I love the food pic's and a chicken and potato stew sounds utterly delicious.
Very cool update on your Mots-c dosing. That is great info for o T hers who may find the same thing. Pretty excellent update legend

Thankyou my man!

 

[Doctakay]

its an amazing plan @Doctakay
you taking 10mgs tadalafil ED no days off?

Haha thanks Lev.

Tadalafil has such a decent half life that I only take it closer to or on the workout days, leaving plenty of time for it to kick in, and linger a day after.

 

[Doctakay]

Great update as always my man, BG 4.8 is gold and your smashing the food and staying in good nick, great work Also can confirm diluting the mot c more takes the sting out, it works for me

Wild, thats good to hear you can also confirm the observation.
Fk, I should add that I'm taking about 3gm mag glycinate at the same time I pin also..

Thanks for the kind words @gar71 my brother much appreciated. I was stoked when I saw the numbers this morning. I love it when things are headed in the right direction.

 

[gar71]

Wild, thats good to hear you can also confirm the observation.
Fk, I should add that I'm taking about 3gm mag glycinate at the same time I pin also..

Thanks for the kind words @gar71 my brother much appreciated. I was stoked when I saw the numbers this morning. I love it when things are headed in the right direction.

It’s always good to see health markers tracking in a positive direction brother, keep smashing it

 

[HarleyGuy]

Nutrition and Compounds
Tuesday 19/5/2026
Week 10 day 2

92.3kg
4.8BG

Breakfast
Banana
Strong Coffee 2 sugars Lite Milk

Smoko
Chicken and Potato Stew
High Protein Yoghurt
Blueberries
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
BlueBerries
Raw Coconut Water

Snack
Protein Shake

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4103
C453
F81
P447

Compounds AM
1.5mg Reta

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Notes...

Another full day of food, and a busy day at work, plenty of steps in here. I did hit a brick fkn wall at 2pm though.

Fasted BG was amazing this morning at 4.8, and weight was steady. (Hadn't had my morning ablutions yet) Still looking satisfactorily lean enough.

My meal and dose timing tonight was a bit later than last night by about an hour, and I have a funny feeling that it will influence tomorrows results. I like to have my last meal 2hrs before bed and tonight the window is only an hour or so. But I wait and see aye.

Look at those Macros... Pretty well spot on again. This has me nerding out, I could eat this way forever. Hopefully I burned enough carbs off and I shuttle everything well instead of parking it as fat. I feel like I'm eating nice and clean this week. Never mind the food pics, it looks like dog food but its delicious.

Evening Mots-C doses are deffo the way I want to continue doing things. I have plenty of energy the next day, early this morning I was firing on all cylinders mentally aye. Very enthusiastic drive into work and up until 2pm I was on fire...

Night before dosing has been 500mcg light days, and 1mg for high days. So tomorrow night will be 1mg. Feeling the slight rise in body temp and minor increase in heart rate. Tomorrow night I'll try to remember to do some before and after BP tests.

While we're touching on Mots-C, an observation I have made is the histamine type responses can be minimised by diluting the dose. Instead of 1ml BAC for 10mg vial, reconstituting at 2ml for 10mg leaves me with no irritation or rash at the pin site. @HarleyGuy
The concentration appears to dictate the level of irritation, at least at these lower doses. I'd like to see if anyone else can repeat this in their own experiments to confirm.

Anyways, gotta get my thursday meal prep finished and packed away. Continuing the research. Hopefully you got something out of this.

Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

Awesome updates brother! Great food pics too and amazing MOTS-c feedback for us!

A very minor pump, and not entirely happy with what I saw in the photos today.

No way those blocky abs would make me always love the reflection, but I get the body dysmorphia, we all have it!

with Mots-C continuing on as evening pins, I'm positive its churning my metabolism while I sleep aye.

So interesting I might switch to PM dosing when I run this again.

 

[Doctakay]

Appreciate that my bro.
Sometimes the dysmorphia gets to me
I'm keen to try and get some metrics over this pm dosing idea. Mots-C has me nerding out at the moment

 

[waggat]

Workout 18/5/2026
Week 10 Day 1

91.5kg
BG 5.6

Limited time again today only half an hour to get it done. So no rest in between sets. The gym was packed to the gunnels again. Lately its been crazy busy, more so than last year. Dunno what's going on aye, who are all these people? But good on em all for getting their health happening. Didn't feel like I accomplished anything today. A very minor pump, and not entirely happy with what I saw in the photos today. I did work up a nice sweat though.


Preworkout
10mg Cialis
200mg Caffeine

Warmup
Bike 40cals.
8 Supinated Pullup
(Nice slow pull, full r.o.m.)

Peck Deck
40kg x 10
61kg x 10

BSS Machine 60kg
Squat to Rear Delt Row x 12
Shrug x 30
Rear Delt Row x 15
BSS Machine 40kg
Squat to Rear Delt Row x 15
Shrug x 30
Rear Delt Row x 15

Roman Chair
(new technique, forward from ball and arms crossed, this is a much better burn and I feel it more across the core)
Leg swing x 20
Knee raise x 25

Kettlebell 20kg
Curl x 30

Pushup x 20

Nutrition and Compounds
Monday 18/5/2026
Week 10 day 1

PreWorkout
Banana

IntraWorkout
Intrawar Aminos

PostWorkout
424gm Cream of Rice
Crankt Protein Shake

Breakfast
Banana
White Coffee

Smoko
Chicken and Potato Stew
High Protein Yoghurt
70% Dark Choc
Blueberries
Yakult
Banana
Raw Coconut Water

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
70% Dark Choc
BlueBerries

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4570
C494
F102
P463

Compounds AM
250mg TestE
50mg TestP
(Feeling a bit of low E2 symptoms past few days, so no EQ today, just incase)

Compounds PM
5iu GH
1mg BPC
500mcg Mots-C

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Thoughts...
Holy shit Evo Fam! That's a massive day of eating, and the macros look spot on. I don't feel bloated or watery and I have room left for more. If this works tonight, and I wake up lean, I think this might have to be the workout day meal plan moving forward, with Mots-C continuing on as evening pins, I'm positive its churning my metabolism while I sleep aye.
I've been wanting to mix the carbs up and the protein, and figured trying them mixed on the same day would be best.

Sleep last night wasn't great but not terrible either. 6 broken hours in 2 hour blocks waking to empty my bladder. Should've gone to bed earlier though tbf. Up at 320am Gym then a Busy day at work, very locked in and constantly focused.

Anyway, pretty happy with that.
Much Love and Respect to you all Evo Fam.

Thankyou and Goodnight.

-K-

Looking good in the photos to me mate. Arms and shoulders looking big!

4500 cals is serious! Meals and macros looking good.