Approved Log 14 Week Recomp and Fat Loss Cycle Log

[LevButlerov]

Absolutely - thanks for this, I’ll make sure I do them all in text in the future and I’ll repost this as well.

can you repost this now please waiting

 

[Avitoholis]

Week 4 Workout Overview and Daily Schedule


Adjustments for Week 4

• Feeder Sessions realigned to prevent overlap: Shoulder feeder moved to Wednesday, biceps moved to Friday, triceps added for balance.

• Reverse Fly removed, replaced with Face Pulls (rope).

• Cardio increased to 7x/week, 30 min fasted AM post-HGH preferred.

• Intra-workout carbs (HBCD) removed; morning oats reduced by 20g.

• HGH dose now 3iu/day: 2iu AM, 1iu PM to support recovery and sleep.


WEEKLY FOCUS

Phase: Hypertrophy

Primary Objectives: Fasted cardio is prioritized

Rest Intervals: 45–60 sec

Advanced Techniques: Supersets, stretch holds

Cardio: 7 sessions – 30 min fasted incline treadmill or outdoor

Core: Daily rotation

Feeder Sessions: Wednesday PM (Chest + Shoulders), Friday PM (Arms)



MONDAY – Chest + Legs + Core

• Incline DB Press – 2x12 80 lbs x 12 – Remain

• Flat Machine Press – 2x12 150 lbs x 12 – Remain

• Machine Fly – 3x20 40 lbs x 20 – Remain

• Weighted Dips – 3x10 Bodyweight – Increase Intensity (add tempo or slight load)

• Chest Stretch: Wall Pec Stretch – 45 sec

• Leg Press – 5x12 360 lbs x 12 – Increase Load

• Walking Lunges – 3x10/leg 20 lb DBs – Remain

• Leg Press Calf Raise – 3x20 200 lbs – Remain

• Quad Stretch: Standing or Wall – 45 sec/leg

• Weighted Sit-Ups – 3x20 Bodyweight – Increase Intensity



TUESDAY – Back + Hams + Quads + Core + Forearms

• Straight-Arm Pulldown – 3x15 30 lbs x 20 – Increase Load

• Narrow Grip Lat Pulldown – 4x12 11 plates – Remain

• Chest Supported Row Machine – 4x12 9 plates – Increase Load

• Hanging Lat Stretch – 45 sec

• DB Romanian Deadlift – 4x12 50 lbs – Increase Load (55–60)

• Seated Leg Extension – 3x15 5 plates – Increase Load

• Hamstring Stretch: Seated or Kneeling – 45 sec/leg

• Wrist Curls – 3x15 8 lbs – Remain

• Reverse Curls – 3x15 8 lbs – Remain

• Cable Crunch – 3x20 5 plates – Remain



WEDNESDAY AM – Active Recovery

• 30-minute incline treadmill walk @ 3.5 mph, 7 incline or 3–5 km outdoor walk


WEDNESDAY PM – Feeder A (Chest + Shoulders)

• Fly Machine – 3x50 3.5 plates – Increase Load

• Face Pulls (Rope) – 3x25–30 Starting weight: 25–30 lbs – Focus on squeeze and form

• Chest Supported Row Machine – 2x50 3.5 plates – Remain

• Optional Core: Hanging Knee Raises – 2x20



THURSDAY – Arms + Quads + Core

Superset 1:

• Hammer Curl – 3x12 40 lbs – Increase Load

• Cable Pushdown – 3x15 6.5 plates – Increase Load

Superset 2:

• Reverse Cable Curl – 3x15 7 plates – Remain

• DB Kickbacks – 3x15 25 lbs – Remain (watch shoulder/lat)


• Biceps Wall Stretch – 60–90 sec

• Triceps Overhead Stretch – 60–90 sec

• Goblet Squat – 3x15 50 lbs – Increase Load

• Leg Extension – 3x20 5 plates – Remain

• Quad Stretch – 45 sec/leg

• Sit-Ups – 2x15 Bodyweight – Increase Intensity

• Hanging Side Knee Raises – 2x20 Bodyweight – Remain



FRIDAY PM – Feeder B (Arms + Core)

• DB Curls – 3x50 12.5 lbs – Increase Load (to 15)

• Overhead Rope Extensions – 3x50 Start light/moderate – Controlled full ROM

• Reverse Curls – 3x50 10 lbs DB Hanging Knee Raises – 2x20 Bodyweight – Increase Intensity

• Cable Crunch – 3x20 5 plates – Remain

• Stretch: Biceps + Triceps – 60 sec each



SATURDAY – Shoulders & Chest + Hamstrings

• Lateral Raise – 3 x 15 ○ Load: 10 lbs ○ Adjustment: Increase load from 8s; maintain strict control

• Seated DB Shoulder Press – 4 x 10 ○ Load: 55 lbs ○ Adjustment: ↑ from 50s; aim to keep all reps clean with full ROM

• Shrugs – 3 x 15 ○ Load: 85 lbs ○ Adjustment: ↑ from 2 to 3 sets; maintain clean ROM with straps

• Flat DB Press – 3 x 10 ○ Load: 80 lbs ○ Adjustment: ↑ from 75s if neutral grip resolves palm pain

• DB Pullover – 2 x 12 ○ Load: 55 lbs ○ Adjustment: Increase load, but keep stretch as top priority

• Standing Leg Curl – 4 x 15 ○ Load: 2.5 plates ○ Adjustment: Remain; increase next week if reps are still crisp

• Kneeling Hamstring Stretch – 45 sec per leg

• Seated Calf Raise – 3 x 20 ○ Load: 55 lbs ○ Adjustment: ↑ from 52.5; focus on stretch and pause

• Ab Wheel Rollouts – 3 x 8–10 ○ Load: Bodyweight ○ Adjustment: Hips to floor; increase range or reps; end of session



SUNDAY – Recovery + Mobility

• Foam Rolling: 10–15 minutes (quads, lats, glutes, calves)

• Walk: 3–5 km (outdoors or incline treadmill)

• Optional: Stretching, band mobility, deep breathing work

 

[Avitoholis]

can you repost this now please waiting

Cheers!

 

[Avitoholis]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

 

[LevButlerov]

Week 4 Workout Overview and Daily Schedule


Adjustments for Week 4

• Feeder Sessions realigned to prevent overlap: Shoulder feeder moved to Wednesday, biceps moved to Friday, triceps added for balance.

• Reverse Fly removed, replaced with Face Pulls (rope).

• Cardio increased to 7x/week, 30 min fasted AM post-HGH preferred.

• Intra-workout carbs (HBCD) removed; morning oats reduced by 20g.

• HGH dose now 3iu/day: 2iu AM, 1iu PM to support recovery and sleep.


WEEKLY FOCUS

Phase: Hypertrophy

Primary Objectives: Fasted cardio is prioritized

Rest Intervals: 45–60 sec

Advanced Techniques: Supersets, stretch holds

Cardio: 7 sessions – 30 min fasted incline treadmill or outdoor

Core: Daily rotation

Feeder Sessions: Wednesday PM (Chest + Shoulders), Friday PM (Arms)



MONDAY – Chest + Legs + Core

• Incline DB Press – 2x12 80 lbs x 12 – Remain

• Flat Machine Press – 2x12 150 lbs x 12 – Remain

• Machine Fly – 3x20 40 lbs x 20 – Remain

• Weighted Dips – 3x10 Bodyweight – Increase Intensity (add tempo or slight load)

• Chest Stretch: Wall Pec Stretch – 45 sec

• Leg Press – 5x12 360 lbs x 12 – Increase Load

• Walking Lunges – 3x10/leg 20 lb DBs – Remain

• Leg Press Calf Raise – 3x20 200 lbs – Remain

• Quad Stretch: Standing or Wall – 45 sec/leg

• Weighted Sit-Ups – 3x20 Bodyweight – Increase Intensity



TUESDAY – Back + Hams + Quads + Core + Forearms

• Straight-Arm Pulldown – 3x15 30 lbs x 20 – Increase Load

• Narrow Grip Lat Pulldown – 4x12 11 plates – Remain

• Chest Supported Row Machine – 4x12 9 plates – Increase Load

• Hanging Lat Stretch – 45 sec

• DB Romanian Deadlift – 4x12 50 lbs – Increase Load (55–60)

• Seated Leg Extension – 3x15 5 plates – Increase Load

• Hamstring Stretch: Seated or Kneeling – 45 sec/leg

• Wrist Curls – 3x15 8 lbs – Remain

• Reverse Curls – 3x15 8 lbs – Remain

• Cable Crunch – 3x20 5 plates – Remain



WEDNESDAY AM – Active Recovery

• 30-minute incline treadmill walk @ 3.5 mph, 7 incline or 3–5 km outdoor walk


WEDNESDAY PM – Feeder A (Chest + Shoulders)

• Fly Machine – 3x50 3.5 plates – Increase Load

• Face Pulls (Rope) – 3x25–30 Starting weight: 25–30 lbs – Focus on squeeze and form

• Chest Supported Row Machine – 2x50 3.5 plates – Remain

• Optional Core: Hanging Knee Raises – 2x20



THURSDAY – Arms + Quads + Core

Superset 1:

• Hammer Curl – 3x12 40 lbs – Increase Load

• Cable Pushdown – 3x15 6.5 plates – Increase Load

Superset 2:

• Reverse Cable Curl – 3x15 7 plates – Remain

• DB Kickbacks – 3x15 25 lbs – Remain (watch shoulder/lat)


• Biceps Wall Stretch – 60–90 sec

• Triceps Overhead Stretch – 60–90 sec

• Goblet Squat – 3x15 50 lbs – Increase Load

• Leg Extension – 3x20 5 plates – Remain

• Quad Stretch – 45 sec/leg

• Sit-Ups – 2x15 Bodyweight – Increase Intensity

• Hanging Side Knee Raises – 2x20 Bodyweight – Remain



FRIDAY PM – Feeder B (Arms + Core)

• DB Curls – 3x50 12.5 lbs – Increase Load (to 15)

• Overhead Rope Extensions – 3x50 Start light/moderate – Controlled full ROM

• Reverse Curls – 3x50 10 lbs DB Hanging Knee Raises – 2x20 Bodyweight – Increase Intensity

• Cable Crunch – 3x20 5 plates – Remain

• Stretch: Biceps + Triceps – 60 sec each



SATURDAY – Shoulders & Chest + Hamstrings

• Lateral Raise – 3 x 15 ○ Load: 10 lbs ○ Adjustment: Increase load from 8s; maintain strict control

• Seated DB Shoulder Press – 4 x 10 ○ Load: 55 lbs ○ Adjustment: ↑ from 50s; aim to keep all reps clean with full ROM

• Shrugs – 3 x 15 ○ Load: 85 lbs ○ Adjustment: ↑ from 2 to 3 sets; maintain clean ROM with straps

• Flat DB Press – 3 x 10 ○ Load: 80 lbs ○ Adjustment: ↑ from 75s if neutral grip resolves palm pain

• DB Pullover – 2 x 12 ○ Load: 55 lbs ○ Adjustment: Increase load, but keep stretch as top priority

• Standing Leg Curl – 4 x 15 ○ Load: 2.5 plates ○ Adjustment: Remain; increase next week if reps are still crisp

• Kneeling Hamstring Stretch – 45 sec per leg

• Seated Calf Raise – 3 x 20 ○ Load: 55 lbs ○ Adjustment: ↑ from 52.5; focus on stretch and pause

• Ab Wheel Rollouts – 3 x 8–10 ○ Load: Bodyweight ○ Adjustment: Hips to floor; increase range or reps; end of session



SUNDAY – Recovery + Mobility

• Foam Rolling: 10–15 minutes (quads, lats, glutes, calves)

• Walk: 3–5 km (outdoors or incline treadmill)

• Optional: Stretching, band mobility, deep breathing work

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

Best meal prep I've seen in a while. @Avitoholis I do like beef but why not kangaroo?

 

[stevesmi]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis Excellent job on the meal preparation. That's the way it should be done.

 

[BodyMonster34]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis Bro. Nice. You getting in a lot of good meals. I like the calories and the meal rotation

 

[ceo]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis bros you are looking great.

I like the meal preparation. That's definitely the secret sauce that having the best results possible.

 

[RickRock]

Excellent job on your food choices.

 

[ROIDDERS]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis Very nice updates. The food preparation, looks really sweet. I really enjoy reading it.

 

[Mobster]

Now that's what we call food prep

 

[Ulter]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis You are looking fantastic on this.

The Rice Bowl and the beef bowl looked fantastic. You won't go wrong with the broccoli. It's great nutrition.

 

[2Thick]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis looks good on this one. spiced ground beef looks great. i like the brocolli and rice mix

 

[Noah Wixx]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

Food looks so damn on point

 

[Avitoholis]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

 

[Npcclassicphysique champ]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis great touchdown pics bro
@Nordic Fusion did good for you and @SYNPharmaDist also good

how much you going to run? whats your cycle plan?

 

[RoySimpson]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis This is a well-structured and detailed meal plan! You've clearly put a lot of thought into your macros and calorie targets, and the adjustments from week 3 show a good understanding of how to fine-tune your nutrition.

 

[stevesmi]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis Beautiful job on this update, man. I'm glad that you are grabbing more growth hormone.

 

[BodyMonster34]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis bro you won't go wrong with hardcore training always. how much hgh you gonna use?

 

[Avitoholis]

@Avitoholis great touchdown pics bro
@Nordic Fusion did good for you and @SYNPharmaDist also good

how much you going to run? whats your cycle plan?

14 weeks was my original plan…but I will likely stretch it to 20. Keeping test relatively low…200mg/week. Primo and Eq both at 300mg/week. I Kicked things off with Tbol at 40mg/day and will run that for 6-8 weeks. Then I have some Anavar to finish things off for the last 6 weeks or so.

@Avitoholis bro you won't go wrong with hardcore training always. how much hgh you gonna use?

HGH at 4iu per day - 2.5iu in the am and 1.5iu about an hour before bed. I’ve been ramping it up over the past 3 weeks and I’m sitting at 3iu per day right now. Next week I’ll bump it to 4. I plan on sticking with the HGH for 6 months at least.

 

[Mobster]

Nice TD from @Nordic Fusion

 

[ceo]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis bros nice. they taken care of you being in canada. hgh you gonna love it a good add on

 

[ROIDDERS]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis you are doing great. nice job getting some quality gear.
i love me some hgh too

 

[Ulter]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis Great to see the approved sources are taking care of you. We have some good Canadian sources. So you're taking advantage of that that's smart.

 

[2Thick]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis heard good things on syn and nordic. they are both excellent sources.

glad our canadian family is being taken care of !

 

[25homes]

Good is great

 

[ballin2504]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis awesome pics and great meal prep man!!!

 

[Nordic Fusion]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

Hell yeah man! Love to see it brother. Keep it up

 

[Masonic Bodybuilder]

Love to see it man! A couple really solid Canadian sources. Looking forward to following your progress.

 

[Npcclassicphysique champ]

14 weeks was my original plan…but I will likely stretch it to 20. Keeping test relatively low…200mg/week. Primo and Eq both at 300mg/week. I Kicked things off with Tbol at 40mg/day and will run that for 6-8 weeks. Then I have some Anavar to finish things off for the last 6 weeks or so.

20 weeks is a good cycle bro just make sure to have organ liver support daily with it @Avitoholis
hows the training going on?

 

[Avitoholis]

A summary of my day for your reading pleasure ...today was a typical day.

Thursday, April 24

1. Training

• Session: Arms + Quads + Core

• Type: Full session

• Duration: 50 minutes

• Execution: Supersets, strong tempo and control. Increased loads across all exercises.

• Notes: Clean execution. Focused session heart rate (avg 114 BPM).


2. Cardio

• Type: Outdoor Walk

• Distance: 4.44 km

• Duration: 46:48

• Heart Rate (avg): 105 BPM

• Calories Burned: 372

• Notes: Easy effort


3. Nutrition

Shakes

1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal

2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal

3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal

Meals

1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal

2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal

3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal


Daily Macro Totals

○ Protein: 226.1g

○ Carbs: 159.3g

○ Fat: 59g

○ Calories: 2,082 kcal


• Snacks / Deviations: None

• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.


4. Supplements & Gear

• HGH: 2iu fasted AM, 1iu PM (3iu total)

• No injections today besides HGH

○ Orals: Tbol 40mg

• Support Stack: ALA + TUDCA cut to assess GI response

• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention

• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.


5. Recovery & Sleep

• Total Sleep: 5h 15min

• Deep Sleep: 20 min

• Sleep Quality: 51%

• Naps: None

• Energy: Physically solid throughout the day despite limited sleep

• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction


6. Reflection

• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments

• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues

• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday

 

[BodyMonster34]

14 weeks was my original plan…but I will likely stretch it to 20. Keeping test relatively low…200mg/week. Primo and Eq both at 300mg/week. I Kicked things off with Tbol at 40mg/day and will run that for 6-8 weeks. Then I have some Anavar to finish things off for the last 6 weeks or so.


HGH at 4iu per day - 2.5iu in the am and 1.5iu about an hour before bed. I’ve been ramping it up over the past 3 weeks and I’m sitting at 3iu per day right now. Next week I’ll bump it to 4. I plan on sticking with the HGH for 6 months at least.

@Avitoholis bro you must be rich with that much. i poor can't afford much

 

[RoySimpson]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis That's great to hear your order arrived as expected and you're feeling good! It's excellent that you had a positive experience with Nordic Fusion!

 

[LevButlerov]

A summary of my day for your reading pleasure ...today was a typical day.

Thursday, April 24

1. Training

• Session: Arms + Quads + Core

• Type: Full session

• Duration: 50 minutes

• Execution: Supersets, strong tempo and control. Increased loads across all exercises.

• Notes: Clean execution. Focused session heart rate (avg 114 BPM).


2. Cardio

• Type: Outdoor Walk

• Distance: 4.44 km

• Duration: 46:48

• Heart Rate (avg): 105 BPM

• Calories Burned: 372

• Notes: Easy effort


3. Nutrition

Shakes

1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal

2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal

3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal

Meals

1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal

2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal

3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal


Daily Macro Totals

○ Protein: 226.1g

○ Carbs: 159.3g

○ Fat: 59g

○ Calories: 2,082 kcal


• Snacks / Deviations: None

• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.


4. Supplements & Gear

• HGH: 2iu fasted AM, 1iu PM (3iu total)

• No injections today besides HGH

○ Orals: Tbol 40mg

• Support Stack: ALA + TUDCA cut to assess GI response

• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention

• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.


5. Recovery & Sleep

• Total Sleep: 5h 15min

• Deep Sleep: 20 min

• Sleep Quality: 51%

• Naps: None

• Energy: Physically solid throughout the day despite limited sleep

• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction


6. Reflection

• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments

• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues

• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday

Diet and training look good, but can you bump protein by about 30-40 grams? @Avitoholis

 

[Avitoholis]

Diet and training look good, but can you bump protein by about 30-40 grams? @Avitoholis

I really appreciate this comment @LevButlerov - I wasn’t even tracking that this number could have been slightly on the low side. But I wasn’t even hitting an average of 1.2 grams per lbs of body weight. I will make some adjustments moving into next week and bump my min protein to 240… and keep a daily range from 240-265 grams. Again - thanks for the call out

 

[stevesmi]

A summary of my day for your reading pleasure ...today was a typical day.

Thursday, April 24

1. Training

• Session: Arms + Quads + Core

• Type: Full session

• Duration: 50 minutes

• Execution: Supersets, strong tempo and control. Increased loads across all exercises.

• Notes: Clean execution. Focused session heart rate (avg 114 BPM).


2. Cardio

• Type: Outdoor Walk

• Distance: 4.44 km

• Duration: 46:48

• Heart Rate (avg): 105 BPM

• Calories Burned: 372

• Notes: Easy effort


3. Nutrition

Shakes

1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal

2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal

3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal

Meals

1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal

2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal

3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal


Daily Macro Totals

○ Protein: 226.1g

○ Carbs: 159.3g

○ Fat: 59g

○ Calories: 2,082 kcal


• Snacks / Deviations: None

• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.


4. Supplements & Gear

• HGH: 2iu fasted AM, 1iu PM (3iu total)

• No injections today besides HGH

○ Orals: Tbol 40mg

• Support Stack: ALA + TUDCA cut to assess GI response

• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention

• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.


5. Recovery & Sleep

• Total Sleep: 5h 15min

• Deep Sleep: 20 min

• Sleep Quality: 51%

• Naps: None

• Energy: Physically solid throughout the day despite limited sleep

• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction


6. Reflection

• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments

• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues

• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday

@Avitoholis wow you doing amazing.
that is 5KM, not is like 3 miles of cardio which is excellent. you do that consistent and you will build strong heart

 

[BodyMonster34]

A summary of my day for your reading pleasure ...today was a typical day.

Thursday, April 24

1. Training

• Session: Arms + Quads + Core

• Type: Full session

• Duration: 50 minutes

• Execution: Supersets, strong tempo and control. Increased loads across all exercises.

• Notes: Clean execution. Focused session heart rate (avg 114 BPM).


2. Cardio

• Type: Outdoor Walk

• Distance: 4.44 km

• Duration: 46:48

• Heart Rate (avg): 105 BPM

• Calories Burned: 372

• Notes: Easy effort


3. Nutrition

Shakes

1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal

2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal

3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal

Meals

1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal

2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal

3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal


Daily Macro Totals

○ Protein: 226.1g

○ Carbs: 159.3g

○ Fat: 59g

○ Calories: 2,082 kcal


• Snacks / Deviations: None

• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.


4. Supplements & Gear

• HGH: 2iu fasted AM, 1iu PM (3iu total)

• No injections today besides HGH

○ Orals: Tbol 40mg

• Support Stack: ALA + TUDCA cut to assess GI response

• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention

• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.


5. Recovery & Sleep

• Total Sleep: 5h 15min

• Deep Sleep: 20 min

• Sleep Quality: 51%

• Naps: None

• Energy: Physically solid throughout the day despite limited sleep

• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction


6. Reflection

• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments

• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues

• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday

@Avitoholis bro yo lookin good. keep killing it and hit it hard.
sleep not bad. i only get 3-4 hours

 

[ceo]

A summary of my day for your reading pleasure ...today was a typical day.

Thursday, April 24

1. Training

• Session: Arms + Quads + Core

• Type: Full session

• Duration: 50 minutes

• Execution: Supersets, strong tempo and control. Increased loads across all exercises.

• Notes: Clean execution. Focused session heart rate (avg 114 BPM).


2. Cardio

• Type: Outdoor Walk

• Distance: 4.44 km

• Duration: 46:48

• Heart Rate (avg): 105 BPM

• Calories Burned: 372

• Notes: Easy effort


3. Nutrition

Shakes

1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal

2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal

3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal

Meals

1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal

2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal

3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal


Daily Macro Totals

○ Protein: 226.1g

○ Carbs: 159.3g

○ Fat: 59g

○ Calories: 2,082 kcal


• Snacks / Deviations: None

• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.


4. Supplements & Gear

• HGH: 2iu fasted AM, 1iu PM (3iu total)

• No injections today besides HGH

○ Orals: Tbol 40mg

• Support Stack: ALA + TUDCA cut to assess GI response

• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention

• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.


5. Recovery & Sleep

• Total Sleep: 5h 15min

• Deep Sleep: 20 min

• Sleep Quality: 51%

• Naps: None

• Energy: Physically solid throughout the day despite limited sleep

• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction


6. Reflection

• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments

• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues

• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday

@Avitoholis Bros this. A very good workout for sure. You getting not enough sleep though. Make sure you improve on that. Maybe take some naps.

 

[Avitoholis]

@Avitoholis Bros this. A very good workout for sure. You getting not enough sleep though. Make sure you improve on that. Maybe take some naps.

@ceo thanks man - yeah, I agree that I need to make some changes with my sleep. I have several adjustments in the pipeline that I’m planning on implementing in week 5. I’ll keep everyone updated on what works and what doesn’t. Thanks brother

 

[ForeverBulk01]

Love the supplement timing and structure, but also keeping the friday night tradition with the family, nothing wrong with a cheat meal once a week within reason at all, keep up the good stuff mate

 

[Mobster]

Workout looks good.

 

[ROIDDERS]

A summary of my day for your reading pleasure ...today was a typical day.

Thursday, April 24

1. Training

• Session: Arms + Quads + Core

• Type: Full session

• Duration: 50 minutes

• Execution: Supersets, strong tempo and control. Increased loads across all exercises.

• Notes: Clean execution. Focused session heart rate (avg 114 BPM).


2. Cardio

• Type: Outdoor Walk

• Distance: 4.44 km

• Duration: 46:48

• Heart Rate (avg): 105 BPM

• Calories Burned: 372

• Notes: Easy effort


3. Nutrition

Shakes

1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal

2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal

3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal

Meals

1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal

2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal

3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal


Daily Macro Totals

○ Protein: 226.1g

○ Carbs: 159.3g

○ Fat: 59g

○ Calories: 2,082 kcal


• Snacks / Deviations: None

• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.


4. Supplements & Gear

• HGH: 2iu fasted AM, 1iu PM (3iu total)

• No injections today besides HGH

○ Orals: Tbol 40mg

• Support Stack: ALA + TUDCA cut to assess GI response

• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention

• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.


5. Recovery & Sleep

• Total Sleep: 5h 15min

• Deep Sleep: 20 min

• Sleep Quality: 51%

• Naps: None

• Energy: Physically solid throughout the day despite limited sleep

• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction


6. Reflection

• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments

• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues

• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday

@Avitoholis man the sleep is killing you. can you bump that up to 7-8 hours by chance? that would really make a difference

 

[Ulter]

A summary of my day for your reading pleasure ...today was a typical day.

Thursday, April 24

1. Training

• Session: Arms + Quads + Core

• Type: Full session

• Duration: 50 minutes

• Execution: Supersets, strong tempo and control. Increased loads across all exercises.

• Notes: Clean execution. Focused session heart rate (avg 114 BPM).


2. Cardio

• Type: Outdoor Walk

• Distance: 4.44 km

• Duration: 46:48

• Heart Rate (avg): 105 BPM

• Calories Burned: 372

• Notes: Easy effort


3. Nutrition

Shakes

1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal

2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal

3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal

Meals

1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal

2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal

3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal


Daily Macro Totals

○ Protein: 226.1g

○ Carbs: 159.3g

○ Fat: 59g

○ Calories: 2,082 kcal


• Snacks / Deviations: None

• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.


4. Supplements & Gear

• HGH: 2iu fasted AM, 1iu PM (3iu total)

• No injections today besides HGH

○ Orals: Tbol 40mg

• Support Stack: ALA + TUDCA cut to assess GI response

• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention

• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.


5. Recovery & Sleep

• Total Sleep: 5h 15min

• Deep Sleep: 20 min

• Sleep Quality: 51%

• Naps: None

• Energy: Physically solid throughout the day despite limited sleep

• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction


6. Reflection

• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments

• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues

• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday

@Avitoholis Wow, what a fantastic update. I love the information that you're given and I love how you take the time to reflect on everything.

 

[2Thick]

A summary of my day for your reading pleasure ...today was a typical day.

Thursday, April 24

1. Training

• Session: Arms + Quads + Core

• Type: Full session

• Duration: 50 minutes

• Execution: Supersets, strong tempo and control. Increased loads across all exercises.

• Notes: Clean execution. Focused session heart rate (avg 114 BPM).


2. Cardio

• Type: Outdoor Walk

• Distance: 4.44 km

• Duration: 46:48

• Heart Rate (avg): 105 BPM

• Calories Burned: 372

• Notes: Easy effort


3. Nutrition

Shakes

1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal

2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal

3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal

Meals

1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal

2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal

3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal


Daily Macro Totals

○ Protein: 226.1g

○ Carbs: 159.3g

○ Fat: 59g

○ Calories: 2,082 kcal


• Snacks / Deviations: None

• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.


4. Supplements & Gear

• HGH: 2iu fasted AM, 1iu PM (3iu total)

• No injections today besides HGH

○ Orals: Tbol 40mg

• Support Stack: ALA + TUDCA cut to assess GI response

• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention

• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.


5. Recovery & Sleep

• Total Sleep: 5h 15min

• Deep Sleep: 20 min

• Sleep Quality: 51%

• Naps: None

• Energy: Physically solid throughout the day despite limited sleep

• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction


6. Reflection

• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments

• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues

• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday

@Avitoholis nice reflection on this.

i think it is an awesome update. you can look back at this down the line

 

[Avitoholis]

@Avitoholis man the sleep is killing you. can you bump that up to 7-8 hours by chance? that would really make a difference

My goal next week is the break 6 hours per night consistently throughout the week. Then slowly build from there. Sleeping another 2 hours per night would change my routine significantly - but I know I can make it happen if I make slow intentional changes, monitor progress, and make course corrections along the way

 

[Avitoholis]

Love the supplement timing and structure, but also keeping the friday night tradition with the family, nothing wrong with a cheat meal once a week within reason at all, keep up the good stuff mate

Thanks @ForeverBulk01 Friday night pizza night is a family tradition. Kids are almost out of the house so I need to take advantage of every family pizza night that I can!

 

[ballin2504]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis solid work man. Keep it up.

 

[25homes]

Love the td

 

[LevButlerov]

I really appreciate this comment @LevButlerov - I wasn’t even tracking that this number could have been slightly on the low side. But I wasn’t even hitting an average of 1.2 grams per lbs of body weight. I will make some adjustments moving into next week and bump my min protein to 240… and keep a daily range from 240-265 grams. Again - thanks for the call out

Start simple, add a protein bar and a shake and see how you feel.

 

[ForeverBulk01]

Thanks @ForeverBulk01 Friday night pizza night is a family tradition. Kids are almost out of the house so I need to take advantage of every family pizza night that I can!

100% man

Goddamn didn't realize it's homemade too, can't go wrong at all then!

 

[ceo]

@ceo thanks man - yeah, I agree that I need to make some changes with my sleep. I have several adjustments in the pipeline that I’m planning on implementing in week 5. I’ll keep everyone updated on what works and what doesn’t. Thanks brother

@Avitoholis bros Great. Sleep is important.

 

[ROIDDERS]

My goal next week is the break 6 hours per night consistently throughout the week. Then slowly build from there. Sleeping another 2 hours per night would change my routine significantly - but I know I can make it happen if I make slow intentional changes, monitor progress, and make course corrections along the way

@Avitoholis Very smart, maybe get in a 1 or 2 hour nap, that would go a long way.

 

[Avitoholis]

WEEKLY AAR - Week 4 PGP Summary

Week of: April 21 – April 27, 2025

Overall Rating (1–10): 7

1. Summary

Solid week overall. I got all of my scheduled training sessions in or made smart adjustments when recovery signals told me to hold back. Cardio was consistent, and I stretched a few sessions to make up when needed. Nutrition was clean early in the week, and although I took a more flexible approach Friday and Saturday, it felt like a structured refeed, not a slip. I solved the heartburn issue by switching from overnight oats to cream of rice. Sleep volume is still a work in progress, but I had a better night toward the end of the week. Overall, I feel stable and ready to push harder moving into Week 5.


Training: 8/10

I completed all main sessions and skipped my Friday feeder workout intentionally to prioritize recovery. Sessions were sharp overall with steady load progression, good control, and solid work across shoulders, chest, arms, legs, and hamstrings.

Cardio: 8/10

I hit 5 outdoor walks this week. I stretched Friday’s walk to nearly 6 km to make up for skipping my gym session. No fasted cardio every day, but I stayed consistent with daily movement.

Nutrition: 7.5/10

Meals were locked in Monday through Thursday. Friday and Saturday I had some pizza and homemade cookies, but I treated it as a planned refeed rather than a mistake. Cream of rice breakfast went into rotation Saturday with no heartburn, confirming oats as the digestive trigger.

Sleep & Recovery: 7/10

Sleep volume was low most of the week (around 5–6 hours nightly) and it affected recovery slightly. Saturday night was better, around 7h 23m, and I felt the difference the next day. Recovery from sessions felt good overall, no lingering soreness, just a little mental fatigue from lack of sleep early in the week.


Supplementation & Gear:

Running standard protocol:

• 200mg Test

• 300mg EQ

• 300mg Primo

• 40mg Tbol/day (ongoing, final week coming up)

• HGH: 2iu AM only (adjusting to 2iu AM + 1iu PM Week 5) Support stack (ALA, Berberine, TUDCA, NAC) will be fully reintroduced Week 5. No new sides or issues. Mild water retention earlier in the week resolved itself after HGH dosing adjustments.


External Factors:

Work stress came up Friday but I handled it quickly, kept it from bleeding into the weekend, and kept my momentum forward.


2. Training Breakdown

• Good tempo and controlled progression across shoulder presses, lateral raises, DB chest press, and hamstring curls.

• Strategic recovery call on Friday—skipped feeder to manage fatigue and stayed ahead of systemic overload.

• Added donkey calf raises to continue building volume where needed.

• Felt sharper Saturday after adjusting sleep, digestion, and recovery practices.


3. Wins & Challenges

Wins:

• Full execution on main lifts and adjusted cardio where necessary.

• Solved digestion/heartburn issue through smart dietary change.

• Handled emotional stress before it spiraled.

• Recovery remained strong despite imperfect sleep.

• Stayed consistent without letting flexibility turn into slippage.

Challenges:

• Sleep duration too short most of the week.

• Higher carb intake Friday/Saturday—not a problem, but noted.

• Minor mental distraction Friday morning impacted early focus.


4. Adjustments Going into Week 5

Training:

• Stick to 6-day split but stay flexible based on recovery cues.

• Monitor load and intensity daily, adjust as needed.

Cardio:

• 5–6 outdoor walks, with 1–2 longer sessions if needed to maintain total activity.

• Fasted cardio ideal but not required—completion is the priority.

Nutrition:

• Standardize breakfast: 1 serving cream of rice + whey + berries.

• Increase protein intake by 30g per day starting Monday.

• Keep midweek meals clean and tight, reserve flexibility for targeted refeeds if needed.

Supplementation & Gear:

• HGH: 2iu AM + 1iu PM (total 3iu/day starting immediately).

• Full support stack reintroduced immediately: ALA, Berberine, TUDCA, NAC.

• Complete Tbol cycle by end of this week (Day 35).

• Monitor digestion, recovery, and energy daily with the reintroduction.

Recovery & Sleep:

• Minimum 6 hours of sleep each night—non-negotiable for Week 5.

• Build toward a 7–8 hour average by week 8.

• Tighten nighttime routine (no screens 30–45 minutes before bed).


5. Mindset Anchor and Focus in Week 5

• Full execution on 6 training sessions and 5–6 cardio walks.

• 6 hours of sleep minimum each night.

• Clean meals with the higher protein target daily.

• Mental reset each night to lock in recovery and focus for the next day.



WEEK 4 – Training Log


Monday, April 21

Chest + Legs + Core

• Cardio: 4.17 km outdoors, 50 min, 261 cal

• Incline DB Press: 2×12 @ 80 lb

• Flat Machine Press: 2×12 @ 155 lb (up from 150 lb)

• Machine Fly: 3×20 @ 45 lb

• Dips: 3×10 BW +35 lb

• Leg Press: 5×12 @ 380 lb (up from 360 lb)

• Leg Press Calves: 3×20 @ 200 lb (Neutral → Inward → Outward)

• Incline Situps: 3×20 BW


Tuesday, April 22

Back + Hamstrings + Quads + Core + Forearms

• Straight Arm Pulldown: 3×15 @ 35 lb (warm-up set)

• Narrow Grip Lat Pulldown: 4×12 @ 115 lb (up from 110 lb)

• Chest Supported Row: 4×12 @ 95 lb (up from 90 lb)

• DB RDL: 4×12 @ 52.5 lb in each hand

• Seated Leg Extension: 3×15 @ 55 lb (up from 50 lb)

• DB Ball Curls: 3×15 @ 8 lb

• Reverse Cable Curl: 3×15 @ 35 lb (new movement this day)

• Cable Crunches: 3×20 @ 55 lb (focus: elbows to opposite knees)


Wednesday, April 23

Feeder Session – Chest + Shoulders + Back/Rear Delts + Core

• Cardio: 4.9 km walk, 57 min

• Fly Machine (Chest): 5×12 @ 50 lb (new movement this day)

• Face Pulls (Shoulders): 5×12 @ 30 lb (straight rope, full contraction)

• Chest Supported Row (Rear Delts/Back): 5×15 @ 60 lb

• Hanging Leg Raises: 2×20

Note: 20 second rest between all feeder sets. Increased sets and reduced overall reps to limit repeated stress on joints.


Thursday, April 24

Arms + Quads + Core

• Cardio: Outdoor Walk, 46:48 min, 4.44 km

• Superset 1:

○ Hammer Curl: 3×12 @ 45 lb (new movement this day)

○ Cable Pushdown: 3×15 @ 70 lb (up from 65 lb)

• Superset 2:

○ Reverse Cable Curl: 3×15 @ 35 lb

○ DB Kickbacks: 3×15 @ 25 lb

• Legs:

○ DB Squat (Narrow Stance): 3×15 @ 60 lb per hand

○ Leg Extensions: 3×20 → 2×18 @ 55 lb (up from 50 lb - volume dropped this week and will keep weight same next session)

• Core:

○ Sit-ups: 2×15 BW


Friday, April 25

Rest / Recovery Day (No gym training)

• Cardio: 5.96 km outdoor walk, 1h 39min


Saturday, April 26

Shoulders + Chest + Hamstrings + Core

• Lateral Raises: 3×15 @ 10 lb

• Seated DB Shoulder Press: 4×10 @ 55 lb (up from 50 lb)

• Shrugs: 3×15 @ 75 lb (increase number of sets from 2 and lowered weight from 85 lb)

• Flat DB Chest Press: 3×10 @ 80 lb

• DB Pullover: 2×12 @ 55 lb (up from 50 lb)

• Leg Curls: 4×15 @ 25 lb

• Donkey Calf Raises (New Exercise): 3×20 @ 35 lb

• Ab Rollouts: 3×10


Sunday, April 27

Rest / Recovery Day (No gym training)

• Cardio: 3.73 km outdoor walk, 37.41 min

 

[Masonic Bodybuilder]

Meals looking good man. Getting that fuel in.

 

[RoySimpson]

A summary of my day for your reading pleasure ...today was a typical day.

Thursday, April 24

1. Training

• Session: Arms + Quads + Core

• Type: Full session

• Duration: 50 minutes

• Execution: Supersets, strong tempo and control. Increased loads across all exercises.

• Notes: Clean execution. Focused session heart rate (avg 114 BPM).


2. Cardio

• Type: Outdoor Walk

• Distance: 4.44 km

• Duration: 46:48

• Heart Rate (avg): 105 BPM

• Calories Burned: 372

• Notes: Easy effort


3. Nutrition

Shakes

1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal

2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal

3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal

Meals

1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal

2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal

3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal


Daily Macro Totals

○ Protein: 226.1g

○ Carbs: 159.3g

○ Fat: 59g

○ Calories: 2,082 kcal


• Snacks / Deviations: None

• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.


4. Supplements & Gear

• HGH: 2iu fasted AM, 1iu PM (3iu total)

• No injections today besides HGH

○ Orals: Tbol 40mg

• Support Stack: ALA + TUDCA cut to assess GI response

• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention

• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.


5. Recovery & Sleep

• Total Sleep: 5h 15min

• Deep Sleep: 20 min

• Sleep Quality: 51%

• Naps: None

• Energy: Physically solid throughout the day despite limited sleep

• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction


6. Reflection

• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments

• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues

• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday

@Avitoholis Hey, great summary of your day! Your Arms, Quads, and Core session sounds intense with solid execution and increased loads.

 

[Avitoholis]

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

 

[LevButlerov]

WEEKLY AAR - Week 4 PGP Summary

Week of: April 21 – April 27, 2025

Overall Rating (1–10): 7

1. Summary

Solid week overall. I got all of my scheduled training sessions in or made smart adjustments when recovery signals told me to hold back. Cardio was consistent, and I stretched a few sessions to make up when needed. Nutrition was clean early in the week, and although I took a more flexible approach Friday and Saturday, it felt like a structured refeed, not a slip. I solved the heartburn issue by switching from overnight oats to cream of rice. Sleep volume is still a work in progress, but I had a better night toward the end of the week. Overall, I feel stable and ready to push harder moving into Week 5.


Training: 8/10

I completed all main sessions and skipped my Friday feeder workout intentionally to prioritize recovery. Sessions were sharp overall with steady load progression, good control, and solid work across shoulders, chest, arms, legs, and hamstrings.

Cardio: 8/10

I hit 5 outdoor walks this week. I stretched Friday’s walk to nearly 6 km to make up for skipping my gym session. No fasted cardio every day, but I stayed consistent with daily movement.

Nutrition: 7.5/10

Meals were locked in Monday through Thursday. Friday and Saturday I had some pizza and homemade cookies, but I treated it as a planned refeed rather than a mistake. Cream of rice breakfast went into rotation Saturday with no heartburn, confirming oats as the digestive trigger.

Sleep & Recovery: 7/10

Sleep volume was low most of the week (around 5–6 hours nightly) and it affected recovery slightly. Saturday night was better, around 7h 23m, and I felt the difference the next day. Recovery from sessions felt good overall, no lingering soreness, just a little mental fatigue from lack of sleep early in the week.


Supplementation & Gear:

Running standard protocol:

• 200mg Test

• 300mg EQ

• 300mg Primo

• 40mg Tbol/day (ongoing, final week coming up)

• HGH: 2iu AM only (adjusting to 2iu AM + 1iu PM Week 5) Support stack (ALA, Berberine, TUDCA, NAC) will be fully reintroduced Week 5. No new sides or issues. Mild water retention earlier in the week resolved itself after HGH dosing adjustments.


External Factors:

Work stress came up Friday but I handled it quickly, kept it from bleeding into the weekend, and kept my momentum forward.


2. Training Breakdown

• Good tempo and controlled progression across shoulder presses, lateral raises, DB chest press, and hamstring curls.

• Strategic recovery call on Friday—skipped feeder to manage fatigue and stayed ahead of systemic overload.

• Added donkey calf raises to continue building volume where needed.

• Felt sharper Saturday after adjusting sleep, digestion, and recovery practices.


3. Wins & Challenges

Wins:

• Full execution on main lifts and adjusted cardio where necessary.

• Solved digestion/heartburn issue through smart dietary change.

• Handled emotional stress before it spiraled.

• Recovery remained strong despite imperfect sleep.

• Stayed consistent without letting flexibility turn into slippage.

Challenges:

• Sleep duration too short most of the week.

• Higher carb intake Friday/Saturday—not a problem, but noted.

• Minor mental distraction Friday morning impacted early focus.


4. Adjustments Going into Week 5

Training:

• Stick to 6-day split but stay flexible based on recovery cues.

• Monitor load and intensity daily, adjust as needed.

Cardio:

• 5–6 outdoor walks, with 1–2 longer sessions if needed to maintain total activity.

• Fasted cardio ideal but not required—completion is the priority.

Nutrition:

• Standardize breakfast: 1 serving cream of rice + whey + berries.

• Increase protein intake by 30g per day starting Monday.

• Keep midweek meals clean and tight, reserve flexibility for targeted refeeds if needed.

Supplementation & Gear:

• HGH: 2iu AM + 1iu PM (total 3iu/day starting immediately).

• Full support stack reintroduced immediately: ALA, Berberine, TUDCA, NAC.

• Complete Tbol cycle by end of this week (Day 35).

• Monitor digestion, recovery, and energy daily with the reintroduction.

Recovery & Sleep:

• Minimum 6 hours of sleep each night—non-negotiable for Week 5.

• Build toward a 7–8 hour average by week 8.

• Tighten nighttime routine (no screens 30–45 minutes before bed).


5. Mindset Anchor and Focus in Week 5

• Full execution on 6 training sessions and 5–6 cardio walks.

• 6 hours of sleep minimum each night.

• Clean meals with the higher protein target daily.

• Mental reset each night to lock in recovery and focus for the next day.



WEEK 4 – Training Log


Monday, April 21

Chest + Legs + Core

• Cardio: 4.17 km outdoors, 50 min, 261 cal

• Incline DB Press: 2×12 @ 80 lb

• Flat Machine Press: 2×12 @ 155 lb (up from 150 lb)

• Machine Fly: 3×20 @ 45 lb

• Dips: 3×10 BW +35 lb

• Leg Press: 5×12 @ 380 lb (up from 360 lb)

• Leg Press Calves: 3×20 @ 200 lb (Neutral → Inward → Outward)

• Incline Situps: 3×20 BW


Tuesday, April 22

Back + Hamstrings + Quads + Core + Forearms

• Straight Arm Pulldown: 3×15 @ 35 lb (warm-up set)

• Narrow Grip Lat Pulldown: 4×12 @ 115 lb (up from 110 lb)

• Chest Supported Row: 4×12 @ 95 lb (up from 90 lb)

• DB RDL: 4×12 @ 52.5 lb in each hand

• Seated Leg Extension: 3×15 @ 55 lb (up from 50 lb)

• DB Ball Curls: 3×15 @ 8 lb

• Reverse Cable Curl: 3×15 @ 35 lb (new movement this day)

• Cable Crunches: 3×20 @ 55 lb (focus: elbows to opposite knees)


Wednesday, April 23

Feeder Session – Chest + Shoulders + Back/Rear Delts + Core

• Cardio: 4.9 km walk, 57 min

• Fly Machine (Chest): 5×12 @ 50 lb (new movement this day)

• Face Pulls (Shoulders): 5×12 @ 30 lb (straight rope, full contraction)

• Chest Supported Row (Rear Delts/Back): 5×15 @ 60 lb

• Hanging Leg Raises: 2×20

Note: 20 second rest between all feeder sets. Increased sets and reduced overall reps to limit repeated stress on joints.


Thursday, April 24

Arms + Quads + Core

• Cardio: Outdoor Walk, 46:48 min, 4.44 km

• Superset 1:

○ Hammer Curl: 3×12 @ 45 lb (new movement this day)

○ Cable Pushdown: 3×15 @ 70 lb (up from 65 lb)

• Superset 2:

○ Reverse Cable Curl: 3×15 @ 35 lb

○ DB Kickbacks: 3×15 @ 25 lb

• Legs:

○ DB Squat (Narrow Stance): 3×15 @ 60 lb per hand

○ Leg Extensions: 3×20 → 2×18 @ 55 lb (up from 50 lb - volume dropped this week and will keep weight same next session)

• Core:

○ Sit-ups: 2×15 BW


Friday, April 25

Rest / Recovery Day (No gym training)

• Cardio: 5.96 km outdoor walk, 1h 39min


Saturday, April 26

Shoulders + Chest + Hamstrings + Core

• Lateral Raises: 3×15 @ 10 lb

• Seated DB Shoulder Press: 4×10 @ 55 lb (up from 50 lb)

• Shrugs: 3×15 @ 75 lb (increase number of sets from 2 and lowered weight from 85 lb)

• Flat DB Chest Press: 3×10 @ 80 lb

• DB Pullover: 2×12 @ 55 lb (up from 50 lb)

• Leg Curls: 4×15 @ 25 lb

• Donkey Calf Raises (New Exercise): 3×20 @ 35 lb

• Ab Rollouts: 3×10


Sunday, April 27

Rest / Recovery Day (No gym training)

• Cardio: 3.73 km outdoor walk, 37.41 min

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

I like the addition of more protein, this is perfect. @Avitoholis
do you have pics of the meal prep carryover or is that all old?

The fats can go up at least 20-30 grams too, add an avocado.

 

[stevesmi]

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

@Avitoholis Proud of you, man. This is a great update. Thanks for taking the time to lay out what's going on.

I'm a big believer in elimination diets. If you're getting heartburn like that, you've got to identify what could be causing it.

 

[RoySimpson]

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

@Avitoholis Hey, great update for Week 5! Smart move identifying the heartburn issue with oatmeal and switching to cream of rice with whey isolate and 1% milk for breakfast should be easier on the gut.

 

[BodyMonster34]

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

@Avitoholis Bro, this is a championship update.

Gotta make changes if you not feeling good. That's how you improve.

 

[Mobster]

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

While I've done No2 it'd be better from real food

 

[ceo]

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

@Avitoholis bros looking good! we love your updates. good protein strong

 

[ROIDDERS]

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

@Avitoholis protein, carbs, and fats are on point.

cals on point perfect amount too

 

[Avitoholis]

While I've done No2 it'd be better from real food

Agreed - I’ll make sure to make the required changes to my future meal preparation plans.

 

[Ulter]

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

@Avitoholis Looking fantastic on this update. The macros are on point. It's looking really solid, keep it up.

 

[Avitoholis]

I like the addition of more protein, this is perfect. @Avitoholis
do you have pics of the meal prep carryover or is that all old?

The fats can go up at least 20-30 grams too, add an avocado.

Yes, the meals I have for week 5 are made up from extra I had from weeks 1-4. I made roughly 60 meals over the past 4 weeks and with a few substitutions, including pizza each Friday nights, I ended up having enough left over to get me through week 5.

Preparation is key

 

[Avitoholis]

@Avitoholis Looking fantastic on this update. The macros are on point. It's looking really solid, keep it up.

I appreciate it @Ulter - thanks brother

 

[2Thick]

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

@Avitoholis Much respect for these updates. The macros look fantastic.

Also good job. Changing up your breakfast. Gotta listen to your body, man. Maybe try eating slower as well.

 

[Noah Wixx]

Excellent TD

 

[Noah Wixx]

Training and food looks good

 

[LevButlerov]

Yes, the meals I have for week 5 are made up from extra I had from weeks 1-4. I made roughly 60 meals over the past 4 weeks and with a few substitutions, including pizza each Friday nights, I ended up having enough left over to get me through week 5.

Preparation is key

5 weeks of meals thats rare well done @Avitoholis

 

[Avitoholis]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

 

[LevButlerov]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

Progress pics look really good, you're making amazing gains and you're getting lean. True abs showing, EVO family support for the transformation. @Avitoholis

 

[stevesmi]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

@Avitoholis Wow. You've made some very good changes already in such a short time. I'm very impressed by that.

 

[BodyMonster34]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

@Avitoholis bro i see difference.

you EVO family champion. already nice changes seen

 

[ceo]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

@Avitoholis Bros. I see the changes. Keep up the good work. We love you.

 

[Mobster]

Have someone take the photos for you

 

[ROIDDERS]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

@Avitoholis Very easy to see the changes. Keep up the good work, man, the hard work. And the dedication is really paying off and that's great to see.

 

[Ulter]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

@Avitoholis I think you've had some really crazy, good progress.

It doesn't look like it was a month, it looks like it was a year difference.

 

[2Thick]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

@Avitoholis I can also tell the difference for sure.

Nice job, and we're only a month into this. Imagine where you will be in another 2 months.

 

[Noah Wixx]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

Progress is Progress no matter how small it is, that is moving forward and always the goal.

 

[RoySimpson]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

@Avitoholis awesome work broo keep it coming!

 

[25homes]

Week 5 Diet Update: April 28 – May 4

Dialing in a few key changes this week to keep momentum strong:

1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.

2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)

3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.

4. Updated Macros:

○ Protein: 250g

○ Carbs: 147g

○ Fat: 61.75g

○ Total Calories: 2,186 kcal (with ±10% flex)

Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.

Nice update

 

[ballin2504]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

@Avitoholis nice progress man. You’re doing very well

 

[25homes]

Not the best quality progress pics but I did my best. Week 1 on the left and week 5 on the right. Slow and steady.

Nice work

 

[Avitoholis]

WEEKLY AAR - Week 5 PGP Summary

Week of: April 27 – May 4, 2025

Overall Rating (1–10): 7

1. Summary

This was a solid step-forward week physically, even though it was a bit off mentally. I got all of my primary strength training sessions completed, and while my Saturday cardio session was missed, I offset it with several hours of intense physical labour that more than made up for it. My nutrition wasn’t perfect - I missed my ideal diet 3 out of 7 days—but I did succeed in raising my protein intake by 30g daily as planned. Digestion was better overall, and heartburn stayed in check.



Sleep was inconsistent early in the week (mostly under 6 hours), but I rebounded hard with a full recovery night Friday and a massive 8.5h+ session Saturday night, which helped me feel mentally reset by Sunday.



The biggest win this week? I’m finally seeing clear changes in the mirror - muscles are fuller, tighter, and I’m just getting started. That’s a huge motivator. Even though I felt irritable and off mid-week due to external stress (still supporting my wife with recovery at home), I didn’t spiral. I assessed, made small adjustments, and got sharper by the weekend. Momentum is holding.



Training: 7/10

Main sessions were locked in. Lifts progressed across key areas - shoulders, chest, and arms in particular. Pumps were massive this week - so much so that everyday tasks (like stirring cream of rice) were borderline annoying. I skipped a feeder session late week based on fatigue but still met the overall training goal.



Cardio: 7/10

I completed 6 walks, including several longer outdoor sessions with solid calorie burns. Saturday’s walk was missed, but my workload around the house was intensive and energy-demanding - realistically equal in volume.



Nutrition: 6.5/10

Protein was up 30g per day on average, and meals were mostly clean early in the week. I missed the target plan on three days, but still hit my macros overall. Cream of rice rotation continues to help with digestion, and I stayed flexible without slipping too far.



Sleep & Recovery: 6.5/10

Sleep quality was low early in the week (5–6h range), and I felt it in irritability and fatigue by Thursday. Friday and Saturday were strong rebound nights, with nearly 9 hours logged on Saturday. I felt sharp again by Sunday, with no lingering soreness. Pumps were wild all week - definitely a possible sign of improved recovery and nutrient partitioning and this is despite the lower sleep average.



Supplementation & Gear:

Still running my standard protocol:

• Test 200mg / EQ 300mg (Sunday)

• Primo 300mg (Wednesday)

• Tbol 40mg/day (final week complete)

• HGH 3iu AM

• Support stack: ALA, Berberine, NAC, and TUDCA all reintroduced fully this week.



Everything is running smooth. No new sides. Water retention is mild (hands are swollen in the morning) and digestion is solid.



2. Training Breakdown

• Pumps were insane all week - especially upper body.

• Stayed smart with volume. Removed both feeders to prioritize rest particularly to reduce volume for shoulders.

• Progressed lateral raises, DB shoulder press, and arms.

• Sunday session was excellent and a strong finish to the week.

• DOMS are not an issue, no nagging fatigue by week end…although my shoulders are feeling slightly more fatigued this week…hence the removal of the feeder workouts.



3. Wins & Challenges

Wins:

• Muscle fullness clearly improving - visible change.

• Protein goal hit every day (+30g daily bump).

• Maintained cardio consistency with only one missed session.

• Pumps and performance trending up.

• Did not spiral despite mental fatigue mid-week.



Challenges:

• Sleep still inconsistent early in the week (under 6h 4 days).

• 3 days missed on ideal diet.

• External stress (home responsibilities) made recovery and focus harder.

• Pumps so intense it became a disruption during basic tasks.



4. Adjustments Going into Week 6

Training:

• Normal gym-based sessions Monday and Tuesday.

• Wednesday through Friday: travel-based workouts using TRX bands, resistance bands, ab roller, and bodyweight.

• Keep intensity high through volume, tempo, and shortened rest.

Cardio:

• 45+ minute walk daily.

• Treadmill - fasted preferred but completion is the priority.

• Maintain pace and distance.

Nutrition:

• Eat out Tuesday, Wednesday, and Thursday dinners - I'll keep it in check.

• Continue shakes, prepped lunches, and a clean base for all my other meals.

• Keep protein intake high (225–250g/day).

Supplementation & Gear:

• Primo shot moved to Tuesday this week.

Recovery & Sleep:

• Expecting more sleep this week due to reduced responsibilities.

• Target 7–8 hours nightly.



5. Mindset for Week 6

• Dial in sleep: consistency > perfection.

Trust the mirror: recomp is working - physique is visibly shifting.

 

[Npcclassicphysique champ]

WEEKLY AAR - Week 5 PGP Summary

Week of: April 27 – May 4, 2025

Overall Rating (1–10): 7

1. Summary

This was a solid step-forward week physically, even though it was a bit off mentally. I got all of my primary strength training sessions completed, and while my Saturday cardio session was missed, I offset it with several hours of intense physical labour that more than made up for it. My nutrition wasn’t perfect - I missed my ideal diet 3 out of 7 days—but I did succeed in raising my protein intake by 30g daily as planned. Digestion was better overall, and heartburn stayed in check.



Sleep was inconsistent early in the week (mostly under 6 hours), but I rebounded hard with a full recovery night Friday and a massive 8.5h+ session Saturday night, which helped me feel mentally reset by Sunday.



The biggest win this week? I’m finally seeing clear changes in the mirror - muscles are fuller, tighter, and I’m just getting started. That’s a huge motivator. Even though I felt irritable and off mid-week due to external stress (still supporting my wife with recovery at home), I didn’t spiral. I assessed, made small adjustments, and got sharper by the weekend. Momentum is holding.



Training: 7/10

Main sessions were locked in. Lifts progressed across key areas - shoulders, chest, and arms in particular. Pumps were massive this week - so much so that everyday tasks (like stirring cream of rice) were borderline annoying. I skipped a feeder session late week based on fatigue but still met the overall training goal.



Cardio: 7/10

I completed 6 walks, including several longer outdoor sessions with solid calorie burns. Saturday’s walk was missed, but my workload around the house was intensive and energy-demanding - realistically equal in volume.



Nutrition: 6.5/10

Protein was up 30g per day on average, and meals were mostly clean early in the week. I missed the target plan on three days, but still hit my macros overall. Cream of rice rotation continues to help with digestion, and I stayed flexible without slipping too far.



Sleep & Recovery: 6.5/10

Sleep quality was low early in the week (5–6h range), and I felt it in irritability and fatigue by Thursday. Friday and Saturday were strong rebound nights, with nearly 9 hours logged on Saturday. I felt sharp again by Sunday, with no lingering soreness. Pumps were wild all week - definitely a possible sign of improved recovery and nutrient partitioning and this is despite the lower sleep average.



Supplementation & Gear:

Still running my standard protocol:

• Test 200mg / EQ 300mg (Sunday)

• Primo 300mg (Wednesday)

• Tbol 40mg/day (final week complete)

• HGH 3iu AM

• Support stack: ALA, Berberine, NAC, and TUDCA all reintroduced fully this week.



Everything is running smooth. No new sides. Water retention is mild (hands are swollen in the morning) and digestion is solid.



2. Training Breakdown

• Pumps were insane all week - especially upper body.

• Stayed smart with volume. Removed both feeders to prioritize rest particularly to reduce volume for shoulders.

• Progressed lateral raises, DB shoulder press, and arms.

• Sunday session was excellent and a strong finish to the week.

• DOMS are not an issue, no nagging fatigue by week end…although my shoulders are feeling slightly more fatigued this week…hence the removal of the feeder workouts.



3. Wins & Challenges

Wins:

• Muscle fullness clearly improving - visible change.

• Protein goal hit every day (+30g daily bump).

• Maintained cardio consistency with only one missed session.

• Pumps and performance trending up.

• Did not spiral despite mental fatigue mid-week.



Challenges:

• Sleep still inconsistent early in the week (under 6h 4 days).

• 3 days missed on ideal diet.

• External stress (home responsibilities) made recovery and focus harder.

• Pumps so intense it became a disruption during basic tasks.



4. Adjustments Going into Week 6

Training:

• Normal gym-based sessions Monday and Tuesday.

• Wednesday through Friday: travel-based workouts using TRX bands, resistance bands, ab roller, and bodyweight.

• Keep intensity high through volume, tempo, and shortened rest.

Cardio:

• 45+ minute walk daily.

• Treadmill - fasted preferred but completion is the priority.

• Maintain pace and distance.

Nutrition:

• Eat out Tuesday, Wednesday, and Thursday dinners - I'll keep it in check.

• Continue shakes, prepped lunches, and a clean base for all my other meals.

• Keep protein intake high (225–250g/day).

Supplementation & Gear:

• Primo shot moved to Tuesday this week.

Recovery & Sleep:

• Expecting more sleep this week due to reduced responsibilities.

• Target 7–8 hours nightly.



5. Mindset for Week 6

• Dial in sleep: consistency > perfection.

Trust the mirror: recomp is working - physique is visibly shifting.

you said you looking better and recomp working bro post some pics of the EVO family to see @Avitoholis

 

[Avitoholis]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

 

[Npcclassicphysique champ]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

@Avitoholis strong update bro i see you didnt do too much at the gym
why not pics? share some please

 

[stevesmi]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

@Avitoholis Looking really good on this, man. I'm very proud of you. Nice that you're even posting your challenges.

 

[Avitoholis]

@Avitoholis strong update bro i see you didnt do too much at the gym
why not pics? share some please

I'll get some up @Npcclassicphysique champ later this week

 

[BodyMonster34]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

@Avitoholis Bro, you doing a great job on this looking really strong on this training.

 

[ceo]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

@Avitoholis Bros, you are a true champion. I like this update, especially the way you know your mindset.

 

[ROIDDERS]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

@Avitoholis Wow, this is an incredible lift. Keep up the good work. You won't go wrong.

 

[Mobster]

It sounds more thought based than it was. You was away so you took it easy.

 

[Ulter]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

@Avitoholis you are the man for sure. I like these different exercises. That's the way it's done.

 

[2Thick]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

@Avitoholis Nice job on this. I like how you include the brain, the emotional effect that's important as well.

 

[Masonic Bodybuilder]

Sometimes a week like that to reset can workout for the best. Back to the grind.

 

[ballin2504]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

@Avitoholis quality update man. Glad to see them.

 

[RoySimpson]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

@Avitoholis post some update pics bro!