Approved Log Pre-peptide log - Planning before trying injections

[Rurx7]

Tags for relevent people:
@Npcclassicphysique champ @toddthelineman @stevesmi @LevButlerov @Eddie Haskell
If I missed anyone ive been talking, sorry. Im new so I havent learnt everyones name yet.

I got chatgpt to help me format everything, but the answers are my own.

If I missed anything reply and tell me what other info you would like and i'll let you know.

Beginning of log:

Personal Stats

• Weight: 72 kg
• Height: 187 cm
• Age: 18 (turning 19 in October)
• Sex: Male
• Training Experience: 2 years

Goals

• Primary Goal: Lean mass gain
• Target Weight: 80 kg (minimizing fat gain)
• Prep for Kapooka: Train to meet fitness and basic skills requirements for the Australian Army Recruit Training Centre (Kapooka) in early next year (Army Reserve entry)

Cycle History / Plans

• Current Cycle: None
• Future Protocols: Considering GHK-Cu, Melanotan 1, potentially CJC-noDAC

Nutrition

• Estimated Intake: 2,000–3,000 kcal (will track precisely)
• Meal Timing & Breakdown:
• Fasted until ~12 pm
• Snack at lunch (light)
• Main meal at dinner (largest on weekdays)
• Saturdays: large lunch, no dinner
• Dietary Note: Prefers low-bloating foods

Training

• Split: Push / Pull / Legs (+ core)
• Frequency: 3–4 sessions/week
• Duration: ~1–2 hours each
• Intensity: 3 × 6–8 reps (8 = failure)

Cardio

• Type: Incline treadmill
• Duration: 30–60 min/session; 10 min warm-up before leg day
• Frequency: 3 days/week (aim to increase)

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Supplements

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

Medical Notes

• Body Proportions: Long legs, short torso → avoid heavy squat/deadlift per doctor’s advice

---

Log Entry: 2 August 2025

Training (Leg Day at 10am)

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

Nutrition Today (finished as on Saturday I dont have dinner)

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L
  
  

Relevent photos of me:
November 2024, 90kg:

Yesterday (July 2025), 72kg:

Both photos are without pump. First photo is after slight cardio.

 

[Rurx7]

Also note that ill start precicely tracking all of the training and diet details tomorrow. This was made after consuming the meals and training.

 

[LevButlerov]

Tags for relevent people:
@Npcclassicphysique champ @toddthelineman @stevesmi @LevButlerov @Eddie Haskell
If I missed anyone ive been talking, sorry. Im new so I havent learnt everyones name yet.

I got chatgpt to help me format everything, but the answers are my own.

If I missed anything reply and tell me what other info you would like and i'll let you know.

Beginning of log:

Personal Stats

• Weight: 72 kg
• Height: 187 cm
• Age: 18 (turning 19 in October)
• Sex: Male
• Training Experience: 2 years

Goals

• Primary Goal: Lean mass gain
• Target Weight: 80 kg (minimizing fat gain)
• Prep for Kapooka: Train to meet fitness and basic skills requirements for the Australian Army Recruit Training Centre (Kapooka) in early next year (Army Reserve entry)

Cycle History / Plans

• Current Cycle: None
• Future Protocols: Considering GHK-Cu, Melanotan 1, potentially CJC-noDAC

Nutrition

• Estimated Intake: 2,000–3,000 kcal (will track precisely)
• Meal Timing & Breakdown:
• Fasted until ~12 pm
• Snack at lunch (light)
• Main meal at dinner (largest on weekdays)
• Saturdays: large lunch, no dinner
• Dietary Note: Prefers low-bloating foods

Training

• Split: Push / Pull / Legs (+ core)
• Frequency: 3–4 sessions/week
• Duration: ~1–2 hours each
• Intensity: 3 × 6–8 reps (8 = failure)

Cardio

• Type: Incline treadmill
• Duration: 30–60 min/session; 10 min warm-up before leg day
• Frequency: 3 days/week (aim to increase)

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Supplements

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

Medical Notes

• Body Proportions: Long legs, short torso → avoid heavy squat/deadlift per doctor’s advice

---

Log Entry: 2 August 2025

Training (Leg Day at 10am)

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

Nutrition Today (finished as on Saturday I dont have dinner)

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L
  

Relevent photos of me:
November 2024, 90kg:
View attachment 108232

Yesterday (July 2025), 72kg:
View attachment 108233

Both photos are without pump. First photo is after slight cardio.

@Rurx7 very positive log start, EVO family fully welcomes you now You have a good base and dropped good bodyfat. You're long and skinny and in your case putting on some muscle would actually help a lot.

Also note that ill start precicely tracking all of the training and diet details tomorrow. This was made after consuming the meals and training.

Waiting tomorrow to see your food training in detail.

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Primary growth issue, poor sleep = poor Growth hormone release. To start we need to get you some valerian root and magenesium zinc before bed, do you take pre bed supps?

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

How about vitamin D? Vitamin C? Multi vitamins? multi minerals (including calcium)? you're trying to get bigger, bigger = bigger bones, how much calcium do you take?

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

To failure with what weights? only 1 weight listed.

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L

This is all day? get myfitnesspal app start tracking food that way.

 

[Rurx7]

valerian root and magenesium zinc before bed

vitamin D? Vitamin C? Multi vitamins? multi minerals (including calcium)?

Ok I will purchase these.

To failure with what weights? only 1 weight listed.

Next time I will record. I didnt know what weights, I was going off of memory from a couple hours ago.

This is all day? get myfitnesspal app start tracking food that way.

I usually only have one meal on saturdays (its 3pm for me right now). That was all consumed at the same time after the gym.

 

[LevButlerov]

Ok I will purchase these.

You need to set a sleep time every day, can you set a specific bed time? @Rurx7

I usually only have one meal on saturdays (its 3pm for me right now). That was all consumed at the same time after the gym.

You do OMAD on saturday, why?

Next time I will record. I didnt know what weights, I was going off of memory from a couple hours ago.

Thanks.

 

[Rurx7]

You do OMAD on saturday, why?

I try to do one big cardio thing every sunday morning. If I have a hearty meal on saturday night, by sunday morning my digestion system is still not cleared, making me feel bloated and weighed down. I should also note that I have done like 30+ 3-5 day fasts over the period from November 2024 to now, which is how I dropped the weight so quickly. I plan to do one next week because I am going to be see my crush next friday and I dont want to be bloated.

 

[Rurx7]

You need to set a sleep time every day, can you set a specific bed time?

I could but I don't know if I could stick to it. I'll say 10pm tentatively and we will see how it goes I guess. Can adjust as needed.

 

[LevButlerov]

I could but I don't know if I could stick to it. I'll say 10pm tentatively and we will see how it goes I guess. Can adjust as needed.

Do you best to sleep within 1 hour time every day. If you set 10pm sleep at 10 or lay down 10-15. @Rurx7

I try to do one big cardio thing every sunday morning. If I have a hearty meal on saturday night, by sunday morning my digestion system is still not cleared, making me feel bloated and weighed down. I should also note that I have done like 30+ 3-5 day fasts over the period from November 2024 to now, which is how I dropped the weight so quickly. I plan to do one next week because I am going to be see my crush next friday and I dont want to be bloated.

@Rurx7 how much psyllium husk are you taking daily? how much digestive enzymes?

and share pictures of your supplements please, including probiotics.

 

[Rurx7]

psyllium husk are you taking daily? how much digestive enzymes?

none for both

I attached a photo of the 4 that im taking at the moment. Should I just take all of the supplements that evo.org lists in its supplements heading, or did you have specific ones in mind that I should prioritise? I have enough money if you think something is important but id rather just buy the essentials than diddlypoop root that will give me a 0.1% boost in whatever.

 

[LevButlerov]

none for both

Staring taking both psyllium husk and digestive enzymes daily, psyllium needs to be in powder. @Rurx7

I attached a photo of the 4 that im taking at the moment. Should I just take all of the supplements that evo.org lists in its supplements heading, or did you have specific ones in mind that I should prioritise? I have enough money if you think something is important but id rather just buy the essentials than diddlypoop root that will give me a 0.1% boost in whatever.

Get a methylated multi vitamin, multi mineral, essential minerals, coral calcium, vitamin D, Vitamin C and the other supplements I listed.
As well buy bone broth powder and protein bars and whey protein powder.

 

[Rurx7]

methylated multi vitamin, multi mineral, essential minerals, coral calcium

digestive enzymes

im presuming these need to be purchased from amazon? or would normal multi-vitamins, calcium, psyllium from the local woolies be fine? (woolies = walmart, australian version but only for food)

 

[LevButlerov]

im presuming these need to be purchased from amazon? or would normal multi-vitamins, calcium, psyllium from the local woolies be fine? (woolies = walmart, australian version but only for food)

I can't tell you where to buy, I'm not in Australia, but I'm sure local you can buy easy. Amazon etc @Rurx7 @Pigsy suggest please.

 

[Pigsy]

I can't tell you where to buy, I'm not in Australia, but I'm sure local you can buy easy. Amazon etc @Rurx7 @Pigsy suggest please.

I buy most of mine from Chemist Warehouse

 

[toddthelineman]

Tags for relevent people:
@Npcclassicphysique champ @toddthelineman @stevesmi @LevButlerov @Eddie Haskell
If I missed anyone ive been talking, sorry. Im new so I havent learnt everyones name yet.

I got chatgpt to help me format everything, but the answers are my own.

If I missed anything reply and tell me what other info you would like and i'll let you know.

Beginning of log:

Personal Stats

• Weight: 72 kg
• Height: 187 cm
• Age: 18 (turning 19 in October)
• Sex: Male
• Training Experience: 2 years

Goals

• Primary Goal: Lean mass gain
• Target Weight: 80 kg (minimizing fat gain)
• Prep for Kapooka: Train to meet fitness and basic skills requirements for the Australian Army Recruit Training Centre (Kapooka) in early next year (Army Reserve entry)

Cycle History / Plans

• Current Cycle: None
• Future Protocols: Considering GHK-Cu, Melanotan 1, potentially CJC-noDAC

Nutrition

• Estimated Intake: 2,000–3,000 kcal (will track precisely)
• Meal Timing & Breakdown:
• Fasted until ~12 pm
• Snack at lunch (light)
• Main meal at dinner (largest on weekdays)
• Saturdays: large lunch, no dinner
• Dietary Note: Prefers low-bloating foods

Training

• Split: Push / Pull / Legs (+ core)
• Frequency: 3–4 sessions/week
• Duration: ~1–2 hours each
• Intensity: 3 × 6–8 reps (8 = failure)

Cardio

• Type: Incline treadmill
• Duration: 30–60 min/session; 10 min warm-up before leg day
• Frequency: 3 days/week (aim to increase)

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Supplements

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

Medical Notes

• Body Proportions: Long legs, short torso → avoid heavy squat/deadlift per doctor’s advice

---

Log Entry: 2 August 2025

Training (Leg Day at 10am)

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

Nutrition Today (finished as on Saturday I dont have dinner)

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L
  

Relevent photos of me:
November 2024, 90kg:
View attachment 108232

Yesterday (July 2025), 72kg:
View attachment 108233

Both photos are without pump. First photo is after slight cardio.

Hell yeah! You’re doing it

I’m curious about the squats and deadlifts/doctor advice. Did he advise this because your body type isn’t optimal for heavy squats and deadlifts?

I also have long legs and a short torso. I’m not a three plate squatter. I’m not a beast at these lifts. But those two lifts did the most to transform my body and strengthen my body AND prevent future injury. I think everyone should be doing them at least until they are advanced. Like old ladies should be doing squats and deadlifts with just the bar or whatever. The way your whole body braces for it as you get strong really stimulates a lot of muscles. Really makes you strong and you can feel it after a couple months. Just start light and lift incrementally more. When you hit a pr, dial it back and ramp up again. You don’t have to be stronger than anyone but your past self

 

[Rurx7]

Hell yeah! You’re doing it

I’m curious about the squats and deadlifts/doctor advice. Did he advise this because your body type isn’t optimal for heavy squats and deadlifts?

I also have long legs and a short torso. I’m not a three plate squatter. I’m not a beast at these lifts. But those two lifts did the most to transform my body and strengthen my body AND prevent future injury. I think everyone should be doing them at least until they are advanced. Like old ladies should be doing squats and deadlifts with just the bar or whatever. The way your whole body braces for it as you get strong really stimulates a lot of muscles. Really makes you strong and you can feel it after a couple months. Just start light and lift incrementally more. When you hit a pr, dial it back and ramp up again. You don’t have to be stronger than anyone but your past self

The doctor told me not to and I just never started doing them tbh. I have always had backpain stuff so I just never wanted to risk it. I might give it a try after watching some youtube videos next time I hit back tho.

 

[Rurx7]

Light cardio before bed to help me sleep, also to sweat off some sodium so im less bloated tomorrow (I wore jumper and sweatpants)

@LevButlerov I got the stuff u told me to get, I couldnt get bone broth so I got it in paste form, it dissolves with water, is this fine? I also got creatine cause whatever might aswell try using it. Are all of these just night time stuff to take or do I do to take them at different times?

 

[toddthelineman]

The doctor told me not to and I just never started doing them tbh. I have always had backpain stuff so I just never wanted to risk it. I might give it a try after watching some youtube videos next time I hit back tho.

I have two herniated discs in my neck that had me basically crippled, my thoracic spine started fusing itself when I was 26 (that’s when they found it, it was well underway) I have a crushed, deformed stenotic vetrabrae between my lumbar and thoracic area, no discs around that one, they’ve been gone for who knows how long. I’ll be 46 in October. Sometimes, a couple of my vertebrae would do this thing where they come unlinked and the little fingers that interlink between them get on the wrong side of each other. When that happened it felt like I had been impaled with a harpoon, seriously. Fall down in pain, just trying to breathe.

The lifting that I do has hardened my body dramatically. That stuff never happens anymore. It possibly could, I’m careful. But it’s like my whole back and core is just solid and supported. I do some pretty hard crazy things. I waterski in a show with women on my shoulders who climb each other into a human pyramid. So waterskiing in very rough water with hundreds of pounds on my shoulders and I have to be rock solid and reliable for their safety and to win competitions

And I’m not a “strong” powerlifter at all. I can usually bench more than my squat. Sometimes leaning into the things you are weak at yeilds the very best results. I don’t do any isolation lifts EVER. Leg extensions, stuff like that. I have literally never done them. My physique is 80-90% hard labor, the size is from lifting and PEDs, and when I eat perfect I get lean and it shows well.

So it sounds like the doctor said “no heavy squats and deadlifts”. Like yeah. Don’t try to lift a car. But see if you can start with very light weight and work your way up to a perfect squat with one plate. When I was hurt and I started lifting I got sore from just the bar. You can start with the bar only. I do them at home with a rack I got off Facebook for next to nothing.

You need the compound lifts to build your base. Old guys will tell you that working your legs and back will raise your testosterone and your whole body will grow. I believe this is true. It’s also way more exhausting and it will help you get the sleep that you are lacking right now. That’s huge man

 

[Npcclassicphysique champ]

Light cardio before bed to help me sleep, also to sweat off some sodium so im less bloated tomorrow (I wore jumper and sweatpants)

@LevButlerov I got the stuff u told me to get, I couldnt get bone broth so I got it in paste form, it dissolves with water, is this fine? I also got creatine cause whatever might aswell try using it. Are all of these just night time stuff to take or do I do to take them at different times?

@Rurx7 this is a good stack brother you dont need to sweat anything off, you're not fat or bloater, what you need is to start tracking food

if you got bone broth paste that will work as well with creatine, you should take it more am for energy

 

[Rurx7]

I have two herniated discs in my neck that had me basically crippled, my thoracic spine started fusing itself when I was 26 (that’s when they found it, it was well underway) I have a crushed, deformed stenotic vetrabrae between my lumbar and thoracic area, no discs around that one, they’ve been gone for who knows how long. I’ll be 46 in October. Sometimes, a couple of my vertebrae would do this thing where they come unlinked and the little fingers that interlink between them get on the wrong side of each other. When that happened it felt like I had been impaled with a harpoon, seriously. Fall down in pain, just trying to breathe.

The lifting that I do has hardened my body dramatically. That stuff never happens anymore. It possibly could, I’m careful. But it’s like my whole back and core is just solid and supported. I do some pretty hard crazy things. I waterski in a show with women on my shoulders who climb each other into a human pyramid. So waterskiing in very rough water with hundreds of pounds on my shoulders and I have to be rock solid and reliable for their safety and to win competitions

And I’m not a “strong” powerlifter at all. I can usually bench more than my squat. Sometimes leaning into the things you are weak at yeilds the very best results. I don’t do any isolation lifts EVER. Leg extensions, stuff like that. I have literally never done them. My physique is 80-90% hard labor, the size is from lifting and PEDs, and when I eat perfect I get lean and it shows well.

So it sounds like the doctor said “no heavy squats and deadlifts”. Like yeah. Don’t try to lift a car. But see if you can start with very light weight and work your way up to a perfect squat with one plate. When I was hurt and I started lifting I got sore from just the bar. You can start with the bar only. I do them at home with a rack I got off Facebook for next to nothing.

You need the compound lifts to build your base. Old guys will tell you that working your legs and back will raise your testosterone and your whole body will grow. I believe this is true. It’s also way more exhausting and it will help you get the sleep that you are lacking right now. That’s huge man

ill give it a try on back day. Today is push - push day = worst day

 

[stevesmi]

@Rurx7 you got a lot of good advice above.
you have a lot of improvement potential. just the sleep issues alone can be fixed

 

[BodyMonster34]

Tags for relevent people:
@Npcclassicphysique champ @toddthelineman @stevesmi @LevButlerov @Eddie Haskell
If I missed anyone ive been talking, sorry. Im new so I havent learnt everyones name yet.

I got chatgpt to help me format everything, but the answers are my own.

If I missed anything reply and tell me what other info you would like and i'll let you know.

Beginning of log:

Personal Stats

• Weight: 72 kg
• Height: 187 cm
• Age: 18 (turning 19 in October)
• Sex: Male
• Training Experience: 2 years

Goals

• Primary Goal: Lean mass gain
• Target Weight: 80 kg (minimizing fat gain)
• Prep for Kapooka: Train to meet fitness and basic skills requirements for the Australian Army Recruit Training Centre (Kapooka) in early next year (Army Reserve entry)

Cycle History / Plans

• Current Cycle: None
• Future Protocols: Considering GHK-Cu, Melanotan 1, potentially CJC-noDAC

Nutrition

• Estimated Intake: 2,000–3,000 kcal (will track precisely)
• Meal Timing & Breakdown:
• Fasted until ~12 pm
• Snack at lunch (light)
• Main meal at dinner (largest on weekdays)
• Saturdays: large lunch, no dinner
• Dietary Note: Prefers low-bloating foods

Training

• Split: Push / Pull / Legs (+ core)
• Frequency: 3–4 sessions/week
• Duration: ~1–2 hours each
• Intensity: 3 × 6–8 reps (8 = failure)

Cardio

• Type: Incline treadmill
• Duration: 30–60 min/session; 10 min warm-up before leg day
• Frequency: 3 days/week (aim to increase)

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Supplements

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

Medical Notes

• Body Proportions: Long legs, short torso → avoid heavy squat/deadlift per doctor’s advice

---

Log Entry: 2 August 2025

Training (Leg Day at 10am)

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

Nutrition Today (finished as on Saturday I dont have dinner)

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L
  

Relevent photos of me:
November 2024, 90kg:
View attachment 108232

Yesterday (July 2025), 72kg:
View attachment 108233

Both photos are without pump. First photo is after slight cardio.

bro you remind me of son @Rurx7 you got same physique. you know yo issue? you need more red meat

 

[Rurx7]

@Rurx7 you got a lot of good advice above.
you have a lot of improvement potential. just the sleep issues alone can be fixed

I slept from 10:30pm to around 9am so I got tons of sleep today. Gonna try and lock it in

 

[Rurx7]

bro you remind me of son @Rurx7 you got same physique. you know yo issue? you need more red meat

I eat tons of red meat, my problem is that for like 8 months I have been doing a crash diet cause of insecurity shit from being fat. im locking in tho now...

 

[Rurx7]

update:

Gym session:
Bench:

1 warmup set

60kg for 7 (failure)

60 for 8 (failure)

70 for 2 (with lifting straps, had one more left but no spotter)



Incline dumbbell press:

22.5kg for 9 (warmup)

25 for 8 (failure)

25 for 6 (failure)



Chest flys:

68 for 8 (failure)

68 for 7 (failure)

68 for 6 (failure)



Smith machine shoulder press:

20kg for 7 (warmup)

40kg for 3 (failure)

30kg for 7 (failure)



Rear shoulder fly:

61kg for 6 (failure, didn’t rest after previous exercise)

54kg for 10 (failure)

61kg for 8 (failure)



Side shoulder fly:

40kg for 6 (failure, limited rest)

40 for 8 (failure)

40 for 7 (failure)



Tricep push down with bar :

25 for 6 (warmup)

32kg for 6 (failure)



Truce push down with rope:

20kg for 7 (failure)

20kg for 6 (failure)


Pictures (with pump if you wanted to update my pfp lmao)

Another goal I have, fixing my rounded shoulders. I have no clue how to but it makes me really insecure if any of yall know how to fix it

Food log so far (I will update after dinner):
Pregym snack:
125g rasberries
Full cream milk 2 cups
1 bannana
psyllium husk 1 spoonfull
creatine 10g
total = 477 calories

after gym lunch:
Mince beef 500g
5 eggs
1 cup brown rice
olice oil 1/8 cup
1 packet seasoning
total = 1350 calores, ~120g protein

I will be having mayonnaise with that aswell, not sure how much as im making this whilst eating

edit:
Pissing rain outside so I didnt get to do my cardio, had about 500 calories mayo

 

[Mobster]

Huge difference in pics

 

[Rurx7]

Huge difference in pics

side profile is fucked tho, imma get one of those posture correcters that are on amazon to try to fix it slowly over time. might be cope tho, may need surgery

 

[stevesmi]

I slept from 10:30pm to around 9am so I got tons of sleep today. Gonna try and lock it in

Sleep habits are important

 

[toddthelineman]

update:

Gym session:
Bench:

1 warmup set

60kg for 7 (failure)

60 for 8 (failure)

70 for 2 (with lifting straps, had one more left but no spotter)



Incline dumbbell press:

22.5kg for 9 (warmup)

25 for 8 (failure)

25 for 6 (failure)



Chest flys:

68 for 8 (failure)

68 for 7 (failure)

68 for 6 (failure)



Smith machine shoulder press:

20kg for 7 (warmup)

40kg for 3 (failure)

30kg for 7 (failure)



Rear shoulder fly:

61kg for 6 (failure, didn’t rest after previous exercise)

54kg for 10 (failure)

61kg for 8 (failure)



Side shoulder fly:

40kg for 6 (failure, limited rest)

40 for 8 (failure)

40 for 7 (failure)



Tricep push down with bar :

25 for 6 (warmup)

32kg for 6 (failure)



Truce push down with rope:

20kg for 7 (failure)

20kg for 6 (failure)


Pictures (with pump if you wanted to update my pfp lmao)
View attachment 108400View attachment 108401Another goal I have, fixing my rounded shoulders. I have no clue how to but it makes me really insecure if any of yall know how to fix it

Food log so far (I will update after dinner):
Pregym snack:
125g rasberries
Full cream milk 2 cups
1 bannana
psyllium husk 1 spoonfull
creatine 10g
total = 477 calories

after gym lunch:
Mince beef 500g
5 eggs
1 cup brown rice
olice oil 1/8 cup
1 packet seasoning
total = 1350 calores, ~120g protein

I will be having mayonnaise with that aswell, not sure how much as im making this whilst eating

edit:
Pissing rain outside so I didnt get to do my cardio, had about 500 calories mayo

Barbell rows, pull ups, dead lifts. Upright rows, barbell curls. Anything working your back will pull all of the muscles and you’ll straighten up like a soldier at attention. Also, surprisingly, yoga. Look at any chick that’s really into yoga, her posture will be perfect. It will help you tremendously. Just start light and focus on form with the weights.

 

[Rurx7]

Barbell rows, pull ups, dead lifts. Upright rows, barbell curls. Anything working your back will pull all of the muscles and you’ll straighten up like a soldier at attention. Also, surprisingly, yoga. Look at any chick that’s really into yoga, her posture will be perfect. It will help you tremendously. Just start light and focus on form with the weights.

I might need these as I could be a soldier at attention pretty soon lmao

I think I might hit back tmr if I dont take a rest day so ill def put these in. my back days have always been lacking so its gonna be lit having some more substance

 

[toddthelineman]

side profile is fucked tho, imma get one of those posture correcters that are on amazon to try to fix it slowly over time. might be cope tho, may need surgery

I doubt personally that you need either of those, or that it would do anything. If you were put on a chain gang swinging hammers, digging holes, hauling blocks and logs all day, you’d tighten right up. Would be torture at first.

All you need is patience and training. It will all come together. You have the body of convenience. It’s what would happen to anyone, it’s not your fault, and with time and consistency most of all, totally reversible.

 

[Rurx7]

I doubt personally that you need either of those, or that it would do anything. If you were put on a chain gang swinging hammers, digging holes, hauling blocks and logs all day, you’d tighten right up. Would be torture at first.

All you need is patience and training. It will all come together. You have the body of convenience. It’s what would happen to anyone, it’s not your fault, and with time and consistency most of all, totally reversible.

I trust you todd, ill add those workouts into my stack.

 

[Rurx7]

Dinner update, had a spoonfull of mayo. 1 scotch fillet steak, 2 sausages. Calories and protein unknown as my dad made it.

 

[toddthelineman]

I trust you todd, ill add those workouts into my stack.

I’m pumped that you’re listening and not just ghosting. You’re going to get so much out of this. Patience and consistency. Remember that your changes will be invisible to you because you see the mirror everyday. But our eyes can see it. In a few months you’ll be able to compare pictures. You’ll be shocked, I guarantee it

 

[Rurx7]

I’m pumped that you’re listening and not just ghosting. You’re going to get so much out of this. Patience and consistency. Remember that your changes will be invisible to you because you see the mirror everyday. But our eyes can see it. In a few months you’ll be able to compare pictures. You’ll be shocked, I guarantee it

The mirror thing is the truth. I didnt realise how much I changed from Nov 2024 to now until I saw those photos and the difference hit me like a truck - I thought I was overweight now, I didnt realise how bad it was before.

I just booked a physio for next saturday to try to treat some back pain in my upper left back after I do cardio, hopefully I can get him to teach me how to deadlift and squat whilst im there lol

edit: whats the photo protocal? Do we put our pump photos on our pfp or our average photos?

 

[toddthelineman]

The mirror thing is the truth. I didnt realise how much I changed from Nov 2024 to now until I saw those photos and the difference hit me like a truck - I thought I was overweight now, I didnt realise how bad it was before.

I just booked a physio for next saturday to try to treat some back pain in my upper left back after I do cardio, hopefully I can get him to teach me how to deadlift and squat whilst im there lol

edit: whats the photo protocal? Do we put our pump photos on our pfp or our average photos?

I think just post the pictures you think show the best ands let it evolve

 

[ceo]

Tags for relevent people:
@Npcclassicphysique champ @toddthelineman @stevesmi @LevButlerov @Eddie Haskell
If I missed anyone ive been talking, sorry. Im new so I havent learnt everyones name yet.

I got chatgpt to help me format everything, but the answers are my own.

If I missed anything reply and tell me what other info you would like and i'll let you know.

Beginning of log:

Personal Stats

• Weight: 72 kg
• Height: 187 cm
• Age: 18 (turning 19 in October)
• Sex: Male
• Training Experience: 2 years

Goals

• Primary Goal: Lean mass gain
• Target Weight: 80 kg (minimizing fat gain)
• Prep for Kapooka: Train to meet fitness and basic skills requirements for the Australian Army Recruit Training Centre (Kapooka) in early next year (Army Reserve entry)

Cycle History / Plans

• Current Cycle: None
• Future Protocols: Considering GHK-Cu, Melanotan 1, potentially CJC-noDAC

Nutrition

• Estimated Intake: 2,000–3,000 kcal (will track precisely)
• Meal Timing & Breakdown:
• Fasted until ~12 pm
• Snack at lunch (light)
• Main meal at dinner (largest on weekdays)
• Saturdays: large lunch, no dinner
• Dietary Note: Prefers low-bloating foods

Training

• Split: Push / Pull / Legs (+ core)
• Frequency: 3–4 sessions/week
• Duration: ~1–2 hours each
• Intensity: 3 × 6–8 reps (8 = failure)

Cardio

• Type: Incline treadmill
• Duration: 30–60 min/session; 10 min warm-up before leg day
• Frequency: 3 days/week (aim to increase)

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Supplements

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

Medical Notes

• Body Proportions: Long legs, short torso → avoid heavy squat/deadlift per doctor’s advice

---

Log Entry: 2 August 2025

Training (Leg Day at 10am)

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

Nutrition Today (finished as on Saturday I dont have dinner)

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L
  

Relevent photos of me:
November 2024, 90kg:
View attachment 108232

Yesterday (July 2025), 72kg:
View attachment 108233

Both photos are without pump. First photo is after slight cardio.

bros you gotta clean up diet first. pepsi max? protein bars and shakes? whole egg mayo? all of this is fake food. you need real food @Rurx7

 

[2Thick]

Tags for relevent people:
@Npcclassicphysique champ @toddthelineman @stevesmi @LevButlerov @Eddie Haskell
If I missed anyone ive been talking, sorry. Im new so I havent learnt everyones name yet.

I got chatgpt to help me format everything, but the answers are my own.

If I missed anything reply and tell me what other info you would like and i'll let you know.

Beginning of log:

Personal Stats

• Weight: 72 kg
• Height: 187 cm
• Age: 18 (turning 19 in October)
• Sex: Male
• Training Experience: 2 years

Goals

• Primary Goal: Lean mass gain
• Target Weight: 80 kg (minimizing fat gain)
• Prep for Kapooka: Train to meet fitness and basic skills requirements for the Australian Army Recruit Training Centre (Kapooka) in early next year (Army Reserve entry)

Cycle History / Plans

• Current Cycle: None
• Future Protocols: Considering GHK-Cu, Melanotan 1, potentially CJC-noDAC

Nutrition

• Estimated Intake: 2,000–3,000 kcal (will track precisely)
• Meal Timing & Breakdown:
• Fasted until ~12 pm
• Snack at lunch (light)
• Main meal at dinner (largest on weekdays)
• Saturdays: large lunch, no dinner
• Dietary Note: Prefers low-bloating foods

Training

• Split: Push / Pull / Legs (+ core)
• Frequency: 3–4 sessions/week
• Duration: ~1–2 hours each
• Intensity: 3 × 6–8 reps (8 = failure)

Cardio

• Type: Incline treadmill
• Duration: 30–60 min/session; 10 min warm-up before leg day
• Frequency: 3 days/week (aim to increase)

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Supplements

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

Medical Notes

• Body Proportions: Long legs, short torso → avoid heavy squat/deadlift per doctor’s advice

---

Log Entry: 2 August 2025

Training (Leg Day at 10am)

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

Nutrition Today (finished as on Saturday I dont have dinner)

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L
  

Relevent photos of me:
November 2024, 90kg:
View attachment 108232

Yesterday (July 2025), 72kg:
View attachment 108233

Both photos are without pump. First photo is after slight cardio.

you need improvements with diet. @Rurx7 you need to check out the other logs on here. see how your fellow ozzie's are eating. your diet is poor right now which is okay but it won't get you where you want to go

 

[Rurx7]

bros you gotta clean up diet first. pepsi max? protein bars and shakes? whole egg mayo? all of this is fake food. you need real food @Rurx7

you need improvements with diet. @Rurx7 you need to check out the other logs on here. see how your fellow ozzie's are eating. your diet is poor right now which is okay but it won't get you where you want to go

Ill browse the other logs and see how they diet. Mine has mostly been out of convenience because of uni+work whilst still trying to hit protein goals. It could 100% be improved. Is there anything quick, healthy and easy that you guys like to just pick up from woolies and consume whilst out for work/uni/whatever? I was thinking microwave meals because my uni and work allow for easy access to a microwave but ill probably get shit on for that lol


Also, is updating my cover banner on my profile the same thing as changing my profile picture or would that change the grey banner? I wanted to update my profile picture to the one I put above with a pump but I didnt want to spread that across the whole grey margin.

 

[2Thick]

Ill browse the other logs and see how they diet. Mine has mostly been out of convenience because of uni+work whilst still trying to hit protein goals. It could 100% be improved. Is there anything quick, healthy and easy that you guys like to just pick up from woolies and consume whilst out for work/uni/whatever? I was thinking microwave meals because my uni and work allow for easy access to a microwave but ill probably get shit on for that lol


Also, is updating my cover banner on my profile the same thing as changing my profile picture or would that change the grey banner? I wanted to update my profile picture to the one I put above with a pump but I didnt want to spread that across the whole grey margin.

meal prepping is quick and how you do it.

 

[Rurx7]

meal prepping is quick and how you do it.

ive tried this before, most of the time it just ended up tasting shitty because i freestyled it. Ill give it another go lol

For tomorrow, if I just picked up a protein microwave meal before work or if I did that on a day where I didnt manage to mealprep for whatever reason, is this valid? Also another person on this forum was telling me to get protein bars

protein bars and whey protein powder.

Is there a specific protein bar I should get if the grenade one I got at the start of my log is no good?

 

[Ulter]

Tags for relevent people:
@Npcclassicphysique champ @toddthelineman @stevesmi @LevButlerov @Eddie Haskell
If I missed anyone ive been talking, sorry. Im new so I havent learnt everyones name yet.

I got chatgpt to help me format everything, but the answers are my own.

If I missed anything reply and tell me what other info you would like and i'll let you know.

Beginning of log:

Personal Stats

• Weight: 72 kg
• Height: 187 cm
• Age: 18 (turning 19 in October)
• Sex: Male
• Training Experience: 2 years

Goals

• Primary Goal: Lean mass gain
• Target Weight: 80 kg (minimizing fat gain)
• Prep for Kapooka: Train to meet fitness and basic skills requirements for the Australian Army Recruit Training Centre (Kapooka) in early next year (Army Reserve entry)

Cycle History / Plans

• Current Cycle: None
• Future Protocols: Considering GHK-Cu, Melanotan 1, potentially CJC-noDAC

Nutrition

• Estimated Intake: 2,000–3,000 kcal (will track precisely)
• Meal Timing & Breakdown:
• Fasted until ~12 pm
• Snack at lunch (light)
• Main meal at dinner (largest on weekdays)
• Saturdays: large lunch, no dinner
• Dietary Note: Prefers low-bloating foods

Training

• Split: Push / Pull / Legs (+ core)
• Frequency: 3–4 sessions/week
• Duration: ~1–2 hours each
• Intensity: 3 × 6–8 reps (8 = failure)

Cardio

• Type: Incline treadmill
• Duration: 30–60 min/session; 10 min warm-up before leg day
• Frequency: 3 days/week (aim to increase)

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Supplements

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

Medical Notes

• Body Proportions: Long legs, short torso → avoid heavy squat/deadlift per doctor’s advice

---

Log Entry: 2 August 2025

Training (Leg Day at 10am)

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

Nutrition Today (finished as on Saturday I dont have dinner)

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L
  

Relevent photos of me:
November 2024, 90kg:
View attachment 108232

Yesterday (July 2025), 72kg:
View attachment 108233

Both photos are without pump. First photo is after slight cardio.

@Rurx7 you made some nice changes. you are still super young. but you need to dial in everything. check the other logs like someone else suggested. learn from others

 

[ROIDDERS]

Tags for relevent people:
@Npcclassicphysique champ @toddthelineman @stevesmi @LevButlerov @Eddie Haskell
If I missed anyone ive been talking, sorry. Im new so I havent learnt everyones name yet.

I got chatgpt to help me format everything, but the answers are my own.

If I missed anything reply and tell me what other info you would like and i'll let you know.

Beginning of log:

Personal Stats

• Weight: 72 kg
• Height: 187 cm
• Age: 18 (turning 19 in October)
• Sex: Male
• Training Experience: 2 years

Goals

• Primary Goal: Lean mass gain
• Target Weight: 80 kg (minimizing fat gain)
• Prep for Kapooka: Train to meet fitness and basic skills requirements for the Australian Army Recruit Training Centre (Kapooka) in early next year (Army Reserve entry)

Cycle History / Plans

• Current Cycle: None
• Future Protocols: Considering GHK-Cu, Melanotan 1, potentially CJC-noDAC

Nutrition

• Estimated Intake: 2,000–3,000 kcal (will track precisely)
• Meal Timing & Breakdown:
• Fasted until ~12 pm
• Snack at lunch (light)
• Main meal at dinner (largest on weekdays)
• Saturdays: large lunch, no dinner
• Dietary Note: Prefers low-bloating foods

Training

• Split: Push / Pull / Legs (+ core)
• Frequency: 3–4 sessions/week
• Duration: ~1–2 hours each
• Intensity: 3 × 6–8 reps (8 = failure)

Cardio

• Type: Incline treadmill
• Duration: 30–60 min/session; 10 min warm-up before leg day
• Frequency: 3 days/week (aim to increase)

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Supplements

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

Medical Notes

• Body Proportions: Long legs, short torso → avoid heavy squat/deadlift per doctor’s advice

---

Log Entry: 2 August 2025

Training (Leg Day at 10am)

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

Nutrition Today (finished as on Saturday I dont have dinner)

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L
  

Relevent photos of me:
November 2024, 90kg:
View attachment 108232

Yesterday (July 2025), 72kg:
View attachment 108233

Both photos are without pump. First photo is after slight cardio.

@Rurx7 you are starting from base 0. just imagine it that way. your goal is to maximize yourself and be at a 10. look at @Pigsy and see his before/after pics and you can do the same thing

 

[ceo]

Ill browse the other logs and see how they diet. Mine has mostly been out of convenience because of uni+work whilst still trying to hit protein goals. It could 100% be improved. Is there anything quick, healthy and easy that you guys like to just pick up from woolies and consume whilst out for work/uni/whatever? I was thinking microwave meals because my uni and work allow for easy access to a microwave but ill probably get shit on for that lol


Also, is updating my cover banner on my profile the same thing as changing my profile picture or would that change the grey banner? I wanted to update my profile picture to the one I put above with a pump but I didnt want to spread that across the whole grey margin.

bros your profile picture will get updated automatically don't worry

 

[Noah Wixx]

The doctor told me not to and I just never started doing them tbh. I have always had backpain stuff so I just never wanted to risk it. I might give it a try after watching some youtube videos next time I hit back tho.

Have u tried foam rolling or mobility movements or rehab to help with the back ?

 

[toddthelineman]

Ill browse the other logs and see how they diet. Mine has mostly been out of convenience because of uni+work whilst still trying to hit protein goals. It could 100% be improved. Is there anything quick, healthy and easy that you guys like to just pick up from woolies and consume whilst out for work/uni/whatever? I was thinking microwave meals because my uni and work allow for easy access to a microwave but ill probably get shit on for that lol


Also, is updating my cover banner on my profile the same thing as changing my profile picture or would that change the grey banner? I wanted to update my profile picture to the one I put above with a pump but I didnt want to spread that across the whole grey margin.

Meal prepping is what you need to master, it’s going to be the strongest lever to pull in turning around your physique. You’ll see protein powders and bars in my logs, but I have only added those recently as I’m aiming towards very very high protein goals. Never less than 400g and sometimes close to 600g. Without them my regular diet that I’ve eaten for years was over 300g, whole food almost 100%. The super super high protein absolutely was helping me recover from my crazy workload, recreation, lifting, and sport. I’ll be doing that for my upcoming bulk, but seriously the powders are just to meet a number goal, and when I’m able to avoid them I will. I really like eating a lot of eggs, a lot of beef, a lot of seafood. Especially shrimp. Switching to a really high animal protein diet had me glow up big time at like 36 years old. I wish I ate like that since I was a kid.
@ceo is a next level clean eater. You should click his link and check out his log and backstory.

 

[madcap71]

Your diet needs some work bro. Fair enough, you want to fast, however the food you do consume in that instance should be quality, real whole foods. Bars and protein powders should be limited to when you absolutely can't have anything else

 

[Rurx7]

Meal prepping is what you need to master, it’s going to be the strongest lever to pull in turning around your physique. You’ll see protein powders and bars in my logs, but I have only added those recently as I’m aiming towards very very high protein goals. Never less than 400g and sometimes close to 600g. Without them my regular diet that I’ve eaten for years was over 300g, whole food almost 100%. The super super high protein absolutely was helping me recover from my crazy workload, recreation, lifting, and sport. I’ll be doing that for my upcoming bulk, but seriously the powders are just to meet a number goal, and when I’m able to avoid them I will. I really like eating a lot of eggs, a lot of beef, a lot of seafood. Especially shrimp. Switching to a really high animal protein diet had me glow up big time at like 36 years old. I wish I ate like that since I was a kid.
@ceo is a next level clean eater. You should click his link and check out his log and backstory.

Your diet needs some work bro. Fair enough, you want to fast, however the food you do consume in that instance should be quality, real whole foods. Bars and protein powders should be limited to when you absolutely can't have anything else

Ok next step in my journey is gonna be trying to lock in my diet. For today I just had to buy something from woolies as a compromise as I didnt have any meal prep, prepared, but by the end of the week im gonna try and buy all the tupperware and get some meals cooking up.

Have u tried foam rolling or mobility movements or rehab to help with the back ?

No i havent tbh, I never knew where to start so I didnt bother. This saturday im going to the physio for the first time ever and im going to try to get some irl guidance from him.

Sleep habits are important

I agree 100% but its super tough to lock it in for me for some reason. Last night I got in bed at 10, and layed there without tech/distractions until ~3am before I fell asleep. Imma look into melatonin as this has been something ive struggled with my entire life. I cant go to gp about it unfortunately to get a prescription for something stronger as it could get my application for the reserves pulled (According to gpt)

 

[stevesmi]

Ok next step in my journey is gonna be trying to lock in my diet. For today I just had to buy something from woolies as a compromise as I didnt have any meal prep, prepared, but by the end of the week im gonna try and buy all the tupperware and get some meals cooking up.


No i havent tbh, I never knew where to start so I didnt bother. This saturday im going to the physio for the first time ever and im going to try to get some irl guidance from him.


I agree 100% but its super tough to lock it in for me for some reason. Last night I got in bed at 10, and layed there without tech/distractions until ~3am before I fell asleep. Imma look into melatonin as this has been something ive struggled with my entire life. I cant go to gp about it unfortunately to get a prescription for something stronger as it could get my application for the reserves pulled (According to gpt)

well its something you need to fix now. bad sleeping habits will carry with you in the future. there are a lot of things people do wrong. one piece of advice i can give you is put on blue blocker glasses at around 8pm. and get rid of all electronics in your room or lights

 

[toddthelineman]

The doctor told me not to and I just never started doing them tbh. I have always had backpain stuff so I just never wanted to risk it. I might give it a try after watching some youtube videos next time I hit back tho.

I feel like your doctor told you that as a sort of catch-all advice. You could figure, he doesn’t have personal intimate knowledge of who you really are or what you are capable of. Doctors are taught to think in terms of *what most patients will adhere to*. Add to that, your doctor may or may not (probably not) be someone who has successfully healed their own injuries are back problems with physical therapy. Imagine if you had access to the doctors that pro athletes work with. If you are being treated in that context he would have given you very different advise. But he is maybe thinking, “I only see powerlifters when they are hurt, from squats and deadlifts”. And that could be valid. If you have no desire to be strong or correct the weak core that is currently setting the shape of your body, you could safely follow his advise and avoid any chance of injury from those movements.

Of course I was told I couldn’t do ANYTHING that I do, and I was told that twenty years ago. In my mind, I’m like “no, YOU can’t do it. I can and I will.” I’ve worked through a lot of pain. You get smarter and smarter about it. Don’t just listen to people like that doctor blindly. Dissect what they are saying and why. See for yourself. Look for proof. You are smarter than them, because you have the access to all of your information, and you log it so that you and others can check it and recreate it, or adjust it.

 

[Noah Wixx]

@Rurx7 try and get after it as soon as you can, if its one thing my coach has taught me is accountability and domt ever do any kind procrastination it will be your down fall, dont put it off dont wait get it done now, sounds strange being almost 37 and having someone point out all your flaws, it is needed to the betterment of yourself, i was doing many things wrong until my coach came along and flipped my whole mindset, we can offer you the same you just got to be open and take our advice brother trust it will help make u better and reach your goals.

 

[toddthelineman]

Ok next step in my journey is gonna be trying to lock in my diet. For today I just had to buy something from woolies as a compromise as I didnt have any meal prep, prepared, but by the end of the week im gonna try and buy all the tupperware and get some meals cooking up.


No i havent tbh, I never knew where to start so I didnt bother. This saturday im going to the physio for the first time ever and im going to try to get some irl guidance from him.


I agree 100% but its super tough to lock it in for me for some reason. Last night I got in bed at 10, and layed there without tech/distractions until ~3am before I fell asleep. Imma look into melatonin as this has been something ive struggled with my entire life. I cant go to gp about it unfortunately to get a prescription for something stronger as it could get my application for the reserves pulled (According to gpt)

I like melatonin. It doesn’t take much. Believe it or not, I really think different brands have different qualities and some work better than others for whatever reason. One might make me go to sleep right away and then wake right back up, and another might work just like I want even though they are the same dose. Make sure you are stopping caffeine early in the day. Evening workouts might be less than ideal.

 

[Rurx7]

I like melatonin. It doesn’t take much. Believe it or not, I really think different brands have different qualities and some work better than others for whatever reason. One might make me go to sleep right away and then wake right back up, and another might work just like I want even though they are the same dose. Make sure you are stopping caffeine early in the day. Evening workouts might be less than ideal.

well its something you need to fix now. bad sleeping habits will carry with you in the future. there are a lot of things people do wrong. one piece of advice i can give you is put on blue blocker glasses at around 8pm. and get rid of all electronics in your room or lights

Im tryna lock these in, sleep and diet are my #1 priority atm. Sleep will take a while as its been fucked my whole life but imma def try to utilise pharma to lock it in.

@Rurx7 try and get after it as soon as you can, if its one thing my coach has taught me is accountability and domt ever do any kind procrastination it will be your down fall, dont put it off dont wait get it done now, sounds strange being almost 37 and having someone point out all your flaws, it is needed to the betterment of yourself, i was doing many things wrong until my coach came along and flipped my whole mindset, we can offer you the same you just got to be open and take our advice brother trust it will help make u better and reach your goals.

Nah bro I appreciate the advice, I have a Father whos in my life (ie my parents arent divorced, living together yada yada), but ive never had a father figure, both parents are emotionally distant. so this is kinda first time ive gotten advice from people.

I feel like your doctor told you that as a sort of catch-all advice. You could figure, he doesn’t have personal intimate knowledge of who you really are or what you are capable of. Doctors are taught to think in terms of *what most patients will adhere to*. Add to that, your doctor may or may not (probably not) be someone who has successfully healed their own injuries are back problems with physical therapy. Imagine if you had access to the doctors that pro athletes work with. If you are being treated in that context he would have given you very different advise. But he is maybe thinking, “I only see powerlifters when they are hurt, from squats and deadlifts”. And that could be valid. If you have no desire to be strong or correct the weak core that is currently setting the shape of your body, you could safely follow his advise and avoid any chance of injury from those movements.

Of course I was told I couldn’t do ANYTHING that I do, and I was told that twenty years ago. In my mind, I’m like “no, YOU can’t do it. I can and I will.” I’ve worked through a lot of pain. You get smarter and smarter about it. Don’t just listen to people like that doctor blindly. Dissect what they are saying and why. See for yourself. Look for proof. You are smarter than them, because you have the access to all of your information, and you log it so that you and others can check it and recreate it, or adjust it.

Yeah thinking back, the doctor was a 50 year old south asian woman who was overweight ofc I shouldnt have listened to her, I was too naive to trust every doctor lol. Imma give it a go, try to do it safely. Imma start off with half-reps cause my flexability is fucked, and then move up to full reps over time to make sure I dont push anything too quickly.

 

[LevButlerov]

Yeah thinking back, the doctor was a 50 year old south asian woman who was overweight ofc I shouldnt have listened to her, I was too naive to trust every doctor lol. Imma give it a go, try to do it safely. Imma start off with half-reps cause my flexability is fucked, and then move up to full reps over time to make sure I dont push anything too quickly.

Don't listen to fat doctors!

 

[toddthelineman]

Don't listen to fat doctors!

Mobility is important, but you can explore any rep range you want! I really like partial reps that only focus on the most difficult part of the rep. Not sure what you call that, but at the bottom of the squat, you are resting, and at very top, too easy. Also I’ve read that injuries happen more at the top and bottom. When you focus on the hard part, you can use way less weight, but get more out of each rep, while simultaneously reducing your chance of injury. You could do this with just dumbbells or bands to start

 

[Rurx7]

Lunch:
MyMuscleChef meal ~ 700 calories, 65g protein
Musashi protein shake ~ 180 calories, 30g protein
Musashi protein wafer ~ 200 calories, 10g protein
2 Bannana's ~ 200 caloires
125g blueberries ~ 70 calories

I have to eat this type of protein food at work until I get a chance to food prep! this is a pragmatic approach for now I know its not perfect!!!

 

[LevButlerov]

Lunch:
MyMuscleChef meal ~ 700 calories, 65g protein
Musashi protein shake ~ 180 calories, 30g protein
Musashi protein wafer ~ 200 calories, 10g protein
2 Bannana's ~ 200 caloires
125g blueberries ~ 70 calories

I have to eat this type of protein food at work until I get a chance to food prep! this is a pragmatic approach for now I know its not perfect!!!

The shake, you are doing it no milk? Add milk to your protein shake, not water.
Bananas add a protein bar when you eat them.
The same with blueberries. IF you can't get real food, you can temporary substitute heavier foods. @Rurx7
Do you have a burger place close to you? I hear in AU it's called Maccas. or another similar joint.

 

[Rurx7]

The shake, you are doing it no milk? Add milk to your protein shake, not water.
Bananas add a protein bar when you eat them.
The same with blueberries. IF you can't get real food, you can temporary substitute heavier foods. @Rurx7
Do you have a burger place close to you? I hear in AU it's called Maccas. or another similar joint.

The shake is just a premade protein shake from woolies. https://musashi.com/collections/pro...aBIHOaUvN3GgeSo6w6FPFEp1tODrR_UnRyDD8kcrkCD8s

everything was eaten in one sitting on my lunch break, so I had the protein bar and then both banana's

I have a kfc close by to me at work but id rather not have it. I used to work there so I have first hand experience to how disgusting it is - And I get bad acne when I eat oily food. Hence my preference at the start of the log for non-bloating foods

also what do we see as "real food". I thought things like blueberries etc were good - diversifies the diet to help the health markers and a good source of fibre for low calories?????? I could be wrong lol idk im just clarifying

 

[LevButlerov]

The shake is just a premade protein shake from woolies. https://musashi.com/collections/pro...aBIHOaUvN3GgeSo6w6FPFEp1tODrR_UnRyDD8kcrkCD8s

everything was eaten in one sitting on my lunch break, so I had the protein bar and then both banana's

I get it it's premixed, have 3 of them in that case.

I have a kfc close by to me at work but id rather not have it. I used to work there so I have first hand experience to how disgusting it is - And I get bad acne when I eat oily food. Hence my preference at the start of the log for non-bloating foods

The burgers are better, because you can order them no sauce, and remove the buns, just eat the beef patties. When you're in a rush, 2 beef patties and a protein shake and you're GTG. @Rurx7

also what do we see as "real food". I thought things like blueberries etc were good - diversifies the diet to help the health markers and a good source of fibre for low calories?????? I could be wrong lol idk im just clarifying

Real food is important, but if you can't get it or meal prep, do the next best thing temporarily to get your macros.

 

[Rurx7]

I get it it's premixed, have 3 of them in that case.

3 of the shakes, so 90g protein?
Is this a standalone meal or would I consume that + the 2 zinger fillets

ie, whats my protein amount per lunch I should be aiming for??

 

[LevButlerov]

3 of the shakes, so 90g protein?
Is this a standalone meal or would I consume that + the 2 zinger fillets

3 shakes would be stand alone but drink them 30 min apart.

ie, whats my protein amount per lunch I should be aiming for??

at your size you need more carbs and protein not just protein, 300 protein 400 carbs, can you get that? @Rurx7

 

[Rurx7]

3 shakes would be stand alone but drink them 30 min apart.

at your size you need more carbs and protein not just protein, 300 protein 400 carbs, can you get that? @Rurx7

300g of protein at lunch bro nahh I cant get that Im trying to do a small bulk, not blow up to 90kg again

 

[LevButlerov]

300g of protein at lunch bro nahh I cant get that Im trying to do a small bulk, not blow up to 90kg again

You need to train more and grow more. If you want your HGH levels to go up you need to eat. how many hours you in the gym? @Rurx7

 

[Rurx7]

You need to train more and grow more. If you want your HGH levels to go up you need to eat. how many hours you in the gym? @Rurx7

I usually spend around 2 hours a session ( of weights, not including cardio). In the more detailed push day layout I posted yesterday I did those sets with around a 4 minute break in between

 

[2Thick]

ive tried this before, most of the time it just ended up tasting shitty because i freestyled it. Ill give it another go lol

For tomorrow, if I just picked up a protein microwave meal before work or if I did that on a day where I didnt manage to mealprep for whatever reason, is this valid? Also another person on this forum was telling me to get protein bars

Is there a specific protein bar I should get if the grenade one I got at the start of my log is no good?

no its not valid lol. you need to food prep as much as you can.

 

[Rurx7]

Back day:

Pull-ups:

3 (failure)

3 (failure)



Deadlift:

20 minutes of learning and warmup

65kg for 8 (warmup)

65 for 11 (failure)

75kg for 6 (failure)



Machine assisted barbell rows:

40kg for 9 (failure)

50kg for 8 (failure)

55kg for 7 (failure)



Barbell curls:

20kg for 10 (failure)

25kg for 8 (failure)

30kg for 6 (failure)



Shoulder shrugs:

27.5kg for 12 (failure)

32.5kg for 6 (failure)

Dinner:
500g beef mince ~ 400 calories, 70g protein
5 eggs ~ 300 caloreis, 30g protein
Thai fried rice (generic resturant type remains from parents dinner) ~ 300 calories, protein unknown
olive oil ~ 300 calories
Taco seasoning ~ 140 calories

total protein today ~ 240
total calories today ~ 2700

Imma try and push it up higher tomorrow.

@toddthelineman Bro deadlifts are so fucking good wtf. I had the craziest pump ive ever had. U cant really see it in the pic cause that was 10 minutes after the end of my workout (cause I got stuck in a conversation) but I had veins in places I didnt even know existed lol. first time ive ever left the gym wishing I could stay.

Imma try and hit shoulders more to counter narrow clavicles

 

[Rurx7]

no its not valid lol. you need to food prep as much as you can.

for now it has to do, I cant start food prepping till bout sunday

 

[BodyMonster34]

I eat tons of red meat, my problem is that for like 8 months I have been doing a crash diet cause of insecurity shit from being fat. im locking in tho now...

bro red meat won't make you fat lol.

 

[Rurx7]

bro red meat won't make you fat lol.

no i mean I was fat. look at my before picture at the very start of the log. I did a crash diet down to 70kg cause of mental health issues n shiet which is why I got fucked over. Im tryna eat more red meat now tho.

 

[BodyMonster34]

no i mean I was fat. look at my before picture at the very start of the log. I did a crash diet down to 70kg cause of mental health issues n shiet which is why I got fucked over. Im tryna eat more red meat now tho.

bro i know. but what i saying is red meat not gonna make you fat. look at me. one of sons your age and he eating red meat since he was a baby and he 6'6'' and 240lbs with 7% body fat

 

[Rurx7]

bro i know. but what i saying is red meat not gonna make you fat. look at me. one of sons your age and he eating red meat since he was a baby and he 6'6'' and 240lbs with 7% body fat

i know bro im tryna eat more of it

how much ideally should I bet eating? I had 500g of beef mince and a bit in a woolies meal.

 

[BodyMonster34]

i know bro im tryna eat more of it

how much ideally should I bet eating? I had 500g of beef mince and a bit in a woolies meal.

bro there is a saying in texas " red meat on every meal keep the doctor away "

 

[Rurx7]

ill try bro

 

[toddthelineman]

i know bro im tryna eat more of it

how much ideally should I bet eating? I had 500g of beef mince and a bit in a woolies meal.

IMO, at your age, with your goal of reaching peak masculinity while you’re still growing, no limit. If you can eat three pounds, do it! Get your veggies and rice or potatoes too, if you want, but fill up on red meat first, often. For health though, what you eat with it matters. I hear most food in Australia is healthier than the US, so maybe that’s good, but restaurant fried rice here would trigger inflammation in me right away, big problem. I can’t do it. It’s the inflammation from shit food AT THE SAME TIME as a ton of saturated fat that will get you. Not so much the saturated fat by itself in an otherwise very healthy environment. This is my opinion, shared by some professionals.

 

[Rurx7]

IMO, at your age, with your goal of reaching peak masculinity while you’re still growing, no limit. If you can eat three pounds, do it! Get your veggies and rice or potatoes too, if you want, but fill up on red meat first, often. For health though, what you eat with it matters. I hear most food in Australia is healthier than the US, so maybe that’s good, but restaurant fried rice here would trigger inflammation in me right away, big problem. I can’t do it. It’s the inflammation from shit food AT THE SAME TIME as a ton of saturated fat that will get you. Not so much the saturated fat by itself in an otherwise very healthy environment. This is my opinion, shared by some professionals.

i had no brown rice so i just sent it with the rice that I had lol. if I get too bloated I might do a detox fast to clear out my system ~ 3 days no food or maybe less. Ill spam cardio tomorrow and see if that fixes it

 

[Rurx7]

@toddthelineman also bro 3 pounds is 1.4kg bro im gonna get heart disease if I average that much red meat intake

 

[toddthelineman]

@toddthelineman also bro 3 pounds is 1.4kg bro im gonna get heart disease if I average that much red meat intake

You won’t. It’s the inflammation from the other stuff that causes the plaque. Check out Ben bikman’s podcast. PhD research scientist. Highly published. There are other factors involved, but the idea that saturated fat and heart disease are linked 1:1 is antiquated and false

 

[RoySimpson]

Tags for relevent people:
@Npcclassicphysique champ @toddthelineman @stevesmi @LevButlerov @Eddie Haskell
If I missed anyone ive been talking, sorry. Im new so I havent learnt everyones name yet.

I got chatgpt to help me format everything, but the answers are my own.

If I missed anything reply and tell me what other info you would like and i'll let you know.

Beginning of log:

Personal Stats

• Weight: 72 kg
• Height: 187 cm
• Age: 18 (turning 19 in October)
• Sex: Male
• Training Experience: 2 years

Goals

• Primary Goal: Lean mass gain
• Target Weight: 80 kg (minimizing fat gain)
• Prep for Kapooka: Train to meet fitness and basic skills requirements for the Australian Army Recruit Training Centre (Kapooka) in early next year (Army Reserve entry)

Cycle History / Plans

• Current Cycle: None
• Future Protocols: Considering GHK-Cu, Melanotan 1, potentially CJC-noDAC

Nutrition

• Estimated Intake: 2,000–3,000 kcal (will track precisely)
• Meal Timing & Breakdown:
• Fasted until ~12 pm
• Snack at lunch (light)
• Main meal at dinner (largest on weekdays)
• Saturdays: large lunch, no dinner
• Dietary Note: Prefers low-bloating foods

Training

• Split: Push / Pull / Legs (+ core)
• Frequency: 3–4 sessions/week
• Duration: ~1–2 hours each
• Intensity: 3 × 6–8 reps (8 = failure)

Cardio

• Type: Incline treadmill
• Duration: 30–60 min/session; 10 min warm-up before leg day
• Frequency: 3 days/week (aim to increase)

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Supplements

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

Medical Notes

• Body Proportions: Long legs, short torso → avoid heavy squat/deadlift per doctor’s advice

---

Log Entry: 2 August 2025

Training (Leg Day at 10am)

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

Nutrition Today (finished as on Saturday I dont have dinner)

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L
  

Relevent photos of me:
November 2024, 90kg:
View attachment 108232

Yesterday (July 2025), 72kg:
View attachment 108233

Both photos are without pump. First photo is after slight cardio.

@Rurx7 looking forward to following your journey bro!

 

[2Thick]

for now it has to do, I cant start food prepping till bout sunday

you should food prep 2x a week. that is about right

 

[Tiger Salman Khan]

for now it has to do, I cant start food prepping till bout sunday

@Rurx7 Good work so far man.........

 

[Rurx7]

you should food prep 2x a week. that is about right

The plan I have drafted in my head is to food prep 5 lunches a week each Sunday , and then dinner would be freestyled each night to maintain variety. Weekends wouldn’t need food prep as I’m home and available to cook

 

[LevButlerov]

I usually spend around 2 hours a session ( of weights, not including cardio). In the more detailed push day layout I posted yesterday I did those sets with around a 4 minute break in between

2 hours?

Back day:

Pull-ups:

3 (failure)

3 (failure)



Deadlift:

20 minutes of learning and warmup

65kg for 8 (warmup)

65 for 11 (failure)

75kg for 6 (failure)



Machine assisted barbell rows:

40kg for 9 (failure)

50kg for 8 (failure)

55kg for 7 (failure)



Barbell curls:

20kg for 10 (failure)

25kg for 8 (failure)

30kg for 6 (failure)



Shoulder shrugs:

27.5kg for 12 (failure)

32.5kg for 6 (failure)

Dinner:
500g beef mince ~ 400 calories, 70g protein
5 eggs ~ 300 caloreis, 30g protein
Thai fried rice (generic resturant type remains from parents dinner) ~ 300 calories, protein unknown
olive oil ~ 300 calories
Taco seasoning ~ 140 calories

total protein today ~ 240
total calories today ~ 2700

Imma try and push it up higher tomorrow.

@toddthelineman Bro deadlifts are so fucking good wtf. I had the craziest pump ive ever had. U cant really see it in the pic cause that was 10 minutes after the end of my workout (cause I got stuck in a conversation) but I had veins in places I didnt even know existed lol. first time ive ever left the gym wishing I could stay.

Imma try and hit shoulders more to counter narrow clavicles

Protein too low for your training, get it to 300, and carbs I dont see any carb numbers? and I only see your dinner other meals?

@toddthelineman also bro 3 pounds is 1.4kg bro im gonna get heart disease if I average that much red meat intake

This is false, you will NOT get heart disease from red meat. @Rurx7

You won’t. It’s the inflammation from the other stuff that causes the plaque. Check out Ben bikman’s podcast. PhD research scientist. Highly published. There are other factors involved, but the idea that saturated fat and heart disease are linked 1:1 is antiquated and false

Fact! @toddthelineman putting out the real deal.

 

[Rurx7]

Food today:
prelunch meal:
3 zinger fillet ~ 60g protein, 20g carbs, 640 calories
Musashi protein shake ~ 30g protein, 4g carbs, 180 calories

Lunch:
Crumbed chicken and potatos ~ 40g protein, 50g carbs, 500 calories
Protein bar ~ 45g protein, 3g carbs, 300 calories

TOTAL SO FAR:
Protein: 175g
Carbs: 77g
Calories: 1620

Ok so I need to get more carbs in. Any suggestions for good carb sources? Im thinking I can get the 130g of protein from dinner today.

 

[Rurx7]

Food today:
prelunch meal:
3 zinger fillet ~ 60g protein, 20g carbs, 640 calories
Musashi protein shake ~ 30g protein, 4g carbs, 180 calories

Lunch:
Crumbed chicken and potatos ~ 40g protein, 50g carbs, 500 calories
Protein bar ~ 45g protein, 3g carbs, 300 calories

TOTAL SO FAR:
Protein: 175g
Carbs: 77g
Calories: 1620

Ok so I need to get more carbs in. Any suggestions for good carb sources? Im thinking I can get the 130g of protein from dinner today.

Dinner:
8 potatos ~ 24g protein, 215g carbs, 1000 calories
500g lamb ~ 80g protein, <10g carbs, 1200 calories
Japanese Mayo ~ 300 calories

total:

Protein (g)	Carbs (g)	Calories
Pre-lunch	90	24	820
Lunch	85	53	800
Dinner	104	~225¹	2,500
Grand Total	279	~302	4,120

Ok I gotta push it up lol, I might get one of my gyms protein shakes. @LevButlerov how many carbs roughly am I aiming for??

edit: graph is fucked mb, calories is referring to the last column, carbs second last, protein 3rd last.

 

[2Thick]

The plan I have drafted in my head is to food prep 5 lunches a week each Sunday , and then dinner would be freestyled each night to maintain variety. Weekends wouldn’t need food prep as I’m home and available to cook

if your mommy still cooks for you then ask her to cook you some healthier stuff.

 

[Rurx7]

if your mommy still cooks for you then ask her to cook you some healthier stuff.

shes old and u know how old people are. I tell her I want to get healthier and she acts like Ive just assulted her. When I was fat I was disgusting and didnt care about myself and was wasting the life she gave me. Now that im skinny im anorexic and killing myself and yada yada yada.

tldr my parents suck - if they ever find out about the ghkcu and cjc stack im gonna run soon they would flip out so hard

 

[2Thick]

shes old and u know how old people are. I tell her I want to get healthier and she acts like Ive just assulted her. When I was fat I was disgusting and didnt care about myself and was wasting the life she gave me. Now that im skinny im anorexic and killing myself and yada yada yada.

tldr my parents suck - if they ever find out about the ghkcu and cjc stack im gonna run soon they would flip out so hard

how is she old if you are only 18? also are you paying her rent? be grateful for your parents cmon

 

[Rurx7]

how is she old if you are only 18? also are you paying her rent? be grateful for your parents cmon

she is 58. Im not paying her rent. idk man its hard to be grateful cause all of my issues stem back to a shitty development. every mental and physical issue lol* If I had been fed a good diet I could have been tall, had optimised hormones. I could have had better bone development so id have more bonemass and musclemass. im perma-stuck subhuman.

 

[2Thick]

she is 58. Im not paying her rent. idk man its hard to be grateful cause all of my issues stem back to a shitty development. every mental and physical issue lol* If I had been fed a good diet I could have been tall, had optimised hormones. I could have had better bone development so id have more bonemass and musclemass. im perma-stuck subhuman.

in my culture you take care of the parents, not vice versa.

 

[toddthelineman]

Food today:
prelunch meal:
3 zinger fillet ~ 60g protein, 20g carbs, 640 calories
Musashi protein shake ~ 30g protein, 4g carbs, 180 calories

Lunch:
Crumbed chicken and potatos ~ 40g protein, 50g carbs, 500 calories
Protein bar ~ 45g protein, 3g carbs, 300 calories

TOTAL SO FAR:
Protein: 175g
Carbs: 77g
Calories: 1620

Ok so I need to get more carbs in. Any suggestions for good carb sources? Im thinking I can get the 130g of protein from dinner today.

shes old and u know how old people are. I tell her I want to get healthier and she acts like Ive just assulted her. When I was fat I was disgusting and didnt care about myself and was wasting the life she gave me. Now that im skinny im anorexic and killing myself and yada yada yada.

tldr my parents suck - if they ever find out about the ghkcu and cjc stack im gonna run soon they would flip out so hard

Start cooking for them. And don’t worry about those peptides, you’re on a roll. You keep it up and you won’t want them. I’m telling you you’re not going to like ghk. It’s for skin and hair mostly for middle aged ladies. It hurts like a bastard, literally leaves bruises. One of the worst peptide experiences.

Now it’s said that you can simulate a strong hgh dose with cjc w/dac AND mk677. That’s the stack for you imo. Or just mk677 and you can do that right away. I’m taking that now, I’m sleeping as good as when I was a kid. I’m really liking it. You just have to dial in your diet first. I take it at night and no longer am outrageously hungry from it. But my muscles look really full from taking it, and I’m not even lifting rn. Look into it

 

[Rurx7]

in my culture you take care of the parents, not vice versa.

yeah it could just be a cultural difference. where im from parents are seen as negligent if fail to develop their child to their max potential, so thats probably influenced my view.

Start cooking for them. And don’t worry about those peptides, you’re on a roll. You keep it up and you won’t want them. I’m telling you you’re not going to like ghk. It’s for skin and hair mostly for middle aged ladies. It hurts like a bastard, literally leaves bruises. One of the worst peptide experiences.

Now it’s said that you can simulate a strong hgh dose with cjc w/dac AND mk677. That’s the stack for you imo. Or just mk677 and you can do that right away. I’m taking that now, I’m sleeping as good as when I was a kid. I’m really liking it. You just have to dial in your diet first. I take it at night and no longer am outrageously hungry from it. But my muscles look really full from taking it, and I’m not even lifting rn. Look into it

I still wanna try ghkcu for myself. it has no long term side effects and not everyone gets bad reactions from it. if it can help my acne scarring then im def gonna give it a try.
Ive heard that cjc no dac is safer so i would rather just go with that. I dont want to try multiple hg peptides at once, as I want to see which ones actually work, and which ones give me bad reactions. if I go with ipamorelin, mk, cjc etc all at once then i dont know which ones were effective and which ones cause me issues yknow.

 

[ballin2504]

Tags for relevent people:
@Npcclassicphysique champ @toddthelineman @stevesmi @LevButlerov @Eddie Haskell
If I missed anyone ive been talking, sorry. Im new so I havent learnt everyones name yet.

I got chatgpt to help me format everything, but the answers are my own.

If I missed anything reply and tell me what other info you would like and i'll let you know.

Beginning of log:

Personal Stats

• Weight: 72 kg
• Height: 187 cm
• Age: 18 (turning 19 in October)
• Sex: Male
• Training Experience: 2 years

Goals

• Primary Goal: Lean mass gain
• Target Weight: 80 kg (minimizing fat gain)
• Prep for Kapooka: Train to meet fitness and basic skills requirements for the Australian Army Recruit Training Centre (Kapooka) in early next year (Army Reserve entry)

Cycle History / Plans

• Current Cycle: None
• Future Protocols: Considering GHK-Cu, Melanotan 1, potentially CJC-noDAC

Nutrition

• Estimated Intake: 2,000–3,000 kcal (will track precisely)
• Meal Timing & Breakdown:
• Fasted until ~12 pm
• Snack at lunch (light)
• Main meal at dinner (largest on weekdays)
• Saturdays: large lunch, no dinner
• Dietary Note: Prefers low-bloating foods

Training

• Split: Push / Pull / Legs (+ core)
• Frequency: 3–4 sessions/week
• Duration: ~1–2 hours each
• Intensity: 3 × 6–8 reps (8 = failure)

Cardio

• Type: Incline treadmill
• Duration: 30–60 min/session; 10 min warm-up before leg day
• Frequency: 3 days/week (aim to increase)

Sleep & Recovery

• Sleep Duration: ~6 hrs/night
• Quality: Poor
• Recovery Practices: None (planning to add stretching, foam-rolling, mobility)

Supplements

• Fish Oil: 2,000 mg/day
• Blackmores Probiotics+Daily Health: 1 capsule/day
• Zinc: 50 mg/day
• Ashwagandha: 3 g/day

Medical Notes

• Body Proportions: Long legs, short torso → avoid heavy squat/deadlift per doctor’s advice

---

Log Entry: 2 August 2025

Training (Leg Day at 10am)

• 5 min jog (warm-up)
• Light leg stretching
• Leg Extensions: 1 warm-up set → 3 × failure @ 102 kg (8 → 5 reps)
• Hamstring Curls: 1 warm-up set → 3 × failure (weight ~leg extensions)
• Seated Calf Raises: 2 warm-up sets → 3 × 60 kg
• Core: Skipped (sister asked me to care for niece)

Nutrition Today (finished as on Saturday I dont have dinner)

• Rotisserie Chicken whole (Coles): 140–160 g protein
• Whole Egg Mayonnaise (S&W): 3–4 spoonfuls
• Grenade High-Protein Bar: 20 g protein
• YoPRO Protein Cup: 20 g protein
• Musashi Protein Shake: 30 g protein
• Pepsi Max: ~2 L
  
  

Relevent photos of me:
November 2024, 90kg:
View attachment 108232

Yesterday (July 2025), 72kg:
View attachment 108233

Both photos are without pump. First photo is after slight cardio.

@Rurx7 nice start to the log and great job losing that weight. You should do well on this man.

 

[Rurx7]

@Rurx7 nice start to the log and great job losing that weight. You should do well on this man.

thank u brother

 

[toddthelineman]

yeah it could just be a cultural difference. where im from parents are seen as negligent if fail to develop their child to their max potential, so thats probably influenced my view.


I still wanna try ghkcu for myself. it has no long term side effects and not everyone gets bad reactions from it. if it can help my acne scarring then im def gonna give it a try.
Ive heard that cjc no dac is safer so i would rather just go with that. I dont want to try multiple hg peptides at once, as I want to see which ones actually work, and which ones give me bad reactions. if I go with ipamorelin, mk, cjc etc all at once then i dont know which ones were effective and which ones cause me issues yknow.

Right on man. You’ll enjoy experimenting and learning for yourself. Something that might interest you that I, and many others have experienced… when I was a carnivore, my skin was amazing. I reverse aged very noticeably and I had a huge mole that had been there for years, just dry up and flake off. All that’s left is a light oval birth mark the side of a quarter. But it had been raised and hairy. I don’t scar badly, so I can’t say if there was an effect on that, either from being carnivore or ghk-cu, which I did take for a long time. And I don’t think I got much from it. Injectable glutathione is also good for skin, and GH for sure. And eating collagen. Bone broth and such.

 

[toddthelineman]

I’m curious about your thinking behind melanotan 1 vs 2. I used melanotan 2. I don’t like the shade of skin I get from it. It’s a kind of ruddy brown, my natural tan is gold and it looks good. People say it gives you boners, that didn’t happen to me, and I get pretty frequent boners for an old guy I guess. A little Cialis and it’s like I’m a kid. Annoying NRBs, I almost can’t take the stuff.

It took some trial and error, but I found out that my MT2 was causing me really serious lower back pain. So bad I even went to the doctor. It went away about a week after I stopped, and when I tried again it happened again. I’ve had it from other peptides too and I’ve seen it happen to someone I turned on to peptides, and the same product didn’t do it to me. You can definitely have an inflammatory response and it can be difficult to figure out. No matter your research, no matter how you slice it, you are injecting yourself with questionable foreign substances.

Have you looked into cerebrolysin or cortexin? I mentioned them before.

 

[toddthelineman]

I’m curious about your thinking behind melanotan 1 vs 2. I used melanotan 2. I don’t like the shade of skin I get from it. It’s a kind of ruddy brown, my natural tan is gold and it looks good. People say it gives you boners, that didn’t happen to me, and I get pretty frequent boners for an old guy I guess. A little Cialis and it’s like I’m a kid. Annoying NRBs, I almost can’t take the stuff.

It took some trial and error, but I found out that my MT2 was causing me really serious lower back pain. So bad I even went to the doctor. It went away about a week after I stopped, and when I tried again it happened again. I’ve had it from other peptides too and I’ve seen it happen to someone I turned on to peptides, and the same product didn’t do it to me. You can definitely have an inflammatory response and it can be difficult to figure out. No matter your research, no matter how you slice it, you are injecting yourself with questionable foreign substances.

Have you looked into cerebrolysin or cortexin? I mentioned them before.

Oh yeah! Have you figured out what the Australia version of privatemdlabs.com is? It would be so cool to see where everything is at like your test and e2, because you are doing a lot now. Big lifting, eating, better sleep. You could get the data you need that everyone wishes they did. And you are going to use gh peptides, so you really would like to see if you get elevated igf1 or not. Then you’ll know what’s really working no guessing.

 

[Rurx7]

Right on man. You’ll enjoy experimenting and learning for yourself. Something that might interest you that I, and many others have experienced… when I was a carnivore, my skin was amazing. I reverse aged very noticeably and I had a huge mole that had been there for years, just dry up and flake off. All that’s left is a light oval birth mark the side of a quarter. But it had been raised and hairy. I don’t scar badly, so I can’t say if there was an effect on that, either from being carnivore or ghk-cu, which I did take for a long time. And I don’t think I got much from it. Injectable glutathione is also good for skin, and GH for sure. And eating collagen. Bone broth and such.

I might experiment with that later on but I guess I want to try the more proven methods work before my growth plates close

I’m curious about your thinking behind melanotan 1 vs 2. I used melanotan 2. I don’t like the shade of skin I get from it. It’s a kind of ruddy brown, my natural tan is gold and it looks good. People say it gives you boners, that didn’t happen to me, and I get pretty frequent boners for an old guy I guess. A little Cialis and it’s like I’m a kid. Annoying NRBs, I almost can’t take the stuff.

It took some trial and error, but I found out that my MT2 was causing me really serious lower back pain. So bad I even went to the doctor. It went away about a week after I stopped, and when I tried again it happened again. I’ve had it from other peptides too and I’ve seen it happen to someone I turned on to peptides, and the same product didn’t do it to me. You can definitely have an inflammatory response and it can be difficult to figure out. No matter your research, no matter how you slice it, you are injecting yourself with questionable foreign substances.

Have you looked into cerebrolysin or cortexin? I mentioned them before.

im going with MT1 because it doesnt have the mental effect. MT2 is non-selective so it impacts everything, whilst MT1 only impacts skin. I have really pale skin like u can see from my photos so im just gonna see if it makes it any better.

I havent researched cerebrolysin or cortexin yet, ill put it on the research list lol

Oh yeah! Have you figured out what the Australia version of privatemdlabs.com is? It would be so cool to see where everything is at like your test and e2, because you are doing a lot now. Big lifting, eating, better sleep. You could get the data you need that everyone wishes they did. And you are going to use gh peptides, so you really would like to see if you get elevated igf1 or not. Then you’ll know what’s really working no guessing.

yep i got in contact with a aussie and he put me on to our version of it. im def gonna get my bloodwork done soon and ill share it on this log! Im planning to do 2 month cycle of each hgh peptide getting bloodwork after to ballpark which ones worked for me and then trying a different one after a month off cycle to see which ones worked for me.

 

[toddthelineman]

I might experiment with that later on but I guess I want to try the more proven methods work before my growth plates close


im going with MT1 because it doesnt have the mental effect. MT2 is non-selective so it impacts everything, whilst MT1 only impacts skin. I have really pale skin like u can see from my photos so im just gonna see if it makes it any better.

I havent researched cerebrolysin or cortexin yet, ill put it on the research list lol


yep i got in contact with a aussie and he put me on to our version of it. im def gonna get my bloodwork done soon and ill share it on this log! Im planning to do 2 month cycle of each hgh peptide getting bloodwork after to ballpark which ones worked for me and then trying a different one after a month off cycle to see which ones worked for me.

That’s outstanding! You’re really gonna do things. Did I tell you you came to the right place? Hahaha

 

[LevButlerov]

shes old and u know how old people are. I tell her I want to get healthier and she acts like Ive just assulted her. When I was fat I was disgusting and didnt care about myself and was wasting the life she gave me. Now that im skinny im anorexic and killing myself and yada yada yada.

tldr my parents suck - if they ever find out about the ghkcu and cjc stack im gonna run soon they would flip out so hard

@Rurx7 no matter what! remember your parents love you. You're young, so it's hard for you to understand that. Tell your mother your love her and care for her, don't let the moment pass. I know sounds strange but its important.

You're on the right track, I'd like to get you m ore dialed in on food and training before we talk ghk or cjc!

 

[LevButlerov]

That’s outstanding! You’re really gonna do things. Did I tell you you came to the right place? Hahaha

@toddthelineman you've done an amazing job helping @Rurx7 thank you true EVO family brother.

 

[toddthelineman]

@toddthelineman you've done an amazing job helping @Rurx7 thank you true EVO family brother.

Thanks man! Just giving back. I’m not a pro anything and I’m not formally educated. I would defer to you, npc, or Steve always, so if any of you think I’m not being helpful I’ll reel it in. I think with some of these I can share perspective and help a lot. And it helps me too, as far as how I think about all these things and processing my experience