Approved Log My Pre-Cycle Training and Diet Log

[ldubs]

Don’t have a cycle in the plans just yet but contemplating it for the (potentially near) future, and think a log would be a good way to ensure everything else in terms of training and diet is dialed in beforehand if I DO decide to hop on. Never touched anything before, not even sure what I'd start with (Test E and HGH maybe?). Open to any peptides as well.

Currently 21, 177cm, 74kg. Been lifting since Dec 2021, with approximately 3 years of ‘real’ experience though some periods in which my training was more lacklustre.
At the moment I am taking retatrutide, ghk-cu, mt-2, semax. Taking reta for shreds and to build better food habits atm, current goal is to shred eversoslightly more, and otherwise just stay lean and maintain a low BF% for a while as I have a holiday in December, and then hit an eventual lean bulk next year following summer.

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique, and currently just started working on building up my bench once again as I plateaued many months ago with mediocre training and stopped, but wanted a goal to work towards for now.

One thing of key importance for me however is that I have mild ulcerative colitis (chronic bowel condition), so its something I gotta balance with my lifestyle and have daily medication for. Also looking to trial/incorporate some BPC157 and potentially KPV for the anti-inflammatory effects. So long as the condition remains mild my training will remain the same -- I do likely have to take a short-term prednisolone taper however as my last blood test showed very elevated calprotectin levels, and fatigue has also been higher as of recent so will be discussing this with my gastroenterologist on Thursday - may impact training & progress.

Supplements:
Morning: Zinc (22mg) Fish Oil (2000mg), Vit D3 + K2, (approx 5000IU), Creatine (5mg), Glutathione (500mg)

Night: Magnesium Glycinate (400mg), Ashwagandha (600mg)

Training:
Current split is just push, pull, arms (push and pull 2x a week, arms 1x). Typically:

Monday - Push

Tuesday - Pull

Weds - Rest

Thursday - Push

Friday - Pull

Saturday - Arms

Sunday - Rest

Haven’t hit legs for a while as I had an injury a few months back and never got back into it but will start reintegrating soon, however whenever I’ve tried recently I got lightheaded and nauseous after every set (particularly with a recent IBD flare) - though will try resume soon and chuck them on Wednesday or replace my arm session. Bloods were fine in terms of everything besides calprotectin (checked last week) so not sure of the cause, maybe just from being in a deficit? Current photo attached regardless.

Eating around 1700cal with 160g protein daily. Don't focus too much on carbs/fat. Diet is quite clean, I avoid most processed foods but allow something every now and then (typically protein bars or other protein items) for convenience/enjoyment. I track everything I eat (as long as I don't eat out, which is rare anyway). I do minimal cardio, will occasionally do 20M on stairs/treadmill. Sleep is usually 7-8hrs per night, typically closer to 7 but working on improving it. Once satisfied with shreds (aiming for maybe 2 more kg) will up the cals slowly to find maintenance.

Current physique, first ones with pump (and some good lighting haha!), as well as last ones being relaxed photos w/ no pump:

If anything is missing let me know as I've never logged before

 

[ldubs]

Solid day, however not as clean eating as I would have hoped as I was out for most of the day without food prepped.

1720CAL

135g protein
101g carbs
80g fat

much higher fat and less protein than usual however good lift. Had a push session and progressed on all exercises. Felt good too throughout the session with minimal fatigue which was unusual as of recent, especially since it was a late night lift and I normally train in the mornings.
Focused on volume on the bench, aiming for 8-12 reps. Next session will be less reps focusing on strength which I’m keen for

 

[LevButlerov]

Don’t have a cycle in the plans just yet but contemplating it for the (potentially near) future, and think a log would be a good way to ensure everything else in terms of training and diet is dialed in beforehand if I DO decide to hop on. Never touched anything before, not even sure what I'd start with (Test E and HGH maybe?). Open to any peptides as well.

Currently 21, 177cm, 74kg. Been lifting since Dec 2021, with approximately 3 years of ‘real’ experience though some periods in which my training was more lacklustre.
At the moment I am taking retatrutide, ghk-cu, mt-2, semax. Taking reta for shreds and to build better food habits atm, current goal is to shred eversoslightly more, and otherwise just stay lean and maintain a low BF% for a while as I have a holiday in December, and then hit an eventual lean bulk next year following summer.

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique, and currently just started working on building up my bench once again as I plateaued many months ago with mediocre training and stopped, but wanted a goal to work towards for now.

One thing of key importance for me however is that I have mild ulcerative colitis (chronic bowel condition), so its something I gotta balance with my lifestyle and have daily medication for. Also looking to trial/incorporate some BPC157 and potentially KPV for the anti-inflammatory effects. So long as the condition remains mild my training will remain the same -- I do likely have to take a short-term prednisolone taper however as my last blood test showed very elevated calprotectin levels, and fatigue has also been higher as of recent so will be discussing this with my gastroenterologist on Thursday - may impact training & progress.

Supplements:
Morning: Zinc (22mg) Fish Oil (2000mg), Vit D3 + K2, (approx 5000IU), Creatine (5mg), Glutathione (500mg)

Night: Magnesium Glycinate (400mg), Ashwagandha (600mg)

Training:
Current split is just push, pull, arms (push and pull 2x a week, arms 1x). Typically:

Monday - Push

Tuesday - Pull

Weds - Rest

Thursday - Push

Friday - Pull

Saturday - Arms

Sunday - Rest

Haven’t hit legs for a while as I had an injury a few months back and never got back into it but will start reintegrating soon, however whenever I’ve tried recently I got lightheaded and nauseous after every set (particularly with a recent IBD flare) - though will try resume soon and chuck them on Wednesday or replace my arm session. Bloods were fine in terms of everything besides calprotectin (checked last week) so not sure of the cause, maybe just from being in a deficit? Current photo attached regardless.

Eating around 1700cal with 160g protein daily. Don't focus too much on carbs/fat. Diet is quite clean, I avoid most processed foods but allow something every now and then (typically protein bars or other protein items) for convenience/enjoyment. I track everything I eat (as long as I don't eat out, which is rare anyway). I do minimal cardio, will occasionally do 20M on stairs/treadmill. Sleep is usually 7-8hrs per night, typically closer to 7 but working on improving it. Once satisfied with shreds (aiming for maybe 2 more kg) will up the cals slowly to find maintenance.

Current physique, first ones with pump (and some good lighting haha!), as well as last ones being relaxed photos w/ no pump:


View attachment 129070View attachment 129071View attachment 129093


View attachment 129090View attachment 129089View attachment 129084View attachment 129094


If anything is missing let me know as I've never logged before

Solid day, however not as clean eating as I would have hoped as I was out for most of the day without food prepped.

1720CAL

135g protein
101g carbs
80g fat

much higher fat and less protein than usual however good lift. Had a push session and progressed on all exercises. Felt good too throughout the session with minimal fatigue which was unusual as of recent, especially since it was a late night lift and I normally train in the mornings.
Focused on volume on the bench, aiming for 8-12 reps. Next session will be less reps focusing on strength which I’m keen for

View attachment 129194View attachment 129195View attachment 129196View attachment 129197View attachment 129198View attachment 129199

welcome fully to the EVO family! @ldubs
Good start for the new log, physique looks lean and balanced for 74 kg with clear shape coming through. The 1700 cals and 160 g protein are fine short term for the cut, but it's not really what we need for a cycle.

The plan to add BPC157 and KPV is smart for gut support, and retatrutide at low dose will keep appetite and fat under control during the transition. Though I think you need to get off the GLP1 if you want to gain some mass on cycle, or pyramid down.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

download our eBooks and learn more about cycling:
https://irongorillas.com

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[stevesmi]

Don’t have a cycle in the plans just yet but contemplating it for the (potentially near) future, and think a log would be a good way to ensure everything else in terms of training and diet is dialed in beforehand if I DO decide to hop on. Never touched anything before, not even sure what I'd start with (Test E and HGH maybe?). Open to any peptides as well.

Currently 21, 177cm, 74kg. Been lifting since Dec 2021, with approximately 3 years of ‘real’ experience though some periods in which my training was more lacklustre.
At the moment I am taking retatrutide, ghk-cu, mt-2, semax. Taking reta for shreds and to build better food habits atm, current goal is to shred eversoslightly more, and otherwise just stay lean and maintain a low BF% for a while as I have a holiday in December, and then hit an eventual lean bulk next year following summer.

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique, and currently just started working on building up my bench once again as I plateaued many months ago with mediocre training and stopped, but wanted a goal to work towards for now.

One thing of key importance for me however is that I have mild ulcerative colitis (chronic bowel condition), so its something I gotta balance with my lifestyle and have daily medication for. Also looking to trial/incorporate some BPC157 and potentially KPV for the anti-inflammatory effects. So long as the condition remains mild my training will remain the same -- I do likely have to take a short-term prednisolone taper however as my last blood test showed very elevated calprotectin levels, and fatigue has also been higher as of recent so will be discussing this with my gastroenterologist on Thursday - may impact training & progress.

Supplements:
Morning: Zinc (22mg) Fish Oil (2000mg), Vit D3 + K2, (approx 5000IU), Creatine (5mg), Glutathione (500mg)

Night: Magnesium Glycinate (400mg), Ashwagandha (600mg)

Training:
Current split is just push, pull, arms (push and pull 2x a week, arms 1x). Typically:

Monday - Push

Tuesday - Pull

Weds - Rest

Thursday - Push

Friday - Pull

Saturday - Arms

Sunday - Rest

Haven’t hit legs for a while as I had an injury a few months back and never got back into it but will start reintegrating soon, however whenever I’ve tried recently I got lightheaded and nauseous after every set (particularly with a recent IBD flare) - though will try resume soon and chuck them on Wednesday or replace my arm session. Bloods were fine in terms of everything besides calprotectin (checked last week) so not sure of the cause, maybe just from being in a deficit? Current photo attached regardless.

Eating around 1700cal with 160g protein daily. Don't focus too much on carbs/fat. Diet is quite clean, I avoid most processed foods but allow something every now and then (typically protein bars or other protein items) for convenience/enjoyment. I track everything I eat (as long as I don't eat out, which is rare anyway). I do minimal cardio, will occasionally do 20M on stairs/treadmill. Sleep is usually 7-8hrs per night, typically closer to 7 but working on improving it. Once satisfied with shreds (aiming for maybe 2 more kg) will up the cals slowly to find maintenance.

Current physique, first ones with pump (and some good lighting haha!), as well as last ones being relaxed photos w/ no pump:


View attachment 129070View attachment 129071View attachment 129093


View attachment 129090View attachment 129089View attachment 129084View attachment 129094


If anything is missing let me know as I've never logged before

@ldubs You have a very raw physique so make sure you do it the right way. The next few years for you will be crucial. The longer you put off steroids the better.

 

[Mobster]

@ldubs You have a very raw physique so make sure you do it the right way. The next few years for you will be crucial. The longer you put off steroids the better.

This. I'm not even sure you need the Reta right now

 

[ldubs]

welcome fully to the EVO family! @ldubs
Good start for the new log, physique looks lean and balanced for 74 kg with clear shape coming through. The 1700 cals and 160 g protein are fine short term for the cut, but it's not really what we need for a cycle.

The plan to add BPC157 and KPV is smart for gut support, and retatrutide at low dose will keep appetite and fat under control during the transition. Though I think you need to get off the GLP1 if you want to gain some mass on cycle, or pyramid down.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

download our eBooks and learn more about cycling:
https://irongorillas.com

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

Thank you brother! I absolutely agree, the retatrutide and current intake is purely for the cutting phase so I do plan on getting off the reta in the coming weeks and upping the calories slowly to find maintenance once I drop a final 1 or 2 kilos. Will then maintain for a bit, and eventually hit a slow lean bulk following my summer holiday.

I take a 60 billion probiotic as well as L-Glutamine (3mg) as of recent. Also ordered in the mybrainco gut repair formula, but other than that I don't take anything else for digestion and my gut besides prescibed medication.

In terms of BPC157 I'm just deciding whether to go orally or subq, since subq should have better systemic bioavability but I'm specifically targeting the stomach so I'm unsure if that makes a difference, leaning towards the injectable however. Any insight here would be gold!

 

[ldubs]

@ldubs You have a very raw physique so make sure you do it the right way. The next few years for you will be crucial. The longer you put off steroids the better.

Thank you for the advice here brother - what's a raw physique mean haha? Think I'm lacking with the slang!

But this makes sense, not in any major rush to dive into PEDs I just love the prospect of the progression and growth that they pose, however its not like I'm making zero progress at the moment. Would you be advising me to stay natty for these next few crucial years in that case? And what makes them so crucial - not yet highly educated on the topic!

This. I'm not even sure you need the Reta right now

Gotcha man! Is this because you'd advise me to bulk / gain further mass at the moment instead, which the glp would be counter-intuitive for? I do plan on weaning off the reta very soon, especially given what you guys have advised so far. I do just enjoy staying rather lean year-round, particularly throughout summer haha which is why I've planned to bulk once the season is over.

 

[Allupfromhere]

Welcome brother you look fantastic! Play your cards right in the early years fpr your health and you will slay it
I would keep going as you are, your already killing it natty. Give it a few more year then when you do jump on you could become a proper beast. Your body, your choice though. Either way ill be following along brother nice work!!

 

[stevesmi]

Thank you for the advice here brother - what's a raw physique mean haha? Think I'm lacking with the slang!

But this makes sense, not in any major rush to dive into PEDs I just love the prospect of the progression and growth that they pose, however its not like I'm making zero progress at the moment. Would you be advising me to stay natty for these next few crucial years in that case? And what makes them so crucial - not yet highly educated on the topic!



Gotcha man! Is this because you'd advise me to bulk / gain further mass at the moment instead, which the glp would be counter-intuitive for? I do plan on weaning off the reta very soon, especially given what you guys have advised so far. I do just enjoy staying rather lean year-round, particularly throughout summer haha which is why I've planned to bulk once the season is over.

I stayed natty till almost 29.

 

[2Thick]

Solid day, however not as clean eating as I would have hoped as I was out for most of the day without food prepped.

1720CAL

135g protein
101g carbs
80g fat

much higher fat and less protein than usual however good lift. Had a push session and progressed on all exercises. Felt good too throughout the session with minimal fatigue which was unusual as of recent, especially since it was a late night lift and I normally train in the mornings.
Focused on volume on the bench, aiming for 8-12 reps. Next session will be less reps focusing on strength which I’m keen for

View attachment 129194View attachment 129195View attachment 129196View attachment 129197View attachment 129198View attachment 129199

your diet is not bad. your biggest enemy at your age is the poor food choices. a lot of younger guys eat fast food cause its highly marketed to your age group @ldubs

 

[Ulter]

Don’t have a cycle in the plans just yet but contemplating it for the (potentially near) future, and think a log would be a good way to ensure everything else in terms of training and diet is dialed in beforehand if I DO decide to hop on. Never touched anything before, not even sure what I'd start with (Test E and HGH maybe?). Open to any peptides as well.

Currently 21, 177cm, 74kg. Been lifting since Dec 2021, with approximately 3 years of ‘real’ experience though some periods in which my training was more lacklustre.
At the moment I am taking retatrutide, ghk-cu, mt-2, semax. Taking reta for shreds and to build better food habits atm, current goal is to shred eversoslightly more, and otherwise just stay lean and maintain a low BF% for a while as I have a holiday in December, and then hit an eventual lean bulk next year following summer.

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique, and currently just started working on building up my bench once again as I plateaued many months ago with mediocre training and stopped, but wanted a goal to work towards for now.

One thing of key importance for me however is that I have mild ulcerative colitis (chronic bowel condition), so its something I gotta balance with my lifestyle and have daily medication for. Also looking to trial/incorporate some BPC157 and potentially KPV for the anti-inflammatory effects. So long as the condition remains mild my training will remain the same -- I do likely have to take a short-term prednisolone taper however as my last blood test showed very elevated calprotectin levels, and fatigue has also been higher as of recent so will be discussing this with my gastroenterologist on Thursday - may impact training & progress.

Supplements:
Morning: Zinc (22mg) Fish Oil (2000mg), Vit D3 + K2, (approx 5000IU), Creatine (5mg), Glutathione (500mg)

Night: Magnesium Glycinate (400mg), Ashwagandha (600mg)

Training:
Current split is just push, pull, arms (push and pull 2x a week, arms 1x). Typically:

Monday - Push

Tuesday - Pull

Weds - Rest

Thursday - Push

Friday - Pull

Saturday - Arms

Sunday - Rest

Haven’t hit legs for a while as I had an injury a few months back and never got back into it but will start reintegrating soon, however whenever I’ve tried recently I got lightheaded and nauseous after every set (particularly with a recent IBD flare) - though will try resume soon and chuck them on Wednesday or replace my arm session. Bloods were fine in terms of everything besides calprotectin (checked last week) so not sure of the cause, maybe just from being in a deficit? Current photo attached regardless.

Eating around 1700cal with 160g protein daily. Don't focus too much on carbs/fat. Diet is quite clean, I avoid most processed foods but allow something every now and then (typically protein bars or other protein items) for convenience/enjoyment. I track everything I eat (as long as I don't eat out, which is rare anyway). I do minimal cardio, will occasionally do 20M on stairs/treadmill. Sleep is usually 7-8hrs per night, typically closer to 7 but working on improving it. Once satisfied with shreds (aiming for maybe 2 more kg) will up the cals slowly to find maintenance.

Current physique, first ones with pump (and some good lighting haha!), as well as last ones being relaxed photos w/ no pump:


View attachment 129070View attachment 129071View attachment 129093


View attachment 129090View attachment 129089View attachment 129084View attachment 129094


If anything is missing let me know as I've never logged before

good on you for hitting this training. you got a strong base @ldubs i want to see you dial in your diet with food prepping as well

 

[ldubs]

Welcome brother you look fantastic! Play your cards right in the early years fpr your health and you will slay it
I would keep going as you are, your already killing it natty. Give it a few more year then when you do jump on you could become a proper beast. Your body, your choice though. Either way ill be following along brother nice work!!

Thank you bro! The goal is definitely to dial in all aspects of health prior to any PEDs, and based on what you and the others have said so far I'll definitely be staying natty for longer the experience you guys have helps heaps, not trying to rush into things and do it right

 

[ldubs]

your diet is not bad. your biggest enemy at your age is the poor food choices. a lot of younger guys eat fast food cause its highly marketed to your age group @ldubs

I appreciate it and I 100% agree cause I fall into it a bit too though more with the fast protein snack stuff which isn't great either imo. Do try my best to avoid fast food but can't say I'm always clear of it though I make a conscious effort to try avoid processed stuff when possible

good on you for hitting this training. you got a strong base @ldubs i want to see you dial in your diet with food prepping as well

Thank you man! I'll definitely start giving food prepping a go, especially for when I know that I'll be out for longer to keep my meals clean

 

[ROIDDERS]

Don’t have a cycle in the plans just yet but contemplating it for the (potentially near) future, and think a log would be a good way to ensure everything else in terms of training and diet is dialed in beforehand if I DO decide to hop on. Never touched anything before, not even sure what I'd start with (Test E and HGH maybe?). Open to any peptides as well.

Currently 21, 177cm, 74kg. Been lifting since Dec 2021, with approximately 3 years of ‘real’ experience though some periods in which my training was more lacklustre.
At the moment I am taking retatrutide, ghk-cu, mt-2, semax. Taking reta for shreds and to build better food habits atm, current goal is to shred eversoslightly more, and otherwise just stay lean and maintain a low BF% for a while as I have a holiday in December, and then hit an eventual lean bulk next year following summer.

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique, and currently just started working on building up my bench once again as I plateaued many months ago with mediocre training and stopped, but wanted a goal to work towards for now.

One thing of key importance for me however is that I have mild ulcerative colitis (chronic bowel condition), so its something I gotta balance with my lifestyle and have daily medication for. Also looking to trial/incorporate some BPC157 and potentially KPV for the anti-inflammatory effects. So long as the condition remains mild my training will remain the same -- I do likely have to take a short-term prednisolone taper however as my last blood test showed very elevated calprotectin levels, and fatigue has also been higher as of recent so will be discussing this with my gastroenterologist on Thursday - may impact training & progress.

Supplements:
Morning: Zinc (22mg) Fish Oil (2000mg), Vit D3 + K2, (approx 5000IU), Creatine (5mg), Glutathione (500mg)

Night: Magnesium Glycinate (400mg), Ashwagandha (600mg)

Training:
Current split is just push, pull, arms (push and pull 2x a week, arms 1x). Typically:

Monday - Push

Tuesday - Pull

Weds - Rest

Thursday - Push

Friday - Pull

Saturday - Arms

Sunday - Rest

Haven’t hit legs for a while as I had an injury a few months back and never got back into it but will start reintegrating soon, however whenever I’ve tried recently I got lightheaded and nauseous after every set (particularly with a recent IBD flare) - though will try resume soon and chuck them on Wednesday or replace my arm session. Bloods were fine in terms of everything besides calprotectin (checked last week) so not sure of the cause, maybe just from being in a deficit? Current photo attached regardless.

Eating around 1700cal with 160g protein daily. Don't focus too much on carbs/fat. Diet is quite clean, I avoid most processed foods but allow something every now and then (typically protein bars or other protein items) for convenience/enjoyment. I track everything I eat (as long as I don't eat out, which is rare anyway). I do minimal cardio, will occasionally do 20M on stairs/treadmill. Sleep is usually 7-8hrs per night, typically closer to 7 but working on improving it. Once satisfied with shreds (aiming for maybe 2 more kg) will up the cals slowly to find maintenance.

Current physique, first ones with pump (and some good lighting haha!), as well as last ones being relaxed photos w/ no pump:


View attachment 129070View attachment 129071View attachment 129093


View attachment 129090View attachment 129089View attachment 129084View attachment 129094


If anything is missing let me know as I've never logged before

@ldubs welcome to the EVO family. you have come to the right place. You are going to learn a lot on here. Make sure you check out the other logs. If you really dial in your diet and training, you'll be ahead of everybody in a couple years and be ready for steroids.

 

[ldubs]

@ldubs welcome to the EVO family. you have come to the right place. You are going to learn a lot on here. Make sure you check out the other logs. If you really dial in your diet and training, you'll be ahead of everybody in a couple years and be ready for steroids.

Super keen to learn, already realising there's still a long road ahead and I'm excited to continue learning from you guys so I'm ready in future. I'll definitely be checking out and following along other logs to take notes

 

[ROIDDERS]

Super keen to learn, already realising there's still a long road ahead and I'm excited to continue learning from you guys so I'm ready in future. I'll definitely be checking out and following along other logs to take notes

Check out the other logs. It's a wealth of information. You can copy the training and the diets from people, but food prepping is going to be the key for you.

 

[ceo]

Don’t have a cycle in the plans just yet but contemplating it for the (potentially near) future, and think a log would be a good way to ensure everything else in terms of training and diet is dialed in beforehand if I DO decide to hop on. Never touched anything before, not even sure what I'd start with (Test E and HGH maybe?). Open to any peptides as well.

Currently 21, 177cm, 74kg. Been lifting since Dec 2021, with approximately 3 years of ‘real’ experience though some periods in which my training was more lacklustre.
At the moment I am taking retatrutide, ghk-cu, mt-2, semax. Taking reta for shreds and to build better food habits atm, current goal is to shred eversoslightly more, and otherwise just stay lean and maintain a low BF% for a while as I have a holiday in December, and then hit an eventual lean bulk next year following summer.

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique, and currently just started working on building up my bench once again as I plateaued many months ago with mediocre training and stopped, but wanted a goal to work towards for now.

One thing of key importance for me however is that I have mild ulcerative colitis (chronic bowel condition), so its something I gotta balance with my lifestyle and have daily medication for. Also looking to trial/incorporate some BPC157 and potentially KPV for the anti-inflammatory effects. So long as the condition remains mild my training will remain the same -- I do likely have to take a short-term prednisolone taper however as my last blood test showed very elevated calprotectin levels, and fatigue has also been higher as of recent so will be discussing this with my gastroenterologist on Thursday - may impact training & progress.

Supplements:
Morning: Zinc (22mg) Fish Oil (2000mg), Vit D3 + K2, (approx 5000IU), Creatine (5mg), Glutathione (500mg)

Night: Magnesium Glycinate (400mg), Ashwagandha (600mg)

Training:
Current split is just push, pull, arms (push and pull 2x a week, arms 1x). Typically:

Monday - Push

Tuesday - Pull

Weds - Rest

Thursday - Push

Friday - Pull

Saturday - Arms

Sunday - Rest

Haven’t hit legs for a while as I had an injury a few months back and never got back into it but will start reintegrating soon, however whenever I’ve tried recently I got lightheaded and nauseous after every set (particularly with a recent IBD flare) - though will try resume soon and chuck them on Wednesday or replace my arm session. Bloods were fine in terms of everything besides calprotectin (checked last week) so not sure of the cause, maybe just from being in a deficit? Current photo attached regardless.

Eating around 1700cal with 160g protein daily. Don't focus too much on carbs/fat. Diet is quite clean, I avoid most processed foods but allow something every now and then (typically protein bars or other protein items) for convenience/enjoyment. I track everything I eat (as long as I don't eat out, which is rare anyway). I do minimal cardio, will occasionally do 20M on stairs/treadmill. Sleep is usually 7-8hrs per night, typically closer to 7 but working on improving it. Once satisfied with shreds (aiming for maybe 2 more kg) will up the cals slowly to find maintenance.

Current physique, first ones with pump (and some good lighting haha!), as well as last ones being relaxed photos w/ no pump:


View attachment 129070View attachment 129071View attachment 129093


View attachment 129090View attachment 129089View attachment 129084View attachment 129094


If anything is missing let me know as I've never logged before

Bros. You got some potential. I see it in you. It's good that you starting out with a very lean base. You got room to grow from here. Make sure you eating and food prepping twice a week minimum. @ldubs

 

[ldubs]

Today - 14/10/25

7.5hrs sleep, felt good in terms of energy. Todays sesh was a back day, had some minor progression on certain exercises whilst others stayed stagnant - been plateaued on the weighted pullups for a minute, but improved with the iso-row (my previous best was on a diff machine at a diff gym), as well as curls. T-Bar I accidentally loaded the wrong weight for the first two sets, I did get a solid amount of reps but form wasn't as ideal throughout these sets as the third but I'll count it as improvement too, generally a sound session.

Nutrition:
Pretty happy with today's nutrition, more accurate to what I typically eat as opposed to yesterday and kept it clean. Had the protein cheesecake as a little dessert and got it out the fridge . Reta was kicking as usual, easy deficit and kept away bad cravings to no surprise. Planning on meal prepping some sweet potato and beef/chicken and just mix and matching in the coming days as recommended by a bunch of you guys which will definitely make things easier and give me a bit less cooking, got a couple more steaks to get through as well though.

1690CAL
159g protein
109g carbs
70g fat

 

[Ulter]

I appreciate it and I 100% agree cause I fall into it a bit too though more with the fast protein snack stuff which isn't great either imo. Do try my best to avoid fast food but can't say I'm always clear of it though I make a conscious effort to try avoid processed stuff when possible



Thank you man! I'll definitely start giving food prepping a go, especially for when I know that I'll be out for longer to keep my meals clean

okay sounds good!

 

[LevButlerov]

Thank you brother! I absolutely agree, the retatrutide and current intake is purely for the cutting phase so I do plan on getting off the reta in the coming weeks and upping the calories slowly to find maintenance once I drop a final 1 or 2 kilos. Will then maintain for a bit, and eventually hit a slow lean bulk following my summer holiday.

I take a 60 billion probiotic as well as L-Glutamine (3mg) as of recent. Also ordered in the mybrainco gut repair formula, but other than that I don't take anything else for digestion and my gut besides prescibed medication.

In terms of BPC157 I'm just deciding whether to go orally or subq, since subq should have better systemic bioavability but I'm specifically targeting the stomach so I'm unsure if that makes a difference, leaning towards the injectable however. Any insight here would be gold!

Good plan finishing the cut then raising food slowly to find maintenance before starting a lean bulk. Keep Reta until that last 1-2 kg is gone then taper off fully over 2 weeks to avoid rebound hunger.

Injectable BPC157 is the better choice since subq gives stronger systemic effect and still supports gut healing. Keep probiotic at 60 billion daily and L glutamine 3 g with morning meal for gut repair support. Make sure to have digestive enzymes and psyllium ed.

 

[ldubs]

Good plan finishing the cut then raising food slowly to find maintenance before starting a lean bulk. Keep Reta until that last 1-2 kg is gone then taper off fully over 2 weeks to avoid rebound hunger.

Injectable BPC157 is the better choice since subq gives stronger systemic effect and still supports gut healing. Keep probiotic at 60 billion daily and L glutamine 3 g with morning meal for gut repair support. Make sure to have digestive enzymes and psyllium ed.

Perfect thank you boss! I'll get my hands on some enzymes and psyllium husk, and will be getting that BPC157 asap. Really keen to optimise the gut health

 

[ldubs]

15/10/25 - Rest

Was initially going to try hi at legs and cardio session today but my stomach was pretty agitated so made it a rest day and will try legs on sat/sun. Keen to see my gastroenterologist tomorrow - lots of abdominal discomfort and toilet visits , so need to see what I can do about the elevated calprotectin. Going to try my luck and see if there's a course which doesn't involve prednisolone as I hate that drug. Sleep was alright at the lower end of the 7HR range but not ideal, could feel it during the day especially when paired with the stomach.

Ordered some BPC-157 to try aid the gut a bit alongside digestive enzymes. Going to give DSIP a go as well since an improvement in sleep quality would be lovely, and when my gut is in a rougher phase like this its typically lower quality anyway and might help with some fatigue.

Today's nutrition:
1555cal
210g protein
103g carbs
38g fat

lower than my daily calorie goal, did have 15g of honey with my bananas which I didn't track though. Was a very sedentary day and had very little hunger which I'd attribute partially to the stomach as well (though reta obviously a key factor). Also meal prepped some sweet potato and chicken breast to portion out for days where I'm out or just can't be bothered cooking not the most beautiful but gets the job done.

 

[RoySimpson]

Don’t have a cycle in the plans just yet but contemplating it for the (potentially near) future, and think a log would be a good way to ensure everything else in terms of training and diet is dialed in beforehand if I DO decide to hop on. Never touched anything before, not even sure what I'd start with (Test E and HGH maybe?). Open to any peptides as well.

Currently 21, 177cm, 74kg. Been lifting since Dec 2021, with approximately 3 years of ‘real’ experience though some periods in which my training was more lacklustre.
At the moment I am taking retatrutide, ghk-cu, mt-2, semax. Taking reta for shreds and to build better food habits atm, current goal is to shred eversoslightly more, and otherwise just stay lean and maintain a low BF% for a while as I have a holiday in December, and then hit an eventual lean bulk next year following summer.

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique, and currently just started working on building up my bench once again as I plateaued many months ago with mediocre training and stopped, but wanted a goal to work towards for now.

One thing of key importance for me however is that I have mild ulcerative colitis (chronic bowel condition), so its something I gotta balance with my lifestyle and have daily medication for. Also looking to trial/incorporate some BPC157 and potentially KPV for the anti-inflammatory effects. So long as the condition remains mild my training will remain the same -- I do likely have to take a short-term prednisolone taper however as my last blood test showed very elevated calprotectin levels, and fatigue has also been higher as of recent so will be discussing this with my gastroenterologist on Thursday - may impact training & progress.

Supplements:
Morning: Zinc (22mg) Fish Oil (2000mg), Vit D3 + K2, (approx 5000IU), Creatine (5mg), Glutathione (500mg)

Night: Magnesium Glycinate (400mg), Ashwagandha (600mg)

Training:
Current split is just push, pull, arms (push and pull 2x a week, arms 1x). Typically:

Monday - Push

Tuesday - Pull

Weds - Rest

Thursday - Push

Friday - Pull

Saturday - Arms

Sunday - Rest

Haven’t hit legs for a while as I had an injury a few months back and never got back into it but will start reintegrating soon, however whenever I’ve tried recently I got lightheaded and nauseous after every set (particularly with a recent IBD flare) - though will try resume soon and chuck them on Wednesday or replace my arm session. Bloods were fine in terms of everything besides calprotectin (checked last week) so not sure of the cause, maybe just from being in a deficit? Current photo attached regardless.

Eating around 1700cal with 160g protein daily. Don't focus too much on carbs/fat. Diet is quite clean, I avoid most processed foods but allow something every now and then (typically protein bars or other protein items) for convenience/enjoyment. I track everything I eat (as long as I don't eat out, which is rare anyway). I do minimal cardio, will occasionally do 20M on stairs/treadmill. Sleep is usually 7-8hrs per night, typically closer to 7 but working on improving it. Once satisfied with shreds (aiming for maybe 2 more kg) will up the cals slowly to find maintenance.

Current physique, first ones with pump (and some good lighting haha!), as well as last ones being relaxed photos w/ no pump:


View attachment 129070View attachment 129071View attachment 129093


View attachment 129090View attachment 129089View attachment 129084View attachment 129094


If anything is missing let me know as I've never logged before

@ldubs got the potential to be broly looking forward to watching your progress!

 

[2Thick]

I appreciate it and I 100% agree cause I fall into it a bit too though more with the fast protein snack stuff which isn't great either imo. Do try my best to avoid fast food but can't say I'm always clear of it though I make a conscious effort to try avoid processed stuff when possible



Thank you man! I'll definitely start giving food prepping a go, especially for when I know that I'll be out for longer to keep my meals clean

You need to do more than just try. There's just no need to ever eat fast food. That's why you food prep 2 or 3 times a week.

 

[LevButlerov]

15/10/25 - Rest

Was initially going to try hi at legs and cardio session today but my stomach was pretty agitated so made it a rest day and will try legs on sat/sun. Keen to see my gastroenterologist tomorrow - lots of abdominal discomfort and toilet visits , so need to see what I can do about the elevated calprotectin. Going to try my luck and see if there's a course which doesn't involve prednisolone as I hate that drug. Sleep was alright at the lower end of the 7HR range but not ideal, could feel it during the day especially when paired with the stomach.

Ordered some BPC-157 to try aid the gut a bit alongside digestive enzymes. Going to give DSIP a go as well since an improvement in sleep quality would be lovely, and when my gut is in a rougher phase like this its typically lower quality anyway and might help with some fatigue.

Today's nutrition:
1555cal
210g protein
103g carbs
38g fat

lower than my daily calorie goal, did have 15g of honey with my bananas which I didn't track though. Was a very sedentary day and had very little hunger which I'd attribute partially to the stomach as well (though reta obviously a key factor). Also meal prepped some sweet potato and chicken breast to portion out for days where I'm out or just can't be bothered cooking not the most beautiful but gets the job done.

View attachment 129996View attachment 129997View attachment 129998View attachment 129999

Smart call taking the rest day with that stomach flare.
Keep the gastro appointment and push for a non-steroid plan since prednisolone will just mess with water and appetite.

BPC-157 should help the gut lining, run 250 mcg morning and night for 4 weeks. DSIP at 100–200 mcg pre-bed is a good trial for sleep depth while e2 stays stable, and keep daily intake near 1600–1700 kcal until appetite picks up. @ldubs

 

[ballin2504]

Don’t have a cycle in the plans just yet but contemplating it for the (potentially near) future, and think a log would be a good way to ensure everything else in terms of training and diet is dialed in beforehand if I DO decide to hop on. Never touched anything before, not even sure what I'd start with (Test E and HGH maybe?). Open to any peptides as well.

Currently 21, 177cm, 74kg. Been lifting since Dec 2021, with approximately 3 years of ‘real’ experience though some periods in which my training was more lacklustre.
At the moment I am taking retatrutide, ghk-cu, mt-2, semax. Taking reta for shreds and to build better food habits atm, current goal is to shred eversoslightly more, and otherwise just stay lean and maintain a low BF% for a while as I have a holiday in December, and then hit an eventual lean bulk next year following summer.

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique, and currently just started working on building up my bench once again as I plateaued many months ago with mediocre training and stopped, but wanted a goal to work towards for now.

One thing of key importance for me however is that I have mild ulcerative colitis (chronic bowel condition), so its something I gotta balance with my lifestyle and have daily medication for. Also looking to trial/incorporate some BPC157 and potentially KPV for the anti-inflammatory effects. So long as the condition remains mild my training will remain the same -- I do likely have to take a short-term prednisolone taper however as my last blood test showed very elevated calprotectin levels, and fatigue has also been higher as of recent so will be discussing this with my gastroenterologist on Thursday - may impact training & progress.

Supplements:
Morning: Zinc (22mg) Fish Oil (2000mg), Vit D3 + K2, (approx 5000IU), Creatine (5mg), Glutathione (500mg)

Night: Magnesium Glycinate (400mg), Ashwagandha (600mg)

Training:
Current split is just push, pull, arms (push and pull 2x a week, arms 1x). Typically:

Monday - Push

Tuesday - Pull

Weds - Rest

Thursday - Push

Friday - Pull

Saturday - Arms

Sunday - Rest

Haven’t hit legs for a while as I had an injury a few months back and never got back into it but will start reintegrating soon, however whenever I’ve tried recently I got lightheaded and nauseous after every set (particularly with a recent IBD flare) - though will try resume soon and chuck them on Wednesday or replace my arm session. Bloods were fine in terms of everything besides calprotectin (checked last week) so not sure of the cause, maybe just from being in a deficit? Current photo attached regardless.

Eating around 1700cal with 160g protein daily. Don't focus too much on carbs/fat. Diet is quite clean, I avoid most processed foods but allow something every now and then (typically protein bars or other protein items) for convenience/enjoyment. I track everything I eat (as long as I don't eat out, which is rare anyway). I do minimal cardio, will occasionally do 20M on stairs/treadmill. Sleep is usually 7-8hrs per night, typically closer to 7 but working on improving it. Once satisfied with shreds (aiming for maybe 2 more kg) will up the cals slowly to find maintenance.

Current physique, first ones with pump (and some good lighting haha!), as well as last ones being relaxed photos w/ no pump:


View attachment 129070View attachment 129071View attachment 129093


View attachment 129090View attachment 129089View attachment 129084View attachment 129094


If anything is missing let me know as I've never logged before

Nice start to the log. We are glad to have you. You’re looking really lean as it is.

 

[ldubs]

You need to do more than just try. There's just no need to ever eat fast food. That's why you food prep 2 or 3 times a week.

Can't disagree at all with this appreciate the honesty brother, gone and meal prepped in the previous log which has been good, easier to avoid the junk these last two days. Only time I can see fast food being an issue is when I'm out with mates so long as I have the food prepped.

 

[ldubs]

Smart call taking the rest day with that stomach flare.
Keep the gastro appointment and push for a non-steroid plan since prednisolone will just mess with water and appetite.

BPC-157 should help the gut lining, run 250 mcg morning and night for 4 weeks. DSIP at 100–200 mcg pre-bed is a good trial for sleep depth while e2 stays stable, and keep daily intake near 1600–1700 kcal until appetite picks up. @ldubs

Thank you bro! I'll add it in the log for today as well, but wasn't able to get a complete non-corticosteroid plan unfortunately with the nature of the condition but was able to get budesonide instead which should be milder to my understanding (?).
Really helpful with the peptide dosages there, was gonna run the BPC157 at 250mcg daily but I'll opt for this instead, DSIP I was thinking the same

 

[ldubs]

16/10/25

Hit a chest session, had to go late as the stomach wasn't holding up in the AM and had a gastroenterologist appointment. Will have to be on budesonide for the next few weeks to calm the stomach flare, thankfully only mild though and that should settle it.

Solid session with minor progression on the dips in terms of weight & reps, as well as an increase on the incline bench though faded fast there . Everything else about the same range, bench slightly weaker which was dissatisfying but can't complain too much with the deficit & gut issues atm

Chest:
Bench Press (focused on heavier lift today) - had no spotter so stopped when I had at most 1 complete, tough rep in the tank
90kgx4
90kgx4
90kgx4
90kgx4
90kgx3

Tricep Dips (Weighted)
35kgx5
35kgx4
30kgx7

Incline Bench (Smith machine)
60kgx9
60kgx7
60kgx6

Tricep Pushdowns:
31.8x8
31.8x6
31.8x7

lateral raises (cable):
6.8kgx10
6.8kgx11
6.8kgx10

Nutrition/Food:

1646CAL, 213g protein, 121g carb, 38g fat
Loving the diet at the moment, the meal prepped sweet potato & chicken been clutch. LCM Bar was intended for carbs pre-workout but didnt even end up going in the morning, probably substitute it for something better like honey & rice cakes or something in future as well

 

[ldubs]

Nice start to the log. We are glad to have you. You’re looking really lean as it is.

Thanks brother very keen to learn and keep growing!

 

[2Thick]

Can't disagree at all with this appreciate the honesty brother, gone and meal prepped in the previous log which has been good, easier to avoid the junk these last two days. Only time I can see fast food being an issue is when I'm out with mates so long as I have the food prepped.

yeah in a social setting i get its hard. when i've been out with serious competitors they will bring their own food. or really find a restaurant with healthier options. or simply do not eat man. hang out with your mates without eating

 

[Tiger Salman Khan]

Solid day, however not as clean eating as I would have hoped as I was out for most of the day without food prepped.

1720CAL

135g protein
101g carbs
80g fat

much higher fat and less protein than usual however good lift. Had a push session and progressed on all exercises. Felt good too throughout the session with minimal fatigue which was unusual as of recent, especially since it was a late night lift and I normally train in the mornings.
Focused on volume on the bench, aiming for 8-12 reps. Next session will be less reps focusing on strength which I’m keen for

View attachment 129194View attachment 129195View attachment 129196View attachment 129197View attachment 129198View attachment 129199

@ldubs Amazing start.....looking forward to an awesome log..........

 

[LevButlerov]

Thank you bro! I'll add it in the log for today as well, but wasn't able to get a complete non-corticosteroid plan unfortunately with the nature of the condition but was able to get budesonide instead which should be milder to my understanding (?).
Really helpful with the peptide dosages there, was gonna run the BPC157 at 250mcg daily but I'll opt for this instead, DSIP I was thinking the same

Budesonide is a good middle ground and much milder on water and appetite compared to prednisolone. It targets the gut more directly, so you should avoid most systemic side effects while still calming the inflammation. @ldubs

Keep the BPC157 at 250 mcg morning and night as planned, that split will give better coverage through the day. DSIP pre-bed will stack well with it, and stay around 1600–1700 kcal until digestion smooths out and hunger returns naturally. Though start moving up easy to digest proteins, test out eggs, egg whites and how you feel.

 

[LevButlerov]

16/10/25

Hit a chest session, had to go late as the stomach wasn't holding up in the AM and had a gastroenterologist appointment. Will have to be on budesonide for the next few weeks to calm the stomach flare, thankfully only mild though and that should settle it.

Solid session with minor progression on the dips in terms of weight & reps, as well as an increase on the incline bench though faded fast there . Everything else about the same range, bench slightly weaker which was dissatisfying but can't complain too much with the deficit & gut issues atm

Chest:
Bench Press (focused on heavier lift today) - had no spotter so stopped when I had at most 1 complete, tough rep in the tank
90kgx4
90kgx4
90kgx4
90kgx4
90kgx3

Tricep Dips (Weighted)
35kgx5
35kgx4
30kgx7

Incline Bench (Smith machine)
60kgx9
60kgx7
60kgx6

Tricep Pushdowns:
31.8x8
31.8x6
31.8x7

lateral raises (cable):
6.8kgx10
6.8kgx11
6.8kgx10

Nutrition/Food:

1646CAL, 213g protein, 121g carb, 38g fat
Loving the diet at the moment, the meal prepped sweet potato & chicken been clutch. LCM Bar was intended for carbs pre-workout but didnt even end up going in the morning, probably substitute it for something better like honey & rice cakes or something in future as well

View attachment 130443View attachment 130444View attachment 130445

Good chest session. The 90 kg bench for multiple sets under a deficit is strong work, and dips with 35 kg added weight that's impressive.

The meals look good and clean, especially the chicken and sweet potato combo, which fits the calorie range perfectly. Budesonide should settle the stomach soon, and swapping the LCM bar for honey and rice cakes pre training will be a better carb choice but you need protein in there.

 

[ldubs]

yeah in a social setting i get its hard. when i've been out with serious competitors they will bring their own food. or really find a restaurant with healthier options. or simply do not eat man. hang out with your mates without eating

Gotcha, you raise a good point there as well! If we go out to a restaurant or something I aim for a healthier option like steak anyhow, but not eating in a casual setting is probably a good idea

 

[ldubs]

Budesonide is a good middle ground and much milder on water and appetite compared to prednisolone. It targets the gut more directly, so you should avoid most systemic side effects while still calming the inflammation. @ldubs

Keep the BPC157 at 250 mcg morning and night as planned, that split will give better coverage through the day. DSIP pre-bed will stack well with it, and stay around 1600–1700 kcal until digestion smooths out and hunger returns naturally. Though start moving up easy to digest proteins, test out eggs, egg whites and how you feel.

Sweet as, haven’t been on budesonide properly so thats good to hear as the water and appetite on prednisolone in the past have been brutal.

Thanks for the peptide advice I’ll run exactly that! The lower intake at the moment is probably beneficial with less entering the gut, and I know for certain eggs are a safe food for me so I’ll incorporate them a bit more too

Good chest session. The 90 kg bench for multiple sets under a deficit is strong work, and dips with 35 kg added weight that's impressive.

The meals look good and clean, especially the chicken and sweet potato combo, which fits the calorie range perfectly. Budesonide should settle the stomach soon, and swapping the LCM bar for honey and rice cakes pre training will be a better carb choice but you need protein in there.

Thank you! With that last point, you mean protein pre-training right? I actually had no idea about that, thought carbs were the main thing just for energy, and protein could essentially be consumed whenever. I think I’ll start adding a couple eggs into breakfast if I have a morning session if thats the case

 

[2Thick]

Gotcha, you raise a good point there as well! If we go out to a restaurant or something I aim for a healthier option like steak anyhow, but not eating in a casual setting is probably a good idea

problem is restaurant steak is the lowest quality. they bring it in frozen and its always grain finished

 

[LevButlerov]

Sweet as, haven’t been on budesonide properly so thats good to hear as the water and appetite on prednisolone in the past have been brutal.

Thanks for the peptide advice I’ll run exactly that! The lower intake at the moment is probably beneficial with less entering the gut, and I know for certain eggs are a safe food for me so I’ll incorporate them a bit more too



Thank you! With that last point, you mean protein pre-training right? I actually had no idea about that, thought carbs were the main thing just for energy, and protein could essentially be consumed whenever. I think I’ll start adding a couple eggs into breakfast if I have a morning session if thats the case

Yes, protein pre-training matters more than people think. A small protein feed like 2–3 eggs or a scoop of whey 45–60 minutes before training raises amino acids in circulation so muscle repair starts immediately, and it helps limit breakdown if you’re training fasted or low-carb. @ldubs

Carbs still help with output, but if your gut tolerance is limited right now, eggs before morning sessions are perfect. Keep post-training meals simple with another protein-heavy meal and easy carbs like rice or oats.

 

[ldubs]

problem is restaurant steak is the lowest quality. they bring it in frozen and its always grain finished

This is a surprise to me but really shouldn't be haha! Never even considered it but it makes way too much sense that their stuff is low quality. In that case will be avoiding these sorts of meals as well - I don't go out often for food often anyways so its really not a big detriment to me and I generally feel better physically/mentally with these low quality meals out of the typical diet anyhow. I am going on a family holiday overseas in December for a few weeks so will definitely be harder to be in control of what's eaten day-to-day then but I can try my best.

 

[ldubs]

Yes, protein pre-training matters more than people think. A small protein feed like 2–3 eggs or a scoop of whey 45–60 minutes before training raises amino acids in circulation so muscle repair starts immediately, and it helps limit breakdown if you’re training fasted or low-carb. @ldubs

Carbs still help with output, but if your gut tolerance is limited right now, eggs before morning sessions are perfect. Keep post-training meals simple with another protein-heavy meal and easy carbs like rice or oats.

Never knew about this at all, that's super insightful thank you brother! I'll start implementing this then since I typically train in the mornings just off my banana + honey and kiwi (and sometimes an LCM for extra carbs though replaced now with rice cakes + honey). Will probably be looking at consuming the fruit, 2 rice cakes + honey and 2 eggs or something of that sort. Post-training I reckon I should be fine to keep the same - some form of protein with sweet potato since its my preferred carb source and my body tolerates it well.

 

[LevButlerov]

Never knew about this at all, that's super insightful thank you brother! I'll start implementing this then since I typically train in the mornings just off my banana + honey and kiwi (and sometimes an LCM for extra carbs though replaced now with rice cakes + honey). Will probably be looking at consuming the fruit, 2 rice cakes + honey and 2 eggs or something of that sort. Post-training I reckon I should be fine to keep the same - some form of protein with sweet potato since its my preferred carb source and my body tolerates it well.

Perfect, that setup sounds dialed in. Eggs plus fruit and rice cakes before training will give you just enough aminos without the bloat.

Sweet potato and protein after is spot on for a PWO meal. @ldubs

 

[ldubs]

17/10/25 and 18/10/25

Friday was a back session, I was very short on time throughout the day so it was late at night, was pretty tired and so I just kept it low volume.

Lat Pulldown:
97.5kgx8
97.5kgx7
97.5kgx7

Iso-Lateral High Row:
45kgx8
45kgx8
45kgx7

T Bar Row:
65kgx5 -- this did not move very well and pairing it with being tired just decided to drop the weight. Felt much better at 60kg anyhow.
60kgx8

Nutrition on Friday: 1560cal, 185g protein, 106g carbs, 48g fat
Breakfast: 2 Bananas + Honey - 200 cals

Lunch: 150g sweet potato, 180g Chicken breast, 20g sauce - 427cals

Dinner (pre-training): 240g Porterhouse steak + 5 plain rice cakes for carbs pre-workout - 530cals

Snacks: 140g lean mince beef, 3 eggs - 446cal

Today (Saturday) was intended to be an arms or legs session, but a mate invited me out to his gym for a session as there was a scheduled body scanner which got moved to Tuesday lol. Hit chest ONCE AGAIN today, the bench was meant to be scheduled anyways but the rest was not really true to my split. Followed his planning for this one rather than what I usually do.

Bench Press (Paused Reps)
85kgx6
85kgx5
85kgx4

Overhead press (Barbell): This one moved terribly today, might be due to the fact I used to have it as my first exercise since this was initially purely an arm/shoulder day.
50kgx5
50kgx3, just made it a drop set with 40kgx3

Incline Bench Press (dumbbell): Also moved a bit worse than usual, not used to having this many pressing movements in one workout
30kgx6
30kgx7

Lateral Raise, Superset with Front Raises (Dumbbells):
15kgx10, 12.5kgx8
20kgx8 (not strict form, bit more swing), 12.5kgx7

Standing Skullcrusher:
27.5kgx10
27.5kgx8

Nutrition - no exact macros as full day of eating not complete but so far + planned meals:

Breakfast (Pre-Training): Banana, Kiwi, Rice Cakes + Honey - 340cals

Lunch (post-training): 250g sweet potato, 350g beef mince, 20g sauce - 829 cals

Dinner (planned): similar to lunch, have the sweet potato & beef mince prepped but likely smaller portion.

Will be changing breakfast to include some protein as well when its my pre-training meal from now on! I do think its due time for me to try a leg session again, don't love doing it with the gut issues but its also an easy excuse to skip so I'm aiming to get that wednesday leg session in and try resume training them, though I'll probably keep it low volume and mainly machine based. Will be taking a rest day tomorrow.
Weight has also gone down so very much nearing the end of the cut, still got a minor layer of belly fat covering my lower abs so the goal is to see if the planned 1.5kg left to lose can get rid of that for me. The app I use to track bodyweight says my Moving Average weight is 73.7kg, losing at a rate of 0.6-0.8kg weekly.

 

[ldubs]

Perfect, that setup sounds dialed in. Eggs plus fruit and rice cakes before training will give you just enough aminos without the bloat.

Sweet potato and protein after is spot on for a PWO meal. @ldubs

Sweet brother! I'll keep it exactly like this from now on then

 

[LevButlerov]

Sweet brother! I'll keep it exactly like this from now on then

Keep us updated

 

[LevButlerov]

17/10/25 and 18/10/25

Friday was a back session, I was very short on time throughout the day so it was late at night, was pretty tired and so I just kept it low volume.

Lat Pulldown:
97.5kgx8
97.5kgx7
97.5kgx7

Iso-Lateral High Row:
45kgx8
45kgx8
45kgx7

T Bar Row:
65kgx5 -- this did not move very well and pairing it with being tired just decided to drop the weight. Felt much better at 60kg anyhow.
60kgx8

Nutrition on Friday: 1560cal, 185g protein, 106g carbs, 48g fat
Breakfast: 2 Bananas + Honey - 200 cals

Lunch: 150g sweet potato, 180g Chicken breast, 20g sauce - 427cals

Dinner (pre-training): 240g Porterhouse steak + 5 plain rice cakes for carbs pre-workout - 530cals

Snacks: 140g lean mince beef, 3 eggs - 446cal

Today (Saturday) was intended to be an arms or legs session, but a mate invited me out to his gym for a session as there was a scheduled body scanner which got moved to Tuesday lol. Hit chest ONCE AGAIN today, the bench was meant to be scheduled anyways but the rest was not really true to my split. Followed his planning for this one rather than what I usually do.

Bench Press (Paused Reps)
85kgx6
85kgx5
85kgx4

Overhead press (Barbell): This one moved terribly today, might be due to the fact I used to have it as my first exercise since this was initially purely an arm/shoulder day.
50kgx5
50kgx3, just made it a drop set with 40kgx3

Incline Bench Press (dumbbell): Also moved a bit worse than usual, not used to having this many pressing movements in one workout
30kgx6
30kgx7

Lateral Raise, Superset with Front Raises (Dumbbells):
15kgx10, 12.5kgx8
20kgx8 (not strict form, bit more swing), 12.5kgx7

Standing Skullcrusher:
27.5kgx10
27.5kgx8

Nutrition - no exact macros as full day of eating not complete but so far + planned meals:

Breakfast (Pre-Training): Banana, Kiwi, Rice Cakes + Honey - 340cals

Lunch (post-training): 250g sweet potato, 350g beef mince, 20g sauce - 829 cals

Dinner (planned): similar to lunch, have the sweet potato & beef mince prepped but likely smaller portion.

Will be changing breakfast to include some protein as well when its my pre-training meal from now on! I do think its due time for me to try a leg session again, don't love doing it with the gut issues but its also an easy excuse to skip so I'm aiming to get that wednesday leg session in and try resume training them, though I'll probably keep it low volume and mainly machine based. Will be taking a rest day tomorrow.
Weight has also gone down so very much nearing the end of the cut, still got a minor layer of belly fat covering my lower abs so the goal is to see if the planned 1.5kg left to lose can get rid of that for me. The app I use to track bodyweight says my Moving Average weight is 73.7kg, losing at a rate of 0.6-0.8kg weekly.

solid day training. Back session at 97.5 kg pulldowns and 60 kg T bar rows are good, don't need much volume but do need a drop set here.
chest is good but if you cutting why so low rep on chest?

 

[ldubs]

solid day training. Back session at 97.5 kg pulldowns and 60 kg T bar rows are good, don't need much volume but do need a drop set here.
chest is good but if you cutting why so low rep on chest?

got it, so drop sets are ideal when the entire workout is already low volume with 2 sets on exercises?
And honestly the chest session just turned out that way, everything felt a lot heavier than usual today after bench. I’m usually aiming for a weight I can get to 7/8 reps with at the minimum on first set (besides with bench I’ll do some heavier 5x5s like last session) but today felt a lot weaker, might have just been too many pressing movements I’m not used to since I don’t typically bench and ohp on the same day.

 

[LevButlerov]

got it, so drop sets are ideal when the entire workout is already low volume with 2 sets on exercises?
And honestly the chest session just turned out that way, everything felt a lot heavier than usual today after bench. I’m usually aiming for a weight I can get to 7/8 reps with at the minimum on first set (besides with bench I’ll do some heavier 5x5s like last session) but today felt a lot weaker, might have just been too many pressing movements I’m not used to since I don’t typically bench and ohp on the same day.

Even with low volume you can do 1 drop set that will play easy

 

[2Thick]

This is a surprise to me but really shouldn't be haha! Never even considered it but it makes way too much sense that their stuff is low quality. In that case will be avoiding these sorts of meals as well - I don't go out often for food often anyways so its really not a big detriment to me and I generally feel better physically/mentally with these low quality meals out of the typical diet anyhow. I am going on a family holiday overseas in December for a few weeks so will definitely be harder to be in control of what's eaten day-to-day then but I can try my best.

the restaurant industry tries to milk every dollar they can. its a very tough business due to it being cyclical and competition. so they will always serve the lowest quality meats and drench them in oils and salt to trick you

 

[ldubs]

Even with low volume you can do 1 drop set that will play easy

Consider it done in future!!

the restaurant industry tries to milk every dollar they can. its a very tough business due to it being cyclical and competition. so they will always serve the lowest quality meats and drench them in oils and salt to trick you

Gotcha, I'll continue to avoid them if not a special occasion and continue with my wholefoods only!

 

[ldubs]

Monday 20/10/25


Today was a chest day, and my BPC-157 and DSIP also arrived so will be very keen to see how these impact me. Took 250mcg BPC-157 in the morning, and 250mcg now at night as I'm writing this. I'll be taking 100mcg DSIP approx 30M before sleeping tonight, and will wear my apple watch to compare sleep quality to some older data I have (I haven't worn it in a while, but I can still use this older data to compare certain sleep stats, won't be perfect but a solid baseline comparison).

Added some protein (2 eggs) into my pre-workout breakfast, with 2 rice cakes. Had a good lift, the bench moved quite well. I didn't get an excellent sleep the night prior so I did feel it a little bit during the workout despite having some caffeine but no decline in any lifts, and if anything a slight improvement on the bench. Wasn't able to get my usual incline smith machine press in as the smith was taken the whole time I was at the gym, so I replaced it with pec deck today.

Training:
Bench Press (approx 1RIR or less):
85kgx 8
85kgx 7
85kgx 7
80kgx 7 (paused reps)

Tricep Dips (Weighted)
+30kg x 6
+35kg x 4
+30kg x 5

Tricep Pushdown
31.8kg x 7
31.8kg x 8
31.8kg x 7

Lateral Raise (Cable):
6.8kg x 10
6.8kg x 10
6.8kg x 9

Pec Deck
107kg x 8
107kg x 8
107kg x 5 (had help on the last two reps of sets 1 and 2).

With the pec deck may need to drop weight slightly for form improvement, did feel my back lose its curvature as I progressed further into the set (if that makes sense). However its not an exercise I do regularly.

Nutrition:
Breakfast (Pre-workout):
Banana, Kiwi + 2 Rice Cakes with 2 eggs (394cal)

Lunch:
200g Lean Beef Mince + 145g Sweet Potato + 20g Sauce (495cal)

Snacks:
140g tuna (270cal)

Dinner:
120g Sweet Potato + 180g Lean Beef Mince + 20g Sauce (442 cal)

Total Macros: 143g protein, 122g carbs, 65g fat - 1600kcal.

Didn't log yesterday - had a concert, will be completely honest I ate some less ideal foods as I was out for a long time, though I did keep portions small. Was also a rest day so more sedentary, definitely could physically feel the difference in my body however.

 

[LevButlerov]

Monday 20/10/25


Today was a chest day, and my BPC-157 and DSIP also arrived so will be very keen to see how these impact me. Took 250mcg BPC-157 in the morning, and 250mcg now at night as I'm writing this. I'll be taking 100mcg DSIP approx 30M before sleeping tonight, and will wear my apple watch to compare sleep quality to some older data I have (I haven't worn it in a while, but I can still use this older data to compare certain sleep stats, won't be perfect but a solid baseline comparison).

Added some protein (2 eggs) into my pre-workout breakfast, with 2 rice cakes. Had a good lift, the bench moved quite well. I didn't get an excellent sleep the night prior so I did feel it a little bit during the workout despite having some caffeine but no decline in any lifts, and if anything a slight improvement on the bench. Wasn't able to get my usual incline smith machine press in as the smith was taken the whole time I was at the gym, so I replaced it with pec deck today.

Training:
Bench Press (approx 1RIR or less):
85kgx 8
85kgx 7
85kgx 7
80kgx 7 (paused reps)

Tricep Dips (Weighted)
+30kg x 6
+35kg x 4
+30kg x 5

Tricep Pushdown
31.8kg x 7
31.8kg x 8
31.8kg x 7

Lateral Raise (Cable):
6.8kg x 10
6.8kg x 10
6.8kg x 9

Pec Deck
107kg x 8
107kg x 8
107kg x 5 (had help on the last two reps of sets 1 and 2).

With the pec deck may need to drop weight slightly for form improvement, did feel my back lose its curvature as I progressed further into the set (if that makes sense). However its not an exercise I do regularly.

Nutrition:
Breakfast (Pre-workout):
Banana, Kiwi + 2 Rice Cakes with 2 eggs (394cal)

Lunch:
200g Lean Beef Mince + 145g Sweet Potato + 20g Sauce (495cal)

Snacks:
140g tuna (270cal)

Dinner:
120g Sweet Potato + 180g Lean Beef Mince + 20g Sauce (442 cal)

Total Macros: 143g protein, 122g carbs, 65g fat - 1600kcal.

Didn't log yesterday - had a concert, will be completely honest I ate some less ideal foods as I was out for a long time, though I did keep portions small. Was also a rest day so more sedentary, definitely could physically feel the difference in my body however.

Strong day logged. Bench work stayed tight with 85 kg you're strong and I see dips went up nicely!

Good call swapping to pec deck when the smith was taken, I hate waiting on machines lol

 

[25homes]

Don’t have a cycle in the plans just yet but contemplating it for the (potentially near) future, and think a log would be a good way to ensure everything else in terms of training and diet is dialed in beforehand if I DO decide to hop on. Never touched anything before, not even sure what I'd start with (Test E and HGH maybe?). Open to any peptides as well.

Currently 21, 177cm, 74kg. Been lifting since Dec 2021, with approximately 3 years of ‘real’ experience though some periods in which my training was more lacklustre.
At the moment I am taking retatrutide, ghk-cu, mt-2, semax. Taking reta for shreds and to build better food habits atm, current goal is to shred eversoslightly more, and otherwise just stay lean and maintain a low BF% for a while as I have a holiday in December, and then hit an eventual lean bulk next year following summer.

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique, and currently just started working on building up my bench once again as I plateaued many months ago with mediocre training and stopped, but wanted a goal to work towards for now.

One thing of key importance for me however is that I have mild ulcerative colitis (chronic bowel condition), so its something I gotta balance with my lifestyle and have daily medication for. Also looking to trial/incorporate some BPC157 and potentially KPV for the anti-inflammatory effects. So long as the condition remains mild my training will remain the same -- I do likely have to take a short-term prednisolone taper however as my last blood test showed very elevated calprotectin levels, and fatigue has also been higher as of recent so will be discussing this with my gastroenterologist on Thursday - may impact training & progress.

Supplements:
Morning: Zinc (22mg) Fish Oil (2000mg), Vit D3 + K2, (approx 5000IU), Creatine (5mg), Glutathione (500mg)

Night: Magnesium Glycinate (400mg), Ashwagandha (600mg)

Training:
Current split is just push, pull, arms (push and pull 2x a week, arms 1x). Typically:

Monday - Push

Tuesday - Pull

Weds - Rest

Thursday - Push

Friday - Pull

Saturday - Arms

Sunday - Rest

Haven’t hit legs for a while as I had an injury a few months back and never got back into it but will start reintegrating soon, however whenever I’ve tried recently I got lightheaded and nauseous after every set (particularly with a recent IBD flare) - though will try resume soon and chuck them on Wednesday or replace my arm session. Bloods were fine in terms of everything besides calprotectin (checked last week) so not sure of the cause, maybe just from being in a deficit? Current photo attached regardless.

Eating around 1700cal with 160g protein daily. Don't focus too much on carbs/fat. Diet is quite clean, I avoid most processed foods but allow something every now and then (typically protein bars or other protein items) for convenience/enjoyment. I track everything I eat (as long as I don't eat out, which is rare anyway). I do minimal cardio, will occasionally do 20M on stairs/treadmill. Sleep is usually 7-8hrs per night, typically closer to 7 but working on improving it. Once satisfied with shreds (aiming for maybe 2 more kg) will up the cals slowly to find maintenance.

Current physique, first ones with pump (and some good lighting haha!), as well as last ones being relaxed photos w/ no pump:


View attachment 129070View attachment 129071View attachment 129093


View attachment 129090View attachment 129089View attachment 129084View attachment 129094


If anything is missing let me know as I've never logged before

Lookin lean bro mass up

 

[Mobster]

Waiting on the DSIP feedback

 

[stevesmi]

Monday 20/10/25


Today was a chest day, and my BPC-157 and DSIP also arrived so will be very keen to see how these impact me. Took 250mcg BPC-157 in the morning, and 250mcg now at night as I'm writing this. I'll be taking 100mcg DSIP approx 30M before sleeping tonight, and will wear my apple watch to compare sleep quality to some older data I have (I haven't worn it in a while, but I can still use this older data to compare certain sleep stats, won't be perfect but a solid baseline comparison).

Added some protein (2 eggs) into my pre-workout breakfast, with 2 rice cakes. Had a good lift, the bench moved quite well. I didn't get an excellent sleep the night prior so I did feel it a little bit during the workout despite having some caffeine but no decline in any lifts, and if anything a slight improvement on the bench. Wasn't able to get my usual incline smith machine press in as the smith was taken the whole time I was at the gym, so I replaced it with pec deck today.

Training:
Bench Press (approx 1RIR or less):
85kgx 8
85kgx 7
85kgx 7
80kgx 7 (paused reps)

Tricep Dips (Weighted)
+30kg x 6
+35kg x 4
+30kg x 5

Tricep Pushdown
31.8kg x 7
31.8kg x 8
31.8kg x 7

Lateral Raise (Cable):
6.8kg x 10
6.8kg x 10
6.8kg x 9

Pec Deck
107kg x 8
107kg x 8
107kg x 5 (had help on the last two reps of sets 1 and 2).

With the pec deck may need to drop weight slightly for form improvement, did feel my back lose its curvature as I progressed further into the set (if that makes sense). However its not an exercise I do regularly.

Nutrition:
Breakfast (Pre-workout):
Banana, Kiwi + 2 Rice Cakes with 2 eggs (394cal)

Lunch:
200g Lean Beef Mince + 145g Sweet Potato + 20g Sauce (495cal)

Snacks:
140g tuna (270cal)

Dinner:
120g Sweet Potato + 180g Lean Beef Mince + 20g Sauce (442 cal)

Total Macros: 143g protein, 122g carbs, 65g fat - 1600kcal.

Didn't log yesterday - had a concert, will be completely honest I ate some less ideal foods as I was out for a long time, though I did keep portions small. Was also a rest day so more sedentary, definitely could physically feel the difference in my body however.

@ldubs yeah poor sleep makes it tough. try and get in a nap or go to bed a bit earlier. that will help

 

[ldubs]

Strong day logged. Bench work stayed tight with 85 kg you're strong and I see dips went up nicely!

Good call swapping to pec deck when the smith was taken, I hate waiting on machines lol

Thank you brother, yeah can't be bothered waiting so just did what I could find Bench is slowly picking itself back up as well which is good!!

 

[ldubs]

Lookin lean bro mass up

Thanks bro, the plan is to mass up next year as I have a holiday soon at the end of the year which I just wanna keep the shreds the same for!

 

[ldubs]

@ldubs yeah poor sleep makes it tough. try and get in a nap or go to bed a bit earlier. that will help

Yeah definitely, my sleep schedule is a complete work in progress atm! I usually get enough hours regardless but I do sleep quite late which makes an early morning pretty tough!
never been able to nap during the day so sorting my sleep schedule is my best bet

 

[ldubs]

Waiting on the DSIP feedback

I do wanna give it a couple more nights just to see what the data on the watch says as well, but first night was real good! I'll give details in log later today

 

[stevesmi]

Yeah definitely, my sleep schedule is a complete work in progress atm! I usually get enough hours regardless but I do sleep quite late which makes an early morning pretty tough!
never been able to nap during the day so sorting my sleep schedule is my best bet

sleep is a problem for all man. 95% of people on here

we are over worked and we don't have time to dedicate to it. its something where you must dedicate 8 hours out of 24 to day in and day out or else you just won't get the proper results

 

[ceo]

Yeah definitely, my sleep schedule is a complete work in progress atm! I usually get enough hours regardless but I do sleep quite late which makes an early morning pretty tough!
never been able to nap during the day so sorting my sleep schedule is my best bet

bros should try and make love before bed. that help the sleep. i make love to my tiny asian wife, she like to get slammed with the BBC too. we both sleep good @ldubs

 

[ROIDDERS]

I do wanna give it a couple more nights just to see what the data on the watch says as well, but first night was real good! I'll give details in log later today

Definitely keep us updated on that. @ldubs There are many things you can do to improve your sleep so definitely try different things. Maybe try some yoga before bed.

 

[ldubs]

sleep is a problem for all man. 95% of people on here

we are over worked and we don't have time to dedicate to it. its something where you must dedicate 8 hours out of 24 to day in and day out or else you just won't get the proper results

good to know most have the same problem haha, but yeah its definitely a work in progress because the difference in how you feel is so apparent as well. Current avg is around 7.5hrs so just trying to sort my sleep schedule more to bring it closer to 8

 

[ldubs]

bros should try and make love before bed. that help the sleep. i make love to my tiny asian wife, she like to get slammed with the BBC too. we both sleep good @ldubs

callin me single in too many different languages here brother

 

[ldubs]

Definitely keep us updated on that. @ldubs There are many things you can do to improve your sleep so definitely try different things. Maybe try some yoga before bed.

absolutely i'll give yoga and stretching a go, usually i just read but a full wind down would be beneficial

 

[ldubs]

Tuesday 21/10/25

First night using DSIP today, woke up feeling very refreshed. Whether it was placebo or not, doesn't matter to me haha. According to the apple watch I got 8hrs and 5 minutes of sleep, which exceeds my usual average (though I haven't slept with the watch in a while) of 7hrs 42m by a little bit. I 100% could have slept for longer as well but was woken up by construction next door. Attached some photos comparing last night's sleep to my averages as well. Not sure if the values are proportionate, but considering I could have slept for longer and woke up feeling super refreshed it was a positive first night nonetheless.

Training: Back Day
Bent-Over Barbell Rows
85kg x 8
80kg x 10
80kg x 8

Iso-lateral high row:
45kg x 10
45kg x 9
45kg x 8

T Bar Row:
60kg x 8
60kg x 7
60kg x 7

Rear Delt Fly (Cable, Single arm):
10kg x 12
12.5kg x 7
12.5kg x 6


Cable Wrist Curl:

35kg x 11
35kg x 11
35kg x 10

Bicep Curl (EZ Bar Standing)
40kg x 8
40kg x 6
40kg x 5

Overall very good training session, felt real good going into it and made definite improvements with rear delts and barbell rows which I am happy with.

Nutrition:
1614cal, 169g protein, 100g carb, 61g fat

Breakfast (pre-training):
Banana, 2x rice cakes, 2x eggs (346 cal)

Lunch:
Shredded Chicken Breast 270g (324 cal)

Snack:
Snack Bar (113 cals)
Shredded Chicken 105g (126cal)

Dinner:
201g porterhouse steak, 2x eggs, 145g sweet potato (587cal)


Food was good too in my opinion, my digestive enzymes and gut repair formula arrived today as well. I'm not sure how quickly BPC-157 works but my gut has been feeling significantly better over the last two days, may also be due to the aid of the budesonide, but essentially have returned to feeling normal as of now which is insanely fast considering I had just entered a flare.

 

[HarleyGuy]

Tuesday 21/10/25

First night using DSIP today, woke up feeling very refreshed. Whether it was placebo or not, doesn't matter to me haha. According to the apple watch I got 8hrs and 5 minutes of sleep, which exceeds my usual average (though I haven't slept with the watch in a while) of 7hrs 42m by a little bit. I 100% could have slept for longer as well but was woken up by construction next door. Attached some photos comparing last night's sleep to my averages as well. Not sure if the values are proportionate, but considering I could have slept for longer and woke up feeling super refreshed it was a positive first night nonetheless.

View attachment 132244View attachment 132245

Training: Back Day
Bent-Over Barbell Rows
85kg x 8
80kg x 10
80kg x 8

Iso-lateral high row:
45kg x 10
45kg x 9
45kg x 8

T Bar Row:
60kg x 8
60kg x 7
60kg x 7

Rear Delt Fly (Cable, Single arm):
10kg x 12
12.5kg x 7
12.5kg x 6


Cable Wrist Curl:

35kg x 11
35kg x 11
35kg x 10

Bicep Curl (EZ Bar Standing)
40kg x 8
40kg x 6
40kg x 5

Overall very good training session, felt real good going into it and made definite improvements with rear delts and barbell rows which I am happy with.

Nutrition:
1614cal, 169g protein, 100g carb, 61g fat

Breakfast (pre-training):
Banana, 2x rice cakes, 2x eggs (346 cal)

Lunch:
Shredded Chicken Breast 270g (324 cal)

Snack:
Snack Bar (113 cals)
Shredded Chicken 105g (126cal)

Dinner:
201g porterhouse steak, 2x eggs, 145g sweet potato (587cal)


Food was good too in my opinion, my digestive enzymes and gut repair formula arrived today as well. I'm not sure how quickly BPC-157 works but my gut has been feeling significantly better over the last two days, may also be due to the aid of the budesonide, but essentially have returned to feeling normal as of now which is insanely fast considering I had just entered a flare.

Nice to see you logging bro!

Nutrition:
1614cal, 169g protein, 100g carb, 61g fat

This is a great macro ratio for your goals keep that protein high

Dinner:
201g porterhouse steak, 2x eggs, 145g sweet potato (587cal)

Great finisher assuming this was your last meal. I like to make my last meal be the biggest (I'm 2MAD) as it alleviates (most nights) that feeling of needing to night binge or snack before bed.

Bicep Curl (EZ Bar Standing)
40kg x 8
40kg x 6
40kg x 5

Standing EZ curl vs. preacher is awesome, as long as you're not swinging it keep your core nice and tight while you're focusing on the movement.

This was a great detailed log post bro, keep up the good work!

 

[2Thick]

Consider it done in future!!


Gotcha, I'll continue to avoid them if not a special occasion and continue with my wholefoods only!

Yes. and the preparations. Very bad when they prepare it for you.

 

[Ulter]

callin me single in too many different languages here brother

i hear you on that man. @ldubs i've had women issues my whole life too. i don't hate women at all, i just don't get along with them. so i screw up all my dates

 

[2Thick]

Tuesday 21/10/25

First night using DSIP today, woke up feeling very refreshed. Whether it was placebo or not, doesn't matter to me haha. According to the apple watch I got 8hrs and 5 minutes of sleep, which exceeds my usual average (though I haven't slept with the watch in a while) of 7hrs 42m by a little bit. I 100% could have slept for longer as well but was woken up by construction next door. Attached some photos comparing last night's sleep to my averages as well. Not sure if the values are proportionate, but considering I could have slept for longer and woke up feeling super refreshed it was a positive first night nonetheless.

View attachment 132244View attachment 132245

Training: Back Day
Bent-Over Barbell Rows
85kg x 8
80kg x 10
80kg x 8

Iso-lateral high row:
45kg x 10
45kg x 9
45kg x 8

T Bar Row:
60kg x 8
60kg x 7
60kg x 7

Rear Delt Fly (Cable, Single arm):
10kg x 12
12.5kg x 7
12.5kg x 6


Cable Wrist Curl:

35kg x 11
35kg x 11
35kg x 10

Bicep Curl (EZ Bar Standing)
40kg x 8
40kg x 6
40kg x 5

Overall very good training session, felt real good going into it and made definite improvements with rear delts and barbell rows which I am happy with.

Nutrition:
1614cal, 169g protein, 100g carb, 61g fat

Breakfast (pre-training):
Banana, 2x rice cakes, 2x eggs (346 cal)

Lunch:
Shredded Chicken Breast 270g (324 cal)

Snack:
Snack Bar (113 cals)
Shredded Chicken 105g (126cal)

Dinner:
201g porterhouse steak, 2x eggs, 145g sweet potato (587cal)


Food was good too in my opinion, my digestive enzymes and gut repair formula arrived today as well. I'm not sure how quickly BPC-157 works but my gut has been feeling significantly better over the last two days, may also be due to the aid of the budesonide, but essentially have returned to feeling normal as of now which is insanely fast considering I had just entered a flare.

@ldubs 8 hours of quality sleep is perfect. That is all you need, man. People who sleep for like 11 or 12 hours it's just not needed and it's counterproductive. Also, I love the porterhouse. That's a great cut of steak.

 

[stevesmi]

good to know most have the same problem haha, but yeah its definitely a work in progress because the difference in how you feel is so apparent as well. Current avg is around 7.5hrs so just trying to sort my sleep schedule more to bring it closer to 8

yes man there are a lot of things you can do to improve sleep. i have lots of tricks i've talkd about on the podcast including blue blocker glasses before bed

 

[ceo]

callin me single in too many different languages here brother

bros haha!

 

[ROIDDERS]

absolutely i'll give yoga and stretching a go, usually i just read but a full wind down would be beneficial

yeah try it out

 

[LevButlerov]

Thank you brother, yeah can't be bothered waiting so just did what I could find Bench is slowly picking itself back up as well which is good!!

yes time is a value I get it

 

[LevButlerov]

Tuesday 21/10/25

First night using DSIP today, woke up feeling very refreshed. Whether it was placebo or not, doesn't matter to me haha. According to the apple watch I got 8hrs and 5 minutes of sleep, which exceeds my usual average (though I haven't slept with the watch in a while) of 7hrs 42m by a little bit. I 100% could have slept for longer as well but was woken up by construction next door. Attached some photos comparing last night's sleep to my averages as well. Not sure if the values are proportionate, but considering I could have slept for longer and woke up feeling super refreshed it was a positive first night nonetheless.

View attachment 132244View attachment 132245

Training: Back Day
Bent-Over Barbell Rows
85kg x 8
80kg x 10
80kg x 8

Iso-lateral high row:
45kg x 10
45kg x 9
45kg x 8

T Bar Row:
60kg x 8
60kg x 7
60kg x 7

Rear Delt Fly (Cable, Single arm):
10kg x 12
12.5kg x 7
12.5kg x 6


Cable Wrist Curl:

35kg x 11
35kg x 11
35kg x 10

Bicep Curl (EZ Bar Standing)
40kg x 8
40kg x 6
40kg x 5

Overall very good training session, felt real good going into it and made definite improvements with rear delts and barbell rows which I am happy with.

Nutrition:
1614cal, 169g protein, 100g carb, 61g fat

Breakfast (pre-training):
Banana, 2x rice cakes, 2x eggs (346 cal)

Lunch:
Shredded Chicken Breast 270g (324 cal)

Snack:
Snack Bar (113 cals)
Shredded Chicken 105g (126cal)

Dinner:
201g porterhouse steak, 2x eggs, 145g sweet potato (587cal)


Food was good too in my opinion, my digestive enzymes and gut repair formula arrived today as well. I'm not sure how quickly BPC-157 works but my gut has been feeling significantly better over the last two days, may also be due to the aid of the budesonide, but essentially have returned to feeling normal as of now which is insanely fast considering I had just entered a flare.

Barbell rows at 85 kg and T-bar rows at 60 kg hit clean, that’s strong back work and the rear delt cable work looked sharp.
Sleep boost from DSIP sounds solid, 8 hours after 1 night is a good sign.

Good to hear the gut flare settled fast and you’re feeling normal again, the BPC and enzymes likely helped more than you think.

 

[RoySimpson]

Monday 20/10/25


Today was a chest day, and my BPC-157 and DSIP also arrived so will be very keen to see how these impact me. Took 250mcg BPC-157 in the morning, and 250mcg now at night as I'm writing this. I'll be taking 100mcg DSIP approx 30M before sleeping tonight, and will wear my apple watch to compare sleep quality to some older data I have (I haven't worn it in a while, but I can still use this older data to compare certain sleep stats, won't be perfect but a solid baseline comparison).

Added some protein (2 eggs) into my pre-workout breakfast, with 2 rice cakes. Had a good lift, the bench moved quite well. I didn't get an excellent sleep the night prior so I did feel it a little bit during the workout despite having some caffeine but no decline in any lifts, and if anything a slight improvement on the bench. Wasn't able to get my usual incline smith machine press in as the smith was taken the whole time I was at the gym, so I replaced it with pec deck today.

Training:
Bench Press (approx 1RIR or less):
85kgx 8
85kgx 7
85kgx 7
80kgx 7 (paused reps)

Tricep Dips (Weighted)
+30kg x 6
+35kg x 4
+30kg x 5

Tricep Pushdown
31.8kg x 7
31.8kg x 8
31.8kg x 7

Lateral Raise (Cable):
6.8kg x 10
6.8kg x 10
6.8kg x 9

Pec Deck
107kg x 8
107kg x 8
107kg x 5 (had help on the last two reps of sets 1 and 2).

With the pec deck may need to drop weight slightly for form improvement, did feel my back lose its curvature as I progressed further into the set (if that makes sense). However its not an exercise I do regularly.

Nutrition:
Breakfast (Pre-workout):
Banana, Kiwi + 2 Rice Cakes with 2 eggs (394cal)

Lunch:
200g Lean Beef Mince + 145g Sweet Potato + 20g Sauce (495cal)

Snacks:
140g tuna (270cal)

Dinner:
120g Sweet Potato + 180g Lean Beef Mince + 20g Sauce (442 cal)

Total Macros: 143g protein, 122g carbs, 65g fat - 1600kcal.

Didn't log yesterday - had a concert, will be completely honest I ate some less ideal foods as I was out for a long time, though I did keep portions small. Was also a rest day so more sedentary, definitely could physically feel the difference in my body however.

@ldubs awesome work on the log!

 

[ballin2504]

Monday 20/10/25


Today was a chest day, and my BPC-157 and DSIP also arrived so will be very keen to see how these impact me. Took 250mcg BPC-157 in the morning, and 250mcg now at night as I'm writing this. I'll be taking 100mcg DSIP approx 30M before sleeping tonight, and will wear my apple watch to compare sleep quality to some older data I have (I haven't worn it in a while, but I can still use this older data to compare certain sleep stats, won't be perfect but a solid baseline comparison).

Added some protein (2 eggs) into my pre-workout breakfast, with 2 rice cakes. Had a good lift, the bench moved quite well. I didn't get an excellent sleep the night prior so I did feel it a little bit during the workout despite having some caffeine but no decline in any lifts, and if anything a slight improvement on the bench. Wasn't able to get my usual incline smith machine press in as the smith was taken the whole time I was at the gym, so I replaced it with pec deck today.

Training:
Bench Press (approx 1RIR or less):
85kgx 8
85kgx 7
85kgx 7
80kgx 7 (paused reps)

Tricep Dips (Weighted)
+30kg x 6
+35kg x 4
+30kg x 5

Tricep Pushdown
31.8kg x 7
31.8kg x 8
31.8kg x 7

Lateral Raise (Cable):
6.8kg x 10
6.8kg x 10
6.8kg x 9

Pec Deck
107kg x 8
107kg x 8
107kg x 5 (had help on the last two reps of sets 1 and 2).

With the pec deck may need to drop weight slightly for form improvement, did feel my back lose its curvature as I progressed further into the set (if that makes sense). However its not an exercise I do regularly.

Nutrition:
Breakfast (Pre-workout):
Banana, Kiwi + 2 Rice Cakes with 2 eggs (394cal)

Lunch:
200g Lean Beef Mince + 145g Sweet Potato + 20g Sauce (495cal)

Snacks:
140g tuna (270cal)

Dinner:
120g Sweet Potato + 180g Lean Beef Mince + 20g Sauce (442 cal)

Total Macros: 143g protein, 122g carbs, 65g fat - 1600kcal.

Didn't log yesterday - had a concert, will be completely honest I ate some less ideal foods as I was out for a long time, though I did keep portions small. Was also a rest day so more sedentary, definitely could physically feel the difference in my body however.

@ldubs what concert was it that you went to? Looks like you’re doing pretty good though.

 

[ldubs]

Nice to see you logging bro!


This is a great macro ratio for your goals keep that protein high


Great finisher assuming this was your last meal. I like to make my last meal be the biggest (I'm 2MAD) as it alleviates (most nights) that feeling of needing to night binge or snack before bed.

Standing EZ curl vs. preacher is awesome, as long as you're not swinging it keep your core nice and tight while you're focusing on the movement.

This was a great detailed log post bro, keep up the good work!

Thank you my guy!
Yep, that was my last meal. I'm almost identical to you -- I have a small breakfast most days and I like to make my last meal the biggest as I used to fall into a binge/snack before bed which I completely avoid now.

And yessir! I do swing on the last 1-2 reps on the standing curls, but that's just to get that extra squeeze out since I slow down at the bottom of the movement.

Barbell rows at 85 kg and T-bar rows at 60 kg hit clean, that’s strong back work and the rear delt cable work looked sharp.
Sleep boost from DSIP sounds solid, 8 hours after 1 night is a good sign.

Good to hear the gut flare settled fast and you’re feeling normal again, the BPC and enzymes likely helped more than you think.

Yessir! The back was feeling good, happy with the rear delt improvements. I do agree with you, I think all the additional gut supplements I've added have been super beneficial considering budesonide takes a while to kick in according to my knowledge.

@ldubs what concert was it that you went to? Looks like you’re doing pretty good though.

A rapper called Yeat! I don't drink alcohol anymore so I don't think the concert would have affected me too bad

yes man there are a lot of things you can do to improve sleep. i have lots of tricks i've talkd about on the podcast including blue blocker glasses before bed

Perfect, I'll be giving the pod a listen! I actually do have blue blocker glasses I just haven't made it a habit to use them consistently yet. Adding in stretching + reading I think will be sweet.

 

[ldubs]

Wednesday 22/10/25 & Thursday 23/10/25

Wednesday
Starting with my Wednesday morning, I had 7hrs sleep. That's on me considering I had an early alarm set and didn't get to bed early enough, but I didn't feel terrible which is likely related to the DSIP. Something of significance here which I found really cool was that my watch recorded 1HRS 45M of REM despite the 7hrs of sleep. My average sleep time (I believe I mentioned this in last log post as well) is 7hr 40M, and my average amount of REM is 1HR 17M. So despite 43M less sleep I had 30M more REM, which is also likely why I felt refreshed.

Wednesday was my first leg day in a VERYYY long time, so I took it easy - last time I tried to reincorporate legs I think I went too hard and I was lightheaded throughout the session, so I kept it very simple whilst still pushing to failure so that I can get back into the swing of things. Definitely a bit of a motivating thing seeing how much my leg strength has decreased, since I used to push much heavier weight so I am keen to work them back up.

Leg Day Training:
Hack Squat:
107.6kg x 6 reps
107.6kg x 5 reps
97.6kg x 6 reps

Leg Extension:
59.2kg x 13 reps
65kg x 11 reps
72kg x 10 reps

Leg Curl (Seated):
36kg x 12 reps
43kg x 9 reps
43kg x 9 reps

Nothing felt particularly bad, was going to add in adductors but the machine was taken. Hammy's are a weakpoint of mine so I may also start adding RDLs into this routine.

Nutrition:
1629cals, 168g protein, 90g carbs, 62g fat. Very similar to the day prior, most of my foods stay much the same.

 

[ldubs]

Thursday:
Took some of this advice so I had a long night, but made up for it in terms of sleep.

bros should try and make love before bed. that help the sleep. i make love to my tiny asian wife, she like to get slammed with the BBC too. we both sleep good @ldubs

Didn't have my watch on to track exact metrics (will resume tonight) but considering I woke up refreshed, I'd say that's a positive. Time was around 7.5HRs of sleep as well.

Chest Day Training:
Bench Press:
90kg x 5
90kg x 3
90kg x 4
90kg x 4
-- Didn't have a spot on that second set which is why I didn't push for 4!

Incline Bench Press (Smith Machine)
60kg x 9
60kg x 7
60kg x 6
-- No notable improvement here, but maintained same strength after a more intense bench session.

Pec Deck (Substituted for Tricep Dips due to it being taken):
100kg x 10
100kg x 9
100kg x 9

Lat Raise (Cable):
7kg x 12
9kg x 6
7kg x 10
-- Tried upping the weight here but form was much better at 7kg.

Tricep Pushdowns:
31.8kg x 7 reps
31.8kg x 6 reps DROP SET to 22.8kg x 8 reps

Solid feeling session as well not much to comment on here, looking forward to a good wind down for sleep later and tracking further to see what DSIP does for me.

Nutrition so far:

Breakfast:
Banana + Kiwi (204cal)

Lunch (pre-training)
Protein Pizza + Protein Bar (729cal) -- I don't think I'll be eating this pre-training again as the bloat was pretty uncomfortable mid sesh..

Dinner -- either a salmon fillet or steak + eggs + sweet potato

 

[ldubs]

i hear you on that man. @ldubs i've had women issues my whole life too. i don't hate women at all, i just don't get along with them. so i screw up all my dates

hahaha yeah I'm in the same boat as you brother

 

[Allupfromhere]

Bro this log is on fire already!! Strong numbers your pushing at your body weight bro very impressive! Keen to see how the dsip progresses for you also it was a proper game changer for myself and really helped me reset from a lengthy time of bad sleep. I would recommend it to anyone who struggles sleeping

 

[stevesmi]

Thank you my guy!
Yep, that was my last meal. I'm almost identical to you -- I have a small breakfast most days and I like to make my last meal the biggest as I used to fall into a binge/snack before bed which I completely avoid now.

And yessir! I do swing on the last 1-2 reps on the standing curls, but that's just to get that extra squeeze out since I slow down at the bottom of the movement.


Yessir! The back was feeling good, happy with the rear delt improvements. I do agree with you, I think all the additional gut supplements I've added have been super beneficial considering budesonide takes a while to kick in according to my knowledge.


A rapper called Yeat! I don't drink alcohol anymore so I don't think the concert would have affected me too bad


Perfect, I'll be giving the pod a listen! I actually do have blue blocker glasses I just haven't made it a habit to use them consistently yet. Adding in stretching + reading I think will be sweet.

right off the bat i recommend getting rid of all electronics out of your bedroom. use it for sleep only.
and blue blockers put them on after sunset. they are a must. i use every single day to block the blue light which tricks your brain into thinking its still day time

 

[LevButlerov]

Yessir! The back was feeling good, happy with the rear delt improvements. I do agree with you, I think all the additional gut supplements I've added have been super beneficial considering budesonide takes a while to kick in according to my knowledge.

add and see how you feel

 

[LevButlerov]

Wednesday 22/10/25 & Thursday 23/10/25

Wednesday
Starting with my Wednesday morning, I had 7hrs sleep. That's on me considering I had an early alarm set and didn't get to bed early enough, but I didn't feel terrible which is likely related to the DSIP. Something of significance here which I found really cool was that my watch recorded 1HRS 45M of REM despite the 7hrs of sleep. My average sleep time (I believe I mentioned this in last log post as well) is 7hr 40M, and my average amount of REM is 1HR 17M. So despite 43M less sleep I had 30M more REM, which is also likely why I felt refreshed.

Wednesday was my first leg day in a VERYYY long time, so I took it easy - last time I tried to reincorporate legs I think I went too hard and I was lightheaded throughout the session, so I kept it very simple whilst still pushing to failure so that I can get back into the swing of things. Definitely a bit of a motivating thing seeing how much my leg strength has decreased, since I used to push much heavier weight so I am keen to work them back up.

Leg Day Training:
Hack Squat:
107.6kg x 6 reps
107.6kg x 5 reps
97.6kg x 6 reps

Leg Extension:
59.2kg x 13 reps
65kg x 11 reps
72kg x 10 reps

Leg Curl (Seated):
36kg x 12 reps
43kg x 9 reps
43kg x 9 reps

Nothing felt particularly bad, was going to add in adductors but the machine was taken. Hammy's are a weakpoint of mine so I may also start adding RDLs into this routine.

Nutrition:
1629cals, 168g protein, 90g carbs, 62g fat. Very similar to the day prior, most of my foods stay much the same.

Thursday:
Took some of this advice so I had a long night, but made up for it in terms of sleep.

Didn't have my watch on to track exact metrics (will resume tonight) but considering I woke up refreshed, I'd say that's a positive. Time was around 7.5HRs of sleep as well.

Chest Day Training:
Bench Press:
90kg x 5
90kg x 3
90kg x 4
90kg x 4
-- Didn't have a spot on that second set which is why I didn't push for 4!

Incline Bench Press (Smith Machine)
60kg x 9
60kg x 7
60kg x 6
-- No notable improvement here, but maintained same strength after a more intense bench session.

Pec Deck (Substituted for Tricep Dips due to it being taken):
100kg x 10
100kg x 9
100kg x 9

Lat Raise (Cable):
7kg x 12
9kg x 6
7kg x 10
-- Tried upping the weight here but form was much better at 7kg.

Tricep Pushdowns:
31.8kg x 7 reps
31.8kg x 6 reps DROP SET to 22.8kg x 8 reps

Solid feeling session as well not much to comment on here, looking forward to a good wind down for sleep later and tracking further to see what DSIP does for me.

Nutrition so far:

Breakfast:
Banana + Kiwi (204cal)

Lunch (pre-training)
Protein Pizza + Protein Bar (729cal) -- I don't think I'll be eating this pre-training again as the bloat was pretty uncomfortable mid sesh..

Dinner -- either a salmon fillet or steak + eggs + sweet potato

Good comeback on legs. Hack at 107 kg is intense

Chest work held strong, big power!

 

[ldubs]

Bro this log is on fire already!! Strong numbers your pushing at your body weight bro very impressive! Keen to see how the dsip progresses for you also it was a proper game changer for myself and really helped me reset from a lengthy time of bad sleep. I would recommend it to anyone who struggles sleeping

Appreciate it my bro! Hearing the positives you've got from DSIP is exciting, I think it'll help me out significantly as well. Are you still taking it or was it a short-term thing?

 

[ldubs]

right off the bat i recommend getting rid of all electronics out of your bedroom. use it for sleep only.
and blue blockers put them on after sunset. they are a must. i use every single day to block the blue light which tricks your brain into thinking its still day time

Sweet brother, got the blue blockers on now think these will benefit me a lot. I can't entirely remove electronics from my room but I can certainly minimise it - reason being I have a desk setup in my room I use to work on business & study, no other place in my house but I can very easily remove my phone so that'll be a go for me

Good comeback on legs. Hack at 107 kg is intense

Chest work held strong, big power!

Thanks man the hack was absolutely brutal keen to get back to the numbers I was pushing a while ago, happy with the current chest routine, seeing minor progress in a deficit is lovely can only imagine what maintenance will bring

 

[stevesmi]

Sweet brother, got the blue blockers on now think these will benefit me a lot. I can't entirely remove electronics from my room but I can certainly minimise it - reason being I have a desk setup in my room I use to work on business & study, no other place in my house but I can very easily remove my phone so that'll be a go for me



Thanks man the hack was absolutely brutal keen to get back to the numbers I was pushing a while ago, happy with the current chest routine, seeing minor progress in a deficit is lovely can only imagine what maintenance will bring

yeah that is modern society. i hear you on that. in the future when you get a bigger place then set it up correctly. i dedicate 1 room just for sleep with nothing in it

 

[ldubs]

yeah that is modern society. i hear you on that. in the future when you get a bigger place then set it up correctly. i dedicate 1 room just for sleep with nothing in it

That's the plan, I think you're spot on with that -- so much better to have a room dedicated to winding down & just sleeping

 

[HarleyGuy]

yeah that is modern society. i hear you on that. in the future when you get a bigger place then set it up correctly. i dedicate 1 room just for sleep with nothing in it

I have that too. I had a sleep study done and I don't need a CPAP but I have my own dark room and the GF and I don't sleep together anymore and we both love it. Apparently it's a new trend LOL.

 

[HarleyGuy]

i hear you on that man. @ldubs i've had women issues my whole life too. i don't hate women at all, i just don't get along with them. so i screw up all my dates

I hear you on that @Ulter. I 'screwed up' all my dates with my brutal honesty (chicks don't generally like that - I'd tell them I'm angry, jaded, right winged, have leather skin and lived more life in 49 years than most people do in 5 lifetimes, that I won't believe anything they say for a while but am a diamond in the rough - ya most chicks think I'm too much for LOL) until I found 'the one' who actually LOVED it and she is brutally honest as well and been through as much 'war' as me just in life instead. She's a true HarleyGirl and just has a vagina in place of my junk; she's me and we don't fuck with each other, can easily set boundaries, be cuddly/affectionate too, but also tell each other to shut it when need be. "Stop being a pussy" is something she'll say to me and it turns me right the fuck on and I do listen! If I'm getting worked up she can put her hand on my arm and I stop. Same on my end.

Once I found someone that understood and accepted me for who I am without judgement then I was able to let her in by just being honest and being myself.

I say keep doing you @Ulter and let them come to you. Otherwise yes, fuck the rest of them I'm on board with that. And you'll know in 5 minutes too. I've walked out on a date before after 10 minutes at a restaurant. "Not interested sorry I'm sure you're a good person". Oddly, that seems to make them chase you more so I've had to block many.

 

[stevesmi]

That's the plan, I think you're spot on with that -- so much better to have a room dedicated to winding down & just sleeping

yep pick the quietest, coolest and darkest room away from everything and make that the bedroom where you can sleep anytime

 

[stevesmi]

I have that too. I had a sleep study done and I don't need a CPAP but I have my own dark room and the GF and I don't sleep together anymore and we both love it. Apparently it's a new trend LOL.

also the spouse spending 2 hours every morning and every night in the bathroom. silly the way they link master bedroom and master bathroom so one person annoys the other. that is why i got a house recently to keep things split up so i can go to sleep at 8pm if need be and don't have to wait until 10pm for them to be done with the bathroom

 

[ceo]

Thursday:
Took some of this advice so I had a long night, but made up for it in terms of sleep.

bros good you took my advice lol

 

[Ulter]

hahaha yeah I'm in the same boat as you brother

Yes. For me it started with my mother. And the way she used to beat me.

 

[Ulter]

I hear you on that @Ulter. I 'screwed up' all my dates with my brutal honesty (chicks don't generally like that - I'd tell them I'm angry, jaded, right winged, have leather skin and lived more life in 49 years than most people do in 5 lifetimes, that I won't believe anything they say for a while but am a diamond in the rough - ya most chicks think I'm too much for LOL) until I found 'the one' who actually LOVED it and she is brutally honest as well and been through as much 'war' as me just in life instead. She's a true HarleyGirl and just has a vagina in place of my junk; she's me and we don't fuck with each other, can easily set boundaries, be cuddly/affectionate too, but also tell each other to shut it when need be. "Stop being a pussy" is something she'll say to me and it turns me right the fuck on and I do listen! If I'm getting worked up she can put her hand on my arm and I stop. Same on my end.

Once I found someone that understood and accepted me for who I am without judgement then I was able to let her in by just being honest and being myself.

I say keep doing you @Ulter and let them come to you. Otherwise yes, fuck the rest of them I'm on board with that. And you'll know in 5 minutes too. I've walked out on a date before after 10 minutes at a restaurant. "Not interested sorry I'm sure you're a good person". Oddly, that seems to make them chase you more so I've had to block many.

For me when I was a child my mother used to beat me pretty hard. Also she used to abuse me both mentally and physically. And then after my parents sent me off to one of those special schools where they torture kids they think are gay. that is when things got super bad for me. we had to sit in cages for days on end with only a bucket and they would feed us 2x a day scraps and a few sips of water.

 

[Allupfromhere]

Appreciate it my bro! Hearing the positives you've got from DSIP is exciting, I think it'll help me out significantly as well. Are you still taking it or was it a short-term thing?

I had planned to continue to use it but it helped reset my sleep that well that i didnt need it. Averaging a quality 7ish hours each night now and believe me when your sleep is where it needs to be you feel better then any cycle can make your feel. When we get both is where the magic happens haha

 

[LevButlerov]

Thanks man the hack was absolutely brutal keen to get back to the numbers I was pushing a while ago, happy with the current chest routine, seeing minor progress in a deficit is lovely can only imagine what maintenance will bring

Brutal hack destruction

 

[HarleyGuy]

For me when I was a child my mother used to beat me pretty hard. Also she used to abuse me both mentally and physically. And then after my parents sent me off to one of those special schools where they torture kids they think are gay. that is when things got super bad for me. we had to sit in cages for days on end with only a bucket and they would feed us 2x a day scraps and a few sips of water.

Bro that's some courageous disclosure right there. You've been through some shit man I respect that. In the end I think all us bodybuilders have some sort of trauma that led us here and yours is obviously up there with the worst of it bro. I see you on here spreading mad love and great advice to all EVO members so it's obvious you've risen above that and I have nothing but respect for that. I get all about hanging on to resentments too especially when it's childhood shit, I have my own too. My trauma gave me issues with women too and it took me a long time to let my guard down my HarleyGirl and I put her through a lot of my triggers and outbursts directed at her when it had nothing to do with her but was a flashback of something unrelated, including even while I was asleep.

With the way the podcasts are going with members man it sounds like you'd have story to tell that others would really relate to but that's your call. I know I can relate to your stories bro and let them flow here man I think it's honourable that you can hop on here and put that out there.

Mad respect @Ulter. It's guys like you that are fucked like me that I love the most (said in the most positive way too!)

 

[ldubs]

For me when I was a child my mother used to beat me pretty hard. Also she used to abuse me both mentally and physically. And then after my parents sent me off to one of those special schools where they torture kids they think are gay. that is when things got super bad for me. we had to sit in cages for days on end with only a bucket and they would feed us 2x a day scraps and a few sips of water.

So much respect for sharing something like this brother, that's some insanely terrible stuff to go through. I've not been through anything remotely similar but things like this definitely would shift your perspectives heavily. You're a tough soul and even though I'm only new here as @HarleyGuy said I've seen you being super supportive and nice to everyone which is an insanely good quality to have - keep doing you bro

 

[ldubs]

I had planned to continue to use it but it helped reset my sleep that well that i didnt need it. Averaging a quality 7ish hours each night now and believe me when your sleep is where it needs to be you feel better then any cycle can make your feel. When we get both is where the magic happens haha

That's so ideal bro, not even having to use it anymore is so good! Looking forward to getting to this stage - 7hrs of good quality sleep sounds elite, I know what you mean cause you get those odd nights where you just sleep perfect and wake up feeling impeccable hahaha. Having it consistently is prime