Approved Log My Pre-Cycle Training and Diet Log

[ldubs]

Friday 24/10/25

Back Day

Surprisingly my sleep today wasn't the best, I got to bed earlier, tried to wind down but just was a bit restless. I got 6hr 37m, but interestingly enough my REM still exceeds my average. Got less deep sleep than usual which isn't ideal however. Hoping that waking up earlier kicks my rhythm back in so I can shift to getting more sleep though since I'm winding down as well now!

Back Day actually felt quite good on all exercises besides pull-ups, very plateaued on these. The iso-row and t-bar felt exceptionally good, and I dropped the weight slightly on biceps just to reduce the swinging on the last couple reps and keep them closer to the 8-12 range - think this was a good decision. The rear delt flies also had some nice, minor progression.
Training:
Pull-Up (Weighted):
30kg x 6
30kg x 5
20kg x 7

T Bar Row:
60kg x 12
65kg x 9
65kg x 8

Iso Low Row:
50kg x 10
50kg x 9
50kg x 8

Rear Delt Cable Fly:
12.5kg x 5
11.3kg x 10
11.3kg x 9

Bicep Curl (Standing, EZ-Bar):
35kg x 13
35kg x 10
35kg x 9

Nutrition:

Breakfast (pre-training): 278cals, 12.3g protein, 46.3g carbs 6g fat
Banana + Low-Carb High protein snack bar

Lunch: 729cals, 82.8g protein, 33.4g carbs, 29.8g fat
150g Tuna, 60g shredded chicken breast, 180g lean mince beef, 170g sweet potato, zero cal bbq sauce
(just ate random stuff out the fridge here not gonna lie )

Dinner: 517cal, 62.8g protein, 45g carbs 9.2g fat
193g Porterhouse Steak, 250g Sweet Potato

Snacks: 301cal, 21.5g protein, 13.6g carbs, 10.8g fat
Kiwi + Protein Bar

Total macros: 1825cals, 179g protein, 138g carbs, 56g fat

Was actually pretty keen for eggs pre-workout but was in a time crunch so I swapped it for the protein bar. Overall good day, keen to try dial in the sleep tonight a bit further as I have the ability to sleep in as well. Will probably take a rest day and train Sunday instead (arms) as I have a mate who wants to train with me that day.

 

[HarleyGuy]

Friday 24/10/25

Back Day

Surprisingly my sleep today wasn't the best, I got to bed earlier, tried to wind down but just was a bit restless. I got 6hr 37m, but interestingly enough my REM still exceeds my average. Got less deep sleep than usual which isn't ideal however. Hoping that waking up earlier kicks my rhythm back in so I can shift to getting more sleep though since I'm winding down as well now!

Back Day actually felt quite good on all exercises besides pull-ups, very plateaued on these. The iso-row and t-bar felt exceptionally good, and I dropped the weight slightly on biceps just to reduce the swinging on the last couple reps and keep them closer to the 8-12 range - think this was a good decision. The rear delt flies also had some nice, minor progression.
Training:
Pull-Up (Weighted):
30kg x 6
30kg x 5
20kg x 7

T Bar Row:
60kg x 12
65kg x 9
65kg x 8

Iso Low Row:
50kg x 10
50kg x 9
50kg x 8

Rear Delt Cable Fly:
12.5kg x 5
11.3kg x 10
11.3kg x 9

Bicep Curl (Standing, EZ-Bar):
35kg x 13
35kg x 10
35kg x 9

Nutrition:

Breakfast (pre-training): 278cals, 12.3g protein, 46.3g carbs 6g fat
Banana + Low-Carb High protein snack bar

Lunch: 729cals, 82.8g protein, 33.4g carbs, 29.8g fat
150g Tuna, 60g shredded chicken breast, 180g lean mince beef, 170g sweet potato, zero cal bbq sauce
(just ate random stuff out the fridge here not gonna lie )

Dinner: 517cal, 62.8g protein, 45g carbs 9.2g fat
193g Porterhouse Steak, 250g Sweet Potato

Snacks: 301cal, 21.5g protein, 13.6g carbs, 10.8g fat
Kiwi + Protein Bar

Total macros: 1825cals, 179g protein, 138g carbs, 56g fat

Was actually pretty keen for eggs pre-workout but was in a time crunch so I swapped it for the protein bar. Overall good day, keen to try dial in the sleep tonight a bit further as I have the ability to sleep in as well. Will probably take a rest day and train Sunday instead (arms) as I have a mate who wants to train with me that day.

Macros are nice and in check. Pull ups are good weighted like that if form is in check and definitely don't be afraid to drop the weight to keep from swinging. Keep that constant tension through the concentric motion as best you can and pause at the top and squeeze. T-bar rows looking strong get that mind muscle connection on the way up and squeeze!

One day one you said your goals were:

ULTIMATE goal is just to build more muscle overall for an aesthetic rounded physique

So once you've dropped that least 2kg I wouldn't be afraid to up the calories a little bit in the form of protein. You can get away with 2000 calories and add 50 more grams of protein easy.

 

[Ulter]

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!)

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

EVO family respect!

 

[HarleyGuy]

EVO family respect!

Hell ya bro. Love to you @Ulter keep up the good fight bro.

 

[LevButlerov]

Friday 24/10/25

Back Day

Surprisingly my sleep today wasn't the best, I got to bed earlier, tried to wind down but just was a bit restless. I got 6hr 37m, but interestingly enough my REM still exceeds my average. Got less deep sleep than usual which isn't ideal however. Hoping that waking up earlier kicks my rhythm back in so I can shift to getting more sleep though since I'm winding down as well now!

Back Day actually felt quite good on all exercises besides pull-ups, very plateaued on these. The iso-row and t-bar felt exceptionally good, and I dropped the weight slightly on biceps just to reduce the swinging on the last couple reps and keep them closer to the 8-12 range - think this was a good decision. The rear delt flies also had some nice, minor progression.
Training:
Pull-Up (Weighted):
30kg x 6
30kg x 5
20kg x 7

T Bar Row:
60kg x 12
65kg x 9
65kg x 8

Iso Low Row:
50kg x 10
50kg x 9
50kg x 8

Rear Delt Cable Fly:
12.5kg x 5
11.3kg x 10
11.3kg x 9

Bicep Curl (Standing, EZ-Bar):
35kg x 13
35kg x 10
35kg x 9

Nutrition:

Breakfast (pre-training): 278cals, 12.3g protein, 46.3g carbs 6g fat
Banana + Low-Carb High protein snack bar

Lunch: 729cals, 82.8g protein, 33.4g carbs, 29.8g fat
150g Tuna, 60g shredded chicken breast, 180g lean mince beef, 170g sweet potato, zero cal bbq sauce
(just ate random stuff out the fridge here not gonna lie )

Dinner: 517cal, 62.8g protein, 45g carbs 9.2g fat
193g Porterhouse Steak, 250g Sweet Potato

Snacks: 301cal, 21.5g protein, 13.6g carbs, 10.8g fat
Kiwi + Protein Bar

Total macros: 1825cals, 179g protein, 138g carbs, 56g fat

Was actually pretty keen for eggs pre-workout but was in a time crunch so I swapped it for the protein bar. Overall good day, keen to try dial in the sleep tonight a bit further as I have the ability to sleep in as well. Will probably take a rest day and train Sunday instead (arms) as I have a mate who wants to train with me that day.

Good back day. 65 kg t-bar and 50 kg iso rows solid.
Protein on point, add more carbs next session for pull-up power. If you feel not enough there.

 

[ldubs]

Macros are nice and in check. Pull ups are good weighted like that if form is in check and definitely don't be afraid to drop the weight to keep from swinging. Keep that constant tension through the concentric motion as best you can and pause at the top and squeeze. T-bar rows looking strong get that mind muscle connection on the way up and squeeze!

One day one you said your goals were:

So once you've dropped that least 2kg I wouldn't be afraid to up the calories a little bit in the form of protein. You can get away with 2000 calories and add 50 more grams of protein easy.

Really good advice here brother! I'll keep the weight on biceps as is, slow it down a bit and really get that squeeze at the top! Pull-up form is all good, probably getting stricter with it to be honest which is why it feels like a plateau is there

And regarding the goals you're spot on with that. I need to update it in my log as well (which I'll do today) but my stomach has been flaring a lot harsher as of the last day and a bit so the appetite's gone and I'm not efficiently absorbing nutrients - but once I'm back to normal I think I'll work my way up slowly from where I'm at now up towards maintenance calories so I can figure out where that's at. I've dropped probably 1.5 of that 2kg so depending on where I'm at once all recovered that will probably happen immediately

 

[ldubs]

Good back day. 65 kg t-bar and 50 kg iso rows solid.
Protein on point, add more carbs next session for pull-up power. If you feel not enough there.

Thanks Lev!

How many grams carbs pre-training ideally for these harder lifts would you say? I try aim for 60-90grams 30 mins to 1hr before, but not always on point with that if I'm running late haha

 

[Allupfromhere]

Thanks Lev!

How many grams carbs pre-training ideally for these harder lifts would you say? I try aim for 60-90grams 30 mins to 1hr before, but not always on point with that if I'm running late haha

Sometimes preworkout food timing can be difficult brother.. keep some cyclic dextrin or karbolyn powder for a carb drink if your running short on time. The high molecular weight allows the carbs to be absorbed very quickly making it perfect for this.

 

[HarleyGuy]

Sometimes preworkout food timing can be difficult brother.. keep some cyclic dextrin or karbolyn powder for a carb drink if your running short on time. The high molecular weight allows the carbs to be absorbed very quickly making it perfect for this.

I use two scoops of karbolyn post workout.

@idubs You can use 1-2 scoops of karbolyn preworkout for the carbs (50-100g) for your bigger heavier training days and then one scoop after to keep the glycogen pump going longer and give the muscle what it's needing if your workout was hard enough.

 

[ldubs]

Sometimes preworkout food timing can be difficult brother.. keep some cyclic dextrin or karbolyn powder for a carb drink if your running short on time. The high molecular weight allows the carbs to be absorbed very quickly making it perfect for this.

I use two scoops of karbolyn post workout.

@idubs You can use 1-2 scoops of karbolyn preworkout for the carbs (50-100g) for your bigger heavier training days and then one scoop after to keep the glycogen pump going longer and give the muscle what it's needing if your workout was hard enough.

Thanks guys! Never even heard of karbolyn before but I'll try grab some asap will sure make things easier

 

[ldubs]

Saturday & Sunday (25/10/25, 26/10/25)

Rested on both of these days. IBD flare up worsened significantly upon waking Saturday despite all the stuff I'm taking for my gut atm unfortunately, so I'm out the gym until I recover and feel physically capable haha. Haven't really tracked macros these two days either, I'll try resume tomorrow but I've just eaten what I can, aiming for plain and low FODMAP foods. Sleep quality hasn't been excellent but that's no fault of the DSIP, just been waking up in the middle of the night unfortunately! Will continue with the current regime, contemplating bumping BPC-157 dosage up to 500mcg AM and PM.

 

[HarleyGuy]

Saturday & Sunday (25/10/25, 26/10/25)

Rested on both of these days. IBD flare up worsened significantly upon waking Saturday despite all the stuff I'm taking for my gut atm unfortunately, so I'm out the gym until I recover and feel physically capable haha. Haven't really tracked macros these two days either, I'll try resume tomorrow but I've just eaten what I can, aiming for plain and low FODMAP foods. Sleep quality hasn't been excellent but that's no fault of the DSIP, just been waking up in the middle of the night unfortunately! Will continue with the current regime, contemplating bumping BPC-157 dosage up to 500mcg AM and PM.

@stevesmi does FODMAP and may be able to help you here he's the digestion King here

 

[HarleyGuy]

Thanks guys! Never even heard of karbolyn before but I'll try grab some asap will sure make things easier

My body hates processing whole food carbs except small amounts of yams, cooked veggies, or rice but this carb works like magic for me with no bloat. See pics.

 

[Allupfromhere]

Thanks guys! Never even heard of karbolyn before but I'll try grab some asap will sure make things easier

It will change the game for you bro. Not only for situations where you short for time for a preworkout meal but it is much easier to train on these kind of carbs imo.

 

[Allupfromhere]

Saturday & Sunday (25/10/25, 26/10/25)

Rested on both of these days. IBD flare up worsened significantly upon waking Saturday despite all the stuff I'm taking for my gut atm unfortunately, so I'm out the gym until I recover and feel physically capable haha. Haven't really tracked macros these two days either, I'll try resume tomorrow but I've just eaten what I can, aiming for plain and low FODMAP foods. Sleep quality hasn't been excellent but that's no fault of the DSIP, just been waking up in the middle of the night unfortunately! Will continue with the current regime, contemplating bumping BPC-157 dosage up to 500mcg AM and PM.

My mrs runs fodmap food as been a long time a gut issues for her and she likes to stay on top of any potential flares. Look into kpv to add with your bpc157 brother we found that helped her alot too with inflammation and gut health.

Are you in Australia brother? I flicked back but couldnt see. If so try get yourself some of this to use daily this can be a huge help too for you gut health.

mybrainco.com/products/gut-repair?currency=AUD&variant=39853112852654&utm_source=google&utm_medium=cpc&utm_campaign=Google Shopping&stkn=6c66579a334f&tw_source=google&tw_adid=&tw_campaign=17826433177&tw_kwdid=&gad_source=1&gad_campaignid=17178339105&gclid=CjwKCAjwjffHBhBuEiwAKMb8pNyT2sBVECZPlA_ADP-13f7vTVshd51jPLwSuaVONfWENAkXoSHCExoCs8kQAvD_BwE

 

[LevButlerov]

Thanks Lev!

How many grams carbs pre-training ideally for these harder lifts would you say? I try aim for 60-90grams 30 mins to 1hr before, but not always on point with that if I'm running late haha

30-50 grams of carbs usually, you can premix some honey into your protein shake or carb powder like karbolyn as @HarleyGuy suggested
30 protein 50 carbs should work @ldubs
but if you have digestive issues stick with honey

Saturday & Sunday (25/10/25, 26/10/25)

Rested on both of these days. IBD flare up worsened significantly upon waking Saturday despite all the stuff I'm taking for my gut atm unfortunately, so I'm out the gym until I recover and feel physically capable haha. Haven't really tracked macros these two days either, I'll try resume tomorrow but I've just eaten what I can, aiming for plain and low FODMAP foods. Sleep quality hasn't been excellent but that's no fault of the DSIP, just been waking up in the middle of the night unfortunately! Will continue with the current regime, contemplating bumping BPC-157 dosage up to 500mcg AM and PM.

have you tested any fasting during the week to combat this?

 

[ldubs]

@stevesmi does FODMAP and may be able to help you here he's the digestion King here

sweet as, that’s really good to know. would ya say just shoot him a dm?

 

[ldubs]

My mrs runs fodmap food as been a long time a gut issues for her and she likes to stay on top of any potential flares. Look into kpv to add with your bpc157 brother we found that helped her alot too with inflammation and gut health.

Are you in Australia brother? I flicked back but couldnt see. If so try get yourself some of this to use daily this can be a huge help too for you gut health.

mybrainco.com/products/gut-repair?currency=AUD&variant=39853112852654&utm_source=google&utm_medium=cpc&utm_campaign=Google Shopping&stkn=6c66579a334f&tw_source=google&tw_adid=&tw_campaign=17826433177&tw_kwdid=&gad_source=1&gad_campaignid=17178339105&gclid=CjwKCAjwjffHBhBuEiwAKMb8pNyT2sBVECZPlA_ADP-13f7vTVshd51jPLwSuaVONfWENAkXoSHCExoCs8kQAvD_BwE

Thank you my g this is super helpful! I think low fodmap is something I gotta try stick to more even when not in a flare, especially based off what you said.
I actually recently got that exact gut repair formula, been taking it daily for maybe 5 days now so hopefully will see some benefit over time! @willipede mentioned it to me
And regarding KPV, I really wanna incorporate that. I haven’t been able to find a supplier who sells KPV alone (only in the KLOW stack) but maybe I haven’t looked hard enough haha. since I still have BPC-157 and GHK-Cu vials it feels like it’d be wasteful to get the stack now.

But thanks again brother thats incredible advice, glad this sort of stuff helps your misso a lot as well!!

 

[ldubs]

30-50 grams of carbs usually, you can premix some honey into your protein shake or carb powder like karbolyn as @HarleyGuy suggested
30 protein 50 carbs should work @ldubs
but if you have digestive issues stick with honey

have you tested any fasting during the week to combat this?

Perfect, thanks mate. So does this mean better to avoid the karbolyn due to digestive issues, and just stick to honey + rice cakes or something simple?

And regarding fasting, I try it every now and then mid flare - not super experienced on it but I’ve heard great things. Very open to trying a day or two fast from tomorrow and just seeing how that impacts me.

 

[HarleyGuy]

Perfect, thanks mate. So does this mean better to avoid the karbolyn due to digestive issues, and just stick to honey + rice cakes or something simple?

And regarding fasting, I try it every now and then mid flare - not super experienced on it but I’ve heard great things. Very open to trying a day or two fast from tomorrow and just seeing how that impacts me.

You can definitely still try the karbolyn it's about as forgiving as it gets when it comes to starches/carbs.

 

[Allupfromhere]

Thank you my g this is super helpful! I think low fodmap is something I gotta try stick to more even when not in a flare, especially based off what you said.
I actually recently got that exact gut repair formula, been taking it daily for maybe 5 days now so hopefully will see some benefit over time! @willipede mentioned it to me
And regarding KPV, I really wanna incorporate that. I haven’t been able to find a supplier who sells KPV alone (only in the KLOW stack) but maybe I haven’t looked hard enough haha. since I still have BPC-157 and GHK-Cu vials it feels like it’d be wasteful to get the stack now.

But thanks again brother thats incredible advice, glad this sort of stuff helps your misso a lot as well!!

Anytime brother yes we found for her just staying on top of everything even when not in flare helped with consistent better gut health.
Check facebook for mybrainco. They have promp deals on there all the time for buy 2 get 1 free for the gut repair.

Maybe hit up @Wolfenstein to see if he can source you kpv solo bro. He is a hit of a wizard for the peps in general.

 

[LevButlerov]

Perfect, thanks mate. So does this mean better to avoid the karbolyn due to digestive issues, and just stick to honey + rice cakes or something simple?

I'm not a huge fan of powders in your case, but you can test it with your digestion @ldubs but easiest for you is honey and rice cakes

And regarding fasting, I try it every now and then mid flare - not super experienced on it but I’ve heard great things. Very open to trying a day or two fast from tomorrow and just seeing how that impacts me.

I think we should try a 36 hour fast for you to start.
@stevesmi did 10 and 19 days fasting
https://www.evolutionary.org/10-day-water-fast
https://www.evolutionary.org/my-19-day-water-fast-story

 

[ldubs]

Anytime brother yes we found for her just staying on top of everything even when not in flare helped with consistent better gut health.
Check facebook for mybrainco. They have promp deals on there all the time for buy 2 get 1 free for the gut repair.

Maybe hit up @Wolfenstein to see if he can source you kpv solo bro. He is a hit of a wizard for the peps in general.

Perfect man, I’ll keep my eyes peeled for those deals - definitely so much more worth being on top of everything at all times.

And good shout! Wolfy’s great I’ve sourced my BPC from him so I’ll see if there’s a possibility

 

[ldubs]

I'm not a huge fan of powders in your case, but you can test it with your digestion @ldubs but easiest for you is honey and rice cakes

I think we should try a 36 hour fast for you to start.
@stevesmi did 10 and 19 days fasting
https://www.evolutionary.org/10-day-water-fast
https://www.evolutionary.org/my-19-day-water-fast-story

Understandably so! I avoid protein powder 99% of the time anyway just because it can give me bloating etc so that aligns well in terms of keeping it simple for now with the rice cakes.

And I’m happy to do a 36 hour fast, currently around 17hrs fasted (only consuming simple liquids eg bouillon, not sure if that counts but I don’t see the harm) so I’ll hold out to 36 and give steve’s logs a read

 

[willipede]

Thank you my g this is super helpful! I think low fodmap is something I gotta try stick to more even when not in a flare, especially based off what you said.
I actually recently got that exact gut repair formula, been taking it daily for maybe 5 days now so hopefully will see some benefit over time! @willipede mentioned it to me
And regarding KPV, I really wanna incorporate that. I haven’t been able to find a supplier who sells KPV alone (only in the KLOW stack) but maybe I haven’t looked hard enough haha. since I still have BPC-157 and GHK-Cu vials it feels like it’d be wasteful to get the stack now.

But thanks again brother thats incredible advice, glad this sort of stuff helps your misso a lot as well!!

Not a problem bro, glad to hear the lads have been helping u out.

There's a company that makes a sup called GI repair which is oral bpc & kpv and some other stuff. It's made by LVLUP Health. I had some good luck with it in the past

But other than that, elimination diet.

Bovine or goats colostrum

And the gi repair supps

 

[LevButlerov]

Understandably so! I avoid protein powder 99% of the time anyway just because it can give me bloating etc so that aligns well in terms of keeping it simple for now with the rice cakes.

And I’m happy to do a 36 hour fast, currently around 17hrs fasted (only consuming simple liquids eg bouillon, not sure if that counts but I don’t see the harm) so I’ll hold out to 36 and give steve’s logs a read

lets try 36 hour fast to see @ldubs
but if you are drinking more than water and tea its NOT fasting
fasting is just water tea and elecrolytes, nothing else

 

[ldubs]

Not a problem bro, glad to hear the lads have been helping u out.

There's a company that makes a sup called GI repair which is oral bpc & kpv and some other stuff. It's made by LVLUP Health. I had some good luck with it in the past

But other than that, elimination diet.

Bovine or goats colostrum

And the gi repair supps

Thanks bro, I’ll look into that LVLUP GI Repair today - sounds pretty damn ideal. I’ll be ordering the bovine colostrum today as well, that one slipped my mind as I’ve got a lot of supps but I feel like you can never do to much with conditions like these!

I’ll run the elimination diet as well, I’ve kept to safe foods majority of the time so I don’t think its anything regular in my diet but I see no harm in doing this to be certain and eliminating anything potentially harmful. One thing I have observed (as someone who drinks alcohol rarely) is that a lot of my flare ups came 2 or so weeks after drinking including this one so thats a permanent cut-out.

 

[ldubs]

lets try 36 hour fast to see @ldubs
but if you are drinking more than water and tea its NOT fasting
fasting is just water tea and elecrolytes, nothing else

Ah okay I’ve messed up then I did my 36 hours but I did include bouillon and one serving of jelly, thought I was safe to keep it liquids only lol!

I’ll re-run the 36 hours fast with water/tea only from tonight or tomorrow morning in that case and just have 1-2 small meals in between today haha

GI does want me back on the prednisolone considering the severity of the situation atm so I don’t have much of a choice there but I’ll try fasting through it as I’m starting today.

 

[willipede]

Bovine colostrum has been really helpful for me and I think a lot of people overlook it.

Im glad to hear it, when logging your elimiation diet it's a good idea note how you feel after each meal as well so you can find patterns. Starting with minimal foods and slowly adding low risk ingredients one by one to assess tolerance.

It's a tedious and slow process but can be helpful.

Fasting is also quite helpful, similarly to the elimination diet your digestive tract is unlikely to get upset if there is nothing being digested.

Some people don't mind adding bone broths during there fasts, others feel it breaks the fast. I personally bone broth is a good addition to longer fasts

 

[LevButlerov]

Ah okay I’ve messed up then I did my 36 hours but I did include bouillon and one serving of jelly, thought I was safe to keep it liquids only lol!

I’ll re-run the 36 hours fast with water/tea only from tonight or tomorrow morning in that case and just have 1-2 small meals in between today haha

GI does want me back on the prednisolone considering the severity of the situation atm so I don’t have much of a choice there but I’ll try fasting through it as I’m starting today.

Redo the fast today and lets see how you feel but refeed a bit first. @ldubs

 

[LevButlerov]

Bovine colostrum has been really helpful for me and I think a lot of people overlook it.

Im glad to hear it, when logging your elimiation diet it's a good idea note how you feel after each meal as well so you can find patterns. Starting with minimal foods and slowly adding low risk ingredients one by one to assess tolerance.

It's a tedious and slow process but can be helpful.

Fasting is also quite helpful, similarly to the elimination diet your digestive tract is unlikely to get upset if there is nothing being digested.

Some people don't mind adding bone broths during there fasts, others feel it breaks the fast. I personally bone broth is a good addition to longer fasts

Bovine colostrum works really well! but the issue with it is its estrogenic @willipede

 

[ldubs]

Bovine colostrum has been really helpful for me and I think a lot of people overlook it.

Im glad to hear it, when logging your elimiation diet it's a good idea note how you feel after each meal as well so you can find patterns. Starting with minimal foods and slowly adding low risk ingredients one by one to assess tolerance.

It's a tedious and slow process but can be helpful.

Fasting is also quite helpful, similarly to the elimination diet your digestive tract is unlikely to get upset if there is nothing being digested.

Some people don't mind adding bone broths during there fasts, others feel it breaks the fast. I personally bone broth is a good addition to longer fasts

I’m glad its been helpful for you! I’ve just ordered some as well to add to the gut stack so it’ll be super cool to see, thanks bro.

I don’t mind the idea of bone broth, I think if I ever fast more than 36 hours or so I’d include it! For next fast I’ll just keep it to water/tea. Just wanna keep the digestive system pretty underwhelmed for now as the prednisolone kicks in

 

[ldubs]

29/10/25 - Wednesday (No training, gut healing focused atm)

Obviously going through a flare up with IBD I have not been able to leave the house recently and will not be training until I feel relatively normal again. I broke my 36 hour fast today (not a perfect fast though) and will be repeating it tomorrow, however not touching anything besides water/tea. Today I had no choice but to commence prednisolone as my symptoms were simply too bad, not ideal and I hate the side effects but I’ve started feeling improvements already. Took it after my first meal.

Meal 1: Banana, Rice Cakes, Honey, Cinnamon
- Very safe meal for me, gut still didn’t tolerate it too well unfortunately but I think with time it will be okay. Not the lowest FODMAP, but typically well tolerated.

Meal 2: sweet potato + poached salmon
Kept the foods pretty underseasoned, again another very safe and also low FODMAP meal. Didn’t tolerate it too well either but I think the timing was just too close with the pred and this will be fine in future

Meal 3: Poached Salmon and rice with honey
Probably my most enjoyable meal, came later in the day and so my body also tolerated it very well in comparison to prior meals.

Meal 4: Rice cake, honey, cinnamon
Wanted to try this again after the pred began to work, felt good this time around with no ill effects.

All portion sizes were also pretty small just to not overwork the digestive tract at the moment, as I recover more I will pick it up a bit. Have not tracked macros but I dont think thats a key importance in this phase yet, and I’ll resume as I’m able to eat a bit more. Kept beverages to water and gatorade, as well as other electrolytes. No issues here I would say.

Ordered some bovine colostrum to add to the gut health stack, and I think with the help of prednisolone (despite being high dose) just to get things a bit less inflamed I’ll feel better quite fast and hopefully be able to taper faster as it gives the other supplements a better opportunity to work.

Thank you all for the great advice so far, think it will go a really long way in helping me get this under control much faster & resume training, and keep it in remission for longer

 

[Allupfromhere]

Not a problem bro, glad to hear the lads have been helping u out.

There's a company that makes a sup called GI repair which is oral bpc & kpv and some other stuff. It's made by LVLUP Health. I had some good luck with it in the past

But other than that, elimination diet.

Bovine or goats colostrum

And the gi repair supps

Bro that stuff looks great! Heavy price tag on in but anyone who really understands how bad gut health can be would happily pay the money to see if it works for sure

 

[LevButlerov]

29/10/25 - Wednesday (No training, gut healing focused atm)

Obviously going through a flare up with IBD I have not been able to leave the house recently and will not be training until I feel relatively normal again. I broke my 36 hour fast today (not a perfect fast though) and will be repeating it tomorrow, however not touching anything besides water/tea. Today I had no choice but to commence prednisolone as my symptoms were simply too bad, not ideal and I hate the side effects but I’ve started feeling improvements already. Took it after my first meal.

Meal 1: Banana, Rice Cakes, Honey, Cinnamon
- Very safe meal for me, gut still didn’t tolerate it too well unfortunately but I think with time it will be okay. Not the lowest FODMAP, but typically well tolerated.

Meal 2: sweet potato + poached salmon
Kept the foods pretty underseasoned, again another very safe and also low FODMAP meal. Didn’t tolerate it too well either but I think the timing was just too close with the pred and this will be fine in future

Meal 3: Poached Salmon and rice with honey
Probably my most enjoyable meal, came later in the day and so my body also tolerated it very well in comparison to prior meals.

Meal 4: Rice cake, honey, cinnamon
Wanted to try this again after the pred began to work, felt good this time around with no ill effects.

All portion sizes were also pretty small just to not overwork the digestive tract at the moment, as I recover more I will pick it up a bit. Have not tracked macros but I dont think thats a key importance in this phase yet, and I’ll resume as I’m able to eat a bit more. Kept beverages to water and gatorade, as well as other electrolytes. No issues here I would say.

Ordered some bovine colostrum to add to the gut health stack, and I think with the help of prednisolone (despite being high dose) just to get things a bit less inflamed I’ll feel better quite fast and hopefully be able to taper faster as it gives the other supplements a better opportunity to work.

Thank you all for the great advice so far, think it will go a really long way in helping me get this under control much faster & resume training, and keep it in remission for longer

Smart call focusing on recovery and gut healing right now, training can wait till inflammation settles.

Meals look safe and easy to digest, good using salmon, rice, and honey as your base while you taper and rebuild tolerance. @ldubs
how are your digestive aids?

 

[willipede]

Meal 1: Banana, Rice Cakes, Honey, Cinnamon
- Very safe meal for me, gut still didn’t tolerate it too well unfortunately but I think with time it will be okay. Not the lowest FODMAP, but typically well tolerated.

Likely the banana here setting you off in this meal. And seeing as the rice cakes without we're tolerated better

I'd use caution around bananas, they definitely are a trigger for me and can be common for people with digestive issues due to the high fopmaps present in ripe bananas.

The riper they are generally the worse they're tolerated

 

[ldubs]

Smart call focusing on recovery and gut healing right now, training can wait till inflammation settles.

Meals look safe and easy to digest, good using salmon, rice, and honey as your base while you taper and rebuild tolerance. @ldubs
how are your digestive aids?

Currently just taking digestive enzymes with every meal considering I’m not able to efficiently absorb the nutrients, don’t have anything else (unless probiotics count?) as a digestive aid

 

[ldubs]

Likely the banana here setting you off in this meal. And seeing as the rice cakes without we're tolerated better

I'd use caution around bananas, they definitely are a trigger for me and can be common for people with digestive issues due to the high fopmaps present in ripe bananas.

The riper they are generally the worse they're tolerated

This is a real good observation! They’re super routine in my diet but they’re one of the few foods I ate in that day which were higher FODMAP, especially when riper. Outside the flare up I tolerate them well but I’ll avoid them during the flare for the reasons you’ve given - I would not have caught that.

I think I’ll keep it low fodmap entirely (i’ll try the honey again though despite being higher fodmap since I tolerated it pretty well), and then slowly start eliminating after my fast

Also looked into the LVLUP GI Repair, that’s definitely something I’m keen to get into it looks mint but the price tag may be slightly out of my range at the moment - something for later down the track for me

 

[LevButlerov]

Currently just taking digestive enzymes with every meal considering I’m not able to efficiently absorb the nutrients, don’t have anything else (unless probiotics count?) as a digestive aid

probiotics digestive enzymes psyllium husk or did you have an issue with psyllium? @ldubs

 

[willipede]

probiotics digestive enzymes psyllium husk or did you have an issue with psyllium? @ldubs

The mybrainco gut health formula that hes ordered is pretty comprehensive.

Off memory i think they use partially hydrolysed guar gum

 

[ldubs]

probiotics digestive enzymes psyllium husk or did you have an issue with psyllium? @ldubs

Ohh yes, taking probiotics, the digestive enzymes, the mybrainco gut health formula, l-glutamine. I don't take psyllium husk at the moment, that could be another one to add in - haven't had issues with it I was just initially under the impression it was for constipation but after doing some research it seems like a pretty neat supplement

The mybrainco gut health formula that hes ordered is pretty comprehensive.

Off memory i think they use partially hydrolysed guar gum

and yep, PHGG is one of the ingredients in there, also meant to be anti-inflammatory! It is quite stacked

 

[ldubs]

30/10/25 - Recovery Day

Today was another fasted day. Had trouble sleeping due to inflammation unfortunately, but after redosing the prednisolone in the morning it settled a bit - I did need to take it with food so the fast started approx. 12HRs ago, and I will need to have a small portion of food to take with the pred again tomorrow so the most I can properly fast is around 24HRs. I'll probably still hold out the extra 12HRs afterwards despite having eaten even if it does somewhat counteract the fast.
Today I had it with half a banana - this was done before reading the following so I won't be repeating that. I didn't feel amazing after either so the bananas are just cut out whilst I battle the inflammation.

Likely the banana here setting you off in this meal. And seeing as the rice cakes without we're tolerated better

I'd use caution around bananas, they definitely are a trigger for me and can be common for people with digestive issues due to the high fopmaps present in ripe bananas.

The riper they are generally the worse they're tolerated

Fast has been nice and easy, felt much better for the majority of the day as well combining it with the prednisolone with minimal cramping, not too much hunger either - just been drinking lots of water and some tea.
Since I'm not training the plan is just to get some stretching done as some minor bodily movement tonight prior to bed as otherwise I've been super sedentary.

 

[willipede]

Nice work brother, keep on top of stretching.

I do 10 minutes of yoga daily, just follow along videos on YouTube

 

[LevButlerov]

Ohh yes, taking probiotics, the digestive enzymes, the mybrainco gut health formula, l-glutamine. I don't take psyllium husk at the moment, that could be another one to add in - haven't had issues with it I was just initially under the impression it was for constipation but after doing some research it seems like a pretty neat supplement

You should get psyllium husk and take it every day you'll see a difference @ldubs

30/10/25 - Recovery Day

Today was another fasted day. Had trouble sleeping due to inflammation unfortunately, but after redosing the prednisolone in the morning it settled a bit - I did need to take it with food so the fast started approx. 12HRs ago, and I will need to have a small portion of food to take with the pred again tomorrow so the most I can properly fast is around 24HRs. I'll probably still hold out the extra 12HRs afterwards despite having eaten even if it does somewhat counteract the fast.
Today I had it with half a banana - this was done before reading the following so I won't be repeating that. I didn't feel amazing after either so the bananas are just cut out whilst I battle the inflammation.

Fast has been nice and easy, felt much better for the majority of the day as well combining it with the prednisolone with minimal cramping, not too much hunger either - just been drinking lots of water and some tea.
Since I'm not training the plan is just to get some stretching done as some minor bodily movement tonight prior to bed as otherwise I've been super sedentary.

Good recovery day overall, fasting alongside the prednisolone makes sense to calm inflammation.

Smart cutting the banana while inflammation is active.

 

[LevButlerov]

The mybrainco gut health formula that hes ordered is pretty comprehensive.

Off memory i think they use partially hydrolysed guar gum

Good I'll check on it @willipede

 

[ldubs]

Nice work brother, keep on top of stretching.

I do 10 minutes of yoga daily, just follow along videos on YouTube

Thanks bro! Good shout, will do it again today was nice to be even the tiniest bit active. I'll follow a video.

You should get psyllium husk and take it every day you'll see a difference @ldubs

Good recovery day overall, fasting alongside the prednisolone makes sense to calm inflammation.

Smart cutting the banana while inflammation is active.

On it brother, ordering some today

Feeling improvement today, slept better (still not uninterrupted) but the fasting definitely helped. I broke fast today at lunch time, roughly 36HRs since my last proper meal (excluding that banana I had for prednisolone, otherwise still around 26HR from then). Been eating rice cakes & honey, tuna, and rice crackers so far keeping things plain and no gut irritation at the moment. Prednisolone and the entire stack starting to do its thing, for dinner plan is rice or sweet potato and some salmon.

 

[LevButlerov]

Thanks bro! Good shout, will do it again today was nice to be even the tiniest bit active. I'll follow a video.



On it brother, ordering some today

Feeling improvement today, slept better (still not uninterrupted) but the fasting definitely helped. I broke fast today at lunch time, roughly 36HRs since my last proper meal (excluding that banana I had for prednisolone, otherwise still around 26HR from then). Been eating rice cakes & honey, tuna, and rice crackers so far keeping things plain and no gut irritation at the moment. Prednisolone and the entire stack starting to do its thing, for dinner plan is rice or sweet potato and some salmon.

seems you're dealing with it well so far waiting for your digestive aids to come in.

 

[ldubs]

seems you're dealing with it well so far waiting for your digestive aids to come in.

Yessir! I have my probiotics & enzymes, I take the probiotics and other supplements once in the morning and the enzymes with any meals. Only other aid I'm waiting on now is the colostrum & psyllium husk

 

[willipede]

Yessir! I have my probiotics & enzymes, I take the probiotics and other supplements once in the morning and the enzymes with any meals. Only other aid I'm waiting on now is the colostrum & psyllium husk

You won't need psyllium husk if you take the mybrainco gut repair formula.

It's already got partially hydrolysed guar gum which is generally safe for people with IBS, whereas psyllium husk can cause gas and bloating with people that already having digestive issues

 

[LevButlerov]

Yessir! I have my probiotics & enzymes, I take the probiotics and other supplements once in the morning and the enzymes with any meals. Only other aid I'm waiting on now is the colostrum & psyllium husk

get the psyllium in there it will help @ldubs

 

[LevButlerov]

You won't need psyllium husk if you take the mybrainco gut repair formula.

It's already got partially hydrolysed guar gum which is generally safe for people with IBS, whereas psyllium husk can cause gas and bloating with people that already having digestive issues

I disagree, he does need psyllium to test if his gut does well with it, if within a week no results we can drop it but you do make a good point @willipede

 

[ldubs]

You won't need psyllium husk if you take the mybrainco gut repair formula.

It's already got partially hydrolysed guar gum which is generally safe for people with IBS, whereas psyllium husk can cause gas and bloating with people that already having digestive issues

That's good to know - I assume safe for both people with IBS and people with IBD (since I have the latter)?

I disagree, he does need psyllium to test if his gut does well with it, if within a week no results we can drop it but you do make a good point @willipede

I'll give it a go but I do also see @willipede 's reasoning, happy to give it a go for a week though!

Sat 1/11/25

Rougher morning but rest of the day was smooth as ever. Switched up the diet slightly today but no issues at all stemming from it and felt good throughout the entire day after getting through the morning.

Started with 5 scrambled eggs, just seasoned with salt and pepper - very likely these were a safe food for me and can pretty much confirm based off this. Had a can of tuna as well and once again no effects.
For dinner I had another 2 eggs, 250g long-grain white rice, 100g sweet potato, and 180g steak. This also went down fine despite all the volume so these foods should also be safe, which is not super surprising but good to confirm!
Threw a protein bar in as a test and also cause I wanted a bit of a treat, I think this was a risky decision but I felt okay afterwards as well - I don't think I'll continue with these though just due to how processed they are. Could also have simply been well-tolerated due to prednisolone!

Also worth noting that this was over 2000 calories, my appetite's certainly not up to here yet and I was incredibly satiated. I stopped taking reta last week as I saw no point with the state of my stomach, so we'll see if this climbs back up and how my weight sits since I was pretty keen to drop that last kilogram but if I'm happy with how things appear when I get back into the gym etc I'll probably just maintain for the remainder of the year.

Sleep improvement as well and during the day today I felt physically capable of going to the gym so I will probably return tomorrow and just have a smaller, lighter session (depending on how I feel when I get there) to ease back into things
Fatigue is main issue I can see messing with my gym session but that's also related to me avoiding caffeine at the moment when I used to take a decent bit daily - just got the withdrawals!

 

[willipede]

Nice work brother,

Smart decision dropping the reta for now and meals look good.

Look up Dave obrien, he's an Aussie gut health professional. He works with doctors and has a more holistic approach to gut health. Also has a podcast and a lot of good information.

I was going to go to him for help with my gut issues but have mostly resolved them

 

[LevButlerov]

That's good to know - I assume safe for both people with IBS and people with IBD (since I have the latter)?




I'll give it a go but I do also see @willipede 's reasoning, happy to give it a go for a week though!

Sat 1/11/25

Rougher morning but rest of the day was smooth as ever. Switched up the diet slightly today but no issues at all stemming from it and felt good throughout the entire day after getting through the morning.

Started with 5 scrambled eggs, just seasoned with salt and pepper - very likely these were a safe food for me and can pretty much confirm based off this. Had a can of tuna as well and once again no effects.
For dinner I had another 2 eggs, 250g long-grain white rice, 100g sweet potato, and 180g steak. This also went down fine despite all the volume so these foods should also be safe, which is not super surprising but good to confirm!
Threw a protein bar in as a test and also cause I wanted a bit of a treat, I think this was a risky decision but I felt okay afterwards as well - I don't think I'll continue with these though just due to how processed they are. Could also have simply been well-tolerated due to prednisolone!

Also worth noting that this was over 2000 calories, my appetite's certainly not up to here yet and I was incredibly satiated. I stopped taking reta last week as I saw no point with the state of my stomach, so we'll see if this climbs back up and how my weight sits since I was pretty keen to drop that last kilogram but if I'm happy with how things appear when I get back into the gym etc I'll probably just maintain for the remainder of the year.

Sleep improvement as well and during the day today I felt physically capable of going to the gym so I will probably return tomorrow and just have a smaller, lighter session (depending on how I feel when I get there) to ease back into things
Fatigue is main issue I can see messing with my gym session but that's also related to me avoiding caffeine at the moment when I used to take a decent bit daily - just got the withdrawals!

Good to hear the stomach handled that full meal list fine, eggs and rice are perfect staples for IBD. Keep it slow adding new foods so you don’t flare, and solid call skipping the protein bar for now.
Once fatigue settles and you hit the gym, start with lighter loads 10-12 rep work just to recondition.
Retatrutide pause was smart till digestion and weight stabilize.

IMO we really need to get you to test fasting more @ldubs

 

[ldubs]

Nice work brother,

Smart decision dropping the reta for now and meals look good.

Look up Dave obrien, he's an Aussie gut health professional. He works with doctors and has a more holistic approach to gut health. Also has a podcast and a lot of good information.

I was going to go to him for help with my gut issues but have mostly resolved them

Thank you brother, hoping not to gain the weight back too fast off the reta since the prednisolone will definitely bump up appetite and I wanna be lean on holidays but health comes first - can always get back on it when I feel fully healthy.

I've looked into Dave's stuff briefly since reading this, I've seen he has a podcast on IBD which I'm about to listen to, and I'm seeing some free youtube videos as well. Really keen to give his view a listen - if there's any particular resources let me know as I see he does have some paid stuff on his website He seems well-informed from what I've read so far, appreciate that

 

[ldubs]

Good to hear the stomach handled that full meal list fine, eggs and rice are perfect staples for IBD. Keep it slow adding new foods so you don’t flare, and solid call skipping the protein bar for now.
Once fatigue settles and you hit the gym, start with lighter loads 10-12 rep work just to recondition.
Retatrutide pause was smart till digestion and weight stabilize.

IMO we really need to get you to test fasting more @ldubs

Yessir! Slowly testing new foods once again, one or two daily max just to safely get out the flare and then I'll resume to my normal diet

Definitely agree with the reconditioning in the gym, its only been a week or so out but I don't think I'll be capable of jumping straight back to my usual load haha, I will definitely ease into it this way.

I'm super down to continue fasting. I've already eaten today but I'm open to doing another fast tomorrow because there's literally no harm and I'm feeling the best yet, may as well keep trying this sort of stuff. I can only reasonably do a 24HR fast due to medication timing and needing to take food with them though (eg prednisolone). I'm happy to continue doing them as well, is there a specific frequency you think would be ideal for me to fast? Eg 2x 24HRs a week as my condition is still healing, then 1x 24HRs a week when good?

 

[LevButlerov]

Yessir! Slowly testing new foods once again, one or two daily max just to safely get out the flare and then I'll resume to my normal diet

Definitely agree with the reconditioning in the gym, its only been a week or so out but I don't think I'll be capable of jumping straight back to my usual load haha, I will definitely ease into it this way.

I'm super down to continue fasting. I've already eaten today but I'm open to doing another fast tomorrow because there's literally no harm and I'm feeling the best yet, may as well keep trying this sort of stuff. I can only reasonably do a 24HR fast due to medication timing and needing to take food with them though (eg prednisolone). I'm happy to continue doing them as well, is there a specific frequency you think would be ideal for me to fast? Eg 2x 24HRs a week as my condition is still healing, then 1x 24HRs a week when good?

Good plan testing new foods slow and keeping the fasts at 24h with meds is smart. 2 24h fasts weekly is fine but I would go with a 36 hour eod as a swap.

 

[ldubs]

2/11/25 - Recovery/Rest Day

Better day today, felt improvements last night also so I resumed DSIP and had one of the best sleeps I've had in the last few weeks. I slept for 8 hours 20 mins roughly, no wakeups in the night, and sleep quality felt really damn good. This was a breath of fresh air especially with the flare-up ruining my sleep recently.

No training today, I decided instead that I'll resume tomorrow with my typical split (chest monday) and keep today to just one last day of recovery. I returned to tracking macros and food, I didn't really try any new foods today but in the coming days I'd like to re-try bananas and kiwis as they're some of my favourite and go to fruit options and it feels weird not eating them

Breakfast:
5 scrambled eggs + tuna (48.7g protein, 492 cals)

Lunch:
lean mince beef (220g) + a light snack bar (60.6g protein, 476 cals)

Snacks:
chicken breast (150g) (44.7g protein, 214 cals)
2x rice cakes + honey (didnt measure honey but approx 15-20g) (108 cals)

Dinner:
lean mince beef (130g) + sweet potato (165g) (31.7g protein, 350 cals)

Total macros: 1641cals, 187g protein, 62g carb, 69g fat

Still a very low intake but it matches my appetite given the digestive issues and I think the lower food volume is likely beneficial at the moment during the flare-up & recovery. I did try some low calorie bbq sauce with lunch, and felt no repercussions. For this reason I also had some with the snack meal and dinner.

Started listening to a Dave O'Brien podcast as well and looked into some of his stuff (thanks @willipede) and found some stuff which interested me. Particularly in terms of reducing oxidative stress throughout the body, and also he seems to rate curcumin and I'm intrigued by the potential anti-inflammatory properties curcumin shows. Do need to dive deeper into his stuff but I am thinking of trying curcumin, and doing more to counter-act oxidative stress. One measure I've taken so far is quitting alcohol (albeit only a month a go but I wasn't the most frequent drinker), I think reintegrating cardio for me would be a decent measure, as well as generally upping antioxidants in the diet. I believe fasting also helps with this premise (?) so keeping that as something I do frequently could be a good shout! Will also be grabbing the psyllium husk tomorrow from the shops to give that a go.

Good plan testing new foods slow and keeping the fasts at 24h with meds is smart. 2 24h fasts weekly is fine but I would go with a 36 hour eod as a swap.

and in terms of this! I'll eat my breakfast tomorrow, take my medication and jump back into a 24HR fast. Doing them this frequently is gonna take some getting used to since I used to never fast . Just to confirm as well Lev, did you mean you'd switch the 2x 24h fasts with 1x 36h fast per week right now? Don't think I'd be able to at the moment considering medication timing but I think I may have misunderstood ya

 

[ldubs]

Actually just to add to the above - since I'm going to be resuming training would it be more beneficial to fast on rest days instead? (Wednesday, Sunday) as opposed to fasting tomorrow

 

[LevButlerov]

2/11/25 - Recovery/Rest Day

Better day today, felt improvements last night also so I resumed DSIP and had one of the best sleeps I've had in the last few weeks. I slept for 8 hours 20 mins roughly, no wakeups in the night, and sleep quality felt really damn good. This was a breath of fresh air especially with the flare-up ruining my sleep recently.

No training today, I decided instead that I'll resume tomorrow with my typical split (chest monday) and keep today to just one last day of recovery. I returned to tracking macros and food, I didn't really try any new foods today but in the coming days I'd like to re-try bananas and kiwis as they're some of my favourite and go to fruit options and it feels weird not eating them

Breakfast:
5 scrambled eggs + tuna (48.7g protein, 492 cals)

Lunch:
lean mince beef (220g) + a light snack bar (60.6g protein, 476 cals)

Snacks:
chicken breast (150g) (44.7g protein, 214 cals)
2x rice cakes + honey (didnt measure honey but approx 15-20g) (108 cals)

Dinner:
lean mince beef (130g) + sweet potato (165g) (31.7g protein, 350 cals)

Total macros: 1641cals, 187g protein, 62g carb, 69g fat

Still a very low intake but it matches my appetite given the digestive issues and I think the lower food volume is likely beneficial at the moment during the flare-up & recovery. I did try some low calorie bbq sauce with lunch, and felt no repercussions. For this reason I also had some with the snack meal and dinner.

Started listening to a Dave O'Brien podcast as well and looked into some of his stuff (thanks @willipede) and found some stuff which interested me. Particularly in terms of reducing oxidative stress throughout the body, and also he seems to rate curcumin and I'm intrigued by the potential anti-inflammatory properties curcumin shows. Do need to dive deeper into his stuff but I am thinking of trying curcumin, and doing more to counter-act oxidative stress. One measure I've taken so far is quitting alcohol (albeit only a month a go but I wasn't the most frequent drinker), I think reintegrating cardio for me would be a decent measure, as well as generally upping antioxidants in the diet. I believe fasting also helps with this premise (?) so keeping that as something I do frequently could be a good shout! Will also be grabbing the psyllium husk tomorrow from the shops to give that a go.


and in terms of this! I'll eat my breakfast tomorrow, take my medication and jump back into a 24HR fast. Doing them this frequently is gonna take some getting used to since I used to never fast . Just to confirm as well Lev, did you mean you'd switch the 2x 24h fasts with 1x 36h fast per week right now? Don't think I'd be able to at the moment considering medication timing but I think I may have misunderstood ya

Good recovery day, 8h20 sleep after DSIP is perfect and that flare clearly calming down. Keep macros light till digestion’s stable, re adding banana and kiwi next is a smart test.

Yes, fast on rest days like Wed and Sun so your training days stay fueled. 2 24h fasts weekly beats one long 36h while meds are timed. I get the issue now @ldubs

Actually just to add to the above - since I'm going to be resuming training would it be more beneficial to fast on rest days instead? (Wednesday, Sunday) as opposed to fasting tomorrow

 

[stevesmi]

2/11/25 - Recovery/Rest Day

Better day today, felt improvements last night also so I resumed DSIP and had one of the best sleeps I've had in the last few weeks. I slept for 8 hours 20 mins roughly, no wakeups in the night, and sleep quality felt really damn good. This was a breath of fresh air especially with the flare-up ruining my sleep recently.

No training today, I decided instead that I'll resume tomorrow with my typical split (chest monday) and keep today to just one last day of recovery. I returned to tracking macros and food, I didn't really try any new foods today but in the coming days I'd like to re-try bananas and kiwis as they're some of my favourite and go to fruit options and it feels weird not eating them

Breakfast:
5 scrambled eggs + tuna (48.7g protein, 492 cals)

Lunch:
lean mince beef (220g) + a light snack bar (60.6g protein, 476 cals)

Snacks:
chicken breast (150g) (44.7g protein, 214 cals)
2x rice cakes + honey (didnt measure honey but approx 15-20g) (108 cals)

Dinner:
lean mince beef (130g) + sweet potato (165g) (31.7g protein, 350 cals)

Total macros: 1641cals, 187g protein, 62g carb, 69g fat

Still a very low intake but it matches my appetite given the digestive issues and I think the lower food volume is likely beneficial at the moment during the flare-up & recovery. I did try some low calorie bbq sauce with lunch, and felt no repercussions. For this reason I also had some with the snack meal and dinner.

Started listening to a Dave O'Brien podcast as well and looked into some of his stuff (thanks @willipede) and found some stuff which interested me. Particularly in terms of reducing oxidative stress throughout the body, and also he seems to rate curcumin and I'm intrigued by the potential anti-inflammatory properties curcumin shows. Do need to dive deeper into his stuff but I am thinking of trying curcumin, and doing more to counter-act oxidative stress. One measure I've taken so far is quitting alcohol (albeit only a month a go but I wasn't the most frequent drinker), I think reintegrating cardio for me would be a decent measure, as well as generally upping antioxidants in the diet. I believe fasting also helps with this premise (?) so keeping that as something I do frequently could be a good shout! Will also be grabbing the psyllium husk tomorrow from the shops to give that a go.


and in terms of this! I'll eat my breakfast tomorrow, take my medication and jump back into a 24HR fast. Doing them this frequently is gonna take some getting used to since I used to never fast . Just to confirm as well Lev, did you mean you'd switch the 2x 24h fasts with 1x 36h fast per week right now? Don't think I'd be able to at the moment considering medication timing but I think I may have misunderstood ya

@ldubs Quitting alcohol is a great thing man. I haven't touched alcohol in about 20 years. It's a lot worse than people make it out to be. You see a lot of bullshit propaganda out there where people say that alcohol every day is okay and all that stuff. I assure you that's bullshit. The dumbest thing is where they say wine is good for you. That's just an excuse for alcoholics to feel not guilty.

 

[ceo]

2/11/25 - Recovery/Rest Day

Better day today, felt improvements last night also so I resumed DSIP and had one of the best sleeps I've had in the last few weeks. I slept for 8 hours 20 mins roughly, no wakeups in the night, and sleep quality felt really damn good. This was a breath of fresh air especially with the flare-up ruining my sleep recently.

No training today, I decided instead that I'll resume tomorrow with my typical split (chest monday) and keep today to just one last day of recovery. I returned to tracking macros and food, I didn't really try any new foods today but in the coming days I'd like to re-try bananas and kiwis as they're some of my favourite and go to fruit options and it feels weird not eating them

Breakfast:
5 scrambled eggs + tuna (48.7g protein, 492 cals)

Lunch:
lean mince beef (220g) + a light snack bar (60.6g protein, 476 cals)

Snacks:
chicken breast (150g) (44.7g protein, 214 cals)
2x rice cakes + honey (didnt measure honey but approx 15-20g) (108 cals)

Dinner:
lean mince beef (130g) + sweet potato (165g) (31.7g protein, 350 cals)

Total macros: 1641cals, 187g protein, 62g carb, 69g fat

Still a very low intake but it matches my appetite given the digestive issues and I think the lower food volume is likely beneficial at the moment during the flare-up & recovery. I did try some low calorie bbq sauce with lunch, and felt no repercussions. For this reason I also had some with the snack meal and dinner.

Started listening to a Dave O'Brien podcast as well and looked into some of his stuff (thanks @willipede) and found some stuff which interested me. Particularly in terms of reducing oxidative stress throughout the body, and also he seems to rate curcumin and I'm intrigued by the potential anti-inflammatory properties curcumin shows. Do need to dive deeper into his stuff but I am thinking of trying curcumin, and doing more to counter-act oxidative stress. One measure I've taken so far is quitting alcohol (albeit only a month a go but I wasn't the most frequent drinker), I think reintegrating cardio for me would be a decent measure, as well as generally upping antioxidants in the diet. I believe fasting also helps with this premise (?) so keeping that as something I do frequently could be a good shout! Will also be grabbing the psyllium husk tomorrow from the shops to give that a go.


and in terms of this! I'll eat my breakfast tomorrow, take my medication and jump back into a 24HR fast. Doing them this frequently is gonna take some getting used to since I used to never fast . Just to confirm as well Lev, did you mean you'd switch the 2x 24h fasts with 1x 36h fast per week right now? Don't think I'd be able to at the moment considering medication timing but I think I may have misunderstood ya

bros i don't know who dave obrien is. but that sound like maybe a gimmic. a lot of these supps overrated for clickbait @ldubs

 

[ROIDDERS]

2/11/25 - Recovery/Rest Day

Better day today, felt improvements last night also so I resumed DSIP and had one of the best sleeps I've had in the last few weeks. I slept for 8 hours 20 mins roughly, no wakeups in the night, and sleep quality felt really damn good. This was a breath of fresh air especially with the flare-up ruining my sleep recently.

No training today, I decided instead that I'll resume tomorrow with my typical split (chest monday) and keep today to just one last day of recovery. I returned to tracking macros and food, I didn't really try any new foods today but in the coming days I'd like to re-try bananas and kiwis as they're some of my favourite and go to fruit options and it feels weird not eating them

Breakfast:
5 scrambled eggs + tuna (48.7g protein, 492 cals)

Lunch:
lean mince beef (220g) + a light snack bar (60.6g protein, 476 cals)

Snacks:
chicken breast (150g) (44.7g protein, 214 cals)
2x rice cakes + honey (didnt measure honey but approx 15-20g) (108 cals)

Dinner:
lean mince beef (130g) + sweet potato (165g) (31.7g protein, 350 cals)

Total macros: 1641cals, 187g protein, 62g carb, 69g fat

Still a very low intake but it matches my appetite given the digestive issues and I think the lower food volume is likely beneficial at the moment during the flare-up & recovery. I did try some low calorie bbq sauce with lunch, and felt no repercussions. For this reason I also had some with the snack meal and dinner.

Started listening to a Dave O'Brien podcast as well and looked into some of his stuff (thanks @willipede) and found some stuff which interested me. Particularly in terms of reducing oxidative stress throughout the body, and also he seems to rate curcumin and I'm intrigued by the potential anti-inflammatory properties curcumin shows. Do need to dive deeper into his stuff but I am thinking of trying curcumin, and doing more to counter-act oxidative stress. One measure I've taken so far is quitting alcohol (albeit only a month a go but I wasn't the most frequent drinker), I think reintegrating cardio for me would be a decent measure, as well as generally upping antioxidants in the diet. I believe fasting also helps with this premise (?) so keeping that as something I do frequently could be a good shout! Will also be grabbing the psyllium husk tomorrow from the shops to give that a go.


and in terms of this! I'll eat my breakfast tomorrow, take my medication and jump back into a 24HR fast. Doing them this frequently is gonna take some getting used to since I used to never fast . Just to confirm as well Lev, did you mean you'd switch the 2x 24h fasts with 1x 36h fast per week right now? Don't think I'd be able to at the moment considering medication timing but I think I may have misunderstood ya

The eggs look really good with the tuna. @ldubs I like the beef as well. It's really solid. And you put together some healthy snacks as well.

 

[Ulter]

2/11/25 - Recovery/Rest Day

Better day today, felt improvements last night also so I resumed DSIP and had one of the best sleeps I've had in the last few weeks. I slept for 8 hours 20 mins roughly, no wakeups in the night, and sleep quality felt really damn good. This was a breath of fresh air especially with the flare-up ruining my sleep recently.

No training today, I decided instead that I'll resume tomorrow with my typical split (chest monday) and keep today to just one last day of recovery. I returned to tracking macros and food, I didn't really try any new foods today but in the coming days I'd like to re-try bananas and kiwis as they're some of my favourite and go to fruit options and it feels weird not eating them

Breakfast:
5 scrambled eggs + tuna (48.7g protein, 492 cals)

Lunch:
lean mince beef (220g) + a light snack bar (60.6g protein, 476 cals)

Snacks:
chicken breast (150g) (44.7g protein, 214 cals)
2x rice cakes + honey (didnt measure honey but approx 15-20g) (108 cals)

Dinner:
lean mince beef (130g) + sweet potato (165g) (31.7g protein, 350 cals)

Total macros: 1641cals, 187g protein, 62g carb, 69g fat

Still a very low intake but it matches my appetite given the digestive issues and I think the lower food volume is likely beneficial at the moment during the flare-up & recovery. I did try some low calorie bbq sauce with lunch, and felt no repercussions. For this reason I also had some with the snack meal and dinner.

Started listening to a Dave O'Brien podcast as well and looked into some of his stuff (thanks @willipede) and found some stuff which interested me. Particularly in terms of reducing oxidative stress throughout the body, and also he seems to rate curcumin and I'm intrigued by the potential anti-inflammatory properties curcumin shows. Do need to dive deeper into his stuff but I am thinking of trying curcumin, and doing more to counter-act oxidative stress. One measure I've taken so far is quitting alcohol (albeit only a month a go but I wasn't the most frequent drinker), I think reintegrating cardio for me would be a decent measure, as well as generally upping antioxidants in the diet. I believe fasting also helps with this premise (?) so keeping that as something I do frequently could be a good shout! Will also be grabbing the psyllium husk tomorrow from the shops to give that a go.


and in terms of this! I'll eat my breakfast tomorrow, take my medication and jump back into a 24HR fast. Doing them this frequently is gonna take some getting used to since I used to never fast . Just to confirm as well Lev, did you mean you'd switch the 2x 24h fasts with 1x 36h fast per week right now? Don't think I'd be able to at the moment considering medication timing but I think I may have misunderstood ya

@ldubs Scrambled eggs and tuna. Sounds like a really good looking breakfast if you ask me. That's good that you took a rest day off. Let your body rest a little bit and come back hard tomorrow.

 

[Mobster]

Agree here with Lev as the sleep after the DSIP caught my eye too

 

[ldubs]

Good recovery day, 8h20 sleep after DSIP is perfect and that flare clearly calming down. Keep macros light till digestion’s stable, re adding banana and kiwi next is a smart test.

Yes, fast on rest days like Wed and Sun so your training days stay fueled. 2 24h fasts weekly beats one long 36h while meds are timed. I get the issue now @ldubs

Perfect Lev! I'll keep the 24h fasts to my rest days then, keen to jump into a new one on Wednesday . And yes that sleep was literally perfect, digestion getting better and the foods feeling good! Tried kiwi today no issues will update in log later today

@ldubs Quitting alcohol is a great thing man. I haven't touched alcohol in about 20 years. It's a lot worse than people make it out to be. You see a lot of bullshit propaganda out there where people say that alcohol every day is okay and all that stuff. I assure you that's bullshit. The dumbest thing is where they say wine is good for you. That's just an excuse for alcoholics to feel not guilty.

20 years is an insanely good period, that's so awesome to hear brother! I agree, never been a heavy drinker but always lived by the premise that every now and then wouldn't do anything negative to me which was not the right outlook with gut issues I reckon. Think its better to keep away from it, and I've heard that stuff about wine which I also find pretty funny

bros i don't know who dave obrien is. but that sound like maybe a gimmic. a lot of these supps overrated for clickbait @ldubs

Yeah when you mention it bro I see where youre coming from and agree, think the stuff about minimising oxidative stress etc is worth my while but I've already got a pretty hefty gut stack with the help of all you lads so probably not super necessary to continue adding to it especially since stuff like that can just be a selling point

 

[ldubs]

The eggs look really good with the tuna. @ldubs I like the beef as well. It's really solid. And you put together some healthy snacks as well.

@ldubs Scrambled eggs and tuna. Sounds like a really good looking breakfast if you ask me. That's good that you took a rest day off. Let your body rest a little bit and come back hard tomorrow.

Thanks lads, real easy to make too been loving the eggs and tuna just gotta be careful not to eat tuna everyday . Been trying to keep the meals and snacks pretty easy on the gut whilst getting my macros and its feeling good so far especially with resuming training

 

[2Thick]

Actually just to add to the above - since I'm going to be resuming training would it be more beneficial to fast on rest days instead? (Wednesday, Sunday) as opposed to fasting tomorrow

That is certainly a strategy that you can do or you can fast the night before and the day of your workout, then get your workout done and then break the fast. @ldubs

 

[stevesmi]

Perfect Lev! I'll keep the 24h fasts to my rest days then, keen to jump into a new one on Wednesday . And yes that sleep was literally perfect, digestion getting better and the foods feeling good! Tried kiwi today no issues will update in log later today

20 years is an insanely good period, that's so awesome to hear brother! I agree, never been a heavy drinker but always lived by the premise that every now and then wouldn't do anything negative to me which was not the right outlook with gut issues I reckon. Think its better to keep away from it, and I've heard that stuff about wine which I also find pretty funny


Yeah when you mention it bro I see where youre coming from and agree, think the stuff about minimising oxidative stress etc is worth my while but I've already got a pretty hefty gut stack with the help of all you lads so probably not super necessary to continue adding to it especially since stuff like that can just be a selling point

yeah the wine lie is based on studies that showed that the skin of grapes contained reservatrol which was heart healthy. the problem is wine that people drink doesn't contain a single amount of reservatrol, and they almost always contain sulfates which are not only horrible for the environment but also mess up the endocrine system. i tell people all the time just stick to eat organic fruits. no need to drink wine lol

 

[ceo]

Yeah when you mention it bro I see where youre coming from and agree, think the stuff about minimising oxidative stress etc is worth my while but I've already got a pretty hefty gut stack with the help of all you lads so probably not super necessary to continue adding to it especially since stuff like that can just be a selling point

bros try it out and see and give us honest assessment. i biased though i hate these youtubers and instagramers. they a joke, wish they would spend 1 week doing my job and working like real men

 

[ROIDDERS]

Thanks lads, real easy to make too been loving the eggs and tuna just gotta be careful not to eat tuna everyday . Been trying to keep the meals and snacks pretty easy on the gut whilst getting my macros and its feeling good so far especially with resuming training

yeah tuna has a lot of mercury thats the issue. also food borne illness is a real thing with canned meats

 

[Ulter]

Thanks lads, real easy to make too been loving the eggs and tuna just gotta be careful not to eat tuna everyday . Been trying to keep the meals and snacks pretty easy on the gut whilst getting my macros and its feeling good so far especially with resuming training

you gotta love it!

 

[LevButlerov]

Perfect Lev! I'll keep the 24h fasts to my rest days then, keen to jump into a new one on Wednesday . And yes that sleep was literally perfect, digestion getting better and the foods feeling good! Tried kiwi today no issues will update in log later today

lets stay on this and see how you do @ldubs

 

[ldubs]

That is certainly a strategy that you can do or you can fast the night before and the day of your workout, then get your workout done and then break the fast. @ldubs

This actually sounds quite solid too as long as I'm able to get my workout done early enough due to the timing of my medication - that post-workout meal would be pretty bomb


You have a personal preference between this method vs fasting on rest days by any chance brother?

yeah the wine lie is based on studies that showed that the skin of grapes contained reservatrol which was heart healthy. the problem is wine that people drink doesn't contain a single amount of reservatrol, and they almost always contain sulfates which are not only horrible for the environment but also mess up the endocrine system. i tell people all the time just stick to eat organic fruits. no need to drink wine lol

Ahhh I see, I never dove into it but this makes sense, funny that they got no reservatrol so the claims are completely pointless haha. And just adding to the sulfates the ethanol itself no good either, just a double whammy. Fully agree with you though used to drink for the social aspect with mates but just not worth it, feels so much better with fruits and organic food as you said

bros try it out and see and give us honest assessment. i biased though i hate these youtubers and instagramers. they a joke, wish they would spend 1 week doing my job and working like real men

I might do, I feel even if I implemented it would be hard to tell if its whats causing the change since I take so much stuff already, if I can find a reasonable product I might but I do agree majority are jesters just trying to make a quick buck off some bullshit regimen

 

[ldubs]

yeah tuna has a lot of mercury thats the issue. also food borne illness is a real thing with canned meats

Yessir, its literally my go to quick snack but I gotta be cautious with the mercury so I'm trying to limit it to a can or two a week where possible. Had no clue about the food borne illness but just another reason to keep consumption in check

 

[ldubs]

03/11/25 - Resuming Training & Gut Recovery

First day back training, resumed with my standard PPL split with a push session today. Sleep wasn't as adequate but I took my prednisolone slightly later in the day yesterday which would have certainly impacted my sleep as I had a bit of insomnia, but once falling asleep had no issues. Didn't track very meticulously but I assume around 7h max. Training was hard, could feel the loss of strength though I did stick to more reconditioning work aiming for higher reps, plan was go for 10-12 but I did want to try move somewhat decent weight so some sets were more around the 8-10 range. I may have lost a tiny bit of muscle during the peak of the gut flare, felt everso slightly smaller and reduction in weight could track with that. Weighed in today at 72kg, prior to flare I was around 73 though some of this could also just be water.

Training:

Bench Press:
70kg x 10 reps
70kg x 9 reps
70kg x 8 reps

Dips (Weighted):
20kg x 8 reps
10kg x 10 reps
10kg x 9 reps

Tricep Pushdowns:
29.5kg x 10 reps
29.5kg x 9 reps
29.5kg x 8 reps

Lateral Raise (Cable):
6.8kg x 9 reps each side
6.8kg x 8 reps each side, form started to falter a bit compared to previous training so decided to drop.
4.5kg x 10 reps

Overhead press (barbell):
40kg x 8 reps
40kg x 8 reps

Exercises weren't in the usual order, kinda just took what was free at the time as I wasn't too fussed since it was more reconditioning work. Frustrating seeing the weight drop but part of the process, hopefully bounces back relatively fast with the prednisolone not counting out too much progress. Can't expect to be too strong with over a week of no training

Nutrition:

Breakfast (Pre-Training)
5 scrambled eggs, 2 rice cakes with honey and cinnamon (466 cals, 31.8g protein, 29.3g carbs, 25.2g fat)

Lunch:
Sweet potato (125g), Salmon Fillet (120g), rice (62.5g), 1 egg (606 cals, 33.6g protein, 56.6g carbs, 26.8g fat)
Basically crispy salmon with some fried rice

Dinner:
Sweet potato (200g), chicken breast (350g) (64.9g protein, 36.7g carbs, 20.4g fat)

Snacks:
Chicken breast (115g) (164 cals, 34.3g protein, 2.9g fat)

Totals: 1820cals, 164g protein, 123g carbs, 75g fat

Pretty high in fats today and didn't realise my pre-workout carbs were a bit low so will try bump this up a bit tomorrow. Felt good on all this, forgot to track but I did try re-implement kiwi today. Had a pretty damn ripe one, but no ill reaction from the gut which was a good sign. Also tried some caffeine (around 100mg), did get a minor gut reaction but nothing majorly negative as opposed to what I've experienced with the flare so I'll try keep caffeine low on days where sleep is a bit less adequate. Appetite still not the highest, had to force feed lunch a bit despite the lower calories but I think its slowly improving as the gut settles as well.

Pic of lunch as well as current physique from first day back attached, with pump still looks like a decent base I think

 

[LevButlerov]

03/11/25 - Resuming Training & Gut Recovery

First day back training, resumed with my standard PPL split with a push session today. Sleep wasn't as adequate but I took my prednisolone slightly later in the day yesterday which would have certainly impacted my sleep as I had a bit of insomnia, but once falling asleep had no issues. Didn't track very meticulously but I assume around 7h max. Training was hard, could feel the loss of strength though I did stick to more reconditioning work aiming for higher reps, plan was go for 10-12 but I did want to try move somewhat decent weight so some sets were more around the 8-10 range. I may have lost a tiny bit of muscle during the peak of the gut flare, felt everso slightly smaller and reduction in weight could track with that. Weighed in today at 72kg, prior to flare I was around 73 though some of this could also just be water.

Training:

Bench Press:
70kg x 10 reps
70kg x 9 reps
70kg x 8 reps

Dips (Weighted):
20kg x 8 reps
10kg x 10 reps
10kg x 9 reps

Tricep Pushdowns:
29.5kg x 10 reps
29.5kg x 9 reps
29.5kg x 8 reps

Lateral Raise (Cable):
6.8kg x 9 reps each side
6.8kg x 8 reps each side, form started to falter a bit compared to previous training so decided to drop.
4.5kg x 10 reps

Overhead press (barbell):
40kg x 8 reps
40kg x 8 reps

Exercises weren't in the usual order, kinda just took what was free at the time as I wasn't too fussed since it was more reconditioning work. Frustrating seeing the weight drop but part of the process, hopefully bounces back relatively fast with the prednisolone not counting out too much progress. Can't expect to be too strong with over a week of no training

Nutrition:

Breakfast (Pre-Training)
5 scrambled eggs, 2 rice cakes with honey and cinnamon (466 cals, 31.8g protein, 29.3g carbs, 25.2g fat)

Lunch:
Sweet potato (125g), Salmon Fillet (120g), rice (62.5g), 1 egg (606 cals, 33.6g protein, 56.6g carbs, 26.8g fat)
Basically crispy salmon with some fried rice

Dinner:
Sweet potato (200g), chicken breast (350g) (64.9g protein, 36.7g carbs, 20.4g fat)

Snacks:
Chicken breast (115g) (164 cals, 34.3g protein, 2.9g fat)

Totals: 1820cals, 164g protein, 123g carbs, 75g fat

Pretty high in fats today and didn't realise my pre-workout carbs were a bit low so will try bump this up a bit tomorrow. Felt good on all this, forgot to track but I did try re-implement kiwi today. Had a pretty damn ripe one, but no ill reaction from the gut which was a good sign. Also tried some caffeine (around 100mg), did get a minor gut reaction but nothing majorly negative as opposed to what I've experienced with the flare so I'll try keep caffeine low on days where sleep is a bit less adequate. Appetite still not the highest, had to force feed lunch a bit despite the lower calories but I think its slowly improving as the gut settles as well.

Pic of lunch as well as current physique from first day back attached, with pump still looks like a decent base I think

View attachment 137330

Good to see you back training and managing the gut recovery smartly. The 72kg is normal after inflammation and reduced intake, you’ll regain quickly once appetite normalizes. @ldubs

Prednisolone timing can definitely disrupt sleep, so move it earlier in the morning and keep caffeine lower until your gut stabilizes fully.

Kiwi toleration is a good sign your digestion is healing, but don’t rush to add more triggers yet.
IMO keep fats moderate under 50g while gut flora resets and use easier carb sources pre training like white rice or cream of rice for now.

Training volume looks right but a bit high volume to start, cut back by a few sets imo

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer

 

[Pigsy]

Good to see you back training and managing the gut recovery smartly. The 72kg is normal after inflammation and reduced intake, you’ll regain quickly once appetite normalizes. @ldubs

Prednisolone timing can definitely disrupt sleep, so move it earlier in the morning and keep caffeine lower until your gut stabilizes fully.

Kiwi toleration is a good sign your digestion is healing, but don’t rush to add more triggers yet.
IMO keep fats moderate under 50g while gut flora resets and use easier carb sources pre training like white rice or cream of rice for now.

Training volume looks right but a bit high volume to start, cut back by a few sets imo

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer

Like @LevButlerov said. Work your way up to the high volume. Coming start out of the gate can burn you out

 

[Allupfromhere]

03/11/25 - Resuming Training & Gut Recovery

First day back training, resumed with my standard PPL split with a push session today. Sleep wasn't as adequate but I took my prednisolone slightly later in the day yesterday which would have certainly impacted my sleep as I had a bit of insomnia, but once falling asleep had no issues. Didn't track very meticulously but I assume around 7h max. Training was hard, could feel the loss of strength though I did stick to more reconditioning work aiming for higher reps, plan was go for 10-12 but I did want to try move somewhat decent weight so some sets were more around the 8-10 range. I may have lost a tiny bit of muscle during the peak of the gut flare, felt everso slightly smaller and reduction in weight could track with that. Weighed in today at 72kg, prior to flare I was around 73 though some of this could also just be water.

Training:

Bench Press:
70kg x 10 reps
70kg x 9 reps
70kg x 8 reps

Dips (Weighted):
20kg x 8 reps
10kg x 10 reps
10kg x 9 reps

Tricep Pushdowns:
29.5kg x 10 reps
29.5kg x 9 reps
29.5kg x 8 reps

Lateral Raise (Cable):
6.8kg x 9 reps each side
6.8kg x 8 reps each side, form started to falter a bit compared to previous training so decided to drop.
4.5kg x 10 reps

Overhead press (barbell):
40kg x 8 reps
40kg x 8 reps

Exercises weren't in the usual order, kinda just took what was free at the time as I wasn't too fussed since it was more reconditioning work. Frustrating seeing the weight drop but part of the process, hopefully bounces back relatively fast with the prednisolone not counting out too much progress. Can't expect to be too strong with over a week of no training

Nutrition:

Breakfast (Pre-Training)
5 scrambled eggs, 2 rice cakes with honey and cinnamon (466 cals, 31.8g protein, 29.3g carbs, 25.2g fat)

Lunch:
Sweet potato (125g), Salmon Fillet (120g), rice (62.5g), 1 egg (606 cals, 33.6g protein, 56.6g carbs, 26.8g fat)
Basically crispy salmon with some fried rice

Dinner:
Sweet potato (200g), chicken breast (350g) (64.9g protein, 36.7g carbs, 20.4g fat)

Snacks:
Chicken breast (115g) (164 cals, 34.3g protein, 2.9g fat)

Totals: 1820cals, 164g protein, 123g carbs, 75g fat

Pretty high in fats today and didn't realise my pre-workout carbs were a bit low so will try bump this up a bit tomorrow. Felt good on all this, forgot to track but I did try re-implement kiwi today. Had a pretty damn ripe one, but no ill reaction from the gut which was a good sign. Also tried some caffeine (around 100mg), did get a minor gut reaction but nothing majorly negative as opposed to what I've experienced with the flare so I'll try keep caffeine low on days where sleep is a bit less adequate. Appetite still not the highest, had to force feed lunch a bit despite the lower calories but I think its slowly improving as the gut settles as well.

Pic of lunch as well as current physique from first day back attached, with pump still looks like a decent base I think

View attachment 137330

Big win for the dsip
Love that combo of exercises for a push day brother, carefull the overhead barbell press. Some setups can be awkward getting the bar on and off and this is where shit normally goes wrong. Can always see if your gym has a shoulder press machine that feels good to you. Will allow you to start in a safer position.

Strength will bounce back bro these thing happen, dont be too hard on yourself.

 

[HarleyGuy]

Looks like you're back at it bro and training seems surprisingly right back in check.

You have a personal preference between this method vs fasting on rest days by any chance brother?

I just started 24 hour fasting and it will be on rest days I don't want to attempt to train yet on fast days

Totals: 1820cals, 164g protein, 123g carbs, 75g fat

Great macro proportions

rice (62.5g)

With your stomach issues is this a fast white rice? Be careful with heavier carbs.

Can't expect to be too strong with over a week of no training

You'll be surprised how fast it comes back. Marathon not a sprint brutha!

 

[ldubs]

Good to see you back training and managing the gut recovery smartly. The 72kg is normal after inflammation and reduced intake, you’ll regain quickly once appetite normalizes. @ldubs

Prednisolone timing can definitely disrupt sleep, so move it earlier in the morning and keep caffeine lower until your gut stabilizes fully.

Kiwi toleration is a good sign your digestion is healing, but don’t rush to add more triggers yet.
IMO keep fats moderate under 50g while gut flora resets and use easier carb sources pre training like white rice or cream of rice for now.

Training volume looks right but a bit high volume to start, cut back by a few sets imo

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer

Like @LevButlerov said. Work your way up to the high volume. Coming start out of the gate can burn you out

Got it guys, I've moved the pred earlier in the day so I try to eat pretty shortly after getting up. Won't be integrating too many more foods, pretty similar diet to what I had beforehand anyways so relatively satisfied. Never used cream of rice but I'll look for some otherwise just use white rice though I do usually train in the morning so that'll be interesting haha

Noted about the volume as well, definitely felt it today. Will be reducing total sets and try keep the weight even closer to 10-12 reps just to ease back in. Appreciate it!

 

[ldubs]

Big win for the dsip
Love that combo of exercises for a push day brother, carefull the overhead barbell press. Some setups can be awkward getting the bar on and off and this is where shit normally goes wrong. Can always see if your gym has a shoulder press machine that feels good to you. Will allow you to start in a safer position.

Strength will bounce back bro these thing happen, dont be too hard on yourself.

Thanks for the advice brother - I enjoy my OHP barbell press but more than happy to make the switch to a machine (or smith, enjoy that too what you think?) cause I fully get the safety thing. Just thought it was a good lift for strength but not really fussed at all, always happy to take the advice

 

[ldubs]

Looks like you're back at it bro and training seems surprisingly right back in check.


I just started 24 hour fasting and it will be on rest days I don't want to attempt to train yet on fast days

Great macro proportions

With your stomach issues is this a fast white rice? Be careful with heavier carbs.

You'll be surprised how fast it comes back. Marathon not a sprint brutha!

Yessir gotta remember it takes time you right!

I'll do the same as you with fasting in that case, keep it to the rest days maybe just do some light cardio. Don't think I'll feel too good training fully fasted!

And the rice was long-grain white rice, not sure if its fast (I think it is) but may be wrong

 

[HarleyGuy]

Yessir gotta remember it takes time you right!

I'll do the same as you with fasting in that case, keep it to the rest days maybe just do some light cardio. Don't think I'll feel too good training fully fasted!

And the rice was long-grain white rice, not sure if its fast (I think it is) but may be wrong

Actually scratch that. Fasting is one thing I’m still dialling in and learning about and @LevButlerov just advised me that fasting on rest days isn’t the way to go. Rest days are for recovery so we need the nutrients and protein. Best to fast on a training day and just lower the volume and weight.

Sometimes I do things without actually thinking about it first and Levs advice makes perfect sense

 

[ldubs]

Actually scratch that. Fasting is one thing I’m still dialling in and learning about and @LevButlerov

Haha say less, Lev said 24h on rest days should be good for me considering the circumstances at the moment so I'll be giving this a crack I know barely anything bout it either but seems beneficial

Yes, fast on rest days like Wed and Sun so your training days stay fueled. 2 24h fasts weekly beats one long 36h while meds are timed. I get the issue now @ldubs

 

[HarleyGuy]

Haha say less, Lev said 24h on rest days should be good for me considering the circumstances at the moment so I'll be giving this a crack I know barely anything bout it either but seems beneficial

Yes different for everyone that’s true. With your program that makes sense as well.

 

[ldubs]

4/11/25 - Back day & gut recovery

Had a bit of prednisolone insomnia again night prior, nothing too major and once I got to sleep it was fine probably once again with the aid of DSIP. Woke up with some hayfever as well so was a bit groggy but made due. Took notes from you guys as well and dropped the volume as I'm just resuming training, felt much better and I prefered 2 sets per exercise so probably something I'll integrate for my workouts in future for most exercises.
Gut has recovered a decent bit, saw my GI he was happy with the easing of symptoms I've mentioned but obviously need to continue the corticosteroids for a while; he's planned the taper and its:
40mg pred x 3 more days
25mg pred x 1wk
10mg x 1wk
5mg x 1wk
2.5mg x 4wk (while im away)
and I have to take budesonide (9mg) daily at the same time. Not the best news but I believe as the pred drops (particularly closer to 10mg) everything in terms of training/lifestyle (and water retention etc) will start to feel a whole lot better.

Training:
Pull-Ups (Bodyweight, just real slow form as opposed to using weighted today)
13 reps
11 reps

Iso-Lateral High Row:
40kg x 10 reps (each side)
40kg x 10 reps (each side)
* These felt good, last weight I recorded in my app was 45kg x 10 reps so nothing dramatic here anyway.

Bicep Curl (barbell, standing), Super set with DB Hammer Curls
Standing curls 30kg x 12 reps, hammers 17.5kg x 6 reps
Standing curls 30kg x 10 reps, hammers 17.5kg x 6 reps
* Slow form, made sure not to swing. Again a bit weaker but expected.

Rear Delt Reverse Fly (Pec Dec, Single Arm)
45kg x 12 reps
45kg x 12 reps
*never tried this before but actually felt pretty good, did it since cables werent free and liked it

Wanted to also add in two sets of T-Bar row since its typical routine for me but was never available, couldnt be bothered waiting. Added in 10M incline walk at the treadmill at the end to slowly work myself back into some cardio as well. Once again enjoyed this lower volume training, happy to be back and ease myself in.

Nutrition:
Total macros: 1762cals, 146g protein, 137g carbs, 67g fat

Breakfast (pre-training): 550cals, 27.6g protein, 73.5g carbs, 20.8g fat
4 eggs, 2x rice cakes with 1 banana + 20g honey

Lunch: 417cals, 26.3g protein, 29.7g carbs, 21.2g fat
165g sweet potato + 120g salmon fillet

Dinner: 275cals, 51.7g protein, 0g carbs, 7.3g fat
170g porterhouse steak

Snacks: 520cals, 40.8g protein, 34g carbs, 18.2g fat
protein bar, 70g tuna, 3x rice cakes + 20g honey

Once again appetite very very slowly kicking its way up. Not so happy with the lower protein today and still high fats (I know you said try drop it slightly @LevButlerov ) which I'm trying to reduce so the eggs and two servings fish probably wasn't the best choice, got more steaks to substitute instead for the coming days. No real new foods tried here kept my diet to what I know, no gut issues at all. Will be fasting tomorrow so may try have a quick bite of something and then have a small portion of food immediately after waking up for medication and jump straight into the 24h fast.
Second day of psyllium husk for me as well, nothing negative to comment about at all there so should be a good addition.

 

[2Thick]

This actually sounds quite solid too as long as I'm able to get my workout done early enough due to the timing of my medication - that post-workout meal would be pretty bomb


You have a personal preference between this method vs fasting on rest days by any chance brother?

i like to mix it up myself. keeps from getting boring. my suggestion is try different things and see what works and you can always change it

 

[Allupfromhere]

Thanks for the advice brother - I enjoy my OHP barbell press but more than happy to make the switch to a machine (or smith, enjoy that too what you think?) cause I fully get the safety thing. Just thought it was a good lift for strength but not really fussed at all, always happy to take the advice

If you enjoy it and feel in complete control then you still can bro, Smith machine may give you the best of both worlds still feeling like a bb ohp and allowing a safter starting height.

 

[Allupfromhere]

4/11/25 - Back day & gut recovery

Had a bit of prednisolone insomnia again night prior, nothing too major and once I got to sleep it was fine probably once again with the aid of DSIP. Woke up with some hayfever as well so was a bit groggy but made due. Took notes from you guys as well and dropped the volume as I'm just resuming training, felt much better and I prefered 2 sets per exercise so probably something I'll integrate for my workouts in future for most exercises.
Gut has recovered a decent bit, saw my GI he was happy with the easing of symptoms I've mentioned but obviously need to continue the corticosteroids for a while; he's planned the taper and its:
40mg pred x 3 more days
25mg pred x 1wk
10mg x 1wk
5mg x 1wk
2.5mg x 4wk (while im away)
and I have to take budesonide (9mg) daily at the same time. Not the best news but I believe as the pred drops (particularly closer to 10mg) everything in terms of training/lifestyle (and water retention etc) will start to feel a whole lot better.

Training:
Pull-Ups (Bodyweight, just real slow form as opposed to using weighted today)
13 reps
11 reps

Iso-Lateral High Row:
40kg x 10 reps (each side)
40kg x 10 reps (each side)
* These felt good, last weight I recorded in my app was 45kg x 10 reps so nothing dramatic here anyway.

Bicep Curl (barbell, standing), Super set with DB Hammer Curls
Standing curls 30kg x 12 reps, hammers 17.5kg x 6 reps
Standing curls 30kg x 10 reps, hammers 17.5kg x 6 reps
* Slow form, made sure not to swing. Again a bit weaker but expected.

Rear Delt Reverse Fly (Pec Dec, Single Arm)
45kg x 12 reps
45kg x 12 reps
*never tried this before but actually felt pretty good, did it since cables werent free and liked it

Wanted to also add in two sets of T-Bar row since its typical routine for me but was never available, couldnt be bothered waiting. Added in 10M incline walk at the treadmill at the end to slowly work myself back into some cardio as well. Once again enjoyed this lower volume training, happy to be back and ease myself in.

Nutrition:
Total macros: 1762cals, 146g protein, 137g carbs, 67g fat

Breakfast (pre-training): 550cals, 27.6g protein, 73.5g carbs, 20.8g fat
4 eggs, 2x rice cakes with 1 banana + 20g honey

Lunch: 417cals, 26.3g protein, 29.7g carbs, 21.2g fat
165g sweet potato + 120g salmon fillet

Dinner: 275cals, 51.7g protein, 0g carbs, 7.3g fat
170g porterhouse steak

Snacks: 520cals, 40.8g protein, 34g carbs, 18.2g fat
protein bar, 70g tuna, 3x rice cakes + 20g honey

Once again appetite very very slowly kicking its way up. Not so happy with the lower protein today and still high fats (I know you said try drop it slightly @LevButlerov ) which I'm trying to reduce so the eggs and two servings fish probably wasn't the best choice, got more steaks to substitute instead for the coming days. No real new foods tried here kept my diet to what I know, no gut issues at all. Will be fasting tomorrow so may try have a quick bite of something and then have a small portion of food immediately after waking up for medication and jump straight into the 24h fast.
Second day of psyllium husk for me as well, nothing negative to comment about at all there so should be a good addition.

Solid update bro
Prednisolone such a harsh compound but it has its place. As for the weights right now, aim for maintenance rather then increase while your gut and everything is still recovering. When you healthy enough then push it hard again.

And how good is the single arm reverse pec deck fly.. hits different huh haha such a significant more stretch and range of motion

 

[ROIDDERS]

Yessir, its literally my go to quick snack but I gotta be cautious with the mercury so I'm trying to limit it to a can or two a week where possible. Had no clue about the food borne illness but just another reason to keep consumption in check

yeah the mercury is the real deal. can get toxic. try wild fish instead

 

[LevButlerov]

Haha say less, Lev said 24h on rest days should be good for me considering the circumstances at the moment so I'll be giving this a crack I know barely anything bout it either but seems beneficial

Fast it out you'll love it

 

[LevButlerov]

Actually scratch that. Fasting is one thing I’m still dialling in and learning about and @LevButlerov just advised me that fasting on rest days isn’t the way to go. Rest days are for recovery so we need the nutrients and protein. Best to fast on a training day and just lower the volume and weight.

Sometimes I do things without actually thinking about it first and Levs advice makes perfect sense

I hope we can get you to test fasting when you back from the trip @HarleyGuy

 

[LevButlerov]

Got it guys, I've moved the pred earlier in the day so I try to eat pretty shortly after getting up. Won't be integrating too many more foods, pretty similar diet to what I had beforehand anyways so relatively satisfied. Never used cream of rice but I'll look for some otherwise just use white rice though I do usually train in the morning so that'll be interesting haha

Noted about the volume as well, definitely felt it today. Will be reducing total sets and try keep the weight even closer to 10-12 reps just to ease back in. Appreciate it!

Lets see how the sleep goes
and I hope you mod volume long term too

 

[HarleyGuy]

I hope we can get you to test fasting when you back from the trip @HarleyGuy

Actually I did it today again... fasted all the way to my workout and just had 2 steaks, 2 avocados, karboylyn and a 3 premiere protein drinks. So about
260P
85F
130C
After a 36 hour fast. Abs were looking good you don't wanna see my whale belly now though LOL!

I won't do this again until I get back but when I get back on 15Nov I'd love to explore 24-36hr fasts.

 

[LevButlerov]

Actually I did it today again... fasted all the way to my workout and just had 2 steaks, 2 avocados, karboylyn and a 3 premiere protein drinks. So about
260P
85F
130C
After a 36 hour fast. Abs were looking good you don't wanna see my whale belly now though LOL!

I won't do this again until I get back but when I get back on 15Nov I'd love to explore 24-36hr fasts.

You did full 36 hour fast? @HarleyGuy

 

[HarleyGuy]

You did full 36 hour fast? @HarleyGuy

I did! Check my log update I was way off guessing my macros I only was thinking of the steak haha! Felt a bit light headed after deads I must admit.

 

[LevButlerov]

I did! Check my log update I was way off guessing my macros I only was thinking of the steak haha! Felt a bit light headed after deads I must admit.

Checked

 

[ldubs]

i like to mix it up myself. keeps from getting boring. my suggestion is try different things and see what works and you can always change it

Good shout brother, I'll keep it to rest days for now and then potentially give it a go on training days when I don't need to worry about medication with it

Lets see how the sleep goes
and I hope you mod volume long term too

Yessir! What do you mean mod volume bro!?

 

[ldubs]

05/11/25 - Fast & Rest
Solid 8hrs of sleep but still felt pretty under the weather in the morning, think its the hayfever with the Perth season change or else I've managed to catch a cold as well lol. Had half a banana in the morning, took my prednisolone and then straight into a 24h fast. Initially was gonna do some cardio today as well but with whatevers going on (hayfever or cold) wasn't feeling the best, so bitched out of that .I'll do some tomorrow if all is good again post-training, planning to keep volume lower once again.

Fast has gone pretty well just drinking tea & water, should end the day with 3L water and 3 cups of tea. Feeling the hunger kick in now a few hours before bed but will be fine, overall feeling good besides the hunger and very keen for a feed in the morning and hopefully get into training.

Not much else to log for today, gut generally improving though and I'm enjoying the fasting, good test of discipline as well.