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Approved Log Testosterone, HGH, Retatrutide Cycle Log

Allupfromhere said:
Add gaba to this combo too can def help

Big output for low cals brother your smashing it. This will have an effect on your sleep though.. not long now push through then the push begins🔥

How you find the kimchi? Good for digestion vut i found it did irritate my gut a little bit. I stick with sauerkraut now.
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Thanks brother! I’ll look into gaba. Thanks for the recommendation

Kimchi ok. Does bloat a little but really helps fill me up for very little cals!! Sauerkraut is great also. I’ll switch up. This week I’ve only got the K!

Appreciate you taking the time to have a look at what I’m up to @Allupfromhere
 
LH5515 said:
Thanks brother! I’ll look into gaba. Thanks for the recommendation

Kimchi ok. Does bloat a little but really helps fill me up for very little cals!! Sauerkraut is great also. I’ll switch up. This week I’ve only got the K!

Appreciate you taking the time to have a look at what I’m up to @Allupfromhere
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Always my brother 🤜🏼🤛🏼💙
 
LH5515 said:
Thursday 11/12/25 - active rest

Sponsored log by @StoryOfTheProphet Thanks bro for the support and quality supps!!

Update

Generally feeling pretty good considering low calories and hammering in the gym this week

Sleep on improve which is helping but spent all night in the toilet in flush mode 😂 😂 woke up fairly dry already

Fasted BW - 82.1kg (down 3kg post refeed week as per Sunday am weigh in)

AM Supps (pre cardio)- 75mcg Clen, 400mg L-Carnitine, 2IU GH, 40mg Anavar + daily vitamins

Fasted cardio (LISS) - 45min incline walk (5.5km/h @ 5 % incline)

PM walk - 45 min. Outdoor. Pace Not tracked

PM Supps - 3IU GH, 100mg Test E, 20mg Anavar + daily PM vitamins

Total steps - 19k

Full day of eating as promised for the deplete phase

Total Calories - 1705 kcal (259P, 42F, 48C)

Breakfast
  • 200g 95/5 lean ground beef
  • 250g egg whites
  • 1 x full egg
Lunch
  • 300g 98/2 lean ground turkey
  • 250g mixed frozen stir fry veggies (boiled)
  • 100g kimchi
Afternoon snack
  • Protein Bar
Dinner
  • 325g chicken breast
  • 250g mixed frozen stir greens (boiled)
  • 100g kimchi
Evening Snack
  • Sugar free Jelly
All food weight above raw / precooked. No oils/sauces etc

Mid week check in, food pics and my fitness pal screen shots attached
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@LH5515 updates look good....be aware what protein bar you are using most of them are not what the wrapper says.....always check ingredients....
 
Friday 12/12/2025

Sponsored log by @StoryOfTheProphet .. Thanks bro for the support and quality supps!!

Update

Scale weight trending down nicely. Everything coming in nice and tight.

No change to nutrition and supps. Day 6/14 depletion phase.

Training - Upper

Supinated weighted pull ups 2 sets x 3-5 reps + 2 sets BW
  1. 22.5kg x 4 reps
  2. 25kg x 3 reps + 3 partials
  3. BW x 8 reps
  4. BW x 6 reps
Barbell overhead press 2 sets x 10-12 reps
  1. 60kg x 12 reps
  2. 60kg x 10 reps
Incline Close Grip Bench press (tri focused) 2 sets x 12-15reps
  1. 40kg x 12 reps
  2. 42.5kg x 12 reps
Suspension row (smith machine - no suspension trx @ gym) 2 sets x 15-20 reps
  1. BW x 15 reps + 3 partials
  2. BW x 13 + 1.5 partial
Preacher curls 2 sets x 15-20 reps (plate loaded)
  1. 20kg x 17 reps
  2. 20kg x 15 reps
Lat pulldown bicep curls behind head 2 sets x 15-20 reps
  1. 20 kg x 15 reps
  2. 20 kg x 18 reps
DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause
  1. 12.5kg x 18 reps + 12.5kg x 10 reps + 12.5kg x 6 reps
20min incline walk treadmill 6km/h @ 7.5 %

Target steps for today - 15k

The grind continues...
 

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Saturday 13/12/2025

Sponsored log by @StoryOfTheProphet . Thanks bro for the support and quality supps!!

Update

Day 7/14 depletion phase. Starting to slow down now for sure! Sleep much better last night however energy and intensity definitely low.

Last of my daily logs which hopefully painted a good picture as to what training will look like for the next 12 weeks. As we progress, load will increase and rep ranges will decrease.

No change to nutrition and supps this week however will transition to build phase next week and Will adjust some compounds / dosage. Will post changes in due course

Rest day tomorrow. Will still aim for 15k steps but will stay out the gym and mentally reset, physically recover and get ready for final push down week 💪 will likely introduce fasted cardio in the am next week and lift weights in the PM to really dial this last week in👌

Training - Lower day 2

Seated Hamstring Curls 4 sets x 8-12 reps
  1. 75kg x 12 reps
  2. 82kg x 10 reps
  3. 87kg x 9 reps
  4. 87kg x 8 reps + 10 sec rest / pause
Belt Squat 1 top set x 5-8 reps
  1. 4 plates x 10 reps (feeler set)
  2. 6 plates x 8 reps (feeler set)
  3. 8 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position)
  1. 60kg x 12 reps (feeler set)
  2. 100kg x 10 reps (feeler set)
  3. 120kg x 8 reps (top set)
Smith machine calf raises 3 x 8-12 reps
  1. 100kg x 10 reps
  2. 100kg x 10 reps
  3. 110kg x 8 reps
Decline weighted Russian twist 2 x 10-12 reps
  1. 10kg plate x 12 reps (each side)
  2. 10kg plate x 12 reps (each side)
20min post session walk treadmill. 6km/h @ 7.5km/h
 
LH5515 said:
Saturday 13/12/2025

Sponsored log by @StoryOfTheProphet . Thanks bro for the support and quality supps!!

Update

Day 7/14 depletion phase. Starting to slow down now for sure! Sleep much better last night however energy and intensity definitely low.

Last of my daily logs which hopefully painted a good picture as to what training will look like for the next 12 weeks. As we progress, load will increase and rep ranges will decrease.

No change to nutrition and supps this week however will transition to build phase next week and Will adjust some compounds / dosage. Will post changes in due course

Rest day tomorrow. Will still aim for 15k steps but will stay out the gym and mentally reset, physically recover and get ready for final push down week 💪 will likely introduce fasted cardio in the am next week and lift weights in the PM to really dial this last week in👌

Training - Lower day 2

Seated Hamstring Curls 4 sets x 8-12 reps
  1. 75kg x 12 reps
  2. 82kg x 10 reps
  3. 87kg x 9 reps
  4. 87kg x 8 reps + 10 sec rest / pause
Belt Squat 1 top set x 5-8 reps
  1. 4 plates x 10 reps (feeler set)
  2. 6 plates x 8 reps (feeler set)
  3. 8 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position)
  1. 60kg x 12 reps (feeler set)
  2. 100kg x 10 reps (feeler set)
  3. 120kg x 8 reps (top set)
Smith machine calf raises 3 x 8-12 reps
  1. 100kg x 10 reps
  2. 100kg x 10 reps
  3. 110kg x 8 reps
Decline weighted Russian twist 2 x 10-12 reps
  1. 10kg plate x 12 reps (each side)
  2. 10kg plate x 12 reps (each side)
20min post session walk treadmill. 6km/h @ 7.5km/h
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Good lower day :D @LH5515 8 plate belt squat with 120kg paused RDLs is real power!
waiting to see your macros on rest day

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
 
LH5515 said:
Saturday 13/12/2025

Sponsored log by @StoryOfTheProphet . Thanks bro for the support and quality supps!!

Update

Day 7/14 depletion phase. Starting to slow down now for sure! Sleep much better last night however energy and intensity definitely low.

Last of my daily logs which hopefully painted a good picture as to what training will look like for the next 12 weeks. As we progress, load will increase and rep ranges will decrease.

No change to nutrition and supps this week however will transition to build phase next week and Will adjust some compounds / dosage. Will post changes in due course

Rest day tomorrow. Will still aim for 15k steps but will stay out the gym and mentally reset, physically recover and get ready for final push down week 💪 will likely introduce fasted cardio in the am next week and lift weights in the PM to really dial this last week in👌

Training - Lower day 2

Seated Hamstring Curls 4 sets x 8-12 reps
  1. 75kg x 12 reps
  2. 82kg x 10 reps
  3. 87kg x 9 reps
  4. 87kg x 8 reps + 10 sec rest / pause
Belt Squat 1 top set x 5-8 reps
  1. 4 plates x 10 reps (feeler set)
  2. 6 plates x 8 reps (feeler set)
  3. 8 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position)
  1. 60kg x 12 reps (feeler set)
  2. 100kg x 10 reps (feeler set)
  3. 120kg x 8 reps (top set)
Smith machine calf raises 3 x 8-12 reps
  1. 100kg x 10 reps
  2. 100kg x 10 reps
  3. 110kg x 8 reps
Decline weighted Russian twist 2 x 10-12 reps
  1. 10kg plate x 12 reps (each side)
  2. 10kg plate x 12 reps (each side)
20min post session walk treadmill. 6km/h @ 7.5km/h
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I like that training, really efficient. Big weights too
 
LH5515 said:
Friday 12/12/2025

Sponsored log by @StoryOfTheProphet .. Thanks bro for the support and quality supps!!

Update

Scale weight trending down nicely. Everything coming in nice and tight.

No change to nutrition and supps. Day 6/14 depletion phase.

Training - Upper

Supinated weighted pull ups 2 sets x 3-5 reps + 2 sets BW
  1. 22.5kg x 4 reps
  2. 25kg x 3 reps + 3 partials
  3. BW x 8 reps
  4. BW x 6 reps
Barbell overhead press 2 sets x 10-12 reps
  1. 60kg x 12 reps
  2. 60kg x 10 reps
Incline Close Grip Bench press (tri focused) 2 sets x 12-15reps
  1. 40kg x 12 reps
  2. 42.5kg x 12 reps
Suspension row (smith machine - no suspension trx @ gym) 2 sets x 15-20 reps
  1. BW x 15 reps + 3 partials
  2. BW x 13 + 1.5 partial
Preacher curls 2 sets x 15-20 reps (plate loaded)
  1. 20kg x 17 reps
  2. 20kg x 15 reps
Lat pulldown bicep curls behind head 2 sets x 15-20 reps
  1. 20 kg x 15 reps
  2. 20 kg x 18 reps
DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause
  1. 12.5kg x 18 reps + 12.5kg x 10 reps + 12.5kg x 6 reps
20min incline walk treadmill 6km/h @ 7.5 %

Target steps for today - 15k

The grind continues...
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Nice workout here mate and looking really good in these photos. The detail is crazy.
 
Sunday 14/12/2025

A @StoryOfTheProphet sponsored log! Some of the best HGH going around!

Depletion week 1 of 2 successfully completed. Refer attached weekly summary and side by side photo.

Legs starting to get heavy & minor signs of brain fog at times, but overall still functioning well.

Relatively quiet day. Couple of walks outside with kids to get some steps in otherwise tried to stay off the feet.

Will retain current nutrition strategy until Friday - 5 more days to push through end of this cut.

Saturday will commence refeeding and preparing for lean build phase (which will “officially” kick off after Christmas).

Plan for Christmas Eve / day is to sensibly enjoy some delicious food with family, without forgetting core values and past 8 weeks of hard work. No alcohol.

Bloods and in body scan Friday also to get an indication of where all health markers are at and supplements starting doses for build.

Supps have arrived. Some additional ordered for various stages of build, as required.
 

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LH5515 said:
Sunday 14/12/2025

A @StoryOfTheProphet sponsored log! Some of the best HGH going around!

Depletion week 1 of 2 successfully completed. Refer attached weekly summary and side by side photo.

Legs starting to get heavy & minor signs of brain fog at times, but overall still functioning well.

Relatively quiet day. Couple of walks outside with kids to get some steps in otherwise tried to stay off the feet.

Will retain current nutrition strategy until Friday - 5 more days to push through end of this cut.

Saturday will commence refeeding and preparing for lean build phase (which will “officially” kick off after Christmas).

Plan for Christmas Eve / day is to sensibly enjoy some delicious food with family, without forgetting core values and past 8 weeks of hard work. No alcohol.

Bloods and in body scan Friday also to get an indication of where all health markers are at and supplements starting doses for build.

Supps have arrived. Some additional ordered for various stages of build, as required.
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Bro you look absolutely killer 🔥🔥🔥
You clearly know what works for your body and have strong knowledge in general from what i can see! Be good to see where bloods are at and get a gauge on what the next phase will look like 👌
Keep slaying it ya weapon 💪👊
 
LH5515 said:
Sunday 14/12/2025

A @StoryOfTheProphet sponsored log! Some of the best HGH going around!

Depletion week 1 of 2 successfully completed. Refer attached weekly summary and side by side photo.

Legs starting to get heavy & minor signs of brain fog at times, but overall still functioning well.

Relatively quiet day. Couple of walks outside with kids to get some steps in otherwise tried to stay off the feet.

Will retain current nutrition strategy until Friday - 5 more days to push through end of this cut.

Saturday will commence refeeding and preparing for lean build phase (which will “officially” kick off after Christmas).

Plan for Christmas Eve / day is to sensibly enjoy some delicious food with family, without forgetting core values and past 8 weeks of hard work. No alcohol.

Bloods and in body scan Friday also to get an indication of where all health markers are at and supplements starting doses for build.

Supps have arrived. Some additional ordered for various stages of build, as required.
Click to expand...
amazing results before and after :D @LH5515 I would say you're even ready for the stage! real cuts there
 
LevButlerov said:
amazing results before and after :D @LH5515 I would say you're even ready for the stage! real cuts there
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Thanks @LevButlerov. I’ll be working towards a stage debut next year (October). That’s the goal.

Would like to get at least one solid off season first (enhanced) and see where I can take myself 💪💪

Looking forward to taking evo family along with me for the entire ride!!
 
LH5515 said:
Thanks @LevButlerov. I’ll be working towards a stage debut next year (October). That’s the goal.

Would like to get at least one solid off season first (enhanced) and see where I can take myself 💪💪

Looking forward to taking evo family along with me for the entire ride!!
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I think the stage is in the works for you :D easy! @LH5515
 
LH5515 said:
Thanks @LevButlerov. I’ll be working towards a stage debut next year (October). That’s the goal.

Would like to get at least one solid off season first (enhanced) and see where I can take myself 💪💪

Looking forward to taking evo family along with me for the entire ride!!
Click to expand...
Bro you are on your way to the stage 100%. Thanks for including EVO fam in your journey there. You looked ripped and vascular too can't imagine your October 2026 look.
 
LH5515 said:
Sunday 14/12/2025

A @StoryOfTheProphet sponsored log! Some of the best HGH going around!

Depletion week 1 of 2 successfully completed. Refer attached weekly summary and side by side photo.

Legs starting to get heavy & minor signs of brain fog at times, but overall still functioning well.

Relatively quiet day. Couple of walks outside with kids to get some steps in otherwise tried to stay off the feet.

Will retain current nutrition strategy until Friday - 5 more days to push through end of this cut.

Saturday will commence refeeding and preparing for lean build phase (which will “officially” kick off after Christmas).

Plan for Christmas Eve / day is to sensibly enjoy some delicious food with family, without forgetting core values and past 8 weeks of hard work. No alcohol.

Bloods and in body scan Friday also to get an indication of where all health markers are at and supplements starting doses for build.

Supps have arrived. Some additional ordered for various stages of build, as required.
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@LH5515 anytime you're doing a little walking, it can go a long way. Hopefully you can enjoy things with the family. Sounds like it's going to be a fun holiday for you.
 
LH5515 said:
Sunday 14/12/2025

A @StoryOfTheProphet sponsored log! Some of the best HGH going around!

Depletion week 1 of 2 successfully completed. Refer attached weekly summary and side by side photo.

Legs starting to get heavy & minor signs of brain fog at times, but overall still functioning well.

Relatively quiet day. Couple of walks outside with kids to get some steps in otherwise tried to stay off the feet.

Will retain current nutrition strategy until Friday - 5 more days to push through end of this cut.

Saturday will commence refeeding and preparing for lean build phase (which will “officially” kick off after Christmas).

Plan for Christmas Eve / day is to sensibly enjoy some delicious food with family, without forgetting core values and past 8 weeks of hard work. No alcohol.

Bloods and in body scan Friday also to get an indication of where all health markers are at and supplements starting doses for build.

Supps have arrived. Some additional ordered for various stages of build, as required.
Click to expand...
Sounds like you have a good plan for the holidays. There's no need to ever indulge yourself and overeat or eat the wrong things or drink alcohol though. That's a beta behavior. @LH5515
 
LH5515 said:
Sunday 14/12/2025

A @StoryOfTheProphet sponsored log! Some of the best HGH going around!

Depletion week 1 of 2 successfully completed. Refer attached weekly summary and side by side photo.

Legs starting to get heavy & minor signs of brain fog at times, but overall still functioning well.

Relatively quiet day. Couple of walks outside with kids to get some steps in otherwise tried to stay off the feet.

Will retain current nutrition strategy until Friday - 5 more days to push through end of this cut.

Saturday will commence refeeding and preparing for lean build phase (which will “officially” kick off after Christmas).

Plan for Christmas Eve / day is to sensibly enjoy some delicious food with family, without forgetting core values and past 8 weeks of hard work. No alcohol.

Bloods and in body scan Friday also to get an indication of where all health markers are at and supplements starting doses for build.

Supps have arrived. Some additional ordered for various stages of build, as required.
Click to expand...
Bros, that's good. I'm going to the in-laws for Christmas. @LH5515 we're going to have some good food. They cook a lot of good Japanese food.
 
LH5515 said:
Thanks @LevButlerov. I’ll be working towards a stage debut next year (October). That’s the goal.

Would like to get at least one solid off season first (enhanced) and see where I can take myself 💪💪

Looking forward to taking evo family along with me for the entire ride!!
Click to expand...
Fuck yess 🔥🔥
 
stevesmi said:
@LH5515 anytime you're doing a little walking, it can go a long way. Hopefully you can enjoy things with the family. Sounds like it's going to be a fun holiday for you.
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Thanks @stevesmi 🙏🙏 family is most important will definitely enjoy. Appreciate you taking the time to drop a line.

You up to much? What’s your strategy to keeping things dialled in while still enjoying life?
 
LH5515 said:
Sunday 14/12/2025

A @StoryOfTheProphet sponsored log! Some of the best HGH going around!

Depletion week 1 of 2 successfully completed. Refer attached weekly summary and side by side photo.

Legs starting to get heavy & minor signs of brain fog at times, but overall still functioning well.

Relatively quiet day. Couple of walks outside with kids to get some steps in otherwise tried to stay off the feet.

Will retain current nutrition strategy until Friday - 5 more days to push through end of this cut.

Saturday will commence refeeding and preparing for lean build phase (which will “officially” kick off after Christmas).

Plan for Christmas Eve / day is to sensibly enjoy some delicious food with family, without forgetting core values and past 8 weeks of hard work. No alcohol.

Bloods and in body scan Friday also to get an indication of where all health markers are at and supplements starting doses for build.

Supps have arrived. Some additional ordered for various stages of build, as required.
Click to expand...
@LH5515 man, you're already getting ready for Christmas Eve. Seems like you must be excited about it. Isn't it like 10 days away? Do you celebrate it a different day in your country?
 
2Thick said:
@LH5515 man, you're already getting ready for Christmas Eve. Seems like you must be excited about it. Isn't it like 10 days away? Do you celebrate it a different day in your country?
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@2Thick in Australia man! Same day. I’m pretty locked into my goals and with 3 kids, if I don’t think ahead / have a plan, could easily do some damage over this time 😂 😂

It’s just what works for me bro!

How do you manage food/training with the festive seasons? I also plan around Easter too as that’s normally significant family event each year that needs a little forward thinking..
 
LH5515 said:
Thanks @stevesmi 🙏🙏 family is most important will definitely enjoy. Appreciate you taking the time to drop a line.

You up to much? What’s your strategy to keeping things dialled in while still enjoying life?
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that is a great question man. the truth is i enjoy life without trashing my body. i don't need cake or alcohol to enjoy myself you know? healthy food is good food. i got a lot of healthy food options in my log and so do other guys on here. also people think you need to get trashed to have a good time when you really don't.
 
LH5515 said:
Sunday 14/12/2025

A @StoryOfTheProphet sponsored log! Some of the best HGH going around!

Depletion week 1 of 2 successfully completed. Refer attached weekly summary and side by side photo.

Legs starting to get heavy & minor signs of brain fog at times, but overall still functioning well.

Relatively quiet day. Couple of walks outside with kids to get some steps in otherwise tried to stay off the feet.

Will retain current nutrition strategy until Friday - 5 more days to push through end of this cut.

Saturday will commence refeeding and preparing for lean build phase (which will “officially” kick off after Christmas).

Plan for Christmas Eve / day is to sensibly enjoy some delicious food with family, without forgetting core values and past 8 weeks of hard work. No alcohol.

Bloods and in body scan Friday also to get an indication of where all health markers are at and supplements starting doses for build.

Supps have arrived. Some additional ordered for various stages of build, as required.
Click to expand...
Keep up the good work, champ. I like that you're planning your Christmas Eve and you're doing that and letting us know. We can't wait to see all the food that you eat. @LH5515
 
LH5515 said:
Thanks @stevesmi 🙏🙏 family is most important will definitely enjoy
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Love hearing this bro. Keeping this as priority # 1 keeps us # 1 in the gym when we’re there with that type of clear head and serenity. Allows us to use better negative energy to lift heavy - like that fucker who cut me off this morning then gave me the finger … I banked that one for bent over rows later. 🤣
 
HarleyGuy said:
Love hearing this bro. Keeping this as priority # 1 keeps us # 1 in the gym when we’re there with that type of clear head and serenity. Allows us to use better negative energy to lift heavy - like that fucker who cut me off this morning then gave me the finger … I banked that one for bent over rows later. 🤣
Click to expand...
Hahah that peanut fuelled you new PB 💪💪
 
stevesmi said:
that is a great question man. the truth is i enjoy life without trashing my body. i don't need cake or alcohol to enjoy myself you know? healthy food is good food. i got a lot of healthy food options in my log and so do other guys on here. also people think you need to get trashed to have a good time when you really don't.
Click to expand...
Agreed 100%. I’m loving this forum as most of us a like minded and can relate 🙏🙏
 
LH5515 said:
Sunday 14/12/2025

A @StoryOfTheProphet sponsored log! Some of the best HGH going around!

Depletion week 1 of 2 successfully completed. Refer attached weekly summary and side by side photo.

Legs starting to get heavy & minor signs of brain fog at times, but overall still functioning well.

Relatively quiet day. Couple of walks outside with kids to get some steps in otherwise tried to stay off the feet.

Will retain current nutrition strategy until Friday - 5 more days to push through end of this cut.

Saturday will commence refeeding and preparing for lean build phase (which will “officially” kick off after Christmas).

Plan for Christmas Eve / day is to sensibly enjoy some delicious food with family, without forgetting core values and past 8 weeks of hard work. No alcohol.

Bloods and in body scan Friday also to get an indication of where all health markers are at and supplements starting doses for build.

Supps have arrived. Some additional ordered for various stages of build, as required.
Click to expand...
@LH5515 making some damn good progress man. Really putting the work in
 
Tuesday 16/12/25

Sponsored log by @StoryOfTheProphet.

Supplementation Recap

Phoenix Parma

300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Anavar (60mg/day - 40mg am + 20mg pm)

Others

Reta 4mg @Wolfenstein
L-Carnitine
Daily vitamins (AM / PM) - refer post #1 for full list

Nutritional Recap

Week 8/8 of cut. Day 11/14 depletion phase. 1700kcal - 275P, 45F, 45C

Goal scale weight - 80kg. Fasted scale weight this morning - 79.8kg

Saturday refeed / Maintenance begins until the new year, where we’ll slowly increase cals into a lean build phase 12-16weeks.

Goal 3-5kg lean tissue

Training

Pull day today.

- Cable Pull downs
- Yates Row
- SA Supported iliac row
- incline bench supinated curls
- spider curls
- rope crunches

Update

Completely depleted now. Energy low. Moving slowly and brain fog is very apparent.

Training has been difficult, but still mentally pushing and grinding through.

Couple days left to go. Easy money 💪💪

Fat falling off now. Daily decrease in scale weight. Goal weight achieved with couple days to go. Anything else now is a bonus

Check in photo today. Side by side with similar pose from last week. Cuts and abs have dialed in well. Little left to go on lower abs but may form part of the recomp as we progress through next phase

Anavar to come out. Mast E to come in. Dosage likely to start 200mg ME : 400mg TE and assess response from there
 

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LH5515 said:
Tuesday 16/12/25

Sponsored log by @StoryOfTheProphet.

Supplementation Recap

Phoenix Parma

300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Anavar (60mg/day - 40mg am + 20mg pm)

Others

Reta 4mg @Wolfenstein
L-Carnitine
Daily vitamins (AM / PM) - refer post #1 for full list

Nutritional Recap

Week 8/8 of cut. Day 11/14 depletion phase. 1700kcal - 275P, 45F, 45C

Goal scale weight - 80kg. Fasted scale weight this morning - 79.8kg

Saturday refeed / Maintenance begins until the new year, where we’ll slowly increase cals into a lean build phase 12-16weeks.

Goal 3-5kg lean tissue

Training

Pull day today.

- Cable Pull downs
- Yates Row
- SA Supported iliac row
- incline bench supinated curls
- spider curls
- rope crunches

Update

Completely depleted now. Energy low. Moving slowly and brain fog is very apparent.

Training has been difficult, but still mentally pushing and grinding through.

Couple days left to go. Easy money 💪💪

Fat falling off now. Daily decrease in scale weight. Goal weight achieved with couple days to go. Anything else now is a bonus

Check in photo today. Side by side with similar pose from last week. Cuts and abs have dialed in well. Little left to go on lower abs but may form part of the recomp as we progress through next phase

Anavar to come out. Mast E to come in. Dosage likely to start 200mg ME : 400mg TE and assess response from there
Click to expand...
think about competing bro; i helped a lebo bro get hisnsw state titles.

we use to laugh at 6-8 weeks out, then when we really did anything LOL. he came first btw.
 
LH5515 said:
Tuesday 16/12/25

Sponsored log by @StoryOfTheProphet.

Supplementation Recap

Phoenix Parma

300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Anavar (60mg/day - 40mg am + 20mg pm)

Others

Reta 4mg @Wolfenstein
L-Carnitine
Daily vitamins (AM / PM) - refer post #1 for full list

Nutritional Recap

Week 8/8 of cut. Day 11/14 depletion phase. 1700kcal - 275P, 45F, 45C

Goal scale weight - 80kg. Fasted scale weight this morning - 79.8kg

Saturday refeed / Maintenance begins until the new year, where we’ll slowly increase cals into a lean build phase 12-16weeks.

Goal 3-5kg lean tissue

Training

Pull day today.

- Cable Pull downs
- Yates Row
- SA Supported iliac row
- incline bench supinated curls
- spider curls
- rope crunches

Update

Completely depleted now. Energy low. Moving slowly and brain fog is very apparent.

Training has been difficult, but still mentally pushing and grinding through.

Couple days left to go. Easy money 💪💪

Fat falling off now. Daily decrease in scale weight. Goal weight achieved with couple days to go. Anything else now is a bonus

Check in photo today. Side by side with similar pose from last week. Cuts and abs have dialed in well. Little left to go on lower abs but may form part of the recomp as we progress through next phase

Anavar to come out. Mast E to come in. Dosage likely to start 200mg ME : 400mg TE and assess response from there
Click to expand...
Bro you look fucking dynamite! And a genuine difference in a week too. Do you steer your own ship or you got a coach?
 
LH5515 said:
@2Thick in Australia man! Same day. I’m pretty locked into my goals and with 3 kids, if I don’t think ahead / have a plan, could easily do some damage over this time 😂 😂

It’s just what works for me bro!

How do you manage food/training with the festive seasons? I also plan around Easter too as that’s normally significant family event each year that needs a little forward thinking..
Click to expand...
oh i just visit family and whatever they make i pick the healthier options and i avoid the not so healthy options
 
LH5515 said:
Sunday 14/12/2025

A @StoryOfTheProphet sponsored log! Some of the best HGH going around!

Depletion week 1 of 2 successfully completed. Refer attached weekly summary and side by side photo.

Legs starting to get heavy & minor signs of brain fog at times, but overall still functioning well.

Relatively quiet day. Couple of walks outside with kids to get some steps in otherwise tried to stay off the feet.

Will retain current nutrition strategy until Friday - 5 more days to push through end of this cut.

Saturday will commence refeeding and preparing for lean build phase (which will “officially” kick off after Christmas).

Plan for Christmas Eve / day is to sensibly enjoy some delicious food with family, without forgetting core values and past 8 weeks of hard work. No alcohol.

Bloods and in body scan Friday also to get an indication of where all health markers are at and supplements starting doses for build.

Supps have arrived. Some additional ordered for various stages of build, as required.
Click to expand...
@LH5515 Looking incredible bro!
 
Allupfromhere said:
Bro you look absolutely killer 🔥🔥🔥
You clearly know what works for your body and have strong knowledge in general from what i can see! Be good to see where bloods are at and get a gauge on what the next phase will look like 👌
Keep slaying it ya weapon 💪👊
Click to expand...
I agree 💪
 
LH5515 said:
Tuesday 16/12/25

Sponsored log by @StoryOfTheProphet.

Supplementation Recap

Phoenix Parma

300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Anavar (60mg/day - 40mg am + 20mg pm)

Others

Reta 4mg @Wolfenstein
L-Carnitine
Daily vitamins (AM / PM) - refer post #1 for full list

Nutritional Recap

Week 8/8 of cut. Day 11/14 depletion phase. 1700kcal - 275P, 45F, 45C

Goal scale weight - 80kg. Fasted scale weight this morning - 79.8kg

Saturday refeed / Maintenance begins until the new year, where we’ll slowly increase cals into a lean build phase 12-16weeks.

Goal 3-5kg lean tissue

Training

Pull day today.

- Cable Pull downs
- Yates Row
- SA Supported iliac row
- incline bench supinated curls
- spider curls
- rope crunches

Update

Completely depleted now. Energy low. Moving slowly and brain fog is very apparent.

Training has been difficult, but still mentally pushing and grinding through.

Couple days left to go. Easy money 💪💪

Fat falling off now. Daily decrease in scale weight. Goal weight achieved with couple days to go. Anything else now is a bonus

Check in photo today. Side by side with similar pose from last week. Cuts and abs have dialed in well. Little left to go on lower abs but may form part of the recomp as we progress through next phase

Anavar to come out. Mast E to come in. Dosage likely to start 200mg ME : 400mg TE and assess response from there
Click to expand...
@LH5515 solid work bro.....looking amazing.........
 
Friday 19/12/2025 - End of Cut / Depletion

Quick update here, as I haven’t posted much this week due to the stress / difficulties in getting through last few days

Ultimately- daily routine was eat, sleep, train, sleep, walk, sleep. Very much a mock prep environment which mentally tested my future ability to hopefully compete next year.

Very successful cut - goal weight to get sub-80kgs and primed for a 12-16 week lean build phase.

Fasted scale weight on Thursday 18th was 75.9kg (8% bf at a best guess - did a scan but results are not of any value and obviously incorrect. Will need dexa) and completely depleted of any glycogen stores by this point. Scale was dropping 1-2kg daily last couple days, good indication of water and inflammation flushing!

Refeed and Deload week has commenced as of today.

Calories - 2500KCals; 240P, 50F, 270C. Aim is to speed up recovery / energy + continue training. Obviously approach would be different should strategic refeed for show was the goal - but No show (yet!) and family / Christmas to bounce back for!

Have attached bloods which clearly demonstrate the amount of stress I’ve placed on the body and the importance of recovery phase to reset.

Test dosage has remained the same after transitioning to Phoenix test E 250 circa 2-3 weeks ago. 300mg / weekly - Monday / Wednesday / Friday.

GH/IGF results will follow once received.

Also attached final photo - fasted state, no pump and straight out of bed yesterday. Will continue to upload photos over the weekend as carbs are back in and muscles fill back up!

Strategy for lean bulk phase to follow, including nutrition / PEDs / Supp - including some exciting new partnerships with another lab as we enter a massive 2026 with the Evo family!!! @StoryOfTheProphet will remain a key sponsor as we increase his HGH dosage next phase and demonstrate why his is product is absolutely evolutionary 💪💪 his support and guidance this far together with his generosity towards the entire community have been unmatched - well done Prophet and keep up the great work. On your way to being the number 1 GH supplier in Aus as per your goals!
 

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LH5515 said:
Friday 19/12/2025 - End of Cut / Depletion

Quick update here, as I haven’t posted much this week due to the stress / difficulties in getting through last few days

Ultimately- daily routine was eat, sleep, train, sleep, walk, sleep. Very much a mock prep environment which mentally tested my future ability to hopefully compete next year.

Very successful cut - goal weight to get sub-80kgs and primed for a 12-16 week lean build phase.

Fasted scale weight on Thursday 18th was 75.9kg (8% bf at a best guess - did a scan but results are not of any value and obviously incorrect. Will need dexa) and completely depleted of any glycogen stores by this point. Scale was dropping 1-2kg daily last couple days, good indication of water and inflammation flushing!

Refeed and Deload week has commenced as of today.

Calories - 2500KCals; 240P, 50F, 270C. Aim is to speed up recovery / energy + continue training. Obviously approach would be different should strategic refeed for show was the goal - but No show (yet!) and family / Christmas to bounce back for!

Have attached bloods which clearly demonstrate the amount of stress I’ve placed on the body and the importance of recovery phase to reset.

Test dosage has remained the same after transitioning to Phoenix test E 250 circa 2-3 weeks ago. 300mg / weekly - Monday / Wednesday / Friday.

GH/IGF results will follow once received.

Also attached final photo - fasted state, no pump and straight out of bed yesterday. Will continue to upload photos over the weekend as carbs are back in and muscles fill back up!

Strategy for lean bulk phase to follow, including nutrition / PEDs / Supp - including some exciting new partnerships with another lab as we enter a massive 2026 with the Evo family!!! @StoryOfTheProphet will remain a key sponsor as we increase his HGH dosage next phase and demonstrate why his is product is absolutely evolutionary 💪💪 his support and guidance this far together with his generosity towards the entire community have been unmatched - well done Prophet and keep up the great work. On your way to being the number 1 GH supplier in Aus as per your goals!
Click to expand...
Fucking nailed it brother and looking unbelievable 🔥
Primed perfectly for a serious push now. Do you have a goal weight/composition your aiming towards or just get to work and see where you land?
 
LH5515 said:
Friday 19/12/2025 - End of Cut / Depletion

Quick update here, as I haven’t posted much this week due to the stress / difficulties in getting through last few days

Ultimately- daily routine was eat, sleep, train, sleep, walk, sleep. Very much a mock prep environment which mentally tested my future ability to hopefully compete next year.

Very successful cut - goal weight to get sub-80kgs and primed for a 12-16 week lean build phase.

Fasted scale weight on Thursday 18th was 75.9kg (8% bf at a best guess - did a scan but results are not of any value and obviously incorrect. Will need dexa) and completely depleted of any glycogen stores by this point. Scale was dropping 1-2kg daily last couple days, good indication of water and inflammation flushing!

Refeed and Deload week has commenced as of today.

Calories - 2500KCals; 240P, 50F, 270C. Aim is to speed up recovery / energy + continue training. Obviously approach would be different should strategic refeed for show was the goal - but No show (yet!) and family / Christmas to bounce back for!

Have attached bloods which clearly demonstrate the amount of stress I’ve placed on the body and the importance of recovery phase to reset.

Test dosage has remained the same after transitioning to Phoenix test E 250 circa 2-3 weeks ago. 300mg / weekly - Monday / Wednesday / Friday.

GH/IGF results will follow once received.

Also attached final photo - fasted state, no pump and straight out of bed yesterday. Will continue to upload photos over the weekend as carbs are back in and muscles fill back up!

Strategy for lean bulk phase to follow, including nutrition / PEDs / Supp - including some exciting new partnerships with another lab as we enter a massive 2026 with the Evo family!!! @StoryOfTheProphet will remain a key sponsor as we increase his HGH dosage next phase and demonstrate why his is product is absolutely evolutionary 💪💪 his support and guidance this far together with his generosity towards the entire community have been unmatched - well done Prophet and keep up the great work. On your way to being the number 1 GH supplier in Aus as per your goals!
Click to expand...
when are these labs? you alt/ast are REALLY bad you need to do something asap @LH5515 those are liver damage numbers, not from training

please clarify when

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
 
LH5515 said:
Milk thistle

My only guess is that the liquid var was overdosed and not reflective of the labelled strength.
Click to expand...
Potentially - I would add those things in man and try and get those enzymes down, mine are always elevated from training, but those numbers are scary.

Nac
Tudca
Milk Thistle
Dandelion Root
 
Dreamer said:
Potentially - I would add those things in man and try and get those enzymes down, mine are always elevated from training, but those numbers are scary.

Nac
Tudca
Milk Thistle
Dandelion Root
Click to expand...
Add injectable l glutathione here too brother will detox and fast track your livers recovery.
A touch pricey but worth every cent in this situation 👌
 
LH5515 said:
Friday 19/12/2025 - End of Cut / Depletion

Quick update here, as I haven’t posted much this week due to the stress / difficulties in getting through last few days

Ultimately- daily routine was eat, sleep, train, sleep, walk, sleep. Very much a mock prep environment which mentally tested my future ability to hopefully compete next year.

Very successful cut - goal weight to get sub-80kgs and primed for a 12-16 week lean build phase.

Fasted scale weight on Thursday 18th was 75.9kg (8% bf at a best guess - did a scan but results are not of any value and obviously incorrect. Will need dexa) and completely depleted of any glycogen stores by this point. Scale was dropping 1-2kg daily last couple days, good indication of water and inflammation flushing!

Refeed and Deload week has commenced as of today.

Calories - 2500KCals; 240P, 50F, 270C. Aim is to speed up recovery / energy + continue training. Obviously approach would be different should strategic refeed for show was the goal - but No show (yet!) and family / Christmas to bounce back for!

Have attached bloods which clearly demonstrate the amount of stress I’ve placed on the body and the importance of recovery phase to reset.

Test dosage has remained the same after transitioning to Phoenix test E 250 circa 2-3 weeks ago. 300mg / weekly - Monday / Wednesday / Friday.

GH/IGF results will follow once received.

Also attached final photo - fasted state, no pump and straight out of bed yesterday. Will continue to upload photos over the weekend as carbs are back in and muscles fill back up!

Strategy for lean bulk phase to follow, including nutrition / PEDs / Supp - including some exciting new partnerships with another lab as we enter a massive 2026 with the Evo family!!! @StoryOfTheProphet will remain a key sponsor as we increase his HGH dosage next phase and demonstrate why his is product is absolutely evolutionary 💪💪 his support and guidance this far together with his generosity towards the entire community have been unmatched - well done Prophet and keep up the great work. On your way to being the number 1 GH supplier in Aus as per your goals!
Click to expand...
Bloods aside.... looking nice and lean!
 
Sunday 21/12/2025

Sponsored log by @StoryOfTheProphet

Weekly Check-In / Update

3 days post depletion phase & has been a hell of a recovery.

Body went into post-stress shock essentially which (glass half full) demonstrates my commitment and work ethic to hitting goals and targets I set for myself. Albeit, comes at a price on health (evident in blood work) so definitely lessons to be learnt from the experience and how I could implement process better in future or if I compete.

Have experienced excessive fatigue, GI distress (bloating manly) and lack of strength post completion. Most of which has now passed and feel 80-85% as of this morning.

Did a light session Friday morning, however relatively in-active since. Have focused on increasing calories back to maintenance and recovery (sleep sleep sleep!!)

Clen and Anavar are now taking out of the stack. Test remains @ 300mg, HGH @ 4IU and will start to taper down Reta dosage each week by 0.5mg to 1.5-2mg for Lean build phase.

Have had some adverse skin reactions to GSO based oils over last few weeks. Monitoring currently however likely move back to MCT in a weeks time which was using previously.

Still awaiting HGH & IGF1 blood results. Expecting nothing less than top results from @StoryOfTheProphet GH product which he is pushing to be #1 in Australia for 💪💪

Uploaded a couple of early morning check in photos after couple days with 250g + carbs back in.

Fasted scale weight - 77.8kg

Supplementation this week

Phoenix Parma

300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)

Others (not sponsored)

Reta 4mg @Wolfenstein
L-Carnitine
Daily vitamins (AM / PM) - refer post #1 for full list

Nutrition

2500kCals - 240P, 50F, 270C

Typical day
  • Pre workout
    • 3 x rice cakes
    • 1 medium banana
    • Honey 15g
    • Protein shake
    • Pre workout mix
  • Breakfast / Post workout
    • Quick Oats 60g
    • Almond Milk
    • Fresh strawberries/blueberries
    • Scrambled Egg whites + 1 egg
  • Lunch
    • Grilled chicken breast (300g raw)
    • Basmati rice 150-175g
    • 100g broccoli
    • Hot sauce
  • Mid-Arvo Snack
    • Coffee (almond latte or long black)
    • Protein bar 20-25g P (low sugar low fat)
  • Dinner
    • Lean mince meat 95/5 (250g raw)
    • Lower carb potatoes (boiled then air fried to crisp) 350g
    • Asparagus / green salad
    • Hot Sauce
  • Pre bed snack
    • Low sugar Jelly
    • Protein yogurt
    • Frozen berries
Attached are the my fitness pal entries for those interested

Training

Final week before build phase. Focus on recovery

Will be Deload week - reduced volume and to get feel out energy / stress levels and how body is moving generally.

My approach to Deload may differ from others. I like to reduce volume, not load. As I still want the workout to be somewhat challenging

So rather than half load and just going through motions, I’ll do 1 or 2 feeler sets ons each exercise, limit to 1 x top set at 80-90% before moving on

I’ll be posting details on each session this week for those interested.

Lean Build Phase

This will be my last week on logging on this thred. The next block I’ll start a new thread so it’s clean and focused on one theme for the entire 12 weeks.

Excited to announce this along with @StoryOfTheProphet, I’ll now be logging some of @shadow labs products during the build (specific details on compounds and dosages to follow).. Very excited to be invited to join their team and looking forward to working with a strong support network & Evo community behind me in 2026.

Get around @shadow labs if you haven’t already. Quality service & communication has made alot of noise around the community already in such a short time. They are also working through Christmas period and have you taken care of across oils / peptides + others. Have seen 24 hour turnaround time for deliveries which blows my mind this time of year!!!!
 

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LH5515 said:
Sunday 21/12/2025

Sponsored log by @StoryOfTheProphet

Weekly Check-In / Update

3 days post depletion phase & has been a hell of a recovery.

Body went into post-stress shock essentially which (glass half full) demonstrates my commitment and work ethic to hitting goals and targets I set for myself. Albeit, comes at a price on health (evident in blood work) so definitely lessons to be learnt from the experience and how I could implement process better in future or if I compete.

Have experienced excessive fatigue, GI distress (bloating manly) and lack of strength post completion. Most of which has now passed and feel 80-85% as of this morning.

Did a light session Friday morning, however relatively in-active since. Have focused on increasing calories back to maintenance and recovery (sleep sleep sleep!!)

Clen and Anavar are now taking out of the stack. Test remains @ 300mg, HGH @ 4IU and will start to taper down Reta dosage each week by 0.5mg to 1.5-2mg for Lean build phase.

Have had some adverse skin reactions to GSO based oils over last few weeks. Monitoring currently however likely move back to MCT in a weeks time which was using previously.

Still awaiting HGH & IGF1 blood results. Expecting nothing less than top results from @StoryOfTheProphet GH product which he is pushing to be #1 in Australia for 💪💪

Uploaded a couple of early morning check in photos after couple days with 250g + carbs back in.

Fasted scale weight - 77.8kg

Supplementation this week

Phoenix Parma

300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)

Others (not sponsored)

Reta 4mg @Wolfenstein
L-Carnitine
Daily vitamins (AM / PM) - refer post #1 for full list

Nutrition

2500kCals - 240P, 50F, 270C

Typical day
  • Pre workout
    • 3 x rice cakes
    • 1 medium banana
    • Honey 15g
    • Protein shake
    • Pre workout mix
  • Breakfast / Post workout
    • Quick Oats 60g
    • Almond Milk
    • Fresh strawberries/blueberries
    • Scrambled Egg whites + 1 egg
  • Lunch
    • Grilled chicken breast (300g raw)
    • Basmati rice 150-175g
    • 100g broccoli
    • Hot sauce
  • Mid-Arvo Snack
    • Coffee (almond latte or long black)
    • Protein bar 20-25g P (low sugar low fat)
  • Dinner
    • Lean mince meat 95/5 (250g raw)
    • Lower carb potatoes (boiled then air fried to crisp) 350g
    • Asparagus / green salad
    • Hot Sauce
  • Pre bed snack
    • Low sugar Jelly
    • Protein yogurt
    • Frozen berries
Attached are the my fitness pal entries for those interested

Training

Final week before build phase. Focus on recovery

Will be Deload week - reduced volume and to get feel out energy / stress levels and how body is moving generally.

My approach to Deload may differ from others. I like to reduce volume, not load. As I still want the workout to be somewhat challenging

So rather than half load and just going through motions, I’ll do 1 or 2 feeler sets ons each exercise, limit to 1 x top set at 80-90% before moving on

I’ll be posting details on each session this week for those interested.

Lean Build Phase

This will be my last week on logging on this thred. The next block I’ll start a new thread so it’s clean and focused on one theme for the entire 12 weeks.

Excited to announce this along with @StoryOfTheProphet, I’ll now be logging some of @shadow labs products during the build (specific details on compounds and dosages to follow).. Very excited to be invited to join their team and looking forward to working with a strong support network & Evo community behind me in 2026.

Get around @shadow labs if you haven’t already. Quality service & communication has made alot of noise around the community already in such a short time. They are also working through Christmas period and have you taken care of across oils / peptides + others. Have seen 24 hour turnaround time for deliveries which blows my mind this time of year!!!!
Click to expand...
Lean and mean bro. Thank you for logging for us. Keep us updated how u go with the product.
 
Allupfromhere said:
Fucking nailed it brother and looking unbelievable 🔥
Primed perfectly for a serious push now. Do you have a goal weight/composition you’re aiming towards or just get to work and see where you land?
Click to expand...
@Allupfromhere goal for 2026 has been set with coach.

4-5kg lean tissue with aim for no dedicated (or minimal) fat loss phases along the way.

Slow and steady gains. Min fat increases. Periods of higher/lower calories for other reasons obviously, but plan is to stay/get super jacked, be super lean and prioritise health!
 
LH5515 said:
Sunday 21/12/2025

Sponsored log by @StoryOfTheProphet

Weekly Check-In / Update

3 days post depletion phase & has been a hell of a recovery.

Body went into post-stress shock essentially which (glass half full) demonstrates my commitment and work ethic to hitting goals and targets I set for myself. Albeit, comes at a price on health (evident in blood work) so definitely lessons to be learnt from the experience and how I could implement process better in future or if I compete.

Have experienced excessive fatigue, GI distress (bloating manly) and lack of strength post completion. Most of which has now passed and feel 80-85% as of this morning.

Did a light session Friday morning, however relatively in-active since. Have focused on increasing calories back to maintenance and recovery (sleep sleep sleep!!)

Clen and Anavar are now taking out of the stack. Test remains @ 300mg, HGH @ 4IU and will start to taper down Reta dosage each week by 0.5mg to 1.5-2mg for Lean build phase.

Have had some adverse skin reactions to GSO based oils over last few weeks. Monitoring currently however likely move back to MCT in a weeks time which was using previously.

Still awaiting HGH & IGF1 blood results. Expecting nothing less than top results from @StoryOfTheProphet GH product which he is pushing to be #1 in Australia for 💪💪

Uploaded a couple of early morning check in photos after couple days with 250g + carbs back in.

Fasted scale weight - 77.8kg

Supplementation this week

Phoenix Parma

300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)

Others (not sponsored)

Reta 4mg @Wolfenstein
L-Carnitine
Daily vitamins (AM / PM) - refer post #1 for full list

Nutrition

2500kCals - 240P, 50F, 270C

Typical day
  • Pre workout
    • 3 x rice cakes
    • 1 medium banana
    • Honey 15g
    • Protein shake
    • Pre workout mix
  • Breakfast / Post workout
    • Quick Oats 60g
    • Almond Milk
    • Fresh strawberries/blueberries
    • Scrambled Egg whites + 1 egg
  • Lunch
    • Grilled chicken breast (300g raw)
    • Basmati rice 150-175g
    • 100g broccoli
    • Hot sauce
  • Mid-Arvo Snack
    • Coffee (almond latte or long black)
    • Protein bar 20-25g P (low sugar low fat)
  • Dinner
    • Lean mince meat 95/5 (250g raw)
    • Lower carb potatoes (boiled then air fried to crisp) 350g
    • Asparagus / green salad
    • Hot Sauce
  • Pre bed snack
    • Low sugar Jelly
    • Protein yogurt
    • Frozen berries
Attached are the my fitness pal entries for those interested

Training

Final week before build phase. Focus on recovery

Will be Deload week - reduced volume and to get feel out energy / stress levels and how body is moving generally.

My approach to Deload may differ from others. I like to reduce volume, not load. As I still want the workout to be somewhat challenging

So rather than half load and just going through motions, I’ll do 1 or 2 feeler sets ons each exercise, limit to 1 x top set at 80-90% before moving on

I’ll be posting details on each session this week for those interested.

Lean Build Phase

This will be my last week on logging on this thred. The next block I’ll start a new thread so it’s clean and focused on one theme for the entire 12 weeks.

Excited to announce this along with @StoryOfTheProphet, I’ll now be logging some of @shadow labs products during the build (specific details on compounds and dosages to follow).. Very excited to be invited to join their team and looking forward to working with a strong support network & Evo community behind me in 2026.

Get around @shadow labs if you haven’t already. Quality service & communication has made alot of noise around the community already in such a short time. They are also working through Christmas period and have you taken care of across oils / peptides + others. Have seen 24 hour turnaround time for deliveries which blows my mind this time of year!!!!
Click to expand...
Meals look good mate.

Looking really good in those photos. Primed for the build phase. Will be good to follow your progress.

LH5515 said:
Ahh f** it…couldn’t help but share…

Always one way to speed up recovery 😂 😂
Click to expand...
Looks delicious!
 
LH5515 said:
Sunday 21/12/2025

Sponsored log by @StoryOfTheProphet

Weekly Check-In / Update

3 days post depletion phase & has been a hell of a recovery.

Body went into post-stress shock essentially which (glass half full) demonstrates my commitment and work ethic to hitting goals and targets I set for myself. Albeit, comes at a price on health (evident in blood work) so definitely lessons to be learnt from the experience and how I could implement process better in future or if I compete.

Have experienced excessive fatigue, GI distress (bloating manly) and lack of strength post completion. Most of which has now passed and feel 80-85% as of this morning.

Did a light session Friday morning, however relatively in-active since. Have focused on increasing calories back to maintenance and recovery (sleep sleep sleep!!)

Clen and Anavar are now taking out of the stack. Test remains @ 300mg, HGH @ 4IU and will start to taper down Reta dosage each week by 0.5mg to 1.5-2mg for Lean build phase.

Have had some adverse skin reactions to GSO based oils over last few weeks. Monitoring currently however likely move back to MCT in a weeks time which was using previously.

Still awaiting HGH & IGF1 blood results. Expecting nothing less than top results from @StoryOfTheProphet GH product which he is pushing to be #1 in Australia for 💪💪

Uploaded a couple of early morning check in photos after couple days with 250g + carbs back in.

Fasted scale weight - 77.8kg

Supplementation this week

Phoenix Parma

300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)

Others (not sponsored)

Reta 4mg @Wolfenstein
L-Carnitine
Daily vitamins (AM / PM) - refer post #1 for full list

Nutrition

2500kCals - 240P, 50F, 270C

Typical day
  • Pre workout
    • 3 x rice cakes
    • 1 medium banana
    • Honey 15g
    • Protein shake
    • Pre workout mix
  • Breakfast / Post workout
    • Quick Oats 60g
    • Almond Milk
    • Fresh strawberries/blueberries
    • Scrambled Egg whites + 1 egg
  • Lunch
    • Grilled chicken breast (300g raw)
    • Basmati rice 150-175g
    • 100g broccoli
    • Hot sauce
  • Mid-Arvo Snack
    • Coffee (almond latte or long black)
    • Protein bar 20-25g P (low sugar low fat)
  • Dinner
    • Lean mince meat 95/5 (250g raw)
    • Lower carb potatoes (boiled then air fried to crisp) 350g
    • Asparagus / green salad
    • Hot Sauce
  • Pre bed snack
    • Low sugar Jelly
    • Protein yogurt
    • Frozen berries
Attached are the my fitness pal entries for those interested

Training

Final week before build phase. Focus on recovery

Will be Deload week - reduced volume and to get feel out energy / stress levels and how body is moving generally.

My approach to Deload may differ from others. I like to reduce volume, not load. As I still want the workout to be somewhat challenging

So rather than half load and just going through motions, I’ll do 1 or 2 feeler sets ons each exercise, limit to 1 x top set at 80-90% before moving on

I’ll be posting details on each session this week for those interested.

Lean Build Phase

This will be my last week on logging on this thred. The next block I’ll start a new thread so it’s clean and focused on one theme for the entire 12 weeks.

Excited to announce this along with @StoryOfTheProphet, I’ll now be logging some of @shadow labs products during the build (specific details on compounds and dosages to follow).. Very excited to be invited to join their team and looking forward to working with a strong support network & Evo community behind me in 2026.

Get around @shadow labs if you haven’t already. Quality service & communication has made alot of noise around the community already in such a short time. They are also working through Christmas period and have you taken care of across oils / peptides + others. Have seen 24 hour turnaround time for deliveries which blows my mind this time of year!!!!
Click to expand...
lean and mean for sure :D I see those abs really out and hardness is very good @LH5515
love to see you supported and smart push on this block lets see how you do

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
 
Monday 22/12/2025

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 1 Deload & recovery. Learnt a few things today.

1. You blow up like a balloon after a massive cheat meal when depleted (refer pizza from last post!!). I look pregnant and my face as swelled up something chronic 😂 😂 energy has definitely started bouncing back though and first signs of libido bounce back this morning

2. underestimated stamina and strength loss following those 2 weeks. Actually feels like I’m starting from the start. Tough in the gym today

Deload definitely needs to be executed correctly this week to maximise recovery.

I essentially went 50% x 2 warm up sets on every exercise then 1 x working set only where I used same working load from last week.

Generally ok other than bench, failed at 11.

Back on diet today - Preped food this morning for the entire week so there is no excuses. Maybe some minor relaxation over Christmas Eve / day, but will track everything on those days also as best as possible

Fasted scale weight - 79.8kg (expected post cheat meat, thought it would be high tbh - should come down / level out again over next couple days)

Target average weight this week for commencement of lean build phase - 78kg

Step target for Deload week - 10k only

Supplementation

Phoenix Parma

300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)

Shadow Labs

Reta 3mg (1.5mg x 2 - Mon / thurs)

Others (not sponsored)

L-Carnitine
Daily vitamins / supps (AM / PM) - refer post #1 for full list

Nutrition

2500kCals - 240P, 50F, 270C

Typical day

see previous post for screen shots of my fitness pal entries for those interested

Training

Bench press 1 working sets x 12-15reps (+ 2 feeler sets)
  1. 80kg x 11 reps
DB Fly Press 1 working sets x 12-15reps (+ 2 feeler sets)
  1. 20kg x 12 reps
Single Arm tricep extension (across body) 1 working sets x 15-20reps (+2 feeler sets)
  1. 10kg x 17 reps ES
SA cable lateral raise 1 working sets x 15-20reps (+ 2 feeler sets)
  1. 7.5kg x 15 rep ES
BW Dips 2 sets x max reps possible
  1. 12 reps
  2. 10 reps
Dragon Flags (on decline) - 1 sets x max reps possible
  1. 10 reps
20min incline walk on tredmil 5.5km/hr @ 5% incline
 
LH5515 said:
Friday 19/12/2025 - End of Cut / Depletion

Quick update here, as I haven’t posted much this week due to the stress / difficulties in getting through last few days

Ultimately- daily routine was eat, sleep, train, sleep, walk, sleep. Very much a mock prep environment which mentally tested my future ability to hopefully compete next year.

Very successful cut - goal weight to get sub-80kgs and primed for a 12-16 week lean build phase.

Fasted scale weight on Thursday 18th was 75.9kg (8% bf at a best guess - did a scan but results are not of any value and obviously incorrect. Will need dexa) and completely depleted of any glycogen stores by this point. Scale was dropping 1-2kg daily last couple days, good indication of water and inflammation flushing!

Refeed and Deload week has commenced as of today.

Calories - 2500KCals; 240P, 50F, 270C. Aim is to speed up recovery / energy + continue training. Obviously approach would be different should strategic refeed for show was the goal - but No show (yet!) and family / Christmas to bounce back for!

Have attached bloods which clearly demonstrate the amount of stress I’ve placed on the body and the importance of recovery phase to reset.

Test dosage has remained the same after transitioning to Phoenix test E 250 circa 2-3 weeks ago. 300mg / weekly - Monday / Wednesday / Friday.

GH/IGF results will follow once received.

Also attached final photo - fasted state, no pump and straight out of bed yesterday. Will continue to upload photos over the weekend as carbs are back in and muscles fill back up!

Strategy for lean bulk phase to follow, including nutrition / PEDs / Supp - including some exciting new partnerships with another lab as we enter a massive 2026 with the Evo family!!! @StoryOfTheProphet will remain a key sponsor as we increase his HGH dosage next phase and demonstrate why his is product is absolutely evolutionary 💪💪 his support and guidance this far together with his generosity towards the entire community have been unmatched - well done Prophet and keep up the great work. On your way to being the number 1 GH supplier in Aus as per your goals!
Click to expand...
Hey mate, liver needs urgent attention. Enzyme elevation like this is grounds for pulling back to a health phase. Fish diet + astragalus brother. Get that shit under control asap! Do you drink alcohol?

@LevButlerov
 
R.AP said:
Hey mate, liver needs urgent attention. Enzyme elevation like this is grounds for pulling back to a health phase. Fish diet + astragalus brother. Get that shit under control asap!

@LevButlerov
Click to expand...
Thanks man. Yep underway already. I’m working with a very experienced coach and we are already implementing what we need.

Bloods in 4 weeks to confirm we are tracking in the right direction - will post again and keep all updated

Appreciate the support
 
LH5515 said:
Ahh f** it…couldn’t help but share…

Always one way to speed up recovery 😂 😂
Click to expand...
you're killing the meal :D @LH5515
LH5515 said:
Monday 22/12/2025

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 1 Deload & recovery. Learnt a few things today.

1. You blow up like a balloon after a massive cheat meal when depleted (refer pizza from last post!!). I look pregnant and my face as swelled up something chronic 😂 😂 energy has definitely started bouncing back though and first signs of libido bounce back this morning

2. underestimated stamina and strength loss following those 2 weeks. Actually feels like I’m starting from the start. Tough in the gym today

Deload definitely needs to be executed correctly this week to maximise recovery.

I essentially went 50% x 2 warm up sets on every exercise then 1 x working set only where I used same working load from last week.

Generally ok other than bench, failed at 11.

Back on diet today - Preped food this morning for the entire week so there is no excuses. Maybe some minor relaxation over Christmas Eve / day, but will track everything on those days also as best as possible

Fasted scale weight - 79.8kg (expected post cheat meat, thought it would be high tbh - should come down / level out again over next couple days)

Target average weight this week for commencement of lean build phase - 78kg

Step target for Deload week - 10k only

Supplementation

Phoenix Parma

300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)

Shadow Labs

Reta 3mg (1.5mg x 2 - Mon / thurs)

Others (not sponsored)

L-Carnitine
Daily vitamins / supps (AM / PM) - refer post #1 for full list

Nutrition

2500kCals - 240P, 50F, 270C

Typical day

see previous post for screen shots of my fitness pal entries for those interested

Training

Bench press 1 working sets x 12-15reps (+ 2 feeler sets)
  1. 80kg x 11 reps
DB Fly Press 1 working sets x 12-15reps (+ 2 feeler sets)
  1. 20kg x 12 reps
Single Arm tricep extension (across body) 1 working sets x 15-20reps (+2 feeler sets)
  1. 10kg x 17 reps ES
SA cable lateral raise 1 working sets x 15-20reps (+ 2 feeler sets)
  1. 7.5kg x 15 rep ES
BW Dips 2 sets x max reps possible
  1. 12 reps
  2. 10 reps
Dragon Flags (on decline) - 1 sets x max reps possible
  1. 10 reps
20min incline walk on tredmil 5.5km/hr @ 5% incline
Click to expand...
Good deload
what have you started for liver?
LH5515 said:
Thanks man. Yep underway already. I’m working with a very experienced coach and we are already implementing what we need.

Bloods in 4 weeks to confirm we are tracking in the right direction - will post again and keep all updated

Appreciate the support
Click to expand...
 
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