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Approved Log Cruise to Growth Phase Cycle Journal

KaneD said:
I’ve never really been sun safe in my younger years, but the older we get the more we think about the long term effects of these kinds of things. The American sun didn’t feel as harsh as the sun here when I was over there in 2023
Click to expand...
yeah maybe invest in some good sunscreen then.
 
KaneD said:
Sleep Quality
7 hours of good quality sleep

Fasted Weight - 77.7kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

700pm
Leg Day Workout – 14 Jan

Hack Squat
  • Set 1 – 10 kg × 15 reps
  • Set 2 – 20 kg × 6 reps
  • Set 3 – 45 kg × 10 reps
  • Set 4 – 30 kg × 12 reps
Seated Leg Curl (Machine)
  • Set 1 – 54 kg × 15 reps
  • Set 2 – 70.5 kg × 8 reps
  • Set 3 – 61 kg × 12 reps (Drop Set)
Standing Calf Raise (Machine)
  • Set 1 – 15 kg × 20 reps
  • Set 2 – 15 kg × 20 reps
  • Set 3 – 15 kg × 20 reps
  • Set 4 – 15 kg × 20 reps
Single Leg Extension (Machine)
  • Set 1 – 12 kg × 15 reps
  • Set 2 – 35.5 kg × 10 reps
  • Set 3 – 19 kg × 12 reps (Rest Pause)
Dumbbell Lunge
  • Set 1 – 10 kg × 10 reps
  • Set 2 – 15 kg × 8 reps
  • Set 3 – 10 kg × 14 reps
Hyperextensions (AMRAP)
  • Set 1 – 10 kg × 15 reps
  • Set 2 – 10 kg × 12 reps
  • Set 3 – 10 kg × 10 reps
Post Workout Cardio
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

930pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450m

NOTES - Another late session tonight after a big day at work. Swapped over to red meat now to get a different source of protein in, usually swap white and red meat in and out depending on what’s on sale at the shops or what I’m feeling that week 💪🏽
Click to expand...
Are those raw weights for food? Huge meals if so keep it up
 
HarleyGuy said:
Great workout I love the volume and meal#3 looks very high quality and good for fast and on the go!

I switch up red and white too. Lately I’ve been cutting the fat off the red meat too. My macros are more like yours now with high reps and loving it.
Click to expand...
Meal 3 is super easy for a fast dinner! Try to keep the protein high and the carbs a little lower before bed, seems to work the best for me. How soon after that last meal would I be able to pin my HGH though do you reckon? I've been waiting 60-90 mins but its taking up so much of my night time lately

It's only a small change, but it keeps the meals interesting too when you switch up the type of meat 😂
 
Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.9kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 1.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Push Day Workout – 15 Jan

Incline Dumbbell Bench Press
• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 7reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press
• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)
• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover
• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension
• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

1030pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Todays session was the best session I’ve had recently. Weights felt smooth, cardio felt good and the gym was no where near as busy as the last couple weeks have been. Should be at about my maintenance cals now so will sit here for the next few weeks. Considering raising my HGH from 4IU a night to 5IU a night for the next 5-6 weeks to see how my body responds
 
KaneD said:
Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.9kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 1.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Push Day Workout – 15 Jan

Incline Dumbbell Bench Press
• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 7reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press
• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)
• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover
• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension
• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

1030pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Todays session was the best session I’ve had recently. Weights felt smooth, cardio felt good and the gym was no where near as busy as the last couple weeks have been. Should be at about my maintenance cals now so will sit here for the next few weeks. Considering raising my HGH from 4IU a night to 5IU a night for the next 5-6 weeks to see how my body responds
Click to expand...
Great workout, love the vacuums and if you're tolerating 4iu try the 5iu and keep us posted. Be sure to go to bed fasted so you're not wasting your GH with insulin on board.
 
KaneD said:
Sleep Quality
8 hours of good quality sleep

Fasted Weight - 77.9kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 1.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

530pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Beef Mince
225g of Jasmine Rice
80g of Avocado

830pm
Push Day Workout – 15 Jan

Incline Dumbbell Bench Press
• Set 1 – 25 kg × 15 reps
• Set 2 – 35 kg × 7reps
• Set 3 – 27.5 kg × 12 reps

Dumbbell Overhead Press
• Set 1 – 12.5 kg × 13 reps
• Set 2 – 22.5 kg × 10 reps
• Set 3 – 12.5 kg × 19 reps

Lateral Raise (Cable)
• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover
• Set 1 – 10 kg × 15 reps
• Set 2 – 17. kg × 10 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension
• Set 1 – 15 kg × 15 reps
• Set 2 – 28.7 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

1030pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 4IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin- 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Todays session was the best session I’ve had recently. Weights felt smooth, cardio felt good and the gym was no where near as busy as the last couple weeks have been. Should be at about my maintenance cals now so will sit here for the next few weeks. Considering raising my HGH from 4IU a night to 5IU a night for the next 5-6 weeks to see how my body responds
Click to expand...
good day and I see the volume going up :D @KaneD nice level fo protein today too!
KaneD said:
Thank you bro! What would be a reasonable time to wait to pin the GH after my last meal?
Click to expand...
Wait 2 to 3 hours after your last meal before pinning GH so insulin is low and the GH can do its job overnight.
If the meal was higher carb or heavier fats, go closer to 3 hours and keep it consistent night to night so you can feel how 5 iu is for you.
 
LevButlerov said:
good day and I see the volume going up :D @KaneD nice level fo protein today too!

Wait 2 to 3 hours after your last meal before pinning GH so insulin is low and the GH can do its job overnight.
If the meal was higher carb or heavier fats, go closer to 3 hours and keep it consistent night to night so you can feel how 5 iu is for you.
Click to expand...
Feeling a lot stronger in the gym bro, need to keep that progression up 💪🏽

My last meal is usually a lot lower carbs and fats so I’ll keep the GH to about 2 hours after, keen to see what 5IU brings to the table!
 
Yesterdays session and post workout LISS cardio 👊🏽
 

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KaneD said:
Feeling a lot stronger in the gym bro, need to keep that progression up 💪🏽

My last meal is usually a lot lower carbs and fats so I’ll keep the GH to about 2 hours after, keen to see what 5IU brings to the table!
Click to expand...
sounds good lets do it :D
 
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin - 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Recovery sessions are feeling more and more important as we progress 💪🏽 ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even though we’re around maintenance cals this is the best I’ve felt physically and mentally in a long time
 

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KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin - 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Recovery sessions are feeling more and more important as we progress 💪🏽 ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even though we’re around maintenance cals this is the best I’ve felt physically and mentally in a long time
Click to expand...
good sleep is a win :D I like that @KaneD keeping macros steady too
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin - 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Recovery sessions are feeling more and more important as we progress 💪🏽 ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even though we’re around maintenance cals this is the best I’ve felt physically and mentally in a long time
Click to expand...
@KaneD this is an excellent update man. Really awesome supplement list that you're doing here. I like how you're taking in some good supplements to help all your organs and your joints.
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin - 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Recovery sessions are feeling more and more important as we progress 💪🏽 ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even though we’re around maintenance cals this is the best I’ve felt physically and mentally in a long time
Click to expand...
Bros, you looking incredible on this for sure. The morning, lunch, and evening, all really nice. I like that you're hitting the fish oil hard too. @KaneD
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin - 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Recovery sessions are feeling more and more important as we progress 💪🏽 ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even though we’re around maintenance cals this is the best I’ve felt physically and mentally in a long time
Click to expand...
Favorite thing about this is the different supplements that you're taking. It really goes a long way. @KaneD The tudca is a really good option with the NAC.
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin - 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Recovery sessions are feeling more and more important as we progress 💪🏽 ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even though we’re around maintenance cals this is the best I’ve felt physically and mentally in a long time
Click to expand...
@KaneD I like this man. I like how you lay out your different supplements throughout the day. Really goes a long way, especially when you are killing it in the gym.
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin - 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Recovery sessions are feeling more and more important as we progress 💪🏽 ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even though we’re around maintenance cals this is the best I’ve felt physically and mentally in a long time
Click to expand...
Really good job on that food prep. Those avocados are fantastic, nice and fat, and good carbs too. @KaneD
 
KaneD said:
Looking to try some high carb days on training days, but trying to keep macros consistent leading up to the growth phase 💪🏽
Click to expand...
lets test and see :D
 
KaneD said:
Seems to be hard to get over here in Aus
Click to expand...
I'm not really sure if you guys can get it in Australia. I think a couple of you have though but again I'm not sure. You'll have to reach out to needtobuildmuscle and ask if they ship there.
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin - 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Recovery sessions are feeling more and more important as we progress 💪🏽 ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even though we’re around maintenance cals this is the best I’ve felt physically and mentally in a long time
Click to expand...
@KaneD looks like everything is going great!!! Love to see the progression
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin - 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Recovery sessions are feeling more and more important as we progress 💪🏽 ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even though we’re around maintenance cals this is the best I’ve felt physically and mentally in a long time
Click to expand...
@KaneD 9 hours sleep is incredible!!!
 
KaneD said:
Sleep Quality
9 hours of good quality sleep

Fasted Weight - 78kg

5 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
45g of Whey Protein Isolate straight after, and a Green Tea on Soy Milk (50 P | 15 C | 5 F)

1130am
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

430pm
Meal 2- 49 P | 84 C | 23 F
200g of Extra Lean Pork Mince
225g of Jasmine Rice
80g of Avocado

600pm
Cardio and Recovery - 11 Jan
4km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 82 P | 24 C | 19 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 2800 kcals
Protein - 269
Carbs - 258
Fat - 71

Hydration
Minimum 5L of Water

CURRENT PEDS
Test E 250 - 150mg/wk (split 75mg Tuesday and Saturday)
HGH - 5IU/night before bed
Prymal Glow70- 4.66mg/night

Supplements
Morning:
  • Fish Oil- 2000mg
  • Vitamin D3+K2- 3000iu/90mcg
  • Lions Mane 1000mg
  • Creatine 8mg
  • NAC 600mg
  • Circumin- 500mg
  • Tudca- 250mg
  • Probiotic
  • Echinacea+Vitamin C+Zinc+Garlic
  • Citrus Bergamot- 600mg
Lunch:
  • Co-Enzyme Q10- 150mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Fish Oil- 2000mg
  • Hawthorn Berry- 500mg
Evening:
  • Circumin - 500mg
  • NAC- 600mg
  • Fish Oil- 2000mg
  • Citrus Bergamot- 600mg
  • Echinacea+Vitamin C+Zinc+Garlic
  • Ashwaganda- 450mg
NOTES - Recovery sessions are feeling more and more important as we progress 💪🏽 ramped up the GH to 5IU a night and will report back on how that feels over the next few days. Even though we’re around maintenance cals this is the best I’ve felt physically and mentally in a long time
Click to expand...
@KaneD Updates are on point.....
 
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