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@Yeahnah Great update bro! Keep it going!
Thanks mate! It would still be subq hey?
Ya, insulin pins are real short youll be fine, i hurt my tricep earlier last week and have been pinning GLOW straight into my tricep with an 8mm 30g pin. Even if you inject IM you can inject (most) peptides IntraMuscular anyways to get BPC closer as well as for faster absorbtion with other peptides normally if you really wanted.
Not to mention you cant pinch fat one handed. Lol. So just go straight in 90° .
LevButlerov
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macros are fine for now keep it up
I would work on cardio fasted more and keep it treadmill up an incline @Yeahnah getting the slow longer cardio in fasted is your goal
Thanks mate looking forward to trying it!
Sounds like a plan Lev. Been using the stair master too now alsomacros are fine for now keep it up
getting the slow longer cardio in fasted is your goal
Nice update bro. Good solid workout and diet is great, eating some quality food!
How long have you been taking the RGSX all in one? What are your thoughts on it?
Cheers bro! I started it last Tuesday & I reckon my bloods next round should see an improvement hopefully. As for overall day to day I’m feeling less fatigued and slightly better energy / mental boost throughout the day is what I’ve noticed. I neglected all vitamins and supplements in the past really so it’s been good to just stick with it 6 a day with breakfast makes it easy. Started probiotics too which I reckon has helped with digestion on the Reta
Great additions Bro. I was the same before I joined EVO. Body will work so much better with the proper supps.
@Yeahnah nice work on this update. Alot of good info man. Keep up the good work.
Are you taking any psyllium husk? I found that helped a lot. Im on 5mg reta and 24g psyllium husk.
EVO family, respect always.Cheers bro
LevButlerov
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Thanks brother
yeah started taking husk a few days ago working really well!
Thanks Lev! Yeah he’s a little legend haha coming up to 4 months old nownice td
LevButlerov
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share the little on in our pets Sub please
@Yeahnah https://www.evolutionary.org/forums/forums/pet-pictures.251/
Thats good to hear.
Log update:
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Breakfast - 110g rib fillet steak, 1 eggs, 24g bacon & a splash of bbq sauce
Lunch - WPI double scoop protein shake & 22g light peanut butter
Dinner - 102g rib fillet steak, lettuce, 25g light cheese & low carb wrap x 2
Protein shake
Calories - 1805cal
Protein - 201g
Carbs - 51g
Fats - 87g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 7h 15mins
Deep - 1hr 6mins
REM - 1hr 40mins
Light - 4h 29mins
Awake - 19mins
Training: Rest day
Calories burned:
Recap:
Fly out day back to work for a week no training today, body was feeling pretty tender so just decided to give the body a proper rest.
My weight has gone up since last week from 112.9 > 113.4. Can’t tell if it’s just from inflammation or extra water retention since starting Tesamorelin I’ve read apprently can happen. Just gunna trust the process and look forward to a lower number next week when I get back home.
I’ve put up my average daily calories & calories burned for the week so I think I’m doing all the right things just can’t put my finger exactly on the slight gain.
I’ll be starting to record some body measurements moving forward so I’m not just relying on the scales.
From today, have now started taking @ZenithHealth retatrutide 3mg weekly & @Prymal tesamorelin 2mg daily fasted.
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Breakfast - 110g rib fillet steak, 1 eggs, 24g bacon & a splash of bbq sauce
Lunch - WPI double scoop protein shake & 22g light peanut butter
Dinner - 102g rib fillet steak, lettuce, 25g light cheese & low carb wrap x 2
Protein shake
Calories - 1805cal
Protein - 201g
Carbs - 51g
Fats - 87g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 7h 15mins
Deep - 1hr 6mins
REM - 1hr 40mins
Light - 4h 29mins
Awake - 19mins
Training: Rest day
Calories burned:
Recap:
Fly out day back to work for a week no training today, body was feeling pretty tender so just decided to give the body a proper rest.
My weight has gone up since last week from 112.9 > 113.4. Can’t tell if it’s just from inflammation or extra water retention since starting Tesamorelin I’ve read apprently can happen. Just gunna trust the process and look forward to a lower number next week when I get back home.
I’ve put up my average daily calories & calories burned for the week so I think I’m doing all the right things just can’t put my finger exactly on the slight gain.
I’ll be starting to record some body measurements moving forward so I’m not just relying on the scales.
From today, have now started taking @ZenithHealth retatrutide 3mg weekly & @Prymal tesamorelin 2mg daily fasted.
Macros breakdown, training cals burned and a couple meals attached below.
Attachments
LevButlerov
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carb level is good and protein is good but fat you can bump up, add some fish oil if you can or some walnuts you need omega 3s @Yeahnah
you can get water retention from tesamorelin thats normal lets give it more time
food is perfect and did I see steak with ketchup there?
love that!@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri @MarkNV
Do you eat low carb for any reason?
Currently taking 500mg omega 3 daily supplements wise. Would I need to get some more from foods?carb level is good and protein is good but fat you can bump up, add some fish oil if you can or some walnuts you need omega 3s @Yeahnah
you can get water retention from tesamorelin thats normal lets give it more time
food is perfect and did I see steak with ketchup there?
@BeMe @HarleyGuy @s.gentz
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Perfect yeah I thought it would be the tesa mate. Tracked all my cals to a tee
Yeah bbq sauce just a splash mate haha
No particular reason mate I just try to stick with the lower carbs when I can to keep steady on the scales. I notice I do get pretty big fluctuations if I up my carb intake & water weight and I tend to have really good energy still.
LevButlerov
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I would up omega 3 to 3000mgs ed if you can @Yeahnah
and dont worry about bbq sauce just get the sugar free one
Alright I’ll get onto that when I’m back home next week from work & up itI would up omega 3 to 3000mgs ed if you can @Yeahnah
and dont worry about bbq sauce just get the sugar free one
Log update:
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 256g roast beef, gravy & 150g broccoli
Meal #2 - WPI double scoop protein shake with water & protein muesli bar
Meal #3 - 214g rump steak & broccoli
Calories - 1303cal
Protein - 198g
Carbs - 34g
Fats - 40g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Unknown - Garmin didn’t track
Training: Pull day (work gym)
V grip pulldown
W - 40kg x 12
W - 54kg x 7
F - 82kg x 7
F - 82kg x 6
ISO lateral high row
W - 40kg x 12
F - 80kg x 6
F - 80kg x 6
ISO lateral neutral grip row
F - 75kg x 8
F - 75kg x 6
Preacher curl standing
F - 25kg x 12
F - 25kg x 8
Shrug
F - 20kg x 14
F - 20kg x 12
Cardio (zone 2)
30 minutes
Calories burned:
844cals
Recap:
Back out at work for a week now on nightshift. My watch didn’t record my sleep this morning for some reason. Rough estimates was about a 5hr 30mins sleep. Not the best but always the case unfortunately out here.
Tesamorelin pinning I haven’t changed so I am still pinning in the AM after finishing work before bed fasted.
I mentioned I was going to start measuring my waist when I was out here so waist measurement has gone from 126cm > 124cm since Tuesday.
All training today was completed after a 16hr fast.
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 256g roast beef, gravy & 150g broccoli
Meal #2 - WPI double scoop protein shake with water & protein muesli bar
Meal #3 - 214g rump steak & broccoli
Calories - 1303cal
Protein - 198g
Carbs - 34g
Fats - 40g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Unknown - Garmin didn’t track
Training: Pull day (work gym)
V grip pulldown
W - 40kg x 12
W - 54kg x 7
F - 82kg x 7
F - 82kg x 6
ISO lateral high row
W - 40kg x 12
F - 80kg x 6
F - 80kg x 6
ISO lateral neutral grip row
F - 75kg x 8
F - 75kg x 6
Preacher curl standing
F - 25kg x 12
F - 25kg x 8
Shrug
F - 20kg x 14
F - 20kg x 12
Cardio (zone 2)
30 minutes
Calories burned:
844cals
Recap:
Back out at work for a week now on nightshift. My watch didn’t record my sleep this morning for some reason. Rough estimates was about a 5hr 30mins sleep. Not the best but always the case unfortunately out here.
Tesamorelin pinning I haven’t changed so I am still pinning in the AM after finishing work before bed fasted.
I mentioned I was going to start measuring my waist when I was out here so waist measurement has gone from 126cm > 124cm since Tuesday.
All training today was completed after a 16hr fast.
Macros breakdown, training cals burned and a couple meals attached below.
Attachments
Damn 5.5 hours sleep? That's rough my bro, try to catch-up on some sleep over the weekend.
Yeah bro it was rough. Was hoping to have my sleep supplements rock up while I was home but Aus post had other ideas.
The tesa is keeping me up for an hour at least in the mornings going to give it another day and if no good I’ll have to look at switching to PM pins while I’m on nightshifts only out at work.
Yeah auspost is trash at the best of times, gl brother hopefully it comes before the weekend
great update bud, meat looks tasty. had to go heat up some sirloin tip roast cause of that.
LevButlerov
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lets do itAlright I’ll get onto that when I’m back home next week from work & up it
LevButlerov
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Thanks brother!
Yeah will be average sleep for me until I’m back home on Tuesday. Thanks matestrong training with low sleep
LevButlerov
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hopefully good sleep soon
Log update:
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 300g rump steak, broccolini & gravy
Meal #2 - WPI double scoop protein shake
Meal #3 - 178g roast beef & 71g roast potatoes with beans.
Snacks - Protein muesli bar & protein yogurt
Calories - 1489cals
Protein - 210g
Carbs - 52g
Fats - 46g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 17m
Deep - 1h 4mins
REM - 1hr 27mins
Light - 3hr 46mins
Awake - 6mins
Training: Leg day (work gym)
59mins
Leg extension
W - 56.5kg x 12
W - 68kg x 10
F - 103kg x 12
F - 110kg x 8
Leg press
W - 120kg x 10
F - 200kg x 7
F - 200kg x 7
Lying leg curl
W - 46kg x 11
F - 76.5kg x 8
F - 76.5kg x 8
Calf press on seated leg press
W - 180kg x 12
F - 200kg x 16
F - 200kg x 14
Goblet squat (kettlebell)
F - 16kg x 14
F - 16kg x 14
Cardio (zone 2)
30 mins
Calories burned:
590cals
Recap:
Had a bit of an easier session today at the gym as my legs still weren’t 100% recovered from Monday. So just backed off the weight slightly and intensity.
Have had trash sleep all this week so far out at work. Today was a little better than the 5 hours I’ve been getting. Good to see the measurements below are trending down nicely.
I’ve got a question regarding Tesamorelin + Ipamorelin dosage protocols, what would be a good dosage recommendation and protocol to start with?
I was thinking 2mg tesamorelin & 250mcg Ipamorelin daily. But not sure if I should start to split that over two injections say 1mg Tesa + 125mcg Ipamorelin AM fasted & another pin same dosage at night before bed fasted.
Last weeks waist measurement - 126cm
Current waist measurement - 122cm
Last weeks hip measurement - 110cm
Current hip measurement - 108cm
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 300g rump steak, broccolini & gravy
Meal #2 - WPI double scoop protein shake
Meal #3 - 178g roast beef & 71g roast potatoes with beans.
Snacks - Protein muesli bar & protein yogurt
Calories - 1489cals
Protein - 210g
Carbs - 52g
Fats - 46g
Supp Stack:
Creatine - 10 to 14g daily
RGSX - All in one vital supplement support
Psyllium husk
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 17m
Deep - 1h 4mins
REM - 1hr 27mins
Light - 3hr 46mins
Awake - 6mins
Training: Leg day (work gym)
59mins
Leg extension
W - 56.5kg x 12
W - 68kg x 10
F - 103kg x 12
F - 110kg x 8
Leg press
W - 120kg x 10
F - 200kg x 7
F - 200kg x 7
Lying leg curl
W - 46kg x 11
F - 76.5kg x 8
F - 76.5kg x 8
Calf press on seated leg press
W - 180kg x 12
F - 200kg x 16
F - 200kg x 14
Goblet squat (kettlebell)
F - 16kg x 14
F - 16kg x 14
Cardio (zone 2)
30 mins
Calories burned:
590cals
Recap:
Had a bit of an easier session today at the gym as my legs still weren’t 100% recovered from Monday. So just backed off the weight slightly and intensity.
Have had trash sleep all this week so far out at work. Today was a little better than the 5 hours I’ve been getting. Good to see the measurements below are trending down nicely.
I’ve got a question regarding Tesamorelin + Ipamorelin dosage protocols, what would be a good dosage recommendation and protocol to start with?
I was thinking 2mg tesamorelin & 250mcg Ipamorelin daily. But not sure if I should start to split that over two injections say 1mg Tesa + 125mcg Ipamorelin AM fasted & another pin same dosage at night before bed fasted.
Last weeks waist measurement - 126cm
Current waist measurement - 122cm
Last weeks hip measurement - 110cm
Current hip measurement - 108cm
Macros breakdown, training cals burned and a couple meals attached below.
Attachments
Nice update brother! Awesome to see the hip and waist measurements coming down!
As for the tesa+ ipamorelin stack @LevButlerov any thoughts on ideal dosage and spread?
Quality updates brother. Glad to have finally caught up on all the progress you're making.
How good is the change on the waist measurements!
Hopefully the sleep improves, I know mine needs to also. So I deffo feel ya pain there.
Workouts look good my bro. How are you feeling with all of it? Looks like you are making good use of the work gym my dude.
How good is the change on the waist measurements!
Hopefully the sleep improves, I know mine needs to also. So I deffo feel ya pain there.
Workouts look good my bro. How are you feeling with all of it? Looks like you are making good use of the work gym my dude.
Thanks bro I’m glad I started with the measurements not just relying on whatever the scales decides
Yeah very true, scales can be misleading at times
Cheers bro appreciate you going back an reading up on my updates hahaQuality updates brother. Glad to have finally caught up on all the progress you're making.
How good is the change on the waist measurements!
Hopefully the sleep improves, I know mine needs to also. So I deffo feel ya pain there.
Workouts look good my bro. How are you feeling with all of it? Looks like you are making good use of the work gym my dude.
Yeah man next week I’ll be trying the rgsx sleep support so hopefully that puts the sleep issue to bed. When I’m back home sleep is usually fine it’s just out at camp it’s terrible.
Yeah I’m feeling really good considering my total calories. @ZenithHealth’s Reta is absolutely smashing me haha I’m trying to make a conscience effort to up my carbs slightly for some energy but overall I’m feeling plenty of energy for my workouts.
Yeah if you arent getting your ass kicked by Retatrutide are you even living life?
Glad its working so well even at a low dose
LevButlerov
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Carbs are very low perfect for you
on the tesa and ipam you already have right base dose @Yeahnah I would run tesamorelin once ed and not split it, 2 mg fasted is the cleaner starting point, then leave ipamorelin out at first so you can see how you respond and watch glucose, bloat, and numb hands. You never know.
If you add ipamorelin later, start lower at 100mcg 1x/day before bed for 2 weeks first, because jumping straight to 250mcg 2x ed is more than you need to feel it tbh
love how you're slimming down and leaning out! WOW
Thanks mate, yeah I’ll be coming up to being 2 weeks on tesa and only real sides I’m getting would be water retention and bloat.Carbs are very low perfect for you
I would run tesamorelin once ed and not split it, 2 mg fasted is the cleaner starting point, then leave ipamorelin out at first so you can see how you respond and watch glucose, bloat, and numb hands. You never know.
If you add ipamorelin later, start lower at 100mcg 1x/day before bed for 2 weeks first, because jumping straight to 250mcg 2x ed is more than you need to feel it tbh
love how you're slimming down and leaning out! WOW
So pull 2mg on tesa and start with 100mcg ipa daily?
Can I combine into 1 injection
Whats ed?
LevButlerov
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You can pull it and see, always start low doses
@Yeahnah ED = every day slang on forums
how is your GLP 1 dose?
Perfect alright I’ll start next week and see how it goes combining into 1 injection.You can pull it and see, always start low doses
ED = every day slang on forums
how is your GLP 1 dose?
Reta dosage is going really good @ 3mg weekly. No side effects. Have been making a conscious effort to drink at least 3-4L water daily. And food noise is non existent. Toilet habits have improved and more regular now also
On a side note @LevButlerov is there any merit to apparently taking the ipamorelin when you wake am fasted & pinning the tesa night time fasted?
LevButlerov
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good to know
happy to see retatrutide working for you, make sure you have digestive aids in there @Yeahnah
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Yes there can be some logic to fasted AM ipamorelin and night time tesa. @Yeahnah
but it is mostly just a consistency and empty stomach thing, not because that split is better.
I would pin tesamorelin at the same fasted time ED, stick to the same patters so you can get a feel for it.
Yeah bro same injection is fine. How are you finding your recovery?
Tesamorelin dose is pretty high and ipa seems about right. They should just work in the background, I know for me going to high on cjc/ipa gives me hot flushes. They’ll both only send out a signal for growth hormone to a certain extent and then the maximal signal will stay and the side effects will creep in!
Ooo sorry saw lev had answered it lol
Cheers bro!
Keen to give it a go combined yeah the bloating and water retention sides I get are annoying but apart from that I’m not seeing anything else just yet.
Recovery was going alright until I had a pretty crazy leg day on Monday. Hamstrings and calves didn’t recover properly until about Friday.
I neglect legs all the time and it always bites me in the ass when it comes to training them haha
A bit random but on my log a log while back I neglected legs and went full hammer and my creatine kinase on my bloods that’s suppose to be between 50-250 shot up to 9500. I went to hospital to get it checked out. Anyway lesson learned never skip leg day
Fuarr that’s hectic hahaI neglect legs all the time and it always bites me in the ass when it comes to training them haha
A bit random but on my log a log while back I neglected legs and went full hammer and my creatine kinase on my bloods that’s suppose to be between 50-250 shot up to 9500. I went to hospital to get it checked out. Anyway lesson learned never skip leg day
Yeah honestly it’s a love hate relationship with legs haha I love going hard with it but ragrets when i can’t walk for days
Log update:
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 146g chicken schnitzel, 120g roast pork, 85g potato chat & gravy
Meal #2 - WPI double scoop protein shake
Meal #3 - 159g chicken schnitzel
Snacks - Protein muesli bar & protein yogurt
Calories - 1433cal
Protein - 190g
Carbs - 89g
Fats - 32g
Supp Stack Daily:
Creatine - 10g
Vitamin C - 250mg
Vitamin D3 - 40mcg
Vitamin B1 - 25mg
Vitamin K2 - 200mcg
Vitamin B6 - 25mg
Calcium D Glucarate - 500mg
Magnesium chelate - 350mg
Zinc oxide - 15mg
Selenium - 25mcg
Coq10 - 40mg
L-Taurine - 200mg
Garlic extract - 50mg
Dandelion root - 40mg
Omega 3 - 500mg
L-Glutathione - 50mg
L-Carnitine - 350mg
Beta glucan - 30mg
Black pepper extract - 20mg
Tudca - 400mg
Milk thistle - 800mg
Astragalus root - 1000mg
Nac - 1000mg
Hawthorn berry - 80mg
Psyllium husk
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 5h 51mins
Deep - 1h 29mins
REM - 22mins
Light - 4h 0 mins
Awake - 18mins
Training: Pull day (work gym)
1h 31mins
V-Grip pulldown
W - 40kg x 6
W - 54kg x 6
W - 68kg x 6
F - 82kg x 7
F - 82kg x 6
ISO-lateral high row
W - 20kg x 6
W - 40kg x 6
W - 60kg x 6
F - 80kg x 6
F - 80kg x 6
ISO-lateral neutral grip row
W - 40kg x 6
W - 61kg x 6
F - 75kg x 8
F - 75kg x 6
Preacher curl (barbell)
F - 20kg x 12
F - 20kg x 12
F - 20kg x 10
Cardio (zone 2)
30 mins
Calories burned:
1009cals
Recap:
All fasted workouts & cardio this week. Solid pull session today to finish out my week at work, fly out tomorrow back home.
Can start to see some veins popping and definition coming through which I’m stoked on. I know your always your own worst critic but I think I can notice some slimming down in the mirror even though I’m holding some extra water weight atm.
Bit boring for meals today sorry didn’t bother snapping pics of the rest.
Overall feeling for the week is strong and focussed. I feel the diet is on point personally and I’ll up my calories slightly next week while I’m at home.
Sleep I’m looking forward to knocking on the head next as I try out the sleep support from rgsx.
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Starting weight: 130kg
Last weeks weight: 112.9kg
Current Weight: 113.4kg
Target: 85–90kg
Food breakdown:
All meals weighed on scales or barcode scanned where possible into myfitnesspal
Meal #1 - 146g chicken schnitzel, 120g roast pork, 85g potato chat & gravy
Meal #2 - WPI double scoop protein shake
Meal #3 - 159g chicken schnitzel
Snacks - Protein muesli bar & protein yogurt
Calories - 1433cal
Protein - 190g
Carbs - 89g
Fats - 32g
Supp Stack Daily:
Creatine - 10g
Vitamin C - 250mg
Vitamin D3 - 40mcg
Vitamin B1 - 25mg
Vitamin K2 - 200mcg
Vitamin B6 - 25mg
Calcium D Glucarate - 500mg
Magnesium chelate - 350mg
Zinc oxide - 15mg
Selenium - 25mcg
Coq10 - 40mg
L-Taurine - 200mg
Garlic extract - 50mg
Dandelion root - 40mg
Omega 3 - 500mg
L-Glutathione - 50mg
L-Carnitine - 350mg
Beta glucan - 30mg
Black pepper extract - 20mg
Tudca - 400mg
Milk thistle - 800mg
Astragalus root - 1000mg
Nac - 1000mg
Hawthorn berry - 80mg
Psyllium husk
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 5h 51mins
Deep - 1h 29mins
REM - 22mins
Light - 4h 0 mins
Awake - 18mins
Training: Pull day (work gym)
1h 31mins
V-Grip pulldown
W - 40kg x 6
W - 54kg x 6
W - 68kg x 6
F - 82kg x 7
F - 82kg x 6
ISO-lateral high row
W - 20kg x 6
W - 40kg x 6
W - 60kg x 6
F - 80kg x 6
F - 80kg x 6
ISO-lateral neutral grip row
W - 40kg x 6
W - 61kg x 6
F - 75kg x 8
F - 75kg x 6
Preacher curl (barbell)
F - 20kg x 12
F - 20kg x 12
F - 20kg x 10
Cardio (zone 2)
30 mins
Calories burned:
1009cals
Recap:
All fasted workouts & cardio this week. Solid pull session today to finish out my week at work, fly out tomorrow back home.
Can start to see some veins popping and definition coming through which I’m stoked on. I know your always your own worst critic but I think I can notice some slimming down in the mirror even though I’m holding some extra water weight atm.
Bit boring for meals today sorry didn’t bother snapping pics of the rest.
Overall feeling for the week is strong and focussed. I feel the diet is on point personally and I’ll up my calories slightly next week while I’m at home.
Sleep I’m looking forward to knocking on the head next as I try out the sleep support from rgsx.
Macros breakdown, training cals burned and a couple meals attached below.
Attachments
Thats one hell of a supplement stack, glad to see your energy levels are increasing!
Cheers bro haha yeah I thought I’d finally add it the list just to make my log updates even bigger yano
Nice update bro. Your calories are really low, how's your energy levels?
How you going with the psyllium husk?
LevButlerov
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you're looking good in the gym
nice meal pics love themyou're training 1:30 with cardio or without? @Yeahnah
total sleep close to 6 hours? you nap a bit
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515
Nice log!! That is a great pull session and great food brother!!
Nice update mate!
Nice pull day workout. I like the ramping warmups then the two sets to failure. Do you do any rear delt exercises on another day. Definitely could add one in here if not. Good for shoulder health.
Those cals are low for the day. Do you often under shoot by that much? Just have to be careful with cals being too low as you get leaner. More chance of losing muscle.
Definitely try the sleep support from @RGSX . Lots of good feedback on it so far. Has made a big difference for both myself and my wife with getting back to sleep when we wake in the middle of the night.
Big weight on that iso high row great work!
Cheers bro yeah my daily average for the week was at 1553cal broken down into 199g protein, 65g carbs & 51g fats
Honestly feel great plenty of energy for work and gym. I’ll refeed this week while I’m back home slightly but my body tends to get on well with the low cal
Yeah tastes like shit haha I might look at just going a Metamucil or the likes with husk in it.
Hey Lev yeah that’s with cardio all fasted too.you're looking good in the gym
you're training 1:30 with cardio or without? @Yeahnah
total sleep close to 6 hours? you nap a bit
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515
No naps but get to catch up on plenty of good sleep now that I’m back home for 7 days
Thanks gents! Appreciate it
Thanks mate!
No I don’t actually, I’ll incorporate lateral raises and shoulder shrugs but nothing targeting specifically the rear delts. Maybe reverse pec dec I’ll add?
Yeah the Reta has been kicking in well and cals are slightly lower this week. I work 7 days on 7 days off. So now that I’m back home I’ll refeed slightly to bump those cals up.
Thanks mate keen to give it a go tonight. I do have some DSIP nasal sitting there also I was going to try out at some stage.
Cheers brother! Love a good back day just quietly
Its the same as Metamucil without the flavouring and premium price tag bro. You can add it to like oats or something similar if you eat them. Or just stir it into a cup of water and down it like a champ! Haha just be sure to drink plenty of water!
Sometimes i do use a clothespin to pinch fat and pin on my shoulders
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keep going with fasted cardio
Yeah downing it with water is rough as guts haha
Nice touchdown mate. Have you done Dexa scans to get a good gauge of how good the Tesamorelin is?Touchdown
Big thanks to @Prymal for organising another TD for my Tesamorelin.
Keen to see what sort of progress I can make over these next few weeks until my next set of bloods
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nice tdTouchdown
Big thanks to @Prymal for organising another TD for my Tesamorelin.
Keen to see what sort of progress I can make over these next few weeks until my next set of bloods
Thanks mate no dexa scans where I live unfortunately but I have had a in body scan done about 3 weeks ago which shows me my visceral fat level
Log update:
Sponsored by @ZenithHealth & @Prymal
Starting fasted weight: 130kg
Last weeks fasted weight: 113.4kg
Current fasted Weight: 111.9kg
Target: 85–90kg
Food breakdown:
Meal #1 - WPI double scoop protein shake
Meal #2 - 104g eggs, 82g rib fillet steak & rokeby protein shake
Meal #3 - 90g beef patty, 86g mash potato 75g beef sausage
Snacks - Protein muesli bar x2 & protein yogurt
Calories - 1950cal
Protein - 206g
Carbs - 115g
Fats - 71g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D Glucarate 500mg
Coq10 40mg
Magnesium chelate 400mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Psyllium husk 5g
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 17mins
Deep - 52mins
REM - 47mins
Light - 4h 38mins
Awake - 9mins
Training: Leg day
49mins
Leg extension
W - 56.5kg x 8
W - 68kg x 8
W - 103kg x 6
F - 110kg x 8
F - 110kg x 8
Leg press
W - 120kg x 6
W - 200kg x 6
F - 220kg x 7
F - 220kg x 7
Lying leg curl
W - 46kg x 6
W - 60kg x 6
F - 79kg x 6
F - 79kg x 6
Standing calf raise
F - 200kg x 12
F - 200kg x 12
F - 200kg x 11
Calories burned:
736cal
Recap:
Sleep has been an issue since coming off nightshift. Had some DSIP nasal spray sitting here so going to give it a go tonight to try get it sorted.
Weight is on the decline after my temporary gain last week from the tesa which is good news! 113.4kg > 111.9kg.
Still really fatigued just cause of the lack of sleep and trying to adjust back to normal waking hours.
Quicker gym session today but still getting it done
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Starting fasted weight: 130kg
Last weeks fasted weight: 113.4kg
Current fasted Weight: 111.9kg
Target: 85–90kg
Food breakdown:
Meal #1 - WPI double scoop protein shake
Meal #2 - 104g eggs, 82g rib fillet steak & rokeby protein shake
Meal #3 - 90g beef patty, 86g mash potato 75g beef sausage
Snacks - Protein muesli bar x2 & protein yogurt
Calories - 1950cal
Protein - 206g
Carbs - 115g
Fats - 71g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D Glucarate 500mg
Coq10 40mg
Magnesium chelate 400mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Psyllium husk 5g
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 17mins
Deep - 52mins
REM - 47mins
Light - 4h 38mins
Awake - 9mins
Training: Leg day
49mins
Leg extension
W - 56.5kg x 8
W - 68kg x 8
W - 103kg x 6
F - 110kg x 8
F - 110kg x 8
Leg press
W - 120kg x 6
W - 200kg x 6
F - 220kg x 7
F - 220kg x 7
Lying leg curl
W - 46kg x 6
W - 60kg x 6
F - 79kg x 6
F - 79kg x 6
Standing calf raise
F - 200kg x 12
F - 200kg x 12
F - 200kg x 11
Calories burned:
736cal
Recap:
Sleep has been an issue since coming off nightshift. Had some DSIP nasal spray sitting here so going to give it a go tonight to try get it sorted.
Weight is on the decline after my temporary gain last week from the tesa which is good news! 113.4kg > 111.9kg.
Still really fatigued just cause of the lack of sleep and trying to adjust back to normal waking hours.
Quicker gym session today but still getting it done
Macros breakdown, training cals burned and a couple meals attached below.
Attachments
Great job on coming down in weight brother, and yeah you dont need to give it 100% at the gym each time you go, just going in and being consistent is good enough some daysLog update:
Sponsored by @ZenithHealth & @Prymal
Starting fasted weight: 130kg
Last weeks fasted weight: 113.4kg
Current fasted Weight: 111.9kg
Target: 85–90kg
Food breakdown:
Meal #1 - WPI double scoop protein shake
Meal #2 - 104g eggs, 82g rib fillet steak & rokeby protein shake
Meal #3 - 90g beef patty, 86g mash potato 75g beef sausage
Snacks - Protein muesli bar x2 & protein yogurt
Calories - 1950cal
Protein - 206g
Carbs - 115g
Fats - 71g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D Glucarate 500mg
Coq10 40mg
Magnesium chelate 400mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Psyllium husk 5g
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 17mins
Deep - 52mins
REM - 47mins
Light - 4h 38mins
Awake - 9mins
Training: Leg day
49mins
Leg extension
W - 56.5kg x 8
W - 68kg x 8
W - 103kg x 6
F - 110kg x 8
F - 110kg x 8
Leg press
W - 120kg x 6
W - 200kg x 6
F - 220kg x 7
F - 220kg x 7
Lying leg curl
W - 46kg x 6
W - 60kg x 6
F - 79kg x 6
F - 79kg x 6
Standing calf raise
F - 200kg x 12
F - 200kg x 12
F - 200kg x 11
Calories burned:
736cal
Recap:
Sleep has been an issue since coming off nightshift. Had some DSIP nasal spray sitting here so going to give it a go tonight to try get it sorted.
Weight is on the decline after my temporary gain last week from the tesa which is good news! 113.4kg > 111.9kg.
Still really fatigued just cause of the lack of sleep and trying to adjust back to normal waking hours.
Quicker gym session today but still getting it done
Macros breakdown, training cals burned and a couple meals attached below.
LevButlerov
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clean mealsLog update:
Sponsored by @ZenithHealth & @Prymal
Starting fasted weight: 130kg
Last weeks fasted weight: 113.4kg
Current fasted Weight: 111.9kg
Target: 85–90kg
Food breakdown:
Meal #1 - WPI double scoop protein shake
Meal #2 - 104g eggs, 82g rib fillet steak & rokeby protein shake
Meal #3 - 90g beef patty, 86g mash potato 75g beef sausage
Snacks - Protein muesli bar x2 & protein yogurt
Calories - 1950cal
Protein - 206g
Carbs - 115g
Fats - 71g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D Glucarate 500mg
Coq10 40mg
Magnesium chelate 400mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Psyllium husk 5g
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 17mins
Deep - 52mins
REM - 47mins
Light - 4h 38mins
Awake - 9mins
Training: Leg day
49mins
Leg extension
W - 56.5kg x 8
W - 68kg x 8
W - 103kg x 6
F - 110kg x 8
F - 110kg x 8
Leg press
W - 120kg x 6
W - 200kg x 6
F - 220kg x 7
F - 220kg x 7
Lying leg curl
W - 46kg x 6
W - 60kg x 6
F - 79kg x 6
F - 79kg x 6
Standing calf raise
F - 200kg x 12
F - 200kg x 12
F - 200kg x 11
Calories burned:
736cal
Recap:
Sleep has been an issue since coming off nightshift. Had some DSIP nasal spray sitting here so going to give it a go tonight to try get it sorted.
Weight is on the decline after my temporary gain last week from the tesa which is good news! 113.4kg > 111.9kg.
Still really fatigued just cause of the lack of sleep and trying to adjust back to normal waking hours.
Quicker gym session today but still getting it done
Macros breakdown, training cals burned and a couple meals attached below.
i like your breakdown and low carbs 220 on leg press, and nice 79 leg curls!
Wow bro this log is off to a great start. Really detailed and I can see you dedication in the detail you're putting in. Well done, especially as a shift worker too!Log update:
Sponsored by @ZenithHealth & @Prymal
Starting fasted weight: 130kg
Last weeks fasted weight: 113.4kg
Current fasted Weight: 111.9kg
Target: 85–90kg
Food breakdown:
Meal #1 - WPI double scoop protein shake
Meal #2 - 104g eggs, 82g rib fillet steak & rokeby protein shake
Meal #3 - 90g beef patty, 86g mash potato 75g beef sausage
Snacks - Protein muesli bar x2 & protein yogurt
Calories - 1950cal
Protein - 206g
Carbs - 115g
Fats - 71g
Supp Stack Daily:
Creatine 12g
Vitamin C 350mg
Vitamin D3 50mcg
Vitamin B1 40mg
Vitamin K2 200mcg
Vitamin B6 40mg
Calcium D Glucarate 500mg
Coq10 40mg
Magnesium chelate 400mg
Zinc 30mg
Selenium 125mcg
L-Taurine 200mg
Garlic extract 50mg
Dandelion root 40mg
Omega 3 500mg
L-Glutathione 50mg
L-Carnitine 350mg
Beta glucan 30mg
Black pepper extract 20mg
Tudca 400mg
Milk thistle 800mg
Astragalus root 1000mg
Nac 1000mg
Hawthorn berry 80mg
Psyllium husk 5g
30 billion Probiotic
Peptides:
Retatrutide - 3mg a week through @ZenithHealth
Tesamorelin - 2mg daily fasted through @Prymal
Sleep:
Total - 6h 17mins
Deep - 52mins
REM - 47mins
Light - 4h 38mins
Awake - 9mins
Training: Leg day
49mins
Leg extension
W - 56.5kg x 8
W - 68kg x 8
W - 103kg x 6
F - 110kg x 8
F - 110kg x 8
Leg press
W - 120kg x 6
W - 200kg x 6
F - 220kg x 7
F - 220kg x 7
Lying leg curl
W - 46kg x 6
W - 60kg x 6
F - 79kg x 6
F - 79kg x 6
Standing calf raise
F - 200kg x 12
F - 200kg x 12
F - 200kg x 11
Calories burned:
736cal
Recap:
Sleep has been an issue since coming off nightshift. Had some DSIP nasal spray sitting here so going to give it a go tonight to try get it sorted.
Weight is on the decline after my temporary gain last week from the tesa which is good news! 113.4kg > 111.9kg.
Still really fatigued just cause of the lack of sleep and trying to adjust back to normal waking hours.
Quicker gym session today but still getting it done
Macros breakdown, training cals burned and a couple meals attached below.
I'm looking forward to watching you shed that fat off and I think your workouts are great and your leg press is strong bro!
You can take anywhere from 3-8g ED of this (did you notice how I put ED in there? You're gettin' the lingo down pat now I bet
)This is great bro! Training while fasted is best to get those fatty acids moving.
Have you looked into HGH (human growth hormone)?
I'd be interested in how this works for you. I'm wanting to try it before I give it to my wife who wants to try for sleep.
Thanks Lev! Still feeling strong on the deficitclean meals
220 on leg press, and nice 79 leg curls!
I have a question to put out there regarding Mots-C my original plan was to incorporate this shortly at the 6 week mark. After doing some reading from what I’ve gathered it can potentially do no good if my mitochondria is already stressed or damaged. Going off my last bloods my ALT was outside range (high) and CRP was inside range but on the higher end.
I think that’s probably a good enough reason to maybe give this a miss for now and I have read that SS-31 can help improve mitochondria & reduce oxidative stress? So maybe cycling that first would be a better solution for now.
What’s your thoughts
Attachments
Thanks brother! Yeah the shift work sucks but it is what it isWow bro this log is off to a great start. Really detailed and I can see you dedication in the detail you're putting in. Well done, especially as a shift worker too!
I'm looking forward to watching you shed that fat off and I think your workouts are great and your leg press is strong bro!
You can take anywhere from 3-8g ED of this (did you notice how I put ED in there? You're gettin' the lingo down pat now I bet
This is great bro! Training while fasted is best to get those fatty acids moving.
Have you looked into HGH (human growth hormone)?
I'd be interested in how this works for you. I'm wanting to try it before I give it to my wife who wants to try for sleep.
Yeah I’m getting the lingo down pat now haha I’ll have to update my supps list for the omega 3.
HGH I have looked into and Its something ill look at more seriously once I loose majority of the weight & fat.
Happy to report even though my Garmin sleep tracker said I got shit sleep I felt like I got a way better sleep trying DSIP last night and funnily enough seemed to have knocked my circadian rhythm back into normal dayshift hours so to speak. Not fatigued this morning & energy levels are back up.
LevButlerov
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you can use mots-C and if you have higher alt from what I see its not a real issue, you can just use an organ support like n2guard for organ liver cleansing wont need to get ss31 on there @Yeahnah
I agree with @LevButlerov on this @Yeahnah it's a myth that you should or have to run SS31 before MOTS-C, in fact there's a good argument that it's a good idea to introduce SS31 with MOTS-C already on board. Most healthy athletes and health-oriented individuals (who've had good bloodwork for a while) shouldn't need SS31 imo. If one assumes your mitochondrial health is in check then adding in MOTS-C at 1mg ED should suffice.
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keep us updated pleasePerfect thanks gents for the info that helps me make my decision
Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 113.4kg
Current: 111.9kg
Target: 85–90kg
Meals:
Meal #1 - WPI double scoop protein shake with water & protein muesli bar
Meal #2 - 150g roast chicken & 150g chips
Meal #3 - 152g steak, 77g beef sausage & WPI protein shake
Snacks - N/A
Calories: 1866
Protein: 209g l Carbs: 66g l Fats: 85g
Supp Stack Daily:
Creatine 12g l Vitamin C 350mg
Vitamin D3 50mcg l Vitamin B1 40mg
Vitamin K2 200mcg l Vitamin B6 40mg
Calcium D 500mg l Coq10 40mg
Magnesium 400mg l Zinc 30mg
Selenium 125mcg l L-Taurine 200mg
Garlic extract 50mg l Dandelion root 40mg
Omega 3 500mg l L-Glutathione 50mg
L-Carnitine 350mg l Beta glucan 30mg
Black pepper extract 20mg l Tudca 400mg
Milk thistle 800mg l Astragalus root 1000mg
Nac 1000mg l Hawthorn berry 80mg
Psyllium husk 5g l Probiotic 30 Billion
Peptides:
Retatrutide - 3mg/week through @ZenithHealth
Tesamorelin - 2mg fasted daily through @Prymal
Sleep:
Total - 7h 02mins
Deep - 19mins
REM - 1h 25mins
Light - 5h 18mins
Awake - 28mins
Training: Pull Day
1h 21mins
V-Grip Lat pulldown
W - 42.5kg x 6
W - 50kg x 6
W - 60kg x 6
F - 80kg x 10
F - 80kg x 7
ISO-Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 61kg x 6
F - 75kg x 8
F - 75kg x 7
ISO-Lateral high row
W - 40kg x 6
F - 85kg x 12
F - 90kg x 8
Standing EZ barbell curl
F - 25kg x 14
F - 25kg x 9
Shrug (dumbbell)
F - 25kg x 14
F - 25kg x 14
Cardio (zone 2)
30mins
Calories burned:
1027cal
Recap:
Solid training day today still managing to hit some PB’s and my strength feels like it isn’t tapering off just yet. Very interested to see what my next body scan is going to look like hopefully some muscle gains whilst loosing this weight would be prime.
Not sure what was going on with my deep sleep last night. I have tried DSIP the last two nights and I’d say it is helping and moving forward I will use it to snap out of my shift work schedule for when I get back home after my swings. Just 1 nasal spray pump sorts me out.
Good little comparison photo to finish off tonight’s update
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 113.4kg
Current: 111.9kg
Target: 85–90kg
Meals:
Meal #1 - WPI double scoop protein shake with water & protein muesli bar
Meal #2 - 150g roast chicken & 150g chips
Meal #3 - 152g steak, 77g beef sausage & WPI protein shake
Snacks - N/A
Calories: 1866
Protein: 209g l Carbs: 66g l Fats: 85g
Supp Stack Daily:
Creatine 12g l Vitamin C 350mg
Vitamin D3 50mcg l Vitamin B1 40mg
Vitamin K2 200mcg l Vitamin B6 40mg
Calcium D 500mg l Coq10 40mg
Magnesium 400mg l Zinc 30mg
Selenium 125mcg l L-Taurine 200mg
Garlic extract 50mg l Dandelion root 40mg
Omega 3 500mg l L-Glutathione 50mg
L-Carnitine 350mg l Beta glucan 30mg
Black pepper extract 20mg l Tudca 400mg
Milk thistle 800mg l Astragalus root 1000mg
Nac 1000mg l Hawthorn berry 80mg
Psyllium husk 5g l Probiotic 30 Billion
Peptides:
Retatrutide - 3mg/week through @ZenithHealth
Tesamorelin - 2mg fasted daily through @Prymal
Sleep:
Total - 7h 02mins
Deep - 19mins
REM - 1h 25mins
Light - 5h 18mins
Awake - 28mins
Training: Pull Day
1h 21mins
V-Grip Lat pulldown
W - 42.5kg x 6
W - 50kg x 6
W - 60kg x 6
F - 80kg x 10
F - 80kg x 7
ISO-Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 61kg x 6
F - 75kg x 8
F - 75kg x 7
ISO-Lateral high row
W - 40kg x 6
F - 85kg x 12
F - 90kg x 8
Standing EZ barbell curl
F - 25kg x 14
F - 25kg x 9
Shrug (dumbbell)
F - 25kg x 14
F - 25kg x 14
Cardio (zone 2)
30mins
Calories burned:
1027cal
Recap:
Solid training day today still managing to hit some PB’s and my strength feels like it isn’t tapering off just yet. Very interested to see what my next body scan is going to look like hopefully some muscle gains whilst loosing this weight would be prime.
Not sure what was going on with my deep sleep last night. I have tried DSIP the last two nights and I’d say it is helping and moving forward I will use it to snap out of my shift work schedule for when I get back home after my swings. Just 1 nasal spray pump sorts me out.
Good little comparison photo to finish off tonight’s update
Macros breakdown, training cals burned and a couple meals attached below.
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Good protein carb level todayLog update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 113.4kg
Current: 111.9kg
Target: 85–90kg
Meals:
Meal #1 - WPI double scoop protein shake with water & protein muesli bar
Meal #2 - 150g roast chicken & 150g chips
Meal #3 - 152g steak, 77g beef sausage & WPI protein shake
Snacks - N/A
Calories: 1866
Protein: 209g l Carbs: 66g l Fats: 85g
Supp Stack Daily:
Creatine 12g l Vitamin C 350mg
Vitamin D3 50mcg l Vitamin B1 40mg
Vitamin K2 200mcg l Vitamin B6 40mg
Calcium D 500mg l Coq10 40mg
Magnesium 400mg l Zinc 30mg
Selenium 125mcg l L-Taurine 200mg
Garlic extract 50mg l Dandelion root 40mg
Omega 3 500mg l L-Glutathione 50mg
L-Carnitine 350mg l Beta glucan 30mg
Black pepper extract 20mg l Tudca 400mg
Milk thistle 800mg l Astragalus root 1000mg
Nac 1000mg l Hawthorn berry 80mg
Psyllium husk 5g l Probiotic 30 Billion
Peptides:
Retatrutide - 3mg/week through @ZenithHealth
Tesamorelin - 2mg fasted daily through @Prymal
Sleep:
Total - 7h 02mins
Deep - 19mins
REM - 1h 25mins
Light - 5h 18mins
Awake - 28mins
Training: Pull Day
1h 21mins
V-Grip Lat pulldown
W - 42.5kg x 6
W - 50kg x 6
W - 60kg x 6
F - 80kg x 10
F - 80kg x 7
ISO-Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 61kg x 6
F - 75kg x 8
F - 75kg x 7
ISO-Lateral high row
W - 40kg x 6
F - 85kg x 12
F - 90kg x 8
Standing EZ barbell curl
F - 25kg x 14
F - 25kg x 9
Shrug (dumbbell)
F - 25kg x 14
F - 25kg x 14
Cardio (zone 2)
30mins
Calories burned:
1027cal
Recap:
Solid training day today still managing to hit some PB’s and my strength feels like it isn’t tapering off just yet. Very interested to see what my next body scan is going to look like hopefully some muscle gains whilst loosing this weight would be prime.
Not sure what was going on with my deep sleep last night. I have tried DSIP the last two nights and I’d say it is helping and moving forward I will use it to snap out of my shift work schedule for when I get back home after my swings. Just 1 nasal spray pump sorts me out.
Good little comparison photo to finish off tonight’s update
Macros breakdown, training cals burned and a couple meals attached below.
and I like the cardio @Yeahnah nice lat pulls getting 80s theredsip helped sleep a lot?
Thanks mate yeah 100% helped just don’t wanna get get to heavily relied on it. So I think as I come off shift work I’ll use it to help me get back into a normal sleep routine.Good protein carb level today
dsip helped sleep a lot?
@Yeahnah looking good on this training, great way to spend your weekend right here, putting in a good training session.Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 113.4kg
Current: 111.9kg
Target: 85–90kg
Meals:
Meal #1 - WPI double scoop protein shake with water & protein muesli bar
Meal #2 - 150g roast chicken & 150g chips
Meal #3 - 152g steak, 77g beef sausage & WPI protein shake
Snacks - N/A
Calories: 1866
Protein: 209g l Carbs: 66g l Fats: 85g
Supp Stack Daily:
Creatine 12g l Vitamin C 350mg
Vitamin D3 50mcg l Vitamin B1 40mg
Vitamin K2 200mcg l Vitamin B6 40mg
Calcium D 500mg l Coq10 40mg
Magnesium 400mg l Zinc 30mg
Selenium 125mcg l L-Taurine 200mg
Garlic extract 50mg l Dandelion root 40mg
Omega 3 500mg l L-Glutathione 50mg
L-Carnitine 350mg l Beta glucan 30mg
Black pepper extract 20mg l Tudca 400mg
Milk thistle 800mg l Astragalus root 1000mg
Nac 1000mg l Hawthorn berry 80mg
Psyllium husk 5g l Probiotic 30 Billion
Peptides:
Retatrutide - 3mg/week through @ZenithHealth
Tesamorelin - 2mg fasted daily through @Prymal
Sleep:
Total - 7h 02mins
Deep - 19mins
REM - 1h 25mins
Light - 5h 18mins
Awake - 28mins
Training: Pull Day
1h 21mins
V-Grip Lat pulldown
W - 42.5kg x 6
W - 50kg x 6
W - 60kg x 6
F - 80kg x 10
F - 80kg x 7
ISO-Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 61kg x 6
F - 75kg x 8
F - 75kg x 7
ISO-Lateral high row
W - 40kg x 6
F - 85kg x 12
F - 90kg x 8
Standing EZ barbell curl
F - 25kg x 14
F - 25kg x 9
Shrug (dumbbell)
F - 25kg x 14
F - 25kg x 14
Cardio (zone 2)
30mins
Calories burned:
1027cal
Recap:
Solid training day today still managing to hit some PB’s and my strength feels like it isn’t tapering off just yet. Very interested to see what my next body scan is going to look like hopefully some muscle gains whilst loosing this weight would be prime.
Not sure what was going on with my deep sleep last night. I have tried DSIP the last two nights and I’d say it is helping and moving forward I will use it to snap out of my shift work schedule for when I get back home after my swings. Just 1 nasal spray pump sorts me out.
Good little comparison photo to finish off tonight’s update
Macros breakdown, training cals burned and a couple meals attached below.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
good to hear it helped but go slow with it
Looking tremendous on these. I like the lateral high row and the standing easy barbell curl. @YeahnahLog update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 113.4kg
Current: 111.9kg
Target: 85–90kg
Meals:
Meal #1 - WPI double scoop protein shake with water & protein muesli bar
Meal #2 - 150g roast chicken & 150g chips
Meal #3 - 152g steak, 77g beef sausage & WPI protein shake
Snacks - N/A
Calories: 1866
Protein: 209g l Carbs: 66g l Fats: 85g
Supp Stack Daily:
Creatine 12g l Vitamin C 350mg
Vitamin D3 50mcg l Vitamin B1 40mg
Vitamin K2 200mcg l Vitamin B6 40mg
Calcium D 500mg l Coq10 40mg
Magnesium 400mg l Zinc 30mg
Selenium 125mcg l L-Taurine 200mg
Garlic extract 50mg l Dandelion root 40mg
Omega 3 500mg l L-Glutathione 50mg
L-Carnitine 350mg l Beta glucan 30mg
Black pepper extract 20mg l Tudca 400mg
Milk thistle 800mg l Astragalus root 1000mg
Nac 1000mg l Hawthorn berry 80mg
Psyllium husk 5g l Probiotic 30 Billion
Peptides:
Retatrutide - 3mg/week through @ZenithHealth
Tesamorelin - 2mg fasted daily through @Prymal
Sleep:
Total - 7h 02mins
Deep - 19mins
REM - 1h 25mins
Light - 5h 18mins
Awake - 28mins
Training: Pull Day
1h 21mins
V-Grip Lat pulldown
W - 42.5kg x 6
W - 50kg x 6
W - 60kg x 6
F - 80kg x 10
F - 80kg x 7
ISO-Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 61kg x 6
F - 75kg x 8
F - 75kg x 7
ISO-Lateral high row
W - 40kg x 6
F - 85kg x 12
F - 90kg x 8
Standing EZ barbell curl
F - 25kg x 14
F - 25kg x 9
Shrug (dumbbell)
F - 25kg x 14
F - 25kg x 14
Cardio (zone 2)
30mins
Calories burned:
1027cal
Recap:
Solid training day today still managing to hit some PB’s and my strength feels like it isn’t tapering off just yet. Very interested to see what my next body scan is going to look like hopefully some muscle gains whilst loosing this weight would be prime.
Not sure what was going on with my deep sleep last night. I have tried DSIP the last two nights and I’d say it is helping and moving forward I will use it to snap out of my shift work schedule for when I get back home after my swings. Just 1 nasal spray pump sorts me out.
Good little comparison photo to finish off tonight’s update
Macros breakdown, training cals burned and a couple meals attached below.
Man, you look fantastic on this. I like the easy barbell curl and the shrugs. @Yeahnah that's a great way to hit a workout.Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 113.4kg
Current: 111.9kg
Target: 85–90kg
Meals:
Meal #1 - WPI double scoop protein shake with water & protein muesli bar
Meal #2 - 150g roast chicken & 150g chips
Meal #3 - 152g steak, 77g beef sausage & WPI protein shake
Snacks - N/A
Calories: 1866
Protein: 209g l Carbs: 66g l Fats: 85g
Supp Stack Daily:
Creatine 12g l Vitamin C 350mg
Vitamin D3 50mcg l Vitamin B1 40mg
Vitamin K2 200mcg l Vitamin B6 40mg
Calcium D 500mg l Coq10 40mg
Magnesium 400mg l Zinc 30mg
Selenium 125mcg l L-Taurine 200mg
Garlic extract 50mg l Dandelion root 40mg
Omega 3 500mg l L-Glutathione 50mg
L-Carnitine 350mg l Beta glucan 30mg
Black pepper extract 20mg l Tudca 400mg
Milk thistle 800mg l Astragalus root 1000mg
Nac 1000mg l Hawthorn berry 80mg
Psyllium husk 5g l Probiotic 30 Billion
Peptides:
Retatrutide - 3mg/week through @ZenithHealth
Tesamorelin - 2mg fasted daily through @Prymal
Sleep:
Total - 7h 02mins
Deep - 19mins
REM - 1h 25mins
Light - 5h 18mins
Awake - 28mins
Training: Pull Day
1h 21mins
V-Grip Lat pulldown
W - 42.5kg x 6
W - 50kg x 6
W - 60kg x 6
F - 80kg x 10
F - 80kg x 7
ISO-Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 61kg x 6
F - 75kg x 8
F - 75kg x 7
ISO-Lateral high row
W - 40kg x 6
F - 85kg x 12
F - 90kg x 8
Standing EZ barbell curl
F - 25kg x 14
F - 25kg x 9
Shrug (dumbbell)
F - 25kg x 14
F - 25kg x 14
Cardio (zone 2)
30mins
Calories burned:
1027cal
Recap:
Solid training day today still managing to hit some PB’s and my strength feels like it isn’t tapering off just yet. Very interested to see what my next body scan is going to look like hopefully some muscle gains whilst loosing this weight would be prime.
Not sure what was going on with my deep sleep last night. I have tried DSIP the last two nights and I’d say it is helping and moving forward I will use it to snap out of my shift work schedule for when I get back home after my swings. Just 1 nasal spray pump sorts me out.
Good little comparison photo to finish off tonight’s update
Macros breakdown, training cals burned and a couple meals attached below.
@Yeahnah good work on this. I like the pictures that you're including. That meal looks pretty damn good to me.Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 113.4kg
Current: 111.9kg
Target: 85–90kg
Meals:
Meal #1 - WPI double scoop protein shake with water & protein muesli bar
Meal #2 - 150g roast chicken & 150g chips
Meal #3 - 152g steak, 77g beef sausage & WPI protein shake
Snacks - N/A
Calories: 1866
Protein: 209g l Carbs: 66g l Fats: 85g
Supp Stack Daily:
Creatine 12g l Vitamin C 350mg
Vitamin D3 50mcg l Vitamin B1 40mg
Vitamin K2 200mcg l Vitamin B6 40mg
Calcium D 500mg l Coq10 40mg
Magnesium 400mg l Zinc 30mg
Selenium 125mcg l L-Taurine 200mg
Garlic extract 50mg l Dandelion root 40mg
Omega 3 500mg l L-Glutathione 50mg
L-Carnitine 350mg l Beta glucan 30mg
Black pepper extract 20mg l Tudca 400mg
Milk thistle 800mg l Astragalus root 1000mg
Nac 1000mg l Hawthorn berry 80mg
Psyllium husk 5g l Probiotic 30 Billion
Peptides:
Retatrutide - 3mg/week through @ZenithHealth
Tesamorelin - 2mg fasted daily through @Prymal
Sleep:
Total - 7h 02mins
Deep - 19mins
REM - 1h 25mins
Light - 5h 18mins
Awake - 28mins
Training: Pull Day
1h 21mins
V-Grip Lat pulldown
W - 42.5kg x 6
W - 50kg x 6
W - 60kg x 6
F - 80kg x 10
F - 80kg x 7
ISO-Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 61kg x 6
F - 75kg x 8
F - 75kg x 7
ISO-Lateral high row
W - 40kg x 6
F - 85kg x 12
F - 90kg x 8
Standing EZ barbell curl
F - 25kg x 14
F - 25kg x 9
Shrug (dumbbell)
F - 25kg x 14
F - 25kg x 14
Cardio (zone 2)
30mins
Calories burned:
1027cal
Recap:
Solid training day today still managing to hit some PB’s and my strength feels like it isn’t tapering off just yet. Very interested to see what my next body scan is going to look like hopefully some muscle gains whilst loosing this weight would be prime.
Not sure what was going on with my deep sleep last night. I have tried DSIP the last two nights and I’d say it is helping and moving forward I will use it to snap out of my shift work schedule for when I get back home after my swings. Just 1 nasal spray pump sorts me out.
Good little comparison photo to finish off tonight’s update
Macros breakdown, training cals burned and a couple meals attached below.
good to hear it helped but go slow with it
Thank you gents! Feel like I got a good groove going atm. Food & training is going well
that's what we like to see.
bros, looks like you got a good clean gym. I like the different equipment you have. Lots of dumbbells to choose from. @YeahnahLog update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 113.4kg
Current: 111.9kg
Target: 85–90kg
Meals:
Meal #1 - WPI double scoop protein shake with water & protein muesli bar
Meal #2 - 150g roast chicken & 150g chips
Meal #3 - 152g steak, 77g beef sausage & WPI protein shake
Snacks - N/A
Calories: 1866
Protein: 209g l Carbs: 66g l Fats: 85g
Supp Stack Daily:
Creatine 12g l Vitamin C 350mg
Vitamin D3 50mcg l Vitamin B1 40mg
Vitamin K2 200mcg l Vitamin B6 40mg
Calcium D 500mg l Coq10 40mg
Magnesium 400mg l Zinc 30mg
Selenium 125mcg l L-Taurine 200mg
Garlic extract 50mg l Dandelion root 40mg
Omega 3 500mg l L-Glutathione 50mg
L-Carnitine 350mg l Beta glucan 30mg
Black pepper extract 20mg l Tudca 400mg
Milk thistle 800mg l Astragalus root 1000mg
Nac 1000mg l Hawthorn berry 80mg
Psyllium husk 5g l Probiotic 30 Billion
Peptides:
Retatrutide - 3mg/week through @ZenithHealth
Tesamorelin - 2mg fasted daily through @Prymal
Sleep:
Total - 7h 02mins
Deep - 19mins
REM - 1h 25mins
Light - 5h 18mins
Awake - 28mins
Training: Pull Day
1h 21mins
V-Grip Lat pulldown
W - 42.5kg x 6
W - 50kg x 6
W - 60kg x 6
F - 80kg x 10
F - 80kg x 7
ISO-Lateral neutral grip row
W - 40kg x 6
W - 54kg x 6
W - 61kg x 6
F - 75kg x 8
F - 75kg x 7
ISO-Lateral high row
W - 40kg x 6
F - 85kg x 12
F - 90kg x 8
Standing EZ barbell curl
F - 25kg x 14
F - 25kg x 9
Shrug (dumbbell)
F - 25kg x 14
F - 25kg x 14
Cardio (zone 2)
30mins
Calories burned:
1027cal
Recap:
Solid training day today still managing to hit some PB’s and my strength feels like it isn’t tapering off just yet. Very interested to see what my next body scan is going to look like hopefully some muscle gains whilst loosing this weight would be prime.
Not sure what was going on with my deep sleep last night. I have tried DSIP the last two nights and I’d say it is helping and moving forward I will use it to snap out of my shift work schedule for when I get back home after my swings. Just 1 nasal spray pump sorts me out.
Good little comparison photo to finish off tonight’s update
Macros breakdown, training cals burned and a couple meals attached below.
keep the momentum going.
Great update brother, loving the progress
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