Veteran Log 2026 Off Season Log with Team Core - Core Pharma

[R.AP]

13/05/2026 - Introduction to the Off-Season | Goals, Mindset and Focus

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man.. What a wild few weeks. There's so much to talk about, and so much to say about this most recent prep experience, but I think I might leave this for another post. We didn't win the Pro Card we were chasing, but everything that was within our control was nailed, and we pulled off a near-perfect peak so I can only be happy.

It seems like so quickly my mindset shifted from being present and in the moment with Nationals to focusing on how I can improve this off-season. Following a dinner with my girls I went straight into a reverse diet and booking in bloods + organ imaging and planning the off-season. You'll see the outline below, of course, but I want to approach this off-season with the same level of dedication, consistency and focus as I would any other prep.

I've been reading books on athlete psychology recently, starting with "Relentless" and I know I want to be able to look back on this off-season as nothing short of exemplary.

My eyes are on Season A 2027 again for the Pro Card, and following that a career all the way to the O. Nothing has changed. |

A keen focus for this off-season is my nutrition. I want to make sure all of my foods are whole, clean, and micronutrient rich. Focusing on gut-health and digestion. Daily posing. Cardio. No exceptions.

NOTES ON MY PHYSIQUE

A little washed out, but barely 2.5kg above stage weight. Holding body fat well.
THIS WEEK

Body weight: 97.5kg
Calves: 39.0cm
Quads: 66.5cm
Glutes: 100.0cm
Waist: 78.0cm
Chest: 123.0cm
Arms: 46.0cm

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Cooked weight jasmine rice
- 50g Mushroom
- 20g Spinach

- 125g Full fat greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 275g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot

Meal Three
- 200g Five star beef mince
- 150g Cooked weight jasmine rice
- 120g Banana
- 30g Almond butter

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Cooked weight jasmine rice
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 20g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 4iu - CORE PHARMA
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day - CORE PHARMA
- Injectable NAD - 25m/ day

Focuses for next week:
- Reduce cortisol, rest, relax, get back into routine.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

 

[bigKO1]

13/05/2026 - Introduction to the Off-Season | Goals, Mindset and Focus

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man.. What a wild few weeks. There's so much to talk about, and so much to say about this most recent prep experience, but I think I might leave this for another post. We didn't win the Pro Card we were chasing, but everything that was within our control was nailed, and we pulled off a near-perfect peak so I can only be happy.

It seems like so quickly my mindset shifted from being present and in the moment with Nationals to focusing on how I can improve this off-season. Following a dinner with my girls I went straight into a reverse diet and booking in bloods + organ imaging and planning the off-season. You'll see the outline below, of course, but I want to approach this off-season with the same level of dedication, consistency and focus as I would any other prep.

I've been reading books on athlete psychology recently, starting with "Relentless" and I know I want to be able to look back on this off-season as nothing short of exemplary.

My eyes are on Season A 2027 again for the Pro Card, and following that a career all the way to the O. Nothing has changed. |

A keen focus for this off-season is my nutrition. I want to make sure all of my foods are whole, clean, and micronutrient rich. Focusing on gut-health and digestion. Daily posing. Cardio. No exceptions.

NOTES ON MY PHYSIQUE

A little washed out, but barely 2.5kg above stage weight. Holding body fat well.
THIS WEEK

Body weight: 97.5kg
Calves: 39.0cm
Quads: 66.5cm
Glutes: 100.0cm
Waist: 78.0cm
Chest: 123.0cm
Arms: 46.0cm

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Cooked weight jasmine rice
- 50g Mushroom
- 20g Spinach

- 125g Full fat greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 275g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot

Meal Three
- 200g Five star beef mince
- 150g Cooked weight jasmine rice
- 120g Banana
- 30g Almond butter

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Cooked weight jasmine rice
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 20g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 4iu - CORE PHARMA
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day - CORE PHARMA
- Injectable NAD - 25m/ day

Focuses for next week:
- Reduce cortisol, rest, relax, get back into routine.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 229579View attachment 229580View attachment 229581View attachment 229582View attachment 229583View attachment 229584View attachment 229585View attachment 229586View attachment 229587

Super Impressive @R.AP , I look forward to following along, learning and seeing you progress!

 

[LevButlerov]

13/05/2026 - Introduction to the Off-Season | Goals, Mindset and Focus

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man.. What a wild few weeks. There's so much to talk about, and so much to say about this most recent prep experience, but I think I might leave this for another post. We didn't win the Pro Card we were chasing, but everything that was within our control was nailed, and we pulled off a near-perfect peak so I can only be happy.

It seems like so quickly my mindset shifted from being present and in the moment with Nationals to focusing on how I can improve this off-season. Following a dinner with my girls I went straight into a reverse diet and booking in bloods + organ imaging and planning the off-season. You'll see the outline below, of course, but I want to approach this off-season with the same level of dedication, consistency and focus as I would any other prep.

I've been reading books on athlete psychology recently, starting with "Relentless" and I know I want to be able to look back on this off-season as nothing short of exemplary.

My eyes are on Season A 2027 again for the Pro Card, and following that a career all the way to the O. Nothing has changed. |

A keen focus for this off-season is my nutrition. I want to make sure all of my foods are whole, clean, and micronutrient rich. Focusing on gut-health and digestion. Daily posing. Cardio. No exceptions.

NOTES ON MY PHYSIQUE

A little washed out, but barely 2.5kg above stage weight. Holding body fat well.
THIS WEEK

Body weight: 97.5kg
Calves: 39.0cm
Quads: 66.5cm
Glutes: 100.0cm
Waist: 78.0cm
Chest: 123.0cm
Arms: 46.0cm

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Cooked weight jasmine rice
- 50g Mushroom
- 20g Spinach

- 125g Full fat greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 275g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot

Meal Three
- 200g Five star beef mince
- 150g Cooked weight jasmine rice
- 120g Banana
- 30g Almond butter

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Cooked weight jasmine rice
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 20g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 4iu - CORE PHARMA
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day - CORE PHARMA
- Injectable NAD - 25m/ day

Focuses for next week:
- Reduce cortisol, rest, relax, get back into routine.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

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Impressive restart of your log EVO family love and support your way! @R.AP you look amazing, the glutes are still ripped, front double huge arms and very clean waist sweep.

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey

 

[bss]

13/05/2026 - Introduction to the Off-Season | Goals, Mindset and Focus

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man.. What a wild few weeks. There's so much to talk about, and so much to say about this most recent prep experience, but I think I might leave this for another post. We didn't win the Pro Card we were chasing, but everything that was within our control was nailed, and we pulled off a near-perfect peak so I can only be happy.

It seems like so quickly my mindset shifted from being present and in the moment with Nationals to focusing on how I can improve this off-season. Following a dinner with my girls I went straight into a reverse diet and booking in bloods + organ imaging and planning the off-season. You'll see the outline below, of course, but I want to approach this off-season with the same level of dedication, consistency and focus as I would any other prep.

I've been reading books on athlete psychology recently, starting with "Relentless" and I know I want to be able to look back on this off-season as nothing short of exemplary.

My eyes are on Season A 2027 again for the Pro Card, and following that a career all the way to the O. Nothing has changed. |

A keen focus for this off-season is my nutrition. I want to make sure all of my foods are whole, clean, and micronutrient rich. Focusing on gut-health and digestion. Daily posing. Cardio. No exceptions.

NOTES ON MY PHYSIQUE

A little washed out, but barely 2.5kg above stage weight. Holding body fat well.
THIS WEEK

Body weight: 97.5kg
Calves: 39.0cm
Quads: 66.5cm
Glutes: 100.0cm
Waist: 78.0cm
Chest: 123.0cm
Arms: 46.0cm

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Cooked weight jasmine rice
- 50g Mushroom
- 20g Spinach

- 125g Full fat greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 275g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot

Meal Three
- 200g Five star beef mince
- 150g Cooked weight jasmine rice
- 120g Banana
- 30g Almond butter

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Cooked weight jasmine rice
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 20g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 4iu - CORE PHARMA
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day - CORE PHARMA
- Injectable NAD - 25m/ day

Focuses for next week:
- Reduce cortisol, rest, relax, get back into routine.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 229579View attachment 229580View attachment 229581View attachment 229582View attachment 229583View attachment 229584View attachment 229585View attachment 229586View attachment 229587

Really nice check-in bro!

 

[Kopite67]

13/05/2026 - Introduction to the Off-Season | Goals, Mindset and Focus

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man.. What a wild few weeks. There's so much to talk about, and so much to say about this most recent prep experience, but I think I might leave this for another post. We didn't win the Pro Card we were chasing, but everything that was within our control was nailed, and we pulled off a near-perfect peak so I can only be happy.

It seems like so quickly my mindset shifted from being present and in the moment with Nationals to focusing on how I can improve this off-season. Following a dinner with my girls I went straight into a reverse diet and booking in bloods + organ imaging and planning the off-season. You'll see the outline below, of course, but I want to approach this off-season with the same level of dedication, consistency and focus as I would any other prep.

I've been reading books on athlete psychology recently, starting with "Relentless" and I know I want to be able to look back on this off-season as nothing short of exemplary.

My eyes are on Season A 2027 again for the Pro Card, and following that a career all the way to the O. Nothing has changed. |

A keen focus for this off-season is my nutrition. I want to make sure all of my foods are whole, clean, and micronutrient rich. Focusing on gut-health and digestion. Daily posing. Cardio. No exceptions.

NOTES ON MY PHYSIQUE

A little washed out, but barely 2.5kg above stage weight. Holding body fat well.
THIS WEEK

Body weight: 97.5kg
Calves: 39.0cm
Quads: 66.5cm
Glutes: 100.0cm
Waist: 78.0cm
Chest: 123.0cm
Arms: 46.0cm

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Cooked weight jasmine rice
- 50g Mushroom
- 20g Spinach

- 125g Full fat greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 275g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot

Meal Three
- 200g Five star beef mince
- 150g Cooked weight jasmine rice
- 120g Banana
- 30g Almond butter

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Cooked weight jasmine rice
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 20g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 4iu - CORE PHARMA
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day - CORE PHARMA
- Injectable NAD - 25m/ day

Focuses for next week:
- Reduce cortisol, rest, relax, get back into routine.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 229579View attachment 229580View attachment 229581View attachment 229582View attachment 229583View attachment 229584View attachment 229585View attachment 229586View attachment 229587

Great update brother. Going to love to see how you plan and tackle the off season. Going to be some great knowledge imparted for sure

 

[waggat]

13/05/2026 - Introduction to the Off-Season | Goals, Mindset and Focus

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man.. What a wild few weeks. There's so much to talk about, and so much to say about this most recent prep experience, but I think I might leave this for another post. We didn't win the Pro Card we were chasing, but everything that was within our control was nailed, and we pulled off a near-perfect peak so I can only be happy.

It seems like so quickly my mindset shifted from being present and in the moment with Nationals to focusing on how I can improve this off-season. Following a dinner with my girls I went straight into a reverse diet and booking in bloods + organ imaging and planning the off-season. You'll see the outline below, of course, but I want to approach this off-season with the same level of dedication, consistency and focus as I would any other prep.

I've been reading books on athlete psychology recently, starting with "Relentless" and I know I want to be able to look back on this off-season as nothing short of exemplary.

My eyes are on Season A 2027 again for the Pro Card, and following that a career all the way to the O. Nothing has changed. |

A keen focus for this off-season is my nutrition. I want to make sure all of my foods are whole, clean, and micronutrient rich. Focusing on gut-health and digestion. Daily posing. Cardio. No exceptions.

NOTES ON MY PHYSIQUE

A little washed out, but barely 2.5kg above stage weight. Holding body fat well.
THIS WEEK

Body weight: 97.5kg
Calves: 39.0cm
Quads: 66.5cm
Glutes: 100.0cm
Waist: 78.0cm
Chest: 123.0cm
Arms: 46.0cm

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Cooked weight jasmine rice
- 50g Mushroom
- 20g Spinach

- 125g Full fat greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 275g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot

Meal Three
- 200g Five star beef mince
- 150g Cooked weight jasmine rice
- 120g Banana
- 30g Almond butter

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Cooked weight jasmine rice
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 20g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 4iu - CORE PHARMA
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day - CORE PHARMA
- Injectable NAD - 25m/ day

Focuses for next week:
- Reduce cortisol, rest, relax, get back into routine.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 229579View attachment 229580View attachment 229581View attachment 229582View attachment 229583View attachment 229584View attachment 229585View attachment 229586View attachment 229587

Nice start to the new log. Love the summary and outlook at the start.

Interesting split with three push days 48 hours apart. Will there be different focuses for each of those days?

Meals look good.

 

[Grumpy]

Great update making some big gains

 

[Alice_In_Ironland]

13/05/2026 - Introduction to the Off-Season | Goals, Mindset and Focus

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man.. What a wild few weeks. There's so much to talk about, and so much to say about this most recent prep experience, but I think I might leave this for another post. We didn't win the Pro Card we were chasing, but everything that was within our control was nailed, and we pulled off a near-perfect peak so I can only be happy.

It seems like so quickly my mindset shifted from being present and in the moment with Nationals to focusing on how I can improve this off-season. Following a dinner with my girls I went straight into a reverse diet and booking in bloods + organ imaging and planning the off-season. You'll see the outline below, of course, but I want to approach this off-season with the same level of dedication, consistency and focus as I would any other prep.

I've been reading books on athlete psychology recently, starting with "Relentless" and I know I want to be able to look back on this off-season as nothing short of exemplary.

My eyes are on Season A 2027 again for the Pro Card, and following that a career all the way to the O. Nothing has changed. |

A keen focus for this off-season is my nutrition. I want to make sure all of my foods are whole, clean, and micronutrient rich. Focusing on gut-health and digestion. Daily posing. Cardio. No exceptions.

NOTES ON MY PHYSIQUE

A little washed out, but barely 2.5kg above stage weight. Holding body fat well.
THIS WEEK

Body weight: 97.5kg
Calves: 39.0cm
Quads: 66.5cm
Glutes: 100.0cm
Waist: 78.0cm
Chest: 123.0cm
Arms: 46.0cm

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Cooked weight jasmine rice
- 50g Mushroom
- 20g Spinach

- 125g Full fat greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 275g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot

Meal Three
- 200g Five star beef mince
- 150g Cooked weight jasmine rice
- 120g Banana
- 30g Almond butter

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Cooked weight jasmine rice
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 20g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 4iu - CORE PHARMA
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day - CORE PHARMA
- Injectable NAD - 25m/ day

Focuses for next week:
- Reduce cortisol, rest, relax, get back into routine.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 229579View attachment 229580View attachment 229581View attachment 229582View attachment 229583View attachment 229584View attachment 229585View attachment 229586View attachment 229587

Meal plan looks spectacular. Very pleasing to see heaps of vegetables. They are so underrated during surplus phases, but do wonders for reducing oxidative stress and lowering blood sugar. One of the keys to a long & productive offseason

 

[R.AP]

Thanks for all of the love everyone! Keen to get back into my usual routine!

 

[R.AP]

Impressive restart of your log EVO family love and support your way! @R.AP you look amazing, the glutes are still ripped, front double huge arms and very clean waist sweep.

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey

Thanks brother <3 It was a grueling tail end of prep ... 4 hours in the sauna to weight cut in the end. A lot of things fell out of routine, but I'm really excited to be getting back into it all!

 

[LevButlerov]

Thanks brother <3 It was a grueling tail end of prep ... 4 hours in the sauna to weight cut in the end. A lot of things fell out of routine, but I'm really excited to be getting back into it all!

lets do it again and do it hard

 

[Allupfromhere]

Straight back to business big dawg.. killed it brother well done

 

[Corepharmarep]

Making everyone else self conscious with these logs. Gold standard.

inspired me to get more pineapple into my diet

 

[R.AP]

Making everyone else self conscious with these logs. Gold standard.

inspired me to get more pineapple into my diet

Check out how dialed in nutrition is from this weeks check in brother! Coming now.

 

[R.AP]

lets do it again and do it hard

Straight back to business big dawg.. killed it brother well done

With everything I've got sirs! Good to be back.

 

[R.AP]

21/05/2026 - NOW TO GO EVEN FURTHER BEYOND

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Staying shredded, growing well. Spent some time this week to dial nutrition in even more to hit all micronutrient boxes. It ain't pretty, but I promise you it IS yum. I'm so fucking stoked with it.

Mindset right now is focused on making sure that my life is as conducive to bodybuilding as possible.

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

I wish I could share training footage on here with you guys.

Been reading biographies from top performing athletes and have almost finished the current one on Kobe, if anyone has any suggestions for the nest?

NOTES ON MY PHYSIQUE

Still holding a SMIDGE of water from a head-cold and stress from Nationals, but it's washing away by the day. Body composition is still very good, and I intend to keep it that way. MUCH fuller this week. Midsection in check. Happy with the look.

THIS WEEK

Body weight: 100.2kg (2.7kg up from last check in) - GH UP TO 6IU PULLING MORE WATER
Calves: 40.5cm (Up 1.5cm from last check in)
Quads: 67.5 (Up 1cm from last check in)
Glutes: 101.5cm (Up 1.5cm from last check in)
Waist: 78.5cm (Up only 0.5cm from last check in)
Chest: 127.0cm (Up 4cm from last check in)
Arms: 46.5cm (Up 0.5cm from lat check in)

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- Injectable NAD - 25m/ day

Focuses for next week:
- Nutritional compliance. I do NOT want to get fat.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

 

[Corepharmarep]

21/05/2026 - NOW TO GO EVEN FURTHER BEYOND

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Staying shredded, growing well. Spent some time this week to dial nutrition in even more to hit all micronutrient boxes. It ain't pretty, but I promise you it IS yum. I'm so fucking stoked with it.

Mindset right now is focused on making sure that my life is as conducive to bodybuilding as possible.

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

I wish I could share training footage on here with you guys.

Been reading biographies from top performing athletes and have almost finished the current one on Kobe, if anyone has any suggestions for the nest?

NOTES ON MY PHYSIQUE

Still holding a SMIDGE of water from a head-cold and stress from Nationals, but it's washing away by the day. Body composition is still very good, and I intend to keep it that way. MUCH fuller this week. Midsection in check. Happy with the look.

THIS WEEK

Body weight: 100.2kg (2.7kg up from last check in) - GH UP TO 6IU PULLING MORE WATER
Calves: 40.5cm (Up 1.5cm from last check in)
Quads: 67.5 (Up 1cm from last check in)
Glutes: 101.5cm (Up 1.5cm from last check in)
Waist: 78.5cm (Up only 0.5cm from last check in)
Chest: 127.0cm (Up 4cm from last check in)
Arms: 46.5cm (Up 0.5cm from lat check in)

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- Injectable NAD - 25m/ day

Focuses for next week:
- Nutritional compliance. I do NOT want to get fat.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 235005View attachment 235006View attachment 235007View attachment 235008View attachment 235009View attachment 235017View attachment 235018View attachment 235019View attachment 235020

What an update.
My dude is putting in all the work the rest of us pretend we do.

How is the ment going?

 

[LevButlerov]

21/05/2026 - NOW TO GO EVEN FURTHER BEYOND

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Staying shredded, growing well. Spent some time this week to dial nutrition in even more to hit all micronutrient boxes. It ain't pretty, but I promise you it IS yum. I'm so fucking stoked with it.

Mindset right now is focused on making sure that my life is as conducive to bodybuilding as possible.

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

I wish I could share training footage on here with you guys.

Been reading biographies from top performing athletes and have almost finished the current one on Kobe, if anyone has any suggestions for the nest?

NOTES ON MY PHYSIQUE

Still holding a SMIDGE of water from a head-cold and stress from Nationals, but it's washing away by the day. Body composition is still very good, and I intend to keep it that way. MUCH fuller this week. Midsection in check. Happy with the look.

THIS WEEK

Body weight: 100.2kg (2.7kg up from last check in) - GH UP TO 6IU PULLING MORE WATER
Calves: 40.5cm (Up 1.5cm from last check in)
Quads: 67.5 (Up 1cm from last check in)
Glutes: 101.5cm (Up 1.5cm from last check in)
Waist: 78.5cm (Up only 0.5cm from last check in)
Chest: 127.0cm (Up 4cm from last check in)
Arms: 46.5cm (Up 0.5cm from lat check in)

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- Injectable NAD - 25m/ day

Focuses for next week:
- Nutritional compliance. I do NOT want to get fat.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 235005View attachment 235006View attachment 235007View attachment 235008View attachment 235009View attachment 235017View attachment 235018View attachment 235019View attachment 235020

love your meals, look tasty and clean @R.AP
you look amazing, grainy, hard glutes and strong size chest, beautiful big arms!

how do you feel on 100mgs of slu pp?

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

 

[Yuri]

21/05/2026 - NOW TO GO EVEN FURTHER BEYOND

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Staying shredded, growing well. Spent some time this week to dial nutrition in even more to hit all micronutrient boxes. It ain't pretty, but I promise you it IS yum. I'm so fucking stoked with it.

Mindset right now is focused on making sure that my life is as conducive to bodybuilding as possible.

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

I wish I could share training footage on here with you guys.

Been reading biographies from top performing athletes and have almost finished the current one on Kobe, if anyone has any suggestions for the nest?

NOTES ON MY PHYSIQUE

Still holding a SMIDGE of water from a head-cold and stress from Nationals, but it's washing away by the day. Body composition is still very good, and I intend to keep it that way. MUCH fuller this week. Midsection in check. Happy with the look.

THIS WEEK

Body weight: 100.2kg (2.7kg up from last check in) - GH UP TO 6IU PULLING MORE WATER
Calves: 40.5cm (Up 1.5cm from last check in)
Quads: 67.5 (Up 1cm from last check in)
Glutes: 101.5cm (Up 1.5cm from last check in)
Waist: 78.5cm (Up only 0.5cm from last check in)
Chest: 127.0cm (Up 4cm from last check in)
Arms: 46.5cm (Up 0.5cm from lat check in)

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- Injectable NAD - 25m/ day

Focuses for next week:
- Nutritional compliance. I do NOT want to get fat.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 235005View attachment 235006View attachment 235007View attachment 235008View attachment 235009View attachment 235017View attachment 235018View attachment 235019View attachment 235020

Absolutely stunning sir

 

[Ohdamn]

21/05/2026 - NOW TO GO EVEN FURTHER BEYOND

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Staying shredded, growing well. Spent some time this week to dial nutrition in even more to hit all micronutrient boxes. It ain't pretty, but I promise you it IS yum. I'm so fucking stoked with it.

Mindset right now is focused on making sure that my life is as conducive to bodybuilding as possible.

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

I wish I could share training footage on here with you guys.

Been reading biographies from top performing athletes and have almost finished the current one on Kobe, if anyone has any suggestions for the nest?

NOTES ON MY PHYSIQUE

Still holding a SMIDGE of water from a head-cold and stress from Nationals, but it's washing away by the day. Body composition is still very good, and I intend to keep it that way. MUCH fuller this week. Midsection in check. Happy with the look.

THIS WEEK

Body weight: 100.2kg (2.7kg up from last check in) - GH UP TO 6IU PULLING MORE WATER
Calves: 40.5cm (Up 1.5cm from last check in)
Quads: 67.5 (Up 1cm from last check in)
Glutes: 101.5cm (Up 1.5cm from last check in)
Waist: 78.5cm (Up only 0.5cm from last check in)
Chest: 127.0cm (Up 4cm from last check in)
Arms: 46.5cm (Up 0.5cm from lat check in)

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- Injectable NAD - 25m/ day

Focuses for next week:
- Nutritional compliance. I do NOT want to get fat.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 235005View attachment 235006View attachment 235007View attachment 235008View attachment 235009View attachment 235017View attachment 235018View attachment 235019View attachment 235020

Elite structure bro, fullness climbing while keeping that waist ridiculously tight!

 

[Grumpy]

Looking solid as and meals look great

 

[bigKO1]

21/05/2026 - NOW TO GO EVEN FURTHER BEYOND

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Staying shredded, growing well. Spent some time this week to dial nutrition in even more to hit all micronutrient boxes. It ain't pretty, but I promise you it IS yum. I'm so fucking stoked with it.

Mindset right now is focused on making sure that my life is as conducive to bodybuilding as possible.

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

I wish I could share training footage on here with you guys.

Been reading biographies from top performing athletes and have almost finished the current one on Kobe, if anyone has any suggestions for the nest?

NOTES ON MY PHYSIQUE

Still holding a SMIDGE of water from a head-cold and stress from Nationals, but it's washing away by the day. Body composition is still very good, and I intend to keep it that way. MUCH fuller this week. Midsection in check. Happy with the look.

THIS WEEK

Body weight: 100.2kg (2.7kg up from last check in) - GH UP TO 6IU PULLING MORE WATER
Calves: 40.5cm (Up 1.5cm from last check in)
Quads: 67.5 (Up 1cm from last check in)
Glutes: 101.5cm (Up 1.5cm from last check in)
Waist: 78.5cm (Up only 0.5cm from last check in)
Chest: 127.0cm (Up 4cm from last check in)
Arms: 46.5cm (Up 0.5cm from lat check in)

Nutrition:

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- Injectable NAD - 25m/ day

Focuses for next week:
- Nutritional compliance. I do NOT want to get fat.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 235005View attachment 235006View attachment 235007View attachment 235008View attachment 235009View attachment 235017View attachment 235018View attachment 235019View attachment 235020

Love your updates @R.AP , I get so much out of them and you showing how it's done. Interested about the oats pre workout I would have thought they aren't the best option due to being slow digesting or are you having them earlier than Bananna + Honey. (Not questioning you just curious).

 

[R.AP]

01/06/2026 - EVERYTHING IS UP

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man there is just not enough hours in the day for dad duties, business, bodybuilding. Perpetually spinning one plate up while the others are slowing down, then quickly changing. Trying to keep all of these plates spinning. Nonetheless, bodybuilding hasn't missed:

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

Training intensity is beyond belief.

NOTES ON MY PHYSIQUE

Everything is up boys.

THIS WEEK

Body weight: 101.8kg (1.6kg up from last check in)
Calves: 41.0cm (Up 0.5cm from last check in)
Quads: 67.5 (No change from last check in)
Glutes: 102.0cm (Up 0.5cm from last check in)
Waist: 80.0cm (Up 1.5cm from last check in)
Chest: 128.0cm (Up 1cm from last check in)
Arms: 47.5cm (Up 1cm from lat check in)

Nutrition: NO CHANGES

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 4mg/ day - UP FROM 2mg/ day
- Injectable NAD - 50mg/ day - UP FROM 25mg/ day

Focuses for next week:
- Continue to find new levels in all areas of my life.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

 

[Kopite67]

01/06/2026 - EVERYTHING IS UP

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man there is just not enough hours in the day for dad duties, business, bodybuilding. Perpetually spinning one plate up while the others are slowing down, then quickly changing. Trying to keep all of these plates spinning. Nonetheless, bodybuilding hasn't missed:

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

Training intensity is beyond belief.

NOTES ON MY PHYSIQUE

Everything is up boys.

THIS WEEK

Body weight: 101.8kg (1.6kg up from last check in)
Calves: 41.0cm (Up 0.5cm from last check in)
Quads: 67.5 (No change from last check in)
Glutes: 102.0cm (Up 0.5cm from last check in)
Waist: 80.0cm (Up 1.5cm from last check in)
Chest: 128.0cm (Up 1cm from last check in)
Arms: 47.5cm (Up 1cm from lat check in)

Nutrition: NO CHANGES

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 4mg/ day - UP FROM 2mg/ day
- Injectable NAD - 50mg/ day - UP FROM 25mg/ day

Focuses for next week:
- Continue to find new levels in all areas of my life.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep


View attachment 241071View attachment 241072View attachment 241073View attachment 241074View attachment 241075

Great update brother. Still looking defined as. You are certainly doing a stack of things and doing them well legend. Keep spinning those plates

 

[BritishCanadian]

01/06/2026 - EVERYTHING IS UP

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man there is just not enough hours in the day for dad duties, business, bodybuilding. Perpetually spinning one plate up while the others are slowing down, then quickly changing. Trying to keep all of these plates spinning. Nonetheless, bodybuilding hasn't missed:

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

Training intensity is beyond belief.

NOTES ON MY PHYSIQUE

Everything is up boys.

THIS WEEK

Body weight: 101.8kg (1.6kg up from last check in)
Calves: 41.0cm (Up 0.5cm from last check in)
Quads: 67.5 (No change from last check in)
Glutes: 102.0cm (Up 0.5cm from last check in)
Waist: 80.0cm (Up 1.5cm from last check in)
Chest: 128.0cm (Up 1cm from last check in)
Arms: 47.5cm (Up 1cm from lat check in)

Nutrition: NO CHANGES

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 4mg/ day - UP FROM 2mg/ day
- Injectable NAD - 50mg/ day - UP FROM 25mg/ day

Focuses for next week:
- Continue to find new levels in all areas of my life.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep


View attachment 241071View attachment 241072View attachment 241073View attachment 241074View attachment 241075

Im curious about the training split...chest , shoulders, triceps 3x per week...is this to target areas that you think need work, or is this how you train year round?

 

[LevButlerov]

01/06/2026 - EVERYTHING IS UP

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man there is just not enough hours in the day for dad duties, business, bodybuilding. Perpetually spinning one plate up while the others are slowing down, then quickly changing. Trying to keep all of these plates spinning. Nonetheless, bodybuilding hasn't missed:

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

Training intensity is beyond belief.

NOTES ON MY PHYSIQUE

Everything is up boys.

THIS WEEK

Body weight: 101.8kg (1.6kg up from last check in)
Calves: 41.0cm (Up 0.5cm from last check in)
Quads: 67.5 (No change from last check in)
Glutes: 102.0cm (Up 0.5cm from last check in)
Waist: 80.0cm (Up 1.5cm from last check in)
Chest: 128.0cm (Up 1cm from last check in)
Arms: 47.5cm (Up 1cm from lat check in)

Nutrition: NO CHANGES

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 4mg/ day - UP FROM 2mg/ day
- Injectable NAD - 50mg/ day - UP FROM 25mg/ day

Focuses for next week:
- Continue to find new levels in all areas of my life.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep


View attachment 241071View attachment 241072View attachment 241073View attachment 241074View attachment 241075

good mass, arms are huge, you're looking very full @R.AP amazing back too! side chest very hard as well.
size all over up! EVO family support!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @rizzlekdizzle @Ohdamn

 

[Allupfromhere]

01/06/2026 - EVERYTHING IS UP

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man there is just not enough hours in the day for dad duties, business, bodybuilding. Perpetually spinning one plate up while the others are slowing down, then quickly changing. Trying to keep all of these plates spinning. Nonetheless, bodybuilding hasn't missed:

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

Training intensity is beyond belief.

NOTES ON MY PHYSIQUE

Everything is up boys.

THIS WEEK

Body weight: 101.8kg (1.6kg up from last check in)
Calves: 41.0cm (Up 0.5cm from last check in)
Quads: 67.5 (No change from last check in)
Glutes: 102.0cm (Up 0.5cm from last check in)
Waist: 80.0cm (Up 1.5cm from last check in)
Chest: 128.0cm (Up 1cm from last check in)
Arms: 47.5cm (Up 1cm from lat check in)

Nutrition: NO CHANGES

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 4mg/ day - UP FROM 2mg/ day
- Injectable NAD - 50mg/ day - UP FROM 25mg/ day

Focuses for next week:
- Continue to find new levels in all areas of my life.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep


View attachment 241071View attachment 241072View attachment 241073View attachment 241074View attachment 241075

Nice work king, looking sharp af

 

[Yuri]

Phenomenal sir

 

[waggat]

01/06/2026 - EVERYTHING IS UP

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man there is just not enough hours in the day for dad duties, business, bodybuilding. Perpetually spinning one plate up while the others are slowing down, then quickly changing. Trying to keep all of these plates spinning. Nonetheless, bodybuilding hasn't missed:

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

Training intensity is beyond belief.

NOTES ON MY PHYSIQUE

Everything is up boys.

THIS WEEK

Body weight: 101.8kg (1.6kg up from last check in)
Calves: 41.0cm (Up 0.5cm from last check in)
Quads: 67.5 (No change from last check in)
Glutes: 102.0cm (Up 0.5cm from last check in)
Waist: 80.0cm (Up 1.5cm from last check in)
Chest: 128.0cm (Up 1cm from last check in)
Arms: 47.5cm (Up 1cm from lat check in)

Nutrition: NO CHANGES

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 4mg/ day - UP FROM 2mg/ day
- Injectable NAD - 50mg/ day - UP FROM 25mg/ day

Focuses for next week:
- Continue to find new levels in all areas of my life.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep


View attachment 241071View attachment 241072View attachment 241073View attachment 241074View attachment 241075

Certainly stayed pretty lean after your show. Looking really good!

That World Gym is new right? Any idea what it's like compared to Powerhouse?

 

[Ohdamn]

01/06/2026 - EVERYTHING IS UP

First and foremost I want to give a huge thanks to the team over at @Core Pharma , @Core Pharma Rep, for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Man there is just not enough hours in the day for dad duties, business, bodybuilding. Perpetually spinning one plate up while the others are slowing down, then quickly changing. Trying to keep all of these plates spinning. Nonetheless, bodybuilding hasn't missed:

- Food
- Training
- Sleep (literally scheduling naps in each day)
- Recovery
- Pharma, of course.

Training intensity is beyond belief.

NOTES ON MY PHYSIQUE

Everything is up boys.

THIS WEEK

Body weight: 101.8kg (1.6kg up from last check in)
Calves: 41.0cm (Up 0.5cm from last check in)
Quads: 67.5 (No change from last check in)
Glutes: 102.0cm (Up 0.5cm from last check in)
Waist: 80.0cm (Up 1.5cm from last check in)
Chest: 128.0cm (Up 1cm from last check in)
Arms: 47.5cm (Up 1cm from lat check in)

Nutrition: NO CHANGES

Meal One (breakfast) @ 7:00am:
- 250g Egg white
- 150g Jasmine Rice (raw Weight)
- 50g Mushroom
- 40g Avocado

- 120g Light Greek yogurt
- 70g Raspberries
- 1x Kiwi fruit


Meals Two and Four (Lunches) @ 11:00am and 4:00pm:
- 250g Basa
- 200g Spud Lite
- 100g Asparagus
- 100g Pineapple
- 100g Beetroot
- 50g Kimchi (NEW)

Meal Three
- 200g Five star beef mince
- 150g Jasmine Rice (raw Weight)
- 120g Banana
- 30g Almond butter
- 100g Spinach (NEW)
- 50g Sauerkraut (NEW)

Meal five (dinner) @ 7:30pm
- 200g Chicken breast
- 150g Jasmine Rice (raw weight)
- 100g Capsicum
- 50g Kimchi

Pre Workout:
- 100g Rolled Oats
- 120g Banana
- 25g Honey

Intra:
- 35g Maltodextrin
- 16g Altered Nutrition Aminos + Hydration


Training Split:

Mon: Chest, Shoulders, Triceps
Tue: Legs/ Quads
Wed: Chest, Shoulders, Triceps
Thur: Legs/ Hammies
Fri: Chest, Shoulders, Triceps
Sat: Back

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 750mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Ment: 70mg/ week - MASSIVE SPARKY
- GH: 6iu - CORE PHARMA - UP FROM 4iu
- Novorapid Insulin: 10iu - CORE PHARMA

- SLUPP332: 100mg/ day
- MotsC: 4mg/ day - UP FROM 2mg/ day
- Injectable NAD - 50mg/ day - UP FROM 25mg/ day

Focuses for next week:
- Continue to find new levels in all areas of my life.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep


View attachment 241071View attachment 241072View attachment 241073View attachment 241074View attachment 241075

That’s some serious tissue gained without losing shape measurements don’t lie