Approved Log TRT Nutrition Training and lifestyle Log

Haveboards · Jul 21, 2026

Thanks for the feedback gents, so here is the Progress log!

This will be pre-TRT to track everything so I've got a solid baseline before I begin.

Current stats:

Age: 50
Height: 182cm
Weight: 83kg down from 89kg
Body Fat: ~20% estimate based on Naval waist and neck measurements
Years Training: On/Off since my 20s
Cycle History: None
Total Test: 11.4 nmol/L
SHBG: 29
LH: 4.0
FSH: 3.8
Bloods below

Injuries/history:

Some shoulder wear and tear from years of training
Ongoing ACL issues from a lifetime of skateboarding, surfing and snowboarding

I've already got a TRT script sorted and will be making a final decision on clinic options tonight. Not sure if discussing specific providers is allowed here, so I'll leave the names out for now.

The plan is to start TRT within the next 2-3 weeks, keep cutting toward 15% body fat or lower, and document everything properly from day one. Have a prescription for Ipamorelin - looking for any opinions on that?

Log will include:

Diet/macros - Maintenance is around 2700 so I am for 2200 calories or less, P > 160grams F 60 -870 grams C fill rest
Training split - home gym so focus is Chest/Push, Quad/Squats, Pull/Back and Hip/Deadlift with some KB conditioning
Sleep - 6.5 - 8 hours daily
Cardio - surfing on weekends and 12k plus steps a day at work
Supplements - Multi, Creatine and Omega 3 fish oils
Weekly weight and progress updates - will post images soon
Bloodwork and TRT protocol

Appreciate the guidance. Looking forward to learning from those with more experience and doing this the right way.

I'll kick off with yesterdays log below.....

Haveboards · Jul 21, 2026

Workout Log – 21/07 (Chest Day)
Bench Press

Warm-up
- 40 kg × 15
- 50 kg × 15
- 60 kg × 12
Working sets
- 70 kg × 10
- 80 kg × 8
- 85 kg × 5
- 90 kg × 3
Back-off
- 60 kg × 20

Incline Bench Press

60 kg × 10
65 kg × 10
70 kg × 8

Weighted Dips

Bodyweight × 15
+20 kg × 6
+20 kg × 10
+20 kg × 8

Dumbbell Flys (20 kg)

9 reps
7 reps
9 reps

Finisher

Close-grip push-ups: 10, 10, 10
Planks: 1 minute × 3 (superset)

Food Log

Cappuccino × 1

Lunch

Cooked chicken breast – 1 cup
Cooked basmati rice – 1 cup
Greek yoghurt – ½ cup
Mayonnaise – ¼ tbsp
Corn – 40 g
Roasted peppers & tomatoes

Post-workout

Protein powder – 1 scoop
Milk – ⅓ cup

Dinner

Rib-eye steak – 150 g
Cucumber salad with tomato, red onion, mint, parsley & coriander
Greek yoghurt – 2 tbsp
Lemon juice
Dijon mustard – 1 tsp
Mayonnaise – 1 tsp

Dessert (Protein Cheesecake)

Cottage cheese – 1 cup
Chobani Vanilla Bean Greek yoghurt – ½ cup
Protein powder – 1 scoop
Philadelphia Light cream cheese – ½ tbsp
Vanilla essence – 1½ tsp
Sweetener – 1½ tsp

Estimated Daily Totals

Calories: ~2,180 kcal
Protein: ~222 g
Carbohydrates: ~108 g
Fat: ~81 g

Food porn below

Haveboards · Jul 22, 2026

Ill add:
BP 120/80 mmHg
Waist measurement -94.5xm
Neck 38.5cm

Pigsy · Jul 22, 2026

Welcome tp logging on evo, will be following along

hybridathleteonT · Jul 22, 2026

Following!

HarleyGuy · Jul 22, 2026

Haveboards said:
Workout Log – 21/07 (Chest Day)
Bench Press

Warm-up

40 kg × 15

50 kg × 15

60 kg × 12

Working sets

70 kg × 10

80 kg × 8

85 kg × 5

90 kg × 3

Back-off

60 kg × 20

Incline Bench Press

60 kg × 10

65 kg × 10

70 kg × 8

Weighted Dips

Bodyweight × 15

+20 kg × 6

+20 kg × 10

+20 kg × 8

Dumbbell Flys (20 kg)

9 reps

7 reps

9 reps

Finisher

Close-grip push-ups: 10, 10, 10

Planks: 1 minute × 3 (superset)

Food Log

Cappuccino × 1

Lunch

Cooked chicken breast – 1 cup

Cooked basmati rice – 1 cup

Greek yoghurt – ½ cup

Mayonnaise – ¼ tbsp

Corn – 40 g

Roasted peppers & tomatoes

Post-workout

Protein powder – 1 scoop

Milk – ⅓ cup

Dinner

Rib-eye steak – 150 g

Cucumber salad with tomato, red onion, mint, parsley & coriander

Greek yoghurt – 2 tbsp

Lemon juice

Dijon mustard – 1 tsp

Mayonnaise – 1 tsp

Dessert (Protein Cheesecake)

Cottage cheese – 1 cup

Chobani Vanilla Bean Greek yoghurt – ½ cup

Protein powder – 1 scoop

Philadelphia Light cream cheese – ½ tbsp

Vanilla essence – 1½ tsp

Sweetener – 1½ tsp

Estimated Daily Totals

Calories: ~2,180 kcal

Protein: ~222 g

Carbohydrates: ~108 g

Fat: ~81 g

Food porn below

View attachment 273654 View attachment 273655

Great start to your log brother and welcome to EVO! Smart move doing a pre-TRT log.
BP and bloods look good.

Weighted dips and bench press are strong bro, great work!

Haveboards said:
The plan is to start TRT within the next 2-3 weeks

Do you know your planned dose yet? The clinic may become a hinderance and be quite expensive as opposed to doing self-TRT through EVO.

Haveboards said:
Have a prescription for Ipamorelin - looking for any opinions on that?

If you have a script for it I'd get it but let's start TRT first.

Haveboards · Jul 22, 2026

Thanks bro - appreciate it!

I’m dosed at 100ml a week and just ordered my first vial so should arrive in two weeks.

Price was reasonable and was on sale so I’m happy but I can see I can order myself through a vendor like Raptor much cheaper. I can DM you who I’m with and cost not sure if I can post that here.

22/07/2026 Programmed rest day and food log
Mobility and light core work - mimic surf pop ups, cat cows. Hanging leg raise and ab roller. Light work.

1 × Cappuccino

Lunch

Eye fillet steak – 150 g cooked
Greek yoghurt – ½ cup
½ tsp mayonnaise
Tomatoes, rocket & cucumber salad

Dinner

Lean flank steak – 1.2 cups cooked
Basmati rice – 1 cup cooked
Broccoli & onion

Dessert

Cottage cheese – 1 cup
Chobani Vanilla Bean Greek yoghurt – ½ cup
Light Philadelphia cream cheese – ½ tbsp
Sweetener – 1 tsp
1 serving of homemade cottage cheese cookie dough treat (recipe divided into 6 servings)

Estimated Totals

Calories: ~1,850–1,950 kcal
Protein: ~175–190 g
Carbohydrates: ~90–105 g
Fat: ~55–65 g

Haveboards · Jul 22, 2026

Not sure how to quote properly on my phone - I’ll start the test only then look at Ipamorelin down the track. It’s 6 times cheaper with a UGL so will learn crypto and go that route

HarleyGuy · Jul 22, 2026

Haveboards said:
Thanks bro - appreciate it!

I’m dosed at 100ml a week and just ordered my first vial so should arrive in two weeks.

Price was reasonable and was on sale so I’m happy but I can see I can order myself through a vendor like Raptor much cheaper. I can DM you who I’m with and cost not sure if I can post that here.

22/07/2026 Programmed rest day and food log
Mobility and light core work - mimic surf pop ups, cat cows. Hanging leg raise and ab roller. Light work.

1 × Cappuccino

Lunch

Eye fillet steak – 150 g cooked

Greek yoghurt – ½ cup

½ tsp mayonnaise

Tomatoes, rocket & cucumber salad

Dinner

Lean flank steak – 1.2 cups cooked

Basmati rice – 1 cup cooked

Broccoli & onion

Dessert

Cottage cheese – 1 cup

Chobani Vanilla Bean Greek yoghurt – ½ cup

Light Philadelphia cream cheese – ½ tbsp

Sweetener – 1 tsp

1 serving of homemade cottage cheese cookie dough treat (recipe divided into 6 servings)

Estimated Totals

Calories: ~1,850–1,950 kcal

Protein: ~175–190 g

Carbohydrates: ~90–105 g

Fat: ~55–65 g

Great job logging your food bro and macros look great!

Haveboards said:
I can see I can order myself through a vendor like Raptor much cheaper.

Haveboards said:
Not sure how to quote properly on my phone - I’ll start the test only then look at Ipamorelin down the track. It’s 6 times cheaper with a UGL so will learn crypto and go that route

I highly suggest going through @Raptor Labs instead of a clinic, just click their banner below if you were having trouble finding it on EVO. You'll save yourself a ton of money and grief too.

You can also check out there review thread here

https://www.evolutionary.org/forums/threads/raptor-labs-reviews-feedback.100576/post-1585730

LevButlerov · Jul 22, 2026

Haveboards said:
Workout Log – 21/07 (Chest Day)
Bench Press

Warm-up

40 kg × 15

50 kg × 15

60 kg × 12

Working sets

70 kg × 10

80 kg × 8

85 kg × 5

90 kg × 3

Back-off

60 kg × 20

Incline Bench Press

60 kg × 10

65 kg × 10

70 kg × 8

Weighted Dips

Bodyweight × 15

+20 kg × 6

+20 kg × 10

+20 kg × 8

Dumbbell Flys (20 kg)

9 reps

7 reps

9 reps

Finisher

Close-grip push-ups: 10, 10, 10

Planks: 1 minute × 3 (superset)

Food Log

Cappuccino × 1

Lunch

Cooked chicken breast – 1 cup

Cooked basmati rice – 1 cup

Greek yoghurt – ½ cup

Mayonnaise – ¼ tbsp

Corn – 40 g

Roasted peppers & tomatoes

Post-workout

Protein powder – 1 scoop

Milk – ⅓ cup

Dinner

Rib-eye steak – 150 g

Cucumber salad with tomato, red onion, mint, parsley & coriander

Greek yoghurt – 2 tbsp

Lemon juice

Dijon mustard – 1 tsp

Mayonnaise – 1 tsp

Dessert (Protein Cheesecake)

Cottage cheese – 1 cup

Chobani Vanilla Bean Greek yoghurt – ½ cup

Protein powder – 1 scoop

Philadelphia Light cream cheese – ½ tbsp

Vanilla essence – 1½ tsp

Sweetener – 1½ tsp

Estimated Daily Totals

Calories: ~2,180 kcal

Protein: ~222 g

Carbohydrates: ~108 g

Fat: ~81 g

Food porn below

View attachment 273654 View attachment 273655

Haveboards said:
Ill add:
BP 120/80 mmHg
Waist measurement -94.5xm
Neck 38.5cm

Haveboards said:
Thanks bro - appreciate it!

I’m dosed at 100ml a week and just ordered my first vial so should arrive in two weeks.

Price was reasonable and was on sale so I’m happy but I can see I can order myself through a vendor like Raptor much cheaper. I can DM you who I’m with and cost not sure if I can post that here.

22/07/2026 Programmed rest day and food log
Mobility and light core work - mimic surf pop ups, cat cows. Hanging leg raise and ab roller. Light work.

1 × Cappuccino

Lunch

Eye fillet steak – 150 g cooked

Greek yoghurt – ½ cup

½ tsp mayonnaise

Tomatoes, rocket & cucumber salad

Dinner

Lean flank steak – 1.2 cups cooked

Basmati rice – 1 cup cooked

Broccoli & onion

Dessert

Cottage cheese – 1 cup

Chobani Vanilla Bean Greek yoghurt – ½ cup

Light Philadelphia cream cheese – ½ tbsp

Sweetener – 1 tsp

1 serving of homemade cottage cheese cookie dough treat (recipe divided into 6 servings)

Estimated Totals

Calories: ~1,850–1,950 kcal

Protein: ~175–190 g

Carbohydrates: ~90–105 g

Fat: ~55–65 g

good start to your log

@Haveboards but please share some pics of you with your face blurred so we can understand your base and guide you, its a must to approve the log!

stevesmi · Jul 22, 2026

Haveboards said:
Workout Log – 21/07 (Chest Day)
Bench Press

Warm-up

40 kg × 15

50 kg × 15

60 kg × 12

Working sets

70 kg × 10

80 kg × 8

85 kg × 5

90 kg × 3

Back-off

60 kg × 20

Incline Bench Press

60 kg × 10

65 kg × 10

70 kg × 8

Weighted Dips

Bodyweight × 15

+20 kg × 6

+20 kg × 10

+20 kg × 8

Dumbbell Flys (20 kg)

9 reps

7 reps

9 reps

Finisher

Close-grip push-ups: 10, 10, 10

Planks: 1 minute × 3 (superset)

Food Log

Cappuccino × 1

Lunch

Cooked chicken breast – 1 cup

Cooked basmati rice – 1 cup

Greek yoghurt – ½ cup

Mayonnaise – ¼ tbsp

Corn – 40 g

Roasted peppers & tomatoes

Post-workout

Protein powder – 1 scoop

Milk – ⅓ cup

Dinner

Rib-eye steak – 150 g

Cucumber salad with tomato, red onion, mint, parsley & coriander

Greek yoghurt – 2 tbsp

Lemon juice

Dijon mustard – 1 tsp

Mayonnaise – 1 tsp

Dessert (Protein Cheesecake)

Cottage cheese – 1 cup

Chobani Vanilla Bean Greek yoghurt – ½ cup

Protein powder – 1 scoop

Philadelphia Light cream cheese – ½ tbsp

Vanilla essence – 1½ tsp

Sweetener – 1½ tsp

Estimated Daily Totals

Calories: ~2,180 kcal

Protein: ~222 g

Carbohydrates: ~108 g

Fat: ~81 g

Food porn below

View attachment 273654 View attachment 273655

@Haveboards rib eye steak sounds good man. i love the overall diet. it is very good!

Haveboards · Jul 22, 2026

LevButlerov said:
good start to your log @Haveboards but please share some pics of you with your face blurred so we can understand your base and guide you, its a must to approve the log!

Roger - working on it! A long way from some of you beasts but will have the wife do that for me haha

LevButlerov · Thursday at 8:02 AM

Haveboards said:
Roger - working on it! A long way from some of you beasts but will have the wife do that for me haha

please do we are waiting

Haveboards · Thursday at 4:59 PM

23/07

Training log, Squat Day: Not my proudest lifts but I battle through shoulder mobility and injury prevention for both shoulder and knee...

Warm-up

Mobility routine completed - cat cows, bar dislocated wall slides, lunge jumps, band face pulls and other chest stretching/leg warm up yoga moves
Barbell back squat (empty bar) × 10 (shoulder mobility restricted)

Front squats

30 kg × 10
40 kg × 10
45 kg × 10
50 kg × 5
55 kg × 5

Standing dumbbell lunges

20 kg dumbbells
10 each side × 3 sets

KB complex - back to back sets for conditioning/cardio

Kettlebell clean squat thrusters - 10 10 10
Jumping squats - 10 9 8
Burpees - 12 10 8
Kettlebell wood choppers - 10 each side × 3 sets

Food log

Breakfast

Cappuccino × 1

Lunch

Cottage cheese – 1 cup
Almonds × 12
Tuna – 95 g
Olive oil – ½ tbsp

Post workout

Protein powder – 1 scoop
Milk – ⅓ cup

Dinner

Lean flank steak – 1.2 cups cooked
Basmati rice – 1 cup cooked
Broccoli
Onion
Soy sauce etc

Dessert

Cottage cheese protein cheesecake
- Cottage cheese – 1 cups
- Chobani Vanilla Bean Greek yoghurt – ½ cup
- Protein powder – 1 scoop
- Sweetener – 1.5 tsp
- Vanilla essence – 1 tsp
Passion fruit pulp – 40 g

Estimated daily totals:

Calories: ~2,050 kcal
Protein: ~210 g
Carbohydrates: ~150 g
Fat: ~60 g

Back day today!

Haveboards · Thursday at 6:31 PM

Found some images from a month ago as a starting point taken first thing in the morning, will get updates this weekend:

LevButlerov · Thursday at 7:21 PM

Haveboards said:
23/07

Training log, Squat Day: Not my proudest lifts but I battle through shoulder mobility and injury prevention for both shoulder and knee...

Warm-up

Mobility routine completed - cat cows, bar dislocated wall slides, lunge jumps, band face pulls and other chest stretching/leg warm up yoga moves

Barbell back squat (empty bar) × 10 (shoulder mobility restricted)

Front squats

30 kg × 10

40 kg × 10

45 kg × 10

50 kg × 5

55 kg × 5

Standing dumbbell lunges

20 kg dumbbells

10 each side × 3 sets

KB complex - back to back sets for conditioning/cardio

Kettlebell clean squat thrusters - 10 10 10
Jumping squats - 10 9 8
Burpees - 12 10 8
Kettlebell wood choppers - 10 each side × 3 sets

Food log

Breakfast

Cappuccino × 1

Lunch

Cottage cheese – 1 cup

Almonds × 12

Tuna – 95 g

Olive oil – ½ tbsp

Post workout

Protein powder – 1 scoop

Milk – ⅓ cup

Dinner

Lean flank steak – 1.2 cups cooked

Basmati rice – 1 cup cooked

Broccoli

Onion

Soy sauce etc

Dessert

Cottage cheese protein cheesecake

Cottage cheese – 1 cups

Chobani Vanilla Bean Greek yoghurt – ½ cup

Protein powder – 1 scoop

Sweetener – 1.5 tsp

Vanilla essence – 1 tsp

Passion fruit pulp – 40 g

Estimated daily totals:

Calories: ~2,050 kcal

Protein: ~210 g

Carbohydrates: ~150 g

Fat: ~60 g

Back day today!

are you using an app for this?

@Haveboards

sweetner is what?

LevButlerov · Thursday at 7:22 PM

Haveboards said:
Found some images from a month ago as a starting point taken first thing in the morning, will get updates this weekend:

View attachment 274629
View attachment 274630

you look good! strong base we can build on @Haveboards

Haveboards · Thursday at 7:30 PM

View attachment 274636 Thanks bro!

Need to drop the BF%

Just tracking with chatGPT, have used MyFitnessPal and others in the past but I understand that as long as I am consist with logging and seeing progress I don't have to be 1000% accurate on calories. I add the same sort of foods and make sure I hit protein and stay in a deficit.

Sweetener - is just an artificial sweetener I use (Equal in powder form)

LevButlerov · Thursday at 8:13 PM

Haveboards said:
View attachment 274636 Thanks bro!

Need to drop the BF%

Just tracking with chatGPT, have used MyFitnessPal and others in the past but I understand that as long as I am consist with logging and seeing progress I don't have to be 1000% accurate on calories. I add the same sort of foods and make sure I hit protein and stay in a deficit.

Sweetener - is just an artificial sweetener I use (Equal in powder form)

I would drop all artificial sweetners and the pic you have here did load

Mobster · Friday at 1:59 AM

Body Fat: ~20% estimate based on Naval waist and neck measurements

Navel. And probably not the best way to measure bodyfat

Haveboards · Friday at 5:10 AM

Yes mate using the naval measurement for 19-21% estimate. I don’t care what the number is as long as it’s going down ! I’ll get new photos this weekend as that was a month ago.

Training & Nutrition Update – 24/07

Back Day

Warm-up & mobility
Pull-ups: 9 reps
Weighted pull-ups (+5 kg): 7, 7, 6
Toes-to-sky: 4 × 15 core work
Pull-ups: 10

Barbell Bent-Over Rows

40 kg × 15
50 kg × 10
55 kg × 10
60 kg × 8

Towel Rows (inverted pull ups) - 15, 13, 11
Super set with with KB single rows 16kg - 12 10 10

Standing bicep Curls 20kg DB - 12 10 10
SS with Chin ups - 4 5 5

Isolation curl 20kg - 4 5 5

Daily Nutrition

Calories: ~1,700 kcal
Protein: ~175 g
Carbohydrates: ~60 g
Fat: ~65 g

2Thick · Friday at 5:45 AM

Haveboards said:
Thanks for the feedback gents, so here is the Progress log!

This will be pre-TRT to track everything so I've got a solid baseline before I begin.

Current stats:

Age: 50

Height: 182cm

Weight: 83kg down from 89kg

Body Fat: ~20% estimate based on Naval waist and neck measurements

Years Training: On/Off since my 20s

Cycle History: None

Total Test: 11.4 nmol/L

SHBG: 29

LH: 4.0

FSH: 3.8

Bloods below

View attachment 273613
View attachment 273614
Injuries/history:

Some shoulder wear and tear from years of training

Ongoing ACL issues from a lifetime of skateboarding, surfing and snowboarding

I've already got a TRT script sorted and will be making a final decision on clinic options tonight. Not sure if discussing specific providers is allowed here, so I'll leave the names out for now.

The plan is to start TRT within the next 2-3 weeks, keep cutting toward 15% body fat or lower, and document everything properly from day one. Have a prescription for Ipamorelin - looking for any opinions on that?

Log will include:

Diet/macros - Maintenance is around 2700 so I am for 2200 calories or less, P > 160grams F 60 -870 grams C fill rest

Training split - home gym so focus is Chest/Push, Quad/Squats, Pull/Back and Hip/Deadlift with some KB conditioning

Sleep - 6.5 - 8 hours daily

Cardio - surfing on weekends and 12k plus steps a day at work

Supplements - Multi, Creatine and Omega 3 fish oils

Weekly weight and progress updates - will post images soon

Bloodwork and TRT protocol

Appreciate the guidance. Looking forward to learning from those with more experience and doing this the right way.

I'll kick off with yesterdays log below.....

The training split looks fantastic. As long as you're intense in the gym, that's extremely important. I'm a big believer in that. @Haveboards

Ulter · Friday at 7:03 AM

Haveboards said:
Workout Log – 21/07 (Chest Day)
Bench Press

Warm-up

40 kg × 15

50 kg × 15

60 kg × 12

Working sets

70 kg × 10

80 kg × 8

85 kg × 5

90 kg × 3

Back-off

60 kg × 20

Incline Bench Press

60 kg × 10

65 kg × 10

70 kg × 8

Weighted Dips

Bodyweight × 15

+20 kg × 6

+20 kg × 10

+20 kg × 8

Dumbbell Flys (20 kg)

9 reps

7 reps

9 reps

Finisher

Close-grip push-ups: 10, 10, 10

Planks: 1 minute × 3 (superset)

Food Log

Cappuccino × 1

Lunch

Cooked chicken breast – 1 cup

Cooked basmati rice – 1 cup

Greek yoghurt – ½ cup

Mayonnaise – ¼ tbsp

Corn – 40 g

Roasted peppers & tomatoes

Post-workout

Protein powder – 1 scoop

Milk – ⅓ cup

Dinner

Rib-eye steak – 150 g

Cucumber salad with tomato, red onion, mint, parsley & coriander

Greek yoghurt – 2 tbsp

Lemon juice

Dijon mustard – 1 tsp

Mayonnaise – 1 tsp

Dessert (Protein Cheesecake)

Cottage cheese – 1 cup

Chobani Vanilla Bean Greek yoghurt – ½ cup

Protein powder – 1 scoop

Philadelphia Light cream cheese – ½ tbsp

Vanilla essence – 1½ tsp

Sweetener – 1½ tsp

Estimated Daily Totals

Calories: ~2,180 kcal

Protein: ~222 g

Carbohydrates: ~108 g

Fat: ~81 g

Food porn below

View attachment 273654 View attachment 273655

wow a cheesecake dessert. that looks good man @Haveboards and it looks healthy too and delicious

ROIDDERS · Friday at 7:48 AM

Haveboards said:
Found some images from a month ago as a starting point taken first thing in the morning, will get updates this weekend:

View attachment 274629
View attachment 274630

@Haveboards good job getting these pics up! let's see where you can go from here. it would be cool to see you pushing things hard and comparing where you are today vs. where you end up in a year

HarleyGuy · Friday at 8:27 AM

Haveboards said:
Yes mate using the naval measurement for 19-21% estimate. I don’t care what the number is as long as it’s going down ! I’ll get new photos this weekend as that was a month ago.

Training & Nutrition Update – 24/07

Back Day

Warm-up & mobility

Pull-ups: 9 reps

Weighted pull-ups (+5 kg): 7, 7, 6

Toes-to-sky: 4 × 15 core work

Pull-ups: 10

Barbell Bent-Over Rows

40 kg × 15

50 kg × 10

55 kg × 10

60 kg × 8

Towel Rows (inverted pull ups) - 15, 13, 11
Super set with with KB single rows 16kg - 12 10 10

Standing bicep Curls 20kg DB - 12 10 10
SS with Chin ups - 4 5 5

Isolation curl 20kg - 4 5 5

Daily Nutrition

Calories: ~1,700 kcal

Protein: ~175 g

Carbohydrates: ~60 g

Fat: ~65 g

Great start to continuing your log and the training looks good I like the super setting. 10 pulls ups is excellent is this all one set?

You're borderline Keto diet is this your plan? We should get protein up a bit.

Thanks for posting pics your base is solid and you have some great muscle mass to work with, we will get that fat % down let's do this!

Can we see some food pics and food choices?

You should be proud of what we discussed in DM's to announce what we've decided on with @Raptor Labs moving forward too! TRT clinics are a farce I say!

ceo · Friday at 8:30 AM

Haveboards said:
Yes mate using the naval measurement for 19-21% estimate. I don’t care what the number is as long as it’s going down ! I’ll get new photos this weekend as that was a month ago.

Training & Nutrition Update – 24/07

Back Day

Warm-up & mobility

Pull-ups: 9 reps

Weighted pull-ups (+5 kg): 7, 7, 6

Toes-to-sky: 4 × 15 core work

Pull-ups: 10

Barbell Bent-Over Rows

40 kg × 15

50 kg × 10

55 kg × 10

60 kg × 8

Towel Rows (inverted pull ups) - 15, 13, 11
Super set with with KB single rows 16kg - 12 10 10

Standing bicep Curls 20kg DB - 12 10 10
SS with Chin ups - 4 5 5

Isolation curl 20kg - 4 5 5

Daily Nutrition

Calories: ~1,700 kcal

Protein: ~175 g

Carbohydrates: ~60 g

Fat: ~65 g

Bro's back day and barbell bent over rows is good. I like the chin-ups and I like the isolation curls. @Haveboards

ballin2504 · Friday at 5:57 PM

Haveboards said:
Thanks for the feedback gents, so here is the Progress log!

This will be pre-TRT to track everything so I've got a solid baseline before I begin.

Current stats:

Age: 50

Height: 182cm

Weight: 83kg down from 89kg

Body Fat: ~20% estimate based on Naval waist and neck measurements

Years Training: On/Off since my 20s

Cycle History: None

Total Test: 11.4 nmol/L

SHBG: 29

LH: 4.0

FSH: 3.8

Bloods below

View attachment 273613
View attachment 273614
Injuries/history:

Some shoulder wear and tear from years of training

Ongoing ACL issues from a lifetime of skateboarding, surfing and snowboarding

I've already got a TRT script sorted and will be making a final decision on clinic options tonight. Not sure if discussing specific providers is allowed here, so I'll leave the names out for now.

The plan is to start TRT within the next 2-3 weeks, keep cutting toward 15% body fat or lower, and document everything properly from day one. Have a prescription for Ipamorelin - looking for any opinions on that?

Log will include:

Diet/macros - Maintenance is around 2700 so I am for 2200 calories or less, P > 160grams F 60 -870 grams C fill rest

Training split - home gym so focus is Chest/Push, Quad/Squats, Pull/Back and Hip/Deadlift with some KB conditioning

Sleep - 6.5 - 8 hours daily

Cardio - surfing on weekends and 12k plus steps a day at work

Supplements - Multi, Creatine and Omega 3 fish oils

Weekly weight and progress updates - will post images soon

Bloodwork and TRT protocol

Appreciate the guidance. Looking forward to learning from those with more experience and doing this the right way.

I'll kick off with yesterdays log below.....

@Haveboards Greta work on this. Really like the start. Let’s keep it rolling.

Haveboards · Friday at 8:49 PM

The cottage cheese, cheesecake is insane and keeps me sane

Thanks bros I appreciate all the feedback

@HarleyGuy thanks for the advice in DMs too man, really Apreciate it and will switch too @Raptor Labs when I need!

I’ll post updated progress pics and some food on Monday.

25/07
Rest day technically but I blasted some KB work first up and walked the dogs on the beach for 10k steps.
KB clean thruster
One arm clean and halo
Gorilla swing squats
Upright row and reverse curl

X 5 rounds

I’ll post food later

Updated stats
Weight 82.4kg
Waist 93.5cm
Neck 38cm

Down 1.5cm on the waist and 0.9kg from last week. Biggest drop on waist over a week which is interesting, maybe I pushed harder this week having to log

HarleyGuy · Friday at 11:00 PM

Haveboards said:
@HarleyGuy thanks for the advice in DMs too man, really Apreciate it and will switch too @Raptor Labs when I need!

You won't regret switching to @Raptor Labs brother seriously. They will treat you better than any TRT clinic, screw those clinics! And your bloodwork can be read here better than a general practitioner looking at sore throats all day.

Haveboards said:
Down 1.5cm on the waist and 0.9kg from last week. Biggest drop on waist over a week which is interesting, maybe I pushed harder this week having to log

Yes bro! Now we're cruising along (pun intended!

)

Haveboards · Saturday at 4:01 PM

Did log for 25/07
Meal 1

Cappuccino ×2
Roast chicken – 1 cup
Greek yogurt – ½ cup
Mayonnaise – ½ tbsp
Olive oil – ½ tbsp
Cucumber & rocket
½ avocado

Meal 2

Chicken breast – 350 g
Regular potatoes – 1
Parmesan – 1 tbsp
Thick cream – 50
Asparagus – 4 spears
Chicken stock – 1 cup

Dessert

Cottage cheese protein cheesecake – 1.8 serves

Estimated daily totals

Calories: ~2,550–2,650 kcal
Protein: ~245–255 g
Carbohydrates: ~85–95 g
Fat: ~120–130 g

Not aiming for keto but eat more carbs around training.

Rest day today but will have a surf

Tiger Salman Khan · Saturday at 5:52 PM

Haveboards said:
Did log for 25/07
Meal 1

Cappuccino ×2

Roast chicken – 1 cup

Greek yogurt – ½ cup

Mayonnaise – ½ tbsp

Olive oil – ½ tbsp

Cucumber & rocket

½ avocado

Meal 2

Chicken breast – 350 g

Regular potatoes – 1

Parmesan – 1 tbsp

Thick cream – 50

Asparagus – 4 spears

Chicken stock – 1 cup

Dessert

Cottage cheese protein cheesecake – 1.8 serves

Estimated daily totals

Calories: ~2,550–2,650 kcal

Protein: ~245–255 g

Carbohydrates: ~85–95 g

Fat: ~120–130 g

Not aiming for keto but eat more carbs around training.

Rest day today but will have a surf

@Haveboards Amazing update man.....

Haveboards · Sunday at 5:27 PM

Progress pics one month since first images

Food porn - Chicken jalapeno salad

Waist is down 3cm in a month and looking forward to starting TRT

LevButlerov · Sunday at 7:55 PM

Haveboards said:
Did log for 25/07
Meal 1

Cappuccino ×2

Roast chicken – 1 cup

Greek yogurt – ½ cup

Mayonnaise – ½ tbsp

Olive oil – ½ tbsp

Cucumber & rocket

½ avocado

Meal 2

Chicken breast – 350 g

Regular potatoes – 1

Parmesan – 1 tbsp

Thick cream – 50

Asparagus – 4 spears

Chicken stock – 1 cup

Dessert

Cottage cheese protein cheesecake – 1.8 serves

Estimated daily totals

Calories: ~2,550–2,650 kcal

Protein: ~245–255 g

Carbohydrates: ~85–95 g

Fat: ~120–130 g

Not aiming for keto but eat more carbs around training.

Rest day today but will have a surf

Haveboards said:
Progress pics one month since first images

View attachment 276253
View attachment 276254
Food porn - Chicken jalapeno salad

View attachment 276255
Waist is down 3cm in a month and looking forward to starting TRT

you're making good progress, leaner and harder! love chest and arms growing @Haveboards lets get more food and training up

Haveboards · Monday at 4:55 PM

27/07 — Food + Training Log

Calories: ~2,000–2,100 kcal

Protein: ~190–200 g

Carbs: ~200 g

Fat: ~50–55 g

Cappuccino ×1

Meal 1
Chicken breast cooked — 1 cup
Basmati rice cooked — 1 cup
Greek yoghurt — ½ cup
Mayonnaise — ½ tbsp
Rocket
Cucumber
Grape tomatoes
Red onion
Mint
Coriander
Parsley

Post workout
Protein powder — 1 scoop
Milk — ⅓ cup

Dinner
Eye fillet steak — 170 g
Air-fried potato chips — 3 regular potatoes (no oil)
Avocado — ¼

Dessert
Cottage cheese protein cheesecake — 1 serve
Strawberries — 70 grams

TRAINING LOG — CHEST DAY

Flat Barbell Bench Press
40 kg × 15
50 kg × 15
60 kg × 15

Working Sets
80 kg × 10
90 kg × 5
90 kg × 5
60 kg × 20

Incline Barbell Bench Press
65 kg × 8
70 kg × 7
70 kg × 6
60 kg × 9

Dips Bodyweight × 15
+20 kg × 8
+20 kg × 7
+20 kg × 9

Super set
Seated Dumbbell Shoulder Press 20 kg DBs × 12 10 10
Triceps extension 8 kg × 10 10 10 each arm

Superset
Close grip push-ups - 12 12 12
Wood choppers 16 kg - 10 each side x 3 sets

KB Complex Finisher
8 kg / 16 kg
Single arm push press 16kg - 5 6 6
Upright row 16 kg - 12 15 15
Forearm curl 16 kg - 8 9 10
Front/back pullovers 16 kg - 6 5 5

LevButlerov · Monday at 6:57 PM

Haveboards said:
27/07 — Food + Training Log

Calories: ~2,000–2,100 kcal
Protein: ~190–200 g
Carbs: ~200 g
Fat: ~50–55 g

Cappuccino ×1

Meal 1
Chicken breast cooked — 1 cup
Basmati rice cooked — 1 cup
Greek yoghurt — ½ cup
Mayonnaise — ½ tbsp
Rocket
Cucumber
Grape tomatoes
Red onion
Mint
Coriander
Parsley

Post workout
Protein powder — 1 scoop
Milk — ⅓ cup

Dinner
Eye fillet steak — 170 g
Air-fried potato chips — 3 regular potatoes (no oil)
Avocado — ¼

Dessert
Cottage cheese protein cheesecake — 1 serve
Strawberries — 70 grams

TRAINING LOG — CHEST DAY

Flat Barbell Bench Press
40 kg × 15
50 kg × 15
60 kg × 15

Working Sets
80 kg × 10
90 kg × 5
90 kg × 5
60 kg × 20

Incline Barbell Bench Press
65 kg × 8
70 kg × 7
70 kg × 6
60 kg × 9

Dips Bodyweight × 15
+20 kg × 8
+20 kg × 7
+20 kg × 9

Super set
Seated Dumbbell Shoulder Press 20 kg DBs × 12 10 10
Triceps extension 8 kg × 10 10 10 each arm

Superset
Close grip push-ups - 12 12 12
Wood choppers 16 kg - 10 each side x 3 sets

KB Complex Finisher
8 kg / 16 kg
Single arm push press 16kg - 5 6 6
Upright row 16 kg - 12 15 15
Forearm curl 16 kg - 8 9 10
Front/back pullovers 16 kg - 6 5 5

strong 60s on the bench

and love you added supersets! @Haveboards do you have supp stack?

stevesmi · Monday at 8:47 PM

Haveboards said:
27/07 — Food + Training Log

Calories: ~2,000–2,100 kcal
Protein: ~190–200 g
Carbs: ~200 g
Fat: ~50–55 g

Cappuccino ×1

Meal 1
Chicken breast cooked — 1 cup
Basmati rice cooked — 1 cup
Greek yoghurt — ½ cup
Mayonnaise — ½ tbsp
Rocket
Cucumber
Grape tomatoes
Red onion
Mint
Coriander
Parsley

Post workout
Protein powder — 1 scoop
Milk — ⅓ cup

Dinner
Eye fillet steak — 170 g
Air-fried potato chips — 3 regular potatoes (no oil)
Avocado — ¼

Dessert
Cottage cheese protein cheesecake — 1 serve
Strawberries — 70 grams

TRAINING LOG — CHEST DAY

Flat Barbell Bench Press
40 kg × 15
50 kg × 15
60 kg × 15

Working Sets
80 kg × 10
90 kg × 5
90 kg × 5
60 kg × 20

Incline Barbell Bench Press
65 kg × 8
70 kg × 7
70 kg × 6
60 kg × 9

Dips Bodyweight × 15
+20 kg × 8
+20 kg × 7
+20 kg × 9

Super set
Seated Dumbbell Shoulder Press 20 kg DBs × 12 10 10
Triceps extension 8 kg × 10 10 10 each arm

Superset
Close grip push-ups - 12 12 12
Wood choppers 16 kg - 10 each side x 3 sets

KB Complex Finisher
8 kg / 16 kg
Single arm push press 16kg - 5 6 6
Upright row 16 kg - 12 15 15
Forearm curl 16 kg - 8 9 10
Front/back pullovers 16 kg - 6 5 5

@Haveboards dips and super sets are terrific. and i love the woodchoppers too with that volume

ceo · Monday at 9:15 PM

Haveboards said:
27/07 — Food + Training Log

Calories: ~2,000–2,100 kcal
Protein: ~190–200 g
Carbs: ~200 g
Fat: ~50–55 g

Cappuccino ×1

Meal 1
Chicken breast cooked — 1 cup
Basmati rice cooked — 1 cup
Greek yoghurt — ½ cup
Mayonnaise — ½ tbsp
Rocket
Cucumber
Grape tomatoes
Red onion
Mint
Coriander
Parsley

Post workout
Protein powder — 1 scoop
Milk — ⅓ cup

Dinner
Eye fillet steak — 170 g
Air-fried potato chips — 3 regular potatoes (no oil)
Avocado — ¼

Dessert
Cottage cheese protein cheesecake — 1 serve
Strawberries — 70 grams

TRAINING LOG — CHEST DAY

Flat Barbell Bench Press
40 kg × 15
50 kg × 15
60 kg × 15

Working Sets
80 kg × 10
90 kg × 5
90 kg × 5
60 kg × 20

Incline Barbell Bench Press
65 kg × 8
70 kg × 7
70 kg × 6
60 kg × 9

Dips Bodyweight × 15
+20 kg × 8
+20 kg × 7
+20 kg × 9

Super set
Seated Dumbbell Shoulder Press 20 kg DBs × 12 10 10
Triceps extension 8 kg × 10 10 10 each arm

Superset
Close grip push-ups - 12 12 12
Wood choppers 16 kg - 10 each side x 3 sets

KB Complex Finisher
8 kg / 16 kg
Single arm push press 16kg - 5 6 6
Upright row 16 kg - 12 15 15
Forearm curl 16 kg - 8 9 10
Front/back pullovers 16 kg - 6 5 5

Bros, you're never going to go wrong with hitting some good working sets and then hitting incline barbell bench press and I like the super sets. @Haveboards

Haveboards · Monday at 9:27 PM

Thanks bros

The only supps are 10 g creatine, protein powder and vitamins (multi/Vit C/ and just started magnesium) and fish oil

Ulter · Monday at 9:39 PM

Haveboards said:
27/07 — Food + Training Log

Calories: ~2,000–2,100 kcal
Protein: ~190–200 g
Carbs: ~200 g
Fat: ~50–55 g

Cappuccino ×1

Meal 1
Chicken breast cooked — 1 cup
Basmati rice cooked — 1 cup
Greek yoghurt — ½ cup
Mayonnaise — ½ tbsp
Rocket
Cucumber
Grape tomatoes
Red onion
Mint
Coriander
Parsley

Post workout
Protein powder — 1 scoop
Milk — ⅓ cup

Dinner
Eye fillet steak — 170 g
Air-fried potato chips — 3 regular potatoes (no oil)
Avocado — ¼

Dessert
Cottage cheese protein cheesecake — 1 serve
Strawberries — 70 grams

TRAINING LOG — CHEST DAY

Flat Barbell Bench Press
40 kg × 15
50 kg × 15
60 kg × 15

Working Sets
80 kg × 10
90 kg × 5
90 kg × 5
60 kg × 20

Incline Barbell Bench Press
65 kg × 8
70 kg × 7
70 kg × 6
60 kg × 9

Dips Bodyweight × 15
+20 kg × 8
+20 kg × 7
+20 kg × 9

Super set
Seated Dumbbell Shoulder Press 20 kg DBs × 12 10 10
Triceps extension 8 kg × 10 10 10 each arm

Superset
Close grip push-ups - 12 12 12
Wood choppers 16 kg - 10 each side x 3 sets

KB Complex Finisher
8 kg / 16 kg
Single arm push press 16kg - 5 6 6
Upright row 16 kg - 12 15 15
Forearm curl 16 kg - 8 9 10
Front/back pullovers 16 kg - 6 5 5

I like the close grip push-ups. @Haveboards anytime you adjust the angles and hit different parts of the muscle and different angles, you can really spur growth.

Mobster · 2026-07-28T04:34:37-0400

Dips Bodyweight × 15
+20 kg × 8
+20 kg × 7
+20 kg × 9

What's your bodyweight?

Haveboards · 2026-07-28T05:13:19-0400

Mobster said:
Dips Bodyweight × 15
+20 kg × 8
+20 kg × 7
+20 kg × 9

What's your bodyweight?

Hi mate

81.8kg this morning.

ROIDDERS · 2026-07-28T06:38:30-0400

Haveboards said:
27/07 — Food + Training Log

Calories: ~2,000–2,100 kcal
Protein: ~190–200 g
Carbs: ~200 g
Fat: ~50–55 g

Cappuccino ×1

Meal 1
Chicken breast cooked — 1 cup
Basmati rice cooked — 1 cup
Greek yoghurt — ½ cup
Mayonnaise — ½ tbsp
Rocket
Cucumber
Grape tomatoes
Red onion
Mint
Coriander
Parsley

Post workout
Protein powder — 1 scoop
Milk — ⅓ cup

Dinner
Eye fillet steak — 170 g
Air-fried potato chips — 3 regular potatoes (no oil)
Avocado — ¼

Dessert
Cottage cheese protein cheesecake — 1 serve
Strawberries — 70 grams

TRAINING LOG — CHEST DAY

Flat Barbell Bench Press
40 kg × 15
50 kg × 15
60 kg × 15

Working Sets
80 kg × 10
90 kg × 5
90 kg × 5
60 kg × 20

Incline Barbell Bench Press
65 kg × 8
70 kg × 7
70 kg × 6
60 kg × 9

Dips Bodyweight × 15
+20 kg × 8
+20 kg × 7
+20 kg × 9

Super set
Seated Dumbbell Shoulder Press 20 kg DBs × 12 10 10
Triceps extension 8 kg × 10 10 10 each arm

Superset
Close grip push-ups - 12 12 12
Wood choppers 16 kg - 10 each side x 3 sets

KB Complex Finisher
8 kg / 16 kg
Single arm push press 16kg - 5 6 6
Upright row 16 kg - 12 15 15
Forearm curl 16 kg - 8 9 10
Front/back pullovers 16 kg - 6 5 5

@Haveboards good job on the working sets and good job hitting that incline barbell bench press and dips body weight. That's what I like to see.

2Thick · 2026-07-28T07:15:32-0400

Haveboards said:
Hi mate

81.8kg this morning.

81.8kg is a solid #. i'm glad you are happy with it and keep grinding @Haveboards

Haveboards · 2026-07-28T17:05:55-0400

Thank you men!

Deadlift Day Training Log – 28/07

Warm-up & Mobility - Had some time so did a big warm-up and mobility session, Felt great moving into the workout

Core Activation
Front Tuck Knee Lever Holds
3 sets 10–30 seconds

Romanian Deadlift
30 kg × 10
35 kg × 10
40 kg × 10

Working Sets
50 kg × 8
60 kg × 8
65 kg × 8
70 kg × 8

Deadlift
80 kg × 8
100 kg × 4
110 kg × 1
120 kg × 1 (maxed out my home gym here so need to invest in some more plates)

Superset
Chin Ups - 10 8 8 reps
Good Morning10 kg × 15 15 15

Single Leg Posterior Chain
Single Leg Deadlift – 16 kg KB each leg- 10 10 10

King Deadlift 16 kg KB each leg - 8 8 8

KB Complex Finisher – 16 kg KB
3 rounds
KB Deadlift × 15
KB Swing × 15
Single Arm Row × 15

Core Finisher super set
Ab Roller - 10 10 10
Lying Leg Raises 20 20 20

Food Log – 28/07

Calories: ~1,820 kcal
Protein: ~194 g
Carbohydrates: ~144 g
Fat: ~34 g
Same sources but added oats today, but usual chicken, rice, Greek yoghurt, cottage cheese, olive oil and roast veggies.

Appreciate all the input and encouragement, I would thank you all in quotes but it doesn't always work on my laptop! I've noticed I have been pushing volume and intensity harder since logging and being more accountable.

Haveboards · 2026-07-28T17:11:04-0400

Current Stats & Goal Check-In (thanks ChatGPT)

Current:

Weight: 81.6 kg
Estimated Body Fat: 20%

Calculations

Fat Mass

81.6 × 20% = 16.3 kg

Lean Body Mass (LBM)

81.6 − 16.3 = 65.3 kg

Estimated Weight at Different Body Fat Levels

At 15% Body Fat

65.3 ÷ 0.85 = 76.8 kg
Fat Mass = 11.5 kg

At 10% Body Fat

65.3 ÷ 0.90 = 72.6 kg
Fat Mass = 7.3 kg

Long-Term Goal: 80 kg @ 12% BF

At 80 kg and 12% BF:

Lean Mass = 80 × 88% = 70.4 kg
Fat Mass = 80 × 12% = 9.6 kg

Compared to today:

Current Lean Mass: 65.3 kg
Target Lean Mass: 70.4 kg
Lean Mass Required: +5.1 kg

Roadmap

Phase 1: Cut

Current: 81.6 kg @ 20%
Target: 72.6-76.8 kg @ 10-15%

Phase 2: Lean Bulk

Increase lean mass from 65.3 kg to 70.4 kg
Gradually build back to 80 kg while keeping body fat around 12%

LevButlerov · 2026-07-28T19:43:19-0400

Haveboards said:
Thank you men!

Deadlift Day Training Log – 28/07

Warm-up & Mobility - Had some time so did a big warm-up and mobility session, Felt great moving into the workout

Core Activation
Front Tuck Knee Lever Holds
3 sets 10–30 seconds

Romanian Deadlift
30 kg × 10
35 kg × 10
40 kg × 10

Working Sets
50 kg × 8
60 kg × 8
65 kg × 8
70 kg × 8

Deadlift
80 kg × 8
100 kg × 4
110 kg × 1
120 kg × 1 (maxed out my home gym here so need to invest in some more plates)

Superset
Chin Ups - 10 8 8 reps
Good Morning10 kg × 15 15 15

Single Leg Posterior Chain
Single Leg Deadlift – 16 kg KB each leg- 10 10 10

King Deadlift 16 kg KB each leg - 8 8 8

KB Complex Finisher – 16 kg KB
3 rounds
KB Deadlift × 15
KB Swing × 15
Single Arm Row × 15

Core Finisher super set
Ab Roller - 10 10 10
Lying Leg Raises 20 20 20

Food Log – 28/07

Calories: ~1,820 kcal
Protein: ~194 g
Carbohydrates: ~144 g
Fat: ~34 g
Same sources but added oats today, but usual chicken, rice, Greek yoghurt, cottage cheese, olive oil and roast veggies.

Appreciate all the input and encouragement, I would thank you all in quotes but it doesn't always work on my laptop! I've noticed I have been pushing volume and intensity harder since logging and being more accountable.

love the deads

king deasd for the win! keep going
and good changes to the foods with oats @Haveboards

Haveboards said:
Current Stats & Goal Check-In (thanks ChatGPT)

Current:

Weight: 81.6 kg

Estimated Body Fat: 20%

Calculations
Fat Mass

81.6 × 20% = 16.3 kg

Lean Body Mass (LBM)

81.6 − 16.3 = 65.3 kg

Estimated Weight at Different Body Fat Levels
At 15% Body Fat

65.3 ÷ 0.85 = 76.8 kg

Fat Mass = 11.5 kg

At 10% Body Fat

65.3 ÷ 0.90 = 72.6 kg

Fat Mass = 7.3 kg

Long-Term Goal: 80 kg @ 12% BF
At 80 kg and 12% BF:

Lean Mass = 80 × 88% = 70.4 kg

Fat Mass = 80 × 12% = 9.6 kg

Compared to today:

Current Lean Mass: 65.3 kg

Target Lean Mass: 70.4 kg

Lean Mass Required: +5.1 kg

Roadmap
Phase 1: Cut

Current: 81.6 kg @ 20%

Target: 72.6-76.8 kg @ 10-15%

Phase 2: Lean Bulk

Increase lean mass from 65.3 kg to 70.4 kg

Gradually build back to 80 kg while keeping body fat around 12%

good update

RoySimpson · 2026-07-28T20:47:27-0400

Haveboards said:
27/07 — Food + Training Log

Calories: ~2,000–2,100 kcal
Protein: ~190–200 g
Carbs: ~200 g
Fat: ~50–55 g

Cappuccino ×1

Meal 1
Chicken breast cooked — 1 cup
Basmati rice cooked — 1 cup
Greek yoghurt — ½ cup
Mayonnaise — ½ tbsp
Rocket
Cucumber
Grape tomatoes
Red onion
Mint
Coriander
Parsley

Post workout
Protein powder — 1 scoop
Milk — ⅓ cup

Dinner
Eye fillet steak — 170 g
Air-fried potato chips — 3 regular potatoes (no oil)
Avocado — ¼

Dessert
Cottage cheese protein cheesecake — 1 serve
Strawberries — 70 grams

TRAINING LOG — CHEST DAY

Flat Barbell Bench Press
40 kg × 15
50 kg × 15
60 kg × 15

Working Sets
80 kg × 10
90 kg × 5
90 kg × 5
60 kg × 20

Incline Barbell Bench Press
65 kg × 8
70 kg × 7
70 kg × 6
60 kg × 9

Dips Bodyweight × 15
+20 kg × 8
+20 kg × 7
+20 kg × 9

Super set
Seated Dumbbell Shoulder Press 20 kg DBs × 12 10 10
Triceps extension 8 kg × 10 10 10 each arm

Superset
Close grip push-ups - 12 12 12
Wood choppers 16 kg - 10 each side x 3 sets

KB Complex Finisher
8 kg / 16 kg
Single arm push press 16kg - 5 6 6
Upright row 16 kg - 12 15 15
Forearm curl 16 kg - 8 9 10
Front/back pullovers 16 kg - 6 5 5

@Haveboards Great update! Smashed that workout!

ballin2504 · 2026-07-29T08:12:04-0400

Haveboards said:
27/07 — Food + Training Log

Calories: ~2,000–2,100 kcal
Protein: ~190–200 g
Carbs: ~200 g
Fat: ~50–55 g

Cappuccino ×1

Meal 1
Chicken breast cooked — 1 cup
Basmati rice cooked — 1 cup
Greek yoghurt — ½ cup
Mayonnaise — ½ tbsp
Rocket
Cucumber
Grape tomatoes
Red onion
Mint
Coriander
Parsley

Post workout
Protein powder — 1 scoop
Milk — ⅓ cup

Dinner
Eye fillet steak — 170 g
Air-fried potato chips — 3 regular potatoes (no oil)
Avocado — ¼

Dessert
Cottage cheese protein cheesecake — 1 serve
Strawberries — 70 grams

TRAINING LOG — CHEST DAY

Flat Barbell Bench Press
40 kg × 15
50 kg × 15
60 kg × 15

Working Sets
80 kg × 10
90 kg × 5
90 kg × 5
60 kg × 20

Incline Barbell Bench Press
65 kg × 8
70 kg × 7
70 kg × 6
60 kg × 9

Dips Bodyweight × 15
+20 kg × 8
+20 kg × 7
+20 kg × 9

Super set
Seated Dumbbell Shoulder Press 20 kg DBs × 12 10 10
Triceps extension 8 kg × 10 10 10 each arm

Superset
Close grip push-ups - 12 12 12
Wood choppers 16 kg - 10 each side x 3 sets

KB Complex Finisher
8 kg / 16 kg
Single arm push press 16kg - 5 6 6
Upright row 16 kg - 12 15 15
Forearm curl 16 kg - 8 9 10
Front/back pullovers 16 kg - 6 5 5

@Haveboards looks like you had a very nice training session some good value and some great numbers

Approved Log TRT Nutrition Training and lifestyle Log

V.I.P.

​

V.I.P.

Lunch​

Post-workout​

Dinner​

Dessert (Protein Cheesecake)​

Estimated Daily Totals​

V.I.P.

Veteran Mod

V.I.P.

Veteran Mod

Lunch​

Post-workout​

Dinner​

Dessert (Protein Cheesecake)​

Estimated Daily Totals​

V.I.P.

V.I.P.

Veteran Mod

Veteran Mod

Lunch​

Post-workout​

Dinner​

Dessert (Protein Cheesecake)​

Estimated Daily Totals​

Veteran Mod

Lunch​

Post-workout​

Dinner​

Dessert (Protein Cheesecake)​

Estimated Daily Totals​

V.I.P.

Veteran Mod

V.I.P.

V.I.P.

Veteran Mod

Veteran Mod

V.I.P.

Veteran Mod

Veteran Mod

V.I.P.

Veteran

​

Senior Chairman

Lunch​

Post-workout​

Dinner​

Dessert (Protein Cheesecake)​

Estimated Daily Totals​

Elite Mod

Veteran Mod

Veteran

Veteran

​

V.I.P.

Veteran Mod

V.I.P.

Veteran

V.I.P.

Veteran Mod

V.I.P.

Veteran Mod

Veteran Mod

Veteran

V.I.P.

Senior Chairman

Veteran Mod

V.I.P.

Elite Mod

Veteran

V.I.P.

V.I.P.

Calculations​

Estimated Weight at Different Body Fat Levels​

Long-Term Goal: 80 kg @ 12% BF​

Roadmap​

​

Veteran Mod

Lunch

Post-workout

Dinner

Dessert (Protein Cheesecake)

Estimated Daily Totals

Lunch

Post-workout

Dinner

Dessert (Protein Cheesecake)

Estimated Daily Totals

Lunch

Post-workout

Dinner

Dessert (Protein Cheesecake)

Estimated Daily Totals

Lunch

Post-workout

Dinner

Dessert (Protein Cheesecake)

Estimated Daily Totals

Lunch

Post-workout

Dinner

Dessert (Protein Cheesecake)

Estimated Daily Totals

Calculations

Estimated Weight at Different Body Fat Levels

Long-Term Goal: 80 kg @ 12% BF

Roadmap

Calculations

Estimated Weight at Different Body Fat Levels

Long-Term Goal: 80 kg @ 12% BF

Roadmap