Approved Log 14 Week Recomp and Fat Loss Cycle Log

[Noah Wixx]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

Getting week 6 done and accomplished is a big step even of you aren't fully happy with the outcome.

 

[Tiger Salman Khan]

WEEKLY AAR – Week 6 PGP Summary

Week of: May 5 to May 11, 2025


Overall Rating (1–10): 6.5

Even though I’m not fully satisfied with Week 6, taking a small break while travelling helped with recovery. Because I was on the road, I stepped away from intense gym work and leaned into low-impact cardio and light movements the hotel gym instead. My diet remained fairly clean, and while I didn’t keep logs, I made intentional decisions to support recovery. After five intense weeks of 5–6 training days and near-daily cardio, this deload came at a strategic point - even if it didn’t feel optimal. Mentally, I’m ready to re-engage in Week 7 with renewed momentum.


1. Summary

• No structured gym sessions logged; focus was on light travel-based workouts

• Cardio remained low-impact to support recovery

• Macros weren’t tracked strictly, but food quality was overall maintained

• Gear and supplementation remained consistent although I pushed my primo shot by a couple of days

• No noted digestive issues, and sleep was adequate



2. Training Breakdown

• This was a deload/recovery phase week

• No formal push/pull/legs cycle baselined, but awareness was maintained

• CNS, joints, and connective tissue benefited



3. Wins & Challenges

Wins:

• Didn’t spiral or deviate off-track despite travel

• Maintained nutritional baseline

• Recognized the value of backing off even if it felt off

Challenges:

• No gym intensity or progressive loading caused some internal friction

• Psychological drag from feeling like momentum was slipping



4. Strategic Adjustments for Week 7

• Baseline my new PPL split

• Resume progressive overload with moderate volume

• Keep cardio at 4–5x/week

• Re-establish log tracking (training, cardio, nutrition)

• Add 1–2 feeder or mobility sessions based on how joints feel early in the week



5. Mindset

De-loading doesn't stall my growth - its making it sustainable.

Commitment: Log every training session this week.

@Avitoholis Mindset is amazing bro....good strategy........

 

[25homes]

Pics bro

 

[25homes]

Pics bro

 

[Avitoholis]

WEEKLY AAR – Week 7 PGP Summary

Week of: May 13 to May 18, 2025

Overall Rating (1–10): 6.5



This week was a shift - I moved into DC-style training to dial intensity up and volume down. The goal was to establish a baseline, and overall the sessions were solid. Each workout was short, while still intense and focused. Leg day stood out - I trained at a local gym instead of my home setup, and the equipment made a difference. I pushed hard and got a really solid session in.

That said, I wasn’t as locked in mentally this week. Cutting back to fewer training days left too much space between sessions, and I felt that gap. I train best when I’m engaged daily. On days I didn’t train, I felt a bit ungrounded and lost my rhythm. That’s something I’ll fix going into week 8 by increasing training frequency again.



Recovery was excellent - sleep was deep, and I didn’t have any digestion issues. I did still find I needed a nap in the afternoon most days. I’ve had some soreness in my left shoulder that hasn’t really gone away. I’m considering adding a low dose of Deca (75–100mg per week). It’s helped in the past when joint pain has crept in and affected performance.

Family was visiting this week, so meals were a little more variable. I stayed close to my macros - probably within 20% of target - but timing and prep were off. Same story on the supplement side. I was consistent with ALA and TUDCA but missed a few doses of NAC and Berberine. I didn’t use probiotics or enzymes this week because I haven’t felt like I’ve needed them.

I took new progress pictures at the end of the week and I’ll be hones - I’m disappointed. I feel different and I believe I look different in the mirror, and my training clearly shows I’ve been progressing. But I haven’t dropped the fat I expected to see after 7 weeks. That’s a problem, and I plan to make a shift. Starting this week, I’m going to increase my cardio and make that a priority. I want to start seeing visible results again, not just internal ones.


1. Summary

• Workouts: 3 DC sessions completed

• Cardio: Daily walks happened but usually later in the day - I'd prefer them in the morning for structure

• Supplements: Mostly consistent with key items; missed a few doses of NAC and Berberine

• Gear: No changes this week, but considering adding 75–100mg Deca for shoulder support

• Lifestyle: Family visit threw off food timing and structure; macros were roughly in range


2. Training Breakdown

• DC intensity felt great, but I’m leaning toward a moderate-volume structure that keeps me in the gym 4–5 days per week

• Leg day was a standout - better equipment helped

• Fewer training days = poor rhythm; I need the daily structure


3. Wins & Challenges

Wins:

• Every session was solid

• Recovery was good - sleep was consistent, no digestion issues, and I got in daily naps

• Kept macros in 20% range of targets even with guests in town


Challenges:

• Off days felt disconnected and mental focus wasn’t there

• Left shoulder pain is starting to impact training

• Meal prep and timing were off all week

• Progress pics didn’t reflect the changes I expected


4. Strategic Adjustments for Week 8

• Training: Return to 5 days per week

• Shoulder: Add mobility work daily and trial Deca at 75–100mg if it doesn’t improve

• Supplements: Reinstate NAC and Berberine consistently

• Nutrition: Lock in prep - meals need to be consistent this week

• Cardio: Increase duration or intensity to start driving more visible fat loss

• Mental: Daily sessions keep me grounded - no gaps this week


5. Mindset

“Engagement every day.”


Commitment:

Cardio is getting pushed to top priority - 60 minutes per day and increased intensity.

Note: As requested, I’ve attached progress photos. Before this log, I never really took pictures to track progress - and I’ve never posed. I didn’t see the value in it. But taking these shots yesterday was eye-opening. Seeing myself from that perspective gave me a clearer view of where I’m at and what still needs work - it also showed me i'm not as far along as I'd thought. It’s something I’ll continue doing moving forward. Appreciate the push from everyone who encouraged me to post them.

 

[Avitoholis]

@Avitoholis strong update bro i see you didnt do too much at the gym
why not pics? share some please

Done

@Avitoholis Looking really good on this, man. I'm very proud of you. Nice that you're even posting your challenges.

Thanks @stevesmi I appreciate the comment.

@Avitoholis Bro, you doing a great job on this looking really strong on this training.

I appreciate it @BodyMonster34

@Avitoholis Bros, you are a true champion. I like this update, especially the way you know your mindset.

Mindset it key, I need to continually monitor and course correct - if my mind isn't right...its much harder for anything else to fall into place. Thanks for the comment @ceo - I always appreciate your feedback.

@Avitoholis Wow, this is an incredible lift. Keep up the good work. You won't go wrong.

Thank you brother.

It sounds more thought based than it was. You was away so you took it easy.

You're right - I was away and really took it easy and I found it hard to get back into the swing of things in week 7. That said, writing it down and really looking at what happened and why helps me avoid the same pitfalls in the future. Next time I travel, hopefully I can have a better plan and make better use of my time. Thanks for the feedback @Mobster

@Avitoholis you are the man for sure. I like these different exercises. That's the way it's done.

Thanks @Ulter I appreciate the feedback.

@Avitoholis Nice job on this. I like how you include the brain, the emotional effect that's important as well.

@2Thick I appreciate this, I think it's important as well. If i'm not watching what i'm thinking, I end up way off course.

Sometimes a week like that to reset can workout for the best. Back to the grind.

@Masonic Bodybuilder thanks brother - I agree.

@Avitoholis quality update man. Glad to see them.

Thanks @ballin2504 - I appreciate you

@Avitoholis post some update pics bro!

Done

Getting week 6 done and accomplished is a big step even of you aren't fully happy with the outcome.

Thanks for this, i'm much more motivated to hit it hard moving into week 8-16 and beyond.

@Avitoholis Mindset is amazing bro....good strategy........

@Tiger Salman Khan Thanks man, I appreciate the comment!

Pics bro

Done - and thank you for the call out, greatly appreciated

 

[2Thick]

Done

Thanks @stevesmi I appreciate the comment.

I appreciate it @BodyMonster34

Mindset it key, I need to continually monitor and course correct - if my mind isn't right...its much harder for anything else to fall into place. Thanks for the comment @ceo - I always appreciate your feedback.

Thank you brother.

You're right - I was away and really took it easy and I found it hard to get back into the swing of things in week 7. That said, writing it down and really looking at what happened and why helps me avoid the same pitfalls in the future. Next time I travel, hopefully I can have a better plan and make better use of my time. Thanks for the feedback @Mobster

Thanks @Ulter I appreciate the feedback.

@2Thick I appreciate this, I think it's important as well. If i'm not watching what i'm thinking, I end up way off course.

@Masonic Bodybuilder thanks brother - I agree.

Thanks @ballin2504 - I appreciate you

Done

Thanks for this, i'm much more motivated to hit it hard moving into week 8-16 and beyond.

@Tiger Salman Khan Thanks man, I appreciate the comment!

Done - and thank you for the call out, greatly appreciated

yes this is an emotional thing as much as physical

 

[Noah Wixx]

Done

Thanks @stevesmi I appreciate the comment.

I appreciate it @BodyMonster34

Mindset it key, I need to continually monitor and course correct - if my mind isn't right...its much harder for anything else to fall into place. Thanks for the comment @ceo - I always appreciate your feedback.

Thank you brother.

You're right - I was away and really took it easy and I found it hard to get back into the swing of things in week 7. That said, writing it down and really looking at what happened and why helps me avoid the same pitfalls in the future. Next time I travel, hopefully I can have a better plan and make better use of my time. Thanks for the feedback @Mobster

Thanks @Ulter I appreciate the feedback.

@2Thick I appreciate this, I think it's important as well. If i'm not watching what i'm thinking, I end up way off course.

@Masonic Bodybuilder thanks brother - I agree.

Thanks @ballin2504 - I appreciate you

Done

Thanks for this, i'm much more motivated to hit it hard moving into week 8-16 and beyond.

@Tiger Salman Khan Thanks man, I appreciate the comment!

Done - and thank you for the call out, greatly appreciated

Keeping the fire lit and the motivation high is definitely the path for success you got this.

 

[ceo]

Done

Thanks @stevesmi I appreciate the comment.

I appreciate it @BodyMonster34

Mindset it key, I need to continually monitor and course correct - if my mind isn't right...its much harder for anything else to fall into place. Thanks for the comment @ceo - I always appreciate your feedback.

Thank you brother.

You're right - I was away and really took it easy and I found it hard to get back into the swing of things in week 7. That said, writing it down and really looking at what happened and why helps me avoid the same pitfalls in the future. Next time I travel, hopefully I can have a better plan and make better use of my time. Thanks for the feedback @Mobster

Thanks @Ulter I appreciate the feedback.

@2Thick I appreciate this, I think it's important as well. If i'm not watching what i'm thinking, I end up way off course.

@Masonic Bodybuilder thanks brother - I agree.

Thanks @ballin2504 - I appreciate you

Done

Thanks for this, i'm much more motivated to hit it hard moving into week 8-16 and beyond.

@Tiger Salman Khan Thanks man, I appreciate the comment!

Done - and thank you for the call out, greatly appreciated

@Avitoholis bros good point. mind important!

 

[Avitoholis]

Pics from week 1 & week 7. Next week I’ll be making some adjustments to slightly decrease calories and increase cardio to enhance fat loss. However, I have lots of time left, I still have minimum 10 weeks to go on this recomp cycle .

In your opinions - is this decent 7 week progress? I’m overall happy with the progress, but I don’t really have anything to compare it to… it would be nice to know if I’m missing the mark and if I should be making adjustments and doing something different.

 

[Npcclassicphysique champ]

Pics from week 1 & week 7. Next week I’ll be making some adjustments to slightly decrease calories and increase cardio to enhance fat loss. However, I have lots of time left, I still have minimum 10 weeks to go on this recomp cycle .

In your opinions - is this decent 7 week progress? I’m overall happy with the progress, but I don’t really have anything to compare it to… it would be nice to know if I’m missing the mark and if I should be making adjustments and doing something different.

huge changes broly im seeing you make progress for sure @Avitoholis but you really need to start leaning out and cutting carbs

 

[stevesmi]

Pics from week 1 & week 7. Next week I’ll be making some adjustments to slightly decrease calories and increase cardio to enhance fat loss. However, I have lots of time left, I still have minimum 10 weeks to go on this recomp cycle .

In your opinions - is this decent 7 week progress? I’m overall happy with the progress, but I don’t really have anything to compare it to… it would be nice to know if I’m missing the mark and if I should be making adjustments and doing something different.

I think that 7 weeks is a very short amount of time and the grand scheme of things. So yes, I think you made some good progress. pay more attention though to year over year gains.

 

[Avitoholis]

I think that 7 weeks is a very short amount of time and the grand scheme of things. So yes, I think you made some good progress. pay more attention though to year over year gains.

Solid advice - thanks @stevesmi, I appreciate it.

 

[stevesmi]

Solid advice - thanks @stevesmi, I appreciate it.

yes man that is why these logs are cool. you can go back a year from now and see where you were

 

[BodyMonster34]

Pics from week 1 & week 7. Next week I’ll be making some adjustments to slightly decrease calories and increase cardio to enhance fat loss. However, I have lots of time left, I still have minimum 10 weeks to go on this recomp cycle .

In your opinions - is this decent 7 week progress? I’m overall happy with the progress, but I don’t really have anything to compare it to… it would be nice to know if I’m missing the mark and if I should be making adjustments and doing something different.

@Avitoholis Bro, I can see changes but kind of hard to see with all your hair you should shave.
Shave it down and let's see. And let's get a full shot full frontal.

 

[ceo]

Pics from week 1 & week 7. Next week I’ll be making some adjustments to slightly decrease calories and increase cardio to enhance fat loss. However, I have lots of time left, I still have minimum 10 weeks to go on this recomp cycle .

In your opinions - is this decent 7 week progress? I’m overall happy with the progress, but I don’t really have anything to compare it to… it would be nice to know if I’m missing the mark and if I should be making adjustments and doing something different.

@Avitoholis bros Looking really good on this. I think you've made some good progress in 7 weeks, but let's see where you're at. By the time, you hit 50 pages on this log.

 

[Mobster]

Pics from week 1 & week 7. Next week I’ll be making some adjustments to slightly decrease calories and increase cardio to enhance fat loss. However, I have lots of time left, I still have minimum 10 weeks to go on this recomp cycle .

In your opinions - is this decent 7 week progress? I’m overall happy with the progress, but I don’t really have anything to compare it to… it would be nice to know if I’m missing the mark and if I should be making adjustments and doing something different.

Almost identical photo conditions. Great.

How's bodyweight, bodyfat and measurements? These are also markers

 

[ROIDDERS]

Pics from week 1 & week 7. Next week I’ll be making some adjustments to slightly decrease calories and increase cardio to enhance fat loss. However, I have lots of time left, I still have minimum 10 weeks to go on this recomp cycle .

In your opinions - is this decent 7 week progress? I’m overall happy with the progress, but I don’t really have anything to compare it to… it would be nice to know if I’m missing the mark and if I should be making adjustments and doing something different.

@Avitoholis definitely seeing some changes. I bet you put on muscle and lost body fat but it's still early in the process, man. Let's still keep the grind. Going still very early in this log.

 

[Ulter]

Pics from week 1 & week 7. Next week I’ll be making some adjustments to slightly decrease calories and increase cardio to enhance fat loss. However, I have lots of time left, I still have minimum 10 weeks to go on this recomp cycle .

In your opinions - is this decent 7 week progress? I’m overall happy with the progress, but I don’t really have anything to compare it to… it would be nice to know if I’m missing the mark and if I should be making adjustments and doing something different.

@Avitoholis You are looking really good, man. 7 weeks already seeing this changes. Keep it going. Let's see, where you're at though, and another 21 weeks.

 

[2Thick]

Pics from week 1 & week 7. Next week I’ll be making some adjustments to slightly decrease calories and increase cardio to enhance fat loss. However, I have lots of time left, I still have minimum 10 weeks to go on this recomp cycle .

In your opinions - is this decent 7 week progress? I’m overall happy with the progress, but I don’t really have anything to compare it to… it would be nice to know if I’m missing the mark and if I should be making adjustments and doing something different.

@Avitoholis Very nice job. My man. I like the seven-week progress. No telling how much you can improve over the next few months.