Approved Log 14 Week Recomp and Fat Loss Cycle Log

[LevButlerov]

Absolutely - thanks for this, I’ll make sure I do them all in text in the future and I’ll repost this as well.

can you repost this now please waiting

 

[Avitoholis]

Week 4 Workout Overview and Daily Schedule


Adjustments for Week 4

• Feeder Sessions realigned to prevent overlap: Shoulder feeder moved to Wednesday, biceps moved to Friday, triceps added for balance.

• Reverse Fly removed, replaced with Face Pulls (rope).

• Cardio increased to 7x/week, 30 min fasted AM post-HGH preferred.

• Intra-workout carbs (HBCD) removed; morning oats reduced by 20g.

• HGH dose now 3iu/day: 2iu AM, 1iu PM to support recovery and sleep.


WEEKLY FOCUS

Phase: Hypertrophy

Primary Objectives: Fasted cardio is prioritized

Rest Intervals: 45–60 sec

Advanced Techniques: Supersets, stretch holds

Cardio: 7 sessions – 30 min fasted incline treadmill or outdoor

Core: Daily rotation

Feeder Sessions: Wednesday PM (Chest + Shoulders), Friday PM (Arms)



MONDAY – Chest + Legs + Core

• Incline DB Press – 2x12 80 lbs x 12 – Remain

• Flat Machine Press – 2x12 150 lbs x 12 – Remain

• Machine Fly – 3x20 40 lbs x 20 – Remain

• Weighted Dips – 3x10 Bodyweight – Increase Intensity (add tempo or slight load)

• Chest Stretch: Wall Pec Stretch – 45 sec

• Leg Press – 5x12 360 lbs x 12 – Increase Load

• Walking Lunges – 3x10/leg 20 lb DBs – Remain

• Leg Press Calf Raise – 3x20 200 lbs – Remain

• Quad Stretch: Standing or Wall – 45 sec/leg

• Weighted Sit-Ups – 3x20 Bodyweight – Increase Intensity



TUESDAY – Back + Hams + Quads + Core + Forearms

• Straight-Arm Pulldown – 3x15 30 lbs x 20 – Increase Load

• Narrow Grip Lat Pulldown – 4x12 11 plates – Remain

• Chest Supported Row Machine – 4x12 9 plates – Increase Load

• Hanging Lat Stretch – 45 sec

• DB Romanian Deadlift – 4x12 50 lbs – Increase Load (55–60)

• Seated Leg Extension – 3x15 5 plates – Increase Load

• Hamstring Stretch: Seated or Kneeling – 45 sec/leg

• Wrist Curls – 3x15 8 lbs – Remain

• Reverse Curls – 3x15 8 lbs – Remain

• Cable Crunch – 3x20 5 plates – Remain



WEDNESDAY AM – Active Recovery

• 30-minute incline treadmill walk @ 3.5 mph, 7 incline or 3–5 km outdoor walk


WEDNESDAY PM – Feeder A (Chest + Shoulders)

• Fly Machine – 3x50 3.5 plates – Increase Load

• Face Pulls (Rope) – 3x25–30 Starting weight: 25–30 lbs – Focus on squeeze and form

• Chest Supported Row Machine – 2x50 3.5 plates – Remain

• Optional Core: Hanging Knee Raises – 2x20



THURSDAY – Arms + Quads + Core

Superset 1:

• Hammer Curl – 3x12 40 lbs – Increase Load

• Cable Pushdown – 3x15 6.5 plates – Increase Load

Superset 2:

• Reverse Cable Curl – 3x15 7 plates – Remain

• DB Kickbacks – 3x15 25 lbs – Remain (watch shoulder/lat)


• Biceps Wall Stretch – 60–90 sec

• Triceps Overhead Stretch – 60–90 sec

• Goblet Squat – 3x15 50 lbs – Increase Load

• Leg Extension – 3x20 5 plates – Remain

• Quad Stretch – 45 sec/leg

• Sit-Ups – 2x15 Bodyweight – Increase Intensity

• Hanging Side Knee Raises – 2x20 Bodyweight – Remain



FRIDAY PM – Feeder B (Arms + Core)

• DB Curls – 3x50 12.5 lbs – Increase Load (to 15)

• Overhead Rope Extensions – 3x50 Start light/moderate – Controlled full ROM

• Reverse Curls – 3x50 10 lbs DB Hanging Knee Raises – 2x20 Bodyweight – Increase Intensity

• Cable Crunch – 3x20 5 plates – Remain

• Stretch: Biceps + Triceps – 60 sec each



SATURDAY – Shoulders & Chest + Hamstrings

• Lateral Raise – 3 x 15 ○ Load: 10 lbs ○ Adjustment: Increase load from 8s; maintain strict control

• Seated DB Shoulder Press – 4 x 10 ○ Load: 55 lbs ○ Adjustment: ↑ from 50s; aim to keep all reps clean with full ROM

• Shrugs – 3 x 15 ○ Load: 85 lbs ○ Adjustment: ↑ from 2 to 3 sets; maintain clean ROM with straps

• Flat DB Press – 3 x 10 ○ Load: 80 lbs ○ Adjustment: ↑ from 75s if neutral grip resolves palm pain

• DB Pullover – 2 x 12 ○ Load: 55 lbs ○ Adjustment: Increase load, but keep stretch as top priority

• Standing Leg Curl – 4 x 15 ○ Load: 2.5 plates ○ Adjustment: Remain; increase next week if reps are still crisp

• Kneeling Hamstring Stretch – 45 sec per leg

• Seated Calf Raise – 3 x 20 ○ Load: 55 lbs ○ Adjustment: ↑ from 52.5; focus on stretch and pause

• Ab Wheel Rollouts – 3 x 8–10 ○ Load: Bodyweight ○ Adjustment: Hips to floor; increase range or reps; end of session



SUNDAY – Recovery + Mobility

• Foam Rolling: 10–15 minutes (quads, lats, glutes, calves)

• Walk: 3–5 km (outdoors or incline treadmill)

• Optional: Stretching, band mobility, deep breathing work

 

[Avitoholis]

can you repost this now please waiting

Cheers!

 

[Avitoholis]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

 

[LevButlerov]

Week 4 Workout Overview and Daily Schedule


Adjustments for Week 4

• Feeder Sessions realigned to prevent overlap: Shoulder feeder moved to Wednesday, biceps moved to Friday, triceps added for balance.

• Reverse Fly removed, replaced with Face Pulls (rope).

• Cardio increased to 7x/week, 30 min fasted AM post-HGH preferred.

• Intra-workout carbs (HBCD) removed; morning oats reduced by 20g.

• HGH dose now 3iu/day: 2iu AM, 1iu PM to support recovery and sleep.


WEEKLY FOCUS

Phase: Hypertrophy

Primary Objectives: Fasted cardio is prioritized

Rest Intervals: 45–60 sec

Advanced Techniques: Supersets, stretch holds

Cardio: 7 sessions – 30 min fasted incline treadmill or outdoor

Core: Daily rotation

Feeder Sessions: Wednesday PM (Chest + Shoulders), Friday PM (Arms)



MONDAY – Chest + Legs + Core

• Incline DB Press – 2x12 80 lbs x 12 – Remain

• Flat Machine Press – 2x12 150 lbs x 12 – Remain

• Machine Fly – 3x20 40 lbs x 20 – Remain

• Weighted Dips – 3x10 Bodyweight – Increase Intensity (add tempo or slight load)

• Chest Stretch: Wall Pec Stretch – 45 sec

• Leg Press – 5x12 360 lbs x 12 – Increase Load

• Walking Lunges – 3x10/leg 20 lb DBs – Remain

• Leg Press Calf Raise – 3x20 200 lbs – Remain

• Quad Stretch: Standing or Wall – 45 sec/leg

• Weighted Sit-Ups – 3x20 Bodyweight – Increase Intensity



TUESDAY – Back + Hams + Quads + Core + Forearms

• Straight-Arm Pulldown – 3x15 30 lbs x 20 – Increase Load

• Narrow Grip Lat Pulldown – 4x12 11 plates – Remain

• Chest Supported Row Machine – 4x12 9 plates – Increase Load

• Hanging Lat Stretch – 45 sec

• DB Romanian Deadlift – 4x12 50 lbs – Increase Load (55–60)

• Seated Leg Extension – 3x15 5 plates – Increase Load

• Hamstring Stretch: Seated or Kneeling – 45 sec/leg

• Wrist Curls – 3x15 8 lbs – Remain

• Reverse Curls – 3x15 8 lbs – Remain

• Cable Crunch – 3x20 5 plates – Remain



WEDNESDAY AM – Active Recovery

• 30-minute incline treadmill walk @ 3.5 mph, 7 incline or 3–5 km outdoor walk


WEDNESDAY PM – Feeder A (Chest + Shoulders)

• Fly Machine – 3x50 3.5 plates – Increase Load

• Face Pulls (Rope) – 3x25–30 Starting weight: 25–30 lbs – Focus on squeeze and form

• Chest Supported Row Machine – 2x50 3.5 plates – Remain

• Optional Core: Hanging Knee Raises – 2x20



THURSDAY – Arms + Quads + Core

Superset 1:

• Hammer Curl – 3x12 40 lbs – Increase Load

• Cable Pushdown – 3x15 6.5 plates – Increase Load

Superset 2:

• Reverse Cable Curl – 3x15 7 plates – Remain

• DB Kickbacks – 3x15 25 lbs – Remain (watch shoulder/lat)


• Biceps Wall Stretch – 60–90 sec

• Triceps Overhead Stretch – 60–90 sec

• Goblet Squat – 3x15 50 lbs – Increase Load

• Leg Extension – 3x20 5 plates – Remain

• Quad Stretch – 45 sec/leg

• Sit-Ups – 2x15 Bodyweight – Increase Intensity

• Hanging Side Knee Raises – 2x20 Bodyweight – Remain



FRIDAY PM – Feeder B (Arms + Core)

• DB Curls – 3x50 12.5 lbs – Increase Load (to 15)

• Overhead Rope Extensions – 3x50 Start light/moderate – Controlled full ROM

• Reverse Curls – 3x50 10 lbs DB Hanging Knee Raises – 2x20 Bodyweight – Increase Intensity

• Cable Crunch – 3x20 5 plates – Remain

• Stretch: Biceps + Triceps – 60 sec each



SATURDAY – Shoulders & Chest + Hamstrings

• Lateral Raise – 3 x 15 ○ Load: 10 lbs ○ Adjustment: Increase load from 8s; maintain strict control

• Seated DB Shoulder Press – 4 x 10 ○ Load: 55 lbs ○ Adjustment: ↑ from 50s; aim to keep all reps clean with full ROM

• Shrugs – 3 x 15 ○ Load: 85 lbs ○ Adjustment: ↑ from 2 to 3 sets; maintain clean ROM with straps

• Flat DB Press – 3 x 10 ○ Load: 80 lbs ○ Adjustment: ↑ from 75s if neutral grip resolves palm pain

• DB Pullover – 2 x 12 ○ Load: 55 lbs ○ Adjustment: Increase load, but keep stretch as top priority

• Standing Leg Curl – 4 x 15 ○ Load: 2.5 plates ○ Adjustment: Remain; increase next week if reps are still crisp

• Kneeling Hamstring Stretch – 45 sec per leg

• Seated Calf Raise – 3 x 20 ○ Load: 55 lbs ○ Adjustment: ↑ from 52.5; focus on stretch and pause

• Ab Wheel Rollouts – 3 x 8–10 ○ Load: Bodyweight ○ Adjustment: Hips to floor; increase range or reps; end of session



SUNDAY – Recovery + Mobility

• Foam Rolling: 10–15 minutes (quads, lats, glutes, calves)

• Walk: 3–5 km (outdoors or incline treadmill)

• Optional: Stretching, band mobility, deep breathing work

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

Best meal prep I've seen in a while. @Avitoholis I do like beef but why not kangaroo?

 

[stevesmi]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis Excellent job on the meal preparation. That's the way it should be done.

 

[BodyMonster34]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis Bro. Nice. You getting in a lot of good meals. I like the calories and the meal rotation

 

[ceo]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis bros you are looking great.

I like the meal preparation. That's definitely the secret sauce that having the best results possible.

 

[RickRock]

Excellent job on your food choices.

 

[ROIDDERS]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis Very nice updates. The food preparation, looks really sweet. I really enjoy reading it.

 

[Mobster]

Now that's what we call food prep

 

[Ulter]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis You are looking fantastic on this.

The Rice Bowl and the beef bowl looked fantastic. You won't go wrong with the broccoli. It's great nutrition.

 

[2Thick]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis looks good on this one. spiced ground beef looks great. i like the brocolli and rice mix

 

[Noah Wixx]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

Food looks so damn on point

 

[Avitoholis]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

 

[Npcclassicphysique champ]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis great touchdown pics bro
@Nordic Fusion did good for you and @SYNPharmaDist also good

how much you going to run? whats your cycle plan?

 

[RoySimpson]

Week 4 Meal Plan

Macros Target: 225g Protein | 160g Carbs | 60g Fat | ~2080 kcal
Improvements from week 3: Adjusted my shake macros for tighter control. Increased total protein through larger portions of pork loin in my prepped meals. Reduced sweet potato volume slightly to maintain overall carb balance. Rotated in lean white fish and red meat with higher-volume vegetables.

Daily Shakes​

Post-Workout Shake – 6:00 AM
• 36g whey
• 10g collagen
• 1 banana (~100g)
Macros: 46g P / 23g C / 0g F / 275 kcal

Afternoon Shake – 3:00 PM
• 36g whey
• 1 tbsp peanut butter
• 1 tbsp wheat germ
Macros: 40g P / 8g C / 11g F / 330 kcal
Bedtime Shake – 8:30 PM
• 30g casein
• Magnesium + L-theanine
Macros: 30g P / 2g C / 1g F / 140 kcal

Meals​

Breakfast – 8:30 AM (Overnight Oats)
• 70g oats
• 200g 2% milk
• 30g whey
• 75g mixed berries
• Cinnamon + monk fruit or zero-cal syrup
Macros: 43.1g P / 54.3g C / 9.5g F / 504 kcal
Mid-Morning Snack – 10:30 AM
(Omitted – covered by updated meal macros and shakes)

Lunch / Dinner Meals​

Each meal: ~33–57g Protein / 24–36g Carbs / ~18–21g Fat / ~415–521 kcal
Meals rotate daily for variety and volume.

Meal 1: Garlic Butter Pork Chops + Roasted Sweet Potatoes + Broccoli
• 200g cooked pork loin
• 75g roasted sweet potato
• 100g broccoli
• 5g olive oil
Macros: 57.3g P / 24g C / 21.5g F / 521 kcal

Meal 2: Zesty Baked Basa + Sweet Potato Mash + Broccoli
• 125g cooked basa
• 150g mashed sweet potatoes
• 100g broccoli
• 5g butter + 5g olive oil
Macros: 33g P / 36g C / 18.5g F / 413 kcal

Meal 3: Spiced Ground Beef Bowl + Rice + Bell Peppers + Broccoli
• 100g cooked beef + peppers
• 140g cooked basmati rice
• 100g broccoli
• 5g olive oil
Macros: 34g P / 36g C / 19g F / 420 kcal

---

Meal Rotation (Mon–Sun)​

Day	Lunch	Dinner
Mon	Meal 1	Meal 2
Tues	Meal 3	Meal 1
Wed	Meal 2	Meal 3
Thu	Meal 1	Meal 2
Fri	Meal 3	Pizza
Sat	Meal 2	Meal 3
Sun	Meal 1	Meal 2

Daily Macro Totals​

• Protein: ~250g
• Carbs: ~147g
• Fat: ~61.75g
• Calories: ~2186 kcal

@Avitoholis This is a well-structured and detailed meal plan! You've clearly put a lot of thought into your macros and calorie targets, and the adjustments from week 3 show a good understanding of how to fine-tune your nutrition.

 

[stevesmi]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis Beautiful job on this update, man. I'm glad that you are grabbing more growth hormone.

 

[BodyMonster34]

Small mix from Syn and Nordic—everything landed as expected.

Appreciate the smooth service and reliable turnaround from @Nordic Fusion. Well-packed, competitive pricing, and no surprises. They are a one stop shop and had everything I needed. Solid experience all around. Five stars.

Finally, I picked up another kit of HGH. Not bothering to name the source - but if you know, you know. The label speaks for itself.

Halfway through week 4 - starting to build momentum and feeling 100%

@Avitoholis bro you won't go wrong with hardcore training always. how much hgh you gonna use?

 

[Avitoholis]

@Avitoholis great touchdown pics bro
@Nordic Fusion did good for you and @SYNPharmaDist also good

how much you going to run? whats your cycle plan?

14 weeks was my original plan…but I will likely stretch it to 20. Keeping test relatively low…200mg/week. Primo and Eq both at 300mg/week. I Kicked things off with Tbol at 40mg/day and will run that for 6-8 weeks. Then I have some Anavar to finish things off for the last 6 weeks or so.

@Avitoholis bro you won't go wrong with hardcore training always. how much hgh you gonna use?

HGH at 4iu per day - 2.5iu in the am and 1.5iu about an hour before bed. I’ve been ramping it up over the past 3 weeks and I’m sitting at 3iu per day right now. Next week I’ll bump it to 4. I plan on sticking with the HGH for 6 months at least.