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@Avitoholis man the sleep is killing you. can you bump that up to 7-8 hours by chance? that would really make a differenceA summary of my day for your reading pleasure...today was a typical day.
Thursday, April 24
1. Training
• Session: Arms + Quads + Core
• Type: Full session
• Duration: 50 minutes
• Execution: Supersets, strong tempo and control. Increased loads across all exercises.
• Notes: Clean execution. Focused session heart rate (avg 114 BPM).
2. Cardio
• Type: Outdoor Walk
• Distance: 4.44 km
• Duration: 46:48
• Heart Rate (avg): 105 BPM
• Calories Burned: 372
• Notes: Easy effort
3. Nutrition
Shakes
1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal
2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal
3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal
Meals
1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal
2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal
3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal
Daily Macro Totals
○ Protein: 226.1g
○ Carbs: 159.3g
○ Fat: 59g
○ Calories: 2,082 kcal
• Snacks / Deviations: None
• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.
4. Supplements & Gear
• HGH: 2iu fasted AM, 1iu PM (3iu total)
• No injections today besides HGH
○ Orals: Tbol 40mg
• Support Stack: ALA + TUDCA cut to assess GI response
• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention
• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.
5. Recovery & Sleep
• Total Sleep: 5h 15min
• Deep Sleep: 20 min
• Sleep Quality: 51%
• Naps: None
• Energy: Physically solid throughout the day despite limited sleep
• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction
6. Reflection
• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments
• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues
• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday
@Avitoholis Wow, what a fantastic update. I love the information that you're given and I love how you take the time to reflect on everything.A summary of my day for your reading pleasure
Thursday, April 24
1. Training
• Session: Arms + Quads + Core
• Type: Full session
• Duration: 50 minutes
• Execution: Supersets, strong tempo and control. Increased loads across all exercises.
• Notes: Clean execution. Focused session heart rate (avg 114 BPM).
2. Cardio
• Type: Outdoor Walk
• Distance: 4.44 km
• Duration: 46:48
• Heart Rate (avg): 105 BPM
• Calories Burned: 372
• Notes: Easy effort
3. Nutrition
Shakes
1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal
2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal
3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal
Meals
1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal
2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal
3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal
Daily Macro Totals
○ Protein: 226.1g
○ Carbs: 159.3g
○ Fat: 59g
○ Calories: 2,082 kcal
• Snacks / Deviations: None
• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.
4. Supplements & Gear
• HGH: 2iu fasted AM, 1iu PM (3iu total)
• No injections today besides HGH
○ Orals: Tbol 40mg
• Support Stack: ALA + TUDCA cut to assess GI response
• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention
• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.
5. Recovery & Sleep
• Total Sleep: 5h 15min
• Deep Sleep: 20 min
• Sleep Quality: 51%
• Naps: None
• Energy: Physically solid throughout the day despite limited sleep
• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction
6. Reflection
• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments
• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues
• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday
@Avitoholis nice reflection on this.A summary of my day for your reading pleasure
Thursday, April 24
1. Training
• Session: Arms + Quads + Core
• Type: Full session
• Duration: 50 minutes
• Execution: Supersets, strong tempo and control. Increased loads across all exercises.
• Notes: Clean execution. Focused session heart rate (avg 114 BPM).
2. Cardio
• Type: Outdoor Walk
• Distance: 4.44 km
• Duration: 46:48
• Heart Rate (avg): 105 BPM
• Calories Burned: 372
• Notes: Easy effort
3. Nutrition
Shakes
1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal
2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal
3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal
Meals
1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal
2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal
3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal
Daily Macro Totals
○ Protein: 226.1g
○ Carbs: 159.3g
○ Fat: 59g
○ Calories: 2,082 kcal
• Snacks / Deviations: None
• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.
4. Supplements & Gear
• HGH: 2iu fasted AM, 1iu PM (3iu total)
• No injections today besides HGH
○ Orals: Tbol 40mg
• Support Stack: ALA + TUDCA cut to assess GI response
• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention
• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.
5. Recovery & Sleep
• Total Sleep: 5h 15min
• Deep Sleep: 20 min
• Sleep Quality: 51%
• Naps: None
• Energy: Physically solid throughout the day despite limited sleep
• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction
6. Reflection
• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments
• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues
• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday
i think it is an awesome update. you can look back at this down the line
My goal next week is the break 6 hours per night consistently throughout the week. Then slowly build from there. Sleeping another 2 hours per night would change my routine significantly - but I know I can make it happen if I make slow intentional changes, monitor progress, and make course corrections along the way
Thanks @ForeverBulk01 Friday night pizza night is a family tradition. Kids are almost out of the house so I need to take advantage of every family pizza night that I can!
Attachments
@Avitoholis solid work man. Keep it up.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%
Start simple, add a protein bar and a shake and see how you feel.I really appreciate this comment @LevButlerov - I wasn’t even tracking that this number could have been slightly on the low side. But I wasn’t even hitting an average of 1.2 grams per lbs of body weight. I will make some adjustments moving into next week and bump my min protein to 240… and keep a daily range from 240-265 grams. Again - thanks for the call out
@Avitoholis bros Great. Sleep is important.@ceo thanks man - yeah, I agree that I need to make some changes with my sleep. I have several adjustments in the pipeline that I’m planning on implementing in week 5. I’ll keep everyone updated on what works and what doesn’t. Thanks brother
@Avitoholis Very smart, maybe get in a 1 or 2 hour nap, that would go a long way.My goal next week is the break 6 hours per night consistently throughout the week. Then slowly build from there. Sleeping another 2 hours per night would change my routine significantly - but I know I can make it happen if I make slow intentional changes, monitor progress, and make course corrections along the way
WEEKLY AAR - Week 4 PGP Summary
Week of: April 21 – April 27, 2025
Overall Rating (1–10): 7
1. Summary
Solid week overall. I got all of my scheduled training sessions in or made smart adjustments when recovery signals told me to hold back. Cardio was consistent, and I stretched a few sessions to make up when needed. Nutrition was clean early in the week, and although I took a more flexible approach Friday and Saturday, it felt like a structured refeed, not a slip. I solved the heartburn issue by switching from overnight oats to cream of rice. Sleep volume is still a work in progress, but I had a better night toward the end of the week. Overall, I feel stable and ready to push harder moving into Week 5.
Training: 8/10
I completed all main sessions and skipped my Friday feeder workout intentionally to prioritize recovery. Sessions were sharp overall with steady load progression, good control, and solid work across shoulders, chest, arms, legs, and hamstrings.
Cardio: 8/10
I hit 5 outdoor walks this week. I stretched Friday’s walk to nearly 6 km to make up for skipping my gym session. No fasted cardio every day, but I stayed consistent with daily movement.
Nutrition: 7.5/10
Meals were locked in Monday through Thursday. Friday and Saturday I had some pizza and homemade cookies, but I treated it as a planned refeed rather than a mistake. Cream of rice breakfast went into rotation Saturday with no heartburn, confirming oats as the digestive trigger.
Sleep & Recovery: 7/10
Sleep volume was low most of the week (around 5–6 hours nightly) and it affected recovery slightly. Saturday night was better, around 7h 23m, and I felt the difference the next day. Recovery from sessions felt good overall, no lingering soreness, just a little mental fatigue from lack of sleep early in the week.
Supplementation & Gear:
Running standard protocol:
• 200mg Test
• 300mg EQ
• 300mg Primo
• 40mg Tbol/day (ongoing, final week coming up)
• HGH: 2iu AM only (adjusting to 2iu AM + 1iu PM Week 5) Support stack (ALA, Berberine, TUDCA, NAC) will be fully reintroduced Week 5. No new sides or issues. Mild water retention earlier in the week resolved itself after HGH dosing adjustments.
External Factors:
Work stress came up Friday but I handled it quickly, kept it from bleeding into the weekend, and kept my momentum forward.
2. Training Breakdown
• Good tempo and controlled progression across shoulder presses, lateral raises, DB chest press, and hamstring curls.
• Strategic recovery call on Friday—skipped feeder to manage fatigue and stayed ahead of systemic overload.
• Added donkey calf raises to continue building volume where needed.
• Felt sharper Saturday after adjusting sleep, digestion, and recovery practices.
3. Wins & Challenges
Wins:
• Full execution on main lifts and adjusted cardio where necessary.
• Solved digestion/heartburn issue through smart dietary change.
• Handled emotional stress before it spiraled.
• Recovery remained strong despite imperfect sleep.
• Stayed consistent without letting flexibility turn into slippage.
Challenges:
• Sleep duration too short most of the week.
• Higher carb intake Friday/Saturday—not a problem, but noted.
• Minor mental distraction Friday morning impacted early focus.
4. Adjustments Going into Week 5
Training:
• Stick to 6-day split but stay flexible based on recovery cues.
• Monitor load and intensity daily, adjust as needed.
Cardio:
• 5–6 outdoor walks, with 1–2 longer sessions if needed to maintain total activity.
• Fasted cardio ideal but not required—completion is the priority.
Nutrition:
• Standardize breakfast: 1 serving cream of rice + whey + berries.
• Increase protein intake by 30g per day starting Monday.
• Keep midweek meals clean and tight, reserve flexibility for targeted refeeds if needed.
Supplementation & Gear:
• HGH: 2iu AM + 1iu PM (total 3iu/day starting immediately).
• Full support stack reintroduced immediately: ALA, Berberine, TUDCA, NAC.
• Complete Tbol cycle by end of this week (Day 35).
• Monitor digestion, recovery, and energy daily with the reintroduction.
Recovery & Sleep:
• Minimum 6 hours of sleep each night—non-negotiable for Week 5.
• Build toward a 7–8 hour average by week 8.
• Tighten nighttime routine (no screens 30–45 minutes before bed).
5. Mindset Anchor and Focus in Week 5
• Full execution on 6 training sessions and 5–6 cardio walks.
• 6 hours of sleep minimum each night.
• Clean meals with the higher protein target daily.
• Mental reset each night to lock in recovery and focus for the next day.
WEEK 4 – Training Log
Monday, April 21
Chest + Legs + Core
• Cardio: 4.17 km outdoors, 50 min, 261 cal
• Incline DB Press: 2×12 @ 80 lb
• Flat Machine Press: 2×12 @ 155 lb (up from 150 lb)
• Machine Fly: 3×20 @ 45 lb
• Dips: 3×10 BW +35 lb
• Leg Press: 5×12 @ 380 lb (up from 360 lb)
• Leg Press Calves: 3×20 @ 200 lb (Neutral → Inward → Outward)
• Incline Situps: 3×20 BW
Tuesday, April 22
Back + Hamstrings + Quads + Core + Forearms
• Straight Arm Pulldown: 3×15 @ 35 lb (warm-up set)
• Narrow Grip Lat Pulldown: 4×12 @ 115 lb (up from 110 lb)
• Chest Supported Row: 4×12 @ 95 lb (up from 90 lb)
• DB RDL: 4×12 @ 52.5 lb in each hand
• Seated Leg Extension: 3×15 @ 55 lb (up from 50 lb)
• DB Ball Curls: 3×15 @ 8 lb
• Reverse Cable Curl: 3×15 @ 35 lb (new movement this day)
• Cable Crunches: 3×20 @ 55 lb (focus: elbows to opposite knees)
Wednesday, April 23
Feeder Session – Chest + Shoulders + Back/Rear Delts + Core
• Cardio: 4.9 km walk, 57 min
• Fly Machine (Chest): 5×12 @ 50 lb (new movement this day)
• Face Pulls (Shoulders): 5×12 @ 30 lb (straight rope, full contraction)
• Chest Supported Row (Rear Delts/Back): 5×15 @ 60 lb
• Hanging Leg Raises: 2×20
Note: 20 second rest between all feeder sets. Increased sets and reduced overall reps to limit repeated stress on joints.
Thursday, April 24
Arms + Quads + Core
• Cardio: Outdoor Walk, 46:48 min, 4.44 km
• Superset 1:
○ Hammer Curl: 3×12 @ 45 lb (new movement this day)
○ Cable Pushdown: 3×15 @ 70 lb (up from 65 lb)
• Superset 2:
○ Reverse Cable Curl: 3×15 @ 35 lb
○ DB Kickbacks: 3×15 @ 25 lb
• Legs:
○ DB Squat (Narrow Stance): 3×15 @ 60 lb per hand
○ Leg Extensions: 3×20 → 2×18 @ 55 lb (up from 50 lb - volume dropped this week and will keep weight same next session)
• Core:
○ Sit-ups: 2×15 BW
Friday, April 25
Rest / Recovery Day (No gym training)
• Cardio: 5.96 km outdoor walk, 1h 39min
Saturday, April 26
Shoulders + Chest + Hamstrings + Core
• Lateral Raises: 3×15 @ 10 lb
• Seated DB Shoulder Press: 4×10 @ 55 lb (up from 50 lb)
• Shrugs: 3×15 @ 75 lb (increase number of sets from 2 and lowered weight from 85 lb)
• Flat DB Chest Press: 3×10 @ 80 lb
• DB Pullover: 2×12 @ 55 lb (up from 50 lb)
• Leg Curls: 4×15 @ 25 lb
• Donkey Calf Raises (New Exercise): 3×20 @ 35 lb
• Ab Rollouts: 3×10
Sunday, April 27
Rest / Recovery Day (No gym training)
• Cardio: 3.73 km outdoor walk, 37.41 min
Week of: April 21 – April 27, 2025
Overall Rating (1–10): 7
1. Summary
Solid week overall. I got all of my scheduled training sessions in or made smart adjustments when recovery signals told me to hold back. Cardio was consistent, and I stretched a few sessions to make up when needed. Nutrition was clean early in the week, and although I took a more flexible approach Friday and Saturday, it felt like a structured refeed, not a slip. I solved the heartburn issue by switching from overnight oats to cream of rice. Sleep volume is still a work in progress, but I had a better night toward the end of the week. Overall, I feel stable and ready to push harder moving into Week 5.
Training: 8/10
I completed all main sessions and skipped my Friday feeder workout intentionally to prioritize recovery. Sessions were sharp overall with steady load progression, good control, and solid work across shoulders, chest, arms, legs, and hamstrings.
Cardio: 8/10
I hit 5 outdoor walks this week. I stretched Friday’s walk to nearly 6 km to make up for skipping my gym session. No fasted cardio every day, but I stayed consistent with daily movement.
Nutrition: 7.5/10
Meals were locked in Monday through Thursday. Friday and Saturday I had some pizza and homemade cookies, but I treated it as a planned refeed rather than a mistake. Cream of rice breakfast went into rotation Saturday with no heartburn, confirming oats as the digestive trigger.
Sleep & Recovery: 7/10
Sleep volume was low most of the week (around 5–6 hours nightly) and it affected recovery slightly. Saturday night was better, around 7h 23m, and I felt the difference the next day. Recovery from sessions felt good overall, no lingering soreness, just a little mental fatigue from lack of sleep early in the week.
Supplementation & Gear:
Running standard protocol:
• 200mg Test
• 300mg EQ
• 300mg Primo
• 40mg Tbol/day (ongoing, final week coming up)
• HGH: 2iu AM only (adjusting to 2iu AM + 1iu PM Week 5) Support stack (ALA, Berberine, TUDCA, NAC) will be fully reintroduced Week 5. No new sides or issues. Mild water retention earlier in the week resolved itself after HGH dosing adjustments.
External Factors:
Work stress came up Friday but I handled it quickly, kept it from bleeding into the weekend, and kept my momentum forward.
2. Training Breakdown
• Good tempo and controlled progression across shoulder presses, lateral raises, DB chest press, and hamstring curls.
• Strategic recovery call on Friday—skipped feeder to manage fatigue and stayed ahead of systemic overload.
• Added donkey calf raises to continue building volume where needed.
• Felt sharper Saturday after adjusting sleep, digestion, and recovery practices.
3. Wins & Challenges
Wins:
• Full execution on main lifts and adjusted cardio where necessary.
• Solved digestion/heartburn issue through smart dietary change.
• Handled emotional stress before it spiraled.
• Recovery remained strong despite imperfect sleep.
• Stayed consistent without letting flexibility turn into slippage.
Challenges:
• Sleep duration too short most of the week.
• Higher carb intake Friday/Saturday—not a problem, but noted.
• Minor mental distraction Friday morning impacted early focus.
4. Adjustments Going into Week 5
Training:
• Stick to 6-day split but stay flexible based on recovery cues.
• Monitor load and intensity daily, adjust as needed.
Cardio:
• 5–6 outdoor walks, with 1–2 longer sessions if needed to maintain total activity.
• Fasted cardio ideal but not required—completion is the priority.
Nutrition:
• Standardize breakfast: 1 serving cream of rice + whey + berries.
• Increase protein intake by 30g per day starting Monday.
• Keep midweek meals clean and tight, reserve flexibility for targeted refeeds if needed.
Supplementation & Gear:
• HGH: 2iu AM + 1iu PM (total 3iu/day starting immediately).
• Full support stack reintroduced immediately: ALA, Berberine, TUDCA, NAC.
• Complete Tbol cycle by end of this week (Day 35).
• Monitor digestion, recovery, and energy daily with the reintroduction.
Recovery & Sleep:
• Minimum 6 hours of sleep each night—non-negotiable for Week 5.
• Build toward a 7–8 hour average by week 8.
• Tighten nighttime routine (no screens 30–45 minutes before bed).
5. Mindset Anchor and Focus in Week 5
• Full execution on 6 training sessions and 5–6 cardio walks.
• 6 hours of sleep minimum each night.
• Clean meals with the higher protein target daily.
• Mental reset each night to lock in recovery and focus for the next day.
WEEK 4 – Training Log
Monday, April 21
Chest + Legs + Core
• Cardio: 4.17 km outdoors, 50 min, 261 cal
• Incline DB Press: 2×12 @ 80 lb
• Flat Machine Press: 2×12 @ 155 lb (up from 150 lb)
• Machine Fly: 3×20 @ 45 lb
• Dips: 3×10 BW +35 lb
• Leg Press: 5×12 @ 380 lb (up from 360 lb)
• Leg Press Calves: 3×20 @ 200 lb (Neutral → Inward → Outward)
• Incline Situps: 3×20 BW
Tuesday, April 22
Back + Hamstrings + Quads + Core + Forearms
• Straight Arm Pulldown: 3×15 @ 35 lb (warm-up set)
• Narrow Grip Lat Pulldown: 4×12 @ 115 lb (up from 110 lb)
• Chest Supported Row: 4×12 @ 95 lb (up from 90 lb)
• DB RDL: 4×12 @ 52.5 lb in each hand
• Seated Leg Extension: 3×15 @ 55 lb (up from 50 lb)
• DB Ball Curls: 3×15 @ 8 lb
• Reverse Cable Curl: 3×15 @ 35 lb (new movement this day)
• Cable Crunches: 3×20 @ 55 lb (focus: elbows to opposite knees)
Wednesday, April 23
Feeder Session – Chest + Shoulders + Back/Rear Delts + Core
• Cardio: 4.9 km walk, 57 min
• Fly Machine (Chest): 5×12 @ 50 lb (new movement this day)
• Face Pulls (Shoulders): 5×12 @ 30 lb (straight rope, full contraction)
• Chest Supported Row (Rear Delts/Back): 5×15 @ 60 lb
• Hanging Leg Raises: 2×20
Note: 20 second rest between all feeder sets. Increased sets and reduced overall reps to limit repeated stress on joints.
Thursday, April 24
Arms + Quads + Core
• Cardio: Outdoor Walk, 46:48 min, 4.44 km
• Superset 1:
○ Hammer Curl: 3×12 @ 45 lb (new movement this day)
○ Cable Pushdown: 3×15 @ 70 lb (up from 65 lb)
• Superset 2:
○ Reverse Cable Curl: 3×15 @ 35 lb
○ DB Kickbacks: 3×15 @ 25 lb
• Legs:
○ DB Squat (Narrow Stance): 3×15 @ 60 lb per hand
○ Leg Extensions: 3×20 → 2×18 @ 55 lb (up from 50 lb - volume dropped this week and will keep weight same next session)
• Core:
○ Sit-ups: 2×15 BW
Friday, April 25
Rest / Recovery Day (No gym training)
• Cardio: 5.96 km outdoor walk, 1h 39min
Saturday, April 26
Shoulders + Chest + Hamstrings + Core
• Lateral Raises: 3×15 @ 10 lb
• Seated DB Shoulder Press: 4×10 @ 55 lb (up from 50 lb)
• Shrugs: 3×15 @ 75 lb (increase number of sets from 2 and lowered weight from 85 lb)
• Flat DB Chest Press: 3×10 @ 80 lb
• DB Pullover: 2×12 @ 55 lb (up from 50 lb)
• Leg Curls: 4×15 @ 25 lb
• Donkey Calf Raises (New Exercise): 3×20 @ 35 lb
• Ab Rollouts: 3×10
Sunday, April 27
Rest / Recovery Day (No gym training)
• Cardio: 3.73 km outdoor walk, 37.41 min
Last edited:
Meals looking good man. Getting that fuel in.
@Avitoholis Hey, great summary of your day! Your Arms, Quads, and Core session sounds intense with solid execution and increased loads.A summary of my day for your reading pleasure
Thursday, April 24
1. Training
• Session: Arms + Quads + Core
• Type: Full session
• Duration: 50 minutes
• Execution: Supersets, strong tempo and control. Increased loads across all exercises.
• Notes: Clean execution. Focused session heart rate (avg 114 BPM).
2. Cardio
• Type: Outdoor Walk
• Distance: 4.44 km
• Duration: 46:48
• Heart Rate (avg): 105 BPM
• Calories Burned: 372
• Notes: Easy effort
3. Nutrition
Shakes
1. Post-Workout Shake • 46g P / 23g C / 0g F / 275 kcal
2. Afternoon Shake • 40g P / 8g C / 11g F / 330 kcal
3. Bedtime Shake • 30g P / 2g C / 1g F / 140 kcal
Meals
1. Breakfast – Overnight Oats • 43.1g P / 54.3g C / 9.5g F / 504 kcal
2. Lunch – Meal 2 (Basa + Mashed Sweet Potato + Broccoli) • 33g P / 36g C / 18.5g F / 413 kcal
3. Dinner – Meal 3 (Ground Beef + Rice + Broccoli + Peppers) • 34g P / 36g C / 19g F / 420 kcal
Daily Macro Totals
○ Protein: 226.1g
○ Carbs: 159.3g
○ Fat: 59g
○ Calories: 2,082 kcal
• Snacks / Deviations: None
• Notes: Satiety held strong, digestion on point. System running clean - next week’s breakfast adjustment will likely enhance digestion further.
4. Supplements & Gear
• HGH: 2iu fasted AM, 1iu PM (3iu total)
• No injections today besides HGH
○ Orals: Tbol 40mg
• Support Stack: ALA + TUDCA cut to assess GI response
• Symptoms: No heartburn, but hands slightly puffy in evening - likely mild water retention
• Adjustments: Plan to shift to 3iu AM only HGH starting tomorrow. Reintroduce support compounds slowly starting Saturday.
5. Recovery & Sleep
• Total Sleep: 5h 15min
• Deep Sleep: 20 min
• Sleep Quality: 51%
• Naps: None
• Energy: Physically solid throughout the day despite limited sleep
• Notes: Low deep sleep is part of a recurring trend - now being monitored more closely for targeted correction
6. Reflection
• Wins: • Clean meals, training was dialed-in, intentional gear/supp adjustments
• Challenges: • Sleep quality remains the weak link, though i'm actively tracking and attempting to address these issues
• Action Notes: • Drop PM HGH shot starting tomorrow • Monitor water retention and heartburn • Reintroduce one support supplement on Saturday
Week 5 Diet Update: April 28 – May 4
Dialing in a few key changes this week to keep momentum strong:
1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.
2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)
3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.
4. Updated Macros:
○ Protein: 250g
○ Carbs: 147g
○ Fat: 61.75g
○ Total Calories: 2,186 kcal (with ±10% flex)
Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.
Dialing in a few key changes this week to keep momentum strong:
1. Breakfast Change + Heartburn Fix: I’ve had consistent heartburn for the past two weeks. I pulled all supplements and oatmeal to isolate the cause, and after 48 hours without oats, symptoms seem to have cleared up. I’m swapping overnight oats for cream of rice with whey isolate and 1% milk going forward for my second breakfast. Faster digestion and lighter on the gut - I believe this will make me feel better for early training.
2. Protein Bump: I’m adding 30g of protein per day by putting an extra 1/3 scoop of protein into each of my three shakes (morning, post-workout, and evening casein). Meals are already prepped and frozen, so this is the cleanest way to get the increase without throwing off what’s already in place. (thanks for this @LevButlerov)
3. Meal Prep Carryover: After four straight weekends of cooking and freezing 15 meals, I’ve got enough food on hand to cover this week without more prep. As the inventory runs down, I’ll start increasing protein inside each meal (another 5–10g per meal) instead of relying on shakes.
4. Updated Macros:
○ Protein: 250g
○ Carbs: 147g
○ Fat: 61.75g
○ Total Calories: 2,186 kcal (with ±10% flex)
Nothing crazy this week - just tightening execution, cleaning up digestion, and making sure I'm executing consistently in order to achieve the bigger plan.
I like the addition of more protein, this is perfect. @Avitoholis
do you have pics of the meal prep carryover or is that all old?
The fats can go up at least 20-30 grams too, add an avocado.
@Avitoholis Proud of you, man. This is a great update. Thanks for taking the time to lay out what's going on.
I'm a big believer in elimination diets. If you're getting heartburn like that, you've got to identify what could be causing it.
@Avitoholis Hey, great update for Week 5! Smart move identifying the heartburn issue with oatmeal and switching to cream of rice with whey isolate and 1% milk for breakfast should be easier on the gut.
@Avitoholis Bro, this is a championship update.
Gotta make changes if you not feeling good. That's how you improve.
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