Approved Log 2025 Off Season IFBB Cycle Log

[R. AP]

@R. AP supplements look fantastic.
MENT isn't one we see ran too often. i know its very powerful so i want to see how it goes on with you!

It's been fanTASTIC so far on the lower dose man. It's definitely having a marginal impact on my sleep but no other adverse side effects. Which is awesome. Methyl e2 can be brutal.

The libido could be problematic. Some days I can look at a brick wall and get excited lol

 

[R. AP]

@R. AP EVO family appreciates you.

you won't go wrong with this setup.
i like the different notes you add to this.
people should def hit you up for coaching you know your stuff!

Thanks Ulter! Always trying to learn more mate. Nutrition and health is a key area of focus for me at the moment when it comes to research.

 

[Yuri]

Thanks Yuri! Doing my best brother!

Biggest inspiration on the forums for me bro love to see the push!

 

[B3rnie]

Looking great bro. You're where I want to be, triple digits with vascularity and abs still.

 

[R. AP]

Looking great bro. You're where I want to be, triple digits with vascularity and abs still.

Thanks brother!

 

[Ulter]

Thanks Ulter! Always trying to learn more mate. Nutrition and health is a key area of focus for me at the moment when it comes to research.

@R. AP yes if we aren't learning everyday then shame on us

 

[2Thick]

It's been fanTASTIC so far on the lower dose man. It's definitely having a marginal impact on my sleep but no other adverse side effects. Which is awesome. Methyl e2 can be brutal.

The libido could be problematic. Some days I can look at a brick wall and get excited lol

thanks for this info. not too many people use it so its good to hear honest feedback!

 

[ballin2504]

16.05.2025

Really excited to bring this weeks update to you guys! Dietary compliance was flawless, measurements are up, body composition holding strong. I did forget to take a piccy of my mid-day snack/ meal and dinner, so photos have been re-used but they are accurate! Got some awesome pump pics posted above too.

Body weight: 99.7kg (+1.3kg from last check in)
Calves: 40cm (- 0.5cm from last second)
Quads: 67.5cm (+1cm from last check in)
Glutes: 104cm (+0.5cm from last check in)
Waist: 82cm (+1 cm from last check in)
Chest: 128.5cm (+No change from last check in)
Arms: 47.5cm (+1.5cm up from last check in) - AWESOME! Arms are a key focus this off season

Nutrition (pictures attached):

Meal one (pre workout) @ 3:30am:
- 180g Jasmine Rice (cooked weight)
- 100g banana
- 15g honey

Notes: Coles didn't have any frozen avocado towards the end of this week, so 2x days I added an equal amount of fats (almond butter) to this meal. Pictured.

Meal two (breakfast) @ 7:00am:
- 120g granola
- 80g light greek yogurt
- 15g honey
- 70g avocado (2x days no avocado, used almond butter in pre-workout meal instead)
- 100g mixed berries
- One scoop (40g) whey protein

Meals three and four (lunch) @ 11:00am and 4:00pm:
- 250g basa
- 250g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 10g walnuts

Interum meal (snack) @ 2:00pm:
- 250g spud lite
- One scoop (40g) whey protein

Meal five (dinner) @ 7:30pm
- 250g Turkey Mince
- 250g spud lite (raw weight)
- 100g asparagus
- 10g mac nuts

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Rest
Fri (today): Full upper body
Sat (tomorrow): Legs (starting with calves)

Supplementation:
- Methylene Blue
- 5 Amino 1MQ (NEW)
- Kaizen (carnitine and NAD stack)
- Berberine
- COQ10
- Curcuminm
- Telmasartin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger

Pharma:
- Test: 500mg/ weekly injected EOD
- Primo: 500mg/ weekly injected EOD
- Ment: 10mg/ daily (now injected twice daily)
- Retatrutide 3.3mg/ week (injected twice weekly)
- 7.5iu GH (5iu mornings, 2.5iu approx. 1 hour before sleep). Was 6iu and 1.5iu morning/ night

Week notes:

- Flawless adherence to the nutrition now means this reverse diet is going perfectly. Psychologically being on track with nutrition has helped heaps as well.
- Increased amount of GH before bed (was 1.5IU, now 2.5IU) has helped sleep somewhat, though night sweats are still pretty bad. Not getting the sweats all nigh though like I was.
- Reintroduction of retatrutide has basically eliminated the food noise. Brilliant.
- Libido skyrocketing. Probably due to the MENT, but also as my BF% starts to increase.

Next week:

Family BBQ on Saturday as I haven't had a proper meal with loved ones in a very long time! BBQ meats, cob-load and brownies. Will do another check in on Sunday to see the acute changes to composition and body weight.

Sponsored by @Core Pharma

Comprehensive coaching packages available, anonymous or otherwise:

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

Message for more information!

@R. AP awesome pictures man. Love seeing these

 

[R. AP]

thanks for this info. not too many people use it so its good to hear honest feedback!

My pleasure!

 

[R. AP]

@R. AP awesome pictures man. Love seeing these

Thanks heaps man! Massive changes week to week at the moment which is exciting!

 

[2Thick]

My pleasure!

EVO love !

 

[25homes]

Lookin lean Bru

 

[R. AP]

23/05/2025
Alright guys! Another really good (though not flawless week like last). Nutritional adherence was very good (though not perfect). Long days means my meals are spread quite far (at least for me) and I get snacky. All programmed meals followed to a T. This week snacks included LCM bars, a cookie, and a yogurt/ granola combo from the Cafe across the road from work. Averaged 200 - 300 cals above programmed food.

Family BBQ: Was really good value. Super grateful to have the opportunity to eat with everyone again. Ate my fill, and a few treats, but did not go stupid. Food included roast pork, chicken wings, a cob-loaf. Snacks included a cookie, one of my partners home made brownies, and a vegemite scroll. Also had home-made Pizza's with my girls (partner and Daughter) on Friday night. This was special. My partner makes a beautiful home made pizza base from greek yogurt. I forgot to get Pics! Wish I had have for you guys.

In any case, between the two events I had an acute weight increase of around 3kg, from which I am now back down. Weight is actually holding quite well, but I'm noticeably softer this week, and feel pretty disappointed about it.

Our stove top **SEEMINGLY** broke earlier this week, so swapped potato for rice with my meals for a few days (pictured). I say seemingly because one of us (me, almost certainly) just switched the thing off at the wall without realising. Typical.


Measurements:

Body weight: 101.8kg (+2.1kg from last check in)
Calves: 40.5cm (No change from last check in)
Quads: 67.5cm (No change from last check in)
Glutes: 104.5cm (+0.5cm from last check in)
Waist: 83cm (+1 cm from last check in)
Chest: 129.5cm (+1cm up from last check in)
Arms: 47.5cm (No change from last check in)

Nutrition (pictures attached):

Meal one (pre workout) @ 3:30am:
- 180g Jasmine Rice (cooked weight)
- 100g banana
- 15g honey


Meal two (breakfast) @ 7:00am:
- 120g granola
- 80g light greek yogurt
- 15g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein

Meals three and four (lunch) @ 11:00am and 4:00pm:
- 250g basa
- 250g spud lite (2x days rice instead: pictured)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 10g walnuts

Interum meal (snack) @ 2:00pm:
- 250g spud lite
- One scoop (40g) whey protein

Meal five (dinner) @ 7:30pm
- 250g Turkey Mince
- 250g microwave jasmine rice (cooked weight)
- 100g asparagus
- 10g mac nuts

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Rest
Fri (today): Back
Sat (tomorrow): Legs (starting with calves)

Supplementation:
- Methylene Blue
- 5 Amino 1MQ (NEW)
- Kaizen (carnitine and NAD stack)
- Berberine
- COQ10
- Curcuminm
- Telmasartin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger

Pharma:
- Test: 500mg/ weekly injected EOD
- Mast: 500mg/ weekly injected EOD (swapped to Mast from Primo)
- Ment: 10mg/ daily (now injected twice daily)
- Retatrutide 3.3mg/ week (injected twice weekly)
- 7.5iu GH PM administrations - Was 5iu AM and 2.5iu PM

Notes:
- Swapped GH to night time administrations again due to the fatigue that morning administrations was causing.
- Ment anecdote: Euphoric feeling from 10mg administrations. 5mg administrations don't give it.
- Wild back pumps
- Minor adjustment to front relaxed pose. Looks heaps better.

Next week:

Need to get back to complete compliance. It is pivotally important to me that I get the most out of this off-season, which means staying nice and lean and sticking to the plan. Currently I'm not terrible, but I can absolutely do better.

Sponsored by @Core Pharma

Comprehensive coaching packages available, anonymous or otherwise:

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

Message for more information!

 

[Yuri]

23/05/2025
Alright guys! Another really good (though not flawless week like last). Nutritional adherence was very good (though not perfect). Long days means my meals are spread quite far (at least for me) and I get snacky. All programmed meals followed to a T. This week snacks included LCM bars, a cookie, and a yogurt/ granola combo from the Cafe across the road from work. Averaged 200 - 300 cals above programmed food.

Family BBQ: Was really good value. Super grateful to have the opportunity to eat with everyone again. Ate my fill, and a few treats, but did not go stupid. Food included roast pork, chicken wings, a cob-loaf. Snacks included a cookie, one of my partners home made brownies, and a vegemite scroll. Also had home-made Pizza's with my girls (partner and Daughter) on Friday night. This was special. My partner makes a beautiful home made pizza base from greek yogurt. I forgot to get Pics! Wish I had have for you guys.

In any case, between the two events I had an acute weight increase of around 3kg, from which I am now back down. Weight is actually holding quite well, but I'm noticeably softer this week, and feel pretty disappointed about it.

Our stove top **SEEMINGLY** broke earlier this week, so swapped potato for rice with my meals for a few days (pictured). I say seemingly because one of us (me, almost certainly) just switched the thing off at the wall without realising. Typical.


Measurements:

Body weight: 101.8kg (+2.1kg from last check in)
Calves: 40.5cm (No change from last check in)
Quads: 67.5cm (No change from last check in)
Glutes: 104.5cm (+0.5cm from last check in)
Waist: 83cm (+1 cm from last check in)
Chest: 129.5cm (+1cm up from last check in)
Arms: 47.5cm (No change from last check in)

Nutrition (pictures attached):

Meal one (pre workout) @ 3:30am:
- 180g Jasmine Rice (cooked weight)
- 100g banana
- 15g honey


Meal two (breakfast) @ 7:00am:
- 120g granola
- 80g light greek yogurt
- 15g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein

Meals three and four (lunch) @ 11:00am and 4:00pm:
- 250g basa
- 250g spud lite (2x days rice instead: pictured)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 10g walnuts

Interum meal (snack) @ 2:00pm:
- 250g spud lite
- One scoop (40g) whey protein

Meal five (dinner) @ 7:30pm
- 250g Turkey Mince
- 250g microwave jasmine rice (cooked weight)
- 100g asparagus
- 10g mac nuts

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Rest
Fri (today): Back
Sat (tomorrow): Legs (starting with calves)

Supplementation:
- Methylene Blue
- 5 Amino 1MQ (NEW)
- Kaizen (carnitine and NAD stack)
- Berberine
- COQ10
- Curcuminm
- Telmasartin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger

Pharma:
- Test: 500mg/ weekly injected EOD
- Mast: 500mg/ weekly injected EOD (swapped to Mast from Primo)
- Ment: 10mg/ daily (now injected twice daily)
- Retatrutide 3.3mg/ week (injected twice weekly)
- 7.5iu GH PM administrations - Was 5iu AM and 2.5iu PM

Notes:
- Swapped GH to night time administrations again due to the fatigue that morning administrations was causing.
- Ment anecdote: Euphoric feeling from 10mg administrations. 5mg administrations don't give it.
- Wild back pumps
- Minor adjustment to front relaxed pose. Looks heaps better.

Next week:

Need to get back to complete compliance. It is pivotally important to me that I get the most out of this off-season, which means staying nice and lean and sticking to the plan. Currently I'm not terrible, but I can absolutely do better.

Sponsored by @Core Pharma

Comprehensive coaching packages available, anonymous or otherwise:

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

Message for more information!

Broooo fire update as always, I love the genuine detail of your logs

also not a person I’d want more for a comprehensive coaching pack then this guy, hands down!

 

[R. AP]

Broooo fire update as always, I love the genuine detail of your logs

also not a person I’d want more for a comprehensive coaching pack then this guy, hands down!

Appreciate the love sir! Hope you've had a cracker week

 

[Yuri]

Appreciate the love sir! Hope you've had a cracker week

Always got a fan in me brother

 

[Npcclassicphysique champ]

23/05/2025
Alright guys! Another really good (though not flawless week like last). Nutritional adherence was very good (though not perfect). Long days means my meals are spread quite far (at least for me) and I get snacky. All programmed meals followed to a T. This week snacks included LCM bars, a cookie, and a yogurt/ granola combo from the Cafe across the road from work. Averaged 200 - 300 cals above programmed food.

Family BBQ: Was really good value. Super grateful to have the opportunity to eat with everyone again. Ate my fill, and a few treats, but did not go stupid. Food included roast pork, chicken wings, a cob-loaf. Snacks included a cookie, one of my partners home made brownies, and a vegemite scroll. Also had home-made Pizza's with my girls (partner and Daughter) on Friday night. This was special. My partner makes a beautiful home made pizza base from greek yogurt. I forgot to get Pics! Wish I had have for you guys.

In any case, between the two events I had an acute weight increase of around 3kg, from which I am now back down. Weight is actually holding quite well, but I'm noticeably softer this week, and feel pretty disappointed about it.

Our stove top **SEEMINGLY** broke earlier this week, so swapped potato for rice with my meals for a few days (pictured). I say seemingly because one of us (me, almost certainly) just switched the thing off at the wall without realising. Typical.


Measurements:

Body weight: 101.8kg (+2.1kg from last check in)
Calves: 40.5cm (No change from last check in)
Quads: 67.5cm (No change from last check in)
Glutes: 104.5cm (+0.5cm from last check in)
Waist: 83cm (+1 cm from last check in)
Chest: 129.5cm (+1cm up from last check in)
Arms: 47.5cm (No change from last check in)

Nutrition (pictures attached):

Meal one (pre workout) @ 3:30am:
- 180g Jasmine Rice (cooked weight)
- 100g banana
- 15g honey


Meal two (breakfast) @ 7:00am:
- 120g granola
- 80g light greek yogurt
- 15g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein

Meals three and four (lunch) @ 11:00am and 4:00pm:
- 250g basa
- 250g spud lite (2x days rice instead: pictured)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 10g walnuts

Interum meal (snack) @ 2:00pm:
- 250g spud lite
- One scoop (40g) whey protein

Meal five (dinner) @ 7:30pm
- 250g Turkey Mince
- 250g microwave jasmine rice (cooked weight)
- 100g asparagus
- 10g mac nuts

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Rest
Fri (today): Back
Sat (tomorrow): Legs (starting with calves)

Supplementation:
- Methylene Blue
- 5 Amino 1MQ (NEW)
- Kaizen (carnitine and NAD stack)
- Berberine
- COQ10
- Curcuminm
- Telmasartin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger

Pharma:
- Test: 500mg/ weekly injected EOD
- Mast: 500mg/ weekly injected EOD (swapped to Mast from Primo)
- Ment: 10mg/ daily (now injected twice daily)
- Retatrutide 3.3mg/ week (injected twice weekly)
- 7.5iu GH PM administrations - Was 5iu AM and 2.5iu PM

Notes:
- Swapped GH to night time administrations again due to the fatigue that morning administrations was causing.
- Ment anecdote: Euphoric feeling from 10mg administrations. 5mg administrations don't give it.
- Wild back pumps
- Minor adjustment to front relaxed pose. Looks heaps better.

Next week:

Need to get back to complete compliance. It is pivotally important to me that I get the most out of this off-season, which means staying nice and lean and sticking to the plan. Currently I'm not terrible, but I can absolutely do better.

Sponsored by @Core Pharma

Comprehensive coaching packages available, anonymous or otherwise:

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

Message for more information!

huge posedown! the back is huge and arms are amazing @R. AP big time size

what you think full macros coming to now?

 

[R. AP]

huge posedown! the back is huge and arms are amazing @R. AP big time size

what you think full macros coming to now?

Hey brother thanks heaps! Still early days. Only been training for four years now so I'm certain there is still a LOT of growth to go over the next decade or so.

Full macros at the moment work out to be

3500 cals
240 - 260g protein
410 - 430g carbs
80g fat

Weight is stable at these macros when adherence is flawless

 

[Npcclassicphysique champ]

Hey brother thanks heaps! Still early days. Only been training for four years now so I'm certain there is still a LOT of growth to go over the next decade or so.

Full macros at the moment work out to be

3500 cals
240 - 260g protein
410 - 430g carbs
80g fat

Weight is stable at these macros when adherence is flawless

good macros i like the carbs fro your size

 

[stevesmi]

23/05/2025
Alright guys! Another really good (though not flawless week like last). Nutritional adherence was very good (though not perfect). Long days means my meals are spread quite far (at least for me) and I get snacky. All programmed meals followed to a T. This week snacks included LCM bars, a cookie, and a yogurt/ granola combo from the Cafe across the road from work. Averaged 200 - 300 cals above programmed food.

Family BBQ: Was really good value. Super grateful to have the opportunity to eat with everyone again. Ate my fill, and a few treats, but did not go stupid. Food included roast pork, chicken wings, a cob-loaf. Snacks included a cookie, one of my partners home made brownies, and a vegemite scroll. Also had home-made Pizza's with my girls (partner and Daughter) on Friday night. This was special. My partner makes a beautiful home made pizza base from greek yogurt. I forgot to get Pics! Wish I had have for you guys.

In any case, between the two events I had an acute weight increase of around 3kg, from which I am now back down. Weight is actually holding quite well, but I'm noticeably softer this week, and feel pretty disappointed about it.

Our stove top **SEEMINGLY** broke earlier this week, so swapped potato for rice with my meals for a few days (pictured). I say seemingly because one of us (me, almost certainly) just switched the thing off at the wall without realising. Typical.


Measurements:

Body weight: 101.8kg (+2.1kg from last check in)
Calves: 40.5cm (No change from last check in)
Quads: 67.5cm (No change from last check in)
Glutes: 104.5cm (+0.5cm from last check in)
Waist: 83cm (+1 cm from last check in)
Chest: 129.5cm (+1cm up from last check in)
Arms: 47.5cm (No change from last check in)

Nutrition (pictures attached):

Meal one (pre workout) @ 3:30am:
- 180g Jasmine Rice (cooked weight)
- 100g banana
- 15g honey


Meal two (breakfast) @ 7:00am:
- 120g granola
- 80g light greek yogurt
- 15g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein

Meals three and four (lunch) @ 11:00am and 4:00pm:
- 250g basa
- 250g spud lite (2x days rice instead: pictured)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 10g walnuts

Interum meal (snack) @ 2:00pm:
- 250g spud lite
- One scoop (40g) whey protein

Meal five (dinner) @ 7:30pm
- 250g Turkey Mince
- 250g microwave jasmine rice (cooked weight)
- 100g asparagus
- 10g mac nuts

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Rest
Fri (today): Back
Sat (tomorrow): Legs (starting with calves)

Supplementation:
- Methylene Blue
- 5 Amino 1MQ (NEW)
- Kaizen (carnitine and NAD stack)
- Berberine
- COQ10
- Curcuminm
- Telmasartin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger

Pharma:
- Test: 500mg/ weekly injected EOD
- Mast: 500mg/ weekly injected EOD (swapped to Mast from Primo)
- Ment: 10mg/ daily (now injected twice daily)
- Retatrutide 3.3mg/ week (injected twice weekly)
- 7.5iu GH PM administrations - Was 5iu AM and 2.5iu PM

Notes:
- Swapped GH to night time administrations again due to the fatigue that morning administrations was causing.
- Ment anecdote: Euphoric feeling from 10mg administrations. 5mg administrations don't give it.
- Wild back pumps
- Minor adjustment to front relaxed pose. Looks heaps better.

Next week:

Need to get back to complete compliance. It is pivotally important to me that I get the most out of this off-season, which means staying nice and lean and sticking to the plan. Currently I'm not terrible, but I can absolutely do better.

Sponsored by @Core Pharma

Comprehensive coaching packages available, anonymous or otherwise:

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

Message for more information!

@R. AP Look fantastic. I like especially your back shot. Tremendous job.