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!
Please Scroll Down to See Forums Below 
