Approved Log First Recomposition Cycle Log

[LevButlerov]

Thank you my bro. Love your work. Totally transformed me this year hey!

Team Raptor WIN there! You look amazing @Doctakay @Raptor Labs @Raptor Rep

 

[Doctakay]

Team Raptor WIN there! You look amazing @Doctakay @Raptor Labs @Raptor Rep

Thank You @LevButlerov much appreciated @Raptor Labs helped me kick some fkn goals this year Contacted @Raptor Rep this morning and ordered some of that grouse Anavar to see me through this recomp.

 

[Doctakay]

@Doctakay Yeah. Not good on the stomach issues. If you're getting gassy from your foods, you might have some sort of food intolerance. A lot of times we tend to think that it's okay to have stomach issues, but it's not and it will definitely mess with your recovery.

100% brother. Gunna be eating HEAPS cleaner from here on in.

 

[stevesmi]

100% brother. Gunna be eating HEAPS cleaner from here on in.

i would recommend an elimination diet so you can figure out what is bothering you. also look really close at a FODMAP diet chart. things like garlic/onions can be killing you as well

 

[Ulter]

400gms protein and 4000+ cals was waaaaay too much to handle @LevButlerov

Farting like a demon and full on polumboism for a day or so. Gunna have to reel the calories back and rethink the diet. Fucked around with protein bars the past couple of days and they should only be on workout days as a.quick.post workout filler... so time to reset, and go back to my original meal plans that sat around 3300 cals, and less rice on non workout days. I should be drinking more water too, been a bit low there.

Gotta get some more BPC back into the stack asap.

BPC is paramount for my digestion and goes hand in hand with the GH, no contest, absolutely essential and I cant be convinced otherwise, I will die on that hill.

Also dropping the NPP from the stack which is love hate. I love what NPP does for me physically but I'm not tolerating it well mentally atm, especially at work and that's causing some problems. Bit of paranoia and confusion so as a process of elimination, I'll leave it out and see how I feel moving forward. Which is a bit of a shame, but its in the interest of a better picture of health.

I think oral BPC works really good for the stomach. It's just not the easiest thing to find. And a lot of sources don't really stock up on it. I'll have to check. I think domestic supply sells it. @Doctakay

 

[ROIDDERS]

I have the digestive aids, using the recommended dose rates. Maybe have to go up a bit?

Definately gunna stop pumping the sugary protein bars though and get more strict with the diet.

I'm currently running 500 testE : 250 EQ. Once a week dosing schedule. I have some anavar on the way now that I'm off the NPP, which will hopefully tighten me up a bit. Might see how 300EQ goes in the next fortnight. I reckon I can tolerate that pretty well

Waiting on a vendor to restock the BPC. Budget constraints atm holding me back too.

Well if the digestive aids actually worked. And that tells me that you have some type of intolerance to something you're eating, the best thing you can do is try and figure out what it is. This way you can eliminate it. @Doctakay

 

[2Thick]

400gms protein and 4000+ cals was waaaaay too much to handle @LevButlerov

Farting like a demon and full on polumboism for a day or so. Gunna have to reel the calories back and rethink the diet. Fucked around with protein bars the past couple of days and they should only be on workout days as a.quick.post workout filler... so time to reset, and go back to my original meal plans that sat around 3300 cals, and less rice on non workout days. I should be drinking more water too, been a bit low there.

Gotta get some more BPC back into the stack asap.

BPC is paramount for my digestion and goes hand in hand with the GH, no contest, absolutely essential and I cant be convinced otherwise, I will die on that hill.

Also dropping the NPP from the stack which is love hate. I love what NPP does for me physically but I'm not tolerating it well mentally atm, especially at work and that's causing some problems. Bit of paranoia and confusion so as a process of elimination, I'll leave it out and see how I feel moving forward. Which is a bit of a shame, but its in the interest of a better picture of health.

@Doctakay you should cycle your protein and calories then. and do some fasting too. this way it gives your digestion a chance to keep up

 

[Doctakay]

Well if the digestive aids actually worked. And that tells me that you have some type of intolerance to something you're eating, the best thing you can do is try and figure out what it is. This way you can eliminate it. @Doctakay

Cheers my bro. Elimination is already happening. The commercial protein bars are gone today. I dropped the full cream milk from the morning coffee also.

Wednesday night and all day Yesterday was heaps better. Smashed about 4500+ cals over the day and there was no distension or discomfort and I had heaps of protein powder in my food.

I think the trick here too was increasing the doses of the pre/pro biotic and digestive supps. Which will be the go now along with being more diligent eating clean.

This morning weighed in at 89.3 kg which has been steady now for the past few days eating higher cals and composition still looks good with visible abs (despite my skin complexion )
That indicates to me that I'm putting on weight and staying within the same body fat range.

Going to stay the course with the higher cals over 4500+ and using the WPI and Collagen powders to fill the gaps.

I reckon its a reasonable goal to stay lean and near 12% body fat and get my weight toward 92kg. Everyone has been really helpful here and I think this guidance will get me there.

 

[Doctakay]

@Doctakay you should cycle your protein and calories then. and do some fasting too. this way it gives your digestion a chance to keep up

Sounds like a good plan @2Thick. Range it between 3600 (which appears to be maintenance) and 4600+ and I'll get some fasting in.

 

[2Thick]

Sounds like a good plan @2Thick. Range it between 3600 (which appears to be maintenance) and 4600+ and I'll get some fasting in.

Exactly. Workout days go higher and lazy days go lower.

 

[LevButlerov]

Thank You @LevButlerov much appreciated @Raptor Labs helped me kick some fkn goals this year Contacted @Raptor Rep this morning and ordered some of that grouse Anavar to see me through this recomp.

EVO family love for you and team Raptor @Raptor Labs @Raptor Rep

 

[Raptor Labs]

EVO family love for you and team Raptor @Raptor Labs @Raptor Rep

Much love brother to you for the support. You and the EVO team don't get enough credit - if it wasn't for you boys, would never have met the boys like @Doctakay

 

[ballin2504]

If I can find Mast Prop in time I would like to swap that out for the NPP and try to be dry, nice and grainy by Christmas day/new years.

@Doctakay That would definitely do it man. That mast is an awesome product

 

[LevButlerov]

Much love brother to you for the support. You and the EVO team don't get enough credit - if it wasn't for you boys, would never have met the boys like @Doctakay

EVO family love and support your way We always support Team Raptor @Raptor Labs @Raptor Rep and love your Xmas avatar

 

[Noah Wixx]

400gms protein and 4000+ cals was waaaaay too much to handle @LevButlerov

Farting like a demon and full on polumboism for a day or so. Gunna have to reel the calories back and rethink the diet. Fucked around with protein bars the past couple of days and they should only be on workout days as a.quick.post workout filler... so time to reset, and go back to my original meal plans that sat around 3300 cals, and less rice on non workout days. I should be drinking more water too, been a bit low there.

Gotta get some more BPC back into the stack asap.

BPC is paramount for my digestion and goes hand in hand with the GH, no contest, absolutely essential and I cant be convinced otherwise, I will die on that hill.

Also dropping the NPP from the stack which is love hate. I love what NPP does for me physically but I'm not tolerating it well mentally atm, especially at work and that's causing some problems. Bit of paranoia and confusion so as a process of elimination, I'll leave it out and see how I feel moving forward. Which is a bit of a shame, but its in the interest of a better picture of health.

Try drinking a 2200 calorie mass shake its good till the last 10 ounces of water than its a struggle to finish lol.

 

[ROIDDERS]

Cheers my bro. Elimination is already happening. The commercial protein bars are gone today. I dropped the full cream milk from the morning coffee also.

Wednesday night and all day Yesterday was heaps better. Smashed about 4500+ cals over the day and there was no distension or discomfort and I had heaps of protein powder in my food.

I think the trick here too was increasing the doses of the pre/pro biotic and digestive supps. Which will be the go now along with being more diligent eating clean.

This morning weighed in at 89.3 kg which has been steady now for the past few days eating higher cals and composition still looks good with visible abs (despite my skin complexion )
That indicates to me that I'm putting on weight and staying within the same body fat range.

Going to stay the course with the higher cals over 4500+ and using the WPI and Collagen powders to fill the gaps.

I reckon its a reasonable goal to stay lean and near 12% body fat and get my weight toward 92kg. Everyone has been really helpful here and I think this guidance will get me there.

That's a good move. You never know what they put in those commercial protein bars.

 

[Doctakay]

Nutrition Friday 6/12/2025

Ate in smaller increments. Eating Late and stopping earlier with eating.
Had a bit of a long drive having to help a family member doing it hard. So rest day wasnt as rested as I'd have liked but thats life.
Ended up having a good nap at the end of the day and a good sleep Friday night.

I'll be away this weekend and no chance to pin GH so went fuckit and loaded 8iu Friday night and went from 89.7kg to 87.7kg Sat morning. Overnight dumping a fair bit of water I guess.

 

[LevButlerov]

Nutrition Friday 6/12/2025

Ate in smaller increments. Eating Late and stopping earlier with eating.
Had a bit of a long drive having to help a family member doing it hard. So rest day wasnt as rested as I'd have liked but thats life.
Ended up having a good nap at the end of the day and a good sleep Friday night.

I'll be away this weekend and no chance to pin GH so went fuckit and loaded 8iu Friday night and went from 89.7kg to 87.7kg Sat morning. Overnight dumping a fair bit of water I guess.

good good mix today but protein a bit low try to add a shake next time @Doctakay

 

[Doctakay]

good good mix today but protein a bit low try to add a shake next time @Doctakay

Thanks @LevButlerov This log has been great at keeping me accountable and paying more attention to what I'm doing. Really appreciating your support on here brother. Trying to keep that protein at 270+

 

[LevButlerov]

Thanks @LevButlerov This log has been great at keeping me accountable and paying more attention to what I'm doing. Really appreciating your support on here brother. Trying to keep that protein at 270+

EVO family support lets keep this going hard @doctay

 

[Doctakay]

Nutrition Saturday 6/12/2025

Gave the calories a nudge yesterday.
Not sure if I collected the right Data, I was sure a whole 400gm roast beef rump would've pushed my Protein up higher

 

[Doctakay]

Re-up at the chemist today.

Adding CoQ10 to the stack daily.

 

[LevButlerov]

Nutrition Saturday 6/12/2025

Gave the calories a nudge yesterday.
Not sure if I collected the right Data, I was sure a whole 400gm roast beef rump would've pushed my Protein up higher

Good refeed today nice bump

 

[LevButlerov]

Re-up at the chemist today.

Adding CoQ10 to the stack daily.

perfect i love the digestive aids you know me

 

[Doctakay]

perfect i love the digestive aids you know me

I'm really getting to see the importance of the digestives my bro. Making life alot easier hey.

 

[Doctakay]

Workout Monday 8/12/2025

3gm Creatine HCL
300mg Caffeine
100mg Viagra
10mg Rap inj. Superdrol
Aldi Banana Bread

Liquid IV intraworkout Hydration

Got in about 5am. Sleep wasn't exactly crash hot but that's life lately.
Not alot of time to get it done today so felt very rushed and not much to show for it.

My Legs are really lacking (lats also tbh) so I thought I'd better give them a bit more attention this week.

Warmup
Incumbent Bike 50cals

Leg press Full ROM.
(Knees to tits, chocolate starfish full wink)

2 plates per side + carriage
134kg x 20 reps fast
middle narrow foot positioning

3 plates per side + carriage
174kg x 20 reps slow and intentional
Middle wide foot positioning

Deadhang 60secs

This shoulder impingement is giving me curry, so taking any upper push a bit easier.

CBum shoulder stretch

8 x supanated pullups full rom.
Chin over bar, good form and very intentional slowed movement.

Iso Bench Press
80kg x 12 (8 half rom partials finisher)
2 plates each side

CBum shoulder stretch

7 more reps to failure, jump up but get back in there and do another one rep so that i can finish on 10 shortened partials.

Legs started shaking like all get out, similar to when I go hypo. I think the leg press has caught up with me CNS might be tanked.

Straight Barbell Curl
25kg x 25 reps

Really running out of time now...

Roman Chair
10 Leg Swings
15 Knee Raises

Kettlebell Curls
20kg x 30

Shaking in the legs quite a bit now, feeling a bit run down.
Take a quick photo for the log, shower and go have a stinkin hot, very ordinary day at work.

Looking a bit shitty compared to Thursday/Friday, bit chunky in the middle... The weekend might have me holding a bit of water.

Fuck I really need to get these chicken legs thicker.

 

[Doctakay]

Nutrition Monday 8/12/2025

Meals were cooked and prepped Sunday arvo, the liver was cooked Friday.
Little snacks here and there plus pre and post workout carbs, fruit and yoghurt + a low cal Kapiti for desert.

Main meals for the day were:

Smoko 9am
200gm Chicken Breast
100gm White Rice
100gm Brocolli

Lunch 12:30pm
300gm Grass fed Beef Liver
100gm White Rice
100gm Brocolli

Dinner 5:30pm
(Kangaroo Pita Bread Sando's)
300gm Kangaroo
Goats Cheese Spread
Spiced Tomato Relish
Salted Butter
Cheese Slice ea.

 

[LevButlerov]

I'm really getting to see the importance of the digestives my bro. Making life alot easier hey.

perfect hopefully you get perfect digestion @Doctakay

 

[LevButlerov]

Workout Monday 8/12/2025

3gm Creatine HCL
300mg Caffeine
100mg Viagra
10mg Rap inj. Superdrol
Aldi Banana Bread

Liquid IV intraworkout Hydration

Got in about 5am. Sleep wasn't exactly crash hot but that's life lately.
Not alot of time to get it done today so felt very rushed and not much to show for it.

My Legs are really lacking (lats also tbh) so I thought I'd better give them a bit more attention this week.

Warmup
Incumbent Bike 50cals

Leg press Full ROM.
(Knees to tits, chocolate starfish full wink)

2 plates per side + carriage
134kg x 20 reps fast
middle narrow foot positioning

3 plates per side + carriage
174kg x 20 reps slow and intentional
Middle wide foot positioning

Deadhang 60secs

This shoulder impingement is giving me curry, so taking any upper push a bit easier.

CBum shoulder stretch

8 x supanated pullups full rom.
Chin over bar, good form and very intentional slowed movement.

Iso Bench Press
80kg x 12 (8 half rom partials finisher)
2 plates each side

CBum shoulder stretch

7 more reps to failure, jump up but get back in there and do another one rep so that i can finish on 10 shortened partials.

Legs started shaking like all get out, similar to when I go hypo. I think the leg press has caught up with me CNS might be tanked.

Straight Barbell Curl
25kg x 25 reps

Really running out of time now...

Roman Chair
10 Leg Swings
15 Knee Raises

Kettlebell Curls
20kg x 30

Shaking in the legs quite a bit now, feeling a bit run down.
Take a quick photo for the log, shower and go have a stinkin hot, very ordinary day at work.

Looking a bit shitty compared to Thursday/Friday, bit chunky in the middle... The weekend might have me holding a bit of water.

Fuck I really need to get these chicken legs thicker.

Good abs in the pic and big arms showing through @Doctakay low sleep is an issue though need naps.

Leg press 174kg and iso bench 80kg still solid training!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
@JimmyO187 @SPOONMAN366

 

[LevButlerov]

Nutrition Monday 8/12/2025

Meals were cooked and prepped Sunday arvo, the liver was cooked Friday.
Little snacks here and there plus pre and post workout carbs, fruit and yoghurt + a low cal Kapiti for desert.

Main meals for the day were:

Smoko 9am
200gm Chicken Breast
100gm White Rice
100gm Brocolli

Lunch 12:30pm
300gm Grass fed Beef Liver
100gm White Rice
100gm Brocolli

Dinner 5:30pm
(Kangaroo Pita Bread Sando's)
300gm Kangaroo
Goats Cheese Spread
Spiced Tomato Relish
Salted Butter
Cheese Slice ea.

clean meals I like the kangaroo

 

[Dreamer]

Nutrition Monday 8/12/2025

Meals were cooked and prepped Sunday arvo, the liver was cooked Friday.
Little snacks here and there plus pre and post workout carbs, fruit and yoghurt + a low cal Kapiti for desert.

Main meals for the day were:

Smoko 9am
200gm Chicken Breast
100gm White Rice
100gm Brocolli

Lunch 12:30pm
300gm Grass fed Beef Liver
100gm White Rice
100gm Brocolli

Dinner 5:30pm
(Kangaroo Pita Bread Sando's)
300gm Kangaroo
Goats Cheese Spread
Spiced Tomato Relish
Salted Butter
Cheese Slice ea.

very interesting meals, liver is a nutrition powerhouse

 

[Doctakay]

Nutrition Thursday 11/12/2025

Been pretty standard this week. Either chicken breast rice and brocolli or turkey breast and rice.

Been a bit snacky tho so upped the reta a touch to 2mg.

Evening weight has been a touch on the heavy side with the amount of carbs and sodium retaining a bit more water than I'd have liked at around 92-93kg so something to keep in mind going forward.

Was happier with the 91kg weight this morning. Didn't look as watery and sloppy.

Tonights meal was whole lightly Turkey breast pieces, sour dough and an avocado.

Pizza party for lunch at work for finishing a large contract but kept it to about the same amount as a large costco pizza slice.

The weeks tally as well as todays macros are attached. I didnt record to well or track accurately on the weekend.

Gunna need to up the protein just a touch, keep mindful of fats and carbs as well as hydration and sodium intake.

 

[Doctakay]

Thursday Workout 11/12/2025
As usual not much in the way of time to work with so doing what I can with what time I have. Hopefully hit legs this weekend.

Pre workout
Creatine HCL 3gm
RAP inj Superdol 6mg
200mg caffeine

Intraworkout
Liquid IV

Warmup
50cals Incumbent Bike

Wide grip pullup x 3
(I was very surprised I pulled this off, tendon must be healing, stopped at 3 because I didn't want to aggravate the injury)

Supanated pullup x 8

Farmers carry
64kg 80M
(2 x 32kg kettlebell)

Roman Chair
20 Leg Swings
20 Knee Raises

Neutral to Supanated grip Curls
(Arnold Curl?)
10kg dumbell Ea.
20 reps

Iso Bench Press 90kg
45kg ea side
9 fail + 5 partials
6 fail +10 partials

L sit supanated pullup x 6

Rear delt row on RDL machine
20kg each side
20 reps.
Shrug RDL machine
20 reps.

25kg Straight Barbell Curl
20 reps

Quick photo before shower. Looking much fuller and feeling a bit stronger now at 91kg. Probably the biggest I've been in the arms yet. Looking a bit fluffy though with the extra weight. Pump was great but felt a bit tight, it maybe hindered my ability today?

 

[LevButlerov]

Nutrition Thursday 11/12/2025

Been pretty standard this week. Either chicken breast rice and brocolli or turkey breast and rice.

Been a bit snacky tho so upped the reta a touch to 2mg.

Evening weight has been a touch on the heavy side with the amount of carbs and sodium retaining a bit more water than I'd have liked at around 92-93kg so something to keep in mind going forward.

Was happier with the 91kg weight this morning. Didn't look as watery and sloppy.

Tonights meal was whole lightly Turkey breast pieces, sour dough and an avocado.

Pizza party for lunch at work for finishing a large contract but kept it to about the same amount as a large costco pizza slice.

The weeks tally as well as todays macros are attached. I didnt record to well or track accurately on the weekend.

Gunna need to up the protein just a touch, keep mindful of fats and carbs as well as hydration and sodium intake.

I like your protein carb level @Doctakay the retatrutide you do 1 big dose or eod?

 

[LevButlerov]

Thursday Workout 11/12/2025
As usual not much in the way of time to work with so doing what I can with what time I have. Hopefully hit legs this weekend.

Pre workout
Creatine HCL 3gm
RAP inj Superdol 6mg
200mg caffeine

Intraworkout
Liquid IV

Warmup
50cals Incumbent Bike

Wide grip pullup x 3
(I was very surprised I pulled this off, tendon must be healing, stopped at 3 because I didn't want to aggravate the injury)

Supanated pullup x 8

Farmers carry
64kg 80M
(2 x 32kg kettlebell)

Roman Chair
20 Leg Swings
20 Knee Raises

Neutral to Supanated grip Curls
(Arnold Curl?)
10kg dumbell Ea.
20 reps

Iso Bench Press 90kg
45kg ea side
9 fail + 5 partials
6 fail +10 partials

L sit supanated pullup x 6

Rear delt row on RDL machine
20kg each side
20 reps.
Shrug RDL machine
20 reps.

25kg Straight Barbell Curl
20 reps

Quick photo before shower. Looking much fuller and feeling a bit stronger now at 91kg. Probably the biggest I've been in the arms yet. Looking a bit fluffy though with the extra weight. Pump was great but felt a bit tight, it maybe hindered my ability today?

Good abs in the pic lean tight @Doctakay 90kg iso bench and 64kg farmers carry good combo, the farmer carrys are hard!
good pump always a win even when you think it stops you from doing more

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

Thursday Workout 11/12/2025
As usual not much in the way of time to work with so doing what I can with what time I have. Hopefully hit legs this weekend.

Pre workout
Creatine HCL 3gm
RAP inj Superdol 6mg
200mg caffeine

Intraworkout
Liquid IV

Warmup
50cals Incumbent Bike

Wide grip pullup x 3
(I was very surprised I pulled this off, tendon must be healing, stopped at 3 because I didn't want to aggravate the injury)

Supanated pullup x 8

Farmers carry
64kg 80M
(2 x 32kg kettlebell)

Roman Chair
20 Leg Swings
20 Knee Raises

Neutral to Supanated grip Curls
(Arnold Curl?)
10kg dumbell Ea.
20 reps

Iso Bench Press 90kg
45kg ea side
9 fail + 5 partials
6 fail +10 partials

L sit supanated pullup x 6

Rear delt row on RDL machine
20kg each side
20 reps.
Shrug RDL machine
20 reps.

25kg Straight Barbell Curl
20 reps

Quick photo before shower. Looking much fuller and feeling a bit stronger now at 91kg. Probably the biggest I've been in the arms yet. Looking a bit fluffy though with the extra weight. Pump was great but felt a bit tight, it maybe hindered my ability today?

Nice session - looking tight through the midsection I dont see much fluffy

 

[Allupfromhere]

Fuck yeah brother get it
How you liking @Raptor Labs inj sdrol?
Getting veryyy popular at the moment

 

[Doctakay]

I like your protein carb level @Doctakay the retatrutide you do 1 big dose or eod?

Thanks @LevButlerov I did 1mg Sunday and another yesterday (wed).

 

[Doctakay]

Nice session - looking tight through the midsection I dont see much fluffy

Thanks @Dreamer , hoping to get a bit more definition but keep the weight. Working on it.

 

[Doctakay]

Fuck yeah brother get it
How you liking @Raptor Labs inj sdrol?
Getting veryyy popular at the moment

Cheers @Allupfromhere
I really do love that Superdrol , it's deffo a favorite of mine. But I'm gunna have to give it a rest soon. Waiting for the anavar to turn up soon so I have something to swap it out for.

 

[Allupfromhere]

Cheers @Allupfromhere
I really do love that Superdrol , it's deffo a favorite of mine. But I'm gunna have to give it a rest soon. Waiting for the anavar to turn up soon so I have something to swap it out for.

Always a catch with something that effective ey brother hahaha.. fucking dynamite while your riding though

 

[Doctakay]

Touchdown from @Wolfenstein Austrix.
Got here super quick too.
Straight into the stack TODAY.
This shoulder needs a talking to.

 

[LevButlerov]

Touchdown from @Wolfenstein Austrix.
Got here super quick too.
Straight into the stack TODAY.
This shoulder needs a talking to.

Looks awesome team @Wolfenstein

 

[waggat]

Thursday Workout 11/12/2025
As usual not much in the way of time to work with so doing what I can with what time I have. Hopefully hit legs this weekend.

Pre workout
Creatine HCL 3gm
RAP inj Superdol 6mg
200mg caffeine

Intraworkout
Liquid IV

Warmup
50cals Incumbent Bike

Wide grip pullup x 3
(I was very surprised I pulled this off, tendon must be healing, stopped at 3 because I didn't want to aggravate the injury)

Supanated pullup x 8

Farmers carry
64kg 80M
(2 x 32kg kettlebell)

Roman Chair
20 Leg Swings
20 Knee Raises

Neutral to Supanated grip Curls
(Arnold Curl?)
10kg dumbell Ea.
20 reps

Iso Bench Press 90kg
45kg ea side
9 fail + 5 partials
6 fail +10 partials

L sit supanated pullup x 6

Rear delt row on RDL machine
20kg each side
20 reps.
Shrug RDL machine
20 reps.

25kg Straight Barbell Curl
20 reps

Quick photo before shower. Looking much fuller and feeling a bit stronger now at 91kg. Probably the biggest I've been in the arms yet. Looking a bit fluffy though with the extra weight. Pump was great but felt a bit tight, it maybe hindered my ability today?

Nice workout mate and looking really good here!

 

[Doctakay]

Nice workout mate and looking really good here!

Hey thanks @waggat my bro. Hoping to tighten it all up but keep the weight climbing steady.

 

[Doctakay]

Workout Friday 12/12/2025

Well rested and weighing 90kg.
Got in about 12:30ish... Left around 2pm.

Pre workout
200mg Caffeine
12mg Rap Superdol (fucken love this stuff)

Warmup
Incumbent bike
50cals to warm the legs

Laying Hamstring Leg Curl
46kg warmup x 6
81kg x 8
74kg x 10

Glute Bridge
(never tried hip thrusts before)
65 x 12
80 x 10 (sloppy at the end lol)

Wide Grip Pullup x 4
(up by x1 rep from yesterday )
Better rest the LH tendon here, but feeling ALOT of improvement.

Leg Extension + Pullups in between sets
Warmup 40kg x 12
(Supanated pullup x 10)
103kg x 8
(Neutral grip pullup x 5)
82kg x 9.5 (fail just before top of 10)

Scapula hang/pull x 10
Supanated pullup x 5

Plated Leg Press
(160kg +54kg carriage)
214kg x 8
(130kg +54kg carriage)
184kg x16

Heavy controlled lifts really take it out of me, lights up my CNS. These chicken legs gotta get bigger. Walking funny now

Iso Bench Press
3 plates per side
120 x 6 +12 short partials
(Deadhang 60sec wide grip)
2 plates per side
80x 9 +12 half partials

Straight Barbell Curl
25kg x 16
20kg x 16

Roman Chair
Leg Swing x 10
Knee Raises x 10

All pullups/chinups were with my chin fully raises above the bar. Full range of motion and controlled. I'm loving this progress here.

Pretty gassed out now.

Hating the proportion of my legs/lower body compared to my upper. There's strength and they're fucken lean as, but the disproportionate look is kinda fucked up.

Take some progress snaps. Shit lighting, dunno how to pose

Good dogs... Beautiful Mice... Time to shower n head to the hospital to see my Fam.

 

[Doctakay]

Nutrition Friday 12/12/2025

Woke up well rested and vibes are good.

Black coffee with manuka honey two sugars and milo.

Breakfast was Sour dough with peanut butter and a slice of banana bread with some butter and smothered in goats cheese.

Fucked around for the morning resting and watching Youtube on the telly, obligatory white monster and a little nougat sweet treat cos I'm not as disciplined as I should be but theres none left now so cant be tempted further.

Intra workout was the usual liquid IV.
Had to have an emergency 90g Musashi protein bar post workout cos the shakes were coming on pretty strong toward the end.

Sugar free 250ml V on the drive to the hospital cos I forgot to refill my water bottle and I had it stashed in the gym bag.

Back home about 5pm I had 450gms cooked weight of Lamb Souvlaki some in a pita wrap and the rest with 120gm cottage cheese and a whole avocado.

Shared a small Kapiti low cal fruit icecream with the dog for desert.

I'll pump the creatine and taurine before bed. The usual liver supps etc and digestives/probiotics were had throughout the day.

Macros and Cals attached.

 

[LevButlerov]

Workout Friday 12/12/2025

Well rested and weighing 90kg.
Got in about 12:30ish... Left around 2pm.

Pre workout
200mg Caffeine
12mg Rap Superdol (fucken love this stuff)

Warmup
Incumbent bike
50cals to warm the legs

Laying Hamstring Leg Curl
46kg warmup x 6
81kg x 8
74kg x 10

Glute Bridge
(never tried hip thrusts before)
65 x 12
80 x 10 (sloppy at the end lol)

Wide Grip Pullup x 4
(up by x1 rep from yesterday )
Better rest the LH tendon here, but feeling ALOT of improvement.

Leg Extension + Pullups in between sets
Warmup 40kg x 12
(Supanated pullup x 10)
103kg x 8
(Neutral grip pullup x 5)
82kg x 9.5 (fail just before top of 10)

Scapula hang/pull x 10
Supanated pullup x 5

Plated Leg Press
(160kg +54kg carriage)
214kg x 8
(130kg +54kg carriage)
184kg x16

Heavy controlled lifts really take it out of me, lights up my CNS. These chicken legs gotta get bigger. Walking funny now

Iso Bench Press
3 plates per side
120 x 6 +12 short partials
(Deadhang 60sec wide grip)
2 plates per side
80x 9 +12 half partials

Straight Barbell Curl
25kg x 16
20kg x 16

Roman Chair
Leg Swing x 10
Knee Raises x 10

All pullups/chinups were with my chin fully raises above the bar. Full range of motion and controlled. I'm loving this progress here.

Pretty gassed out now.

Hating the proportion of my legs/lower body compared to my upper. There's strength and they're fucken lean as, but the disproportionate look is kinda fucked up.

Take some progress snaps. Shit lighting, dunno how to pose

Good dogs... Beautiful Mice... Time to shower n head to the hospital to see my Fam.

Good pics and the abs coming out strong you look tight @Doctakay
214kg leg press with the heavy ham curls is the leg pump!
but you're doing chest and legs? why? 2 big groups here very high overtraining imo

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[LevButlerov]

Nutrition Friday 12/12/2025

Woke up well rested and vibes are good.

Black coffee with manuka honey two sugars and milo.

Breakfast was Sour dough with peanut butter and a slice of banana bread with some butter and smothered in goats cheese.

Fucked around for the morning resting and watching Youtube on the telly, obligatory white monster and a little nougat sweet treat cos I'm not as disciplined as I should be but theres none left now so cant be tempted further.

Intra workout was the usual liquid IV.
Had to have an emergency 90g Musashi protein bar post workout cos the shakes were coming on pretty strong toward the end.

Sugar free 250ml V on the drive to the hospital cos I forgot to refill my water bottle and I had it stashed in the gym bag.

Back home about 5pm I had 450gms cooked weight of Lamb Souvlaki some in a pita wrap and the rest with 120gm cottage cheese and a whole avocado.

Shared a small Kapiti low cal fruit icecream with the dog for desert.

I'll pump the creatine and taurine before bed. The usual liver supps etc and digestives/probiotics were had throughout the day.

Macros and Cals attached.

Meals sound good but your macros way off, your protein is low for the amount of training you doing @Doctakay

 

[Doctakay]

Good pics and the abs coming out strong you look tight @Doctakay
214kg leg press with the heavy ham curls is the leg pump!
but you're doing chest and legs? why? 2 big groups here very high overtraining imo

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

@LevButlerov thanks brother.

Just pushed for time really and trying to get as much full body in as I can, when I can. (Plus I'm a sucker for a bit of a chest press)
I'm a total hack at all this really, unstructured workouts and alot of the time I'm just winging it. I came in with all intentions of just hitting Legs and Back, cos these are areas that I feel are really lacking the most.
Recently come to learn that maybe I should be going for lower weight and heaps higher reps if I want my legs to grow?
I'm absolutely here for any suggestions from yourself and the other bros.

 

[Doctakay]

Meals sound good but your macros way off, your protein is low for the amount of training you doing @Doctakay

Yeah after posting that last night i was like "Lev is absolutely gunna be into you about not hitting the 270gm mate" So even though it was almost bedtime I mixed up a decent bowl of greek yoghurt and hit it with WPI and collagen protein peptide and blueberries.

The updated numbers in the screen shots. Didnt quite hit 270 but it was damn close.

 

[LevButlerov]

Yeah after posting that last night i was like "Lev is absolutely gunna be into you about not hitting the 270gm mate" So even though it was almost bedtime I mixed up a decent bowl of greek yoghurt and hit it with WPI and collagen protein peptide and blueberries.

The updated numbers in the screen shots. Didnt quite hit 270 but it was damn close.

protein higher there better

 

[LevButlerov]

@LevButlerov thanks brother.

Just pushed for time really and trying to get as much full body in as I can, when I can. (Plus I'm a sucker for a bit of a chest press)
I'm a total hack at all this really, unstructured workouts and alot of the time I'm just winging it. I came in with all intentions of just hitting Legs and Back, cos these are areas that I feel are really lacking the most.
Recently come to learn that maybe I should be going for lower weight and heaps higher reps if I want my legs to grow?
I'm absolutely here for any suggestions from yourself and the other bros.

Its always a balance we love training but try to do 1 big muscle group/day not too much @Doctakay

 

[BeMe]

@LevButlerov thanks brother.

Just pushed for time really and trying to get as much full body in as I can, when I can. (Plus I'm a sucker for a bit of a chest press)
I'm a total hack at all this really, unstructured workouts and alot of the time I'm just winging it. I came in with all intentions of just hitting Legs and Back, cos these are areas that I feel are really lacking the most.
Recently come to learn that maybe I should be going for lower weight and heaps higher reps if I want my legs to grow?
I'm absolutely here for any suggestions from yourself and the other bros.

Different people respond to different stimuli when it comes to training. There really isn't a 1 size fits all for anyone. Then some muscle groups will respond differently in one person as well.

Eg. You might find you need lower weight high reps for legs and high rep low weight for arms.

Never can tell without changing and tracking over a long period of time and seeing what works best for you. The more detail the better with your personal training logs. Keep notes and measure your body parts after each training block. That will help you figure things out.

Tom Platz had the greatest legs ever in bodybuilding and he was famous for doing those crazy high rep leg sessions pushing way beyond failure for mere mortals

 

[waggat]

Nutrition Friday 12/12/2025

Woke up well rested and vibes are good.

Black coffee with manuka honey two sugars and milo.

Breakfast was Sour dough with peanut butter and a slice of banana bread with some butter and smothered in goats cheese.

Fucked around for the morning resting and watching Youtube on the telly, obligatory white monster and a little nougat sweet treat cos I'm not as disciplined as I should be but theres none left now so cant be tempted further.

Intra workout was the usual liquid IV.
Had to have an emergency 90g Musashi protein bar post workout cos the shakes were coming on pretty strong toward the end.

Sugar free 250ml V on the drive to the hospital cos I forgot to refill my water bottle and I had it stashed in the gym bag.

Back home about 5pm I had 450gms cooked weight of Lamb Souvlaki some in a pita wrap and the rest with 120gm cottage cheese and a whole avocado.

Shared a small Kapiti low cal fruit icecream with the dog for desert.

I'll pump the creatine and taurine before bed. The usual liver supps etc and digestives/probiotics were had throughout the day.

Macros and Cals attached.

The lamb souvlaki wrap and bowl look awesome!

 

[Doctakay]

The lamb souvlaki wrap and bowl look awesome!

Brother! Gotta get into Aldi for a cheap souvlaki bag. Its kinda fatty (and a little on the acidic side) but if your stomach can tolerate it, it was gun value and taste for the $14. (Nearly half a kilo of lamb)

 

[Doctakay]

Sat Fuckaround Workout with RickyBobby & the BigFulla
Was meant to go to a work function and have a quick workout with a couple workmates before hand but decided to skip the work show and go home to the missus after instead. You never know how much time you have left on this planet to spend with like minded people and those that you love.

Just a bit of fun tonight, nothing serious just some fun and a hangout before the boys head off to the show.

Warmup
Rowing machine 500M sprint
Close grip pronated pullup x 3

Lightweight dumbell complex (5kg ea)
Standing lateral raise x 12
Arnold curl x 16
Bent over lateral fly x 10
Crossover hammer curl x 20
Cbum shoulder stretch
Pushup x 10

Deadlift
60kg x 13
80kg x 10
100kg x 10

Cbum shoulder stretch

Iso Bench Pullups in between
40kg x 20
Widegrip pronated pullup x 3
L sit supanated pullup x 5
80kg x 10

Hip Thrust Plated
40kg x 16
80kg x 10
(Trying to get used to these things)


Rear Delt Row on RDL machine
40kg x 20

Straight Barbell Curl
30kg x 6
(indicating fatigue and overtraining now)
20kg x 10

Don't wanna overdo it and I told the missus I'd be back at a certain time so time to pack it in.

Took a couple quick photos and asked the big fella if he could help but the lighting and angles turned out to be less than optimal. Not my regular gym and its very bright there. (I've tried to adjust the exposure later but its still not an accurate representation of what we saw on the day, the lighting does no one any favours hey) that and I can't pose for shit.

Had fun and the vibes were good. Glad I got to spend some time there with some quality blokes on the same path of self improvement.

 

[Doctakay]

Nutrition Saturday 13/12/2025

The weekend is where the discipline really drops off. My woman has always been a bit of a foodie and so am I, I guess. We would always eat out and alot of the time to excess, but that was when I was very heavy, and more financial but it isnt sustainable and made the change. That indulgence still sorta happens to some extent when I go to stay with her on the weekends. Old habits and what not.

5:30am Breaky with the Pup

300gm yoghurt
Blueberry
Strawberries 200gm
Banana
40gm milo
30gm Wpi
30gm collagen protein

Double macona coffee
Two sugars
20gm honey

4 pieces sour dough
Lashings of butter
50gm peanut butter
10gm vegemite

11:00am Brunch with the Misso

Standard "Big Breakfast" from a cafe in town.
4 pieces short cut bacon
4 sausages (shared with the Pup)
2 poached eggs
Fried tomato and mushrooms
Small serve of Housemade baked beans
Two pieces of sour dough buttered
Small hashbrown

Shared sweet potato fries
Finished off her sourdough beetroot and haloumi for her.

A small sweet treat shared
Orange cake with icing

Bit of Christmas Marzipan snack before hitting the gym for a fuckabout sesh with a couple lads.

Yakult lite probiotic

8:30pm Dinner with the Missus

Betty's Burgers (super indulgent I know)
Double patty Betty's Noosa Burger with prawns
Regular fries and a strawberry thickshake

Chicken and Cheese Naan Bread

A couple sweet treats of marzipan while watching tv together before bed.

 

[waggat]

Brother! Gotta get into Aldi for a cheap souvlaki bag. Its kinda fatty (and a little on the acidic side) but if your stomach can tolerate it, it was gun value and taste for the $14. (Nearly half a kilo of lamb)

I think my wife has got them before (not certain if it was Aldi though). A lamb one and a chicken on. Both awesome hey.

 

[Doctakay]

Nutrition Saturday 13/12/2025

The weekend is where the discipline really drops off. My woman has always been a bit of a foodie and so am I, I guess. We would always eat out and alot of the time to excess, but that was when I was very heavy, and more financial but it isnt sustainable and made the change. That indulgence still sorta happens to some extent when I go to stay with her on the weekends. Old habits and what not.

5:30am Breaky with the Pup
300gm yoghurt
Blueberry
Strawberries 200gm
Banana
40gm milo
30gm Wpi
30gm collagen protein

Double Macona coffee
Two sugars
20gm honey

4 pieces sour dough
Lashings of butter
50gm peanut butter
10gm vegemite

11:30am Brunch with the Misso
Standard "Big Breakfast" from a cafe in town.
4 pieces short cut bacon
4 sausages (shared with the Pup)
2 poached eggs
Fried tomato and mushrooms
Small serve of Housemade baked beans
Two pieces of sour dough buttered
Small hashbrown

Shared sweet potato fries
Finished off her sourdough beetroot and haloumi for her.

A small sweet treat shared
Orange cake with icing

Bit of Christmas Marzipan snack before hitting the gym for a fuckabout sesh with a couple lads.

Yakult lite probiotic

9pm Dinner with Missus
Betty's Burgers (super indulgent I know)
Double patty Betty's Noosa Burger with prawns
Regular fries and a strawberry thickshake

Chicken and Cheese Naan Bread

A couple sweet treats of marzipan while watching tv together before bed.

 

[waggat]

Sat Fuckaround Workout with RickyBobby & the BigFulla
Was meant to go to a work function and have a quick workout with a couple workmates before hand but decided to skip the work show and go home to the missus after instead. You never know how much time you have left on this planet to spend with like minded people and those that you love.

Just a bit of fun tonight, nothing serious just some fun and a hangout before the boys head off to the show.

Warmup
Rowing machine 500M sprint
Close grip pronated pullup x 3

Lightweight dumbell complex (5kg ea)
Standing lateral raise x 12
Arnold curl x 16
Bent over lateral fly x 10
Crossover hammer curl x 20
Cbum shoulder stretch
Pushup x 10

Deadlift
60kg x 13
80kg x 10
100kg x 10

Cbum shoulder stretch

Iso Bench Pullups in between
40kg x 20
Widegrip pronated pullup x 3
L sit supanated pullup x 5
80kg x 10

Hip Thrust Plated
40kg x 16
80kg x 10
(Trying to get used to these things)


Rear Delt Row on RDL machine
40kg x 20

Straight Barbell Curl
30kg x 6
(indicating fatigue and overtraining now)
20kg x 10

Don't wanna overdo it and I told the missus I'd be back at a certain time so time to pack it in.

Took a couple quick photos and asked the big fella if he could help but the lighting and angles turned out to be less than optimal. Not my regular gym and its very bright there. (I've tried to adjust the exposure later but its still not an accurate representation of what we saw on the day, the lighting does no one any favours hey) that and I can't pose for shit.

Had fun and the vibes were good. Glad I got to spend some time there with some quality blokes on the same path of self improvement.

Nice update mate. Sounds like a good session. High rep deadlifts (anything over 5 reps on deadlift is high to me) are tough going.

Looking good in the photos. I think I mentioned it before but this is more evidence that your gym has some good looking gear.

 

[waggat]

Nutrition Saturday 13/12/2025

The weekend is where the discipline really drops off. My woman has always been a bit of a foodie and so am I, I guess. We would always eat out and alot of the time to excess, but that was when I was very heavy, and more financial but it isnt sustainable and made the change. That indulgence still sorta happens to some extent when I go to stay with her on the weekends. Old habits and what not.

5:30am Breaky with the Pup
300gm yoghurt
Blueberry
Strawberries 200gm
Banana
40gm milo
30gm Wpi
30gm collagen protein

Double Macona coffee
Two sugars
20gm honey

4 pieces sour dough
Lashings of butter
50gm peanut butter
10gm vegemite

11:30am Brunch with the Misso
Standard "Big Breakfast" from a cafe in town.
4 pieces short cut bacon
4 sausages (shared with the Pup)
2 poached eggs
Fried tomato and mushrooms
Small serve of Housemade baked beans
Two pieces of sour dough buttered
Small hashbrown

Shared sweet potato fries
Finished off her sourdough beetroot and haloumi for her.

A small sweet treat shared
Orange cake with icing

Bit of Christmas Marzipan snack before hitting the gym for a fuckabout sesh with a couple lads.

Yakult lite probiotic

9pm Dinner with Missus
Betty's Burgers (super indulgent I know)
Double patty Betty's Noosa Burger with prawns
Regular fries and a strawberry thickshake

Chicken and Cheese Naan Bread

A couple sweet treats of marzipan while watching tv together before bed.View attachment 154763View attachment 154764

God that big brekkie looks good!

 

[BeMe]

Nutrition Saturday 13/12/2025

The weekend is where the discipline really drops off. My woman has always been a bit of a foodie and so am I, I guess. We would always eat out and alot of the time to excess, but that was when I was very heavy, and more financial but it isnt sustainable and made the change. That indulgence still sorta happens to some extent when I go to stay with her on the weekends. Old habits and what not.

5:30am Breaky with the Pup
300gm yoghurt
Blueberry
Strawberries 200gm
Banana
40gm milo
30gm Wpi
30gm collagen protein

Double Macona coffee
Two sugars
20gm honey

4 pieces sour dough
Lashings of butter
50gm peanut butter
10gm vegemite

11:30am Brunch with the Misso
Standard "Big Breakfast" from a cafe in town.
4 pieces short cut bacon
4 sausages (shared with the Pup)
2 poached eggs
Fried tomato and mushrooms
Small serve of Housemade baked beans
Two pieces of sour dough buttered
Small hashbrown

Shared sweet potato fries
Finished off her sourdough beetroot and haloumi for her.

A small sweet treat shared
Orange cake with icing

Bit of Christmas Marzipan snack before hitting the gym for a fuckabout sesh with a couple lads.

Yakult lite probiotic

9pm Dinner with Missus
Betty's Burgers (super indulgent I know)
Double patty Betty's Noosa Burger with prawns
Regular fries and a strawberry thickshake

Chicken and Cheese Naan Bread

A couple sweet treats of marzipan while watching tv together before bed.View attachment 154763View attachment 154764

Damn bro these food pics are gonna ruin my diet for me LOL. Looks amazing!

I'm sure you'll burn it all off in the gym no prob.

 

[Doctakay]

Damn bro these food pics are gonna ruin my diet for me LOL. Looks amazing!

I'm sure you'll burn it all off in the gym no prob.

It fills me with shame when I see my log and my diet compared to yours and others my bro But the missus insists despite the goals we still have to enjoy ourselves... Things are changing though, I'm sure she'll understand

 

[Pigsy]

Nutrition Saturday 13/12/2025

The weekend is where the discipline really drops off. My woman has always been a bit of a foodie and so am I, I guess. We would always eat out and alot of the time to excess, but that was when I was very heavy, and more financial but it isnt sustainable and made the change. That indulgence still sorta happens to some extent when I go to stay with her on the weekends. Old habits and what not.

5:30am Breaky with the Pup

300gm yoghurt
Blueberry
Strawberries 200gm
Banana
40gm milo
30gm Wpi
30gm collagen protein

Double macona coffee
Two sugars
20gm honey

4 pieces sour dough
Lashings of butter
50gm peanut butter
10gm vegemite

11:00am Brunch with the Misso

Standard "Big Breakfast" from a cafe in town.
4 pieces short cut bacon
4 sausages (shared with the Pup)
2 poached eggs
Fried tomato and mushrooms
Small serve of Housemade baked beans
Two pieces of sour dough buttered
Small hashbrown

Shared sweet potato fries
Finished off her sourdough beetroot and haloumi for her.

A small sweet treat shared
Orange cake with icing

Bit of Christmas Marzipan snack before hitting the gym for a fuckabout sesh with a couple lads.

Yakult lite probiotic

8:30pm Dinner with the Missus

Betty's Burgers (super indulgent I know)
Double patty Betty's Noosa Burger with prawns
Regular fries and a strawberry thickshake

Chicken and Cheese Naan Bread

A couple sweet treats of marzipan while watching tv together before bed.

Looking good, the work is paying off

 

[BeMe]

It fills me with shame when I see my log and my diet compared to yours and others my bro But the missus insists despite the goals we still have to enjoy ourselves... Things are changing though, I'm sure she'll understand

Things can't change overnight bro..that's just yo-yoyo dieting and it never works. With diet change needs to happen slowly over time to make it stick.

My wife and I are foodies too so I totally get you. She still eats the bad stuff here and there but I've gotten to the point where I can't even eat like that anymore. You'll find your body will change over time and sorta start to reject the fattier greasy foods and you'll crave the healthier stuff.

It's just a process and you're definitely on the right track bro! There isn't anything too heinous in that update but damn does it all look delicious!!

 

[Doctakay]

@BeMe Thank You for the encouragement brother!

 

[Doctakay]

Looking good, the work is paying off

Thank You @Pigsy Much appreciated. I'll get it all dialled in soon.

 

[Doctakay]

God that big brekkie looks good!

A little too good @waggat

 

[Pigsy]

Thank You @Pigsy Much appreciated. I'll get it all dialled in soon.

This is the way brother, like @BeMe said nothing is overnight. It's a lifestyle that becomes addictive

 

[LevButlerov]

Nutrition Saturday 13/12/2025

The weekend is where the discipline really drops off. My woman has always been a bit of a foodie and so am I, I guess. We would always eat out and alot of the time to excess, but that was when I was very heavy, and more financial but it isnt sustainable and made the change. That indulgence still sorta happens to some extent when I go to stay with her on the weekends. Old habits and what not.

5:30am Breaky with the Pup
300gm yoghurt
Blueberry
Strawberries 200gm
Banana
40gm milo
30gm Wpi
30gm collagen protein

Double Macona coffee
Two sugars
20gm honey

4 pieces sour dough
Lashings of butter
50gm peanut butter
10gm vegemite

11:30am Brunch with the Misso
Standard "Big Breakfast" from a cafe in town.
4 pieces short cut bacon
4 sausages (shared with the Pup)
2 poached eggs
Fried tomato and mushrooms
Small serve of Housemade baked beans
Two pieces of sour dough buttered
Small hashbrown

Shared sweet potato fries
Finished off her sourdough beetroot and haloumi for her.

A small sweet treat shared
Orange cake with icing

Bit of Christmas Marzipan snack before hitting the gym for a fuckabout sesh with a couple lads.

Yakult lite probiotic

9pm Dinner with Missus
Betty's Burgers (super indulgent I know)
Double patty Betty's Noosa Burger with prawns
Regular fries and a strawberry thickshake

Chicken and Cheese Naan Bread

A couple sweet treats of marzipan while watching tv together before bed.View attachment 154763View attachment 154764

6000 cal you really killed it today consider this your refeed and move on @Doctakay
but next time 6k cal we need some food pics

 

[Pigsy]

6000 cal you really killed it today consider this your refeed and move on @Doctakay
but next time 6k cal we need some food pics

Woow nearly double of calories

 

[BeMe]

6000 cal you really killed it today consider this your refeed and move on @Doctakay
but next time 6k cal we need some food pics

The pics are up there and they're glorious lol

A++++ food porn

 

[HarleyGuy]

Nutrition Saturday 13/12/2025

The weekend is where the discipline really drops off. My woman has always been a bit of a foodie and so am I, I guess. We would always eat out and alot of the time to excess, but that was when I was very heavy, and more financial but it isnt sustainable and made the change. That indulgence still sorta happens to some extent when I go to stay with her on the weekends. Old habits and what not.

5:30am Breaky with the Pup
300gm yoghurt
Blueberry
Strawberries 200gm
Banana
40gm milo
30gm Wpi
30gm collagen protein

Double Macona coffee
Two sugars
20gm honey

4 pieces sour dough
Lashings of butter
50gm peanut butter
10gm vegemite

11:30am Brunch with the Misso
Standard "Big Breakfast" from a cafe in town.
4 pieces short cut bacon
4 sausages (shared with the Pup)
2 poached eggs
Fried tomato and mushrooms
Small serve of Housemade baked beans
Two pieces of sour dough buttered
Small hashbrown

Shared sweet potato fries
Finished off her sourdough beetroot and haloumi for her.

A small sweet treat shared
Orange cake with icing

Bit of Christmas Marzipan snack before hitting the gym for a fuckabout sesh with a couple lads.

Yakult lite probiotic

9pm Dinner with Missus
Betty's Burgers (super indulgent I know)
Double patty Betty's Noosa Burger with prawns
Regular fries and a strawberry thickshake

Chicken and Cheese Naan Bread

A couple sweet treats of marzipan while watching tv together before bed.View attachment 154763View attachment 154764

Nice to see your protein creeping up to 300g bro.

It fills me with shame when I see my log and my diet compared to yours and others my bro But the missus insists despite the goals we still have to enjoy ourselves

Aw hell no! Bro I've been following this log and it's amazing! You're honest, detailed and determined. It has everything a log should have bro and you're making great progress. As soon as I read that it jumped out at me because we are our own worst critics and I'm here to tell you you are doing fucking great and your log is awesome!

Good call on easing the missus into your desire to tighten up the diet, some partners need to be eased into the idea of EVO diet life a little differently and slower sometimes.

That 6000 cals day was awesome by the way!

Are you still doing the 30g of collagen peptides ED? I'm a big fan of that.

 

[Doctakay]

Nice to see your protein creeping up to 300g bro.


Aw hell no! Bro I've been following this log and it's amazing! You're honest, detailed and determined. It has everything a log should have bro and you're making great progress. As soon as I read that it jumped out at me because we are our own worst critics and I'm here to tell you you are doing fucking great and your log is awesome!

Good call on easing the missus into your desire to tighten up the diet, some partners need to be eased into the idea of EVO diet life a little differently and slower sometimes.

That 6000 cals day was awesome by the way!

Are you still doing the 30g of collagen peptides ED? I'm a big fan of that.

Thank You so much my Brother.

I appreciate the guidance, encouragement and the vibe here so much from blokes like yourself @HarleyGuy

I have to be honest and accountable in the log and even my shit days gotta go in.

I add collagen to every protein add on i do. For example tonight for dinner im having beef bone broth with 30gm WPI and 30gm collagen. Where WPI goes, collagen goes in too.

 

[Doctakay]

Also, I dunno how I've posted Fridays gym pics twice on a doubled up nutrition post? Working off the phone in a bad reception area was when I tried updating the log this morning and I do recall some glitches. Here's a recap of some of this weekends food @LevButlerov

 

[HarleyGuy]

Also, I dunno how I've posted Fridays gym pics twice on a doubled up nutrition post? Working off the phone in a bad reception area was when I tried updating the log this morning and I do recall some glitches. Here's a recap of some of this weekends food @LevButlerov

Haha the man loves his marzipan LOL!

The injectable superdrol: do tell! Results? Sides? Dosing(s)?

 

[Doctakay]

Haha the man loves his marzipan LOL!

The injectable superdrol: do tell! Results? Sides? Dosing(s)?

I am ghost piloting a meat machine, powered by Marzipan and Superdrol @HarleyGuy

I feel heaps fuller on the superdrol. I reckon its putting on a bit of size, but I'm only using it on workout days as a pre. Anecdotally; strength increases with the dose I've found, but the poison is also in the dose.

Best to keep intraworkout carbs on hand with plenty of electrolyte hydration.
I get tired a few hours later but found clean carbs throughout the day make it easier to deal with.

Get a nice pump and a decent workout and vascularity at 4-6mg good strength increase and focus. Dog with a bone and laser beam focus and drive in the gym at 10-12mg.

I get an unusual kind of indigestion and a bit of a "chemical breath" feel that comes from my lungs when I go 12mg and beyond. It'll have me motivated and working my body hard and breathing heavy from the workout. Only ever pushed a full 25mg once or twice and those symptoms and a strong fatigue setting in about 40mins in, which made it kinda impossible to continue my workout, I think 25mg is the point of diminishing returns.

That fatigue probably only occurs due to the almost instant increase in strength it gives and the desire to use it to its full potential all the way thru the workout for the next two hours. The drive and focus at all doses 5mg and above is very noticeable and at 12mg+ all I wanna do is push the heaviest possible weight like an absolute animal until my body gives out.

Kicks in about 45mins after injection and by the time i get to the gym from home (1+hr drive) its good to go. I reckon you could pin it there and it'd only be 20mins if your moving about and working it through your body. I've pinned it at home and not got to the gym till several hours later and still been able to make good use of whats left on me.

I go shallow intramuscular in the glute using a 25G 5/8" pin on a 1ml barrel.

Its one of my all time favorite compounds and I love it so much but it's a toxic relationship

 

[Doctakay]

Food prep done for the next two days.

Smoko & Lunch

170gm Turkey breast
100gm Steamed white rice
80gm Brocolli

Dinner

500ml Bone Broth
30gm WPI90
30gm Collagen Protein

Desert

200gm Light Greek Yoghurt high protein
30gm WPI90
20gm Collagen Protein

 

[HarleyGuy]

I am ghost piloting a meat machine, powered by Marzipan and Superdrol @HarleyGuy

I feel heaps fuller on the superdrol. I reckon its putting on a bit of size, but I'm only using it on workout days as a pre. Anecdotally; strength increases with the dose I've found, but the poison is also in the dose.

Best to keep intraworkout carbs on hand with plenty of electrolyte hydration.
I get tired a few hours later but found clean carbs throughout the day make it easier to deal with.

Get a nice pump and a decent workout and vascularity at 4-6mg good strength increase and focus. Dog with a bone and laser beam focus and drive in the gym at 10-12mg.

I get an unusual kind of indigestion and a bit of a "chemical breath" feel that comes from my lungs when I go 12mg and beyond. It'll have me motivated and working my body hard and breathing heavy from the workout. Only ever pushed a full 25mg once or twice and those symptoms and a strong fatigue setting in about 40mins in, which made it kinda impossible to continue my workout, I think 25mg is the point of diminishing returns.

That fatigue probably only occurs due to the almost instant increase in strength it gives and the desire to use it to its full potential all the way thru the workout for the next two hours. The drive and focus at all doses 5mg and above is very noticeable and at 12mg+ all I wanna do is push the heaviest possible weight like an absolute animal until my body gives out.

Kicks in about 45mins after injection and by the time i get to the gym from home (1+hr drive) its good to go. I reckon you could pin it there and it'd only be 20mins if your moving about and working it through your body. I've pinned it at home and not got to the gym till several hours later and still been able to make good use of whats left on me.

I go shallow intramuscular in the glute using a 25G 5/8" pin on a 1ml barrel.

Its one of my all time favorite compounds and I love it so much but it's a toxic relationship

Amazing rundown of injectable superdrol @Doctakay. The best I've read on here so far.

 

[LevButlerov]

Also, I dunno how I've posted Fridays gym pics twice on a doubled up nutrition post? Working off the phone in a bad reception area was when I tried updating the log this morning and I do recall some glitches. Here's a recap of some of this weekends food @LevButlerov

never too much to post food pics and some glitches I've seen too @doctay
good foods

Food prep done for the next two days.

Smoko & Lunch

170gm Turkey breast
100gm Steamed white rice
80gm Brocolli

Dinner

500ml Bone Broth
30gm WPI90
30gm Collagen Protein

Desert

200gm Light Greek Yoghurt high protein
30gm WPI90
20gm Collagen Protein

perfect food prep!

 

[HarleyGuy]

Food prep done for the next two days.

Smoko & Lunch

170gm Turkey breast
100gm Steamed white rice
80gm Brocolli

Dinner

500ml Bone Broth
30gm WPI90
30gm Collagen Protein

Desert

200gm Light Greek Yoghurt high protein
30gm WPI90
20gm Collagen Protein

Now that is some clean eating. Keep that going bro!

 

[Mobster]

Smoko ??

 

[Doctakay]

Smoko ??

Aye @Mobster I love that you asked this
It's an Australian colloquialism.
Its what we call the legally required, paid 15 minute break in the workday. We start at 6-630am, "smoko" is gunna be at 9am.

I eat one meal then, and another at lunch

The name stems from smoke break. Where workers would go take 15 minutes and "munch a durry" back in the day.

 

[Doctakay]

Wednesdays smoko and lunch meal prep done.

180gm chicken breast with lemon pepper seasoning.
125gm steamed white rice
100gm brocolli

 

[Dreamer]

Wednesdays smoko and lunch meal prep done.

180gm chicken breast with lemon pepper seasoning.
125gm steamed white rice
100gm brocolli

Classic bodybuilding fuel - I have pretty much this meal everyday

 

[Ulter]

Food prep done for the next two days.

Smoko & Lunch

170gm Turkey breast
100gm Steamed white rice
80gm Brocolli

Dinner

500ml Bone Broth
30gm WPI90
30gm Collagen Protein

Desert

200gm Light Greek Yoghurt high protein
30gm WPI90
20gm Collagen Protein

Nice job mixing the turkey, the white rice, and the broccoli. Just make sure that turkey breast isn't full of nitrates. You want it to be as natural as possible. @Doctakay

 

[ceo]

Food prep done for the next two days.

Smoko & Lunch

170gm Turkey breast
100gm Steamed white rice
80gm Brocolli

Dinner

500ml Bone Broth
30gm WPI90
30gm Collagen Protein

Desert

200gm Light Greek Yoghurt high protein
30gm WPI90
20gm Collagen Protein

Bros, the dinner looking really good. Bone broth is good for the joints. @Doctakay my wife makes some good bone broth Japanese style.

 

[Doctakay]

Nice job mixing the turkey, the white rice, and the broccoli. Just make sure that turkey breast isn't full of nitrates. You want it to be as natural as possible. @Doctakay

Thanks @Ulter for the tip. I should be checking labels more often.
Its straight up turkey breast with a light marinade, but I just went and looked that one up. No added nitrates. Here is the label. I steer away from any deli or processed meats. Ham here in particular is pretty high in nitrates.

 

[Doctakay]

Bros, the dinner looking really good. Bone broth is good for the joints. @Doctakay my wife makes some good bone broth Japanese style.

Love the bone broth especially on a day where I don't really feel like eating dinner, (after a reta pin) so easy to add protein.

 

[ceo]

Love the bone broth especially on a day where I don't really feel like eating dinner, (after a reta pin) so easy to add protein.

bros japanese bone broth the best

 

[2Thick]

Food prep done for the next two days.

Smoko & Lunch

170gm Turkey breast
100gm Steamed white rice
80gm Brocolli

Dinner

500ml Bone Broth
30gm WPI90
30gm Collagen Protein

Desert

200gm Light Greek Yoghurt high protein
30gm WPI90
20gm Collagen Protein

@Doctakay I'm very impressed with the lunch, dinner, and dessert that you put together. That's good food preparation, and it shows how easy it can be.

 

[ROIDDERS]

Food prep done for the next two days.

Smoko & Lunch

170gm Turkey breast
100gm Steamed white rice
80gm Brocolli

Dinner

500ml Bone Broth
30gm WPI90
30gm Collagen Protein

Desert

200gm Light Greek Yoghurt high protein
30gm WPI90
20gm Collagen Protein

This is a fantastic meal you put together here. Seems really healthy and controlled. I like how you are avoiding the junk in your diet. @Doctakay

 

[HarleyGuy]

Wednesdays smoko and lunch meal prep done.

180gm chicken breast with lemon pepper seasoning.
125gm steamed white rice
100gm brocolli

Love the meal prep I’m doing that for my next log. Starting after Christmas break and doing a half ass job of it now too! It makes life so much easier!

 

[ballin2504]

Food prep done for the next two days.

Smoko & Lunch

170gm Turkey breast
100gm Steamed white rice
80gm Brocolli

Dinner

500ml Bone Broth
30gm WPI90
30gm Collagen Protein

Desert

200gm Light Greek Yoghurt high protein
30gm WPI90
20gm Collagen Protein

@Doctakay great work on the food there’s a lot of good choices there

 

[Doctakay]

"Workout" Tuesday 16/12/2025
Just an easy one today. Work has been pretty draining and sleep wasnt great. Late to bed and early to rise.

For the first time in a long time I almost didn't want to go, but I went anyway and even though I took it really easy (for recovery and workday energy sake) I still enjoyed myself and was glad I went.

Preworkout

Banana Bread with Peanut Butter
200mg Caffeine
5mg Superdrol
6gm Creatine HCL
3gm Taurine
50mg Viagra

Intraworkout
Liquid IV.

Warm up
Incumbent bike 50cals

Deadhang 45 sec

Pronated wide pullup x 3

Wall stretches

Supanated wide pullup + L Sit x 3
(Slow & controlled)

20 Strict Pushup

Cbum shoulder stretch

Farmers Carry
64kg 80m

Roman Chair
16 Knee Raises
10 Leg Swing

Decline Bench Crunches
1 minute x 10kg

Roman Chair
Leg Swings x 10

Kettlebell Curl complex
10 reps

All in all had fun and just enjoyed the vibe.
Was running a bit late. Pretty social day today, a few people were keen for a bit of a yarn, which was nice.

 

[Doctakay]

Nutrition Tuesday 16/12/2025

Breakfast 4am
Banana Bread with Peanut Butter
Yakult and Prebiotic Digestives

Smoko 9am
170gm Turkey Breast
100gm White Rice
80gm Brocolli

Lunch 12:30pm
180gm Lemon Pepper Chicken Breast
125gm White Rice
100gm Brocolli
1 x Large Avocado

Liver Support Supp
Detox and Debloat
Digestive Enzymes
Zinc
6gm Fish Oil
Acetyl L Carnatine

Green Coconut Water

Dinner 630pm
300gm High Protein Lite Greek Yoghurt
100gm Blueberries
20gm Milo
30gm Collagen Protein Peptide
30gm WPI90
25gm 70% Moser Roth Dark Chocolate

6 x Scrambled Egg
150gm Cottage Cheese
Pepper Seasoning

Digestive Prebiotics and Yakult

 

[LevButlerov]

Nutrition Tuesday 16/12/2025

Breakfast 4am
Banana Bread with Peanut Butter
Yakult and Prebiotic Digestives

Smoko 9am
170gm Turkey Breast
100gm White Rice
80gm Brocolli

Lunch 12:30pm
180gm Lemon Pepper Chicken Breast
125gm White Rice
100gm Brocolli
1 x Large Avocado

Liver Support Supp
Detox and Debloat
Digestive Enzymes
Zinc
6gm Fish Oil
Acetyl L Carnatine

Green Coconut Water

Dinner 630pm
300gm High Protein Lite Greek Yoghurt
100gm Blueberries
20gm Milo
30gm Collagen Protein Peptide
30gm WPI90
25gm 70% Moser Roth Dark Chocolate

6 x Scrambled Egg
150gm Cottage Cheese
Pepper Seasoning

Digestive Prebiotics and Yakult

Protein is good today and balanced macros too! well done.

 

[Ulter]

Thanks @Ulter for the tip. I should be checking labels more often.
Its straight up turkey breast with a light marinade, but I just went and looked that one up. No added nitrates. Here is the label. I steer away from any deli or processed meats. Ham here in particular is pretty high in nitrates.

You definitely want 100% turkey. What is it with 94% and then the rest marinade? That's not ideal.

 

[HarleyGuy]

Nutrition Tuesday 16/12/2025

Breakfast 4am
Banana Bread with Peanut Butter
Yakult and Prebiotic Digestives

Smoko 9am
170gm Turkey Breast
100gm White Rice
80gm Brocolli

Lunch 12:30pm
180gm Lemon Pepper Chicken Breast
125gm White Rice
100gm Brocolli
1 x Large Avocado

Liver Support Supp
Detox and Debloat
Digestive Enzymes
Zinc
6gm Fish Oil
Acetyl L Carnatine

Green Coconut Water

Dinner 630pm
300gm High Protein Lite Greek Yoghurt
100gm Blueberries
20gm Milo
30gm Collagen Protein Peptide
30gm WPI90
25gm 70% Moser Roth Dark Chocolate

6 x Scrambled Egg
150gm Cottage Cheese
Pepper Seasoning

Digestive Prebiotics and Yakult

Nice protein amount! 30g Collagen peptide nice!