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bro keep up the good work you are a machine
grass-fed bone broth goes a long way toward your nutrition and I like the fasting as well
Awesome and very thorough update man! Being able to adapt is a great skill. You never know what life will throw at you!
Man you are on top of it!
Love following these logs!
•••
A QUICKIE!
•••
I'm about 20mins from DIDO, 14hr shifts sux! The goal was to lose weight but gained 3kgs due to increase in caloric intake. I had to because of the heat and constant moving.
I can't undergo fasting to help with the weight loss goal because of DIDO it's too hard.
I'll bring my bf % down to 8-9% consistently to run Mast with my current cycle. Looking forward to Tren microdosing.
I'm going to commit to the cycle of injectables only nothing else except SR9009 & GW501516.
•••
RIPPED
•••
605am: Oh yeah... I forgot to mention. I'm sitting around 9-10% bodyfat and 84.3kg this morning.
My current is cycle is freaking FIRE. I feel so so so good.
•••
Bloodwork
•••
Online recommendations, as I don't want my GP to freak out because of the high Testosterone results.
Upsetting, for me logging regularly helped me with being organised, disciplined and stoic in my personal journey. I want people to know ADHD can be a beautiful and exciting life. We just have to be apply and trial techniques, methods, supplementation and medications.
Whenever you hit that wall and it's starting become overwhelming.
Be Breathe. Be Calm. Be Still.
Everything is going ok buddy! I promise!
Gotta Go! Damn long tiring days!
VOX
A QUICKIE!
•••
I'm about 20mins from DIDO, 14hr shifts sux! The goal was to lose weight but gained 3kgs due to increase in caloric intake. I had to because of the heat and constant moving.
I can't undergo fasting to help with the weight loss goal because of DIDO it's too hard.
I'll bring my bf % down to 8-9% consistently to run Mast with my current cycle. Looking forward to Tren microdosing.
I'm going to commit to the cycle of injectables only nothing else except SR9009 & GW501516.
•••
RIPPED
•••
605am: Oh yeah... I forgot to mention. I'm sitting around 9-10% bodyfat and 84.3kg this morning.
My current is cycle is freaking FIRE. I feel so so so good.
•••
Bloodwork
•••
Online recommendations, as I don't want my GP to freak out because of the high Testosterone results.
Upsetting, for me logging regularly helped me with being organised, disciplined and stoic in my personal journey. I want people to know ADHD can be a beautiful and exciting life. We just have to be apply and trial techniques, methods, supplementation and medications.
Whenever you hit that wall and it's starting become overwhelming.
Be Breathe. Be Calm. Be Still.
Everything is going ok buddy! I promise!
Gotta Go! Damn long tiring days!
VOX
Last edited:
•••
USSR Paradoxical Breathing Method
•••
My goodness he needs the following and if you're like Sam gasping for a pocket of air.
Please, with all of my heart. Add to your basket of knowledge the following that I've copied and pasted for you, it'll improve your cardiovascular health. I promise, you won't regret it.
•••
PDBM
•••
The technique I'm describing is called "Paradoxical Diaphragmatic Breathing" or "Self-Hug Breathing". Taught to me by again Prof. of Bio-mechanics Dr. Igor Borisov. The time I spent with learning how to overcome severe asthma.
It's a method that combines deep breathing with a physical gesture of hugging oneself, which can help:
1. Activate the diaphragm: Encourages belly breathing, rather than shallow chest breathing.
2. Relax the body: Releases physical tension, promotes relaxation, and reduces stress.
3. Improve breathing patterns: Strengthens diaphragmatic breathing, increasing oxygenation and calmness.
Practice:
1. Stand or sit comfortably with your arms at your sides.
2. Inhale deeply through your nose, allowing your belly to rise as your diaphragm descends.
3. As you inhale, wrap your arms around yourself, giving yourself a gentle hug.
4. Exhale slowly through your mouth, releasing your hug, and allowing your belly to fall as your diaphragm rises.
5. Repeat this process several times, focusing on your breath and the sensation of the hug.
This technique can be beneficial for:
- Reducing stress and anxiety.
- Improving sleep quality
- Enhancing overall breathing and respiratory function.
- Increasing self-awareness and self-compassion.
•••
So Impressed
•••
I've been going through quite a few journals here. I'm humbled to see such amazing hard work, dedication, and conviction.
I love reading the positive threads and the genuine comments helping one another. This is moving and I'm learning a lot too!
VOX
USSR Paradoxical Breathing Method
•••
My goodness he needs the following and if you're like Sam gasping for a pocket of air.
Please, with all of my heart. Add to your basket of knowledge the following that I've copied and pasted for you, it'll improve your cardiovascular health. I promise, you won't regret it.
•••
PDBM
•••
The technique I'm describing is called "Paradoxical Diaphragmatic Breathing" or "Self-Hug Breathing". Taught to me by again Prof. of Bio-mechanics Dr. Igor Borisov. The time I spent with learning how to overcome severe asthma.
It's a method that combines deep breathing with a physical gesture of hugging oneself, which can help:
1. Activate the diaphragm: Encourages belly breathing, rather than shallow chest breathing.
2. Relax the body: Releases physical tension, promotes relaxation, and reduces stress.
3. Improve breathing patterns: Strengthens diaphragmatic breathing, increasing oxygenation and calmness.
Practice:
1. Stand or sit comfortably with your arms at your sides.
2. Inhale deeply through your nose, allowing your belly to rise as your diaphragm descends.
3. As you inhale, wrap your arms around yourself, giving yourself a gentle hug.
4. Exhale slowly through your mouth, releasing your hug, and allowing your belly to fall as your diaphragm rises.
5. Repeat this process several times, focusing on your breath and the sensation of the hug.
This technique can be beneficial for:
- Reducing stress and anxiety.
- Improving sleep quality
- Enhancing overall breathing and respiratory function.
- Increasing self-awareness and self-compassion.
•••
So Impressed
•••
I've been going through quite a few journals here. I'm humbled to see such amazing hard work, dedication, and conviction.
I love reading the positive threads and the genuine comments helping one another. This is moving and I'm learning a lot too!
VOX
Day 20
Week 3 Reflection: Nourishing Resilience Amidst Searing Heat.
Last week's unexpected work call-back continued to test my adaptability. The 12-hour DIDO shifts, spring heat, and lengthy commutes, working around the clock non-stop. Really can drain a man's soul.
To combat significant energy losses, I revised my diet:
1. Big Brekkie: Eggs, bacon, avocado, baked beans, and hash browns.
2. Kept with Bone Broth soups for hydration and collagen support.
3. 1 organic superfood shake: Brainwave.
Workout & Cycle Consistency
Despite challenges, my 30-minute Fartlek workout remains unchanged: The 50x50x50x50 calisthenics exercises are providing the results I'm wanting. My current cycle of Sustanon, NPP & Primo is simply amazing, looking forward to tomorrow's first pin for the week.
The Creation of Brainwave
In 2018, I faced the ultimate test of resilience. Diagnosed with liver cancer, my world was turned upside down. The journey to recovery was daunting, but I refused to let adversity define me.
During my rehabilitation, I sought the expertise of Kosta Douridos, Rawai Beach, Phuket. I needed his expert advise to formulate a green powder juice. I showed him a video of Barbara O'Neil deep diving into superfood green juice for health.
When it comes to the power of superfoods. Kosta is the perfect advocate to guide me in crafting a bespoke blend that would support my recovery.
Together, we delved into the realm of plant-based alchemy, seeking the perfect synergy of ingredients to nurture my body and mind. Among the myriad of options, one herb stood out: Gotu Kola.
This ancient adaptogen, revered for its cognitive-enhancing properties, became the cornerstone of our formulation. Kosta could see I was struggling with my mental health because of the 3 years previously. He expressed how Gotu Kola has helped his clients worldwide. I just had to trust him without resorting to pharmaceuticals. That's what I did.
As we combined Gotu Kola with other potent plant superfoods – Whey Protein, Chlorella, Wheatgrass, Alfalfa, Moringa, Broccoli Sprout, Inulin – the essence of Brainwave began to take shape.
I asked Kosta why not Ashwagandha is it's an excellent adaptogen, but Kosta said the inclusion would:
1. Overlap with Gotu Kola's cognitive benefits
2. Increase the stimulatory effect, potentially causing:
- Jitters
- Anxiety
- Insomnia
3. Alter the blend's synergistic balance.
Besides Moringa is a fine alternative to Ashwagandha.
Adding Ashwagandha as a separate supplement or rotating it with Brainwave is best advised.
Brainwave's synergistic blend:
- Gotu Kola: Enhanced cognitive function and mental clarity.
- Whey Protein: Supported muscle recovery and growth.
- Chlorella: Boosted energy and detoxification.
- Wheatgrass: Amplified antioxidant intake.
- Alfalfa: Nourished digestive health.
- Moringa: Elevated mood and well-being.
- Broccoli Sprout: Activated cellular renewal.
- Inulin: Supported gut health and immunity.
I've shared Brainwave with people from around the world with the expected transformative results. A long story short. I convinced myself I had a real honest product to help people. I invested into Brainwave as a startup as a business in 2019 but the business partners I went in with embezzled my investment. I'll leave there, as 2019 was a very dark time.
I hope the following will help you to understand the power of green superfoods. The magic that they can be bring to your life, your aesthetic and athletic performance journey.
The following content was the product details going onto the superfoods market.
Brainwave
Warning:
- Consult a healthcare professional before use.
- Not intended for individuals under 18 years old.
- Store in a cool, dry place.
- Remember Brainwave didn't make it TGA for approval.
Brainwave - Cognitive Function and Wellness Blend.
Brainwave is a combination which offers a broad spectrum of nutrients, benefits, and synergies.
1. Gotu Kola: Enhances cognitive function, memory, and skin health.
2. Chlorella: Rich in protein, vitamins, and minerals, supports detoxification and immune function.
3. Wheatgrass: High in antioxidants, vitamins, and minerals, supports detoxification and energy.
4. Alfalfa: Rich in vitamins, minerals, and protein, supports digestive health and immune function.
5. Moringa: Packed with vitamins, minerals, and antioxidants, supports energy and overall well-being.
6. Broccoli sprout: Rich in sulforaphane, supports cancer prevention and immune function.
Macros (approximate values per serving):
- Protein: 20-30g (Chlorella, Alfalfa, Moringa)
- Fiber: 5-10g (Chlorella, Alfalfa, Moringa, Wheatgrass)
- Fat: 2-5g (Moringa, Chlorella)
- Carbohydrates: 20-30g (Wheatgrass, Alfalfa, Moringa)
- Vitamins: A, C, E, K, B complex
- Minerals: Calcium, Iron, Potassium, Magnesium, Zinc
By combining Gotu Kola with these potent greens, Brainwave creates a comprehensive formula that supports cognitive function, energy, and overall well-being.
Brainwave Formula
Net Weight: 2kg (4.4lbs)
Servings: 60-80
Serving Size: 25-30g (2-3 tablespoons)
Daily Dosage:
- Morning: 1 serving (25-30g)
- Post-Workout: 1-2 servings (25-60g)
- Before Bed: 1 serving (25-30g)
Ingredients:
- Whey Protein: 500g
- Chlorella: 200g
- Gotu Kola: 100g
- Wheatgrass: 200g
- Alfalfa: 200g
- Moringa: 100g
- Broccoli Sprout: 100g
- Inulin: 100g
Nutrition Facts (per serving):
- Calories: 120-150
- Protein: 8-10g
- Fat: 2-3g
- Carbohydrates: 20-25g
- Fiber: 5-7g
- Sugar: 5-7g
- Sodium: 50-100mg
Best to use a bakers mixer to blend together. You may also need to break it down into parts if the mixer is small home kitchen appliance
DIDO Schedule
Monday, Wednesday, Friday.
215am Wake Up.
215am Weekly Weight Check-in: 83.9kg. Sep 16.24
220am Water 500ml with 2 tsp Cayenne Pepper.
230am Devotional.
245am Be Still (Meditation).
3am ¹DPBM.
305am Full-Body Dynamic Stretching.
315am Kazan Japanese Method.
315am Workout.
345am Myofascial Foam Rolling.
4am Green Shake.
4am Shower.
420am Meal 1. Big Brekkie.
5am Drive to work.
9am Trail Mix.
1150 ²Green Shake.
Midday DPBM.
1210pm Meal 2. Bone Broth & Vegetables.
3pm Trail Mix.
7pm Brainwave.
7pm Meal 3. Bone Broth.
745 Be Still Meditation.
8pm DPBM.
8pm Bed.
¹Deep Paradoxical Breathing Method.
²Brainwave Green Superfoods Shake.
Tuesdays, Thursdays, and Saturdays.
3:55 am Wake Up.
3:55 am Water (500ml) with 2 tsp Cayenne Pepper
4:00 am Devotional.
4:10 am Be Still (Meditation).
4:20 am DPBM.
4:30 am Full-Body Dynamic Stretching.
4:40 am Kazan Japanese Method.
5:00 am Workout.
5:20 am Myofascial Foam Rolling.
530 am Brainwave.
5:30 am Shower.
5:45 am Meal 1: Big Brekkie.
6:30 am Drive to work.
10:00 am Trail Mix (snack).
12:10 pm Midday DPBM.
12:10 pm Meal 2: Bone Broth.
3:00 pm Trail Mix (snack).
715pm Brainwave.
7:00 pm Meal 3 - Bone Broth.
7:45 pm Be Still Meditation.
8:00 pm DPBM.
8:00 pm Bed.
Big Brekkie Recipe
Ingredients:
- 4 large eggs.
- 4 slices of bacon
- 1 can of Watties baked beans
- 1 cup hash browns
- 1 cup cooked coffee
Total Macronutrients:
- Calories: 945
- Protein: 51g
- Fat: 69g
- Carbohydrates: 52g
Macro Breakdown:
- Protein: 21%
- Fat: 66%
- Carbohydrates: 13%*
Protein Trail Mix
- 1/2 cup nuts (almonds, cashews, or pecans)
- 1/4 cup seeds (pumpkin, sunflower, or chia)
- 1/4 cup dried fruit (cranberries, raisins, or cherries)
- 1/4 cup protein-rich ingredients (choose one or mix):
1. - Peanut butter chips
2. - Protein puffs (e.g., whey or pea protein)
3. - Jerky bits (beef, turkey, or chicken)
4. - 1/4 cup whole grain cereal (e.g., oats, quinoa, or puffed rice)
5. 1 Tbls hemp seeds (optional)
- Pinch of salt
Mix and Match:
- Add other ingredients like coconut flakes, cinnamon, or vanilla powder to taste.
- Swap nuts or seeds with other varieties.
- Use different types of protein-rich ingredients or add more than one.
Macro Breakdown (approximate):
Per serving (1/4 cup):
- Calories: 170-200
- Protein: 10-15g
- Fat: 8-10g
- Carbohydrates: 15-20g
- Fiber: 2-3g
Supplements
'My Comeback Log Cycle: Supplements.'
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
Week 3 Reflection: Nourishing Resilience Amidst Searing Heat.
Last week's unexpected work call-back continued to test my adaptability. The 12-hour DIDO shifts, spring heat, and lengthy commutes, working around the clock non-stop. Really can drain a man's soul.
To combat significant energy losses, I revised my diet:
1. Big Brekkie: Eggs, bacon, avocado, baked beans, and hash browns.
2. Kept with Bone Broth soups for hydration and collagen support.
3. 1 organic superfood shake: Brainwave.
Workout & Cycle Consistency
Despite challenges, my 30-minute Fartlek workout remains unchanged: The 50x50x50x50 calisthenics exercises are providing the results I'm wanting. My current cycle of Sustanon, NPP & Primo is simply amazing, looking forward to tomorrow's first pin for the week.
The Creation of Brainwave
In 2018, I faced the ultimate test of resilience. Diagnosed with liver cancer, my world was turned upside down. The journey to recovery was daunting, but I refused to let adversity define me.
During my rehabilitation, I sought the expertise of Kosta Douridos, Rawai Beach, Phuket. I needed his expert advise to formulate a green powder juice. I showed him a video of Barbara O'Neil deep diving into superfood green juice for health.
When it comes to the power of superfoods. Kosta is the perfect advocate to guide me in crafting a bespoke blend that would support my recovery.
Together, we delved into the realm of plant-based alchemy, seeking the perfect synergy of ingredients to nurture my body and mind. Among the myriad of options, one herb stood out: Gotu Kola.
This ancient adaptogen, revered for its cognitive-enhancing properties, became the cornerstone of our formulation. Kosta could see I was struggling with my mental health because of the 3 years previously. He expressed how Gotu Kola has helped his clients worldwide. I just had to trust him without resorting to pharmaceuticals. That's what I did.
As we combined Gotu Kola with other potent plant superfoods – Whey Protein, Chlorella, Wheatgrass, Alfalfa, Moringa, Broccoli Sprout, Inulin – the essence of Brainwave began to take shape.
I asked Kosta why not Ashwagandha is it's an excellent adaptogen, but Kosta said the inclusion would:
1. Overlap with Gotu Kola's cognitive benefits
2. Increase the stimulatory effect, potentially causing:
- Jitters
- Anxiety
- Insomnia
3. Alter the blend's synergistic balance.
Besides Moringa is a fine alternative to Ashwagandha.
Adding Ashwagandha as a separate supplement or rotating it with Brainwave is best advised.
Brainwave's synergistic blend:
- Gotu Kola: Enhanced cognitive function and mental clarity.
- Whey Protein: Supported muscle recovery and growth.
- Chlorella: Boosted energy and detoxification.
- Wheatgrass: Amplified antioxidant intake.
- Alfalfa: Nourished digestive health.
- Moringa: Elevated mood and well-being.
- Broccoli Sprout: Activated cellular renewal.
- Inulin: Supported gut health and immunity.
I've shared Brainwave with people from around the world with the expected transformative results. A long story short. I convinced myself I had a real honest product to help people. I invested into Brainwave as a startup as a business in 2019 but the business partners I went in with embezzled my investment. I'll leave there, as 2019 was a very dark time.
I hope the following will help you to understand the power of green superfoods. The magic that they can be bring to your life, your aesthetic and athletic performance journey.
The following content was the product details going onto the superfoods market.
Brainwave
Warning:
- Consult a healthcare professional before use.
- Not intended for individuals under 18 years old.
- Store in a cool, dry place.
- Remember Brainwave didn't make it TGA for approval.
Brainwave - Cognitive Function and Wellness Blend.
Brainwave is a combination which offers a broad spectrum of nutrients, benefits, and synergies.
1. Gotu Kola: Enhances cognitive function, memory, and skin health.
2. Chlorella: Rich in protein, vitamins, and minerals, supports detoxification and immune function.
3. Wheatgrass: High in antioxidants, vitamins, and minerals, supports detoxification and energy.
4. Alfalfa: Rich in vitamins, minerals, and protein, supports digestive health and immune function.
5. Moringa: Packed with vitamins, minerals, and antioxidants, supports energy and overall well-being.
6. Broccoli sprout: Rich in sulforaphane, supports cancer prevention and immune function.
Macros (approximate values per serving):
- Protein: 20-30g (Chlorella, Alfalfa, Moringa)
- Fiber: 5-10g (Chlorella, Alfalfa, Moringa, Wheatgrass)
- Fat: 2-5g (Moringa, Chlorella)
- Carbohydrates: 20-30g (Wheatgrass, Alfalfa, Moringa)
- Vitamins: A, C, E, K, B complex
- Minerals: Calcium, Iron, Potassium, Magnesium, Zinc
By combining Gotu Kola with these potent greens, Brainwave creates a comprehensive formula that supports cognitive function, energy, and overall well-being.
Brainwave Formula
Net Weight: 2kg (4.4lbs)
Servings: 60-80
Serving Size: 25-30g (2-3 tablespoons)
Daily Dosage:
- Morning: 1 serving (25-30g)
- Post-Workout: 1-2 servings (25-60g)
- Before Bed: 1 serving (25-30g)
Ingredients:
- Whey Protein: 500g
- Chlorella: 200g
- Gotu Kola: 100g
- Wheatgrass: 200g
- Alfalfa: 200g
- Moringa: 100g
- Broccoli Sprout: 100g
- Inulin: 100g
Nutrition Facts (per serving):
- Calories: 120-150
- Protein: 8-10g
- Fat: 2-3g
- Carbohydrates: 20-25g
- Fiber: 5-7g
- Sugar: 5-7g
- Sodium: 50-100mg
Best to use a bakers mixer to blend together. You may also need to break it down into parts if the mixer is small home kitchen appliance
DIDO Schedule
Monday, Wednesday, Friday.
215am Wake Up.
215am Weekly Weight Check-in: 83.9kg. Sep 16.24
220am Water 500ml with 2 tsp Cayenne Pepper.
230am Devotional.
245am Be Still (Meditation).
3am ¹DPBM.
305am Full-Body Dynamic Stretching.
315am Kazan Japanese Method.
315am Workout.
345am Myofascial Foam Rolling.
4am Green Shake.
4am Shower.
420am Meal 1. Big Brekkie.
5am Drive to work.
9am Trail Mix.
1150 ²Green Shake.
Midday DPBM.
1210pm Meal 2. Bone Broth & Vegetables.
3pm Trail Mix.
7pm Brainwave.
7pm Meal 3. Bone Broth.
745 Be Still Meditation.
8pm DPBM.
8pm Bed.
¹Deep Paradoxical Breathing Method.
²Brainwave Green Superfoods Shake.
Tuesdays, Thursdays, and Saturdays.
3:55 am Wake Up.
3:55 am Water (500ml) with 2 tsp Cayenne Pepper
4:00 am Devotional.
4:10 am Be Still (Meditation).
4:20 am DPBM.
4:30 am Full-Body Dynamic Stretching.
4:40 am Kazan Japanese Method.
5:00 am Workout.
5:20 am Myofascial Foam Rolling.
530 am Brainwave.
5:30 am Shower.
5:45 am Meal 1: Big Brekkie.
6:30 am Drive to work.
10:00 am Trail Mix (snack).
12:10 pm Midday DPBM.
12:10 pm Meal 2: Bone Broth.
3:00 pm Trail Mix (snack).
715pm Brainwave.
7:00 pm Meal 3 - Bone Broth.
7:45 pm Be Still Meditation.
8:00 pm DPBM.
8:00 pm Bed.
Big Brekkie Recipe
Ingredients:
- 4 large eggs.
- 4 slices of bacon
- 1 can of Watties baked beans
- 1 cup hash browns
- 1 cup cooked coffee
Total Macronutrients:
- Calories: 945
- Protein: 51g
- Fat: 69g
- Carbohydrates: 52g
Macro Breakdown:
- Protein: 21%
- Fat: 66%
- Carbohydrates: 13%*
Protein Trail Mix
- 1/2 cup nuts (almonds, cashews, or pecans)
- 1/4 cup seeds (pumpkin, sunflower, or chia)
- 1/4 cup dried fruit (cranberries, raisins, or cherries)
- 1/4 cup protein-rich ingredients (choose one or mix):
1. - Peanut butter chips
2. - Protein puffs (e.g., whey or pea protein)
3. - Jerky bits (beef, turkey, or chicken)
4. - 1/4 cup whole grain cereal (e.g., oats, quinoa, or puffed rice)
5. 1 Tbls hemp seeds (optional)
- Pinch of salt
Mix and Match:
- Add other ingredients like coconut flakes, cinnamon, or vanilla powder to taste.
- Swap nuts or seeds with other varieties.
- Use different types of protein-rich ingredients or add more than one.
Macro Breakdown (approximate):
Per serving (1/4 cup):
- Calories: 170-200
- Protein: 10-15g
- Fat: 8-10g
- Carbohydrates: 15-20g
- Fiber: 2-3g
Supplements
'My Comeback Log Cycle: Supplements.'
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
•••
Day 21
•••
Adjusting Nutrition and Energy Balance
This week, I've intentionally removed Meal 1 from my routine to optimize weight management. Reflecting on the past two weeks, I realized I was overcompensating for energy needs, leading to excessive calorie intake.
Taking a week's break from DIDO allows me to:
1. Rebalance hunger and satiety cues.
2. Enhance nutrient efficiency.
3. Improve mental clarity and focus.
By adjusting my nutrition during the week break from DIDO, I'm cultivating a healthier relationship with food and energy. This mindful approach will help me achieve optimal balance and well-being.
Daily Schedule
Monday, Wednesday, Friday
6:00 AM - Wake Up
6:05AM - Weekly Weight Check-in 83.2kg
6:20 AM - Water 500ml with 2 tsp Cayenne Pepper
6:30 AM - Devotional
6:45 AM - Be Still (Meditation)
7:00 AM - DPBM
7:05 AM - Movement Preparation A
7:15 AM - Workout
8 AM - Myofascial Foam Rolling
11:50AM - Green Shake, Midday DPBM
12:10 PM - Meal 2: Bone Broth & Vegetables
7:00 PM - Brainwave Supplement
7:00 PM - Meal 3: Bone Broth
7:45 PM - Be Still Meditation
8:00 PM - DPBM
8:00 PM - Sleep
Workout
Movement Preparation A
A warm up routine before a session.
Start with Level 1, for the first 6 weeks. Then Level 2 weeks 7-12. Finally, Level 3 weeks 12-16.
Time: 5-10 mins.
️ Level 1: 1 x 05-10 Reps
️ Level 2: 1 x 10-15 Reps
️ Level 3: 1 x 15-20 Reps
Exercises:
1. Brady Bands Series
2. Inchworm.
3. Walking Knee to Chest
4. Walking Pull-Back Butt Kicks
5. Alternating Lateral Lunge Walk
6. Walking Warrior Lunge.
7. Walking Spiderman With Hip Lift.
8. Reverse Lunge Posterolateral Reach
9. Bird Dog
10. X Band Box Walks.
11. Toy Solider.
12. Rocking Ankle Mobilization.
Fartlek - Green / Blue Zone
Fartlek Training 30mins
- Walk from one post to the next.
- Sprint from that post to the next.
- Walk again to recover.
See results below
50x50x50x50 Push-ups, Abs, Hindu Squats, Pull-ups. Performed at a local park.
Cycle
1 x Sustanon 250mg
1 x Primo 100mg
1 x NPP 200mg
Supplements
Pre-Workout:
Creatine Monohydrate 5g
Citrulline Malate 2-3g
Beta Alanine 2-3g
Caffeine 200mg
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
Day 21
•••
Adjusting Nutrition and Energy Balance
This week, I've intentionally removed Meal 1 from my routine to optimize weight management. Reflecting on the past two weeks, I realized I was overcompensating for energy needs, leading to excessive calorie intake.
Taking a week's break from DIDO allows me to:
1. Rebalance hunger and satiety cues.
2. Enhance nutrient efficiency.
3. Improve mental clarity and focus.
By adjusting my nutrition during the week break from DIDO, I'm cultivating a healthier relationship with food and energy. This mindful approach will help me achieve optimal balance and well-being.
Daily Schedule
Monday, Wednesday, Friday
6:00 AM - Wake Up
6:05AM - Weekly Weight Check-in 83.2kg
6:20 AM - Water 500ml with 2 tsp Cayenne Pepper
6:30 AM - Devotional
6:45 AM - Be Still (Meditation)
7:00 AM - DPBM
7:05 AM - Movement Preparation A
7:15 AM - Workout
8 AM - Myofascial Foam Rolling
11:50AM - Green Shake, Midday DPBM
12:10 PM - Meal 2: Bone Broth & Vegetables
7:00 PM - Brainwave Supplement
7:00 PM - Meal 3: Bone Broth
7:45 PM - Be Still Meditation
8:00 PM - DPBM
8:00 PM - Sleep
Workout
Movement Preparation A
A warm up routine before a session.
Start with Level 1, for the first 6 weeks. Then Level 2 weeks 7-12. Finally, Level 3 weeks 12-16.
Time: 5-10 mins.
️ Level 1: 1 x 05-10 Reps️ Level 2: 1 x 10-15 Reps️ Level 3: 1 x 15-20 RepsExercises:
1. Brady Bands Series
2. Inchworm.
3. Walking Knee to Chest
4. Walking Pull-Back Butt Kicks
5. Alternating Lateral Lunge Walk
6. Walking Warrior Lunge.
7. Walking Spiderman With Hip Lift.
8. Reverse Lunge Posterolateral Reach
9. Bird Dog
10. X Band Box Walks.
11. Toy Solider.
12. Rocking Ankle Mobilization.
Fartlek - Green / Blue Zone
Fartlek Training 30mins
- Walk from one post to the next.
- Sprint from that post to the next.
- Walk again to recover.
See results below
50x50x50x50 Push-ups, Abs, Hindu Squats, Pull-ups. Performed at a local park.
Cycle
1 x Sustanon 250mg
1 x Primo 100mg
1 x NPP 200mg
Supplements
Pre-Workout:
Creatine Monohydrate 5g
Citrulline Malate 2-3g
Beta Alanine 2-3g
Caffeine 200mg
Medication
1 x Ibresartan 150mg.
1 x Rosuvastatin 10mg.
I'll have to film the method taught to me by Dr. Igor Borisov. It'll enable readers to put 2 & 2 together with proper technique and form.@VOX you're pretty deep into this, on the breathing part PDBM interesting I'll check into it, I do breathing exercises before big lifts
and EVO family has great logs some amazing stories
The DPBM Method can really whip the life out of you as it's a workout in itself. Consistency is vital. I just have to figure out how I'm going to go about it...
VOX
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