Approved Log Wedding Prep Transformation Cycle Log

[Kouta]

Welcome to my very first log and wedding accountability prep log.
After way too long of a break, eating and drinking like shit and little to no training, there was no better time to jump right back in to prepare for my very own wedding in 9 months.

Bit about myself, former aussie sport athlete turned bodybuilder lover. Have been in and out of the gym since I was 18 and have used peds since I was about 21-22. Currently just running a TRT dose through the start of my deficit phase but considering introducing Reta and Hgh to help push through lower calories, maintain as much muscle mass I have left and most importantly boost recovery and sleep. Then phase 2 (the lean bulk) will start when I’m satisfied with the excess fat I’ve dropped as well as positive blood tests.

Doesn't look like it now but have previously used many differently oils, orals. Keen to get back into the best shape of my life and forget this little chapter.

Not currently sponsored but will be keen to finally use @StoryOfTheProphet Test P he sent across too me!

Current Stats

• Age: 32
• Height: 187cm
• Current Weight: 90.4kgs
• Goal Weight: 85kgs
• Goal: Cut/Recomp

---

​

Initial Check-In
Date: 14/02/2026

Body Measurements

• Weight (fasted): 90.4kgs
• Waist: 86.5cm
• Chest: 108.5cm
• Right Bicep: 38cm
• Left Bicep: 38.5cm
• Right Thigh: 61cm
• Left Thigh: 62.5cm

Nutrition

• Calories: 2574kcal
• Protein: 241g
• Carbs: 274g
• Fats: 69g
• Water intake: 4L/day

PEDs

Compounds: Test E 150mg/week (TRT)

Supplements

• Magnesium Oxide, Citrate and Glycinate 500mg
• Fish Oil EPA & DHA 2g
• NAC 1.3g
• Cialis 10mg/E2D
• Electrolytes
• Prework outs
• Whey Protein

Training

• Split: Upper x2, Lower x2, Accessories (5x per week) 4 week RPE
• Cardio: 1x per week currently
• Steps per day: 10,000 (goal)

 

[Demon_throne]

Hey bro nice little intro, keen to see you morph and change shape.

Can you give us a full food break down?

Only note to start with you you could probably afford to lower your fat a little to 60 frees up a few cals that way

 

[Kouta]

Hey bro nice little intro, keen to see you morph and change shape.

Can you give us a full food break down?

Only note to start with you you could probably afford to lower your fat a little to 60 frees up a few cals that way

Putting together the first half of the new weeks meals tomorrow so I’ll post up what I’ll be eating each day, I was always better when I “ate like a dog” so pretty much the same thing every single day and played with seasonings/sauces

 

[Dreamer]

Welcome to my very first log and wedding accountability prep log.
After way too long of a break, eating and drinking like shit and little to no training, there was no better time to jump right back in to prepare for my very own wedding in 9 months.

Bit about myself, former aussie sport athlete turned bodybuilder lover. Have been in and out of the gym since I was 18 and have used peds since I was about 21-22. Currently just running a TRT dose through the start of my deficit phase but considering introducing Reta and Hgh to help push through lower calories, maintain as much muscle mass I have left and most importantly boost recovery and sleep. Then phase 2 (the lean bulk) will start when I’m satisfied with the excess fat I’ve dropped as well as positive blood tests.

Doesn't look like it now but have previously used many differently oils, orals. Keen to get back into the best shape of my life and forget this little chapter.

Not currently sponsored but will be keen to finally use @StoryOfTheProphet Test P he sent across too me!

Current Stats

• Age: 32
• Height: 187cm
• Current Weight: 90.4kgs
• Goal Weight: 85kgs
• Goal: Cut/Recomp

​

---

Initial Check-In
Date: 14/02/2026

Body Measurements

• Weight (fasted): 90.4kgs
• Waist: 86.5cm
• Chest: 108.5cm
• Right Bicep: 38cm
• Left Bicep: 38.5cm
• Right Thigh: 61cm
• Left Thigh: 62.5cm

Nutrition

• Calories: 2574kcal
• Protein: 241g
• Carbs: 274g
• Fats: 69g
• Water intake: 4L/day

PEDs

Compounds: Test E 150mg/week (TRT)

Supplements

• Magnesium Oxide, Citrate and Glycinate 500mg
• Fish Oil EPA & DHA 2g
• NAC 1.3g
• Cialis 10mg/E2D
• Electrolytes
• Prework outs
• Whey Protein

Training

• Split: Upper x2, Lower x2, Accessories (5x per week) 4 week RPE
• Cardio: 1x per week currently
• Steps per day: 10,000 (goal)

Decent base to start from, add the GH and reta, wont take long to lose the fat.

Whats the cycle plan for the bulk?

 

[Kouta]

Decent base to start from, add the GH and reta, wont take long to lose the fat.

Whats the cycle plan for the bulk?

Still fairly undecided as my main focus right now is setting the correct eating habits again and being consistent, but will most likely have npp and either mast/primo thrown in too. But definitely open to suggestions and trying something new

 

[Dreamer]

Still fairly undecided as my main focus right now is setting the correct eating habits again and being consistent, but will most likely have npp and either mast/primo thrown in too. But definitely open to suggestions and trying something new

With the timeframe you have, would you consider a nice long cycle on say test/eq/primo

 

[Kouta]

With the timeframe you have, would you consider a nice long cycle on say test/eq/primo

EQ is probably one of the only oils I’ve never used so could be a good time to see what it’s capable of, and primo would absolutely be my first choice as the dht in my stack, the only problem is getting my hands on it atm! Was able to run it previously fairly high with moderate test without crashing my e2 which was amazing

 

[Dreamer]

EQ is probably one of the only oils I’ve never used so could be a good time to see what it’s capable of, and primo would absolutely be my first choice as the dht in my stack, the only problem is getting my hands on it atm! Was able to run it previously fairly high with moderate test without crashing my e2 which was amazing

I really really like EQ, slow steady and dry gains, overall very quiet but effective.

There are a couple guys with legit primo atm @Norvex and @Gold Standard Labs

 

[LevButlerov]

Welcome to my very first log and wedding accountability prep log.
After way too long of a break, eating and drinking like shit and little to no training, there was no better time to jump right back in to prepare for my very own wedding in 9 months.

Bit about myself, former aussie sport athlete turned bodybuilder lover. Have been in and out of the gym since I was 18 and have used peds since I was about 21-22. Currently just running a TRT dose through the start of my deficit phase but considering introducing Reta and Hgh to help push through lower calories, maintain as much muscle mass I have left and most importantly boost recovery and sleep. Then phase 2 (the lean bulk) will start when I’m satisfied with the excess fat I’ve dropped as well as positive blood tests.

Doesn't look like it now but have previously used many differently oils, orals. Keen to get back into the best shape of my life and forget this little chapter.

Not currently sponsored but will be keen to finally use @StoryOfTheProphet Test P he sent across too me!

Current Stats

• Age: 32
• Height: 187cm
• Current Weight: 90.4kgs
• Goal Weight: 85kgs
• Goal: Cut/Recomp

​

---

Initial Check-In
Date: 14/02/2026

Body Measurements

• Weight (fasted): 90.4kgs
• Waist: 86.5cm
• Chest: 108.5cm
• Right Bicep: 38cm
• Left Bicep: 38.5cm
• Right Thigh: 61cm
• Left Thigh: 62.5cm

Nutrition

• Calories: 2574kcal
• Protein: 241g
• Carbs: 274g
• Fats: 69g
• Water intake: 4L/day

PEDs

Compounds: Test E 150mg/week (TRT)

Supplements

• Magnesium Oxide, Citrate and Glycinate 500mg
• Fish Oil EPA & DHA 2g
• NAC 1.3g
• Cialis 10mg/E2D
• Electrolytes
• Prework outs
• Whey Protein

Training

• Split: Upper x2, Lower x2, Accessories (5x per week) 4 week RPE
• Cardio: 1x per week currently
• Steps per day: 10,000 (goal)

fully welcome to the EVO family @Kouta happy to see you share this! you look good in the pics, wide shoulders, strong arms and you're lean!

we had a good wedding prep journal with @fatboy999 as well
https://www.evolutionary.org/forums/threads/wedding-prep-cycle-journal.105467/

Lets start diet training supp talk before gear talk

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

 

[fatboy999]

Welcome! You'll smash the wedding prep bro! Solid crew here on evo and I'm sure @StoryOfTheProphet Test P will make you feel great bro

 

[Norvex]

Nice work bro keen to see how you go with this one!
Great goal to work towards and keep you locked in.

And thanks for the tag @Dreamer

We have 100mg primo in stock but if you're looking for a bit higher mg, @Gold Standard Labs is your man to chat to

All the best man and will be checking back in to see how you go along the journey to the wedding

 

[Gold Standard Labs]

Nice work bro keen to see how you go with this one!
Great goal to work towards and keep you locked in.

And thanks for the tag @Dreamer

We have 100mg primo in stock but if you're looking for a bit higher mg, @Gold Standard Labs is your man to chat to

All the best man and will be checking back in to see how you go along the journey to the wedding

Thanks for the mention big playa, appreciate you

Welcome to.the EVO family @Kouta !

Keen to see you absolutely kill this log mate, will be following along on your fitness journey

 

[Kouta]

Sundays and Wednesdays are usually meal prep days for me as I’m not a big fan of eating meat 3 days after cooking it!

From left to right are my first 4 meals of the day, which I pretty well don’t change the ingredients more so play with the amounts to fit my macros.

Breakfast
6:00am
126g cooked lean beef mince
70g cut green beans
40g peanut butter
P 42.8g C 9.8g F 36.6g

Meal 2
9:00am
116g cooked chicken breast
150g cooked basmati rice
75g mixed stir fry vegetables
P 39.3g C 44.6g F 7.1g

Meal 3
12:00pm
116g cooked chicken breast
150g cooked basmati rice
75g mixed stir fry vegetables
P 39.3g C 44.6g F 7.1g

Pre workout Meal
3:00pm
75g freedom xo cocoa crunch
30g genetix lean whey protein
Medium banana
P 31.3g C 77.6g F 4g

 

[Kouta]

Thanks for the mention big playa, appreciate you

Welcome to.the EVO family @Kouta !

Keen to see you absolutely kill this log mate, will be following along on your fitness journey

Crazy I’ve been a member since 2017 but have never logged or anything, crept quietly in the shadows like your crazy stalker ex girlfriend

 

[Mobster]

I went clothes shopping for a weeding reception yesterday (it's next month). Up at the XXL end of the rack lol

 

[stevesmi]

Welcome to my very first log and wedding accountability prep log.
After way too long of a break, eating and drinking like shit and little to no training, there was no better time to jump right back in to prepare for my very own wedding in 9 months.

Bit about myself, former aussie sport athlete turned bodybuilder lover. Have been in and out of the gym since I was 18 and have used peds since I was about 21-22. Currently just running a TRT dose through the start of my deficit phase but considering introducing Reta and Hgh to help push through lower calories, maintain as much muscle mass I have left and most importantly boost recovery and sleep. Then phase 2 (the lean bulk) will start when I’m satisfied with the excess fat I’ve dropped as well as positive blood tests.

Doesn't look like it now but have previously used many differently oils, orals. Keen to get back into the best shape of my life and forget this little chapter.

Not currently sponsored but will be keen to finally use @StoryOfTheProphet Test P he sent across too me!

Current Stats

• Age: 32
• Height: 187cm
• Current Weight: 90.4kgs
• Goal Weight: 85kgs
• Goal: Cut/Recomp

​

---

Initial Check-In
Date: 14/02/2026

Body Measurements

• Weight (fasted): 90.4kgs
• Waist: 86.5cm
• Chest: 108.5cm
• Right Bicep: 38cm
• Left Bicep: 38.5cm
• Right Thigh: 61cm
• Left Thigh: 62.5cm

Nutrition

• Calories: 2574kcal
• Protein: 241g
• Carbs: 274g
• Fats: 69g
• Water intake: 4L/day

PEDs

Compounds: Test E 150mg/week (TRT)

Supplements

• Magnesium Oxide, Citrate and Glycinate 500mg
• Fish Oil EPA & DHA 2g
• NAC 1.3g
• Cialis 10mg/E2D
• Electrolytes
• Prework outs
• Whey Protein

Training

• Split: Upper x2, Lower x2, Accessories (5x per week) 4 week RPE
• Cardio: 1x per week currently
• Steps per day: 10,000 (goal)

@Kouta very simple training i like it. It shows you don't have to complicate things. And you'll keep yourself healthy going into the wedding.

 

[ROIDDERS]

Welcome to my very first log and wedding accountability prep log.
After way too long of a break, eating and drinking like shit and little to no training, there was no better time to jump right back in to prepare for my very own wedding in 9 months.

Bit about myself, former aussie sport athlete turned bodybuilder lover. Have been in and out of the gym since I was 18 and have used peds since I was about 21-22. Currently just running a TRT dose through the start of my deficit phase but considering introducing Reta and Hgh to help push through lower calories, maintain as much muscle mass I have left and most importantly boost recovery and sleep. Then phase 2 (the lean bulk) will start when I’m satisfied with the excess fat I’ve dropped as well as positive blood tests.

Doesn't look like it now but have previously used many differently oils, orals. Keen to get back into the best shape of my life and forget this little chapter.

Not currently sponsored but will be keen to finally use @StoryOfTheProphet Test P he sent across too me!

Current Stats

• Age: 32
• Height: 187cm
• Current Weight: 90.4kgs
• Goal Weight: 85kgs
• Goal: Cut/Recomp

​

---

Initial Check-In
Date: 14/02/2026

Body Measurements

• Weight (fasted): 90.4kgs
• Waist: 86.5cm
• Chest: 108.5cm
• Right Bicep: 38cm
• Left Bicep: 38.5cm
• Right Thigh: 61cm
• Left Thigh: 62.5cm

Nutrition

• Calories: 2574kcal
• Protein: 241g
• Carbs: 274g
• Fats: 69g
• Water intake: 4L/day

PEDs

Compounds: Test E 150mg/week (TRT)

Supplements

• Magnesium Oxide, Citrate and Glycinate 500mg
• Fish Oil EPA & DHA 2g
• NAC 1.3g
• Cialis 10mg/E2D
• Electrolytes
• Prework outs
• Whey Protein

Training

• Split: Upper x2, Lower x2, Accessories (5x per week) 4 week RPE
• Cardio: 1x per week currently
• Steps per day: 10,000 (goal)

Excellent work, man. The nutrition is definitely on point and your training is definitely getting you where you need to go. This is a great start to this log. @Kouta

 

[2Thick]

Welcome to my very first log and wedding accountability prep log.
After way too long of a break, eating and drinking like shit and little to no training, there was no better time to jump right back in to prepare for my very own wedding in 9 months.

Bit about myself, former aussie sport athlete turned bodybuilder lover. Have been in and out of the gym since I was 18 and have used peds since I was about 21-22. Currently just running a TRT dose through the start of my deficit phase but considering introducing Reta and Hgh to help push through lower calories, maintain as much muscle mass I have left and most importantly boost recovery and sleep. Then phase 2 (the lean bulk) will start when I’m satisfied with the excess fat I’ve dropped as well as positive blood tests.

Doesn't look like it now but have previously used many differently oils, orals. Keen to get back into the best shape of my life and forget this little chapter.

Not currently sponsored but will be keen to finally use @StoryOfTheProphet Test P he sent across too me!

Current Stats

• Age: 32
• Height: 187cm
• Current Weight: 90.4kgs
• Goal Weight: 85kgs
• Goal: Cut/Recomp

​

---

Initial Check-In
Date: 14/02/2026

Body Measurements

• Weight (fasted): 90.4kgs
• Waist: 86.5cm
• Chest: 108.5cm
• Right Bicep: 38cm
• Left Bicep: 38.5cm
• Right Thigh: 61cm
• Left Thigh: 62.5cm

Nutrition

• Calories: 2574kcal
• Protein: 241g
• Carbs: 274g
• Fats: 69g
• Water intake: 4L/day

PEDs

Compounds: Test E 150mg/week (TRT)

Supplements

• Magnesium Oxide, Citrate and Glycinate 500mg
• Fish Oil EPA & DHA 2g
• NAC 1.3g
• Cialis 10mg/E2D
• Electrolytes
• Prework outs
• Whey Protein

Training

• Split: Upper x2, Lower x2, Accessories (5x per week) 4 week RPE
• Cardio: 1x per week currently
• Steps per day: 10,000 (goal)

Nice man, we definitely want to get you in the best shape your life. @Kouta hopefully as is long progressive, you can add in some other PEDs as well.

 

[ceo]

Welcome to my very first log and wedding accountability prep log.
After way too long of a break, eating and drinking like shit and little to no training, there was no better time to jump right back in to prepare for my very own wedding in 9 months.

Bit about myself, former aussie sport athlete turned bodybuilder lover. Have been in and out of the gym since I was 18 and have used peds since I was about 21-22. Currently just running a TRT dose through the start of my deficit phase but considering introducing Reta and Hgh to help push through lower calories, maintain as much muscle mass I have left and most importantly boost recovery and sleep. Then phase 2 (the lean bulk) will start when I’m satisfied with the excess fat I’ve dropped as well as positive blood tests.

Doesn't look like it now but have previously used many differently oils, orals. Keen to get back into the best shape of my life and forget this little chapter.

Not currently sponsored but will be keen to finally use @StoryOfTheProphet Test P he sent across too me!

Current Stats

• Age: 32
• Height: 187cm
• Current Weight: 90.4kgs
• Goal Weight: 85kgs
• Goal: Cut/Recomp

​

---

Initial Check-In
Date: 14/02/2026

Body Measurements

• Weight (fasted): 90.4kgs
• Waist: 86.5cm
• Chest: 108.5cm
• Right Bicep: 38cm
• Left Bicep: 38.5cm
• Right Thigh: 61cm
• Left Thigh: 62.5cm

Nutrition

• Calories: 2574kcal
• Protein: 241g
• Carbs: 274g
• Fats: 69g
• Water intake: 4L/day

PEDs

Compounds: Test E 150mg/week (TRT)

Supplements

• Magnesium Oxide, Citrate and Glycinate 500mg
• Fish Oil EPA & DHA 2g
• NAC 1.3g
• Cialis 10mg/E2D
• Electrolytes
• Prework outs
• Whey Protein

Training

• Split: Upper x2, Lower x2, Accessories (5x per week) 4 week RPE
• Cardio: 1x per week currently
• Steps per day: 10,000 (goal)

@Kouta bros It's good to see that you transition from playing sports to bodybuilding. You got some built-in motivation and you know how champions should be acting so this is going to be a good one.

 

[Ulter]

Sundays and Wednesdays are usually meal prep days for me as I’m not a big fan of eating meat 3 days after cooking it!

From left to right are my first 4 meals of the day, which I pretty well don’t change the ingredients more so play with the amounts to fit my macros.

Breakfast
6:00am
126g cooked lean beef mince
70g cut green beans
40g peanut butter
P 42.8g C 9.8g F 36.6g

Meal 2
9:00am
116g cooked chicken breast
150g cooked basmati rice
75g mixed stir fry vegetables
P 39.3g C 44.6g F 7.1g

Meal 3
12:00pm
116g cooked chicken breast
150g cooked basmati rice
75g mixed stir fry vegetables
P 39.3g C 44.6g F 7.1g

Pre workout Meal
3:00pm
75g freedom xo cocoa crunch
30g genetix lean whey protein
Medium banana
P 31.3g C 77.6g F 4g

Very nice on the food prep for sure. I like the stir-fry vegetables, chicken, and basmati rice. Those look good together. @Kouta

 

[ballin2504]

Welcome to my very first log and wedding accountability prep log.
After way too long of a break, eating and drinking like shit and little to no training, there was no better time to jump right back in to prepare for my very own wedding in 9 months.

Bit about myself, former aussie sport athlete turned bodybuilder lover. Have been in and out of the gym since I was 18 and have used peds since I was about 21-22. Currently just running a TRT dose through the start of my deficit phase but considering introducing Reta and Hgh to help push through lower calories, maintain as much muscle mass I have left and most importantly boost recovery and sleep. Then phase 2 (the lean bulk) will start when I’m satisfied with the excess fat I’ve dropped as well as positive blood tests.

Doesn't look like it now but have previously used many differently oils, orals. Keen to get back into the best shape of my life and forget this little chapter.

Not currently sponsored but will be keen to finally use @StoryOfTheProphet Test P he sent across too me!

Current Stats

• Age: 32
• Height: 187cm
• Current Weight: 90.4kgs
• Goal Weight: 85kgs
• Goal: Cut/Recomp

---

​

Initial Check-In
Date: 14/02/2026

Body Measurements

• Weight (fasted): 90.4kgs
• Waist: 86.5cm
• Chest: 108.5cm
• Right Bicep: 38cm
• Left Bicep: 38.5cm
• Right Thigh: 61cm
• Left Thigh: 62.5cm

Nutrition

• Calories: 2574kcal
• Protein: 241g
• Carbs: 274g
• Fats: 69g
• Water intake: 4L/day

PEDs

Compounds: Test E 150mg/week (TRT)

Supplements

• Magnesium Oxide, Citrate and Glycinate 500mg
• Fish Oil EPA & DHA 2g
• NAC 1.3g
• Cialis 10mg/E2D
• Electrolytes
• Prework outs
• Whey Protein

Training

• Split: Upper x2, Lower x2, Accessories (5x per week) 4 week RPE
• Cardio: 1x per week currently
• Steps per day: 10,000 (goal)

@Kouta very nice start to the log. Glad to have you here on Evo now let’s get it.

 

[RoySimpson]

Welcome to my very first log and wedding accountability prep log.
After way too long of a break, eating and drinking like shit and little to no training, there was no better time to jump right back in to prepare for my very own wedding in 9 months.

Bit about myself, former aussie sport athlete turned bodybuilder lover. Have been in and out of the gym since I was 18 and have used peds since I was about 21-22. Currently just running a TRT dose through the start of my deficit phase but considering introducing Reta and Hgh to help push through lower calories, maintain as much muscle mass I have left and most importantly boost recovery and sleep. Then phase 2 (the lean bulk) will start when I’m satisfied with the excess fat I’ve dropped as well as positive blood tests.

Doesn't look like it now but have previously used many differently oils, orals. Keen to get back into the best shape of my life and forget this little chapter.

Not currently sponsored but will be keen to finally use @StoryOfTheProphet Test P he sent across too me!

Current Stats

• Age: 32
• Height: 187cm
• Current Weight: 90.4kgs
• Goal Weight: 85kgs
• Goal: Cut/Recomp

​

---

Initial Check-In
Date: 14/02/2026

Body Measurements

• Weight (fasted): 90.4kgs
• Waist: 86.5cm
• Chest: 108.5cm
• Right Bicep: 38cm
• Left Bicep: 38.5cm
• Right Thigh: 61cm
• Left Thigh: 62.5cm

Nutrition

• Calories: 2574kcal
• Protein: 241g
• Carbs: 274g
• Fats: 69g
• Water intake: 4L/day

PEDs

Compounds: Test E 150mg/week (TRT)

Supplements

• Magnesium Oxide, Citrate and Glycinate 500mg
• Fish Oil EPA & DHA 2g
• NAC 1.3g
• Cialis 10mg/E2D
• Electrolytes
• Prework outs
• Whey Protein

Training

• Split: Upper x2, Lower x2, Accessories (5x per week) 4 week RPE
• Cardio: 1x per week currently
• Steps per day: 10,000 (goal)

@Kouta I will be following along for sure! Keep on updating!

 

[Kouta]

Prework out of choice at the moment Zombie Labs - End of Dayz, I tend to cycle high stims, low stims and no preworkout at all to give my body a bit of a break every now and then.

Day 1 back in the gym today, so went relatively easy on myself interms of weight lifted. After playing sport for so long, with extremely poor warm ups and stretching, the body doesnt move and recover like it used too. (Another aspect I need to work on in this comeback! Flexibility!!!)

Workout A - Upper Body at RPE 7 (for anyone who may not know, it stands for "Rate of Perceived Exertion")

Chest Press -
Warm up - 45kg x 10
Set 1 - 64kg x 10
Set 2 - 68kg x 10
Set 3 - 68kg x 10
Set 4 - 73kg x 10

Dumbbell Bench Press -
Warm up - 17.5kg x 10
Set 1 - 25kg x 10
Set 2 - 25kg x 10
Set 3 - 27.5kg x 10
Set 4 - 27.5kg x 10

Chin ups -
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 5 reps
Set 4 - 5 reps

Rack Pull -
Warm up - 20kg x 10
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 80kg x 10
Set 4 - 80kg x 10

Bent Over Barbell Row -
Set 1 - 40kg x 10
Set 2 - 40kg x 10
Set 3 - 40kg x 10
Set 4 - 40kg x 10

Smith Machine Shrugs -
Set 1 - 40kg x 10
Set 2 - 40kg x 10
Set 3 - 40kg x 10
Set 4 - 40kg x 10

Seated Dumbbell Bicep Curl -
Set 1 - 10kg x 10
Set 2 - 10kg x 10
Set 3 - 10kg x 10
Set 4 - 10kg x 10

Close Grip Barbbell Bench Press -
Set 1 - 40kg x 10
Set 2 - 40kg x 10
Set 3 - 50kg x 10
Set 4 - 50kg x 10


Post Workout Shake
4:40pm
30g Genetix Lean Whey Protein
5g Creatine

Meal 5
6:00pm
Actually forgot to track this meal and take a snap which is poor by me, but portioned everything appropriately and didn't over eat (I promise)

Tacoooooss
Lean Beef Mince
Lettuce
Red Onion
Avocado
Light Sour Cream
Light Cheese


Also, a little bonus photo of some Gluten Free Soy Choc Protein Bars I made over the weekend for my wife to be!
I try to eat gluten free as much as possible, not only because my partner is gluten intolerant, but because I personally believe our bodies cant tollerate and digest large amounts of gluten which is why you always feel overly bloated after eating big bowls of pasta or anything else that contains high amounts of gluten. If you're gut isn't healthy you aren't healthy!


(Still looking for a sponsor with hopefully hgh and reta)

 

[Kouta]

End of day steps for Monday was 11,939 plus 40 minutes of medium/high intensity cardio and 4.2L water for the day.

Day 2 -

Meals from Breakfast to my post workout shake were all the same as above.

Have previously struggled with lower back pain and hamstring tears and strains through my sport era, so I tend to take it overly easily on the legs for the first 4 weeks before they can really handle the heat again!

Workout B - Lower Body at RPE 7

Barbell Squat -
Warm up - 40kg x 10, 8
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 80kg x 8

Leg Press -
Warm up – 40kg x 8
Set 1 - 80kg x 10
Set 2 - 120kg x 8
Set 3 - 120kg x 8

Dumbbell Lunges -
Set 1 – 25kg x 10
Set 2 – 25kg x 10
Set 3 – 25kg x 10

Romanian Deadlift (Smith Machine) -
Warm up - 20kg x 10
Set 1 - 40kg x 10
Set 2 - 40kg x 10
Set 3 - 50kg x 10

Lying Leg Curl -
Set 1 - 18kg x 10
Set 2 - 23kg x 10
Set 3 - 27kg x 10

Standing Calf Raises –

Warm up – 5kg x 30
Set 1 - 25kg x 30
Set 2 - 25kg x 25
Set 3 - 25kg x 25
Set 4 - 25kg x 25

Nothing overly exciting for dinner tonight but it hits my requirements and that's all that matters to me!

Meal 5 -
6:30pm
116g chicken breast
300g cooked potato

P 42g C 60g F 5g 445kcal

Although only 2 days in feeling fucking good and my motivation feels as high as its been for a long time.

Also excited to announce i've been thankfully given the opportunity to team up with @Peptilia for this deficit, adding in some retatrutide and giving ghk-cu a first time whirl. Big thanks to the man, has been great to deal with so far! Keen to see what we can achieve together!

 

[Peptilia]

End of day steps for Monday was 11,939 plus 40 minutes of medium/high intensity cardio and 4.2L water for the day.

Day 2 -

Meals from Breakfast to my post workout shake were all the same as above.

Have previously struggled with lower back pain and hamstring tears and strains through my sport era, so I tend to take it overly easily on the legs for the first 4 weeks before they can really handle the heat again!

Workout B - Lower Body at RPE 7

Barbell Squat -
Warm up - 40kg x 10, 8
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 80kg x 8

Leg Press -
Warm up – 40kg x 8
Set 1 - 80kg x 10
Set 2 - 120kg x 8
Set 3 - 120kg x 8

Dumbbell Lunges -
Set 1 – 25kg x 10
Set 2 – 25kg x 10
Set 3 – 25kg x 10

Romanian Deadlift (Smith Machine) -
Warm up - 20kg x 10
Set 1 - 40kg x 10
Set 2 - 40kg x 10
Set 3 - 50kg x 10

Lying Leg Curl -
Set 1 - 18kg x 10
Set 2 - 23kg x 10
Set 3 - 27kg x 10

Standing Calf Raises –

Warm up – 5kg x 30
Set 1 - 25kg x 30
Set 2 - 25kg x 25
Set 3 - 25kg x 25
Set 4 - 25kg x 25

Nothing overly exciting for dinner tonight but it hits my requirements and that's all that matters to me!

Meal 5 -
6:30pm
116g chicken breast
300g cooked potato

P 42g C 60g F 5g 445kcal

Although only 2 days in feeling fucking good and my motivation feels as high as its been for a long time.

Also excited to announce i've been thankfully given the opportunity to team up with @Peptilia for this deficit, adding in some retatrutide and giving ghk-cu a first time whirl. Big thanks to the man, has been great to deal with so far! Keen to see what we can achieve together!

Was a good chat brother! Stoked to have you onboard, keen to follow the log!

 

[Kouta]

Wednesday - Rest Day

The plan is to have rest days Wednesday's and Sunday's. Main focus today was to get in some active recovery and refresh the body for the next 3 training days.

Meal 5 tonight -
116g chicken breast
200g basmati rice
80-100g mixed salad
P 41g C 60 F 7
Total cals 482

 

[LevButlerov]

Wednesday - Rest Day

The plan is to have rest days Wednesday's and Sunday's. Main focus today was to get in some active recovery and refresh the body for the next 3 training days.

Meal 5 tonight -
116g chicken breast
200g basmati rice
80-100g mixed salad
P 41g C 60 F 7
Total cals 482

nice rest and clean meals

 

[Kouta]

nice rest and clean meals

Nice and clean to keep the deficit nice and short hopefully

 

[Kouta]

Touch down post coming straight from my man over at @Peptilia from the day he posted to the time I got it was literally a day and I live in the middle of bum fuck, loving the labels and packaging!

 

[Peptilia]

Touch down post coming straight from my man over at @Peptilia from the day he posted to the time I got it was literally a day and I live in the middle of bum fuck, loving the labels and packaging!

View attachment 185820

that was nice and quick brother! Enjoy

 

[LevButlerov]

Nice and clean to keep the deficit nice and short hopefully

lets keep it short

 

[LevButlerov]

Touch down post coming straight from my man over at @Peptilia from the day he posted to the time I got it was literally a day and I live in the middle of bum fuck, loving the labels and packaging!

View attachment 185820

nice TD

 

[Kouta]

lets keep it short

The boy is eager to pack some muscle on!!

 

[Kouta]

nice TD

He’s nailed the labelling and packaging, so clean!

 

[LevButlerov]

He’s nailed the labelling and packaging, so clean!

agreed

 

[Peptilia]

He’s nailed the labelling and packaging, so clean!

Thankyou brother, i appreciate it!

 

[Kouta]

Weekly Check In



Week 1 – Deficit



Current PEDS –

Test 150mg/per week



Measurements this check in

Weight (fasted): 89.2kgs -1.2kgs

Waist: 85cm -1.5cm

Chest: 108.5cm -0cm

Right Bicep: 38cm -0cm

Left Bicep: 38.5cm -0cm

Right Thigh: 61cm -0cm

Left Thigh: 62cm -0.5cm



Daily Steps

Monday – 11,939

Tuesday – 10,723

Wednesday – 13,090

Thursday – 14,026

Friday – 11,095



Nutrition

Calories: 2574kcal

Protein: 241g

Carbs: 274g

Fats:69g

Water: 4L/day



Cardio

1x Cardio session a week



Supplements
Magnesium Oxide, Citrate and Glycinate 500mg

Fish Oil EPA & DHA 2g

NAC 1.3g

Cialis 10mg/E2D

Electrolytes

Prework outs

Whey Protein



Training

2x Upper, 2x Lower and 1x accessory session w/ 2x rest days


Was a good first week, looking at introducing 5g psyllium husk to help keep things moving.

Keeping macros the same for the coming week and adding in an extra cardio session maybe wednesday/thursday? Will also be start reta at 1mg per week and ghk-cu 1mg each day staring monday! keen as!

 

[LevButlerov]

Weekly Check In



Week 1 – Deficit



Current PEDS –

Test 150mg/per week



Measurements this check in

Weight (fasted): 89.2kgs -1.2kgs

Waist: 85cm -1.5cm

Chest: 108.5cm -0cm

Right Bicep: 38cm -0cm

Left Bicep: 38.5cm -0cm

Right Thigh: 61cm -0cm

Left Thigh: 62cm -0.5cm



Daily Steps

Monday – 11,939

Tuesday – 10,723

Wednesday – 13,090

Thursday – 14,026

Friday – 11,095



Nutrition

Calories: 2574kcal

Protein: 241g

Carbs: 274g

Fats:69g

Water: 4L/day



Cardio

1x Cardio session a week



Supplements
Magnesium Oxide, Citrate and Glycinate 500mg

Fish Oil EPA & DHA 2g

NAC 1.3g

Cialis 10mg/E2D

Electrolytes

Prework outs

Whey Protein



Training

2x Upper, 2x Lower and 1x accessory session w/ 2x rest days


Was a good first week, looking at introducing 5g psyllium husk to help keep things moving.

Keeping macros the same for the coming week and adding in an extra cardio session maybe wednesday/thursday? Will also be start reta at 1mg per week and ghk-cu 1mg each day staring monday! keen as!

You can boost the fats a bit and cut carbs if you want to cut tbh if you want to lean you need less carbs here

 

[Kouta]

You can boost the fats a bit and cut carbs if you want to cut tbh if you want to lean you need less carbs here

The only reason they are a little higher than probably most is due to having a fairly active job, sort of just trying to find a good base line without completely draining myself straight up. Could take your advice and see how I feel over the next 7 days and log it though

 

[LevButlerov]

The only reason they are a little higher than probably most is due to having a fairly active job, sort of just trying to find a good base line without completely draining myself straight up. Could take your advice and see how I feel over the next 7 days and log it though

thats fair lets test it for a week and see

 

[stevesmi]

Weekly Check In



Week 1 – Deficit



Current PEDS –

Test 150mg/per week



Measurements this check in

Weight (fasted): 89.2kgs -1.2kgs

Waist: 85cm -1.5cm

Chest: 108.5cm -0cm

Right Bicep: 38cm -0cm

Left Bicep: 38.5cm -0cm

Right Thigh: 61cm -0cm

Left Thigh: 62cm -0.5cm



Daily Steps

Monday – 11,939

Tuesday – 10,723

Wednesday – 13,090

Thursday – 14,026

Friday – 11,095



Nutrition

Calories: 2574kcal

Protein: 241g

Carbs: 274g

Fats:69g

Water: 4L/day



Cardio

1x Cardio session a week



Supplements
Magnesium Oxide, Citrate and Glycinate 500mg

Fish Oil EPA & DHA 2g

NAC 1.3g

Cialis 10mg/E2D

Electrolytes

Prework outs

Whey Protein



Training

2x Upper, 2x Lower and 1x accessory session w/ 2x rest days


Was a good first week, looking at introducing 5g psyllium husk to help keep things moving.

Keeping macros the same for the coming week and adding in an extra cardio session maybe wednesday/thursday? Will also be start reta at 1mg per week and ghk-cu 1mg each day staring monday! keen as!

@Kouta thank you so much for posting this. I like your supplement list. I think it's important to have fish oil on hand if you're going to go heavy. That takes care of your joints.

 

[ceo]

Weekly Check In



Week 1 – Deficit



Current PEDS –

Test 150mg/per week



Measurements this check in

Weight (fasted): 89.2kgs -1.2kgs

Waist: 85cm -1.5cm

Chest: 108.5cm -0cm

Right Bicep: 38cm -0cm

Left Bicep: 38.5cm -0cm

Right Thigh: 61cm -0cm

Left Thigh: 62cm -0.5cm



Daily Steps

Monday – 11,939

Tuesday – 10,723

Wednesday – 13,090

Thursday – 14,026

Friday – 11,095



Nutrition

Calories: 2574kcal

Protein: 241g

Carbs: 274g

Fats:69g

Water: 4L/day



Cardio

1x Cardio session a week



Supplements
Magnesium Oxide, Citrate and Glycinate 500mg

Fish Oil EPA & DHA 2g

NAC 1.3g

Cialis 10mg/E2D

Electrolytes

Prework outs

Whey Protein



Training

2x Upper, 2x Lower and 1x accessory session w/ 2x rest days


Was a good first week, looking at introducing 5g psyllium husk to help keep things moving.

Keeping macros the same for the coming week and adding in an extra cardio session maybe wednesday/thursday? Will also be start reta at 1mg per week and ghk-cu 1mg each day staring monday! keen as!

Bros, you looking really solid on this. I like the training sessions: two times upper and two times lower plus accessory. Not bad at all. @Kouta

 

[Ulter]

Weekly Check In



Week 1 – Deficit



Current PEDS –

Test 150mg/per week



Measurements this check in

Weight (fasted): 89.2kgs -1.2kgs

Waist: 85cm -1.5cm

Chest: 108.5cm -0cm

Right Bicep: 38cm -0cm

Left Bicep: 38.5cm -0cm

Right Thigh: 61cm -0cm

Left Thigh: 62cm -0.5cm



Daily Steps

Monday – 11,939

Tuesday – 10,723

Wednesday – 13,090

Thursday – 14,026

Friday – 11,095



Nutrition

Calories: 2574kcal

Protein: 241g

Carbs: 274g

Fats:69g

Water: 4L/day



Cardio

1x Cardio session a week



Supplements
Magnesium Oxide, Citrate and Glycinate 500mg

Fish Oil EPA & DHA 2g

NAC 1.3g

Cialis 10mg/E2D

Electrolytes

Prework outs

Whey Protein



Training

2x Upper, 2x Lower and 1x accessory session w/ 2x rest days


Was a good first week, looking at introducing 5g psyllium husk to help keep things moving.

Keeping macros the same for the coming week and adding in an extra cardio session maybe wednesday/thursday? Will also be start reta at 1mg per week and ghk-cu 1mg each day staring monday! keen as!

Heck of a job on this one champ. I like the training that you're doing and I love the supplements. @Kouta great layout and great job.

 

[2Thick]

Weekly Check In



Week 1 – Deficit



Current PEDS –

Test 150mg/per week



Measurements this check in

Weight (fasted): 89.2kgs -1.2kgs

Waist: 85cm -1.5cm

Chest: 108.5cm -0cm

Right Bicep: 38cm -0cm

Left Bicep: 38.5cm -0cm

Right Thigh: 61cm -0cm

Left Thigh: 62cm -0.5cm



Daily Steps

Monday – 11,939

Tuesday – 10,723

Wednesday – 13,090

Thursday – 14,026

Friday – 11,095



Nutrition

Calories: 2574kcal

Protein: 241g

Carbs: 274g

Fats:69g

Water: 4L/day



Cardio

1x Cardio session a week



Supplements
Magnesium Oxide, Citrate and Glycinate 500mg

Fish Oil EPA & DHA 2g

NAC 1.3g

Cialis 10mg/E2D

Electrolytes

Prework outs

Whey Protein



Training

2x Upper, 2x Lower and 1x accessory session w/ 2x rest days


Was a good first week, looking at introducing 5g psyllium husk to help keep things moving.

Keeping macros the same for the coming week and adding in an extra cardio session maybe wednesday/thursday? Will also be start reta at 1mg per week and ghk-cu 1mg each day staring monday! keen as!

@Kouta amazing work on this. The cardio supplements and training look to be on point and I would definitely try and get in cardio, of course maybe 10-15 minutes of high intensity if you don't have time.

 

[ROIDDERS]

Weekly Check In



Week 1 – Deficit



Current PEDS –

Test 150mg/per week



Measurements this check in

Weight (fasted): 89.2kgs -1.2kgs

Waist: 85cm -1.5cm

Chest: 108.5cm -0cm

Right Bicep: 38cm -0cm

Left Bicep: 38.5cm -0cm

Right Thigh: 61cm -0cm

Left Thigh: 62cm -0.5cm



Daily Steps

Monday – 11,939

Tuesday – 10,723

Wednesday – 13,090

Thursday – 14,026

Friday – 11,095



Nutrition

Calories: 2574kcal

Protein: 241g

Carbs: 274g

Fats:69g

Water: 4L/day



Cardio

1x Cardio session a week



Supplements
Magnesium Oxide, Citrate and Glycinate 500mg

Fish Oil EPA & DHA 2g

NAC 1.3g

Cialis 10mg/E2D

Electrolytes

Prework outs

Whey Protein



Training

2x Upper, 2x Lower and 1x accessory session w/ 2x rest days


Was a good first week, looking at introducing 5g psyllium husk to help keep things moving.

Keeping macros the same for the coming week and adding in an extra cardio session maybe wednesday/thursday? Will also be start reta at 1mg per week and ghk-cu 1mg each day staring monday! keen as!

Nice job on the training routine and nice job on the cardio and supplements. That's a good mix. @Kouta

 

[Kouta]

thats fair lets test it for a week and see

Thanks for your advice, i really appreciate it <3

 

[Kouta]

@Kouta thank you so much for posting this. I like your supplement list. I think it's important to have fish oil on hand if you're going to go heavy. That takes care of your joints.

Would there be anything else you'd add to the supplement list? was considering adding in some glutamine for gut health and possibly apple cider vinegar fasted

 

[Kouta]

@Kouta amazing work on this. The cardio supplements and training look to be on point and I would definitely try and get in cardio, of course maybe 10-15 minutes of high intensity if you don't have time.

I feel like time is alwayas an excuse for everyone, if you really want something in life you'll make it happen! I get up an hour early and smack out a 40-60 minute walk at about 115-125bpm

 

[Kouta]

Heck of a job on this one champ. I like the training that you're doing and I love the supplements. @Kouta great layout and great job.

The log needs a bit more work but will hopefully get progressively better at this the more i do it!

 

[Kouta]

Forgot to add in dinner last night, so for anyone that loves a bit of food porn here it is.

Daily meals were all the same as above

250g Air fried potato
160g bbq chicken
Rocket
Corn
Zucchini
Red onion
And a little bit of Parmesan

 

[stevesmi]

Would there be anything else you'd add to the supplement list? was considering adding in some glutamine for gut health and possibly apple cider vinegar fasted

Fasting is the best for gut health.

 

[Mobster]

Good work on the daily steps

 

[LevButlerov]

Thanks for your advice, i really appreciate it <3

EVO family support lets keep pushing @Kouta

 

[Kouta]

Prep Day Sunday!

Have made some slight changes to the macros this week after some advice from @LevButlerov so we'll have a play with that and see how i'm feeling, how digestion is, how the measurements and visual look is tracking by the end of the week. Dropped the rice from meals 2 and 3 down to 125g from 150g decreasing carb intake and added in 50g avocado to both meals increasing my fats, will also decrease carbs for my meal 5 each day.

Breakfast
6:00am
126g cooked lean beef mince
70g cut green beans
40g peanut butter
P 42.8g C 9.8g F 36.6g

Meal 2
9:00am
116g cooked chicken breast
125g cooked basmati rice
75g mixed stir fry vegetables
50g avocado
P 40g C 42g F 14g

Meal 3
12:00pm
116g cooked chicken breast
125g cooked basmati rice
75g mixed stir fry vegetables
50g avocado
P 40g C 42g F 14g

Pre workout Meal
3:00pm
75g freedom xo cocoa crunch
30g genetix lean whey protein
Medium banana
P 31.3g C 77.6g F 4g

Post workout shake
4:30pm-ish
30g Genetic lean whey protein
5g Creatine


Peptides - Sponsored by @Peptilia
Starting this week I'll be introducing reta at 1mg split Sundays and Wednesdays and ghk-cu 5 days on, 2 days off (Mon-Fri) extremely keen to try the mans peptides!

Training
Same program as the first week moving into RPE 8 so gradually increasing the intensity slightly before starting to really see what i'm capable of pushing to start off with, just trying to maintain as much muscle mass I have left after my time off and possibly a little recomp here and there!

Cardio will increase, adding in a 60 minute walk at 115-125bpm along with my usualy 40-45 minute med/high session


Week 2, lets get it!

 

[Ulter]

The log needs a bit more work but will hopefully get progressively better at this the more i do it!

You can check out the other logs and get some ideas as well

 

[2Thick]

I feel like time is alwayas an excuse for everyone, if you really want something in life you'll make it happen! I get up an hour early and smack out a 40-60 minute walk at about 115-125bpm

I agree man, and people waste so much time on stupid stuff like playing video games or watching TV.

 

[ballin2504]

Weekly Check In



Week 1 – Deficit



Current PEDS –

Test 150mg/per week



Measurements this check in

Weight (fasted): 89.2kgs -1.2kgs

Waist: 85cm -1.5cm

Chest: 108.5cm -0cm

Right Bicep: 38cm -0cm

Left Bicep: 38.5cm -0cm

Right Thigh: 61cm -0cm

Left Thigh: 62cm -0.5cm



Daily Steps

Monday – 11,939

Tuesday – 10,723

Wednesday – 13,090

Thursday – 14,026

Friday – 11,095



Nutrition

Calories: 2574kcal

Protein: 241g

Carbs: 274g

Fats:69g

Water: 4L/day



Cardio

1x Cardio session a week



Supplements
Magnesium Oxide, Citrate and Glycinate 500mg

Fish Oil EPA & DHA 2g

NAC 1.3g

Cialis 10mg/E2D

Electrolytes

Prework outs

Whey Protein



Training

2x Upper, 2x Lower and 1x accessory session w/ 2x rest days


Was a good first week, looking at introducing 5g psyllium husk to help keep things moving.

Keeping macros the same for the coming week and adding in an extra cardio session maybe wednesday/thursday? Will also be start reta at 1mg per week and ghk-cu 1mg each day staring monday! keen as!

@Kouta nice update man. Keep em coming.

 

[LevButlerov]

Forgot to add in dinner last night, so for anyone that loves a bit of food porn here it is.

Daily meals were all the same as above

250g Air fried potato
160g bbq chicken
Rocket
Corn
Zucchini
Red onion
And a little bit of Parmesan
View attachment 186923

Prep Day Sunday!

Have made some slight changes to the macros this week after some advice from @LevButlerov so we'll have a play with that and see how i'm feeling, how digestion is, how the measurements and visual look is tracking by the end of the week. Dropped the rice from meals 2 and 3 down to 125g from 150g decreasing carb intake and added in 50g avocado to both meals increasing my fats, will also decrease carbs for my meal 5 each day.

Breakfast
6:00am
126g cooked lean beef mince
70g cut green beans
40g peanut butter
P 42.8g C 9.8g F 36.6g

Meal 2
9:00am
116g cooked chicken breast
125g cooked basmati rice
75g mixed stir fry vegetables
50g avocado
P 40g C 42g F 14g

Meal 3
12:00pm
116g cooked chicken breast
125g cooked basmati rice
75g mixed stir fry vegetables
50g avocado
P 40g C 42g F 14g

Pre workout Meal
3:00pm
75g freedom xo cocoa crunch
30g genetix lean whey protein
Medium banana
P 31.3g C 77.6g F 4g

Post workout shake
4:30pm-ish
30g Genetic lean whey protein
5g Creatine


Peptides - Sponsored by @Peptilia
Starting this week I'll be introducing reta at 1mg split Sundays and Wednesdays and ghk-cu 5 days on, 2 days off (Mon-Fri) extremely keen to try the mans peptides!

Training
Same program as the first week moving into RPE 8 so gradually increasing the intensity slightly before starting to really see what i'm capable of pushing to start off with, just trying to maintain as much muscle mass I have left after my time off and possibly a little recomp here and there!

Cardio will increase, adding in a 60 minute walk at 115-125bpm along with my usualy 40-45 minute med/high session


Week 2, lets get it!

View attachment 187289

Meals are looking amazing @Kouta what are you new total macros?

 

[Kouta]

I’ve gone from 2574kcal to 2483kal, so taking your advice and adding fat and reducing carbs I’ve still slightly reduced my caloric intake, more fat lose this week hopefully

Meals are looking amazing @Kouta what are you new total macros?

 

[Kouta]

Daily check in brought to you from my phone and in a rush!

Training today was upper 1 - RPE 8
Each exercise had an additional 1-2 sets warm up

Chest press 4x10
Dumbbell bench press 2x10, 2x8
Chin ups 3x10, 1x6
Bent over barbell rows 4x10
Seated bicep curls 4x10
Tricep push downs 4x10

Couldn’t do my usual work out due to school kids taking up nearly every piece of equipment and having an appointment!


Meal 5 (mini wraps)
6:30pm-ish
116g chicken breast
78g (3x wraps) GF corn tortillas
45g light shredded cheese
10ish grams spicy kewpie mayo
Lettuce
Cucumber
P 51 C 33 F 23 563kcal

 

[LevButlerov]

I’ve gone from 2574kcal to 2483kal, so taking your advice and adding fat and reducing carbs I’ve still slightly reduced my caloric intake, more fat lose this week hopefully

you'll shred up soon

 

[LevButlerov]

Daily check in brought to you from my phone and in a rush!

Training today was upper 1 - RPE 8
Each exercise had an additional 1-2 sets warm up

Chest press 4x10
Dumbbell bench press 2x10, 2x8
Chin ups 3x10, 1x6
Bent over barbell rows 4x10
Seated bicep curls 4x10
Tricep push downs 4x10

Couldn’t do my usual work out due to school kids taking up nearly every piece of equipment and having an appointment!


Meal 5 (mini wraps)
6:30pm-ish
116g chicken breast
78g (3x wraps) GF corn tortillas
45g light shredded cheese
10ish grams spicy kewpie mayo
Lettuce
Cucumber
P 51 C 33 F 23 563kcal

nice meal pics but the weights how much you did?

 

[Kouta]

nice meal pics but the weights how much you did?

Apologies!

Training - Monday upper rpe 8 (all in kgs)
Chest press 68x10, 73x10, 77x10, 77x10
Dumbbell bench press 27.5x10, 27.5x10, 32.5x8, 32.5x8
Chin ups 3x10, 1x6
Bent over barbell rows 40x10, 50x10, 50x10, 50x10
Seated bicep curls 12.5x10, 12.5x10, 12.5x10, 12.5x10
Tricep push downs 45x10, 52x10, 59x10, 59x10

Few hours later 40-45 min med/high intensity cardio

 

[LevButlerov]

Apologies!

Training - Monday upper rpe 8 (all in kgs)
Chest press 68x10, 73x10, 77x10, 77x10
Dumbbell bench press 27.5x10, 27.5x10, 32.5x8, 32.5x8
Chin ups 3x10, 1x6
Bent over barbell rows 40x10, 50x10, 50x10, 50x10
Seated bicep curls 12.5x10, 12.5x10, 12.5x10, 12.5x10
Tricep push downs 45x10, 52x10, 59x10, 59x10

Few hours later 40-45 min med/high intensity cardio

that's good weight but on chest press ex you can do 20kg with 30 reps as a drop set close try it @Kouta

 

[Kouta]

TRAINING - Lower 1 RPE 8
all exercises had 1-2 sets warm up

Squats
Set 1 - 60kgs x 10
Set 2 - 80kgs x 10
Set 3 - 100kgs x 10

Leg Press
Set 1 - 80kgs x 8
Set 2 - 120kgs x 8
Set 3 - 160kgs x 10

Dumbbell Lunges
Set 1 - 30kgs x 10
Set 2 - 30kgs x 10
Set 3 - 30kgs x 10

Romanian Deadlifts (Smith Machine)
Set 1 - 50kgs x 10
Set 2 - 60kgs x 10
Set 3 - 60kgs x 10

Lying Leg Curls
Set 1 - 23kgs x 10
Set 2 - 27kgs x 10
Set 3 - 32kgs x 10

Standing Calf Raises
Set 1 - 25kgs x 30
Set 2 - 25kgs x 30
Set 3 - 25kgs x 25
Set 4 - 25kgs x 25

Total volume - 12,005kgs

Absolute fucking sweat box at the gym today, humid as fuck and the t shirt was drenched after my first set!

Picked up some vitamin c + zinc and glutamine to add to the stack today, the vitamin c and zinc will compliment the ghk and hopefully give me pretty young skin for the wedding!

 

[Kouta]

that's good weight but on chest press ex you can do 20kg with 30 reps as a drop set close try it @Kouta

I’ll give that a try next week, only jumped on it again cause all the benches were being used by the school kids haha did have guillotine bench press in the program

 

[LevButlerov]

I’ll give that a try next week, only jumped on it again cause all the benches were being used by the school kids haha did have guillotine bench press in the program

lets try it

 

[LevButlerov]

TRAINING - Lower 1 RPE 8
all exercises had 1-2 sets warm up

Squats
Set 1 - 60kgs x 10
Set 2 - 80kgs x 10
Set 3 - 100kgs x 10

Leg Press
Set 1 - 80kgs x 8
Set 2 - 120kgs x 8
Set 3 - 160kgs x 10

Dumbbell Lunges
Set 1 - 30kgs x 10
Set 2 - 30kgs x 10
Set 3 - 30kgs x 10

Romanian Deadlifts (Smith Machine)
Set 1 - 50kgs x 10
Set 2 - 60kgs x 10
Set 3 - 60kgs x 10

Lying Leg Curls
Set 1 - 23kgs x 10
Set 2 - 27kgs x 10
Set 3 - 32kgs x 10

Standing Calf Raises
Set 1 - 25kgs x 30
Set 2 - 25kgs x 30
Set 3 - 25kgs x 25
Set 4 - 25kgs x 25

Total volume - 12,005kgs

Absolute fucking sweat box at the gym today, humid as fuck and the t shirt was drenched after my first set!

Picked up some vitamin c + zinc and glutamine to add to the stack today, the vitamin c and zinc will compliment the ghk and hopefully give me pretty young skin for the wedding!

Squats look good with lunges and nice 60 on the deads!

 

[stevesmi]

TRAINING - Lower 1 RPE 8
all exercises had 1-2 sets warm up

Squats
Set 1 - 60kgs x 10
Set 2 - 80kgs x 10
Set 3 - 100kgs x 10

Leg Press
Set 1 - 80kgs x 8
Set 2 - 120kgs x 8
Set 3 - 160kgs x 10

Dumbbell Lunges
Set 1 - 30kgs x 10
Set 2 - 30kgs x 10
Set 3 - 30kgs x 10

Romanian Deadlifts (Smith Machine)
Set 1 - 50kgs x 10
Set 2 - 60kgs x 10
Set 3 - 60kgs x 10

Lying Leg Curls
Set 1 - 23kgs x 10
Set 2 - 27kgs x 10
Set 3 - 32kgs x 10

Standing Calf Raises
Set 1 - 25kgs x 30
Set 2 - 25kgs x 30
Set 3 - 25kgs x 25
Set 4 - 25kgs x 25

Total volume - 12,005kgs

Absolute fucking sweat box at the gym today, humid as fuck and the t shirt was drenched after my first set!

Picked up some vitamin c + zinc and glutamine to add to the stack today, the vitamin c and zinc will compliment the ghk and hopefully give me pretty young skin for the wedding!

@Kouta Leg press and dumbbell lunges are outstanding. I like the Romanian dead lifts and I like the lying leg curls as well.

 

[Kouta]

Rest Day - Sponsored by @Peptilia

Bit more of a proper rest day today and try get some home duties done and start thinking about and putting together a rough outline/guide for a surplus phase in terms of peds etc, definitely open to some suggestions and trying some new things to get some solid growth, familiar with using npp/deca, tren, hgh, slin (fast/slow), primo, mast.

Have booked in a body scan for Friday so I can really track my progress from start to finish, and will get some bloods drawn so if there are any issues that need to be taken care of long before jumping on a brutal cycle I have the time to fix it, or if it shows anything too serious then reconsider a different approach, being healthy is always the obvious first priority!

Not sure if it's just a placebo effect but have definitely noticed a slightly reduced appetite from the reta from my man Peptilia! Either way its all positive from my end! As for the GHK-CU I understand all the comments about the slight ongoing pain in the area you inject, just an annoying pain that wont go away haha absolutely nothing compared to high dose primo pain though!

Started using 30g glutamine a day today, 5g in each of my meals.

Nothing exciting but a lil bit of food porn from dinner

250g (raw) beef burgers
70g pumpkin
180g potato
spinach
cucumber
feta
low sugar low sodium bbq sauce
P 45g C 67g F 22g 628 Calories

 

[Peptilia]

Rest Day - Sponsored by @Peptilia

Bit more of a proper rest day today and try get some home duties done and start thinking about and putting together a rough outline/guide for a surplus phase in terms of peds etc, definitely open to some suggestions and trying some new things to get some solid growth, familiar with using npp/deca, tren, hgh, slin (fast/slow), primo, mast.

Have booked in a body scan for Friday so I can really track my progress from start to finish, and will get some bloods drawn so if there are any issues that need to be taken care of long before jumping on a brutal cycle I have the time to fix it, or if it shows anything too serious then reconsider a different approach, being healthy is always the obvious first priority!

Not sure if it's just a placebo effect but have definitely noticed a slightly reduced appetite from the reta from my man Peptilia! Either way its all positive from my end! As for the GHK-CU I understand all the comments about the slight ongoing pain in the area you inject, just an annoying pain that wont go away haha absolutely nothing compared to high dose primo pain though!

Started using 30g glutamine a day today, 5g in each of my meals.

Nothing exciting but a lil bit of food porn from dinner

250g (raw) beef burgers
70g pumpkin
180g potato
spinach
cucumber
feta
low sugar low sodium bbq sauce
P 45g C 67g F 22g 628 Calories

GHK sting can be a bitch haha, you can try use a bit of ice or something cold applied to the area you will be injecting for a few minutes. This can sometimes mitigate it abit. If that doesnt help you can try add some bac water to the syringe after you have your desired ghk dosage drawn up

 

[Mobster]

Squats
Set 1 - 60kgs x 10
Set 2 - 80kgs x 10
Set 3 - 100kgs x 10

Good to see these

 

[2Thick]

TRAINING - Lower 1 RPE 8
all exercises had 1-2 sets warm up

Squats
Set 1 - 60kgs x 10
Set 2 - 80kgs x 10
Set 3 - 100kgs x 10

Leg Press
Set 1 - 80kgs x 8
Set 2 - 120kgs x 8
Set 3 - 160kgs x 10

Dumbbell Lunges
Set 1 - 30kgs x 10
Set 2 - 30kgs x 10
Set 3 - 30kgs x 10

Romanian Deadlifts (Smith Machine)
Set 1 - 50kgs x 10
Set 2 - 60kgs x 10
Set 3 - 60kgs x 10

Lying Leg Curls
Set 1 - 23kgs x 10
Set 2 - 27kgs x 10
Set 3 - 32kgs x 10

Standing Calf Raises
Set 1 - 25kgs x 30
Set 2 - 25kgs x 30
Set 3 - 25kgs x 25
Set 4 - 25kgs x 25

Total volume - 12,005kgs

Absolute fucking sweat box at the gym today, humid as fuck and the t shirt was drenched after my first set!

Picked up some vitamin c + zinc and glutamine to add to the stack today, the vitamin c and zinc will compliment the ghk and hopefully give me pretty young skin for the wedding!

Nice job on the different exercises. Lying leg curls and standing calf raises are definitely fun to do. @Kouta

 

[Ulter]

TRAINING - Lower 1 RPE 8
all exercises had 1-2 sets warm up

Squats
Set 1 - 60kgs x 10
Set 2 - 80kgs x 10
Set 3 - 100kgs x 10

Leg Press
Set 1 - 80kgs x 8
Set 2 - 120kgs x 8
Set 3 - 160kgs x 10

Dumbbell Lunges
Set 1 - 30kgs x 10
Set 2 - 30kgs x 10
Set 3 - 30kgs x 10

Romanian Deadlifts (Smith Machine)
Set 1 - 50kgs x 10
Set 2 - 60kgs x 10
Set 3 - 60kgs x 10

Lying Leg Curls
Set 1 - 23kgs x 10
Set 2 - 27kgs x 10
Set 3 - 32kgs x 10

Standing Calf Raises
Set 1 - 25kgs x 30
Set 2 - 25kgs x 30
Set 3 - 25kgs x 25
Set 4 - 25kgs x 25

Total volume - 12,005kgs

Absolute fucking sweat box at the gym today, humid as fuck and the t shirt was drenched after my first set!

Picked up some vitamin c + zinc and glutamine to add to the stack today, the vitamin c and zinc will compliment the ghk and hopefully give me pretty young skin for the wedding!

Leg press and dumbbell lunges are fantastic. @Kouta the Romanian deadlifts are on point and the lying leg curls are also outstanding.

 

[ROIDDERS]

TRAINING - Lower 1 RPE 8
all exercises had 1-2 sets warm up

Squats
Set 1 - 60kgs x 10
Set 2 - 80kgs x 10
Set 3 - 100kgs x 10

Leg Press
Set 1 - 80kgs x 8
Set 2 - 120kgs x 8
Set 3 - 160kgs x 10

Dumbbell Lunges
Set 1 - 30kgs x 10
Set 2 - 30kgs x 10
Set 3 - 30kgs x 10

Romanian Deadlifts (Smith Machine)
Set 1 - 50kgs x 10
Set 2 - 60kgs x 10
Set 3 - 60kgs x 10

Lying Leg Curls
Set 1 - 23kgs x 10
Set 2 - 27kgs x 10
Set 3 - 32kgs x 10

Standing Calf Raises
Set 1 - 25kgs x 30
Set 2 - 25kgs x 30
Set 3 - 25kgs x 25
Set 4 - 25kgs x 25

Total volume - 12,005kgs

Absolute fucking sweat box at the gym today, humid as fuck and the t shirt was drenched after my first set!

Picked up some vitamin c + zinc and glutamine to add to the stack today, the vitamin c and zinc will compliment the ghk and hopefully give me pretty young skin for the wedding!

@Kouta good job man. I like the lying leg curls the best. You'd be surprised how many people skip that but it's a very important one to do. You'll notice the imbalance start developing in your upper legs if you don't.

 

[ceo]

TRAINING - Lower 1 RPE 8
all exercises had 1-2 sets warm up

Squats
Set 1 - 60kgs x 10
Set 2 - 80kgs x 10
Set 3 - 100kgs x 10

Leg Press
Set 1 - 80kgs x 8
Set 2 - 120kgs x 8
Set 3 - 160kgs x 10

Dumbbell Lunges
Set 1 - 30kgs x 10
Set 2 - 30kgs x 10
Set 3 - 30kgs x 10

Romanian Deadlifts (Smith Machine)
Set 1 - 50kgs x 10
Set 2 - 60kgs x 10
Set 3 - 60kgs x 10

Lying Leg Curls
Set 1 - 23kgs x 10
Set 2 - 27kgs x 10
Set 3 - 32kgs x 10

Standing Calf Raises
Set 1 - 25kgs x 30
Set 2 - 25kgs x 30
Set 3 - 25kgs x 25
Set 4 - 25kgs x 25

Total volume - 12,005kgs

Absolute fucking sweat box at the gym today, humid as fuck and the t shirt was drenched after my first set!

Picked up some vitamin c + zinc and glutamine to add to the stack today, the vitamin c and zinc will compliment the ghk and hopefully give me pretty young skin for the wedding!

Bros, lying leg curls are fantastic and also standing calf raises. The Romanian deadlifts also are on point. @Kouta

 

[Tiger Salman Khan]

Rest Day - Sponsored by @Peptilia

Bit more of a proper rest day today and try get some home duties done and start thinking about and putting together a rough outline/guide for a surplus phase in terms of peds etc, definitely open to some suggestions and trying some new things to get some solid growth, familiar with using npp/deca, tren, hgh, slin (fast/slow), primo, mast.

Have booked in a body scan for Friday so I can really track my progress from start to finish, and will get some bloods drawn so if there are any issues that need to be taken care of long before jumping on a brutal cycle I have the time to fix it, or if it shows anything too serious then reconsider a different approach, being healthy is always the obvious first priority!

Not sure if it's just a placebo effect but have definitely noticed a slightly reduced appetite from the reta from my man Peptilia! Either way its all positive from my end! As for the GHK-CU I understand all the comments about the slight ongoing pain in the area you inject, just an annoying pain that wont go away haha absolutely nothing compared to high dose primo pain though!

Started using 30g glutamine a day today, 5g in each of my meals.

Nothing exciting but a lil bit of food porn from dinner

250g (raw) beef burgers
70g pumpkin
180g potato
spinach
cucumber
feta
low sugar low sodium bbq sauce
P 45g C 67g F 22g 628 Calories

@Kouta meal looks solid....

 

[Kouta]

@Kouta meal looks solid....

Eat what you enjoy! Makes it sustainable and doesn’t feel like “dieting”

In a surplus I basically eat the same things just increase the amounts

 

[Kouta]

Thursday Training – 26/02/2026

We're back for another daily update, hope everyone is smashing their training and staying on track with meals! Went reasonably lighter on chest/shoulders as I’ve tweaked a lil something in my left shoulder last week which is a pain in the ass cause i wanna start building up and go heavy! (for me)


Pre workout
Per4m 2.0 (pic below)

Intra workout
Musashi electrolytes – 2 scoops

Workout C – Upper Body #2
(RPE 8) 1-2 warm up sets before each exercise

Incline Bench Press (Smith Machine)
Set 1 – 40kg x 10
Set 2 – 50kg x 10
Set 3 – 60kg x 10
Set 4 – 60kg x 10

Cable Fly (High)
Set 1 – 23kg x 15
Set 2 – 23kg x 14
Set 3 – 23kg x 13
Set 4 – 23kg x 12

Chest Fly (Pec Deck Machine)
Set 1 – 45kg x 10
Set 2 – 50kg x 10
Set 3 – 50kg x 10
Set 4 – 54kg x 10

Bent Over Barbell Rows
Set 1 – 50kg x 10
Set 2 – 60kg x 10
Set 3 – 60kg x 10
Set 4 – 60kg x 10

Seated Cable Row (V-Grip)
Set 1 – 52kg x 10
Set 2 – 59kg x 10
Set 3 – 59kg x 10
Set 4 – 66kg x 10

Dumbbell Shoulder Press
Set 1 – 17.5kg x 12
Set 2 – 17.5kg x 12
Set 3 – 17.5kg x 12
Set 4 – 17.5kg x 12

Dumbbell Hammer Curls
Set 1 – 15kg x 10
Set 2 – 15kg x 10
Set 3 – 15kg x 10
Set 4 – 15kg x 10

Overhead Triceps Extensions (Cable)
Set 1 – 32kg x 10
Set 2 – 38kg x 10
Set 3 – 45kg x 10
Set 4 – 45kg x 10


Meal 5
116g chicken breast
200g potato
80g pumpkin
rocket
red onion
corn
asparagus
zucchini
P 42g C 61g F 7g 466kcals

 

[LevButlerov]

Thursday Training – 26/02/2026

We're back for another daily update, hope everyone is smashing their training and staying on track with meals! Went reasonably lighter on chest/shoulders as I’ve tweaked a lil something in my left shoulder last week which is a pain in the ass cause i wanna start building up and go heavy! (for me)


Pre workout
Per4m 2.0 (pic below)

Intra workout
Musashi electrolytes – 2 scoops

Workout C – Upper Body #2
(RPE 8) 1-2 warm up sets before each exercise

Incline Bench Press (Smith Machine)
Set 1 – 40kg x 10
Set 2 – 50kg x 10
Set 3 – 60kg x 10
Set 4 – 60kg x 10

Cable Fly (High)
Set 1 – 23kg x 15
Set 2 – 23kg x 14
Set 3 – 23kg x 13
Set 4 – 23kg x 12

Chest Fly (Pec Deck Machine)
Set 1 – 45kg x 10
Set 2 – 50kg x 10
Set 3 – 50kg x 10
Set 4 – 54kg x 10

Bent Over Barbell Rows
Set 1 – 50kg x 10
Set 2 – 60kg x 10
Set 3 – 60kg x 10
Set 4 – 60kg x 10

Seated Cable Row (V-Grip)
Set 1 – 52kg x 10
Set 2 – 59kg x 10
Set 3 – 59kg x 10
Set 4 – 66kg x 10

Dumbbell Shoulder Press
Set 1 – 17.5kg x 12
Set 2 – 17.5kg x 12
Set 3 – 17.5kg x 12
Set 4 – 17.5kg x 12

Dumbbell Hammer Curls
Set 1 – 15kg x 10
Set 2 – 15kg x 10
Set 3 – 15kg x 10
Set 4 – 15kg x 10

Overhead Triceps Extensions (Cable)
Set 1 – 32kg x 10
Set 2 – 38kg x 10
Set 3 – 45kg x 10
Set 4 – 45kg x 10


Meal 5
116g chicken breast
200g potato
80g pumpkin
rocket
red onion
corn
asparagus
zucchini
P 42g C 61g F 7g 466kcals

nice food pic @Kouta looks very tasty!
im checking training you doing too much shoulder press 2-3 sets is enough

on the foods do you have total macros? apps you use?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri

 

[Dreamer]

Thursday Training – 26/02/2026

We're back for another daily update, hope everyone is smashing their training and staying on track with meals! Went reasonably lighter on chest/shoulders as I’ve tweaked a lil something in my left shoulder last week which is a pain in the ass cause i wanna start building up and go heavy! (for me)


Pre workout
Per4m 2.0 (pic below)

Intra workout
Musashi electrolytes – 2 scoops

Workout C – Upper Body #2
(RPE 8) 1-2 warm up sets before each exercise

Incline Bench Press (Smith Machine)
Set 1 – 40kg x 10
Set 2 – 50kg x 10
Set 3 – 60kg x 10
Set 4 – 60kg x 10

Cable Fly (High)
Set 1 – 23kg x 15
Set 2 – 23kg x 14
Set 3 – 23kg x 13
Set 4 – 23kg x 12

Chest Fly (Pec Deck Machine)
Set 1 – 45kg x 10
Set 2 – 50kg x 10
Set 3 – 50kg x 10
Set 4 – 54kg x 10

Bent Over Barbell Rows
Set 1 – 50kg x 10
Set 2 – 60kg x 10
Set 3 – 60kg x 10
Set 4 – 60kg x 10

Seated Cable Row (V-Grip)
Set 1 – 52kg x 10
Set 2 – 59kg x 10
Set 3 – 59kg x 10
Set 4 – 66kg x 10

Dumbbell Shoulder Press
Set 1 – 17.5kg x 12
Set 2 – 17.5kg x 12
Set 3 – 17.5kg x 12
Set 4 – 17.5kg x 12

Dumbbell Hammer Curls
Set 1 – 15kg x 10
Set 2 – 15kg x 10
Set 3 – 15kg x 10
Set 4 – 15kg x 10

Overhead Triceps Extensions (Cable)
Set 1 – 32kg x 10
Set 2 – 38kg x 10
Set 3 – 45kg x 10
Set 4 – 45kg x 10


Meal 5
116g chicken breast
200g potato
80g pumpkin
rocket
red onion
corn
asparagus
zucchini
P 42g C 61g F 7g 466kcals

Thats a ton of volume - I love to train this way, probably my only call out would be, I notice your reps dont change, do you take anything to failure?

 

[Kouta]

Thats a ton of volume - I love to train this way, probably my only call out would be, I notice your reps dont change, do you take anything to failure?

I do progressive overload, so rpe style training. Usually weeks 9-10 of my training block will be close to failure. The actual rep range for most will be like 8-10 or 12-15, so the next couple of weeks the reps will most likely be a little lower, especially the last week of my block

 

[Kouta]

Friday Training – 27/02/2026

Had a body scan done today just so I could get a better understanding of where I’m restarting from and will try get them done maybe every 12 weeks so see how I’m progressing and so you all can see the work!

Big shock coming in at 17.5% BF fuckin gross! But gotta start somewhere!

Phase - Deficit
Goal Steps - 10,000
Calories - 2,483
Peptides - Reta 1mg/week by @Peptilia
Oils - Test e 150mg/week (not sponsored)

Workout D – Lower Body #2
(RPE 8) 1-2 warm up sets before each exercise

Romanian Deadlifts (Dumbbells)
Set 1 – 30kg x 10
Set 2 – 35kg x 10
Set 3 – 35kg x 10

Seated Leg Curls
Set 1 – 32kg x 10
Set 2 – 32kg x 10
Set 3 – 32kg x 10

Squat (Smith Machine)
Feet planted a fair way forward to put more emphasis on quads
Set 1 – 20kg x 10
Set 2 – 20kg x 8
Set 3 – 30kg x 6

Hack Squat (Machine)
Set 1 – 40kg x 10
Set 2 – 40kg x 10
Set 3 – 40kg x 10

Lunges (Dumbbell)
Set 1 – 25kg x 15
Set 2 – 25kg x 12
Set 3 – 25kg x 12

Hip Thrust (Machine)
Set 1 – 80kg x 12
Set 2 – 80kg x 12
Set 3 – 80kg x 12

Seated Calf Raise
Set 1 – 20kg x 15
Set 2 – 20kg x 15
Set 3 – 20kg x 15

 

[Trenhead3cc]

How’s that pre workout ? Love the label!

 

[Kouta]

How’s that pre workout ? Love the label!

Not bad, makes ya fuckin sweaty though haha well on 2 scoops it does!

 

[Trenhead3cc]

Not bad, makes ya fuckin sweaty though haha well on 2 scoops it does!

Nice! Don’t mind that

 

[Kouta]

Extended Daily Log

Smacked out 60min cardio and smacked in 1mg ghk cu

Meal 5

116g chicken breast
50g woolies pizza sauce
40g woolies light cheese
78g tortilla wraps (3 mini wraps)
10g red onion
25g feta

P 57g C 37g F 25g 622 Calories


Not an ideal meal, but fuck I was puffed today and the misses whipped it up and tried to get it close to my needed macros, fuckin love her support, guess that’s why I’m marrying her!

 

[Kouta]

Weekly Check In - Sponsored by Peptilia – Week #2
(14/02/2026 – 28/02/2026)

Body Measurements (Start/Now)

• Weight: 90.4kgs/88.5kg -1.9kgs
• Waist: 86.5kgs/85cm -1.5cm
• Chest: 108.5cm/111cm +2.5cm
• Right Bicep: 38cm/38.7cm +0.7cm
• Left Bicep: 38.5cm/38.9cm +0.4cm
• Right Thigh: 61cm/58.4cm -2.6cm
• Left Thigh: 62.5/59.9cm -2.6cm

Weekly Steps
Goal – 10,000 steps

• Saturday – Didn’t track
• Sunday – Didn’t track
• Monday – 14,081
• Tuesday – 12,763
• Wednesday – 9,057
• Thursday – 13,729
• Friday – 13,004

Nutrition

• Protein: 216g
• Carbs: 219g
• Fats: 77g
• Fibre: 31g
• Total Calories: 2,483
• Water Intake: 4L avg

Digestion feedback:
After starting Metamucil this week at 11g each morning, digestion and bowel movements have return to normal and feeling a lot better in the gut. Definitely needed whilst lowering calories every few weeks, as in turn my fibre intake will reduce as well.


Supplements/PEDS

• UGL OZ - Test e: 150mg/week
• @Peptilia – Retatrutide: 1mg/week (Sunday & Wednesday) Started 23/2/2026
• @Peptilia - GHK-CU: 1mg/day (Monday to Friday) Started 23/2/2026
• Fish oil 2,600mg
• ZinvitC250
• NAC 1,300mg
• Magnesium Complex 500mg
• Musashi Electrolytes 20g
• Cialis 10mg E2D
• Glutamine 30g/daily

Feedback:
Have definitely noticed the reduced appetite already from Peptilia’s reta, excited to see what the next few weeks shows! Initially planned a 12 week deficit but if things keep going the way they are it may be a lot shorter!


Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10

Cardio

• 1x 40 minute medium/high intensity fartlek type running
• 1x 60 minute walk keeping heart rate between 115-125bpm

Weekly Feedback
Weight is still coming down nicely and training is feeling good, getting in some decent sleep averaging maybe 6-7 hours a night which tends to be enough for me for the most part. Everything at this stage seems to be on point so I won’t make any adjustments to macros or calories as a whole.

Weekly Adjustments
The only adjustment will be adding in another 60 minute cardio session keeping HR 115-125bpm which is ideal for fatloss.

 

[waggat]

Prep Day Sunday!

Have made some slight changes to the macros this week after some advice from @LevButlerov so we'll have a play with that and see how i'm feeling, how digestion is, how the measurements and visual look is tracking by the end of the week. Dropped the rice from meals 2 and 3 down to 125g from 150g decreasing carb intake and added in 50g avocado to both meals increasing my fats, will also decrease carbs for my meal 5 each day.

Breakfast
6:00am
126g cooked lean beef mince
70g cut green beans
40g peanut butter
P 42.8g C 9.8g F 36.6g

Meal 2
9:00am
116g cooked chicken breast
125g cooked basmati rice
75g mixed stir fry vegetables
50g avocado
P 40g C 42g F 14g

Meal 3
12:00pm
116g cooked chicken breast
125g cooked basmati rice
75g mixed stir fry vegetables
50g avocado
P 40g C 42g F 14g

Pre workout Meal
3:00pm
75g freedom xo cocoa crunch
30g genetix lean whey protein
Medium banana
P 31.3g C 77.6g F 4g

Post workout shake
4:30pm-ish
30g Genetic lean whey protein
5g Creatine


Peptides - Sponsored by @Peptilia
Starting this week I'll be introducing reta at 1mg split Sundays and Wednesdays and ghk-cu 5 days on, 2 days off (Mon-Fri) extremely keen to try the mans peptides!

Training
Same program as the first week moving into RPE 8 so gradually increasing the intensity slightly before starting to really see what i'm capable of pushing to start off with, just trying to maintain as much muscle mass I have left after my time off and possibly a little recomp here and there!

Cardio will increase, adding in a 60 minute walk at 115-125bpm along with my usualy 40-45 minute med/high session


Week 2, lets get it!

View attachment 187289

Nice looking meals there mate!

Apologies!

Training - Monday upper rpe 8 (all in kgs)
Chest press 68x10, 73x10, 77x10, 77x10
Dumbbell bench press 27.5x10, 27.5x10, 32.5x8, 32.5x8
Chin ups 3x10, 1x6
Bent over barbell rows 40x10, 50x10, 50x10, 50x10
Seated bicep curls 12.5x10, 12.5x10, 12.5x10, 12.5x10
Tricep push downs 45x10, 52x10, 59x10, 59x10

Few hours later 40-45 min med/high intensity cardio

Thursday Training – 26/02/2026

We're back for another daily update, hope everyone is smashing their training and staying on track with meals! Went reasonably lighter on chest/shoulders as I’ve tweaked a lil something in my left shoulder last week which is a pain in the ass cause i wanna start building up and go heavy! (for me)


Pre workout
Per4m 2.0 (pic below)

Intra workout
Musashi electrolytes – 2 scoops

Workout C – Upper Body #2
(RPE 8) 1-2 warm up sets before each exercise

Incline Bench Press (Smith Machine)
Set 1 – 40kg x 10
Set 2 – 50kg x 10
Set 3 – 60kg x 10
Set 4 – 60kg x 10

Cable Fly (High)
Set 1 – 23kg x 15
Set 2 – 23kg x 14
Set 3 – 23kg x 13
Set 4 – 23kg x 12

Chest Fly (Pec Deck Machine)
Set 1 – 45kg x 10
Set 2 – 50kg x 10
Set 3 – 50kg x 10
Set 4 – 54kg x 10

Bent Over Barbell Rows
Set 1 – 50kg x 10
Set 2 – 60kg x 10
Set 3 – 60kg x 10
Set 4 – 60kg x 10

Seated Cable Row (V-Grip)
Set 1 – 52kg x 10
Set 2 – 59kg x 10
Set 3 – 59kg x 10
Set 4 – 66kg x 10

Dumbbell Shoulder Press
Set 1 – 17.5kg x 12
Set 2 – 17.5kg x 12
Set 3 – 17.5kg x 12
Set 4 – 17.5kg x 12

Dumbbell Hammer Curls
Set 1 – 15kg x 10
Set 2 – 15kg x 10
Set 3 – 15kg x 10
Set 4 – 15kg x 10

Overhead Triceps Extensions (Cable)
Set 1 – 32kg x 10
Set 2 – 38kg x 10
Set 3 – 45kg x 10
Set 4 – 45kg x 10


Meal 5
116g chicken breast
200g potato
80g pumpkin
rocket
red onion
corn
asparagus
zucchini
P 42g C 61g F 7g 466kcals

Friday Training – 27/02/2026

Had a body scan done today just so I could get a better understanding of where I’m restarting from and will try get them done maybe every 12 weeks so see how I’m progressing and so you all can see the work!

Big shock coming in at 17.5% BF fuckin gross! But gotta start somewhere!

Phase - Deficit
Goal Steps - 10,000
Calories - 2,483
Peptides - Reta 1mg/week by @Peptilia
Oils - Test e 150mg/week (not sponsored)

Workout D – Lower Body #2
(RPE 8) 1-2 warm up sets before each exercise

Romanian Deadlifts (Dumbbells)
Set 1 – 30kg x 10
Set 2 – 35kg x 10
Set 3 – 35kg x 10

Seated Leg Curls
Set 1 – 32kg x 10
Set 2 – 32kg x 10
Set 3 – 32kg x 10

Squat (Smith Machine)
Feet planted a fair way forward to put more emphasis on quads
Set 1 – 20kg x 10
Set 2 – 20kg x 8
Set 3 – 30kg x 6

Hack Squat (Machine)
Set 1 – 40kg x 10
Set 2 – 40kg x 10
Set 3 – 40kg x 10

Lunges (Dumbbell)
Set 1 – 25kg x 15
Set 2 – 25kg x 12
Set 3 – 25kg x 12

Hip Thrust (Machine)
Set 1 – 80kg x 12
Set 2 – 80kg x 12
Set 3 – 80kg x 12

Seated Calf Raise
Set 1 – 20kg x 15
Set 2 – 20kg x 15
Set 3 – 20kg x 15

Workouts are looking pretty good mate. One thing I don't get is programmed in intensity (in terms of RPE). Like say you are in a week with a programmed RPE of 8, but then that week you feel on fire and the weights feel like nothing. Aren't you just holding yourself back unnecessarily? And conversely say you get to your RPE 10 week and feel like shit, then what happens?

 

[Kouta]

Nice looking meals there mate!






Workouts are looking pretty good mate. One thing I don't get is programmed in intensity (in terms of RPE). Like say you are in a week with a programmed RPE of 8, but then that week you feel on fire and the weights feel like nothing. Aren't you just holding yourself back unnecessarily? And conversely say you get to your RPE 10 week and feel like shit, then what happens?

If you feel like shit by rpe 10 week then you’ve burnt out your nervous system and gone to hard the weeks leading up and/or your nutrition isn’t on point and you aren’t recovering as efficiently as possible, if you’re trying to lift your max consistently you’re more likely to burnt out quicker and potentially injure yourself, longevity and health is the main priority here. Before I took a long break I had trained in this style for a few years and personally I made the best growth and felt the best I had in all my years training. Obviously everyone is different and their bodies will respond to different variations of training, nutrition etc but thus far this has been the best form of training for me!

How do you plan out your training structure?

 

[ballin2504]

TRAINING - Lower 1 RPE 8
all exercises had 1-2 sets warm up

Squats
Set 1 - 60kgs x 10
Set 2 - 80kgs x 10
Set 3 - 100kgs x 10

Leg Press
Set 1 - 80kgs x 8
Set 2 - 120kgs x 8
Set 3 - 160kgs x 10

Dumbbell Lunges
Set 1 - 30kgs x 10
Set 2 - 30kgs x 10
Set 3 - 30kgs x 10

Romanian Deadlifts (Smith Machine)
Set 1 - 50kgs x 10
Set 2 - 60kgs x 10
Set 3 - 60kgs x 10

Lying Leg Curls
Set 1 - 23kgs x 10
Set 2 - 27kgs x 10
Set 3 - 32kgs x 10

Standing Calf Raises
Set 1 - 25kgs x 30
Set 2 - 25kgs x 30
Set 3 - 25kgs x 25
Set 4 - 25kgs x 25

Total volume - 12,005kgs

Absolute fucking sweat box at the gym today, humid as fuck and the t shirt was drenched after my first set!

Picked up some vitamin c + zinc and glutamine to add to the stack today, the vitamin c and zinc will compliment the ghk and hopefully give me pretty young skin for the wedding!

@Kouta always good to get a really good sweat in like that. Nice trading session

 

[LevButlerov]

Friday Training – 27/02/2026

Had a body scan done today just so I could get a better understanding of where I’m restarting from and will try get them done maybe every 12 weeks so see how I’m progressing and so you all can see the work!

Big shock coming in at 17.5% BF fuckin gross! But gotta start somewhere!

Phase - Deficit
Goal Steps - 10,000
Calories - 2,483
Peptides - Reta 1mg/week by @Peptilia
Oils - Test e 150mg/week (not sponsored)

Workout D – Lower Body #2
(RPE 8) 1-2 warm up sets before each exercise

Romanian Deadlifts (Dumbbells)
Set 1 – 30kg x 10
Set 2 – 35kg x 10
Set 3 – 35kg x 10

Seated Leg Curls
Set 1 – 32kg x 10
Set 2 – 32kg x 10
Set 3 – 32kg x 10

Squat (Smith Machine)
Feet planted a fair way forward to put more emphasis on quads
Set 1 – 20kg x 10
Set 2 – 20kg x 8
Set 3 – 30kg x 6

Hack Squat (Machine)
Set 1 – 40kg x 10
Set 2 – 40kg x 10
Set 3 – 40kg x 10

Lunges (Dumbbell)
Set 1 – 25kg x 15
Set 2 – 25kg x 12
Set 3 – 25kg x 12

Hip Thrust (Machine)
Set 1 – 80kg x 12
Set 2 – 80kg x 12
Set 3 – 80kg x 12

Seated Calf Raise
Set 1 – 20kg x 15
Set 2 – 20kg x 15
Set 3 – 20kg x 15

good volume but you're doing too many exercises lets cut to 3 and do drop sets

 

[waggat]

If you feel like shit by rpe 10 week then you’ve burnt out your nervous system and gone to hard the weeks leading up and/or your nutrition isn’t on point and you aren’t recovering as efficiently as possible, if you’re trying to lift your max consistently you’re more likely to burnt out quicker and potentially injure yourself, longevity and health is the main priority here. Before I took a long break I had trained in this style for a few years and personally I made the best growth and felt the best I had in all my years training. Obviously everyone is different and their bodies will respond to different variations of training, nutrition etc but thus far this has been the best form of training for me!

How do you plan out your training structure?

That makes sense. FYI, I've got nothing against it. I know it's a reasonably popular / common method.

I've programmed in volume in the past when I was doing more powerlifting style training.

These days though, volume is fairly well fixed except for either deloads or times I feel really good in gym and get after it a bit more.

Intensity (as measured by proximity to failure) is again always the same except for deloads. My work set(s) (mind you this is max 2 per exercise) are always 0 RIR. I don't really get anything else.

 

[Kouta]

Daily Log - Saturday 28/2/2026
Bit slack getting it through yesterday!

Workout E – Accessories
(RPE 8) 1-2 warmup sets before each exercise

A1) Barbell Overhead Press
Set 1 – 30kg x 12
Set 2 – 30kg x 12
Set 3 – 30kg x 12
Set 4 – 30kg x 12

A2) Dumbbell Lateral Raise
Set 1 – 7.5kg x 12
Set 2 – 7.5kg x 12
Set 3 – 7.5kg x 12
Set 4 – 7.5kg x 12

A3) Dumbbell Rear Delt Fly
Set 1 – 7.5kg x 12
Set 2 – 7.5kg x 12
Set 3 – 7.5kg x 12
Set 4 – 7.5kg x 12

Tricep Pushdown (Straight Bar)
Set 1 – 32kg x 12
Set 2 – 32kg x 12
Set 3 – 32kg x 12
Set 4 – 32kg x 12

Overhead Rope Tricep Extension
Set 1 – 32kg x 12
Set 2 – 38kg x 12
Set 3 – 38kg x 12
Set 4 – 38kg x 12

Tricep Cable Kickbacks
Set 1 – 11kg x 12
Set 2 – 11kg x 12
Set 3 – 11kg x 12
Set 4 – 11kg x 12

Barbell Bicep Curl
Set 1 – 15kg x 15
Set 2 – 15kg x 15
Set 3 – 15kg x 15
Set 4 – 15kg x 15

Preacher Curl
Set 1 – 20kg x 12
Set 2 – 20kg x 12
Set 3 – 20kg x 12
Set 4 – 20kg x 12

Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12

90 seconds rest between sets, 90 second rest after *A3 in the first 3 exercise superset!

Nutrition

So busy yesterday I forgot to eat all my meals! Potentially reta having some sort of effect early!!

P 151 C 250 F 60 2,157kcals

 

[Kouta]

Prep Day Sunday

Meals are pretty well all the same as last week, I eat these first 4 meals every day. I find it easy to prep and easy to eat.
If you're interested in the macros and total cals, I have posted it last sunday ^^

In terms of changing up flavours of meats and meals etc, I'll usually add 0cal sauces or mixes of different herbs and spices. I've attached one of my go to's lately, Steeves Sugar Free Maple Syrup - tastes great with anything from sweet to savoury and actually tastes like maple syrup!


This Weeks Gameplan

Basically just a rinse and repeat + extra cardio session, I'll usually always prefer to just add in a little more cardio before dropping more food when the cals get low. May not work for some but from my experience it works for me!

 

[LevButlerov]

Daily Log - Saturday 28/2/2026
Bit slack getting it through yesterday!

Workout E – Accessories
(RPE 8) 1-2 warmup sets before each exercise

A1) Barbell Overhead Press
Set 1 – 30kg x 12
Set 2 – 30kg x 12
Set 3 – 30kg x 12
Set 4 – 30kg x 12

A2) Dumbbell Lateral Raise
Set 1 – 7.5kg x 12
Set 2 – 7.5kg x 12
Set 3 – 7.5kg x 12
Set 4 – 7.5kg x 12

A3) Dumbbell Rear Delt Fly
Set 1 – 7.5kg x 12
Set 2 – 7.5kg x 12
Set 3 – 7.5kg x 12
Set 4 – 7.5kg x 12

Tricep Pushdown (Straight Bar)
Set 1 – 32kg x 12
Set 2 – 32kg x 12
Set 3 – 32kg x 12
Set 4 – 32kg x 12

Overhead Rope Tricep Extension
Set 1 – 32kg x 12
Set 2 – 38kg x 12
Set 3 – 38kg x 12
Set 4 – 38kg x 12

Tricep Cable Kickbacks
Set 1 – 11kg x 12
Set 2 – 11kg x 12
Set 3 – 11kg x 12
Set 4 – 11kg x 12

Barbell Bicep Curl
Set 1 – 15kg x 15
Set 2 – 15kg x 15
Set 3 – 15kg x 15
Set 4 – 15kg x 15

Preacher Curl
Set 1 – 20kg x 12
Set 2 – 20kg x 12
Set 3 – 20kg x 12
Set 4 – 20kg x 12

Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12

90 seconds rest between sets, 90 second rest after *A3 in the first 3 exercise superset!

Nutrition

So busy yesterday I forgot to eat all my meals! Potentially reta having some sort of effect early!!

P 151 C 250 F 60 2,157kcals

pumping hard today!

Prep Day Sunday

Meals are pretty well all the same as last week, I eat these first 4 meals every day. I find it easy to prep and easy to eat.
If you're interested in the macros and total cals, I have posted it last sunday ^^

In terms of changing up flavours of meats and meals etc, I'll usually add 0cal sauces or mixes of different herbs and spices. I've attached one of my go to's lately, Steeves Sugar Free Maple Syrup - tastes great with anything from sweet to savoury and actually tastes like maple syrup!


This Weeks Gameplan

Basically just a rinse and repeat + extra cardio session, I'll usually always prefer to just add in a little more cardio before dropping more food when the cals get low. May not work for some but from my experience it works for me!

Meal prep looks good lets get some more fiber too @Kouta

 

[Kouta]

pumping hard today!

Meal prep looks good lets get some more fiber too @Kouta

Gotta get the bod ready for a juicy growth phase! Trying not to get in my head about how small I’ve gotten and weights being so low!

As stated in above post I also use Metamucil to support fibre intake with lower cals xx

How’s your training going my man?

 

[LevButlerov]

Gotta get the bod ready for a juicy growth phase! Trying not to get in my head about how small I’ve gotten and weights being so low!

As stated in above post I also use Metamucil to support fibre intake with lower cals xx

How’s your training going my man?

get it ready hard

but metamucil is not real psyllium please get some raw psyllium husk powder @Kouta

im pedaling under desk and answering logs lol

 

[stevesmi]

Prep Day Sunday

Meals are pretty well all the same as last week, I eat these first 4 meals every day. I find it easy to prep and easy to eat.
If you're interested in the macros and total cals, I have posted it last sunday ^^

In terms of changing up flavours of meats and meals etc, I'll usually add 0cal sauces or mixes of different herbs and spices. I've attached one of my go to's lately, Steeves Sugar Free Maple Syrup - tastes great with anything from sweet to savoury and actually tastes like maple syrup!


This Weeks Gameplan

Basically just a rinse and repeat + extra cardio session, I'll usually always prefer to just add in a little more cardio before dropping more food when the cals get low. May not work for some but from my experience it works for me!

@Kouta if it works for you then it works for you but don't be afraid to try something different. Maybe check out the other logs too and get some ideas.

 

[ceo]

Prep Day Sunday

Meals are pretty well all the same as last week, I eat these first 4 meals every day. I find it easy to prep and easy to eat.
If you're interested in the macros and total cals, I have posted it last sunday ^^

In terms of changing up flavours of meats and meals etc, I'll usually add 0cal sauces or mixes of different herbs and spices. I've attached one of my go to's lately, Steeves Sugar Free Maple Syrup - tastes great with anything from sweet to savoury and actually tastes like maple syrup!


This Weeks Gameplan

Basically just a rinse and repeat + extra cardio session, I'll usually always prefer to just add in a little more cardio before dropping more food when the cals get low. May not work for some but from my experience it works for me!

Bros, excellent time to do a prep on a Sunday. It seems like that's the day a lot of people have extra time so it's smart to do that. @Kouta