I sh*t you not I'm going to make protein pancakes right now after seeing those pics!
Log for 7/22/26
Total rest: 7.5 hrs
Weigh in: 206 lbs (fasted)
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training:
Back/Biceps
Exercise#1
Pull-ups
Warmup:
60lbs assist x 15
20lbs assist x 10
Wide grip pullups
Set#1 BW X 12
Set #2 BW x 9
Switched to Close neutral grip pull-ups
Set#3 BW x 13
Set#4. BW x 11
Exercise#2
Hammer strength preacher curls
Warmup:
45lbs x 20
Set#1 90lbs x 11
Set#2 90lbs x 9
Set#3 90lbs x 6 dropset 45lbs x 9
Exercise#3
High rows
Set#1 180lbs x 15
Set#2 230lbs x 12
Set#3 230lbs x 10
Set#4 230lbs x 9
Exercise# 4
Concentration curls
Set1#1 27.5's x 9
Set#2 27.5's x 7
Set#3 27.5's x 6
Nutrition/Meals
Meal #1
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Calories: 668 kcal
Protein: 78g
Net Carbs: 47g
Fat: 13.5g
Meal #2
240g drained 90/10 ground beef
220g cooked white rice
Calories: 761 kcal
Protein: 64g
Net Carbs: 62g
Fat: 25g
Meal #3
330g drained 90/10 ground beef
250g cooked white rice
Calories: 1,026 kcal
Protein: 88g
Net Carbs: 70g
Fat: 34g
Meal #4
278g chicken breast
2 low-carb protein tortillas
98g zucchini
45g bell peppers
Calories: 654 kcal
Protein: 99g
Net Carbs: 10g
Fat: 13g
Daily Total
Calories: 3,109 kcal
Protein: 329g
Net Carbs: 189g
Fat: 85.5g
Total rest: 7.5 hrs
Weigh in: 206 lbs (fasted)
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training:
Back/Biceps
Exercise#1
Pull-ups
Warmup:
60lbs assist x 15
20lbs assist x 10
Wide grip pullups
Set#1 BW X 12
Set #2 BW x 9
Switched to Close neutral grip pull-ups
Set#3 BW x 13
Set#4. BW x 11
Exercise#2
Hammer strength preacher curls
Warmup:
45lbs x 20
Set#1 90lbs x 11
Set#2 90lbs x 9
Set#3 90lbs x 6 dropset 45lbs x 9
Exercise#3
High rows
Set#1 180lbs x 15
Set#2 230lbs x 12
Set#3 230lbs x 10
Set#4 230lbs x 9
Exercise# 4
Concentration curls
Set1#1 27.5's x 9
Set#2 27.5's x 7
Set#3 27.5's x 6
Nutrition/Meals
Meal #1
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Calories: 668 kcal
Protein: 78g
Net Carbs: 47g
Fat: 13.5g
Meal #2
240g drained 90/10 ground beef
220g cooked white rice
Calories: 761 kcal
Protein: 64g
Net Carbs: 62g
Fat: 25g
Meal #3
330g drained 90/10 ground beef
250g cooked white rice
Calories: 1,026 kcal
Protein: 88g
Net Carbs: 70g
Fat: 34g
Meal #4
278g chicken breast
2 low-carb protein tortillas
98g zucchini
45g bell peppers
Calories: 654 kcal
Protein: 99g
Net Carbs: 10g
Fat: 13g
Daily Total
Calories: 3,109 kcal
Protein: 329g
Net Carbs: 189g
Fat: 85.5g
Attachments
eating very clean brotherLog for 7/22/26
Total rest: 7.5 hrs
Weigh in: 206 lbs (fasted)
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training:
Back/Biceps
Exercise#1
Pull-ups
Warmup:
60lbs assist x 15
20lbs assist x 10
Wide grip pullups
Set#1 BW X 12
Set #2 BW x 9
Switched to Close neutral grip pull-ups
Set#3 BW x 13
Set#4. BW x 11
Exercise#2
Hammer strength preacher curls
Warmup:
45lbs x 20
Set#1 90lbs x 11
Set#2 90lbs x 9
Set#3 90lbs x 6 dropset 45lbs x 9
Exercise#3
High rows
Set#1 180lbs x 15
Set#2 230lbs x 12
Set#3 230lbs x 10
Set#4 230lbs x 9
Exercise# 4
Concentration curls
Set1#1 27.5's x 9
Set#2 27.5's x 7
Set#3 27.5's x 6
Nutrition/Meals
Meal #1
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Calories: 668 kcal
Protein: 78g
Net Carbs: 47g
Fat: 13.5g
Meal #2
240g drained 90/10 ground beef
220g cooked white rice
Calories: 761 kcal
Protein: 64g
Net Carbs: 62g
Fat: 25g
Meal #3
330g drained 90/10 ground beef
250g cooked white rice
Calories: 1,026 kcal
Protein: 88g
Net Carbs: 70g
Fat: 34g
Meal #4
278g chicken breast
2 low-carb protein tortillas
98g zucchini
45g bell peppers
Calories: 654 kcal
Protein: 99g
Net Carbs: 10g
Fat: 13g
Daily Total
Calories: 3,109 kcal
Protein: 329g
Net Carbs: 189g
Fat: 85.5g
@floridaman1984 @bss @HarleyGuy
Log for 7/22/26
Total rest: 7.5 hrs
Weigh in: 206 lbs (fasted)
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training:
Back/Biceps
Exercise#1
Pull-ups
Warmup:
60lbs assist x 15
20lbs assist x 10
Wide grip pullups
Set#1 BW X 12
Set #2 BW x 9
Switched to Close neutral grip pull-ups
Set#3 BW x 13
Set#4. BW x 11
Exercise#2
Hammer strength preacher curls
Warmup:
45lbs x 20
Set#1 90lbs x 11
Set#2 90lbs x 9
Set#3 90lbs x 6 dropset 45lbs x 9
Exercise#3
High rows
Set#1 180lbs x 15
Set#2 230lbs x 12
Set#3 230lbs x 10
Set#4 230lbs x 9
Exercise# 4
Concentration curls
Set1#1 27.5's x 9
Set#2 27.5's x 7
Set#3 27.5's x 6
Nutrition/Meals
Meal #1
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Calories: 668 kcal
Protein: 78g
Net Carbs: 47g
Fat: 13.5g
Meal #2
240g drained 90/10 ground beef
220g cooked white rice
Calories: 761 kcal
Protein: 64g
Net Carbs: 62g
Fat: 25g
Meal #3
330g drained 90/10 ground beef
250g cooked white rice
Calories: 1,026 kcal
Protein: 88g
Net Carbs: 70g
Fat: 34g
Meal #4
278g chicken breast
2 low-carb protein tortillas
98g zucchini
45g bell peppers
Calories: 654 kcal
Protein: 99g
Net Carbs: 10g
Fat: 13g
Daily Total
Calories: 3,109 kcal
Protein: 329g
Net Carbs: 189g
Fat: 85.5g
Keeping the diet that clean while the bpc and tb500 do their thing on the recovery side is dialling the recomp in nicely mate.
They're sooo good im addicted! I just had en again 3 days in a row!!
Log for 7/23/26
Weigh in: 203.4 lbs (fasted)
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule:
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training: Rest day
Nutrition/Meals:
Meal #1
2 servings Kodiak Protein Pancakes
50g blueberries
4 whole eggs
1 cup egg whites
3 servings sugar-free maple syrup
Calories: 895 kcal
Protein: 70g
Net Carbs: 64g
Fat: 28g
Meal #2
280g drained 90/10 ground beef
220g cooked white rice
Calories: 867 kcal
Protein: 75g
Net Carbs: 62g
Fat: 29g
Meal #3
290g chicken breast
6 tbsp tomato sauce
15g mozzarella cheese
230g mashed potatoes
1 tbsp organic butter
Calories: 877 kcal
Protein: 97g
Net Carbs: 52g
Fat: 30g
Daily Total
Calories: 2,639 kcal
Protein: 242g
Net Carbs: 178g
Fat: 87g
Weigh in: 203.4 lbs (fasted)
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule:
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training: Rest day
Nutrition/Meals:
Meal #1
2 servings Kodiak Protein Pancakes
50g blueberries
4 whole eggs
1 cup egg whites
3 servings sugar-free maple syrup
Calories: 895 kcal
Protein: 70g
Net Carbs: 64g
Fat: 28g
Meal #2
280g drained 90/10 ground beef
220g cooked white rice
Calories: 867 kcal
Protein: 75g
Net Carbs: 62g
Fat: 29g
Meal #3
290g chicken breast
6 tbsp tomato sauce
15g mozzarella cheese
230g mashed potatoes
1 tbsp organic butter
Calories: 877 kcal
Protein: 97g
Net Carbs: 52g
Fat: 30g
Daily Total
Calories: 2,639 kcal
Protein: 242g
Net Carbs: 178g
Fat: 87g
Attachments
Great food pics and macros are dialed right in nice bro.
I did go do this and I got so bloated
Nailed the pull ups yesterday bro!
Log for 7/24/26
AND..
You see in my next log that I had to miss the gym yesterday because my car decided to take a shit on me and I had to tow it to my job instead of train.. Thank god im a mechanic..!
Im supposed to do 3 days on 1 day off and I stick to it most of the time but life is chaotic rn dealing with cps making me do all this shit so I can get custody of my kid back
AND..
You see in my next log that I had to miss the gym yesterday because my car decided to take a shit on me and I had to tow it to my job instead of train.. Thank god im a mechanic..!
Log for 7/24/26
I had to miss the gym today because my car decided to take a shit on me and instead of being able to train before work I had to get a tow truck and get it towed to my job..
And .. My girlfriends parents came and wanted to take us out to dinner PIZZA of all things so I just indulged I cant even remember when I had an actual cheat meal usually when I go out to eat I still eat pretty healthy or at least high protein..
Im starting my cut in a couple days nice and slow im going to start at 2,800 calories and re- evaluate every 2 weeks and drop only 200 calories at a time when nothing changes.
Im going to start measuring my waist,chest,arms,legs every week and use that as a metric along with the scale..
Total rest 7.5 hrs
Weigh in: 204.3 lbs (fasted)
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule:
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training: missed cause car broke down
Nutrition/Meals:
Meal #1
1 serving Kodiak Protein Pancakes
35g blueberries
1 whole egg (in pancake mix)
½ cup 1% milk
4 whole eggs
1 cup egg whites
Calories: 768 kcal
Protein: 63g
Net Carbs: 40g
Fat: 32g
Meal #2
278g 93/7 ground beef
220g cooked white rice
3 servings Melinda Black Truffle Sauce
Calories: 835 kcal
Protein: 78g
Net Carbs: 62g
Fat: 23g
Meal #3
5 slices BJ's pepperoni, sausage, pineapple & jalapeño pizza
5 Hot Honey Boneless Wings
Calories: ~1,820 kcal
Protein: ~86g
Net Carbs: ~164g
Fat: ~92g
Daily Total
Calories: 4,423 kcal
Protein: 227g
Net Carbs: 266g
Fat: 147g
Holy shit !! I didnt think dinner was that many calories!! Not doing that again anytime soon time to lock in..
I had to miss the gym today because my car decided to take a shit on me and instead of being able to train before work I had to get a tow truck and get it towed to my job..
And .. My girlfriends parents came and wanted to take us out to dinner PIZZA of all things so I just indulged I cant even remember when I had an actual cheat meal usually when I go out to eat I still eat pretty healthy or at least high protein..
Im starting my cut in a couple days nice and slow im going to start at 2,800 calories and re- evaluate every 2 weeks and drop only 200 calories at a time when nothing changes.
Im going to start measuring my waist,chest,arms,legs every week and use that as a metric along with the scale..
Total rest 7.5 hrs
Weigh in: 204.3 lbs (fasted)
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule:
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training: missed cause car broke down
Nutrition/Meals:
Meal #1
1 serving Kodiak Protein Pancakes
35g blueberries
1 whole egg (in pancake mix)
½ cup 1% milk
4 whole eggs
1 cup egg whites
Calories: 768 kcal
Protein: 63g
Net Carbs: 40g
Fat: 32g
Meal #2
278g 93/7 ground beef
220g cooked white rice
3 servings Melinda Black Truffle Sauce
Calories: 835 kcal
Protein: 78g
Net Carbs: 62g
Fat: 23g
Meal #3
5 slices BJ's pepperoni, sausage, pineapple & jalapeño pizza
5 Hot Honey Boneless Wings
Calories: ~1,820 kcal
Protein: ~86g
Net Carbs: ~164g
Fat: ~92g
Daily Total
Calories: 4,423 kcal
Protein: 227g
Net Carbs: 266g
Fat: 147g
Holy shit !! I didnt think dinner was that many calories!! Not doing that again anytime soon time to lock in..
Attachments
Pizza can be 1000 easyLog for 7/24/26
I had to miss the gym today because my car decided to take a shit on me and instead of being able to train before work I had to get a tow truck and get it towed to my job..
And .. My girlfriends parents came and wanted to take us out to dinner PIZZA of all things so I just indulged I cant even remember when I had an actual cheat meal usually when I go out to eat I still eat pretty healthy or at least high protein..
Im starting my cut in a couple days nice and slow im going to start at 2,800 calories and re- evaluate every 2 weeks and drop only 200 calories at a time when nothing changes.
Im going to start measuring my waist,chest,arms,legs every week and use that as a metric along with the scale..
Total rest 7.5 hrs
Weigh in: 204.3 lbs (fasted)
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule:
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training: missed cause car broke down
Nutrition/Meals:
Meal #1
1 serving Kodiak Protein Pancakes
35g blueberries
1 whole egg (in pancake mix)
½ cup 1% milk
4 whole eggs
1 cup egg whites
Calories: 768 kcal
Protein: 63g
Net Carbs: 40g
Fat: 32g
Meal #2
278g 93/7 ground beef
220g cooked white rice
3 servings Melinda Black Truffle Sauce
Calories: 835 kcal
Protein: 78g
Net Carbs: 62g
Fat: 23g
Meal #3
5 slices BJ's pepperoni, sausage, pineapple & jalapeño pizza
5 Hot Honey Boneless Wings
Calories: ~1,820 kcal
Protein: ~86g
Net Carbs: ~164g
Fat: ~92g
Daily Total
Calories: 4,423 kcal
Protein: 227g
Net Carbs: 266g
Fat: 147g
Holy shit !! I didnt think dinner was that many calories!! Not doing that again anytime soon time to lock in..
Log for 7/25/26
Car is fixed and back on track!!!
Today I had an awesome workout!! I hit a bunch of PR's all in the same workout I felt really strong and the best news of all my nagging elbow pain was almost non existent!!
Maybe it was the
from last night? 
Total rest: 7hrs
Weigh in: 206.8 lbs (fasted) Damn pizza!!!
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule:
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training:
Shoulders/Triceps/Biceps
Exercise#1
DB Lateral Raises
warmup:
17.5 x 15
Set#1 22.5s x 12
Set#2 25's x 11
PR
Set#3 25's x 10
Exercise#2
Rear delt flys
Set#1 175lbs x 14
Set#2. 205lbs x 9
Set#3 220lbs x 6 PR
Exercise#3
Hammer Strength Dips
Warmup:
186lbs x 20
Set#1 276lbs x 10
Set#2 326lbs x 7PR
Set#3 326lbs x 5 dropset 276lbs x 6
Exercise#4
Hammer strength Preacher Curls
Warmup:
45lbs x 15
Set#1 90lbs x 10
Set#2 100lbs x 6
Set#3 100lbs x 5 dropset 45lbs x 9
Exercise#5
Tricep pushdown/ Bicep cable curl superset
Set#1 72.5lbs x 12/ 50lbs x 9
Set#2 80lbs x 10/ 50lbs x 7 PR
Nutrition/Meals:
Meal #1
1 serving overnight oats
2 scoops protein powder
Calories: 540 kcal
Protein: 68g
Net Carbs: 40g
Fat: 11g
Meal #2
1 serving overnight oats
2 scoops protein powder
Calories: 540 kcal
Protein: 68g
Net Carbs: 40g
Fat: 11g
Meal #3
6" Jersey Mike's Provolone Turkey Sub
Calories: ~700 kcal
Protein: ~43g
Net Carbs: ~50g
Fat: ~31g
Meal #4
280g 93/7 ground beef
220g cooked white rice
3 servings Melinda Black Truffle Sauce
Calories: 835 kcal
Protein: 78g
Net Carbs: 62g
Fat: 23g
Meal #5
280g baked chicken breast
180g cooked protein pasta
Small bowl of chicken soup (chicken breast, potatoes, carrots, onions)
From the photo, the soup appears to contain a light broth with roughly:
~100g chicken breast
~120g potato
Small amounts of carrots and onions
Calories: ~958 kcal
Protein: ~115g
Net Carbs: ~57g
Fat: ~12g
Daily Total
Calories: 3,573 kcal
Protein: 372g
Net Carbs: 249g
Fat: 88g
Car is fixed and back on track!!!
Today I had an awesome workout!! I hit a bunch of PR's all in the same workout I felt really strong and the best news of all my nagging elbow pain was almost non existent!!
Maybe it was the
from last night? Total rest: 7hrs
Weigh in: 206.8 lbs (fasted) Damn pizza!!!
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule:
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training:
Shoulders/Triceps/Biceps
Exercise#1
DB Lateral Raises
warmup:
17.5 x 15
Set#1 22.5s x 12
Set#2 25's x 11
PRSet#3 25's x 10
Exercise#2
Rear delt flys
Set#1 175lbs x 14
Set#2. 205lbs x 9
Set#3 220lbs x 6
PRExercise#3
Hammer Strength Dips
Warmup:
186lbs x 20
Set#1 276lbs x 10
Set#2 326lbs x 7
PRSet#3 326lbs x 5 dropset 276lbs x 6
Exercise#4
Hammer strength Preacher Curls
Warmup:
45lbs x 15
Set#1 90lbs x 10
Set#2 100lbs x 6
Set#3 100lbs x 5 dropset 45lbs x 9
Exercise#5
Tricep pushdown/ Bicep cable curl superset
Set#1 72.5lbs x 12/ 50lbs x 9
Set#2 80lbs x 10/ 50lbs x 7
PRNutrition/Meals:
Meal #1
1 serving overnight oats
2 scoops protein powder
Calories: 540 kcal
Protein: 68g
Net Carbs: 40g
Fat: 11g
Meal #2
1 serving overnight oats
2 scoops protein powder
Calories: 540 kcal
Protein: 68g
Net Carbs: 40g
Fat: 11g
Meal #3
6" Jersey Mike's Provolone Turkey Sub
Calories: ~700 kcal
Protein: ~43g
Net Carbs: ~50g
Fat: ~31g
Meal #4
280g 93/7 ground beef
220g cooked white rice
3 servings Melinda Black Truffle Sauce
Calories: 835 kcal
Protein: 78g
Net Carbs: 62g
Fat: 23g
Meal #5
280g baked chicken breast
180g cooked protein pasta
Small bowl of chicken soup (chicken breast, potatoes, carrots, onions)
From the photo, the soup appears to contain a light broth with roughly:
~100g chicken breast
~120g potato
Small amounts of carrots and onions
Calories: ~958 kcal
Protein: ~115g
Net Carbs: ~57g
Fat: ~12g
Daily Total
Calories: 3,573 kcal
Protein: 372g
Net Carbs: 249g
Fat: 88g
Attachments
eating clean brotherLog for 7/25/26
Car is fixed and back on track!!!
Today I had an awesome workout!! I hit a bunch of PR's all in the same workout I felt really strong and the best news of all my nagging elbow pain was almost non existent!!
Maybe it was the
Total rest: 7hrs
Weigh in: 206.8 lbs (fasted) Damn pizza!!!
Supplements:
Methelyne Blue
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule:
Mon/Wed/Fri
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training:
Shoulders/Triceps/Biceps
Exercise#1
DB Lateral Raises
warmup:
17.5 x 15
Set#1 22.5s x 12
Set#2 25's x 11
Set#3 25's x 10
Exercise#2
Rear delt flys
Set#1 175lbs x 14
Set#2. 205lbs x 9
Set#3 220lbs x 6
Exercise#3
Hammer Strength Dips
Warmup:
186lbs x 20
Set#1 276lbs x 10
Set#2 326lbs x 7
Set#3 326lbs x 5 dropset 276lbs x 6
Exercise#4
Hammer strength Preacher Curls
Warmup:
45lbs x 15
Set#1 90lbs x 10
Set#2 100lbs x 6
Set#3 100lbs x 5 dropset 45lbs x 9
Exercise#5
Tricep pushdown/ Bicep cable curl superset
Set#1 72.5lbs x 12/ 50lbs x 9
Set#2 80lbs x 10/ 50lbs x 7
Nutrition/Meals:
Meal #1
1 serving overnight oats
2 scoops protein powder
Calories: 540 kcal
Protein: 68g
Net Carbs: 40g
Fat: 11g
Meal #2
1 serving overnight oats
2 scoops protein powder
Calories: 540 kcal
Protein: 68g
Net Carbs: 40g
Fat: 11g
Meal #3
6" Jersey Mike's Provolone Turkey Sub
Calories: ~700 kcal
Protein: ~43g
Net Carbs: ~50g
Fat: ~31g
Meal #4
280g 93/7 ground beef
220g cooked white rice
3 servings Melinda Black Truffle Sauce
Calories: 835 kcal
Protein: 78g
Net Carbs: 62g
Fat: 23g
Meal #5
280g baked chicken breast
180g cooked protein pasta
Small bowl of chicken soup (chicken breast, potatoes, carrots, onions)
From the photo, the soup appears to contain a light broth with roughly:
~100g chicken breast
~120g potato
Small amounts of carrots and onions
Calories: ~958 kcal
Protein: ~115g
Net Carbs: ~57g
Fat: ~12g
Daily Total
Calories: 3,573 kcal
Protein: 372g
Net Carbs: 249g
Fat: 88g
Total rest 7hrs
Weigh in: 204.2 (fasted)
Supplements:
Methelyne Blue
Creatine 10mg per day
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule:
Mon/Wed/Fri:
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training:
Legs
Exercise#1
Leg Press
Warmup:
283lbs x 20
373lbs x 8
Set#1 463lbs x 12
Set#2 463lbs x 12
Set#3 463lbs x 12
Exercise#2
Seated Leg Curls
Set#1 110lbs x 20
Set#2 150lbs x 15
Set#3 190lbs x 10
Exercise#3
RDL'S
Warmup:
135lbs x 10
Set#1 225lbs x 9
Set#2 275lbs x 8
Set#3 315lbs x 4
Exercise#4
Adductors
Set#1 120lbs x 20
Set #2 130lbs x 15
Set#3 160lbs x 9
Nutrition/Meals:
Meal #1
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Calories: 668 kcal
Protein: 78g
Net Carbs: 47g
Fat: 13.5g
Meal #2
260g baked chicken breast
300g yams
Calories: 816 kcal
Protein: 86g
Net Carbs: 61g
Fat: 10g
Meal #3
268g baked chicken breast
1 cup protein pasta
Calories: 632 kcal
Protein: 94g
Net Carbs: 33g
Fat: 10g
Meal #4
300g baked chicken breast
3 low-carb protein tortillas
3 servings Melinda Black Truffle Sauce
Calories: 776 kcal
Protein: 120g
Net Carbs: 6g
Fat: 19g
Daily Total
Calories: 2,892 kcal
Protein: 378g
Net Carbs: 147g
Fat: 52.5g
Weigh in: 204.2 (fasted)
Supplements:
Methelyne Blue
Creatine 10mg per day
Omega 3 capsules
centrum silver multi-vitamin
Digestive enzymes
Collagen Capsules
Choline & Inositol capsules
Moringa capsules
Peptides:
Ebiom Bpc157 & TB 500 325mcg 2x daily
Ebiom slu-pp-332 30mg daily
Ebiom Retatrutide 2.5mg weekly
Cycle:
us-pharmacies Sustanon 500
us-pharmacies Equipoise
us- pharmacies Proviron
Dosing Schedule:
Mon/Wed/Fri:
250mg Sustanon 500
125mg Equipoise
25mg Proviron ED
2.5mg Reta 1x per week ( Wednesday)
Training:
Legs
Exercise#1
Leg Press
Warmup:
283lbs x 20
373lbs x 8
Set#1 463lbs x 12
Set#2 463lbs x 12
Set#3 463lbs x 12
Exercise#2
Seated Leg Curls
Set#1 110lbs x 20
Set#2 150lbs x 15
Set#3 190lbs x 10
Exercise#3
RDL'S
Warmup:
135lbs x 10
Set#1 225lbs x 9
Set#2 275lbs x 8
Set#3 315lbs x 4
Exercise#4
Adductors
Set#1 120lbs x 20
Set #2 130lbs x 15
Set#3 160lbs x 9
Nutrition/Meals:
Meal #1
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Calories: 668 kcal
Protein: 78g
Net Carbs: 47g
Fat: 13.5g
Meal #2
260g baked chicken breast
300g yams
Calories: 816 kcal
Protein: 86g
Net Carbs: 61g
Fat: 10g
Meal #3
268g baked chicken breast
1 cup protein pasta
Calories: 632 kcal
Protein: 94g
Net Carbs: 33g
Fat: 10g
Meal #4
300g baked chicken breast
3 low-carb protein tortillas
3 servings Melinda Black Truffle Sauce
Calories: 776 kcal
Protein: 120g
Net Carbs: 6g
Fat: 19g
Daily Total
Calories: 2,892 kcal
Protein: 378g
Net Carbs: 147g
Fat: 52.5g
Attachments
go hard on food harder brother
So... I uploaded all my logs to chat gpt from start to finish..
This is the analysis it gave me .. pretty interesting..
Revised Strength Report
February → July 2026
Overall Strength Score: 9.4/10
You lost about 43 lb while increasing or maintaining strength in nearly every major movement. That's well above average for a cut of this size.
Estimated overall change
Category
Improvement
Absolute strength
+20–30%
Relative (pound-for-pound) strength
+45–55%
Work capacity
+50% or more
Recovery between sessions
+30–40%
The biggest story isn't one lift—it's that you became much stronger while carrying far less bodyweight.
Legs
Strength: A
Your progression was extremely fast through
March.
Examples from your logs:
Early leg press: 540 × 8
Progressed to:
730 × 6
750 × 8
838 × 8 � � � �
Approved Log - Recomp Fat loss Cycle Log with US-Pharmacies _ Anabolex Forums.PDF
Notes_260310_190857.txt
Notes_260314_142301.txt
Notes_260326_203258.txt
That progression happened over only a few weeks.
Then the knee injury forced you to back off.
July numbers (463–553 lb) are rehab numbers, not true max-strength numbers.
Grade: A
Chest
This changes the most from my previous report.
Once I understood that DB Presses meant dumbbell bench, your chest progression looked much stronger.
You moved from moderate dumbbell work to pressing much heavier dumbbells while continuing to lose bodyweight.
Machine work also improved:
Smith Bench
Machine Bench
Machine Fly
Machine Dips
Overall, your pressing strength clearly increased throughout the cut.
Estimated improvement: +20–25%
Grade: A-
Back
This may actually be your strongest body part.
Evidence:
Early in the year:
Assisted pull-ups
Later:
Bodyweight pull-ups
Multiple sets
Up to 13 reps � �
Approved Log - Recomp Fat loss Cycle Log with US-Pharmacies _ Page 21 _ Anabolex Forums.PDF
Approved Log - Recomp Fat loss Cycle Log with US-Pharmacies _ Page 21 _ Anabolex Forums.PDF
High rows also climbed substantially.
Rows became noticeably stronger.
Your lats also became visually wider in your photos.
Estimated improvement: +30–40%
Grade: A+
Shoulders
Strength improved.
Visual development improved.
However...
Front delts still dominate.
Side delts lag.
Rear delts lag.
You recognized this yourself before I pointed it out.
That self-awareness likely accelerated your improvement.
Grade: B+
Arms
Excellent.
Your triceps are one of your strongest body parts.
Machine dips exploded.
Preacher curls improved.
Cable curls improved.
Hammer curls improved.
Your arms are now one of the standout features of your physique.
Grade: A
Relative Strength
This is where you're exceptional.
Starting:
246 lb
Current:
203–204 lb
Yet:
Pull-ups improved dramatically.
Pressing strength stayed high.
Rows improved.
Dips improved.
Leg strength remained high despite the knee.
That's exactly what you want during a successful recomp.
Fastest Improvements
Pull-ups
This is my favorite progression.
Going from needing assistance to:
Bodyweight × 13
is phenomenal.
Leg Press
The numbers increased incredibly quickly before the knee became limiting.
Dumbbell Presses
Once I interpreted these correctly, it became clear your dumbbell pressing progressed steadily throughout the log.
Areas That Didn't Improve As Fast
Side Delts
Still behind.
You've already corrected this by specializing them.
Rear Delts
Improving now.
Still need another dedicated growth phase.
Calves
This remains your slowest body part.
Biggest Surprise
Honestly...
Your mental progression.
When I started reading your logs, I expected a bodybuilding journal.
Instead, I watched someone become much more systematic.
Early entries focused on the scale.
Later entries focused on:
sleep,
recovery,
nutrition,
workload,
pain,
training quality,
consistency.
That's a much more sustainable way to improve.
If I were coaching your next 12 weeks
Here's exactly what I'd prioritize:
Priority 1
Finish knee rehab.
Continue progressive loading, but don't chase maximal leg press weights until you're symptom-free.
Priority 2
Keep side and rear delt specialization.
Around 15–20 quality sets per week for those areas, while maintaining front-delt volume.
Priority 3
Bring legs closer to your upper body visually.
Shift from strength-focused lower-body work toward hypertrophy:
controlled leg press,
hamstring curls,
RDLs,
calves,
tempo work.
Priority 4
Keep using heavy dumbbell presses.
Based on your logs and photos, they appear to suit your shoulders and chest well.
Final assessment
If we compare February Chris to July Chris, here's where I land:
Absolute strength: +25–30%
Relative (pound-for-pound) strength: +50–60%
Conditioning/work capacity: +50% or more
Training knowledge and execution: the biggest improvement of all
One thing I'd add after seeing your photos: your gym performance and your physique are starting to align, but your lower body still has the most room to catch up visually. If you can get your legs to match the level of your back and arms over the next year—while keeping your current consistency—you'll dramatically improve your overall balance.
This is the analysis it gave me .. pretty interesting..
Revised Strength Report
February → July 2026
Overall Strength Score: 9.4/10
You lost about 43 lb while increasing or maintaining strength in nearly every major movement. That's well above average for a cut of this size.
Estimated overall change
Category
Improvement
Absolute strength
+20–30%
Relative (pound-for-pound) strength
+45–55%
Work capacity
+50% or more
Recovery between sessions
+30–40%
The biggest story isn't one lift—it's that you became much stronger while carrying far less bodyweight.
Legs
Strength: A
Your progression was extremely fast through
March.
Examples from your logs:
Early leg press: 540 × 8
Progressed to:
730 × 6
750 × 8
838 × 8 � � � �
Approved Log - Recomp Fat loss Cycle Log with US-Pharmacies _ Anabolex Forums.PDF
Notes_260310_190857.txt
Notes_260314_142301.txt
Notes_260326_203258.txt
That progression happened over only a few weeks.
Then the knee injury forced you to back off.
July numbers (463–553 lb) are rehab numbers, not true max-strength numbers.
Grade: A
Chest
This changes the most from my previous report.
Once I understood that DB Presses meant dumbbell bench, your chest progression looked much stronger.
You moved from moderate dumbbell work to pressing much heavier dumbbells while continuing to lose bodyweight.
Machine work also improved:
Smith Bench
Machine Bench
Machine Fly
Machine Dips
Overall, your pressing strength clearly increased throughout the cut.
Estimated improvement: +20–25%
Grade: A-
Back
This may actually be your strongest body part.
Evidence:
Early in the year:
Assisted pull-ups
Later:
Bodyweight pull-ups
Multiple sets
Up to 13 reps � �
Approved Log - Recomp Fat loss Cycle Log with US-Pharmacies _ Page 21 _ Anabolex Forums.PDF
Approved Log - Recomp Fat loss Cycle Log with US-Pharmacies _ Page 21 _ Anabolex Forums.PDF
High rows also climbed substantially.
Rows became noticeably stronger.
Your lats also became visually wider in your photos.
Estimated improvement: +30–40%
Grade: A+
Shoulders
Strength improved.
Visual development improved.
However...
Front delts still dominate.
Side delts lag.
Rear delts lag.
You recognized this yourself before I pointed it out.
That self-awareness likely accelerated your improvement.
Grade: B+
Arms
Excellent.
Your triceps are one of your strongest body parts.
Machine dips exploded.
Preacher curls improved.
Cable curls improved.
Hammer curls improved.
Your arms are now one of the standout features of your physique.
Grade: A
Relative Strength
This is where you're exceptional.
Starting:
246 lb
Current:
203–204 lb
Yet:
Pull-ups improved dramatically.
Pressing strength stayed high.
Rows improved.
Dips improved.
Leg strength remained high despite the knee.
That's exactly what you want during a successful recomp.
Fastest Improvements
Pull-upsThis is my favorite progression.
Going from needing assistance to:
Bodyweight × 13
is phenomenal.
Leg PressThe numbers increased incredibly quickly before the knee became limiting.
Dumbbell PressesOnce I interpreted these correctly, it became clear your dumbbell pressing progressed steadily throughout the log.
Areas That Didn't Improve As Fast
Side Delts
Still behind.
You've already corrected this by specializing them.
Rear Delts
Improving now.
Still need another dedicated growth phase.
Calves
This remains your slowest body part.
Biggest Surprise
Honestly...
Your mental progression.
When I started reading your logs, I expected a bodybuilding journal.
Instead, I watched someone become much more systematic.
Early entries focused on the scale.
Later entries focused on:
sleep,
recovery,
nutrition,
workload,
pain,
training quality,
consistency.
That's a much more sustainable way to improve.
If I were coaching your next 12 weeks
Here's exactly what I'd prioritize:
Priority 1
Finish knee rehab.
Continue progressive loading, but don't chase maximal leg press weights until you're symptom-free.
Priority 2
Keep side and rear delt specialization.
Around 15–20 quality sets per week for those areas, while maintaining front-delt volume.
Priority 3
Bring legs closer to your upper body visually.
Shift from strength-focused lower-body work toward hypertrophy:
controlled leg press,
hamstring curls,
RDLs,
calves,
tempo work.
Priority 4
Keep using heavy dumbbell presses.
Based on your logs and photos, they appear to suit your shoulders and chest well.
Final assessment
If we compare February Chris to July Chris, here's where I land:
Absolute strength: +25–30%
Relative (pound-for-pound) strength: +50–60%
Conditioning/work capacity: +50% or more
Training knowledge and execution: the biggest improvement of all
One thing I'd add after seeing your photos: your gym performance and your physique are starting to align, but your lower body still has the most room to catch up visually. If you can get your legs to match the level of your back and arms over the next year—while keeping your current consistency—you'll dramatically improve your overall balance.
I would no problem !!!
BUT...
I still have a bunch of fat to loose im trying to go a little below maintenance and let my fat make up the difference
Similar threads
Similar threads
-
-
-
-
-
-
Approved Log Self TRT body recomp training Log- Started by San Andreas
- Replies: 163
-
-
Life Change and Body Recomp Cycle Log. Test P, NPP - sponsored Southern Cross Labs
- Started by theJimJim
- Replies: 9
-
Approved Log 2026 Recomp Cycle Log TRT, HGH, Retatrutide- Started by CookieBaah
- Replies: 106
-
-
-
-
Approved Log My Weight Loss and Recomp Cycle Log- Started by knarfster
- Replies: 173
-
-
-
-
-
-
-
-
-
-
-
Approved Log 2025 Rx inspired Recomp Journal - Testosterone Primo HGH Cycle- Started by PhoenixGearVet
- Replies: 47
-
-
-
-
how would you use primo and testosterone for mini recomp?
- Started by Kaisjey
- Replies: 12
-
Approved Log Body Recomp - Testosterone EQ Anavar Retatrutide HGH cycle Log- Started by JustMakeItHappen
- Replies: 374
-
-
-
-
-
-
Podcast Evolutionary.org Hardcore 2.0 #153- How to effectively recomp using Primobolan or Equipoise? Euro Pharma- Started by JimAbs43
- Replies: 11
-
Approved Log Lets Get To Work: CEO 12-Week Recomp Cycle Log- Started by CEO
- Replies: 563
-
-
-
-
-
Approved Log Testosterone, Trenbolone, Winstrol summer cut-recomp Cycle Log- Started by JJ286
- Replies: 176
-
Podcast Evolutionary.org Hardcore 2.0 #72 - Recomp and Get Lean with Pharmaqo Labs
- Started by JimAbs43
- Replies: 11
-
-
Approved Log Testosterone Trenbolone Equipoise HGH recomp Log- Started by Batman0007
- Replies: 175
-
-
-
-
-
-