Body Recomposition Log 2026

[Rudeus]

To fulfill my reps as a logger for @Southern Cross Labs I am moving to this forum from EVO.

EVO Log (Discontinued)

Approved Log - Body Recomposition Cycle Log

2026 Aesthetic & Performance Log This year I’m documenting everything I do to improve my physique, health, and overall presentation. That includes: – training & nutrition – skin care & grooming – recovery & sleep – supplements & medical treatments – anything else that meaningfully improves...

www.evolutionary.org

This log is brought to you by my sponsor @Southern Cross Labs

PEDs @Southern Cross Labs
300mg Test E
50mgs Anavar

PEPTIDES
Reta 8mg
Glow70 4mg
(2.5mg GHK, 500mcg TB & BPC)

Maybe adding in (dose advice?)
- Mots-c 2mg pre-fasted cardio
- NAD+
- SS-31
- Glutathione
- L-Car

OTHER
10mg Cardarine
500iu HCG Mon/Wed/Fri
Cialis 5mg
Finasteride 1mg
Telmisartan 40mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk

PRE-SEX / PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g
• Melatonin 3mg Instant/10mg Slow
(Only taking melatonin if needed)

---

Current weight: 98.8kg
Goal Weight 90kg

Maintenence Calories = 3100-3300

Recomp calories
4xCardio days 2500 calories
Non-cardio days 2100 calories

Ideal Macros
Protein 220g
Fat 50g
Carbs 193g / 293g

---

Ideal training split is 6x days per week.
- Chest
- Back
- Arms (bi,tri,shoulders)
- Legs
- Day off
- Repeat

---

I would post pictures but this site isnt allowing me it says must be .png etc. But the photos are already .png

 

[Rudeus]

Approx 1 year years progress then last 2 photos are recent.

 

[Rudeus]

Touchdown

@Southern Cross Labs @Southern cross labs rep

 

[Rudeus]

Monday

Grateful for my awesome sponsor @Southern Cross Labs

PEDs
300mg Test E
50mgs Anavar

PEPTIDES
Reta 8mg
Glow70 4mg
(2.5mg GHK, 500mcg TB & BPC)

Other;
10mg Cardarine
500iu HCG Mon/Wed/Fri
Cialis 5mg
Finasteride 1mg
Telmisartan 40mg

Supplements
MORNING (8:00 AM)
• DHEA 25MG
• PREGNENOLONE 25
• FISH OIL TOTAL EPA+DHA 2000MG
• VITAMIN C 1000MG
• VITAMIN D3 5000IU
• ZINC PICOLONATE 25mg
• COQ-10 300MG
• L-CARNITINE 2000MG
• TAURINE 2G
•NAC 600mg
• Psyllium husk

PRE-TRAIN (1 HOUR BEFORE)
• PURE CITRULLINE 6G
• L-ARGININE 3G
• PYCNOGENOL 100MG

NIGHT (11:00 PM)
• MAGNESIUM Elemental intake 400mg
• NAC 600mg
• L-THEANINE 300MG
• TAURINE 2G
• ASHWAGANDHA 500MG
• Glycine 5g
• Melatonin 3mg Instant/10mg Slow

Only got 1800 calories in today very bad day. Terrible sleep last night maybe around four and a half hours total. Took my ADHD medication to get through the day and that combined with the retatrutide makes it almost impossible to eat anything. Sadly, I had to drink most of my calories today Then I basically just ate two other meals, my protein was nowhere near my goal proper intake.

Chest sesh

Flat barbell bench press
Warm-up set
60 kilograms × 20 reps
80 kilograms × 12 reps
100 kilograms × 10 reps
100 kilograms × 12 reps
120 kilograms × 6 reps

Dumbbell flyers
22.5 kilogram dumbbells
3 sets, all for 15 reps
(Slow and controlled squeezing the scapula together at the back to get a good stretch on the chest an allat)

Seated press machine
100 kilograms × 12 reps for two sets
120 kilograms × 10 reps

Pec deck
Three sets, 15 reps
Almost the entire stack

Stretched and left.
Not really the best workout, but better than nothing.

Aiming to get 8 hours quality sleep tonight , hydrate thoroughly tomorrow and hit it much harder.