Approved Log Recomp Fat loss Cycle Log with US-Pharmacies

[Mobster]

Only managed about 5 hours of sleep last night

Why so?

 

[SmallGainsBigProblems]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY LOG — 9/22/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
5 hours

WEIGH IN
197.6 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom SLU-PP-332 — 60 mg daily

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — REST / RECOVERY DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

No gym today

Only got 5 hours of sleep, so I made the decision
to take the day off from training rather than force
a poorly recovered workout.

Worked: 8 hours
Steps: ~6,000


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

Foods:
5 whole eggs
1 cup egg whites
2 low-carb tortillas
40 g dry oatmeal
65 g blueberries
15 g honey

Meal Totals:
Calories: ~714 kcal
Protein: ~57 g
Total Carbs: ~81 g
Net Carbs: ~47 g
Fiber: ~34 g
Fat: ~32 g


MEAL #2

Foods:
275 g cooked chicken breast
250 g cooked rice

Meal Totals:
Calories: ~779 kcal
Protein: ~92 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~10 g


MEAL #3

Foods:
238 g cooked chicken breast
103 g cooked chicken leg/thigh meat
150 g cooked rice
1 low-carb tortilla

Meal Totals:
Calories: ~868 kcal
Protein: ~109 g
Total Carbs: ~61 g
Net Carbs: ~45 g
Fiber: ~16 g
Fat: ~25 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: ~2,361 kcal
Protein: ~258 g
Total Carbs: ~212 g
Net Carbs: ~161 g
Fiber: ~51 g
Fat: ~67 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECOVERY FOCUS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Sleep: 5 hours
No gym
8-hour tire-shop shift
~6,000 steps
258 g protein

After recently returning to training following
the deload and illness, there was no reason to
force another workout on only 5 hours of sleep.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Only managed about 5 hours of sleep last night, so I decided not to force a training session today.

After finally getting back into the gym following the deload and being sick, there wasn't much value in digging another recovery hole just to say I trained.

I still worked a full 8-hour day at the tire shop and got approximately 6,000 steps in, so this wasn't exactly a sedentary rest day.

Nutrition stayed controlled:

~2,361 calories
~258 g protein
~212 g total carbs
~161 g net carbs
~51 g fiber
~67 g fat

Bodyweight: 197.6 lbs

One bad night of sleep isn't a reason to panic, but it IS a good reason to adjust the day's training when recovery isn't there.

Rest day today. Prioritized recovery instead of forcing a low-quality session.

What is your schedule? Are you working out before or after work? Using a pre workout? Energy drinks?

 

[Dopeless]

Only managed about 5 hours of sleep last night

Why so?

I sometimes have trouble falling asleep. And I had to open at work the next morning I usually close so I was used to going to bed a bit later .. I tried taking melatonin and getting into bed early but I just tossed and turned

 

[Dopeless]

What is your schedule? Are you working out before or after work? Using a pre workout? Energy drinks?

Unfortunately I dont have a set schedule everyday Its all over the place. I prefer to workout before work but sometimes I have to go after. I dont use pre-workout but I do drink about 2 energy drinks throughout the day and drink morning coffee

 

[SmallGainsBigProblems]

I sometimes have trouble falling asleep. And I had to open at work the next morning I usually close so I was used to going to bed a bit later .. I tried taking melatonin and getting into bed early but I just tossed and turned

I don't see Magnesium Glyconate in you supplements. Try taking 400mg about 1.5 hours before bed.

 

[Dopeless]

I don't see Magnesium Glyconate in you supplements. Try taking 400mg about 1.5 hours before bed.

Thats a good idea.. I'll give that a try I usually use melatonin I try not to use it too much because it leaves me feeling groggy in the morning and it doesn't always work for me ..

 

[SmallGainsBigProblems]

Thats a good idea.. I'll give that a try I usually use melatonin I try not to use it too much because it leaves me feeling groggy in the morning and it doesn't always work for me ..

I can't even take nyquil, brother. I definitely understand where you are coming from.

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/25/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
8 hours

WEIGH IN
193.4 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — SEATED LEG CURLS

Warmup:
90 lbs x 20
130 lbs x 15

Set #1:
200 lbs x 10

Set #2:
200 lbs x 10

Set #3:
200 lbs x 8


EXERCISE #2 — LEG PRESS

230 lbs x 20

Warmup:
283 lbs x 20
↳ + 20 Calf Extensions

373 lbs x 20
↳ + 20 Calf Extensions

Set #1:
553 lbs x 12
↳ + 20 Calf Extensions

Set #2:
643 lbs x 10
↳ + 20 Calf Extensions

TOTAL CALF EXTENSIONS: 80 REPS


EXERCISE #3 — RDLs

Set #1:
220 lbs x 10

Set #2:
310 lbs x 6

Set #3:
360 lbs x 6


EXERCISE #4 — HIP ABDUCTION

Set #1:
110 lbs x 25

Set #2:
150 lbs x 20

Set #3:
210 lbs x 16


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

Foods:
326 g cooked chicken breast
265 g cooked white rice

Meal Totals:
Calories: 843 kcal
Protein: 108.2 g
Total Carbs: 74.7 g
Net Carbs: 73.6 g
Fiber: 1.1 g
Fat: 12.5 g


MEAL #2 — POST-WORKOUT

Foods:
1 serving Oats Overnight
8 oz 1% milk
1 scoop protein powder

Meal Totals:
Calories: 531 kcal
Protein: 52.0 g
Total Carbs: 56.0 g
Net Carbs: 49.0 g
Fiber: 7.0 g
Fat: 11.0 g


MEAL #3 — CHIPOTLE

Foods:
Steak bowl:
• Steak
• White rice
• Black beans
• Roasted chili-corn salsa
3 hard-boiled eggs

Meal Totals:
Calories: 785 kcal
Protein: 54.8 g
Total Carbs: 80.1 g
Net Carbs: 68.1 g
Fiber: 12.0 g
Fat: 27.3 g


MEAL #4

Foods:
238 g cooked chicken breast
2 low-carb protein tortillas

Meal Totals:
Calories: 610 kcal
Protein: 87.8 g
Total Carbs: 32.0 g
Net Carbs: 4.0 g
Fiber: 28.0 g
Fat: 14.6 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: 2,770 kcal
Protein: 302.8 g
Total Carbs: 242.7 g
Net Carbs: 194.7 g
Fiber: 48.1 g
Fat: 65.3 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

BODYWEIGHT: 193.4 LBS

LEG PRESS:
553 lbs x 12
643 lbs x 10

80 total calf-extension reps

RDL:
220 lbs x 10
310 lbs x 6
360 lbs x 6

Finished with:

HIP ABDUCTION:
110 lbs x 25
150 lbs x 20
210 lbs x 16


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Back to LEGS today.

Got a full 8 hours of rest and woke up at 193.4 lbs fasted — another significant drop on the scale.

Training started with seated leg curls before moving into leg press.

Worked through the higher-rep warmups and then hit:

553 lbs x 12
643 lbs x 10

I also added calf extensions throughout the leg press work for 80 total calf reps.

Then came RDLs.

Worked from 220 lbs x 10 to 310 lbs x 6 before finishing at 360 lbs x 6.

Finished the session with hip abduction, ending at 210 lbs x 16.

Nutrition was right where I wanted it:

2,770 calories
302.8 g protein
242.7 g total carbs
194.7 g net carbs
48.1 g fiber
65.3 g fat

Bodyweight: 193.4 lbs

After the deload, getting sick, and having to ease back into training, it feels good to have a full leg session in the books again.

The scale is also getting VERY interesting...

193.4 lbs while still moving 643 lbs on the leg press and pulling 360 lbs for RDLs.

Now the goal is to keep the training performance while watching what the body composition does from here.

 

[GHgut4life]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/25/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
8 hours

WEIGH IN
193.4 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — SEATED LEG CURLS

Warmup:
90 lbs x 20
130 lbs x 15

Set #1:
200 lbs x 10

Set #2:
200 lbs x 10

Set #3:
200 lbs x 8


EXERCISE #2 — LEG PRESS

230 lbs x 20

Warmup:
283 lbs x 20
↳ + 20 Calf Extensions

373 lbs x 20
↳ + 20 Calf Extensions

Set #1:
553 lbs x 12
↳ + 20 Calf Extensions

Set #2:
643 lbs x 10
↳ + 20 Calf Extensions

TOTAL CALF EXTENSIONS: 80 REPS


EXERCISE #3 — RDLs

Set #1:
220 lbs x 10

Set #2:
310 lbs x 6

Set #3:
360 lbs x 6


EXERCISE #4 — HIP ABDUCTION

Set #1:
110 lbs x 25

Set #2:
150 lbs x 20

Set #3:
210 lbs x 16


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

Foods:
326 g cooked chicken breast
265 g cooked white rice

Meal Totals:
Calories: 843 kcal
Protein: 108.2 g
Total Carbs: 74.7 g
Net Carbs: 73.6 g
Fiber: 1.1 g
Fat: 12.5 g


MEAL #2 — POST-WORKOUT

Foods:
1 serving Oats Overnight
8 oz 1% milk
1 scoop protein powder

Meal Totals:
Calories: 531 kcal
Protein: 52.0 g
Total Carbs: 56.0 g
Net Carbs: 49.0 g
Fiber: 7.0 g
Fat: 11.0 g


MEAL #3 — CHIPOTLE

Foods:
Steak bowl:
• Steak
• White rice
• Black beans
• Roasted chili-corn salsa
3 hard-boiled eggs

Meal Totals:
Calories: 785 kcal
Protein: 54.8 g
Total Carbs: 80.1 g
Net Carbs: 68.1 g
Fiber: 12.0 g
Fat: 27.3 g


MEAL #4

Foods:
238 g cooked chicken breast
2 low-carb protein tortillas

Meal Totals:
Calories: 610 kcal
Protein: 87.8 g
Total Carbs: 32.0 g
Net Carbs: 4.0 g
Fiber: 28.0 g
Fat: 14.6 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: 2,770 kcal
Protein: 302.8 g
Total Carbs: 242.7 g
Net Carbs: 194.7 g
Fiber: 48.1 g
Fat: 65.3 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

BODYWEIGHT: 193.4 LBS

LEG PRESS:
553 lbs x 12
643 lbs x 10

80 total calf-extension reps

RDL:
220 lbs x 10
310 lbs x 6
360 lbs x 6

Finished with:

HIP ABDUCTION:
110 lbs x 25
150 lbs x 20
210 lbs x 16


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Back to LEGS today.

Got a full 8 hours of rest and woke up at 193.4 lbs fasted — another significant drop on the scale.

Training started with seated leg curls before moving into leg press.

Worked through the higher-rep warmups and then hit:

553 lbs x 12
643 lbs x 10

I also added calf extensions throughout the leg press work for 80 total calf reps.

Then came RDLs.

Worked from 220 lbs x 10 to 310 lbs x 6 before finishing at 360 lbs x 6.

Finished the session with hip abduction, ending at 210 lbs x 16.

Nutrition was right where I wanted it:

2,770 calories
302.8 g protein
242.7 g total carbs
194.7 g net carbs
48.1 g fiber
65.3 g fat

Bodyweight: 193.4 lbs

After the deload, getting sick, and having to ease back into training, it feels good to have a full leg session in the books again.

The scale is also getting VERY interesting...

193.4 lbs while still moving 643 lbs on the leg press and pulling 360 lbs for RDLs.

Now the goal is to keep the training performance while watching what the body composition does from here.

every time food is good brother and deload and sick you are back now