Approved Log Recomp Fat loss Cycle Log with US-Pharmacies

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TRAINING LOG — NOVEMBER 2, 2026
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Total Rest: 7 hours
Weigh In: 191.0 lbs

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SUPPLEMENTS
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• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules

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PEPTIDES
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• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily

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

Injection Schedule — EOD

Mon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ

Repeat rotation

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TRAINING — HAMSTRINGS / GLUTES
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Exercise #1 — Romanian Deadlifts

Warmup:
225 lbs x 10

Set #1: 265 lbs x 8
Set #2: 315 lbs x 6
Set #3: 335 lbs x 4

Exercise #2 — Seated Leg Curls

Warmup:
130 lbs x 15

Set #1: 190 lbs x 10.5
Set #2: 190 lbs x 9.5
Set #3: 190 lbs x 8.5

Exercise #3 — Leg Press
Close / High Foot Placement

Warmup:
373 lbs x 10

Set #1: 553 lbs x 15
Set #2: 733 lbs x 10
Set #3: 733 lbs x 10

Exercise #4 — Hip Abduction Machine

Set #1: 160 lbs x 18
Set #2: 185 lbs x 15
Set #3: 210 lbs x 13

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PERFORMANCE HIGHLIGHTS
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ROMANIAN DEADLIFTS

Previous logged session — 10/20:
235 lbs x 12
270 lbs x 6

Today:
265 lbs x 8
315 lbs x 6
335 lbs x 4

New documented RDL weight PR!

Previous highest logged RDL:
290 lbs x 4 — 10/4

Today: 335 lbs x 4

+45 lbs at the same rep count!

All today's RDLs were performed with free weights, not on the Smith machine.

LEG PRESS

553 lbs x 15
733 lbs x 10
733 lbs x 10

20 total reps at 733 lbs.

SEATED LEG CURLS

190 lbs x 10.5
190 lbs x 9.5
190 lbs x 8.5

28.5 total working reps.

HIP ABDUCTION

160 lbs x 18
185 lbs x 15
210 lbs x 13

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NUTRITION — NOVEMBER 2
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MEAL #1

• 4 whole eggs
• 1.5 cups egg whites
• 366 g cooked yams
• 15 g honey

Calories: ~859 kcal
Protein: ~72 g
Total Carbs: ~88 g
Net Carbs: ~77 g
Fiber: ~11 g
Fat: ~21 g

MEAL #2 — HOMEMADE BEEF ALFREDO

• 411 g homemade beef Alfredo
• 200 g cooked basmati rice

Calories: ~824 kcal
Protein: ~69 g
Total Carbs: ~88 g
Net Carbs: ~85 g
Fiber: ~3 g
Fat: ~21 g

MEAL #3 — HOMEMADE BEEF ALFREDO

• 411 g homemade beef Alfredo
• 200 g cooked basmati rice

Calories: ~824 kcal
Protein: ~69 g
Total Carbs: ~88 g
Net Carbs: ~85 g
Fiber: ~3 g
Fat: ~21 g

POST-WORKOUT MEAL

• 189 g cooked chicken breast
• 203 g cooked basmati rice

Calories: ~576 kcal
Protein: ~64 g
Total Carbs: ~57 g
Net Carbs: ~56 g
Fiber: ~1 g
Fat: ~7 g

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DAILY TOTALS
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Calories: ~3,083 kcal
Protein: ~274 g
Total Carbs: ~321 g
Net Carbs: ~303 g
Fiber: ~18 g
Fat: ~70 g

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DAILY GOAL COMPARISON
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Calories: 3,083 / 3,000
↳ 83 kcal over

Protein: 274 g / 240 g
↳ 34 g over

Total Carbs: 321 g / 330 g
↳ 9 g under

Fiber: 18 g / 30 g
↳ 12 g under

Fat: 70 g / 80 g
↳ 10 g under

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DAILY NOTES
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Trained after work again today, but luckily work was pretty slow so I wasn't nearly as run down as I usually am.

Today was hamstrings and glutes.

Started with Romanian deadlifts, and these were actual free-weight RDLs, NOT on the Smith machine.

Worked my way up to 335 lbs for 4 reps!

That's 45 lbs heavier than my previous logged best of 290 lbs x 4.

I actually felt like I could'vegone heavier, but I'm going to wait until I get my self a lifting belt before I really start pushing the weigh higher

Followed that up with seated leg curls, then close/high-stance leg presses and finished with hip abductions.

Now here's the part that's really messing with my head...

MY GIRLFRIEND LEG PRESSED THE SAME WEIGHT AS ME TODAY!!

And she's NATURAL!!

Actually, it's worse than that...

She's on TIRZEPATIDE, so she's not even eating all that much!!

CAN YOU BELIEVE THAT SHIT?! WTF!!

Meanwhile, I'm over here eating 3,000 calories a day trying to grow these legs, and she's matching my leg press numbers!

F it!! I. going for 9 plates next time

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[Mobster]

Gotta get in front lol!

 

[Dopeless]

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DAILY LOG — NOVEMBER 3, 2026
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Total Rest: 6.5 hrs
Weigh In: 191.8 lbs

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SUPPLEMENTS
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• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules

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PEPTIDES
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• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily

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

Injection Schedule — EOD

Mon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ

Repeat rotation

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TRAINING — REST DAY
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No training today.

8-hour shift at tire shop
7,000 steps

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NUTRITION — NOVEMBER 3
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MEAL #1

• 4 whole eggs
• 1.5 cups egg whites
• 1 low-carb protein tortilla
• 312 g cooked yams

Calories: ~822 kcal
Protein: ~77 g
Total Carbs: ~83 g
Net Carbs: ~60 g
Fiber: ~23 g
Fat: ~23 g

MEAL #2 — HOMEMADE BEEF ALFREDO

• 411 g homemade beef Alfredo

Calories: ~564 kcal
Protein: ~64 g
Total Carbs: ~32 g
Net Carbs: ~30 g
Fiber: ~2 g
Fat: ~20 g

MEAL #3

• 240 g cooked chicken breast
• 200 g cooked basmati rice

Calories: ~656 kcal
Protein: ~80 g
Total Carbs: ~56 g
Net Carbs: ~55 g
Fiber: ~1 g
Fat: ~9 g

MEAL #4

• 208 g cooked chicken breast
• 256 g cooked basmati rice

Calories: ~676 kcal
Protein: ~71 g
Total Carbs: ~72 g
Net Carbs: ~71 g
Fiber: ~1 g
Fat: ~8 g

SNACK — 21 CHOICES FROZEN YOGURT

• Oreo Cookie Magic #7
• Approximately 1/2 medium serving

Calories: ~300 kcal
Protein: ~6 g
Total Carbs: ~45 g
Net Carbs: ~44 g
Fiber: ~1 g
Fat: ~11 g

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DAILY TOTALS
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Calories: ~3,018 kcal
Protein: ~298 g
Total Carbs: ~288 g
Net Carbs: ~260 g
Fiber: ~28 g
Fat: ~71 g

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DAILY GOAL COMPARISON
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Calories: 3,018 / 3,000
↳ 18 kcal over

Protein: 298 g / 240 g
↳ 58 g over

Total Carbs: 288 g / 330 g
↳ 42 g under

Fiber: 28 g / 30 g
↳ 2 g under

Fat: 71 g / 80 g
↳ 9 g under

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DAILY NOTES
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No gym today, just worked my 8-hour shift at the tire shop and got in about 7k steps.

Figured I'd give my legs a break after yesterday's workout.

Finished the day at 3,018 calories, pretty much right on my new 3,000 calorie goal. Protein was a little higher than planned but everything else was pretty close.

Even managed to squeeze in some frozen yogurt

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[Dopeless]

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DAILY LOG — NOVEMBER 4, 2026
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Total Rest: 6 hrs
Weigh In: 192.0 lbs

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SUPPLEMENTS
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• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules

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PEPTIDES
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• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily

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

Injection Schedule — EOD

Mon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ

Repeat rotation

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TRAINING — REST DAY
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Missed the gym today.

Had court in the morning and spent the rest of the day taking care of family responsibilities.

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NUTRITION — NOVEMBER 4
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MEAL #1

• 4 whole eggs
• 1.5 cups egg whites
• 1/3 cup dry oatmeal (~27 g)
• 18 g honey
• 1 low-carb protein tortilla

Calories: ~696 kcal
Protein: ~76 g
Total Carbs: ~59 g
Net Carbs: ~42 g
Fiber: ~17 g
Fat: ~25 g

MEAL #2 — EL CAMICHIN RESTAURANT

• Beef and chicken combo molcajete
• Mexican rice
• Refried beans
• 3 corn tortillas
• 1/2 plate fish ceviche

Estimated Breakdown:

Beef/chicken molcajete: ~850 kcal
Mexican rice: ~220 kcal
Refried beans: ~180 kcal
3 corn tortillas: ~165 kcal
1/2 plate fish ceviche: ~180 kcal

Calories: ~1,595 kcal
Protein: ~116 g
Total Carbs: ~139 g
Net Carbs: ~120 g
Fiber: ~19 g
Fat: ~65 g

Restaurant macros are estimated.

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DAILY TOTALS
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Calories: ~2,291 kcal
Protein: ~192 g
Total Carbs: ~198 g
Net Carbs: ~162 g
Fiber: ~36 g
Fat: ~90 g

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DAILY GOAL COMPARISON
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Calories: 2,291 / 3,000
↳ 709 kcal under

Protein: 192 g / 240 g
↳ 48 g under

Total Carbs: 198 g / 330 g
↳ 132 g under

Fiber: 36 g / 30 g
↳ 6 g over

Fat: 90 g / 80 g
↳ 10 g over

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DAILY NOTES
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Well, today was a BIG day for me!!

Had to go to court this morning and I GOT CUSTODY OF MY DAUGHTER!!

She's 4 years old and definitely a handful lol but I love that little girl more than anything!

Spent the rest of the afternoon getting her moved into my place, doing chores, homework and just getting everything situated.

Didn't make it to the gym today and my nutrition was a little off, but I think I had a pretty good excuse this time lol.

Now I gotta figure out how to balance training, working full time and being a single dad.

It's definitely gonna take some adjusting, but I know it's possible.

My schedule might be changing but my goals haven't. Just gotta figure out a new routine that works for both of us.

For now I'm just happy to have my little girl home with me!

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