Approved Log Fat Loss and Recovery Journey

[Wookie1]

Bit of an update on diet since @Gains Man has dropped me down to 1930 cals for the rest of this month with Target being

150 C, 51 F, 220 P



Breakfast and lunch meals are split in half just a few hours apart as I was getting some indigestion. Not sure if it was meal size related of not as today is first day trailing the split. A few cals are counted from the electrolytes and fish oils as well.



Breakfast:

712 cals, 65g C, 6g F, 99g P

1 scoop of oats
2 scoops of protein powder
1 scoop Digestive fusion
1 scoop Daily Greens
1 cup coconut water
1 cup egg whites
1 cup water
200g high protein greek yoghurt
75g blueberries



Lunch:

519 Cals, 26g C, 22g F, 55g P

2 x 95g tin tuna
200g high protein cottage cheese
50g ricotta
3 corn thins
30g perinase
7g MCT oil



Snack:
79 cals, 18g C

1 banana



Dinner:

Per serve

573 cals, 56g C, 12g F, 53g P

Broken down into 6 serves

1400g raw chicken thigh
350g raw rice
600g frozen veg

 

[stevesmi]

Week 12 Summary — Fat Loss

Progress

Current Weight: 100.4 kg (+2.5 kg this week)

Estimated BF%: 12–13%

Measurements (relaxed, slight post-training pump)

Waist: 87 cm ( 1 cm)

Arms: R37 cm / L35.5 cm ( +1 cm R / +0.5 cm L)

Chest: 109 cm ( +3 cm)

Thighs: R63 cm / L61 cm ( +2 cm R / +1 cm L)

Neck: 45 cm ( same)


Goal: 90–92 kg by end of month



---

Adjustments

Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2

Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings

Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)



---

Diet

Current: 1,930 kcal → 150C / 220P / 50F

Entering final fat loss phase



---

Training

First week back doing barbell work

Program has entered a new GVT-style phase

Daily rehab/prehab movements continued (or used as warm-up)

Focus: monitor C6 & elbow for pain triggers



---

Health

Bloodwork: none this week

BP: consistent low 100’s / 70’s

Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing



---

Notes

Energy solid, libido up

Food cravings noticeable (Retatrutide increase helping)

Small blowout for daughter’s birthday (cake + cupcakes) → sugar rush felt harsh after being so strict

Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)

Expect weight to settle back down as body adjusts

Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)

Working with @Gains Man coaching



---

Visuals

Progress pics posted → leaner abs, increased vascularity



---

Next Week Focus

Stick to low calories/macros

Split first 2 meals to ease digestion

Gradually ramp up free weights

Keep rehab consistent

Monitor skin dryness & E2 stability after Test increase

@Wookie1 after a day you get in that type of sugar. best thing is to fast for 24 hours. it will help bring down your glucose

 

[BodyMonster34]

Week 12 Summary — Fat Loss

Progress

Current Weight: 100.4 kg (+2.5 kg this week)

Estimated BF%: 12–13%

Measurements (relaxed, slight post-training pump)

Waist: 87 cm ( 1 cm)

Arms: R37 cm / L35.5 cm ( +1 cm R / +0.5 cm L)

Chest: 109 cm ( +3 cm)

Thighs: R63 cm / L61 cm ( +2 cm R / +1 cm L)

Neck: 45 cm ( same)


Goal: 90–92 kg by end of month



---

Adjustments

Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2

Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings

Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)



---

Diet

Current: 1,930 kcal → 150C / 220P / 50F

Entering final fat loss phase



---

Training

First week back doing barbell work

Program has entered a new GVT-style phase

Daily rehab/prehab movements continued (or used as warm-up)

Focus: monitor C6 & elbow for pain triggers



---

Health

Bloodwork: none this week

BP: consistent low 100’s / 70’s

Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing



---

Notes

Energy solid, libido up

Food cravings noticeable (Retatrutide increase helping)

Small blowout for daughter’s birthday (cake + cupcakes) → sugar rush felt harsh after being so strict

Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)

Expect weight to settle back down as body adjusts

Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)

Working with @Gains Man coaching



---

Visuals

Progress pics posted → leaner abs, increased vascularity



---

Next Week Focus

Stick to low calories/macros

Split first 2 meals to ease digestion

Gradually ramp up free weights

Keep rehab consistent

Monitor skin dryness & E2 stability after Test increase

bro you look good if you ask me @Wookie1 you got a good physique. Nice and lean and you're pushing it.

 

[2Thick]

Week 12 Summary — Fat Loss

Progress

Current Weight: 100.4 kg (+2.5 kg this week)

Estimated BF%: 12–13%

Measurements (relaxed, slight post-training pump)

Waist: 87 cm ( 1 cm)

Arms: R37 cm / L35.5 cm ( +1 cm R / +0.5 cm L)

Chest: 109 cm ( +3 cm)

Thighs: R63 cm / L61 cm ( +2 cm R / +1 cm L)

Neck: 45 cm ( same)


Goal: 90–92 kg by end of month



---

Adjustments

Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2

Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings

Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)



---

Diet

Current: 1,930 kcal → 150C / 220P / 50F

Entering final fat loss phase



---

Training

First week back doing barbell work

Program has entered a new GVT-style phase

Daily rehab/prehab movements continued (or used as warm-up)

Focus: monitor C6 & elbow for pain triggers



---

Health

Bloodwork: none this week

BP: consistent low 100’s / 70’s

Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing



---

Notes

Energy solid, libido up

Food cravings noticeable (Retatrutide increase helping)

Small blowout for daughter’s birthday (cake + cupcakes) → sugar rush felt harsh after being so strict

Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)

Expect weight to settle back down as body adjusts

Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)

Working with @Gains Man coaching



---

Visuals

Progress pics posted → leaner abs, increased vascularity



---

Next Week Focus

Stick to low calories/macros

Split first 2 meals to ease digestion

Gradually ramp up free weights

Keep rehab consistent

Monitor skin dryness & E2 stability after Test increase

@Wookie1 The abdominals look fantastic. If you ask me. You are super ripped, I'm so impressed. You make us all proud.

 

[Ulter]

Week 12 Summary — Fat Loss

Progress

Current Weight: 100.4 kg (+2.5 kg this week)

Estimated BF%: 12–13%

Measurements (relaxed, slight post-training pump)

Waist: 87 cm ( 1 cm)

Arms: R37 cm / L35.5 cm ( +1 cm R / +0.5 cm L)

Chest: 109 cm ( +3 cm)

Thighs: R63 cm / L61 cm ( +2 cm R / +1 cm L)

Neck: 45 cm ( same)


Goal: 90–92 kg by end of month



---

Adjustments

Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2

Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings

Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)



---

Diet

Current: 1,930 kcal → 150C / 220P / 50F

Entering final fat loss phase



---

Training

First week back doing barbell work

Program has entered a new GVT-style phase

Daily rehab/prehab movements continued (or used as warm-up)

Focus: monitor C6 & elbow for pain triggers



---

Health

Bloodwork: none this week

BP: consistent low 100’s / 70’s

Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing



---

Notes

Energy solid, libido up

Food cravings noticeable (Retatrutide increase helping)

Small blowout for daughter’s birthday (cake + cupcakes) → sugar rush felt harsh after being so strict

Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)

Expect weight to settle back down as body adjusts

Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)

Working with @Gains Man coaching



---

Visuals

Progress pics posted → leaner abs, increased vascularity



---

Next Week Focus

Stick to low calories/macros

Split first 2 meals to ease digestion

Gradually ramp up free weights

Keep rehab consistent

Monitor skin dryness & E2 stability after Test increase

@Wookie1 i'm a big fan of this training! it looks strong. i love that you keep pushings it . its showing the results too !

 

[ROIDDERS]

Week 12 Summary — Fat Loss

Progress

Current Weight: 100.4 kg (+2.5 kg this week)

Estimated BF%: 12–13%

Measurements (relaxed, slight post-training pump)

Waist: 87 cm ( 1 cm)

Arms: R37 cm / L35.5 cm ( +1 cm R / +0.5 cm L)

Chest: 109 cm ( +3 cm)

Thighs: R63 cm / L61 cm ( +2 cm R / +1 cm L)

Neck: 45 cm ( same)


Goal: 90–92 kg by end of month



---

Adjustments

Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2

Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings

Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)



---

Diet

Current: 1,930 kcal → 150C / 220P / 50F

Entering final fat loss phase



---

Training

First week back doing barbell work

Program has entered a new GVT-style phase

Daily rehab/prehab movements continued (or used as warm-up)

Focus: monitor C6 & elbow for pain triggers



---

Health

Bloodwork: none this week

BP: consistent low 100’s / 70’s

Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing



---

Notes

Energy solid, libido up

Food cravings noticeable (Retatrutide increase helping)

Small blowout for daughter’s birthday (cake + cupcakes) → sugar rush felt harsh after being so strict

Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)

Expect weight to settle back down as body adjusts

Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)

Working with @Gains Man coaching



---

Visuals

Progress pics posted → leaner abs, increased vascularity



---

Next Week Focus

Stick to low calories/macros

Split first 2 meals to ease digestion

Gradually ramp up free weights

Keep rehab consistent

Monitor skin dryness & E2 stability after Test increase

@Wookie1 this is a good setup man. i love what you are doing here. i think your 90-92kg goal is very possible too

 

[ceo]

Week 12 Summary — Fat Loss

Progress

Current Weight: 100.4 kg (+2.5 kg this week)

Estimated BF%: 12–13%

Measurements (relaxed, slight post-training pump)

Waist: 87 cm ( 1 cm)

Arms: R37 cm / L35.5 cm ( +1 cm R / +0.5 cm L)

Chest: 109 cm ( +3 cm)

Thighs: R63 cm / L61 cm ( +2 cm R / +1 cm L)

Neck: 45 cm ( same)


Goal: 90–92 kg by end of month



---

Adjustments

Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2

Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings

Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)



---

Diet

Current: 1,930 kcal → 150C / 220P / 50F

Entering final fat loss phase



---

Training

First week back doing barbell work

Program has entered a new GVT-style phase

Daily rehab/prehab movements continued (or used as warm-up)

Focus: monitor C6 & elbow for pain triggers



---

Health

Bloodwork: none this week

BP: consistent low 100’s / 70’s

Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing



---

Notes

Energy solid, libido up

Food cravings noticeable (Retatrutide increase helping)

Small blowout for daughter’s birthday (cake + cupcakes) → sugar rush felt harsh after being so strict

Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)

Expect weight to settle back down as body adjusts

Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)

Working with @Gains Man coaching



---

Visuals

Progress pics posted → leaner abs, increased vascularity



---

Next Week Focus

Stick to low calories/macros

Split first 2 meals to ease digestion

Gradually ramp up free weights

Keep rehab consistent

Monitor skin dryness & E2 stability after Test increase

@Wookie1 bros we love this for sure. the conditioning you got looks solid. keep the grind going!

 

[RoySimpson]

Week 12 Summary — Fat Loss

Progress

Current Weight: 100.4 kg (+2.5 kg this week)

Estimated BF%: 12–13%

Measurements (relaxed, slight post-training pump)

Waist: 87 cm ( 1 cm)

Arms: R37 cm / L35.5 cm ( +1 cm R / +0.5 cm L)

Chest: 109 cm ( +3 cm)

Thighs: R63 cm / L61 cm ( +2 cm R / +1 cm L)

Neck: 45 cm ( same)


Goal: 90–92 kg by end of month



---

Adjustments

Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2

Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings

Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)



---

Diet

Current: 1,930 kcal → 150C / 220P / 50F

Entering final fat loss phase



---

Training

First week back doing barbell work

Program has entered a new GVT-style phase

Daily rehab/prehab movements continued (or used as warm-up)

Focus: monitor C6 & elbow for pain triggers



---

Health

Bloodwork: none this week

BP: consistent low 100’s / 70’s

Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing



---

Notes

Energy solid, libido up

Food cravings noticeable (Retatrutide increase helping)

Small blowout for daughter’s birthday (cake + cupcakes) → sugar rush felt harsh after being so strict

Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)

Expect weight to settle back down as body adjusts

Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)

Working with @Gains Man coaching



---

Visuals

Progress pics posted → leaner abs, increased vascularity



---

Next Week Focus

Stick to low calories/macros

Split first 2 meals to ease digestion

Gradually ramp up free weights

Keep rehab consistent

Monitor skin dryness & E2 stability after Test increase

@Wookie1 awesome log bro! Looking great!

 

[SteveMobsterG]

Nice to see tweaking to meds etc

 

[Wookie1]

Week 12, Day 2 — Daily Log

9th September


---

Progress

Fasted Weight: 97.9 kg (▼ 0.4 kg)

Blood Pressure: —

Steps: 14,441



---

🍽 Nutrition

Calories Target: 1,930
Calories Actual: 1,930

Macros Target: 150C / 220P / 50F Macros Actual: 168C / 208P / 44F



---

PEDs & Peptides

Hormones & Androgens

Test Cyp – 50 mg (0.25 mL) M–F

Mast P – 20 mg (0.2 mL) M–F

NPP – 20 mg (0.2 mL) M–F

Anavar – 10 mg (M–F)


Peptides & Regenerative

HGH – 4IU PM (subq)

MOTS-c – 2 mg AM (subq)

Alpha-GPC – 600 mg AM (oral, pre-training)

Methylene Blue – 20 mg AM (oral, pre-training)

LL37 – 200 mcg Mon/Thu (trial for acne)


Fat Loss & Metabolic

Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)

Clenbuterol – 40 mcg



---

Daily Supplements

Morning: Aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate


---

Side Effects & Adjustments

Introduced LL37 → no sides noticed yet

Removed AM HGH → may have helped reduce water retention



---

Symptoms

Upper thoracic pain traced back to treadmill session while looking down at phone → avoid repeating



---

Sleep

Total: 6h 52m (74 score, fair quality)

1 wake-up, >1h each REM & Deep sleep



---

Training

Program: GVT-Style

Strict Chin-Ups — 6 × 6

DB Row — 5 × 10

Crush Grip DB Curl — 5 × 10

Spider Curls — 5 × 10

Sit-Ups — 4 × 30


Core Work:

Side-Lying Oblique Crunches — 2 × 10

Sit-Ups — 2 × 10


Cardio:

Treadmill Walk — 2 × 30 min (2.5° / 4 km/h, pre + post training)


Rehab (Tennis Elbow):

DB Wrist Flexions — 3–4 × 8–10 (3s eccentric) @ 15 kg

DB Wrist Extension Isometrics — 2 × 5 (30s hold) @ 8 kg



---

Notes

Pre-workout: Premium Supps Night Warrior (stim-free)

Weight trend back down; vascularity and striations improving → gym owners noticed rear delt detail during chin-ups

Pre-populating macros & adjusting ingredients is working well, getting creative with the lunch meal as breakfast and dinner are set

Lunch was
150g high protein cottage cheese
100g ricotta
40g casian custard protein powder
30g blueberries
1 biscoff caramelised biscuits crushed

473 Calories, 27g C, 16g F, 51g P

Prepped higher-calorie meals for family (good templates for gaining phase later)

Session felt strong with no pain flare-up → rehab will move to mornings at home

Feeling leaner, “thin-skinned,” more defined; excited to push hard into final weeks



---

Coach: @Gains Man


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