Approved Log Road To Men's Physique 2027 Cycle Log

[KRATOSG]

Today's log
20/7/26

Update: Yesterday was a cardio day with 30minutes on elliptical stretching and foam rolling, offically started with @Gains Man today with first workout completed feeling way better and have fallen back inlove with training again

Added in daily 3IU GH

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Push

Cardio:
N/A

Sauna:
N/A

Current steps:
11305

Morning Weight:
89.4 kg

Sleep:
7 hour 58 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
64
BP:
102/69

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 3IU GH
Daily 2.5mg GHKCU
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[the_alcatraz]

Today's log
20/7/26

Update: Yesterday was a cardio day with 30minutes on elliptical stretching and foam rolling, offically started with @Gains Man today with first workout completed feeling way better and have fallen back inlove with training again

Added in daily 3IU GH

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Push

Cardio:
N/A

Sauna:
N/A

Current steps:
11305

Morning Weight:
89.4 kg

Sleep:
7 hour 58 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
64
BP:
102/69

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 3IU GH
Daily 2.5mg GHKCU
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

big lifting legend

@Grumpy1 @abolone @koba @gar71 @Ohdamn

 

[rizzlekdizzle]

nice work - gains man sure gets some great results!

 

[Grumpy1]

Solid update bro great to see you with gains man
Will have to steal some training session from you

 

[Paps-bio]

Today's log
20/7/26

Update: Yesterday was a cardio day with 30minutes on elliptical stretching and foam rolling, offically started with @Gains Man today with first workout completed feeling way better and have fallen back inlove with training again

Added in daily 3IU GH

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Push

Cardio:
N/A

Sauna:
N/A

Current steps:
11305

Morning Weight:
89.4 kg

Sleep:
7 hour 58 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
64
BP:
102/69

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 3IU GH
Daily 2.5mg GHKCU
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

Good work bro! Some nice work outs there

 

[KRATOSG]

Today's log
21/7/26

Sponsor:
Oils @
Supplements @

Workout:
Pull

Cardio:
20 minutes elliptical level 9 gradient 2
129bpm

Sauna:
N/A

Current steps:
10538

Morning Weight:
88.5 kg

Sleep:
7 hour 54 minutes

Sleep tracker tracked it as 99% efficiency with high range reference of REM, Deep and Light

RHR:
72
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

Good work bro! Some nice work outs there

Thanks @Paps-bio such an improvement from the old stuff

Solid update bro great to see you with gains man
Will have to steal some training session from you

Yeah im loving the reduced workload i now mentally am able to get through workouts without falling on my facr

nice work - gains man sure gets some great results!

Can't wait too see them

big lifting legend

@Grumpy1 @abolone @koba @gar71 @Ohdamn

Thanks mate!

 

[KRATOSG]

Yesterday's log
22/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs

Cardio:
20 minutes treadmill 5.5kmh gradient 6
110bpm

Sauna:
N/A

Current steps:
11234

Morning Weight:
88.5 kg

Sleep:
7 hour 55 minutes

Sleep tracker tracked it as 99% efficiency with high range reference of REM, Deep and Light

RHR:
67
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

Today's log
23/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Upper

Cardio:
N/A

Sauna:
N/A

Current steps:
10122

Morning Weight:
88.8 kg

Sleep:
8 hour 55 minutes

Sleep tracker tracked it as 99% efficiency with high range reference of REM, Deep and Light

RHR:
75
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[the_alcatraz]

Yesterday's log
22/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs

Cardio:
20 minutes treadmill 5.5kmh gradient 6
110bpm

Sauna:
N/A

Current steps:
11234

Morning Weight:
88.5 kg

Sleep:
7 hour 55 minutes

Sleep tracker tracked it as 99% efficiency with high range reference of REM, Deep and Light

RHR:
67
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

Today's log
23/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Upper

Cardio:
N/A

Sauna:
N/A

Current steps:
10122

Morning Weight:
88.8 kg

Sleep:
8 hour 55 minutes

Sleep tracker tracked it as 99% efficiency with high range reference of REM, Deep and Light

RHR:
75
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

training hard LFG legend

@Grumpy1 @abolone @koba @gar71 @Ohdamn @BSS

 

[Grumpy1]

Solid training and meals bro

 

[KRATOSG]

Today's log
24/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs 2

Cardio:
N/A

Sauna:
N/A

Current steps:
10567

Morning Weight:
89 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
75
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca x3
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control x3

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[the_alcatraz]

Today's log
24/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs 2

Cardio:
N/A

Sauna:
N/A

Current steps:
10567

Morning Weight:
89 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
75
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca x3
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control x3

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

hard up training bro

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn

 

[Grumpy1]

Smashing the training

 

[KRATOSG]

Today's log
25/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Core / Cardio

Cardio:
Elliptical 30 mins gradient 2 level 9 135bpm with 2 minutes sprint and hold at 165bpm

Been a little slack this week with cardio usually im up to my cardio target by middle of the week however this week slipped away, however tomorrow is my recovery and LLIS cardio day

Sauna:
N/A

Current steps:
15580

Morning Weight:
88.6 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
65
BP:
106/65

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[Mr-cable]

Damn bro, you're smashing some serious calories...I'm kinda jealous haha. Good work teaming up with gainsman, he prepped me for a show recently and couldn't be happier with the results we achieved, im sure you'll do very well with him.

 

[the_alcatraz]

Today's log
25/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Core / Cardio

Cardio:
Elliptical 30 mins gradient 2 level 9 135bpm with 2 minutes sprint and hold at 165bpm

Been a little slack this week with cardio usually im up to my cardio target by middle of the week however this week slipped away, however tomorrow is my recovery and LLIS cardio day

Sauna:
N/A

Current steps:
15580

Morning Weight:
88.6 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
65
BP:
106/65

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

smashing the foods legend

@Grumpy1 @abolone @koba @gar71 @Ohdamn @BSS

 

[Grumpy1]

Still doing some solid cardio even though you say been a little slack
Good meals

 

[Paps-bio]

Today's log
24/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs 2

Cardio:
N/A

Sauna:
N/A

Current steps:
10567

Morning Weight:
89 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
75
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca x3
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control x3

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

Smashing those calves up bro nice work!!

 

[HarleyGuy]

Today's log
25/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Core / Cardio

Cardio:
Elliptical 30 mins gradient 2 level 9 135bpm with 2 minutes sprint and hold at 165bpm

Been a little slack this week with cardio usually im up to my cardio target by middle of the week however this week slipped away, however tomorrow is my recovery and LLIS cardio day

Sauna:
N/A

Current steps:
15580

Morning Weight:
88.6 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
65
BP:
106/65

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

You train hard bro that explains the great sleep scores too! Great log here too keep up the great work. I like elliptical too it takes the pounding off the knees the treadmill always ends up doing.

 

[KRATOSG]

You train hard bro that explains the great sleep scores too! Great log here too keep up the great work. I like elliptical too it takes the pounding off the knees the treadmill always ends up doing.

Smashing those calves up bro nice work!!

Still doing some solid cardio even though you say been a little slack
Good meals

smashing the foods legend

@Grumpy1 @abolone @koba @gar71 @Ohdamn @BSS

Thanks guys appreciate it all!
Food was just changed up today

 

[KRATOSG]

Today's log
26/7/26

Update: complete readjustment of my meals all weights for proteins and carbs are cooked weights

Sponsor:
Oils @
Supplements @

Workout:
Recovery and meal prep day spent waking up before sunrise. Enjoyed a kamikaze whilst getting some steps in as it rosed

Cardio:
27 minutes treadmil 5kmh 5 degrees 96bpm

Sauna:
N/A

Current steps:
12545

Morning Weight:
89kg

Sleep:
7 hours

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
68
BP:
112/60

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[the_alcatraz]

Today's log
26/7/26

Update: complete readjustment of my meals all weights for proteins and carbs are cooked weights

Sponsor:
Oils @
Supplements @

Workout:
Recovery and meal prep day spent waking up before sunrise. Enjoyed a kamikaze whilst getting some steps in as it rosed

Cardio:
27 minutes treadmil 5kmh 5 degrees 96bpm

Sauna:
N/A

Current steps:
12545

Morning Weight:
89kg

Sleep:
7 hours

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
68
BP:
112/60

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

sunset looks dope bro u eat clean too

@Grumpy1 @abolone @HarleyGuy @koba @gar71 @BSS @Ohdamn

 

[Grumpy1]

Solid meals love the sunset

 

[KRATOSG]

Today's log
27/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Push

Cardio:
N/A

Sauna:
N/A

Current steps:
9789

Morning Weight:
89.3kg

Sleep:
7 hours 26 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
68
BP:
106/60

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

sunset looks dope bro u eat clean too

@Grumpy1 @abolone @HarleyGuy @koba @gar71 @BSS @Ohdamn

Thanks guys was a great way to start my week watching the sun rise haha

 

[rizzlekdizzle]

Nice workout mate love a push day!

 

[KRATOSG]

Yesterday's log
28/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Pull

Cardio:
N/A

Sauna:
N/A

Current steps:
10267

Morning Weight:
89.3kg

Sleep:
7 hours 52 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
77
BP:
104/60

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

Today's log
29/7/26

Had a fantastic sleep last night especially time wise. Weights on exercises going up well seeing how my body comp is going after this week as it maybe time to have a slight reduction in calories as my digestion is starting to take a bit of a hit

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs

Cardio:
N/A

Sauna:
N/A

Current steps:
10935

Morning Weight:
89.3kg

Sleep:
9 hours 14 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
80
BP:
105/55

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[rizzlekdizzle]

wow nearly 5000 calories!

 

[KRATOSG]

wow nearly 5000 calories!

Yeah im hitting struggle street hard haha

 

[HarleyGuy]

Today's log
29/7/26

Had a fantastic sleep last night especially time wise. Weights on exercises going up well seeing how my body comp is going after this week as it maybe time to have a slight reduction in calories as my digestion is starting to take a bit of a hit

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs

Cardio:
N/A

Sauna:
N/A

Current steps:
10935

Morning Weight:
89.3kg

Sleep:
9 hours 14 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
80
BP:
105/55

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

Diet is honed right in love the manuka honey, and great arms in your pic!