Approved Log Fat Loss and Recovery Journey

[ceo]

Week 11, Day 2 — Daily Log

9th September

Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283

Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F


---

PEDs & Peptides

Hormones & Androgens

Testosterone Cypionate – 50 mg (0.25 mL) M–F

Masteron Propionate – 20 mg (0.2 mL) M–F

Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F

Anavar – 10 mg (M–F)


Peptides & Regenerative

HGH – 2 IU AM (IM) / 3 IU 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 (for mild acne)


Fat Loss & Metabolic

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

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)



---

Daily Supplements

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

Evening: Magnesium Glycinate


---

Side Effects & Adjustments

Introduced LL37 → trial for back acne (no noticeable sides yet).

No other adjustments.



---

Symptoms

Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).



---

Sleep

Total: 7h 28m

Interrupted with frequent toilet breaks but overall felt rested.



---

Training

Program Type: GVT-style
(Attached in pics)

Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20

Core Work

Side-lying oblique crunches – 2 × 10

Sit-ups – 2 × 10


Cardio

Treadmill Walk – 40 min @ 2.5° incline / 4 km/h


Tennis Elbow Rehab

DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg

DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg



---

Notes

Large drop in weight this morning.

Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).

Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.

Seeing “peeled” thin-skin look with more vascularity & striations.

Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.

Session felt good, increased loading with no negative response → monitoring closely.

Will move rehab work to mornings at home.

Excited to keep pushing into these final weeks.



---

Coach:
@Gains Man

Sponsored by:
@livewell labs
@Livewell rep

@Wookie1 bros i give you mad credit. this is a good training session. you showing some good potential and strength

 

[Wookie1]

@Wookie1 bros i give you mad credit. this is a good training session. you showing some good potential and strength

Thanks mate it feels good to be transitioning from rehab-style only into bar work again.

Very nice on the food prep. For sure. That's a great idea. You can load up on the carbs and protein and good fats. as long as the burrito covering is high quality @Wookie1

Its definitely for a bulk phase, but i can test the tast with the family first

@Wookie1 bro that some good meals. looking good if you ask me. you getting coached good

It sure is, I feel its already made a difference and its only been 1 week so far

very nice layout. mast prop and NPP are both great together. like peanut butter and jelly @Wookie1

I agree, I really feel the low dose npp has helped improve some of the symptoms in my neck

@Wookie1 you look great if you ask me! super good job. i love the hard work you are doing as well

Thanks mate, appreciate the feedback

@Wookie1 nice work on this one! i'm glad you are getting some good sessions wher eyou feel good. thin-skin look is a good sign!

It almost feels like its accelerating now and i still have 2.5 weeks to go

@Wookie1 bros i give you mad credit. this is a good training session. you showing some good potential and strength

Thank you

 

[Wookie1]

Week 11, Day 4 — Daily Log

11th September

Fasted Body Weight: 96.6kg (up 0.5kg)
Blood Pressure: 107/67
Steps: 10,605

Calories Target: 1,930
Calorues Actual: 1,908
Macros Target: 150C / 220P / 50F
Macros Actual: 138C / 208P / 50F


---

PEDs & Peptides

Hormones & Androgens

Testosterone Cypionate – 50 mg (0.25 mL) M–F

Masteron Propionate – 20 mg (0.2 mL) M–F

Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F

Anavar – 10 mg AM and PM (M–F)


Peptides & Regenerative

HGH – 2 IU AM (IM) / 3 IU 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 (for mild acne)


Fat Loss & Metabolic

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

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)



---

Daily Supplements

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

Evening: Magnesium Glycinate


---

Side Effects & Adjustments

Introduced LL37 → trial for back acne (no noticeable sides yet). Second dose today

Anavar increased with 10mg pre-training





---

Symptoms

Ongoing thoracic pain only during treadmill walking. I now think its related to looking down at phone filling Log. Today I wont touch phone and see if there is a difference.
15 min on treadmill with no noticeable pain today, so ill complete Log once home.

Dry skin has started to reduce since increasing test to 250mg

Can feel the DOMS already, haha



---

Sleep

Total: 5h 54m

Sleep feels fine, data says poor. Im probably thinking to much, need to learn to unwind



---

Training

Program Type: GVT-style
(Attached in pics)

Program Type: GVT-style

Main Lift (10×10)

Romanian Deadlift (RDL) – 10 × 10 (hamstrings, glutes, spinal erectors)

Secondary Lift (5×10)
Hip Thrusts
10 × 10 (glutes focus, balances the hinge)

Accessory (3×20)
Hamstring Curl lying,
3 × 20

Core (4×20)

Back Extension w/ bodyweight or plate – 4 × 20 (posterior core/erectors)

Sit ups
3 x 12
Russian twists
3 x 20


Rehab movements done in the mornings

Cardio

Treadmill Walk – 15 min @ 0° incline / 4 km/h






---

Notes

Pre-workout: Premium Supps Night Warrior (stim-free)
Psyco90
10mg Anavar


Training, i made the mistake of starting with hips Thrusts and doing 10 x 10 not 5 x 5 oops. Todays session trashed me and im already sore from yesterdays anterior lower session. I havnt had doms for a very long time, lets you know your alive

Could feel some back pump while doing RDL, I'd say thats the anavar.

Couldn't do laying Hamstring curls due to the haematoma so did seated. Had to cut back extensions short for same reason.

Was a very solid sesh, full of sweat, gassed and pumped. Loving it

Coached by:
@Gains Man

Sponsored by:
@livewell labs
@Livewell rep

 

[the_alcatraz]

Week 11, Day 4 — Daily Log

11th September

Fasted Body Weight: 96.6kg (up 0.5kg)
Blood Pressure: 107/67
Steps: 10,605

Calories Target: 1,930
Calorues Actual: 1,908
Macros Target: 150C / 220P / 50F
Macros Actual: 138C / 208P / 50F


---

PEDs & Peptides

Hormones & Androgens

Testosterone Cypionate – 50 mg (0.25 mL) M–F

Masteron Propionate – 20 mg (0.2 mL) M–F

Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F

Anavar – 10 mg AM and PM (M–F)


Peptides & Regenerative

HGH – 2 IU AM (IM) / 3 IU 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 (for mild acne)


Fat Loss & Metabolic

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

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)



---

Daily Supplements

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

Evening: Magnesium Glycinate


---

Side Effects & Adjustments

Introduced LL37 → trial for back acne (no noticeable sides yet). Second dose today

Anavar increased with 10mg pre-training





---

Symptoms

Ongoing thoracic pain only during treadmill walking. I now think its related to looking down at phone filling Log. Today I wont touch phone and see if there is a difference.
15 min on treadmill with no noticeable pain today, so ill complete Log once home.

Dry skin has started to reduce since increasing test to 250mg

Can feel the DOMS already, haha



---

Sleep

Total: 5h 54m

Sleep feels fine, data says poor. Im probably thinking to much, need to learn to unwind



---

Training

Program Type: GVT-style
(Attached in pics)

Program Type: GVT-style

Main Lift (10×10)

Romanian Deadlift (RDL) – 10 × 10 (hamstrings, glutes, spinal erectors)

Secondary Lift (5×10)
Hip Thrusts
10 × 10 (glutes focus, balances the hinge)

Accessory (3×20)
Hamstring Curl lying,
3 × 20

Core (4×20)

Back Extension w/ bodyweight or plate – 4 × 20 (posterior core/erectors)

Sit ups
3 x 12
Russian twists
3 x 20


Rehab movements done in the mornings

Cardio

Treadmill Walk – 15 min @ 0° incline / 4 km/h






---

Notes

Pre-workout: Premium Supps Night Warrior (stim-free)
Psyco90
10mg Anavar


Training, i made the mistake of starting with hips Thrusts and doing 10 x 10 not 5 x 5 oops. Todays session trashed me and im already sore from yesterdays anterior lower session. I havnt had doms for a very long time, lets you know your alive

Could feel some back pump while doing RDL, I'd say thats the anavar.

Couldn't do laying Hamstring curls due to the haematoma so did seated. Had to cut back extensions short for same reason.

Was a very solid sesh, full of sweat, gassed and pumped. Loving it

Coached by:
@Gains Man

Sponsored by:
@livewell labs
@Livewell rep

i like you putting out the volume bro
you going to get big time with cardio?

 

[RoySimpson]

Week 11, Day 2 — Daily Log

9th September

Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283

Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F


---

PEDs & Peptides

Hormones & Androgens

Testosterone Cypionate – 50 mg (0.25 mL) M–F

Masteron Propionate – 20 mg (0.2 mL) M–F

Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F

Anavar – 10 mg (M–F)


Peptides & Regenerative

HGH – 2 IU AM (IM) / 3 IU 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 (for mild acne)


Fat Loss & Metabolic

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

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)



---

Daily Supplements

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

Evening: Magnesium Glycinate


---

Side Effects & Adjustments

Introduced LL37 → trial for back acne (no noticeable sides yet).

No other adjustments.



---

Symptoms

Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).



---

Sleep

Total: 7h 28m

Interrupted with frequent toilet breaks but overall felt rested.



---

Training

Program Type: GVT-style
(Attached in pics)

Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20

Core Work

Side-lying oblique crunches – 2 × 10

Sit-ups – 2 × 10


Cardio

Treadmill Walk – 40 min @ 2.5° incline / 4 km/h


Tennis Elbow Rehab

DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg

DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg



---

Notes

Large drop in weight this morning.

Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).

Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.

Seeing “peeled” thin-skin look with more vascularity & striations.

Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.

Session felt good, increased loading with no negative response → monitoring closely.

Will move rehab work to mornings at home.

Excited to keep pushing into these final weeks.



---

Coach:
@Gains Man

Sponsored by:
@livewell labs
@Livewell rep

@Wookie1 awesome log right here!

 

[Wookie1]

i like you putting out the volume bro
you going to get big time with cardio?

I need to for these next few weeks

 

[Wookie1]

@Wookie1 awesome log right here!

Thanks mate

 

[Wookie1]

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

 

[the_alcatraz]

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

abs are good lean and pop bro