Sunny’s Growth, Health & Performance Log

[SunnyD_]

Sunny’s Growth, Health & Performance Log
Coached by Gainsman​

Hey all,

After reading through a few logs on here, I figured it was time to start my own. Mainly to keep myself accountable, track my progress, and become a bit more involved with the community.

Any feedback, criticism or suggestions are always appreciated.

Background​

At the start of 2024, I weighed around 115kg.

I’d severely let myself go. I was drinking every day, doing zero exercise, and generally wasn’t looking after myself. Eventually, I decided enough was enough.

Over the following 12 months, by quitting alcohol, tracking my macros and consistently hitting my daily step goal, I managed to lose 25kg, getting down to 90kg.

Then came 2025.

I thought I’d learned enough to eat intuitively and relax a little around food. Turns out I was wrong.

I regained around 10kg over six months before spending the next six months losing it again. It was a valuable lesson that, for me, structure beats guessing every time.

Then 2026 brought the birth of my first child.

That became the catalyst for taking my health and training to another level. I started researching peptides, performance enhancement and overall health optimisation, which eventually led me to communities like this one.

At the start of June, I signed on with Gainsman to help finish my cut and eventually transition into a proper growth phase.

I was hesitant about coaching at first, but it’s been one of the best decisions I’ve made. I’ve learned an enormous amount already, and I never would have pushed this cut as far as I have without his guidance.

Current Goal​

The current plan with Gainsman is to finish this cut cleanly by the end of July before transitioning into a lean growth phase.

Under his guidance, we’ll also be diving deeper into AAS and, assuming everything lines up, introducing testosterone to support the growth phase.

Long Term Goal​

Build a lean, athletic physique at 90kg+ while staying under 10% body fat, without sacrificing health, performance or blood markers.

Current Stats​

Age: 30
Height: 189cm
Weight: 77.2kg
Avg RHR: 66 bpm
Avg BP: 115/66
Avg: 7 hours
Avg Steps: 9,000

Training​

Current Split
Upper/Lower/Cardio & Abs/Repeat

Nutrition​

Calories: 2,130 kcal
Macros: 240g Protein | 180g Carbs | 50g Fat

Typical Day of Eating

4:00am – Pre-Workout

• 50g Rice Flour
• 30g Whey Protein
• 100g Berries
• 1 Banana
• Pre-workout
• 1L Water
  • 3g Lite Salt
  • 2g Salt

6:30am – Post-Workout

• 200g Cooked Chicken Breast
• 250g Cooked Rice
• 100g Mixed Vegetables
• 50g Kimchi
• 500mg Lite Salt
• 500mg Salt

Afternoon Snack

• 30g Whey Protein

Dinner

• 200g Kangaroo Steak (raw weight)
• 2 Eggs
• 200g Mixed Vegetables
• 50g Sauerkraut
• 500mg Lite Salt
• 500mg Salt

Dessert

• 250g Low-Fat Greek Yoghurt
• 30g Almonds
• 30g Whey Protein

Daily Electrolytes

• Sodium: ~3.5g
• Potassium: ~5g

Current Peptides / PEDs​

• Retatrutide — 4mg/week
• HGH — 4IU nightly (pre-bed)
• MOTS-c — 1mg daily
• SLU-PP-332 — 20mg daily

Daily Health Supplements​

• 5g Creatine Monohydrate
• Fish Oil (3g total — ~800mg DHA / ~1g EPA)
• 3,000IU Vitamin D3
• 180mcg Vitamin K2 (MK-7)
• 5g L-Carnitine
• 300mg Elemental Magnesium (Glycinate)
• Greens Powder
• Multivitamin

I’ll aim to update this log in detail at least once a week, with a few smaller updates throughout the week covering training, nutrition, bloodwork, health markers and anything else that’s worth documenting.


Looking forward to the journey.

 

[Jezzo]

What a good into bro! Your journey will be one to watch

 

[zurk]

Let’s go sunny fkn mad lad keen to see you mutate bro gonna be crazy once test goes in

 

[SunnyD_]

Let’s go sunny fkn mad lad keen to see you mutate bro gonna be crazy once test goes in

Thanks bruz, only up from here. Test soon

What a good into bro! Your journey will be one to watch

Thanks for all the support big dog ! Let’s get it

 

[ChewedSleek]

Sunny’s Growth, Health & Performance Log
Coached by Gainsman​

Hey all,

After reading through a few logs on here, I figured it was time to start my own. Mainly to keep myself accountable, track my progress, and become a bit more involved with the community.

Any feedback, criticism or suggestions are always appreciated.

Background​

At the start of 2024, I weighed around 115kg.
View attachment 179236View attachment 179237
I’d severely let myself go. I was drinking every day, doing zero exercise, and generally wasn’t looking after myself. Eventually, I decided enough was enough.

Over the following 12 months, by quitting alcohol, tracking my macros and consistently hitting my daily step goal, I managed to lose 25kg, getting down to 90kg.

Then came 2025.

I thought I’d learned enough to eat intuitively and relax a little around food. Turns out I was wrong.

I regained around 10kg over six months before spending the next six months losing it again. It was a valuable lesson that, for me, structure beats guessing every time.

Then 2026 brought the birth of my first child.

That became the catalyst for taking my health and training to another level. I started researching peptides, performance enhancement and overall health optimisation, which eventually led me to communities like this one.

At the start of June, I signed on with Gainsman to help finish my cut and eventually transition into a proper growth phase.

I was hesitant about coaching at first, but it’s been one of the best decisions I’ve made. I’ve learned an enormous amount already, and I never would have pushed this cut as far as I have without his guidance.

Current Goal​

The current plan with Gainsman is to finish this cut cleanly by the end of July before transitioning into a lean growth phase.

Under his guidance, we’ll also be diving deeper into AAS and, assuming everything lines up, introducing testosterone to support the growth phase.

Long Term Goal​

Build a lean, athletic physique at 90kg+ while staying under 10% body fat, without sacrificing health, performance or blood markers.

Current Stats​

Age: 30
Height: 189cm
Weight: 77.2kg
Avg RHR: 66 bpm
Avg BP: 115/66
Avg: 7 hours
Avg Steps: 9,000
View attachment 179238
View attachment 179239

Training​

Current Split
Upper/Lower/Cardio & Abs/Repeat

Nutrition​

Calories: 2,130 kcal
Macros: 240g Protein | 180g Carbs | 50g Fat

Typical Day of Eating

4:00am – Pre-Workout

• 50g Rice Flour
• 30g Whey Protein
• 100g Berries
• 1 Banana
• Pre-workout
• 1L Water
  • 3g Lite Salt
  • 2g Salt

6:30am – Post-Workout

• 200g Cooked Chicken Breast
• 250g Cooked Rice
• 100g Mixed Vegetables
• 50g Kimchi
• 500mg Lite Salt
• 500mg Salt

Afternoon Snack

• 30g Whey Protein

Dinner

• 200g Kangaroo Steak (raw weight)
• 2 Eggs
• 200g Mixed Vegetables
• 50g Sauerkraut
• 500mg Lite Salt
• 500mg Salt

Dessert

• 250g Low-Fat Greek Yoghurt
• 30g Almonds
• 30g Whey Protein

Daily Electrolytes

• Sodium: ~3.5g
• Potassium: ~5g

Current Peptides / PEDs​

• Retatrutide — 4mg/week
• HGH — 4IU nightly (pre-bed)
• MOTS-c — 1mg daily
• SLU-PP-332 — 20mg daily

Daily Health Supplements​

• 5g Creatine Monohydrate
• Fish Oil (3g total — ~800mg DHA / ~1g EPA)
• 3,000IU Vitamin D3
• 180mcg Vitamin K2 (MK-7)
• 5g L-Carnitine
• 300mg Elemental Magnesium (Glycinate)
• Greens Powder
• Multivitamin

I’ll aim to update this log in detail at least once a week, with a few smaller updates throughout the week covering training, nutrition, bloodwork, health markers and anything else that’s worth documenting.


Looking forward to the journey.

Great start to the log, brother! And that is some amazing progress so far!! Amazing!

 

[SunnyD_]

Great start to the log, brother! And that is some amazing progress so far!! Amazing!

Appreciate the support bro ! A lot of progress to come

 

[abolone]

Good progression brother

 

[ChewedSleek]

Appreciate the support bro ! A lot of progress to come

I’ll be following along, bro! Keen to see the continued progression

 

[SunnyD_]

Current bloods are back and have been discussed with @Gains Man

As suspected, test is in the gutter. I’m not sure how much of that is due to the sustained calorie deficit versus my natural production, but it definitely explains a lot.

Cholesterol and LDL is ever so slightly elevated, although HDL is on the high side, so we’re not too concerned. ALT is also mildly elevated, which is most likely from recent training.

Can happily proceed with the journey to starting test though.

Moving forward, I’ll be adding CoQ10 and Citrus Bergamot to help bring the LDL down a touch.

The plan is to start with 200 mg/week of Test E, alongside Proviron to help lower SHBG. I’ll also be adding hCG to keep the boys alive and support fertility, as the plan is to have another child in the back half of 2027.

Looking forward to hopefully feeling a whole lot better and finally getting on top of the low testosterone symptoms.


Big things coming.

 

[Jezzo]

To the moon bro! Will be interesting to see where your numbers end up

 

[Southern Cross Labs]

Damn , transformation is crazy!

 

[pigsy]

Sunny’s Growth, Health & Performance Log
Coached by Gainsman​

Hey all,

After reading through a few logs on here, I figured it was time to start my own. Mainly to keep myself accountable, track my progress, and become a bit more involved with the community.

Any feedback, criticism or suggestions are always appreciated.

Background​

At the start of 2024, I weighed around 115kg.
View attachment 179236View attachment 179237
I’d severely let myself go. I was drinking every day, doing zero exercise, and generally wasn’t looking after myself. Eventually, I decided enough was enough.

Over the following 12 months, by quitting alcohol, tracking my macros and consistently hitting my daily step goal, I managed to lose 25kg, getting down to 90kg.

Then came 2025.

I thought I’d learned enough to eat intuitively and relax a little around food. Turns out I was wrong.

I regained around 10kg over six months before spending the next six months losing it again. It was a valuable lesson that, for me, structure beats guessing every time.

Then 2026 brought the birth of my first child.

That became the catalyst for taking my health and training to another level. I started researching peptides, performance enhancement and overall health optimisation, which eventually led me to communities like this one.

At the start of June, I signed on with Gainsman to help finish my cut and eventually transition into a proper growth phase.

I was hesitant about coaching at first, but it’s been one of the best decisions I’ve made. I’ve learned an enormous amount already, and I never would have pushed this cut as far as I have without his guidance.

Current Goal​

The current plan with Gainsman is to finish this cut cleanly by the end of July before transitioning into a lean growth phase.

Under his guidance, we’ll also be diving deeper into AAS and, assuming everything lines up, introducing testosterone to support the growth phase.

Long Term Goal​

Build a lean, athletic physique at 90kg+ while staying under 10% body fat, without sacrificing health, performance or blood markers.

Current Stats​

Age: 30
Height: 189cm
Weight: 77.2kg
Avg RHR: 66 bpm
Avg BP: 115/66
Avg: 7 hours
Avg Steps: 9,000
View attachment 179238
View attachment 179239

Training​

Current Split
Upper/Lower/Cardio & Abs/Repeat

Nutrition​

Calories: 2,130 kcal
Macros: 240g Protein | 180g Carbs | 50g Fat

Typical Day of Eating

4:00am – Pre-Workout

• 50g Rice Flour
• 30g Whey Protein
• 100g Berries
• 1 Banana
• Pre-workout
• 1L Water
  • 3g Lite Salt
  • 2g Salt

6:30am – Post-Workout

• 200g Cooked Chicken Breast
• 250g Cooked Rice
• 100g Mixed Vegetables
• 50g Kimchi
• 500mg Lite Salt
• 500mg Salt

Afternoon Snack

• 30g Whey Protein

Dinner

• 200g Kangaroo Steak (raw weight)
• 2 Eggs
• 200g Mixed Vegetables
• 50g Sauerkraut
• 500mg Lite Salt
• 500mg Salt

Dessert

• 250g Low-Fat Greek Yoghurt
• 30g Almonds
• 30g Whey Protein

Daily Electrolytes

• Sodium: ~3.5g
• Potassium: ~5g

Current Peptides / PEDs​

• Retatrutide — 4mg/week
• HGH — 4IU nightly (pre-bed)
• MOTS-c — 1mg daily
• SLU-PP-332 — 20mg daily

Daily Health Supplements​

• 5g Creatine Monohydrate
• Fish Oil (3g total — ~800mg DHA / ~1g EPA)
• 3,000IU Vitamin D3
• 180mcg Vitamin K2 (MK-7)
• 5g L-Carnitine
• 300mg Elemental Magnesium (Glycinate)
• Greens Powder
• Multivitamin

I’ll aim to update this log in detail at least once a week, with a few smaller updates throughout the week covering training, nutrition, bloodwork, health markers and anything else that’s worth documenting.


Looking forward to the journey.

Great transformation brother

 

[gar71]

Sunny’s Growth, Health & Performance Log
Coached by Gainsman​

Hey all,

After reading through a few logs on here, I figured it was time to start my own. Mainly to keep myself accountable, track my progress, and become a bit more involved with the community.

Any feedback, criticism or suggestions are always appreciated.

Background​

At the start of 2024, I weighed around 115kg.
View attachment 179236View attachment 179237
I’d severely let myself go. I was drinking every day, doing zero exercise, and generally wasn’t looking after myself. Eventually, I decided enough was enough.

Over the following 12 months, by quitting alcohol, tracking my macros and consistently hitting my daily step goal, I managed to lose 25kg, getting down to 90kg.

Then came 2025.

I thought I’d learned enough to eat intuitively and relax a little around food. Turns out I was wrong.

I regained around 10kg over six months before spending the next six months losing it again. It was a valuable lesson that, for me, structure beats guessing every time.

Then 2026 brought the birth of my first child.

That became the catalyst for taking my health and training to another level. I started researching peptides, performance enhancement and overall health optimisation, which eventually led me to communities like this one.

At the start of June, I signed on with Gainsman to help finish my cut and eventually transition into a proper growth phase.

I was hesitant about coaching at first, but it’s been one of the best decisions I’ve made. I’ve learned an enormous amount already, and I never would have pushed this cut as far as I have without his guidance.

Current Goal​

The current plan with Gainsman is to finish this cut cleanly by the end of July before transitioning into a lean growth phase.

Under his guidance, we’ll also be diving deeper into AAS and, assuming everything lines up, introducing testosterone to support the growth phase.

Long Term Goal​

Build a lean, athletic physique at 90kg+ while staying under 10% body fat, without sacrificing health, performance or blood markers.

Current Stats​

Age: 30
Height: 189cm
Weight: 77.2kg
Avg RHR: 66 bpm
Avg BP: 115/66
Avg: 7 hours
Avg Steps: 9,000
View attachment 179238
View attachment 179239

Training​

Current Split
Upper/Lower/Cardio & Abs/Repeat

Nutrition​

Calories: 2,130 kcal
Macros: 240g Protein | 180g Carbs | 50g Fat

Typical Day of Eating

4:00am – Pre-Workout

• 50g Rice Flour
• 30g Whey Protein
• 100g Berries
• 1 Banana
• Pre-workout
• 1L Water
  • 3g Lite Salt
  • 2g Salt

6:30am – Post-Workout

• 200g Cooked Chicken Breast
• 250g Cooked Rice
• 100g Mixed Vegetables
• 50g Kimchi
• 500mg Lite Salt
• 500mg Salt

Afternoon Snack

• 30g Whey Protein

Dinner

• 200g Kangaroo Steak (raw weight)
• 2 Eggs
• 200g Mixed Vegetables
• 50g Sauerkraut
• 500mg Lite Salt
• 500mg Salt

Dessert

• 250g Low-Fat Greek Yoghurt
• 30g Almonds
• 30g Whey Protein

Daily Electrolytes

• Sodium: ~3.5g
• Potassium: ~5g

Current Peptides / PEDs​

• Retatrutide — 4mg/week
• HGH — 4IU nightly (pre-bed)
• MOTS-c — 1mg daily
• SLU-PP-332 — 20mg daily

Daily Health Supplements​

• 5g Creatine Monohydrate
• Fish Oil (3g total — ~800mg DHA / ~1g EPA)
• 3,000IU Vitamin D3
• 180mcg Vitamin K2 (MK-7)
• 5g L-Carnitine
• 300mg Elemental Magnesium (Glycinate)
• Greens Powder
• Multivitamin

I’ll aim to update this log in detail at least once a week, with a few smaller updates throughout the week covering training, nutrition, bloodwork, health markers and anything else that’s worth documenting.


Looking forward to the journey.

You’ve made some outstanding progress on your journey so far mate, adding @Gains Man to the team is a great move, I’ll be following this log with great interest brother, keep up the good work

 

[theJimjim]

Let's goooo. Growth time brother. You have a fantastic starting block. Bloody lean machine

 

[OwEv751]

Sunny’s Growth, Health & Performance Log
Coached by Gainsman​

Hey all,

After reading through a few logs on here, I figured it was time to start my own. Mainly to keep myself accountable, track my progress, and become a bit more involved with the community.

Any feedback, criticism or suggestions are always appreciated.

Background​

At the start of 2024, I weighed around 115kg.
View attachment 179236View attachment 179237
I’d severely let myself go. I was drinking every day, doing zero exercise, and generally wasn’t looking after myself. Eventually, I decided enough was enough.

Over the following 12 months, by quitting alcohol, tracking my macros and consistently hitting my daily step goal, I managed to lose 25kg, getting down to 90kg.

Then came 2025.

I thought I’d learned enough to eat intuitively and relax a little around food. Turns out I was wrong.

I regained around 10kg over six months before spending the next six months losing it again. It was a valuable lesson that, for me, structure beats guessing every time.

Then 2026 brought the birth of my first child.

That became the catalyst for taking my health and training to another level. I started researching peptides, performance enhancement and overall health optimisation, which eventually led me to communities like this one.

At the start of June, I signed on with Gainsman to help finish my cut and eventually transition into a proper growth phase.

I was hesitant about coaching at first, but it’s been one of the best decisions I’ve made. I’ve learned an enormous amount already, and I never would have pushed this cut as far as I have without his guidance.

Current Goal​

The current plan with Gainsman is to finish this cut cleanly by the end of July before transitioning into a lean growth phase.

Under his guidance, we’ll also be diving deeper into AAS and, assuming everything lines up, introducing testosterone to support the growth phase.

Long Term Goal​

Build a lean, athletic physique at 90kg+ while staying under 10% body fat, without sacrificing health, performance or blood markers.

Current Stats​

Age: 30
Height: 189cm
Weight: 77.2kg
Avg RHR: 66 bpm
Avg BP: 115/66
Avg: 7 hours
Avg Steps: 9,000
View attachment 179238
View attachment 179239

Training​

Current Split
Upper/Lower/Cardio & Abs/Repeat

Nutrition​

Calories: 2,130 kcal
Macros: 240g Protein | 180g Carbs | 50g Fat

Typical Day of Eating

4:00am – Pre-Workout

• 50g Rice Flour
• 30g Whey Protein
• 100g Berries
• 1 Banana
• Pre-workout
• 1L Water
  • 3g Lite Salt
  • 2g Salt

6:30am – Post-Workout

• 200g Cooked Chicken Breast
• 250g Cooked Rice
• 100g Mixed Vegetables
• 50g Kimchi
• 500mg Lite Salt
• 500mg Salt

Afternoon Snack

• 30g Whey Protein

Dinner

• 200g Kangaroo Steak (raw weight)
• 2 Eggs
• 200g Mixed Vegetables
• 50g Sauerkraut
• 500mg Lite Salt
• 500mg Salt

Dessert

• 250g Low-Fat Greek Yoghurt
• 30g Almonds
• 30g Whey Protein

Daily Electrolytes

• Sodium: ~3.5g
• Potassium: ~5g

Current Peptides / PEDs​

• Retatrutide — 4mg/week
• HGH — 4IU nightly (pre-bed)
• MOTS-c — 1mg daily
• SLU-PP-332 — 20mg daily

Daily Health Supplements​

• 5g Creatine Monohydrate
• Fish Oil (3g total — ~800mg DHA / ~1g EPA)
• 3,000IU Vitamin D3
• 180mcg Vitamin K2 (MK-7)
• 5g L-Carnitine
• 300mg Elemental Magnesium (Glycinate)
• Greens Powder
• Multivitamin

I’ll aim to update this log in detail at least once a week, with a few smaller updates throughout the week covering training, nutrition, bloodwork, health markers and anything else that’s worth documenting.


Looking forward to the journey.

Hell yea bro! The transformation is absolute fire! Certainly one of the best I've seen

 

[SunnyD_]

Weekly Wrap-Up
27/07 - 2/08

COACHED BY
@Gains Man

SPONSORED BY
@Southern Cross Labs
Threema: 3SHTVEX8


JOURNAL ​

First of a massive thanks to @Southern Cross Labs for putting me on and helping me out with the Test, also massive thanks to @Jezzo for putting my name up.
Pretty good week overall, training and nutrition on point this week, few big days at work took a hit to the steps and sleep a little bit but caught some extra Zs over the weekend, and got outside and enjoyed the weather.
Added in a little Cialis this week from Zen Pharma and the pumps were sick although strength and energy were a little down in the gym, hopefully with the test and extra cals over the next few weeks that starts going up. First pin tomorrow morning

STATS
Age: 30
Height: 189cm
Daily Weight: 76.1kg (-1.1kg)
Avg RHR: 63 bbm
Avg BP: 116/68
Avg Sleep: 6h20m
Avg Steps: 8700


NUTRITION ​

• Calories: 2130
• Carbohydrates: 180g
• Fat: 50g
• Protein: 240g

Meals through workweek are pretty much always the same:
COR with Whey, Berries and Banana
Chicken, Rice, and Veggies,
Kangaroo Steak, Eggs, and Veggies
Greek Yoghurt, Whey, and Nuts/Nutbutter

On the weekend I mix it up a bit but still hit my macros, on the menu this weekend:
Sourdough and honey
Pub Eye Fillet with Roast Veg and Spuds (Even snuck in a couple Schooeys)

TRAINING
Upper/Lower/Cardio & Abs
All exercises 2x sets to failure with as many warm-ups as need​

UPPER

• Lat Pulldown​
• Seated cable row - V Grip​
• Incline Bench Press (Smith machine)​
• Cable Fly Crossovers​
• Lateral Raise (dumbbell)​
• Tricep Rope Pushdown​
• Bicep Cable Curl​

LOWER

• Leg Extension
• Single Leg Press (Machine)
• Hack Squat
• Lying Leg Curl
• Straight Leg Deadlift
• Standing Calf Raise
• Seated Calf Raise

CARDIO & ABS

• 1hr Cardio of choice
• Crunch & Lying leg raise - Superset x3

PEPTIDES ​

• HGH: 4iu - Pre bed
• Retatrutide: 4mg - Weekly
• MOTS C: 1mg - ED

SUPPLEMENTS ​

Creatine Monohydrate: 5g
SLU-PP-332: 20mg
Cialis: 10mg TD / 5mg NTD
L-Carn: 5g Daily
Multivitamin
Greens Powder
Fish Oil: 3g - 1080mg EPA & 720mg DHA
D3: 3000IU
K2:180mcg
CoQ10: 300mg
Citrus Berg: 500mg
Mag Glycinate: 300mg Elemental Mag
Psyllium Husk: 5g
CS Supps Night Night + 15mg Melatonin


Southern Cross Labs Team:

@JackedInTheKitchen
@BSS
@Pound2749
@Koutaa
@Kopite67
@Ohdamn
@jenkemj
@Jezzo
@Made_Man
@theJimjim
@Boydie
@TheBigT28

 

[zurk]

grats on the sponsor brother
that zen cialis is the best

 

[OwEv751]

God damn I wanted to try his cialis as well.

 

[Jezzo]

Congrats on the sponsorships and another good log update bro! Gl with your first pin

 

[Southern Cross Labs]

Great update , 5mg cialis a day is perfect