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Here we go again team! Firstly I'd like to introduce myself. Long time lurker and first time poster here. I've attempted many-a-time to get to low body fat but failed. I feel I'm in a much better position now and have hired a coach.
I've also teamed up again with the amazing boys at;
@IronHQ and @shadow labs
Main Goal
Current training is a 5-day physique-focused split.
Weekly structure:
Most working sets will be kept around 1–2 reps in reserve, with the occasional final set pushed harder where appropriate. I’ll be tracking key lifts, reps, load, execution quality and recovery.
I’ll also add abs 2–3 times per week at the end of sessions.
Cardio
Meal 1
Same general structure as workout days, with the main difference being no banana in Meal 4, berries instead, and no fruit added to Meal 5.
Meal 1
Taken with breakfast for gut health/general support:
Attached is my photos from the end of my build. LFG!!!
I've also teamed up again with the amazing boys at;
@IronHQ and @shadow labs
Main Goal
- Cut phase over the next 8 weeks
- Likely to extend beyond 8 weeks if needed
- Target: 8% body fat
- Maintain strength and lean tissue
- Improve conditioning and overall health markers
- Age: 40
- Height: 178cm
- Weight: approx. 95kg
- Body fat: 14 - 15%
- Steps: minimum 8,000 per day
- Cardio: 3 x 25 min Zone 2 sessions per week
- Training: 5-day split
- Cheat meals: none to start
Current training is a 5-day physique-focused split.
Weekly structure:
- Day 1: Push
- Day 2: Pull
- Day 3: Rest
- Day 4: Legs
- Day 5: Upper Specialisation
- Day 6: Delts & Arms
- Day 7: Rest
Most working sets will be kept around 1–2 reps in reserve, with the occasional final set pushed harder where appropriate. I’ll be tracking key lifts, reps, load, execution quality and recovery.
I’ll also add abs 2–3 times per week at the end of sessions.
Cardio
- 3 sessions per week
- 25 minutes per session
- Zone 2
- Minimum 8,000 steps per day
- Will increase only if needed based on rate of loss and recovery
Meal 1
- 30g whey OR 2 whole eggs + 3 egg whites
- 80g oats or cream of rice OR 1 bagel OR 100g sourdough
- 20g natural nut butter or raw nuts, left out if having eggs
- 100g berries
- 150g chicken/turkey breast OR 200g white fish/prawns/tuna
- 150g rice or pasta OR 200g potato OR 1 tortilla wrap
- 10g olive/coconut oil OR half avocado
- 80–100g mixed vegetables or big salad
- 150g chicken/turkey breast OR 200g white fish/prawns/tuna
- 150g rice or pasta OR 200g potato
- 10g olive/coconut oil OR half avocado
- 80–100g mixed vegetables or big salad
- 30g whey
- 80g oats or cream of rice OR 1 bagel OR 100g sourdough
- 20g natural nut butter or raw nuts
- 1 banana
- 150g chicken breast OR 5% beef mince OR 200g salmon
- 200g rice or pasta OR 250g potato
- 200g pineapple or mango
- 80–100g mixed vegetables or big salad
- 250g 0% Greek yoghurt mixed with 1 scoop whey OR 50g whey
- 50g oats or cream of rice OR 30g granola
- 100g berries
- 20g raw nuts or nut butter
- 20g 72%+ dark chocolate
- 1–1.5L water
- 1/4 tsp pink salt
- 10g BCAA/EAA
- 6g L-citrulline malate, optional
Same general structure as workout days, with the main difference being no banana in Meal 4, berries instead, and no fruit added to Meal 5.
Meal 1
- 30g whey OR 2 whole eggs + 3 egg whites
- 80g oats or cream of rice OR 1 bagel OR 100g sourdough
- 20g natural nut butter or raw nuts, left out if having eggs
- 100g berries
- 150g chicken/turkey breast OR 200g white fish/prawns/tuna
- 150g rice or pasta OR 200g potato OR 1 tortilla wrap
- 10g olive/coconut oil OR half avocado
- 80–100g mixed vegetables or big salad
- 150g chicken/turkey breast OR 200g white fish/prawns/tuna
- 150g rice or pasta OR 200g potato
- 10g olive/coconut oil OR half avocado
- 80–100g mixed vegetables or big salad
- 30g whey
- 80g oats or cream of rice OR 1 bagel OR 100g sourdough
- 20g natural nut butter or raw nuts
- 100g berries
- 150g chicken breast OR 5% beef mince OR 200g salmon
- 200g rice or pasta OR 250g potato
- 80–100g mixed vegetables or big salad
- 250g 0% Greek yoghurt mixed with 1 scoop whey OR 50g whey
- 100g berries
- 20g raw nuts or nut butter
- 20g 72%+ dark chocolate
Taken with breakfast for gut health/general support:
- 10g glutamine powder
- 5g creatine monohydrate
- 2g taurine powder
- 1 tbsp apple cider vinegar OR 1 squeezed lemon
- Optional low-sugar cordial for flavour
- Omega-3 fish oil: 2000mg with first and last meal
- TUDCA: 250mg with first and last meal
- NAC: 600mg with first and last meal
- Vitamin B complex: as directed on label
- Vitamin C: 1000mg with first meal
- CoQ10 or ubiquinol: 100mg with first and last meal
- Vitamin E: 400 IU with first meal
- Vitamin D3/K2: 4000 IU with first meal
- Test-E 50mg Monday/Wednesday/Friday = 150mg/week
- Primobolan: 50mg Monday/Wednesday/Friday = 150mg/week
- Masteron Enanthate: 50mg Monday/Wednesday/Friday = 150mg/week
- Proviron: 25mg daily upon waking
- GH: 2 IU pre-bed, Monday to Friday
- Retatrutide: 1mg Monday
- MOT-C: 1mg upon waking, Monday to Friday
- SS-31: 1mg upon waking, Monday to Friday
- BPC-157: 500mcg upon waking and before bed daily
- TB-500: 500mcg upon waking and before bed daily
- Morning scale weight
- 7-day average weight
- Waist measurement
- Progress photos
- Training performance
- Daily steps
- Cardio compliance
- Sleep
- Resting heart rate
- Blood pressure
- Digestion
- Hunger/appetite
- Recovery
- Any side effects or changes in mood/libido/energy
Attached is my photos from the end of my build. LFG!!!
DAILY CHECK-IN – 26/6/2026
CURRENT SPONSORS
Peptides/HGH: 
AAS/TRT: 
Other: - Primobolan : 50mg Mon/Wed/fri = 150mg/wk
CURRENT STATS
Morning Weight: 92.3
Weekly Avg Weight: N/A until next week 
Current Phase: Cut
Current Goal: 8% BF
FOOD / NUTRITION
Calories: 2400
Protein: 240g
Carbohydrates: 270g
Fats: 45g
Meals Today:
Workout Drink / Intra
Nutrition Notes:
TRAINING / WORKOUT
CARDIO / ACTIVITY
DAILY SUMMARY
TOMORROW’S FOCUS
PERFORMANCE ENHANCEMENT PROTOCOL
HEALTH SUPPORT / ANCILLARIES
Height: 178cm
RECOVERY / HEALTH MARKERS
FINISHER – FOR TIME
