Cutting Log - Shredding into Growth

[Troy643]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

 

[G-Merc 80]

Nice start to the log brother, I will be following along

 

[MUSTANG_18]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

nice start im on the follow

 

[Allupfromhere]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

Crew is rolling in hot

Glad to have you over this neck of the woods too legend
Looking foward to seeing how much damage you can do this year

 

[the_alcatraz]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

following get up some updates bro

 

[Coach R. AP]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

Another one of @HeliosLabs boys! Good shit. What's your full nutritional breakdown look like bro? How long have you been dieting for already?

 

[Troy643]

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!


Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a low



Training:
Training has been consistent. Still running a 4 day Upper / Lower / Rest / Upper / Lower / Rest / Rest. Still making small improvements every week, with some very minor regression in lower strength this week. Chalking it up to getting leaner and deeper into the deficit.

Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 70mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Will be starting MOTC at 1mg daily PWO when it arrives either Monday or Tuesday. Very excited to see how this interacts with the rest of the mito stack.

I ended up doing an average of 13125 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6-8 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

I’ve attached some photos of some meals as well as an unpumped quad pic today where they were looking insane.

 

[Troy643]

***PLEASE DISREGARD THE ABOVE UPDATE *** I ACCIDENTALLY PRESSED SUBMIT BEFORE FINISHING - USE THIS ONE INSTEAD *****

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!

Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a lean beef cut and vegetables. Eggs / Omlet for breakfast etc.


Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 75mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Running 1mg daily PWO.

I ended up doing an average of 13600 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

Couldn't be getting through this cut without the help from my coach, as well as the Mito stack provided by @HeliosLabs. SLU has been a crazy addition, alongside the Reta. Honestly don't know how I'd be fairing without both of them.

Also big thanks to Aussie community. The motivation and support we get from them is insane.

I've attached the photo from my weekly check in, alongside a wicked quad pump.

 

[Troy643]

Another one of @HeliosLabs boys! Good shit. What's your full nutritional breakdown look like bro? How long have you been dieting for already

Hey Coach! Appreciate you checking out my log.

I've posted a full nutritional breakdown of what I eat in the above section brother. If you have any questions, please let me know, or any advice!

I find this is a good balance between staying satiated, and being able to digest stuff smoothly. I've had some digestion issues in the past which we found out to be related to garlic, fake sugars and some high fibre vegetables. Once i removed those, I've been sweet!

I started dieting on the 1st of September after returning home from Europe at 87kg! I got to around 81 before signing on with a coach November 17th.

 

[Allupfromhere]

Nice work brother
Clear direction and consistency wins everytime. You boys have done some damage already in a short period and exciting to see whay can be achieved when you and your coach are ready to shift direction and push.
So good to see your coach was able to diagnose and and fix the issues your had with fatigue and digestion. Paramount areas thay we need in check and i bet your happier now too haha.

Looking awesome bro and progress is coming more everyday.
Keep the foot on the gas brother and the year is yours


Even in such a short amount of time, the recognition of the benefits the mitochondrial upregulation has seen its good to see so many implementing the approach and direction and other to actually see it in action through legitimate progression.
Awesome stuff to see brother, and such a strong and important message to the health of many.

Well done @HeliosLabs

 

[Miti G]

Hell yeah brother!

We are working hard in these cuts to earn that push phase! Keep it up my man