Approved Log Fat Loss and Recovery Journey

[Wookie1]

@Wookie1 bro this going to be a good log
welcome to EF family
i want to hear about red meat too

Haha you would think running cattle and having my own meat in the freezer I'd be eating it and lamb. Trying to add the fat content gets tricky but I will look at adding some in.

 

[SteveMobsterG]

I had to look up FIFO. Hardcore stuff

 

[Wookie1]

I had to look up FIFO. Hardcore stuff

I should have written it fully, fly in fly out 7 days on 7 days off

 

[Wookie1]

Date: 26th June

Fasted Body Weight: 105.4kg
BP - Didn't measure this morning

Yesterday Calories
2,704
307 C, 251 P, 60 F
6,971 steps

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 5 of 15
This week is a deload week using RPE instead of % of 1RM

Warm up -

Banded 7's for shoulders every session

Shoulders and Glutes warm up -

Hip halo activation

Into 2 rounds

10 PVC pass through
5 PVC aroumd the world's (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions

Exercises:

Shoulder Press – RPE 6
4 x 10 @ 50kg

Weighted Hip Thrust– RPE 6
4 x 10 @ 130 kg

Seated Arnold Press - RPE 7
3 x 15 @ 20kg pair DB

Band Pull Through - RPE 7
3 x 15 @ heavy band

GHD Hip Extension - RPE 7
3 x 15 @ BW
Substituted for back extension but with hips further forward , padding down on thigh

Ring Y Raise - RPE 7
3 x 15 @BW

Extra outside of program

Lateral Raises
3 x 12 @ 10kg pair of DB

Plate front Raise
3 x 15 @ 20kg plate

Rear Delt Fly Machine
3 x 15 @ 30kg
(Technogym)

Cardio
LISS
35mins treadmill 3 deg elevation @4.5km/h


Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Started taking BPC-157 and GHK-Cu today.
Sleep was interrupted again, i suspect due to the HGH. Will keep at it for a bit before making any changes.

Pre workout meal at 2pm
75g blueberries
30g protein powder
100g high protein natural yoghurt
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive from @Driven_nutrition

Pulled tomorrow session forward to today as I have MRI tomorrow and won't get to train.

Food before session still not agreeing with me, may have to try a quick dissolving carb like dextrose or something along those lines.

Felt a little flat to start off with but energy increased during sesh, felt some niggles in the neck so will have to monitor that on shoulder days.

 

[2Thick]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

EF family is blessed to have you here
we are looking forward to seeing you
the max lifts are strong so far!
@Wookie1

 

[ceo]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

@Wookie1 bros you got some good lifts
bench, squat, and deadlift are amazing
love to see it all!