Approved Log Fat Loss and Recovery Journey

[Wookie1]

Bit of an update on diet since @Gains Man has dropped me down to 1930 cals for the rest of this month with Target being

150 C, 51 F, 220 P



Breakfast and lunch meals are split in half just a few hours apart as I was getting some indigestion. Not sure if it was meal size related of not as today is first day trailing the split. A few cals are counted from the electrolytes and fish oils as well.



Breakfast:

712 cals, 65g C, 6g F, 99g P

1 scoop of oats
2 scoops of protein powder
1 scoop Digestive fusion
1 scoop Daily Greens
1 cup coconut water
1 cup egg whites
1 cup water
200g high protein greek yoghurt
75g blueberries



Lunch:

519 Cals, 26g C, 22g F, 55g P

2 x 95g tin tuna
200g high protein cottage cheese
50g ricotta
3 corn thins
30g perinase
7g MCT oil



Snack:
79 cals, 18g C

1 banana



Dinner:

Per serve

573 cals, 56g C, 12g F, 53g P

Broken down into 6 serves

1400g raw chicken thigh
350g raw rice
600g frozen veg

 

[stevesmi]

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



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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)



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Diet

Current: 1,930 kcal → 150C / 220P / 50F

Entering final fat loss phase



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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



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Health

Bloodwork: none this week

BP: consistent low 100’s / 70’s

Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing



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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



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Visuals

Progress pics posted → leaner abs, increased vascularity



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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

@Wookie1 after a day you get in that type of sugar. best thing is to fast for 24 hours. it will help bring down your glucose