Approved Log Fat Loss and Recovery Journey

[BodyMonster34]

Date: 1st August

Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories :

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 steps

PED'S / Supps:

Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
GABA 2mg PM
SLUPP-322
Mots-c 2mg

1mL L-Carnitine PM before training

Daily supplements:

Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)

Side Effects and Adjustments:

Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. Back on track with following macro goals

New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.


Training:

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

Week 10 of 15

Warm up -

Banded 7's for shoulders every session

Arms and Core Warm Up

3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)

-into-

3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows

Exercises:

Banded Pushups
5 x 10

Chin-Ups
5 x 10

Dips
5 x 10

Incline DB Hammer Curls
3 x 15 @ 12.5kg

Inverted Skull Crusher
3 x 15 @ BW

DB Preacher Curl
3 x 15 @ 12.5kg



Shoulder Rehab & Activation Program
Performed before weights

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Tennis elbow rehab movement

• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg

Cardio

LISS
20mins incline 3 speed 4km

Notes:

Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive

Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes

Sponsored by
@livewell labs
@Livewell rep

bro dayum EF family impressed. this is a big update. lots of good shit going on

 

[Wookie1]

bro dayum EF family impressed. this is a big update. lots of good shit going on

Appreciate the support from the EF family and feedback

 

[SteveMobsterG]

Fair old list of supps and PEDs

 

[ceo]

Date: 1st August

Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories :

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 steps

PED'S / Supps:

Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
GABA 2mg PM
SLUPP-322
Mots-c 2mg

1mL L-Carnitine PM before training

Daily supplements:

Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)

Side Effects and Adjustments:

Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. Back on track with following macro goals

New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.


Training:

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

Week 10 of 15

Warm up -

Banded 7's for shoulders every session

Arms and Core Warm Up

3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)

-into-

3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows

Exercises:

Banded Pushups
5 x 10

Chin-Ups
5 x 10

Dips
5 x 10

Incline DB Hammer Curls
3 x 15 @ 12.5kg

Inverted Skull Crusher
3 x 15 @ BW

DB Preacher Curl
3 x 15 @ 12.5kg



Shoulder Rehab & Activation Program
Performed before weights

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Tennis elbow rehab movement

• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg

Cardio

LISS
20mins incline 3 speed 4km

Notes:

Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive

Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes

Sponsored by
@livewell labs
@Livewell rep

bros you looking good! the tennis elbow is on point. keep it up! @Wookie1

 

[2Thick]

Date: 1st August

Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories :

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 steps

PED'S / Supps:

Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
GABA 2mg PM
SLUPP-322
Mots-c 2mg

1mL L-Carnitine PM before training

Daily supplements:

Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)

Side Effects and Adjustments:

Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. Back on track with following macro goals

New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.


Training:

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

Week 10 of 15

Warm up -

Banded 7's for shoulders every session

Arms and Core Warm Up

3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)

-into-

3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows

Exercises:

Banded Pushups
5 x 10

Chin-Ups
5 x 10

Dips
5 x 10

Incline DB Hammer Curls
3 x 15 @ 12.5kg

Inverted Skull Crusher
3 x 15 @ BW

DB Preacher Curl
3 x 15 @ 12.5kg



Shoulder Rehab & Activation Program
Performed before weights

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Tennis elbow rehab movement

• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg

Cardio

LISS
20mins incline 3 speed 4km

Notes:

Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive

Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes

Sponsored by
@livewell labs
@Livewell rep

@Wookie1 you are looking terrific for sure! nice job on the LISS. that is underrated cardio

 

[Ulter]

Date: 1st August

Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories :

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 steps

PED'S / Supps:

Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
GABA 2mg PM
SLUPP-322
Mots-c 2mg

1mL L-Carnitine PM before training

Daily supplements:

Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)

Side Effects and Adjustments:

Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. Back on track with following macro goals

New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.


Training:

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

Week 10 of 15

Warm up -

Banded 7's for shoulders every session

Arms and Core Warm Up

3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)

-into-

3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows

Exercises:

Banded Pushups
5 x 10

Chin-Ups
5 x 10

Dips
5 x 10

Incline DB Hammer Curls
3 x 15 @ 12.5kg

Inverted Skull Crusher
3 x 15 @ BW

DB Preacher Curl
3 x 15 @ 12.5kg



Shoulder Rehab & Activation Program
Performed before weights

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Tennis elbow rehab movement

• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg

Cardio

LISS
20mins incline 3 speed 4km

Notes:

Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive

Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes

Sponsored by
@livewell labs
@Livewell rep

@Wookie1 nice job posting up the notes. sorry about the tennis elbow. that is a bad injury that is very annoying

 

[ROIDDERS]

Date: 1st August

Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories :

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 steps

PED'S / Supps:

Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
GABA 2mg PM
SLUPP-322
Mots-c 2mg

1mL L-Carnitine PM before training

Daily supplements:

Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)

Side Effects and Adjustments:

Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. Back on track with following macro goals

New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.


Training:

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

Week 10 of 15

Warm up -

Banded 7's for shoulders every session

Arms and Core Warm Up

3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)

-into-

3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows

Exercises:

Banded Pushups
5 x 10

Chin-Ups
5 x 10

Dips
5 x 10

Incline DB Hammer Curls
3 x 15 @ 12.5kg

Inverted Skull Crusher
3 x 15 @ BW

DB Preacher Curl
3 x 15 @ 12.5kg



Shoulder Rehab & Activation Program
Performed before weights

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Tennis elbow rehab movement

• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg

Cardio

LISS
20mins incline 3 speed 4km

Notes:

Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive

Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes

Sponsored by
@livewell labs
@Livewell rep

That is a nice batch of food pictures and nice job on the training as well. Pictures Look fantastic. You're coming into your own now. @Wookie1

 

[MUSTANG_18]

Its a whole rump I cut down for steaks and also diced up for my meals preps. I think its called sirloin in the states.

sirloin I like that cut with ribeye

 

[BodyMonster34]

Appreciate the support from the EF family and feedback

bro EF family love you

 

[RoySimpson]

Date: 1st August

Fasted Body Weight: 102.6kg , increased by 1kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories :

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's:
7,340 steps

PED'S / Supps:

Test C 66mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
GABA 2mg PM
SLUPP-322
Mots-c 2mg

1mL L-Carnitine PM before training

Daily supplements:

Morning
Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)

Side Effects and Adjustments:

Food intake has increased, i havnt tracked all the calories im just eating. Macros will be inaccurate for a few days. Back on track with following macro goals

New Additions today Slu-pp3232 and Mots-c thanks to @livewell labs and @Livewell rep. Interested in seeing how this works and the potential energy increase which will be handy for the final push of the cut.


Training:

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

Week 10 of 15

Warm up -

Banded 7's for shoulders every session

Arms and Core Warm Up

3 Rounds
15/12 cal row
15 banded bicep curls (light band - fast reps) 15/12 cal ski
15 banded tricep extenstions (ight band -fact reps)

-into-

3 rounds:
5 Alt.V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows

Exercises:

Banded Pushups
5 x 10

Chin-Ups
5 x 10

Dips
5 x 10

Incline DB Hammer Curls
3 x 15 @ 12.5kg

Inverted Skull Crusher
3 x 15 @ BW

DB Preacher Curl
3 x 15 @ 12.5kg



Shoulder Rehab & Activation Program
Performed before weights

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Tennis elbow rehab movement

• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg

Cardio

LISS
20mins incline 3 speed 4km

Notes:

Pre workout at 3pm
1ml L-Carnitine (450mg)
Premium sups Warrior Pre-workout
Dopa-Drive

Felt much better from the increased food, back on track today to achieve targets again. Overall a good session, seeing some more definition its a shame the photos are not the same as you see with your eyes

Sponsored by
@livewell labs
@Livewell rep

@Wookie1 do you feel any improvements in your tennis elbow since taking peptides?