Approved Log Fat Loss and Recovery Journey

[Wookie1]

Week 11, Day 1

Daily Log — 8th September

Fasted Body Weight: 97.4 kg (▼ 0.1 kg)
Blood Pressure: No reading
Steps: 4,990

Target Calories: 1,930
Yesterday’s Calories: 1,938

Target Macros: 150 C / 220 P / 50 F
Yesterday’s Macros: 144 C / 213 P / 66 F


---

PEDs & Supplements

Hormones & Androgens

Testosterone Cypionate – 50 mg (0.25 mL) M–F

Masteron Propionate – 20 mg (0.2 mL) M–F

Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M–F

Anavar – 10 mg (M–F)


Peptides & Regenerative Compounds

HGH – 2 IU AM / 4 IU PM

MOTS-c – 2 mg AM (subcutaneous)

Alpha-GPC – 600 mg AM (oral, pre-training)

Methylene Blue – 20 mg AM (oral, pre-training)


Fat Loss & Metabolic Enhancers

Retatrutide – 4 mg/week (Mon 2 mg / Thu 2 mg)

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)



---

Daily Supplements

Morning:
Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot

Evening:
Magnesium Glycinate


---

Side Effects & Adjustments

Retatrutide increased to 4 mg/week (split dose).

HGH increased with 2 IU added AM.

Testosterone Cypionate increased to 250 mg (to combat low E2, dry skin).

Calories reduced (final phase of cut, per discussion with @Gains Man ).



---

Symptoms

Thoracic pain during treadmill walking.



---

Sleep

Total: 5 hr 46 min

Interrupted (woke up by wife at 3 AM, restless).



---

Training

Program Type: GVT-style format

Warm-Up & Rehab

Banded 7’s – every session

Banded external rotations – 3 × 15

Horizontal RC rotations – 3 × 12

IYT (2 kg) – 3 × 7 each

Scapular wall slides – 3 × 12

Banded face pulls – 3 × 14

Low band pull-aparts (scoop & squeeze) – 3 × 7

Scapular push-ups – 5 × 5

Foam roller thoracic extensions – 1–2 min

Cat/Cow – × 20

Side-lying thoracic rotations – 3 × 5 each


Exercises
(attached in pictures)

Stabilisation & Trunk Rotation

Supine TVA – 3 × 10–12

Russian Twists – 3 × 13


Cardio

Treadmill Walk – 15 min @ 4° incline / 4 km/h


Tennis Elbow Rehab

DB wrist flexions – 3–4 × 8–10 (3 sec eccentric, 45 sec rest) @ 15 kg

DB wrist extension isometrics – 2 × 5 (30 sec hold) @ 7 kg



---

Notes

Fortunate to be working with @Gains Man for final phase of cut + mapping the next phase. Excited for both.

Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90

Session felt good; increased loading with no negative response so far → monitoring closely.

Forgot how quickly volume sneaks up with GVT (esp. 1 min rest breaks).

Vascularity & striations improving.

Planning to move rehab work to mornings at home.

Looking forward to pushing hard these last few weeks.

Coached by:
@Gains Man


Sponsored by:
@livewell labs
@Livewell rep

 

[abolone]

Target Calories: 1,930 dudeeeeee ouch haha!

keep it up brother im following along!
your in good hands with @Gains Man !

 

[the_alcatraz]

@the_alcatraz, thanks mate I have the rest of this month to push hard then ill be reversing out into a lean gain with a few surprises

What’s the surprise bro?

 

[the_alcatraz]

Week 11, Day 1

Daily Log — 8th September

Fasted Body Weight: 97.4 kg (▼ 0.1 kg)
Blood Pressure: No reading
Steps: 4,990

Target Calories: 1,930
Yesterday’s Calories: 1,938

Target Macros: 150 C / 220 P / 50 F
Yesterday’s Macros: 144 C / 213 P / 66 F


---

PEDs & Supplements

Hormones & Androgens

Testosterone Cypionate – 50 mg (0.25 mL) M–F

Masteron Propionate – 20 mg (0.2 mL) M–F

Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M–F

Anavar – 10 mg (M–F)


Peptides & Regenerative Compounds

HGH – 2 IU AM / 4 IU PM

MOTS-c – 2 mg AM (subcutaneous)

Alpha-GPC – 600 mg AM (oral, pre-training)

Methylene Blue – 20 mg AM (oral, pre-training)


Fat Loss & Metabolic Enhancers

Retatrutide – 4 mg/week (Mon 2 mg / Thu 2 mg)

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)



---

Daily Supplements

Morning:
Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot

Evening:
Magnesium Glycinate


---

Side Effects & Adjustments

Retatrutide increased to 4 mg/week (split dose).

HGH increased with 2 IU added AM.

Testosterone Cypionate increased to 250 mg (to combat low E2, dry skin).

Calories reduced (final phase of cut, per discussion with @Gains Man ).



---

Symptoms

Thoracic pain during treadmill walking.



---

Sleep

Total: 5 hr 46 min

Interrupted (woke up by wife at 3 AM, restless).



---

Training

Program Type: GVT-style format

Warm-Up & Rehab

Banded 7’s – every session

Banded external rotations – 3 × 15

Horizontal RC rotations – 3 × 12

IYT (2 kg) – 3 × 7 each

Scapular wall slides – 3 × 12

Banded face pulls – 3 × 14

Low band pull-aparts (scoop & squeeze) – 3 × 7

Scapular push-ups – 5 × 5

Foam roller thoracic extensions – 1–2 min

Cat/Cow – × 20

Side-lying thoracic rotations – 3 × 5 each


Exercises
(attached in pictures)

Stabilisation & Trunk Rotation

Supine TVA – 3 × 10–12

Russian Twists – 3 × 13


Cardio

Treadmill Walk – 15 min @ 4° incline / 4 km/h


Tennis Elbow Rehab

DB wrist flexions – 3–4 × 8–10 (3 sec eccentric, 45 sec rest) @ 15 kg

DB wrist extension isometrics – 2 × 5 (30 sec hold) @ 7 kg



---

Notes

Fortunate to be working with @Gains Man for final phase of cut + mapping the next phase. Excited for both.

Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90

Session felt good; increased loading with no negative response so far → monitoring closely.

Forgot how quickly volume sneaks up with GVT (esp. 1 min rest breaks).

Vascularity & striations improving.

Planning to move rehab work to mornings at home.

Looking forward to pushing hard these last few weeks.

Coached by:
@Gains Man


Sponsored by:
@livewell labs
@Livewell rep

You using alpha labs? Is that the livewell brand?

 

[Wookie1]

You using alpha labs? Is that the livewell brand?

Alphas oils including the Psyco90, i was ment to cover the vendors name on the bottle but forgot was only showing the ingredients, feel free to remove the picture. All peptides are @livewell labs. 2 separate vendors

 

[Wookie1]

What’s the surprise bro?

Have to wait and see all will be announced in due time

 

[Wookie1]

Target Calories: 1,930 dudeeeeee ouch haha!

keep it up brother im following along!
your in good hands with @Gains Man

Thanks brother

Yeah its low, only for the rest of this month then everything changes.

 

[the_alcatraz]

Have to wait and see all will be announced in due time

some info a bit please bro lol

 

[Wookie1]

Week 11, Day 2 — Daily Log

9th September

Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283

Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F


---

PEDs & Peptides

Hormones & Androgens

Testosterone Cypionate – 50 mg (0.25 mL) M–F

Masteron Propionate – 20 mg (0.2 mL) M–F

Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F

Anavar – 10 mg (M–F)


Peptides & Regenerative

HGH – 2 IU AM (IM) / 3 IU PM (subq)

MOTS-c – 2 mg AM (subq)

Alpha-GPC – 600 mg AM (oral, pre-training)

Methylene Blue – 20 mg AM (oral, pre-training)

LL37 – 200 mcg Mon/Thu (for mild acne)


Fat Loss & Metabolic

Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)



---

Daily Supplements

Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA

Evening: Magnesium Glycinate


---

Side Effects & Adjustments

Introduced LL37 → trial for back acne (no noticeable sides yet).

No other adjustments.



---

Symptoms

Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).



---

Sleep

Total: 7h 28m

Interrupted with frequent toilet breaks but overall felt rested.



---

Training

Program Type: GVT-style
(Attached in pics)

Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20

Core Work

Side-lying oblique crunches – 2 × 10

Sit-ups – 2 × 10


Cardio

Treadmill Walk – 40 min @ 2.5° incline / 4 km/h


Tennis Elbow Rehab

DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg

DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg



---

Notes

Large drop in weight this morning.

Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).

Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.

Seeing “peeled” thin-skin look with more vascularity & striations.

Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.

Session felt good, increased loading with no negative response → monitoring closely.

Will move rehab work to mornings at home.

Excited to keep pushing into these final weeks.



---

Coach:
@Gains Man

Sponsored by:
@livewell labs
@Livewell rep