Hot Dad Summer: The Cut

[CookieBaah]

Here we are back again,
With another log.

Football season is finished,
And the excessive eating is done with,
After a huge few weeks of just eating and eating and eating, the cut has arrived.

What was meant to be a 6month Recomposition,
Kinda of got out of hand in all reality,
And KG's piled on,
But we do not worry about this,
And we move along to the next phase.


Starting Stats:
Age: 32
Height: 180cm
Weight: 101.6kg
BF%: Unknown, low 20s mayhaps?

Goal: 80-85kg or Sub 10% BF.
Time Frame: 12-16 Weeks

Plan:
Calories: 2.1k
Gym: 4 Day Upper/Lower Split
Cardio: 3 days
Steps: 10k

 

[CookieBaah]

 

[CookieBaah]

Anabolics and Peptides sponsored by @Infinity Labs

Program:
Sunday - Lower (Strength)
Monday - Upper (Strength)
Tuesday - Cardio (30-40min low intensity run)
Wednesday - Lower (Hypertrophy)
Thursday - Cardio (Running Intervals)
Friday - Upper (Hypertrophy)
Saturday- Cardio (Football conditioning i.e short sprints and short intervals)

 

[Dt400]

New loggggg! Excited. Is the plan at this stage set cals for the duration or would you consider carb cycling?

 

[CookieBaah]

New loggggg! Excited. Is the plan at this stage set cals for the duration or would you consider carb cycling?

Im a creature of habit,
And will easily eat the same meals day in day out,
Adding changes in throws me out mentally to be honest,

So probably just going to stick fat to the set calories,
And run it home.

 

[Dt400]

Im a creature of habit,
And will easily eat the same meals day in day out,
Adding changes in throws me out mentally to be honest,

So probably just going to stick fat to the set calories,
And run it home.

Ah I completely get it if it wasn't for me my natural thyroid takes a bashing while dieting I would 100% be doing the same.

 

[rizzlekdizzle]

This should be a good one

What's the cycle plan?

 

[CookieBaah]

This should be a good one

What's the cycle plan?

Just come from 350mg Test, 150mg Primo,

As of last week and for the next few weeks going to be sitting at 250mg test,
Still fine tuning where I want to go after that.


Sorta related,
But Opting to not use a GLP for this cut,
Just Clen.

 

[rizzlekdizzle]

Just come from 350mg Test, 150mg Primo,

As of last week and for the next few weeks going to be sitting at 250mg test,
Still fine tuning where I want to go after that.


Sorta related,
But Opting to not use a GLP for this cut,
Just Clen.

what made you go clen over reta?

 

[CookieBaah]

what made you go clen over reta?

Reta stopped working for me even at 5mg,
Was also ferociously hungry and craving sweet foods once it stopped being effective.

The effects it had on my RHR and HRV,
Weren't favourable either.

 

[Hegs00]

looking forward to following this one along brother

 

[ChewedSleek]

Following along, bro

 

[gar71]

Bring on the cut @CookieBaah ,looking forward to this log brother, will be following along

 

[CookieBaah]

DAILY TRAINING LOG:
07/09/2026 - Monday


SPONSORED BY:
• @Infinity Labs
• THREEMA ID: S59B9WJ7


STATS:
• Age: 32
• Height: 180cm
• Daily Weight: 101.6kg


GOAL: Cut
• Weight: Sub 85kg
• BodyFat: 10%


SLEEP:
• Duration: 6hrs
• RHR: 60
• HRV: 41
Notes: Afternoon shift + wake up with the kids


NUTRITION:
• Calories: 2190/2200
• Carbohydrates: 253g
• Fat: 58g
• Protein: 147g
• Notes: Had to change up lunch for today, but Protein will be higher here on out.


DAILY CHECK-IN:
• Energy: 8/10 - Surviving the days, even after bad sleep.
• Body: 9/10 - Well rested.
• Mental State: 8.5/10 - keen to get this shit cracking
• 🏋‍ Training: 8.5/10 - New training program, felt alright.
• Steps: 8.2k

JOURNAL:
Day 1 of the cut phase,
Coming in off a bad sleep wasnt the best way to start, but don't feel too tired.

Starting off the new training program today,
Found a nice 4 Day Upper/Lower split program,
Exercises that fits how I wish to train.

Actually keen to do standalone leg days again, have not done one in a very long time, always had been a fullbody, but lower focus the past 12 months atleast.

All that's being used right now is Test and Clen

PEPTIDES:
• Currently nothing.


AAS:
• Test-E: 72mg E2D (250mg p/w) - Infinity Labs


SUPPLEMENTS:

Performance & Ergogenic
• Creatine Monohydrate: 12g
• Cialis: 20mg
• Clenbuterol: 60mcg

Recovery / Sleep / Nervous System
• ️ Taurine: 3g
• Glycine: 3g pre bed
• Magnesium (Glycinate): 300mg pre bed

Cardiovascular / Metabolic Health
• Omega 3: 4400mg (EPA: 740mg DHA: 480mg)
• Citrus Bergamot: 1200mg
• Vitamin D: 5000 IU

Antioxidants / Cellular Support
• Vitamin C: 3000mg
• NAC: 1000MG
• Astaxanthin: 10mg

Minerals
• Zinc+: 25mg

Digestion / Gut Health
• Psyllium Husk: 5g


TODAY’S TRAINING: - Upper Strength

 

[CookieBaah]

Do people want to see the workout as it was in that screen shot,

Or a more compact version like this,

 

[gar71]

Do people want to see the workout as it was in that screen shot,

Or a more compact version like this,

View attachment 184930

I like the compact version, what app do you use ?

 

[ChewedSleek]

Do people want to see the workout as it was in that screen shot,

Or a more compact version like this,

View attachment 184930

I prefer this also

 

[CookieBaah]

I like the compact version, what app do you use ?

It's an app called BoostCamp,

Has a buuuuunch of popular programs on it.

 

[CookieBaah]

Bit of an "about me" to those new to my logs,

32,
Father of 5 boys aged 11, 10, 3.5, 1.5, 6months.

Play country town level AFL,
Have ran a marathon and a half marathon in last couple years,
Been in the gym training roughly 15 years,

Nearly 6months use of Testosterone,
Decided I was definitely done having children and my bloods showed pretty poor testosterone levels as it was.


I have pretty big food aversions, fussy/picky eating that I've had to work around all my life,
Makes dieting both easy and hard at the same time,
Cause I can comfortably eat the same things day in day out,
But variety is small.


I've spent easily the last 10 years yo-yoing up and down in weight,
Weighing in at my biggest of 120kg (11 years ago),
And my smallest of 80kg (6 Months ago)

 

[ChewedSleek]

5x boys!?! That would be a workout in and of itself just chasing them around all day!

 

[CookieBaah]

DAILY TRAINING LOG:
08/09/2026 - Tuesday


SPONSORED BY:
• @Infinity Labs
• THREEMA ID: S59B9WJ7


STATS:
• Age: 32
• Height: 180cm
• Daily Weight: 98.5kg -3.1kg
• Weekly Ave:


GOAL: Cut
• Weight: Sub 85kg
• BodyFat: 10%


SLEEP:
• Duration: 6hrs
• RHR: 62
• HRV: 38
Notes: Afternoon shift + wake up with the kids, got a 40min nap in though.


NUTRITION:
• Calories: 2221/2200
• Carbohydrates: 252g
• Fat: 51g
• Protein: 161g
• Notes: Every day should look like this.


DAILY CHECK-IN:
• Energy: 8/10 - Somehow alright
• Body: 9/10 - body feels great, just not working properly.
• Mental State: 8.5/10 - Back in the swing of things
• 🏋‍ Training: 4/10 - Disappointed with the legs and run
• Steps: 11.6k


JOURNAL:
Knew I was holding alot of water, but to drop 3.1kg on the scales in 24hours is crazy.

Tried to go for a longer lower intensity run today,
Had to pull the pin 5mins in,

The issue I've had arise doing distance running the past few months is back again,
I know now it's not to do with anything I'm taking as I've scaled everything back/removed anything I was taking when it first started.

And it's not an injury as such,
My tibialis anterior just gets so pumped full of blood, I get like severe pain and loss of full dorsi flexion,
It's either some sort of compartment syndrome,
Or tightness from my calves/legs/back is exacerbating it causing it to happen..

Once I start walking it calms down and if I stop moving altogether it goes away.


I can play football and do interval running,
I just can't do long sustained distance running.
So we will have to work around that,
However I do have a deep tissue sports massage booked in for tomorrow hopefully loosen myself up.


PEPTIDES:
• Currently nothing.


AAS:
• Test-E: 72mg E2D (250mg p/w) - Infinity Labs


SUPPLEMENTS:

Performance & Ergogenic
• Creatine Monohydrate: 12g
• Cialis: 20mg
• Clenbuterol: 60mcg

Recovery / Sleep / Nervous System
• ️ Taurine: 3g
• Glycine: 3g pre bed
• Magnesium (Glycinate): 300mg pre bed

Cardiovascular / Metabolic Health
• Omega 3: 4400mg (EPA: 740mg DHA: 480mg)
• Citrus Bergamot: 1200mg
• Vitamin D: 5000 IU

Antioxidants / Cellular Support
• Vitamin C: 3000mg
• NAC: 1000MG
• Astaxanthin: 10mg

Minerals
• Zinc+: 25mg

Digestion / Gut Health
• Psyllium Husk: 5g


TODAY’S TRAINING: - NO.GOOD