Approved Log Recovery War - Diet Training Life Log

[Ori]

Hi, my name is Ori, and this is my log journaling my progress battling a range of medical issues that ground my life to a halt.

Is a long story, but short version is I am dealing with the following,

-Old knee injury, right knee. Chipped my knee cap when I was a teenager, chip is inside my patella tendon. Never got the surgery I was meant to get when I stopped growing.
-Left hip injury. I can’t remember what the diagnosis from the sports physio was anymore, I just remember how I injured it.
-Bowel is thickened with scar tissue after nearly dying from Clostridium Dificile, twice. I have been referred to a surgeon to have my bowel shortened.
-Transverse colon is wrecked from a drug called Meloxicam, it had me bleeding out both ends, looked like a horror movie. I have a pseudo obstruction now and rely on a low fibre/mostly liquid diet.
-Blood loss from my bowel, like a lot of blood, I need periodic iron infusions because of it. I have also been referred to a surgeon for this, I don’t know yet if is a fissure or some exploded blood vessels will find out from the surgeon I guess.
-Herniated disc in my lower back, can’t remember which disc.
-PTSD from stuff that occurred while all this was happening
-a massive legal battle over much of the above

Earlier this year I hit a really low point. I lost a lot of basic mobility, from being too sedentary for too long. I couldn’t even drive my car properly because couldn’t push the clutch in. Couldn’t stand up straight and walk normally when I would get out of the car after driving somewhere even 20 mins away. That’s where this log really started.

I made a plan that I’m still currently following. That was to work on my core until I could work on my knee, then once those had been strengthened enough I’d start lifting weights. This has basically worked, I’ve gone from not being able to walk down stairs properly to doing pistol squats again. Took some PEDs to help me get out of the hole I was in, all peptides.

If you’d like more detail on the log up till this point, I suggest having a look at my log over at Evolutionary.org, you can see a lot of what’s gotten me to this point there. This log here will focus on the journey forward. Would be too hard to start it with all the data that’s been gathered up til now. Both logs will be updated daily, just the Evo one has a little more past data.

Approved Log - Ori health war log - recovery WAR!

Introduction to log. Have been here a couple weeks now, and having a great time with the forum community. Recently was encouraged by Npcclassicphysique Champ to post a log of my journey trying to recover from a variety of injuries and health issues. This is going to be on the larger side for...

www.evolutionary.org

Stats :
-Age = 39
-Height = 167.5cm
-Weight = 89kgs
-BF% = around 20-25% I think

My current program is,

Mon & Thursday = Full body overcoming isometric session in the morning, consisting of :
-Isometric Overhead Press
-Isometric Bench Press
-Isometric Bicep Curl
-Isometric Trap Bar Deadlift
-Isometric Barbell Squat
Each exercise has three positions, five sets per exercise, 12 seconds max effort contraction with 30 seconds maximum rest between sets.
Then on the afternoon of those days I lift weights, that session mirrors the isometric one and consists of :
-Overhead Press (Olympic Barbell)
-Bench Press (Done as pin press)
-Pull-ups (Assistance band)
-Trap Bar Deadlift
-Safety Bar Squat
70% of 1RM, 8-15 reps, five sets per exercise, 4mins rest between sets.

Tuesday, Wednesday, Friday, Saturday = These days I work on my knee, core and accessory lifts like delt raises for side delts. I also tend to do fasted cardio these days.

Sunday = Rest, although fasted cardio generally happens that day a bit.

Currently I’m on a small caloric deficit to slowly drop some fat %. Attached are some photos of todays exercise log and diet log. I’m looking forward to getting to know the members here and updating this log daily

Also before I forget, I’m currently between PED cycles, and am only on a low dose of Stenabolic right now (10 mg per day, split into two doses) in terms of PEDs. However I’ll soon start to run a cycle of Ibutamoren + Cardarine + Stenabolic, will likely go for 8-12 weeks.

 

[Ori]

Forgot to post a pic of me currently, this one was taken for a competition I entered recently.

 

[the_alcatraz]

Hi, my name is Ori, and this is my log journaling my progress battling a range of medical issues that ground my life to a halt.

Is a long story, but short version is I am dealing with the following,

-Old knee injury, right knee. Chipped my knee cap when I was a teenager, chip is inside my patella tendon. Never got the surgery I was meant to get when I stopped growing.
-Left hip injury. I can’t remember what the diagnosis from the sports physio was anymore, I just remember how I injured it.
-Bowel is thickened with scar tissue after nearly dying from Clostridium Dificile, twice. I have been referred to a surgeon to have my bowel shortened.
-Transverse colon is wrecked from a drug called Meloxicam, it had me bleeding out both ends, looked like a horror movie. I have a pseudo obstruction now and rely on a low fibre/mostly liquid diet.
-Blood loss from my bowel, like a lot of blood, I need periodic iron infusions because of it. I have also been referred to a surgeon for this, I don’t know yet if is a fissure or some exploded blood vessels will find out from the surgeon I guess.
-Herniated disc in my lower back, can’t remember which disc.
-PTSD from stuff that occurred while all this was happening
-a massive legal battle over much of the above

Earlier this year I hit a really low point. I lost a lot of basic mobility, from being too sedentary for too long. I couldn’t even drive my car properly because couldn’t push the clutch in. Couldn’t stand up straight and walk normally when I would get out of the car after driving somewhere even 20 mins away. That’s where this log really started.

I made a plan that I’m still currently following. That was to work on my core until I could work on my knee, then once those had been strengthened enough I’d start lifting weights. This has basically worked, I’ve gone from not being able to walk down stairs properly to doing pistol squats again. Took some PEDs to help me get out of the hole I was in, all peptides.

If you’d like more detail on the log up till this point, I suggest having a look at my log over at Evolutionary.org, you can see a lot of what’s gotten me to this point there. This log here will focus on the journey forward. Would be too hard to start it with all the data that’s been gathered up til now. Both logs will be updated daily, just the Evo one has a little more past data.

Approved Log - Ori health war log - recovery WAR!

Introduction to log. Have been here a couple weeks now, and having a great time with the forum community. Recently was encouraged by Npcclassicphysique Champ to post a log of my journey trying to recover from a variety of injuries and health issues. This is going to be on the larger side for...

www.evolutionary.org

Stats :
-Age = 39
-Height = 167.5cm
-Weight = 89kgs
-BF% = around 20-25% I think

My current program is,

Mon & Thursday = Full body overcoming isometric session in the morning, consisting of :
-Isometric Overhead Press
-Isometric Bench Press
-Isometric Bicep Curl
-Isometric Trap Bar Deadlift
-Isometric Barbell Squat
Each exercise has three positions, five sets per exercise, 12 seconds max effort contraction with 30 seconds maximum rest between sets.
Then on the afternoon of those days I lift weights, that session mirrors the isometric one and consists of :
-Overhead Press (Olympic Barbell)
-Bench Press (Done as pin press)
-Pull-ups (Assistance band)
-Trap Bar Deadlift
-Safety Bar Squat
70% of 1RM, 8-15 reps, five sets per exercise, 4mins rest between sets.

Tuesday, Wednesday, Friday, Saturday = These days I work on my knee, core and accessory lifts like delt raises for side delts. I also tend to do fasted cardio these days.

Sunday = Rest, although fasted cardio generally happens that day a bit.

Currently I’m on a small caloric deficit to slowly drop some fat %. Attached are some photos of todays exercise log and diet log. I’m looking forward to getting to know the members here and updating this log daily

Also before I forget, I’m currently between PED cycles, and am only on a low dose of Stenabolic right now (10 mg per day, split into two doses) in terms of PEDs. However I’ll soon start to run a cycle of Ibutamoren + Cardarine + Stenabolic, will likely go for 8-12 weeks.

View attachment 142079
View attachment 142080

Forgot to post a pic of me currently, this one was taken for a competition I entered recently.
View attachment 142081

@Ori welcome to EF family.

I saw your log on EVO and going to follow your transformation here.

 

[Ori]

@Ori welcome to EF family.

I saw your log on EVO and going to follow your transformation here.

Thanks bro I’m stoked to be here. Logging has already yielded its first major pay off for me, I’m about to get my diet more dialled in than I ever have since I got injured

I can honestly say is the direct result of logging what I’m doing and taking on the feedback. Is easy to get so “in it” so to speak that you can’t see the whole picture clearly anymore, is definitely what happened to me, logging on these forums is 100% the cure

 

[SteveMobsterG]

Your journey to a better level is about to start!!

 

[Ori]

Today has been pretty productive. Am making progress towards tweaking my diet for improved macros and also to be better for gut health.

My new approach will be first to alter my macros, I’m going to focus on eating maintenance calories but make my activity exceed that a bit, rather than drop my calories way down and try but fail to keep the activity going.

New macro goals

Calories = 2452
Protein = 196g
Fats = 78g
Carbohydrates = 240g

Currently I’m redesigning the egg smoothies that make up the base of my diet. I’m going to get them tweaked to the point they meet or very close to meet these macros, and they will also be altered to include more gut healthy things, like yoghurt for example, also I’m working on trying 15g of chia seeds per day in the form of one of those chia puddings. Even at that small amount chia seeds have amazing benefits for gut bacteria. I’ll have this done as soon as possible, shouldn’t take to long.

Todays fasted cardio didn’t go that well, I was still really stressed out earlier in the day, and would have done better if I had of been able to chill out a bit. Got around 30mins of walking in, carrying 8.7kgs again.

I got a little more done than yesterday, got my knee, core and accessory exercises in today, for the first time in a while.

Diet today was all over the shop, tried a new recipe for the smoothie but it isn’t finished, can’t see ingredients on the app, but todays recipe changed and had high protein yogurt but less milk. Soon the lactose free milk is going to switch to low fat lactose free milk I think to help meet the macros. The protein bar and mousse were just treats I picked up cheap today they aren’t going to be a regular part of my diet.

Total Macros,

Calories = 2020
Protein = 188g
Fats = 79g
Carbohydrates = 129
Fibre = 12g

 

[stevesmi]

you have gone through a lot of Health complications but the body is more than capable of bouncing back

it's a good lesson for everybody to please be careful what you do to your body and what you put into your body
it's something I try to preach every day with a lot of backlash which is understandable on a bodybuilding website

 

[Ori]

you have gone through a lot of Health complications but the body is more than capable of bouncing back

it's a good lesson for everybody to please be careful what you do to your body and what you put into your body
it's something I try to preach every day with a lot of backlash which is understandable on a bodybuilding website

Absolutely bro, only took a severe side effect from a prescribed medication (Meloxicam) and an antibiotic resistant super bug to permanently damage a fair bit of my digestive system. Went from a healthy athletic dude to not being able to carry the shopping, in a really short period of time.

I was just chatting with a really good dude I met recently about exactly this, both of us have issues with permanent damage and food restrictions. I tried to explain how it isn’t a failure to not know how to eat exactly, to manage a complicated medical condition. It took me about eight years just to learn how to eat consistently in a way where I wasn’t triggering autoimmune flares all the time and needing drugs like prednisolone because of the food I was eating.

Even with that hard gained knowledge, I didn’t and still haven’t 100% worked out how to plan a diet that meets all the restrictions but can also fuel strength straining. I’m only just now, almost at that point and that is only with the help of these forums and their awesome members . I think in the coming days I’ll have a meal plan that does this for me created.

It sounds embarrassing to have learned this slow, but I’m not sure it is really. Even very healthy athletes, with amazing conditioning and skill etc, generally have nutrition coaches, and they need them. Thor for example, just an amazing top level athlete, also has a very amazing team behind him. He still messed up his diet long term, hit a plateau where he started getting fatter and not stronger. It took Stan Efferding to come in and help fix it. So even at that level, all that experience, skill, and even the extra team behind him, such a fundamental mistake still happened.

If that happens at that level, then I feel fine about taking this long to have fixed the same issue but with tons of extra restrictions. Funnily enough the micronutrient based vertical diet Thor now follows is made of the same dietary guidelines Im using to design a diet that manages my pseudo obstruction. Micronutrient focused basically.

 

[Monstro]

if you get rid of that stomach and hit the weight room hard for the next couple years you'll be on stage

 

[Vadim Fedorov]

nice picture man we're going to get you in the best shape of your life watch

 

[2Thick]

good honest log I have a lot of respect for you

 

[e2]

we love our Australian guys on here doing these great logs for us

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

yes make sure everybody you check out Ori's other log too

 

[chesty]

Ori is a big contributor on evo as well

 

[ROIDDERS]

I love Ori's evo log!

 

[ceo]

bros you doing the best thing doing this log

 

[Topps_Baseball88]

Ori gonna do big things if this level of commitment contiunes I agree our Aussie brothers are all good people and positive I love seeing it

 

[Ori]

Thanks for all the kind words and motivation lads . I’ll have another log entry up here after training and sorting diet a bit today

 

[25homes]

listen to the vets here and get your diet and training locked in and you will see a body you didnt think you could have

 

[Ori]

Ok, took a little bit of calculating but I have a new meal plan, at least a rough one.

I understand this doesn’t look normal but please remember I have a pseudo obstruction and can’t tolerate fibre like a healthy person can, I also have a lot of autoimmune issues with various foods so that in addition to the fibre issue really restricts what I can eat. Things could be worse, I could have given up and tried to live on the sorts of products that exist retail for pseudo obstruction, stuff like Ensure, or Sustagen Hospital Formula. Those are way worse than my DIY version of a liquid based diet. I can’t afford them either, if I just gave up and used those I’d have malnutrition from not being able to afford much of it and I wouldn’t be able to train.

Ok so new diet.

Egg Smoothie 2.0 =

-200mls Lactose Free Lite Milk
-100g High Protein Low Fat Yoghurt
-180g Soft boiled eggs (4 small eggs)
-15g Honey
-17g Whey Protein Isolate
-Cinnamon
-Nutmeg

Macros for Egg Smoothie 2.0 =

-Calories = 502
-Protein = 53.6g
-Fats = 20.5g
-Carbohydrate = 28.9g

I will have 4 of these smoothies a day.

Chia Protein Pudding =

-15g Black & White Chia Seeds
-Coles Perform Elite Whey 10g (just need to finish tub this will become isolate later)
-Woolworths frozen mixed berries 150g
-Honey 1Tsp

Chia Pudding Macros =

-Calories = 189
-Protein = 12.4g
-Fats = 4.9g
-Carbohydrate = 17.5g

I’ll have one of these a day and it will probably be first meal of the day as well.

Cucumber + Cilantro salad =

-1 large cucumber approx 333g
-1 cup Cilantro leaves approx 16g
-Apple cider vinegar 80mls
-Salt 2 Tsp
-Pepper 2 Tsp

Cucumber Salad Macros =

-Calories = 66
-Fats = 0.5g
-Carbohydrate = 8.9g

I’ll try and have one of these per day. May take me the whole day to eat all of it.

Also, I’ll try and have one ripe banana per day. Once I move to a bulk again I can turn the banana into a pancake using a couple of eggs. But just plain banana on a cut/recomp.

Banana Macros

-Calories = 93
-Carbohydrate = 19.2

This will bring total Macros to =

Calories = 2407
Protein = 227.1g
Fats = 92.3g
Carbohydrate = 161.6
Fibre = 15g (this is high fibre for me)

I may on some days drop this plan in place of eating meat and fish, those days I’ll do my best to hit the right calorie count even though overall macros will be off those days, they won’t happen often, maybe a couple times a month.

Haven’t trained yet today, got up early and made a point to finish the diet plan. In a few minutes I’ll get up and make two servings of the Egg Smoothie 2.0, then go out for a walk with my dog. Later today I’ll do my best to get my lifting session in. Haven’t made a Chia Pudding yet and need to go to a shop to buy cucumber and cilantro leaves.

Further log update coming tonight after training etc. Hope all of you are having a great time smashing your training goals

 

[Ori]

Quick update. Have done an hour of light rucking, with 8.7kgs.

Went to a shop and picked up the cucumber, cilantro leaves and banana. Also got some more high protein yoghurt. Things are crazy prices down here given my budget, I may have to revise the meal plan a bit as I don’t think I can afford the amount of yogurt and vegetables I was about to try, may have to reduce those and decide how to replace with cheaper calories some how.

Is also looking unlikely I’ll get to lifting today. My sleep has been so bad I haven’t dared to log it, you’d all freak out. Am going to have to sort that out a bit, I’ll rest this afternoon and try very hard to get back to bed at my usual time of 8-9pm, and also try and start getting up consistently at 5-6am again.

I’ll be back a bit later to log food for the day As I get diet and sleep sorted my training should get more consistent again and progress should be smooth, slow but smooth.

 

[Ori]

Final entry for today.

I made a chia seed protein pudding for tomorrow morning. I forgot in my previous post it also contains 125mls of the lactose free lite milk. I’ve updated the ingredients in the app. Will be nice to eat that, before I had the pseudo obstruction I used to eat them pretty much the same way. I heard recently they have amazing benefits for gut flora and the amount you need for that is tiny, so hopefully I tolerate it fine.

The cucumber and cilantro leaf salad is really nice. I had to change it to 100g cucumber and 1/2 cup cilantro, have updated it in the app.

The egg smoothie 2.0, I halved the high protein yoghurt and replaced that with 50mls extra of the lactose free lite milk, it barely effected the macros, but helps a lot with costs. Have also updated in the app.

Another thing I decided I’m going to try, was thinking about this the whole walk today. Is the intermittent fasting, I’m going to give that a rest for a while, and just eat my diet plan spaced evenly through the day. I’ll eat roughly every three hours. I may skip a couple meals on Sunday I’ll see how I go.

Only training today was the one hour of rucking with 8.7kgs

Todays macros

Calories = 2099
Protein = 209g
Fats = 88g
Carbohydrate’s = 126g
Fibre = ? Forgot to calculate from the cucumber and cilantro wouldn’t be much.

 

[RoySimpson]

Stay grinding!!

 

[the_alcatraz]

Ok, took a little bit of calculating but I have a new meal plan, at least a rough one.

I understand this doesn’t look normal but please remember I have a pseudo obstruction and can’t tolerate fibre like a healthy person can, I also have a lot of autoimmune issues with various foods so that in addition to the fibre issue really restricts what I can eat. Things could be worse, I could have given up and tried to live on the sorts of products that exist retail for pseudo obstruction, stuff like Ensure, or Sustagen Hospital Formula. Those are way worse than my DIY version of a liquid based diet. I can’t afford them either, if I just gave up and used those I’d have malnutrition from not being able to afford much of it and I wouldn’t be able to train.

Ok so new diet.

Egg Smoothie 2.0 =

-200mls Lactose Free Lite Milk
-100g High Protein Low Fat Yoghurt
-180g Soft boiled eggs (4 small eggs)
-15g Honey
-17g Whey Protein Isolate
-Cinnamon
-Nutmeg

Macros for Egg Smoothie 2.0 =

-Calories = 502
-Protein = 53.6g
-Fats = 20.5g
-Carbohydrate = 28.9g

I will have 4 of these smoothies a day.

Chia Protein Pudding =

-15g Black & White Chia Seeds
-Coles Perform Elite Whey 10g (just need to finish tub this will become isolate later)
-Woolworths frozen mixed berries 150g
-Honey 1Tsp

Chia Pudding Macros =

-Calories = 189
-Protein = 12.4g
-Fats = 4.9g
-Carbohydrate = 17.5g

I’ll have one of these a day and it will probably be first meal of the day as well.

Cucumber + Cilantro salad =

-1 large cucumber approx 333g
-1 cup Cilantro leaves approx 16g
-Apple cider vinegar 80mls
-Salt 2 Tsp
-Pepper 2 Tsp

Cucumber Salad Macros =

-Calories = 66
-Fats = 0.5g
-Carbohydrate = 8.9g

I’ll try and have one of these per day. May take me the whole day to eat all of it.

Also, I’ll try and have one ripe banana per day. Once I move to a bulk again I can turn the banana into a pancake using a couple of eggs. But just plain banana on a cut/recomp.

Banana Macros

-Calories = 93
-Carbohydrate = 19.2

This will bring total Macros to =

Calories = 2407
Protein = 227.1g
Fats = 92.3g
Carbohydrate = 161.6
Fibre = 15g (this is high fibre for me)

I may on some days drop this plan in place of eating meat and fish, those days I’ll do my best to hit the right calorie count even though overall macros will be off those days, they won’t happen often, maybe a couple times a month.

Haven’t trained yet today, got up early and made a point to finish the diet plan. In a few minutes I’ll get up and make two servings of the Egg Smoothie 2.0, then go out for a walk with my dog. Later today I’ll do my best to get my lifting session in. Haven’t made a Chia Pudding yet and need to go to a shop to buy cucumber and cilantro leaves.

Further log update coming tonight after training etc. Hope all of you are having a great time smashing your training goals

@Ori loving the update i like the dedication DO IT

 

[Ori]

Today was a pretty good day

I didn’t get quite as much walking in as I’d have liked, but wasn’t too bad, I walked around the neighbourhood for about 40mins today so no scenic pics.

I felt a lot better just spacing my food out through the day, is also going to be a necessity to get it down anyway.

Training went ok, I was able to go a bit harder than last time, and was still pretty sore from the last session, when I got to the ab wheel I’d already maxed my core out and had to skip it.

Total macros for the day

-Calories = 2400
-Protein = 221g
-Fats = 96g
-Carbohydrate = 164g
-Fibre = 15g

 

[SteveMobsterG]

Why smoothies vs actual food?

 

[Ori]

Why smoothies vs actual food?

I have a bunch of damage in my digestive system, permanent damage.

First injury was from a medication I was prescribed, called Meloxicam. Only got to my third dose and I started bleeding out both ends, was not a pretty sight.

A couple years later, I got one of those antibiotic resistant super bugs, called Clostridium Dificile and that just completely wrecked me, I lost about 35kgs in weeks. I actually got it twice, as the first course of antibiotics only made it look like I was getting better, really shortly after, and I mean shortly like a week or so I had it again and got put in one of those isolated rooms in a hospital where you had to have like a biohazard suit pretty much to come in and see me. I got a different antibiotic that time and although the odds aren’t in favour of that working it did.

Anyway loads of complications I don’t have the energy to explain tonight as I’m wrecked from todays training, but that infection left me with a bowel thickened with scar tissue. I’ve been referred to a surgeon over all the blood I lose through my bowel and also to have my bowel shortened. Haven’t seen the surgeon yet.

One of the things I got diagnosed with after all this stuff is something called a “Pseudo obstruction”, is caused by parts of the digestive tract that have permanent nerve damage, fibre won’t move through as it should and just causes massive problems, and outright pain. I can tolerate small amounts of fibre, like really low, it’s only use for me is to feed some of my good bacteria. I’m hoping the surgery will help with that, but I don’t know if is a reasonable hope or not yet until I talk to the surgeon. I’m also dependent on mineral laxative to go to the bathroom at all, again hoping surgery fixes that, don’t know if it will though.

Long story short, if I ate only solid food I couldn’t consistently eat even maintenance calories.

 

[ballin2504]

Keep after it brother

 

[stevesmi]

salad looks really good I'm going to have to make one later today as well

 

[ceo]

bros some situations gotta go with the smoothies

 

[ROIDDERS]

real food is best, but If you have a medical condition where you can't get solid foods then you got to do what you got to do

 

[chesty]

nice Ori for explaining your medication condition

 

[Ulter]

nice buddy I like how you wrote down how much fiber you're getting as well

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

much respect, you dedicated to this for sure

 

[2Thick]

i don't have any doubts you will continue to kick ass

 

[Vadim Fedorov]

pudding sounds good. you got a recipe?

 

[Monstro]

you Need to get your sleep fixed that's very important

 

[25homes]

Ok, took a little bit of calculating but I have a new meal plan, at least a rough one.

I understand this doesn’t look normal but please remember I have a pseudo obstruction and can’t tolerate fibre like a healthy person can, I also have a lot of autoimmune issues with various foods so that in addition to the fibre issue really restricts what I can eat. Things could be worse, I could have given up and tried to live on the sorts of products that exist retail for pseudo obstruction, stuff like Ensure, or Sustagen Hospital Formula. Those are way worse than my DIY version of a liquid based diet. I can’t afford them either, if I just gave up and used those I’d have malnutrition from not being able to afford much of it and I wouldn’t be able to train.

Ok so new diet.

Egg Smoothie 2.0 =

-200mls Lactose Free Lite Milk
-100g High Protein Low Fat Yoghurt
-180g Soft boiled eggs (4 small eggs)
-15g Honey
-17g Whey Protein Isolate
-Cinnamon
-Nutmeg

Macros for Egg Smoothie 2.0 =

-Calories = 502
-Protein = 53.6g
-Fats = 20.5g
-Carbohydrate = 28.9g

I will have 4 of these smoothies a day.

Chia Protein Pudding =

-15g Black & White Chia Seeds
-Coles Perform Elite Whey 10g (just need to finish tub this will become isolate later)
-Woolworths frozen mixed berries 150g
-Honey 1Tsp

Chia Pudding Macros =

-Calories = 189
-Protein = 12.4g
-Fats = 4.9g
-Carbohydrate = 17.5g

I’ll have one of these a day and it will probably be first meal of the day as well.

Cucumber + Cilantro salad =

-1 large cucumber approx 333g
-1 cup Cilantro leaves approx 16g
-Apple cider vinegar 80mls
-Salt 2 Tsp
-Pepper 2 Tsp

Cucumber Salad Macros =

-Calories = 66
-Fats = 0.5g
-Carbohydrate = 8.9g

I’ll try and have one of these per day. May take me the whole day to eat all of it.

Also, I’ll try and have one ripe banana per day. Once I move to a bulk again I can turn the banana into a pancake using a couple of eggs. But just plain banana on a cut/recomp.

Banana Macros

-Calories = 93
-Carbohydrate = 19.2

This will bring total Macros to =

Calories = 2407
Protein = 227.1g
Fats = 92.3g
Carbohydrate = 161.6
Fibre = 15g (this is high fibre for me)

I may on some days drop this plan in place of eating meat and fish, those days I’ll do my best to hit the right calorie count even though overall macros will be off those days, they won’t happen often, maybe a couple times a month.

Haven’t trained yet today, got up early and made a point to finish the diet plan. In a few minutes I’ll get up and make two servings of the Egg Smoothie 2.0, then go out for a walk with my dog. Later today I’ll do my best to get my lifting session in. Haven’t made a Chia Pudding yet and need to go to a shop to buy cucumber and cilantro leaves.

Further log update coming tonight after training etc. Hope all of you are having a great time smashing your training goals

nice update here

 

[Ori]

pudding sounds good. you got a recipe?

Yeah for sure bro I just adjusted it last night and it seems perfect now.

Chia Protein Pudding =

-15g Chia Seeds (any colour is fine)
-10g Protein powder (I used vanilla whey isolate)
-50mls of lactose free lite milk (you could substitute this with pretty much any liquid you prefer even water)

I just get a small bowl, whisk together the milk and protein powder, then add that to a small cup that has the chia seeds in it, then place it in the fridge. I make one at night and is ready for the next morning.

Total macros as I make it,

-Calories = 127
-Protein = 12.9g
-Fats = 5.6g
-Carbohydrates = 3.3g
-Fibre = 5g

I have this with a coffee that has a tablespoon of thickened cream and a teaspoon of honey. Also one cup of mixed berries with a teaspoon of honey drizzled on top. Is actually a nice little breakfast, I can’t eat much in the morning.

 

[Ori]

you Need to get your sleep fixed that's very important

Yeah I agree bro, I’ve made some good progress with that the last two nights, slowly getting back into a rhythm now. It’s crazy how fast a good sleeping pattern can be set back to zero after a week or so of late nights.

 

[Ori]

Today was a relaxing weekend day. Kept to my diet and macro goals, was raining so wasn’t able to do outdoor cardio which is usually the plan. I went shopping and got stuff like that done. Also did a little bit of stretching, I’ll try and work a bit more on my flexibility going forward, I was doing it regularly again a couple months ago before I had surgery I just fell out of practice again.

Will be having a similar day tomorrow, Monday will be my next big training day.

Total Macros

Calories = 2357
Protein = 219g
Fats = 95g
Carbohydrate = 157g
Fibre = 15g

 

[the_alcatraz]

Yeah for sure bro I just adjusted it last night and it seems perfect now.

Chia Protein Pudding =

-15g Chia Seeds (any colour is fine)
-10g Protein powder (I used vanilla whey isolate)
-50mls of lactose free lite milk (you could substitute this with pretty much any liquid you prefer even water)

I just get a small bowl, whisk together the milk and protein powder, then add that to a small cup that has the chia seeds in it, then place it in the fridge. I make one at night and is ready for the next morning.

Total macros as I make it,

-Calories = 127
-Protein = 12.9g
-Fats = 5.6g
-Carbohydrates = 3.3g
-Fibre = 5g

I have this with a coffee that has a tablespoon of thickened cream and a teaspoon of honey. Also one cup of mixed berries with a teaspoon of honey drizzled on top. Is actually a nice little breakfast, I can’t eat much in the morning.

View attachment 142132

@Ori nice clean meals i follow you on evo too
you going amazing

 

[stevesmi]

nice job on this update

 

[SteveMobsterG]

Yeah for sure bro I just adjusted it last night and it seems perfect now.

Chia Protein Pudding =

-15g Chia Seeds (any colour is fine)
-10g Protein powder (I used vanilla whey isolate)
-50mls of lactose free lite milk (you could substitute this with pretty much any liquid you prefer even water)

I just get a small bowl, whisk together the milk and protein powder, then add that to a small cup that has the chia seeds in it, then place it in the fridge. I make one at night and is ready for the next morning.

Total macros as I make it,

-Calories = 127
-Protein = 12.9g
-Fats = 5.6g
-Carbohydrates = 3.3g
-Fibre = 5g

I have this with a coffee that has a tablespoon of thickened cream and a teaspoon of honey. Also one cup of mixed berries with a teaspoon of honey drizzled on top. Is actually a nice little breakfast, I can’t eat much in the morning.

View attachment 142132

I eat very little to begin with

 

[Monstro]

You want the truth how to get a good night's sleep?
In my country you get a relative to give you a head kick that will knock you out for at least 12 hours

 

[Vadim Fedorov]

you are showing everybody how to execute a liquid diet to perfection

 

[2Thick]

I like you more and more

 

[e2]

nice job brother I like that fruit with the coffee

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

thickened cream and honey it is definitely some delicious stuff

 

[chesty]

much respect for this I like it and the berries look really good

 

[ROIDDERS]

you won't go wrong with some nice pudding

 

[ceo]

bros that cool
when I was a kid we used to grow Chia Pets

 

[Topps_Baseball88]

Ori big respect for you laying everything out in detail brother, sometimes in life we are dealt a less then ideal hand and we must play the cards we are dealt, keep at it brother always find a way to move forward

 

[Ori]

bros that cool
when I was a kid we used to grow Chia Pets

I remember the commercial. Cha cha cha CHIA! I think that commercial was also in the Wayne’s World movie.

 

[Ori]

Thanks for all the kind words and motivation lads . These forums are a really great community, logging here is actually kind of similar in a lot of ways to training full time at that academy in China. One thing that I have always missed about training there was the community aspect of training with a group of like minded people who watch what each other does and help out with their own experiences where they can.

I can train on my own and did for many years, but I have always known I wasn’t progressing like when I was training with people.

 

[ballin2504]

Great job Ori.

 

[Ori]

Had to catch up on personal stuff today and I went to Church this evening.

More coffee than normal today, needed it to get through the day. I haven’t had my salad yet but I probably will before bed.

Going to probably change up my training schedule a little bit this week. Legs I’ll start doing once a week and I’m probably going to move the full body isometric days to different days so they aren’t done the same day as lifting weights. I’m considering a kind of six day program.

Total macros for today,

Calories = 2404
Protein = 217g
Fats = 106g
Carbohydrate’s = 152g
Fibre = 11g

 

[MasonicBodybuilder]

Some people love the community aspect of training and others solo. Glad you know what works best for you.

 

[ballin2504]

Yeah for sure bro I just adjusted it last night and it seems perfect now.

Chia Protein Pudding =

-15g Chia Seeds (any colour is fine)
-10g Protein powder (I used vanilla whey isolate)
-50mls of lactose free lite milk (you could substitute this with pretty much any liquid you prefer even water)

I just get a small bowl, whisk together the milk and protein powder, then add that to a small cup that has the chia seeds in it, then place it in the fridge. I make one at night and is ready for the next morning.

Total macros as I make it,

-Calories = 127
-Protein = 12.9g
-Fats = 5.6g
-Carbohydrates = 3.3g
-Fibre = 5g

I have this with a coffee that has a tablespoon of thickened cream and a teaspoon of honey. Also one cup of mixed berries with a teaspoon of honey drizzled on top. Is actually a nice little breakfast, I can’t eat much in the morning.

View attachment 142132

Man that looks good!

 

[Ori]

I’m not sure what is wrong with me today, but I’m having a really bad level of fatigue.

Have been trying to get to training all day, but it just isn’t going to happen. Yesterday was a pretty big day for me, and I got to bed at midnight so probably a factor. Also since adding a bit of fibre I’ve had to go to the bathroom a lot more, which is a really serious problem at the moment as every time that happens, I lose even more blood, this is also probably a factor, just losing blood all the time. I’ll need to consider dropping even the small amount of fibre I added to the diet.

Today is going to be a total rest day, I know from trying this for a while, that I can’t simply push through it, every attempt I’ve made to do that has made things worse.

My training program is also about to change, going forward it will look more like this.

Monday

- Barbell overhead press 5 sets
- Bench Press 5 sets
- Pull-ups 5 sets
- Trap bar deadlift 5 sets
- Safety Bar squat 5 sets

Tuesday

- Knee exercises
- Isometric core program
- Accessory lifts, delts, chest, back.
(All 5 sets)

Wednesday

- Full body isometric session (overcoming isometric versions of Mondays lifts) 5 sets per exercise.

Thursday

- Overhead press 5 sets
- Bench Press 5 sets
- Pull-ups 5 sets
- Barbell pullover 5 sets
- Bent over barbell rows 5 sets

Friday

- Full body isometric session (overcoming isometric versions of Mondays lifts) 5 sets per exercise.

Saturday

-Knee exercises
- Isometric core program
- Accessory lifts, delts, chest, back.
(All 5 sets)

Sunday

-Rest

Cardio

-I’ll aim for 10,000 steps a day, need to get a pedometer as I can’t carry my phone all the time. Will also try and go to a pump track occasionally. When I finish cutting down I’ll add a run once a week.

As for the fatigue, probably more than one factor causing it. But I probably have some amount of metabolic adaptation I’m getting over, which may take a month or so. Likely I’ll be feeling this fatigue for a while and will just have to manage as best I can with it.

Later today I’ll drop back in with my diet log for the day. Hope all you lads are crushing your training goals

 

[Ori]

Man that looks good!

Yeah it tastes pretty nice. I’m going to have an updated recipe for it soon, I don’t like that I can only make one in advance for the next morning, is a bit tedious and on days like yesterday where I got home very late I simply didn’t make one for today.

Is the whey protein that makes them hard to make more of them in advance. I’m going to redesign this so instead of whey protein it has gelatine, I’ll make a sort of jelly that contains Chia Seeds, I think I can make two or three days of that at a time will be more convenient and gelatine is awesome for the body, plenty of whey isolate in my diet already but no gelatine at the moment, this will be a good way to get the gelatine in I think

 

[the_alcatraz]

I’m not sure what is wrong with me today, but I’m having a really bad level of fatigue.

Have been trying to get to training all day, but it just isn’t going to happen. Yesterday was a pretty big day for me, and I got to bed at midnight so probably a factor. Also since adding a bit of fibre I’ve had to go to the bathroom a lot more, which is a really serious problem at the moment as every time that happens, I lose even more blood, this is also probably a factor, just losing blood all the time. I’ll need to consider dropping even the small amount of fibre I added to the diet.

Today is going to be a total rest day, I know from trying this for a while, that I can’t simply push through it, every attempt I’ve made to do that has made things worse.

My training program is also about to change, going forward it will look more like this.

Monday

- Barbell overhead press 5 sets
- Bench Press 5 sets
- Pull-ups 5 sets
- Trap bar deadlift 5 sets
- Safety Bar squat 5 sets

Tuesday

- Knee exercises
- Isometric core program
- Accessory lifts, delts, chest, back.
(All 5 sets)

Wednesday

- Full body isometric session (overcoming isometric versions of Mondays lifts) 5 sets per exercise.

Thursday

- Overhead press 5 sets
- Bench Press 5 sets
- Pull-ups 5 sets
- Barbell pullover 5 sets
- Bent over barbell rows 5 sets

Friday

- Full body isometric session (overcoming isometric versions of Mondays lifts) 5 sets per exercise.

Saturday

-Knee exercises
- Isometric core program
- Accessory lifts, delts, chest, back.
(All 5 sets)

Sunday

-Rest

Cardio

-I’ll aim for 10,000 steps a day, need to get a pedometer as I can’t carry my phone all the time. Will also try and go to a pump track occasionally. When I finish cutting down I’ll add a run once a week.

As for the fatigue, probably more than one factor causing it. But I probably have some amount of metabolic adaptation I’m getting over, which may take a month or so. Likely I’ll be feeling this fatigue for a while and will just have to manage as best I can with it.

Later today I’ll drop back in with my diet log for the day. Hope all you lads are crushing your training goals

@Ori i would keep diet more liquid if you have problems with fiber
keep crushing the training

 

[SteveMobsterG]

See my comment re blood in the other thread

 

[Ori]

Will try and get back into things tomorrow. I’ve ordered a pedometer, should be here by the end of this month.

Feeling really off today no idea why, haven’t been able to eat much.

Total macros

Calories = 1210
Protein = 104g
Fats = 48g
Carbohydrate’s = 93g
Fibre = 7g

 

[stevesmi]

sorry about the fatigue. let us know

 

[25homes]

Yeah for sure bro I just adjusted it last night and it seems perfect now.

Chia Protein Pudding =

-15g Chia Seeds (any colour is fine)
-10g Protein powder (I used vanilla whey isolate)
-50mls of lactose free lite milk (you could substitute this with pretty much any liquid you prefer even water)

I just get a small bowl, whisk together the milk and protein powder, then add that to a small cup that has the chia seeds in it, then place it in the fridge. I make one at night and is ready for the next morning.

Total macros as I make it,

-Calories = 127
-Protein = 12.9g
-Fats = 5.6g
-Carbohydrates = 3.3g
-Fibre = 5g

I have this with a coffee that has a tablespoon of thickened cream and a teaspoon of honey. Also one cup of mixed berries with a teaspoon of honey drizzled on top. Is actually a nice little breakfast, I can’t eat much in the morning.

View attachment 142132

looks good bro

 

[ceo]

Bros maybe all those shakes are drinking causing fatigue hard to digest

 

[ROIDDERS]

do you think the medication you're taking could be causing it

 

[chesty]

if you're getting enough sleep and you're still fatigue then it's something to definitely be worried about

 

[Ulter]

maybe spend a day just napping to see if you can catch up on sleep

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

curious if maybe you've added too much water weight and that's giving you fatigue

 

[2Thick]

sometimes our bodies have no energy

 

[Vadim Fedorov]

maybe do a week deload and see if that helps

 

[Monstro]

could be a lot of things causing you to be tired maybe even your diet

 

[Ori]

Bros maybe all those shakes are drinking causing fatigue hard to digest

I worked it out this morning. Is my autoimmune stuff. I’ve been off BPC-157 and GH secreting peptides long enough that I’m starting to get all that coming back, am actually close to having a flare and needing prednisolone again (I have some on hand), which I’m going to try very hard to avoid for a bunch of reasons.

Good news on that front is I’ll be ordering some Ibutamoren this coming Friday, and I think I’ll have some oral BPC-157 early January but will be from a source I’ve never tried yet.

If I have an autoimmune flare, like a bad one, I’ll lose all that fat I’ve been planning to lose pretty quick, but I’ll lose all that muscle I gained from two peptide cycles as well , I really have to try and avoid that outcome, I also don’t think I’d do well losing even more blood than I currently am, I think I’ll end up in hospital before making it to the surgeon if that happens

 

[Ori]

do you think the medication you're taking could be causing it

I don’t think so but I recently got one of my prescriptions changed just in case, I should have the new prescription today or tomorrow and will mean I have a different day time medication.

 

[Ori]

could be a lot of things causing you to be tired maybe even your diet

I’ll keep looking closely at it. Also in a month or so I’ll get some more blood work to monitor how my diet is going.

 

[Ori]

maybe do a week deload and see if that helps

This is definitely on the cards, I’ve also changed my program a little bit to spread the load more evenly over the week.

 

[Ori]

curious if maybe you've added too much water weight and that's giving you fatigue

I 100% have an issue with water retention. Is hard to manage due to my medication. I can sweat some of it off, maybe if I do that a few times a week would help, I usually just put a heater in the bathroom and make it like a sauna, have done it before but never paid attention to how it effected my energy levels.

I always thought water retention was like an aesthetic issue only so I’ve never really thought to do anything about it to be honest. Didn’t realise it could make you tired.

 

[Ori]

Did a quick diet review this morning to look for anything that could cause the fatigue there and I may of eaten too much nutmeg, the nutmeg may also interact with some of my medications making its sedative effect much stronger. I’ll just reduce the amount of it I have.

I think it isn’t likely a problem and the fatigue is just my autoimmune stuff but I’ll reduce the nutmeg as well just in case.

I’d rather not remove the nutmeg completely as after being on it for a while I’ve noticed it has had a positive effect on my sleep. So has the cinnamon. I get up less times to go to the bathroom through the night and just wake up less times in general.

 

[Ori]

Got training done for today .

I’ll drop back in later this evening to log diet for the day as well.

Earlier I found a step counter thing that I forgot I had and will start using that, should be at least more accurate than my phone as I don’t carry the phone enough for it to track my day.

 

[MUSTANG_18]

Got training done for today .

I’ll drop back in later this evening to log diet for the day as well.

Earlier I found a step counter thing that I forgot I had and will start using that, should be at least more accurate than my phone as I don’t carry the phone enough for it to track my day.

View attachment 142180

@Ori waiting on diet, the training is on par growing

 

[Ori]

Last entry for today.

Cardio

-7000 steps (approximately)
-10 minute walk down the coast (started raining or would have been longer)
-10 mins rowing machine low setting

Total macros

-Calories = 2026
-Protein = 216g
-Fats = 85g
-Carbohydrate’s = 99g
-Fibre = 7g

 

[Ori]

Off to a much better start today despite getting up later than planned.

Most likely candidates for the fatigue I experienced on Monday are

-Autoimmune stuff
-Nutmeg too high and interacting with medications
-Coriander too high and also interacting with medications

Is complicated, one of the medications I’m on usually causes sedation, but I don’t react like most people to it and it doesn’t usually make me sedated whatsoever. I think what happened is once it interacted with the nutmeg and the coriander I suddenly felt it’s sedative effect. I’ve also been on one other medication a bit that does cause me to be very sedated. All that together just knocked me flat potentially.

I reduced the nutmeg and dropped the coriander, already feeling a lot more energy. I’m leaning towards this being the issue, as if I was about to have a full tilt autoimmune flare my joints would be killing me by now. I think I really have a good chance of getting my next cycle going before that happens and successfully dodging a course of prednisolone.

There will be about a two to three week window maximum, where I need to be careful I don’t push too hard or eat anything I shouldn’t and cause a flare. If I can make it through without triggering one then I won’t have to go through the unwanted weight loss that will include loss of muscle and I can continue to make slow progress. I can’t even express how much I hate prednisolone.

 

[Topps_Baseball88]

That food looks delicious

 

[MasonicBodybuilder]

Food looks amazing bro.

 

[ballin2504]

You’re doing a great job man

 

[Ori]

Training done for the day.

Cardio

- 9037 steps. 50mins of that was a walk down the coast carrying 6.2kgs. Is really hard to consistently hit anything close to 10,000 steps, especially on days like today where it rained for about half the day. Eventually I need to buy a walking pad, but that isn’t likely until late January early February at the earliest. It will help a lot though when I’m able to get one. It is also just really really hard for me to walk that far these days which is concerning.

Resistance training

-Full body overcoming isometric routine. I nearly made it all the way through but didn’t get the isometric squats done, was the only exercise I missed. At some point I’ll likely buy a 10kg barbell to use for this routine. I switched to using handles today instead of the Olympic or trap bar and that helped a lot to get me through the amount I did, otherwise probably wouldn’t even have got the deadlifts done.

This thing in the grass is a stumpy tailed lizard but the photo isn’t very clear, is too far in the grass.

I’ll drop back in a little while to log calories for the day as well.

 

[Ori]

Final log for today.

Total macros

Calories = 2309
Protein = 207g
Fats = 89g
Carbohydrate’s = 171g
Fibre = 7g

 

[25homes]

I’m not sure what is wrong with me today, but I’m having a really bad level of fatigue.

Have been trying to get to training all day, but it just isn’t going to happen. Yesterday was a pretty big day for me, and I got to bed at midnight so probably a factor. Also since adding a bit of fibre I’ve had to go to the bathroom a lot more, which is a really serious problem at the moment as every time that happens, I lose even more blood, this is also probably a factor, just losing blood all the time. I’ll need to consider dropping even the small amount of fibre I added to the diet.

Today is going to be a total rest day, I know from trying this for a while, that I can’t simply push through it, every attempt I’ve made to do that has made things worse.

My training program is also about to change, going forward it will look more like this.

Monday

- Barbell overhead press 5 sets
- Bench Press 5 sets
- Pull-ups 5 sets
- Trap bar deadlift 5 sets
- Safety Bar squat 5 sets

Tuesday

- Knee exercises
- Isometric core program
- Accessory lifts, delts, chest, back.
(All 5 sets)

Wednesday

- Full body isometric session (overcoming isometric versions of Mondays lifts) 5 sets per exercise.

Thursday

- Overhead press 5 sets
- Bench Press 5 sets
- Pull-ups 5 sets
- Barbell pullover 5 sets
- Bent over barbell rows 5 sets

Friday

- Full body isometric session (overcoming isometric versions of Mondays lifts) 5 sets per exercise.

Saturday

-Knee exercises
- Isometric core program
- Accessory lifts, delts, chest, back.
(All 5 sets)

Sunday

-Rest

Cardio

-I’ll aim for 10,000 steps a day, need to get a pedometer as I can’t carry my phone all the time. Will also try and go to a pump track occasionally. When I finish cutting down I’ll add a run once a week.

As for the fatigue, probably more than one factor causing it. But I probably have some amount of metabolic adaptation I’m getting over, which may take a month or so. Likely I’ll be feeling this fatigue for a while and will just have to manage as best I can with it.

Later today I’ll drop back in with my diet log for the day. Hope all you lads are crushing your training goals

goos work here bro

 

[MUSTANG_18]

Training done for the day.

Cardio

- 9037 steps. 50mins of that was a walk down the coast carrying 6.2kgs. Is really hard to consistently hit anything close to 10,000 steps, especially on days like today where it rained for about half the day. Eventually I need to buy a walking pad, but that isn’t likely until late January early February at the earliest. It will help a lot though when I’m able to get one. It is also just really really hard for me to walk that far these days which is concerning.

Resistance training

-Full body overcoming isometric routine. I nearly made it all the way through but didn’t get the isometric squats done, was the only exercise I missed. At some point I’ll likely buy a 10kg barbell to use for this routine. I switched to using handles today instead of the Olympic or trap bar and that helped a lot to get me through the amount I did, otherwise probably wouldn’t even have got the deadlifts done.

View attachment 142192
This thing in the grass is a stumpy tailed lizard but the photo isn’t very clear, is too far in the grass.
View attachment 142193
View attachment 142194
I’ll drop back in a little while to log calories for the day as well.

Final log for today.

Total macros

Calories = 2309
Protein = 207g
Fats = 89g
Carbohydrate’s = 171g
Fibre = 7g

View attachment 142195

@Ori real good with the dedication i follow you on 2 forums

 

[SteveMobsterG]

Great getting outside

 

[Ori]

Today wasn’t too bad. Got on the scales this morning and I’m down to 88kgs. That’s about 2kgs lost since the 25th of November. I’d rather lose it slow than fast in my case.

Cardio,

-8000 steps. 50 mins of this was a walk down the coast again, carrying 6kgs.

I ended up not managing my day properly and as a result didn’t end up getting the weights session in. Got carried away looking into diet stuff, am planning on buying some Amylase to see if it can help me eat things like white rice, it would help me a lot to be able to eat some complex carbs regularly. Also would make it easier to meal prep at least a portion of my diet. One of the things that sucks about my diet is that it can’t just be made in bulk meal prep style, I make it every single day. I’ll fix that too eventually.

Total Macros

Calories = 2779
Protein = 235g
Fats = 118g
Carbohydrate’s = 201g
Fibre = 9g
(Calories a bit higher today due to an omelette and a gluten free donut that aren’t normally part of the plan)

 

[stevesmi]

that is a crazy looking lizard like a dinosaur you guys have some really cool animals I hope you guys are taking care of your country better than we take care of ours in America when it comes to the environment and animals

 

[usmc718]

Hi, my name is Ori, and this is my log journaling my progress battling a range of medical issues that ground my life to a halt.

Is a long story, but short version is I am dealing with the following,

-Old knee injury, right knee. Chipped my knee cap when I was a teenager, chip is inside my patella tendon. Never got the surgery I was meant to get when I stopped growing.
-Left hip injury. I can’t remember what the diagnosis from the sports physio was anymore, I just remember how I injured it.
-Bowel is thickened with scar tissue after nearly dying from Clostridium Dificile, twice. I have been referred to a surgeon to have my bowel shortened.
-Transverse colon is wrecked from a drug called Meloxicam, it had me bleeding out both ends, looked like a horror movie. I have a pseudo obstruction now and rely on a low fibre/mostly liquid diet.
-Blood loss from my bowel, like a lot of blood, I need periodic iron infusions because of it. I have also been referred to a surgeon for this, I don’t know yet if is a fissure or some exploded blood vessels will find out from the surgeon I guess.
-Herniated disc in my lower back, can’t remember which disc.
-PTSD from stuff that occurred while all this was happening
-a massive legal battle over much of the above

Earlier this year I hit a really low point. I lost a lot of basic mobility, from being too sedentary for too long. I couldn’t even drive my car properly because couldn’t push the clutch in. Couldn’t stand up straight and walk normally when I would get out of the car after driving somewhere even 20 mins away. That’s where this log really started.

I made a plan that I’m still currently following. That was to work on my core until I could work on my knee, then once those had been strengthened enough I’d start lifting weights. This has basically worked, I’ve gone from not being able to walk down stairs properly to doing pistol squats again. Took some PEDs to help me get out of the hole I was in, all peptides.

If you’d like more detail on the log up till this point, I suggest having a look at my log over at Evolutionary.org, you can see a lot of what’s gotten me to this point there. This log here will focus on the journey forward. Would be too hard to start it with all the data that’s been gathered up til now. Both logs will be updated daily, just the Evo one has a little more past data.

Approved Log - Ori health war log - recovery WAR!

Introduction to log. Have been here a couple weeks now, and having a great time with the forum community. Recently was encouraged by Npcclassicphysique Champ to post a log of my journey trying to recover from a variety of injuries and health issues. This is going to be on the larger side for...

www.evolutionary.org

Stats :
-Age = 39
-Height = 167.5cm
-Weight = 89kgs
-BF% = around 20-25% I think

My current program is,

Mon & Thursday = Full body overcoming isometric session in the morning, consisting of :
-Isometric Overhead Press
-Isometric Bench Press
-Isometric Bicep Curl
-Isometric Trap Bar Deadlift
-Isometric Barbell Squat
Each exercise has three positions, five sets per exercise, 12 seconds max effort contraction with 30 seconds maximum rest between sets.
Then on the afternoon of those days I lift weights, that session mirrors the isometric one and consists of :
-Overhead Press (Olympic Barbell)
-Bench Press (Done as pin press)
-Pull-ups (Assistance band)
-Trap Bar Deadlift
-Safety Bar Squat
70% of 1RM, 8-15 reps, five sets per exercise, 4mins rest between sets.

Tuesday, Wednesday, Friday, Saturday = These days I work on my knee, core and accessory lifts like delt raises for side delts. I also tend to do fasted cardio these days.

Sunday = Rest, although fasted cardio generally happens that day a bit.

Currently I’m on a small caloric deficit to slowly drop some fat %. Attached are some photos of todays exercise log and diet log. I’m looking forward to getting to know the members here and updating this log daily

Also before I forget, I’m currently between PED cycles, and am only on a low dose of Stenabolic right now (10 mg per day, split into two doses) in terms of PEDs. However I’ll soon start to run a cycle of Ibutamoren + Cardarine + Stenabolic, will likely go for 8-12 weeks.

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Damm bro I just saw this log. Will be following good luck!

 

[Topps_Baseball88]

that is a crazy looking lizard like a dinosaur you guys have some really cool animals I hope you guys are taking care of your country better than we take care of ours in America when it comes to the environment and animals

That is definitely a huge problem in the states I agree