Approved Log Transformation & bodybuilding- Testosterone Masteron Metformin Clenbuterol Retatrutide cycle

[ChristmasTree7]

I am 26 years old and started training in 2012 for sport although I always enjoyed strength training more than the actual sport. I became obsessed with bodybuilding through 2024 during my fat loss journey, losing 40kg of fat in a year. From 130kg to 94kg, now at 104kg and growing.

Since partnering with my bodybuilding coach in October 2024, my progress has accelerated, and it's been incredibly rewarding to see the changes unfold. I’m looking forward to sharing more of my progress as I put on mass, building towards my first bodybuilding show in 2026.

I currently weigh 104kg, my goal is to get to 98-100kg to get this final bit of fat off, then push food and gear.

Current PED Protocol:

• Testosterone Enanthate: 262.5 mg/week
  
  
• Masteron Enanthate: 240 mg/week
  
  
• Metformin: 500 mg daily
  
  
• Clenbuterol: 40 mcg daily
  
  
• Retatrutide: 1 mg weekly

Macronutrient Breakdown:

Training Days:

• Calories: 2,286 kcal
  
  
• Protein: 217 g
  
  
• Carbohydrates: 271 g
  
  
• Fat: 32.6 g

Rest Days:

• Calories: 2,085 kcal
  
  
• Protein: 240 g
  
  
• Carbohydrates: 139 g
  
  
• Fat: 59 g

Weekly Training Split:

• Monday: Legs & Arms
  
  
• Tuesday: Back & Chest
  
  
• Wednesday: Arms & Delts
  
  
• Thursday: Rest
  
  
• Friday: Legs
  
  
• Saturday: Back, Arms & Delts
  
  
• Sunday: Rest

In addition to resistance training, I complete 30 minutes of moderate-intensity cardio five days per week and aim for a daily step count of 12,000.

 

[the_alcatraz]

I am 26 years old and started training in 2012 for sport although I always enjoyed strength training more than the actual sport. I became obsessed with bodybuilding through 2024 during my fat loss journey, losing 40kg of fat in a year. From 130kg to 94kg, now at 104kg and growing.

Since partnering with my bodybuilding coach in October 2024, my progress has accelerated, and it's been incredibly rewarding to see the changes unfold. I’m looking forward to sharing more of my progress as I put on mass, building towards my first bodybuilding show in 2026.

I currently weigh 104kg, my goal is to get to 98-100kg to get this final bit of fat off, then push food and gear.

Current PED Protocol:

• Testosterone Enanthate: 262.5 mg/week
  
  
• Masteron Enanthate: 240 mg/week
  
  
• Metformin: 500 mg daily
  
  
• Clenbuterol: 40 mcg daily
  
  
• Retatrutide: 1 mg weekly

Macronutrient Breakdown:

Training Days:

• Calories: 2,286 kcal
  
  
• Protein: 217 g
  
  
• Carbohydrates: 271 g
  
  
• Fat: 32.6 g

Rest Days:

• Calories: 2,085 kcal
  
  
• Protein: 240 g
  
  
• Carbohydrates: 139 g
  
  
• Fat: 59 g

Weekly Training Split:

• Monday: Legs & Arms
  
  
• Tuesday: Back & Chest
  
  
• Wednesday: Arms & Delts
  
  
• Thursday: Rest
  
  
• Friday: Legs
  
  
• Saturday: Back, Arms & Delts
  
  
• Sunday: Rest

In addition to resistance training, I complete 30 minutes of moderate-intensity cardio five days per week and aim for a daily step count of 12,000.

welcome to EF fam bro nice size and real transform there
cant wait for more updates @ChristmasTree7

 

[stevesmi]

I am 26 years old and started training in 2012 for sport although I always enjoyed strength training more than the actual sport. I became obsessed with bodybuilding through 2024 during my fat loss journey, losing 40kg of fat in a year. From 130kg to 94kg, now at 104kg and growing.

Since partnering with my bodybuilding coach in October 2024, my progress has accelerated, and it's been incredibly rewarding to see the changes unfold. I’m looking forward to sharing more of my progress as I put on mass, building towards my first bodybuilding show in 2026.

I currently weigh 104kg, my goal is to get to 98-100kg to get this final bit of fat off, then push food and gear.

Current PED Protocol:

• Testosterone Enanthate: 262.5 mg/week
  
  
• Masteron Enanthate: 240 mg/week
  
  
• Metformin: 500 mg daily
  
  
• Clenbuterol: 40 mcg daily
  
  
• Retatrutide: 1 mg weekly

Macronutrient Breakdown:

Training Days:

• Calories: 2,286 kcal
  
  
• Protein: 217 g
  
  
• Carbohydrates: 271 g
  
  
• Fat: 32.6 g

Rest Days:

• Calories: 2,085 kcal
  
  
• Protein: 240 g
  
  
• Carbohydrates: 139 g
  
  
• Fat: 59 g

Weekly Training Split:

• Monday: Legs & Arms
  
  
• Tuesday: Back & Chest
  
  
• Wednesday: Arms & Delts
  
  
• Thursday: Rest
  
  
• Friday: Legs
  
  
• Saturday: Back, Arms & Delts
  
  
• Sunday: Rest

In addition to resistance training, I complete 30 minutes of moderate-intensity cardio five days per week and aim for a daily step count of 12,000.

It's always cool seeing side by side before/after pics. It just shows how much yo have improved. very impressed and proud of you!
@ChristmasTree7

 

[ChristmasTree7]

It's always cool seeing side by side before/after pics. It just shows how much yo have improved. very impressed and proud of you!
@ChristmasTree7

Thank you very much!

 

[ChristmasTree7]

welcome to EF fam bro nice size and real transform there
cant wait for more updates @ChristmasTree7

Thank you! Lots of posts to come.

 

[BodyMonster34]

I am 26 years old and started training in 2012 for sport although I always enjoyed strength training more than the actual sport. I became obsessed with bodybuilding through 2024 during my fat loss journey, losing 40kg of fat in a year. From 130kg to 94kg, now at 104kg and growing.

Since partnering with my bodybuilding coach in October 2024, my progress has accelerated, and it's been incredibly rewarding to see the changes unfold. I’m looking forward to sharing more of my progress as I put on mass, building towards my first bodybuilding show in 2026.

I currently weigh 104kg, my goal is to get to 98-100kg to get this final bit of fat off, then push food and gear.

Current PED Protocol:

• Testosterone Enanthate: 262.5 mg/week
  
  
• Masteron Enanthate: 240 mg/week
  
  
• Metformin: 500 mg daily
  
  
• Clenbuterol: 40 mcg daily
  
  
• Retatrutide: 1 mg weekly

Macronutrient Breakdown:

Training Days:

• Calories: 2,286 kcal
  
  
• Protein: 217 g
  
  
• Carbohydrates: 271 g
  
  
• Fat: 32.6 g

Rest Days:

• Calories: 2,085 kcal
  
  
• Protein: 240 g
  
  
• Carbohydrates: 139 g
  
  
• Fat: 59 g

Weekly Training Split:

• Monday: Legs & Arms
  
  
• Tuesday: Back & Chest
  
  
• Wednesday: Arms & Delts
  
  
• Thursday: Rest
  
  
• Friday: Legs
  
  
• Saturday: Back, Arms & Delts
  
  
• Sunday: Rest

In addition to resistance training, I complete 30 minutes of moderate-intensity cardio five days per week and aim for a daily step count of 12,000.

@ChristmasTree7 bro you doing good. but i like yo pic from before too. more to grab looks good

 

[ChristmasTree7]

@Corepharma @Core Pharma Rep

 

[SteveMobsterG]

What was the previous sport?

 

[ChristmasTree7]

Rugby union

 

[ChristmasTree7]

@Corepharma
@Core Pharma Rep

Weekly check in update - 08/06/25
103.2kg

Macronutrient Breakdown changes :
Training Days:

• Calories: 2,286 kcal to 2,186 kcal
  
  
• Protein: 217 g to 215.7 g
  
  
• Carbohydrates: 271 g to 264.1 g
  
  
• Fat: 32.6 g to 27.6 g

Rest Days:

• Calories: 2,085 kcal to 1,980 kcal
  
  
• Protein: 240 g to 237.6 g
  
  
• Carbohydrates: 139 g to 127.8 g
  
  
• Fat: 59 g to 54 g

 

[Core Pharma Rep]

Impressive transformation brother, excited to have you on the team and excited to watch you continue to grow.

 

[2Thick]

Rugby union

@ChristmasTree7 I know what rugby is. but what is rugby union? is that like a league or something?

 

[ChristmasTree7]

Thank you !
Keen to make big progress

 

[ChristmasTree7]

@ChristmasTree7 I know what rugby is. but what is rugby union? is that like a league or something?

Rugby union is rugby.
Bit of confusion in Australia because rugby league is more popular.

 

[Ulter]

much EF family love for your transformation. It just shows that if you put in the time and determination, Anything is Possible. We love your success.

@ChristmasTree7

 

[ROIDDERS]

I am 26 years old and started training in 2012 for sport although I always enjoyed strength training more than the actual sport. I became obsessed with bodybuilding through 2024 during my fat loss journey, losing 40kg of fat in a year. From 130kg to 94kg, now at 104kg and growing.

Since partnering with my bodybuilding coach in October 2024, my progress has accelerated, and it's been incredibly rewarding to see the changes unfold. I’m looking forward to sharing more of my progress as I put on mass, building towards my first bodybuilding show in 2026.

I currently weigh 104kg, my goal is to get to 98-100kg to get this final bit of fat off, then push food and gear.

Current PED Protocol:

• Testosterone Enanthate: 262.5 mg/week
  
  
• Masteron Enanthate: 240 mg/week
  
  
• Metformin: 500 mg daily
  
  
• Clenbuterol: 40 mcg daily
  
  
• Retatrutide: 1 mg weekly

Macronutrient Breakdown:

Training Days:

• Calories: 2,286 kcal
  
  
• Protein: 217 g
  
  
• Carbohydrates: 271 g
  
  
• Fat: 32.6 g

Rest Days:

• Calories: 2,085 kcal
  
  
• Protein: 240 g
  
  
• Carbohydrates: 139 g
  
  
• Fat: 59 g

Weekly Training Split:

• Monday: Legs & Arms
  
  
• Tuesday: Back & Chest
  
  
• Wednesday: Arms & Delts
  
  
• Thursday: Rest
  
  
• Friday: Legs
  
  
• Saturday: Back, Arms & Delts
  
  
• Sunday: Rest

In addition to resistance training, I complete 30 minutes of moderate-intensity cardio five days per week and aim for a daily step count of 12,000.

weekly training splits are on point. 2 days of rest. and high volume each training session. You burn a lot of calories. It's certainly working for you so far.
@ChristmasTree7

 

[RoySimpson]

I am 26 years old and started training in 2012 for sport although I always enjoyed strength training more than the actual sport. I became obsessed with bodybuilding through 2024 during my fat loss journey, losing 40kg of fat in a year. From 130kg to 94kg, now at 104kg and growing.

Since partnering with my bodybuilding coach in October 2024, my progress has accelerated, and it's been incredibly rewarding to see the changes unfold. I’m looking forward to sharing more of my progress as I put on mass, building towards my first bodybuilding show in 2026.

I currently weigh 104kg, my goal is to get to 98-100kg to get this final bit of fat off, then push food and gear.

Current PED Protocol:

• Testosterone Enanthate: 262.5 mg/week
  
  
• Masteron Enanthate: 240 mg/week
  
  
• Metformin: 500 mg daily
  
  
• Clenbuterol: 40 mcg daily
  
  
• Retatrutide: 1 mg weekly

Macronutrient Breakdown:

Training Days:

• Calories: 2,286 kcal
  
  
• Protein: 217 g
  
  
• Carbohydrates: 271 g
  
  
• Fat: 32.6 g

Rest Days:

• Calories: 2,085 kcal
  
  
• Protein: 240 g
  
  
• Carbohydrates: 139 g
  
  
• Fat: 59 g

Weekly Training Split:

• Monday: Legs & Arms
  
  
• Tuesday: Back & Chest
  
  
• Wednesday: Arms & Delts
  
  
• Thursday: Rest
  
  
• Friday: Legs
  
  
• Saturday: Back, Arms & Delts
  
  
• Sunday: Rest

In addition to resistance training, I complete 30 minutes of moderate-intensity cardio five days per week and aim for a daily step count of 12,000.

@ChristmasTree7 awesome progress right here bro!!

 

[ceo]

I am 26 years old and started training in 2012 for sport although I always enjoyed strength training more than the actual sport. I became obsessed with bodybuilding through 2024 during my fat loss journey, losing 40kg of fat in a year. From 130kg to 94kg, now at 104kg and growing.

Since partnering with my bodybuilding coach in October 2024, my progress has accelerated, and it's been incredibly rewarding to see the changes unfold. I’m looking forward to sharing more of my progress as I put on mass, building towards my first bodybuilding show in 2026.

I currently weigh 104kg, my goal is to get to 98-100kg to get this final bit of fat off, then push food and gear.

Current PED Protocol:

• Testosterone Enanthate: 262.5 mg/week
  
  
• Masteron Enanthate: 240 mg/week
  
  
• Metformin: 500 mg daily
  
  
• Clenbuterol: 40 mcg daily
  
  
• Retatrutide: 1 mg weekly

Macronutrient Breakdown:

Training Days:

• Calories: 2,286 kcal
  
  
• Protein: 217 g
  
  
• Carbohydrates: 271 g
  
  
• Fat: 32.6 g

Rest Days:

• Calories: 2,085 kcal
  
  
• Protein: 240 g
  
  
• Carbohydrates: 139 g
  
  
• Fat: 59 g

Weekly Training Split:

• Monday: Legs & Arms
  
  
• Tuesday: Back & Chest
  
  
• Wednesday: Arms & Delts
  
  
• Thursday: Rest
  
  
• Friday: Legs
  
  
• Saturday: Back, Arms & Delts
  
  
• Sunday: Rest

In addition to resistance training, I complete 30 minutes of moderate-intensity cardio five days per week and aim for a daily step count of 12,000.

you won't go wrong with this. weekly training split looks good
its simple but very effective. i like this setup!

@ChristmasTree7

 

[ChristmasTree7]

much EF family love for your transformation. It just shows that if you put in the time and determination, Anything is Possible. We love your success.

@ChristmasTree7

Thank you for the support, very true

 

[ChristmasTree7]

@ChristmasTree7 awesome progress right here bro!!

Cheers my bro

 

[ChristmasTree7]

weekly training splits are on point. 2 days of rest. and high volume each training session. You burn a lot of calories. It's certainly working for you so far.
@ChristmasTree7

Yes definitely, getting leaner each week now.
Thank you !

 

[ChristmasTree7]

you won't go wrong with this. weekly training split looks good
its simple but very effective. i like this setup!

@ChristmasTree7

It’s working well )
Thanks for support

 

[the_alcatraz]

It’s working well )
Thanks for support

if working do it hard bro

 

[ROIDDERS]

Yes definitely, getting leaner each week now.
Thank you !

thats what i like to hear!

 

[2Thick]

Rugby union is rugby.
Bit of confusion in Australia because rugby league is more popular.

oh okay. just a way of saying the same thing

 

[Ulter]

Thank you for the support, very true

EF family loves you

 

[ceo]

It’s working well )
Thanks for support

@ChristmasTree7 bros EF family love

 

[Noah Wixx]

I am 26 years old and started training in 2012 for sport although I always enjoyed strength training more than the actual sport. I became obsessed with bodybuilding through 2024 during my fat loss journey, losing 40kg of fat in a year. From 130kg to 94kg, now at 104kg and growing.

Since partnering with my bodybuilding coach in October 2024, my progress has accelerated, and it's been incredibly rewarding to see the changes unfold. I’m looking forward to sharing more of my progress as I put on mass, building towards my first bodybuilding show in 2026.

I currently weigh 104kg, my goal is to get to 98-100kg to get this final bit of fat off, then push food and gear.

Current PED Protocol:

• Testosterone Enanthate: 262.5 mg/week
  
  
• Masteron Enanthate: 240 mg/week
  
  
• Metformin: 500 mg daily
  
  
• Clenbuterol: 40 mcg daily
  
  
• Retatrutide: 1 mg weekly

Macronutrient Breakdown:

Training Days:

• Calories: 2,286 kcal
  
  
• Protein: 217 g
  
  
• Carbohydrates: 271 g
  
  
• Fat: 32.6 g

Rest Days:

• Calories: 2,085 kcal
  
  
• Protein: 240 g
  
  
• Carbohydrates: 139 g
  
  
• Fat: 59 g

Weekly Training Split:

• Monday: Legs & Arms
  
  
• Tuesday: Back & Chest
  
  
• Wednesday: Arms & Delts
  
  
• Thursday: Rest
  
  
• Friday: Legs
  
  
• Saturday: Back, Arms & Delts
  
  
• Sunday: Rest

In addition to resistance training, I complete 30 minutes of moderate-intensity cardio five days per week and aim for a daily step count of 12,000.

Welcome into the community will be following along

 

[ChristmasTree7]

EF family loves you

 

[ChristmasTree7]

@ChristmasTree7 bros EF family love

 

[ChristmasTree7]

Welcome into the community will be following along

Thank you brother!

 

[25homes]

Great start keep diet locked

 

[ballin2504]

I am 26 years old and started training in 2012 for sport although I always enjoyed strength training more than the actual sport. I became obsessed with bodybuilding through 2024 during my fat loss journey, losing 40kg of fat in a year. From 130kg to 94kg, now at 104kg and growing.

Since partnering with my bodybuilding coach in October 2024, my progress has accelerated, and it's been incredibly rewarding to see the changes unfold. I’m looking forward to sharing more of my progress as I put on mass, building towards my first bodybuilding show in 2026.

I currently weigh 104kg, my goal is to get to 98-100kg to get this final bit of fat off, then push food and gear.

Current PED Protocol:

• Testosterone Enanthate: 262.5 mg/week
  
  
• Masteron Enanthate: 240 mg/week
  
  
• Metformin: 500 mg daily
  
  
• Clenbuterol: 40 mcg daily
  
  
• Retatrutide: 1 mg weekly

Macronutrient Breakdown:

Training Days:

• Calories: 2,286 kcal
  
  
• Protein: 217 g
  
  
• Carbohydrates: 271 g
  
  
• Fat: 32.6 g

Rest Days:

• Calories: 2,085 kcal
  
  
• Protein: 240 g
  
  
• Carbohydrates: 139 g
  
  
• Fat: 59 g

Weekly Training Split:

• Monday: Legs & Arms
  
  
• Tuesday: Back & Chest
  
  
• Wednesday: Arms & Delts
  
  
• Thursday: Rest
  
  
• Friday: Legs
  
  
• Saturday: Back, Arms & Delts
  
  
• Sunday: Rest

In addition to resistance training, I complete 30 minutes of moderate-intensity cardio five days per week and aim for a daily step count of 12,000.

@ChristmasTree7 nice start to the log man. Glad to see you over here on elite.

 

[ChristmasTree7]

Great start keep diet locked

100%. Excited to start this push

 

[ChristmasTree7]

E

@ChristmasTree7 nice start to the log man. Glad to see you over here on elite

Thank you my friend! Very welcoming

 

[MUSTANG_18]

E

Thank you my friend! Very welcoming

get some more food updates up please

 

[ChristmasTree7]

get some more food updates up please

Tomorrow afternoon! x

 

[MUSTANG_18]

Tomorrow afternoon! x

cool

 

[PassiveHulk]

I am 26 years old and started training in 2012 for sport although I always enjoyed strength training more than the actual sport. I became obsessed with bodybuilding through 2024 during my fat loss journey, losing 40kg of fat in a year. From 130kg to 94kg, now at 104kg and growing.

Since partnering with my bodybuilding coach in October 2024, my progress has accelerated, and it's been incredibly rewarding to see the changes unfold. I’m looking forward to sharing more of my progress as I put on mass, building towards my first bodybuilding show in 2026.

I currently weigh 104kg, my goal is to get to 98-100kg to get this final bit of fat off, then push food and gear.

Current PED Protocol:

• Testosterone Enanthate: 262.5 mg/week
  
  
• Masteron Enanthate: 240 mg/week
  
  
• Metformin: 500 mg daily
  
  
• Clenbuterol: 40 mcg daily
  
  
• Retatrutide: 1 mg weekly

Macronutrient Breakdown:

Training Days:

• Calories: 2,286 kcal
  
  
• Protein: 217 g
  
  
• Carbohydrates: 271 g
  
  
• Fat: 32.6 g

Rest Days:

• Calories: 2,085 kcal
  
  
• Protein: 240 g
  
  
• Carbohydrates: 139 g
  
  
• Fat: 59 g

Weekly Training Split:

• Monday: Legs & Arms
  
  
• Tuesday: Back & Chest
  
  
• Wednesday: Arms & Delts
  
  
• Thursday: Rest
  
  
• Friday: Legs
  
  
• Saturday: Back, Arms & Delts
  
  
• Sunday: Rest

In addition to resistance training, I complete 30 minutes of moderate-intensity cardio five days per week and aim for a daily step count of 12,000.

MY BOY! He is here welcome to EF brother

 

[ChristmasTree7]

MY BOY! He is here welcome to EF brother

 

[ChristmasTree7]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

 

[the_alcatraz]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

working it hard bro i like the back its growing same with arms

 

[stevesmi]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

@ChristmasTree7

Another Sensational workout session, you put together some really good training. I love it a lot.

 

[ChristmasTree7]

working it hard bro i like the back its growing same with arms

thank you! Trying hard to grow these arms

 

[ChristmasTree7]

@ChristmasTree7

Another Sensational workout session, you put together some really good training. I love it a lot.

Thank you my friend, I enjoy every session

 

[the_alcatraz]

thank you! Trying hard to grow these arms

pump them big arms bro

 

[ChristmasTree7]

pump them big arms bro

 

[ChristmasTree7]

@ChristmasTree7 bro you doing good. but i like yo pic from before too. more to grab looks good

you sick man hahah

 

[SteveMobsterG]

Reta working well

 

[Core Pharma Rep]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

Progressing quickly bro, hope you're feeling good.

 

[Core Pharma Rep]

MY BOY! He is here welcome to EF brother

Back off, he's mine.

 

[2Thick]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

@ChristmasTree7 you may want to drop the clen once the reta fully kicks in
just a smoother ride. clen can enlarge heart

 

[BodyMonster34]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

bro we love you. i love friday, saturday workout
EF family mad respect hard work
@ChristmasTree7

 

[Dr.Dolittle]

big boi looking good.

 

[Ulter]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

you look fantastic on this update man
i'm proud of you
nice training and hard work paying off
@ChristmasTree7

 

[ceo]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

bros should see some good cutting from reta and clen
Curious to see how you make out on both of them together. Should be some crazy Good appetite suppression.

@ChristmasTree7

 

[ROIDDERS]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

@ChristmasTree7 looking amazing on this !
you are a true champion!
pushing some good back and arms!

 

[ChristmasTree7]

Reta working well

Indeed! Loving it.

 

[ChristmasTree7]

Progressing quickly bro, hope you're feeling good.

All going well, feeling great thank you ) Package received today ! Thank you very much
x3 Mast E
x3 Test E
Clenbuterol

 

[ChristmasTree7]

Back off, he's mine.

 

[ChristmasTree7]

@ChristmasTree7 looking amazing on this !
you are a true champion!
pushing some good back and arms!

thank you bro

 

[ChristmasTree7]

bros should see some good cutting from reta and clen
Curious to see how you make out on both of them together. Should be some crazy Good appetite suppression.

@ChristmasTree7

Going hard! Diet going well. Makes it easy to stay on top of it

 

[ChristmasTree7]

you look fantastic on this update man
i'm proud of you
nice training and hard work paying off
@ChristmasTree7

Thank you bro appreciate it

 

[ChristmasTree7]

bro we love you. i love friday, saturday workout
EF family mad respect hard work
@ChristmasTree7

 

[ChristmasTree7]

You are

big boi looking good.

 

[ChristmasTree7]

@ChristmasTree7 you may want to drop the clen once the reta fully kicks in
just a smoother ride. clen can enlarge heart

Ok, thanks for advice. I’ll be cautious

 

[the_alcatraz]

Ok, thanks for advice. I’ll be cautious

stay on the ball bro

 

[Core Pharma Rep]

All going well, feeling great thank you ) Package received today ! Thank you very much
x3 Mast E
x3 Test E
Clenbuterol

its beautiful, glad it got there safely brother.

 

[2Thick]

Ok, thanks for advice. I’ll be cautious

yeah let us know what you do

 

[ballin2504]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

@ChristmasTree7 let us know how the Reta treats you

 

[ROIDDERS]

thank you bro

A+++

 

[Ulter]

Thank you bro appreciate it

EF family love

 

[ceo]

Going hard! Diet going well. Makes it easy to stay on top of it

bros EF family supports that

 

[Noah Wixx]

@Corepharma
@Core Pharma Rep

Weekly check in @ 102.4kg.
1kg down from last week.
Retatrutide seriously delaying gastric emptying…

Meal 1

2 large egg

200g egg white

50g short cut bacon

150g low cal veg

80g white bread



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

150g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

2 large egg

300g egg white

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter





Vitamins

Berberine

Fish oil

Vitamin D

Vitamin C

Magnesium

Zinc

NAC

Creatine Monohydrate





Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest



Cardio - 30 min stair master @ level 5/6. Cardio is completed after training sessions. No cardio on leg days.


Clenbuterol and retatrutide just added in two weeks ago. Masteron and testosterone started in Nov 2024. Have kept a relatively low dose.

Glp1s are notorious for that

 

[25homes]

Good workout

 

[Core Pharma Rep]

Getting excited for that next check in

 

[ChristmasTree7]

Getting excited for that next check in

Me too Keen to finish this cut haha.

 

[ChristmasTree7]

Good workout

Thank you bro

 

[ChristmasTree7]

Glp1s are notorious for that

Yes so I’ve read! Bloody slow!!

 

[ChristmasTree7]

bros EF family supports that

Thank you ceo

 

[ChristmasTree7]

EF family love

 

[ChristmasTree7]

A+++

Thanks for support brother

 

[ChristmasTree7]

stay on the ball bro

Diet is the hard part to stay on the ball with

 

[ChristmasTree7]

@ChristmasTree7 let us know how the Reta treats you

I’m definitely stripping fat each week. Need to push up the dose at the moment, hasnt been suppressing the appetite much at all.

 

[ChristmasTree7]

its beautiful, glad it got there safely brother.

 

[the_alcatraz]

Diet is the hard part to stay on the ball with

diet hard part for ALL not just you brother lol

 

[ROIDDERS]

Thanks for support brother

EF family love!

 

[ChristmasTree7]

diet hard part for ALL not just you brother lol

 

[ChristmasTree7]

102.0kg this morning.
Leaner than last week, not too drastic on the scales.
Increasing in strength each session

Cardio increased to 40 min x5 p/w.
More updates to come after check in has been reviewed.

@Core Pharma Rep
@Corepharma

 

[the_alcatraz]

102.0kg this morning.
Leaner than last week, not too drastic on the scales.
Increasing in strength each session

Cardio increased to 40 min x5 p/w.
More updates to come after check in has been reviewed.

@Core Pharma Rep
@Corepharma

with your size i think even 22inch arms possible bro real deal THICK

 

[ChristmasTree7]

with your size i think even 22inch arms possible bro real deal THICK

Thanks bro, that’s the goal! Big arms one day

 

[the_alcatraz]

Thanks bro, that’s the goal! Big arms one day

Huge arms

 

[Core Pharma Rep]

102.0kg this morning.
Leaner than last week, not too drastic on the scales.
Increasing in strength each session

Cardio increased to 40 min x5 p/w.
More updates to come after check in has been reviewed.

@Core Pharma Rep
@Corepharma

looking good brother, really leaning out.

 

[ChristmasTree7]

looking good brother, really leaning out.

Thank you

 

[ChristmasTree7]

Meal plan and supplement update -

Training day

Meal 1

1 large egg

50g short cut bacon

150g low cal veg

60g sourdough bread

80g cooked chicken breast



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

140g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

155g cooked chicken breast

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter


Retatrutide 2.5mg p/w
Clenbuterol 80mg p/d
Test E 262.5mg p/w
Mast E 240mg p/w

40 min cardio stair master. HR 140-150bpm x 5 p/w

 

[the_alcatraz]

Meal plan and supplement update -

Training day

Meal 1

1 large egg

50g short cut bacon

150g low cal veg

60g sourdough bread

80g cooked chicken breast



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

140g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

155g cooked chicken breast

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter


Retatrutide 2.5mg p/w
Clenbuterol 80mg p/d
Test E 262.5mg p/w
Mast E 240mg p/w

40 min cardio stair master. HR 140-150bpm x 5 p/w

big meals bro you going to grow and get tight

 

[ChristmasTree7]

big meals bro you going to grow and get tight

That’s the plan brother

 

[SteveMobsterG]

Meal plan and supplement update -

Training day

Meal 1

1 large egg

50g short cut bacon

150g low cal veg

60g sourdough bread

80g cooked chicken breast



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

140g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

155g cooked chicken breast

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter


Retatrutide 2.5mg p/w
Clenbuterol 80mg p/d
Test E 262.5mg p/w
Mast E 240mg p/w

40 min cardio stair master. HR 140-150bpm x 5 p/w

Training info??

 

[ChristmasTree7]

Training info??

Training

Monday - Legs and arms

Single arm cable curl 2 x 12-15

DB bicep curl 4 x 4 (10s rest)

Cable tricep extension 2 x 12-15

Ez bar skull crusher 1 x 8-10

Unilateral lying hamstring curl 1 x 12-15

Lying hamstring curl 2 x 10-12

Bulgarian split squat 1 x 10-12

Banded leg press 1 x 8-10

Adductor machine 2 x 12-15



Tuesday - Back and chest

Unilateral cable shoulder extension 2 x 12-15

Seated cable row 2 x 8-10

Pec deck 1 x 12-15

BB bench press 2 x 6-10

Incline plate loaded chest press 2 x 8-10

Decline small stack cable fly press 2 x 12-15



Wednesday - Arms and delts

Unilateral cable curl 2 x 12-15

Wide grip EZ bar cable curl 1 x 10-12

Unilateral cable tricep pushdown 2 x 12-15

Long D handle tricep extension 2 x 12-15

Dual rear delt fly cable stack 2 x 12-15

Unilateral cable lateral raise 2 x 12-15

DB lateral raise 3 x 12-15



Thursday - Rest



Friday - Legs

Lying hamstring curl 2 x 10-12

Smith machine glute drive 1 x 10-12

RDL 2 x 10-12

Banded unilateral leg extension 1 x 12-15

Leg extension 2 x 10-12

Banded leg press 2 x 10-12



Saturday - Back and arms

Dual rear delt fly cable stack 2 x 12-15

Seated unilateral plate row 2 x 10-12

Wide grip lat pull down 2 x 10-12

Unilateral DB preacher curl 1 x 12-15

Cable tricep extension 2 x 12-15

Ez bar skull crusher 2 x 10-12

Preacher machine curl 2 x 12-15



Sunday - Rest

 

[stevesmi]

Meal plan and supplement update -

Training day

Meal 1

1 large egg

50g short cut bacon

150g low cal veg

60g sourdough bread

80g cooked chicken breast



Meal 2 (pre workout)

160g cooked chicken breast

250g cooked jasmine rice

100g low cal veg

50g pineapple



Meal 3 (post workout)

70g rice flour

55g WPI

100g blueberries

15g honey



Meal 4

160g cooked chicken breast

140g cooked jasmine rice

150g low cal veg







Rest day

Meal 1

155g cooked chicken breast

50g short cut bacon

150g low cal veg



Meal 2

Cooked chicken breast 100g

40g croutons

200g lettuce

50g pumpkin

10g Parmesan

50g short cut bacon



Meal 3

200g cooked chicken breast

200g pumpkin

200g sweet potato

100g low cal veg



Meal 4

200g cooked chicken breast

110g cooked jasmine rice

150g low cal veg

15g peanut butter


Retatrutide 2.5mg p/w
Clenbuterol 80mg p/d
Test E 262.5mg p/w
Mast E 240mg p/w

40 min cardio stair master. HR 140-150bpm x 5 p/w

@ChristmasTree7 test E and mast E is a good setup
looking rock hard and vascular
i like it for sure keep it up!