Sunny’s Growth, Health & Performance Log

[SunnyD_]

Sunny’s Growth, Health & Performance Log
Coached by Gainsman​

Hey all,

After reading through a few logs on here, I figured it was time to start my own. Mainly to keep myself accountable, track my progress, and become a bit more involved with the community.

Any feedback, criticism or suggestions are always appreciated.

Background​

At the start of 2024, I weighed around 115kg.

I’d severely let myself go. I was drinking every day, doing zero exercise, and generally wasn’t looking after myself. Eventually, I decided enough was enough.

Over the following 12 months, by quitting alcohol, tracking my macros and consistently hitting my daily step goal, I managed to lose 25kg, getting down to 90kg.

Then came 2025.

I thought I’d learned enough to eat intuitively and relax a little around food. Turns out I was wrong.

I regained around 10kg over six months before spending the next six months losing it again. It was a valuable lesson that, for me, structure beats guessing every time.

Then 2026 brought the birth of my first child.

That became the catalyst for taking my health and training to another level. I started researching peptides, performance enhancement and overall health optimisation, which eventually led me to communities like this one.

At the start of June, I signed on with Gainsman to help finish my cut and eventually transition into a proper growth phase.

I was hesitant about coaching at first, but it’s been one of the best decisions I’ve made. I’ve learned an enormous amount already, and I never would have pushed this cut as far as I have without his guidance.

Current Goal​

The current plan with Gainsman is to finish this cut cleanly by the end of July before transitioning into a lean growth phase.

Under his guidance, we’ll also be diving deeper into AAS and, assuming everything lines up, introducing testosterone to support the growth phase.

Long Term Goal​

Build a lean, athletic physique at 90kg+ while staying under 10% body fat, without sacrificing health, performance or blood markers.

Current Stats​

Age: 30
Height: 189cm
Weight: 77.2kg
Avg RHR: 66 bpm
Avg BP: 115/66
Avg: 7 hours
Avg Steps: 9,000

Training​

Current Split
Upper/Lower/Cardio & Abs/Repeat

Nutrition​

Calories: 2,130 kcal
Macros: 240g Protein | 180g Carbs | 50g Fat

Typical Day of Eating

4:00am – Pre-Workout

• 50g Rice Flour
• 30g Whey Protein
• 100g Berries
• 1 Banana
• Pre-workout
• 1L Water
  • 3g Lite Salt
  • 2g Salt

6:30am – Post-Workout

• 200g Cooked Chicken Breast
• 250g Cooked Rice
• 100g Mixed Vegetables
• 50g Kimchi
• 500mg Lite Salt
• 500mg Salt

Afternoon Snack

• 30g Whey Protein

Dinner

• 200g Kangaroo Steak (raw weight)
• 2 Eggs
• 200g Mixed Vegetables
• 50g Sauerkraut
• 500mg Lite Salt
• 500mg Salt

Dessert

• 250g Low-Fat Greek Yoghurt
• 30g Almonds
• 30g Whey Protein

Daily Electrolytes

• Sodium: ~3.5g
• Potassium: ~5g

Current Peptides / PEDs​

• Retatrutide — 4mg/week
• HGH — 4IU nightly (pre-bed)
• MOTS-c — 1mg daily
• SLU-PP-332 — 20mg daily

Daily Health Supplements​

• 5g Creatine Monohydrate
• Fish Oil (3g total — ~800mg DHA / ~1g EPA)
• 3,000IU Vitamin D3
• 180mcg Vitamin K2 (MK-7)
• 5g L-Carnitine
• 300mg Elemental Magnesium (Glycinate)
• Greens Powder
• Multivitamin

I’ll aim to update this log in detail at least once a week, with a few smaller updates throughout the week covering training, nutrition, bloodwork, health markers and anything else that’s worth documenting.


Looking forward to the journey.

 

[Jezzo]

What a good into bro! Your journey will be one to watch

 

[zurk]

Let’s go sunny fkn mad lad keen to see you mutate bro gonna be crazy once test goes in

 

[SunnyD_]

Let’s go sunny fkn mad lad keen to see you mutate bro gonna be crazy once test goes in

Thanks bruz, only up from here. Test soon

What a good into bro! Your journey will be one to watch

Thanks for all the support big dog ! Let’s get it

 

[ChewedSleek]

Sunny’s Growth, Health & Performance Log
Coached by Gainsman​

Hey all,

After reading through a few logs on here, I figured it was time to start my own. Mainly to keep myself accountable, track my progress, and become a bit more involved with the community.

Any feedback, criticism or suggestions are always appreciated.

Background​

At the start of 2024, I weighed around 115kg.
View attachment 179236View attachment 179237
I’d severely let myself go. I was drinking every day, doing zero exercise, and generally wasn’t looking after myself. Eventually, I decided enough was enough.

Over the following 12 months, by quitting alcohol, tracking my macros and consistently hitting my daily step goal, I managed to lose 25kg, getting down to 90kg.

Then came 2025.

I thought I’d learned enough to eat intuitively and relax a little around food. Turns out I was wrong.

I regained around 10kg over six months before spending the next six months losing it again. It was a valuable lesson that, for me, structure beats guessing every time.

Then 2026 brought the birth of my first child.

That became the catalyst for taking my health and training to another level. I started researching peptides, performance enhancement and overall health optimisation, which eventually led me to communities like this one.

At the start of June, I signed on with Gainsman to help finish my cut and eventually transition into a proper growth phase.

I was hesitant about coaching at first, but it’s been one of the best decisions I’ve made. I’ve learned an enormous amount already, and I never would have pushed this cut as far as I have without his guidance.

Current Goal​

The current plan with Gainsman is to finish this cut cleanly by the end of July before transitioning into a lean growth phase.

Under his guidance, we’ll also be diving deeper into AAS and, assuming everything lines up, introducing testosterone to support the growth phase.

Long Term Goal​

Build a lean, athletic physique at 90kg+ while staying under 10% body fat, without sacrificing health, performance or blood markers.

Current Stats​

Age: 30
Height: 189cm
Weight: 77.2kg
Avg RHR: 66 bpm
Avg BP: 115/66
Avg: 7 hours
Avg Steps: 9,000
View attachment 179238
View attachment 179239

Training​

Current Split
Upper/Lower/Cardio & Abs/Repeat

Nutrition​

Calories: 2,130 kcal
Macros: 240g Protein | 180g Carbs | 50g Fat

Typical Day of Eating

4:00am – Pre-Workout

• 50g Rice Flour
• 30g Whey Protein
• 100g Berries
• 1 Banana
• Pre-workout
• 1L Water
  • 3g Lite Salt
  • 2g Salt

6:30am – Post-Workout

• 200g Cooked Chicken Breast
• 250g Cooked Rice
• 100g Mixed Vegetables
• 50g Kimchi
• 500mg Lite Salt
• 500mg Salt

Afternoon Snack

• 30g Whey Protein

Dinner

• 200g Kangaroo Steak (raw weight)
• 2 Eggs
• 200g Mixed Vegetables
• 50g Sauerkraut
• 500mg Lite Salt
• 500mg Salt

Dessert

• 250g Low-Fat Greek Yoghurt
• 30g Almonds
• 30g Whey Protein

Daily Electrolytes

• Sodium: ~3.5g
• Potassium: ~5g

Current Peptides / PEDs​

• Retatrutide — 4mg/week
• HGH — 4IU nightly (pre-bed)
• MOTS-c — 1mg daily
• SLU-PP-332 — 20mg daily

Daily Health Supplements​

• 5g Creatine Monohydrate
• Fish Oil (3g total — ~800mg DHA / ~1g EPA)
• 3,000IU Vitamin D3
• 180mcg Vitamin K2 (MK-7)
• 5g L-Carnitine
• 300mg Elemental Magnesium (Glycinate)
• Greens Powder
• Multivitamin

I’ll aim to update this log in detail at least once a week, with a few smaller updates throughout the week covering training, nutrition, bloodwork, health markers and anything else that’s worth documenting.


Looking forward to the journey.

Great start to the log, brother! And that is some amazing progress so far!! Amazing!

 

[SunnyD_]

Great start to the log, brother! And that is some amazing progress so far!! Amazing!

Appreciate the support bro ! A lot of progress to come

 

[abolone]

Good progression brother

 

[ChewedSleek]

Appreciate the support bro ! A lot of progress to come

I’ll be following along, bro! Keen to see the continued progression