Approved Log Cutting Phase, Boxing and Cycle Log

[ThisIsHowie]

Hey everyone,


This is my first-ever log, and I’m looking forward to documenting my progress, staying accountable, and learning from the experienced members here. Any constructive feedback on areas I could improve would be greatly appreciated.


Aleris Labs has kindly agreed to sponsor the peptide side of this log. I have been a customer of theirs since they first started, so I’m keen to share my honest experience and results throughout the process.


After getting out of jail, I spent too much time enjoying food and let my fitness and body composition slip. My weight eventually reached approximately 90 kg. Since then, I’ve worked consistently to bring it down to around 78–80 kg.


I work full-time as a plumber, generally completing 11-hour days. Despite the workload, I currently train with weights four to five times per week and complete three amateur boxing sessions each week.


Current Stats

• Age: 29
• Height: 6 ft
• Current weight: 78–80 kg
• Starting weight: Approximately 90 kg
• Current goal: Get as lean as possible before beginning a controlled gaining phase

Current Protocol

• Testosterone Propionate: 500 mg per week, administered daily
• Masteron Enanthate: 300 mg per week, administered daily
• Retatrutide: 4 mg per week — 2 mg Monday and 2 mg Thursday
• KLOW nightly: 2.5 mg GHK-Cu, 0.5 mg TB-500 and 0.5 mg BPC-157
• MOTS-c: 1.3 mg pre-workout
• Tesamorelin: 1 mg nightly

I’m currently considering removing the tesamorelin because I feel the increase in GH-related activity may be contributing to a noticeable increase in hunger. My immediate priority is getting very lean before moving into a growing phase, so appetite control is important.


Throughout this log, I plan to share regular updates covering:

Photos was my 4 month transformation and my Aleris Labs Vials

• Body weight and progress photos
• Training performance
• Boxing and conditioning
• Diet and appetite
• Recovery and sleep
• Any noticeable effects or side effects
• Honest feedback on the Aleris Labs products

Thanks for following along. Any advice, feedback or questions would be greatly appreciated.

 

[ThisIsHowie]

@AlerisLabsCo

 

[AlerisLabsCo]

Thank You My Brother .

 

[Order 66 Rich Piana]

Arm veins looking unreal

 

[the_alcatraz]

Hey everyone,


This is my first-ever log, and I’m looking forward to documenting my progress, staying accountable, and learning from the experienced members here. Any constructive feedback on areas I could improve would be greatly appreciated.


Aleris Labs has kindly agreed to sponsor the peptide side of this log. I have been a customer of theirs since they first started, so I’m keen to share my honest experience and results throughout the process.


After getting out of jail, I spent too much time enjoying food and let my fitness and body composition slip. My weight eventually reached approximately 90 kg. Since then, I’ve worked consistently to bring it down to around 78–80 kg.


I work full-time as a plumber, generally completing 11-hour days. Despite the workload, I currently train with weights four to five times per week and complete three amateur boxing sessions each week.


Current Stats

• Age: 29
• Height: 6 ft
• Current weight: 78–80 kg
• Starting weight: Approximately 90 kg
• Current goal: Get as lean as possible before beginning a controlled gaining phase

Current Protocol

• Testosterone Propionate: 500 mg per week, administered daily
• Masteron Enanthate: 300 mg per week, administered daily
• Retatrutide: 4 mg per week — 2 mg Monday and 2 mg Thursday
• KLOW nightly: 2.5 mg GHK-Cu, 0.5 mg TB-500 and 0.5 mg BPC-157
• MOTS-c: 1.3 mg pre-workout
• Tesamorelin: 1 mg nightly

I’m currently considering removing the tesamorelin because I feel the increase in GH-related activity may be contributing to a noticeable increase in hunger. My immediate priority is getting very lean before moving into a growing phase, so appetite control is important.


Throughout this log, I plan to share regular updates covering:

Photos was my 4 month transformation and my Aleris Labs Vials

• Body weight and progress photos
• Training performance
• Boxing and conditioning
• Diet and appetite
• Recovery and sleep
• Any noticeable effects or side effects
• Honest feedback on the Aleris Labs products

Thanks for following along. Any advice, feedback or questions would be greatly appreciated.

log approved bro lets update it hard

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @Nasser1997o2

 

[Grumpy1]

Great start to your first log will be following

 

[ThisIsHowie]

Hey lad worked Saturday & Sunday 73 hour week and got sick used this time to carb up abit more then usual. Ordered bloods from I medical

 

[ThisIsHowie]

Hey Lads Blood Work In any suggest I ran it threw chat gpt it was saying CRP was really high meaning I could have a infection but I was off work sick would this be the course

Thanks !

 

[Big O Cody]

Yeah man CRP goes up anytime you're fighting something off. Being sick will spike it every time. Get better then pull bloods again when you're healthy.

 

[ThisIsHowie]

Yeah man CRP goes up anytime you're fighting something off. Being sick will spike it every time. Get better then pull bloods again when you're healthy.

Thank you brother

 

[ThisIsHowie]

Daily Log – Wednesday, 12 August 2026


Nutrition


Total intake: 2,341 calories


Approximate macros:

• Protein: 200 g
• Carbohydrates: 232 g
• Fat: 68 g
• Water intake: 2,700 ml (2.7 litres)

Meal Breakdown


Breakfast – 468 calories

• Coffee with 50 ml high-protein light milk
• Creatine – 5 g
• High-protein light milk – 300 ml
• Rule 1 vanilla protein shake – 1 scoop
• Wicked Sister high-protein chocolate pudding – 170 g

Lunch – 418 calories

• Cooked chicken breast – 120 g
• Protein bread – 74 g
• White Monster Ultra Zero – 1 can

Dinner – 724 calories

• Kara-age chicken – 120 g
• Cooked basmati rice – 200 g
• Sweet Baby Ray’s Hickory & Brown Sugar BBQ sauce – 20 ml
• Tip Top digestive-health white bread – 72 g
• Coke Zero – 1 can

Snacks – 731 calories

• Mini milk-chocolate rice cakes – 14 g
• Jack Link’s original biltong – 36 g
• Pre-workout – 800 ml
• Creatine – 5 g
• Tip Top digestive-health white bread – 144 g
• Skippy peanut butter – 40 g

Training – Chest, Biceps and Lateral Delts


Incline Smith Press

• 60 kg × 12
• 100 kg × 5
• 80 kg × 9
• 60 kg × 14

Dumbbell Flat Press

• 35 kg × 10
• 40 kg × 8
• 45 kg × 5

Dips

• Body weight × 15
• Body weight × 11
• Body weight × 8

Lateral Raises Supersetted with Dumbbell Biceps Curls

• 12 kg × 10/10
• 10 kg × 12/12
• 10 kg × 15 lateral raises/13 curls

Iso-Lateral Incline Press

• 63.6 kg × 8
• 43.6 kg × 13
• 20.6 kg × 26

Machine Chest Fly

• 47 kg × 9
• 40 kg × 6

Cable Straight-Bar Biceps Curls

• 17.5 kg × 20
• 17.5 kg × 15

Overall, it was a solid high-volume session with a mixture of heavier pressing and higher-repetition finishing work.


Daily Activity

• Active calories recorded: 706
• Exercise recorded: 54 minutes
• Standing time: 15 hours
• Water consumed: 2.7 litres

I didn’t wear my Apple Watch during yesterday’s workout, so the gym session was not included in the recorded exercise time or active-calorie total. My actual activity and energy expenditure for the day would therefore have been higher than the figures shown.

 

[the_alcatraz]

Daily Log – Wednesday, 12 August 2026


Nutrition


Total intake: 2,341 calories


Approximate macros:

• Protein: 200 g
• Carbohydrates: 232 g
• Fat: 68 g
• Water intake: 2,700 ml (2.7 litres)

Meal Breakdown


Breakfast – 468 calories

• Coffee with 50 ml high-protein light milk
• Creatine – 5 g
• High-protein light milk – 300 ml
• Rule 1 vanilla protein shake – 1 scoop
• Wicked Sister high-protein chocolate pudding – 170 g

Lunch – 418 calories

• Cooked chicken breast – 120 g
• Protein bread – 74 g
• White Monster Ultra Zero – 1 can

Dinner – 724 calories

• Kara-age chicken – 120 g
• Cooked basmati rice – 200 g
• Sweet Baby Ray’s Hickory & Brown Sugar BBQ sauce – 20 ml
• Tip Top digestive-health white bread – 72 g
• Coke Zero – 1 can

Snacks – 731 calories

• Mini milk-chocolate rice cakes – 14 g
• Jack Link’s original biltong – 36 g
• Pre-workout – 800 ml
• Creatine – 5 g
• Tip Top digestive-health white bread – 144 g
• Skippy peanut butter – 40 g

Training – Chest, Biceps and Lateral Delts


Incline Smith Press

• 60 kg × 12
• 100 kg × 5
• 80 kg × 9
• 60 kg × 14

Dumbbell Flat Press

• 35 kg × 10
• 40 kg × 8
• 45 kg × 5

Dips

• Body weight × 15
• Body weight × 11
• Body weight × 8

Lateral Raises Supersetted with Dumbbell Biceps Curls

• 12 kg × 10/10
• 10 kg × 12/12
• 10 kg × 15 lateral raises/13 curls

Iso-Lateral Incline Press

• 63.6 kg × 8
• 43.6 kg × 13
• 20.6 kg × 26

Machine Chest Fly

• 47 kg × 9
• 40 kg × 6

Cable Straight-Bar Biceps Curls

• 17.5 kg × 20
• 17.5 kg × 15

Overall, it was a solid high-volume session with a mixture of heavier pressing and higher-repetition finishing work.


Daily Activity

• Active calories recorded: 706
• Exercise recorded: 54 minutes
• Standing time: 15 hours
• Water consumed: 2.7 litres

I didn’t wear my Apple Watch during yesterday’s workout, so the gym session was not included in the recorded exercise time or active-calorie total. My actual activity and energy expenditure for the day would therefore have been higher than the figures shown.

View attachment 180766View attachment 180767

hard lean and big legend

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @Nasser1997o2 @TeeGee

 

[Grumpy1]

Some good training happening here
Looking lean and solid

 

[ThisIsHowie]

Appreciate it lads thank you

 

[koba]

Daily Log – Wednesday, 12 August 2026


Nutrition


Total intake: 2,341 calories


Approximate macros:

• Protein: 200 g
• Carbohydrates: 232 g
• Fat: 68 g
• Water intake: 2,700 ml (2.7 litres)

Meal Breakdown


Breakfast – 468 calories

• Coffee with 50 ml high-protein light milk
• Creatine – 5 g
• High-protein light milk – 300 ml
• Rule 1 vanilla protein shake – 1 scoop
• Wicked Sister high-protein chocolate pudding – 170 g

Lunch – 418 calories

• Cooked chicken breast – 120 g
• Protein bread – 74 g
• White Monster Ultra Zero – 1 can

Dinner – 724 calories

• Kara-age chicken – 120 g
• Cooked basmati rice – 200 g
• Sweet Baby Ray’s Hickory & Brown Sugar BBQ sauce – 20 ml
• Tip Top digestive-health white bread – 72 g
• Coke Zero – 1 can

Snacks – 731 calories

• Mini milk-chocolate rice cakes – 14 g
• Jack Link’s original biltong – 36 g
• Pre-workout – 800 ml
• Creatine – 5 g
• Tip Top digestive-health white bread – 144 g
• Skippy peanut butter – 40 g

Training – Chest, Biceps and Lateral Delts


Incline Smith Press

• 60 kg × 12
• 100 kg × 5
• 80 kg × 9
• 60 kg × 14

Dumbbell Flat Press

• 35 kg × 10
• 40 kg × 8
• 45 kg × 5

Dips

• Body weight × 15
• Body weight × 11
• Body weight × 8

Lateral Raises Supersetted with Dumbbell Biceps Curls

• 12 kg × 10/10
• 10 kg × 12/12
• 10 kg × 15 lateral raises/13 curls

Iso-Lateral Incline Press

• 63.6 kg × 8
• 43.6 kg × 13
• 20.6 kg × 26

Machine Chest Fly

• 47 kg × 9
• 40 kg × 6

Cable Straight-Bar Biceps Curls

• 17.5 kg × 20
• 17.5 kg × 15

Overall, it was a solid high-volume session with a mixture of heavier pressing and higher-repetition finishing work.


Daily Activity

• Active calories recorded: 706
• Exercise recorded: 54 minutes
• Standing time: 15 hours
• Water consumed: 2.7 litres

I didn’t wear my Apple Watch during yesterday’s workout, so the gym session was not included in the recorded exercise time or active-calorie total. My actual activity and energy expenditure for the day would therefore have been higher than the figures shown.

View attachment 180766View attachment 180767

Flawless implementation & execution of everything here brother! Your investment into knowing what you are doing is paying off big time & the result with your physique speaks for itself!

 

[ThisIsHowie]

Daily Log – Thursday, 13 August 2026


Long day today, working from 6:30 am until 6:30 pm. I still managed to get a solid one-hour training session completed afterwards.


I’m also continuing to come back from surgery for a tibial plateau fracture, so I’m still struggling to move heavier weight with my legs. At this stage, my focus is on rebuilding strength, improving stability and gradually increasing the load without rushing the recovery process.


Nutrition


Current intake: 1,511 calories

• Protein: 140 g
• Carbohydrates: 124 g
• Fat: 49 g

These totals are accurate at the time of posting. I may still have a light snack before bed, which would increase my final calorie and macro totals slightly.


Breakfast – 294 calories

• Complete Dairy high-protein light milk – 350 ml
• Rule 1 vanilla protein shake – 1 scoop
• Creatine – 5 g

Lunch – 384 calories

• Rice meal – 2.5 servings

Dinner – 547 calories

• Cooked ground meat – 1 cup
• Cooked pasta – 1 cup

Snacks – 285 calories

• Skippy peanut butter – 20 g
• Tip Top digestive-health white bread – 72 g

Training – Legs, Back and Triceps


Single-Leg Quad Extensions

• 33 kg: Left × 12 / Right × 10
• 33 kg: Left × 10 / Right × 6
• 30-second rest
• 26 kg: Right × 10 / Left × 10
• 26 kg: Right × 7 / Left × 7
• 30-second rest

Quad Extension Drop Set – No Rest

• 61 kg × 12
• 54 kg × 7
• 40 kg × 9

Hip Abduction

• 60 kg × 16
• 75.5 kg × 10

Hip Adduction

• 30 kg × 10
• 30 kg × 9

Lying Hamstring Curls

• 53 kg × 12
• 53 kg × 8
• No rest
• 39 kg × 5

Wide-Grip Seated Row Machine

• 61 kg × 15
• 68 kg × 8
• 68 kg × 7

Lat Pulldowns

• 80 kg × 7
• 80 kg × 4
• 60 kg × 11
• 50 kg × 6 using a rest-pause hold

Rope Pullovers – No Rest

• 21.25 kg × 11
• 17.5 kg × 9
• 17.5 kg × 6

Rope Triceps Pushdowns

• 17.5 kg × 15
• 17.5 kg × 11
• 17.5 kg × 9

Underhand Straight-Bar Triceps Pushdown Drop Set

• 17.5 kg × 11
• 15 kg × 12
• 12.5 kg × 11

Workout Summary

• Training time: 1 hour, 1 minute
• Active workout calories: 417
• Total workout calories: 516

Daily Activity

• Steps: 14,115
• Distance: 10.67 km
• Flights climbed: 17
• Total active calories: 1,148
• Move goal: 169% completed

Overall, it was a very active day between a 12-hour plumbing shift, more than 14,000 steps and a solid legs, back and triceps session.


The leg weights are still lower than I would like due to the tibial plateau fracture and surgery, but the main goal is consistent progress. I’m concentrating on controlled repetitions and gradually rebuilding confidence and strength in the affected leg.


Calories are currently fairly low for the amount of activity completed, so I may add a light snack before bed.