2026 NPPrepped classic Physique log - Shadow Labs Athlete

[NPPrepped]

Hey guys

New here to the forum page so hopefully posting my log in the right spot.
I will be logging my progress for @shadow labs

Today was first day back in gym after one month lay off due to a disc tear. Still not 100% recovered but working out to the best of my ability. Main thing is to avoid putting any load on my spine so mainly sticking to cables and machines.

I’m currently in a growth phase after an awesome cut to being very lean. Unfortunately one month off training I’ve added a little fluff as I kept my cals in a slight surplus to help with recovery. Plan is to hold cals here for another 2 weeks before reassess progress and deciding if a mini cut is needed. ( Most likely will be needed )

I generally train 4x per week atm pushed down from 5. Current split is Push > Pull > Legs > Push & Pull

Today’s Workout: Push A

I normally log my workout on kahunas and will attach screen shots of today’s workout.

Nutrition: i generally meal prep all my meals with today being an exception. All meals are weighed raw and every day is the same meal with the occasional macros matched swap. Considering trying out food 4 fitness custom packs and then weighing and packing my own meals for the week to save cooking time.

I’ll attach some photos from today workout with a physique update and an older post to show where I was prior to injury

Height and weight:
171cm @ 78kgs currently

Current macros:
P: 247g
C: 435g
F: 40g
Calories: 3168kcals

Cycle -
Oils and peptides will be supplied by @shadow labs this cycle
Dosages split between 5 shots per week

@shadow labs Oils
Test e 250mg/pw
Mast E 200mg/pw
NPP 150mg/pw

@shadow labs Peptides
5IU GH daily
7IU novorapid pre workout
500mcg mots-c
1mg ss31
1mg BPC + TB5 mix
2mg GHK-CU

Orals - Dragon Pharma
25mg proviron daily before bed

Cycle support
TUDCA 500 mg
NAC 600 mg
Fish oil 3 g EPA/DHA
Citrus Bergamot 500 mg
Telmisartan 40mg
Metformin 500

 

[shadow labs]

Hey guys

New here to the forum page so hopefully posting my log in the right spot.
I will be logging my progress for @shadow labs

Today was first day back in gym after one month lay off due to a disc tear. Still not 100% recovered but working out to the best of my ability. Main thing is to avoid putting any load on my spine so mainly sticking to cables and machines.

I’m currently in a growth phase after an awesome cut to being very lean. Unfortunately one month off training I’ve added a little fluff as I kept my cals in a slight surplus to help with recovery. Plan is to hold cals here for another 2 weeks before reassess progress and deciding if a mini cut is needed. ( Most likely will be needed )

I generally train 4x per week atm pushed down from 5. Current split is Push > Pull > Legs > Push & Pull

Today’s Workout: Push A

I normally log my workout on kahunas and will attach screen shots of today’s workout.

Nutrition: i generally meal prep all my meals with today being an exception. All meals are weighed raw and every day is the same meal with the occasional macros matched swap. Considering trying out food 4 fitness custom packs and then weighing and packing my own meals for the week to save cooking time.

I’ll attach some photos from today workout with a physique update and an older post to show where I was prior to injury

Height and weight:
171cm @ 78kgs currently

Current macros:
P: 247g
C: 435g
F: 40g
Calories: 3168kcals

Cycle -
Oils and peptides will be supplied by @shadow labs this cycle
Dosages split between 5 shots per week

@shadow labs Oils
Test e 250mg/pw
Mast E 200mg/pw
NPP 150mg/pw

@shadow labs Peptides
5IU GH daily
7IU novorapid pre workout
500mcg mots-c
1mg ss31
1mg BPC + TB5 mix
2mg GHK-CU

Orals - Dragon Pharma
25mg proviron daily before bed

Cycle support
TUDCA 500 mg
NAC 600 mg
Fish oil 3 g EPA/DHA
Citrus Bergamot 500 mg
Telmisartan 40mg
Metformin 500

Looking solid brother and very happy to have u in the team and keen to see how u progress

 

[MUSTANG_18]

Hey guys

New here to the forum page so hopefully posting my log in the right spot.
I will be logging my progress for @shadow labs

Today was first day back in gym after one month lay off due to a disc tear. Still not 100% recovered but working out to the best of my ability. Main thing is to avoid putting any load on my spine so mainly sticking to cables and machines.

I’m currently in a growth phase after an awesome cut to being very lean. Unfortunately one month off training I’ve added a little fluff as I kept my cals in a slight surplus to help with recovery. Plan is to hold cals here for another 2 weeks before reassess progress and deciding if a mini cut is needed. ( Most likely will be needed )

I generally train 4x per week atm pushed down from 5. Current split is Push > Pull > Legs > Push & Pull

Today’s Workout: Push A

I normally log my workout on kahunas and will attach screen shots of today’s workout.

Nutrition: i generally meal prep all my meals with today being an exception. All meals are weighed raw and every day is the same meal with the occasional macros matched swap. Considering trying out food 4 fitness custom packs and then weighing and packing my own meals for the week to save cooking time.

I’ll attach some photos from today workout with a physique update and an older post to show where I was prior to injury

Height and weight:
171cm @ 78kgs currently

Current macros:
P: 247g
C: 435g
F: 40g
Calories: 3168kcals

Cycle -
Oils and peptides will be supplied by @shadow labs this cycle
Dosages split between 5 shots per week

@shadow labs Oils
Test e 250mg/pw
Mast E 200mg/pw
NPP 150mg/pw

@shadow labs Peptides
5IU GH daily
7IU novorapid pre workout
500mcg mots-c
1mg ss31
1mg BPC + TB5 mix
2mg GHK-CU

Orals - Dragon Pharma
25mg proviron daily before bed

Cycle support
TUDCA 500 mg
NAC 600 mg
Fish oil 3 g EPA/DHA
Citrus Bergamot 500 mg
Telmisartan 40mg
Metformin 500

welcome
we need gear touchdwon pics pls

 

[NPPrepped]

Looking solid brother and very happy to have u in the team and keen to see how u progress

Thank you for the opportunity brother

 

[NPPrepped]

welcome
we need gear touchdwon pics pls

Thanks mate and will be sharing some

 

[NPPrepped]

TD
Thank you @shadow labs for supporting me on this journey! I won’t disappoint

 

[NPPrepped]

Touch down
Huge thank you to @shadow labs
Game on

 

[NPPrepped]

Accidentally uploaded TD pic twice got hit with an error the first time around so thought it didn’t go through

Anyways meal 1 for today. Nice simple and lazy today.

1 English muffin, grilled to outside to make it toasty ( soft inside )
25g strawberry Jam
10g Lindt 85% Dark chocolate
50g Genetix Vanilla slice whey

P: 36g
C: 46g
F: 6g
Cals: 382kcals

Doesn’t get lazier then this

 

[shadow labs]

Lets get it done brother. Keen for ur comp. Team shadow

 

[Coach R. AP]

Hey guys

New here to the forum page so hopefully posting my log in the right spot.
I will be logging my progress for @shadow labs

Today was first day back in gym after one month lay off due to a disc tear. Still not 100% recovered but working out to the best of my ability. Main thing is to avoid putting any load on my spine so mainly sticking to cables and machines.

I’m currently in a growth phase after an awesome cut to being very lean. Unfortunately one month off training I’ve added a little fluff as I kept my cals in a slight surplus to help with recovery. Plan is to hold cals here for another 2 weeks before reassess progress and deciding if a mini cut is needed. ( Most likely will be needed )

I generally train 4x per week atm pushed down from 5. Current split is Push > Pull > Legs > Push & Pull

Today’s Workout: Push A

I normally log my workout on kahunas and will attach screen shots of today’s workout.

Nutrition: i generally meal prep all my meals with today being an exception. All meals are weighed raw and every day is the same meal with the occasional macros matched swap. Considering trying out food 4 fitness custom packs and then weighing and packing my own meals for the week to save cooking time.

I’ll attach some photos from today workout with a physique update and an older post to show where I was prior to injury

Height and weight:
171cm @ 78kgs currently

Current macros:
P: 247g
C: 435g
F: 40g
Calories: 3168kcals

Cycle -
Oils and peptides will be supplied by @shadow labs this cycle
Dosages split between 5 shots per week

@shadow labs Oils
Test e 250mg/pw
Mast E 200mg/pw
NPP 150mg/pw

@shadow labs Peptides
5IU GH daily
7IU novorapid pre workout
500mcg mots-c
1mg ss31
1mg BPC + TB5 mix
2mg GHK-CU

Orals - Dragon Pharma
25mg proviron daily before bed

Cycle support
TUDCA 500 mg
NAC 600 mg
Fish oil 3 g EPA/DHA
Citrus Bergamot 500 mg
Telmisartan 40mg
Metformin 500

Nice work brother how long have you been running the Mito stack for?

 

[NPPrepped]

Hey guys fell asleep during typing up yesterdays log report.

Trained Pull A, i avoid all exercises that load the spine and the gym belt stayed on tight. I did feel some nerve discomfort by the end of the workout but we gave it our best.

Yesterday eating was different than my usual meal preps. I changed all my meals around but did watch my macros.

Meal 1
1 English muffin, grilled to outside to make it toasty ( soft inside )
25g strawberry Jam
10g Lindt 85% Dark chocolate
50g Genetix Vanilla slice whey

P: 36g
C: 46g
F: 6g
Cals: 382kcals

Meal 2
2 soft buns
2 small cans chilli tuna
Onions, carrots, beetroot, Coriander, cucumber
Salt and peper
A touch of soy sauce

P: 56g
C: 72g
F: 8g
Cals: 584kcals

Meal 3 (raw weight)
180g bbq prawns
100g bbq chicken breast
70g beef sausage
2 sausage buns
50g sweet potatoes
20ml tomato sauce
20ml mustard

P: 86g
C: 81g
F: 25g
Cals: 893kcals

Meal 4 (Pre workout meal) 7Iu novorapid
3 English muffins
75g strawberry jam
20g honey
1 scoop whey protein

P: 42g
C: 143g
F: 6g
Total Cals: 803

Intra work out shake
20g dextrose
2 scoops zombie nonstim grape
2g pink salt
2.5g taurine
10g creatine
10g glutamine
15g EAA
12g Liquid Glycerol
Diet rite cordial to suit

P: 0g
C: 30g
F: 0g
Total Cals: 120kcals




Meal 5 - Skipped (COR)

Snacks throughout the day
40g Woolworth mud cake
100g watermelon
Food4fitness choc caramel slice

P: 9g
C: 41g
F: 17g
Total Cals: 353kcals


Total macros for the day
P: 229g
C: 413g
F: 62g
Total Cals: 3135

Eating was not perfect but is very close to my daily macros and cals. I’m happy with this for a day of not eating my usual chicken and rice.

Just to add the skipped COR meal is in the fridge ready to be devoured

 

[NPPrepped]

Nice work brother how long have you been running the Mito stack for?

Thank you brother, I ran it for about 12 weeks during my cut which made things so much easier. Energy never crashed even as the calories came down, they worked really well with the Reta.

After the 12 weeks I had 4 weeks off and now I just started taking them again a few days ago

 

[Allupfromhere]

Hey guys

New here to the forum page so hopefully posting my log in the right spot.
I will be logging my progress for @shadow labs

Today was first day back in gym after one month lay off due to a disc tear. Still not 100% recovered but working out to the best of my ability. Main thing is to avoid putting any load on my spine so mainly sticking to cables and machines.

I’m currently in a growth phase after an awesome cut to being very lean. Unfortunately one month off training I’ve added a little fluff as I kept my cals in a slight surplus to help with recovery. Plan is to hold cals here for another 2 weeks before reassess progress and deciding if a mini cut is needed. ( Most likely will be needed )

I generally train 4x per week atm pushed down from 5. Current split is Push > Pull > Legs > Push & Pull

Today’s Workout: Push A

I normally log my workout on kahunas and will attach screen shots of today’s workout.

Nutrition: i generally meal prep all my meals with today being an exception. All meals are weighed raw and every day is the same meal with the occasional macros matched swap. Considering trying out food 4 fitness custom packs and then weighing and packing my own meals for the week to save cooking time.

I’ll attach some photos from today workout with a physique update and an older post to show where I was prior to injury

Height and weight:
171cm @ 78kgs currently

Current macros:
P: 247g
C: 435g
F: 40g
Calories: 3168kcals

Cycle -
Oils and peptides will be supplied by @shadow labs this cycle
Dosages split between 5 shots per week

@shadow labs Oils
Test e 250mg/pw
Mast E 200mg/pw
NPP 150mg/pw

@shadow labs Peptides
5IU GH daily
7IU novorapid pre workout
500mcg mots-c
1mg ss31
1mg BPC + TB5 mix
2mg GHK-CU

Orals - Dragon Pharma
25mg proviron daily before bed

Cycle support
TUDCA 500 mg
NAC 600 mg
Fish oil 3 g EPA/DHA
Citrus Bergamot 500 mg
Telmisartan 40mg
Metformin 500

Was looking forward to this log kicking off brother making 78kgs look fucking thick

TD
Thank you @shadow labs for supporting me on this journey! I won’t disappoint

Your dialled in brother keen to follow and support your journey for 2026

 

[NPPrepped]

Was looking forward to this log kicking off brother making 78kgs look fucking thick


Your dialled in brother keen to follow and support your journey for 2026

I appreciate the support brother, body dysmorphia has me fucked up as I’m sure all of us are dealing with it

Was a nice cut down from 94kgs down to 74kgs

I’ll attach a photo at 74kgs

 

[NPPrepped]

Alright, no action in gym today. Was leg day and i definitely can’t train that. 5th week going into pins and needles with stabbing pain down the right leg.

Just an update on my meals and some photos, cleaned things up on my diet today back on track to daily routine. Fats slightly lower today but was intentionally done.

Meal 1
100g Rice flour
1 scoop whey
15g Lindt 85% dark chocolate
100g frozen banana

Calories: ~647 kcal
Protein: ~33 g
Carbs: ~104 g
Fat: ~11 g

Meal 2 (cooked weight)
330g Rice
166g chicken breast Portuguese seasoning
Coke Zero

Calories: ~616 kcal
Protein: ~53 g
Carbs: ~92 g
Fat: ~4 g

Meal 3 (cooked weight)
330g Rice
166g chicken breast Portuguese seasoning
Diet Rite cordial

Calories: ~616 kcal
Protein: ~53 g
Carbs: ~92 g
Fat: ~4 g

Snack
Twisted healthy treats - Butter caramel cookie 1/3 of pint

Calories: ~78 kcal
Protein: ~10 g
Carbs: ~5 g
Fat: ~2 g



Meal 4
100g sourdough bread
50g strawberry jam

Calories: ~374 kcal
Protein: ~9 g
Carbs: ~80 g
Fat: ~2 g

Meal 5 (cooked weight)

330g Rice
166g chicken breast Portuguese seasoning
100g frozen pineapple
Coke Zero

Calories: ~672 kcal
Protein: ~54 g
Carbs: ~105 g
Fat: ~4 g

4L water
8g Himalayan pink salt spread across the day

Digestion was great today, an honest 10/10 and insulin sensitivity felt good.

Total macros for the day
Calories: ~3003 kcal
Protein: ~212 g
Carbs: ~478 g
Fat: ~27 g

 

[Coach R. AP]

Thank you brother, I ran it for about 12 weeks during my cut which made things so much easier. Energy never crashed even as the calories came down, they worked really well with the Reta.

After the 12 weeks I had 4 weeks off and now I just started taking them again a few days ago

It's pretty nutty stuff hey?!

 

[NPPrepped]

It's pretty nutty stuff hey?!

Yeah crazy, especially how it improves insulin sensitivity over time.

 

[NPPrepped]

Quick update,

Recovery session today, slowly increasing steps up to about 6-7k a day now which is much better then not being able to do 2k steps a few weeks ago.

Pretty much walked around in a swimming pool for about 30 minutes just to try ease some inflammation.

Then 30 minutes in the sauna later that evening. Soreness from workouts tagged along a little longer than normal. It is the first week back to weight lifting in about 5 weeks so it was expected.

Will keep this log going through my recovery > Growth > prep. I was keen as for prep but now my main goal is recovery then growth. If I can get a solid recovery in the next few weeks then should give me enough time to execute the growth > prep in time for season C.

I am considering dropping macros down by about 400-500kcals. I’ll reasses on Sundays check-in and go from there. Most likely there will be a calorie drop as my neat has dropped drastically from my usually 12-14k steps + working as a chippy. I am starting to look soft however insulin sensitivity still seems to be good.

 

[NPPrepped]

Reassessed macros on Saturday. Weight was sitting at 80kgs mainly fluid from cheat meal. Decided to switch to carb cycling for a short while cleaning diet up. Sitting nicely at 78kgs now and here are the updated macros:

High:
P: 255g > C: 444g > F: 58g = 3335kcals
Moderate:
P: 250g > C: 358g > F: 50g = 2885kcals
Low:
P: 243g > C: 265g > F:49g = 2481kcals

High carbs: Push A / Legs / Push Pull day
Moderate carbs: Pull A
Low carb: Rest day x 3 pw

Workout update:

Still no spine loading exercises Monday workout was Push day A

Workout was nice and simple

Cable flies
15kg x 15
15kg x 11

Incline smith
40kg each side x 10
40kg each side x 7

Hammer strength flat press
50kg each side x 13
50kg each side x 9

Incline cable press
10kg x 15
10kg x 12

Lying cuffed lateral raise
7.5kg x 15
7.5kg x 11

Bench supported dumbbell lateral raise
5kg x 13
5kg x 11

Cuffed front raise
7.5kg x 14
7.5kg x 11

Tricep push downs
30kg x 14
30kg x 10

Tricep over head extensions
10kg x 11
10kg x 9

Steps: 11264

Gym belt stays on during the whole workout regardless of exercise.

PS: I made a lava cake that looks like a bowl of shit but tasted delicious