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

 

[NPPrepped]

Hey guys,

Missed yesterday’s update as was a long day. Was lights out as soon as head touched the pillow.

So Wednesday was rest day, however went with a moderate carb day over the low carb day to help with recovery being belted from the chiropractors.

Chiropractor gave me a good idea of when I’ll be able to push full steam a head again. Looking at around 3 weeks time

Thursday was another rest day as unable to train legs from injury. Low carb day macros hit spot on.
11k steps hit definitely an improvement from where I began in recovery.

Friday (today)
Meal 1 - Home made banana bread half of loaf + 2g pink salt
Calories: ~460 kcal
Protein: ~29 g
Carbs: ~77 g
Fat: ~4 g

Meal 2 (cooked weight)
200g Rice
160g grilled chicken breast
15ml reduced salt & sugar bbq sauce
Coke Zero
1 unicorn LCM bar
2g pink salt

Calories: ~594 kcal
Protein: ~55 g
Carbs: ~80g
Fat: ~6g

Meal 3 (preworkout)
80g Rice flour
60g frozen banana
40g genetix chocolate fudge whey
20g dark chocolate
2g pink salt
2ml vanilla essence

Calories: ~660 kcal
Protein: ~41 g
Carbs: ~88 g
Fat: ~16 g

Snack
Twisted healthy treats - chocolate brownie 1/2 of pint
Calories: ~150 kcal
Protein: ~15 g
Carbs: ~13.5 g
Fat: ~4 g



Meal 4 (cooked weight)
200g Rice
160g grilled chicken breast
15ml reduced salt & sugar bbq sauce
2g pink salt

Calories: ~496 kcal
Protein: ~52g
Carbs: ~63g
Fat: ~4g

Meal 5
250g strawberry yopro
1 scoop whey
100g frozen berries
10g nut butter
10g dark chocolate


Calories: ~469 kcal
Protein: ~59 g
Carbs: ~29 g
Fat: ~13g

4.5L water

Digestion was good, and insulin response feels primed.

Total macros for the day
Calories: ~2829 kcal
Protein: ~251 g
Carbs: ~350 g
Fat: ~47 g

I miss training legs, it’s my absolute favourite

 

[Allupfromhere]

Hey guys,

Missed yesterday’s update as was a long day. Was lights out as soon as head touched the pillow.

So Wednesday was rest day, however went with a moderate carb day over the low carb day to help with recovery being belted from the chiropractors.

Chiropractor gave me a good idea of when I’ll be able to push full steam a head again. Looking at around 3 weeks time

Thursday was another rest day as unable to train legs from injury. Low carb day macros hit spot on.
11k steps hit definitely an improvement from where I began in recovery.

Friday (today)
Meal 1 - Home made banana bread half of loaf + 2g pink salt
Calories: ~460 kcal
Protein: ~29 g
Carbs: ~77 g
Fat: ~4 g

Meal 2 (cooked weight)
200g Rice
160g grilled chicken breast
15ml reduced salt & sugar bbq sauce
Coke Zero
1 unicorn LCM bar
2g pink salt

Calories: ~594 kcal
Protein: ~55 g
Carbs: ~80g
Fat: ~6g

Meal 3 (preworkout)
80g Rice flour
60g frozen banana
40g genetix chocolate fudge whey
20g dark chocolate
2g pink salt
2ml vanilla essence

Calories: ~660 kcal
Protein: ~41 g
Carbs: ~88 g
Fat: ~16 g

Snack
Twisted healthy treats - chocolate brownie 1/2 of pint
Calories: ~150 kcal
Protein: ~15 g
Carbs: ~13.5 g
Fat: ~4 g



Meal 4 (cooked weight)
200g Rice
160g grilled chicken breast
15ml reduced salt & sugar bbq sauce
2g pink salt

Calories: ~496 kcal
Protein: ~52g
Carbs: ~63g
Fat: ~4g

Meal 5
250g strawberry yopro
1 scoop whey
100g frozen berries
10g nut butter
10g dark chocolate


Calories: ~469 kcal
Protein: ~59 g
Carbs: ~29 g
Fat: ~13g

4.5L water

Digestion was good, and insulin response feels primed.

Total macros for the day
Calories: ~2829 kcal
Protein: ~251 g
Carbs: ~350 g
Fat: ~47 g

I miss training legs, it’s my absolute favourite

Nice brother vascularity popping hard
@the_alcatraz is this log ready for approval legend?

 

[NPPrepped]

Nice brother vascularity popping hard
@the_alcatraz is this log ready for approval legend?

Thank you brother, received great news today from the chiropractor. Can start pushing a little harder on the gas

 

[NPPrepped]

A log approval will be much appreciated brother @the_alcatraz

 

[the_alcatraz]

A log approval will be much appreciated brother @the_alcatraz

you approved next week bro many will be approved

 

[NPPrepped]

you approved next week bro many will be approved

Much appreciated brother, thank you

 

[NPPrepped]

Hey guys,

Just wanted to hop in and log yesterday’s workout and share some current physique pics.

Current body weight is 78.2kgs.

 

[NPPrepped]

Not sure on why most of the text is not showing on previous post. I’ll rewrite it

Hey guys,

Just wanted to hop in and log yesterday’s workout and share some current physique pics.

Current body weight is 78.2kgs.

Steps: 11,523

Late last night I hit Push day A. It felt so good being able to hit the gas a little and push slightly more in my workouts. Workout was tracked on Kahunas app. ( Attached in photos )

Meal 1
80g McKenzie rice flour
60g Bananas
20g Dark chocolate
Gentex Banofee Wheydrip

Meal 2 ( off plan meal) Hotpot city
About 200g raw weight chicken breast marinated
1 cup cooked rice
Spicy garlic soup
Very minimal Carrots, potatoes, pumpkin, mushrooms. Like 1-2 pieces of each

Meal 3
135g cooked weight chicken breast
200g cooked rice

Meal 4
135g cooked weight chicken breast
200g cooked rice

Meal 5 - Preworkout
2 LCM bars
2 spoons honey

Total macros for the day
Calories: ~2,370 kcal
Protein: ~161 g
Carbs: ~347 g
Fat: ~33 g

Protein goal was not hit, sacrificed on hitting protein due to digestion slight bloating.

 

[Allupfromhere]

Thank you brother, received great news today from the chiropractor. Can start pushing a little harder on the gas

Awesome work brother, great news!!

 

[NPPrepped]

Awesome work brother, great news!!

 

[NPPrepped]

Hey guys, log update

Therapy session yesterday absolutely a belting. Got scraping done do was bruised head to toe. Was told will make muscles feel like virgin muscles next work out and boy was he right.

Trained legs for the first time in 6 weeks due to injury. Did not follow my log book workout just went in for a fun session and took it easy.

Workout

Leg extension
45kg x 15
45kg x 12

Hamstring curl (laying)
25kg x 15
25kg x 12

Hack squats
20kg x 15
20kg x 13

Calve raises
20kg x 30
10kg x 30

Have been eating macros based of low calorie days for last few days. Wanted to trim down a little fluff I gained. Weight is back down to 76.8kg as I weighed in this morning

Steps: 11374

Was nice having a day that is slightly cooler. Last few days have been hot af

 

[NPPrepped]

Log & Physique update
Than you @shadow labs for this opportunity.

Had a good session today, was pull A today. Back is pumped af and last are on fire. I’ve been targeting more top lats as I feel like they are lacking.

Took it easy through out my workout and avoided loading the spine. Back felt so good and I can say I’m about 90% recovered.

Current body weight is 76.8kg. Down about 2kg intentionally.

Steps: 11,221

Training was rough this week as was first week back. Managed to get in 3 workouts being Push A, Legs, Pull A. Missed out in Push/pull B as was to sore. Overall not bad for first week back. Strength is slightly lower then before injury however not as bad as I was expecting.

Food for the day - nice and simple

Meal 1
130g McKenzie rice flour
60g Bananas
25g Dark chocolate
Gentex Banofee Wheydrip 1 scoop
Gentex chocolate fudge whey 1 scoop

Meal 2

130g cooked weight chicken breast marinated
200g cooked rice
Garden salad no dressing

Meal 3
135g cooked weight chicken breast marinated
200g cooked rice
Garden salad Italian dressing

Meal 4
135g cooked weight chicken breast marinated
200g cooked rice

Meal 5 - Preworkout
90g cocopops chex
1 scoop Gentex chocolate fudge

Total macros for the day
Calories: ~2,760 kcal
Protein: ~218 g
Carbs: ~399 g
Fat: ~44 g

Increased food today, glycogen looked depleted after having all low days this week and increasing NEAT as I was back at work. Reason for low days is I was starting to look fluffy so I chose this method as a mini cut.

Expecting a TD tomorrow with shadow throwing me in some Tren A. Will post up updated cycle tomorrow as I have switched to a quick recomp / clean up stage to shreds accumulated fluff over injury period.

Photos below shows extra carbs going to the right places today

 

[Ratatata]

Good to see you here bro finally you started logging

 

[NPPrepped]

Good to see you here bro finally you started logging

Thanks bro, been a long time coming

 

[NPPrepped]

Ramadan update - Schedule- Training times & Touchdown post

Okay guys, im partaking in Ramadan fasting this year. No food or drink not even water between 5am - 7:45pm. (Sunrise to sunset)

Cycle update for this month:
- 150mg test e
- 100mg mast P
- 25mg proviron
- 1mg Reta weekly
- 4 IU GH daily

Meal update:

4am - Meal 1
5 whole eggs
300g egg whites
100g sourdough
20g 85% dark chocolate
P: 53g > C: 52g > F: 21g
Total Cals: 625kcal

7:45pm - Meal 2 (breaking of fast)
3 Dates
100ml water
Gut shake ( 750ml water, 20ml apple cider, 20ml lemon juice, 50ml aloe Vera juice, 10g glutamine, 10g creatine, 2g pink salt, sugar free cordial )

P: 1g > C: 27g > F: 0g
Total Cals: 110kcal

8:00pm - meal 3 (Main meal)
200ml Laban ( Lebanese yogurt )
0.5 loaf white Lebanese bread
100g chick peas
20g light butter
150g cooked chicken breast
100g white rice ( Raw weight )
2g pink salt
750ml water between this and next

P: 78g > C: 143g > F: 24g
Total Cals: 1148kcal

11:30pm Meal 4 ( Preworkout )
4 serves cocopops chex
80g WPI
2g pink salt
1000ml water for intra workout shake

P: 65g > C: 96g > F: 4g
Total Cals: 680

Daily macros
P: 197g > C: 318g > F: 49g
Total Cals: 2501kcals

Workouts have remained the same

 

[NPPrepped]

@the_alcatraz can you approve log please mate