Approved Log Road To Men's Physique 2027 Cycle Log

[KRATOSG]

Today's log
20/7/26

Update: Yesterday was a cardio day with 30minutes on elliptical stretching and foam rolling, offically started with @Gains Man today with first workout completed feeling way better and have fallen back inlove with training again

Added in daily 3IU GH

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Push

Cardio:
N/A

Sauna:
N/A

Current steps:
11305

Morning Weight:
89.4 kg

Sleep:
7 hour 58 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
64
BP:
102/69

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 3IU GH
Daily 2.5mg GHKCU
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[the_alcatraz]

Today's log
20/7/26

Update: Yesterday was a cardio day with 30minutes on elliptical stretching and foam rolling, offically started with @Gains Man today with first workout completed feeling way better and have fallen back inlove with training again

Added in daily 3IU GH

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Push

Cardio:
N/A

Sauna:
N/A

Current steps:
11305

Morning Weight:
89.4 kg

Sleep:
7 hour 58 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
64
BP:
102/69

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 3IU GH
Daily 2.5mg GHKCU
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

big lifting legend

@Grumpy1 @abolone @koba @gar71 @Ohdamn

 

[rizzlekdizzle]

nice work - gains man sure gets some great results!

 

[Grumpy1]

Solid update bro great to see you with gains man
Will have to steal some training session from you

 

[Paps-bio]

Today's log
20/7/26

Update: Yesterday was a cardio day with 30minutes on elliptical stretching and foam rolling, offically started with @Gains Man today with first workout completed feeling way better and have fallen back inlove with training again

Added in daily 3IU GH

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Push

Cardio:
N/A

Sauna:
N/A

Current steps:
11305

Morning Weight:
89.4 kg

Sleep:
7 hour 58 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
64
BP:
102/69

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 3IU GH
Daily 2.5mg GHKCU
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

Good work bro! Some nice work outs there

 

[KRATOSG]

Today's log
21/7/26

Sponsor:
Oils @
Supplements @

Workout:
Pull

Cardio:
20 minutes elliptical level 9 gradient 2
129bpm

Sauna:
N/A

Current steps:
10538

Morning Weight:
88.5 kg

Sleep:
7 hour 54 minutes

Sleep tracker tracked it as 99% efficiency with high range reference of REM, Deep and Light

RHR:
72
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

Good work bro! Some nice work outs there

Thanks @Paps-bio such an improvement from the old stuff

Solid update bro great to see you with gains man
Will have to steal some training session from you

Yeah im loving the reduced workload i now mentally am able to get through workouts without falling on my facr

nice work - gains man sure gets some great results!

Can't wait too see them

big lifting legend

@Grumpy1 @abolone @koba @gar71 @Ohdamn

Thanks mate!

 

[KRATOSG]

Yesterday's log
22/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs

Cardio:
20 minutes treadmill 5.5kmh gradient 6
110bpm

Sauna:
N/A

Current steps:
11234

Morning Weight:
88.5 kg

Sleep:
7 hour 55 minutes

Sleep tracker tracked it as 99% efficiency with high range reference of REM, Deep and Light

RHR:
67
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

Today's log
23/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Upper

Cardio:
N/A

Sauna:
N/A

Current steps:
10122

Morning Weight:
88.8 kg

Sleep:
8 hour 55 minutes

Sleep tracker tracked it as 99% efficiency with high range reference of REM, Deep and Light

RHR:
75
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[the_alcatraz]

Yesterday's log
22/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs

Cardio:
20 minutes treadmill 5.5kmh gradient 6
110bpm

Sauna:
N/A

Current steps:
11234

Morning Weight:
88.5 kg

Sleep:
7 hour 55 minutes

Sleep tracker tracked it as 99% efficiency with high range reference of REM, Deep and Light

RHR:
67
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

Today's log
23/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Upper

Cardio:
N/A

Sauna:
N/A

Current steps:
10122

Morning Weight:
88.8 kg

Sleep:
8 hour 55 minutes

Sleep tracker tracked it as 99% efficiency with high range reference of REM, Deep and Light

RHR:
75
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

training hard LFG legend

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

 

[Grumpy1]

Solid training and meals bro

 

[KRATOSG]

Today's log
24/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs 2

Cardio:
N/A

Sauna:
N/A

Current steps:
10567

Morning Weight:
89 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
75
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca x3
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control x3

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[the_alcatraz]

Today's log
24/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs 2

Cardio:
N/A

Sauna:
N/A

Current steps:
10567

Morning Weight:
89 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
75
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca x3
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control x3

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

hard up training bro

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

 

[Grumpy1]

Smashing the training

 

[KRATOSG]

Today's log
25/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Core / Cardio

Cardio:
Elliptical 30 mins gradient 2 level 9 135bpm with 2 minutes sprint and hold at 165bpm

Been a little slack this week with cardio usually im up to my cardio target by middle of the week however this week slipped away, however tomorrow is my recovery and LLIS cardio day

Sauna:
N/A

Current steps:
15580

Morning Weight:
88.6 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
65
BP:
106/65

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[Mr-cable]

Damn bro, you're smashing some serious calories...I'm kinda jealous haha. Good work teaming up with gainsman, he prepped me for a show recently and couldn't be happier with the results we achieved, im sure you'll do very well with him.

 

[the_alcatraz]

Today's log
25/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Core / Cardio

Cardio:
Elliptical 30 mins gradient 2 level 9 135bpm with 2 minutes sprint and hold at 165bpm

Been a little slack this week with cardio usually im up to my cardio target by middle of the week however this week slipped away, however tomorrow is my recovery and LLIS cardio day

Sauna:
N/A

Current steps:
15580

Morning Weight:
88.6 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
65
BP:
106/65

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

smashing the foods legend

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

 

[Grumpy1]

Still doing some solid cardio even though you say been a little slack
Good meals

 

[Paps-bio]

Today's log
24/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs 2

Cardio:
N/A

Sauna:
N/A

Current steps:
10567

Morning Weight:
89 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
75
BP:
102/68

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca x3
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control x3

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

Smashing those calves up bro nice work!!

 

[HarleyGuy]

Today's log
25/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Core / Cardio

Cardio:
Elliptical 30 mins gradient 2 level 9 135bpm with 2 minutes sprint and hold at 165bpm

Been a little slack this week with cardio usually im up to my cardio target by middle of the week however this week slipped away, however tomorrow is my recovery and LLIS cardio day

Sauna:
N/A

Current steps:
15580

Morning Weight:
88.6 kg

Sleep:
7 hour 53 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
65
BP:
106/65

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4876
Protein:
290 grams
Carbs:
702 grams
Fats:
82 grams

Meal 1
150 grams rice flour
30 grams whey isolate
100 grams banana
100 grams berries
3 Eggs
P 58g C 138g F 30g

Meal 2
120 grams greek yoghurt
35 grams whey isolate
100 grams banana
100 grams mixed berries
P 41g C 36g F 2g

Meal 3
200 grams chicken breast
50 grams green beans
50 grams beetroot
50 grams pineapple
150 grams white rice
P 71g C 131g F 8g

Meal 4 (pre workout)
200 grams rice flour
100 grams banana
10 grams 85% dark chocolate
35 grams whey isolate
20 grams honey
5 grams lite salt
P 43g C 184g F 12g

Intra workout
700mls coconut water
60grams HBCD
P 5g C 75g F 1g

Meal 5
250 grams lean ground beef
150 grams white rice
100 grams green beans
100 grams pineapple
10 grams ghee
P 66g C 136g F 28g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

You train hard bro that explains the great sleep scores too! Great log here too keep up the great work. I like elliptical too it takes the pounding off the knees the treadmill always ends up doing.

 

[KRATOSG]

You train hard bro that explains the great sleep scores too! Great log here too keep up the great work. I like elliptical too it takes the pounding off the knees the treadmill always ends up doing.

Smashing those calves up bro nice work!!

Still doing some solid cardio even though you say been a little slack
Good meals

smashing the foods legend

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

Thanks guys appreciate it all!
Food was just changed up today

 

[KRATOSG]

Today's log
26/7/26

Update: complete readjustment of my meals all weights for proteins and carbs are cooked weights

Sponsor:
Oils @
Supplements @

Workout:
Recovery and meal prep day spent waking up before sunrise. Enjoyed a kamikaze whilst getting some steps in as it rosed

Cardio:
27 minutes treadmil 5kmh 5 degrees 96bpm

Sauna:
N/A

Current steps:
12545

Morning Weight:
89kg

Sleep:
7 hours

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
68
BP:
112/60

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[the_alcatraz]

Today's log
26/7/26

Update: complete readjustment of my meals all weights for proteins and carbs are cooked weights

Sponsor:
Oils @
Supplements @

Workout:
Recovery and meal prep day spent waking up before sunrise. Enjoyed a kamikaze whilst getting some steps in as it rosed

Cardio:
27 minutes treadmil 5kmh 5 degrees 96bpm

Sauna:
N/A

Current steps:
12545

Morning Weight:
89kg

Sleep:
7 hours

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
68
BP:
112/60

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

sunset looks dope bro u eat clean too

@Grumpy1 @abolone @HarleyGuy @koba @gar71 @BSS @Ohdamn

 

[Grumpy1]

Solid meals love the sunset

 

[KRATOSG]

Today's log
27/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Push

Cardio:
N/A

Sauna:
N/A

Current steps:
9789

Morning Weight:
89.3kg

Sleep:
7 hours 26 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
68
BP:
106/60

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

sunset looks dope bro u eat clean too

@Grumpy1 @abolone @HarleyGuy @koba @gar71 @BSS @Ohdamn

Thanks guys was a great way to start my week watching the sun rise haha

 

[rizzlekdizzle]

Nice workout mate love a push day!

 

[KRATOSG]

Yesterday's log
28/7/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Pull

Cardio:
N/A

Sauna:
N/A

Current steps:
10267

Morning Weight:
89.3kg

Sleep:
7 hours 52 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
77
BP:
104/60

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

Today's log
29/7/26

Had a fantastic sleep last night especially time wise. Weights on exercises going up well seeing how my body comp is going after this week as it maybe time to have a slight reduction in calories as my digestion is starting to take a bit of a hit

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs

Cardio:
N/A

Sauna:
N/A

Current steps:
10935

Morning Weight:
89.3kg

Sleep:
9 hours 14 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
80
BP:
105/55

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[rizzlekdizzle]

wow nearly 5000 calories!

 

[KRATOSG]

wow nearly 5000 calories!

Yeah im hitting struggle street hard haha

 

[HarleyGuy]

Today's log
29/7/26

Had a fantastic sleep last night especially time wise. Weights on exercises going up well seeing how my body comp is going after this week as it maybe time to have a slight reduction in calories as my digestion is starting to take a bit of a hit

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Legs

Cardio:
N/A

Sauna:
N/A

Current steps:
10935

Morning Weight:
89.3kg

Sleep:
9 hours 14 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
80
BP:
105/55

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

Diet is honed right in love the manuka honey, and great arms in your pic!

 

[KRATOSG]

Yesterday's log
30/7/26

Hit some new weights after reaching my rep goals in previous weeks workouts

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Upper

Cardio:
10 mins elliptical 130bpm

Sauna:
N/A

Current steps:
10935

Morning Weight:
89.3kg

Sleep:
9 hours 14 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
80
BP:
109/66

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

Today's log
31/7/26

GH has been increased to 5ius as trying to dig a bit deeper as food currently isn't really able to be increased and any reduction would put me basically into a deficit and would be the end of my growth phase. Current plan is another adjustment of my main carbs as today I did pasta in all my meals and I seemed to handle that better with less bloat so will continue that for the next week

Sponsor:
Oils @
Supplements @

Workout:
Legs

Cardio:
10 mins elliptical 130bpm

Sauna:
N/A

Current steps:
12231

Morning Weight:
90.5kg

Sleep:
6 hours 45 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
70
BP:
105/67

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 5iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Legs/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[the_alcatraz]

Yesterday's log
30/7/26

Hit some new weights after reaching my rep goals in previous weeks workouts

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Upper

Cardio:
10 mins elliptical 130bpm

Sauna:
N/A

Current steps:
10935

Morning Weight:
89.3kg

Sleep:
9 hours 14 minutes

Sleep tracker tracked it as 97% efficiency with high range reference of REM, Deep and Light

RHR:
80
BP:
109/66

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 3iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

Today's log
31/7/26

GH has been increased to 5ius as trying to dig a bit deeper as food currently isn't really able to be increased and any reduction would put me basically into a deficit and would be the end of my growth phase. Current plan is another adjustment of my main carbs as today I did pasta in all my meals and I seemed to handle that better with less bloat so will continue that for the next week

Sponsor:
Oils @
Supplements @

Workout:
Legs

Cardio:
10 mins elliptical 130bpm

Sauna:
N/A

Current steps:
12231

Morning Weight:
90.5kg

Sleep:
6 hours 45 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
70
BP:
105/67

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 5iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Legs/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

hard training u legend

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

 

[Grumpy1]

Great training solid meals great consistency

 

[KRATOSG]

hard training u legend

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

Great training solid meals great consistency

Thanks guys much appreciated, having the reduced sets in my workouts has been a god send

 

[Paps-bio]

Today's log
31/7/26

GH has been increased to 5ius as trying to dig a bit deeper as food currently isn't really able to be increased and any reduction would put me basically into a deficit and would be the end of my growth phase. Current plan is another adjustment of my main carbs as today I did pasta in all my meals and I seemed to handle that better with less bloat so will continue that for the next week

Sponsor:
Oils @
Supplements @

Workout:
Legs

Cardio:
10 mins elliptical 130bpm

Sauna:
N/A

Current steps:
12231

Morning Weight:
90.5kg

Sleep:
6 hours 45 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
70
BP:
105/67

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 5iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
290 grams
Carbs:
710 grams
Fats:
87 grams

Meal 1
120 grams rice flour
40 grams whey isolate
220 grams banana
5 grams heart salt
3 grams cinnamon
20 grams almond butter
P 48g C 137g F 14g

Meal 2
150 grams chicken mince
150 grams pineapple
250 grams penne pasta
10g olive oil
P 60g C 94g F 16g

Meal 3
170 grams beef mince
150 grams pineapple
250 grams white rice
5 grams ghee
P 47g C 86g F 17g

Meal 4
150 grams chicken mince
250 grams penne pasta
150 grams pineapple
10g olive oil
P 60g C 94g F 16g

Meal 5 (pre workout)
200 grams rice flour
200 grams banana
5 grams heart salt
10 grams whey protein
30 grams manuka honey
P 27g C 213g F 3g

Meal 6
170 grams beef mince
250 grams white rice
150 grams pineapple
10 grams ghee
P 47g C 86g F 17g

Workout:
Push/Pull/Legs/Upper/Legs/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

7ltrs water nice job brother!! You be pissing like a race horse

 

[KRATOSG]

7ltrs water nice job brother!! You be pissing like a race horse

Honestly not that bad tbh

 

[KRATOSG]

Yesterday's log
1/8/26

Made some further adjustments to my meals as I found that my digestion is much better without rice

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Recovery day

Cardio:
N/A

Sauna:
N/A

Current steps:
15951

Morning Weight:
90.8kg

Sleep:
6 hours 35 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
65
BP:
105/62

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 5iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
300 grams
Carbs:
720 grams
Fats:
71 grams

Meal 1
120 grams rice flour
40 grams whey isolate
100 grams banana
100 grams blueberries
5 grams heart salt
3 grams cinnamon
40 grams almond butter
P 50g C 136g F 23g

Meal 2
150 grams chicken mince
150 grams pineapple
120 grams spaghetti
100 grams mixed vegetables
50 grams beetroot
P 56g C 72g F 8g

Meal 3
150 grams beef mince
150 grams pineapple
120 grams spaghetti
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

Meal 4 (Pre Workout)
200 grams rice flour
150 grams banana
5 grams heart salt
20 grams whey protein
30 grams manuka honey
5 grams cinnamon
P 34g C 213g F 3g

Intra workout
1000ml Chocolate coconut water
40 grams dextrose
P 5g C 78g F 6g

Meal 5
150 grams chicken mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 56g C 73g F 10g

Meal 6
150 grams beef mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

Workout:
Push/Pull/Legs/Upper/Legs/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[the_alcatraz]

Yesterday's log
1/8/26

Made some further adjustments to my meals as I found that my digestion is much better without rice

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Recovery day

Cardio:
N/A

Sauna:
N/A

Current steps:
15951

Morning Weight:
90.8kg

Sleep:
6 hours 35 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
65
BP:
105/62

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 5iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
300 grams
Carbs:
720 grams
Fats:
71 grams

Meal 1
120 grams rice flour
40 grams whey isolate
100 grams banana
100 grams blueberries
5 grams heart salt
3 grams cinnamon
40 grams almond butter
P 50g C 136g F 23g

Meal 2
150 grams chicken mince
150 grams pineapple
120 grams spaghetti
100 grams mixed vegetables
50 grams beetroot
P 56g C 72g F 8g

Meal 3
150 grams beef mince
150 grams pineapple
120 grams spaghetti
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

Meal 4 (Pre Workout)
200 grams rice flour
150 grams banana
5 grams heart salt
20 grams whey protein
30 grams manuka honey
5 grams cinnamon
P 34g C 213g F 3g

Intra workout
1000ml Chocolate coconut water
40 grams dextrose
P 5g C 78g F 6g

Meal 5
150 grams chicken mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 56g C 73g F 10g

Meal 6
150 grams beef mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

Workout:
Push/Pull/Legs/Upper/Legs/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

i gotta try some chocolate water never seen bro

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

 

[BSS]

Yesterday's log
1/8/26

Made some further adjustments to my meals as I found that my digestion is much better without rice

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Recovery day

Cardio:
N/A

Sauna:
N/A

Current steps:
15951

Morning Weight:
90.8kg

Sleep:
6 hours 35 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
65
BP:
105/62

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 5iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
300 grams
Carbs:
720 grams
Fats:
71 grams

Meal 1
120 grams rice flour
40 grams whey isolate
100 grams banana
100 grams blueberries
5 grams heart salt
3 grams cinnamon
40 grams almond butter
P 50g C 136g F 23g

Meal 2
150 grams chicken mince
150 grams pineapple
120 grams spaghetti
100 grams mixed vegetables
50 grams beetroot
P 56g C 72g F 8g

Meal 3
150 grams beef mince
150 grams pineapple
120 grams spaghetti
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

Meal 4 (Pre Workout)
200 grams rice flour
150 grams banana
5 grams heart salt
20 grams whey protein
30 grams manuka honey
5 grams cinnamon
P 34g C 213g F 3g

Intra workout
1000ml Chocolate coconut water
40 grams dextrose
P 5g C 78g F 6g

Meal 5
150 grams chicken mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 56g C 73g F 10g

Meal 6
150 grams beef mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

Workout:
Push/Pull/Legs/Upper/Legs/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

BP at 105/62 with nearly 16k steps logged on a recovery day is a good place to be sitting legend, come drop a gday in my log sometime.

 

[Grumpy1]

Great update bro interesting Viagra pre workout instead of cialis same results?

 

[abolone]

150 grams beef mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

this meal is solid man!

 

[KRATOSG]

Yesterday's log
2/8/26

Current plans with this growth phase is too end it around end of August / September hoping by then I've climbed to around 92 to 93kg fasted seems my metabolism is still firing quite well as my weight has been relatively quite slow

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Core / Cardio

Cardio:
30 minutes elliptical level 9 grade 2 125bpm

Sauna:
20 minutes

Current steps:
13400

Morning Weight:
91.5kg

Sleep:
7 hours 35 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
70
BP:
104/65

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 5iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
300 grams
Carbs:
720 grams
Fats:
71 grams

Meal 1
120 grams rice flour
40 grams whey isolate
100 grams banana
100 grams blueberries
5 grams heart salt
3 grams cinnamon
40 grams almond butter
P 50g C 136g F 23g

Meal 2
150 grams chicken mince
150 grams pineapple
120 grams spaghetti
100 grams mixed vegetables
50 grams beetroot
P 56g C 72g F 8g

Meal 3
150 grams beef mince
150 grams pineapple
120 grams spaghetti
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

Meal 4 (Pre Workout)
200 grams rice flour
150 grams banana
5 grams heart salt
20 grams whey protein
30 grams manuka honey
5 grams cinnamon
P 34g C 213g F 3g

Intra workout
1000ml Chocolate coconut water
40 grams dextrose
P 5g C 78g F 6g

Meal 5
150 grams chicken mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 56g C 73g F 10g

Meal 6
150 grams beef mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

Workout:
Push/Pull/Legs/Upper/Legs/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

Today's log
3/8/26

Sponsor:
Oils @Onyx Labs
Supplements @CS Supps

Workout:
Push

Cardio:
10 minutes treadmil 110 bpm 5.5 incline 5.5kph

Sauna:
N/A

Current steps:
10230

Morning Weight:
93kg

Sleep:
7 hours 55 minutes

Sleep tracker tracked it as 98% efficiency with high range reference of REM, Deep and Light

RHR:
71
BP:
104/60

Water:
7 litres down

Total Weekly Anabolic Load:
550mg
Daily 70mg Test E
Daily 7mg EQ
Daily 2.5mg GHKCU
Daily 5iu GH
Weekly 1.5mg Reta used for lipids

Current Pre Workout:
50mg Viagra
Zombie Labs non stim x2

Current Support Stack:
CS Supps All in One Super
400mg Coq10 Ubiquinone
4200mg Fish Oil EPA DHA
2000iu Vit D3
80mcg Vit K2
500mg DIM
450mg Cs Supps Tudca
100mg LGluthatione 3 times a week
Cs Supps Blood Sugar Control

Sleep Stack:
200mg P5P
4000mg Glycine
CS supps Night Night

Meals:
All eaten

Calories:
4900
Protein:
300 grams
Carbs:
720 grams
Fats:
71 grams

Meal 1
120 grams rice flour
40 grams whey isolate
100 grams banana
100 grams blueberries
5 grams heart salt
3 grams cinnamon
40 grams almond butter
P 50g C 136g F 23g

Meal 2
150 grams chicken mince
150 grams pineapple
120 grams spaghetti
100 grams mixed vegetables
50 grams beetroot
P 56g C 72g F 8g

Meal 3
150 grams beef mince
150 grams pineapple
120 grams spaghetti
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

Meal 4 (Pre Workout)
200 grams rice flour
150 grams banana
5 grams heart salt
20 grams whey protein
30 grams manuka honey
5 grams cinnamon
P 34g C 213g F 3g

Intra workout
1000ml Chocolate coconut water
40 grams dextrose
P 5g C 78g F 6g

Meal 5
150 grams chicken mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 56g C 73g F 10g

Meal 6
150 grams beef mince
120 grams spaghetti
150 grams pineapple
100 grams mixed vegetables
50 grams beetroot
P 47g C 73g F 10g

Workout:
Push/Pull/Legs/Upper/Legs/Core

Cardio:
Min 10k steps Mon to Thurs, Fri to Sun min 15k
60 to 90 minutes weekly not including steps
Sauna sessions total 20 - 40 minutes weekly

 

[KRATOSG]

i gotta try some chocolate water never seen bro

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

Yeah im not the biggest fan of plain coconut water mind you my dextrose is unflavoured but i just realised the potassium of the flavoured one from aldi is half of the cocobella so picked a few of those up today

Great update bro interesting Viagra pre workout instead of cialis same results?

My cs all in one has 10mg cialis in it so im just hitting double pde5 inhibitors but viagra can give some people a headache

this meal is solid man!

Youll noticed all my meals are pretty much the same haha im simple in that regard

BP at 105/62 with nearly 16k steps logged on a recovery day is a good place to be sitting legend, come drop a gday in my log sometime.

Thanks bro yeah i hit alot of steps weekly and i shall swing by when i find it