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Approved Log Cutting Cycle Log
- Thread starter Metal_Militia11
- Start date
Thanks bro, coach thinks 4 more weeks of the cut left. I'm saying we go to 8%, I feel we're at maybe 11 - 11.5% atm.Solid update brother @Metal_Militia11 tracking real nice bro
Thanks my bro, hoping this the cut where it all comes out finally! hahah
Thanks bro, back is bit flat this time around, which is weird as I love pull sessions and always felt back was my strongest part. Alas, I was wrong
Attachments
sweet TD
DAILY CHECK-IN – 10/9/2026
CURRENT SPONSORS
Peptides/HGH: @IronHQ
Threema: NZJH7H3A
AAS/TRT: @shadow labs
PERFORMANCE ENHANCEMENT PROTOCOL
PEPTIDES/HGH | @IronHQ
CURRENT STATS
Weekly Avg Weight: 88.3kg
Current Phase: Cut
Current Goal: 8% BF
TRAINING / WORKOUT
Workout: Day 2 – Pull
Neutral Grip Pulldown
3 x 8–10
Set 1 – 89kg x 8
Set 2 – 80kg x 8
Set 3 – 80kg x 8
Chest Supported Row
Any machine variation
3 x 8–10
Set 1 – 80kg x 10
Set 2 – 90kg x 10
Set 3 – 90kg x 10
Single Arm Lat Pulldown
2 x 10–12
Set 1 – 35kg x 10
Set 2 – 35kg x 11
Wide Grip Lat Pulldown
2 x 12–15
Set 1 – 40kg x 15
Set 2 – 47kg x 13
Rear Delt Fly
DB / Machine / Cable
4 x 15–20
Set 1 – 7.5kg x 20
Set 2 – 7.5kg x 19
Set 3 – 7.5kg x 20
Set 4 – 7.5kg x 16
Bicep Curl
BB / EZ Bar / Cable / Machine
Flat Bar Cable
3 x 8–12
Set 1 – 24.5kg x 10
Set 2 – 24.5kg x 9
Set 3 – 21.25kg x 9
Hammer Curl
DB / Rope
2 x 10–12
Set 1 – 17.5kg x 12
Set 2 – 17.5kg x 12
Training Notes:
CARDIO / ACTIVITY
DAILY SUMMARY
Weekly average is now sitting at 88.3kg, and coach has pushed calories up from the previous target as the cut continues to move. Pull session completed today with strong work across lats, upper back, rear delts and biceps. Chest-supported rows were the standout, holding 90kg for two sets of 10, while pulldowns stayed productive and rear delt work remained consistent across all four sets. Overall, solid execution and another good training day while continuing to push towards 8% body fat.
The Crew
CURRENT SPONSORS
Peptides/HGH: @IronHQ
Threema: NZJH7H3A
AAS/TRT: @shadow labs
PERFORMANCE ENHANCEMENT PROTOCOL
PEPTIDES/HGH | @IronHQ
- Retatrutide: 1mg Monday and Thursday upon wake
- 5-amino-1 MQ - 50mg Training Days
- ATX-304 - 50mg training days
- Anavar 40mg pre-training
- KLOW: 500mcg / 500mcg / 500mcg and 2.5mg – BPC / TB500 / KPV and GHK respectively Monday to Friday
- GH: 2iu pre-bed – Monday to Friday
- Glutathione: 200mg x 2 times a week
- Test Enanthate: 50mg Monday to Friday = 150mg/wk
- Primobolan: 100mg Monday / Wednesday / Friday = 150mg/wk
- Mast E: 100mg Monday / Wednesday / Friday = 150mg/wk
CURRENT STATS
Weekly Avg Weight: 88.3kg
Current Phase: Cut
Current Goal: 8% BF
TRAINING / WORKOUT
Workout: Day 2 – Pull
Neutral Grip Pulldown
3 x 8–10
Set 1 – 89kg x 8
Set 2 – 80kg x 8
Set 3 – 80kg x 8
Chest Supported Row
Any machine variation
3 x 8–10
Set 1 – 80kg x 10
Set 2 – 90kg x 10
Set 3 – 90kg x 10
Single Arm Lat Pulldown
2 x 10–12
Set 1 – 35kg x 10
Set 2 – 35kg x 11
Wide Grip Lat Pulldown
2 x 12–15
Set 1 – 40kg x 15
Set 2 – 47kg x 13
Rear Delt Fly
DB / Machine / Cable
4 x 15–20
Set 1 – 7.5kg x 20
Set 2 – 7.5kg x 19
Set 3 – 7.5kg x 20
Set 4 – 7.5kg x 16
Bicep Curl
BB / EZ Bar / Cable / Machine
Flat Bar Cable
3 x 8–12
Set 1 – 24.5kg x 10
Set 2 – 24.5kg x 9
Set 3 – 21.25kg x 9
Hammer Curl
DB / Rope
2 x 10–12
Set 1 – 17.5kg x 12
Set 2 – 17.5kg x 12
Training Notes:
- Performance: Completed full Day 2 Pull session
- Back output: Strong session across pulldowns, chest-supported rows and single-arm lat work
- Strength: Chest-supported row was the standout movement, with 90kg held for 10 reps across sets 2 and 3
- Lats: Neutral grip pulldown and wide grip pulldown both stayed inside target ranges
- Rear delts: Very consistent work, with all four sets staying within the 15–20 rep range
- Biceps: Flat bar cable curls stayed within range; hammer curl set 1 reps still need to be added
- Intensity: Productive pull session with good execution and strong load selection across the back work
- Niggles/issues: [insert here]
CARDIO / ACTIVITY
- Steps: AVG Weekly Steps 12,000
- LISS: Coach has cut it out this week
- HIIT: None
DAILY SUMMARY
Weekly average is now sitting at 88.3kg, and coach has pushed calories up from the previous target as the cut continues to move. Pull session completed today with strong work across lats, upper back, rear delts and biceps. Chest-supported rows were the standout, holding 90kg for two sets of 10, while pulldowns stayed productive and rear delt work remained consistent across all four sets. Overall, solid execution and another good training day while continuing to push towards 8% body fat.
The Crew
- Rogue Pineapple
https://www.elitefitness.com/forum/threads/long-term-cycle-training-log.1517265/#post-19298411 - vigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936 - Fillo calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000 - Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187 - Koba
https://www.elitefitness.com/forum/...on-hgh-insulin-blast-cycle-log.1516609/page-4 - Rizzlekdizzle
https://www.elitefitness.com/forum/threads/lean-bulk-cycle.1517810/#post-19299417 - Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/ - Gooner
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126 - Fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
pics of u bro we need them
DAILY CHECK-IN – 18/9/2026
CURRENT SPONSORS
Peptides/HGH: @IronHQ
Threema: NZJH7H3A
AAS/TRT: @shadow labs
PERFORMANCE ENHANCEMENT PROTOCOL
PEPTIDES/HGH | @IronHQ
Purchased outside the above
- 20 - 30mg Anavar per day: pre-workout
- 50mg of ATX304
CURRENT STATS
Morning Weight: 88.6kg
Weekly Avg Weight: 88.3kg
Current Phase: Cut
Current Goal: 8% BF
Current Visual BF Estimate: ~9–10%
Definitely getting into the pointy end of the cut now. Based on the current look and weight trend, I think I’m getting close, but I’m not calling it 8% yet.
CARDIAC / HEALTH UPDATE
One of the things I wanted to properly assess during this process was cardiovascular health, particularly given the history of PED use.
The recent cardiac work-up has been very reassuring from a structural-function perspective.
Echocardiogram findings:
Still treating cardiovascular health as an ongoing priority rather than taking one good set of results as permission to ignore BP, lipids, ApoB, haematocrit, aerobic fitness and future monitoring.
My next hit on the agenda will be to get both my RHR and BP down.
Currently my RHR is 68 - 71 depending on day and BP sits mid 130/77 depending on the day.
TRAINING / WORKOUT
Workout: DAY 4 – LEGS
Single Leg Hack Squat
3 x 6–10
Set 1 – Sled 20kg x 10
Set 2 – Sled 40kg x 10
Set 3 – Sled 60kg x 10
Romanian Deadlift – Barbell
3 x 6–10
Set 1 – 60kg x 10
Set 2 – 80kg x 10
Set 3 – 80kg x 10
Leg Press
2 x 10–15
Set 1 – 130kg x 11
Set 2 – 150kg x 11
Seated / Lying Leg Curl
3 x 10–12
Set 1 – 68kg x 12
Set 2 – 75kg x 10
Set 3 – 68kg x 8
Leg Extension –
2 x 12–15
Set 1 – 80kg x 15
Set 2 – 82kg x 13
Standing Calf Raise
4 x 10–15
Set 1 – 195kg x 12
Set 2 – 185kg x 10
Set 3 – 185kg x 10
Set 4 – 185kg x 10
CARDIO / ACTIVITY
DAILY SUMMARY
Morning weight came in at 88.6kg, with the weekly average now sitting around 88.3kg. Visually I think we are somewhere around the 9–10% body-fat mark, so the 8% target is getting close but there is still a little work left to do.
Really happy to also have some objective cardiovascular data behind the health side of this process. The echo showed a 62% EF with normal chamber size, wall thickness, ventricular function and diastolic function, and no significant structural or valvular abnormalities.
CURRENT SPONSORS
Peptides/HGH: @IronHQ
Threema: NZJH7H3A
AAS/TRT: @shadow labs
PERFORMANCE ENHANCEMENT PROTOCOL
PEPTIDES/HGH | @IronHQ
- Retatrutide: 1mg Monday and Thursday upon wake
- MOT-C: 1mg upon wake – Monday to Friday
- SS31: 1mg upon wake – Monday to Friday
- Nasal DSIP: 250mcg before bed
- GH: 2iu pre-bed – Monday to Friday
- Test Enanthate: 50mg Monday to Friday = 250mg/wk
- Primobolan: 100mg Monday / Wednesday / Friday = 300mg/wk
- Mast E: 100mg Monday / Wednesday / Friday = 300mg/wk
Purchased outside the above
- 20 - 30mg Anavar per day: pre-workout
- 50mg of ATX304
CURRENT STATS
Morning Weight: 88.6kg
Weekly Avg Weight: 88.3kg
Current Phase: Cut
Current Goal: 8% BF
Current Visual BF Estimate: ~9–10%
Definitely getting into the pointy end of the cut now. Based on the current look and weight trend, I think I’m getting close, but I’m not calling it 8% yet.
CARDIAC / HEALTH UPDATE
One of the things I wanted to properly assess during this process was cardiovascular health, particularly given the history of PED use.
The recent cardiac work-up has been very reassuring from a structural-function perspective.
Echocardiogram findings:
- LVEF: 62%
- Normal left ventricular size
- Normal LV wall thickness
- Normal LV contractility
- Normal diastolic function
- Normal right ventricular size and systolic function
- Normal left and right atrial size
- Normal aortic root and ascending aorta
- No significant structural abnormalities detected
- No significant valvular abnormalities
- No pericardial effusion
- Only trace/trivial regurgitation noted across some valves
Still treating cardiovascular health as an ongoing priority rather than taking one good set of results as permission to ignore BP, lipids, ApoB, haematocrit, aerobic fitness and future monitoring.
My next hit on the agenda will be to get both my RHR and BP down.
Currently my RHR is 68 - 71 depending on day and BP sits mid 130/77 depending on the day.
TRAINING / WORKOUT
Workout: DAY 4 – LEGS
Single Leg Hack Squat
3 x 6–10
Set 1 – Sled 20kg x 10
Set 2 – Sled 40kg x 10
Set 3 – Sled 60kg x 10
Romanian Deadlift – Barbell
3 x 6–10
Set 1 – 60kg x 10
Set 2 – 80kg x 10
Set 3 – 80kg x 10
Leg Press
2 x 10–15
Set 1 – 130kg x 11
Set 2 – 150kg x 11
Seated / Lying Leg Curl
3 x 10–12
Set 1 – 68kg x 12
Set 2 – 75kg x 10
Set 3 – 68kg x 8
Leg Extension –
2 x 12–15
Set 1 – 80kg x 15
Set 2 – 82kg x 13
Standing Calf Raise
4 x 10–15
Set 1 – 195kg x 12
Set 2 – 185kg x 10
Set 3 – 185kg x 10
Set 4 – 185kg x 10
CARDIO / ACTIVITY
- Steps: Minimum 10,000 daily
- LISS: 4 x 30 mins per week
- HIIT: None
DAILY SUMMARY
Morning weight came in at 88.6kg, with the weekly average now sitting around 88.3kg. Visually I think we are somewhere around the 9–10% body-fat mark, so the 8% target is getting close but there is still a little work left to do.
Really happy to also have some objective cardiovascular data behind the health side of this process. The echo showed a 62% EF with normal chamber size, wall thickness, ventricular function and diastolic function, and no significant structural or valvular abnormalities.
- vigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936 - Fillo calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000 - Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187 - Koba
https://www.elitefitness.com/forum/...on-hgh-insulin-blast-cycle-log.1516609/page-4 - Rizzlekdizzle
https://www.elitefitness.com/forum/threads/lean-bulk-cycle.1517810/#post-19299417 - Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/ - Gooner
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126 - Fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
DAILY CHECK-IN – 24/9/2026
CURRENT SPONSORS
Peptides/HGH: @IronHQ
Threema: NZJH7H3A
AAS/TRT: @shadow labs
PERFORMANCE ENHANCEMENT PROTOCOL
PEPTIDES/HGH | @IronHQ
CURRENT STATS
Morning Weight: 88.0kg
Current Phase: Cut
Current Goal: 8% BF
Weight continues to sit right around the pointy end of the cut now. Main focus remains holding training performance and muscle while continuing to tighten up.
TRAINING / WORKOUT
Workout: DAY 2 – PULL
Neutral Grip Pulldown
3 x 8–10
Set 1 – 77kg x 10
Set 2 – 77kg x 9
Set 3 – 77kg x 9
Chest Supported Row
3 x 8–10
Set 1 – 77kg x 8
Set 2 – 77kg x 8
Set 3 – 67kg x 10
Single Arm Lat Pulldown
2 x 10–12
Set 1 – 28kg x 12
Set 2 – 28kg x 12
Wide Grip Lat Pulldown
2 x 12–15
Set 1 – 28kg x 15
Set 2 – 33kg x 15
Rear Delt Fly
Fly Cables
4 x 15–20
Set 1 – 6.25kg x 20
Set 2 – 6.25kg x 19
Set 3 – 6.25kg x 18
Set 4 – 6.25kg x 18
TRAINING NOTES
CARDIO / ACTIVITY
CURRENT SPONSORS
Peptides/HGH: @IronHQ
Threema: NZJH7H3A
AAS/TRT: @shadow labs
PERFORMANCE ENHANCEMENT PROTOCOL
PEPTIDES/HGH | @IronHQ
- Retatrutide: 1mg Monday and Thursday upon wake
- MOTS-C: 1mg upon wake – Monday to Friday
- GH: 3iu pre-bed – Monday to Friday
- Test Enanthate: 50mg Monday Wednesday Friday = 150mg/wk
- Primobolan: 50mg Monday / Wednesday / Friday = 150mg/wk
CURRENT STATS
Morning Weight: 88.0kg
Current Phase: Cut
Current Goal: 8% BF
Weight continues to sit right around the pointy end of the cut now. Main focus remains holding training performance and muscle while continuing to tighten up.
TRAINING / WORKOUT
Workout: DAY 2 – PULL
Neutral Grip Pulldown
3 x 8–10
Set 1 – 77kg x 10
Set 2 – 77kg x 9
Set 3 – 77kg x 9
Chest Supported Row
3 x 8–10
Set 1 – 77kg x 8
Set 2 – 77kg x 8
Set 3 – 67kg x 10
Single Arm Lat Pulldown
2 x 10–12
Set 1 – 28kg x 12
Set 2 – 28kg x 12
Wide Grip Lat Pulldown
2 x 12–15
Set 1 – 28kg x 15
Set 2 – 33kg x 15
Rear Delt Fly
Fly Cables
4 x 15–20
Set 1 – 6.25kg x 20
Set 2 – 6.25kg x 19
Set 3 – 6.25kg x 18
Set 4 – 6.25kg x 18
TRAINING NOTES
- Performance: Solid Pull session completed while sitting at 88kg bodyweight
- Neutral pulldown: Very consistent — 77kg for 10 / 9 / 9
- Rows: 77kg held for two sets of 8 before dropping to 67kg for 10
- Lat work: Single-arm and wide-grip variations both performed particularly well
- Wide-grip pulldown: Load increased from 28kg to 33kg while still hitting 15 reps
- Rear delts: Controlled rep progression across the first three logged sets
- Biceps: Loads/reps still need to be added to complete the training log
- Overall: Good quality back work without unnecessary volume, which is exactly what I want this deep into the cut
CARDIO / ACTIVITY
- Steps: Minimum 10,000 daily
- LISS: 4 x 30 mins per week
- HIIT: None
Where’d you get the ATX from?
From WL supps website.
WEEKLY CHECK-IN – 30/9/2026
CURRENT SPONSORS
Peptides/HGH: @IronHQThreema: NZJH7H3A
AAS/TRT: @shadow labs
CURRENT STATS
Recent Morning Weight: 88.0kg
Recent Weekly Average: ~88.3kg
Current Phase: Final stages of cut
Current Goal: 8% BF
Current Visual BF Estimate: ~10–11% PHYSIQUE UPDATEProgress photos attached from this week.
Leg size also looks to have been retained well, particularly through the quads, which was something I was keen to preserve during the back half of the cut.
From the side, the waist is noticeably tighter and overall midsection thickness has come down.
From the rear, back width and overall upper-body mass are being held, although the lower back is still one of the areas holding the remaining fat.
My current read is around 10–11% visually. Definitely substantially leaner than earlier in the cut, but I don't think the photos justify calling it 8% yet.
The final difference now is likely to come predominantly from the lower abdomen, lower back and increasing separation through the legs.
CURRENT NUTRITIONCoach has adjusted calories upward as bodyweight and condition have continued moving despite being deep into the cut.
Current working targets:
Training Days
- Calories: ~2,350–2,450
- Protein: ~220g
- Carbohydrates: ~240–270g
- Fats: ~40–50g
- Calories: ~2,150–2,250
- Protein: ~220g
- Carbohydrates: ~170–200g
- Fats: ~45–55g
At this point it is about keeping the deficit sufficient to continue progressing while protecting training performance, recovery and muscle retention.
CARDIO / ACTIVITY- Daily Steps: 10–12k
- Zone 2 / LISS: approximately 5 x 25 min per week
- HIIT: None
TRAININGWe are continuing to prioritise hard, productive working sets while keeping overall fatigue under control.
The goal this deep into the cut isn't to create more gym fatigue for the sake of it.
The goal is to continue providing a strong mechanical stimulus to retain muscle while recovery resources are becoming more limited.
TODAY'S WORKOUT – DAY 1 PUSHIncline Press – Smith Machine
Target: 2 x 6–10Set 1 – 80kg x 8
Set 2 – 80kg x 6
Flat Press – Chest Press
Target: 2 x 10–12Set 1 – 77kg x 12
Set 2 – 77kg x 11
Very solid execution here with both sets inside the programmed range.
Pec Fly – Pec Deck
Target: 2 x 10–15Set 1 – 90kg x 12
Set 2 – 90kg x 11
Good consistency across both sets.
Side Lateral Raise
Target: 4 x 12–20Set 1 – 6.25kg x 12
Set 2 – 8.75kg x 12
Set 3 – 8.75kg x 15
Set 4 – [not recorded]
Shoulder Press
Target: 3 x 15–20Set 1 – 30kg x 20
Set 2 – 40kg x 20
Set 3 – 50kg x 12
Load increased each set. Final set fell below the intended rep range but was considerably heavier.
Overhead Cable Extension
Target: 3 x 10–12Set 1 – 8.75kg x 20
Set 2 – 13.75kg x 15
Set 3 – 11.25kg x [not recorded]
Rope Pushdown
Target: 2 x 12–15Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 18kg x 10
TRAINING NOTES- Full Push session completed
- Incline Smith remains the main lift where strength loss from peak-build condition is most obvious
- Chest press and pec deck performance were strong and consistent
- Lateral raise work stayed productive
- Overall training quality remains good for this stage of the cut
WEEKLY CHECK-INAnother productive week and we're now very clearly into the final part of the cut.
Bodyweight has moved down into the 88kg range, while the photos show noticeably improved abdominal definition and a much tighter waist without an obvious collapse in overall muscularity.
Visually I'm estimating around 10–11% body fat, so there is still a meaningful gap between where I am now and a genuine 8%. The remaining fat is becoming increasingly concentrated around the lower abdomen and lower back, which is exactly where I would expect progress to slow.
The encouraging part is that chest, shoulders, arms, back and particularly quads still look well retained.
Training performance is understandably not at peak-build levels anymore, with incline pressing being the clearest example, but overall output is still holding up reasonably well.
Calories have actually been brought up rather than continually pushed down, while steps and Zone 2 remain consistent. The aim now is to create enough stimulus and enough deficit to finish the job without unnecessarily driving recovery and training performance into the ground.
FOCUS FOR THE COMING WEEK- Keep bodyweight trend moving rather than chasing day-to-day scale drops
- Maintain 10–12k steps consistently
- Complete scheduled Zone 2 work
- Protect training performance and avoid adding junk volume
- Track strength trends across the key compound movements
- Continue assessing condition from weekly photos rather than scale weight alone
- Push towards 8% without sacrificing unnecessary muscle to get there faster
The Crew - vigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936 - Fillo calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000 - Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187 - Koba
https://www.elitefitness.com/forum/...on-hgh-insulin-blast-cycle-log.1516609/page-4 - Rizzlekdizzle
https://www.elitefitness.com/forum/threads/lean-bulk-cycle.1517810/#post-19299417 - Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/ - Gooner
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126 - Fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
Attachments
thick AF legs legend
Threema: NZJH7H3A
Progress photos attached from this week.
Leg size also looks to have been retained well, particularly through the quads, which was something I was keen to preserve during the back half of the cut.
From the side, the waist is noticeably tighter and overall midsection thickness has come down.
From the rear, back width and overall upper-body mass are being held, although the lower back is still one of the areas holding the remaining fat.
My current read is around 10–11% visually. Definitely substantially leaner than earlier in the cut, but I don't think the photos justify calling it 8% yet.
The final difference now is likely to come predominantly from the lower abdomen, lower back and increasing separation through the legs.
Coach has adjusted calories upward as bodyweight and condition have continued moving despite being deep into the cut.
Current working targets:
Training Days
Rest Days
- Calories: ~2,350–2,450
- Protein: ~220g
- Carbohydrates: ~240–270g
- Fats: ~40–50g
The main objective has shifted away from simply pushing calories lower.
- Calories: ~2,150–2,250
- Protein: ~220g
- Carbohydrates: ~170–200g
- Fats: ~45–55g
At this point it is about keeping the deficit sufficient to continue progressing while protecting training performance, recovery and muscle retention.
Activity is doing more of the work now rather than continually stripping food out.
- Daily Steps: 10–12k
- Zone 2 / LISS: approximately 5 x 25 min per week
- HIIT: None
We are continuing to prioritise hard, productive working sets while keeping overall fatigue under control.
The goal this deep into the cut isn't to create more gym fatigue for the sake of it.
The goal is to continue providing a strong mechanical stimulus to retain muscle while recovery resources are becoming more limited.
Incline Press – Smith Machine
Target: 2 x 6–10
Set 1 – 80kg x 8
Set 2 – 80kg x 6
Flat Press – Chest Press
Target: 2 x 10–12
Set 1 – 77kg x 12
Set 2 – 77kg x 11
Very solid execution here with both sets inside the programmed range.
Pec Fly – Pec Deck
Target: 2 x 10–15
Set 1 – 90kg x 12
Set 2 – 90kg x 11
Good consistency across both sets.
Side Lateral Raise
Target: 4 x 12–20
Set 1 – 6.25kg x 12
Set 2 – 8.75kg x 12
Set 3 – 8.75kg x 15
Set 4 – [not recorded]
Shoulder Press
Target: 3 x 15–20
Set 1 – 30kg x 20
Set 2 – 40kg x 20
Set 3 – 50kg x 12
Load increased each set. Final set fell below the intended rep range but was considerably heavier.
Overhead Cable Extension
Target: 3 x 10–12
Set 1 – 8.75kg x 20
Set 2 – 13.75kg x 15
Set 3 – 11.25kg x [not recorded]
Rope Pushdown
Target: 2 x 12–15
Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 18kg x 10
- Full Push session completed
- Incline Smith remains the main lift where strength loss from peak-build condition is most obvious
- Chest press and pec deck performance were strong and consistent
- Lateral raise work stayed productive
- Overall training quality remains good for this stage of the cut
Another productive week and we're now very clearly into the final part of the cut.
Bodyweight has moved down into the 88kg range, while the photos show noticeably improved abdominal definition and a much tighter waist without an obvious collapse in overall muscularity.
Visually I'm estimating around 10–11% body fat, so there is still a meaningful gap between where I am now and a genuine 8%. The remaining fat is becoming increasingly concentrated around the lower abdomen and lower back, which is exactly where I would expect progress to slow.
The encouraging part is that chest, shoulders, arms, back and particularly quads still look well retained.
Training performance is understandably not at peak-build levels anymore, with incline pressing being the clearest example, but overall output is still holding up reasonably well.
Calories have actually been brought up rather than continually pushed down, while steps and Zone 2 remain consistent. The aim now is to create enough stimulus and enough deficit to finish the job without unnecessarily driving recovery and training performance into the ground.
- Keep bodyweight trend moving rather than chasing day-to-day scale drops
- Maintain 10–12k steps consistently
- Complete scheduled Zone 2 work
- Protect training performance and avoid adding junk volume
- Track strength trends across the key compound movements
- Continue assessing condition from weekly photos rather than scale weight alone
- Push towards 8% without sacrificing unnecessary muscle to get there faster
The Crew- vigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936- Fillo calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000- Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187- Koba
https://www.elitefitness.com/forum/...on-hgh-insulin-blast-cycle-log.1516609/page-4- Rizzlekdizzle
https://www.elitefitness.com/forum/threads/lean-bulk-cycle.1517810/#post-19299417- Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/- Gooner
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126- Fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy
Threema: NZJH7H3A
Progress photos attached from this week.
Leg size also looks to have been retained well, particularly through the quads, which was something I was keen to preserve during the back half of the cut.
From the side, the waist is noticeably tighter and overall midsection thickness has come down.
From the rear, back width and overall upper-body mass are being held, although the lower back is still one of the areas holding the remaining fat.
My current read is around 10–11% visually. Definitely substantially leaner than earlier in the cut, but I don't think the photos justify calling it 8% yet.
The final difference now is likely to come predominantly from the lower abdomen, lower back and increasing separation through the legs.
Coach has adjusted calories upward as bodyweight and condition have continued moving despite being deep into the cut.
Current working targets:
Training Days
Rest Days
- Calories: ~2,350–2,450
- Protein: ~220g
- Carbohydrates: ~240–270g
- Fats: ~40–50g
The main objective has shifted away from simply pushing calories lower.
- Calories: ~2,150–2,250
- Protein: ~220g
- Carbohydrates: ~170–200g
- Fats: ~45–55g
At this point it is about keeping the deficit sufficient to continue progressing while protecting training performance, recovery and muscle retention.
Activity is doing more of the work now rather than continually stripping food out.
- Daily Steps: 10–12k
- Zone 2 / LISS: approximately 5 x 25 min per week
- HIIT: None
We are continuing to prioritise hard, productive working sets while keeping overall fatigue under control.
The goal this deep into the cut isn't to create more gym fatigue for the sake of it.
The goal is to continue providing a strong mechanical stimulus to retain muscle while recovery resources are becoming more limited.
Incline Press – Smith Machine
Target: 2 x 6–10
Set 1 – 80kg x 8
Set 2 – 80kg x 6
Flat Press – Chest Press
Target: 2 x 10–12
Set 1 – 77kg x 12
Set 2 – 77kg x 11
Very solid execution here with both sets inside the programmed range.
Pec Fly – Pec Deck
Target: 2 x 10–15
Set 1 – 90kg x 12
Set 2 – 90kg x 11
Good consistency across both sets.
Side Lateral Raise
Target: 4 x 12–20
Set 1 – 6.25kg x 12
Set 2 – 8.75kg x 12
Set 3 – 8.75kg x 15
Set 4 – [not recorded]
Shoulder Press
Target: 3 x 15–20
Set 1 – 30kg x 20
Set 2 – 40kg x 20
Set 3 – 50kg x 12
Load increased each set. Final set fell below the intended rep range but was considerably heavier.
Overhead Cable Extension
Target: 3 x 10–12
Set 1 – 8.75kg x 20
Set 2 – 13.75kg x 15
Set 3 – 11.25kg x [not recorded]
Rope Pushdown
Target: 2 x 12–15
Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 18kg x 10
- Full Push session completed
- Incline Smith remains the main lift where strength loss from peak-build condition is most obvious
- Chest press and pec deck performance were strong and consistent
- Lateral raise work stayed productive
- Overall training quality remains good for this stage of the cut
Another productive week and we're now very clearly into the final part of the cut.
Bodyweight has moved down into the 88kg range, while the photos show noticeably improved abdominal definition and a much tighter waist without an obvious collapse in overall muscularity.
Visually I'm estimating around 10–11% body fat, so there is still a meaningful gap between where I am now and a genuine 8%. The remaining fat is becoming increasingly concentrated around the lower abdomen and lower back, which is exactly where I would expect progress to slow.
The encouraging part is that chest, shoulders, arms, back and particularly quads still look well retained.
Training performance is understandably not at peak-build levels anymore, with incline pressing being the clearest example, but overall output is still holding up reasonably well.
Calories have actually been brought up rather than continually pushed down, while steps and Zone 2 remain consistent. The aim now is to create enough stimulus and enough deficit to finish the job without unnecessarily driving recovery and training performance into the ground.
- Keep bodyweight trend moving rather than chasing day-to-day scale drops
- Maintain 10–12k steps consistently
- Complete scheduled Zone 2 work
- Protect training performance and avoid adding junk volume
- Track strength trends across the key compound movements
- Continue assessing condition from weekly photos rather than scale weight alone
- Push towards 8% without sacrificing unnecessary muscle to get there faster
The Crew- vigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936- Fillo calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000- Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187- Koba
https://www.elitefitness.com/forum/...on-hgh-insulin-blast-cycle-log.1516609/page-4- Rizzlekdizzle
https://www.elitefitness.com/forum/threads/lean-bulk-cycle.1517810/#post-19299417- Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/- Gooner
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126- Fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
Final stretch to 8% with the quads still holding through the back half of the cut is a good place to be at 88.
Huge legs bro!
Looking pretty sharp brother, yeah i while to go before the 8% range but you would look even leaner with a shave too to give a clearer picture of where things are at.
Threema: NZJH7H3A
Progress photos attached from this week.
Leg size also looks to have been retained well, particularly through the quads, which was something I was keen to preserve during the back half of the cut.
From the side, the waist is noticeably tighter and overall midsection thickness has come down.
From the rear, back width and overall upper-body mass are being held, although the lower back is still one of the areas holding the remaining fat.
My current read is around 10–11% visually. Definitely substantially leaner than earlier in the cut, but I don't think the photos justify calling it 8% yet.
The final difference now is likely to come predominantly from the lower abdomen, lower back and increasing separation through the legs.
Coach has adjusted calories upward as bodyweight and condition have continued moving despite being deep into the cut.
Current working targets:
Training Days
Rest Days
- Calories: ~2,350–2,450
- Protein: ~220g
- Carbohydrates: ~240–270g
- Fats: ~40–50g
The main objective has shifted away from simply pushing calories lower.
- Calories: ~2,150–2,250
- Protein: ~220g
- Carbohydrates: ~170–200g
- Fats: ~45–55g
At this point it is about keeping the deficit sufficient to continue progressing while protecting training performance, recovery and muscle retention.
Activity is doing more of the work now rather than continually stripping food out.
- Daily Steps: 10–12k
- Zone 2 / LISS: approximately 5 x 25 min per week
- HIIT: None
We are continuing to prioritise hard, productive working sets while keeping overall fatigue under control.
The goal this deep into the cut isn't to create more gym fatigue for the sake of it.
The goal is to continue providing a strong mechanical stimulus to retain muscle while recovery resources are becoming more limited.
Incline Press – Smith Machine
Target: 2 x 6–10
Set 1 – 80kg x 8
Set 2 – 80kg x 6
Flat Press – Chest Press
Target: 2 x 10–12
Set 1 – 77kg x 12
Set 2 – 77kg x 11
Very solid execution here with both sets inside the programmed range.
Pec Fly – Pec Deck
Target: 2 x 10–15
Set 1 – 90kg x 12
Set 2 – 90kg x 11
Good consistency across both sets.
Side Lateral Raise
Target: 4 x 12–20
Set 1 – 6.25kg x 12
Set 2 – 8.75kg x 12
Set 3 – 8.75kg x 15
Set 4 – [not recorded]
Shoulder Press
Target: 3 x 15–20
Set 1 – 30kg x 20
Set 2 – 40kg x 20
Set 3 – 50kg x 12
Load increased each set. Final set fell below the intended rep range but was considerably heavier.
Overhead Cable Extension
Target: 3 x 10–12
Set 1 – 8.75kg x 20
Set 2 – 13.75kg x 15
Set 3 – 11.25kg x [not recorded]
Rope Pushdown
Target: 2 x 12–15
Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 18kg x 10
- Full Push session completed
- Incline Smith remains the main lift where strength loss from peak-build condition is most obvious
- Chest press and pec deck performance were strong and consistent
- Lateral raise work stayed productive
- Overall training quality remains good for this stage of the cut
Another productive week and we're now very clearly into the final part of the cut.
Bodyweight has moved down into the 88kg range, while the photos show noticeably improved abdominal definition and a much tighter waist without an obvious collapse in overall muscularity.
Visually I'm estimating around 10–11% body fat, so there is still a meaningful gap between where I am now and a genuine 8%. The remaining fat is becoming increasingly concentrated around the lower abdomen and lower back, which is exactly where I would expect progress to slow.
The encouraging part is that chest, shoulders, arms, back and particularly quads still look well retained.
Training performance is understandably not at peak-build levels anymore, with incline pressing being the clearest example, but overall output is still holding up reasonably well.
Calories have actually been brought up rather than continually pushed down, while steps and Zone 2 remain consistent. The aim now is to create enough stimulus and enough deficit to finish the job without unnecessarily driving recovery and training performance into the ground.
- Keep bodyweight trend moving rather than chasing day-to-day scale drops
- Maintain 10–12k steps consistently
- Complete scheduled Zone 2 work
- Protect training performance and avoid adding junk volume
- Track strength trends across the key compound movements
- Continue assessing condition from weekly photos rather than scale weight alone
- Push towards 8% without sacrificing unnecessary muscle to get there faster
The Crew- vigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936- Fillo calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000- Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187- Koba
https://www.elitefitness.com/forum/...on-hgh-insulin-blast-cycle-log.1516609/page-4- Rizzlekdizzle
https://www.elitefitness.com/forum/threads/lean-bulk-cycle.1517810/#post-19299417- Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/- Gooner
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126- Fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
True 8% is freaky shredded.
Love ya work brother
WEEKLY CHECK-IN – 10/8/2026
CURRENT SPONSORS
Peptides/HGH: @IronHQ
Threema: NZJH7H3A
AAS/TRT: @shadow labs
PERFORMANCE ENHANCEMENT PROTOCOL
PEPTIDES/HGH | @IronHQ
CURRENT STATS
Weekly Avg Weight: 87.6KG
Current Phase: Cut
Current Goal: 8% BF
TRAINING / WORKOUT
Workout: Legs + Abs
Squat
BB / Smith / Hack
3 x 6–10
Single Leg Hack Squat
Set 1 – Sled weight 20kg x 10
Set 2 – Sled weight 40kg x 10
Set 3 – Sled weight 60kg x 10
Romanian Deadlift
DB / BB / Smith
3 x 6–10
BB
Set 1 – 60kg x 10
Set 2 – 80kg x 10
Set 3 – DNF
Leg Press
2 x 10–15
Set 1 – 130kg x 11
Set 2 – 150kg x 11
Seated / Lying Leg Curl
3 x 10–12
Set 1 – 68kg x 12
Set 2 – 75kg x 10
Set 3 – 68kg x 8
Leg Extension
2 x 12–15
Single Leg – Left
Set 1 – 23kg x 15
Set 2 – 27kg x 13
Standing Calf Raise
4 x 10–15
Set 1 – 195kg x 12
Set 2 – 185kg x 10
Set 3 – 185kg x 10
Set 4 – 185kg x 10
CARDIO / ACTIVITY
The Crew
CURRENT SPONSORS
Peptides/HGH: @IronHQ
Threema: NZJH7H3A
AAS/TRT: @shadow labs
PERFORMANCE ENHANCEMENT PROTOCOL
PEPTIDES/HGH | @IronHQ
- Retatrutide: 1mg Monday and Thursday upon wake
- MOTs-C: 1mg upon wake – Monday to Friday
- GH: 2iu pre-bed – Monday to Friday
- 50MG ATX-304 Monday to Friday
- 30mg Anavar Pre-workout
- Injectable L-Carn - 600mg Pre-workout
- Test Enanthate: 50mg Monday / Wednesday / Friday = 150mg/wk
- Mast E: 50mg Monday / Wednesday / Friday = 150mg/wk
CURRENT STATS
Weekly Avg Weight: 87.6KG
Current Phase: Cut
Current Goal: 8% BF
TRAINING / WORKOUT
Workout: Legs + Abs
Squat
BB / Smith / Hack
3 x 6–10
Single Leg Hack Squat
Set 1 – Sled weight 20kg x 10
Set 2 – Sled weight 40kg x 10
Set 3 – Sled weight 60kg x 10
Romanian Deadlift
DB / BB / Smith
3 x 6–10
BB
Set 1 – 60kg x 10
Set 2 – 80kg x 10
Set 3 – DNF
Leg Press
2 x 10–15
Set 1 – 130kg x 11
Set 2 – 150kg x 11
Seated / Lying Leg Curl
3 x 10–12
Set 1 – 68kg x 12
Set 2 – 75kg x 10
Set 3 – 68kg x 8
Leg Extension
2 x 12–15
Single Leg – Left
Set 1 – 23kg x 15
Set 2 – 27kg x 13
Standing Calf Raise
4 x 10–15
Set 1 – 195kg x 12
Set 2 – 185kg x 10
Set 3 – 185kg x 10
Set 4 – 185kg x 10
CARDIO / ACTIVITY
- Steps: AVG Weekly Steps 13K
- LISS: 4 x 30 mins per week - Keeping HR at 130 - 140BPM
The Crew
- vigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936 - Fillo calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000 - Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187 - Swcc
https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445 - Koba
https://www.elitefitness.com/forum/...on-hgh-insulin-blast-cycle-log.1516609/page-4 - Rizzlekdizzle
https://www.elitefitness.com/forum/threads/lean-bulk-cycle.1517810/#post-19299417 - Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/ - Gooner
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126 - Fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
Touchdown from my favorites: @IronHQ
- 10iu HGH Kit
- 10mg Retatrutide
- 10mg Mots-c
Attaching latest check-in images.
Attachments
You’re absolutely nailing this cut, great work @Metal_Militia11
LOG UPDATE Check-in: 16/10/26
━━━━━━━━━━━━━━━━━━━━━━
Sponsors 
• Peptides/HGH: @IronHQ
Threema: NZJH7H3A
• AAS/TRT: @shadow labs
━━━━━━━━━━━━━━━━━━━━━━
Current PED / HGH ProtocolAAS
• Testosterone – 150mg/week
• Masteron E – 150mg/week
* Anavar - 30mg Preworkout
HGH
• GH – 2 IU nightly
━━━━━━━━━━━━━━━━━━━━━━
Current Phase• Phase: Final stages of cut
• Goal: 8% BF
• Latest fasted weight: 87.2kg
• Recent weight average: ~87.7kg
━━━━━━━━━━━━━━━━━━━━━━
NutritionCurrent coach meal plan is approximately:
Training Days
• Calories: ~2,025–2,200 kcal
• Protein: ~188g
• Carbohydrates: ~223g
• Fats: ~43g
Rest / Non-Training Days
• Calories: ~1,800–1,900 kcal
• Protein: ~185–195g
• Carbohydrates: ~165–180g
• Fats: ~40–45g
━━━━━━━━━━━━━━━━━━━━━━
TrainingDAY 5 – UPPER SPECIALISATION
1. Hammer Strength Iso-Lateral Bench
Target: 2 x 8–12→ S1: 120kg x 12
→ S2: 130kg x 10
Very happy with this.
Added 10kg on the second working set and still stayed comfortably inside the target range.
2. Neutral Grip Pulldown
Target: 3 x 8–10→ S1: 70kg x 12
→ S2: 90kg x 10
→ S3: 90kg x 10
3. Chest Supported Back Row
Target: 2 x 8–10→ S1: 80kg x 12
→ S2: 80kg x 10
4. Single Arm DB Lat Row
Target: 2 x 10–15→ S1: 45kg x 10 each side
→ S2: 45kg x 10 each side
5. Pec Deck Fly
Programmed as Low-to-High Cable Fly / Incline DB FlyTarget: 3 x 15–20
→ S1: 83kg x 12
→ S2: 83kg x 12
→ S3: 83kg x 10
━━━━━━━━━━━━━━━━━━━━━━
Cardio• Zone 2 / LISS: 5 x 30 minutes per week
━━━━━━━━━━━━━━━━━━━━━━
Steps• Current target: ~11,500–13,500 per day
━━━━━━━━━━━━━━━━━━━━━━
Attachments
- The Crew
- vigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936 - Fillo calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000 - Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187 - Koba
https://www.elitefitness.com/forum/...on-hgh-insulin-blast-cycle-log.1516609/page-4 - Rizzlekdizzle
https://www.elitefitness.com/forum/threads/lean-bulk-cycle.1517810/#post-19299417 - Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/ - Gooner
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126 - Fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
ripped AF legend LFG
Check-in: 16/10/26
━━━━━━━━━━━━━━━━━━━━━━
• Peptides/HGH: @IronHQ
Threema: NZJH7H3A
• AAS/TRT: @shadow labs
━━━━━━━━━━━━━━━━━━━━━━
AAS
• Testosterone – 150mg/week
• Masteron E – 150mg/week
* Anavar - 30mg Preworkout
HGH
• GH – 2 IU nightly
━━━━━━━━━━━━━━━━━━━━━━
• Phase: Final stages of cut
• Goal: 8% BF
• Latest fasted weight: 87.2kg
• Recent weight average: ~87.7kg
━━━━━━━━━━━━━━━━━━━━━━
Current coach meal plan is approximately:
Training Days
• Calories: ~2,025–2,200 kcal
• Protein: ~188g
• Carbohydrates: ~223g
• Fats: ~43g
Rest / Non-Training Days
• Calories: ~1,800–1,900 kcal
• Protein: ~185–195g
• Carbohydrates: ~165–180g
• Fats: ~40–45g
━━━━━━━━━━━━━━━━━━━━━━
DAY 5 – UPPER SPECIALISATION
1. Hammer Strength Iso-Lateral Bench
Target: 2 x 8–12
→ S1: 120kg x 12
→ S2: 130kg x 10
Very happy with this.
Added 10kg on the second working set and still stayed comfortably inside the target range.
2. Neutral Grip Pulldown
Target: 3 x 8–10
→ S1: 70kg x 12
→ S2: 90kg x 10
→ S3: 90kg x 10
3. Chest Supported Back Row
Target: 2 x 8–10
→ S1: 80kg x 12
→ S2: 80kg x 10
4. Single Arm DB Lat Row
Target: 2 x 10–15
→ S1: 45kg x 10 each side
→ S2: 45kg x 10 each side
5. Pec Deck Fly
Programmed as Low-to-High Cable Fly / Incline DB Fly
Target: 3 x 15–20
→ S1: 83kg x 12
→ S2: 83kg x 12
→ S3: 83kg x 10
━━━━━━━━━━━━━━━━━━━━━━
• Zone 2 / LISS: 5 x 30 minutes per week
━━━━━━━━━━━━━━━━━━━━━━
• Current target: ~11,500–13,500 per day
━━━━━━━━━━━━━━━━━━━━━━
@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy
Check-in: 16/10/26
━━━━━━━━━━━━━━━━━━━━━━
• Peptides/HGH: @IronHQ
Threema: NZJH7H3A
• AAS/TRT: @shadow labs
━━━━━━━━━━━━━━━━━━━━━━
AAS
• Testosterone – 150mg/week
• Masteron E – 150mg/week
* Anavar - 30mg Preworkout
HGH
• GH – 2 IU nightly
━━━━━━━━━━━━━━━━━━━━━━
• Phase: Final stages of cut
• Goal: 8% BF
• Latest fasted weight: 87.2kg
• Recent weight average: ~87.7kg
━━━━━━━━━━━━━━━━━━━━━━
Current coach meal plan is approximately:
Training Days
• Calories: ~2,025–2,200 kcal
• Protein: ~188g
• Carbohydrates: ~223g
• Fats: ~43g
Rest / Non-Training Days
• Calories: ~1,800–1,900 kcal
• Protein: ~185–195g
• Carbohydrates: ~165–180g
• Fats: ~40–45g
━━━━━━━━━━━━━━━━━━━━━━
DAY 5 – UPPER SPECIALISATION
1. Hammer Strength Iso-Lateral Bench
Target: 2 x 8–12
→ S1: 120kg x 12
→ S2: 130kg x 10
Very happy with this.
Added 10kg on the second working set and still stayed comfortably inside the target range.
2. Neutral Grip Pulldown
Target: 3 x 8–10
→ S1: 70kg x 12
→ S2: 90kg x 10
→ S3: 90kg x 10
3. Chest Supported Back Row
Target: 2 x 8–10
→ S1: 80kg x 12
→ S2: 80kg x 10
4. Single Arm DB Lat Row
Target: 2 x 10–15
→ S1: 45kg x 10 each side
→ S2: 45kg x 10 each side
5. Pec Deck Fly
Programmed as Low-to-High Cable Fly / Incline DB Fly
Target: 3 x 15–20
→ S1: 83kg x 12
→ S2: 83kg x 12
→ S3: 83kg x 10
━━━━━━━━━━━━━━━━━━━━━━
• Zone 2 / LISS: 5 x 30 minutes per week
━━━━━━━━━━━━━━━━━━━━━━
• Current target: ~11,500–13,500 per day
━━━━━━━━━━━━━━━━━━━━━━
Jacked AF bro!
WEEKLY LOG UPDATE Check-in: 2/11/26
━━━━━━━━━━━━━━━━━━━━━━
SPONSORS Peptides / HGH: @IronHQThreema: NZJH7H3A
AAS / TRT: @shadow labs━━━━━━━━━━━━━━━━━━━━━━
CURRENT PHASE• Phase: Final 2 weeks of the cut
• Goal: 8% BF
• Latest Morning Weight: 86.3kg
• Waist: 82cm
We are officially into the final stretch now.
The objective from here isn't simply to see how low the scale can go. It's to finish the cut while keeping as much muscle, fullness, strength and training quality as possible.
━━━━━━━━━━━━━━━━━━━━━━
WEEKLY WEIGHTPrevious Weekly Average: 87.43kg
Current 7-Day Average: 86.34kg
Weekly Change: -1.09kg
Daily weights:
1.25% drop in bodyweight in one week, so progress certainly isn't stalled.
If anything, that's on the aggressive side this deep into a cut, so there is no reason to start throwing additional cardio or further calorie cuts at the problem while the trend is moving this quickly.
━━━━━━━━━━━━━━━━━━━━━━
CURRENT PROTOCOLLatest confirmed setup:
AAS• Testosterone – 150mg/week
• Masteron – 200mg/week
• Anavar – 30mg pre-workout
HGH / PERFORMANCE• HGH – 2 IU evening, 5–7 nights/week
• MOTS-C – 1mg pre-workout
• SLU – 500mcg pre-workout
• ATX-302 – 50–100mg on non-training days
The goal at this stage is not to continually escalate the pharmacology to force the final bit of fat loss. Diet, activity and training execution still need to do the work.
━━━━━━━━━━━━━━━━━━━━━━
FINAL-CUT NUTRITIONTraining Days
2,255 kcal
Protein: 210g
Carbohydrates: 230g
Fats: 55gRest Days
2,000 kcal Protein: 210g Carbohydrates: 155g Fats: 60gCurrent plan runs through the final two weeks of the cut before moving into the reverse / maintenance transition.
━━━━━━━━━━━━━━━━━━━━━━
TRAINING STRUCTURECurrent program remains:
• 5 lifting sessions per week
• Strength / muscle retention remains the priority
Training performance is now one of the most useful indicators of whether we're pushing the cut too hard.
Recent energy has been around 6/10, sleep around 6–7 hours, strength has broadly been holding, but recovery has been mixed.
━━━━━━━━━━━━━━━━━━━━━━
CARDIO / ACTIVITY• Zone 2: 4 sessions/week
• HIIT / conditioning: 2 exposures/week
• Steps: 10,000–12,000 daily
No need to increase this while the weekly average is dropping at the current rate.
━━━━━━━━━━━━━━━━━━━━━━
TODAY'S WORKOUT – PULLLat Width + Back Thickness
14 working sets
1. Neutral-Grip Pulldown
3 x 6–10→ S1: 77kg x 10
→ S2: 87kg x 7
→ S3: 87kg x 5
2. Chest-Supported Machine Row
3 x 8–12→ S1: 40kg x 10
→ S2: 50kg x 8
→ S3: 50kg x 8
Good load selection after the first set.
3. Single-Arm Cable Lat Row
2 x 10–15→ S1: 33kg x 10
→ S2: 33kg x 9
First set landed in range.
4. Rear Cable Fly
2 x 15–20→ S1: 6.25kg x 15
→ S2: 8.75kg x 14
Second set was just outside the target range.
5. Incline DB Curl
2 x 8–12→ S1: 14kg x 10
→ S2: 14kg x 12
Very good execution.
6. Bicep Curl Machine
2 x 10–15→ S1: 39kg x 11
→ S2: 39kg x 10
Again, clean and right inside the programmed range.
━━━━━━━━━━━━━━━━━━━━━━
CURRENT STATE OF THE CUTThis has been a very successful phase from a pure weight-loss perspective.
We've moved from roughly 91–92kg earlier in the cut to a 86.34kg weekly average, while still retaining a substantial amount of muscularity.
The scale is now moving quickly enough that I'm actually more interested in protecting the physique than accelerating fat loss further.
The next two weeks aren't about creating the largest possible deficit.
They're about removing the final layer while keeping:
• Chest and delt fullness
• Back width and thickness
• Quad size
• Training performance
• Recovery in an acceptable range
If that start deteriorating rapidly, losing another kilogram faster isn't automatically a win.
━━━━━━━━━━━━━━━━━━━━━━
PLAN FOR THE FINAL TWO WEEKSNutrition stays locked.
Steps stay consistent.
Cardio stays structured.
Training remains hard enough to provide a reason for the muscle to stay, without accumulating unnecessary junk volume.
The weekly average has already dropped more than 1kg this week, so the evidence currently says the plan is working.
The biggest risk now isn't failing to lose fat.
It's becoming impatient, pushing harder than necessary, and giving away muscle/fullness/recovery during the final 10–14 days.
Two weeks to finish this properly, then we transition into the reverse rather than dragging the deficit out indefinitely.
Attachments
- The Crew
- vigorousSteve
https://www.elitefitness.com/forum/threads/first-training-cycle-log.1517219/post-19298936 - Fillo calves
https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000 - Bigkev98
https://www.elitefitness.com/forum/threads/iron-clad-and-buck-pharma-log.1517748/post-19299187 - Koba
https://www.elitefitness.com/forum/...on-hgh-insulin-blast-cycle-log.1516609/page-4 - Rizzlekdizzle
https://www.elitefitness.com/forum/threads/lean-bulk-cycle.1517810/#post-19299417 - Jenja
https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/ - Gooner
https://www.elitefitness.com/forum/threads/growth-training-cycle-log.1517190/#post-19298126 - Fluffy bunny
https://www.elitefitness.com/forum/threads/fluffy-to-ripped-the-cutting-journal.1515221/page-5
hard AF legend lean
Check-in: 2/11/26
━━━━━━━━━━━━━━━━━━━━━━
Threema: NZJH7H3A
━━━━━━━━━━━━━━━━━━━━━━
• Phase: Final 2 weeks of the cut
• Goal: 8% BF
• Latest Morning Weight: 86.3kg
• Waist: 82cm
We are officially into the final stretch now.
The objective from here isn't simply to see how low the scale can go. It's to finish the cut while keeping as much muscle, fullness, strength and training quality as possible.
━━━━━━━━━━━━━━━━━━━━━━
Previous Weekly Average: 87.43kg
Current 7-Day Average: 86.34kg
Weekly Change: -1.09kg
Daily weights:
1.25% drop in bodyweight in one week, so progress certainly isn't stalled.
If anything, that's on the aggressive side this deep into a cut, so there is no reason to start throwing additional cardio or further calorie cuts at the problem while the trend is moving this quickly.
━━━━━━━━━━━━━━━━━━━━━━
Latest confirmed setup:
• Testosterone – 150mg/week
• Masteron – 200mg/week
• Anavar – 30mg pre-workout
• HGH – 2 IU evening, 5–7 nights/week
• MOTS-C – 1mg pre-workout
• SLU – 500mcg pre-workout
• ATX-302 – 50–100mg on non-training days
The goal at this stage is not to continually escalate the pharmacology to force the final bit of fat loss. Diet, activity and training execution still need to do the work.
━━━━━━━━━━━━━━━━━━━━━━
Training Days
Rest Days
Current plan runs through the final two weeks of the cut before moving into the reverse / maintenance transition.
━━━━━━━━━━━━━━━━━━━━━━
Current program remains:
• 5 lifting sessions per week
• Strength / muscle retention remains the priority
Training performance is now one of the most useful indicators of whether we're pushing the cut too hard.
Recent energy has been around 6/10, sleep around 6–7 hours, strength has broadly been holding, but recovery has been mixed.
━━━━━━━━━━━━━━━━━━━━━━
• Zone 2: 4 sessions/week
• HIIT / conditioning: 2 exposures/week
• Steps: 10,000–12,000 daily
No need to increase this while the weekly average is dropping at the current rate.
━━━━━━━━━━━━━━━━━━━━━━
Lat Width + Back Thickness
14 working sets
1. Neutral-Grip Pulldown
3 x 6–10
→ S1: 77kg x 10
→ S2: 87kg x 7
→ S3: 87kg x 5
2. Chest-Supported Machine Row
3 x 8–12
→ S1: 40kg x 10
→ S2: 50kg x 8
→ S3: 50kg x 8
Good load selection after the first set.
3. Single-Arm Cable Lat Row
2 x 10–15
→ S1: 33kg x 10
→ S2: 33kg x 9
First set landed in range.
4. Rear Cable Fly
2 x 15–20
→ S1: 6.25kg x 15
→ S2: 8.75kg x 14
Second set was just outside the target range.
5. Incline DB Curl
2 x 8–12
→ S1: 14kg x 10
→ S2: 14kg x 12
Very good execution.
6. Bicep Curl Machine
2 x 10–15
→ S1: 39kg x 11
→ S2: 39kg x 10
Again, clean and right inside the programmed range.
━━━━━━━━━━━━━━━━━━━━━━
This has been a very successful phase from a pure weight-loss perspective.
We've moved from roughly 91–92kg earlier in the cut to a 86.34kg weekly average, while still retaining a substantial amount of muscularity.
The scale is now moving quickly enough that I'm actually more interested in protecting the physique than accelerating fat loss further.
The next two weeks aren't about creating the largest possible deficit.
They're about removing the final layer while keeping:
• Chest and delt fullness
• Back width and thickness
• Quad size
• Training performance
• Recovery in an acceptable range
If that start deteriorating rapidly, losing another kilogram faster isn't automatically a win.
━━━━━━━━━━━━━━━━━━━━━━
Nutrition stays locked.
Steps stay consistent.
Cardio stays structured.
Training remains hard enough to provide a reason for the muscle to stay, without accumulating unnecessary junk volume.
The weekly average has already dropped more than 1kg this week, so the evidence currently says the plan is working.
The biggest risk now isn't failing to lose fat.
It's becoming impatient, pushing harder than necessary, and giving away muscle/fullness/recovery during the final 10–14 days.
Two weeks to finish this properly, then we transition into the reverse rather than dragging the deficit out indefinitely.
@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek
On the home stretch now brother
Check-in: 2/11/26
━━━━━━━━━━━━━━━━━━━━━━
Threema: NZJH7H3A
━━━━━━━━━━━━━━━━━━━━━━
• Phase: Final 2 weeks of the cut
• Goal: 8% BF
• Latest Morning Weight: 86.3kg
• Waist: 82cm
We are officially into the final stretch now.
The objective from here isn't simply to see how low the scale can go. It's to finish the cut while keeping as much muscle, fullness, strength and training quality as possible.
━━━━━━━━━━━━━━━━━━━━━━
Previous Weekly Average: 87.43kg
Current 7-Day Average: 86.34kg
Weekly Change: -1.09kg
Daily weights:
1.25% drop in bodyweight in one week, so progress certainly isn't stalled.
If anything, that's on the aggressive side this deep into a cut, so there is no reason to start throwing additional cardio or further calorie cuts at the problem while the trend is moving this quickly.
━━━━━━━━━━━━━━━━━━━━━━
Latest confirmed setup:
• Testosterone – 150mg/week
• Masteron – 200mg/week
• Anavar – 30mg pre-workout
• HGH – 2 IU evening, 5–7 nights/week
• MOTS-C – 1mg pre-workout
• SLU – 500mcg pre-workout
• ATX-302 – 50–100mg on non-training days
The goal at this stage is not to continually escalate the pharmacology to force the final bit of fat loss. Diet, activity and training execution still need to do the work.
━━━━━━━━━━━━━━━━━━━━━━
Training Days
Rest Days
Current plan runs through the final two weeks of the cut before moving into the reverse / maintenance transition.
━━━━━━━━━━━━━━━━━━━━━━
Current program remains:
• 5 lifting sessions per week
• Strength / muscle retention remains the priority
Training performance is now one of the most useful indicators of whether we're pushing the cut too hard.
Recent energy has been around 6/10, sleep around 6–7 hours, strength has broadly been holding, but recovery has been mixed.
━━━━━━━━━━━━━━━━━━━━━━
• Zone 2: 4 sessions/week
• HIIT / conditioning: 2 exposures/week
• Steps: 10,000–12,000 daily
No need to increase this while the weekly average is dropping at the current rate.
━━━━━━━━━━━━━━━━━━━━━━
Lat Width + Back Thickness
14 working sets
1. Neutral-Grip Pulldown
3 x 6–10
→ S1: 77kg x 10
→ S2: 87kg x 7
→ S3: 87kg x 5
2. Chest-Supported Machine Row
3 x 8–12
→ S1: 40kg x 10
→ S2: 50kg x 8
→ S3: 50kg x 8
Good load selection after the first set.
3. Single-Arm Cable Lat Row
2 x 10–15
→ S1: 33kg x 10
→ S2: 33kg x 9
First set landed in range.
4. Rear Cable Fly
2 x 15–20
→ S1: 6.25kg x 15
→ S2: 8.75kg x 14
Second set was just outside the target range.
5. Incline DB Curl
2 x 8–12
→ S1: 14kg x 10
→ S2: 14kg x 12
Very good execution.
6. Bicep Curl Machine
2 x 10–15
→ S1: 39kg x 11
→ S2: 39kg x 10
Again, clean and right inside the programmed range.
━━━━━━━━━━━━━━━━━━━━━━
This has been a very successful phase from a pure weight-loss perspective.
We've moved from roughly 91–92kg earlier in the cut to a 86.34kg weekly average, while still retaining a substantial amount of muscularity.
The scale is now moving quickly enough that I'm actually more interested in protecting the physique than accelerating fat loss further.
The next two weeks aren't about creating the largest possible deficit.
They're about removing the final layer while keeping:
• Chest and delt fullness
• Back width and thickness
• Quad size
• Training performance
• Recovery in an acceptable range
If that start deteriorating rapidly, losing another kilogram faster isn't automatically a win.
━━━━━━━━━━━━━━━━━━━━━━
Nutrition stays locked.
Steps stay consistent.
Cardio stays structured.
Training remains hard enough to provide a reason for the muscle to stay, without accumulating unnecessary junk volume.
The weekly average has already dropped more than 1kg this week, so the evidence currently says the plan is working.
The biggest risk now isn't failing to lose fat.
It's becoming impatient, pushing harder than necessary, and giving away muscle/fullness/recovery during the final 10–14 days.
Two weeks to finish this properly, then we transition into the reverse rather than dragging the deficit out indefinitely.
Looking Jacked bro
looking solid as always bro!
Check-in: 2/11/26
━━━━━━━━━━━━━━━━━━━━━━
Threema: NZJH7H3A
━━━━━━━━━━━━━━━━━━━━━━
• Phase: Final 2 weeks of the cut
• Goal: 8% BF
• Latest Morning Weight: 86.3kg
• Waist: 82cm
We are officially into the final stretch now.
The objective from here isn't simply to see how low the scale can go. It's to finish the cut while keeping as much muscle, fullness, strength and training quality as possible.
━━━━━━━━━━━━━━━━━━━━━━
Previous Weekly Average: 87.43kg
Current 7-Day Average: 86.34kg
Weekly Change: -1.09kg
Daily weights:
1.25% drop in bodyweight in one week, so progress certainly isn't stalled.
If anything, that's on the aggressive side this deep into a cut, so there is no reason to start throwing additional cardio or further calorie cuts at the problem while the trend is moving this quickly.
━━━━━━━━━━━━━━━━━━━━━━
Latest confirmed setup:
• Testosterone – 150mg/week
• Masteron – 200mg/week
• Anavar – 30mg pre-workout
• HGH – 2 IU evening, 5–7 nights/week
• MOTS-C – 1mg pre-workout
• SLU – 500mcg pre-workout
• ATX-302 – 50–100mg on non-training days
The goal at this stage is not to continually escalate the pharmacology to force the final bit of fat loss. Diet, activity and training execution still need to do the work.
━━━━━━━━━━━━━━━━━━━━━━
Training Days
Rest Days
Current plan runs through the final two weeks of the cut before moving into the reverse / maintenance transition.
━━━━━━━━━━━━━━━━━━━━━━
Current program remains:
• 5 lifting sessions per week
• Strength / muscle retention remains the priority
Training performance is now one of the most useful indicators of whether we're pushing the cut too hard.
Recent energy has been around 6/10, sleep around 6–7 hours, strength has broadly been holding, but recovery has been mixed.
━━━━━━━━━━━━━━━━━━━━━━
• Zone 2: 4 sessions/week
• HIIT / conditioning: 2 exposures/week
• Steps: 10,000–12,000 daily
No need to increase this while the weekly average is dropping at the current rate.
━━━━━━━━━━━━━━━━━━━━━━
Lat Width + Back Thickness
14 working sets
1. Neutral-Grip Pulldown
3 x 6–10
→ S1: 77kg x 10
→ S2: 87kg x 7
→ S3: 87kg x 5
2. Chest-Supported Machine Row
3 x 8–12
→ S1: 40kg x 10
→ S2: 50kg x 8
→ S3: 50kg x 8
Good load selection after the first set.
3. Single-Arm Cable Lat Row
2 x 10–15
→ S1: 33kg x 10
→ S2: 33kg x 9
First set landed in range.
4. Rear Cable Fly
2 x 15–20
→ S1: 6.25kg x 15
→ S2: 8.75kg x 14
Second set was just outside the target range.
5. Incline DB Curl
2 x 8–12
→ S1: 14kg x 10
→ S2: 14kg x 12
Very good execution.
6. Bicep Curl Machine
2 x 10–15
→ S1: 39kg x 11
→ S2: 39kg x 10
Again, clean and right inside the programmed range.
━━━━━━━━━━━━━━━━━━━━━━
This has been a very successful phase from a pure weight-loss perspective.
We've moved from roughly 91–92kg earlier in the cut to a 86.34kg weekly average, while still retaining a substantial amount of muscularity.
The scale is now moving quickly enough that I'm actually more interested in protecting the physique than accelerating fat loss further.
The next two weeks aren't about creating the largest possible deficit.
They're about removing the final layer while keeping:
• Chest and delt fullness
• Back width and thickness
• Quad size
• Training performance
• Recovery in an acceptable range
If that start deteriorating rapidly, losing another kilogram faster isn't automatically a win.
━━━━━━━━━━━━━━━━━━━━━━
Nutrition stays locked.
Steps stay consistent.
Cardio stays structured.
Training remains hard enough to provide a reason for the muscle to stay, without accumulating unnecessary junk volume.
The weekly average has already dropped more than 1kg this week, so the evidence currently says the plan is working.
The biggest risk now isn't failing to lose fat.
It's becoming impatient, pushing harder than necessary, and giving away muscle/fullness/recovery during the final 10–14 days.
Two weeks to finish this properly, then we transition into the reverse rather than dragging the deficit out indefinitely.
Check-in: 2/11/26
━━━━━━━━━━━━━━━━━━━━━━
Threema: NZJH7H3A
━━━━━━━━━━━━━━━━━━━━━━
• Phase: Final 2 weeks of the cut
• Goal: 8% BF
• Latest Morning Weight: 86.3kg
• Waist: 82cm
We are officially into the final stretch now.
The objective from here isn't simply to see how low the scale can go. It's to finish the cut while keeping as much muscle, fullness, strength and training quality as possible.
━━━━━━━━━━━━━━━━━━━━━━
Previous Weekly Average: 87.43kg
Current 7-Day Average: 86.34kg
Weekly Change: -1.09kg
Daily weights:
1.25% drop in bodyweight in one week, so progress certainly isn't stalled.
If anything, that's on the aggressive side this deep into a cut, so there is no reason to start throwing additional cardio or further calorie cuts at the problem while the trend is moving this quickly.
━━━━━━━━━━━━━━━━━━━━━━
Latest confirmed setup:
• Testosterone – 150mg/week
• Masteron – 200mg/week
• Anavar – 30mg pre-workout
• HGH – 2 IU evening, 5–7 nights/week
• MOTS-C – 1mg pre-workout
• SLU – 500mcg pre-workout
• ATX-302 – 50–100mg on non-training days
The goal at this stage is not to continually escalate the pharmacology to force the final bit of fat loss. Diet, activity and training execution still need to do the work.
━━━━━━━━━━━━━━━━━━━━━━
Training Days
Rest Days
Current plan runs through the final two weeks of the cut before moving into the reverse / maintenance transition.
━━━━━━━━━━━━━━━━━━━━━━
Current program remains:
• 5 lifting sessions per week
• Strength / muscle retention remains the priority
Training performance is now one of the most useful indicators of whether we're pushing the cut too hard.
Recent energy has been around 6/10, sleep around 6–7 hours, strength has broadly been holding, but recovery has been mixed.
━━━━━━━━━━━━━━━━━━━━━━
• Zone 2: 4 sessions/week
• HIIT / conditioning: 2 exposures/week
• Steps: 10,000–12,000 daily
No need to increase this while the weekly average is dropping at the current rate.
━━━━━━━━━━━━━━━━━━━━━━
Lat Width + Back Thickness
14 working sets
1. Neutral-Grip Pulldown
3 x 6–10
→ S1: 77kg x 10
→ S2: 87kg x 7
→ S3: 87kg x 5
2. Chest-Supported Machine Row
3 x 8–12
→ S1: 40kg x 10
→ S2: 50kg x 8
→ S3: 50kg x 8
Good load selection after the first set.
3. Single-Arm Cable Lat Row
2 x 10–15
→ S1: 33kg x 10
→ S2: 33kg x 9
First set landed in range.
4. Rear Cable Fly
2 x 15–20
→ S1: 6.25kg x 15
→ S2: 8.75kg x 14
Second set was just outside the target range.
5. Incline DB Curl
2 x 8–12
→ S1: 14kg x 10
→ S2: 14kg x 12
Very good execution.
6. Bicep Curl Machine
2 x 10–15
→ S1: 39kg x 11
→ S2: 39kg x 10
Again, clean and right inside the programmed range.
━━━━━━━━━━━━━━━━━━━━━━
This has been a very successful phase from a pure weight-loss perspective.
We've moved from roughly 91–92kg earlier in the cut to a 86.34kg weekly average, while still retaining a substantial amount of muscularity.
The scale is now moving quickly enough that I'm actually more interested in protecting the physique than accelerating fat loss further.
The next two weeks aren't about creating the largest possible deficit.
They're about removing the final layer while keeping:
• Chest and delt fullness
• Back width and thickness
• Quad size
• Training performance
• Recovery in an acceptable range
If that start deteriorating rapidly, losing another kilogram faster isn't automatically a win.
━━━━━━━━━━━━━━━━━━━━━━
Nutrition stays locked.
Steps stay consistent.
Cardio stays structured.
Training remains hard enough to provide a reason for the muscle to stay, without accumulating unnecessary junk volume.
The weekly average has already dropped more than 1kg this week, so the evidence currently says the plan is working.
The biggest risk now isn't failing to lose fat.
It's becoming impatient, pushing harder than necessary, and giving away muscle/fullness/recovery during the final 10–14 days.
Two weeks to finish this properly, then we transition into the reverse rather than dragging the deficit out indefinitely.
Final fortnight and the focus is protecting the physique rather than chasing the scale, good stuff mate
