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Rest days paid off it seems. Glad all the niggles are sorted out. Nice volume and macros right on point too let's keep the new momentum after the much needed rest days bro!
Approved Log Fat loss Cut Log with Tesamorelin
- Thread starter Kamsikazee
- Start date
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Stats
Age: 37
Height: 183cm
Current weight: 87.4kg (3/11)
Target weight: 85kg / 15% body fat
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Last few days have been long and busy. Been having to travel over 1.5hours each way for my training and its significantly reduced spare time. I was bogged down yesterday afternoon with study for my exam this morning. Massive content covered over last few days but luckily scraped through this one...just. Looking forward to doing it again next week and then that should be it for assessments for at least a month or so
I got back a little later then I hoped but I did manage to get into the gym for a quick session. Didn't end up getting any cardio in though, will make up for it as I have basketball locked in for Sunday with mates.
My sleep has not been great the past few days, really need to try and keep on top of it as the fatigue is creeping up.
Diet
Macros: 1,842 Calories, 205g Protein, 96g Carbs, 58g Fats.
Meal 1: 3 x boiled eggs with toast
Meal 2: Chicken with protein pasta meal prep
Meal 3: Chicken parmigiana with potatoes and veges
Snack 2: Protein yoghurt
Bonus Pic:
Meal 3 (Dinner): Home made Chicken Parmi by my lovely wife. Really needed a nice feed after a big day! Cooked in the air fryer to save on some calories.
Exercise
Pull A
Assisted Pull Up:
30kg x 15
30kg x 15
30kg x 12
Lat Pull down:
35kg x 20
40kg x 20
45kg x14
Cable Row:
35kg x 20
40kg x 20
45kg x 18
Preacher Curl EZ bar:
20kg x 20
25kg x 20
30kg x 12
Hammer Curl:
7kg x 20
8kg x 20
9kg x 17
Sleep
4hr 32min sleep. 0.4 events/hr using CPAP machine.
Poor amount of sleep. On a positive note though Event numbers very low.
Supplements
Centrum Men's multi vitamin (AM with food)
Life Space double strength probiotic (AM fasted)
Psyllium husk - 2 tbsp
Magnesium Glycinate 1000mg ( eqiv to 400mg total) (PM before bed)
Swisse high strength fish oil 9000mg (AM fasted)
California Gold Vitamin C 2000mg
Nutricost Digestive Enzymes 620mg
15g Creatine Monohydrate (taken in AM)
PEDs
5mg Retatrutide weekly (taken 2.5mg every Mon/Thur) Supplied by @ZenithHealth
2iu HGH (daily PM 2-3hrs after last meal) Supplied by @ZenithHealth
Use code #Kamsikazee for 15% off ZenithHealth products
ZenithHealth EliteFitness Thread - https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Yeah been a little inconsistent with the training lately, working on getting back on track!
Food looking very tasty !! You're so close to the target weight btw, so incredibly close
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Stats
Age: 37
Height: 183cm
Current weight: 87.4kg (3/11)
Target weight: 85kg / 15% body fat
---------------------------------------------------------------------------
Last few days have been long and busy. Been having to travel over 1.5hours each way for my training and its significantly reduced spare time. I was bogged down yesterday afternoon with study for my exam this morning. Massive content covered over last few days but luckily scraped through this one...just. Looking forward to doing it again next week and then that should be it for assessments for at least a month or so
I got back a little later then I hoped but I did manage to get into the gym for a quick session. Didn't end up getting any cardio in though, will make up for it as I have basketball locked in for Sunday with mates.
My sleep has not been great the past few days, really need to try and keep on top of it as the fatigue is creeping up.
Diet
Macros: 1,842 Calories, 205g Protein, 96g Carbs, 58g Fats.
Meal 1: 3 x boiled eggs with toast
Meal 2: Chicken with protein pasta meal prep
Meal 3: Chicken parmigiana with potatoes and veges
Snack 2: Protein yoghurt
Bonus Pic:
Meal 3 (Dinner): Home made Chicken Parmi by my lovely wife. Really needed a nice feed after a big day! Cooked in the air fryer to save on some calories.
Exercise
Pull A
Assisted Pull Up:
30kg x 15
30kg x 15
30kg x 12
Lat Pull down:
35kg x 20
40kg x 20
45kg x14
Cable Row:
35kg x 20
40kg x 20
45kg x 18
Preacher Curl EZ bar:
20kg x 20
25kg x 20
30kg x 12
Hammer Curl:
7kg x 20
8kg x 20
9kg x 17
Sleep
4hr 32min sleep. 0.4 events/hr using CPAP machine.
Poor amount of sleep. On a positive note though Event numbers very low.
Supplements
Centrum Men's multi vitamin (AM with food)
Life Space double strength probiotic (AM fasted)
Psyllium husk - 2 tbsp
Magnesium Glycinate 1000mg ( eqiv to 400mg total) (PM before bed)
Swisse high strength fish oil 9000mg (AM fasted)
California Gold Vitamin C 2000mg
Nutricost Digestive Enzymes 620mg
15g Creatine Monohydrate (taken in AM)
PEDs
5mg Retatrutide weekly (taken 2.5mg every Mon/Thur) Supplied by @ZenithHealth
2iu HGH (daily PM 2-3hrs after last meal) Supplied by @ZenithHealth
Use code #Kamsikazee for 15% off ZenithHealth products
ZenithHealth EliteFitness Thread - https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
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Stats
Age: 37
Height: 183cm
Current weight: 87.4kg (3/11)
Target weight: 85kg / 15% body fat
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Started the day with a nice sleep in this morning. Great to catch up on some of that lost sleep over the past few days.
Weekend and no work is family day. I went and got my gym workout done in the morning and got some cardio in!
Took the kids out the park and we did some shopping. We had a nice but naughty meal in the evening and then visited some friends.
Diet
Macros: Not tracked today.
Bonus Pic:
Meal 3 (Dinner): Went out to try a new food spot. They make some delicious steak sandwiches and loaded steak fries. The meat was fantastic.
Exercise
Leg and 40min treadmill
Leg extensions:
25kg x 20
55kg x 20
62.5kg x 20
70kg x 16
Hamstring curls:
20kg x 20
25kg x 20
30kg x 20
Hack Squat machine:
0kg x 15
50kg x 15
60kg x 15
70kg x 15
Leg Press:
160kg x 20
170kg x 20
180kg x 20
Calf extensions:
77.5kg x 20
85kg x 20
Treadmill:
40 min 8 sec Incline: 8 Speed: 6.0km/hr Distance: 4.0km
Sleep
10hr 5min sleep. 1.1 events/hr using CPAP machine.
Nice and well needed sleep in. Event numbers low.
Supplements
Centrum Men's multi vitamin (AM with food)
Life Space double strength probiotic (AM fasted)
Psyllium husk - 2 tbsp
Magnesium Glycinate 1000mg ( eqiv to 400mg total) (PM before bed)
Swisse high strength fish oil 9000mg (AM fasted)
California Gold Vitamin C 2000mg
Nutricost Digestive Enzymes 620mg
15g Creatine Monohydrate (taken in AM)
PEDs
5mg Retatrutide weekly (taken 2.5mg every Mon/Thur) Supplied by @ZenithHealth
NOT taken today 2iu HGH (daily PM 2-3hrs after last meal) Supplied by @ZenithHealth
Use code #Kamsikazee for 15% off ZenithHealth products
ZenithHealth EliteFitness Thread - https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
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Stats
Age: 37
Height: 183cm
Current weight: 87.4kg (3/11)
Target weight: 85kg / 15% body fat
---------------------------------------------------------------------------
Another nice day to round off the weekend. Got up early for a basketball game between some mates. A solid 90min game, was pretty intense and got in some good cardio. Came out of the game with a couple of small cuts, no big deal, was feeling fine for most of the day but just last couple of hours I can feel a little strain in my groin, really hope its nothing serious as I've got soccer on Tuesday.
Spent the rest of the day out again with the family, the weather wasn't great, a little cold and windy. We took the kids out for a ride on the train, let them have a run around at the playground. We had some visitors over later in the arvo, and then spent a couple of hours multitasking in the evening watching the footy and doing some study, getting a head start on the next couple of days.
Diet
A little high on the calories and carb heavy today, decided to treat myself to an icecream, don't regret it at all.
Macros: 2,397 Calories, 207g Protein, 216g Carbs, 70g Fats.
Meal 1: 3 x boiled eggs with toast and protein shake with coconut water.
Meal 2: Subway Footlong Chicken strips with double meat.
Meal 3: Homemade bolognaise pasta
Snack 2: Protein yoghurt and maxibon icecream
Exercise
No gym today. 90min game of basketball!
Sleep
7hr 1min sleep. 1.7 events/hr using CPAP machine.
Decent sleep. Event numbers up a little.
Supplements
Centrum Men's multi vitamin (AM with food)
Life Space double strength probiotic (AM fasted)
Psyllium husk - 2 tbsp
Magnesium Glycinate 1000mg ( eqiv to 400mg total) (PM before bed)
Swisse high strength fish oil 9000mg (AM fasted)
California Gold Vitamin C 2000mg
Nutricost Digestive Enzymes 620mg
15g Creatine Monohydrate (taken in AM)
PEDs
5mg Retatrutide weekly (taken 2.5mg every Mon/Thur) Supplied by @ZenithHealth
NOT taken today 2iu HGH (daily PM 2-3hrs after last meal) Supplied by @ZenithHealth
Use code #Kamsikazee for 15% off ZenithHealth products
ZenithHealth EliteFitness Thread - https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
top gunnign the food mate
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Stats
Age: 37
Height: 183cm
Current weight: 87.4kg (3/11)
Target weight: 85kg / 15% body fat
---------------------------------------------------------------------------
Another nice day to round off the weekend. Got up early for a basketball game between some mates. A solid 90min game, was pretty intense and got in some good cardio. Came out of the game with a couple of small cuts, no big deal, was feeling fine for most of the day but just last couple of hours I can feel a little strain in my groin, really hope its nothing serious as I've got soccer on Tuesday.
Spent the rest of the day out again with the family, the weather wasn't great, a little cold and windy. We took the kids out for a ride on the train, let them have a run around at the playground. We had some visitors over later in the arvo, and then spent a couple of hours multitasking in the evening watching the footy and doing some study, getting a head start on the next couple of days.
Diet
A little high on the calories and carb heavy today, decided to treat myself to an icecream, don't regret it at all.
Macros: 2,397 Calories, 207g Protein, 216g Carbs, 70g Fats.
Meal 1: 3 x boiled eggs with toast and protein shake with coconut water.
Meal 2: Subway Footlong Chicken strips with double meat.
Meal 3: Homemade bolognaise pasta
Snack 2: Protein yoghurt and maxibon icecream
Exercise
No gym today. 90min game of basketball!
Sleep
7hr 1min sleep. 1.7 events/hr using CPAP machine.
Decent sleep. Event numbers up a little.
Supplements
Centrum Men's multi vitamin (AM with food)
Life Space double strength probiotic (AM fasted)
Psyllium husk - 2 tbsp
Magnesium Glycinate 1000mg ( eqiv to 400mg total) (PM before bed)
Swisse high strength fish oil 9000mg (AM fasted)
California Gold Vitamin C 2000mg
Nutricost Digestive Enzymes 620mg
15g Creatine Monohydrate (taken in AM)
PEDs
5mg Retatrutide weekly (taken 2.5mg every Mon/Thur) Supplied by @ZenithHealth
NOT taken today 2iu HGH (daily PM 2-3hrs after last meal) Supplied by @ZenithHealth
Use code #Kamsikazee for 15% off ZenithHealth products
ZenithHealth EliteFitness Thread - https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 86.9kg (9/11)
Target weight: 85kg / 15% body fat
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Back at work today and another early start with a long commute. Got my what should be my hopefully be my last exam for the rest of the year. We got through the course content by early afternoon so we got a little early mark.
I hit the gym after getting home for a Push session. The groin is a little sore from basketball so I chose to avoid any additional cardio today just to be safe. I do have soccer tomorrow night, I will see how its feeling before I decide whether to go ahead or not.
Weekly weigh in today
Diet was better this week and even with a couple of refeed days still managed to bring back down the extra weight from last week.
Last week: 87.4kg (3/11/26)
Today: 86.9kg (-0.5kg)
Diet
Macros: 1,707 Calories, 194g Protein, 101g Carbs, 49g Fats.
Meal 1: 3 x boiled eggs with toast and avocado
Meal 2: Protein pasta with chicken
Snack 1: Protein shake with coconut water.
Meal 3: Lean beef mince wrap and chicken breast
Snack 2: Protein yoghurt and watermelon
Exercise
Push B in gym.
Machine reverse fly:
20kg x 20
25kg x 20
30kg x 16
Chest press machine:
40kg x 20
47.5kg x 20
55kg x 20
Incline Dumbbell Press:
35kg x 20 - 17.5kg DB
35kg x 17
35kg x 15
Seated Dumbbell Lat raises:
7kg x 20
7kg x 20
8kg x 16
Tricep straight bar pushdown:
20kg x 20
20kg x 20
22.5kg x 17
Sleep
6hr 59min sleep. 1.8 events/hr using CPAP machine.
Ok sleep. Event numbers up a little.
Supplements
Centrum Men's multi vitamin (AM with food)
Life Space double strength probiotic (AM fasted)
Psyllium husk - 2 tbsp
Magnesium Glycinate 1000mg ( eqiv to 400mg total) (PM before bed)
Swisse high strength fish oil 9000mg (AM fasted)
California Gold Vitamin C 2000mg
Nutricost Digestive Enzymes 620mg
15g Creatine Monohydrate (taken in AM)
PEDs
5mg Retatrutide weekly (taken 2.5mg every Mon/Thur) Supplied by @ZenithHealth
NOT taken today 2iu HGH (daily PM 2-3hrs after last meal) Supplied by @ZenithHealth
Use code #Kamsikazee for 15% off ZenithHealth products
ZenithHealth EliteFitness Thread - https://www.elitefitness.com/forum/...endor-introduction-australia-domestic.1514392
ZenithHealth crew:
@Kamsikazee @HazelNorth @Anabolic Atlas @zeroedin @StrongZer0
Ebbs and flows bro and I see you're back at it too, good stuff!
