Core Pharma - Growth Phase Initiated

[Fillo Calves]

Good morning EF Community.

Going to be logging my first growth phase here. It’s been brutal couple of weeks feeling like I’ve regressed physique wise with a couple of poor calls from my last coach. But we learn and we adapt. Taking the next 6-8 months to really grow.

2026 New Coach, Awesome Sponsorship by @Corepharma @corepharmarep big fan of their products and very excited to be on their team.

Me:
37yo
178cm
88kg (usually 82kg)

In the photos

The cycle
150gm Test E
150gm Mast E
per week daily pinning.

3iu GH Daily
2mg Retatrutide Mon/Thurs
1mg Mots-C
SLU

The Diet

LOW DAYS
M1- 1.5 scoop whey or beef isolate (45g) /1 bagel or 75gm oats

M2 - 150g cooked weight skinless chicken 200g cooked weight white fish 150g cooked weight basmati or 150gm cooked weight white or sweet potato

M3 - 150g cooked weight skinless chicken 200g cooked weight white fish /150g cooked weight basmati or 150gm cooked weight white or sweet potato

M4:- 150g cooked weight skinless chicken 200g cooked weight white fish /150g cooked weight basmati rice or 150gm cooked weight white or sweet potato /1 banana

M5:- 1 scoop whey or beef isolate (30g) 300ml Almond milk (Creami)

HIGH DAYS

M1- 1.5 scoop whey or beef isolate (45g) /1 bagel (can add 5g butter) or 75gm oats

M2 - 150g cooked weight skinless chicken 200g cooked weight white fish 150g cooked weight basmati or 150gm cooked weight white or sweet potato

M3 - 150g cooked weight skinless chicken 200g cooked weight white fish /150g cooked weight basmati or 150gm cooked weight white or sweet potato

M4:- 150g cooked weight skinless chicken 200g cooked weight white fish /150g cooked weight basmati rice or 150gm cooked weight white or sweet potato /1 banana

M5:- 1 scoop whey or beef isolate (30g) 300ml Almond milk (Creami)


Ill post blood work this week before I start my new growth cycle.

Obviously increasing food along side this.

Alternate days of training and cardio. But weekly 225mins steady state Cardio and 18mins HIIT 20:40. Push A, Legs A, Back A, Stretching & Cardio followed by Push B, Legs B, Back B.

Health Supps

Morning

Nac 600mg

NKCP 8000fu

Night

Fish oil x 2

Magnesium x 2

Nervocalm x 1

D3 & K2 x 2

 

[the_alcatraz]

Good morning EF Community.

Going to be logging my first growth phase here. It’s been brutal couple of weeks feeling like I’ve regressed physique wise with a couple of poor calls from my last coach. But we learn and we adapt. Taking the next 6-8 months to really grow.

2026 New Coach, Awesome Sponsorship by @Corepharma @corepharmarep big fan of their products and very excited to be on their team.

Me:
37yo
178cm
88kg (usually 82kg)

In the photos

The cycle
150gm Test E
150gm Mast E
per week daily pinning.

3iu GH Daily
2mg Retatrutide Mon/Thurs
1mg Mots-C
SLU

The Diet

LOW DAYS
M1- 1.5 scoop whey or beef isolate (45g) /1 bagel or 75gm oats

M2 - 150g cooked weight skinless chicken 200g cooked weight white fish 150g cooked weight basmati or 150gm cooked weight white or sweet potato

M3 - 150g cooked weight skinless chicken 200g cooked weight white fish /150g cooked weight basmati or 150gm cooked weight white or sweet potato

M4:- 150g cooked weight skinless chicken 200g cooked weight white fish /150g cooked weight basmati rice or 150gm cooked weight white or sweet potato /1 banana

M5:- 1 scoop whey or beef isolate (30g) 300ml Almond milk (Creami)

HIGH DAYS

M1- 1.5 scoop whey or beef isolate (45g) /1 bagel (can add 5g butter) or 75gm oats

M2 - 150g cooked weight skinless chicken 200g cooked weight white fish 150g cooked weight basmati or 150gm cooked weight white or sweet potato

M3 - 150g cooked weight skinless chicken 200g cooked weight white fish /150g cooked weight basmati or 150gm cooked weight white or sweet potato

M4:- 150g cooked weight skinless chicken 200g cooked weight white fish /150g cooked weight basmati rice or 150gm cooked weight white or sweet potato /1 banana

M5:- 1 scoop whey or beef isolate (30g) 300ml Almond milk (Creami)


Ill post blood work this week before I start my new growth cycle.

Obviously increasing food along side this.

Alternate days of training and cardio. But weekly 225mins steady state Cardio and 18mins HIIT 20:40. Push A, Legs A, Back A, Stretching & Cardio followed by Push B, Legs B, Back B.

Health Supps

Morning

Nac 600mg

NKCP 8000fu

Night

Fish oil x 2

Magnesium x 2

Nervocalm x 1

D3 & K2 x 2

look big bro update more

 

[Fillo Calves]

Growth Phase Diet begun today.

Big Leg Session in a new gym.
Never out this volume of food in before but I’m excited to see the growth while staying as lean as possible.

Cycle planned out for this now Test/Eq 3:1 With a sprinkle of T-bol while EQ is loading. grateful AF to @Core Pharma Rep @Corepharma for taking care of this phase.

Leg session (Quad dominant)


Squats 3x8-10 (can be low or high bar at this point in time, whatever you prefer)

Front Squats 3x8-10


Leg Press 3x8-10


Leg Extension 3x8-10

I’ve always been a bit of a bitch when it came to Legs except Calves but now it’s a focus.

Initial plan was to compete in Men’s Physique but let’s see what we can achieve over the next 12-18 months.

Blood work tomorrow then again in 8 weeks for once cycle starts.

 

[abolone]

Welcome brother!
@Corepharma definitely one of the best