Approved Log Testosterone retatrutide HGH clenbuterol slu-pp 332 mots-c Cycle Log

[Troy643]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

 

[G-Merc 80]

Nice start to the log brother, I will be following along

 

[MUSTANG_18]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

nice start im on the follow

 

[Allupfromhere]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

Crew is rolling in hot

Glad to have you over this neck of the woods too legend
Looking foward to seeing how much damage you can do this year

 

[the_alcatraz]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

following get up some updates bro

 

[Coach R. AP]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

Another one of @HeliosLabs boys! Good shit. What's your full nutritional breakdown look like bro? How long have you been dieting for already?

 

[Troy643]

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!


Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a low



Training:
Training has been consistent. Still running a 4 day Upper / Lower / Rest / Upper / Lower / Rest / Rest. Still making small improvements every week, with some very minor regression in lower strength this week. Chalking it up to getting leaner and deeper into the deficit.

Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 70mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Will be starting MOTC at 1mg daily PWO when it arrives either Monday or Tuesday. Very excited to see how this interacts with the rest of the mito stack.

I ended up doing an average of 13125 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6-8 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

I’ve attached some photos of some meals as well as an unpumped quad pic today where they were looking insane.

 

[Troy643]

***PLEASE DISREGARD THE ABOVE UPDATE *** I ACCIDENTALLY PRESSED SUBMIT BEFORE FINISHING - USE THIS ONE INSTEAD *****

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!

Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a lean beef cut and vegetables. Eggs / Omlet for breakfast etc.


Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 75mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Running 1mg daily PWO.

I ended up doing an average of 13600 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

Couldn't be getting through this cut without the help from my coach, as well as the Mito stack provided by @HeliosLabs. SLU has been a crazy addition, alongside the Reta. Honestly don't know how I'd be fairing without both of them.

Also big thanks to Aussie community. The motivation and support we get from them is insane.

I've attached the photo from my weekly check in, alongside a wicked quad pump.

 

[Troy643]

Another one of @HeliosLabs boys! Good shit. What's your full nutritional breakdown look like bro? How long have you been dieting for already

Hey Coach! Appreciate you checking out my log.

I've posted a full nutritional breakdown of what I eat in the above section brother. If you have any questions, please let me know, or any advice!

I find this is a good balance between staying satiated, and being able to digest stuff smoothly. I've had some digestion issues in the past which we found out to be related to garlic, fake sugars and some high fibre vegetables. Once i removed those, I've been sweet!

I started dieting on the 1st of September after returning home from Europe at 87kg! I got to around 81 before signing on with a coach November 17th.

 

[Allupfromhere]

Nice work brother
Clear direction and consistency wins everytime. You boys have done some damage already in a short period and exciting to see whay can be achieved when you and your coach are ready to shift direction and push.
So good to see your coach was able to diagnose and and fix the issues your had with fatigue and digestion. Paramount areas thay we need in check and i bet your happier now too haha.

Looking awesome bro and progress is coming more everyday.
Keep the foot on the gas brother and the year is yours


Even in such a short amount of time, the recognition of the benefits the mitochondrial upregulation has seen its good to see so many implementing the approach and direction and other to actually see it in action through legitimate progression.
Awesome stuff to see brother, and such a strong and important message to the health of many.

Well done @HeliosLabs

 

[Miti G]

Hell yeah brother!

We are working hard in these cuts to earn that push phase! Keep it up my man

 

[Minibot]

Fucking @HeliosLabs amd camp CG crew filling EF by the minute. Awesome log brother!
Finding the right micro macro balance with food you dont mind eating every day is fucked but seems like you found it!
Keep being a fucking beast and youll go a long way!

 

[Troy643]

Stoked to be here lads and really appreciate the continuous support.

Lets keep on kicking these goals, shred these last few kilos and start growing like a fucking animal

 

[the_alcatraz]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!


Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a low



Training:
Training has been consistent. Still running a 4 day Upper / Lower / Rest / Upper / Lower / Rest / Rest. Still making small improvements every week, with some very minor regression in lower strength this week. Chalking it up to getting leaner and deeper into the deficit.

Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 70mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Will be starting MOTC at 1mg daily PWO when it arrives either Monday or Tuesday. Very excited to see how this interacts with the rest of the mito stack.

I ended up doing an average of 13125 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6-8 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

I’ve attached some photos of some meals as well as an unpumped quad pic today where they were looking insane.

approved bro
get after it

 

[SteveMobsterG]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

Do you post on other forums?

 

[Allupfromhere]

Do you post on other forums?

Was on evo brother and will be back at some stage

 

[Allupfromhere]

Stoked to be here lads and really appreciate the continuous support.

Lets keep on kicking these goals, shred these last few kilos and start growing like a fucking animal

Fuck yesss King you and me a in a quite similar position so going to be awesome to both push at a similar time.. you got the shredz on me already though hahaha giving me something to chase

 

[stevesmi]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

@Troy643 definitely looking forward to this one. I want to see how you make out with that motsC. I want to see if it helps with your energy levels and all that. It's going to be good.

 

[ceo]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

Bro, good job on this. The training is definitely on point. I like the sleep as well. Six to seven hours is solid. Not bad at all. @Troy643

 

[Ulter]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

I like the cardio set up. @Troy643 forty-five minutes is pretty solid. I would like to see you do some outdoor cardio as well, not just sticking to stair master or treadmill.

 

[Troy643]

Fuck yesss King you and me a in a quite similar position so going to be awesome to both push at a similar time.. you got the shredz on me already though hahaha giving me something to chase

Cheers brother but there's no way I've got the shreds on you! You're looking DICED! Especially in your mid section. That's the one part that's really hard for me to lose it feels like

@Troy643 definitely looking forward to this one. I want to see how you make out with that motsC. I want to see if it helps with your energy levels and all that. It's going to be good.

MotsC definitely helping with my energy levels. They are still relatively high considering the deep deficit and the length of it. But I have to say it's the entire Mito stack working. The SLU has been the biggest game changer by far and has made a lot of cardio / lifting sessions easier. Thanks to @HeliosLabs for engineering the Mito stack, it's been immense.

Bro, good job on this. The training is definitely on point. I like the sleep as well. Six to seven hours is solid. Not bad at all. @Troy643

Thanks bro. I've always struggled with sleep so it's good to be getting a bit more than I'm use to.

I like the cardio set up. @Troy643 forty-five minutes is pretty solid. I would like to see you do some outdoor cardio as well, not just sticking to stair master or treadmill.

Thanks! I'll usually do another 30 minute walk throughout the day with the dog. It's usually pretty slow as I just let him sniff, but I'm getting my sun in!

I'll post a weekly update tomorrow lads after my check in with Coach. Get after it today!

 

[2Thick]

Hey Coach! Appreciate you checking out my log.

I've posted a full nutritional breakdown of what I eat in the above section brother. If you have any questions, please let me know, or any advice!

I find this is a good balance between staying satiated, and being able to digest stuff smoothly. I've had some digestion issues in the past which we found out to be related to garlic, fake sugars and some high fibre vegetables. Once i removed those, I've been sweet!

I started dieting on the 1st of September after returning home from Europe at 87kg! I got to around 81 before signing on with a coach November 17th.

@Troy643 you're definitely in good hands. Rap is an amazing coach and he's a good man at the same time. I've always had a lot of respect for our coaches on here. They are all excellent.

 

[ROIDDERS]

Hey Coach! Appreciate you checking out my log.

I've posted a full nutritional breakdown of what I eat in the above section brother. If you have any questions, please let me know, or any advice!

I find this is a good balance between staying satiated, and being able to digest stuff smoothly. I've had some digestion issues in the past which we found out to be related to garlic, fake sugars and some high fibre vegetables. Once i removed those, I've been sweet!

I started dieting on the 1st of September after returning home from Europe at 87kg! I got to around 81 before signing on with a coach November 17th.

I think one of the good things about what you're writing about is the way you talk about feeling satiated and digestion issues as well. What I would recommend you look into is FODMAP. I bet you are intolerant to foods that are high on that chart, including things like garlic and fake sugars, etc. and also fibrous foods. You likely have some sort of Crohn's or IBS issues. @Troy643

 

[stevesmi]

MotsC definitely helping with my energy levels. They are still relatively high considering the deep deficit and the length of it. But I have to say it's the entire Mito stack working. The SLU has been the biggest game changer by far and has made a lot of cardio / lifting sessions easier. Thanks to @HeliosLabs for engineering the Mito stack, it's been immense.


\

That's good to hear man. I definitely don't have issues with energy but I know people who can definitely use it.

 

[Ulter]

Cheers brother but there's no way I've got the shreds on you! You're looking DICED! Especially in your mid section. That's the one part that's really hard for me to lose it feels like



MotsC definitely helping with my energy levels. They are still relatively high considering the deep deficit and the length of it. But I have to say it's the entire Mito stack working. The SLU has been the biggest game changer by far and has made a lot of cardio / lifting sessions easier. Thanks to @HeliosLabs for engineering the Mito stack, it's been immense.



Thanks bro. I've always struggled with sleep so it's good to be getting a bit more than I'm use to.



Thanks! I'll usually do another 30 minute walk throughout the day with the dog. It's usually pretty slow as I just let him sniff, but I'm getting my sun in!

I'll post a weekly update tomorrow lads after my check in with Coach. Get after it today!

Going to be a really good one. @Troy643 the EF family appreciates these updates. Make sure you check in with the coach and let us know.

 

[Troy643]

@Troy643 you're definitely in good hands. Rap is an amazing coach and he's a good man at the same time. I've always had a lot of respect for our coaches on here. They are all excellent.

Coach RAP isn't my coach but he's part of the Australian community and his advice is really appreciated down here.

I think one of the good things about what you're writing about is the way you talk about feeling satiated and digestion issues as well. What I would recommend you look into is FODMAP. I bet you are intolerant to foods that are high on that chart, including things like garlic and fake sugars, etc. and also fibrous foods. You likely have some sort of Crohn's or IBS issues. @Troy643

For sure! It took a bit of time to identify what foods cause issues and garlic, onion and fake sugars were the big ones for me. Everything else seems to be fine.

 

[ROIDDERS]

For sure! It took a bit of time to identify what foods cause issues and garlic, onion and fake sugars were the big ones for me. Everything else seems to be fine.

That's what people need to do. There's too many people who just accept having an upset stomach all the time. It drives me crazy. Elimination diet is what you need.

 

[2Thick]

Coach RAP isn't my coach but he's part of the Australian community and his advice is really appreciated down here.

Yes definitely. There's a lot of good dudes on here who give advice.

 

[ballin2504]

Hey EF Community,

Firstly, It's great to be able to do something like this. I am new to this forum and would love some guidance, as well as the opportunity to log for @HeliosLabs.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 172cm
• Current Weight: 77kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 5mg Retatrutide - Pinned Friday AM
• 5IU GH - Before Bed
• 40MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.
• 1mg MOTS-C Everyday

Labs Used
Test E provided by @UGL OZ
SLU-PP, Reta and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are were taken on the 18th of November when i started the above cut, and the 2nd being taken on the 4th of January.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly.

@Troy643 welcome to elite man. Glad to have you here. Nice start to the log.