Approved Log Fat Loss and Recovery Journey

[Ulter]

Date: 15th July

Fasted Body Weight: 103.3kg , decreased by 0.2kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories : 1,777

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 181 C, 236 P, 27 F
8,251 steps

PED'S / Supps:

Test C 60mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
GABA 2mg PM

1mL L-Carnitine PM before training

Daily supplements:

Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2, psyiullim husk, C0Q10, Taurine

Side Effects & Adjustments:

No real change or need for adjustments at this point, everything is working well. Sleep was poor for a couple of reasons, wife set the alarm to early and part of the bulging disc symptoms is my bladder and bowel functions are affected. I waking up to 3 times a night for a leak. Another symptom is loss or strength in what was my stringwr side originally being my right side and lack of fine motor control/function of right hand when trying to do delicate things like taking daughter's earrings out. Will continue to monitor and adapt.



Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 8 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Posterior Warm-up

3 Rounds 15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar) 5 iron cross (each side)
5 down dog/seal pose transitions

Exercises:

Deadlift – @82.5%
9 sets of 4 @ 160kg
(Was supposed to be at 177kg but im taking it easy)

Strict Pull Ups
9 sets of 4 @ BW

Double DB Standing Bent Over Row - RPE 7
4 x 10 @ 27.5kg

Lat Pulldown - RPE 7
4 x 10 @ 55kg

Standing Tri DB French Press
4 x 10 @ 30kg

Single Arm Standing Cable Kick Backs
4 x 10 @ 16.75kg

Cardio:
30mims LISS
2 degree 4.5km/h



Notes:

Pre workout:

1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
Dopa-Drive from
@Driven_nutrition

Overall another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance but still feels good. Had the Sports Fuel with the pre workout before the sesh for the quick acting carbs as today was quite a dense sesh, I think it went well


Sponsored by
@livewell labs
@Livewell rep

@Wookie1 good job on the lat pulldowns, standing tri french press and the single arm standing cable kick backs are on point. i love all this training !

 

[RoySimpson]

Date: 15th July

Fasted Body Weight: 103.3kg , decreased by 0.2kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories : 1,777

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 181 C, 236 P, 27 F
8,251 steps

PED'S / Supps:

Test C 60mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
GABA 2mg PM

1mL L-Carnitine PM before training

Daily supplements:

Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2, psyiullim husk, C0Q10, Taurine

Side Effects & Adjustments:

No real change or need for adjustments at this point, everything is working well. Sleep was poor for a couple of reasons, wife set the alarm to early and part of the bulging disc symptoms is my bladder and bowel functions are affected. I waking up to 3 times a night for a leak. Another symptom is loss or strength in what was my stringwr side originally being my right side and lack of fine motor control/function of right hand when trying to do delicate things like taking daughter's earrings out. Will continue to monitor and adapt.



Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 8 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Posterior Warm-up

3 Rounds 15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar) 5 iron cross (each side)
5 down dog/seal pose transitions

Exercises:

Deadlift – @82.5%
9 sets of 4 @ 160kg
(Was supposed to be at 177kg but im taking it easy)

Strict Pull Ups
9 sets of 4 @ BW

Double DB Standing Bent Over Row - RPE 7
4 x 10 @ 27.5kg

Lat Pulldown - RPE 7
4 x 10 @ 55kg

Standing Tri DB French Press
4 x 10 @ 30kg

Single Arm Standing Cable Kick Backs
4 x 10 @ 16.75kg

Cardio:
30mims LISS
2 degree 4.5km/h



Notes:

Pre workout:

1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
Dopa-Drive from
@Driven_nutrition

Overall another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance but still feels good. Had the Sports Fuel with the pre workout before the sesh for the quick acting carbs as today was quite a dense sesh, I think it went well


Sponsored by
@livewell labs
@Livewell rep

@Wookie1 awesome work right here!!

 

[Wookie1]

Date: 17th July

Fasted Weight: 103.1 kg (↓0.1 kg)
Blood Pressure: 107/66 (Avg)
Steps: 6,673


---

Nutrition

Target Cals: 2300 kcal

Actual Cals: 2033 kcal

Target Macros: 201 C / 51 F / 259 P

Actual Macros: 214 C / 29 F / 225 P



---

PEDs / Peptides / Hormones

Reta: 2.5mg/week (M: 1mg / W: 0.5mg / F: 1mg)

BPC-157: 500mcg AM/PM (10 units)

GHK-Cu: 1mg AM/PM (4 units)

TB-500: 500mcg AM/PM (10 units)

Clenbuterol: 40mcg AM

HGH: 3 IU PM

L-Carnitine: 1mL (450mg) pre-training PM



---

Daily Supplements

Baby aspirin, P5P, Vitamin C, Multivitamin, Fish oil, Liver support, Vitamin D3 & K2, Psyllium husk, CoQ10, Taurine


---

Training (Leg Day – Week 8 of 15)

Warm-Up:

Banded 7s (shoulder prep)

Hip Halo activation

3 Rounds:

15 cal Assault Bike

5x Cossack Squats/side

10x Kang Squats (empty barbell)



Main Lifts (Deload Adaptation)

Hack Squat (TechnoGym):
9x4 @ 160kg

Leg Press (TechnoGym):
9x4 @ 300kg

Single Leg DB RDL:
4x10 @ 20kg

Rear Foot Elevated DB Split Squat:
4x10 @ 20kg pair

Prone Leg Curl (TechnoGym):
4x10 @ 50kg

Leg Extension (TechnoGym):
4x10 @ 90kg

Standing Calf Raise:
4x20 @ 100kg BW load


Cardio:

Treadmill: 5 km/h @ 3° incline – 30 min

Pre workout:

1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
50g Dates
Dopa-Drive f



---

Notes:

Early night post-physio felt restorative despite wearable tracking showing poor sleep.

Strong leg session, great pump.

Single-leg movements challenged balance.

Hack Squats + Leg Press swapped in place of Back Squats to minimize spinal compression until injury assessment progresses.

Sponsored by
@livewell labs
@Livewell rep

 

[Tiger Salman Khan]

Date: 17th July

Fasted Weight: 103.1 kg (↓0.1 kg)
Blood Pressure: 107/66 (Avg)
Steps: 6,673


---

Nutrition

Target Cals: 2300 kcal

Actual Cals: 2033 kcal

Target Macros: 201 C / 51 F / 259 P

Actual Macros: 214 C / 29 F / 225 P



---

PEDs / Peptides / Hormones

Reta: 2.5mg/week (M: 1mg / W: 0.5mg / F: 1mg)

BPC-157: 500mcg AM/PM (10 units)

GHK-Cu: 1mg AM/PM (4 units)

TB-500: 500mcg AM/PM (10 units)

Clenbuterol: 40mcg AM

HGH: 3 IU PM

L-Carnitine: 1mL (450mg) pre-training PM



---

Daily Supplements

Baby aspirin, P5P, Vitamin C, Multivitamin, Fish oil, Liver support, Vitamin D3 & K2, Psyllium husk, CoQ10, Taurine


---

Training (Leg Day – Week 8 of 15)

Warm-Up:

Banded 7s (shoulder prep)

Hip Halo activation

3 Rounds:

15 cal Assault Bike

5x Cossack Squats/side

10x Kang Squats (empty barbell)



Main Lifts (Deload Adaptation)

Hack Squat (TechnoGym):
9x4 @ 160kg

Leg Press (TechnoGym):
9x4 @ 300kg

Single Leg DB RDL:
4x10 @ 20kg

Rear Foot Elevated DB Split Squat:
4x10 @ 20kg pair

Prone Leg Curl (TechnoGym):
4x10 @ 50kg

Leg Extension (TechnoGym):
4x10 @ 90kg

Standing Calf Raise:
4x20 @ 100kg BW load


Cardio:

Treadmill: 5 km/h @ 3° incline – 30 min

Pre workout:

1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
50g Dates
Dopa-Drive f



---

Notes:

Early night post-physio felt restorative despite wearable tracking showing poor sleep.

Strong leg session, great pump.

Single-leg movements challenged balance.

Hack Squats + Leg Press swapped in place of Back Squats to minimize spinal compression until injury assessment progresses.

Sponsored by
@livewell labs
@Livewell rep

@Wookie1 Awesome updates bro........

 

[ballin2504]

Date: 15th July

Fasted Body Weight: 103.3kg , decreased by 0.2kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories : 1,777

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 181 C, 236 P, 27 F
8,251 steps

PED'S / Supps:

Test C 60mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
GABA 2mg PM

1mL L-Carnitine PM before training

Daily supplements:

Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2, psyiullim husk, C0Q10, Taurine

Side Effects & Adjustments:

No real change or need for adjustments at this point, everything is working well. Sleep was poor for a couple of reasons, wife set the alarm to early and part of the bulging disc symptoms is my bladder and bowel functions are affected. I waking up to 3 times a night for a leak. Another symptom is loss or strength in what was my stringwr side originally being my right side and lack of fine motor control/function of right hand when trying to do delicate things like taking daughter's earrings out. Will continue to monitor and adapt.



Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 8 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Posterior Warm-up

3 Rounds 15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar) 5 iron cross (each side)
5 down dog/seal pose transitions

Exercises:

Deadlift – @82.5%
9 sets of 4 @ 160kg
(Was supposed to be at 177kg but im taking it easy)

Strict Pull Ups
9 sets of 4 @ BW

Double DB Standing Bent Over Row - RPE 7
4 x 10 @ 27.5kg

Lat Pulldown - RPE 7
4 x 10 @ 55kg

Standing Tri DB French Press
4 x 10 @ 30kg

Single Arm Standing Cable Kick Backs
4 x 10 @ 16.75kg

Cardio:
30mims LISS
2 degree 4.5km/h



Notes:

Pre workout:

1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
Dopa-Drive from
@Driven_nutrition

Overall another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance but still feels good. Had the Sports Fuel with the pre workout before the sesh for the quick acting carbs as today was quite a dense sesh, I think it went well


Sponsored by
@livewell labs
@Livewell rep

@Wookie1 Quality update man. Loving the dedication.

 

[Wookie1]

Date: 18th July

Fasted Weight: 103.3 kg (↑0.2 kg)
Blood Pressure: No reading
Steps: 9,502


---

Nutrition

Target Calories: 2,300 kcal
Actual Calories: 1,938 kcal
Target Macros: 201 C / 51 F / 259 P
Actual Macros: 186 C / 27 F / 223 P


---

PEDs / Peptides / Hormones

Reta: 2.5mg/week (M: 1mg / W: 0.5mg / F: 1mg)

BPC-157: 500mcg AM/PM (10 units)

GHK-Cu: 1mg AM/PM (4 units)

TB-500: 500mcg AM/PM (10 units)

Clenbuterol: 40mcg AM

HGH: 3 IU PM



---

Daily Supplements

Baby Aspirin

P5P

Vitamin C

Multivitamin

Fish Oil

Liver Support

Vitamin D3 & K2

Psyllium Husk

CoQ10

Taurine

New Additions:

Magnesium Glycinate

Selenium

ALA

Berberine

Curcumin




---

Side Effects & Adjustments

Poor sleep due to wife being sick with gastro — may risk catching it, which could ironically accelerate fat loss . Energy was low all day.


---

Training Day: Upper Body (Rehab Style)

Cycle: Week 8 of 15
Focus: Shoulder + Wrist Prehab / Isolation Pump

Warm-Up:

Banded 7s for shoulders


Pre-Workout Stack:

Warrior Pre-workout (Premium Supps)

Sports Fuel 101 (Bulk Nutrients)

Dopa-Drive


Session:

Band Shoulder Press

Front Raises

Lateral Raises

Rear Delt Flys

Internal/External Band Rotations

Bicep Curls

Hammer Curls

Wrist Curls

Reverse Wrist Curls – 10 sec isometric holds



---

Training Notes:

Felt flat and off but still got moving. Focused on band and cable work — rehab-style session. Got a good pump and felt better afterwards.

Sponsored by
@livewell labs
@Livewell rep

 

[MUSTANG_18]

Date: 17th July

Fasted Weight: 103.1 kg (↓0.1 kg)
Blood Pressure: 107/66 (Avg)
Steps: 6,673


---

Nutrition

Target Cals: 2300 kcal

Actual Cals: 2033 kcal

Target Macros: 201 C / 51 F / 259 P

Actual Macros: 214 C / 29 F / 225 P



---

PEDs / Peptides / Hormones

Reta: 2.5mg/week (M: 1mg / W: 0.5mg / F: 1mg)

BPC-157: 500mcg AM/PM (10 units)

GHK-Cu: 1mg AM/PM (4 units)

TB-500: 500mcg AM/PM (10 units)

Clenbuterol: 40mcg AM

HGH: 3 IU PM

L-Carnitine: 1mL (450mg) pre-training PM



---

Daily Supplements

Baby aspirin, P5P, Vitamin C, Multivitamin, Fish oil, Liver support, Vitamin D3 & K2, Psyllium husk, CoQ10, Taurine


---

Training (Leg Day – Week 8 of 15)

Warm-Up:

Banded 7s (shoulder prep)

Hip Halo activation

3 Rounds:

15 cal Assault Bike

5x Cossack Squats/side

10x Kang Squats (empty barbell)



Main Lifts (Deload Adaptation)

Hack Squat (TechnoGym):
9x4 @ 160kg

Leg Press (TechnoGym):
9x4 @ 300kg

Single Leg DB RDL:
4x10 @ 20kg

Rear Foot Elevated DB Split Squat:
4x10 @ 20kg pair

Prone Leg Curl (TechnoGym):
4x10 @ 50kg

Leg Extension (TechnoGym):
4x10 @ 90kg

Standing Calf Raise:
4x20 @ 100kg BW load


Cardio:

Treadmill: 5 km/h @ 3° incline – 30 min

Pre workout:

1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
50g Dates
Dopa-Drive f



---

Notes:

Early night post-physio felt restorative despite wearable tracking showing poor sleep.

Strong leg session, great pump.

Single-leg movements challenged balance.

Hack Squats + Leg Press swapped in place of Back Squats to minimize spinal compression until injury assessment progresses.

Sponsored by
@livewell labs
@Livewell rep

Date: 18th July

Fasted Weight: 103.3 kg (↑0.2 kg)
Blood Pressure: No reading
Steps: 9,502


---

Nutrition

Target Calories: 2,300 kcal
Actual Calories: 1,938 kcal
Target Macros: 201 C / 51 F / 259 P
Actual Macros: 186 C / 27 F / 223 P


---

PEDs / Peptides / Hormones

Reta: 2.5mg/week (M: 1mg / W: 0.5mg / F: 1mg)

BPC-157: 500mcg AM/PM (10 units)

GHK-Cu: 1mg AM/PM (4 units)

TB-500: 500mcg AM/PM (10 units)

Clenbuterol: 40mcg AM

HGH: 3 IU PM



---

Daily Supplements

Baby Aspirin

P5P

Vitamin C

Multivitamin

Fish Oil

Liver Support

Vitamin D3 & K2

Psyllium Husk

CoQ10

Taurine

New Additions:

Magnesium Glycinate

Selenium

ALA

Berberine

Curcumin




---

Side Effects & Adjustments

Poor sleep due to wife being sick with gastro — may risk catching it, which could ironically accelerate fat loss . Energy was low all day.


---

Training Day: Upper Body (Rehab Style)

Cycle: Week 8 of 15
Focus: Shoulder + Wrist Prehab / Isolation Pump

Warm-Up:

Banded 7s for shoulders


Pre-Workout Stack:

Warrior Pre-workout (Premium Supps)

Sports Fuel 101 (Bulk Nutrients)

Dopa-Drive


Session:

Band Shoulder Press

Front Raises

Lateral Raises

Rear Delt Flys

Internal/External Band Rotations

Bicep Curls

Hammer Curls

Wrist Curls

Reverse Wrist Curls – 10 sec isometric holds



---

Training Notes:

Felt flat and off but still got moving. Focused on band and cable work — rehab-style session. Got a good pump and felt better afterwards.

Sponsored by
@livewell labs
@Livewell rep

sleep is low why you aint getting enough sleep?

 

[Wookie1]

sleep is low why you aint getting enough sleep?

Number of factors, mainly the bulging disc i have in my neck unfortunately

 

[25homes]

Date: 15th July

Fasted Body Weight: 103.3kg , decreased by 0.2kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories : 1,777

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 181 C, 236 P, 27 F
8,251 steps

PED'S / Supps:

Test C 60mg (0.33mL) M,W,F
Mast P 66mg (0.65mL) M,W,F

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM
GABA 2mg PM

1mL L-Carnitine PM before training

Daily supplements:

Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2, psyiullim husk, C0Q10, Taurine

Side Effects & Adjustments:

No real change or need for adjustments at this point, everything is working well. Sleep was poor for a couple of reasons, wife set the alarm to early and part of the bulging disc symptoms is my bladder and bowel functions are affected. I waking up to 3 times a night for a leak. Another symptom is loss or strength in what was my stringwr side originally being my right side and lack of fine motor control/function of right hand when trying to do delicate things like taking daughter's earrings out. Will continue to monitor and adapt.



Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 8 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Posterior Warm-up

3 Rounds 15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar) 5 iron cross (each side)
5 down dog/seal pose transitions

Exercises:

Deadlift – @82.5%
9 sets of 4 @ 160kg
(Was supposed to be at 177kg but im taking it easy)

Strict Pull Ups
9 sets of 4 @ BW

Double DB Standing Bent Over Row - RPE 7
4 x 10 @ 27.5kg

Lat Pulldown - RPE 7
4 x 10 @ 55kg

Standing Tri DB French Press
4 x 10 @ 30kg

Single Arm Standing Cable Kick Backs
4 x 10 @ 16.75kg

Cardio:
30mims LISS
2 degree 4.5km/h



Notes:

Pre workout:

1ml L-Carnitine
Premium sups Warrior Pre-workout
Bulk nutrients Sports Fuel 101
Dopa-Drive from
@Driven_nutrition

Overall another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance but still feels good. Had the Sports Fuel with the pre workout before the sesh for the quick acting carbs as today was quite a dense sesh, I think it went well


Sponsored by
@livewell labs
@Livewell rep

Nice update