Current weight: 193.2 lbs
Workout: Quads
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
2mg 5 Amino 1 MQ
Notes:
Weight came in at 193.2 lbs this morning, the same as yesterday. Since the scale didn’t drop further, I decided to skip the refeed for today and stay on the base diet. The plan remains the same, if weight drops to around 192 lbs tomorrow, then we’ll go ahead and implement the refeed. If not, we’ll continue pushing the diet as is and let the process keep working.
Today’s workout was quads, and it was definitely a challenging session. As my bodyweight continues to come down, I’m noticing that my leverages are starting to change, especially on movements like the leg press and squat patterns. It almost feels like I’m learning these lifts all over again because the way my body sits in the movement has shifted slightly. It’s an interesting adjustment that happens during prep as body composition changes, but overall the focus remains on maintaining tension and executing each rep with control.
On the recovery side, last night was another step forward with the CPAP. I was able to keep the mask on for about four hours before waking up to use the bathroom. I’m still getting used to having the mask on my face while sleeping, and it definitely takes a bit longer to fully relax and fall asleep with it on. But it’s a process, and each night seems to get a little easier. The goal right now is just to gradually adapt to it, and over time I expect sleep quality and recovery to improve.
Iron family stay disciplined, trust the process, and keep pushing forward.
Workout: Quads
- Nebula OG leg press - 3 sets, 10-12 reps
- Pendlum Squat Pro- 3 sets 8-10 reps
- Lunge Or machine- 3 sets, 10-12 reps
- Life fitness leg extension - 3 sets,12-15 reps
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
2mg 5 Amino 1 MQ
Notes:
Weight came in at 193.2 lbs this morning, the same as yesterday. Since the scale didn’t drop further, I decided to skip the refeed for today and stay on the base diet. The plan remains the same, if weight drops to around 192 lbs tomorrow, then we’ll go ahead and implement the refeed. If not, we’ll continue pushing the diet as is and let the process keep working.
Today’s workout was quads, and it was definitely a challenging session. As my bodyweight continues to come down, I’m noticing that my leverages are starting to change, especially on movements like the leg press and squat patterns. It almost feels like I’m learning these lifts all over again because the way my body sits in the movement has shifted slightly. It’s an interesting adjustment that happens during prep as body composition changes, but overall the focus remains on maintaining tension and executing each rep with control.
On the recovery side, last night was another step forward with the CPAP. I was able to keep the mask on for about four hours before waking up to use the bathroom. I’m still getting used to having the mask on my face while sleeping, and it definitely takes a bit longer to fully relax and fall asleep with it on. But it’s a process, and each night seems to get a little easier. The goal right now is just to gradually adapt to it, and over time I expect sleep quality and recovery to improve.
Iron family stay disciplined, trust the process, and keep pushing forward.
