Approved Log Training Diet Cycle Progress Log

[Andy-Just-Gyms]

Daily Log

Day 51/112
Start weight: 176.6
Current weight: 163.4

Workout:

45min Fasted Cardio

Rest day

Diet:

Started a Protein Sparing Moderate Fast (PSMF diet)

Meal 1: 16oz Egg Whites, 3 Slices turkey bacon
Meal 2: 2 scoops Whey Protein Isolate
Meal 3: 4 eggs, 1/4 cup fat free mozzarella, 2 Keto Tortillas
Meal 4: 5.8oz chicken breast
Meal 5: 5.8oz chicken breast

Protein: 243g
Carbs: 2g (net)
Fats: 23g

Calories: 1187

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil (AM and PM)
Probiotic
2g Citrus Bergamot
15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe

Sleep:
7 hours

Cycle:

400mg Test Cyp (US-Pharmacies)
360mg Primo E (US-Pharmacies)
120mg Tren E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2mg Retatrutide (twice weekly)
125mg Glutathione daily

50mcg T3
50mcg T4
60mcg Clen (3 days on, 1 day off, benadryl on off days)

Cycling off til week 10:
100mcg IGF-1 LR3 preworkout
400mcg PEG-MGF post workout (twice weekly)



Notes:
I have added 50mcg of T4 to the mix.
I seem to be getting a bit more sleep and reducing my stress, but the fatigue caught up to me so I ended up taking a rest day from the gym.

 

[ballin2504]

Daily Log

Day 49/112
Start weight: 176.6
Current weight: 164.2

Workout:

Leg Day

Hip Adductors - 5 sets, 8-12 reps
Hip Thrust - 4 sets, 12-15 reps
Lying Hamstring Curls - 4 sets, 8-12 reps
Leg Press - 5 sets, 8-12 reps
RDLs - 4 sets, 8-12 reps
Quad Extensions - 5 sets, 8-12 reps
Bulgarian Split Squats - 3 sets, 12-15 reps

Post Workout Cardio - 30 min


Diet:

Meal 1: 3 large whole eggs, 3 slices of turkey bacon, 3.1oz cooked white rice

Protein: 26g
Carbs: 25g
Fats: 22.5

Calories: ~406.5

Meal 2: 5.8oz chicken breast, 3.1oz cooked white rice

Protein: 51g
Carbs: 25g
Fats: 0.5g

Calories: ~308.5

Meal 3: 2 scoops Evogen Whey Isolate: Smores.

Protein: 52g
Carbs: 8g
Fats: 2g

Calories: ~260

Meal 4: 5.8oz chicken breast, 3.1oz cooked white rice, 85g mixed vegetables

Protein: 51g
Carbs: 29g
Fats: 2.5g

Calories: ~342.5

Meal 5: Meal 4: 5.8oz chicken breast, 3.1oz cooked white rice, 85g mixed vegetables

Protein: 51g
Carbs: 29g
Fats: 2.5g

Calories: ~342.5

Daily Totals:

Protein: 231g
Carbs: 116g
Fats: 30g

Calories: ~1660

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil (AM and PM)
Probiotic
2g Citrus Bergamot
15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe

Sleep:
8 hours, sorted out personal issues and stress levels are down.

Cycle:

400mg Test Cyp (US-Pharmacies)
360mg Primo E (US-Pharmacies)
120mg Tren E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2mg Retatrutide (twice weekly)
125mg Glutathione daily

50mcg T3
60mcg Clen (3 days on, 1 day off, benadryl on off days)

Cycling off til week 10:
100mcg IGF-1 LR3 preworkout
400mcg PEG-MGF post workout (twice weekly)



Notes:
The refeed did really well. The scale barely moved. I had check ins and we're still holding tight. My body temp felt elevated so I anticipate that my metabolism will get a kickstart to burn through all the food the next few days and I think i'll hit some new lows. The rest days also helped and my leg day was brutal.

@Andy-Just-Gyms refeeds are so beneficial. Your physique is coming along nicely.

 

[Andy-Just-Gyms]

Daily Log

Day 51/112
Start weight: 176.6
Current weight: 162.4

Workout:

30min Fasted Cardio

Back/Biceps

Unilateral Cable Low Row - 5 sets, 8-12 reps (PR, weight increase)
Lat Pulldown - 4 sets, 6-10 reps
T-Bar Row - 5 sets, 6-10 reps
Kelso Shrugs - 5 sets, 12-15 reps
Unilateral Dumbbell Row - 3 sets, 8-12 reps
Dumbbell Bicep Curl - 4 sets, 6-10 reps
Dumbbell Hammer Curl - 3 sets, 12-15 reps

Diet:

(PMSF)

Meal 1: 4 eggs, 2 Keto Tortillas
Meal 2: 7oz cooked ground beef
Meal 3: 2 scoops whey isolate
Meal 4: 5.8oz chicken breast
Meal 5: 7oz cooked ground beef

Protein: 248g
Carbs: 8g
Fats: 66g

Calories: 1618

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil (AM and PM)
Probiotic
2g Citrus Bergamot
15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe

Sleep:
7.5 hours

Cycle:

400mg Test Cyp (US-Pharmacies)
360mg Primo E (US-Pharmacies)
120mg Tren E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2mg Retatrutide (twice weekly)
125mg Glutathione daily

50mcg T3
50mcg T4
40mcg Clen (backed down)

Cycling off til week 10:
100mcg IGF-1 LR3 preworkout
400mcg PEG-MGF post workout (twice weekly)



Notes:

Gym session was good. Got a few random compliments which was an ego boost. It's just cause there's more separation, the whole "get leaner, look bigger than you are". The lower calories and PSMF diet is starting to affect my strength in the gym; I couldn't do 3 plates on the T-Bar. Idk if it was fatigue related, but I think its just the carbohydrate intake being low as I'm depleting stored glycogen that's affecting my lifts. But, I know this is what is supposed to happen. I'm not getting "weaker" or "losing muscle", I'm just having less glucose for ATP production, which is what I want so my body is forced to use the stored body fat.

I am starting to notice loose skin in my lower abdomen. The last time I cut this hard, I lost 100lbs and finally got "in shape" but i didn't get quite lean enough for the loose skin. Most people are upset about the loose skin, which is understandable but for me, I am welcoming it. It tells me that I've got things figured out and I'm making progress. When I am standing up, you cannot tell I have any loose skin (yet), it is only noticeable if I'm sitting down and you can see it starting to show.

It's about time for me to schedule bloodwork.

Also, as a sponsored athlete for US Pharmacies, I wanted to bring attention to the deal that USP has going on. It's a "buy 2 of one item, get a 3rd free" deal. See the attached flyer. As always, thank you for supporting my fitness and competitive goals.

 

[Tiger Khan]

Daily Log

Day 51/112
Start weight: 176.6
Current weight: 162.4

Workout:

30min Fasted Cardio

Back/Biceps

Unilateral Cable Low Row - 5 sets, 8-12 reps (PR, weight increase)
Lat Pulldown - 4 sets, 6-10 reps
T-Bar Row - 5 sets, 6-10 reps
Kelso Shrugs - 5 sets, 12-15 reps
Unilateral Dumbbell Row - 3 sets, 8-12 reps
Dumbbell Bicep Curl - 4 sets, 6-10 reps
Dumbbell Hammer Curl - 3 sets, 12-15 reps

Diet:

(PMSF)

Meal 1: 4 eggs, 2 Keto Tortillas
Meal 2: 7oz cooked ground beef
Meal 3: 2 scoops whey isolate
Meal 4: 5.8oz chicken breast
Meal 5: 7oz cooked ground beef

Protein: 248g
Carbs: 8g
Fats: 66g

Calories: 1618

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil (AM and PM)
Probiotic
2g Citrus Bergamot
15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe

Sleep:
7.5 hours

Cycle:

400mg Test Cyp (US-Pharmacies)
360mg Primo E (US-Pharmacies)
120mg Tren E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2mg Retatrutide (twice weekly)
125mg Glutathione daily

50mcg T3
50mcg T4
40mcg Clen (backed down)

Cycling off til week 10:
100mcg IGF-1 LR3 preworkout
400mcg PEG-MGF post workout (twice weekly)



Notes:

Gym session was good. Got a few random compliments which was an ego boost. It's just cause there's more separation, the whole "get leaner, look bigger than you are". The lower calories and PSMF diet is starting to affect my strength in the gym; I couldn't do 3 plates on the T-Bar. Idk if it was fatigue related, but I think its just the carbohydrate intake being low as I'm depleting stored glycogen that's affecting my lifts. But, I know this is what is supposed to happen. I'm not getting "weaker" or "losing muscle", I'm just having less glucose for ATP production, which is what I want so my body is forced to use the stored body fat.

I am starting to notice loose skin in my lower abdomen. The last time I cut this hard, I lost 100lbs and finally got "in shape" but i didn't get quite lean enough for the loose skin. Most people are upset about the loose skin, which is understandable but for me, I am welcoming it. It tells me that I've got things figured out and I'm making progress. When I am standing up, you cannot tell I have any loose skin (yet), it is only noticeable if I'm sitting down and you can see it starting to show.

It's about time for me to schedule bloodwork.

Also, as a sponsored athlete for US Pharmacies, I wanted to bring attention to the deal that USP has going on. It's a "buy 2 of one item, get a 3rd free" deal. See the attached flyer. As always, thank you for supporting my fitness and competitive goals.
View attachment 5708

@Andy-Just-Gyms training looks on point....keep it up......

 

[Andy-Just-Gyms]

Daily Log

Day 53/112
Start weight: 176.6
Current weight: 160.9

Workout:

45 min Fasted Cardio

Rest Day

Diet:

(PMSF)

Meal 1: 4 eggs, 2 Keto Tortillas
Meal 2: 7oz cooked ground beef
Meal 3: 2 scoops whey isolate
Meal 4: 5.8oz chicken breast
Meal 5: 7oz cooked ground beef

Protein: 248g
Carbs: 8g
Fats: 66g

Calories: 1618

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil (AM and PM)
Probiotic
2g Citrus Bergamot
15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe

Sleep:
7 hours

Cycle:

400mg Test Cyp (US-Pharmacies)
360mg Primo E (US-Pharmacies)
120mg Tren E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2mg Retatrutide (twice weekly)
125mg Glutathione daily

50mcg T3
50mcg T4
40mcg Clen (backed down)

Cycling off til week 10:
100mcg IGF-1 LR3 preworkout
400mcg PEG-MGF post workout (twice weekly)



Notes:
Rest day. Dealing with moving into a new place.

 

[Andy-Just-Gyms]

Daily Log

Day 54/112
Start weight: 176.6
Current weight: 162.4

Workout:

60min cardio

Rest Day

Diet:

(PMSF)

Meal 1: 4 eggs, 2 Keto Tortillas
Meal 2: 7oz cooked ground beef
Meal 3: 2 scoops whey isolate
Meal 4: 5.8oz chicken breast
Meal 5: 7oz cooked ground beef

Protein: 248g
Carbs: 8g
Fats: 66g

Calories: 1618

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil (AM and PM)
Probiotic
2g Citrus Bergamot
15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe

Sleep:
8 hours

Cycle:

400mg Test Cyp (US-Pharmacies)
360mg Primo E (US-Pharmacies)
120mg Tren E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2mg Retatrutide (twice weekly)
125mg Glutathione daily

50mcg T3
50mcg T4
40mcg Clen (backed down)

Cycling off til week 10:
100mcg IGF-1 LR3 preworkout
400mcg PEG-MGF post workout (twice weekly)



Notes:
Rest day. Still working on getting moved in to the new place. Almost all situated.
Decided to bring my Reta dose down from 2mg twice a week, to 1.5mg twice a week. Getting hard to meet food goals.

 

[Andy-Just-Gyms]

Daily Log

Day 55/112
Start weight: 176.6
Current weight: 162.8

Workout:

60min cardio

Rest Day

Diet:

(PMSF)

Meal 1: 4 eggs, 2 Keto Tortillas
Meal 2: 7oz cooked ground beef
Meal 3: 2 scoops whey isolate
Meal 4: 5.8oz chicken breast
Meal 5: 7oz cooked ground beef

Protein: 248g
Carbs: 8g
Fats: 66g

Calories: 1618

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil (AM and PM)
Probiotic
2g Citrus Bergamot
15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe

Sleep:
8 hours

Cycle:

400mg Test Cyp (US-Pharmacies)
360mg Primo E (US-Pharmacies)
120mg Tren E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2mg Retatrutide (twice weekly)
125mg Glutathione daily

50mcg T3
50mcg T4
40mcg Clen (backed down)

Cycling off til week 10:
100mcg IGF-1 LR3 preworkout
400mcg PEG-MGF post workout (twice weekly)



Notes:
Another rest day. In the middle of moving and getting personal life situated, but I am getting regular sleep again. Scale isn’t moving too much day to day, but body comp is looking a lot better.

 

[Andy-Just-Gyms]

Daily Log

Day 56/112
Start weight: 176.6
Current weight: 160.4

Workout:

Shoulders/Arms

Dumbbell Bicep Curl - 3 sets, 8-12 reps
Dumbbell Hammer Curl - 3 sets, 12-15 reps
Cable Lateral Raises - 5 sets - 8-12 reps
Overhead Dumbbell Press - 4 sets, 6-10 reps
Rear Delt Flies - 4 sets, 8-12 reps
Dumbbell Lateral Raises - 3 sets, 8-12 reps
Triceps Pressdown - 4 sets, 8-12 reps
Overhead Triceps Extension - 3 sets, 12-15 reps

Post Lift cardio 30min

Diet:

(PMSF)

Meal 1: 4 eggs, 2 Keto Tortillas
Meal 2: 7oz cooked ground beef
Meal 3: 2 scoops whey isolate
Meal 4: 5.8oz chicken breast
Meal 5: 7oz cooked ground beef

Protein: 248g
Carbs: 8g
Fats: 66g

Calories: 1618

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil (AM and PM)
Probiotic
2g Citrus Bergamot
15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe

Sleep:
8 hours

Cycle:

400mg Test Cyp (US-Pharmacies)
360mg Primo E (US-Pharmacies)
120mg Tren E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2mg Retatrutide (twice weekly)
125mg Glutathione daily

50mcg T3
50mcg T4
40mcg Clen (backed down)

Cycling off til week 10:
100mcg IGF-1 LR3 preworkout
400mcg PEG-MGF post workout (twice weekly)



Notes:
Check in day. 16.2 pound loss in 8 weeks. We’re still losing about 2lb/week which is really fast. 8 Weeks marks the tentative “halfway mark” of the cut. At the end of December, I will be analyzing my physique to determine an “X weeks out” from a show, and then pick a show that lines up with when I anticipate being conditioned for it. I’m aiming for around mid-February, maybe the President’s day weekend.

I have bloodwork scheduled this Wednesday. I will be checking the following labs:
Cortisol, Total
GGT
A1C
Prolactin
T3 total
T4 total
T4 free
TSH
APO A1
CBC w/diff
Lipid Panel
Hs-CRP
CMP
IGF-1
Estradiol, Ultrasensitive
SHBG
T3, free
Testosterone Total/Free
Reverse T3
Cystatin C