Approved Log Recomp Fat loss Cycle Log with US-Pharmacies

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY LOG — 9/18/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7.5 hours

WEIGH IN
199.0 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain

• Ebiom TB-500 — 250 mcg daily

• Ebiom SLU-PP-332 — 60 mg daily

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week

US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss


DOSING SCHEDULE

Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg

Wednesday:
• Retatrutide — 3 mg


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — RECOVERY DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

No gym today

Returned to work for the first time since getting sick.

Busy day at the tire shop
~8,500 total steps

PLAN:
Continue recovering through the weekend
and return to training Monday.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

5 whole eggs
1 cup egg whites
55 g dry oatmeal
85 g blueberries
16 g honey

Meal Totals:
Calories: ~690 kcal
Protein: ~52 g
Total Carbs: ~64 g
Net Carbs: ~56 g
Fiber: ~8 g
Fat: ~29 g


MEAL #2

203 g cooked chicken breast
200 g cooked rice

Meal Totals:
Calories: ~595 kcal
Protein: ~69 g
Total Carbs: ~56 g
Net Carbs: ~55 g
Fiber: ~1 g
Fat: ~8 g


MEAL #3

300 g cooked chicken breast
3 low-carb tortillas

Meal Totals:
Calories: ~675 kcal
Protein: ~105 g
Total Carbs: ~57 g
Net Carbs: ~12 g
Fiber: ~45 g
Fat: ~20 g


SNACK

275 g Oikos nonfat Greek yogurt
80 g blueberries
1 serving grapefruit

Snack Totals:
Calories: ~263 kcal
Protein: ~29 g
Total Carbs: ~38 g
Net Carbs: ~35 g
Fiber: ~3 g
Fat: ~0 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: ~2,223 kcal
Protein: ~255 g
Total Carbs: ~215 g
Net Carbs: ~158 g
Fiber: ~57 g
Fat: ~57 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECOVERY UPDATE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Deload week turned into illness recovery

Only 1 training session this week

~3 days sick

Primarily ate chicken soup while sick

Calories not tracked during those days

Returned to work today

~8,500 steps

Planned return to training: MONDAY


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

As I mentioned in my last log, I came down with a pretty bad cold.

I originally started this week planning to deload, so I had already intentionally reduced my training. I only trained once before getting sick, and once the cold hit me I decided to stay home and focus completely on recovering.

I would've at least posted my meals during those days, but I basically lived on chicken soup for three days.

There was no realistic way for me to accurately track the calories, and honestly, I wasn't feeling well enough to care about weighing and tracking everything anyway.

Today I FINALLY felt well enough to return to work.

I still haven't gone back to the gym, but work was busy at the tire shop and I finished the day with around 8,500 steps.

I've decided I'm not going to rush back into training just because I'm starting to feel better.

I'm taking the rest of the weekend to recover and plan to return to the gym MONDAY.

Nutrition was back on track today:

~2,223 calories
~255 g protein
~215 g total carbs
~158 g net carbs
~57 g fiber
~57 g fat

Bodyweight: 199.0 lbs

The deload didn't exactly go according to plan...

But between the accumulated fatigue I was already feeling and then getting sick, my body clearly needed some downtime.

No reason to try to "make up" the missed workouts.

Recover this weekend.
Back to training Monday.
Then we build from there.

 

[GHgut4life]

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DAILY LOG — 9/18/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7.5 hours

WEIGH IN
199.0 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain

• Ebiom TB-500 — 250 mcg daily

• Ebiom SLU-PP-332 — 60 mg daily

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week

US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss


DOSING SCHEDULE

Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg

Wednesday:
• Retatrutide — 3 mg


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — RECOVERY DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

No gym today

Returned to work for the first time since getting sick.

Busy day at the tire shop
~8,500 total steps

PLAN:
Continue recovering through the weekend
and return to training Monday.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

5 whole eggs
1 cup egg whites
55 g dry oatmeal
85 g blueberries
16 g honey

Meal Totals:
Calories: ~690 kcal
Protein: ~52 g
Total Carbs: ~64 g
Net Carbs: ~56 g
Fiber: ~8 g
Fat: ~29 g


MEAL #2

203 g cooked chicken breast
200 g cooked rice

Meal Totals:
Calories: ~595 kcal
Protein: ~69 g
Total Carbs: ~56 g
Net Carbs: ~55 g
Fiber: ~1 g
Fat: ~8 g


MEAL #3

300 g cooked chicken breast
3 low-carb tortillas

Meal Totals:
Calories: ~675 kcal
Protein: ~105 g
Total Carbs: ~57 g
Net Carbs: ~12 g
Fiber: ~45 g
Fat: ~20 g


SNACK

275 g Oikos nonfat Greek yogurt
80 g blueberries
1 serving grapefruit

Snack Totals:
Calories: ~263 kcal
Protein: ~29 g
Total Carbs: ~38 g
Net Carbs: ~35 g
Fiber: ~3 g
Fat: ~0 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: ~2,223 kcal
Protein: ~255 g
Total Carbs: ~215 g
Net Carbs: ~158 g
Fiber: ~57 g
Fat: ~57 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECOVERY UPDATE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Deload week turned into illness recovery

Only 1 training session this week

~3 days sick

Primarily ate chicken soup while sick

Calories not tracked during those days

Returned to work today

~8,500 steps

Planned return to training: MONDAY


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

As I mentioned in my last log, I came down with a pretty bad cold.

I originally started this week planning to deload, so I had already intentionally reduced my training. I only trained once before getting sick, and once the cold hit me I decided to stay home and focus completely on recovering.

I would've at least posted my meals during those days, but I basically lived on chicken soup for three days.

There was no realistic way for me to accurately track the calories, and honestly, I wasn't feeling well enough to care about weighing and tracking everything anyway.

Today I FINALLY felt well enough to return to work.

I still haven't gone back to the gym, but work was busy at the tire shop and I finished the day with around 8,500 steps.

I've decided I'm not going to rush back into training just because I'm starting to feel better.

I'm taking the rest of the weekend to recover and plan to return to the gym MONDAY.

Nutrition was back on track today:

~2,223 calories
~255 g protein
~215 g total carbs
~158 g net carbs
~57 g fiber
~57 g fat

Bodyweight: 199.0 lbs

The deload didn't exactly go according to plan...

But between the accumulated fatigue I was already feeling and then getting sick, my body clearly needed some downtime.

No reason to try to "make up" the missed workouts.

Recover this weekend.
Back to training Monday.
Then we build from there.

food is for results brother

 

[Mobster]

More rest needed

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY LOG — 9/19/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7 hours

WEIGH IN
197.6 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain

• Ebiom TB-500 — 250 mcg daily

• Ebiom SLU-PP-332 — 60 mg daily

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week

US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss


DOSING SCHEDULE

Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg

Wednesday:
• Retatrutide — 3 mg


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — RECOVERY DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

No gym today

Still recovering from being sick.

Current recovery: ~80%

Worked 8.5 hours at the tire shop
~7,500 steps

PLAN:
Return to the gym tomorrow if recovery
continues moving in the right direction.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

5 whole eggs
1 cup egg whites
1 low-carb tortilla
45 g dry oatmeal
65 g blueberries
14 g honey

Meal Totals:
Calories: ~696 kcal
Protein: ~55 g
Total Carbs: ~69 g
Net Carbs: ~49 g
Fiber: ~20 g
Fat: ~31 g


MEAL #2

330 g cooked chicken breast
200 g cooked rice

Meal Totals:
Calories: ~805 kcal
Protein: ~107 g
Total Carbs: ~56 g
Net Carbs: ~55 g
Fiber: ~1 g
Fat: ~12 g


MEAL #3

238 g cooked chicken breast
2 low-carb tortillas

Meal Totals:
Calories: ~513 kcal
Protein: ~82 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~16 g


MEAL #4 — CHICKEN SOUP

2 skinless chicken thighs
~65 g potatoes
Broth & vegetables from soup

Estimated Meal Totals:
Calories: ~360 kcal
Protein: ~39 g
Total Carbs: ~15 g
Net Carbs: ~13 g
Fiber: ~2 g
Fat: ~16 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: ~2,374 kcal
Protein: ~283 g
Total Carbs: ~178 g
Net Carbs: ~125 g
Fiber: ~53 g
Fat: ~75 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECOVERY UPDATE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Recovery: ~80%

No gym today
8.5-hour workday
~7,500 steps
197.6 lbs fasted

Despite not training, this wasn't exactly an
inactive recovery day.

Plan is to return to training tomorrow,
assuming recovery continues to improve.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Still recovering from this cold, but I'm finally starting to feel a lot more like myself again. I'd say I'm at about 80% today.

I decided to give myself ONE more day away from the gym rather than rushing back before I'm ready.

That doesn't mean I sat around all day though...

I worked an 8.5-hour shift at the tire shop and still got approximately 7,500 steps in.

Bodyweight also came in at 197.6 lbs fasted — one of my lowest weigh-ins recently.

Nutrition was completely back under control today:

~2,374 calories
~283 g protein
~178 g total carbs
~125 g net carbs
~53 g fiber
~75 g fat

Meal #4 was homemade chicken soup again, so those numbers are necessarily an estimate.

The plan is to FINALLY get back into the gym tomorrow, provided I continue feeling better.

I've already had the deload, several complete days away from lifting, and plenty of time for my joints to get a break.

I'm not going to treat the first workout back like I need to make up for lost time though.

Get back in.
See how the body feels.
Then build the intensity back up from there.

 

[SmallGainsBigProblems]

Your logs are seriously informative. Good work. What are you using to get your logs to look like this?

 

[Dopeless]

Your logs are seriously informative. Good work. What are you using to get your logs to look like this?

I use chat gpt brother. I put in the essential data I also use it to calculate calories and Macros with my weighed out meals and then ask it to print me out a detailed log using emoji's and thats it.. ive had to correct it a couple times with my wanted commentary and now its always pretty much spot on..

 

[SmallGainsBigProblems]

I use chat gpt brother. I put in the essential data I also use it to calculate calories and Macros with my weighed out meals and then ask it to print me out a detailed log using emoji's and thats it.. ive had to correct it a couple times with my wanted commentary and now its always pretty much spot on..

I use chatgpt as well just not to that extent. Log looks great man.

 

[Dopeless]

USP is the best source in tha game!! Check out this awesome touchdown