G’day everyone,
Figured it’s time to start a proper log and hold myself accountable. Aussie Dad wanting to change my body for the better. Keep strong for my family and kids.
I’m currently focused on a full body recomposition — dropping body fat while maintaining (and ideally building) lean muscle. This isn’t just a short-term cut… I’m building a lifestyle I can stick to long-term.
Starting Stats
Start Date: 16 Jan 2026
Starting Weight: 106.5 kg
Height: 185 cm
Current Phase: Recomp / Fat Loss
Goal: Lose fat steadily while building/maintaining muscle; may aim for ~95 kg depending on mirror progress
Sponsor / Cycle
Sponsor: @Southern Cross Labs
Cycle Started: 17 Mar 2026 — Test P + NPP on top of TRT
TRT: 125 mg Reandron weekly
Cycle Details: Test P 90mg + NPP 90mg EOD alongside TRT
First pin went smoothly — no PIP, no issues with oil
Focus now: monitor recovery, performance, and overall feel
Goals
Drop body fat
Maintain / build lean muscle
Improve overall health, fitness, and recovery
Build consistency with training, nutrition, and sleep
Approach
Calories ~2000/day
Protein 200g+
Progressive overload training
Simple, repeatable food structure
Prioritize recovery and injury management
17MAR 2026 – Daily Update
Stats
Weight: 100.1 kg (last weighed 15MAR – weekly weigh-in)
Goal: Body recomp; possibly 95kg, but will judge by mirror
Sleep
Hours Slept: ~6h total (split sleep)
Fell asleep ~1:30am, up at 6:15am for the kids
Nap 10:00–11:15am
Not ideal sleep, but nap helped
Energy
Level: 6/10
Noticeable highs and lows throughout the day
Soreness
DOMS: 0/10
Elbow: I've been dealing with a small elbow injury, pop sound while setting up for preacher curls and pain to extend elbow from then. Stable, same as yesterday — being cautious starting to get better.
Training
Nil weights today — appointments prevented lifting before work
Prioritizing elbow recovery
Cardio / Activity
Total Steps: 19,500
Cardio:
4 km jog (nonstop)~35 min during dinner break
Notes: Strong effort — cardio capacity improving noticeably
Nutrition
Calories: 2274 kcal
Protein: 215.3 g
Carbs: 168 g
Fat: 75.3 g
Food Today:
2 eggs + smoked jalapeño & cheese sausage on a sandwich + WPC coffee
Smoked oysters on 6 Arnott’s Jatz crackers
Smoked tuna + salad sandwich
Lunch wrap with salad + 200g shortcut bacon
Thai red curry (dinner)
200g Chobani fat-free yogurt + 100g frozen pineapple
Cycle / PED Update
Test P 90mg + NPP 90mg EOD alongside TRT 125mg Reandron weekly
First pin smooth — no PIP or issues with oil
Cycle officially underway — focus on tracking recovery, performance, and overall feel
Wrap Up / Notes
Sleep wasn’t perfect, but still had a high-output day — good resilience
4 km nonstop jog is a win — cardio clearly improving
Calories slightly above target, protein solid
Another rest day from weights — smart for elbow recovery
Excited to track performance and recovery over the coming weeks
Aussies check out @Southern Cross Labs for great gear
Figured it’s time to start a proper log and hold myself accountable. Aussie Dad wanting to change my body for the better. Keep strong for my family and kids.
I’m currently focused on a full body recomposition — dropping body fat while maintaining (and ideally building) lean muscle. This isn’t just a short-term cut… I’m building a lifestyle I can stick to long-term.
Starting StatsStart Date: 16 Jan 2026
Starting Weight: 106.5 kg
Height: 185 cm
Current Phase: Recomp / Fat Loss
Goal: Lose fat steadily while building/maintaining muscle; may aim for ~95 kg depending on mirror progress
Sponsor / CycleSponsor: @Southern Cross Labs
Cycle Started: 17 Mar 2026 — Test P + NPP on top of TRT
TRT: 125 mg Reandron weekly
Cycle Details: Test P 90mg + NPP 90mg EOD alongside TRT
First pin went smoothly — no PIP, no issues with oil
Focus now: monitor recovery, performance, and overall feel
GoalsDrop body fat
Maintain / build lean muscle
Improve overall health, fitness, and recovery
Build consistency with training, nutrition, and sleep
ApproachCalories ~2000/day
Protein 200g+
Progressive overload training
Simple, repeatable food structure
Prioritize recovery and injury management
17MAR 2026 – Daily Update StatsWeight: 100.1 kg (last weighed 15MAR – weekly weigh-in)
Goal: Body recomp; possibly 95kg, but will judge by mirror
SleepHours Slept: ~6h total (split sleep)
Fell asleep ~1:30am, up at 6:15am for the kids
Nap 10:00–11:15am
Not ideal sleep, but nap helped
EnergyLevel: 6/10
Noticeable highs and lows throughout the day
SorenessDOMS: 0/10
Elbow: I've been dealing with a small elbow injury, pop sound while setting up for preacher curls and pain to extend elbow from then. Stable, same as yesterday — being cautious starting to get better.
TrainingNil weights today — appointments prevented lifting before work
Prioritizing elbow recovery
Cardio / ActivityTotal Steps: 19,500
Cardio:
4 km jog (nonstop)~35 min during dinner break
Notes: Strong effort — cardio capacity improving noticeably
NutritionCalories: 2274 kcal
Protein: 215.3 g
Carbs: 168 g
Fat: 75.3 g
Food Today:
2 eggs + smoked jalapeño & cheese sausage on a sandwich + WPC coffee
Smoked oysters on 6 Arnott’s Jatz crackers
Smoked tuna + salad sandwich
Lunch wrap with salad + 200g shortcut bacon
Thai red curry (dinner)
200g Chobani fat-free yogurt + 100g frozen pineapple
Cycle / PED UpdateTest P 90mg + NPP 90mg EOD alongside TRT 125mg Reandron weekly
First pin smooth — no PIP or issues with oil
Cycle officially underway — focus on tracking recovery, performance, and overall feel
Wrap Up / NotesSleep wasn’t perfect, but still had a high-output day — good resilience
4 km nonstop jog is a win — cardio clearly improving
Calories slightly above target, protein solid
Another rest day from weights — smart for elbow recovery
Excited to track performance and recovery over the coming weeks
Aussies check out @Southern Cross Labs for great gear
