━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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.
DAILY LOG — 9/18/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7.5 hours
WEIGH IN199.0 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 SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — RECOVERY DAY━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No gym todayReturned 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 #15 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 #2203 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 #3300 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
SNACK275 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 lbsThe 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.
