Log update:
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 113.4kg
Current: 111.9kg
Target: 85–90kg
Meals:
Meal #1 - 93g rib fillet steak, 79g beef sausage, 34g bacon, 104g eggs
Meal #2 - WPI double scoop protein shake with water, protein muesli bar & watermelon.
Meal #3 - Spaghetti Bolognaise 155g pasta, 180g combined lean beef & lean pork mince.
Snacks - Protein yogurt
Calories: 1883
Protein: 203g l Carbs: 121g l Fats: 64g
Supp Stack Daily:
Creatine 12g Vitamin C 350mg
Vitamin D3 50mcg Vitamin B1 40mg
Vitamin K2 200mcg Vitamin B6 40mg
Calcium D 500mg Coq10 40mg
Magnesium 400mg Zinc 30mg
Selenium 125mcg L-Taurine 200mg
Garlic extract 50mg Dandelion root 40mg
Omega 3 500mg L-Glutathione 50mg
L-Carnitine 350mg Beta glucan 30mg
Black pepper extract 20mg Tudca 400mg
Milk thistle 800mg Astragalus root 1000mg
Nac 1000mg Hawthorn berry 80mg
Psyllium husk 5g Probiotic 30 Billion
Peptides:
Retatrutide - 3mg/week through @ZenithHealth
Tesamorelin - 2mg fasted daily through @Prymal
Sleep:
Total - 5h 02mins
Deep - 46mins
REM - 9mins
Light - 4h 7mins
Awake - 1h 12mins
Training: Rest / Arm day & Cardio
1h 15mins
Barbell (reverse curl)
W - 10kg x 10
F - 15kg x 12
F - 15kg x 12
Bicep curl (cable)
W - 12.5kg x 8
W - 15kg x 8
W - 17.5kg x 8
F - 25kg x 10
F - 25kg x 9
Triceps extension (machine)
W - 25kg x 8
W - 39kg x 8
W - 46kg x 8
F - 53kg x 10
F - 53kg x 10
Seated angle dumbbell curl
W - 12.5kg x 9
W - 12.5kg x 9
F - 15kg x 6
F - 15kg x 6
Triceps extension (cable)
W - 18.75kg x 6
F - 28.75kg x 12
F - 31.25kg x 6
Cardio (zone 2)
30mins
Calories burned:
942cal
Recap:
Rest day today but decided to go in and do an arm day. Definitely think I’ll incorporate this more moving forward to change things up on my “rest days” Added 30 mins cardio to end the session.
Disregard the sleep info I think it’s incorrect as my watch switched back to my nightshift sleep times. I tried some DSIP last night, 1 nasal spray pump and it put me straight to sleep within 30mins and I felt like I had a great sleep tbh. I’ll do it again tonight to monitor then try to take a break until I need it again. Ideally if I can use the DSIP to kick me back into gear & get my circadian rhythm pumping after I come off shift work that will be a game changer.
Bit extra carbs today as I ended up having some good old spag bol. Happy to keep it all within my macros though.
Macros breakdown, training cals burned and a couple meals attached below.
Sponsored by @ZenithHealth & @Prymal
Weight: (fasted)
Start: 130kg
Last week: 113.4kg
Current: 111.9kg
Target: 85–90kg
Meals:
Meal #1 - 93g rib fillet steak, 79g beef sausage, 34g bacon, 104g eggs
Meal #2 - WPI double scoop protein shake with water, protein muesli bar & watermelon.
Meal #3 - Spaghetti Bolognaise 155g pasta, 180g combined lean beef & lean pork mince.
Snacks - Protein yogurt
Calories: 1883
Protein: 203g l Carbs: 121g l Fats: 64g
Supp Stack Daily:
Creatine 12g Vitamin C 350mg
Vitamin D3 50mcg Vitamin B1 40mg
Vitamin K2 200mcg Vitamin B6 40mg
Calcium D 500mg Coq10 40mg
Magnesium 400mg Zinc 30mg
Selenium 125mcg L-Taurine 200mg
Garlic extract 50mg Dandelion root 40mg
Omega 3 500mg L-Glutathione 50mg
L-Carnitine 350mg Beta glucan 30mg
Black pepper extract 20mg Tudca 400mg
Milk thistle 800mg Astragalus root 1000mg
Nac 1000mg Hawthorn berry 80mg
Psyllium husk 5g Probiotic 30 Billion
Peptides:
Retatrutide - 3mg/week through @ZenithHealth
Tesamorelin - 2mg fasted daily through @Prymal
Sleep:
Total - 5h 02mins
Deep - 46mins
REM - 9mins
Light - 4h 7mins
Awake - 1h 12mins
Training: Rest / Arm day & Cardio
1h 15mins
Barbell (reverse curl)
W - 10kg x 10
F - 15kg x 12
F - 15kg x 12
Bicep curl (cable)
W - 12.5kg x 8
W - 15kg x 8
W - 17.5kg x 8
F - 25kg x 10
F - 25kg x 9
Triceps extension (machine)
W - 25kg x 8
W - 39kg x 8
W - 46kg x 8
F - 53kg x 10
F - 53kg x 10
Seated angle dumbbell curl
W - 12.5kg x 9
W - 12.5kg x 9
F - 15kg x 6
F - 15kg x 6
Triceps extension (cable)
W - 18.75kg x 6
F - 28.75kg x 12
F - 31.25kg x 6
Cardio (zone 2)
30mins
Calories burned:
942cal
Recap:
Rest day today but decided to go in and do an arm day. Definitely think I’ll incorporate this more moving forward to change things up on my “rest days” Added 30 mins cardio to end the session.
Disregard the sleep info I think it’s incorrect as my watch switched back to my nightshift sleep times. I tried some DSIP last night, 1 nasal spray pump and it put me straight to sleep within 30mins and I felt like I had a great sleep tbh. I’ll do it again tonight to monitor then try to take a break until I need it again. Ideally if I can use the DSIP to kick me back into gear & get my circadian rhythm pumping after I come off shift work that will be a game changer.
Bit extra carbs today as I ended up having some good old spag bol. Happy to keep it all within my macros though.
Macros breakdown, training cals burned and a couple meals attached below.
