Approved Log Test - EQ - Masteron - Primobolan - Anavar - retatrutide - hgh cycle Log - with Us-pharmacies.net

Noah Wixx · Jan 3, 2026

Saturday January 3 2026
@US-pharmacies

Disclaimer:

US-PHARMACIES is an approved Ironoverload.io source.
Community Outlook: US-PHARMACIES is the newest addition in our ever growing community here and i am excited getting the opportunity working with them for this one

The compounds and peptides are subject for alterations in dosing protocol or swapped out for other options along these next 20 weeks based on my coaches discretion and what he sees as far as what's working or is not working.

Time to go get after it and earn this first phase and steps into my transformation of how i want to feel and look and crush 2026

Enjoy the first post and opening of the log everyone.

Injectable Guide
Oral / Supplement / Capsule

= Training / Workout Day

= Rest Day / Core + Cardio

Profile & Goals

Male | 38 y/o | 5’11” | 238.5 lb
Goals

Fat Loss | Lean Muscle | Endurance | Body Recomposition & BMI

| Mood | Prep For Cutting Phase 2026 Later In The Year.

Weekly Summary & Compounds /
Calories / TDEE / Deficit
Day
Compounds & Dose
Water Daily Intake 2-3L

Calories
P / C / F (Protein/Carbs/Fats)
TDEE

(Total Daily Energy Expenditure)
Deficit (Not Being In A Caloric Surplus)

Mon (Pull)

Test E 250 mg , EQ 100 mg , VAR 50 mg , GH 2 IU , Retatrutide 1 mg , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps

CAL 3,100 /P 241 /C 242 /F 62
3,350 =

TDEE -250 = Deficit

Tue (Core + Cardio – Rest Day)

| GH 2 IU , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAL 2,750 |P 252 /C 179 /F 63 |
3,350 =

TDEE -600 = Deficit | Core + Cardio |

Wed (Core + Cardio – Rest Day)

| GH 2 IU , GHK-Cu 1.66 mg , TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 =

TDEE -600 = Deficit | Core + Cardio |

Thu (Core + Cardio – Rest Day)

| Test E 250 mg , EQ 100 mg , GH 2 IU , TB-500/BPC 500 mcg , GHK-Cu 1.66 mg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE

-600 = Deficit | Core + Cardio |

Fri (Core + Cardio – Rest Day)

| GH 2 IU Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE

-600 = Deficit | Core + Cardio |

Sat (Push)

| VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |
3,350 = TDEE

-250 = Deficit | Push Workout |

Sun (Legs)

| VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |

3,350 = TDEE

-250 = Deficit | Leg Workout |

Weekly Compounds & Supplements
Injectables / Peptides
Test E 250 mg – Mon / Thu
EQ 100 mg – Mon / Thu
GH 2 IU – Daily (pre-bed)
GHK-Cu 1.66 mg – Mon–Thu
Retatrutide 1 mg – Mon
TB-500 / BPC-157 500 mcg – Mon–Thu
Orals / Daily Support
VAR 50 mg – Pre-training (Workout Days)
Cialis 5–10 mg
N2Guard 7 caps
HCGenerate 5 caps
Health & Digestive Support
Vitamin C 1,000 mg
Citrus Bioflav 100 mg
Rose Hips 4 mg
Red Yeast Rice 1,200 mg
Glucosamine/MSM 1,500 mg
Super Enzyme 1 cap
Probiotic 4 caps
Creatine 5 g
Psyllium Husk 3 tsp
Omega-3 Fish Oil 4 g

Training Split – Push / Pull / Leg / Core
All movements 3 sets (record weight, reps, sets).

Push – Saturday

Bench Press 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Incline Bench 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
OHP 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Lateral Raises 3x12–15
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Triceps Pushdowns 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Overhead Extensions 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Push-ups 2x15
Set 1 ___ Reps ___
Set 2 ___ Reps ___
Face Pulls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
External Rotation 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Leg – Sunday

Back Squat 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
RDL 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Press 3x10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Extension 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hamstring Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Calf 4x20
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Set 4 ___ Reps ___ Weight ___
Wall Sit 2x45–60s
Set 1 ___ Time ___
Set 2 ___ Time ___

Pull – Monday

BB/DB Row 3x6-10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Row 3x8-12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Reverse Pec Deck 3x8–12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Bodyweight Pull-Up 3x5
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
EZ Bar Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Concentration Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hammer Curls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Shrugs 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Core – Tue/Wed/Fri

Cardio Protocol
Days: Tuesday • Wednesday • Thursday • Friday

Duration: 45 minutes
Speed Range: 2.5–3.1 mph
Incline: 0–2% (optional)
Estimated Distance: ~2.1–2.4 miles
Estimated Calories: ~240–320 kcal

BASE SETUP (Weeks 1–4)
Goal: Establish baseline, build momentum, confirm recovery

🍽 Calories
Cardio / Rest Days (4x): 2,750 kcal
Training Days (3x): 3,100 kcal

Cardio
45 min treadmill walking
Speed: 2.5–3.1 mph
Incline: 0–1%

2,600 kcal Cardio Rest Day

Breakfast: Eggs 150g + Whites 180g, Banana 100g, Avocado 60g | 485 kcal | P:42g | C:26g | F:24g | Fiber:8g | Sugar:12g

Lunch: Chicken 170g, Rice 100g, Broccoli 90g, Olive Oil 5g | 486 kcal | P:47g | C:34g | F:10g | Fiber:3g | Sugar:1g

Midday: Canned Chicken 165g, Rice 100g, Broccoli 90g, Olive Oil 5g | 416 kcal | P:46g | C:34g | F:9g | Fiber:3g | Sugar:1g

Dinner: Beef 150g, Rice 100g, Broccoli 120g, Olive Oil 5g | 471 kcal | P:44g | C:36g | F:17g | Fiber:4g | Sugar:1g

Snack: Whey Protein 30 | 120 kcal | P:30g | C:3g | F:1g | Fiber:0g | Sugar:1g

Totals: 2,600 kcal | Protein: 245g | Carbs: 150g | Fat: 64g | Fiber:18g | Sugar:15g

PHASE 5 — Final Control Phase (Weeks 17–20)

Goal: Lock in leanness, avoid burnout
Cardio
45–50 min
Incline: 1–2%
Speed: 2.7–3.0 mph preferred

Calories (Choose based on recovery)
Option A (Best Recovery):
Cardio days: 2,750 kcal

Option B (Final Push):
Cardio days: 2,600 kcal

Fat loss slows slightly but stays consistent
Strength and muscle preserved

Adjustment Priority Order
Add incline
Add 5 min cardio
Reduce cardio-day calories by −150
Never cut training-day calories first

TDEE vs Intake & Deficit

Training: Intake 3,100 kcal | TDEE 3,350 kcal | Deficit ~250 kcal

Rest: Intake 2,750 kcal | TDEE 3,350 kcal | Deficit ~600 kcal

Weekly Avg: Intake 2,900 kcal | TDEE 3,350 kcal | Deficit ~450 kcal/day

Day One Breakfast: 9am
Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g | P48 C36 F26

Salt Free Seasoning Blend Used

US-pharmacies · Jan 4, 2026

Thank you for presenting everything so professionally – I’m really impressed. This is going to be an amazing year and a great log; it’s worth keeping an eye on. Everyone can take something valuable from all of this. And to you, my brother, I wish all the best in English!
USP

Noah Wixx · Jan 4, 2026

Sunday January 4 2026
@US-pharmacies
Recomp Phase
Day One
Water Intake So Far 1.33L

Alright everyone i hit the first day of my workouts for the next 20 weeks and man did it feel really damn good hitting the iron again for the first time in a while.

I was just going to do cardio on rest days. I figured not a smart idea skipping atleast a nice warmup on workout days, so im including that on workout days.

So far today ive had breakfast & lunch still have midday meal, post workout meal and protein shake left to go for tonight.

Ive noticed reta really doing its job already in my short experience with it, eating the diet is easy, dont want or think about junk food. I stay super full in-between meals for hours at a time, been super neat experience so far. I notice i dont bloat on it either so far. Ive had no negative sides with reta at 1mg.

Did 50mg var preworkout 45mins in advance today as well for that extra pump and small strength boost it did its job today.

So far so good i included some starting photos of what i look like right now and some food for today, i typically dont post much food consistently, but in this case I know people like accountability and knowing your eating what you say you are, so im posting meals.

Enjoy the update everyone

Training Days – 3,100 kcal | P241 / C242 / F62 | Fiber 23 | Sugar 41

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P52 C52 F11

Midday: Canned Chicken 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P59 C52 F7

Post-Workout: Beef 200 g, Rice 158 g, Broccoli 120 g, Olive Oil 5 g, Mutant Mass 140g | P82 C102 F18

Snack: Protein Shake 30–40 g | P35 C0 F1

Push Day Chest/Delts/Triceps/Shoulders
Warm Up: Cardio

Accomplishments For Today

Keep Reps In Reverse
Dont Push Heavy Weight
Get Back Into A Rhythm
Slow Controlled Reps
Mind Muscle Connection
Stay Calm An Focused
Pace Myself Start Into Finish

Training Split – Push / Pull / Leg / Core
All movements 3 sets (record weight, reps, sets).

Push – Saturday

Warm-up
Cardio: Treadmill
Speed 3.0
Incline 1.5
Miles 1.50
Calories 139
Duration 30 minutes

Bench Press 3x6–10 (Barbell)
Set 1 _Reps _10 Weight _135lbs
Set 2 _Reps _10 Weight _155lbs
Set 3 _Reps _10Weight _165lbs

Incline Bench 3x6–10 (Barbell)
Set 1 _Reps _10 Weight _135lbs
Set 2 _Reps _10 Weight _140lbs
Set 3 _Reps _10 Weight _145lbs

OHP 3x6–10 (Standing Barbell)
Set 1 _Reps _10 Weight _115lbs
Set 2 _ Reps _10 Weight _115lbs
Set 3 _ Reps _ 10 Weight _120lbs

Lateral Raises 3x12–15 (Cable)
Set 1 _ Reps _15 Weight _10lbs
Set 2 _ Reps _ 12 Weight _20lbs
Set 3 _Reps _ 12 Weight _25lbs

Triceps Pushdowns 3x12 (Cable)
Set 1 _ Reps _12 Weight _100lbs
Set 2 _Reps _12 Weight _100lbs
Set 3 _Reps _12Weight _110lbs

Overhead Extensions 3x12
Set 1 _ Reps _12 Weight _50lbs
Set 2 _ Reps _12 Weight _60lbs
Set 3 _Reps _12 Weight _70lbs

Push-ups 2x15
Set 1 _ Reps _15
Set 2 _ Reps _15

Face Pulls 3x12
Set 1 _ Reps _12 Weight _30lbs
Set 2 _Reps _ 12 Weight _40lbs
Set 3 _ Reps _12 Weight _50lbs

External Rotation 3x12
Set 1 _Reps _12 Weight _20lbs
Set 2 _Reps _12 Weight _20lbs
Set 3 _Reps _12 Weight _10lbs

BigJackson · Thursday at 1:45 AM

Noah Wixx said:
Sunday January 4 2026
@US-pharmacies
Recomp Phase
Day One
Water Intake So Far 1.33L

Alright everyone i hit the first day of my workouts for the next 20 weeks and man did it feel really damn good hitting the iron again for the first time in a while.

I was just going to do cardio on rest days. I figured not a smart idea skipping atleast a nice warmup on workout days, so im including that on workout days.

So far today ive had breakfast & lunch still have midday meal, post workout meal and protein shake left to go for tonight.

Ive noticed reta really doing its job already in my short experience with it, eating the diet is easy, dont want or think about junk food. I stay super full in-between meals for hours at a time, been super neat experience so far. I notice i dont bloat on it either so far. Ive had no negative sides with reta at 1mg.

Did 50mg var preworkout 45mins in advance today as well for that extra pump and small strength boost it did its job today.

So far so good i included some starting photos of what i look like right now and some food for today, i typically dont post much food consistently, but in this case I know people like accountability and knowing your eating what you say you are, so im posting meals.

Enjoy the update everyone

Training Days – 3,100 kcal | P241 / C242 / F62 | Fiber 23 | Sugar 41

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P52 C52 F11

Midday: Canned Chicken 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P59 C52 F7

Post-Workout: Beef 200 g, Rice 158 g, Broccoli 120 g, Olive Oil 5 g, Mutant Mass 140g | P82 C102 F18

Snack: Protein Shake 30–40 g | P35 C0 F1

Push Day Chest/Delts/Triceps/Shoulders
Warm Up: Cardio

Accomplishments For Today

Keep Reps In Reverse
Dont Push Heavy Weight
Get Back Into A Rhythm
Slow Controlled Reps
Mind Muscle Connection
Stay Calm An Focused
Pace Myself Start Into Finish

Training Split – Push / Pull / Leg / Core
All movements 3 sets (record weight, reps, sets).

Push – Saturday
Warm-up
Cardio: Treadmill
Speed 3.0
Incline 1.5
Miles 1.50
Calories 139
Duration 30 minutes

Bench Press 3x6–10 (Barbell)
Set 1 _Reps _10 Weight _135lbs
Set 2 _Reps _10 Weight _155lbs
Set 3 _Reps _10Weight _165lbs

Incline Bench 3x6–10 (Barbell)
Set 1 _Reps _10 Weight _135lbs
Set 2 _Reps _10 Weight _140lbs
Set 3 _Reps _10 Weight _145lbs

OHP 3x6–10 (Standing Barbell)
Set 1 _Reps _10 Weight _115lbs
Set 2 _ Reps _10 Weight _115lbs
Set 3 _ Reps _ 10 Weight _120lbs

Lateral Raises 3x12–15 (Cable)
Set 1 _ Reps _15 Weight _10lbs
Set 2 _ Reps _ 12 Weight _20lbs
Set 3 _Reps _ 12 Weight _25lbs

Triceps Pushdowns 3x12 (Cable)
Set 1 _ Reps _12 Weight _100lbs
Set 2 _Reps _12 Weight _100lbs
Set 3 _Reps _12Weight _110lbs

Overhead Extensions 3x12
Set 1 _ Reps _12 Weight _50lbs
Set 2 _ Reps _12 Weight _60lbs
Set 3 _Reps _12 Weight _70lbs

Push-ups 2x15
Set 1 _ Reps _15
Set 2 _ Reps _15

Face Pulls 3x12
Set 1 _ Reps _12 Weight _30lbs
Set 2 _Reps _ 12 Weight _40lbs
Set 3 _ Reps _12 Weight _50lbs

External Rotation 3x12
Set 1 _Reps _12 Weight _20lbs
Set 2 _Reps _12 Weight _20lbs
Set 3 _Reps _12 Weight _10lbs

choo choo all aboard the train bro

Noah Wixx · Friday at 12:03 AM

Tuesday January 8 2026
@US-pharmacies

Look at this beautiful package that was waiting on me today after work.

These look really nice stacked together for a photo

Pull day went extremely well on tuesday felt good getting back into the swing of things, overall the workout was hitting.

Warm up
Cardio
Treadmill
Duration 30 minutes
Incline 1.5
Distance 1.50 miles
Calories Burned 140

DB Row 3x6-10
Set 1 _Reps _10 Weight _50lbs
Set 2 _Reps _10 Weight _55lbs
Set 3 _ Reps _10Weight _65lbs

Seated Row 3x8-12
Set 1 _ Reps _12 Weight _160lbs
Set 2 _ Reps _12 Weight _180lbs
Set 3 _Reps _12 Weight _200lbs

Reverse Pec Deck 3x8–12
Set 1 _ Reps _12 Weight _100lbs
Set 2 _ Reps _Weight _120lbs
Set 3 _Reps _Weight _132lbs

Bodyweight Pull-Up 3x5
Set 1 _Reps _ 5 Weight _234lbs
Set 2 _Reps _ 5 Weight _234lbs
Set 3 _Reps _ 5 Weight _234lbs

EZ Bar Curl 3x12
Set 1 _ Reps _12 Weight _75lbs
Set 2 _Reps _12 Weight _75lbs
Set 3 _ Reps _ 12 Weight _75lbs

Concentration Curl 3x12
Set 1 _ Reps _12 Weight _20lbs
Set 2 _Reps _12 Weight _25lbs
Set 3 _Reps _ 12 Weight _30lbs

Hammer Curls 3x12
Set 1 _Reps _12 Weight _25lbs
Set 2 _Reps _12 Weight _30lbs
Set 3 _Reps _12 Weight _35lbs

Shrugs 3x12
Set 1 _Reps _12 Weight _50lbs
Set 2 _ Reps _12 Weight _55lbs
Set 3 _Reps _12 Weight _60lbs

Forearm Flexion/Curl
Set 1_ Reps_ Weight_25lbs
Set 2_ Reps_ Weight_25lbs
Set 3_ Reps_ Weight_25lbs

Worked 14hrs yesterday and sleep hasnt been the best lately so im pretty exhausted right now, i took today and will take tomorrow to recover and rest besides work, off for the weekend which I will be hitting it in the gym again.

Overall first week went good and everything is on the up and up

500mg of testosterone

with my second injection that took place tonight

REST DAY TOTALS
Macro
Total
Calories ~2,460–2,520 kcal
Protein ≈220 g
Carbs ≈250 g
Fat ≈75 g
Fiber ~26 g
Sugar ~27g

changes
Remove Mutant Mass
Reduce rice portions
Slight protein trim

Breakfast (same)
Eggs 150 g
Egg whites 240 g
Banana 140 g
Avocado 50 g
Macros
Calories: ~560 kcal
Protein: 41 g
Carbs: 38 g
Fat: 29 g

Lunch
Chicken breast 200 g
White rice 160 g
Broccoli 100 g
Olive oil 5 g
Macros
Calories: ~575 kcal
Protein: 48 g
Carbs: 45 g
Fat: 11 g

Midday
Canned chicken 200 g
White rice 160 g
Broccoli 100 g
Olive oil 5 g
Macros
Calories: ~560 kcal
Protein: 45 g
Carbs: 45 g
Fat: 11 g

🍽 Dinner
Lean beef 180 g
White rice 170 g
Broccoli 120 g
Olive oil 5 g
Macros
Calories: ~640 kcal
Protein: 48 g
Carbs: 48 g
Fat: 22 g

Snack
Protein shake 1 serving
Macros
Calories: 130 kcal
Protein: 25 g
Carbs: 4 g
Fat: 2 g

Vascularity coming in nicely very early on into the cycle.

Some food prep 93/7 beef, white rice and broccoli.

BigJackson · Friday at 7:13 PM

Noah Wixx said:
Tuesday January 8 2026
@US-pharmacies

Look at this beautiful package that was waiting on me today after work.

These look really nice stacked together for a photo

Pull day went extremely well on tuesday felt good getting back into the swing of things, overall the workout was hitting.

Warm up
Cardio
Treadmill
Duration 30 minutes
Incline 1.5
Distance 1.50 miles
Calories Burned 140

DB Row 3x6-10
Set 1 _Reps _10 Weight _50lbs
Set 2 _Reps _10 Weight _55lbs
Set 3 _ Reps _10Weight _65lbs

Seated Row 3x8-12
Set 1 _ Reps _12 Weight _160lbs
Set 2 _ Reps _12 Weight _180lbs
Set 3 _Reps _12 Weight _200lbs

Reverse Pec Deck 3x8–12
Set 1 _ Reps _12 Weight _100lbs
Set 2 _ Reps _Weight _120lbs
Set 3 _Reps _Weight _132lbs

Bodyweight Pull-Up 3x5
Set 1 _Reps _ 5 Weight _234lbs
Set 2 _Reps _ 5 Weight _234lbs
Set 3 _Reps _ 5 Weight _234lbs

EZ Bar Curl 3x12
Set 1 _ Reps _12 Weight _75lbs
Set 2 _Reps _12 Weight _75lbs
Set 3 _ Reps _ 12 Weight _75lbs

Concentration Curl 3x12
Set 1 _ Reps _12 Weight _20lbs
Set 2 _Reps _12 Weight _25lbs
Set 3 _Reps _ 12 Weight _30lbs

Hammer Curls 3x12
Set 1 _Reps _12 Weight _25lbs
Set 2 _Reps _12 Weight _30lbs
Set 3 _Reps _12 Weight _35lbs

Shrugs 3x12
Set 1 _Reps _12 Weight _50lbs
Set 2 _ Reps _12 Weight _55lbs
Set 3 _Reps _12 Weight _60lbs

Forearm Flexion/Curl
Set 1_ Reps_ Weight_25lbs
Set 2_ Reps_ Weight_25lbs
Set 3_ Reps_ Weight_25lbs

Worked 14hrs yesterday and sleep hasnt been the best lately so im pretty exhausted right now, i took today and will take tomorrow to recover and rest besides work, off for the weekend which I will be hitting it in the gym again.

Overall first week went good and everything is on the up and up

500mg of testosterone with my second injection that took place tonight

REST DAY TOTALS
Macro
Total
Calories ~2,460–2,520 kcal
Protein ≈220 g
Carbs ≈250 g
Fat ≈75 g
Fiber ~26 g
Sugar ~27g

changes
Remove Mutant Mass
Reduce rice portions
Slight protein trim

Breakfast (same)
Eggs 150 g
Egg whites 240 g
Banana 140 g
Avocado 50 g
Macros
Calories: ~560 kcal
Protein: 41 g
Carbs: 38 g
Fat: 29 g

Lunch
Chicken breast 200 g
White rice 160 g
Broccoli 100 g
Olive oil 5 g
Macros
Calories: ~575 kcal
Protein: 48 g
Carbs: 45 g
Fat: 11 g

Midday
Canned chicken 200 g
White rice 160 g
Broccoli 100 g
Olive oil 5 g
Macros
Calories: ~560 kcal
Protein: 45 g
Carbs: 45 g
Fat: 11 g

🍽 Dinner
Lean beef 180 g
White rice 170 g
Broccoli 120 g
Olive oil 5 g
Macros
Calories: ~640 kcal
Protein: 48 g
Carbs: 48 g
Fat: 22 g

Snack
Protein shake 1 serving
Macros
Calories: 130 kcal
Protein: 25 g
Carbs: 4 g
Fat: 2 g

Vascularity coming in nicely very early on into the cycle.

Some food prep 93/7 beef, white rice and broccoli.

good td pics for @US-pharmacies and meals DAMN!

SteveSmith · Friday at 7:34 PM

Noah Wixx said:
Saturday January 3 2026
@US-pharmacies

View attachment 5874
View attachment 5875

Disclaimer: US-PHARMACIES is an approved Ironoverload.io source.
Community Outlook: US-PHARMACIES is the newest addition in our ever growing community here and i am excited getting the opportunity working with them for this one

The compounds and peptides are subject for alterations in dosing protocol or swapped out for other options along these next 20 weeks based on my coaches discretion and what he sees as far as what's working or is not working.

Time to go get after it and earn this first phase and steps into my transformation of how i want to feel and look and crush 2026

Enjoy the first post and opening of the log everyone.

Injectable Guide
Oral / Supplement / Capsule
= Training / Workout Day
= Rest Day / Core + Cardio
Profile & Goals

Male | 38 y/o | 5’11” | 238.5 lb
Goals
Fat Loss | Lean Muscle | Endurance | Body Recomposition & BMI | Mood | Prep For Cutting Phase 2026 Later In The Year.

Weekly Summary & Compounds /
Calories / TDEE / Deficit
Day
Compounds & Dose
Water Daily Intake 2-3L

Calories
P / C / F (Protein/Carbs/Fats)
TDEE (Total Daily Energy Expenditure)
Deficit (Not Being In A Caloric Surplus)

Mon (Pull)
Test E 250 mg , EQ 100 mg , VAR 50 mg , GH 2 IU , Retatrutide 1 mg , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps

CAL 3,100 /P 241 /C 242 /F 62
3,350 =TDEE -250 = Deficit

Tue (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAL 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |

Wed (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg , TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |

Thu (Core + Cardio – Rest Day) | Test E 250 mg , EQ 100 mg , GH 2 IU , TB-500/BPC 500 mcg , GHK-Cu 1.66 mg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |

Fri (Core + Cardio – Rest Day) | GH 2 IU Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |

Sat (Push) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |
3,350 = TDEE -250 = Deficit | Push Workout |

Sun (Legs) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |

3,350 = TDEE -250 = Deficit | Leg Workout |

Weekly Compounds & Supplements
Injectables / Peptides
Test E 250 mg – Mon / Thu
EQ 100 mg – Mon / Thu
GH 2 IU – Daily (pre-bed)
GHK-Cu 1.66 mg – Mon–Thu
Retatrutide 1 mg – Mon
TB-500 / BPC-157 500 mcg – Mon–Thu
Orals / Daily Support
VAR 50 mg – Pre-training (Workout Days)
Cialis 5–10 mg
N2Guard 7 caps
HCGenerate 5 caps
Health & Digestive Support
Vitamin C 1,000 mg
Citrus Bioflav 100 mg
Rose Hips 4 mg
Red Yeast Rice 1,200 mg
Glucosamine/MSM 1,500 mg
Super Enzyme 1 cap
Probiotic 4 caps
Creatine 5 g
Psyllium Husk 3 tsp
Omega-3 Fish Oil 4 g

Nutrition & Macros (Weighed Portions)

Monday/Saturday/Sunday
Training Days – 3,100 kcal | P241 / C242 / F62 | Fiber 23 | Sugar 41

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P52 C52 F11

Midday: Canned Chicken 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P59 C52 F7

Post-Workout: Beef 200 g, Rice 158 g, Broccoli 120 g, Olive Oil 5 g, Mutant Mass 80 g | P82 C102 F18

Snack: Protein Shake 30–40 g | P35 C0 F1

Rest Days – 2,750 kcal | P252 / C179 / F63 | Fiber 23 | Sugar 21

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 170 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P41 C68 F11

Midday: Canned Chicken 165 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P40 C68 F7

Dinner: Beef 170 g, Rice 120 g, Broccoli 120 g, Olive Oil 5 g
| P42 C68 F13

Snack: Protein Shake 30–40 g
| P35 C0 F1

Daily Metrics & TDEE / Intake / Deficit
Calories 3,100 / 2,750 | Protein 241–252 g | Carbs 179–242 g | Fat 62–63 g | Fiber 23 g | Sugar 21–41 g

BP ___ | Sleep ___ hr | Weight ___ | Caffeine ___ mg | Water ___ L | Mood ___

Training Split – Push / Pull / Leg / Core
All movements 3 sets (record weight, reps, sets).

Push – Saturday

Bench Press 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Incline Bench 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
OHP 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Lateral Raises 3x12–15
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Triceps Pushdowns 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Overhead Extensions 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Push-ups 2x15
Set 1 ___ Reps ___
Set 2 ___ Reps ___
Face Pulls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
External Rotation 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Leg – Sunday

Back Squat 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
RDL 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Press 3x10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Extension 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hamstring Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Calf 4x20
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Set 4 ___ Reps ___ Weight ___
Wall Sit 2x45–60s
Set 1 ___ Time ___
Set 2 ___ Time ___

Pull – Monday

BB/DB Row 3x6-10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Row 3x8-12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Reverse Pec Deck 3x8–12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Bodyweight Pull-Up 3x5
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
EZ Bar Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Concentration Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hammer Curls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Shrugs 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Core – Tue/Wed/Fri
Crunches 3x20–25 | Reps ___
Reverse Crunch 3x15–20 | Reps ___
Bicycle 3x20/side | Reps ___
Plank 3x40–60s | Time ___
Side Plank 2x30–40s | Time ___
Leg Raises 3x12–15 | Reps ___

Cardio Protocol
Days: Tuesday • Wednesday • Thursday • Friday

Duration: 45 minutes
Speed Range: 2.5–3.1 mph
Incline: 0–2% (optional)
Estimated Distance: ~2.1–2.4 miles
Estimated Calories: ~240–320 kcal

BASE SETUP (Weeks 1–4)
Goal: Establish baseline, build momentum, confirm recovery

🍽 Calories
Cardio / Rest Days (4x): 2,750 kcal
Training Days (3x): 3,100 kcal

Cardio
45 min treadmill walking
Speed: 2.5–3.1 mph
Incline: 0–1%

2,600 kcal Cardio Rest Day

Breakfast: Eggs 150g + Whites 180g, Banana 100g, Avocado 60g | 485 kcal | P:42g | C:26g | F:24g | Fiber:8g | Sugar:12g

Lunch: Chicken 170g, Rice 100g, Broccoli 90g, Olive Oil 5g | 486 kcal | P:47g | C:34g | F:10g | Fiber:3g | Sugar:1g

Midday: Canned Chicken 165g, Rice 100g, Broccoli 90g, Olive Oil 5g | 416 kcal | P:46g | C:34g | F:9g | Fiber:3g | Sugar:1g

Dinner: Beef 150g, Rice 100g, Broccoli 120g, Olive Oil 5g | 471 kcal | P:44g | C:36g | F:17g | Fiber:4g | Sugar:1g

Snack: Whey Protein 30 | 120 kcal | P:30g | C:3g | F:1g | Fiber:0g | Sugar:1g

Totals: 2,600 kcal | Protein: 245g | Carbs: 150g | Fat: 64g | Fiber:18g | Sugar:15g

PHASE 5 — Final Control Phase (Weeks 17–20)

Goal: Lock in leanness, avoid burnout
Cardio
45–50 min
Incline: 1–2%
Speed: 2.7–3.0 mph preferred

Calories (Choose based on recovery)
Option A (Best Recovery):
Cardio days: 2,750 kcal

Option B (Final Push):
Cardio days: 2,600 kcal

Fat loss slows slightly but stays consistent
Strength and muscle preserved

Adjustment Priority Order
Add incline
Add 5 min cardio
Reduce cardio-day calories by −150
Never cut training-day calories first

TDEE vs Intake & Deficit

Training: Intake 3,100 kcal | TDEE 3,350 kcal | Deficit ~250 kcal

Rest: Intake 2,750 kcal | TDEE 3,350 kcal | Deficit ~600 kcal

Weekly Avg: Intake 2,900 kcal | TDEE 3,350 kcal | Deficit ~450 kcal/day

Day One Breakfast: 9am
Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g | P48 C36 F26

Salt Free Seasoning Blend Used
View attachment 5876
View attachment 5877

@Noah Wixx this is an extremely good-looking bunch of food that you're eating and also the drinks are really good as well. Proud of you.

ceo · Friday at 7:45 PM

Noah Wixx said:
Saturday January 3 2026
@US-pharmacies

View attachment 5874
View attachment 5875

Disclaimer: US-PHARMACIES is an approved Ironoverload.io source.
Community Outlook: US-PHARMACIES is the newest addition in our ever growing community here and i am excited getting the opportunity working with them for this one

The compounds and peptides are subject for alterations in dosing protocol or swapped out for other options along these next 20 weeks based on my coaches discretion and what he sees as far as what's working or is not working.

Time to go get after it and earn this first phase and steps into my transformation of how i want to feel and look and crush 2026

Enjoy the first post and opening of the log everyone.

Injectable Guide
Oral / Supplement / Capsule
= Training / Workout Day
= Rest Day / Core + Cardio
Profile & Goals

Male | 38 y/o | 5’11” | 238.5 lb
Goals
Fat Loss | Lean Muscle | Endurance | Body Recomposition & BMI | Mood | Prep For Cutting Phase 2026 Later In The Year.

Weekly Summary & Compounds /
Calories / TDEE / Deficit
Day
Compounds & Dose
Water Daily Intake 2-3L

Calories
P / C / F (Protein/Carbs/Fats)
TDEE (Total Daily Energy Expenditure)
Deficit (Not Being In A Caloric Surplus)

Mon (Pull)
Test E 250 mg , EQ 100 mg , VAR 50 mg , GH 2 IU , Retatrutide 1 mg , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps

CAL 3,100 /P 241 /C 242 /F 62
3,350 =TDEE -250 = Deficit

Tue (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAL 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |

Wed (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg , TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |

Thu (Core + Cardio – Rest Day) | Test E 250 mg , EQ 100 mg , GH 2 IU , TB-500/BPC 500 mcg , GHK-Cu 1.66 mg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |

Fri (Core + Cardio – Rest Day) | GH 2 IU Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |

Sat (Push) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |
3,350 = TDEE -250 = Deficit | Push Workout |

Sun (Legs) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |

3,350 = TDEE -250 = Deficit | Leg Workout |

Weekly Compounds & Supplements
Injectables / Peptides
Test E 250 mg – Mon / Thu
EQ 100 mg – Mon / Thu
GH 2 IU – Daily (pre-bed)
GHK-Cu 1.66 mg – Mon–Thu
Retatrutide 1 mg – Mon
TB-500 / BPC-157 500 mcg – Mon–Thu
Orals / Daily Support
VAR 50 mg – Pre-training (Workout Days)
Cialis 5–10 mg
N2Guard 7 caps
HCGenerate 5 caps
Health & Digestive Support
Vitamin C 1,000 mg
Citrus Bioflav 100 mg
Rose Hips 4 mg
Red Yeast Rice 1,200 mg
Glucosamine/MSM 1,500 mg
Super Enzyme 1 cap
Probiotic 4 caps
Creatine 5 g
Psyllium Husk 3 tsp
Omega-3 Fish Oil 4 g

Nutrition & Macros (Weighed Portions)

Monday/Saturday/Sunday
Training Days – 3,100 kcal | P241 / C242 / F62 | Fiber 23 | Sugar 41

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P52 C52 F11

Midday: Canned Chicken 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P59 C52 F7

Post-Workout: Beef 200 g, Rice 158 g, Broccoli 120 g, Olive Oil 5 g, Mutant Mass 80 g | P82 C102 F18

Snack: Protein Shake 30–40 g | P35 C0 F1

Rest Days – 2,750 kcal | P252 / C179 / F63 | Fiber 23 | Sugar 21

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 170 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P41 C68 F11

Midday: Canned Chicken 165 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P40 C68 F7

Dinner: Beef 170 g, Rice 120 g, Broccoli 120 g, Olive Oil 5 g
| P42 C68 F13

Snack: Protein Shake 30–40 g
| P35 C0 F1

Daily Metrics & TDEE / Intake / Deficit
Calories 3,100 / 2,750 | Protein 241–252 g | Carbs 179–242 g | Fat 62–63 g | Fiber 23 g | Sugar 21–41 g

BP ___ | Sleep ___ hr | Weight ___ | Caffeine ___ mg | Water ___ L | Mood ___

Training Split – Push / Pull / Leg / Core
All movements 3 sets (record weight, reps, sets).

Push – Saturday

Bench Press 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Incline Bench 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
OHP 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Lateral Raises 3x12–15
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Triceps Pushdowns 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Overhead Extensions 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Push-ups 2x15
Set 1 ___ Reps ___
Set 2 ___ Reps ___
Face Pulls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
External Rotation 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Leg – Sunday

Back Squat 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
RDL 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Press 3x10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Extension 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hamstring Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Calf 4x20
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Set 4 ___ Reps ___ Weight ___
Wall Sit 2x45–60s
Set 1 ___ Time ___
Set 2 ___ Time ___

Pull – Monday

BB/DB Row 3x6-10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Row 3x8-12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Reverse Pec Deck 3x8–12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Bodyweight Pull-Up 3x5
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
EZ Bar Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Concentration Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hammer Curls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Shrugs 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Core – Tue/Wed/Fri
Crunches 3x20–25 | Reps ___
Reverse Crunch 3x15–20 | Reps ___
Bicycle 3x20/side | Reps ___
Plank 3x40–60s | Time ___
Side Plank 2x30–40s | Time ___
Leg Raises 3x12–15 | Reps ___

Cardio Protocol
Days: Tuesday • Wednesday • Thursday • Friday

Duration: 45 minutes
Speed Range: 2.5–3.1 mph
Incline: 0–2% (optional)
Estimated Distance: ~2.1–2.4 miles
Estimated Calories: ~240–320 kcal

BASE SETUP (Weeks 1–4)
Goal: Establish baseline, build momentum, confirm recovery

🍽 Calories
Cardio / Rest Days (4x): 2,750 kcal
Training Days (3x): 3,100 kcal

Cardio
45 min treadmill walking
Speed: 2.5–3.1 mph
Incline: 0–1%

2,600 kcal Cardio Rest Day

Breakfast: Eggs 150g + Whites 180g, Banana 100g, Avocado 60g | 485 kcal | P:42g | C:26g | F:24g | Fiber:8g | Sugar:12g

Lunch: Chicken 170g, Rice 100g, Broccoli 90g, Olive Oil 5g | 486 kcal | P:47g | C:34g | F:10g | Fiber:3g | Sugar:1g

Midday: Canned Chicken 165g, Rice 100g, Broccoli 90g, Olive Oil 5g | 416 kcal | P:46g | C:34g | F:9g | Fiber:3g | Sugar:1g

Dinner: Beef 150g, Rice 100g, Broccoli 120g, Olive Oil 5g | 471 kcal | P:44g | C:36g | F:17g | Fiber:4g | Sugar:1g

Snack: Whey Protein 30 | 120 kcal | P:30g | C:3g | F:1g | Fiber:0g | Sugar:1g

Totals: 2,600 kcal | Protein: 245g | Carbs: 150g | Fat: 64g | Fiber:18g | Sugar:15g

PHASE 5 — Final Control Phase (Weeks 17–20)

Goal: Lock in leanness, avoid burnout
Cardio
45–50 min
Incline: 1–2%
Speed: 2.7–3.0 mph preferred

Calories (Choose based on recovery)
Option A (Best Recovery):
Cardio days: 2,750 kcal

Option B (Final Push):
Cardio days: 2,600 kcal

Fat loss slows slightly but stays consistent
Strength and muscle preserved

Adjustment Priority Order
Add incline
Add 5 min cardio
Reduce cardio-day calories by −150
Never cut training-day calories first

TDEE vs Intake & Deficit

Training: Intake 3,100 kcal | TDEE 3,350 kcal | Deficit ~250 kcal

Rest: Intake 2,750 kcal | TDEE 3,350 kcal | Deficit ~600 kcal

Weekly Avg: Intake 2,900 kcal | TDEE 3,350 kcal | Deficit ~450 kcal/day

Day One Breakfast: 9am
Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g | P48 C36 F26

Salt Free Seasoning Blend Used
View attachment 5876
View attachment 5877

Bros, you put together some really good logs. Very very nice so far. The food is looking really good. @Noah Wixx

Ulter · Friday at 7:49 PM

Noah Wixx said:
Saturday January 3 2026
@US-pharmacies

View attachment 5874
View attachment 5875

Disclaimer: US-PHARMACIES is an approved Ironoverload.io source.
Community Outlook: US-PHARMACIES is the newest addition in our ever growing community here and i am excited getting the opportunity working with them for this one

The compounds and peptides are subject for alterations in dosing protocol or swapped out for other options along these next 20 weeks based on my coaches discretion and what he sees as far as what's working or is not working.

Time to go get after it and earn this first phase and steps into my transformation of how i want to feel and look and crush 2026

Enjoy the first post and opening of the log everyone.

Injectable Guide
Oral / Supplement / Capsule
= Training / Workout Day
= Rest Day / Core + Cardio
Profile & Goals

Male | 38 y/o | 5’11” | 238.5 lb
Goals
Fat Loss | Lean Muscle | Endurance | Body Recomposition & BMI | Mood | Prep For Cutting Phase 2026 Later In The Year.

Weekly Summary & Compounds /
Calories / TDEE / Deficit
Day
Compounds & Dose
Water Daily Intake 2-3L

Calories
P / C / F (Protein/Carbs/Fats)
TDEE (Total Daily Energy Expenditure)
Deficit (Not Being In A Caloric Surplus)

Mon (Pull)
Test E 250 mg , EQ 100 mg , VAR 50 mg , GH 2 IU , Retatrutide 1 mg , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps

CAL 3,100 /P 241 /C 242 /F 62
3,350 =TDEE -250 = Deficit

Tue (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAL 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |

Wed (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg , TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |

Thu (Core + Cardio – Rest Day) | Test E 250 mg , EQ 100 mg , GH 2 IU , TB-500/BPC 500 mcg , GHK-Cu 1.66 mg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |

Fri (Core + Cardio – Rest Day) | GH 2 IU Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |

Sat (Push) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |
3,350 = TDEE -250 = Deficit | Push Workout |

Sun (Legs) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |

3,350 = TDEE -250 = Deficit | Leg Workout |

Weekly Compounds & Supplements
Injectables / Peptides
Test E 250 mg – Mon / Thu
EQ 100 mg – Mon / Thu
GH 2 IU – Daily (pre-bed)
GHK-Cu 1.66 mg – Mon–Thu
Retatrutide 1 mg – Mon
TB-500 / BPC-157 500 mcg – Mon–Thu
Orals / Daily Support
VAR 50 mg – Pre-training (Workout Days)
Cialis 5–10 mg
N2Guard 7 caps
HCGenerate 5 caps
Health & Digestive Support
Vitamin C 1,000 mg
Citrus Bioflav 100 mg
Rose Hips 4 mg
Red Yeast Rice 1,200 mg
Glucosamine/MSM 1,500 mg
Super Enzyme 1 cap
Probiotic 4 caps
Creatine 5 g
Psyllium Husk 3 tsp
Omega-3 Fish Oil 4 g

Nutrition & Macros (Weighed Portions)

Monday/Saturday/Sunday
Training Days – 3,100 kcal | P241 / C242 / F62 | Fiber 23 | Sugar 41

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P52 C52 F11

Midday: Canned Chicken 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P59 C52 F7

Post-Workout: Beef 200 g, Rice 158 g, Broccoli 120 g, Olive Oil 5 g, Mutant Mass 80 g | P82 C102 F18

Snack: Protein Shake 30–40 g | P35 C0 F1

Rest Days – 2,750 kcal | P252 / C179 / F63 | Fiber 23 | Sugar 21

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 170 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P41 C68 F11

Midday: Canned Chicken 165 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P40 C68 F7

Dinner: Beef 170 g, Rice 120 g, Broccoli 120 g, Olive Oil 5 g
| P42 C68 F13

Snack: Protein Shake 30–40 g
| P35 C0 F1

Daily Metrics & TDEE / Intake / Deficit
Calories 3,100 / 2,750 | Protein 241–252 g | Carbs 179–242 g | Fat 62–63 g | Fiber 23 g | Sugar 21–41 g

BP ___ | Sleep ___ hr | Weight ___ | Caffeine ___ mg | Water ___ L | Mood ___

Training Split – Push / Pull / Leg / Core
All movements 3 sets (record weight, reps, sets).

Push – Saturday

Bench Press 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Incline Bench 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
OHP 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Lateral Raises 3x12–15
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Triceps Pushdowns 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Overhead Extensions 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Push-ups 2x15
Set 1 ___ Reps ___
Set 2 ___ Reps ___
Face Pulls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
External Rotation 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Leg – Sunday

Back Squat 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
RDL 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Press 3x10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Extension 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hamstring Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Calf 4x20
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Set 4 ___ Reps ___ Weight ___
Wall Sit 2x45–60s
Set 1 ___ Time ___
Set 2 ___ Time ___

Pull – Monday

BB/DB Row 3x6-10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Row 3x8-12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Reverse Pec Deck 3x8–12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Bodyweight Pull-Up 3x5
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
EZ Bar Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Concentration Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hammer Curls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Shrugs 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Core – Tue/Wed/Fri
Crunches 3x20–25 | Reps ___
Reverse Crunch 3x15–20 | Reps ___
Bicycle 3x20/side | Reps ___
Plank 3x40–60s | Time ___
Side Plank 2x30–40s | Time ___
Leg Raises 3x12–15 | Reps ___

Cardio Protocol
Days: Tuesday • Wednesday • Thursday • Friday

Duration: 45 minutes
Speed Range: 2.5–3.1 mph
Incline: 0–2% (optional)
Estimated Distance: ~2.1–2.4 miles
Estimated Calories: ~240–320 kcal

BASE SETUP (Weeks 1–4)
Goal: Establish baseline, build momentum, confirm recovery

🍽 Calories
Cardio / Rest Days (4x): 2,750 kcal
Training Days (3x): 3,100 kcal

Cardio
45 min treadmill walking
Speed: 2.5–3.1 mph
Incline: 0–1%

2,600 kcal Cardio Rest Day

Breakfast: Eggs 150g + Whites 180g, Banana 100g, Avocado 60g | 485 kcal | P:42g | C:26g | F:24g | Fiber:8g | Sugar:12g

Lunch: Chicken 170g, Rice 100g, Broccoli 90g, Olive Oil 5g | 486 kcal | P:47g | C:34g | F:10g | Fiber:3g | Sugar:1g

Midday: Canned Chicken 165g, Rice 100g, Broccoli 90g, Olive Oil 5g | 416 kcal | P:46g | C:34g | F:9g | Fiber:3g | Sugar:1g

Dinner: Beef 150g, Rice 100g, Broccoli 120g, Olive Oil 5g | 471 kcal | P:44g | C:36g | F:17g | Fiber:4g | Sugar:1g

Snack: Whey Protein 30 | 120 kcal | P:30g | C:3g | F:1g | Fiber:0g | Sugar:1g

Totals: 2,600 kcal | Protein: 245g | Carbs: 150g | Fat: 64g | Fiber:18g | Sugar:15g

PHASE 5 — Final Control Phase (Weeks 17–20)

Goal: Lock in leanness, avoid burnout
Cardio
45–50 min
Incline: 1–2%
Speed: 2.7–3.0 mph preferred

Calories (Choose based on recovery)
Option A (Best Recovery):
Cardio days: 2,750 kcal

Option B (Final Push):
Cardio days: 2,600 kcal

Fat loss slows slightly but stays consistent
Strength and muscle preserved

Adjustment Priority Order
Add incline
Add 5 min cardio
Reduce cardio-day calories by −150
Never cut training-day calories first

TDEE vs Intake & Deficit

Training: Intake 3,100 kcal | TDEE 3,350 kcal | Deficit ~250 kcal

Rest: Intake 2,750 kcal | TDEE 3,350 kcal | Deficit ~600 kcal

Weekly Avg: Intake 2,900 kcal | TDEE 3,350 kcal | Deficit ~450 kcal/day

Day One Breakfast: 9am
Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g | P48 C36 F26

Salt Free Seasoning Blend Used
View attachment 5876
View attachment 5877

This is a good alpha stack right here. @Noah Wixx eventually will get you to alpha status. This is a good first step though.

2Thick · Friday at 8:54 PM

Noah Wixx said:
Tuesday January 8 2026
@US-pharmacies

Look at this beautiful package that was waiting on me today after work.

These look really nice stacked together for a photo

Pull day went extremely well on tuesday felt good getting back into the swing of things, overall the workout was hitting.

Warm up
Cardio
Treadmill
Duration 30 minutes
Incline 1.5
Distance 1.50 miles
Calories Burned 140

DB Row 3x6-10
Set 1 _Reps _10 Weight _50lbs
Set 2 _Reps _10 Weight _55lbs
Set 3 _ Reps _10Weight _65lbs

Seated Row 3x8-12
Set 1 _ Reps _12 Weight _160lbs
Set 2 _ Reps _12 Weight _180lbs
Set 3 _Reps _12 Weight _200lbs

Reverse Pec Deck 3x8–12
Set 1 _ Reps _12 Weight _100lbs
Set 2 _ Reps _Weight _120lbs
Set 3 _Reps _Weight _132lbs

Bodyweight Pull-Up 3x5
Set 1 _Reps _ 5 Weight _234lbs
Set 2 _Reps _ 5 Weight _234lbs
Set 3 _Reps _ 5 Weight _234lbs

EZ Bar Curl 3x12
Set 1 _ Reps _12 Weight _75lbs
Set 2 _Reps _12 Weight _75lbs
Set 3 _ Reps _ 12 Weight _75lbs

Concentration Curl 3x12
Set 1 _ Reps _12 Weight _20lbs
Set 2 _Reps _12 Weight _25lbs
Set 3 _Reps _ 12 Weight _30lbs

Hammer Curls 3x12
Set 1 _Reps _12 Weight _25lbs
Set 2 _Reps _12 Weight _30lbs
Set 3 _Reps _12 Weight _35lbs

Shrugs 3x12
Set 1 _Reps _12 Weight _50lbs
Set 2 _ Reps _12 Weight _55lbs
Set 3 _Reps _12 Weight _60lbs

Forearm Flexion/Curl
Set 1_ Reps_ Weight_25lbs
Set 2_ Reps_ Weight_25lbs
Set 3_ Reps_ Weight_25lbs

Worked 14hrs yesterday and sleep hasnt been the best lately so im pretty exhausted right now, i took today and will take tomorrow to recover and rest besides work, off for the weekend which I will be hitting it in the gym again.

Overall first week went good and everything is on the up and up

500mg of testosterone with my second injection that took place tonight

REST DAY TOTALS
Macro
Total
Calories ~2,460–2,520 kcal
Protein ≈220 g
Carbs ≈250 g
Fat ≈75 g
Fiber ~26 g
Sugar ~27g

changes
Remove Mutant Mass
Reduce rice portions
Slight protein trim

Breakfast (same)
Eggs 150 g
Egg whites 240 g
Banana 140 g
Avocado 50 g
Macros
Calories: ~560 kcal
Protein: 41 g
Carbs: 38 g
Fat: 29 g

Lunch
Chicken breast 200 g
White rice 160 g
Broccoli 100 g
Olive oil 5 g
Macros
Calories: ~575 kcal
Protein: 48 g
Carbs: 45 g
Fat: 11 g

Midday
Canned chicken 200 g
White rice 160 g
Broccoli 100 g
Olive oil 5 g
Macros
Calories: ~560 kcal
Protein: 45 g
Carbs: 45 g
Fat: 11 g

🍽 Dinner
Lean beef 180 g
White rice 170 g
Broccoli 120 g
Olive oil 5 g
Macros
Calories: ~640 kcal
Protein: 48 g
Carbs: 48 g
Fat: 22 g

Snack
Protein shake 1 serving
Macros
Calories: 130 kcal
Protein: 25 g
Carbs: 4 g
Fat: 2 g

Vascularity coming in nicely very early on into the cycle.

Some food prep 93/7 beef, white rice and broccoli.

@Noah Wixx those forearms really look fantastic. The vascularity is insane. You've got some big muscles in there as well. Take advantage of that.

ROIDDERS · Friday at 9:05 PM

Noah Wixx said:
Saturday January 3 2026
@US-pharmacies

View attachment 5874
View attachment 5875

Disclaimer: US-PHARMACIES is an approved Ironoverload.io source.
Community Outlook: US-PHARMACIES is the newest addition in our ever growing community here and i am excited getting the opportunity working with them for this one

The compounds and peptides are subject for alterations in dosing protocol or swapped out for other options along these next 20 weeks based on my coaches discretion and what he sees as far as what's working or is not working.

Time to go get after it and earn this first phase and steps into my transformation of how i want to feel and look and crush 2026

Enjoy the first post and opening of the log everyone.

Injectable Guide
Oral / Supplement / Capsule
= Training / Workout Day
= Rest Day / Core + Cardio
Profile & Goals

Male | 38 y/o | 5’11” | 238.5 lb
Goals
Fat Loss | Lean Muscle | Endurance | Body Recomposition & BMI | Mood | Prep For Cutting Phase 2026 Later In The Year.

Weekly Summary & Compounds /
Calories / TDEE / Deficit
Day
Compounds & Dose
Water Daily Intake 2-3L

Calories
P / C / F (Protein/Carbs/Fats)
TDEE (Total Daily Energy Expenditure)
Deficit (Not Being In A Caloric Surplus)

Mon (Pull)
Test E 250 mg , EQ 100 mg , VAR 50 mg , GH 2 IU , Retatrutide 1 mg , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps

CAL 3,100 /P 241 /C 242 /F 62
3,350 =TDEE -250 = Deficit

Tue (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAL 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |

Wed (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg , TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |

Thu (Core + Cardio – Rest Day) | Test E 250 mg , EQ 100 mg , GH 2 IU , TB-500/BPC 500 mcg , GHK-Cu 1.66 mg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |

Fri (Core + Cardio – Rest Day) | GH 2 IU Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |

Sat (Push) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |
3,350 = TDEE -250 = Deficit | Push Workout |

Sun (Legs) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |

3,350 = TDEE -250 = Deficit | Leg Workout |

Weekly Compounds & Supplements
Injectables / Peptides
Test E 250 mg – Mon / Thu
EQ 100 mg – Mon / Thu
GH 2 IU – Daily (pre-bed)
GHK-Cu 1.66 mg – Mon–Thu
Retatrutide 1 mg – Mon
TB-500 / BPC-157 500 mcg – Mon–Thu
Orals / Daily Support
VAR 50 mg – Pre-training (Workout Days)
Cialis 5–10 mg
N2Guard 7 caps
HCGenerate 5 caps
Health & Digestive Support
Vitamin C 1,000 mg
Citrus Bioflav 100 mg
Rose Hips 4 mg
Red Yeast Rice 1,200 mg
Glucosamine/MSM 1,500 mg
Super Enzyme 1 cap
Probiotic 4 caps
Creatine 5 g
Psyllium Husk 3 tsp
Omega-3 Fish Oil 4 g

Nutrition & Macros (Weighed Portions)

Monday/Saturday/Sunday
Training Days – 3,100 kcal | P241 / C242 / F62 | Fiber 23 | Sugar 41

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P52 C52 F11

Midday: Canned Chicken 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P59 C52 F7

Post-Workout: Beef 200 g, Rice 158 g, Broccoli 120 g, Olive Oil 5 g, Mutant Mass 80 g | P82 C102 F18

Snack: Protein Shake 30–40 g | P35 C0 F1

Rest Days – 2,750 kcal | P252 / C179 / F63 | Fiber 23 | Sugar 21

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 170 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P41 C68 F11

Midday: Canned Chicken 165 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P40 C68 F7

Dinner: Beef 170 g, Rice 120 g, Broccoli 120 g, Olive Oil 5 g
| P42 C68 F13

Snack: Protein Shake 30–40 g
| P35 C0 F1

Daily Metrics & TDEE / Intake / Deficit
Calories 3,100 / 2,750 | Protein 241–252 g | Carbs 179–242 g | Fat 62–63 g | Fiber 23 g | Sugar 21–41 g

BP ___ | Sleep ___ hr | Weight ___ | Caffeine ___ mg | Water ___ L | Mood ___

Training Split – Push / Pull / Leg / Core
All movements 3 sets (record weight, reps, sets).

Push – Saturday

Bench Press 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Incline Bench 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
OHP 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Lateral Raises 3x12–15
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Triceps Pushdowns 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Overhead Extensions 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Push-ups 2x15
Set 1 ___ Reps ___
Set 2 ___ Reps ___
Face Pulls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
External Rotation 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Leg – Sunday

Back Squat 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
RDL 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Press 3x10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Extension 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hamstring Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Calf 4x20
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Set 4 ___ Reps ___ Weight ___
Wall Sit 2x45–60s
Set 1 ___ Time ___
Set 2 ___ Time ___

Pull – Monday

BB/DB Row 3x6-10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Row 3x8-12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Reverse Pec Deck 3x8–12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Bodyweight Pull-Up 3x5
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
EZ Bar Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Concentration Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hammer Curls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Shrugs 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Core – Tue/Wed/Fri
Crunches 3x20–25 | Reps ___
Reverse Crunch 3x15–20 | Reps ___
Bicycle 3x20/side | Reps ___
Plank 3x40–60s | Time ___
Side Plank 2x30–40s | Time ___
Leg Raises 3x12–15 | Reps ___

Cardio Protocol
Days: Tuesday • Wednesday • Thursday • Friday

Duration: 45 minutes
Speed Range: 2.5–3.1 mph
Incline: 0–2% (optional)
Estimated Distance: ~2.1–2.4 miles
Estimated Calories: ~240–320 kcal

BASE SETUP (Weeks 1–4)
Goal: Establish baseline, build momentum, confirm recovery

🍽 Calories
Cardio / Rest Days (4x): 2,750 kcal
Training Days (3x): 3,100 kcal

Cardio
45 min treadmill walking
Speed: 2.5–3.1 mph
Incline: 0–1%

2,600 kcal Cardio Rest Day

Breakfast: Eggs 150g + Whites 180g, Banana 100g, Avocado 60g | 485 kcal | P:42g | C:26g | F:24g | Fiber:8g | Sugar:12g

Lunch: Chicken 170g, Rice 100g, Broccoli 90g, Olive Oil 5g | 486 kcal | P:47g | C:34g | F:10g | Fiber:3g | Sugar:1g

Midday: Canned Chicken 165g, Rice 100g, Broccoli 90g, Olive Oil 5g | 416 kcal | P:46g | C:34g | F:9g | Fiber:3g | Sugar:1g

Dinner: Beef 150g, Rice 100g, Broccoli 120g, Olive Oil 5g | 471 kcal | P:44g | C:36g | F:17g | Fiber:4g | Sugar:1g

Snack: Whey Protein 30 | 120 kcal | P:30g | C:3g | F:1g | Fiber:0g | Sugar:1g

Totals: 2,600 kcal | Protein: 245g | Carbs: 150g | Fat: 64g | Fiber:18g | Sugar:15g

PHASE 5 — Final Control Phase (Weeks 17–20)

Goal: Lock in leanness, avoid burnout
Cardio
45–50 min
Incline: 1–2%
Speed: 2.7–3.0 mph preferred

Calories (Choose based on recovery)
Option A (Best Recovery):
Cardio days: 2,750 kcal

Option B (Final Push):
Cardio days: 2,600 kcal

Fat loss slows slightly but stays consistent
Strength and muscle preserved

Adjustment Priority Order
Add incline
Add 5 min cardio
Reduce cardio-day calories by −150
Never cut training-day calories first

TDEE vs Intake & Deficit

Training: Intake 3,100 kcal | TDEE 3,350 kcal | Deficit ~250 kcal

Rest: Intake 2,750 kcal | TDEE 3,350 kcal | Deficit ~600 kcal

Weekly Avg: Intake 2,900 kcal | TDEE 3,350 kcal | Deficit ~450 kcal/day

Day One Breakfast: 9am
Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g | P48 C36 F26

Salt Free Seasoning Blend Used
View attachment 5876
View attachment 5877

Amazing job on this! The water looks fantastic. I really love the food that you're eating as well. It all looks really delicious. Great layout of the cycle you're doing. @Noah Wixx

Mobster · 2026-01-10T03:52:24-0500

Forearm gains!

ballin2504 · 2026-01-10T15:02:52-0500

Noah Wixx said:
Saturday January 3 2026
@US-pharmacies

View attachment 5874
View attachment 5875

Disclaimer: US-PHARMACIES is an approved Ironoverload.io source.
Community Outlook: US-PHARMACIES is the newest addition in our ever growing community here and i am excited getting the opportunity working with them for this one

The compounds and peptides are subject for alterations in dosing protocol or swapped out for other options along these next 20 weeks based on my coaches discretion and what he sees as far as what's working or is not working.

Time to go get after it and earn this first phase and steps into my transformation of how i want to feel and look and crush 2026

Enjoy the first post and opening of the log everyone.

Injectable Guide
Oral / Supplement / Capsule
= Training / Workout Day
= Rest Day / Core + Cardio
Profile & Goals

Male | 38 y/o | 5’11” | 238.5 lb
Goals
Fat Loss | Lean Muscle | Endurance | Body Recomposition & BMI | Mood | Prep For Cutting Phase 2026 Later In The Year.

Weekly Summary & Compounds /
Calories / TDEE / Deficit
Day
Compounds & Dose
Water Daily Intake 2-3L

Calories
P / C / F (Protein/Carbs/Fats)
TDEE (Total Daily Energy Expenditure)
Deficit (Not Being In A Caloric Surplus)

Mon (Pull)
Test E 250 mg , EQ 100 mg , VAR 50 mg , GH 2 IU , Retatrutide 1 mg , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps

CAL 3,100 /P 241 /C 242 /F 62
3,350 =TDEE -250 = Deficit

Tue (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAL 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |

Wed (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg , TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |

Thu (Core + Cardio – Rest Day) | Test E 250 mg , EQ 100 mg , GH 2 IU , TB-500/BPC 500 mcg , GHK-Cu 1.66 mg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |

Fri (Core + Cardio – Rest Day) | GH 2 IU Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |

CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |

Sat (Push) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |
3,350 = TDEE -250 = Deficit | Push Workout |

Sun (Legs) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |

3,350 = TDEE -250 = Deficit | Leg Workout |

Weekly Compounds & Supplements
Injectables / Peptides
Test E 250 mg – Mon / Thu
EQ 100 mg – Mon / Thu
GH 2 IU – Daily (pre-bed)
GHK-Cu 1.66 mg – Mon–Thu
Retatrutide 1 mg – Mon
TB-500 / BPC-157 500 mcg – Mon–Thu
Orals / Daily Support
VAR 50 mg – Pre-training (Workout Days)
Cialis 5–10 mg
N2Guard 7 caps
HCGenerate 5 caps
Health & Digestive Support
Vitamin C 1,000 mg
Citrus Bioflav 100 mg
Rose Hips 4 mg
Red Yeast Rice 1,200 mg
Glucosamine/MSM 1,500 mg
Super Enzyme 1 cap
Probiotic 4 caps
Creatine 5 g
Psyllium Husk 3 tsp
Omega-3 Fish Oil 4 g

Nutrition & Macros (Weighed Portions)

Monday/Saturday/Sunday
Training Days – 3,100 kcal | P241 / C242 / F62 | Fiber 23 | Sugar 41

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P52 C52 F11

Midday: Canned Chicken 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P59 C52 F7

Post-Workout: Beef 200 g, Rice 158 g, Broccoli 120 g, Olive Oil 5 g, Mutant Mass 80 g | P82 C102 F18

Snack: Protein Shake 30–40 g | P35 C0 F1

Rest Days – 2,750 kcal | P252 / C179 / F63 | Fiber 23 | Sugar 21

Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26

Lunch: Chicken Breast 170 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P41 C68 F11

Midday: Canned Chicken 165 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P40 C68 F7

Dinner: Beef 170 g, Rice 120 g, Broccoli 120 g, Olive Oil 5 g
| P42 C68 F13

Snack: Protein Shake 30–40 g
| P35 C0 F1

Daily Metrics & TDEE / Intake / Deficit
Calories 3,100 / 2,750 | Protein 241–252 g | Carbs 179–242 g | Fat 62–63 g | Fiber 23 g | Sugar 21–41 g

BP ___ | Sleep ___ hr | Weight ___ | Caffeine ___ mg | Water ___ L | Mood ___

Training Split – Push / Pull / Leg / Core
All movements 3 sets (record weight, reps, sets).

Push – Saturday

Bench Press 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Incline Bench 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
OHP 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Lateral Raises 3x12–15
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Triceps Pushdowns 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Overhead Extensions 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Push-ups 2x15
Set 1 ___ Reps ___
Set 2 ___ Reps ___
Face Pulls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
External Rotation 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Leg – Sunday

Back Squat 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
RDL 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Press 3x10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Extension 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hamstring Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Calf 4x20
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Set 4 ___ Reps ___ Weight ___
Wall Sit 2x45–60s
Set 1 ___ Time ___
Set 2 ___ Time ___

Pull – Monday

BB/DB Row 3x6-10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Row 3x8-12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Reverse Pec Deck 3x8–12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Bodyweight Pull-Up 3x5
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
EZ Bar Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Concentration Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hammer Curls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Shrugs 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___

Core – Tue/Wed/Fri
Crunches 3x20–25 | Reps ___
Reverse Crunch 3x15–20 | Reps ___
Bicycle 3x20/side | Reps ___
Plank 3x40–60s | Time ___
Side Plank 2x30–40s | Time ___
Leg Raises 3x12–15 | Reps ___

Cardio Protocol
Days: Tuesday • Wednesday • Thursday • Friday

Duration: 45 minutes
Speed Range: 2.5–3.1 mph
Incline: 0–2% (optional)
Estimated Distance: ~2.1–2.4 miles
Estimated Calories: ~240–320 kcal

BASE SETUP (Weeks 1–4)
Goal: Establish baseline, build momentum, confirm recovery

🍽 Calories
Cardio / Rest Days (4x): 2,750 kcal
Training Days (3x): 3,100 kcal

Cardio
45 min treadmill walking
Speed: 2.5–3.1 mph
Incline: 0–1%

2,600 kcal Cardio Rest Day

Breakfast: Eggs 150g + Whites 180g, Banana 100g, Avocado 60g | 485 kcal | P:42g | C:26g | F:24g | Fiber:8g | Sugar:12g

Lunch: Chicken 170g, Rice 100g, Broccoli 90g, Olive Oil 5g | 486 kcal | P:47g | C:34g | F:10g | Fiber:3g | Sugar:1g

Midday: Canned Chicken 165g, Rice 100g, Broccoli 90g, Olive Oil 5g | 416 kcal | P:46g | C:34g | F:9g | Fiber:3g | Sugar:1g

Dinner: Beef 150g, Rice 100g, Broccoli 120g, Olive Oil 5g | 471 kcal | P:44g | C:36g | F:17g | Fiber:4g | Sugar:1g

Snack: Whey Protein 30 | 120 kcal | P:30g | C:3g | F:1g | Fiber:0g | Sugar:1g

Totals: 2,600 kcal | Protein: 245g | Carbs: 150g | Fat: 64g | Fiber:18g | Sugar:15g

PHASE 5 — Final Control Phase (Weeks 17–20)

Goal: Lock in leanness, avoid burnout
Cardio
45–50 min
Incline: 1–2%
Speed: 2.7–3.0 mph preferred

Calories (Choose based on recovery)
Option A (Best Recovery):
Cardio days: 2,750 kcal

Option B (Final Push):
Cardio days: 2,600 kcal

Fat loss slows slightly but stays consistent
Strength and muscle preserved

Adjustment Priority Order
Add incline
Add 5 min cardio
Reduce cardio-day calories by −150
Never cut training-day calories first

TDEE vs Intake & Deficit

Training: Intake 3,100 kcal | TDEE 3,350 kcal | Deficit ~250 kcal

Rest: Intake 2,750 kcal | TDEE 3,350 kcal | Deficit ~600 kcal

Weekly Avg: Intake 2,900 kcal | TDEE 3,350 kcal | Deficit ~450 kcal/day

Day One Breakfast: 9am
Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g | P48 C36 F26

Salt Free Seasoning Blend Used
View attachment 5876
View attachment 5877

@Noah Wixx great update big fella! Love to see these from you man. Wishing you nothing but the best on this

Noah Wixx · 2026-01-11T11:12:36-0500

Saturday January 11 2026
@US-pharmacies

Saturday was my first leg day and it definitely did not disappoint, overall i held back some while still making the workout difficult and pushing within reason.

The 50mg of Var sublingual 45 minutes before the workout definitely helped me push through and i felt strong i felt the punp i was completely dialed in.

Also did Tb/bpc combo beforehand with the var and i was feeling good the whole workout.

First movement was hack squat I was kind of shocked because a few months ago my knee would hurt really bad during and the next day. This time however i had minmal knee or joint pain, small enough to where it didn't bother me or prevent the movement in any way. I will admit overall it felt good through the whole range of motion.

The thing that shocked me was how quickly strength went up already, I don't know how i hit 230lbs on hack sqaut but i did for 10, that was me holding back i had atleast 15 reps in me with how i was moving the weight, i also could have easily went heavier. I had to have self control and not push to far to fast.

Leg press has always been one of my strongest leg movements i hit 520lbs for 10. The way i was moving and pushing that weight i could have hit 20 reps or put way more weight on it, again have to be in control and pace myself. This felt excellent as well. The leg press is by far my favorite leg movement just something about pushing the weight and seeing the stack of plates on the press.

I had to get creative i had leg extensions on my agenda... but these young broccoli heads 3 of them decided they needed to all do 5+ sets of leg extensions in a group, oh well i adapt and find the workaround. I ended doing a movement for the first time called a (Cable Kick) for those who have never done it, here is a quick overview.

I will also say compared to a machine the difficulty and pump was absolutely insane! The activation i felt was 1000x better than any extension machine with much less weight.

Attach an ankle cuff to the lowest pulley setting and secure it around your ankle.

Starting Position: Stand facing the machine, holding the frame for support, with feet hip-width apart and a slight bend in your standing knee.

Extend your leg forward, contracting your quad, keeping the knee relatively stable.
Pause at full extension, squeezing your quad.

Slowly return to the starting position in a controlled manner.

Focus: Keep your core tight and torso upright, avoiding leaning or swinging.

The final boss for todays workout and last movement of the night....(Wall Sits) this was absolutely brutal after exhausting my body and legs, to then have to hold my entire body weight up tested me physically and tested my mind and resolve. I got 30 seconds in and started shaking really bad, those last 30 seconds of each set i had to dig deep and not give up, my program says (45-60sec) seconds... but i dont take the easy path i did the full 60 on the first set... the second set i did 61 seconds.. now 1 second above what i was supposed to do might seem insignificant to some... untill i share my mindset with you.

If i can dig deep even for one second longer than what is required of me, then i beat my body i beat my mind.. i went that extra that is required to push my body and push my mind into a new level and push past that barrier and limitation, next time it will be 2secs then 3secs and so on untill i can reach 1:30 seconds then eventually 2 minutes... its all designed to break my mindset and elimination of doubt or i can't, it is only i can and i will i must mindset.

I ate a bit different today just to have a little variety in my day, carbs are lower than what they should be at, i did hit over 300g of protein and kept fats a little higher, i will say my engery in the gym was fucking on point and fantastic after eating that ribeye meal!!

The fajitas i made for dinner also turned out fantastic used lean sirloin steak that i cut up by hand and prepared.

I also found these sparkling water protein drinks which are easier for me to chug down and taste great with 30g of protein cant beat it, they even removed the lactose and have collagen peptides.

Meal 1: Ribeye + Broc + Asparagus + Olive Oil
→ 1,140 kcal | P 95g | F 88g | C 14g

Meal 2: Protein Cereal + Almond Milk
→ 360 kcal | P 34g | F 17.5g | C 52g

Meal 3 (Shake #1): Sparkling Protein
→ 130 kcal | P 30g | F 0g | C 0g

Meal 4 (Shake #2): Sparkling Protein
→ 130 kcal | P 30g | F 0g | C 0g

Meal 5 (Snack): Quest Protein Chips
→ 780 kcal | P 102g | F 27g | C 24g

Meal 6 (Dinner): Top Sirloin + Carb Balance Tortilla
→ 549 kcal | P 74g | F 22g | C 26g

EXACT DAILY TOTALS (ALL MEALS COUNTED)
TOTAL:
3,089 kcal
Protein: 365 g
Fat: 154.5 g
Carbs: 116 g
Fiber 64g
Water Intake 2L

Leg – Saturday

Hack Squat 3x6–10
Set 1 _ Reps _ 10 Weight _90lbs
Set 2 _ Reps _ 10 Weight _180lbs
Set 3 _ Reps _ 10 Weight _230lbs

Dumbbell RDL 3x6–10
Set 1 _Reps _ 10 Weight _ 50lbs
Set 2 _Reps _ 10 Weight _ 55lbs
Set 3 _ Reps _10 Weight _ 60lbs

Leg Press 3x10
Set 1 _Reps - 10 Weight _ 200lbs
Set 2 _ Reps - 10 Weight _ 380lbs
Set 3 _ Reps - 10 Weight _ 520lbs

Cable Leg Kick 3x10 ( leg ext movement)
Set 1 _ Reps _10 Weight _ 40lbs
Set 2 _ Reps _10 Weight _ 50lbs
Set 3 _ Reps _ 10 Weight _ 60lbs

Hamstring Curl 3x12
Set 1 _Reps _ 12 Weight _115lbs
Set 2 _ Reps _ 12 Weight _120lbs
Set 3 _ Reps _ 12 Weight _125lbs

Seated Calf 3x20
Set 1 _Reps _ 20 Weight _ 100lbs
Set 2 _ Reps _20 Weight _ 100lbs
Set 3 _Reps _ 20 Weight _ 120lbs

Wall Sit 2x45–60s
Set 1 _ Time _ 60s
Set 2 _ Time _61s

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