Great job listening to your body and dialing it in, definitely working for you bro
Approved Log Test EQ DHB HGH Cycle Log with US-Pharmacies
- Thread starter dbavo3
- Start date
Current weight: 196.4 lbs
Workout: Deload week
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.
Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.
On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.
This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.
Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.
Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.
Workout: Deload week
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.
Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.
On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.
This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.
Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.
Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.
Attachments
you're going to enjoy the sleep you get wearing your mask
go up in protein bro to over 250Current weight: 196.4 lbs
Workout: Deload week
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.
Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.
On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.
This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.
Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.
Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.
Meals looking good ! Hows the Cpap? Think its time I start looking into getting one.
@dbavo3 This is what I like to see. Nice updates on what you're doing to help with the snoring. That's really useful information.Current weight: 196.4 lbs
Workout: Deload week
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.
Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.
On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.
This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.
Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.
Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.
Coached, training with a buddy or are you using an AI app to write your log?Current weight: 196.4 lbs
Workout: Deload week
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.
Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.
On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.
This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.
Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.
Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.
Iron family appreciates your positive outlook. I completely agree with you on staying disciplined and focused. Is as hardcore as you can get @dbavo3Current weight: 196.4 lbs
Workout: Deload week
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.
Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.
On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.
This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.
Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.
Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.
Great job on this. I'm curious to see how you make out with the Retatrutide at that dosage. @dbavo3 4 mg is pretty strong.Current weight: 196.4 lbs
Workout: Deload week
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.
Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.
On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.
This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.
Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.
Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.
@dbavo3 Testosterone Primo and Masteron is an interesting stack and then adding HGH to it is also pretty cool. It's not the cheapest stack but it certainly is capable of really pushing you to some nice lean physique.Current weight: 196.4 lbs
Workout: Deload week
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.
Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.
On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.
This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.
Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.
Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.
Bros Iron family, appreciate you. We definitely are gonna stay motivated; this is a nice cycle set up. I got a lot of love for it. I like how you are stacking in the growth hormone, the retatrutide, the MOTS-C peptide, and the SLU. @dbavo3Current weight: 196.4 lbs
Workout: Deload week
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.
Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.
On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.
This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.
Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.
Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.
Current weight: 196.9 lbs
Workout: Back
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Weight came in at 196.9 lbs this morning, and today was back day. After a full week of deloading, we stepped back into the gym refreshed and ready to push through the next phase of prep.
I started the session with the Nautilus iso-lateral row, gradually working up to three plates and a quarter per side. Strength felt good right out of the gate, and the pump came on quickly. That’s always a good sign coming off a deload. Performance is there, joints feel good, and there’s no lingering fatigue holding things back.
Diet has remained consistent, and I’m starting to see noticeable shifts in body composition. Love handles are clearly tightening up, and leg separation is becoming more visible. Those small visual changes are confirmation that the plan is working. The scale may be moving slowly, but the mirror tells the full story. Overall, we’re making strong, steady progress toward the goal.
Tomorrow I’ll be meal prepping more chicken and salmon since supplies are running low. Keeping food prepared and ready makes dieting easy. I also received the tracking confirmation that the CPAP has shipped. I’m looking forward to implementing it at night to improve sleep quality and recovery. Optimizing sleep at this stage can make a huge difference in performance, fat loss, and overall well-being.
I also posted a posing video after back training for you all to check out. Feedback is always welcome, we’re dialing everything in.
Iron family, let's keep pushing toward our goals.
Workout: Back
- Nautilus Iso-lateral row - 3 sets, 8-10 reps
- Hammer strength DY row- 3 sets, 8-10 reps
- Hammer strength plate loaded lat pull down - 3 sets, 8-10 reps
- Nautilus power pullover- 3 sets, 10-12 reps
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Weight came in at 196.9 lbs this morning, and today was back day. After a full week of deloading, we stepped back into the gym refreshed and ready to push through the next phase of prep.
I started the session with the Nautilus iso-lateral row, gradually working up to three plates and a quarter per side. Strength felt good right out of the gate, and the pump came on quickly. That’s always a good sign coming off a deload. Performance is there, joints feel good, and there’s no lingering fatigue holding things back.
Diet has remained consistent, and I’m starting to see noticeable shifts in body composition. Love handles are clearly tightening up, and leg separation is becoming more visible. Those small visual changes are confirmation that the plan is working. The scale may be moving slowly, but the mirror tells the full story. Overall, we’re making strong, steady progress toward the goal.
Tomorrow I’ll be meal prepping more chicken and salmon since supplies are running low. Keeping food prepared and ready makes dieting easy. I also received the tracking confirmation that the CPAP has shipped. I’m looking forward to implementing it at night to improve sleep quality and recovery. Optimizing sleep at this stage can make a huge difference in performance, fat loss, and overall well-being.
I also posted a posing video after back training for you all to check out. Feedback is always welcome, we’re dialing everything in.
Iron family, let's keep pushing toward our goals.
Attachments
@dbavo3 nice update on the log man. Keep em comingCurrent weight: 196.4 lbs
Workout: Deload week
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.
Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.
On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.
This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.
Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.
Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.
Current weight: 196.2 lbs
Workout: Rest day/ meal prep day
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Weight came in at 196.2 lbs this morning, and today was a rest day. I fired up the Blackstone after work and grilled a fresh batch of chicken, and baked more salmon in the oven to stay on track with meal prep. Keeping protein prepped and ready makes the dieting process easier. When prep gets deeper, the less you have to think about food decisions, the better.
This weekend, I’m also heading to Costco to get the new set of tires installed. After the blowout last week, it feels good to handle it proactively and get everything squared away. This is just another reminder that discipline extends beyond the gym. Take care of responsibilities so you can focus fully on the mission.
Physically, I’m starting to feel a bit flat, which is expected after the deload and steady output. Muscles don’t have that same fullness right now, but conditioning is tightening up. Saturday is quad day, and we’re planning a higher-carb day to refill glycogen and bring fullness back to the muscle bellies. Since quads are my weak body part, I plan on pushing carbs when demand is highest and let the legs soak it up. Flat today, fuller tomorrow. It’s all part of the process.
Iron family, let's keep pushing toward our goals.
Workout: Rest day/ meal prep day
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Weight came in at 196.2 lbs this morning, and today was a rest day. I fired up the Blackstone after work and grilled a fresh batch of chicken, and baked more salmon in the oven to stay on track with meal prep. Keeping protein prepped and ready makes the dieting process easier. When prep gets deeper, the less you have to think about food decisions, the better.
This weekend, I’m also heading to Costco to get the new set of tires installed. After the blowout last week, it feels good to handle it proactively and get everything squared away. This is just another reminder that discipline extends beyond the gym. Take care of responsibilities so you can focus fully on the mission.
Physically, I’m starting to feel a bit flat, which is expected after the deload and steady output. Muscles don’t have that same fullness right now, but conditioning is tightening up. Saturday is quad day, and we’re planning a higher-carb day to refill glycogen and bring fullness back to the muscle bellies. Since quads are my weak body part, I plan on pushing carbs when demand is highest and let the legs soak it up. Flat today, fuller tomorrow. It’s all part of the process.
Iron family, let's keep pushing toward our goals.
Attachments
what's on the menu
I'll add in some more pineapple, sushi rice, chex cereal, and some rice cake minis with honey. All easy to digest carbs that can be utilized to fill up glycogen stores. Post quad day I may also get sushi from a local spot. Mainly sticking with low fat rolls and nigiri. I'm shooting for about 500-700g of carbs.
Current weight: 195.7 lbs
Workout:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Weight came in at 195.7 lbs this morning, a new low. The trend continues to move in the right direction, and it’s a solid indicator that the plan is working.. Conditioning is tightening up, even if fullness fluctuates day to day. Today we implemented a mini carb-up going into hamstrings and arms. Total carbs for the day landed around 450 grams, while fats were held steady at 70 grams to keep digestion smooth and avoid any unnecessary spillover. The goal wasn’t to binge carbs. It was to strategically refill glycogen, improve training performance, and restore some roundness to the muscle bellies.
The difference was noticeable. Pumps were fuller, contractions felt stronger, and overall output in the gym improved. The goal is to push when needed, refill when necessary, and adjust based on feedback from the mirror and the scale. If weight holds steady tomorrow or continues to trend down, we may implement another higher-carb day. At this stage, the body is responding well, and carbs are being utilized efficiently. There’s no reason to underfeed if we’re still tightening up.
Iron family, we’re entering that phase where small strategic moves make a big difference. We gotta stay locked in.
Workout:
- Hammtractor seated leg curl - 3 sets, 8-10 reps
- Life fitness lying Hmastring curl- 3 sets, 8-10 reps
- Nautilus plate loaded preacher curl- 3 sets, 10-12 reps
- Seated dumbbell curl - 3 sets,10-12 reps
- Hammer strength plate loaded dip - 3 sets, 8-10 reps
- Nautilus plate loaded overhead tricep extension - 3 sets, 10-12 reps
- Rope tricep extension- 3 sets, 10-12 reps
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332
Notes:
Weight came in at 195.7 lbs this morning, a new low. The trend continues to move in the right direction, and it’s a solid indicator that the plan is working.. Conditioning is tightening up, even if fullness fluctuates day to day. Today we implemented a mini carb-up going into hamstrings and arms. Total carbs for the day landed around 450 grams, while fats were held steady at 70 grams to keep digestion smooth and avoid any unnecessary spillover. The goal wasn’t to binge carbs. It was to strategically refill glycogen, improve training performance, and restore some roundness to the muscle bellies.
The difference was noticeable. Pumps were fuller, contractions felt stronger, and overall output in the gym improved. The goal is to push when needed, refill when necessary, and adjust based on feedback from the mirror and the scale. If weight holds steady tomorrow or continues to trend down, we may implement another higher-carb day. At this stage, the body is responding well, and carbs are being utilized efficiently. There’s no reason to underfeed if we’re still tightening up.
Iron family, we’re entering that phase where small strategic moves make a big difference. We gotta stay locked in.
