Current weight: 200.8 lbs
Workout: Shoulders
Cardio: 30 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, 200g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 52g
Fats: 21g
Calories: ~600
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 25g natural peanut butter
Protein: 9g
Carbs: 22g
Fats: 12g
Calories: ~390
Meal 4: 170g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 75g
Fats: 26g
Calories: ~700
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 70g
Carbs: 65g
Fats: 17g
Calories: ~780
Daily Totals:
Protein: 213g
Carbs: 256g
Fats: 86g
Calories: ~2900
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
30 mg Raloxifene
6IU HGH (daily split 3IU AM/ 3IU PM)
2mg Retatrutide
2mg MOTS C
Notes:
My weight came in at 200.8 lbs this morning, and today’s session was shoulders. Strength is holding steady as we get deeper into prep, which is exactly what we want to see at this stage. After work, I fired up the Blackstone and grilled some flank steak and chicken to stay on top of meals.
Appetite has started creeping back up despite running 2 mg of Reta for the past three weeks. That’s a clear signal it may be time to bump the dose to 3–4 mg and reassess tolerance. My second set of eyes at the gym is excited about the progress so far and suggested we pull a bit more from carbs and fats next week to continue pushing fat loss. I’m leaning toward recalibrating calories to around 2,700 for now and seeing how my body responds.
I also started MOTS-C this morning at 2 mg, and I plan to introduce SLUPP 332 this Friday at 1 mg daily. With these adjustments in place, I’m expecting some noticeable changes in body composition over the coming weeks.
Enjoy the week, iron family — let’s keep pushing
Workout: Shoulders
- Body Masters shoulder press - 3 sets, 8-10 reps
- Icarian lateral raise machine - 3 sets, 8-10 reps
- Seated dumbbell lateral raise - 3 sets, 10-12 reps
- Cybex plate loaded rear delt - 3 sets, 10-12 reps
- Cable rear delt flies - 3 sets, 10-12 reps
Cardio: 30 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, 200g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 52g
Fats: 21g
Calories: ~600
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 25g natural peanut butter
Protein: 9g
Carbs: 22g
Fats: 12g
Calories: ~390
Meal 4: 170g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 75g
Fats: 26g
Calories: ~700
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 70g
Carbs: 65g
Fats: 17g
Calories: ~780
Daily Totals:
Protein: 213g
Carbs: 256g
Fats: 86g
Calories: ~2900
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
30 mg Raloxifene
6IU HGH (daily split 3IU AM/ 3IU PM)
2mg Retatrutide
2mg MOTS C
Notes:
My weight came in at 200.8 lbs this morning, and today’s session was shoulders. Strength is holding steady as we get deeper into prep, which is exactly what we want to see at this stage. After work, I fired up the Blackstone and grilled some flank steak and chicken to stay on top of meals.
Appetite has started creeping back up despite running 2 mg of Reta for the past three weeks. That’s a clear signal it may be time to bump the dose to 3–4 mg and reassess tolerance. My second set of eyes at the gym is excited about the progress so far and suggested we pull a bit more from carbs and fats next week to continue pushing fat loss. I’m leaning toward recalibrating calories to around 2,700 for now and seeing how my body responds.
I also started MOTS-C this morning at 2 mg, and I plan to introduce SLUPP 332 this Friday at 1 mg daily. With these adjustments in place, I’m expecting some noticeable changes in body composition over the coming weeks.
Enjoy the week, iron family — let’s keep pushing
