That's what I thought! Yes, blended oats are way easier to digest, IMO. Can't say I've ever made them cooked, only thrown in shakes, but I gotta give it a try, looks good af.
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They're so much better on the stove top, too (but microwave works fine in a pinch). Try this:
Cut up an apple (or pre cut a bunch and freeze them, that's what I do)
Drizzle some maple syrup on top
Dash of cinnamon
Mix with hand very well and microwave for 1 minute (you can obv be fancy and cook on stove top as well)
On the stove mix...
Apple mix
75g oats (about half a cup)
300ml low fat or THICK milk of choice (not skim, no need to make this bowl sad)
Sweetner to taste (I do 5 packets Splenda, or 2ish Tbsp brown sugar on training days)
Vanilla extract
Low heat, stir constantly for a good 2-3 minutes or until desired consistency is reached
Add pecans (15g) and a drizzle of honey (15g, about a tbsp) on top to finish off. DELICIOUS.
Goes really well with morning coffee
Day 1 of week 4, leg day A, first day at 3800 on training days
Bodyweight 78.70 Kg
Fasted BG was 97 (cheat meal/lots of calories yesterday), measured BP at 115/65.
Woke up earlier than usual and started the day with a thick bowl of apple cinnamon oatmeal and protein coffee; a good breakfast always sets me up for a great day. It's leg day, I like it when it's all very quiet.
Spent the time to go through the entire refillable peptide pen as per @AlexDavis43. recommendation and boy am I excited to get started. I ordered a bunch of cartridges (I really hope these are actually sterile, lol)
And three Ergo II pens
One for HGH (need to order 8mm needles because I do these IM in my quads), one for Retatrutide, and one more for BPC/other stuff.
OH YES! Remember that Russian auto injector pen/device I bought a while back? It literally broke after 1 use. Don't buy this shit, lol.
Got stuff delivered early
Two boxes of these cause I got them at 40% off, they're actually very delicious! I've been digging these protein bars lately, the good ones really satisfy my cravings for chocolate/candy, which I developed on Reta (never card for these things before, I actually DON'T like sweets)
Pre-workout meal
I added a bit more sugar and an extra half banana to my pre for a total for 20g more carbs (total around 160g), did 11iu of Humalog
Leg day A
I've been thinking about removing SLDL for a safer, friendlier exercise like the RDL. Sure, it's probably slightly less hamstring but it's way less risk of injury IMO. Plus, it's so much easier to get stronger on these or even do them off the floor.
Leg press x4 (PR)
Leg extension x2
Laying leg curl x1 (back of knee was clicking so I moved on, no snap city today)
Seated leg curl x2
RDL x3 (felt really good)
Single leg calf raises x6 (those are going to be a stable now, no ankle issues. Also, been pushing off closer to mid foot and that seems to be much better for the ankles and the calves)
Superset
Single arm machine side delts x6
Reverse pec deck x6
Cable shrugs x6
20 minutes stairmaster (been bothering my knees, back to bike only from here on), 10 minutes recumbent bike.
Great workout overall.
Post
Ran out of pre-blended oats and was too lazy to blend some more, so I had me some cereal and two of these delicious waffles
(That's chocolate syrup)
Around 180g of carbs, 13iu Humalog (put my BG at 76 3 hours later)
Ended the day with some chicken sammiches
Around 620-630g total carbs for the day. Fats still under 15-20g.
I'll be posting my updated diet later this week, once I settle into everything.
Oh, and I'll be shaving again before Friday, lol.
Bodyweight 78.70 Kg
Fasted BG was 97 (cheat meal/lots of calories yesterday), measured BP at 115/65.
Woke up earlier than usual and started the day with a thick bowl of apple cinnamon oatmeal and protein coffee; a good breakfast always sets me up for a great day. It's leg day, I like it when it's all very quiet.
Spent the time to go through the entire refillable peptide pen as per @AlexDavis43. recommendation and boy am I excited to get started. I ordered a bunch of cartridges (I really hope these are actually sterile, lol)
And three Ergo II pens
One for HGH (need to order 8mm needles because I do these IM in my quads), one for Retatrutide, and one more for BPC/other stuff.
OH YES! Remember that Russian auto injector pen/device I bought a while back? It literally broke after 1 use. Don't buy this shit, lol.
Got stuff delivered early
Two boxes of these cause I got them at 40% off, they're actually very delicious! I've been digging these protein bars lately, the good ones really satisfy my cravings for chocolate/candy, which I developed on Reta (never card for these things before, I actually DON'T like sweets)
Pre-workout meal
I added a bit more sugar and an extra half banana to my pre for a total for 20g more carbs (total around 160g), did 11iu of Humalog
Leg day A
I've been thinking about removing SLDL for a safer, friendlier exercise like the RDL. Sure, it's probably slightly less hamstring but it's way less risk of injury IMO. Plus, it's so much easier to get stronger on these or even do them off the floor.
Leg press x4 (PR)
Leg extension x2
Laying leg curl x1 (back of knee was clicking so I moved on, no snap city today)
Seated leg curl x2
RDL x3 (felt really good)
Single leg calf raises x6 (those are going to be a stable now, no ankle issues. Also, been pushing off closer to mid foot and that seems to be much better for the ankles and the calves)
Superset
Single arm machine side delts x6
Reverse pec deck x6
Cable shrugs x6
20 minutes stairmaster (been bothering my knees, back to bike only from here on), 10 minutes recumbent bike.
Great workout overall.
Post
Ran out of pre-blended oats and was too lazy to blend some more, so I had me some cereal and two of these delicious waffles
(That's chocolate syrup)
Around 180g of carbs, 13iu Humalog (put my BG at 76 3 hours later)
Ended the day with some chicken sammiches
Around 620-630g total carbs for the day. Fats still under 15-20g.
I'll be posting my updated diet later this week, once I settle into everything.
Oh, and I'll be shaving again before Friday, lol.
Last edited:
AlexDavis43
Member
Day 1 of week 4, leg day A, first day at 3800 on training days
Bodyweight 78.70 Kg
Fasted BG was 97 (cheat day meal/lots of calories yesterday), measured BP at 115/65.
Woke up earlier than usual and started the day with a thick bowl of apple cinnamon oatmeal and protein coffee; a good breakfast always sets me up for a great day. It's leg day, I like it when it's all very quiet.
Spent the time to go through the entire refillable peptide pen as per @AlexDavis43. recommendation and boy am I excited to get started. I ordered a bunch of cartridges (I really hope these are actually sterile, lol)
And three Ergo II pens
One for HGH (need to order 8mm needles because I do these IM in my quads), one for Retatrutide, and one more for BPC/other stuff.
OH YES! Remember that Russian auto injector pen/device I bought a while back? It literally broke after 1 use. Don't buy this shit, lol.
Got stuff delivered early
Two boxes of these cause I got them at 40% off, they're actually very delicious! I've been digging these protein bars lately, the good ones really satisfy my cravings for chocolate/candy, which I developed on Reta (never card for these things before, I actually DON'T like sweets)
Pre-workout meal
I added a bit more sugar and an extra half banana to my pre for a total for 20g more carbs (total around 160g), did 11iu of Humalog
Leg day A
I've been thinking about removing SLDL for a safer, friendlier exercise like the RDL. Sure, it's probably slightly less hamstring but it's way less risk of injury IMO. Plus, it's so much easier to get stronger on these or even do them off the floor.
Leg press x4 (PR)
Leg extension x2
Laying leg curl x1 (back of knee was clicking so I moved on, no snap city today)
Seated leg curl x2
RDL x3 (felt really good)
Single leg calf raises x6 (those are going to be a stable now, no ankle issues. Also, been pushing off closer to mid foot and that seems to be much better for the ankles and the calves)
Superset
Single arm machine side delts x6
Reverse pec deck x6
Cable shrugs x6
20 minutes stairmaster (been bothering my knees, back to bike only from here on), 10 minutes recumbent bike.
Great workout overall.
Post
Ran out of pre-blended oats and was too lazy to blend some more, so I had me some cereal and two of these delicious waffles
(That's chocolate syrup)
Around 180g of carbs, 13iu Humalog (put my BG at 76 3 hours later)
Ended the day with some chicken sammiches
Around 620-630g total carbs for the day. Fats still under 15-20g.
I'll be posting my updated diet later this week, once I settle into everything.
Those are the same carts everyone uses. I use them straight out of the package.
Perfect! These pens only go up to 0.6ml per shot, so that would be 60 (just like the humalog pen) on the dial, right? I do 10ius of HGH so I'd have to keep my shots at 0.6ml or less, sounds right?
I wonder if I can do 1.5ml water per 30 iu (so I can squeeze 6 shots per cart, two vials of HGH at 30iu each)
Week 4 day 2 update, 04/05/2025 - upper day A
Bodyweight at 78.75Kg
Feeling a bit fat today (taken after post meal), and I need to shave
Second day at 3800 calories; managing just fine, but I'm looking around for easy ways to add more carbs (thinking ahead) without having to add much of anything else (protein is already close to 300 which is absolutely overkill, and fats are under 20g and they're staying right there). So far I've done:
- My banana/apple waffles, each waffle is about a 100 calories (great for a snack) and they're made of of mainly carbs and protein, virtually zero fat
- Rice cakes with jam, each piece is also around a 100/25g carbs
- More fruit into oatmeal/cream of rice
- Blend fruit with skim milk and use that as the liquid for oats/CoR (this is actually pretty good)
- Use all sugar into oatmeal/CoR since I'm using a sugar/splenda blend right now (little bit of Spelnda)
The focus will always be more carbs around the training window, at least until the point where anymore would make me throw up, in which case I'll start to add significantly more carbs in my earlier meals as well.
Breakfast at work; the usual with an additional two rice cakes with apricot jam (one of my favorites)
Pre
I did some reading on CoR, since I blend my own, and Basmati (what I use) is apparently the worst kind you can use for this kind of preparation. I bought some Calrose rice and blended that finely in my Nutribullet, ended up tasting significantly better and it was a LOT creamier, too.
145g of carbs, 11iu Humalog
Upper body A
Felt pretty strong today, pumps were absolutely disguising, too! In fact, I had a hard time getting under the shoulder press, lol.
I do feel that arms are getting better, though.
Cross pattern lat pulldown x2
Seated cable high row x2
NEW STRAP cross body pullover x2
Incline machine press x2
Flat machine press x2
Pec deck x2
Superset
Alternating dumbbell curls x3
Tricep pushdowns using new cable attachment (SO FREAKIN' AMAZING) x3
Machine preacher curl x3
Overhead tricep extension x3
Machine press x3
Single arm underhand cable front raise x3
Still terrified of doing abs; did 1 set of leg raises (crunches are more problematic)
Crunches on ab pad at home x1
15 minutes recumbent bike + 15 minutes incline
Post
Blended some dates into my milk and used that as a base for my oatmeal; turned out pretty delicious but my god did the sweetness get old fast.
Added a rice cake with strawberry jam on it, total is 175g carbs, 13iu Humalog
Last meal was a typical chicken meal followed by a large bowl of 0% greek yogurt with cherries and free fat pudding mix.
Update on ancillaries
LOOKS LIKE MY IVABRADINE CLEARED CUSTOMS! I'm going to be ordering more (enough to last me 2-3 years), just in case. I'm loving this medicine so much.
Guys, we'll be at the halfway point of phase 1 pretty soon! That was QUICK.
Bodyweight at 78.75Kg
Feeling a bit fat today (taken after post meal), and I need to shave
Second day at 3800 calories; managing just fine, but I'm looking around for easy ways to add more carbs (thinking ahead) without having to add much of anything else (protein is already close to 300 which is absolutely overkill, and fats are under 20g and they're staying right there). So far I've done:
- My banana/apple waffles, each waffle is about a 100 calories (great for a snack) and they're made of of mainly carbs and protein, virtually zero fat
- Rice cakes with jam, each piece is also around a 100/25g carbs
- More fruit into oatmeal/cream of rice
- Blend fruit with skim milk and use that as the liquid for oats/CoR (this is actually pretty good)
- Use all sugar into oatmeal/CoR since I'm using a sugar/splenda blend right now (little bit of Spelnda)
The focus will always be more carbs around the training window, at least until the point where anymore would make me throw up, in which case I'll start to add significantly more carbs in my earlier meals as well.
Breakfast at work; the usual with an additional two rice cakes with apricot jam (one of my favorites)
Pre
I did some reading on CoR, since I blend my own, and Basmati (what I use) is apparently the worst kind you can use for this kind of preparation. I bought some Calrose rice and blended that finely in my Nutribullet, ended up tasting significantly better and it was a LOT creamier, too.
145g of carbs, 11iu Humalog
Upper body A
Felt pretty strong today, pumps were absolutely disguising, too! In fact, I had a hard time getting under the shoulder press, lol.
I do feel that arms are getting better, though.
Cross pattern lat pulldown x2
Seated cable high row x2
NEW STRAP cross body pullover x2
Incline machine press x2
Flat machine press x2
Pec deck x2
Superset
Alternating dumbbell curls x3
Tricep pushdowns using new cable attachment (SO FREAKIN' AMAZING) x3
Machine preacher curl x3
Overhead tricep extension x3
Machine press x3
Single arm underhand cable front raise x3
Still terrified of doing abs; did 1 set of leg raises (crunches are more problematic)
Crunches on ab pad at home x1
15 minutes recumbent bike + 15 minutes incline
Post
Blended some dates into my milk and used that as a base for my oatmeal; turned out pretty delicious but my god did the sweetness get old fast.
Added a rice cake with strawberry jam on it, total is 175g carbs, 13iu Humalog
Last meal was a typical chicken meal followed by a large bowl of 0% greek yogurt with cherries and free fat pudding mix.
Update on ancillaries
LOOKS LIKE MY IVABRADINE CLEARED CUSTOMS! I'm going to be ordering more (enough to last me 2-3 years), just in case. I'm loving this medicine so much.
Guys, we'll be at the halfway point of phase 1 pretty soon! That was QUICK.
Off day update, 05/05/2025
Bodyweight at 79.60 KAY JEEZ HOLY COW
Day started with a pretty nice surprise; my Ivabradine was out for delivery so I picked these up early in the day
I also pumped Retatrutide to 4mgs now (where I'm staying to the rest of this phase), divided across 3 shots (1/3 today).
Some eats at work
Pre-breakfast snack
Breakfast
Picked up some sourdough bread at the bakery after work
So yummy!
More oatmeal, cause' I just can't get enough! lol
Cardio
Had to do a lower incline (6% instead of 10%) because my lower back was KILLING me, it's like I have a permanent pump now, all over my body...
Finished the night off with this bad boy
Two packs of 0% Greek yogurt, a scoop of cookie dough protein and a bit of vanilla pudding mixed in, so good!
Bodyweight at 79.60 KAY JEEZ HOLY COW
Day started with a pretty nice surprise; my Ivabradine was out for delivery so I picked these up early in the day
I also pumped Retatrutide to 4mgs now (where I'm staying to the rest of this phase), divided across 3 shots (1/3 today).
Some eats at work
Pre-breakfast snack
Breakfast
Picked up some sourdough bread at the bakery after work
So yummy!
More oatmeal, cause' I just can't get enough! lol
Cardio
Had to do a lower incline (6% instead of 10%) because my lower back was KILLING me, it's like I have a permanent pump now, all over my body...
Finished the night off with this bad boy
Two packs of 0% Greek yogurt, a scoop of cookie dough protein and a bit of vanilla pudding mixed in, so good!
Last edited:
Leg day update, 06/05/2025
Bodyweight at 79.35Kg
I've been dealing with a pretty bad ache in my left knee for a few days, which I've been tending to by injecting BPC-157 right under the skin of my knee cap; I think it's working! I was able to go through legs without my knee bothering me today.
FBG is a bit high today; I notice my fasting blood sugar is WAY higher than normal on days I don't get enough sleep. I woke up a bit under the weather, too.
Finished work early today but I was super hungry so I couldn't bring myself to make anything that takes more than a minute, so opted for some cereal
I added some honey and mixed it in a bit; turned out delicious
Pre
I finally decided to make my CoR on the stove; 10/10 would do it again, WAY tastier and creamier than the microwave (and doesn't actually take that much longer)
Did 11iu of Humalog with this
Leg day B
Training session was alright; it wasn't particularly bad but I was pretty stressed out overall do there was a lot of just going through the motions.
Leg press x4
Leg extension x2
I'm thinking of going back to higher reps (15-20) on these and doing progressive overload (loading with 2.5lbs plates every session, we have them at the gym)
SLDL (high reps, light weight) x3
Laying leg curl x3
Single leg seated calf raise x6
Super set
Single arm machine side delts x6
Reverse pec deck x6
Cable shrugs x6
1 set of leg raises, then did x2 sets of crunches on the ab pad (from Rogue) at home.
Post
Did dried cranberries instead of dates; came out absolutely yummy. Added a rice cake with jam on the side (100 calories, 25g of carbs)
Insulin update
I've been doing 13ish grams of carbs per iu of insulin for a bit now, but ever since upping Retatrutide to 4mg/wk I have gone HYPO TWICE AFTER MY POST MEAL (BG measured at 38 the first time and 40 the second), I'm going back to 15g per iu; it's possible Reta is gradually making me more insulin sensitive.
Last meal of the day
Might be getting goodies tomorrow!
Quick Reta update
4mg a week jacked my heart rate up a good extra 5-8 beats, but I'm hoping this subsides over the next few days. Ability to eat seems to be the same, so far.
Bodyweight at 79.35Kg
I've been dealing with a pretty bad ache in my left knee for a few days, which I've been tending to by injecting BPC-157 right under the skin of my knee cap; I think it's working! I was able to go through legs without my knee bothering me today.
FBG is a bit high today; I notice my fasting blood sugar is WAY higher than normal on days I don't get enough sleep. I woke up a bit under the weather, too.
Finished work early today but I was super hungry so I couldn't bring myself to make anything that takes more than a minute, so opted for some cereal
I added some honey and mixed it in a bit; turned out delicious
Pre
I finally decided to make my CoR on the stove; 10/10 would do it again, WAY tastier and creamier than the microwave (and doesn't actually take that much longer)
Did 11iu of Humalog with this
Leg day B
Training session was alright; it wasn't particularly bad but I was pretty stressed out overall do there was a lot of just going through the motions.
Leg press x4
Leg extension x2
I'm thinking of going back to higher reps (15-20) on these and doing progressive overload (loading with 2.5lbs plates every session, we have them at the gym)
SLDL (high reps, light weight) x3
Laying leg curl x3
Single leg seated calf raise x6
Super set
Single arm machine side delts x6
Reverse pec deck x6
Cable shrugs x6
1 set of leg raises, then did x2 sets of crunches on the ab pad (from Rogue) at home.
Post
Did dried cranberries instead of dates; came out absolutely yummy. Added a rice cake with jam on the side (100 calories, 25g of carbs)
Insulin update
I've been doing 13ish grams of carbs per iu of insulin for a bit now, but ever since upping Retatrutide to 4mg/wk I have gone HYPO TWICE AFTER MY POST MEAL (BG measured at 38 the first time and 40 the second), I'm going back to 15g per iu; it's possible Reta is gradually making me more insulin sensitive.
Last meal of the day
Might be getting goodies tomorrow!
Quick Reta update
4mg a week jacked my heart rate up a good extra 5-8 beats, but I'm hoping this subsides over the next few days. Ability to eat seems to be the same, so far.
Short update, upper body B, 07/05/2025
Bodyweight at 79.05Kg
Woke up feeling pretty good today (had enough sleep, FBS at 88), at least until this fiasco with the shipping company started...
Gear situation
I was stressed out ALL day today (well, still am) because the shipping company delivered one of my heavy peptide orders to ANOTHER FUCKING PERSON (despite having all of the correct information on the packaging); this order is worth 2000+ dollars. The shipping company is trying to contact this person and basically hope that he's nice enough to give back the package. Man, I can't even fathom this shit. It's insanity...
Had my usual heart warming breakfast
Decided to make some banana pancakes; mainly to keep busy (these take around half an hour for a double batch)
They turned out absolutely amazing; I added a bit of maple syrup to the mix this time
Had 12ius of Humalog with this (not too worried about this much insulin because I'm consuming a lot of carbs an hour after)
Upper body A
PRs all over, like it's been since starting this phase haha.
Lat pulldowns x2
Seated cable high row x2
Strap cross body pullover x2
Incline machine press x2
Flat machine press x2
Pec deck x2
Superset
Alternating dumbbell curls x3
Strap tricep pushdowns x3
EZ bar curl x3
Strap overhead tricep extension x3
Machine press x3
Single arm underhand cable front raise x3
Leg raises x1
Crunches on the ab mat at home x2
This thing
View: https://www.youtube.com/watch?v=u6zszW9CoF4
30 minutes recumbent bike, watched Ishura
Post
Oatmeal with sourdough and apricot jam, 155-160g carbs; had 11iu of Humalog with this.
And then my usual chicken meal.
Bodyweight at 79.05Kg
Woke up feeling pretty good today (had enough sleep, FBS at 88), at least until this fiasco with the shipping company started...
Gear situation
I was stressed out ALL day today (well, still am) because the shipping company delivered one of my heavy peptide orders to ANOTHER FUCKING PERSON (despite having all of the correct information on the packaging); this order is worth 2000+ dollars. The shipping company is trying to contact this person and basically hope that he's nice enough to give back the package. Man, I can't even fathom this shit. It's insanity...
Had my usual heart warming breakfast
Decided to make some banana pancakes; mainly to keep busy (these take around half an hour for a double batch)
They turned out absolutely amazing; I added a bit of maple syrup to the mix this time
Had 12ius of Humalog with this (not too worried about this much insulin because I'm consuming a lot of carbs an hour after)
Upper body A
PRs all over, like it's been since starting this phase haha.
Lat pulldowns x2
Seated cable high row x2
Strap cross body pullover x2
Incline machine press x2
Flat machine press x2
Pec deck x2
Superset
Alternating dumbbell curls x3
Strap tricep pushdowns x3
EZ bar curl x3
Strap overhead tricep extension x3
Machine press x3
Single arm underhand cable front raise x3
Leg raises x1
Crunches on the ab mat at home x2
This thing
View: https://www.youtube.com/watch?v=u6zszW9CoF4
30 minutes recumbent bike, watched Ishura
Post
Oatmeal with sourdough and apricot jam, 155-160g carbs; had 11iu of Humalog with this.
And then my usual chicken meal.
AlexDavis43
Member
Sir I believe we have different interpretations of "short update"
I changed my mind halfway through the rant
Short update, upper body B, 07/05/2025
Bodyweight at 79.05Kg
Woke up feeling pretty good today (had enough sleep, FBS at 88), at least until this fiasco with the shipping company started...
Gear situation
I was stressed out ALL day today (well, still am) because the shipping company delivered one of my heavy peptide orders to ANOTHER FUCKING PERSON (despite having all of the correct information on the packaging); this order is worth 2000+ dollars. The shipping company is trying to contact this person and basically hope that he's nice enough to give back the package. Man, I can't even fathom this shit. It's insanity...
Had my usual heart warming breakfast
Decided to make some banana pancakes; mainly to keep busy (these take around half an hour for a double batch)
They turned out absolutely amazing; I added a bit of maple syrup to the mix this time
Had 12ius of Humalog with this (not too worried about this much insulin because I'm consuming a lot of carbs an hour after)
Upper body A
PRs all over, like it's been since starting this phase haha.
Lat pulldowns x2
Seated cable high row x2
Strap cross body pullover x2
Incline machine press x2
Flat machine press x2
Pec deck x2
Superset
Alternating dumbbell curls x3
Strap tricep pushdowns x3
EZ bar curl x3
Strap overhead tricep extension x3
Machine press x3
Single arm underhand cable front raise x3
Leg raises x1
Crunches on the ab mat at home x2
This thing
View: https://www.youtube.com/watch?v=u6zszW9CoF4
30 minutes recumbent bike, watched Ishura
Post
Oatmeal with sourdough and apricot jam, 155-160g carbs; had 11iu of Humalog with this.
And then my usual chicken meal.
How are you liking the Versa Gripps so far? I finally decided to order a pair too, but haven’t had a chance to try them out yet. I ended up going with a size Small, but I’m still not sure if that was the right call - my wrist measures about 6.7 inches, so I’m kind of on the edge. Hoping they fit well once I break them in.
I love mine so much; it's not only for pulling, they help tremendously with some of those machines with not so grippy handles. I use them for both push and pull exercises. That said, I don't pull in those unless I need to, but I've been wearing them for everything for a bit over a week now because my tennis elbow has flared up.
They should fit just fine brother, my wrists are 6.8/6.9 and I wear a size small in Vera Pro. You'll love them!
Yet another "sHoRt uPdAte", 08/05/2025. OFF DAY.
Bodyweight 79.90 KAY GEE ALMOST THERE FRENS!
I did shave today so I'll be posting 1-month mark progress pics; prob be 1kg lighter.
Shipping company was able to contact the person who received my package, fingers crossed...
Off day
Not much happening today; my scale broke yesterday so I had to eye ball this bowl of overnight oatmeal
Turned out better than ever, LOL.
Also, got more Ivabradin today
More on the way.
Lunch
Tasty
One of my favorite chocolate based bars
Oatmeal magic
Looks kinda weird, but listen guys; sweetened coconut flakes on oatmeal are DELICIOUS! Around 30 calories only.
More bars
Because I wish to spend the night on my toilet seat (kidding, 3 is alright, but less is better obv)
SHICKEN, BUT THIS TIME WITH CHEESE CAUSE' I'M A REBEL
Big update tomorrow.
Bodyweight 79.90 KAY GEE ALMOST THERE FRENS!
I did shave today so I'll be posting 1-month mark progress pics; prob be 1kg lighter.
Shipping company was able to contact the person who received my package, fingers crossed...
Off day
Not much happening today; my scale broke yesterday so I had to eye ball this bowl of overnight oatmeal
Turned out better than ever, LOL.
Also, got more Ivabradin today
More on the way.
Lunch
Tasty
One of my favorite chocolate based bars
Oatmeal magic
Looks kinda weird, but listen guys; sweetened coconut flakes on oatmeal are DELICIOUS! Around 30 calories only.
More bars
Because I wish to spend the night on my toilet seat (kidding, 3 is alright, but less is better obv)
SHICKEN, BUT THIS TIME WITH CHEESE CAUSE' I'M A REBEL
Big update tomorrow.
END OF WEEK 4, HALF WAY POINT FOR STAGE ONE! 09/05/2025
Bodyweight at 79.35Kg
Can you guys believe it? We're ALREADY HALFWAY THROUGH THE FIRST STAGE OF OUR PROGRESS PHASE! Here's a general summary of what happened so far
- I'm up a good 9/10 Kgs from my pre-carb load/end of last diet weight. I do feel pretty heavy and my heart rate is definitely up a good bit, but Ivabradine is doing a great job of managing this particular symptom.
- Bodyfat is at a similar point; I do feel that I didn't actually gain much bodyfat as of yet (if any at all); the puffiness is probably all due to the 6-10kgs of water that I'm holding.
- FBG isn't the best, but it doesn't seem to be climbing either; I notice it's quite a bit higher on days I don't get enough sleep or feel stressed out. Normal seems to be around 85-95, which is pretty good for what I'm currently doing.
- ALL lifts are going up nearly every session
- Weight doesn't seem to be shooting up too quick, which tells me my calories are probably exactly where they should be at the moment (3800-4000 on training days).
More detailed summary of specific areas
Insulin/Humalog
- Amazing pumps and power/endurance during training; this alone is enough to make this a must on training days.
- I was initially fine at 13.5g of carbs per iu, but once I increased Retatrutide to 4mg/wk I had to go back to 15g/iu otherwise I'd go hypo at around the 2 hour mark.
- The extra weight gain I experienced on week 4 is likely a result of upping Humalog 2ius pre/post. I went from 10ius to 11/12.
- Insulin packs on a TON of water VERY quickly, unlike anything else I have experienced. That aside, a lot of it seems to go straight into the muscle, as opposed to just turning you into a balloon.
- We'll see how this affects insulin sensitivity (at this current protocol of pre/post x4 a week) over the next few months.
Ivabradine VS Nebivolol
- Ivabradine doesn't affect blood pressure at all, so no more nearly blacking out on every leg press set
- Nebivolol, even at 1.25mg/day, seems to affect my energy levels (it causes extreme lethargy) and even my strength. I DRAG ASS all day on this stuff
- Nebi limits my ability to do Z2/Z3 cardio as it makes it very difficult to hit my target heart rate zone (despite being a Z2 zone) without pushing myself to a level that no longer feels like Z2, but then it's really hard to do that when my legs and arms feel like jello BECAUSE of this drug
- Ivabradine doesn't seem to have ANY of those negatives. However, at 7.5mg/day it does have a "soft" limit on my ability to hit a higher heart rate, but since it doesn't mess with my legs I can still do Z2 just fine, although with more huffing and puffing (feels like Z4, honestly). In other words, Nebi makes my legs unable to do cardio, but Iva makes it harder to breathe during cardio. I'll happily take the latter.
- Ivabradine is FAR more effective at lowering my RHR at 5mg (0 sides) than Nebi at 2.5mg (maximum dose I can barely tolerate), and at 7.5mg Iva lowers my RHR by a good 15+ points (RHR dips into mid 60s during sleep, and averages mid 70s to low 80s at rest).
- If I wasn't using Retatrutide I would've probably never had to ever go beyond 5mg/dose, maybe not even 2.5mg.
Retatrutide
- Significantly increases my heart rate (15+ BPM)
- Total control over cravings, but unlike Tirz it doesn't seem to significantly affect my ability to eat. Reta is allowing me to treat this progress phase more like a dieting phase in terms of being structured and sticking to the plan.
- I'm always VERY HUNGRY as soon as I wake up, which was never the case pre-Reta, even off GLP-1s.
- Definitely having a positive effect on insulin sensitivity, but I'm still suspecting that it's actually significantly raising my FBG. We'll see how this plays out in the long run.
- I'm ALWAYS COLD, FUCK.
- Definitely feels like it has an effect on metabolism. It's also making me crave sweets more often, which I never did before GLP-1s. In fact, I never liked sweets unless as a "taste" breaker after a savoury meal.
- Overall loving this drug
- It started giving me heart burn at around 3mg/wk, it's not BAD yet, but I definitely don't like it. Might start using Nexium.
Progress photos (I'm not a bodybuilder, so bare with my lack of posing knowledge)
- Visibly thicker overall
- Arms seem to have made some progress; they've always been a weak point of mine because they're freakishly long. In fact, I have the wing span of someone who is 6'2" (187), despite being 5'6" (168cm).
- Chest also seems to have improved a bit
- Now, one month isn't enough to grow a load of muscle, I know it's mostly water, but it feels like a step in the right direction, no?
- Calves still need a lot of focus, which I feel I can give them now since most of my ankle issues from before are resolving
Quick run down of week 4/journey so far
Nutrition
Current calories at 3800 on training days
- I have decided to lower protein to 250/260g/day. 280 is unreasonably high and it's definitely replacing more important macros like carbs, which I could always use more of on training days.
- I'm currently at 650/660g of carbs, but I see this quickly breaking the 700g/day barrier within the next month.
- Off days will ALWAYS remain at maintenance (or slightly below, barely above if I must), which is around 3000 on off days where I only do 30 minutes of Z2 cardio.
- Still doing virtually zero fats for all meals on training days; I'm liking this approach a lot so far so I'm going to stick to it for a while, possibly through this entire phase.
- Initially had a structured plan for off days, but now I'm only concerned with hitting my protein and getting some healthy fats here and there, but I've been eating whatever I wanted as long as I don't excceed my 3000 calorie cap.
- I obviously also eat foods other than those listed on my training day plan, but I always make sure that they fit in the same way as to not alter the plan too much.
- I''m consuming a liter of skim milk a day, but I don't feel to experience any ill effects from this, with the exception of a few deadly farts here and there.
- EAAs seem to make my sweat smell like PISS/AMMONIA, FUCK.
Updated Rx list
I was going to try and cut my Ezetimibe in half and run it for a month then retest to see if it's any less effective, but the way my pills are shaped makes it very difficult to cut evenly, so meh. Keeping it all the same.
Getting lipids done (maybe more bloodwork) tomorrow.
Bodyweight at 79.35Kg
Can you guys believe it? We're ALREADY HALFWAY THROUGH THE FIRST STAGE OF OUR PROGRESS PHASE! Here's a general summary of what happened so far
- I'm up a good 9/10 Kgs from my pre-carb load/end of last diet weight. I do feel pretty heavy and my heart rate is definitely up a good bit, but Ivabradine is doing a great job of managing this particular symptom.
- Bodyfat is at a similar point; I do feel that I didn't actually gain much bodyfat as of yet (if any at all); the puffiness is probably all due to the 6-10kgs of water that I'm holding.
- FBG isn't the best, but it doesn't seem to be climbing either; I notice it's quite a bit higher on days I don't get enough sleep or feel stressed out. Normal seems to be around 85-95, which is pretty good for what I'm currently doing.
- ALL lifts are going up nearly every session
- Weight doesn't seem to be shooting up too quick, which tells me my calories are probably exactly where they should be at the moment (3800-4000 on training days).
More detailed summary of specific areas
Insulin/Humalog
- Amazing pumps and power/endurance during training; this alone is enough to make this a must on training days.
- I was initially fine at 13.5g of carbs per iu, but once I increased Retatrutide to 4mg/wk I had to go back to 15g/iu otherwise I'd go hypo at around the 2 hour mark.
- The extra weight gain I experienced on week 4 is likely a result of upping Humalog 2ius pre/post. I went from 10ius to 11/12.
- Insulin packs on a TON of water VERY quickly, unlike anything else I have experienced. That aside, a lot of it seems to go straight into the muscle, as opposed to just turning you into a balloon.
- We'll see how this affects insulin sensitivity (at this current protocol of pre/post x4 a week) over the next few months.
Ivabradine VS Nebivolol
- Ivabradine doesn't affect blood pressure at all, so no more nearly blacking out on every leg press set
- Nebivolol, even at 1.25mg/day, seems to affect my energy levels (it causes extreme lethargy) and even my strength. I DRAG ASS all day on this stuff
- Nebi limits my ability to do Z2/Z3 cardio as it makes it very difficult to hit my target heart rate zone (despite being a Z2 zone) without pushing myself to a level that no longer feels like Z2, but then it's really hard to do that when my legs and arms feel like jello BECAUSE of this drug
- Ivabradine doesn't seem to have ANY of those negatives. However, at 7.5mg/day it does have a "soft" limit on my ability to hit a higher heart rate, but since it doesn't mess with my legs I can still do Z2 just fine, although with more huffing and puffing (feels like Z4, honestly). In other words, Nebi makes my legs unable to do cardio, but Iva makes it harder to breathe during cardio. I'll happily take the latter.
- Ivabradine is FAR more effective at lowering my RHR at 5mg (0 sides) than Nebi at 2.5mg (maximum dose I can barely tolerate), and at 7.5mg Iva lowers my RHR by a good 15+ points (RHR dips into mid 60s during sleep, and averages mid 70s to low 80s at rest).
- If I wasn't using Retatrutide I would've probably never had to ever go beyond 5mg/dose, maybe not even 2.5mg.
Retatrutide
- Significantly increases my heart rate (15+ BPM)
- Total control over cravings, but unlike Tirz it doesn't seem to significantly affect my ability to eat. Reta is allowing me to treat this progress phase more like a dieting phase in terms of being structured and sticking to the plan.
- I'm always VERY HUNGRY as soon as I wake up, which was never the case pre-Reta, even off GLP-1s.
- Definitely having a positive effect on insulin sensitivity, but I'm still suspecting that it's actually significantly raising my FBG. We'll see how this plays out in the long run.
- I'm ALWAYS COLD, FUCK.
- Definitely feels like it has an effect on metabolism. It's also making me crave sweets more often, which I never did before GLP-1s. In fact, I never liked sweets unless as a "taste" breaker after a savoury meal.
- Overall loving this drug
- It started giving me heart burn at around 3mg/wk, it's not BAD yet, but I definitely don't like it. Might start using Nexium.
Progress photos (I'm not a bodybuilder, so bare with my lack of posing knowledge)
- Visibly thicker overall
- Arms seem to have made some progress; they've always been a weak point of mine because they're freakishly long. In fact, I have the wing span of someone who is 6'2" (187), despite being 5'6" (168cm).
- Chest also seems to have improved a bit
- Now, one month isn't enough to grow a load of muscle, I know it's mostly water, but it feels like a step in the right direction, no?
- Calves still need a lot of focus, which I feel I can give them now since most of my ankle issues from before are resolving
Quick run down of week 4/journey so far
Nutrition
Current calories at 3800 on training days
- I have decided to lower protein to 250/260g/day. 280 is unreasonably high and it's definitely replacing more important macros like carbs, which I could always use more of on training days.
- I'm currently at 650/660g of carbs, but I see this quickly breaking the 700g/day barrier within the next month.
- Off days will ALWAYS remain at maintenance (or slightly below, barely above if I must), which is around 3000 on off days where I only do 30 minutes of Z2 cardio.
- Still doing virtually zero fats for all meals on training days; I'm liking this approach a lot so far so I'm going to stick to it for a while, possibly through this entire phase.
- Initially had a structured plan for off days, but now I'm only concerned with hitting my protein and getting some healthy fats here and there, but I've been eating whatever I wanted as long as I don't excceed my 3000 calorie cap.
- I obviously also eat foods other than those listed on my training day plan, but I always make sure that they fit in the same way as to not alter the plan too much.
- I''m consuming a liter of skim milk a day, but I don't feel to experience any ill effects from this, with the exception of a few deadly farts here and there.
- EAAs seem to make my sweat smell like PISS/AMMONIA, FUCK.
Updated Rx list
I was going to try and cut my Ezetimibe in half and run it for a month then retest to see if it's any less effective, but the way my pills are shaped makes it very difficult to cut evenly, so meh. Keeping it all the same.
Getting lipids done (maybe more bloodwork) tomorrow.
Last edited:
You were right - absolutely love them, and the size is just perfect. My back sessions already feel better, and I can tell growth is coming. Also, man, your physique is looking great - can’t imagine what kind of beast you’ll be by the end of week 12.
One more thing - I saw you’re using Ivabradine? How’s it treating you? Does it drop your heart rate significantly?
Thanks brother! I'm so excited to see this season through; it's going to be so much fun. Those versas are amazing for pulling movements.
I used Nebivolol prior to Ivabradine and while it worked fairly well it felt "artificial", as if my heart had a rubber band on it. It made doing cardio hard, and even some lifts like the leg press made me feel like I'm about to pass out, probably due to what it does to your BP. it also made me VERY lethargic to the point it was hard to even get 10k steps in, which is usually cake for me.
Ivabradine on the other hand feels "natural", almost as if my heart is just naturally that calm, and it lowers my RHR much more than Nebivolol with virtually no sides at all (at the starting dose). 5mg 100% no sides for me but 7.5mg (which I'm currently on) does make it harder to get my heart rate up, but nothing that would affect my ability to do Z2/Z3 cardio or lift hard. It's a GREAT drug. Once Retatrutide has calmed down a bit I'll be going back to 5mg x2 a day.
D01W05 update, 10/05/2025
Bodyweight at 79.85kg
I barely had any sleep last night due to heartburn; I notice that my digestion is far better on my high days, probably due to the very low amount of fats I'm consuming. Perhaps it's Retatrutide that's not too happy about those cheat meals on Fridays. I'll be taking Nexium before cheat meals from here on.
Shipping company was able to contact the guy who received my package, but they're still waiting on a response.
Also woke up to my second order of Ivabradine getting seized. Turkish pharmacy offered to reship free of charge, though. Great customer service.
A few meals, with slightly less protein from here on
Breakfast
These are from the last batch I cooked the week prior; around 160-170g of carbs.
Pre
Decided to blend my entire cream of rice concoction (including the banana) in my NutriBullet and them cook it on the stove; came out SO CREAMY AND DELICIOUS. Had a ricecake w/ apricot jam on the side. 165g of carbs, 12iu Humalog
Post
Did the same with my oatmeal, I learned that this makes the oats release their natural "milk", resulting in a creamier texture and taste. I used organic maple syrup in my oatmeal today and I love it so much; it's not over powering at all (not like pancake syrup). Actually prefer it to honey in oatmeal, maybe. 160g of carbs, 11iu Humalog
Last meal
About training legs, a new approach?
I was feeling a bit run down today so I decided to go for higher reps (15-20) as opposed to my usual 8-10, and I genuinely like it a lot more. The pump was much, much stronger, and my knees felt pretty sweet throughout. I'm actually thinking that perhaps this type of training is more suitable in my current context with Humalog in, kind of what Milos does with his athletes; a training style aimed at pushing as much blood as possible into the muscle.
That said, I'll be doing progressive overload with my sets, meaning as soon as I hit 20 I'll be upping the weight until I hit 20 again, repeat.
I'm thinking of switching to a 6-day training split (something like PPL PPL OFF), but without increasing my volume. This will allow for shorter but more intense training sessions, but I wonder if I can use Humalog x6 a week without much issues.
Leg day A
So veiny.
Leg press x2
Single leg leg press x2
Leg extension x2
I like single legs.
RDL (high reps, light weight) x3
Seated leg curl x3
Seated calf raise with knees slightly bent (feel better on my ankles) x6
Super set
Single arm machine side delts x6
Reverse pec deck x6
Cable shrugs x6
30 minutes Z2
2 sets of crunches on the ab mat (at home), followed by a single plank. Doing this ED from here on (except for Fridays).
I've also been streaming video games to my tablet and playing on the treadmill!
Bodyweight at 79.85kg
I barely had any sleep last night due to heartburn; I notice that my digestion is far better on my high days, probably due to the very low amount of fats I'm consuming. Perhaps it's Retatrutide that's not too happy about those cheat meals on Fridays. I'll be taking Nexium before cheat meals from here on.
Shipping company was able to contact the guy who received my package, but they're still waiting on a response.
Also woke up to my second order of Ivabradine getting seized. Turkish pharmacy offered to reship free of charge, though. Great customer service.
A few meals, with slightly less protein from here on
Breakfast
These are from the last batch I cooked the week prior; around 160-170g of carbs.
Pre
Decided to blend my entire cream of rice concoction (including the banana) in my NutriBullet and them cook it on the stove; came out SO CREAMY AND DELICIOUS. Had a ricecake w/ apricot jam on the side. 165g of carbs, 12iu Humalog
Post
Did the same with my oatmeal, I learned that this makes the oats release their natural "milk", resulting in a creamier texture and taste. I used organic maple syrup in my oatmeal today and I love it so much; it's not over powering at all (not like pancake syrup). Actually prefer it to honey in oatmeal, maybe. 160g of carbs, 11iu Humalog
Last meal
About training legs, a new approach?
I was feeling a bit run down today so I decided to go for higher reps (15-20) as opposed to my usual 8-10, and I genuinely like it a lot more. The pump was much, much stronger, and my knees felt pretty sweet throughout. I'm actually thinking that perhaps this type of training is more suitable in my current context with Humalog in, kind of what Milos does with his athletes; a training style aimed at pushing as much blood as possible into the muscle.
That said, I'll be doing progressive overload with my sets, meaning as soon as I hit 20 I'll be upping the weight until I hit 20 again, repeat.
I'm thinking of switching to a 6-day training split (something like PPL PPL OFF), but without increasing my volume. This will allow for shorter but more intense training sessions, but I wonder if I can use Humalog x6 a week without much issues.
Leg day A
So veiny.
Leg press x2
Single leg leg press x2
Leg extension x2
I like single legs.
RDL (high reps, light weight) x3
Seated leg curl x3
Seated calf raise with knees slightly bent (feel better on my ankles) x6
Super set
Single arm machine side delts x6
Reverse pec deck x6
Cable shrugs x6
30 minutes Z2
2 sets of crunches on the ab mat (at home), followed by a single plank. Doing this ED from here on (except for Fridays).
I've also been streaming video games to my tablet and playing on the treadmill!
FAT update. 11/05/2025
Bodyweight at 80.45 KAY JEE SAY WHAT?!
It happened guys, we just hit 80kgs! I wonder how heavy I'll be by the end of this phase (6-8 months down the line), 85kg? 90kg?
A lot happened today; FBG was 87, work was short and sweet, training was on point, got some goodies, package update, and food was delicious.
Package update
The person who received my package finally answered; they agreed to return the package IF the shipping company pays them back what they paid in fee to receive in the package; sounds good, yea? Well, the mother fuckers won't pay him back BEFORE he hands out the package, so now these two are at war and my package is basically a hostage. I even offered to pay him myself but shipping company wouldn't let me because of dumb protocol.
I also got one package from SSA that got returned to SSA warehouse before it even left Hong Kong and now they say they need 4 weeks to put it on record before they can ship it again. What the fuck?
Goodies
Got some stuff from iHerb today (more Dihydroberberine and other stuff)
I am addicted to these you guys, they're SO GOOD, but I only have them on my off days due to the fat content (7-10g per bar), plus too much artificial sweeteners that don't sit right with me in excess (only one I can tolerate fine is Splenda, which just happens to be my favorite, too)
ANNNNNND MY ERGO II PENS FROM ALIBABA ALSO ARRIVED TODAY (took about a week from purchase to delivery)
Green is BPC, purple is Retatrutide, and white is HGH (I did 0.5ml per 10ius)
These are A.M.A.Z.I.N.G. How did I live without them? I got like 60 vials, but I'm thinking of buying a couple more pens and some more vials after trying these out.
Late breakfast
Got off work at around 12PM today, but man was I STARVING
160g of carbs, these digest super well by the way
Pre
CoR w/ banana + rice cake with jam, 165g carbs, 12iu Humalog
Training
Upper A
Incline machine press x2
Flat machine press x2
Pec deck x2
Neutral bar attachment lat pulldowns x2
Seated cable high row (with neutral grip) x2
Strap cross body pullover x2
Superset
Cross body alternating dumbbell curls x3
Strap tricep pushdowns x3
FEELIN' THICK
EZ bar curl x3
Strap overhead tricep extension x3
Standing overhead press x3
Underhand EZ bar front raises x3
Crunches on the ab mat at home x2 + 1 plank
20 minutes recumbent bike + 10 minutes stairmaster
I switched to neutral grip on everything today and it seems to be working really well for my tennis elbow; it didn't flare at all today, I might actually be on my way to recovery if this works out.
Post
Used organic maple syrup instead of honey, it's much better with oats! Not so overwhelmingly sweet even when I use a lot
160g of carbs, 11iu Humalog
Last meal
SHICKEN SAMMICHES, 135g carbs
UPDATE ON STAGE 1&2
If I can keep at this body fat level by the time I hit the 8 weeks mark I will not be doing a minicut. Instead, I'll keep pushing for another 8 weeks (so finish stage 1 & 2) and then do a 4 week cut, followed by stages 3 & 4 (final stage before I go down to cruise to let my body recover, 3-4 months).
Bodyweight at 80.45 KAY JEE SAY WHAT?!
It happened guys, we just hit 80kgs! I wonder how heavy I'll be by the end of this phase (6-8 months down the line), 85kg? 90kg?
A lot happened today; FBG was 87, work was short and sweet, training was on point, got some goodies, package update, and food was delicious.
Package update
The person who received my package finally answered; they agreed to return the package IF the shipping company pays them back what they paid in fee to receive in the package; sounds good, yea? Well, the mother fuckers won't pay him back BEFORE he hands out the package, so now these two are at war and my package is basically a hostage. I even offered to pay him myself but shipping company wouldn't let me because of dumb protocol.
I also got one package from SSA that got returned to SSA warehouse before it even left Hong Kong and now they say they need 4 weeks to put it on record before they can ship it again. What the fuck?
Goodies
Got some stuff from iHerb today (more Dihydroberberine and other stuff)
I am addicted to these you guys, they're SO GOOD, but I only have them on my off days due to the fat content (7-10g per bar), plus too much artificial sweeteners that don't sit right with me in excess (only one I can tolerate fine is Splenda, which just happens to be my favorite, too)
ANNNNNND MY ERGO II PENS FROM ALIBABA ALSO ARRIVED TODAY (took about a week from purchase to delivery)
Green is BPC, purple is Retatrutide, and white is HGH (I did 0.5ml per 10ius)
These are A.M.A.Z.I.N.G. How did I live without them? I got like 60 vials, but I'm thinking of buying a couple more pens and some more vials after trying these out.
Late breakfast
Got off work at around 12PM today, but man was I STARVING
160g of carbs, these digest super well by the way
Pre
CoR w/ banana + rice cake with jam, 165g carbs, 12iu Humalog
Training
Upper A
Incline machine press x2
Flat machine press x2
Pec deck x2
Neutral bar attachment lat pulldowns x2
Seated cable high row (with neutral grip) x2
Strap cross body pullover x2
Superset
Cross body alternating dumbbell curls x3
Strap tricep pushdowns x3
FEELIN' THICK
EZ bar curl x3
Strap overhead tricep extension x3
Standing overhead press x3
Underhand EZ bar front raises x3
Crunches on the ab mat at home x2 + 1 plank
20 minutes recumbent bike + 10 minutes stairmaster
I switched to neutral grip on everything today and it seems to be working really well for my tennis elbow; it didn't flare at all today, I might actually be on my way to recovery if this works out.
Post
Used organic maple syrup instead of honey, it's much better with oats! Not so overwhelmingly sweet even when I use a lot
160g of carbs, 11iu Humalog
Last meal
SHICKEN SAMMICHES, 135g carbs
UPDATE ON STAGE 1&2
If I can keep at this body fat level by the time I hit the 8 weeks mark I will not be doing a minicut. Instead, I'll keep pushing for another 8 weeks (so finish stage 1 & 2) and then do a 4 week cut, followed by stages 3 & 4 (final stage before I go down to cruise to let my body recover, 3-4 months).
New update, big changes, 13/05/2025
Bodyweight at 78.80Kgs (checked in at 80.85, yesterday, so down 2kgs overnight)
FBG at 92.
Yesterday was an off day so nothing worthwhile really happened. I was feeling unusually lazy so it took me a while to get dressed and head to the gym just to do a measly 30 minutes of Z2 on the recumbent bike (this is important information), which leads us to our next point...
I had initially changed my training split from 6 days a week to 4 because I was working on my PhD at the time and really needed all the time I could get. However, that is no longer the case; I often find myself struggling to go to the gym on off days simply because I don't view cardio is worth the trouble, plus my workouts are getting longer, and it's hard to add even more sets because that makes it even worse.
Taking all of this into consideration, I have decided to switch back to a PPL x2 a week (Push > Pull > Legs > Push > Pull > Legs > OFF). However, my volume will remain the same for now (subject to change) at x12 sets per muscle per week, plus Z2 cardio at 30 minutes after each workout.
Insulin use
I will be running Humalog pre and post workout on ALL training days (so x6 a week, pre/post), at least until I measure a worsening of insulin sensitivity, at which I will pull back to x3 per week. Also, it seems that Retatrutide is continuing to have stronger effects on my BG. I went hypo today at 11ius on a 150g meal, which did not happen before, so we're back to 12ius pre and 10iu post.
Trouble with the new pens
I didn't know you're supposed to push air out, figured its just going to work itself out like magic, lol. Glad I only shot BPC blanks, haha. I'm loving these pens so much, man.
Update on seized Ivabradine
Something very unusual happened today; UPS called me and said my previously seized package has been released because it went to Saudi FDA and they cleared it (my package was opened, and individual packs were opened as well). Either ways, I got my TEN MORE BOXES OF IVABRADINE
Enough drug talk; I had blueberry banana pancakes for breakfast today! 155-160g of carbs
These were AMAZING
Pre
CoR, 160g carbs, 12iu Humalog
Training
Push A
So I only had about 24 sets today, which is not much considering I was doing 30+ early this week, and my chest wasn't really recovered considering I did upper body just 48 hours prior, so I focused mainly on getting a good pump (meaning high reps to failure).
Machine incline chest press x2
Machine flat chest press x2
Pec deck x2
Machine shoulder press x3
Super
Band attachment cable side delts x3
Single arm cable front raises x3
Machine laterals x3
Tricep pushdowns w/ viking strap x3
Overhead tricep pushdowns w/ viking strap x3
30 minutes Z2
Felt pretty quick. I'm already loving this.
Post
The usual, 150g carbs, 11iu Humalog (went hypo -BG measured at 46- and ate 3 dates, around 18g of carbs)
CHICKEN SAMMICHES
Doctor's appointment tomorrow afternoon; I'm getting someone else to look at my umbilical hernia.
Bodyweight at 78.80Kgs (checked in at 80.85, yesterday, so down 2kgs overnight)
FBG at 92.
Yesterday was an off day so nothing worthwhile really happened. I was feeling unusually lazy so it took me a while to get dressed and head to the gym just to do a measly 30 minutes of Z2 on the recumbent bike (this is important information), which leads us to our next point...
I had initially changed my training split from 6 days a week to 4 because I was working on my PhD at the time and really needed all the time I could get. However, that is no longer the case; I often find myself struggling to go to the gym on off days simply because I don't view cardio is worth the trouble, plus my workouts are getting longer, and it's hard to add even more sets because that makes it even worse.
Taking all of this into consideration, I have decided to switch back to a PPL x2 a week (Push > Pull > Legs > Push > Pull > Legs > OFF). However, my volume will remain the same for now (subject to change) at x12 sets per muscle per week, plus Z2 cardio at 30 minutes after each workout.
Insulin use
I will be running Humalog pre and post workout on ALL training days (so x6 a week, pre/post), at least until I measure a worsening of insulin sensitivity, at which I will pull back to x3 per week. Also, it seems that Retatrutide is continuing to have stronger effects on my BG. I went hypo today at 11ius on a 150g meal, which did not happen before, so we're back to 12ius pre and 10iu post.
Trouble with the new pens
I didn't know you're supposed to push air out, figured its just going to work itself out like magic, lol. Glad I only shot BPC blanks, haha. I'm loving these pens so much, man.
Update on seized Ivabradine
Something very unusual happened today; UPS called me and said my previously seized package has been released because it went to Saudi FDA and they cleared it (my package was opened, and individual packs were opened as well). Either ways, I got my TEN MORE BOXES OF IVABRADINE
Enough drug talk; I had blueberry banana pancakes for breakfast today! 155-160g of carbs
These were AMAZING
Pre
CoR, 160g carbs, 12iu Humalog
Training
Push A
So I only had about 24 sets today, which is not much considering I was doing 30+ early this week, and my chest wasn't really recovered considering I did upper body just 48 hours prior, so I focused mainly on getting a good pump (meaning high reps to failure).
Machine incline chest press x2
Machine flat chest press x2
Pec deck x2
Machine shoulder press x3
Super
Band attachment cable side delts x3
Single arm cable front raises x3
Machine laterals x3
Tricep pushdowns w/ viking strap x3
Overhead tricep pushdowns w/ viking strap x3
30 minutes Z2
Felt pretty quick. I'm already loving this.
Post
The usual, 150g carbs, 11iu Humalog (went hypo -BG measured at 46- and ate 3 dates, around 18g of carbs)
CHICKEN SAMMICHES
Doctor's appointment tomorrow afternoon; I'm getting someone else to look at my umbilical hernia.
