Saturday January 3 2026
@US-pharmacies
Disclaimer:
US-PHARMACIES is an approved Musclechemistry.com source.
Community Outlook: US-PHARMACIES is the newest addition in our ever growing community here and i am excited getting the opportunity working with them for this one!
blood work will be conducted during and after the cycle so i can present the data for the evo community in real time.
I also will be documenting everything in a transparent and truthful manner, if any problems or issues occur regarding any of the products i am utilizing during these 20 weeks, if anything is off or not working how it should, my overall experiences with each product and any data i can produce. I will do my best to do so over time.
The goal is an authentic user experience as if i was a customer paying money for the products, from shipping into receiving, correct or incorrect orders, how the injections feel and go, what i notice as the weeks go on, communication between me and US-PHARMACIES when i order from him etc.
I got out ahead of the curve and started the peptides a few days ahead of this log posting so i could see how my body would react as ive never used GHK-CU or Retatrutide, i went ahead and used all the peptides see how mutiple injections subq would go for me into the stomach.
GHK-Cu/Retatrutide/TB500/BPC157/GH
The time has come again and what better time then it being the start of the new year for a banger of a cycle and run, starting the year off on the right path and direction.
The aim of this run is keep the diet basic and simplified easy prep and easy eating the food i prep consistently. The results are what i am after long term.
I have decided i would keep salt at a minimum level i have purchased three salt free seasonings for all my food, i dont want to hold onto any extra water if possible during the recomp phase.
The compounds and peptides are subject for alterations in dosing protocol or swapped out for other options along these next 20 weeks based on my coaches discretion and what he sees as far as what's working or is not working.
Time to go get after it and earn this first phase and steps into my transformation of how i want to feel and look and crush 2026
Enjoy the first post and opening of the log everyone.
Injectable Guide
Oral / Supplement / Capsule
= Training / Workout Day
= Rest Day / Core + Cardio
Profile & Goals
Male | 38 y/o | 5’11” | 238.5 lb
Goals
Fat Loss | Lean Muscle | Endurance | Body Recomposition & BMI
| Mood | Prep For Cutting Phase 2026 Later In The Year.
Weekly Summary & Compounds /
Calories / TDEE / Deficit
Day
Compounds & Dose
Water Daily Intake 2-3L
Calories
P / C / F (Protein/Carbs/Fats)
TDEE (Total Daily Energy Expenditure)
Deficit (Not Being In A Caloric Surplus)
Mon (Pull)
Test E 250 mg , EQ 100 mg , VAR 50 mg , GH 2 IU , Retatrutide 1 mg , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps
CAL 3,100 /P 241 /C 242 /F 62
3,350 =TDEE -250 = Deficit
Tue (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAL 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |
Wed (Core + Cardio – Rest Day) | GH 2 IU , GHK-Cu 1.66 mg , TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 2,750 |P 252 /C 179 /F 63 |
3,350 =TDEE -600 = Deficit | Core + Cardio |
Thu (Core + Cardio – Rest Day) | Test E 250 mg , EQ 100 mg , GH 2 IU , TB-500/BPC 500 mcg , GHK-Cu 1.66 mg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |
Fri (Core + Cardio – Rest Day) | GH 2 IU Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE -600 = Deficit | Core + Cardio |
Sat (Push) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |
3,350 = TDEE -250 = Deficit | Push Workout |
Sun (Legs) | VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |
CAl 3,100 |P 241 /C 242 /F 62 |
3,350 = TDEE-250 = Deficit | Leg Workout |
Weekly Compounds & Supplements
Injectables / Peptides
Test E 250 mg – Mon / Thu
EQ 100 mg – Mon / Thu
GH 2 IU – Daily (pre-bed)
GHK-Cu 1.66 mg – Mon–Thu
Retatrutide 1 mg – Mon
TB-500 / BPC-157 500 mcg – Mon–Thu
Orals / Daily Support
VAR 50 mg – Pre-training (Workout Days)
Cialis 5–10 mg
N2Guard 7 caps
HCGenerate 5 caps
Health & Digestive Support
Vitamin C 1,000 mg
Citrus Bioflav 100 mg
Rose Hips 4 mg
Red Yeast Rice 1,200 mg
Glucosamine/MSM 1,500 mg
Super Enzyme 1 cap
Probiotic 4 caps
Creatine 5 g
Psyllium Husk 3 tsp
Omega-3 Fish Oil 4 g
Nutrition & Macros (Weighed Portions)
Monday/Saturday/Sunday
Training Days – 3,100 kcal | P241 / C242 / F62 | Fiber 23 | Sugar 41
Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26
Lunch: Chicken Breast 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P52 C52 F11
Midday: Canned Chicken 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P59 C52 F7
Post-Workout: Beef 200 g, Rice 158 g, Broccoli 120 g, Olive Oil 5 g, Mutant Mass 80 g | P82 C102 F18
Snack: Protein Shake 30–40 g | P35 C0 F1
Rest Days – 2,750 kcal | P252 / C179 / F63 | Fiber 23 | Sugar 21
Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26
Lunch: Chicken Breast 170 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P41 C68 F11
Midday: Canned Chicken 165 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P40 C68 F7
Dinner: Beef 170 g, Rice 120 g, Broccoli 120 g, Olive Oil 5 g
| P42 C68 F13
Snack: Protein Shake 30–40 g
| P35 C0 F1
Daily Metrics & TDEE / Intake / Deficit
Calories 3,100 / 2,750 | Protein 241–252 g | Carbs 179–242 g | Fat 62–63 g | Fiber 23 g | Sugar 21–41 g
BP ___ | Sleep ___ hr | Weight ___ | Caffeine ___ mg | Water ___ L | Mood ___
Training Split – Push / Pull / Leg / Core
All movements 3 sets (record weight, reps, sets).
Push – Saturday
Bench Press 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Incline Bench 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
OHP 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Lateral Raises 3x12–15
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Triceps Pushdowns 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Overhead Extensions 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Push-ups 2x15
Set 1 ___ Reps ___
Set 2 ___ Reps ___
Face Pulls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
External Rotation 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg – Sunday
Back Squat 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
RDL 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Press 3x10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Extension 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hamstring Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Calf 4x20
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Set 4 ___ Reps ___ Weight ___
Wall Sit 2x45–60s
Set 1 ___ Time ___
Set 2 ___ Time ___
Pull – Monday
BB/DB Row 3x6-10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Row 3x8-12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Reverse Pec Deck 3x8–12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Bodyweight Pull-Up 3x5
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
EZ Bar Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Concentration Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hammer Curls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Shrugs 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Core – Tue/Wed/Fri
Crunches 3x20–25 | Reps ___
Reverse Crunch 3x15–20 | Reps ___
Bicycle 3x20/side | Reps ___
Plank 3x40–60s | Time ___
Side Plank 2x30–40s | Time ___
Leg Raises 3x12–15 | Reps ___
Cardio Protocol
Days: Tuesday • Wednesday • Thursday • Friday
Duration: 45 minutes
Speed Range: 2.5–3.1 mph
Incline: 0–2% (optional)
Estimated Distance: ~2.1–2.4 miles
Estimated Calories: ~240–320 kcal
Cardio Tracking Log (45-Min Sessions)
Tuesday
Speed (avg): __________ mph
Miles: __________ mi
Calories Burned: __________ kcal
Wednesday
Speed (avg): __________ mph
Miles: __________ mi
Calories Burned: __________ kcal
Thursday
Speed (avg): __________ mph
Miles: __________ mi
Calories Burned: __________ kcal
Friday
Speed (avg): __________ mph
Miles: __________ mi
Calories Burned: __________ kcal
Weekly Cardio Totals
Sessions: 4
Total Time: 180 min
Total Miles: __________ mi (Est: 8.5–9.5 mi)
Total Calories Burned: __________ kcal (Est: ~1,100 kcal)
20-Week Recomposition Progression Plan
Calories • Cardio • Adjustments (Auto-Regulated)
Base Stats:
Male | 38 | 5'11" | ~238 lb
Estimated Maintenance: 2,950–3,100 kcal/day
BASE SETUP (Weeks 1–4)
Goal: Establish baseline, build momentum, confirm recovery
🍽 Calories
Cardio / Rest Days (4x): 2,750 kcal
Training Days (3x): 3,100 kcal
Cardio
45 min treadmill walking
Speed: 2.5–3.1 mph
Incline: 0–1%
Days: Tue • Wed • Thu • Fri
No changes allowed in Weeks 1–4 unless recovery is poor
PHASE 2 — Efficiency Build (Weeks 5-8)
Goal: Slightly increase output without touching food
Changes
Incline: 1–2% on cardio days
Speed: Still capped at 3.1 mph
Time: Still 45 min
Calories
Unchanged
Weekly deficit increases by ~150–250 kcal
Fat loss remains smooth and sustainable
Still low fatigue, still recovery-friendly
PHASE 3 — Output Progression (Weeks 9–12)
Goal: Maintain fat loss rate as bodyweight drops
Changes (Choose ONE)
Option A: Add +5 min to cardio (50 min total)
Option B: Keep 45 min, incline up to 2–3%
Never increase speed beyond 3.1 mph
Calories
Still unchanged
Weekly deficit: ~2,000–2,500 kcal
PHASE 4 — Adaptive Hold (Weeks 13–16)
Goal: Prevent stalls, manage fatigue, preserve muscle
Cardio
Alternate weeks
Week A: 45 min @ 2–3% incline
Week B: 50 min @ 0–1% incline
Calories
Same calorie targets
Optional Adjustment (ONLY If Stalled 2+ Weeks, Add Adjustments Weeks 13-16)
Reduce cardio-day calories by −150 kcal
→ New cardio days: 2,600 kcal
Training-day calories remain untouched
2,600 kcal Cardio Rest Day
Breakfast: Eggs 150g + Whites 180g, Banana 100g, Avocado 60g | 485 kcal | P:42g | C:26g | F:24g | Fiber:8g | Sugar:12g
Lunch: Chicken 170g, Rice 100g, Broccoli 90g, Olive Oil 5g | 486 kcal | P:47g | C:34g | F:10g | Fiber:3g | Sugar:1g
Midday: Canned Chicken 165g, Rice 100g, Broccoli 90g, Olive Oil 5g | 416 kcal | P:46g | C:34g | F:9g | Fiber:3g | Sugar:1g
Dinner: Beef 150g, Rice 100g, Broccoli 120g, Olive Oil 5g | 471 kcal | P:44g | C:36g | F:17g | Fiber:4g | Sugar:1g
Snack: Whey Protein 30 | 120 kcal | P:30g | C:3g | F:1g | Fiber:0g | Sugar:1g
Totals: 2,600 kcal | Protein: 245g | Carbs: 150g | Fat: 64g | Fiber:18g | Sugar:15g
PHASE 5 — Final Control Phase (Weeks 17–20)
Goal: Lock in leanness, avoid burnout
Cardio
45–50 min
Incline: 1–2%
Speed: 2.7–3.0 mph preferred
Calories (Choose based on recovery)
Option A (Best Recovery):
Cardio days: 2,750 kcal
Option B (Final Push):
Cardio days: 2,600 kcal
Fat loss slows slightly but stays consistent
Strength and muscle preserved
Adjustment Priority Order
Add incline
Add 5 min cardio
Reduce cardio-day calories by −150
Never cut training-day calories first
Final Takeaway
This 20-week structure: ✔ Minimizes diet fatigue
✔ Keeps hormones and recovery stable
✔ Preserves muscle while leaning out
✔ Requires very few decisions
It’s repeatable, realistic
TDEE vs Intake & Deficit
Training: Intake 3,100 kcal | TDEE 3,350 kcal | Deficit ~250 kcal
Rest: Intake 2,750 kcal | TDEE 3,350 kcal | Deficit ~600 kcal
Weekly Avg: Intake 2,900 kcal | TDEE 3,350 kcal | Deficit ~450 kcal/day
Weekly Recomposition Framework
Male | 38 | 5'11" | ~238 lb
Goal: Fat Loss • Recomposition • Recovery • Performance
Estimated Maintenance Calories (Exact Working Range)
Based on bodyweight, lifting 3x/week, and daily activity:
Estimated Maintenance: 2,950–3,100 kcal/day
Weekly Maintenance Range: 20,650–21,700 kcal
➡ 3,000 kcal/day as working maintenance for planning.
🍽 Weekly Calorie Intake Structure
Cardio / Rest Days (4 Days: Tue–Fri)
Calories: 2,750 kcal
Cardio: 45 min treadmill walk
Estimated Cardio Burn: ~280 kcal
Net Intake (Cardio Days):
➡ ~2,470 kcal
Training Days (3 Days)
Calories: 3,100 kcal
Cardio: None (lifting only)
Weekly Calorie Math (Integrated)
Weekly Food Intake
2,750 × 4 = 11,000 kcal
3,100 × 3 = 9,300 kcal
Total Weekly Intake: 20,300 kcal
Weekly Cardio Burn
~280 × 4 = ~1,120 kcal
Net Weekly Calories
20,300 − 1,120 = ~19,180 kcal
Weekly Deficit
Maintenance: ~20,650–21,700 kcal
Net Intake: ~19,180 kcal
➡ ~1,500–2,500 kcal weekly deficit
➡ ~0.4–0.7 lb fat loss/week
Overall Food Cost For The Gym Two Weeks.
Protein & Meats
Chicken Breast (fresh) – 6 lb 0 oz – $31.36
Canned Chicken – 5 lb 8 oz (~7 cans, 12–13 oz each) – $22.00
Beef (lean) – 3 lb 0 oz – $19.72
Eggs – 4 dozen – $16.52
Carbs & Vegetables
White Rice – 4 lb 3 oz – $10.75
Broccoli (fresh) – 3 lb 5 oz – $7.36
Bananas – 3 lb 10 oz – $2.51
Avocados – 2 lb 3 oz (~8 pcs) – $14.00
Fats & Oils
Olive Oil – 0 lb 10–12 oz (1 small bottle, 8–10 oz) – $8–$10
Supplements / Powders
Protein Powder – 1 lb 0 oz – $25–$35
Estimated Total Cost (2 Weeks)
Food Essentials Only (Chicken + Canned Chicken + Beef + Eggs + Rice + Broccoli + Bananas + Avocados)
≈ $112–$114
Add Olive Oil & Protein Powder
≈ $145–$159
Final 2-Week Grocery Cost: $145–$160
Notes for Prep
Round chicken and beef slightly up for easier packaging.
Rice: 1 bag of ~5 lb covers 2 weeks.
Broccoli: buy (~3 lb 5 oz) frozen cheaper.
Canned chicken: 7 cans (~12–13 oz each) sufficient for 2 weeks.
Eggs: 4 dozen covers all meals for 2 weeks.
Avocados: 8 pcs (~2 lb 3 oz) covers daily intake (70 g/day).
Protein powder: 1 lb sufficient for shakes throughout 2 weeks.
Olive oil: 1 small bottle (~8–10 oz / 0 lb 10–12 oz) sufficient for cooking.
Day One Breakfast: 9am
Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g | P48 C36 F26
I got hungry while cooking and ate part of my 70g avocado lol, thats why the portion looks so small lol.
Salt Free Seasoning Blend Used
@US-pharmacies
Disclaimer:
US-PHARMACIES is an approved Musclechemistry.com source.Community Outlook: US-PHARMACIES is the newest addition in our ever growing community here and i am excited getting the opportunity working with them for this one!
blood work will be conducted during and after the cycle so i can present the data for the evo community in real time.
I also will be documenting everything in a transparent and truthful manner, if any problems or issues occur regarding any of the products i am utilizing during these 20 weeks, if anything is off or not working how it should, my overall experiences with each product and any data i can produce. I will do my best to do so over time.
The goal is an authentic user experience as if i was a customer paying money for the products, from shipping into receiving, correct or incorrect orders, how the injections feel and go, what i notice as the weeks go on, communication between me and US-PHARMACIES when i order from him etc.
I got out ahead of the curve and started the peptides a few days ahead of this log posting so i could see how my body would react as ive never used GHK-CU or Retatrutide, i went ahead and used all the peptides see how mutiple injections subq would go for me into the stomach.
GHK-Cu/Retatrutide/TB500/BPC157/GH
The time has come again and what better time then it being the start of the new year for a banger of a cycle and run, starting the year off on the right path and direction.
The aim of this run is keep the diet basic and simplified easy prep and easy eating the food i prep consistently. The results are what i am after long term.
I have decided i would keep salt at a minimum level i have purchased three salt free seasonings for all my food, i dont want to hold onto any extra water if possible during the recomp phase.
The compounds and peptides are subject for alterations in dosing protocol or swapped out for other options along these next 20 weeks based on my coaches discretion and what he sees as far as what's working or is not working.
Time to go get after it and earn this first phase and steps into my transformation of how i want to feel and look and crush 2026
Enjoy the first post and opening of the log everyone.
Injectable Guide
Oral / Supplement / Capsule
= Training / Workout Day = Rest Day / Core + Cardio Profile & GoalsMale | 38 y/o | 5’11” | 238.5 lb
Goals
Fat Loss | Lean Muscle | Endurance | Body Recomposition & BMI
| Mood | Prep For Cutting Phase 2026 Later In The Year. Weekly Summary & Compounds /Calories / TDEE / Deficit
Day
Compounds & Dose
Water Daily Intake 2-3L
Calories
P / C / F (Protein/Carbs/Fats)
TDEE
(Total Daily Energy Expenditure)Deficit (Not Being In A Caloric Surplus)
Mon (Pull)
Test E 250 mg , EQ 100 mg , VAR 50 mg , GH 2 IU , Retatrutide 1 mg , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps
CAL 3,100 /P 241 /C 242 /F 62
3,350 =
TDEE -250 = DeficitTue (Core + Cardio – Rest Day)
| GH 2 IU , GHK-Cu 1.66 mg ,TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |CAL 2,750 |P 252 /C 179 /F 63 |
3,350 =
TDEE -600 = Deficit | Core + Cardio |Wed (Core + Cardio – Rest Day)
| GH 2 IU , GHK-Cu 1.66 mg , TB-500/BPC 500 mcg, Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |CAl 2,750 |P 252 /C 179 /F 63 |
3,350 =
TDEE -600 = Deficit | Core + Cardio |Thu (Core + Cardio – Rest Day)
| Test E 250 mg , EQ 100 mg , GH 2 IU , TB-500/BPC 500 mcg , GHK-Cu 1.66 mg , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE
-600 = Deficit | Core + Cardio |Fri (Core + Cardio – Rest Day)
| GH 2 IU Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |CAl 2,750 |P 252 /C 179 /F 63 |
3,350 = TDEE
-600 = Deficit | Core + Cardio |Sat (Push)
| VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |CAl 3,100 |P 241 /C 242 /F 62 |
3,350 = TDEE
-250 = Deficit | Push Workout |Sun (Legs)
| VAR 50 mg , GH 2 IU , Cialis 5–10 mg , N2Guard 7 caps , HCGen 5 caps |CAl 3,100 |P 241 /C 242 /F 62 |
3,350 = TDEE
-250 = Deficit | Leg Workout | Weekly Compounds & SupplementsInjectables / Peptides
Test E 250 mg – Mon / Thu
EQ 100 mg – Mon / Thu
GH 2 IU – Daily (pre-bed)
GHK-Cu 1.66 mg – Mon–Thu
Retatrutide 1 mg – Mon
TB-500 / BPC-157 500 mcg – Mon–Thu
Orals / Daily Support
VAR 50 mg – Pre-training (Workout Days)
Cialis 5–10 mg
N2Guard 7 caps
HCGenerate 5 caps
Health & Digestive Support
Vitamin C 1,000 mg
Citrus Bioflav 100 mg
Rose Hips 4 mg
Red Yeast Rice 1,200 mg
Glucosamine/MSM 1,500 mg
Super Enzyme 1 cap
Probiotic 4 caps
Creatine 5 g
Psyllium Husk 3 tsp
Omega-3 Fish Oil 4 g
Nutrition & Macros (Weighed Portions)Monday/Saturday/Sunday
Training Days – 3,100 kcal | P241 / C242 / F62 | Fiber 23 | Sugar 41
Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26
Lunch: Chicken Breast 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P52 C52 F11
Midday: Canned Chicken 200 g, Rice 158 g, Broccoli 90 g, Olive Oil 5 g
| P59 C52 F7
Post-Workout: Beef 200 g, Rice 158 g, Broccoli 120 g, Olive Oil 5 g, Mutant Mass 80 g | P82 C102 F18
Snack: Protein Shake 30–40 g | P35 C0 F1
Rest Days – 2,750 kcal | P252 / C179 / F63 | Fiber 23 | Sugar 21
Breakfast: Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g
| P48 C36 F26
Lunch: Chicken Breast 170 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P41 C68 F11
Midday: Canned Chicken 165 g, Rice 120 g, Broccoli 90 g, Olive Oil 5 g
| P40 C68 F7
Dinner: Beef 170 g, Rice 120 g, Broccoli 120 g, Olive Oil 5 g
| P42 C68 F13
Snack: Protein Shake 30–40 g
| P35 C0 F1
Daily Metrics & TDEE / Intake / Deficit
Calories 3,100 / 2,750 | Protein 241–252 g | Carbs 179–242 g | Fat 62–63 g | Fiber 23 g | Sugar 21–41 g
BP ___ | Sleep ___ hr | Weight ___ | Caffeine ___ mg | Water ___ L | Mood ___
Training Split – Push / Pull / Leg / CoreAll movements 3 sets (record weight, reps, sets).
Push – Saturday
Bench Press 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Incline Bench 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
OHP 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Lateral Raises 3x12–15
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Triceps Pushdowns 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Overhead Extensions 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Push-ups 2x15
Set 1 ___ Reps ___
Set 2 ___ Reps ___
Face Pulls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
External Rotation 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg – Sunday
Back Squat 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
RDL 3x6–10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Press 3x10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Leg Extension 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hamstring Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Calf 4x20
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Set 4 ___ Reps ___ Weight ___
Wall Sit 2x45–60s
Set 1 ___ Time ___
Set 2 ___ Time ___
Pull – Monday
BB/DB Row 3x6-10
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Seated Row 3x8-12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Reverse Pec Deck 3x8–12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Bodyweight Pull-Up 3x5
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
EZ Bar Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Concentration Curl 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Hammer Curls 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Shrugs 3x12
Set 1 ___ Reps ___ Weight ___
Set 2 ___ Reps ___ Weight ___
Set 3 ___ Reps ___ Weight ___
Core – Tue/Wed/Fri
Crunches 3x20–25 | Reps ___
Reverse Crunch 3x15–20 | Reps ___
Bicycle 3x20/side | Reps ___
Plank 3x40–60s | Time ___
Side Plank 2x30–40s | Time ___
Leg Raises 3x12–15 | Reps ___
Cardio ProtocolDays: Tuesday • Wednesday • Thursday • Friday
Duration: 45 minutes
Speed Range: 2.5–3.1 mph
Incline: 0–2% (optional)
Estimated Distance: ~2.1–2.4 miles
Estimated Calories: ~240–320 kcal
Cardio Tracking Log (45-Min Sessions)Tuesday
Speed (avg): __________ mph
Miles: __________ mi
Calories Burned: __________ kcal
Wednesday
Speed (avg): __________ mph
Miles: __________ mi
Calories Burned: __________ kcal
Thursday
Speed (avg): __________ mph
Miles: __________ mi
Calories Burned: __________ kcal
Friday
Speed (avg): __________ mph
Miles: __________ mi
Calories Burned: __________ kcal
Weekly Cardio TotalsSessions: 4
Total Time: 180 min
Total Miles: __________ mi (Est: 8.5–9.5 mi)
Total Calories Burned: __________ kcal (Est: ~1,100 kcal)
20-Week Recomposition Progression PlanCalories • Cardio • Adjustments (Auto-Regulated)
Base Stats:
Male | 38 | 5'11" | ~238 lb
Estimated Maintenance: 2,950–3,100 kcal/day
BASE SETUP (Weeks 1–4)Goal: Establish baseline, build momentum, confirm recovery
🍽 Calories
Cardio / Rest Days (4x): 2,750 kcal
Training Days (3x): 3,100 kcal
Cardio45 min treadmill walking
Speed: 2.5–3.1 mph
Incline: 0–1%
Days: Tue • Wed • Thu • Fri
No changes allowed in Weeks 1–4 unless recovery is poor PHASE 2 — Efficiency Build (Weeks 5-8)Goal: Slightly increase output without touching food
Changes
Incline: 1–2% on cardio days
Speed: Still capped at 3.1 mph
Time: Still 45 min
Calories
Unchanged
Weekly deficit increases by ~150–250 kcal
Fat loss remains smooth and sustainable
Still low fatigue, still recovery-friendly PHASE 3 — Output Progression (Weeks 9–12)Goal: Maintain fat loss rate as bodyweight drops
Changes (Choose ONE)
Option A: Add +5 min to cardio (50 min total)
Option B: Keep 45 min, incline up to 2–3%
Never increase speed beyond 3.1 mphCalories
Still unchanged
Weekly deficit: ~2,000–2,500 kcal
PHASE 4 — Adaptive Hold (Weeks 13–16)Goal: Prevent stalls, manage fatigue, preserve muscle
Cardio
Alternate weeks
Week A: 45 min @ 2–3% incline
Week B: 50 min @ 0–1% incline
Calories
Same calorie targets
Optional Adjustment (ONLY If Stalled 2+ Weeks, Add Adjustments Weeks 13-16)
Reduce cardio-day calories by −150 kcal
→ New cardio days: 2,600 kcal
Training-day calories remain untouched2,600 kcal Cardio Rest Day
Breakfast: Eggs 150g + Whites 180g, Banana 100g, Avocado 60g | 485 kcal | P:42g | C:26g | F:24g | Fiber:8g | Sugar:12g
Lunch: Chicken 170g, Rice 100g, Broccoli 90g, Olive Oil 5g | 486 kcal | P:47g | C:34g | F:10g | Fiber:3g | Sugar:1g
Midday: Canned Chicken 165g, Rice 100g, Broccoli 90g, Olive Oil 5g | 416 kcal | P:46g | C:34g | F:9g | Fiber:3g | Sugar:1g
Dinner: Beef 150g, Rice 100g, Broccoli 120g, Olive Oil 5g | 471 kcal | P:44g | C:36g | F:17g | Fiber:4g | Sugar:1g
Snack: Whey Protein 30 | 120 kcal | P:30g | C:3g | F:1g | Fiber:0g | Sugar:1g
Totals: 2,600 kcal | Protein: 245g | Carbs: 150g | Fat: 64g | Fiber:18g | Sugar:15g
PHASE 5 — Final Control Phase (Weeks 17–20)
Goal: Lock in leanness, avoid burnout
Cardio
45–50 min
Incline: 1–2%
Speed: 2.7–3.0 mph preferred
Calories (Choose based on recovery)
Option A (Best Recovery):
Cardio days: 2,750 kcal
Option B (Final Push):
Cardio days: 2,600 kcal
Fat loss slows slightly but stays consistent
Strength and muscle preserved
Adjustment Priority OrderAdd incline
Add 5 min cardio
Reduce cardio-day calories by −150
Never cut training-day calories first
Final TakeawayThis 20-week structure: ✔ Minimizes diet fatigue
✔ Keeps hormones and recovery stable
✔ Preserves muscle while leaning out
✔ Requires very few decisions
It’s repeatable, realistic
TDEE vs Intake & Deficit
Training: Intake 3,100 kcal | TDEE 3,350 kcal | Deficit ~250 kcal
Rest: Intake 2,750 kcal | TDEE 3,350 kcal | Deficit ~600 kcal
Weekly Avg: Intake 2,900 kcal | TDEE 3,350 kcal | Deficit ~450 kcal/day
Weekly Recomposition FrameworkMale | 38 | 5'11" | ~238 lb
Goal: Fat Loss • Recomposition • Recovery • Performance
Estimated Maintenance Calories (Exact Working Range)Based on bodyweight, lifting 3x/week, and daily activity:
Estimated Maintenance: 2,950–3,100 kcal/day
Weekly Maintenance Range: 20,650–21,700 kcal
➡ 3,000 kcal/day as working maintenance for planning.
🍽 Weekly Calorie Intake Structure
Cardio / Rest Days (4 Days: Tue–Fri)Calories: 2,750 kcal
Cardio: 45 min treadmill walk
Estimated Cardio Burn: ~280 kcal
Net Intake (Cardio Days):
➡ ~2,470 kcal
Training Days (3 Days)Calories: 3,100 kcal
Cardio: None (lifting only)
Weekly Calorie Math (Integrated)Weekly Food Intake
2,750 × 4 = 11,000 kcal
3,100 × 3 = 9,300 kcal
Total Weekly Intake: 20,300 kcal
Weekly Cardio Burn
~280 × 4 = ~1,120 kcal
Net Weekly Calories20,300 − 1,120 = ~19,180 kcal
Weekly DeficitMaintenance: ~20,650–21,700 kcal
Net Intake: ~19,180 kcal
➡ ~1,500–2,500 kcal weekly deficit
➡ ~0.4–0.7 lb fat loss/week
Overall Food Cost For The Gym Two Weeks.
Protein & Meats
Chicken Breast (fresh) – 6 lb 0 oz – $31.36
Canned Chicken – 5 lb 8 oz (~7 cans, 12–13 oz each) – $22.00
Beef (lean) – 3 lb 0 oz – $19.72
Eggs – 4 dozen – $16.52
Carbs & Vegetables
White Rice – 4 lb 3 oz – $10.75
Broccoli (fresh) – 3 lb 5 oz – $7.36
Bananas – 3 lb 10 oz – $2.51
Avocados – 2 lb 3 oz (~8 pcs) – $14.00
Fats & Oils
Olive Oil – 0 lb 10–12 oz (1 small bottle, 8–10 oz) – $8–$10
Supplements / Powders
Protein Powder – 1 lb 0 oz – $25–$35
Estimated Total Cost (2 Weeks)Food Essentials Only (Chicken + Canned Chicken + Beef + Eggs + Rice + Broccoli + Bananas + Avocados)
≈ $112–$114
Add Olive Oil & Protein Powder
≈ $145–$159
Final 2-Week Grocery Cost: $145–$160 Notes for PrepRound chicken and beef slightly up for easier packaging.
Rice: 1 bag of ~5 lb covers 2 weeks.
Broccoli: buy (~3 lb 5 oz) frozen cheaper.
Canned chicken: 7 cans (~12–13 oz each) sufficient for 2 weeks.
Eggs: 4 dozen covers all meals for 2 weeks.
Avocados: 8 pcs (~2 lb 3 oz) covers daily intake (70 g/day).
Protein powder: 1 lb sufficient for shakes throughout 2 weeks.
Olive oil: 1 small bottle (~8–10 oz / 0 lb 10–12 oz) sufficient for cooking.
Day One Breakfast: 9am
Eggs 150 g + Whites 180 g, Banana 118 g, Avocado 70 g | P48 C36 F26
I got hungry while cooking and ate part of my 70g avocado lol, thats why the portion looks so small lol.
Salt Free Seasoning Blend Used
. Good luck, my friend!
with my second injection that took place tonight
Breakfast (same)
Lunch
Midday
Snack
