Approved Log My $5k Competition Log - Vox

[vox]

Age:

51

Current Weight:

September 1st 2024: 81.3kg

Height:

181cm

Body Fat %:

13%

Training Experience:

45 years.

• Boxing: Age 6 - Present.
• Judo: Age 8 - 15.
• Football: Age 8 - 18.
• Track 'n Field: Age 8 - 19.
• Rugby: Age 8 - 24.
• Rugby League: Age 10 - 26.
• Personal Trainer: 18 - Present.
• Muay Thai: Age 19 - Present.
• BJJ: Age 19 - 45.
• Vale Tudo: Age 26 - 28.
• MMA: Age 28 - 39.

Heath & Wellness Devices

Samsung Smartwatch 4.
Samsung Health.
MyZone Belt.
MyZone App.

I'm waiting on Bodya Composition Scales from Temu. When it arrives I'll do comparison with a In-body or Evo 360.

(I hate it when Temu keeps rocking up on my #fyp's. Don't you!?).

Cycle Stack:

Last Peptide Cycle: September 01 '23 - April 01 '24.

Daily (R) Shoulder and (R) Knee. Both over 30 years old of surgery. The following cycle was localized to both problematic areas.

HGH: September '23 - April -24.

3iu before bed.

Wolverine Healing Therapy adopted by Ben Greenfield.

3 x 400mcg BPC157 5mg + TB500 5mg Blend.
2 x Tesamorelin 500mcg 5 Days On 5 Days Off.
1 x GHK-CU Copper 100mg.

Results: Right knee tendon rehabilitation has been without problems and ble to perform deep squats without pain since treatment as of rewriting this post.

Right shoulder has been great too! Very happy with the treatment. But, I will be starting a cycle for the right shouldewhagain when the challenge starts, with addition of NPP. The reason is I rely on Boxing immensely to setup elbows and leg kicks.

Peptide Longetivity: Once every 1 - 1½ years since 2015.

1 x Thymosin Alpha 10mg ED.
1 x Cerebrolysin 10mg ED.
1 x Eptialon 10mg EOD.

Results: For my mental well-being. I feel good knowing I'm placing stepping stones in front of me to improve the quality of my time here on planet Earth.

Last AAS Cycle: 12 Weeks 2013.

2 x Sustanon 250mg.
2 x Tren A Mirco Dosing 10mg ED.
2 x Mast E 200mg.

Results: Beast Mode.

𝗕𝗢𝗗𝗬 𝗖𝗢𝗠𝗣𝗢𝗦𝗜𝗧𝗜𝗢𝗡 𝗖𝗬𝗖𝗟𝗘 𝟭𝟮 𝗪𝗘𝗘𝗞𝗦

The following 12 Week Challenge Cycle was made possible by

XGRESEARCH: HGH, Peptides & Sarms.
R & D: Steroid Injectables.

Photo of PEDS to follow.

𝗖𝗬𝗖𝗟𝗘 𝟭𝟮 𝗪𝗘𝗘𝗞𝗦

AAS: Weeks 1 - 12.

2 x NPP 200mg (R) Shoulder per week.
2 x Sustanon 250mg per week.
2 x Primo 200mg per week.

It'll be my second time running NPP and Primo. But, I was stacking with Masteron. I don't want to run too many compounds this time round.

I will heading into the 4th week revise my health and perhaps add Mast E + Tren A micro-dose at 10mg ED.

I've opted for Sustanon instead of Cypionate. Cypionate I prefer for lean muscle gains. Whereas Sustanon I prefer for a cutting cycle. This is from own personal experience.

NPP helps with calcification build up around the (R) shoulder rotator cuff. NPP is a lot less restricting on my lungs than Decanonate but I feel the benefits for my shoulder around the 8-10 week mark.

Conclusion: First 8 weeks I only want to run the above alone. Especially, to see the response my body has from the NPP & Primo.

For myself personally I want to know if running the 'Wolverine Healing Therapy" & NPP together would make a difference.

Sarms: Weeks 1 - 8 & 12 - 24.

1 x SR9009 10mg ED.
1 x GW-501516 10mg ED.

I've chosen a 60 Days On 30 Days Off protocol for both. I want to see the impact they have on overall fitness and well-being within the first 4 weeks and the possible addition of MK-2866 & MK677 later in the cycle.

Peptides: Weeks 1-12+

3 x 400mcg BPC157 5mg + TB500 5mg Blend.
2 x Tesamorelin 500mg 5 Days On 5 Days Off.
4 x GHK-CU Copper 50mg.

(R) Shoulder fully-loaded as my (R) Knee is near perfect from the last cycle.

XGR HGH Brand: 300iu Weeks 5 - 24.

3iu daily is what I want to also administer starting in October.

Orals: AAS or Sarms ...

Though the results I have from Anavar & Winny in the past have been awesome. I'm leaning towards the Sarms. I'm leaning towards option 2 for athletic performance.

Option 1: AAS Weeks 6 - 12+

Anavar 50mg or Turinabol 40mg Everday.
Anavar 50mg or Winstrol 25mg Everday.

I'll need to cycle Taurine because I suffer from the phenomenon 'Anavar Back Pump'. Anavar for combat sport isn't a good idea ... that's what I think personally because of ...

Option 2: Sarms Week 5 - 12+

... Sarms being the better choice due to coming of age! The synergistic impact of SR9009 & GW501516 and the addition of these two Sarms. I foresee remarkable things to happen in way of 'Conditioning for Cardiovascular Fitness'.

2 x MK677 20mg Everday.
2 x Mk2866 20mg Eveyday.

Nasal Spray Peptides

I've been administering The Power of Three, Semax, Selank and Oxytocin since end of July. I came off of Dexamphetamine in February '24. Long-term use was causing bouts of anxiety. I do have severe ADHD, however I don't want to be on the medication as it was interfering my cardiovascular fitness.

Semax, Selank and Oxytocin are a non-addictive alternative to ADHD treatment. I achieve a sense of calm, focus and community control. Meaning, I don't mind being around people when I have taken Oxytocin.

Dosage: 2-3 pumps per session.

If I want a bit of energy and focus at a snap I use Semax 260mcg. Otherwise Selank 2260mcg if I feel anxious to calm down the nerves.

Oxytocin 260mcg if I don't want to be around people but have to because of work.

AI & PCT:

2 x HCG 250iu per week.
(on-hand if I feel I need to).

Letrozole - 0.5mg ED
(on-hand if required cycle usually for 14 days).

Nolvadex & Clomid. I won't be administering. As I'll continue on with an anti-aging & longevity 'Peptide Wellness Therapy', cycle and the continuation of sarms.

It's the switch from AAS to Sarms is what I'll be venturing into as I want to remain a beast until the day I die but without the burning inflammation of joints.

With that being said I'll still run an AAS Cycle on a yearly basis as I have penchant for Cyp + Primo + Tren A micro-dosing =

Supplements + Medication Used:

Breakfast: Medication + Shake + Multivitamin.

Medication:

1 x Rosuvastatin 10mg ED
1 x Ibresartan 150mg ED

Shake: Collagen-Psyllium-Probiotic.

Ingredients

1 x Tbls psyllium husk.
1 x Tbls probiotic powder (or 1-2 probiotic capsules).
1 x tsp collagen.
1 x tsp digestive enzyme powder.
1 x Tbls NAD+.
1 x tsp NAC.
1 x tsp Glycine.

I've been taking the MultiVitamin for about 18 months. I have to say this a one good addition to my supplementation.

The MultiVitamin has 2000iu if Vitamin D per dosage of 3 capsules. Which is pretty good for athlete.

FYI - The capsules are like the size for horses! I don't take things down my throat too well.

MultiVitamin by Dr. Brad Stanfield.

Magnesium Taurate 126mg (elemental magnesium).
Nicotinamide (vitamin B3) 50mg.
Trimethylglycine (TMG) 500mg.
Vitamin D3 2,000IU.
Vitamin K2 MK-7 90µg.
Zinc 8.25mg.
Hyaluronic Acid 200mg (included in the MultiVitamin & Mineral supplement).
Creatine 5g.
Omega-3 1g (DHA/EPA).

Midday: Power Shake

Grassfed Whey Protein 30g.
Dark Chocolate Carob 40g.
Black Maca 80g.
Babao 20g.
Seabuckthorn Berries 40g.
Suma 3g.
Blueberries 50g.
Pineapple 40g.
Apple Juice 400ml.

Pre-Workout: Shake

Creatine Monohydrate 5g.
Citrulline Malate 2-3g.
Beta Alanine 2-3g.
Caffeine 200mg.

Bedtime: CBD

1 - 2 x CBD/THC Oil 50mg capsules (Alterna Leaf prescription).

Photo of supplement brands to follow.

Continued ...

 

[vox]

Diet Overview:

Aiming for muscle recomposition to relevant areas for combat while reducing body fat.

Mediterranean Blood Type A+ Diet Plan by Vox: 2750-3500cal 3-4 x Meals Daily Mon-Thurs.

or

Bone Broth & Organic Vegetables: 2750-3500cal 3-4 x Meals Daily Mon-Thurs.

No intermittent fasting, during the eating phase. I eat around the clock with the majority of carbs, proteins, fats and all sugars in the first meal. Calorie intake is dependent on how I feel. If I don't feel eating a meal. I simply don't. I don't like forcing myself to eat.

I don't look at food as luxury I look at food as a resource of pure energy. Meal 4, is for when I train 3 times which is generally on lifting days.

I'm a Barbara O'Neil follower since 2014. She was my goto and her principles have been integrated into my own dietary planning during the time I was battling cancer. As a nutritionist and cancer survivor. I do plan to meet her one day.

Meal 1: King.
Meal 2: Noble.
Meal 3: Peasant.
Meal 4: Grazing.

Before Bed: Okazu - A Japanese side dish is known as “okazu” in Japanese, and they are an essential part of a traditional Japanese meal. These side dishes can range from simple pickles to more complex dishes like simmered vegetables or deep-fried tofu.

I like to consume an “okazu” to help with burning fat while. Of course there are resources that suggest otherwise. It's a ritual I took on while training and fighting in Japan.

Individual variability is in effect here and the ritual isn't a magic bullet. It's what I do during a cutting cycle or cutting weight for a fight.

𝗙𝗮𝘀𝘁𝗶𝗻𝗴: Thursday - Sunday evenings.

I believe in the power of fasting. I want to hit 75.5 - 76.5kg as I'll be 3kgs shy of fight weight. I'll use the fasting to see how much weight I can lose without the loss of energy after a 72 hour water or dry fast.

I'll be posting often about my experiences with fasting over the past decades.

Training Schedule:

My workouts are resistence HIIT more than enough to keep myself occupied for the 4 weeks. I like training with kettlebells at home, at a park, beach, anywhere.

Equipment:

Rope: I need the footwork, speed importantly calf & ankle endurance. Cardio training too as it'll be better for the needs. I love jump rope, since I was kid. Rocky! ...

Callisthenics: Raw Organic Strength ... nuff said.

Kettlebell: I've been working with kettlebells since my late teens, introduced to me by bio-mechanics Victoria University of Wellington Dr. Igor Borisov. They're my goto for lifting.

Week 1 of 4: Kettlebell workout plan with cardio skip rope, callisthenics, and kettlebell exercises:

MyZone

For combat training, it's common to focus on the higher intensity zones, particularly the Yellow and Red zones, to simulate the demands of a fight.

Grey Zone

(50-60% MHR): 80.56 - 96.67 bpm (warm-up, recovery).

Blue Zone

(60-70% MHR): 96.67 - 112.78 bpm (technique work, drilling).

Green Zone

(70-80% MHR): 112.78 - 128.90 bpm (sparring, clinch work, grappling).

Yellow Zone

(80-90% MHR): 128.90 - 144.99 bpm (high-intensity interval training, conditioning).

Red Zone

(90-100% MHR): 144.99 - 161.12 bpm (maximum effort, sprint intervals, fight simulation).

Keep in mind that these zones are my personal estimates and may vary depending on individual factors, such as fitness level and training experience.

Monday (Yellow/Green).

Warm-up: 10-minute dynamic stretching.

Cardio: Alt. 3-minute rope/shadow work rounds x 4 rounds.

Callisthenics: 1-minute between rounds:
- 20 Hindu squats.
- 20 Push-ups.
- 20 Abs.

Kettlebell Workout: 2 x 12kg Time: 20 - 30mins.
- Kettlebell Rack Squat: 6 x 10-15 reps.
- Kettlebell Incline: 6 x 10-15 reps.
- Kettlebell Decline: 6 x 10-15 reps.
- Kettlebell Rows: 6 x 10-15 reps.
- Kettlebell Tornadoes: 6 x 10-15 reps.

Cool-down: 10-minute stretching.

Tuesday (Red/Yellow)

Warm-up: 10-minute dynamic stretching.

Cardio Work Options:

Cardio 1: Alt. 3-minute rope/shadow work rounds x 10 rounds.
Cardio 2: HIIT Sprints.
Cardio 3: Swimming Sprints.

Cool-down: 10-minute stretching.

Wednesday (Yellow/Green).

Warm-up: 10-minute dynamic stretching.

Cardio: Alt. 3-minute rope/shadow work rounds x 4 rounds.

Callisthenics: 1-minute between rounds:
- 20 Hindu squats.
- 20 Push-ups.
- 20 Abs.

Kettlebell Workout: 2 x 12kg Time: 20 - 30mins.
- Kettlebell Overhead Squat: 6 x 10-15 reps.
- Kettlebell Military Press: 6 x 10-15 reps.
- Kettlebell RDL: 6 x 10-15 reps.
- Kettlebell Lunges: 6 x 10-15 reps.
- Kettlebell Swings: 6 x 10-15 reps.

Cool-down: 10-minute stretching.

Thursday (Red/Yellow)

Warm-up: 10-minute dynamic stretching.

Cardio Work Options:

Cardio 1: Alt. 3-minute rope/shadow work rounds x 10 rounds.
Cardio 2: HIIT Sprints.
Cardio 3: Swimming Sprints.

Cool-down: 10-minute stretching

Friday (Yellow/Green)

Warm-up: 10-minute dynamic stretching.

Cardio: Alt. 3-minute rope/shadow work rounds x 4 rounds.

Callisthenics: 1-minute between rounds:
- 20 Hindu squats.
- 20 Push-ups.
- 20 Abs.

Kettlebell Workout: 2 x 12kg Time: 20 - 30mins.
- Kettlebell Rack Squat: 6 x 10-15 reps.
- Kettlebell Incline: 6 x 10-15 reps.
- Kettlebell Decline: 6 x 10-15 reps.
- Kettlebell Rows: 6 x 10-15 reps.
- Kettlebell Tornadoes: 6 x 10-15 reps.

Cool-down: 10-minute stretching.

Saturday (Red/Yellow)

Warm-up: 10-minute dynamic stretching.

Cardio Work Options:

Cardio 1: Alt. 3-minute rope/shadow work rounds x 10 rounds.
Cardio 2: HIIT Sprints.
Cardio 3: Swimming Sprints.

Cool-down: 10-minute stretching

Sunday (Blue)

This zone is perfect for:

- Improving technique.
- Increasing endurance.
- Enhancing cardiovascular fitness ie: Swimming Sprints.
- Activities that I enjoy that does bring the heart rate to Blue Zone.

Conclusion

I won't be joining a Muay Thai gym not for the first 2-4 weeks. I don't like the culture all too much and the politics that comes with it. Because I've been strength & conditioning all my life. I want to enjoy the first 4 weeks of the challenge.

Goal for the Competition:

Body-Fat Cut Reduction > Body Composition.

Challenge Phases:

Phase 1: Weeks 1 - 4 - Strength & Conditioning.
Phase 2: Weeks 5 - 12 - Power Development.
Phase 3: Weeks 11 - 12 - Sparring.

Journey Phases

Phase 1: 12 Weeks - Strength & Conditioning.
Phase 2: 12 Weeks - Advanced Technique & Conditioning.
Phase 3: Week 25 - Fight Night.

Recent Goal Achieved: Lost 27.7kgs

• 109kg April 29th - Aug 31st. 2024.
• 2250 Calories. Strict balanced diet, ate what I felt like.
• Easy to moderate exercise 3 times a week.

After the 'Wolverine Healing' program. I went into a deep organic natural diet and exercise routine.

I stopped ADHD medication due to severe side-effects. Strict balanced diet and 90% decrease on sugars. Allowing a midday protein shake with blueberries, pineapple fruit pieces. Plus, apple juice for added carbs.

Fitness Tests: Strength Level Goal

1. Kettlebell Overhead Press: Test Weeks 1 -5 - 13.
2. Push Up: Test Weeks 1 - 5 - 13.
3. Pull Ups: Test Weeks 1 - 5 - 13.
4. Run 5km: Test Weeks 1 - 5 - 13.
5. Confidence to prepare for Phase 2 of the next 12 weeks.
6. Improved flexibility is a huge one.

Nothing egotism. An honest and achievable goals besides I hate running but it's a sound indicator as to how aerobically fit I am. The sparring will be the gauge for actual real ring fight fitness.

Health Status

1. Aug 28, 2024. Injured (R) Shoulder rotator cuff during mobility work.
2. Pulled lumbar muscle (R) side, hard to bend from Jefferson Curl.
3. Genetic History of High Blood Pressure.
4. Ibresartan 150mg Calcium (prescription).
5. Rosuvastatin 10mg Cholesterol (prescription).

Regarding, 4 & 5 from what I know. Steroids may interfere with the medication but I'll see how I go after 2 weeks.

Conclusion

I'll like winning. We all do. Dont we? I have a very silent decisive competitive trait. I've taken the necessary steps to prepare for the challenge to prepare thoroughly for my return bout. Week 25, itime a plenty to prepare between tomorrow September 2nd, 2024 and March 23rd - 30th, 2025. I firmly this is the perfect time for fight night. If however, after the challenge and I'm on top of the moon. I'll look at week 16. Promise!

Oh yeah ... During the challenge I will be travelling to Bali and Thailand to train for a few weeks.

I will fight again. I had dreams of making it to K-1 Max, I fell short. But, look where I am right now! Twenty year's later. I woke up and dreamed to be Australian Muay Thai Light Middleweight Champion 70kg-72.5kg by end of 2025.

I want to win because my former Japan manager will be watching.

I want to fight so very bad. I want the fire in my heart to stop! I can't stop dreaming about being champion. I don't want to come across as if I'm JBJ 'Dana's son'. I'm not. Quiet honestly, I'm a lovely guy to be around. Fully-loaded with politeness, gentlemen like mannerisms and old skool wicked sense of humour.

I hope what I've written is received well. I wish everyone of the challenge the very best.

VOX

 

[Dunstone]

Wow, comprehensive breakdown, clearly dialled in for an amazing outcome. Even reading it twice, I’m sure I missed a lot of things.

The wolverine stack is also promoted by my coach especially during a growth phase. But the healing and recovery it gives is phenomenal and where it provides the most benefit.

NPP and primo is a nice mix, interesting that your dosing weekly I’ve only use it ED EoD injection. Keen to see how it goes with your shoulder.

Very keen to follow your progress.

 

[vox]

Wow, comprehensive breakdown, clearly dialled in for an amazing outcome. Even reading it twice, I’m sure I missed a lot of things.

The wolverine stack is also promoted by my coach especially during a growth phase. But the healing and recovery it gives is phenomenal and where it provides the most benefit.

NPP and primo is a nice mix, interesting that your dosing weekly I’ve only use it ED EoD injection. Keen to see how it goes with your shoulder.

Very keen to follow your progress.

•••
The Wolverine Stack
•••

It's a crying shame peptides don't get the accolades that they deserve.

Australian & New Zealanders are still very green to BPC-157 & TB500. They either order one or the other or buy 1 even though they're told therapy is 8-20 weeks. It's expensive but the investment is so worth it. No, it's not a magic bullet but they've sure as hell given me the hope to throw a mean right hand.

Tell your coach he's a treasure to have on your side. Brilliant advice to impart regarding the Wolverine Healing Pack.

Undoubtedly, freaking phenomenonal synergistic stack. BPC-157 & TB500 & TESAMORELIN + Add GHK-Cu Copper ... my 'Golly Gosh' not only are you being healed but the additional benefits. Is through the roof. Mind blowing ...

With the NPP & Primo. My shoulder is in a bad way and I don't like pinning AAS all too much. I push Sustanon into the glutes. NPP & Primo - 2mls Ratio: 1:1 into the (R) Shoulder.

The general consensus in terms of ½ life is a follows and the reason why, I choose the every 4 days route.

1. NPP 100:
- Half-life: 2.5-3 days
- Active in the body for: 6-8 days
2. Primo 100:
- Half-life: 7-10 days
- Active in the body for: 14-21 days

Keep in mind that these are general estimates that I've researched myself from a collection of ebooks, forums, and a strong community.

If I need to pin 400mg of NPP to help my shoulder then alright. So be it. I want to give it a good shot alone. As I know the Wolverine Healing Pack works.

Primo, I'm happy with 200mg a week based my age. Certainly will see physical improvement.

FYI - Following

 

[EmJay]

Wow! Now that's one hell of log. Good luck with it mate

 

[Dunstone]

I very lucky with my coach.

Re peptides, I listen to Dr William Seeds a bit, his research into peptides is very interesting with a lot of good practical advice.

 

[NickLovesCybexHack]

I remember hearing Rosuvastatin from Dr Thomas O'Connor. Doesn't it cost a shit load?

 

[vox]

Wow! Now that's one hell of log. Good luck with it mate

Best Wishes to you too!

 

[vox]

I remember hearing Rosuvastatin from Dr Thomas O'Connor. Doesn't it cost a shit load?

UGL. Yes! Can be for a ridiculous price too! Luckily, because of my age what I have is prescribed.

 

[vox]

•••
Day 1
•••

First day, was a shambles.

1. Caught up with early morning meetings.
2. Moved plans to train in the evening.
3. Pinned shoulder.
4. Moved session to this morning - 02.09.24

•••
AAS Log
•••

 Cycle:

Monday 02.09.24 Time: 630pm

1 x R & D Sustanon 250mg (R) Glute.
1 x R & D Primo 100mg (R) Glute.

Mixed 2mls pinned easy. Next pin, Thursday.

1 x R & D NPP 100mg (R) Shoulder.

I forgot how much weight I've lost. When I pinned 25" Gauge 1½ into the (R) Delt. The pain was oof... took a bit to get through the pain as I had done a bit of damage to it already.

Next pin, Thursday. Possible 200-300mg. I won't give NPP I decent shot alone. Before I start the Wolverine Healing Therapy in 6 weeks.

1 x SR9009 20mg
1 x GW-501516 10mg

With the NPP and now dealing with an upset tummy. Things weren't good last night, ended up prepare bone broth soup.

Meal:

Rib Eye Steak (300g)

- Calories: 540-600
- Protein: 55-60g
- Fat: 40-45g
- Carbohydrates: 0g

4 Large Eggs

- Calories: 240-280
- Protein: 24-28g
- Fat: 16-20g
- Carbohydrates: 1-2g

Total Macros

- Calories: 780-880
- Protein: 79-88g
- Fat: 56-65g
- Carbohydrates: 1-2g

Please note that these values are approximate and may vary depending on the specific cut of steak and egg sizes.

Didn't feel like eating today. Meetings were a headache with about 5 cups of coffee.

Supplements:

None. No need.

Conclusion:

Injuries, I've had problems with the lower back for decade's due to the rotation pull of from the years of Boxing and kicking. I work slow and mobility rehabilitation work.

Generally, I push through the pain but last night was something else.

 

[winfield777]

do you feel like the thc will make you extremely hungry before bed?

 

[vox]

•••
Day 2
•••

Second day!

• Shoulder pain near midnight had to take CBD/THC to help sleep.

• Woke up 923am.

• Luckily no clients today.

• Moved session to this morning - 02.09.24

•••
AAS Log
•••

 Cycle:

1 x SR9009 20mg
1 x GW-501516 10mg

Workout:

Green/Yellow Zone

50x50x50 Push-ups, Abs, Hindu Squats..
5km Walk.
50x50x50 Push-ups, Abs, Hindu Squats..

Wasn't feeling up to any type of training today. Though I had planned Workout A for today. Mentally, I bet myself out of it because of OCD. I let it get to me.

Meals:

Shake

Ingredients:

- 50g Grass-Fed Whey Protein (1 scoop)
- 400ml Coconut Water
- 5g Suma (1 teaspoon)
- 30g Black Maca
- 5g Wheatgrass (1 teaspoon)
- 3g Chlorella (0.5 teaspoon)
- 3g Moringa (0.5 teaspoon)
- 5g Seabuckthorn Berries (0.25 teaspoon)
- 3g Schisandra (0.25 teaspoon)
- 150g Frozen Mixed Berries
- 5g Psyllium Husk

Total Macros:

- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g

Note:

I'll write breakdown of each of the superfoods and I believe they should in your next shake.

Meal 1:

Here's an approximate breakdown of the macronutrients and calories for a bowl that I made, 'Bone Broth Soup' with 200g of vegetables:

Bone Broth (approx. 400ml of soup broth):

- Calories: 150-200
- Protein: 20-25g
- Fat: 5-7g
- Carbohydrates: 5-10g

Vegetables (200g):

- Calories: 25-50
- Protein: 2.5-5g
- Fat: 0-1g
- Carbohydrates: 5-10g

Total (approximate):

- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g

Macronutrient Breakdown:

- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%

Note:

Bone Broth Vegetables Soup (if your vegan Fish Beotshouldn't be overlooked by anyone who reads this.

Supplements:

None. No need.

Conclusion:

OCD is horrible to live with. That and ADHD. Always, if I miss the first day of a mind mapped program. I reset and reschedule for the following week.

If it was a fight and I did this. I wouldn't. I'd 100% hit the Workout A on the Monday, hauling my butt to the gym.

I'm happy and gives me time to look at the program. Besides, I'm continuing through to the 25th week.

 

[vox]

do you feel like the thc will make you extremely hungry before bed?

Not at all, as it's taken right before bed. I sleep on it.

 

[vox]

•••
Day 3
•••

Third day! When I have early morning clients. This is what the start of my early morning days look like.

1. 415am Wake Up.
2. ¹415am 50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. ²445am Be Still (Meditation).
6. ³5am Full-Body Dynamic Stretching.
7. 515am Shower.
8. 6am Meal 1.

¹ Morning ritual I perform everyday for the majority of my life (-9 months bed ridden due to organic natural. CBD/THC Oil & Herbal Medicine/Food treatment). Literally roll out of bed. Time: 5mins (all set out via Samsung Watch).

50 Push-ups 50 Abs 50 Hindus

I leave the Hindu's last as my cardio is shocking. You know, there have been many times throughout my fighting career and most likely in the near future. No matter how hard I train and strategically planned out. I'm seem at times I'm getting unfitter?

Did you ever get that? What about missing one day just one day of a 3km-5km like a Sunday ... 'Rest Day'. Which looking back 'Rest Day' , who the heck got that trending back from the 70's 80's 90's 00's? Men, women, child and the pet cat should be exercising every freaking day!

GET OFF YOUR BUTT & DO SOMETHING!

² Be Still (Meditation)

Important Note: This is a personal faith journey. May it serve as a humble guide to assist you in your own unique spiritual path. Before the start of your day.

A response to a friend.

"As a Christian returning to prize fighting, I've found that 'Be Still' (Meditation) is crucial for my spiritual and mental well-being. In the midst of intense training and competition, meditation helps me connect with God's peace and guidance.

For me, meditation isn't just a morning routine, but also an evening reflection. Even on tough days, I'm grateful for the opportunity to surrender my thoughts and emotions to God. Through devotional and meditation, I focus on applying biblical verses to my life, prioritizing how I can serve others first and then myself.

My experiences as an orphan and in juvenile detention have taught me the value of solitude, but also the importance of finding inner strength. The early morning chores on the detention farm, like chopping wood for 5 hours everyday, may have been intended as punishment, but they helped shape my physical and mental resilience. I'm grateful for those hours, weeks of chopping trees at 14-17 years of age, as they developed my serratus anterior muscles and to the magnitude of Bruce Lee.

Now, as I return to prize fighting, I know that meditation will be a vital part of my journey. It's where I find the fire that burns within my soul, a desire to honor God and to inspire and motivate others through my perseverance and dedication for Him. In stillness, I find the strength to face challenges and to trust deeply in God's plan."

Embarrassed to say but at times. I end up in a puddle of tears drowning in the palms of my hands.

Happened the other day. True story!

³ Full-Body Dynamic Stretching.

I'll be posting the above that I've developed and performed as a routine for the past four decades with research material of and BETA / VHS:

• The Tao of Jeet Kune Do by Bruce Lee.
• Practical Kick-Boxing: Strategy in Training & Technique by Benny 'The Jet' Urquidez.
• Stretching Scientifically by Thomas Kurz.
• Dynamic Kicking by Bill 'Superfoot' Wallace.

• 8-845am TV - Oz Aerobics every morning.
• 9-930am TV - Yoga with Victoria Princple.

Plus links to YouTube videos. Listen, the reason why I got over Monday pretty quick. Is because 'FDS' routine is a workout in itself. Yes, it's boring for people of course it is.

But, that boring has gotten me to where I am. In 2015–2019, individuals diagnosed with liver cancer had a 23% chance (23% for males and 22% females). Once I was able to move from crawling to old man walking. Which was December 15th, 2016, I started with 2 x 2 x 2 of Reps for each exercise of th3 'FDS', and 2 x 2 x 2 Pushups, Abs & Hindus, everyday for the first 6 weeks ... hahaha, I don't know if I should be laughing about it. But, struggling to make a 'Toy Solider' was rather funny looking back when I saw myself in the mirror. Kate my carer was worried as I just couldn't help but laugh at the wrecked man in the mirror trying to touch his toes. A juxtaposition of what was, once a man. Not Alpha, I never likened the idea of it. Watching leaders driven by their egotistical need to be of the centre of people's universe. When they are to compliment others. That is the personification of a true leader. A man who will sacrifice Himself for the people.

I more fashion myself to be that of a Sigma Male. I don't care about my ego being stroked. I care about how I can help my fellow man.

The sheer fact as to reason why I laughed was because, individuals diagnosed with liver cancer had a 23% for males and 22% for females. That's good news. The doctor at the time of appointment said I had a 7-11% chance of surviving and extension of life is 4-6 year's. That was the heart of what he told me as I asked for the truth.

I'm into my 8th year from 2016.

Something is happening with me! I know what is! ... I'm being called!

•••
AAS Log
•••

 Cycle:

1 x SR9009 20mg
1 x GW-501516 10mg

Decided to stop and restart Monday 09.09.24

1 x NPP 100mg

Chickened Out.

Workout:

Green Zone

50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.
50x50x50 Push-ups, Abs, Hindu Squats.

Meals:

Super Shake

Total Macros:

- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g

Note:

See Day 2 for Full Nutritional Information.

Meal 1:

'Bone Broth Soup' with 200g of vegetables:

Total (with approx. 400ml of soup broth):

- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g

Macronutrient Breakdown:

- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%

Note:

See Day 2 for Full Nutritional Information.

Supplements:

Honestly, I don't take no supplements if I'm not training in the Red Zone. I feel like I'm already covering my bases with my current diet routine. The 'SS' and collagen-rich bone broth meal provide a solid foundation for my nutrition. This approach allows my body time to adapt to the AAS cycle and respond to the biochemical changes from the steroid cycle. I'm not sure additional supplementation would make a significant difference at this point?

As you know I'm not a dietitian but a bio-hacking nutritionist. It's from personal study and research of journals, books and of course YouTube and Rumble.

Medication.

Conclusion:

I called Kate this morning - Thailand. After, not making contact for a year. We laughed. She cried, happy I look strong and so alive.

'A carer's worry and your own laughter highlight the emotional complexity of a magical mirror moment.'

 

[vox]

•••
Day 4
•••

Fourth day! This is what the start of my early morning days look like and no early morning clients.


1. 7am Wake Up.
2. 715am 50x50x50.
3. 730am Water 500ml.
4. 730am ¹Paradoxical Breathing Method.
4. 740am Meal 1.
5. 8am Scooter to Waterfront Park.
5. 830am Devotional.
6. 845am Be Still (Meditation).
7. 9am Full-Body Dynamic Stretching.
8. 930am Kazan Japanese Method.
8. 1pm Meal 2.

¹USSR Paradoxical Breathing Method

The technique I'm describing is called "Paradoxical Diaphragmatic Breathing" or "Self-Hug Breathing". Taught to me by again Prof. of Bio-mechanics Dr. Igor Borisov. The time I spent with learning how to overcome severe asthma.
It's a method that combines deep breathing with a physical gesture of hugging oneself, which can help:

1. Activate the diaphragm: Encourages belly breathing, rather than shallow chest breathing.
2. Relax the body: Releases physical tension, promotes relaxation, and reduces stress.
3. Improve breathing patterns: Strengthens diaphragmatic breathing, increasing oxygenation and calmness.

Practice:

1. Stand or sit comfortably with your arms at your sides.
2. Inhale deeply through your nose, allowing your belly to rise as your diaphragm descends.
3. As you inhale, wrap your arms around yourself, giving yourself a gentle hug.
4. Exhale slowly through your mouth, releasing your hug, and allowing your belly to fall as your diaphragm rises.
5. Repeat this process several times, focusing on your breath and the sensation of the hug.

This technique can be beneficial for:

- Reducing stress and anxiety
- Improving sleep quality
- Enhancing overall breathing and respiratory function
- Increasing self-awareness and self-compassion

Remember, it's essential to breathe naturally and comfortably, without forcing your breathing or hug. If you have any underlying medical conditions, consult with a healthcare professional before starting new breathing practices. In saying that, slow is better than going fast in this case.

Continued ...

 

[vox]

The past decades I've assisted clients to be free of restricted breathing due to genetic health issues, obesity, and also for athletic performance.

Athletic performance you say?

Yes, athletic performance. How and Why?

When your warming up for an event or before a training session. Your extremities, and muscles are warmed achieving a nice beaded sweat. Yes!? Good. But, what about eternally?

Here are a few things to take into account:

Are your organs warmed up?
Are your meridians ignited?
Are your lungs warmed ready for the Blue, Green, Yellow and Red Zones?

The importance of preparing the body for athletic performance by considering the warming up of internal systems, not just external muscles. My points are valid and worth exploring from personal experience and real time combat preparation:

1. Organ warm-up: Yes, it's essential to warm up internal organs, especially the lungs, heart, and liver, to prepare them for increased blood flow and oxygen demand during exercise.
2. Meridian activation: In traditional Chinese medicine, meridians refer to energy pathways. While the concept of meridians is not universally accepted, warming up the body can stimulate blood flow and energy circulation, which may be related to the idea of "igniting" meridians.
3. Lung preparation: Warming up the lungs is crucial for optimal gas exchange and oxygenation during intense exercise. This can be achieved through specific breathing exercises, like the one you mentioned earlier (paradoxical diaphragmatic breathing).
4. Zone preparation: The color zones I mentioned (Blue, Green, Yellow, and Red). Warming up the body and internal systems can help prepare bodybuilders, and athletes to transition smoothly between these zones.

After only posting a few times thus far. My approach to longevity & anti-aging is an holistic remedy to strength & conditioning and health & fitness. Of course everything is open for discussion.

Though when I've mastered the keys to the foundations of youth. I'll continue to combine elements of Eastern and Western philosophies, focusing on holistic preparation for athletic performance.

While some concepts might be more theoretical or based on traditional practices, the importance of comprehensive warm-up routines is widely recognized in sports science. That's what I've read, told and down the rabbit hole of YouTube.

Sometimes I wish I was an Alchemist of PEDS.

•••
AAS Log
•••

Cycle:

1 x R & D Sustanon 250mg (L) Glute.
1 x R & D Primo E 200mg (L) Glute.

Chambered both 2mls pinned easy. If I was on Anavar I would experience cramp around the serratus anterior muscles and hip area when pinning myself. A good fix for it is the supplementation of Taurine. I prefer Glute to Glute pins, as I tend to recover quiet nicely between the Monday & Thursday pins. I do possess 'Buns of Vibranium' as if sculptured by Michael Angelo himself.

Nah ... years of Track 'n Field. Rugby, Football etc.
and so was some AAS products (well it was easy to get from the Doctor's).

2 x R & D NPP 100mg (R) Shoulder.

2mls.

When I pin 25" Gauge 1½ into the (R) Delt. I'm reconsidering life choices. Like ordering 25" Gauge 1 not this stupid 1½ needle.

Some may say toughen up man! But, it wasn't a problem when I was 109kg.

Man! Transformations is certainly a thing isn't it.

Workout:
Green Zone

50x50x50 Push-ups, Abs, Hindu Squats.
5km Jog > Walking.
50x50x50 Push-ups, Abs, Hindu Squats.

Meals:

Super Shake

Total Macros:

- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g

Note:

See Day 2 for Full Nutritional Information.

Meal 1: 730am

SBD by VOX

Here's an approximate breakdown of the macronutrients and calories for Sourdough Broth Decker:

Meat from broth bones (200g)

- Calories: 350-400
- Protein: 60-70g
- Fat: 10-15g
- Carbohydrates: 0-5g

Homemade sourdough bread (2 slices, 100g each)

- Calories: 240-280
- Protein: 8-10g
- Fat: 4-6g
- Carbohydrates: 40-50g

Butter spread (2 tablespoons)

- Calories: 190
- Protein: 0g
- Fat: 22g
- Carbohydrates: 0g

Vegetables from bone broth (200g)

- Calories: 50-100
- Protein: 2-5g
- Fat: 0-2g
- Carbohydrates: 10-20g

Cheddar cheese (2 slices, 50g) Yes, I love cheese

- Calories: 115-130
- Protein: 6-7g
- Fat: 9-11g
- Carbohydrates: 0-1g

Total nutrition information

- Calories: 945-1180
- Protein: 76-92g
- Fat: 55-64g
- Carbohydrates: 50-76g

Macronutrient Breakdown

- Protein: 30-35%
- Fat: 45-50%
- Carbohydrates: 25-30%

The added cheese increases the calorie and fat content, but also provides more protein. Besides I love cheese, always have always willl. This meal remains a balanced and satisfying option, with a good mix of protein, healthy fats, and complex carbohydrates. making it a nutritious and satisfying option.

A massive alternative option for bodybuilders, athlete's, man, woman or child. Most definitely 'OTG!' on the go food.

I hope you'll try this as option as I have over the past decades. I'd have 2 x SBD for breakfast and I'm set for 8hrs of the day. Of course, I'll refuel kindly after an intense session but it's a good baseline for your body to well nourished a fasting for 8-10 hours.

Meal 2:

'Bone Broth Soup' with 200g of vegetables:

Total (with approx. 400ml of soup broth):

- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g

Macronutrient Breakdown:

- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%

Note:

See Day 2 for Full Nutritional Information.

Supplements:

️ Supplements.
Medication.

Conclusion:

Dr. Igor Borisov has played a vital role in my life. Late 90's he was already 72 years of age. His youth, vitality, mobility, flexibility and callisthenics raw strength was awe inspiring.

He was a former assistant swimming coach for the USSR Team during the 70's. He was a bio-mechanics technician for the cosmonauts project. As his team aided in the muscular physical health the cosmonauts in preparation and after completion of mission.

His work can be found in the Archives of Health, National Museum of New Zealand, Wellington.

Over the 3 years Dr. Igor Borisov introduced me to:

1. Grizzly 2 Stretch Machine.
2. Paradoxical Diaphragmatic Breathing.
3. Shake Out.

I'll have a recipe and ingredients of 'SBD' bread and a tip for on the go!

 

[NickLovesCybexHack]

Thank you for the meditation advice. I struggle massively with anxiety.

 

[vox]

Thank you for the meditation advice. I struggle massively with anxiety.

You've pulled at my heart strings. I am crying while writing because now, you know. You are not alone! I still struggle too!

If I may share with you. Whenever, I'm hit with bouts of anxiety. I channel straight into prayer and meditation. I hand it all over to a greater being. I can't do it alone spiritually. Physically, yes! Spiritually, no!

Anxiety, to me and if I may be so bold. Is supernatural is like something or someone wants me to fail. No joke!

Yes, the gym, working out, hitting the bag and sparring does help. But, it's only a short term fix. The long-term anecdote is prayer and meditation.

Pray to something to someone that is not of this realm. A greater higher being. Mediate on your purpose in this lifetime. Gteater being knowing that you are loved and cherished.

Life is challenging. I know. We can help each other when we're loaded by the heavy shackles of burden

Meditation + Medication = 'Works'.

Thank you for sharing.

VOX

 

[NickLovesCybexHack]

You've pulled at my heart strings. I am crying while writing because now, you know. You are not alone! I still struggle too!

If I may share with you. Whenever, I'm hit with bouts of anxiety. I channel straight into prayer and meditation. I hand it all over to a greater being. I can't do it alone spiritually. Physically, yes! Spiritually, no!

Anxiety, to me and if I may be so bold. Is supernatural is like something or someone wants me to fail. No joke!

Yes, the gym, working out, hitting the bag and sparring does help. But, it's only a short term fix. The long-term anecdote is prayer and meditation.

Pray to something to someone that is not of this realm. A greater higher being. Mediate on your purpose in this lifetime. Gteater being knowing that you are loved and cherished.

Life is challenging. I know. We can help each other when we're loaded by the heavy shackles of burden

Meditation + Medication = 'Works'.

Thank you for sharing.

VOX

Too true - I have become more religious in the last year or so. There really is something to be said for following some kind of higher will or divine being.

I think a lot of people into the gym/fitness really struggle with anxiety/depression and use the gym as a bandaid (me included). It really is a short term fix though.

 

[vox]

••••
Day 5
•••

Fifth Day!

1. 415am Wake Up.
2. 415am 50x50x50.
3. 420am Water 500ml.
4. 430am Devotional.
5. 445am Be Still (Meditation).
6. 5am Full-Body Dynamic Stretching.
7. 515am Kazan Japanese Method.
7. 516am Shower.
8. 6am Meal 1.

Challenge Log

 Cycle:

️ Nil

Supplements:

️ Nil
Medication.

Workout:

Green Zone

50x50x50 Push-ups, Abs, Hindu Squats.
5km Walk.
50x50x50 Push-ups, Abs, Hindu Squats.

Meals:

Super Shake

Total Macros:

- Calories: 740
- Protein: 105g
- Fat: 20g
- Carbohydrates: 100g

Note:

See Day 2 for Full Nutritional Information.

Meal 1:

'Bone Broth Soup' with 200g of vegetables:

Total (with approx. 400ml of soup broth):

- Calories: 175-250
- Protein: 22.5-30g
- Fat: 5-8g
- Carbohydrates: 10-20g

Macronutrient Breakdown:

- Carbohydrates: 40-55%
- Protein: 35-45%
- Fat: 20-30%

Note:

See Day 2 for Full Nutritional Information.