Approved Log My Competition Log 2025 - CheekinNuudles

[CheekinNuudles]

Age:
22

Current Weight:
90kg - 16/5. Will update on June 1st

Height:
194cm

Body Fat %: (if applicable)
~16% got a dexa scan that read 14.5% last month but have put a few kg's on since, so rough estimate.

Training Experience:
5 Year of Lifting natural, first cycle

Cycle Stack: (include compounds, dosages, and duration)

12 Week Cycle:
12 weeks - 300mg Testosterone Enanthate/Injected twice a week, Tue & Fri

AI & PCT :
Arimidex - 0.5mg EOD when needed

Nolvadex - 2 weeks after last injection
Clomid - 2 weeks after last injection (Only using for the first 2 weeks)
Weeks 15/16- 40mg every day
Weeks 17/18- 20mg every day

Supplements Used:
Rule 1 WPI Protein - Vanilla Creme
Natures Plus Collagen Peptides
Now Superior Men's Multivitamin
California Gold Nutrition Fish Oil

Diet Overview: (brief description of your typical daily diet)
Diet is consisting of primarily whole foods. Breakfast usually consists of eggs and oats. Lunch is usually some lean mince or chicken with rice. Dinner I'll have whatever mum cooks, which tends to be between steak, chicken or a lamb dish. I try to eat every couple of hours and do a bit of walking to digest my food faster. Aiming to hit between 3500-4000 calories for this challenge.

Training Schedule: (days per week, types of workouts)
I train 6 days a week, focusing mainly on heavy compounds with the use of machines when applicable. I split my week into: Chest Tris, Back Bis, Quads and Calfs, Shoulders, Hamstrings and Calfs. I emphasise my legs as they have always been a weak point being close to 6ft 5. On a bulk I tend to do low impact cardio on a bike or on an incline treadmill. And I play competitive basketball twice per week, on Monday's and Tuesday's.

Goal for the Competition:
Put size on, with minimal bodyfat. Using the competition as a way to stay on track and not burn out.

Health Status (mention any medical conditions or injuries):
Yeah health is fine. Have a few knee related injuries that have been caused from basketball. But slowly getting back to lifting the weights on legs I was doing prior to injury.

Photos
As trespassing stated I will post my photos closer to the competition start date.

 

[jay]

Thank you for submitting your log brother.

Before I can approve it, please upload your photos before the end of the month.

 

[jay]

I need your photos please bro!

One holding a piece of paper with your username and date and the rest need to be side, back and front profiles.

Thank you!

 

[aussie]

Let's get your photos bro!

 

[CheekinNuudles]

Sorry abt the late reply guys, got held up last week with uni exams so was under the pump. @jay @aussie

 

[juiceninja]

Approved.

 

[Dunstone]

Nice base to throw in you first cycle. Good luck will be following along.

 

[CheekinNuudles]

Day 1: Quads & Calfs + 45 Extensions.

Woke up this morning feeling good and ready to hit this competition. Have decided that my pinning days will be Tuesday/Friday as this better aligns with my basketball games/training. So far aiming to hit around 10,000 steps a day as have been slacking with cardio. Morning weight this am was 92.65kg with the smart scales stating around 17.1% bf, but I believe that its closer to 20%.


Gym:

Standing Calf Raise:
105 x 12
105 x 12 Failure
105 x12 Failure

Seated Calf Raise:
35 x 12
35 x 12
35 x 12

Leg Extension:
41 x 15 (warmup)
61 x 15
61 x 15

Leg Press Iso-Lateral:
40 x 15 (warmup)
80 x 15 (warmup)
100 x 12
100 x 12
100 x 12 (failure)

Hip Abduction:
50 x 10
65 x 15
65 x 15

45 degree extension machine:
65 x 15
65 x 15
65 x 15

Aim of todays session was to overload the quads early in the session as I have pretty bad tendonitis on my patella tendon. I find that when I drop the weight and aim for high intensity and volume my quads end up tiring with less pain than lower reps and higher weight. Have a basketball game on a 8:10pm tonight so that will be the main of my cardio for the day, with limited substitutes it'll be around 45 min of HIT.


First meal of the day was a cold deli panini that I made at home, with consisted of prosciutto, pesto, honey and freshly baked bread from my local deli. Also had a regular flat white. Total calories coming in at 956 according to MyFitnessPal.


Meal 2: Diced Chicken Breast with Brown Rice - 200g Chicken (330 cal, 7.2g fat, 62g protein) 125g Brown Rice ( 211 cal, 30.7g carbs, 4.5g fat, 4.1g protein)

Total Macros: 541 cal, 30.7g carbs, 11.7g carbs, 66.1g protein.

Not accounting for hot sauce calories.

Glass of Cloudy Apple Juice to wash it down: 127 cal


Meal 3: Pita Bread Pizza - 2 pieces of Pita (157 cal, 30.5g carbs, 0.7g fat, 5.2g protein) 100g Mozzarella (300 cal, 2g carb, 22.4g fat, 24.8g protein)

Total Macros: 457 cal, 32.5g carbs, 23.1g fat, 30g protein.


Protein Shake: 2 Scoops Rule 1 Protein (220 cal, 2g carbs, 0g fat, 50g protein) 250ml Milk (149 cal, 11.7 carb, 7.9g fat, 7.7g protein)

Total Macros: 369 cal, 13.7g carbs, 7.9g fat, 57.7g protein.


Meal 4: Salmon Fillet with Sweet Potato mash + Steamed Broccoli - Salmon (270 cal, 0.6g carbs, 17g fat, 28.8g protein) Sweet Potato 100g (280 cal, 73.6g carbs, 0.4g fat, 8g protein)

Total Macros: 550 cal, 74.2g carb, 17.4g fat, 36.8g protein.


End of the Day Macros:

3000 cal, 196.1g carbs, 93g fat, 230.6g protein


End of day thoughts:

Need to prioritise spreading my food across the day rather than leaving times where my eating schedule is more off appetite. Doing my first jab of Test E tmr morning so keen for that.

See you's Tomorrow!!

 

[YAT35Y]

Good base for your first cycle bro! You’ll make some solid gains and this comp will be an awesome tool to keep you on track and motivate you!

Love the macro break down on the meals too, can be tedious to calculate at first but easy to manipulate down the track!

 

[Steven]

Looks very regimented with the diet mate good luck! Nice width in the back too

 

[CheekinNuudles]

Day 2: Shoulders & Abs

Did my first pin of Test E this morning into the glute, so far so good and don't have any PIP. Injected 0.6ml/150mg as stated in my first entry of splitting it across Tuesday and Friday.

Gym:

Seated Shoulder Press Machine:
80 x 8
80 x 8

Reverse Fly Single Arm:
10 x 15
12.5 x 10
12.5 x 10
12.5 x 10

Dumbbell Lateral Raise:
15 x 15
15 x 15
15 x 15

Smith Shoulder Press:
70 x 12
80 x 10

Rear Delt Reverse Fly Machine:
75 x 15
82 x 15

Lateral Raise Machine:
35 x 15
35 x 15
35 x 15
23 x 15

Weighted Crunch Machine:
10kg plate for failure x 3

Today's session went well, always love a good shoulder day. I find that my body reacts well to high volume and intensity so that's why I isolate my shoulders into one day. Have always been lacking with ab development so am implementing them in 3x a week to hopefully make them pop when I decide to cut around Sep/Oct. Overall a good session, have a basketball game again tonight so will be doing another day of HIT, but have been able to hit 8000 steps leading up to the game.

Meal 1: Oats and Passionfruit - 85g Uncooked Uncle Toby's Oats (330 cal, 56g carbs, 5.6g fat, 14g protein) 370ml Norco Milk (243 cal, 18g carbs, 13.5g fat, 12.4g protein) 4 teaspoons brown sugar (11.8g carbs) 4 large passionfruit (68 cal, 24.4g carbs, 0.5g fat, 1.6g protein)

Total Macros: 687 cal, 110.2 carbs, 19.6g fat, 28g protein


Meal 2: Pre Gym Carb Up - 2 Pieces of Corn Thins (50 cal, 8g carbs, 1g fat, 1g protein) Tablespoon of Peanut Butter Each (204 cal, 5.6g carbs, 16.4g fat, 7.2g protein) Dollop of Honey (Hard to track macros as it's homegrown from my farm) + salt flakes on top.

Total Macros: ~ 254 cal, 13.6g carbs, 17.4g fat, 8.2g protein


Meal 3: Teriyaki Chicken with Homemade Fried Rice - 110g Chicken Diced (140 cal, 4.6g carbs, 3.2g fat, 23.2g protein) 150g Fried Rice (375 cal, 35.3g carbs, 12.8g fat, 30.8g protein). 250ml Dewlands Passionfruit Juice (118 cal, 27.5g carbs, 0g fat, 0.8g protein)

Total Macros: 633 cals, 67.4 carbs, 16g fat, 54.8g protein


Meal 4: Protein Shake - 2 Scoops Rule 1 Protein (220 cal, 2g carbs, 0g fat, 50g protein) 500ml Milk (298 cal, 23.4 carb, 15.8g fat, 15.4g protein)

Total Macros: 518 cal, 25.4g carbs, 15.8g fat, 66.4g protein.


Meal 5: Salmon + Rice - 2 Pieces of Salmon Fillets (540 cal, 1.2g carbs, 34g fat, 57.6g protein) 125g Brown Rice (211 cal, 30.7g carbs, 4.5g fat, 4.1g protein)

Total Macros: 751 cal, 31.9g carbs, 38.5g fat, 61.7g protein

Meal 6: Leftover Mince and Potato's

~ 450 cal

Total Macros for the Day:

3293 cal, 248.5g carbs, 107.3g fat, 219.1g protein

Today was a good day in the sense I layed my calories across the day more evenly. I was happy with the intensity in the workout and the weight is moving up well weekly. I am thinking that I am going to attempt to lower my fat intake and maintain the rest of the macros (even though most of them were healthy fats from salmon ETC).

See Yous Tmr!!

 

[Dunstone]

Splitting injections will give you a more stable level. If you're not already doing it @0.6ml you can get away with an insulin needle.

Diet looks great, I would tend to keep fats away from my pre workout meal as it slows down digestion. But thins/peanut butter/honey would be a delicious combo!

 

[CheekinNuudles]

Splitting injections will give you a more stable level. If you're not already doing it @0.6ml you can get away with an insulin needle.

Diet looks great, I would tend to keep fats away from my pre workout meal as it slows down digestion. But thins/peanut butter/honey would be a delicious combo!

Yeah I find that they are good fast acting carbs. When cutting I usually opt for a cleaner source of carbs, but since I'm still titrating up my calories I'm trying to eat my calories rather than drink. On the injections yeah I did split the dosage, but was still using a .25G 1.5in needle. When using the insulin needle do you inject SubQ, or still IM @Dunstone.

 

[Dunstone]

Yeah I find that they are good fast acting carbs. When cutting I usually opt for a cleaner source of carbs, but since I'm still titrating up my calories I'm trying to eat my calories rather than drink. On the injections yeah I did split the dosage, but was still using a .25G 1.5in needle. When using the insulin needle do you inject SubQ, or still IM @Dunstone.

I hate drinking carbs…

Insulin needle will be enough length @12mm to hit the shoulders/glutes/quads as an IM, much kinder way of doing such a small volume

 

[CheekinNuudles]

Day 3: Hamstrings & Glutes + Abs

Woke up this morning and started it with my first meal. Whilst eating was watching my motivational YT channels, and I feel like it helps to reconnect that every small step now is a big step for your future. Today's gym day is Hamstrings and Glutes, which I'll update later down in the blog after my session. About to go for a 45 min walk to get some steps in this morning as the weather is holding in Sydney.

Gym:

5:30 min cycle to warm up knees and joints

Smith RDL's:
60 x 12
80 x 10
80 x 10

Seated Leg Curl:
41 x 18
61 x 15
68 x 12

Hip Thrust Machine:
50 x 15
80 x 15
80 x 15

45 extension machine:
65 x 12
65 x12

15 min incline treadmill at 10% incline 4.0km speed

The session went well, with minimal knee pain. Glutes and Hammy's were pre exhausted from earlier leg day from Day 1 where I did high legged leg press. I have hit 9000 steps and this is pre basketball tn so I am well over my goal of 10k steps a day.


Meal 1: Oats and Passionfruit - 85g Uncooked Uncle Toby's Oats (330 cal, 56g carbs, 5.6g fat, 14g protein) 370ml Norco Milk (243 cal, 18g carbs, 13.5g fat, 12.4g protein) 4 teaspoons brown sugar (11.8g carbs) 4 large passionfruit (68 cal, 24.4g carbs, 0.5g fat, 1.6g protein)

375ml Dewlands Ruby Grapefruit - 142 cal, 32.6g carbs, 0g fat, 0.9g protein.

Total Macros: 829 cal, 143g carbs, 19.6g fat, 28.9g protein


Meal 2: 1/2 Chicken and Greek Salad with Dressing - 468g of Chicken (915 cal, 11.7g carbs, 54g fat, 95.7g protein) 260g Greek Salad (250 cal,
7.5g carbs, 20g fat, 6.2g protein)

Total Macros: 1165 cal, 19.2g carbs, 74g fat, 101.9g protein


Pre Workout Meal: 2 Pieces of Corn Thins (50 cal, 8g carbs, 1g fat, 1g protein) Tablespoon of Peanut Butter Each (204 cal, 5.6g carbs, 16.4g fat, 7.2g protein) Dollop of Honey (Hard to track macros as it's homegrown from my farm) + salt flakes on top.

Total Macros: ~ 254 cal, 13.6g carbs, 17.4g fat, 8.2g protein

Meal 3: Chicken Quesadilla with Chips + Sprite No Sugar - Quesadilla (1072 cal, 64.6g carbs, 63.8g fat, 62.8g protein) Chips (358 cal, 44.9g carbs, 18.5g fat, 5.3g protein)

Total Macros: 1430 cal, 109.5g carbs, 82.3g fat, 68.1g protein


Total Macros for the Day: 3678 cal, 285.3g carbs, 193.3g fat, 207.1g protein

Breakdown of today:

Had basketball again tonight and hadn't had a meal post gym before the game. After the game went to GYG as it was the healthiest option open at the time with the team. Obviously this spiked the fat in today's diet, but I was able to hit all the other macros goals I intended to get.

See you's TMR!!!

 

[CheekinNuudles]

Day 4: Chest & Triceps

Woke up this morning and felt good lower body wise. Had my game last night so was out late but got the W and had a good statline so was happy with the outcome. Have a final university exam this morning before I am on break, so won't be getting many steps until after 2:30pm.

Gym:

Incline Smith Machine Press:
60 x 12
80 x 10
90 x 8
90 x 8

Flat Smith Press:
90 x 12
90 x 10
70 x 15 (dropset)

Chest Fly Machine:
82 x 15
96 x 15
96 x 15

Tricep Dip Machine:
80 x 15
80 x 15
80 x 15

Single Arm Pushdown:
10 x 15
10 x 15
10 x 15

Tricep Pushdown (straight bar):
28.5 x 15
28.5 x 15
20 x 20

Skullcrushers:
20 x 10
25 x 15
25 x 15

Meal 1: Oats and Strawberries - 100g Uncooked Oats (393 cal, 66.7g carbs, 6.7g fat, 16.7g protein) 370ml Norco Milk (243 cal, 18g carbs, 13.5g fat, 12.4g protein) 4 teaspoons brown sugar (11.8g carbs)

Total Macros: 682 cal, 84.7g carbs, 20.2g fat, 29.1g protein

Meal 2: T-Bone Steak with Rice - 455g T-Bone (877 cal, 0g carbs, 56.8g fat, 85.2g protein) 125g Brown Rice (211 cal, 30.7g carbs, 4.5g fat, 4.1g protein)

Total Macros: 1088 cal, 30.7g carbs, 61.3g fat, 89.3g protein

Meal 3: Spag Bol - 250g Cooked Mince + Sauce (554 cal, 71.8g carbs, 13.8g fat, 32.7g protein) 375g Spaghetti (592 cal, 108g carbs, 3.8g fat, 21.8g protein)

Total Macros: ~ 1146 cal, 179.8g carbs, 17.6g fat, 54.5g protein

Meal 4: Protein Shake - 2 Scoops Rule 1 Protein (220 cal, 2g carbs, 0g fat, 50g protein) 250ml Milk (149 cal, 11.7 carb, 7.9g fat, 7.7g protein)

Total Macros: 369 cal, 13.7g carbs, 7.9g fat, 57.7g protein.

Snack: 1 scoop hazelnut ice cream gelatissimo - (188 cal, 19g carbs, 11g fat, 3.5g protein)


Total Day Macros: 3473 cals, 327.9g carbs, 118g fat, 234.1g protein

End of Day Thoughts:

Today went well in the sense of gym and food, intensity was there and the weight I had been doing last chest session was moving smooth and well. Looking into some intra workout supplements and have been looking into Dr Hydrates powder as it has some positive reviews behind it. LMK what everyone else is using for intra workout, as I don't take pre. Shoulders are starting to take shape, and even with no arm pump they are starting to pop.

See You's TMR!!

 

[TrenButt]

Sorry abt the late reply guys, got held up last week with uni exams so was under the pump. @jay @aussie

Will be keen to see the transformation. First cycle is always the best cycle

 

[Steven]

Looking good bro, I don't know much about Intra workout. I tried bcaas a couple times but dunno if it did much. Sometimes I feel like powerade mid workout just makes me sluggish. Could be all in my head haha

 

[CheekinNuudles]

Day 9: Shoulders + Abs

Been inactive on the post as went down with the cold over the weekend, which stopped me training over the weekend. Did my next shot of test into the delts today which went well, may have pulled the needle out too fast as a bit of test pooled up after it came out.

Gym:

Seated Shoulder Plate PressMachine:
80 x 10
80 x 10
80 x 10

Rear Delt Fly Cable:
12.5 x 15
12.5 x 15
12.5 x 15
12.5 x 15

Dumbbell Lateral Raise:
15 x 12
15 x 12
15 x 12
17.5 x 10 (partial)
17.5 x 10 (partial)

Smith Shoulder Press:
80 x 6
80 x 6

Rear Delt Fly Machine:
75 x 15
82 x 15

Lateral Raise Machine:
39 x 15
39 x 15
39 x 15
32 x 20 (dropset)

Shoulders went well today, the bulk for the last 6 weeks has been going well, especially with the implementation of test for the last weekish. Obviously most of this is head noise, but keen to see what the next 11 ish weeks hold.


Meal 1: Oats - 80g Uncle Toby's Oats (85g Uncooked Uncle Toby's Oats (330 cal, 56g carbs, 5.6g fat, 14g protein) 370ml Norco Milk (243 cal, 18g carbs, 13.5g fat, 12.4g protein) 4 teaspoons brown sugar (11.8g carbs)

Total Macros: 573 cal, 74g carbs, 19.1g fat, 26.4g protein

Meal 2: KBBQ with mate - EST around 1500-1700 calories for the whole meal. Ate only meat and limited the fat on the cuts. Also had some Coke Zero.

Meal 3: Sausages and Carrots - 5 Sausages (715 cal, 1g carbs, 60g fat, 39g protein) 5 Baby Carrots (20 cal, 3.4g carbs, 0.1g fat, 0.5g protein)

Total Macros: 735 cal, 4.4g carbs, 60.1g fat, 39.5g protein

Snacks:
- Cup of Tea (100 cal, 20g carbs, 1.5g fat, 1g protein)

End of Day Macros: 3108 cal, 138.4g carbs, 120.7g fat, 166.9g protein

Coming back from the sickness over the weekend today's session was definitely a good one. Weight was still moving up even with the lack of rest and food I consumed over the weekend. Happy to be gotten rid of this cold and keen for the rest of the comp.

See You's Tmr

 

[Yokoblade]

Day 2: Shoulders & Abs

Did my first pin of Test E this morning into the glute, so far so good and don't have any PIP. Injected 0.6ml/150mg as stated in my first entry of splitting it across Tuesday and Friday.

Gym:

Seated Shoulder Press Machine:
80 x 8
80 x 8

Reverse Fly Single Arm:
10 x 15
12.5 x 10
12.5 x 10
12.5 x 10

Dumbbell Lateral Raise:
15 x 15
15 x 15
15 x 15

Smith Shoulder Press:
70 x 12
80 x 10

Rear Delt Reverse Fly Machine:
75 x 15
82 x 15

Lateral Raise Machine:
35 x 15
35 x 15
35 x 15
23 x 15

Weighted Crunch Machine:
10kg plate for failure x 3

Today's session went well, always love a good shoulder day. I find that my body reacts well to high volume and intensity so that's why I isolate my shoulders into one day. Have always been lacking with ab development so am implementing them in 3x a week to hopefully make them pop when I decide to cut around Sep/Oct. Overall a good session, have a basketball game again tonight so will be doing another day of HIT, but have been able to hit 8000 steps leading up to the game.

Meal 1: Oats and Passionfruit - 85g Uncooked Uncle Toby's Oats (330 cal, 56g carbs, 5.6g fat, 14g protein) 370ml Norco Milk (243 cal, 18g carbs, 13.5g fat, 12.4g protein) 4 teaspoons brown sugar (11.8g carbs) 4 large passionfruit (68 cal, 24.4g carbs, 0.5g fat, 1.6g protein)

Total Macros: 687 cal, 110.2 carbs, 19.6g fat, 28g protein


Meal 2: Pre Gym Carb Up - 2 Pieces of Corn Thins (50 cal, 8g carbs, 1g fat, 1g protein) Tablespoon of Peanut Butter Each (204 cal, 5.6g carbs, 16.4g fat, 7.2g protein) Dollop of Honey (Hard to track macros as it's homegrown from my farm) + salt flakes on top.

Total Macros: ~ 254 cal, 13.6g carbs, 17.4g fat, 8.2g protein


Meal 3: Teriyaki Chicken with Homemade Fried Rice - 110g Chicken Diced (140 cal, 4.6g carbs, 3.2g fat, 23.2g protein) 150g Fried Rice (375 cal, 35.3g carbs, 12.8g fat, 30.8g protein). 250ml Dewlands Passionfruit Juice (118 cal, 27.5g carbs, 0g fat, 0.8g protein)

Total Macros: 633 cals, 67.4 carbs, 16g fat, 54.8g protein


Meal 4: Protein Shake - 2 Scoops Rule 1 Protein (220 cal, 2g carbs, 0g fat, 50g protein) 500ml Milk (298 cal, 23.4 carb, 15.8g fat, 15.4g protein)

Total Macros: 518 cal, 25.4g carbs, 15.8g fat, 66.4g protein.


Meal 5: Salmon + Rice - 2 Pieces of Salmon Fillets (540 cal, 1.2g carbs, 34g fat, 57.6g protein) 125g Brown Rice (211 cal, 30.7g carbs, 4.5g fat, 4.1g protein)

Total Macros: 751 cal, 31.9g carbs, 38.5g fat, 61.7g protein

Meal 6: Leftover Mince and Potato's

~ 450 cal

Total Macros for the Day:

3293 cal, 248.5g carbs, 107.3g fat, 219.1g protein

Today was a good day in the sense I layed my calories across the day more evenly. I was happy with the intensity in the workout and the weight is moving up well weekly. I am thinking that I am going to attempt to lower my fat intake and maintain the rest of the macros (even though most of them were healthy fats from salmon ETC).

See Yous Tmr!!

I dont think i have ever eaten passion fruit with oats ....however this seeded fruit is ment to be great for the body......