Approved Log My Competition Log - SpoonT

Checking in for essentially the last day of the comp. Gunna start collating all my data into a nice big post, last workout today (for the comp) and will take photos tomorrow. Excited see all the progress everyone has made.
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@SpoonT the power logger used in the competition is impressive; your dedication is truly commendable. I’m really excited to see the results! With even half the effort in logging, your bound to achieve incredible outcomes. Wishing you the best of luck in the competition — it’s been an enjoyable experience sharing this journey with you!
 

Final Transformation Post – (May–Sept 2025)


Starting Stats (19 May 2025 – Week 0)

  • Age: 34
  • Height: 172cm (Corrected and remeasured by my wife recently to 174cm)
  • Weight: 88kg
  • Body Fat %: 28.6% (Evolt scan)
  • Training Experience: 4 years
  • Big Lifts:
    • Bench Press – 80kg × 8
    • Pull-ups – 6 reps (unweighted)
    • OHP – 52.5kg × 8
  • Cycle / TRT: TRT dose of Test E (approx 60mg 2×/week to start)
  • Supplements: Creatine, protein, vitamins/minerals
  • Goal: Drop body fat while maintaining or building muscle

Ending Stats (26 Sept 2025 – Week 18)

  • Weight: 91.1kg
  • Body Fat %: 18.9% (Evolt scan)
  • Total Fat Mass: Down from 25.2kg → 17.2kg (–8.0kg fat)
  • Skeletal Muscle Mass: Up from 34.7kg → 41.2kg (+6.5kg muscle)
  • Lean Body Mass: Up from 62.8kg → 73.9kg (+11.1kg LBM)
Lifts Progression
  • Bench Press: 80kg × 8 → 90kg × 8
  • Pull-ups: Bodyweight × 6 → +10kg × 8
  • OHP: 52.5kg × 8 → 50kg × 9
Consistency
  • 5 sessions/week Mon–Fri
  • Only 5 missed days total across 18 weeks
  • Food tracked daily for entire competition
Looking at the stats I'm incredibly happy with this, I lost fat and gained muscle and strength which was the ultimate goal.
 
Evolt Body Scan Data

Date

Weight

BF %

Fat Mass

Skeletal Muscle

Lean Mass

16/05/25

88.0

28.6%

25.2kg

34.7kg

62.8kg

18/07/25

89.3

23.4%

20.9kg

38.0kg

68.4kg

29/08/25

91.3

19.8%

18.1kg

40.7kg

73.2kg

26/09/25

91.1

18.9%

17.2kg

41.2kg

73.9kg

Body Fat % Comparison

  • Evolt Scan (start → finish): 28.6% → 18.9%
    • All scans taken under the same conditions (time of day, food, water, supplements). Even if absolute % is off, the difference between scans should be accurate.
  • Navy Tape Method (waist/neck): 23%
  • Visual Estimate (comparison to charts): ~17–19%
Overall Range: 17–23% BF, averaging ~19–20%.

Would've loved to get a Dexa scan to really dial in the accuracy but couldn't find one easily accessible at a reasonable price in time. Instead I figured I’d get a couple of sources. The visual estimate is from ChatGPT, a lot of people have been talking about how its pretty good at ballparking it pretty accurately and put me roughly around the same spot the Evolt scan did. However, my research into the bioimpedance scans like the Evolt ones does mention it can be inaccurate up to 10% which is pretty big, so I take it with a heavy grain of salt. Navy method I expect to be a little more accurate, but there as well it's only guessing based off a couple of measure points of data, so can only be so accurate. Overall, I'm well on my way to <15% regardless, and as inaccurate as the evolt scan can be, considering my care for same conditions for all the scans, the number might be a little off, but the difference between the scans should be pretty accurate, and in that case I lost a whole 10% bodyfat which I feel is huge and I'm super happy and proud of that. (even if I still feel like I have a way to go)
 
FFMI & Muscular Potential
  • Normalized FFMI: 23.5
  • Maximum natural bodyweight (est.): 93.1kg
  • Lean body mass still to gain (est.): 9kg
  • Fat mass still to lose (est.): 7kg
Relative Development
  • Torso: 94% of natural potential (5% overdeveloped)
  • Upper Arm: 89% (1% underdeveloped)
  • Forearm: 86% (4% underdeveloped)
  • Neck: 97% (8% overdeveloped)
  • Thigh: 90% (perfect)
  • Calf: 82% (9% underdeveloped)
I stumbled across the FFMI index pretty recently and found it really interesting considering all the science behind and the bodybuilding and gear usage (it's big use is to see if you've hit your natty limit). As much as it talks about not being accurate if I'm not six-pack lean, I still threw my numbers and measurements in there and hopefully it can still be useful information for me, at the very least, I can compare these numbers to my numbers when I do get to six-pack lean and compare.

Calculator I used if you're curious

FFMI Calculator: Calculate your genetic muscular potential
 
Training Overview
  • Program: Modified bro-split (compound lift + iso work for other groups)
  • Session Length: 30–40 minutes at lunch, 5×/week
  • Cardio: 3 minutes warm-up each session + weekend steps
  • Progress: Exercises rotated occasionally but structure kept consistent
Training was where I was most consistent, changed up a number of exercises but still hit all the same muscles and muscle groups every week consistently. Managed to maintain progressive overload most of the comp with a couple of small deloads for recovery and injury prevention. Still do need to up my cardio, but I hate it.



Diet & Supplements

Diet:

  • ~2500 kcal/day, 200g+ protein Mon–Fri
  • Weekends: flexible eating, still under 2500 kcal
  • Refeeds every 2 weeks at 3000 kcal
  • Improvements: reduced processed snacks, higher fibre intake
Supplements:
  • AM: Protein Water, Magnesium, Creatine, FactionLabs Deficit Preworkout, Omega-3, Vitamin D, NAC
  • PM: Zinc, Melatonin
Gear Cycle:
  • 29 May: Started 60mg Test E 2×/week (TRT dose)
  • 10 July: Increased to 125mg 2×/week (0.5ml @ 250mg/ml)
  • 18 Sept: Increased to 250mg 2×/week (1ml @ 250mg/ml)
  • AI: On hand but not needed so far.

Diet was super consistent so I'm very happy with that, had the occasional blow out but looking at my spreadsheet I averaged the 2500 cals. Considering the near 0kg weight change I'm confident my maintenance cals are 2500, do kinda wish they were higher but it does give me an accurate number to work with for bulks and cuts going forward. I'm now no longer food tracking, hitting the diet fatigue hard so I'm hoping I can just stay consistant with most of my habits and dropping the tracking will give me the break I need. Will allow myself to drop the tracking whilst I'm at 500mg of test a week as hopefully that will work to minimise any negative impacts. The gear itself worked wonders, looking at my body scans before I started TRT I was making decent progress, weight was going down and muscle loss was minimal, but adding in just the TRT changed that to fat going down and muscle going up, which was awesome. I've had pretty much 0 side effects, no noticeable estrogen sides, no gyno (thank god) or anything, so no reason to touch the AI, worse was minor back pimple break out which pretty much went away after a couple of days of extra zinc.
 
Progress Photos
  • Start (19 May 2025)
  • End (26 Sept 2025)

I still have very mixed thoughts about looking at myself in the mirror but, ultimately I cannot deny that I've made great progress, and not just from the start of this comp, it's been a journey. I will hit that goal of being happy with what I see in the mirror, body dysmorphia my ass.
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Overall
For the most part this comp was pretty easy for me, I already was hard into tracking lots of data for this weightloss journey of mine, this just gave me an excuse to share that data with others. The feedback, knowledge, inspiration and the support on this forum is incredible and is not something I would've expected, last time I posted a photo of the progress I'd made I got called the very textbook definition of skinnyfat (to be fair, this was on /fit/). Huge shout out to all the other posters and the progress they've made, you've all given me some fantastic goals to work towards, I don't think I'll ever be a bodybuilder on stage but I'll be happy with the strongest dad at school pick up.



What’s Next

I feel like this is my biggest question at the moment, I'm not really sure but keeping it simple, more of the same. I have no intention of stopping yet, I haven't hit all my goals, I wanna be strong, I wanna look strong and I wanna look lean. The next target is 15%, and keep pushing bigger and heavier things. For now, the workout program will continue the same, diet will take a short backseat, 500mg a week of Test E until end of November which will put me at 20 weeks above TRT, after that I'll drop back to a TRT cruise and reassess. I definitely have no problem using gear and it's definitely worked well for me but I'll be happy to just cruise on a TRT dose once I hit my main goals, another cycle or two to help me get there in the meantime.



Huge thank you to everyone that has followed along and given me feedback, support and positive reinforcement, I've never felt as good about myself as a I do now. Remember, exercise and diet are incredibly Sisyphean, we do the same thing over and over and will continue doing so forever, we must embrace the absurdity of it and remember Camus "The struggle itself toward the heights is enough to fill a man's heart. One must imagine Sisyphus happy."
 
"You should be super proud of the results you've achieved! You demonstrated sustained efforts, driven by dedication and consistent tracking throughout the competition, have truly paid off. This experience will position you even better next time to overcome obstacles and eliminate anything that stands in your way. Remember, stats don't lie — they can't hide behind photos, and in the end, it’s all about how you feel: confident, accomplished, and ready to win!

It's been a privilege to follow along on your journey. Keep pushing forward—big things are ahead!"
 
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Evolt Body Scan Data

Date

Weight

BF %

Fat Mass

Skeletal Muscle

Lean Mass

16/05/25

88.0

28.6%

25.2kg

34.7kg

62.8kg

18/07/25

89.3

23.4%

20.9kg

38.0kg

68.4kg

29/08/25

91.3

19.8%

18.1kg

40.7kg

73.2kg

26/09/25

91.1

18.9%

17.2kg

41.2kg

73.9kg

Body Fat % Comparison

  • Evolt Scan (start → finish): 28.6% → 18.9%
    • All scans taken under the same conditions (time of day, food, water, supplements). Even if absolute % is off, the difference between scans should be accurate.
  • Navy Tape Method (waist/neck): 23%
  • Visual Estimate (comparison to charts): ~17–19%
Overall Range: 17–23% BF, averaging ~19–20%.

Would've loved to get a Dexa scan to really dial in the accuracy but couldn't find one easily accessible at a reasonable price in time. Instead I figured I’d get a couple of sources. The visual estimate is from ChatGPT, a lot of people have been talking about how its pretty good at ballparking it pretty accurately and put me roughly around the same spot the Evolt scan did. However, my research into the bioimpedance scans like the Evolt ones does mention it can be inaccurate up to 10% which is pretty big, so I take it with a heavy grain of salt. Navy method I expect to be a little more accurate, but there as well it's only guessing based off a couple of measure points of data, so can only be so accurate. Overall, I'm well on my way to <15% regardless, and as inaccurate as the evolt scan can be, considering my care for same conditions for all the scans, the number might be a little off, but the difference between the scans should be pretty accurate, and in that case I lost a whole 10% bodyfat which I feel is huge and I'm super happy and proud of that. (even if I still feel like I have a way to go)
Absolutely massive achievement! Putting on over 11kg of lean mass whilst losing 10% bodyfat is no easy feat, hard work and committment is the only way to achieve that. Awesome stuff 💪
 
Evolt Body Scan Data

Date

Weight

BF %

Fat Mass

Skeletal Muscle

Lean Mass

16/05/25

88.0

28.6%

25.2kg

34.7kg

62.8kg

18/07/25

89.3

23.4%

20.9kg

38.0kg

68.4kg

29/08/25

91.3

19.8%

18.1kg

40.7kg

73.2kg

26/09/25

91.1

18.9%

17.2kg

41.2kg

73.9kg

Body Fat % Comparison

  • Evolt Scan (start → finish): 28.6% → 18.9%
    • All scans taken under the same conditions (time of day, food, water, supplements). Even if absolute % is off, the difference between scans should be accurate.
  • Navy Tape Method (waist/neck): 23%
  • Visual Estimate (comparison to charts): ~17–19%
Overall Range: 17–23% BF, averaging ~19–20%.

Would've loved to get a Dexa scan to really dial in the accuracy but couldn't find one easily accessible at a reasonable price in time. Instead I figured I’d get a couple of sources. The visual estimate is from ChatGPT, a lot of people have been talking about how its pretty good at ballparking it pretty accurately and put me roughly around the same spot the Evolt scan did. However, my research into the bioimpedance scans like the Evolt ones does mention it can be inaccurate up to 10% which is pretty big, so I take it with a heavy grain of salt. Navy method I expect to be a little more accurate, but there as well it's only guessing based off a couple of measure points of data, so can only be so accurate. Overall, I'm well on my way to <15% regardless, and as inaccurate as the evolt scan can be, considering my care for same conditions for all the scans, the number might be a little off, but the difference between the scans should be pretty accurate, and in that case I lost a whole 10% bodyfat which I feel is huge and I'm super happy and proud of that. (even if I still feel like I have a way to go)
Love this write up here. Awesome improvement bro. 11kg lean mass is crazy
 
Training Overview
  • Program: Modified bro-split (compound lift + iso work for other groups)
  • Session Length: 30–40 minutes at lunch, 5×/week
  • Cardio: 3 minutes warm-up each session + weekend steps
  • Progress: Exercises rotated occasionally but structure kept consistent
Training was where I was most consistent, changed up a number of exercises but still hit all the same muscles and muscle groups every week consistently. Managed to maintain progressive overload most of the comp with a couple of small deloads for recovery and injury prevention. Still do need to up my cardio, but I hate it.



Diet & Supplements

Diet:
  • ~2500 kcal/day, 200g+ protein Mon–Fri
  • Weekends: flexible eating, still under 2500 kcal
  • Refeeds every 2 weeks at 3000 kcal
  • Improvements: reduced processed snacks, higher fibre intake
Supplements:
  • AM: Protein Water, Magnesium, Creatine, FactionLabs Deficit Preworkout, Omega-3, Vitamin D, NAC
  • PM: Zinc, Melatonin
Gear Cycle:
  • 29 May: Started 60mg Test E 2×/week (TRT dose)
  • 10 July: Increased to 125mg 2×/week (0.5ml @ 250mg/ml)
  • 18 Sept: Increased to 250mg 2×/week (1ml @ 250mg/ml)
  • AI: On hand but not needed so far.

Diet was super consistent so I'm very happy with that, had the occasional blow out but looking at my spreadsheet I averaged the 2500 cals. Considering the near 0kg weight change I'm confident my maintenance cals are 2500, do kinda wish they were higher but it does give me an accurate number to work with for bulks and cuts going forward. I'm now no longer food tracking, hitting the diet fatigue hard so I'm hoping I can just stay consistant with most of my habits and dropping the tracking will give me the break I need. Will allow myself to drop the tracking whilst I'm at 500mg of test a week as hopefully that will work to minimise any negative impacts. The gear itself worked wonders, looking at my body scans before I started TRT I was making decent progress, weight was going down and muscle loss was minimal, but adding in just the TRT changed that to fat going down and muscle going up, which was awesome. I've had pretty much 0 side effects, no noticeable estrogen sides, no gyno (thank god) or anything, so no reason to touch the AI, worse was minor back pimple break out which pretty much went away after a couple of days of extra zinc.
Dropping tracking for a bit is fair, as long as your habits stick you’ll be fine. Only other thing I’d push is cardio, not just for fat loss but for long term heart health, especially on gear. Otherwise looks like you’re on the right path.
 
Progress Photos
  • Start (19 May 2025)
  • End (26 Sept 2025)

I still have very mixed thoughts about looking at myself in the mirror but, ultimately I cannot deny that I've made great progress, and not just from the start of this comp, it's been a journey. I will hit that goal of being happy with what I see in the mirror, body dysmorphia my ass.
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Insane results bro.
 
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