9/19
Training
Squats - 205x3, 225x3, 230x3 FSL AMRAP (6)
Deadlifts 5x10 225
Hyperextensions 4x10 45
Standing Cable Crunches 2x20 25
Nutrition
Total - 1799Cals 188P/168C/43F
Meal 1 - 428Cals 63P/41C/9F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 477Cals 31P/43C/20F
4 Eggs
150g Shredded Potatoes
1 Cup Veggies
Meal 3 Pre Workout - 377Cals 45P/44C/4F
10 Oz Tilapia
100g White Rice
1 Cup Mixed Veggies
Meal 4 - 537Cals 51P/44C/16F
93/7 8 Oz Ground Beef
100g White Rice
1 Cup Mixed Veggies
Supplementation
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
5 Likes
9/22
Training
Seated Military Press - 135x5, 145x3, 160x1 FSL AMRAP (11)
Bench Press 5x10 145
Barbell Rows 5x10 160
DB Hammer Curls 3x12 45
Skullcrushers 3x10 70
Single Arm Tricep Pushdowns 3x10 15
Face Pulls 2x20 20
20 Min Peloton
Nutrition
Total - 1812Cals 216P/132C/44F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 534Cals 50P/42C/16F
93/7 8 Oz Ground Beef
150g White Rice
Meal 3 Pre Workout - 310Cals 42P/29C/4F
10 Oz Tilapia
100g White Rice
Meal 4 - 502Cals 54P/20C/20F
4 Eggs
1 Cup Egg Whites
100g Shredded Potatoes
Supplementation
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
4 Likes
Notice you use honey everyday. Have read/heard good things about it. Have you noticed any benefit?
Nothing I can prove with science, they say local honey helps with allergies and your immune system both of which seem to improve when I have it in my diet.
4 Likes
9/23
Weight - 206 lbs.
Training
Deadlifts - 285x5, 320x3, 365x1
Squats 5x10 155
Hyperextension 3x15 45
Weighted Cable Crunches 2x25
Nutrition
Total - 1812Cals 216P/132C/44F
Meal 1 - 467Cals 70P/42C/3F
Meal 2 Pre Workout - 534Cals 50P/42C/16F
Meal 3 Pre Workout - 310Cals 42P/29C/4F
Meal 4 - 502Cals 54P/20C/20F
Supplementation
100mg Test C
4 Likes
9/25
Weight- 205.4
BP - 103/65 – 64
Fasted BG - 118
Training
Bench Press - 175x5, 200x3, 225x1 FSL AMRAP (11)
DB Shoulder Press 5x10 50
Lat Pulldowns 5x10 120
DB Hammer Curls 3x12 45
Skullcrushers 3x12 45
DB Rolling Tricep Ext. 3x12 20
Face Pulls 2x20 25
20 Min Peloton Bike
Nutrition
Total - 1812Cals 216P/132C/44F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 534Cals 50P/42C/16F
93/7 8 Oz Ground Beef
150g White Rice
Meal 3 Post Workout - 269Cals 37P/28C/0F
8 Oz Cod
100g White Rice
Meal 4 - 502Cals 54P/20C/20F
4 Eggs
1 Cup Egg Whites
100g Shredded Potatoes
Supplementation
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
4 Likes
For the most part, the “theys” that say this tend to be old wives tales and anecdotes. However, Alexander Cortes (part of John Meadows Mountain Dog Diet team) had some great things to say on the subject
For me, I’m a fan of it because it’s a totally unprocessed sugar that is “ancestrally appropriate”. Which is to say: we’ve been eating it as a species since, like, forever, such that our biology certainly has all the tools and mechanisms to properly process it and put it to use. If I sit down and eat a snickers bar, I’m going to be hurting, but even with a primarily carnivore diet, when I eat honey once a week, I feel just fine afterwards. No sugar crash or spike/buzz.
2 Likes
9/26
Stats
Weight- 205.2
BP - 111/66 – 60
Fasted BG - 106
Training
Squats - 195x5, 225x3, 245x1
Deadlifts 3x10 225
Weighted Cable Crunches 2x25 25
Hyperextensions 2x15 45
Nutrition
Total - 1812Cals 216P/132C/44F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 534Cals 50P/42C/16F
93/7 8 Oz Ground Beef
150g White Rice
Meal 3 Post Workout - 269Cals 37P/28C/0F
8 Oz Cod
100g White Rice
Meal 4 - 502Cals 54P/20C/20F
4 Eggs
1 Cup Egg Whites
100g Shredded Potatoes
Supplementation
100mg Test C
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
Will be reducing volume on main accessories to 3x10 and cardio to 2-3x 20 min sessions a week going into the next training cycle as we cut these last few lbs. Starting to get lethargic.
4 Likes
9/29
Weight- 206
BP - 111/66 – 60
Fasted BG - 111
Training
Seated Military Press - 135x5, 140x5, 145x5, FSL AMRAP (11)
Bench Press 5x10 165
DB Rows 3x10 70
DB Hammer Curls 1x14, 2x12 45
Skullcrushers 3x10 45
DB Rolling Tricep Ext. 2x6 30, 1x15 20
Face Pulls 2x20 25
Nutrition
Total - 1618Cals 212P/90C/43F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 470Cals 48P/29C/16F
93/7 8 Oz Ground Beef
100g White Rice
Meal 3 Post Workout - 180 Cals 40P/0C/4F
10 Oz Tilapia
Meal 4 - 502Cals 54P/20C/20F
4 Eggs
1 Cup Egg Whites
100g Shredded Potatoes
Supplementation
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
4 Likes
9/30
Weight- 205.4
BP - 116/65 – 66
Fasted BG - 112
Training
Deadlifts - 290x5, 315x5, 330x5
Squats - 3x10 195
Hyperextensions 2x15 50
Weighted Cable Crunches 2x25 30
Nutrition
Total - 1618Cals 212P/90C/43F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 470Cals 48P/29C/16F
93/7 8 Oz Ground Beef
100g White Rice
Meal 3 Post Workout - 180 Cals 40P/0C/4F
10 Oz Tilapia
Meal 4 - 502Cals 54P/20C/20F
4 Eggs
1 Cup Egg Whites
100g Shredded Potatoes
Supplementation
100mg Test C
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
4 Likes
10/2
Weight- 205
BP - 103/65 – 64
Fasted BG - 104
Training
Bench Press - 185x5, 195x5, 200x5 FSL AMRAP (11)
Seated DB Press 3x10 60
Lat Pulldowns 4x10 120
DB Hammer Curls 3x14 45
Skullcrushers 3x10 55
DB Rolling Tricep Ext. 3x15 20
Face Pulls 2x25 20
Nutrition
Total - 1618Cals 212P/90C/43F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 470Cals 48P/29C/16F
93/7 8 Oz Ground Beef
100g White Rice
Meal 3 Post Workout - 180 Cals 40P/0C/4F
10 Oz Tilapia
Meal 4 - 502Cals 54P/20C/20F
4 Eggs
1 Cup Egg Whites
100g Shredded Potatoes
Supplementation
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
4 Likes
10/3
Weight- 204.7
BP - 111/65 – 66
Fasted BG - 100
Training
Squats - 200x5, 215x5, 230x5 FSL AMRAP (8)
Deadlift 5x10 270
Weighted Cable Crunches 2x25 30
Hyperextensions 2x15 55
Nutrition
Total - 1618Cals 212P/90C/43F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 470Cals 48P/29C/16F
93/7 8 Oz Ground Beef
100g White Rice
Meal 3 Post Workout - 180 Cals 40P/0C/4F
10 Oz Tilapia
Meal 4 - 502Cals 54P/20C/20F
4 Eggs
1 Cup Egg Whites
100g Shredded Potatoes
Supplementation
100mg Test C
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
4 Likes
10/6
Weight- 205.4
BP - 120/65 – 68
Fasted BG - 104
Training
Seated Military Press - 140x3, 145x3, 155x3 FSL AMRAP (11)
Bench Press 5x10 165
Barbell Rows - 5x10 145
DB Hammer Curls - 3x14 45
Skullcrushers - 3x15 55
DB Tricep Rolling Ext. - 2x20 20
Face Pulls - 2x25 25
Peloton Bike - 20 Min
Nutrition
Total - 1618Cals 212P/90C/43F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 470Cals 48P/29C/16F
93/7 8 Oz Ground Beef
100g White Rice
Meal 3 Post Workout - 180 Cals 40P/0C/4F
10 Oz Tilapia
Meal 4 - 502Cals 54P/20C/20F
4 Eggs
1 Cup Egg Whites
100g Shredded Potatoes
Supplementation
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
4 Likes
10/7
Weight- 203.8
BP - 116/52 – 68
Fasted BG - 100
Training
Deadlifts - 315x3, 330x3, 350x3 FSL AMRAP (6)
Squats 3x10 195
Weighted Cable Crunches - 2x25 25
Hyperextensions - 2x16 55
Nutrition
Total - 1618Cals 212P/90C/43F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 470Cals 48P/29C/16F
93/7 8 Oz Ground Beef
100g White Rice
Meal 3 Post Workout - 180 Cals 40P/0C/4F
10 Oz Tilapia
Meal 4 - 502Cals 54P/20C/20F
4 Eggs
1 Cup Egg Whites
100g Shredded Potatoes
Supplementation
100mg Test C
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
4 Likes
10/9
Weight- 204.2
Training
Bench Press - 190x3, 200x3, 215x3 FSL AMRAP (13)
DB Shoulder Press 3x10 60
Nutrition
Total - 1618Cals 212P/90C/43F
Meal 1 - 467Cals 70P/42C/3F
Meal 2 Pre Workout - 470Cals 48P/29C/16F
Meal 3 Post Workout - 180 Cals 40P/0C/4F
Meal 4 - 502Cals 54P/20C/20F
Supplementation
Berberine 1200mg
So crazy to me to see the progress in just 3 months. I’m hooked.
5 Likes
SvenG
October 9, 2025, 5:42pm
76
Looking big and strong, mate. Keep up the good work—it’s clearly paying off!
BlackSheep00:
see the progress
you are looking fantastic, well done.
10/10
Weight- 203.8
BP - 120/60 – 64
Fasted BG - 92
Training
Squats - 225x3, 230x3, 245x3 FSL AMRAP (8)
Deadlifts 3x10 275
Weighted Cable Crunches 2x25 25
Hyperextensions 2x15 65
Nutrition
Total - 1618Cals 212P/90C/43F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 470Cals 48P/29C/16F
93/7 8 Oz Ground Beef
100g White Rice
Meal 3 Post Workout - 180 Cals 40P/0C/4F
10 Oz Tilapia
Meal 4 - 502Cals 54P/20C/20F
4 Eggs
1 Cup Egg Whites
100g Shredded Potatoes
Supplementation
Test C 100mg
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
4 Likes
10/13
Weight- 202.6
BP - 115/67 – 67
Fasted BG - 96
Training
Seated Military Press - 135x5, 145x3, 165x1 FSL AMRAP (13)
Bench Press 5x10 165
Barbell Row 3x10 155
Lateral Raises 2x12 20
DB Hammer Curl 3x10 50
Skullcrushers 3x12 65
Rolling DB Tricep Ext. 1x18, 1x15 20
Face Pulls 2x25 20
30 Min Peloton Bike
Nutrition
Total - 1701Cals 206P/120C/43F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 511Cals 50P/41C/16F
93/7 8 Oz Ground Beef
235g Sweet Potato
Meal 3 Post Workout - 233 Cals 42P/12C/4F
10 Oz Tilapia
100g Vegetables
Meal 4 - 549Cals 54P/31C/20F
4 Eggs
1 Cup Egg Whites
100g White Rice
Supplementation
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
3 Likes
10/14
Weight- 201.3
BP - 120/64 – 67
Fasted BG - 98
Training
Deadlift - 295x5, 330x3, 370x1
Squats 4x10 190
Weighted Cable Crunches 2x25 25
Hyperextensions 2x15 65
Nutrition
Total - 1635Cals 207P/106C/43F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 522Cals 51P/43C/16F
93/7 8 Oz Ground Beef
250g Sweet Potato
Meal 3 Post Workout - 233 Cals 42P/12C/4F
10 Oz Tilapia
100g Vegetables
Meal 4 - 472Cals 54P/14C/20F
4 Eggs
1 Cup Egg Whites
100g Vegetables
Supplementation
Test C 100mg
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
3 Likes
