Living Healthy

Caloric Intake:

Based on my current maintenance caloric intake of 2,200 calories, I will reduce my caloric intake by 200 or 1,400 per week. So I will not consume more than 2,000 calories per day. Also, I will walk 2,000 steps on the treadmill per day. 2,000 steps day burns 100 calories. So I will burn around 700 calories per week. 1,400 + 700 is 2,100 calories per week which is around 0.5 lb per week.

Links to Enter My Data:

Below are the links to see the progress table and the forms to enter and update the progress tables.

Daily Progress Table
Daily Progress Entry Form
Update Progress Entry Form

Link to the Nutrition Tracking Database:

Below is the link to the nutrion tracking database and the reporting page:

Add Food Page
Log Daily Page
Reporting Page

Link to the General Nutrition Info:

Daily Nutrition

Nutrition - Meats:

1. Consume protein of ~ 170 grams per day - 50 grams from Whey Protein and ~ 120 grams from food.
2. Consume ~ 200 grams of chicken breast 6 times per week - 4 lunches and 2 dinners.
3. Consume ~ 200 grams of fish 4 times per week - 2 lunches and 2 dinners.
4. Consume ~ 200 grams of beef ONLY once per week. This is part of the cholesterol reduction strategy.
5. Consume ~ 200 grams of mutton ONLY once per week. This is part of the cholesterol reduction strategy.
6. Consume ~ 200 grams of pork ONLY once per week. This is part of the cholesterol reduction strategy.
7. Eat out once a week to maintain sanity in the diet.

Nutrition - Non-Meats:

1. According to ChartGPT, oatmeal shall be consumed daily. Quaker Instant Oatmeal has 12 grams (PCA score of 57%) of protein. Each packet has 220 calories, 12g of Protein, 38g of Fiber with 4g of Dietary Fiber. However, this oats has 11g of added sugars. Need to look for another brand such as Steel Cut Oats with lower sugar.
2. According to ChartGPT, 2 tbsp of Ground flaxseed needs to be consumed daily. I will add 1 tbsp to morning shake and 1 tbsp to evening shake.
3. According to ChartGPT, berries need to be consumed daily. I will also add 1 cup to my morning shake and 1 cup o my evening shake.
4. Need to incorporate the following leafy greens with several meals during the week: spinach, lettuce, cabbage and beet greens.
5. Need to consume cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, and radishes in the diet.
6. Also need to incorporate beans and lentils in several meals during the week.
7. Consume a small handful (about 10 pcs) of almonds, walnuts or cashews.
8. For cooking oil, only use Olive or Avacado oils.

Supplements:

1. 2,000 mg/day fish oil supplements
2. 5 grams of creatine daily
3. Psyllium husk - 1 tbsp daily
4. Plant sterols - 1 to 2 g/day
5. Multivitamins - depending on needs
6. L-Leusine
7. to be continued....

Peptides:

MK-2866

1. MK-2866 (Ostarine). Start a 6 week cycle on 08/18/2025.
   MK-2866 is a Selective Androgen Receptor Modulator (SARM)
   How it works: Directly binds to androgen receptors in muscle and bone to stimulate muscle growth and bone density.
   Benefits:
   
   1. Builds lean muscle mass
   2. Preserves muscle during calorie deficit
   3. Increases strength
   4. Minimal water retention compared to steroids
   5. Generally mild side effects, some testosterone suppression possible. After 6 weeks of taking it. Cycle off it and start PCT the day after your last MK-2866
      dose or within 24-48 hours. Take Tamoxifen (Nolvadex) for 21 to 28 days.
      Along with Zinc 50mg and Vitamin D3 5000IU.
   Ideal if you want:
   
   1. Lean muscle gain or recomp
   2. Strength improvements
   3. Low risk of water weight gain
   4. Shorter cycles (6 to 8 weeks typically)
   Common Side Effects of MK-2866:
   
   1. Mild Testosterone Suppression. Like most SARMs, MK-2866 can suppress your natural testosterone production, especially at higher doses or longer cycles. Again, as noted above cycle off it after 6-8 weeks and take Tamoxifen (Nolvadex) for 21 to 28 days.
   2. Headaches - Some users report mild headaches, often related to dosage or hydration.
   3. Fatigue - Feelings of tiredness or lethargy can occur, especially during the initial phase.
   4. Nausea or Upset Stomach - Some experience mild gastrointestinal discomfort.
   5. Joint Pain or Stiffness - Usually mild, sometimes due to rapid muscle growth or changes in activity.
   6. Mood Changes - Some report slight mood swings or irritability.
   Dosage:
   
   1. Start at 1 mg/day to assess tolerance.
   2. Can increase to 15 mg/day if needed for stronger muscle retention/growth.
   3. Do not exceed between 6 to 8 weeks. Can restart after 2 to 3 weeks.
   4. Watch for any unusual symptoms (e.g., headaches, fatigue).
   5. Consider blood work before/after cycle (hormone panel, liver/kidney).
   Program is is the post-recovery phase which lasts for 12 weeks. So after the initial 6 week MK-2866 phase, do the following for another 12 weeks before starting a second cycle:
   
   1. Week 1-2: Transition Phase - Keep training intensity the same, avoid sudden volume drop; maintain 150–170g protein/day; start natural T-support with taking the following each day:
      • Tamoxifen (Nolvadex)- 20 grams per day
      • Vitamin D 5,000 IU
      • Creatine monohydrate — 5g daily (retains strength & fullness).
      • Zinc 25-40 mg
      • Magnesium glycinate — 300–400 mg/day (sleep & recovery).
      • Omega-3
      • Ashwagandha — 600 mg/day (may help testosterone & stress).
   2. Week 3-4: Recovey - Testosterone should be rebounding — check energy/libido; optional lab check (total T, free T, SHBG).
   3. Continue with Tamoxifen (Nolvadex)- but at 10 grams per day
   4. Week 5: Consolidation - Push progressive overload again, add 2.5–5 lbs on lifts weekly if possible; keep calories around maintenance or slightly above.
   5. Week 9+: Long-term retention - You should be fully hormonally recovered; train as normal with planned deloads every 8-10 weeks.
   6. Week 10: Start GW-501516 and MK-677.

GW-501516

2. GW-501516, commonly known as Cardarine, is a chemical compound developed initially for its potential benefits in treating metabolic and cardiovascular diseases. It’s classified as a PPARδ (Peroxisome Proliferator-Activated Receptor delta) agonist.
   Benefits:
   
   1. Enhanced Endurance and Stamina: GW-501516 activates the PPARδ receptor, which boosts the body’s ability to burn fat for energy. And can improve endurance performance and stamina during workouts or athletic activities.
   2. Fat Loss: By increasing fat metabolism, it may help reduce body fat while preserving lean muscle mass. And it shifts energy use from carbohydrates to fat, supporting fat burning especially during exercise.
   3. Improved Metabolic Health: Shows potential to improve lipid profiles by increasing HDL (“good cholesterol”) and decreasing LDL (“bad cholesterol”). And May improve insulin sensitivity, which is beneficial for blood sugar regulation.
   4. Muscle Sparing: While primarily for fat burning and endurance, GW-501516 may also help maintain muscle mass during calorie restriction.
   Common Side Effects of GW-501516
   
   Dosage:
   
   1. Start at 10 mg/day for mild endurance/fat loss benefits.
   2. Increase up to 20 mg/day if you want more endurance or fat burn.
   3. Take with or without food; morning dosing matches natural rhythms.
   4. Watch for any unusual symptoms (e.g., headaches, fatigue).
   5. Consider blood work before/after cycle (hormone panel, liver/kidney).
   
   Program 1
   Program 2