You may not know who the man in this photo is, but he is the living embodiment of why I founded BioLongevity Labs:
To give high-performance athletes unlimited access to pharmaceutical-grade products that are independently 3rd-party tested and manufactured in the USA.
His name is Alex Padron, and he is a living masterclass in high-level peptide optimization… more specifically, an insane 2.2 month case study of Follistatin (FLGR242) used the right way.
→ Which you can get at this link for 15% OFF using code Alex15
He’s spent the last two years of his life on a whirlwind journey:
Qualifying to compete on stage at a national level
Stepping on stage and achieving a Top 5 placement in his debut
And the insane part about all of this?
He went into his first IFBB show with a brutally documented 10-week prep that included the use of FLGR242.
Alex was able to add 15lbs of lean body mass in that short time frame while dropping his body fat from a lean 12% to an absolutely peeled 4%.
An accomplishment otherwise considered as a physiological impossibility, but made possible with brutal execution and tip-of-the-spear pharmacology.
Keep reading and you’ll see how Alex was able to strip his body fat to the bone and push the limits of the human body to its absolute peak.
I must warn you though… Alex is OBSESSIVE with his tracking.
Every macronutrient weight to the gram, every dose measured out as precisely as possible, and every bout of exercise tracked to the minute.
Enjoy!
Building Up The Body From A Young Age
Q: Let’s start from the very beginning. How did you get into weightlifting? Was it something you did to supplement your athletic pursuits, or something you got inspired to do by someone else? Did you have the genetic gift for bodybuilding from Day 1?
A: To that last question, not at all.
I was the bullied kid growing up. I had braces, wore glasses, and I was super-skinny. I wasn’t fat, but I had a lot of that baby chub on my frame.
I started working out in my dad’s gym, and it was the one in the room you’re not supposed to go into.
But to the second question, I’ve always been in some kind of sport. Wrestling, football, baseball, gymnastics, you name it. It kept me really busy for most of my teens.
Around 16-18 years old was when I got bit by the bodybuilding bug. I did my first show around that time in 2011-2012, and it just so happened to be Jay Cutler’s first show at the Ponds.
After that, I did a few more shows and then stopped around 2015. I took 7 years away from the stage, and returned in 2021 and started training at the Dragon’s Lair Gym in Las Vegas.
Everyone was on prep except for me. And it got me motivated because I thought it shouldn’t be all that hard to do what I’ve already done before.
So I started prep and then won my show in the Classic Physique category. Shortly after, I had some health issues in 2022-2023 that forced me to take an offseason. I recovered from those issues and then competed at a professional level in a different federation.
I managed to do well with them, and took a top 2 placement in the world championships.
Then in 2024, I wanted to go back to NPC (National Physique Committee) and become an IFBB Pro.
I just loved the competitive aspect of bodybuilding because it tapped into my background of sports and there’s nothing more I love than the thrill of pitting myself against other people.
Q: When you did your first competition, were you natural at the time? I ask because when people start their bodybuilding careers, they have this “fork in the road” moment where they have two choices: Proudly don the lifetime natty card, or truly take things to the next level. What was the catalyst that made you decide to go on the gear and do whatever it took to reach the highest echelons of aesthetic success?
A: Yes. I’m 31 now, I was natural until I was 27.
For myself, I’ve always been the guy to have abs and shredded veins all the time. I’d get lazy during the winter, and then get shredded again for the summer. That part never was hard for me.
What clicked was I was in the industry for so long, and around 25 years old I started getting my blood work. My testosterone levels were at 309 ng/dL.
It wasn’t just a low number on a piece of paper; it was something I truly felt. When I would wake up in the morning and go to work, I just had no energy. I couldn’t follow through on my plans or finish the things I wanted to accomplish.
So once I got the blood work back, they recommended a prescription for TRT and I jumped right in. Everything was good, my levels were back to normal and I finally felt like myself again.
When it comes to competitive bodybuilding, obviously you take a bit more so you can have a winning shot. Around 2-3 years ago, I got this nagging sense I was always playing it safe and decided I want to take more.
And to be clear, I don’t mean “more” in that I’m using grams of testosterone per week. But just enough to where I can be a champion at my craft. I can look good and I’m doing good, and where I’m at now allows me to be at a certain level. But if I want to be at this higher level, I have to make changes.
What can I add on? What can I take away? What will be affected by the decisions I make? How am I going to continue growing in size?
I also have to say there’s a lot of people who don’t want to go to that higher level of competition and they certainly don’t have to. But for myself, at least, because I was already taking what I had to take, I decided I might as well go for it. Even now, I don’t use anything crazy.
Q: It’s amazing to see how you were able to take bad circumstances and transform them into stepping stones for something exceptional. Throughout your career, have you ever touched peptides to give yourself an edge or were they something you never gave much attention to?
A: By 2024, I had already been through a lot of peptides. I was especially knowledgeable about BPC-157 and all the other peptides used for recovery. It’s something that was needed for what I was doing.
When 2025 started, I ended up having a Grade 3 acromioclavicular (AC) joint separation while snowboarding. And it wasn’t from anything cool like doing a backflip or a 360-degree spin off the half pipe. I was walking my niece and I slipped on ice.
So I was out from February 8th, right before that year’s Super Bowl, until July. I didn’t get around to starting my prep until August. BPC-157 and TB-500 were what I used to heal my joints and the muscles surrounding them.
It’s funny that I was able to recover in 5-6 weeks considering the doctors told me I was going to need surgery, who then changed their mind once they saw my full recovery.
So back to August 2025, I spent 10 weeks prepping for my first show of that year, won the overall category and qualified for nationals. I did another show two days later at the Amateur Olympia (this was now October 2025) and took 2nd place, which left me just short of being able to get my pro card.
Keep in mind that I was doing two shows back-to-back in October 2025, and within an extremely narrow timeframe. What usually happens in that scenario is you either stay lean, or you “spill over” and start enjoying life again.
Not wanting to give up so easily, I did another nationals-ranked show in Texas on December 13th, 2025. I managed to win within my class and finally get my IFBB pro card.
How An IFBB Pro Actually Eats Every Day
Q: When it comes to your food choices, I see a lot of candy. When you look at all these testimonials from IFBB professionals, they always talk about the super clean diet they eat without a single drop of sugar. In your case, it’s all about the candy. I have to ask… with all the gear you’re on, do you feel it allows you to better process “bad” foods than your body would normally be able to?
A: I can’t say for sure with 100% certainty. What I can say is genetically, I’ve always been able to “get away” with having things like cookies, candy bars, and sodas.
There’s days when I’m like “Man, if I have a clean diet…” and I’ve done the super-clean diet, and it gets me to a stage where I am not happy in my prep and moving on with my day-to-day correctly.
Yeah, this is bodybuilding, and this is how it’s proclaimed to be, and here’s what you have to do and follow, etc. And then there’s life, what you want to do, and how you want to enjoy the time you have on this Earth.
There’s two completely opposite worlds, but I want to have balance in both. And if I have a Reese’s peanut butter cup or a Three Musketeers bar, I’m not going to feel like I ruined everything. I had the treat, I know it was 240 calories and this many grams of proteins, carbs, and fats. I add it to my meal program, and see what I have to fix as a result of having it.
It really does come down to balance and people make this entire process far more difficult than it needs to be. You can still enjoy normal food. Just make it fit into your macros and know that if you add that to your daily intake, it will affect you differently than having the clean meal that you’re “supposed to have.”
Q: And that’s a good thing too, because a lot of people in your position take everything to the most neurotic extreme possible. Where that one Resse’s cup means the entire package of 6-8 cups is also going down with it. In your case, you’re able to keep it to “I had the one thing, I made the adjustment, and I move on”.
A: Food is a part of my life but it is far and away from my entire life.
I’ll confess my sins right here and say there are days where I’ve had 6-8 cookies. Sure, that’s not “optimal,” but am I doing this at two weeks out from a show? Definitely not. But if I was 5-6 weeks out and I had the 6 cookies, I’ll adjust for it. I’ll add in some extra cardio and that will definitely suck. I’ll have to make adjustments to my meal plan, and then tell my coach I had the cookies.
And here’s something I want to talk about that has become very prevalent in my industry: People are scared to death of telling the truth to their coaches.
They’ll have the one Reese’s peanut butter cup and it’s like “Oh shit, I had it, my coach is going to kill me, he’s going to tell me to do these things I don’t wanna do!”
I’m privileged to have such a good relationship with my current coach, where he trusts what I have to say and I trust what he has to say.
When we work together, I’ll be like: “Hey, I had this cookie and the ice cream bar along with all these other meals I had today. I did my cardio and added in an extra 3,000 steps on top of the 10,000 you wanted me to do”. If everything else is on point, this one treat is not going to throw me off today or for the remainder of my prep.
Now, if you’re doing this every day leading up to the show, that’s a whole different conversation.
But if you have this treat on one day out of the seven days in a week and everything else is at a 100%, now you’re at 99.1%. Not a big deal.
You’re going to be backstage shoveling honey, sodas and Sour Patch kids down your throat, yet you’re concerned about the one candy bar you’re going to eat right now? It’s the same thing.
Q: One thing I noticed is, and I don’t think naturals can get away with this as much, is your fat intake is extremely low. Why keep them there in your meals? We’re talking about 15g of fat throughout the entire day when that would be the normal content for a single meal within the day.
A: That was during my cut. So going into the first show as an IFBB Pro, I didn’t know my actual true weight cap. We get measured in height, and then depending on your height, that’s your weight cap.
When I did my last show at Nationals, it measured me shorter than I was. With that in mind, I have to prep for this weight. So that way when I go for my pro card, there’s no issues with cutting weight. I was about 13 pounds under the weight cap of the cap I thought I was, and then to find out that’s exactly where my weight cap was… was a shock.
But going back to your question, when I’m pushing hard to lose weight, it has to be high protein with low carbs and almost barely any fat. For me personally. ANd then we slowly started trickling in the fats. We kept them low until two weeks out with low carbs, and then we slowly added them back up.
It just sucks because you need fiber and all that other good stuff to digest your food properly. And I’m over here taking my digestive enzymes and everything. But even on a normal basis I don’t think I’m ever going beyond 40-50g of fats in a day. High protein, high carb, low fat is what works best for me.
Q: I also noticed you don’t do much dairy. Does it not sit right with you?
A: I’m not much of a dairy person in general. At the start of my prep, I’ll probably have my milk in my shakes. And then closer to show day, I swap it out with water just so I don’t have to factor in the macros and calories coming from milk.
A Bodybuilding Coach Is The Ultimate Deterrent For Long-Term Success
Q: How much of the bodybuilding game did you figure out by yourself before you hired a coach? Or were you one of those rare individuals who figured out everything by themselves and self-coached their way throughout the entire process without any outside help?
A: The FLGR242, I did this by myself on an experimental basis.
The coaching aspect, I’ve done this by myself for nearly 12 years now. I had a coach from 2021-2023, and I had a separate coach who helped me through these last few preps. Good friend of mine Blakeson Claire. We work very well together. lHe’ll have this program, and here’s my idea, and then we’ll collaborate on the program.
For peptides and everything, I did that all by myself and played off what would have been right for the given time. THe AOD-9604, the TB-500, the FLGR242 – that was all done by myself.
Q: Backtracking a bit to people being fearful of their coaches, have to wonder how many people have sabotaged their bodybuilding competitions simply because they didn’t want to do what the coach says. That relationship probably makes or breaks a lot of successes and failures behind the scenes, and more than what you or I see publicly.
A: Oh, it happens very often. I just saw three different posts on Instagram from people talking about all the things they keep a secret from their coaches. But you’re paying someone anywhere from $100-500 a month (or more). That coach created a diet and training program specifically for you, and if you’ve been working with them for a while, they know exactly how your body works.
So at what point in the process do you get to the state of mind where you tell yourself “Hey coach, I’m telling you all this, but I’m not going to tell you what I had”. So now you’re paying X amount of money for a coach to help you through everything and then you don’t tell them Y and Z because you’re afraid of the outcome of your coach giving you the harsh truth about your choice to go off-plan.
THAT’S THE POINT! You’re paying someone to denigrate you, because if they’re just being nice to you the whole time, you’re not going to achieve what you’re trying to achieve.
It’s easy to be like “Hey, I’m going to get a large iced vanilla latte at Starbucks for $16”. Or a Monster, which is $4 and actually better for you than the large coffee. But most people don’t know that. They just hear the horror stories about the high caffeine content and go to Starbucks.
These people are paying $20/day just for their coffee, and the math checks out to $140/week. You do that every single week. You can’t pay that for a coach and then fixt your diet? It’s the dumbest excuse I’ve ever heard.
Q: And going to your point about your coach knowing your body best, let’s use an example. He knows from experience that rice, honey cakes and candy work best for you during your carb-ups. You learned that together from trial and error. For some people, those same foods would cause a weird and unwanted reaction.
A: Exactly. For me, I can’t have red meat three weeks out. I have to cut them out and go back to chicken or fish, which is why I’ve been eating a lot of cod to start dropping the weight.
But we know that a day away from the show or even the day of, I can have a “dirty” meal. Just a burger to fill back out. Not everyone can have that, and it won’t make a big difference. So as long as it’s timed correctly, and you know it’ll work correctly, you’re in the clear. It’s something we learned and experienced, and that helps us work for the next prep.
What A Week Of Training Looks Like For An IFBB Pro
Q: Now, I AM going to have to call you out on something. I’m notorious for telling people across all my fat loss books to NEVER TRAIN FASTED NO MATTER WHAT. In your case, you do exactly the opposite. Can you explain your rationale behind this decision?
A: I’ve personally done both. I’ve had my meals before going into the gym so I can have a productive workout. But for me personally, I’ve always trained in a fasted state. The only other time I tried having food pre-workout was in 2024 with a coach I had at the time who insisted I trained in a fed state. And prior to that in 2021, I would be waking up at 3am and then training at noon. I wouldn’t have been able to pull off training while fasted back then and needed to have something in my system.
Outside of those two situations, food just never sat well with me and I would feel lethargic.
So while I train fasted, it’s not a true fast. I’ll explain what I mean. My last meal of the day would be 8pm-9pm. WHen I wake up, I drink half a liter of water and then take my pre-workout or coffee, and then train at 10:30am-11am, and then by 12:30pm-1pm I’l have a big meal of 800 calories.
You could technically call it an overnight fast, where I train when I wake up and then eat something right after.
I’ve definitely tried using pure liquid nutrition to get protein and carbs in before the workout, but for whatever reason it won’t sit right with my system. It will feel acidic, and then having the protein shake “come back up.”
Q: In terms of your workouts, how do you structure your week? I personally follow my own Positive Muscle Failure (PMF) methodology where I take 2 sets of 15-25 reps to failure on one exercise per major muscle group.
A: Mondays is back, and then it goes from Tuesday to Sunday: Chest, shoulders, rest, back, chest, legs. Each day has about 4-5 exercises, and 10-12 reps each. As long as I can get one more rep and I can go up in weight every single session, then I’m good. Beating last session’s numbers in the logbook is my ultimate goal.
Myself, I’m not necessarily a to-failure guy. There are some parts of my body where I haven’t found it to be necessary, such as my chest. Depending on the day, such as my second back session of the week, I’ll go to failure. BUt for the most peart everything stays the same. Same intensity, same push, same rep range, or at least try to get more rep than last time. And then I up the weight and start over.
Q: WOW! Do you always manage to increase the weight every single session? Do you ever have stalls or plateaus when you’re training?
A: For sure. Some days I just can’t push and I lower the weight a bit, but we’re talking about a 5-10lbs decrease at most.
Q: Going back to your back (pun intended), you mentioned it was the one body part where you had difficulty building up muscular density. When you started using FLGR242, did you adjust your training routine so that your week would be more back-specialized while leaving the other body parts at maintenance volumes?
A: Absolutely. My Monday back day was focused more on width, while my Friday back day was focused more on density and the finer details of that specific muscle group.
I would still push the same volumes of the other body parts I was working throughout the week. I wasn’t trying to stop doing one thing to focus on another. I just added one more back session on a specific detail.
By giving myself 3 days of rest between the two back days within the week, that also gave me ample time for recovery so I wouldn’t wreck myself trying to do something like two back-to-back sessions for my back on Monday and Tuesday.
Introducing FLGR242 Into The Conversation
Q: How did you hear about FLGR242 in the first place? It’s an extremely new product in the marketplace, and almost nobody knows about it except for myself and my followers.
A: Well, I’ve known you for quite a while now along with Trevor Kruter. You’re one of the legitimately good human beings on the planet who want to help people feel better day-to-day both externally and internally.
How I found out about FLGR242 was I knew about the original Follistatin molecule, what that did and how that worked. But I hated how it was an intramuscular injection you had to do multiple times throughout the day. There was also pain involved in the injections, and overall it’s just not something I wanted to do.
And then when you and Trevor told me about your version of Follistatin (FLGR242), which was a once-a-week subcutaneous injection, I was on board.
I started the program and made sure I was following your dosing instructions correctly.
Q: Did you feel the FLGR242 was THE big thing that changed for you this time around while competing, in combination with everything else you’re taking? Did you keep your drug regimen the same while only adding this one thing (FLGR242) to see if it will be enough to elicit the promised effects?
A: Aside from FLGR242, in my regimen I had TB-500 and AOD-9604. I have that in my plan.
What I knew I needed to fix was a lagging back that had to grow. I had a decent back, but it was lacking the details needed to make it “pop” on stage. The density and thickness all around just wasn’t there. And you can see it in the pictures I’ve shared with you, Jay.
And the growth that it has done is crazy, because you look at the pictures and the difference is jaw-dropping.
But from the first picture, I was not taking FLGR242. Then going on to the second picture, I was just upping my food a lot more and that allowed me to build a bit more density in the back.
Going into the final picture, that’s when FLGR242 was introduced and it was me following the same program I followed for growth that took me from the second picture into the third picture.
And from there you can see the details came in very quickly. I don’t think I worked any harder than I already did. I did push cardio a lot more this time around, but the intensity I was training at was still the same, the program was still the same. Every detail was exactly the same beside the fact I started using FLGR242.
Q: What I like about your approach is you didn’t start blasting FLGR242 for the very first time during peak week. You gave it a solid two months to make sure it worked exactly as promised before you made an integral part of your prep. Because in the worst case scenario, if it doesn’t work, you don’t have to worry about any side effects during the final week that could potentially cost you the competition.
A: Exactly right, and that was the main thing I was concerned about. Would there be a lot of water retention after using it? Will I spill over?” There are so many factors that are involved in prep. Just like any other peptide, certain peptides hold water and certain peptides remove water. I wanted to make sure when I added it, it was in a timeframe where I can figure this out, and if it needs to be taken away then I can do so without issue.
68 Days Of Ruthless Dedication: What It Takes To Be An IFBB Pro
NOTE: What follows is an exhaustively detailed log of what Alex did for his 10 weeks of prep while using FLGR242. Diet, training, weigh-ins, FLGR242, and more are described in full transparency. If you don’t like what you see, or find it boring, then that’s a sure sign this lifestyle is not for you!
January 5th 2026 – March 2nd 2026
Diet:
Calories were fairly high, but I ate normally in accordance with my mean plan
Training:
Cardio was minimal to none, getting in a few thousand steps per day. Actual cardio was done 3x/week on the Stairmaster for 30 minutes straight (or until I hit 124 floors climbed, which I usually hit around Level 6).
Strength remained solid at its peak
FLGR242:
2.5mg weekly
I wasn’t starting a true cut yet, and aimed to have a lean build on my frame
I had started a small course of FLGR242 on January 5th but it wasn’t until the 28th where I started using it consistently.
Measurements on January 28th:
Weight = 193lbs
Body fat = 12%
LBM = ~170lbs
Muscles stayed full and round while slowly leaning out
Additional Notes:
This was Phase 1 (Priming), where I started 10 weeks out from my show. The end goal was to focus on maintenance and fullness
Staying consistent with training, diet and cardio allowed me to sustain what I already built between the last two shows
March 5th 2026 – April 5th 2026
Diet:
I started seriously cutting around March 7th and dropped weight fast to the point where I stabilized around the 190-200lb range by the start of April
It wasn’t enough and I had to keep dropping weight
Transitioned towards zero carbs to break the plateau
Strength continues to be stabilized
Training:
Pushed cardio hard on the first few days of April, hitting 25,000+ steps on the Stairmaster a day
Strength was stabilized – When I typically cut, strength drops off rapidly in the first two weeks and I’m done to 60-70% of my peak strength around 5-6 weeks out from a show
FLGR242:
5mg/week
Allowed my muscle to keep size despite leaning out
Was at 80-90% of my peak strength while 2-3 weeks out from my show. I was still rack pulling 4-6 full plates per side, I was still benching 215lbs (I could do 315lbs but I never go above that).
Because FLGR242 was keeping my muscles full and lean, I would fill right back out when I added carbs. Even if I cut carbs, you wouldn’t notice the difference (usually you feel depleted and can’t lift as hard when carbs are removed)
Measurements on April 5th:
Weight = 193lbs
Body fat = 4%
LBM = ~185lbs
Additional Notes:
This was Phase 2 (Aggressive Cut), where the goal was to drop to single-digit body fat while holding on to muscle. Bonus points if I can even gain some muscle in the process. And I have a very strict way of dieting, training, and doing my cardio to achieve this goal.
Felt depleted, but body fat was still dropping despite my weight being up
I achieved textbook-definition recomposition, something most bodybuilders even at my level spend their whole lives chasing. +15lbs LBM gain and the scale not moving meant a complete transformation in my appearance
Source: Instagram
April 7th 2026 (Start Of Peak Week)
Training:
Started the day with 45 minutes of cardio in a fasted state
Measurements:
Weight = 188lbs in a fasted state
Currently in a depleted state
FLGR242:
1mg/day
April 8th 2026
Diet:
~1,350-1,500 calories
Protein at ~200-210g
Cod (470g) → ~120g protein
Chicken (~175g) → ~45–50g protein
Rule 1 Source7 Protein → ~22g protein
Carbohydrates at ~100-110g
Lattes → ~18–20g carbs
Gatorade → ~20g carbs
Candy → ~50g carbs
Fats at ~12-15g
Trace fats from the protein packet, chicken, and lattes due to milk content
Training:
Lifted weights first prior to cardio
Did cardio 2 times today on the Stairmaster, 35 minutes per session (300 floors climbed)
FLGR242:
1mg/day
Measurements:
187.8lbs while in a fasted state
Looked extremely tight
April 9th 2026
Diet:
~1,550-1,720 calories
Protein at ~225-235g
Pushed protein high today with cod and protein shakes
Carbohydrates at ~140-155g
Bumped up carbs with intra-workout carbohydrates, 1 solid meal, and bananas
Fats at ~11-15g
Continuing to keep my fats low
Training:
Energy feels much better today compared to previous days
Dragging my feet, but that’s the nature of prep when you’re one week out
FLGR242:
1mg/day
Measurements:
186.1lbs while in a fasted state
April 10th 2026
Diet:
~1,650-1,750 calories
Stayed within calorie limit
No crashed, or random/reactive eating
Protein at ~250-255g
470g cod
CBUM Chicken & Rice Meal
RAW Protein RTD x 3 controlled my hunger
Carbohydrates at ~145-150g
Ghost Energy Drink (grape/cranberry)
Intra carb drink – 30g carbs
Sour Patch Kids – 7 pieces
Timed around training, specifically intra-workout and post-workout
Fats at ~14-16g
Overall, a controlled moderate-carbohydrate training day with high protein, low fat, and high expenditure
Training:
Back workout in a fasted state, with high output matching my caloric intake
Cardio was the Stairmaster for 40 minutes at Level 7 (~200 floors climbed)
FLGR242:
1mg/day in the AM
Measurements:
189.9lbs while in a fasted state
April 11th 2026
Diet:
~1,255 calories
No reactive eating
Protein at ~218g
460g cod
CBUM Chicken & Rice Meal
RAW Protein RTD, Salted Caramel Flavor
1.5 scoops of CBUM Whey Isolate Protein to precisely hit protein intake for the day
Carbohydrates at ~58g
Black coffee (Stormio)
Placed post-workout in a controlled manner
Fats at ~10g
Overall, a clean low-carb day with high protein intake and an aggressive calorie deficit. No unnecessary variables introduced
Training:
Chest workout in a fasted state, no crashes, with output matching my intake
Cardio was the Stairmaster for 31 minutes at Level 6, kept moderate and intentional
FLGR242:
1mg/day in the AM
Measurements:
195.8lbs while in a fasted state
On track to hit my target weight
Water rebound
April 12th 2026
Diet:
~1,168 calories
No reactive eating or unnecessary intake
Protein at ~219g
Protein hit exactly without target range
Carbohydrates at ~40g
Placed precisely after cardio, with no additional carbs throughout day
Fats at ~13g
Overall, an aggressive low-carb and high protein day with controlled output
Meal Timing & Breakdown:
Meal 1 (2:09pm)
270g cooked cod
135g cooked white rice
Meal 2 (5:00pm)
310g cooked chicken
Meal 3 (post sauna)
198g cooked cod
Shake
1 scoop RAW Nutrition Whey Isolate Strawberry Shortcake
Training:
Fasted cardio in the morning
20 minutes on the Stairmaster later in the day
Short session in the sauna
This split was used for additional output
FLGR242:
1mg/day in the AM
Measurements:
190lbs while in a fasted state
Water manipulation and depletion strategy executed cleanly
Positioned for a continued drop toward 186lbs.
April 13th 2026
Diet:
~1,295 calories
Nutrition executed precisely with no deviation, setting up optimal conditions for a final weight drop
Protein at ~261g
Carbohydrates at ~44g
Fats at ~16g
Overall, a high-protein and low-carb depletion day
Meal Timing & Breakdown:
Meal 1 (Post-workout)
200g cooked chicken
145g cooked white rice
Meal 2
315g cooked chicken
Meal 3 (Final)
250g cooked cod
2 scoops RAW Nutrition Whey Isolate
Training:
Fasted resistance training
Fasted cardio: 30 minutes on the Stairmaster
2nd cardio session in evening: ~40 minutes LISS on an incline treadmill
Short session in the sauna after cardio
Evening output was controlled
FLGR242:
1mg/day in the AM
Measurements:
187.5lbs while in a fasted state
Water manipulation and depletion strategy executed cleanly
Positioned for a continued drop toward 186lbs.
April 14th 2026 (Flight Day)
Diet:
~1,775 calories
Nutrition executed precisely with no deviation, setting up optimal conditions for a final weight drop
Protein at ~307g
Carbohydrates at ~52g
Fats at ~31g
Meal Timing & Breakdown:
Meal 1
2 × Fairlife Core Power 26g Protein Shake
340 calories, 52g protein, 12g carbs, 9g fat
Meal 2
230g chicken
345 calories, 69g protein, 0g carbs, 6g fat
Meal 3
200g chicken
300 calories, 60g protein, 0g carbs, 5g fat
Meal 4
200g chicken
300 calories, 60g protein, 0g carbs, 5g fat
Meal 5 (final)
220g chicken
140g white rice
490 calories, 66g protein, 40g carbs, 6g fat
Drinks throughout the day
Black coffee
Cold brew coffee
2 x Sparkling Ice
Water
Training:
~8,100 steps before the evening, and travel movement brought the total to 11,448 steps
FLGR242:
1mg/day in the AM
Measurements:
187.8lbs while in a fasted state
April 15th 2026
Diet:
~1,675 calories
Nutrition executed precisely with no deviation, setting up optimal conditions for a final weight drop
Digestion was clean
Protein at ~285g
Intentionally high
Carbohydrates at ~121g
On target (refill)
Fats at ~31g
Moderate, only coming from avocado
Meal Timing & Breakdown:
Meal 1 (post-training)
200g cooked chicken
120g cooked white rice
50g strawberries
445 calories, 60g protein, 44g carbs, 5g fat
Meal 2
280g cooked chicken
140g cooked white rice
50g avocado
500 calories, 84g protein, 44g carbs, 14g fat
Meal 3
250g cooked chicken
110g cooked white rice
400 calories, 75g protein, 33g carbs, 6g fat
Meal 4 (final)
220g chicken
330 calories, 66g protein, 0g carbs, 6g fat
Drinks throughout the day
Black coffee / espresso
1 x Sparkling Ice
Water
Training:
Fasted cardio session
Resistance training session
Post-workout cardio session
15,541 steps walked throughout the day (including walks)
FLGR242:
1mg/day in the AM
Measurements:
186.8lbs while in a fasted state
Weight dropped despite carbs, a perfect response
April 16th 2026
Diet:
~1,675 calories
Protein at ~285g
Carbohydrates at ~101g
Fats at ~32g
Meal Timing & Breakdown:
Meal 1 (9:50am)
200g cooked chicken
150g cooked white rice
445 calories, 60g protein, 42g carbs, 5g fat
Meal 2 (11am)
280g cooked chicken
100g cooked white rice
55g avocado
510 calories, 84g protein, 31g carbs, 15g fat
Meal 3 (1pm)
250g cooked chicken
100g cooked white rice
390 calories, 75g protein, 28g carbs, 6g fat
Meal 4 (3:30pm, final)
220g chicken
330 calories, 66g protein, 0g carbs, 6g fat
Drinks throughout the day
Black coffee
Celsius Energy Drink
1 x 7.5oz Sparkling Ice
Water
Training:
Back workout
Fasted cardio
Post-workout cardio session
14,433 steps walked throughout the day
FLGR242:
1mg/day in the AM
Measurements:
184lbs while in a fasted state
April 17th 2026 (Weigh-In & Load Day)
Diet:
~3,100-3,300 calories
Protein at ~125-130g
Carbohydrates at ~620g
Controlled early carbs
Aggressive carb load after weigh-in
Fats at ~40-45g
Kept intake low until final meal, and added at night to stabilize
Meal Timing & Breakdown:
Meal 1 (7am, pre weigh-in)
100g cooked chicken
150g cooked white rice
330 calories, 34g protein, 42g carbs, 3g fat
Meal 2 (10am, pre weigh-in)
75g cooked chicken
100g cooked white rice
242 calories, 25g protein, 30g carbs, 2.5g fat
Meal 3 (1pm)
250g cooked chicken
100g cooked white rice
390 calories, 75g protein, 28g carbs, 6g fat
PRE WEIGH-IN TOTALS: ~902kcal, 93g protein, 114g carbs, ~8.5g fat
Meal 4 (post weigh-in, fill phase)
200g rice
~70g carbs
Meal 5 (post weigh-in, fill phase)
100g sweet bread
30g honey
~350 calories, 8g protein, 78g carbs, 2g fat
Meal 6 (post weigh-in, fill phase)
300g rice
50g honey
5 rice cakes
~759 calories, 6g protein, 180g carbs, 1g fat
Meal 7 (post weigh-in, fill phase)
300g rice
50g honey
60g peanut butter
5 rice cakes
2g salt
~1,050-1,100 calories, ~20g protein, 180g carbs, ~30g fat
POST WEIGH-IN TOTALS: ~2,200-2,300kcal, ~34g protein, ~508g carbs, ~33g fat
Training:
Back workout
Fasted cardio
Post-workout cardio session
14,433 steps walked throughout the day
FLGR242:
1mg/day in the AM
Measurements:
182.8lbs while in a fasted state
Made weight comfortably
April 18th 2026 (Show Day & Post Show)
Diet:
~5,500-6,500 calories
Protein at ~145-195g
Carbohydrates at ~780-930g
Hit my carb timing windows
Fats at ~205-275g
Meal Timing & Breakdown:
Meal 1 (5am, prejudging peak)
100g rice
100g honey
30g peanut butter
2g salt
500mL water
476 calories, 10g protein, 117g carbs, 15g fat
Meal 2 (7:30am, prejudging peak)
100g rice
100g honey
2g salt
500mL water
433 calories, 3g protein, 110g carbs, 0g fat
Meal 3 (8:30am, prejudging peak)
50g rice
50g honey
2g salt
150mL water
266 calories, 1.4g protein, 55g carbs, 0g fat
PRE JUDGING TOTALS: ~1,175kcal, ~14g protein, ~282g carbs, ~15g fat
Meal 4 (12:35pm, post prejudging assessment)
PB&J burger, 4 smash patties with cheese
Fries
Untracked exact macros
Mid-day adjustment
Meal 5 (post show, free meal at La Burguesia restaurant
Dona Carmen burger, Croquetas, Mac & Cheese
Shakes – “Play Dead” (S’mores), “Wonka Kong” (Chocolate), “Black & White” (Cookies & Cream)
Unrestricted intake
POST SHOWS TOTALS (ESTIMATED): ~4,300-5,300kcal, ~130-180g protein, ~500-650g carbs, ~190-260g fat
FLGR242:
1mg/day in the AM
Measurements:
184lbs while in a fasted state
Controlled the morning peak
Made the stage looking full
Wrapping It All Up, & Final Thoughts
Q: With your experience, knowing what you know now in hindsight, would you recommend it to anybody else? And if so, what advice would you give someone who wants to make sure they’re succeeding with this compound the same way you have?
A: I assume most people are going to think it’s a wonder drug that grants you the ability to gain muscle immediately and look like a Greek God.
FLGR242 is what I would call a “very patient” peptide. I say this because you have to ensure everything else is perfectly dialed in. A solid foundation with your diet, your training, your personal health. As long as those three variables are fully locked in, FLGR242 will work where it needs to work and you’ll notice it within the first two weeks. The true results of what you’re looking after will appear around 5-6 weeks after you start, and everything after that is just amazing.
But you have to be patient and you have to be consistent. And everything else has to be perfect before you start adding it on or you won’t see the results.
FLGR242 turned a grind into a controlled and efficient recomposition.
And if you have the patience to let it work its magic, the results are unlike anything I’ve ever seen in my many years as a competitive bodybuilder.
Q: Do you think you’ve reached your highest limit with muscle growth on FLGR242, or do you believe you have room left to put on even more muscle than you already have so far?
A: I know that what I was able to achieve was done on a caloric deficit, while being very depleted in the pursuit of a specific goal.
I’m now going for a different goal with the same mindset, so I will probably gain a lot more.
When I had my carbohydrate intake higher, FLGR242 felt great. Now that I know what my weight cap is, at 194lbs, adding in the carbs and meals will pertain to when I take FLGR242 to help me build a lot faster and fuller the correct way, versus trying to build while depleting, because that’s what we were trying to do the whole time, which was build muscle while cutting. An extremely difficult goal to pull off, so I’m definitely excited to go the route where I’m no longer in a deficit and I can grow correctly, especially while adding it to my off season once that starts.
Q: Alright Alex, thank you so much for your time. I appreciate it. Your story is inspiring and you are picture proof that FLGR242, you can do things that were impossible with other anabolics.
A: My pleasure. Talk to you soon!
And that wraps up the interview…
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