Approved Log 2025 Female Training Log

[Amba.zx]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

 

[Npcclassicphysique champ]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

@Amba.zx welcome to the EVO family sister, you look great, perfect look to start off

for anavar, dont go over 2mgs/ed and for diet you taking too much carbs if you ask me sister you gotta be at around 200

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more

 

[RickRock]

Following

 

[stevesmi]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

@Amba.zx
i'm a bit confused on the reta situation
you only ran it for 3 weeks or am i confused?
reta and all GLP'1's don't even reach peak until 5-6 weeks so they need to be ran for months for benefits

 

[Amba.zx]

@Amba.zx
i'm a bit confused on the reta situation
you only ran it for 3 weeks or am i confused?
reta and all GLP'1's don't even reach peak until 5-6 weeks so they need to be ran for months for benefits

The appetite suppressant affected me majorly after 3 weeks I had lost 6kg, made me a little worried how fast I lost it. I’m at a body fat percentage I’m happy with so I decided to stop .

 

[rizzlekdizzle]

Good to see an aussie lady on board. Please be careful using a GLP-1 when having recovered from an eating disorder - it can be a slippery slope.
If you aim to build that booty (and other parts) eat eat eat - lift hard and heavy - you can't go wrong
The Var can help too of course.

 

[Mobster]

Post up training and numbers. Plus targets for strength

 

[Noah Wixx]

Welcome into the community

 

[stevesmi]

The appetite suppressant affected me majorly after 3 weeks I had lost 6kg, made me a little worried how fast I lost it. I’m at a body fat percentage I’m happy with so I decided to stop .

yeah i lost 10 pounds on 5 weeks on it too and i was already lean. the stuff works and is something you can run down the line. but the appetite rbound is crazy.

 

[willipede]

Macros look okay, make sure you bring them up as you put muscle on.

I think your fats could potentially be a little low for hormone production. Some omega-3 supplement could help

Track all your lifts/workouts

Something like gh might be good, be careful with anavar.

Less is more, low dose for a short period of time so you don't get any viralising effects.

Make sure your aware of the risks/ lookout for them

Good luck with cycle look forward to seeing your results

 

[s.gentz]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

Welcome to Evo @Amba.zx!
Great start here. Following.

 

[BodyMonster34]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

@Amba.zx sister you look good! my wife can learn some pointers from you. she a big woman now. 415lbs of beauty.

 

[ceo]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

@Amba.zx sister you looking good so far. glad you doing better after eating disorder. you still young got a whole life ahead of you

 

[2Thick]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

@Amba.zx welcome to the EVO family. we have several female loggers so its good to see another one. i'm sick of looking at men's physiques on here all the time

 

[muddy]

Good stuff Bub!

 

[SassyPharmaRep]

Glad to have you with us, should be a killer log

-SASREP

 

[Ulter]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

@Amba.zx you remind me a lot of my daughter whom no longer speaks to me
i sort of am tearing up.
you have her heart and determination and i believe in you to reach your potential

 

[ROIDDERS]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

@Amba.zx As far as I'm concerned, you have a smoking physique. There's a lot of good things that are going to happen for you on this cycle. But it will be cool to follow you when you take anavar and how that affects you watch out for side effects.

 

[Masonic Bodybuilder]

I am glad to hear you are doing things smart by increasing food intake slowly. You got this!

 

[RoySimpson]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

@Amba.zx you got this! Will be following your log!

 

[ballin2504]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

@Amba.zx love to see it sis. You have a great physique now and can’t wait to see where this takes you. Keep killing it!!

 

[Tiger Salman Khan]

Goals for this cycle:

My primary focus is on building muscle and strength while in a calorie surplus. I’m currently recovering from an eating disorder, starting at 45kg and now at 62kg. I’m gradually increasing my food intake to develop a healthier relationship with both my body and food.

Right now, nutrition is a major focus, as I’m still adjusting to consuming over 1,000 calories a day. It’s a challenge to teach my body to accept this level of nourishment, but I’m committed to pushing through and becoming the strongest, healthiest version of myself.

I am lower body dominant and have recently started an upper body split.


Personal log

Current physique
View attachment 95145

Age - 21

Height - 5’3

Current weight - 62.3kg

Current cycle or plan - 22/04 started using reta 4ml a week split dosages, Finnished Reta cycle 17/05.

Interested in starting anavar next week.

2mg for 4 weeks.

Lab used- sassy pharma

Diet overview -

1700 calories 130p 350c 40f

@Amba.zx Good start to the log.......

 

[Amba.zx]

Since stopping Reta, trying to return to a regular eating habit is a struggle. I’m constantly forcing myself to eat but trying to achieve 1700 is killing me at the moment as I’m always full. I’ve been off reta 3 weeks atm and my appetite hasn’t returned. Trying to hit my calories and protein is my biggest concern as of now.

Food log

- 2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs



-Beef stroganoff
518 calories 45 protein 34 carbs



-Mince with capsicum,broccoli and sweet potato’s
505 calories 37 protein 35 carbs



1,238c 102p 109c


After being slammed with back to back 12hrs shifts past 2 weeks I’ve been to exhausted to workout. First day back after 2 weeks and feel weak asf.


Workout

-Hip thrust
75kg 4x8
50kg 4x8

-leg press
80kg 4x12
60kg 4x12

-Single leg rdl
12.5kg 4x12

-Hip abductions ( leaning forward )
55kg 4x8
45kg 4x8

Stair master 10 minutes

Starting

2mg anavar tomorrow

 

[LevButlerov]

Since stopping Reta, trying to return to a regular eating habit is a struggle. I’m constantly forcing myself to eat but trying to achieve 1700 is killing me at the moment as I’m always full. I’ve been off reta 3 weeks atm and my appetite hasn’t returned. Trying to hit my calories and protein is my biggest concern as of now.

Food log

- 2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

View attachment 96271

-Beef stroganoff
518 calories 45 protein 34 carbs

View attachment 96272

-Mince with capsicum,broccoli and sweet potato’s
505 calories 37 protein 35 carbs

View attachment 96273

1,238c 102p 109c


After being slammed with back to back 12hrs shifts past 2 weeks I’ve been to exhausted to workout. First day back after 2 weeks and feel weak asf.


Workout
View attachment 96274

-Hip thrust
75kg 4x8
50kg 4x8

-leg press
80kg 4x12
60kg 4x12

-Single leg rdl
12.5kg 4x12

-Hip abductions ( leaning forward )
55kg 4x8
45kg 4x8

Stair master 10 minutes

Starting

2mg anavar tomorrow

@Amba.zx getting food in might be hard, but usually after stopping retatrutide appetite returns, are you always low appetite in past? or this is just now post GLP1?

Checked your meals, very clean, you're getting some food in, can you do protein bars?

Checking your picture as well, I dont have a base shot comparison bc this is your 2nd pic only, but you have good quads, strong legs, we just need to work on arms and shoulders too.

 

[Mobster]

Sometimes the work can be so hard that it also affects how you eat. Same as over training

 

[stevesmi]

Since stopping Reta, trying to return to a regular eating habit is a struggle. I’m constantly forcing myself to eat but trying to achieve 1700 is killing me at the moment as I’m always full. I’ve been off reta 3 weeks atm and my appetite hasn’t returned. Trying to hit my calories and protein is my biggest concern as of now.

Food log

- 2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

View attachment 96271

-Beef stroganoff
518 calories 45 protein 34 carbs

View attachment 96272

-Mince with capsicum,broccoli and sweet potato’s
505 calories 37 protein 35 carbs

View attachment 96273

1,238c 102p 109c


After being slammed with back to back 12hrs shifts past 2 weeks I’ve been to exhausted to workout. First day back after 2 weeks and feel weak asf.


Workout
View attachment 96274

-Hip thrust
75kg 4x8
50kg 4x8

-leg press
80kg 4x12
60kg 4x12

-Single leg rdl
12.5kg 4x12

-Hip abductions ( leaning forward )
55kg 4x8
45kg 4x8

Stair master 10 minutes

Starting

2mg anavar tomorrow

@Amba.zx

thank you for reporting this update. reta will take more then 3 weeks to clear your system. it has a longer half life then people realize. give it 5 weeks and you should start seeing an appetite rebound.

 

[ceo]

Since stopping Reta, trying to return to a regular eating habit is a struggle. I’m constantly forcing myself to eat but trying to achieve 1700 is killing me at the moment as I’m always full. I’ve been off reta 3 weeks atm and my appetite hasn’t returned. Trying to hit my calories and protein is my biggest concern as of now.

Food log

- 2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

View attachment 96271

-Beef stroganoff
518 calories 45 protein 34 carbs

View attachment 96272

-Mince with capsicum,broccoli and sweet potato’s
505 calories 37 protein 35 carbs

View attachment 96273

1,238c 102p 109c


After being slammed with back to back 12hrs shifts past 2 weeks I’ve been to exhausted to workout. First day back after 2 weeks and feel weak asf.


Workout
View attachment 96274

-Hip thrust
75kg 4x8
50kg 4x8

-leg press
80kg 4x12
60kg 4x12

-Single leg rdl
12.5kg 4x12

-Hip abductions ( leaning forward )
55kg 4x8
45kg 4x8

Stair master 10 minutes

Starting

2mg anavar tomorrow

@Amba.zx sister you looking good how you are now. so any improvements will make you look crazy good. we believe in you

 

[ROIDDERS]

Since stopping Reta, trying to return to a regular eating habit is a struggle. I’m constantly forcing myself to eat but trying to achieve 1700 is killing me at the moment as I’m always full. I’ve been off reta 3 weeks atm and my appetite hasn’t returned. Trying to hit my calories and protein is my biggest concern as of now.

Food log

- 2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

View attachment 96271

-Beef stroganoff
518 calories 45 protein 34 carbs

View attachment 96272

-Mince with capsicum,broccoli and sweet potato’s
505 calories 37 protein 35 carbs

View attachment 96273

1,238c 102p 109c


After being slammed with back to back 12hrs shifts past 2 weeks I’ve been to exhausted to workout. First day back after 2 weeks and feel weak asf.


Workout
View attachment 96274

-Hip thrust
75kg 4x8
50kg 4x8

-leg press
80kg 4x12
60kg 4x12

-Single leg rdl
12.5kg 4x12

-Hip abductions ( leaning forward )
55kg 4x8
45kg 4x8

Stair master 10 minutes

Starting

2mg anavar tomorrow

you are a beautiful young lady. you got some good glutes for sure. you are strong as hell too for your size!
@Amba.zx

 

[BodyMonster34]

Since stopping Reta, trying to return to a regular eating habit is a struggle. I’m constantly forcing myself to eat but trying to achieve 1700 is killing me at the moment as I’m always full. I’ve been off reta 3 weeks atm and my appetite hasn’t returned. Trying to hit my calories and protein is my biggest concern as of now.

Food log

- 2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

View attachment 96271

-Beef stroganoff
518 calories 45 protein 34 carbs

View attachment 96272

-Mince with capsicum,broccoli and sweet potato’s
505 calories 37 protein 35 carbs

View attachment 96273

1,238c 102p 109c


After being slammed with back to back 12hrs shifts past 2 weeks I’ve been to exhausted to workout. First day back after 2 weeks and feel weak asf.


Workout
View attachment 96274

-Hip thrust
75kg 4x8
50kg 4x8

-leg press
80kg 4x12
60kg 4x12

-Single leg rdl
12.5kg 4x12

-Hip abductions ( leaning forward )
55kg 4x8
45kg 4x8

Stair master 10 minutes

Starting

2mg anavar tomorrow

sister you need to train with my wife. she like 415 pounds. she a SSBBW if you know what that is. maybe you can teach her somethings
@Amba.zx

 

[Ulter]

Since stopping Reta, trying to return to a regular eating habit is a struggle. I’m constantly forcing myself to eat but trying to achieve 1700 is killing me at the moment as I’m always full. I’ve been off reta 3 weeks atm and my appetite hasn’t returned. Trying to hit my calories and protein is my biggest concern as of now.

Food log

- 2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

View attachment 96271

-Beef stroganoff
518 calories 45 protein 34 carbs

View attachment 96272

-Mince with capsicum,broccoli and sweet potato’s
505 calories 37 protein 35 carbs

View attachment 96273

1,238c 102p 109c


After being slammed with back to back 12hrs shifts past 2 weeks I’ve been to exhausted to workout. First day back after 2 weeks and feel weak asf.


Workout
View attachment 96274

-Hip thrust
75kg 4x8
50kg 4x8

-leg press
80kg 4x12
60kg 4x12

-Single leg rdl
12.5kg 4x12

-Hip abductions ( leaning forward )
55kg 4x8
45kg 4x8

Stair master 10 minutes

Starting

2mg anavar tomorrow

@Amba.zx you have a beautiful look to you. you remind me a lot of my daughter whom i don't speak to anymore. i might try inviting her over for t-giving this year and see if she comes

 

[2Thick]

Since stopping Reta, trying to return to a regular eating habit is a struggle. I’m constantly forcing myself to eat but trying to achieve 1700 is killing me at the moment as I’m always full. I’ve been off reta 3 weeks atm and my appetite hasn’t returned. Trying to hit my calories and protein is my biggest concern as of now.

Food log

- 2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

View attachment 96271

-Beef stroganoff
518 calories 45 protein 34 carbs

View attachment 96272

-Mince with capsicum,broccoli and sweet potato’s
505 calories 37 protein 35 carbs

View attachment 96273

1,238c 102p 109c


After being slammed with back to back 12hrs shifts past 2 weeks I’ve been to exhausted to workout. First day back after 2 weeks and feel weak asf.


Workout
View attachment 96274

-Hip thrust
75kg 4x8
50kg 4x8

-leg press
80kg 4x12
60kg 4x12

-Single leg rdl
12.5kg 4x12

-Hip abductions ( leaning forward )
55kg 4x8
45kg 4x8

Stair master 10 minutes

Starting

2mg anavar tomorrow

@Amba.zx what kind of industry do you work where you do 12 hour shifts? you into health care or something if you don't mind me asking.

anyway you look great. very much in shape and looking strong

 

[Amba.zx]

Wednesday Log

- Food Log

over night weetbix w biscoff
440 calories 45g protein 65carbs

mince w sweet potato
465 calories 35g protein 35 carbs

Went out for dinner and ate only rice cakes and beef strips


- Workout

Lat pulldown ( close grip )
22kg 4x10
18kg 4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10
10kg 4x10

Reverse pec
15kg 4x10
10kg 4x10

Assisted chin ups
( first time ever trying to do a chin up lol)
45kg 1x8

 

[Amba.zx]

@Amba.zx what kind of industry do you work where you do 12 hour shifts? you into health care or something if you don't mind me asking.

anyway you look great. very much in shape and looking strong

I work in the railwork network, shift work is lowkey killing me. Trying to fit in meal prepping, gym and sleep is a challenge. Also thanks bro, really trying out here

 

[T-RexAlpha]

Welcome to the EVO Family. Lots of support here.

 

[LevButlerov]

Wednesday Log

- Food Log

over night weetbix w biscoff
440 calories 45g protein 65carbs

mince w sweet potato
465 calories 35g protein 35 carbs
View attachment 96495

Went out for dinner and ate only rice cakes and beef strips


- Workout

Lat pulldown ( close grip )
22kg 4x10
18kg 4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10
10kg 4x10

Reverse pec
15kg 4x10
10kg 4x10

Assisted chin ups
( first time ever trying to do a chin up lol)
45kg 1x8

I like your meal prep looks very clean.
did you like the chin ups? you'll get real strong from them. @Amba.zx

I work in the railwork network, shift work is lowkey killing me. Trying to fit in meal prepping, gym and sleep is a challenge. Also thanks bro, really trying out here

Can you bring meal prep to work?

 

[2Thick]

I work in the railwork network, shift work is lowkey killing me. Trying to fit in meal prepping, gym and sleep is a challenge. Also thanks bro, really trying out here

that sounds like a stressful job. so the gym is a good outlet

 

[Noah Wixx]

Sometimes the work can be so hard that it also affects how you eat. Same as over training

Ive struggled with that in the past myself

 

[RoySimpson]

Since stopping Reta, trying to return to a regular eating habit is a struggle. I’m constantly forcing myself to eat but trying to achieve 1700 is killing me at the moment as I’m always full. I’ve been off reta 3 weeks atm and my appetite hasn’t returned. Trying to hit my calories and protein is my biggest concern as of now.

Food log

- 2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

View attachment 96271

-Beef stroganoff
518 calories 45 protein 34 carbs

View attachment 96272

-Mince with capsicum,broccoli and sweet potato’s
505 calories 37 protein 35 carbs

View attachment 96273

1,238c 102p 109c


After being slammed with back to back 12hrs shifts past 2 weeks I’ve been to exhausted to workout. First day back after 2 weeks and feel weak asf.


Workout
View attachment 96274

-Hip thrust
75kg 4x8
50kg 4x8

-leg press
80kg 4x12
60kg 4x12

-Single leg rdl
12.5kg 4x12

-Hip abductions ( leaning forward )
55kg 4x8
45kg 4x8

Stair master 10 minutes

Starting

2mg anavar tomorrow

@Amba.zx not sure if you mess around with weed but that helps me eat like a dump truck lol

 

[Farmer bob]

Wednesday Log

- Food Log

over night weetbix w biscoff
440 calories 45g protein 65carbs

mince w sweet potato
465 calories 35g protein 35 carbs
View attachment 96495

Went out for dinner and ate only rice cakes and beef strips


- Workout

Lat pulldown ( close grip )
22kg 4x10
18kg 4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10
10kg 4x10

Reverse pec
15kg 4x10
10kg 4x10

Assisted chin ups
( first time ever trying to do a chin up lol)
45kg 1x8

Following along for when my partner wants to train I’ll have half of an idea what females do.

 

[ballin2504]

Since stopping Reta, trying to return to a regular eating habit is a struggle. I’m constantly forcing myself to eat but trying to achieve 1700 is killing me at the moment as I’m always full. I’ve been off reta 3 weeks atm and my appetite hasn’t returned. Trying to hit my calories and protein is my biggest concern as of now.

Food log

- 2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

View attachment 96271

-Beef stroganoff
518 calories 45 protein 34 carbs

View attachment 96272

-Mince with capsicum,broccoli and sweet potato’s
505 calories 37 protein 35 carbs

View attachment 96273

1,238c 102p 109c


After being slammed with back to back 12hrs shifts past 2 weeks I’ve been to exhausted to workout. First day back after 2 weeks and feel weak asf.


Workout
View attachment 96274

-Hip thrust
75kg 4x8
50kg 4x8

-leg press
80kg 4x12
60kg 4x12

-Single leg rdl
12.5kg 4x12

-Hip abductions ( leaning forward )
55kg 4x8
45kg 4x8

Stair master 10 minutes

Starting

2mg anavar tomorrow

@Amba.zx looking good sis. Keep up the killer work.

 

[Tiger Salman Khan]

Wednesday Log

- Food Log

over night weetbix w biscoff
440 calories 45g protein 65carbs

mince w sweet potato
465 calories 35g protein 35 carbs
View attachment 96495

Went out for dinner and ate only rice cakes and beef strips


- Workout

Lat pulldown ( close grip )
22kg 4x10
18kg 4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10
10kg 4x10

Reverse pec
15kg 4x10
10kg 4x10

Assisted chin ups
( first time ever trying to do a chin up lol)
45kg 1x8

@Amba.zx Meal and updates look on point....keep shining.........

 

[SassyPharmaRep]

Overnight biscoff weetbix

 

[Amba.zx]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs

Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs


Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

 

[LevButlerov]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

Meals are on point sister you're growing and leaning out from the pics. @Amba.zx

 

[rizzlekdizzle]

nice work!
You got some strong glutes and legs there you are definitely gonna be able to build on those

 

[stevesmi]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

@amba
wow you look amazing.
we featured your log on our last podcast. it is inspiring many other both women and men the way you are overcoming your obstacles and succeeding. very inspirational

 

[BodyMonster34]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

sister you look good in those shorts. you need to train my wife next. she need to get into good shape like you. yo remind me of daughter same physique
@Amba.zx

 

[Mobster]

As nice as that ready meal is I'd still prefer to see it scratch cooked

 

[2Thick]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

your calves are incredible for someone your age. you are genetically blessed take advantage of that. it takes some people decades to achieve those calves
@Amba.zx

 

[Ulter]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

young lady you look amazing. you are absolutely beautiful and you are showing everyone how to be a champion. i love this!

@Amba.zx

 

[ROIDDERS]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

those calves are a thing of beauty. you are showing them off for sure. glutes also are A+. impressive job!

@Amba.zx

 

[RoySimpson]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

@Amba.zx looking great! Putting in serious work! Dig the Jordan 1's!!!

 

[ceo]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

sister you are impressive. looking strong and muscular.
but also beautiful at same time. you got great conditioning

@Amba.zx

 

[Noah Wixx]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

Caves are looking awesome

 

[ballin2504]

Anavar log
2.5mg

-Thursday

Protein bar
262 cal 19 protein 2 carbs

Cajun chicken
45 protein 464 calories 40 carbs
View attachment 97509
Mince with rice
447 cal 36 protein 32 carbs


1,173 calories 100 protein 74 carbs

-Friday

Skipped 2 days at the gym because of the 12 hour shifts. Needed the sleep.

Made up for my leg day so I did a full body workout.

Workout

Split squats
12.5kg 4x10

Leg press
1x20 40kg
4x10 75kg

Leg extensions
1x20 25kg
4x10 45kg

Tricep extension
5kg 4x10
10kg 4x10

Bicep curl
3kg 4x10
10kg 4x10
15kg 4x10

Overnight oats w biscoff
30g protein 450cal 35 carbs

Fried rice w prawns
65 protein 535 calories 40 carbs

Protein bar
19protein 235 cal 15 carbs


1,220 calories 114 protein 90 carbs


-Saturday
Skipped gym due to injuring myself at work

Still trying to hit my macros


2 crumpets with salmon and cream cheese.
215 calories 20 protein 40 carbs

2 caramel coffees w almond milk
245 cal 15 protein

(Protein almond milk is a life saver)

Ruined the day with a cheeky maccas order
Large 10 nugget meal wth coke no sugar



-Sunday
Family dinner


-Monday

Overnight weetbix w biscoff
( NEW RECIPE )
Used muscle nation protein custard
516 cal 53 protein 28 carbs
View attachment 97506

Carmel latte
166 calories 10 protein

Teriyaki chicken
339 calories 34 protein 16.5 carbs

Mince n rice
528 calories 39 protein 31 carbs
View attachment 97508

1,549 calories 136 protein 75 carbs

Hip thrust
90kg 3x8
70kg 3x8

Rdl
45kg 4x10

Single leg rdl
12.5kg 4x10

Leg press
50kg 4x10
70kg 4x10

Hip abductor (leaning forward)
55kg 4x10

View attachment 97504

@Amba.zx nice update sis! You’re looking killer.

 

[playfields]

Happy to see someone trying to
Improve their mental and physical wellbeing. I’ve also struggled with an ED since 14 and have been in ICU and forcibly admitted to a ward as result of my toxic relationship with obsession. It’s still here but I try to manage it as best as I can and logging is a good way to support that growth.

 

[Npcclassicphysique champ]

Happy to see someone trying to
Improve their mental and physical wellbeing. I’ve also struggled with an ED since 14 and have been in ICU and forcibly admitted to a ward as result of my toxic relationship with obsession. It’s still here but I try to manage it as best as I can and logging is a good way to support that growth.

Hopefully you stay healthy yourself bro @playfields

 

[Amba.zx]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10

 

[LevButlerov]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

@Amba.zx great pic share, you're gaining good size, quads are growing and training is on point. how do you feel?

 

[Mobster]

If you meal prep you'll know what you're eating regardless of work schedules

 

[Amba.zx]

If you meal prep you'll know what you're eating regardless of work schedules

I did meal prep for last week but unfortunately I get asked to do overtime during my shift, some days where I am aware of an upcoming 12 hour shift I will bring breakfast and lunch with me. I just wish there was woolies near me so I don’t have to buy silly pasteries or a protein bar

 

[stevesmi]

I did meal prep for last week but unfortunately I get asked to do overtime during my shift, some days where I am aware of an upcoming 12 hour shift I will bring breakfast and lunch with me. I just wish there was woolies near me so I don’t have to buy silly pasteries or a protein bar

On ur day off meal prep for 3-4 days and store the food. I meal prep twice a week makes it easy, takes an hour max to do all that. i have some foods in my log that i prep you can look at if you need ideas
an air fryer, grill, pan, and rice cooker is really all you need to meal prep days of meals

 

[2Thick]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

@Amba.zx Wow, you look, fantastic. You have a very blessed and athletic physique. Keep up the good work. We love your updates.

 

[Pigsy]

Great log so far. Will be following along

 

[BodyMonster34]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

sister you remind me of daughter. same physique and same tats
plus love your pink water bottle.
@Amba.zx

 

[ROIDDERS]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

@Amba.zx you are an amazing chick wow!
you are looking incredible. nice leg development, seems like you have some damn good genetics

 

[Ulter]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

very nice job young lady
terrific training wow
you put together impressive leg day and volume
@Amba.zx

 

[ceo]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

sister we love you always
you impressing us and helping other ladies push themselves
really enjoy your iron training with the best of them @Amba.zx

 

[RoySimpson]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

@Amba.zx looking solid! Progression is showing!

 

[Noah Wixx]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

Overall its more how u feel in your mind and body as long as both feel good you are winning

 

[Tiger Salman Khan]

Haven’t been tracking food as I’m working overtime
Prioritising protein intake and carbs.


-Monday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10

-Tuesday back

Lat pulldown close grip
22 kg4x10
18kg4x10

Lat pull overs
30kg 4x10

Mid rows
15kg 4x10

Reverse pec
10kg 4x10

-Wednesday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

-Thursday arms

Bicep curl
5kg 4x10
10kg 4x10
15kg 4x10

Tricep exstentions
10kg 4x10
20kg 4x10

-Friday glutes

Hip abductors
55kg 4x10
70kg 4x10

Single leg rdl
12.5kg 4x8
25kg 4x8

BSS
12.5kg 4x8
25kg 4x8

Leg press
80kg 4x10
110kg 4x10

Hip thrust
40kg 4x8
90kg 4x8

Rdl
40kg 4x10
25kg 4x10


View attachment 98940

@Amba.zx awesome updates.....keep up the good work.........

 

[CypherOCE]

I work in the railwork network, shift work is lowkey killing me. Trying to fit in meal prepping, gym and sleep is a challenge. Also thanks bro, really trying out here

if your doing traffic rip regular meal breaks I find taking food on site is best practice as long as you don’t mind it cold

Regularly find myself doing 12 or more hours and it’s fucking shit but if you can gym before work after work you’ll usually find a reason not to go especially after a long day.

 

[Amba.zx]

7 weeks off recovery
Bone fracture in my foot

First day back at the gym after my recovery, glad to be back but the hardest part now is going back into my routine.

weight- 67kg
Been trying to stay at a maintenance around 2000 cal as I didn’t move around a lot throughout the 7 weeks because I just wanted to heal properly.

Leg day

Leg press
Warm up
- 45kg 2x15

- 100kg 4x10

Rdls
-25kg 4x8
-35kg 4x8

Hip thrust
- 80kg 4x8
- 110kg 2x8

Bulgarians
- 25kg 4x8

Hyper back extensions
-15kg 4x8

Leg extensions
- 52kg 4x10
- 59kg 2x10

Sumo squats
- 30kg 4x10

 

[Pigsy]

7 weeks off recovery
Bone fracture in my foot

First day back at the gym after my recovery, glad to be back but the hardest part now is going back into my routine.

weight- 67kg
Been trying to stay at a maintenance around 2000 cal as I didn’t move around a lot throughout the 7 weeks because I just wanted to heal properly.

Leg day

Leg press
Warm up
- 45kg 2x15

- 100kg 4x10

Rdls
-25kg 4x8
-35kg 4x8

Hip thrust
- 80kg 4x8
- 110kg 2x8

Bulgarians
- 25kg 4x8

Hyper back extensions
-15kg 4x8

Leg extensions
- 52kg 4x10
- 59kg 2x10

Sumo squats
- 30kg 4x10


View attachment 108857

Welcome back to gym.

 

[LevButlerov]

7 weeks off recovery
Bone fracture in my foot

First day back at the gym after my recovery, glad to be back but the hardest part now is going back into my routine.

weight- 67kg
Been trying to stay at a maintenance around 2000 cal as I didn’t move around a lot throughout the 7 weeks because I just wanted to heal properly.

Leg day

Leg press
Warm up
- 45kg 2x15

- 100kg 4x10

Rdls
-25kg 4x8
-35kg 4x8

Hip thrust
- 80kg 4x8
- 110kg 2x8

Bulgarians
- 25kg 4x8

Hyper back extensions
-15kg 4x8

Leg extensions
- 52kg 4x10
- 59kg 2x10

Sumo squats
- 30kg 4x10


View attachment 108857

welcome back to the EVO family sister @Amba.zx happy to see you training again.
But with the food issue, have you used BPC157 to help recover?