Female Log Female Log - HGH, Anavar and Retatrutide

[RoySimpson]

Week 3 - Day 4

I did my best today to do a rough count on my calories today.

Food

Breakfast - Baked banana bread oats with peanut butter
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - bro meal - Chicken, rice and broccoli
Dinner - BBQ'd Chicken, roasted pumpkin, sweet potato, cauliflower and broccoli
Dessert - Strawberrys, blueberries and a small chocolate

I estimated that it was 1500 calories and 140g of Protein. Lower than i thought, but happy i just naturally eat a high protein diet.

Exercise

Today was legs. Tried having a half serve of candy (12.5) for some preworkout carbs. It helped, but i think i need more. A half serve was a single snake lol.

Plate loaded leg press 80kg x 6 (4 sets)
Barbell RDL 40kg x 6, 8, 8
Leg extension 29kg x 6, 7, 7
Hypertension with 10kg plate x 12, 12, 12

Vibes

Looking into DHEA as an option for some more natural hormone support and performance boost. Maybe even BPC157 and TB500?

Goodies

Reta -
HGH -
Anavar - - Ceased for now, due to hairloss.
All other supplements -

Until tommorrow

@Sheshredz bro meals are the way to go!

 

[Sheshredz]

Nothing wrong with candy for some glucose before a hard back day! Great work.


I love this attitude! Up the calories only a tad and maybe add a 4th set to your workouts.

It's awesome you're tracking macros for us now because this ratio is perfect for you imo. You can definitely up the calories if you want to put on some muscle and recover better. This might be on the low end of your BMR for a female at 103lbs at your height and in your 30's who also trains hard.

Impressive!

Those endorphins will get you through your day!

I’ll do my best to keep it up

Honestly, everyone should do some sort of exercise to start the day.

Haha, I'm loving this log already! You're killing it and the honesty is refreshing. Keep us updated!

thanks for checking it out

Yes @Sheshredz is the shit!

I appreciate the support

almond milk is super processed. raw coconut water plain is much less processed

it’s got a lot of electrolytes too right?

i like your dinner. I didn't know you guys did BBQ in your country so much. thought it was just an american thing. @Sheshredz

Youd be suprised that pretty much everywhere has a culture of outdoors cooking.

There is differences between the cooking style and food. Similar to how your different states have different bbq styles.

The New Zealanders have this style called a “hungi”. They dig a big hole, put hot rocks and the a big bag of all sort of food and it cooks underground for hours.

It’s AWESOME!

But the southern American bbq food culture has really taken off in Australia in the last 10 years.

this is a good strategy sure. @Sheshredz i can't believe you are on 103lbs! you hold your weight well with your lean muscle

its because I have the frame of a 12 year old

@Sheshredz sister you looking good! always motivational to read your updates. i like berries desert. you get 100% cocoa chocolate?

I normally like the 70%. 100% is a little too bitter for me.

nice job on this one! banana bread you made it yourself? that sounds pretty good! maybe dial us a recipe @Sheshredz[/
[/QUOTE]
https://mealprepmanual.com/banana-cinnamon-baked-oatmeal/

Here you go 💪

https://mealprepmanual.com/banana-cinnamon-baked-oatmeal/

@Sheshredz bro meals are the way to go!

Chicken, rice and broccoli with soy sauce and hot sauce actually slaps

 

[stevesmi]

it’s got a lot of electrolytes too right?

well it’s natural. You can go find coconut water in nature. You can’t find almond milk.

Coconut water does have electrolytes too and natural sugars so hits the spot. But needs to be raw nothing added

 

[ceo]

I’ll do my best to keep it up

Honestly, everyone should do some sort of exercise to start the day.

thanks for checking it out

I appreciate the support

it’s got a lot of electrolytes too right?

Youd be suprised that pretty much everywhere has a culture of outdoors cooking.

There is differences between the cooking style and food. Similar to how your different states have different bbq styles.

The New Zealanders have this style called a “hungi”. They dig a big hole, put hot rocks and the a big bag of all sort of food and it cooks underground for hours.

It’s AWESOME!

But the southern American bbq food culture has really taken off in Australia in the last 10 years.

its because I have the frame of a 12 year old

I normally like the 70%. 100% is a little too bitter for me.

https://mealprepmanual.com/banana-cinnamon-baked-oatmeal/

Chicken, rice and broccoli with soy sauce and hot sauce actually slaps

@Sheshredz sister ya'll bbq not gonna be as good as Bama BBQ no way

 

[Sheshredz]

Week 3 - Day 6

3 days in a row of tracked calories!

Food

Breakfast - Baked banana bread oats with BP2
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Chicken, rice and broccoli (again)
Afternoon Snack - 1/2 Grenade Protein Bar
Dinner - Tuna and pesto pasta (high protein pasta)

Calories 1526
Protein 132g
Carbs 179g
Fat 47g

Sweet beautiful numbers

Exercise

Today was a rest day. Relax with a facemask and some trashy tv

Vibes

I slept really well last night. I have added in the sporadic 2mg of melatonin and maybe thats helping the HGH kick in?

Goodies

Reta -
HGH -
Anavar - - Ceased for now, due to hairloss.
All other supplements -

I prepped a couple shots of HGH in advance, and the one i did tonight must have been in the super cold part of the fridge. Gave me a little "Kiss" when i injected it

 

[ballin2504]

Week 3 - Day 4

I did my best today to do a rough count on my calories today.

Food

Breakfast - Baked banana bread oats with peanut butter
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - bro meal - Chicken, rice and broccoli
Dinner - BBQ'd Chicken, roasted pumpkin, sweet potato, cauliflower and broccoli
Dessert - Strawberrys, blueberries and a small chocolate

I estimated that it was 1500 calories and 140g of Protein. Lower than i thought, but happy i just naturally eat a high protein diet.

Exercise

Today was legs. Tried having a half serve of candy (12.5) for some preworkout carbs. It helped, but i think i need more. A half serve was a single snake lol.

Plate loaded leg press 80kg x 6 (4 sets)
Barbell RDL 40kg x 6, 8, 8
Leg extension 29kg x 6, 7, 7
Hypertension with 10kg plate x 12, 12, 12

Vibes

Looking into DHEA as an option for some more natural hormone support and performance boost. Maybe even BPC157 and TB500?

Goodies

Reta -
HGH -
Anavar - - Ceased for now, due to hairloss.
All other supplements -

Until tommorrow

@Sheshredz can’t say I blame you for stopping the anavar sis. Great work

 

[Ulter]

Youd be suprised that pretty much everywhere has a culture of outdoors cooking.

There is differences between the cooking style and food. Similar to how your different states have different bbq styles.

The New Zealanders have this style called a “hungi”. They dig a big hole, put hot rocks and the a big bag of all sort of food and it cooks underground for hours.

i've seen people do that on tv on shows.

 

[ROIDDERS]

https://mealprepmanual.com/banana-cinnamon-baked-oatmeal/

Thanks for posting the recipe.

 

[2Thick]

its because I have the frame of a 12 year old

I thought your people were mostly from England. Aren't you guys very tall and big?

 

[Sheshredz]

@Sheshredz can’t say I blame you for stopping the anavar sis. Great work

I might start it back up again, but I guess hgh is Reta is enough for now

I thought your people were mostly from England. Aren't you guys very tall and big?

some of us are, not me

 

[Sheshredz]

Week 3 - Day 7

4 days in a row of tracked calories! Im getting a better idea of my daily caloric intake on a numbers level. I probably need to make a more active effort to eat a little more. I just eat when im hungry and dont lock in set meals, apart from breakfast, lunch and dinner. I just let my natural (reta enhanced ) appetitde guide me.

Food

Breakfast - Chobani, protein powder, chia seeds and biscoff
Morning Snack - Cold brew black iced coffee with collagen protein and kiwi fruit
Lunch - Chicken, rice and broccoli (again)
Dinner - Beef Pasta
Dessert - Small chocolate

Calories 1652
Protein 143g
Carbs 180g
Fat 40g

Slight increase from yesterday, which is good. Fuel for more gains!

Exercise

Pushed hard at the gym and happy to do body weight squats easily for reps.

Barbell squat 45kg x 6, 6, - 47.5kg x 6, 6
BB good mornings 25kg x 10, 10, 10, 10
Machine hip abduction 36kg x 12, 12, - 38kg x 12, 12
Machine single leg press 52kg x 10 (3 sets)
Machine calf raises 109kg x 10 (3 sets)

Vibes

Kept a high for the morning but then hit my wall later in the night. Looking forward to a good sleep!

Goodies

Reta -
HGH -
Anavar - - Ceased for now, due to hairloss.
All other supplements -

Overall, feeling good. Enjoying the process and seeing results!

 

[2Thick]

some of us are, not me

hey its an advantage on those squats!

 

[Tiger Salman Khan]

Week 3 - Day 7

4 days in a row of tracked calories! Im getting a better idea of my daily caloric intake on a numbers level. I probably need to make a more active effort to eat a little more. I just eat when im hungry and dont lock in set meals, apart from breakfast, lunch and dinner. I just let my natural (reta enhanced ) appetitde guide me.

Food

Breakfast - Chobani, protein powder, chia seeds and biscoff
Morning Snack - Cold brew black iced coffee with collagen protein and kiwi fruit
Lunch - Chicken, rice and broccoli (again)
Dinner - Beef Pasta
Dessert - Small chocolate

Calories 1652
Protein 143g
Carbs 180g
Fat 40g

Slight increase from yesterday, which is good. Fuel for more gains!

Exercise

Pushed hard at the gym and happy to do body weight squats easily for reps.

Barbell squat 45kg x 6, 6, - 47.5kg x 6, 6
BB good mornings 25kg x 10, 10, 10, 10
Machine hip abduction 36kg x 12, 12, - 38kg x 12, 12
Machine single leg press 52kg x 10 (3 sets)
Machine calf raises 109kg x 10 (3 sets)

Vibes

Kept a high for the morning but then hit my wall later in the night. Looking forward to a good sleep!

Goodies

Reta -
HGH -
Anavar - - Ceased for now, due to hairloss.
All other supplements -

Overall, feeling good. Enjoying the process and seeing results!

@Sheshredz Legit updates.....to control hairfall you can try natural products.......are you using any now?.....

 

[LevButlerov]

Week 3 - Day 7

4 days in a row of tracked calories! Im getting a better idea of my daily caloric intake on a numbers level. I probably need to make a more active effort to eat a little more. I just eat when im hungry and dont lock in set meals, apart from breakfast, lunch and dinner. I just let my natural (reta enhanced ) appetitde guide me.

Food

Breakfast - Chobani, protein powder, chia seeds and biscoff
Morning Snack - Cold brew black iced coffee with collagen protein and kiwi fruit
Lunch - Chicken, rice and broccoli (again)
Dinner - Beef Pasta
Dessert - Small chocolate

Calories 1652
Protein 143g
Carbs 180g
Fat 40g

Slight increase from yesterday, which is good. Fuel for more gains!

Exercise

Pushed hard at the gym and happy to do body weight squats easily for reps.

Barbell squat 45kg x 6, 6, - 47.5kg x 6, 6
BB good mornings 25kg x 10, 10, 10, 10
Machine hip abduction 36kg x 12, 12, - 38kg x 12, 12
Machine single leg press 52kg x 10 (3 sets)
Machine calf raises 109kg x 10 (3 sets)

Vibes

Kept a high for the morning but then hit my wall later in the night. Looking forward to a good sleep!

Goodies

Reta -
HGH -
Anavar - - Ceased for now, due to hairloss.
All other supplements -

Overall, feeling good. Enjoying the process and seeing results!

food day looks clean with that 143g protein @Sheshredz
Your lower day with 47kg squats and the 52kg single leg press is good steady form

 

[Sheshredz]

hey its an advantage on those squats!

Yes, the range of motion is very small lol

@Sheshredz Legit updates.....to control hairfall you can try natural products.......are you using any now?.....

Not yet, do you recommend any?

food day looks clean with that 143g protein @Sheshredz
Your lower day with 47kg squats and the 52kg single leg press is good steady form

Weight builds cake

 

[LevButlerov]

Weight builds cake

I love cake

 

[Sheshredz]

Week 4 - Day 1

Weighed in today at 47.3, a drop of 100g. Feeling very lean now. Hopefully im actually recomping and building muscle while i burn fat, and not just getting smaller

Food

Breakfast - Chobani with collagen protein, chia seeds, frozen berries and peanut butter.
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Eggs, Bacon, cottage cheese and kimchi.
Afternoon Snack - Piece of fruit toast
Dinner - Chicken curry, Roti with side of broccoli.

Didn't track my macros today, i was super busy and just didnt have the time (or will ). I still ate very healthy.

Exercise

Today was a rest day. I was super busy so it worked out well. Pilates tommorrow, so get some rest before the next session!

Hit 9k steps and drank over 3 litres of water.

Vibes

I woke up really early last night, so im going to take a melatonin tommorrow to hopefully guarantee some good sleep. I dont take it everyday, im not sure if you build a tolerance to it.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Not much to report, ill post some progress pics tommorrow

 

[2Thick]

Yes, the range of motion is very small lol

Yep. Especially against someone who's very lanky and tall.

 

[madcap71]

Some good shit going on here, following!

 

[Sheshredz]

Some good shit going on here, following!

Thanks for following

 

[Sheshredz]

Some progress photos for week 4

 

[LevButlerov]

Week 4 - Day 1

Weighed in today at 47.3, a drop of 100g. Feeling very lean now. Hopefully im actually recomping and building muscle while i burn fat, and not just getting smaller

Food

Breakfast - Chobani with collagen protein, chia seeds, frozen berries and peanut butter.
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Eggs, Bacon, cottage cheese and kimchi.
Afternoon Snack - Piece of fruit toast
Dinner - Chicken curry, Roti with side of broccoli.

Didn't track my macros today, i was super busy and just didnt have the time (or will ). I still ate very healthy.

Exercise

Today was a rest day. I was super busy so it worked out well. Pilates tommorrow, so get some rest before the next session!

Hit 9k steps and drank over 3 litres of water.

Vibes

I woke up really early last night, so im going to take a melatonin tommorrow to hopefully guarantee some good sleep. I dont take it everyday, im not sure if you build a tolerance to it.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Not much to report, ill post some progress pics tommorrow

Good start to week 4, you are definitely recomping not just shrinking because your meals are clean and still protein heavy even without tracking today @Sheshredz

Rest day with 9k steps is good try to do some push ups sister

 

[LevButlerov]

Some progress photos for week 4

You look really good sister making progress @Sheshredz

 

[stevesmi]

Some progress photos for week 4

@Sheshredz Looking good on your progression photos. The more this law grows the more I hope that you will end up coming on the podcast. We would love to have you.

 

[2Thick]

Some progress photos for week 4

I give you a lot of credit and a lot of props. You are looking fantastic and the conditioning is definitely starting to show. @Sheshredz

 

[Ulter]

Some progress photos for week 4

You are definitely earning a lot of kudos and respect from me. @Sheshredz I can already tell some differences in this Log is pretty young. So keep it up.

 

[ceo]

Some progress photos for week 4

Sister you are looking great for sure. I got a lot of love for the hard work you're putting in here.

 

[ROIDDERS]

Some progress photos for week 4

@Sheshredz you are looking fantastic to be honest. You've got a beautiful physique. It's really coming into shape.

 

[Mobster]

Some progress photos for week 4

Put these against the starting pics for comparison

 

[Sheshredz]

You look really good sister making progress @Sheshredz

Thank you

@Sheshredz Looking good on your progression photos. The more this law grows the more I hope that you will end up coming on the podcast. We would love to have you.

maybe one day

I give you a lot of credit and a lot of props. You are looking fantastic and the conditioning is definitely starting to show. @Sheshredz

slowly but surely

You are definitely earning a lot of kudos and respect from me. @Sheshredz I can already tell some differences in this Log is pretty young. So keep it up.

I hope you all stick around for more

You are definitely earning a lot of kudos and respect from me. @Sheshredz I can already tell some differences in this Log is pretty young. So keep it up.

it hard for me to see it, as i see myself every day

Sister you are looking great for sure. I got a lot of love for the hard work you're putting in here.

Definitely feeling the evo family love

@Sheshredz you are looking fantastic to be honest. You've got a beautiful physique. It's really coming into shape.

it’s the best I’ve ever looked!

Put these against the starting pics for comparison

I normally don’t like progress photos. But it’s good to see the changes over time.

 

[Allupfromhere]

Some progress photos for week 4

Solid progress photos, your building in the right areas and taking some great shape. Log is moving well and so is your progress! Awesome work keep it going

 

[Sheshredz]

Week 4 - Day 2

Sunrise Pilates was a great start to the weekend. Actually pretty tough after Thursdays leg session. Reminds me I should probably be working more on my mobility than just once a week.

Food

Breakfast - Overnight oats
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Eggs, sausage, cottage cheese and kimchi.
Dinner - Rotisserie chicken with salad and a small dinner roll.
Dessert - Cottage cheese, Greek yogurt, protein powder and frozen berries.

I saw my the desert recipe while scrolling and had all the ingredients to make it. It tasted like cheesecake

Calories 1696
Protein 149
Carbs 104
Fat 76

Exercise

Pilates was good. It’s such an underrated workout. Mobility is under appreciated!

Hit 9k steps and drank over 3 litres of water.

Vibes

I slept really well last night, but I woke up super early. The Melatonin and HGH is definitely kicking in now

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Tommorrow morning is push day. Im really looking forward to the session. Motivation is rising and i feel like im hitting a good groove!

Couple photos of food today. My protein iced coffee and my dessert

 

[Sheshredz]

Solid progress photos, your building in the right areas and taking some great shape. Log is moving well and so is your progress! Awesome work keep it going

Thanks for the support

 

[ballin2504]

Some progress photos for week 4

@Sheshredz can definitely tell you’ve leaned up and put some muscle in

 

[LevButlerov]

Thank you

EVO family support sister

 

[LevButlerov]

Week 4 - Day 2

Sunrise Pilates was a great start to the weekend. Actually pretty tough after Thursdays leg session. Reminds me I should probably be working more on my mobility than just once a week.

Food

Breakfast - Overnight oats
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Eggs, sausage, cottage cheese and kimchi.
Dinner - Rotisserie chicken with salad and a small dinner roll.
Dessert - Cottage cheese, Greek yogurt, protein powder and frozen berries.

I saw my the desert recipe while scrolling and had all the ingredients to make it. It tasted like cheesecake

Calories 1696
Protein 149
Carbs 104
Fat 76

Exercise

Pilates was good. It’s such an underrated workout. Mobility is under appreciated!

Hit 9k steps and drank over 3 litres of water.

Vibes

I slept really well last night, but I woke up super early. The Melatonin and HGH is definitely kicking in now

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Tommorrow morning is push day. Im really looking forward to the session. Motivation is rising and i feel like im hitting a good groove!

Couple photos of food today. My protein iced coffee and my dessert

Good day and food was tight nice meal pics @Sheshredz
149 protein and the dessert hit clean without blowing macros!

 

[Sheshredz]

Week 4 - Day 3

I finally got my blood glucose monitor today. I checked it during the day only once and it was 4.7. It was a while ago, but i was worried that maybe i was having a blood sugar issue from the HGH. So far its normal, but i'll check it again first thing tommorrow and go from there.

Food

Breakfast/Preworkout - Fruit toast topped with cottage cheese
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Chicken salad sandwich and a kiwi fruit
Afternoon Snack - Choc protein pudding
Dinner - Fish taco
Dessert - Protein icecream

Found the protein pudding at costco and had to try it. Was good

Calories 1406
Protein 101
Carbs 147
Fat 46

Exercise

Today was push day. I tried a no caffiene pre workout mixed with some Liquid Glycerol. Gosh it was soooo sweet. Not sure how much it helped, but fun to try something different.

DB incline bench press 12.5kg x 8, 8, 6, 6 (tried the 15kg but barely got it up)
DB incline fly 6kg x 10, 10, 10
DB seated shoulder press 10kg x 8, 10, 10, 10
DB delt raises 5kg x 12, 12, 12, 12
Rope tricep overhead pull over 14kg x 10, 16kg x 10, 10

Hit 8k steps and drank over 3 litres of water.

Vibes

Good vibes today. Was productive in all areas! My sleep quality is improving. I sleep really well, but still wake up super early. If i could sleep LONGER, that would be good!

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I was looking at the photo from when the log started, and i dont know how much difference i see. I did go back and find some photos of before i started the Reta. I'd already made a very substantial transformation before i started this log, it feels like 90% of the work has already been done. I lost 8 kilos before this log started, so i guess i dont see the changes that you all do. Its good to go back and look to see how far you come

 

[Ulter]

I hope you all stick around for more

i don't usually respect women too much. but you earned it from me

 

[ceo]

Thank you

maybe one day

slowly but surely

I hope you all stick around for more

it hard for me to see it, as i see myself every day

Definitely feeling the evo family love

it’s the best I’ve ever looked!

I normally don’t like progress photos. But it’s good to see the changes over time.

sister we love our sisters

 

[2Thick]

Thank you

maybe one day

slowly but surely

I hope you all stick around for more

it hard for me to see it, as i see myself every day

Definitely feeling the evo family love

it’s the best I’ve ever looked!

I normally don’t like progress photos. But it’s good to see the changes over time.

you are a big part of EVO family!

 

[ROIDDERS]

Thank you

maybe one day

slowly but surely

I hope you all stick around for more

it hard for me to see it, as i see myself every day

Definitely feeling the evo family love

it’s the best I’ve ever looked!

I normally don’t like progress photos. But it’s good to see the changes over time.

you are pumping the iron!

 

[LevButlerov]

Week 4 - Day 3

I finally got my blood glucose monitor today. I checked it during the day only once and it was 4.7. It was a while ago, but i was worried that maybe i was having a blood sugar issue from the HGH. So far its normal, but i'll check it again first thing tommorrow and go from there.

Food

Breakfast/Preworkout - Fruit toast topped with cottage cheese
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Chicken salad sandwich and a kiwi fruit
Afternoon Snack - Choc protein pudding
Dinner - Fish taco
Dessert - Protein icecream

Found the protein pudding at costco and had to try it. Was good

Calories 1406
Protein 101
Carbs 147
Fat 46

Exercise

Today was push day. I tried a no caffiene pre workout mixed with some Liquid Glycerol. Gosh it was soooo sweet. Not sure how much it helped, but fun to try something different.

DB incline bench press 12.5kg x 8, 8, 6, 6 (tried the 15kg but barely got it up)
DB incline fly 6kg x 10, 10, 10
DB seated shoulder press 10kg x 8, 10, 10, 10
DB delt raises 5kg x 12, 12, 12, 12
Rope tricep overhead pull over 14kg x 10, 16kg x 10, 10

Hit 8k steps and drank over 3 litres of water.

Vibes

Good vibes today. Was productive in all areas! My sleep quality is improving. I sleep really well, but still wake up super early. If i could sleep LONGER, that would be good!

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I was looking at the photo from when the log started, and i dont know how much difference i see. I did go back and find some photos of before i started the Reta. I'd already made a very substantial transformation before i started this log, it feels like 90% of the work has already been done. I lost 8 kilos before this log started, so i guess i dont see the changes that you all do. Its good to go back and look to see how far you come

Good push day logged
you handled the 12.5kg dumbbells clean with the 10kg shoulder work landing solid!

 

[Dreamer]

Week 4 - Day 3

I finally got my blood glucose monitor today. I checked it during the day only once and it was 4.7. It was a while ago, but i was worried that maybe i was having a blood sugar issue from the HGH. So far its normal, but i'll check it again first thing tommorrow and go from there.

Food

Breakfast/Preworkout - Fruit toast topped with cottage cheese
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Chicken salad sandwich and a kiwi fruit
Afternoon Snack - Choc protein pudding
Dinner - Fish taco
Dessert - Protein icecream

Found the protein pudding at costco and had to try it. Was good

Calories 1406
Protein 101
Carbs 147
Fat 46

Exercise

Today was push day. I tried a no caffiene pre workout mixed with some Liquid Glycerol. Gosh it was soooo sweet. Not sure how much it helped, but fun to try something different.

DB incline bench press 12.5kg x 8, 8, 6, 6 (tried the 15kg but barely got it up)
DB incline fly 6kg x 10, 10, 10
DB seated shoulder press 10kg x 8, 10, 10, 10
DB delt raises 5kg x 12, 12, 12, 12
Rope tricep overhead pull over 14kg x 10, 16kg x 10, 10

Hit 8k steps and drank over 3 litres of water.

Vibes

Good vibes today. Was productive in all areas! My sleep quality is improving. I sleep really well, but still wake up super early. If i could sleep LONGER, that would be good!

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I was looking at the photo from when the log started, and i dont know how much difference i see. I did go back and find some photos of before i started the Reta. I'd already made a very substantial transformation before i started this log, it feels like 90% of the work has already been done. I lost 8 kilos before this log started, so i guess i dont see the changes that you all do. Its good to go back and look to see how far you come

Good stuff with the blood glucose its something I track daily - its actually interesting to see the effects excerise has on it, I go under 4 quite often after cardio

 

[Sheshredz]

i don't usually respect women too much. but you earned it from me

thanks

sister we love our sisters

my evo bros

you are a big part of EVO family!

I appreciate it

you are pumping the iron!

I definitely want to push the weights higher!

Good push day logged
you handled the 12.5kg dumbbells clean with the 10kg shoulder work landing solid!

I sometimes get disheartened that my weight seem small, but it’s all about strength to weight ratio.

Good stuff with the blood glucose its something I track daily - its actually interesting to see the effects excerise has on it, I go under 4 quite often after cardio

and it’s not hard or expensive to do!

 

[ceo]

my evo bros

sister am i your favorite bro on here? be honest... ya'll got any black dudes where you at or am i scary to you

 

[Sheshredz]

sister am i your favorite bro on here? be honest... ya'll got any black dudes where you at or am i scary to you

No one is scary.

The indigenous people to Australia, the Aborigines, identify as black.

Lots of people from Africa immigrate here.

And yes, even African Americans live here.

The only culture that doesn’t have a big representative group in Australia is indigenous people from other nations (native Americans, Inuits, pataxo ect)

 

[Coolguy]

This is an amazing log @Sheshredz.
Female logs are always good because the vibes are different and goals are different.
Well done sister

 

[LevButlerov]

I sometimes get disheartened that my weight seem small, but it’s all about strength to weight ratio.

You will get there sister stay strong EVO family love your way @Sheshredz

 

[Ulter]

thanks

yes go women!

 

[Sheshredz]

This is an amazing log @Sheshredz.
Female logs are always good because the vibes are different and goals are different.
Well done sister

Thank for checking it out. Hopefully it’s something new and fresh

You will get there sister stay strong EVO family love your way @Sheshredz

yes go women!

 

[Sheshredz]

Week 4 - Day 4

I had my first “high calorie day” since starting the log. It was my niece's birthday, and I couldn’t say no to birthday dinner and cake. You have to live life a little!

Food

Breakfast - Protein Pancakes
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Ham and salad sandwich
Afternoon Snack - Sparkling Protein water
Nieces birthday dinner - grilled fish and chips and half piece of birthday cake

Pretty high for me but had lower cal day yesterday and couldn't say no to birthday cake so did a half serve. For the dinner i ordered grilled instead of battered fish.

Calories 1840
Protein 111
Carbs 196
Fat 68

Exercise

Legs still sore from Thursdays session (and Pilates). Mentally wanted to push more, go heavier, more sets but physically wanted to give up.

Plate loaded leg press 80kg x 8 (3 sets)
Hyperextension with 7kg DB x 12 (3 sets)
Machine leg extension 23kg x 10 (3 sets)
Machine leg press high/narrow stance 100kg x 10 (3 sets)
Machine calf raise 109kg x 12 (3 sets)

Hit 8k steps and drank over 3 litres of water.

Vibes

Woke up tired. The GH seems to be making me sleep deeper but I was woken up in the middle of the night by factors outside my control and couldn't switch off to get back to sleep for a while.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I don’t want to say “back on the grind tommorrow” because I don’t think the grind stopped. One high calorie day, enjoying real life doesn’t hurt. Use it for more gains!

 

[LevButlerov]

Week 4 - Day 4

I had my first “high calorie day” since starting the log. It was my niece's birthday, and I couldn’t say no to birthday dinner and cake. You have to live life a little!

Food

Breakfast - Protein Pancakes
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Ham and salad sandwich
Afternoon Snack - Sparkling Protein water
Nieces birthday dinner - grilled fish and chips and half piece of birthday cake

Pretty high for me but had lower cal day yesterday and couldn't say no to birthday cake so did a half serve. For the dinner i ordered grilled instead of battered fish.

Calories 1840
Protein 111
Carbs 196
Fat 68

Exercise

Legs still sore from Thursdays session (and Pilates). Mentally wanted to push more, go heavier, more sets but physically wanted to give up.

Plate loaded leg press 80kg x 8 (3 sets)
Hyperextension with 7kg DB x 12 (3 sets)
Machine leg extension 23kg x 10 (3 sets)
Machine leg press high/narrow stance 100kg x 10 (3 sets)
Machine calf raise 109kg x 12 (3 sets)

Hit 8k steps and drank over 3 litres of water.

Vibes

Woke up tired. The GH seems to be making me sleep deeper but I was woken up in the middle of the night by factors outside my control and couldn't switch off to get back to sleep for a while.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I don’t want to say “back on the grind tommorrow” because I don’t think the grind stopped. One high calorie day, enjoying real life doesn’t hurt. Use it for more gains!

Good leg day logged sister even with the fatigue! hard to do @Sheshredz
80kg plate press and the 100kg machine press both solid power sister
You handled the high calorie day fine, just make sure only 1x/week

 

[ROIDDERS]

thanks

my evo bros

I appreciate it

I definitely want to push the weights higher!

I sometimes get disheartened that my weight seem small, but it’s all about strength to weight ratio.

and it’s not hard or expensive to do!

We believe in you.

 

[Tiger Salman Khan]

Week 4 - Day 4

I had my first “high calorie day” since starting the log. It was my niece's birthday, and I couldn’t say no to birthday dinner and cake. You have to live life a little!

Food

Breakfast - Protein Pancakes
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Ham and salad sandwich
Afternoon Snack - Sparkling Protein water
Nieces birthday dinner - grilled fish and chips and half piece of birthday cake

Pretty high for me but had lower cal day yesterday and couldn't say no to birthday cake so did a half serve. For the dinner i ordered grilled instead of battered fish.

Calories 1840
Protein 111
Carbs 196
Fat 68

Exercise

Legs still sore from Thursdays session (and Pilates). Mentally wanted to push more, go heavier, more sets but physically wanted to give up.

Plate loaded leg press 80kg x 8 (3 sets)
Hyperextension with 7kg DB x 12 (3 sets)
Machine leg extension 23kg x 10 (3 sets)
Machine leg press high/narrow stance 100kg x 10 (3 sets)
Machine calf raise 109kg x 12 (3 sets)

Hit 8k steps and drank over 3 litres of water.

Vibes

Woke up tired. The GH seems to be making me sleep deeper but I was woken up in the middle of the night by factors outside my control and couldn't switch off to get back to sleep for a while.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I don’t want to say “back on the grind tommorrow” because I don’t think the grind stopped. One high calorie day, enjoying real life doesn’t hurt. Use it for more gains!

@Sheshredz Updates are legit....keep shining......

 

[ceo]

No one is scary.

The indigenous people to Australia, the Aborigines, identify as black.

Lots of people from Africa immigrate here.

And yes, even African Americans live here.

The only culture that doesn’t have a big representative group in Australia is indigenous people from other nations (native Americans, Inuits, pataxo ect)

Sister you are a cool cat for sure. My wife family was scared of me at first when i walked in to meet them.

 

[Sheshredz]

Week 4 - Day 5

Was pretty tired all day today. I got woken up early, and decided to just go to the gym and train super early. I did get higher than normal steps today (11k) so that could have contributed to being tired also. Just overall a busy day.

Food

Breakfast - Protein Pancakes
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Chicken and salad sandwich
Afternoon Snack - Protein Bar
Dinner - Teriyaki pork with rice noodles and broccoli

I've been getting a rough idea on my general calorie intake now. Seem like i average around 1600, which i hit today

Calories 1600
Protein 130
Carbs 180
Fat 40

Exercise

Today was pull day. It was good trying the assisted pull ups in the gym. Wasn't as scary as I thought. Working towards unassisted pull ups would be a good personal strength goal.

Barbell bent over row 30kg x 8 (4 sets)
Assisted band pull ups (green band) x 6 (4 sets)
Machine close grip row 27kg x 10 (3 sets)
Bent over cable pull downs 23kg x 10, 10, 8
Machine underhand pull downs 25kg x 8, 8, 8

Hit 11k steps and drank over 3 litres of water (like always!).

Vibes

I am definately feeling the GH sleep now. When im asleep, i sleep very deeply. It's just the early wake-ups that get me

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

See you tommorrow!

 

[LevButlerov]

Week 4 - Day 5

Was pretty tired all day today. I got woken up early, and decided to just go to the gym and train super early. I did get higher than normal steps today (11k) so that could have contributed to being tired also. Just overall a busy day.

Food

Breakfast - Protein Pancakes
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Chicken and salad sandwich
Afternoon Snack - Protein Bar
Dinner - Teriyaki pork with rice noodles and broccoli

I've been getting a rough idea on my general calorie intake now. Seem like i average around 1600, which i hit today

Calories 1600
Protein 130
Carbs 180
Fat 40

Exercise

Today was pull day. It was good trying the assisted pull ups in the gym. Wasn't as scary as I thought. Working towards unassisted pull ups would be a good personal strength goal.

Barbell bent over row 30kg x 8 (4 sets)
Assisted band pull ups (green band) x 6 (4 sets)
Machine close grip row 27kg x 10 (3 sets)
Bent over cable pull downs 23kg x 10, 10, 8
Machine underhand pull downs 25kg x 8, 8, 8

Hit 11k steps and drank over 3 litres of water (like always!).

Vibes

I am definately feeling the GH sleep now. When im asleep, i sleep very deeply. It's just the early wake-ups that get me

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

See you tommorrow!

Good pull day sister @Sheshredz
the assisted pull ups were a strong move, keep doing those as much as you can

the deep GH sleep is doing its job, you'll feel even better in time

 

[Sheshredz]

Good pull day sister @Sheshredz
the assisted pull ups were a strong move, keep doing those as much as you can

the deep GH sleep is doing its job, you'll feel even better in time

I want to build up to be able to do reps of unassisted pull-ups. That would be a cool trick

 

[LevButlerov]

I want to build up to be able to do reps of unassisted pull-ups. That would be a cool trick

You will do unassisted soon sister @Sheshredz

 

[Sheshredz]

Week 4 - Day 6

Today was a rest day, so not a whole lot to report.

Food

Breakfast - Greek yoghurt with Weetabix and peanut butter
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Chicken , Rice and Broccoli
Dinner - Beef Pasta
Dessert - Apple and peanut butter

Calories were slightly lower today. I did feel super feel after lunch and didn't really eat much after that.

Calories 1480
Protein 156
Carbs 141
Fat 38

Exercise

Had a rest day today. My muscles have been super sore from the last few workouts, so i can tell i need it.

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Im sleeping VERY deeply now. So even though i'm still waking up very early, the quality of my sleep is very high. I was looking forward to this finally happening consistently!

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I'll either be getting my bloods done tommorrow or friday. I'm getting a pretty comprehensive panel, so hopefully the results will be interesting!

 

[LevButlerov]

Week 4 - Day 6

Today was a rest day, so not a whole lot to report.

Food

Breakfast - Greek yoghurt with Weetabix and peanut butter
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Chicken , Rice and Broccoli
Dinner - Beef Pasta
Dessert - Apple and peanut butter

Calories were slightly lower today. I did feel super feel after lunch and didn't really eat much after that.

Calories 1480
Protein 156
Carbs 141
Fat 38

Exercise

Had a rest day today. My muscles have been super sore from the last few workouts, so i can tell i need it.

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Im sleeping VERY deeply now. So even though i'm still waking up very early, the quality of my sleep is very high. I was looking forward to this finally happening consistently!

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I'll either be getting my bloods done tommorrow or friday. I'm getting a pretty comprehensive panel, so hopefully the results will be interesting!

Good rest day logged sister @Sheshredz
deep sleep from the hgh and reta combo is kicking in clean now!
interesting, you get Better sleep since taking retatrutide? would like to know.

 

[MitsuriKanroji]

Week 4 - Day 3

I finally got my blood glucose monitor today. I checked it during the day only once and it was 4.7. It was a while ago, but i was worried that maybe i was having a blood sugar issue from the HGH. So far its normal, but i'll check it again first thing tommorrow and go from there.

Food

Breakfast/Preworkout - Fruit toast topped with cottage cheese
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Chicken salad sandwich and a kiwi fruit
Afternoon Snack - Choc protein pudding
Dinner - Fish taco
Dessert - Protein icecream

Found the protein pudding at costco and had to try it. Was good

Calories 1406
Protein 101
Carbs 147
Fat 46

Exercise

Today was push day. I tried a no caffiene pre workout mixed with some Liquid Glycerol. Gosh it was soooo sweet. Not sure how much it helped, but fun to try something different.

DB incline bench press 12.5kg x 8, 8, 6, 6 (tried the 15kg but barely got it up)
DB incline fly 6kg x 10, 10, 10
DB seated shoulder press 10kg x 8, 10, 10, 10
DB delt raises 5kg x 12, 12, 12, 12
Rope tricep overhead pull over 14kg x 10, 16kg x 10, 10

Hit 8k steps and drank over 3 litres of water.

Vibes

Good vibes today. Was productive in all areas! My sleep quality is improving. I sleep really well, but still wake up super early. If i could sleep LONGER, that would be good!

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I was looking at the photo from when the log started, and i dont know how much difference i see. I did go back and find some photos of before i started the Reta. I'd already made a very substantial transformation before i started this log, it feels like 90% of the work has already been done. I lost 8 kilos before this log started, so i guess i dont see the changes that you all do. Its good to go back and look to see how far you come

Good shout getting the glucose monitor. Fasted a few times a week is when I check mine - but you’re in a deficit and using Reta so it prob won’t be an issue for you. Using GH during a surplus will increase my a1c too much, so I now only implement it in conjunction with Metformin & Jardiance… If you ever remove the Glp-1 and increase cals for a build phase (and keep GH in), I’d test a1c a couple of times a year just to be safe.

 

[Sheshredz]

Good rest day logged sister @Sheshredz
deep sleep from the hgh and reta combo is kicking in clean now!
interesting, you get Better sleep since taking retatrutide? would like to know.

Im not sure. I think i get some mild insomnia from the reta, but that could also be the lower bodyweight.

Good shout getting the glucose monitor. Fasted a few times a week is when I check mine - but you’re in a deficit and using Reta so it prob won’t be an issue for you. Using GH during a surplus will increase my a1c too much, so I now only implement it in conjunction with Metformin & Jardiance… If you ever remove the Glp-1 and increase cals for a build phase (and keep GH in), I’d test a1c a couple of times a year just to be safe.

I honestly dont think i'd come off the reta. Its got some many positives, its worth running year round.

 

[LevButlerov]

Im not sure. I think i get some mild insomnia from the reta, but that could also be the lower bodyweight.

lets track it I'd like to know @Sheshredz

 

[Sheshredz]

Week 4 - Day 7

I got an early morning leg session done, after a good nights sleep. Had my first meal, then headed to get my bloods done. Im getting a pretty comprehensive panel, and you gents might not know the headache that getting bloods as a female is.

Until menopause, our hormones throughout our cycle increase and decrease in various ways during our 28 day cycle. The first day of the cycle is the day you start your period. We need to get bloods done a minimum of twice during this cycle, day 3 and anyday between day 19-22. For me it was day 19. So i need a day 3 test, then another two of each to compare with each other.

It worked out good that i was due my 4 week HGH bloods, that i landed on a day i could get my other markers. Hopefully i'll have the results soon!

Food

Breakfast - Greek yoghurt with Weetabix and Apple
Morning Snack - Flat white coffee with full fat milk
Lunch - Tuna, rice and edamame
Afternoon Snack - Nut Bar
Dinner - Chicken curry, rice and peas
Dessert - Protein pudding

A little hungier today, probably because of the blood test.

Calories 1638
Protein 139
Carbs 176
Fat 42

Exercise

Today was legs. RDLs were pretty tough after Tuesdays back session so went lighter than I wanted but still got through it all

BB squat 45kg x 6 (4 sets)
BB RDL 30kg x 10 (3 sets)
Machine single leg press 52kg x 10, 12, 12
Machine calf raise 109kg x 12 (3 sets)
Machine leg abduction 36kg x 12, 38kg x 10, 10

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Sleep quality is still incredible. My hair has also stopped shedding, or at least im losing alot less now.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Tommorrow is my weigh in. Interesting to see how i weigh after now pretty consistently tracking my calories. Im hoping to sort of stay at this weigh and recomp a bit. Then maybe after this log finishes its 12 week timeframe, transition into a more direct and purposeful bulk/muscle building phase.

 

[LevButlerov]

Week 4 - Day 7

I got an early morning leg session done, after a good nights sleep. Had my first meal, then headed to get my bloods done. Im getting a pretty comprehensive panel, and you gents might not know the headache that getting bloods as a female is.

Until menopause, our hormones throughout our cycle increase and decrease in various ways during our 28 day cycle. The first day of the cycle is the day you start your period. We need to get bloods done a minimum of twice during this cycle, day 3 and anyday between day 19-22. For me it was day 19. So i need a day 3 test, then another two of each to compare with each other.

It worked out good that i was due my 4 week HGH bloods, that i landed on a day i could get my other markers. Hopefully i'll have the results soon!

Food

Breakfast - Greek yoghurt with Weetabix and Apple
Morning Snack - Flat white coffee with full fat milk
Lunch - Tuna, rice and edamame
Afternoon Snack - Nut Bar
Dinner - Chicken curry, rice and peas
Dessert - Protein pudding

A little hungier today, probably because of the blood test.

Calories 1638
Protein 139
Carbs 176
Fat 42

Exercise

Today was legs. RDLs were pretty tough after Tuesdays back session so went lighter than I wanted but still got through it all

BB squat 45kg x 6 (4 sets)
BB RDL 30kg x 10 (3 sets)
Machine single leg press 52kg x 10, 12, 12
Machine calf raise 109kg x 12 (3 sets)
Machine leg abduction 36kg x 12, 38kg x 10, 10

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Sleep quality is still incredible. My hair has also stopped shedding, or at least im losing alot less now.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Tommorrow is my weigh in. Interesting to see how i weigh after now pretty consistently tracking my calories. Im hoping to sort of stay at this weigh and recomp a bit. Then maybe after this log finishes its 12 week timeframe, transition into a more direct and purposeful bulk/muscle building phase.

Good update and legs hit clean sister @Sheshredz
e 45kg squats and 52kg single leg press combo landing well!
Your day 19 bloods timing is spot on will be waiting. Interested to see how your bloods come out.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46

 

[Dreamer]

Week 4 - Day 7

I got an early morning leg session done, after a good nights sleep. Had my first meal, then headed to get my bloods done. Im getting a pretty comprehensive panel, and you gents might not know the headache that getting bloods as a female is.

Until menopause, our hormones throughout our cycle increase and decrease in various ways during our 28 day cycle. The first day of the cycle is the day you start your period. We need to get bloods done a minimum of twice during this cycle, day 3 and anyday between day 19-22. For me it was day 19. So i need a day 3 test, then another two of each to compare with each other.

It worked out good that i was due my 4 week HGH bloods, that i landed on a day i could get my other markers. Hopefully i'll have the results soon!

Food

Breakfast - Greek yoghurt with Weetabix and Apple
Morning Snack - Flat white coffee with full fat milk
Lunch - Tuna, rice and edamame
Afternoon Snack - Nut Bar
Dinner - Chicken curry, rice and peas
Dessert - Protein pudding

A little hungier today, probably because of the blood test.

Calories 1638
Protein 139
Carbs 176
Fat 42

Exercise

Today was legs. RDLs were pretty tough after Tuesdays back session so went lighter than I wanted but still got through it all

BB squat 45kg x 6 (4 sets)
BB RDL 30kg x 10 (3 sets)
Machine single leg press 52kg x 10, 12, 12
Machine calf raise 109kg x 12 (3 sets)
Machine leg abduction 36kg x 12, 38kg x 10, 10

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Sleep quality is still incredible. My hair has also stopped shedding, or at least im losing alot less now.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Tommorrow is my weigh in. Interesting to see how i weigh after now pretty consistently tracking my calories. Im hoping to sort of stay at this weigh and recomp a bit. Then maybe after this log finishes its 12 week timeframe, transition into a more direct and purposeful bulk/muscle building phase.

Never even considered the menstrual cycle impact to bloods - common sense now you mention it, but good thing your all over it, your training looks solid as always!

 

[HarleyGuy]

Week 4 - Day 7

I got an early morning leg session done, after a good nights sleep. Had my first meal, then headed to get my bloods done. Im getting a pretty comprehensive panel, and you gents might not know the headache that getting bloods as a female is.

Until menopause, our hormones throughout our cycle increase and decrease in various ways during our 28 day cycle. The first day of the cycle is the day you start your period. We need to get bloods done a minimum of twice during this cycle, day 3 and anyday between day 19-22. For me it was day 19. So i need a day 3 test, then another two of each to compare with each other.

It worked out good that i was due my 4 week HGH bloods, that i landed on a day i could get my other markers. Hopefully i'll have the results soon!

Food

Breakfast - Greek yoghurt with Weetabix and Apple
Morning Snack - Flat white coffee with full fat milk
Lunch - Tuna, rice and edamame
Afternoon Snack - Nut Bar
Dinner - Chicken curry, rice and peas
Dessert - Protein pudding

A little hungier today, probably because of the blood test.

Calories 1638
Protein 139
Carbs 176
Fat 42

Exercise

Today was legs. RDLs were pretty tough after Tuesdays back session so went lighter than I wanted but still got through it all

BB squat 45kg x 6 (4 sets)
BB RDL 30kg x 10 (3 sets)
Machine single leg press 52kg x 10, 12, 12
Machine calf raise 109kg x 12 (3 sets)
Machine leg abduction 36kg x 12, 38kg x 10, 10

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Sleep quality is still incredible. My hair has also stopped shedding, or at least im losing alot less now.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Tommorrow is my weigh in. Interesting to see how i weigh after now pretty consistently tracking my calories. Im hoping to sort of stay at this weigh and recomp a bit. Then maybe after this log finishes its 12 week timeframe, transition into a more direct and purposeful bulk/muscle building phase.

Your log updates are always the perfect blend of stats, facts and a chat.

Until menopause, our hormones throughout our cycle increase and decrease in various ways during our 28 day cycle. The first day of the cycle is the day you start your period. We need to get bloods done a minimum of twice during this cycle, day 3 and anyday between day 19-22. For me it was day 19. So i need a day 3 test, then another two of each to compare with each other.

I’ve never heard an EVO sister explain it this way and it makes sense. Yet another thing easier for men in the world of PED’s we don’t have to worry about when to do bloods. I always took that for granted.

Sister you are strong AF with only that few calories that’s some great work. Awesome that you’re now tracking macros too. Be sure and post your weigh in results and screenshot bloods with ranges. I bet you’re in perfect health.

 

[toddthelineman]

Week 4 - Day 7

I got an early morning leg session done, after a good nights sleep. Had my first meal, then headed to get my bloods done. Im getting a pretty comprehensive panel, and you gents might not know the headache that getting bloods as a female is.

Until menopause, our hormones throughout our cycle increase and decrease in various ways during our 28 day cycle. The first day of the cycle is the day you start your period. We need to get bloods done a minimum of twice during this cycle, day 3 and anyday between day 19-22. For me it was day 19. So i need a day 3 test, then another two of each to compare with each other.

It worked out good that i was due my 4 week HGH bloods, that i landed on a day i could get my other markers. Hopefully i'll have the results soon!

Food

Breakfast - Greek yoghurt with Weetabix and Apple
Morning Snack - Flat white coffee with full fat milk
Lunch - Tuna, rice and edamame
Afternoon Snack - Nut Bar
Dinner - Chicken curry, rice and peas
Dessert - Protein pudding

A little hungier today, probably because of the blood test.

Calories 1638
Protein 139
Carbs 176
Fat 42

Exercise

Today was legs. RDLs were pretty tough after Tuesdays back session so went lighter than I wanted but still got through it all

BB squat 45kg x 6 (4 sets)
BB RDL 30kg x 10 (3 sets)
Machine single leg press 52kg x 10, 12, 12
Machine calf raise 109kg x 12 (3 sets)
Machine leg abduction 36kg x 12, 38kg x 10, 10

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Sleep quality is still incredible. My hair has also stopped shedding, or at least im losing alot less now.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Tommorrow is my weigh in. Interesting to see how i weigh after now pretty consistently tracking my calories. Im hoping to sort of stay at this weigh and recomp a bit. Then maybe after this log finishes its 12 week timeframe, transition into a more direct and purposeful bulk/muscle building phase.

You seem to know more about blood with for women than a lot of doctors. I’ve tried to nail down this information for women in my life a few times over the years but just wind up more confused. I hope you keep sharing, it’s badly needed

 

[Allupfromhere]

Good update and legs hit clean sister @Sheshredz
e 45kg squats and 52kg single leg press combo landing well!
Your day 19 bloods timing is spot on will be waiting. Interested to see how your bloods come out.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46

Single leg press is strong AF
insomnia is always a tricky one to diagnose and most times its a combination of things. Glad do hear that you are getting some deep sleep now though.
Very keen to see your blood work and how its mapped for a female. Been talking about this with my wife lately.

 

[waggat]

Week 4 - Day 6

Today was a rest day, so not a whole lot to report.

Food

Breakfast - Greek yoghurt with Weetabix and peanut butter
Morning Snack - Cold brew black iced coffee with collagen protein and almond milk.
Lunch - Chicken , Rice and Broccoli
Dinner - Beef Pasta
Dessert - Apple and peanut butter

Calories were slightly lower today. I did feel super feel after lunch and didn't really eat much after that.

Calories 1480
Protein 156
Carbs 141
Fat 38

Exercise

Had a rest day today. My muscles have been super sore from the last few workouts, so i can tell i need it.

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Im sleeping VERY deeply now. So even though i'm still waking up very early, the quality of my sleep is very high. I was looking forward to this finally happening consistently!

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I'll either be getting my bloods done tommorrow or friday. I'm getting a pretty comprehensive panel, so hopefully the results will be interesting!

Regarding sleep, do you wake early and can't get back to sleep? How much total sleep are you getting?

 

[Sheshredz]

Good update and legs hit clean sister @Sheshredz
e 45kg squats and 52kg single leg press combo landing well!
Your day 19 bloods timing is spot on will be waiting. Interested to see how your bloods come out.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46

yeah hopefully they come soon

Never even considered the menstrual cycle impact to bloods - common sense now you mention it, but good thing your all over it, your training looks solid as always!

Completely understandable lol, you dont have a menstral cycle

Your log updates are always the perfect blend of stats, facts and a chat.


I’ve never heard an EVO sister explain it this way and it makes sense. Yet another thing easier for men in the world of PED’s we don’t have to worry about when to do bloods. I always took that for granted.

Sister you are strong AF with only that few calories that’s some great work. Awesome that you’re now tracking macros too. Be sure and post your weigh in results and screenshot bloods with ranges. I bet you’re in perfect health.

Oh thanks , i do try to give it some personality. Otherwise it could just be an excel spreadsheet .

I've had to see endrocrinologists before, so you pick up a couple of things.

I do feel like im in good health, hopefully the bloods with confirm that!

You seem to know more about blood with for women than a lot of doctors. I’ve tried to nail down this information for women in my life a few times over the years but just wind up more confused. I hope you keep sharing, it’s badly needed

I hope my explination helped. To keep in simple, here is a breakdown;
FSH - Day 3
LH - Day 3
Estrogen - Day 3
Free Test - Anytime
Total Test - Anytime
SHBG - Anytime
Progesterone - Day 19-22

This is a pretty basic panel you'd need for your lady. I would do all of the above day 3 and 19-22. FSH, LH and Estrogren will be at their peak levels on day 3 and Progesterone is peak at days 19-22. You still want to know FSH, LH and Estrogren on day 19-22 and Progesterone on day 3, so you can see what the dip is.

So you want to compare day 3 to day 19, and ideally another set the next month to compare against each other.

I thought that would be simple lol.

Single leg press is strong AF
insomnia is always a tricky one to diagnose and most times its a combination of things. Glad do hear that you are getting some deep sleep now though.
Very keen to see your blood work and how its mapped for a female. Been talking about this with my wife lately.

Thanks - I got my test done privately so it should come in a couple of days, the IGF1 result is the one that normally takes the longest.

Regarding sleep, do you wake early and can't get back to sleep? How much total sleep are you getting?

Yeah i wake up pretty early and when i do, im wide awake. My watch says I sleep 7-8 hours.

 

[LevButlerov]

yeah hopefully they come soon

they will sister

 

[HarleyGuy]

You seem to know more about blood with for women than a lot of doctors. I’ve tried to nail down this information for women in my life a few times over the years but just wind up more confused. I hope you keep sharing, it’s badly needed

It is badly needed here. @Sheshredz You're appreciated here and your personal efforts and attention to detail are something I hope newbie EVO sisters come on and see.

 

[toddthelineman]

yeah hopefully they come soon

Completely understandable lol, you dont have a menstral cycle

Oh thanks , i do try to give it some personality. Otherwise it could just be an excel spreadsheet .

I've had to see endrocrinologists before, so you pick up a couple of things.

I do feel like im in good health, hopefully the bloods with confirm that!

I hope my explination helped. To keep in simple, here is a breakdown;
FSH - Day 3
LH - Day 3
Estrogen - Day 3
Free Test - Anytime
Total Test - Anytime
SHBG - Anytime
Progesterone - Day 19-22

This is a pretty basic panel you'd need for your lady. I would do all of the above day 3 and 19-22. FSH, LH and Estrogren will be at their peak levels on day 3 and Progesterone is peak at days 19-22. You still want to know FSH, LH and Estrogren on day 19-22 and Progesterone on day 3, so you can see what the dip is.

So you want to compare day 3 to day 19, and ideally another set the next month to compare against each other.

I thought that would be simple lol.

Thanks - I got my test done privately so it should come in a couple of days, the IGF1 result is the one that normally takes the longest.

Yeah i wake up pretty early and when i do, im wide awake. My watch says I sleep 7-8 hours.

Best information I’ve ever found. Thank you!

Out of curiosity, when you use anavar, do you use it continuously throughout your cycle or do you take a week off or anything like that? Do you attempt to preserve your menstrual cycle or just let it do what it will and reset later?

 

[Sheshredz]

It is badly needed here. @Sheshredz You're appreciated here and your personal efforts and attention to detail are something I hope newbie EVO sisters come on and see.

We all help each other!

Best information I’ve ever found. Thank you!

Out of curiosity, when you use anavar, do you use it continuously throughout your cycle or do you take a week off or anything like that? Do you attempt to preserve your menstrual cycle or just let it do what it will and reset later?

I've only ever tried the Anavar once for a little bit (earlier in this log). I stopped it because i was getting shedding.

I still had my normal cycle, but sorry i dont have anymore information.

 

[toddthelineman]

I've only ever tried the Anavar once for a little bit (earlier in this log). I stopped it because i was getting shedding.

Oh I see, well you made the right decision I think. Hell I lost my hair years ago and if I could’ve stopped it I would have. My question is pure curiosity, I have never known a woman personally that used gear. My daughter is an avid lifter and she has talked about it but I discouraged her so far. She doesn’t need it at all, she’s just a 5/8th scale of me, hahaha. She eats to bulk and gets leaner and more muscular

 

[Sheshredz]

Week 5 - Day 1

I weighed in at 47.2 kilos this morning, which is around what i weighed the same time last week. My average calories were 1600, so it must be my maintainence level.

Food

Breakfast - Protein pancake bowl
Morning Snack - Flat white coffee with collagen
Lunch - Ham and cheese toastie
Afternoon Snack - Nut Bar
Dinner - Chicken, rice, edamame and kewpie
Dessert - Yoghurt bowl with blueberries and two chocolates (after big walk so tired and hungry )

After dinner, i went for a massive walk, and was absolutely exhausted. I absolutely needed this rest day (and a little extra calories )

Calories 1702
Protein 137
Carbs 176
Fat 50

Exercise

Today was a rest day. I absolutely needed it, i was exhausted. Mentally burned out from a busy week, bring on the weekend!

Hit 12k steps and drank over 3 litres of water (like always!).

Vibes

I did wash my hair and not lose as much - possibly because I'm eating at maintenance instead of a deficit and losing weight. So not sure whats going on, but its getting better!

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

@RRRaus sent me an early christmas present! Some more Reta and a cheeky PT141. I've heard about this peptide...

 

[RRRaus]

Week 5 - Day 1

I weighed in at 47.2 kilos this morning, which is around what i weighed the same time last week. My average calories were 1600, so it must be my maintainence level.

Food

Breakfast - Protein pancake bowl
Morning Snack - Flat white coffee with collagen
Lunch - Ham and cheese toastie
Afternoon Snack - Nut Bar
Dinner - Chicken, rice, edamame and kewpie
Dessert - Yoghurt bowl with blueberries and two chocolates (after big walk so tired and hungry )

After dinner, i went for a massive walk, and was absolutely exhausted. I absolutely needed this rest day (and a little extra calories )

Calories 1702
Protein 137
Carbs 176
Fat 50

Exercise

Today was a rest day. I absolutely needed it, i was exhausted. Mentally burned out from a busy week, bring on the weekend!

Hit 12k steps and drank over 3 litres of water (like always!).

Vibes

I did wash my hair and not lose as much - possibly because I'm eating at maintenance instead of a deficit and losing weight. So not sure whats going on, but its getting better!

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

@RRRaus sent me an early christmas present! Some more Reta and a cheeky PT141. I've heard about this peptide...

It's great to see you taking a rest day - they are extremely beneficial for that mental break too as you would know!

Your work on this log is appreciated by not only ourselves but the whole Evo community. It's great to see the effort you put into your training, diet and updates

 

[HarleyGuy]

Week 5 - Day 1

I weighed in at 47.2 kilos this morning, which is around what i weighed the same time last week. My average calories were 1600, so it must be my maintainence level.

Food

Breakfast - Protein pancake bowl
Morning Snack - Flat white coffee with collagen
Lunch - Ham and cheese toastie
Afternoon Snack - Nut Bar
Dinner - Chicken, rice, edamame and kewpie
Dessert - Yoghurt bowl with blueberries and two chocolates (after big walk so tired and hungry )

After dinner, i went for a massive walk, and was absolutely exhausted. I absolutely needed this rest day (and a little extra calories )

Calories 1702
Protein 137
Carbs 176
Fat 50

Exercise

Today was a rest day. I absolutely needed it, i was exhausted. Mentally burned out from a busy week, bring on the weekend!

Hit 12k steps and drank over 3 litres of water (like always!).

Vibes

I did wash my hair and not lose as much - possibly because I'm eating at maintenance instead of a deficit and losing weight. So not sure whats going on, but its getting better!

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

@RRRaus sent me an early christmas present! Some more Reta and a cheeky PT141. I've heard about this peptide...

Great update!

I weighed in at 47.2 kilos this morning, which is around what i weighed the same time last week.

Down 1.2kg overall and looking more muscular this is a win!

Goodies

Time to add reta back to these. Are you going to start lower dose since you took some time off?
Do tell on the PT-141? I know what it works for for me

 

[Sheshredz]

It's great to see you taking a rest day - they are extremely beneficial for that mental break too as you would know!

Your work on this log is appreciated by not only ourselves but the whole Evo community. It's great to see the effort you put into your training, diet and updates

Thank you for the nice comment.

Hopefully we can get more evo sisters and move them away from the toxicity of instagram

Great update!


Down 1.2kg overall and looking more muscular this is a win!

Time to add reta back to these. Are you going to start lower dose since you took some time off?
Do tell on the PT-141? I know what it works for for me

I haven’t stopped the Reta, consistently on 1 mg Monday, Wednesday and Friday.

I’ll let you know when I try the pt141

 

[Sheshredz]

Week 5 - Day 2

Early Pilates session this morning was a great way to start the day. I felt rested and recovered from yesterday and it really helped for this morning session. The instructor even commented that “I’m looking really fit”

Food

Breakfast - Protein pancake bowl
Morning Snack - Black ice coffee with whey and collagen protein.
Lunch - Chicken, Rice and vegetables.
Afternoon Snack - Protein bar
Dinner - Chicken and salad sandwich.
Dessert - little serve of ice cream

I don’t actively set to eat any certain number of calories. I just eat when I’m hungry and eat a serve that makes me full. Today, I had ice cream and ate lower than yesterday. My intake seems to be a range of 1400 to 1700.

Calories 1434
Protein 136
Carbs 146
Fat 34

Exercise

You’d be surprised at the workout intensity you can achieve with bodyweight and band resistance. It’s obviously not going to have comparable hypertrophy to conventional bodybuilding, but it’s still a challenge (and fun ). I see the YouTube videos of super ripped bodybuilders trying yoga/pilates and struggling. Obviously any new type of exercise you’ll struggle with, until you get the hang of it.

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Noticed I kept waking in the early hours of the morning which I was often doing with the reta but I was more easily able to get back to sleep. I assume from that’s the HGH getting me back to sleep faster when I wake up?

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Baked some more baked oats. Such a great recipe to meal prep for convenience

 

[LevButlerov]

Week 5 - Day 2

Early Pilates session this morning was a great way to start the day. I felt rested and recovered from yesterday and it really helped for this morning session. The instructor even commented that “I’m looking really fit”

Food

Breakfast - Protein pancake bowl
Morning Snack - Black ice coffee with whey and collagen protein.
Lunch - Chicken, Rice and vegetables.
Afternoon Snack - Protein bar
Dinner - Chicken and salad sandwich.
Dessert - little serve of ice cream

I don’t actively set to eat any certain number of calories. I just eat when I’m hungry and eat a serve that makes me full. Today, I had ice cream and ate lower than yesterday. My intake seems to be a range of 1400 to 1700.

Calories 1434
Protein 136
Carbs 146
Fat 34

Exercise

You’d be surprised at the workout intensity you can achieve with bodyweight and band resistance. It’s obviously not going to have comparable hypertrophy to conventional bodybuilding, but it’s still a challenge (and fun ). I see the YouTube videos of super ripped bodybuilders trying yoga/pilates and struggling. Obviously any new type of exercise you’ll struggle with, until you get the hang of it.

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Noticed I kept waking in the early hours of the morning which I was often doing with the reta but I was more easily able to get back to sleep. I assume from that’s the HGH getting me back to sleep faster when I wake up?

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Baked some more baked oats. Such a great recipe to meal prep for convenience

those baked oats look tasty I'd eat them now @Sheshredz macros on them?

Pilates plus the bodyweight and band work hit clean today, stay high on intensity sister

 

[stevesmi]

Week 5 - Day 2

Early Pilates session this morning was a great way to start the day. I felt rested and recovered from yesterday and it really helped for this morning session. The instructor even commented that “I’m looking really fit”

Food

Breakfast - Protein pancake bowl
Morning Snack - Black ice coffee with whey and collagen protein.
Lunch - Chicken, Rice and vegetables.
Afternoon Snack - Protein bar
Dinner - Chicken and salad sandwich.
Dessert - little serve of ice cream

I don’t actively set to eat any certain number of calories. I just eat when I’m hungry and eat a serve that makes me full. Today, I had ice cream and ate lower than yesterday. My intake seems to be a range of 1400 to 1700.

Calories 1434
Protein 136
Carbs 146
Fat 34

Exercise

You’d be surprised at the workout intensity you can achieve with bodyweight and band resistance. It’s obviously not going to have comparable hypertrophy to conventional bodybuilding, but it’s still a challenge (and fun ). I see the YouTube videos of super ripped bodybuilders trying yoga/pilates and struggling. Obviously any new type of exercise you’ll struggle with, until you get the hang of it.

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Noticed I kept waking in the early hours of the morning which I was often doing with the reta but I was more easily able to get back to sleep. I assume from that’s the HGH getting me back to sleep faster when I wake up?

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Baked some more baked oats. Such a great recipe to meal prep for convenience

@Sheshredz nice job on the pilates. that is a tough workout. i love hot pilates very challenging

 

[Mobster]

Week 5 - Day 2

Early Pilates session this morning was a great way to start the day. I felt rested and recovered from yesterday and it really helped for this morning session. The instructor even commented that “I’m looking really fit”

Food

Breakfast - Protein pancake bowl
Morning Snack - Black ice coffee with whey and collagen protein.
Lunch - Chicken, Rice and vegetables.
Afternoon Snack - Protein bar
Dinner - Chicken and salad sandwich.
Dessert - little serve of ice cream

I don’t actively set to eat any certain number of calories. I just eat when I’m hungry and eat a serve that makes me full. Today, I had ice cream and ate lower than yesterday. My intake seems to be a range of 1400 to 1700.

Calories 1434
Protein 136
Carbs 146
Fat 34

Exercise

You’d be surprised at the workout intensity you can achieve with bodyweight and band resistance. It’s obviously not going to have comparable hypertrophy to conventional bodybuilding, but it’s still a challenge (and fun ). I see the YouTube videos of super ripped bodybuilders trying yoga/pilates and struggling. Obviously any new type of exercise you’ll struggle with, until you get the hang of it.

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Noticed I kept waking in the early hours of the morning which I was often doing with the reta but I was more easily able to get back to sleep. I assume from that’s the HGH getting me back to sleep faster when I wake up?

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Baked some more baked oats. Such a great recipe to meal prep for convenience

No one NEEDS to eat a set and or specific number per day as such. It's just more controllable. It CAN vary per day here and there

 

[Sheshredz]

those baked oats look tasty I'd eat them now @Sheshredz macros on them?

Pilates plus the bodyweight and band work hit clean today, stay high on intensity sister

This is the recipe i follow

https://mealprepmanual.com/chocolate-chip-banana-bread-baked-oatmeal/

@Sheshredz nice job on the pilates. that is a tough workout. i love hot pilates very challenging

Its nice to break up the weights workouts with something different

No one NEEDS to eat a set and or specific number per day as such. It's just more controllable. It CAN vary per day here and there

If you are a serious competitive athlete, then it makes sense to have a controlled caloric intake. Im just a regular gym bunny, so its not that serious

 

[Sheshredz]

Week 5 - Day 3

I started tracking my macros today and then lost interest . I was really busy all day (totally not shopping), and was eating on the move and just didnt have the mental energy for it. I naturally eat within a consistent range anyway.

Food

Breakfast - Iced Coffee and almond croissant
Lunch - Emergency Purse Nut bar (always stay strapped )
Afternoon Snack - Beef Jerky
Dinner - Egg, bacon and spinach wrap.
Dessert - Greek Yogurt with PB2 and apple slices.

Looking over todays food its smaller volume but higher calorie. Im an absolute sucker for a good almond croissant. I ended up not being able to finish it, which is a first for me

Exercise

Today was push. Had some preworkout candy for carbs and got an early session in! More time for shopping

Incline Barbell bench press 27.5kg x 4, 5, 4, 3
Incline Dumbbell chest fly 6kg x 10 (4 sets)
Dumbbell seated shoulder press 10kg x 8 (4 sets)
Dumbbell delt raise 5kg x 10 (3 sets)
Superset Barbell tricep skull crushers and close grip bench press 10kg x 12, 12.5kg x 10, 10

Felt really good after the workout, lots of energy and good endorphin release!

Hit 9k steps and drank over 3 litres of water (like always!).

Vibes

My sleep is getting sooo deep. I almost wake up feeling a little groggy. It can be hard to get moving in the morning a little. The sleep is consistently good now, glad i finally got the legendary HGH sleep.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I realised i forgot to take my progress photos. I dont think much has changed, ill try to get some more done soon!

 

[LevButlerov]

This is the recipe i follow

we need our own recipes on EVO

 

[LevButlerov]

Week 5 - Day 3

I started tracking my macros today and then lost interest . I was really busy all day (totally not shopping), and was eating on the move and just didnt have the mental energy for it. I naturally eat within a consistent range anyway.

Food

Breakfast - Iced Coffee and almond croissant
Lunch - Emergency Purse Nut bar (always stay strapped )
Afternoon Snack - Beef Jerky
Dinner - Egg, bacon and spinach wrap.
Dessert - Greek Yogurt with PB2 and apple slices.

Looking over todays food its smaller volume but higher calorie. Im an absolute sucker for a good almond croissant. I ended up not being able to finish it, which is a first for me

Exercise

Today was push. Had some preworkout candy for carbs and got an early session in! More time for shopping

Incline Barbell bench press 27.5kg x 4, 5, 4, 3
Incline Dumbbell chest fly 6kg x 10 (4 sets)
Dumbbell seated shoulder press 10kg x 8 (4 sets)
Dumbbell delt raise 5kg x 10 (3 sets)
Superset Barbell tricep skull crushers and close grip bench press 10kg x 12, 12.5kg x 10, 10

Felt really good after the workout, lots of energy and good endorphin release!

Hit 9k steps and drank over 3 litres of water (like always!).

Vibes

My sleep is getting sooo deep. I almost wake up feeling a little groggy. It can be hard to get moving in the morning a little. The sleep is consistently good now, glad i finally got the legendary HGH sleep.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I realised i forgot to take my progress photos. I dont think much has changed, ill try to get some more done soon!

Losing interest can happen sister @Sheshredz
who doesn't like croissant but where is the pic?
good training, incline bench nice pump

 

[Ulter]

Week 5 - Day 2

Early Pilates session this morning was a great way to start the day. I felt rested and recovered from yesterday and it really helped for this morning session. The instructor even commented that “I’m looking really fit”

Food

Breakfast - Protein pancake bowl
Morning Snack - Black ice coffee with whey and collagen protein.
Lunch - Chicken, Rice and vegetables.
Afternoon Snack - Protein bar
Dinner - Chicken and salad sandwich.
Dessert - little serve of ice cream

I don’t actively set to eat any certain number of calories. I just eat when I’m hungry and eat a serve that makes me full. Today, I had ice cream and ate lower than yesterday. My intake seems to be a range of 1400 to 1700.

Calories 1434
Protein 136
Carbs 146
Fat 34

Exercise

You’d be surprised at the workout intensity you can achieve with bodyweight and band resistance. It’s obviously not going to have comparable hypertrophy to conventional bodybuilding, but it’s still a challenge (and fun ). I see the YouTube videos of super ripped bodybuilders trying yoga/pilates and struggling. Obviously any new type of exercise you’ll struggle with, until you get the hang of it.

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Noticed I kept waking in the early hours of the morning which I was often doing with the reta but I was more easily able to get back to sleep. I assume from that’s the HGH getting me back to sleep faster when I wake up?

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Baked some more baked oats. Such a great recipe to meal prep for convenience

my wife used to cook me those types of things. she loved baking. one time she baked me a pie for my bday it was really special i miss her cooking @Sheshredz

 

[stevesmi]

Its nice to break up the weights workouts with something different

yes keeps it fun

 

[ceo]

Week 5 - Day 3

I started tracking my macros today and then lost interest . I was really busy all day (totally not shopping), and was eating on the move and just didnt have the mental energy for it. I naturally eat within a consistent range anyway.

Food

Breakfast - Iced Coffee and almond croissant
Lunch - Emergency Purse Nut bar (always stay strapped )
Afternoon Snack - Beef Jerky
Dinner - Egg, bacon and spinach wrap.
Dessert - Greek Yogurt with PB2 and apple slices.

Looking over todays food its smaller volume but higher calorie. Im an absolute sucker for a good almond croissant. I ended up not being able to finish it, which is a first for me

Exercise

Today was push. Had some preworkout candy for carbs and got an early session in! More time for shopping

Incline Barbell bench press 27.5kg x 4, 5, 4, 3
Incline Dumbbell chest fly 6kg x 10 (4 sets)
Dumbbell seated shoulder press 10kg x 8 (4 sets)
Dumbbell delt raise 5kg x 10 (3 sets)
Superset Barbell tricep skull crushers and close grip bench press 10kg x 12, 12.5kg x 10, 10

Felt really good after the workout, lots of energy and good endorphin release!

Hit 9k steps and drank over 3 litres of water (like always!).

Vibes

My sleep is getting sooo deep. I almost wake up feeling a little groggy. It can be hard to get moving in the morning a little. The sleep is consistently good now, glad i finally got the legendary HGH sleep.

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

I realised i forgot to take my progress photos. I dont think much has changed, ill try to get some more done soon!

sister looking good on the food. i like the emergency nut bar in purse ha @Sheshredz my wife does the same thing

 

[2Thick]

Week 5 - Day 2

Early Pilates session this morning was a great way to start the day. I felt rested and recovered from yesterday and it really helped for this morning session. The instructor even commented that “I’m looking really fit”

Food

Breakfast - Protein pancake bowl
Morning Snack - Black ice coffee with whey and collagen protein.
Lunch - Chicken, Rice and vegetables.
Afternoon Snack - Protein bar
Dinner - Chicken and salad sandwich.
Dessert - little serve of ice cream

I don’t actively set to eat any certain number of calories. I just eat when I’m hungry and eat a serve that makes me full. Today, I had ice cream and ate lower than yesterday. My intake seems to be a range of 1400 to 1700.

Calories 1434
Protein 136
Carbs 146
Fat 34

Exercise

You’d be surprised at the workout intensity you can achieve with bodyweight and band resistance. It’s obviously not going to have comparable hypertrophy to conventional bodybuilding, but it’s still a challenge (and fun ). I see the YouTube videos of super ripped bodybuilders trying yoga/pilates and struggling. Obviously any new type of exercise you’ll struggle with, until you get the hang of it.

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Noticed I kept waking in the early hours of the morning which I was often doing with the reta but I was more easily able to get back to sleep. I assume from that’s the HGH getting me back to sleep faster when I wake up?

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Baked some more baked oats. Such a great recipe to meal prep for convenience

@Sheshredz you are a machine. not just in the gym but also in the kitchen. and wow on 8K steps and 3L water.

 

[ROIDDERS]

Week 5 - Day 2

Early Pilates session this morning was a great way to start the day. I felt rested and recovered from yesterday and it really helped for this morning session. The instructor even commented that “I’m looking really fit”

Food

Breakfast - Protein pancake bowl
Morning Snack - Black ice coffee with whey and collagen protein.
Lunch - Chicken, Rice and vegetables.
Afternoon Snack - Protein bar
Dinner - Chicken and salad sandwich.
Dessert - little serve of ice cream

I don’t actively set to eat any certain number of calories. I just eat when I’m hungry and eat a serve that makes me full. Today, I had ice cream and ate lower than yesterday. My intake seems to be a range of 1400 to 1700.

Calories 1434
Protein 136
Carbs 146
Fat 34

Exercise

You’d be surprised at the workout intensity you can achieve with bodyweight and band resistance. It’s obviously not going to have comparable hypertrophy to conventional bodybuilding, but it’s still a challenge (and fun ). I see the YouTube videos of super ripped bodybuilders trying yoga/pilates and struggling. Obviously any new type of exercise you’ll struggle with, until you get the hang of it.

Hit 8k steps and drank over 3 litres of water (like always!).

Vibes

Noticed I kept waking in the early hours of the morning which I was often doing with the reta but I was more easily able to get back to sleep. I assume from that’s the HGH getting me back to sleep faster when I wake up?

Goodies

Reta -
HGH -
Anavar - - Ceased for now
All other supplements -

Baked some more baked oats. Such a great recipe to meal prep for convenience

What style of Pilates do you usually like to do? I've done some Pilates before. It's very intense, especially the more intense high intensity Pilates where you really break out a sweat and really get some cardio. @Sheshredz

 

[Sheshredz]

Losing interest can happen sister @Sheshredz
who doesn't like croissant but where is the pic?
good training, incline bench nice pump

Whoops, forgot to add it

 

[Sheshredz]

my wife used to cook me those types of things. she loved baking. one time she baked me a pie for my bday it was really special i miss her cooking @Sheshredz

Aw bless

yes keeps it fun

Variety is the spice of life

sister looking good on the food. i like the emergency nut bar in purse ha @Sheshredz my wife does the same thing

it’s either that or a protein bar/jerky or even those Greek yogurt pouches. Lots of good options these days!

@Sheshredz you are a machine. not just in the gym but also in the kitchen. and wow on 8K steps and 3L water.

having the log is a good reminder to make sure to put in the effort everyday. I know I have to post about it, so I have to be accountable.

What style of Pilates do you usually like to do? I've done some Pilates before. It's very intense, especially the more intense high intensity Pilates where you really break out a sweat and really get some cardio. @Sheshredz

its not super intense, it’s more a stretch and bodyweight session.

But you can always make it harder or easier, depending on what your skill level is.

 

[LevButlerov]

Whoops, forgot to add it

beautiful meal sister

 

[toddthelineman]

started tracking my macros today and then lost interest

That happens to me too often. But when I was tracking faithfully, you can clearly see from my first log how well it worked

 

[Ulter]

Aw bless

thanks i need to find a new wife soon ! i'm trying! maybe you have some tips for me to get a 2nd date. i can't get past the 1st date

 

[2Thick]

having the log is a good reminder to make sure to put in the effort everyday. I know I have to post about it, so I have to be accountable.

exactly that is why it works well