Female Log My Life changing Journey Log

[MrsOhdamnsBOSS]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

 

[Ohdamn]

Yay! It’s about damn time! Amazing progress babe!

 

[MrsOhdamnsBOSS]

Yay! It’s about damn time! Amazing progress babe!

Thanks babe! And yes, it's about Ohdamn time!

 

[hypertrophydoug]

Simply incredible!!!!! 81kg is no bloody joke I'm genuinely blown away by your progress sister, this is an astonishing feat!!! You bloody go girl!!!!! A responsible dose of 2mg reta is impressive for this much loss and a lot of hard work went into this, of that I'm sure. Again, bloody good job, wow!

 

[MrsOhdamnsBOSS]

Simply incredible!!!!! 81kg is no bloody joke I'm genuinely blown away by your progress sister, this is an astonishing feat!!! You bloody go girl!!!!! A responsible dose of 2mg reta is impressive for this much loss and a lot of hard work went into this, of that I'm sure. Again, bloody good job, wow!

Thank you so much brother!

That really means a lot coming from a well-known member here. It’s been a massive climb from 200kg, and while the road has been tough, I’m ready for the next peak.
Keeping the 'Ratatouille' at a responsible dose is key for me,I want to make sure I’m earning every bit of that muscle . Cheers for the support!!

 

[R.AP]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

Had to double take when I saw the title of this log. Unbelievable. What a transformation. What's your plan for breaking through the plateau? When was the last time you took a break from the calorie deficit?

 

[aquadux]

best of luck!!! Looking great

 

[MrsOhdamnsBOSS]

Had to double take when I saw the title of this log. Unbelievable. What a transformation. What's your plan for breaking through the plateau? When was the last time you took a break from the calorie deficit?

Thanks, @R.AP It’s definitely been a long, hard road to get here from where I started, but every bit of the struggle has been completely worth it. I wouldn't trade the progress for anything.

To be honest, I don't really have solid plan for breaking the plateau yet, I’ve just been grinding. As for the calorie deficit, I’ve been in it for so long now that I’ve actually lost track of how many months it’s been. I think I’ve just been on 'autopilot' trying to get the weight off, and now that I've hit this wall, I’m realizing I might need a more strategic approach.

 

[MrsOhdamnsBOSS]

best of luck!!! Looking great

Thanks so much!

 

[R.AP]

Thanks, @R.AP It’s definitely been a long, hard road to get here from where I started, but every bit of the struggle has been completely worth it. I wouldn't trade the progress for anything.

To be honest, I don't really have solid plan for breaking the plateau yet, I’ve just been grinding. As for the calorie deficit, I’ve been in it for so long now that I’ve actually lost track of how many months it’s been. I think I’ve just been on 'autopilot' trying to get the weight off, and now that I've hit this wall, I’m realizing I might need a more strategic approach.

For everyone I've seen or guided through a transformative weight loss journey, a plateau seems to be inevitable! So you're not alone here. It's such a blessing that it took so long!

A few things you can have a look at if you're not already. The basics:

Input: consistency with calorie tracking or meals plans at a set caloric input
Output: consistency with steps/ cardio/ activity
Sleep quality: A huge hitter. Poor sleep can be a huge hinderance to fat-loss.

Though I'm sure if you're already down so much then you're all over the above, it may simply be time for a nice diet break. A week or two of eating at maintenance calories to give your body an opportunity to rest and wash away fatigue before digging deeper again. This can be scary, but might be what you need.

Ancillaries:

Plenty of cool peptides and fat-loss ancillaries to deploy depending on what your individual risk profile is Happy to guide here as well if all of the above has been addressed.

 

[LevButlerov]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

welcome fully to the EVO family sister @MrsOhdamnsBOSS happy to have you, mad respect for @Ohdamn for brining his lady to the EVO family!

I love your progress sister, hard fought, 200kgs+ to 119 amazing!!! EVO family love and respect your way.

@Alice_In_Ironland @Iron_rose1 @Panda22 @Katsumi @ifbbpromusclegirl @Jigglybuff @RoidRageWife

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. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Yay! It’s about damn time! Amazing progress babe!

 

[stevesmi]

@MrsOhdamnsBOSS one of the things that would work in your favor is definitely getting on a Retatrutide or tirz going forward. I would even say you might want to consider running it weekly for the rest of your life. It will help boost insulin sensitivity and do a lot of good things in your body and it's definitely something that you should consider.

 

[Alice_In_Ironland]

welcome fully to the EVO family sister @MrsOhdamnsBOSS happy to have you, mad respect for @Ohdamn for brining his lady to the EVO family!

I love your progress sister, hard fought, 200kgs+ to 119 amazing!!! EVO family love and respect your way.

@Alice_In_Ironland @Iron_rose1 @Panda22 @Katsumi @ifbbpromusclegirl @Jigglybuff @RoidRageWife

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. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Welcome to the forum @MrsOhdamnsBOSS there’s a small (but supportive) group of ladies here looking forward to seeing what you accomplish in the next phase of your journey!

 

[Panda22]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

That’s incredibly progress and a massive life change! You should feel so proud of your achievements every day!!

Knees are so bloody finicky
Doesn’t matter your lifestyle - we are all at their mercy!
If your knees need some support you could consider a course of BPC and TB
Also @RegenexPharma have a peptide that targets cartilage repair that has some potential benefits for osteo arthritis!

Do you have any specific body composition or training goals?

Also sounds like you’ve been working hard consistently for a long time - your body may just be in need of a short “de-load” period the reset you. Something we do all the time when pushing hard for periods in the gym but can sometimes forget to apply that outside of a specific context

I’ll be following along your journey and here if you need any thing

 

[Pigsy]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

Welcome to EVO. And congratulations on yoir transformation so far

 

[MrsOhdamnsBOSS]

For everyone I've seen or guided through a transformative weight loss journey, a plateau seems to be inevitable! So you're not alone here. It's such a blessing that it took so long!

A few things you can have a look at if you're not already. The basics:

Input: consistency with calorie tracking or meals plans at a set caloric input
Output: consistency with steps/ cardio/ activity
Sleep quality: A huge hitter. Poor sleep can be a huge hinderance to fat-loss.

Though I'm sure if you're already down so much then you're all over the above, it may simply be time for a nice diet break. A week or two of eating at maintenance calories to give your body an opportunity to rest and wash away fatigue before digging deeper again. This can be scary, but might be what you need.

Ancillaries:

Plenty of cool peptides and fat-loss ancillaries to deploy depending on what your individual risk profile is Happy to guide here as well if all of the above has been addressed.

I’m actually a little shocked the plateau didn’t hit sooner! I’m sure it would have for most people, but after grinding down from 200kg to 119kg, my body has been incredibly resilient.

I’m passionate about my calorie tracking and output, but you’re right—it might be time to let the system catch its breath. It isn't that maintenance is 'scary,' I'm just so used to the constant grind of the deficit that it’ll be hard to back off and shift gears. I’ve been in the trenches for a long time!

I’m definitely interested in hearing more about the ancillaries and peptides you mentioned once I’ve addressed the fatigue. If the basics are dialed in and the body is rested, I’m ready to see what else we can deploy to keep this momentum moving.

 

[Sheshredz]

Girl, welcome.

We are all so glad to have you here.

You’ll find that this little forum of muscle men and women is actually one of the most progressive, supportive and open minded places for fitness, weight loss and lifestyle improvement.

We have nothing to hide, nothing is off the table and there is a wealth of knowledge here to support you.

Together, we can achieve great things

 

[RoidRageWife]

@MrsOhdamnsBOSS one of the things that would work in your favor is definitely getting on a Retatrutide or tirz going forward. I would even say you might want to consider running it weekly for the rest of your life. It will help boost insulin sensitivity and do a lot of good things in your body and it's definitely something that you should consider.

Welcome to board @MrsOhdamnsBOSS ! Congrats on all your success and progress. Thats freaking awesome! Keep it going.
@stevesmi I also just read short article about a study done with semaglutide so glp1 how it assited with some regrowth of cartilage collagen tissue in osteoarthritis mice & humans on ozempic wegovy! Also there was a Lubricating factor which all can help with the knee problem as well as the osteo @MrsOhdamnsBOSS hylauronic acid injections are supposed to be great for lubing joints!! PRP if you can afford it costs twice as much in US as HA inject.

 

[MrsOhdamnsBOSS]

welcome fully to the EVO family sister @MrsOhdamnsBOSS happy to have you, mad respect for @Ohdamn for brining his lady to the EVO family!

I love your progress sister, hard fought, 200kgs+ to 119 amazing!!! EVO family love and respect your way.

@Alice_In_Ironland @Iron_rose1 @Panda22 @Katsumi @ifbbpromusclegirl @Jigglybuff @RoidRageWife

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. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Thank you so much for the warm welcome , @LevButlerov! It’s an honor to be officially part of the EVO family.

And yes, @Ohdamn—it’s about time! He’s been telling me to start a log for a while now, and I’m so happy I finally pulled the trigger and did it. It has definitely been a long, hard-fought road coming down from 200kg+ to 119kg, and I’m incredibly proud of the resilience I've shown to get here.

To the ladies @Alice_In_Ironland, @Iron_rose1, @Panda22, @Katsumi, @ifbbpromusclegirl, @Jigglybuff, and @RoidRageWife thank you all for having my back! I can’t wait to share more with you all.

@LevButlerov, I’m ready to dive into the details. While I’m passionate about my output, I’m not really tracking my macros yet, but I’m going to give it a try. I’ll start tracking the specifics and will post more details of my meals and workout plans as I go. I'm not doing much "traditional" cardio at the moment, but my job is very physical. It’ll be hard for me to back off the intensity since I’m so used to the grind, but I'm happy to learn and adapt along the way .

I'm not really taking many supplements at the moment ,just taking collagen and that's all, but I'll happily post the details of what I am doing so you can have a look.

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS one of the things that would work in your favor is definitely getting on a Retatrutide or tirz going forward. I would even say you might want to consider running it weekly for the rest of your life. It will help boost insulin sensitivity and do a lot of good things in your body and it's definitely something that you should consider.

I appreciate the insight and advice, Steve! . I actually ran Retatrutide about 6 months ago but decided to take a break from it for a while. I’ve just started back up again at 2mg/week, but this time I’ve added daily Tesofensine as well.

I’m really happy with how everything is going so far . I think your point about running the Retatrutide long-term is a great idea for maintaining that metabolic edge. In your experience, is it safe and effective to run both of these together on a long-term time frame, or does the combination of Reta’s glucagon action and Teso’s stimulation become too much for the CNS/heart rate over time?

 

[MrsOhdamnsBOSS]

Welcome to the forum @MrsOhdamnsBOSS there’s a small (but supportive) group of ladies here looking forward to seeing what you accomplish in the next phase of your journey!

Thank you so much, Alice! I’m really happy to be here and it’s great to know there’s a supportive group of ladies in the mix.
I’m feeling really good about this next phase and looking forward to sharing the progress with you all!

 

[MrsOhdamnsBOSS]

That’s incredibly progress and a massive life change! You should feel so proud of your achievements every day!!

Knees are so bloody finicky
Doesn’t matter your lifestyle - we are all at their mercy!
If your knees need some support you could consider a course of BPC and TB
Also @RegenexPharma have a peptide that targets cartilage repair that has some potential benefits for osteo arthritis!

Do you have any specific body composition or training goals?

Also sounds like you’ve been working hard consistently for a long time - your body may just be in need of a short “de-load” period the reset you. Something we do all the time when pushing hard for periods in the gym but can sometimes forget to apply that outside of a specific context

I’ll be following along your journey and here if you need any thing

Thank you so much for the kind words! It’s been a long road, so I really appreciate the encouragement. You’re not kidding about knees being finicky —they definitely have a mind of their own!

I haven't looked into BPC or TB yet, but I'll definitely do some research on those and what RegenexPharma offers for cartilage. A de-load period actually sounds like a smart move; even when things are going well, a reset is usually exactly what the body needs to keep progressing.

As for my goals, I’m currently focusing on steady fat loss while maintaining my strength and muscle mass as I continue to heal. It’s a bit of a balancing act, but I’m staying patient with it. Thanks for following along and for the support!

 

[MrsOhdamnsBOSS]

Welcome to EVO. And congratulations on yoir transformation so far

Thanks so much, I'm happy to finely be here!

 

[MrsOhdamnsBOSS]

Girl, welcome.

We are all so glad to have you here.

You’ll find that this little forum of muscle men and women is actually one of the most progressive, supportive and open minded places for fitness, weight loss and lifestyle improvement.

We have nothing to hide, nothing is off the table and there is a wealth of knowledge here to support you.

Together, we can achieve great things

Thanks so much for the warm welcome, Sheshredz! Honestly, it’s refreshing to find a space that’s so open and transparent about the journey.

I'm excited to dive into the wealth of knowledge here and start sharing my own progress. Looking forward to smashing some goals together!

 

[MrsOhdamnsBOSS]

Welcome to board @MrsOhdamnsBOSS ! Congrats on all your success and progress. Thats freaking awesome! Keep it going.
@stevesmi I also just read short article about a study done with semaglutide so glp1 how it assited with some regrowth of cartilage collagen tissue in osteoarthritis mice & humans on ozempic wegovy! Also there was a Lubricating factor which all can help with the knee problem as well as the osteo @MrsOhdamnsBOSS hylauronic acid injections are supposed to be great for lubing joints!! PRP if you can afford it costs twice as much in US as HA inject.

Thanks for the warm welcome and the congrats, @RoidRageWife! It’s awesome to be here.

That info about the potential for cartilage and collagen regrowth is fascinating. If those studies on joint lubrication and osteoarthritis translate well to our training, it could be a huge game-changer for staying injury-free while pushing heavy weight.

I’ll definitely look into the hyaluronic acid injections and PRP as well , especially with that tip on the cost difference. Joint longevity is a top priority right now so I can keep this momentum going.

I really appreciate you sharing those insights!

 

[Mobster]

I was over 200kg

That's crazy. It's also extremely likely to have played a part in the knee issue. Well done on the progress to date - over 176lbs lost!

 

[MrsOhdamnsBOSS]

I was over 200kg

That's crazy. It's also extremely likely to have played a part in the knee issue. Well done on the progress to date - over 176lbs lost!

Appreciate it! 200kg was a heavy burden to move , basically like carrying another person around every single day. It feels insanely different now... just living day to day, let alone being able to lift weights in the gym.

It’s a completely different world now that the weight is off. Pushing forward—the foundation is set, can't wait to see where I can take it!

 

[Dreamer]

An incredible achievement so far, i can tell by the excitement in your words that its only the beginning too.

You should be very proud, drugs or not, very few can do what you have done.

 

[LevButlerov]

Thank you so much for the warm welcome , @LevButlerov! It’s an honor to be officially part of the EVO family.

And yes, @Ohdamn—it’s about time! He’s been telling me to start a log for a while now, and I’m so happy I finally pulled the trigger and did it. It has definitely been a long, hard-fought road coming down from 200kg+ to 119kg, and I’m incredibly proud of the resilience I've shown to get here.

To the ladies @Alice_In_Ironland, @Iron_rose1, @Panda22, @Katsumi, @ifbbpromusclegirl, @Jigglybuff, and @RoidRageWife thank you all for having my back! I can’t wait to share more with you all.

@LevButlerov, I’m ready to dive into the details. While I’m passionate about my output, I’m not really tracking my macros yet, but I’m going to give it a try. I’ll start tracking the specifics and will post more details of my meals and workout plans as I go. I'm not doing much "traditional" cardio at the moment, but my job is very physical. It’ll be hard for me to back off the intensity since I’m so used to the grind, but I'm happy to learn and adapt along the way .

I'm not really taking many supplements at the moment ,just taking collagen and that's all, but I'll happily post the details of what I am doing so you can have a look.

thank you for sharing sister
supplements add some digestive aids probiotics psyllium husk ed @MrsOhdamnsBOSS

 

[stevesmi]

I appreciate the insight and advice, Steve! . I actually ran Retatrutide about 6 months ago but decided to take a break from it for a while. I’ve just started back up again at 2mg/week, but this time I’ve added daily Tesofensine as well.

I’m really happy with how everything is going so far . I think your point about running the Retatrutide long-term is a great idea for maintaining that metabolic edge. In your experience, is it safe and effective to run both of these together on a long-term time frame, or does the combination of Reta’s glucagon action and Teso’s stimulation become too much for the CNS/heart rate over time?

Yes both are safe

Mounjaro is prescribed for diabetics long term and Reta is the next step above it
I would run it going forward based on what I know about you since you likely have metabolic damage that will be difficult to reverse without help

Plus it has many benefits
It’s not a fat loss drug that beats you down like clen for example

 

[MrsOhdamnsBOSS]

An incredible achievement so far, i can tell by the excitement in your words that its only the beginning too.

You should be very proud, drugs or not, very few can do what you have done.

Thanks Dreamer , I really appreciate the support!

Spot on, this is definitely just the beginning. The excitement is real, and I’m ready to keep pushing the limits. Thanks for following along and for the motivation!

 

[MrsOhdamnsBOSS]

thank you for sharing sister
supplements add some digestive aids probiotics psyllium husk ed @MrsOhdamnsBOSS

Thank you, Lev. I really appreciate the advice .
Digestive health is definitely something I want to stay on top of with this log, so I’ll be adding those digestive aids and psyllium husk in daily.

 

[MrsOhdamnsBOSS]

Yes both are safe

Mounjaro is prescribed for diabetics long term and Reta is the next step above it
I would run it going forward based on what I know about you since you likely have metabolic damage that will be difficult to reverse without help

Plus it has many benefits
It’s not a fat loss drug that beats you down like clen for example

Thanks for the reassurance, Steve! It’s good to know I’m on the right track with the Ratatouille/Teso combo.

Your point about metabolic damage really hits home, it's helpful to have that perspective on why this kind of assistance is/can be necessary for the long term. I'm definitely glad to hear this path is considered both safe and beneficial.

 

[2Thick]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

I'm glad to see you on here. Sorry to hear about the knee issues. It's a very common thing with athletes. Hopefully you can work your way around it. It'll be interesting to see how you do. @MrsOhdamnsBOSS

 

[stevesmi]

Thanks for the reassurance, Steve! It’s good to know I’m on the right track with the Ratatouille/Teso combo.

Your point about metabolic damage really hits home, it's helpful to have that perspective on why this kind of assistance is/can be necessary for the long term. I'm definitely glad to hear this path is considered both safe and beneficial.

85% of americans have metabolic damage. i mean we can't help our parents raised us on cereal. i would eat sugar cereal and milk everyday.. dinner was usually pasta and pepsi. with fast food or pizza on other days. it was cheap, easy to make, and stayed good without spoiling. hence as adults we have metabolic damage.

 

[Ulter]

Thank you so much for the kind words! It’s been a long road, so I really appreciate the encouragement. You’re not kidding about knees being finicky —they definitely have a mind of their own!

I haven't looked into BPC or TB yet, but I'll definitely do some research on those and what RegenexPharma offers for cartilage. A de-load period actually sounds like a smart move; even when things are going well, a reset is usually exactly what the body needs to keep progressing.

As for my goals, I’m currently focusing on steady fat loss while maintaining my strength and muscle mass as I continue to heal. It’s a bit of a balancing act, but I’m staying patient with it. Thanks for following along and for the support!

With your bad knees you should try very low-impact types of cardio. @MrsOhdamnsBOSS look into Pilates and yoga and stuff like that where you don't have to pound your knees. Also swimming is good.

 

[ceo]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

@MrsOhdamnsBOSS Sister, when I was a kid growing up in Alabama, kids used to make fun of me. I was super overweight so I know what you've been through. It's great that you are making changes. We're going to support you the whole way, the way the forum supported me as well.

 

[MrsOhdamnsBOSS]

Log Update: Double Session — Shoulders & Arms

Current Weight: 117.3kg (fasted)

Training Style:
I did the first session completely fasted. I’ve found that I much prefer working out in the morning while fasted—the focus and energy levels feel much sharper for me.


Session 1: Shoulders (Fasted)

Arnold Shoulder Press: 10kg x 10 reps (3 sets)

Rear Delt Cable Flys: 9kg — 3 pairs of sets of 2 (30s rest between pairs / 1min rest between sets)

Static Holds (Arms stretched out): 4kg to failure (2 sets), then increased to 6kg to failure (2 sets)

Front DB Raises (Arms straight out): 12kg x 8 reps (3 sets)



Session 2: Arms & Mobility (Post-Meal)

Had some life stuff to take care of in between, but headed back later to finish off arms.

Bicep Curls: 10kg x 8 reps (4 sets)

Incline Dumbbell Curls: 8kg x 6 reps (4 sets)

Preacher Curls: 25kg x 8 reps (3 sets)

Tricep Cable Kickbacks: 18kg x 8 reps (2 sets), then 24kg x 8 reps (2 sets) — each side

Mobility/Stretching: Knee stretches, bodyweight squats, and high slow kicks

Cardio: Finished the night with a light walk


Nutrition & Recovery:


Post-Session 1 Meal: Pork steak, 25% less carb potatoes, carrots, brussel sprouts, snow peas, corn, and zucchini.

Evening Snacks: Watermelon, grapes, a peach, and a Grenade protein bar.

Note on Macros: I know I probably didn't hit my protein targets today , but I'm going to try better and make sure I'm hitting my numbers.

Feeling great after the high volume today. Also added a sneaky back flex I like to do after each session .

Ready to keep pushing the limits!

 

[MrsOhdamnsBOSS]

I'm glad to see you on here. Sorry to hear about the knee issues. It's a very common thing with athletes. Hopefully you can work your way around it. It'll be interesting to see how you do. @MrsOhdamnsBOSS

I appreciate that, 2Thick! It’s good to know I’m not alone with the knee struggles , and I appreciate the empathy, it’s definitely a challenge, that's for sure.. but I'm finding ways to work around it. I’m staying disciplined with plenty of mobility work and stretching to keep moving forward.

Excited to see how far I can push this journey!

 

[MrsOhdamnsBOSS]

With your bad knees you should try very low-impact types of cardio. @MrsOhdamnsBOSS look into Pilates and yoga and stuff like that where you don't have to pound your knees. Also swimming is good.

I appreciate the suggestions, Ulter! You're spot on about the low-impact cardio.
I actually grew up swimming and I still love it, though I'm definitely more of a pool person
I love the beach, but I can't stand the sand getting everywhere!

Getting back into the pool more often sounds like a great way to protect my knees while getting a gentle stretch through my whole body.

I'll definitely look into Pilates and yoga as well to help with that mobility.

Thanks for looking out!

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS Sister, when I was a kid growing up in Alabama, kids used to make fun of me. I was super overweight so I know what you've been through. It's great that you are making changes. We're going to support you the whole way, the way the forum supported me as well.

Thank you so much, ceo! I really appreciate you sharing your story, it means a lot coming from someone who knows exactly what it's like to be in those shoes. I know exactly what you mean about being bullied , so hearing how you overcame that and how the forum supported you gives me a lot of faith in the process.

I'll be honest, that fear was one of the reasons I held off on joining for a while . Even though Ohdamn said nothing but amazing things about you guys and this forum, I was still hesitant. Then I just woke up one day and thought, 'why the hell not?' .. and I'm so glad I finally jumped in.

All the support I've received so far has given me so much confidence that I’m now just kicking myself for not joining sooner!

I'm grateful to have you all in my corner, Brother!

 

[ROIDDERS]

Log Update: Double Session — Shoulders & Arms

Current Weight: 117.3kg (fasted)

Training Style:
I did the first session completely fasted. I’ve found that I much prefer working out in the morning while fasted—the focus and energy levels feel much sharper for me.


Session 1: Shoulders (Fasted)

Arnold Shoulder Press: 10kg x 10 reps (3 sets)

Rear Delt Cable Flys: 9kg — 3 pairs of sets of 2 (30s rest between pairs / 1min rest between sets)

Static Holds (Arms stretched out): 4kg to failure (2 sets), then increased to 6kg to failure (2 sets)

Front DB Raises (Arms straight out): 12kg x 8 reps (3 sets)



Session 2: Arms & Mobility (Post-Meal)

Had some life stuff to take care of in between, but headed back later to finish off arms.

Bicep Curls: 10kg x 8 reps (4 sets)

Incline Dumbbell Curls: 8kg x 6 reps (4 sets)

Preacher Curls: 25kg x 8 reps (3 sets)

Tricep Cable Kickbacks: 18kg x 8 reps (2 sets), then 24kg x 8 reps (2 sets) — each side

Mobility/Stretching: Knee stretches, bodyweight squats, and high slow kicks

Cardio: Finished the night with a light walk


Nutrition & Recovery:


Post-Session 1 Meal: Pork steak, 25% less carb potatoes, carrots, brussel sprouts, snow peas, corn, and zucchini.

Evening Snacks: Watermelon, grapes, a peach, and a Grenade protein bar.

Note on Macros: I know I probably didn't hit my protein targets today , but I'm going to try better and make sure I'm hitting my numbers.

Feeling great after the high volume today. Also added a sneaky back flex I like to do after each session .

Ready to keep pushing the limits!

Great update on this. I like the training and the diet looks really good as well. Are you doing any fasting or any time-restricted eating? @MrsOhdamnsBOSS

 

[RoySimpson]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

@MrsOhdamnsBOSS Hell yeah keep on grinding! Are you doing any HIIT work?

 

[MrsOhdamnsBOSS]

Great update on this. I like the training and the diet looks really good as well. Are you doing any fasting or any time-restricted eating? @MrsOhdamnsBOSS

Thanks for the feedback, ROIDDERS! Regarding the fasting, I'm not following a strict time-restricted eating window every single day. Since I work night shifts , sticking to a rigid schedule like that can be almost impossible to manage long-term.

On my normal (non-working) days, I aim for a consistent window where I stop eating by 9–10 PM and don't break the fast until after midday the next day. I find that keeping that first training session completely fasted makes me feel much sharper.

However, on the days/nights I'm working, I usually don't weight train at all and just count those as active rest days. It helps keep the stress levels in check while navigating the shift work!

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS Hell yeah keep on grinding! Are you doing any HIIT work?

Thanks, Roy! It’s been a hell of a journey getting here, that's for sure.

As for HIIT, I don’t currently have a dedicated block in the routine. I used to take a few high-intensity cardio classes at the gym, but I actually hurt my knee a few months back (outside of the gym! ) and had no choice but to pull back from them.

Now that it's been a few months, I might look into getting back to it eventually, but for now, I’m focusing more on steady-state and the volume in my lifting. I usually treat my night shift work days as active rest, which really helps with the overall recovery.
If the knee stays stable and I feel my recovery can handle the extra impact, I'll definitely look at adding some back into the mix.

 

[Iron_rose1]

Welcome to Evo.
You will find all the support you needed in this group. I have similar background as yours. Never worked out before this journey, so I can relate with you. I didnt start long back but posting here will keep you accountable and wont let you fall off the wagon. It did for me. Everyone is soooo supportive here.

Once you start seeing the result, you would want to keep going. It's fairly addictive.
If you arent on ghk cu ( along with Reta) would highly recommend to prevent loose skin, also combine collagen with vitamin C.

 

[LevButlerov]

Thank you, Lev. I really appreciate the advice .
Digestive health is definitely something I want to stay on top of with this log, so I’ll be adding those digestive aids and psyllium husk in daily.

perfect lets add it sister @MrsOhdamnsBOSS

 

[MrsOhdamnsBOSS]

Welcome to Evo.
You will find all the support you needed in this group. I have similar background as yours. Never worked out before this journey, so I can relate with you. I didnt start long back but posting here will keep you accountable and wont let you fall off the wagon. It did for me. Everyone is soooo supportive here.

Once you start seeing the result, you would want to keep going. It's fairly addictive.
If you arent on ghk cu ( along with Reta) would highly recommend to prevent loose skin, also combine collagen with vitamin C.

Thanks for the warm welcome!
It’s actually been a real mission to get to where I am now and I’m determined not to slide backwards. I love the idea of the accountability here; that support and encouragement will definitely help me stay on track.

I’m currently taking 2mg of Reta a week and Teso daily, so I’m really focused on keeping this momentum going.

Thanks for the info on the collagen/Vitamin C combo, too—I’d love any other advice you have when it comes to loose skin issues/solutions.

Looking forward to being part of the group!

 

[RegenexPharma]

That’s incredibly progress and a massive life change! You should feel so proud of your achievements every day!!

Knees are so bloody finicky
Doesn’t matter your lifestyle - we are all at their mercy!
If your knees need some support you could consider a course of BPC and TB
Also @RegenexPharma have a peptide that targets cartilage repair that has some potential benefits for osteo arthritis!

Do you have any specific body composition or training goals?

Also sounds like you’ve been working hard consistently for a long time - your body may just be in need of a short “de-load” period the reset you. Something we do all the time when pushing hard for periods in the gym but can sometimes forget to apply that outside of a specific context

I’ll be following along your journey and here if you need any thing

Thanks for the mention Panda! Yes, Cartalax which is a signalling peptide.
It won't instantly cure grinding joints or arthritis but it is ran for 10 days every 3 or 4 months.
It keeps signalling after the cycle has been completed

 

[ceo]

Thank you so much, ceo! I really appreciate you sharing your story, it means a lot coming from someone who knows exactly what it's like to be in those shoes. I know exactly what you mean about being bullied , so hearing how you overcame that and how the forum supported you gives me a lot of faith in the process.

I'll be honest, that fear was one of the reasons I held off on joining for a while . Even though Ohdamn said nothing but amazing things about you guys and this forum, I was still hesitant. Then I just woke up one day and thought, 'why the hell not?' .. and I'm so glad I finally jumped in.

All the support I've received so far has given me so much confidence that I’m now just kicking myself for not joining sooner!

I'm grateful to have you all in my corner, Brother!

sister hell yeah. and @Ohdamn a good dude

 

[Ulter]

I appreciate the suggestions, Ulter! You're spot on about the low-impact cardio.
I actually grew up swimming and I still love it, though I'm definitely more of a pool person
I love the beach, but I can't stand the sand getting everywhere!

Getting back into the pool more often sounds like a great way to protect my knees while getting a gentle stretch through my whole body.

I'll definitely look into Pilates and yoga as well to help with that mobility.

Thanks for looking out!

Very nice. I didn't know you live close to the beach. I have beaches to the east and west of me about an hour.

 

[ROIDDERS]

Thanks for the feedback, ROIDDERS! Regarding the fasting, I'm not following a strict time-restricted eating window every single day. Since I work night shifts , sticking to a rigid schedule like that can be almost impossible to manage long-term.

On my normal (non-working) days, I aim for a consistent window where I stop eating by 9–10 PM and don't break the fast until after midday the next day. I find that keeping that first training session completely fasted makes me feel much sharper.

However, on the days/nights I'm working, I usually don't weight train at all and just count those as active rest days. It helps keep the stress levels in check while navigating the shift work!

Good job. That combined with the stuff that you're using should yield you some good results over the next few months.

 

[MrsOhdamnsBOSS]

The Morning Struggle

The day began with a literal battle against gravity. I woke up feeling as though my arms were set in concrete—stiff as a board. Getting out of bed required a tactical "army roll" just to hit the floor. Once I was up, I headed straight for the hottest shower I could and let the water work through the stiffness until I finally felt human again and ready to take on the gym.

New Fasted weight; 116kg! The lowest I've been to date


Gym Session: Legs/Lower

Fasting Status: Hit the gym later than usual but remained fully fasted from 9:00 PM the previous night until 3:00 PM.


Warm-up: Focused on stretching and single-leg bodyweight calf raises for 3 sets per leg until reaching a deep localized burn.

Leg Extensions: 20kg per leg for 4 sets. Incorporated holds and pulses until failure, carefully stopping just before reaching "bad uncomfortable" sensations.

Bodyweight Squats: 3 sets of 2–3 reps, kept very slow and controlled with 1-minute rest periods.

Deep Mobility: 2 sets of bodyweight squats featuring a 10–20 second hold at the bottom to achieve a full knee stretch.

Machine Super-set (4 sets of 20 reps each):
Adductor (In): 38kg

Abductor (Out): 52kg

Cardio: Wrapped up the session with some light walking.


Nutrition & Macros

The "Mega" Meal: Broke the fast at 3:00 PM with a massive spread that was too much to eat in one go, so it was finished in two separate sittings.

Proteins: 300g Aldi Chicken Tenderloins and 213g Cooked Eggs.

Grains & Dairy: 2 slices Herman Brot Lower Carb Bread, 2 slices Tip Top 9 Grain Bread, 40g Devondale Tasty Cheese, and 139ml Almond Milk.

Supplements: 2 servings of EAAs... Plus a few others

Evening Treats: Watermelon, grapes, a peach, a small bag of Pringles Minis, and a low-carb Noshu bar.

Also, Got a few things I was missing.. thanks again @LevButlerov and @Iron_rose1 for the advice and also a thank you to my @Ohdamn for the Metamucil

 

[MrsOhdamnsBOSS]

Thanks for the mention Panda! Yes, Cartalax which is a signalling peptide.
It won't instantly cure grinding joints or arthritis but it is ran for 10 days every 3 or 4 months.
It keeps signalling after the cycle has been completed

Thanks for the insight on Cartalax! Dealing with the 'grinding' that comes with heavy leg sessions is definitely something I want to stay ahead of .

This has actually been a long-term issue for me , and it sure would be amazing to finally have it sorted for good . A 10-day cycle every few months sounds like a very manageable way to support that cartilage repair and hopefully get some lasting relief.

 

[2Thick]

I appreciate that, 2Thick! It’s good to know I’m not alone with the knee struggles , and I appreciate the empathy, it’s definitely a challenge, that's for sure.. but I'm finding ways to work around it. I’m staying disciplined with plenty of mobility work and stretching to keep moving forward.

Excited to see how far I can push this journey!

All of us have had to deal with injuries before. It's kind of normal.

 

[MrsOhdamnsBOSS]

Very nice. I didn't know you live close to the beach. I have beaches to the east and west of me about an hour.

That’s a fair distance for you , Ulter! Hopefully you get the chance to make the trip as often as you'd like.
I’m lucky to be a bit closer, though as I mentioned, the pool is definitely my sanctuary over the sand. It’s the perfect way to get that low-impact cardio in without aggravating the joints, especially after a heavy leg session.

 

[MrsOhdamnsBOSS]

Good job. That combined with the stuff that you're using should yield you some good results over the next few months.

It definitely will!

 

[MrsOhdamnsBOSS]

All of us have had to deal with injuries before. It's kind of normal.

You're definitely right, it's a real risk that we all take. I've first hand witness My @Ohdamn have a few insane injuries and fight his way though them . It's not easy, but it's worth it.

 

[2Thick]

You're definitely right, it's a real risk that we all take. I've first hand witness My @Ohdamn have a few insane injuries and fight his way though them . It's not easy, but it's worth it.

yes every pro athlete has to work around them. you will do it!

 

[ballin2504]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

@MrsOhdamnsBOSS glad to have you here. Can’t wait to see your journey unfold.

 

[MrsOhdamnsBOSS]

yes every pro athlete has to work around them. you will do it!

Hell yes I will, thanks for the encouragement!

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS glad to have you here. Can’t wait to see your journey unfold.

Thanks for the warm welcome, @ballin2504! It’s been a long road, but I’m fully committed now.
I’ll be keeping my log updated, excited for every step and can't wait experience it and share it all with you guys!

 

[Kopite67]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

Welcome to the Evo Fam @MrsOhdamnsBOSS. I have taken a little to play catch up but this is an amazing transformation already. The knowledge you are now going to have available to you is immense and the community here is always here to help in any capacity. I have been following @Ohdamn for a bit and now will be following his much better half on what I am sure will be an epically magical journey. Once again welcome to the Evo Family sister.

 

[Kopite67]

Log Update: Double Session — Shoulders & Arms

Current Weight: 117.3kg (fasted)

Training Style:
I did the first session completely fasted. I’ve found that I much prefer working out in the morning while fasted—the focus and energy levels feel much sharper for me.


Session 1: Shoulders (Fasted)

Arnold Shoulder Press: 10kg x 10 reps (3 sets)

Rear Delt Cable Flys: 9kg — 3 pairs of sets of 2 (30s rest between pairs / 1min rest between sets)

Static Holds (Arms stretched out): 4kg to failure (2 sets), then increased to 6kg to failure (2 sets)

Front DB Raises (Arms straight out): 12kg x 8 reps (3 sets)



Session 2: Arms & Mobility (Post-Meal)

Had some life stuff to take care of in between, but headed back later to finish off arms.

Bicep Curls: 10kg x 8 reps (4 sets)

Incline Dumbbell Curls: 8kg x 6 reps (4 sets)

Preacher Curls: 25kg x 8 reps (3 sets)

Tricep Cable Kickbacks: 18kg x 8 reps (2 sets), then 24kg x 8 reps (2 sets) — each side

Mobility/Stretching: Knee stretches, bodyweight squats, and high slow kicks

Cardio: Finished the night with a light walk


Nutrition & Recovery:


Post-Session 1 Meal: Pork steak, 25% less carb potatoes, carrots, brussel sprouts, snow peas, corn, and zucchini.

Evening Snacks: Watermelon, grapes, a peach, and a Grenade protein bar.

Note on Macros: I know I probably didn't hit my protein targets today , but I'm going to try better and make sure I'm hitting my numbers.

Feeling great after the high volume today. Also added a sneaky back flex I like to do after each session .

Ready to keep pushing the limits!

Great training session's. Working really well and controlled

 

[LevButlerov]

The Morning Struggle

The day began with a literal battle against gravity. I woke up feeling as though my arms were set in concrete—stiff as a board. Getting out of bed required a tactical "army roll" just to hit the floor. Once I was up, I headed straight for the hottest shower I could and let the water work through the stiffness until I finally felt human again and ready to take on the gym.

New Fasted weight; 116kg! The lowest I've been to date


Gym Session: Legs/Lower

Fasting Status: Hit the gym later than usual but remained fully fasted from 9:00 PM the previous night until 3:00 PM.


Warm-up: Focused on stretching and single-leg bodyweight calf raises for 3 sets per leg until reaching a deep localized burn.

Leg Extensions: 20kg per leg for 4 sets. Incorporated holds and pulses until failure, carefully stopping just before reaching "bad uncomfortable" sensations.

Bodyweight Squats: 3 sets of 2–3 reps, kept very slow and controlled with 1-minute rest periods.

Deep Mobility: 2 sets of bodyweight squats featuring a 10–20 second hold at the bottom to achieve a full knee stretch.

Machine Super-set (4 sets of 20 reps each):
Adductor (In): 38kg

Abductor (Out): 52kg

Cardio: Wrapped up the session with some light walking.


Nutrition & Macros

The "Mega" Meal: Broke the fast at 3:00 PM with a massive spread that was too much to eat in one go, so it was finished in two separate sittings.

Proteins: 300g Aldi Chicken Tenderloins and 213g Cooked Eggs.

Grains & Dairy: 2 slices Herman Brot Lower Carb Bread, 2 slices Tip Top 9 Grain Bread, 40g Devondale Tasty Cheese, and 139ml Almond Milk.

Supplements: 2 servings of EAAs... Plus a few others

Evening Treats: Watermelon, grapes, a peach, a small bag of Pringles Minis, and a low-carb Noshu bar.

Also, Got a few things I was missing.. thanks again @LevButlerov and @Iron_rose1 for the advice and also a thank you to my @Ohdamn for the Metamucil

the morning struggle and the morning push thats the best way push it hard sister never give up EVO family support your way @MrsOhdamnsBOSS love to see you added psyllium but get raw psyllium not metamucil

 

[Nasser1997o2]

Great stuff.

Depending on your age, i can highly recommed HGH (human growth hormone).

For ladies, its really the best thing of longevity, muslce growth and fat loss. If you're wondering how all the 50+ year old hollywood stars still look so good, its HGH.

1-2 IU's (10-20 units on an insulin needle) is all you'd need.

Its great for bone density, hair/skin/nail health and sleep. Are you currently sponsored?

 

[ROIDDERS]

It definitely will!

Looking forward to it.

 

[2Thick]

Hell yes I will, thanks for the encouragement!

We believe in you.

 

[Ulter]

That’s a fair distance for you , Ulter! Hopefully you get the chance to make the trip as often as you'd like.
I’m lucky to be a bit closer, though as I mentioned, the pool is definitely my sanctuary over the sand. It’s the perfect way to get that low-impact cardio in without aggravating the joints, especially after a heavy leg session.

My issue with pools is they are too much maintenance.

 

[MrsOhdamnsBOSS]

Great training session's. Working really well and controlled

Thanks so much! I swear my arms are still a little sore, but just means I pushed myself. I really appreciate the encouraging words

 

[MrsOhdamnsBOSS]

Newest addition! Thanks for the heads-up @LevButlerov . Appreciate you brother!

 

[MrsOhdamnsBOSS]

We believe in you.

It's so inspiring, thanks so much @2Thick

 

[MrsOhdamnsBOSS]

My issue with pools is they are too much maintenance.

Trueee, I love going to the local pools. Love the big pools, and diving to the bottom .. but I do have to say, there's something special about swimming in the ocean

 

[LevButlerov]

Newest addition! Thanks for the heads-up @LevButlerov . Appreciate you brother!

awesome add sister @MrsOhdamnsBOSS

 

[2Thick]

It's so inspiring, thanks so much @2Thick

Love to see it man. It's good to see that you're pleased.

 

[Ulter]

Trueee, I love going to the local pools. Love the big pools, and diving to the bottom .. but I do have to say, there's something special about swimming in the ocean

Well the ocean is typically cleaner because you have the tides always cleaning the water pools though they stay stagnant and dirty.

 

[MrsOhdamnsBOSS]

Well the ocean is typically cleaner because you have the tides always cleaning the water pools though they stay stagnant and dirty.

That's very true, it's honestly a real shame we look after our oceans and seas alot better

 

[Ulter]

That's very true, it's honestly a real shame we look after our oceans and seas alot better

I don't swim in public pools.

 

[MrsOhdamnsBOSS]

Update: Life/Plan for Moving Forward

As much as I’d love to throw 100% of my energy and time into the gym, it’s not always possible , and definitely not sustainable.

Like most things , the key is finding a balance between the gym and everything outside of it (work, etc.).


I’ve come up with a plan centered around my 4 on, 3 off / 2 on, 5 off work rotation. Having this structure in place will allow me to get back to being completely consistent and intentional with my training, just as I was before tearing the meniscus in my right knee.



The Training Split


Rotation A: 4 Days On / 3 Days Off


4 Days On: Active Recovery (Work-based movement).

Day 1 Off: Sleep (AM) / Chest & Triceps + Light Lower Body Stretching (PM).

Day 2 Off: Big Lower Body Day (Primary Leg Focus).

Day 3 Off: Back & Biceps.



Rotation B: 2 Days On / 5 Days Off


2 Days On: Active Recovery.

Day 1 Off: Rest (AM) / Light Full Body + Core/Abs (PM).

Day 2 Off: Big Lower Body Day.

Day 3 Off: Chest & Triceps.

Day 4 Off: Back & Biceps.

Day 5 Off: Recovery / Prep for the next block.



If anyone has any advice or suggestions on this setup, I’d love to hear them all.


I am completely focused and passionate about this whole journey . It’s time to start trusting my body again and knowing that I have to push to make my entire body stronger.
I’m not going to let the fear or worry of a re-injury stop me from taking this journey to the level I know I can reach!!

 

[Panda22]

Update: Life/Plan for Moving Forward

As much as I’d love to throw 100% of my energy and time into the gym, it’s not always possible , and definitely not sustainable.

Like most things , the key is finding a balance between the gym and everything outside of it (work, etc.).


I’ve come up with a plan centered around my 4 on, 3 off / 2 on, 5 off work rotation. Having this structure in place will allow me to get back to being completely consistent and intentional with my training, just as I was before tearing the meniscus in my right knee.



The Training Split


Rotation A: 4 Days On / 3 Days Off


4 Days On: Active Recovery (Work-based movement).

Day 1 Off: Sleep (AM) / Chest & Triceps + Light Lower Body Stretching (PM).

Day 2 Off: Big Lower Body Day (Primary Leg Focus).

Day 3 Off: Back & Biceps.



Rotation B: 2 Days On / 5 Days Off


2 Days On: Active Recovery.

Day 1 Off: Rest (AM) / Light Full Body + Core/Abs (PM).

Day 2 Off: Big Lower Body Day.

Day 3 Off: Chest & Triceps.

Day 4 Off: Back & Biceps.

Day 5 Off: Recovery / Prep for the next block.



If anyone has any advice or suggestions on this setup, I’d love to hear them all.


I am completely focused and passionate about this whole journey . It’s time to start trusting my body again and knowing that I have to push to make my entire body stronger.
I’m not going to let the fear or worry of a re-injury stop me from taking this journey to the level I know I can reach!!

Training looks great! Good planning around your working schedule as well!

The only note is you could consider adding some additional leg movements at the end of your arm days that support your knee stability - nothing heavy like on your leg day - but some light leg extensions, backward sled walking, banded leg bridges, wall squats, etc. that way you’re strengthen the stabilising muscles and supporting the knee without gassing them on your leg days

 

[willipede]

What an amazing job youve done so far, I couldnt imagine how hard it must of been cutting down from that weight.

And you should be really proud of that first step into the gym it can definitely be daunting at first but its life changing.

 

[waggat]

When I first started this journey, I had never stepped foot inside a gym in my life. I’d played netball and swam as a kid, but as an adult, I completely stopped moving. I was over 200kg, struggling with depression, and living on a cycle of smoking, drinking, and—I’m not even joking—zero water intake .

I knew I needed a change, so I started with the basics: fixing my diet and breaking those habits. Once I saw a bit of progress, I finally built up the courage to walk into the gym. For over three years now, I’ve been showing up on the good days, the bad days, and the days I absolutely hated it.

The Knee Situation
Just as I started gaining the strength and losing the weight necessary to really get into heavy compounds like squats and deadlifts, I hit a massive physical hurdle. I tore the meniscus in my right knee. During the scans for that injury, I found out that I also have osteoarthritis in both knees.

It felt like a cruel joke at the time, but I refused to let it be an excuse. I’ve had to learn how to push myself while being smart about my joints, always looking for that line where I can "push harder" without breaking.

Where I Am Now
Weight: From 200kg+ down to 119kg.

Muscle: More than I ever thought I’d carry .

Current Support: Tesofensine (daily) and 2mg/week of Retatrutide (or "Ratatouille" as I like to call it ).

The Goal
I’ve been pushing forward for three years, but I feel like I’ve hit a wall. I have the work ethic—I just need the map. I’m looking for a direct path and a plan to follow to see just how far I can really go. I want to keep losing fat, keep building muscle, and keep climbing that steep mountain.

I've attached my journey photos and two body scans from a few months apart. I’m happy to answer questions from all you amazing people.

A bit late to the part here but just wanted to comment on the awesome job you've done so far!

Looking forward to following your progress as you move forward from here.

Update: Life/Plan for Moving Forward

As much as I’d love to throw 100% of my energy and time into the gym, it’s not always possible , and definitely not sustainable.

Like most things , the key is finding a balance between the gym and everything outside of it (work, etc.).


I’ve come up with a plan centered around my 4 on, 3 off / 2 on, 5 off work rotation. Having this structure in place will allow me to get back to being completely consistent and intentional with my training, just as I was before tearing the meniscus in my right knee.



The Training Split


Rotation A: 4 Days On / 3 Days Off


4 Days On: Active Recovery (Work-based movement).

Day 1 Off: Sleep (AM) / Chest & Triceps + Light Lower Body Stretching (PM).

Day 2 Off: Big Lower Body Day (Primary Leg Focus).

Day 3 Off: Back & Biceps.



Rotation B: 2 Days On / 5 Days Off


2 Days On: Active Recovery.

Day 1 Off: Rest (AM) / Light Full Body + Core/Abs (PM).

Day 2 Off: Big Lower Body Day.

Day 3 Off: Chest & Triceps.

Day 4 Off: Back & Biceps.

Day 5 Off: Recovery / Prep for the next block.



If anyone has any advice or suggestions on this setup, I’d love to hear them all.


I am completely focused and passionate about this whole journey . It’s time to start trusting my body again and knowing that I have to push to make my entire body stronger.
I’m not going to let the fear or worry of a re-injury stop me from taking this journey to the level I know I can reach!!

The only thing I can see which may not be ideal is doing full body on Day 1 of Rotation B then following it with a leg day. Could you have the rest day on Day 4 at all? Then you could hit full body Day 5.

 

[Sheshredz]

Update: Life/Plan for Moving Forward

As much as I’d love to throw 100% of my energy and time into the gym, it’s not always possible , and definitely not sustainable.

Like most things , the key is finding a balance between the gym and everything outside of it (work, etc.).


I’ve come up with a plan centered around my 4 on, 3 off / 2 on, 5 off work rotation. Having this structure in place will allow me to get back to being completely consistent and intentional with my training, just as I was before tearing the meniscus in my right knee.



The Training Split


Rotation A: 4 Days On / 3 Days Off


4 Days On: Active Recovery (Work-based movement).

Day 1 Off: Sleep (AM) / Chest & Triceps + Light Lower Body Stretching (PM).

Day 2 Off: Big Lower Body Day (Primary Leg Focus).

Day 3 Off: Back & Biceps.



Rotation B: 2 Days On / 5 Days Off


2 Days On: Active Recovery.

Day 1 Off: Rest (AM) / Light Full Body + Core/Abs (PM).

Day 2 Off: Big Lower Body Day.

Day 3 Off: Chest & Triceps.

Day 4 Off: Back & Biceps.

Day 5 Off: Recovery / Prep for the next block.



If anyone has any advice or suggestions on this setup, I’d love to hear them all.


I am completely focused and passionate about this whole journey . It’s time to start trusting my body again and knowing that I have to push to make my entire body stronger.
I’m not going to let the fear or worry of a re-injury stop me from taking this journey to the level I know I can reach!!

We have to be able to be agile and move our routine around our lives.

We have work, responsibilities and all sorts of stuff that unfortunately come first.

I’m glad you have a plan. Will be supporting you

 

[MrsOhdamnsBOSS]

Training looks great! Good planning around your working schedule as well!

The only note is you could consider adding some additional leg movements at the end of your arm days that support your knee stability - nothing heavy like on your leg day - but some light leg extensions, backward sled walking, banded leg bridges, wall squats, etc. that way you’re strengthen the stabilising muscles and supporting the knee without gassing them on your leg days

Thanks for the feedback, Panda22! I really appreciate the suggestion.
Incorporating those lighter, stability-focused movements at the end of my arm days sounds like a very manageable way to get extra volume in without overtaxing my legs before my heavy leg days.

That said, do you have a preferred set/rep range or time duration you’d recommend for those specific exercises (like the sled walking or banded bridges) to make sure I’m hitting that 'supportive' sweet spot without it becoming too taxing?

 

[MrsOhdamnsBOSS]

A bit late to the part here but just wanted to comment on the awesome job you've done so far!

Looking forward to following your progress as you move forward from here.

The only thing I can see which may not be ideal is doing full body on Day 1 of Rotation B then following it with a leg day. Could you have the rest day on Day 4 at all? Then you could hit full body Day 5.

Thank you so much for the kind words, waggat, it really means a lot I’ve come a long way, and I'm definitely committed to keeping this momentum going in a sustainable way.


Regarding the schedule, when I mentioned 'light full body,' I’m actually planning for that session to be more of a stretching and bodyweight-focused workout, with some extra focus on abs and core. I’m not entirely sure if moving the rest day to Day 4 is possible given my night shift schedule, so I’ll have to give it a go and see how my body and energy levels respond to that flow.

Thanks so much for your input!

 

[MrsOhdamnsBOSS]

We have to be able to be agile and move our routine around our lives.

We have work, responsibilities and all sorts of stuff that unfortunately come first.

I’m glad you have a plan. Will be supporting you

Thank you, Sheshredz! You are absolutely right, being agile and adjusting the routine to fit around life responsibilities is the only way to make this truly sustainable. It’s easy to get caught up in the 'all or nothing' mindset.

I really appreciate the support , and it's great to have you following along on the journey!

 

[MrsOhdamnsBOSS]

Log Update: Training: Big Lower Body Day!!



Pre-Hab Warm-Up: High Front Kicks (Slow Descent) + Standing Back Lunges (2 x 15 per leg)

Leg Press (High & Wide Placement): 4 sets x 12 reps

Goblet Squats (Slow Tempo): 3 sets x 10 reps

Leg Extensions: 3 sets x 15 reps (Light weight, pause at the top)

Seated Leg Curls: 4 sets x 10–12 reps

Seated Calf Raises: 4 sets x 15 reps

Bulgarian Split Squats (Slow Tempo/Bodyweight): 2 sets x 10 reps (Focusing on balance and control)


Nutrition:
Pre-Workout Meal: Chicken, eggs, bread, and almond milk with a light sprinkle of cheese.

Post-Workout/Refuel: Sourdough toasted sandwich with ham and cheese, plus fruit (watermelon, grapes, peach) and a protein yogurt.


Supplements:

Swisse Beauty Collagen Glow

Swisse Ultiboost High Strength Vitamin C

Cenovis Women’s Multi+ Energy Boost

Nature’s Way Restore Probiotic

Creatine


Notes: Pushed hard through the full session. Focusing on that slow tempo for the squats and split squats really highlighted the importance of stability, definitely feeling the work in the quads and glutes.

Keeping the momentum moving forward and sticking to the plan.

 

[War Born Peptides]

Log Update: Training: Big Lower Body Day!!



Pre-Hab Warm-Up: High Front Kicks (Slow Descent) + Standing Back Lunges (2 x 15 per leg)

Leg Press (High & Wide Placement): 4 sets x 12 reps

Goblet Squats (Slow Tempo): 3 sets x 10 reps

Leg Extensions: 3 sets x 15 reps (Light weight, pause at the top)

Seated Leg Curls: 4 sets x 10–12 reps

Seated Calf Raises: 4 sets x 15 reps

Bulgarian Split Squats (Slow Tempo/Bodyweight): 2 sets x 10 reps (Focusing on balance and control)


Nutrition:
Pre-Workout Meal: Chicken, eggs, bread, and almond milk with a light sprinkle of cheese.

Post-Workout/Refuel: Sourdough toasted sandwich with ham and cheese, plus fruit (watermelon, grapes, peach) and a protein yogurt.


Supplements:

Swisse Beauty Collagen Glow

Swisse Ultiboost High Strength Vitamin C

Cenovis Women’s Multi+ Energy Boost

Nature’s Way Restore Probiotic

Creatine


Notes: Pushed hard through the full session. Focusing on that slow tempo for the squats and split squats really highlighted the importance of stability, definitely feeling the work in the quads and glutes.

Keeping the momentum moving forward and sticking to the plan.

I know we made a good decision collaborating when I see log updates like that and the many many more I see above.

Welcome once again to Team War Born @MrsOhdamnsBOSS! Will be watching the log closely!

 

[MrsOhdamnsBOSS]

I know we made a good decision collaborating when I see log updates like that and the many many more I see above.

Welcome once again to Team War Born @MrsOhdamnsBOSS! Will be watching the log closely!

Thanks for the warm welcome @War Born Peptides

I’m very excited to be part of the team and appreciate you keeping an eye on my progress. I’m locked in and looking forward to seeing what this cycle can do for me in terms of hitting my goals and improving my overall health.

It’s great to have such a supportive crew in my corner, let's get to work!

 

[MrsOhdamnsBOSS]

Welcome to the Evo Fam @MrsOhdamnsBOSS. I have taken a little to play catch up but this is an amazing transformation already. The knowledge you are now going to have available to you is immense and the community here is always here to help in any capacity. I have been following @Ohdamn for a bit and now will be following his much better half on what I am sure will be an epically magical journey. Once again welcome to the Evo Family sister.

Thanks so much for the incredibly kind words, Brother

It means a lot to have you following along . It’s been quite a journey to get to this point, and having the support of the 'Evo Fam' makes all the difference as I keep pushing forward.

I’m honestly not surprised you’d be watching @Ohdamn’s journey, too. It is absolutely insane and so inspiring to see and watch what he's achieved. And how far he can go. He’d definitely agree that I’m his better half!

Looking forward to sharing the rest of this journey with all of you!

 

[MrsOhdamnsBOSS]

What an amazing job youve done so far, I couldnt imagine how hard it must of been cutting down from that weight.

And you should be really proud of that first step into the gym it can definitely be daunting at first but its life changing.

Thanks so much! It's definitely been a long and difficult journey. But yes, worth very second .

Thanks again @willipede it was very daunting, but I'm so incredibly happy I made that first step, and that I kept taking that one step everyday since

 

[MrsOhdamnsBOSS]

Great stuff.

Depending on your age, i can highly recommed HGH (human growth hormone).

For ladies, its really the best thing of longevity, muslce growth and fat loss. If you're wondering how all the 50+ year old hollywood stars still look so good, its HGH.

1-2 IU's (10-20 units on an insulin needle) is all you'd need.

Its great for bone density, hair/skin/nail health and sleep. Are you currently sponsored?

Thanks for the suggestion . I’ve heard a lot of good things about HGH and its benefits for longevity and recovery, so it’s definitely something I’d be interested in looking at.

As of today, I am sponsored by @War Born Peptides for retatrutide, so I’m currently waiting on my first package to arrive and am ready to start this new chapter.

Appreciate the input!

 

[Panda22]

Thanks for the feedback, Panda22! I really appreciate the suggestion.
Incorporating those lighter, stability-focused movements at the end of my arm days sounds like a very manageable way to get extra volume in without overtaxing my legs before my heavy leg days.

That said, do you have a preferred set/rep range or time duration you’d recommend for those specific exercises (like the sled walking or banded bridges) to make sure I’m hitting that 'supportive' sweet spot without it becoming too taxing?

On machines for this kind of thing I personally do 2 sets of 15 reps and I’m not worried about the weight - really focusing on thinning about the muscle I’m targeting and moving as slow and controlled as possible.

With sleds just play with the weight, the sled itself is around 20-30kg but walking backwards is easier so you may be able to load it.
Again for this I aim to be slightly squared (rather than standing straight to walk backwards) and focused on really moving through toe to heel almost stomping it through the ground.
- you can also do this just walking on a treadmill to start if the sleds aren’t your thing

 

[LevButlerov]

Update: Life/Plan for Moving Forward

As much as I’d love to throw 100% of my energy and time into the gym, it’s not always possible , and definitely not sustainable.

Like most things , the key is finding a balance between the gym and everything outside of it (work, etc.).


I’ve come up with a plan centered around my 4 on, 3 off / 2 on, 5 off work rotation. Having this structure in place will allow me to get back to being completely consistent and intentional with my training, just as I was before tearing the meniscus in my right knee.



The Training Split


Rotation A: 4 Days On / 3 Days Off


4 Days On: Active Recovery (Work-based movement).

Day 1 Off: Sleep (AM) / Chest & Triceps + Light Lower Body Stretching (PM).

Day 2 Off: Big Lower Body Day (Primary Leg Focus).

Day 3 Off: Back & Biceps.



Rotation B: 2 Days On / 5 Days Off


2 Days On: Active Recovery.

Day 1 Off: Rest (AM) / Light Full Body + Core/Abs (PM).

Day 2 Off: Big Lower Body Day.

Day 3 Off: Chest & Triceps.

Day 4 Off: Back & Biceps.

Day 5 Off: Recovery / Prep for the next block.



If anyone has any advice or suggestions on this setup, I’d love to hear them all.


I am completely focused and passionate about this whole journey . It’s time to start trusting my body again and knowing that I have to push to make my entire body stronger.
I’m not going to let the fear or worry of a re-injury stop me from taking this journey to the level I know I can reach!!

Log Update: Training: Big Lower Body Day!!



Pre-Hab Warm-Up: High Front Kicks (Slow Descent) + Standing Back Lunges (2 x 15 per leg)

Leg Press (High & Wide Placement): 4 sets x 12 reps

Goblet Squats (Slow Tempo): 3 sets x 10 reps

Leg Extensions: 3 sets x 15 reps (Light weight, pause at the top)

Seated Leg Curls: 4 sets x 10–12 reps

Seated Calf Raises: 4 sets x 15 reps

Bulgarian Split Squats (Slow Tempo/Bodyweight): 2 sets x 10 reps (Focusing on balance and control)


Nutrition:
Pre-Workout Meal: Chicken, eggs, bread, and almond milk with a light sprinkle of cheese.

Post-Workout/Refuel: Sourdough toasted sandwich with ham and cheese, plus fruit (watermelon, grapes, peach) and a protein yogurt.


Supplements:

Swisse Beauty Collagen Glow

Swisse Ultiboost High Strength Vitamin C

Cenovis Women’s Multi+ Energy Boost

Nature’s Way Restore Probiotic

Creatine


Notes: Pushed hard through the full session. Focusing on that slow tempo for the squats and split squats really highlighted the importance of stability, definitely feeling the work in the quads and glutes.

Keeping the momentum moving forward and sticking to the plan.

pushing it hard sister I see you really dialing in @MrsOhdamnsBOSS
was checking training how much cardio did you do?

and love that you have probiotics in there, any psyllium?

 

[MrsOhdamnsBOSS]

On machines for this kind of thing I personally do 2 sets of 15 reps and I’m not worried about the weight - really focusing on thinning about the muscle I’m targeting and moving as slow and controlled as possible.

With sleds just play with the weight, the sled itself is around 20-30kg but walking backwards is easier so you may be able to load it.
Again for this I aim to be slightly squared (rather than standing straight to walk backwards) and focused on really moving through toe to heel almost stomping it through the ground.
- you can also do this just walking on a treadmill to start if the sleds aren’t your thing

"Thanks a ton sister for breaking that down!
That slow, controlled focus and the tip about squaring up for the backward walking makes a lot of sense. I’m always looking to refine my form, so those tips on the sets, reps, and positioning are perfect.
I’m definitely going to incorporate those cues into my next session, really appreciate you sharing what works for you!"
Little side note , I don't think me waking backwards on a treadmill would be a great idea ... Sometimes I almost fall over just standing completely still

 

[MrsOhdamnsBOSS]

pushing it hard sister I see you really dialing in @MrsOhdamnsBOSS
was checking training how much cardio did you do?

and love that you have probiotics in there, any psyllium?

Thanks so much for checking in, I really appreciate the support!

To answer your questions:

Right now, my cardio is pretty low-intensity; I’ve just been doing a light walk every other day.

I am currently taking both probiotics and psyllium as part of my routine.

I’m actually planning on adding some swimming into the mix soon. Do you have any advice on what other forms of cardio you think would be best to incorporate , and how often you'd recommend doing them without interfering with my lifting progress?

 

[LevButlerov]

Thanks so much for checking in, I really appreciate the support!

To answer your questions:

Right now, my cardio is pretty low-intensity; I’ve just been doing a light walk every other day.

I am currently taking both probiotics and psyllium as part of my routine.

I’m actually planning on adding some swimming into the mix soon. Do you have any advice on what other forms of cardio you think would be best to incorporate , and how often you'd recommend doing them without interfering with my lifting progress?

EVO family always supports you sister @MrsOhdamnsBOSS and we love our brother @Ohdamn he's legit!

on the cardio, i really dont like high intensity cardio, for joints and many other reasons. Incline walk up a treadmill, incline 3 speed 2.5-3 and go for it fasted 1 hour you'll change your life

 

[MrsOhdamnsBOSS]

Workout session

Current Weight: 116.2kg

Knee Warm-up (Pre-Workout)​

Leg Swings: 15 swings forward/back and side-to-side per leg.

Bodyweight Box Squats: 2 sets of 10 to a bench to ensure controlled depth.

Lateral Band Walks: 2 sets of 10 steps each way to activate the glute medius, which supports knee stability.

Bench Press: Warm-up sets, then 3x8 at 55kg. Would have pushed for 60kg+, but no spotter @Ohdamn available! Finished with 1x to failure at 40kg (no leg support to maximize chest tension).

Tricep Pulldowns: Warm-up sets, then 3x10 at 72kg, finished with 1x to failure at 79kg.

Incline Chest Press: Warm-up sets, then 1x5 at 15kg, followed by 3x8 at 12kg.

Lying Tricep Extensions: 3x5 at 20kg + bar.

Cable Flys: Warm-up sets, then 1x8 at 25kg, followed by 3x12 at 32kg.


Cool-down Stretches (Post-Workout)

Doorway Chest Stretch: Hold for 30–60 seconds per side.

Overhead Tricep Stretch: Using opposite hand to gently pull the elbow down behind your head.

Cat-Cow Stretch: 10 reps to reset spine after heavy pressing.

 

[MrsOhdamnsBOSS]

EVO family always supports you sister @MrsOhdamnsBOSS and we love our brother @Ohdamn he's legit!

on the cardio, i really dont like high intensity cardio, for joints and many other reasons. Incline walk up a treadmill, incline 3 speed 2.5-3 and go for it fasted 1 hour you'll change your life

I’m honestly so happy to have all of this support, thank you!
And you are 'Ohdamn' right, he is insanely amazing!

I totally agree with you on the high-intensity cardio. I used to love those types of classes, but after hurting my knee, it just doesn’t make sense for me to put that kind of stress on it right now.

The fasted walk sounds like a great alternative. When would you suggest fitting that into my workout sessions, and on which days do you think it works best?

Appreciate all the advice!

 

[LevButlerov]

I’m honestly so happy to have all of this support, thank you!
And you are 'Ohdamn' right, he is insanely amazing!

I totally agree with you on the high-intensity cardio. I used to love those types of classes, but after hurting my knee, it just doesn’t make sense for me to put that kind of stress on it right now.

The fasted walk sounds like a great alternative. When would you suggest fitting that into my workout sessions, and on which days do you think it works best?

Appreciate all the advice!

You have the EVO family support sister @MrsOhdamnsBOSS
on the alternative, you can walk around but if its not up hill its no the same, a steady up incline momentum would be best like the treadmill setting.