Female Log GLOW, GHKCU, TB500, BPC157 and Retatrutide Cycle Log

[Photographer]

Solid update solid training putting in the hard yards

Thank you @Grumpy

 

[Photographer]

Love the updates and attention to detail @Photographer

You were asking me about the FemTest and subQ. I think subQ is fine given the lower volume of oil and weekly dose needed especially in females. It's a different story with males who are running higher doses in their case I don't know how they pull off subQ dosing even with ED dosing.

@Kopite67 has your back. What volume did you end up putting in your thigh?
You can check out this guide too if you're even in a pinch https://trtinjections.com/#subq-injections

Thank you @HarleyGuy I put in 1.5mg. I'll be using this dose twice a week. @Kopite67 definitely has my back, he is a good egg. I might read through this link anyway.

 

[Photographer]

9th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.3 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue


CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)


CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)



NUTRITION


Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
Curry Chicken 100g - F 8g, P 15, C 7g = Calories 140
Sweet and Sour Chicken 100g - F 7g, P 18g, C6g = Calories 150
Quarter cup of Rice - F 7g, P 8g, C20g = Calories 60

Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)


Lite Jelly and Yoghurt F 0g, P 1g, C 0g = Calories 4
F 0g, P 11g, C 4g = Calories 60



Daily Total
Protein - 146g
Carbs – 105g
Fats – 50g
Calories - 1362


HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 1 minute

Training

No Training today.

DAILY THOUGHTS:

Not much to add today, had a quiet one and didn't train, because that is how my training schedule is running at the moment. However, I had an interesting observation with my body and my feelings today. I was feeling extremely over stimulated this afternoon, we got home and it was like I was unable to handle what was going on in the kitchen and dining room....(just to clarify, I was only unpacking the groceries.) I went out to the gym to take @Kopite67 's training pics and he asked if I was ok, and if I had a headache. I explained it wasn't a headache, and described what I was feeling. He mentioned it could be the Testosterone dose that I had yesterday, and my body will probably do things like that until it gets used to it. Also, I should put it out there, I'm not usually one that gets over stimulated. Any thoughts or input would be greatly appreciated.
Once again, I forgot to take my food pics.

Have a lovely rest the day Evo Fam, much love.

 

[theJimJim]

Very interesting that you had the overwhelming/overstimulated feeling. I can get that when I'm extremely depleted from the day especially while on a calorie deficit. More so if I am tired and havent been sleeping well.

 

[Photographer]

Very interesting that you had the overwhelming/overstimulated feeling. I can get that when I'm extremely depleted from the day especially while on a calorie deficit. More so if I am tired and havent been sleeping well.

I'll keep that in mind thank you @theJimJim. I will try to possibly increase my calories, but being on Retatrutide makes it a little difficult

 

[LevButlerov]

9th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.3 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue


CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)


CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)



NUTRITION


Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
Curry Chicken 100g - F 8g, P 15, C 7g = Calories 140
Sweet and Sour Chicken 100g - F 7g, P 18g, C6g = Calories 150
Quarter cup of Rice - F 7g, P 8g, C20g = Calories 60

Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)


Lite Jelly and Yoghurt F 0g, P 1g, C 0g = Calories 4
F 0g, P 11g, C 4g = Calories 60



Daily Total
Protein - 146g
Carbs – 105g
Fats – 50g
Calories - 1362


HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 1 minute

Training

No Training today.

DAILY THOUGHTS:

Not much to add today, had a quiet one and didn't train, because that is how my training schedule is running at the moment. However, I had an interesting observation with my body and my feelings today. I was feeling extremely over stimulated this afternoon, we got home and it was like I was unable to handle what was going on in the kitchen and dining room....(just to clarify, I was only unpacking the groceries.) I went out to the gym to take @Kopite67 's training pics and he asked if I was ok, and if I had a headache. I explained it wasn't a headache, and described what I was feeling. He mentioned it could be the Testosterone dose that I had yesterday, and my body will probably do things like that until it gets used to it. Also, I should put it out there, I'm not usually one that gets over stimulated. Any thoughts or input would be greatly appreciated.
Once again, I forgot to take my food pics.

Have a lovely rest the day Evo Fam, much love.

good rest day
the stimulation feeling maybe was anxiety like small shakes? could be low blood sugar, do you measure BG sister? @Photographer

 

[HarleyGuy]

9th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.3 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue


CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)


CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)



NUTRITION


Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
Curry Chicken 100g - F 8g, P 15, C 7g = Calories 140
Sweet and Sour Chicken 100g - F 7g, P 18g, C6g = Calories 150
Quarter cup of Rice - F 7g, P 8g, C20g = Calories 60

Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)


Lite Jelly and Yoghurt F 0g, P 1g, C 0g = Calories 4
F 0g, P 11g, C 4g = Calories 60



Daily Total
Protein - 146g
Carbs – 105g
Fats – 50g
Calories - 1362


HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 1 minute

Training

No Training today.

DAILY THOUGHTS:

Not much to add today, had a quiet one and didn't train, because that is how my training schedule is running at the moment. However, I had an interesting observation with my body and my feelings today. I was feeling extremely over stimulated this afternoon, we got home and it was like I was unable to handle what was going on in the kitchen and dining room....(just to clarify, I was only unpacking the groceries.) I went out to the gym to take @Kopite67 's training pics and he asked if I was ok, and if I had a headache. I explained it wasn't a headache, and described what I was feeling. He mentioned it could be the Testosterone dose that I had yesterday, and my body will probably do things like that until it gets used to it. Also, I should put it out there, I'm not usually one that gets over stimulated. Any thoughts or input would be greatly appreciated.
Once again, I forgot to take my food pics.

Have a lovely rest the day Evo Fam, much love.

Nice upate. Your macros are really impressive and I love the food choices.

For the shakes maybe try a banana, it might be the Reta.

 

[Photographer]

Nice upate. Your macros are really impressive and I love the food choices.

For the shakes maybe try a banana, it might be the Reta.

Thanks @HarleyGuy I'll try this.

 

[Photographer]

good rest day
the stimulation feeling maybe was anxiety like small shakes? could be low blood sugar, do you measure BG sister? @Photographer

Not all the time @LevButlerov , on average probably once a month.

 

[LevButlerov]

Not all the time @LevButlerov , on average probably once a month.

i would try to measure blood sugar every day if possible for 1 week to see your range sister @Photographer

 

[Photographer]

i would try to measure blood sugar every day if possible for 1 week to see your range sister @Photographer

Will do

 

[LevButlerov]

Will do

keep us updated sister

 

[Photographer]

keep us updated sister

Absolutely.....I did it this morning, fasting, level was 4.4, but I'll put it all up with the average next week

 

[HarleyGuy]

Absolutely.....I did it this morning, fasting, level was 4.4, but I'll put it all up with the average next week

@LevButlerov gave you some really good advice I'd keep doing this. 4.4 is getting on the low end. If you have the shakes again and anxiety take BG and try a banana. Obviously if it's really bad then OJ.

 

[Photographer]

@LevButlerov gave you some really good advice I'd keep doing this. 4.4 is getting on the low end. If you have the shakes again and anxiety take BG and try a banana. Obviously if it's really bad then OJ.

I'm going to have the banana today, not sure if before training or after.

 

[HarleyGuy]

I'm going to have the banana today, not sure if before training or after.

Before training for a pre-workout boost 30mins prior
After training for glycogen replenish with some protein as a post-workout recovery from a hard workout

It depends on when you feel it would be the most useful.
If you're going into the workout with those shakes or feel 'off' then definitely before.

 

[Photographer]

Before training for a pre-workout boost 30mins prior
After training for glycogen replenish with some protein as a post-workout recovery from a hard workout

It depends on when you feel it would be the most useful.
If you're going into the workout with those shakes or feel 'off' then definitely before.

Thank you @HarleyGuy . About to go out in half an hour so I'll have one now. I find I have quite a bit of protein post workout.

 

[Photographer]

https://www.thehairypill.com.au/how-it-works

@ROIDDERS I think this link for the Hairy Pill I said I would try and figure out how to link it. Hope you are able to open it.

 

[Photographer]

10th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
200g Chicken F 11g, P 50g, C 0
100g Peas & Corn F 1g, P 5g, C 9g
100g Sweet Potato – Mashed F0g, P2g, C 12 = Calories 446

Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Lite Jelly and Yoghurt mix F 0g, P 1g, C 0g = Calories 4
F 0g, P 11g, C 4g = Calories 60
50g Blueberries F 0g, P 1g, C 7g = Calories 28

Large Banana F 0g, P 2g, C31g = Calories 80

Daily Total
Protein - 152g
Carbs – 100g
Fats – 63g
Calories - 1378

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 36 minutes

Training
High Box Squats 3 x 15kg (Pink Bar), 1 x 20, 25, 30, 35, 40, 45, 50, 55, 60kg

Leg Press 12 x 25kg, 30, 35, 40kg

DAILY THOUGHTS:

Once again, I’m super stoked with my training today. So happy I got 60Kg for a single High Box Squat. The photo was taken with 55kg on the bar, for safety reasons @Kopite67 spotted me for the last lift, but I didn’t need it in the end. . I put my belt on around 45kg. That thing has been a god send in regards to saving my back pain, and I need to give a massive shout out to @Alice_In_Ironland for the advice for a soft lifting belt. .
The last rep was a bit of a struggle but still felt good. I just have to get used to having that weight back on my shoulders, given it’s been a while .
I was happy to do fairly light leg press. @Kopite67 informed me, it is how Dan Green trains, singles then the next exercise is a higher rep, greater volume exercise.


Have a lovely rest the day Evo Fam, much love. (insert pink heart)

 

[Kopite67]

10th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
200g Chicken F 11g, P 50g, C 0
100g Peas & Corn F 1g, P 5g, C 9g
100g Sweet Potato – Mashed F0g, P2g, C 12 = Calories 446
View attachment 265729
Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Lite Jelly and Yoghurt mix F 0g, P 1g, C 0g = Calories 4
F 0g, P 11g, C 4g = Calories 60
50g Blueberries F 0g, P 1g, C 7g = Calories 28
View attachment 265730
Large Banana F 0g, P 2g, C31g = Calories 80

Daily Total
Protein - 152g
Carbs – 100g
Fats – 63g
Calories - 1378

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 36 minutes

Training
High Box Squats 3 x 15kg (Pink Bar), 1 x 20, 25, 30, 35, 40, 45, 50, 55, 60kg
View attachment 265724View attachment 265725View attachment 265726
Leg Press 12 x 25kg, 30, 35, 40kg
View attachment 265727View attachment 265728
DAILY THOUGHTS:

Once again, I’m super stoked with my training today. So happy I got 60Kg for a single High Box Squat. The photo was taken with 55kg on the bar, for safety reasons @Kopite67 spotted me for the last lift, but I didn’t need it in the end. . I put my belt on around 45kg. That thing has been a god send in regards to saving my back pain, and I need to give a massive shout out to @Alice_In_Ironland for the advice for a soft lifting belt. .
The last rep was a bit of a struggle but still felt good. I just have to get used to having that weight back on my shoulders, given it’s been a while .
I was happy to do fairly light leg press. @Kopite67 informed me, it is how Dan Green trains, singles then the next exercise is a higher rep, greater volume exercise.


Have a lovely rest the day Evo Fam, much love. (insert pink heart)

Fantastic single squats today. Very clean, very strong

 

[LevButlerov]

10th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
200g Chicken F 11g, P 50g, C 0
100g Peas & Corn F 1g, P 5g, C 9g
100g Sweet Potato – Mashed F0g, P2g, C 12 = Calories 446
View attachment 265729
Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Lite Jelly and Yoghurt mix F 0g, P 1g, C 0g = Calories 4
F 0g, P 11g, C 4g = Calories 60
50g Blueberries F 0g, P 1g, C 7g = Calories 28
View attachment 265730
Large Banana F 0g, P 2g, C31g = Calories 80

Daily Total
Protein - 152g
Carbs – 100g
Fats – 63g
Calories - 1378

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 36 minutes

Training
High Box Squats 3 x 15kg (Pink Bar), 1 x 20, 25, 30, 35, 40, 45, 50, 55, 60kg
View attachment 265724View attachment 265725View attachment 265726
Leg Press 12 x 25kg, 30, 35, 40kg
View attachment 265727View attachment 265728
DAILY THOUGHTS:

Once again, I’m super stoked with my training today. So happy I got 60Kg for a single High Box Squat. The photo was taken with 55kg on the bar, for safety reasons @Kopite67 spotted me for the last lift, but I didn’t need it in the end. . I put my belt on around 45kg. That thing has been a god send in regards to saving my back pain, and I need to give a massive shout out to @Alice_In_Ironland for the advice for a soft lifting belt. .
The last rep was a bit of a struggle but still felt good. I just have to get used to having that weight back on my shoulders, given it’s been a while .
I was happy to do fairly light leg press. @Kopite67 informed me, it is how Dan Green trains, singles then the next exercise is a higher rep, greater volume exercise.


Have a lovely rest the day Evo Fam, much love. (insert pink heart)

you killed it sister big 60s on the high box, WIN! EVO family support! @Photographer 40s are huge leg presses too! its not light

@waggat @Trenhead3cc @Grumpy @LH5515 @Yuri @bss @Koba @rizzlekdizzle @Ohdamn @Dreamer @R.AP

 

[Dreamer]

10th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
200g Chicken F 11g, P 50g, C 0
100g Peas & Corn F 1g, P 5g, C 9g
100g Sweet Potato – Mashed F0g, P2g, C 12 = Calories 446
View attachment 265729
Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Lite Jelly and Yoghurt mix F 0g, P 1g, C 0g = Calories 4
F 0g, P 11g, C 4g = Calories 60
50g Blueberries F 0g, P 1g, C 7g = Calories 28
View attachment 265730
Large Banana F 0g, P 2g, C31g = Calories 80

Daily Total
Protein - 152g
Carbs – 100g
Fats – 63g
Calories - 1378

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 36 minutes

Training
High Box Squats 3 x 15kg (Pink Bar), 1 x 20, 25, 30, 35, 40, 45, 50, 55, 60kg
View attachment 265724View attachment 265725View attachment 265726
Leg Press 12 x 25kg, 30, 35, 40kg
View attachment 265727View attachment 265728
DAILY THOUGHTS:

Once again, I’m super stoked with my training today. So happy I got 60Kg for a single High Box Squat. The photo was taken with 55kg on the bar, for safety reasons @Kopite67 spotted me for the last lift, but I didn’t need it in the end. . I put my belt on around 45kg. That thing has been a god send in regards to saving my back pain, and I need to give a massive shout out to @Alice_In_Ironland for the advice for a soft lifting belt. .
The last rep was a bit of a struggle but still felt good. I just have to get used to having that weight back on my shoulders, given it’s been a while .
I was happy to do fairly light leg press. @Kopite67 informed me, it is how Dan Green trains, singles then the next exercise is a higher rep, greater volume exercise.


Have a lovely rest the day Evo Fam, much love. (insert pink heart)

Nice training, singles are always a good feeling, nice lift

 

[ROIDDERS]

https://www.thehairypill.com.au/how-it-works

@ROIDDERS I think this link for the Hairy Pill I said I would try and figure out how to link it. Hope you are able to open it.

I'm open to anything to be honest. i think it can help people so keep the tips

 

[Trenhead3cc]

Great work! Always a good feeling increasing pbs , smashing it!

 

[HarleyGuy]

10th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
200g Chicken F 11g, P 50g, C 0
100g Peas & Corn F 1g, P 5g, C 9g
100g Sweet Potato – Mashed F0g, P2g, C 12 = Calories 446
View attachment 265729
Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Lite Jelly and Yoghurt mix F 0g, P 1g, C 0g = Calories 4
F 0g, P 11g, C 4g = Calories 60
50g Blueberries F 0g, P 1g, C 7g = Calories 28
View attachment 265730
Large Banana F 0g, P 2g, C31g = Calories 80

Daily Total
Protein - 152g
Carbs – 100g
Fats – 63g
Calories - 1378

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 36 minutes

Training
High Box Squats 3 x 15kg (Pink Bar), 1 x 20, 25, 30, 35, 40, 45, 50, 55, 60kg
View attachment 265724View attachment 265725View attachment 265726
Leg Press 12 x 25kg, 30, 35, 40kg
View attachment 265727View attachment 265728
DAILY THOUGHTS:

Once again, I’m super stoked with my training today. So happy I got 60Kg for a single High Box Squat. The photo was taken with 55kg on the bar, for safety reasons @Kopite67 spotted me for the last lift, but I didn’t need it in the end. . I put my belt on around 45kg. That thing has been a god send in regards to saving my back pain, and I need to give a massive shout out to @Alice_In_Ironland for the advice for a soft lifting belt. .
The last rep was a bit of a struggle but still felt good. I just have to get used to having that weight back on my shoulders, given it’s been a while .
I was happy to do fairly light leg press. @Kopite67 informed me, it is how Dan Green trains, singles then the next exercise is a higher rep, greater volume exercise.


Have a lovely rest the day Evo Fam, much love. (insert pink heart)

Awesome leg training, very strong lifts!

Hope the banana helped

 

[Photographer]

Awesome leg training, very strong lifts!

Hope the banana helped

I believe the banana helped a heap. Thank you @HarleyGuy . I will be keeping that in with my food intake for training days especially.

 

[Photographer]

Nice training, singles are always a good feeling, nice lift

Thank you @Dreamer

 

[Photographer]

you killed it sister big 60s on the high box, WIN! EVO family support! @Photographer 40s are huge leg presses too! its not light

@waggat @Trenhead3cc @Grumpy @LH5515 @Yuri @bss @Koba @rizzlekdizzle @Ohdamn @Dreamer @R.AP

Thank you @LevButlerov

 

[Photographer]

11th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch

Kebab Plate F 15g, P 50g, C 4 = Calories 438


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Daily Total
Protein - 123g
Carbs – 65g
Fats – 52g
Calories - 1163

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 40 minutes

Training

No training today

DAILY THOUGHTS:
A bit of a light on day today. We went into town and had a brief catch up with an old friend, and one of the nicest people you could ever know. Makes you appreciate the few genuine friendships you have as we get older.

Lunch was REALLY heavy today, so I stuck with light snacks this afternoon, which I’m happy with my choice, as I’m not feeling bloated, or hungry.

After yesterday’s training, I’m a bit surprised my quads don’t hurt from my squats given I struggled a little on the last rep. @Kopite67 suggested it could be they are already pretty strong, (I have always had strong legs) but my hips might need a bit of work. I’m slowly working on that with hip thrusts, so I’ll see how they feel in a few weeks time.


Have a lovely rest the day Evo Fam, much love.

 

[LevButlerov]

11th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch

Kebab Plate F 15g, P 50g, C 4 = Calories 438


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Daily Total
Protein - 123g
Carbs – 65g
Fats – 52g
Calories - 1163

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 40 minutes

Training

No training today

DAILY THOUGHTS:
A bit of a light on day today. We went into town and had a brief catch up with an old friend, and one of the nicest people you could ever know. Makes you appreciate the few genuine friendships you have as we get older.

Lunch was REALLY heavy today, so I stuck with light snacks this afternoon, which I’m happy with my choice, as I’m not feeling bloated, or hungry.

After yesterday’s training, I’m a bit surprised my quads don’t hurt from my squats given I struggled a little on the last rep. @Kopite67 suggested it could be they are already pretty strong, (I have always had strong legs) but my hips might need a bit of work. I’m slowly working on that with hip thrusts, so I’ll see how they feel in a few weeks time.


Have a lovely rest the day Evo Fam, much love.

no training rest day is going well. and remember legs can cause DOMS later so see tomorrow @Photographer

 

[Photographer]

no training rest day is going well. and remember legs can cause DOMS later so see tomorrow @Photographer

Oh...ok. I'll keep an eye out. Thank you @LevButlerov

 

[LevButlerov]

Oh...ok. I'll keep an eye out. Thank you @LevButlerov

lets see

 

[Southern Cross Labs]

11th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch

Kebab Plate F 15g, P 50g, C 4 = Calories 438


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Daily Total
Protein - 123g
Carbs – 65g
Fats – 52g
Calories - 1163

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 40 minutes

Training

No training today

DAILY THOUGHTS:
A bit of a light on day today. We went into town and had a brief catch up with an old friend, and one of the nicest people you could ever know. Makes you appreciate the few genuine friendships you have as we get older.

Lunch was REALLY heavy today, so I stuck with light snacks this afternoon, which I’m happy with my choice, as I’m not feeling bloated, or hungry.

After yesterday’s training, I’m a bit surprised my quads don’t hurt from my squats given I struggled a little on the last rep. @Kopite67 suggested it could be they are already pretty strong, (I have always had strong legs) but my hips might need a bit of work. I’m slowly working on that with hip thrusts, so I’ll see how they feel in a few weeks time.


Have a lovely rest the day Evo Fam, much love.

You're doing great, good work tracking the food and staying consistent.

 

[Photographer]

You're doing great, good work tracking the food and staying consistent.

Thank you @Southern Cross Labs . As weird as this sounds I much prefer the "being accountable" side of it.

 

[Photographer]

12th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.3 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
200g Chicken F 11g, P 50g, C 0
100g Air Fried Potato F 0g, P 2g, C 20g = Calories 337


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 135g
Carbs – 62g
Fats – 59g
Calories - 1257

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)


Sleep – 8 hours and 17 minutes


Training
Bench Press 20kg bar x 3, 22.5 x 3, 25 x 1, 27.5, 30, 32.5, failed 37.5kg

Dumbbell Press 10 x 4kg, 5, 6kg
Tricep Pull down 15 x 3.35 x 3, 15 x 5 x 2


DAILY THOUGHTS:

I failed my last rep with Bench, but I am still happy with what I did get, considering I’m not that far from my last bench press numbers 12 months ago….42.5kg
My dumbbell press was a bit eclectic today. We don’t have a full set of dumbbells, so I kind of made it up at I went. This purchase, I will be making tomorrow. Hence no photos of this particular lift.
I doubled my Femtest today, (which is my second ever dose) from 1.5mg to 3mg, as @Kopite67 and myself discussed if there were any side effects from the first dose, which I had none. I didn’t feel any different, so we upped it to 3mg per dose, (6mg in total per week).



Have a lovely rest the day Evo Fam, much love.

 

[LevButlerov]

12th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.3 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
200g Chicken F 11g, P 50g, C 0
100g Air Fried Potato F 0g, P 2g, C 20g = Calories 337


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 135g
Carbs – 62g
Fats – 59g
Calories - 1257

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)


Sleep – 8 hours and 17 minutes


Training
Bench Press 20kg bar x 3, 22.5 x 3, 25 x 1, 27.5, 30, 32.5, failed 37.5kg
View attachment 267044 View attachment 267045
Dumbbell Press 10 x 4kg, 5, 6kg
Tricep Pull down 15 x 3.35 x 3, 15 x 5 x 2
View attachment 267046 View attachment 267047

DAILY THOUGHTS:

I failed my last rep with Bench, but I am still happy with what I did get, considering I’m not that far from my last bench press numbers 12 months ago….42.5kg
My dumbbell press was a bit eclectic today. We don’t have a full set of dumbbells, so I kind of made it up at I went. This purchase, I will be making tomorrow. Hence no photos of this particular lift.
I doubled my Femtest today, (which is my second ever dose) from 1.5mg to 3mg, as @Kopite67 and myself discussed if there were any side effects from the first dose, which I had none. I didn’t feel any different, so we upped it to 3mg per dose, (6mg in total per week).



Have a lovely rest the day Evo Fam, much love.

You're going hard sister 37.5 strong bench and its failed its WON I really believe it, you got under the bar and tried your best thats a win, EVO family respect sister @Photographer

 

[Photographer]

You're going hard sister 37.5 strong bench and its failed its WON I really believe it, you got under the bar and tried your best thats a win, EVO family respect sister @Photographer

Thank you @LevButlerov

 

[stevesmi]

12th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.3 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
200g Chicken F 11g, P 50g, C 0
100g Air Fried Potato F 0g, P 2g, C 20g = Calories 337


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 135g
Carbs – 62g
Fats – 59g
Calories - 1257

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)


Sleep – 8 hours and 17 minutes


Training
Bench Press 20kg bar x 3, 22.5 x 3, 25 x 1, 27.5, 30, 32.5, failed 37.5kg
View attachment 267044 View attachment 267045
Dumbbell Press 10 x 4kg, 5, 6kg
Tricep Pull down 15 x 3.35 x 3, 15 x 5 x 2
View attachment 267046 View attachment 267047

DAILY THOUGHTS:

I failed my last rep with Bench, but I am still happy with what I did get, considering I’m not that far from my last bench press numbers 12 months ago….42.5kg
My dumbbell press was a bit eclectic today. We don’t have a full set of dumbbells, so I kind of made it up at I went. This purchase, I will be making tomorrow. Hence no photos of this particular lift.
I doubled my Femtest today, (which is my second ever dose) from 1.5mg to 3mg, as @Kopite67 and myself discussed if there were any side effects from the first dose, which I had none. I didn’t feel any different, so we upped it to 3mg per dose, (6mg in total per week).



Have a lovely rest the day Evo Fam, much love.

@Photographer good job on the pressing workouts. It's looking really good. Dumbbell press and tricep pull downs are on point.

 

[Photographer]

@Photographer good job on the pressing workouts. It's looking really good. Dumbbell press and tricep pull downs are on point.

Thank you @stevesmi

 

[ceo]

12th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.3 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
200g Chicken F 11g, P 50g, C 0
100g Air Fried Potato F 0g, P 2g, C 20g = Calories 337


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 135g
Carbs – 62g
Fats – 59g
Calories - 1257

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)


Sleep – 8 hours and 17 minutes


Training
Bench Press 20kg bar x 3, 22.5 x 3, 25 x 1, 27.5, 30, 32.5, failed 37.5kg
View attachment 267044 View attachment 267045
Dumbbell Press 10 x 4kg, 5, 6kg
Tricep Pull down 15 x 3.35 x 3, 15 x 5 x 2
View attachment 267046 View attachment 267047

DAILY THOUGHTS:

I failed my last rep with Bench, but I am still happy with what I did get, considering I’m not that far from my last bench press numbers 12 months ago….42.5kg
My dumbbell press was a bit eclectic today. We don’t have a full set of dumbbells, so I kind of made it up at I went. This purchase, I will be making tomorrow. Hence no photos of this particular lift.
I doubled my Femtest today, (which is my second ever dose) from 1.5mg to 3mg, as @Kopite67 and myself discussed if there were any side effects from the first dose, which I had none. I didn’t feel any different, so we upped it to 3mg per dose, (6mg in total per week).



Have a lovely rest the day Evo Fam, much love.

Sister, looks like a fun little workout you put together. It's okay if you fail on your rep with the bench. Just don't tear your shoulder up. @Photographer

 

[Photographer]

Sister, looks like a fun little workout you put together. It's okay if you fail on your rep with the bench. Just don't tear your shoulder up. @Photographer

Thank you @ceo I am enjoying being back in the gym, after roughly a 12 month hiatus.

 

[Mobster]

Good news on the bench press

 

[LevButlerov]

Thank you @LevButlerov

thank you for being in the EVO family sister @Photographer we love you and @Kopite67

 

[Photographer]

thank you for being in the EVO family sister @Photographer we love you and @Kopite67

Thank you @LevButlerov , we love being part of this family.

 

[Photographer]

Good news on the bench press

Thank you @Mobster

 

[Pigsy]

Thank you @LevButlerov , we love being part of this family.

And we love your logging on EVO

 

[stevesmi]

Thank you @stevesmi

Keep it up

 

[Photographer]

13th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.4 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION
Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
200g Chicken F 11g, P 50g, C 0
60g White Rice F 2 g, P 3g, C 19g = Calories 349


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 158g
Carbs – 118g
Fats – 41g
Calories - 1377

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 16 minutes

Training
Front Pull downs 10 x 10kg, 10 x 15, 15 x 15kg x 3
Narrow Pull downs 8 x 10, 15, 20, 22.5 23.75 (fail)

DAILY THOUGHTS:
My training tonight was shit. My head, let alone my heart just wasn’t in it tonight, so there are no photos as I asked the paparazzi not to take any, just wasn’t feeling photogenic. I failed my last rep of the last set for narrow pulldowns, so the weight will be staying the same….until we meet again.
Just wanted to keep myself accountable and keep on keeping on.


Have a lovely rest the day Evo Fam, much love.

 

[jenkemj]

13th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.4 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION
Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
200g Chicken F 11g, P 50g, C 0
60g White Rice F 2 g, P 3g, C 19g = Calories 349


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 158g
Carbs – 118g
Fats – 41g
Calories - 1377

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 16 minutes

Training
Front Pull downs 10 x 10kg, 10 x 15, 15 x 15kg x 3
Narrow Pull downs 8 x 10, 15, 20, 22.5 23.75 (fail)

DAILY THOUGHTS:
My training tonight was shit. My head, let alone my heart just wasn’t in it tonight, so there are no photos as I asked the paparazzi not to take any, just wasn’t feeling photogenic. I failed my last rep of the last set for narrow pulldowns, so the weight will be staying the same….until we meet again.
Just wanted to keep myself accountable and keep on keeping on.


Have a lovely rest the day Evo Fam, much love.

The training may have been shit but atleast you showed up! You’ll get that rep next time

 

[Kopite67]

13th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.4 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION
Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
200g Chicken F 11g, P 50g, C 0
60g White Rice F 2 g, P 3g, C 19g = Calories 349


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 158g
Carbs – 118g
Fats – 41g
Calories - 1377

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 16 minutes

Training
Front Pull downs 10 x 10kg, 10 x 15, 15 x 15kg x 3
Narrow Pull downs 8 x 10, 15, 20, 22.5 23.75 (fail)

DAILY THOUGHTS:
My training tonight was shit. My head, let alone my heart just wasn’t in it tonight, so there are no photos as I asked the paparazzi not to take any, just wasn’t feeling photogenic. I failed my last rep of the last set for narrow pulldowns, so the weight will be staying the same….until we meet again.
Just wanted to keep myself accountable and keep on keeping on.


Have a lovely rest the day Evo Fam, much love.

You did fine. Not every day is diamonds in the gym, some are stone

 

[Photographer]

The training may have been shit but atleast you showed up! You’ll get that rep next time

Thank you @jenkemj

 

[LevButlerov]

13th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.4 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION
Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
200g Chicken F 11g, P 50g, C 0
60g White Rice F 2 g, P 3g, C 19g = Calories 349


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 158g
Carbs – 118g
Fats – 41g
Calories - 1377

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 16 minutes

Training
Front Pull downs 10 x 10kg, 10 x 15, 15 x 15kg x 3
Narrow Pull downs 8 x 10, 15, 20, 22.5 23.75 (fail)

DAILY THOUGHTS:
My training tonight was shit. My head, let alone my heart just wasn’t in it tonight, so there are no photos as I asked the paparazzi not to take any, just wasn’t feeling photogenic. I failed my last rep of the last set for narrow pulldowns, so the weight will be staying the same….until we meet again.
Just wanted to keep myself accountable and keep on keeping on.


Have a lovely rest the day Evo Fam, much love.

the paparazzi aka @Kopite67 you guys are funny and amazing I love your team, EVO family love for you!
and i said it before will say it again you never failed, you tried thats a win sister! almost at 24 on the narrow pulls its coming!

 

[ROIDDERS]

12th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.3 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
200g Chicken F 11g, P 50g, C 0
100g Air Fried Potato F 0g, P 2g, C 20g = Calories 337


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 135g
Carbs – 62g
Fats – 59g
Calories - 1257

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)


Sleep – 8 hours and 17 minutes


Training
Bench Press 20kg bar x 3, 22.5 x 3, 25 x 1, 27.5, 30, 32.5, failed 37.5kg
View attachment 267044 View attachment 267045
Dumbbell Press 10 x 4kg, 5, 6kg
Tricep Pull down 15 x 3.35 x 3, 15 x 5 x 2
View attachment 267046 View attachment 267047

DAILY THOUGHTS:

I failed my last rep with Bench, but I am still happy with what I did get, considering I’m not that far from my last bench press numbers 12 months ago….42.5kg
My dumbbell press was a bit eclectic today. We don’t have a full set of dumbbells, so I kind of made it up at I went. This purchase, I will be making tomorrow. Hence no photos of this particular lift.
I doubled my Femtest today, (which is my second ever dose) from 1.5mg to 3mg, as @Kopite67 and myself discussed if there were any side effects from the first dose, which I had none. I didn’t feel any different, so we upped it to 3mg per dose, (6mg in total per week).



Have a lovely rest the day Evo Fam, much love.

looking good! you must get super sweaty though training in sweats like that @Photographer is it chilly in your gym?

 

[Ulter]

13th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.4 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION
Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
200g Chicken F 11g, P 50g, C 0
60g White Rice F 2 g, P 3g, C 19g = Calories 349


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 158g
Carbs – 118g
Fats – 41g
Calories - 1377

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 16 minutes

Training
Front Pull downs 10 x 10kg, 10 x 15, 15 x 15kg x 3
Narrow Pull downs 8 x 10, 15, 20, 22.5 23.75 (fail)

DAILY THOUGHTS:
My training tonight was shit. My head, let alone my heart just wasn’t in it tonight, so there are no photos as I asked the paparazzi not to take any, just wasn’t feeling photogenic. I failed my last rep of the last set for narrow pulldowns, so the weight will be staying the same….until we meet again.
Just wanted to keep myself accountable and keep on keeping on.


Have a lovely rest the day Evo Fam, much love.

@Photographer it's a good layout of different supplements that you're using. I'm seeing a lot of people using that blue stuff.

 

[2Thick]

13th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.4 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION
Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
200g Chicken F 11g, P 50g, C 0
60g White Rice F 2 g, P 3g, C 19g = Calories 349


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 158g
Carbs – 118g
Fats – 41g
Calories - 1377

HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 16 minutes

Training
Front Pull downs 10 x 10kg, 10 x 15, 15 x 15kg x 3
Narrow Pull downs 8 x 10, 15, 20, 22.5 23.75 (fail)

DAILY THOUGHTS:
My training tonight was shit. My head, let alone my heart just wasn’t in it tonight, so there are no photos as I asked the paparazzi not to take any, just wasn’t feeling photogenic. I failed my last rep of the last set for narrow pulldowns, so the weight will be staying the same….until we meet again.
Just wanted to keep myself accountable and keep on keeping on.


Have a lovely rest the day Evo Fam, much love.

7+ hours of sleep is good stuff. if you can keep that up and get closer to 8 hours it would be terrific @Photographer

 

[Kopite67]

looking good! you must get super sweaty though training in sweats like that @Photographer is it chilly in your gym?

It is for her

 

[Photographer]

7+ hours of sleep is good stuff. if you can keep that up and get closer to 8 hours it would be terrific @Photographer

@2Thick let's hope it keeps up.

 

[Photographer]

@Photographer it's a good layout of different supplements that you're using. I'm seeing a lot of people using that blue stuff.

Thank you @Ulter . I'm on it because it helps with cognitive brain function. There is dementia in my family, so if I have that in my cards for life, and it helps delay that, then I'll all for it.

 

[Photographer]

looking good! you must get super sweaty though training in sweats like that @Photographer is it chilly in your gym?

It's very cold in our gym....or I think it is anyway. I always run at a freezing temp, whereas @Kopite67 run at the temperature of a furnace.

 

[Photographer]

the paparazzi aka @Kopite67 you guys are funny and amazing I love your team, EVO family love for you!
and i said it before will say it again you never failed, you tried thats a win sister! almost at 24 on the narrow pulls its coming!

Thank you @LevButlerov . I know it's so close, I'm just impatient

 

[LevButlerov]

Thank you @LevButlerov . I know it's so close, I'm just impatient

in time sister you'll be at all the goals @Photographer we call it a marathon not a sprint as iron heads

 

[2Thick]

@2Thick let's hope it keeps up.

Yes that's very important. Try to hit 8 hours minimum.

 

[Photographer]

Yes that's very important. Try to hit 8 hours minimum.

I can usually get there on the weekend. Week days are a little harder.

 

[Ulter]

Thank you @Ulter . I'm on it because it helps with cognitive brain function. There is dementia in my family, so if I have that in my cards for life, and it helps delay that, then I'll all for it.

I hope that it works out for you. I'm curious about using it.

 

[Photographer]

I hope that it works out for you. I'm curious about using it.

They say it doesn't have a taste, but I think it tastes a little bit like the pith (white flesh stuff under citrus fruit) .

 

[bss]

Thank you @LevButlerov . I know it's so close, I'm just impatient

Being properly impatient with only 18 days left on the board is a good sign the prep's actually landing sister.

 

[Photographer]

14th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
200g Savoury Mince F 10g, P 43g, C 0
60g White Rice F 2 g, P 3g, C 19g = Calories 373


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80


Morning Tea
Vita Wheat Biscuits F 2g, P 3, C 16
Ham (50g) F 1g, P 8, C 1
Tomato F 1g, P 1g, C 2g
Cream Cheese F 8g, P 3g, C 1g = Calories 241

Daily Total
Protein - 154g
Carbs – 99g
Fats – 38g
Calories - 1367

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)


Sleep – 7 hours and 1 minute

Training
No training today

DAILY THOUGHTS:
It will be interesting to see what my fasting BG is tomorrow morning, given my carbs are under 100g for the day. I’m keeping tally for this during this week to see what my average is, as suggested by @LevButlerov Not much to say about today’s happenings. Just keeping myself accountable. Although I did make that purchase I was talking about a couple of days ago. Got my own little dumbbell pack, which all up weighs approximately 20kg, walking from the shop to the car and then from the car to inside to show @Kopite67 , was a about 60 meters…..that was a little workout in itself. Looking forward to using them later in the week.


Have a lovely rest the day Evo Fam, much love.

 

[ceo]

Thank you @ceo I am enjoying being back in the gym, after roughly a 12 month hiatus.

sister i was out 2 years! felt amazing

 

[ROIDDERS]

It's very cold in our gym....or I think it is anyway. I always run at a freezing temp, whereas @Kopite67 run at the temperature of a furnace.

i guess its good to keep the muscles warm so you don't pull anything

 

[LevButlerov]

14th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
200g Savoury Mince F 10g, P 43g, C 0
60g White Rice F 2 g, P 3g, C 19g = Calories 373


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80


Morning Tea
Vita Wheat Biscuits F 2g, P 3, C 16
Ham (50g) F 1g, P 8, C 1
Tomato F 1g, P 1g, C 2g
Cream Cheese F 8g, P 3g, C 1g = Calories 241

Daily Total
Protein - 154g
Carbs – 99g
Fats – 38g
Calories - 1367

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)


Sleep – 7 hours and 1 minute

Training
No training today

DAILY THOUGHTS:
It will be interesting to see what my fasting BG is tomorrow morning, given my carbs are under 100g for the day. I’m keeping tally for this during this week to see what my average is, as suggested by @LevButlerov Not much to say about today’s happenings. Just keeping myself accountable. Although I did make that purchase I was talking about a couple of days ago. Got my own little dumbbell pack, which all up weighs approximately 20kg, walking from the shop to the car and then from the car to inside to show @Kopite67 , was a about 60 meters…..that was a little workout in itself. Looking forward to using them later in the week.


Have a lovely rest the day Evo Fam, much love.

good update sister I'm also interested in the BG level @Photographer if we can keep this going for a week to 10 days lets see how you baseline

good to see you walking with weights, EVO family respect sister! very few do that but its the best

 

[Southern Cross Labs]

14th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
Rolled Oats – F4, P5, C23
Protein Milk – F 3g, P 12g, C 14g
Plain Protein Yoghurt – F 0g, P 7g, C 2g
Half a scoop of protein powder – F 0g, P 11g, C 3g
Fresh Raspberries – F 1g, P 1g, C 3g
Fresh Blueberries – F 0g, P 1g, C 4g = Calories 504

Lunch
200g Savoury Mince F 10g, P 43g, C 0
60g White Rice F 2 g, P 3g, C 19g = Calories 373


Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Pink Lady Apple F 0g, P 1g, C 1g = Calories 80


Morning Tea
Vita Wheat Biscuits F 2g, P 3, C 16
Ham (50g) F 1g, P 8, C 1
Tomato F 1g, P 1g, C 2g
Cream Cheese F 8g, P 3g, C 1g = Calories 241

Daily Total
Protein - 154g
Carbs – 99g
Fats – 38g
Calories - 1367

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)


Sleep – 7 hours and 1 minute

Training
No training today

DAILY THOUGHTS:
It will be interesting to see what my fasting BG is tomorrow morning, given my carbs are under 100g for the day. I’m keeping tally for this during this week to see what my average is, as suggested by @LevButlerov Not much to say about today’s happenings. Just keeping myself accountable. Although I did make that purchase I was talking about a couple of days ago. Got my own little dumbbell pack, which all up weighs approximately 20kg, walking from the shop to the car and then from the car to inside to show @Kopite67 , was a about 60 meters…..that was a little workout in itself. Looking forward to using them later in the week.


Have a lovely rest the day Evo Fam, much love.

Great update , do you use an app to track you food intake like "my fitness pal" ?

Also I forget if it was posted but what was your testosterone / estrogen / progesterone levels on your blood work or are you doing bloods soon?

How is it training with the big man, I imagine you guys have some laughs.

 

[Photographer]

Great update , do you use an app to track you food intake like "my fitness pal" ?

Also I forget if it was posted but what was your testosterone / estrogen / progesterone levels on your blood work or are you doing bloods soon?

How is it training with the big man, I imagine you guys have some laughs.

Thank you @Southern Cross Labs . With my food intake and tracking, it is the old fashioned way. I check the nutrition info on the label and work it all out at the end of the day.
Testosterone level was on the lower side for a post menopausal woman at 0.6, progesterone levels were 0.7. My estrogen levels are at 75 pmol/L, the reference range is <120
@Kopite67 is great to train with. Yes, we do have some great laughs, when he isn't focused on his lifts.

 

[2Thick]

I can usually get there on the weekend. Week days are a little harder.

you are too busy!

 

[Photographer]

you are too busy!

Not really. We live an hour out of town, so we need to get up uber early to allow for travel time

 

[2Thick]

Not really. We live an hour out of town, so we need to get up uber early to allow for travel time

Yeah that really sucks. Travel time is tough.

 

[Photographer]

Yeah that really sucks. Travel time is tough.

 

[bss]

Thank you @Southern Cross Labs . With my food intake and tracking, it is the old fashioned way. I check the nutrition info on the label and work it all out at the end of the day.
Testosterone level was on the lower side for a post menopausal woman at 0.6, progesterone levels were 0.7. My estrogen levels are at 75 pmol/L, the reference range is <120
@Kopite67 is great to train with. Yes, we do have some great laughs, when he isn't focused on his lifts.

Estrogen sitting well under range at 75 against a reference of 120 is useful data to have locked in before tweaking anything sister.

 

[Photographer]

Estrogen sitting well under range at 75 against a reference of 120 is useful data to have locked in before tweaking anything sister.

Thank you @bss I'll keep that in mind.

 

[Photographer]

15th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.0 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)


CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396


Lunch

Spicey Mango Chicken - F 15g, P 25g, C 15g
60g White Rice - F 2 g, P 3g, C 19g = Calories 362

Snacks Lite Jelly and Yoghurt mix - F 0g, P 1g, C 0g = Calories 4
- F 0g, P 11g, C 4g = Calories 60

Large Banana - F 0g, P 2g, C31g = Calories 80


Morning Tea
– Spicey Chorizo)
-Cheddar Cheese) -F 14g, P 10g, C 8g = Calories 198
- Cracker Biscuits)


Daily Total
Protein - 107g
Carbs – 96g
Fats – 62g
Calories - 1100


HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)

Sleep – 8 hours and 4 minutes

Training

Block Pulls 3 x 30kg, 1 x35, 40, 45, 50, 55, 60, 62.5kg

GHRs 5 x 8

DAILY THOUGHTS:
Not much to put down with my daily thoughts today. It was one of those days where you seem to be doing a lot, but nothing appears to be getting done. The gym was the only structured thing going on today. Did Block Pulls today and was very happy with my top weight of 62.5kg. @Kopite67 loaded the bar for me, but he obviously had waaaay to much confidence in me, with my warm up at 50kg.
Well, that’s pretty much it for the day. Just keeping myself accountable.

Have a lovely rest the day Evo Fam, much love.

 

[Kopite67]

15th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.0 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)


CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396


Lunch

Spicey Mango Chicken - F 15g, P 25g, C 15g
60g White Rice - F 2 g, P 3g, C 19g = Calories 362

Snacks Lite Jelly and Yoghurt mix - F 0g, P 1g, C 0g = Calories 4
- F 0g, P 11g, C 4g = Calories 60

Large Banana - F 0g, P 2g, C31g = Calories 80


Morning Tea
– Spicey Chorizo)
-Cheddar Cheese) -F 14g, P 10g, C 8g = Calories 198
- Cracker Biscuits)


Daily Total
Protein - 107g
Carbs – 96g
Fats – 62g
Calories - 1100


HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)

Sleep – 8 hours and 4 minutes

Training

Block Pulls 3 x 30kg, 1 x35, 40, 45, 50, 55, 60, 62.5kg
View attachment 269151 View attachment 269152
GHRs 5 x 8

DAILY THOUGHTS:
Not much to put down with my daily thoughts today. It was one of those days where you seem to be doing a lot, but nothing appears to be getting done. The gym was the only structured thing going on today. Did Block Pulls today and was very happy with my top weight of 62.5kg. @Kopite67 loaded the bar for me, but he obviously had waaaay to much confidence in me, with my warm up at 50kg.
Well, that’s pretty much it for the day. Just keeping myself accountable.

Have a lovely rest the day Evo Fam, much love.

Great blockpull lift today, looked strong, quick and quite easy

 

[Photographer]

Great blockpull lift today, looked strong, quick and quite easy

Thank you baby.

 

[Ulter]

They say it doesn't have a taste, but I think it tastes a little bit like the pith (white flesh stuff under citrus fruit) .

Well you definitely don't want to get dementia issues. That is horrible on your family.

 

[Photographer]

16th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)

NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396


Lunch
Curry Chicken 100g - F 8g, P 15, C 7g = Calories 140
Sweet and Sour Chicken 100g - F 7g, P 18g, C6g = Calories 150
Quarter cup of Rice - F 7g, P 8g, C20g = Calories 60

Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Protein Bar F 13g, P 12g, C 9g = Calories 205

Morning Tea
– Mild Salami)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 121g
Carbs – 71g
Fats – 80g
Calories - 1306

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)

Sleep – 6 hours and 46 minutes

Training
No Training today.

DAILY THOUGHTS:
No training Thursday today. I should officially call it that, (for me anyway), so I took a photo of my lunch. Curry chicken, sweet and sour chicken with rice.
I’m finding it difficult to eat all my meals for my macro’s intake, so I’ll try smaller meals from now on instead of, what I would consider larger meals, (which really aren’t that large in comparison). Given I’m only one and half kilos away from my goal weight, I’m not seeking a competition physique; I just want to look fit…..not fat. and I want to work towards being strong, so I’ll get more help from @Kopite67 with my training program in that regard.
I think my new mantra will be "Accountability counts"
Have a lovely rest the day Evo Fam, much love.

 

[Lexis9784]

16th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)

NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396


Lunch
Curry Chicken 100g - F 8g, P 15, C 7g = Calories 140
Sweet and Sour Chicken 100g - F 7g, P 18g, C6g = Calories 150
Quarter cup of Rice - F 7g, P 8g, C20g = Calories 60
View attachment 269877
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Protein Bar F 13g, P 12g, C 9g = Calories 205

Morning Tea
– Mild Salami)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 121g
Carbs – 71g
Fats – 80g
Calories - 1306

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)

Sleep – 6 hours and 46 minutes

Training
No Training today.

DAILY THOUGHTS:
No training Thursday today. I should officially call it that, (for me anyway), so I took a photo of my lunch. Curry chicken, sweet and sour chicken with rice.
I’m finding it difficult to eat all my meals for my macro’s intake, so I’ll try smaller meals from now on instead of, what I would consider larger meals, (which really aren’t that large in comparison). Given I’m only one and half kilos away from my goal weight, I’m not seeking a competition physique; I just want to look fit…..not fat. and I want to work towards being strong, so I’ll get more help from @Kopite67 with my training program in that regard.
I think my new mantra will be "Accountability counts"
Have a lovely rest the day Evo Fam, much love.

That lunch looks delicious!! I find myself in the same boat of struggling to eat when calories get high. I tend to incorporate higher carb vegs like sweet potatoes, corn, and peas and fruits like bananas, apples, and pears to help fill out my carbs without making me stuffed. Also smoothies and protein shakes are a go to for me when food gets high.

 

[Photographer]

That lunch looks delicious!! I find myself in the same boat of struggling to eat when calories get high. I tend to incorporate higher carb vegs like sweet potatoes, corn, and peas and fruits like bananas, apples, and pears to help fill out my carbs without making me stuffed. Also smoothies and protein shakes are a go to for me when food gets high.

I'll definitely consider the shakes. Although, I'll have to find the yummiest tasting one I find most of them gritty and so I've been turned off them a bit.

 

[Lexis9784]

I'll definitely consider the shakes. Although, I'll have to find the yummiest tasting one I find most of them gritty and so I've been turned off them a bit.

Not sure where you are and what’s available, but I’m using Rule 1 brand right now and it’s much finer powder than some others I’ve tried.

 

[LevButlerov]

16th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)

NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396


Lunch
Curry Chicken 100g - F 8g, P 15, C 7g = Calories 140
Sweet and Sour Chicken 100g - F 7g, P 18g, C6g = Calories 150
Quarter cup of Rice - F 7g, P 8g, C20g = Calories 60
View attachment 269877
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Protein Bar F 13g, P 12g, C 9g = Calories 205

Morning Tea
– Mild Salami)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 121g
Carbs – 71g
Fats – 80g
Calories - 1306

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)

Sleep – 6 hours and 46 minutes

Training
No Training today.

DAILY THOUGHTS:
No training Thursday today. I should officially call it that, (for me anyway), so I took a photo of my lunch. Curry chicken, sweet and sour chicken with rice.
I’m finding it difficult to eat all my meals for my macro’s intake, so I’ll try smaller meals from now on instead of, what I would consider larger meals, (which really aren’t that large in comparison). Given I’m only one and half kilos away from my goal weight, I’m not seeking a competition physique; I just want to look fit…..not fat. and I want to work towards being strong, so I’ll get more help from @Kopite67 with my training program in that regard.
I think my new mantra will be "Accountability counts"
Have a lovely rest the day Evo Fam, much love.

good meals sister and the meals are hard with reta, try smaller ones and low fats with reta @Photographer

thanks for the meal pic sister!

@Grumpy @LH5515 @Yuri @Koba @Ohdamn @Dreamer @rizzlekdizzle

 

[Dreamer]

16th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)

NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396


Lunch
Curry Chicken 100g - F 8g, P 15, C 7g = Calories 140
Sweet and Sour Chicken 100g - F 7g, P 18g, C6g = Calories 150
Quarter cup of Rice - F 7g, P 8g, C20g = Calories 60
View attachment 269877
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Protein Bar F 13g, P 12g, C 9g = Calories 205

Morning Tea
– Mild Salami)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 121g
Carbs – 71g
Fats – 80g
Calories - 1306

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)

Sleep – 6 hours and 46 minutes

Training
No Training today.

DAILY THOUGHTS:
No training Thursday today. I should officially call it that, (for me anyway), so I took a photo of my lunch. Curry chicken, sweet and sour chicken with rice.
I’m finding it difficult to eat all my meals for my macro’s intake, so I’ll try smaller meals from now on instead of, what I would consider larger meals, (which really aren’t that large in comparison). Given I’m only one and half kilos away from my goal weight, I’m not seeking a competition physique; I just want to look fit…..not fat. and I want to work towards being strong, so I’ll get more help from @Kopite67 with my training program in that regard.
I think my new mantra will be "Accountability counts"
Have a lovely rest the day Evo Fam, much love.

Doing really well, your goal will come alot quicker than you think

 

[Photographer]

Not sure where you are and what’s available, but I’m using Rule 1 brand right now and it’s much finer powder than some others I’ve tried.

I'm in Australia . I have to admit I have never heard of Rule 1, usually Australia has a tendency to import American brands, they obviously haven't done it with this particular brand.

 

[Photographer]

Doing really well, your goal will come alot quicker than you think

Thank you @Dreamer

 

[Grumpy]

Smashing it love the meals

 

[Photographer]

Smashing it love the meals

Thank you @Grumpy

 

[LH5515]

16th July 2026

Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)

NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396


Lunch
Curry Chicken 100g - F 8g, P 15, C 7g = Calories 140
Sweet and Sour Chicken 100g - F 7g, P 18g, C6g = Calories 150
Quarter cup of Rice - F 7g, P 8g, C20g = Calories 60
View attachment 269877
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Protein Bar F 13g, P 12g, C 9g = Calories 205

Morning Tea
– Mild Salami)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)

Daily Total
Protein - 121g
Carbs – 71g
Fats – 80g
Calories - 1306

HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)

Sleep – 6 hours and 46 minutes

Training
No Training today.

DAILY THOUGHTS:
No training Thursday today. I should officially call it that, (for me anyway), so I took a photo of my lunch. Curry chicken, sweet and sour chicken with rice.
I’m finding it difficult to eat all my meals for my macro’s intake, so I’ll try smaller meals from now on instead of, what I would consider larger meals, (which really aren’t that large in comparison). Given I’m only one and half kilos away from my goal weight, I’m not seeking a competition physique; I just want to look fit…..not fat. and I want to work towards being strong, so I’ll get more help from @Kopite67 with my training program in that regard.
I think my new mantra will be "Accountability counts"
Have a lovely rest the day Evo Fam, much love.

Love the food updates and pics!!

1.5kg from goal weight is easy! lets keep pushing couple of weeks should be close. You've nailed it!

 

[Photographer]

Love the food updates and pics!!

1.5kg from goal weight is easy! lets keep pushing couple of weeks should be close. You've nailed it!

Thank you @LH5515 I was thinking it should take a couple of weeks, but not keeping myself to that, if it takes a little longer then I'll be ok with that as well.

 

[LH5515]

Thank you @LH5515 I was thinking it should take a couple of weeks, but not keeping myself to that, if it takes a little longer then I'll be ok with that as well.

Definitely no rush at all!!

 

[Photographer]

17th July 2026

Honoured to be logging exclusively for @Southern Cross Labs

Weight: 67.0 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
250g Californian BBQ Chicken F 39g, P 34g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 621

Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea

– Spicey Chorizo)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 198
- Cracker Biscuits)

Daily Total
Protein - 122g
Carbs – 81g
Fats – 91g
Calories - 1544

HYDRATION: 2325ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 29 minutes

Training
Squats 3 x 15kg (Pink Bar), 17.5, 20, 22.5, 25, 27.5kg

Leg Press 10 x 50kg, 55, 60, 62.5, 65kg



DAILY THOUGHTS:
Once again, I thoroughly enjoyed training. I felt far more confident with the bar on my shoulders this afternoon, due to our new purchase of foam thingy that goes on the bar for protection on your neck/shoulders. I still don’t think I am getting deep enough, but I know that will come with time. @Kopite67 said it was still looking good even after I mentioned the depth of my squat.
The weight on the leg press is increasing......slowly, but again, I know that will come. Hubby also mentioned I am nearly bottoming out the leg press. Which is quite frustrating because of the lack of depth in my squat.
I am going to have a “cheat day” tomorrow. I’ll still log my macros even though I know they will be waaay out of wack, and believe it or not, I am already feeling guilty for doing it, but I think my body needs the shock to kick start it again.
Have a lovely rest the day

Evo Fam, much love.

 

[Kopite67]

17th July 2026

Honoured to be logging exclusively for @Southern Cross Labs

Weight: 67.0 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
250g Californian BBQ Chicken F 39g, P 34g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 621

Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea

– Spicey Chorizo)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 198
- Cracker Biscuits)

Daily Total
Protein - 122g
Carbs – 81g
Fats – 91g
Calories - 1544

HYDRATION: 2325ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 29 minutes

Training
Squats 3 x 15kg (Pink Bar), 17.5, 20, 22.5, 25, 27.5kg
View attachment 270456 View attachment 270457
Leg Press 10 x 50kg, 55, 60, 62.5, 65kg

View attachment 270458 View attachment 270459

DAILY THOUGHTS:
Once again, I thoroughly enjoyed training. I felt far more confident with the bar on my shoulders this afternoon, due to our new purchase of foam thingy that goes on the bar for protection on your neck/shoulders. I still don’t think I am getting deep enough, but I know that will come with time. @Kopite67 said it was still looking good even after I mentioned the depth of my squat.
The weight on the leg press is increasing......slowly, but again, I know that will come. Hubby also mentioned I am nearly bottoming out the leg press. Which is quite frustrating because of the lack of depth in my squat.
I am going to have a “cheat day” tomorrow. I’ll still log my macros even though I know they will be waaay out of wack, and believe it or not, I am already feeling guilty for doing it, but I think my body needs the shock to kick start it again.
Have a lovely rest the dayView attachment 270454View attachment 270455 Evo Fam, much love.

Yay, cheat day

 

[Southern Cross Labs]

17th July 2026

Honoured to be logging exclusively for @Southern Cross Labs

Weight: 67.0 Kg

SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue

CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)

CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)


NUTRITION

Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396

Lunch
250g Californian BBQ Chicken F 39g, P 34g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 621

Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80

Large Banana F 0g, P 2g, C31g = Calories 80

Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169

Morning Tea

– Spicey Chorizo)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 198
- Cracker Biscuits)

Daily Total
Protein - 122g
Carbs – 81g
Fats – 91g
Calories - 1544

HYDRATION: 2325ml (including 2 x Protein Waters = 40g Protein)

Sleep – 7 hours and 29 minutes

Training
Squats 3 x 15kg (Pink Bar), 17.5, 20, 22.5, 25, 27.5kg
View attachment 270456 View attachment 270457
Leg Press 10 x 50kg, 55, 60, 62.5, 65kg

View attachment 270458 View attachment 270459

DAILY THOUGHTS:
Once again, I thoroughly enjoyed training. I felt far more confident with the bar on my shoulders this afternoon, due to our new purchase of foam thingy that goes on the bar for protection on your neck/shoulders. I still don’t think I am getting deep enough, but I know that will come with time. @Kopite67 said it was still looking good even after I mentioned the depth of my squat.
The weight on the leg press is increasing......slowly, but again, I know that will come. Hubby also mentioned I am nearly bottoming out the leg press. Which is quite frustrating because of the lack of depth in my squat.
I am going to have a “cheat day” tomorrow. I’ll still log my macros even though I know they will be waaay out of wack, and believe it or not, I am already feeling guilty for doing it, but I think my body needs the shock to kick start it again.
Have a lovely rest the dayView attachment 270454View attachment 270455 Evo Fam, much love.

You're doing great, depth comes with time for sure. Lots of dynamic stretches between sets have helped me alot e.g. leg swings, open/close the gate thingy...

 

[Lexis9784]

I used to hate cheat days for the guilt, but I've noticed that my body and metabolism actually tends to bounce back so much better afterwards and I'll end up dropping weight despite the extra calories! The big thing with me is not going crazy and eating really fatty foods simply because my body doesn't process it as well and it sits in my stomach uncomfortably for too long.

 

[Photographer]

You're doing great, depth comes with time for sure. Lots of dynamic stretches between sets have helped me alot e.g. leg swings, open/close the gate thingy...

I have to admit @Southern Cross Labs , I don't stretch enough