Female Log Female Recomp and Performance Cycle Log HGH, Retatrutide, Anavar - sponsored by R&D Pharma

[Panda22]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

 

[Allupfromhere]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

He she is
Welcome to evo mate and welcome to team @R&Dpharma.

Your an absolute machine! Awesome to see more iron sisters logging in the community

We have some other awesome female athletes here logging with us also that im sure will give some great support too.

Keen to see you rip this yeah up mate, will be here supporting you the whole way

 

[s.gentz]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

Welcome to EVO @Panda22! Great start to your log.
Physique looks fantastic already! Can't wait to see where it goes. Back is ripped!!! Will be following!!

 

[Pigsy]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

Welcome to logging, EVO family loves you. Will be following

 

[BigVelvetG]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

Welcome to EVO, you’re gonna love it here.
You’ve got a great physique already and I can’t wait to see how you grow with this.

 

[LevButlerov]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

welcome to the EVO family sister @Panda22 you look amazing! really tight and good muscle tone. Team R&D is growing, win for @R&Dpharma

looking forward to your training and food updates!

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

 

[Panda22]

welcome to the EVO family sister @Panda22 you look amazing! really tight and good muscle tone. Team R&D is growing, win for @R&Dpharma

looking forward to your training and food updates!

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

Thanks!! I can’t wait to take it to the next level with @R&Dpharma

Supplements;
Not currently taking anything you’ve listed out.
Not currently experiencing any digestive issues but if there’s other reasons to bring this in I’m interested to explore!

 

[Alice_In_Ironland]

Welcome! You’ve built a super solid foundation of muscle - so impressive!
Curious about your macro split & would love to know more about the reasons behind the higher fat intake during HGH use.

 

[Panda22]

Welcome! You’ve built a super solid foundation of muscle - so impressive!
Curious about your macro split & would love to know more about the reasons behind the higher fat intake during HGH use.

Hey friend!! So nice to have another woman on here to chat with .

Great pick up on the macros.
This is my maintenance diet after the pre Christmas shred (these photos).

As far as I understand (would love more expert opinions) slightly higher fats and lower carbs is better for HGH fat mobilisation.

For me I don’t mind that my fats sit slightly higher than they should ideally be as they’re beneficial for the joint health - more of a concern for me for bjj training. My current fats are mainly coming from avocado and peanut butter. But that being said. As I progress into this cycle (when I start to add reta and var) I will modify the macros.

How are you finding your macro splits?

 

[Alice_In_Ironland]

Amazing work re: the shred, you look super lean!

(disclaimer I’m neither a coach nor an expert) But to my knowledge high fat diets for females using HGH increases circulating free fatty acids which can impair insulin sensitivity, especially when also consuming carbs (which raise insulin). This can reduce insulin sensitivity and elevate fasting glucose.

Although, I just saw that you’re using Reta too, which may counter this effect!

Just something to be mindful of, is all.
You might consider getting a glucose monitor (finger prick type) to monitor how your body responds to the nutrition & peptides.

HGH will REALLY help with the joints & recovery!

For my macros I do a percentage-based split of 30P/ 20F/ 50C.

You can always play around and see what split works for you/ supports performance best with the Reta and HGH in-place.

Keen to follow your log/ journey!

 

[Pigsy]

Amazing work re: the shred, you look super lean!

(disclaimer I’m neither a coach nor an expert) But to my knowledge high fat diets for females using HGH increases circulating free fatty acids which can impair insulin sensitivity, especially when also consuming carbs (which raise insulin). This can reduce insulin sensitivity and elevate fasting glucose.

Although, I just saw that you’re using Reta too, which may counter this effect!

Just something to be mindful of, is all.
You might consider getting a glucose monitor (finger prick type) to monitor how your body responds to the nutrition & peptides.

HGH will REALLY help with the joints & recovery!

For my macros I do a percentage-based split of 30P/ 20F/ 50C.

You can always play around and see what split works for you/ supports performance best with the Reta and HGH in-place.

Keen to follow your log/ journey!

Good we have more sisters logging on EVO and you all connecting, this is great

 

[rizzlekdizzle]

wow you have a great physique to start with - this is gonna be a great log to follow!

 

[Allupfromhere]

Hey friend!! So nice to have another woman on here to chat with .

Great pick up on the macros.
This is my maintenance diet after the pre Christmas shred (these photos).

As far as I understand (would love more expert opinions) slightly higher fats and lower carbs is better for HGH fat mobilisation.

For me I don’t mind that my fats sit slightly higher than they should ideally be as they’re beneficial for the joint health - more of a concern for me for bjj training. My current fats are mainly coming from avocado and peanut butter. But that being said. As I progress into this cycle (when I start to add reta and var) I will modify the macros.

How are you finding your macro splits?

high fat diets for females using HGH increases circulating free fatty acids which can impair insulin sensitivity, especially when also consuming carbs (which raise insulin). This can reduce insulin sensitivity and elevate fasting glucose.

Although, I just saw that you’re using Reta too, which may counter this effect!

Just something to be mindful of, is all.
You might consider getting a glucose monitor (finger prick type) to monitor how your body responds to the nutrition & peptides.

You beat me to it @Alice_In_Ironland lol.

@Panda22 your composition is in a fantastic position to move in any direction right now.

Question you need to ask your self first is what is my immediate goal for right now.
Once this target is set then structure can be built around the goal. Then we understand why we need to implement or remove certain compounds, how we structure our macros and how we need our bodies to perform for us without bullying our bodies with AAS.

Ill scratch the surface with my 2c here.

If you are looking to lean right out i would shift like this.

Lower fats to around 50-60 and bring up protein and add some carbs on training days around your sessions. Rest days leave out

Bump gh to 3iu after being on 2iu for a couple of week. Get a feel for water retention and how tired it make you the following day.
At 2iu all pm administered you should be fine regardless. Utilise this for everything you mentioned and lypolisis (fat mobilisation).

Then we look to maximise insulin sensitivity the whole time. We want to turn your body into a furnace for burning food.

You’ve then got a drug like Reta, with the glucagon agonist that will help the body preferentially burn fat, increase caloric expenditure and increase metabolism.

Then you’ve got the Mito peptides, which all have singular roles and their own functions, and each have a specific use case of how to be used for the most benefit, but in combination they all upregulate the mitochondria, you know what happens when you make your mitochondria more efficient? Everything works better, better energy, body’s more efficient at using fat for fuel, better mental clarity, better health, do one google search about mitochondria are to understand why upregualting them is so beneficial for your body.

So if you create the perfect storm of having the energy deficit created, keeping health parameters perfectly in line, making it as easy as possible to break down the stored fat on your body, and be able to make your mitochondria more efficient you just create the perfect storm for fat loss. It’s what you get when you pair a good understanding of human anatomy and science to be able to manipulate your body into doing exactly what you want it to do in the most efficient way possible

It allows you to not bully your body into losing fat because you’re not understanding how to make it more efficient, it’s understanding how to make the body more efficient so you don’t have to bully it into getting the results you want it to get, which allows food to be higher, which allows gym performance to be much better so even in a fat loss phase there’s much more chance for either retaining or actually gaining gym performance rather then being in a steady state of it constantly declining

You pair being able to manipulate drugs and nutrition into making your body do exactly what you want it to do, alongside the ability to walk into the gym and train like a fucking animal, you can do some fucking incredible things to your physique.

That is how you set out a fat loss phase

At the end of this you could add in some anavar for a short amount of time to polish things out. But its not necessary in my opinion.

If your looking To build.

We see where insulin sensitivity currently is. Based off your composition it should be pretty decent as your already quite lean with good density.
Get the bg monitor as @Alice_In_Ironland mentioned and i would have bloods done on your hba1c also to see where things have been the last couple of months.

We still lower fats lol.

Once insulin sensitivity is where it needs to be. We begin to add carbs to push a consistent small surplus. As long as insulin sensitivity stays high and average fasted bg levels are low we can continue to add more carbs.

Keep the reta at low dose through this phase also and the mitochondrial upregulation there too as it will help your body continue to burn and utilise the extra food and help the body build.

Insulin sensitivity is a key player in either phase. Because at the end of the day what is insulin sensitivity? It determines whether the food we eat turns to muscle or fat.

Insulin resistance builds and intake begins to spill over.

We want to build for as long as we can until and maintain health as priority. You dont need the var here either if everything else is where it needs to be.

Save orals for contest prep.

If you have read all of this i take my hat off to you lol.

 

[rizzlekdizzle]

You beat me to it @Alice_In_Ironland lol.

@Panda22 your composition is in a fantastic position to move in any direction right now.

Question you need to ask your self first is what is my immediate goal for right now.
Once this target is set then structure can be built around the goal. Then we understand why we need to implement or remove certain compounds, how we structure our macros and how we need our bodies to perform for us without bullying our bodies with AAS.

Ill scratch the surface with my 2c here.

If you are looking to lean right out i would shift like this.

Lower fats to around 50-60 and bring up protein and add some carbs on training days around your sessions. Rest days leave out

Bump gh to 3iu after being on 2iu for a couple of week. Get a feel for water retention and how tired it make you the following day.
At 2iu all pm administered you should be fine regardless. Utilise this for everything you mentioned and lypolisis (fat mobilisation).

Then we look to maximise insulin sensitivity the whole time. We want to turn your body into a furnace for burning food.

You’ve then got a drug like Reta, with the glucagon agonist that will help the body preferentially burn fat, increase caloric expenditure and increase metabolism.

Then you’ve got the Mito peptides, which all have singular roles and their own functions, and each have a specific use case of how to be used for the most benefit, but in combination they all upregulate the mitochondria, you know what happens when you make your mitochondria more efficient? Everything works better, better energy, body’s more efficient at using fat for fuel, better mental clarity, better health, do one google search about mitochondria are to understand why upregualting them is so beneficial for your body.

So if you create the perfect storm of having the energy deficit created, keeping health parameters perfectly in line, making it as easy as possible to break down the stored fat on your body, and be able to make your mitochondria more efficient you just create the perfect storm for fat loss. It’s what you get when you pair a good understanding of human anatomy and science to be able to manipulate your body into doing exactly what you want it to do in the most efficient way possible

It allows you to not bully your body into losing fat because you’re not understanding how to make it more efficient, it’s understanding how to make the body more efficient so you don’t have to bully it into getting the results you want it to get, which allows food to be higher, which allows gym performance to be much better so even in a fat loss phase there’s much more chance for either retaining or actually gaining gym performance rather then being in a steady state of it constantly declining

You pair being able to manipulate drugs and nutrition into making your body do exactly what you want it to do, alongside the ability to walk into the gym and train like a fucking animal, you can do some fucking incredible things to your physique.

That is how you set out a fat loss phase

At the end of this you could add in some anavar for a short amount of time to polish things out. But its not necessary in my opinion.

If your looking To build.

We see where insulin sensitivity currently is. Based off your composition it should be pretty decent as your already quite lean with good density.
Get the bg monitor as @Alice_In_Ironland mentioned and i would have bloods done on your hba1c also to see where things have been the last couple of months.

We still lower fats lol.

Once insulin sensitivity is where it needs to be. We begin to add carbs to push a consistent small surplus. As long as insulin sensitivity stays high and average fasted bg levels are low we can continue to add more carbs.

Keep the reta at low dose through this phase also and the mitochondrial upregulation there too as it will help your body continue to burn and utilise the extra food and help the body build.

Insulin sensitivity is a key player in either phase. Because at the end of the day what is insulin sensitivity? It determines whether the food we eat turns to muscle or fat.

Insulin resistance builds and intake begins to spill over.

We want to build for as long as we can until and maintain health as priority. You dont need the var here either if everything else is where it needs to be.

Save orals for contest prep.

If you have read all of this i take my hat off to you lol.

Geez - how's the level of detail and info here - all for free!

 

[Panda22]

Amazing work re: the shred, you look super lean!

(disclaimer I’m neither a coach nor an expert) But to my knowledge high fat diets for females using HGH increases circulating free fatty acids which can impair insulin sensitivity, especially when also consuming carbs (which raise insulin). This can reduce insulin sensitivity and elevate fasting glucose.

Although, I just saw that you’re using Reta too, which may counter this effect!

Just something to be mindful of, is all.
You might consider getting a glucose monitor (finger prick type) to monitor how your body responds to the nutrition & peptides.

HGH will REALLY help with the joints & recovery!

For my macros I do a percentage-based split of 30P/ 20F/ 50C.

You can always play around and see what split works for you/ supports performance best with the Reta and HGH in-place.

Keen to follow your log/ journey!

Amazing, thank you!

I’m 100% going to go out and grab a glucose monitor now. That’s an awesome recommendation. Thanks!

 

[Allupfromhere]

Geez - how's the level of detail and info here - all for free!

Very passionate about the mito and health shift in direction lol...

 

[Panda22]

You beat me to it @Alice_In_Ironland lol.

@Panda22 your composition is in a fantastic position to move in any direction right now.

Question you need to ask your self first is what is my immediate goal for right now.
Once this target is set then structure can be built around the goal. Then we understand why we need to implement or remove certain compounds, how we structure our macros and how we need our bodies to perform for us without bullying our bodies with AAS.

Ill scratch the surface with my 2c here.

If you are looking to lean right out i would shift like this.

Lower fats to around 50-60 and bring up protein and add some carbs on training days around your sessions. Rest days leave out

Bump gh to 3iu after being on 2iu for a couple of week. Get a feel for water retention and how tired it make you the following day.
At 2iu all pm administered you should be fine regardless. Utilise this for everything you mentioned and lypolisis (fat mobilisation).

Then we look to maximise insulin sensitivity the whole time. We want to turn your body into a furnace for burning food.

You’ve then got a drug like Reta, with the glucagon agonist that will help the body preferentially burn fat, increase caloric expenditure and increase metabolism.

Then you’ve got the Mito peptides, which all have singular roles and their own functions, and each have a specific use case of how to be used for the most benefit, but in combination they all upregulate the mitochondria, you know what happens when you make your mitochondria more efficient? Everything works better, better energy, body’s more efficient at using fat for fuel, better mental clarity, better health, do one google search about mitochondria are to understand why upregualting them is so beneficial for your body.

So if you create the perfect storm of having the energy deficit created, keeping health parameters perfectly in line, making it as easy as possible to break down the stored fat on your body, and be able to make your mitochondria more efficient you just create the perfect storm for fat loss. It’s what you get when you pair a good understanding of human anatomy and science to be able to manipulate your body into doing exactly what you want it to do in the most efficient way possible

It allows you to not bully your body into losing fat because you’re not understanding how to make it more efficient, it’s understanding how to make the body more efficient so you don’t have to bully it into getting the results you want it to get, which allows food to be higher, which allows gym performance to be much better so even in a fat loss phase there’s much more chance for either retaining or actually gaining gym performance rather then being in a steady state of it constantly declining

You pair being able to manipulate drugs and nutrition into making your body do exactly what you want it to do, alongside the ability to walk into the gym and train like a fucking animal, you can do some fucking incredible things to your physique.

That is how you set out a fat loss phase

At the end of this you could add in some anavar for a short amount of time to polish things out. But its not necessary in my opinion.

If your looking To build.

We see where insulin sensitivity currently is. Based off your composition it should be pretty decent as your already quite lean with good density.
Get the bg monitor as @Alice_In_Ironland mentioned and i would have bloods done on your hba1c also to see where things have been the last couple of months.

We still lower fats lol.

Once insulin sensitivity is where it needs to be. We begin to add carbs to push a consistent small surplus. As long as insulin sensitivity stays high and average fasted bg levels are low we can continue to add more carbs.

Keep the reta at low dose through this phase also and the mitochondrial upregulation there too as it will help your body continue to burn and utilise the extra food and help the body build.

Insulin sensitivity is a key player in either phase. Because at the end of the day what is insulin sensitivity? It determines whether the food we eat turns to muscle or fat.

Insulin resistance builds and intake begins to spill over.

We want to build for as long as we can until and maintain health as priority. You dont need the var here either if everything else is where it needs to be.

Save orals for contest prep.

If you have read all of this i take my hat off to you lol.

This is incredibly helpful and a very generous amount of detail in a format I could understand

Looks like I’ve got some homework to do on my diet for this phase!

In short my goal would be to reduce body fat whilst maintaining at a minimum my current level of strength (I’d never say no to building muscle ). There’s definitely more muscle underneath the surface that could shine through with the right mix.

The plan with the AAS was to bring it for the last 6/8 weeks of this cycle however I agree with you that I could wait and see some results before committing to adding and potentially using that at a better time (pre comp for example).

This is my first considered go at this holistically so I am really REALLY appreciative of all the feedback that’s helping me refine my plan!

 

[Alice_In_Ironland]

This is incredibly helpful and a very generous amount of detail in a format I could understand

Looks like I’ve got some homework to do on my diet for this phase!

In short my goal would be to reduce body fat whilst maintaining at a minimum my current level of strength (I’d never say no to building muscle ). There’s definitely more muscle underneath the surface that could shine through with the right mix.

The plan with the AAS was to bring it for the last 6/8 weeks of this cycle however I agree with you that I could wait and see some results before committing to adding and potentially using that at a better time (pre comp for example).

This is my first considered go at this holistically so I am really REALLY appreciative of all the feedback that’s helping me refine my plan!

I’ve found the community here to be very supportive and by logging you’ll get lots of good advice!
I think that’s a really achievable goal, and with the right nutrition and recovery is very attainable. I no longer do sports, so I can’t comment on BJJ, but I’ve never lost gym much strength in a diet phase - and the key is being tactical with recovery, carb intake and hydration pre- intra- and post- training. Myself and a few other girls have logs on here, which might be worth a follow to get some more ideas

 

[Panda22]

I’ve found the community here to be very supportive and by logging you’ll get lots of good advice!
I think that’s a really achievable goal, and with the right nutrition and recovery is very attainable. I no longer do sports, so I can’t comment on BJJ, but I’ve never lost gym much strength in a diet phase - and the key is being tactical with recovery, carb intake and hydration pre- intra- and post- training. Myself and a few other girls have logs on here, which might be worth a follow to get some more ideas

I’ll definitely be following along your journey so see what you achieve and what I can learn from you! Thanks again for the advice. I’ve already started looking at ways to refine my diet

 

[rizzlekdizzle]

I’ll definitely be following along your journey so see what you achieve and what I can learn from you! Thanks again for the advice. I’ve already started looking at ways to refine my diet

how long have you been into BJJ? I used to train BJJ - got my blue then did my knee

 

[Panda22]

how long have you been into BJJ? I used to train BJJ - got my blue then did my knee

You pay in body parts in that sport! Sucks you weren’t able to get back into it - although I’m sure your knees thank you.

I’ve been at it I think 11 (long) years now

 

[Allupfromhere]

This is incredibly helpful and a very generous amount of detail in a format I could understand

Looks like I’ve got some homework to do on my diet for this phase!

In short my goal would be to reduce body fat whilst maintaining at a minimum my current level of strength (I’d never say no to building muscle ). There’s definitely more muscle underneath the surface that could shine through with the right mix.

The plan with the AAS was to bring it for the last 6/8 weeks of this cycle however I agree with you that I could wait and see some results before committing to adding and potentially using that at a better time (pre comp for example).

This is my first considered go at this holistically so I am really REALLY appreciative of all the feedback that’s helping me refine my plan!

As i mentioned before you a genuinely in a position to choose either direction. Cutting that bit further will only provide an even greater setting for a dynamite growth phase.
You can add the var at the end if you really want bu just go easy as you dont want to shift from a healthy position to a strained one from the use of an oral.

Compounds i seriously couldnt encourage enough right now:
SLU-PP332
Mots c
L - carnitine (injectable)
Methylene blue

All synergise perfectly.

Depending how deep your pockets are.
5 amino 1mq
Nad+
Ss31

Have a look into these, if you want happy to give a rundown on the mechanical pathways and how they synergise for the same goal.

Have a look at the other iron sister logs too,

@Alice_In_Ironland log is absolutely killer and her structure and approach to this game is dynamite

We also have some pro competitors and one who just competed in the recent olympia.
@ifbbpromusclegirl
@Jigglybuff

Long term vet member and power lifter
@RoidRageWife

our absolute gem in the community
@Sheshredz

And the one and only, she's one of the bros lol
@TayTay901

 

[rizzlekdizzle]

You pay in body parts in that sport! Sucks you weren’t able to get back into it - although I’m sure your knees thank you.

I’ve been at it I think 11 (long) years now

very nice black or brown belt?

 

[Mobster]

Well done on the hip. The GF had one of hers replaced and it was a great result

 

[Panda22]

very nice black or brown belt?

Black

 

[Panda22]

Well done on the hip. The GF had one of hers replaced and it was a great result

I’ve heard great things about the replacements!
I had something slightly different done but still drastically improved my mobility and ability.

 

[Kopite67]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

Welcome to Evo @Panda22, you have found the right place for as much information as you can handle. As you have already noticed legends like @Pigsy @LevButlerov @Allupfromhere @rizzlekdizzle and @Alice_In_Ironland will all give you an amazing amount of support and knowledge to assist you with whatever goals you are chasing. Many more will follow as well I assure you. I look forward to following along on your epic journey

 

[stevesmi]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

@Panda22 you have an extremely hard physique for sure. A lot of women end up very soft and flabby as they get older. So this is a great log for people to follow and get some tips from you.

 

[Panda22]

DAY 1-

Cycle

PENDING - orders en route @R&Dpharma

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM Upper body (pull / push)
PM BJJ training

Gym Training;

Upper body gym session.
Pull ups 4 x 5, failed at 4 reps on the fourth set.
Half kneeling overhead press 4 x 10.
Single arm row 4 x 8.
Dumbbell chest press 4 x 8.
Tricep cable pushdown drop set finisher, 3 x 10 at 20, 17.5, 15 and 12.5 kg.

10k steps across the day.

Nutrition

Morning collagen protein drink and vitamins.
Meal 1 at 11am was overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2200
P 126
C 149
F 101

Following some feedback I’ll be adjusting my meals from tomorrow to tweak the macros (thanks @Allupfromhere & @Alice_In_Ironland )

Sleep

Poor duration. Took a while to fall asleep, quality itself was fine but total sleep time was reduced.

Feeling

Overall feeling good. Energy held up well and training performance was solid.

 

[Ulter]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

Good job on this week's training. I like that you are hitting your lower body on Wednesday. Hump day of the week is a great time to do it since a lot of people get excited about the weekend coming up. @Panda22

 

[ceo]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

sister, you looking like a million bucks on this one! @Panda22 nutrition looking really good and I like the Tuesday, Wednesday, Thursday training. Nice job back to back to back

 

[Pigsy]

DAY 1-

Cycle

PENDING - orders en route @R&Dpharma

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM Upper body (pull / push)
PM BJJ training

Gym Training;

Upper body gym session.
Pull ups 4 x 5, failed at 4 reps on the fourth set.
Half kneeling overhead press 4 x 10.
Single arm row 4 x 8.
Dumbbell chest press 4 x 8.
Tricep cable pushdown drop set finisher, 3 x 10 at 20, 17.5, 15 and 12.5 kg.

10k steps across the day.

Nutrition

Morning collagen protein drink and vitamins.
Meal 1 at 11am was overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2200
P 126
C 149
F 101

Following some feedback I’ll be adjusting my meals from tomorrow to tweak the macros (thanks @Allupfromhere & @Alice_In_Ironland )

Sleep

Poor duration. Took a while to fall asleep, quality itself was fine but total sleep time was reduced.

Feeling

Overall feeling good. Energy held up well and training performance was solid.

Good work, let us know how the adjustments go

 

[Sheshredz]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

babes, you are SHREDDED!

Muscles AND a fighter?

Woah. You are like a real life Wonder Woman!

I could definately see you doing well in competitive BB!

Welcome to the iron sisterhood!

 

[ROIDDERS]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

@Panda22 EVO family is definitely blessed to have you on here. You look like an absolute champion. You have a fantastic physique and you look like you have the conditioning of a racehorse.

 

[2Thick]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

you certainly look like a bikni model! amazing physique! you are doing great so far and your training is amazing @Panda22

 

[ballin2504]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

@Panda22 really nice start to the log sis! A lot of great information to start. Can’t wait to follow along with your journey

 

[rizzlekdizzle]

Black

Geez u r a weapon. I have been humbled many times by female black belts 30kg lighter than myself for sure. I am so excited to see what happens in this log!

 

[Freki]

Welcome @Panda22

Awesome details in your log , off to a great start mate
R and D will have you singing

 

[Panda22]

Hey crew, day two on track
You’ll see below a slight tweak in the macros. Next week will be a further refinement — I’ll finish my pre-made meals for this week before tightening things further.


Cycle

PENDING - orders en route.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Day 2
Training focus

AM Lower body
PM stair master

Gym Training

Lower body gym session
Front barbell squats at 2 sets of 5 through weights with final working sets 75kg
Bulgarian split squats 4x 8 28kg kettlebell

8k steps across the day.

PM 30 minutes stair master

Nutrition

Pre workout
Morning collagen protein drink and vitamins.

Meal 1 at 11am was overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2100
P 145
C 150
F 93

Water 4l with hydralite

Sleep

Good sleep, solid 7.5hrs.

Feeling

Legs are done for the day but otherwise good. Energy is fine, mood is good. Blood glucose monitor is en route and I’m pumped to hopefully kick off the supps next week.

 

[LevButlerov]

Hey crew, day two on track
You’ll see below a slight tweak in the macros. Next week will be a further refinement — I’ll finish my pre-made meals for this week before tightening things further.


Cycle

PENDING - orders en route.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Day 2
Training focus

AM Lower body
PM stair master

Gym Training

Lower body gym session
Front barbell squats at 2 sets of 5 through weights with final working sets 75kg
Bulgarian split squats 4x 8 28kg kettlebell

8k steps across the day.

PM 30 minutes stair master

Nutrition

Pre workout
Morning collagen protein drink and vitamins.

Meal 1 at 11am was overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2100
P 145
C 150
F 93

Water 4l with hydralite

Sleep

Good sleep, solid 7.5hrs.

Feeling

Legs are done for the day but otherwise good. Energy is fine, mood is good. Blood glucose monitor is en route and I’m pumped to hopefully kick off the supps next week.

good to see you update sister @Panda22 staying steady how do you feel on the carb level?

 

[RoySimpson]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

@Panda22 Welcome to the forums looking like an absolute beast!

 

[Panda22]

good to see you update sister @Panda22 staying steady how do you feel on the carb level?

So far so good.
Next weeks aim is to take the carbs up to 230g and fats down to 70g.

It’s more carbs than I’m generally used to so keen to see how I feel throughout the week on that balance.

 

[Alice_In_Ironland]

So far so good.
Next weeks aim is to take the carbs up to 230g and fats down to 70g.

It’s more carbs than I’m generally used to so keen to see how I feel throughout the week on that balance.

Awesome! Try and have most of the extra carb around your training window (pre-, intra, post-) to get the maximum from the extra food/ carbs.

 

[Panda22]

Awesome! Try and have most of the extra carb around your training window (pre-, intra, post-) to get the maximum from the extra food/ carbs.

Thanks @Alice_In_Ironland!
The goal is in first meal post morning training and second meal pre evening training.

 

[LevButlerov]

So far so good.
Next weeks aim is to take the carbs up to 230g and fats down to 70g.

It’s more carbs than I’m generally used to so keen to see how I feel throughout the week on that balance.

lets see how you do sister

 

[Pigsy]

lets see how you do sister

She's going to do very well

 

[Panda22]

Cycle

Touchdown today
An epic and unbelievably fast delivery from @R&Dpharma

Can’t wait to officially begin the transformation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Day 3
Training focus

AM Upper Back / Shoulders / Landmine
PM BJJ

Gym Training

4x5 pull ups
Landmine single arm press 3x10 each side
Single arm landmine row 3x 10 each side
Explosive landmine rotational press 3x8 each side
DB lat raise
Cable machine bicep curl drop set 3x10 20, 17.5, 15, 12.5kg.

10k steps across the day.

PM BJJ training

Nutrition

Pre workout
Morning collagen protein drink and vitamins.

Meal 1 at 11am overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2100
P 145
C 150
F 93

Water 4l with hydralite

Sleep

Good sleep, no issues falling asleep.

Feeling

Gelt great today, energy remained high and consistent throughout the day. Looking forward to a rest day tomorrow.

Friday rest day
Saturday BJJ only training
Sunday back to the gym and back here with another update.

Monday will be the cycle start day 1

 

[Pigsy]

Cycle

Touchdown today
An epic and unbelievably fast delivery from @R&Dpharma View attachment 168339
Can’t wait to officially begin the transformation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Day 3
Training focus

AM Upper Back / Shoulders / Landmine
PM BJJ

Gym Training

4x5 pull ups
Landmine single arm press 3x10 each side
Single arm landmine row 3x 10 each side
Explosive landmine rotational press 3x8 each side
DB lat raise
Cable machine bicep curl drop set 3x10 20, 17.5, 15, 12.5kg.

10k steps across the day.

PM BJJ training

Nutrition

Pre workout
Morning collagen protein drink and vitamins.

Meal 1 at 11am overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2100
P 145
C 150
F 93

Water 4l with hydralite

Sleep

Good sleep, no issues falling asleep.

Feeling

Gelt great today, energy remained high and consistent throughout the day. Looking forward to a rest day tomorrow.

Friday rest day
Saturday BJJ only training
Sunday back to the gym and back here with another update.

Monday will be the cycle start day 1

Beautiful touchdown

 

[BigVelvetG]

Cycle

Touchdown today
An epic and unbelievably fast delivery from @R&Dpharma View attachment 168339
Can’t wait to officially begin the transformation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Day 3
Training focus

AM Upper Back / Shoulders / Landmine
PM BJJ

Gym Training

4x5 pull ups
Landmine single arm press 3x10 each side
Single arm landmine row 3x 10 each side
Explosive landmine rotational press 3x8 each side
DB lat raise
Cable machine bicep curl drop set 3x10 20, 17.5, 15, 12.5kg.

10k steps across the day.

PM BJJ training

Nutrition

Pre workout
Morning collagen protein drink and vitamins.

Meal 1 at 11am overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2100
P 145
C 150
F 93

Water 4l with hydralite

Sleep

Good sleep, no issues falling asleep.

Feeling

Gelt great today, energy remained high and consistent throughout the day. Looking forward to a rest day tomorrow.

Friday rest day
Saturday BJJ only training
Sunday back to the gym and back here with another update.

Monday will be the cycle start day 1

Solid touchdown. Get after it !!!!

 

[Kopite67]

Cycle

Touchdown today
An epic and unbelievably fast delivery from @R&Dpharma View attachment 168339
Can’t wait to officially begin the transformation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Day 3
Training focus

AM Upper Back / Shoulders / Landmine
PM BJJ

Gym Training

4x5 pull ups
Landmine single arm press 3x10 each side
Single arm landmine row 3x 10 each side
Explosive landmine rotational press 3x8 each side
DB lat raise
Cable machine bicep curl drop set 3x10 20, 17.5, 15, 12.5kg.

10k steps across the day.

PM BJJ training

Nutrition

Pre workout
Morning collagen protein drink and vitamins.

Meal 1 at 11am overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2100
P 145
C 150
F 93

Water 4l with hydralite

Sleep

Good sleep, no issues falling asleep.

Feeling

Gelt great today, energy remained high and consistent throughout the day. Looking forward to a rest day tomorrow.

Friday rest day
Saturday BJJ only training
Sunday back to the gym and back here with another update.

Monday will be the cycle start day 1

Great update @Panda22 .The predominantly landmine session is a nice touch and will certainly give your core a touch up. Wonderful touchdown there. Looking forward to seeing how all of this progresses sister

 

[LevButlerov]

Cycle

Touchdown today
An epic and unbelievably fast delivery from @R&Dpharma View attachment 168339
Can’t wait to officially begin the transformation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Day 3
Training focus

AM Upper Back / Shoulders / Landmine
PM BJJ

Gym Training

4x5 pull ups
Landmine single arm press 3x10 each side
Single arm landmine row 3x 10 each side
Explosive landmine rotational press 3x8 each side
DB lat raise
Cable machine bicep curl drop set 3x10 20, 17.5, 15, 12.5kg.

10k steps across the day.

PM BJJ training

Nutrition

Pre workout
Morning collagen protein drink and vitamins.

Meal 1 at 11am overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2100
P 145
C 150
F 93

Water 4l with hydralite

Sleep

Good sleep, no issues falling asleep.

Feeling

Gelt great today, energy remained high and consistent throughout the day. Looking forward to a rest day tomorrow.

Friday rest day
Saturday BJJ only training
Sunday back to the gym and back here with another update.

Monday will be the cycle start day 1

good training sister, you doing high volume @Panda22
and I like your macros 1:1 on protein carbs keeping steady

Love this Team R&D touchdown! Team @R&Dpharma for the WiN!



@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Coolguy]

Amazing touchdown for RnD. Real gentleman to deal with.
Keen to see how this log plays out.

 

[Dreamer]

Cycle

Touchdown today
An epic and unbelievably fast delivery from @R&Dpharma View attachment 168339
Can’t wait to officially begin the transformation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Day 3
Training focus

AM Upper Back / Shoulders / Landmine
PM BJJ

Gym Training

4x5 pull ups
Landmine single arm press 3x10 each side
Single arm landmine row 3x 10 each side
Explosive landmine rotational press 3x8 each side
DB lat raise
Cable machine bicep curl drop set 3x10 20, 17.5, 15, 12.5kg.

10k steps across the day.

PM BJJ training

Nutrition

Pre workout
Morning collagen protein drink and vitamins.

Meal 1 at 11am overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2100
P 145
C 150
F 93

Water 4l with hydralite

Sleep

Good sleep, no issues falling asleep.

Feeling

Gelt great today, energy remained high and consistent throughout the day. Looking forward to a rest day tomorrow.

Friday rest day
Saturday BJJ only training
Sunday back to the gym and back here with another update.

Monday will be the cycle start day 1

Nice touchdown!
I love landmines, I do plenty of them myself, your training is solid, looking forward to your log and seeing your journey

 

[Trenhead3cc]

Nice touchdown !

 

[rizzlekdizzle]

Haven't done landmines before they look like a good alternative to standing press I guess.

 

[waggat]

Log sponsored by R&D pharma
@R&Dpharma

Hey team, thanks for checking out my first post and following along. I’ve been training in the gym and/or playing sport my whole life and I’m excited to see what I can achieve by pushing things to the next level. I had hip surgery in June 2025 for a long-standing injury (10+ years), which has unlocked a whole new level of training and physicality for me. I’m already fairly strong, but this year I want to really challenge myself — building more strength, improving agility for BJJ, and levelling up my physique visually. Looking forward to sharing the journey as I go.

STATS
• Female
• 5’8” (174 cm)
• 72 kg
• Very active / athletic background

CYCLE

HGH - 2iu daily for firming muscle, retaining gains, recovery, and of course for vanity (hair, skin, nails)

Retatrutide - starting at 1mg weekly and tirating up as tolerated, for stubborn fat loss and continued body fat reduction during re-compositon

Anavar - introduce 10mg daily 6 weeks into the cycle for building muscle

SUPPLEMENTS

• Magnesium glycinate
• Lysine
• Fish oil
• Zinc
• Vitamin D
• B12 injections (every 2 months)
• Plant based protein
• Pre workout

TRAINING

Gym Training – 4 Days / Week

Tuesday – Upper Body Strength (Pull Bias)
Focus: upper-body strength, grip, shoulder stability, BJJ carryover

Wednesday – Lower Body Strength
Focus: maximal strength, quad dominance, hip resilience

Thursday – Mixed Strength & Power (Landmine Focus)
Focus: total-body strength, rotational power, athletic movement

Sunday – Conditioning / Hybrid
20 kg kettlebell AMRAP
Focus: power endurance, conditioning, BJJ-specific fitness

BJJ
• 3 × 90-minute sessions per week


NUTRITION
• Calories: 2,000 cal/day
• Protein: 126 g
• Carbohydrates: 149 g
• Fats: 101 g

OVERALL GOALS
• Build strength and definition while staying lean
• Continue improving strength, conditioning and recovery for BJJ
• Explore bodybuilding competition later this year (unsure on which category I’d fit best yet)
• Had hip surgery in June 2025:
• My physicality has significantly improved
• Aiming to push lower-body training harder now I have more ability than pre-op
• Aiming for better leg definition and overall balance

Will do bloods 6 weeks in

Welcome to Evo! Awesome start to your log!

Your back looks amazing in that photo!

DAY 1-

Cycle

PENDING - orders en route @R&Dpharma

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM Upper body (pull / push)
PM BJJ training

Gym Training;

Upper body gym session.
Pull ups 4 x 5, failed at 4 reps on the fourth set.
Half kneeling overhead press 4 x 10.
Single arm row 4 x 8.
Dumbbell chest press 4 x 8.
Tricep cable pushdown drop set finisher, 3 x 10 at 20, 17.5, 15 and 12.5 kg.

10k steps across the day.

Nutrition

Morning collagen protein drink and vitamins.
Meal 1 at 11am was overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2200
P 126
C 149
F 101

Following some feedback I’ll be adjusting my meals from tomorrow to tweak the macros (thanks @Allupfromhere & @Alice_In_Ironland )

Sleep

Poor duration. Took a while to fall asleep, quality itself was fine but total sleep time was reduced.

Feeling

Overall feeling good. Energy held up well and training performance was solid.

Nice workout. I love the kneeling landmine press. I think it's the gentlest of all OH presses on the shoulders.

Hey crew, day two on track
You’ll see below a slight tweak in the macros. Next week will be a further refinement — I’ll finish my pre-made meals for this week before tightening things further.


Cycle

PENDING - orders en route.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Day 2
Training focus

AM Lower body
PM stair master

Gym Training

Lower body gym session
Front barbell squats at 2 sets of 5 through weights with final working sets 75kg
Bulgarian split squats 4x 8 28kg kettlebell

8k steps across the day.

PM 30 minutes stair master

Nutrition

Pre workout
Morning collagen protein drink and vitamins.

Meal 1 at 11am was overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2100
P 145
C 150
F 93

Water 4l with hydralite

Sleep

Good sleep, solid 7.5hrs.

Feeling

Legs are done for the day but otherwise good. Energy is fine, mood is good. Blood glucose monitor is en route and I’m pumped to hopefully kick off the supps next week.

Front squats and Bulgarians, two of the best leg exercises I reckon.

Food looks good too.

Cycle

Touchdown today
An epic and unbelievably fast delivery from @R&Dpharma View attachment 168339
Can’t wait to officially begin the transformation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Day 3
Training focus

AM Upper Back / Shoulders / Landmine
PM BJJ

Gym Training

4x5 pull ups
Landmine single arm press 3x10 each side
Single arm landmine row 3x 10 each side
Explosive landmine rotational press 3x8 each side
DB lat raise
Cable machine bicep curl drop set 3x10 20, 17.5, 15, 12.5kg.

10k steps across the day.

PM BJJ training

Nutrition

Pre workout
Morning collagen protein drink and vitamins.

Meal 1 at 11am overnight oats with a banana.
Meal 2 at 2pm was chicken, rice, vegetables and avocado.
Meal 3 at 8pm was a protein smoothie.
Cals 2100
P 145
C 150
F 93

Water 4l with hydralite

Sleep

Good sleep, no issues falling asleep.

Feeling

Gelt great today, energy remained high and consistent throughout the day. Looking forward to a rest day tomorrow.

Friday rest day
Saturday BJJ only training
Sunday back to the gym and back here with another update.

Monday will be the cycle start day 1

Nice touchdown!

 

[Panda22]

Nice touchdown!
I love landmines, I do plenty of them myself, your training is solid, looking forward to your log and seeing your journey

How good are landmines! There’s more things you can do with them than time

Welcome to Evo! Awesome start to your log!

Your back looks amazing in that photo!

Nice workout. I love the kneeling landmine press. I think it's the gentlest of all OH presses on the shoulders.

Front squats and Bulgarians, two of the best leg exercises I reckon.

Food looks good too.

Nice touchdown!

Front squats are a solid challenge too! They’ve definitely made an impact to my core

 

[Dreamer]

How good are landmines! There’s more things you can do with them than time



Front squats are a solid challenge too! They’ve definitely made an impact to my core

Meadow rows are one of my fav movements and landmine twists for obliques - Glad someone else is a fan, hugely underrated

 

[Panda22]

Meadow rows are one of my fav movements and landmine twists for obliques - Glad someone else is a fan, hugely underrated

Ahhh that’s what they’re called thanks for the new info - I’ll be updating my training log now!

 

[Pigsy]

How good are landmines! There’s more things you can do with them than time



Front squats are a solid challenge too! They’ve definitely made an impact to my core

So many variations you do on a landmine. Made my own.

 

[Sheshredz]

Gosh, you are definately an athlete!

 

[Panda22]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

 

[Trenhead3cc]

Nothing wrong with enjoying a few weeks with friends and family and indulging over Xmas and new years, but you still look in great condition! So don’t think you should regret anything.

Nice training!

I only just started Reta 3-4weeks ago and upto 1mg per week. (First 2 weeks 0.5mg) It’s an amazing compound. Wish I used it sooner! Everything is tightening up nicely.

 

[Alice_In_Ironland]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

Excited to watch you smash this next 12 weeks

 

[BigVelvetG]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

You are starting with a great foundation. Can’t wait to see where this takes you. As you take your weekly photos, try to get them in the same spot each week with the same lighting wearing pretty much the same thing each time if you can. It makes a huge difference

 

[Sheshredz]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

You have the body of a Fighter!

I see you do bjj, have you ever done mma?

I’m jealous honestly!

 

[Pigsy]

You have the body of a Fighter!

I see you do bjj, have you ever done mma?

I’m jealous honestly!

She has a very strong and muscular back. This next 12 weeks are going to be something to follow

 

[LevButlerov]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

you were resting thats normal sister happy to see your starting pics @Panda22 you look awesome, lets do this!

 

[Panda22]

You have the body of a Fighter!

I see you do bjj, have you ever done mma?

I’m jealous honestly!

Thank you!!
Nope never tried MMA, it’s pretty bad ass, I’d love to try it one day!

She has a very strong and muscular back. This next 12 weeks are going to be something to follow

Now to get the lower body to follow suit!

Nothing wrong with enjoying a few weeks with friends and family and indulging over Xmas and new years, but you still look in great condition! So don’t think you should regret anything.

Nice training!

I only just started Reta 3-4weeks ago and upto 1mg per week. (First 2 weeks 0.5mg) It’s an amazing compound. Wish I used it sooner! Everything is tightening up nicely.

That sounds super promising! Can’t wait to see how that progresses for you

 

[Coolguy]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

Mental starting point already.
Very keen to see how you progress over the next 12 weeks

 

[Pigsy]

Thank you!!
Nope never tried MMA, it’s pretty bad ass, I’d love to try it one day!


Now to get the lower body to follow suit!



That sounds super promising! Can’t wait to see how that progresses for you

The rest of the body will follow now

 

[waggat]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

Nice log update. Looking forward to seeing how you go now that you've officially started (close enough).

Looking good in the current photos. Geez your back is awesome hey!

 

[Mobster]

Xmas done. Time to knuckle down!

 

[Panda22]

Day one week one.

Hey fam - today is the official start to my 12 week cycle!

Cycle
2iu HGH evening pinning - plan to move to 3iu next if tolerated well.
1mg Reta in the morning (wkly dosing)
So far so good!

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
Monday is usually a rest day for me but as it’s the first day of this cycle (specifically day one of Reta) I decided to add in an extra BJJ training session for the week to kick things off.

Next week Monday will revert back to a rest day.

Nutrition
Calories and macros have been refined. I’ll aim to stick to this throughout the 12 weeks

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Slept well, woke up feeling very well rested.

Feeling
Feeling great, day one has been a great start. Meals are locked in, trainings off to a good start

 

[stevesmi]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

@Panda22 you are definitely looking impressive. Your conditioning is incredible. I haven't seen conditioning like this in a long time.

 

[ceo]

Day one week one.

Hey fam - today is the official start to my 12 week cycle!

Cycle
2iu HGH evening pinning - plan to move to 3iu next if tolerated well.
1mg Reta in the morning (wkly dosing)
So far so good!

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
Monday is usually a rest day for me but as it’s the first day of this cycle (specifically day one of Reta) I decided to add in an extra BJJ training session for the week to kick things off.

Next week Monday will revert back to a rest day.

Nutrition
Calories and macros have been refined. I’ll aim to stick to this throughout the 12 weeks

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Slept well, woke up feeling very well rested.

Feeling
Feeling great, day one has been a great start. Meals are locked in, trainings off to a good start

Sister, that's the best thing ever: getting a good night's sleep and waking up feeling rested. I like the cycle you are doing too. You are showing how it's done with the growth hormone and retatrutide. @Panda22

 

[Trenhead3cc]

Love it when it’s Day 1 of a cycle

Sorry if missed it. How long have you been doing BJJ for?

 

[Ulter]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

Good job on this training. You are definitely showing how it's done. @Panda22 I love the nutrition and the sleep. Eight hours is solid.

 

[ROIDDERS]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

@Panda22 you look like you are in top shape for sure. It all goes back to your hardcore training. That is some really good training right there that you're doing at high intensity.

 

[2Thick]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

Good job on this. I like the single-arm swing and overhead press and I love the Romanian deadlifts. @Panda22

 

[Kopite67]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

Love the update. I probably regret my Christmas indulgence more than you do but ce la vie . All the best with the new cycle I am positive it will provide an epic change. Not looking too "soft" to me sister, a fabulous place to start from. Will be following along with major interest on this journey

 

[ballin2504]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

@Panda22 very nice start to the log. Great physique can’t wait to see how far you take this.

 

[Sheshredz]

Day one week one.

Hey fam - today is the official start to my 12 week cycle!

Cycle
2iu HGH evening pinning - plan to move to 3iu next if tolerated well.
1mg Reta in the morning (wkly dosing)
So far so good!

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
Monday is usually a rest day for me but as it’s the first day of this cycle (specifically day one of Reta) I decided to add in an extra BJJ training session for the week to kick things off.

Next week Monday will revert back to a rest day.

Nutrition
Calories and macros have been refined. I’ll aim to stick to this throughout the 12 weeks

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Slept well, woke up feeling very well rested.

Feeling
Feeling great, day one has been a great start. Meals are locked in, trainings off to a good start

I did blood work pre starting hgh and 4 weeks after.

Just 1iu a day put my legs just over the reference range and my igf1 from the bottom to the middle top.

It also puts me to bed like nothing else

 

[Allupfromhere]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

Back conditioning is elite
Abs are still dynamite mate and you will see them tighten and harden up now your nutrition will stabilise.

Day one week one.

Hey fam - today is the official start to my 12 week cycle!

Cycle
2iu HGH evening pinning - plan to move to 3iu next if tolerated well.
1mg Reta in the morning (wkly dosing)
So far so good!

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
Monday is usually a rest day for me but as it’s the first day of this cycle (specifically day one of Reta) I decided to add in an extra BJJ training session for the week to kick things off.

Next week Monday will revert back to a rest day.

Nutrition
Calories and macros have been refined. I’ll aim to stick to this throughout the 12 weeks

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Slept well, woke up feeling very well rested.

Feeling
Feeling great, day one has been a great start. Meals are locked in, trainings off to a good start

Yeah nice work, like the shift in macros

 

[rizzlekdizzle]

Ripped back! looking great already this is going to be an epic 12 weeker!

 

[Panda22]

Sister, that's the best thing ever: getting a good night's sleep and waking up feeling rested. I like the cycle you are doing too. You are showing how it's done with the growth hormone and retatrutide. @Panda22

Slow and steady!

Love it when it’s Day 1 of a cycle

Sorry if missed it. How long have you been doing BJJ for?

10 years now! Doesn’t feel that long though

I did blood work pre starting hgh and 4 weeks after.

Just 1iu a day put my legs just over the reference range and my igf1 from the bottom to the middle top.

It also puts me to bed like nothing else

Looking forward to that deep sleep!
I’m aiming for bloods at week 6!

 

[Trenhead3cc]

10 years! Fark! Wouldn’t want to mess with you haha

 

[Panda22]

Day two week one.

Cycle
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM - Push
PM - BJJ

Gym;
Chest press plate machine
8x 60kg
8x 70kg
6x 70kg
6x 70kg

Plate loaded dual press cross over
4x8 50kg

Plate machine incline chest fly
4x8 10kg

4x8 tricep dips

Rest between sets is always capped at 90 seconds.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Good sleep. Waking easily in the mornings and feeling pretty well rested!

Feeling
Great! Enjoyed this mornings gym session with a few exercises I don’t hit regularly
Evening training was good too. Energy remained stable.

 

[Pigsy]

Day two week one.

Cycle
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM - Push
PM - BJJ

Gym;
Chest press plate machine
8x 60kg
8x 70kg
6x 70kg
6x 70kg

Plate loaded dual press cross over
4x8 50kg

Plate machine incline chest fly
4x8 10kg

4x8 tricep dips

Rest between sets is always capped at 90 seconds.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Good sleep. Waking easily in the mornings and feeling pretty well rested!

Feeling
Great! Enjoyed this mornings gym session with a few exercises I don’t hit regularly
Evening training was good too. Energy remained stable.

That good your full of energy. Means your recovery is very good. And your moving some nice weight in the gym

 

[ceo]

Slow and steady!

Sister, hell yeah, Bring out that grind of the iron in you

 

[Kopite67]

Day two week one.

Cycle
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM - Push
PM - BJJ

Gym;
Chest press plate machine
8x 60kg
8x 70kg
6x 70kg
6x 70kg

Plate loaded dual press cross over
4x8 50kg

Plate machine incline chest fly
4x8 10kg

4x8 tricep dips

Rest between sets is always capped at 90 seconds.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Good sleep. Waking easily in the mornings and feeling pretty well rested!

Feeling
Great! Enjoyed this mornings gym session with a few exercises I don’t hit regularly
Evening training was good too. Energy remained stable.

Nice update sister. Getting the work done

 

[Cronus402]

Great stuff here! Reminds me why I need to make time to get into other logs. Love the landmine Thursdays! I haven’t mixed those into my sessions in a long time. Good stuff. Killer physique! Welcome to the forum.

 

[waggat]

Day two week one.

Cycle
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM - Push
PM - BJJ

Gym;
Chest press plate machine
8x 60kg
8x 70kg
6x 70kg
6x 70kg

Plate loaded dual press cross over
4x8 50kg

Plate machine incline chest fly
4x8 10kg

4x8 tricep dips

Rest between sets is always capped at 90 seconds.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Good sleep. Waking easily in the mornings and feeling pretty well rested!

Feeling
Great! Enjoyed this mornings gym session with a few exercises I don’t hit regularly
Evening training was good too. Energy remained stable.

Nice push workout. 70kg for chest machine press is a good weight based on the machines I've used.

Your overall calories are what I'd consider highish. I guess that's due to high activity levels with gym and BJJ. Prior to the cycle, did you consider that maintenance?

 

[RoySimpson]

Hey team!
As tomorrow is day one of cycle - I’ve attached some official “start photos” - the previous photos were pre Christmas so to keep myself honest I’ve taken all around photos - I’ll be posting weekly physique photo updates from here on out to track changes.

*My abs are a little softer than the initial photos posted (pre Christmas), I regret nothing from over Christmas - now it’s time to really lock in

Cycle
Monday will be my first day of pinning now I have an epic cycle courtesy of @R&Dpharma
Mondays plan is
2iu HGH evening pinning - plan to move to 3iu week 2 if tolerated well.
1mg Reta weekly in the morning - will tirate up throughout the 12 weeks

Monday is a rest day for me. I’ll ensure step count is met and as it’s day one week 1 on cycle I’ll add some light cardio (stair master) for optimisation.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Sunday
Training focus conditioning

30 minute AMRAP
24kg kettlebell + sled with 50kg of plates
5x single arm swing
5x overhead press
5x step back lunges
5x RDL
Repeat other side
200m ski erg (under 1 minute)
Sled push
5 sit ups + 5 leg lowers
Repeat for 30mins

+Finished with 3x8 single arm cable bicep curls

Nutrition
Indulged in a cheat day today (a cheeky treat before a hard lock in tomorrow)

Sleep
Great sleep, solid 8 hours

Feeling
Very excited to lock in tomorrow for 12 weeks and see what I can achieve/ how good I’ll feel.

@Panda22 looking great even after time off! Time to lock in!

 

[Panda22]

Great stuff here! Reminds me why I need to make time to get into other logs. Love the landmine Thursdays! I haven’t mixed those into my sessions in a long time. Good stuff. Killer physique! Welcome to the forum.

Landmines are so good! I’m finding so many movements now to use them for!

Nice push workout. 70kg for chest machine press is a good weight based on the machines I've used.

Your overall calories are what I'd consider highish. I guess that's due to high activity levels with gym and BJJ. Prior to the cycle, did you consider that maintenance?

Thank you
That’s right - maintenance for me - and definitely helps me get through all the training. Both pushing weights and bjj sessions really take it out!

 

[Panda22]

Day three week one.

Cycle
2iu HGH evening pinning - plan to move to 3iu week 2 as I’ve been tolerating it really well.
So far no bloating or other sides. Very happy with how good this product is @R&Dpharma
1mg Reta pinned Monday.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM - Legs
PM - BJJ

Gym;
Front squats
2x 5 50kg
2x 5 60kg
2x5 70kg
2x5 75kg

Bulgarian split squats
4x 8 each leg 32kg KB in hand

Evening BJJ.
Wednesday evening is usually a rest night however I’ve mixed around some nights this week - I’ll rest tomorrow evening and Friday to ensure I don’t overtrain.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Slept well. Finding falling asleep quite easy at the moment. Waking up isn’t a chore either.
I did have a cheeky nap this afternoon too

Feeling
Feeling good. Ready for some rest days but the body is still feeling good.
Appetite is still steady first week in to reta
Blood glucose is trending well - I track daily an all results are within ideal and expected range.

Thanks for following along

 

[Pigsy]

Day three week one.

Cycle
2iu HGH evening pinning - plan to move to 3iu week 2 as I’ve been tolerating it really well.
So far no bloating or other sides. Very happy with how good this product is @R&Dpharma
1mg Reta pinned Monday.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM - Legs
PM - BJJ

Gym;
Front squats
2x 5 50kg
2x 5 60kg
2x5 70kg
2x5 75kg

Bulgarian split squats
4x 8 each leg 32kg KB in hand

Evening BJJ.
Wednesday evening is usually a rest night however I’ve mixed around some nights this week - I’ll rest tomorrow evening and Friday to ensure I don’t overtrain.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Slept well. Finding falling asleep quite easy at the moment. Waking up isn’t a chore either.
I did have a cheeky nap this afternoon too

Feeling
Feeling good. Ready for some rest days but the body is still feeling good.
Appetite is still steady first week in to reta
Blood glucose is trending well - I track daily an all results are within ideal and expected range.

Thanks for following along

You have a great log to follow. I track my BG often. Even throughout the day

 

[Kopite67]

Day three week one.

Cycle
2iu HGH evening pinning - plan to move to 3iu week 2 as I’ve been tolerating it really well.
So far no bloating or other sides. Very happy with how good this product is @R&Dpharma
1mg Reta pinned Monday.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM - Legs
PM - BJJ

Gym;
Front squats
2x 5 50kg
2x 5 60kg
2x5 70kg
2x5 75kg

Bulgarian split squats
4x 8 each leg 32kg KB in hand

Evening BJJ.
Wednesday evening is usually a rest night however I’ve mixed around some nights this week - I’ll rest tomorrow evening and Friday to ensure I don’t overtrain.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Slept well. Finding falling asleep quite easy at the moment. Waking up isn’t a chore either.
I did have a cheeky nap this afternoon too

Feeling
Feeling good. Ready for some rest days but the body is still feeling good.
Appetite is still steady first week in to reta
Blood glucose is trending well - I track daily an all results are within ideal and expected range.

Thanks for following along

Love following the log sister

 

[LevButlerov]

Day three week one.

Cycle
2iu HGH evening pinning - plan to move to 3iu week 2 as I’ve been tolerating it really well.
So far no bloating or other sides. Very happy with how good this product is @R&Dpharma
1mg Reta pinned Monday.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM - Legs
PM - BJJ

Gym;
Front squats
2x 5 50kg
2x 5 60kg
2x5 70kg
2x5 75kg

Bulgarian split squats
4x 8 each leg 32kg KB in hand

Evening BJJ.
Wednesday evening is usually a rest night however I’ve mixed around some nights this week - I’ll rest tomorrow evening and Friday to ensure I don’t overtrain.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Slept well. Finding falling asleep quite easy at the moment. Waking up isn’t a chore either.
I did have a cheeky nap this afternoon too

Feeling
Feeling good. Ready for some rest days but the body is still feeling good.
Appetite is still steady first week in to reta
Blood glucose is trending well - I track daily an all results are within ideal and expected range.

Thanks for following along

happy to hear you have no sides from Team R&D @R&Dpharma hgh means its quality @Panda22

i like your macros sister very steady and good squat work sister!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

 

[Dreamer]

Day three week one.

Cycle
2iu HGH evening pinning - plan to move to 3iu week 2 as I’ve been tolerating it really well.
So far no bloating or other sides. Very happy with how good this product is @R&Dpharma
1mg Reta pinned Monday.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein.

Training focus
AM - Legs
PM - BJJ

Gym;
Front squats
2x 5 50kg
2x 5 60kg
2x5 70kg
2x5 75kg

Bulgarian split squats
4x 8 each leg 32kg KB in hand

Evening BJJ.
Wednesday evening is usually a rest night however I’ve mixed around some nights this week - I’ll rest tomorrow evening and Friday to ensure I don’t overtrain.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Slept well. Finding falling asleep quite easy at the moment. Waking up isn’t a chore either.
I did have a cheeky nap this afternoon too

Feeling
Feeling good. Ready for some rest days but the body is still feeling good.
Appetite is still steady first week in to reta
Blood glucose is trending well - I track daily an all results are within ideal and expected range.

Thanks for following along

BG is a good metric to track, I do mine fasted daily.