Female Log A Mum Trying To Get Fit - Training Cycle Log

[PhyscItsAdhd]

Hey Guys,

This is definately miles out of my comfort zone, but i was adviced this is a greatway to keep myself accountable so here we go !

Background:
Im a 30 Year old mum of 3 beautiful little boys, through the mad house i call home , my fitness, health and nutrition has really dropped off .
Between school drop offs and practically full time work i was trying to get to the gym whenever i could but really hadnt been fueling my body or had a very good plan in place at the slightest

This is when a friend recommended me to @R.AP who has dialed me up a nutrition plan, training schedule and all my supplementation . So lets see if we can get rid of the mum tum soon.

Age: 30
Height: 164cm
Current weight: 67.7kg
Goal weight: 60kg

Training Split:
Quads
Back
Active Rest
Glutes
Shoulders, Chest Triceps
Hammies
Rest

Nutrition :
1580cal
153.7g P
159.8g C
30.7g F

Peptides:
SLUPP332 - 10mg Daily
MOTS-C - 1mg Daily
Retatrutide - 2mg Daily
GHKCU - 5mg Daily PM

Supplements:
K2-D3
Iodine
Calcium
Omega 3
Magnesium Glycinate
Zinc Picolinate

So this is the program, im hoping to upload this atleast weekly with how everything goes , not looking for an elite level physique by any means.
A special thanks to @R.AP for being such gentlemen , look forward to showing my progress !

 

[TheAsylum]

Hey just wondering if you were interested in logging some of our peptides, you’ll make a great addition to the teamASYLUM crew

We have sent you a dm

 

[Sheshredz]

Hey girl. Awesome selection with @R.AP

He really knows his stuff.

Lots of girls on the forum, so you aren’t alone in a see of muscle guys!

I’ll be following. @Panda22 @Iron_rose1 @Alice_In_Ironland @RoidRageWife @Jigglybuff @_bubbles @ifbbpromusclegirl @RogueCherry @fitlittlelady @MrsOhdamnsBOSS

I’ve probably missed a couple!

 

[toddthelineman]

Hey Guys,

This is definately miles out of my comfort zone, but i was adviced this is a greatway to keep myself accountable so here we go !

Background:
Im a 30 Year old mum of 3 beautiful little boys, through the mad house i call home , my fitness, health and nutrition has really dropped off .
Between school drop offs and practically full time work i was trying to get to the gym whenever i could but really hadnt been fueling my body or had a very good plan in place at the slightest

This is when a friend recommended me to @R.AP who has dialed me up a nutrition plan, training schedule and all my supplementation . So lets see if we can get rid of the mum tum soon.

Age: 30
Height: 164cm
Current weight: 67.7kg
Goal weight: 60kg

Training Split:
Quads
Back
Active Rest
Glutes
Shoulders, Chest Triceps
Hammies
Rest

Nutrition :
1580cal
153.7g P
159.8g C
30.7g F

Peptides:
SLUPP332 - 10mg Daily
MOTS-C - 1mg Daily
Retatrutide - 2mg Daily
GHKCU - 5mg Daily PM

Supplements:
K2-D3
Iodine
Calcium
Omega 3
Magnesium Glycinate
Zinc Picolinate

So this is the program, im hoping to upload this atleast weekly with how everything goes , not looking for an elite level physique by any means.
A special thanks to @R.AP for being such gentlemen , look forward to showing my progress !

View attachment 212775
View attachment 212776
View attachment 212777

@PhyscItsAdhd you’re going to do great! You’re not far off at all! I was recently reminded of my mom working out every single day when I was a boy. And when my kids were little they saw me do the same thing. Now they’re grown and they never miss the gym, they are more consistent than I am and their discipline carries from the gym to their work and home lives. I’m very happy to see you do this!

 

[TheAsylum]

We will be supporting this mum in her journey ! Keen to see how far she pushes things and really want to see where @R.AP gets her ! A coach I’ve heard nothing but good things about !

 

[bss]

Hey Guys,

This is definately miles out of my comfort zone, but i was adviced this is a greatway to keep myself accountable so here we go !

Background:
Im a 30 Year old mum of 3 beautiful little boys, through the mad house i call home , my fitness, health and nutrition has really dropped off .
Between school drop offs and practically full time work i was trying to get to the gym whenever i could but really hadnt been fueling my body or had a very good plan in place at the slightest

This is when a friend recommended me to @R.AP who has dialed me up a nutrition plan, training schedule and all my supplementation . So lets see if we can get rid of the mum tum soon.

Age: 30
Height: 164cm
Current weight: 67.7kg
Goal weight: 60kg

Training Split:
Quads
Back
Active Rest
Glutes
Shoulders, Chest Triceps
Hammies
Rest

Nutrition :
1580cal
153.7g P
159.8g C
30.7g F

Peptides:
SLUPP332 - 10mg Daily
MOTS-C - 1mg Daily
Retatrutide - 2mg Daily
GHKCU - 5mg Daily PM

Supplements:
K2-D3
Iodine
Calcium
Omega 3
Magnesium Glycinate
Zinc Picolinate

So this is the program, im hoping to upload this atleast weekly with how everything goes , not looking for an elite level physique by any means.
A special thanks to @R.AP for being such gentlemen , look forward to showing my progress !

View attachment 212775
View attachment 212776
View attachment 212777

way to go

 

[Freki]

Hey Guys,

This is definately miles out of my comfort zone, but i was adviced this is a greatway to keep myself accountable so here we go !

Background:
Im a 30 Year old mum of 3 beautiful little boys, through the mad house i call home , my fitness, health and nutrition has really dropped off .
Between school drop offs and practically full time work i was trying to get to the gym whenever i could but really hadnt been fueling my body or had a very good plan in place at the slightest

This is when a friend recommended me to @R.AP who has dialed me up a nutrition plan, training schedule and all my supplementation . So lets see if we can get rid of the mum tum soon.

Age: 30
Height: 164cm
Current weight: 67.7kg
Goal weight: 60kg

Training Split:
Quads
Back
Active Rest
Glutes
Shoulders, Chest Triceps
Hammies
Rest

Nutrition :
1580cal
153.7g P
159.8g C
30.7g F

Peptides:
SLUPP332 - 10mg Daily
MOTS-C - 1mg Daily
Retatrutide - 2mg Daily
GHKCU - 5mg Daily PM

Supplements:
K2-D3
Iodine
Calcium
Omega 3
Magnesium Glycinate
Zinc Picolinate

So this is the program, im hoping to upload this atleast weekly with how everything goes , not looking for an elite level physique by any means.
A special thanks to @R.AP for being such gentlemen , look forward to showing my progress !

View attachment 212775
View attachment 212776
View attachment 212777

Welcome to EVO, great start.
Logging def helps to keep accountable.

Would not of guessed your 67kg you actually look pretty fit already.

2mg of Reta a day is wow , how long have you been on it? Bloody huge dose

 

[Demon_throne]

Hey Guys,

This is definately miles out of my comfort zone, but i was adviced this is a greatway to keep myself accountable so here we go !

Background:
Im a 30 Year old mum of 3 beautiful little boys, through the mad house i call home , my fitness, health and nutrition has really dropped off .
Between school drop offs and practically full time work i was trying to get to the gym whenever i could but really hadnt been fueling my body or had a very good plan in place at the slightest

This is when a friend recommended me to @R.AP who has dialed me up a nutrition plan, training schedule and all my supplementation . So lets see if we can get rid of the mum tum soon.

Age: 30
Height: 164cm
Current weight: 67.7kg
Goal weight: 60kg

Training Split:
Quads
Back
Active Rest
Glutes
Shoulders, Chest Triceps
Hammies
Rest

Nutrition :
1580cal
153.7g P
159.8g C
30.7g F

Peptides:
SLUPP332 - 10mg Daily
MOTS-C - 1mg Daily
Retatrutide - 2mg Daily
GHKCU - 5mg Daily PM

Supplements:
K2-D3
Iodine
Calcium
Omega 3
Magnesium Glycinate
Zinc Picolinate

So this is the program, im hoping to upload this atleast weekly with how everything goes , not looking for an elite level physique by any means.
A special thanks to @R.AP for being such gentlemen , look forward to showing my progress !

View attachment 212775
View attachment 212776
View attachment 212777

Welcome. @R.AP is tops he will get you to where you want to be. Plenty of strong women on here @Sheshredz tagged a good chunk of them. They are all great people and good loggers. Worth a read if you have to do cardio or have time

Welcome

 

[PhyscItsAdhd]

Welcome to EVO, great start.
Logging def helps to keep accountable.

Would not of guessed your 67kg you actually look pretty fit already.

2mg of Reta a day is wow , how long have you been on it? Bloody huge dose

Sorry that was a typo its weekly

 

[R.AP]

Hey Guys,

This is definately miles out of my comfort zone, but i was adviced this is a greatway to keep myself accountable so here we go !

Background:
Im a 30 Year old mum of 3 beautiful little boys, through the mad house i call home , my fitness, health and nutrition has really dropped off .
Between school drop offs and practically full time work i was trying to get to the gym whenever i could but really hadnt been fueling my body or had a very good plan in place at the slightest

This is when a friend recommended me to @R.AP who has dialed me up a nutrition plan, training schedule and all my supplementation . So lets see if we can get rid of the mum tum soon.

Age: 30
Height: 164cm
Current weight: 67.7kg
Goal weight: 60kg

Training Split:
Quads
Back
Active Rest
Glutes
Shoulders, Chest Triceps
Hammies
Rest

Nutrition :
1580cal
153.7g P
159.8g C
30.7g F

Peptides:
SLUPP332 - 10mg Daily
MOTS-C - 1mg Daily
Retatrutide - 2mg Daily
GHKCU - 5mg Daily PM

Supplements:
K2-D3
Iodine
Calcium
Omega 3
Magnesium Glycinate
Zinc Picolinate

So this is the program, im hoping to upload this atleast weekly with how everything goes , not looking for an elite level physique by any means.
A special thanks to @R.AP for being such gentlemen , look forward to showing my progress !

View attachment 212775
View attachment 212776
View attachment 212777

Welcome to the team sis! <3

I've been a bit behind on the teams logs with prep and peak week for competition but I WILL be following your journey here as well.

 

[G-Merc 80]

Welcome to the Evo family! you will love @R.AP An absolute legend.

 

[astral1988]

Following! So excited to have another mumma on teamASYLUM & keen to see your progress!!

 

[PhyscItsAdhd]

A little more background on myself. After having my youngest bundle of joy, i weighed in at a staggering 98kg. Was unable to shift any weight until April 2025. Now im hoping to gain more muscle and tone whilst trying to drop those last few extra kg.

Just a little update on life the last week:

First back workout under @R.AP and i managed to screw it up! Mind you in the warm up aswell! Completed 160 reps of YTW’s apposed to the 60 i was meant to do . Wont be falling for that mistake again.

Had a delivery from @TheAsylum with a few extra goodies on board! (Not in the photo)

Diet this week has been pretty good, consisting of a banana shake with chocolate for breakfast. Which in turn caused arguments with the kids about chocolate being suitable option for breakfast.
Turkey and rice for lunch.
Followed by spag bol for dinner.
Pre workout cards - banana
And a daily protein treat of yogurt, raspberries and protein.

 

[Sheshredz]

A little more background on myself. After having my youngest bundle of joy, i weighed in at a staggering 98kg. Was unable to shift any weight until April 2025. Now im hoping to gain more muscle and tone whilst trying to drop those last few extra kg.

Just a little update on life the last week:

First back workout under @R.AP and i managed to screw it up! Mind you in the warm up aswell! Completed 160 reps of YTW’s apposed to the 60 i was meant to do . Wont be falling for that mistake again.

Had a delivery from @TheAsylum with a few extra goodies on board! (Not in the photo)

Diet this week has been pretty good, consisting of a banana shake with chocolate for breakfast. Which in turn caused arguments with the kids about chocolate being suitable option for breakfast.
Turkey and rice for lunch.
Followed by spag bol for dinner.
Pre workout cards - banana
And a daily protein treat of yogurt, raspberries and protein.

Yes mumma! Looking good!

Big respects to the muscle mummies. If you can handle the workload of motherhood, the gym should be a walk in the park.

 

[LevButlerov]

Hey Guys,

This is definately miles out of my comfort zone, but i was adviced this is a greatway to keep myself accountable so here we go !

Background:
Im a 30 Year old mum of 3 beautiful little boys, through the mad house i call home , my fitness, health and nutrition has really dropped off .
Between school drop offs and practically full time work i was trying to get to the gym whenever i could but really hadnt been fueling my body or had a very good plan in place at the slightest

This is when a friend recommended me to @R.AP who has dialed me up a nutrition plan, training schedule and all my supplementation . So lets see if we can get rid of the mum tum soon.

Age: 30
Height: 164cm
Current weight: 67.7kg
Goal weight: 60kg

Training Split:
Quads
Back
Active Rest
Glutes
Shoulders, Chest Triceps
Hammies
Rest

Nutrition :
1580cal
153.7g P
159.8g C
30.7g F

Peptides:
SLUPP332 - 10mg Daily
MOTS-C - 1mg Daily
Retatrutide - 2mg Daily
GHKCU - 5mg Daily PM

Supplements:
K2-D3
Iodine
Calcium
Omega 3
Magnesium Glycinate
Zinc Picolinate

So this is the program, im hoping to upload this atleast weekly with how everything goes , not looking for an elite level physique by any means.
A special thanks to @R.AP for being such gentlemen , look forward to showing my progress !

View attachment 212775
View attachment 212776
View attachment 212777

A little more background on myself. After having my youngest bundle of joy, i weighed in at a staggering 98kg. Was unable to shift any weight until April 2025. Now im hoping to gain more muscle and tone whilst trying to drop those last few extra kg.

Just a little update on life the last week:

First back workout under @R.AP and i managed to screw it up! Mind you in the warm up aswell! Completed 160 reps of YTW’s apposed to the 60 i was meant to do . Wont be falling for that mistake again.

Had a delivery from @TheAsylum with a few extra goodies on board! (Not in the photo)

Diet this week has been pretty good, consisting of a banana shake with chocolate for breakfast. Which in turn caused arguments with the kids about chocolate being suitable option for breakfast.
Turkey and rice for lunch.
Followed by spag bol for dinner.
Pre workout cards - banana
And a daily protein treat of yogurt, raspberries and protein.

welcome fully to the EVO family @PhyscItsAdhd happy to have you share sister we love your journey and support you.
can you start using myfitnesspal app to record food please? and a bit more details on training

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

 

[stevesmi]

Hey Guys,

This is definately miles out of my comfort zone, but i was adviced this is a greatway to keep myself accountable so here we go !

Background:
Im a 30 Year old mum of 3 beautiful little boys, through the mad house i call home , my fitness, health and nutrition has really dropped off .
Between school drop offs and practically full time work i was trying to get to the gym whenever i could but really hadnt been fueling my body or had a very good plan in place at the slightest

This is when a friend recommended me to @R.AP who has dialed me up a nutrition plan, training schedule and all my supplementation . So lets see if we can get rid of the mum tum soon.

Age: 30
Height: 164cm
Current weight: 67.7kg
Goal weight: 60kg

Training Split:
Quads
Back
Active Rest
Glutes
Shoulders, Chest Triceps
Hammies
Rest

Nutrition :
1580cal
153.7g P
159.8g C
30.7g F

Peptides:
SLUPP332 - 10mg Daily
MOTS-C - 1mg Daily
Retatrutide - 2mg Daily
GHKCU - 5mg Daily PM

Supplements:
K2-D3
Iodine
Calcium
Omega 3
Magnesium Glycinate
Zinc Picolinate

So this is the program, im hoping to upload this atleast weekly with how everything goes , not looking for an elite level physique by any means.
A special thanks to @R.AP for being such gentlemen , look forward to showing my progress !

View attachment 212775
View attachment 212776
View attachment 212777

@PhyscItsAdhd good mix on these peptides. We're seeing a lot of people using them with a lot of good results.

 

[ceo]

A little more background on myself. After having my youngest bundle of joy, i weighed in at a staggering 98kg. Was unable to shift any weight until April 2025. Now im hoping to gain more muscle and tone whilst trying to drop those last few extra kg.

Just a little update on life the last week:

First back workout under @R.AP and i managed to screw it up! Mind you in the warm up aswell! Completed 160 reps of YTW’s apposed to the 60 i was meant to do . Wont be falling for that mistake again.

Had a delivery from @TheAsylum with a few extra goodies on board! (Not in the photo)

Diet this week has been pretty good, consisting of a banana shake with chocolate for breakfast. Which in turn caused arguments with the kids about chocolate being suitable option for breakfast.
Turkey and rice for lunch.
Followed by spag bol for dinner.
Pre workout cards - banana
And a daily protein treat of yogurt, raspberries and protein.

Sister, that's crazy, 98 kg, well over 200 lb. I think that's some big weight for a female. That's good that you got yourself in good shape. @PhyscItsAdhd

 

[Ulter]

Hey Guys,

This is definately miles out of my comfort zone, but i was adviced this is a greatway to keep myself accountable so here we go !

Background:
Im a 30 Year old mum of 3 beautiful little boys, through the mad house i call home , my fitness, health and nutrition has really dropped off .
Between school drop offs and practically full time work i was trying to get to the gym whenever i could but really hadnt been fueling my body or had a very good plan in place at the slightest

This is when a friend recommended me to @R.AP who has dialed me up a nutrition plan, training schedule and all my supplementation . So lets see if we can get rid of the mum tum soon.

Age: 30
Height: 164cm
Current weight: 67.7kg
Goal weight: 60kg

Training Split:
Quads
Back
Active Rest
Glutes
Shoulders, Chest Triceps
Hammies
Rest

Nutrition :
1580cal
153.7g P
159.8g C
30.7g F

Peptides:
SLUPP332 - 10mg Daily
MOTS-C - 1mg Daily
Retatrutide - 2mg Daily
GHKCU - 5mg Daily PM

Supplements:
K2-D3
Iodine
Calcium
Omega 3
Magnesium Glycinate
Zinc Picolinate

So this is the program, im hoping to upload this atleast weekly with how everything goes , not looking for an elite level physique by any means.
A special thanks to @R.AP for being such gentlemen , look forward to showing my progress !

View attachment 212775
View attachment 212776
View attachment 212777

I used to be very anti-women working out and all that. @PhyscItsAdhd but I've changed now. I see that you guys are just as hard-working as the men.

 

[PhyscItsAdhd]

Sister, that's crazy, 98 kg, well over 200 lb. I think that's some big weight for a female. That's good that you got yourself in good shape. @PhyscItsAdhd

Thankyou ! Ive tried my hardest to get to this point and now ive gone to a coach to really dial in my goals

welcome fully to the EVO family @PhyscItsAdhd happy to have you share sister we love your journey and support you.
can you start using myfitnesspal app to record food please? and a bit more details on training

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

I currently have all my diet tracked through the app designated by @R.AP as far as supplementation im only taking the above which has been programmed for me by coach .
Below is abit more of a breakdown into my diet with the said app

 

[waggat]

A little more background on myself. After having my youngest bundle of joy, i weighed in at a staggering 98kg. Was unable to shift any weight until April 2025. Now im hoping to gain more muscle and tone whilst trying to drop those last few extra kg.

Just a little update on life the last week:

First back workout under @R.AP and i managed to screw it up! Mind you in the warm up aswell! Completed 160 reps of YTW’s apposed to the 60 i was meant to do . Wont be falling for that mistake again.

Had a delivery from @TheAsylum with a few extra goodies on board! (Not in the photo)

Diet this week has been pretty good, consisting of a banana shake with chocolate for breakfast. Which in turn caused arguments with the kids about chocolate being suitable option for breakfast.
Turkey and rice for lunch.
Followed by spag bol for dinner.
Pre workout cards - banana
And a daily protein treat of yogurt, raspberries and protein.

Sounds like you have already made some serious progress if you were 98kg around a year ago!

Meals and macros look good.

Am interested in seeing some workouts.

 

[Mobster]

I used to be very anti-women working out and all that. @PhyscItsAdhd but I've changed now. I see that you guys are just as hard-working as the men.

Absolutely. Not all but deffo the women here

 

[LevButlerov]

Thankyou ! Ive tried my hardest to get to this point and now ive gone to a coach to really dial in my goals



I currently have all my diet tracked through the app designated by @R.AP as far as supplementation im only taking the above which has been programmed for me by coach .
Below is abit more of a breakdown into my diet with the said app
View attachment 216699
View attachment 216700
View attachment 216701
View attachment 216702

good macros sister this app is gtg @R.AP is a pro @PhyscItsAdhd

 

[ballin2504]

Hey Guys,

This is definately miles out of my comfort zone, but i was adviced this is a greatway to keep myself accountable so here we go !

Background:
Im a 30 Year old mum of 3 beautiful little boys, through the mad house i call home , my fitness, health and nutrition has really dropped off .
Between school drop offs and practically full time work i was trying to get to the gym whenever i could but really hadnt been fueling my body or had a very good plan in place at the slightest

This is when a friend recommended me to @R.AP who has dialed me up a nutrition plan, training schedule and all my supplementation . So lets see if we can get rid of the mum tum soon.

Age: 30
Height: 164cm
Current weight: 67.7kg
Goal weight: 60kg

Training Split:
Quads
Back
Active Rest
Glutes
Shoulders, Chest Triceps
Hammies
Rest

Nutrition :
1580cal
153.7g P
159.8g C
30.7g F

Peptides:
SLUPP332 - 10mg Daily
MOTS-C - 1mg Daily
Retatrutide - 2mg Daily
GHKCU - 5mg Daily PM

Supplements:
K2-D3
Iodine
Calcium
Omega 3
Magnesium Glycinate
Zinc Picolinate

So this is the program, im hoping to upload this atleast weekly with how everything goes , not looking for an elite level physique by any means.
A special thanks to @R.AP for being such gentlemen , look forward to showing my progress !

View attachment 212775
View attachment 212776
View attachment 212777

@physcltsadhd welcome to the forum. Glad to have you logging here.

 

[Koba]

A little more background on myself. After having my youngest bundle of joy, i weighed in at a staggering 98kg. Was unable to shift any weight until April 2025. Now im hoping to gain more muscle and tone whilst trying to drop those last few extra kg.

Just a little update on life the last week:

First back workout under @R.AP and i managed to screw it up! Mind you in the warm up aswell! Completed 160 reps of YTW’s apposed to the 60 i was meant to do . Wont be falling for that mistake again.

Had a delivery from @TheAsylum with a few extra goodies on board! (Not in the photo)

Diet this week has been pretty good, consisting of a banana shake with chocolate for breakfast. Which in turn caused arguments with the kids about chocolate being suitable option for breakfast.
Turkey and rice for lunch.
Followed by spag bol for dinner.
Pre workout cards - banana
And a daily protein treat of yogurt, raspberries and protein.

Welcome to Evo!
Great choice of Peptides there ️

 

[ROIDDERS]

A little more background on myself. After having my youngest bundle of joy, i weighed in at a staggering 98kg. Was unable to shift any weight until April 2025. Now im hoping to gain more muscle and tone whilst trying to drop those last few extra kg.

Just a little update on life the last week:

First back workout under @R.AP and i managed to screw it up! Mind you in the warm up aswell! Completed 160 reps of YTW’s apposed to the 60 i was meant to do . Wont be falling for that mistake again.

Had a delivery from @TheAsylum with a few extra goodies on board! (Not in the photo)

Diet this week has been pretty good, consisting of a banana shake with chocolate for breakfast. Which in turn caused arguments with the kids about chocolate being suitable option for breakfast.
Turkey and rice for lunch.
Followed by spag bol for dinner.
Pre workout cards - banana
And a daily protein treat of yogurt, raspberries and protein.

@PhyscItsAdhd seems like everybody is getting on the peptide train. That's a good setup that you have. You're gonna enjoy those products.

 

[2Thick]

Thankyou ! Ive tried my hardest to get to this point and now ive gone to a coach to really dial in my goals



I currently have all my diet tracked through the app designated by @R.AP as far as supplementation im only taking the above which has been programmed for me by coach .
Below is abit more of a breakdown into my diet with the said app
View attachment 216699
View attachment 216700
View attachment 216701
View attachment 216702

Turkey, rice, and asparagus is really good stuff. You'll get good results running those three on a diet. Pretty easy to make, and they taste good. @PhyscItsAdhd

 

[Ulter]

Absolutely. Not all but deffo the women here

I think that they definitely work harder.

 

[Sheshredz]

Thankyou ! Ive tried my hardest to get to this point and now ive gone to a coach to really dial in my goals



I currently have all my diet tracked through the app designated by @R.AP as far as supplementation im only taking the above which has been programmed for me by coach .
Below is abit more of a breakdown into my diet with the said app
View attachment 216699
View attachment 216700
View attachment 216701
View attachment 216702

awesome diet layout. You're in great hands!

 

[ceo]

Thankyou ! Ive tried my hardest to get to this point and now ive gone to a coach to really dial in my goals



I currently have all my diet tracked through the app designated by @R.AP as far as supplementation im only taking the above which has been programmed for me by coach .
Below is abit more of a breakdown into my diet with the said app
View attachment 216699
View attachment 216700
View attachment 216701
View attachment 216702

Sister, hell yeah, those are good meals you put together there. I'm jealous you are eating like a champion. @PhyscItsAdhd

 

[PhyscItsAdhd]

Sister, hell yeah, those are good meals you put together there. I'm jealous you are eating like a champion. @PhyscItsAdhd

All credit for meals goes to @R.AP! Must say they taste amazing too!

 

[Allupfromhere]

Welcome to evo!
Awesome start to the log and in great hands with @r.apat the helm.

Looking forward to your journey

 

[ceo]

All credit for meals goes to @R.AP! Must say they taste amazing too!

sister hell yeah!

 

[PhyscItsAdhd]

Update time on life the last week or so.

@R.APs workouts are absolutely destroying me! (In a positive way). Warm ups are even feeling like a full blown workout! Certainly feeling the burn trying to sit on the toilet these days.

Diet over the last week has been pretty shitty, as i was away with no cooking facilities available. Pretty slack week in the gym aswell as facilities weren’t easily accessible whilst i was away. Now back into it will full force, drive and commitment.

@TheAsylum, your reta is some magical stuff! Even though it was a shocking week for myself, my weight is now 64.8kg as of this morning. Starting to see a difference in the body aswell.

Serious question ladies:
How do you work around being too small for certain machines? Had to do some improvising this week see attached photo.

 

[TheAsylum]

Good to see products working well !

Sometimes life throws curve balls and it’s not always about stopping it’s about the picking yourself back up again and having another crack !

As far as being to short for machines my advice is grow taller nah but seriously get some videos and shoot them over to Rap he will sort it out for you

 

[LevButlerov]

Update time on life the last week or so.

@R.APs workouts are absolutely destroying me! (In a positive way). Warm ups are even feeling like a full blown workout! Certainly feeling the burn trying to sit on the toilet these days.

Diet over the last week has been pretty shitty, as i was away with no cooking facilities available. Pretty slack week in the gym aswell as facilities weren’t easily accessible whilst i was away. Now back into it will full force, drive and commitment.

@TheAsylum, your reta is some magical stuff! Even though it was a shocking week for myself, my weight is now 64.8kg as of this morning. Starting to see a difference in the body aswell.

Serious question ladies:
How do you work around being too small for certain machines? Had to do some improvising this week see attached photo.

looking good in the gym sister @PhyscItsAdhd hopefully we get some food pics soon too!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @Yuri @Doctakay @catdadironman

 

[Allupfromhere]

Update time on life the last week or so.

@R.APs workouts are absolutely destroying me! (In a positive way). Warm ups are even feeling like a full blown workout! Certainly feeling the burn trying to sit on the toilet these days.

Diet over the last week has been pretty shitty, as i was away with no cooking facilities available. Pretty slack week in the gym aswell as facilities weren’t easily accessible whilst i was away. Now back into it will full force, drive and commitment.

@TheAsylum, your reta is some magical stuff! Even though it was a shocking week for myself, my weight is now 64.8kg as of this morning. Starting to see a difference in the body aswell.

Serious question ladies:
How do you work around being too small for certain machines? Had to do some improvising this week see attached photo.

Hard workouts is where growth happens

Keeps slaying it mate, awesome stuff

 

[Pigsy]

Great log so far

 

[HarleyGuy]

Update time on life the last week or so.

@R.APs workouts are absolutely destroying me! (In a positive way). Warm ups are even feeling like a full blown workout! Certainly feeling the burn trying to sit on the toilet these days.

Diet over the last week has been pretty shitty, as i was away with no cooking facilities available. Pretty slack week in the gym aswell as facilities weren’t easily accessible whilst i was away. Now back into it will full force, drive and commitment.

@TheAsylum, your reta is some magical stuff! Even though it was a shocking week for myself, my weight is now 64.8kg as of this morning. Starting to see a difference in the body aswell.

Serious question ladies:
How do you work around being too small for certain machines? Had to do some improvising this week see attached photo.

Great start to your log sister I'm really excited to have you aboard, we need more enthusiastic moms on here looking to improve themselves be it physically or mentally (or both).

I have zero worries now that I've read you're with @R.AP he is a top notch coach and you're in good hands! I'll be following along and I love your honesty in your log with both what you feel is the good and the bad.

Now im hoping to gain more muscle and tone whilst trying to drop those last few extra kg.

You are in the right place and we have your back the whole way just stick with us and stay in the EVO family and you 100% will succeed.

Looking forward to following along!

 

[waggat]

Update time on life the last week or so.

@R.APs workouts are absolutely destroying me! (In a positive way). Warm ups are even feeling like a full blown workout! Certainly feeling the burn trying to sit on the toilet these days.

Diet over the last week has been pretty shitty, as i was away with no cooking facilities available. Pretty slack week in the gym aswell as facilities weren’t easily accessible whilst i was away. Now back into it will full force, drive and commitment.

@TheAsylum, your reta is some magical stuff! Even though it was a shocking week for myself, my weight is now 64.8kg as of this morning. Starting to see a difference in the body aswell.

Serious question ladies:
How do you work around being too small for certain machines? Had to do some improvising this week see attached photo.

Would be good to see some typical workouts.

 

[PhyscItsAdhd]

Far out! Mum life and work have had me turning grey and ripping my hair out over the last fortnight.

Been absolutely smashing the gym. Even managing to forget to log some of my workouts for @R.AP or do my weekly check in last weekend.

Loving the banana protein drinks of a morning! Absolute favourite on the meal plan! Starting to wake at silly o’clock craving one, but remembering its not ideal to have a blender going in the house at 3 am with a 1year old.

Chicken burgers and wraps absolutely slap!

Must admit, i have never complained so much in my life from being so sore after the gym. I couldn’t walk properly for 3 days after tackling this glute workout last week.

 

[theJimJim]

How good is beetroot on a burger! Great workout too. Keep on smashing it!

 

[LevButlerov]

Far out! Mum life and work have had me turning grey and ripping my hair out over the last fortnight.

Been absolutely smashing the gym. Even managing to forget to log some of my workouts for @R.AP or do my weekly check in last weekend.

Loving the banana protein drinks of a morning! Absolute favourite on the meal plan! Starting to wake at silly o’clock craving one, but remembering its not ideal to have a blender going in the house at 3 am with a 1year old.

Chicken burgers and wraps absolutely slap!

Must admit, i have never complained so much in my life from being so sore after the gym. I couldn’t walk properly for 3 days after tackling this glute workout last week.

pushing it hard sister I dont do beef root on burger but I do like the taste @PhyscItsAdhd those cable kickbacks hard to do!

@HarleyGuy @waggat @Kopite67 @Grumpy @LH5515 @Yuri @catdadironman @bss

 

[Yuri]

Far out! Mum life and work have had me turning grey and ripping my hair out over the last fortnight.

Been absolutely smashing the gym. Even managing to forget to log some of my workouts for @R.AP or do my weekly check in last weekend.

Loving the banana protein drinks of a morning! Absolute favourite on the meal plan! Starting to wake at silly o’clock craving one, but remembering its not ideal to have a blender going in the house at 3 am with a 1year old.

Chicken burgers and wraps absolutely slap!

Must admit, i have never complained so much in my life from being so sore after the gym. I couldn’t walk properly for 3 days after tackling this glute workout last week.

Keep going hard sis

 

[Kopite67]

Far out! Mum life and work have had me turning grey and ripping my hair out over the last fortnight.

Been absolutely smashing the gym. Even managing to forget to log some of my workouts for @R.AP or do my weekly check in last weekend.

Loving the banana protein drinks of a morning! Absolute favourite on the meal plan! Starting to wake at silly o’clock craving one, but remembering its not ideal to have a blender going in the house at 3 am with a 1year old.

Chicken burgers and wraps absolutely slap!

Must admit, i have never complained so much Love your updates in my life from being so sore after the gym. I couldn’t walk properly for 3 days after tackling this glute workout last week.

Just caught up on your logging from the beginning sister. Great program so far and love your updates. Be following from now on.

 

[Grumpy]

Going strong who doesn't love a banana protein shake

 

[waggat]

Far out! Mum life and work have had me turning grey and ripping my hair out over the last fortnight.

Been absolutely smashing the gym. Even managing to forget to log some of my workouts for @R.AP or do my weekly check in last weekend.

Loving the banana protein drinks of a morning! Absolute favourite on the meal plan! Starting to wake at silly o’clock craving one, but remembering its not ideal to have a blender going in the house at 3 am with a 1year old.

Chicken burgers and wraps absolutely slap!

Must admit, i have never complained so much in my life from being so sore after the gym. I couldn’t walk properly for 3 days after tackling this glute workout last week.

The glute workout looks good.

 

[HarleyGuy]

Far out! Mum life and work have had me turning grey and ripping my hair out over the last fortnight.

Been absolutely smashing the gym. Even managing to forget to log some of my workouts for @R.AP or do my weekly check in last weekend.

Loving the banana protein drinks of a morning! Absolute favourite on the meal plan! Starting to wake at silly o’clock craving one, but remembering its not ideal to have a blender going in the house at 3 am with a 1year old.

Chicken burgers and wraps absolutely slap!

Must admit, i have never complained so much in my life from being so sore after the gym. I couldn’t walk properly for 3 days after tackling this glute workout last week.

Haha yesss EVO sister you and @R.AP have got a good thing going for you here! Those hyperextensions are great for your lower back and core, great work.

i have never complained so much in my life from being so sore after the gym

Haha but you love it!

 

[Sheshredz]

Far out! Mum life and work have had me turning grey and ripping my hair out over the last fortnight.

Been absolutely smashing the gym. Even managing to forget to log some of my workouts for @R.AP or do my weekly check in last weekend.

Loving the banana protein drinks of a morning! Absolute favourite on the meal plan! Starting to wake at silly o’clock craving one, but remembering its not ideal to have a blender going in the house at 3 am with a 1year old.

Chicken burgers and wraps absolutely slap!

Must admit, i have never complained so much in my life from being so sore after the gym. I couldn’t walk properly for 3 days after tackling this glute workout last week.

Hahaha girl i lost it laughing at your shirt, that’s tooo funny!

 

[HarleyGuy]

Hahaha girl i lost it laughing at your shirt, that’s tooo funny!

I was being a gentlemen and didn't say anything myself but man that was funny I agree!

 

[PhyscItsAdhd]

@TheAsylum delivering the goods! Certainly has made the shitty weather more bearable.

 

[Kopite67]

@TheAsylum delivering the goods! Certainly has made the shitty weather more bearable.


View attachment 236931

Awesome touchdown

 

[PhyscItsAdhd]

For those who have been following along with my little journey. I finally managed to find some photos from back when i was 98kg .

It’s been a rollercoaster few weeks. From travelling, sick kiddos and work i thought i was losing myself.

Food: sticking to @R.AP meal plans has been pretty easy when the food tastes as good as it does. Whilst away last week, i wasn’t able to stick to the meal plan exactly but instead making those conscious decisions as to what to eat oppose to the easy Maccas.

Banana smoothie is still my favourite meal of the day. But i must say the spag bol slaps!

Training: training was hit and miss for a few weeks with injuries taking over. From a rolled ankle to sleeping like a spastic and not being able to move my shoulder properly. Gym is back in full swing!

We have now introduced 30 mins of cardio every gym session with a heart rate above 140bpm. I now remember why i hate cardio! Which is surprising considering i would complete at state level throughout high school.

Peps: my needle phobia hasn’t gotten any better. Still have a dear friend of mine doing my injections for me daily. Im not sure if i will ever get over this bad boy.

@TheAsylum reta has reduced all food noise! I cut back to 1mg for a week as i struggled to eat at all. The smell of food had me dying. Now back up to 2mg

Ghkcu has me glowing better than ever.

Mots-c definately has made cardio easier a lot more energetic, actually keen to get into the cardio side of things.

Starting to get my teeny little back muscles. Ignore the pose my arms and back were so sore.

 

[Kopite67]

For those who have been following along with my little journey. I finally managed to find some photos from back when i was 98kg .

It’s been a rollercoaster few weeks. From travelling, sick kiddos and work i thought i was losing myself.

Food: sticking to @R.AP meal plans has been pretty easy when the food tastes as good as it does. Whilst away last week, i wasn’t able to stick to the meal plan exactly but instead making those conscious decisions as to what to eat oppose to the easy Maccas.

Banana smoothie is still my favourite meal of the day. But i must say the spag bol slaps!

Training: training was hit and miss for a few weeks with injuries taking over. From a rolled ankle to sleeping like a spastic and not being able to move my shoulder properly. Gym is back in full swing!

We have now introduced 30 mins of cardio every gym session with a heart rate above 140bpm. I now remember why i hate cardio! Which is surprising considering i would complete at state level throughout high school.

Peps: my needle phobia hasn’t gotten any better. Still have a dear friend of mine doing my injections for me daily. Im not sure if i will ever get over this bad boy.

@TheAsylum reta has reduced all food noise! I cut back to 1mg for a week as i struggled to eat at all. The smell of food had me dying. Now back up to 2mg

Ghkcu has me glowing better than ever.

Mots-c definately has made cardio easier a lot more energetic, actually keen to get into the cardio side of things.

Starting to get my teeny little back muscles. Ignore the pose my arms and back were so sore.

Awesome log update sister. You are really working hard at this and you should be super proud of the progress you have made.
Pins take time to adjust to, don't rush or worry about this at all.
Doing fantastically well sister, keep rockin' on

 

[HarleyGuy]

For those who have been following along with my little journey. I finally managed to find some photos from back when i was 98kg .

It’s been a rollercoaster few weeks. From travelling, sick kiddos and work i thought i was losing myself.

Food: sticking to @R.AP meal plans has been pretty easy when the food tastes as good as it does. Whilst away last week, i wasn’t able to stick to the meal plan exactly but instead making those conscious decisions as to what to eat oppose to the easy Maccas.

Banana smoothie is still my favourite meal of the day. But i must say the spag bol slaps!

Training: training was hit and miss for a few weeks with injuries taking over. From a rolled ankle to sleeping like a spastic and not being able to move my shoulder properly. Gym is back in full swing!

We have now introduced 30 mins of cardio every gym session with a heart rate above 140bpm. I now remember why i hate cardio! Which is surprising considering i would complete at state level throughout high school.

Peps: my needle phobia hasn’t gotten any better. Still have a dear friend of mine doing my injections for me daily. Im not sure if i will ever get over this bad boy.

@TheAsylum reta has reduced all food noise! I cut back to 1mg for a week as i struggled to eat at all. The smell of food had me dying. Now back up to 2mg

Ghkcu has me glowing better than ever.

Mots-c definately has made cardio easier a lot more energetic, actually keen to get into the cardio side of things.

Starting to get my teeny little back muscles. Ignore the pose my arms and back were so sore.

Welcome back @PhyscItsAdhd! Great to see this update and amazing transformation pics.

Glad you found yourself again after a few tough weeks and great to have you back. Has your friend always done all your injections or have you ever done one yourself? I wonder if you were able to do even one if it would help you see it's doable. Just a thought, otherwise that's a great friend I'm glad you have her to help out.

Mots-c definately has made cardio easier a lot more energetic, actually keen to get into the cardio side of things.

What dose are you running and is it every day?

Gym is back in full swing!

I'm hoping the shoulder hopes up have you looked into BPC-157 and TB500?

 

[LevButlerov]

@TheAsylum delivering the goods! Certainly has made the shitty weather more bearable.


View attachment 236931

nice TD

 

[LevButlerov]

For those who have been following along with my little journey. I finally managed to find some photos from back when i was 98kg .

It’s been a rollercoaster few weeks. From travelling, sick kiddos and work i thought i was losing myself.

Food: sticking to @R.AP meal plans has been pretty easy when the food tastes as good as it does. Whilst away last week, i wasn’t able to stick to the meal plan exactly but instead making those conscious decisions as to what to eat oppose to the easy Maccas.

Banana smoothie is still my favourite meal of the day. But i must say the spag bol slaps!

Training: training was hit and miss for a few weeks with injuries taking over. From a rolled ankle to sleeping like a spastic and not being able to move my shoulder properly. Gym is back in full swing!

We have now introduced 30 mins of cardio every gym session with a heart rate above 140bpm. I now remember why i hate cardio! Which is surprising considering i would complete at state level throughout high school.

Peps: my needle phobia hasn’t gotten any better. Still have a dear friend of mine doing my injections for me daily. Im not sure if i will ever get over this bad boy.

@TheAsylum reta has reduced all food noise! I cut back to 1mg for a week as i struggled to eat at all. The smell of food had me dying. Now back up to 2mg

Ghkcu has me glowing better than ever.

Mots-c definately has made cardio easier a lot more energetic, actually keen to get into the cardio side of things.

Starting to get my teeny little back muscles. Ignore the pose my arms and back were so sore.

you're looking good sister @PhyscItsAdhd loving seeing you do cardio and going hard on reta EVO family support!

@Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

 

[Pigsy]

keep up all the hard work, looking great

 

[waggat]

For those who have been following along with my little journey. I finally managed to find some photos from back when i was 98kg .

It’s been a rollercoaster few weeks. From travelling, sick kiddos and work i thought i was losing myself.

Food: sticking to @R.AP meal plans has been pretty easy when the food tastes as good as it does. Whilst away last week, i wasn’t able to stick to the meal plan exactly but instead making those conscious decisions as to what to eat oppose to the easy Maccas.

Banana smoothie is still my favourite meal of the day. But i must say the spag bol slaps!

Training: training was hit and miss for a few weeks with injuries taking over. From a rolled ankle to sleeping like a spastic and not being able to move my shoulder properly. Gym is back in full swing!

We have now introduced 30 mins of cardio every gym session with a heart rate above 140bpm. I now remember why i hate cardio! Which is surprising considering i would complete at state level throughout high school.

Peps: my needle phobia hasn’t gotten any better. Still have a dear friend of mine doing my injections for me daily. Im not sure if i will ever get over this bad boy.

@TheAsylum reta has reduced all food noise! I cut back to 1mg for a week as i struggled to eat at all. The smell of food had me dying. Now back up to 2mg

Ghkcu has me glowing better than ever.

Mots-c definately has made cardio easier a lot more energetic, actually keen to get into the cardio side of things.

Starting to get my teeny little back muscles. Ignore the pose my arms and back were so sore.

Looks like some serious progress since the older photos!

Spag bol is definitely a GOAT meal hey!

 

[Ohdamn]

For those who have been following along with my little journey. I finally managed to find some photos from back when i was 98kg .

It’s been a rollercoaster few weeks. From travelling, sick kiddos and work i thought i was losing myself.

Food: sticking to @R.AP meal plans has been pretty easy when the food tastes as good as it does. Whilst away last week, i wasn’t able to stick to the meal plan exactly but instead making those conscious decisions as to what to eat oppose to the easy Maccas.

Banana smoothie is still my favourite meal of the day. But i must say the spag bol slaps!

Training: training was hit and miss for a few weeks with injuries taking over. From a rolled ankle to sleeping like a spastic and not being able to move my shoulder properly. Gym is back in full swing!

We have now introduced 30 mins of cardio every gym session with a heart rate above 140bpm. I now remember why i hate cardio! Which is surprising considering i would complete at state level throughout high school.

Peps: my needle phobia hasn’t gotten any better. Still have a dear friend of mine doing my injections for me daily. Im not sure if i will ever get over this bad boy.

@TheAsylum reta has reduced all food noise! I cut back to 1mg for a week as i struggled to eat at all. The smell of food had me dying. Now back up to 2mg

Ghkcu has me glowing better than ever.

Mots-c definately has made cardio easier a lot more energetic, actually keen to get into the cardio side of things.

Starting to get my teeny little back muscles. Ignore the pose my arms and back were so sore.

Massive progress honestly, pushing through injuries, travel and life stress while still showing up is impressive! Physique tightening up hard and the back development is showing

 

[Sheshredz]

For those who have been following along with my little journey. I finally managed to find some photos from back when i was 98kg .

It’s been a rollercoaster few weeks. From travelling, sick kiddos and work i thought i was losing myself.

Food: sticking to @R.AP meal plans has been pretty easy when the food tastes as good as it does. Whilst away last week, i wasn’t able to stick to the meal plan exactly but instead making those conscious decisions as to what to eat oppose to the easy Maccas.

Banana smoothie is still my favourite meal of the day. But i must say the spag bol slaps!

Training: training was hit and miss for a few weeks with injuries taking over. From a rolled ankle to sleeping like a spastic and not being able to move my shoulder properly. Gym is back in full swing!

We have now introduced 30 mins of cardio every gym session with a heart rate above 140bpm. I now remember why i hate cardio! Which is surprising considering i would complete at state level throughout high school.

Peps: my needle phobia hasn’t gotten any better. Still have a dear friend of mine doing my injections for me daily. Im not sure if i will ever get over this bad boy.

@TheAsylum reta has reduced all food noise! I cut back to 1mg for a week as i struggled to eat at all. The smell of food had me dying. Now back up to 2mg

Ghkcu has me glowing better than ever.

Mots-c definately has made cardio easier a lot more energetic, actually keen to get into the cardio side of things.

Starting to get my teeny little back muscles. Ignore the pose my arms and back were so sore.

Wow girl, you did an incredible job on your transformation.

Your kids seeing you live a healthy lifestyle is going to pay off for their long term health habits