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Approved Log Fat Loss Training Log - Female

GW is a good option
did you mention where you got it from?
 
don't take anything that's going to give you a lot of side effects
also it's important that your diet is on point and you're posting what you're eating more than just eating in a deficit
 
I would add the GW and drop the clen. I dont like clen sides
 
Weight - 70.7kg

Tried to take everyone’s advice and make some adjustments. Started the 8/16 fast and I will stick with that for a couple of weeks. I stopped the clen and my sleep has improved heaps, but am still considering GW to help the process. Thoughts?

Meals prep day is tomorrow but I have tried to keep up my protein intake the past two days and I could feel the difference in the gym today.

Breakfast: Oats
Lunch: Protein shake
Dinner: Falafel salad

They taste better than they look 😬.

Still plateauing on my weights but I think that I can push through next week when I’m eating better.

Wednesday morning workout: Abs and Cardio

Treadmill
"165 calories burned"
Set 1: 1.9km - 20min

Side Bend (Dumbbell)
Set 1: 12 kg x 20
Set 2: 12 kg x 20
Set 3: 12 kg x 20

Knee Raise Parallel Bars
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Torso Rotation
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 50 kg x 10
Set 5: 50 kg x 10
Set 6: 50 kg x 10

Thursday night workout: Glutes, Abs and Cardio

Hip Thrust (Machine)
Set 1: 120 kg x 10
Set 2: 120 kg x 10
Set 3: 120 kg x 8
Set 4: 80 kg x 16 [Failure]
Set 5: 80 kg x 12 [Failure]

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 50 kg x 10

Single Leg Press (Machine)
"High foot placement"
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8
Set 4: 30 lbs x 8
Set 5: 30 lbs x 8
Set 6: 30 lbs x 8

Standing Cable Glute Kickbacks
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 5 kg x 10
Set 4: 5 kg x 10
Set 5: 5 kg x 10
Set 6: 5 kg x 10

Side Bend (Dumbbell)
Set 1: 16 kg x 20
Set 2: 16 kg x 20
Set 3: 16 kg x 20

Knee Raise Parallel Bars
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Torso Rotation
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 50 kg x 10

Treadmill
"170 calories burned"
Set 1: 1.9km - 20 min
 

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Still plateauing on my weights but I think that I can push through next week when I’m eating better.
If you are dieting don't worry about your weights going up. You don't wanna push to hard and get injured. Just watch to make sure you aren't losing strength as that is a sign of muscle loss. Work on keeping protien high.
 
Weight - 70.7kg

Tried to take everyone’s advice and make some adjustments. Started the 8/16 fast and I will stick with that for a couple of weeks. I stopped the clen and my sleep has improved heaps, but am still considering GW to help the process. Thoughts?

Meals prep day is tomorrow but I have tried to keep up my protein intake the past two days and I could feel the difference in the gym today.

Breakfast: Oats
Lunch: Protein shake
Dinner: Falafel salad

They taste better than they look 😬.

Still plateauing on my weights but I think that I can push through next week when I’m eating better.

Wednesday morning workout: Abs and Cardio

Treadmill
"165 calories burned"
Set 1: 1.9km - 20min

Side Bend (Dumbbell)
Set 1: 12 kg x 20
Set 2: 12 kg x 20
Set 3: 12 kg x 20

Knee Raise Parallel Bars
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Torso Rotation
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 50 kg x 10
Set 5: 50 kg x 10
Set 6: 50 kg x 10

Thursday night workout: Glutes, Abs and Cardio

Hip Thrust (Machine)
Set 1: 120 kg x 10
Set 2: 120 kg x 10
Set 3: 120 kg x 8
Set 4: 80 kg x 16 [Failure]
Set 5: 80 kg x 12 [Failure]

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 50 kg x 10

Single Leg Press (Machine)
"High foot placement"
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8
Set 4: 30 lbs x 8
Set 5: 30 lbs x 8
Set 6: 30 lbs x 8

Standing Cable Glute Kickbacks
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 5 kg x 10
Set 4: 5 kg x 10
Set 5: 5 kg x 10
Set 6: 5 kg x 10

Side Bend (Dumbbell)
Set 1: 16 kg x 20
Set 2: 16 kg x 20
Set 3: 16 kg x 20

Knee Raise Parallel Bars
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Torso Rotation
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 50 kg x 10

Treadmill
"170 calories burned"
Set 1: 1.9km - 20 min
@BJJgal stopping clen is smart
but starting cardarine is possible, 10mgs cardarine/day is good split
can you post some meal pics?

breakfast add protein powder to oats
and dinner hows that?

volume is good, can you share some pics please? like pics of you face blurred i cant find in the log
 
Weight - 70.7kg

Tried to take everyone’s advice and make some adjustments. Started the 8/16 fast and I will stick with that for a couple of weeks. I stopped the clen and my sleep has improved heaps, but am still considering GW to help the process. Thoughts?

Meals prep day is tomorrow but I have tried to keep up my protein intake the past two days and I could feel the difference in the gym today.

Breakfast: Oats
Lunch: Protein shake
Dinner: Falafel salad

They taste better than they look 😬.

Still plateauing on my weights but I think that I can push through next week when I’m eating better.

Wednesday morning workout: Abs and Cardio

Treadmill
"165 calories burned"
Set 1: 1.9km - 20min

Side Bend (Dumbbell)
Set 1: 12 kg x 20
Set 2: 12 kg x 20
Set 3: 12 kg x 20

Knee Raise Parallel Bars
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Torso Rotation
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 50 kg x 10
Set 5: 50 kg x 10
Set 6: 50 kg x 10

Thursday night workout: Glutes, Abs and Cardio

Hip Thrust (Machine)
Set 1: 120 kg x 10
Set 2: 120 kg x 10
Set 3: 120 kg x 8
Set 4: 80 kg x 16 [Failure]
Set 5: 80 kg x 12 [Failure]

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 50 kg x 10

Single Leg Press (Machine)
"High foot placement"
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8
Set 4: 30 lbs x 8
Set 5: 30 lbs x 8
Set 6: 30 lbs x 8

Standing Cable Glute Kickbacks
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 5 kg x 10
Set 4: 5 kg x 10
Set 5: 5 kg x 10
Set 6: 5 kg x 10

Side Bend (Dumbbell)
Set 1: 16 kg x 20
Set 2: 16 kg x 20
Set 3: 16 kg x 20

Knee Raise Parallel Bars
Set 1: 20 reps
Set 2: 20 reps
Set 3: 15 reps

Torso Rotation
Set 1: 50 kg x 10
Set 2: 50 kg x 10
Set 3: 50 kg x 10
Set 4: 50 kg x 10

Treadmill
"170 calories burned"
Set 1: 1.9km - 20 min
527kcals... is that it for the whole day?
 
very nice update. curious to see what kind of results you get
 
I would not fast while taking any of the GLP weight loss drugs. You need to have a constant supply of protein as you will lose too much muscle if not.
im with you on this one
 
you can adjust things as you go along
no need to over complicate
 
Hi and thank you! No, the first 10-11kg of the weight loss was done supplement and retatrutide free. I was suggested the clen to help move the weight loss along when I hit a plateau and then the Anavar came soon after to help with building muscle that I wasn’t able to on the calorie deficit. Also, I was looking to compete in BJJ and was not where I wanted to be strength wise.

The first clen cycle was not too bad, other than the occasional shakes and a little brain fog, I didn’t deal with many other sides. As for the Anavar, I probably didn’t track the sides well enough to comment confidently. However, I definitely saw a massive improvement in my numbers at the gym within the workouts during my cycle.

The retatrutide was the last addition, to help curb the hunger that came with training more.

This time round the clen is affecting my sleep, hence the interest in GW. My goal is to get as much weight off so I can switch the focus to muscle growth.
I agree with a lot of the guys. I Think dropping Clen yes will help Sleep! That’s good. Trying to make strength gains naturally is always best. then adding like anavar like stated when you plateau but you’re on it. I would rotate off it after maybe 8-10 weeks. Give it a break few 2-3 months then do another cycle. Try increasing your weights 2-5% each week. Doesn’t have to be every exercise either. Are you splitting up workouts usually or doing your whole body like a circuit. I find best to split up muscle groups over a week. That way they recover. Yes increase the protein. For sure the retatrutide you will have to up the proteins. The massive calorie deficit it looks like you’re on will be hard to build muscle. Are you vegetarian? You will need to supplement some extra proteins. Good healthy fats! Looks like you’re making tweaks already. Keep at it. Thx fir sharing pics. Your on your way. 💪🌸
 
I agree with a lot of the guys. I Think dropping Clen yes will help Sleep! That’s good. Trying to make strength gains naturally is always best. then adding like anavar like stated when you plateau but you’re on it. I would rotate off it after maybe 8-10 weeks. Give it a break few 2-3 months then do another cycle. Try increasing your weights 2-5% each week. Doesn’t have to be every exercise either. Are you splitting up workouts usually or doing your whole body like a circuit. I find best to split up muscle groups over a week. That way they recover. Yes increase the protein. For sure the retatrutide you will have to up the proteins. The massive calorie deficit it looks like you’re on will be hard to build muscle. Are you vegetarian? You will need to supplement some extra proteins. Good healthy fats! Looks like you’re making tweaks already. Keep at it. Thx fir sharing pics. Your on your way. 💪🌸
@RoidRageWife I agree with clenbuterol drop, best stay away from clen overall
 
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