Approved Log First Cycle Recomp Log

[Gym Noob]

So I wanna start this off by showing my appreciation for so many other people’s logs who I’ve been binge reading lately and learning a lot from which has made me want to start one for myself.

I’m 25 years old and 5 foot 8, been training consistently for almost 2 years now, when I started I was around 90kg and couldn’t bench press 40kg. At November 2025 I was 84kg when one of my gym bro suggested I get on retatrutide, he sourced it for me (from evo aussie approved sources) and over the next 3 months I dropped to just under 70kg and am currently the leanest I have ever been.

A lot of friends I’ve made at my gym are older guys (late 30’s and 40’s) who are or have been on gear and I’ve really been a sponge trying to gather all the knowledge I can before making any big decisions, but I feel the time is right, diet and training has been pretty dialled in only thing I have never done any full panel blood tests yet.

I work afternoon shift 2:30-10:15 warehouse job at the moment so I get at least 15,000 steps every work day but sleep and workout times can be very inconsistent




TYPICAL DIET:
Meal 1
4 eggs
1 Banana

Meal 2
Protein shake - 2 scoops 60g protein

Meal 3
250g beef mince
300g potato

DAILY SUPPLEMENTS
Vitamin D 5000 IU
Zinc 25g
Metamucil Gummies 6 per day
Creatine 10g

PEPTIDES
GHK-CU 2mg daily

Future cycle coming soon
250 test e
250 sust

TRAINING
5-6 days a week
push pull legs repeat

PUSH 1:
Bench press
Incline press
Decline press
Rope tricep extensions
Overhead rope tricep extensions
Lat raises

PULL:
Lat pulldowns
Pull ups
Chest supported machine rows
Unilateral dumbbell bicep curls
Plate loaded preacher curls
Shoulder shrugs
Rear delt flies

LEGS 1
barbell squats
Leg press
Leg extensions
Hamstring curls
Goblet squats or sissy squat finisher

PUSH 2
Seated plate loaded chest press machine
Shoulder press
Dips
Chest flies
Lat raises
Tricep extensions

LEGS 2
Pendulum squats
RDL’s
Hip thrust
Calf raises
Adduct/abduct

SLEEP ROUTINE
it’s very inconsistent as I don’t sleep after work until at least 3 am and wake up around 11 often waking up a couple times during the night, this is one area that I really need to fix.

Will try to get a blood test sorted soon before I figure when to start my cycle but in the meantime I’ll be trying to eat at or just above maintenance for the time being as I just recently finished my reta cycle.

The purpose for this log is to track my progress and to possibly get guidance from others while also giving other noobs a decent guidebook on what I did wrong or right throughout my journey.

 

[LevButlerov]

So I wanna start this off by showing my appreciation for so many other people’s logs who I’ve been binge reading lately and learning a lot from which has made me want to start one for myself.

I’m 25 years old and 5 foot 8, been training consistently for almost 2 years now, when I started I was around 90kg and couldn’t bench press 40kg. At November 2025 I was 84kg when one of my gym bro suggested I get on retatrutide, he sourced it for me (from evo aussie approved sources) and over the next 3 months I dropped to just under 70kg and am currently the leanest I have ever been.

A lot of friends I’ve made at my gym are older guys (late 30’s and 40’s) who are or have been on gear and I’ve really been a sponge trying to gather all the knowledge I can before making any big decisions, but I feel the time is right, diet and training has been pretty dialled in only thing I have never done any full panel blood tests yet.

I work afternoon shift 2:30-10:15 warehouse job at the moment so I get at least 15,000 steps every work day but sleep and workout times can be very inconsistent




TYPICAL DIET:
Meal 1
4 eggs
1 Banana

Meal 2
Protein shake - 2 scoops 60g protein

Meal 3
250g beef mince
300g potato

DAILY SUPPLEMENTS
Vitamin D 5000 IU
Zinc 25g
Metamucil Gummies 6 per day
Creatine 10g

PEPTIDES
GHK-CU 2mg daily

Future cycle coming soon
250 test e
250 sust

TRAINING
5-6 days a week
push pull legs repeat

PUSH 1:
Bench press
Incline press
Decline press
Rope tricep extensions
Overhead rope tricep extensions
Lat raises

PULL:
Lat pulldowns
Pull ups
Chest supported machine rows
Unilateral dumbbell bicep curls
Plate loaded preacher curls
Shoulder shrugs
Rear delt flies

LEGS 1
barbell squats
Leg press
Leg extensions
Hamstring curls
Goblet squats or sissy squat finisher

PUSH 2
Seated plate loaded chest press machine
Shoulder press
Dips
Chest flies
Lat raises
Tricep extensions

LEGS 2
Pendulum squats
RDL’s
Hip thrust
Calf raises
Adduct/abduct

SLEEP ROUTINE
it’s very inconsistent as I don’t sleep after work until at least 3 am and wake up around 11 often waking up a couple times during the night, this is one area that I really need to fix.

Will try to get a blood test sorted soon before I figure when to start my cycle but in the meantime I’ll be trying to eat at or just above maintenance for the time being as I just recently finished my reta cycle.

The purpose for this log is to track my progress and to possibly get guidance from others while also giving other noobs a decent guidebook on what I did wrong or right throughout my journey.

welcome now fully to the EVO family @Gym Noob love your shape and how you changed clearly life changing size.

On the bulking I would hold off, I think we should talk about recomping you gaining some mass and cutting a bit.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

 

[Gym Noob]

welcome now fully to the EVO family @Gym Noob love your shape and how you changed clearly life changing size.

On the bulking I would hold off, I think we should talk about recomping you gaining some mass and cutting a bit.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

Thanks for the reply mate, really glad to be on here. I’m definitely not in a rush to hop on gear asap, I think continuing to recomp is the way to go for now as it’s been pretty successful so far.

At the end of the day I’ll share my full workout and diet.

And as for supplements, I’ve just made an order that includes most of the ones you mentioned which I’ll add the the supps list once I receive them. I’m using Metamucil gummies at the moment but will switch to a more affordable psyllium husk powder option.

 

[Mobster]

I'm liking the 1st cycle doses

 

[stevesmi]

So I wanna start this off by showing my appreciation for so many other people’s logs who I’ve been binge reading lately and learning a lot from which has made me want to start one for myself.

I’m 25 years old and 5 foot 8, been training consistently for almost 2 years now, when I started I was around 90kg and couldn’t bench press 40kg. At November 2025 I was 84kg when one of my gym bro suggested I get on retatrutide, he sourced it for me (from evo aussie approved sources) and over the next 3 months I dropped to just under 70kg and am currently the leanest I have ever been.

A lot of friends I’ve made at my gym are older guys (late 30’s and 40’s) who are or have been on gear and I’ve really been a sponge trying to gather all the knowledge I can before making any big decisions, but I feel the time is right, diet and training has been pretty dialled in only thing I have never done any full panel blood tests yet.

I work afternoon shift 2:30-10:15 warehouse job at the moment so I get at least 15,000 steps every work day but sleep and workout times can be very inconsistent




TYPICAL DIET:
Meal 1
4 eggs
1 Banana

Meal 2
Protein shake - 2 scoops 60g protein

Meal 3
250g beef mince
300g potato

DAILY SUPPLEMENTS
Vitamin D 5000 IU
Zinc 25g
Metamucil Gummies 6 per day
Creatine 10g

PEPTIDES
GHK-CU 2mg daily

Future cycle coming soon
250 test e
250 sust

TRAINING
5-6 days a week
push pull legs repeat

PUSH 1:
Bench press
Incline press
Decline press
Rope tricep extensions
Overhead rope tricep extensions
Lat raises

PULL:
Lat pulldowns
Pull ups
Chest supported machine rows
Unilateral dumbbell bicep curls
Plate loaded preacher curls
Shoulder shrugs
Rear delt flies

LEGS 1
barbell squats
Leg press
Leg extensions
Hamstring curls
Goblet squats or sissy squat finisher

PUSH 2
Seated plate loaded chest press machine
Shoulder press
Dips
Chest flies
Lat raises
Tricep extensions

LEGS 2
Pendulum squats
RDL’s
Hip thrust
Calf raises
Adduct/abduct

SLEEP ROUTINE
it’s very inconsistent as I don’t sleep after work until at least 3 am and wake up around 11 often waking up a couple times during the night, this is one area that I really need to fix.

Will try to get a blood test sorted soon before I figure when to start my cycle but in the meantime I’ll be trying to eat at or just above maintenance for the time being as I just recently finished my reta cycle.

The purpose for this log is to track my progress and to possibly get guidance from others while also giving other noobs a decent guidebook on what I did wrong or right throughout my journey.

@Gym Noob nice job on the transformation. It just proves that with the right tools at your disposal, you can really change your physique in just a few short months. Keep it up man. I think you have potential to look a lot better and let's do that.

 

[ceo]

So I wanna start this off by showing my appreciation for so many other people’s logs who I’ve been binge reading lately and learning a lot from which has made me want to start one for myself.

I’m 25 years old and 5 foot 8, been training consistently for almost 2 years now, when I started I was around 90kg and couldn’t bench press 40kg. At November 2025 I was 84kg when one of my gym bro suggested I get on retatrutide, he sourced it for me (from evo aussie approved sources) and over the next 3 months I dropped to just under 70kg and am currently the leanest I have ever been.

A lot of friends I’ve made at my gym are older guys (late 30’s and 40’s) who are or have been on gear and I’ve really been a sponge trying to gather all the knowledge I can before making any big decisions, but I feel the time is right, diet and training has been pretty dialled in only thing I have never done any full panel blood tests yet.

I work afternoon shift 2:30-10:15 warehouse job at the moment so I get at least 15,000 steps every work day but sleep and workout times can be very inconsistent




TYPICAL DIET:
Meal 1
4 eggs
1 Banana

Meal 2
Protein shake - 2 scoops 60g protein

Meal 3
250g beef mince
300g potato

DAILY SUPPLEMENTS
Vitamin D 5000 IU
Zinc 25g
Metamucil Gummies 6 per day
Creatine 10g

PEPTIDES
GHK-CU 2mg daily

Future cycle coming soon
250 test e
250 sust

TRAINING
5-6 days a week
push pull legs repeat

PUSH 1:
Bench press
Incline press
Decline press
Rope tricep extensions
Overhead rope tricep extensions
Lat raises

PULL:
Lat pulldowns
Pull ups
Chest supported machine rows
Unilateral dumbbell bicep curls
Plate loaded preacher curls
Shoulder shrugs
Rear delt flies

LEGS 1
barbell squats
Leg press
Leg extensions
Hamstring curls
Goblet squats or sissy squat finisher

PUSH 2
Seated plate loaded chest press machine
Shoulder press
Dips
Chest flies
Lat raises
Tricep extensions

LEGS 2
Pendulum squats
RDL’s
Hip thrust
Calf raises
Adduct/abduct

SLEEP ROUTINE
it’s very inconsistent as I don’t sleep after work until at least 3 am and wake up around 11 often waking up a couple times during the night, this is one area that I really need to fix.

Will try to get a blood test sorted soon before I figure when to start my cycle but in the meantime I’ll be trying to eat at or just above maintenance for the time being as I just recently finished my reta cycle.

The purpose for this log is to track my progress and to possibly get guidance from others while also giving other noobs a decent guidebook on what I did wrong or right throughout my journey.

Bros, you looking fantastic on this. The legs and the pushing are looking really good and I like the sleep routine updates. @Gym Noob

 

[Ulter]

So I wanna start this off by showing my appreciation for so many other people’s logs who I’ve been binge reading lately and learning a lot from which has made me want to start one for myself.

I’m 25 years old and 5 foot 8, been training consistently for almost 2 years now, when I started I was around 90kg and couldn’t bench press 40kg. At November 2025 I was 84kg when one of my gym bro suggested I get on retatrutide, he sourced it for me (from evo aussie approved sources) and over the next 3 months I dropped to just under 70kg and am currently the leanest I have ever been.

A lot of friends I’ve made at my gym are older guys (late 30’s and 40’s) who are or have been on gear and I’ve really been a sponge trying to gather all the knowledge I can before making any big decisions, but I feel the time is right, diet and training has been pretty dialled in only thing I have never done any full panel blood tests yet.

I work afternoon shift 2:30-10:15 warehouse job at the moment so I get at least 15,000 steps every work day but sleep and workout times can be very inconsistent




TYPICAL DIET:
Meal 1
4 eggs
1 Banana

Meal 2
Protein shake - 2 scoops 60g protein

Meal 3
250g beef mince
300g potato

DAILY SUPPLEMENTS
Vitamin D 5000 IU
Zinc 25g
Metamucil Gummies 6 per day
Creatine 10g

PEPTIDES
GHK-CU 2mg daily

Future cycle coming soon
250 test e
250 sust

TRAINING
5-6 days a week
push pull legs repeat

PUSH 1:
Bench press
Incline press
Decline press
Rope tricep extensions
Overhead rope tricep extensions
Lat raises

PULL:
Lat pulldowns
Pull ups
Chest supported machine rows
Unilateral dumbbell bicep curls
Plate loaded preacher curls
Shoulder shrugs
Rear delt flies

LEGS 1
barbell squats
Leg press
Leg extensions
Hamstring curls
Goblet squats or sissy squat finisher

PUSH 2
Seated plate loaded chest press machine
Shoulder press
Dips
Chest flies
Lat raises
Tricep extensions

LEGS 2
Pendulum squats
RDL’s
Hip thrust
Calf raises
Adduct/abduct

SLEEP ROUTINE
it’s very inconsistent as I don’t sleep after work until at least 3 am and wake up around 11 often waking up a couple times during the night, this is one area that I really need to fix.

Will try to get a blood test sorted soon before I figure when to start my cycle but in the meantime I’ll be trying to eat at or just above maintenance for the time being as I just recently finished my reta cycle.

The purpose for this log is to track my progress and to possibly get guidance from others while also giving other noobs a decent guidebook on what I did wrong or right throughout my journey.

You're doing a great job on this to be honest. @Gym Noob I like your leg training and I like your pushing split.

 

[ROIDDERS]

So I wanna start this off by showing my appreciation for so many other people’s logs who I’ve been binge reading lately and learning a lot from which has made me want to start one for myself.

I’m 25 years old and 5 foot 8, been training consistently for almost 2 years now, when I started I was around 90kg and couldn’t bench press 40kg. At November 2025 I was 84kg when one of my gym bro suggested I get on retatrutide, he sourced it for me (from evo aussie approved sources) and over the next 3 months I dropped to just under 70kg and am currently the leanest I have ever been.

A lot of friends I’ve made at my gym are older guys (late 30’s and 40’s) who are or have been on gear and I’ve really been a sponge trying to gather all the knowledge I can before making any big decisions, but I feel the time is right, diet and training has been pretty dialled in only thing I have never done any full panel blood tests yet.

I work afternoon shift 2:30-10:15 warehouse job at the moment so I get at least 15,000 steps every work day but sleep and workout times can be very inconsistent




TYPICAL DIET:
Meal 1
4 eggs
1 Banana

Meal 2
Protein shake - 2 scoops 60g protein

Meal 3
250g beef mince
300g potato

DAILY SUPPLEMENTS
Vitamin D 5000 IU
Zinc 25g
Metamucil Gummies 6 per day
Creatine 10g

PEPTIDES
GHK-CU 2mg daily

Future cycle coming soon
250 test e
250 sust

TRAINING
5-6 days a week
push pull legs repeat

PUSH 1:
Bench press
Incline press
Decline press
Rope tricep extensions
Overhead rope tricep extensions
Lat raises

PULL:
Lat pulldowns
Pull ups
Chest supported machine rows
Unilateral dumbbell bicep curls
Plate loaded preacher curls
Shoulder shrugs
Rear delt flies

LEGS 1
barbell squats
Leg press
Leg extensions
Hamstring curls
Goblet squats or sissy squat finisher

PUSH 2
Seated plate loaded chest press machine
Shoulder press
Dips
Chest flies
Lat raises
Tricep extensions

LEGS 2
Pendulum squats
RDL’s
Hip thrust
Calf raises
Adduct/abduct

SLEEP ROUTINE
it’s very inconsistent as I don’t sleep after work until at least 3 am and wake up around 11 often waking up a couple times during the night, this is one area that I really need to fix.

Will try to get a blood test sorted soon before I figure when to start my cycle but in the meantime I’ll be trying to eat at or just above maintenance for the time being as I just recently finished my reta cycle.

The purpose for this log is to track my progress and to possibly get guidance from others while also giving other noobs a decent guidebook on what I did wrong or right throughout my journey.

@Gym Noob that's an awesome start man. We appreciate you starting this log as well. One of the things that you need to dial in is the diet. Of course heck, we all do that's why food prepping is so crucial. That's what we want to see out of you on this log.

 

[Gym Noob]

22/02/2026 Chest day

Morning weight: 71kg

Notes:

Today has been all over the place, I am currently fasting for Ramadan so sleep and meal times are irregular as well as the overall fatigue and dehydration which definitely tanked my workout a bit, but it’s only the 4th day so I’m sure I’ll get into a good rhythm for the remaining 26 days.

DIET
Meal 1
4 eggs
1 toast

Meal 2
2 chicken kebabs estimated 1000 calories

Snacks
Quest protein bar
BSC Whey protein 2 scoops
3 dates

Water: 2.5L

Total macros

2,069 calories

183g protein

139g carbs

84g fat

SUPPLEMENTS

Vitamin D 5,000 IU

Swisse Zinc+ 1 per day

Metamucil 6 gummies 10g dietary fibre

Musashi electrolytes mix 2 scoops split pre and post fast

PEPTIDES
GHK-CU 2mg

GYM - CHEST AND TRICEPS
Flat Bench press

Set 1 70kg x5
Set 2 70kg x4
Set 3 70kg x3

Smith machine incline press

Set 1 60kg x9
Set 2 60kg x7
Set 3 50kg x11

Bodyweight dips

Set 1 8 reps
Set 2 6 reps
Set 3 6 reps

Tricep rope extensions

Set 1 17.5kg x11
Set 2 17.5kg x9
Set 3 17.5kg x8

Overhead tricep extensions

28kg x6 dropset to 21kg x 8
x2 sets

Not my greatest day but still got a solid pump and plenty of protein in, a bunch of supplements will be introduced tomorrow

 

[Gym Noob]

@Gym Noob that's an awesome start man. We appreciate you starting this log as well. One of the things that you need to dial in is the diet. Of course heck, we all do that's why food prepping is so crucial. That's what we want to see out of you on this log.

Thanks mate, diet definitely needs some work I’m a sucker for a chicken kebab I can’t lie, I may have lost weight but mentally I’m still the same guy
I’ve got boring meal prep beef mince and potato ready for next week though!

You're doing a great job on this to be honest. @Gym Noob I like your leg training and I like your pushing split.

cheers mate quite enjoying the split at the moment

 

[Gym Noob]

@Gym Noob nice job on the transformation. It just proves that with the right tools at your disposal, you can really change your physique in just a few short months. Keep it up man. I think you have potential to look a lot better and let's do that.

this is only the beginning, evo has been a great help recently by learning through other people’s logs.

Thanks mate also been going back and listening to a lot of your podcasts you and Mobster are legends

 

[2Thick]

So I wanna start this off by showing my appreciation for so many other people’s logs who I’ve been binge reading lately and learning a lot from which has made me want to start one for myself.

I’m 25 years old and 5 foot 8, been training consistently for almost 2 years now, when I started I was around 90kg and couldn’t bench press 40kg. At November 2025 I was 84kg when one of my gym bro suggested I get on retatrutide, he sourced it for me (from evo aussie approved sources) and over the next 3 months I dropped to just under 70kg and am currently the leanest I have ever been.

A lot of friends I’ve made at my gym are older guys (late 30’s and 40’s) who are or have been on gear and I’ve really been a sponge trying to gather all the knowledge I can before making any big decisions, but I feel the time is right, diet and training has been pretty dialled in only thing I have never done any full panel blood tests yet.

I work afternoon shift 2:30-10:15 warehouse job at the moment so I get at least 15,000 steps every work day but sleep and workout times can be very inconsistent




TYPICAL DIET:
Meal 1
4 eggs
1 Banana

Meal 2
Protein shake - 2 scoops 60g protein

Meal 3
250g beef mince
300g potato

DAILY SUPPLEMENTS
Vitamin D 5000 IU
Zinc 25g
Metamucil Gummies 6 per day
Creatine 10g

PEPTIDES
GHK-CU 2mg daily

Future cycle coming soon
250 test e
250 sust

TRAINING
5-6 days a week
push pull legs repeat

PUSH 1:
Bench press
Incline press
Decline press
Rope tricep extensions
Overhead rope tricep extensions
Lat raises

PULL:
Lat pulldowns
Pull ups
Chest supported machine rows
Unilateral dumbbell bicep curls
Plate loaded preacher curls
Shoulder shrugs
Rear delt flies

LEGS 1
barbell squats
Leg press
Leg extensions
Hamstring curls
Goblet squats or sissy squat finisher

PUSH 2
Seated plate loaded chest press machine
Shoulder press
Dips
Chest flies
Lat raises
Tricep extensions

LEGS 2
Pendulum squats
RDL’s
Hip thrust
Calf raises
Adduct/abduct

SLEEP ROUTINE
it’s very inconsistent as I don’t sleep after work until at least 3 am and wake up around 11 often waking up a couple times during the night, this is one area that I really need to fix.

Will try to get a blood test sorted soon before I figure when to start my cycle but in the meantime I’ll be trying to eat at or just above maintenance for the time being as I just recently finished my reta cycle.

The purpose for this log is to track my progress and to possibly get guidance from others while also giving other noobs a decent guidebook on what I did wrong or right throughout my journey.

Really good job. The legs and the pushing routine is really nice and I like how you added in a leg part two. That's a good one. @Gym Noob

 

[stevesmi]

this is only the beginning, evo has been a great help recently by learning through other people’s logs.

Thanks mate also been going back and listening to a lot of your podcasts you and Mobster are legends

Glad you like the show

 

[LevButlerov]

Thanks for the reply mate, really glad to be on here. I’m definitely not in a rush to hop on gear asap, I think continuing to recomp is the way to go for now as it’s been pretty successful so far.

At the end of the day I’ll share my full workout and diet.

And as for supplements, I’ve just made an order that includes most of the ones you mentioned which I’ll add the the supps list once I receive them. I’m using Metamucil gummies at the moment but will switch to a more affordable psyllium husk powder option.

lets go for it and update as you get the supps @Gym Noob

 

[ROIDDERS]

Thanks mate, diet definitely needs some work I’m a sucker for a chicken kebab I can’t lie,

it is weird that meat tastes better on a stick, huh?

 

[Ulter]

cheers mate quite enjoying the split at the moment

keep rolling with that split then if it's working for ya.

 

[ballin2504]

So I wanna start this off by showing my appreciation for so many other people’s logs who I’ve been binge reading lately and learning a lot from which has made me want to start one for myself.

I’m 25 years old and 5 foot 8, been training consistently for almost 2 years now, when I started I was around 90kg and couldn’t bench press 40kg. At November 2025 I was 84kg when one of my gym bro suggested I get on retatrutide, he sourced it for me (from evo aussie approved sources) and over the next 3 months I dropped to just under 70kg and am currently the leanest I have ever been.

A lot of friends I’ve made at my gym are older guys (late 30’s and 40’s) who are or have been on gear and I’ve really been a sponge trying to gather all the knowledge I can before making any big decisions, but I feel the time is right, diet and training has been pretty dialled in only thing I have never done any full panel blood tests yet.

I work afternoon shift 2:30-10:15 warehouse job at the moment so I get at least 15,000 steps every work day but sleep and workout times can be very inconsistent




TYPICAL DIET:
Meal 1
4 eggs
1 Banana

Meal 2
Protein shake - 2 scoops 60g protein

Meal 3
250g beef mince
300g potato

DAILY SUPPLEMENTS
Vitamin D 5000 IU
Zinc 25g
Metamucil Gummies 6 per day
Creatine 10g

PEPTIDES
GHK-CU 2mg daily

Future cycle coming soon
250 test e
250 sust

TRAINING
5-6 days a week
push pull legs repeat

PUSH 1:
Bench press
Incline press
Decline press
Rope tricep extensions
Overhead rope tricep extensions
Lat raises

PULL:
Lat pulldowns
Pull ups
Chest supported machine rows
Unilateral dumbbell bicep curls
Plate loaded preacher curls
Shoulder shrugs
Rear delt flies

LEGS 1
barbell squats
Leg press
Leg extensions
Hamstring curls
Goblet squats or sissy squat finisher

PUSH 2
Seated plate loaded chest press machine
Shoulder press
Dips
Chest flies
Lat raises
Tricep extensions

LEGS 2
Pendulum squats
RDL’s
Hip thrust
Calf raises
Adduct/abduct

SLEEP ROUTINE
it’s very inconsistent as I don’t sleep after work until at least 3 am and wake up around 11 often waking up a couple times during the night, this is one area that I really need to fix.

Will try to get a blood test sorted soon before I figure when to start my cycle but in the meantime I’ll be trying to eat at or just above maintenance for the time being as I just recently finished my reta cycle.

The purpose for this log is to track my progress and to possibly get guidance from others while also giving other noobs a decent guidebook on what I did wrong or right throughout my journey.

@Gym Noob welcome to the forum man we are glad to have you here logging.

 

[RoySimpson]

So I wanna start this off by showing my appreciation for so many other people’s logs who I’ve been binge reading lately and learning a lot from which has made me want to start one for myself.

I’m 25 years old and 5 foot 8, been training consistently for almost 2 years now, when I started I was around 90kg and couldn’t bench press 40kg. At November 2025 I was 84kg when one of my gym bro suggested I get on retatrutide, he sourced it for me (from evo aussie approved sources) and over the next 3 months I dropped to just under 70kg and am currently the leanest I have ever been.

A lot of friends I’ve made at my gym are older guys (late 30’s and 40’s) who are or have been on gear and I’ve really been a sponge trying to gather all the knowledge I can before making any big decisions, but I feel the time is right, diet and training has been pretty dialled in only thing I have never done any full panel blood tests yet.

I work afternoon shift 2:30-10:15 warehouse job at the moment so I get at least 15,000 steps every work day but sleep and workout times can be very inconsistent




TYPICAL DIET:
Meal 1
4 eggs
1 Banana

Meal 2
Protein shake - 2 scoops 60g protein

Meal 3
250g beef mince
300g potato

DAILY SUPPLEMENTS
Vitamin D 5000 IU
Zinc 25g
Metamucil Gummies 6 per day
Creatine 10g

PEPTIDES
GHK-CU 2mg daily

Future cycle coming soon
250 test e
250 sust

TRAINING
5-6 days a week
push pull legs repeat

PUSH 1:
Bench press
Incline press
Decline press
Rope tricep extensions
Overhead rope tricep extensions
Lat raises

PULL:
Lat pulldowns
Pull ups
Chest supported machine rows
Unilateral dumbbell bicep curls
Plate loaded preacher curls
Shoulder shrugs
Rear delt flies

LEGS 1
barbell squats
Leg press
Leg extensions
Hamstring curls
Goblet squats or sissy squat finisher

PUSH 2
Seated plate loaded chest press machine
Shoulder press
Dips
Chest flies
Lat raises
Tricep extensions

LEGS 2
Pendulum squats
RDL’s
Hip thrust
Calf raises
Adduct/abduct

SLEEP ROUTINE
it’s very inconsistent as I don’t sleep after work until at least 3 am and wake up around 11 often waking up a couple times during the night, this is one area that I really need to fix.

Will try to get a blood test sorted soon before I figure when to start my cycle but in the meantime I’ll be trying to eat at or just above maintenance for the time being as I just recently finished my reta cycle.

The purpose for this log is to track my progress and to possibly get guidance from others while also giving other noobs a decent guidebook on what I did wrong or right throughout my journey.

@Gym Noob Awesome work on the log! Your transformation so far has been incredible!

 

[Gym Noob]

28/02/2026 UPDATE

MORNING WEIGHT: 71.7kg

NOTES: I got a bunch of new supplements which will be listed below and I’m still quite unsure of optimal doses so I’m open to any suggestions for improvements.

I also bought some reta that will be introduced in a few weeks purchased from @CladHQ

I’ve been pretty flat out with work and studies this week but I’ve still been training consistently and eating pretty clean while also getting steps in excess of 15,000 on all weekdays.

DIET

Meal 1
4 eggs
1 Toast

Meal 2
250g mince beef
300g baby potato’s

Meal 3
250g mince beef
300g baby potato’s

Snacks
2 scoops BSC whey protein
3 dates
2 bananas

TOTAL
Calories - 2,694
Protein - 219
Carbs - 160
Fat - 121

DAILY SUPPLEMENTS
Vitamin D 5000IU
Vitamin C 2000mg
Zinc+ 25mg
Psyllium husk 15g
Creatine mono 10g
Omega 3 fish oil 2000mg
NutraLife digestive enzymes (1 after each meal)
Swisse men’s multivitamin 1 pill
Musashi electrolytes mix 2 scoops

PEPTIDES
GHK-CU 2mg (purchased from @RRRaus

TRAINING - back/abs

I almost missed training today due to other commitments but I went in at around 11pm for a very short and unstructured workout

Shoulder shrugs
Set 1 70kg x 12 reps
Set 2 70kg x 12 reps
Set 3 70kg x 10 reps

Back extensions
Set 1 20kg x 11 reps
Set 2 20kg x 9 reps
Set 3 20kg x 8 reps
Dropset 15kg x 6 reps

Rear delt flies on pec dec
Set 1 36kg x 12 reps
Set 2 36kg x 10 reps
Set 3 36kg x 9 reps

Cable ab crunches
Set 1 31kg x 18 reps
Set 2 31kg x 16 reps
Set 3 31kg x 15 reps
Set 4 31kg x 15 reps

Body weight has been staying around 71-73kg for a few weeks now but Im getting noticeably stronger while maintaining the same amount of leanness which indicates that the body recomp is working well at the moment.

 

[LevButlerov]

28/02/2026 UPDATE

MORNING WEIGHT: 71.7kg

NOTES: I got a bunch of new supplements which will be listed below and I’m still quite unsure of optimal doses so I’m open to any suggestions for improvements.

I also bought some reta that will be introduced in a few weeks purchased from @CladHQ

I’ve been pretty flat out with work and studies this week but I’ve still been training consistently and eating pretty clean while also getting steps in excess of 15,000 on all weekdays.

DIET

Meal 1
4 eggs
1 Toast

Meal 2
250g mince beef
300g baby potato’s

Meal 3
250g mince beef
300g baby potato’s

Snacks
2 scoops BSC whey protein
3 dates
2 bananas

TOTAL
Calories - 2,694
Protein - 219
Carbs - 160
Fat - 121

DAILY SUPPLEMENTS
Vitamin D 5000IU
Vitamin C 2000mg
Zinc+ 25mg
Psyllium husk 15g
Creatine mono 10g
Omega 3 fish oil 2000mg
NutraLife digestive enzymes (1 after each meal)
Swisse men’s multivitamin 1 pill
Musashi electrolytes mix 2 scoops

PEPTIDES
GHK-CU 2mg (purchased from @RRRaus

TRAINING - back/abs

I almost missed training today due to other commitments but I went in at around 11pm for a very short and unstructured workout

Shoulder shrugs
Set 1 70kg x 12 reps
Set 2 70kg x 12 reps
Set 3 70kg x 10 reps

Back extensions
Set 1 20kg x 11 reps
Set 2 20kg x 9 reps
Set 3 20kg x 8 reps
Dropset 15kg x 6 reps

Rear delt flies on pec dec
Set 1 36kg x 12 reps
Set 2 36kg x 10 reps
Set 3 36kg x 9 reps

Cable ab crunches
Set 1 31kg x 18 reps
Set 2 31kg x 16 reps
Set 3 31kg x 15 reps
Set 4 31kg x 15 reps

Body weight has been staying around 71-73kg for a few weeks now but Im getting noticeably stronger while maintaining the same amount of leanness which indicates that the body recomp is working well at the moment.

If you want to recomp we need to move your carbs up more @Gym Noob about 250 can you do?

good training I love the drop sets but drop sets should be high volume like 35 reps+

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri

 

[waggat]

28/02/2026 UPDATE

MORNING WEIGHT: 71.7kg

NOTES: I got a bunch of new supplements which will be listed below and I’m still quite unsure of optimal doses so I’m open to any suggestions for improvements.

I also bought some reta that will be introduced in a few weeks purchased from @CladHQ

I’ve been pretty flat out with work and studies this week but I’ve still been training consistently and eating pretty clean while also getting steps in excess of 15,000 on all weekdays.

DIET

Meal 1
4 eggs
1 Toast

Meal 2
250g mince beef
300g baby potato’s

Meal 3
250g mince beef
300g baby potato’s

Snacks
2 scoops BSC whey protein
3 dates
2 bananas

TOTAL
Calories - 2,694
Protein - 219
Carbs - 160
Fat - 121

DAILY SUPPLEMENTS
Vitamin D 5000IU
Vitamin C 2000mg
Zinc+ 25mg
Psyllium husk 15g
Creatine mono 10g
Omega 3 fish oil 2000mg
NutraLife digestive enzymes (1 after each meal)
Swisse men’s multivitamin 1 pill
Musashi electrolytes mix 2 scoops

PEPTIDES
GHK-CU 2mg (purchased from @RRRaus

TRAINING - back/abs

I almost missed training today due to other commitments but I went in at around 11pm for a very short and unstructured workout

Shoulder shrugs
Set 1 70kg x 12 reps
Set 2 70kg x 12 reps
Set 3 70kg x 10 reps

Back extensions
Set 1 20kg x 11 reps
Set 2 20kg x 9 reps
Set 3 20kg x 8 reps
Dropset 15kg x 6 reps

Rear delt flies on pec dec
Set 1 36kg x 12 reps
Set 2 36kg x 10 reps
Set 3 36kg x 9 reps

Cable ab crunches
Set 1 31kg x 18 reps
Set 2 31kg x 16 reps
Set 3 31kg x 15 reps
Set 4 31kg x 15 reps

Body weight has been staying around 71-73kg for a few weeks now but Im getting noticeably stronger while maintaining the same amount of leanness which indicates that the body recomp is working well at the moment.

Hey mate, I missed the start of your log so have gone back now and checked it.

Firstly, welcome to Evo.

I'm glad you decided to hold off on the gear mate. 25 is young and I think you have a lot to be gained by dialling in diet, recovery and training first.

From the photos your progress has been awesome. You've dropped a tonne of fat and gained muscle.

I'm worried about your sleep. You mentioned working till 10:30pm but not getting to sleep until 3am. What's going on there? Have you tried sleep supps? With your work schedule training before work would be the way to go.

For your diet, it doesn't look like much food. The macros don't seem to add up based on your meals. How you getting 120 fat unless you're using 3 star mince. 120 fat is too high for the rest of your macros. I'd be dropping that to 80-90 and upping carbs. Are you tracking meals in an app? If so, please share. Diet and sleep will be the biggest changes you can make.

For training, I really like the layout you gave in your first post. Good selection and number of exercises for a PPL split.

The workout above is pretty bad though. If you were time limited and it was a pull workout, I would have had at least one vertical pull (chin ups/ pulldowns ( and one horizontal pull (rows) in there in.

Is your ultimate goal to pack on some muscle. At your current macros is your weight holding steady? Recomping is where it's at your you I reckon. Definitely don't want to see you dropping scale weight as that would be good for gaining muscle.

 

[Gym Noob]

If you want to recomp we need to move your carbs up more @Gym Noob about 250 can you do?

good training I love the drop sets but drop sets should be high volume like 35 reps+

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri

Thanks mate I can definitely up the carbs a bit.

As for the drop sets I’ll take your advice and aim for higher reps for future workouts

 

[Gym Noob]

Hey mate, I missed the start of your log so have gone back now and checked it.

Firstly, welcome to Evo.

I'm glad you decided to hold off on the gear mate. 25 is young and I think you have a lot to be gained by dialling in diet, recovery and training first.

From the photos your progress has been awesome. You've dropped a tonne of fat and gained muscle.

I'm worried about your sleep. You mentioned working till 10:30pm but not getting to sleep until 3am. What's going on there? Have you tried sleep supps? With your work schedule training before work would be the way to go.

For your diet, it doesn't look like much food. The macros don't seem to add up based on your meals. How you getting 120 fat unless you're using 3 star mince. 120 fat is too high for the rest of your macros. I'd be dropping that to 80-90 and upping carbs. Are you tracking meals in an app? If so, please share. Diet and sleep will be the biggest changes you can make.

For training, I really like the layout you gave in your first post. Good selection and number of exercises for a PPL split.

The workout above is pretty bad though. If you were time limited and it was a pull workout, I would have had at least one vertical pull (chin ups/ pulldowns ( and one horizontal pull (rows) in there in.

Is your ultimate goal to pack on some muscle. At your current macros is your weight holding steady? Recomping is where it's at your you I reckon. Definitely don't want to see you dropping scale weight as that would be good for gaining muscle.

Thanks for taking the time to read my log so far!

As for sleep my routine it’s messed up at the moment because I’m fasting for Ramadan at the moment and in Australia that means I can only eat and drink water from 8pm till 5:30 am which leaves not much time to get my meals in and sleep between those hours. It’s over in a couple more weeks and I’m sure I’ll be able to dial it in. Would you recommend I purchase some melatonin? maybe it would be helpful.

I tracked my food on myfitnesspal and I just selected in a generic beef mince and it said it had 46.5g of fat in a 250g serving, I’m pretty sure the actual content of what I ate was a bit less but I was just going off the app. Next time I’ll make sure to track how lean the beef is.

As for that last back (kinda) workout it was just an on the fly workout and doesn’t reflect my routine back workouts, a standard back day for me consists of:

-Lat pulldowns (narrow and wider grip)
-Bent over barbell rows OR chest supported machine rows
-Pull ups
-rear delt flys
-back extensions

That last workout I was kinda just hitting some muscles that didn’t really get worked on my last back day I did a few days prior to it.

Thanks for your advice though really gave me a few things to think about going forward, my current goal is to just gain muscle while getting leaner. Recomp is going well though currently 72.1kg and have been around there for a good few weeks now.

 

[LevButlerov]

Thanks mate I can definitely up the carbs a bit.

As for the drop sets I’ll take your advice and aim for higher reps for future workouts

lets push the carbs up

 

[waggat]

Thanks for taking the time to read my log so far!

As for sleep my routine it’s messed up at the moment because I’m fasting for Ramadan at the moment and in Australia that means I can only eat and drink water from 8pm till 5:30 am which leaves not much time to get my meals in and sleep between those hours. It’s over in a couple more weeks and I’m sure I’ll be able to dial it in. Would you recommend I purchase some melatonin? maybe it would be helpful.

I tracked my food on myfitnesspal and I just selected in a generic beef mince and it said it had 46.5g of fat in a 250g serving, I’m pretty sure the actual content of what I ate was a bit less but I was just going off the app. Next time I’ll make sure to track how lean the beef is.

As for that last back (kinda) workout it was just an on the fly workout and doesn’t reflect my routine back workouts, a standard back day for me consists of:

-Lat pulldowns (narrow and wider grip)
-Bent over barbell rows OR chest supported machine rows
-Pull ups
-rear delt flys
-back extensions

That last workout I was kinda just hitting some muscles that didn’t really get worked on my last back day I did a few days prior to it.

Thanks for your advice though really gave me a few things to think about going forward, my current goal is to just gain muscle while getting leaner. Recomp is going well though currently 72.1kg and have been around there for a good few weeks now.

Good stuff with the recomp mate.

Understood re Ramadan. That does sound tough fitting food and sleep in those hours. What would I do... Probably two meals, one as close to 8pm as possible. Get to bed as early as possible then another as close to 5:30am as possible.

Re the mince, there should be standard entries for the different types in Aus. Most supermarkets have 3, 4 and 5 star which is 20, 10 and 5% fat.

For the sleep, before melatonin try magnesium and valerian.

And yeah that pull workout looks better. You do a bicep exercise at the end too?

 

[Gym Noob]

Good stuff with the recomp mate.

Understood re Ramadan. That does sound tough fitting food and sleep in those hours. What would I do... Probably two meals, one as close to 8pm as possible. Get to bed as early as possible then another as close to 5:30am as possible.

Re the mince, there should be standard entries for the different types in Aus. Most supermarkets have 3, 4 and 5 star which is 20, 10 and 5% fat.

For the sleep, before melatonin try magnesium and valerian.

And yeah that pull workout looks better. You do a bicep exercise at the end too?

Thanks brother, from now on I’ll track which beef I’m buying for more accurate logs, forgive me I’m new to this but i will get better

Also I picked up some magnesium glycenate and valerian supps so I’ll give those a go and see if sleep improves.

And yeah at the moment I usually include any 2 of the following bicep exercises on back day
-Machine preacher curls
-alternating DB curls
-Incline bench DB curls
-Hammer curls

Also I’ve had a read through your log you’ve had an incredible transformation man.
I need to get my meals to look like yours bro

 

[waggat]

Thanks brother, from now on I’ll track which beef I’m buying for more accurate logs, forgive me I’m new to this but i will get better

Also I picked up some magnesium glycenate and valerian supps so I’ll give those a go and see if sleep improves.

And yeah at the moment I usually include any 2 of the following bicep exercises on back day
-Machine preacher curls
-alternating DB curls
-Incline bench DB curls
-Hammer curls

Also I’ve had a read through your log you’ve had an incredible transformation man.
I need to get my meals to look like yours bro

Sound good mate. And thanks for the comments. I just find recipes that are fairly simple and suit the foods I want to eat and follow them.