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I love me some mashed potatoes, and steak together.
Add some barbecue sauce and you're cooking.
Add some barbecue sauce and you're cooking.
Looking forward to seeing what adding the coach will bring. This is going to be fun!
@Smiley G awesome work right here! Stay on the grind!Check in
Monday 3rd February 2025.
Weight 67.8kg
Height 167cm
Age 48
Supps
HGH 1.5iu nightly
HRT; Test Cyp 5mg weekly, Progesterone days 14-28 of cycle. Estrogen 2.5mg daily.
Magnesium, fish oils, Vit A/D/K. NAC, Creatine. Desiccated Thyriod.
Retatrutide .5mg twice weekly
So this is my first week starting with coach @AE1079 !!!!!!!!!!!
I’ve not had a coach for over a year, I’m super excited to be coached by @AE1079 he really knows his stuff!
This along with my amazing supps from @Liquid Gold Labs and I feel like this has given me a real boost and the direction I’ve desperately needed, as I felt quite lost what to do before. Im excited to see how my body changes and responds over the coming months!
So Calories this week are set at 1720… just to see how my body responds. These first few weeks will be tweaking my calories And Calories will be adjusted as needed based on the feedback provided to my coach.
So far I’m feeling good, mentally and emotionally and energy in gym has been good too. Sleeping like a baby on the HGH! Fantastic stuff @Liquid Gold Labs
My new training program is different to what I’m used to, but so far I’ve enjoyed it, and feel it’s sustainable for me with my fatigue issues.
I’m also trialing micro dosing Retatrutide for its many health benefits, hoping with the low doses I won’t feel any side affects such as nausea or appetite suppression (which I haven’t had yet,but it’s only week 1) And hoping it will help with inflammation and pain, fingers crossed!
Please note; this plan & programme has been designed exclusively tailored to my needs and my health. It may not suit everyone and that’s ok,cause it’s my plan based on my body, my health & my goals.
My new training programme is much higher reps then I’m used to… used to the 6-8 rep range, so I found I had to lower the weights for the higher rep ranges… but heck.. my arms felt like jelly after this session!
Compared to you all my weights are so tiny! But hopefully by the end of 2025 I can look back and say wow! Look how far I’ve come!
Push day;
A1/
ISO Lateral Chest Press Machine
Warm up sets x 2 @3.5
Set 1 8.5kg x 12
Set 2 8.5kg x 12
Set 3. 8.5kg x 12
Set 4. 8.5kg x 12
Super set
B1/
DB Lateral raise
Warm up sets x2 3kg x 10
Set 1. 5kg x 12
Set 2. 5kg x 12
Set 3. 5kg x 12
B2/
DB Front raise
Set 1. 3kg x 12reps
Set 2. 3kg. X 12reps
Set 3. 3kg x 10.5 reps
C1/
ISO lateral Machine Shoulder Press
Warm up sets x 2 @ 7.5kg
Set 1. 12.5kg x 15
Set 2. 12.5kg x 15
Set 3. 12.5kg x 15
Set 4. 12.5kg x 15
D1
Tricep dips
Body weight on bench
Set 1. X 10
Set 2 x 10
Set 3 x 10
Pics of meals to come.
Thank you all for following and for all your positive encouragement it always means a lot.
Smiley
Hey, yes just in a cast iron pan.. really hot… to sear both sides, then in a low oven mainly just to allow the meat tone to rest .. I usually try to cook it medium rare… this piece looks small but it was thicker… although it did shrink down, but it’s the weight that was on my meal plan! So I stick to it! Lol
I know right! I’m excited
So woke up this morning not feeling great, could tell my inflammation was up, and so was my pain.
Almost stayed home from gym but really wanted to go and try out my new program cause it was leg day.
So I thought I wouldn’t push too hard, and just get the body moving and the blood flowing.
I am pretty happy with my session! I wouldn’t say I smashed it, however at least I still kept my routine and I ended up doing more then I thought I could, so it’s the small wins hey!
I also took myself off to my favourite Thai massage lady, which was very much needed, she gets her elbows into all the sore spots lol
Hope your all doing well, keep hanging in there!
Leg Day
Body weight lunges x 3 sets
Iso lateral Leg extension 6.5kg x 15 x 3 sets
Leg press 153kg x 10 x 4 sets
Iso lateral lying leg curl 5kg x 15 x 4 sets
machine Glute Kickback x 60kg x 12 reps x 3 sets
Trap bar RDL 37kg x 15 x 3 sets
Almost stayed home from gym but really wanted to go and try out my new program cause it was leg day.
So I thought I wouldn’t push too hard, and just get the body moving and the blood flowing.
I am pretty happy with my session! I wouldn’t say I smashed it, however at least I still kept my routine and I ended up doing more then I thought I could, so it’s the small wins hey!
I also took myself off to my favourite Thai massage lady, which was very much needed, she gets her elbows into all the sore spots lol
Hope your all doing well, keep hanging in there!
Leg Day
Body weight lunges x 3 sets
Iso lateral Leg extension 6.5kg x 15 x 3 sets
Leg press 153kg x 10 x 4 sets
Iso lateral lying leg curl 5kg x 15 x 4 sets
machine Glute Kickback x 60kg x 12 reps x 3 sets
Trap bar RDL 37kg x 15 x 3 sets
Just stick completely to the game plan set out for you. You are in the best hands with @AE1079
It’s hard sometimes physically to get ourselves to the gym and in different ways for women also as I understand you have your own circumstances too. But hats off to you for still getting in there and getting something done!! You won’t ever regret a workout I can guarantee that
Yes for sure, I’m 100% trusting @AE1079 and following exactly what he is telling me, I’m really grateful I am under his guidance. Yeah I was so glad I still went to gym, it helps you mentally too hey, you just feel more positive for the day after a workout ! Thanks for your kind words BroJust stick completely to the game plan set out for you. You are in the best hands with @AE1079
It’s hard sometimes physically to get ourselves to the gym and in different ways for women also as I understand you have your own circumstances too. But hats off to you for still getting in there and getting something done!! You won’t ever regret a workout I can guarantee that
Dinner, Simple but delicious!
Shame your steak always has to shrink so much
My fav vegetable is asparagus
@Smiley Giving body rest is also important bro......
It good to see you working with @AE1079 Looking forward to seeing the changes
if you got some inflammation sister i would do a bit of fasting 36 hour fast to detox the system @Smiley G
That’s not really realistic bro, there are better ways to combat inflammation.
Honestly very realistic to do fasting bro but I do agree there are other ways to combat inflammation
I think before prescribing a fast to anyone you should look into actual tolerance of fasting on an individual basis, what if someone gets hypo? High thyroid? Low blood pressure?
