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So, first time ever doing a proper log like this, so be nice to me while I figure it out haha and I would love constructive criticism
Starting this phase with a completely different mindset than I’ve ever had before.
For a long time, I had a really unhealthy relationship with food. I was always chasing “skinny” instead of actually being strong. Undereating, overthinking everything, and never really giving my body what it needed whilst still training 5 days a week (barely any weight as I was weak af)
This time feels different. The goal now is the build muscle, feel and look strong, and actually fuel my body properly.
STARTING STATS
Lightest pre weight gain - 62kg
Current weight: 72kg
Height: 171cm (hopefully this doesn’t change or something’s seriously up
)
CURRENT STACK
Keeping everything consistent and structured—nothing chaotic.
Orals / Compounds @Norvex
• Anavar (raw) – 5mg AM / 5mg PM
• SLU-PP-132 (raw) – 10mg daily
Peptides (@Norvex)
• Retatrutide – 8mg weekly
• MOTS-C – 5mg, 3x weekly (on harder training days)
• KLOW – 8ui daily (5 on / 2 off) - 3ml BAC
• MT2 – 1mg daily (while building colour, then tapering back)
• Tesamorelin – 1mg daily (5 on / 2 off)
Others -
Magnesium glycionate
Apigenin
Valerian root
Melatonin
Because sometimes I suck at sleeping.
I’ll also look at potentially adding 5amino1mq and hgh.
CURRENT MACROS
Protein: 150g
Fat: 47g
Carbs: 78g
Not super high yet, but a lot higher than what I’m used to.
Right now I’m less about forcing a big increase, and more about getting comfortable eating properly again without spiralling or overthinking it. I’m adding in a lot of sodium and keeping my electrolytes up. And slowly introducing new “safe” foods for my peanut brain.
FOCUS THIS PHASE
• Slowly increasing macros
• Keeping protein consistent
• Training 5–6 days a week
• Letting go of the “skinny” mindset and leaning into being strong and defined
• Bringing up my upper body to match my lower
• Staying accountable with check-ins and PT (Tues & Fri)
⸻
TRAINING SPLIT (sometimes I shake it up)
(I’ll add in weights as I go when I actually remember them… memory is shocking
)
Monday – Push (Chest / Shoulders / Triceps)
• Incline Dumbbell Press – 3 x 8–12
• Seated Shoulder Press – 3 x 8–12
• Lateral Raises – 4 x 12–15
• Cable Chest Fly – 3 x 12–15 (controlled, easing back in)
• Tricep Pushdowns – 3 x 10–12
• Overhead Tricep Extension – 3 x 10–12
Tuesday – Legs (Quad Focus)
• Leg Press – 240kg – 3 x 10
• Barbell Hip Thrust – 100kg – 3 x 10
• Dumbbell RDL – 3 x 10–12
• Leg Extension – 3 x 12–15
• Walking Lunges – 3 x 12 each leg
• Seated Hamstring Curl – 3 x 12
Wednesday – Pull (Back / Biceps + Light Chest Integration)
(Still easing chest back in – 5 months post-op)
• Lat Pulldown – 3 x 10–12
• Seated Cable Row – 3 x 10–12
• Dumbbell Row – 3 x 10 each side
• Rear Delt Fly – 3 x 12–15
• Light Incline Chest Press – 3 x 12 (controlled)
• Bicep Curls – 3 x 10–12
Thursday – Glute Focused Lower
• Barbell Hip Thrust – 4 x 8–12
• Bulgarian Split Squats – 3 x 10 each leg
• Cable Kickbacks – 3 x 12–15
• Dumbbell RDL – 3 x 10–12
• Glute Bridge Hold – 3 sets
• Abduction Machine – 3 x 15–20
Friday – Back Focus
• Pull Ups / Assisted – 3 x max reps
• Barbell Row – 3 x 8–10
• Lat Pulldown – 3 x 10–12
• Straight Arm Pulldown – 3 x 12–15
• Face Pulls – 3 x 12–15
• Cable Row Finisher – slow tempo
Saturday (Optional)
• Light cardio / recover
The hardest part right now isn’t training, it’s food. Training actually comes really naturally to me. It’s such a big part of my life and routine.
__
A little about me is I’m a little neuro spicy
and my brain is usually running at 100 miles an hour… so the gym is one of the only places where everything goes quiet. It’s where I feel the most grounded.
Food is the opposite, at one point in my life I was 126kg which feels like it happened overnight after my mum passed. Losing that weight became an obsession and wasn’t done the right way (not drugs, an eating disorder
)
Some days I’m hungry, some days I could honestly forget to eat. I’m trying not to rely on that though just sticking to structure and trusting the process. Reta has helped me with this ALOT!
As for my workouts, I’ve always been very quad dominant and take a lot of pride in my lower body strength. That’s always been my strong point. But now the focus is shifting, really trying to bring up my upper body strength so everything is more balanced and strong overall.
Energy has been pretty steady, no big crashes.
Strength is continuously improving in some areas and holding steady in others, which gives me a lot of confidence going into this.
I’m also really grateful for @Norvex through this. I’ve had so many questions at the most random times and the man has been there whenever he can to answer them. It makes the whole process feel a lot less overwhelming having that kind of support.
In terms of how everything’s working together so far, I’m noticing my feels more controlled (not chaotic like before). Energy is more stable. Recovery between sessions feels smoother. Strength is holding while I build food intake up.
Nothing dramatic yet, but it feels like everything is supporting the process in the background, which is exactly what I wanted.
I’ll do my best to post food, progress pics, and updates along the way, but also juggling running a hair salon and family so time isn’t always on my side. Doing what I can and keeping it real.
I’ll attach photos from before (when I was trying to stay “skinny” and now (beginning this growth phase.
So, first time ever doing a proper log like this, so be nice to me while I figure it out haha and I would love constructive criticism
Starting this phase with a completely different mindset than I’ve ever had before.
For a long time, I had a really unhealthy relationship with food. I was always chasing “skinny” instead of actually being strong. Undereating, overthinking everything, and never really giving my body what it needed whilst still training 5 days a week (barely any weight as I was weak af)
This time feels different. The goal now is the build muscle, feel and look strong, and actually fuel my body properly.
STARTING STATS
Lightest pre weight gain - 62kg
Current weight: 72kg
Height: 171cm (hopefully this doesn’t change or something’s seriously up
)CURRENT STACK
Keeping everything consistent and structured—nothing chaotic.
Orals / Compounds @Norvex
• Anavar (raw) – 5mg AM / 5mg PM
• SLU-PP-132 (raw) – 10mg daily
Peptides (@Norvex)
• Retatrutide – 8mg weekly
• MOTS-C – 5mg, 3x weekly (on harder training days)
• KLOW – 8ui daily (5 on / 2 off) - 3ml BAC
• MT2 – 1mg daily (while building colour, then tapering back)
• Tesamorelin – 1mg daily (5 on / 2 off)
Others -
Magnesium glycionate
Apigenin
Valerian root
Melatonin
Because sometimes I suck at sleeping.
I’ll also look at potentially adding 5amino1mq and hgh.
CURRENT MACROS
Protein: 150g
Fat: 47g
Carbs: 78g
Not super high yet, but a lot higher than what I’m used to.
Right now I’m less about forcing a big increase, and more about getting comfortable eating properly again without spiralling or overthinking it. I’m adding in a lot of sodium and keeping my electrolytes up. And slowly introducing new “safe” foods for my peanut brain.
FOCUS THIS PHASE
• Slowly increasing macros
• Keeping protein consistent
• Training 5–6 days a week
• Letting go of the “skinny” mindset and leaning into being strong and defined
• Bringing up my upper body to match my lower
• Staying accountable with check-ins and PT (Tues & Fri)
⸻
TRAINING SPLIT (sometimes I shake it up)
(I’ll add in weights as I go when I actually remember them… memory is shocking
)Monday – Push (Chest / Shoulders / Triceps)
• Incline Dumbbell Press – 3 x 8–12
• Seated Shoulder Press – 3 x 8–12
• Lateral Raises – 4 x 12–15
• Cable Chest Fly – 3 x 12–15 (controlled, easing back in)
• Tricep Pushdowns – 3 x 10–12
• Overhead Tricep Extension – 3 x 10–12
Tuesday – Legs (Quad Focus)
• Leg Press – 240kg – 3 x 10
• Barbell Hip Thrust – 100kg – 3 x 10
• Dumbbell RDL – 3 x 10–12
• Leg Extension – 3 x 12–15
• Walking Lunges – 3 x 12 each leg
• Seated Hamstring Curl – 3 x 12
Wednesday – Pull (Back / Biceps + Light Chest Integration)
(Still easing chest back in – 5 months post-op)
• Lat Pulldown – 3 x 10–12
• Seated Cable Row – 3 x 10–12
• Dumbbell Row – 3 x 10 each side
• Rear Delt Fly – 3 x 12–15
• Light Incline Chest Press – 3 x 12 (controlled)
• Bicep Curls – 3 x 10–12
Thursday – Glute Focused Lower
• Barbell Hip Thrust – 4 x 8–12
• Bulgarian Split Squats – 3 x 10 each leg
• Cable Kickbacks – 3 x 12–15
• Dumbbell RDL – 3 x 10–12
• Glute Bridge Hold – 3 sets
• Abduction Machine – 3 x 15–20
Friday – Back Focus
• Pull Ups / Assisted – 3 x max reps
• Barbell Row – 3 x 8–10
• Lat Pulldown – 3 x 10–12
• Straight Arm Pulldown – 3 x 12–15
• Face Pulls – 3 x 12–15
• Cable Row Finisher – slow tempo
Saturday (Optional)
• Light cardio / recover
The hardest part right now isn’t training, it’s food. Training actually comes really naturally to me. It’s such a big part of my life and routine.
__
A little about me is I’m a little neuro spicy
and my brain is usually running at 100 miles an hour… so the gym is one of the only places where everything goes quiet. It’s where I feel the most grounded.Food is the opposite, at one point in my life I was 126kg which feels like it happened overnight after my mum passed. Losing that weight became an obsession and wasn’t done the right way (not drugs, an eating disorder
)Some days I’m hungry, some days I could honestly forget to eat. I’m trying not to rely on that though just sticking to structure and trusting the process. Reta has helped me with this ALOT!
As for my workouts, I’ve always been very quad dominant and take a lot of pride in my lower body strength. That’s always been my strong point. But now the focus is shifting, really trying to bring up my upper body strength so everything is more balanced and strong overall.
Energy has been pretty steady, no big crashes.
Strength is continuously improving in some areas and holding steady in others, which gives me a lot of confidence going into this.
I’m also really grateful for @Norvex through this. I’ve had so many questions at the most random times and the man has been there whenever he can to answer them. It makes the whole process feel a lot less overwhelming having that kind of support.
In terms of how everything’s working together so far, I’m noticing my feels more controlled (not chaotic like before). Energy is more stable. Recovery between sessions feels smoother. Strength is holding while I build food intake up.
Nothing dramatic yet, but it feels like everything is supporting the process in the background, which is exactly what I wanted.
I’ll do my best to post food, progress pics, and updates along the way, but also juggling running a hair salon and family so time isn’t always on my side. Doing what I can and keeping it real.
I’ll attach photos from before (when I was trying to stay “skinny” and now (beginning this growth phase.
Food (I am a creature of habit).
)
Back Day (today)
! 
I too had a serious sweet tooth! At my worst… I would have smashed two rolls of Oreos and milk at night after dinner. 
. Reta was a game changer for me! Highest I went was 3mg… now I’m just on 1mg per week.
