Gavin’s Log

Sunday morning, after the toilet, before food or water. Same tape, same spots, standing relaxed. Thighs at 20cm above the top of the kneecap, same as before.

Photos: front, side and back, same spot, camera at hip height on a timer. Add them here, then message me "weekly check-in".

Tap ✓ when you've had it as planned, or × if you missed it. Had a different amount? Type what you actually had in the box and it's counted instead.

Something extra

Anything not on the plan. Pick it from My Foods, repeat something recent, or quick-add a one-off.

Egg whites: if Aldi doesn't have them, Coles and Woolworths both sell 500g cartons. Buy 2 a week and keep the second in the freezer until you open it. Only if you can't get them at all: 3 whole eggs (type 3 in Eggs and 0 in Liquid egg whites), and then your yoghurt has to be a high-protein one or you'll come up short on protein.

Yoghurt: best is 8g+ protein and under 1g fat per 100g. A 99% fat free natural is fine. Nothing labelled "Greek-style". The log uses 99% fat free numbers until you send me the label of the one you buy.

* Nexus protein water is collagen. It counts toward your protein, but your muscles can't use it as well as meat, eggs and dairy. At least 120g of your protein has to come from food. The log above shows how much came from food.

Sunday batches

Weigh the whole cooked pot, divide by 7 (14 if you're cooking for two), and weigh each container to that number. One container is 1 portion in the log. 3 days in the fridge, the rest in the freezer; move tomorrow's containers to the fridge the night before.

Weekly Shopping

Aldi, enough for 7 days of the plan above.

Food Rules

• Weigh it and log it. Every day, in the Food Log: tick what you ate, fix any amounts that were different, and add anything extra.
• At least 120g of protein from food. Nexus protein water is collagen, so it counts, but it can't replace meat, eggs and dairy.
• Hunger: the plan is built on volume. Breakfast is a big plate straight after training, and the yoghurt bowl at 9am carries you to lunch. If you're still starving after a full week of this, write down when in your notes.
• Granola is weighed every time. 15g. It's the one calorie-dense thing on the plan.
• Same salt, every day. Same batches, same portions. Swings in salt show up as swings on the scale.
• Eating out: once a week, maximum. Protein and veg, no bread, sauce on the side. Estimate it and log it.
• Away for the weekend? Cook the batches before you go, on the Thursday or Friday night, so you come home to a full fridge. If it still goes wrong, buy the highest-protein option on the menu and log it with its numbers.
• Drinks, on the rare night out: two maximum. Spirit with soda water or a diet mixer, or a small dry white. A glass of water between each. Log them.
• Never: whey, cottage cheese, fat burners. Oats: only the 15g in your granola.
• Travel days: 1,600–1,800 kcal, protein 155g+, logged every day. Pack your Nexus and Qenda.

Your Routine

Wellness is judged in four quarter turns, and your lower body is what wins it. Hold every pose for 20–30 seconds in practice. Judges can keep you in the back pose for 10 seconds or more.

How Practice Ramps Up

• Now until 16 weeks out: 10 minutes on Tuesday, Thursday and Saturday. Barefoot is fine.
• 16 weeks out: book 2–3 sessions with a posing coach. Buy clear heels, which Wellness requires. Practise every day for 15 minutes, in heels.
• 8 weeks out: every day, 20–30 minutes, in heels and your suit. Run the full routine twice each session: walk on, four quarter turns, walk off.
• Show week: short daily run-throughs. Sharp, not exhausting.

Your Videos & Photos

Posing clips: 10–15 seconds per pose, under 20MB. Sunday check-in photos: pick the matching "Check-in" pose for each one so they line up week to week on the Progress tab.

Compare

Pick two clips or photos of the same pose from different weeks.

Learn It

The Week

• Two programs, same days. Heavy legs Monday and Friday in both. Pick which one you're doing on the Today tab before you start. It's your 5-Day unless you switch.
• Do the exercises in the order written. A1 + A2 is a superset: do A1, walk straight to A2 with no rest, then take the rest shown on A2 before going back to A1. That's one round.
• Rest times are on every exercise and the timer button starts them. Straight sets (the 4-Day): the rest shown goes between every set. Heavy lifts get the longest rest. Don't cut it short on hip thrusts, squats and deadlifts.
• RPE is effort out of 10, where 10 is failure. RPE 8 means 2 reps left in the tank.
• Log every set here, not in Everfit. The weight, then the reps for each set. Left and right separately on single-leg glute and leg work.
• Every exercise gets a "Today" target from the last time you did it, whichever day that was: every set at the top of the range, the weight goes up by the smallest jump; half or more of the sets 2+ reps below the bottom of the range, the weight comes down; anything in between, same weight and beat last time's reps set by set.
• Keep the weights. Heavy work is what keeps muscle in a deficit. Reps may dip after week 6; loads don't drop by choice.
• Missed a weekday session? Do it Saturday before your Zone 2, then tick it on the day you missed. Two misses in a week and it goes in the review.
• Emergency swap: sick, calves flaring, work or family emergency, gym closed. Swap two days on the Today tab, on the day or ahead, never after. One a week. The workout and the cardio trade places, and the program you picked moves with the workout.
• Cardio move: can't get your Zone 2 done after lifting? Move it to another day this week from the Today tab, on the day or ahead. One a week. Never onto a day that already has Zone 2: 80 minutes in one go is too much for your calves.
• Training with your friend? Switch that day to the 4-Day before you start logging.
• Log the weight and reps of every set, in both programs. Enter set 1's weight and it copies down to the sets below; change any that were different.
• 4-Day sets are pyramids: add weight each set as the reps drop.
• Machine taken or a joint complaining? Tap "Swap exercise" under it on the Today tab and type what you did instead. Today only. Same sets, reps and rest.
• Finish every day. A day is finished when weight, sleep, steps, water and the food log are in. The next day stays locked until it is. Tap "Finish today's logging" at the bottom of the check-in to close it off; it locks so nothing changes by accident. If a number genuinely can't be found, "Finish anyway" records the gaps for Sunday's review.

Both Programs

The full week of each, for reference. Log on the Today tab.

Cardio

• 10,000 steps every day. Your Garmin's number at bedtime is the number. Cardio sessions count toward it.
• Zone 2 three times a week: Tuesday and Thursday, 35 minutes straight after lifting. Saturday, 45 minutes on its own. Log the type, minutes and average heart rate from your Garmin. Too short, or average heart rate outside Zone 2, and it doesn't count.
• Treadmill incline walk is first choice. Incline 8–12%, 4.5–5.5 km/h. Hands off the rails. Change the incline, not the speed, to stay in Zone 2.
• Stepper when the treadmill's taken. Start at a low level. Your heart rate climbs faster on the stepper, so drop a level the moment you go over Zone 2. No leaning on the rails.
• Saturday outdoors: brisk walk, and find hills.
• Running only counts if you hold Zone 2. When your heart rate goes over, walk until it's back in, then jog again.
• Zone 2 feels like: breathing harder, but you can still speak in full sentences.
• Compression boots every night. Your calves cramp at night without them, and Monday and Friday calf raises make that more likely. If they cramp even with the boots, write it in your notes so I can check your salt and water.

Competitor Extras

• Pick a show in July or August 2027 and enter it above. That's the realistic window: 40–46 weeks from 28 Sep once diet breaks and your trip are counted. Posing, suit, tan and peak week all count back from that date. Check which federations run a Wellness class in WA and whether you want a tested or untested show.
• Book a DEXA scan in the next 2 weeks, then every 12 weeks. Your January scan is 8 months old. It's the only way to know you're losing fat and keeping muscle.
• Sleep 7 hours minimum. Waking at 2:45am means lights out by 7:45pm. Log your Garmin sleep every day.
• Posing starts now: 10 minutes on Tuesday, Thursday and Saturday. In front of a mirror: front, side, back, other side, holding each for 20–30 seconds. Glutes and hamstrings squeezed, waist pulled in, ribs down, shoulders wide. Film the back pose on Saturday and send it with your check-in. Book 2–3 sessions with a posing coach before you're 16 weeks out.
• Weekly photos, Sunday morning: same spot, same light, posing suit or underwear. Front, side and back, relaxed.
• Deload in the diet-break week (w/c 23 Nov): same exercises, same weights, 2 sets each instead of 3–4.
• Keep salt and water the same every day. Your soup and satay mixes are salty. That's fine if it's the same amount daily. Swings in salt show up as swings on the scale.
• No fat burners.
• Eating out: one meal a week, maximum. Protein and veg, no bread, sauce on the side. Add it under Something extra with your best estimate. It still counts as a logged day.

Travel Weeks

• On travel days the tracker swaps your plan: travel session Monday, Wednesday and Friday. Zone 2 walk and posing Tuesday, Thursday and Saturday. Rest Sunday.
• Calories 1,600–1,800, protein 155g+. Log every day in the Food Log. Estimates are fine for meals out, skipping the log isn't.
• 10,000 steps every day. Travel is the easiest time of the year to hit it.
• Weigh in only on the same scale every morning. Hotel scales don't compare with home. Your first weigh-in back home is the one that counts.
• Pack: long resistance bands (light, medium and heavy), a mini-band set, a tape measure, your Nexus protein water and Qenda fibre, and compression socks, plus the boots if they fit.