Welcome back, Jamie.

Week 4 of 12 · Recomposition block · Member since March 2026

Today's sessionToday's meals

Protocol progress

33% · wk 4/12

Recomp — Upper/Lower · 4 days

Sessions this week

2/4 done

Next: Upper A · today 6:00 PM

Weight — 7d avg

82.4kg · -0.6

On target for 0.6%/wk loss

Member savings YTD

$412saved

Across 9 orders storewide

Your plans

Training & nutrition

TrainingRecomposition — 12 WeekUpper/Lower + conditioning · 5 days/week

Manage

NutritionRecomposition — 2,650 kcal2,650 kcal · 200P / 320C / 65F

Manage

EV-HUB / TRN

This week's training

Open block →

12Nov

Upper A · Push focusBench 4×5 · DB Press · Cable Fly

Today

11Nov

Rest / Mobility20 min hip + T-spine flow

Done

10Nov

Lower A · Squat priorityBack Squat 5×3 · RDL · Split Squat

Done

13Nov

Pull A · Row focusWeighted Chin · Chest Row · Curl

Wed

15Nov

Lower B · DeadliftDeadlift 4×3 · Front Squat · Hamstring

Fri

EV-HUB / NTR

Today's macros

Meal plans →

2,180/ 2,650 kcal

Protein172 / 200 g

Carbs246 / 320 g

Fat52 / 65 g

Water2.4 / 3.5 L

Training day plan — adjusted for tonight's Upper A session.

EV-HUB / MPL

Today's meal plan

Full week →

BreakfastOats, whey, blueberries520 kcal

LunchChicken, rice, greens640 kcal

SnackGreek yogurt, almonds380 kcal

Pre-trainRice cakes + honey220 kcal

DinnerSirloin, potato, salad720 kcal

EV-HUB / QA

Live Q&A

Archive →

This week — Cutting through a plateauWed 13 Nov · 7:00 PM AEST

Reserve seat

Ep 042 · Sleep, cortisol and fat lossRecorded 12 Jul · 58 min

Watch

Ep 041 · Training around an injuryRecorded 5 Jul · 47 min

Watch

Account

Your details

Member · Annual

NameJamie Rowe

Emailjamie.rowe@evidencelabs.com.au

Member IDEL-M-00214

Member since14 March 2026

GoalRecomposition · -6 kg by Feb

Height / Weight182 cm · 82.4 kg

Shipping17 Roseneath St, Clifton Hill VIC 3068

Membership

Plan & billing

Manage →

PlanMember · Annual

Rate$549 / year

Renews14 March 2027

PaymentVisa •••• 4429

Member discount15% storewide · auto-applied

Giveaway entries8 months active

Status● Active

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