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Approved Log My Test E and Retatrutide cycle log

rustle

rustle

V.I.P.
EVO Logger
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
 
Monday 5 May 2025:
Pinned 0.5ml Test E and 1mg of Retatrutide from a new source last night.

Food:
Breakfast: 2x scrambled eggs with cheese, black coffee, metamucil
Morning snack: 1x Banana, 45g protein shake
Skipped all other meals for the day - see below

Training (12:30pm):
Quick blast session on lunch break.
Leg Press: 85kg x 15, 115kg x 15, 145kg x 12, 165kg x 12, 185kg x 8
Lying leg/hamstring curl: 39kg x 12, 46kg x 12, 60kg x 10, 60kg x 8
Standing Calf Raise: 145kg x 12, 185kg x 10, 195kg x 10, 195kg x 10
Leg Extension: 47kg x 15, 61kg x 12, 68kg x 12, 75kg x 10

General Health and Wellbeing:
Felt terrible all day. Had intense heartburn preventing me from eating most of the day and actually induced vomitting post workout.
 
Tuesday 6 May 2025:

Food (1700cals):
Breakfast: 1/2 cup oats, 45g protein, Black coffee, metamucil
Morning snack: 1x Banana
Lunch: Chicken breast, 1 cup mixed vegetables
Dinner: Chicken schnitzel, white rice, broccoli
PWO 45g protein Shake

Training (8:00pm) - Upper Body 1:
Bench Press: 40kg x 15, 60kg x 12, 70kg x 8, 70kg x 8, 80kg x 4
Pec-Dec: 40kg x 12, 60kg x 12, 68kg x 12, 82kg x 8 + dropset 47kg x 12
Incline Dumbell Press: 20kg x 12, 22.5kg x 10, 25kg x 8, 25kg x 5 (failed) + dropset 15kg x 10
Tricep Pushdown: 21.5kg x 15, 28kg x 10, 28kg x 10, 32.5kg x 8, 32.5 x 8 + dropset 17.5kg x 12
Barbell Bicep Curls: 20kg x 12, 25kg x 10, 25kg x10, 30kg x 6 + dropset 15kg 7/7/7

General Health and Wellbeing:
Felt much better today compared to yesterday although body feels tired in general. Feet are in a constant aching state (and have been for a couple of weeks now) and my skin continues to feel overly sensitive (not painful) everywhere below the waist.
Lifts in the gym showed minor improvement although stamina to complete all sets is not there yet. In general strength is returning fairly rapidly, but still a long way off what i used to be able to do.
 
Test E and current supply of retratrutide care of @Raptor Labs
No bloods done since starting cycle, but test e pins well and has shrunk my testicles significantly.

note: the first 4 weeks of retatrutide was through another vendor as per my linked previous discussion. Although the appetite suppression was VERY real, i did not experience any weight loss. I am keen to see how things go with the new supply from @Raptor Labs :)
 
rustle said:
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
Click to expand...

rustle said:
Monday 5 May 2025:
Pinned 0.5ml Test E and 1mg of Retatrutide from a new source last night.

Food:
Breakfast: 2x scrambled eggs with cheese, black coffee, metamucil
Morning snack: 1x Banana, 45g protein shake
Skipped all other meals for the day - see below

Training (12:30pm):
Quick blast session on lunch break.
Leg Press: 85kg x 15, 115kg x 15, 145kg x 12, 165kg x 12, 185kg x 8
Lying leg/hamstring curl: 39kg x 12, 46kg x 12, 60kg x 10, 60kg x 8
Standing Calf Raise: 145kg x 12, 185kg x 10, 195kg x 10, 195kg x 10
Leg Extension: 47kg x 15, 61kg x 12, 68kg x 12, 75kg x 10

General Health and Wellbeing:
Felt terrible all day. Had intense heartburn preventing me from eating most of the day and actually induced vomitting post workout.
Click to expand...

rustle said:
Tuesday 6 May 2025:

Food (1700cals):
Breakfast: 1/2 cup oats, 45g protein, Black coffee, metamucil
Morning snack: 1x Banana
Lunch: Chicken breast, 1 cup mixed vegetables
Dinner: Chicken schnitzel, white rice, broccoli
PWO 45g protein Shake

Training (8:00pm) - Upper Body 1:
Bench Press: 40kg x 15, 60kg x 12, 70kg x 8, 70kg x 8, 80kg x 4
Pec-Dec: 40kg x 12, 60kg x 12, 68kg x 12, 82kg x 8 + dropset 47kg x 12
Incline Dumbell Press: 20kg x 12, 22.5kg x 10, 25kg x 8, 25kg x 5 (failed) + dropset 15kg x 10
Tricep Pushdown: 21.5kg x 15, 28kg x 10, 28kg x 10, 32.5kg x 8, 32.5 x 8 + dropset 17.5kg x 12
Barbell Bicep Curls: 20kg x 12, 25kg x 10, 25kg x10, 30kg x 6 + dropset 15kg 7/7/7

General Health and Wellbeing:
Felt much better today compared to yesterday although body feels tired in general. Feet are in a constant aching state (and have been for a couple of weeks now) and my skin continues to feel overly sensitive (not painful) everywhere below the waist.
Lifts in the gym showed minor improvement although stamina to complete all sets is not there yet. In general strength is returning fairly rapidly, but still a long way off what i used to be able to do.
Click to expand...

rustle said:
Test E and current supply of retratrutide care of @Raptor Labs
No bloods done since starting cycle, but test e pins well and has shrunk my testicles significantly.

note: the first 4 weeks of retatrutide was through another vendor as per my linked previous discussion. Although the appetite suppression was VERY real, i did not experience any weight loss. I am keen to see how things go with the new supply from @Raptor Labs :)
Click to expand...
@rustle now fully welcome to the EVO family :D we are happy to see you sharing.

What we need is for you to share a picture of you with face blurred so we can see your base, what are we working with. We are a NO judgement zone in the EVO family, you have nothing to worry about.

I did see your diet and training but please keep sharing we need to understand baseline here.

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. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more :)
 
rustle said:
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
Click to expand...
@rustle I don't know why you aren't dropping body fat. you should on the reta if you have been on it for 4 weeks. i remember we discussed this on your last thread. might be fake
 
rustle said:
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
Click to expand...
@rustle bro the supps look good. n2guard for real men that smart
 
stevesmi said:
@rustle I don't know why you aren't dropping body fat. you should on the reta if you have been on it for 4 weeks. i remember we discussed this on your last thread. might be fake
Click to expand...

Yeah i dont know either. appetite suppression has been very real, to the point of hating/dreading trying to eat. ive never tried tirz or reta before so dont really know sides/effects and how my body should respond. I only know that i see posts of people losing massive amounts of weight over a month and here i am wondering WTF my body is doing.

Started the @Raptor Labs supply of reta from this week though so will be monitoring everything very closely. Fingers crossed i start getting the results im looking for!
 
LevButlerov said:
@rustle now fully welcome to the EVO family :D we are happy to see you sharing.

What we need is for you to share a picture of you with face blurred so we can see your base, what are we working with. We are a NO judgement zone in the EVO family, you have nothing to worry about.

I did see your diet and training but please keep sharing we need to understand baseline here.

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. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more :)
Click to expand...
@rustle please answer my questions above and post a pic
https://www.evolutionary.org/forums/threads/my-test-e-and-retatrutide-cycle-log.104587/post-1743934
 
rustle said:
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
Click to expand...
How do you think that's gone so far? I'm thinking good as taking control of training and food can be empowering.
 
rustle said:
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
Click to expand...
@rustle bros we love this. you won't go wrong with this training routine
 
rustle said:
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
Click to expand...
@rustle Really looking forward to this one. You're gonna do a great job on this. The training routine is on point.
 
rustle said:
Yeah i dont know either. appetite suppression has been very real, to the point of hating/dreading trying to eat. ive never tried tirz or reta before so dont really know sides/effects and how my body should respond. I only know that i see posts of people losing massive amounts of weight over a month and here i am wondering WTF my body is doing.

Started the @Raptor Labs supply of reta from this week though so will be monitoring everything very closely. Fingers crossed i start getting the results im looking for!
Click to expand...
@rustle well now that you are logging things we will be able to see what is going on.
 
rustle said:
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
Click to expand...
@rustle only been 4 weeks on the reta. give it more time

you are taking a big dose
 
rustle said:
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
Click to expand...
@rustle Proud of you, man. Keep up the good work.

Nice structure to your training during the week. I like the split routine and the cardio for 1 hour.
 
rustle said:
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
Click to expand...
Awesome start and congratulations on the log 💪
 
Wednesday 7 May 2025:
Pinned 0.5ml Test E and 1mg of Retatrutide last night.

Food (1500cals):
Breakfast: 3x scrambled eggs with cheese, 1 slice bacon, black coffee, metamucil
Morning snack: 1x Banana, 45g protein shake
Lunch: Chicken Breast
Dinner: 200g Scotch Fillet, Sweet potato, zucchini

Training:
Today was to be my regular cardio session but once again i just generally felt sick and exhausted, Decided to take a rest day.

General Health and Wellbeing:
Felt terrible all day. Had intense heartburn once again. This hasnt been common for me prior to this cycle. Given reta is the only thing ive never taken before, i have to assume its related to that. going to keep pushing through though and try to find a suitable solution to resolve the symptoms.
Additionally still suffering from sore, aching feet. Seems very much related to the heels of my feet. Again this has only started since running this cycle, however there is a high likelihood my form on squats is contributing to this. I'll make some adjustments and see how things go.
 
Thursday 8 May 2025:

Food (700cals):
Breakfast: cappuccino, metamucil
Morning snack: 1x Banana, 1x Redbull
Lunch: 45g protein shake
Dinner: nothing

Training:
Skipped training today - see below

General Health and Wellbeing:
Still felt terrible all day. Heartburn didnt return today however body just feels exhausted. Slept funny overnight and have pain in left shoulder/neck area causing discomfort when turning my head to the right.
Had a flu shot at work at lunch time and by 2pm severe exhausting took over. Struggled to stay awake all afternoon. Took food home for the family and went straight to bed.
 
Mobster said:
How do you think that's gone so far? I'm thinking good as taking control of training and food can be empowering.
Click to expand...
So far ive seen no drastic side effects of coming off. That said, things that i used to just let slide, are now bothering me more. Honestly part of the reason i was on antidepressants was to try keep the peace at home with the wife - it would de-sensitise me to the sh!t im expected to put up with.

Not a healthy reason to be medicated and really is just an enabler for unacceptable behaviour.

I needed to feel more like a man, and less like a slave/bitch. On that front, this is definitely a step in the right direction. Taking control of my health, my body and my general sense of worth is critical.
 
rustle said:
Wednesday 7 May 2025:
Pinned 0.5ml Test E and 1mg of Retatrutide last night.

Food (1500cals):
Breakfast: 3x scrambled eggs with cheese, 1 slice bacon, black coffee, metamucil
Morning snack: 1x Banana, 45g protein shake
Lunch: Chicken Breast
Dinner: 200g Scotch Fillet, Sweet potato, zucchini

Training:
Today was to be my regular cardio session but once again i just generally felt sick and exhausted, Decided to take a rest day.

General Health and Wellbeing:
Felt terrible all day. Had intense heartburn once again. This hasnt been common for me prior to this cycle. Given reta is the only thing ive never taken before, i have to assume its related to that. going to keep pushing through though and try to find a suitable solution to resolve the symptoms.
Additionally still suffering from sore, aching feet. Seems very much related to the heels of my feet. Again this has only started since running this cycle, however there is a high likelihood my form on squats is contributing to this. I'll make some adjustments and see how things go.
Click to expand...

rustle said:
Thursday 8 May 2025:

Food (700cals):
Breakfast: cappuccino, metamucil
Morning snack: 1x Banana, 1x Redbull
Lunch: 45g protein shake
Dinner: nothing

Training:
Skipped training today - see below

General Health and Wellbeing:
Still felt terrible all day. Heartburn didnt return today however body just feels exhausted. Slept funny overnight and have pain in left shoulder/neck area causing discomfort when turning my head to the right.
Had a flu shot at work at lunch time and by 2pm severe exhausting took over. Struggled to stay awake all afternoon. Took food home for the family and went straight to bed.
Click to expand...
@rustle heartburn, start drinking apple cider vinegar with warm water 1tbps and up the probiotics.

You need to cut the redbull and start eating more, actual protein bars and shakes if you cant get enough solid food in.

We are waiting for you to share a pic of you face blurred.
 
LevButlerov said:
@rustle heartburn, start drinking apple cider vinegar with warm water 1tbps and up the probiotics.

You need to cut the redbull and start eating more, actual protein bars and shakes if you cant get enough solid food in.

We are waiting for you to share a pic of you face blurred.
Click to expand...
Oh i generally avoid redbull. It was just a crutch yesterday to try and get some form of energy into/out of my body.

Working on photos. I dont actually have a good spot at home to get full body shots in a mirror and not asking the wife to take them for me. She doesnt know im on a cycle and i dont feel like getting into that argument right now.
 
rustle said:
o far ive seen no drastic side effects of coming off. That said, things that i used to just let slide, are now bothering me more. Honestly part of the reason i was on antidepressants was to try keep the peace at home with the wife - it would de-sensitise me to the sh!t im expected to put up with.

Not a healthy reason to be medicated and really is just an enabler for unacceptable behaviour.
Click to expand...
We are here for you rustle, stay strong bro, you made the right decision on kicking the antidepressants. Were any of them SSRIs?
 
Freki said:
Doing great mate. Very good updates.
Maybe skip the reta today give it a few days to all calm down. Half life is 6 days
Click to expand...
I pinned last night. Same dosage. I've been thinking about dropping it for a week as im going away for a couple of days with the wife next weekend and want to be able to enjoy eating at the nice restaurants i've booked....but the obsessive part of me is telling i cant change from my plan/routine or i'll ruin everything.
 
rustle said:
I pinned last night. Same dosage. I've been thinking about dropping it for a week as im going away for a couple of days with the wife next weekend and want to be able to enjoy eating at the nice restaurants i've booked....but the obsessive part of me is telling i cant change from my plan/routine or i'll ruin everything.
Click to expand...
I suppose the other view is, you might ruin everything if you don't change the plan. Mind games are tiring for sure
 
rustle said:
Oh i generally avoid redbull. It was just a crutch yesterday to try and get some form of energy into/out of my body.

Working on photos. I dont actually have a good spot at home to get full body shots in a mirror and not asking the wife to take them for me. She doesnt know im on a cycle and i dont feel like getting into that argument right now.
Click to expand...
You don't need full body, just do a bathroom mirror shot, easy. @rustle
 
Freki said:
I suppose the other view is, you might ruin everything if you don't change the plan. Mind games are tiring for sure
Click to expand...
Amazing how just reading something that makes perfect sense can completely change your point of view!

I think ill drop the reta for a week, assess sides and try introducing at a lower dose again.
 
rustle said:
This log will detail my recomp cycle as a continuation from my previous thread in relation to gaining weight on retatrutide:
https://www.evolutionary.org/forums/threads/weight-gain-on-retatrutide.104518/

Cycle Objective:
Reduce bf% while maintaining/building lean muscle. Cycled off 4yrs of antidepressants and recommencing structured training after many years of neglect.

My stats at start:
  • 40 yrs old
  • 5'10
  • 27% bf
Bloods:
  • Total Testosterone (Siemens): 10.1 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 254.9 pmol/L (255.0-725.0)
Cycle:
125mg Test E - EOD
1mg Retatrutide - EOD
Arimidex as/if needed

Supps:
N2Guard
Multivitamin
Metamucil

Training routine:
  • Monday: Lower Body
  • Tuesday: Upper body
  • Wednesdy: 1hr cardio
  • Thursday: Lower Body
  • Friday: Upper Body 2
Summary to date:
  • Currently 4 weeks into cycle of test E and retatrutide
  • Starting weight was 91kg - 27% bf
  • Current weight 93kg - 27% bf
  • 1400-1700 cals/day
Click to expand...
@rustle nice start to the log! I’ll be following along to see the progress
 
rustle said:
Amazing how just reading something that makes perfect sense can completely change your point of view!

I think ill drop the reta for a week, assess sides and try introducing at a lower dose again.
Click to expand...
I dont think dropping retatrutide is needed, following a strict plan is way more of a need here. @rustle
We still haven't see your daily diet, training or pics.
 
Friday 9 May 2025:
Pinned 0.5ml Test E and 1mg of Retatrutide last night.

Food (1350cals):
Breakfast: banana, cappuccino, metamucil
Morning snack: 22.5g Protein shake
Lunch: 2 eggs roll
PWO: 45g Protein shake
Dinner: 100g beef mince mixed with mashed potato and cheese

Training (1pm):
Quick session
Deadlift: 60kg x 12, 80kg x 10, 100kg x 5, 100kg x 5 + DS 60kg x 6
Seated Row (cable): 30kg x 15, 40kg x 12, 50kg x 10, 60kg x 8, 60kg x 7 + DS 30kg x 10
Dumbell overhead press: 15kg x 15, 20kg x 10, 25kg x 6, 25kg x 6 + DS 12.5kg x 10
Reverse Pec-deck/Delt: 19kg x 12, 26kg x 12, 33kg x 8, 33kg x 9 + DS 19kg x 10

General Health and Wellbeing:
Still feeling the pain in my left shoulder/neck area. Decided to push through it and try get my regular session in. Had to skip a couple of exercises due to time constraints.
Still a struggle to get food down. Maintaining a pretty large deficit but still seeing no movement in the scales.
 
LevButlerov said:
I dont think dropping retatrutide is needed, following a strict plan is way more of a need here. @rustle
We still haven't see your daily diet, training or pics.
Click to expand...
My diet will be posted on a daily basis based on when i log. Im not following a specific meal plan, but rather logging the foods that i am eating, and attempting to increase/decrease based on how the day has gone.

photos now attached. smiley face chosen to reflect my current self assessment :( haha
 

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Shouldn't be ai
 
rustle said:
My diet will be posted on a daily basis based on when i log. Im not following a specific meal plan, but rather logging the foods that i am eating, and attempting to increase/decrease based on how the day has gone.

photos now attached. smiley face chosen to reflect my current self assessment :( haha
Click to expand...
@rustle you look great, this is a good start, you have a strong base and big arms in the pic :D thank you for sharing.

EVO is a no judgement zone, dont worry we'll help you get to your goals.

Can you start posting the foods you log? and the training /cardio you do please?
 
Saturday 10 May 2025:

Food (1350cals):
Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Still feeling the pain in my left shoulder/neck area but improving. Heartburn returned around 4pm today. Drinking 2 full cups of water quickly seemed to make it subside
 
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
 
rustle said:
Saturday 10 May 2025:

Food (1350cals):
Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Still feeling the pain in my left shoulder/neck area but improving. Heartburn returned around 4pm today. Drinking 2 full cups of water quickly seemed to make it subside
Click to expand...

rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
@rustle heartburn in general you should get some apple cider vinegar with water in case it comes bgack.

You need to cut your bread and add more protein.
 
rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
@rustle reta heartburn is a well known side effect. has to do with the way it acts in the body. you need to make sure you eliminate foods that cause heartburn while on it!
 
rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
@rustle It bro, looking really good on this. Glad that your neck and shoulder are feeling better.
 
rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
@rustle Bros. You looking incredible on this. Keep up the good work. Seems like you're getting some good fiber.
 
rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
Stevesmi has previously mentioned bile issues I believe
 
rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
@rustle you are looking great! always a good thing to have your neck feel better. sucks having a bad neck!
 
rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
@rustle Reta stays in your system for weeks after stopping. it was designed that way, so that people didn't have to inject daily
 
rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
@rustle Excellent job on this man. Lots of different exercises that you're putting together. I like the different foods.
 
Monday 12 May 2025:

Food (cals unknown ~2200):
Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cup white rice, mexican seasoned chicken thigh, avocado
Dinner: Pizza (not good, but it was a family dinner with extended family so had to enable myself a cheat day)
Before bed: 45g protein shake

Training:
Skipped

General Health and Wellbeing:
Exhausted. Was up all night with my little boy (4) who has a chest infection and then took the day off work to stay with him. Had zero time or energy to squeeze a workout in.
 
rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
Be interesting
Seeing if you notice any sides and what they are
 
Tuesday 13 May 2025:
Pinned 0.5ml Test E last night

Food (cals unknown ~1750):
Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cup white rice, mexican seasoned chicken thigh, avocado
PWO: 45g Protein Shak
Dinner: Creamy garlic and mushroom chicken thigh, roasted potato, brocollini
Before bed: 45g protein shake

Training:
Bench Press: 60kg x 10, 70kg x 6, 70kg x 5, 70kg x 4 + DS 40kg x 10
Dumbell Flys: 20kg x 12, 35kg x 10, 40kg x 7, 40kg x 6 + DS 20kg x 10
Incline Bench - Dumbell: 25kg x 15, 45kg x 8, 50kg x 5, 50kg x 8
Tricep Pushdown: 21.5kg x 15, 25kg x 10, 27.5kg x 8, 32.5kg x 5
Barbell Bicep curls: 20kg x 15, 25kg x 10, 25kg x 10, 30kg x 7, 30kg x 7
Overhead Cable Bicep Curls: 20kg x 15, 25kg x 10, 25kg x 10, 30kg x 8 + DS 20kg x 8
Assisted Dips: 10, 10, 10

General Health and Wellbeing:
Heartburn symptoms still havent returned since stopping the reta. Appetite is also returning. Generally feeling "better" without the reta.
Workout felt good. Great pumps. Skin feels tighter and my excessive bf% although there, feels less "floppy".
 
rustle said:
Monday 12 May 2025:

Food (cals unknown ~2200):
Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cup white rice, mexican seasoned chicken thigh, avocado
Dinner: Pizza (not good, but it was a family dinner with extended family so had to enable myself a cheat day)
Before bed: 45g protein shake

Training:
Skipped

General Health and Wellbeing:
Exhausted. Was up all night with my little boy (4) who has a chest infection and then took the day off work to stay with him. Had zero time or energy to squeeze a workout in.
Click to expand...

rustle said:
Tuesday 13 May 2025:
Pinned 0.5ml Test E last night

Food (cals unknown ~1750):
Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cup white rice, mexican seasoned chicken thigh, avocado
PWO: 45g Protein Shak
Dinner: Creamy garlic and mushroom chicken thigh, roasted potato, brocollini
Before bed: 45g protein shake

Training:
Bench Press: 60kg x 10, 70kg x 6, 70kg x 5, 70kg x 4 + DS 40kg x 10
Dumbell Flys: 20kg x 12, 35kg x 10, 40kg x 7, 40kg x 6 + DS 20kg x 10
Incline Bench - Dumbell: 25kg x 15, 45kg x 8, 50kg x 5, 50kg x 8
Tricep Pushdown: 21.5kg x 15, 25kg x 10, 27.5kg x 8, 32.5kg x 5
Barbell Bicep curls: 20kg x 15, 25kg x 10, 25kg x 10, 30kg x 7, 30kg x 7
Overhead Cable Bicep Curls: 20kg x 15, 25kg x 10, 25kg x 10, 30kg x 8 + DS 20kg x 8
Assisted Dips: 10, 10, 10

General Health and Wellbeing:
Heartburn symptoms still havent returned since stopping the reta. Appetite is also returning. Generally feeling "better" without the reta.
Workout felt good. Great pumps. Skin feels tighter and my excessive bf% although there, feels less "floppy".
Click to expand...
@rustle are you saying you had issues with feeling on retatrutide, can you tell us more? how do you feel before after? important for us.

The food you're going up I see, get more protein in the food.
 
LevButlerov said:
@rustle are you saying you had issues with feeling on retatrutide, can you tell us more? how do you feel before after? important for us.

The food you're going up I see, get more protein in the food.
Click to expand...
I was taking 1mg of reta EOD. The appetite suppression was excellent, hated the thought of food. Had zero desire to eat or ingest anything bad for me.
I was not losing ANY weight at all though (gaining infact), despite being in a caloric deficit (per my food logs).

As far as sides go, i was experiencing heartburn on a near daily basis. It would come and go but really made eating and training difficult. At times it would be so bad it was near (and actual once) vomit inducing.

Additionally i was experiencing a sensation in my skin, particularly below the waist where it felt really "hypersensitive". Not painful, but where it was like every hair on my legs could feel every fibre of my clothing at all times.

I've now skipped two doses of reta and the heartburn hasnt returned yet. The hypersensitive skin feeling has also subsided. Im going to stay off the reta until sunday and try re-introducing at 0.5mg OED to see if any sides return.
 
rustle said:
I was taking 1mg of reta EOD. The appetite suppression was excellent, hated the thought of food. Had zero desire to eat or ingest anything bad for me.
I was not losing ANY weight at all though (gaining infact), despite being in a caloric deficit (per my food logs).

As far as sides go, i was experiencing heartburn on a near daily basis. It would come and go but really made eating and training difficult. At times it would be so bad it was near (and actual once) vomit inducing.

Additionally i was experiencing a sensation in my skin, particularly below the waist where it felt really "hypersensitive". Not painful, but where it was like every hair on my legs could feel every fibre of my clothing at all times.

I've now skipped two doses of reta and the heartburn hasnt returned yet. The hypersensitive skin feeling has also subsided. Im going to stay off the reta until sunday and try re-introducing at 0.5mg OED to see if any sides return.
Click to expand...
@rustle what brand of retatrutide were you using? can you share pics please.

have you share your feedback on our retatrutide thread?
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/
 
rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
@rustle Good to hear your neck and shoulder are better! Injuries are the worst!
 
rustle said:
Sunday 11 May 2025:
Pinned 0.5ml Test E last night. Skipped the reta to judge impact on sides.

Food (1350cals):
Same as yesterday

Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cooked chicken thigh, cheese, coleslaw, bread roll
Dinner: None
Before bed: 45g protein shake

Training:
None. Rest day

General Health and Wellbeing:
Neck and shoulder feeling much better. Still feeling full all day even without taking reta though i suppose to be expected given how long it should still be in my system for. Notably i did not get any heatburn effects today at all, perhaps the reta is the cause afterall. I will monitor this over the next week and see.
Click to expand...
@rustle glad to see your neck and shoulder are feeling better man. Seems like the Reta is still active also
 
rustle said:
Tuesday 13 May 2025:
Pinned 0.5ml Test E last night

Food (cals unknown ~1750):
Breakfast: 1/2 cup oats, protein powder, metamucil
Lunch: 1 cup white rice, mexican seasoned chicken thigh, avocado
PWO: 45g Protein Shak
Dinner: Creamy garlic and mushroom chicken thigh, roasted potato, brocollini
Before bed: 45g protein shake

Training:
Bench Press: 60kg x 10, 70kg x 6, 70kg x 5, 70kg x 4 + DS 40kg x 10
Dumbell Flys: 20kg x 12, 35kg x 10, 40kg x 7, 40kg x 6 + DS 20kg x 10
Incline Bench - Dumbell: 25kg x 15, 45kg x 8, 50kg x 5, 50kg x 8
Tricep Pushdown: 21.5kg x 15, 25kg x 10, 27.5kg x 8, 32.5kg x 5
Barbell Bicep curls: 20kg x 15, 25kg x 10, 25kg x 10, 30kg x 7, 30kg x 7
Overhead Cable Bicep Curls: 20kg x 15, 25kg x 10, 25kg x 10, 30kg x 8 + DS 20kg x 8
Assisted Dips: 10, 10, 10

General Health and Wellbeing:
Heartburn symptoms still havent returned since stopping the reta. Appetite is also returning. Generally feeling "better" without the reta.
Workout felt good. Great pumps. Skin feels tighter and my excessive bf% although there, feels less "floppy".
Click to expand...
@rustle good to know you feeling better bro....keep it up.......
 
I have returned home. It's now been a week since stopping the reta. I haven't had any more heartburn issues or skin hyper sensitivity. I feel.confident stating both these sides were related to the reta.

My appetite is back to normal. I don't dread the thought of eating anymore.

Now I would like to re-introduce the reta. I'm thinking of going to 0.5mg EOD and assessing sides after a week.
 
rustle said:
I have returned home. It's now been a week since stopping the reta. I haven't had any more heartburn issues or skin hyper sensitivity. I feel.confident stating both these sides were related to the reta.

My appetite is back to normal. I don't dread the thought of eating anymore.

Now I would like to re-introduce the reta. I'm thinking of going to 0.5mg EOD and assessing sides after a week.
Click to expand...
Interesting, I would like to see your whole diet during the retatrutide use but its already done, thats likely related to your diet overall. @rustle

you can post an update here too please
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/
 
Sunday 18 May 2025:

Food (1650cals):
Breakfast: 45g protein, 1/2 cup oats, metamucil
Morning snack: Protein Bar
Lunch: 45g protein shake
Dinner: Chicken Kiev
PWO: 45g protein shake

Other: ghost hydration powder with 500ml water and 1x tbl spoon apple cider vinegar

Training:
Upper Body 2
Deadlift: 80kg x 12, 100kg x 5, 100kg x 5, 100kg x 5, 80kg x 6 - Grip strength fails before lifts fail. I want to avoid using straps if i can. Clearly i need to work on grip strength
Overhead Dumbell Press: 30kg x 12, 50kg x 10, 50kg x 9, 55kg x 5
Shrugs: 40kg x 15, 60kg x 12, 60kg x 15, 70kg x 10
Pull-ups (40kg assist): 10, 10, 10
Reverse Pecdec/Delts: 19kg x 15, 26kg x 12, 33kg x 8, 33kg x 8 + DP 19kg x 10

General Health and Wellbeing:
Still feeling good overall. Re-introduced reta at 0.5mg @ 11am. By 4pm i had a mild feeling of heartburn coming on. I mixed some ghost hydration powder with water and apple cider vinegar as @LevButlerov suggested. Sipped on that for about 20 minutes. Kept the feeling at bay.
Workout felt really good. Great pumps and feeling very solid overall. Starting to see visual progress in multiple locations, but still hidden away behind excess body fat.
 
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
 
rustle said:
Sunday 18 May 2025:

Food (1650cals):
Breakfast: 45g protein, 1/2 cup oats, metamucil
Morning snack: Protein Bar
Lunch: 45g protein shake
Dinner: Chicken Kiev
PWO: 45g protein shake

Other: ghost hydration powder with 500ml water and 1x tbl spoon apple cider vinegar

Training:
Upper Body 2
Deadlift: 80kg x 12, 100kg x 5, 100kg x 5, 100kg x 5, 80kg x 6 - Grip strength fails before lifts fail. I want to avoid using straps if i can. Clearly i need to work on grip strength
Overhead Dumbell Press: 30kg x 12, 50kg x 10, 50kg x 9, 55kg x 5
Shrugs: 40kg x 15, 60kg x 12, 60kg x 15, 70kg x 10
Pull-ups (40kg assist): 10, 10, 10
Reverse Pecdec/Delts: 19kg x 15, 26kg x 12, 33kg x 8, 33kg x 8 + DP 19kg x 10

General Health and Wellbeing:
Still feeling good overall. Re-introduced reta at 0.5mg @ 11am. By 4pm i had a mild feeling of heartburn coming on. I mixed some ghost hydration powder with water and apple cider vinegar as @LevButlerov suggested. Sipped on that for about 20 minutes. Kept the feeling at bay.
Workout felt really good. Great pumps and feeling very solid overall. Starting to see visual progress in multiple locations, but still hidden away behind excess body fat.
Click to expand...

rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
@rustle yes if you stop a GLP1 you will gain weight for sure. It's just a fact of life.

You need to mode your diet, start adding more high fiber foods and fiber in generally. get psyllium husk powder not metamucil, drink 2 times per day.
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
@rustle cardio is looking on point. 20 minutes of incline treadmill 6mg/h is solid. burn some good cals
 
LevButlerov said:
@rustle yes if you stop a GLP1 you will gain weight for sure. It's just a fact of life.

You need to mode your diet, start adding more high fiber foods and fiber in generally. get psyllium husk powder not metamucil, drink 2 times per day.
Click to expand...
Metamucil is 3.4g psyllium husk per serving and i have 2 servings each morning. How much do you recommend taking daily?
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
@rustle bro if knees no good then try changing your stance on squats. or try lunges instead.
you get good results that way
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
@rustle Bros. Continue to weigh yourself. Let's see what ends up happening going forward. You might be dealing with some rebound.
 
rustle said:
Metamucil is 3.4g psyllium husk per serving and i have 2 servings each morning. How much do you recommend taking daily?
Click to expand...
About 15-20 grams of psyllium husk ED plan for it @rustle
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
Wrap, strap or sleeve it
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
@rustle This is another quality workout. Keep up the good work. I like the food and I like the training, although it is a bit late to train, does it affect your sleep?
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
@rustle Looking really nice on this. The food looks to be on point in the training is excellent. Nice job putting in the time for the cardio as well.
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
This is a hardcore iron update right here. I like the lower body training and I like that you update us on your well-being and your General Health. That's a really cool little thing to add as a note.
 
ROIDDERS said:
@rustle This is another quality workout. Keep up the good work. I like the food and I like the training, although it is a bit late to train, does it affect your sleep?
Click to expand...
Training that late does affect my sleep slightly unfortunately. mostly with the need to wake up and pee though due to have a PWO shake so late at night and having drank plenty of fluids during my session.

I try to train during my lunch break as often as possible. I work from home a couple of days a week and the gym isnt too far. On the other days i cant get there until ive put the kids to sleep and got everything else sorted around the house which usually means starting sometime between 8:30 an 9pm.

Morning sessions are out of the question as i have to get the kids ready for school and drop them off before starting work.
We do what we have to, right?
 
rustle said:
Training that late does affect my sleep slightly unfortunately. mostly with the need to wake up and pee though due to have a PWO shake so late at night and having drank plenty of fluids during my session.

I try to train during my lunch break as often as possible. I work from home a couple of days a week and the gym isnt too far. On the other days i cant get there until ive put the kids to sleep and got everything else sorted around the house which usually means starting sometime between 8:30 an 9pm.

Morning sessions are out of the question as i have to get the kids ready for school and drop them off before starting work.
We do what we have to, right?
Click to expand...
yeah i don't like to train past 5pm for that reason. but you gotta do what you gotta do
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...

rustle said:
Thanks mate. I like to record how i feel each day. Gives me traceability back to when any symptoms may have originated.
Click to expand...
thats a smart strategy
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
Overeating happens just dont make it a habit you will be fine and bounce back.
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
@rustle Good job on resting after tweaking that knee! If it gets any worse look at peptides!
 
Tuesday 20 May 2025:

Food (1800cals):
Breakfast: 45g protein, cappuccino, metamucil
Lunch: 45g protein shake, metamucil
Dinner: 2 chicken thighs, mixed veg, metamucil
PWO: 45g protein shake

Training (1pm):
Upper Body 1
Bench Press: 60kg x 12, 70kg x 8, 70kg x 6 + DS 40kg x 10
Dumbell Flys: 20kg x 15, 30kg x 12, 40kg x 10, 50kg x 6 + DS 25kg x 10
Incline Dumbell Bench: 35kg x 12, 50kg x 9, 50kg x 6
Tricep Pushdowns: 15kg x 15, 28.75kg x 12, 32.5kg x 10, 36.25kg x 6 + DS 17.5kg x 10
Barbell Bicep Curls: 25kg x 12, 30kg x 6, 30kg x 6
Overhead cable bicep curls: 20kg x 15, 25kg x 12, 30kg x 9, 30kg x 8
Assisted Dips: 10, 10, 10

General Health and Wellbeing:
Really good day today. Felt strong with a few improvements on a some lifts. Stamina still isnt there for some of the sets but overall please with the day. No heartburn symptoms from the reta yet. Have upped the metamucil (psyllium husk) to 20g/day on @LevButlerov's advice. Poo'd 2 or 3 times today.
 
Thursday 22 May 2025:

Food (1800cals):
Breakfast: 45g protein, cappuccino, metamucil
Lunch: 45g protein shake, metamucil
Dinner: 2 chicken thighs, mixed veg, metamucil
PWO: 45g protein shake

Training (8pm):
Lower Body
Leg Press: 145kg x 12, 165kg x 12, 185kg x 10, 200kg x 7
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 67kg x 6, 67kg x 5
Standing Calf Raise: 115kg x 12, 145kg x 12, 185kg x 10, 200kg x 7
Seated Hip Abductor: 21kg x 12, 35kg x 12, 42kg x 12, 49kg x 12
Seated Hip Adductor: 28kg x 15, 42kg x 12, 49kg x 10

General Health and Wellbeing:
Felt a but flat and demotivated for the gym. Its been terrible weather here all day, dark, gloomy and wet. Really impacts the desire to train but pushed through a session anyway. Couple of PBs today doing full stack lifts on leg press and calf raises. Knee felt good, no signs of pain following the scare on monday.
Started feeling heartburn creeping in around 6:30pm and lingered through my training session. The reta is starting to kick in i think. currently sipping on my ghost hydration and apple cider vinegar to see if it subsides.
 
rustle said:
Monday 19 May 2025:
Pinned 0.5ml Test E last night

Weight: 93.7kg (fasted). Thats another 0.7kg gain for this cycle. Is it because i stopped the reta? is it because i had 2 large breakfasts on the weekend during my trip away? Is it lean mass? Probably no to all these questions. Will continue to weigh in on monday mornings and see how things go.

Food (2000cals):
Breakfast: 45g protein, 1/2 cup oats, cappuccino, metamucil
Lunch: 45g protein shake
Dinner: 1 cup white rice, 1/2 cup beef vindaloo, 1/2 cup butter chicken, 1/2 cup goat curry
PWO: 45g protein shake

Training (9pm):
Lower Body
Squats: 60kg x 15, 80kg x 10, 100kg x 3 - stopped as right knee tweaked slightly. Stopped squats to avoid injury
Leg Press: 1155kg x 15, 145kg x 12, 145kg x 12 - didnt go higher to avoid risk of injury from squats
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 60kg x 8, 60kg x 7
Standing Calf Raise: 145kg x 10, 145kg x 12, 165kg x 10, 165kg x 10

Cardio: 20mins incline treadmill @ 6km/h

General Health and Wellbeing:
Not a great day for actual food intake, but still exceeded calorie target primarily due to overeating at family dinner. Took the workout a bit easier than usual due to my right knee tweaking slightly during squats. I dont want an injury so stopped loading up as soon as i felt it,
Click to expand...
@rustle hope the feeling of the knee doesn’t cause any issues brother
 
rustle said:
Tuesday 20 May 2025:

Food (1800cals):
Breakfast: 45g protein, cappuccino, metamucil
Lunch: 45g protein shake, metamucil
Dinner: 2 chicken thighs, mixed veg, metamucil
PWO: 45g protein shake

Training (1pm):
Upper Body 1
Bench Press: 60kg x 12, 70kg x 8, 70kg x 6 + DS 40kg x 10
Dumbell Flys: 20kg x 15, 30kg x 12, 40kg x 10, 50kg x 6 + DS 25kg x 10
Incline Dumbell Bench: 35kg x 12, 50kg x 9, 50kg x 6
Tricep Pushdowns: 15kg x 15, 28.75kg x 12, 32.5kg x 10, 36.25kg x 6 + DS 17.5kg x 10
Barbell Bicep Curls: 25kg x 12, 30kg x 6, 30kg x 6
Overhead cable bicep curls: 20kg x 15, 25kg x 12, 30kg x 9, 30kg x 8
Assisted Dips: 10, 10, 10

General Health and Wellbeing:
Really good day today. Felt strong with a few improvements on a some lifts. Stamina still isnt there for some of the sets but overall please with the day. No heartburn symptoms from the reta yet. Have upped the metamucil (psyllium husk) to 20g/day on @LevButlerov's advice. Poo'd 2 or 3 times today.
Click to expand...

rustle said:
Thursday 22 May 2025:

Food (1800cals):
Breakfast: 45g protein, cappuccino, metamucil
Lunch: 45g protein shake, metamucil
Dinner: 2 chicken thighs, mixed veg, metamucil
PWO: 45g protein shake

Training (8pm):
Lower Body
Leg Press: 145kg x 12, 165kg x 12, 185kg x 10, 200kg x 7
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 67kg x 6, 67kg x 5
Standing Calf Raise: 115kg x 12, 145kg x 12, 185kg x 10, 200kg x 7
Seated Hip Abductor: 21kg x 12, 35kg x 12, 42kg x 12, 49kg x 12
Seated Hip Adductor: 28kg x 15, 42kg x 12, 49kg x 10

General Health and Wellbeing:
Felt a but flat and demotivated for the gym. Its been terrible weather here all day, dark, gloomy and wet. Really impacts the desire to train but pushed through a session anyway. Couple of PBs today doing full stack lifts on leg press and calf raises. Knee felt good, no signs of pain following the scare on monday.
Started feeling heartburn creeping in around 6:30pm and lingered through my training session. The reta is starting to kick in i think. currently sipping on my ghost hydration and apple cider vinegar to see if it subsides.
Click to expand...
@rustle I like the fiber with diet mix you are really moving things in the right direction. How much cardio are you doing?

rustle said:
No heartburn symptoms from the reta yet. Have upped the metamucil (psyllium husk) to 20g/day on @LevButlerov's advice. Poo'd 2 or 3 times today.
Click to expand...
You're saying when you increased your psyllium husk intake to 20 grams per day, your retatrutide heart burn side effects are gone now right?

Good info for our retatrutide thread
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/
 
LevButlerov said:
@rustle
You're saying when you increased your psyllium husk intake to 20 grams per day, your retatrutide heart burn side effects are gone now right?
Click to expand...
I'm on half the dosage of reta than before which is probably more so the contributing factor. im on 0.5mg EOD compared to the 1mg EOD i was taking before. So far i havent had the skin sensitivity issue re-occur and the heartburn only sort of crept up a bit yesterday. I'll keep monitoring it and test different treatments when/if it comes back.

in 4 weeks i'll probably bump back up to 1mg EOD. will see what happens then.

I do 1hr dedicated cardio each Wednesday on my off day. Just incline treadmill at 6-6.5km/hr. I adjust the incline till HR reaches a steady 150bpm. Im not doing running or HIIT on the treadmill yet. Trying to minimise impact movement.

Most other days i start and/or finish my weight session with 15 minutes on the treadmill.
 
rustle said:
I'm on half the dosage of reta than before which is probably more so the contributing factor. im on 0.5mg EOD compared to the 1mg EOD i was taking before. So far i havent had the skin sensitivity issue re-occur and the heartburn only sort of crept up a bit yesterday. I'll keep monitoring it and test different treatments when/if it comes back.

in 4 weeks i'll probably bump back up to 1mg EOD. will see what happens then.

I do 1hr dedicated cardio each Wednesday on my off day. Just incline treadmill at 6-6.5km/hr. I adjust the incline till HR reaches a steady 150bpm. Im not doing running or HIIT on the treadmill yet. Trying to minimise impact movement.

Most other days i start and/or finish my weight session with 15 minutes on the treadmill.
Click to expand...
Psyllium husk makes a huge digestive difference and of course dose modification too. You should do both lets see. @rustle
 
rustle said:
Thursday 22 May 2025:

Food (1800cals):
Breakfast: 45g protein, cappuccino, metamucil
Lunch: 45g protein shake, metamucil
Dinner: 2 chicken thighs, mixed veg, metamucil
PWO: 45g protein shake

Training (8pm):
Lower Body
Leg Press: 145kg x 12, 165kg x 12, 185kg x 10, 200kg x 7
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 67kg x 6, 67kg x 5
Standing Calf Raise: 115kg x 12, 145kg x 12, 185kg x 10, 200kg x 7
Seated Hip Abductor: 21kg x 12, 35kg x 12, 42kg x 12, 49kg x 12
Seated Hip Adductor: 28kg x 15, 42kg x 12, 49kg x 10

General Health and Wellbeing:
Felt a but flat and demotivated for the gym. Its been terrible weather here all day, dark, gloomy and wet. Really impacts the desire to train but pushed through a session anyway. Couple of PBs today doing full stack lifts on leg press and calf raises. Knee felt good, no signs of pain following the scare on monday.
Started feeling heartburn creeping in around 6:30pm and lingered through my training session. The reta is starting to kick in i think. currently sipping on my ghost hydration and apple cider vinegar to see if it subsides.
Click to expand...
@rustle heartburning isn't good bro...keep an eye if symptoms increase..........
 
Do you fast much
 
Sorry guys. been offline for a bit. Still been training and logging though.

25homes said:
Do you fast much
Click to expand...
Not intentionally. I find that the reta by nature makes me though.

Speaking of which, i took a 4mg dose of reta all at once on sunday night. Going to try single weekly shot vs EOD. There's lots of different opinions on single vs micro dosing and i'd like to seek how it affects me personally from a symptoms perspective. Its day 2 since the injection and i honestly feel no different compared to micro dosing, I can say that since i took a week off between 11 and 18 May that the recommencement of reta has not had the same drastic effect on appetite suppression as it did previously. I can also enjoy a full meal which makes me happy.

Whether it was the break, the fact that ive now been taking reta for about 7 weeks, the metamucil/psyllium husk helping digestion or a combination of all the above, not sure. Lets seen how things progress from here.

As of weigh in day yesterday, weight was 91.7kg which is back to what i was when i started the cycle.
 
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