Approved Log 16 week fat loss and recomp cycle Journal – accountability, health and discipline

[Qwerty84]

Hi Team Evo!

@ZenithHealth has been extremely generous in sponsoring me with retatrutide and I’ll be logging my experience with it openly.

I’m an early 40s male, 182 cm tall and currently 106.4 kg.

I’m starting this log for accountability and structure. I trained on and off years ago but nothing consistent and recently I’ve done nothing structured at all. This is a full reset.

The timing matters. I’m about to become a first time dad and it’s time to improve my life properly for my family. This isn’t just about looking better. It’s about health, discipline and being more capable long term. I’m not chasing perfection here, just real progress and consistency.

This log is my way of committing publicly and doing things properly.

Current starting point

Based on photos, I'd guess body fat is roughly 28–30%.

Conditioning is poor and I’m fully detrained. Strength is well below where it used to be. I don’t have any injuries, but my joints don’t feel great. Knees feel vulnerable and my elbows click and don’t feel smooth.

Sleep is around 4 out of 10. Stress is around 7 out of 10. Digestion is poor and I’m bloated most of the time. I also suspected my blood pressure was high, which I’ve now confirmed.

Fat is carried mainly around the waist and midsection. There's not much going on in the muscle department. Chest, shoulders, back and legs are all underdeveloped for my bodyweight due to long term inconsistency.

This isn’t a flattering starting point, but that’s exactly why I’m doing the log. This is uncomfortable to write, but avoiding it is how I ended up here.

Baseline measurements

Waist: 122.5 cm
Hips: 115 cm
Chest: 108 cm
Bodyweight: 106.4 kg

Health markers and baseline

Health is a priority for this log, not something secondary.

Recent blood pressure reading was around 141 over 81, with a resting pulse around 63. This was a single reading, so I’m not overreacting, but it’s a clear signal that things need to improve, especially with my current body fat, sleep and stress levels.

Other baseline health notes:
Sleep quality is poor
Stress is high
Digestion is poor with frequent bloating
Joint health is not great but no injuries
Overall conditioning is poor

Blood pressure will be tracked regularly and I’ll focus on trends rather than single readings.

16 week targets

Aiming for the below, hopefully ball park realistic:

Waist: 122.5 cm down to 108–112 cm
Hips: 115 cm down to 108–112 cm
Chest: 108 cm stays around 106–110 cm
Bodyweight: 106.4 kg down to 94–98 kg
Body fat: 28–30% down to 20–22%
Blood pressure: 141 systolic down to 120–130 systolic

Beyond numbers, success also means better sleep, better digestion, improved conditioning and habits that feel sustainable.

Training plan

I’ll be running a push, pull, legs split. I’m easing into volume because DOMS are pretty intense right now, but the goal is to build up to five training days per week.

The focus is progressive overload, good execution and being joint friendly so I can sustain this long term.

Activity and cardio will be 10,000 steps daily and two low intensity sessions per week.

Priorities are longevity, performance and aesthetics.

Nutrition approach

Calories will start around 2300 to 2500 and be adjusted based on progress.

Protein target will be roughly 200 to 220 grams per day.

Diet will be flexible but tracked. Progress over perfection.

My biggest weakness historically is sugar, sweets and soft drink, so that’s something I’ll be addressing directly.

Supplements

I’m in the process of getting my supplements now. They haven’t arrived yet, but the plan is to run a simple, health focused stack:

Magnesium glycinate
Omega-3
Vitamin D3 + K2
Electrolytes
Berberine
Digestive enzymes

Nothing fancy, just things that support recovery, blood pressure, digestion and overall health.

I’m also waiting on retatrutide from my sponsor, @ZenithHealth . Big thanks to ZenithHealth for the support. It’s due any day now and I’ll start that once it arrives and update the log with dosing and progress as I go.

Health management for me means regular bloodwork, monitoring blood pressure, paying attention to sleep, stress, hydration and recovery and making adjustments based on health markers rather than ego.

With a child on the way, longevity matters.

Accountability rules

I’ll be posting updates three times per week covering training, nutrition and how things are actually going.

My non negotiable rule is no zero weeks. Even if things don’t go well, I post, adjust and keep moving forward.

This log is meant to be honest and reflective. I’m open to feedback and critique from more experienced members. Appreciate any feedback or perspectives from those who’ve been through this before.

Starting photos will be posted shortly.

I expect this to be messy at times, but the goal is to keep moving forward.

Let’s get to work. Thanks all!

 

[ZenithHealth]

Hi Team Evo!

@ZenithHealth has been extremely generous in sponsoring me with retatrutide and I’ll be logging my experience with it openly.

I’m an early 40s male, 182 cm tall and currently 106.4 kg.

I’m starting this log for accountability and structure. I trained on and off years ago but nothing consistent and recently I’ve done nothing structured at all. This is a full reset.

The timing matters. I’m about to become a first time dad and it’s time to improve my life properly for my family. This isn’t just about looking better. It’s about health, discipline and being more capable long term. I’m not chasing perfection here, just real progress and consistency.

This log is my way of committing publicly and doing things properly.

Current starting point

Based on photos, I'd guess body fat is roughly 28–30%.

Conditioning is poor and I’m fully detrained. Strength is well below where it used to be. I don’t have any injuries, but my joints don’t feel great. Knees feel vulnerable and my elbows click and don’t feel smooth.

Sleep is around 4 out of 10. Stress is around 7 out of 10. Digestion is poor and I’m bloated most of the time. I also suspected my blood pressure was high, which I’ve now confirmed.

Fat is carried mainly around the waist and midsection. There's not much going on in the muscle department. Chest, shoulders, back and legs are all underdeveloped for my bodyweight due to long term inconsistency.

This isn’t a flattering starting point, but that’s exactly why I’m doing the log. This is uncomfortable to write, but avoiding it is how I ended up here.

Baseline measurements

Waist: 122.5 cm
Hips: 115 cm
Chest: 108 cm
Bodyweight: 106.4 kg

Health markers and baseline

Health is a priority for this log, not something secondary.

Recent blood pressure reading was around 141 over 81, with a resting pulse around 63. This was a single reading, so I’m not overreacting, but it’s a clear signal that things need to improve, especially with my current body fat, sleep and stress levels.

Other baseline health notes:
Sleep quality is poor
Stress is high
Digestion is poor with frequent bloating
Joint health is not great but no injuries
Overall conditioning is poor

Blood pressure will be tracked regularly and I’ll focus on trends rather than single readings.

16 week targets

Aiming for the below, hopefully ball park realistic:

Waist: 122.5 cm down to 108–112 cm
Hips: 115 cm down to 108–112 cm
Chest: 108 cm stays around 106–110 cm
Bodyweight: 106.4 kg down to 94–98 kg
Body fat: 28–30% down to 20–22%
Blood pressure: 141 systolic down to 120–130 systolic

Beyond numbers, success also means better sleep, better digestion, improved conditioning and habits that feel sustainable.

Training plan

I’ll be running a push, pull, legs split. I’m easing into volume because DOMS are pretty intense right now, but the goal is to build up to five training days per week.

The focus is progressive overload, good execution and being joint friendly so I can sustain this long term.

Activity and cardio will be 10,000 steps daily and two low intensity sessions per week.

Priorities are longevity, performance and aesthetics.

Nutrition approach

Calories will start around 2300 to 2500 and be adjusted based on progress.

Protein target will be roughly 200 to 220 grams per day.

Diet will be flexible but tracked. Progress over perfection.

My biggest weakness historically is sugar, sweets and soft drink, so that’s something I’ll be addressing directly.

Supplements

I’m in the process of getting my supplements now. They haven’t arrived yet, but the plan is to run a simple, health focused stack:

Magnesium glycinate
Omega-3
Vitamin D3 + K2
Electrolytes
Berberine
Digestive enzymes

Nothing fancy, just things that support recovery, blood pressure, digestion and overall health.

I’m also waiting on retatrutide from my sponsor, @ZenithHealth . Big thanks to ZenithHealth for the support. It’s due any day now and I’ll start that once it arrives and update the log with dosing and progress as I go.

Health management for me means regular bloodwork, monitoring blood pressure, paying attention to sleep, stress, hydration and recovery and making adjustments based on health markers rather than ego.

With a child on the way, longevity matters.

Accountability rules

I’ll be posting updates three times per week covering training, nutrition and how things are actually going.

My non negotiable rule is no zero weeks. Even if things don’t go well, I post, adjust and keep moving forward.

This log is meant to be honest and reflective. I’m open to feedback and critique from more experienced members. Appreciate any feedback or perspectives from those who’ve been through this before.

Starting photos will be posted shortly.

I expect this to be messy at times, but the goal is to keep moving forward.

Let’s get to work. Thanks all!

Welcome aboard mate, and massive respect for putting this out there so honestly.

This is exactly the kind of first post I like to see from someone I’m sponsoring. Clear intent, realistic goals, health-first mindset, and most importantly, a strong why behind it. Becoming a first-time dad is a powerful motivator, and you’re absolutely right, this goes way beyond aesthetics. You’re building a healthier, more capable version of yourself for the long run.

You’ve done a great job laying out proper baselines. Sleep, stress, digestion, BP, joint feedback, these are the things that actually move the needle long term, and tracking trends instead of panicking over single readings is the right approach. The BP numbers especially should respond very well to fat loss, improved sleep, reduced stress, and better insulin sensitivity once Reta is onboard.

Your 16-week targets are realistic and sensible. Nothing extreme, nothing ego-driven. Dropping waist circumference while holding chest mass and improving conditioning is exactly where the real visual change happens, even before body fat numbers catch up.

Training plan is solid. Easing into volume is smart, especially with joint feedback and being detrained. Push/pull/legs with an eye on execution and longevity is exactly what you should be doing. DOMS will calm down quickly once consistency kicks in. Steps and low-intensity cardio are perfect at this stage, no need to punish yourself.

Nutrition approach is spot on too. Calories are sensible for your size, protein target is strong, and I like the “progress over perfection” mindset. Calling out sugar and soft drinks early shows good self-awareness, that’s often where most hidden calories and blood sugar swings come from.

Supplement stack is clean and health-focused. Nothing fancy, just supporting the basics. Once Reta arrives, appetite control and food noise reduction should make adherence much easier, especially around sweets.

I also really respect the accountability rules you’ve set. “No zero weeks” is a powerful standard. Posting even when things don’t go perfectly is how real progress is made.

I’m glad to be supporting you on this and I’m looking forward to seeing the starting photos and how the first few weeks unfold once Retatrutide is in. Stay patient, stay consistent, and keep logging honestly. You’ve set this up the right way.

Let’s get to work

 

[LevButlerov]

Hi Team Evo!

@ZenithHealth has been extremely generous in sponsoring me with retatrutide and I’ll be logging my experience with it openly.

I’m an early 40s male, 182 cm tall and currently 106.4 kg.

I’m starting this log for accountability and structure. I trained on and off years ago but nothing consistent and recently I’ve done nothing structured at all. This is a full reset.

The timing matters. I’m about to become a first time dad and it’s time to improve my life properly for my family. This isn’t just about looking better. It’s about health, discipline and being more capable long term. I’m not chasing perfection here, just real progress and consistency.

This log is my way of committing publicly and doing things properly.

Current starting point

Based on photos, I'd guess body fat is roughly 28–30%.

Conditioning is poor and I’m fully detrained. Strength is well below where it used to be. I don’t have any injuries, but my joints don’t feel great. Knees feel vulnerable and my elbows click and don’t feel smooth.

Sleep is around 4 out of 10. Stress is around 7 out of 10. Digestion is poor and I’m bloated most of the time. I also suspected my blood pressure was high, which I’ve now confirmed.

Fat is carried mainly around the waist and midsection. There's not much going on in the muscle department. Chest, shoulders, back and legs are all underdeveloped for my bodyweight due to long term inconsistency.

This isn’t a flattering starting point, but that’s exactly why I’m doing the log. This is uncomfortable to write, but avoiding it is how I ended up here.

Baseline measurements

Waist: 122.5 cm
Hips: 115 cm
Chest: 108 cm
Bodyweight: 106.4 kg

Health markers and baseline

Health is a priority for this log, not something secondary.

Recent blood pressure reading was around 141 over 81, with a resting pulse around 63. This was a single reading, so I’m not overreacting, but it’s a clear signal that things need to improve, especially with my current body fat, sleep and stress levels.

Other baseline health notes:
Sleep quality is poor
Stress is high
Digestion is poor with frequent bloating
Joint health is not great but no injuries
Overall conditioning is poor

Blood pressure will be tracked regularly and I’ll focus on trends rather than single readings.

16 week targets

Aiming for the below, hopefully ball park realistic:

Waist: 122.5 cm down to 108–112 cm
Hips: 115 cm down to 108–112 cm
Chest: 108 cm stays around 106–110 cm
Bodyweight: 106.4 kg down to 94–98 kg
Body fat: 28–30% down to 20–22%
Blood pressure: 141 systolic down to 120–130 systolic

Beyond numbers, success also means better sleep, better digestion, improved conditioning and habits that feel sustainable.

Training plan

I’ll be running a push, pull, legs split. I’m easing into volume because DOMS are pretty intense right now, but the goal is to build up to five training days per week.

The focus is progressive overload, good execution and being joint friendly so I can sustain this long term.

Activity and cardio will be 10,000 steps daily and two low intensity sessions per week.

Priorities are longevity, performance and aesthetics.

Nutrition approach

Calories will start around 2300 to 2500 and be adjusted based on progress.

Protein target will be roughly 200 to 220 grams per day.

Diet will be flexible but tracked. Progress over perfection.

My biggest weakness historically is sugar, sweets and soft drink, so that’s something I’ll be addressing directly.

Supplements

I’m in the process of getting my supplements now. They haven’t arrived yet, but the plan is to run a simple, health focused stack:

Magnesium glycinate
Omega-3
Vitamin D3 + K2
Electrolytes
Berberine
Digestive enzymes

Nothing fancy, just things that support recovery, blood pressure, digestion and overall health.

I’m also waiting on retatrutide from my sponsor, @ZenithHealth . Big thanks to ZenithHealth for the support. It’s due any day now and I’ll start that once it arrives and update the log with dosing and progress as I go.

Health management for me means regular bloodwork, monitoring blood pressure, paying attention to sleep, stress, hydration and recovery and making adjustments based on health markers rather than ego.

With a child on the way, longevity matters.

Accountability rules

I’ll be posting updates three times per week covering training, nutrition and how things are actually going.

My non negotiable rule is no zero weeks. Even if things don’t go well, I post, adjust and keep moving forward.

This log is meant to be honest and reflective. I’m open to feedback and critique from more experienced members. Appreciate any feedback or perspectives from those who’ve been through this before.

Starting photos will be posted shortly.

I expect this to be messy at times, but the goal is to keep moving forward.

Let’s get to work. Thanks all!

welcome to the EVO family @Qwerty84 thank you for the share! please start by sharing your pic face blurred so we can understand your base.

 

[s.gentz]

Hi Team Evo!

@ZenithHealth has been extremely generous in sponsoring me with retatrutide and I’ll be logging my experience with it openly.

I’m an early 40s male, 182 cm tall and currently 106.4 kg.

I’m starting this log for accountability and structure. I trained on and off years ago but nothing consistent and recently I’ve done nothing structured at all. This is a full reset.

The timing matters. I’m about to become a first time dad and it’s time to improve my life properly for my family. This isn’t just about looking better. It’s about health, discipline and being more capable long term. I’m not chasing perfection here, just real progress and consistency.

This log is my way of committing publicly and doing things properly.

Current starting point

Based on photos, I'd guess body fat is roughly 28–30%.

Conditioning is poor and I’m fully detrained. Strength is well below where it used to be. I don’t have any injuries, but my joints don’t feel great. Knees feel vulnerable and my elbows click and don’t feel smooth.

Sleep is around 4 out of 10. Stress is around 7 out of 10. Digestion is poor and I’m bloated most of the time. I also suspected my blood pressure was high, which I’ve now confirmed.

Fat is carried mainly around the waist and midsection. There's not much going on in the muscle department. Chest, shoulders, back and legs are all underdeveloped for my bodyweight due to long term inconsistency.

This isn’t a flattering starting point, but that’s exactly why I’m doing the log. This is uncomfortable to write, but avoiding it is how I ended up here.

Baseline measurements

Waist: 122.5 cm
Hips: 115 cm
Chest: 108 cm
Bodyweight: 106.4 kg

Health markers and baseline

Health is a priority for this log, not something secondary.

Recent blood pressure reading was around 141 over 81, with a resting pulse around 63. This was a single reading, so I’m not overreacting, but it’s a clear signal that things need to improve, especially with my current body fat, sleep and stress levels.

Other baseline health notes:
Sleep quality is poor
Stress is high
Digestion is poor with frequent bloating
Joint health is not great but no injuries
Overall conditioning is poor

Blood pressure will be tracked regularly and I’ll focus on trends rather than single readings.

16 week targets

Aiming for the below, hopefully ball park realistic:

Waist: 122.5 cm down to 108–112 cm
Hips: 115 cm down to 108–112 cm
Chest: 108 cm stays around 106–110 cm
Bodyweight: 106.4 kg down to 94–98 kg
Body fat: 28–30% down to 20–22%
Blood pressure: 141 systolic down to 120–130 systolic

Beyond numbers, success also means better sleep, better digestion, improved conditioning and habits that feel sustainable.

Training plan

I’ll be running a push, pull, legs split. I’m easing into volume because DOMS are pretty intense right now, but the goal is to build up to five training days per week.

The focus is progressive overload, good execution and being joint friendly so I can sustain this long term.

Activity and cardio will be 10,000 steps daily and two low intensity sessions per week.

Priorities are longevity, performance and aesthetics.

Nutrition approach

Calories will start around 2300 to 2500 and be adjusted based on progress.

Protein target will be roughly 200 to 220 grams per day.

Diet will be flexible but tracked. Progress over perfection.

My biggest weakness historically is sugar, sweets and soft drink, so that’s something I’ll be addressing directly.

Supplements

I’m in the process of getting my supplements now. They haven’t arrived yet, but the plan is to run a simple, health focused stack:

Magnesium glycinate
Omega-3
Vitamin D3 + K2
Electrolytes
Berberine
Digestive enzymes

Nothing fancy, just things that support recovery, blood pressure, digestion and overall health.

I’m also waiting on retatrutide from my sponsor, @ZenithHealth . Big thanks to ZenithHealth for the support. It’s due any day now and I’ll start that once it arrives and update the log with dosing and progress as I go.

Health management for me means regular bloodwork, monitoring blood pressure, paying attention to sleep, stress, hydration and recovery and making adjustments based on health markers rather than ego.

With a child on the way, longevity matters.

Accountability rules

I’ll be posting updates three times per week covering training, nutrition and how things are actually going.

My non negotiable rule is no zero weeks. Even if things don’t go well, I post, adjust and keep moving forward.

This log is meant to be honest and reflective. I’m open to feedback and critique from more experienced members. Appreciate any feedback or perspectives from those who’ve been through this before.

Starting photos will be posted shortly.

I expect this to be messy at times, but the goal is to keep moving forward.

Let’s get to work. Thanks all!

Welcome to EVO @Qwerty84! Will be following your progress.

 

[Qwerty84]

Howdy all, apologies for the delay, starting point photos attached now. Appreciate the kind words gents.

 

[LevButlerov]

Hi Team Evo!

@ZenithHealth has been extremely generous in sponsoring me with retatrutide and I’ll be logging my experience with it openly.

I’m an early 40s male, 182 cm tall and currently 106.4 kg.

I’m starting this log for accountability and structure. I trained on and off years ago but nothing consistent and recently I’ve done nothing structured at all. This is a full reset.

The timing matters. I’m about to become a first time dad and it’s time to improve my life properly for my family. This isn’t just about looking better. It’s about health, discipline and being more capable long term. I’m not chasing perfection here, just real progress and consistency.

This log is my way of committing publicly and doing things properly.

Current starting point

Based on photos, I'd guess body fat is roughly 28–30%.

Conditioning is poor and I’m fully detrained. Strength is well below where it used to be. I don’t have any injuries, but my joints don’t feel great. Knees feel vulnerable and my elbows click and don’t feel smooth.

Sleep is around 4 out of 10. Stress is around 7 out of 10. Digestion is poor and I’m bloated most of the time. I also suspected my blood pressure was high, which I’ve now confirmed.

Fat is carried mainly around the waist and midsection. There's not much going on in the muscle department. Chest, shoulders, back and legs are all underdeveloped for my bodyweight due to long term inconsistency.

This isn’t a flattering starting point, but that’s exactly why I’m doing the log. This is uncomfortable to write, but avoiding it is how I ended up here.

Baseline measurements

Waist: 122.5 cm
Hips: 115 cm
Chest: 108 cm
Bodyweight: 106.4 kg

Health markers and baseline

Health is a priority for this log, not something secondary.

Recent blood pressure reading was around 141 over 81, with a resting pulse around 63. This was a single reading, so I’m not overreacting, but it’s a clear signal that things need to improve, especially with my current body fat, sleep and stress levels.

Other baseline health notes:
Sleep quality is poor
Stress is high
Digestion is poor with frequent bloating
Joint health is not great but no injuries
Overall conditioning is poor

Blood pressure will be tracked regularly and I’ll focus on trends rather than single readings.

16 week targets

Aiming for the below, hopefully ball park realistic:

Waist: 122.5 cm down to 108–112 cm
Hips: 115 cm down to 108–112 cm
Chest: 108 cm stays around 106–110 cm
Bodyweight: 106.4 kg down to 94–98 kg
Body fat: 28–30% down to 20–22%
Blood pressure: 141 systolic down to 120–130 systolic

Beyond numbers, success also means better sleep, better digestion, improved conditioning and habits that feel sustainable.

Training plan

I’ll be running a push, pull, legs split. I’m easing into volume because DOMS are pretty intense right now, but the goal is to build up to five training days per week.

The focus is progressive overload, good execution and being joint friendly so I can sustain this long term.

Activity and cardio will be 10,000 steps daily and two low intensity sessions per week.

Priorities are longevity, performance and aesthetics.

Nutrition approach

Calories will start around 2300 to 2500 and be adjusted based on progress.

Protein target will be roughly 200 to 220 grams per day.

Diet will be flexible but tracked. Progress over perfection.

My biggest weakness historically is sugar, sweets and soft drink, so that’s something I’ll be addressing directly.

Supplements

I’m in the process of getting my supplements now. They haven’t arrived yet, but the plan is to run a simple, health focused stack:

Magnesium glycinate
Omega-3
Vitamin D3 + K2
Electrolytes
Berberine
Digestive enzymes

Nothing fancy, just things that support recovery, blood pressure, digestion and overall health.

I’m also waiting on retatrutide from my sponsor, @ZenithHealth . Big thanks to ZenithHealth for the support. It’s due any day now and I’ll start that once it arrives and update the log with dosing and progress as I go.

Health management for me means regular bloodwork, monitoring blood pressure, paying attention to sleep, stress, hydration and recovery and making adjustments based on health markers rather than ego.

With a child on the way, longevity matters.

Accountability rules

I’ll be posting updates three times per week covering training, nutrition and how things are actually going.

My non negotiable rule is no zero weeks. Even if things don’t go well, I post, adjust and keep moving forward.

This log is meant to be honest and reflective. I’m open to feedback and critique from more experienced members. Appreciate any feedback or perspectives from those who’ve been through this before.

Starting photos will be posted shortly.

I expect this to be messy at times, but the goal is to keep moving forward.

Let’s get to work. Thanks all!

Howdy all, apologies for the delay, starting point photos attached now. Appreciate the kind words gents.View attachment 164930

Welcome fully to the EVO family @Qwerty84 have you done blood work yet?

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. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

 

[stevesmi]

Hi Team Evo!

@ZenithHealth has been extremely generous in sponsoring me with retatrutide and I’ll be logging my experience with it openly.

I’m an early 40s male, 182 cm tall and currently 106.4 kg.

I’m starting this log for accountability and structure. I trained on and off years ago but nothing consistent and recently I’ve done nothing structured at all. This is a full reset.

The timing matters. I’m about to become a first time dad and it’s time to improve my life properly for my family. This isn’t just about looking better. It’s about health, discipline and being more capable long term. I’m not chasing perfection here, just real progress and consistency.

This log is my way of committing publicly and doing things properly.

Current starting point

Based on photos, I'd guess body fat is roughly 28–30%.

Conditioning is poor and I’m fully detrained. Strength is well below where it used to be. I don’t have any injuries, but my joints don’t feel great. Knees feel vulnerable and my elbows click and don’t feel smooth.

Sleep is around 4 out of 10. Stress is around 7 out of 10. Digestion is poor and I’m bloated most of the time. I also suspected my blood pressure was high, which I’ve now confirmed.

Fat is carried mainly around the waist and midsection. There's not much going on in the muscle department. Chest, shoulders, back and legs are all underdeveloped for my bodyweight due to long term inconsistency.

This isn’t a flattering starting point, but that’s exactly why I’m doing the log. This is uncomfortable to write, but avoiding it is how I ended up here.

Baseline measurements

Waist: 122.5 cm
Hips: 115 cm
Chest: 108 cm
Bodyweight: 106.4 kg

Health markers and baseline

Health is a priority for this log, not something secondary.

Recent blood pressure reading was around 141 over 81, with a resting pulse around 63. This was a single reading, so I’m not overreacting, but it’s a clear signal that things need to improve, especially with my current body fat, sleep and stress levels.

Other baseline health notes:
Sleep quality is poor
Stress is high
Digestion is poor with frequent bloating
Joint health is not great but no injuries
Overall conditioning is poor

Blood pressure will be tracked regularly and I’ll focus on trends rather than single readings.

16 week targets

Aiming for the below, hopefully ball park realistic:

Waist: 122.5 cm down to 108–112 cm
Hips: 115 cm down to 108–112 cm
Chest: 108 cm stays around 106–110 cm
Bodyweight: 106.4 kg down to 94–98 kg
Body fat: 28–30% down to 20–22%
Blood pressure: 141 systolic down to 120–130 systolic

Beyond numbers, success also means better sleep, better digestion, improved conditioning and habits that feel sustainable.

Training plan

I’ll be running a push, pull, legs split. I’m easing into volume because DOMS are pretty intense right now, but the goal is to build up to five training days per week.

The focus is progressive overload, good execution and being joint friendly so I can sustain this long term.

Activity and cardio will be 10,000 steps daily and two low intensity sessions per week.

Priorities are longevity, performance and aesthetics.

Nutrition approach

Calories will start around 2300 to 2500 and be adjusted based on progress.

Protein target will be roughly 200 to 220 grams per day.

Diet will be flexible but tracked. Progress over perfection.

My biggest weakness historically is sugar, sweets and soft drink, so that’s something I’ll be addressing directly.

Supplements

I’m in the process of getting my supplements now. They haven’t arrived yet, but the plan is to run a simple, health focused stack:

Magnesium glycinate
Omega-3
Vitamin D3 + K2
Electrolytes
Berberine
Digestive enzymes

Nothing fancy, just things that support recovery, blood pressure, digestion and overall health.

I’m also waiting on retatrutide from my sponsor, @ZenithHealth . Big thanks to ZenithHealth for the support. It’s due any day now and I’ll start that once it arrives and update the log with dosing and progress as I go.

Health management for me means regular bloodwork, monitoring blood pressure, paying attention to sleep, stress, hydration and recovery and making adjustments based on health markers rather than ego.

With a child on the way, longevity matters.

Accountability rules

I’ll be posting updates three times per week covering training, nutrition and how things are actually going.

My non negotiable rule is no zero weeks. Even if things don’t go well, I post, adjust and keep moving forward.

This log is meant to be honest and reflective. I’m open to feedback and critique from more experienced members. Appreciate any feedback or perspectives from those who’ve been through this before.

Starting photos will be posted shortly.

I expect this to be messy at times, but the goal is to keep moving forward.

Let’s get to work. Thanks all!

@Qwerty84 if you get on the Retatrutide and you really tighten up your diet and you avoid the bad foods that you know are bad for you, then you will be surprised how much progress you will be able to make.

 

[ceo]

Hi Team Evo!

@ZenithHealth has been extremely generous in sponsoring me with retatrutide and I’ll be logging my experience with it openly.

I’m an early 40s male, 182 cm tall and currently 106.4 kg.

I’m starting this log for accountability and structure. I trained on and off years ago but nothing consistent and recently I’ve done nothing structured at all. This is a full reset.

The timing matters. I’m about to become a first time dad and it’s time to improve my life properly for my family. This isn’t just about looking better. It’s about health, discipline and being more capable long term. I’m not chasing perfection here, just real progress and consistency.

This log is my way of committing publicly and doing things properly.

Current starting point

Based on photos, I'd guess body fat is roughly 28–30%.

Conditioning is poor and I’m fully detrained. Strength is well below where it used to be. I don’t have any injuries, but my joints don’t feel great. Knees feel vulnerable and my elbows click and don’t feel smooth.

Sleep is around 4 out of 10. Stress is around 7 out of 10. Digestion is poor and I’m bloated most of the time. I also suspected my blood pressure was high, which I’ve now confirmed.

Fat is carried mainly around the waist and midsection. There's not much going on in the muscle department. Chest, shoulders, back and legs are all underdeveloped for my bodyweight due to long term inconsistency.

This isn’t a flattering starting point, but that’s exactly why I’m doing the log. This is uncomfortable to write, but avoiding it is how I ended up here.

Baseline measurements

Waist: 122.5 cm
Hips: 115 cm
Chest: 108 cm
Bodyweight: 106.4 kg

Health markers and baseline

Health is a priority for this log, not something secondary.

Recent blood pressure reading was around 141 over 81, with a resting pulse around 63. This was a single reading, so I’m not overreacting, but it’s a clear signal that things need to improve, especially with my current body fat, sleep and stress levels.

Other baseline health notes:
Sleep quality is poor
Stress is high
Digestion is poor with frequent bloating
Joint health is not great but no injuries
Overall conditioning is poor

Blood pressure will be tracked regularly and I’ll focus on trends rather than single readings.

16 week targets

Aiming for the below, hopefully ball park realistic:

Waist: 122.5 cm down to 108–112 cm
Hips: 115 cm down to 108–112 cm
Chest: 108 cm stays around 106–110 cm
Bodyweight: 106.4 kg down to 94–98 kg
Body fat: 28–30% down to 20–22%
Blood pressure: 141 systolic down to 120–130 systolic

Beyond numbers, success also means better sleep, better digestion, improved conditioning and habits that feel sustainable.

Training plan

I’ll be running a push, pull, legs split. I’m easing into volume because DOMS are pretty intense right now, but the goal is to build up to five training days per week.

The focus is progressive overload, good execution and being joint friendly so I can sustain this long term.

Activity and cardio will be 10,000 steps daily and two low intensity sessions per week.

Priorities are longevity, performance and aesthetics.

Nutrition approach

Calories will start around 2300 to 2500 and be adjusted based on progress.

Protein target will be roughly 200 to 220 grams per day.

Diet will be flexible but tracked. Progress over perfection.

My biggest weakness historically is sugar, sweets and soft drink, so that’s something I’ll be addressing directly.

Supplements

I’m in the process of getting my supplements now. They haven’t arrived yet, but the plan is to run a simple, health focused stack:

Magnesium glycinate
Omega-3
Vitamin D3 + K2
Electrolytes
Berberine
Digestive enzymes

Nothing fancy, just things that support recovery, blood pressure, digestion and overall health.

I’m also waiting on retatrutide from my sponsor, @ZenithHealth . Big thanks to ZenithHealth for the support. It’s due any day now and I’ll start that once it arrives and update the log with dosing and progress as I go.

Health management for me means regular bloodwork, monitoring blood pressure, paying attention to sleep, stress, hydration and recovery and making adjustments based on health markers rather than ego.

With a child on the way, longevity matters.

Accountability rules

I’ll be posting updates three times per week covering training, nutrition and how things are actually going.

My non negotiable rule is no zero weeks. Even if things don’t go well, I post, adjust and keep moving forward.

This log is meant to be honest and reflective. I’m open to feedback and critique from more experienced members. Appreciate any feedback or perspectives from those who’ve been through this before.

Starting photos will be posted shortly.

I expect this to be messy at times, but the goal is to keep moving forward.

Let’s get to work. Thanks all!

Bro, is the key gonna be diet 100%? That's what we need to see out of you. You stay accountable by posting up pictures of your diet. @Qwerty84

 

[Ulter]

Howdy all, apologies for the delay, starting point photos attached now. Appreciate the kind words gents.View attachment 164930

Let's make sure that we cut your body fat down as soon as possible. @Qwerty84 like you said, it's not healthy to be overweight. It will shorten your lifespan.

 

[Mobster]

Just removing those love handles will transform your look

 

[ROIDDERS]

Howdy all, apologies for the delay, starting point photos attached now. Appreciate the kind words gents.View attachment 164930

@Qwerty84 As you start losing weight, be aware of the loose skin dilemma because you don't want to end up with super loose skin. So make sure you're running some skin peptides that will help with that

 

[2Thick]

Hi Team Evo!

@ZenithHealth has been extremely generous in sponsoring me with retatrutide and I’ll be logging my experience with it openly.

I’m an early 40s male, 182 cm tall and currently 106.4 kg.

I’m starting this log for accountability and structure. I trained on and off years ago but nothing consistent and recently I’ve done nothing structured at all. This is a full reset.

The timing matters. I’m about to become a first time dad and it’s time to improve my life properly for my family. This isn’t just about looking better. It’s about health, discipline and being more capable long term. I’m not chasing perfection here, just real progress and consistency.

This log is my way of committing publicly and doing things properly.

Current starting point

Based on photos, I'd guess body fat is roughly 28–30%.

Conditioning is poor and I’m fully detrained. Strength is well below where it used to be. I don’t have any injuries, but my joints don’t feel great. Knees feel vulnerable and my elbows click and don’t feel smooth.

Sleep is around 4 out of 10. Stress is around 7 out of 10. Digestion is poor and I’m bloated most of the time. I also suspected my blood pressure was high, which I’ve now confirmed.

Fat is carried mainly around the waist and midsection. There's not much going on in the muscle department. Chest, shoulders, back and legs are all underdeveloped for my bodyweight due to long term inconsistency.

This isn’t a flattering starting point, but that’s exactly why I’m doing the log. This is uncomfortable to write, but avoiding it is how I ended up here.

Baseline measurements

Waist: 122.5 cm
Hips: 115 cm
Chest: 108 cm
Bodyweight: 106.4 kg

Health markers and baseline

Health is a priority for this log, not something secondary.

Recent blood pressure reading was around 141 over 81, with a resting pulse around 63. This was a single reading, so I’m not overreacting, but it’s a clear signal that things need to improve, especially with my current body fat, sleep and stress levels.

Other baseline health notes:
Sleep quality is poor
Stress is high
Digestion is poor with frequent bloating
Joint health is not great but no injuries
Overall conditioning is poor

Blood pressure will be tracked regularly and I’ll focus on trends rather than single readings.

16 week targets

Aiming for the below, hopefully ball park realistic:

Waist: 122.5 cm down to 108–112 cm
Hips: 115 cm down to 108–112 cm
Chest: 108 cm stays around 106–110 cm
Bodyweight: 106.4 kg down to 94–98 kg
Body fat: 28–30% down to 20–22%
Blood pressure: 141 systolic down to 120–130 systolic

Beyond numbers, success also means better sleep, better digestion, improved conditioning and habits that feel sustainable.

Training plan

I’ll be running a push, pull, legs split. I’m easing into volume because DOMS are pretty intense right now, but the goal is to build up to five training days per week.

The focus is progressive overload, good execution and being joint friendly so I can sustain this long term.

Activity and cardio will be 10,000 steps daily and two low intensity sessions per week.

Priorities are longevity, performance and aesthetics.

Nutrition approach

Calories will start around 2300 to 2500 and be adjusted based on progress.

Protein target will be roughly 200 to 220 grams per day.

Diet will be flexible but tracked. Progress over perfection.

My biggest weakness historically is sugar, sweets and soft drink, so that’s something I’ll be addressing directly.

Supplements

I’m in the process of getting my supplements now. They haven’t arrived yet, but the plan is to run a simple, health focused stack:

Magnesium glycinate
Omega-3
Vitamin D3 + K2
Electrolytes
Berberine
Digestive enzymes

Nothing fancy, just things that support recovery, blood pressure, digestion and overall health.

I’m also waiting on retatrutide from my sponsor, @ZenithHealth . Big thanks to ZenithHealth for the support. It’s due any day now and I’ll start that once it arrives and update the log with dosing and progress as I go.

Health management for me means regular bloodwork, monitoring blood pressure, paying attention to sleep, stress, hydration and recovery and making adjustments based on health markers rather than ego.

With a child on the way, longevity matters.

Accountability rules

I’ll be posting updates three times per week covering training, nutrition and how things are actually going.

My non negotiable rule is no zero weeks. Even if things don’t go well, I post, adjust and keep moving forward.

This log is meant to be honest and reflective. I’m open to feedback and critique from more experienced members. Appreciate any feedback or perspectives from those who’ve been through this before.

Starting photos will be posted shortly.

I expect this to be messy at times, but the goal is to keep moving forward.

Let’s get to work. Thanks all!

Seems like you have a really good plan in place before you even take the retreat to try and get the ball rolling. Make sure that you're doing daily fasted cardio and really tightening up your diet. There's no excuse. Let's do this. @Qwerty84

 

[ZenithHealth]

@Qwerty84 As you start losing weight, be aware of the loose skin dilemma because you don't want to end up with super loose skin. So make sure you're running some skin peptides that will help with that

Great advice here, highly recommend things like GHK-cu, or HGH if you really wanna go hard.

 

[RoySimpson]

Hi Team Evo!

@ZenithHealth has been extremely generous in sponsoring me with retatrutide and I’ll be logging my experience with it openly.

I’m an early 40s male, 182 cm tall and currently 106.4 kg.

I’m starting this log for accountability and structure. I trained on and off years ago but nothing consistent and recently I’ve done nothing structured at all. This is a full reset.

The timing matters. I’m about to become a first time dad and it’s time to improve my life properly for my family. This isn’t just about looking better. It’s about health, discipline and being more capable long term. I’m not chasing perfection here, just real progress and consistency.

This log is my way of committing publicly and doing things properly.

Current starting point

Based on photos, I'd guess body fat is roughly 28–30%.

Conditioning is poor and I’m fully detrained. Strength is well below where it used to be. I don’t have any injuries, but my joints don’t feel great. Knees feel vulnerable and my elbows click and don’t feel smooth.

Sleep is around 4 out of 10. Stress is around 7 out of 10. Digestion is poor and I’m bloated most of the time. I also suspected my blood pressure was high, which I’ve now confirmed.

Fat is carried mainly around the waist and midsection. There's not much going on in the muscle department. Chest, shoulders, back and legs are all underdeveloped for my bodyweight due to long term inconsistency.

This isn’t a flattering starting point, but that’s exactly why I’m doing the log. This is uncomfortable to write, but avoiding it is how I ended up here.

Baseline measurements

Waist: 122.5 cm
Hips: 115 cm
Chest: 108 cm
Bodyweight: 106.4 kg

Health markers and baseline

Health is a priority for this log, not something secondary.

Recent blood pressure reading was around 141 over 81, with a resting pulse around 63. This was a single reading, so I’m not overreacting, but it’s a clear signal that things need to improve, especially with my current body fat, sleep and stress levels.

Other baseline health notes:
Sleep quality is poor
Stress is high
Digestion is poor with frequent bloating
Joint health is not great but no injuries
Overall conditioning is poor

Blood pressure will be tracked regularly and I’ll focus on trends rather than single readings.

16 week targets

Aiming for the below, hopefully ball park realistic:

Waist: 122.5 cm down to 108–112 cm
Hips: 115 cm down to 108–112 cm
Chest: 108 cm stays around 106–110 cm
Bodyweight: 106.4 kg down to 94–98 kg
Body fat: 28–30% down to 20–22%
Blood pressure: 141 systolic down to 120–130 systolic

Beyond numbers, success also means better sleep, better digestion, improved conditioning and habits that feel sustainable.

Training plan

I’ll be running a push, pull, legs split. I’m easing into volume because DOMS are pretty intense right now, but the goal is to build up to five training days per week.

The focus is progressive overload, good execution and being joint friendly so I can sustain this long term.

Activity and cardio will be 10,000 steps daily and two low intensity sessions per week.

Priorities are longevity, performance and aesthetics.

Nutrition approach

Calories will start around 2300 to 2500 and be adjusted based on progress.

Protein target will be roughly 200 to 220 grams per day.

Diet will be flexible but tracked. Progress over perfection.

My biggest weakness historically is sugar, sweets and soft drink, so that’s something I’ll be addressing directly.

Supplements

I’m in the process of getting my supplements now. They haven’t arrived yet, but the plan is to run a simple, health focused stack:

Magnesium glycinate
Omega-3
Vitamin D3 + K2
Electrolytes
Berberine
Digestive enzymes

Nothing fancy, just things that support recovery, blood pressure, digestion and overall health.

I’m also waiting on retatrutide from my sponsor, @ZenithHealth . Big thanks to ZenithHealth for the support. It’s due any day now and I’ll start that once it arrives and update the log with dosing and progress as I go.

Health management for me means regular bloodwork, monitoring blood pressure, paying attention to sleep, stress, hydration and recovery and making adjustments based on health markers rather than ego.

With a child on the way, longevity matters.

Accountability rules

I’ll be posting updates three times per week covering training, nutrition and how things are actually going.

My non negotiable rule is no zero weeks. Even if things don’t go well, I post, adjust and keep moving forward.

This log is meant to be honest and reflective. I’m open to feedback and critique from more experienced members. Appreciate any feedback or perspectives from those who’ve been through this before.

Starting photos will be posted shortly.

I expect this to be messy at times, but the goal is to keep moving forward.

Let’s get to work. Thanks all!

@Qwerty84 Awesome work bro! I will be following along!

 

[EvoNexus]

solid first post man, respect for putting it all out there and actually setting rules for yourself
that “no zero weeks” mindset is what changes everything, keep the updates coming even when it’s messy

curious tho — what’s ur plan for the sweets/soft drink side of things, that’s usually the sneaky killer when cutting

 

[Qwerty84]

Late Mid week check in

This is a mid week update to keep myself accountable and log how the first few days are actually going.

Training

I’ve completed 3 workouts so far this week, running push, pull, legs.

The first two sessions were tough. Shoulders were absolutely cooked and the DOMS were real. Legs weren’t too bad as I deliberately went light and focused on form.

By the third session my body was already starting to feel better and adapt a bit. No joint issues so far, which I’m happy about. Knees and elbows have felt fine. I’m deliberately going slow and easing into things rather than forcing weight too early.

Steps and cardio

Average steps over the last 5 days are around 12,300 per day, which I’m happy with.

I haven’t done any dedicated LISS sessions yet this week. I’ll look to add that in from next week once the training rhythm feels more settled.

Bodyweight

Starting weight was 106.4 kg.
Current weight this morning was 105.7 kg.

I’m not reading too much into early scale movement, but it’s a positive signal.

Nutrition

Nutrition has been mixed but improving.

The first three days I went over calories, mainly due to social events. The bigger issue was that once I went over, I stopped tracking for the day altogether, which I know isn’t ideal and something I need to improve. Waving the white flag doesn’t help.

The last two days were much better. I was only 63 and 53 calories over target, which is basically flat to plan and I hit my protein intake on both days.

I’m still drinking Coke Zero, but I’ve cut out high sugar drinks like milk tea. I’ve also cut out ice cream, which was a big addiction for me. Early on I used some zero sugar ice sticks as a replacement, but lately work has been busy enough that I haven’t really thought about ice cream at all.

Hunger during the day isn’t really an issue. Most of the cravings hit at night when I’m home, bored or just wanting something out of habit. I’ve been having to slow myself down, drink water and remind myself that it’s probably dehydration or boredom rather than real hunger.

Sleep and stress

Sleep is averaging around 6 hours per night. Not great, but better than where I started.

Stress feels about the same as last week, no real change there yet.

Blood pressure

I’ll update blood pressure at the end of week check in once I have more readings to look at trends rather than single numbers.

Supplements and enhancements

I’m not currently taking any supplements yet.

My retatrutide shipment had a bit of a detour and somehow got sent to the other side of the country after reaching the sorting facility in my city. It’s now expected around January 15th or 16th. Once it arrives, I’ll start logging that properly.

In the meantime, I’m focusing on building momentum so that when it arrives, I’m already consistent and not relying on it to do the work for me. Learning to walk before running.

Reflection

What’s been harder than expected is simply showing up and doing the work. It’s very easy to veg out on the couch after work. Finding my limits in the gym, dialling in form and figuring out appropriate weights has been humbling.

What’s felt better than expected is that I’m actually doing it. I’m improving slowly, session by session and not taking the easy way out. I want this.

The feedback and comments here genuinely help push me forward, so thanks to the boys following along.

Plan from here. No major adjustments yet. I’m still dialling things in.

The focus is:
– Keep building consistency
– Tighten up food tracking
– Add LISS next week
– Keep progressing training sensibly

 

[Qwerty84]

solid first post man, respect for putting it all out there and actually setting rules for yourself
that “no zero weeks” mindset is what changes everything, keep the updates coming even when it’s messy

curious tho — what’s ur plan for the sweets/soft drink side of things, that’s usually the sneaky killer when cutting

For soft drinks, the plan is to stick with Coke Zero or Pepsi Max and cut out the full sugar stuff I actually enjoyed like milk tea and Boost Juice. It’s a compromise for now, but it’s one I can live with and be consistent on.

To balance that out, I’ve also pushed my actual water intake up from basically nothing to around 1.25-2 litres a day at the moment and I’ll keep building that up over time.

Ice cream was a big one for me. For now I’ve moved across to zero sugar zooperdoopers as a bridge. The missus also bought me a Ninja Creami for Christmas, so I’ll start experimenting with higher protein, lower cal options instead of just cutting it out completely.

The main thing for me is making adjustments I can sustain. I’d rather make smarter swaps and keep momentum than go all or nothing and blow up after a week.

 

[Qwerty84]

Great advice here, highly recommend things like GHK-cu, or HGH if you really wanna go hard.

Will have a look into it, for the GHK-cu are we talking topical or injection?

 

[ROIDDERS]

Great advice here, highly recommend things like GHK-cu, or HGH if you really wanna go hard.

Very nice on that. Good to hear you agree.

 

[ballin2504]

Welcome aboard mate, and massive respect for putting this out there so honestly.

This is exactly the kind of first post I like to see from someone I’m sponsoring. Clear intent, realistic goals, health-first mindset, and most importantly, a strong why behind it. Becoming a first-time dad is a powerful motivator, and you’re absolutely right, this goes way beyond aesthetics. You’re building a healthier, more capable version of yourself for the long run.

You’ve done a great job laying out proper baselines. Sleep, stress, digestion, BP, joint feedback, these are the things that actually move the needle long term, and tracking trends instead of panicking over single readings is the right approach. The BP numbers especially should respond very well to fat loss, improved sleep, reduced stress, and better insulin sensitivity once Reta is onboard.

Your 16-week targets are realistic and sensible. Nothing extreme, nothing ego-driven. Dropping waist circumference while holding chest mass and improving conditioning is exactly where the real visual change happens, even before body fat numbers catch up.

Training plan is solid. Easing into volume is smart, especially with joint feedback and being detrained. Push/pull/legs with an eye on execution and longevity is exactly what you should be doing. DOMS will calm down quickly once consistency kicks in. Steps and low-intensity cardio are perfect at this stage, no need to punish yourself.

Nutrition approach is spot on too. Calories are sensible for your size, protein target is strong, and I like the “progress over perfection” mindset. Calling out sugar and soft drinks early shows good self-awareness, that’s often where most hidden calories and blood sugar swings come from.

Supplement stack is clean and health-focused. Nothing fancy, just supporting the basics. Once Reta arrives, appetite control and food noise reduction should make adherence much easier, especially around sweets.

I also really respect the accountability rules you’ve set. “No zero weeks” is a powerful standard. Posting even when things don’t go perfectly is how real progress is made.

I’m glad to be supporting you on this and I’m looking forward to seeing the starting photos and how the first few weeks unfold once Retatrutide is in. Stay patient, stay consistent, and keep logging honestly. You’ve set this up the right way.

Let’s get to work

@

Hi Team Evo!

@ZenithHealth has been extremely generous in sponsoring me with retatrutide and I’ll be logging my experience with it openly.

I’m an early 40s male, 182 cm tall and currently 106.4 kg.

I’m starting this log for accountability and structure. I trained on and off years ago but nothing consistent and recently I’ve done nothing structured at all. This is a full reset.

The timing matters. I’m about to become a first time dad and it’s time to improve my life properly for my family. This isn’t just about looking better. It’s about health, discipline and being more capable long term. I’m not chasing perfection here, just real progress and consistency.

This log is my way of committing publicly and doing things properly.

Current starting point

Based on photos, I'd guess body fat is roughly 28–30%.

Conditioning is poor and I’m fully detrained. Strength is well below where it used to be. I don’t have any injuries, but my joints don’t feel great. Knees feel vulnerable and my elbows click and don’t feel smooth.

Sleep is around 4 out of 10. Stress is around 7 out of 10. Digestion is poor and I’m bloated most of the time. I also suspected my blood pressure was high, which I’ve now confirmed.

Fat is carried mainly around the waist and midsection. There's not much going on in the muscle department. Chest, shoulders, back and legs are all underdeveloped for my bodyweight due to long term inconsistency.

This isn’t a flattering starting point, but that’s exactly why I’m doing the log. This is uncomfortable to write, but avoiding it is how I ended up here.

Baseline measurements

Waist: 122.5 cm
Hips: 115 cm
Chest: 108 cm
Bodyweight: 106.4 kg

Health markers and baseline

Health is a priority for this log, not something secondary.

Recent blood pressure reading was around 141 over 81, with a resting pulse around 63. This was a single reading, so I’m not overreacting, but it’s a clear signal that things need to improve, especially with my current body fat, sleep and stress levels.

Other baseline health notes:
Sleep quality is poor
Stress is high
Digestion is poor with frequent bloating
Joint health is not great but no injuries
Overall conditioning is poor

Blood pressure will be tracked regularly and I’ll focus on trends rather than single readings.

16 week targets

Aiming for the below, hopefully ball park realistic:

Waist: 122.5 cm down to 108–112 cm
Hips: 115 cm down to 108–112 cm
Chest: 108 cm stays around 106–110 cm
Bodyweight: 106.4 kg down to 94–98 kg
Body fat: 28–30% down to 20–22%
Blood pressure: 141 systolic down to 120–130 systolic

Beyond numbers, success also means better sleep, better digestion, improved conditioning and habits that feel sustainable.

Training plan

I’ll be running a push, pull, legs split. I’m easing into volume because DOMS are pretty intense right now, but the goal is to build up to five training days per week.

The focus is progressive overload, good execution and being joint friendly so I can sustain this long term.

Activity and cardio will be 10,000 steps daily and two low intensity sessions per week.

Priorities are longevity, performance and aesthetics.

Nutrition approach

Calories will start around 2300 to 2500 and be adjusted based on progress.

Protein target will be roughly 200 to 220 grams per day.

Diet will be flexible but tracked. Progress over perfection.

My biggest weakness historically is sugar, sweets and soft drink, so that’s something I’ll be addressing directly.

Supplements

I’m in the process of getting my supplements now. They haven’t arrived yet, but the plan is to run a simple, health focused stack:

Magnesium glycinate
Omega-3
Vitamin D3 + K2
Electrolytes
Berberine
Digestive enzymes

Nothing fancy, just things that support recovery, blood pressure, digestion and overall health.

I’m also waiting on retatrutide from my sponsor, @ZenithHealth . Big thanks to ZenithHealth for the support. It’s due any day now and I’ll start that once it arrives and update the log with dosing and progress as I go.

Health management for me means regular bloodwork, monitoring blood pressure, paying attention to sleep, stress, hydration and recovery and making adjustments based on health markers rather than ego.

With a child on the way, longevity matters.

Accountability rules

I’ll be posting updates three times per week covering training, nutrition and how things are actually going.

My non negotiable rule is no zero weeks. Even if things don’t go well, I post, adjust and keep moving forward.

This log is meant to be honest and reflective. I’m open to feedback and critique from more experienced members. Appreciate any feedback or perspectives from those who’ve been through this before.

Starting photos will be posted shortly.

I expect this to be messy at times, but the goal is to keep moving forward.

Let’s get to work. Thanks all!

@Qwerty84 nice start to the log man. We are glad to have you here!

 

[ZenithHealth]

Late Mid week check in

This is a mid week update to keep myself accountable and log how the first few days are actually going.

Training

I’ve completed 3 workouts so far this week, running push, pull, legs.

The first two sessions were tough. Shoulders were absolutely cooked and the DOMS were real. Legs weren’t too bad as I deliberately went light and focused on form.

By the third session my body was already starting to feel better and adapt a bit. No joint issues so far, which I’m happy about. Knees and elbows have felt fine. I’m deliberately going slow and easing into things rather than forcing weight too early.

Steps and cardio

Average steps over the last 5 days are around 12,300 per day, which I’m happy with.

I haven’t done any dedicated LISS sessions yet this week. I’ll look to add that in from next week once the training rhythm feels more settled.

Bodyweight

Starting weight was 106.4 kg.
Current weight this morning was 105.7 kg.

I’m not reading too much into early scale movement, but it’s a positive signal.

Nutrition

Nutrition has been mixed but improving.

The first three days I went over calories, mainly due to social events. The bigger issue was that once I went over, I stopped tracking for the day altogether, which I know isn’t ideal and something I need to improve. Waving the white flag doesn’t help.

The last two days were much better. I was only 63 and 53 calories over target, which is basically flat to plan and I hit my protein intake on both days.

I’m still drinking Coke Zero, but I’ve cut out high sugar drinks like milk tea. I’ve also cut out ice cream, which was a big addiction for me. Early on I used some zero sugar ice sticks as a replacement, but lately work has been busy enough that I haven’t really thought about ice cream at all.

Hunger during the day isn’t really an issue. Most of the cravings hit at night when I’m home, bored or just wanting something out of habit. I’ve been having to slow myself down, drink water and remind myself that it’s probably dehydration or boredom rather than real hunger.

Sleep and stress

Sleep is averaging around 6 hours per night. Not great, but better than where I started.

Stress feels about the same as last week, no real change there yet.

Blood pressure

I’ll update blood pressure at the end of week check in once I have more readings to look at trends rather than single numbers.

Supplements and enhancements

I’m not currently taking any supplements yet.

My retatrutide shipment had a bit of a detour and somehow got sent to the other side of the country after reaching the sorting facility in my city. It’s now expected around January 15th or 16th. Once it arrives, I’ll start logging that properly.

In the meantime, I’m focusing on building momentum so that when it arrives, I’m already consistent and not relying on it to do the work for me. Learning to walk before running.

Reflection

What’s been harder than expected is simply showing up and doing the work. It’s very easy to veg out on the couch after work. Finding my limits in the gym, dialling in form and figuring out appropriate weights has been humbling.

What’s felt better than expected is that I’m actually doing it. I’m improving slowly, session by session and not taking the easy way out. I want this.

The feedback and comments here genuinely help push me forward, so thanks to the boys following along.

Plan from here. No major adjustments yet. I’m still dialling things in.

The focus is:
– Keep building consistency
– Tighten up food tracking
– Add LISS next week
– Keep progressing training sensibly

Love this update mate. You’re doing it the right way easing in, and 12k steps a day is massive.

Also good mindset with Reta. Build the routine first so when it lands it’s just another tool (although it is a VERY powerful tool), not the thing you rely on. Keep rolling.

 

[ZenithHealth]

Will have a look into it, for the GHK-cu are we talking topical or injection?

I just use injections

 

[Qwerty84]

End of Week 1 check in

Closing out the first week with a quick wrap up.

Training

Week 1 ends with 3 gym sessions completed. I didn’t make it back to the gym again after the third session. Not ideal, but it’s a start

DOMS were heavy early in the week and I’m still adapting after a long time away from structured training. The plan is to improve this next week and build toward more consistent sessions rather than force volume too early and burn out.

Steps and activity

Daily steps have been solid and I’ve kept moving consistently. This has been the easiest part to stay on top of so far.

Nutrition

Food control is clearly the hardest part at home.

When I’m at work or on my own, I can manage things pretty well. The biggest challenges come when I’m at home, especially late at night, and during social situations when food is around and my control disappears.

This is something I’m aware of and will keep working on rather than pretending it isn’t an issue. The focus moving forward is better planning at home and having clearer rules around late night eating so it doesn’t turn into mindless snacking.

Overall reflection

Week 1 wasn’t perfect, but it was honest.

Three training sessions is better than zero and I’ve started rebuilding the habit of showing up. I’ve learned where my weak points are early, particularly food control at home and in social settings, which gives me something concrete to improve next week.

Plan for Week 2

– Improve gym consistency
– Keep steps high
– Tighten food control at home, especially at night
– Continue building habits rather than chasing perfection

Still early, still learning and still moving forward. Thanks for the support boys.

 

[ZenithHealth]

End of Week 1 check in

Closing out the first week with a quick wrap up.

Training

Week 1 ends with 3 gym sessions completed. I didn’t make it back to the gym again after the third session. Not ideal, but it’s a start

DOMS were heavy early in the week and I’m still adapting after a long time away from structured training. The plan is to improve this next week and build toward more consistent sessions rather than force volume too early and burn out.

Steps and activity

Daily steps have been solid and I’ve kept moving consistently. This has been the easiest part to stay on top of so far.

Nutrition

Food control is clearly the hardest part at home.

When I’m at work or on my own, I can manage things pretty well. The biggest challenges come when I’m at home, especially late at night, and during social situations when food is around and my control disappears.

This is something I’m aware of and will keep working on rather than pretending it isn’t an issue. The focus moving forward is better planning at home and having clearer rules around late night eating so it doesn’t turn into mindless snacking.

Overall reflection

Week 1 wasn’t perfect, but it was honest.

Three training sessions is better than zero and I’ve started rebuilding the habit of showing up. I’ve learned where my weak points are early, particularly food control at home and in social settings, which gives me something concrete to improve next week.

Plan for Week 2

– Improve gym consistency
– Keep steps high
– Tighten food control at home, especially at night
– Continue building habits rather than chasing perfection

Still early, still learning and still moving forward. Thanks for the support boys.

Great update brother, the first few weeks are the hardest but once you get into a rhythm it gets very easy.

Have you started on the Retatrutide yet?

 

[LevButlerov]

End of Week 1 check in

Closing out the first week with a quick wrap up.

Training

Week 1 ends with 3 gym sessions completed. I didn’t make it back to the gym again after the third session. Not ideal, but it’s a start

DOMS were heavy early in the week and I’m still adapting after a long time away from structured training. The plan is to improve this next week and build toward more consistent sessions rather than force volume too early and burn out.

Steps and activity

Daily steps have been solid and I’ve kept moving consistently. This has been the easiest part to stay on top of so far.

Nutrition

Food control is clearly the hardest part at home.

When I’m at work or on my own, I can manage things pretty well. The biggest challenges come when I’m at home, especially late at night, and during social situations when food is around and my control disappears.

This is something I’m aware of and will keep working on rather than pretending it isn’t an issue. The focus moving forward is better planning at home and having clearer rules around late night eating so it doesn’t turn into mindless snacking.

Overall reflection

Week 1 wasn’t perfect, but it was honest.

Three training sessions is better than zero and I’ve started rebuilding the habit of showing up. I’ve learned where my weak points are early, particularly food control at home and in social settings, which gives me something concrete to improve next week.

Plan for Week 2

– Improve gym consistency
– Keep steps high
– Tighten food control at home, especially at night
– Continue building habits rather than chasing perfection

Still early, still learning and still moving forward. Thanks for the support boys.

week 1 you're winning already by trying @Qwerty84 are you taking ed digestive aids? and psyllium?
and what dose of glp1 are you using?

 

[Qwerty84]

Quick update to note that the retatrutide arrived yesterday. Big thanks to Zenith Health for the support. The vial and packaging were all spot on.

Delivery took a bit longer than expected, but that was through no fault of Zenith. Aus Post had a mix-up and it ended up taking a scenic route before getting to me.

For logging purposes, I’m treating last week and this current week as Week 0 / trial weeks. The focus has just been getting into the flow and building momentum.

The plan is to start the ret this coming Monday so it’s easier for me to track and stay consistent.

Even without it, these first couple of weeks have been useful. Week 1 ended with three gym sessions, and this week I’m on track to hit four. Cardio hasn’t started yet, but that will come

Food tracking hasn’t been perfect, but the biggest positive is that my food choices have been mostly whole, real foods rather than snacks and rubbish.

This week has been a grind work wise with around 63 hours, but that should settle down soon.

Looking forward to kicking things off properly with ret from Monday and building from there.

 

[Qwerty84]

 

[Qwerty84]

week 1 you're winning already by trying @Qwerty84 are you taking ed digestive aids? and psyllium?
and what dose of glp1 are you using?

Not taking any digestive aids or psyllium at the moment. Any recommendations here?

 

[ZenithHealth]

Quick update to note that the retatrutide arrived yesterday. Big thanks to Zenith Health for the support. The vial and packaging were all spot on.

Delivery took a bit longer than expected, but that was through no fault of Zenith. Aus Post had a mix-up and it ended up taking a scenic route before getting to me.

For logging purposes, I’m treating last week and this current week as Week 0 / trial weeks. The focus has just been getting into the flow and building momentum.

The plan is to start the ret this coming Monday so it’s easier for me to track and stay consistent.

Even without it, these first couple of weeks have been useful. Week 1 ended with three gym sessions, and this week I’m on track to hit four. Cardio hasn’t started yet, but that will come

Food tracking hasn’t been perfect, but the biggest positive is that my food choices have been mostly whole, real foods rather than snacks and rubbish.

This week has been a grind work wise with around 63 hours, but that should settle down soon.

Looking forward to kicking things off properly with ret from Monday and building from there.

Great to hear the Retatrutide arrived safe and sound, auspost is pretty terrible at the best of times unfortunately.

Looking forward to seeing how you fare on it!

 

[LevButlerov]

Not taking any digestive aids or psyllium at the moment. Any recommendations here?

every meal take a probiotic cap and a digestive enzyme cap and 1tbps of psyllium husk/day you'll see a difference @Qwerty84

 

[LevButlerov]

Quick update to note that the retatrutide arrived yesterday. Big thanks to Zenith Health for the support. The vial and packaging were all spot on.

Delivery took a bit longer than expected, but that was through no fault of Zenith. Aus Post had a mix-up and it ended up taking a scenic route before getting to me.

For logging purposes, I’m treating last week and this current week as Week 0 / trial weeks. The focus has just been getting into the flow and building momentum.

The plan is to start the ret this coming Monday so it’s easier for me to track and stay consistent.

Even without it, these first couple of weeks have been useful. Week 1 ended with three gym sessions, and this week I’m on track to hit four. Cardio hasn’t started yet, but that will come

Food tracking hasn’t been perfect, but the biggest positive is that my food choices have been mostly whole, real foods rather than snacks and rubbish.

This week has been a grind work wise with around 63 hours, but that should settle down soon.

Looking forward to kicking things off properly with ret from Monday and building from there.

View attachment 168894

nice TD for @ZenithHealth retatrutide looks good!

@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Coolguy]

Nice TD picture brother.

 

[waggat]

End of Week 1 check in

Closing out the first week with a quick wrap up.

Training

Week 1 ends with 3 gym sessions completed. I didn’t make it back to the gym again after the third session. Not ideal, but it’s a start

DOMS were heavy early in the week and I’m still adapting after a long time away from structured training. The plan is to improve this next week and build toward more consistent sessions rather than force volume too early and burn out.

Steps and activity

Daily steps have been solid and I’ve kept moving consistently. This has been the easiest part to stay on top of so far.

Nutrition

Food control is clearly the hardest part at home.

When I’m at work or on my own, I can manage things pretty well. The biggest challenges come when I’m at home, especially late at night, and during social situations when food is around and my control disappears.

This is something I’m aware of and will keep working on rather than pretending it isn’t an issue. The focus moving forward is better planning at home and having clearer rules around late night eating so it doesn’t turn into mindless snacking.

Overall reflection

Week 1 wasn’t perfect, but it was honest.

Three training sessions is better than zero and I’ve started rebuilding the habit of showing up. I’ve learned where my weak points are early, particularly food control at home and in social settings, which gives me something concrete to improve next week.

Plan for Week 2

– Improve gym consistency
– Keep steps high
– Tighten food control at home, especially at night
– Continue building habits rather than chasing perfection

Still early, still learning and still moving forward. Thanks for the support boys.

Hey mate, just went back and read through your log. Really solid plan that you have. Two things I didn't see were:

1) typical meals
2) typical workouts including exercises and weights used

Getting to the gym three times in the first week is awesome mate. Don't be concerned that you failed there, particularly if you keep the step count up.

 

[Dreamer]

View attachment 168894

Nice touchdown, love some reta, 20mg will keep you going for a while

 

[Qwerty84]

Great to hear the Retatrutide arrived safe and sound, auspost is pretty terrible at the best of times unfortunately.

Looking forward to seeing how you fare on it!

Quick note to close the loop, I reconstituted the ret today with no issues. Everything looked clean and as expected.

First pin will be tomorrow as planned. Looking forward to starting properly and tracking things from there.

 

[Qwerty84]

every meal take a probiotic cap and a digestive enzyme cap and 1tbps of psyllium husk/day you'll see a difference @Qwerty84

appreciate that and thanks legend. Digestion and bloating needs some looking into, you’re right.

I’ll add those to my list and look to work them in.

 

[Qwerty84]

Hey mate, just went back and read through your log. Really solid plan that you have. Two things I didn't see were:

1) typical meals
2) typical workouts including exercises and weights used

Getting to the gym three times in the first week is awesome mate. Don't be concerned that you failed there, particularly if you keep the step count up.

Thanks mate, appreciate you taking the time to read through it.

Good call on both points. I haven’t posted typical meals or detailed workouts yet as I wanted to get through the first couple of weeks and find my rhythm before locking anything in.

From Monday onwards I’ll start sharing more about typical meals, daily calories and protein and Gym sessions with exercises and weights used

Appreciate the encouragement.

 

[Qwerty84]

Tomorrow will be my first ret pin.

At the moment I’m still getting a feel for what to expect, so the plan is to start conservatively and let tolerance guide things rather than going hard too fast and feeling like trash.

My main priority is keeping momentum and consistency with training, steps and food. I’m not looking to rush this or force results at the expense of feeling awful or derailing the basics.

At this stage, I’m leaning toward a gradual escalation depending on how I tolerate it. One option I’ve considered, would look something like:

Week 1: 1.0 mg
Week 2: 1.5 mg
Week 3–4: 2.0 mg
Week 5–6: 2.5–3.0 mg

That said, I’m not locked into anything yet and I’m happy to adjust based on how I respond.

If anyone has thoughts or experience around pacing and tolerance, I’m open to hearing it. My goal is steady progress without unnecessary side effects.

Will report back after the first pin and log how things go.

Thanks gents.

 

[waggat]

Tomorrow will be my first ret pin.

At the moment I’m still getting a feel for what to expect, so the plan is to start conservatively and let tolerance guide things rather than going hard too fast and feeling like trash.

My main priority is keeping momentum and consistency with training, steps and food. I’m not looking to rush this or force results at the expense of feeling awful or derailing the basics.

At this stage, I’m leaning toward a gradual escalation depending on how I tolerate it. One option I’ve considered, would look something like:

Week 1: 1.0 mg
Week 2: 1.5 mg
Week 3–4: 2.0 mg
Week 5–6: 2.5–3.0 mg

That said, I’m not locked into anything yet and I’m happy to adjust based on how I respond.

If anyone has thoughts or experience around pacing and tolerance, I’m open to hearing it. My goal is steady progress without unnecessary side effects.

Will report back after the first pin and log how things go.

Thanks gents.

I haven't used it myself but from what I've seen, best to stay at a certain dose longer and basically go up if it's not providing any/enough benefit.

 

[LevButlerov]

appreciate that and thanks legend. Digestion and bloating needs some looking into, you’re right.

I’ll add those to my list and look to work them in.

add those in asap and you'll feel better digestive aids a must

 

[LevButlerov]

Tomorrow will be my first ret pin.

At the moment I’m still getting a feel for what to expect, so the plan is to start conservatively and let tolerance guide things rather than going hard too fast and feeling like trash.

My main priority is keeping momentum and consistency with training, steps and food. I’m not looking to rush this or force results at the expense of feeling awful or derailing the basics.

At this stage, I’m leaning toward a gradual escalation depending on how I tolerate it. One option I’ve considered, would look something like:

Week 1: 1.0 mg
Week 2: 1.5 mg
Week 3–4: 2.0 mg
Week 5–6: 2.5–3.0 mg

That said, I’m not locked into anything yet and I’m happy to adjust based on how I respond.

If anyone has thoughts or experience around pacing and tolerance, I’m open to hearing it. My goal is steady progress without unnecessary side effects.

Will report back after the first pin and log how things go.

Thanks gents.

I would start with 1mg and not worry about it yet, go slow.

 

[LevButlerov]

Quick note to close the loop, I reconstituted the ret today with no issues. Everything looked clean and as expected.

First pin will be tomorrow as planned. Looking forward to starting properly and tracking things from there.

please post some pics of it

 

[Qwerty84]

Monday 19/1 – Daily log (Day 1 on ret)

Sleep

Slept around 6 hours last night. Not amazing, but workable.

Steps

18.8k steps today (mostly trips to the bathroom haha).

Training – Push day (short on time, will try catch up arms and cardio on RDOs)

Gym session felt good today. Still easing back in, but things are starting to feel more familiar.

Bench press

40 kg – 14 reps
45 kg – 13 reps
45 kg – 7 reps
45 kg – 6 reps

Narrow low-to-high cable fly

15 kg – 15 reps
15 kg – 18 reps

Seated neutral cable row

60 kg – 15 reps
65 kg – 11 reps
65 kg – 11 reps
65 kg – 9 reps

Dumbbell lateral raises

12 kg – 15 reps
16 kg – 9 reps
16 kg – 9 reps
16 kg – 9 reps


Overall the session felt controlled. Still being conservative and focusing on form, tempo, and rebuilding capacity rather than chasing weight.

Nutrition (short on time so had to buy lunches)

Breakfast


Large almond mocha
Cheese and ham toastie
Greek yoghurt

Lunch

Two sandwiches with cheese and turkey
Protein smoothie


Dinner

10 dumplings



Daily totals

Calories: 2300 kcal
Protein: 147 g
Carbs: 246 g
Fat: 81 g

Protein is a bit under where I want it long term, but calories landed close to target and food choices were mostly real foods rather than snacks or rubbish.

First ret pin

Today was my first ret pin. Injection was silky smooth with no issues at all.

Hard to say how much is real vs placebo, but the day felt calmer and more controlled overall. Less food noise and less urge to binge or snack mindlessly.

Hydration, electrolytes and how I felt

One thing I noticed early in the day was needing to piss constantly, more than I ever have before, even before drinking much water.

Once I started pushing fluids, I got through around 2 litres plus during the day and continued running to the toilet regularly.

Midday during a walk I felt a bit light-headed. Added electrolytes and had no further issues after that.

Something I’ll keep an eye on, but overall felt fine once hydration and electrolytes were up.

General notes

Today felt like a good start. More controlled, more deliberate, and less reactive with food.


Still very early days, but momentum feels like it’s building rather than forcing things.


Plan for tomorrow is to keep hydration and electrolytes consistent, stick to steps, and continue training without rushing anything.

 

[Qwerty84]

please post some pics of it

Not sure if this is the best angle or way to show it, but hopefully it does the job. Everything looked clean and as expected after reconstitution.

Although now that I look at it, it kind of looks like a commercial for an ice cold beer… might just be my brain but

 

[Qwerty84]

add those in asap and you'll feel better digestive aids a must

Waiting on delivery brother. Thank you for the help

 

[Qwerty84]

I haven't used it myself but from what I've seen, best to stay at a certain dose longer and basically go up if it's not providing any/enough benefit.

Thanks for the advice brother

 

[Qwerty84]

I would start with 1mg and not worry about it yet, go slow.

Thanks for the advice brother. Will see how we travel with it

 

[ZenithHealth]

Monday 19/1 – Daily log (Day 1 on ret)

Sleep

Slept around 6 hours last night. Not amazing, but workable.

Steps

18.8k steps today (mostly trips to the bathroom haha).

Training – Push day (short on time, will try catch up arms and cardio on RDOs)

Gym session felt good today. Still easing back in, but things are starting to feel more familiar.

Bench press

40 kg – 14 reps
45 kg – 13 reps
45 kg – 7 reps
45 kg – 6 reps

Narrow low-to-high cable fly

15 kg – 15 reps
15 kg – 18 reps

Seated neutral cable row

60 kg – 15 reps
65 kg – 11 reps
65 kg – 11 reps
65 kg – 9 reps

Dumbbell lateral raises

12 kg – 15 reps
16 kg – 9 reps
16 kg – 9 reps
16 kg – 9 reps


Overall the session felt controlled. Still being conservative and focusing on form, tempo, and rebuilding capacity rather than chasing weight.

Nutrition (short on time so had to buy lunches)

Breakfast


Large almond mocha
Cheese and ham toastie
Greek yoghurt

Lunch

Two sandwiches with cheese and turkey
Protein smoothie


Dinner

10 dumplings



Daily totals

Calories: 2300 kcal
Protein: 147 g
Carbs: 246 g
Fat: 81 g

Protein is a bit under where I want it long term, but calories landed close to target and food choices were mostly real foods rather than snacks or rubbish.

First ret pin

Today was my first ret pin. Injection was silky smooth with no issues at all.

Hard to say how much is real vs placebo, but the day felt calmer and more controlled overall. Less food noise and less urge to binge or snack mindlessly.

Hydration, electrolytes and how I felt

One thing I noticed early in the day was needing to piss constantly, more than I ever have before, even before drinking much water.

Once I started pushing fluids, I got through around 2 litres plus during the day and continued running to the toilet regularly.

Midday during a walk I felt a bit light-headed. Added electrolytes and had no further issues after that.

Something I’ll keep an eye on, but overall felt fine once hydration and electrolytes were up.

General notes

Today felt like a good start. More controlled, more deliberate, and less reactive with food.


Still very early days, but momentum feels like it’s building rather than forcing things.


Plan for tomorrow is to keep hydration and electrolytes consistent, stick to steps, and continue training without rushing anything.

Yeah with Retatrutide it's common for people to experience increased urination, how many mg / week are you starting with?

 

[Dreamer]

View attachment 170218View attachment 170219

Not sure if this is the best angle or way to show it, but hopefully it does the job. Everything looked clean and as expected after reconstitution.

Although now that I look at it, it kind of looks like a commercial for an ice cold beer… might just be my brain but

you know what? it invokes those same feelings the beer ads do for me too, but then maybe theres something wrong with me too

 

[Qwerty84]

Sta

Yeah with Retatrutide it's common for people to experience increased urination, how many mg / week are you starting with?

Starting with 1mg per week to get a feel for it and titrate up. I’m not too worried about it. Everything felt pretty normal

 

[Qwerty84]

you know what? it invokes those same feelings the beer ads do for me too, but then maybe theres something wrong with me too

Hahaha glad I’m not alone bro

 

[ZenithHealth]

Sta

Starting with 1mg per week to get a feel for it and titrate up. I’m not too worried about it. Everything felt pretty normal

Yeah thats quite a low dose, you probably wont feel much unless you are very sensitive to it

 

[LevButlerov]

Waiting on delivery brother. Thank you for the help

TD when they arrive

 

[LevButlerov]

View attachment 170218View attachment 170219

Not sure if this is the best angle or way to show it, but hopefully it does the job. Everything looked clean and as expected after reconstitution.

Although now that I look at it, it kind of looks like a commercial for an ice cold beer… might just be my brain but

nice TD from @ZenithHealth

 

[LevButlerov]

Monday 19/1 – Daily log (Day 1 on ret)

Sleep

Slept around 6 hours last night. Not amazing, but workable.

Steps

18.8k steps today (mostly trips to the bathroom haha).

Training – Push day (short on time, will try catch up arms and cardio on RDOs)

Gym session felt good today. Still easing back in, but things are starting to feel more familiar.

Bench press

40 kg – 14 reps
45 kg – 13 reps
45 kg – 7 reps
45 kg – 6 reps

Narrow low-to-high cable fly

15 kg – 15 reps
15 kg – 18 reps

Seated neutral cable row

60 kg – 15 reps
65 kg – 11 reps
65 kg – 11 reps
65 kg – 9 reps

Dumbbell lateral raises

12 kg – 15 reps
16 kg – 9 reps
16 kg – 9 reps
16 kg – 9 reps


Overall the session felt controlled. Still being conservative and focusing on form, tempo, and rebuilding capacity rather than chasing weight.

Nutrition (short on time so had to buy lunches)

Breakfast


Large almond mocha
Cheese and ham toastie
Greek yoghurt

Lunch

Two sandwiches with cheese and turkey
Protein smoothie


Dinner

10 dumplings



Daily totals

Calories: 2300 kcal
Protein: 147 g
Carbs: 246 g
Fat: 81 g

Protein is a bit under where I want it long term, but calories landed close to target and food choices were mostly real foods rather than snacks or rubbish.

First ret pin

Today was my first ret pin. Injection was silky smooth with no issues at all.

Hard to say how much is real vs placebo, but the day felt calmer and more controlled overall. Less food noise and less urge to binge or snack mindlessly.

Hydration, electrolytes and how I felt

One thing I noticed early in the day was needing to piss constantly, more than I ever have before, even before drinking much water.

Once I started pushing fluids, I got through around 2 litres plus during the day and continued running to the toilet regularly.

Midday during a walk I felt a bit light-headed. Added electrolytes and had no further issues after that.

Something I’ll keep an eye on, but overall felt fine once hydration and electrolytes were up.

General notes

Today felt like a good start. More controlled, more deliberate, and less reactive with food.


Still very early days, but momentum feels like it’s building rather than forcing things.


Plan for tomorrow is to keep hydration and electrolytes consistent, stick to steps, and continue training without rushing anything.

Good you had sleep @Qwerty84 not clear to me how much cardio are you doing?
and your protein is too Low and carbs too high switch those numbers up

 

[waggat]

Monday 19/1 – Daily log (Day 1 on ret)

Sleep

Slept around 6 hours last night. Not amazing, but workable.

Steps

18.8k steps today (mostly trips to the bathroom haha).

Training – Push day (short on time, will try catch up arms and cardio on RDOs)

Gym session felt good today. Still easing back in, but things are starting to feel more familiar.

Bench press

40 kg – 14 reps
45 kg – 13 reps
45 kg – 7 reps
45 kg – 6 reps

Narrow low-to-high cable fly

15 kg – 15 reps
15 kg – 18 reps

Seated neutral cable row

60 kg – 15 reps
65 kg – 11 reps
65 kg – 11 reps
65 kg – 9 reps

Dumbbell lateral raises

12 kg – 15 reps
16 kg – 9 reps
16 kg – 9 reps
16 kg – 9 reps


Overall the session felt controlled. Still being conservative and focusing on form, tempo, and rebuilding capacity rather than chasing weight.

Nutrition (short on time so had to buy lunches)

Breakfast


Large almond mocha
Cheese and ham toastie
Greek yoghurt

Lunch

Two sandwiches with cheese and turkey
Protein smoothie


Dinner

10 dumplings



Daily totals

Calories: 2300 kcal
Protein: 147 g
Carbs: 246 g
Fat: 81 g

Protein is a bit under where I want it long term, but calories landed close to target and food choices were mostly real foods rather than snacks or rubbish.

First ret pin

Today was my first ret pin. Injection was silky smooth with no issues at all.

Hard to say how much is real vs placebo, but the day felt calmer and more controlled overall. Less food noise and less urge to binge or snack mindlessly.

Hydration, electrolytes and how I felt

One thing I noticed early in the day was needing to piss constantly, more than I ever have before, even before drinking much water.

Once I started pushing fluids, I got through around 2 litres plus during the day and continued running to the toilet regularly.

Midday during a walk I felt a bit light-headed. Added electrolytes and had no further issues after that.

Something I’ll keep an eye on, but overall felt fine once hydration and electrolytes were up.

General notes

Today felt like a good start. More controlled, more deliberate, and less reactive with food.


Still very early days, but momentum feels like it’s building rather than forcing things.


Plan for tomorrow is to keep hydration and electrolytes consistent, stick to steps, and continue training without rushing anything.

Awesome update mate. You hit some serious steps there.

With the workout, I would replace the cable flys with some for of incline press (db or machine). It's a bigger bang for your buck exercise and it will also hit the front delts a bit.

Actually I just noticed that you're calling it a push day but have seated rows in there. What is your split?

 

[Qwerty84]

Week 1 on ret – weekly summary

Hey boys, been a been flat out this week with work but sharing a summary of my first full week on ret.

Overview

This week was mainly about control and momentum. Workload was heavy and I couldn’t log daily, but overall this was a very different week compared to how I usually operate.

Bodyweight

My scales died on me this week, so I don’t have a reliable current weight. I’ll grab a new set so I can track properly going forward.

Training and activity

Training volume was lower than planned due to work.

I managed two upper body sessions this week. Not ideal, but better than nothing given the workload.

Average steps for the week were around 14.4k per day, which I’m happy with.

No dedicated cardio sessions yet outside of steps. This is something I need to improve next week.

Nutrition and appetite

This is where the biggest change has been.

After the first ret shot, food noise dropped noticeably. I can go through a large part of the day without feeling hungry, snacky, or bored-hungry.

This was the first week in a long time where I felt genuinely controlled around food. No binge-style days and no “blow it and stop logging” mentality like I’ve had in the past.

Planning my day around food feels much quieter mentally. I don’t feel like food is driving my decisions as much as it used to.

Calories and protein will be logged separately once I consolidate the food logs.

Ret Use

Week 1 dose was 1 mg.

Pinned again today at 1.5 mg, pinning once weekly.

No side effects so far. No nausea, no GI issues, no fatigue.

This doesn’t feel like placebo. It feels more like improved control and less urgency around food rather than a forced lack of appetite.


Sleep, stress and health

Average sleep for the week was around 6.5 hours.

Stress levels were about the same as usual. Work was heavy with deadlines and some work spilling into home time.

I haven’t rechecked blood pressure yet but will do so.

Reflection

What went better than expected was food control. This was easily the most controlled week I’ve had in a long time.


What needs work next week is gym consistency and adding proper cardio rather than relying on steps alone.


Overall this week felt like progress, even if it wasn’t perfect. The main win is that I’m building consistency instead of cycling between extremes.

Plan for this week

– More gym sessions
– Add cardio
– Keep steps high
– Continue logging food properly
– Keep building momentum

Thanks for your patience with me lads

 

[Qwerty84]

Yeah thats quite a low dose, you probably wont feel much unless you are very sensitive to it

After the first day all the runs to the toilet stopped and everything went back to normal.

 

[Qwerty84]

Good you had sleep @Qwerty84 not clear to me how much cardio are you doing?
and your protein is too Low and carbs too high switch those numbers up

100% agree with you bro. Cardio hasn’t existed outside my day to day steps. Need to carve out time for this

 

[Qwerty84]

Awesome update mate. You hit some serious steps there.

With the workout, I would replace the cable flys with some for of incline press (db or machine). It's a bigger bang for your buck exercise and it will also hit the front delts a bit.

Actually I just noticed that you're calling it a push day but have seated rows in there. What is your split?

The plan was to go PPL, but I knew tight deadlines were coming up so hoped to jump to upper lower. Week ended with two upper only sessions regardless unfortunately

 

[Qwerty84]

Awesome update mate. You hit some serious steps there.

With the workout, I would replace the cable flys with some for of incline press (db or machine). It's a bigger bang for your buck exercise and it will also hit the front delts a bit.

Actually I just noticed that you're calling it a push day but have seated rows in there. What is your split?

The plan was to go PPL, but I knew tight deadlines were coming up so hoped to jump to upper lower. Week ended with two upper only sessions regardless unfortunately

 

[Qwerty84]

Awesome update mate. You hit some serious steps there.

With the workout, I would replace the cable flys with some for of incline press (db or machine). It's a bigger bang for your buck exercise and it will also hit the front delts a bit.

Actually I just noticed that you're calling it a push day but have seated rows in there. What is your split?

The plan was to go PPL, but I knew tight deadlines were coming up so hoped to jump to upper lower. Week ended with two upper only sessions regardless unfortunately

 

[LevButlerov]

100% agree with you bro. Cardio hasn’t existed outside my day to day steps. Need to carve out time for this

lets get the cardio in

 

[Qwerty84]

Food journal – Days 1 to 5 (first week on ret)

Day 1

Calories: 2,383 kcal
Protein: 148 g | Carbs: 273 g | Fat: 81 g

Meals / foods:


– Almond mocha
– Cheese toastie
– Greek yoghurt
– Turkey & cheese sandwiches
– Protein smoothie
– Dumplings
– Grapes

Day 2

Calories: 1,945 kcal
Protein: 168 g | Carbs: 204 g | Fat: 51 g

Meals / foods:


– Almond mocha
– Basmati rice
– Roast chicken
– Protein shake
– High-protein Greek yoghurt
– Beef with chilli sauce
– Steamed bun

Day 3

Calories: 2,322 kcal
Protein: 159 g | Carbs: 232 g | Fat: 84 g

Meals / foods:

– Braised beef
– Beef with potatoes and vegetables
– Sourdough bread
– Almond mocha
– Protein smoothie
– Greek strawberry yoghurt
– Spicy beef with noodles

Day 4

Calories: 2,347 kcal
Protein: 172 g | Carbs: 210 g | Fat: 89 g

Meals / foods:


– Almond mocha
– Chicken drumstick
– Omelette with vegetables
– steamed bun
– Protein yoghurts
– Protein shakes
– Bagel
– Beef patties

Day 5

Calories: 2,352 kcal
Protein: 165 g | Carbs: 288 g | Fat: 64 g

Meals / foods:

– Almond mocha
– Banh mi sandwich
– Coconut juice
– Protein shake
– Watermelon
– Plums
– Duck drumsticks

5 day averages (rough)

Calories: ~2,270 kcal/day
Protein: ~162 g/day

 

[LevButlerov]

Week 1 on ret – weekly summary

Hey boys, been a been flat out this week with work but sharing a summary of my first full week on ret.

Overview

This week was mainly about control and momentum. Workload was heavy and I couldn’t log daily, but overall this was a very different week compared to how I usually operate.

Bodyweight

My scales died on me this week, so I don’t have a reliable current weight. I’ll grab a new set so I can track properly going forward.

Training and activity

Training volume was lower than planned due to work.

I managed two upper body sessions this week. Not ideal, but better than nothing given the workload.

Average steps for the week were around 14.4k per day, which I’m happy with.

No dedicated cardio sessions yet outside of steps. This is something I need to improve next week.

Nutrition and appetite

This is where the biggest change has been.

After the first ret shot, food noise dropped noticeably. I can go through a large part of the day without feeling hungry, snacky, or bored-hungry.

This was the first week in a long time where I felt genuinely controlled around food. No binge-style days and no “blow it and stop logging” mentality like I’ve had in the past.

Planning my day around food feels much quieter mentally. I don’t feel like food is driving my decisions as much as it used to.

Calories and protein will be logged separately once I consolidate the food logs.

Ret Use

Week 1 dose was 1 mg.

Pinned again today at 1.5 mg, pinning once weekly.

No side effects so far. No nausea, no GI issues, no fatigue.

This doesn’t feel like placebo. It feels more like improved control and less urgency around food rather than a forced lack of appetite.


Sleep, stress and health

Average sleep for the week was around 6.5 hours.

Stress levels were about the same as usual. Work was heavy with deadlines and some work spilling into home time.

I haven’t rechecked blood pressure yet but will do so.

Reflection

What went better than expected was food control. This was easily the most controlled week I’ve had in a long time.


What needs work next week is gym consistency and adding proper cardio rather than relying on steps alone.


Overall this week felt like progress, even if it wasn’t perfect. The main win is that I’m building consistency instead of cycling between extremes.

Plan for this week

– More gym sessions
– Add cardio
– Keep steps high
– Continue logging food properly
– Keep building momentum

Thanks for your patience with me lads

food control is #1 I want to see you control food and really dial up

 

[Qwerty84]

lets get the cardio in

Must do. Will tag you for my first sesh! Thanks for the advice bro

 

[Qwerty84]

food control is #1 I want to see you control food and really dial up

Food control has honestly been night and day pre vs post first ret shot.

At work there was the usual birthday cake going around and normally I’d smash a big piece without thinking. For the first time ever I just said “no thanks” and moved on. No mental battle, no feeling like I was missing out.

That alone feels like a massive shift for me.

 

[LevButlerov]

Food control has honestly been night and day pre vs post first ret shot.

At work there was the usual birthday cake going around and normally I’d smash a big piece without thinking. For the first time ever I just said “no thanks” and moved on. No mental battle, no feeling like I was missing out.

That alone feels like a massive shift for me.

happy to hear the control of food noise is #1

 

[ZenithHealth]

Great to see you are already getting noticeable effects on such a low dose, you must be quite sensitive to it which is a very good thing

 

[Qwerty84]

Great to see you are already getting noticeable effects on such a low dose, you must be quite sensitive to it which is a very good thing

Thanks bro. Let’s see how we go. This 16 weeks is just the start of a life long change thanks to your support!

 

[Qwerty84]

Quick check-in

Activity has been solid this week. Average steps are around 13k per day, which I’m happy with.

I also got two short Zone 2 cardio sessions done this week, 15 min incline walks. First proper cardio I’ve done in a long time, so it felt good just to get two short sessions in the bank after training.

I also did my first core finisher (possibly ever), which was humbling but needed.

Training is now moving into a more structured phase. Up until now it was mainly about getting the body moving again and rebuilding tolerance. From today I’m starting a powerbuilding program, with more focus on progression and overload rather than just showing up.

Feels like things are starting to take shape.

 

[ZenithHealth]

Quick check-in

Activity has been solid this week. Average steps are around 13k per day, which I’m happy with.

I also got two short Zone 2 cardio sessions done this week, 15 min incline walks. First proper cardio I’ve done in a long time, so it felt good just to get two short sessions in the bank after training.

I also did my first core finisher (possibly ever), which was humbling but needed.

Training is now moving into a more structured phase. Up until now it was mainly about getting the body moving again and rebuilding tolerance. From today I’m starting a powerbuilding program, with more focus on progression and overload rather than just showing up.

Feels like things are starting to take shape.

Perfect, lets keep that momentum going!

 

[LevButlerov]

Quick check-in

Activity has been solid this week. Average steps are around 13k per day, which I’m happy with.

I also got two short Zone 2 cardio sessions done this week, 15 min incline walks. First proper cardio I’ve done in a long time, so it felt good just to get two short sessions in the bank after training.

I also did my first core finisher (possibly ever), which was humbling but needed.

Training is now moving into a more structured phase. Up until now it was mainly about getting the body moving again and rebuilding tolerance. From today I’m starting a powerbuilding program, with more focus on progression and overload rather than just showing up.

Feels like things are starting to take shape.

Good to hear how is your food going?

 

[Qwerty84]

Quick check in (more detail to come)

Just a quick check in for this week. I’ll come back later tonight with more detail once I’ve got some time to sit down and write properly.

Retatrutide update
Currently running 2mg Reta.
No side effects so far.

Bodyweight update
Started at 106.4 kg at the beginning of this journey.
End of Week 2 I was 104.7 kg.
Currently sitting at 103.9 kg.

So weight is trending in the right direction.

Training / cardio
Workouts have been good overall, but I’ll post full details later tonight.

Honest reflection
One thing I need to work on is discipline, mainly around food tracking and cardio consistency.

Food choices are definitely better than before I started this journey (no more smashing tubs of ice cream etc), but where I’m failing is tracking. I’m not consistently counting or recording macros and I know that’s slowing progress.

Question for the boys

Any advice on how you guys handle tracking long term without it becoming a pain?

What apps are you using to make it more seamless? Anything good for lazy people like me that still works?

More details to follow tonight.

 

[Qwerty84]

Good to hear how is your food going?

Food has been going a lot better overall.

Biggest change is I’m not having those out of control binge days anymore. Before this I’d smash ice cream, snacks, soft drinks all that sort of stuff. Now my choices are mostly real meals and I’m not constantly grazing.

The main weakness still is tracking. Even when the food is decent, I’m not consistently logging macros, and I know that’s the next level I need to lock in.

So overall much better control, just need more consistency and structure.

 

[Qwerty84]

R

Perfect, lets keep that momentum going!

Really appreciate your support (and patience) in this journey brother!

 

[ZenithHealth]

Quick check in (more detail to come)

Just a quick check in for this week. I’ll come back later tonight with more detail once I’ve got some time to sit down and write properly.

Retatrutide update
Currently running 2mg Reta.
No side effects so far.

Bodyweight update
Started at 106.4 kg at the beginning of this journey.
End of Week 2 I was 104.7 kg.
Currently sitting at 103.9 kg.

So weight is trending in the right direction.

Training / cardio
Workouts have been good overall, but I’ll post full details later tonight.

Honest reflection
One thing I need to work on is discipline, mainly around food tracking and cardio consistency.

Food choices are definitely better than before I started this journey (no more smashing tubs of ice cream etc), but where I’m failing is tracking. I’m not consistently counting or recording macros and I know that’s slowing progress.

Question for the boys

Any advice on how you guys handle tracking long term without it becoming a pain?

What apps are you using to make it more seamless? Anything good for lazy people like me that still works?

More details to follow tonight.

Great to see the weight trending in the right direction, as with tracking apps there are quite a few going around @kamsikazee does a great job tracking all his calories, @kamsikazee any advice?

 

[ZenithHealth]

R


Really appreciate your support (and patience) in this journey brother!

You're doing really well brother, just be consistent and everything else will take care of itself, it takes about 6 weeks to build a habit, after that its an absolute cakewalk

 

[LevButlerov]

Food has been going a lot better overall.

Biggest change is I’m not having those out of control binge days anymore. Before this I’d smash ice cream, snacks, soft drinks all that sort of stuff. Now my choices are mostly real meals and I’m not constantly grazing.

The main weakness still is tracking. Even when the food is decent, I’m not consistently logging macros, and I know that’s the next level I need to lock in.

So overall much better control, just need more consistency and structure.

you can do protein bars if you have a cheat day they are sweet enough @Qwerty84

 

[LevButlerov]

Quick check in (more detail to come)

Just a quick check in for this week. I’ll come back later tonight with more detail once I’ve got some time to sit down and write properly.

Retatrutide update
Currently running 2mg Reta.
No side effects so far.

Bodyweight update
Started at 106.4 kg at the beginning of this journey.
End of Week 2 I was 104.7 kg.
Currently sitting at 103.9 kg.

So weight is trending in the right direction.

Training / cardio
Workouts have been good overall, but I’ll post full details later tonight.

Honest reflection
One thing I need to work on is discipline, mainly around food tracking and cardio consistency.

Food choices are definitely better than before I started this journey (no more smashing tubs of ice cream etc), but where I’m failing is tracking. I’m not consistently counting or recording macros and I know that’s slowing progress.

Question for the boys

Any advice on how you guys handle tracking long term without it becoming a pain?

What apps are you using to make it more seamless? Anything good for lazy people like me that still works?

More details to follow tonight.

have you tried to use myfitnesspal? pretty easy to use @Qwerty84


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

 

[codezz]

Quick check in (more detail to come)

Just a quick check in for this week. I’ll come back later tonight with more detail once I’ve got some time to sit down and write properly.

Retatrutide update
Currently running 2mg Reta.
No side effects so far.

Bodyweight update
Started at 106.4 kg at the beginning of this journey.
End of Week 2 I was 104.7 kg.
Currently sitting at 103.9 kg.

So weight is trending in the right direction.

Training / cardio
Workouts have been good overall, but I’ll post full details later tonight.

Honest reflection
One thing I need to work on is discipline, mainly around food tracking and cardio consistency.

Food choices are definitely better than before I started this journey (no more smashing tubs of ice cream etc), but where I’m failing is tracking. I’m not consistently counting or recording macros and I know that’s slowing progress.

Question for the boys

Any advice on how you guys handle tracking long term without it becoming a pain?

What apps are you using to make it more seamless? Anything good for lazy people like me that still works?

More details to follow tonight.

Good weight drop so far,

Sorry what starting dose did u start with on the reta?

 

[waggat]

Quick check in (more detail to come)

Just a quick check in for this week. I’ll come back later tonight with more detail once I’ve got some time to sit down and write properly.

Retatrutide update
Currently running 2mg Reta.
No side effects so far.

Bodyweight update
Started at 106.4 kg at the beginning of this journey.
End of Week 2 I was 104.7 kg.
Currently sitting at 103.9 kg.

So weight is trending in the right direction.

Training / cardio
Workouts have been good overall, but I’ll post full details later tonight.

Honest reflection
One thing I need to work on is discipline, mainly around food tracking and cardio consistency.

Food choices are definitely better than before I started this journey (no more smashing tubs of ice cream etc), but where I’m failing is tracking. I’m not consistently counting or recording macros and I know that’s slowing progress.

Question for the boys

Any advice on how you guys handle tracking long term without it becoming a pain?

What apps are you using to make it more seamless? Anything good for lazy people like me that still works?

More details to follow tonight.

Food has been going a lot better overall.

Biggest change is I’m not having those out of control binge days anymore. Before this I’d smash ice cream, snacks, soft drinks all that sort of stuff. Now my choices are mostly real meals and I’m not constantly grazing.

The main weakness still is tracking. Even when the food is decent, I’m not consistently logging macros, and I know that’s the next level I need to lock in.

So overall much better control, just need more consistency and structure.

Nice work on the progress so far mate!

Getting a good app will definitely make it easier to track food, particularly if you eat similar meals day to day (which is another thing that makes sticking to a plan easier).

From my research (basically Google searching and reading Reddit posts), the ones I saw most recommended are:

MyNetDiary (that's what I use - seems pretty good)
Lose It
Cronometer
Macro Factor
My Fitness Pal

 

[Dreamer]

Quick check in (more detail to come)

Just a quick check in for this week. I’ll come back later tonight with more detail once I’ve got some time to sit down and write properly.

Retatrutide update
Currently running 2mg Reta.
No side effects so far.

Bodyweight update
Started at 106.4 kg at the beginning of this journey.
End of Week 2 I was 104.7 kg.
Currently sitting at 103.9 kg.

So weight is trending in the right direction.

Training / cardio
Workouts have been good overall, but I’ll post full details later tonight.

Honest reflection
One thing I need to work on is discipline, mainly around food tracking and cardio consistency.

Food choices are definitely better than before I started this journey (no more smashing tubs of ice cream etc), but where I’m failing is tracking. I’m not consistently counting or recording macros and I know that’s slowing progress.

Question for the boys

Any advice on how you guys handle tracking long term without it becoming a pain?

What apps are you using to make it more seamless? Anything good for lazy people like me that still works?

More details to follow tonight.

Myfitnesspal, cronometer, lose it are all good ones

 

[ZenithHealth]

Been a while, hows the progress going @Qwerty84 ?