Approved Log Getting Fit for Fatherhood - My Weightloss Journal

[kamsikazee]

yeah he gave her the tongue as i walked in if you know what i mean

She doesn't deserve you King @Ulter !!

Yes it feels amazing afterwards, doesn't it. We do so much for people around us and loved ones but looking after our health and weight feels like you have done something for yourself.

Any strech that makes the worked muscle feel strech and hold the strech for 30 seconds. Breath out the discomfort. It almost feels like meditation

You are absolutely spot on @Iron_rose1 , its easy to get sidetracked with life and responsibilities and neglect ourselves!!

I will have to start incorporating this into my routine. You normally do your stretching straight after?

happy to hear you're making progress 116 is already a good drop
how is your digestion going?

Thank Brother @LevButlerov lost a few sizes on the waist but need to get rid of this belly and tits!!

Digestion is good, woke up this morning with a fair bit of flatulence, but i suspect it was either the yogurt i had in the evening or the new protein powder, but its supposed to be WPI so I don't know.

@kamsikazee diet looks good man.....keep going.........

Thanks brother @Tiger Salman Khan !!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 13/1​

Today was a real mixed bag — a few setbacks, but plenty of positives sprinkled in. I was up bright and early and hit the gym for leg day. Solid session, finished strong with some time on the treadmill. Dropped the wifey off at her physio appointment while I kept the kids entertained, then picked her up and headed straight to the dentist for a treatment I’ve definitely been putting off for over a year… yes, I know, naughty boy.

Let’s just say it was brutal. Probably should’ve postponed it another year! The gag reflex made things difficult, which meant the dentist struggled to get all the injections in. Two hours later, I walked out feeling absolutely wrecked. I’d loaded up with a big breakfast beforehand, but dinner was another story — chewing was a mission, so the chicken got crushed and the potatoes boiled into submission.

After a few hours of rest at home, I headed out to futsal. My wife was adamant I should sit it out, but I couldn’t leave the boys short-handed. Turns out it was a great session. I’m feeling seriously sore now, but thankfully tomorrow is a well-earned rest day for recovery.

Diet

Didn't get to get enough calories due to my dental procedure, but I substituted the food to get plenty of liquid protein. Drank around 2.5L of water not including the protein waters.




Exercise

Leg day, same routine as last week with just one change, swapped the Adductors (inner) with Abductors (outer). Got 30min in on the treadmill and finished the night off with 90min of Futsal

Leg extensions :
55kg x12
55kg x12
55kg x12

Hamstring curls :
30kg x12
30kg x12
30kg x10

Leg Press:
60kg x12
60kg x12
60kg x12

Calf Raises:
60kg x15
60kg x15
60kg x15

Machine abductor outer:
35kg x15
35kg x15
35kg x15

Treadmill:
30 min - 5 incline - 5.5km/hr



Sleep

8:09 min sleep. 1.5 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 13/1​

Today was a real mixed bag — a few setbacks, but plenty of positives sprinkled in. I was up bright and early and hit the gym for leg day. Solid session, finished strong with some time on the treadmill. Dropped the wifey off at her physio appointment while I kept the kids entertained, then picked her up and headed straight to the dentist for a treatment I’ve definitely been putting off for over a year… yes, I know, naughty boy.

Let’s just say it was brutal. Probably should’ve postponed it another year! The gag reflex made things difficult, which meant the dentist struggled to get all the injections in. Two hours later, I walked out feeling absolutely wrecked. I’d loaded up with a big breakfast beforehand, but dinner was another story — chewing was a mission, so the chicken got crushed and the potatoes boiled into submission.

After a few hours of rest at home, I headed out to futsal. My wife was adamant I should sit it out, but I couldn’t leave the boys short-handed. Turns out it was a great session. I’m feeling seriously sore now, but thankfully tomorrow is a well-earned rest day for recovery.

Diet

Didn't get to get enough calories due to my dental procedure, but I substituted the food to get plenty of liquid protein. Drank around 2.5L of water not including the protein waters.

View attachment 167526View attachment 167524View attachment 167525View attachment 167523


Exercise

Leg day, same routine as last week with just one change, swapped the Adductors (inner) with Abductors (outer). Got 30min in on the treadmill and finished the night off with 90min of Futsal

Leg extensions :
55kg x12
55kg x12
55kg x12

Hamstring curls :
30kg x12
30kg x12
30kg x10

Leg Press:
60kg x12
60kg x12
60kg x12

Calf Raises:
60kg x15
60kg x15
60kg x15

Machine abductor outer:
35kg x15
35kg x15
35kg x15

Treadmill:
30 min - 5 incline - 5.5km/hr

View attachment 167522

Sleep

8:09 min sleep. 1.5 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

Damn that dentist visit sounds rough...amazed through all that you still managed to make it to futsal.

Great update brother!

 

[kamsikazee]

Damn that dentist visit sounds rough...amazed through all that you still managed to make it to futsal.

Great update brother!

It certainly was. Feeling it today too!

Futsal is my happy place

 

[LevButlerov]

Thank Brother @LevButlerov lost a few sizes on the waist but need to get rid of this belly and tits!!

Digestion is good, woke up this morning with a fair bit of flatulence, but i suspect it was either the yogurt i had in the evening or the new protein powder, but its supposed to be WPI so I don't know.

good you will get rid of it lets do it @kamsikazee
you should try egg protein, do you have the budget for it?

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 13/1​

Today was a real mixed bag — a few setbacks, but plenty of positives sprinkled in. I was up bright and early and hit the gym for leg day. Solid session, finished strong with some time on the treadmill. Dropped the wifey off at her physio appointment while I kept the kids entertained, then picked her up and headed straight to the dentist for a treatment I’ve definitely been putting off for over a year… yes, I know, naughty boy.

Let’s just say it was brutal. Probably should’ve postponed it another year! The gag reflex made things difficult, which meant the dentist struggled to get all the injections in. Two hours later, I walked out feeling absolutely wrecked. I’d loaded up with a big breakfast beforehand, but dinner was another story — chewing was a mission, so the chicken got crushed and the potatoes boiled into submission.

After a few hours of rest at home, I headed out to futsal. My wife was adamant I should sit it out, but I couldn’t leave the boys short-handed. Turns out it was a great session. I’m feeling seriously sore now, but thankfully tomorrow is a well-earned rest day for recovery.

Diet

Didn't get to get enough calories due to my dental procedure, but I substituted the food to get plenty of liquid protein. Drank around 2.5L of water not including the protein waters.

View attachment 167526View attachment 167524View attachment 167525View attachment 167523


Exercise

Leg day, same routine as last week with just one change, swapped the Adductors (inner) with Abductors (outer). Got 30min in on the treadmill and finished the night off with 90min of Futsal

Leg extensions :
55kg x12
55kg x12
55kg x12

Hamstring curls :
30kg x12
30kg x12
30kg x10

Leg Press:
60kg x12
60kg x12
60kg x12

Calf Raises:
60kg x15
60kg x15
60kg x15

Machine abductor outer:
35kg x15
35kg x15
35kg x15

Treadmill:
30 min - 5 incline - 5.5km/hr

View attachment 167522

Sleep

8:09 min sleep. 1.5 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

interesting dentist story lol but you shouldn't train post dental work, you need time to clean up the inflammation

 

[kamsikazee]

good you will get rid of it lets do it @kamsikazee
you should try egg protein, do you have the budget for it?

Egg protein? As in eating eggs? I have been eating 2 whole eggs and 100g of egg whites as my breakfast for the most part of the last week.

interesting dentist story lol but you shouldn't train post dental work, you need time to clean up the inflammation

Yeah it probably wasn't a great idea. Had alot of bleeding from the gums last night.

 

[LevButlerov]

Egg protein? As in eating eggs? I have been eating 2 whole eggs and 100g of egg whites as my breakfast for the most part of the last week.

as in actual egg protein check on net

 

[LevButlerov]

Yeah it probably wasn't a great idea. Had alot of bleeding from the gums last night.

you need at least 2 days off post dental work

 

[kamsikazee]

as in actual egg protein check on net

Had a look into, had no idea that was a thing, bit pricy though. I've loaded up on enough protein to get me through probably a few months. I'll have another look closer to when its time restock.

It looks a really good way to get extra protein with much less calories. Do you take it? How does it taste? Is it something that might be good to add to my normal protein shake?

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 14/1​

It was a long, tough night and an even tougher day focused entirely on rest and recovery. I’ll spare the gruesome details, but the aftermath of the dental procedure wasn’t pretty. To avoid any flare-ups, I stayed away from solid foods and powered through on water, protein shakes, yogurt, and later some soup with mashed potatoes for dinner.

Despite the setback, it became an unexpected moment to pause and reflect. Recovery is part of the journey and tomorrow, God willing, we continue the fight.

Diet

Calories and protein was lower than target, consumed more carbs and had about 2L of water.




Exercise

Rest day today from the gym, didn't get much exercise, thought about going for a walk but was lacking energy.



Sleep

7:30 min sleep. 1.6 events/hr using CPAP. Total sleep recorded but it was a broken sleep, woke up a few times to deal with bleeding which may have been brought on from the Futsal last night or the straps for the CPAP mask.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
1 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

 

[Ulter]

She doesn't deserve you King @Ulter !!

Exactly she didn't appreciate the alpha.

 

[LevButlerov]

Had a look into, had no idea that was a thing, bit pricy though. I've loaded up on enough protein to get me through probably a few months. I'll have another look closer to when its time restock.

It looks a really good way to get extra protein with much less calories. Do you take it? How does it taste? Is it something that might be good to add to my normal protein shake?

egg protein is salty to a degree strange taste but better for you than whey but its not for all, finish your whey first @kamsikazee

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 14/1​

It was a long, tough night and an even tougher day focused entirely on rest and recovery. I’ll spare the gruesome details, but the aftermath of the dental procedure wasn’t pretty. To avoid any flare-ups, I stayed away from solid foods and powered through on water, protein shakes, yogurt, and later some soup with mashed potatoes for dinner.

Despite the setback, it became an unexpected moment to pause and reflect. Recovery is part of the journey and tomorrow, God willing, we continue the fight.

Diet

Calories and protein was lower than target, consumed more carbs and had about 2L of water.

View attachment 167937View attachment 167936View attachment 167935View attachment 167934


Exercise

Rest day today from the gym, didn't get much exercise, thought about going for a walk but was lacking energy.

View attachment 167938

Sleep

7:30 min sleep. 1.6 events/hr using CPAP. Total sleep recorded but it was a broken sleep, woke up a few times to deal with bleeding which may have been brought on from the Futsal last night or the straps for the CPAP mask.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
1 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

broken sleep but you did right
wait bleeding how bad is it?

 

[stevesmi]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 14/1​

It was a long, tough night and an even tougher day focused entirely on rest and recovery. I’ll spare the gruesome details, but the aftermath of the dental procedure wasn’t pretty. To avoid any flare-ups, I stayed away from solid foods and powered through on water, protein shakes, yogurt, and later some soup with mashed potatoes for dinner.

Despite the setback, it became an unexpected moment to pause and reflect. Recovery is part of the journey and tomorrow, God willing, we continue the fight.

Diet

Calories and protein was lower than target, consumed more carbs and had about 2L of water.

View attachment 167937View attachment 167936View attachment 167935View attachment 167934


Exercise

Rest day today from the gym, didn't get much exercise, thought about going for a walk but was lacking energy.

View attachment 167938

Sleep

7:30 min sleep. 1.6 events/hr using CPAP. Total sleep recorded but it was a broken sleep, woke up a few times to deal with bleeding which may have been brought on from the Futsal last night or the straps for the CPAP mask.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
1 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

@kamsikazee it is amazing how we go somewhere to get tortured and also pay them an arm and a leg in the process. The dentist is one of those necessary things that we have to do.

 

[2Thick]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 14/1​

It was a long, tough night and an even tougher day focused entirely on rest and recovery. I’ll spare the gruesome details, but the aftermath of the dental procedure wasn’t pretty. To avoid any flare-ups, I stayed away from solid foods and powered through on water, protein shakes, yogurt, and later some soup with mashed potatoes for dinner.

Despite the setback, it became an unexpected moment to pause and reflect. Recovery is part of the journey and tomorrow, God willing, we continue the fight.

Diet

Calories and protein was lower than target, consumed more carbs and had about 2L of water.

View attachment 167937View attachment 167936View attachment 167935View attachment 167934


Exercise

Rest day today from the gym, didn't get much exercise, thought about going for a walk but was lacking energy.

View attachment 167938

Sleep

7:30 min sleep. 1.6 events/hr using CPAP. Total sleep recorded but it was a broken sleep, woke up a few times to deal with bleeding which may have been brought on from the Futsal last night or the straps for the CPAP mask.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
1 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Hopefully you didn't get whacked too hard with the dentist. It's always a bad day when you have to go. Otherwise I'm glad to hear that you are working on your sleep. Sounds like you need to work on your CPAP @kamsikazee

 

[Ulter]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 14/1​

It was a long, tough night and an even tougher day focused entirely on rest and recovery. I’ll spare the gruesome details, but the aftermath of the dental procedure wasn’t pretty. To avoid any flare-ups, I stayed away from solid foods and powered through on water, protein shakes, yogurt, and later some soup with mashed potatoes for dinner.

Despite the setback, it became an unexpected moment to pause and reflect. Recovery is part of the journey and tomorrow, God willing, we continue the fight.

Diet

Calories and protein was lower than target, consumed more carbs and had about 2L of water.

View attachment 167937View attachment 167936View attachment 167935View attachment 167934


Exercise

Rest day today from the gym, didn't get much exercise, thought about going for a walk but was lacking energy.

View attachment 167938

Sleep

7:30 min sleep. 1.6 events/hr using CPAP. Total sleep recorded but it was a broken sleep, woke up a few times to deal with bleeding which may have been brought on from the Futsal last night or the straps for the CPAP mask.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
1 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Looking really good boss. Nice job on the sleep and nice job on the supplements. @kamsikazee we really have a lot of respect for what you're doing. The Retatrutide looks fantastic.

 

[ROIDDERS]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 14/1​

It was a long, tough night and an even tougher day focused entirely on rest and recovery. I’ll spare the gruesome details, but the aftermath of the dental procedure wasn’t pretty. To avoid any flare-ups, I stayed away from solid foods and powered through on water, protein shakes, yogurt, and later some soup with mashed potatoes for dinner.

Despite the setback, it became an unexpected moment to pause and reflect. Recovery is part of the journey and tomorrow, God willing, we continue the fight.

Diet

Calories and protein was lower than target, consumed more carbs and had about 2L of water.

View attachment 167937View attachment 167936View attachment 167935View attachment 167934


Exercise

Rest day today from the gym, didn't get much exercise, thought about going for a walk but was lacking energy.

View attachment 167938

Sleep

7:30 min sleep. 1.6 events/hr using CPAP. Total sleep recorded but it was a broken sleep, woke up a few times to deal with bleeding which may have been brought on from the Futsal last night or the straps for the CPAP mask.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
1 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

@kamsikazee looking really good buddy. The sleep and the exercise are a good mix. I am proud of you and it is good to see that you are trying to get better when it comes to things.

 

[ceo]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 14/1​

It was a long, tough night and an even tougher day focused entirely on rest and recovery. I’ll spare the gruesome details, but the aftermath of the dental procedure wasn’t pretty. To avoid any flare-ups, I stayed away from solid foods and powered through on water, protein shakes, yogurt, and later some soup with mashed potatoes for dinner.

Despite the setback, it became an unexpected moment to pause and reflect. Recovery is part of the journey and tomorrow, God willing, we continue the fight.

Diet

Calories and protein was lower than target, consumed more carbs and had about 2L of water.

View attachment 167937View attachment 167936View attachment 167935View attachment 167934


Exercise

Rest day today from the gym, didn't get much exercise, thought about going for a walk but was lacking energy.

View attachment 167938

Sleep

7:30 min sleep. 1.6 events/hr using CPAP. Total sleep recorded but it was a broken sleep, woke up a few times to deal with bleeding which may have been brought on from the Futsal last night or the straps for the CPAP mask.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
1 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Bros, I love to see this style of workout. Good job on this. The rest day from the gym definitely goes a long way. @kamsikazee

 

[Mobster]

Nothing you can't handle nor will make a long term difference right?

 

[kamsikazee]

broken sleep but you did right
wait bleeding how bad is it?

I was bad @LevButlerov I woke up with a blood clot that had built up and fell into my mouth to wake me up, I was up for about 45min to try and stop the bleeding, tried putting some pressure, an icepack and rinsing with antibacterial mouth wash and eventually got it to stop after the second time of trying.

@kamsikazee it is amazing how we go somewhere to get tortured and also pay them an arm and a leg in the process. The dentist is one of those necessary things that we have to do.

True @stevesmi I have avoided the dentist for the most part of my life, but you are right, unfortunately we do need them, but they still suck!!

Hopefully you didn't get whacked too hard with the dentist. It's always a bad day when you have to go. Otherwise I'm glad to hear that you are working on your sleep. Sounds like you need to work on your CPAP @kamsikazee

It was a tough day @2Thick I only recently got diagnosed with sleep apnea through my workplace and have to use the machine moving forward until I get a diagnosis that says I no longer require the machine. This was the big wake up call for me, and I'm hoping with the weight loss will help me get rid of using it.

As much as a hate it, it was helped me to get into a decent routine for sleep. The machine logs all the usage data which my workplace requests reports each time we have a medical.

Looking really good boss. Nice job on the sleep and nice job on the supplements. @kamsikazee we really have a lot of respect for what you're doing. The Retatrutide looks fantastic.

Thanks @Ulter I appreciate the love brother!! I have a lot of respect for my EVO brothers!

@kamsikazee looking really good buddy. The sleep and the exercise are a good mix. I am proud of you and it is good to see that you are trying to get better when it comes to things.

Appreciate the kind words brother @ROIDDERS

Bros, I love to see this style of workout. Good job on this. The rest day from the gym definitely goes a long way. @kamsikazee

@ceo It was a much needed rest day bros, came back feeling great today!!

Nothing you can't handle nor will make a long term difference right?

At the time it felt like the worst thing in the world @Mobster but looking back and reflecting on it, yeah it was just a little a little spec in the grand scheme of things.

 

[stevesmi]

True @stevesmi I have avoided the dentist for the most part of my life, but you are right, unfortunately we do need them, but they still suck!!

yeah teeth are important for our heart health too

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 15/1​

I start todays log with a quote from great stoic Epictetus "It's not what happens to you, but how you react to it that matters."

Woke up feeling well rested and largely recovered, with only a bit of lingering sensitivity. It was back to business as usual, kicked off the day with a Push session at the gym, followed by 45 minutes on the treadmill. Honestly, I haven’t felt that good after a workout in a very long time.

Spent the rest of the day with family and did a bit of shopping to pick up a few things for our upcoming vacation. I went slightly over my daily calorie goal due to a small oversight, but I absolutely smashed my protein and fat targets and it felt great to be back on solid food again.

Diet

Slightly over on calories, I initially didn’t log the avocado in my app and didn’t realise until I reviewed my meals. I thought I was bang on target. Hit my protein and fat goals.




Exercise

Great day in the gym, solid Push session followed by 45min on the treadmill.

Bench Press:
20kg x12 - BB only warmup
50kg x12
50kg x9
50kg x8

Chest fly machine :
35kg x12
35kg x12
35kg x12

Shoulder press Machine :
25kg x12
25kg x12
25kg x10

Upright Rows:
20kg x12
20kg x12
20kg x11

Triceps Extension Rope:
20kg x12
20kg x10
20kg x8

Treadmill:
45 min - 5 incline - 5.5km/hr



Sleep

7:46 min sleep. 2.4 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 15/1​

I start todays log with a quote from great stoic Epictetus "It's not what happens to you, but how you react to it that matters."

Woke up feeling well rested and largely recovered, with only a bit of lingering sensitivity. It was back to business as usual, kicked off the day with a Push session at the gym, followed by 45 minutes on the treadmill. Honestly, I haven’t felt that good after a workout in a very long time.

Spent the rest of the day with family and did a bit of shopping to pick up a few things for our upcoming vacation. I went slightly over my daily calorie goal due to a small oversight, but I absolutely smashed my protein and fat targets and it felt great to be back on solid food again.

Diet

Slightly over on calories, I initially didn’t log the avocado in my app and didn’t realise until I reviewed my meals. I thought I was bang on target. Hit my protein and fat goals.

View attachment 168389View attachment 168388View attachment 168386View attachment 168387View attachment 168390


Exercise

Great day in the gym, solid Push session followed by 45min on the treadmill.

Bench Press:
20kg x12 - BB only warmup
50kg x12
50kg x9
50kg x8

Chest fly machine :
35kg x12
35kg x12
35kg x12

Shoulder press Machine :
25kg x12
25kg x12
25kg x10

Upright Rows:
20kg x12
20kg x12
20kg x11

Triceps Extension Rope:
20kg x12
20kg x10
20kg x8

Treadmill:
45 min - 5 incline - 5.5km/hr

View attachment 168391

Sleep

7:46 min sleep. 2.4 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Glad to hear you're feeling well rested, workout looks good!

 

[LevButlerov]

I was bad @LevButlerov I woke up with a blood clot that had built up and fell into my mouth to wake me up, I was up for about 45min to try and stop the bleeding, tried putting some pressure, an icepack and rinsing with antibacterial mouth wash and eventually got it to stop after the second time of trying.

thats not good I hope you're ok and next time make sure no training after dental work @kamsikazee

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 15/1​

I start todays log with a quote from great stoic Epictetus "It's not what happens to you, but how you react to it that matters."

Woke up feeling well rested and largely recovered, with only a bit of lingering sensitivity. It was back to business as usual, kicked off the day with a Push session at the gym, followed by 45 minutes on the treadmill. Honestly, I haven’t felt that good after a workout in a very long time.

Spent the rest of the day with family and did a bit of shopping to pick up a few things for our upcoming vacation. I went slightly over my daily calorie goal due to a small oversight, but I absolutely smashed my protein and fat targets and it felt great to be back on solid food again.

Diet

Slightly over on calories, I initially didn’t log the avocado in my app and didn’t realise until I reviewed my meals. I thought I was bang on target. Hit my protein and fat goals.

View attachment 168389View attachment 168388View attachment 168386View attachment 168387View attachment 168390


Exercise

Great day in the gym, solid Push session followed by 45min on the treadmill.

Bench Press:
20kg x12 - BB only warmup
50kg x12
50kg x9
50kg x8

Chest fly machine :
35kg x12
35kg x12
35kg x12

Shoulder press Machine :
25kg x12
25kg x12
25kg x10

Upright Rows:
20kg x12
20kg x12
20kg x11

Triceps Extension Rope:
20kg x12
20kg x10
20kg x8

Treadmill:
45 min - 5 incline - 5.5km/hr

View attachment 168391

Sleep

7:46 min sleep. 2.4 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

volume is high are you fully recovered?

 

[kamsikazee]

Glad to hear you're feeling well rested, workout looks good!

Thanks brother @ZenithHealth Feeling much better!

thats not good I hope you're ok and next time make sure no training after dental work @kamsikazee

I will definitely take a couple of days off next time!

volume is high are you fully recovered?

Feeling great brother, other then some sensitivity in teeth I am all good! @LevButlerov

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/1​

Another day, another pull session, and this one started on a high note. I woke up feeling great and even beat my alarm, which is always a win. With a packed schedule ahead, I got to the gym bright and early and made the most of it. Solid session, great pump, and capped it off with 45 minutes on the treadmill.

The rest of the day was spent juggling last-minute prep and getting things in order around the house as we get ready to head out on a family vacation tomorrow. Macros were right on point, sticking to my usual meals. That’ll change a bit over the coming week, but the goal stays the same....stay consistent and keep progress moving forward.

Wrapped up the day with a relaxed walk through the park with the family, soaking up some fresh air and sneaking in a few extra steps. A productive day all around and a great way to lead into vacation mode.

Diet

Did a great job with the Macros today. Consumed 3L of water.




Bonus picture today of my breakfast... 2 full eggs, 150g of egg whites, fresh organic chilli's and tomatoes from the garden and some onions. Topped with some cayenne pepper powder.



Exercise

Solid Pull session in the gym followed up with 45min walk on the treadmill.

Assisted Pull Up:
80kg x10
80kg x8
80kg x5

Lat Pull down:
50kg x10
50kg x10
50kg x9

Cable Row:
35kg x12
35kg x12
35kg x12

Barbell Bicep Curl:
20kg x10 (EZ curl bar)
20kg x10
20kg x9

Hammer Curl:
7kg x10 (7kg DB)
7kg x10
7kg x9

Treadmill:
45 min - 5 incline - 5.5km/hr



Sleep

8:17 min sleep. 4.1 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

I will be on family vacation from tomorrow for the next 7 nights and will endeavour to keep the daily updates coming, they might be a little delayed if I don't have time in the evening, I will try and complete it the following morning.

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/1​

Another day, another pull session, and this one started on a high note. I woke up feeling great and even beat my alarm, which is always a win. With a packed schedule ahead, I got to the gym bright and early and made the most of it. Solid session, great pump, and capped it off with 45 minutes on the treadmill.

The rest of the day was spent juggling last-minute prep and getting things in order around the house as we get ready to head out on a family vacation tomorrow. Macros were right on point, sticking to my usual meals. That’ll change a bit over the coming week, but the goal stays the same....stay consistent and keep progress moving forward.

Wrapped up the day with a relaxed walk through the park with the family, soaking up some fresh air and sneaking in a few extra steps. A productive day all around and a great way to lead into vacation mode.

Diet

Did a great job with the Macros today. Consumed 3L of water.

View attachment 168809View attachment 168811View attachment 168810View attachment 168813View attachment 168812


Bonus picture today of my breakfast... 2 full eggs, 150g of egg whites, fresh organic chilli's and tomatoes from the garden and some onions. Topped with some cayenne pepper powder.

View attachment 168808

Exercise

Solid Pull session in the gym followed up with 45min walk on the treadmill.

Assisted Pull Up:
80kg x10
80kg x8
80kg x5

Lat Pull down:
50kg x10
50kg x10
50kg x9

Cable Row:
35kg x12
35kg x12
35kg x12

Barbell Bicep Curl:
20kg x10 (EZ curl bar)
20kg x10
20kg x9

Hammer Curl:
7kg x10 (7kg DB)
7kg x10
7kg x9

Treadmill:
45 min - 5 incline - 5.5km/hr

View attachment 168807

Sleep

8:17 min sleep. 4.1 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

I will be on family vacation from tomorrow for the next 7 nights and will endeavour to keep the daily updates coming, they might be a little delayed if I don't have time in the evening, I will try and complete it the following morning.

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Loving the regular updates, food looks great, sleep exactly where you need it to be, dont fall off the wagon too much on holiday!

 

[ceo]

@ceo It was a much needed rest day bros, came back feeling great today!!

Bro's, rest day goes a long way. Sometimes when I have a tough plumbing job I get knocked out for like 12 hours.

 

[Ulter]

Thanks @Ulter I appreciate the love brother!! I have a lot of respect for my EVO brothers!

EVO family respect all the way.

 

[ballin2504]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 14/1​

It was a long, tough night and an even tougher day focused entirely on rest and recovery. I’ll spare the gruesome details, but the aftermath of the dental procedure wasn’t pretty. To avoid any flare-ups, I stayed away from solid foods and powered through on water, protein shakes, yogurt, and later some soup with mashed potatoes for dinner.

Despite the setback, it became an unexpected moment to pause and reflect. Recovery is part of the journey and tomorrow, God willing, we continue the fight.

Diet

Calories and protein was lower than target, consumed more carbs and had about 2L of water.

View attachment 167937View attachment 167936View attachment 167935View attachment 167934


Exercise

Rest day today from the gym, didn't get much exercise, thought about going for a walk but was lacking energy.

View attachment 167938

Sleep

7:30 min sleep. 1.6 events/hr using CPAP. Total sleep recorded but it was a broken sleep, woke up a few times to deal with bleeding which may have been brought on from the Futsal last night or the straps for the CPAP mask.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
1 x Digestive Enzymes (1 with each main meal)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

@kamsikaze love that you have a positive outlook with it all man that goes a long way

 

[waggat]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/1​

Another day, another pull session, and this one started on a high note. I woke up feeling great and even beat my alarm, which is always a win. With a packed schedule ahead, I got to the gym bright and early and made the most of it. Solid session, great pump, and capped it off with 45 minutes on the treadmill.

The rest of the day was spent juggling last-minute prep and getting things in order around the house as we get ready to head out on a family vacation tomorrow. Macros were right on point, sticking to my usual meals. That’ll change a bit over the coming week, but the goal stays the same....stay consistent and keep progress moving forward.

Wrapped up the day with a relaxed walk through the park with the family, soaking up some fresh air and sneaking in a few extra steps. A productive day all around and a great way to lead into vacation mode.

Diet

Did a great job with the Macros today. Consumed 3L of water.

View attachment 168809View attachment 168811View attachment 168810View attachment 168813View attachment 168812


Bonus picture today of my breakfast... 2 full eggs, 150g of egg whites, fresh organic chilli's and tomatoes from the garden and some onions. Topped with some cayenne pepper powder.

View attachment 168808

Exercise

Solid Pull session in the gym followed up with 45min walk on the treadmill.

Assisted Pull Up:
80kg x10
80kg x8
80kg x5

Lat Pull down:
50kg x10
50kg x10
50kg x9

Cable Row:
35kg x12
35kg x12
35kg x12

Barbell Bicep Curl:
20kg x10 (EZ curl bar)
20kg x10
20kg x9

Hammer Curl:
7kg x10 (7kg DB)
7kg x10
7kg x9

Treadmill:
45 min - 5 incline - 5.5km/hr

View attachment 168807

Sleep

8:17 min sleep. 4.1 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

I will be on family vacation from tomorrow for the next 7 nights and will endeavour to keep the daily updates coming, they might be a little delayed if I don't have time in the evening, I will try and complete it the following morning.

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Awesome update mate.

Pull workout looks good. I would just make sure two of your sets are to or close to failure. So the reps might end up looking like 10 (could have done 2 more), 10 (failure or close to), 8 (failure or close to).

Looks like you've got your diet dialled in as well. Those meals are looking good.

Hope you have a good holiday mate!

 

[ROIDDERS]

Appreciate the kind words brother @ROIDDERS

That's definitely what we want to hear.

 

[2Thick]

It was a tough day @2Thick I only recently got diagnosed with sleep apnea through my workplace and have to use the machine moving forward until I get a diagnosis that says I no longer require the machine. This was the big wake up call for me, and I'm hoping with the weight loss will help me get rid of using it.

Yes sometimes we get punished in life. You just gotta keep going.

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/1​

Another day, another pull session, and this one started on a high note. I woke up feeling great and even beat my alarm, which is always a win. With a packed schedule ahead, I got to the gym bright and early and made the most of it. Solid session, great pump, and capped it off with 45 minutes on the treadmill.

The rest of the day was spent juggling last-minute prep and getting things in order around the house as we get ready to head out on a family vacation tomorrow. Macros were right on point, sticking to my usual meals. That’ll change a bit over the coming week, but the goal stays the same....stay consistent and keep progress moving forward.

Wrapped up the day with a relaxed walk through the park with the family, soaking up some fresh air and sneaking in a few extra steps. A productive day all around and a great way to lead into vacation mode.

Diet

Did a great job with the Macros today. Consumed 3L of water.

View attachment 168809View attachment 168811View attachment 168810View attachment 168813View attachment 168812


Bonus picture today of my breakfast... 2 full eggs, 150g of egg whites, fresh organic chilli's and tomatoes from the garden and some onions. Topped with some cayenne pepper powder.

View attachment 168808

Exercise

Solid Pull session in the gym followed up with 45min walk on the treadmill.

Assisted Pull Up:
80kg x10
80kg x8
80kg x5

Lat Pull down:
50kg x10
50kg x10
50kg x9

Cable Row:
35kg x12
35kg x12
35kg x12

Barbell Bicep Curl:
20kg x10 (EZ curl bar)
20kg x10
20kg x9

Hammer Curl:
7kg x10 (7kg DB)
7kg x10
7kg x9

Treadmill:
45 min - 5 incline - 5.5km/hr

View attachment 168807

Sleep

8:17 min sleep. 4.1 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 with each main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

I will be on family vacation from tomorrow for the next 7 nights and will endeavour to keep the daily updates coming, they might be a little delayed if I don't have time in the evening, I will try and complete it the following morning.

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

family vacation? make sure you pin a large dose before you go on vacation with glp1 so you're not hungry @kamsikazee

 

[kamsikazee]

Loving the regular updates, food looks great, sleep exactly where you need it to be, dont fall off the wagon too much on holiday!

I'm going to try my best to keep the routine of gym going, I have one here at the accommodation and another gym nearby that is covered in my fitness passport (turning out to be a great investment). I've got a plan for the diet.

Bro's, rest day goes a long way. Sometimes when I have a tough plumbing job I get knocked out for like 12 hours.

Plumbing must take its toll on the body, do you do domestic/commercial/construction plumbing?

@kamsikaze love that you have a positive outlook with it all man that goes a long way

I've learned this lesson the hard way brother. Life is 10% what happens to you, and 90% how you respond!

Awesome update mate.

Pull workout looks good. I would just make sure two of your sets are to or close to failure. So the reps might end up looking like 10 (could have done 2 more), 10 (failure or close to), 8 (failure or close to).

Looks like you've got your diet dialled in as well. Those meals are looking good.

Hope you have a good holiday mate!

Thanks @waggat I'll try and work to failure in the last two sets.

If ii am able to do a high volume of reps should I just be upping the weight for the following set?

Also is it better to raise the weights each set (e.g 10kg, 20kg, 30kg) or keep it at one weight as long as the last two are to failure?

family vacation? make sure you pin a large dose before you go on vacation with glp1 so you're not hungry @kamsikazee

I may know somebody who, who knows somebody who might have taken some across the state border if you know what I mean!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/1​

Kicked off the day bright and early with a solid leg session before heading to the airport. Time was tight, so I skipped the cardio, but made up for it with plenty of steps throughout the day. We’ve now arrived at our home for the week, ready for some quality family time, but the goals don’t hit pause just because I’m away. I’ve mapped out a plan to stay on track, and with a little flexibility (and maybe a bit of luck), I’m set to make this week count.

Bonus pic: This will be my view for the next week.



Diet

Stuck to the usual breakfast and lunch options. We went out for dinner so I chose a Macro friendly option, happy with the results, will try and implement similar strategy throughout the week. Drank 3L water. The weather is quite humid here and we will be doing plenty of walking and swimming so might need to up the h2o.




Exercise

Nice Leg session, though my leg/hip is feeling a little sore from either the adductions or leg press.

Leg extensions :
55kg x12
55kg x12
55kg x12

hamstring curls :
30kg x12
30kg x12
30kg x10

Leg Press:
65kg x12
65kg x12
65kg x12

Calf Raises:
65kg x15
65kg x15
65kg x15

machine hip adduction inner:
35kg x15
35kg x15
35kg x12



Sleep

8:10 min sleep. 3.4 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 with breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

 

[waggat]

I'm going to try my best to keep the routine of gym going, I have one here at the accommodation and another gym nearby that is covered in my fitness passport (turning out to be a great investment). I've got a plan for the diet.

Plumbing must take its toll on the body, do you do domestic/commercial/construction plumbing?

I've learned this lesson the hard way brother. Life is 10% what happens to you, and 90% how you respond!

Thanks @waggat I'll try and work to failure in the last two sets.

If ii am able to do a high volume of reps should I just be upping the weight for the following set?

Also is it better to raise the weights each set (e.g 10kg, 20kg, 30kg) or keep it at one weight as long as the last two are to failure?

I may know somebody who, who knows somebody who might have taken some across the state border if you know what I mean!

Hey mate, regarding the reps, if you do a set that was planned as a working set and the weight is too light then you can either keep pushing and make it a high rep set to failure or just stop at 10 or 12 or whatever and count it as a warmup.

I've written a few posts lately on options for set structure. Usually I don't like straight sets (keeping the weight the same) but when you're starting out they're not bad. That's because the loads are lighter (less chance of overtraining and less need for working up to that certain weight) and I think multiple sets helps new guys with the neurological strength adaption.

I wouldn't sweat it to much though. As long as those two final sets are at or close to failure (either you fail trying to get another rep with good form or you couldn't complete another rep with good form).

So for straight sets, your three sets might look like this (say for a 60kg bench press): 10 reps (could have done 2 more), 10 reps (just got the last rep with good form), 8 reps (tried for 9 but couldn't get it).

 

[waggat]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/1​

Kicked off the day bright and early with a solid leg session before heading to the airport. Time was tight, so I skipped the cardio, but made up for it with plenty of steps throughout the day. We’ve now arrived at our home for the week, ready for some quality family time, but the goals don’t hit pause just because I’m away. I’ve mapped out a plan to stay on track, and with a little flexibility (and maybe a bit of luck), I’m set to make this week count.

Bonus pic: This will be my view for the next week.

View attachment 169214

Diet

Stuck to the usual breakfast and lunch options. We went out for dinner so I chose a Macro friendly option, happy with the results, will try and implement similar strategy throughout the week. Drank 3L water. The weather is quite humid here and we will be doing plenty of walking and swimming so might need to up the h2o.

View attachment 169213View attachment 169211View attachment 169212View attachment 169210View attachment 169209


Exercise

Nice Leg session, though my leg/hip is feeling a little sore from either the adductions or leg press.

Leg extensions :
55kg x12
55kg x12
55kg x12

hamstring curls :
30kg x12
30kg x12
30kg x10

Leg Press:
65kg x12
65kg x12
65kg x12

Calf Raises:
65kg x15
65kg x15
65kg x15

machine hip adduction inner:
35kg x15
35kg x15
35kg x12

View attachment 169215

Sleep

8:10 min sleep. 3.4 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 with breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Nice exercise selection for the leg workout mate. View from your holiday accommodation looks awesome. Hope you have a good time. Nice job on the macros as well!

 

[Tiger Salman Khan]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/1​

Kicked off the day bright and early with a solid leg session before heading to the airport. Time was tight, so I skipped the cardio, but made up for it with plenty of steps throughout the day. We’ve now arrived at our home for the week, ready for some quality family time, but the goals don’t hit pause just because I’m away. I’ve mapped out a plan to stay on track, and with a little flexibility (and maybe a bit of luck), I’m set to make this week count.

Bonus pic: This will be my view for the next week.

View attachment 169214

Diet

Stuck to the usual breakfast and lunch options. We went out for dinner so I chose a Macro friendly option, happy with the results, will try and implement similar strategy throughout the week. Drank 3L water. The weather is quite humid here and we will be doing plenty of walking and swimming so might need to up the h2o.

View attachment 169213View attachment 169211View attachment 169212View attachment 169210View attachment 169209


Exercise

Nice Leg session, though my leg/hip is feeling a little sore from either the adductions or leg press.

Leg extensions :
55kg x12
55kg x12
55kg x12

hamstring curls :
30kg x12
30kg x12
30kg x10

Leg Press:
65kg x12
65kg x12
65kg x12

Calf Raises:
65kg x15
65kg x15
65kg x15

machine hip adduction inner:
35kg x15
35kg x15
35kg x12

View attachment 169215

Sleep

8:10 min sleep. 3.4 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 with breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

@kamsikazee Numbers look on point....keep killing it........

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/1​

Kicked off the day bright and early with a solid leg session before heading to the airport. Time was tight, so I skipped the cardio, but made up for it with plenty of steps throughout the day. We’ve now arrived at our home for the week, ready for some quality family time, but the goals don’t hit pause just because I’m away. I’ve mapped out a plan to stay on track, and with a little flexibility (and maybe a bit of luck), I’m set to make this week count.

Bonus pic: This will be my view for the next week.

View attachment 169214

Diet

Stuck to the usual breakfast and lunch options. We went out for dinner so I chose a Macro friendly option, happy with the results, will try and implement similar strategy throughout the week. Drank 3L water. The weather is quite humid here and we will be doing plenty of walking and swimming so might need to up the h2o.

View attachment 169213View attachment 169211View attachment 169212View attachment 169210View attachment 169209


Exercise

Nice Leg session, though my leg/hip is feeling a little sore from either the adductions or leg press.

Leg extensions :
55kg x12
55kg x12
55kg x12

hamstring curls :
30kg x12
30kg x12
30kg x10

Leg Press:
65kg x12
65kg x12
65kg x12

Calf Raises:
65kg x15
65kg x15
65kg x15

machine hip adduction inner:
35kg x15
35kg x15
35kg x12

View attachment 169215

Sleep

8:10 min sleep. 3.4 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 with breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Loving the view! Good water intake and great workout sesh!

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/1​

Kicked off the day bright and early with a solid leg session before heading to the airport. Time was tight, so I skipped the cardio, but made up for it with plenty of steps throughout the day. We’ve now arrived at our home for the week, ready for some quality family time, but the goals don’t hit pause just because I’m away. I’ve mapped out a plan to stay on track, and with a little flexibility (and maybe a bit of luck), I’m set to make this week count.

Bonus pic: This will be my view for the next week.

View attachment 169214

Diet

Stuck to the usual breakfast and lunch options. We went out for dinner so I chose a Macro friendly option, happy with the results, will try and implement similar strategy throughout the week. Drank 3L water. The weather is quite humid here and we will be doing plenty of walking and swimming so might need to up the h2o.

View attachment 169213View attachment 169211View attachment 169212View attachment 169210View attachment 169209


Exercise

Nice Leg session, though my leg/hip is feeling a little sore from either the adductions or leg press.

Leg extensions :
55kg x12
55kg x12
55kg x12

hamstring curls :
30kg x12
30kg x12
30kg x10

Leg Press:
65kg x12
65kg x12
65kg x12

Calf Raises:
65kg x15
65kg x15
65kg x15

machine hip adduction inner:
35kg x15
35kg x15
35kg x12

View attachment 169215

Sleep

8:10 min sleep. 3.4 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 with breakfast and lunch)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

beautiful view and staying steady, key is to keep control of the food as you're out there

 

[kamsikazee]

Hey mate, regarding the reps, if you do a set that was planned as a working set and the weight is too light then you can either keep pushing and make it a high rep set to failure or just stop at 10 or 12 or whatever and count it as a warmup.

I've written a few posts lately on options for set structure. Usually I don't like straight sets (keeping the weight the same) but when you're starting out they're not bad. That's because the loads are lighter (less chance of overtraining and less need for working up to that certain weight) and I think multiple sets helps new guys with the neurological strength adaption.

I wouldn't sweat it to much though. As long as those two final sets are at or close to failure (either you fail trying to get another rep with good form or you couldn't complete another rep with good form).

So for straight sets, your three sets might look like this (say for a 60kg bench press): 10 reps (could have done 2 more), 10 reps (just got the last rep with good form), 8 reps (tried for 9 but couldn't get it).

Yep gotcha @waggat !! Really appreciate the advise brother!

@kamsikazee Numbers look on point....keep killing it........

Thanks bro! @Tiger Salman Khan

Loving the view! Good water intake and great workout sesh!

Thanks @ZenithHealth

beautiful view and staying steady, key is to keep control of the food as you're out there

Cheers brother! A lot more temptation to be naughty, but I am resisting, for now

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Took a well‑earned rest day from the gym and spent it exploring with the family. We stocked up on groceries for the week, cooled off with a swim at the pool, and later caught up with friends over dinner and dessert. Proud moment of the day: I skipped the pizza and pasta temptation and grabbed Subway instead....small win, big momentum.

Diet

Sticking to the plan of the having the same meals for breakfast and lunch, cooking the lunch fresh instead of prepping ahead though. Went out for dinner and chose the Subway salad with double serving of the chicken, macros on it are incredible, high volume and satisfying, could be a regular takeaway option! Left me with enough calories for a healthy snack for dessert!




Exercise

Rest day. Got in plenty of steps and a 1.5hr swim (not tracked)



Sleep

7:54 min sleep. 1.8 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Took a well‑earned rest day from the gym and spent it exploring with the family. We stocked up on groceries for the week, cooled off with a swim at the pool, and later caught up with friends over dinner and dessert. Proud moment of the day: I skipped the pizza and pasta temptation and grabbed Subway instead....small win, big momentum.

Diet

Sticking to the plan of the having the same meals for breakfast and lunch, cooking the lunch fresh instead of prepping ahead though. Went out for dinner and chose the Subway salad with double serving of the chicken, macros on it are incredible, high volume and satisfying, could be a regular takeaway option! Left me with enough calories for a healthy snack for dessert!

View attachment 169670View attachment 169667View attachment 169666View attachment 169668View attachment 169665


Exercise

Rest day. Got in plenty of steps and a 1.5hr swim (not tracked)

View attachment 169669

Sleep

7:54 min sleep. 1.8 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Love it mate, choosing healthier food options is the main way to stay fit and healthy long-term, love how you still consider a 1.5hr swim a rest day, respect brother

 

[ceo]

Plumbing must take its toll on the body, do you do domestic/commercial/construction plumbing?

Bros, it takes a toll day by day but I can handle that. What I can't handle is major injuries. I fell through a ceiling years ago and I was down for two years after that.

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Took a well‑earned rest day from the gym and spent it exploring with the family. We stocked up on groceries for the week, cooled off with a swim at the pool, and later caught up with friends over dinner and dessert. Proud moment of the day: I skipped the pizza and pasta temptation and grabbed Subway instead....small win, big momentum.

Diet

Sticking to the plan of the having the same meals for breakfast and lunch, cooking the lunch fresh instead of prepping ahead though. Went out for dinner and chose the Subway salad with double serving of the chicken, macros on it are incredible, high volume and satisfying, could be a regular takeaway option! Left me with enough calories for a healthy snack for dessert!

View attachment 169670View attachment 169667View attachment 169666View attachment 169668View attachment 169665


Exercise

Rest day. Got in plenty of steps and a 1.5hr swim (not tracked)

View attachment 169669

Sleep

7:54 min sleep. 1.8 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

good progress and I like the digestive aids here

 

[kamsikazee]

Love it mate, choosing healthier food options is the main way to stay fit and healthy long-term, love how you still consider a 1.5hr swim a rest day, respect brother

Yeah brother, it feels great to be doing it right, not doing extreme fad diets that are unsustainable in the long term, and best part of it all is I am enjoying eating this way!

Bros, it takes a toll day by day but I can handle that. What I can't handle is major injuries. I fell through a ceiling years ago and I was down for two years after that.

Nothing worse then a setback from a major injury. Hope you have fully recovered from that Bros!

good progress and I like the digestive aids here

Thank you for the suggestion, no issues with digestion thus far

 

[kamsikazee]

Love it mate, choosing healthier food options is the main way to stay fit and healthy long-term, love how you still consider a 1.5hr swim a rest day, respect brother

Wasn't exactly 1.5hrs of lap swimming, just mucking around with the kids !

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Back in the gym today and decided to give the little fitness room at our accommodation a go. It’s a small setup, but it had just enough gear to squeeze in a solid session. Thankfully the only other people in there were sticking to the cardio machines — if even one or two more lifters showed up, it would’ve felt packed. I might check out the bigger gym down the road tomorrow to mix things up.

It is usually my weekly weigh in, but because I am away on holidays I wont be weighing in until next Monday.

It was Push Day again, though I had to swap out a few exercises since there’s no bench press or barbells. Still managed to hit pretty much the same routine as last week. Skipped cardio afterward because the two working treadmills were taken, and honestly I’ve been racking up plenty of steps during the day anyway.

Wrapped up the evening with a slow walk along the beach, which was the perfect way to wind down.

Bonus pic from my evening walk.



Diet

Macros on point, had all my meals from home today, drank 3L of water.



Bonus pic of my lunch, tasted better today.




Exercise

Push day. No treadmill. Evening walk

Dumbbell Press:
20kg x 14 (10kg DB)
30kg x 14 (15kg DB)
40kg x 13 (20kg DB) - Could have done 1 more
40kg x 10 To failure

Dumbbell flies:
20kg x 14 (10kg DB)
25kg x 12 (12.5kg DB) could have done 1-2more
25kg x 10 To failure

Shoulder press Machine :
28kg x 12
28kg x 11 Close to failure
28kg x 8 To failure

Upright Rows:
20kg x 12 (2 X 10kg DB)
20kg x 12
20kg x 10 Could of done 1 more maybe

Triceps Extension Rope:
18.75kg x 14
18.75kg x 11 Could have done 1 more
18.75kg x 8 To failure



Sleep

7:24 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Back in the gym today and decided to give the little fitness room at our accommodation a go. It’s a small setup, but it had just enough gear to squeeze in a solid session. Thankfully the only other people in there were sticking to the cardio machines — if even one or two more lifters showed up, it would’ve felt packed. I might check out the bigger gym down the road tomorrow to mix things up.

It is usually my weekly weigh in, but because I am away on holidays I wont be weighing in until next Monday.

It was Push Day again, though I had to swap out a few exercises since there’s no bench press or barbells. Still managed to hit pretty much the same routine as last week. Skipped cardio afterward because the two working treadmills were taken, and honestly I’ve been racking up plenty of steps during the day anyway.

Wrapped up the evening with a slow walk along the beach, which was the perfect way to wind down.

Bonus pic from my evening walk.

View attachment 170108

Diet

Macros on point, had all my meals from home today, drank 3L of water.

View attachment 170107View attachment 170103View attachment 170104View attachment 170106View attachment 170105

Bonus pic of my lunch, tasted better today.

View attachment 170109


Exercise

Push day. No treadmill. Evening walk

Dumbbell Press:
20kg x 14 (10kg DB)
30kg x 14 (15kg DB)
40kg x 13 (20kg DB) - Could have done 1 more
40kg x 10 To failure

Dumbbell flies:
20kg x 14 (10kg DB)
25kg x 12 (12.5kg DB) could have done 1-2more
25kg x 10 To failure

Shoulder press Machine :
28kg x 12
28kg x 11 Close to failure
28kg x 8 To failure

Upright Rows:
20kg x 12 (2 X 10kg DB)
20kg x 12
20kg x 10 Could of done 1 more maybe

Triceps Extension Rope:
18.75kg x 14
18.75kg x 11 Could have done 1 more
18.75kg x 8 To failure

View attachment 170110

Sleep

7:24 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

I like your training and high protein this is the path!
you're doing a lot of steps I see too @kamsikazee

 

[stevesmi]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Back in the gym today and decided to give the little fitness room at our accommodation a go. It’s a small setup, but it had just enough gear to squeeze in a solid session. Thankfully the only other people in there were sticking to the cardio machines — if even one or two more lifters showed up, it would’ve felt packed. I might check out the bigger gym down the road tomorrow to mix things up.

It is usually my weekly weigh in, but because I am away on holidays I wont be weighing in until next Monday.

It was Push Day again, though I had to swap out a few exercises since there’s no bench press or barbells. Still managed to hit pretty much the same routine as last week. Skipped cardio afterward because the two working treadmills were taken, and honestly I’ve been racking up plenty of steps during the day anyway.

Wrapped up the evening with a slow walk along the beach, which was the perfect way to wind down.

Bonus pic from my evening walk.

View attachment 170108

Diet

Macros on point, had all my meals from home today, drank 3L of water.

View attachment 170107View attachment 170103View attachment 170104View attachment 170106View attachment 170105

Bonus pic of my lunch, tasted better today.

View attachment 170109


Exercise

Push day. No treadmill. Evening walk

Dumbbell Press:
20kg x 14 (10kg DB)
30kg x 14 (15kg DB)
40kg x 13 (20kg DB) - Could have done 1 more
40kg x 10 To failure

Dumbbell flies:
20kg x 14 (10kg DB)
25kg x 12 (12.5kg DB) could have done 1-2more
25kg x 10 To failure

Shoulder press Machine :
28kg x 12
28kg x 11 Close to failure
28kg x 8 To failure

Upright Rows:
20kg x 12 (2 X 10kg DB)
20kg x 12
20kg x 10 Could of done 1 more maybe

Triceps Extension Rope:
18.75kg x 14
18.75kg x 11 Could have done 1 more
18.75kg x 8 To failure

View attachment 170110

Sleep

7:24 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

@kamsikazee nice man, it's good to see you logging your sleep like this. Hopefully the CPAP machine is definitely making a difference. I'm gonna probably have to get one myself in the next few years I think.

 

[Mobster]

I train early so it's never that busy

 

[kamsikazee]

I like your training and high protein this is the path!
you're doing a lot of steps I see too @kamsikazee

Been doing a lot of walking around these holidays! Don't feel guilty for not hitting the treadmill after workout.

@kamsikazee nice man, it's good to see you logging your sleep like this. Hopefully the CPAP machine is definitely making a difference. I'm gonna probably have to get one myself in the next few years I think.

Hope so too, was definitely sceptical about it, especially since the sleep physician said its not proven to be very effective for those with moderate sleep apnea (me) but I'm certainly seeing some small benefits thus far.

I train early so it's never that busy

The gym at the place I'm staying here on vacation has got the bare basics and as i found out this morning, 3 ppl is a crowd haha. Going to the proper gym down the road tomorrow as there are no machines here for legs.

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/1​

Pull day today, got into the gym here at the resort and it was a little overloaded with 2 other people hitting the iron. Got the workout in nonetheless. Short but sweet workout.

Diet

Good Macros, had Subway for dinner again, drank 3L of water.




Exercise

Pull day. Kept it short and simple. No assisted pull up machine at this gym so I omitted that from the last Pull sesh.

Dumbell Bicep Curl:
10kg x 12 (10kg DB)
10kg x 10 Could have done 1-2 more
10kg x 10 Could have done 1 more

Hammer Curl:
7kg x 12 7kg DB
7kg x 11 Could have done 1 more
7kg x 11 Failure

Lat Pull down:
50kg x 12
50kg x 10
50kg x 9 Failure

Cable Row:
35kg x 12
35kg x 12
35kg x 12



Sleep

Stats for sleep were probably the best I've had since starting the CPAP therapy but I woke up tired lol

8:20 min sleep. 0.9 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

 

[ceo]

Nothing worse then a setback from a major injury. Hope you have fully recovered from that Bros!

Bros, I'm honest, I don't think I'm ever gonna be 100% recovered but I think I'm 80 or 90%.

 

[ceo]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Back in the gym today and decided to give the little fitness room at our accommodation a go. It’s a small setup, but it had just enough gear to squeeze in a solid session. Thankfully the only other people in there were sticking to the cardio machines — if even one or two more lifters showed up, it would’ve felt packed. I might check out the bigger gym down the road tomorrow to mix things up.

It is usually my weekly weigh in, but because I am away on holidays I wont be weighing in until next Monday.

It was Push Day again, though I had to swap out a few exercises since there’s no bench press or barbells. Still managed to hit pretty much the same routine as last week. Skipped cardio afterward because the two working treadmills were taken, and honestly I’ve been racking up plenty of steps during the day anyway.

Wrapped up the evening with a slow walk along the beach, which was the perfect way to wind down.

Bonus pic from my evening walk.

View attachment 170108

Diet

Macros on point, had all my meals from home today, drank 3L of water.

View attachment 170107View attachment 170103View attachment 170104View attachment 170106View attachment 170105

Bonus pic of my lunch, tasted better today.

View attachment 170109


Exercise

Push day. No treadmill. Evening walk

Dumbbell Press:
20kg x 14 (10kg DB)
30kg x 14 (15kg DB)
40kg x 13 (20kg DB) - Could have done 1 more
40kg x 10 To failure

Dumbbell flies:
20kg x 14 (10kg DB)
25kg x 12 (12.5kg DB) could have done 1-2more
25kg x 10 To failure

Shoulder press Machine :
28kg x 12
28kg x 11 Close to failure
28kg x 8 To failure

Upright Rows:
20kg x 12 (2 X 10kg DB)
20kg x 12
20kg x 10 Could of done 1 more maybe

Triceps Extension Rope:
18.75kg x 14
18.75kg x 11 Could have done 1 more
18.75kg x 8 To failure

View attachment 170110

Sleep

7:24 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

Bros, you got like a city right on the beach. Is that in Australia or is that in Asia? That's some crazy shit right there. @kamsikazee

 

[Ulter]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Back in the gym today and decided to give the little fitness room at our accommodation a go. It’s a small setup, but it had just enough gear to squeeze in a solid session. Thankfully the only other people in there were sticking to the cardio machines — if even one or two more lifters showed up, it would’ve felt packed. I might check out the bigger gym down the road tomorrow to mix things up.

It is usually my weekly weigh in, but because I am away on holidays I wont be weighing in until next Monday.

It was Push Day again, though I had to swap out a few exercises since there’s no bench press or barbells. Still managed to hit pretty much the same routine as last week. Skipped cardio afterward because the two working treadmills were taken, and honestly I’ve been racking up plenty of steps during the day anyway.

Wrapped up the evening with a slow walk along the beach, which was the perfect way to wind down.

Bonus pic from my evening walk.

View attachment 170108

Diet

Macros on point, had all my meals from home today, drank 3L of water.

View attachment 170107View attachment 170103View attachment 170104View attachment 170106View attachment 170105

Bonus pic of my lunch, tasted better today.

View attachment 170109


Exercise

Push day. No treadmill. Evening walk

Dumbbell Press:
20kg x 14 (10kg DB)
30kg x 14 (15kg DB)
40kg x 13 (20kg DB) - Could have done 1 more
40kg x 10 To failure

Dumbbell flies:
20kg x 14 (10kg DB)
25kg x 12 (12.5kg DB) could have done 1-2more
25kg x 10 To failure

Shoulder press Machine :
28kg x 12
28kg x 11 Close to failure
28kg x 8 To failure

Upright Rows:
20kg x 12 (2 X 10kg DB)
20kg x 12
20kg x 10 Could of done 1 more maybe

Triceps Extension Rope:
18.75kg x 14
18.75kg x 11 Could have done 1 more
18.75kg x 8 To failure

View attachment 170110

Sleep

7:24 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

that is a nice view of the beach @kamsikazee water looks a little windy though. did you get a chance to take a dip?

 

[stevesmi]

Hope so too, was definitely sceptical about it, especially since the sleep physician said its not proven to be very effective for those with moderate sleep apnea (me) but I'm certainly seeing some small benefits thus far.

sleep is very important even if i can improve it 1% im' down

 

[2Thick]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/1​

Pull day today, got into the gym here at the resort and it was a little overloaded with 2 other people hitting the iron. Got the workout in nonetheless. Short but sweet workout.

Diet

Good Macros, had Subway for dinner again, drank 3L of water.

View attachment 170619View attachment 170615View attachment 170618View attachment 170616View attachment 170617


Exercise

Pull day. Kept it short and simple. No assisted pull up machine at this gym so I omitted that from the last Pull sesh.

Dumbell Bicep Curl:
10kg x 12 (10kg DB)
10kg x 10 Could have done 1-2 more
10kg x 10 Could have done 1 more

Hammer Curl:
7kg x 12 7kg DB
7kg x 11 Could have done 1 more
7kg x 11 Failure

Lat Pull down:
50kg x 12
50kg x 10
50kg x 9 Failure

Cable Row:
35kg x 12
35kg x 12
35kg x 12

View attachment 170614

Sleep

Stats for sleep were probably the best I've had since starting the CPAP therapy but I woke up tired lol

8:20 min sleep. 0.9 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

@kamsikazee eight and a half hours of sleep is pretty damn good. Seems like that's a big improvement over what you've been reporting previously. I'm glad to see that your recovery is going to be that much faster.

 

[ROIDDERS]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Back in the gym today and decided to give the little fitness room at our accommodation a go. It’s a small setup, but it had just enough gear to squeeze in a solid session. Thankfully the only other people in there were sticking to the cardio machines — if even one or two more lifters showed up, it would’ve felt packed. I might check out the bigger gym down the road tomorrow to mix things up.

It is usually my weekly weigh in, but because I am away on holidays I wont be weighing in until next Monday.

It was Push Day again, though I had to swap out a few exercises since there’s no bench press or barbells. Still managed to hit pretty much the same routine as last week. Skipped cardio afterward because the two working treadmills were taken, and honestly I’ve been racking up plenty of steps during the day anyway.

Wrapped up the evening with a slow walk along the beach, which was the perfect way to wind down.

Bonus pic from my evening walk.

View attachment 170108

Diet

Macros on point, had all my meals from home today, drank 3L of water.

View attachment 170107View attachment 170103View attachment 170104View attachment 170106View attachment 170105

Bonus pic of my lunch, tasted better today.

View attachment 170109


Exercise

Push day. No treadmill. Evening walk

Dumbbell Press:
20kg x 14 (10kg DB)
30kg x 14 (15kg DB)
40kg x 13 (20kg DB) - Could have done 1 more
40kg x 10 To failure

Dumbbell flies:
20kg x 14 (10kg DB)
25kg x 12 (12.5kg DB) could have done 1-2more
25kg x 10 To failure

Shoulder press Machine :
28kg x 12
28kg x 11 Close to failure
28kg x 8 To failure

Upright Rows:
20kg x 12 (2 X 10kg DB)
20kg x 12
20kg x 10 Could of done 1 more maybe

Triceps Extension Rope:
18.75kg x 14
18.75kg x 11 Could have done 1 more
18.75kg x 8 To failure

View attachment 170110

Sleep

7:24 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

Tricep extension rope is really good. That's what we like to see. They've been doing that for many years since the 60s. @kamsikazee

 

[RoySimpson]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Back in the gym today and decided to give the little fitness room at our accommodation a go. It’s a small setup, but it had just enough gear to squeeze in a solid session. Thankfully the only other people in there were sticking to the cardio machines — if even one or two more lifters showed up, it would’ve felt packed. I might check out the bigger gym down the road tomorrow to mix things up.

It is usually my weekly weigh in, but because I am away on holidays I wont be weighing in until next Monday.

It was Push Day again, though I had to swap out a few exercises since there’s no bench press or barbells. Still managed to hit pretty much the same routine as last week. Skipped cardio afterward because the two working treadmills were taken, and honestly I’ve been racking up plenty of steps during the day anyway.

Wrapped up the evening with a slow walk along the beach, which was the perfect way to wind down.

Bonus pic from my evening walk.

View attachment 170108

Diet

Macros on point, had all my meals from home today, drank 3L of water.

View attachment 170107View attachment 170103View attachment 170104View attachment 170106View attachment 170105

Bonus pic of my lunch, tasted better today.

View attachment 170109


Exercise

Push day. No treadmill. Evening walk

Dumbbell Press:
20kg x 14 (10kg DB)
30kg x 14 (15kg DB)
40kg x 13 (20kg DB) - Could have done 1 more
40kg x 10 To failure

Dumbbell flies:
20kg x 14 (10kg DB)
25kg x 12 (12.5kg DB) could have done 1-2more
25kg x 10 To failure

Shoulder press Machine :
28kg x 12
28kg x 11 Close to failure
28kg x 8 To failure

Upright Rows:
20kg x 12 (2 X 10kg DB)
20kg x 12
20kg x 10 Could of done 1 more maybe

Triceps Extension Rope:
18.75kg x 14
18.75kg x 11 Could have done 1 more
18.75kg x 8 To failure

View attachment 170110

Sleep

7:24 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

@kamsikazee Putting in serious work bro!

 

[LevButlerov]

Been doing a lot of walking around these holidays! Don't feel guilty for not hitting the treadmill after workout.

good but start doing pre post training cardio please

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/1​

Pull day today, got into the gym here at the resort and it was a little overloaded with 2 other people hitting the iron. Got the workout in nonetheless. Short but sweet workout.

Diet

Good Macros, had Subway for dinner again, drank 3L of water.

View attachment 170619View attachment 170615View attachment 170618View attachment 170616View attachment 170617


Exercise

Pull day. Kept it short and simple. No assisted pull up machine at this gym so I omitted that from the last Pull sesh.

Dumbell Bicep Curl:
10kg x 12 (10kg DB)
10kg x 10 Could have done 1-2 more
10kg x 10 Could have done 1 more

Hammer Curl:
7kg x 12 7kg DB
7kg x 11 Could have done 1 more
7kg x 11 Failure

Lat Pull down:
50kg x 12
50kg x 10
50kg x 9 Failure

Cable Row:
35kg x 12
35kg x 12
35kg x 12

View attachment 170614

Sleep

Stats for sleep were probably the best I've had since starting the CPAP therapy but I woke up tired lol

8:20 min sleep. 0.9 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

steady but lets start changing training to higher volume 20 raps

 

[kamsikazee]

Bros, you got like a city right on the beach. Is that in Australia or is that in Asia? That's some crazy shit right there. @kamsikazee

Yeah its in Australia on the gold coast! Great spot for vacation!

that is a nice view of the beach @kamsikazee water looks a little windy though. did you get a chance to take a dip?

We went to the pools earlier in the day, that was in the evening, we went for a late walk along the beach.

Tricep extension rope is really good. That's what we like to see. They've been doing that for many years since the 60s. @kamsikazee

Love me a good tricep extension with rope!!

steady but lets start changing training to higher volume 20 raps

Should I be keeping similar weights and working up to higher reps, or lowering the weights if need be?

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21/1​

Planned to smash Leg Day today, but I decided to listen to my body and take a rest instead. I’ve had this annoying pain behind my knee for the past couple of days, and giving it a break felt like the smart move. The good news is I’m feeling much better tonight. I didn’t hit my usual step count, but I had a relaxing by the pool, soaked up some sun, and got lost in a good book. I’m not thrilled about skipping the gym, but at least my macros stayed on point. Ready to bounce back and hit it hard again tomorrow.

Diet

Hit the Macros, drank 2.5L of water.




Exercise

Skipped on the gym, decided on a rest day.



Sleep

Stats for sleep were probably the best I've had since starting the CPAP therapy but I woke up tired lol

7:19 min sleep. 1.0 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

 

[ceo]

Yeah its in Australia on the gold coast! Great spot for vacation!

Bros, I wonder about the environment though. What happens if there's a big storm surge or what kind of impact is there on things like sea turtles and stuff like that?

 

[Ulter]

We went to the pools earlier in the day, that was in the evening, we went for a late walk along the beach.

Yeah definitely it is a beautiful spot.

 

[ballin2504]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/1​

Back in the gym today and decided to give the little fitness room at our accommodation a go. It’s a small setup, but it had just enough gear to squeeze in a solid session. Thankfully the only other people in there were sticking to the cardio machines — if even one or two more lifters showed up, it would’ve felt packed. I might check out the bigger gym down the road tomorrow to mix things up.

It is usually my weekly weigh in, but because I am away on holidays I wont be weighing in until next Monday.

It was Push Day again, though I had to swap out a few exercises since there’s no bench press or barbells. Still managed to hit pretty much the same routine as last week. Skipped cardio afterward because the two working treadmills were taken, and honestly I’ve been racking up plenty of steps during the day anyway.

Wrapped up the evening with a slow walk along the beach, which was the perfect way to wind down.

Bonus pic from my evening walk.

View attachment 170108

Diet

Macros on point, had all my meals from home today, drank 3L of water.

View attachment 170107View attachment 170103View attachment 170104View attachment 170106View attachment 170105

Bonus pic of my lunch, tasted better today.

View attachment 170109


Exercise

Push day. No treadmill. Evening walk

Dumbbell Press:
20kg x 14 (10kg DB)
30kg x 14 (15kg DB)
40kg x 13 (20kg DB) - Could have done 1 more
40kg x 10 To failure

Dumbbell flies:
20kg x 14 (10kg DB)
25kg x 12 (12.5kg DB) could have done 1-2more
25kg x 10 To failure

Shoulder press Machine :
28kg x 12
28kg x 11 Close to failure
28kg x 8 To failure

Upright Rows:
20kg x 12 (2 X 10kg DB)
20kg x 12
20kg x 10 Could of done 1 more maybe

Triceps Extension Rope:
18.75kg x 14
18.75kg x 11 Could have done 1 more
18.75kg x 8 To failure

View attachment 170110

Sleep

7:24 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

@kamsikazee looks like everything is going really good for you man. Love to see it

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21/1​

Planned to smash Leg Day today, but I decided to listen to my body and take a rest instead. I’ve had this annoying pain behind my knee for the past couple of days, and giving it a break felt like the smart move. The good news is I’m feeling much better tonight. I didn’t hit my usual step count, but I had a relaxing by the pool, soaked up some sun, and got lost in a good book. I’m not thrilled about skipping the gym, but at least my macros stayed on point. Ready to bounce back and hit it hard again tomorrow.

Diet

Hit the Macros, drank 2.5L of water.

View attachment 171052View attachment 171050View attachment 171048View attachment 171049View attachment 171051


Exercise

Skipped on the gym, decided on a rest day.

View attachment 171053

Sleep

Stats for sleep were probably the best I've had since starting the CPAP therapy but I woke up tired lol

7:19 min sleep. 1.0 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

Smart idea taking a break brother

 

[LevButlerov]

Should I be keeping similar weights and working up to higher reps, or lowering the weights if need be?

lower weights, up your reps you'll get more burn and pumps

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21/1​

Planned to smash Leg Day today, but I decided to listen to my body and take a rest instead. I’ve had this annoying pain behind my knee for the past couple of days, and giving it a break felt like the smart move. The good news is I’m feeling much better tonight. I didn’t hit my usual step count, but I had a relaxing by the pool, soaked up some sun, and got lost in a good book. I’m not thrilled about skipping the gym, but at least my macros stayed on point. Ready to bounce back and hit it hard again tomorrow.

Diet

Hit the Macros, drank 2.5L of water.

View attachment 171052View attachment 171050View attachment 171048View attachment 171049View attachment 171051


Exercise

Skipped on the gym, decided on a rest day.

View attachment 171053

Sleep

Stats for sleep were probably the best I've had since starting the CPAP therapy but I woke up tired lol

7:19 min sleep. 1.0 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

Sleep dialing in well 7 hours and rest day is the right way @kamsikazee

 

[ROIDDERS]

Love me a good tricep extension with rope!!

That's what we like to hear.

 

[kamsikazee]

Bros, I wonder about the environment though. What happens if there's a big storm surge or what kind of impact is there on things like sea turtles and stuff like that?

The region does experience cyclones toward the end of summer due to the tropical climate in North Queensland. The Gold Coast, being further south is also affected at times and can experience strong winds, I have witnessed outdoor furniture being blown from balconies when I was up here a few years ago. Not sure how turtles are affected by the weather but due to tourism and the resulting damage to the Great barrier reef, it has had a major negative impact on the marine life.

@kamsikazee looks like everything is going really good for you man. Love to see it

Thanks @ballin2504 I'm doing everything within my control to get towards my goals.

lower weights, up your reps you'll get more burn and pumps

Done

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 22/1​

Straight back into the routine today with an early‑morning push session at the gym, and I even squeezed in a solid 20 minutes on the treadmill afterward. Time was a bit tight with a few activities booked for the day, but I still kept my macros on track. Wrapped things up with an evening walk along the beach, only a couple of nights left here, and I’m definitely going to miss this place.

Diet

Macros like clock-work, 3L of water consumed.



Bonus pic of my dinner, I didn't buy enough beef mince, and have too much egg whites so I added the egg whites to my dinner to up the protein.




Exercise

Tried out the gym up the road today, was great with plenty of machines. PUSH session followed by 20min cardio, and then a walk in the evening.

Bench Press:
20kg x 12 - BB only warmup
40kg x 15
50kg x 12 - Could have done 1 more
50kg x 10 - To failure

Chest fly machine :
40kg x 15
40kg x 15
40kg x 15 Close to failure

Shoulder press Machine :
20kg x 15
30kg x 15 - could have done 1 more
30kg x 14 - to failure

Upright Rows:
20kg x 15
20kg x 15
20kg x 13 - Close to failure

Triceps Extension Rope:
16kg x20
21kg x20
21kg x20 - Close to failure

Treadmill:
20 min - 5 incline - 5.5km/hr - 1.82km



Sleep

8:16 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-Weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

 

[Pepty]

The most honorable goal... I will follow your log, brother!

 

[Tiger Salman Khan]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 22/1​

Straight back into the routine today with an early‑morning push session at the gym, and I even squeezed in a solid 20 minutes on the treadmill afterward. Time was a bit tight with a few activities booked for the day, but I still kept my macros on track. Wrapped things up with an evening walk along the beach, only a couple of nights left here, and I’m definitely going to miss this place.

Diet

Macros like clock-work, 3L of water consumed.

View attachment 171517View attachment 171515View attachment 171518View attachment 171519View attachment 171516

Bonus pic of my dinner, I didn't buy enough beef mince, and have too much egg whites so I added the egg whites to my dinner to up the protein.

View attachment 171520


Exercise

Tried out the gym up the road today, was great with plenty of machines. PUSH session followed by 20min cardio, and then a walk in the evening.

Bench Press:
20kg x 12 - BB only warmup
40kg x 15
50kg x 12 - Could have done 1 more
50kg x 10 - To failure

Chest fly machine :
40kg x 15
40kg x 15
40kg x 15 Close to failure

Shoulder press Machine :
20kg x 15
30kg x 15 - could have done 1 more
30kg x 14 - to failure

Upright Rows:
20kg x 15
20kg x 15
20kg x 13 - Close to failure

Triceps Extension Rope:
16kg x20
21kg x20
21kg x20 - Close to failure

Treadmill:
20 min - 5 incline - 5.5km/hr - 1.82km

View attachment 171521

Sleep

8:16 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-Weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

@kamsikazee Good updates....keep killing it........

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 22/1​

Straight back into the routine today with an early‑morning push session at the gym, and I even squeezed in a solid 20 minutes on the treadmill afterward. Time was a bit tight with a few activities booked for the day, but I still kept my macros on track. Wrapped things up with an evening walk along the beach, only a couple of nights left here, and I’m definitely going to miss this place.

Diet

Macros like clock-work, 3L of water consumed.

View attachment 171517View attachment 171515View attachment 171518View attachment 171519View attachment 171516

Bonus pic of my dinner, I didn't buy enough beef mince, and have too much egg whites so I added the egg whites to my dinner to up the protein.

View attachment 171520


Exercise

Tried out the gym up the road today, was great with plenty of machines. PUSH session followed by 20min cardio, and then a walk in the evening.

Bench Press:
20kg x 12 - BB only warmup
40kg x 15
50kg x 12 - Could have done 1 more
50kg x 10 - To failure

Chest fly machine :
40kg x 15
40kg x 15
40kg x 15 Close to failure

Shoulder press Machine :
20kg x 15
30kg x 15 - could have done 1 more
30kg x 14 - to failure

Upright Rows:
20kg x 15
20kg x 15
20kg x 13 - Close to failure

Triceps Extension Rope:
16kg x20
21kg x20
21kg x20 - Close to failure

Treadmill:
20 min - 5 incline - 5.5km/hr - 1.82km

View attachment 171521

Sleep

8:16 min sleep. 1.2 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-Weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

Looking good on the cardio perfect steps! lets see how the reps treat you

 

[ceo]

The region does experience cyclones toward the end of summer due to the tropical climate in North Queensland. The Gold Coast, being further south is also affected at times and can experience strong winds, I have witnessed outdoor furniture being blown from balconies when I was up here a few years ago. Not sure how turtles are affected by the weather but due to tourism and the resulting damage to the Great barrier reef, it has had a major negative impact on the marine life.

Bros, damn, I thought you guys in Australia were very strict about the environment. Because I know in Cali, they would never allow people to build like that on the beach.

 

[kamsikazee]

The most honorable goal... I will follow your log, brother!

Thank you brother @Pepty I just had a look at your log also, will definitely be following yours!!

@kamsikazee Good updates....keep killing it........

Thanks brother @Tiger Salman Khan

Looking good on the cardio perfect steps! lets see how the reps treat you

@LevButlerov Felt great especially todays session (posting soon), feeling better lifting weights last two days too.

Bros, damn, I thought you guys in Australia were very strict about the environment. Because I know in Cali, they would never allow people to build like that on the beach.

The gold coast is one of the largest growing cities in Australia, 6th largest overall I believe. They are currently building what will be the tallest residential building in the state at 90 storeys high. Plenty of construction happening here. The Olympics are being held in Brisbane (state capital) which is about an hours drive north of the Gold coast in 2032, which might be apart of the reason for the expansion.

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 23/1​

Our last night here on the family vacation, proud to say I was able to stick to the plan and not let it de-rail my progress towards my goals. Got into the gym in the morning with a Pull session, followed it with 35min of cardio. We did plenty of walking today, took the family out shopping, went to a big playground for the kids to blow off some steam, finished the night off with a nice dinner and walk around the busy streets full with other tourists.

Diet

We went out to a steakhouse for a special family dinner, the restaurant doesn't have their calories listed publicly or on their menu's so the total Cal consumed for the day will most likely be higher, and so I decided to avoid any snacks afterwards. Went for high volume protein options together with steamed broccolini for sides. I just had a very small taste of the beef and lamb ribs as they are the restaurants specialty.




Bonus dinner pictures:




Exercise

Pull session, taking up @LevButlerov advice by upping the rep count, followed by 35min treadmill, a lot of walking during the day topping it off with a walk in the evening.

Lat Pull down:
40kg x 20
40kg x 20
40kg x 17

Cable Row:
33kg x 20
33g x 20
33g x 20

Hammer Curl:
7kg x 20 - (2 x 7kg DB)
7kg x 15
7kg x 14

Bicep curl (machine):
15kg x 20
17.5kg x 20
20kg x 20

Treadmill:
35 min - 5 incline - 5.5km/hr - 3.19km



Sleep

8:02 min sleep. 0.7 events/hr using CPAP.

I've had some amazing stats on sleeping this week. I wonder if the warmer climate, more activity and possibly lower stress (not working) are playing a factor.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 23/1​

Our last night here on the family vacation, proud to say I was able to stick to the plan and not let it de-rail my progress towards my goals. Got into the gym in the morning with a Pull session, followed it with 35min of cardio. We did plenty of walking today, took the family out shopping, went to a big playground for the kids to blow off some steam, finished the night off with a nice dinner and walk around the busy streets full with other tourists.

Diet

We went out to a steakhouse for a special family dinner, the restaurant doesn't have their calories listed publicly or on their menu's so the total Cal consumed for the day will most likely be higher, and so I decided to avoid any snacks afterwards. Went for high volume protein options together with steamed broccolini for sides. I just had a very small taste of the beef and lamb ribs as they are the restaurants specialty.

View attachment 171926View attachment 171925View attachment 171924View attachment 171923View attachment 171927


Bonus dinner pictures:

View attachment 171921View attachment 171920View attachment 171919View attachment 171918


Exercise

Pull session, taking up @LevButlerov advice by upping the rep count, followed by 35min treadmill, a lot of walking during the day topping it off with a walk in the evening.

Lat Pull down:
40kg x 20
40kg x 20
40kg x 17

Cable Row:
33kg x 20
33g x 20
33g x 20

Hammer Curl:
7kg x 20 - (2 x 7kg DB)
7kg x 15
7kg x 14

Bicep curl (machine):
15kg x 20
17.5kg x 20
20kg x 20

Treadmill:
35 min - 5 incline - 5.5km/hr - 3.19km

View attachment 171922

Sleep

8:02 min sleep. 0.7 events/hr using CPAP.

I've had some amazing stats on sleeping this week. I wonder if the warmer climate, more activity and possibly lower stress (not working) are playing a factor.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Food looks amazing, great macros there for sure.

Steps looking great too!

 

[kamsikazee]

Food looks amazing, great macros there for sure.

Steps looking great too!

It was a great feed.

Hopefully ill be able to keep up with the steps when I get back into routine with work etc.

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 23/1​

Our last night here on the family vacation, proud to say I was able to stick to the plan and not let it de-rail my progress towards my goals. Got into the gym in the morning with a Pull session, followed it with 35min of cardio. We did plenty of walking today, took the family out shopping, went to a big playground for the kids to blow off some steam, finished the night off with a nice dinner and walk around the busy streets full with other tourists.

Diet

We went out to a steakhouse for a special family dinner, the restaurant doesn't have their calories listed publicly or on their menu's so the total Cal consumed for the day will most likely be higher, and so I decided to avoid any snacks afterwards. Went for high volume protein options together with steamed broccolini for sides. I just had a very small taste of the beef and lamb ribs as they are the restaurants specialty.

View attachment 171926View attachment 171925View attachment 171924View attachment 171923View attachment 171927


Bonus dinner pictures:

View attachment 171921View attachment 171920View attachment 171919View attachment 171918


Exercise

Pull session, taking up @LevButlerov advice by upping the rep count, followed by 35min treadmill, a lot of walking during the day topping it off with a walk in the evening.

Lat Pull down:
40kg x 20
40kg x 20
40kg x 17

Cable Row:
33kg x 20
33g x 20
33g x 20

Hammer Curl:
7kg x 20 - (2 x 7kg DB)
7kg x 15
7kg x 14

Bicep curl (machine):
15kg x 20
17.5kg x 20
20kg x 20

Treadmill:
35 min - 5 incline - 5.5km/hr - 3.19km

View attachment 171922

Sleep

8:02 min sleep. 0.7 events/hr using CPAP.

I've had some amazing stats on sleeping this week. I wonder if the warmer climate, more activity and possibly lower stress (not working) are playing a factor.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

nice the meals look amazing last day and you're back home?

 

[ceo]

The gold coast is one of the largest growing cities in Australia, 6th largest overall I believe. They are currently building what will be the tallest residential building in the state at 90 storeys high. Plenty of construction happening here. The Olympics are being held in Brisbane (state capital) which is about an hours drive north of the Gold coast in 2032, which might be apart of the reason for the expansion.

Bros, 90 stories high. Damn I feel bad for people having to use the stairs when they move in and having to take the couch up the stairs.

 

[kamsikazee]

nice the meals look amazing last day and you're back home?

Yeah just got back this evening!

Bros, 90 stories high. Damn I feel bad for people having to use the stairs when they move in and having to take the couch up the stairs.

Haha now that's a good cardio workout!!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/1​

Finally back home. We checked out of our hotel in the morning, our flights weren't until the afternoon so we were in limbo for half the day, spent some time shopping and keeping the kids busy. No time to hit up the gym unfortunately.

Diet

Did a decent job staying within the macros given the circumstances.




Exercise

Skipped on gym today, had a busy day wrapping things up with the vacation.



Sleep

7:35 min sleep. 0.3 events/hr using CPAP.


Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 w/breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/1​

Finally back home. We checked out of our hotel in the morning, our flights weren't until the afternoon so we were in limbo for half the day, spent some time shopping and keeping the kids busy. No time to hit up the gym unfortunately.

Diet

Did a decent job staying within the macros given the circumstances.

View attachment 172423View attachment 172424View attachment 172425View attachment 172426View attachment 172427


Exercise

Skipped on gym today, had a busy day wrapping things up with the vacation.

View attachment 172422

Sleep

7:35 min sleep. 0.3 events/hr using CPAP.


Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 w/breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Really impressive macros! Surprised you are able to get through so much on those calories and your protein intake is
Next level if you are comfortable with it bro it’d be good to see a daily weight log. The Reta, calories and work ethic will have you
At your goal in no time

 

[kamsikazee]

Really impressive macros! Surprised you are able to get through so much on those calories and your protein intake is
Next level if you are comfortable with it bro it’d be good to see a daily weight log. The Reta, calories and work ethic will have you
At your goal in no time

I think the Reta is really helping get rid of any noise for any snacking in between meals. My main focus has been the try and keep those high protein levels and work my macros based on that, which probably also in turn keep me satiated too.

I have considered the daily weighing but I find its easier to just do it weekly, hoping that the weight will just continue to keep dropping. I think I would be annoyed to see it fluctuate up/down from day to day. The plan is to get the weight down to 90-95kg and then look at other options. I'll be 37 soon so possibly TRT and maybe more is on the cards.

 

[jenkemj]

I think the Reta is really helping get rid of any noise for any snacking in between meals. My main focus has been the try and keep those high protein levels and work my macros based on that, which probably also in turn keep me satiated too.

I have considered the daily weighing but I find its easier to just do it weekly, hoping that the weight will just continue to keep dropping. I think I would be annoyed to see it fluctuate up/down from day to day. The plan is to get the weight down to 90-95kg and then look at other options. I'll be 37 soon so possibly TRT and maybe more is on the cards.

The daily fluctuations do suck
Tbh when I started I was avoiding the scale heaps only starting weighing daily on here.

that’s where I’m looking to get to around the 90–95kg. Is yours a weight goal completely or body fat? I’ve had two Evolts done (like a dexa scan but free at my gym lol) and it lets you know approximation of fat loss and muscle loss comparatively. That Maybe of interest to you considering our goals are very similar. It was reassuring to me just because of the low calories and knowing how your body is responding.

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/1​

Finally back home. We checked out of our hotel in the morning, our flights weren't until the afternoon so we were in limbo for half the day, spent some time shopping and keeping the kids busy. No time to hit up the gym unfortunately.

Diet

Did a decent job staying within the macros given the circumstances.

View attachment 172423View attachment 172424View attachment 172425View attachment 172426View attachment 172427


Exercise

Skipped on gym today, had a busy day wrapping things up with the vacation.

View attachment 172422

Sleep

7:35 min sleep. 0.3 events/hr using CPAP.


Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 w/breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

If you cant hit the gym do 50 push ups, 50 sit ups, 50 sissy squats and 2min plank easy @kamsikazee

 

[ceo]

Yeah just got back this evening!

Haha now that's a good cardio workout!!

Bros, hell yeah, you gotta do it!

 

[kamsikazee]

The daily fluctuations do suck
Tbh when I started I was avoiding the scale heaps only starting weighing daily on here.

that’s where I’m looking to get to around the 90–95kg. Is yours a weight goal completely or body fat? I’ve had two Evolts done (like a dexa scan but free at my gym lol) and it lets you know approximation of fat loss and muscle loss comparatively. That Maybe of interest to you considering our goals are very similar. It was reassuring to me just because of the low calories and knowing how your body is responding.

I think I need to get one of those done too. I don't think any of the gyms I go to have them. Do you do it just to get body fat % because they have these SiSU health machines at priceline pharmacys that give you blood pressure, BMI, body fat % and they are free but you need to put in all your details so its probably recorded in the healthcare system.

The goal is weight. I haven't been that weight since I was 18 .

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/1​

Back to the daily grind, well for a day at least. Kicked things off with a morning gym session and smashed a solid leg workout to get the blood pumping and followed it with 30min on the treadmill.

Diet

Eggs with avocado in the morning post workout, subway salad extra protein for lunch and chicken and potatoes for dinner! Had some yogurt and pistachios in the evening to get the fat to 50g.





Exercise

Leg day followed by 30min of treadmill. Felt the burn with higher reps, legs were like jelly by the time I was done!

Leg extensions :
47.5kg x 20
47.5kg x 20
47.5kg x 20

Hamstring curls :
25kg x 20
25kg x 20
25kg x 18

Leg Press:
60kg x 20
60kg x 20
60kg x 20

Calf Raises:
60kg x 20
60kg x 20
60kg x 20

Treadmill:
30 min - 5 incline - 5.5km/hr - 2.74km



Sleep

7:17 min sleep. 1.2 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 w/breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

 

[ZenithHealth]

Eating very healthy, great macro splits. Love to see it!

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/1​

Back to the daily grind, well for a day at least. Kicked things off with a morning gym session and smashed a solid leg workout to get the blood pumping and followed it with 30min on the treadmill.

Diet

Eggs with avocado in the morning post workout, subway salad extra protein for lunch and chicken and potatoes for dinner! Had some yogurt and pistachios in the evening to get the fat to 50g.

View attachment 173031View attachment 173032View attachment 173033View attachment 173034View attachment 173035



Exercise

Leg day followed by 30min of treadmill. Felt the burn with higher reps, legs were like jelly by the time I was done!

Leg extensions :
47.5kg x 20
47.5kg x 20
47.5kg x 20

Hamstring curls :
25kg x 20
25kg x 20
25kg x 18

Leg Press:
60kg x 20
60kg x 20
60kg x 20

Calf Raises:
60kg x 20
60kg x 20
60kg x 20

Treadmill:
30 min - 5 incline - 5.5km/hr - 2.74km

View attachment 173030

Sleep

7:17 min sleep. 1.2 events/hr using CPAP.

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 w/breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey

high protein and you crushing the cardio! wow!

 

[kamsikazee]

Eating very healthy, great macro splits. Love to see it!

Feeling very satiated with the meals, almost no cravings for anything else. Reta must be doing its thing

high protein and you crushing the cardio! wow!

Got a big day of cardio planned tomorrow (27/1)

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/1​

Happy Australia Day to all my EVO brothers! Scored the day off work, but you know that doesn’t mean a day off the iron. Hit the gym first thing, then kicked back with the family for some early Born Day celebrations, still made sure the wife whipped up my signature brekky. Spent the arvo tackling some overgrown grass, then wrapped up the night with a solid feed at the local. An Aussie Day done right!

It was Weigh in day today, skipped last week as I was on vacation.

Previous Weight: 116.8kg (12/01)

Current Weight: 114.6kg

Solid progress! Proud to have continued the momentum through the vacation!

Diet

Eggs with avocado in the morning post workout, chicken sandwiches for lunch with my newly landed Muscle Nation protein water, finished off with a sizable portion of steak with some greens! Topped the evening with some protein yoghurt and some walnuts.



Bonus Dinner pic:




Exercise

Straight back into a Push session followed by 30min on treadmill.

Bench Press:
20kg x 15 BB only warmup
40kg x 20
40kg x 20
40kg x 16 To failure

Chest fly machine :
40kg x 20
40kg x 20
40kg x 19 To failure

Shoulder press Machine :
25kg x 16
25kg x 14
25kg x 11 Failure

Upright Rows:
20kg x 20
20kg x 20
20kg x 16 To failure

Triceps Extension Rope:
20kg x 20
20kg x 16
20kg x 15 To failure

Treadmill:
30 min - 5 incline - 5.5km/hr - 2.73km



Sleep

7:34 min sleep. 1.4 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-Weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/1​

Happy Australia Day to all my EVO brothers! Scored the day off work, but you know that doesn’t mean a day off the iron. Hit the gym first thing, then kicked back with the family for some early Born Day celebrations, still made sure the wife whipped up my signature brekky. Spent the arvo tackling some overgrown grass, then wrapped up the night with a solid feed at the local. An Aussie Day done right!

It was Weigh in day today, skipped last week as I was on vacation.

Previous Weight: 116.8kg (12/01)

Current Weight: 114.6kg

Solid progress! Proud to have continued the momentum through the vacation!

Diet

Eggs with avocado in the morning post workout, chicken sandwiches for lunch with my newly landed Muscle Nation protein water, finished off with a sizable portion of steak with some greens! Topped the evening with some protein yoghurt and some walnuts.

View attachment 173533View attachment 173530View attachment 173531View attachment 173532View attachment 173529

Bonus Dinner pic:

View attachment 173527


Exercise

Straight back into a Push session followed by 30min on treadmill.

Bench Press:
20kg x 15 BB only warmup
40kg x 20
40kg x 20
40kg x 16 To failure

Chest fly machine :
40kg x 20
40kg x 20
40kg x 19 To failure

Shoulder press Machine :
25kg x 16
25kg x 14
25kg x 11 Failure

Upright Rows:
20kg x 20
20kg x 20
20kg x 16 To failure

Triceps Extension Rope:
20kg x 20
20kg x 16
20kg x 15 To failure

Treadmill:
30 min - 5 incline - 5.5km/hr - 2.73km

View attachment 173528

Sleep

7:34 min sleep. 1.4 events/hr using CPAP.

Supplements

1.5mg Retatrutide (Bi-Weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
3 x Digestive Enzymes (1 per main meal)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

A big shoutout to @ZenithHealth for supplying me with the best quality Retatrutide and coaching to help me on my journey ​

Good use of your work day off @kamsikazee happy to see you training 11k steps! bench press nice 40kgs you're stronger now too

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