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Approved Log Getting Fit for Fatherhood - My Weightloss Journal
- Thread starter kamsikazee
- Start date
This looks like a perfect day in terms of your workout, diet, general activity level and outlook. Awesome work mate!
I think you'll be doing fine in this regard mate. The main thing would be not dropping weight to aggressively. But the more weight you have to lose, the less of an issue it is. Strength loss (or what feels like it), can be purely due to a loss of overall size (ie a loss of cross-sectional area). Being tall I find this the case big time. In the past when I was bulked up and carrying a lot of fat, my lifts were huge.
Nice work taking the rest day when you thought you needed it! Can definitely help reduce the build up of systemic fatigue.
Your workout is great mate. No real issues there. A lot doing push, pull, legs end up doing too much I reckon. How many days a week do you train? That would effect how much volume you should be doing per session.
Training looks pretty good, I would add a lateral shoulder movement like cable lat raises or dumbell.
Maybe up the weight a bit too and hit lower rep?
Thanks for the suggestion, so better to do the reverse flys before both the chest and dumbbell press?
Thanks for catching up on my thread. I am surprised myself that I have been able to log daily and actually enjoying it. My initial thought about doing it, was such a daunting task.
I have been smashing the protein like you recommended.
I just had a look at the trailer for SISU, look awesome!
Cheers brother.
I have been doing Push, Pull, Leg, Rest So 3 days on and 1 off and repeating it.
My weight loss has been steady to around 1kg/week now that upped my calories, protein and started hitting the gym compared to when I first started logging. Weekly weigh in tomorrow so hopefully that continues.
I do upright rows on my Push A workout. Would that work same muscles as the lat raises or not?
@LevButlerov recommended to lower the weights and up the reps to 20. I've just incorporated the Push/Pull A/B alternating workouts and its the first time doing the B workouts yesterday (push) and today (pull) so I started the weights a little lower to try and work out good form.
Push, Pull, Legs, Push, Pull, Legs , Rest is the Ronnie Coleman split!
Attachments
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 8/2
Daily Log 8/2
Had a much‑needed day off work today and kicked it off with a solid morning Pull session at the gym. Macros were on point, which always feels like a small win. Spent the afternoon catching up with family, then wrapped up the evening with some meal prep to set the week up right. A productive, balanced day all around.
Diet
Protein shake and eggs and avocado in the morning, Chicken Sandwiches for lunch with protein water, Lean beef mince and chicken with potatoes for dinner and finished the day with some yoghurt mixed with a scoop of protein.
Exercise
Pull B day followed with 30min treadmill.
Assisted Pull Up:
80kg x 13
80kg x 11
80kg x 11
Single arm Dumbbell Row:
10kg x 20 10kg DB
10kg x 20
10kg x 20
Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20
Incline Dumbbell curl:
7kg x 20 7kg DB
7kg x 20
7kg x 20
Preacher Curl EZ bar:
15kg x 20
15kg x 20
15kg x 16
Treadmill:
30 min 0 sec 5 incline - 6km/hr - 3.0km
Sleep
8:43 min sleep. 2.4 events/hr using CPAP.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
So i'm just one less rest day away from being like Ronnie?
That’s hard yakka on the treadmill bro nice work!
Let’s go boss!So i'm just one less rest day away from being like Ronnie?
Good workout bro!!
You won't regret it.
Seriously check it out! It's such a satisfying movie if you're in the mood for that type of violence LOL. And part 2 is sooo good too.
Always good to get an avacado in
I bet you could go heavier on this and still get 20 reps in.
No creatine?
Strong update bro. Everything is moving along nicely.
Another awesome day mate. Nice workout, 250g protein and meal prep done!
LevButlerov
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food is table I like this
@kamsikazee you won't get any better than avocados and eggs together. That's historically been one of my top-going meals. It really is a great way to get healthy fats in your diet.
Had a much‑needed day off work today and kicked it off with a solid morning Pull session at the gym. Macros were on point, which always feels like a small win. Spent the afternoon catching up with family, then wrapped up the evening with some meal prep to set the week up right. A productive, balanced day all around.
A day well used.
A day well used.
I did buy some actually, but I thought I would wait until I am in a regular routing before taking it.
Yeah I did start a little light to ensure good form, i've had lower back issues in the past so didn't want to risk injury.
The avocados make everything taste so much better. I use to spread some avo on toast and top it with some fried eggs for my breakfast in the past.
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 9/2
Daily Log 9/2
Rough one today. I was uploading yesterday’s log last night when work called and offered some OT starting at 0200 this morning. So yeah… sleep was basically non‑existent.
But honestly, I set myself up pretty well before crashing. Lunch was sorted thanks to the meal preps, gym gear packed, and despite running on fumes everything went to plan. Managed to get my workout in and hit the macros..
No work tomorrow as it stands, so I’ll be catching up on all the sleep I missed. Much needed.
Weekly Weigh in results
Previous Weight: 113.4kg (02/02)
Current Weight: 111.8kg
The weight continuing to come down. 1.6kg closer to the goal. A bit more dropped this week than expected, must have burned more calories possible as my intake has been pretty steady, or the Reta starting to kick into another gear.
Diet
Started the morning with a long black coffee, Chicken Sandwiches for breakfast with protein water, post workout protein shake and eggs with avocado for lunch. Chicken with potatoes and broccoli for dinner and finished the day with protein water.
Bonus pic of my dinner:
Exercise
Leg day followed up with 45min on treadmill. Not sure if it was the body running on extra adrenaline from the lack of sleep but I didn't feel like stopping at just 30min.
Leg extensions :
25kg x 20 Warmup
47.5kg x 20
47.5kg x 20
47.5kg x 20
hamstrimg curls :
25kg x 20
25kg x 20
25kg x 20
Leg Press:
60kg x 20
60kg x 20
60kg x 20
Calf Raises:
60kg x 20
60kg x 20
60kg x 20
Treadmill:
45 min 16 sec - 5 incline - 6km/hr - 4.5km
Sleep
3:17 min sleep. 0.3 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose) supplied by @ZenithHealth
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Consistency is the key brother, and you seem to got it on lock from what I've read,
Keep it up man, the feeling you get when it all comes together and the results speak for themselves is like no other.
1.6kg a week is solid bro, dropping that water weight and some fat too.My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 9/2
Rough one today. I was uploading yesterday’s log last night when work called and offered some OT starting at 0200 this morning. So yeah… sleep was basically non‑existent.
But honestly, I set myself up pretty well before crashing. Lunch was sorted thanks to the meal preps, gym gear packed, and despite running on fumes everything went to plan. Managed to get my workout in and hit the macros..
No work tomorrow as it stands, so I’ll be catching up on all the sleep I missed. Much needed.
Weekly Weigh in results
Previous Weight: 113.4kg (02/02)
Current Weight: 111.8kg
The weight continuing to come down. 1.6kg closer to the goal. A bit more dropped this week than expected, must have burned more calories possible as my intake has been pretty steady, or the Reta starting to kick into another gear.
Diet
Started the morning with a long black coffee, Chicken Sandwiches for breakfast with protein water, post workout protein shake and eggs with avocado for lunch. Chicken with potatoes and broccoli for dinner and finished the day with protein water.
View attachment 180659View attachment 180656View attachment 180661View attachment 180660View attachment 180657
Bonus pic of my dinner:
View attachment 180655
Exercise
Leg day followed up with 45min on treadmill. Not sure if it was the body running on extra adrenaline from the lack of sleep but I didn't feel like stopping at just 30min.
Leg extensions :
25kg x 20 Warmup
47.5kg x 20
47.5kg x 20
47.5kg x 20
hamstrimg curls :
25kg x 20
25kg x 20
25kg x 20
Leg Press:
60kg x 20
60kg x 20
60kg x 20
Calf Raises:
60kg x 20
60kg x 20
60kg x 20
Treadmill:
45 min 16 sec - 5 incline - 6km/hr - 4.5km
View attachment 180658
Sleep
3:17 min sleep. 0.3 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose) supplied by @ZenithHealth
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Creatine is good all year round bro. It can cross the blood brain barrier and can act like a nootropic. I use 30g ED and it keeps me sharp. I can sleep 6 hours with a nap and stay sharp
Ahh this makes sense now brother, smart move.
Keep fats low but get one in once or twice a week for sure and that sounds super yummy I'm good try it.
Congrats! Steady progress.
Every post I see the weight seems to be coming off! Very jealous bro you’re killing it! Enjoy the day off!My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 9/2
Rough one today. I was uploading yesterday’s log last night when work called and offered some OT starting at 0200 this morning. So yeah… sleep was basically non‑existent.
But honestly, I set myself up pretty well before crashing. Lunch was sorted thanks to the meal preps, gym gear packed, and despite running on fumes everything went to plan. Managed to get my workout in and hit the macros..
No work tomorrow as it stands, so I’ll be catching up on all the sleep I missed. Much needed.
Weekly Weigh in results
Previous Weight: 113.4kg (02/02)
Current Weight: 111.8kg
The weight continuing to come down. 1.6kg closer to the goal. A bit more dropped this week than expected, must have burned more calories possible as my intake has been pretty steady, or the Reta starting to kick into another gear.
Diet
Started the morning with a long black coffee, Chicken Sandwiches for breakfast with protein water, post workout protein shake and eggs with avocado for lunch. Chicken with potatoes and broccoli for dinner and finished the day with protein water.
View attachment 180659View attachment 180656View attachment 180661View attachment 180660View attachment 180657
Bonus pic of my dinner:
View attachment 180655
Exercise
Leg day followed up with 45min on treadmill. Not sure if it was the body running on extra adrenaline from the lack of sleep but I didn't feel like stopping at just 30min.
Leg extensions :
25kg x 20 Warmup
47.5kg x 20
47.5kg x 20
47.5kg x 20
hamstrimg curls :
25kg x 20
25kg x 20
25kg x 20
Leg Press:
60kg x 20
60kg x 20
60kg x 20
Calf Raises:
60kg x 20
60kg x 20
60kg x 20
Treadmill:
45 min 16 sec - 5 incline - 6km/hr - 4.5km
View attachment 180658
Sleep
3:17 min sleep. 0.3 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose) supplied by @ZenithHealth
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
You find yourself in those mindsets sometimes where you just wanna keep it pushing with cardio. I say go for it brother as long as your get the recovery in that night and keep some Eaa's for the super long sessions with cardio go hard.My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 9/2
Rough one today. I was uploading yesterday’s log last night when work called and offered some OT starting at 0200 this morning. So yeah… sleep was basically non‑existent.
But honestly, I set myself up pretty well before crashing. Lunch was sorted thanks to the meal preps, gym gear packed, and despite running on fumes everything went to plan. Managed to get my workout in and hit the macros..
No work tomorrow as it stands, so I’ll be catching up on all the sleep I missed. Much needed.
Weekly Weigh in results
Previous Weight: 113.4kg (02/02)
Current Weight: 111.8kg
The weight continuing to come down. 1.6kg closer to the goal. A bit more dropped this week than expected, must have burned more calories possible as my intake has been pretty steady, or the Reta starting to kick into another gear.
Diet
Started the morning with a long black coffee, Chicken Sandwiches for breakfast with protein water, post workout protein shake and eggs with avocado for lunch. Chicken with potatoes and broccoli for dinner and finished the day with protein water.
View attachment 180659View attachment 180656View attachment 180661View attachment 180660View attachment 180657
Bonus pic of my dinner:
View attachment 180655
Exercise
Leg day followed up with 45min on treadmill. Not sure if it was the body running on extra adrenaline from the lack of sleep but I didn't feel like stopping at just 30min.
Leg extensions :
25kg x 20 Warmup
47.5kg x 20
47.5kg x 20
47.5kg x 20
hamstrimg curls :
25kg x 20
25kg x 20
25kg x 20
Leg Press:
60kg x 20
60kg x 20
60kg x 20
Calf Raises:
60kg x 20
60kg x 20
60kg x 20
Treadmill:
45 min 16 sec - 5 incline - 6km/hr - 4.5km
View attachment 180658
Sleep
3:17 min sleep. 0.3 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose) supplied by @ZenithHealth
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Preacher curl, easy bar, and treadmill are also really good to finish with. Good job also laying out your supplement list. @kamsikazee
Great update, amazing you still managed to fit all that in whilst only on 3+ hours sleep, well done brother thats true dedicationMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 9/2
Rough one today. I was uploading yesterday’s log last night when work called and offered some OT starting at 0200 this morning. So yeah… sleep was basically non‑existent.
But honestly, I set myself up pretty well before crashing. Lunch was sorted thanks to the meal preps, gym gear packed, and despite running on fumes everything went to plan. Managed to get my workout in and hit the macros..
No work tomorrow as it stands, so I’ll be catching up on all the sleep I missed. Much needed.
Weekly Weigh in results
Previous Weight: 113.4kg (02/02)
Current Weight: 111.8kg
The weight continuing to come down. 1.6kg closer to the goal. A bit more dropped this week than expected, must have burned more calories possible as my intake has been pretty steady, or the Reta starting to kick into another gear.
Diet
Started the morning with a long black coffee, Chicken Sandwiches for breakfast with protein water, post workout protein shake and eggs with avocado for lunch. Chicken with potatoes and broccoli for dinner and finished the day with protein water.
View attachment 180659View attachment 180656View attachment 180661View attachment 180660View attachment 180657
Bonus pic of my dinner:
View attachment 180655
Exercise
Leg day followed up with 45min on treadmill. Not sure if it was the body running on extra adrenaline from the lack of sleep but I didn't feel like stopping at just 30min.
Leg extensions :
25kg x 20 Warmup
47.5kg x 20
47.5kg x 20
47.5kg x 20
hamstrimg curls :
25kg x 20
25kg x 20
25kg x 20
Leg Press:
60kg x 20
60kg x 20
60kg x 20
Calf Raises:
60kg x 20
60kg x 20
60kg x 20
Treadmill:
45 min 16 sec - 5 incline - 6km/hr - 4.5km
View attachment 180658
Sleep
3:17 min sleep. 0.3 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose) supplied by @ZenithHealth
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Definitely I also have a papaya tree in my yard so it's amazing. These fruits are so beneficial.
The treadmill work is looking really strong. @kamsikazee 45 minutes is really good and I like the sleep you're getting as well.My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 9/2
Rough one today. I was uploading yesterday’s log last night when work called and offered some OT starting at 0200 this morning. So yeah… sleep was basically non‑existent.
But honestly, I set myself up pretty well before crashing. Lunch was sorted thanks to the meal preps, gym gear packed, and despite running on fumes everything went to plan. Managed to get my workout in and hit the macros..
No work tomorrow as it stands, so I’ll be catching up on all the sleep I missed. Much needed.
Weekly Weigh in results
Previous Weight: 113.4kg (02/02)
Current Weight: 111.8kg
The weight continuing to come down. 1.6kg closer to the goal. A bit more dropped this week than expected, must have burned more calories possible as my intake has been pretty steady, or the Reta starting to kick into another gear.
Diet
Started the morning with a long black coffee, Chicken Sandwiches for breakfast with protein water, post workout protein shake and eggs with avocado for lunch. Chicken with potatoes and broccoli for dinner and finished the day with protein water.
View attachment 180659View attachment 180656View attachment 180661View attachment 180660View attachment 180657
Bonus pic of my dinner:
View attachment 180655
Exercise
Leg day followed up with 45min on treadmill. Not sure if it was the body running on extra adrenaline from the lack of sleep but I didn't feel like stopping at just 30min.
Leg extensions :
25kg x 20 Warmup
47.5kg x 20
47.5kg x 20
47.5kg x 20
hamstrimg curls :
25kg x 20
25kg x 20
25kg x 20
Leg Press:
60kg x 20
60kg x 20
60kg x 20
Calf Raises:
60kg x 20
60kg x 20
60kg x 20
Treadmill:
45 min 16 sec - 5 incline - 6km/hr - 4.5km
View attachment 180658
Sleep
3:17 min sleep. 0.3 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose) supplied by @ZenithHealth
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
@kamsikazee nice job on this, finishing out with some good supplements. The fish oil goes a long way; that stuff really helps my elbows.
Bros, there will never be another Ronnie. He is sick but damn, you are putting in some good volume. I gotta respect that. Ronnie used to love the heavy-ass training. @kamsikazeeSo i'm just one less rest day away from being like Ronnie?
Harsh sleeping with work brother. Really impressive that you got any session done with that in playMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 9/2
Rough one today. I was uploading yesterday’s log last night when work called and offered some OT starting at 0200 this morning. So yeah… sleep was basically non‑existent.
But honestly, I set myself up pretty well before crashing. Lunch was sorted thanks to the meal preps, gym gear packed, and despite running on fumes everything went to plan. Managed to get my workout in and hit the macros..
No work tomorrow as it stands, so I’ll be catching up on all the sleep I missed. Much needed.
Weekly Weigh in results
Previous Weight: 113.4kg (02/02)
Current Weight: 111.8kg
The weight continuing to come down. 1.6kg closer to the goal. A bit more dropped this week than expected, must have burned more calories possible as my intake has been pretty steady, or the Reta starting to kick into another gear.
Diet
Started the morning with a long black coffee, Chicken Sandwiches for breakfast with protein water, post workout protein shake and eggs with avocado for lunch. Chicken with potatoes and broccoli for dinner and finished the day with protein water.
View attachment 180659View attachment 180656View attachment 180661View attachment 180660View attachment 180657
Bonus pic of my dinner:
View attachment 180655
Exercise
Leg day followed up with 45min on treadmill. Not sure if it was the body running on extra adrenaline from the lack of sleep but I didn't feel like stopping at just 30min.
Leg extensions :
25kg x 20 Warmup
47.5kg x 20
47.5kg x 20
47.5kg x 20
hamstrimg curls :
25kg x 20
25kg x 20
25kg x 20
Leg Press:
60kg x 20
60kg x 20
60kg x 20
Calf Raises:
60kg x 20
60kg x 20
60kg x 20
Treadmill:
45 min 16 sec - 5 incline - 6km/hr - 4.5km
View attachment 180658
Sleep
3:17 min sleep. 0.3 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose) supplied by @ZenithHealth
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Thanks @CookieBaah consistency is definitely the most challenging part, but seeing the results definitely help with the motivation.
Do you think that 5g daily is sufficient?
Thanks bro @jenkemj been super strict with the diet, and the Reta is really helping. Your gonna get there too bruv!
Thanks @2Thick I can't skip the cardio or @LevButlerov will be on my ass.
Thanks @ZenithHealth there is a quote from my year 7 PDHPE teacher that has stuck with me until this day, "Excuses are for losers" he was an old school American dude, loved his basketball, god bless his soul.
Cheers @ROIDDERS the sleep that night was abit of an anomaly due to work but I have been working on getting good sleep.
Cheers @Ulter Yes, I feel like it has really helped with my knees too.
Haha that is true, I was just kidding. Ronnie is the man!!
Yeah it was unfortunate but a small sacrifice. Couldn't allow it stop my rhythm
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 10/2
Daily Log 10/2
Today was a well earned rest day in every sense of the word, and honestly. No gym after wrapping up my PPL split, no work, and finally a proper sleep‑in to make up for yesterday’s chaos. Rolled out of bed late and took the wife out for a seafood brunch (food porn incoming), because she absolutely deserves it after surviving seven weeks of school‑holiday madness with the kids.
Knocked out a few jobs around the house, including mowing the lawn just before the afternoon rain rolled in, perfect timing. Wrapped up the day with a sweaty 90‑minute soccer session in heavy humidity, but it was such a good hit out.
A rest day that somehow still felt productive and refreshing. Exactly what I needed.
Diet
My Myfitnesspal app shit itself, not showing macro breakdown so I've migrated to a new one.
A little over with the calories and also go a lot more protein in too. The total calories would be higher than tracked due to the marinade on the seafood too.
Bonus pic of my brunch:
Exercise
Rest day from the gym, got in some cardo mowing the lawn and 90min of soccer at night.
Sleep
Made up some sleep for last night.
10:29 min sleep. 2.3 events/hr using CPAP.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ lunch and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
bros yeah he one of those dudes you ever seen in person you like dayum! met him once in LA training at gym
yeah knees are a tough joint
good sleep is crucial
Great update bro. Taking advantage of a rest day in the best way possible. Glad we had a warning shot about the food porn
haha that is true @kamsikazee .. the truth is @LevButlerov Is a good dude. He really has your best interest at heart. Cardio protects your heart and makes it stronger. It's a muscle too.
What a great day this sounds like. You kept active and 90 mins of soccer is no joke bro. Keep those electrolytes on board and high water intake.
Nice little update here for a rest day!
In general no. It's my opinion this is the bare bones. It's necessary but not sufficient, to which there's a difference.
Great update, food looking good glad to see you had a good rest, you definitely needed it
Still don’t know how you get by on those carbs let alone your 90 minute session considered a rest day
.Killing it bro!
Hi Mate, just trawling through. How about this for your mask: https://shop.sleephq.com/products/b...rescription-rx-required-halos-sold-separately"Good quality" sleep but my face and back of the head feels like somebody had the leash on me too tight when I wake up
A bit of a bitch to get used to the process but once you are squared away it takes seconds. All the issues you mention will be gone but you will need to dial your machine down as it attempts to suck your insides out the seal is that good.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
It's funny how we see or don't see ourselves over the journey. Can definitely see some big changes there. Need to be kind to ourselves as we are to others. Dropping kgs at a solid and sustainable rate and still getting out on the futsal pitch? It's all good here.
I have no doubt about that. @LevButlerov is the man!! I always follow his advice!
Would having creatine affect my weight loss? And in your opinion what would be sufficient for me personally?
I actually work out in the morning fasted too. I've did Keto a couple of times in the past, maybe that is why I get by without too many carbsStill don’t know how you get by on those carbs let alone your 90 minute session considered a rest day
Killing it bro!
It's so true, I remember playing when before I started losing weight compared to now, its night and day difference.
I have tried 4 different masks, and one of them was the nasal mask, a little different to that one, the issue I had was I kept opening my mouth and I'm assuming you might know that it was like I was having an exorcism. But I have spoken to a few people recently and they said you can train yourself and/or use certain techniques to avoid opening your mouth.
I did 90 of soccer on my rest dayGood rest day
. How much cardio should I been doing? Is my usual 30min post workout not sufficient?
Yes mate. Don't buy the expensive stuff, get this tape: https://www.chemistwarehouse.com.au/buy/62837/nexcare-first-aid-tape-flexible-clear-25-4mm-x-9-14m, chuck a tiny bit of moisturiser on your suckers first. It feels loose but it ends up tight and keeps your trap shut. I don't think I actually need it anymore but I'd rather not find out.
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 11/2
Daily Log 11/2
Woke up a little sore from last night’s Futsal match, but in a good way. No bumps or bruises this time luckily. Today’s my last day off before a nine‑day work stretch, so I tried to make the most of it.
Hit the gym first thing for a solid Push session, then knocked out 30 minutes on the treadmill. Macros were on point overall, though fats crept a bit higher than planned. Might need to ease up on the morning avocado, tragic, but necessary.
The rest of the day was pretty low‑key. Got some meal prep done to set myself up for the next few days and did some work around the garden.
Diet
Decent Macros, fats a little high.
Bonus pic, my dinner, boring I know:
Exercise
Push A session followed by 30min treadmill.
Bench Press:
20kg x 15 Warmup
40kg x 20
40kg x 20
40kg x 19
Chest fly machine :
40kg x 20
40kg x 20
40kg x 20
Shoulder press Machine :
20kg x 20
30kg x 16
30kg x 15
Upright Rows:
20kg x 20
20kg x 20
20kg x 19
Triceps Extension Rope:
20kg x 20
20kg x 20
20kg x 16
Treadmill:
30 min 7 sec 5 incline - 6km/hr - 3.0km
Sleep
Finished up soccer a little late and winding down afterwards so had a little less sleep than planned.
6:43 min sleep. 2.2 events/hr using CPAP.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ lunch and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Thanks bro, ill have to give it another crack with the tape soon!Yes mate. Don't buy the expensive stuff, get this tape: https://www.chemistwarehouse.com.au/buy/62837/nexcare-first-aid-tape-flexible-clear-25-4mm-x-9-14m, chuck a tiny bit of moisturiser on your suckers first. It feels loose but it ends up tight and keeps your trap shut. I don't think I actually need it anymore but I'd rather not find out.
Nice update, good workout and clever little sleep stat updates too (events/hr)
You'll gain weight at first but it will be intracellular (in the muscle) and not the bad kind of weight gain. No more than 5lbs usually and any puffy bloat will subside within a week or two. If you want to focus more on what the scale says your weight is I totally get that and we can introduce creatine when you hit your goal weight. Psychologically feeling like you're winning is important when the scale plays a role in it.
Did you do that workout plus play soccer?
Lev is definitely the man. He knows his stuff.
Nice update brother. Meals are looking great, love the food porn pic
, not boring at all.Training is looking really consistent and strong. Doing brilliantly bro
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Dinner pic is not boring love your meal pics
keep sharingi do think we can get more cardio from you lets bump it
@kamsikazee it's a boring dinner to some but to me it's a masterpiece. That's the type of diet people should be following if they want the best results.
Supplements are really good mix there. Seems like you have things covered. The only thing that maybe you can add is things like tudca and some liver support. @kamsikazee
The bench press and the upright rows are really good together. @kamsikazee and I love the treadmill work you're doing as well.
@kamsikazee Bros, heck of a job on this. I'm very impressed. I like the supplement list that you have and I like that. You're honest about your sleep. Sometimes when you finish exercising late like that, it's hard to wind down as you said.
The bench press definitely looks to be on point. I'm glad also that you're talking about your sleeping habits. I got to get me one of those CPAP machines. @kamsikazee
I have in the past, but soccer fell on my rest day from the gym on Tuesday.
Yeah, that was my plan to introduce when I hit my weight loss goal and then try and work on building muscle. Since I am still a fair way off my goal I don't want to stall the progress, but I have some ready to go when the time comes.
Thanks brotherNice update brother. Meals are looking great, love the food porn pic
Training is looking really consistent and strong. Doing brilliantly bro
I will try and do more cardio, didn't get any in today though unfortunately..Dinner pic is not boring love your meal pics
i do think we can get more cardio from you lets bump it
Hehe yeah that's true and I am happy to stick to same "boring" meals.
I haven't heard of Tudca but I will look into it. What are the liver support for? I am no on and PED's atm.
Thanks brother!
Cheers bro! Yeah it usually takes atleast an hour two after and intense session.
Yeah I will reduce the amount and plan better moving forward. I enjoy the avocado with the eggs.
I would recommend a sleep study test to see your current sleeping patterns, I've heard that apple watches can check for this too. If you wake up in the middle of the night frequently, snore a lot, wake up to go bathroom are signs of sleep apnea. People who work shift work, and take PED have higher chances of getting it according to studies.
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My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 12/2
Daily Log 12/2
Woke up this morning fully geared up for a solid gym session… and then life had other plans. My youngest was apparently wide awake from midnight until 4:30am unbeknownst to me, so instead of lifting weights, I was lifting a very tired household and helping my wife get the kids ready for school.
Work was pretty quiet, once I wrapped up, I swung by a smaller gym nearby to squeeze in a Pull session. Managed to get the lifts done, but the place was packed, so cardio didn’t happen, wasn’t about to stand around waiting for machines when I could head home instead.
Not the day I planned, but still showed up and got something done. Diet and sleep was good.
Diet
Good macros, calories a little low.
Bonus pic, my breakfast:
Organic tomatoes and chilli from the garden, some onions with 200g of egg whites and 1 whole egg. Topped with some cayenne pepper.
Exercise
Pull A Session, slightly modified due to different gym.
Lat Pull down:
34kg x 20
43kg x 20
43kg x 19
Cable Row:
34kg x 20
34kg x 20
34kg x 20
Preacher curl machine :
16kg x 20
23kg x 19
23kg x 18
Hammer Curl:
6kg x 20
6kg x 20
6kg x 20
Assisted Pull Up:
77kg x 11
77kg x 10
77kg x 9
Sleep
Good solid sleep.
7:59 min sleep. 2.1 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose) supplied by @ZenithHealth
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ lunch and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Brother these are the most important days. Unplanned day, still got shit done, didn't throw your hands in the air and go "fuck it, not today". This was an epic win. Bravo
the boring meals are the easiest to digest and less stress on the body. the body can use the extra energy on healing
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tudca has a lot of benefits on or off cycle
Awesome updates brother @kamsikazee
‘Still showed up’.. fucking love it man! The no excuses attitude as @Kopite67 said bro today is a massive win. Huge mental milestone checked off
Great update brother
Definitely something that I will have to do.
Nice workout and great macros bro!
Ok let's get the creatine going as soon as you hit your weight loss goal.
Let's keep 90 mins of hard soccer cardio on rest days if you can work around that. Don't wanna overtrain and risk injury.
Bro, soccer is a cute sport, especially how you all bounce that ball off your heads.
Thank you brother, I appreciate the love! I was actually listening to some motivational speeches today and one part of it really stuck with me, from Les Brown, "In the time of adversity you don't have an obstacle to deal with, you have a choice to make."Brother these are the most important days. Unplanned day, still got shit done, didn't throw your hands in the air and go "fuck it, not today". This was an epic win. Bravo
Hopefully work towards being able to do them unassisted one day!Love to see Assisted pull ups
I did some reading up on it, so these are for kidney support?
Thanks brother!
Thanks my brother! It was a little win at the time, which in hindsight feels much bigger!‘Still showed up’.. fucking love it man! The no excuses attitude as @Kopite67 said bro today is a massive win. Huge mental milestone checked off
I most likely wont be playing soccer for the next month due to work, but I will try and work around it in the future
Will do
That is very true, one less decision needed to be made.
Thanks brother!
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Daily Log 13/2
Daily Log 13/2
Started the morning strong with an early wake up and a full commitment to Leg Day. Crushed the workout, then jumped straight into an hour on the treadmill. The first 45 minutes flew by, but those last 15 felt like a lifetime, thankfully the EPL was on to keep me distracted and moving.
Work was pretty chill today, hit my macros without any drama. All in all, a productive day.
Only thing that caught my attention tonight: I’ve noticed some bruising around Monday’s injection site and a bit of redness on the opposite side from yesterday’s. The only change I’ve made is switching from a 12.7 mm needle to an 8 mm one , it was the only size I could find after trying a bunch of chemists. I also felt a sharper sting with both injections, which hasn’t happened before. Not sure what’s going on there, but it definitely stood out. Any idea why?
Diet
Post workout protein shake and eggs for breakfast, store bought protein yoghurt for a midday snack, chicken sandwiches for lunch with some protein water, extra lean mince with potatoes and salad for dinner. Struggled to finished my dinner but got it down.
Bonus pic, my dinner:
350g extra lean mince, 300g potatoes and some salad (cabbage, lettuce, tomato and onion with some lemon juice and a touch of vinegar for dressing).
Exercise
Leg day with 60min on treadmill.
Leg extensions :
25kg x 20 Warmup
47.5kg x 20
47.5kg x 20
47.5kg x 20
hamstring curls :
25kg x 20
25kg x 20
25kg x 20
Leg Press:
60kg x 20
60kg x 20
60kg x 20
Calf extensions:
60kg x 20
60kg x 20
60kg x 20
Treadmill:
60 min 1 sec 5 incline - 6km/hr - 6.01km
Sleep
7:36 min sleep. 2.5 events/hr using CPAP.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ lunch and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
EVO family respect!Thanks brother!
Great leg workout bro. Pushing the cardio to an hr is boss level. If you are only pinning Ret, could simply be losing weight, pinning into areas that have more nerve clusters. Dont think it is anything to be too concerned about, just keep an eye on it brother.
food prep is A+
Awesome effort being organised with meals making the OT work easier and still getting in a good workout even with the short sleep!My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 9/2
Rough one today. I was uploading yesterday’s log last night when work called and offered some OT starting at 0200 this morning. So yeah… sleep was basically non‑existent.
But honestly, I set myself up pretty well before crashing. Lunch was sorted thanks to the meal preps, gym gear packed, and despite running on fumes everything went to plan. Managed to get my workout in and hit the macros..
No work tomorrow as it stands, so I’ll be catching up on all the sleep I missed. Much needed.
Weekly Weigh in results
Previous Weight: 113.4kg (02/02)
Current Weight: 111.8kg
The weight continuing to come down. 1.6kg closer to the goal. A bit more dropped this week than expected, must have burned more calories possible as my intake has been pretty steady, or the Reta starting to kick into another gear.
Diet
Started the morning with a long black coffee, Chicken Sandwiches for breakfast with protein water, post workout protein shake and eggs with avocado for lunch. Chicken with potatoes and broccoli for dinner and finished the day with protein water.
View attachment 180659View attachment 180656View attachment 180661View attachment 180660View attachment 180657
Bonus pic of my dinner:
View attachment 180655
Exercise
Leg day followed up with 45min on treadmill. Not sure if it was the body running on extra adrenaline from the lack of sleep but I didn't feel like stopping at just 30min.
Leg extensions :
25kg x 20 Warmup
47.5kg x 20
47.5kg x 20
47.5kg x 20
hamstrimg curls :
25kg x 20
25kg x 20
25kg x 20
Leg Press:
60kg x 20
60kg x 20
60kg x 20
Calf Raises:
60kg x 20
60kg x 20
60kg x 20
Treadmill:
45 min 16 sec - 5 incline - 6km/hr - 4.5km
View attachment 180658
Sleep
3:17 min sleep. 0.3 events/hr using CPAP.
Supplements
1.5mg Retatrutide (Bi-weekly dose) supplied by @ZenithHealth
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ breakfast and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
Workout looks good. Just make sure you are hitting failure on the last two sets. It might end up looking like this: 20 - could have done a few more, 20 - failure, 18 - failure.
Also, could add one more exercise. Based on what you've got I would say a hammie or glute or single leg.
Solid workout there mate. Looks a good selection and number of exercises.
The seasoning on your chicken looks good.
Man you're getting shit done even when life isn't going to plan. That's awesome. Good pull session too. I would just move the assisted pull-ups to before bi's, otherwise your fatigued bi's will fail before your back. Also could add one rear delt exercise like machine reverse flys.
Nice workout. Just the same comments as previous leg day.
A shorter needle shouldn't result in more pain. Where are you injecting?
Who’s your epl team bro? Awesome macros as always! That can happen when pinning. Just watch for signs of infection but slight redness is nothing to be concerned about. Maybe the needle was a little blunt. Are you only using Reta? Shouldn’t be any pip for the most part.
Try out the 32g x 6mm syringes from Amazon or see you if your sponsor with provide you an injection pen?
@kamsikazee great update.....
Another great update, you are smashing it brother!
@kamsikazee real nice update man. It looks like it’s all going good. I need to look into getting me a CPAP also.
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soon
It's really good for organs but it does a lot of cool stuff.
I'll keep an eye on it bro thanks.Great leg workout bro. Pushing the cardio to an hr is boss level. If you are only pinning Ret, could simply be losing weight, pinning into areas that have more nerve clusters. Dont think it is anything to be too concerned about, just keep an eye on it brother.
Thanks brother
I usually do it first, but I was at a different gym and didn't notice the machine until I was done and thought I'd give it a crack anyway.
In the abdomen.
Great United Reds of Manchester.
Thanks bro.
Thanks bro
I would recommend doing a sleep study to see if you need it. If you need any help let me know.
I'll have to add some to my supp stack. What's a good dosage?
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Daily Log 14/2
Daily Log 14/2
I had some visitors over tonight hence the late update to the log, try to keep this one short and sweet.
Today was rest day from the gym, had a sleep in, did some work around the garden. Macros were good, got some steps in during work hours but nothing major.
Diet
Protein shake and eggs for breakfast, store bought protein yoghurt for a midday snack, chicken sandwiches for lunch with some protein water, extra lean mince with potatoes for dinner. Almost identical as yesterday without the salad.
Bonus pics, my midday snack:
Chobani fit yoghurt, Tropical flavour
Some of the Chilli harvested from the garden:
Exercise
Rest day, no gym.
Sleep
Was working in the afternoon and planned rest day from gym so I had a nice sleep in.
9:01 min sleep. 2.1 events/hr using CPAP.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ lunch and dinner)
2 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg
9 hours sleep, looking good brother
Nice update bro
Great updates brother. I like the effort you're putting into your log and the pics add a lot of flare and look delicious.
Amazing! Looked delicious and you're weighing your food which is next level, keep up the great work.
Smart thinking. A lot of 'normal' people think they're eating a healthy salad and then pour 40g of fat onto it
You mentioned mm length but not gauge. Are your 8mm a thicker gauge vs. your 12.7mm pins? Post a pic of each of the boxes of your pins or check the gauge #'s on them both and let me know (@ tag me).
Oh it annoys me when they load it up with sugar and fat filled dressings.Smart thinking. A lot of 'normal' people think they're eating a healthy salad and then pour 40g of fat onto it
This is the old one, I don't have the packaging for the new ones but they are either 29g or 31g and 8mm length. Does the length matter? Is it possible the 8mm is too short for me injecting into my abdomen? @HarleyGuy
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Daily Log 15/2
Daily Log 15/2
Went to bed later than planned, but the sleep was deep and exactly what I needed. Kicked off the morning with my favorite combo, a solid push session followed by an hour of cardio. Work was pretty chill today, lots of downtime, so I made the most of it and got plenty of steps in. Macros on point again, feeling good about the momentum. Hopefully the results continue with weekly weigh in day tomorrow.
Diet
Post workout protein shake and eggs for breakfast, store bought protein yoghurt for a midday snack, chicken sandwiches for lunch with some protein water, smaller than usual serving of extra lean mince with potatoes for dinner, added some pickles today. Finished with a late night protein shake to hit the protein target.
Bonus pics, my dinner:
Extra lean beef mince, spudlite potatoes and pickled cucumbers.
Exercise
Push B session, replace the Arnold press with DB Lat raises. Followed up with 60min treadmill.
Machine reverse fly:
20kg x 20
20kg x 20
20kg x 20
Chest press machine :
35kg x 20
40kg x 20
40kg x 20
Incline Dumbbell Press:
25kg x 20 12.5kg DB
25kg x 20
25kg x 18
Seated Dumbbell Lat raises:
10kg x 20 5kg DB
10kg x 20
10kg x 20
Tricep straight bar pushdown:
15kg x 20
20kg x 20
20kg. x 20
Treadmill:
60 min 9 sec 5 incline - 6km/hr - 6.0km
Sleep
7:02 min sleep. 1.8 events/hr using CPAP. Mask leaked a lot of air last night, might have knocked when turning over.
Supplements
1 x Centrum Mens multi v
1 x Blackmores Probiotics +
2 x Digestive Enzymes (1 w/ 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
Stacked 250mg but if you use solo you want to go up to maybe 1000mg.
Nice update bro.
Can you post your cycle in each of your updates? Remind me of everything your injecting then @tag me. Just upfront I'll tell you I'm totally against subQ oil injections (this is just me) and for peptide injections 8mm is fine and I'm more a fan of 29g vs 31g. The bruising is just capillary damage at the site and is no big deal. 8mm isn't too short at all it's all about the gauge to mitigate what you're describing.
Example: NAD+ I find works best with 29g whereas the GLP's can easily be run with 31g. Longer chain amino acid peptides and higher concentration reconstitution can increase viscosity and using a 31g slin pin with these can cause what you're describing.
I'll need to know more details
- What are you using your slin pins to inject, oils or peptides?
- If peptides which peptides?
- What exact gauge are you using now? 4-8mm is fine for subQ but if you're using 4mm for subQ oil you're asking for trouble.
I love this! Cardio is key for you along with diet.
I really love all the details and care you give in every post @HarleyGuy, you really are one of the most engaging and open members here.
Can i ask why you are against sub-q oil injections? I do them myself and find no issues other than tenderness and raised bumps that take a few days to subside. Are there any issues with efficacy or absorption?
Thanks brother! EVO for life man!
I'm not against them due to any efficacy reasons. The absorption isn't the issue for me as they're basically equivalent; in fact, subQ is arguably better for e2 management and avoiding spikes. For me it's just the ease of volume changes from day to day. For example, if I miss a daily shot then I'm having to either double up on volume into subQ OR pin two sites subQ the day after the missed shot (if I want to keep the weekly total in check). I just couldn't be bothered with the bumps and tenderness when I can do ED IM with a 1" 27g or 29g.
But to answer your question, no there's no clinically significant difference in efficacy or absorption, you're good bro
Ah I see, so its more just personal preference in methodology, good to know I haven't been doing things wrong
Nicely worked today brother. Great volume in your training, burn must have been real
Diet looks really tasty and a sneaky food porn pic as usual . Lovin' it bro
Nice update mate. You've got everything dialled in for sure. Push workout looks good and an hour cardio is awesome!
Nice step count bro!
I really appreciate the in-depth information brother @HarleyGuy .
At the moment I'm only injecting Retatrutide 1.5mg (2 X week) every Monday and Thursday. Injected this morning and it was fine. I'm 90% sure it's 31g 8mm, but I've thrown out the packaging so I can't be certain.
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carbs low lets keep the cardio high
Thanks bro ill look at adding some soon. Done some research on it and sounds like its a great supplement.
Thanks brother! It was a good workout!Nicely worked today brother. Great volume in your training, burn must have been real
Cheers brother, big cardio day!!
Thanks, big day for steps!
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