Approved Log Getting Fit for Fatherhood - My Weightloss Journal

kamsikazee · Feb 16, 2026

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/2

Started the day off right with an early morning Pull session in the gym. Had to take my wife to the doctors after receiving a recent health scare from some scans, its going to be a rough ride but she is a tough cookie and the rock in our family and I pray she will get through this. Spent time during the day doing some meal preps and had a late shift at work doing some yearly competency training and upskilling. Macros were good too.

On a more positive note, it was my weekly weigh in, and excited to see more progress.

Last week: 111.8kg (9/2/26)

Today: 109.9kg

Dropped a solid 1.9kg, perhaps some of it was some extra water weight after such a big day with cardio yesterday.

Diet

Late shift today so swapped my usual lunch/dinner meals around. Post workout protein shake and eggs and avocado for breakfast, chicken and potatoes with pickles for lunch with a protein water, store bought yoghurt for an afternoon snack and had Chicken sandwiches for dinner.

Bonus pics, my breakfast:

200g egg whites, 1 whole egg, fresh chilli's and tomatoes with onion and a side of avocado. Topped with some cayenne pepper.

Exercise

Pull B session. Followed up with 45min treadmill.

Assisted Pull Up:
75kg x 12
75kg x 10
75kg x 10

Single arm Dumbbell Row:
15kg x 20 15kg DB
15kg x 20
15kg x 20

Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20

Incline Dumbbell curl:
8kg x 20 8kg DB
8kg x 20
8kg x 19

Preacher Curl EZ bar:
15kg x 20
15kg x 18
15kg x 17

Treadmill:
45 min 42 sec 5 incline - 6km/hr - 4.5km

Sleep

7:43 min sleep. 4.4 events/hr using CPAP. Mask leaked a lot of air again and more than double the usual events. Not sure why, I did have a good sleep.

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 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

2Thick · Feb 16, 2026

kamsikazee said:
Thanks bro ill look at adding some soon. Done some research on it and sounds like its a great supplement.

Let us know how it goes.

HarleyGuy · Feb 16, 2026

kamsikazee said:
I'm 90% sure it's 31g 8mm, but I've thrown out the packaging so I can't be certain.

Yes that's standard and it's almost 90% likely as well that that's what they are.

HarleyGuy · Feb 16, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/2

Started the day off right with an early morning Pull session in the gym. Had to take my wife to the doctors after receiving a recent health scare from some scans, its going to be a rough ride but she is a tough cookie and the rock in our family and I pray she will get through this. Spent time during the day doing some meal preps and had a late shift at work doing some yearly competency training and upskilling. Macros were good too.

On a more positive note, it was my weekly weigh in, and excited to see more progress.

Last week: 111.8kg (9/2/26)

Today: 109.9kg

Dropped a solid 1.9kg, perhaps some of it was some extra water weight after such a big day with cardio yesterday.

Diet

Late shift today so swapped my usual lunch/dinner meals around. Post workout protein shake and eggs and avocado for breakfast, chicken and potatoes with pickles for lunch with a protein water, store bought yoghurt for an afternoon snack and had Chicken sandwiches for dinner.

View attachment 184193 View attachment 184195 View attachment 184196 View attachment 184194 View attachment 184197

Bonus pics, my breakfast:

200g egg whites, 1 whole egg, fresh chilli's and tomatoes with onion and a side of avocado. Topped with some cayenne pepper.

View attachment 184192

Exercise

Pull B session. Followed up with 45min treadmill.

Assisted Pull Up:
75kg x 12
75kg x 10
75kg x 10

Single arm Dumbbell Row:
15kg x 20 15kg DB
15kg x 20
15kg x 20

Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20

Incline Dumbbell curl:
8kg x 20 8kg DB
8kg x 20
8kg x 19

Preacher Curl EZ bar:
15kg x 20
15kg x 18
15kg x 17

Treadmill:
45 min 42 sec 5 incline - 6km/hr - 4.5km

View attachment 184198

Sleep

7:43 min sleep. 4.4 events/hr using CPAP. Mask leaked a lot of air again and more than double the usual events. Not sure why, I did have a good sleep.

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 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

Nice update bro and continued consistency with your log

kamsikazee said:
Single arm Dumbbell Row:
15kg x 20 15kg DB
15kg x 20
15kg x 20

Great volume with the reps overall the whole workout. You can do 20kg DB's here I bet. Make it hard and get sweaty.

kamsikazee said:
2 x Digestive Enzymes (1 w/ Breakfast and lunch)
2 x tbsp psyllium husk

Great job separating the enzymes and good dose of psyllium

kamsikazee said:
6 X Swiss high strength fish oil 1,500mg

Good dosing still of the fish oil

kamsikazee said:
1.5mg Retatrutide (Bi-weekly dose)

I'd plan to budget to stay on this for as long as 48 weeks as per the clinical trials results.

kamsikazee said:
Dropped a solid 1.9kg, perhaps some of it was some extra water weight after such a big day with cardio yesterday.

This is definitely body fat too bro great work!

kamsikazee said:
avocado for breakfast

Great choice, good to get an avocado in at least once a week.

Kopite67 · Feb 16, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/2

Started the day off right with an early morning Pull session in the gym. Had to take my wife to the doctors after receiving a recent health scare from some scans, its going to be a rough ride but she is a tough cookie and the rock in our family and I pray she will get through this. Spent time during the day doing some meal preps and had a late shift at work doing some yearly competency training and upskilling. Macros were good too.

On a more positive note, it was my weekly weigh in, and excited to see more progress.

Last week: 111.8kg (9/2/26)

Today: 109.9kg

Dropped a solid 1.9kg, perhaps some of it was some extra water weight after such a big day with cardio yesterday.

Diet

Late shift today so swapped my usual lunch/dinner meals around. Post workout protein shake and eggs and avocado for breakfast, chicken and potatoes with pickles for lunch with a protein water, store bought yoghurt for an afternoon snack and had Chicken sandwiches for dinner.

View attachment 184193 View attachment 184195 View attachment 184196 View attachment 184194 View attachment 184197

Bonus pics, my breakfast:

200g egg whites, 1 whole egg, fresh chilli's and tomatoes with onion and a side of avocado. Topped with some cayenne pepper.

View attachment 184192

Exercise

Pull B session. Followed up with 45min treadmill.

Assisted Pull Up:
75kg x 12
75kg x 10
75kg x 10

Single arm Dumbbell Row:
15kg x 20 15kg DB
15kg x 20
15kg x 20

Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20

Incline Dumbbell curl:
8kg x 20 8kg DB
8kg x 20
8kg x 19

Preacher Curl EZ bar:
15kg x 20
15kg x 18
15kg x 17

Treadmill:
45 min 42 sec 5 incline - 6km/hr - 4.5km

View attachment 184198

Sleep

7:43 min sleep. 4.4 events/hr using CPAP. Mask leaked a lot of air again and more than double the usual events. Not sure why, I did have a good sleep.

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 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

Nice update bro. Training and diet all going nicely.
Best wishes to your wife that things go well. You all have Evo Family love sent your way

jenkemj · Feb 16, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/2

Started the day off right with an early morning Pull session in the gym. Had to take my wife to the doctors after receiving a recent health scare from some scans, its going to be a rough ride but she is a tough cookie and the rock in our family and I pray she will get through this. Spent time during the day doing some meal preps and had a late shift at work doing some yearly competency training and upskilling. Macros were good too.

On a more positive note, it was my weekly weigh in, and excited to see more progress.

Last week: 111.8kg (9/2/26)

Today: 109.9kg

Dropped a solid 1.9kg, perhaps some of it was some extra water weight after such a big day with cardio yesterday.

Diet

Late shift today so swapped my usual lunch/dinner meals around. Post workout protein shake and eggs and avocado for breakfast, chicken and potatoes with pickles for lunch with a protein water, store bought yoghurt for an afternoon snack and had Chicken sandwiches for dinner.

View attachment 184193 View attachment 184195 View attachment 184196 View attachment 184194 View attachment 184197

Bonus pics, my breakfast:

200g egg whites, 1 whole egg, fresh chilli's and tomatoes with onion and a side of avocado. Topped with some cayenne pepper.

View attachment 184192

Exercise

Pull B session. Followed up with 45min treadmill.

Assisted Pull Up:
75kg x 12
75kg x 10
75kg x 10

Single arm Dumbbell Row:
15kg x 20 15kg DB
15kg x 20
15kg x 20

Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20

Incline Dumbbell curl:
8kg x 20 8kg DB
8kg x 20
8kg x 19

Preacher Curl EZ bar:
15kg x 20
15kg x 18
15kg x 17

Treadmill:
45 min 42 sec 5 incline - 6km/hr - 4.5km

View attachment 184198

Sleep

7:43 min sleep. 4.4 events/hr using CPAP. Mask leaked a lot of air again and more than double the usual events. Not sure why, I did have a good sleep.

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 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

Great work mate, nice to see the Frank’s red hot sauce in there for the calories it’s an underrated delicacy

LevButlerov · Feb 16, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/2

Started the day off right with an early morning Pull session in the gym. Had to take my wife to the doctors after receiving a recent health scare from some scans, its going to be a rough ride but she is a tough cookie and the rock in our family and I pray she will get through this. Spent time during the day doing some meal preps and had a late shift at work doing some yearly competency training and upskilling. Macros were good too.

On a more positive note, it was my weekly weigh in, and excited to see more progress.

Last week: 111.8kg (9/2/26)

Today: 109.9kg

Dropped a solid 1.9kg, perhaps some of it was some extra water weight after such a big day with cardio yesterday.

Diet

Late shift today so swapped my usual lunch/dinner meals around. Post workout protein shake and eggs and avocado for breakfast, chicken and potatoes with pickles for lunch with a protein water, store bought yoghurt for an afternoon snack and had Chicken sandwiches for dinner.

View attachment 184193 View attachment 184195 View attachment 184196 View attachment 184194 View attachment 184197

Bonus pics, my breakfast:

200g egg whites, 1 whole egg, fresh chilli's and tomatoes with onion and a side of avocado. Topped with some cayenne pepper.

View attachment 184192

Exercise

Pull B session. Followed up with 45min treadmill.

Assisted Pull Up:
75kg x 12
75kg x 10
75kg x 10

Single arm Dumbbell Row:
15kg x 20 15kg DB
15kg x 20
15kg x 20

Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20

Incline Dumbbell curl:
8kg x 20 8kg DB
8kg x 20
8kg x 19

Preacher Curl EZ bar:
15kg x 20
15kg x 18
15kg x 17

Treadmill:
45 min 42 sec 5 incline - 6km/hr - 4.5km

View attachment 184198

Sleep

7:43 min sleep. 4.4 events/hr using CPAP. Mask leaked a lot of air again and more than double the usual events. Not sure why, I did have a good sleep.

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 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

2kgs dropped perfect ! you're going to a new level here @kamsikazee

CookieBaah · Feb 16, 2026

Hells yeah brother, that's a solid week

2kg is big efforts.

All the best for you and your fam too

sampsacus · Feb 16, 2026

kamsikazee said:
Hi Evo bros,

I came across this site initially trying to source some good quality peptides but found amazing community vibes. I wanted to share my journey and would appreciate advice, feedback, and guidance to help me to reach my goals. I hope this log will help me to keep accountable.

My story:

I am in my Mid 30's, have a young family and have always tilted heavy on the scales in my adult life. I want to lose weight and keep it off for good this time so I can live a fulfilling life, fit and able to spend quality time with my family and play sports comfortably.

I have suffered from autoimmune issues for the past decade (Ulcerative Colitis [Gone away], Alopecia [in remission] and vitiligo [current and spreading] and was diagnosed with Moderate Sleep apnoea (need to use a CPAP machine as a requirement by my employer) which was the last straw for me to stop being lazy. I was told by my sleep physician weight loss could help me get off it.

I started my diet/lifestyle change mid November where I weighed 135kgs. My most recent weighing was 122.5kgs. My heaviest was around 139kg which was a rebound from doing a Keto diet.

I am focusing on eating a cleaner, balanced diet, maintaining a caloric deficit. I generally eat my first meal around lunchtime, have dinner and sometimes a snack in-between and/or after my two main meals.

I started to take Retatrutide a week after my diet, and feel it has really helped with cravings and weight loss.

My goal is to be 95kg, I haven't been under 100kg since I was 18yrs old.

My stats:
Age: 36
Height: 183cm
Weight: 122.5kg

I've made some decent progress but it's usually around the levels where I get comfortable and start to back in the opposite direction, but not this time. I am committed to making this a permanent change, for me and my importantly my family.

Current physical activity:
Ive started playing football with friends 90min sessions, once and sometimes twice a week. I plan to incorporate gym to help retain muscle. I don't want to be a body builder, I just want to be fit, healthy and strong.

I am open to trying other supplements. I have been listening to some podcasts and various peptides have sparked my curiosity, but I want to do it in a safe and controlled manner.

Here are some current body pictures, I didn't take any at my peak but better late then never.

View attachment 160276 View attachment 160277 View attachment 160278

Good on you mate, never to late. Reta is amazing for fat lose and dropping kg. Implement this with a healthy diet and light cardio daily even if its on for 10 min to get a routine going. Once you start seeing results you will want to push a bit harder. Listen to the body though. Good luck. You got this

waggat · Feb 16, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/2

Started the day off right with an early morning Pull session in the gym. Had to take my wife to the doctors after receiving a recent health scare from some scans, its going to be a rough ride but she is a tough cookie and the rock in our family and I pray she will get through this. Spent time during the day doing some meal preps and had a late shift at work doing some yearly competency training and upskilling. Macros were good too.

On a more positive note, it was my weekly weigh in, and excited to see more progress.

Last week: 111.8kg (9/2/26)

Today: 109.9kg

Dropped a solid 1.9kg, perhaps some of it was some extra water weight after such a big day with cardio yesterday.

Diet

Late shift today so swapped my usual lunch/dinner meals around. Post workout protein shake and eggs and avocado for breakfast, chicken and potatoes with pickles for lunch with a protein water, store bought yoghurt for an afternoon snack and had Chicken sandwiches for dinner.

View attachment 184193 View attachment 184195 View attachment 184196 View attachment 184194 View attachment 184197

Bonus pics, my breakfast:

200g egg whites, 1 whole egg, fresh chilli's and tomatoes with onion and a side of avocado. Topped with some cayenne pepper.

View attachment 184192

Exercise

Pull B session. Followed up with 45min treadmill.

Assisted Pull Up:
75kg x 12
75kg x 10
75kg x 10

Single arm Dumbbell Row:
15kg x 20 15kg DB
15kg x 20
15kg x 20

Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20

Incline Dumbbell curl:
8kg x 20 8kg DB
8kg x 20
8kg x 19

Preacher Curl EZ bar:
15kg x 20
15kg x 18
15kg x 17

Treadmill:
45 min 42 sec 5 incline - 6km/hr - 4.5km

View attachment 184198

Sleep

7:43 min sleep. 4.4 events/hr using CPAP. Mask leaked a lot of air again and more than double the usual events. Not sure why, I did have a good sleep.

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 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

That sucks about your wife mate. Hopefully will be ok.

Awesome progress with the weightloss. Might be time to post up some progress photos.

The pull workout looks good mate. Nice selection of exercises.

Meals looking good too!

ZenithHealth · Feb 16, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/2

Started the day off right with an early morning Pull session in the gym. Had to take my wife to the doctors after receiving a recent health scare from some scans, its going to be a rough ride but she is a tough cookie and the rock in our family and I pray she will get through this. Spent time during the day doing some meal preps and had a late shift at work doing some yearly competency training and upskilling. Macros were good too.

On a more positive note, it was my weekly weigh in, and excited to see more progress.

Last week: 111.8kg (9/2/26)

Today: 109.9kg

Dropped a solid 1.9kg, perhaps some of it was some extra water weight after such a big day with cardio yesterday.

Diet

Late shift today so swapped my usual lunch/dinner meals around. Post workout protein shake and eggs and avocado for breakfast, chicken and potatoes with pickles for lunch with a protein water, store bought yoghurt for an afternoon snack and had Chicken sandwiches for dinner.

View attachment 184193 View attachment 184195 View attachment 184196 View attachment 184194 View attachment 184197

Bonus pics, my breakfast:

200g egg whites, 1 whole egg, fresh chilli's and tomatoes with onion and a side of avocado. Topped with some cayenne pepper.

View attachment 184192

Exercise

Pull B session. Followed up with 45min treadmill.

Assisted Pull Up:
75kg x 12
75kg x 10
75kg x 10

Single arm Dumbbell Row:
15kg x 20 15kg DB
15kg x 20
15kg x 20

Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20

Incline Dumbbell curl:
8kg x 20 8kg DB
8kg x 20
8kg x 19

Preacher Curl EZ bar:
15kg x 20
15kg x 18
15kg x 17

Treadmill:
45 min 42 sec 5 incline - 6km/hr - 4.5km

View attachment 184198

Sleep

7:43 min sleep. 4.4 events/hr using CPAP. Mask leaked a lot of air again and more than double the usual events. Not sure why, I did have a good sleep.

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 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

Great work my bro, in my experience weight loss comes in waves, so it could be water weight but it could be mostly fat being lost, if you stay around that weight for the next few days its likely fat

kamsikazee · Feb 17, 2026

HarleyGuy said:
Great volume with the reps overall the whole workout. You can do 20kg DB's here I bet. Make it hard and get sweaty.

I'll try and up it next time. I did up it from 10kg from the last workout, last few reps were tough to get in at 15kg.

HarleyGuy said:
I'd plan to budget to stay on this for as long as 48 weeks as per the clinical trials results.

I want to stay on until I hit my weight goals atleast.

HarleyGuy said:
Great choice, good to get an avocado in at least once a week.

Its hard to stop at just one day a week

@HarleyGuy

Kopite67 said:
Nice update bro. Training and diet all going nicely.
Best wishes to your wife that things go well. You all have Evo Family love sent your way

Thank you brother!!

jenkemj said:
Great work mate, nice to see the Frank’s red hot sauce in there for the calories it’s an underrated delicacy

I love it, bugger all calories, love that slow release application and gives the food a little bit of a kick.

LevButlerov said:
2kgs dropped perfect ! you're going to a new level here @kamsikazee

Thanks brother @LevButlerov for all the support and guidance!

CookieBaah said:
Hells yeah brother, that's a solid week
2kg is big efforts.

All the best for you and your fam too

I'm stoked with the progress and Thanks brother!

waggat said:
That sucks about your wife mate. Hopefully will be ok.

Awesome progress with the weightloss. Might be time to post up some progress photos.

The pull workout looks good mate. Nice selection of exercises.

Meals looking good too!

Thank you brother

kamsikazee · Feb 17, 2026

ZenithHealth said:
Great work my bro, in my experience weight loss comes in waves, so it could be water weight but it could be mostly fat being lost, if you stay around that weight for the next few days its likely fat

Cheers bro, weighed myself this morning and was around the same weight so that's a good sign!

kamsikazee · Feb 17, 2026

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/2

Got up bright and early feeling a bit sluggish, and I’ll be honest, I almost smashed that snooze button for “just 5 more minutes.” But that’s not the life anymore, especially on a gym day. Dragged myself out of bed, hit the gym for a solid leg session, and wrapped it up with 50 minutes on the treadmill. Amazing how you can walk in feeling like absolute crap and walk out feeling like a million bucks.

Diet stayed on track today too. Snuck in some extra steps during work downtime while listening to Evolutionary Podcast ep #653 featuring brother @waggat . Such a good episode, definitely worth a listen.

Diet

Post workout protein shake and eggs for breakfast, store bought yoghurt for an afternoon snack, Chicken sandwiches and protein water for lunch, Chicken tenderloins with potatoes and green salad for dinner, finished the day off with a protein snack.

Bonus pics, my late snack:

Pauls Plus+ Protein Chocolate flavoured snack. A little high in sugar but 16g of protein for 131 calories ain't too bad for an occasional treat.

And tonight's sunset:

Exercise

Leg day followed up with 50min treadmill. Extra walking during the day where possible.

Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 19

hamstring curls :
25kg x 20
25kg x 20
25kg x 20

Leg Press:
65kg x 20
65kg x 20
65kg x 20

Calf extensions:
65kg x 20
65kg x 20
65kg x 20

Treadmill:
50 min 3 sec 5 incline - 6km/hr - 5.0km

Sleep

7:19 min sleep. 2.4 events/hr using CPAP. Events down from yesterday and no issue with mask seal, only red marks all over my face and head when I woke up.

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

HarleyGuy · Feb 17, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/2

Got up bright and early feeling a bit sluggish, and I’ll be honest, I almost smashed that snooze button for “just 5 more minutes.” But that’s not the life anymore, especially on a gym day. Dragged myself out of bed, hit the gym for a solid leg session, and wrapped it up with 50 minutes on the treadmill. Amazing how you can walk in feeling like absolute crap and walk out feeling like a million bucks.

Diet stayed on track today too. Snuck in some extra steps during work downtime while listening to Evolutionary Podcast ep #653 featuring brother @waggat . Such a good episode, definitely worth a listen.

Diet

Post workout protein shake and eggs for breakfast, store bought yoghurt for an afternoon snack, Chicken sandwiches and protein water for lunch, Chicken tenderloins with potatoes and green salad for dinner, finished the day off with a protein snack.

View attachment 184810 View attachment 184808 View attachment 184812 View attachment 184809 View attachment 184807

Bonus pics, my late snack:

Pauls Plus+ Protein Chocolate flavoured snack. A little high in sugar but 16g of protein for 131 calories ain't too bad for an occasional treat.

View attachment 184806

And tonight's sunset:

View attachment 184811

Exercise

Leg day followed up with 50min treadmill. Extra walking during the day where possible.

Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 19

hamstring curls :
25kg x 20
25kg x 20
25kg x 20

Leg Press:
65kg x 20
65kg x 20
65kg x 20

Calf extensions:
65kg x 20
65kg x 20
65kg x 20

Treadmill:
50 min 3 sec 5 incline - 6km/hr - 5.0km

View attachment 184813

Sleep

7:19 min sleep. 2.4 events/hr using CPAP. Events down from yesterday and no issue with mask seal, only red marks all over my face and head when I woke up.

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

Great update and detailed with some nice pics and as always an easy to read format.

Your volume is great and the step count shows you’re keeping moving even outside the 5km on treadmill.

I’d run the Reta as far past your goal weight that you can afford and not go cold turkey once you hit your goal weight to avoid a rebound effect. You could half the dose at goal weight and make it last twice as long.

Kopite67 · Feb 17, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/2

Got up bright and early feeling a bit sluggish, and I’ll be honest, I almost smashed that snooze button for “just 5 more minutes.” But that’s not the life anymore, especially on a gym day. Dragged myself out of bed, hit the gym for a solid leg session, and wrapped it up with 50 minutes on the treadmill. Amazing how you can walk in feeling like absolute crap and walk out feeling like a million bucks.

Diet stayed on track today too. Snuck in some extra steps during work downtime while listening to Evolutionary Podcast ep #653 featuring brother @waggat . Such a good episode, definitely worth a listen.

Diet

Post workout protein shake and eggs for breakfast, store bought yoghurt for an afternoon snack, Chicken sandwiches and protein water for lunch, Chicken tenderloins with potatoes and green salad for dinner, finished the day off with a protein snack.

View attachment 184810 View attachment 184808 View attachment 184812 View attachment 184809 View attachment 184807

Bonus pics, my late snack:

Pauls Plus+ Protein Chocolate flavoured snack. A little high in sugar but 16g of protein for 131 calories ain't too bad for an occasional treat.

View attachment 184806

And tonight's sunset:

View attachment 184811

Exercise

Leg day followed up with 50min treadmill. Extra walking during the day where possible.

Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 19

hamstring curls :
25kg x 20
25kg x 20
25kg x 20

Leg Press:
65kg x 20
65kg x 20
65kg x 20

Calf extensions:
65kg x 20
65kg x 20
65kg x 20

Treadmill:
50 min 3 sec 5 incline - 6km/hr - 5.0km

View attachment 184813

Sleep

7:19 min sleep. 2.4 events/hr using CPAP. Events down from yesterday and no issue with mask seal, only red marks all over my face and head when I woke up.

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

Great update bro. Love the food, and the pudding is nice (had a few

). Training is solid as usual and your sunset pic is gorgeous. Log is really looking fabulous

waggat · Feb 17, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/2

Got up bright and early feeling a bit sluggish, and I’ll be honest, I almost smashed that snooze button for “just 5 more minutes.” But that’s not the life anymore, especially on a gym day. Dragged myself out of bed, hit the gym for a solid leg session, and wrapped it up with 50 minutes on the treadmill. Amazing how you can walk in feeling like absolute crap and walk out feeling like a million bucks.

Diet stayed on track today too. Snuck in some extra steps during work downtime while listening to Evolutionary Podcast ep #653 featuring brother @waggat . Such a good episode, definitely worth a listen.

Diet

Post workout protein shake and eggs for breakfast, store bought yoghurt for an afternoon snack, Chicken sandwiches and protein water for lunch, Chicken tenderloins with potatoes and green salad for dinner, finished the day off with a protein snack.

View attachment 184810 View attachment 184808 View attachment 184812 View attachment 184809 View attachment 184807

Bonus pics, my late snack:

Pauls Plus+ Protein Chocolate flavoured snack. A little high in sugar but 16g of protein for 131 calories ain't too bad for an occasional treat.

View attachment 184806

And tonight's sunset:

View attachment 184811

Exercise

Leg day followed up with 50min treadmill. Extra walking during the day where possible.

Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 19

hamstring curls :
25kg x 20
25kg x 20
25kg x 20

Leg Press:
65kg x 20
65kg x 20
65kg x 20

Calf extensions:
65kg x 20
65kg x 20
65kg x 20

Treadmill:
50 min 3 sec 5 incline - 6km/hr - 5.0km

View attachment 184813

Sleep

7:19 min sleep. 2.4 events/hr using CPAP. Events down from yesterday and no issue with mask seal, only red marks all over my face and head when I woke up.

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

Nice update mate. Really loving reading your log. It's a nice clean layout and you really are getting things dialled in. Often have an issue that could derail your training or diet but you work around it and get shit done!

Food and macros look good.

Workout looks good as well. Could probably get one more exercise in there if you're up for it. Maybe something glute/hamstring dominant or a single leg exercise.

Thanks for the comment on the podcast mate!

LevButlerov · Feb 17, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/2

Got up bright and early feeling a bit sluggish, and I’ll be honest, I almost smashed that snooze button for “just 5 more minutes.” But that’s not the life anymore, especially on a gym day. Dragged myself out of bed, hit the gym for a solid leg session, and wrapped it up with 50 minutes on the treadmill. Amazing how you can walk in feeling like absolute crap and walk out feeling like a million bucks.

Diet stayed on track today too. Snuck in some extra steps during work downtime while listening to Evolutionary Podcast ep #653 featuring brother @waggat . Such a good episode, definitely worth a listen.

Diet

Post workout protein shake and eggs for breakfast, store bought yoghurt for an afternoon snack, Chicken sandwiches and protein water for lunch, Chicken tenderloins with potatoes and green salad for dinner, finished the day off with a protein snack.

View attachment 184810 View attachment 184808 View attachment 184812 View attachment 184809 View attachment 184807

Bonus pics, my late snack:

Pauls Plus+ Protein Chocolate flavoured snack. A little high in sugar but 16g of protein for 131 calories ain't too bad for an occasional treat.

View attachment 184806

And tonight's sunset:

View attachment 184811

Exercise

Leg day followed up with 50min treadmill. Extra walking during the day where possible.

Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 19

hamstring curls :
25kg x 20
25kg x 20
25kg x 20

Leg Press:
65kg x 20
65kg x 20
65kg x 20

Calf extensions:
65kg x 20
65kg x 20
65kg x 20

Treadmill:
50 min 3 sec 5 incline - 6km/hr - 5.0km

View attachment 184813

Sleep

7:19 min sleep. 2.4 events/hr using CPAP. Events down from yesterday and no issue with mask seal, only red marks all over my face and head when I woke up.

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

I loved the @waggat episode

he's legit!
your steps are crazy! almost 20k how are you feet doing this?

kamsikazee · Feb 18, 2026

HarleyGuy said:
Great update and detailed with some nice pics and as always an easy to read format.

Your volume is great and the step count shows you’re keeping moving even outside the 5km on treadmill.

I’d run the Reta as far past your goal weight that you can afford and not go cold turkey once you hit your goal weight to avoid a rebound effect. You could half the dose at goal weight and make it last twice as long.

Thanks bro. I'll definitely consult you guys when that time comes no doubt!

kamsikazee · Feb 18, 2026

LevButlerov said:
I loved the @waggat episode he's legit!
your steps are crazy! almost 20k how are you feet doing this?

I do the walking at work in my work boots too lol. They are good boots though. I just make small changes like using stairs instead of the lift and doing some laps around the place whenever I have some free time to spare.

100% @waggat is a real one!!

kamsikazee · Feb 18, 2026

Kopite67 said:
Great update bro. Love the food, and the pudding is nice (had a few ). Training is solid as usual and your sunset pic is gorgeous. Log is really looking fabulous

Thanks brother

Inspired by your log!!

kamsikazee · Feb 18, 2026

waggat said:
Nice update mate. Really loving reading your log. It's a nice clean layout and you really are getting things dialled in. Often have an issue that could derail your training or diet but you work around it and get shit done!

Food and macros look good.

Workout looks good as well. Could probably get one more exercise in there if you're up for it. Maybe something glute/hamstring dominant or a single leg exercise.

Thanks for the comment on the podcast mate!

Thanks brother! You have always given me solid advice. I want to improve my leg workouts like maybe adding squats. But i've had issues with the knees in the past, mostly when I was heavier. I might ask the PT at my gym to help me with the form as I've never actually done weighted squats before. Would that be a good exercise to add? Or do you have any other suggestions?

HarleyGuy · Feb 18, 2026

kamsikazee said:
Thanks bro. I'll definitely consult you guys when that time comes no doubt!

Sounds like a plan we can reassess at that time.

ZenithHealth · Feb 18, 2026

kamsikazee said:
Thanks brother! You have always given me solid advice. I want to improve my leg workouts like maybe adding squats. But i've had issues with the knees in the past, mostly when I was heavier. I might ask the PT at my gym to help me with the form as I've never actually done weighted squats before. Would that be a good exercise to add? Or do you have any other suggestions?

Squats are great but only if you have the required range of motion, perhaps start with leg press first and see how it feels? Its much more controllable

kamsikazee · Feb 18, 2026

ZenithHealth said:
Squats are great but only if you have the required range of motion, perhaps start with leg press first and see how it feels? Its much more controllable

I do the seated leg press as part of my regular leg day exercise.

kamsikazee · Feb 18, 2026

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/2

Rest day today after wrapping up another PPL split. Slept well, work kept me on my toes, and I’d planned to get more steps in but the heat was brutal, and just when it cooled down, the skies opened up

right as I headed out. Walk got cut short, but honestly, still a solid recovery day. Reset done. We go again tomorrow.

Diet

Protein shake and eggs for breakfast. Chicken sandwich and protein water for lunch. Chicken, potatoes and salad for dinner. Late snack Greek yoghurt with walnuts.

Bonus pics:

My dinner, Chicken breast, potatoes and salad.

My late snack, Plain Greek yoghurt (low fat) with 10g Walnuts.

Excercise

No gym. Planned rest day

Sleep

8:38 min sleep. 2.0 Events/hr using CPAP machine. Good solid sleep

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

Kopite67 · Feb 18, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/2

Rest day today after wrapping up another PPL split. Slept well, work kept me on my toes, and I’d planned to get more steps in but the heat was brutal, and just when it cooled down, the skies opened up right as I headed out. Walk got cut short, but honestly, still a solid recovery day. Reset done. We go again tomorrow.

Diet

Protein shake and eggs for breakfast. Chicken sandwich and protein water for lunch. Chicken, potatoes and salad for dinner. Late snack Greek yoghurt with walnuts.

View attachment 185394 View attachment 185395 View attachment 185398 View attachment 185397 View attachment 185396

Bonus pics:

My dinner, Chicken breast, potatoes and salad.

View attachment 185391

My late snack, Plain Greek yoghurt (low fat) with 10g Walnuts.

View attachment 185393

Excercise

No gym. Planned rest day

View attachment 185392

Sleep

8:38 min sleep. 2.0 Events/hr using CPAP machine. Good solid sleep

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

Enjoy the rest bro. Food porn is awesome

ZenithHealth · Feb 18, 2026

Food is on point as Always

waggat · Feb 18, 2026

kamsikazee said:
Thanks brother! You have always given me solid advice. I want to improve my leg workouts like maybe adding squats. But i've had issues with the knees in the past, mostly when I was heavier. I might ask the PT at my gym to help me with the form as I've never actually done weighted squats before. Would that be a good exercise to add? Or do you have any other suggestions?

Thinking like stuff legged deadlifts or Romanian deadlifts (RDL's) to hit your glutes and hammies (assuming no issues with your lower back).

With the squats, a good way to start is goblet squats as it's hard to mess the form up on them. Squats in general can be modified to put less stress on your knees by going wider stance and sitting back more (like how a lot of powerlifters squat).

waggat · Feb 18, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/2

Rest day today after wrapping up another PPL split. Slept well, work kept me on my toes, and I’d planned to get more steps in but the heat was brutal, and just when it cooled down, the skies opened up right as I headed out. Walk got cut short, but honestly, still a solid recovery day. Reset done. We go again tomorrow.

Diet

Protein shake and eggs for breakfast. Chicken sandwich and protein water for lunch. Chicken, potatoes and salad for dinner. Late snack Greek yoghurt with walnuts.

View attachment 185394 View attachment 185395 View attachment 185398 View attachment 185397 View attachment 185396

Bonus pics:

My dinner, Chicken breast, potatoes and salad.

View attachment 185391

My late snack, Plain Greek yoghurt (low fat) with 10g Walnuts.

View attachment 185393

Excercise

No gym. Planned rest day

View attachment 185392

Sleep

8:38 min sleep. 2.0 Events/hr using CPAP machine. Good solid sleep

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

Another awesome day mate. 10k steps still solid!

LevButlerov · Feb 18, 2026

kamsikazee said:
I do the walking at work in my work boots too lol. They are good boots though. I just make small changes like using stairs instead of the lift and doing some laps around the place whenever I have some free time to spare.

100% @waggat is a real one!!

you're doing the steps

no doubt

kamsikazee · Feb 19, 2026

Kopite67 said:
Enjoy the rest bro. Food porn is awesome

Thought twice about taking the rest day, but was well worth it!

kamsikazee · Feb 19, 2026

waggat said:
Thinking like stuff legged deadlifts or Romanian deadlifts (RDL's) to hit your glutes and hammies (assuming no issues with your lower back).

With the squats, a good way to start is goblet squats as it's hard to mess the form up on them. Squats in general can be modified to put less stress on your knees by going wider stance and sitting back more (like how a lot of powerlifters squat).

Alright sweet ill try and add some deadlifts.

waggat said:
Another awesome day mate. 10k steps still solid!

Thanks brother!

kamsikazee · Feb 19, 2026

LevButlerov said:
you're doing the steps no doubt

As Jessica Simpson said "These boots were made for walking"

kamsikazee · Feb 19, 2026

ZenithHealth said:
Food is on point as Always

Thanks bro.

kamsikazee · Feb 19, 2026

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 19/2

Back in the gym early this morning for a solid Push session, and I wrapped it up with a steady 50 minutes on the treadmill. Sleep wasn’t perfect last night, woke up after a few hours and needed about 15 minutes to drift off again. It was a warm night, so that probably contributed.

Worked today and made a point of squeezing in as many extra steps as I could throughout the day. Macros stayed tight and right on track, no changes to the usual routine.

Today I share a motivational quote from Stoic philosopher Socrates “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

Diet

Protein shake and eggs for breakfast. Chicken sandwich and protein water for lunch. Chicken, potatoes and pickles salad for dinner.

Bonus pics:

My dinner, Chicken breast, potatoes and pickles.

Excercise

Push A session in the gym followed up with 50min on treadmill.

Bench Press:
20kg x 20
45kg x 20
45kg x 18
45kg x 17

Chest fly machine :
45kg x 20
45kg x 19
45kg x 18

Shoulder press Machine :
30kg x 15
30kg x 13
30kg x 12

Upright Rows:
20kg x 20
20kg x 20
20kg x 19

Triceps Extension Rope:
20kg x 20
20kg x 20
20kg x 16

Treadmill:
50 min 0 sec 5 incline - 6km/hr - 5.0km

Sleep

7:11 min sleep. 1.3 Events/hr using CPAP machine.

Ok sleep for the most part, just woke up after a few hours and took a little bit of time to get back to bed.

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 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

jenkemj · Feb 19, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 19/2

Back in the gym early this morning for a solid Push session, and I wrapped it up with a steady 50 minutes on the treadmill. Sleep wasn’t perfect last night, woke up after a few hours and needed about 15 minutes to drift off again. It was a warm night, so that probably contributed.

Worked today and made a point of squeezing in as many extra steps as I could throughout the day. Macros stayed tight and right on track, no changes to the usual routine.

Today I share a motivational quote from Stoic philosopher Socrates “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

Diet

Protein shake and eggs for breakfast. Chicken sandwich and protein water for lunch. Chicken, potatoes and pickles salad for dinner.

View attachment 185899 View attachment 185904 View attachment 185902 View attachment 185903 View attachment 185901

Bonus pics:

My dinner, Chicken breast, potatoes and pickles.

View attachment 185898

Excercise

Push A session in the gym followed up with 50min on treadmill.

Bench Press:
20kg x 20
45kg x 20
45kg x 18
45kg x 17

Chest fly machine :
45kg x 20
45kg x 19
45kg x 18

Shoulder press Machine :
30kg x 15
30kg x 13
30kg x 12

Upright Rows:
20kg x 20
20kg x 20
20kg x 19

Triceps Extension Rope:
20kg x 20
20kg x 20
20kg x 16

Treadmill:
50 min 0 sec 5 incline - 6km/hr - 5.0km

View attachment 185900

Sleep

7:11 min sleep. 1.3 Events/hr using CPAP machine.

Ok sleep for the most part, just woke up after a few hours and took a little bit of time to get back to bed.

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 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

Great quote! Gonna try and remember that during my workout tomorrow! We all gotta get that Greek god physique! You know, minus the privates… lol

Your workouts are looking really good and consistent. Are you able to do any sort of progressive overload while on your cut? I’m not sure how new you are too training. But even though you are going for the 20 rep range on bench I wonder if you could start with 60 before dropping down in weight for subsequent sets. To try and then hit those 20 reps

kamsikazee · Feb 19, 2026

jenkemj said:
Great quote! Gonna try and remember that during my workout tomorrow! We all gotta get that Greek god physique! You know, minus the privates… lol

Your workouts are looking really good and consistent. Are you able to do any sort of progressive overload while on your cut? I’m not sure how new you are too training. But even though you are going for the 20 rep range on bench I wonder if you could start with 60 before dropping down in weight for subsequent sets. To try and then hit those 20 reps

I am not familiar with progressive overloading. So start at a higher weight and reduce it while trying to do as many reps as possible?

Kopite67 · Feb 19, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 19/2

Back in the gym early this morning for a solid Push session, and I wrapped it up with a steady 50 minutes on the treadmill. Sleep wasn’t perfect last night, woke up after a few hours and needed about 15 minutes to drift off again. It was a warm night, so that probably contributed.

Worked today and made a point of squeezing in as many extra steps as I could throughout the day. Macros stayed tight and right on track, no changes to the usual routine.

Today I share a motivational quote from Stoic philosopher Socrates “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

Diet

Protein shake and eggs for breakfast. Chicken sandwich and protein water for lunch. Chicken, potatoes and pickles salad for dinner.

View attachment 185899 View attachment 185904 View attachment 185902 View attachment 185903 View attachment 185901

Bonus pics:

My dinner, Chicken breast, potatoes and pickles.

View attachment 185898

Excercise

Push A session in the gym followed up with 50min on treadmill.

Bench Press:
20kg x 20
45kg x 20
45kg x 18
45kg x 17

Chest fly machine :
45kg x 20
45kg x 19
45kg x 18

Shoulder press Machine :
30kg x 15
30kg x 13
30kg x 12

Upright Rows:
20kg x 20
20kg x 20
20kg x 19

Triceps Extension Rope:
20kg x 20
20kg x 20
20kg x 16

Treadmill:
50 min 0 sec 5 incline - 6km/hr - 5.0km

View attachment 185900

Sleep

7:11 min sleep. 1.3 Events/hr using CPAP machine.

Ok sleep for the most part, just woke up after a few hours and took a little bit of time to get back to bed.

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 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

Solid looking push session brother. Ton of volume as usual. Food porn was gorgeous

Quote from Socrates was so relevant to not only ourselves on Evo but society in general. We are the absolute minority by doing what we do. We are actually seeking to find that best version of ourselves physically but also mentally by utilising cutting edge science to manipulate our bodies. We are the outcasts. And we love it

LevButlerov · Feb 19, 2026

kamsikazee said:
As Jessica Simpson said "These boots were made for walking"

lol

best song eva

LevButlerov · Feb 19, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 19/2

Back in the gym early this morning for a solid Push session, and I wrapped it up with a steady 50 minutes on the treadmill. Sleep wasn’t perfect last night, woke up after a few hours and needed about 15 minutes to drift off again. It was a warm night, so that probably contributed.

Worked today and made a point of squeezing in as many extra steps as I could throughout the day. Macros stayed tight and right on track, no changes to the usual routine.

Today I share a motivational quote from Stoic philosopher Socrates “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

Diet

Protein shake and eggs for breakfast. Chicken sandwich and protein water for lunch. Chicken, potatoes and pickles salad for dinner.

View attachment 185899 View attachment 185904 View attachment 185902 View attachment 185903 View attachment 185901

Bonus pics:

My dinner, Chicken breast, potatoes and pickles.

View attachment 185898

Excercise

Push A session in the gym followed up with 50min on treadmill.

Bench Press:
20kg x 20
45kg x 20
45kg x 18
45kg x 17

Chest fly machine :
45kg x 20
45kg x 19
45kg x 18

Shoulder press Machine :
30kg x 15
30kg x 13
30kg x 12

Upright Rows:
20kg x 20
20kg x 20
20kg x 19

Triceps Extension Rope:
20kg x 20
20kg x 20
20kg x 16

Treadmill:
50 min 0 sec 5 incline - 6km/hr - 5.0km

View attachment 185900

Sleep

7:11 min sleep. 1.3 Events/hr using CPAP machine.

Ok sleep for the most part, just woke up after a few hours and took a little bit of time to get back to bed.

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 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

good upright rows

doing nicely

jenkemj · Feb 20, 2026

kamsikazee said:
I am not familiar with progressive overloading. So start at a higher weight and reduce it while trying to do as many reps as possible?

Yeah like this week you did 45kg x 20 and then next week you do 47.5kg x 20 so you’re trying to build strength to your base. Because the bodies gets used to the same weight.

kamsikazee · Feb 20, 2026

Kopite67 said:
Solid looking push session brother. Ton of volume as usual. Food porn was gorgeous

Quote from Socrates was so relevant to not only ourselves on Evo but society in general. We are the absolute minority by doing what we do. We are actually seeking to find that best version of ourselves physically but also mentally by utilising cutting edge science to manipulate our bodies. We are the outcasts. And we love it

Absolutely brother!! We need to continue to work on ourselves each day.

kamsikazee · Feb 20, 2026

jenkemj said:
Yeah like this week you did 45kg x 20 and then next week you do 47.5kg x 20 so you’re trying to build strength to your base. Because the bodies gets used to the same weight.

Ok yeah I get you, I actually did up the bench from 40 to 45 yesterday after quite a few weeks at the same weight. I'll try and slowly up it as i hit max reps.

kamsikazee · Feb 20, 2026

LevButlerov said:
good upright rows doing nicely

Thanks bro

LevButlerov said:
lol best song eva

I thought you might like that one!

LevButlerov · Feb 20, 2026

kamsikazee said:
I thought you might like that one!

love it

kamsikazee · Feb 20, 2026

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

Some eggplants and chilli harvested from the garden.

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

Kopite67 · Feb 20, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

View attachment 186602 View attachment 186599 View attachment 186604 View attachment 186600 View attachment 186603

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

View attachment 186597

Some eggplants and chilli harvested from the garden.

View attachment 186598

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

View attachment 186601

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

Nice update brother

jenkemj · Feb 20, 2026

kamsikazee said:
Ok yeah I get you, I actually did up the bench from 40 to 45 yesterday after quite a few weeks at the same weight. I'll try and slowly up it as i hit max reps.

Awesome bro

jenkemj · Feb 20, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

View attachment 186602 View attachment 186599 View attachment 186604 View attachment 186600 View attachment 186603

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

View attachment 186597

Some eggplants and chilli harvested from the garden.

View attachment 186598

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

View attachment 186601

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

Your diet is always super impressive! Hope it you added frank to those chicken tenderloins!

LevButlerov · Feb 20, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

View attachment 186602 View attachment 186599 View attachment 186604 View attachment 186600 View attachment 186603

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

View attachment 186597

Some eggplants and chilli harvested from the garden.

View attachment 186598

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

View attachment 186601

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

Diet is perfect on point

I love the progress here!
we need updated pics I think you cut well

theJimJim · Feb 20, 2026

Dude! Fellow Aussie here. I just spent all morning reading your logs. Bloody top effort. Keep up the hard work. I'd like to suggest Bulk Nutrients as a supplement company, they are from Tasmania. I've been using thier WPC for over 15 years. It's one of the best priced in Australia and you can order 5kgs and split it up in 1kg different flavours. Don't need any fancy WPI or egg protein etc. WPC does the job and helps fit the macros in when you cant eat the protein. I've started my own weightloss journey this year for my own health and to make sure I'm a healthier version of myself for my family too. Started at 106.5 and down to 102kg this mornings weigh in. I used to be big into weight training though so I am lucky to get muscle memory and cells that I have already built before kicking back into gear.
Keep up the great work you are an inspiration.

stevesmi · Feb 20, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

View attachment 186602 View attachment 186599 View attachment 186604 View attachment 186600 View attachment 186603

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

View attachment 186597

Some eggplants and chilli harvested from the garden.

View attachment 186598

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

View attachment 186601

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

@kamsikazee nice man. I'm glad you enjoyed your company. That was a nice meal right there. Very healthy looking with the cabbage.

ceo · Feb 20, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

View attachment 186602 View attachment 186599 View attachment 186604 View attachment 186600 View attachment 186603

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

View attachment 186597

Some eggplants and chilli harvested from the garden.

View attachment 186598

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

View attachment 186601

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

Bros, I give you a lot of credit on this. The sleep is looking solid and I like how you are using the CPAP machine. That's a great idea. @kamsikazee

Ulter · Feb 20, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

View attachment 186602 View attachment 186599 View attachment 186604 View attachment 186600 View attachment 186603

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

View attachment 186597

Some eggplants and chilli harvested from the garden.

View attachment 186598

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

View attachment 186601

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

Amazing job on this update! @kamsikazee I'll tell ya, going on the treadmill for an hour takes a lot of dedication. That shit is so boring.

2Thick · Feb 20, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

View attachment 186602 View attachment 186599 View attachment 186604 View attachment 186600 View attachment 186603

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

View attachment 186597

Some eggplants and chilli harvested from the garden.

View attachment 186598

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

View attachment 186601

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

@kamsikazee excellent work on this. Keep up the good work. The supplements that you put together are fantastic.

ROIDDERS · Feb 20, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

View attachment 186602 View attachment 186599 View attachment 186604 View attachment 186600 View attachment 186603

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

View attachment 186597

Some eggplants and chilli harvested from the garden.

View attachment 186598

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

View attachment 186601

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

Excellent work on the treadmill, sleep, and supplements. I love to see all of those things happen and keep it up. @kamsikazee

ZenithHealth · Feb 21, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

View attachment 186602 View attachment 186599 View attachment 186604 View attachment 186600 View attachment 186603

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

View attachment 186597

Some eggplants and chilli harvested from the garden.

View attachment 186598

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

View attachment 186601

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

Great update my bro

Mobster · Feb 21, 2026

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service.

We moan, we bitch and we get shit done regardless

kamsikazee · Feb 21, 2026

Kopite67 said:
Nice update brother

Thanks brother

kamsikazee · Feb 21, 2026

LevButlerov said:
Diet is perfect on point I love the progress here!
we need updated pics I think you cut well

Thanks brother, Diet has been very consistent and been avoiding the urge to have a cheat meal.

I will update with pics soon. Had another late night again today so hopefully tomorrow.

kamsikazee · Feb 21, 2026

theJimJim said:
Dude! Fellow Aussie here. I just spent all morning reading your logs. Bloody top effort. Keep up the hard work. I'd like to suggest Bulk Nutrients as a supplement company, they are from Tasmania. I've been using thier WPC for over 15 years. It's one of the best priced in Australia and you can order 5kgs and split it up in 1kg different flavours. Don't need any fancy WPI or egg protein etc. WPC does the job and helps fit the macros in when you cant eat the protein. I've started my own weightloss journey this year for my own health and to make sure I'm a healthier version of myself for my family too. Started at 106.5 and down to 102kg this mornings weigh in. I used to be big into weight training though so I am lucky to get muscle memory and cells that I have already built before kicking back into gear.
Keep up the great work you are an inspiration.

Thank you so much brother! I appreciate the kind words and am honored that my log has given you some inspiration.

It's great to hear that you have started your journey to get better too. Impressive work with the weight loss so far. Keep it up bro, hope you are logging your journey too, I've found that it really helps with accountability and staying on track.

I have come across bulk nutrients, I was actually looking into their Tudca supplement just recently, I came across a review though that said their 3rd party testing on their supplements were dodgy which turned me off, plus it was a few weeks for estimated delivery time on Amazon.

I remember I did look into their protein powders, and ended up going with Black belt protein which is also an Aussie company in QLD. I think from memory I just went with the best protein/kcal/price ratio when deciding. I'm on my last bag of protein so i'll definitely check them out again. Any recommendation on flavours?

kamsikazee · Feb 21, 2026

ceo said:
Bros, I give you a lot of credit on this. The sleep is looking solid and I like how you are using the CPAP machine. That's a great idea. @kamsikazee

I have no choice with the CPAP machine, my workplace requires me to use it as I was diagnosed as having Moderate sleep apnea. But it has definitely helped with sleep quality.

kamsikazee · Feb 21, 2026

Ulter said:
Amazing job on this update! @kamsikazee I'll tell ya, going on the treadmill for an hour takes a lot of dedication. That shit is so boring.

Haha thanks bro! It definitely felt like a chore and something I've never been able to do consistently but I have been either putting on some soccer (live game or highlights) or playing quick pvp games on my phone and that makes the time go by quite fast.

kamsikazee · Feb 21, 2026

2Thick said:
@kamsikazee excellent work on this. Keep up the good work. The supplements that you put together are fantastic.

Thanks bro! I've ordered some Tudca too so hopefully i'll be adding it to my stack.

kamsikazee · Feb 21, 2026

ROIDDERS said:
Excellent work on the treadmill, sleep, and supplements. I love to see all of those things happen and keep it up. @kamsikazee

Thanks brother!

EVO family love!

kamsikazee · Feb 21, 2026

ZenithHealth said:
Great update my bro

Thanks bro!

kamsikazee · Feb 21, 2026

Mobster said:
Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service.

We moan, we bitch and we get shit done regardless

That's it brother! Life would be boring if we had no obstacle's to overcome.

kamsikazee · Feb 21, 2026

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21/2

Another late night here. We had visitors again, which has become the norm lately. A few days ago I mentioned that my wife had a health scare, she’s now been diagnosed with thyroid cancer. It’s been tough news to process, the kind that knocks the wind out of you for a moment, but we’re staying positive and taking things one step at a time. That’s part of why the house has been so busy with friends and family dropping by to check in. I’ll be honest, sometimes it feels like a few people are just curious rather than caring, but I’m sure most mean well. And I keep quiet anyway, because I know my wife appreciates the extra support around her.

On a brighter note, today was all action. I dragged myself out of bed earlier than usual to squeeze in a gym session before taking the car in for a service. The heat was no joke, and the sight of the overgrown lawn was driving me mad, so I decided to tackle it rather than leave it for Monday, especially with work tomorrow. After picking up the car, I got some grocery shopping done, and later we fired up the BBQ and shared a meal with our guests.

Work tomorrow, but at least it’s a planned rest day from the gym after finishing my PPL split.

Diet

Post workout protein shake, busy day so I skipped breakfast. Chicken sandwiches and protein water for lunch, Some extra lean mince and chicken thigh on the bbq with potatoes and salad for dinner, almost felt like a cheat meal

Bonus pics:

My dinner, Extra lean mince and Chicken thigh cooked on charcoal, potatoes and cabbage salad.

Where the magic happened.

Excercise

Leg day with 40min on treadmill.

Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 20

hamstring curls :
25kg x 20
25kg x 20
25kg x 20

Leg Press:
65kg x 20
65kg x 20
65kg x 20

Calf extensions:
65kg x 20
65kg x 20
65kg x 20

Treadmill:
40 min 12 sec 6 incline. 6km/hr - 4.0km

Sleep

5:11 min sleep. 0.7 events/hr using CPAP machine.

Very low events which is great but not enough sleep.

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

jenkemj · Feb 21, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21/2

Another late night here. We had visitors again, which has become the norm lately. A few days ago I mentioned that my wife had a health scare, she’s now been diagnosed with thyroid cancer. It’s been tough news to process, the kind that knocks the wind out of you for a moment, but we’re staying positive and taking things one step at a time. That’s part of why the house has been so busy with friends and family dropping by to check in. I’ll be honest, sometimes it feels like a few people are just curious rather than caring, but I’m sure most mean well. And I keep quiet anyway, because I know my wife appreciates the extra support around her.

On a brighter note, today was all action. I dragged myself out of bed earlier than usual to squeeze in a gym session before taking the car in for a service. The heat was no joke, and the sight of the overgrown lawn was driving me mad, so I decided to tackle it rather than leave it for Monday, especially with work tomorrow. After picking up the car, I got some grocery shopping done, and later we fired up the BBQ and shared a meal with our guests.

Work tomorrow, but at least it’s a planned rest day from the gym after finishing my PPL split.

Diet

Post workout protein shake, busy day so I skipped breakfast. Chicken sandwiches and protein water for lunch, Some extra lean mince and chicken thigh on the bbq with potatoes and salad for dinner, almost felt like a cheat meal

View attachment 187054 View attachment 187058 View attachment 187059 View attachment 187060 View attachment 187061

Bonus pics:

My dinner, Extra lean mince and Chicken thigh cooked on charcoal, potatoes and cabbage salad.

View attachment 187057

Where the magic happened.

View attachment 187056

Excercise

Leg day with 40min on treadmill.

Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 20

hamstring curls :
25kg x 20
25kg x 20
25kg x 20

Leg Press:
65kg x 20
65kg x 20
65kg x 20

Calf extensions:
65kg x 20
65kg x 20
65kg x 20

Treadmill:
40 min 12 sec 6 incline. 6km/hr - 4.0km

View attachment 187055

Sleep

5:11 min sleep. 0.7 events/hr using CPAP machine.

Very low events which is great but not enough sleep.

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

I’m really sorry mate, wishing the best for your wife. I’m glad to hear that you are staying positive and clearly you both have a lot of family and friends that are in your corner to help through the journey.

It’s a strange time with cancer. I remember when my sister was diagnosed it seemed like lots of people came out of the woodwork and it was like it was a social task to check in on someone with cancer. Luckily it was my first experience with someone really close to me.

Well done on your workout, the gyms gonna help so much with your mental demons at the moment. The kebabs are looking really nice and crisp aswell!

Kopite67 · Feb 21, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21/2

Another late night here. We had visitors again, which has become the norm lately. A few days ago I mentioned that my wife had a health scare, she’s now been diagnosed with thyroid cancer. It’s been tough news to process, the kind that knocks the wind out of you for a moment, but we’re staying positive and taking things one step at a time. That’s part of why the house has been so busy with friends and family dropping by to check in. I’ll be honest, sometimes it feels like a few people are just curious rather than caring, but I’m sure most mean well. And I keep quiet anyway, because I know my wife appreciates the extra support around her.

On a brighter note, today was all action. I dragged myself out of bed earlier than usual to squeeze in a gym session before taking the car in for a service. The heat was no joke, and the sight of the overgrown lawn was driving me mad, so I decided to tackle it rather than leave it for Monday, especially with work tomorrow. After picking up the car, I got some grocery shopping done, and later we fired up the BBQ and shared a meal with our guests.

Work tomorrow, but at least it’s a planned rest day from the gym after finishing my PPL split.

Diet

Post workout protein shake, busy day so I skipped breakfast. Chicken sandwiches and protein water for lunch, Some extra lean mince and chicken thigh on the bbq with potatoes and salad for dinner, almost felt like a cheat meal

View attachment 187054 View attachment 187058 View attachment 187059 View attachment 187060 View attachment 187061

Bonus pics:

My dinner, Extra lean mince and Chicken thigh cooked on charcoal, potatoes and cabbage salad.

View attachment 187057

Where the magic happened.

View attachment 187056

Excercise

Leg day with 40min on treadmill.

Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 20

hamstring curls :
25kg x 20
25kg x 20
25kg x 20

Leg Press:
65kg x 20
65kg x 20
65kg x 20

Calf extensions:
65kg x 20
65kg x 20
65kg x 20

Treadmill:
40 min 12 sec 6 incline. 6km/hr - 4.0km

View attachment 187055

Sleep

5:11 min sleep. 0.7 events/hr using CPAP machine.

Very low events which is great but not enough sleep.

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

That is definitely a tough pill to swallow brother. Wish nothing but the best for your wife and yourself to navigate the next steps. Always here for you brother

Getting a stack of shit done legend with bbq's, training, cars serviced and multiple guests. Bravo to that.
Do love the sneaky bit of food porn

LevButlerov · Feb 21, 2026

kamsikazee said:
Thanks brother, Diet has been very consistent and been avoiding the urge to have a cheat meal.

I will update with pics soon. Had another late night again today so hopefully tomorrow.

it's going to be good

kamsikazee · Feb 22, 2026

jenkemj said:
I’m really sorry mate, wishing the best for your wife. I’m glad to hear that you are staying positive and clearly you both have a lot of family and friends that are in your corner to help through the journey.

It’s a strange time with cancer. I remember when my sister was diagnosed it seemed like lots of people came out of the woodwork and it was like it was a social task to check in on someone with cancer. Luckily it was my first experience with someone really close to me.

Well done on your workout, the gyms gonna help so much with your mental demons at the moment. The kebabs are looking really nice and crisp aswell!

Thanks brother, I appreciate it

Looking forward to getting back in the gym tomorrow!

kamsikazee · Feb 22, 2026

Kopite67 said:
That is definitely a tough pill to swallow brother. Wish nothing but the best for your wife and yourself to navigate the next steps. Always here for you brother
Getting a stack of shit done legend with bbq's, training, cars serviced and multiple guests. Bravo to that.
Do love the sneaky bit of food porn

Thanks brother, much appreciated!

The bbq always hits the spot!

theJimJim · Feb 22, 2026

Sorry for your bad news man. Training is important to you but find balance in these times if required.

CookieBaah · Feb 22, 2026

Keeping busy, keeps the mind busy,

But don't forget to talk about it as much as you can my man,
It's tough being a carer/supporter of someone unwell,
People tend to forget that part also, just cause they're not the one directly going through it.

The Evo Fam will be here when you wanna vent a little

kamsikazee · Feb 22, 2026

theJimJim said:
Sorry for your bad news man. Training is important to you but find balance in these times if required.

Thanks brother!

kamsikazee · Feb 22, 2026

CookieBaah said:
Keeping busy, keeps the mind busy,

But don't forget to talk about it as much as you can my man,
It's tough being a carer/supporter of someone unwell,
People tend to forget that part also, just cause they're not the one directly going through it.

The Evo Fam will be here when you wanna vent a little

Yeah I tend do bottle everything in, I think its just a male thing.

I appreciate it brother!

kamsikazee · Feb 22, 2026

Update progress pictures

It's been almost 2 months since I started logging my journey for weight loss.

First update on December 27th I was 122.5kg.

Second update on January 26th I weighed in at 114.6kg (pics taken on 30/1).

This is my third update recent weight on Feb 16th was 109.9kg and pictures take today.

Here are the current progress pictures. Don't mind the bad tan since my vacation in janurary lol

Front:

Back:

Side:

CookieBaah · Feb 22, 2026

kamsikazee said:
Update progress pictures
It's been almost 2 months since I started logging my journey for weight loss.

First update on December 27th I was 122.5kg.

Second update on January 26th I weighed in at 114.6kg (pics taken on 30/1).

This is my third update recent weight on Feb 16th was 109.9kg and pictures take today.

Here are the current progress pictures. Don't mind the bad tan since my vacation in janurary lol

Front:
View attachment 187526 View attachment 187529 View attachment 187523

Back:

View attachment 187525 View attachment 187528 View attachment 187522

Side:

View attachment 187527 View attachment 187530 View attachment 187524

Hell yeah, bros getting lean enough that his heads grown back!

But on the reals, supreme effort my dude, every day is a step closer

kamsikazee · Feb 22, 2026

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 22/2

Today was a planned rest day from the gym. Had a busy day at work in another really warm day. Summer is coming to an end and hopefully so will these really hot days. No gym meant i was able to get a little more sleep than yesterday but still not enough. Diet was back to usual routine.

Tomorrow morning weekly weigh in.

Diet

Eggs in the morning, midday snack store bought protein yoghurt, chicken sandwiches and protein water for lunch, chicken potatoes and broccolli for dinner.

Bonus pics:

My dinner, chicken breat, potatoes and broccolli.

Excercise

Rest day, no gym.

Sleep

6:23 min sleep. 0.4 events/hr using CPAP machine.

A little better sleep than yesterday.

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

ceo · Feb 22, 2026

kamsikazee said:
I have no choice with the CPAP machine, my workplace requires me to use it as I was diagnosed as having Moderate sleep apnea. But it has definitely helped with sleep quality.

Bros, that's crazy that your work requires it but also shows that they care about you.

Ulter · Feb 22, 2026

kamsikazee said:
Haha thanks bro! It definitely felt like a chore and something I've never been able to do consistently but I have been either putting on some soccer (live game or highlights) or playing quick pvp games on my phone and that makes the time go by quite fast.

Really good to see that, man.

ROIDDERS · Feb 22, 2026

kamsikazee said:
Thanks brother! EVO family love!

Heck yeah Evo family respect!

2Thick · Feb 22, 2026

kamsikazee said:
Thanks bro! I've ordered some Tudca too so hopefully i'll be adding it to my stack.

That's a great idea. It's a great supplement for the organ.

Mobster · Feb 22, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/2

Started the day off right with an early morning Pull session in the gym. Had to take my wife to the doctors after receiving a recent health scare from some scans, its going to be a rough ride but she is a tough cookie and the rock in our family and I pray she will get through this. Spent time during the day doing some meal preps and had a late shift at work doing some yearly competency training and upskilling. Macros were good too.

On a more positive note, it was my weekly weigh in, and excited to see more progress.

Last week: 111.8kg (9/2/26)

Today: 109.9kg

Dropped a solid 1.9kg, perhaps some of it was some extra water weight after such a big day with cardio yesterday.

Diet

Late shift today so swapped my usual lunch/dinner meals around. Post workout protein shake and eggs and avocado for breakfast, chicken and potatoes with pickles for lunch with a protein water, store bought yoghurt for an afternoon snack and had Chicken sandwiches for dinner.

View attachment 184193 View attachment 184195 View attachment 184196 View attachment 184194 View attachment 184197

Bonus pics, my breakfast:

200g egg whites, 1 whole egg, fresh chilli's and tomatoes with onion and a side of avocado. Topped with some cayenne pepper.

View attachment 184192

Exercise

Pull B session. Followed up with 45min treadmill.

Assisted Pull Up:
75kg x 12
75kg x 10
75kg x 10

Single arm Dumbbell Row:
15kg x 20 15kg DB
15kg x 20
15kg x 20

Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20

Incline Dumbbell curl:
8kg x 20 8kg DB
8kg x 20
8kg x 19

Preacher Curl EZ bar:
15kg x 20
15kg x 18
15kg x 17

Treadmill:
45 min 42 sec 5 incline - 6km/hr - 4.5km

View attachment 184198

Sleep

7:43 min sleep. 4.4 events/hr using CPAP. Mask leaked a lot of air again and more than double the usual events. Not sure why, I did have a good sleep.

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 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

That's not a supp. List it as a PED

ballin2504 · Feb 22, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/2

Had some visitors over tonight so getting this out a little later than usual. Going to be tough getting up tomorrow morning for the gym as I have my car booked in for service. A good day today, got up in the morning for a Pull session and capped it off with 60min on the treadmill. Once again had some free time during working hours to get in a few extra steps, nothing too major. Got home a little early from work and spent some time in garden, spring/summer growing season is coming towards its end.

Diet

Protein shake and eggs for breakfast. Store bought protein yoghurt for midday snack. Chicken sandwich and protein water for lunch. Chicken tenderloin, potatoes and salad for dinner. Finished the evening with a protein shake to hit protein macro target.

I just realised I didn't include the franks red hot sauce to the dinner but it doesn't make any difference macro wise. I'm too buggered to change it now.

View attachment 186602 View attachment 186599 View attachment 186604 View attachment 186600 View attachment 186603

Bonus pics:

My dinner, Chicken tenderloins, potatoes and cabbage salad.

View attachment 186597

Some eggplants and chilli harvested from the garden.

View attachment 186598

Excercise

Pull A session in the gym followed up with 60min on treadmill.

Assisted Pull Up:
75kg x 15
75kg x 12
75kg x 11

Lat Pull down:
45kg x 20
45kg x 20
45kg x 19

Cable Row:
35kg x 20
35kg x 20
35kg x 20

Barbell Bicep preacher curl Ez bar:
15kg x 20
20kg x 20
20kg x 19

Hammer Curl:
7kg x 20 7kg DB
7kg x 19
7kg x 18

Treadmill:
60 min 13 sec 5.5 incline - 6km/hr - 6.0km

View attachment 186601

Sleep

7:40 min sleep. 2,4 Events/hr using CPAP machine.

Good solid sleep, did have some lucid dreams though.

Supplements

I have ordered some Tudca from one of the EVO sellers, so looking forward to adding it to my stack.

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

@kamsikazee looks like it’s going great man. I like Tudca as a stand alone supplement also

Mobster · Feb 22, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21/2

Another late night here. We had visitors again, which has become the norm lately. A few days ago I mentioned that my wife had a health scare, she’s now been diagnosed with thyroid cancer. It’s been tough news to process, the kind that knocks the wind out of you for a moment, but we’re staying positive and taking things one step at a time. That’s part of why the house has been so busy with friends and family dropping by to check in. I’ll be honest, sometimes it feels like a few people are just curious rather than caring, but I’m sure most mean well. And I keep quiet anyway, because I know my wife appreciates the extra support around her.

On a brighter note, today was all action. I dragged myself out of bed earlier than usual to squeeze in a gym session before taking the car in for a service. The heat was no joke, and the sight of the overgrown lawn was driving me mad, so I decided to tackle it rather than leave it for Monday, especially with work tomorrow. After picking up the car, I got some grocery shopping done, and later we fired up the BBQ and shared a meal with our guests.

Work tomorrow, but at least it’s a planned rest day from the gym after finishing my PPL split.

Diet

Post workout protein shake, busy day so I skipped breakfast. Chicken sandwiches and protein water for lunch, Some extra lean mince and chicken thigh on the bbq with potatoes and salad for dinner, almost felt like a cheat meal

View attachment 187054 View attachment 187058 View attachment 187059 View attachment 187060 View attachment 187061

Bonus pics:

My dinner, Extra lean mince and Chicken thigh cooked on charcoal, potatoes and cabbage salad.

View attachment 187057

Where the magic happened.

View attachment 187056

Excercise

Leg day with 40min on treadmill.

Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 20

hamstring curls :
25kg x 20
25kg x 20
25kg x 20

Leg Press:
65kg x 20
65kg x 20
65kg x 20

Calf extensions:
65kg x 20
65kg x 20
65kg x 20

Treadmill:
40 min 12 sec 6 incline. 6km/hr - 4.0km

View attachment 187055

Sleep

5:11 min sleep. 0.7 events/hr using CPAP machine.

Very low events which is great but not enough sleep.

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

Seeing this now. You be fitter and leaner will make it that little bit easier for you to help your wife. Keep plugging away

Mobster · Feb 22, 2026

ZenithHealth said:
Squats are great but only if you have the required range of motion, perhaps start with leg press first and see how it feels? Its much more controllable

Everyone does. If you can sit on a chair or sofa you're squatting almost to depth. I've described my Hatfield Squats as the same as if you're pulling yourself up off an arm chair. People will say they can't squat but ask them to sit on a bench as they say it... zero issues

Range of ANKLE mobility is an issue for some and is fixed by stance. Not many can go ass to grass with their heels touching. Either work on the ankle issue or go wider or narrower as required.

Start light - bar only. Use a safety bar if it helps.

Finally squat in your socks and or barefoot OR with proper boots on. Most sports shoes are NOT good for squats. You do NOT want your knees wandering about.

Mobster · Feb 22, 2026

theJimJim said:
Dude! Fellow Aussie here. I just spent all morning reading your logs. Bloody top effort. Keep up the hard work. I'd like to suggest Bulk Nutrients as a supplement company, they are from Tasmania. I've been using thier WPC for over 15 years. It's one of the best priced in Australia and you can order 5kgs and split it up in 1kg different flavours. Don't need any fancy WPI or egg protein etc. WPC does the job and helps fit the macros in when you cant eat the protein. I've started my own weightloss journey this year for my own health and to make sure I'm a healthier version of myself for my family too. Started at 106.5 and down to 102kg this mornings weigh in. I used to be big into weight training though so I am lucky to get muscle memory and cells that I have already built before kicking back into gear.
Keep up the great work you are an inspiration.

Used to do similar and that's how I started my company

Kopite67 · Feb 22, 2026

kamsikazee said:
Update progress pictures
It's been almost 2 months since I started logging my journey for weight loss.

First update on December 27th I was 122.5kg.

Second update on January 26th I weighed in at 114.6kg (pics taken on 30/1).

This is my third update recent weight on Feb 16th was 109.9kg and pictures take today.

Here are the current progress pictures. Don't mind the bad tan since my vacation in janurary lol

Front:
View attachment 187526 View attachment 187529 View attachment 187523

Back:

View attachment 187525 View attachment 187528 View attachment 187522

Side:

View attachment 187527 View attachment 187530 View attachment 187524

That is a fantastic transformation in a short period of time brother

. Your hard work and dedication is paying huge dividends and the proof is in the pictures.
Keep going legend, you will attain your goals for certain with this attitude

kamsikazee · Feb 22, 2026

Kopite67 said:
That is a fantastic transformation in a short period of time brother . Your hard work and dedication is paying huge dividends and the proof is in the pictures.
Keep going legend, you will attain your goals for certain with this attitude

Thanks brother! I don't see too much difference in the pictures but my clothes definitely tell a diff story.

kamsikazee · Feb 22, 2026

Mobster said:
Everyone does. If you can sit on a chair or sofa you're squatting almost to depth. I've described my Hatfield Squats as the same as if you're pulling yourself up off an arm chair. People will say they can't squat but ask them to sit on a bench as they say it... zero issues

Range of ANKLE mobility is an issue for some and is fixed by stance. Not many can go ass to grass with their heels touching. Either work on the ankle issue or go wider or narrower as required.

Start light - bar only. Use a safety bar if it helps.

Finally squat in your socks and or barefoot OR with proper boots on. Most sports shoes are NOT good for squats. You do NOT want your knees wandering about.

Thanks @Mobster Appreciate the advice. I'll give it a crack on my next leg day!

kamsikazee · Feb 22, 2026

Mobster said:
Seeing this now. You be fitter and leaner will make it that little bit easier for you to help your wife. Keep plugging away

Thanks brother

kamsikazee · Feb 22, 2026

ballin2504 said:
@kamsikazee looks like it’s going great man. I like Tudca as a stand alone supplement also

Cheers brother!

kamsikazee · Feb 22, 2026

2Thick said:
That's a great idea. It's a great supplement for the organ.

Yeah you recommend it and after doing some research seems there are many benefits!

jenkemj · Feb 22, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 22/2

Today was a planned rest day from the gym. Had a busy day at work in another really warm day. Summer is coming to an end and hopefully so will these really hot days. No gym meant i was able to get a little more sleep than yesterday but still not enough. Diet was back to usual routine.

Tomorrow morning weekly weigh in.

Diet

Eggs in the morning, midday snack store bought protein yoghurt, chicken sandwiches and protein water for lunch, chicken potatoes and broccolli for dinner.

View attachment 187543 View attachment 187545 View attachment 187544 View attachment 187546 View attachment 187541

Bonus pics:

My dinner, chicken breat, potatoes and broccolli.

View attachment 187540

Excercise

Rest day, no gym.

View attachment 187542

Sleep

6:23 min sleep. 0.4 events/hr using CPAP machine.

A little better sleep than yesterday.

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

Great diet brother well done!

LevButlerov · Feb 22, 2026

kamsikazee said:
Update progress pictures
It's been almost 2 months since I started logging my journey for weight loss.

First update on December 27th I was 122.5kg.

Second update on January 26th I weighed in at 114.6kg (pics taken on 30/1).

This is my third update recent weight on Feb 16th was 109.9kg and pictures take today.

Here are the current progress pictures. Don't mind the bad tan since my vacation in janurary lol

Front:
View attachment 187526 View attachment 187529 View attachment 187523

Back:

View attachment 187525 View attachment 187528 View attachment 187522

Side:

View attachment 187527 View attachment 187530 View attachment 187524

Huge before and after changes

in barely 2 months you look MUCH leaner @kamsikazee love the look and shape! EVO family support!

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

waggat · Feb 22, 2026

kamsikazee said:
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21/2

Another late night here. We had visitors again, which has become the norm lately. A few days ago I mentioned that my wife had a health scare, she’s now been diagnosed with thyroid cancer. It’s been tough news to process, the kind that knocks the wind out of you for a moment, but we’re staying positive and taking things one step at a time. That’s part of why the house has been so busy with friends and family dropping by to check in. I’ll be honest, sometimes it feels like a few people are just curious rather than caring, but I’m sure most mean well. And I keep quiet anyway, because I know my wife appreciates the extra support around her.

On a brighter note, today was all action. I dragged myself out of bed earlier than usual to squeeze in a gym session before taking the car in for a service. The heat was no joke, and the sight of the overgrown lawn was driving me mad, so I decided to tackle it rather than leave it for Monday, especially with work tomorrow. After picking up the car, I got some grocery shopping done, and later we fired up the BBQ and shared a meal with our guests.

Work tomorrow, but at least it’s a planned rest day from the gym after finishing my PPL split.

Diet

Post workout protein shake, busy day so I skipped breakfast. Chicken sandwiches and protein water for lunch, Some extra lean mince and chicken thigh on the bbq with potatoes and salad for dinner, almost felt like a cheat meal

View attachment 187054 View attachment 187058 View attachment 187059 View attachment 187060 View attachment 187061

Bonus pics:

My dinner, Extra lean mince and Chicken thigh cooked on charcoal, potatoes and cabbage salad.

View attachment 187057

Where the magic happened.

View attachment 187056

Excercise

Leg day with 40min on treadmill.

Leg extensions :
25kg x 20 Warmup
55kg x 20
55kg x 20
55kg x 20

hamstring curls :
25kg x 20
25kg x 20
25kg x 20

Leg Press:
65kg x 20
65kg x 20
65kg x 20

Calf extensions:
65kg x 20
65kg x 20
65kg x 20

Treadmill:
40 min 12 sec 6 incline. 6km/hr - 4.0km

View attachment 187055

Sleep

5:11 min sleep. 0.7 events/hr using CPAP machine.

Very low events which is great but not enough sleep.

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

Shit mate.... I'm really sorry about your wife! Hopefully they caught it nice and early and it will be fine with treatment.

Those BBQ skewers look awesome!

Nice looking leg workout too. Just make sure you have enough weight on there that the last set or two are to failure (or very close - ie stop the rep before failure). I'd expect to see something like this (assuming you keep the high reps): 20 (could have done 1-2 more), 20 (couldn't have done anymore), 18 (failure).

kamsikazee said:
Update progress pictures
It's been almost 2 months since I started logging my journey for weight loss.

First update on December 27th I was 122.5kg.

Second update on January 26th I weighed in at 114.6kg (pics taken on 30/1).

This is my third update recent weight on Feb 16th was 109.9kg and pictures take today.

Here are the current progress pictures. Don't mind the bad tan since my vacation in janurary lol

Front:
View attachment 187526 View attachment 187529 View attachment 187523

Back:

View attachment 187525 View attachment 187528 View attachment 187522

Side:

View attachment 187527 View attachment 187530

Over 10kg lost in only two months! You're killing it mate! That's amazing progress. There is so much difference between the first and last photos!

ZenithHealth · Feb 22, 2026

kamsikazee said:
Update progress pictures
It's been almost 2 months since I started logging my journey for weight loss.

First update on December 27th I was 122.5kg.

Second update on January 26th I weighed in at 114.6kg (pics taken on 30/1).

This is my third update recent weight on Feb 16th was 109.9kg and pictures take today.

Here are the current progress pictures. Don't mind the bad tan since my vacation in janurary lol

Front:
View attachment 187526 View attachment 187529 View attachment 187523

Back:

View attachment 187525 View attachment 187528 View attachment 187522

Side:

View attachment 187527 View attachment 187530 View attachment 187524

Hell's yeah brother! Definitely looking leaner!

Approved Log Getting Fit for Fatherhood - My Weightloss Journal

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