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Yes!!! brother,
1kg a week is where you want it!!
Smashing it,
Glad to see the success coming through
Approved Log Getting Fit for Fatherhood - My Weightloss Journal
- Thread starter kamsikazee
- Start date
1kg a week is where you want it!!
Smashing it,
Glad to see the success coming through
Brother this:My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 2/3
Starting todays log with a motivational quote from past US president Theodore Roosevelt because sometimes we need a little extra motivation on a Monday...
"Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty. No kind of life is worth leading if it is always an easy life. I know that your life is hard; I know that your work is hard; and hardest of all for those of you who have the highest trained consciences, and who therefore feel always how much you ought to do. I know your work is hard, and that is why I congratulate you with all my heart. I have never in my life envied a human being who led an easy life; I have envied a great many people who led difficult lives and led them well."
Back into the gym this morning for a Push session, lower back strain all but gone thankfully. Got a decent pump, but had to cut the cardio a little short as I got called into work a little earlier. I left in a rush and didn't take my watch with me and so didn't get to track any of the steps at the gym. Diet was good today, nice and clean and got to add some seafood to it.
Weekly weight in results:
Last week: 108.4kg (23/2/26)
Today: 107.4kg
Happy to continue dropping the weight, 1kg since last week.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, lean beef mince and potatoes for dinner, evening prawns with Nando's peri peri sauce.
View attachment 192067View attachment 192066View attachment 192068View attachment 192065View attachment 192064
Bonus pics:
My dinner: Lean beef mince, spud lite potatoes and salad.
View attachment 192061
Evening snack, prawns with some Nando's peri peri sauce:
View attachment 192062
Exercise
Push B day, followed up with 20min on treadmill. Didn't wear my watch to the gym so step count is not accurate.
Machine reverse fly:
30kg x 20
30kg x 20
30kg x 20
Chest press machine :
40kg x 20
47.5kg x 20
47.5kg x 20
Incline Dumbbell Press:
30kg x 20 (15kg DB)
30kg x 19
30kg x 18
Seated Dumbbell Lat raises:
12kg x 20 (6kg DB)
12kg x 20
12kg x 20
Tricep straight bar pushdown:
22.5kg x 20
22.5kg x 20
22.5kg x 20
Treadmill:
20 min 9 sec 6 incline - 6km/hr - 2.0km
View attachment 192063
Sleep
7:09 min sleep. 4.7 events/hr using CPAP machine.
Decent sleep but the number of events up even higher today, well above the usual average.
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (taken before meals)
2 X Magnesium Glycinate 500mg ( eqiv to 400mg total) (taken PM before bed)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
PED's
1.5mg Retatrutide (Bi-weekly dose every Mon/Thur) Supplied by @ZenithHealth
"Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty. No kind of life is worth leading if it is always an easy life."
is exactly what I required this morning... Thankyou
Rest of the log is
The food porn is epic
Great quote! Congratulations on your weight loss another kilo is fantastic. Your consistency is inspiring.My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 2/3
Starting todays log with a motivational quote from past US president Theodore Roosevelt because sometimes we need a little extra motivation on a Monday...
"Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty. No kind of life is worth leading if it is always an easy life. I know that your life is hard; I know that your work is hard; and hardest of all for those of you who have the highest trained consciences, and who therefore feel always how much you ought to do. I know your work is hard, and that is why I congratulate you with all my heart. I have never in my life envied a human being who led an easy life; I have envied a great many people who led difficult lives and led them well."
Back into the gym this morning for a Push session, lower back strain all but gone thankfully. Got a decent pump, but had to cut the cardio a little short as I got called into work a little earlier. I left in a rush and didn't take my watch with me and so didn't get to track any of the steps at the gym. Diet was good today, nice and clean and got to add some seafood to it.
Weekly weight in results:
Last week: 108.4kg (23/2/26)
Today: 107.4kg
Happy to continue dropping the weight, 1kg since last week.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, lean beef mince and potatoes for dinner, evening prawns with Nando's peri peri sauce.
View attachment 192067View attachment 192066View attachment 192068View attachment 192065View attachment 192064
Bonus pics:
My dinner: Lean beef mince, spud lite potatoes and salad.
View attachment 192061
Evening snack, prawns with some Nando's peri peri sauce:
View attachment 192062
Exercise
Push B day, followed up with 20min on treadmill. Didn't wear my watch to the gym so step count is not accurate.
Machine reverse fly:
30kg x 20
30kg x 20
30kg x 20
Chest press machine :
40kg x 20
47.5kg x 20
47.5kg x 20
Incline Dumbbell Press:
30kg x 20 (15kg DB)
30kg x 19
30kg x 18
Seated Dumbbell Lat raises:
12kg x 20 (6kg DB)
12kg x 20
12kg x 20
Tricep straight bar pushdown:
22.5kg x 20
22.5kg x 20
22.5kg x 20
Treadmill:
20 min 9 sec 6 incline - 6km/hr - 2.0km
View attachment 192063
Sleep
7:09 min sleep. 4.7 events/hr using CPAP machine.
Decent sleep but the number of events up even higher today, well above the usual average.
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (taken before meals)
2 X Magnesium Glycinate 500mg ( eqiv to 400mg total) (taken PM before bed)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
PED's
1.5mg Retatrutide (Bi-weekly dose every Mon/Thur) Supplied by @ZenithHealth
You had comments from family and friends yet? There’s no way they don’t notice! While it’s YOU that inspires YOUR journey. External validation feels bloody fantastic and validates how you feel you are going!
Haha thanks bro!Great workout mate. Another kg off the scale in a week is phenomenal bloke! You are smashing it. Hope you are doing all good with everything going on at home.
Love the quote. Jogging today for me was hard lol. I just kept thinking "who's going to carry the boats and the logs" should have put that in my log
Just trying to keep positive. Working out helps to clear the head even if it's temporary.
Thanks brother! Glad I could help return some motivation! We all need a little push every now and again!Brother this:
"Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty. No kind of life is worth leading if it is always an easy life."
is exactly what I required this morning... Thankyou
Rest of the log is
The food porn is epic
Thanks bro. Yeah man the feedback from family and friends has been overwhelming. Need to do some clothes shopping haha.
Thanks brother! Hoping to keep this steady pace! Hard work, paying dividendsYes!!! brother,
1kg a week is where you want it!!
Smashing it,
Glad to see the success coming through
Woke up feeling fresh and ready to hit the gym for a Pull session. Followed it up with 30min on the treadmill. Felt my energy levels really slump in the afternoon while at work and felt really tired. I have been getting to bed a little later than usual and might be just some fatigue accumulating with my days off from work being scattered this fortnight. Diet on point as usual, had some walnuts in the evening to add some healthy fats and get the calories up a bit.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, lean beef mince and potatoes for dinner, walnuts in the evening.
Bonus pics:
My dinner: Lean beef mince, spud lite potatoes and salad.
Breakfast: 220g egg whites, 1 full egg, onion, tomato, green chilli and shallots:
Exercise
Pull B day, followed up with 30min on treadmill. Remembered to wear my watch today
Assisted Pull Up:
70kg x 14
70kg x 11
70kg x 10
Single arm Dumbbell Row:
17.5kg x 20 (17.5kg DB)
17.5kg x 20
17.5kg x 19
Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20
Incline Dumbbell curl:
9kg x 20 (9kg DB)
9kg x 18
9kg x 15
EZ Barbell Bicep Curl:
15kg x 20
15kg x 18
15kg x 16
Treadmill:
30 min 27 sec 6 incline - 6km/hr - 3.0km
Sleep
7:0 min sleep. 3.8 events/hr using CPAP machine.
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (taken before meals)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
Yes sir, EVO family love.EVO love!
Nice one bro! Macros are on point, carbs are pretty low though it will definitely add to the fatigue. You’re a really good chef!
Woke up feeling fresh and ready to hit the gym for a Pull session. Followed it up with 30min on the treadmill. Felt my energy levels really slump in the afternoon while at work and felt really tired. I have been getting to bed a little later than usual and might be just some fatigue accumulating with my days off from work being scattered this fortnight. Diet on point as usual, had some walnuts in the evening to add some healthy fats and get the calories up a bit.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, lean beef mince and potatoes for dinner, walnuts in the evening.
View attachment 192630View attachment 192632View attachment 192635View attachment 192633View attachment 192634
Bonus pics:
My dinner: Lean beef mince, spud lite potatoes and salad.
View attachment 192627
Breakfast: 220g egg whites, 1 full egg, onion, tomato, green chilli and shallots:
View attachment 192629
Exercise
Pull B day, followed up with 30min on treadmill. Remembered to wear my watch today
Assisted Pull Up:
70kg x 14
70kg x 11
70kg x 10
Single arm Dumbbell Row:
17.5kg x 20 (17.5kg DB)
17.5kg x 20
17.5kg x 19
Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20
Incline Dumbbell curl:
9kg x 20 (9kg DB)
9kg x 18
9kg x 15
EZ Barbell Bicep Curl:
15kg x 20
15kg x 18
15kg x 16
Treadmill:
30 min 27 sec 6 incline - 6km/hr - 3.0km
View attachment 192631
Sleep
7:0 min sleep. 3.8 events/hr using CPAP machine.
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (taken before meals)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
Great update brother. Training is strong and the food porn looks fantastic
Woke up feeling fresh and ready to hit the gym for a Pull session. Followed it up with 30min on the treadmill. Felt my energy levels really slump in the afternoon while at work and felt really tired. I have been getting to bed a little later than usual and might be just some fatigue accumulating with my days off from work being scattered this fortnight. Diet on point as usual, had some walnuts in the evening to add some healthy fats and get the calories up a bit.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, lean beef mince and potatoes for dinner, walnuts in the evening.
View attachment 192630View attachment 192632View attachment 192635View attachment 192633View attachment 192634
Bonus pics:
My dinner: Lean beef mince, spud lite potatoes and salad.
View attachment 192627
Breakfast: 220g egg whites, 1 full egg, onion, tomato, green chilli and shallots:
View attachment 192629
Exercise
Pull B day, followed up with 30min on treadmill. Remembered to wear my watch today
Assisted Pull Up:
70kg x 14
70kg x 11
70kg x 10
Single arm Dumbbell Row:
17.5kg x 20 (17.5kg DB)
17.5kg x 20
17.5kg x 19
Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20
Incline Dumbbell curl:
9kg x 20 (9kg DB)
9kg x 18
9kg x 15
EZ Barbell Bicep Curl:
15kg x 20
15kg x 18
15kg x 16
Treadmill:
30 min 27 sec 6 incline - 6km/hr - 3.0km
View attachment 192631
Sleep
7:0 min sleep. 3.8 events/hr using CPAP machine.
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (taken before meals)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
good to see you hit the gym and do it fresh
Woke up feeling fresh and ready to hit the gym for a Pull session. Followed it up with 30min on the treadmill. Felt my energy levels really slump in the afternoon while at work and felt really tired. I have been getting to bed a little later than usual and might be just some fatigue accumulating with my days off from work being scattered this fortnight. Diet on point as usual, had some walnuts in the evening to add some healthy fats and get the calories up a bit.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, lean beef mince and potatoes for dinner, walnuts in the evening.
View attachment 192630View attachment 192632View attachment 192635View attachment 192633View attachment 192634
Bonus pics:
My dinner: Lean beef mince, spud lite potatoes and salad.
View attachment 192627
Breakfast: 220g egg whites, 1 full egg, onion, tomato, green chilli and shallots:
View attachment 192629
Exercise
Pull B day, followed up with 30min on treadmill. Remembered to wear my watch today
Assisted Pull Up:
70kg x 14
70kg x 11
70kg x 10
Single arm Dumbbell Row:
17.5kg x 20 (17.5kg DB)
17.5kg x 20
17.5kg x 19
Chest supported row machine:
32kg x 20
32kg x 20
32kg x 20
Incline Dumbbell curl:
9kg x 20 (9kg DB)
9kg x 18
9kg x 15
EZ Barbell Bicep Curl:
15kg x 20
15kg x 18
15kg x 16
Treadmill:
30 min 27 sec 6 incline - 6km/hr - 3.0km
View attachment 192631
Sleep
7:0 min sleep. 3.8 events/hr using CPAP machine.
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (taken before meals)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
means you're on the right track!you taking 2tbps psyllium EACH meal? @kamsikazee
No, 1tbsp before 2 meals, usually breakfast and dinner as im usually out at work for lunch!good to see you hit the gym and do it fresh
you taking 2tbps psyllium EACH meal? @kamsikazee
Thanks bro! I try to make it taste good.
Thanks brother!Great update brother. Training is strong and the food porn looks fantastic
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 4/3
Daily Log 4/3
Was feeling a little off yesterday, really fatigued during the day and really tired by evening. Today was my 3rd day working 10 days straight and decided to get ahead of the curve and take a day off from the gym and get a sleep in. My work is very safety critical and am responsible for the safety of thousands of people at time, so I need to be on the ball. Good news is I felt great today, so hopefully the sleep in did the trick!
Minimal physical activity but diet was normal.
Diet
Protein shake and eggs for breakfast, subway salad for lunch, late afternoon store bought protein yoghurt, Chicken and potatoes with brocollini and capsicum for dinner, watermelon in the evening.
Bonus pics:
My dinner: Chicken breast, spud lite potatoes with broccolini and capsicum.
Evening snack: Watermelon, very juicy but not that sweet unfortunately.
Exercise
Rest day today.
Sleep
9:09 min sleep. 1.5 events/hr using CPAP machine.
Had a sleep in today, good quality sleep, feel refreshed, event numbers down drastically back to average range!
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swiss high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
Hey brother, yes I take them all first thing in the morning together with my multi-v and probiotic.hey brother, do you take all 6 fish oils at once or throughout the day? Also what psyllium husk do you use? Just for my own curiosity
I've had the Macro brand from woolies, I stocked up on 2 bags of this one (pic beolow) I purchased from chemist warehouse when it was on special, still better bang for buck then the woolies one at the current price.
Just look at the ingredients, you want to see 100% psyllium husk.
Yeah good you are listening to your body, definitely dont push yourself beyond your limits, 9 hours+ sleep is great!
Dude you have been working hard. It's good to listen to your body some days. You stuck to your diet which is great and probably the most useful part of your weightloss.
Good tip bro! I gotta get me some
That was a very sound idea brother. 10 days straight once is tough but 3 in a row is brutal. Hope things slow for you soon and you can get back in routine bro
LevButlerov
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EVO V.I.P.
Domestic-Supply.com
you're hardcore
thats hard to do
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
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Yeah i'll definitely up my cardio, needed a day to rest.beautiful meal pics
It was devastating, here I am thinking I will treat myself and then the disappointment.One of the biggest let downs in life, not tasty watermelon
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 5/3
Daily Log 5/3
It was good to have a rest from the gym yesterday and I planned to get back into it today but unfortunately I decided to get a sleep in, had a really busy morning helping to get the kids ready and off to school and then doctors appointment for the wife. I thought I'd hit the gym after work but it didn't happen, tried to get in as many steps as possible during working hours. A little disappointed, but I guess we can't win them all! Tomorrow is another day!
Diet
Protein shake and eggs for breakfast, chicken sandwiches and protein water for lunch, late afternoon store bought protein yoghurt, Chicken and potatoes with mushrooms and pickles for dinner.
Bonus pics:
My dinner: Chicken breast, spud lite potatoes with mushrooms and pickles.
TOUCHDOWN from @ZenithHealth 20mg of Reta! Thank you
Exercise
No gym today.
Sleep
9:11 min sleep. 3.3 events/hr using CPAP machine.
Good sleep, event up again, very high humidity last night, could be the contributing facor!
Supplements
Doctor recommend Vitamin D for my wife and so I purchased some and adding to my supp stack too.
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swisse high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
1 x Swisse Vitamin D3 25mg
Ooooft big big sleep,My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 5/3
It was good to have a rest from the gym yesterday and I planned to get back into it today but unfortunately I decided to get a sleep in, had a really busy morning helping to get the kids ready and off to school and then doctors appointment for the wife. I thought I'd hit the gym after work but it didn't happen, tried to get in as many steps as possible during working hours. A little disappointed, but I guess we can't win them all! Tomorrow is another day!
Diet
Protein shake and eggs for breakfast, chicken sandwiches and protein water for lunch, late afternoon store bought protein yoghurt, Chicken and potatoes with mushrooms and pickles for dinner.
View attachment 193855View attachment 193860View attachment 193859View attachment 193857View attachment 193858
Bonus pics:
My dinner: Chicken breast, spud lite potatoes with mushrooms and pickles.
View attachment 193853
TOUCHDOWN from @ZenithHealth 20mg of Reta! Thank you
View attachment 193856
Exercise
No gym today.
View attachment 193854
Sleep
9:11 min sleep. 3.3 events/hr using CPAP machine.
Good sleep, event up again, very high humidity last night, could be the contributing facor!
Supplements
Doctor recommend Vitamin D for my wife and so I purchased some and adding to my supp stack too.
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swisse high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
1 x Swisse Vitamin D3 25mg
A lil jealous ngl,
Perfect rest day.
It's great once the kids no longer wake you up throughout the night or first thing in the morning haha!
Great TD, its ok to have a break every now and again, but lets not make it a habitMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 5/3
It was good to have a rest from the gym yesterday and I planned to get back into it today but unfortunately I decided to get a sleep in, had a really busy morning helping to get the kids ready and off to school and then doctors appointment for the wife. I thought I'd hit the gym after work but it didn't happen, tried to get in as many steps as possible during working hours. A little disappointed, but I guess we can't win them all! Tomorrow is another day!
Diet
Protein shake and eggs for breakfast, chicken sandwiches and protein water for lunch, late afternoon store bought protein yoghurt, Chicken and potatoes with mushrooms and pickles for dinner.
View attachment 193855View attachment 193860View attachment 193859View attachment 193857View attachment 193858
Bonus pics:
My dinner: Chicken breast, spud lite potatoes with mushrooms and pickles.
View attachment 193853
TOUCHDOWN from @ZenithHealth 20mg of Reta! Thank you
View attachment 193856
Exercise
No gym today.
View attachment 193854
Sleep
9:11 min sleep. 3.3 events/hr using CPAP machine.
Good sleep, event up again, very high humidity last night, could be the contributing facor!
Supplements
Doctor recommend Vitamin D for my wife and so I purchased some and adding to my supp stack too.
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swisse high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
1 x Swisse Vitamin D3 25mg
Yeah need to snap out of this funk, feel like shit tbhGreat TD, its ok to have a break every now and again, but lets not make it a habit
Yeah you might be burning out, it takes at least 6 weeks to build a stable habit. Your body needs time to adjust, its ok to miss today. As long as you arent injured get back to it tomorrow
You’ve gotta a lot going on man, it makes it super difficult. Great sleep though. Get a few more carbs into you, get into the gym and you’ll get your mind right. It’s very easy to be your own worst critic but it’s 2 days. And you would burned more fat sleeping for 9 hours anyway probably lolMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 5/3
It was good to have a rest from the gym yesterday and I planned to get back into it today but unfortunately I decided to get a sleep in, had a really busy morning helping to get the kids ready and off to school and then doctors appointment for the wife. I thought I'd hit the gym after work but it didn't happen, tried to get in as many steps as possible during working hours. A little disappointed, but I guess we can't win them all! Tomorrow is another day!
Diet
Protein shake and eggs for breakfast, chicken sandwiches and protein water for lunch, late afternoon store bought protein yoghurt, Chicken and potatoes with mushrooms and pickles for dinner.
View attachment 193855View attachment 193860View attachment 193859View attachment 193857View attachment 193858
Bonus pics:
My dinner: Chicken breast, spud lite potatoes with mushrooms and pickles.
View attachment 193853
TOUCHDOWN from @ZenithHealth 20mg of Reta! Thank you
View attachment 193856
Exercise
No gym today.
View attachment 193854
Sleep
9:11 min sleep. 3.3 events/hr using CPAP machine.
Good sleep, event up again, very high humidity last night, could be the contributing facor!
Supplements
Doctor recommend Vitamin D for my wife and so I purchased some and adding to my supp stack too.
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swisse high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
1 x Swisse Vitamin D3 25mg
LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
get at least 2 days of rest to calm the inflammation down @kamsikazee
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
food looks good very pro lookMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 5/3
It was good to have a rest from the gym yesterday and I planned to get back into it today but unfortunately I decided to get a sleep in, had a really busy morning helping to get the kids ready and off to school and then doctors appointment for the wife. I thought I'd hit the gym after work but it didn't happen, tried to get in as many steps as possible during working hours. A little disappointed, but I guess we can't win them all! Tomorrow is another day!
Diet
Protein shake and eggs for breakfast, chicken sandwiches and protein water for lunch, late afternoon store bought protein yoghurt, Chicken and potatoes with mushrooms and pickles for dinner.
View attachment 193855View attachment 193860View attachment 193859View attachment 193857View attachment 193858
Bonus pics:
My dinner: Chicken breast, spud lite potatoes with mushrooms and pickles.
View attachment 193853
TOUCHDOWN from @ZenithHealth 20mg of Reta! Thank you
View attachment 193856
Exercise
No gym today.
View attachment 193854
Sleep
9:11 min sleep. 3.3 events/hr using CPAP machine.
Good sleep, event up again, very high humidity last night, could be the contributing facor!
Supplements
Doctor recommend Vitamin D for my wife and so I purchased some and adding to my supp stack too.
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swisse high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
1 x Swisse Vitamin D3 25mg
@kamsikazee you can do the chicken breast but cut the potato imorest is good killing it
Have less potato or cut it out completely? The potatoes I eat are spud lite potatoes which are around 25% lower in carbs and calories then regular potatoesfood looks good very pro look
rest is good killing it
2 days rest done. Back into the gym this morning
Yeah I think your right. Been abit hard on myself. I've had some time to reflect though and feeling back on track.
Reflection journal
I’ve had a bit of time to reflect over the past couple of days. I stepped away from the gym, not intentionally at first, but because my body forced the issue. That first day off was simply about catching up on sleep. I’d been feeling drained, struggling to focus, and even nodding off whenever I sat still for more than a few minutes. Yesterday slipped away too. I slept in, the day filled up quickly, and by the time evening rolled around, I just didn’t have it in me to train.
Looking back, it wasn’t just physical fatigue. It was mental, too. There’s been a lot happening in my personal life, and I’ve been doing what I usually do by bottling it up and pushing forward. We all deal with things, and life will always throw curveballs, but sometimes the strongest thing you can do is pause. Step back. Talk to someone. Give yourself space to actually feel what’s going on instead of brushing it aside. The small wins matter, and so do the challenges, they’re what shape us, strengthen us, and prepare us for whatever comes next.
Yesterday I took my wife to the hospital for some physical therapy in the rehabilitation ward, and it was a powerful reminder of perspective. People of all ages and backgrounds were there, learning to walk again, relearning basic movements most of us don’t even think about. It was confronting, humbling, and incredibly grounding. As hard as it was to see, it made me appreciate how fortunate we are to move, to train, to live our day to day lives without thinking twice about it.
Those moments of fatigue, reflection, perspective, they’re uncomfortable, but they’re also important. They remind us to slow down, to be grateful, and to recognise that strength isn’t just built in the gym. It’s built in how we handle the tough days, the quiet moments, and the things that challenge us in ways no workout ever could.
I’ve had a bit of time to reflect over the past couple of days. I stepped away from the gym, not intentionally at first, but because my body forced the issue. That first day off was simply about catching up on sleep. I’d been feeling drained, struggling to focus, and even nodding off whenever I sat still for more than a few minutes. Yesterday slipped away too. I slept in, the day filled up quickly, and by the time evening rolled around, I just didn’t have it in me to train.
Looking back, it wasn’t just physical fatigue. It was mental, too. There’s been a lot happening in my personal life, and I’ve been doing what I usually do by bottling it up and pushing forward. We all deal with things, and life will always throw curveballs, but sometimes the strongest thing you can do is pause. Step back. Talk to someone. Give yourself space to actually feel what’s going on instead of brushing it aside. The small wins matter, and so do the challenges, they’re what shape us, strengthen us, and prepare us for whatever comes next.
Yesterday I took my wife to the hospital for some physical therapy in the rehabilitation ward, and it was a powerful reminder of perspective. People of all ages and backgrounds were there, learning to walk again, relearning basic movements most of us don’t even think about. It was confronting, humbling, and incredibly grounding. As hard as it was to see, it made me appreciate how fortunate we are to move, to train, to live our day to day lives without thinking twice about it.
Those moments of fatigue, reflection, perspective, they’re uncomfortable, but they’re also important. They remind us to slow down, to be grateful, and to recognise that strength isn’t just built in the gym. It’s built in how we handle the tough days, the quiet moments, and the things that challenge us in ways no workout ever could.
Very wise words my friend mental health is just as important as physical, its important to listen to your body and adjust accordingly. Its absolutely ok to sit and reflect for a short while, but to get to where you want to be, you have to get back on that horse eventually.
Stay strong my bro, we are all here for you
Thanks brother! I appreciate all the support and love you have shown me!Very wise words my friend mental health is just as important as physical, its important to listen to your body and adjust accordingly. Its absolutely ok to sit and reflect for a short while, but to get to where you want to be, you have to get back on that horse eventually.
Stay strong my bro, we are all here for you
I've got my cowboy hat on and I’m back in the saddle like I never left.
Love to see it brother!Thanks brother! I appreciate all the support and love you have shown me!
I've got my cowboy hat on and I’m back in the saddle like I never left.
Good on you bro for the honesty. Mental burnout is no joke. I’ve been there numerous times. You’ve got a lot going on & Rest is your friend and then you can get back at it when your mind and body’s ready & smash it
Very insightful mate,
Thinking about you and your wife, hoping for the best outcome.
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perfect2 days rest done. Back into the gym this morning
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Mental fatigue is a real thing
you're smart to step away on those days @kamsikazee we call those deloads sometimes even a week off needed.
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I would cut them out completely if you can
What would you replace it with?I would cut them out completely if you can
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 6/3
Daily Log 6/3
Back into the gym this morning with a Push session and finished off with a solid 60min on the treadmill to make up for the rest days. Had a fairly busy afternoon at work and a little late finish. Starting early tomorrow so I'll try and keep this short and sweet so I can get into the gym before work tomorrow. Good to be back in the gym and diet was good!
Diet
Protein shake and eggs for breakfast with a slice of bread and avocado, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, Subway salad and protein water for dinner.
Bonus pics:
My breakfast: 200g egg whites, 1 whole egg cooked with chilli's, tomato and onion and a side of toast with 40g avocado spread on it.
Exercise
Push session with 60min on the treadmill.
Bench Press:
20kg x 20 BB only warmup
45kg x 20
45kg x 17
45kg x 15
Chest fly machine :
40kg x 20
40kg x 20
40kg x 20
Shoulder press Machine :
10kg x 15 Warmup
25kg x 17
25kg x 15
25kg x 12
Upright Rows:
20kg x 20
20kg x 20
20kg x 19
Triceps Extension Rope:
20kg x 20
20kg x 17
20kg x 15
Treadmill:
60 min 9 sec - 6 incline - 6km/hr - 6.0km
Sleep
7:49 min sleep. 1.2 events/hr using CPAP machine.
Good sleep, woke up before my alarm clock, my body wanted the gym!
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swisse high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
1 x Swisse Vitamin D3 25mg
Great to see you are back to working out as normal, how you feeling mentally now?
Good as gold brother! The goals are going to kick themselves!
It was delicious too!
You bounced back quick! Thats a testament to your resilience, love to see it!
Solid update bro. Nice bit of gear pornMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 5/3
It was good to have a rest from the gym yesterday and I planned to get back into it today but unfortunately I decided to get a sleep in, had a really busy morning helping to get the kids ready and off to school and then doctors appointment for the wife. I thought I'd hit the gym after work but it didn't happen, tried to get in as many steps as possible during working hours. A little disappointed, but I guess we can't win them all! Tomorrow is another day!
Diet
Protein shake and eggs for breakfast, chicken sandwiches and protein water for lunch, late afternoon store bought protein yoghurt, Chicken and potatoes with mushrooms and pickles for dinner.
View attachment 193855View attachment 193860View attachment 193859View attachment 193857View attachment 193858
Bonus pics:
My dinner: Chicken breast, spud lite potatoes with mushrooms and pickles.
View attachment 193853
TOUCHDOWN from @ZenithHealth 20mg of Reta! Thank you
View attachment 193856
Exercise
No gym today.
View attachment 193854
Sleep
9:11 min sleep. 3.3 events/hr using CPAP machine.
Good sleep, event up again, very high humidity last night, could be the contributing facor!
Supplements
Doctor recommend Vitamin D for my wife and so I purchased some and adding to my supp stack too.
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swisse high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
1 x Swisse Vitamin D3 25mg
Thanks bro!
Thanks brotherSolid update bro. Nice bit of gear porn
Welcome back brother,
Nothing quite like a reset, even if it wasn't planned,
You got ahead of it and jumped back on the horse.
Nothing better than a bit of bench press to stimulate the grind appetite! Great cardio aswell very impressive at 6kmph. What do you do to keep yourself entertained while on the treadmill?
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veggies
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Start cutting the bread out and just eat the food as a bowl, add more veggies and start cutting starches and carbs
you're looking for more fats and proteins in this situation @kamsikazee love you training volume! and cardio on point
It was good to have a bit of a break, but even better getting back into it!Welcome back brother,
Nothing quite like a reset, even if it wasn't planned,
You got ahead of it and jumped back on the horse.
I definitely need something, sometimes a podcast, motivational speeches, watching soccer and footy highlights, even playing some quick pvp games on the phone. Anything but looking at the timer otherwise it mysteriously moves in slow motion!
Noted. The breakfast was a bit of an anomaly, its usually just eggs and then add some avocado maybe 1-2x / week.Start cutting the bread out and just eat the food as a bowl, add more veggies and start cutting starches and carbs
I'm trying to get as much volume in my meals while keeping the calories low. These are the nutritional panel of the potatoes I usually have with my dinner. They are an Australian grown potato. See below. Around 66 calories per 100g
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Daily Log 7/3
Daily Log 7/3
Kicked off the day before sunrise and hit the gym for a solid Pull session, followed by 30 minutes of cardio. The humidity was no joke today, and a busy shift drained whatever energy I had left. After work I grabbed dinner at home, then took the wife and kids to a local food festival. Plenty of tempting options, but I stayed disciplined and saved my treat for later when I got home, still well within my calories and macros. Mind feels clear, body feels good, and I’m aiming for an early night with a big morning planned and work straight through the afternoon.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, Lean beef mince with potatoes and a side of pickles for dinner, Chocolate protein yoghurt for dessert.
Bonus pics:
My dinner: 300g lean beef mince, 235g spudlite potatoes, pickled cucumbers.
My late night dessert treat: Pauls protein yoghurt Chocolate flavour
Exercise
Pull A session with 30min on the treadmill.
Assisted Pull Up:
70kg x 15
70kg x 11
70kg x 11
Lat Pull down:
45kg x 18
45kg x 16
45kg x 15
Cable Row:
35kg x 20
35kg x 20
35kg x 20
Preacher Curl EZ bar:
15kg x 20
15kg x 20
15kg x 20
Hammer Curl:
7kg x 20
7kg x 20
7kg x 20
Treadmill:
30 min 7 sec 6 incline - 6km/hr - 3.0km
Sleep
7:52 min sleep. 1.6 events/hr using CPAP machine.
Good sleep, woke up fresh!
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swisse high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
1 x Swisse Vitamin D3 25mg
Big win not indulging at the food festival! I’m very impressed i would have let the missus that I’m not going for sure haha
Good work adding that incline in aswell bro keep up the good work!
Good session bro. I really suffer in the humidity as well. It just drains you. Got things moving nice legend, love the little bit of food porn
Thanks bro. Yeah it wasn't easy to resist. Lucky I had eaten dinner before I went out, so that definitely helped
Thanks brother! Yeah the humidity is a pain in the ass!Good session bro. I really suffer in the humidity as well. It just drains you. Got things moving nice legend, love the little bit of food porn
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calories not the factor
keep the macros mixed
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strong day
good cardio!
What do your recommend? Up the fats and lower the carbs? Is it just a for a certain period of time?
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stay at fats but cut carbs down closer to 0 and see if you can handle the cardio
Good self control!!
It's a whole different game when you're locked in, that's when the real changes happen, kudos to you brother.
How good are those protein custards, i rotate between the 3 flavours, have one every day
No offence but if he cuts the carbs down he is going to struggle with energy especially trying to get closer to 0 carbs???
He is still losing weight at a good amount weekly. His hunger levels are fine with the volume of foods he is eating and he is pretty low in cals in general.
I'd say if he is happy with the current rate of weight loss per week and its handling the daily energy level and isn't lethargic. I wouldn't advise changing anything as of yet. There doesnt seem to be a stall in weight loss.
Thats my 2 cents anyway.
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Daily Log 8/3
Daily Log 8/3
Busy day today. Got up early to get into the gym for a Leg workout and hit the treadmill for 40min. Came back home for some brekky and we went out to visit some family members with wife and kids. Had a later then usual shift at work today hence my late update for todays log. Had some free time during my shift so I made the most of it by getting in some extra steps. Feeling pretty buggered and feeling a little sore. Tomorrow is the much anticipated weekly weigh in, been doing well with the diet and gym apart from the 2 days off to rest so hoping to see more progress, time will tell.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch, late afternoon store bought protein yoghurt, Subway salad for dinner, Home made protein yoghurt and some apple and oranges for dessert.
Bonus pics:
My dinner: Large subway salad, Chicken strips (double meat) All salads except olives, no cheese, Honey mustard sauce.
My late night dessert treat: 100g Chobani light greek yoghurt, 1/4 serving protein powder, apple and orange.
Exercise
Leg session with 40min on the treadmill.
Feeling more comfortable with the squats. Found a proper machine for leg press which didn't have an awkward starting position like the seated leg press machine I was using before, able to get a better workout as a result and easily up the weight on it.
Leg extensions:
20kg x 20 Warmup
35kgx 20
40kg x 20
40kg x 20
Squat:
0kg x 15 Bar only
10kg x 15
20kg x 15
30kg x 15
Leg Press:
60kg x 20
70kg x 20
80kg x 20
Hamstring curls:
25kg x 20
25kg x 20
25kg x 20
Calf extensions:
60kgx 20
60kg x 20
60kg x 20
Treadmill:
40 min 6 sec 6 incline - 6km/hr - 4.0km
Sleep
8:09 min sleep. 2.9 events/hr using CPAP machine.
Good sleep again!
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swisse high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
1 x Swisse Vitamin D3 25mg
Tasted great!! Nice little treat to have every now and again. I usually just stick to the yoghurt pouches, have one of those every day. These ones seem to be much higher in calories (50% more) for only 10g more volume.Good self control!!
It's a whole different game when you're locked in, that's when the real changes happen, kudos to you brother.
How good are those protein custards, i rotate between the 3 flavours, have one every day
I have no doubt ill be able to handle the cardio without carbs, I workout in the morning fasted (weights and cardio), I have done Keto in the past a couple of times, but find it to be too restrictive, feel like I am missing out by not being able to have any carbs and has resulted in me making up for lost time when I have stopped it.
I appreciate your feedback brother. You do make a valid point.
I have done Keto before and have been fine handling it, but felt it was too restricted and the rebound when I stopped was not pleasant.
I’m liking the few extra carbs to get you through your day! Great work settling in with the squats aswell. You seem like you’re hitting your reps easily! 15 reps is a lot with squats. Everyone throws around what number you should be doing, but I reckon you’d get more out of heavier weighted squats for 10 reps or any compound movement while keeping accessories and machine based exercises at 20. I was doing deadlifts this morning for 15 reps and it feels more like CrossFit than bodybuilding
Hope you enjoyed seeing the family!
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You will have a hard time sure but I'm very sure you can handle it, its something you need to teach your body, to burn bodyfat for energy @kamsikazee
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The meals look awesome love them
keep pushing this forward @kamsikazee squats and leg press also moving up!the 16k steps where are you getting this? at work?
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki @R.AP
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Always good to spend some time with family.I’m liking the few extra carbs to get you through your day! Great work settling in with the squats aswell. You seem like you’re hitting your reps easily! 15 reps is a lot with squats. Everyone throws around what number you should be doing, but I reckon you’d get more out of heavier weighted squats for 10 reps or any compound movement while keeping accessories and machine based exercises at 20. I was doing deadlifts this morning for 15 reps and it feels more like CrossFit than bodybuilding
Hope you enjoyed seeing the family!
Yeah I will look at reducing reps on the squats as I raise the weights. Legs are still sore so once the muscles have adapted to the movement I'll implement it.
The steps are from 40min of treadmill 6km/hr speed and 6 incline and the rest is at work. I don't usually do alot of walking around work but I've started taking stairs instead of lifts, walking around the long way and using any downtime to do some walking!The meals look awesome love them
the 16k steps where are you getting this? at work?
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri @MarkNV
Is this something to try out for a certain period of time? My weight is continuing to drop with current excersize and diet. Is this something I would be better of to try once that slows down?
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you're getting 16k steps from 40min treadmill? thats off, 40min on treadmill is about 5000 steps @kamsikazee I have a few clients I had this issue with, its tracked wrong
Sorry for the confusion, What I was trying to say is that the walking on the treadmill was included in that 16k steps. So treadmill plus walking throughout day during work hours.
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its rare to get 12,000 steps in a non-active job, can you double check your distances please @kamsikazee
My job is dynamic and always changing. I work on the trains. And often have to walk from platform to platform as I swap trains, we sometimes have to walk through the whole train to prepare it for service or check for any over carried customers when they are taken out of service. Sometimes we are on standby, waiting to be called to cover a job like yesterday. I had two hours of standby and I just used it to walk around the place to get some extra steps in.its rare to get 12,000 steps in a non-active job, can you double check your distances please @kamsikazee
I wear a google pixel smart watch and it tracks my steps from when I wake up until I do my daily log in the evening, and extract the data (screenshot) in my log. So it's pretty accurate!
Great update brother! Always love to see the food pics!
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That should be accurate, I thought you had a sitting job I misunderstood sorry
if you're walking around all day then 12-16k is legit @kamsikazee
Its all good brother! No two days are ever the same in my job. Some days are more active then others.That should be accurate, I thought you had a sitting job I misunderstood sorry
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i understand
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Daily Log 9/3
Daily Log 9/3
Finished my PPL split yesterday and so a rest day was in order for today, and that is exactly what I did, well took a rest from the gym atleast. Had a few things to do in morning around the house after getting the kids to school, did some meal preps for the next few days. Got called from work and asked to start later than timetabled so it gave me a bit of extra time at home in the morning. Fairly busy day at work but managed to get a reasonable amount of steps in.
Weekly weigh in Monday!
Last week: 107.4kg (2/3/26)
Today: 105.7kg
Lost 1.7kg from last week. Just when I thought the weight loss was slowing down.. I did have salads instead of carbs with my protein for the last couple of nights as I was working late so naturally the calories were a little low on those days.
Diet
Protein shake and eggs with avocado for breakfast , chicken sandwiches for lunch with a protein water, late afternoon store bought protein yoghurt, Subway salad for dinner.
Bonus pics:
My breakfast: 200g egg whites, 1 full egg, cooked with fresh chilli's, tomato and onion with side of 35g Avocado.
My dinner: Large subway salad, Chicken strips (double meat) All salads except olives, no cheese, Honey mustard sauce.
Exercise
Rest day. Just some walking during the day.
Sleep
7:12 min sleep. 1.8 events/hr using CPAP machine.
Decent amount of sleep, good quality!
Supplements
1 x Centrum Mens multi v (taken in AM)
1 x Blackmores Probiotics +(taken in AM)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (taken PM before bed)
6 X Swisse high strength fish oil 1,500mg
1 x Tudca 500mg (taken in AM with food)
1 x Swisse Vitamin D3 25mg
PEDs
1.5mg Retatrutide (Bi-weekly dose) Supplied by @ZenithHealth
Mate! Great work! That's another great weight drop again this week. I'm pumped for you. Good update.
Loving the consistency and getting the work done.
Awesome effort brother. You are really working consistently and hard at this and it is paying dividends.
Thanks brother! Stoked at the weight drop!
Thank you brother! Feeling good seeing the results.Awesome effort brother. You are really working consistently and hard at this and it is paying dividends.
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1.7kg in a single week is very very good, keep it up brother! At this rate you'll hit your goal in no time!
Ooooh baby we going sub 100 in no time,
Wicked efforts brother,
I know 95s the goal,
But 90 will be easy work!
Wicked efforts brother,
I know 95s the goal,
But 90 will be easy work!
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