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Yeah I think the goal is definitely atleast 90 before looking to build muscle. I honestly wasn't sure I would get this far because of the past mistakes I made.
Approved Log Getting Fit for Fatherhood - My Weightloss Journal
- Thread starter kamsikazee
- Start date
Thanks @LevButlerov appreciate your support and help always brother!love your food really seeing you progress nicely@kamsikazee and weight going down is a win!
LevButlerov
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EVO family support always for youThanks @LevButlerov appreciate your support and help always brother!
@kamsikazee
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 10/3
Daily Log 10/3
Dragged myself out of bed at a ridiculous hour this morning after a late finish at work last night. I got called in to start a couple of hours earlier today, so if I wanted to train, some sleep needed to be sacrificed. Still, I managed to squeeze in a solid push session and 30 minutes on the treadmill.
My legs were not having it at first, pretty stiff and sore, probably still recovering from squats and leg press a couple of days ago. It took a while for them to loosen up and get going, but was able to push through it.
Thankfully I’m back to a midday start tomorrow, so tonight is all about an early crash and reclaiming some much needed sleep.
Diet
Post workout protein shake and eggs for breakfast , chicken sandwiches for lunch, late afternoon store bought protein yoghurt, 1/2 Charcoal chicken with potatoes and salad for dinner.
Most satisfying dinner I've had in a little while, felt like I had a cheat meal!
Bonus pics:
My Dinner: 1/2 Charcoal chicken, 165g spud lite potatoes, cabbage salad and pickles.
Exercise
Push B session and 30min on treadmill.
Machine reverse fly:
30kg x 20
30kg x 20
30kg x 17
Chest press machine :
47.5kg x 20
47.5kg x 20
47.5kg x 20
Incline Dumbbell Press:
30kg x 20 (15kg DB)
30kg x 20
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:
30 min 5 sec - 6 incline - 6km/hr - 3.0km
Sleep
6:35 min sleep. 2.7 events/hr using CPAP machine.
Not enough sleep, early start for work!
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
Nice update bro. You are pushing yourself more and more and that is just awesome. Food porn is a step up today
LevButlerov
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pushing it hard is the win here
@kamsikazee dinner pic the best I love that. I wish I had some chicken now but i'm sitting here posting and pedaling my pedals lol steps looking good too!
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
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Plenty of colour on that plate, nice stuff bro
Thanks bro. Had to change up the food and have something a little more flavourful! You got me craving a steak though hahaNice update bro. You are pushing yourself more and more and that is just awesome. Food porn is a step up today
Thanks bro!
Nice update mate.
Nice work getting the workout in despite the early work start. Looks like a good workout. I reckon it might be worth upping the weight a bit and dropping the reps on at least one of your sets. Target around 12-15.
That meal looks awesome.
Thanks bro, I'll implement this, should I be dropping the reps for all sets to 12-15? And is it better to up the weight on the first or last set, does it make a difference?
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 11/3
Daily Log 11/3
Wrapped up 10 straight days of work and finally scored two days off, absolutely earned. Slept in this morning and it felt glorious. Since I had a later start for work, I kicked things off with a solid pull session at the gym and finished strong with 40 minutes on the treadmill.
Got plenty of steps in throughout the day too, so the activity levels stayed high. Energy was surprisingly good, and the leg soreness is finally easing up. They’d better be ready, because leg day is coming tomorrow and I’m not holding back.
Diet
Post workout protein shake and eggs for breakfast, chicken sandwiches for lunch and protein water, late afternoon store bought protein yoghurt, Lean beef mince with potatoes and salad for dinner. Late snack some greek yoghurt with walnuts and some berries.
Bonus pics:
My Dinner: Extra lean beef mince, spud lite potatoes, cabbage salad. Franks red hot sauce.
Late snack: 100g Chobani light greek yoghurt, 5g Walnuts, 20g blueberries, 20g Raspberries, 20g Blackberries.
Exercise
Pull B session and 40min on treadmill.
Assisted Pull Up:
65kg x 13
65kg x 11
65kg 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
37kg x 16
Incline Dumbbell curl:
9kg x 20
9kg x 20
9kg x 16
Barbell Bicep Curl:
15kg x 20
15kg x 18
15kg x 16
Treadmill:
40 min 6 sec - 6 incline - 6km/hr - 4.0km
Sleep
8:29 min sleep. 2.4 events/hr using CPAP machine.
Recharged the batteries with some good quality sleep!
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
Another solid update, glad to hear you had a good rest mate, sleep is so important
Definitely contributed to me feeling so good today!
Motivating me with that quote right there! Great day, nice to get the 10 days of work done. That’s gotta have its toll, great workout and diet aswell.
Yeah its a long stretch without a break! The days feel like they just blend into each other, lucky I enjoy my job so that makes it easier!Motivating me with that quote right there! Great day, nice to get the 10 days of work done. That’s gotta have its toll, great workout and diet aswell.
Lets get it brother!
Great update bro. A well deserved day off after 10 straight. Pull session was strong and had nice volume, now onto leg day for the win legend
LevButlerov
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your meals always look amazing
you making good progress and i like that you using cpap thats perfect sleep @kamsikazee the time off and sleep going to pump you up and get you better results!
For now, once you've done the necessary warmups, I would go for a weight that you can get 12-15 with. Use that for at least the first two sets. Then you can either keep the same for the third or drop it to hit higher reps.
Nice workout there mate. Good selection of exercises. Nice work with the 15k steps as well.
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 12/3
Daily Log 12/3
So today (yesterday) was supposed to be a day off from work but I got called in for some OT. Started the morning off right with a solid Leg workout and 30min on the treadmill, able to up the weights on the squats, leg press, hamstring curls and calf raises. Had to mow the lawns at Midday after getting a call to go work, initially planned to do it late afternoon. Was able to do plenty of walking today and get some extra steps in. Diet was solid and had good sleep. Just finished work and got home, its almost 2am local time so tomorrow going to be rough, but luckily its a planned rest day from the gym and hopefully no work this time
Diet
Post workout protein shake and eggs for breakfast, chicken breast with potatoes and salad for lunch, late afternoon store bought protein yoghurt, chicken sandwiches for dinner. Late snack store bought protein yoghurt..
Bonus pics:
My Lunch: Chicken breast, spud lite potatoes, cabbage salad.
Exercise
Leg session and 30min on treadmill.
Leg extensions :
20kg x 15 Warmup
35kg x 15
40kg x 15
47.5kg x 18 Close to failure
Squat:
0kg x 15 Bar only
20kg x 12
30kg x 12
40kg x 12
Leg Press:
70kg x 15
80kg x 15
90kg x 15
Hamstring curls:
25kg x 15
30kg x 15
30kg x 15
Calf Raises:
60kg x 15
70kg x 15
70kg x 14
Treadmill:
30 min 7 sec -6 incline - 6km/hr - 3.0km
Sleep
7:34 min sleep. 1.0 events/hr using CPAP machine.
Good sleep, and very low events!
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
Thanks bro. Make it 11 straight now!Great update bro. A well deserved day off after 10 straight. Pull session was strong and had nice volume, now onto leg day for the win legend
The CPAP has been great! Had my doubts in the beginning but its helping and sort of forcing me to plan my day around sleeping too.your meals always look amazing
the time off and sleep going to pump you up and get you better results!
Ok cheers bro, ill give it a crack! I dropped the reps today for legs and increased some weight from last session!
You are really pushing hard and continuing to get training and good meals in despite life throwing a few work curve balls at you. This is really impressive as you just take it in your stride now when many fail at this point as it all gets a bit hard. Bravo brotherMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 12/3
So today (yesterday) was supposed to be a day off from work but I got called in for some OT. Started the morning off right with a solid Leg workout and 30min on the treadmill, able to up the weights on the squats, leg press, hamstring curls and calf raises. Had to mow the lawns at Midday after getting a call to go work, initially planned to do it late afternoon. Was able to do plenty of walking today and get some extra steps in. Diet was solid and had good sleep. Just finished work and got home, its almost 2am local time so tomorrow going to be rough, but luckily its a planned rest day from the gym and hopefully no work this time
Diet
Post workout protein shake and eggs for breakfast, chicken breast with potatoes and salad for lunch, late afternoon store bought protein yoghurt, chicken sandwiches for dinner. Late snack store bought protein yoghurt..
View attachment 197710View attachment 197713View attachment 197712View attachment 197711View attachment 197709
Bonus pics:
My Lunch: Chicken breast, spud lite potatoes, cabbage salad.
View attachment 197707
Exercise
Leg session and 30min on treadmill.
Leg extensions :
20kg x 15 Warmup
35kg x 15
40kg x 15
47.5kg x 18 Close to failure
Squat:
0kg x 15 Bar only
20kg x 12
30kg x 12
40kg x 12
Leg Press:
70kg x 15
80kg x 15
90kg x 15
Hamstring curls:
25kg x 15
30kg x 15
30kg x 15
Calf Raises:
60kg x 15
70kg x 15
70kg x 14
Treadmill:
30 min 7 sec -6 incline - 6km/hr - 3.0km
View attachment 197708
Sleep
7:34 min sleep. 1.0 events/hr using CPAP machine.
Good sleep, and very low events!
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
Great work brother, hopefully you get to catch up on some rest over the weekendMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 12/3
So today (yesterday) was supposed to be a day off from work but I got called in for some OT. Started the morning off right with a solid Leg workout and 30min on the treadmill, able to up the weights on the squats, leg press, hamstring curls and calf raises. Had to mow the lawns at Midday after getting a call to go work, initially planned to do it late afternoon. Was able to do plenty of walking today and get some extra steps in. Diet was solid and had good sleep. Just finished work and got home, its almost 2am local time so tomorrow going to be rough, but luckily its a planned rest day from the gym and hopefully no work this time
Diet
Post workout protein shake and eggs for breakfast, chicken breast with potatoes and salad for lunch, late afternoon store bought protein yoghurt, chicken sandwiches for dinner. Late snack store bought protein yoghurt..
View attachment 197710View attachment 197713View attachment 197712View attachment 197711View attachment 197709
Bonus pics:
My Lunch: Chicken breast, spud lite potatoes, cabbage salad.
View attachment 197707
Exercise
Leg session and 30min on treadmill.
Leg extensions :
20kg x 15 Warmup
35kg x 15
40kg x 15
47.5kg x 18 Close to failure
Squat:
0kg x 15 Bar only
20kg x 12
30kg x 12
40kg x 12
Leg Press:
70kg x 15
80kg x 15
90kg x 15
Hamstring curls:
25kg x 15
30kg x 15
30kg x 15
Calf Raises:
60kg x 15
70kg x 15
70kg x 14
Treadmill:
30 min 7 sec -6 incline - 6km/hr - 3.0km
View attachment 197708
Sleep
7:34 min sleep. 1.0 events/hr using CPAP machine.
Good sleep, and very low events!
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
LevButlerov
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looks goodMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 12/3
So today (yesterday) was supposed to be a day off from work but I got called in for some OT. Started the morning off right with a solid Leg workout and 30min on the treadmill, able to up the weights on the squats, leg press, hamstring curls and calf raises. Had to mow the lawns at Midday after getting a call to go work, initially planned to do it late afternoon. Was able to do plenty of walking today and get some extra steps in. Diet was solid and had good sleep. Just finished work and got home, its almost 2am local time so tomorrow going to be rough, but luckily its a planned rest day from the gym and hopefully no work this time
Diet
Post workout protein shake and eggs for breakfast, chicken breast with potatoes and salad for lunch, late afternoon store bought protein yoghurt, chicken sandwiches for dinner. Late snack store bought protein yoghurt..
View attachment 197710View attachment 197713View attachment 197712View attachment 197711View attachment 197709
Bonus pics:
My Lunch: Chicken breast, spud lite potatoes, cabbage salad.
View attachment 197707
Exercise
Leg session and 30min on treadmill.
Leg extensions :
20kg x 15 Warmup
35kg x 15
40kg x 15
47.5kg x 18 Close to failure
Squat:
0kg x 15 Bar only
20kg x 12
30kg x 12
40kg x 12
Leg Press:
70kg x 15
80kg x 15
90kg x 15
Hamstring curls:
25kg x 15
30kg x 15
30kg x 15
Calf Raises:
60kg x 15
70kg x 15
70kg x 14
Treadmill:
30 min 7 sec -6 incline - 6km/hr - 3.0km
View attachment 197708
Sleep
7:34 min sleep. 1.0 events/hr using CPAP machine.
Good sleep, and very low events!
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
steady but are you able to replace the sandwiches with lets say a protein bar if you're on the road? @kamsikazee
Thanks brother! I really appreciate that!You are really pushing hard and continuing to get training and good meals in despite life throwing a few work curve balls at you. This is really impressive as you just take it in your stride now when many fail at this point as it all gets a bit hard. Bravo brother
Cheers brother! Resting up today
The Sandwiches are my staple go to meal for work lunches. I prepped them a few days ahead and have them ready to go. They are 650 calories, 38g carbs and 76g protein. Ive thought about mixing it up and making some chicken/meat with rice instead but I Ike that I don't have to use the microwave, I just heat it up Inna sandwich press which I have available in all the mealrooms at work.looks good
If I replaced them with protein bars I feel like I won't be able to get enough calories in. Which I'm currently struggling with.
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 13/3
Daily Log 13/3
I rolled in from work ridiculously late last night, technically this morning, so the sleep‑in today felt well earned. With a planned rest day from the gym and an actual day off work (for real this time), I let myself take it slow. I only ducked out briefly to grab some groceries and pick up a parcel, then spent the rest of the day meal‑prepping enough food to keep me sorted for the next four days.
Back to work tomorrow, but thankfully it’s an easy gig with plenty of downtime. I’m going to try to use that free time a bit more intentionally instead of just scrolling.
The diet was on point all day… until the evening. I grabbed pizza for the kids and thought I’d sneak a single piece of garlic bread. One piece turned into three, and then some popcorn during movie night while my wife was out with her friends. Not exactly the plan, but honestly, it was a good night.
Diet
Protein shake and eggs for breakfast, Chicken sandwiches for lunch with protein water, Lean mince with potatoes and salad for dinner. 3 pieces of garlic bread and a bowl of popcorn in the evening.
Bonus pics:
My Lunch: Chicken Sanwiches.
My Dinner: Lean beef mince, spud lite potatoes, cabbage salad.
Exercise
Rest day. No gym, lazy day! Some of those steps could well be from yesterday since I got home at close to 2am!
Sleep
8:25 min sleep. 1.6 events/hr using CPAP machine.
Good rest, slept like a baby, feels great not having to wake up to an alarm clock.
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
Its ok to eat abit dirty once in a while, so dont feel bad about that, to get to your goal you dont need to be 100% consistent (although you'd get there alot faster if you are) just as long as 90%+ of the time you are strict, its ok to allow abit of trash as sometimes trash can be good for the soul.My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 13/3
I rolled in from work ridiculously late last night, technically this morning, so the sleep‑in today felt well earned. With a planned rest day from the gym and an actual day off work (for real this time), I let myself take it slow. I only ducked out briefly to grab some groceries and pick up a parcel, then spent the rest of the day meal‑prepping enough food to keep me sorted for the next four days.
Back to work tomorrow, but thankfully it’s an easy gig with plenty of downtime. I’m going to try to use that free time a bit more intentionally instead of just scrolling.
The diet was on point all day… until the evening. I grabbed pizza for the kids and thought I’d sneak a single piece of garlic bread. One piece turned into three, and then some popcorn during movie night while my wife was out with her friends. Not exactly the plan, but honestly, it was a good night.
Diet
Protein shake and eggs for breakfast, Chicken sandwiches for lunch with protein water, Lean mince with potatoes and salad for dinner. 3 pieces of garlic bread and a bowl of popcorn in the evening.
View attachment 198244View attachment 198246View attachment 198242View attachment 198245View attachment 198239
Bonus pics:
My Lunch: Chicken Sanwiches.
View attachment 198240
My Dinner: Lean beef mince, spud lite potatoes, cabbage salad.
View attachment 198241
Exercise
Rest day. No gym, lazy day! Some of those steps could well be from yesterday since I got home at close to 2am!
View attachment 198243
Sleep
8:25 min sleep. 1.6 events/hr using CPAP machine.
Good rest, slept like a baby, feels great not having to wake up to an alarm clock.
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 sleep brother, don't work too hard tomorrow!
Lovely rest day brother, well deserved. Oooo garlic breadMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 13/3
I rolled in from work ridiculously late last night, technically this morning, so the sleep‑in today felt well earned. With a planned rest day from the gym and an actual day off work (for real this time), I let myself take it slow. I only ducked out briefly to grab some groceries and pick up a parcel, then spent the rest of the day meal‑prepping enough food to keep me sorted for the next four days.
Back to work tomorrow, but thankfully it’s an easy gig with plenty of downtime. I’m going to try to use that free time a bit more intentionally instead of just scrolling.
The diet was on point all day… until the evening. I grabbed pizza for the kids and thought I’d sneak a single piece of garlic bread. One piece turned into three, and then some popcorn during movie night while my wife was out with her friends. Not exactly the plan, but honestly, it was a good night.
Diet
Protein shake and eggs for breakfast, Chicken sandwiches for lunch with protein water, Lean mince with potatoes and salad for dinner. 3 pieces of garlic bread and a bowl of popcorn in the evening.
View attachment 198244View attachment 198246View attachment 198242View attachment 198245View attachment 198239
Bonus pics:
My Lunch: Chicken Sanwiches.
View attachment 198240
My Dinner: Lean beef mince, spud lite potatoes, cabbage salad.
View attachment 198241
Exercise
Rest day. No gym, lazy day! Some of those steps could well be from yesterday since I got home at close to 2am!
View attachment 198243
Sleep
8:25 min sleep. 1.6 events/hr using CPAP machine.
Good rest, slept like a baby, feels great not having to wake up to an alarm clock.
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
I should feel guilty but I don't haha. Gave me abit of extra motivation to make sure I get in the gym today though.
It hit the spot.Lovely rest day brother, well deserved. Oooo garlic bread
LevButlerov
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thats fair lets say with it
LevButlerov
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i would could this as a win I love the food picsMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 13/3
I rolled in from work ridiculously late last night, technically this morning, so the sleep‑in today felt well earned. With a planned rest day from the gym and an actual day off work (for real this time), I let myself take it slow. I only ducked out briefly to grab some groceries and pick up a parcel, then spent the rest of the day meal‑prepping enough food to keep me sorted for the next four days.
Back to work tomorrow, but thankfully it’s an easy gig with plenty of downtime. I’m going to try to use that free time a bit more intentionally instead of just scrolling.
The diet was on point all day… until the evening. I grabbed pizza for the kids and thought I’d sneak a single piece of garlic bread. One piece turned into three, and then some popcorn during movie night while my wife was out with her friends. Not exactly the plan, but honestly, it was a good night.
Diet
Protein shake and eggs for breakfast, Chicken sandwiches for lunch with protein water, Lean mince with potatoes and salad for dinner. 3 pieces of garlic bread and a bowl of popcorn in the evening.
View attachment 198244View attachment 198246View attachment 198242View attachment 198245View attachment 198239
Bonus pics:
My Lunch: Chicken Sanwiches.
View attachment 198240
My Dinner: Lean beef mince, spud lite potatoes, cabbage salad.
View attachment 198241
Exercise
Rest day. No gym, lazy day! Some of those steps could well be from yesterday since I got home at close to 2am!
View attachment 198243
Sleep
8:25 min sleep. 1.6 events/hr using CPAP machine.
Good rest, slept like a baby, feels great not having to wake up to an alarm clock.
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
garlic bread for the win!
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 14/3
Daily Log 14/3
Well rested yesterday and back into the groove today, started the morning off the best way I now know how, by getting into the gym nice and early. Love the early morning gym sessions on a weekend, usually only 1-2 other people there before 7am. Solid push session followed up with 30min on the treadmill. Back to work today again, luckily a nice and easy shift with plenty of downtime, went for a long walk in the city down to harbour, walked around the opera house and back. The city vibes on a weekend are so refreshing compared to the hustle and bustle of the weekday working crowd. Diet back to normal today.
Diet
Meal 1: Post workout protein shake and eggs for breakfast
Meal 2: Chicken sandwiches for lunch
Meal 3 Chicken breast with potatoes and salad for dinner.
Snack 1: Store bought protein yoghurt in afternoon.
Snack 2: Greek yoghurt bowl with berries and walnuts in evening.
Macros: 1917 calories - 250g protein - 80g Carbs - 54g fats
Bonus pics:
Dinner (Meal 3): Chicken breast, spud lite potatoes, cabbage salad.
Evening Snack (Snack 2): 140g Chobani light Greek yoghurt, 10g Walnuts, 24g Raspberries, 37g Blackberries, 25g Blueberries
Exercise
Push A session. 30min treadmill. Went for a long walk during the day to get in extra steps.
Dropped the reps down to 15, raising the weight on the last rep push to failure.
Bench Press:
20kg x 15 BB only warmup
45kg x 15
45kg x 15
50kg x 12 To failure
Chest fly machine:
40kg x 15
40kg x 15
45kg x 15
Shoulder press Machine:
25kg x 15
25kg x 15
30kg x 13 to failure
Upright Rows:
20kg x 15
20kg x 15
25kg x 13 to failure
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 12 to failure
Treadmill:
30 min 6 sec - 6 incline - 6km/hr - 3.0km
Sleep
7:20 min sleep. 1.2 events/hr using CPAP machine.
Toss and turned alot last night, woke up feeling refreshed, good amount of sleep and events nice and low.
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
Another solid update, you get in a very good amount of steps during the day
Thanks bro, Had plenty of free time today so I made the most of it!Another solid update, you get in a very good amount of steps during the day
Yeah you're an absolute inspiration when it comes to consistency and dedication I have to say, if i was on the same amount of sleep as you are it'd take an army to get me out of bed
I think you learn to adapt on the lack of sleep when you have kids and do shift work haha! I try to make up for it on the days off!
Great update brother. Your macros are steadily low and your training is great with consistency and nice volume. How is the weight progressing? You haven't mentioned it lately.
Great to see the weight increasing on the bench press! Are you feeling stronger? Newbie gains always feel the best.
Great work on the diet today aswell 250g protein while under 2000 calories is a heck of an achievement!
Thanks brotherGreat update brother. Your macros are steadily low and your training is great with consistency and nice volume. How is the weight progressing? You haven't mentioned it lately.
Weight is continuing to steadily dropping brother. I weigh in weekly on Mondays and update on that daily log. Last week had a 1.6kg drop.
Feeling some small difference nothing major. The lift at higher weight was surprisingly not that difficult. I think the higher reps (20) was wearing me out.Great to see the weight increasing on the bench press! Are you feeling stronger? Newbie gains always feel the best.
Great work on the diet today aswell 250g protein while under 2000 calories is a heck of an achievement!
LevButlerov
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impressive you doing 20k steps
thats a lot of cardio work! clean meals too I like the look of them beautiful @kamsikazee lets pump up the fats a bit with walnuts to about 70 please
@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey
It was a big day. Went for a long walk during the day!impressive you doing 20k steps
lets pump up the fats a bit with walnuts to about 70 please
@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey
I'll add more walnuts to bump up fats to 70.
Thanks brother
Great updates and comments @kamsikazee!
This is amazing reporting on your log and honesty bro! When it's for the kids then all bets are off, you enjoy your time with them!
How is this working for you? I love what this has done for me I'm up to 40g/day LOL
Great macros and lifts bro.
I'm an open book brother. Better to be transparent so we can see where things are going right and what needs to be improved.
Haha bro that's hardcore! You always taking everything to the next level... Love it
Its working great for me! Been emptying out the trash regularly. Something that was lacking before!
Thanks brother. Been an awesome journey this far! Come along way, but only just getting startedAwesome journey️
Bloody good update. That yoghurt and fruit looks fantastic man. I just use the frozen coles mixed berries or pineapple pieces to make it a little cheaper. Well I think its cheaper.
Thanks brother
You’ve got the best attitude bro! LFG!Thanks brother. Been an awesome journey this far! Come along way, but only just getting started
Thanks brother. I have a bag of frozen berries aswell, it's great convenience. I just find they are hard to defrost without it going all mushy, mostly my fault because I want to eat them then and there.
How do you defrost yours?
That’s the name of the game my brother, your ability to reflect back on the hard work but keeping moving forwardThanks brother. Been an awesome journey this far! Come along way, but only just getting started
good work G
Thanks bro that means alot. Ive got a tough mentality which sort of makes up for what I lack in plates on the bench press
Hard to up the strength at the rate you are dropping the kegs though bro!Thanks bro that means alot. Ive got a tough mentality which sort of makes up for what I lack in plates on the bench press
Yeah not too focused on that at the moment. No need to ego lift and risk injury. Once we hit the goal on the scales, then we get itHard to up the strength at the rate you are dropping the kegs though bro!
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 15/3
Daily Log 15/3
The weather was nice and cool for a change, finally feeling more like Autumn! As much as I love spring/summer the humidity is annoying and makes it difficult to sleep. A few more months and I'll be complaining about the cold winter morning
Got up nice and early and hit the gym for a Pull session and finished it off with 40min on the treadmill. Continuing with the new lower reps and increasing the weights on the last set and working to failure, pretty comfortable moving up with most exercises but struggled with the Curls, will maybe go up by 2.5kg next time instead.
Diet was good, I have been craving steak for a while now and finished work a little earlier than of late and decide to take the family out to the local club for a feed. Satiated my craving and kept everything within macros avoiding any naughty sides or dessert. I got the Chef to make sure the steak was cooked just on the grill without any butter/oil, no sauce and no dressings on the salad, He always accommodates for our special requests.
Overall a good day, just some soreness in the left ankle, probably the extra steps during the last couple of days in the work boots, nothing serious though should be able to shake it off!
Weekly Weigh in day tomorrow!!
Diet
Meal 1: Post workout protein shake and eggs for breakfast
Meal 2: Chicken sandwiches for lunch
Meal 3: Rump steak and prawns with veges and salad for dinner.
Snack 1: Store bought protein yoghurt in afternoon.
Snack 2: Greek yoghurt bowl with fruit and walnuts in evening.
Macros: 1974 calories - 246g protein - 71g Carbs - 71g fats
Bonus pics:
Dinner (Meal 3): Rump steak, prawns, Veges (Broccoli and pumpkin) and mixed salad.
Evening Snack (Snack 2): 160g Chobani light Greek yoghurt, 14g Walnuts, 21g Blueberries, 27g Banana, 39 Grapes.
Exercise
Pull A session. 40min treadmill. Went for a couple of shorter walks during the day.
Dropped the reps down to 15, raising the weight on the last rep push to failure.
Assisted Pull Up:
65kg x 15
65kg x 12
65kg x 11
Lat Pull down:
45kg x 15
45kg x 15
50kg x 14
Cable Row:
35kg x 15
35kg x 15
40kg x 15
Preacher Curl EZ bar:
15kg x 15
20kg x 15
25kg x 10
Hammer Curl:
7kg x 15
7kg x 15
8kg x 15
Treadmill:
40 min 16 sec 6 incline - 6km/hr - 4.02km
Sleep
7:12 min sleep. 2.5 events/hr using CPAP machine.
Decent sleep, though ideally want to be getting around 8 hours, will get into bed earlier tonight.
Supplements
1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
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) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
Usually 150g in the microwave for 60seconds. I mix it in with the yoghurt anyway lol I dont really care if they are a little soft. Good flavour.
I'll give that a crack, im running out on the fresh berries!
Workout looks great. Food looks great. You are killing it man.My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 15/3
The weather was nice and cool for a change, finally feeling more like Autumn! As much as I love spring/summer the humidity is annoying and makes it difficult to sleep. A few more months and I'll be complaining about the cold winter morning
Got up nice and early and hit the gym for a Pull session and finished it off with 40min on the treadmill. Continuing with the new lower reps and increasing the weights on the last set and working to failure, pretty comfortable moving up with most exercises but struggled with the Curls, will maybe go up by 2.5kg next time instead.
Diet was good, I have been craving steak for a while now and finished work a little earlier than of late and decide to take the family out to the local club for a feed. Satiated my craving and kept everything within macros avoiding any naughty sides or dessert. I got the Chef to make sure the steak was cooked just on the grill without any butter/oil, no sauce and no dressings on the salad, He always accommodates for our special requests.
Overall a good day, just some soreness in the left ankle, probably the extra steps during the last couple of days in the work boots, nothing serious though should be able to shake it off!
Weekly Weigh in day tomorrow!!
Diet
Meal 1: Post workout protein shake and eggs for breakfast
Meal 2: Chicken sandwiches for lunch
Meal 3: Rump steak and prawns with veges and salad for dinner.
Snack 1: Store bought protein yoghurt in afternoon.
Snack 2: Greek yoghurt bowl with fruit and walnuts in evening.
Macros: 1974 calories - 246g protein - 71g Carbs - 71g fats
View attachment 199113View attachment 199114View attachment 199117View attachment 199115View attachment 199112
Bonus pics:
Dinner (Meal 3): Rump steak, prawns, Veges (Broccoli and pumpkin) and mixed salad.
View attachment 199110
Evening Snack (Snack 2): 160g Chobani light Greek yoghurt, 14g Walnuts, 21g Blueberries, 27g Banana, 39 Grapes.
View attachment 199111
Exercise
Pull A session. 40min treadmill. Went for a couple of shorter walks during the day.
Dropped the reps down to 15, raising the weight on the last rep push to failure.
Assisted Pull Up:
65kg x 15
65kg x 12
65kg x 11
Lat Pull down:
45kg x 15
45kg x 15
50kg x 14
Cable Row:
35kg x 15
35kg x 15
40kg x 15
Preacher Curl EZ bar:
15kg x 15
20kg x 15
25kg x 10
Hammer Curl:
7kg x 15
7kg x 15
8kg x 15
Treadmill:
40 min 16 sec 6 incline - 6km/hr - 4.02km
View attachment 199116
Sleep
7:12 min sleep. 2.5 events/hr using CPAP machine.
Decent sleep, though ideally want to be getting around 8 hours, will get into bed earlier tonight.
Supplements
1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
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) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
Great that your local club can accommodate to requests. Steak looks
Nice rump steak, I eat so much of that because its pretty cheap, definitely abit harder to get tender than the more expensive cuts hahaMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 15/3
The weather was nice and cool for a change, finally feeling more like Autumn! As much as I love spring/summer the humidity is annoying and makes it difficult to sleep. A few more months and I'll be complaining about the cold winter morning
Got up nice and early and hit the gym for a Pull session and finished it off with 40min on the treadmill. Continuing with the new lower reps and increasing the weights on the last set and working to failure, pretty comfortable moving up with most exercises but struggled with the Curls, will maybe go up by 2.5kg next time instead.
Diet was good, I have been craving steak for a while now and finished work a little earlier than of late and decide to take the family out to the local club for a feed. Satiated my craving and kept everything within macros avoiding any naughty sides or dessert. I got the Chef to make sure the steak was cooked just on the grill without any butter/oil, no sauce and no dressings on the salad, He always accommodates for our special requests.
Overall a good day, just some soreness in the left ankle, probably the extra steps during the last couple of days in the work boots, nothing serious though should be able to shake it off!
Weekly Weigh in day tomorrow!!
Diet
Meal 1: Post workout protein shake and eggs for breakfast
Meal 2: Chicken sandwiches for lunch
Meal 3: Rump steak and prawns with veges and salad for dinner.
Snack 1: Store bought protein yoghurt in afternoon.
Snack 2: Greek yoghurt bowl with fruit and walnuts in evening.
Macros: 1974 calories - 246g protein - 71g Carbs - 71g fats
View attachment 199113View attachment 199114View attachment 199117View attachment 199115View attachment 199112
Bonus pics:
Dinner (Meal 3): Rump steak, prawns, Veges (Broccoli and pumpkin) and mixed salad.
View attachment 199110
Evening Snack (Snack 2): 160g Chobani light Greek yoghurt, 14g Walnuts, 21g Blueberries, 27g Banana, 39 Grapes.
View attachment 199111
Exercise
Pull A session. 40min treadmill. Went for a couple of shorter walks during the day.
Dropped the reps down to 15, raising the weight on the last rep push to failure.
Assisted Pull Up:
65kg x 15
65kg x 12
65kg x 11
Lat Pull down:
45kg x 15
45kg x 15
50kg x 14
Cable Row:
35kg x 15
35kg x 15
40kg x 15
Preacher Curl EZ bar:
15kg x 15
20kg x 15
25kg x 10
Hammer Curl:
7kg x 15
7kg x 15
8kg x 15
Treadmill:
40 min 16 sec 6 incline - 6km/hr - 4.02km
View attachment 199116
Sleep
7:12 min sleep. 2.5 events/hr using CPAP machine.
Decent sleep, though ideally want to be getting around 8 hours, will get into bed earlier tonight.
Supplements
1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
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) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
Nice steady workouts again brother. Love the steak mealMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 15/3
The weather was nice and cool for a change, finally feeling more like Autumn! As much as I love spring/summer the humidity is annoying and makes it difficult to sleep. A few more months and I'll be complaining about the cold winter morning
Got up nice and early and hit the gym for a Pull session and finished it off with 40min on the treadmill. Continuing with the new lower reps and increasing the weights on the last set and working to failure, pretty comfortable moving up with most exercises but struggled with the Curls, will maybe go up by 2.5kg next time instead.
Diet was good, I have been craving steak for a while now and finished work a little earlier than of late and decide to take the family out to the local club for a feed. Satiated my craving and kept everything within macros avoiding any naughty sides or dessert. I got the Chef to make sure the steak was cooked just on the grill without any butter/oil, no sauce and no dressings on the salad, He always accommodates for our special requests.
Overall a good day, just some soreness in the left ankle, probably the extra steps during the last couple of days in the work boots, nothing serious though should be able to shake it off!
Weekly Weigh in day tomorrow!!
Diet
Meal 1: Post workout protein shake and eggs for breakfast
Meal 2: Chicken sandwiches for lunch
Meal 3: Rump steak and prawns with veges and salad for dinner.
Snack 1: Store bought protein yoghurt in afternoon.
Snack 2: Greek yoghurt bowl with fruit and walnuts in evening.
Macros: 1974 calories - 246g protein - 71g Carbs - 71g fats
View attachment 199113View attachment 199114View attachment 199117View attachment 199115View attachment 199112
Bonus pics:
Dinner (Meal 3): Rump steak, prawns, Veges (Broccoli and pumpkin) and mixed salad.
View attachment 199110
Evening Snack (Snack 2): 160g Chobani light Greek yoghurt, 14g Walnuts, 21g Blueberries, 27g Banana, 39 Grapes.
View attachment 199111
Exercise
Pull A session. 40min treadmill. Went for a couple of shorter walks during the day.
Dropped the reps down to 15, raising the weight on the last rep push to failure.
Assisted Pull Up:
65kg x 15
65kg x 12
65kg x 11
Lat Pull down:
45kg x 15
45kg x 15
50kg x 14
Cable Row:
35kg x 15
35kg x 15
40kg x 15
Preacher Curl EZ bar:
15kg x 15
20kg x 15
25kg x 10
Hammer Curl:
7kg x 15
7kg x 15
8kg x 15
Treadmill:
40 min 16 sec 6 incline - 6km/hr - 4.02km
View attachment 199116
Sleep
7:12 min sleep. 2.5 events/hr using CPAP machine.
Decent sleep, though ideally want to be getting around 8 hours, will get into bed earlier tonight.
Supplements
1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
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) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
It's also a leaner cut of meat too which would explain why it's not always as tender. But they always cook it so good at the club.
Need to learn how to cook a good steak. Been watching some videos.
Thanks broNice steady workouts again brother. Love the steak meal
LevButlerov
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Head Moderator
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I like the pull ups assisted even, eventually you'll kill it with full rangeMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 15/3
The weather was nice and cool for a change, finally feeling more like Autumn! As much as I love spring/summer the humidity is annoying and makes it difficult to sleep. A few more months and I'll be complaining about the cold winter morning
Got up nice and early and hit the gym for a Pull session and finished it off with 40min on the treadmill. Continuing with the new lower reps and increasing the weights on the last set and working to failure, pretty comfortable moving up with most exercises but struggled with the Curls, will maybe go up by 2.5kg next time instead.
Diet was good, I have been craving steak for a while now and finished work a little earlier than of late and decide to take the family out to the local club for a feed. Satiated my craving and kept everything within macros avoiding any naughty sides or dessert. I got the Chef to make sure the steak was cooked just on the grill without any butter/oil, no sauce and no dressings on the salad, He always accommodates for our special requests.
Overall a good day, just some soreness in the left ankle, probably the extra steps during the last couple of days in the work boots, nothing serious though should be able to shake it off!
Weekly Weigh in day tomorrow!!
Diet
Meal 1: Post workout protein shake and eggs for breakfast
Meal 2: Chicken sandwiches for lunch
Meal 3: Rump steak and prawns with veges and salad for dinner.
Snack 1: Store bought protein yoghurt in afternoon.
Snack 2: Greek yoghurt bowl with fruit and walnuts in evening.
Macros: 1974 calories - 246g protein - 71g Carbs - 71g fats
View attachment 199113View attachment 199114View attachment 199117View attachment 199115View attachment 199112
Bonus pics:
Dinner (Meal 3): Rump steak, prawns, Veges (Broccoli and pumpkin) and mixed salad.
View attachment 199110
Evening Snack (Snack 2): 160g Chobani light Greek yoghurt, 14g Walnuts, 21g Blueberries, 27g Banana, 39 Grapes.
View attachment 199111
Exercise
Pull A session. 40min treadmill. Went for a couple of shorter walks during the day.
Dropped the reps down to 15, raising the weight on the last rep push to failure.
Assisted Pull Up:
65kg x 15
65kg x 12
65kg x 11
Lat Pull down:
45kg x 15
45kg x 15
50kg x 14
Cable Row:
35kg x 15
35kg x 15
40kg x 15
Preacher Curl EZ bar:
15kg x 15
20kg x 15
25kg x 10
Hammer Curl:
7kg x 15
7kg x 15
8kg x 15
Treadmill:
40 min 16 sec 6 incline - 6km/hr - 4.02km
View attachment 199116
Sleep
7:12 min sleep. 2.5 events/hr using CPAP machine.
Decent sleep, though ideally want to be getting around 8 hours, will get into bed earlier tonight.
Supplements
1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
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) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
@kamsikazee and nice steak!
Thanks @LevButlerov I hope so brother! Working towards it.I like the pull ups assisted even, eventually you'll kill it with full range
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 16/3
Daily Log 16/3
Woke up nice and early this morning, but took a little to get going. Got into the gym for a solid leg session and 40min of treadmill. Able to up some of the weights on a few of the exercises, feeling much better with the lower reps. Felt good in the gym but my energy levels really dropped in the afternoon and felt really fatigued.
Diet was good, wondering if I should be upping the calories a little but not sure where or how because I'm feeling like I am eating enough. The food cravings in between meals are getting stronger over the last week or so.
Weekly weight in and happy to say the weight keeps coming down, but why its coming down so much has me beat, Maybe the Reta is working its magic! Down another 1.9kg.
Last week: 105.7kg (9/3/26)
Today: 103.8kg
Diet
Meal 1: Post workout protein shake and eggs for breakfast
Meal 2: Chicken sandwiches for lunch
Meal 3: Mexican style bowl with Lean beef with potatoes for dinner.
Snack 1: Store bought protein yoghurt in afternoon.
Snack 2: Greek yoghurt bowl with fruit and walnuts in evening.
Macros: 1946 calories - 231g protein - 81g Carbs - 69g fats
Bonus pics:
Breakfast (Meal 1): 210g egg whites, 1 whole egg cooked as omelette with tomato, onion and chilli.
Evening Snack (Snack 2): 150g Chobani light Greek yoghurt, 25g Walnuts, 15g Blueberries, 60g Grapes.
Exercise
Leg day. 40min treadmill. Got some extra steps in during the day.
Dropped the reps down to 15 (12 for squats), raising the weight on the last rep push to failure.
Leg extensions:
20kg x 15 - Warmup
40kg x 15
47.5kg x 15
55kg x 16 - To failure
Squat:
0kg x 15 Bar only
30kg x 12
40kg x 12
50kg x 12
Leg Press:
80kg x 15
90kg x 15
100kg x 15
Hamstring curls:
25kg x 15
30kg x 15
35kg x 12
Calf Raises:
60kg x 15
60kg x 15
70kg x 15
Treadmill:
40 min 6 sec - 6 incline - 6km/hr - 4.0km
Sleep
7:34 min sleep. 6.2 events/hr using CPAP machine.
Woke up feeling good, energy levels dropped in the afternoon. Event numbers quite high which could explain the lack of energy.
Supplements
1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
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) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
PEDs
3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth
Great drop in weight week to week, thats exactly what we want to see!
Bro massive congrats on the weight loss your so close to cracking the hundy!
Do you feel full on those calories or wanting to eat more?
@ZenithHealth Reta is kicking my arse this week hey haha
Holy! Another cracking week with a huge loss. Must be feeling great man. I guess increasing calories would be up to how you are feeling. With that much weight loss weekly you could add in some more food if you really wanted to. If you want to just keep plugging away like you are now you can just stay with what you are eating.
My energy levels drop after lunch or into the afternoon if I do leg day in the morning. Maybe just start with a banana and apple extra in the leg day? That would only be like 160-200cals extra but may give you a bit of a pick me up. Just a thought. No expert but something I would try.
Huge! Great to see that squar coming along nicely and that’s another huge week of weight loss! All props to you man you are absolutely killing it!
Great update brother. Your are doing extremely well and your weight is dropping beautifully. If food noise is starting to become more insistent might need to bump your Reta up a little.
Thanks bro.
I feel like I am eating alot. I've made small tweaks so that I'm eating high volume meals like using egg whites in morning eggs, having spud lite potatoes with dinners and it fills me up.
Food noise for craving snacks etc has been almost non existent until maybe the last week or so, but I have been working later shifts and for some reason it's the night time that I get these cravings for sweets/snacks.
Thanks brother! Feels good to see the number go down! I'm enjoying the squats too, been missing out all these years!Huge! Great to see that squar coming along nicely and that’s another huge week of weight loss! All props to you man you are absolutely killing it!
Thanks brotherGreat update brother. Your are doing extremely well and your weight is dropping beautifully. If food noise is starting to become more insistent might need to bump your Reta up a little.
I am considering in upping the Reta, but I'm planning to hold off on that until the rate of weightloss has slowed down or stagnated.
Yeah bro that was the same for me these last few weeks I had slight cravings kicking in and once I confirmed it over the course of a couple weeks I decided to up my dosage from 2mg - 3mg
I've been on 3mg for a while and it's been good. Reta is amazing.
Thanks bro, it does feel great!
I'll see how I go next leg day and if it happens again I'll look at having something pre workout. I have been hitting the gym fasted though and body feels good so I want try and keep it that way for now. Might even try a black coffee instead.
@kamsikazee
You have some amazing food pics mate, very healthy eating, impressive
You have some amazing food pics mate, very healthy eating, impressive
Thanks bro
appreciate the love!
LevButlerov
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Head Moderator
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Senior Moderator
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level up making good progress
Sub 100 by April?
Easy work brother,
You're smashing it out,
Sorry been absent on your log of late!!
Thanks brolevel up making good progress
Thanks bro! At this rate it's a possibility. Its wild even to think about it man. The last time I was under 100 was probably 17yrs ago.Sub 100 by April?
Easy work brother,
You're smashing it out,
Sorry been absent on your log of late!!
Damnnnn, cant wait to you hit it brother! Youve been absolutely killing it, a well deserved milestone for sure
I know brother I have trying to contain myself but I am so excited haha. You have played a massive part in me being able to achieve it and for that I am super grateful
LevButlerov
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My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 17/3
Daily Log 17/3
Wrapped up another PPL split yesterday, so today was rest day. I let myself sleep in and wake up naturally, which honestly felt incredible.
We had a planned power outage on the street, so with no electricity so I fired up the BBQ to cook some chicken for meal prep. Funny how quickly you realise just how much of daily life depends on power like the garage door, kettle, air fryer, oven, air con, every device we use without thinking. Take it away and suddenly you’re living like it’s 1985, that's before I was born so I'm just making an assumption haha.
Because of the late start, I ended up eating both lunch and dinner at work, but everything was prepped ahead so the diet stayed right on track.
Energy levels were back to normal today too. Whatever fatigue hit me yesterday is gone, and I’m feeling refreshed and ready to smash tomorrow morning’s gym session.
Diet
Meal 1: Protein shake and eggs for breakfast
Meal 2: Chicken sandwiches for lunch
Meal 3: Mexican style bowl with Lean beef with potatoes for dinner.
Snack 1: Store bought protein yoghurt in afternoon.
Snack 2: Store bought protein yoghurt in evening with some walnuts.
Macros: 1879 calories - 232g protein - 71g Carbs - 66g fats
Bonus pics:
Dinner (Meal 3): 250g Extra lean Beef mince, 235g spud lite potatoes, taco seasoning.
Cooking some chicken on BBQ for meal preps (Sandwiches).
Exercise
Rest day. No gym just some walking throughout the day.
Sleep
8:19 min sleep. 1.8 events/hr using CPAP machine.
Woke up naturally with no alarm clock set, feeling refreshed! Event number back down to normal.
Supplements
1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
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) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
PEDs
3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth
Keeping your macros in check while eating like a king!
First thing I notice in Aus without power is it’s too damn hot! A good idea getting the bbq out, always a great socialisation tool the bbq I think.
Yep 1985, I remember it now.. having the swing my wooden club faster than the others so I got more share of my mammoth and sabre tooth tiger meat. Oh how times have changed lol.. yeah 90s baby here
Great update brother. Btw we had power in the 70's....and the 60's...stopped use fire as that sole means of heating, cooking ect a while ago, I even gave up my T-rex for a dog.
Yeah thankfully it wasn't too hot of a day yesterday.Keeping your macros in check while eating like a king!
First thing I notice in Aus without power is it’s too damn hot! A good idea getting the bbq out, always a great socialisation tool the bbq I think.
Yep 1985, I remember it now.. having the swing my wooden club faster than the others so I got more share of my mammoth and sabre tooth tiger meat. Oh how times have changed lol.. yeah 90s baby here
Can't go wrong with a BBQ!
That's exactly how I envisioned it too lmao!
Haha thanks bro! The T-Rex would have cost you an arm and leg to feed, probably literally.Great update brother. Btw we had power in the 70's....and the 60's...stopped use fire as that sole means of heating, cooking ect a while ago, I even gave up my T-rex for a dog.
LevButlerov
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bbq looks amazing
love the foods as always!Love the meal prep brother!
Nothing better than a nice bbq, hows your weightloss been going? When you think you're ready to you should post some new progress pics, would love to see how much you've changed since your last photos!
We had a planned power outage on the street, so with no electricity so I fired up the BBQ to cook some chicken for meal prep. Funny how quickly you realise just how much of daily life depends on power like the garage door, kettle, air fryer, oven, air con, every device we use without thinking. Take it away and suddenly you’re living like it’s 1985, that's before I was born so I'm just making an assumption haha.
I'm that old that I was around for the 3 day week back in the 70's which included regular power cuts most nights
I'm that old that I was around for the 3 day week back in the 70's which included regular power cuts most nights
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