@kamsikazee Not hard at all to do food prepping and you're showing it. Chicken is not that difficult if you do it the right way. Salt and pepper does a good job of preserving it for many days. Just make sure you cook it within 24 hours after you buy it.
Bros, nothing wrong with some walking, it's some good exercise, and nothing wrong with the whole setup you have, it all looks good to me. @kamsikazee
That's awesome that you are doing great with the sleep. @kamsikazee I guess that CPAP machine really does make a difference.
Thanks bro! You should join me next time, BBQs are better with good company!bbq looks amazinglove the foods as always!
Thanks brother. I updated my weight on my weekly weigh in on the log for 16/3. Down another 1.9kg for the week, currently at 103.8kg (as of 16/3)
3 day week sounds good to me, that would leave plenty of time for gym and BBQs!
It has been going well. And good to track the quality of sleep!
I do try to buy and cook the chicken fresh on the day of the prep, sometimes they day before at most. I meal prep, refrigerate and place my food in stainless steel/plastic airtight containers.
@kamsikazee I like the training overall. Nice job laying out your PEDs. Three milligrams of RETA is a good option. It should lead to some sustained fat loss over time.
Thank Boss! Reta has been working its magic, been taking now for a few months and feel like its helping the weight drop off!
Hopefully the weather starts moderating and do more stuff. It really is nice to have a barbecue, but not when it's like super hot outside, I get it. @kamsikazee
Now that is epic food porn brother
. 
yeah storing is important to maximize shelf life. i have a vacuum sealer for fish
Do you refrigerate or freeze your fish?
Thank you brother! Learning from the best!Now that is epic food porn brother
Your are still doing a fantastic job of constantly doing the same things consistently. This is how real progress is made. Proud of you brother for this commitment to the journey
Steak went down so good. I bought a whole slab of sirloin so I'll be smashing them regularly.Love the way you’re cooking up that steak! Absolutely nailing it, you’re macros show that you don’t have to be sad and miserable to get good macros in on a cut
I like the seated dumbbell raises aswell, I might incorporate those into my next workout. Big weight there aswell
BBQ love your wayThanks bro! You should join me next time, BBQs are better with good company!
i catch, humanely kill and bleed immediately, then ice. then clean them... then vacuum seal and store in freezer. when i'm going to eat i put in fridge overnight to defrost.
Another solid update, sounds like your daughter is a fan of your workouts, keep it up my bro!
That's awesome bro. Wish I was a good fisherman! I've only been fishing a couple of times. We have the fresh fish markets here and we try to have some fish every week or two but nothing is better than catching it yourself!
Commercial fisherman do a poor job of handling The fish and fish is one of those things where less hands as better.
Yeah those poor fish would be under so much stress until they are put out of there misery being caught by commercial fisherman by being dumped into a pile of other fish and sea creatures. I wonder if that stress causes any negative chemical responses.
correct. i would not buy seafood from anywhere for that reason.
Yeah, it's an amazing drug.
Bros, for sure, you can adjust things as you go.
That's what I like to hear, keep it up.
Good luck with the Aunties brother. Navigating these challenges are something I am glad I can avoid. Have a great weekend legend
@kamsikazee Awesome update! everything is looking on point!
@kamsikazee Good work so far....keep progressing.......
Damn you’ve got a lot of fish oil you’re taking why so much?
Loving it!
Thanks. Will do
A++Thanks. Will do
It was recommended by one of the EVO bros, It's also recommended on the bottle to take that many for joint health!Damn you’ve got a lot of fish oil you’re taking why so much?
Good luck the weekend, I will also try to not indulge in the sweets. Something tells me I won’t do aswell as I plan though lol
2081 calories isnt that bad for your weight, unless you have some serious metabolic issues you definitely would still be on a caloric deficit.
Good balancing your food for the day man. Its a good thing to learn. You can just guesstimate out of the ordinary foods from events to fit your macros close enough and still enjoy your day. I like it a lot.
Thanks brother, I was pretty happy with the result of the rare cheat day! Just took a bit of forward planning to ensure it didn't blow out of proportion and ruin my progress!
Thank you my bro!Good balancing your food for the day man. Its a good thing to learn. You can just guesstimate out of the ordinary foods from events to fit your macros close enough and still enjoy your day. I like it a lot.
Your leg session numbers are going up too which is awesome.
Keep killing brother
@kamsikazee can’t beat a good rest day man. I have one coming tomorrow. Be a good day for basketball
That was an amazing effort brother to keep your diet in check yesterday. Your macros were only marginally up from normal and that food looked awesome
. To have lost nearly 20kg since December if absolutely fucking phenomenal you legend. To have now so got this.
Your day was fine bro, you could say it was a refeed day but you still had a massive deficit even if you under estimated your calories. The outcome of the day was spending a good day with family and still burning some fat! Well done!
It's amazing the PEDs we have access to today.Loving it!
love all the meals minus the donut
but I love that you're honest thats key @kamsikazee
I like the fact he can have a donut and still be good on calories and macros. For a normal bloke just trying to be a fit Dad and not a body builder, you aren't going to be eating only broccoli and chicken breast every day. At least he is learning the different calories of "cheat" food. I think the key is learning to be adaptable in your day to day life so you dont have to isolate yourself from things like family gatherings and excusing yourself to eat your own separate meals.love all the meals minus the donut
good day and keep it steady
track it with the rest of your food. Stay within your macros. Don't let a "diet" define you or isolate you from everyone in your life.
IIFYM is not the right way to go, macros and foods different. Donut vs chicken breast is different, but I do understand you and agree he does need some days off from the grindI like the fact he can have a donut and still be good on calories and macros. For a normal bloke just trying to be a fit Dad and not a body builder, you aren't going to be eating only broccoli and chicken breast every day. At least he is learning the different calories of "cheat" food. I think the key is learning to be adaptable in your day to day life so you dont have to isolate yourself from things like family gatherings and excusing yourself to eat your own separate meals.
I can understand trying to manipulate everything to perfect conditions for your goal while prepping for a bodybuilding show and having low single digit BF%. But in this case as long as you are still tracking everything and not just eating a donut and saying "fuck it, I've broken my perfect diet so screw the rest of the day" I personally think its fine.
Tldr: have the
@theJimJim EVO family respect! as long as it doesnt become habitual and ed.
Yes, i've been going down the rabbit hole of peptides which is what sparked my interest initially before finding EVO and its just amazing what is out there!
This is so true, where as in the past I would have done exactly that where going off track with a bad meal would have ended with continuing to eat like you are making up for lost time because the "damage was already done".I like the fact he can have a donut and still be good on calories and macros. For a normal bloke just trying to be a fit Dad and not a body builder, you aren't going to be eating only broccoli and chicken breast every day. At least he is learning the different calories of "cheat" food. I think the key is learning to be adaptable in your day to day life so you dont have to isolate yourself from things like family gatherings and excusing yourself to eat your own separate meals.
I can understand trying to manipulate everything to perfect conditions for your goal while prepping for a bodybuilding show and having low single digit BF%. But in this case as long as you are still tracking everything and not just eating a donut and saying "fuck it, I've broken my perfect diet so screw the rest of the day" I personally think its fine.
Tldr: have the
I absolutely agree with you @LevButlerov it was more so just damage control on cheat day. I won't make a habit of it!IIFYM is not the right way to go, macros and foods different. Donut vs chicken breast is different, but I do understand you and agree he does need some days off from the grind
Thanks bro! It was much needed! Hope you enjoyed basketball, do you play a full game?
Thanks brother! I tried to plan ahead to avoid wreaking too much havoc haha! Need to keep the progress going!That was an amazing effort brother to keep your diet in check yesterday. Your macros were only marginally up from normal and that food looked awesome
Thanks bro! I'm pretty happy with the outcome. Family time was great!Your day was fine bro, you could say it was a refeed day but you still had a massive deficit even if you under estimated your calories. The outcome of the day was spending a good day with family and still burning some fat! Well done!
Great update bro. Really have things dialled in and the mental lift you will get from a relaxing couple of days is going to be super beneficial.My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 21/3
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 103.8kg (16/03) (-18.7kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Another day filled with spending time with friends and family. Spent most of the day at home and had many visitors coming and going throughout the whole day!
Finally abit of time now to rest and watch the Aussie girls soccer team play in the AFC womens Asian cup! C'mon Matildas!!
Today was a planned rest day from the gym, with very little physical activity. Good rest for the body, diet was controlled and giving into any temptations, and believe me there was plenty.
Diet
Meal 1: Protein water and eggs
Meal 2: Chicken sandwiches
Meal 3: 1/2 Charcoal Chicken, spud lite potatoes, cabbage salad.
Snack 1: Chobani light greek yoghurt, mixed berries, walnuts
Macros: 1937 calories - 223g protein - 58g Carbs - 42g fats
View attachment 201948View attachment 201944View attachment 201945View attachment 201947View attachment 201946
Bonus pics:
Dinner (Meal 3): Had a really busy day today with family coming and going, only got to take a pic of the leftover chicken lol
View attachment 201942
Exercise
Rest day. No gym, very little physical activity.
View attachment 201943
Sleep
9:40 min sleep. 2.5 events/hr using CPAP machine.
Had a great sleep in, recharged the batteries. Probably would have slept more but got woken up by my favourite alarm clock, my daughter coming into the bed for some cuddles!
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
Thanks bro feel great with the rest!Great update bro. Really have things dialled in and the mental lift you will get from a relaxing couple of days is going to be super beneficial.
less on walking todayMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 21/3
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 103.8kg (16/03) (-18.7kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Another day filled with spending time with friends and family. Spent most of the day at home and had many visitors coming and going throughout the whole day!
Finally abit of time now to rest and watch the Aussie girls soccer team play in the AFC womens Asian cup! C'mon Matildas!!
Today was a planned rest day from the gym, with very little physical activity. Good rest for the body, diet was controlled and giving into any temptations, and believe me there was plenty.
Diet
Meal 1: Protein water and eggs
Meal 2: Chicken sandwiches
Meal 3: 1/2 Charcoal Chicken, spud lite potatoes, cabbage salad.
Snack 1: Chobani light greek yoghurt, mixed berries, walnuts
Macros: 1937 calories - 223g protein - 58g Carbs - 42g fats
View attachment 201948View attachment 201944View attachment 201945View attachment 201947View attachment 201946
Bonus pics:
Dinner (Meal 3): Had a really busy day today with family coming and going, only got to take a pic of the leftover chicken lol
View attachment 201942
Exercise
Rest day. No gym, very little physical activity.
View attachment 201943
Sleep
9:40 min sleep. 2.5 events/hr using CPAP machine.
Had a great sleep in, recharged the batteries. Probably would have slept more but got woken up by my favourite alarm clock, my daughter coming into the bed for some cuddles!
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
but consider it a light day, clean food!
I'll be back to work and routine today! I'll get plenty of extra steps in!less on walking today
awesome
Yeah it's amazing. The peptides, the more the man there is, the more they'll come up with different ones.
What are you interested in bro?
I'm all for them! Anything that helps us move forward and improve!
I am forever looking into them. But a few im looking at closely are Mots-C, CJC/IPA or Tesamorelin, BPC157 and Thymosine Alpha 1
They are definitely something special.
Awesome! I’ve used three of them and talked a lot with @HarleyGuy about what to use and how to run them.
Weights still going up for the bench impressive stuff!My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 22/3
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 103.8kg (16/03) (-18.7kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Back to work today after a few days off, it was good to be able to spend time visiting and seeing family friends. Got into the gym this morning for a Push session and finished it with 30min on the treadmill.
Had plenty of time during the day to get some extra steps in. Body and mind felt great. Energy levels were good!
Diet back to normal today!
Diet
Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken sandwiches
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad and pickles.
Snack 1: Chobani light greek yoghurt, mixed berries.
Macros: 1947 calories - 231g protein - 72g Carbs - 69g fats
View attachment 202483View attachment 202480View attachment 202481View attachment 202482View attachment 202479
Bonus pics:
Dinner (Meal 3): Generous serving 360g Sirloin steak, 220g Spud lite potatoes, Cabbage salad and pickles.
View attachment 202477
Snack: 100g Chobani light greek yoghurt, 100g mixed berries.
View attachment 202478
Exercise
Push A session. 30min treadmill. Extra steps throughout the day.
Slightly upped the weights on Bench press, and increased incline on treadmill from 6 to 7.
Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
55kg 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 14
Upright Rows:
20kg x 15
20kg x 15
25kg x 13
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 14
Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Total: 3.0km
View attachment 202490
Sleep
8:25 min sleep. 3.6 events/hr using CPAP machine.
Forgot to set an alarm so I slept a little longer than planned, luckily my daughter woke me up!
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
What are your thoughts on the one's you have taken?
Mots - C I’m only on a small dose 2mg a day. And I think I feel it but it feels minimal. Only just started tbh. NAD+ seems to give a good strong sustained energy.
Thanks bro! Pineapple sounds good too!
Nice updates bro and great job upping the weights on bench press you're pushing yourself and that's inspiring to see along with the weight loss! I'm glad the Reta is working for you and your meals are really healthy looking and colorful too!!My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 22/3
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 103.8kg (16/03) (-18.7kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Back to work today after a few days off, it was good to be able to spend time visiting and seeing family friends. Got into the gym this morning for a Push session and finished it with 30min on the treadmill.
Had plenty of time during the day to get some extra steps in. Body and mind felt great. Energy levels were good!
Diet back to normal today!
Diet
Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken sandwiches
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad and pickles.
Snack 1: Chobani light greek yoghurt, mixed berries.
Macros: 1947 calories - 231g protein - 72g Carbs - 69g fats
View attachment 202483View attachment 202480View attachment 202481View attachment 202482View attachment 202479
Bonus pics:
Dinner (Meal 3): Generous serving 360g Sirloin steak, 220g Spud lite potatoes, Cabbage salad and pickles.
View attachment 202477
Snack: 100g Chobani light greek yoghurt, 100g mixed berries.
View attachment 202478
Exercise
Push A session. 30min treadmill. Extra steps throughout the day.
Slightly upped the weights on Bench press, and increased incline on treadmill from 6 to 7.
Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
55kg 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 14
Upright Rows:
20kg x 15
20kg x 15
25kg x 13
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 14
Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Total: 3.0km
View attachment 202490
Sleep
8:25 min sleep. 3.6 events/hr using CPAP machine.
Forgot to set an alarm so I slept a little longer than planned, luckily my daughter woke me up!
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
Love this! It will serve you well in your log bro.
Yes I've been told, it's in my nature LOL. You empty out that trash
This is what gets me is the night cravings, since I've removed a lot of my night meds and increased my Reta I've been pretty good though.
You increased the proper way @Yeahnah, didn't go all in too fast.
EVO support to you bro! Let's keep going.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
You thought ahead
Great job!
Very good point @theJimJim and EVO is here for all! I'm betting over time we see it get easier and easier to avoid almost altogether as the habit of doing so gets locked in over time
Bro let's talk peps! Those are some good ones. They is like 100 of them so dive right in and learn, they're fun!
SLU-PP-332 Community Research Thread Cagrilintide with GLP1's Mito Health Community Thread How-to on mixing peptides - Do's and don'tsThanks for the tag @jenkemj and I was very happy to help. We got it figured out and there's so many more in our toolbox too when needed!
I can attest to pineapple! Great digestive. @ROIDDERS got me onto this!
Got things back.in balance beautifully bro. Nice session, nice food pornMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 22/3
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 103.8kg (16/03) (-18.7kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Back to work today after a few days off, it was good to be able to spend time visiting and seeing family friends. Got into the gym this morning for a Push session and finished it with 30min on the treadmill.
Had plenty of time during the day to get some extra steps in. Body and mind felt great. Energy levels were good!
Diet back to normal today!
Diet
Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken sandwiches
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad and pickles.
Snack 1: Chobani light greek yoghurt, mixed berries.
Macros: 1947 calories - 231g protein - 72g Carbs - 69g fats
View attachment 202483View attachment 202480View attachment 202481View attachment 202482View attachment 202479
Bonus pics:
Dinner (Meal 3): Generous serving 360g Sirloin steak, 220g Spud lite potatoes, Cabbage salad and pickles.
View attachment 202477
Snack: 100g Chobani light greek yoghurt, 100g mixed berries.
View attachment 202478
Exercise
Push A session. 30min treadmill. Extra steps throughout the day.
Slightly upped the weights on Bench press, and increased incline on treadmill from 6 to 7.
Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
55kg 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 14
Upright Rows:
20kg x 15
20kg x 15
25kg x 13
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 14
Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Total: 3.0km
View attachment 202490
Sleep
8:25 min sleep. 3.6 events/hr using CPAP machine.
Forgot to set an alarm so I slept a little longer than planned, luckily my daughter woke me up!
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
, bit of rest in between....perfect Another great update brother, its always nice having an impromptu sleep inMy Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 22/3
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 103.8kg (16/03) (-18.7kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Back to work today after a few days off, it was good to be able to spend time visiting and seeing family friends. Got into the gym this morning for a Push session and finished it with 30min on the treadmill.
Had plenty of time during the day to get some extra steps in. Body and mind felt great. Energy levels were good!
Diet back to normal today!
Diet
Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken sandwiches
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad and pickles.
Snack 1: Chobani light greek yoghurt, mixed berries.
Macros: 1947 calories - 231g protein - 72g Carbs - 69g fats
View attachment 202483View attachment 202480View attachment 202481View attachment 202482View attachment 202479
Bonus pics:
Dinner (Meal 3): Generous serving 360g Sirloin steak, 220g Spud lite potatoes, Cabbage salad and pickles.
View attachment 202477
Snack: 100g Chobani light greek yoghurt, 100g mixed berries.
View attachment 202478
Exercise
Push A session. 30min treadmill. Extra steps throughout the day.
Slightly upped the weights on Bench press, and increased incline on treadmill from 6 to 7.
Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
55kg 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 14
Upright Rows:
20kg x 15
20kg x 15
25kg x 13
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 14
Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Total: 3.0km
View attachment 202490
Sleep
8:25 min sleep. 3.6 events/hr using CPAP machine.
Forgot to set an alarm so I slept a little longer than planned, luckily my daughter woke me up!
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
I'll definitely be taking you up on your offer. I just had a quick through one of those threads, wow some great detailed information. I'll have to have a proper read when I get time after work.
Yeah I'm good until late night especially when working late. I've been on 3mg Reta for a while now. Might give it another week before looking at upping the dose.
I'll have to get my hands on some pineapple!
Thanks bro. Full steam ahead now!Got things back.in balance beautifully bro. Nice session, nice food porn
Its a great little surprise!Another great update brother, its always nice having an impromptu sleep in
Yeah that's the my main reason for wanting to add them to the stack. Its just the initial water retention that makes me hesitant, it will stall my weightloss progress. I plan to get a Dexa scan done so I can see the visceral fat levels.
Yeah I've been reading into both pro/cons of running either the GHRH and GH. Seems there is less risk and downside in the IGF even though they are less effective, and that's why I'm leaning more towards them. My goal really is to try and minimise the visceral fat levels for my cardiovascular health.
Yeah bro so I am holding an additional 2.1L since adding the tesa in this 4 week timeframe. Mentally it sucked cause all I saw was a stall but now after seeing my results on the scan with fat loss and visceral fat it’s well worth it imo + it’s just water at the end of the day and it’ll go once ya get off it.
I am very pro HGH, been on it for a while and absolutely love it (low dose about 1.5IU/day)
Nice update mate.My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 22/3
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 103.8kg (16/03) (-18.7kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Back to work today after a few days off, it was good to be able to spend time visiting and seeing family friends. Got into the gym this morning for a Push session and finished it with 30min on the treadmill.
Had plenty of time during the day to get some extra steps in. Body and mind felt great. Energy levels were good!
Diet back to normal today!
Diet
Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken sandwiches
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad and pickles.
Snack 1: Chobani light greek yoghurt, mixed berries.
Macros: 1947 calories - 231g protein - 72g Carbs - 69g fats
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Bonus pics:
Dinner (Meal 3): Generous serving 360g Sirloin steak, 220g Spud lite potatoes, Cabbage salad and pickles.
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Snack: 100g Chobani light greek yoghurt, 100g mixed berries.
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Exercise
Push A session. 30min treadmill. Extra steps throughout the day.
Slightly upped the weights on Bench press, and increased incline on treadmill from 6 to 7.
Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
55kg 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 14
Upright Rows:
20kg x 15
20kg x 15
25kg x 13
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 14
Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Total: 3.0km
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Sleep
8:25 min sleep. 3.6 events/hr using CPAP machine.
Forgot to set an alarm so I slept a little longer than planned, luckily my daughter woke me up!
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
yeah it really works. papaya too. you see digestive aids include them
Thank you for the suggestion brother! Been feeling much better working on slightly lower reps and being able to bump up the weights a little!
Do you cycle on and off or always take it?
Every bit to assist with digestion is important and something most people never consider. It never crossed my mind, or even knew what a digestive aid was before I found EVO.
Doesn't the water weight go away after a while even if your still on it? And yeah the results from the scans tell you all you need to know, if its working its good. It's FDA approved for that exact reason too.
Another consistent day, hows the Retatrutide working for you, still able to curb your hunger levels or will you up the dosage soon?
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