Approved Log Getting Fit for Fatherhood - My Weightloss Journal

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 29/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 103.3kg (23/03) (-19.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a big day today...Back to work very early this morning, lucky it was a pretty easy shift. Got to get in plenty of walking in my free time.

No gym today, planned rest and cheat day.

Came home from work and took the kids out to the local botanical gardens, weather was lovely. Got see of the wildlife, did some walking and have a play in the playground.

We had dinner plans with the Wife in the City with some friends, she has her surgery coming up in a couple of weeks so we decided to hit the town without the kids to try and keep the spirits high.

I thought I would try and mitigate the damage and did a 22hr fast. Only consuming water and black coffee throughout the day and had one meal. We went for some Japanese BBQ and made up for what I missed throughout the day. Hopefully not too much damage but we will find out in my weekly weigh in tomorrow morning.


Diet

Not tracked today. 22hour fast followed by evening meal.

Bonus pic: Dinner Japanese BBQ, plenty of Wagyu, terrible photos though I was too hungry and lighting wasn't great because of the exhaust fan.

View attachment 205811


Some photos from day out at Botanical Gardens.

View attachment 205809

Little Wallaby

View attachment 205810

Emu

View attachment 205812


Macros: Not tracked


Exercise

Planned rest day, no gym. Just some walking throughout the day.

View attachment 205813


Sleep

7:18 min sleep. 1.5 events/hr using CPAP machine.

Had an early start, took a bit of time to fall asleep but decent sleep.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Love the update bro. Japanese food porn is some of my favourites . Clever fasting as well. Really shows the progress you have made in your entire health journey. Bravo .
Love the pics. One very chill 'roo

 

[LevButlerov]

Thanks @LevButlerov What's your thoughts on the Bulgur wheat rice? Its a higher fibre option then traditional rice. I've got some meal preps done today to try moving forward, replacing the sandwiches for lunches. See below.

View attachment 205726

Bulgur is good but you need to cook it longer but has an interesting taste @kamsikazee

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 29/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 103.3kg (23/03) (-19.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a big day today...Back to work very early this morning, lucky it was a pretty easy shift. Got to get in plenty of walking in my free time.

No gym today, planned rest and cheat day.

Came home from work and took the kids out to the local botanical gardens, weather was lovely. Got see of the wildlife, did some walking and have a play in the playground.

We had dinner plans with the Wife in the City with some friends, she has her surgery coming up in a couple of weeks so we decided to hit the town without the kids to try and keep the spirits high.

I thought I would try and mitigate the damage and did a 22hr fast. Only consuming water and black coffee throughout the day and had one meal. We went for some Japanese BBQ and made up for what I missed throughout the day. Hopefully not too much damage but we will find out in my weekly weigh in tomorrow morning.


Diet

Not tracked today. 22hour fast followed by evening meal.

Bonus pic: Dinner Japanese BBQ, plenty of Wagyu, terrible photos though I was too hungry and lighting wasn't great because of the exhaust fan.

View attachment 205811


Some photos from day out at Botanical Gardens.

View attachment 205809

Little Wallaby

View attachment 205810

Emu

View attachment 205812


Macros: Not tracked


Exercise

Planned rest day, no gym. Just some walking throughout the day.

View attachment 205813


Sleep

7:18 min sleep. 1.5 events/hr using CPAP machine.

Had an early start, took a bit of time to fall asleep but decent sleep.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

wallaby and an emu lol best pics @kamsikazee very nice nature and love that BBQ I'd eat it easy now.

clean day!

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

 

[rizzlekdizzle]

Looks like a Nice day out. Japanese bbq is so good

 

[kamsikazee]

Bulgur is good but you need to cook it longer but has an interesting taste @kamsikazee

Glad you approve of it.

My wife does a great job cooking it, she stews it with tomatoes, onions, garlic and probably a few other ingredients. Its definitely an acquired taste but something I've grown up eating.

 

[kamsikazee]

Looks like a Nice day out. Japanese bbq is so good

Can't go wrong with Japanese BBQ!

 

[LevButlerov]

Glad you approve of it.

My wife does a great job cooking it, she stews it with tomatoes, onions, garlic and probably a few other ingredients. Its definitely an acquired taste but something I've grown up eating.

lets see how it goes once you try it

 

[Grumpy]

Cant beat a good Japanese BBQ get some nice waygu going

 

[kamsikazee]

Cant beat a good Japanese BBQ get some nice waygu going

Yeah the one we went to in the City had the premium Wagyu with some MB8-9 cuts. Was fantastic!

 

[Grumpy]

Yeah the one we went to in the City had the premium Wagyu with some MB8-9 cuts. Was fantastic!

Nice love waygu

 

[waggat]

Nice work with the 17k steps mate. Sounds like a nice day out with the family.

Awesome that you planned for the Japanese BBQ by fasting. Would have made it taste so nice!

 

[kamsikazee]

Nice work with the 17k steps mate. Sounds like a nice day out with the family.

Awesome that you planned for the Japanese BBQ by fasting. Would have made it taste so nice!

Thanks bro. Yeah didn't want to stop the momentum on the scales. Weighed in this morning and looks like I was able to get away with having the cheat meal. Will post update tonight.

I'm sure it would have done the body some good by having the fast too. Probably should do one every so often.

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 30/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had an awesome night last night, nothing like a "guilt free" cheat meal to reset the soul. But today it was straight back into grind mode, full throttle, eyes on the goals.

Hit the gym first thing for a Push session followed by 30 minutes on the treadmill. Took a minute to warm up, but once I found my rhythm the session felt solid. Got some walking in throughout the day too, even if it wasn’t quite as much as I’d hoped.

Energy was steady all day, diet stayed tight, and I can definitely feel the bump in Reta kicking in. No cravings between meals, and I actually forgot about my snacks until later.

Momentum’s building. Now it’s just about keeping the foot on the gas and stacking these days together.


Weekly weight in and absolutely delighted that even with a cheat day I made great progress on the scales this week. I wonder if there was extra water retention during last weeks weigh in, or did the whole day of fasting yesterday help.... Anyways now to the results.

Last week: 103.3kg (23/3/26)

Today: 101.6kg (-1.7kg)

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: 95% lean beef mince, bulgur wheat rice (new addition to lunch meal preps replacing sandwiches)
Meal 3: 95% lean beef mince, spud lite potatoes, broccolini and corn.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1733 calories - 224g protein - 78g Carbs - 51g fats



Bonus pics:

Dinner: (Meal 3) 275g Lean beef mince, 205g Spud lite potatoes, corn and broccolini with Franks red hot sauce.



Lunch: (Meal 2) 250g lean beef mince, 3/4 cup Bulgur wheat rice.

Doesn't look pretty but it was tasty and filling. Better macros then sandwiches.

548 Calories - 73g protein - 26g carbs - 16g fat




Exercise

Push A session. 30min treadmill.

Got a decent workout, didn't adjust any weights from the last session. I did reduced the sets for shoulder press from 3 to 2.

Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
55kg x 13 To failure

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine:
25kg x 12
30kg x 14

Upright Rows:
20kg x 15
20kg x 15
25kg x 14

Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 14

Treadmill:
30 min 4 sec 7 incline - 6km/hr - 3.0km




Sleep

7:20 min sleep. 1.9 events/hr using CPAP machine.

Decent sleep.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 30/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had an awesome night last night, nothing like a "guilt free" cheat meal to reset the soul. But today it was straight back into grind mode, full throttle, eyes on the goals.

Hit the gym first thing for a Push session followed by 30 minutes on the treadmill. Took a minute to warm up, but once I found my rhythm the session felt solid. Got some walking in throughout the day too, even if it wasn’t quite as much as I’d hoped.

Energy was steady all day, diet stayed tight, and I can definitely feel the bump in Reta kicking in. No cravings between meals, and I actually forgot about my snacks until later.

Momentum’s building. Now it’s just about keeping the foot on the gas and stacking these days together.


Weekly weight in and absolutely delighted that even with a cheat day I made great progress on the scales this week. I wonder if there was extra water retention during last weeks weigh in, or did the whole day of fasting yesterday help.... Anyways now to the results.

Last week: 103.3kg (23/3/26)

Today: 101.6kg (-1.7kg)

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: 95% lean beef mince, bulgur wheat rice (new addition to lunch meal preps replacing sandwiches)
Meal 3: 95% lean beef mince, spud lite potatoes, broccolini and corn.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1733 calories - 224g protein - 78g Carbs - 51g fats

View attachment 206389View attachment 206394View attachment 206390View attachment 206392View attachment 206393

Bonus pics:

Dinner: (Meal 3) 275g Lean beef mince, 205g Spud lite potatoes, corn and broccolini with Franks red hot sauce.

View attachment 206388

Lunch: (Meal 2) 250g lean beef mince, 3/4 cup Bulgur wheat rice.

Doesn't look pretty but it was tasty and filling. Better macros then sandwiches.

548 Calories - 73g protein - 26g carbs - 16g fat

View attachment 206387


Exercise

Push A session. 30min treadmill.

Got a decent workout, didn't adjust any weights from the last session. I did reduced the sets for shoulder press from 3 to 2.

Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
55kg x 13 To failure

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine:
25kg x 12
30kg x 14

Upright Rows:
20kg x 15
20kg x 15
25kg x 14

Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 14

Treadmill:
30 min 4 sec 7 incline - 6km/hr - 3.0km

View attachment 206391


Sleep

7:20 min sleep. 1.9 events/hr using CPAP machine.

Decent sleep.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Another great weightloss result my bro, almost 2kg a week is right where you wanna be

 

[kamsikazee]

Another great weightloss result my bro, almost 2kg a week is right where you wanna be

Absolutely stoked brother! I was honestly shocked when I seen it, I jumped back on 2 more times to make sure it wasn't a mistake

 

[CookieBaah]

Weekly weight in and absolutely delighted that even with a cheat day I made great progress on the scales this week. I wonder if there was extra water retention during last weeks weigh in, or did the whole day of fasting yesterday help.... Anyways now to the results.

Last week: 103.3kg (23/3/26)

Today: 101.6kg (-1.7kg)

Absolutely superb work brother,
You are fkn locked in!!

Keep on chipping away

 

[theJimJim]

Absolute machine getting it done!
Little easy way to add more flavour if you are feeling something different with the mince meal. I like to add American mustard as it doesn't use many calories and burger pickles from coles. Even some tomatoe ketchup if you feel the need. Its like eating a burger without all the crap haha

 

[theJimJim]

Oh one thing I just noticed even though I dont think its a huge deal, but you should probably have your multivitamin with a meal that has some fat. The fat soluble vitamins will absorb better, vit A, D, E and K

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 30/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had an awesome night last night, nothing like a "guilt free" cheat meal to reset the soul. But today it was straight back into grind mode, full throttle, eyes on the goals.

Hit the gym first thing for a Push session followed by 30 minutes on the treadmill. Took a minute to warm up, but once I found my rhythm the session felt solid. Got some walking in throughout the day too, even if it wasn’t quite as much as I’d hoped.

Energy was steady all day, diet stayed tight, and I can definitely feel the bump in Reta kicking in. No cravings between meals, and I actually forgot about my snacks until later.

Momentum’s building. Now it’s just about keeping the foot on the gas and stacking these days together.


Weekly weight in and absolutely delighted that even with a cheat day I made great progress on the scales this week. I wonder if there was extra water retention during last weeks weigh in, or did the whole day of fasting yesterday help.... Anyways now to the results.

Last week: 103.3kg (23/3/26)

Today: 101.6kg (-1.7kg)

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: 95% lean beef mince, bulgur wheat rice (new addition to lunch meal preps replacing sandwiches)
Meal 3: 95% lean beef mince, spud lite potatoes, broccolini and corn.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1733 calories - 224g protein - 78g Carbs - 51g fats

View attachment 206389View attachment 206394View attachment 206390View attachment 206392View attachment 206393

Bonus pics:

Dinner: (Meal 3) 275g Lean beef mince, 205g Spud lite potatoes, corn and broccolini with Franks red hot sauce.

View attachment 206388

Lunch: (Meal 2) 250g lean beef mince, 3/4 cup Bulgur wheat rice.

Doesn't look pretty but it was tasty and filling. Better macros then sandwiches.

548 Calories - 73g protein - 26g carbs - 16g fat

View attachment 206387


Exercise

Push A session. 30min treadmill.

Got a decent workout, didn't adjust any weights from the last session. I did reduced the sets for shoulder press from 3 to 2.

Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
55kg x 13 To failure

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine:
25kg x 12
30kg x 14

Upright Rows:
20kg x 15
20kg x 15
25kg x 14

Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 14

Treadmill:
30 min 4 sec 7 incline - 6km/hr - 3.0km

View attachment 206391


Sleep

7:20 min sleep. 1.9 events/hr using CPAP machine.

Decent sleep.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Outstanding that you have dropped again. Goal is sooooo very close, better have a new one ready .
It amazing how a cheat meal can do this. Happens all the time to the brothers and sisters.
Reta increase will help here as well. Going to be a fun week to see what unfolds legend

 

[kamsikazee]

Absolutely superb work brother,
You are fkn locked in!!

Keep on chipping away

Thanks bro! Time to get it!

 

[kamsikazee]

Absolute machine getting it done!
Little easy way to add more flavour if you are feeling something different with the mince meal. I like to add American mustard as it doesn't use many calories and burger pickles from coles. Even some tomatoe ketchup if you feel the need. Its like eating a burger without all the crap haha

That's a great suggestion. I did use some of the mingle taco seasoning and cooked the mince with tomatoes and onion, was disappointed with the flavour of the seasoning it's only very subtle. Only issue is I take these to work and I'm always on the move so I'd need to carry it around with me everywhere.

Oh one thing I just noticed even though I dont think its a huge deal, but you should probably have your multivitamin with a meal that has some fat. The fat soluble vitamins will absorb better, vit A, D, E and K

Alright sweet I'll start taking it together with my breakfast. Thanks bro

 

[kamsikazee]

Outstanding that you have dropped again. Goal is sooooo very close, better have a new one ready .
It amazing how a cheat meal can do this. Happens all the time to the brothers and sisters.
Reta increase will help here as well. Going to be a fun week to see what unfolds legend

I was certainly surprised. Don't feel so guilty anymore, obviously won't make it a regular thing.

Excited to keep pushing towards this goal!

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 30/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had an awesome night last night, nothing like a "guilt free" cheat meal to reset the soul. But today it was straight back into grind mode, full throttle, eyes on the goals.

Hit the gym first thing for a Push session followed by 30 minutes on the treadmill. Took a minute to warm up, but once I found my rhythm the session felt solid. Got some walking in throughout the day too, even if it wasn’t quite as much as I’d hoped.

Energy was steady all day, diet stayed tight, and I can definitely feel the bump in Reta kicking in. No cravings between meals, and I actually forgot about my snacks until later.

Momentum’s building. Now it’s just about keeping the foot on the gas and stacking these days together.


Weekly weight in and absolutely delighted that even with a cheat day I made great progress on the scales this week. I wonder if there was extra water retention during last weeks weigh in, or did the whole day of fasting yesterday help.... Anyways now to the results.

Last week: 103.3kg (23/3/26)

Today: 101.6kg (-1.7kg)

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: 95% lean beef mince, bulgur wheat rice (new addition to lunch meal preps replacing sandwiches)
Meal 3: 95% lean beef mince, spud lite potatoes, broccolini and corn.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1733 calories - 224g protein - 78g Carbs - 51g fats

View attachment 206389View attachment 206394View attachment 206390View attachment 206392View attachment 206393

Bonus pics:

Dinner: (Meal 3) 275g Lean beef mince, 205g Spud lite potatoes, corn and broccolini with Franks red hot sauce.

View attachment 206388

Lunch: (Meal 2) 250g lean beef mince, 3/4 cup Bulgur wheat rice.

Doesn't look pretty but it was tasty and filling. Better macros then sandwiches.

548 Calories - 73g protein - 26g carbs - 16g fat

View attachment 206387


Exercise

Push A session. 30min treadmill.

Got a decent workout, didn't adjust any weights from the last session. I did reduced the sets for shoulder press from 3 to 2.

Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
55kg x 13 To failure

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine:
25kg x 12
30kg x 14

Upright Rows:
20kg x 15
20kg x 15
25kg x 14

Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 14

Treadmill:
30 min 4 sec 7 incline - 6km/hr - 3.0km

View attachment 206391


Sleep

7:20 min sleep. 1.9 events/hr using CPAP machine.

Decent sleep.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

smashed it again love your meal pics each time

 

[kamsikazee]

smashed it again love your meal pics each time

Thanks Lev!! I'm loving the new lunches, Bulgur wheat rice with lean beef mince! So far so good!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 31/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Early start at work this morning, so got into the gym nice and early! Pull day today and 30min on the treadmill.

Big day for cardio today, I had quite a bit of spare time during working hours and got in plenty of extra steps, and had Soccer in the evening, 90mins of blood, sweat and tears of joy. I am absolutely buggered as I post this update. Not sure how I am getting in the gym to workout legs tomorrow.

I've got 2 days off work so time to relax abit. Will see how the body pulls up from tonight and take it from there. Enjoying the recent change to my meal prepped lunches, filling, better macros then sandwiches, and eliminated the processed food (bread) from the diet. Calories are a little lower though so I added avocado to breakfast this morning. Seeing where I can make adjustments, the Reta increase has definitely kicked in, not feeling the same food noise.

Diet

Meal 1: Post workout Protein shake and eggs and avocado.
Meal 2: 95% lean beef mince, bulgur wheat rice
Meal 3: Lean diced lamb, bulgur wheat rice, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with mixed berries and walnuts.


Macros: 1784 calories - 212g protein - 77g Carbs - 61g fats



Bonus pics:

Breakfast: (Meal 1) 220g egg whites, 1 whole egg (60g), chopped up fresh chilli, tomato and onion plus 50g Avocado



Evening snack: (Snack 2) 155g Chobani light greek yoghurt, 165g mixed berries, 20g walnuts.




Exercise

Pull A session and 30min treadmill at gym. 90 Soccer in evening. Steps throughout the day.

Small increase to weight on last set in Hammer curls.

Assisted Pull Up:
60kg x 14
60kg x 12
60kg x 11

Lat Pull down:
40kg 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
20kg x 15

Hammer Curl:
8kg x 15
8kg x 15
9kg x 14

Treadmill:
30 min 15 sec 7 incline - 6km/hr - 3.04km



Sleep

7:06 min sleep. 1.1 events/hr using CPAP machine.

Good numbers on CPAP, not as much sleep as I would have liked but had to get up early. Felt well rested though, woke up before the alarm clock.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

 

[theJimJim]

Great workout mate! And holy steps! Great work. How are you feeling cardio wise? Bet you are feeling so much better since dropping a few kegs.

 

[kamsikazee]

Great workout mate! And holy steps! Great work. How are you feeling cardio wise? Bet you are feeling so much better since dropping a few kegs.

Definitely moving and feeling much better. I'm in a world of pain right now from soccer though

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 31/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Early start at work this morning, so got into the gym nice and early! Pull day today and 30min on the treadmill.

Big day for cardio today, I had quite a bit of spare time during working hours and got in plenty of extra steps, and had Soccer in the evening, 90mins of blood, sweat and tears of joy. I am absolutely buggered as I post this update. Not sure how I am getting in the gym to workout legs tomorrow.

I've got 2 days off work so time to relax abit. Will see how the body pulls up from tonight and take it from there. Enjoying the recent change to my meal prepped lunches, filling, better macros then sandwiches, and eliminated the processed food (bread) from the diet. Calories are a little lower though so I added avocado to breakfast this morning. Seeing where I can make adjustments, the Reta increase has definitely kicked in, not feeling the same food noise.

Diet

Meal 1: Post workout Protein shake and eggs and avocado.
Meal 2: 95% lean beef mince, bulgur wheat rice
Meal 3: Lean diced lamb, bulgur wheat rice, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with mixed berries and walnuts.


Macros: 1784 calories - 212g protein - 77g Carbs - 61g fats

View attachment 206888View attachment 206884View attachment 206889View attachment 206890View attachment 206887

Bonus pics:

Breakfast: (Meal 1) 220g egg whites, 1 whole egg (60g), chopped up fresh chilli, tomato and onion plus 50g Avocado

View attachment 206883

Evening snack: (Snack 2) 155g Chobani light greek yoghurt, 165g mixed berries, 20g walnuts.

View attachment 206886


Exercise

Pull A session and 30min treadmill at gym. 90 Soccer in evening. Steps throughout the day.

Small increase to weight on last set in Hammer curls.

Assisted Pull Up:
60kg x 14
60kg x 12
60kg x 11

Lat Pull down:
40kg 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
20kg x 15

Hammer Curl:
8kg x 15
8kg x 15
9kg x 14

Treadmill:
30 min 15 sec 7 incline - 6km/hr - 3.04km

View attachment 206885

Sleep

7:06 min sleep. 1.1 events/hr using CPAP machine.

Good numbers on CPAP, not as much sleep as I would have liked but had to get up early. Felt well rested though, woke up before the alarm clock.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

2 whole days off work? Thats gotta be some kind of record for you

 

[kamsikazee]

2 whole days off work? Thats gotta be some kind of record for you

Don't jinx it mate, they might call me in tomorrow!

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 31/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Early start at work this morning, so got into the gym nice and early! Pull day today and 30min on the treadmill.

Big day for cardio today, I had quite a bit of spare time during working hours and got in plenty of extra steps, and had Soccer in the evening, 90mins of blood, sweat and tears of joy. I am absolutely buggered as I post this update. Not sure how I am getting in the gym to workout legs tomorrow.

I've got 2 days off work so time to relax abit. Will see how the body pulls up from tonight and take it from there. Enjoying the recent change to my meal prepped lunches, filling, better macros then sandwiches, and eliminated the processed food (bread) from the diet. Calories are a little lower though so I added avocado to breakfast this morning. Seeing where I can make adjustments, the Reta increase has definitely kicked in, not feeling the same food noise.

Diet

Meal 1: Post workout Protein shake and eggs and avocado.
Meal 2: 95% lean beef mince, bulgur wheat rice
Meal 3: Lean diced lamb, bulgur wheat rice, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with mixed berries and walnuts.


Macros: 1784 calories - 212g protein - 77g Carbs - 61g fats

View attachment 206888View attachment 206884View attachment 206889View attachment 206890View attachment 206887

Bonus pics:

Breakfast: (Meal 1) 220g egg whites, 1 whole egg (60g), chopped up fresh chilli, tomato and onion plus 50g Avocado

View attachment 206883

Evening snack: (Snack 2) 155g Chobani light greek yoghurt, 165g mixed berries, 20g walnuts.

View attachment 206886


Exercise

Pull A session and 30min treadmill at gym. 90 Soccer in evening. Steps throughout the day.

Small increase to weight on last set in Hammer curls.

Assisted Pull Up:
60kg x 14
60kg x 12
60kg x 11

Lat Pull down:
40kg 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
20kg x 15

Hammer Curl:
8kg x 15
8kg x 15
9kg x 14

Treadmill:
30 min 15 sec 7 incline - 6km/hr - 3.04km

View attachment 206885

Sleep

7:06 min sleep. 1.1 events/hr using CPAP machine.

Good numbers on CPAP, not as much sleep as I would have liked but had to get up early. Felt well rested though, woke up before the alarm clock.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Great back session brother and that coupled with a 90 month game of football will burn those cals right up. Can't skip leg day though .
Food porn is epic

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 31/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Early start at work this morning, so got into the gym nice and early! Pull day today and 30min on the treadmill.

Big day for cardio today, I had quite a bit of spare time during working hours and got in plenty of extra steps, and had Soccer in the evening, 90mins of blood, sweat and tears of joy. I am absolutely buggered as I post this update. Not sure how I am getting in the gym to workout legs tomorrow.

I've got 2 days off work so time to relax abit. Will see how the body pulls up from tonight and take it from there. Enjoying the recent change to my meal prepped lunches, filling, better macros then sandwiches, and eliminated the processed food (bread) from the diet. Calories are a little lower though so I added avocado to breakfast this morning. Seeing where I can make adjustments, the Reta increase has definitely kicked in, not feeling the same food noise.

Diet

Meal 1: Post workout Protein shake and eggs and avocado.
Meal 2: 95% lean beef mince, bulgur wheat rice
Meal 3: Lean diced lamb, bulgur wheat rice, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with mixed berries and walnuts.


Macros: 1784 calories - 212g protein - 77g Carbs - 61g fats

View attachment 206888View attachment 206884View attachment 206889View attachment 206890View attachment 206887

Bonus pics:

Breakfast: (Meal 1) 220g egg whites, 1 whole egg (60g), chopped up fresh chilli, tomato and onion plus 50g Avocado

View attachment 206883

Evening snack: (Snack 2) 155g Chobani light greek yoghurt, 165g mixed berries, 20g walnuts.

View attachment 206886


Exercise

Pull A session and 30min treadmill at gym. 90 Soccer in evening. Steps throughout the day.

Small increase to weight on last set in Hammer curls.

Assisted Pull Up:
60kg x 14
60kg x 12
60kg x 11

Lat Pull down:
40kg 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
20kg x 15

Hammer Curl:
8kg x 15
8kg x 15
9kg x 14

Treadmill:
30 min 15 sec 7 incline - 6km/hr - 3.04km

View attachment 206885

Sleep

7:06 min sleep. 1.1 events/hr using CPAP machine.

Good numbers on CPAP, not as much sleep as I would have liked but had to get up early. Felt well rested though, woke up before the alarm clock.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

assisted pull ups perfect love seeing more of them @kamsikazee CPAP is a win lets keep going with it.

love the meals clean and your steps are crazy high! wow! amazing.

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

 

[LH5515]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 31/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Early start at work this morning, so got into the gym nice and early! Pull day today and 30min on the treadmill.

Big day for cardio today, I had quite a bit of spare time during working hours and got in plenty of extra steps, and had Soccer in the evening, 90mins of blood, sweat and tears of joy. I am absolutely buggered as I post this update. Not sure how I am getting in the gym to workout legs tomorrow.

I've got 2 days off work so time to relax abit. Will see how the body pulls up from tonight and take it from there. Enjoying the recent change to my meal prepped lunches, filling, better macros then sandwiches, and eliminated the processed food (bread) from the diet. Calories are a little lower though so I added avocado to breakfast this morning. Seeing where I can make adjustments, the Reta increase has definitely kicked in, not feeling the same food noise.

Diet

Meal 1: Post workout Protein shake and eggs and avocado.
Meal 2: 95% lean beef mince, bulgur wheat rice
Meal 3: Lean diced lamb, bulgur wheat rice, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with mixed berries and walnuts.


Macros: 1784 calories - 212g protein - 77g Carbs - 61g fats

View attachment 206888View attachment 206884View attachment 206889View attachment 206890View attachment 206887

Bonus pics:

Breakfast: (Meal 1) 220g egg whites, 1 whole egg (60g), chopped up fresh chilli, tomato and onion plus 50g Avocado

View attachment 206883

Evening snack: (Snack 2) 155g Chobani light greek yoghurt, 165g mixed berries, 20g walnuts.

View attachment 206886


Exercise

Pull A session and 30min treadmill at gym. 90 Soccer in evening. Steps throughout the day.

Small increase to weight on last set in Hammer curls.

Assisted Pull Up:
60kg x 14
60kg x 12
60kg x 11

Lat Pull down:
40kg 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
20kg x 15

Hammer Curl:
8kg x 15
8kg x 15
9kg x 14

Treadmill:
30 min 15 sec 7 incline - 6km/hr - 3.04km

View attachment 206885

Sleep

7:06 min sleep. 1.1 events/hr using CPAP machine.

Good numbers on CPAP, not as much sleep as I would have liked but had to get up early. Felt well rested though, woke up before the alarm clock.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Awesome update brother! Love the level of details you’ve provided here

26k steps is crazy! Love this

Really like this session. Nice volume bro!

 

[Grumpy]

Good looking meals
26k steps definitely a win
Solid training

 

[waggat]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 31/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Early start at work this morning, so got into the gym nice and early! Pull day today and 30min on the treadmill.

Big day for cardio today, I had quite a bit of spare time during working hours and got in plenty of extra steps, and had Soccer in the evening, 90mins of blood, sweat and tears of joy. I am absolutely buggered as I post this update. Not sure how I am getting in the gym to workout legs tomorrow.

I've got 2 days off work so time to relax abit. Will see how the body pulls up from tonight and take it from there. Enjoying the recent change to my meal prepped lunches, filling, better macros then sandwiches, and eliminated the processed food (bread) from the diet. Calories are a little lower though so I added avocado to breakfast this morning. Seeing where I can make adjustments, the Reta increase has definitely kicked in, not feeling the same food noise.

Diet

Meal 1: Post workout Protein shake and eggs and avocado.
Meal 2: 95% lean beef mince, bulgur wheat rice
Meal 3: Lean diced lamb, bulgur wheat rice, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with mixed berries and walnuts.


Macros: 1784 calories - 212g protein - 77g Carbs - 61g fats

View attachment 206888View attachment 206884View attachment 206889View attachment 206890View attachment 206887

Bonus pics:

Breakfast: (Meal 1) 220g egg whites, 1 whole egg (60g), chopped up fresh chilli, tomato and onion plus 50g Avocado

View attachment 206883

Evening snack: (Snack 2) 155g Chobani light greek yoghurt, 165g mixed berries, 20g walnuts.

View attachment 206886


Exercise

Pull A session and 30min treadmill at gym. 90 Soccer in evening. Steps throughout the day.

Small increase to weight on last set in Hammer curls.

Assisted Pull Up:
60kg x 14
60kg x 12
60kg x 11

Lat Pull down:
40kg 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
20kg x 15

Hammer Curl:
8kg x 15
8kg x 15
9kg x 14

Treadmill:
30 min 15 sec 7 incline - 6km/hr - 3.04km

View attachment 206885

Sleep

7:06 min sleep. 1.1 events/hr using CPAP machine.

Good numbers on CPAP, not as much sleep as I would have liked but had to get up early. Felt well rested though, woke up before the alarm clock.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Awesome work with all those steps! Can see why you're buggered for sure. With the days off can you sleep in a bit?

Workout looks awesome mate.

Meals look good too. Agree that you need to get the cals up a bit. Protein is good at 200g. How do you do with carbs? That's where I'd be making the increase.

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 30/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had an awesome night last night, nothing like a "guilt free" cheat meal to reset the soul. But today it was straight back into grind mode, full throttle, eyes on the goals.

Hit the gym first thing for a Push session followed by 30 minutes on the treadmill. Took a minute to warm up, but once I found my rhythm the session felt solid. Got some walking in throughout the day too, even if it wasn’t quite as much as I’d hoped.

Energy was steady all day, diet stayed tight, and I can definitely feel the bump in Reta kicking in. No cravings between meals, and I actually forgot about my snacks until later.

Momentum’s building. Now it’s just about keeping the foot on the gas and stacking these days together.


Weekly weight in and absolutely delighted that even with a cheat day I made great progress on the scales this week. I wonder if there was extra water retention during last weeks weigh in, or did the whole day of fasting yesterday help.... Anyways now to the results.

Last week: 103.3kg (23/3/26)

Today: 101.6kg (-1.7kg)

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: 95% lean beef mince, bulgur wheat rice (new addition to lunch meal preps replacing sandwiches)
Meal 3: 95% lean beef mince, spud lite potatoes, broccolini and corn.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1733 calories - 224g protein - 78g Carbs - 51g fats

View attachment 206389View attachment 206394View attachment 206390View attachment 206392View attachment 206393

Bonus pics:

Dinner: (Meal 3) 275g Lean beef mince, 205g Spud lite potatoes, corn and broccolini with Franks red hot sauce.

View attachment 206388

Lunch: (Meal 2) 250g lean beef mince, 3/4 cup Bulgur wheat rice.

Doesn't look pretty but it was tasty and filling. Better macros then sandwiches.

548 Calories - 73g protein - 26g carbs - 16g fat

View attachment 206387


Exercise

Push A session. 30min treadmill.

Got a decent workout, didn't adjust any weights from the last session. I did reduced the sets for shoulder press from 3 to 2.

Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
55kg x 13 To failure

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine:
25kg x 12
30kg x 14

Upright Rows:
20kg x 15
20kg x 15
25kg x 14

Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 14

Treadmill:
30 min 4 sec 7 incline - 6km/hr - 3.0km

View attachment 206391


Sleep

7:20 min sleep. 1.9 events/hr using CPAP machine.

Decent sleep.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Great weekly weigh in!

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 31/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Early start at work this morning, so got into the gym nice and early! Pull day today and 30min on the treadmill.

Big day for cardio today, I had quite a bit of spare time during working hours and got in plenty of extra steps, and had Soccer in the evening, 90mins of blood, sweat and tears of joy. I am absolutely buggered as I post this update. Not sure how I am getting in the gym to workout legs tomorrow.

I've got 2 days off work so time to relax abit. Will see how the body pulls up from tonight and take it from there. Enjoying the recent change to my meal prepped lunches, filling, better macros then sandwiches, and eliminated the processed food (bread) from the diet. Calories are a little lower though so I added avocado to breakfast this morning. Seeing where I can make adjustments, the Reta increase has definitely kicked in, not feeling the same food noise.

Diet

Meal 1: Post workout Protein shake and eggs and avocado.
Meal 2: 95% lean beef mince, bulgur wheat rice
Meal 3: Lean diced lamb, bulgur wheat rice, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with mixed berries and walnuts.


Macros: 1784 calories - 212g protein - 77g Carbs - 61g fats

View attachment 206888View attachment 206884View attachment 206889View attachment 206890View attachment 206887

Bonus pics:

Breakfast: (Meal 1) 220g egg whites, 1 whole egg (60g), chopped up fresh chilli, tomato and onion plus 50g Avocado

View attachment 206883

Evening snack: (Snack 2) 155g Chobani light greek yoghurt, 165g mixed berries, 20g walnuts.

View attachment 206886


Exercise

Pull A session and 30min treadmill at gym. 90 Soccer in evening. Steps throughout the day.

Small increase to weight on last set in Hammer curls.

Assisted Pull Up:
60kg x 14
60kg x 12
60kg x 11

Lat Pull down:
40kg 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
20kg x 15

Hammer Curl:
8kg x 15
8kg x 15
9kg x 14

Treadmill:
30 min 15 sec 7 incline - 6km/hr - 3.04km

View attachment 206885

Sleep

7:06 min sleep. 1.1 events/hr using CPAP machine.

Good numbers on CPAP, not as much sleep as I would have liked but had to get up early. Felt well rested though, woke up before the alarm clock.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Nice to see the strength coming together in the lat pulldown and assisted pull up

 

[rizzlekdizzle]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 31/3​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Early start at work this morning, so got into the gym nice and early! Pull day today and 30min on the treadmill.

Big day for cardio today, I had quite a bit of spare time during working hours and got in plenty of extra steps, and had Soccer in the evening, 90mins of blood, sweat and tears of joy. I am absolutely buggered as I post this update. Not sure how I am getting in the gym to workout legs tomorrow.

I've got 2 days off work so time to relax abit. Will see how the body pulls up from tonight and take it from there. Enjoying the recent change to my meal prepped lunches, filling, better macros then sandwiches, and eliminated the processed food (bread) from the diet. Calories are a little lower though so I added avocado to breakfast this morning. Seeing where I can make adjustments, the Reta increase has definitely kicked in, not feeling the same food noise.

Diet

Meal 1: Post workout Protein shake and eggs and avocado.
Meal 2: 95% lean beef mince, bulgur wheat rice
Meal 3: Lean diced lamb, bulgur wheat rice, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with mixed berries and walnuts.


Macros: 1784 calories - 212g protein - 77g Carbs - 61g fats

View attachment 206888View attachment 206884View attachment 206889View attachment 206890View attachment 206887

Bonus pics:

Breakfast: (Meal 1) 220g egg whites, 1 whole egg (60g), chopped up fresh chilli, tomato and onion plus 50g Avocado

View attachment 206883

Evening snack: (Snack 2) 155g Chobani light greek yoghurt, 165g mixed berries, 20g walnuts.

View attachment 206886


Exercise

Pull A session and 30min treadmill at gym. 90 Soccer in evening. Steps throughout the day.

Small increase to weight on last set in Hammer curls.

Assisted Pull Up:
60kg x 14
60kg x 12
60kg x 11

Lat Pull down:
40kg 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
20kg x 15

Hammer Curl:
8kg x 15
8kg x 15
9kg x 14

Treadmill:
30 min 15 sec 7 incline - 6km/hr - 3.04km

View attachment 206885

Sleep

7:06 min sleep. 1.1 events/hr using CPAP machine.

Good numbers on CPAP, not as much sleep as I would have liked but had to get up early. Felt well rested though, woke up before the alarm clock.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

meals look good - and great to see pull-ups in there lots of people avoid them (mainly because they are hard!)

 

[kamsikazee]

Great back session brother and that coupled with a 90 month game of football will burn those cals right up. Can't skip leg day though .
Food porn is epic

Thanks brother. I went to bed with the intention to skip but your message made me feel guilty haha.

 

[kamsikazee]

assisted pull ups perfect love seeing more of them @kamsikazee CPAP is a win lets keep going with it.

love the meals clean and your steps are crazy high! wow! amazing.

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

Thanks brother! Back to playing soccer once a week so hopefully can hit similar numbers on those days.

 

[kamsikazee]

Awesome update brother! Love the level of details you’ve provided here

26k steps is crazy! Love this

Really like this session. Nice volume bro!

Appreciate the love brother! I try to open and lay it all out.

 

[kamsikazee]

Great weekly weigh in!

Thanks bro! Delighted with the progress.

Nice to see the strength coming together in the lat pulldown and assisted pull up

Slowly improving

 

[kamsikazee]

Awesome work with all those steps! Can see why you're buggered for sure. With the days off can you sleep in a bit?

Workout looks awesome mate.

Meals look good too. Agree that you need to get the cals up a bit. Protein is good at 200g. How do you do with carbs? That's where I'd be making the increase.

Yeah it was a big day for cardio with the addition of soccer. Will only be doing that once a week. Pulled up sore but nothing serious.

I'm ok with carbs. I'll try and up them. You think upping the rice and/or potatoes for lunches the way to go? Or any type of carbs?

 

[kamsikazee]

meals look good - and great to see pull-ups in there lots of people avoid them (mainly because they are hard!)

Thanks brother. I'm using the assisted pull up machine. Slowly working my way down. Hopefully be able to do them without it in the near future.

 

[kamsikazee]

Good looking meals
26k steps definitely a win
Solid training

Thanks brother! Big day for sure

 

[Kopite67]

Thanks brother. I went to bed with the intention to skip but your message made me feel guilty haha.

Good

 

[rizzlekdizzle]

that's fine man you will get there!

Thanks brother. I'm using the assisted pull up machine. Slowly working my way down. Hopefully be able to do them without it in the near future.

 

[waggat]

Yeah it was a big day for cardio with the addition of soccer. Will only be doing that once a week. Pulled up sore but nothing serious.

I'm ok with carbs. I'll try and up them. You think upping the rice and/or potatoes for lunches the way to go? Or any type of carbs?

Rice and potatoes both good options. Remember best time for carbs is around your workout.

 

[kamsikazee]

Rice and potatoes both good options. Remember best time for carbs is around your workout.

I almost always workout fasted. I do have my breakfast closely afterwards but I don't really have any carbs for breakfast.

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 1/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was a big day yesterday, was considering on skipping leg day today as my right knee was still a little sore from soccer last night.

Took the kids to school in the morning, we went to get some groceries and then some meat from the butcher and then grabbed a bite to eat.

I was feeling guilty for not hitting the gym so I decided to head out in the afternoon get that leg workout in. Had to push through the pain and make some small adjustments but got it done.

Energy levels pretty consistant and good throughout the day.

Diet

Good day for Macros, ended up having my usual breakfast meal at lunch time after the gym instead.

Meal 1: Subway Salad
Meal 2: Protein Shake and eggs.
Meal 3: Sirloin steak, spud lite potatoes, corn and brocollini.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pineapple, walnuts and desiccated coconut.


Macros: 1981 calories - 222g protein - 82g Carbs - 75g fats



Bonus pics:

Breakfast: (Meal 1) My usual go to Subway Salad. Wife was craving subway.



Dinner: (Meal 3) 280g Sirloin Steak, 250g Spud lite potatoes, Corn and Brocollini.



Evening snack: (Snack 2) 160g Chobani light greek yoghurt, 100g pineapple, 20g walnuts, 15g Desiccated Coconut. Thanks for the suggestion @theJimJim it was delicious!




Exercise

Leg session and 40min treadmill at gym.

Struggled a little with the squats and leg extensions with the knee. I was able to push and increase the weight on leg press. Reduced the incline on the treadmill the alleviate some of the pressure on the knee.

Leg extensions :
20kg x 15 Warmup
47.5kg x 15
55kg x 15
62.5kg x 14 To failure

Squat:
0kg x 15 Bar only
30kg x 15
40kg x 12
50kg x 12

Leg Press:
100kg x 15
110kg x 15
120kg x 15

Hamstring curls:
25kg x 15
30kg x 15
30kg x 15

Calf extensions:
70kg x 15
70kg x 15
77.5kg x 15

Treadmill:
Time: 40 min 14 sec
Incline: 5
Speed: 6km/hr
Distance: 4.01



Sleep

7:49 min sleep. 1.6 events/hr using CPAP machine.

Good sleep!

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

 

[theJimJim]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 1/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was a big day yesterday, was considering on skipping leg day today as my right knee was still a little sore from soccer last night.

Took the kids to school in the morning, we went to get some groceries and then some meat from the butcher and then grabbed a bite to eat.

I was feeling guilty for not hitting the gym so I decided to head out in the afternoon get that leg workout in. Had to push through the pain and make some small adjustments but got it done.

Energy levels pretty consistant and good throughout the day.

Diet

Good day for Macros, ended up having my usual breakfast meal at lunch time after the gym instead.

Meal 1: Subway Salad
Meal 2: Protein Shake and eggs.
Meal 3: Sirloin steak, spud lite potatoes, corn and brocollini.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pineapple, walnuts and desiccated coconut.


Macros: 1981 calories - 222g protein - 82g Carbs - 75g fats

View attachment 207408View attachment 207409View attachment 207406View attachment 207410View attachment 207407

Bonus pics:

Breakfast: (Meal 1) My usual go to Subway Salad. Wife was craving subway.

View attachment 207404

Dinner: (Meal 3) 280g Sirloin Steak, 250g Spud lite potatoes, Corn and Brocollini.

View attachment 207403

Evening snack: (Snack 2) 160g Chobani light greek yoghurt, 100g pineapple, 20g walnuts, 15g Desiccated Coconut. Thanks for the suggestion @theJimJim it was delicious!

View attachment 207405


Exercise

Leg session and 40min treadmill at gym.

Struggled a little with the squats and leg extensions with the knee. I was able to push and increase the weight on leg press. Reduced the incline on the treadmill the alleviate some of the pressure on the knee.

Leg extensions :
20kg x 15 Warmup
47.5kg x 15
55kg x 15
62.5kg x 14 To failure

Squat:
0kg x 15 Bar only
30kg x 15
40kg x 12
50kg x 12

Leg Press:
100kg x 15
110kg x 15
120kg x 15

Hamstring curls:
25kg x 15
30kg x 15
30kg x 15

Calf extensions:
70kg x 15
70kg x 15
77.5kg x 15

Treadmill:
Time: 40 min 14 sec
Incline: 5
Speed: 6km/hr
Distance: 4.01

View attachment 207402

Sleep

7:49 min sleep. 1.6 events/hr using CPAP machine.

Good sleep!

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Those leg movements are slowly going up in weight! Bloody good effort

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 1/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was a big day yesterday, was considering on skipping leg day today as my right knee was still a little sore from soccer last night.

Took the kids to school in the morning, we went to get some groceries and then some meat from the butcher and then grabbed a bite to eat.

I was feeling guilty for not hitting the gym so I decided to head out in the afternoon get that leg workout in. Had to push through the pain and make some small adjustments but got it done.

Energy levels pretty consistant and good throughout the day.

Diet

Good day for Macros, ended up having my usual breakfast meal at lunch time after the gym instead.

Meal 1: Subway Salad
Meal 2: Protein Shake and eggs.
Meal 3: Sirloin steak, spud lite potatoes, corn and brocollini.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pineapple, walnuts and desiccated coconut.


Macros: 1981 calories - 222g protein - 82g Carbs - 75g fats

View attachment 207408View attachment 207409View attachment 207406View attachment 207410View attachment 207407

Bonus pics:

Breakfast: (Meal 1) My usual go to Subway Salad. Wife was craving subway.

View attachment 207404

Dinner: (Meal 3) 280g Sirloin Steak, 250g Spud lite potatoes, Corn and Brocollini.

View attachment 207403

Evening snack: (Snack 2) 160g Chobani light greek yoghurt, 100g pineapple, 20g walnuts, 15g Desiccated Coconut. Thanks for the suggestion @theJimJim it was delicious!

View attachment 207405


Exercise

Leg session and 40min treadmill at gym.

Struggled a little with the squats and leg extensions with the knee. I was able to push and increase the weight on leg press. Reduced the incline on the treadmill the alleviate some of the pressure on the knee.

Leg extensions :
20kg x 15 Warmup
47.5kg x 15
55kg x 15
62.5kg x 14 To failure

Squat:
0kg x 15 Bar only
30kg x 15
40kg x 12
50kg x 12

Leg Press:
100kg x 15
110kg x 15
120kg x 15

Hamstring curls:
25kg x 15
30kg x 15
30kg x 15

Calf extensions:
70kg x 15
70kg x 15
77.5kg x 15

Treadmill:
Time: 40 min 14 sec
Incline: 5
Speed: 6km/hr
Distance: 4.01

View attachment 207402

Sleep

7:49 min sleep. 1.6 events/hr using CPAP machine.

Good sleep!

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Really great that you did the legend session, not so great that there was pain involved. Nice adjustment on leg press to reduce pressure btw. How did it pull up today?

 

[waggat]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 1/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was a big day yesterday, was considering on skipping leg day today as my right knee was still a little sore from soccer last night.

Took the kids to school in the morning, we went to get some groceries and then some meat from the butcher and then grabbed a bite to eat.

I was feeling guilty for not hitting the gym so I decided to head out in the afternoon get that leg workout in. Had to push through the pain and make some small adjustments but got it done.

Energy levels pretty consistant and good throughout the day.

Diet

Good day for Macros, ended up having my usual breakfast meal at lunch time after the gym instead.

Meal 1: Subway Salad
Meal 2: Protein Shake and eggs.
Meal 3: Sirloin steak, spud lite potatoes, corn and brocollini.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pineapple, walnuts and desiccated coconut.


Macros: 1981 calories - 222g protein - 82g Carbs - 75g fats

View attachment 207408View attachment 207409View attachment 207406View attachment 207410View attachment 207407

Bonus pics:

Breakfast: (Meal 1) My usual go to Subway Salad. Wife was craving subway.

View attachment 207404

Dinner: (Meal 3) 280g Sirloin Steak, 250g Spud lite potatoes, Corn and Brocollini.

View attachment 207403

Evening snack: (Snack 2) 160g Chobani light greek yoghurt, 100g pineapple, 20g walnuts, 15g Desiccated Coconut. Thanks for the suggestion @theJimJim it was delicious!

View attachment 207405


Exercise

Leg session and 40min treadmill at gym.

Struggled a little with the squats and leg extensions with the knee. I was able to push and increase the weight on leg press. Reduced the incline on the treadmill the alleviate some of the pressure on the knee.

Leg extensions :
20kg x 15 Warmup
47.5kg x 15
55kg x 15
62.5kg x 14 To failure

Squat:
0kg x 15 Bar only
30kg x 15
40kg x 12
50kg x 12

Leg Press:
100kg x 15
110kg x 15
120kg x 15

Hamstring curls:
25kg x 15
30kg x 15
30kg x 15

Calf extensions:
70kg x 15
70kg x 15
77.5kg x 15

Treadmill:
Time: 40 min 14 sec
Incline: 5
Speed: 6km/hr
Distance: 4.01

View attachment 207402

Sleep

7:49 min sleep. 1.6 events/hr using CPAP machine.

Good sleep!

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Nice update mate.

Hopefully no major issues with the knee. Still looks like you got a good workout in.

Meals look good too.

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 1/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was a big day yesterday, was considering on skipping leg day today as my right knee was still a little sore from soccer last night.

Took the kids to school in the morning, we went to get some groceries and then some meat from the butcher and then grabbed a bite to eat.

I was feeling guilty for not hitting the gym so I decided to head out in the afternoon get that leg workout in. Had to push through the pain and make some small adjustments but got it done.

Energy levels pretty consistant and good throughout the day.

Diet

Good day for Macros, ended up having my usual breakfast meal at lunch time after the gym instead.

Meal 1: Subway Salad
Meal 2: Protein Shake and eggs.
Meal 3: Sirloin steak, spud lite potatoes, corn and brocollini.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pineapple, walnuts and desiccated coconut.


Macros: 1981 calories - 222g protein - 82g Carbs - 75g fats

View attachment 207408View attachment 207409View attachment 207406View attachment 207410View attachment 207407

Bonus pics:

Breakfast: (Meal 1) My usual go to Subway Salad. Wife was craving subway.

View attachment 207404

Dinner: (Meal 3) 280g Sirloin Steak, 250g Spud lite potatoes, Corn and Brocollini.

View attachment 207403

Evening snack: (Snack 2) 160g Chobani light greek yoghurt, 100g pineapple, 20g walnuts, 15g Desiccated Coconut. Thanks for the suggestion @theJimJim it was delicious!

View attachment 207405


Exercise

Leg session and 40min treadmill at gym.

Struggled a little with the squats and leg extensions with the knee. I was able to push and increase the weight on leg press. Reduced the incline on the treadmill the alleviate some of the pressure on the knee.

Leg extensions :
20kg x 15 Warmup
47.5kg x 15
55kg x 15
62.5kg x 14 To failure

Squat:
0kg x 15 Bar only
30kg x 15
40kg x 12
50kg x 12

Leg Press:
100kg x 15
110kg x 15
120kg x 15

Hamstring curls:
25kg x 15
30kg x 15
30kg x 15

Calf extensions:
70kg x 15
70kg x 15
77.5kg x 15

Treadmill:
Time: 40 min 14 sec
Incline: 5
Speed: 6km/hr
Distance: 4.01

View attachment 207402

Sleep

7:49 min sleep. 1.6 events/hr using CPAP machine.

Good sleep!

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Thats dedication right there

 

[LevButlerov]

Thanks brother! Back to playing soccer once a week so hopefully can hit similar numbers on those days.

perfect

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 1/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was a big day yesterday, was considering on skipping leg day today as my right knee was still a little sore from soccer last night.

Took the kids to school in the morning, we went to get some groceries and then some meat from the butcher and then grabbed a bite to eat.

I was feeling guilty for not hitting the gym so I decided to head out in the afternoon get that leg workout in. Had to push through the pain and make some small adjustments but got it done.

Energy levels pretty consistant and good throughout the day.

Diet

Good day for Macros, ended up having my usual breakfast meal at lunch time after the gym instead.

Meal 1: Subway Salad
Meal 2: Protein Shake and eggs.
Meal 3: Sirloin steak, spud lite potatoes, corn and brocollini.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pineapple, walnuts and desiccated coconut.


Macros: 1981 calories - 222g protein - 82g Carbs - 75g fats

View attachment 207408View attachment 207409View attachment 207406View attachment 207410View attachment 207407

Bonus pics:

Breakfast: (Meal 1) My usual go to Subway Salad. Wife was craving subway.

View attachment 207404

Dinner: (Meal 3) 280g Sirloin Steak, 250g Spud lite potatoes, Corn and Brocollini.

View attachment 207403

Evening snack: (Snack 2) 160g Chobani light greek yoghurt, 100g pineapple, 20g walnuts, 15g Desiccated Coconut. Thanks for the suggestion @theJimJim it was delicious!

View attachment 207405


Exercise

Leg session and 40min treadmill at gym.

Struggled a little with the squats and leg extensions with the knee. I was able to push and increase the weight on leg press. Reduced the incline on the treadmill the alleviate some of the pressure on the knee.

Leg extensions :
20kg x 15 Warmup
47.5kg x 15
55kg x 15
62.5kg x 14 To failure

Squat:
0kg x 15 Bar only
30kg x 15
40kg x 12
50kg x 12

Leg Press:
100kg x 15
110kg x 15
120kg x 15

Hamstring curls:
25kg x 15
30kg x 15
30kg x 15

Calf extensions:
70kg x 15
70kg x 15
77.5kg x 15

Treadmill:
Time: 40 min 14 sec
Incline: 5
Speed: 6km/hr
Distance: 4.01

View attachment 207402

Sleep

7:49 min sleep. 1.6 events/hr using CPAP machine.

Good sleep!

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

going strong love that you pushed legs today and meals awesome!

 

[rizzlekdizzle]

your meals always make me hungry. Going well brother!

 

[kamsikazee]

Those leg movements are slowly going up in weight! Bloody good effort

Thanks mate, trying to up the weight where possible!

 

[kamsikazee]

Really great that you did the legend session, not so great that there was pain involved. Nice adjustment on leg press to reduce pressure btw. How did it pull up today?

Thanks for the push brother!

Having a rest today and knee is much better, must have just been some swelling that looks like its gone down!

 

[kamsikazee]

Nice update mate.

Hopefully no major issues with the knee. Still looks like you got a good workout in.

Meals look good too.

Thanks bro, yeah knee is feeling good today!

 

[kamsikazee]

your meals always make me hungry. Going well brother!

Hehe thanks brother!

 

[kamsikazee]

going strong love that you pushed legs today and meals awesome!

Thanks bro! Legs feeling good after that workout!

 

[kamsikazee]

Progress update​

It's been just over a month since my last update with progress pictures. I have been getting alot of compliments with my weight loss and its time to put up some updated pictures. Down 20.9kg since the first log! Getting closer to the goal!

Happy with the progress, my bottom half has seen the most difference, still have a bit of a gut, and the man boobs which has gotten smaller but still there. Not sure if there is anything else I can do to target these areas this other then just continuing with the gym and diet, would appreciate any feedback or advice. Got some nice definition coming through on the shoulders.

Progress from First log until now.

Front:



Back:



Side:






Thank you to all my EVO family for your support and advice. I know none of this would have been possible if I didn't find EVO. Thank you to @ZenithHealth for the sponsorship and coaching! I am super grateful of each and everyone of you!!

 

[jenkemj]

Progress update​

It's been just over a month since my last update with progress pictures. I have been getting alot of compliments with my weight loss and its time to put up some updated pictures. Down 20.9kg since the first log! Getting closer to the goal!

Happy with the progress, my bottom half has seen the most difference, still have a bit of a gut, and the man boobs which has gotten smaller but still there. Not sure if there is anything else I can do to target these areas this other then just continuing with the gym and diet, would appreciate any feedback or advice. Got some nice definition coming through on the shoulders.

Progress from First log until now.

Front:

View attachment 207701View attachment 207700View attachment 207703

Back:

View attachment 207699View attachment 207698View attachment 207702

Side:

View attachment 207697View attachment 207696View attachment 207705


View attachment 207704

Thank you to all my EVO family for your support and advice. I know none of this would have been possible if I didn't find EVO. Thank you to @ZenithHealth for the sponsorship and coaching! I am super grateful of each and everyone of you!!

Holy dooley! You’re absolutely killing it! Such an improvement man, you’d be feeling like a new man no doubt! No stretch marks either!

 

[waggat]

Progress update​

It's been just over a month since my last update with progress pictures. I have been getting alot of compliments with my weight loss and its time to put up some updated pictures. Down 20.9kg since the first log! Getting closer to the goal!

Happy with the progress, my bottom half has seen the most difference, still have a bit of a gut, and the man boobs which has gotten smaller but still there. Not sure if there is anything else I can do to target these areas this other then just continuing with the gym and diet, would appreciate any feedback or advice. Got some nice definition coming through on the shoulders.

Progress from First log until now.

Front:

View attachment 207701View attachment 207700View attachment 207703

Back:

View attachment 207699View attachment 207698View attachment 207702

Side:

View attachment 207697View attachment 207696View attachment 207705


View attachment 207704

Thank you to all my EVO family for your support and advice. I know none of this would have been possible if I didn't find EVO. Thank you to @ZenithHealth for the sponsorship and coaching! I am super grateful of each and everyone of you!!

Crazy progress mate. 20kg in 3 months is awesome. Big difference in just the last month and a bit as well!

To me the one that shows it the best is the back one. Waist is so much smaller!

 

[Kopite67]

Progress update​

It's been just over a month since my last update with progress pictures. I have been getting alot of compliments with my weight loss and its time to put up some updated pictures. Down 20.9kg since the first log! Getting closer to the goal!

Happy with the progress, my bottom half has seen the most difference, still have a bit of a gut, and the man boobs which has gotten smaller but still there. Not sure if there is anything else I can do to target these areas this other then just continuing with the gym and diet, would appreciate any feedback or advice. Got some nice definition coming through on the shoulders.

Progress from First log until now.

Front:

View attachment 207701View attachment 207700View attachment 207703

Back:

View attachment 207699View attachment 207698View attachment 207702

Side:

View attachment 207697View attachment 207696View attachment 207705


View attachment 207704

Thank you to all my EVO family for your support and advice. I know none of this would have been possible if I didn't find EVO. Thank you to @ZenithHealth for the sponsorship and coaching! I am super grateful of each and everyone of you!!

That is fucking sensational brother. What a fabulous transformation taking place. Just so stoked this is working for you this way. Love it

 

[LevButlerov]

Progress update​

It's been just over a month since my last update with progress pictures. I have been getting alot of compliments with my weight loss and its time to put up some updated pictures. Down 20.9kg since the first log! Getting closer to the goal!

Happy with the progress, my bottom half has seen the most difference, still have a bit of a gut, and the man boobs which has gotten smaller but still there. Not sure if there is anything else I can do to target these areas this other then just continuing with the gym and diet, would appreciate any feedback or advice. Got some nice definition coming through on the shoulders.

Progress from First log until now.

Front:

View attachment 207701View attachment 207700View attachment 207703

Back:

View attachment 207699View attachment 207698View attachment 207702

Side:

View attachment 207697View attachment 207696View attachment 207705


View attachment 207704

Thank you to all my EVO family for your support and advice. I know none of this would have been possible if I didn't find EVO. Thank you to @ZenithHealth for the sponsorship and coaching! I am super grateful of each and everyone of you!!

inspirational fat loss wow! @kamsikazee EVO family love your way! thanks @ZenithHealth for supporting him!

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Trenhead3cc @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

 

[rizzlekdizzle]

mate can see a lot of fat falling off and some muscle taking shape beneath!

 

[Grumpy]

You should be proud of your progress mate well done

 

[ZenithHealth]

Progress update​

It's been just over a month since my last update with progress pictures. I have been getting alot of compliments with my weight loss and its time to put up some updated pictures. Down 20.9kg since the first log! Getting closer to the goal!

Happy with the progress, my bottom half has seen the most difference, still have a bit of a gut, and the man boobs which has gotten smaller but still there. Not sure if there is anything else I can do to target these areas this other then just continuing with the gym and diet, would appreciate any feedback or advice. Got some nice definition coming through on the shoulders.

Progress from First log until now.

Front:

View attachment 207701View attachment 207700View attachment 207703

Back:

View attachment 207699View attachment 207698View attachment 207702

Side:

View attachment 207697View attachment 207696View attachment 207705


View attachment 207704

Thank you to all my EVO family for your support and advice. I know none of this would have been possible if I didn't find EVO. Thank you to @ZenithHealth for the sponsorship and coaching! I am super grateful of each and everyone of you!!

Great progress photos my bro, you're absolutely smashing it!

 

[kamsikazee]

Holy dooley! You’re absolutely killing it! Such an improvement man, you’d be feeling like a new man no doubt! No stretch marks either!

Thanks bro, from where I started, no doubt!

 

[kamsikazee]

Crazy progress mate. 20kg in 3 months is awesome. Big difference in just the last month and a bit as well!

To me the one that shows it the best is the back one. Waist is so much smaller!

Thanks brother! Now that you've mentioned it, I see that too!

 

[kamsikazee]

That is fucking sensational brother. What a fabulous transformation taking place. Just so stoked this is working for you this way. Love it

Thank you brother for all your support!

 

[kamsikazee]

mate can see a lot of fat falling off and some muscle taking shape beneath!

Thanks brother! Happy with the progress so far!

 

[kamsikazee]

You should be proud of your progress mate well done

Thanks bro I appreciate it! I've still got a fair way to go, but I've come a long way!

 

[kamsikazee]

Great progress photos my bro, you're absolutely smashing it!

Thanks to you my brother!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 2/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a bit of a sleep in this morning as it was my planned rest day from the gym after completing my PPL split. Day off work but had quite a few errands to run. Getting the kids to and from school, some after school appointments, and the wife with some doctors appointments.

It was one of those days where the time just went by so quick and felt like I couldn't get anything else done.

Energy levels all good, Diet was great, didn't get as many steps as I would have liked. Back into the gym and to work tomorrow! If my shift tomorrow doesn't change I will make up for the lack of steps today!

Wishing all those who celebrate, a Happy Easter! Hope you spend some time with the loved ones!

Diet

Meal 1: Protein Shake and eggs with avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad and pickles.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries and walnuts.


Macros: 1996 calories - 231g protein - 69g Carbs - 78g fats



Bonus pics:

Dinner: (Meal 3) 310g Sirloin steak, 260g Spud lite potatoes, cabbage salad and pickles.



Evening snack: (Snack 2) 150g Chobani Vanilla Greek yoghurt, 150g mixed berries, 20g walnuts.




Exercise

Rest day, no gym.



Sleep

8:24 min sleep. 1.4 events/hr using CPAP machine.

Nice sleep in.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 2/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a bit of a sleep in this morning as it was my planned rest day from the gym after completing my PPL split. Day off work but had quite a few errands to run. Getting the kids to and from school, some after school appointments, and the wife with some doctors appointments.

It was one of those days where the time just went by so quick and felt like I couldn't get anything else done.

Energy levels all good, Diet was great, didn't get as many steps as I would have liked. Back into the gym and to work tomorrow! If my shift tomorrow doesn't change I will make up for the lack of steps today!

Wishing all those who celebrate, a Happy Easter! Hope you spend some time with the loved ones!

Diet

Meal 1: Protein Shake and eggs with avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad and pickles.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries and walnuts.


Macros: 1996 calories - 231g protein - 69g Carbs - 78g fats

View attachment 207970View attachment 207968View attachment 207969View attachment 207964View attachment 207967

Bonus pics:

Dinner: (Meal 3) 310g Sirloin steak, 260g Spud lite potatoes, cabbage salad and pickles.

View attachment 207963

Evening snack: (Snack 2) 150g Chobani Vanilla Greek yoghurt, 150g mixed berries, 20g walnuts.

View attachment 207966


Exercise

Rest day, no gym.

View attachment 207965

Sleep

8:24 min sleep. 1.4 events/hr using CPAP machine.

Nice sleep in.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Awesome to see you are getting some well needed sleep, everything looking on point as usual

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 2/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a bit of a sleep in this morning as it was my planned rest day from the gym after completing my PPL split. Day off work but had quite a few errands to run. Getting the kids to and from school, some after school appointments, and the wife with some doctors appointments.

It was one of those days where the time just went by so quick and felt like I couldn't get anything else done.

Energy levels all good, Diet was great, didn't get as many steps as I would have liked. Back into the gym and to work tomorrow! If my shift tomorrow doesn't change I will make up for the lack of steps today!

Wishing all those who celebrate, a Happy Easter! Hope you spend some time with the loved ones!

Diet

Meal 1: Protein Shake and eggs with avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad and pickles.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries and walnuts.


Macros: 1996 calories - 231g protein - 69g Carbs - 78g fats

View attachment 207970View attachment 207968View attachment 207969View attachment 207964View attachment 207967

Bonus pics:

Dinner: (Meal 3) 310g Sirloin steak, 260g Spud lite potatoes, cabbage salad and pickles.

View attachment 207963

Evening snack: (Snack 2) 150g Chobani Vanilla Greek yoghurt, 150g mixed berries, 20g walnuts.

View attachment 207966


Exercise

Rest day, no gym.

View attachment 207965

Sleep

8:24 min sleep. 1.4 events/hr using CPAP machine.

Nice sleep in.

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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Nice way to spend a rest day brother. Food porn is gorgeous . Have a lovely Easter break yourself.

 

[BeMe]

Progress update​

It's been just over a month since my last update with progress pictures. I have been getting alot of compliments with my weight loss and its time to put up some updated pictures. Down 20.9kg since the first log! Getting closer to the goal!

Happy with the progress, my bottom half has seen the most difference, still have a bit of a gut, and the man boobs which has gotten smaller but still there. Not sure if there is anything else I can do to target these areas this other then just continuing with the gym and diet, would appreciate any feedback or advice. Got some nice definition coming through on the shoulders.

Progress from First log until now.

Front:

View attachment 207701View attachment 207700View attachment 207703

Back:

View attachment 207699View attachment 207698View attachment 207702

Side:

View attachment 207697View attachment 207696View attachment 207705


View attachment 207704

Thank you to all my EVO family for your support and advice. I know none of this would have been possible if I didn't find EVO. Thank you to @ZenithHealth for the sponsorship and coaching! I am super grateful of each and everyone of you!!

Amazing progress on the weightloss bro. Must feel great looking at your side by side comparison shots. The difference is drastic!

 

[kamsikazee]

Amazing progress on the weightloss bro. Must feel great looking at your side by side comparison shots. The difference is drastic!

Thanks bro! I appreciate it. It sure feels great

 

[kamsikazee]

Nice way to spend a rest day brother. Food porn is gorgeous . Have a lovely Easter break yourself.

Thanks bro

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 3/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Got up nice and early ready to get back into the gym for a Pull session, and managed to push out 30min on the treadmill. A real test to my mental toughness, I left my phone at home and it was a real struggle having to do weights and cardio to the terrible tunes playing in the gym. The treadmill session definitely felt like it went for twice as long today, but as much as I felt like stopping early I pushed to the 30min mark.

Got a few extra steps in during the day. Happy with everything today. Macros on point, added some toast with breakfast to get some carbs in post workout.

Diet

Meal 1: Protein Shake and eggs with slice of toast and avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries.


Macros: 1941 calories - 231g protein - 76g Carbs - 65g fats



Bonus pics:

Dinner: (Meal 3) 310g Sirloin steak, 270g Spud lite potatoes, cabbage salad..



Breakfast: (Meal 1) 210g egg whites, 1 whole egg, fresh chilli, tomato and onions, 1 x slice toast and 55g Avocado.




Exercise

Push B session. 30min Treadmill in gym. Extra walking throughout the day.

Machine reverse fly:
30kg x 15
30kg x 15
35kg x 13 - To failure

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 15

Incline Dumbbell Press:
35kg x 15 - 17.5kg DB
40kg x 15 - 20kg DB
40kg x 14

Seated Dumbbell Lat raises:
14kg x 15 7kg DB
14kg x 15
14kg x 19

Tricep straight bar pushdown:
20kg x 15
22.5kg x 15
25kg x 14

Treadmill:
Time: 30 min 6 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0km



Sleep

8:10 min sleep. 1.8 events/hr using CPAP machine.

Good sleep!

Supplements

1 x Centrum Men's multi vitamin (AM with food)
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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

 

[theJimJim]

Great effort again mate! Can be tough grinding out cardio on a machine without something on the phone to distract

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 3/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Got up nice and early ready to get back into the gym for a Pull session, and managed to push out 30min on the treadmill. A real test to my mental toughness, I left my phone at home and it was a real struggle having to do weights and cardio to the terrible tunes playing in the gym. The treadmill session definitely felt like it went for twice as long today, but as much as I felt like stopping early I pushed to the 30min mark.

Got a few extra steps in during the day. Happy with everything today. Macros on point, added some toast with breakfast to get some carbs in post workout.

Diet

Meal 1: Protein Shake and eggs with slice of toast and avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries.


Macros: 1941 calories - 231g protein - 76g Carbs - 65g fats

View attachment 208536View attachment 208537View attachment 208538View attachment 208533View attachment 208534

Bonus pics:

Dinner: (Meal 3) 310g Sirloin steak, 270g Spud lite potatoes, cabbage salad..

View attachment 208532

Breakfast: (Meal 1) 210g egg whites, 1 whole egg, fresh chilli, tomato and onions, 1 x slice toast and 55g Avocado.

View attachment 208531


Exercise

Push B session. 30min Treadmill in gym. Extra walking throughout the day.

Machine reverse fly:
30kg x 15
30kg x 15
35kg x 13 - To failure

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 15

Incline Dumbbell Press:
35kg x 15 - 17.5kg DB
40kg x 15 - 20kg DB
40kg x 14

Seated Dumbbell Lat raises:
14kg x 15 7kg DB
14kg x 15
14kg x 19

Tricep straight bar pushdown:
20kg x 15
22.5kg x 15
25kg x 14

Treadmill:
Time: 30 min 6 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0km

View attachment 208535

Sleep

8:10 min sleep. 1.8 events/hr using CPAP machine.

Good sleep!

Supplements

1 x Centrum Men's multi vitamin (AM with food)
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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Solid update, well done brother

 

[Yeahnah]

Progress update​

It's been just over a month since my last update with progress pictures. I have been getting alot of compliments with my weight loss and its time to put up some updated pictures. Down 20.9kg since the first log! Getting closer to the goal!

Happy with the progress, my bottom half has seen the most difference, still have a bit of a gut, and the man boobs which has gotten smaller but still there. Not sure if there is anything else I can do to target these areas this other then just continuing with the gym and diet, would appreciate any feedback or advice. Got some nice definition coming through on the shoulders.

Progress from First log until now.

Front:

View attachment 207701View attachment 207700View attachment 207703

Back:

View attachment 207699View attachment 207698View attachment 207702

Side:

View attachment 207697View attachment 207696View attachment 207705


View attachment 207704

Thank you to all my EVO family for your support and advice. I know none of this would have been possible if I didn't find EVO. Thank you to @ZenithHealth for the sponsorship and coaching! I am super grateful of each and everyone of you!!

Mate well done your looking fantastic!
How good is @ZenithHealth always bugging him with my questions and getting support from him too haha

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 3/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Got up nice and early ready to get back into the gym for a Pull session, and managed to push out 30min on the treadmill. A real test to my mental toughness, I left my phone at home and it was a real struggle having to do weights and cardio to the terrible tunes playing in the gym. The treadmill session definitely felt like it went for twice as long today, but as much as I felt like stopping early I pushed to the 30min mark.

Got a few extra steps in during the day. Happy with everything today. Macros on point, added some toast with breakfast to get some carbs in post workout.

Diet

Meal 1: Protein Shake and eggs with slice of toast and avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries.


Macros: 1941 calories - 231g protein - 76g Carbs - 65g fats

View attachment 208536View attachment 208537View attachment 208538View attachment 208533View attachment 208534

Bonus pics:

Dinner: (Meal 3) 310g Sirloin steak, 270g Spud lite potatoes, cabbage salad..

View attachment 208532

Breakfast: (Meal 1) 210g egg whites, 1 whole egg, fresh chilli, tomato and onions, 1 x slice toast and 55g Avocado.

View attachment 208531


Exercise

Push B session. 30min Treadmill in gym. Extra walking throughout the day.

Machine reverse fly:
30kg x 15
30kg x 15
35kg x 13 - To failure

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 15

Incline Dumbbell Press:
35kg x 15 - 17.5kg DB
40kg x 15 - 20kg DB
40kg x 14

Seated Dumbbell Lat raises:
14kg x 15 7kg DB
14kg x 15
14kg x 19

Tricep straight bar pushdown:
20kg x 15
22.5kg x 15
25kg x 14

Treadmill:
Time: 30 min 6 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0km

View attachment 208535

Sleep

8:10 min sleep. 1.8 events/hr using CPAP machine.

Good sleep!

Supplements

1 x Centrum Men's multi vitamin (AM with food)
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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

good effort you pushed hard today nice cardio

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 3/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Got up nice and early ready to get back into the gym for a Pull session, and managed to push out 30min on the treadmill. A real test to my mental toughness, I left my phone at home and it was a real struggle having to do weights and cardio to the terrible tunes playing in the gym. The treadmill session definitely felt like it went for twice as long today, but as much as I felt like stopping early I pushed to the 30min mark.

Got a few extra steps in during the day. Happy with everything today. Macros on point, added some toast with breakfast to get some carbs in post workout.

Diet

Meal 1: Protein Shake and eggs with slice of toast and avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries.


Macros: 1941 calories - 231g protein - 76g Carbs - 65g fats

View attachment 208536View attachment 208537View attachment 208538View attachment 208533View attachment 208534

Bonus pics:

Dinner: (Meal 3) 310g Sirloin steak, 270g Spud lite potatoes, cabbage salad..

View attachment 208532

Breakfast: (Meal 1) 210g egg whites, 1 whole egg, fresh chilli, tomato and onions, 1 x slice toast and 55g Avocado.

View attachment 208531


Exercise

Push B session. 30min Treadmill in gym. Extra walking throughout the day.

Machine reverse fly:
30kg x 15
30kg x 15
35kg x 13 - To failure

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 15

Incline Dumbbell Press:
35kg x 15 - 17.5kg DB
40kg x 15 - 20kg DB
40kg x 14

Seated Dumbbell Lat raises:
14kg x 15 7kg DB
14kg x 15
14kg x 19

Tricep straight bar pushdown:
20kg x 15
22.5kg x 15
25kg x 14

Treadmill:
Time: 30 min 6 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0km

View attachment 208535

Sleep

8:10 min sleep. 1.8 events/hr using CPAP machine.

Good sleep!

Supplements

1 x Centrum Men's multi vitamin (AM with food)
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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Gym music is garbage! Kudos to you for having a great workout anyway!

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 3/04​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Got up nice and early ready to get back into the gym for a Pull session, and managed to push out 30min on the treadmill. A real test to my mental toughness, I left my phone at home and it was a real struggle having to do weights and cardio to the terrible tunes playing in the gym. The treadmill session definitely felt like it went for twice as long today, but as much as I felt like stopping early I pushed to the 30min mark.

Got a few extra steps in during the day. Happy with everything today. Macros on point, added some toast with breakfast to get some carbs in post workout.

Diet

Meal 1: Protein Shake and eggs with slice of toast and avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries.


Macros: 1941 calories - 231g protein - 76g Carbs - 65g fats

View attachment 208536View attachment 208537View attachment 208538View attachment 208533View attachment 208534

Bonus pics:

Dinner: (Meal 3) 310g Sirloin steak, 270g Spud lite potatoes, cabbage salad..

View attachment 208532

Breakfast: (Meal 1) 210g egg whites, 1 whole egg, fresh chilli, tomato and onions, 1 x slice toast and 55g Avocado.

View attachment 208531


Exercise

Push B session. 30min Treadmill in gym. Extra walking throughout the day.

Machine reverse fly:
30kg x 15
30kg x 15
35kg x 13 - To failure

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 15

Incline Dumbbell Press:
35kg x 15 - 17.5kg DB
40kg x 15 - 20kg DB
40kg x 14

Seated Dumbbell Lat raises:
14kg x 15 7kg DB
14kg x 15
14kg x 19

Tricep straight bar pushdown:
20kg x 15
22.5kg x 15
25kg x 14

Treadmill:
Time: 30 min 6 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0km

View attachment 208535

Sleep

8:10 min sleep. 1.8 events/hr using CPAP machine.

Good sleep!

Supplements

1 x Centrum Men's multi vitamin (AM with food)
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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Never listen to generic gym music brother, that is a mental health issue just waiting to happen .
Solid training considering the circumstances. Outstanding food porn

 

[kamsikazee]

Great effort again mate! Can be tough grinding out cardio on a machine without something on the phone to distract

It was torture haha

 

[kamsikazee]

Mate well done your looking fantastic!
How good is @ZenithHealth always bugging him with my questions and getting support from him too haha

Thanks mate! @ZenithHealth is the man!

 

[kamsikazee]

Solid update, well done brother

Thanks bro!

 

[kamsikazee]

good effort you pushed hard today nice cardio

Thanks bro!

 

[kamsikazee]

Gym music is garbage! Kudos to you for having a great workout anyway!

Its terrible!!Don't know who chooses those tunes

 

[kamsikazee]

Never listen to generic gym music brother, that is a mental health issue just waiting to happen .
Solid training considering the circumstances. Outstanding food porn

I agree. Unfortunately I didn't have a choice

 

[LevButlerov]

Thanks bro!

EVO family support

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 4/4​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had an earlier shift today so got up even earlier this morning and hit the gym for a Solid Pull session and got in 60min on the treadmill.

Didn't think I would have much time to get in extra steps throughout the day, but got into work early and went for a 40min stroll through the city, and had many smaller breaks in which I did a few laps in and around the station.

I've been trying to up the calories to 2000 and get in more carbs, which I did pretty well to hit today! I've added a slice of bread(toast) with my breakfast as it was purely protein before and wanted to get some carbs in after my gym workout (fasted). I've upped my carbs for lunch too. Will try and keep it around here and see how it goes.

Got and even earlier start tomorrow so I'll try and hit bed asap. Good thing is we wind the clock back an hour so we get an extra hour of "sleep" while the time mysteriously freezes for an hour.

Diet

Meal 1: Protein Shake and eggs with slice of toast and avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage and garden salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries and 1 Medjool date.


Macros: 1947 calories - 221g protein - 97g Carbs - 61g fats



Bonus pics:

Dinner: (Meal 3) 270g Sirloin steak, 260g Spud lite potatoes, cabbage salad and garden salad.




Exercise

Pull B session. 60min Treadmill in gym. Extra walking throughout the day.

Getting more reps on the assisted pull up so ill be dropping the weight next session.

Assisted Pull Up:
60kg x 14
60kg x 13
60kg x 12

Single arm Dumbbell Row:
17.5kg x 15 - 17.5kg DB
17.5kg x 15
20kg x 15

Chest supported row machine:
32kg x 15
37kg x 15
37kg x 15

Incline Dumbbell curl:
10kg x 15
10kg x 15
10kg x 14

Barbell Bicep Curl:
15kg x 15
17.5kg x 15
20kg x 12

Treadmill:
Time: 60 min 7 sec
Incline: 6
Speed: 6km/hr
Distance: 6.01



Sleep

7:48 min sleep. 2.1 events/hr using CPAP machine.

Good sleep! Event numbers creeping up slowly.

Supplements

1 x Centrum Men's multi vitamin (AM with food)
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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 4/4​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had an earlier shift today so got up even earlier this morning and hit the gym for a Solid Pull session and got in 60min on the treadmill.

Didn't think I would have much time to get in extra steps throughout the day, but got into work early and went for a 40min stroll through the city, and had many smaller breaks in which I did a few laps in and around the station.

I've been trying to up the calories to 2000 and get in more carbs, which I did pretty well to hit today! I've added a slice of bread(toast) with my breakfast as it was purely protein before and wanted to get some carbs in after my gym workout (fasted). I've upped my carbs for lunch too. Will try and keep it around here and see how it goes.

Got and even earlier start tomorrow so I'll try and hit bed asap. Good thing is we wind the clock back an hour so we get an extra hour of "sleep" while the time mysteriously freezes for an hour.

Diet

Meal 1: Protein Shake and eggs with slice of toast and avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage and garden salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries and 1 Medjool date.


Macros: 1947 calories - 221g protein - 97g Carbs - 61g fats

View attachment 209109View attachment 209108View attachment 209106View attachment 209110View attachment 209105

Bonus pics:

Dinner: (Meal 3) 270g Sirloin steak, 260g Spud lite potatoes, cabbage salad and garden salad.

View attachment 209104


Exercise

Pull B session. 60min Treadmill in gym. Extra walking throughout the day.

Getting more reps on the assisted pull up so ill be dropping the weight next session.

Assisted Pull Up:
60kg x 14
60kg x 13
60kg x 12

Single arm Dumbbell Row:
17.5kg x 15 - 17.5kg DB
17.5kg x 15
20kg x 15

Chest supported row machine:
32kg x 15
37kg x 15
37kg x 15

Incline Dumbbell curl:
10kg x 15
10kg x 15
10kg x 14

Barbell Bicep Curl:
15kg x 15
17.5kg x 15
20kg x 12

Treadmill:
Time: 60 min 7 sec
Incline: 6
Speed: 6km/hr
Distance: 6.01

View attachment 209107

Sleep

7:48 min sleep. 2.1 events/hr using CPAP machine.

Good sleep! Event numbers creeping up slowly.

Supplements

1 x Centrum Men's multi vitamin (AM with food)
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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

Interesting update, what was the reasoning behind upping calories, especially carbs?

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 4/4​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 101.6kg (30/03) (-20.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had an earlier shift today so got up even earlier this morning and hit the gym for a Solid Pull session and got in 60min on the treadmill.

Didn't think I would have much time to get in extra steps throughout the day, but got into work early and went for a 40min stroll through the city, and had many smaller breaks in which I did a few laps in and around the station.

I've been trying to up the calories to 2000 and get in more carbs, which I did pretty well to hit today! I've added a slice of bread(toast) with my breakfast as it was purely protein before and wanted to get some carbs in after my gym workout (fasted). I've upped my carbs for lunch too. Will try and keep it around here and see how it goes.

Got and even earlier start tomorrow so I'll try and hit bed asap. Good thing is we wind the clock back an hour so we get an extra hour of "sleep" while the time mysteriously freezes for an hour.

Diet

Meal 1: Protein Shake and eggs with slice of toast and avocado
Meal 2: Lean beef mince and bulgur wheat rice.
Meal 3: Sirloin steak, spud lite potatoes, cabbage and garden salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani vanilla greek yoghurt with mixed berries and 1 Medjool date.


Macros: 1947 calories - 221g protein - 97g Carbs - 61g fats

View attachment 209109View attachment 209108View attachment 209106View attachment 209110View attachment 209105

Bonus pics:

Dinner: (Meal 3) 270g Sirloin steak, 260g Spud lite potatoes, cabbage salad and garden salad.

View attachment 209104


Exercise

Pull B session. 60min Treadmill in gym. Extra walking throughout the day.

Getting more reps on the assisted pull up so ill be dropping the weight next session.

Assisted Pull Up:
60kg x 14
60kg x 13
60kg x 12

Single arm Dumbbell Row:
17.5kg x 15 - 17.5kg DB
17.5kg x 15
20kg x 15

Chest supported row machine:
32kg x 15
37kg x 15
37kg x 15

Incline Dumbbell curl:
10kg x 15
10kg x 15
10kg x 14

Barbell Bicep Curl:
15kg x 15
17.5kg x 15
20kg x 12

Treadmill:
Time: 60 min 7 sec
Incline: 6
Speed: 6km/hr
Distance: 6.01

View attachment 209107

Sleep

7:48 min sleep. 2.1 events/hr using CPAP machine.

Good sleep! Event numbers creeping up slowly.

Supplements

1 x Centrum Men's multi vitamin (AM with food)
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

4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth

I like the carbs being higher. I was told recently that higher carbs helps your metabolism stay ramped up. I’ve been increasing mine. No idea if this is good advice but it’s what I’ve been told anyway

 

[ZenithHealth]

I like the carbs being higher. I was told recently that higher carbs helps your metabolism stay ramped up. I’ve been increasing mine. No idea if this is good advice but it’s what I’ve been told anyway

Hes on a decent dose of Retatrutide, which should speed up his metabolism more than any carb ever could, i think restricting calories would be the more optimal choice regarding weight loss

 

[jenkemj]

Hes on a decent dose of Retatrutide, which should speed up his metabolism more than any carb ever could, i think restricting calories would be the more optimal choice regarding weight loss

Yeah with you on the calories for sure. Whatever he’s doing now is working a treat