Approved Log Semaglutide Weight Cut Log

[Metroid11]

Oct2025 : For now the semaglutide hasn’t arrived yet ( ETA mid oct ), so until then I’ll just be walking and following the diet. As for the gym, it’s only cardio for now since I’ve got a shoulder injury and I’m waiting for surgery.

Log Overview (Oct 2025 – mid 2026 maybe more)
This will be my transformation log as I start semaglutide and restructure my training and nutrition.
Main goal: aggressive fat loss while preserving muscle, then slowly building a leaner, stronger physique.
Cardio/Steps: strength training 3–4x per week + 8,000–10,000 steps daily.

---

Cycle Plan (Main compound: Semaglutide)
- Semaglutide: starting 0.25mg weekly, titrating up as needed
- Duration: 6–9 months planned use
- Goal: lose 20–25kg fat while maintaining or gaining lean mass

---

Training
- Strength training 3–4x per week (focus on compounds: squat, press, deadlift, rows, pull-ups)
- Cardio: walking daily (8–10k steps minimum)
- Sessions: 45–60 min per workout, progressive overload where possible
- Objective: maintain strength markers while in caloric deficit

---

Diet / Nutrition
- Protein target: 160–180g/day (2 whey isolate shakes + meat/fish)
- Main meal prep: batch cooking rice + lean meat + vegetables, divided into small portions
- Extra vegetables: ~400–500g/day (fresh or frozen)
- Fats: olive oil, nuts, fatty fish (salmon 2–3x/week)
- Carbs: moderate, mostly rice, oats, potatoes, fruit
- Calories: expected ~1200–1600 kcal/day once semaglutide suppresses appetite
- Fiber support: psyllium husk or high-fiber vegetables to maintain digestion

---

Supplements / Health Stack
- Whey isolate protein (2 shakes daily)
- Pure Encapsulations O.N.E. Multivitamin (1 cap/day)
- Omega-3 fish oil (if no salmon that day, 2–3g EPA/DHA)
- Magnesium (200–400mg at night)
- Vitamin D3 (1000–2000 IU/day, depending on sun exposure)
- Electrolytes: sodium + potassium from diet, magnesium supplemented

---

Starting Stats & Goals
- Height: 188 cm
- Starting Weight: 115 kg
- Goal Weight: 88–92 kg (lean, athletic)
- Target Timeline: 6–9 months for fat loss, then focus on recomposition
- Main goals: lose fat, preserve/build muscle, improve health markers, avoid “skinny fat” look

 

[Metroid11]

Even though it’s not my first day I will post as if it was. I will be uploading nutrition info in the next days because I havent managed to find an app that feels comfortable enough.

 

[RoidRage69]

I find myself eating alot of walnuts with a protein shake a few times a day while on semaglutide. It's almost impossible for me to get 2000 cals per day while using it.

 

[Metroid11]

I find myself eating alot of walnuts with a protein shake a few times a day while on semaglutide. It's almost impossible for me to get 2000 cals per day while using it.

I wrote 1200-1600 cals but Im kinda sure thats more like a " dream " goal. I have been reading what most of people eat while in semaglutide cycle and I wont probably hit that mark but I will try. Still I really wanna hard focus on protein to avoid any kind of issue. This will also be my very first time using any PED so I will be taking advices from what I can read here.

 

[s.gentz]

Oct2025 : For now the semaglutide hasn’t arrived yet ( ETA mid oct ), so until then I’ll just be walking and following the diet. As for the gym, it’s only cardio for now since I’ve got a shoulder injury and I’m waiting for surgery.

Log Overview (Oct 2025 – mid 2026 maybe more)
This will be my transformation log as I start semaglutide and restructure my training and nutrition.
Main goal: aggressive fat loss while preserving muscle, then slowly building a leaner, stronger physique.
Cardio/Steps: strength training 3–4x per week + 8,000–10,000 steps daily.

---

Cycle Plan (Main compound: Semaglutide)
- Semaglutide: starting 0.25mg weekly, titrating up as needed
- Duration: 6–9 months planned use
- Goal: lose 20–25kg fat while maintaining or gaining lean mass

---

Training
- Strength training 3–4x per week (focus on compounds: squat, press, deadlift, rows, pull-ups)
- Cardio: walking daily (8–10k steps minimum)
- Sessions: 45–60 min per workout, progressive overload where possible
- Objective: maintain strength markers while in caloric deficit

---

Diet / Nutrition
- Protein target: 160–180g/day (2 whey isolate shakes + meat/fish)
- Main meal prep: batch cooking rice + lean meat + vegetables, divided into small portions
- Extra vegetables: ~400–500g/day (fresh or frozen)
- Fats: olive oil, nuts, fatty fish (salmon 2–3x/week)
- Carbs: moderate, mostly rice, oats, potatoes, fruit
- Calories: expected ~1200–1600 kcal/day once semaglutide suppresses appetite
- Fiber support: psyllium husk or high-fiber vegetables to maintain digestion

---

Supplements / Health Stack
- Whey isolate protein (2 shakes daily)
- Pure Encapsulations O.N.E. Multivitamin (1 cap/day)
- Omega-3 fish oil (if no salmon that day, 2–3g EPA/DHA)
- Magnesium (200–400mg at night)
- Vitamin D3 (1000–2000 IU/day, depending on sun exposure)
- Electrolytes: sodium + potassium from diet, magnesium supplemented

---

Starting Stats & Goals
- Height: 188 cm
- Starting Weight: 115 kg
- Goal Weight: 88–92 kg (lean, athletic)
- Target Timeline: 6–9 months for fat loss, then focus on recomposition
- Main goals: lose fat, preserve/build muscle, improve health markers, avoid “skinny fat” look

@Metroid11
We’ll come to Evo bro! Glad you decided to put up a log. This is a great start. Post up some pics of your current physique when you have a minute.
As far as a food logging app I would recommend chronometer.

 

[Metroid11]

@Metroid11
We’ll come to Evo bro! Glad you decided to put up a log. This is a great start. Post up some pics of your current physique when you have a minute.
As far as a food logging app I would recommend chronometer.

Too much stuff to blur.
I will check chronometer now.

 

[RoidRage69]

I wrote 1200-1600 cals but Im kinda sure thats more like a " dream " goal. I have been reading what most of people eat while in semaglutide cycle and I wont probably hit that mark but I will try. Still I really wanna hard focus on protein to avoid any kind of issue. This will also be my very first time using any PED so I will be taking advices from what I can read here.

I say go high androgen load while on semaglutide. Also I like your priority of getting your protein in each day.

I think 500mg Testosterone per week would be perfect when your on 1mg Semaglutide per week. Start at 250 per week and then bump up after a few weeks to 375 and then again to 500mg when your semaglutide dose is high. These GLP drugs love to eat muscle so it's important to have a good androgen load on them.

 

[RoidRage69]

If you can afford hgh i highly recommend it.

 

[s.gentz]

I wrote 1200-1600 cals but Im kinda sure thats more like a " dream " goal.

Your not going to want to be that low. I would never recommend going under 1600-1800 cals for more thana week at a time unless your prepping for a show.
Get your food/training logged daily for a few days and lets go from there.
Do you know your maintenance cals?

 

[Metroid11]

I say go high androgen load while on semaglutide. Also I like your priority of getting your protein in each day.

I think 500mg Testosterone per week would be perfect when your on 1mg Semaglutide per week. Start at 250 per week and then bump up after a few weeks to 375 and then again to 500mg when your semaglutide dose is high. These GLP drugs love to eat muscle so it's important to have a good androgen load on them.

My initial plan was to keep everything natural and only use semaglutide to speed up fat loss, while supporting it with plenty of strength training in the gym + high protein intake to avoid losing muscle and maybe even build a little along the way. I don’t completely rule out using PEDs in the future, but as of today my intention is to only use semaglutide.
It’s not really a matter of being able to afford it, it’s more that it’s not something I’ve considered. I’ve seen that there can be quite a few side effects and I don’t feel comfortable with that idea.

 

[Metroid11]

Your not going to want to be that low. I would never recommend going under 1600-1800 cals for more thana week at a time unless your prepping for a show.
Get your food/training logged daily for a few days and lets go from there.
Do you know your maintenance cals?

Yes. I will aim for the highest possible.

 

[s.gentz]

How are you inputting in the calculator?
I would use the little activity option.
Shoot for 2700cals to start for a the first 2 weeks. This is the time to be consistent.
P-250g(1000cals)
Fats-70g(630cals)
Carb-250g(1000cals)
2630 total daily cals.

 

[Metroid11]

How are you inputting in the calculator?
I would use the little activity option.
Shoot for 2700cals to start for a the first 2 weeks. This is the time to be consistent.
P-250g(1000cals)
Fats-70g(630cals)
Carb-250g(1000cals)
2630 total daily cals.

I was using the moderate option but I will follow your advice. Thanks

 

[s.gentz]

I was using the moderate option but I will follow your advice. Thanks

Hit that for two weeks and be very diligent. Once you complete the 2 weeks of logging/training/diet we should be able to set up a good path for you to reach your goals.

 

[LevButlerov]

Oct2025 : For now the semaglutide hasn’t arrived yet ( ETA mid oct ), so until then I’ll just be walking and following the diet. As for the gym, it’s only cardio for now since I’ve got a shoulder injury and I’m waiting for surgery.

Log Overview (Oct 2025 – mid 2026 maybe more)
This will be my transformation log as I start semaglutide and restructure my training and nutrition.
Main goal: aggressive fat loss while preserving muscle, then slowly building a leaner, stronger physique.
Cardio/Steps: strength training 3–4x per week + 8,000–10,000 steps daily.

---

Cycle Plan (Main compound: Semaglutide)
- Semaglutide: starting 0.25mg weekly, titrating up as needed
- Duration: 6–9 months planned use
- Goal: lose 20–25kg fat while maintaining or gaining lean mass

---

Training
- Strength training 3–4x per week (focus on compounds: squat, press, deadlift, rows, pull-ups)
- Cardio: walking daily (8–10k steps minimum)
- Sessions: 45–60 min per workout, progressive overload where possible
- Objective: maintain strength markers while in caloric deficit

---

Diet / Nutrition
- Protein target: 160–180g/day (2 whey isolate shakes + meat/fish)
- Main meal prep: batch cooking rice + lean meat + vegetables, divided into small portions
- Extra vegetables: ~400–500g/day (fresh or frozen)
- Fats: olive oil, nuts, fatty fish (salmon 2–3x/week)
- Carbs: moderate, mostly rice, oats, potatoes, fruit
- Calories: expected ~1200–1600 kcal/day once semaglutide suppresses appetite
- Fiber support: psyllium husk or high-fiber vegetables to maintain digestion

---

Supplements / Health Stack
- Whey isolate protein (2 shakes daily)
- Pure Encapsulations O.N.E. Multivitamin (1 cap/day)
- Omega-3 fish oil (if no salmon that day, 2–3g EPA/DHA)
- Magnesium (200–400mg at night)
- Vitamin D3 (1000–2000 IU/day, depending on sun exposure)
- Electrolytes: sodium + potassium from diet, magnesium supplemented

---

Starting Stats & Goals
- Height: 188 cm
- Starting Weight: 115 kg
- Goal Weight: 88–92 kg (lean, athletic)
- Target Timeline: 6–9 months for fat loss, then focus on recomposition
- Main goals: lose fat, preserve/build muscle, improve health markers, avoid “skinny fat” look

I wrote 1200-1600 cals but Im kinda sure thats more like a " dream " goal. I have been reading what most of people eat while in semaglutide cycle and I wont probably hit that mark but I will try. Still I really wanna hard focus on protein to avoid any kind of issue. This will also be my very first time using any PED so I will be taking advices from what I can read here.

My initial plan was to keep everything natural and only use semaglutide to speed up fat loss, while supporting it with plenty of strength training in the gym + high protein intake to avoid losing muscle and maybe even build a little along the way. I don’t completely rule out using PEDs in the future, but as of today my intention is to only use semaglutide.
It’s not really a matter of being able to afford it, it’s more that it’s not something I’ve considered. I’ve seen that there can be quite a few side effects and I don’t feel comfortable with that idea.

welcome to the EVO family @Metroid11 thank you for sharing
That looks like a really solid plan for a first log and it’s clear you’ve thought it through. Starting semaglutide at the lowest dose and titrating up is the right move, that way you learn how your body handles it before pushing further. Always go slow and microdose it.

Cardio and daily steps are a perfect foundation while your shoulder heals, then once you’re cleared you’ll be able to transition smoothly back into full strength training. You can do lower body right and core?

The diet looks good too, protein being the focus is exactly what will protect your muscle while you’re in a deficit. Hitting 1200–1600 calories might feel unrealistic some days, and that’s fine, semaglutide usually brings appetite down enough that you’ll naturally end up close to your goal range without forcing it. Just make sure to keep protein consistent and let carbs and fats adjust around it. I suggest you keep protein high that's #1 concern with glp1s.

Supplements and health stack are on point, especially the fish oil, magnesium, and vitamin D. Those will help with energy and recovery while you’re in a deficit.
supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

The goal of 20–25kg fat loss over 6–9 months is aggressive but realistic with the plan you’ve laid out. Keep logging everything, even the small wins, because those add up and keep you motivated when progress feels slow. This is a strong foundation for your transformation.

 

[Mobster]

Can't help delays on deliveries etc except by planning ahead (got a big one today myself)

 

[Metroid11]

@Metroid11
We’ll come to Evo bro! Glad you decided to put up a log. This is a great start. Post up some pics of your current physique when you have a minute.
As far as a food logging app I would recommend chronometer.

welcome to the EVO family @Metroid11 thank you for sharing
That looks like a really solid plan for a first log and it’s clear you’ve thought it through. Starting semaglutide at the lowest dose and titrating up is the right move, that way you learn how your body handles it before pushing further. Always go slow and microdose it.

Cardio and daily steps are a perfect foundation while your shoulder heals, then once you’re cleared you’ll be able to transition smoothly back into full strength training. You can do lower body right and core?

The diet looks good too, protein being the focus is exactly what will protect your muscle while you’re in a deficit. Hitting 1200–1600 calories might feel unrealistic some days, and that’s fine, semaglutide usually brings appetite down enough that you’ll naturally end up close to your goal range without forcing it. Just make sure to keep protein consistent and let carbs and fats adjust around it. I suggest you keep protein high that's #1 concern with glp1s.

Supplements and health stack are on point, especially the fish oil, magnesium, and vitamin D. Those will help with energy and recovery while you’re in a deficit.
supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

The goal of 20–25kg fat loss over 6–9 months is aggressive but realistic with the plan you’ve laid out. Keep logging everything, even the small wins, because those add up and keep you motivated when progress feels slow. This is a strong foundation for your transformation.

Thanks a lot for the encouragement. Honestly, reading other logs on this forum and seeing how much quality information people share has been my main reason for starting this type of post.

Regarding training lower body and core, I can’t really do it at the gym because, even though it’s not related to my shoulder injury, in my country companies are very distrustful and will hire a private investigator at the slightest thing. Even if you’re not stressing the shoulder, they can still cause you legal trouble, even if later on you prove they were wrong.


As for supplements:

• Multivitamin: Pure Encapsulations O.N.E. (1 cap daily)
• Omega-3 fish oil (on days I don’t eat salmon)
• Magnesium at night + Vitamin D3
• For digestion I plan to add psyllium husk for fiber.

Can't help delays on deliveries etc except by planning ahead (got a big one today myself)

Even if the order is delayed, maybe it’s actually a positive thing as it gives me more time to reinforce my diet and exercise routine.

 

[stevesmi]

Oct2025 : For now the semaglutide hasn’t arrived yet ( ETA mid oct ), so until then I’ll just be walking and following the diet. As for the gym, it’s only cardio for now since I’ve got a shoulder injury and I’m waiting for surgery.

Log Overview (Oct 2025 – mid 2026 maybe more)
This will be my transformation log as I start semaglutide and restructure my training and nutrition.
Main goal: aggressive fat loss while preserving muscle, then slowly building a leaner, stronger physique.
Cardio/Steps: strength training 3–4x per week + 8,000–10,000 steps daily.

---

Cycle Plan (Main compound: Semaglutide)
- Semaglutide: starting 0.25mg weekly, titrating up as needed
- Duration: 6–9 months planned use
- Goal: lose 20–25kg fat while maintaining or gaining lean mass

---

Training
- Strength training 3–4x per week (focus on compounds: squat, press, deadlift, rows, pull-ups)
- Cardio: walking daily (8–10k steps minimum)
- Sessions: 45–60 min per workout, progressive overload where possible
- Objective: maintain strength markers while in caloric deficit

---

Diet / Nutrition
- Protein target: 160–180g/day (2 whey isolate shakes + meat/fish)
- Main meal prep: batch cooking rice + lean meat + vegetables, divided into small portions
- Extra vegetables: ~400–500g/day (fresh or frozen)
- Fats: olive oil, nuts, fatty fish (salmon 2–3x/week)
- Carbs: moderate, mostly rice, oats, potatoes, fruit
- Calories: expected ~1200–1600 kcal/day once semaglutide suppresses appetite
- Fiber support: psyllium husk or high-fiber vegetables to maintain digestion

---

Supplements / Health Stack
- Whey isolate protein (2 shakes daily)
- Pure Encapsulations O.N.E. Multivitamin (1 cap/day)
- Omega-3 fish oil (if no salmon that day, 2–3g EPA/DHA)
- Magnesium (200–400mg at night)
- Vitamin D3 (1000–2000 IU/day, depending on sun exposure)
- Electrolytes: sodium + potassium from diet, magnesium supplemented

---

Starting Stats & Goals
- Height: 188 cm
- Starting Weight: 115 kg
- Goal Weight: 88–92 kg (lean, athletic)
- Target Timeline: 6–9 months for fat loss, then focus on recomposition
- Main goals: lose fat, preserve/build muscle, improve health markers, avoid “skinny fat” look

@Metroid11 semaglutide is fine. but as i tell people its a single agonist. eventually i would graduate to tirzepatide or retatrutide. they are superior options

 

[Metroid11]

@Metroid11 semaglutide is fine. but as i tell people its a single agonist. eventually i would graduate to tirzepatide or retatrutide. they are superior options

You think there is any kind of issue on swapping at some point to tirzepatide or retatrutide? I got enough semaglutide for around 4months.

PD: Been trying to find tirzepatide on any of the providers on the forums but cant find it. It has a different name ?

 

[ceo]

Oct2025 : For now the semaglutide hasn’t arrived yet ( ETA mid oct ), so until then I’ll just be walking and following the diet. As for the gym, it’s only cardio for now since I’ve got a shoulder injury and I’m waiting for surgery.

Log Overview (Oct 2025 – mid 2026 maybe more)
This will be my transformation log as I start semaglutide and restructure my training and nutrition.
Main goal: aggressive fat loss while preserving muscle, then slowly building a leaner, stronger physique.
Cardio/Steps: strength training 3–4x per week + 8,000–10,000 steps daily.

---

Cycle Plan (Main compound: Semaglutide)
- Semaglutide: starting 0.25mg weekly, titrating up as needed
- Duration: 6–9 months planned use
- Goal: lose 20–25kg fat while maintaining or gaining lean mass

---

Training
- Strength training 3–4x per week (focus on compounds: squat, press, deadlift, rows, pull-ups)
- Cardio: walking daily (8–10k steps minimum)
- Sessions: 45–60 min per workout, progressive overload where possible
- Objective: maintain strength markers while in caloric deficit

---

Diet / Nutrition
- Protein target: 160–180g/day (2 whey isolate shakes + meat/fish)
- Main meal prep: batch cooking rice + lean meat + vegetables, divided into small portions
- Extra vegetables: ~400–500g/day (fresh or frozen)
- Fats: olive oil, nuts, fatty fish (salmon 2–3x/week)
- Carbs: moderate, mostly rice, oats, potatoes, fruit
- Calories: expected ~1200–1600 kcal/day once semaglutide suppresses appetite
- Fiber support: psyllium husk or high-fiber vegetables to maintain digestion

---

Supplements / Health Stack
- Whey isolate protein (2 shakes daily)
- Pure Encapsulations O.N.E. Multivitamin (1 cap/day)
- Omega-3 fish oil (if no salmon that day, 2–3g EPA/DHA)
- Magnesium (200–400mg at night)
- Vitamin D3 (1000–2000 IU/day, depending on sun exposure)
- Electrolytes: sodium + potassium from diet, magnesium supplemented

---

Starting Stats & Goals
- Height: 188 cm
- Starting Weight: 115 kg
- Goal Weight: 88–92 kg (lean, athletic)
- Target Timeline: 6–9 months for fat loss, then focus on recomposition
- Main goals: lose fat, preserve/build muscle, improve health markers, avoid “skinny fat” look

bros the lineup solid. you got some excellent diet and supps @Metroid11 my favorite the veggies

 

[stevesmi]

You think there is any kind of issue on swapping at some point to tirzepatide or retatrutide? I got enough semaglutide for around 4months.

PD: Been trying to find tirzepatide on any of the providers on the forums but cant find it. It has a different name ?

none at all. switch anytime.

umbrella and napsgear both have tirzepatide. do a search

 

[2Thick]

Oct2025 : For now the semaglutide hasn’t arrived yet ( ETA mid oct ), so until then I’ll just be walking and following the diet. As for the gym, it’s only cardio for now since I’ve got a shoulder injury and I’m waiting for surgery.

Log Overview (Oct 2025 – mid 2026 maybe more)
This will be my transformation log as I start semaglutide and restructure my training and nutrition.
Main goal: aggressive fat loss while preserving muscle, then slowly building a leaner, stronger physique.
Cardio/Steps: strength training 3–4x per week + 8,000–10,000 steps daily.

---

Cycle Plan (Main compound: Semaglutide)
- Semaglutide: starting 0.25mg weekly, titrating up as needed
- Duration: 6–9 months planned use
- Goal: lose 20–25kg fat while maintaining or gaining lean mass

---

Training
- Strength training 3–4x per week (focus on compounds: squat, press, deadlift, rows, pull-ups)
- Cardio: walking daily (8–10k steps minimum)
- Sessions: 45–60 min per workout, progressive overload where possible
- Objective: maintain strength markers while in caloric deficit

---

Diet / Nutrition
- Protein target: 160–180g/day (2 whey isolate shakes + meat/fish)
- Main meal prep: batch cooking rice + lean meat + vegetables, divided into small portions
- Extra vegetables: ~400–500g/day (fresh or frozen)
- Fats: olive oil, nuts, fatty fish (salmon 2–3x/week)
- Carbs: moderate, mostly rice, oats, potatoes, fruit
- Calories: expected ~1200–1600 kcal/day once semaglutide suppresses appetite
- Fiber support: psyllium husk or high-fiber vegetables to maintain digestion

---

Supplements / Health Stack
- Whey isolate protein (2 shakes daily)
- Pure Encapsulations O.N.E. Multivitamin (1 cap/day)
- Omega-3 fish oil (if no salmon that day, 2–3g EPA/DHA)
- Magnesium (200–400mg at night)
- Vitamin D3 (1000–2000 IU/day, depending on sun exposure)
- Electrolytes: sodium + potassium from diet, magnesium supplemented

---

Starting Stats & Goals
- Height: 188 cm
- Starting Weight: 115 kg
- Goal Weight: 88–92 kg (lean, athletic)
- Target Timeline: 6–9 months for fat loss, then focus on recomposition
- Main goals: lose fat, preserve/build muscle, improve health markers, avoid “skinny fat” look

This one is looking really nice. That diet and nutrition looks to be on point. You're protecting your joints as well with the fish oil. @Metroid11

 

[Ulter]

I wrote 1200-1600 cals but Im kinda sure thats more like a " dream " goal. I have been reading what most of people eat while in semaglutide cycle and I wont probably hit that mark but I will try. Still I really wanna hard focus on protein to avoid any kind of issue. This will also be my very first time using any PED so I will be taking advices from what I can read here.

@Metroid11 the appetite suppression goes away the longer you stay on it. there is no reason to run anything more then it for fat loss. but you need to keep nutrition on point

 

[Metroid11]

Oct 1. There is probably a better way to post this but still not used to the app. I couldnt reach the exact goal @s.gentz told me to but its pretty close.

​

 

[s.gentz]

View attachment 124836

Oct 1. There is probably a better way to post this but still not used to the app. I couldnt reach the exact goal @s.gentz told me to but its pretty close.

​

What kept you from eating all your cals?
If you feel satisfied at this caloric intake we can keep you here and just adjust macros to these cals. The only issue is you want have as many cals to drop as time goes on.

 

[Metroid11]

What kept you from eating all your cals?
If you feel satisfied at this caloric intake we can keep you here and just adjust macros to these cals. The only issue is you want have as many cals to drop as time goes on.

"What kept you from eating all your cals?"

I hit 2.300 by forcing myself a bit. If I wasnt trying to hit the mark today I would have eaten 1.800 or so. I feel that a normal day ( today I only had 1 real meal that was dinner ) I would be pretty fine at 2.000 kcal, let me know what you think about it.

 

[s.gentz]

"What kept you from eating all your cals?"

I hit 2.300 by forcing myself a bit. If I wasnt trying to hit the mark today I would have eaten 1.800 or so. I feel that a normal day ( today I only had 1 real meal that was dinner ) I would be pretty fine at 2.000 kcal, let me know what you think about it.

2000 cals satisfying you is fine but the issue is you have almost no runway to drop cals.
You did not start the sema yet correct?

 

[Metroid11]

2000 cals satisfying you is fine but the issue is you have almost no runway to drop cals.
You did not start the sema yet correct?

Yup I didnt start it yet. My main issue in the past has been eating too much fast food + sugar products like coke , donuts etc
Rice and salad at same time are something that makes me feel full very quickly but meat its something that I eat it much more.


By the way sorry if you see too many mistakes on my grammar Im not english native

 

[ROIDDERS]

Oct2025 : For now the semaglutide hasn’t arrived yet ( ETA mid oct ), so until then I’ll just be walking and following the diet. As for the gym, it’s only cardio for now since I’ve got a shoulder injury and I’m waiting for surgery.

Log Overview (Oct 2025 – mid 2026 maybe more)
This will be my transformation log as I start semaglutide and restructure my training and nutrition.
Main goal: aggressive fat loss while preserving muscle, then slowly building a leaner, stronger physique.
Cardio/Steps: strength training 3–4x per week + 8,000–10,000 steps daily.

---

Cycle Plan (Main compound: Semaglutide)
- Semaglutide: starting 0.25mg weekly, titrating up as needed
- Duration: 6–9 months planned use
- Goal: lose 20–25kg fat while maintaining or gaining lean mass

---

Training
- Strength training 3–4x per week (focus on compounds: squat, press, deadlift, rows, pull-ups)
- Cardio: walking daily (8–10k steps minimum)
- Sessions: 45–60 min per workout, progressive overload where possible
- Objective: maintain strength markers while in caloric deficit

---

Diet / Nutrition
- Protein target: 160–180g/day (2 whey isolate shakes + meat/fish)
- Main meal prep: batch cooking rice + lean meat + vegetables, divided into small portions
- Extra vegetables: ~400–500g/day (fresh or frozen)
- Fats: olive oil, nuts, fatty fish (salmon 2–3x/week)
- Carbs: moderate, mostly rice, oats, potatoes, fruit
- Calories: expected ~1200–1600 kcal/day once semaglutide suppresses appetite
- Fiber support: psyllium husk or high-fiber vegetables to maintain digestion

---

Supplements / Health Stack
- Whey isolate protein (2 shakes daily)
- Pure Encapsulations O.N.E. Multivitamin (1 cap/day)
- Omega-3 fish oil (if no salmon that day, 2–3g EPA/DHA)
- Magnesium (200–400mg at night)
- Vitamin D3 (1000–2000 IU/day, depending on sun exposure)
- Electrolytes: sodium + potassium from diet, magnesium supplemented

---

Starting Stats & Goals
- Height: 188 cm
- Starting Weight: 115 kg
- Goal Weight: 88–92 kg (lean, athletic)
- Target Timeline: 6–9 months for fat loss, then focus on recomposition
- Main goals: lose fat, preserve/build muscle, improve health markers, avoid “skinny fat” look

Sounds like an exciting long right here. I want to see how you react to semaglutide. @Metroid11 A lot of people say, it works really good.

 

[Metroid11]

Sounds like an exciting long right here. I want to see how you react to semaglutide. @Metroid11 A lot of people say, it works really good.

I will try to keep the post updated daily. Thanks!

 

[ROIDDERS]

I will try to keep the post updated daily. Thanks!

That would be cool to see what kind of side effects you get.

 

[Metroid11]

That would be cool to see what kind of side effects you get.

Lets hope that only fast fat burning effect

 

[ROIDDERS]

Lets hope that only fast fat burning effect

in that case i would tell you to use retatrutide as its a triple agonist. sema is just a single agonist

 

[Metroid11]

in that case i would tell you to use retatrutide as its a triple agonist. sema is just a single agonist

@stevesmi posted something similar about tirzepatide and retatrutide earlier in the morning. Been checking a bit about them and Tirzepatide seems to be much better and still safe but there is not much information about retatrutide. Also Im not really sure if I should upgrade from semaglutide to something much more stronger since Im kinda scared that I wont be able to keep up with muscle ( without using testo or similars ).

 

[ROIDDERS]

@stevesmi posted something similar about tirzepatide and retatrutide earlier in the morning. Been checking a bit about them and Tirzepatide seems to be much better and still safe but there is not much information about retatrutide. Also Im not really sure if I should upgrade from semaglutide to something much more stronger since Im kinda scared that I wont be able to keep up with muscle ( without using testo or similars ).

i would listen to the podcasts on them. it explains in depth of each. never use something you don't quite understand without doing your full homework

 

[Metroid11]

i would listen to the podcasts on them. it explains in depth of each. never use something you don't quite understand without doing your full homework

Thanks for the guidance. Tomorrow while Im walking I will listen to the podchast

 

[LevButlerov]

Thanks a lot for the encouragement. Honestly, reading other logs on this forum and seeing how much quality information people share has been my main reason for starting this type of post.

Regarding training lower body and core, I can’t really do it at the gym because, even though it’s not related to my shoulder injury, in my country companies are very distrustful and will hire a private investigator at the slightest thing. Even if you’re not stressing the shoulder, they can still cause you legal trouble, even if later on you prove they were wrong.


As for supplements:

• Multivitamin: Pure Encapsulations O.N.E. (1 cap daily)
• Omega-3 fish oil (on days I don’t eat salmon)
• Magnesium at night + Vitamin D3
• For digestion I plan to add psyllium husk for fiber.

Makes sense holding off lower and core in the gym if it could cause you problems, no point risking work issues when you can just focus upper body for now and let everything else wait. Your supplement setup is solid, Pure Encapsulations O.N.E. covers the gaps, omega 3 on non-salmon days is smart, and magnesium with D3 at night will help recovery. Psyllium husk is a good add, easy way to keep digestion moving smooth.
how about probiotics and digestive enzymes?

 

[Metroid11]

Makes sense holding off lower and core in the gym if it could cause you problems, no point risking work issues when you can just focus upper body for now and let everything else wait. Your supplement setup is solid, Pure Encapsulations O.N.E. covers the gaps, omega 3 on non-salmon days is smart, and magnesium with D3 at night will help recovery. Psyllium husk is a good add, easy way to keep digestion moving smooth.
how about probiotics and digestive enzymes?

I had my doubts about whether I was going to need something like that, but yesterday after taking 50g of protein in the morning I felt really heavy and stayed bloated for half the day. So I decided to buy Enzymedica Digest + Probiotics.

 

[LevButlerov]

I had my doubts about whether I was going to need something like that, but yesterday after taking 50g of protein in the morning I felt really heavy and stayed bloated for half the day. So I decided to buy Enzymedica Digest + Probiotics.

You need probiotics digestive enzymes and psyllium daily, you'll see way less bloat that way.

 

[Metroid11]

Oct 2. Could add another protein shake not really in the mood for it.

 

[ballin2504]

Even though it’s not my first day I will post as if it was. I will be uploading nutrition info in the next days because I havent managed to find an app that feels comfortable enough.

View attachment 124419

@Metroid11 nice update big fella. Keep it up

 

[25homes]

Oct2025 : For now the semaglutide hasn’t arrived yet ( ETA mid oct ), so until then I’ll just be walking and following the diet. As for the gym, it’s only cardio for now since I’ve got a shoulder injury and I’m waiting for surgery.

Log Overview (Oct 2025 – mid 2026 maybe more)
This will be my transformation log as I start semaglutide and restructure my training and nutrition.
Main goal: aggressive fat loss while preserving muscle, then slowly building a leaner, stronger physique.
Cardio/Steps: strength training 3–4x per week + 8,000–10,000 steps daily.

---

Cycle Plan (Main compound: Semaglutide)
- Semaglutide: starting 0.25mg weekly, titrating up as needed
- Duration: 6–9 months planned use
- Goal: lose 20–25kg fat while maintaining or gaining lean mass

---

Training
- Strength training 3–4x per week (focus on compounds: squat, press, deadlift, rows, pull-ups)
- Cardio: walking daily (8–10k steps minimum)
- Sessions: 45–60 min per workout, progressive overload where possible
- Objective: maintain strength markers while in caloric deficit

---

Diet / Nutrition
- Protein target: 160–180g/day (2 whey isolate shakes + meat/fish)
- Main meal prep: batch cooking rice + lean meat + vegetables, divided into small portions
- Extra vegetables: ~400–500g/day (fresh or frozen)
- Fats: olive oil, nuts, fatty fish (salmon 2–3x/week)
- Carbs: moderate, mostly rice, oats, potatoes, fruit
- Calories: expected ~1200–1600 kcal/day once semaglutide suppresses appetite
- Fiber support: psyllium husk or high-fiber vegetables to maintain digestion

---

Supplements / Health Stack
- Whey isolate protein (2 shakes daily)
- Pure Encapsulations O.N.E. Multivitamin (1 cap/day)
- Omega-3 fish oil (if no salmon that day, 2–3g EPA/DHA)
- Magnesium (200–400mg at night)
- Vitamin D3 (1000–2000 IU/day, depending on sun exposure)
- Electrolytes: sodium + potassium from diet, magnesium supplemented

---

Starting Stats & Goals
- Height: 188 cm
- Starting Weight: 115 kg
- Goal Weight: 88–92 kg (lean, athletic)
- Target Timeline: 6–9 months for fat loss, then focus on recomposition
- Main goals: lose fat, preserve/build muscle, improve health markers, avoid “skinny fat” look

Keep that diet super clean bro

 

[LevButlerov]

Oct 2. Could add another protein shake not really in the mood for it.View attachment 125255

good start lets keep pushing

 

[Metroid11]

Oct 3. Walked a bit less than usual, only 5 km. Even for meals I was a bit short on time and ended up having a very big dinner (7:00 PM), since until that point I don’t think I had even reached 300 kcal.

 

[LevButlerov]

Oct 3. Walked a bit less than usual, only 5 km. Even for meals I was a bit short on time and ended up having a very big dinner (7:00 PM), since until that point I don’t think I had even reached 300 kcal.

View attachment 125649

can you please share the actual foods from the app? screen shot it @Metroid11

 

[Metroid11]

can you please share the actual foods from the app? screen shot it @Metroid11

Yea sure. I had to create my own ‘foods’ in the app since I couldn’t find anything that matched mine exactly.

 

[BeMe]

Oct 3. Walked a bit less than usual, only 5 km. Even for meals I was a bit short on time and ended up having a very big dinner (7:00 PM), since until that point I don’t think I had even reached 300 kcal.

View attachment 125649

Hey @Metroid11 great start to the log. Love your screen name, that takes me back.

Remember the key to weight loss is consistency. Set your goals and maintain them. No excuses.

Are you using a galaxy watch? They are kinda a bit iffy on tracking so just don't put toooo much emphasis on the numbers there. Especially calories. It's not accurate in the least on that metric. It's just estimates your caloric burn each day.

 

[BeMe]

Yea sure. I had to create my own ‘foods’ in the app since I couldn’t find anything that matched mine exactly.

View attachment 125703

You couldn't find chicken breast in that app..hmm that's odd.

That looks like the same app @moreReps21 uses. Maybe he can hop in here and help a bit?

 

[LevButlerov]

Yea sure. I had to create my own ‘foods’ in the app since I couldn’t find anything that matched mine exactly.

View attachment 125703

Breakfast lets cut toast, replace with oatmeal and eggs, can?

 

[Metroid11]

You couldn't find chicken breast in that app..hmm that's odd.

That looks like the same app @moreReps21 uses. Maybe he can hop in here and help a bit?

Chicken breast is there. Thats from the default option of the app

Breakfast lets cut toast, replace with oatmeal and eggs, can?

You wont see toast in my foods usually , I had a meeting this morning ( yeah even on medical leave I still do those ) and I pretty much needed to eat something and that was the most healthy thing I could find.

Regarding oatmeal I never tried it so not sure how should I add it to my diet. Should be my normal breakfast?

Hey @Metroid11 great start to the log. Love your screen name, that takes me back.

Remember the key to weight loss is consistency. Set your goals and maintain them. No excuses.

Are you using a galaxy watch? They are kinda a bit iffy on tracking so just don't put toooo much emphasis on the numbers there. Especially calories. It's not accurate in the least on that metric. It's just estimates your caloric burn each day.

Got nothing yet but Im in process of buying a huawei watch gt 6 pro still checking reviews.

 

[BeMe]

Chicken breast is there. Thats from the default option of the app

You wont see toast in my foods usually , I had a meeting this morning ( yeah even on medical leave I still do those ) and I pretty much needed to eat something and that was the most healthy thing I could find.

Regarding oatmeal I never tried it so not sure how should I add it to my diet. Should be my normal breakfast?

Got nothing yet but Im in process of buying a huawei watch gt 6 pro still checking reviews.

Oh ok, not familiar with the Huawei stuff..they got banned in North America cuz the CCP had spyware in the Huawei products lol. Canada arrested their President for the Americans and then China arrested 2 Canadian businessmen as hostages. That was the end of that for Huawei in Canada lol.

Do you prefer the idea of a watch or would an actual fitness wearable be good for you too? Watches are tough to sleep with. Fitness wearables are more comfortable but generally no screen.

I use a whoop strap but it's a bit pricey. Polar just dropped a fitness strap that looks really good. Polar is known for having the best sensors and algorithms.

 

[Metroid11]

Oh ok, not familiar with the Huawei stuff..they got banned in North America cuz the CCP had spyware in the Huawei products lol. Canada arrested their President for the Americans and then China arrested 2 Canadian businessmen as hostages. That was the end of that for Huawei in Canada lol.

Do you prefer the idea of a watch or would an actual fitness wearable be good for you too? Watches are tough to sleep with. Fitness wearables are more comfortable but generally no screen.

I use a whoop strap but it's a bit pricey. Polar just dropped a fitness strap that looks really good. Polar is known for having the best sensors and algorithms.

If you can recommend me what would work best in your opinion I can check. I was mostly looking for a watch mostly because I like watches and the new huawei has metalic version and looks pretty nice but its not a must.

 

[BeMe]

If you can recommend me what would work best in your opinion I can check. I was mostly looking for a watch mostly because I like watches and the new huawei has metalic version and looks pretty nice but its not a must.

I get it. I'm a watch guy too.

I know Huawei was always well known for top level tech at a great price. Apple watches are king of the hill in terms of sensors and the Garmins are up there too.

I actually have a smart watch too lol. Because I'm a watch guy I couldn't go full smart watch. I got the Garmin crossover which is half analog, half digital watch so it satisfies the watch geek in me lol.

For fitness straps is suggest starting with a cheaper one and seeing how you get on with it before committing to something more expensive. There's even rings too. The Oura ring is supposed to be the best, that's just what I heard. But there are a few other ones as well. Samsung even has a ring now. I saw you're using Google for so I'm guessing you're an Android guy.

 

[Metroid11]

I get it. I'm a watch guy too.

I know Huawei was always well known for top level tech at a great price. Apple watches are king of the hill in terms of sensors and the Garmins are up there too.

I actually have a smart watch too lol. Because I'm a watch guy I couldn't go full smart watch. I got the Garmin crossover which is half analog, half digital watch so it satisfies the watch geek in me lol.

For fitness straps is suggest starting with a cheaper one and seeing how you get on with it before committing to something more expensive. There's even rings too. The Oura ring is supposed to be the best, that's just what I heard. But there are a few other ones as well. Samsung even has a ring now. I saw you're using Google for so I'm guessing you're an Android guy.

I don’t know what you think, but I think I might start with one of the new Xiaomi Bands and then almost certainly switch to a proper watch later (but as I mentioned, I have a lot of models to look into first).


As for the ring, I’m definitely ruling that out — I’m not really into wearing rings, and honestly for almost €500 I could just buy the Huawei instead.


Also, the PSL package has already been shipped, and it looks like we finally have an estimated delivery date!

 

[BeMe]

I don’t know what you think, but I think I might start with one of the new Xiaomi Bands and then almost certainly switch to a proper watch later (but as I mentioned, I have a lot of models to look into first).


As for the ring, I’m definitely ruling that out — I’m not really into wearing rings, and honestly for almost €500 I could just buy the Huawei instead.


Also, the PSL package has already been shipped, and it looks like we finally have an estimated delivery date!
View attachment 125895

Good plan. Jump into the shallow end and see how it goes before really diving in. The Polar and new gen Whoop are both brand new so over time prices should come down too.

 

[HarleyGuy]

Thanks a lot for the encouragement. Honestly, reading other logs on this forum and seeing how much quality information people share has been my main reason for starting this type of post.

This is an excellent log and reading the above validates for me that EVO is the best forum on the internet. Welcome to EVO brother and keep up the great work! We're all behind you on this journey!

I had my doubts about whether I was going to need something like that, but yesterday after taking 50g of protein in the morning I felt really heavy and stayed bloated for half the day. So I decided to buy Enzymedica Digest + Probiotics.

I too suffer from bloat and I don't even eat carbs albeit my protein is above 600g/day. I take DigestGold (can be found on Amazon) and it is recommended here and I take 15g psyllium husk before my two big meals a day as well as a tbsp of Apple Cider Vinegar 'with mother'. No matter how much I eat the bloat is gone now and I'm super regular.

Sema will do an okay job for you but if you switch to Retatrutide it's the 3rd generation agonist and works almost like magic.

 

[Metroid11]

This is an excellent log and reading the above validates for me that EVO is the best forum on the internet. Welcome to EVO brother and keep up the great work! We're all behind you on this journey!

I too suffer from bloat and I don't even eat carbs albeit my protein is above 600g/day. I take DigestGold (can be found on Amazon) and it is recommended here and I take 15g psyllium husk before my two big meals a day as well as a tbsp of Apple Cider Vinegar 'with mother'. No matter how much I eat the bloat is gone now and I'm super regular.

Sema will do an okay job for you but if you switch to Retatrutide it's the 3rd generation agonist and works almost like magic.

Coincidentally, that’s exactly what I bought (DigestGold), although it won’t arrive until tomorrow or the day after.
As for the psyllium husk, I’m currently at 6 g and not having any issues — if I see it’s necessary, I don’t rule out increasing it a bit.
Also 600g/day you are a big man, impressive! I can see why you need a bit more of dosage.


Several people have already recommended Retatrutide to me, and I’ll probably make the switch once I finish my 10 mg of semaglutide, as long as I feel I still need it.

 

[HarleyGuy]

Coincidentally, that’s exactly what I bought (DigestGold), although it won’t arrive until tomorrow or the day after.
As for the psyllium husk, I’m currently at 6 g and not having any issues — if I see it’s necessary, I don’t rule out increasing it a bit.
Also 600g/day you are a big man, impressive! I can see why you need a bit more of dosage.


Several people have already recommended Retatrutide to me, and I’ll probably make the switch once I finish my 10 mg of semaglutide, as long as I feel I still need it.

That sounds like a good plan brother. And DigestGold is the cream of the crop I'm happy to hear you ordered that. I ordered the biggest bottle they offered. I always take 2 caps and sometimes 3 if my meal is one of those 2kg of food (usually a 1.5kg flank steak) kinda meals.

Keep your diet militantly and surgically clean with good timing on macros and the fat will melt off.

Keep the psyllium husk going and increase if needed. Type in apple cider vinegar with mother (get a glass bottle) into amazon and take a swig of that and get ready for a ride!

 

[Metroid11]

Oct 4.
Today there’s been a small increase in fats, but it’s related to the fact that I still have some meat in the freezer from before I started the diet, and I’m trying to ration it as much as possible since I don’t want to throw food away.

 

[Noah Wixx]

Oct2025 : For now the semaglutide hasn’t arrived yet ( ETA mid oct ), so until then I’ll just be walking and following the diet. As for the gym, it’s only cardio for now since I’ve got a shoulder injury and I’m waiting for surgery.

Log Overview (Oct 2025 – mid 2026 maybe more)
This will be my transformation log as I start semaglutide and restructure my training and nutrition.
Main goal: aggressive fat loss while preserving muscle, then slowly building a leaner, stronger physique.
Cardio/Steps: strength training 3–4x per week + 8,000–10,000 steps daily.

---

Cycle Plan (Main compound: Semaglutide)
- Semaglutide: starting 0.25mg weekly, titrating up as needed
- Duration: 6–9 months planned use
- Goal: lose 20–25kg fat while maintaining or gaining lean mass

---

Training
- Strength training 3–4x per week (focus on compounds: squat, press, deadlift, rows, pull-ups)
- Cardio: walking daily (8–10k steps minimum)
- Sessions: 45–60 min per workout, progressive overload where possible
- Objective: maintain strength markers while in caloric deficit

---

Diet / Nutrition
- Protein target: 160–180g/day (2 whey isolate shakes + meat/fish)
- Main meal prep: batch cooking rice + lean meat + vegetables, divided into small portions
- Extra vegetables: ~400–500g/day (fresh or frozen)
- Fats: olive oil, nuts, fatty fish (salmon 2–3x/week)
- Carbs: moderate, mostly rice, oats, potatoes, fruit
- Calories: expected ~1200–1600 kcal/day once semaglutide suppresses appetite
- Fiber support: psyllium husk or high-fiber vegetables to maintain digestion

---

Supplements / Health Stack
- Whey isolate protein (2 shakes daily)
- Pure Encapsulations O.N.E. Multivitamin (1 cap/day)
- Omega-3 fish oil (if no salmon that day, 2–3g EPA/DHA)
- Magnesium (200–400mg at night)
- Vitamin D3 (1000–2000 IU/day, depending on sun exposure)
- Electrolytes: sodium + potassium from diet, magnesium supplemented

---

Starting Stats & Goals
- Height: 188 cm
- Starting Weight: 115 kg
- Goal Weight: 88–92 kg (lean, athletic)
- Target Timeline: 6–9 months for fat loss, then focus on recomposition
- Main goals: lose fat, preserve/build muscle, improve health markers, avoid “skinny fat” look

Welcome into the community

 

[BeMe]

Oct 4.
Today there’s been a small increase in fats, but it’s related to the fact that I still have some meat in the freezer from before I started the diet, and I’m trying to ration it as much as possible since I don’t want to throw food away.

View attachment 125945

Don't be wasting food lol

 

[Metroid11]

Welcome into the community

Thanks!

Don't be wasting food lol

Definitely not! I will slowly mix it with the diet in lower quantities.

 

[LevButlerov]

You wont see toast in my foods usually , I had a meeting this morning ( yeah even on medical leave I still do those ) and I pretty much needed to eat something and that was the most healthy thing I could find.

Regarding oatmeal I never tried it so not sure how should I add it to my diet. Should be my normal breakfast?

Toast was a good quick move for the situation.
Oatmeal’s easy to work in, just replace your usual breakfast carb with it. Start with around 1/4cup oats cooked with water or milk, then add whey or eggs on the side to keep protein up. It’s clean, fills you up, and steadies energy for the morning.

 

[Metroid11]

Toast was a good quick move for the situation.
Oatmeal’s easy to work in, just replace your usual breakfast carb with it. Start with around 1/4cup oats cooked with water or milk, then add whey or eggs on the side to keep protein up. It’s clean, fills you up, and steadies energy for the morning.

I will 100% try once I hit the supermarket next time. Thanks for the advice!

 

[BeMe]

Toast was a good quick move for the situation.
Oatmeal’s easy to work in, just replace your usual breakfast carb with it. Start with around 1/4cup oats cooked with water or milk, then add whey or eggs on the side to keep protein up. It’s clean, fills you up, and steadies energy for the morning.

Yea oats are really filling and mixed with a bit of whey they're delicious.

 

[LevButlerov]

Yea oats are really filling and mixed with a bit of whey they're delicious.

For sure

 

[Metroid11]

Oct 5. Some small improvements in my daily walking. Started to slowly move a bit faster and less fatigue.
While walking and after listening to Evolutionary podcast regarding retatrutide I will probably switch to that one when my semaglutide its over and if I feel like I need to continue using it.

PD: Olive oil its missing on the foods.

 

[BeMe]

Good work on the walking. Just like weight training it's all about steady progression. Keep pushing!

 

[LevButlerov]

Oct 5. Some small improvements in my daily walking. Started to slowly move a bit faster and less fatigue.
While walking and after listening to Evolutionary podcast regarding retatrutide I will probably switch to that one when my semaglutide its over and if I feel like I need to continue using it.

PD: Olive oil its missing on the foods.
View attachment 126283

357 protein? you're going into the protein king level! @Metroid11
Good to see you picking up pace and losing that fatigue, that shows your recovery and conditioning are moving right. Retatrutide will likely give a bit stronger effect on fat loss and appetite once you transition from semaglutide, so that’s a solid plan when your supply runs out.

Add that olive oil back in, it’ll help keep your fats balanced and improve absorption on the fat-soluble vitamins from your food.

 

[Metroid11]

Oct 6. Only 1 meal today outside protein shake and I dont feel like I need anymore + increased a bit the walking from light to moderate and have been doing around 11.000 steps / 8km. Maybe in 3 weeks to a month, once I’ve lost some weight, I’ll be able to start light running.

Starting tomorrow, I’m beginning with oatmeal at breakfast: oats + 200 ml of milk + 1 scoop of protein lets hope its good enough never tried it before.

 

[Metroid11]

PD: I will probably buy the Huawei Watch Pro GT 6 the titanium versions looks great , more like a watch than a smartwatch. So far there is no stock so maybe in 1-2 months I will buy it.

 

[BeMe]

Oct 6. Only 1 meal today outside protein shake and I dont feel like I need anymore + increased a bit the walking from light to moderate and have been doing around 11.000 steps / 8km. Maybe in 3 weeks to a month, once I’ve lost some weight, I’ll be able to start light running.

Starting tomorrow, I’m beginning with oatmeal at breakfast: oats + 200 ml of milk + 1 scoop of protein lets hope its good enough never tried it before.

View attachment 126564

Great with the cardio. Just be cautious not to get over ambitious with the running. Your joints aren't going to be used to it so introduce it very slowly. Light running mixed with walking. The first few days make sure you keep it minimal just to see if any pain shows up in your knees. Knee pain will be a huge setback to your progress.

When you haven't run in a while it's a bugger. I tried starting running again and I only ran for just under 2 km and my knees were killing the next 2 days. Worst part is I knew better and I just got caught up in the moment lol.

PD: I will probably buy the Huawei Watch Pro GT 6 the titanium versions looks great , more like a watch than a smartwatch. So far there is no stock so maybe in 1-2 months I will buy it.

I just looked it up and it's a really cool looking watch. Almost has a bit of an AP vibe with the case shape and bracelet integration. Looks like it hasn't been released yet? Or maybe that's just cuz I'm viewing from North America.

 

[LevButlerov]

Oct 6. Only 1 meal today outside protein shake and I dont feel like I need anymore + increased a bit the walking from light to moderate and have been doing around 11.000 steps / 8km. Maybe in 3 weeks to a month, once I’ve lost some weight, I’ll be able to start light running.

Starting tomorrow, I’m beginning with oatmeal at breakfast: oats + 200 ml of milk + 1 scoop of protein lets hope its good enough never tried it before.

View attachment 126564

Good adjustment keeping activity higher with 11k steps since that will drive fat loss without needing extra cardio time. One meal plus shake works fine for now, but once you add oatmeal keep it consistent daily so you can track progress easier and adjust if energy dips.

 

[stevesmi]

Oct 6. Only 1 meal today outside protein shake and I dont feel like I need anymore + increased a bit the walking from light to moderate and have been doing around 11.000 steps / 8km. Maybe in 3 weeks to a month, once I’ve lost some weight, I’ll be able to start light running.

Starting tomorrow, I’m beginning with oatmeal at breakfast: oats + 200 ml of milk + 1 scoop of protein lets hope its good enough never tried it before.

View attachment 126564

@Metroid11 nothing wrong with OMAD. 1 meal a day is something i do quite a bit actually. i might have 2 meals a day max

 

[BeMe]

@Metroid11 nothing wrong with OMAD. 1 meal a day is something i do quite a bit actually. i might have 2 meals a day max

What about on Sundays during football season @stevesmi

 

[stevesmi]

What about on Sundays during football season @stevesmi

1 meal before football, then some snacks during the game

 

[2Thick]

PD: I will probably buy the Huawei Watch Pro GT 6 the titanium versions looks great , more like a watch than a smartwatch. So far there is no stock so maybe in 1-2 months I will buy it.

honestly had no idea about that watch. you guys are the experts on that stuff. it just shows how technology is helping us with our training @Metroid11

 

[ceo]

Oct 6. Only 1 meal today outside protein shake and I dont feel like I need anymore + increased a bit the walking from light to moderate and have been doing around 11.000 steps / 8km. Maybe in 3 weeks to a month, once I’ve lost some weight, I’ll be able to start light running.

Starting tomorrow, I’m beginning with oatmeal at breakfast: oats + 200 ml of milk + 1 scoop of protein lets hope its good enough never tried it before.

View attachment 126564

bros mashed potatoes and chicken actually sound super good @Metroid11 my wife made it for me over weekend. she boiled the potatoes and then used masher to mash them up. tasted super good

 

[Ulter]

Oct 6. Only 1 meal today outside protein shake and I dont feel like I need anymore + increased a bit the walking from light to moderate and have been doing around 11.000 steps / 8km. Maybe in 3 weeks to a month, once I’ve lost some weight, I’ll be able to start light running.

Starting tomorrow, I’m beginning with oatmeal at breakfast: oats + 200 ml of milk + 1 scoop of protein lets hope its good enough never tried it before.

View attachment 126564

PD: I will probably buy the Huawei Watch Pro GT 6 the titanium versions looks great , more like a watch than a smartwatch. So far there is no stock so maybe in 1-2 months I will buy it.

@Metroid11 yeah seems like the longer you wait the more the price comes down. maybe you can look for a used one that someone doesn't want anymore. That's what I did with my GPS watch I just bought it used for like $125

 

[ROIDDERS]

Oct 6. Only 1 meal today outside protein shake and I dont feel like I need anymore + increased a bit the walking from light to moderate and have been doing around 11.000 steps / 8km. Maybe in 3 weeks to a month, once I’ve lost some weight, I’ll be able to start light running.

Starting tomorrow, I’m beginning with oatmeal at breakfast: oats + 200 ml of milk + 1 scoop of protein lets hope its good enough never tried it before.

View attachment 126564

you certainly are getting in your protein with the chicken and the eggs. Have you ever tried stuffing the pepper. You can get bell peppers and stuffed them with ground chicken or ground beef it's really good @Metroid11

 

[Metroid11]

Great with the cardio. Just be cautious not to get over ambitious with the running. Your joints aren't going to be used to it so introduce it very slowly. Light running mixed with walking. The first few days make sure you keep it minimal just to see if any pain shows up in your knees. Knee pain will be a huge setback to your progress.

When you haven't run in a while it's a bugger. I tried starting running again and I only ran for just under 2 km and my knees were killing the next 2 days. Worst part is I knew better and I just got caught up in the moment lol.

I just looked it up and it's a really cool looking watch. Almost has a bit of an AP vibe with the case shape and bracelet integration. Looks like it hasn't been released yet? Or maybe that's just cuz I'm viewing from North America.

Yeah I will slowly try to get there. For now I will keep it up the way Im doing but increasing the amount of steps/kms.

Good adjustment keeping activity higher with 11k steps since that will drive fat loss without needing extra cardio time. One meal plus shake works fine for now, but once you add oatmeal keep it consistent daily so you can track progress easier and adjust if energy dips.

OMAD feels like its not something that I will be doing usually but sometimes happens

@Metroid11 nothing wrong with OMAD. 1 meal a day is something i do quite a bit actually. i might have 2 meals a day max

I try to hit 2 meals a day because its pretty hard for me to keep up ( so far ) with only 1 meal but I will probably hit that point sooner or later, Im 100% more close to OMAD than 2 meals a day. Lately my appetite has been decreasing a lot , not sure if its related with not eating any junk food. Would love to hear what you guys think about that.

bros mashed potatoes and chicken actually sound super good @Metroid11 my wife made it for me over weekend. she boiled the potatoes and then used masher to mash them up. tasted super good

Its actually great , potatoes + salt and a bit of milk 100-200ml and you got a meal for 2 days and works great with salad + chicken.

 

[Metroid11]

Oct 7.
Today I walked quite a bit more than usual. My pace was a little lighter — I wasn’t going slow, but I also wasn’t moving at the same rhythm I usually keep when I’m alone (since I had company today).


I couldn’t reach my protein goal because it’s been hard to combine so many meals at once, and not having enough time during the day to organize everything doesn’t help either, as I spend most of my day away from home.


It’s also been a rather low-calorie day — I ended up at about 1,195 kcal, but I still feel quite full. I even added a protein bar to my plan, though I haven’t eaten it yet; I’ll probably have it later.


I’d also like to ask something for those who know more about this:


– Is it normal that I’m starting to feel less and less appetite (even though I haven’t started using semaglutide yet)? Could this be related to having stopped eating junk food?

 

[LevButlerov]

OMAD feels like its not something that I will be doing usually but sometimes happens

you should try to do it more

 

[LevButlerov]

Oct 7.
Today I walked quite a bit more than usual. My pace was a little lighter — I wasn’t going slow, but I also wasn’t moving at the same rhythm I usually keep when I’m alone (since I had company today).


I couldn’t reach my protein goal because it’s been hard to combine so many meals at once, and not having enough time during the day to organize everything doesn’t help either, as I spend most of my day away from home.


It’s also been a rather low-calorie day — I ended up at about 1,195 kcal, but I still feel quite full. I even added a protein bar to my plan, though I haven’t eaten it yet; I’ll probably have it later.


I’d also like to ask something for those who know more about this:


– Is it normal that I’m starting to feel less and less appetite (even though I haven’t started using semaglutide yet)? Could this be related to having stopped eating junk food?

View attachment 126969
View attachment 126972

Yes that’s common when you clean up food choices since fiber, lean protein, and stable blood sugar dull appetite compared to junk food spikes. Keep daily calories closer to 1600–1700 for now by adding 1–2 shakes with 30 g whey, oats, and nut butter to bring protein near 170–190 g and fats around 70–80 g while still staying light.

When you start semaglutide appetite may drop even more so keep meals smaller but higher in protein density like Greek yogurt, eggs, and chicken with rice. Don’t push intake too low or you’ll risk muscle loss and low energy, especially if steps remain high.

 

[stevesmi]

Yeah I will slowly try to get there. For now I will keep it up the way Im doing but increasing the amount of steps/kms.

OMAD feels like its not something that I will be doing usually but sometimes happens

I try to hit 2 meals a day because its pretty hard for me to keep up ( so far ) with only 1 meal but I will probably hit that point sooner or later, Im 100% more close to OMAD than 2 meals a day. Lately my appetite has been decreasing a lot , not sure if its related with not eating any junk food. Would love to hear what you guys think about that.

Its actually great , potatoes + salt and a bit of milk 100-200ml and you got a meal for 2 days and works great with salad + chicken.

On sema your appetite will drop

 

[Mobster]

Oct 6. Only 1 meal today outside protein shake and I dont feel like I need anymore + increased a bit the walking from light to moderate and have been doing around 11.000 steps / 8km. Maybe in 3 weeks to a month, once I’ve lost some weight, I’ll be able to start light running.

Starting tomorrow, I’m beginning with oatmeal at breakfast: oats + 200 ml of milk + 1 scoop of protein lets hope its good enough never tried it before.

View attachment 126564

It'll drop real fast. Keep at it

 

[ceo]

Yeah I will slowly try to get there. For now I will keep it up the way Im doing but increasing the amount of steps/kms.

OMAD feels like its not something that I will be doing usually but sometimes happens

I try to hit 2 meals a day because its pretty hard for me to keep up ( so far ) with only 1 meal but I will probably hit that point sooner or later, Im 100% more close to OMAD than 2 meals a day. Lately my appetite has been decreasing a lot , not sure if its related with not eating any junk food. Would love to hear what you guys think about that.

Its actually great , potatoes + salt and a bit of milk 100-200ml and you got a meal for 2 days and works great with salad + chicken.

bros that a good mix!

 

[Metroid11]

Oct 8 . I tried experimenting by leaving the mix of oats, milk, and protein in the fridge overnight and eating it in the morning, but it wasn’t a good idea — it’s much better to have it warm. Other than that, no news today, and tomorrow I expect a big drop in calories since I’ll be quite busy.

 

[BeMe]

Oct 8 . I tried experimenting by leaving the mix of oats, milk, and protein in the fridge overnight and eating it in the morning, but it wasn’t a good idea — it’s much better to have it warm. Other than that, no news today, and tomorrow I expect a big drop in calories since I’ll be quite busy.

View attachment 127311

Yea like the oats fresh too. I find they get bloated and soggy if you leave them too long.

 

[LevButlerov]

Oct 8 . I tried experimenting by leaving the mix of oats, milk, and protein in the fridge overnight and eating it in the morning, but it wasn’t a good idea — it’s much better to have it warm. Other than that, no news today, and tomorrow I expect a big drop in calories since I’ll be quite busy.

View attachment 127311

that's a good experiment as long as you have the energy but you learn from it if not a good idea. Dont drop too much.

 

[Metroid11]

that's a good experiment as long as you have the energy but you learn from it if not a good idea. Dont drop too much.

Not gone lie Im cluesless about it. I know the process behinde but dont have enough knowledge

 

[HarleyGuy]

Not gone lie Im cluesless about it. I know the process behinde but dont have enough knowledge

You'll clearly learning though bro. And your drop in appetite is likely your blood sugar being more stable with no insulin spikes from McDicks or Burger King. You can increase the protein (hence calories too) to get a higher caloric baseline before you start any GLP-1 because your caloric intake will likely go down after that point so you don't want to go from low to then crash levels with no appetite. Good to get used to 1700-1800 cals for now and then let the GLP-1 drop some calories because you might be force feeding just to get 1500-1600 in LOL. So keep the muscle you have now with higher protein and then let the peptide do it's work while you try and keep the diet and macros in check.

 

[Metroid11]

You'll clearly learning though bro. And your drop in appetite is likely your blood sugar being more stable with no insulin spikes from McDicks or Burger King. You can increase the protein (hence calories too) to get a higher caloric baseline before you start any GLP-1 because your caloric intake will likely go down after that point so you don't want to go from low to then crash levels with no appetite. Good to get used to 1700-1800 cals for now and then let the GLP-1 drop some calories because you might be force feeding just to get 1500-1600 in LOL. So keep the muscle you have now with higher protein and then let the peptide do it's work while you try and keep the diet and macros in check.

Crazy good info thanks . Semaglutide will probably arrive tomorrow if not its going to be on monday.
Also I will post today update in 1h max.

Thanks for the help

 

[Metroid11]

Oct 9. Probably last day without Semaglutide. Long day not much walking because not having that much time. My first and only meal was at 20:00 soup + salmon and I was extremely full even after a normal ration.

 

[Tiger Salman Khan]

Oct 9. Probably last day without Semaglutide. Long day not much walking because not having that much time. My first and only meal was at 20:00 soup + salmon and I was extremely full even after a normal ration.

View attachment 127717

@Metroid11 You should try yoga.....it will be good........

 

[LevButlerov]

Not gone lie Im cluesless about it. I know the process behinde but dont have enough knowledge

You go step by step and learn, that's why the EVO family here to help you

 

[LevButlerov]

Oct 9. Probably last day without Semaglutide. Long day not much walking because not having that much time. My first and only meal was at 20:00 soup + salmon and I was extremely full even after a normal ration.

View attachment 127717

macros lined up nicely did you train or day off?

 

[Noah Wixx]

Oct 6. Only 1 meal today outside protein shake and I dont feel like I need anymore + increased a bit the walking from light to moderate and have been doing around 11.000 steps / 8km. Maybe in 3 weeks to a month, once I’ve lost some weight, I’ll be able to start light running.

Starting tomorrow, I’m beginning with oatmeal at breakfast: oats + 200 ml of milk + 1 scoop of protein lets hope its good enough never tried it before.

View attachment 126564

11k steps is awesome

 

[25homes]

Oct 6. Only 1 meal today outside protein shake and I dont feel like I need anymore + increased a bit the walking from light to moderate and have been doing around 11.000 steps / 8km. Maybe in 3 weeks to a month, once I’ve lost some weight, I’ll be able to start light running.

Starting tomorrow, I’m beginning with oatmeal at breakfast: oats + 200 ml of milk + 1 scoop of protein lets hope its good enough never tried it before.

View attachment 126564

Do you fast much

 

[Metroid11]

macros lined up nicely did you train or day off?

I cant train because of my shoulder issues. Im in wait for a surgery

Do you fast much

Not really its more like a day to day thing