Approved Log Getting Fit for Fatherhood - My Weightloss Journal

[kamsikazee]

Hi Evo bros,

I came across this site initially trying to source some good quality peptides but found amazing community vibes. I wanted to share my journey and would appreciate advice, feedback, and guidance to help me to reach my goals. I hope this log will help me to keep accountable.

My story:

I am in my Mid 30's, have a young family and have always tilted heavy on the scales in my adult life. I want to lose weight and keep it off for good this time so I can live a fulfilling life, fit and able to spend quality time with my family and play sports comfortably.

I have suffered from autoimmune issues for the past decade (Ulcerative Colitis [Gone away], Alopecia [in remission] and vitiligo [current and spreading] and was diagnosed with Moderate Sleep apnoea (need to use a CPAP machine as a requirement by my employer) which was the last straw for me to stop being lazy. I was told by my sleep physician weight loss could help me get off it.

I started my diet/lifestyle change mid November where I weighed 135kgs. My most recent weighing was 122.5kgs. My heaviest was around 139kg which was a rebound from doing a Keto diet.

I am focusing on eating a cleaner, balanced diet, maintaining a caloric deficit. I generally eat my first meal around lunchtime, have dinner and sometimes a snack in-between and/or after my two main meals.

I started to take Retatrutide a week after my diet, and feel it has really helped with cravings and weight loss.

My goal is to be 95kg, I haven't been under 100kg since I was 18yrs old.

My stats:
Age: 36
Height: 183cm
Weight: 122.5kg

I've made some decent progress but it's usually around the levels where I get comfortable and start to back in the opposite direction, but not this time. I am committed to making this a permanent change, for me and my importantly my family.

Current physical activity:
Ive started playing football with friends 90min sessions, once and sometimes twice a week. I plan to incorporate gym to help retain muscle. I don't want to be a body builder, I just want to be fit, healthy and strong.

I am open to trying other supplements. I have been listening to some podcasts and various peptides have sparked my curiosity, but I want to do it in a safe and controlled manner.

Here are some current body pictures, I didn't take any at my peak but better late then never.

 

[HarleyGuy]

Hi Evo bros,

I came across this site initially trying to source some good quality peptides but found amazing community vibes. I wanted to share my journey and would appreciate advice, feedback, and guidance to help me to reach my goals. I hope this log will help me to keep accountable.

My story:

I am in my Mid 30's, have a young family and have always tilted heavy on the scales in my adult life. I want to lose weight and keep it off for good this time so I can live a fulfilling life, fit and able to spend quality time with my family and play sports comfortably.

I have suffered from autoimmune issues for the past decade (Ulcerative Colitis [Gone away], Alopecia [in remission] and vitiligo [current and spreading] and was diagnosed with Moderate Sleep apnoea (need to use a CPAP machine as a requirement by my employer) which was the last straw for me to stop being lazy. I was told by my sleep physician weight loss could help me get off it.

I started my diet/lifestyle change mid November where I weighed 135kgs. My most recent weighing was 122.5kgs. My heaviest was around 139kg which was a rebound from doing a Keto diet.

I am focusing on eating a cleaner, balanced diet, maintaining a caloric deficit. I generally eat my first meal around lunchtime, have dinner and sometimes a snack in-between and/or after my two main meals.

I started to take Retatrutide a week after my diet, and feel it has really helped with cravings and weight loss.

My goal is to be 95kg, I haven't been under 100kg since I was 18yrs old.

My stats:
Age: 36
Height: 183cm
Weight: 122.5kg

I've made some decent progress but it's usually around the levels where I get comfortable and start to back in the opposite direction, but not this time. I am committed to making this a permanent change, for me and my importantly my family.

Current physical activity:
Ive started playing football with friends 90min sessions, once and sometimes twice a week. I plan to incorporate gym to help retain muscle. I don't want to be a body builder, I just want to be fit, healthy and strong.

I am open to trying other supplements. I have been listening to some podcasts and various peptides have sparked my curiosity, but I want to do it in a safe and controlled manner.

Here are some current body pictures, I didn't take any at my peak but better late then never.

View attachment 160276View attachment 160277View attachment 160278

Welcome to EVO brother!
Great job on the introductory info and first post for us. This would be a perfect opportunity for you to start a 'My Retatrutide Weight Loss Log for Fatherhood'.
Here is the how-to to start a log here and get the best coaching and guidance to really hone in your diet/training/supplements/Reta dosing, etc
It will only take a few mins of your time and we can go from there.
HOW and WHY TO LOG?

Why is a Log Journal important?
Accountability, self esteem, and consistency all which lead to RESULTS!

Authoring a log will actually help you way more than just dropping random updates. When you lay it all out week by week you start to see patterns in your body that you won’t catch otherwise.
Other guys here run logs all the time and there’s no privacy issue, nobody is asking for your name or anything personal, it is just training, diet, and how the compound feels.
The feedback you get is also way better because people can follow along and spot things you might miss. It also helps the next guy who is thinking about running the same compound so you are giving back while you learn.
Even if you think you might not stick with it, just starting the log makes it easier to come back and add quick notes. That way you get more out of what you are running instead of keeping it all in your head.

To really guide you we need more info from you:
Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread using a full log journal so our guidance is based on facts you provide.
It will take 15-20 minutes max.
We have 100's of years of experience between us, so you need to post a LOG Journal with your stats (weight, height, age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
Please post a Log Journal ASAP for us

There are almost a quarter million members on here and almost two million posts with over a thousand podcasts so your Log Journal will be taken care of here! Evolutionary.org is the most visited steroid community in the world (fact!).


Here's how:

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT you will see: +POST THREAD
click that

In Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My testosterone cycle Log
In body: write your planned cycle or cycle you doing now, your diet, training, your body weight, supps, etc and we will help you along on your cycle or help you decide when it's time.

For example: What are your supplements?
Apple Cider Vinegar with mother?
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Here are examples of LOG Journals you can choose to use as your template:
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590

P.S. are you listening to our podcast? if not, you should. This podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

P.P.S. download our eBooks and learn more:
https://irongorillas.com



Do you still want to have more kids? I recommend becoming as learned as possible on steroids in this order if you decide to add them to your GLP-1 routine:

1. PCT (after steroid usage how can you come off in a healthy way to get your natural test, hormones and HPTA back up and running)
2. Diet/Supps (we must see you have this dialed in with the proper macros and calories and supplements)
3. Training (we need to make sure you're training is consistent and proper)
4. Steroids (then, if you trust this forum which you should, we will get you squared away for a proper cycle suited and tailored to you)

 

[HarleyGuy]

My heaviest was around 139kg which was a rebound from doing a Keto diet.

If you wanted to try Keto again we can make sure you don't rebound

I have suffered from autoimmune issues for the past decade (Ulcerative Colitis [Gone away], Alopecia [in remission] and vitiligo [current and spreading] and was diagnosed with Moderate Sleep apnoea (need to use a CPAP machine as a requirement by my employer) which was the last straw for me to stop being lazy. I was told by my sleep physician weight loss could help me get off it.

Weight loss and gut health via supplements and eating habits can absolutely help all this

I've made some decent progress but it's usually around the levels where I get comfortable and start to back in the opposite direction, but not this time. I am committed to making this a permanent change, for me and my importantly my family.

I love this, and we are here to help!

I am open to trying other supplements. I have been listening to some podcasts and various peptides have sparked my curiosity, but I want to do it in a safe and controlled manner.

Peptides and other supplements will be a part of your protocol here that we can assess for you once your log is up and running.

Welcome aboard now let's get this done and you can look at it as a 1-year transformation, it happens on here all the time!

 

[LevButlerov]

Hi Evo bros,

I came across this site initially trying to source some good quality peptides but found amazing community vibes. I wanted to share my journey and would appreciate advice, feedback, and guidance to help me to reach my goals. I hope this log will help me to keep accountable.

My story:

I am in my Mid 30's, have a young family and have always tilted heavy on the scales in my adult life. I want to lose weight and keep it off for good this time so I can live a fulfilling life, fit and able to spend quality time with my family and play sports comfortably.

I have suffered from autoimmune issues for the past decade (Ulcerative Colitis [Gone away], Alopecia [in remission] and vitiligo [current and spreading] and was diagnosed with Moderate Sleep apnoea (need to use a CPAP machine as a requirement by my employer) which was the last straw for me to stop being lazy. I was told by my sleep physician weight loss could help me get off it.

I started my diet/lifestyle change mid November where I weighed 135kgs. My most recent weighing was 122.5kgs. My heaviest was around 139kg which was a rebound from doing a Keto diet.

I am focusing on eating a cleaner, balanced diet, maintaining a caloric deficit. I generally eat my first meal around lunchtime, have dinner and sometimes a snack in-between and/or after my two main meals.

I started to take Retatrutide a week after my diet, and feel it has really helped with cravings and weight loss.

My goal is to be 95kg, I haven't been under 100kg since I was 18yrs old.

My stats:
Age: 36
Height: 183cm
Weight: 122.5kg

I've made some decent progress but it's usually around the levels where I get comfortable and start to back in the opposite direction, but not this time. I am committed to making this a permanent change, for me and my importantly my family.

Current physical activity:
Ive started playing football with friends 90min sessions, once and sometimes twice a week. I plan to incorporate gym to help retain muscle. I don't want to be a body builder, I just want to be fit, healthy and strong.

I am open to trying other supplements. I have been listening to some podcasts and various peptides have sparked my curiosity, but I want to do it in a safe and controlled manner.

Here are some current body pictures, I didn't take any at my peak but better late then never.

View attachment 160276View attachment 160277View attachment 160278

Welcome to the EVO family thank you for sharing and being open. @kamsikazee we all have to start somewhere and you did right starting by sharing.

135 to 122 is very impressive drop!

To start, have you done your blood work yet? if not, are you aware how?

and lets start keeping a daily log of diet and training, can you do that for us for 2 weeks so we develop a baseline please

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

 

[kamsikazee]

Weight loss and gut health via supplements and eating habits can absolutely help all this

The specialist i seen many years ago did mention something about gut health. I would love some recommendations.

Welcome aboard now let's get this done and you can look at it as a 1-year transformation, it happens on here all the time!

Thank you. I am excited to be on this journey.

 

[kamsikazee]

Welcome to the EVO family thank you for sharing and being open. @kamsikazee we all have to start somewhere and you did right starting by sharing.

Thanks mate! Appreciate the kind words.

To start, have you done your blood work yet? if not, are you aware how?

I've only done a blood with the GP a few months ago to check for the usual cholesterol etc. If there is another or proper way of doing it, I'd love to find out. I'm in Australia if that makes any difference.

and lets start keeping a daily log of diet and training, can you do that for us for 2 weeks so we develop a baseline please

Ok I will keep a log, is it better to post daily or can I do an update and breakdown 1-2x week?

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Only supplements I'm taking ATM are:
- Pure virgin cold pressed black seed oil capsules 500mg x2 capsules daily
- California gold nutrition Zinc-L-Carnosine Complex 1x tablet daily
- Vitaceuticals Magzorb Magnesium Glycinate 500mg 2 X capsules, 1 in morning with other two supps and one at night before bed.
- Optimum Nutrition Whey protein - usually mix it with low fat greek yoghurt and have as a snack.

 

[kamsikazee]

Welcome to EVO brother!
Great job on the introductory info and first post for us. This would be a perfect opportunity for you to start a 'My Retatrutide Weight Loss Log for Fatherhood'.
Here is the how-to to start a log here and get the best coaching and guidance to really hone in your diet/training/supplements/Reta dosing, etc
It will only take a few mins of your time and we can go from there.
HOW and WHY TO LOG?

Why is a Log Journal important?
Accountability, self esteem, and consistency all which lead to RESULTS!

Authoring a log will actually help you way more than just dropping random updates. When you lay it all out week by week you start to see patterns in your body that you won’t catch otherwise.
Other guys here run logs all the time and there’s no privacy issue, nobody is asking for your name or anything personal, it is just training, diet, and how the compound feels.
The feedback you get is also way better because people can follow along and spot things you might miss. It also helps the next guy who is thinking about running the same compound so you are giving back while you learn.
Even if you think you might not stick with it, just starting the log makes it easier to come back and add quick notes. That way you get more out of what you are running instead of keeping it all in your head.

To really guide you we need more info from you:
Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread using a full log journal so our guidance is based on facts you provide.
It will take 15-20 minutes max.
We have 100's of years of experience between us, so you need to post a LOG Journal with your stats (weight, height, age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
Please post a Log Journal ASAP for us

There are almost a quarter million members on here and almost two million posts with over a thousand podcasts so your Log Journal will be taken care of here! Evolutionary.org is the most visited steroid community in the world (fact!).


Here's how:

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT you will see: +POST THREAD
click that

In Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My testosterone cycle Log
In body: write your planned cycle or cycle you doing now, your diet, training, your body weight, supps, etc and we will help you along on your cycle or help you decide when it's time.

For example: What are your supplements?
Apple Cider Vinegar with mother?
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

Here are examples of LOG Journals you can choose to use as your template:
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590

P.S. are you listening to our podcast? if not, you should. This podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

P.P.S. download our eBooks and learn more:
https://irongorillas.com



Do you still want to have more kids? I recommend becoming as learned as possible on steroids in this order if you decide to add them to your GLP-1 routine:

1. PCT (after steroid usage how can you come off in a healthy way to get your natural test, hormones and HPTA back up and running)
2. Diet/Supps (we must see you have this dialed in with the proper macros and calories and supplements)
3. Training (we need to make sure you're training is consistent and proper)
4. Steroids (then, if you trust this forum which you should, we will get you squared away for a proper cycle suited and tailored to you)

So i should start a new log?

I definitely won't be having any more kids, but I'm not sure if I want to be doing that at the moment. My goal is to lose weight and gain fitness.

 

[HarleyGuy]

So i should start a new log?

I definitely won't be having any more kids, but I'm not sure if I want to be doing that at the moment. My goal is to lose weight and gain fitness.

This is now your log brother!

Take a look at what @LevButlerov suggested you post up for us and the template of other logs to find your own way to post diet/training/supps/Reta use.

And yes, we need to get your gut health in high gear and when we see your diet/supps in detail we cand get on that.

You can take a look at one of my log updates here from, random one from November 2025 as an example as well as look at the list of other logs provided above: https://www.evolutionary.org/forums...bol-cycle-journal.105881/page-15#post-1876366

This will give you an idea of how much you'd like to put in your log and an idea the format you can choose if you wish.

 

[Warthog61]

Welcome! The vets are a huge source here. If you have any questions ask away. This is the place to be for your plan!

 

[LevButlerov]

So i should start a new log?

I definitely won't be having any more kids, but I'm not sure if I want to be doing that at the moment. My goal is to lose weight and gain fitness.

This will be your log, we changed the thread to make it easy for you @kamsikazee so post updates here as replies

 

[LevButlerov]

I've only done a blood with the GP a few months ago to check for the usual cholesterol etc. If there is another or proper way of doing it, I'd love to find out. I'm in Australia if that makes any differ

please get full bloods, testostosterone estrogen free test shbg lh fsh all of it @kamsikazee
i believe @Pigsy @Allupfromhere @Dreamer have the place for bloods in AU

Ok I will keep a log, is it better to post daily or can I do an update and breakdown 1-2x week?

if you have time do ED updates or EOD If you dont

Only supplements I'm taking ATM are:
- Pure virgin cold pressed black seed oil capsules 500mg x2 capsules daily
- California gold nutrition Zinc-L-Carnosine Complex 1x tablet daily
- Vitaceuticals Magzorb Magnesium Glycinate 500mg 2 X capsules, 1 in morning with other two supps and one at night before bed.
- Optimum Nutrition Whey protein - usually mix it with low fat greek yoghurt and have as a snack.

no multivitamin ed? clarify
and add now probiotics 1cap premeal 1 digestive enzyme and 1tbps psyllium husk ed

 

[Dreamer]

Thanks mate! Appreciate the kind words.

I've only done a blood with the GP a few months ago to check for the usual cholesterol etc. If there is another or proper way of doing it, I'd love to find out. I'm in Australia if that makes any difference.


Ok I will keep a log, is it better to post daily or can I do an update and breakdown 1-2x week?

Only supplements I'm taking ATM are:
- Pure virgin cold pressed black seed oil capsules 500mg x2 capsules daily
- California gold nutrition Zinc-L-Carnosine Complex 1x tablet daily
- Vitaceuticals Magzorb Magnesium Glycinate 500mg 2 X capsules, 1 in morning with other two supps and one at night before bed.
- Optimum Nutrition Whey protein - usually mix it with low fat greek yoghurt and have as a snack.

Hey mate, nice start to your log, well done on starting your journey and youve made great progress so far, there is alot of supplements and peptides out there that can aid in your goals for sure, one thing I think everyone can benefit from is fish oil for sure, it should be a staple for most people, if youd like to, have a look at my log, I have alot of supps I do use. But digestion aids and general health is what you should focus on for now.


Yes please get a full panel of bloods done - BB2/3 from imedical.com.

 

[kamsikazee]

Hey mate, nice start to your log, well done on starting your journey and youve made great progress so far, there is alot of supplements and peptides out there that can aid in your goals for sure, one thing I think everyone can benefit from is fish oil for sure, it should be a staple for most people, if youd like to, have a look at my log, I have alot of supps I do use. But digestion aids and general health is what you should focus on for now.


Yes please get a full panel of bloods done - BB2/3 from imedical.com.

Are there any particular fish oils that I should look at, the variety of different ones is overwhelming

 

[kamsikazee]

please get full bloods, testostosterone estrogen free test shbg lh fsh all of it @kamsikazee
i believe @Pigsy @Allupfromhere @Dreamer have the place for bloods in AU

if you have time do ED updates or EOD If you dont

no multivitamin ed? clarify
and add now probiotics 1cap premeal 1 digestive enzyme and 1tbps psyllium husk ed

Ok thanks.

I'm ordering digestive enzymes, probiotics now. Is the powdered psyllium husk better than the pill form?

 

[kamsikazee]

Yes please get a full panel of bloods done - BB2/3 from imedical.com.

Is this the correct one? @Dreamer

 

[Dreamer]

Is this the correct one? @Dreamer

Yes, that will cover everything nicely, and with fish oil, as long as its a high concentration and a reputable brand you will be fine

 

[kamsikazee]

First official daily log 28/12

First of all I wanted to start by saying a huge thanks to everyone here for their welcoming messages, helping to point me in right direction to help me with my journey. I do shift work and today was the first day of my current fortnight which ill be working starting late morning/ early afternoons. I didn't get a chance to get into the gym as I had slept later than planned and had some work to do in the garden and spent some time in the morning with the kids as they are on school holidays.

I enjoy listening to podcasts especially during my commute to and from work. I followed the Evolutionary podcast and got to listen to two episodes today, well I am 3/4 through the second one. Episodes 625 and 628 featuring @HarleyGuy. I chose these episodes as Harley was the first person to welcome me after me starting this log and wanted to get to know about his story. Man you are such an inspiration, to overcome so much and to be able to push yourself to those limits is mind blowing. It makes sense why you offered to help me try Keto again, sounds like you have it down pat, and I might just take you up on it depending on how my body takes my recent diet changes.

Sleep

I had around 7.5hrs sleep using the CPAP machine. Stats were really good with 1.8 events/ hour.

Excersize

I didn't get any extra exercise in today. I did spend about 45min in the garden. I do a bit of walking in my job and try to use the stairs instead of the lifts where possible. I logged 3.5km 5,000 steps.

Diet

Started the morning with a Coffee, Nescafe instant coffee with 100ml unsweetened almond milk and two equal sugars.
19 calories

Had my first meal in the afternoon during my lunch break. Two chicken breast sandwiches (200g [raw] chicken breast cooked in air fryer with a spray of olive oil, Country split wholemeal bread and Nandos Peri Peri sauce)
510 calories
48g protein
4g fat
19g carb

Had a My Muscle chef protein shake (coffee flavour) as a snack
190 cal
35g protein
1.7kg fat
8g carb

Dinner - 300g extra lean beef mince cooked in air fryer, 200g spudlite potatoes, salad
522 cal
68.2g protein
15.2g fat
28.2g carb

Dessert - Aeroplane jelly lite (strawberry) with 150g YoPro vanilla yogurt
121 cal
14g protein
0.4g fat
3.9g carb

Daily total - 1362 calories
165.4g protein
21.3g fat
59.1g carbs

Here is a photo of my dinner since I've probably bored you with those details...



Supplements
2 x black seed oil tablets morning
2 x Magnesium glycinate (1am and 1before bed)
** i have received some advice here on some supplements i should be taking and have ordered them online, hopefully receive them soon.

Tomorrow is my weekly weigh in day so I hope to see some more progress towards my goal, my diet has been fairly consistant with todays meals, excluding two days eating out with family, one a bbq and the other to a club, no alcohol consumed

 

[HarleyGuy]

First official daily log 28/12

First of all I wanted to start by saying a huge thanks to everyone here for their welcoming messages, helping to point me in right direction to help me with my journey. I do shift work and today was the first day of my current fortnight which ill be working starting late morning/ early afternoons. I didn't get a chance to get into the gym as I had slept later than planned and had some work to do in the garden and spent some time in the morning with the kids as they are on school holidays.

I enjoy listening to podcasts especially during my commute to and from work. I followed the Evolutionary podcast and got to listen to two episodes today, well I am 3/4 through the second one. Episodes 625 and 628 featuring @HarleyGuy. I chose these episodes as Harley was the first person to welcome me after me starting this log and wanted to get to know about his story. Man you are such an inspiration, to overcome so much and to be able to push yourself to those limits is mind blowing. It makes sense why you offered to help me try Keto again, sounds like you have it down pat, and I might just take you up on it depending on how my body takes my recent diet changes.

Sleep

I had around 7.5hrs sleep using the CPAP machine. Stats were really good with 1.8 events/ hour.

Excersize

I didn't get any extra exercise in today. I did spend about 45min in the garden. I do a bit of walking in my job and try to use the stairs instead of the lifts where possible. I logged 3.5km 5,000 steps.

Diet

Started the morning with a Coffee, Nescafe instant coffee with 100ml unsweetened almond milk and two equal sugars.
19 calories

Had my first meal in the afternoon during my lunch break. Two chicken breast sandwiches (200g [raw] chicken breast cooked in air fryer with a spray of olive oil, Country split wholemeal bread and Nandos Peri Peri sauce)
510 calories
48g protein
4g fat
19g carb

Had a My Muscle chef protein shake (coffee flavour) as a snack
190 cal
35g protein
1.7kg fat
8g carb

Dinner - 300g extra lean beef mince cooked in air fryer, 200g spudlite potatoes, salad
522 cal
68.2g protein
15.2g fat
28.2g carb

Dessert - Aeroplane jelly lite (strawberry) with 150g YoPro vanilla yogurt
121 cal
14g protein
0.4g fat
3.9g carb

Daily total - 1362 calories
165.4g protein
21.3g fat
59.1g carbs

Here is a photo of my dinner since I've probably bored you with those details...

View attachment 160818

Supplements
2 x black seed oil tablets morning
2 x Magnesium glycinate (1am and 1before bed)
** i have received some advice here on some supplements i should be taking and have ordered them online, hopefully receive them soon.

Tomorrow is my weekly weigh in day so I hope to see some more progress towards my goal, my diet has been fairly consistant with todays meals, excluding two days eating out with family, one a bbq and the other to a club, no alcohol consumed

Great log update and good high protein meal there! Your total daily calories are too low especially if you're going to be training. You can up the protein to 250g and the fats to 80g with carbs at 100g for now(Does this sound about right @LevButlerov?), which is still low but we don't want you getting skinny fat. Once you start training consistently you'll wanna hang on to the muscle you have as best as possible while losing weight. Any chance we can get you into a gym to start some resistance training?

Are there any particular fish oils that I should look at, the variety of different ones is overwhelming

Krill oil

Is the powdered psyllium husk better than the pill form?

There's no comparison. Get raw psyllium husk and take 5-10g before each meal in water. Don't waste your money on the pills.

I followed the Evolutionary podcast and got to listen to two episodes today, well I am 3/4 through the second one. Episodes 625 and 628 featuring @HarleyGuy. I chose these episodes as Harley was the first person to welcome me after me starting this log and wanted to get to know about his story. Man you are such an inspiration, to overcome so much and to be able to push yourself to those limits is mind blowing.

Thanks so much for listening brother, there are many other guest members that have come on the podcast too, you can see them listed all here: https://www.evolutionary.org/forums...oderators-vips-members-and-the-family.107195/

 

[toddthelineman]

This is a great start to an awesome log. The boys have you covered; get your bloodwork and let’s get this log rolling!

The Reta is going to work great. If you want to include trt I think you’ll benefit from that quite a bit as well, but you don’t necessarily “need” it. Even if your levels are low they can be improved.

As a father too, I support your motivation to become a fit dad. It’s been a great influence on my adult children, they workout more consistently than I do, they never miss the gym. You’ll be proud of them, proud of yourself, and they’ll be proud of you! Them watching you improve yourself while they are young will leave a lasting impression and give them the knowledge, tools, and influence to do the same in so many parts of their lives.

We’ll be here to keep you motivated. Consistency will take you to the finish line, and persistence. You’ll feel stalled at some points along the way. I did. But as I was told, don’t get frustrated. You WILL succeed

 

[Dreamer]

Great first update to your log, I really like your focus I can tell your going to nail this and clearly for the right reasons - as Harley said though please reconsider your calories, at that low, your training will be very average and your weight loss will eventually stall.

 

[kamsikazee]

Your total daily calories are too low especially if you're going to be training. You can up the protein to 250g and the fats to 80g with carbs at 100g for now(Does this sound about right @LevButlerov?), which is still low but we don't want you getting skinny fat.

How many calories should I be looking at to avoid being skinny fat?

Thanks so much for listening brother, there are many other guest members that have come on the podcast too, you can see them listed all here:

It was my pleasure. I will get around to the others for sure!

There's no comparison. Get raw psyllium husk and take 5-10g before each meal in water. Don't waste your money on the pills.

Will do brother, it seems to be much cheaper to buy it that way too.

Krill oil

I did already order a different type but I'll get that next time.

 

[kamsikazee]

This is a great start to an awesome log. The boys have you covered; get your bloodwork and let’s get this log rolling!

The Reta is going to work great. If you want to include trt I think you’ll benefit from that quite a bit as well, but you don’t necessarily “need” it. Even if your levels are low they can be improved.

As a father too, I support your motivation to become a fit dad. It’s been a great influence on my adult children, they workout more consistently than I do, they never miss the gym. You’ll be proud of them, proud of yourself, and they’ll be proud of you! Them watching you improve yourself while they are young will leave a lasting impression and give them the knowledge, tools, and influence to do the same in so many parts of their lives.

We’ll be here to keep you motivated. Consistency will take you to the finish line, and persistence. You’ll feel stalled at some points along the way. I did. But as I was told, don’t get frustrated. You WILL succeed

Thank you so much brother! That message hits deep, I didn't even consider how much more impact it would have on the kids.

I have thought and will consider it for the future as I get closer to my goals. I just need to do some more research and weigh up the pros and cons.

 

[Pigsy]

Hi Evo bros,

I came across this site initially trying to source some good quality peptides but found amazing community vibes. I wanted to share my journey and would appreciate advice, feedback, and guidance to help me to reach my goals. I hope this log will help me to keep accountable.

My story:

I am in my Mid 30's, have a young family and have always tilted heavy on the scales in my adult life. I want to lose weight and keep it off for good this time so I can live a fulfilling life, fit and able to spend quality time with my family and play sports comfortably.

I have suffered from autoimmune issues for the past decade (Ulcerative Colitis [Gone away], Alopecia [in remission] and vitiligo [current and spreading] and was diagnosed with Moderate Sleep apnoea (need to use a CPAP machine as a requirement by my employer) which was the last straw for me to stop being lazy. I was told by my sleep physician weight loss could help me get off it.

I started my diet/lifestyle change mid November where I weighed 135kgs. My most recent weighing was 122.5kgs. My heaviest was around 139kg which was a rebound from doing a Keto diet.

I am focusing on eating a cleaner, balanced diet, maintaining a caloric deficit. I generally eat my first meal around lunchtime, have dinner and sometimes a snack in-between and/or after my two main meals.

I started to take Retatrutide a week after my diet, and feel it has really helped with cravings and weight loss.

My goal is to be 95kg, I haven't been under 100kg since I was 18yrs old.

My stats:
Age: 36
Height: 183cm
Weight: 122.5kg

I've made some decent progress but it's usually around the levels where I get comfortable and start to back in the opposite direction, but not this time. I am committed to making this a permanent change, for me and my importantly my family.

Current physical activity:
Ive started playing football with friends 90min sessions, once and sometimes twice a week. I plan to incorporate gym to help retain muscle. I don't want to be a body builder, I just want to be fit, healthy and strong.

I am open to trying other supplements. I have been listening to some podcasts and various peptides have sparked my curiosity, but I want to do it in a safe and controlled manner.

Here are some current body pictures, I didn't take any at my peak but better late then never.

View attachment 160276View attachment 160277View attachment 160278

Welcome to logging on EVO brother. I started my transformation around the same body composition as you. You have all the EVO love and support in your journey

 

[kamsikazee]

Welcome to logging on EVO brother. I started my transformation around the same body composition as you. You have all the EVO love and support in your journey

Thank you Brother!! Your transformation is amazing!

 

[Pigsy]

Thank you Brother!! Your transformation is amazing!

Need any help brother, along the dm me or tag me

 

[kamsikazee]

Daily log 29/12

Day two of my daily log. Today was my weekly weigh in, big progress towards my goal.

Last week: 122.4kg
Today: 119.5kg

Got to listen to another evolutionary podcast ep#192 - Semaglutide and comparisons of other GLP-1. Great informative podcast with some great research.

I'm signing up for the gym and looking to get my bloods done on the next couple of days.

Sleep

I had a solid 8:15min sleep using the CPAP machine. Stats were great with 1.2 events/ hour. I have to use the machine as a required by my employer. I hope to be able to get re diagnosed and be free from it.


Excersize

I went for a brisk 25min walk in some free time during work wearing my heavy work boots. I logged 6.77km 9,550 steps throughout the whole day.


Diet

Started the morning with a Coffee, Nescafe instant coffee with 100ml unsweetened almond milk and two equal sugars.

19 calories

Two chicken breast sandwiches (200g [raw] chicken breast cooked in air fryer with a spray of olive oil, Country split wholemeal bread and Nandos Peri Peri sauce)

510 calories
48g protein
4g fat
19g carb

Had a My Muscle chef protein shake (coffee flavour) as a snack
190 cal
35g protein
1.7kg fat
8g carb

Pauls plus+ protein yoghurt
98 cal
16.2g pro
0.3g fat
7.3g carb

Protein shake ON whey protein with a tbsp of psyllium husk
136 cal
24.1g protein
2.5g fat
0.5g carb

Dinner - 120g extra lean veal sizzle steak sandwich x2 with 2x eggs, Tip top thins bread with Frank's Red Hot sauce
581cal
53.4g protein
19.7g fat
35.6g carb


Snack
250g Chobani low fat greek yoghurt with 2 scoops whey protein
140 cal
71g protein
3.5g fat
18g carb

Daily total - 1674 calories
247.7g protein
31.7g fat
88.4g carbs

Dinner picture for some food porn.


Supplements

Took some advice of the brother @LevButlerov and fixed up my supplements. Hope I made the right choices, waiting for the fish oil to arrive.

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)



So I got in some more excersize today, I was extremely motivated to see the weight loss progress. I went heavy on the yoghurt and protein snack to make up my protein towards the 250g target @HarleyGuy said I should hit. Increased the overall calories too. Just hope that last snack sits right with my stomach.

 

[LevButlerov]

Daily log 29/12

Day two of my daily log. Today was my weekly weigh in, big progress towards my goal.

Last week: 122.4kg
Today: 119.5kg

Got to listen to another evolutionary podcast ep#192 - Semaglutide and comparisons of other GLP-1. Great informative podcast with some great research.

I'm signing up for the gym and looking to get my bloods done on the next couple of days.

Sleep

I had a solid 8:15min sleep using the CPAP machine. Stats were great with 1.2 events/ hour. I have to use the machine as a required by my employer. I hope to be able to get re diagnosed and be free from it.


Excersize

I went for a brisk 25min walk in some free time during work wearing my heavy work boots. I logged 6.77km 9,550 steps throughout the whole day.


Diet

Started the morning with a Coffee, Nescafe instant coffee with 100ml unsweetened almond milk and two equal sugars.

19 calories

Two chicken breast sandwiches (200g [raw] chicken breast cooked in air fryer with a spray of olive oil, Country split wholemeal bread and Nandos Peri Peri sauce)

510 calories
48g protein
4g fat
19g carb

Had a My Muscle chef protein shake (coffee flavour) as a snack
190 cal
35g protein
1.7kg fat
8g carb

Pauls plus+ protein yoghurt
98 cal
16.2g pro
0.3g fat
7.3g carb

Protein shake ON whey protein with a tbsp of psyllium husk
136 cal
24.1g protein
2.5g fat
0.5g carb

Dinner - 120g extra lean veal sizzle steak sandwich x2 with 2x eggs, Tip top thins bread with Frank's Red Hot sauce
581cal
53.4g protein
19.7g fat
35.6g carb


Snack
250g Chobani low fat greek yoghurt with 2 scoops whey protein
140 cal
71g protein
3.5g fat
18g carb

Daily total - 1674 calories
247.7g protein
31.7g fat
88.4g carbs

Dinner picture for some food porn.
View attachment 161311

Supplements

Took some advice of the brother @LevButlerov and fixed up my supplements. Hope I made the right choices, waiting for the fish oil to arrive.

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)

View attachment 161308

So I got in some more excersize today, I was extremely motivated to see the weight loss progress. I went heavy on the yoghurt and protein snack to make up my protein towards the 250g target @HarleyGuy said I should hit. Increased the overall calories too. Just hope that last snack sits right with my stomach.

good day I'm happy to see you're keeping track @kamsikazee
can you use an app going forward? will be easier for you on food like myfitnesspal

i like your supps stack big win!

 

[Mobster]

I had a solid 8:15min sleep using the CPAP machine.

It's good when it works well

 

[stevesmi]

Daily log 29/12

Day two of my daily log. Today was my weekly weigh in, big progress towards my goal.

Last week: 122.4kg
Today: 119.5kg

Got to listen to another evolutionary podcast ep#192 - Semaglutide and comparisons of other GLP-1. Great informative podcast with some great research.

I'm signing up for the gym and looking to get my bloods done on the next couple of days.

Sleep

I had a solid 8:15min sleep using the CPAP machine. Stats were great with 1.2 events/ hour. I have to use the machine as a required by my employer. I hope to be able to get re diagnosed and be free from it.


Excersize

I went for a brisk 25min walk in some free time during work wearing my heavy work boots. I logged 6.77km 9,550 steps throughout the whole day.


Diet

Started the morning with a Coffee, Nescafe instant coffee with 100ml unsweetened almond milk and two equal sugars.

19 calories

Two chicken breast sandwiches (200g [raw] chicken breast cooked in air fryer with a spray of olive oil, Country split wholemeal bread and Nandos Peri Peri sauce)

510 calories
48g protein
4g fat
19g carb

Had a My Muscle chef protein shake (coffee flavour) as a snack
190 cal
35g protein
1.7kg fat
8g carb

Pauls plus+ protein yoghurt
98 cal
16.2g pro
0.3g fat
7.3g carb

Protein shake ON whey protein with a tbsp of psyllium husk
136 cal
24.1g protein
2.5g fat
0.5g carb

Dinner - 120g extra lean veal sizzle steak sandwich x2 with 2x eggs, Tip top thins bread with Frank's Red Hot sauce
581cal
53.4g protein
19.7g fat
35.6g carb


Snack
250g Chobani low fat greek yoghurt with 2 scoops whey protein
140 cal
71g protein
3.5g fat
18g carb

Daily total - 1674 calories
247.7g protein
31.7g fat
88.4g carbs

Dinner picture for some food porn.
View attachment 161311

Supplements

Took some advice of the brother @LevButlerov and fixed up my supplements. Hope I made the right choices, waiting for the fish oil to arrive.

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)

View attachment 161308

So I got in some more excersize today, I was extremely motivated to see the weight loss progress. I went heavy on the yoghurt and protein snack to make up my protein towards the 250g target @HarleyGuy said I should hit. Increased the overall calories too. Just hope that last snack sits right with my stomach.

@kamsikazee saw some greens in your picture of your food, and thought to myself that is a good thing. You can never go wrong with colors with food. Fruits and vegetables are extremely underrated in the bodybuilding community and in many people's diets.

 

[kamsikazee]

I had a solid 8:15min sleep using the CPAP machine.

It's good when it works well

"Good quality" sleep but my face and back of the head feels like somebody had the leash on me too tight when I wake up

 

[kamsikazee]

@kamsikazee saw some greens in your picture of your food, and thought to myself that is a good thing. You can never go wrong with colors with food. Fruits and vegetables are extremely underrated in the bodybuilding community and in many people's diets.

I have had much fruit since dieting but been eating plenty of veges. Organic cucumbers, tomatoes and chilli from my garden

I usually put in the veges with the meals tomalso add volume to keep me satisfied..o havent been counting it towards my macros though, should I be?

I've been told it's bugger all calories except for the starchy veges.

 

[kamsikazee]

Daily Log 30/12

The idea of doing a daily log was very daunting at first, but I'm kind of enjoying it. I feel compelled to ensure I don't slip up and not track everything. But it's still early days, need to stay consistent.

Sleep
Only 6:10min sleep last night. Had some friends come over and didn't leave til late. Resisted the urge to nibble on any of the snacks my wife put out which has always been a weakness for me especially later in the evening.

Diet
I downloaded the MyFitnessPal app as suggested by Lev and logged my meals on there, so I'll post screenshots from the app. Let me know if you prefer this type of format.


Didn't get to hit my protein goal, I finished work late and had futsal at night. I'm getting my bloodwork done tomorrow so I wanted to be fasted for atleast 12hrs.

Excersize
Went for a 20min walk before work. And had 90min futsal session with mates after work. Feeling absolutety battered after that.



Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
2 X Swiss high strength fish oil 1,500mg (received it today so took it after work, will have them in morning moving forward)

Would love some feedback on supplements, I'm planning to take everything in morning except digestives before meals and magnesium in evening.

 

[ROIDDERS]

Daily log 29/12

Day two of my daily log. Today was my weekly weigh in, big progress towards my goal.

Last week: 122.4kg
Today: 119.5kg

Got to listen to another evolutionary podcast ep#192 - Semaglutide and comparisons of other GLP-1. Great informative podcast with some great research.

I'm signing up for the gym and looking to get my bloods done on the next couple of days.

Sleep

I had a solid 8:15min sleep using the CPAP machine. Stats were great with 1.2 events/ hour. I have to use the machine as a required by my employer. I hope to be able to get re diagnosed and be free from it.


Excersize

I went for a brisk 25min walk in some free time during work wearing my heavy work boots. I logged 6.77km 9,550 steps throughout the whole day.


Diet

Started the morning with a Coffee, Nescafe instant coffee with 100ml unsweetened almond milk and two equal sugars.

19 calories

Two chicken breast sandwiches (200g [raw] chicken breast cooked in air fryer with a spray of olive oil, Country split wholemeal bread and Nandos Peri Peri sauce)

510 calories
48g protein
4g fat
19g carb

Had a My Muscle chef protein shake (coffee flavour) as a snack
190 cal
35g protein
1.7kg fat
8g carb

Pauls plus+ protein yoghurt
98 cal
16.2g pro
0.3g fat
7.3g carb

Protein shake ON whey protein with a tbsp of psyllium husk
136 cal
24.1g protein
2.5g fat
0.5g carb

Dinner - 120g extra lean veal sizzle steak sandwich x2 with 2x eggs, Tip top thins bread with Frank's Red Hot sauce
581cal
53.4g protein
19.7g fat
35.6g carb


Snack
250g Chobani low fat greek yoghurt with 2 scoops whey protein
140 cal
71g protein
3.5g fat
18g carb

Daily total - 1674 calories
247.7g protein
31.7g fat
88.4g carbs

Dinner picture for some food porn.
View attachment 161311

Supplements

Took some advice of the brother @LevButlerov and fixed up my supplements. Hope I made the right choices, waiting for the fish oil to arrive.

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)

View attachment 161308

So I got in some more excersize today, I was extremely motivated to see the weight loss progress. I went heavy on the yoghurt and protein snack to make up my protein towards the 250g target @HarleyGuy said I should hit. Increased the overall calories too. Just hope that last snack sits right with my stomach.

Definitely mess around with a psyllium husk, but if you notice more issues with it than you're getting benefits, then don't be afraid to stop using it and see how that goes as well. Sometimes people get too much fiber. @kamsikazee

 

[stevesmi]

I have had much fruit since dieting but been eating plenty of veges. Organic cucumbers, tomatoes and chilli from my garden

I usually put in the veges with the meals tomalso add volume to keep me satisfied..o havent been counting it towards my macros though, should I be?

I've been told it's bugger all calories except for the starchy veges.

fruits veggies get a bad rap by a lot of people. more of a situation where they don't want to eat them then reality. in reality they are extremely beneficial

 

[kamsikazee]

Definitely mess around with a psyllium husk, but if you notice more issues with it than you're getting benefits, then don't be afraid to stop using it and see how that goes as well. Sometimes people get too much fiber. @kamsikazee

Thanks I'll look out for any adverse affects. What kind of issues should I be looking out for?

 

[2Thick]

Daily log 29/12

Day two of my daily log. Today was my weekly weigh in, big progress towards my goal.

Last week: 122.4kg
Today: 119.5kg

Got to listen to another evolutionary podcast ep#192 - Semaglutide and comparisons of other GLP-1. Great informative podcast with some great research.

I'm signing up for the gym and looking to get my bloods done on the next couple of days.

Sleep

I had a solid 8:15min sleep using the CPAP machine. Stats were great with 1.2 events/ hour. I have to use the machine as a required by my employer. I hope to be able to get re diagnosed and be free from it.


Excersize

I went for a brisk 25min walk in some free time during work wearing my heavy work boots. I logged 6.77km 9,550 steps throughout the whole day.


Diet

Started the morning with a Coffee, Nescafe instant coffee with 100ml unsweetened almond milk and two equal sugars.

19 calories

Two chicken breast sandwiches (200g [raw] chicken breast cooked in air fryer with a spray of olive oil, Country split wholemeal bread and Nandos Peri Peri sauce)

510 calories
48g protein
4g fat
19g carb

Had a My Muscle chef protein shake (coffee flavour) as a snack
190 cal
35g protein
1.7kg fat
8g carb

Pauls plus+ protein yoghurt
98 cal
16.2g pro
0.3g fat
7.3g carb

Protein shake ON whey protein with a tbsp of psyllium husk
136 cal
24.1g protein
2.5g fat
0.5g carb

Dinner - 120g extra lean veal sizzle steak sandwich x2 with 2x eggs, Tip top thins bread with Frank's Red Hot sauce
581cal
53.4g protein
19.7g fat
35.6g carb


Snack
250g Chobani low fat greek yoghurt with 2 scoops whey protein
140 cal
71g protein
3.5g fat
18g carb

Daily total - 1674 calories
247.7g protein
31.7g fat
88.4g carbs

Dinner picture for some food porn.
View attachment 161311

Supplements

Took some advice of the brother @LevButlerov and fixed up my supplements. Hope I made the right choices, waiting for the fish oil to arrive.

1.5mg Retatrutide (Bi-weekly dose)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)

View attachment 161308

So I got in some more excersize today, I was extremely motivated to see the weight loss progress. I went heavy on the yoghurt and protein snack to make up my protein towards the 250g target @HarleyGuy said I should hit. Increased the overall calories too. Just hope that last snack sits right with my stomach.

Fish oil is a really smart choice, it will definitely help with your joints. @kamsikazee might even feel a difference the first few days on it. Let us know.

 

[Ulter]

I have had much fruit since dieting but been eating plenty of veges. Organic cucumbers, tomatoes and chilli from my garden

I usually put in the veges with the meals tomalso add volume to keep me satisfied..o havent been counting it towards my macros though, should I be?

I've been told it's bugger all calories except for the starchy veges.

Wow, that sounds really good. My neighbor has a garden as well. I might have to go over there and steal a couple things out of his haha.

 

[ROIDDERS]

Thanks I'll look out for any adverse affects. What kind of issues should I be looking out for?

Constipation would be one of the biggest indicators. Some people can't handle their fiber, especially those with Crohn's disease or things like that.

 

[ceo]

Daily Log 30/12

The idea of doing a daily log was very daunting at first, but I'm kind of enjoying it. I feel compelled to ensure I don't slip up and not track everything. But it's still early days, need to stay consistent.

Sleep
Only 6:10min sleep last night. Had some friends come over and didn't leave til late. Resisted the urge to nibble on any of the snacks my wife put out which has always been a weakness for me especially later in the evening.

Diet
I downloaded the MyFitnessPal app as suggested by Lev and logged my meals on there, so I'll post screenshots from the app. Let me know if you prefer this type of format.
View attachment 161729View attachment 161728View attachment 161730View attachment 161732

Didn't get to hit my protein goal, I finished work late and had futsal at night. I'm getting my bloodwork done tomorrow so I wanted to be fasted for atleast 12hrs.

Excersize
Went for a 20min walk before work. And had 90min futsal session with mates after work. Feeling absolutety battered after that.

View attachment 161731

Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
2 X Swiss high strength fish oil 1,500mg (received it today so took it after work, will have them in morning moving forward)

Would love some feedback on supplements, I'm planning to take everything in morning except digestives before meals and magnesium in evening.

bros supplements looking good! And nice you play some soccer. We call it soccer here. The football that we have here is called American football. @kamsikazee

 

[kamsikazee]

Wow, that sounds really good. My neighbor has a garden as well. I might have to go over there and steal a couple things out of his haha.

The veges taste so much better from the garden!

 

[kamsikazee]

Constipation would be one of the biggest indicators. Some people can't handle their fiber, especially those with Crohn's disease or things like that.

I woke up feeling very bloated and some stomach cramping. Could this be from the psyllium husk.

 

[kamsikazee]

bros supplements looking good! And nice you play some soccer. We call it soccer here. The football that we have here is called American football. @kamsikazee

We call it soccer too here in Australia. Futsal is a smaller 5 a side version, sometimes referred to as indoor soccer. Do you play?

 

[kamsikazee]

Daily log 31/12
Wrapping up 2025 but just the beginning of my journey! I had the chance to listen to another podcast today, Ep643 with fellow Aussie brother @Dreamer

I had my bloodwork done this morning. And received most of my results back, except for the GH/IGF which could take upto a week. Not sure how or what part of it I should post up and it's about 17pages worth.


Diet
Managed to hit the 250g protein mark and consume more calories, but it wasnt easy, I basically had 4 scoops of whey protein to get me there. I hope that isn't unhealthy.



Excersize
Not much going on today in terms of excersize. Planing to get into the gym and push some weights soon.


Sleep
Got 8.5hrs sleep last night. Had a late start for work so slept in since the pathology didn't open until later.

Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
2 X Swiss high strength fish oil 1,500mg

Woke up feeling a little bloated and stomach cramps but feel okay today. Will monitor and see if it could be something I've added.

 

[kamsikazee]

Almost forgot to give a massive shout out to @ZenithHealth for sponsoring my log to help and guide me through my weight loss journey using Retatrutide.

I am so blessed at this opportunity and wanted to give a big thanks for taking a chance and believing in me!

I will be working closely with @ZenithHealth to reach my goals! I quote Henry Ford "Coming together is a beginning. Keeping together is progress. Working together is success,"

 

[LevButlerov]

Daily log 31/12
Wrapping up 2025 but just the beginning of my journey! I had the chance to listen to another podcast today, Ep643 with fellow Aussie brother @Dreamer

I had my bloodwork done this morning. And received most of my results back, except for the GH/IGF which could take upto a week. Not sure how or what part of it I should post up and it's about 17pages worth.


Diet
Managed to hit the 250g protein mark and consume more calories, but it wasnt easy, I basically had 4 scoops of whey protein to get me there. I hope that isn't unhealthy.

View attachment 162068

Excersize
Not much going on today in terms of excersize. Planing to get into the gym and push some weights soon.
View attachment 162067

Sleep
Got 8.5hrs sleep last night. Had a late start for work so slept in since the pathology didn't open until later.

Supplements
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
2 X Swiss high strength fish oil 1,500mg

Woke up feeling a little bloated and stomach cramps but feel okay today. Will monitor and see if it could be something I've added.

good wrap up lets keep this going you're on the right track to win in 2026

Almost forgot to give a massive shout out to @ZenithHealth for sponsoring my log to help and guide me through my weight loss journey using Retatrutide.

I am so blessed at this opportunity and wanted to give a big thanks for taking a chance and believing in me!

I will be working closely with @ZenithHealth to reach my goals! I quote Henry Ford "Coming together is a beginning. Keeping together is progress. Working together is success,"

 

[ZenithHealth]

Almost forgot to give a massive shout out to @ZenithHealth for sponsoring my log to help and guide me through my weight loss journey using Retatrutide.

I am so blessed at this opportunity and wanted to give a big thanks for taking a chance and believing in me!

I will be working closely with @ZenithHealth to reach my goals! I quote Henry Ford "Coming together is a beginning. Keeping together is progress. Working together is success,"

Absolutely my bro

I’m genuinely honoured to be part of your journey and grateful for the trust you’ve placed in me. You’ve shown nothing but honesty, effort, and the right mindset from day one, which is exactly why this partnership made sense.

This is just the beginning. Consistency, communication, and doing the work day in, day out is what gets results and you’re already doing that. I’m looking forward to working closely with you and watching the progress stack up.

That Henry Ford quote sums it up perfectly. Let’s keep moving forward together

 

[ROIDDERS]

I woke up feeling very bloated and some stomach cramping. Could this be from the psyllium husk.

It's very possible too much fiber is not good either.

 

[ceo]

We call it soccer too here in Australia. Futsal is a smaller 5 a side version, sometimes referred to as indoor soccer. Do you play?

Bros, I used to play basketball back in the day. In America, you don't see BBC's playing soccer very much. They make fun of you if you go play it. We stick to mostly basketball and football. I didn't know about what you guys call in Australia. I thought you guys had your own Australian football. I've seen it on some videos, it looks weird how the refs point after a score.

 

[Ulter]

The veges taste so much better from the garden!

For sure, it's much fresher.

 

[kamsikazee]

Bros, I used to play basketball back in the day. In America, you don't see BBC's playing soccer very much. They make fun of you if you go play it. We stick to mostly basketball and football. I didn't know about what you guys call in Australia. I thought you guys had your own Australian football. I've seen it on some videos, it looks weird how the refs point after a score.

Yeah we usually call it American football or Gridiron. I am familiar with American sports. We do have our own codes of Football (Aussie rule/ AFL) as well as Rugby (Rugby league/ NRL) also. our Rugby league has been having season openers in Las Vegas for the last two years, you might have seen it. It's much more enjoyable to watch then the AFL in my opinion, the guys from Melbourne would disagree I'm sure.

 

[kamsikazee]

Ok guys so I got my bloods done. And had to compile them into a smaller document as it was 17 pages long. Still waiting for GH/IGF which could take up to a week. Here they are, hopefully some brother who understand what they mean for me can have a look over it!!

 

[LevButlerov]

Ok guys so I got my bloods done. And had to compile them into a smaller document as it was 17 pages long. Still waiting for GH/IGF which could take up to a week. Here they are, hopefully some brother who understand what they mean for me can have a look over it!!

View attachment 162403View attachment 162404View attachment 162405View attachment 162406View attachment 162407View attachment 162408View attachment 162409

high estrogen but not unusual @kamsikazee test is average a bit low

I think with these bloods TRT is your path now imo


@rizzlekdizzle

 

[kamsikazee]

high estrogen but not unusual @kamsikazee test is average a bit low

I think with these bloods TRT is your path now imo


@rizzlekdizzle

I would be lying if I said I hadn't been considering it. With TRT though, is it something you can't stop once you start?

 

[ceo]

Yeah we usually call it American football or Gridiron. I am familiar with American sports. We do have our own codes of Football (Aussie rule/ AFL) as well as Rugby (Rugby league/ NRL) also. our Rugby league has been having season openers in Las Vegas for the last two years, you might have seen it. It's much more enjoyable to watch then the AFL in my opinion, the guys from Melbourne would disagree I'm sure.

Bros, rugby seemed like a bad-ass one to play. I think I would have been good at that one.

 

[LevButlerov]

I would be lying if I said I hadn't been considering it. With TRT though, is it something you can't stop once you start?

hard to stop TRT but you seem like a good candidate for it imo @kamsikazee

 

[kamsikazee]

Daily Log 1/1

Woke up feeling fresh after an solid 8hrs of sleep. No NYE celebrations for me. Daddy had to work and got back late, the whole family was in bed by 11pm.

Diet

Got pretty close to my protein goal but fell a little short. Dinner was abit heavy and hard to down so much chicken, but I was so full I couldn't fathom having anything later in the evening.



Excersize

I signed up to a fitness passport, a multi gym membership that gives access to various gyms, this seems the best for me as I can include the kids and get access to most swimming centres. However, I need to get access cards or can only visit certain gyms when there is staff present and had no luck in getting entry. The gym was unstadded due it being a public holiday. So I went for a little walk before work and found some resistance bands and did some excersize but still left feeling disappointed.


Supplements
1.5mg Retatrutide (bi-weekly)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
2 X Swiss high strength fish oil 1,500mg

Persisted with the psyllium husk even though I felt a little bloated the day before, haven't experienced the same issue since so we continue to monitor to see how we go with it.

 

[kamsikazee]

Bros, rugby seemed like a bad-ass one to play. I think I would have been good at that one.

I bet you would have too. Alot of the big islander bros (Samoa, Tonga, Fiji, New Zealand) really thrive in the sport.

 

[kamsikazee]

hard to stop TRT but you seem like a good candidate for it imo @kamsikazee

Something to look into for sure.

 

[ceo]

I bet you would have too. Alot of the big islander bros (Samoa, Tonga, Fiji, New Zealand) really thrive in the sport.

Bros, those are some big dudes for sure. Those Samoans, no joke. There's a lot of them who play college football here in Cali.

 

[LevButlerov]

Daily Log 1/1

Woke up feeling fresh after an solid 8hrs of sleep. No NYE celebrations for me. Daddy had to work and got back late, the whole family was in bed by 11pm.

Diet

Got pretty close to my protein goal but fell a little short. Dinner was abit heavy and hard to down so much chicken, but I was so full I couldn't fathom having anything later in the evening.

View attachment 162446View attachment 162447View attachment 162448View attachment 162449View attachment 162450

Excersize

I signed up to a fitness passport, a multi gym membership that gives access to various gyms, this seems the best for me as I can include the kids and get access to most swimming centres. However, I need to get access cards or can only visit certain gyms when there is staff present and had no luck in getting entry. The gym was unstadded due it being a public holiday. So I went for a little walk before work and found some resistance bands and did some excersize but still left feeling disappointed.
View attachment 162451

Supplements
1.5mg Retatrutide (bi-weekly)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
2 X Swiss high strength fish oil 1,500mg

Persisted with the psyllium husk even though I felt a little bloated the day before, haven't experienced the same issue since so we continue to monitor to see how we go with it.

good you didnt celebrate but right to bed thats smart @kamsikazee try to get a protein shake in if you fall short on protein imo

the psyllium husk you have extra water in? how much water you drinking?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[kamsikazee]

good you didnt celebrate but right to bed thats smart @kamsikazee try to get a protein shake in if you fall short on protein imo

the psyllium husk you have extra water in? how much water you drinking?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Yeah I felt like I had consumed enough calories so I didn't go for the shake.

I've been drinking about 2.5L of water

 

[kamsikazee]

the psyllium husk you have extra water in? how much water you drinking?

I normally have it in the AM together with a scoop of protein with about 250ml water.

I haven't experienced any bloating since. Could have just been my body adjusting to the extra protein and nutrients.

 

[Dreamer]

Daily Log 1/1

Woke up feeling fresh after an solid 8hrs of sleep. No NYE celebrations for me. Daddy had to work and got back late, the whole family was in bed by 11pm.

Diet

Got pretty close to my protein goal but fell a little short. Dinner was abit heavy and hard to down so much chicken, but I was so full I couldn't fathom having anything later in the evening.

View attachment 162446View attachment 162447View attachment 162448View attachment 162449View attachment 162450

Excersize

I signed up to a fitness passport, a multi gym membership that gives access to various gyms, this seems the best for me as I can include the kids and get access to most swimming centres. However, I need to get access cards or can only visit certain gyms when there is staff present and had no luck in getting entry. The gym was unstadded due it being a public holiday. So I went for a little walk before work and found some resistance bands and did some excersize but still left feeling disappointed.
View attachment 162451

Supplements
1.5mg Retatrutide (bi-weekly)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
2 X Swiss high strength fish oil 1,500mg

Persisted with the psyllium husk even though I felt a little bloated the day before, haven't experienced the same issue since so we continue to monitor to see how we go with it.

Better off not partying anyway - good way to start the new year fresh and fit.

I think you should be taking 8000 fish oil daily too

 

[LevButlerov]

I normally have it in the AM together with a scoop of protein with about 250ml water.

I haven't experienced any bloating since. Could have just been my body adjusting to the extra protein and nutrients.

could be adjusting but keep water high, try to add another 200ml of water after psyllium @kamsikazee

 

[LevButlerov]

Yeah I felt like I had consumed enough calories so I didn't go for the shake.

I've been drinking about 2.5L of water

Up that to 3L + please

 

[kamsikazee]

Better off not partying anyway - good way to start the new year fresh and fit.

I think you should be taking 8000 fish oil daily too

For sure brother. I don't party anymore in the traditional sense but not stranger to getting together with family and friends for a BBQ and a few too many alcoholic beverages. But I'm trying to avoid alcohol altogether because of family history and the shit feeling ensuing afterwards.

could be adjusting but keep water high, try to add another 200ml of water after psyllium @kamsikazee

Will do!

Up that to 3L + please

Done

 

[LevButlerov]

Will do!
Done

keep us updated

 

[kamsikazee]

I think you should be taking 8000 fish oil daily too

So you think it's better to go 7500 or 9000 atm given the caps I purchased are 1500 each. I'll try get ones that are 2000 each next time but in saying I got 2 big tubs as they were on special.

 

[Dreamer]

So you think it's better to go 7500 or 9000 atm given the caps I purchased are 1500 each. I'll try get ones that are 2000 each next time but in saying I got 2 big tubs as they were on special.

Fish oil is probably one of the most beneficial things you can add, but you need a fair bit unless your eating alot of fatty fish and nuts etc, 9000 would be good. I am currently taking 12g of fish oil which seems like alot, but its pretty much optimal for EPA and DHA which for athletes the intake should be 4-6000 combined daily.

 

[kamsikazee]

for athletes the intake should be 4-6000 combined daily.

If the optimal amount for athletes is 4-6000 why should I be taking 8-9000?

 

[kamsikazee]

Bros I need to restock my protein, currently using Optimum Nutrition gold standard Whey. Thoughts on Whey vs WPI? is the WPI worth the extra coin?

@LevButlerov @Dreamer
@HarleyGuy
@Allupfromhere @ceo @ROIDDERS

 

[Dreamer]

If the optimal amount for athletes is 4-6000 why should I be taking 8-9000?

Sorry, in each 1500mg cap there will be a certain amount of EPA and DHA in there; should say on the container - they are the fatty acids doing the work. 4-6000 of those is the target

 

[Dreamer]

Bros I need to restock my protein, currently using Optimum Nutrition gold standard Whey. Thoughts on Whey vs WPI? is the WPI worth the extra coin?

@LevButlerov @Dreamer
@HarleyGuy
@Allupfromhere

I use Wpc, if you have digestion issues WPI can help

 

[kamsikazee]

Sorry, in each 1500mg cap there will be a certain amount of EPA and DHA in there; should say on the container - they are the fatty acids doing the work. 4-6000 of those is the target

Ok gotcha. Appreciate the clarification. I'll up my fish oil! Thanks bros

 

[LevButlerov]

Bros I need to restock my protein, currently using Optimum Nutrition gold standard Whey. Thoughts on Whey vs WPI? is the WPI worth the extra coin?

@LevButlerov @Dreamer
@HarleyGuy
@Allupfromhere @ceo @ROIDDERS

if you have the budget I would go with WPI much better @kamsikazee

 

[Allupfromhere]

Bros I need to restock my protein, currently using Optimum Nutrition gold standard Whey. Thoughts on Whey vs WPI? is the WPI worth the extra coin?

@LevButlerov @Dreamer
@HarleyGuy
@Allupfromhere @ceo @ROIDDERS

Personally i would go with wpi. Higher protein concentration and less lactose present. Better for digestive health..
Given your history brother i would go with wpi.

Your bloods look great mate honestly. Yes your e2 might be slightly out of the 'given' range provided but it is obviously where your body finds natural homeostasis, and isnt opposing a risk. Its 'your' natural level as you arent on any exogenous hormones currently.

Ldl is only slightly elevated but i feel reta will have a positive influence on this. Can also look at what foods your are currently eating to see what may be contributing to the slightly higher level and if need be could possibly introduce a high quality red yeast rice to assist in bringing it down.

Quality sleep will play a significant role for you and your fatloss and more then people realise. Be sure to stay on track with your cpap and prioritising this area legend.

Lastly the trt discussion. First and foremost this is a life commitment decision as once you go further down this path the longer you go the less chance you have off turning back.

I want to make the point for complete transparency!

However.

TRT can be a good option for men with low testosterone because it helps restore hormonal balance, which can improve energy, mood, libido, mental clarity, muscle retention, and bone health. It offers consistency and stability compared to the ups and downs of cycling, and when managed properly with regular bloodwork, it can support long-term health and quality of life. It’s not about pushing limits it’s about feeling and functioning like yourself again.

TRT can also support fat loss by improving metabolic rate and insulin sensitivity, making it easier to partition calories toward muscle instead of fat. Higher, stable testosterone helps preserve lean muscle, which keeps metabolism higher, and often improves energy, motivation, and recovery, so training and activity levels naturally increase. It’s not a fat-loss drug on its own, but it creates a hormonal environment that makes getting leaner more achievable when diet and training are on point.

This is something you need to think about in depth as the points i put across aren't mean to be a sales pitch. Though i am all for it as testosterone has completely changed my life you need to make sure it the right decision for you.

I have areas in my early logs when i made this decision for myself. As i have literally been where you are brother. Let me know if you want me to link.

 

[ZenithHealth]

Personally i would go with wpi. Higher protein concentration and less lactose present. Better for digestive health..
Given your history brother i would go with wpi.

Your bloods look great mate honestly. Yes your e2 might be slightly out of the 'given' range provided but it is obviously where your body finds natural homeostasis, and isnt opposing a risk. Its 'your' natural level as you arent on any exogenous hormones currently.

Ldl is only slightly elevated but i feel reta will have a positive influence on this. Can also look at what foods your are currently eating to see what may be contributing to the slightly higher level and if need be could possibly introduce a high quality red yeast rice to assist in bringing it down.

Quality sleep will play a significant role for you and your fatloss and more then people realise. Be sure to stay on track with your cpap and prioritising this area legend.

Lastly the trt discussion. First and foremost this is a life commitment decision as once you go further down this path the longer you go the less chance you have off turning back.

I want to make the point for complete transparency!

However.

TRT can be a good option for men with low testosterone because it helps restore hormonal balance, which can improve energy, mood, libido, mental clarity, muscle retention, and bone health. It offers consistency and stability compared to the ups and downs of cycling, and when managed properly with regular bloodwork, it can support long-term health and quality of life. It’s not about pushing limits it’s about feeling and functioning like yourself again.

TRT can also support fat loss by improving metabolic rate and insulin sensitivity, making it easier to partition calories toward muscle instead of fat. Higher, stable testosterone helps preserve lean muscle, which keeps metabolism higher, and often improves energy, motivation, and recovery, so training and activity levels naturally increase. It’s not a fat-loss drug on its own, but it creates a hormonal environment that makes getting leaner more achievable when diet and training are on point.

This is something you need to think about in depth as the points i put across aren't mean to be a sales pitch. Though i am all for it as testosterone has completely changed my life you need to make sure it the right decision for you.

I have areas in my early logs when i made this decision for myself. As i have literally been where you are brother. Let me know if you want me to link.

Some great analysis and advice here, have to definitely agree.

 

[R.AP]

Hi Evo bros,

I came across this site initially trying to source some good quality peptides but found amazing community vibes. I wanted to share my journey and would appreciate advice, feedback, and guidance to help me to reach my goals. I hope this log will help me to keep accountable.

My story:

I am in my Mid 30's, have a young family and have always tilted heavy on the scales in my adult life. I want to lose weight and keep it off for good this time so I can live a fulfilling life, fit and able to spend quality time with my family and play sports comfortably.

I have suffered from autoimmune issues for the past decade (Ulcerative Colitis [Gone away], Alopecia [in remission] and vitiligo [current and spreading] and was diagnosed with Moderate Sleep apnoea (need to use a CPAP machine as a requirement by my employer) which was the last straw for me to stop being lazy. I was told by my sleep physician weight loss could help me get off it.

I started my diet/lifestyle change mid November where I weighed 135kgs. My most recent weighing was 122.5kgs. My heaviest was around 139kg which was a rebound from doing a Keto diet.

I am focusing on eating a cleaner, balanced diet, maintaining a caloric deficit. I generally eat my first meal around lunchtime, have dinner and sometimes a snack in-between and/or after my two main meals.

I started to take Retatrutide a week after my diet, and feel it has really helped with cravings and weight loss.

My goal is to be 95kg, I haven't been under 100kg since I was 18yrs old.

My stats:
Age: 36
Height: 183cm
Weight: 122.5kg

I've made some decent progress but it's usually around the levels where I get comfortable and start to back in the opposite direction, but not this time. I am committed to making this a permanent change, for me and my importantly my family.

Current physical activity:
Ive started playing football with friends 90min sessions, once and sometimes twice a week. I plan to incorporate gym to help retain muscle. I don't want to be a body builder, I just want to be fit, healthy and strong.

I am open to trying other supplements. I have been listening to some podcasts and various peptides have sparked my curiosity, but I want to do it in a safe and controlled manner.

Here are some current body pictures, I didn't take any at my peak but better late then never.

View attachment 160276View attachment 160277View attachment 160278

Hey brother! Decided to click on your log as the title resonated with me. I'm on the other end of your journey now, but it's a reminder of what's important.

I have two girls myself, and there is no single other thing in this world that motivates me to be the best possible version of myself.

If you feel like you're gonna hit that point where you're comfortable and want to get complacent again please reach out!

I'd love to have a look at your complete nutrition and exercise routine if possible? Let's see just how much we can dial this in.

Welcome to the forum

 

[kamsikazee]

Personally i would go with wpi. Higher protein concentration and less lactose present. Better for digestive health..
Given your history brother i would go with wpi.

Your bloods look great mate honestly. Yes your e2 might be slightly out of the 'given' range provided but it is obviously where your body finds natural homeostasis, and isnt opposing a risk. Its 'your' natural level as you arent on any exogenous hormones currently.

Ldl is only slightly elevated but i feel reta will have a positive influence on this. Can also look at what foods your are currently eating to see what may be contributing to the slightly higher level and if need be could possibly introduce a high quality red yeast rice to assist in bringing it down.

Quality sleep will play a significant role for you and your fatloss and more then people realise. Be sure to stay on track with your cpap and prioritising this area legend.

Lastly the trt discussion. First and foremost this is a life commitment decision as once you go further down this path the longer you go the less chance you have off turning back.

I want to make the point for complete transparency!

However.

TRT can be a good option for men with low testosterone because it helps restore hormonal balance, which can improve energy, mood, libido, mental clarity, muscle retention, and bone health. It offers consistency and stability compared to the ups and downs of cycling, and when managed properly with regular bloodwork, it can support long-term health and quality of life. It’s not about pushing limits it’s about feeling and functioning like yourself again.

TRT can also support fat loss by improving metabolic rate and insulin sensitivity, making it easier to partition calories toward muscle instead of fat. Higher, stable testosterone helps preserve lean muscle, which keeps metabolism higher, and often improves energy, motivation, and recovery, so training and activity levels naturally increase. It’s not a fat-loss drug on its own, but it creates a hormonal environment that makes getting leaner more achievable when diet and training are on point.

This is something you need to think about in depth as the points i put across aren't mean to be a sales pitch. Though i am all for it as testosterone has completely changed my life you need to make sure it the right decision for you.

I have areas in my early logs when i made this decision for myself. As i have literally been where you are brother. Let me know if you want me to link.

Thanks mate I really do appreciate you having a look over my bloods and analysing them for me. I've just received my GH and IGF today too so ill post them up soon, if you could have a look at them and advise if there is anything I need to know about it, that would be greatly appreciated.

Believe it or not, I was actually listening to the Evolutionary podcast episode featuring you today. I haven’t finished the entire episode yet, but I absolutely loved hearing your story, you truly are an inspiring role model. I especially admire how meticulous you are with your approach, going as far as having blood work done mid-cycle to ensure you’re optimizing the process in real time. It’s such a thoughtful level of detail that most people wouldn’t even consider, yet it makes perfect sense, far more effective than waiting until the cycle has ended to assess any potential damage.

I really am considering TRT, I would appreciate if you could link it, I want to do as much research as possible and ensure it is the right path for me. Most of the negative parts of doing it, doesn't really affect me, I'm already bald and not going to be having any more children. My biggest concern is my autoimmune issues and the prevalence of Heart related issues in my family history, my father had a heart attack in his 40's but he was a smoker and heavy drinker, and my grandfather passed away from a heart attack but again he was also a smoker and heavy drinker.

 

[kamsikazee]

Hey brother! Decided to click on your log as the title resonated with me. I'm on the other end of your journey now, but it's a reminder of what's important.

I have two girls myself, and there is no single other thing in this world that motivates me to be the best possible version of myself.

If you feel like you're gonna hit that point where you're comfortable and want to get complacent again please reach out!

I'd love to have a look at your complete nutrition and exercise routine if possible? Let's see just how much we can dial this in.

Welcome to the forum

Thank you so much for the kind words brother, this forum is amazing!

I have been posting my food and exercise (or lack thereof) in my daily logs. I finally hit the gym today, and I know ill definitely need some direction with my routine, because it didn't feel right. I will be posting it soon in my daily log.

 

[kamsikazee]

I finally got my GH and IGF results from my bloodwork.

 

[kamsikazee]

Daily Log 02/01

Progress happens one step at a time. I showed up to the gym today, imperfect, but forward-moving. The commitment is made; now it’s time to build consistency.

Sleep
Got some decent sleep, 7:39min. No issues with the mask seal other then leaving marks all over my face and head, but only 1 event/hr which is great.

Diet
I started the day with my supplements, followed by a post-workout protein shake with psyllium husk. Before work, I had a protein smoothie and yoghurt. I didn’t get the chance to meal prep, so I brought a frozen fitness meal from Aldi—far from ideal, but it had decent macros and tasted surprisingly good, so it worked given the circumstances. I made up for it at dinner with chicken breast, 100g of cooked rice, and a leafy salad. To finish the day, my current go-to dessert pushed me over the line: 200g of low-fat Greek yoghurt mixed with two scoops of whey protein. Honestly, I don’t think I’ll ever need to eat regular custard again. I also got my 3L of water in!



Excersize
I know I’ll probably cop a bit of slack for this, but I finally made it to the gym. I decided to try a workout routine a friend put together for me about five months ago. I wasn’t expecting to be firing on all cylinders, but by the time I reached the fourth exercise—shoulder press—I was completely spent and couldn’t push any further. I finished my session with 20min incline walk on the treadmill.

Lat Pull down:
50kg x12
50kg x10
50kg x10 Struggle to finish

Seated single arm row (cable machine):
20kg x10 Hard
20kg x10
20kg x10

Standing lat push down ( With cable and straight bar ):
20kg x12
20kg x12
20kg x10

Shoulder press machine:
30kg x10
30kg x10
30kg x8

Bicep curl dumbell:
10kg x10
10kg x 8

Treadmill:
20 min 0 sec 4 incline - 5km/hr



Supplements
Upped my fish oil tablet today on the advice from brother @Allupfromhere

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg (2 taken in AM, 4 in PM, will have all in AM moving forward)

 

[ZenithHealth]

Daily Log 02/01

Progress happens one step at a time. I showed up to the gym today, imperfect, but forward-moving. The commitment is made; now it’s time to build consistency.

Sleep
Got some decent sleep, 7:39min. No issues with the mask seal other then leaving marks all over my face and head, but only 1 event/hr which is great.

Diet
I started the day with my supplements, followed by a post-workout protein shake with psyllium husk. Before work, I had a protein smoothie and yoghurt. I didn’t get the chance to meal prep, so I brought a frozen fitness meal from Aldi—far from ideal, but it had decent macros and tasted surprisingly good, so it worked given the circumstances. I made up for it at dinner with chicken breast, 100g of cooked rice, and a leafy salad. To finish the day, my current go-to dessert pushed me over the line: 200g of low-fat Greek yoghurt mixed with two scoops of whey protein. Honestly, I don’t think I’ll ever need to eat regular custard again. I also got my 3L of water in!

View attachment 162806View attachment 162807View attachment 162810View attachment 162808View attachment 162809

Excersize
I know I’ll probably cop a bit of slack for this, but I finally made it to the gym. I decided to try a workout routine a friend put together for me about five months ago. I wasn’t expecting to be firing on all cylinders, but by the time I reached the fourth exercise—shoulder press—I was completely spent and couldn’t push any further. I finished my session with 20min incline walk on the treadmill.

Lat Pull down:
50kg x12
50kg x10
50kg x10 Struggle to finish

Seated single arm row (cable machine):
20kg x10 Hard
20kg x10
20kg x10

Standing lat push down ( With cable and straight bar ):
20kg x12
20kg x12
20kg x10

Shoulder press machine:
30kg x10
30kg x10
30kg x8

Bicep curl dumbell:
10kg x10
10kg x 8

Treadmill:
20 min 0 sec 4 incline - 5km/hr

View attachment 162819

Supplements
Upped my fish oil tablet today on the advice from brother @Allupfromhere

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg (2 taken in AM, 4 in PM, will have all in AM moving forward)

This is a solid update mate, exactly what a good log should look like.

Getting back into the gym after time away is honestly one of the hardest parts, so just showing up is a big win. Feeling spent by the fourth exercise is completely normal when you are easing back in. That is not a bad sign at all. You still finished with a 20 minute incline walk which says a lot about your mindset.

Nutrition looks really well managed. You made smart, realistic choices instead of chasing perfect. Aldi meal when needed, whole foods at dinner, protein spread across the day, fibre covered and water intake nailed. That yoghurt and whey combo is elite too, no need to go back to custard if that is working for you.

Sleep is looking great as well. 1 event per hour is a big win even if the mask leaves a few marks. Good sleep is going to make a huge difference with recovery and energy as the weeks go on.

Supplement stack looks clean and well thought out. Upping the fish oil makes sense and moving it all to the morning is a good call.

This is exactly what I like seeing. Honest effort, consistency over perfection, listening to your body and logging everything properly.

Do not stress about copping any slack. The first few sessions back always humble everyone. Just keep turning up and keep posting like this and the strength and fitness will come back quicker than you think.

Really happy with this start. One step at a time and you are on the right track

 

[Allupfromhere]

Thanks mate I really do appreciate you having a look over my bloods and analysing them for me. I've just received my GH and IGF today too so ill post them up soon, if you could have a look at them and advise if there is anything I need to know about it, that would be greatly appreciated.

Brother no worries at all, there are definitely more qualified people to review your bloods here at evo and i will tag them in if i see any alarms brother. As for gh and igf i wouldnt worry to much about these at this stage. The testing parameters need to be mimicked across multiple test to get accurate readings for these to and honestly arent that important to dial in unless you go down and enhanced path. So you all good.

Believe it or not, I was actually listening to the Evolutionary podcast episode featuring you today. I haven’t finished the entire episode yet, but I absolutely loved hearing your story, you truly are an inspiring role model. I especially admire how meticulous you are with your approach, going as far as having blood work done mid-cycle to ensure you’re optimizing the process in real time. It’s such a thoughtful level of detail that most people wouldn’t even consider, yet it makes perfect sense, far more effective than waiting until the cycle has ended to assess any potential damage.

I appreciate you having a listen brother and if it could privide any benifit in whatever way then im glad it has been able to help however it did.

bloodwork is key bro. We need to know where we are before we know where to go and there is no point if we only check when its potentially too late.

I really am considering TRT, I would appreciate if you could link it, I want to do as much research as possible and ensure it is the right path for me. Most of the negative parts of doing it, doesn't really affect me, I'm already bald and not going to be having any more children. My biggest concern is my autoimmune issues and the prevalence of Heart related issues in my family history, my father had a heart attack in his 40's but he was a smoker and heavy drinker, and my grandfather passed away from a heart attack but again he was also a smoker and heavy drinker.

The more children aspect is the important one though many can still have kids on trt that has been proven.
I can comment on the auto immune issues as i simply dont know brother.
The heart side of things is misunderstood, trt get you back to a health and optimal range. Where are not talking about blasting gear in this circumstance diet, nutritional choices, healthy lifestyle and cardio will protect your heart long term all of which you have sight now moving foward.
The stresses on your father and grandfather i would almost bet came down to lifestyle. Cigarettes and alcohol are pure poison to our bodies, at the same time the lifestyle surrounding this habbits dont normally include healthy habits either. It the amalgamation of multiple factors the our hearts simply can keep up with but most blokes dont want to accept that fact. I myself was that person for years prior.

I cant actually find my first log lol maybe its been cleared because i had too many lol. I will gather you some stuff to read none the less. Just to give perspective from all sides too.

 

[HarleyGuy]

Bros I need to restock my protein, currently using Optimum Nutrition gold standard Whey. Thoughts on Whey vs WPI? is the WPI worth the extra coin?

@LevButlerov @Dreamer
@HarleyGuy
@Allupfromhere @ceo @ROIDDERS

If you're digesting Whey just fine then no need to spend more for WPI. Having said that WPI is a much better peace of mind and way easier on digestion if you can afford it. I use WheyC but when WPI goes on sale I load up big time.

 

[HarleyGuy]

Daily Log 02/01

Progress happens one step at a time. I showed up to the gym today, imperfect, but forward-moving. The commitment is made; now it’s time to build consistency.

Sleep
Got some decent sleep, 7:39min. No issues with the mask seal other then leaving marks all over my face and head, but only 1 event/hr which is great.

Diet
I started the day with my supplements, followed by a post-workout protein shake with psyllium husk. Before work, I had a protein smoothie and yoghurt. I didn’t get the chance to meal prep, so I brought a frozen fitness meal from Aldi—far from ideal, but it had decent macros and tasted surprisingly good, so it worked given the circumstances. I made up for it at dinner with chicken breast, 100g of cooked rice, and a leafy salad. To finish the day, my current go-to dessert pushed me over the line: 200g of low-fat Greek yoghurt mixed with two scoops of whey protein. Honestly, I don’t think I’ll ever need to eat regular custard again. I also got my 3L of water in!

View attachment 162806View attachment 162807View attachment 162810View attachment 162808View attachment 162809

Excersize
I know I’ll probably cop a bit of slack for this, but I finally made it to the gym. I decided to try a workout routine a friend put together for me about five months ago. I wasn’t expecting to be firing on all cylinders, but by the time I reached the fourth exercise—shoulder press—I was completely spent and couldn’t push any further. I finished my session with 20min incline walk on the treadmill.

Lat Pull down:
50kg x12
50kg x10
50kg x10 Struggle to finish

Seated single arm row (cable machine):
20kg x10 Hard
20kg x10
20kg x10

Standing lat push down ( With cable and straight bar ):
20kg x12
20kg x12
20kg x10

Shoulder press machine:
30kg x10
30kg x10
30kg x8

Bicep curl dumbell:
10kg x10
10kg x 8

Treadmill:
20 min 0 sec 4 incline - 5km/hr

View attachment 162819

Supplements
Upped my fish oil tablet today on the advice from brother @Allupfromhere

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg (2 taken in AM, 4 in PM, will have all in AM moving forward)

Supps are getting much more in check bro. Much better on the fish oil.
You got to the gym and that's the first win, you can set that workout as a goal to finish soon enough.

Great you're getting the 3L of water in. I'd make sure to get a lot in with the psyllium husk when you take it.

I highly recommend you consider TRT especially based on your bloods.

You asked about a TRT podcast and here's a couple you can start with:

• https://www.evolutionary.org/evolut...between-cycles-and-trt-breaks-by-euro-pharma/
• https://www.evolutionary.org/evolutionary-org-underground-35-trt-with-geneza-pharma/

 

[kamsikazee]

Do not stress about copping any slack. The first few sessions back always humble everyone. Just keep turning up and keep posting like this and the strength and fitness will come back quicker than you think.

Haha nah I'm all for it, we all need some constructive criticism to help us improve and grow. Staying consistent has always been my issue, but I feel accountable now to you and my EVO bros so I won't give up

I appreciate you having a listen brother and if it could privide any benifit in whatever way then im glad it has been able to help however it did.

bloodwork is key bro. We need to know where we are before we know where to go and there is no point if we only check when its potentially too late.

Definitely took something away from it.

It's so true, I will aim to be proactive too especially if going down the TRT route.

I cant actually find my first log lol maybe its been cleared because i had too many lol. I will gather you some stuff to read none the less. Just to give perspective from all sides too.

Haha all good. Anything would be appreciated

I use WheyC but when WPI goes on sale I load up big time.

Found some WPI on special so I ordered some. If I was in a better financial position atm I would have loaded up.

You asked about a TRT podcast and here's a couple you can start with:

• https://www.evolutionary.org/evolut...between-cycles-and-trt-breaks-by-euro-pharma/
• https://www.evolutionary.org/evolutionary-org-underground-35-trt-with-geneza-pharma/

Cheers for that brother!

 

[LevButlerov]

I finally got my GH and IGF results from my bloodwork. View attachment 162764

These are fine baseline tests @kamsikazee you can use HGH if you want to here

 

[LevButlerov]

Daily Log 02/01

Progress happens one step at a time. I showed up to the gym today, imperfect, but forward-moving. The commitment is made; now it’s time to build consistency.

Sleep
Got some decent sleep, 7:39min. No issues with the mask seal other then leaving marks all over my face and head, but only 1 event/hr which is great.

Diet
I started the day with my supplements, followed by a post-workout protein shake with psyllium husk. Before work, I had a protein smoothie and yoghurt. I didn’t get the chance to meal prep, so I brought a frozen fitness meal from Aldi—far from ideal, but it had decent macros and tasted surprisingly good, so it worked given the circumstances. I made up for it at dinner with chicken breast, 100g of cooked rice, and a leafy salad. To finish the day, my current go-to dessert pushed me over the line: 200g of low-fat Greek yoghurt mixed with two scoops of whey protein. Honestly, I don’t think I’ll ever need to eat regular custard again. I also got my 3L of water in!

View attachment 162806View attachment 162807View attachment 162810View attachment 162808View attachment 162809

Excersize
I know I’ll probably cop a bit of slack for this, but I finally made it to the gym. I decided to try a workout routine a friend put together for me about five months ago. I wasn’t expecting to be firing on all cylinders, but by the time I reached the fourth exercise—shoulder press—I was completely spent and couldn’t push any further. I finished my session with 20min incline walk on the treadmill.

Lat Pull down:
50kg x12
50kg x10
50kg x10 Struggle to finish

Seated single arm row (cable machine):
20kg x10 Hard
20kg x10
20kg x10

Standing lat push down ( With cable and straight bar ):
20kg x12
20kg x12
20kg x10

Shoulder press machine:
30kg x10
30kg x10
30kg x8

Bicep curl dumbell:
10kg x10
10kg x 8

Treadmill:
20 min 0 sec 4 incline - 5km/hr

View attachment 162819

Supplements
Upped my fish oil tablet today on the advice from brother @Allupfromhere

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg (2 taken in AM, 4 in PM, will have all in AM moving forward)

good day today I like your protein level but lets get fats up more at least to 50+ add avocado walnuts @kamsikazee
training seems good though cardio needs tog o up

and supps perfect addition of digestive aids

 

[waggat]

Ok guys so I got my bloods done. And had to compile them into a smaller document as it was 17 pages long. Still waiting for GH/IGF which could take up to a week. Here they are, hopefully some brother who understand what they mean for me can have a look over it!!

View attachment 162403View attachment 162404View attachment 162405View attachment 162406View attachment 162407View attachment 162408View attachment 162409

One thing that stands out to me is the high LH and FSH values. Before I scrolled further I was expecting to see low T (and these high values are the pituitary overcompensating). Thoughts @LevButlerov

Daily Log 1/1

Woke up feeling fresh after an solid 8hrs of sleep. No NYE celebrations for me. Daddy had to work and got back late, the whole family was in bed by 11pm.

Diet

Got pretty close to my protein goal but fell a little short. Dinner was abit heavy and hard to down so much chicken, but I was so full I couldn't fathom having anything later in the evening.

View attachment 162446View attachment 162447View attachment 162448View attachment 162449View attachment 162450

Excersize

I signed up to a fitness passport, a multi gym membership that gives access to various gyms, this seems the best for me as I can include the kids and get access to most swimming centres. However, I need to get access cards or can only visit certain gyms when there is staff present and had no luck in getting entry. The gym was unstadded due it being a public holiday. So I went for a little walk before work and found some resistance bands and did some excersize but still left feeling disappointed.
View attachment 162451

Supplements
1.5mg Retatrutide (bi-weekly)
1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
2 X Swiss high strength fish oil 1,500mg

Persisted with the psyllium husk even though I felt a little bloated the day before, haven't experienced the same issue since so we continue to monitor to see how we go with it.

Was breakfast on this day a one off? This would be an easy place to add more protein if you are struggling to get it.

Daily Log 02/01

Progress happens one step at a time. I showed up to the gym today, imperfect, but forward-moving. The commitment is made; now it’s time to build consistency.

Sleep
Got some decent sleep, 7:39min. No issues with the mask seal other then leaving marks all over my face and head, but only 1 event/hr which is great.

Diet
I started the day with my supplements, followed by a post-workout protein shake with psyllium husk. Before work, I had a protein smoothie and yoghurt. I didn’t get the chance to meal prep, so I brought a frozen fitness meal from Aldi—far from ideal, but it had decent macros and tasted surprisingly good, so it worked given the circumstances. I made up for it at dinner with chicken breast, 100g of cooked rice, and a leafy salad. To finish the day, my current go-to dessert pushed me over the line: 200g of low-fat Greek yoghurt mixed with two scoops of whey protein. Honestly, I don’t think I’ll ever need to eat regular custard again. I also got my 3L of water in!

View attachment 162806View attachment 162807View attachment 162810View attachment 162808View attachment 162809

Excersize
I know I’ll probably cop a bit of slack for this, but I finally made it to the gym. I decided to try a workout routine a friend put together for me about five months ago. I wasn’t expecting to be firing on all cylinders, but by the time I reached the fourth exercise—shoulder press—I was completely spent and couldn’t push any further. I finished my session with 20min incline walk on the treadmill.

Lat Pull down:
50kg x12
50kg x10
50kg x10 Struggle to finish

Seated single arm row (cable machine):
20kg x10 Hard
20kg x10
20kg x10

Standing lat push down ( With cable and straight bar ):
20kg x12
20kg x12
20kg x10

Shoulder press machine:
30kg x10
30kg x10
30kg x8

Bicep curl dumbell:
10kg x10
10kg x 8

Treadmill:
20 min 0 sec 4 incline - 5km/hr

View attachment 162819

Supplements
Upped my fish oil tablet today on the advice from brother @Allupfromhere

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal)
1tbsp psyllium husk
2 X magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg (2 taken in AM, 4 in PM, will have all in AM moving forward)

Let us know if you need a hand reviewing a workout plan. How many days per week do you think you can weight train?

 

[ZenithHealth]

One thing that stands out to me is the high LH and FSH values. Before I scrolled further I was expecting to see low T (and these high values are the pituitary overcompensating). Thoughts @LevButlerov



Was breakfast on this day a one off? This would be an easy place to add more protein if you are struggling to get it.


Let us know if you need a hand reviewing a workout plan. How many days per week do you think you can weight train?

Very kind of you to help out making a workout plan @kamsikazee you should definitely take him up on that offer, very generous

 

[kamsikazee]

Was breakfast on this day a one off? This would be an easy place to add more protein if you are struggling to get it.

When I started my weight loss journey I was typically skipping breakfast and doing intermittent fasting, having my first meal at lunchtime and as a result I was consuming much less calories. I have had to adjust to eating breakfast, recently been having either eggs or protein shake with high protein yoghurt especially on the days where I start work earlier.

Let us know if you need a hand reviewing a workout plan. How many days per week do you think you can weight train?

I would be really grateful if you could do that for me. My only commitment is playin 90min futsal (small sided soccer) once per week in the evening. My morning are free, so I want to try and get in the gym as much as possible. Today was my second day and honestly i feel very sore but feel great after the workout. I want to push myself as hard as possible whilst avoiding any injury.

 

[kamsikazee]

Daily log 3/1

It was a pretty busy day today, no work so got to spend some time with the family, got my gym done early in the morning and had some friends over for a BBQ in the evening. Disappointed I didn't get to hit all my daily goals, and its completely my fault for not planning it properly, but its a lesson learned.

Sleep

I got some good sleep again, 7:31 with only 1.8 events/hr using the CPAP machine.

Diet

I was able to up my fats <50g just by the food choices I made, not intentionally, but i did fall shy of the 250g protein target again. I ran out of protein powder which i did order some online but yet to receive it. I did have some protein powder but its past its best before date by 18months. Didn't really want to take the risk. I might have to purchase some from the shop as i suspect it may be at least another day or two before i receive my order. I consumed 3L of water.


Excersize

Woke up feeling a little sore, and expect it to only get worse after today . I got my gym done and dusted early in the morning. I even went and got another access card from another gym that might be more convenient when I go back on later afternoon shifts in a few weeks time. Some weights followed by 30min on the treadmill. I went to the park with kids in the afternoon and got some extra steps in.

Chest press machine :
47.5kg x12
47.5kg x12
47.5kg x12

Chest fly machine :
35kg x12
35kg x12
35kg x12

machine shoulder flys:
25kg x12
25kg x12
25kg x12

Tricep extensions with rope:
15kg x12
15kg x11
15kg x8

Treadmill:
30 min - 4 incline - 5.5km/hr



Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

 

[HarleyGuy]

Daily log 3/1

It was a pretty busy day today, no work so got to spend some time with the family, got my gym done early in the morning and had some friends over for a BBQ in the evening. Disappointed I didn't get to hit all my daily goals, and its completely my fault for not planning it properly, but its a lesson learned.

Sleep

I got some good sleep again, 7:31 with only 1.8 events/hr using the CPAP machine.

Diet

I was able to up my fats <50g just by the food choices I made, not intentionally, but i did fall shy of the 250g protein target again. I ran out of protein powder which i did order some online but yet to receive it. I did have some protein powder but its past its best before date by 18months. Didn't really want to take the risk. I might have to purchase some from the shop as i suspect it may be at least another day or two before i receive my order. I consumed 3L of water.
View attachment 163135View attachment 163136View attachment 163137View attachment 163138View attachment 163139View attachment 163134

Excersize

Woke up feeling a little sore, and expect it to only get worse after today . I got my gym done and dusted early in the morning. I even went and got another access card from another gym that might be more convenient when I go back on later afternoon shifts in a few weeks time. Some weights followed by 30min on the treadmill. I went to the park with kids in the afternoon and got some extra steps in.

Chest press machine :
47.5kg x12
47.5kg x12
47.5kg x12

Chest fly machine :
35kg x12
35kg x12
35kg x12

machine shoulder flys:
25kg x12
25kg x12
25kg x12

Tricep extensions with rope:
15kg x12
15kg x11
15kg x8

Treadmill:
30 min - 4 incline - 5.5km/hr

View attachment 163140

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

Great workout bro I bet you had a good chest pump after those flys!

Found some WPI on special so I ordered some. If I was in a better financial position atm I would have loaded up.

There ya go. Then as you use this tub keep an eye on sales and order your next one when budget permits. Always better to get WPI if you can.

1 x tbsp psyllium husk

I bet you can up this. I would up it until it gives you issues in the bathroom and then go down from there. I take 15g before a meal and my body has adapted to it and it's great for digestion.

6 X Swiss high strength fish oil 1,500mg

Excellent!

 

[kamsikazee]

Great workout bro I bet you had a good chest pump after those flys!

Felt amazing

I bet you can up this. I would up it until it gives you issues in the bathroom and then go down from there. I take 15g before a meal and my body has adapted to it and it's great for digestion

Alright I'll up it and see how I go. Is there any reason why you have it before a meal? Does it help with absorption? I have been having it in the morning fasted mixed in with my protein shake.

 

[LevButlerov]

Daily log 3/1

It was a pretty busy day today, no work so got to spend some time with the family, got my gym done early in the morning and had some friends over for a BBQ in the evening. Disappointed I didn't get to hit all my daily goals, and its completely my fault for not planning it properly, but its a lesson learned.

Sleep

I got some good sleep again, 7:31 with only 1.8 events/hr using the CPAP machine.

Diet

I was able to up my fats <50g just by the food choices I made, not intentionally, but i did fall shy of the 250g protein target again. I ran out of protein powder which i did order some online but yet to receive it. I did have some protein powder but its past its best before date by 18months. Didn't really want to take the risk. I might have to purchase some from the shop as i suspect it may be at least another day or two before i receive my order. I consumed 3L of water.
View attachment 163135View attachment 163136View attachment 163137View attachment 163138View attachment 163139View attachment 163134

Excersize

Woke up feeling a little sore, and expect it to only get worse after today . I got my gym done and dusted early in the morning. I even went and got another access card from another gym that might be more convenient when I go back on later afternoon shifts in a few weeks time. Some weights followed by 30min on the treadmill. I went to the park with kids in the afternoon and got some extra steps in.

Chest press machine :
47.5kg x12
47.5kg x12
47.5kg x12

Chest fly machine :
35kg x12
35kg x12
35kg x12

machine shoulder flys:
25kg x12
25kg x12
25kg x12

Tricep extensions with rope:
15kg x12
15kg x11
15kg x8

Treadmill:
30 min - 4 incline - 5.5km/hr

View attachment 163140

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

good day and you have BBQ thats amazing high protein @kamsikazee lets get more shakes in

 

[stevesmi]

Daily log 3/1

It was a pretty busy day today, no work so got to spend some time with the family, got my gym done early in the morning and had some friends over for a BBQ in the evening. Disappointed I didn't get to hit all my daily goals, and its completely my fault for not planning it properly, but its a lesson learned.

Sleep

I got some good sleep again, 7:31 with only 1.8 events/hr using the CPAP machine.

Diet

I was able to up my fats <50g just by the food choices I made, not intentionally, but i did fall shy of the 250g protein target again. I ran out of protein powder which i did order some online but yet to receive it. I did have some protein powder but its past its best before date by 18months. Didn't really want to take the risk. I might have to purchase some from the shop as i suspect it may be at least another day or two before i receive my order. I consumed 3L of water.
View attachment 163135View attachment 163136View attachment 163137View attachment 163138View attachment 163139View attachment 163134

Excersize

Woke up feeling a little sore, and expect it to only get worse after today . I got my gym done and dusted early in the morning. I even went and got another access card from another gym that might be more convenient when I go back on later afternoon shifts in a few weeks time. Some weights followed by 30min on the treadmill. I went to the park with kids in the afternoon and got some extra steps in.

Chest press machine :
47.5kg x12
47.5kg x12
47.5kg x12

Chest fly machine :
35kg x12
35kg x12
35kg x12

machine shoulder flys:
25kg x12
25kg x12
25kg x12

Tricep extensions with rope:
15kg x12
15kg x11
15kg x8

Treadmill:
30 min - 4 incline - 5.5km/hr

View attachment 163140

Supplements

1 x Centrum Mens multi v
1 x Double strength probiotic (64b CFU)
2 x Digestive Enzymes (1 before each meal, breakfast and dinner)
1 x tbsp psyllium husk
2 X Magnesium Glycinate 500mg (night eqiv to 400mg total)
6 X Swiss high strength fish oil 1,500mg

@kamsikazee did you at least get a lot of food prep out of the barbecue? I'm going to be doing a barbecue myself tomorrow. I've got some burgers and steak.

 

[kamsikazee]

good day and you have BBQ thats amazing high protein @kamsikazee lets get more shakes in

Bbq always hits the spot! My gym had a protein shake machine so I got one in after my workout today. I'm on it brother

@kamsikazee did you at least get a lot of food prep out of the barbecue? I'm going to be doing a barbecue myself tomorrow. I've got some burgers and steak

Just enough to for today. I should have prepped enough for 3-4days

Enjoy brother! What kind of steak, and what mince do you use for the burgers?

I hope your cooking it on charcoal!

 

[kamsikazee]

Need some advice on training brothers! So today was my 3rd day in the gym, I did legs followed by cardio. First two days in targeted all other muscle groups which you can see in my logs.

I am feeling very sore as it's been so long since I've lifted. Should I have a rest day tomorrow, Should I start again from my Day 1 workout, or just go in and do cardio?

Appreciate some help

@LevButlerov @stevesmi @HarleyGuy @Allupfromhere @ZenithHealth

 

[ZenithHealth]

Need some advice on training brothers! So today was my 3rd day in the gym, I did legs followed by cardio. First two days in targeted all other muscle groups which you can see in my logs.

I am feeling very sore as it's been so long since I've lifted. Should I have a rest day tomorrow, Should I start again from my Day 1 workout, or just go in and do cardio?

Appreciate some help

@LevButlerov @stevesmi @HarleyGuy @Allupfromhere @ZenithHealth

Its a great question, since you havent been to the gym in a very very long time it is very easy to overtrain which could lead to injury or a very prolonged recovery.

Id recommend listening to your body, if it is very sore and hard to walk etc then perhaps take a break, but if it is normal muscle soreness (DOMS) it is ok to push through by training other muscle groups.