Approved Log Getting Fit for Fatherhood - My Weightloss Journal

[kamsikazee]

Another consistent day, hows the Retatrutide working for you, still able to curb your hunger levels or will you up the dosage soon?

The cravings has creeped back especially at nights. I'm going to give it another week, and might consider bumping it up to 4mg/week. What do you think?

 

[ZenithHealth]

The cravings has creeped back especially at nights. I'm going to give it another week, and might consider bumping it up to 4mg/week. What do you think?

Absolutely agree, 4mg should smash your cravings

 

[HarleyGuy]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 23/3​

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

Business as usual today, got into the gym nice and early. Got in a Pull session and followed up 40min on the treadmill. It took me a little bit to get going in the gym but felt fine after I was done after the assisted pull ups!

Did plenty of walking throughout the day and got some good amount of steps in at work. Right ankle is feeling a little sore but shouldn't be too big of a concern hopefully. Leg day tomorrow and back to playing soccer in the evening!

Diet was good again today. Energy levels good.

Weekly weight in and good to see the number on the scale still going down, but no where near as much weight loss as the last few weeks, but we are heading in the right direction, and need to be happy with that considering the little cheat days in the past week.

Last week: 103.8kg (16/3/26)

Today: 103.3kg (-0.5kg)


Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Subway Salad.
Meal 3: Sirloin steak, spud lite potatoes, veges.
Snack 1: Store bought protein yoghurt.
Snack 2: Chobani light greek yoghurt, walnuts, mixed berries.


Macros: 1825 calories - 230g protein - 62g Carbs - 62g fats

View attachment 202996View attachment 202998View attachment 202999View attachment 202997View attachment 202995

Bonus pics:

Dinner (Meal 3): Generous serving 360g Sirloin steak, 220g Spud lite potatoes, Cabbage salad and pickles.

View attachment 202993

Snack 2: 100g Chobani light Greek yoghurt, 20g Walnuts, 100g Mixed berries.

View attachment 202992


Exercise

Pull A session. 40min treadmill. Extra steps throughout the day.

Slightly upped the weights on Hammer curls.

Assisted Pull Up:
60kg x 12
60kg x 10
60kg x 9

Lat Pull down:
40kg x 15
45kg x 15
50kg x 14

Cable Row:
35kg x 15
35kg x 15
40kg x 15

Preacher Curl EZ bar:
15kg x 15
20kg x 15
20kg x 14

Hammer Curl:
8kg x 15
8kg x 15
8kg x 15

Treadmill:
40 min 13 sec 7 incline - 6km/hr - 4.0km

View attachment 202994

Sleep

7:36 min sleep. 2.2 events/hr using CPAP machine.

Good sleep. Event number slightly lower then last couple of days.

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

Nice back and bi's workout bro. Steps are way up there things are coming along really well!!

 

[HarleyGuy]

Bro I’m always jealous of your meals haha they look prime!

Just going from my personal opinion & experience man about your talk above with different peps.

I have just had another body scan done & this is within a 4 week timeframe and my visceral fat has reduced 3 points & I have some photos to compare my 4 week difference in the lower belly section is night and day difference and I haven’t even been on Tesamorelin for the whole 4 weeks yet. I think that would be a good one for you to look into imo. I definitely rate it & recovery rate from gym has improved also. Looks like u have the sleep nailed but for some people tesa can improve sleep quality also. (That’s hasn’t been the case for me) lol

TESA! Added to the list!! I'll be running this too some time in 2026.

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 23/3​

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

Business as usual today, got into the gym nice and early. Got in a Pull session and followed up 40min on the treadmill. It took me a little bit to get going in the gym but felt fine after I was done after the assisted pull ups!

Did plenty of walking throughout the day and got some good amount of steps in at work. Right ankle is feeling a little sore but shouldn't be too big of a concern hopefully. Leg day tomorrow and back to playing soccer in the evening!

Diet was good again today. Energy levels good.

Weekly weight in and good to see the number on the scale still going down, but no where near as much weight loss as the last few weeks, but we are heading in the right direction, and need to be happy with that considering the little cheat days in the past week.

Last week: 103.8kg (16/3/26)

Today: 103.3kg (-0.5kg)


Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Subway Salad.
Meal 3: Sirloin steak, spud lite potatoes, veges.
Snack 1: Store bought protein yoghurt.
Snack 2: Chobani light greek yoghurt, walnuts, mixed berries.


Macros: 1825 calories - 230g protein - 62g Carbs - 62g fats

View attachment 202996View attachment 202998View attachment 202999View attachment 202997View attachment 202995

Bonus pics:

Dinner (Meal 3): Generous serving 360g Sirloin steak, 220g Spud lite potatoes, Cabbage salad and pickles.

View attachment 202993

Snack 2: 100g Chobani light Greek yoghurt, 20g Walnuts, 100g Mixed berries.

View attachment 202992


Exercise

Pull A session. 40min treadmill. Extra steps throughout the day.

Slightly upped the weights on Hammer curls.

Assisted Pull Up:
60kg x 12
60kg x 10
60kg x 9

Lat Pull down:
40kg x 15
45kg x 15
50kg x 14

Cable Row:
35kg x 15
35kg x 15
40kg x 15

Preacher Curl EZ bar:
15kg x 15
20kg x 15
20kg x 14

Hammer Curl:
8kg x 15
8kg x 15
8kg x 15

Treadmill:
40 min 13 sec 7 incline - 6km/hr - 4.0km

View attachment 202994

Sleep

7:36 min sleep. 2.2 events/hr using CPAP machine.

Good sleep. Event number slightly lower then last couple of days.

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

Great volume on that pull session bro. Awesome little weight drop and your food porn is delightful . Going along really well legend

 

[waggat]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 23/3​

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

Business as usual today, got into the gym nice and early. Got in a Pull session and followed up 40min on the treadmill. It took me a little bit to get going in the gym but felt fine after I was done after the assisted pull ups!

Did plenty of walking throughout the day and got some good amount of steps in at work. Right ankle is feeling a little sore but shouldn't be too big of a concern hopefully. Leg day tomorrow and back to playing soccer in the evening!

Diet was good again today. Energy levels good.

Weekly weight in and good to see the number on the scale still going down, but no where near as much weight loss as the last few weeks, but we are heading in the right direction, and need to be happy with that considering the little cheat days in the past week.

Last week: 103.8kg (16/3/26)

Today: 103.3kg (-0.5kg)


Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Subway Salad.
Meal 3: Sirloin steak, spud lite potatoes, veges.
Snack 1: Store bought protein yoghurt.
Snack 2: Chobani light greek yoghurt, walnuts, mixed berries.


Macros: 1825 calories - 230g protein - 62g Carbs - 62g fats

View attachment 202996View attachment 202998View attachment 202999View attachment 202997View attachment 202995

Bonus pics:

Dinner (Meal 3): Generous serving 360g Sirloin steak, 220g Spud lite potatoes, Cabbage salad and pickles.

View attachment 202993

Snack 2: 100g Chobani light Greek yoghurt, 20g Walnuts, 100g Mixed berries.

View attachment 202992


Exercise

Pull A session. 40min treadmill. Extra steps throughout the day.

Slightly upped the weights on Hammer curls.

Assisted Pull Up:
60kg x 12
60kg x 10
60kg x 9

Lat Pull down:
40kg x 15
45kg x 15
50kg x 14

Cable Row:
35kg x 15
35kg x 15
40kg x 15

Preacher Curl EZ bar:
15kg x 15
20kg x 15
20kg x 14

Hammer Curl:
8kg x 15
8kg x 15
8kg x 15

Treadmill:
40 min 13 sec 7 incline - 6km/hr - 4.0km

View attachment 202994

Sleep

7:36 min sleep. 2.2 events/hr using CPAP machine.

Good sleep. Event number slightly lower then last couple of days.

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

Another good update mate!

Pull workout looks good. So does 40 min cardio plus all the extra daily steps!

I wouldn't worry too much about the weight. I'd expect it to slow a bit given how much you've lost. Definitely don't drop cals though. You are now at the point where hanging onto muscle will be harder as you've gotten much leaner.

 

[kamsikazee]

Another good update mate!

Pull workout looks good. So does 40 min cardio plus all the extra daily steps!

I wouldn't worry too much about the weight. I'd expect it to slow a bit given how much you've lost. Definitely don't drop cals though. You are now at the point where hanging onto muscle will be harder as you've gotten much leaner.

Thanks bro. Appreciate the advice.

 

[kamsikazee]

Great volume on that pull session bro. Awesome little weight drop and your food porn is delightful . Going along really well legend

Thank you brother

 

[kamsikazee]

Nice back and bi's workout bro. Steps are way up there things are coming along really well!!

Thanks brother!

TESA! Added to the list!! I'll be running this too some time in 2026.

Let's get it!

 

[HarleyGuy]

Thanks brother!

Let's get it!

Up next is MOTS-C as many are running this but TESA deserves one soon enough!

 

[ROIDDERS]

Every bit to assist with digestion is important and something most people never consider. It never crossed my mind, or even knew what a digestive aid was before I found EVO.

That's great man. The EVO family loves education.

 

[kamsikazee]

Up next is MOTS-C as many are running this but TESA deserves one soon enough!

I've been taking a real good look at both of these! Mots-C really got my attention!

 

[kamsikazee]

That's great man. The EVO family loves education.

EVO has an abundance of information and education and we are always learning, adapting and pushing the limits! Love EVO!!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/3​

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

Back into the gym this morning to complete my PPL split with a solid leg workout and 30min of cardio.

Had the day off from work today, and it was our wedding anniversary a couple of days ago so me and the wifey treated ourselves to a couples massage and went out for lunch for some fish along with some supermarket shopping to get in some meal preps done later in the afternoon.

Back to playing soccer tonight with mates, got some decent cardio out of it and came out of it without injury, will see how the body pulls up tomorrow morning, but it was a good kickaround and worked up a proper sweat.


Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Grilled fish, prawns, calamari and octopus with garden salad.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad..
Snack 1: Chobani light greek yoghurt, mixed berries.


Macros: 1784 calories - 238g protein - 51g Carbs - 59g fats



Bonus pics:

Lunch (Meal 2): Grilled fish 200g, Prawns 100g, Octopus 100g, Calamari 100g. (Taking a rough guess on the weights with the lunch!)



Dinner (Meal 3): 260g Sirloin steak, 200g Spud lite potatoes, Cabbage salad.




Exercise

Leg session. 30min treadmill. 90min Soccer (futsal) session in evening.

Slightly upped the weights for the final set on the leg press, leg extensions and calf extensions.

Leg extensions:
20kg x 15 - Warmup
47.5kg x 15
55kg x 15
62.5kg x 13 - To failure

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

Hamstring curls:
25kg x 15
30kg x 15
35kg x 12 - To failure

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km




Sleep

7:34 min sleep. 1.5 events/hr using CPAP machine.

Good sleep. Event number lower again right where I would like it!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

 

[HarleyGuy]

I've been taking a real good look at both of these! Mots-C really got my attention!

Awesome! Stay tuned for the MOTS-C research thread dropping soon.

SLU-PP-332 community research thread here https://www.evolutionary.org/forums...inistration-routes-dosing-and-reviews.109779/

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/3​

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

Back into the gym this morning to complete my PPL split with a solid leg workout and 30min of cardio.

Had the day off from work today, and it was our wedding anniversary a couple of days ago so me and the wifey treated ourselves to a couples massage and went out for lunch for some fish along with some supermarket shopping to get in some meal preps done later in the afternoon.

Back to playing soccer tonight with mates, got some decent cardio out of it and came out of it without injury, will see how the body pulls up tomorrow morning, but it was a good kickaround and worked up a proper sweat.


Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Grilled fish, prawns, calamari and octopus with garden salad.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad..
Snack 1: Chobani light greek yoghurt, mixed berries.


Macros: 1784 calories - 238g protein - 51g Carbs - 59g fats

View attachment 203590View attachment 203591View attachment 203589View attachment 203588View attachment 203592

Bonus pics:

Lunch (Meal 2): Grilled fish 200g, Prawns 100g, Octopus 100g, Calamari 100g. (Taking a rough guess on the weights with the lunch!)

View attachment 203586

Dinner (Meal 3): 260g Sirloin steak, 200g Spud lite potatoes, Cabbage salad.

View attachment 203587


Exercise

Leg session. 30min treadmill. 90min Soccer (futsal) session in evening.

Slightly upped the weights for the final set on the leg press, leg extensions and calf extensions.

Leg extensions:
20kg x 15 - Warmup
47.5kg x 15
55kg x 15
62.5kg x 13 - To failure

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

Hamstring curls:
25kg x 15
30kg x 15
35kg x 12 - To failure

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 203593


Sleep

7:34 min sleep. 1.5 events/hr using CPAP machine.

Good sleep. Event number lower again right where I would like it!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

awesome meals love the look though I think we can start moving carbs up a bit too @kamsikazee
just started your podcast sound very deep, THC/CBD talk interesting so far

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

 

[Grumpy]

Some great looking meals
Nice workout

 

[rizzlekdizzle]

enjoyed the podcast this morning!

 

[waggat]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/3​

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

Back into the gym this morning to complete my PPL split with a solid leg workout and 30min of cardio.

Had the day off from work today, and it was our wedding anniversary a couple of days ago so me and the wifey treated ourselves to a couples massage and went out for lunch for some fish along with some supermarket shopping to get in some meal preps done later in the afternoon.

Back to playing soccer tonight with mates, got some decent cardio out of it and came out of it without injury, will see how the body pulls up tomorrow morning, but it was a good kickaround and worked up a proper sweat.


Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Grilled fish, prawns, calamari and octopus with garden salad.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad..
Snack 1: Chobani light greek yoghurt, mixed berries.


Macros: 1784 calories - 238g protein - 51g Carbs - 59g fats

View attachment 203590View attachment 203591View attachment 203589View attachment 203588View attachment 203592

Bonus pics:

Lunch (Meal 2): Grilled fish 200g, Prawns 100g, Octopus 100g, Calamari 100g. (Taking a rough guess on the weights with the lunch!)

View attachment 203586

Dinner (Meal 3): 260g Sirloin steak, 200g Spud lite potatoes, Cabbage salad.

View attachment 203587


Exercise

Leg session. 30min treadmill. 90min Soccer (futsal) session in evening.

Slightly upped the weights for the final set on the leg press, leg extensions and calf extensions.

Leg extensions:
20kg x 15 - Warmup
47.5kg x 15
55kg x 15
62.5kg x 13 - To failure

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

Hamstring curls:
25kg x 15
30kg x 15
35kg x 12 - To failure

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 203593


Sleep

7:34 min sleep. 1.5 events/hr using CPAP machine.

Good sleep. Event number lower again right where I would like it!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

Man you really have things dialled in hey.

Leg workout looks really good. Good to see you pushing those squats and leg press.

Meals looking good and huge step count as usual too!

 

[ZenithHealth]

Photos are making me hungry mate!

 

[theJimJim]

Good podcast mate! Listened to it while walking this morning

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/3​

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

Back into the gym this morning to complete my PPL split with a solid leg workout and 30min of cardio.

Had the day off from work today, and it was our wedding anniversary a couple of days ago so me and the wifey treated ourselves to a couples massage and went out for lunch for some fish along with some supermarket shopping to get in some meal preps done later in the afternoon.

Back to playing soccer tonight with mates, got some decent cardio out of it and came out of it without injury, will see how the body pulls up tomorrow morning, but it was a good kickaround and worked up a proper sweat.


Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Grilled fish, prawns, calamari and octopus with garden salad.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad..
Snack 1: Chobani light greek yoghurt, mixed berries.


Macros: 1784 calories - 238g protein - 51g Carbs - 59g fats

View attachment 203590View attachment 203591View attachment 203589View attachment 203588View attachment 203592

Bonus pics:

Lunch (Meal 2): Grilled fish 200g, Prawns 100g, Octopus 100g, Calamari 100g. (Taking a rough guess on the weights with the lunch!)

View attachment 203586

Dinner (Meal 3): 260g Sirloin steak, 200g Spud lite potatoes, Cabbage salad.

View attachment 203587


Exercise

Leg session. 30min treadmill. 90min Soccer (futsal) session in evening.

Slightly upped the weights for the final set on the leg press, leg extensions and calf extensions.

Leg extensions:
20kg x 15 - Warmup
47.5kg x 15
55kg x 15
62.5kg x 13 - To failure

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

Hamstring curls:
25kg x 15
30kg x 15
35kg x 12 - To failure

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 203593


Sleep

7:34 min sleep. 1.5 events/hr using CPAP machine.

Good sleep. Event number lower again right where I would like it!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

Nice workout bro, kept the macros surprisingly low while out on the town too!

Nice strength on the leg press, so close to being under 100kgs man! Super stoked for you!

 

[LevButlerov]

Nice workout bro, kept the macros surprisingly low while out on the town too!

Nice strength on the leg press, so close to being under 100kgs man! Super stoked for you!

You got a podcast shout out @jenkemj by @kamsikazee

 

[jenkemj]

You got a podcast shout out @jenkemj by @kamsikazee

Sweet, better give it a listen

 

[kamsikazee]

Awesome! Stay tuned for the MOTS-C research thread dropping soon.

SLU-PP-332 community research thread here https://www.evolutionary.org/forums...inistration-routes-dosing-and-reviews.109779/

I am excited and all ears and eyes for that one!!

 

[kamsikazee]

awesome meals love the look though I think we can start moving carbs up a bit too @kamsikazee
just started your podcast sound very deep, THC/CBD talk interesting so far

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

Thanks Lev. How much carbs do you think I should be aiming for? I usually have my sandwiches for lunch on most days so that usually gets me up to the 60-70g mark for carbs.

 

[kamsikazee]

Nice workout bro, kept the macros surprisingly low while out on the town too!

Nice strength on the leg press, so close to being under 100kgs man! Super stoked for you!

Thanks mate! Slowly upping the weights on legs, feel like a can go harder but going to take it slow.

 

[kamsikazee]

Good podcast mate! Listened to it while walking this morning

Thanks brother!

 

[kamsikazee]

Man you really have things dialled in hey.

Leg workout looks really good. Good to see you pushing those squats and leg press.

Meals looking good and huge step count as usual too!

I tried to stay consistent and focus on that goal!! The progress is definitely giving me that extra motivation.

 

[theJimJim]

Thanks mate! Slowly upping the weights on legs, feel like a can go harder but going to take it slow.

Smart move

 

[kamsikazee]

enjoyed the podcast this morning!

Thanks brother! I appreciate it!

 

[kamsikazee]

Photos are making me hungry mate!

Your welcome over for a feed anytime brother!

 

[kamsikazee]

Some great looking meals
Nice workout

Thanks bro!

 

[ROIDDERS]

EVO has an abundance of information and education and we are always learning, adapting and pushing the limits! Love EVO!!

Yes sir, I think it's more advanced than any other forum.

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/3​

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

Today was a planned rest day from the gym after completing my PPL split. Did a fair bit of running at Soccer last night, and its been over a month since the last hit out so wanted to ensure I got enough rest. Good news is the body pulled up pretty well. No injuries, just some sore legs, probably didn't help to have it on the same day as a leg workout

Had a good sleep in today, and energy levels were good throughout the day. Tried to get in as many steps as I could whilst at work.

Finished work a little late today so decided to eat out, went with my go-to takeaway in a Subway salad, really can't beat its Macros.

I had the honour of being on the Evolutionary Podcast. Take a listen to my story if you get the chance. - https://www.evolutionary.org/forums...ps-members-and-the-family.107195/post-2021175


Diet

Meal 1: Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad Large with double serving of chicken.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1796 calories - 219g protein - 89g Carbs - 53g fats



Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), All salads except olives, no cheese. Honey mustard sauce.




Exercise

Rest day. No gym. Just some walking throughout the day.




Sleep

8:32 min sleep. 1.2 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

 

[CookieBaah]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/3​

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

Today was a planned rest day from the gym after completing my PPL split. Did a fair bit of running at Soccer last night, and its been over a month since the last hit out so wanted to ensure I got enough rest. Good news is the body pulled up pretty well. No injuries, just some sore legs, probably didn't help to have it on the same day as a leg workout

Had a good sleep in today, and energy levels were good throughout the day. Tried to get in as many steps as I could whilst at work.

Finished work a little late today so decided to eat out, went with my go-to takeaway in a Subway salad, really can't beat its Macros.

I had the honour of being on the Evolutionary Podcast. Take a listen to my story if you get the chance. - https://www.evolutionary.org/forums...ps-members-and-the-family.107195/post-2021175


Diet

Meal 1: Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad Large with double serving of chicken.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1796 calories - 219g protein - 89g Carbs - 53g fats

View attachment 204146View attachment 204144View attachment 204147View attachment 204142View attachment 204145

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), All salads except olives, no cheese. Honey mustard sauce.

View attachment 204141


Exercise

Rest day. No gym. Just some walking throughout the day.

View attachment 204143


Sleep

8:32 min sleep. 1.2 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

Well deserved rest brother,
Sorry been a bit missing on your log!!

Made some solid movements last couple,
Keep at it man,
Results speaking for themself

 

[theJimJim]

Great steps for a rest day.
Always killing it sticking with your macros. Good job man. You are motivational my guy!

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/3​

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

Today was a planned rest day from the gym after completing my PPL split. Did a fair bit of running at Soccer last night, and its been over a month since the last hit out so wanted to ensure I got enough rest. Good news is the body pulled up pretty well. No injuries, just some sore legs, probably didn't help to have it on the same day as a leg workout

Had a good sleep in today, and energy levels were good throughout the day. Tried to get in as many steps as I could whilst at work.

Finished work a little late today so decided to eat out, went with my go-to takeaway in a Subway salad, really can't beat its Macros.

I had the honour of being on the Evolutionary Podcast. Take a listen to my story if you get the chance. - https://www.evolutionary.org/forums...ps-members-and-the-family.107195/post-2021175


Diet

Meal 1: Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad Large with double serving of chicken.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1796 calories - 219g protein - 89g Carbs - 53g fats

View attachment 204146View attachment 204144View attachment 204147View attachment 204142View attachment 204145

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), All salads except olives, no cheese. Honey mustard sauce.

View attachment 204141


Exercise

Rest day. No gym. Just some walking throughout the day.

View attachment 204143


Sleep

8:32 min sleep. 1.2 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

Great update brother. Have to look into these Subway salads, you have me intruiged

 

[waggat]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/3​

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

Today was a planned rest day from the gym after completing my PPL split. Did a fair bit of running at Soccer last night, and its been over a month since the last hit out so wanted to ensure I got enough rest. Good news is the body pulled up pretty well. No injuries, just some sore legs, probably didn't help to have it on the same day as a leg workout

Had a good sleep in today, and energy levels were good throughout the day. Tried to get in as many steps as I could whilst at work.

Finished work a little late today so decided to eat out, went with my go-to takeaway in a Subway salad, really can't beat its Macros.

I had the honour of being on the Evolutionary Podcast. Take a listen to my story if you get the chance. - https://www.evolutionary.org/forums...ps-members-and-the-family.107195/post-2021175


Diet

Meal 1: Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad Large with double serving of chicken.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1796 calories - 219g protein - 89g Carbs - 53g fats

View attachment 204146View attachment 204144View attachment 204147View attachment 204142View attachment 204145

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), All salads except olives, no cheese. Honey mustard sauce.

View attachment 204141


Exercise

Rest day. No gym. Just some walking throughout the day.

View attachment 204143


Sleep

8:32 min sleep. 1.2 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

Solid rest day still hitting over 10k steps

Awesome getting 8.5 hours sleep

Just finished your podcast episode and it was really good mate!

 

[kamsikazee]

Well deserved rest brother,
Sorry been a bit missing on your log!!

Made some solid movements last couple,
Keep at it man,
Results speaking for themself

Thanks brother! No need to apologise mate, you got your hands full most of the time.

 

[kamsikazee]

Solid rest day still hitting over 10k steps

Awesome getting 8.5 hours sleep

Just finished your podcast episode and it was really good mate!

Thanks brother. Glad you enjoyed it! Went in abit deep lol.

 

[kamsikazee]

Great update brother. Have to look into these Subway salads, you have me intruiged

You can play around with the options on their website to work out macros. What I get has 412cal and 60g of protein.

 

[kamsikazee]

Great steps for a rest day.
Always killing it sticking with your macros. Good job man. You are motivational my guy!

Thanks brother!

 

[LevButlerov]

Thanks Lev. How much carbs do you think I should be aiming for? I usually have my sandwiches for lunch on most days so that usually gets me up to the 60-70g mark for carbs.

you can go to 100 level but not with bread, possible to bring rice with you or not possible? @kamsikazee

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/3​

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

Today was a planned rest day from the gym after completing my PPL split. Did a fair bit of running at Soccer last night, and its been over a month since the last hit out so wanted to ensure I got enough rest. Good news is the body pulled up pretty well. No injuries, just some sore legs, probably didn't help to have it on the same day as a leg workout

Had a good sleep in today, and energy levels were good throughout the day. Tried to get in as many steps as I could whilst at work.

Finished work a little late today so decided to eat out, went with my go-to takeaway in a Subway salad, really can't beat its Macros.

I had the honour of being on the Evolutionary Podcast. Take a listen to my story if you get the chance. - https://www.evolutionary.org/forums...ps-members-and-the-family.107195/post-2021175


Diet

Meal 1: Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad Large with double serving of chicken.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1796 calories - 219g protein - 89g Carbs - 53g fats

View attachment 204146View attachment 204144View attachment 204147View attachment 204142View attachment 204145

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), All salads except olives, no cheese. Honey mustard sauce.

View attachment 204141


Exercise

Rest day. No gym. Just some walking throughout the day.

View attachment 204143


Sleep

8:32 min sleep. 1.2 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

Had a good listen to the podcast today bro. Really informative, you’ve clearly been through a lot and are coming out on the back end a better person as a result, not too many people can say they’ve been through a weight loss journey like yours. Interesting talk on the stoicism aswell. So clearly you are doing some mental remodelling aswell, thatll shape you well in the long run

 

[kamsikazee]

you can go to 100 level but not with bread, possible to bring rice with you or not possible? @kamsikazee

Yeah it's certainly possible. I'll change over to a dish with rice or potatoes to replace sandwiches on my next meal prep day. I'm assuming potatoes are fine too? I use spud lite potatoes.

 

[kamsikazee]

Had a good listen to the podcast today bro. Really informative, you’ve clearly been through a lot and are coming out on the back end a better person as a result, not too many people can say they’ve been through a weight loss journey like yours. Interesting talk on the stoicism aswell. So clearly you are doing some mental remodelling aswell, thatll shape you well in the long run

What don't break us, only makes us stronger

Stoicism has changed my life and my whole perspective for the better no doubt. Would recommend it to all men!

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/3​

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

Today was a planned rest day from the gym after completing my PPL split. Did a fair bit of running at Soccer last night, and its been over a month since the last hit out so wanted to ensure I got enough rest. Good news is the body pulled up pretty well. No injuries, just some sore legs, probably didn't help to have it on the same day as a leg workout

Had a good sleep in today, and energy levels were good throughout the day. Tried to get in as many steps as I could whilst at work.

Finished work a little late today so decided to eat out, went with my go-to takeaway in a Subway salad, really can't beat its Macros.

I had the honour of being on the Evolutionary Podcast. Take a listen to my story if you get the chance. - https://www.evolutionary.org/forums...ps-members-and-the-family.107195/post-2021175


Diet

Meal 1: Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad Large with double serving of chicken.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1796 calories - 219g protein - 89g Carbs - 53g fats

View attachment 204146View attachment 204144View attachment 204147View attachment 204142View attachment 204145

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), All salads except olives, no cheese. Honey mustard sauce.

View attachment 204141


Exercise

Rest day. No gym. Just some walking throughout the day.

View attachment 204143


Sleep

8:32 min sleep. 1.2 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

3mg Retatrutide weekly (taken 1.5mg every Mon/Thur) Supplied by @ZenithHealth

Great job being apart of the podcast my bro

 

[kamsikazee]

Great job being apart of the podcast my bro

Thanks brother You got a mention on it too!

 

[LevButlerov]

Yeah it's certainly possible. I'll change over to a dish with rice or potatoes to replace sandwiches on my next meal prep day. I'm assuming potatoes are fine too? I use spud lite potatoes.

try if if you can make the swap @kamsikazee

and congratulations you have been upgraded to VIP podcast loved your podcast EVO family support!
https://www.evolutionary.org/evolutionary-org-671-interview-with-evo-brother-kamsikazee/

 

[kamsikazee]

try if if you can make the swap @kamsikazee

and congratulations you have been upgraded to VIP podcast loved your podcast EVO family support!
https://www.evolutionary.org/evolutionary-org-671-interview-with-evo-brother-kamsikazee/

Love it brother!! Appreciate you my man! I am glad you enjoyed the podcast.

I'll be meal prepping in a couple of days, so ill put something together!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/3​

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

Back into the gym this morning for a Push Session and followed it with 30min on the treadmill. Legs were feeling quite sore, particularly the quads, felt it walking the incline on the treadmill but able to push through it. Able to get plenty of steps in and around work today!

The food noise has been creeping back in over the past week and a half and so I have decided to up the Retatrutide from 3mg to 4mg weekly starting today with a 2mg bi-weekly dose.

Energy levels were good throughout the day with another good sleep overnight. Diet and macros on point.

I have been getting many compliments from a lot of work colleagues about the weight loss. I will have to post some updated pictures hopefully tomorrow.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Chicken breast, spud lite potatoes, salad
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1927 calories - 238g protein - 79g Carbs - 61g fats



Bonus pics:

Dinner: (Meal 3) 260g Chicken breast, 240g Spud lite potatoes, Salad, Franks red hot sauce




Exercise

Push B session. 30min treadmill. Plenty of walking throughout day.

Upped the weights on the Incline Dumbbell press and Seated Dumbbell lat raises

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

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 17 To failure

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

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

Tricep straight bar pushdown:
25kg x 15
25kg x 15
27.5kg x 14

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km




Sleep

7:51 min sleep. 1.5 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

Food noise has been creeping up for the past week and half. Decided to up the Reta to 4mg/week. 2mg taken today

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

 

[kamsikazee]

Thank you to @RGSX for the giveaway! Touchdown today. Excited to run these soon!

 

[theJimJim]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/3​

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

Back into the gym this morning for a Push Session and followed it with 30min on the treadmill. Legs were feeling quite sore, particularly the quads, felt it walking the incline on the treadmill but able to push through it. Able to get plenty of steps in and around work today!

The food noise has been creeping back in over the past week and a half and so I have decided to up the Retatrutide from 3mg to 4mg weekly starting today with a 2mg bi-weekly dose.

Energy levels were good throughout the day with another good sleep overnight. Diet and macros on point.

I have been getting many compliments from a lot of work colleagues about the weight loss. I will have to post some updated pictures hopefully tomorrow.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Chicken breast, spud lite potatoes, salad
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1927 calories - 238g protein - 79g Carbs - 61g fats

View attachment 204688View attachment 204687View attachment 204686View attachment 204690View attachment 204689

Bonus pics:

Dinner: (Meal 3) 260g Chicken breast, 240g Spud lite potatoes, Salad, Franks red hot sauce

View attachment 204684


Exercise

Push B session. 30min treadmill. Plenty of walking throughout day.

Upped the weights on the Incline Dumbbell press and Seated Dumbbell lat raises

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

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 17 To failure

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

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

Tricep straight bar pushdown:
25kg x 15
25kg x 15
27.5kg x 14

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 204685


Sleep

7:51 min sleep. 1.5 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

Food noise has been creeping up for the past week and half. Decided to up the Reta to 4mg/week. 2mg taken today

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

Killer workout and great activity level with the steps mate! Like always, spot on with your food. You are going places fast in this journey my dude. Surely that 100kg will be cracked soon.

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/3​

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

Back into the gym this morning for a Push Session and followed it with 30min on the treadmill. Legs were feeling quite sore, particularly the quads, felt it walking the incline on the treadmill but able to push through it. Able to get plenty of steps in and around work today!

The food noise has been creeping back in over the past week and a half and so I have decided to up the Retatrutide from 3mg to 4mg weekly starting today with a 2mg bi-weekly dose.

Energy levels were good throughout the day with another good sleep overnight. Diet and macros on point.

I have been getting many compliments from a lot of work colleagues about the weight loss. I will have to post some updated pictures hopefully tomorrow.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Chicken breast, spud lite potatoes, salad
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1927 calories - 238g protein - 79g Carbs - 61g fats

View attachment 204688View attachment 204687View attachment 204686View attachment 204690View attachment 204689

Bonus pics:

Dinner: (Meal 3) 260g Chicken breast, 240g Spud lite potatoes, Salad, Franks red hot sauce

View attachment 204684


Exercise

Push B session. 30min treadmill. Plenty of walking throughout day.

Upped the weights on the Incline Dumbbell press and Seated Dumbbell lat raises

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

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 17 To failure

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

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

Tricep straight bar pushdown:
25kg x 15
25kg x 15
27.5kg x 14

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 204685


Sleep

7:51 min sleep. 1.5 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

Food noise has been creeping up for the past week and half. Decided to up the Reta to 4mg/week. 2mg taken today

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

Weight has dropped again my brother, that is fantastic. Your consistency, overall hard work and commitment is really shining through now. Going great legend

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/3​

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

Back into the gym this morning for a Push Session and followed it with 30min on the treadmill. Legs were feeling quite sore, particularly the quads, felt it walking the incline on the treadmill but able to push through it. Able to get plenty of steps in and around work today!

The food noise has been creeping back in over the past week and a half and so I have decided to up the Retatrutide from 3mg to 4mg weekly starting today with a 2mg bi-weekly dose.

Energy levels were good throughout the day with another good sleep overnight. Diet and macros on point.

I have been getting many compliments from a lot of work colleagues about the weight loss. I will have to post some updated pictures hopefully tomorrow.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Chicken breast, spud lite potatoes, salad
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1927 calories - 238g protein - 79g Carbs - 61g fats

View attachment 204688View attachment 204687View attachment 204686View attachment 204690View attachment 204689

Bonus pics:

Dinner: (Meal 3) 260g Chicken breast, 240g Spud lite potatoes, Salad, Franks red hot sauce

View attachment 204684


Exercise

Push B session. 30min treadmill. Plenty of walking throughout day.

Upped the weights on the Incline Dumbbell press and Seated Dumbbell lat raises

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

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 17 To failure

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

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

Tricep straight bar pushdown:
25kg x 15
25kg x 15
27.5kg x 14

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 204685


Sleep

7:51 min sleep. 1.5 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

Food noise has been creeping up for the past week and half. Decided to up the Reta to 4mg/week. 2mg taken today

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

Keen to see the update bro! Good idea upping the Reta, especially with you getting closer to your goal weight. It should help to burn more weight as your metabolism slows. ( well for most people you’d think it would. Doesn’t seem to be a you problem lol)

 

[BritishCanadian]

Just finished your podcast, great listen, wish you all the best in achieving your goals

 

[kamsikazee]

Killer workout and great activity level with the steps mate! Like always, spot on with your food. You are going places fast in this journey my dude. Surely that 100kg will be cracked soon.

Thanks bro. That 100kg is starting to feel like the final boss and big psychological level. Hopefully soon

 

[kamsikazee]

Weight has dropped again my brother, that is fantastic. Your consistency, overall hard work and commitment is really shining through now. Going great legend

Thank you brother.

 

[kamsikazee]

Keen to see the update bro! Good idea upping the Reta, especially with you getting closer to your goal weight. It should help to burn more weight as your metabolism slows. ( well for most people you’d think it would. Doesn’t seem to be a you problem lol)

Yeah I've been on the same dose since December so it was time to up it.

Haha that because I've got alot more fat to burn and less muscle mass.

 

[kamsikazee]

Just finished your podcast, great listen, wish you all the best in achieving your goals

Thanks brother, appreciate the love Hope you enjoyed it!

 

[LevButlerov]

Love it brother!! Appreciate you my man! I am glad you enjoyed the podcast.

I'll be meal prepping in a couple of days, so ill put something together!

You're a true champion for changing your life EVO family love!

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/3​

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

Back into the gym this morning for a Push Session and followed it with 30min on the treadmill. Legs were feeling quite sore, particularly the quads, felt it walking the incline on the treadmill but able to push through it. Able to get plenty of steps in and around work today!

The food noise has been creeping back in over the past week and a half and so I have decided to up the Retatrutide from 3mg to 4mg weekly starting today with a 2mg bi-weekly dose.

Energy levels were good throughout the day with another good sleep overnight. Diet and macros on point.

I have been getting many compliments from a lot of work colleagues about the weight loss. I will have to post some updated pictures hopefully tomorrow.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Chicken breast, spud lite potatoes, salad
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1927 calories - 238g protein - 79g Carbs - 61g fats

View attachment 204688View attachment 204687View attachment 204686View attachment 204690View attachment 204689

Bonus pics:

Dinner: (Meal 3) 260g Chicken breast, 240g Spud lite potatoes, Salad, Franks red hot sauce

View attachment 204684


Exercise

Push B session. 30min treadmill. Plenty of walking throughout day.

Upped the weights on the Incline Dumbbell press and Seated Dumbbell lat raises

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

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 17 To failure

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

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

Tricep straight bar pushdown:
25kg x 15
25kg x 15
27.5kg x 14

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 204685


Sleep

7:51 min sleep. 1.5 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

Food noise has been creeping up for the past week and half. Decided to up the Reta to 4mg/week. 2mg taken today

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

almost 20k steps wow! doing it hard @kamsikazee nice dinner

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/3​

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

Back into the gym this morning for a Push Session and followed it with 30min on the treadmill. Legs were feeling quite sore, particularly the quads, felt it walking the incline on the treadmill but able to push through it. Able to get plenty of steps in and around work today!

The food noise has been creeping back in over the past week and a half and so I have decided to up the Retatrutide from 3mg to 4mg weekly starting today with a 2mg bi-weekly dose.

Energy levels were good throughout the day with another good sleep overnight. Diet and macros on point.

I have been getting many compliments from a lot of work colleagues about the weight loss. I will have to post some updated pictures hopefully tomorrow.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Chicken breast, spud lite potatoes, salad
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1927 calories - 238g protein - 79g Carbs - 61g fats

View attachment 204688View attachment 204687View attachment 204686View attachment 204690View attachment 204689

Bonus pics:

Dinner: (Meal 3) 260g Chicken breast, 240g Spud lite potatoes, Salad, Franks red hot sauce

View attachment 204684


Exercise

Push B session. 30min treadmill. Plenty of walking throughout day.

Upped the weights on the Incline Dumbbell press and Seated Dumbbell lat raises

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

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 17 To failure

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

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

Tricep straight bar pushdown:
25kg x 15
25kg x 15
27.5kg x 14

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 204685


Sleep

7:51 min sleep. 1.5 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

Food noise has been creeping up for the past week and half. Decided to up the Reta to 4mg/week. 2mg taken today

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

Great job my bro, its Always an amazing feeling when the people around you start noticing the changes.

Keep it up brother and smart idea upping the dose

 

[Doctakay]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/3​

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

Back into the gym this morning for a Push Session and followed it with 30min on the treadmill. Legs were feeling quite sore, particularly the quads, felt it walking the incline on the treadmill but able to push through it. Able to get plenty of steps in and around work today!

The food noise has been creeping back in over the past week and a half and so I have decided to up the Retatrutide from 3mg to 4mg weekly starting today with a 2mg bi-weekly dose.

Energy levels were good throughout the day with another good sleep overnight. Diet and macros on point.

I have been getting many compliments from a lot of work colleagues about the weight loss. I will have to post some updated pictures hopefully tomorrow.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Chicken breast, spud lite potatoes, salad
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light greek yoghurt, walnuts and mixed berries.


Macros: 1927 calories - 238g protein - 79g Carbs - 61g fats

View attachment 204688View attachment 204687View attachment 204686View attachment 204690View attachment 204689

Bonus pics:

Dinner: (Meal 3) 260g Chicken breast, 240g Spud lite potatoes, Salad, Franks red hot sauce

View attachment 204684


Exercise

Push B session. 30min treadmill. Plenty of walking throughout day.

Upped the weights on the Incline Dumbbell press and Seated Dumbbell lat raises

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

Chest press machine:
47.5kg x 15
47.5kg x 15
55kg x 17 To failure

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

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

Tricep straight bar pushdown:
25kg x 15
25kg x 15
27.5kg x 14

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 204685


Sleep

7:51 min sleep. 1.5 events/hr using CPAP machine.

Perfect sleep, well rested and numbers excellent!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

Food noise has been creeping up for the past week and half. Decided to up the Reta to 4mg/week. 2mg taken today

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

Listened to your poddy on the way home from Gym today my man. What a cracker episode. Well done. I'm.here for it and following along.

Congrats on your success here brother.
This is a really good log. The weight is steady dropping and you are very consistent with your workouts and sticking to cleaner food.

You're killing it brother. I fucken love that for you. I live seeing people turning their life around and becoming the best version of themselves. You should be stoked with your progress @kamsikazee keep up the great work

 

[kamsikazee]

You're a true champion for changing your life EVO family love!

@LevButlerov You are our EVO champion!! What would we do without you brother! Appreciate you so much!

almost 20k steps wow! doing it hard @kamsikazee nice dinner

Trying to get in as many extra steps outside of the gym as possible! That was a big day!

 

[kamsikazee]

Great job my bro, its Always an amazing feeling when the people around you start noticing the changes.

Keep it up brother and smart idea upping the dose

Thanks brother! It is great to get the feedback!

Yeah I was trying to avoid upping it, but it had to be done, cravings were getting abit much, hopefully it kicks into action soon.

 

[kamsikazee]

Listened to your poddy on the way home from Gym today my man. What a cracker episode. Well done. I'm.here for it and following along.

Congrats on your success here brother.
This is a really good log. The weight is steady dropping and you are very consistent with your workouts and sticking to cleaner food.

You're killing it brother. I fucken love that for you. I live seeing people turning their life around and becoming the best version of themselves. You should be stoked with your progress @kamsikazee keep up the great work

Thank you for the love brother! Glad you enjoyed the episode. I really opened up and shared something I thought I never would, but EVO has changed my life and been hitting my stride since starting my logging here.

EVO Family

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 27/3​

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

Got into bed a little late last night and it was a struggle to get out bed this morning. Weather has done what it does best down under and gone from humid hot days to a freezing cold, rainy day, perfect for a sleep in haha. But there was no time for that. Got into the gym for a Pull session and finished it with 30min on the treadmill.

The legs were still a little sore but getting better, energy levels were good and stable throughout the day. Had a busy one at work and couldn't get in as many steps as I would have liked but happy with the end result.

Diet was all good until I got home and my wife had leftovers from her Thai Takeaway, so I decided to have some instead of going for my usual late night yoghurt snack. I had a Subway salad for Dinner on the way back from work so I had the calories left to fit it in. Hopefully the macros are mostly accurate.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad and some Thai takeaway
Snack 1: Store bought protein yoghurt and an apple



Macros: 1952 calories - 228g protein - 135g Carbs - 53g fats



Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), all salads except olives, No cheese, Honey Mustard sauce

Was half way through it before i remembered to take a photo! Had a big day at work and way hungry



Lovely shot of the sunset:




Exercise

Pull B session. 30min treadmill. Got in a few extra steps throughout day.

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

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

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

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

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

Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km




Sleep

7:23 min sleep. 1.0 events/hr using CPAP machine.

Good sleep, a little less than planned, but event numbers keep coming down which is great!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

 

[CookieBaah]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 27/3​

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

Got into bed a little late last night and it was a struggle to get out bed this morning. Weather has done what it does best down under and gone from humid hot days to a freezing cold, rainy day, perfect for a sleep in haha. But there was no time for that. Got into the gym for a Pull session and finished it with 30min on the treadmill.

The legs were still a little sore but getting better, energy levels were good and stable throughout the day. Had a busy one at work and couldn't get in as many steps as I would have liked but happy with the end result.

Diet was all good until I got home and my wife had leftovers from her Thai Takeaway, so I decided to have some instead of going for my usual late night yoghurt snack. I had a Subway salad for Dinner on the way back from work so I had the calories left to fit it in. Hopefully the macros are mostly accurate.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad and some Thai takeaway
Snack 1: Store bought protein yoghurt and an apple



Macros: 1952 calories - 228g protein - 135g Carbs - 53g fats

View attachment 205042View attachment 205045View attachment 205047View attachment 205046View attachment 205048

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), all salads except olives, No cheese, Honey Mustard sauce

Was half way through it before i remembered to take a photo! Had a big day at work and way hungry

View attachment 205041

Lovely shot of the sunset:

View attachment 205043


Exercise

Pull B session. 30min treadmill. Got in a few extra steps throughout day.

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

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

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

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

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

Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205044


Sleep

7:23 min sleep. 1.0 events/hr using CPAP machine.

Good sleep, a little less than planned, but event numbers keep coming down which is great!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Can't be mad with a day like this,
Well executed all round,

How fkn cold was it this morning though, im going to miss my extra insulation come winter time.

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 27/3​

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

Got into bed a little late last night and it was a struggle to get out bed this morning. Weather has done what it does best down under and gone from humid hot days to a freezing cold, rainy day, perfect for a sleep in haha. But there was no time for that. Got into the gym for a Pull session and finished it with 30min on the treadmill.

The legs were still a little sore but getting better, energy levels were good and stable throughout the day. Had a busy one at work and couldn't get in as many steps as I would have liked but happy with the end result.

Diet was all good until I got home and my wife had leftovers from her Thai Takeaway, so I decided to have some instead of going for my usual late night yoghurt snack. I had a Subway salad for Dinner on the way back from work so I had the calories left to fit it in. Hopefully the macros are mostly accurate.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad and some Thai takeaway
Snack 1: Store bought protein yoghurt and an apple



Macros: 1952 calories - 228g protein - 135g Carbs - 53g fats

View attachment 205042View attachment 205045View attachment 205047View attachment 205046View attachment 205048

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), all salads except olives, No cheese, Honey Mustard sauce

Was half way through it before i remembered to take a photo! Had a big day at work and way hungry

View attachment 205041

Lovely shot of the sunset:

View attachment 205043


Exercise

Pull B session. 30min treadmill. Got in a few extra steps throughout day.

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

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

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

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

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

Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205044


Sleep

7:23 min sleep. 1.0 events/hr using CPAP machine.

Good sleep, a little less than planned, but event numbers keep coming down which is great!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Always impressed with the protein intake bro, good job getting stuck into the pull sesh!

How’s your partner go with your training and diet requirements?

 

[Doctakay]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 27/3​

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

Got into bed a little late last night and it was a struggle to get out bed this morning. Weather has done what it does best down under and gone from humid hot days to a freezing cold, rainy day, perfect for a sleep in haha. But there was no time for that. Got into the gym for a Pull session and finished it with 30min on the treadmill.

The legs were still a little sore but getting better, energy levels were good and stable throughout the day. Had a busy one at work and couldn't get in as many steps as I would have liked but happy with the end result.

Diet was all good until I got home and my wife had leftovers from her Thai Takeaway, so I decided to have some instead of going for my usual late night yoghurt snack. I had a Subway salad for Dinner on the way back from work so I had the calories left to fit it in. Hopefully the macros are mostly accurate.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad and some Thai takeaway
Snack 1: Store bought protein yoghurt and an apple



Macros: 1952 calories - 228g protein - 135g Carbs - 53g fats

View attachment 205042View attachment 205045View attachment 205047View attachment 205046View attachment 205048

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), all salads except olives, No cheese, Honey Mustard sauce

Was half way through it before i remembered to take a photo! Had a big day at work and way hungry

View attachment 205041

Lovely shot of the sunset:

View attachment 205043


Exercise

Pull B session. 30min treadmill. Got in a few extra steps throughout day.

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

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

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

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

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

Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205044


Sleep

7:23 min sleep. 1.0 events/hr using CPAP machine.

Good sleep, a little less than planned, but event numbers keep coming down which is great!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Very nice update brother. I like the pics. Training is well balanced. Whats the go with this weather aye?! Im in my winter pj's

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 27/3​

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

Got into bed a little late last night and it was a struggle to get out bed this morning. Weather has done what it does best down under and gone from humid hot days to a freezing cold, rainy day, perfect for a sleep in haha. But there was no time for that. Got into the gym for a Pull session and finished it with 30min on the treadmill.

The legs were still a little sore but getting better, energy levels were good and stable throughout the day. Had a busy one at work and couldn't get in as many steps as I would have liked but happy with the end result.

Diet was all good until I got home and my wife had leftovers from her Thai Takeaway, so I decided to have some instead of going for my usual late night yoghurt snack. I had a Subway salad for Dinner on the way back from work so I had the calories left to fit it in. Hopefully the macros are mostly accurate.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad and some Thai takeaway
Snack 1: Store bought protein yoghurt and an apple



Macros: 1952 calories - 228g protein - 135g Carbs - 53g fats

View attachment 205042View attachment 205045View attachment 205047View attachment 205046View attachment 205048

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), all salads except olives, No cheese, Honey Mustard sauce

Was half way through it before i remembered to take a photo! Had a big day at work and way hungry

View attachment 205041

Lovely shot of the sunset:

View attachment 205043


Exercise

Pull B session. 30min treadmill. Got in a few extra steps throughout day.

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

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

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

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

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

Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205044


Sleep

7:23 min sleep. 1.0 events/hr using CPAP machine.

Good sleep, a little less than planned, but event numbers keep coming down which is great!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

That's a hell of a sunset!

You planning on catching up on some sleep this weekend or more daddy duties?

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 27/3​

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

Got into bed a little late last night and it was a struggle to get out bed this morning. Weather has done what it does best down under and gone from humid hot days to a freezing cold, rainy day, perfect for a sleep in haha. But there was no time for that. Got into the gym for a Pull session and finished it with 30min on the treadmill.

The legs were still a little sore but getting better, energy levels were good and stable throughout the day. Had a busy one at work and couldn't get in as many steps as I would have liked but happy with the end result.

Diet was all good until I got home and my wife had leftovers from her Thai Takeaway, so I decided to have some instead of going for my usual late night yoghurt snack. I had a Subway salad for Dinner on the way back from work so I had the calories left to fit it in. Hopefully the macros are mostly accurate.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad and some Thai takeaway
Snack 1: Store bought protein yoghurt and an apple



Macros: 1952 calories - 228g protein - 135g Carbs - 53g fats

View attachment 205042View attachment 205045View attachment 205047View attachment 205046View attachment 205048

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), all salads except olives, No cheese, Honey Mustard sauce

Was half way through it before i remembered to take a photo! Had a big day at work and way hungry

View attachment 205041

Lovely shot of the sunset:

View attachment 205043


Exercise

Pull B session. 30min treadmill. Got in a few extra steps throughout day.

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

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

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

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

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

Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205044


Sleep

7:23 min sleep. 1.0 events/hr using CPAP machine.

Good sleep, a little less than planned, but event numbers keep coming down which is great!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Really consistent, steady progress going there legend. Routines are great, scheduling is spot on and diet rarely wavers from the median line. Just one little push and you will be under the hundo mark brother

 

[kamsikazee]

Can't be mad with a day like this,
Well executed all round,

How fkn cold was it this morning though, im going to miss my extra insulation come winter time.

Haha I'm definitely feeling the cold alot more.

 

[kamsikazee]

Always impressed with the protein intake bro, good job getting stuck into the pull sesh!

How’s your partner go with your training and diet requirements?

I get my training done first thing in the morning, before everyone gets up and she gets the kids ready for school. I get back just before or after they are gone and do breakfast, my lunches are usually prepped ahead. She usually organises dinner.

Was driving her mad because I was always double checking making sure she was weighting my food but she's use to it now

 

[kamsikazee]

Very nice update brother. I like the pics. Training is well balanced. Whats the go with this weather aye?! Im in my winter pj's

I still sleep half naked but I definitely didn't want to get out of bed in the morning.

 

[kamsikazee]

That's a hell of a sunset!

You planning on catching up on some sleep this weekend or more daddy duties?

It was lovely. Looked like an apocalyptic sunset haha.

No sleep in unfortunately. Day off work today, hitting the legs this morning. And got some activities planned with the kids after. Got an early shift on Sunday, and plans with the wife in the evening.

 

[kamsikazee]

Really consistent, steady progress going there legend. Routines are great, scheduling is spot on and diet rarely wavers from the median line. Just one little push and you will be under the hundo mark brother

Thanks brother! Got the target set in my sights! Gonna smash it!

 

[LevButlerov]

@LevButlerov You are our EVO champion!! What would we do without you brother! Appreciate you so much!

thank you but I missed your upgrade sorry its done properly to VIP now @kamsikazee
EVO family love support your way AlWAYS!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 28/3​

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

Had a generous 1 whole day off from work today. Started it off the best way I know how, and got into they gym for a Leg session and followed it with 30min on the treadmill. There was still some soreness in the thighs and they were quite tight, but I made sure to do plenty of stretching before putting the legs through the ringer.

Had a few things to do around the house in the morning, and then took the wife and kids out on a little adventure, my daughter loves taking train rides, and we took one out to the city, did some shopping, and on the way back stopped by at a local easter festival, some great activities including rides and petting zoo which the kids enjoyed, and some food trucks to keep the wife happy.

Planned rest day tomorrow after completing my PPL split. Had to swap out my shift for a super early start tomorrow so I will be hitting the sack early, as soon as I'm done with this update.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Rump steak, Bulgur wheat rice, salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1822 calories - 212g protein - 85g Carbs - 63g fats



Bonus pics:

Dinner: (Meal 3) 250g Rump steak, 3/4 cup Bulgur wheat rice, cabbage salad.



Evening snack: (Snack 2) 150g Chobani light Greek yoghurt, 100g Pineapple, 10g Walnuts




Exercise

Leg session. 30min treadmill.

Good workout, didn't want to try and up the weights as legs were sore going into the gym session. Felt a little strain on the back during my last set on the squats, might need look into wearing a weight belt moving forward.

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

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

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

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km




Sleep

7:43 min sleep. 1.2 events/hr using CPAP machine.

Happy with the sleep, feel well rested and good numbers from CPAP machine.

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 28/3​

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

Had a generous 1 whole day off from work today. Started it off the best way I know how, and got into they gym for a Leg session and followed it with 30min on the treadmill. There was still some soreness in the thighs and they were quite tight, but I made sure to do plenty of stretching before putting the legs through the ringer.

Had a few things to do around the house in the morning, and then took the wife and kids out on a little adventure, my daughter loves taking train rides, and we took one out to the city, did some shopping, and on the way back stopped by at a local easter festival, some great activities including rides and petting zoo which the kids enjoyed, and some food trucks to keep the wife happy.

Planned rest day tomorrow after completing my PPL split. Had to swap out my shift for a super early start tomorrow so I will be hitting the sack early, as soon as I'm done with this update.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Rump steak, Bulgur wheat rice, salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1822 calories - 212g protein - 85g Carbs - 63g fats

View attachment 205489View attachment 205486View attachment 205487View attachment 205490View attachment 205485

Bonus pics:

Dinner: (Meal 3) 250g Rump steak, 3/4 cup Bulgur wheat rice, cabbage salad.

View attachment 205483

Evening snack: (Snack 2) 150g Chobani light Greek yoghurt, 100g Pineapple, 10g Walnuts

View attachment 205484


Exercise

Leg session. 30min treadmill.

Good workout, didn't want to try and up the weights as legs were sore going into the gym session. Felt a little strain on the back during my last set on the squats, might need look into wearing a weight belt moving forward.

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

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

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

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205488


Sleep

7:43 min sleep. 1.2 events/hr using CPAP machine.

Happy with the sleep, feel well rested and good numbers from CPAP machine.

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Yep the old generous one day off of work! Oh man life’s a bitch sometimes that’s for sure!

Yeah squats can be pretty iffy if the techniques off. If you aren’t already make sure you are bracing the core to help stabilise the back.

Great work on the leg press and leg extension, no update photo for a while bro but I bet your quad dominant?

Keep it up brother not long to 99!

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 28/3​

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

Had a generous 1 whole day off from work today. Started it off the best way I know how, and got into they gym for a Leg session and followed it with 30min on the treadmill. There was still some soreness in the thighs and they were quite tight, but I made sure to do plenty of stretching before putting the legs through the ringer.

Had a few things to do around the house in the morning, and then took the wife and kids out on a little adventure, my daughter loves taking train rides, and we took one out to the city, did some shopping, and on the way back stopped by at a local easter festival, some great activities including rides and petting zoo which the kids enjoyed, and some food trucks to keep the wife happy.

Planned rest day tomorrow after completing my PPL split. Had to swap out my shift for a super early start tomorrow so I will be hitting the sack early, as soon as I'm done with this update.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Rump steak, Bulgur wheat rice, salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1822 calories - 212g protein - 85g Carbs - 63g fats

View attachment 205489View attachment 205486View attachment 205487View attachment 205490View attachment 205485

Bonus pics:

Dinner: (Meal 3) 250g Rump steak, 3/4 cup Bulgur wheat rice, cabbage salad.

View attachment 205483

Evening snack: (Snack 2) 150g Chobani light Greek yoghurt, 100g Pineapple, 10g Walnuts

View attachment 205484


Exercise

Leg session. 30min treadmill.

Good workout, didn't want to try and up the weights as legs were sore going into the gym session. Felt a little strain on the back during my last set on the squats, might need look into wearing a weight belt moving forward.

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

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

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

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205488


Sleep

7:43 min sleep. 1.2 events/hr using CPAP machine.

Happy with the sleep, feel well rested and good numbers from CPAP machine.

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Another strong log update! Has the probiotics and digestive enzymes been impactful on your Reta journey so far you rekon?

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 28/3​

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

Had a generous 1 whole day off from work today. Started it off the best way I know how, and got into they gym for a Leg session and followed it with 30min on the treadmill. There was still some soreness in the thighs and they were quite tight, but I made sure to do plenty of stretching before putting the legs through the ringer.

Had a few things to do around the house in the morning, and then took the wife and kids out on a little adventure, my daughter loves taking train rides, and we took one out to the city, did some shopping, and on the way back stopped by at a local easter festival, some great activities including rides and petting zoo which the kids enjoyed, and some food trucks to keep the wife happy.

Planned rest day tomorrow after completing my PPL split. Had to swap out my shift for a super early start tomorrow so I will be hitting the sack early, as soon as I'm done with this update.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Rump steak, Bulgur wheat rice, salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1822 calories - 212g protein - 85g Carbs - 63g fats

View attachment 205489View attachment 205486View attachment 205487View attachment 205490View attachment 205485

Bonus pics:

Dinner: (Meal 3) 250g Rump steak, 3/4 cup Bulgur wheat rice, cabbage salad.

View attachment 205483

Evening snack: (Snack 2) 150g Chobani light Greek yoghurt, 100g Pineapple, 10g Walnuts

View attachment 205484


Exercise

Leg session. 30min treadmill.

Good workout, didn't want to try and up the weights as legs were sore going into the gym session. Felt a little strain on the back during my last set on the squats, might need look into wearing a weight belt moving forward.

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

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

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

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205488


Sleep

7:43 min sleep. 1.2 events/hr using CPAP machine.

Happy with the sleep, feel well rested and good numbers from CPAP machine.

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Nice leg session you have going there legend. Once again you are balancing things very well with training, meals, work for the most part and life in general. Fantastic to read this steady progress brother.

 

[waggat]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 27/3​

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

Got into bed a little late last night and it was a struggle to get out bed this morning. Weather has done what it does best down under and gone from humid hot days to a freezing cold, rainy day, perfect for a sleep in haha. But there was no time for that. Got into the gym for a Pull session and finished it with 30min on the treadmill.

The legs were still a little sore but getting better, energy levels were good and stable throughout the day. Had a busy one at work and couldn't get in as many steps as I would have liked but happy with the end result.

Diet was all good until I got home and my wife had leftovers from her Thai Takeaway, so I decided to have some instead of going for my usual late night yoghurt snack. I had a Subway salad for Dinner on the way back from work so I had the calories left to fit it in. Hopefully the macros are mostly accurate.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Subway Salad and some Thai takeaway
Snack 1: Store bought protein yoghurt and an apple



Macros: 1952 calories - 228g protein - 135g Carbs - 53g fats

View attachment 205042View attachment 205045View attachment 205047View attachment 205046View attachment 205048

Bonus pics:

Dinner: (Meal 3) Large Subway salad, Chicken strips (Double meat), all salads except olives, No cheese, Honey Mustard sauce

Was half way through it before i remembered to take a photo! Had a big day at work and way hungry

View attachment 205041

Lovely shot of the sunset:

View attachment 205043


Exercise

Pull B session. 30min treadmill. Got in a few extra steps throughout day.

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

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

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

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

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

Treadmill:
Time: 30 min 6 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205044


Sleep

7:23 min sleep. 1.0 events/hr using CPAP machine.

Good sleep, a little less than planned, but event numbers keep coming down which is great!

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Perfect lloking workout there to me mate! Nice step count as well!

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 28/3​

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

Had a generous 1 whole day off from work today. Started it off the best way I know how, and got into they gym for a Leg session and followed it with 30min on the treadmill. There was still some soreness in the thighs and they were quite tight, but I made sure to do plenty of stretching before putting the legs through the ringer.

Had a few things to do around the house in the morning, and then took the wife and kids out on a little adventure, my daughter loves taking train rides, and we took one out to the city, did some shopping, and on the way back stopped by at a local easter festival, some great activities including rides and petting zoo which the kids enjoyed, and some food trucks to keep the wife happy.

Planned rest day tomorrow after completing my PPL split. Had to swap out my shift for a super early start tomorrow so I will be hitting the sack early, as soon as I'm done with this update.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Rump steak, Bulgur wheat rice, salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1822 calories - 212g protein - 85g Carbs - 63g fats

View attachment 205489View attachment 205486View attachment 205487View attachment 205490View attachment 205485

Bonus pics:

Dinner: (Meal 3) 250g Rump steak, 3/4 cup Bulgur wheat rice, cabbage salad.

View attachment 205483

Evening snack: (Snack 2) 150g Chobani light Greek yoghurt, 100g Pineapple, 10g Walnuts

View attachment 205484


Exercise

Leg session. 30min treadmill.

Good workout, didn't want to try and up the weights as legs were sore going into the gym session. Felt a little strain on the back during my last set on the squats, might need look into wearing a weight belt moving forward.

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

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

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

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205488


Sleep

7:43 min sleep. 1.2 events/hr using CPAP machine.

Happy with the sleep, feel well rested and good numbers from CPAP machine.

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Sounds like a really nice day out you had.

Good looking leg workout. Hopefully nothing major with the lower back on squats. How is your hip mobility? I'm a fan of doing mobility drills before leg workouts, particularly if you're going to be squatting.

 

[Doctakay]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 28/3​

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

Had a generous 1 whole day off from work today. Started it off the best way I know how, and got into they gym for a Leg session and followed it with 30min on the treadmill. There was still some soreness in the thighs and they were quite tight, but I made sure to do plenty of stretching before putting the legs through the ringer.

Had a few things to do around the house in the morning, and then took the wife and kids out on a little adventure, my daughter loves taking train rides, and we took one out to the city, did some shopping, and on the way back stopped by at a local easter festival, some great activities including rides and petting zoo which the kids enjoyed, and some food trucks to keep the wife happy.

Planned rest day tomorrow after completing my PPL split. Had to swap out my shift for a super early start tomorrow so I will be hitting the sack early, as soon as I'm done with this update.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Rump steak, Bulgur wheat rice, salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1822 calories - 212g protein - 85g Carbs - 63g fats

View attachment 205489View attachment 205486View attachment 205487View attachment 205490View attachment 205485

Bonus pics:

Dinner: (Meal 3) 250g Rump steak, 3/4 cup Bulgur wheat rice, cabbage salad.

View attachment 205483

Evening snack: (Snack 2) 150g Chobani light Greek yoghurt, 100g Pineapple, 10g Walnuts

View attachment 205484


Exercise

Leg session. 30min treadmill.

Good workout, didn't want to try and up the weights as legs were sore going into the gym session. Felt a little strain on the back during my last set on the squats, might need look into wearing a weight belt moving forward.

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

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

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

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205488


Sleep

7:43 min sleep. 1.2 events/hr using CPAP machine.

Happy with the sleep, feel well rested and good numbers from CPAP machine.

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Love the update my man. Sounds like the family had a lovely day out. Thats what its all about hey, staying healthy and strong for ourselves and our loved ones so we can keep on having days like this with them.

Solid leg session and thd lads in have some great recommendations there for looking after your back.

You're on the right track brother. Love the food you've made. Looks delicious and nutritious. Aces my dude. Keep it coming.

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 28/3​

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

Had a generous 1 whole day off from work today. Started it off the best way I know how, and got into they gym for a Leg session and followed it with 30min on the treadmill. There was still some soreness in the thighs and they were quite tight, but I made sure to do plenty of stretching before putting the legs through the ringer.

Had a few things to do around the house in the morning, and then took the wife and kids out on a little adventure, my daughter loves taking train rides, and we took one out to the city, did some shopping, and on the way back stopped by at a local easter festival, some great activities including rides and petting zoo which the kids enjoyed, and some food trucks to keep the wife happy.

Planned rest day tomorrow after completing my PPL split. Had to swap out my shift for a super early start tomorrow so I will be hitting the sack early, as soon as I'm done with this update.

Diet

Meal 1: Post workout Protein shake and eggs
Meal 2: Chicken Sandwich x 2
Meal 3: Rump steak, Bulgur wheat rice, salad.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani light Greek yoghurt with pinapple and walnuts.


Macros: 1822 calories - 212g protein - 85g Carbs - 63g fats

View attachment 205489View attachment 205486View attachment 205487View attachment 205490View attachment 205485

Bonus pics:

Dinner: (Meal 3) 250g Rump steak, 3/4 cup Bulgur wheat rice, cabbage salad.

View attachment 205483

Evening snack: (Snack 2) 150g Chobani light Greek yoghurt, 100g Pineapple, 10g Walnuts

View attachment 205484


Exercise

Leg session. 30min treadmill.

Good workout, didn't want to try and up the weights as legs were sore going into the gym session. Felt a little strain on the back during my last set on the squats, might need look into wearing a weight belt moving forward.

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

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

Leg Press:
90kg x 15
100kg x 15
110kg x 15

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

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

Treadmill:
Time: 30 min 7 sec
Incline: 7
Speed: 6km/hr
Distance: 3.0km

View attachment 205488


Sleep

7:43 min sleep. 1.2 events/hr using CPAP machine.

Happy with the sleep, feel well rested and good numbers from CPAP machine.

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Whole day off has been good for you Real good training today @kamsikazee 50s on squats and 110 on leg press you killing it! and love your food pics thanks for the share!

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

 

[rizzlekdizzle]

Foods looking good man nice and clean

 

[Grumpy]

Nice training session weights going up steadily

 

[kamsikazee]

Yep the old generous one day off of work! Oh man life’s a bitch sometimes that’s for sure!

Yeah squats can be pretty iffy if the techniques off. If you aren’t already make sure you are bracing the core to help stabilise the back.

Great work on the leg press and leg extension, no update photo for a while bro but I bet your quad dominant?

Keep it up brother not long to 99!

Yeah could be the technique needing some adjustments. I'll have to upload a photo soon!

 

[kamsikazee]

Another strong log update! Has the probiotics and digestive enzymes been impactful on your Reta journey so far you rekon?

I haven't had any issues with digestion so I'd say it's doing a good job given I've had to adjust to high amounts of protein then before.

 

[kamsikazee]

Nice leg session you have going there legend. Once again you are balancing things very well with training, meals, work for the most part and life in general. Fantastic to read this steady progress brother.

Thanks brother, we can never get the perfect balance but we do our best!

 

[kamsikazee]

Love the update my man. Sounds like the family had a lovely day out. Thats what its all about hey, staying healthy and strong for ourselves and our loved ones so we can keep on having days like this with them.

Solid leg session and thd lads in have some great recommendations there for looking after your back.

You're on the right track brother. Love the food you've made. Looks delicious and nutritious. Aces my dude. Keep it coming.

Very true brother, that's why we do what we do! Family deserves nothing less than us being fit and healthy to provide and look after them.

Thanks brother appreciate it!

 

[kamsikazee]

Whole day off has been good for you Real good training today @kamsikazee 50s on squats and 110 on leg press you killing it! and love your food pics thanks for the share!

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

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

 

[kamsikazee]

Foods looking good man nice and clean

Thanks brother!

Nice training session weights going up steadily

Thanks brother! Trying to slowly increase it where possible.

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 29/3​

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

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

No gym today, planned rest and cheat day.

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

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

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


Diet

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

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




Some photos from day out at Botanical Gardens.



Little Wallaby



Emu




Macros: Not tracked


Exercise

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




Sleep

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

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

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 29/3​

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

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

No gym today, planned rest and cheat day.

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

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

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


Diet

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

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

View attachment 205811


Some photos from day out at Botanical Gardens.

View attachment 205809

Little Wallaby

View attachment 205810

Emu

View attachment 205812


Macros: Not tracked


Exercise

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

View attachment 205813


Sleep

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

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

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Best of luck with your wifes surgery my bro

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 29/3​

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

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

No gym today, planned rest and cheat day.

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

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

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


Diet

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

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

View attachment 205811


Some photos from day out at Botanical Gardens.

View attachment 205809

Little Wallaby

View attachment 205810

Emu

View attachment 205812


Macros: Not tracked


Exercise

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

View attachment 205813


Sleep

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

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

Supplements

1 x Centrum Men's multi vitamin (AM fasted)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)

PEDs

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

Awesome day out! Damn that Japanese bbq looks so good

 

[kamsikazee]

Best of luck with your wifes surgery my bro

Thanks brother. Still a couple of weeks away, but she's starting to get nervous.

 

[ZenithHealth]

Thanks brother. Still a couple of weeks away, but she's starting to get nervous.

Yeah i dont blame her, its the waiting that is the worst