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Thanks bro. I have access to alot of different gyms, the one i go to doesn't have it unfortunately. I'll call around a few of the other ones and see if they have it.
Approved Log Getting Fit for Fatherhood - My Weightloss Journal
- Thread starter kamsikazee
- Start date
Thanks brother
I think if the scale shows up and it's pretty close to 12% I'll keep it. If it makes me feel fat I'll send it back and go with the AI that tells me I'm rippedThank you brother! I appreciate the kind words!
Yeah I've heard both good and bad for those scales in terms of accuracy for body fat, muscle mass etc. DEXA is supposed to be really accurate.
I feel ya on trying to be completely transparent but I guess your just working with what you have.
If it makes you feel that way, must definitely be faulty! They better covering return postage!!I think if the scale shows up and it's pretty close to 12% I'll keep it. If it makes me feel fat I'll send it back and go with the AI that tells me I'm ripped
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Stats
Age: 37
Height: 183cm
Current weight: 101.2kg (06/04) (-21.3kg since first log 27/12/25)
Target weight: 90kg
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Got into the gym this morning for a leg session and spent 30min on the treadmill. Had to go into work morning to sign on and then headed out for my medical. Got home in the afternoon and had some work to do around the house. Got some meal preps ready for the next few days! We did plan to go for a walk but something came up, so I didn't get in as many steps as I would have liked!
I had a difficult time sleeping last night, went to bed and woke up in the middle of the night, struggled to get back to sleep so watched some soccer for about 30min before getting back to sleep, possible some anxiety ahead of my medical today. On a positive note, everything went really well. I was able to get the data from my last medical from the doctor to compare, which is great because I haven't recorded any of those details.
September 2025
- BP 145/88
- Waist: 124.5cm
- Neck: 44cm
- BMI: 38.6
April 2026
- BP 128/82
- Waist: 105cm
- Neck: 39.5cm
- BMI: 30.4
It was my weekly weigh in today and proud to say that I am still on track and progressing well on the scales! A decent drop, and ever so close to finally hitting double digits!
Last week: 101.2kg (06/04/26)
Today: 100.3kg (-0.9kg)
Diet
Meal 1: Protein Shake and eggs with avocado
Meal 2: Subway salad.
Meal 3: Sirloin steak, spud lite potatoes, cabbage salad..
Snack 1: Chobani low fat greek yoghurt, pineapple, walnuts and desiccated coconut.
Macros: 1803 calories - 201g protein - 61g Carbs - 73g fats
Bonus pics:
Dinner (Meal 3): 280g Sirloin steak, 256g spud lite potatoes, Cabbage salad.
Evening snack (Snack 2): 150g Chobani light greek yoghurt, 100g pineapple, 15g Walnuts, 7.5g desiccated coconut.
Exercise
Leg session and 30min treadmill in gym.
Leg extensions:
20kg x 15 Warmup
47.5kg x 15
55kg x 15
62.5kg x 15
Squat:
0kg x 12 - Bar only
30kg x 12
40kg x 12
50kg x 12
Leg Press:
100kg x 15
110kg x 15
120kg x 15
Hamstring curls:
25kg x 15
30kg x 15
30kg x 15
Calf extensions:
70kg x 15
70kg x 15
77.5kg x 15
Treadmill:
Time: 30 min 4 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0km
Sleep
7:57 min sleep. 1.7 events/hr using CPAP machine.
Other then waking up in the middle of the night, numbers looking good.
Supplements
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
PEDs
4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth
Great work bro! So close!
What’s making your blood pressure so high? It’s not that bad I figured with your diet and on the Reta you wouldn’t have any issues
So close bro to the double digits! Well done next week surely hey.
Did you need up deciding on if your gunna get a scan or not?
LevButlerov
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I see i had no idea
It was a lot higher back in september... I think it might have been slightly high due to stress about the medical, they made me do all these other tests before getting my bp reading, but they were happy with the 128/82 reading saying it wasn't of any concern.
Hopefully I hit it next week bro!!
I will get one done eventually, just going to put it on ice for now. I've only got the next 2 days spare to get one done and they didn't have any appointments available for those days. Going to be a little occupied from the 16th onwards.
Great work again this week brother.
So good seeing your blood pressure down to a normal range.
Your weight dropping an amazing amount again. Im so happy for you! So good seeing you getting results.
Thanks brother! Was worried I was about to plateau after last weeks weigh in!
Appreciate you my man
Just rocking it brother. Keep it going, so close to your targets for this cycle.
Thanks brother! Gonna smash those goals!Just rocking it brother. Keep it going, so close to your targets for this cycle.
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Stats
Age: 37
Height: 183cm
Current weight: 100.3kg (06/04) (-22.2kg since first log 27/12/25)
Target weight: 90kg
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Rest day from the gym today so I had a little sleep in. Had a fairly busy day at work, but managed to get in some extra steps. Had soccer in the evening so got in plenty of cardio today.
Energy and mood was good throughout the day.
Calories for today a little low. New meal prep is packed with protein but also very lean macros wise, had a very similar meal for dinner too, just used different spices.
Diet
Meal 1: Protein Shake and eggs with avocado
Meal 2: Chicken breast mince stir fry with bulgur wheat rice.
Meal 3: Chicken breast mince stir fry with bulgur wheat rice.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani low fat greek yoghurt, mixed berries, walnuts.
Macros: 1582 calories - 217g protein - 68g Carbs - 43g fats
Bonus pics:
Meal prep for lunches! 1kg (chicken breast mince) 300g (broccoli and cauliflower mix) 200g (corn,pea,carrot mix) - Total of 4 servings. Served together with 1/2 cup bulgur wheat rice.
A view from my ever changing office:
Exercise
Rest day, no gym. 90 Soccer game in evening (11k steps). Walking throughout the day (11k steps).
Sleep
8:26 min sleep. 0.7 events/hr using CPAP machine.
Excellent sleep.
Supplements
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
PEDs
4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth
Great log update bro. That is a beautiful food prep. Might steal that one. You up at Circular Quay brother?
Great log update bro. That is a beautiful food prep. Might steal that one. You up at Circular Quay brother?
Thanks bro. I'm on the trains, so I'm there usually multiple times each day, for a couple of minutes anyway.
I still suggest getting a DEXA Body Composition done brother,
Think of it as a reward/extra insight for when you roll into the double digits,
Helps to really look at things and reassess.
Think of it as a reward/extra insight for when you roll into the double digits,
Helps to really look at things and reassess.
Yeah I will get one done in the next couple of weeks. I want to see visceral fat levels.
Bloody good day brother!
Thanks brother
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wow best meals
and love that you keep getting crazy steps in!
Great meal prep! Looks like heaps of micronutrients in that. I bet you’re just looking at the scale waiting for the 99! I know I will be were your calories low for the same reason? Great work keeping the protein up
Thanks bro! The meals turned out great. Got the inspiration from @theJimJim I forgot to tag you yesterday, sorry!wow best meals
I'm trying to get the steps in, will always be high for soccer days. Might struggle to keep that consistency this week though, but ill try.
I'm expecting it next Monday or I am packing up and leaving!Great meal prep! Looks like heaps of micronutrients in that. I bet you’re just looking at the scale waiting for the 99! I know I will be were your calories low for the same reason? Great work keeping the protein up
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Stats
Age: 37
Height: 183cm
Current weight: 100.3kg (06/04) (-22.2kg since first log 27/12/25)
Target weight: 90kg
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Not a great day today. Got up in the morning for gym, went to hit get in a Push session in. Was really struggling with bench press, the weights felt heavier, when I went to do shoulder press, I felt a sharp pain shoot from my traps to my neck! I pushed through two sets at reduced reps. Same with tricep rope pull downs, really struggled in that last set. Something definitely off today.. Could be down to possibly dehydration as I had an intense session at soccer the night before. Might need to load up on the electrolytes around those days.
I got the shoulder checked out with the doctor and he didn't think physio was required, said its just a muscle strain. I did wake up with a bit of pain around that area yesterday morning so but have been from bad sleep posture or something. Diet was okay for most of the day but we went out for dinner with some family for some early birthday celebrations so Dinner was a little naughty but still under maintenance.
Onto some more not so great news. The day has come for my wife's surgery tomorrow morning, so I apologise in advance if I am not very active over the next few days/week. I will have my hands full being at the hospital and dealing with the kids. Not sure how I will go with getting into the gym but that is the least of my concern at the moment.
Diet
Meal 1: Protein Shake and eggs with avocado
Meal 2: Chicken breast mince stir fry with bulgur wheat rice.
Meal 3: Sizzling mongolian beef and praws with rice.
Snack 1: Store bought protein yoghurt
Snack 2: Chobani low fat greek yoghurt, mixed berries.
Macros: 1934 calories - 210g Protein - 127g Carbs - 60g fats
Bonus pics:
Dinner (Meal 3) Sizzling mongolian beef + prawns with rice. Not my greatest effort with the photography.
Exercise
Push A session and 30min treadmill in gym. Not much walking outside of gym.
Bench Press:
20kg x 15 BB only warmup
50kg x 15
50kg x 15
60kg x 6 To failure
Chest fly machine:
40kg x 15
40kg x 15
45kg x 15
Shoulder press Machine:
25kg x 11
30kg x 11
Upright Rows:
20kg x 15
20kg x 11
DB Shoulder shrugs:
20kg x 15
20kg x 15
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 11
Treadmill:
Time: 30 min 4 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0km
Sleep
7:34 min sleep. 2.2 events/hr using CPAP machine.
Good sleep, had a late finish to the night but got enough sleep in.
Supplements
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
PEDs
4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth
Wishing your partner a safe surgery and a swift and easy recovery, sending prayers mate
Thanks brother. Appreciate itWishing your partner a safe surgery and a swift and easy recovery, sending prayers mate
Hope your neck is ok. I get spasms down my neck and trap occasionally and it makes me have a stiff neck for a week. Hopefully you dont end up that bad.
I also wish your wife all the best and I hope it all goes well and is smooth sailing!
Hopefully its a one off thing and just from the sleep the other day.
Thank you brother! Appreciate it!
Sorry to see the shoulder and neck are playing up brother. Could be a little stress due to the wife's surgery tightening things up a bit. It's certainly where I hold tension in my body.
All the Evo love to you, your wife and the family that things go smoothly over the next few days.
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Sorry to hear about the neck pain my bro, in my experience just end the workout there, never try to push on as your body has indicated its past breaking point.
Hopefully it clears up soon!
I second this. If I feel anything off these days especially a sharp pain, I leave and reassess later. A few missed exercises compared to more potential body damage isn't worth it.
Exactly, you dont want to end up like Ronnie Coleman the poor bastard
@kamsikazee good job on the supplements and good job on the sleep. Keep up the good work.
Bros, that's a good looking meal if you ask me. I could eat that every day. I'm gonna have to show my wife about that one. @kamsikazee
The sleep, seven and a half hours, I think is perfect, especially considering you're using the CPAP machine. @kamsikazee should get some good sleep that way.
@kamsikazee hopefully things with your wife turned out okay. Trust me I've been there myself. Your family definitely should come, number one.
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Stats
Age: 37
Height: 183cm
Current weight: 100.3kg (06/04) (-22.2kg since first log 27/12/25)
Target weight: 90kg
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Thank you to everyone for the messages of love and support
. Wife had her surgery this morning, and everything went well. She will hopefully be discharged and back home tomorrow for recovery. It was an exhausting day. Anxiety had me up last night, and we had to get to the hospital at the crack of dawn. Spent all day in and out of the hospital and dealing with the kids. Luckily got some help from family so I could spend more time with the wife.
Poor sleep, no time for gym, but diet was still good. All meals except dinner prepped ahead, bought a healthy chicken bowl from the hospital café.
Diet
Meal 1: Protein Shake and eggs
Meal 2: Chicken breast mince stir fry with bulgur wheat rice.
Meal 3: Chicken Terriyaki, brown rice and broccoli (store bought "healthy bowl")
Snack 1: Chobani low fat greek yoghurt, mixed berries and walnuts and a date.
Macros: 1748 calories - 204g Protein - 108g Carbs - 48g fats
Exercise
No time for gym, probably worked out well to give shoulder a rest. Got some steps in by using the stairs instead of taking the elevators at the hospital.
Sleep
6:02 min sleep. 4.6 events/hr using CPAP machine.
Rough/poor sleep last night.
Supplements
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
PEDs
4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth
It is very well possible. Will see how I got when I get back in the gym. Doctor wasn't too worried about it.Sorry to see the shoulder and neck are playing up brother. Could be a little stress due to the wife's surgery tightening things up a bit. It's certainly where I hold tension in my body.
All the Evo love to you, your wife and the family that things go smoothly over the next few days.
Thank you brother
I don't have an infrared lamp, I did apply some deep heat cream and used massage gun.
Thanks brother, I won't push through if it happens again. I just can't help it sometimes.
You are right brother! Not worth the risk of further injury!
Thanks brother!
Thanks @stevesmi !
It was great, will be a regular fixture in my meal preps moving forward! Excellent macros, good volume of food and satiating.
I try to aim for around 7-8hrs of sleep.
Thanks brother! Surgery went well this morning.
Wishing your wife all the best brother
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Stats
Age: 37
Height: 183cm
Current weight: 100.3kg (06/04) (-22.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Thank you to everyone for the messages of love and support
It was an exhausting day. Anxiety had me up last night, and we had to get to the hospital at the crack of dawn. Spent all day in and out of the hospital and dealing with the kids. Luckily got some help from family so I could spend more time with the wife.
Poor sleep, no time for gym, but diet was still good. All meals except dinner prepped ahead, bought a healthy chicken bowl from the hospital café.
Diet
Meal 1: Protein Shake and eggs
Meal 2: Chicken breast mince stir fry with bulgur wheat rice.
Meal 3: Chicken Terriyaki, brown rice and broccoli (store bought "healthy bowl")
Snack 1: Chobani low fat greek yoghurt, mixed berries and walnuts and a date.
Macros: 1748 calories - 204g Protein - 108g Carbs - 48g fats
View attachment 215906View attachment 215901View attachment 215904View attachment 215902View attachment 215903
Exercise
No time for gym, probably worked out well to give shoulder a rest. Got some steps in by using the stairs instead of taking the elevators at the hospital.
View attachment 215905
Sleep
6:02 min sleep. 4.6 events/hr using CPAP machine.
Rough/poor sleep last night.
Supplements
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
PEDs
4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth
yes hoping it isn't like a disc issue. you don't want that. or a pinched nerve would suck. try stretching @kamsikazeeHopefully its a one off thing and just from the sleep the other day.
Thank you brother! Appreciate it!
That is awesome that everything went well legend. That will help relax you a bit more. Hopefully recovery goes as planned and she is back home soon. Evo love to you brother
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Stats
Age: 37
Height: 183cm
Current weight: 100.3kg (06/04) (-22.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Thank you to everyone for the messages of love and support
It was an exhausting day. Anxiety had me up last night, and we had to get to the hospital at the crack of dawn. Spent all day in and out of the hospital and dealing with the kids. Luckily got some help from family so I could spend more time with the wife.
Poor sleep, no time for gym, but diet was still good. All meals except dinner prepped ahead, bought a healthy chicken bowl from the hospital café.
Diet
Meal 1: Protein Shake and eggs
Meal 2: Chicken breast mince stir fry with bulgur wheat rice.
Meal 3: Chicken Terriyaki, brown rice and broccoli (store bought "healthy bowl")
Snack 1: Chobani low fat greek yoghurt, mixed berries and walnuts and a date.
Macros: 1748 calories - 204g Protein - 108g Carbs - 48g fats
View attachment 215906View attachment 215901View attachment 215904View attachment 215902View attachment 215903
Exercise
No time for gym, probably worked out well to give shoulder a rest. Got some steps in by using the stairs instead of taking the elevators at the hospital.
View attachment 215905
Sleep
6:02 min sleep. 4.6 events/hr using CPAP machine.
Rough/poor sleep last night.
Supplements
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
2 x Digestive Enzymes (1 w/ Breakfast and dinner)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
PEDs
4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth
LevButlerov
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you can get one for about $50
Bros, I love to see these types of meal preps.
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Stats
Age: 37
Height: 183cm
Current weight: 100.3kg (06/04) (-22.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Spent most of the morning at the hospital, Doctor was happy with her progress so they allows her to go home.
Had some some immediate family over during the afternoon, and took my daughter out to the playground for an hour or so, other then that didn't do much else.
Diet
Meal 1: Protein Shake
Meal 2: Chicken breast mince stir fry with bulgur wheat rice.
Meal 3: Half Charcoal chicken with cabbage salad
Snack 1: Chobani low fat greek yoghurt, mixed berries and walnuts
Macros: 1578 calories - 228g Protein - 46g Carbs - 51g fats
Calories were low today, just had a protein shake in the morning, didn't expect to be at the hospital as long so I ended up skipping breakfast.
Bonus pic:
Dinner (Meal 3): 1/2 Charcoal chicken with cabbage salad.
Exercise
No gym again, spent all morning at hospital and was busy in the afternoon. Not many steps either unforunately.
Sleep
8:25 min sleep. 1.0 events/hr using CPAP machine.
Excellent sleep. Was absolutely buggered last night, much needed rest.
Supplements
I forgot to add this yesterday but I've started the Elite Gut Health and digestives by @RGSX Really looking forward to see how well this works. 1 month supply started yesterday!
3 x Elite Guy Health from @RGSX
1 x Digestive Enzyme from @RGSX
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
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
Thanks brother! I appreciate youThat is awesome that everything went well legend. That will help relax you a bit more. Hopefully recovery goes as planned and she is back home soon. Evo love to you brother
Any particular ones you recommend? They have different wattage and NMyou can get one for about $50
What's the best way to use them?
Thank you brotherWishing your wife all the best brother
Glad to hear your wife got discharged already, thats a great sign, hows she holding up?
I really hope its nothing serious and the couple days off will help.
That's great. Sounds like you have good health care.Thanks brother! Surgery went well this morning.
In a lot of pain, unable to eat any solids atm. Luckily her voice box wasn't damaged. She was popping Endone's since surgery and they given her some to take home, but she has been toughing it without any pain killers during the day. We see the specialist again in a week, so hopefully she will be much better by then.
Great news!
Honestly we are so lucky in this country! I will never take it for granted. We have amazing hospitals, nurses and surgeons! It may not be perfect but it's an amazing healthcare system!
Yeah nothing is perfect but it's a hell of a lot better than 99% of what else is out there, that's for sure. American health care system is a joke.
Wishing her all the best
Thanks brother! Hope to see you smash your goals too!Just had a quick read through your log and very impressive brother. You should be very proud of yourself and how far you've come in a short time. Keep smashing it out. I'll follow along on the rest of your journey. Take care
I am extremely grateful brother! I hear of some stories from the states and it is shocking!
Thanks brother!
yeah we paid $125K for my ex wife when we had our kid. that was how much we spent cause the pregnancy was complicated.
Jesus
I am speechless!
The chicken shish looks so good! Great work with starting the supps. It always surprisingly how hard training and cutting can be so hard on your body. Low cals again bro! Dw itll
Be 99 next week haha
Nice quick update bro. Glad your wife was allowed to head home, that is great news. Just got to work on the rest of the recovery now
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you're different country but you can find infrared lamps on amazon there no problem I think
LevButlerov
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chicken and cabbage I like that
would eat it now lol
Trying to keep cals low as I haven't been able to get into the gym.
I've done some reading up on it. Red light or infrared light therapy?
Woah brother been a big week for your household,
Glad to see it all went well and everyone's home safe.
Kudos to you holding it all together brotherz
It's not an easy gig.
Glad to see it all went well and everyone's home safe.
Kudos to you holding it all together brotherz
It's not an easy gig.
that is solid sleep!
Won't go wrong resting
@kamsikazee Updates look strong......
LevButlerov
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infrared lamp is what you want its like $80 on amazon for a lamp
Thanks brother! Been a challenging week, but we do what we gotta do!Woah brother been a big week for your household,
Glad to see it all went well and everyone's home safe.
Kudos to you holding it all together brotherz
It's not an easy gig.
What is the best way to use it?infrared lamp is what you want its like $80 on amazon for a lamp
I did some reading up on it, and its not recommended for people with skin that is sensitive to sunlight, is this true? I have vitiligo (loss of pigmentation) throughout my body and prone to getting sunburnt easily in those areas.
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 18/4
Daily Log 18/4
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Stats
Age: 37
Height: 183cm
Current weight: 100.3kg (06/04) (-22.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Missed posting my first daily log update last night since first starting it in December last year
I was putting my daughter to sleep and fell asleep myself. But here it is, just a day late.It was a tiring day. Took my daughter out for a little while to do some grocery shopping. I got stuck into the garden, which needs a fair bit of work and since I'm off work for the next week I thought I'd start getting stuck into it.
Diet
Meal 1: Eggs
Meal 2: Half Charcoal Chicken and salad.
Meal 3: Rump steak, with potatoes and salad.
Snack 1: Chobani low fat greek yoghurt, mixed berries and walnuts.
Macros: 1720 calories - 204g Protein - 40g Carbs - 78g fats
Bonus pic:
Dinner (Meal 3): Rump steak, spud lite potatoes and cabbage salad.
Exercise
No gym again, did some walking around the shops, and some physical work in and around the house.
Estimate steps: 7,000
Sleep
9:16 min sleep. 0.6 events/hr using CPAP machine*
*Slept first two hours without CPAP while putting daughter to sleep, woke up set up machine and went back to sleep with it.
Excellent quality sleep.
Supplements
3 x Elite Gut Health from @RGSX
1 x Digestive Enzyme from @RGSX
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
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
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Stats
Age: 37
Height: 183cm
Current weight: 100.3kg (06/04) (-22.2kg since first log 27/12/25)
Target weight: 90kg
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Finally got my ass back into the gym this morning after 3 days off due to some events out of my control. I couldn't bare the guilt of taking so much time off any longer and used the opportunity while my sister came over to sneak out for a pump. That's what siblings are for right?
Decided to pick up where I left off and got a pull session in together with some treadmill. I thought I'd give the shoulder a couple more days before doing another pull session. I can feel some soreness when make the same motion as a shoulder press but feel like its getting better.
Promised my daughter I would take her out to bunnings so we went and picked up a few things I needed to continue with the works in the backyard and spent most of the afternoon doing that. It's coming along nice, but still a lot of work to do. Will post some updates when its done.
Diet
Meal 1: Post workout protein shake and eggs with Avocado
Meal 2: 1/4 Charcoal chicken with salad.
Meal 3: Half Charcoal chicken with salad
Snack 1: Chobani low fat greek yoghurt, mixed berries and a medjool date.
Macros: 1721 calories - 228g Protein - 38g Carbs - 69g fats
Bonus pic:
Dinner (Meal 3): 1/2 Charcoal chicken with salad.
Exercise
Pull A session and 30min treadmill in gym. Not too much extra walking, but some labour intensive work in the backyard.
Assisted Pull Up:
55kg x 14
55kg x 11
55kg x 11
Lat Pull down:
40kg x 15
45kg x 15
50kg x 11
Cable Row:
35kg x 15
40kg x 15
40kg x 15
Preacher Curl EZ bar:
15kg x 15
20kg x 15
25kg x 15
Hammer Curl:
9kg x 15
9kg x 15
9kg x 15
Treadmill:
Time: 30 min 5 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0km
Sleep
7:17 min sleep. 1.0 events/hr using CPAP machine.
Would have liked a little more sleep ideally but great stats from machine and feeling well rested.
Supplements
3 x Elite Gut Health from @RGSX
1 x Digestive Enzyme from @RGSX
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
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
Ooo yeah love a charcoal chook! I like protein choice aswell it sounds like it tastes great
Weigh in tomorrow?
It's not a great flavour tbh, tastes like a very dry brownie! I Like that its quite low on cals though!Ooo yeah love a charcoal chook! I like protein choice aswell it sounds like it tastes great
Weigh in tomorrow?
Yeah looking forward to tomorrow morning
Good to hear your shoulder is starting to get better. Just try work around it and dont hurt yourself more!
Excellent day mate!
Great couple of updates brother. Would have got some serious cardio in with the garden
. Used the rest to good advantage and will benefit greatly from it as your push session already showed. Loving the log brother, it is top drawer
Thanks brother. Will give it a couple more days before hitting another push session.
Yeah definitely bro. Making the most of the time off work.Great couple of updates brother. Would have got some serious cardio in with the garden
LevButlerov
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sensitive to sunlight possible an issue but if you dont sit close you should be ok
@kamsikazee you can see 2-3 feet away easy
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My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 18/4
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Stats
Age: 37
Height: 183cm
Current weight: 100.3kg (06/04) (-22.2kg since first log 27/12/25)
Target weight: 90kg
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Missed posting my first daily log update last night since first starting it in December last year
It was a tiring day. Took my daughter out for a little while to do some grocery shopping. I got stuck into the garden, which needs a fair bit of work and since I'm off work for the next week I thought I'd start getting stuck into it.
Diet
Meal 1: Eggs
Meal 2: Half Charcoal Chicken and salad.
Meal 3: Rump steak, with potatoes and salad.
Snack 1: Chobani low fat greek yoghurt, mixed berries and walnuts.
Macros: 1720 calories - 204g Protein - 40g Carbs - 78g fats
View attachment 217363View attachment 217361View attachment 217362View attachment 217360View attachment 217364
Bonus pic:
Dinner (Meal 3): Rump steak, spud lite potatoes and cabbage salad.
View attachment 217359
Exercise
No gym again, did some walking around the shops, and some physical work in and around the house.
Estimate steps: 7,000
Sleep
9:16 min sleep. 0.6 events/hr using CPAP machine*
*Slept first two hours without CPAP while putting daughter to sleep, woke up set up machine and went back to sleep with it.
Excellent quality sleep.
Supplements
3 x Elite Gut Health from @RGSX
1 x Digestive Enzyme from @RGSX
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
2 x tbsp psyllium husk (1 tbsp taken before breakfast and dinner)
2 X Magnesium Glycinate 500mg ( eqiv to 200mg total) (PM before bed)
6 X Swisse high strength fish oil 1,500mg (Total 9000mg) (AM fasted)
1 x Tudca 500mg (AM with food)
1 x Swisse Vitamin D3 25mg (AM with food)
PEDs
4mg Retatrutide weekly (taken 2mg every Mon/Thur) Supplied by @ZenithHealth
good updates
whats bunnings? i like the assisted pull ups want to see you do the full ones soon
@kamsikazee
Bunnings is a hardware store. I think similar to home depot in the US. They sell everything from tools, gardening stuff, to homewares.good updates
i like the assisted pull ups want to see you do the full ones soon
I'm slowing dropping the assisted pull ups. Hopefully soon.
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i got you
My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth
Daily Log 20/4
Daily Log 20/4
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Stats
Age: 37
Height: 183cm
Current weight: 99.3kg (20/04) (-23.2kg since first log 27/12/25)
Target weight: 90kg
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Back into the groove and got into the gym this morning for a great leg workout and followed it up with some treadmill!
Another busy day at home, with a lot of physical labour intensive work. Shovelled around 4-5sqm of soil, sifting through it to try and eliminate these very aggressive weed which has progressively wreaked havoc in my garden over the last couple of years. It's safe to say I am absolutely buggered.
Weekly weigh in today and I am absolutely thrilled with the number on the scales! I last time I weighed in under triple digits was around 17years ago.
Last week: 100.3kg (13/04/26)
Today: 99.3(-1.0 kg)
Diet
Meal 1: Post workout protein shake and banana
Meal 2: Omlette, eggs with tomatoes and onion.
Meal 3: Barramundi with spud lite potatoes and salad
Meal 4: Extra lean beef mince with spud lite potatoes and salad.
Snack 1: Store bought protein yoghurt.
Snack 2: Chobani low fat greek yoghurt, mixed berries and walnutes.
Macros: 1666 calories - 194g Protein - 103g Carbs - 43g fats
Bonus pic:
Lunch (Meal 3): Barramundi (fish) with spud lite potatoes and salad.
Dinner (Meal 4): Lean beef mince, spud lite potatoes and salad.
Exercise
Leg session and 30min treadmill in gym. Not too much extra walking, but some labour intensive work in the backyard.
Upped the weights on my last set on Squats and Leg press! Very happy with that!
Leg extensions:
20kg x 15 Warmup
47.5kg x 15
55kg x 15
62.5kg x 15
Squat:
0kg x 12 - Bar only
30kg x 12
40kg x 12
50kg x 12
60kg x 9
Leg Press:
100kg x 15
110kg x 15
120kg x 15
130lkg x 13
Hamstrimg curls:
25kg x 15
30kg x 15
Calf extensions:
70kg x 15
77.5kg x 15
Treadmill:
Time: 30 min 4 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0km
Sleep
8:20 min sleep. 0.6 events/hr using CPAP machine.
Excellent sleep!
Supplements
3 x Elite Gut Health from @RGSX
1 x Digestive Enzyme from @RGSX
1 x Centrum Men's multi vitamin (AM with food)
1 x Blackmores Probiotics+ (AM fasted)
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
Attachments
That drop below 100kg is fucking awesome brother. Congratulations
. Love how you celebrated this with a solid leg session. Such a gym rat now
Big milestone achieved!!!! Unreal accomplishment bro super impressed and inspired by your journey! How long until you reach 90kg you think? You havnt even slowed down with any progression at all! It’s pretty damn amazing
Yeah man! Ive been waiting for this moment! Congratulations mate. I know you aren't done get but such a great milestone to see.
I bet you get some great moments and comments from people who haven't seen you in a while.
So stoked for you
LevButlerov
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No better way to celebrate then hitting a PB on the squats rack!That drop below 100kg is fucking awesome brother. Congratulations
Slowly getting stronger and skinnier!
If I continue to lose at the same rate, I should be on track to hit it in another 2.5 months. Just gotta take it a week at a time. I have been very disciplined and consistent. Feel like a celebration is in order though.Big milestone achieved!!!! Unreal accomplishment bro super impressed and inspired by your journey! How long until you reach 90kg you think? You havnt even slowed down with any progression at all! It’s pretty damn amazing
Thank you brother! The feeling seeing that number was unreal! I've been so tempted to jump on the scales all week but resisted and let it build up!
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