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Yeah 100% you are allowed two chickpeas and an elderberry.
Nah mate, you’ve ingrained a habit. Just stay active on here and you’ll get it. Apart from self motivation I thrive on the support of all the boys and girls on here.
Congratulations bro!
Approved Log Getting Fit for Fatherhood - My Weightloss Journal
- Thread starter kamsikazee
- Start date
Nah mate, you’ve ingrained a habit. Just stay active on here and you’ll get it. Apart from self motivation I thrive on the support of all the boys and girls on here.
Congratulations bro!
Fkk I missed it last night!!
Hells yeah my brother,
There's no better feeling hitting the goal right!!
And you're doing it at good speed,
Keep on keeping on!!
LevButlerov
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perfectSlowly getting stronger and skinnier!
Thanks brother!
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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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Had a rest day today. Body was feeling sore from the leg workout and all the work in the backyard. Got a nice sleep in too!
Didn't get too much done during the day, kids are back to school tomorrow so we stepped out for some grocery shopping to get some food for the school lunch boxes. Did some meal preps in the afternoon and then had soccer in the evening after putting the youngest to sleep!
Diet
Meal 1: Protein shake, eggs and avocado for breakfast.
Meal 2: Lean beef mince and bulgur wheat rice, topped with mustard and pickles.
Meal 3: Extra lean beef mince with spud lite potatoes and salad.
Snack 1: Store bought protein yoghurt.
Snack 2: Chocolate chip cookie (Homemade "healthy" version with sourdough)
Snack 3: Chobani low fat greek yoghurt, pineapple and desiccated coconut.
Macros: 1763 calories - 214g Protein - 80g Carbs - 56g fats
Bonus pic:
Lunch (Meal 2): 250g Lean beef mince, 1/2 cup cooked bulgur wheat rice, pickles and mustard.
Exercise
No gym. Rest day. 90min of soccer in the evening.
Sleep
10:01 min sleep. 0.3 events/hr using CPAP machine.
Great sleep in, was broken sleep though. Woke up in morning and went back to sleep for an extra 3 hours. High amount of air leak from mask, must have been in a deep sleep and knocked it.
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
How did soccer go after the leg work and gardening? Few months ago you wouldn't have been able to even go let alone participate. Health is really coming together well brother.
I would have been screwed for a day or two from the gardening alone with a sore back, and wouldn't have been able to get half of what I got done.How did soccer go after the leg work and gardening? Few months ago you wouldn't have been able to even go let alone participate. Health is really coming together well brother.
Legs are a little sore this morning, especially the glutes from the squats. But pulled up fine. Got soccer again on Thursday
What position do you play?I would have been screwed for a day or two from the gardening alone with a sore back, and wouldn't have been able to get half of what I got done.
Legs are a little sore this morning, especially the glutes from the squats. But pulled up fine. Got soccer again on Thursday
I generally play anywhere in defence. Have played abit of goal keeper too. I'm playing futsal at the moment which is small 5v5 or 7v7 games which you end up all over the field. Alot more intense and faster game.
LevButlerov
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Neat, Futsal is cool, I much prefer those types of games...11 v 11 can become a bit chess like , but Futsal is like the 3v3 basketball, more fun!
Nothing beats football for cardio, I wish I could play this year, but I cant risk a concussion, and I know I would head the ball lol
Your in aus right? So i assume you guys can play outside yesr round?
Yeah got woken up after around 7, went back to sleep for another 3 hours. Let the body decide when to get up. Was a little too long I think.Good rest day
Yeah it's alot more enjoyable and better for cardio.
It's so hard to resist heading the ball haha. Would wearing head gear help at all?
Yeah that's right I'm in Aus. We have quite a few Futsal courts nearby that are all Artificial turf and they are not enclosed so you can play year round.
We just book them amongst some friends and play each week.
LevButlerov
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good sleep
They have those pitches in england, obviously the weathers not as nice, but at least you can play...no outdoor football in Canada for half the year though.
There are head gear stuff you can wear, but its not really effective, might soften the blow a bit.
Australia seems like a great place to live, like Canada but with better weather
Yeah I've heard Canada is great, except the extreme cold. I wouldn't be able to handle that!They have those pitches in england, obviously the weathers not as nice, but at least you can play...no outdoor football in Canada for half the year though.
There are head gear stuff you can wear, but its not really effective, might soften the blow a bit.
Australia seems like a great place to live, like Canada but with better weather
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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 gym today. Slightly later then I would normally go as I had to organise to get the kids ready and dropped off to school. Was happy to know the gym isn't very busy mid morning. Got in a Push session, shoulder was fine, been worried going into it since I felt the sharp pain in my last push session. Legs were a little sore from previous leg day and soccer and took a couple of minutes to get going on the treadmill.
My energy levels have been great for last few days, been doing a fair amount of work around the house and in the backyard and haven't had any mid day energy crashes. Finally finished shovelling all the dirt for the garden, took me 3 days!
Happy with the Reta dosage, food noise all but gone, needing to remember to eat meals at normal intervals whilst still being able to consume food when I do get to it without any issue.
Had the in-laws over and I had bought some prawns so decided to whip up a nice meal for us all. Totally winged it but turned out amazing!
Diet
Meal 1: Protein shake, eggs and avocado for breakfast.
Meal 2: Lean beef mince and bulgur wheat rice, topped with mustard and pickles.
Meal 3: Chilli tomato prawns with bulgur wheat rice and salad.
Snack 1: Store bought protein yoghurt.
Snack 2: Chobani low fat greek yoghur with strawberry, blueberry and walnuts.
Macros: 1778 calories - 248g Protein - 70g Carbs - 53g fats
Bonus pic:
Dinner (Meal 3): 400g Prawns cooked in homemade garlic chilli tomato sauce, 1 cup Bulgur wheat rice, salad
Exercise
Push B session. 30 min on treadmill. More shovelling soil in the garden.
Machine reverse fly:
30kg x 15
30kg x 15
35kg x 13 - To failure
Chest press machine:
55kg x 15
55kg x 15
62.5kg x 15
Incline Dumbbell Press:
35kg x 15 - (17.5kg DB)
40kg x 15 - (20kg DB)
40kg x 15
Seated Dumbbell Lat raises:
14kg x 15 - (7kg DB)
14kg x 15
14kg x 18
Tricep straight bar pushdown:
20kg x 15
22.5kg x 15
25kg x 15
Treadmill:
Time: 30 min 4 sec
Incline: 6 incline
Speed: 6km/hr
Distance 3.0km
Sleep
8:01 min sleep. 0.8 events/hr using CPAP machine.
Perfect 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
I was shopping at Aldi today and noticed that they sell Multi vitamins and Fish oil tablets. Does anybody know if these are any good, in comparison to what I am currently taking.
My current Multi-v:
Aldi Multi-v:
My current fish oil:
Aldi fish oil:
@LevButlerov @Allupfromhere @HarleyGuy @waggat
My current Multi-v:
Aldi Multi-v:
My current fish oil:
Aldi fish oil:
@LevButlerov @Allupfromhere @HarleyGuy @waggat
I’d need to see your EPA/DHA ratio on the current fish oil.
If your diet is varied and in check either of those multi vitamins is fine.
I’d add some extra vitamin C and D.
Interesting. I've seen them selling some workout type supps. To me those look fine and it would depend on the cost. Only thing I noticed is the EPA / DHA ratio of the fish oil is slightly out compared to standard.
Fantastic looking dish there bro
. Good to see the shoulder is less problematic now and not impacting those push sessions. Love how you are consistently under 100kg now and not yo-yo ing around. Shows things are very nicely dialled in.
For some reason the bottle doesn't have it but I found it on the website.
I take additional vitamin D at the moment but I'll add some vitamin C. Thanks brother.
My weight never fluctuates throughout the week because I only jump on the scales on Monday morningsFantastic looking dish there bro
better for my mental health that way haha
LevButlerov
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I'm tno sure the ingredients are fine but the brands I dont know tbh
LevButlerov
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top energy levels is what we want
pushing hard with chest press 62s
Go with the Aldi fish oil. Higher EPA/DHA ratio for inflammation, etc.
Well that is fair enough brother, and very understandableMy weight never fluctuates throughout the week because I only jump on the scales on Monday mornings
Swisse Super Strength Fish Oil
i got the super strength swisse one 2000mg per cap
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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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A big day today, got the kids off to school in morning then hit the gym for a Pull session with 40min on the treadmill.
Had some more work to do around the house, stepped out briefly to grab some supplies from bunnings.
Spent the afternoon playing in the backyard with the kids. Put the daughter to sleep and then headed out for soccer again tonight! Big day for cardio! Will be sleeping like a baby tonight!
Diet
Meal 1: Protein shake, eggs and avocado for breakfast.
Meal 2: Lean beef mince and bulgur wheat rice, topped with mustard and pickles.
Meal 3: Rump steak with spud lite potatoes and pickles.
Snack 1: Protein yoghurt.
Snack 2: Protein yoghurt, banana and walnuts for post soccer snack.
Macros: 1774 calories - 203g Protein - 84g Carbs - 63g fats
Bonus pic:
Breakfast (Meal 1): 220g egg whites, 1 whole egg, tomatoes and onions (omlette), with avocado and sprinkle of cayenne pepper.
Exercise
Pull B session. 40 min on treadmill. 90min Soccer in evening.
Dopped down the weight slightly on pull ups, plan to do this more frequently to get to trying to do unassisted pull ups.
Assisted Pull Up:
50kg x 10
50kg x 8
50kg x 8
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 15
Barbell Bicep Curl:
15kg x 15
17.5kg x 15
20kg x 14
Treadmill:
Time: 40 min 3 sec
Incline: 6 incline
Speed: 6km/hr
Distance: 4.0km
Sleep
7:50 min sleep. 3.7 events/hr using CPAP machine.
Good sleep. Event numbers up quite a bit though!
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
Beast day!
Great update again brother. Love reading this log. By logging even a cardio type day the insight we get gives a fantastic overall perception of how things are going. Please keep it up
LevButlerov
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good day today
as always love your steps killing it
Thanks brother
Thanks brother. I appreciate you Legend!Great update again brother. Love reading this log. By logging even a cardio type day the insight we get gives a fantastic overall perception of how things are going. Please keep it up
Thanks bro!good day today
Love how every update you seem to be crushing it, being below 100kg is such a good feeling once u do it, never get above 100kg again unless you are absolutely jacked my bro
Haha thanks bro. Yeah I never want to be that fat again! I might want to get jacked thoughLove how every update you seem to be crushing it, being below 100kg is such a good feeling once u do it, never get above 100kg again unless you are absolutely jacked my bro
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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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Woke up feeling pretty tired from soccer last night. Got the kids ready for school with the help of my wife and then dropped them off to school before hitting the gym for Leg day! Feet were feeling sore but I made sure to do plenty of stretching before getting into the iron!
Ordered a trampoline for my daughter and spent an hour or so putting that together, had a follow up appointment for my wife with the surgeon and everything seems to be looking good so far. Some follow up tests will confirm but recovery has been well and hopefully I wont need to take too much more time off work, still have a few days off to spend the long weekend at home.
Energy levels were a little flat this afternoon, I didn't get much sleep last night due to the late finish at soccer, so that could be why. Rest day tomorrow though so I'll try and have a sleep in!
Diet
Meal 1: Protein shake, eggs and avocado for breakfast.
Meal 2: Lean beef mince and bulgur wheat rice, topped with mustard and pickles.
Meal 3: Lean beef mince with spud lite potatoes and pickles.
Snack 1: Protein yoghurt.
Snack 2: Protein yoghurt, strawberry, blueberry and walnuts for post soccer snack.
Macros: 1609 calories - 207g Protein - 63g Carbs - 54g fats
Bonus pic:
Dinner (Meal 3): 250g Lean beef mince, 280g Spud lite potatoes, broccolini with some Franks red hot sauce.
Exercise
Leg day. 30 min on treadmill.
Another PB for Leg press, started my first set at a higher weight then I was planning on so I thought fuck it ill go higher. Wasn't too difficult, able to complete a full set of 15.
Leg extensions:
20kg x 15 - Warmup
47.5kg x 15
55kg x 15
62.5kg x 15
Squat:
0kg x 12 Bar only
40kg x 12
50kg x 12
60kg x 12
Leg Press:
110kg x 15
120kg x 15
130kg x 15
Hamstring curls:
25kg x 15
30kg x 15
Calf extensions:
70kg x 15
70kg x 15
Treadmill:
30 min 3 sec 6 incline - 6km/hr - 3.0
Sleep
7:00 min sleep. 1.2 events/hr using CPAP machine.
Only 7 hours sleep, but event numbers back down again which is good.
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
Glad to hear things are looking positive for your wife
Only having 1.2 events / hour on the cpap is looking really good, usually you were at 2-3, as you lose weight hopefully we can get that down alot more
Another solid day in the bag! Good food, good workout, productive at home...and glad to hear the wife's recovery os going well
Got things in a nice groove brother. Solid leg workout that had really nice volume. I do love that the initial wariness and concern in the gym, has been replaced with a confidence and air of "getting the job done" attitude of it being a regular and complete part of your normal routine. Big steps King
Loving the progression on the squats mate great work!
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EVO family supportThanks bro!
Thanks brother. Been a stressful couple of weeks.Glad to hear things are looking positive for your wife
Only having 1.2 events / hour on the cpap is looking really good, usually you were at 2-3, as you lose weight hopefully we can get that down alot more
Yeah the event numbers are a little strange. Not sure how or why they fluctuate. Trying to find some correlations but sometimes it doesn't make sense.
Thank you brother. I appreciate it.Another solid day in the bag! Good food, good workout, productive at home...and glad to hear the wife's recovery os going well
Thanks brother. I've come along way with the help of my EVO brothers!Got things in a nice groove brother. Solid leg workout that had really nice volume. I do love that the initial wariness and concern in the gym, has been replaced with a confidence and air of "getting the job done" attitude of it being a regular and complete part of your normal routine. Big steps King
Thanks brother! I'm enjoying the squats.
Well done on cracking the 100 club brother! Just caught up and saw those vitamins too from Aldi. I didn't even know they had that sort of stuff. Ill have to go sus them out for myself when im back home.
How long have you been on 4mg for now roughly you think for @ZenithHealth reta?
Thanks bro! Finally in double digits, hopefully for the long run!
Yeah I was really suprised myself when I seen them! It's become a habit recently scouring the supplement/health food section whenever I do grocery shopping. Amazing how most of the stuff is actually rubbish too lol.
I only upped my dose to 4mg a few weeks ago. Been on 3mg for about Since December and it was sufficient at that dosage.
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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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Planned rest day today from the gym after completing my PPL split, had soccer twice this week and legs definitely needed the rest. A very lazy day. We had visitors of friends and family coming over throughout the day and so very little exercise.
Diet was good and controlled though, stuck to the usual meals and meal preps. Bought some charcoal chicken for dinner. I did have a naughty treat though tonight. My sister in law made some "healthy" sourdough choc chip cookies, I got the recipe from her so I could calculate the calories.
I have an early start tomorrow morning, got sucked into accepting an invitation to play Basketball with some family/friends. Not a big fan of basketball, I always jar my thumb whenever I try to play. But It will be great cardio and make up for what was missed today!
Energy levels were okay, a small dump just before lunchtime, and did feel some strange light headedness, I had a snack (yoghurt) and sat around for abit and seemed to be fine after that.
Diet
Meal 1: Eggs and avocado for breakfast.
Meal 2: Lean beef mince and bulgur wheat rice, topped with mustard and pickles.
Meal 3: 1/2 Charcoal chicken with cabbage salad.
Snack 1: Protein yoghurt.
Snack 2: Protein yoghurt, strawberry, blueberry and walnuts.
Snack 2: 2 Homemade Sourdough choc chip cookies.
Macros: 1900 calories - 234g Protein - 59g Carbs - 80g fats
Bonus pic:
Snack 2: 150g Chobani light greek yoghurt, 80g frozen strawberries, 80g frozen blueberries, 20g walnuts. Plus 2 Sourdough choc chip cookies.
Exercise
Rest day. No gym. Very little physical activity.
Sleep
9:02 min sleep. 5.4 events/hr using CPAP machine.
Nice sleep in this morning but event numbers very high! Baffled as to why!
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
Great update of what was quite a restful day. Sourdough cookies sound delicious I have to say
. Basketball always caused chaos for my knees. Not to mention it's the one sport I fail at dismally. Can't shoot for shit .Enjoy the rest of your weekend brother
I'm terrible at it too hahaGreat update of what was quite a restful day. Sourdough cookies sound delicious I have to say
Enjoy the rest of your weekend brother
Great sleep, solid recovery day for sure
LevButlerov
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nice
good clean day but the sourdough cookies now I want them lol
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 99.3kg (20/04) (-23.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Had a pretty full on day today. Got up real early and got into the gym for a Push session, didn't jump on the treadmill as I had Basketball planned with some mates, so I headed there straight after and had a 2hour game of BBall, fair to say I got a decent amount of cardio done! Was a great run out, didn't end up jarring my thumb for the first time, but did have a little trip over and got some soreness in the hip and thigh, expect there is probably some bruising.
Took the family out during the day, went for a little walk, did some shopping and took the kids to the park to let them release some steam! Got some meal preps done, and the we had some friends over in the arvo and spent the evening playing some board games as a family.
Had a big crash after getting back from our outing, which was expected because I had a late night, really struggled to get to sleep and had to get up early. I was planning to have an early night tonight, but that hasn't gone to plan!
Diet
Meal 1: Eggs and avocado for breakfast.
Meal 2: Lean beef mince and bulgur wheat rice, topped with mustard and pickles.
Meal 3: Lean beef mince, spud lite potatoes with cabbage salad.
Snack 1: Protein yoghurt.
Snack 2: 2 Homemade Sourdough choc chip cookies and walnuts.
Macros: 1617 calories - 198g Protein - 70g Carbs - 54g fats
Bonus pic:
Dinner (Meal 3): 250g Lean beef mince, 275g Spud lite potatoes, cabbage salad.
Meal preps ready for next few days:
1kg Chicken mince, 500g winter vege mix, taco seasoning, 2 cups Bulgur wheat rice. (divided into 4 servings)
Exercise
Push A session. 2 hours basketball (30min after gym sesh). Went for a short afternoon walk.
Struggled again with the last set of bench press at 60kg.
Bench Press:
20kg x 15 BB only warmup
50kg x 15
50kg x 12
60kg x 6 - To failure
Chest fly machine:
40kg x 15
40kg x 15
45kg x 15
Shoulder press Machine:
25kg x 12
30kg x 12
Upright Rows:
20kg x 15 - (20kg BB)
20kg x 15
DB Shoulder shrugs:
20kg x 15 - (20kg DB)
20kg x 15
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 11
Sleep
7:02 min sleep. 0.9 events/hr using CPAP machine.
Event numbers down, but very poor sleep. 7 hours on machine but struggled to get to sleep and a lot of tossing and turning throughout the night.
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
Nice push routine in the gym, the increae on 60kg will come brother, just stick to your training schedule, it'll come. Marathon not a sprint.
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 99.3kg (20/04) (-23.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Had a pretty full on day today. Got up real early and got into the gym for a Push session, didn't jump on the treadmill as I had Basketball planned with some mates, so I headed there straight after and had a 2hour game of BBall, fair to say I got a decent amount of cardio done! Was a great run out, didn't end up jarring my thumb for the first time, but did have a little trip over and got some soreness in the hip and thigh, expect there is probably some bruising.
Took the family out during the day, went for a little walk, did some shopping and took the kids to the park to let them release some steam! Got some meal preps done, and the we had some friends over in the arvo and spent the evening playing some board games as a family.
Had a big crash after getting back from our outing, which was expected because I had a late night, really struggled to get to sleep and had to get up early. I was planning to have an early night tonight, but that hasn't gone to plan!
Diet
Meal 1: Eggs and avocado for breakfast.
Meal 2: Lean beef mince and bulgur wheat rice, topped with mustard and pickles.
Meal 3: Lean beef mince, spud lite potatoes with cabbage salad.
Snack 1: Protein yoghurt.
Snack 2: 2 Homemade Sourdough choc chip cookies and walnuts.
Macros: 1617 calories - 198g Protein - 70g Carbs - 54g fats
View attachment 221161View attachment 221160View attachment 221165View attachment 221159View attachment 221164
Bonus pic:
Dinner (Meal 3): 250g Lean beef mince, 275g Spud lite potatoes, cabbage salad.
View attachment 221158
Meal preps ready for next few days:
1kg Chicken mince, 500g winter vege mix, taco seasoning, 2 cups Bulgur wheat rice. (divided into 4 servings)
View attachment 221163
Exercise
Push A session. 2 hours basketball (30min after gym sesh). Went for a short afternoon walk.
Struggled again with the last set of bench press at 60kg.
Bench Press:
20kg x 15 BB only warmup
50kg x 15
50kg x 12
60kg x 6 - To failure
Chest fly machine:
40kg x 15
40kg x 15
45kg x 15
Shoulder press Machine:
25kg x 12
30kg x 12
Upright Rows:
20kg x 15 - (20kg BB)
20kg x 15
DB Shoulder shrugs:
20kg x 15 - (20kg DB)
20kg x 15
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 11
View attachment 221162
Sleep
7:02 min sleep. 0.9 events/hr using CPAP machine.
Event numbers down, but very poor sleep. 7 hours on machine but struggled to get to sleep and a lot of tossing and turning throughout the night.
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
Great update on the rest of your day Legend, apart from the tumble looks like it was pretty awesome
Yeah, you'll have that 60kg up to 15 reps in no time
So,
The real question is,
Who won the board games?
Pure Domination by yours truly I hope.
LevButlerov
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1kg chicken looks nice
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 99.3kg (20/04) (-23.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Had a pretty full on day today. Got up real early and got into the gym for a Push session, didn't jump on the treadmill as I had Basketball planned with some mates, so I headed there straight after and had a 2hour game of BBall, fair to say I got a decent amount of cardio done! Was a great run out, didn't end up jarring my thumb for the first time, but did have a little trip over and got some soreness in the hip and thigh, expect there is probably some bruising.
Took the family out during the day, went for a little walk, did some shopping and took the kids to the park to let them release some steam! Got some meal preps done, and the we had some friends over in the arvo and spent the evening playing some board games as a family.
Had a big crash after getting back from our outing, which was expected because I had a late night, really struggled to get to sleep and had to get up early. I was planning to have an early night tonight, but that hasn't gone to plan!
Diet
Meal 1: Eggs and avocado for breakfast.
Meal 2: Lean beef mince and bulgur wheat rice, topped with mustard and pickles.
Meal 3: Lean beef mince, spud lite potatoes with cabbage salad.
Snack 1: Protein yoghurt.
Snack 2: 2 Homemade Sourdough choc chip cookies and walnuts.
Macros: 1617 calories - 198g Protein - 70g Carbs - 54g fats
View attachment 221161View attachment 221160View attachment 221165View attachment 221159View attachment 221164
Bonus pic:
Dinner (Meal 3): 250g Lean beef mince, 275g Spud lite potatoes, cabbage salad.
View attachment 221158
Meal preps ready for next few days:
1kg Chicken mince, 500g winter vege mix, taco seasoning, 2 cups Bulgur wheat rice. (divided into 4 servings)
View attachment 221163
Exercise
Push A session. 2 hours basketball (30min after gym sesh). Went for a short afternoon walk.
Struggled again with the last set of bench press at 60kg.
Bench Press:
20kg x 15 BB only warmup
50kg x 15
50kg x 12
60kg x 6 - To failure
Chest fly machine:
40kg x 15
40kg x 15
45kg x 15
Shoulder press Machine:
25kg x 12
30kg x 12
Upright Rows:
20kg x 15 - (20kg BB)
20kg x 15
DB Shoulder shrugs:
20kg x 15 - (20kg DB)
20kg x 15
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 11
View attachment 221162
Sleep
7:02 min sleep. 0.9 events/hr using CPAP machine.
Event numbers down, but very poor sleep. 7 hours on machine but struggled to get to sleep and a lot of tossing and turning throughout the night.
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
i like your meal prep super pro! @kamsikazee
Thanks brother! Will continue to persevere!Nice push routine in the gym, the increae on 60kg will come brother, just stick to your training schedule, it'll come. Marathon not a sprint.
Great update on the rest of your day Legend, apart from the tumble looks like it was pretty awesome
Thanks bro! I will keep pushing until I get there!
My eldest son took the crown! We tried a new pokemon variation of monopoly for the first time, the rules are very different to the traditional game. I should of won but got too competitive and made a tactical error.
Thanks brother! Loving this recent additional to the meal prep roulette!1kg chicken looks nice
60kg for 6 is solid. Session’s looking really consistent too—steps and food are clearly dialed in. Keep that up and 90kg will come quick! You are absolutely killing it.
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 99.3kg (20/04) (-23.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Had a pretty full on day today. Got up real early and got into the gym for a Push session, didn't jump on the treadmill as I had Basketball planned with some mates, so I headed there straight after and had a 2hour game of BBall, fair to say I got a decent amount of cardio done! Was a great run out, didn't end up jarring my thumb for the first time, but did have a little trip over and got some soreness in the hip and thigh, expect there is probably some bruising.
Took the family out during the day, went for a little walk, did some shopping and took the kids to the park to let them release some steam! Got some meal preps done, and the we had some friends over in the arvo and spent the evening playing some board games as a family.
Had a big crash after getting back from our outing, which was expected because I had a late night, really struggled to get to sleep and had to get up early. I was planning to have an early night tonight, but that hasn't gone to plan!
Diet
Meal 1: Eggs and avocado for breakfast.
Meal 2: Lean beef mince and bulgur wheat rice, topped with mustard and pickles.
Meal 3: Lean beef mince, spud lite potatoes with cabbage salad.
Snack 1: Protein yoghurt.
Snack 2: 2 Homemade Sourdough choc chip cookies and walnuts.
Macros: 1617 calories - 198g Protein - 70g Carbs - 54g fats
View attachment 221161View attachment 221160View attachment 221165View attachment 221159View attachment 221164
Bonus pic:
Dinner (Meal 3): 250g Lean beef mince, 275g Spud lite potatoes, cabbage salad.
View attachment 221158
Meal preps ready for next few days:
1kg Chicken mince, 500g winter vege mix, taco seasoning, 2 cups Bulgur wheat rice. (divided into 4 servings)
View attachment 221163
Exercise
Push A session. 2 hours basketball (30min after gym sesh). Went for a short afternoon walk.
Struggled again with the last set of bench press at 60kg.
Bench Press:
20kg x 15 BB only warmup
50kg x 15
50kg x 12
60kg x 6 - To failure
Chest fly machine:
40kg x 15
40kg x 15
45kg x 15
Shoulder press Machine:
25kg x 12
30kg x 12
Upright Rows:
20kg x 15 - (20kg BB)
20kg x 15
DB Shoulder shrugs:
20kg x 15 - (20kg DB)
20kg x 15
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 11
View attachment 221162
Sleep
7:02 min sleep. 0.9 events/hr using CPAP machine.
Event numbers down, but very poor sleep. 7 hours on machine but struggled to get to sleep and a lot of tossing and turning throughout the night.
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
LevButlerov
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Head Moderator
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EVO V.I.P.
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awesome
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 98.2kg (27/04) (-24.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Woke up this morning still feeling a little ginger from basketball but lucky nothing serious. Got into the gym for a pull session and finished off on the treadmill.
Today was the last day of my leave, back to work tomorrow, had some work to do around the house and some family over to visit later in the afternoon for a BBQ.
Weekly weigh in today and I am still in the double digits with no intention on looking back! Another drop on the scales, moving closer towards the goal!
Last week: 99.3kg (20/04/26)
Today: 98.2kg (-1.1 kg)
Diet
Decided to have a cheat/refeed day today and not track food, thought I would reward myself for keeping the weight down and being safe from not creeping back above 100 again! Nothing outrageous, quite controlled. I did a 20hr fast, having my first and only main meal in the late evening, some bbq meats (lamb backstrap, chicken thigh, lean beef skewers) with some rice, dips and bread. Had some snacks later in the evening in the form a couple of cookies and some fruits (apple, mandarins and kiwi)
Macros: Untracked today
Bonus pics:
Was too excited to eat forgot to take photos initially but got a picture of the second round of cooking on the bbq, what was left over and the lean beef mince skewers to meal prep for dinners for the next few day.
Exercise
Pull A session, 30min treadmill in gym.
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 14
Hammer Curl:
9kg x 15
9kg x 15
9kg x 15
Treadmill:
Time: 30 min 4 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0
Sleep
8:21 min sleep. 0.5 events/hr using CPAP machine.
Excellent sleep. Good amount and events nice and low!
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
Dig in guy formerly referred to as big fella (me too) lol. 98kg damn bro, your consistency is very inspiring. Keen to see an update pic soon mate!
Food looks amazing brother, and super well done on balancing out how to incorporate it into your day. Everything you do has purpose and poise now. Killing it King
LevButlerov
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love this cheat
if it had bbq its a win!
Thanks brother
It definitely hit the spot.love this cheat
Thanks legendFood looks amazing brother, and super well done on balancing out how to incorporate it into your day. Everything you do has purpose and poise now. Killing it King
It was a good day!
LevButlerov
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Head Moderator
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niceIt definitely hit the spot.
Food looks great mate, nothing wrong with having a cheat meal every now and again!
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 98.2kg (27/04) (-24.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Started off the day right, got into the gym for a leg workout, but didn't have enough to follow it up with any cardio. Back to work today and it was a nice and quiet day, which I used wisely to get in plenty of steps, it turned out to be a very big day cardio wise as I had soccer in the evening!
Felt really good today, energy levels were good throughout.
Meal preps helped to keep the diet in check.
Diet
Macros: 1,644 Calories, 225g Protein, 58g Carbs, 52g Fats.
Meal 1: Protein shake, eggs and avocado
Meal 2: Chicken mince stir fry and Bulgur wheat rice
Meal 3: Lean beef mince, chicken thigh, Bulgur wheat rice and salad.
Snack 1: Protein yoghurt.
Snack 2: Light greek yoghurt, blueberries, strawberries and walnuts.
Bonus pics:
Dinner (Meal 3) 250g lean beef mince, 50g chicken thigh, 1/2 cup bulgur wheat rice, salad.
Exercise
Leg extension:
20kg x 15 - Warmup
47.5kg x 15
55kg x 15
62.5kg x 15
Squat:
0kg x 12 - Bar only
40kg x 12
50kg x 12
60kg x 12
Leg Press:
110kg x 15
120kg x 15
130kg x 15
Hamstring curls:
25kg x 15
30kg x 15
Calf extensions:
70kg x 15
70kg x 15
Sleep
8:28 min sleep. 6.3 events/hr using CPAP machine.
Good amount of sleep but event up pretty high!
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
Beast!
How you finding the elite gut health mate? Did you have digestive issues before?
Nice quick update brother. Solid leg workout again and soccer has you incorporating your cardio quite nicely. Rolling nicely legend.
LevButlerov
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60s squats and 130 leg press you're killing it now
@kamsikazee always can depend on you to put together an incredible update. I like the supplement list. You definitely have all your bases covered.
Bros, the beef mince looks fantastic. Hell yeah I love that type of meal. I got to show that to my wife. @kamsikazee
Thanks for updating us on what you're using. @kamsikazee 4 mg of RETA is a pretty strong dose. But it seems to be working for you.
Started off the day right, got into the gym for a leg workout, but didn't have enough to follow it up with any cardio. Back to work today and it was a nice and quiet day, which I used wisely to get in plenty of steps, it turned out to be a very big day cardio wise as I had soccer in the evening!
Enough what?
Enough what?
@kamsikazee the sleep stuff is really cool. What do you think is causing the events to be higher when you're sleeping? Is something bothering you?
I have been taking Digestive Enzymes and probiotics before running them. Haven't really noticed much difference tbh. I've also read the oral BPC isnt really effective. How about you?
Slowly getting it up!60s squats and 130 leg press you're killing it now
Wouldn't be possible without the help of the EVO fam!
Yeah my mistake was starting high early, I was on 3mg since December. Recently bumped up to help with food noise.
Killing the cardio on Soccer days. Got another game tomorrow night tooNice quick update brother. Solid leg workout again and soccer has you incorporating your cardio quite nicely. Rolling nicely legend.
Time. Poor time management, was my first day back at work after some time off, slept a little later then I would have liked, and prioritised getting enough sleep.
Thats what I am trying to work out. Possibly some anxiety getting back to work after some time off.
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 98.2kg (27/04) (-24.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Had a rest day today from the gym, much needed. Woke up this morning with some sore knees. The big day of cardio with legs, walking and soccer took its toll. Just some short walking today, nothing extreme. I have soccer again tomorrow and will be back in the gym so hopefully another decent day for cardio.
Everything else fairly good, energy levels constant throughout the day, no crashes.
Had some good sleep last night, felt nice and fresh in the morning.
Diet is pretty much locked in and overall calories are quite low sitting around the 1600 mark. Wondering if I need to add anything and bump it up at all, perhaps a slice of toast with post workout breakfast, I am slowly getting closer to my goal and want to put together a plan on how to land, like what to do with Reta dosage and calories. I will get a DEXA scan done closer to the goal and see if body fat is still high, maybe I need to move the goal posts (lower weight goal). I would really appreciate some advice on how to best approach it.
Diet
Macros: 1,564 Calories, 213g Protein, 57g Carbs, 49g Fats.
Meal 1: Protein shake, eggs and avocado
Meal 2: Chicken mince stir fry and Bulgur wheat rice
Meal 3: Lean beef mince, chicken thigh, Bulgur wheat rice and salad.
Snack 1: Protein yoghurt.
Snack 2: Light greek yoghurt, blueberries, strawberries and walnuts.
Bonus pics:
Dinner (Meal 3) 250g lean beef mince, 1/2 cup bulgur wheat rice, Chilli pepper and salad.
Exercise
Rest day, no gym. Just some light walking.
Sleep
7:48 min sleep. 0.5 events/hr using CPAP machine.
Great sleep, Event numbers back down.
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
Macros solid, dinner looks fantastic 
You're hitting the hell out of this training. I like the leg work. I like the hamstring curls as well. @kamsikazee
Doing fantastically well brother. If your weight is slowly dropping I wouldn't adjust at all. Got to be a bit patient with things. At 6' and lifting you are re-comping whilst losing body fat and that is a large amount of muscle area. Get the Dexa sooner and this will allow you to see if your process in working, which I firmly believe it is. Hold the course legend, you've got this in spades
yep i see A LOT of logs with an impressive supplement list!
Massive steps brother!! Impressive.
Great to see energy is up and about on the low cals.
Soccer is a fun way to get cardio in for sure!
Thanks brother
Thanks for the advice brother, appreciate it!Doing fantastically well brother. If your weight is slowly dropping I wouldn't adjust at all. Got to be a bit patient with things. At 6' and lifting you are re-comping whilst losing body fat and that is a large amount of muscle area. Get the Dexa sooner and this will allow you to see if your process in working, which I firmly believe it is. Hold the course legend, you've got this in spades
I'll keep things the way they are.Similar threads
