Approved Log My Retatrutide Cutting Cycle log

[ch4nce13]

Planned Cycle:

Start at .5mg or 1mg (2-4weeks)
Move to 2mg and hopefully max at 4mg.
Weight/ History

Height: 6.0ft
2025- 336.6lbs, started carnivore diet. Cut out garbage food and pop. Dropped to 305lbs.
2026- Started in the gym in feb, started counting calories with help from chatgpt. Down to 279lbs now. Weight does fluctuate a bit.
Goal weight is 220lbs.

Daily food:
morning- big coffee with creamer and scoop of allmax iso flex 220-270kcal 25g protien
Lunch-
kirkland Greek yogurt (¾ cup): ~100 kcal, 15g protein
1 scoop protein: ~120 kcal, 25g protein
Kirkland rolled whole wheat Oats (¾ cup dry): ~225 kcal, 8g protein
Kirkland frozen Berries (½ cup): ~40 kcal
Kirkland Chia seeds (1 tbsp): ~60 kcal, 2g protein, 4g fat
Adams natural Peanut butter (1 tbsp): ~95 kcal, 4g protein, 8g fat
Subtotal: ~640 kcal
Protein: ~54g
Dinner:
Potatoes (300g): ~230 kcal
Chicken drumsticks (3): ~300–350 kcal OR pork chop (8oz): ~450 kcal
Eggs (2): ~140 kcal, 12g protein, 10g fat
Egg whites (1 cup): ~130 kcal, 26g protein
Whole wheat Bread (2 slices): ~160 kcal
Subtotal:
With chicken: ~960 kcal
With pork: ~1,060 kcal
Protein: ~70–90g
Snacks:
apple/ banana/ pickles

Daily Total Estimate
Calories: ~2,000 – 2,150 kcal
Protein: ~140 – 160g
Carbs: ~180 – 220g
Fat: ~50 – 70g

Supps/Medications
Allmax iso flex
Mens one a day multi vitamin
pre workout
4 scoops of allmax creatine daily
Kirkland Omega 3 pill x2 daily
Dexilant (acid reflux) (very minimal now due to lifestyle change)
Gabapentin (bad back) lowering dosages as back hurts less since I've lost a bunch of weight and strength training
Sleep apnea (have machine)

Workout plan
gym 6 days a week. (workout does change some days as I workout with a buddy)

Saturday – Chest + Triceps (Heavy)
Smith machine bench press – 4 sets
Incline Dumbbell Press – 3 sets
Chest Fly (machine or dumbbell) – 3 sets
Tricep Pushdowns – 3 sets
Overhead Tricep Extension – 3 sets

Sunday – Back + Biceps (Heavy)
Lat Pulldown or Pull-ups – 4 sets
Seated Row – 3 sets
Single-arm Dumbbell Row – 3 sets
Face Pulls – 3 sets (important for shoulders)
Barbell or Dumbbell Curls – 3 sets

Monday – Light Cardio + Light Legs (Keep it light)
Leg Press – 3 sets (not max effort)
Leg Curl – 3 sets
Calf Raises – 3 sets
20–30 min walking / incline treadmill

Tuesday – Chest + Triceps (Moderate + Shoulders)
Smith Machine Incline Press or Flat – 3 sets
Dumbbell Press – 3 sets
Lateral Raises – 4 sets
Tricep Pushdowns – 3 sets
Dips (optional) – 2–3 sets

Wednesday – Back + Biceps (Moderate)
Lat Pulldown – 3 sets
Row variation – 3 sets
Rear Delt Fly – 3 sets
Hammer Curls – 3 sets
Preacher or Cable Curl – 3 sets

Thursday – Legs (Hard Day)
Squat or Leg Press – 4 sets
Romanian Deadlift – 3 sets
Leg Curl – 3 sets
Leg Extension – 3 sets
Calf Raises – 4 sets

 

[LevButlerov]

Planned Cycle:

Start at .5mg or 1mg (2-4weeks)
Move to 2mg and hopefully max at 4mg.
Weight/ History

Height: 6.0ft
2025- 336.6lbs, started carnivore diet. Cut out garbage food and pop. Dropped to 305lbs.
2026- Started in the gym in feb, started counting calories with help from chatgpt. Down to 279lbs now. Weight does fluctuate a bit.
Goal weight is 220lbs.

Daily food:
morning- big coffee with creamer and scoop of allmax iso flex 220-270kcal 25g protien
Lunch-
kirkland Greek yogurt (¾ cup): ~100 kcal, 15g protein
1 scoop protein: ~120 kcal, 25g protein
Kirkland rolled whole wheat Oats (¾ cup dry): ~225 kcal, 8g protein
Kirkland frozen Berries (½ cup): ~40 kcal
Kirkland Chia seeds (1 tbsp): ~60 kcal, 2g protein, 4g fat
Adams natural Peanut butter (1 tbsp): ~95 kcal, 4g protein, 8g fat
Subtotal: ~640 kcal
Protein: ~54g
Dinner:
Potatoes (300g): ~230 kcal
Chicken drumsticks (3): ~300–350 kcal OR pork chop (8oz): ~450 kcal
Eggs (2): ~140 kcal, 12g protein, 10g fat
Egg whites (1 cup): ~130 kcal, 26g protein
Whole wheat Bread (2 slices): ~160 kcal
Subtotal:
With chicken: ~960 kcal
With pork: ~1,060 kcal
Protein: ~70–90g
Snacks:
apple/ banana/ pickles

Daily Total Estimate
Calories: ~2,000 – 2,150 kcal
Protein: ~140 – 160g
Carbs: ~180 – 220g
Fat: ~50 – 70g

Supps/Medications
Allmax iso flex
Mens one a day multi vitamin
pre workout
4 scoops of allmax creatine daily
Kirkland Omega 3 pill x2 daily
Dexilant (acid reflux) (very minimal now due to lifestyle change)
Gabapentin (bad back) lowering dosages as back hurts less since I've lost a bunch of weight and strength training
Sleep apnea (have machine)

Workout plan
gym 6 days a week. (workout does change some days as I workout with a buddy)

Saturday – Chest + Triceps (Heavy)
Smith machine bench press – 4 sets
Incline Dumbbell Press – 3 sets
Chest Fly (machine or dumbbell) – 3 sets
Tricep Pushdowns – 3 sets
Overhead Tricep Extension – 3 sets

Sunday – Back + Biceps (Heavy)
Lat Pulldown or Pull-ups – 4 sets
Seated Row – 3 sets
Single-arm Dumbbell Row – 3 sets
Face Pulls – 3 sets (important for shoulders)
Barbell or Dumbbell Curls – 3 sets

Monday – Light Cardio + Light Legs (Keep it light)
Leg Press – 3 sets (not max effort)
Leg Curl – 3 sets
Calf Raises – 3 sets
20–30 min walking / incline treadmill

Tuesday – Chest + Triceps (Moderate + Shoulders)
Smith Machine Incline Press or Flat – 3 sets
Dumbbell Press – 3 sets
Lateral Raises – 4 sets
Tricep Pushdowns – 3 sets
Dips (optional) – 2–3 sets

Wednesday – Back + Biceps (Moderate)
Lat Pulldown – 3 sets
Row variation – 3 sets
Rear Delt Fly – 3 sets
Hammer Curls – 3 sets
Preacher or Cable Curl – 3 sets

Thursday – Legs (Hard Day)
Squat or Leg Press – 4 sets
Romanian Deadlift – 3 sets
Leg Curl – 3 sets
Leg Extension – 3 sets
Calf Raises – 4 sets

good start to your log thank you for sharing @ch4nce13 please share some pics of you face blurred so we can see your base and understand you, its a must to approve the log

 

[Shakey]

Planned Cycle:

Start at .5mg or 1mg (2-4weeks)
Move to 2mg and hopefully max at 4mg.
Weight/ History

Height: 6.0ft
2025- 336.6lbs, started carnivore diet. Cut out garbage food and pop. Dropped to 305lbs.
2026- Started in the gym in feb, started counting calories with help from chatgpt. Down to 279lbs now. Weight does fluctuate a bit.
Goal weight is 220lbs.

Daily food:
morning- big coffee with creamer and scoop of allmax iso flex 220-270kcal 25g protien
Lunch-
kirkland Greek yogurt (¾ cup): ~100 kcal, 15g protein
1 scoop protein: ~120 kcal, 25g protein
Kirkland rolled whole wheat Oats (¾ cup dry): ~225 kcal, 8g protein
Kirkland frozen Berries (½ cup): ~40 kcal
Kirkland Chia seeds (1 tbsp): ~60 kcal, 2g protein, 4g fat
Adams natural Peanut butter (1 tbsp): ~95 kcal, 4g protein, 8g fat
Subtotal: ~640 kcal
Protein: ~54g
Dinner:
Potatoes (300g): ~230 kcal
Chicken drumsticks (3): ~300–350 kcal OR pork chop (8oz): ~450 kcal
Eggs (2): ~140 kcal, 12g protein, 10g fat
Egg whites (1 cup): ~130 kcal, 26g protein
Whole wheat Bread (2 slices): ~160 kcal
Subtotal:
With chicken: ~960 kcal
With pork: ~1,060 kcal
Protein: ~70–90g
Snacks:
apple/ banana/ pickles

Daily Total Estimate
Calories: ~2,000 – 2,150 kcal
Protein: ~140 – 160g
Carbs: ~180 – 220g
Fat: ~50 – 70g

Supps/Medications
Allmax iso flex
Mens one a day multi vitamin
pre workout
4 scoops of allmax creatine daily
Kirkland Omega 3 pill x2 daily
Dexilant (acid reflux) (very minimal now due to lifestyle change)
Gabapentin (bad back) lowering dosages as back hurts less since I've lost a bunch of weight and strength training
Sleep apnea (have machine)

Workout plan
gym 6 days a week. (workout does change some days as I workout with a buddy)

Saturday – Chest + Triceps (Heavy)
Smith machine bench press – 4 sets
Incline Dumbbell Press – 3 sets
Chest Fly (machine or dumbbell) – 3 sets
Tricep Pushdowns – 3 sets
Overhead Tricep Extension – 3 sets

Sunday – Back + Biceps (Heavy)
Lat Pulldown or Pull-ups – 4 sets
Seated Row – 3 sets
Single-arm Dumbbell Row – 3 sets
Face Pulls – 3 sets (important for shoulders)
Barbell or Dumbbell Curls – 3 sets

Monday – Light Cardio + Light Legs (Keep it light)
Leg Press – 3 sets (not max effort)
Leg Curl – 3 sets
Calf Raises – 3 sets
20–30 min walking / incline treadmill

Tuesday – Chest + Triceps (Moderate + Shoulders)
Smith Machine Incline Press or Flat – 3 sets
Dumbbell Press – 3 sets
Lateral Raises – 4 sets
Tricep Pushdowns – 3 sets
Dips (optional) – 2–3 sets

Wednesday – Back + Biceps (Moderate)
Lat Pulldown – 3 sets
Row variation – 3 sets
Rear Delt Fly – 3 sets
Hammer Curls – 3 sets
Preacher or Cable Curl – 3 sets

Thursday – Legs (Hard Day)
Squat or Leg Press – 4 sets
Romanian Deadlift – 3 sets
Leg Curl – 3 sets
Leg Extension – 3 sets
Calf Raises – 4 sets

Awesoms start to your log. I assume the multi vitamin is kirkland signature? You can up the one a day, since its more of a generalized mutlivitamin. I use the same one and take 6 daily (3 twice daily). You dont have to run 6, but i would up the dose as itll cover you so you dont need to worry about gettinv seperate supps lols for vit c etc.

The kirkland omega 3 fish oils, which one is it? The super concentrate one with 330count is the good one. It has more epa/dha per liquid gel, which is the good stuff. Its got about 3-5x more per gel than the other 2 kirkland options. Lets up you to 2 twice daily.

I see you get some delt work from incline and you do rear delts seperately, but i think you should add in lateral raises to hit your side delts good aswell. Cables, dumbells or machine options are all good.

For your back, thats great your getting less pain but that doesnt mean we cant build some more muscle to support your back and reduce pain quicker. You should add in some deadlifts to strengthen your lower back. Deadlifts and back extensions have helped my 2 herniated discs massively.

And dont forget that organic psyllium husk for when you go on reta.

 

[ch4nce13]

good start to your log thank you for sharing @ch4nce13 please share some pics of you face blurred so we can see your base and understand you, its a must to approve the log

Where should I upload the photo?

 

[ch4nce13]

Awesoms start to your log. I assume the multi vitamin is kirkland signature? You can up the one a day, since its more of a generalized mutlivitamin. I use the same one and take 6 daily (3 twice daily). You dont have to run 6, but i would up the dose as itll cover you so you dont need to worry about gettinv seperate supps lols for vit c etc.

The kirkland omega 3 fish oils, which one is it? The super concentrate one with 330count is the good one. It has more epa/dha per liquid gel, which is the good stuff. Its got about 3-5x more per gel than the other 2 kirkland options. Lets up you to 2 twice daily.

I see you get some delt work from incline and you do rear delts seperately, but i think you should add in lateral raises to hit your side delts good aswell. Cables, dumbells or machine options are all good.

For your back, thats great your getting less pain but that doesnt mean we cant build some more muscle to support your back and reduce pain quicker. You should add in some deadlifts to strengthen your lower back. Deadlifts and back extensions have helped my 2 herniated discs massively.

And dont forget that organic psyllium husk for when you go on reta.

It is indeed the 330count, and thanks dude! I'll look into it, my time is just very limited, I'm at the gym for 4:45am and gotta be at work for 6, I'll try and add some more workouts though

 

[Eddie Haskell]

Where should I upload the photo?

@ch4nce13 you can upload photos here as a reply below, when you type a reply, click Attach Files on the left side of the chat box

 

[Shakey]

Where should I upload the photo?

Just upload right here, they will put your log in mod que for approval and they will change your profile pic for you.

It is indeed the 330count, and thanks dude! I'll look into it, my time is just very limited, I'm at the gym for 4:45am and gotta be at work for 6, I'll try and add some more workouts though

Thats good. Understandable. You said legs are a light day? Maybe squeeze em in there.

 

[ch4nce13]

@ch4nce13 you can upload photos here as a reply below, when you type a reply, click Attach Files on the left side of the chat box

p

 

[Shakey]

Great starter pics bro, your log will probably take around a day to get the approval. I can already see youve made crazy progress so far.

 

[rizzlekdizzle]

I would start you at 2mg Reta brother - you may need to go even higher to chase apetite supressing effects.
Dial the dose in - dial the diet in and you will see the weight fall off

 

[LevButlerov]

Planned Cycle:

Start at .5mg or 1mg (2-4weeks)
Move to 2mg and hopefully max at 4mg.
Weight/ History

Height: 6.0ft
2025- 336.6lbs, started carnivore diet. Cut out garbage food and pop. Dropped to 305lbs.
2026- Started in the gym in feb, started counting calories with help from chatgpt. Down to 279lbs now. Weight does fluctuate a bit.
Goal weight is 220lbs.

Daily food:
morning- big coffee with creamer and scoop of allmax iso flex 220-270kcal 25g protien
Lunch-
kirkland Greek yogurt (¾ cup): ~100 kcal, 15g protein
1 scoop protein: ~120 kcal, 25g protein
Kirkland rolled whole wheat Oats (¾ cup dry): ~225 kcal, 8g protein
Kirkland frozen Berries (½ cup): ~40 kcal
Kirkland Chia seeds (1 tbsp): ~60 kcal, 2g protein, 4g fat
Adams natural Peanut butter (1 tbsp): ~95 kcal, 4g protein, 8g fat
Subtotal: ~640 kcal
Protein: ~54g
Dinner:
Potatoes (300g): ~230 kcal
Chicken drumsticks (3): ~300–350 kcal OR pork chop (8oz): ~450 kcal
Eggs (2): ~140 kcal, 12g protein, 10g fat
Egg whites (1 cup): ~130 kcal, 26g protein
Whole wheat Bread (2 slices): ~160 kcal
Subtotal:
With chicken: ~960 kcal
With pork: ~1,060 kcal
Protein: ~70–90g
Snacks:
apple/ banana/ pickles

Daily Total Estimate
Calories: ~2,000 – 2,150 kcal
Protein: ~140 – 160g
Carbs: ~180 – 220g
Fat: ~50 – 70g

Supps/Medications
Allmax iso flex
Mens one a day multi vitamin
pre workout
4 scoops of allmax creatine daily
Kirkland Omega 3 pill x2 daily
Dexilant (acid reflux) (very minimal now due to lifestyle change)
Gabapentin (bad back) lowering dosages as back hurts less since I've lost a bunch of weight and strength training
Sleep apnea (have machine)

Workout plan
gym 6 days a week. (workout does change some days as I workout with a buddy)

Saturday – Chest + Triceps (Heavy)
Smith machine bench press – 4 sets
Incline Dumbbell Press – 3 sets
Chest Fly (machine or dumbbell) – 3 sets
Tricep Pushdowns – 3 sets
Overhead Tricep Extension – 3 sets

Sunday – Back + Biceps (Heavy)
Lat Pulldown or Pull-ups – 4 sets
Seated Row – 3 sets
Single-arm Dumbbell Row – 3 sets
Face Pulls – 3 sets (important for shoulders)
Barbell or Dumbbell Curls – 3 sets

Monday – Light Cardio + Light Legs (Keep it light)
Leg Press – 3 sets (not max effort)
Leg Curl – 3 sets
Calf Raises – 3 sets
20–30 min walking / incline treadmill

Tuesday – Chest + Triceps (Moderate + Shoulders)
Smith Machine Incline Press or Flat – 3 sets
Dumbbell Press – 3 sets
Lateral Raises – 4 sets
Tricep Pushdowns – 3 sets
Dips (optional) – 2–3 sets

Wednesday – Back + Biceps (Moderate)
Lat Pulldown – 3 sets
Row variation – 3 sets
Rear Delt Fly – 3 sets
Hammer Curls – 3 sets
Preacher or Cable Curl – 3 sets

Thursday – Legs (Hard Day)
Squat or Leg Press – 4 sets
Romanian Deadlift – 3 sets
Leg Curl – 3 sets
Leg Extension – 3 sets
Calf Raises – 4 sets

p

p

Good start to your log welcome fully to the EVO family! @ch4nce13 amazing drop in weight already though! EVO family support!

Food Training
lets bump protein over 200 and keep carbs under 150 and higher fats
Training should be 20-25 reps higher volume hard with cardio

Bloods
do you have bloods done ? please share

Retatrutide dose
Start with 2mgs the dose you start is too low tbh
we have a reta mega thread here
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/

Please share more day to day information with us.

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

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

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

 

[ch4nce13]

I would start you at 2mg Reta brother - you may need to go even higher to chase apetite supressing effects.
Dial the dose in - dial the diet in and you will see the weight fall off

2mg worries me a bit, I just dont wanna deal with the nasty side effects, thats why I was thinking 1mg for 2 weeks then bumping up to 2mg, I just have never taken anything like this

 

[stevesmi]

Planned Cycle:

Start at .5mg or 1mg (2-4weeks)
Move to 2mg and hopefully max at 4mg.
Weight/ History

Height: 6.0ft
2025- 336.6lbs, started carnivore diet. Cut out garbage food and pop. Dropped to 305lbs.
2026- Started in the gym in feb, started counting calories with help from chatgpt. Down to 279lbs now. Weight does fluctuate a bit.
Goal weight is 220lbs.

Daily food:
morning- big coffee with creamer and scoop of allmax iso flex 220-270kcal 25g protien
Lunch-
kirkland Greek yogurt (¾ cup): ~100 kcal, 15g protein
1 scoop protein: ~120 kcal, 25g protein
Kirkland rolled whole wheat Oats (¾ cup dry): ~225 kcal, 8g protein
Kirkland frozen Berries (½ cup): ~40 kcal
Kirkland Chia seeds (1 tbsp): ~60 kcal, 2g protein, 4g fat
Adams natural Peanut butter (1 tbsp): ~95 kcal, 4g protein, 8g fat
Subtotal: ~640 kcal
Protein: ~54g
Dinner:
Potatoes (300g): ~230 kcal
Chicken drumsticks (3): ~300–350 kcal OR pork chop (8oz): ~450 kcal
Eggs (2): ~140 kcal, 12g protein, 10g fat
Egg whites (1 cup): ~130 kcal, 26g protein
Whole wheat Bread (2 slices): ~160 kcal
Subtotal:
With chicken: ~960 kcal
With pork: ~1,060 kcal
Protein: ~70–90g
Snacks:
apple/ banana/ pickles

Daily Total Estimate
Calories: ~2,000 – 2,150 kcal
Protein: ~140 – 160g
Carbs: ~180 – 220g
Fat: ~50 – 70g

Supps/Medications
Allmax iso flex
Mens one a day multi vitamin
pre workout
4 scoops of allmax creatine daily
Kirkland Omega 3 pill x2 daily
Dexilant (acid reflux) (very minimal now due to lifestyle change)
Gabapentin (bad back) lowering dosages as back hurts less since I've lost a bunch of weight and strength training
Sleep apnea (have machine)

Workout plan
gym 6 days a week. (workout does change some days as I workout with a buddy)

Saturday – Chest + Triceps (Heavy)
Smith machine bench press – 4 sets
Incline Dumbbell Press – 3 sets
Chest Fly (machine or dumbbell) – 3 sets
Tricep Pushdowns – 3 sets
Overhead Tricep Extension – 3 sets

Sunday – Back + Biceps (Heavy)
Lat Pulldown or Pull-ups – 4 sets
Seated Row – 3 sets
Single-arm Dumbbell Row – 3 sets
Face Pulls – 3 sets (important for shoulders)
Barbell or Dumbbell Curls – 3 sets

Monday – Light Cardio + Light Legs (Keep it light)
Leg Press – 3 sets (not max effort)
Leg Curl – 3 sets
Calf Raises – 3 sets
20–30 min walking / incline treadmill

Tuesday – Chest + Triceps (Moderate + Shoulders)
Smith Machine Incline Press or Flat – 3 sets
Dumbbell Press – 3 sets
Lateral Raises – 4 sets
Tricep Pushdowns – 3 sets
Dips (optional) – 2–3 sets

Wednesday – Back + Biceps (Moderate)
Lat Pulldown – 3 sets
Row variation – 3 sets
Rear Delt Fly – 3 sets
Hammer Curls – 3 sets
Preacher or Cable Curl – 3 sets

Thursday – Legs (Hard Day)
Squat or Leg Press – 4 sets
Romanian Deadlift – 3 sets
Leg Curl – 3 sets
Leg Extension – 3 sets
Calf Raises – 4 sets

@ch4nce13 that is a good layout of your daily workouts. You definitely are putting in the time and you're putting in the effort.

 

[ceo]

Planned Cycle:

Start at .5mg or 1mg (2-4weeks)
Move to 2mg and hopefully max at 4mg.
Weight/ History

Height: 6.0ft
2025- 336.6lbs, started carnivore diet. Cut out garbage food and pop. Dropped to 305lbs.
2026- Started in the gym in feb, started counting calories with help from chatgpt. Down to 279lbs now. Weight does fluctuate a bit.
Goal weight is 220lbs.

Daily food:
morning- big coffee with creamer and scoop of allmax iso flex 220-270kcal 25g protien
Lunch-
kirkland Greek yogurt (¾ cup): ~100 kcal, 15g protein
1 scoop protein: ~120 kcal, 25g protein
Kirkland rolled whole wheat Oats (¾ cup dry): ~225 kcal, 8g protein
Kirkland frozen Berries (½ cup): ~40 kcal
Kirkland Chia seeds (1 tbsp): ~60 kcal, 2g protein, 4g fat
Adams natural Peanut butter (1 tbsp): ~95 kcal, 4g protein, 8g fat
Subtotal: ~640 kcal
Protein: ~54g
Dinner:
Potatoes (300g): ~230 kcal
Chicken drumsticks (3): ~300–350 kcal OR pork chop (8oz): ~450 kcal
Eggs (2): ~140 kcal, 12g protein, 10g fat
Egg whites (1 cup): ~130 kcal, 26g protein
Whole wheat Bread (2 slices): ~160 kcal
Subtotal:
With chicken: ~960 kcal
With pork: ~1,060 kcal
Protein: ~70–90g
Snacks:
apple/ banana/ pickles

Daily Total Estimate
Calories: ~2,000 – 2,150 kcal
Protein: ~140 – 160g
Carbs: ~180 – 220g
Fat: ~50 – 70g

Supps/Medications
Allmax iso flex
Mens one a day multi vitamin
pre workout
4 scoops of allmax creatine daily
Kirkland Omega 3 pill x2 daily
Dexilant (acid reflux) (very minimal now due to lifestyle change)
Gabapentin (bad back) lowering dosages as back hurts less since I've lost a bunch of weight and strength training
Sleep apnea (have machine)

Workout plan
gym 6 days a week. (workout does change some days as I workout with a buddy)

Saturday – Chest + Triceps (Heavy)
Smith machine bench press – 4 sets
Incline Dumbbell Press – 3 sets
Chest Fly (machine or dumbbell) – 3 sets
Tricep Pushdowns – 3 sets
Overhead Tricep Extension – 3 sets

Sunday – Back + Biceps (Heavy)
Lat Pulldown or Pull-ups – 4 sets
Seated Row – 3 sets
Single-arm Dumbbell Row – 3 sets
Face Pulls – 3 sets (important for shoulders)
Barbell or Dumbbell Curls – 3 sets

Monday – Light Cardio + Light Legs (Keep it light)
Leg Press – 3 sets (not max effort)
Leg Curl – 3 sets
Calf Raises – 3 sets
20–30 min walking / incline treadmill

Tuesday – Chest + Triceps (Moderate + Shoulders)
Smith Machine Incline Press or Flat – 3 sets
Dumbbell Press – 3 sets
Lateral Raises – 4 sets
Tricep Pushdowns – 3 sets
Dips (optional) – 2–3 sets

Wednesday – Back + Biceps (Moderate)
Lat Pulldown – 3 sets
Row variation – 3 sets
Rear Delt Fly – 3 sets
Hammer Curls – 3 sets
Preacher or Cable Curl – 3 sets

Thursday – Legs (Hard Day)
Squat or Leg Press – 4 sets
Romanian Deadlift – 3 sets
Leg Curl – 3 sets
Leg Extension – 3 sets
Calf Raises – 4 sets

Bros, good job on this. The Monday, Tuesday, Wednesday, Thursday training looks fantastic. And you hitting it over the weekend too, that's impressive. @ch4nce13

 

[rizzlekdizzle]

2mg worries me a bit, I just dont wanna deal with the nasty side effects, thats why I was thinking 1mg for 2 weeks then bumping up to 2mg, I just have never taken anything like this

2mg is a low dose for Reta brother - that's what I'm on just for the background benefits no reduction in eating.
Tirz hits more like a sledgehammer as an appetite suppressant

 

[Ulter]

Planned Cycle:

Start at .5mg or 1mg (2-4weeks)
Move to 2mg and hopefully max at 4mg.
Weight/ History

Height: 6.0ft
2025- 336.6lbs, started carnivore diet. Cut out garbage food and pop. Dropped to 305lbs.
2026- Started in the gym in feb, started counting calories with help from chatgpt. Down to 279lbs now. Weight does fluctuate a bit.
Goal weight is 220lbs.

Daily food:
morning- big coffee with creamer and scoop of allmax iso flex 220-270kcal 25g protien
Lunch-
kirkland Greek yogurt (¾ cup): ~100 kcal, 15g protein
1 scoop protein: ~120 kcal, 25g protein
Kirkland rolled whole wheat Oats (¾ cup dry): ~225 kcal, 8g protein
Kirkland frozen Berries (½ cup): ~40 kcal
Kirkland Chia seeds (1 tbsp): ~60 kcal, 2g protein, 4g fat
Adams natural Peanut butter (1 tbsp): ~95 kcal, 4g protein, 8g fat
Subtotal: ~640 kcal
Protein: ~54g
Dinner:
Potatoes (300g): ~230 kcal
Chicken drumsticks (3): ~300–350 kcal OR pork chop (8oz): ~450 kcal
Eggs (2): ~140 kcal, 12g protein, 10g fat
Egg whites (1 cup): ~130 kcal, 26g protein
Whole wheat Bread (2 slices): ~160 kcal
Subtotal:
With chicken: ~960 kcal
With pork: ~1,060 kcal
Protein: ~70–90g
Snacks:
apple/ banana/ pickles

Daily Total Estimate
Calories: ~2,000 – 2,150 kcal
Protein: ~140 – 160g
Carbs: ~180 – 220g
Fat: ~50 – 70g

Supps/Medications
Allmax iso flex
Mens one a day multi vitamin
pre workout
4 scoops of allmax creatine daily
Kirkland Omega 3 pill x2 daily
Dexilant (acid reflux) (very minimal now due to lifestyle change)
Gabapentin (bad back) lowering dosages as back hurts less since I've lost a bunch of weight and strength training
Sleep apnea (have machine)

Workout plan
gym 6 days a week. (workout does change some days as I workout with a buddy)

Saturday – Chest + Triceps (Heavy)
Smith machine bench press – 4 sets
Incline Dumbbell Press – 3 sets
Chest Fly (machine or dumbbell) – 3 sets
Tricep Pushdowns – 3 sets
Overhead Tricep Extension – 3 sets

Sunday – Back + Biceps (Heavy)
Lat Pulldown or Pull-ups – 4 sets
Seated Row – 3 sets
Single-arm Dumbbell Row – 3 sets
Face Pulls – 3 sets (important for shoulders)
Barbell or Dumbbell Curls – 3 sets

Monday – Light Cardio + Light Legs (Keep it light)
Leg Press – 3 sets (not max effort)
Leg Curl – 3 sets
Calf Raises – 3 sets
20–30 min walking / incline treadmill

Tuesday – Chest + Triceps (Moderate + Shoulders)
Smith Machine Incline Press or Flat – 3 sets
Dumbbell Press – 3 sets
Lateral Raises – 4 sets
Tricep Pushdowns – 3 sets
Dips (optional) – 2–3 sets

Wednesday – Back + Biceps (Moderate)
Lat Pulldown – 3 sets
Row variation – 3 sets
Rear Delt Fly – 3 sets
Hammer Curls – 3 sets
Preacher or Cable Curl – 3 sets

Thursday – Legs (Hard Day)
Squat or Leg Press – 4 sets
Romanian Deadlift – 3 sets
Leg Curl – 3 sets
Leg Extension – 3 sets
Calf Raises – 4 sets

I'm a huge fan of this style of training. In my peak I was hitting it almost seven days a week. @ch4nce13 the fact that you're busting your ass even on the weekends is very important.

 

[ch4nce13]

Bros, good job on this. The Monday, Tuesday, Wednesday, Thursday training looks fantastic. And you hitting it over the weekend too, that's impressive. @ch4nce13

Appreciate it ! Done being fat, time to get in shape!

 

[ch4nce13]

Bros, good job on this. The Monday, Tuesday, Wednesday, Thursday training looks fantastic. And you hitting it over the weekend too, that's impressive. @ch4nce13

Appreciate it dude

I'm a huge fan of this style of training. In my peak I was hitting it almost seven days a week. @ch4nce13 the fact that you're busting your ass even on the weekends is very important.

I was 5 days a week, but I was feeling like I was missing something. Bumped it up one more day, it is very tiring. But I know the results will be worth it one day

 

[Mobster]

Down almost 58lbs = nice!

 

[ROIDDERS]

Planned Cycle:

Start at .5mg or 1mg (2-4weeks)
Move to 2mg and hopefully max at 4mg.
Weight/ History

Height: 6.0ft
2025- 336.6lbs, started carnivore diet. Cut out garbage food and pop. Dropped to 305lbs.
2026- Started in the gym in feb, started counting calories with help from chatgpt. Down to 279lbs now. Weight does fluctuate a bit.
Goal weight is 220lbs.

Daily food:
morning- big coffee with creamer and scoop of allmax iso flex 220-270kcal 25g protien
Lunch-
kirkland Greek yogurt (¾ cup): ~100 kcal, 15g protein
1 scoop protein: ~120 kcal, 25g protein
Kirkland rolled whole wheat Oats (¾ cup dry): ~225 kcal, 8g protein
Kirkland frozen Berries (½ cup): ~40 kcal
Kirkland Chia seeds (1 tbsp): ~60 kcal, 2g protein, 4g fat
Adams natural Peanut butter (1 tbsp): ~95 kcal, 4g protein, 8g fat
Subtotal: ~640 kcal
Protein: ~54g
Dinner:
Potatoes (300g): ~230 kcal
Chicken drumsticks (3): ~300–350 kcal OR pork chop (8oz): ~450 kcal
Eggs (2): ~140 kcal, 12g protein, 10g fat
Egg whites (1 cup): ~130 kcal, 26g protein
Whole wheat Bread (2 slices): ~160 kcal
Subtotal:
With chicken: ~960 kcal
With pork: ~1,060 kcal
Protein: ~70–90g
Snacks:
apple/ banana/ pickles

Daily Total Estimate
Calories: ~2,000 – 2,150 kcal
Protein: ~140 – 160g
Carbs: ~180 – 220g
Fat: ~50 – 70g

Supps/Medications
Allmax iso flex
Mens one a day multi vitamin
pre workout
4 scoops of allmax creatine daily
Kirkland Omega 3 pill x2 daily
Dexilant (acid reflux) (very minimal now due to lifestyle change)
Gabapentin (bad back) lowering dosages as back hurts less since I've lost a bunch of weight and strength training
Sleep apnea (have machine)

Workout plan
gym 6 days a week. (workout does change some days as I workout with a buddy)

Saturday – Chest + Triceps (Heavy)
Smith machine bench press – 4 sets
Incline Dumbbell Press – 3 sets
Chest Fly (machine or dumbbell) – 3 sets
Tricep Pushdowns – 3 sets
Overhead Tricep Extension – 3 sets

Sunday – Back + Biceps (Heavy)
Lat Pulldown or Pull-ups – 4 sets
Seated Row – 3 sets
Single-arm Dumbbell Row – 3 sets
Face Pulls – 3 sets (important for shoulders)
Barbell or Dumbbell Curls – 3 sets

Monday – Light Cardio + Light Legs (Keep it light)
Leg Press – 3 sets (not max effort)
Leg Curl – 3 sets
Calf Raises – 3 sets
20–30 min walking / incline treadmill

Tuesday – Chest + Triceps (Moderate + Shoulders)
Smith Machine Incline Press or Flat – 3 sets
Dumbbell Press – 3 sets
Lateral Raises – 4 sets
Tricep Pushdowns – 3 sets
Dips (optional) – 2–3 sets

Wednesday – Back + Biceps (Moderate)
Lat Pulldown – 3 sets
Row variation – 3 sets
Rear Delt Fly – 3 sets
Hammer Curls – 3 sets
Preacher or Cable Curl – 3 sets

Thursday – Legs (Hard Day)
Squat or Leg Press – 4 sets
Romanian Deadlift – 3 sets
Leg Curl – 3 sets
Leg Extension – 3 sets
Calf Raises – 4 sets

@ch4nce13 good job on this. I like the Wednesday and Thursday training. The legs are really getting hit the hell out of them.

 

[2Thick]

p

You should get some good results on this. Make sure your diet is on point. You should be food prepping and posting up your meals so we keep you honest. @ch4nce13

 

[ch4nce13]

As of right now. What i have listed in my meal plan is all I eat. The wife/kiddo and I shop seperately. There is gonna be a few tweaks soon. Ill post those once I can go to a shopping trip

 

[RoySimpson]

Planned Cycle:

Start at .5mg or 1mg (2-4weeks)
Move to 2mg and hopefully max at 4mg.
Weight/ History

Height: 6.0ft
2025- 336.6lbs, started carnivore diet. Cut out garbage food and pop. Dropped to 305lbs.
2026- Started in the gym in feb, started counting calories with help from chatgpt. Down to 279lbs now. Weight does fluctuate a bit.
Goal weight is 220lbs.

Daily food:
morning- big coffee with creamer and scoop of allmax iso flex 220-270kcal 25g protien
Lunch-
kirkland Greek yogurt (¾ cup): ~100 kcal, 15g protein
1 scoop protein: ~120 kcal, 25g protein
Kirkland rolled whole wheat Oats (¾ cup dry): ~225 kcal, 8g protein
Kirkland frozen Berries (½ cup): ~40 kcal
Kirkland Chia seeds (1 tbsp): ~60 kcal, 2g protein, 4g fat
Adams natural Peanut butter (1 tbsp): ~95 kcal, 4g protein, 8g fat
Subtotal: ~640 kcal
Protein: ~54g
Dinner:
Potatoes (300g): ~230 kcal
Chicken drumsticks (3): ~300–350 kcal OR pork chop (8oz): ~450 kcal
Eggs (2): ~140 kcal, 12g protein, 10g fat
Egg whites (1 cup): ~130 kcal, 26g protein
Whole wheat Bread (2 slices): ~160 kcal
Subtotal:
With chicken: ~960 kcal
With pork: ~1,060 kcal
Protein: ~70–90g
Snacks:
apple/ banana/ pickles

Daily Total Estimate
Calories: ~2,000 – 2,150 kcal
Protein: ~140 – 160g
Carbs: ~180 – 220g
Fat: ~50 – 70g

Supps/Medications
Allmax iso flex
Mens one a day multi vitamin
pre workout
4 scoops of allmax creatine daily
Kirkland Omega 3 pill x2 daily
Dexilant (acid reflux) (very minimal now due to lifestyle change)
Gabapentin (bad back) lowering dosages as back hurts less since I've lost a bunch of weight and strength training
Sleep apnea (have machine)

Workout plan
gym 6 days a week. (workout does change some days as I workout with a buddy)

Saturday – Chest + Triceps (Heavy)
Smith machine bench press – 4 sets
Incline Dumbbell Press – 3 sets
Chest Fly (machine or dumbbell) – 3 sets
Tricep Pushdowns – 3 sets
Overhead Tricep Extension – 3 sets

Sunday – Back + Biceps (Heavy)
Lat Pulldown or Pull-ups – 4 sets
Seated Row – 3 sets
Single-arm Dumbbell Row – 3 sets
Face Pulls – 3 sets (important for shoulders)
Barbell or Dumbbell Curls – 3 sets

Monday – Light Cardio + Light Legs (Keep it light)
Leg Press – 3 sets (not max effort)
Leg Curl – 3 sets
Calf Raises – 3 sets
20–30 min walking / incline treadmill

Tuesday – Chest + Triceps (Moderate + Shoulders)
Smith Machine Incline Press or Flat – 3 sets
Dumbbell Press – 3 sets
Lateral Raises – 4 sets
Tricep Pushdowns – 3 sets
Dips (optional) – 2–3 sets

Wednesday – Back + Biceps (Moderate)
Lat Pulldown – 3 sets
Row variation – 3 sets
Rear Delt Fly – 3 sets
Hammer Curls – 3 sets
Preacher or Cable Curl – 3 sets

Thursday – Legs (Hard Day)
Squat or Leg Press – 4 sets
Romanian Deadlift – 3 sets
Leg Curl – 3 sets
Leg Extension – 3 sets
Calf Raises – 4 sets

@ch4nce13 Great workout & update right here!

 

[Ulter]

I was 5 days a week, but I was feeling like I was missing something. Bumped it up one more day, it is very tiring. But I know the results will be worth it one day

it depends on how much volume you're doing each session.

 

[ceo]

Appreciate it ! Done being fat, time to get in shape!

Bros, that's true commitment right there.

 

[Tiger Salman Khan]

Planned Cycle:

Start at .5mg or 1mg (2-4weeks)
Move to 2mg and hopefully max at 4mg.
Weight/ History

Height: 6.0ft
2025- 336.6lbs, started carnivore diet. Cut out garbage food and pop. Dropped to 305lbs.
2026- Started in the gym in feb, started counting calories with help from chatgpt. Down to 279lbs now. Weight does fluctuate a bit.
Goal weight is 220lbs.

Daily food:
morning- big coffee with creamer and scoop of allmax iso flex 220-270kcal 25g protien
Lunch-
kirkland Greek yogurt (¾ cup): ~100 kcal, 15g protein
1 scoop protein: ~120 kcal, 25g protein
Kirkland rolled whole wheat Oats (¾ cup dry): ~225 kcal, 8g protein
Kirkland frozen Berries (½ cup): ~40 kcal
Kirkland Chia seeds (1 tbsp): ~60 kcal, 2g protein, 4g fat
Adams natural Peanut butter (1 tbsp): ~95 kcal, 4g protein, 8g fat
Subtotal: ~640 kcal
Protein: ~54g
Dinner:
Potatoes (300g): ~230 kcal
Chicken drumsticks (3): ~300–350 kcal OR pork chop (8oz): ~450 kcal
Eggs (2): ~140 kcal, 12g protein, 10g fat
Egg whites (1 cup): ~130 kcal, 26g protein
Whole wheat Bread (2 slices): ~160 kcal
Subtotal:
With chicken: ~960 kcal
With pork: ~1,060 kcal
Protein: ~70–90g
Snacks:
apple/ banana/ pickles

Daily Total Estimate
Calories: ~2,000 – 2,150 kcal
Protein: ~140 – 160g
Carbs: ~180 – 220g
Fat: ~50 – 70g

Supps/Medications
Allmax iso flex
Mens one a day multi vitamin
pre workout
4 scoops of allmax creatine daily
Kirkland Omega 3 pill x2 daily
Dexilant (acid reflux) (very minimal now due to lifestyle change)
Gabapentin (bad back) lowering dosages as back hurts less since I've lost a bunch of weight and strength training
Sleep apnea (have machine)

Workout plan
gym 6 days a week. (workout does change some days as I workout with a buddy)

Saturday – Chest + Triceps (Heavy)
Smith machine bench press – 4 sets
Incline Dumbbell Press – 3 sets
Chest Fly (machine or dumbbell) – 3 sets
Tricep Pushdowns – 3 sets
Overhead Tricep Extension – 3 sets

Sunday – Back + Biceps (Heavy)
Lat Pulldown or Pull-ups – 4 sets
Seated Row – 3 sets
Single-arm Dumbbell Row – 3 sets
Face Pulls – 3 sets (important for shoulders)
Barbell or Dumbbell Curls – 3 sets

Monday – Light Cardio + Light Legs (Keep it light)
Leg Press – 3 sets (not max effort)
Leg Curl – 3 sets
Calf Raises – 3 sets
20–30 min walking / incline treadmill

Tuesday – Chest + Triceps (Moderate + Shoulders)
Smith Machine Incline Press or Flat – 3 sets
Dumbbell Press – 3 sets
Lateral Raises – 4 sets
Tricep Pushdowns – 3 sets
Dips (optional) – 2–3 sets

Wednesday – Back + Biceps (Moderate)
Lat Pulldown – 3 sets
Row variation – 3 sets
Rear Delt Fly – 3 sets
Hammer Curls – 3 sets
Preacher or Cable Curl – 3 sets

Thursday – Legs (Hard Day)
Squat or Leg Press – 4 sets
Romanian Deadlift – 3 sets
Leg Curl – 3 sets
Leg Extension – 3 sets
Calf Raises – 4 sets

@ch4nce13 good start to log......