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Thanks bro. Yeah full 90min of Futsal is pretty intense. Great fun, doesn't even feel like your doing cardio.
Approved Log Getting Fit for Fatherhood - My Weightloss Journal
- Thread starter kamsikazee
- Start date
@kamsikazee Great update!
LevButlerov
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push it
Amazing amount of steps brother, well done
Thanks Brother
Calories seem a bit low, but you did address that. It might be harder at the gym you feel light headed or faint at all?
Meals look juicy as though bro!
No light headed or faint feelings. But weights are a feeling a little heavier for the past week. Especially during the bench press.
evo family respectThanks brother
Yeah a lot of people say the similar thing.
Yeah work will definitely do that for you. It's hard to basically shut yourself up from work and not think about the next day.
Bros, hell yeah. That's what I like to see. Back home in Alabama we used to have some sick barbecues.
Hopefully the newbies can learn from our mistakes!
Yeah its strange, because I enjoy my job and its not difficult but it's just getting back to it after having some time off or when my shift times change to early mornings I get the anxiety and usually poor sleep.
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Stats
Age: 37
Height: 183cm
Current weight: 98.2kg (27/04) (-24.3kg since first log 27/12/25)
Target weight: 90kg
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Back into the gym this morning for a Push session and got my cardio in with some treadmill work. Not a busy day at work and so I got a few extra steps in, and finished the night off with another 90min game of soccer. Another big day for cardio!
Energy levels good and consistent throughout the day. Struggled a little in the gym with the weights, felt like they were getting heavier for the same weights I have been pushing. I thought it may have been fatigued but after a rest day yesterday, felt the same on the push today.
I think this is usually where about people stop reading since I only got one response to my thoughts and questions lol
Diet
Macros: 1,582 Calories, 214g Protein, 58g Carbs, 50g 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 cabbage salad.
Snack 1: Protein yoghurt.
Snack 2: Light greek yoghurt, blueberries, strawberries and walnuts.
Bonus pics:
Full moon tonight! Got the shot before it got dark, the moon levitating above a big cluster of clouds. Had to get indoors before the werewolves came out to play.
Exercise
Push B day, 30min cardio in the gym. Walking throughout the day. 90min soccer game in the evening!
Machine reverse fly:
30kg x 15
30kg x 15
35kg x 15
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 14
Seated Dumbbell Lat raises:
14kg x 15 - (7kg DB)
14kg x 15
14kg x 15
Tricep straight bar pushdown:
20kg x 15
22.5kg x 15
25kg x 15
Treadmill:
Time: 30 min 7 sec
Incline: 6
Speed: 6km/hr
Distance: 3.0km
Sleep
7:33 min sleep. 1.8 events/hr using CPAP machine.
Good sleep, event numbers slightly higher but still ok.
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
Never forget to enjoy the journey...gym, soccer, family, work, eating healthy..you are living a full life, and thats what its all about.
Achieving goals is great, but from where im standing, you have already achieved so much
Solid again bro. Ton of cardio there. Could be fatigue as you have been playing a lot of soccer lately and that will take its toll. Weight loss will do it as well brother. See how you feel after a rest day with no soccer
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Bros, I think Alabama got the best barbecue but that's my opinion.
Very true brother! Some real words of wisdom! There's no way I could have been doing half of what I do 12 months ago.
Yeah you could be right brother. Likely a combination of all those things.Solid again bro. Ton of cardio there. Could be fatigue as you have been playing a lot of soccer lately and that will take its toll. Weight loss will do it as well brother. See how you feel after a rest day with no soccer
Thanks brothernice full moon looks nice
carbs low is perfect
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Stats
Age: 37
Height: 183cm
Current weight: 98.2kg (27/04) (-24.3kg since first log 27/12/25)
Target weight: 90kg
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Got into the gym in the morning for a Pull session, finished it with 30min on the treadmill. Back home for brekky and then rushed off to work. Got plenty of steps in throughout the day.
Energy levels good again today, little soreness in left knee, extra cardio and 2 days of soccer taking its toll on the body. Pain is manageable and we push through it, its leg day tomorrow after all, we don't skip leg day!
Diet
Macros: 1,686 Calories, 214g Protein, 76g Carbs, 47g Fats.
Meal 1: Protein shake, eggs and avocado
Meal 2: Chicken mince stir fry and Bulgur wheat rice
Meal 3: Chicken breast, spud lite potatoes, pumpkin and corn.
Snack 1: Protein yoghurt.
Snack 2: Light greek yoghurt, blueberries, strawberries, pineapple and walnuts.
Bonus pics:
Dinner (Meal 3): 246g Chicken breast, 242g Spud lite potatoes, 150g pumpkin, 1/3 corn cob
Exercise
Pull B day, 30min cardio in the gym. Walking throughout the day.
Lowered weight on assisted pull up machine, struggled abit, will persist until I can hit a full set of 10 before dropping again.
Assisted Pull Up:
45kg x 8
45kg x 7
45kg x 7
Single arm Dumbbell Row:
17.5kg x 15 - (17.5kg DB)
17.5kg x 15
17.5kg 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: 30 min 6 sec
Incline: 6 incline
Speed: 6km/hr
Distance: 3.0km
Sleep
7:44 min sleep. 1.6 events/hr using CPAP machine.
Good, 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
Great update brother. Short, sweet and nailed everything required. No, never skip leg day
yeah what can you do right. we all have tough days at work
I think a lot of people have to learn on their own through trial and error
Very true. As the saying goes, you can lead a horse to water but you can't make it drink. We tend to better from our mistakes, most of the time anyway.
@kamsikazee keep up the good work......
Thanks brother
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good pull session you killed it
and keeping steps high!
Thanks @LevButlerov Got a question for you. I always workout and di my cardio at the gym fasted. And I don't really have any carbs until my lunch. If I were to take some pre workout would that take me out of a fasted state?good pull session you killed it
Fasted cardio or any exercise for that matter does not increase fat loss compared to fed state cardio/exercise. As long as you are in a calorie deficit (this you definitely are) you will lose the same amount of fat. There may be people here that will swear by fasted is better but there are many studies carried out that show zero difference in body composition changes between the two. Do the thing you like to do and that makes you feel better. Have a protein shake before hand to start your body getting the amino acids to build is what I live by.
Each to their own. Science does say a fair bit in this department.
Each to their own. Science does say a fair bit in this department.
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yes if you take carbs preworkout it stops the fasting state, i would always go fasted in your case
Thanks bro, I appreciate your input.
Yeah the research and science does say that it doesn't improve overall fat loss compared to non fasted. But there are a couple of benefits from what I've read like burning Intramuscular fat and increasing insulin sensitivity, which play a part in the fat burning process.
It has been working for me thus far, and I find that I tend to get less food cravings and eat less when I do it this way. But I might trial and see if taking a protein shake makes any difference to being able to get a better pump in the gym.
Some people do and some people don't. It just depends. I see the same people getting no results in the gym because they don't know how to train.
I see some people doing some very strange movements in the gym, spending many hours there too.
Bros, hell yeah we should have a cook-off one day.
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Stats
Age: 37
Height: 183cm
Current weight: 98.2kg (27/04) (-24.3kg since first log 27/12/25)
Target weight: 90kg
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Woke up this morning and for the first time in a very long time, I hit the snooze button, twice and almost went back to sleep. Struggled to get out of bed, and contemplated giving the gym a miss. I did eventually end up going but wasted a lot of time. Got in and got my leg workout done, but was running short on time so no cardio today.
Energy levels were good again today, felt better after the pump. Work felt like it really dragged on today and I just wanted it to be over. Just one of those days I suppose. I've got a really early shift tomorrow, with a planned rest day from the gym. Trying to bang this out so I can get some sleep.
Diet
Macros: 1,723 Calories, 221g Protein, 81g Carbs, 50g Fats.
Meal 1: Protein shake, eggs
Meal 2: Chicken mince stir fry and Bulgur wheat rice
Meal 3: Chicken breast stir fry with vermicelli, tomato soup and cabbage salad.
Snack 1: Protein yoghurt.
Snack 2:Vanilla greek yoghurt, and walnuts.
Bonus pics:
Dinner (Meal 3): 250 Chicken breast mince, 1 cup vermicelli noodles, home made tomato soup, cabbage salad.
Exercise
Leg day in gym, Light walking throughout the day.
Raised weights in last set of hamstring curls.
Leg extensions:
20kg x 15 Warmup
47.5kg x 15
55kg x 15
62.5kg x 15
Squat:
0kg x 12 - Bar only warmup
40kg x 12
50kg x 12
60kg x 12
Leg Press:
110kg x 15
120kg x 15
130kg x 15
Hamstring curls :
30kg x 15
35kg x 12
Calf extensions:
70kg x 15
70kg x 15
Sleep
7:56 min sleep. 2.2 events/hr using CPAP machine.
Good sleep, events slightly higher but still in good range.
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
Seem to be running out of spark and energy brother. When was your last deload? Could be one of those weeks as you say, hope that you get the sleep you need and things equalise once more
solid update brother! Nothing wrong with snoozing from time to time
Love the training structure. Load and volumes are on point
Bros definitely would be fun. My wife would kill everybody haha.
Yeah and they've been doing it for years and they wonder why they can't get results.
Haven't had one for a very long time, would have to have been a few months. Might be due for one ill see, I have a few days off work coming up, ill try and catch up on extra sleep and see if that does the trick.Seem to be running out of spark and energy brother. When was your last deload? Could be one of those weeks as you say, hope that you get the sleep you need and things equalise once more
The enemy of my enemy is my friend.
Thanks bro. Snoozing is good when you don't have gym or work haha otherwise it screws up all the plans!solid update brother! Nothing wrong with snoozing from time to time
Love the training structure. Load and volumes are on point
Thanks brother!
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Stats
Age: 37
Height: 183cm
Current weight: 98.2kg (27/04) (-24.3kg since first log 27/12/25)
Target weight: 90kg
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Not much sleep last night, got into bed a little late and had a super early start for work this morning. Luckily it was a rest day from the gym. Ended up coming home after work and had an hour nap. Been a long time since I've had a day nap!
Went out in the afternoon to run some errands and some grocery shopping. Had visitors over at night, so a pretty busy day!
Energy levels low today as expected with lack of sleep. An extra coffee to get me through today! Weekly weigh in tomorrow, hopefully see some more progress. Meals today were almost identical to yesterday except swapped lunch and breakfast around due to early shift, and had some extra chicken wings at dinner and no evening snack.
Diet
Macros: 1,757 Calories, 240g Protein, 79g Carbs, 48g Fats.
Meal 1:Chicken mince stir fry and Bulgur wheat rice Protein shake, eggs
Meal 2: Protein shake, eggs
Meal 3: Chicken breast stir fry with vermicelli, tomato soup, chicken wings
Snack 1: Protein yoghurt.
Exercise
Rest day, no gym. Just some walking throughout the day.
Sleep
6:18 min sleep. 2.5 events/hr using CPAP machine.
Not enough sleep, late finish and early start for work.
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
Chicken mince sounds good I might start incorporating that after the holiday! Best of luck with the weigh in
Nice update brother. The prioritising sleep was a big win. Be interesting to see if there is progress on the weigh in again.
LevButlerov
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Bros, hell yeah, I'm the same way.My wife prepares all the meat, im the master on the bbq!
It was a one off due to shift work, I can usually swap my times around but not this time unfortunately. Don't plan on it being a regular thing, hopefully anyway.good day
Needed that nap after the lack of sleep.Nice update brother. The prioritising sleep was a big win. Be interesting to see if there is progress on the weigh in again.
LevButlerov
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got you
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Stats
Age: 37
Height: 183cm
Current weight: 98.2kg (27/04) (-25.5kg since first log 27/12/25)
Target weight: 90kg
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Decided to have another rest day from the gym today. Got called in to start work earlier again today, but luckily I got some decent sleep in. Was a pretty busy day but luckily it flew by.
After looking at my calories consumed for the day and I sat down to do this update, I thought let me have a little treat so, I have been working hard and it wont hurt, had a Weis mango ice-cream, which brought back some nostalgia from my childhood.
Weekly weigh in today and progress still going strong! Weight continues to drop! Will have to post a progress picture update tomorrow!
Last week: 98.2kg (27/04/26)
Today: 97.1kg (-1.2 kg)
Diet
Macros: 1,702 Calories, 217g Protein, 93g Carbs, 46g Fats.
Meal 1: Protein shake, eggs
Meal 2: Chicken mince stir fry and Bulgur wheat rice
Meal 3: Lean beef mince, spud lite potatoes, broccoli and corn
Snack 1: Protein yoghurt.
Snack 2: Vanilla greek yoghurt, strawberry, blueberry, walnuts
Snack 3: Weis Mango mini icecream
Bonus pics:
Dinner (Meal 3): 252g Extra lean beef mince, 260g spud lite potatoes, Broccoli, corn
Snack 3: Weis Mango Mini Ice-cream from Aldi.
Exercise
Rest day, no gym. Not much walking today either.
Sleep
8:23 min sleep. 2.0 events/hr using CPAP machine.
Good 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
LevButlerov
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steady days
happy to see you going into another rest day, smart move!
Great weight update, still
Processing so well! I’m glad your sleep is under control as well now
Fucking aye brother,
Top tier stuff,. At this rate you'll be 90kg in less than 2 months.
So impressive to see your consistency shine through,
Did I see you TD some test-e the other day?
Haha yeah you did, but not for me, not yet anyway! Waiting until I drop some more weight first!Fucking aye brother,
Top tier stuff,. At this rate you'll be 90kg in less than 2 months.
So impressive to see your consistency shine through,
Did I see you TD some test-e the other day?
Thanks brother!Fantastic effort brother. That is a huge drop. Deserved a break and an ice cream
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Stats
Age: 37
Height: 183cm
Current weight: 97.1kg (04/05) (-25.5kg since first log 27/12/25)
Target weight: 90kg
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Went another day without hitting the gym! Had a bit of a sleep in, my first of three days off of work.
Had some visitors over during the afternoon and the went out to do some grocery shopping.
Wasn't a total waste of a day, had soccer on the evening so got some cardio in!
Diet
Macros: 1,650 Calories, 179g Protein, 135g Carbs, 36g Fats.
Meal 1: Protein shake
Meal 2: Sushi
Meal 3: Lean beef mince, spud lite potatoes, broccoli and a protein water.
Snack 1: Banana
Snack 2: Vanilla greek yoghurt, walnuts
Bonus pics:
Dinner (Meal 3): 252g Extra lean beef mince, 250g spud lite potatoes, Broccoli
Exercise
Rest day, no gym. Soccer in the evening.
Sleep
11:31 min sleep. 1.9 events/hr using CPAP machine.
Big sleep in last 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
Looks like you desperately need the rest brother. Everything is holding nicely. Take the week as a deload, reset then you will be good to go.
Huge progress bro. 25.5kg down is no joke, and even with a gym day off you kept the diet tight and got cardio in, that’s how it’s done
Body needed the rest. But I'm back in the gym this morning. 3 days was enough.Looks like you desperately need the rest brother. Everything is holding nicely. Take the week as a deload, reset then you will be good to go.
Thanks brother. I'm amazed with the results. Never truly thought it was possible, but then I found EVO!Huge progress bro. 25.5kg down is no joke, and even with a gym day off you kept the diet tight and got cardio in, that’s how it’s done
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clean rest day
and i like how you modded macros on it
Wasn't on purpose to be honest. Had some friends come over and brought over a sushi platter so I just worked around it!clean rest day
Almost 12 hours sleep haha, sounds like your body needed the extra rest
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sushi is a win
I think so too! Sometimes I feel sluggish after a big sleep but I woke up feeling fresh!
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Stats
Age: 37
Height: 183cm
Current weight: 97.1kg (04/05) (-25.5kg since first log 27/12/25)
Target weight: 90kg
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Back into the gym this morning. Body was feeling nice and recharged, with some time off work, a few days off training and a great sleep in the other night.
Caught up with some friends for lunch out in the city today! Got some great news today regarding a promotion I've been chasing and waiting for around 8 months now. Something which was delayed due to me being unfit and diagnosed with sleep apnea which kicked off my journey back into fitness and weight loss. I will be starting my training for the new role in around 7 weeks, some exciting news but it comes with its challenges, will be in some intensive training for around 12months.
Tried changing up the morning routine today and had my protein shake with some coconut water pre workout, something that I will be trialling for the next week or so to see if it helps with training.
Diet
Macros: 1,868 Calories, 202g Protein, 103g Carbs, 68g Fats.
Meal 1: Pre workout - Protein shake, coconut water
Meal 2: Post workout - Eggs/Omlette
Meal 3: Steak and rice
Meal 4: Chicken stir fry with bulgur wheat rice.
Snack 1: Vanilla greek yoghurt, strawberries, blueberries, walnuts
Bonus pics:
Dinner (Meal 4): 250g Chicken mince stir fry, 3/4 Bulgur wheat rice
Exercise
Push A session and 45min treadmill in gym. Some walking around the city!
Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 15
60kg x 8 - 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 x 15
DB Shoulder shrugs:
22.5kg x 15
22.5kg x 15
Triceps Extension Rope:
20kg x 15
20kg x 15
22.5kg x 15
Treadmill:
Time: 45 min 0 sec
Speed: 6km/hr
Incline: 6
Distance: 4.5km
Sleep
7:46 min sleep. 0.5 events/hr using CPAP machine.
Very good 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
Another solid gym day in the bag 
Congratulations on the promotion brother. Even better it is because of this journey, that is awesome. I am sure you will smash the necessary training just like your smashing this now
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clean macros and you pushed it hard in the gym
Didn't even see the bit about the promotion when I replied earlier...congrats! Hopefully they give you a nice little pay raise
Congratulations on the promotion my bro! Thats amazing news!
Its really a beautiful thing to see that changing your body and building good habits in life not only changes your physical appearance, but also your ability to do well in life in general.
Proud of you my bro!
Thanks brother! I hope so, Healthier body, healthier mind!Congratulations on the promotion brother. Even better it is because of this journey, that is awesome. I am sure you will smash the necessary training just like your smashing this now
Feels good to be back in the gym!clean macros and you pushed it hard in the gym
Thanks mate, I'll be on a trainee wage for the 12 months so temporary pay cut. But once I'm fully qualified it will be
Thanks brother, appreciate it!!Congratulations on the promotion my bro! Thats amazing news!
Its really a beautiful thing to see that changing your body and building good habits in life not only changes your physical appearance, but also your ability to do well in life in general.
Proud of you my bro!
Sometimes in life everything happens for a reason!! If I didn't get knocked back for this gig last year, I wouldn't have started this journey to improve my health and found EVO!
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perfect
---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 97.1kg (04/05) (-25.5kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------
Last of my 3 days off from work, and it started the way it should, with a morning Pull session at the gym plus some cardio on the treadmill.
Went out for some shopping with the wife to get some mothers day gifts for the weekend, and had some fish and salad for lunch!
Back home to get some meal preps done, and spend some time with the kids and finished the night off with a high intensity game of soccer! Went in pretty hard, it was a quality game, and come away with some cuts and probably bruises haha! Love it!
Feeling good and fresh, energy levels are great and mind is ticking over like it should!
Diet
Macros: 1,726 Calories, 230g Protein, 86g Carbs, 46g Fats.
Meal 1: Pre workout - Protein shake, coconut water
Meal 2: Post workout - Eggs/Omlette
Meal 3: Grilled fish, prawns and seafood salad (crab and prawns).
Meal 4: Chicken tenderloins, spud lite potatoes, broccolini and corn.
Snack 1: Mango Greek yoghurt.
Snack 2: Vanilla Greek yoghurt, strawberries, blueberries.
Bonus pics:
Dinner (Meal 4): 248g Chicken tenderloins, 200g spud lite potatoes, broccolini, corn
Exercise
Pull A session and 30min treadmill in gym. 100min soccer game in evening!
Assisted Pull Up:
45kg x 9
45kg x 7
45kg x 7
Lat Pull down:
40kg x 15
45kg x 15
50kg x 14
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 22 sec
Speed: 6km/hr
Incline: 6
Distance: 3.0km
Heart rate during soccer game:
Sleep
7:26 min sleep. 2.0 events/hr using CPAP machine.
Good sleep, event number slightly up but within normal range.
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 session, quality cardio doing shit you love and all the energy in the world to complete everything else. Man you are killing this new lifestyle choice you have embraced. Love seeing this brother
You must be really pushing it during your soccer games! Bloody unreal to think you added it on to 30 minutes of cardio after. I bet your teammates have noticed the difference for sure!
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good meals and you keeping your carbs low love this
@kamsikazee that's a very impressive little meal you put together. Keep up the good work. Much love.
Bros, excellent job on the supplements you put together. I like the multivitamin and I like the tudca. @kamsikazee
Yeah suprisingly energy levels are really good. Especially considering the soccer was in the evening too, but I love soccer too so that definitely helps.100 min soccer game? Holy fuck your energy is insane on such little calories
Thank you my brother!! I appreciate you supporting me all the way! The cardio is easy when it's something you enjoy.Great session, quality cardio doing shit you love and all the energy in the world to complete everything else. Man you are killing this new lifestyle choice you have embraced. Love seeing this brother
It's pretty intense as you can see from my heart rate. The difference is night and day!!
Thanks brother!
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