Approved Log Getting Fit for Fatherhood - My Weightloss Journal

[BritishCanadian]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 96.5kg (11/05) (-26.1kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Made sure to get into bed early enough last night to ensure today went as planned. Got into the gym in the morning for a Pull session and followed it with some treadmill. The legs were feeling a little sore, from the leg workout the other day, so it took a little bit to get going on the treadmill.

Got some walking done throughout the day but not as much as I would have liked. Feeling a little better today with the mood and energy levels slightly better than yesterday.

Came home from work and we had a movie night with the wife and kids.


Diet

Macros: 1,642 Calories, 218g Protein, 89g Carbs, 43g Fats.

Meal 1: Pre workout Protein shake with coconut water
Meal 2: eggs/omelette
Meal 3: Chicken stir fry with bulgur wheat rice.
Meal 4: Lean beef mince, bulgur wheat rice and salad.
Snack 1: Mango Greek yoghurt.
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.


View attachment 232294View attachment 232293View attachment 232292View attachment 232291View attachment 232290

Bonus pic:

Meal 4: 250g lean beef mince, 3/4 cup bulgur wheat rice, salad and Nandos per peri sauce.

View attachment 232288


Exercise

Pull A session. 25min treadmill

Assisted Pull Up:
45kg x 10
45kg x 8
45kg x 7

Close grip Lat pull down:
35kg x 15
40kg x 15
45kg x 15

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

Preacher Curl EZ bar:
20kg x 15
20kg x 15
25kg x 11

Hammer Curl:
9kg x 15
9kg x 15

Treadmill:
Time: 25 min 4 sec
Speed: 6km/hr
Incline: 6
Distance: 2.5km

View attachment 232289


Sleep

8:09 min sleep. 3.4 events/hr using CPAP machine.

Good sleep. Event numbers still up.


Supplements

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

PEDs

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

Good sleep, good gym, good food

 

[2Thick]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 96.5kg (11/05) (-26.1kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Back into the gym this morning for a push session. Visitors didn't leave until late last night and it was a real struggle to get up in the morning. When I did eventually get into the gym, I felt really sluggish, the same weights that I have been doing for a while felt heavier, and just couldn't get as many reps in as I have been. Bit of a disappointing session, couldn't get cardio done after either as I wasn't short on time before heading to work.

Mood wasn't great throughout the day, and energy levels a little low. Could be just tired, feeling the effects of the weightloss or maybe I'm coming down with something. We'll just say it was just one of those days and try and move on and get it tomorrow!


Diet

Macros: 1,595 Calories, 203g Protein, 99g Carbs, 39g Fats.

Meal 1: Pre workout Protein shake with coconut water
Meal 2: eggs/omellete
Meal 3: Chicken stir fry with bulgur wheat rice.
Meal 4: Charcoal chicken, spud lite potatoes and salad..
Snack 1: Mango Greek yoghurt.
Snack 2: Apple

View attachment 231678View attachment 231677View attachment 231676View attachment 231675View attachment 231674



Exercise

Push A session.

Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 12
50kg x 11

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:
17.5kg x 15
20kg x 15
22.5kg x 12

View attachment 231673


Sleep

7:01 min sleep. 3.5 events/hr using CPAP machine.

Ok sleep. Event numbers up again.


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

@kamsikazee nice mix of foods man! I think you're keeping it generally clean but you're also having some fun with it, like with the stir-fry for example.

 

[Ulter]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 96.5kg (11/05) (-26.1kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Back into the gym this morning for a push session. Visitors didn't leave until late last night and it was a real struggle to get up in the morning. When I did eventually get into the gym, I felt really sluggish, the same weights that I have been doing for a while felt heavier, and just couldn't get as many reps in as I have been. Bit of a disappointing session, couldn't get cardio done after either as I wasn't short on time before heading to work.

Mood wasn't great throughout the day, and energy levels a little low. Could be just tired, feeling the effects of the weightloss or maybe I'm coming down with something. We'll just say it was just one of those days and try and move on and get it tomorrow!


Diet

Macros: 1,595 Calories, 203g Protein, 99g Carbs, 39g Fats.

Meal 1: Pre workout Protein shake with coconut water
Meal 2: eggs/omellete
Meal 3: Chicken stir fry with bulgur wheat rice.
Meal 4: Charcoal chicken, spud lite potatoes and salad..
Snack 1: Mango Greek yoghurt.
Snack 2: Apple

View attachment 231678View attachment 231677View attachment 231676View attachment 231675View attachment 231674



Exercise

Push A session.

Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 12
50kg x 11

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:
17.5kg x 15
20kg x 15
22.5kg x 12

View attachment 231673


Sleep

7:01 min sleep. 3.5 events/hr using CPAP machine.

Ok sleep. Event numbers up again.


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

The bench press and the chest fly are good exercises. Building a strong and hard chest is one of the most important things. @kamsikazee

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 96.5kg (11/05) (-26.1kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Made sure to get into bed early enough last night to ensure today went as planned. Got into the gym in the morning for a Pull session and followed it with some treadmill. The legs were feeling a little sore, from the leg workout the other day, so it took a little bit to get going on the treadmill.

Got some walking done throughout the day but not as much as I would have liked. Feeling a little better today with the mood and energy levels slightly better than yesterday.

Came home from work and we had a movie night with the wife and kids.


Diet

Macros: 1,642 Calories, 218g Protein, 89g Carbs, 43g Fats.

Meal 1: Pre workout Protein shake with coconut water
Meal 2: eggs/omelette
Meal 3: Chicken stir fry with bulgur wheat rice.
Meal 4: Lean beef mince, bulgur wheat rice and salad.
Snack 1: Mango Greek yoghurt.
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.


View attachment 232294View attachment 232293View attachment 232292View attachment 232291View attachment 232290

Bonus pic:

Meal 4: 250g lean beef mince, 3/4 cup bulgur wheat rice, salad and Nandos per peri sauce.

View attachment 232288


Exercise

Pull A session. 25min treadmill

Assisted Pull Up:
45kg x 10
45kg x 8
45kg x 7

Close grip Lat pull down:
35kg x 15
40kg x 15
45kg x 15

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

Preacher Curl EZ bar:
20kg x 15
20kg x 15
25kg x 11

Hammer Curl:
9kg x 15
9kg x 15

Treadmill:
Time: 25 min 4 sec
Speed: 6km/hr
Incline: 6
Distance: 2.5km

View attachment 232289


Sleep

8:09 min sleep. 3.4 events/hr using CPAP machine.

Good sleep. Event numbers still up.


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 pull session brother. Weight is still steadily dropping. Everything is on point. Keep going legend

 

[LH5515]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 17/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 96.5kg (11/05) (-26.1kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Made sure to get into bed early enough last night to ensure today went as planned. Got into the gym in the morning for a Pull session and followed it with some treadmill. The legs were feeling a little sore, from the leg workout the other day, so it took a little bit to get going on the treadmill.

Got some walking done throughout the day but not as much as I would have liked. Feeling a little better today with the mood and energy levels slightly better than yesterday.

Came home from work and we had a movie night with the wife and kids.


Diet

Macros: 1,642 Calories, 218g Protein, 89g Carbs, 43g Fats.

Meal 1: Pre workout Protein shake with coconut water
Meal 2: eggs/omelette
Meal 3: Chicken stir fry with bulgur wheat rice.
Meal 4: Lean beef mince, bulgur wheat rice and salad.
Snack 1: Mango Greek yoghurt.
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.


View attachment 232294View attachment 232293View attachment 232292View attachment 232291View attachment 232290

Bonus pic:

Meal 4: 250g lean beef mince, 3/4 cup bulgur wheat rice, salad and Nandos per peri sauce.

View attachment 232288


Exercise

Pull A session. 25min treadmill

Assisted Pull Up:
45kg x 10
45kg x 8
45kg x 7

Close grip Lat pull down:
35kg x 15
40kg x 15
45kg x 15

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

Preacher Curl EZ bar:
20kg x 15
20kg x 15
25kg x 11

Hammer Curl:
9kg x 15
9kg x 15

Treadmill:
Time: 25 min 4 sec
Speed: 6km/hr
Incline: 6
Distance: 2.5km

View attachment 232289


Sleep

8:09 min sleep. 3.4 events/hr using CPAP machine.

Good sleep. Event numbers still up.


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

Solid update brother

Sessions are well structured. Love the exercise selections.

 

[kamsikazee]

good push back in the gym and sleeping well too!

Thanks Lev!! Trying to ensure I stay on top of getting quality sleep.

 

[kamsikazee]

@kamsikazee another excellent update on this. I like how you are keeping up with the sleep and mentioning the CPAP machine. I see a lot of guys using it. I think it's probably a good idea, especially for bodybuilders who are really big.

CPAP has been a game changer no doubt brother. Not only getting quality sleep using it, but also making a conscious effort to get enough sleep knowing it tracks everything.

 

[kamsikazee]

@kamsikazee Bro, nice job on this. I'm glad you're getting some good quality sleep and that CPAP machine is helping.

Thanks bros! Have you ever had a sleep study done?

 

[kamsikazee]

Good job on this. The sleep is looking really good and the supplement list is fantastic. @kamsikazee I like the RETA twice a week is perfect at 4 mg.

Thanks brother! Loving the Reta! It has done wonders for me!

 

[kamsikazee]

Good sleep, good gym, good food

Thanks brother

 

[kamsikazee]

@kamsikazee nice mix of foods man! I think you're keeping it generally clean but you're also having some fun with it, like with the stir-fry for example.

Thanks brother. The stir fry is my new staple for meal prepped lunches. It sounds a little naughty but I can assure you it's super clean and healthy. Don't use any oil to cook it. Big portion of food and low on the calories.

 

[kamsikazee]

The bench press and the chest fly are good exercises. Building a strong and hard chest is one of the most important things. @kamsikazee

Thanks brother. My chest definitely needs work. Trying to eliminate these man boobs!

 

[kamsikazee]

Nice pull session brother. Weight is still steadily dropping. Everything is on point. Keep going legend

Appreciate you as always my bro!

 

[kamsikazee]

Solid update brother

Sessions are well structured. Love the exercise selections.

Thanks brother. I appreciate it

 

[kamsikazee]

Mood wasn't great throughout the day, and energy levels a little low. Could be just tired, feeling the effects of the weightloss or maybe I'm coming down with something. We'll just say it was just one of those days and try and move on and get it tomorrow!

When my routine gets messed up I try to reset asap

Good advice. Got to get back on the horse

 

[kamsikazee]

Progress picture update ​

It's been just over a month since my last update with progress pictures. Been blessed with this journey with my EVO family, receiving so many compliments on my transformation this far.

My last pictures were in April when I was 101.6kg. Around 6kg heavier than I am currently.

April 2nd:



May 16:

 

[jenkemj]

Progress picture update ​

It's been just over a month since my last update with progress pictures. Been blessed with this journey with my EVO family, receiving so many compliments on my transformation this far.

My last pictures were in April when I was 101.6kg. Around 6kg heavier than I am currently.

April 2nd:

View attachment 232655View attachment 232654View attachment 232653

May 16:

View attachment 232656View attachment 232658View attachment 232657

Unreal mate, fantastic progress!

 

[theJimJim]

Yeah man! You are coming along awesome so stoked for your massive changes. All your hard work is paying off!

 

[Kopite67]

Progress picture update ​

It's been just over a month since my last update with progress pictures. Been blessed with this journey with my EVO family, receiving so many compliments on my transformation this far.

My last pictures were in April when I was 101.6kg. Around 6kg heavier than I am currently.

April 2nd:

View attachment 232655View attachment 232654View attachment 232653

May 16:

View attachment 232656View attachment 232658View attachment 232657

Amazing transformation in a month and a half brother. Significant changes over the entire body. Congratulations on all of the efforts you have put in so far. Keep going legend

 

[kamsikazee]

Unreal mate, fantastic progress!

Thanks brother!

 

[kamsikazee]

Yeah man! You are coming along awesome so stoked for your massive changes. All your hard work is paying off!

Thanks brother!

 

[kamsikazee]

Amazing transformation in a month and a half brother. Significant changes over the entire body. Congratulations on all of the efforts you have put in so far. Keep going legend

Thanks Legend!

 

[BritishCanadian]

Progress picture update ​

It's been just over a month since my last update with progress pictures. Been blessed with this journey with my EVO family, receiving so many compliments on my transformation this far.

My last pictures were in April when I was 101.6kg. Around 6kg heavier than I am currently.

April 2nd:

View attachment 232655View attachment 232654View attachment 232653

May 16:

View attachment 232656View attachment 232658View attachment 232657

Big difference

 

[stevesmi]

CPAP has been a game changer no doubt brother. Not only getting quality sleep using it, but also making a conscious effort to get enough sleep knowing it tracks everything.

It’s a great option for many, especially bigger guys

 

[2Thick]

Thanks brother. The stir fry is my new staple for meal prepped lunches. It sounds a little naughty but I can assure you it's super clean and healthy. Don't use any oil to cook it. Big portion of food and low on the calories.

its a nice change

 

[ROIDDERS]

Thanks brother! Loving the Reta! It has done wonders for me!

its a great one. lots of guys and gals use it

 

[LevButlerov]

Thanks Lev!! Trying to ensure I stay on top of getting quality sleep.

do your best on sleep

 

[ceo]

Thanks bros! Have you ever had a sleep study done?

Bros, I did a while back when I was heavy but I sleep well these days. Give my wife some good BBC plumbing and I sleep like a baby.

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a bit of a sleep in this morning instead of getting up early for gym, plan was to hit it afterwards, but unfortunately there was an incident and I had to stay back for a few extra hours, so it was a long day and didn't get home until very late. Will try and hit legs tomorrow instead.

Mood was good and feeling very energetic today, the extra rest must have helped.


Weekly weigh in today and with a solid week of keeping the macros on point and getting the gym, cardio and soccer done, the numbers keep dropping on the scales! Feeling great about this weeks results! A solid drop of 1.1kg.

Last week: 96.5kg (11/05/26)

Today: 95.4kg (-1.1kg)


Diet

Macros: 1,662 Calories, 218g Protein, 88g Carbs, 43g Fats.

Meal 1: Protein shake with coconut water, eggs/omelette
Meal 2: Chicken stir fry with bulgur wheat rice.
Meal 3: Lean beef mince, spud lite potatoes and pickles with Nandos peri peri sauce.
Snack 1: Mango Greek yoghurt.
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.




Bonus pic:

Meal 4: 250g lean beef mince, 256g spud lite potatoes, pickles and Nandos per peri sauce.




Exercise

No gym today (skipped), just some walking throughout the day.




Sleep

9:08 min sleep. 4.0 events/hr using CPAP machine.

Good sleep in. Event numbers still high again.


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

 

[kamsikazee]

Bros, I did a while back when I was heavy but I sleep well these days. Give my wife some good BBC plumbing and I sleep like a baby.

Clearing out the BBC pipes before bed should help you get some good rest for sure!

 

[BritishCanadian]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a bit of a sleep in this morning instead of getting up early for gym, plan was to hit it afterwards, but unfortunately there was an incident and I had to stay back for a few extra hours, so it was a long day and didn't get home until very late. Will try and hit legs tomorrow instead.

Mood was good and feeling very energetic today, the extra rest must have helped.


Weekly weigh in today and with a solid week of keeping the macros on point and getting the gym, cardio and soccer done, the numbers keep dropping on the scales! Feeling great about this weeks results! A solid drop of 1.1kg.

Last week: 96.5kg (11/05/26)

Today: 95.4kg (-1.1kg)


Diet

Macros: 1,662 Calories, 218g Protein, 88g Carbs, 43g Fats.

Meal 1: Protein shake with coconut water, eggs/omelette
Meal 2: Chicken stir fry with bulgur wheat rice.
Meal 3: Lean beef mince, spud lite potatoes and pickles with Nandos peri peri sauce.
Snack 1: Mango Greek yoghurt.
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.


View attachment 232956View attachment 232955View attachment 232954View attachment 232953View attachment 232952

Bonus pic:

Meal 4: 250g lean beef mince, 256g spud lite potatoes, pickles and Nandos per peri sauce.

View attachment 232950


Exercise

No gym today (skipped), just some walking throughout the day.

View attachment 232951


Sleep

9:08 min sleep. 4.0 events/hr using CPAP machine.

Good sleep in. Event numbers still high again.


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

Even your "bad" days are solid!

 

[kamsikazee]

Big difference

Thanks brother!

Even your "bad" days are solid!

Haha thanks, skipped the gym but everything else in check!

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a bit of a sleep in this morning instead of getting up early for gym, plan was to hit it afterwards, but unfortunately there was an incident and I had to stay back for a few extra hours, so it was a long day and didn't get home until very late. Will try and hit legs tomorrow instead.

Mood was good and feeling very energetic today, the extra rest must have helped.


Weekly weigh in today and with a solid week of keeping the macros on point and getting the gym, cardio and soccer done, the numbers keep dropping on the scales! Feeling great about this weeks results! A solid drop of 1.1kg.

Last week: 96.5kg (11/05/26)

Today: 95.4kg (-1.1kg)


Diet

Macros: 1,662 Calories, 218g Protein, 88g Carbs, 43g Fats.

Meal 1: Protein shake with coconut water, eggs/omelette
Meal 2: Chicken stir fry with bulgur wheat rice.
Meal 3: Lean beef mince, spud lite potatoes and pickles with Nandos peri peri sauce.
Snack 1: Mango Greek yoghurt.
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.


View attachment 232956View attachment 232955View attachment 232954View attachment 232953View attachment 232952

Bonus pic:

Meal 4: 250g lean beef mince, 256g spud lite potatoes, pickles and Nandos per peri sauce.

View attachment 232950


Exercise

No gym today (skipped), just some walking throughout the day.

View attachment 232951


Sleep

9:08 min sleep. 4.0 events/hr using CPAP machine.

Good sleep in. Event numbers still high again.


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 quick update brother. Hope the incident wasn't too bad and the shifted leg session goes well

 

[ballin2504]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 16/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 96.5kg (11/05) (-26.1kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Back into the gym this morning for a push session. Visitors didn't leave until late last night and it was a real struggle to get up in the morning. When I did eventually get into the gym, I felt really sluggish, the same weights that I have been doing for a while felt heavier, and just couldn't get as many reps in as I have been. Bit of a disappointing session, couldn't get cardio done after either as I wasn't short on time before heading to work.

Mood wasn't great throughout the day, and energy levels a little low. Could be just tired, feeling the effects of the weightloss or maybe I'm coming down with something. We'll just say it was just one of those days and try and move on and get it tomorrow!


Diet

Macros: 1,595 Calories, 203g Protein, 99g Carbs, 39g Fats.

Meal 1: Pre workout Protein shake with coconut water
Meal 2: eggs/omellete
Meal 3: Chicken stir fry with bulgur wheat rice.
Meal 4: Charcoal chicken, spud lite potatoes and salad..
Snack 1: Mango Greek yoghurt.
Snack 2: Apple

View attachment 231678View attachment 231677View attachment 231676View attachment 231675View attachment 231674



Exercise

Push A session.

Bench Press:
20kg x 15 - BB only warmup
50kg x 15
50kg x 12
50kg x 11

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:
17.5kg x 15
20kg x 15
22.5kg x 12

View attachment 231673


Sleep

7:01 min sleep. 3.5 events/hr using CPAP machine.

Ok sleep. Event numbers up again.


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

@kamsikazee how’s the 4 mgs of Reta treating you?

 

[ZenithHealth]

Progress picture update ​

It's been just over a month since my last update with progress pictures. Been blessed with this journey with my EVO family, receiving so many compliments on my transformation this far.

My last pictures were in April when I was 101.6kg. Around 6kg heavier than I am currently.

April 2nd:

View attachment 232655View attachment 232654View attachment 232653

May 16:

View attachment 232656View attachment 232658View attachment 232657

Awesome progress my bro! Very noticeable changes!

 

[kamsikazee]

Nice quick update brother. Hope the incident wasn't too bad and the shifted leg session goes well

Thanks brother. Yeah nothing too serious and didn't affect me personally, other then getting some much needed OT

 

[kamsikazee]

@kamsikazee how’s the 4 mgs of Reta treating you?

It's great! Haven't had any issues and been working its magic! Weight keeps falling off!!

Shout out the @ZenithHealth for supplying me with that good quality Reta!

 

[kamsikazee]

Awesome progress my bro! Very noticeable changes!

Thanks bro, appreciate it

 

[ceo]

Clearing out the BBC pipes before bed should help you get some good rest for sure!

Bros, exactly. You got to do it.

 

[Ohdamn]

Progress picture update ​

It's been just over a month since my last update with progress pictures. Been blessed with this journey with my EVO family, receiving so many compliments on my transformation this far.

My last pictures were in April when I was 101.6kg. Around 6kg heavier than I am currently.

April 2nd:

View attachment 232655View attachment 232654View attachment 232653

May 16:

View attachment 232656View attachment 232658View attachment 232657

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 18/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a bit of a sleep in this morning instead of getting up early for gym, plan was to hit it afterwards, but unfortunately there was an incident and I had to stay back for a few extra hours, so it was a long day and didn't get home until very late. Will try and hit legs tomorrow instead.

Mood was good and feeling very energetic today, the extra rest must have helped.


Weekly weigh in today and with a solid week of keeping the macros on point and getting the gym, cardio and soccer done, the numbers keep dropping on the scales! Feeling great about this weeks results! A solid drop of 1.1kg.

Last week: 96.5kg (11/05/26)

Today: 95.4kg (-1.1kg)


Diet

Macros: 1,662 Calories, 218g Protein, 88g Carbs, 43g Fats.

Meal 1: Protein shake with coconut water, eggs/omelette
Meal 2: Chicken stir fry with bulgur wheat rice.
Meal 3: Lean beef mince, spud lite potatoes and pickles with Nandos peri peri sauce.
Snack 1: Mango Greek yoghurt.
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.


View attachment 232956View attachment 232955View attachment 232954View attachment 232953View attachment 232952

Bonus pic:

Meal 4: 250g lean beef mince, 256g spud lite potatoes, pickles and Nandos per peri sauce.

View attachment 232950


Exercise

No gym today (skipped), just some walking throughout the day.

View attachment 232951


Sleep

9:08 min sleep. 4.0 events/hr using CPAP machine.

Good sleep in. Event numbers still high again.


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

Massive transformation brother, consistency and discipline clearly changing everything unbelievable work, physique tightening up everywhere

 

[Ulter]

Thanks brother. My chest definitely needs work. Trying to eliminate these man boobs!

Keep pumping that chest.

 

[kamsikazee]

Massive transformation brother, consistency and discipline clearly changing everything unbelievable work, physique tightening up everywhere

Thanks my brother!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 19/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Was a little tired after soccer last night so couldn't get this update out. Had a good sleep as I had a later shift at work, got up and got into the gym for a leg workout. Skipped the treadmill though, as I had soccer in the evening. Had a good hit out at Soccer. It was raining all day but luckily for us the weather held up while our game was on.

I was checking myself out in the mirror and notices I can start see the outline of my abs...just. Need some advice as I don't ever recalling working out my abs other then doing sit-ups as a teenager. How often should I work them and what kind of exercises should I be doing? Is it better to do a stand alone day working out abs and core or just add it to my usual routine? Would appreciate some recommendations.

Energy levels good throughout the day, I decided to skip breakfast and have some takeout for dinner as I wouldn't have much time between finishing work and playing soccer as I like to eat minimum 2 hours before playing. I have been craving a Subway sandwich. I checked the macros after I ate it though and realises the sub had like 91.7g of carbs for the footlong, must be a lot of sugar in their bread. I'll stick to just their salads next time.

Diet

Macros: 1,662 Calories, 218g Protein, 88g Carbs, 43g Fats.

Meal 1: Protein shake with coconut water
Meal 2: Chicken stir fry with bulgur wheat rice.
Meal 3: Subway footlong sub, chicken strips w/double meat.
Snack 1: Muscle nation protein water
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.




Bonus pic:

Snack 2: 150g Chobani light greek yoghurt, 70g blueberries, 70g Strawberries, 20g walnuts.




Exercise

Leg day in gym. 100min game of soccer in evening

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:
120kg x 15
130kg x 15
140kg x 15

Hamstring curls:
30kg x 15
35kg x 15

Calf extensions:
70kg x 15
70kg x 15



Sleep

9: 34 min sleep. 2.0 events/hr using CPAP machine.

Good sleep in. Event numbers down.


Supplements

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

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 19/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Was a little tired after soccer last night so couldn't get this update out. Had a good sleep as I had a later shift at work, got up and got into the gym for a leg workout. Skipped the treadmill though, as I had soccer in the evening. Had a good hit out at Soccer. It was raining all day but luckily for us the weather held up while our game was on.

I was checking myself out in the mirror and notices I can start see the outline of my abs...just. Need some advice as I don't ever recalling working out my abs other then doing sit-ups as a teenager. How often should I work them and what kind of exercises should I be doing? Is it better to do a stand alone day working out abs and core or just add it to my usual routine? Would appreciate some recommendations.

Energy levels good throughout the day, I decided to skip breakfast and have some takeout for dinner as I wouldn't have much time between finishing work and playing soccer as I like to eat minimum 2 hours before playing. I have been craving a Subway sandwich. I checked the macros after I ate it though and realises the sub had like 91.7g of carbs for the footlong, must be a lot of sugar in their bread. I'll stick to just their salads next time.

Diet

Macros: 1,662 Calories, 218g Protein, 88g Carbs, 43g Fats.

Meal 1: Protein shake with coconut water
Meal 2: Chicken stir fry with bulgur wheat rice.
Meal 3: Subway footlong sub, chicken strips w/double meat.
Snack 1: Muscle nation protein water
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.


View attachment 233802View attachment 233801View attachment 233800View attachment 233799View attachment 233798

Bonus pic:

Snack 2: 150g Chobani light greek yoghurt, 70g blueberries, 70g Strawberries, 20g walnuts.

View attachment 233796


Exercise

Leg day in gym. 100min game of soccer in evening

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:
120kg x 15
130kg x 15
140kg x 15

Hamstring curls:
30kg x 15
35kg x 15

Calf extensions:
70kg x 15
70kg x 15

View attachment 233797

Sleep

9: 34 min sleep. 2.0 events/hr using CPAP machine.

Good sleep in. Event numbers down.


Supplements

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

Things are moving along nicely brother. The Subway breads are killer, no doubt about that.
For your core to start with, and there are a ton of exercises around, do planks. @HarleyGuy got me started on these and they really work. 3x30 seconds to start. Won't say they are fun or pleasant but they do work. Even got Mobster doing them

 

[BritishCanadian]

Things are moving along nicely brother. The Subway breads are killer, no doubt about that.
For your core to start with, and there are a ton of exercises around, do planks. @HarleyGuy got me started on these and they really work. 3x30 seconds to start. Won't say they are fun or pleasant but they do work. Even got Mobster doing them

You got me doing them too, cardio day is now "cardio core" day

 

[kamsikazee]

Things are moving along nicely brother. The Subway breads are killer, no doubt about that.
For your core to start with, and there are a ton of exercises around, do planks. @HarleyGuy got me started on these and they really work. 3x30 seconds to start. Won't say they are fun or pleasant but they do work. Even got Mobster doing them

How many days per week do you recommend?

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Planned rest day from the gym today and the day off from work. Had a lot going on today. Had to fit so many things that needed doing when you just get the one day off, not much physical activity but got a lot done, some grocery shopping, meal preps, attending some appointments for kids and doing completing some tasks needed around the house. A productive day, and some decent rest for the body.


Diet

Macros: 1,699 Calories, 243g Protein, 81g Carbs, 40g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Chicken stir fry with bulgur wheat rice.
Meal 3: Chicken breast, rice, salad and corn.
Snack 1: Mango greek yoghurt
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.




Bonus pic:

Snack 2: 150g Chobani light greek yoghurt, 70g blueberries, 70g Strawberries, 20g walnuts.




Exercise

Rest day. No gym.




Sleep

7:43 min sleep. 3.4 events/hr using CPAP machine.

Good sleep. Event numbers up again.


Supplements

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

 

[BritishCanadian]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Planned rest day from the gym today and the day off from work. Had a lot going on today. Had to fit so many things that needed doing when you just get the one day off, not much physical activity but got a lot done, some grocery shopping, meal preps, attending some appointments for kids and doing completing some tasks needed around the house. A productive day, and some decent rest for the body.


Diet

Macros: 1,699 Calories, 243g Protein, 81g Carbs, 40g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Chicken stir fry with bulgur wheat rice.
Meal 3: Chicken breast, rice, salad and corn.
Snack 1: Mango greek yoghurt
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.


View attachment 234038View attachment 234037View attachment 234036View attachment 234035View attachment 234034

Bonus pic:

Snack 2: 150g Chobani light greek yoghurt, 70g blueberries, 70g Strawberries, 20g walnuts.

View attachment 234033


Exercise

Rest day. No gym.

View attachment 234032


Sleep

7:43 min sleep. 3.4 events/hr using CPAP machine.

Good sleep. Event numbers up again.


Supplements

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

When you excercise as much as you do, a day off becomes beneficial

 

[Kopite67]

How many days per week do you recommend?

I do 3x a week.

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Planned rest day from the gym today and the day off from work. Had a lot going on today. Had to fit so many things that needed doing when you just get the one day off, not much physical activity but got a lot done, some grocery shopping, meal preps, attending some appointments for kids and doing completing some tasks needed around the house. A productive day, and some decent rest for the body.


Diet

Macros: 1,699 Calories, 243g Protein, 81g Carbs, 40g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Chicken stir fry with bulgur wheat rice.
Meal 3: Chicken breast, rice, salad and corn.
Snack 1: Mango greek yoghurt
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.


View attachment 234038View attachment 234037View attachment 234036View attachment 234035View attachment 234034

Bonus pic:

Snack 2: 150g Chobani light greek yoghurt, 70g blueberries, 70g Strawberries, 20g walnuts.

View attachment 234033


Exercise

Rest day. No gym.

View attachment 234032


Sleep

7:43 min sleep. 3.4 events/hr using CPAP machine.

Good sleep. Event numbers up again.


Supplements

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 quick update bro. One very busy day off/ rest day

 

[Ohdamn]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 20/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Planned rest day from the gym today and the day off from work. Had a lot going on today. Had to fit so many things that needed doing when you just get the one day off, not much physical activity but got a lot done, some grocery shopping, meal preps, attending some appointments for kids and doing completing some tasks needed around the house. A productive day, and some decent rest for the body.


Diet

Macros: 1,699 Calories, 243g Protein, 81g Carbs, 40g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Chicken stir fry with bulgur wheat rice.
Meal 3: Chicken breast, rice, salad and corn.
Snack 1: Mango greek yoghurt
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.


View attachment 234038View attachment 234037View attachment 234036View attachment 234035View attachment 234034

Bonus pic:

Snack 2: 150g Chobani light greek yoghurt, 70g blueberries, 70g Strawberries, 20g walnuts.

View attachment 234033


Exercise

Rest day. No gym.

View attachment 234032


Sleep

7:43 min sleep. 3.4 events/hr using CPAP machine.

Good sleep. Event numbers up again.


Supplements

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

Amazing! crushing that weightloss goal brother

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21-22/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Over the past couple of days, I haven’t been able to update my log as I came down with a nasty case of influenza that has knocked me out of my normal routine. Between the fatigue and needing extra rest, I wasn’t in a position to track my meals accurately or make it into the gym.

Hoping to get back to eating and training soon, I am feeling a little better today, just focusing on recovery as I don't have the strength to get back into doing physical activity.

Diet

Not tracked due to illness.

I have been having protein shakes 2x daily with coconut water to get in protein and electrolytes.

Eating mostly soups, rice and mash potatoes as I am struggling to down solid foods.

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21-22/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Over the past couple of days, I haven’t been able to update my log as I came down with a nasty case of influenza that has knocked me out of my normal routine. Between the fatigue and needing extra rest, I wasn’t in a position to track my meals accurately or make it into the gym.

Hoping to get back to eating and training soon, I am feeling a little better today, just focusing on recovery as I don't have the strength to get back into doing physical activity.

Diet

Not tracked due to illness.

I have been having protein shakes 2x daily with coconut water to get in protein and electrolytes.

Eating mostly soups, rice and mash potatoes as I am struggling to down solid foods.

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Look after yourself brother. Recovery is the most important thing right now

 

[theJimJim]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21-22/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Over the past couple of days, I haven’t been able to update my log as I came down with a nasty case of influenza that has knocked me out of my normal routine. Between the fatigue and needing extra rest, I wasn’t in a position to track my meals accurately or make it into the gym.

Hoping to get back to eating and training soon, I am feeling a little better today, just focusing on recovery as I don't have the strength to get back into doing physical activity.

Diet

Not tracked due to illness.

I have been having protein shakes 2x daily with coconut water to get in protein and electrolytes.

Eating mostly soups, rice and mash potatoes as I am struggling to down solid foods.

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Hope you get well soon mate

 

[Ohdamn]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21-22/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Over the past couple of days, I haven’t been able to update my log as I came down with a nasty case of influenza that has knocked me out of my normal routine. Between the fatigue and needing extra rest, I wasn’t in a position to track my meals accurately or make it into the gym.

Hoping to get back to eating and training soon, I am feeling a little better today, just focusing on recovery as I don't have the strength to get back into doing physical activity.

Diet

Not tracked due to illness.

I have been having protein shakes 2x daily with coconut water to get in protein and electrolytes.

Eating mostly soups, rice and mash potatoes as I am struggling to down solid foods.

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Solid approach bro, electrolytes and easy digestion foods definitely help
Hope recovery speeds up brother!

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 21-22/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Over the past couple of days, I haven’t been able to update my log as I came down with a nasty case of influenza that has knocked me out of my normal routine. Between the fatigue and needing extra rest, I wasn’t in a position to track my meals accurately or make it into the gym.

Hoping to get back to eating and training soon, I am feeling a little better today, just focusing on recovery as I don't have the strength to get back into doing physical activity.

Diet

Not tracked due to illness.

I have been having protein shakes 2x daily with coconut water to get in protein and electrolytes.

Eating mostly soups, rice and mash potatoes as I am struggling to down solid foods.

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

recover and rest its crucial now

 

[kamsikazee]

Look after yourself brother. Recovery is the most important thing right now

Thanks brother!

Hope you get well soon mate

Thank you brother!

Solid approach bro, electrolytes and easy digestion foods definitely help
Hope recovery speeds up brother!

Thanks brother!

recover and rest its crucial now

Thanks Lev! Trying my best

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 23/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Feeling a little better today, slowly recovering from this flu. Just been taking it easy and went out for a little walk today and get some sunlight, the weather certainly isn't helping the situation though as it is very cold!

Had my first solid meal this evening, hoping to try and get back in the gym tomorrow but will see how I feel in the morning!


Diet

Macros: 1,699 Calories, 243g Protein, 81g Carbs, 40g Fats.

Meal 1: Protein shake with coconut water.
Meal 2: Homemade vegetable and beef soup and rice
Meal 3: Extra lean beef mince, mashed potatoes.
Snack 1: Light greek yoghurt, strawberries, blueberries, walnuts.



Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 23/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Feeling a little better today, slowly recovering from this flu. Just been taking it easy and went out for a little walk today and get some sunlight, the weather certainly isn't helping the situation though as it is very cold!

Had my first solid meal this evening, hoping to try and get back in the gym tomorrow but will see how I feel in the morning!


Diet

Macros: 1,699 Calories, 243g Protein, 81g Carbs, 40g Fats.

Meal 1: Protein shake with coconut water.
Meal 2: Homemade vegetable and beef soup and rice
Meal 3: Extra lean beef mince, mashed potatoes.
Snack 1: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 235827View attachment 235826View attachment 235825View attachment 235824View attachment 235823

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

PEDs

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

Good to see recovery is starting brother. Don't rush back to doing things. All the time in the world to get back in the gym.

 

[LH5515]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 23/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Feeling a little better today, slowly recovering from this flu. Just been taking it easy and went out for a little walk today and get some sunlight, the weather certainly isn't helping the situation though as it is very cold!

Had my first solid meal this evening, hoping to try and get back in the gym tomorrow but will see how I feel in the morning!


Diet

Macros: 1,699 Calories, 243g Protein, 81g Carbs, 40g Fats.

Meal 1: Protein shake with coconut water.
Meal 2: Homemade vegetable and beef soup and rice
Meal 3: Extra lean beef mince, mashed potatoes.
Snack 1: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 235827View attachment 235826View attachment 235825View attachment 235824View attachment 235823

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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 update brother. Slow and steady! Rest and recover my very important for longevity

 

[LevButlerov]

Thanks Lev! Trying my best

I know you are

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 23/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Feeling a little better today, slowly recovering from this flu. Just been taking it easy and went out for a little walk today and get some sunlight, the weather certainly isn't helping the situation though as it is very cold!

Had my first solid meal this evening, hoping to try and get back in the gym tomorrow but will see how I feel in the morning!


Diet

Macros: 1,699 Calories, 243g Protein, 81g Carbs, 40g Fats.

Meal 1: Protein shake with coconut water.
Meal 2: Homemade vegetable and beef soup and rice
Meal 3: Extra lean beef mince, mashed potatoes.
Snack 1: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 235827View attachment 235826View attachment 235825View attachment 235824View attachment 235823

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

a bit low on the cals overall how do you feel on recover?

 

[kamsikazee]

Good to see recovery is starting brother. Don't rush back to doing things. All the time in the world to get back in the gym.

Thanks brother! Yeah just been trying to take it easy!

 

[kamsikazee]

Nice update brother. Slow and steady! Rest and recover my very important for longevity

Thanks brother!

 

[kamsikazee]

a bit low on the cals overall how do you feel on recover?

Feeling much better today. Just been getting plenty of sleep and trying to stay hydrated.

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Just been trying to recover from this flu. Took it easy again today, had a good sleep in, keeping up with the fluids and taking double doses of the vitamins. Able to stomach normal food today and my energy levels were much better, been itching to get back into the gym.


Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water.
Meal 2: Steak with rice and salad.
Meal 3: Lamb shoulder stew with bulgur wheat rice and salad
Snack 1: Light greek yoghurt, strawberries, blueberries, walnuts.



Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

 

[theJimJim]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Just been trying to recover from this flu. Took it easy again today, had a good sleep in, keeping up with the fluids and taking double doses of the vitamins. Able to stomach normal food today and my energy levels were much better, been itching to get back into the gym.


Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water.
Meal 2: Steak with rice and salad.
Meal 3: Lamb shoulder stew with bulgur wheat rice and salad
Snack 1: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 236364View attachment 236363View attachment 236361View attachment 236362View attachment 236360

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

PEDs

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

Good to see you on the mend man. The fruit will be good for you. And no need to rush back into everything gym wise yet. Your calories are still low and you will still be moving in the right direction.

 

[kamsikazee]

Good to see you on the mend man. The fruit will be good for you. And no need to rush back into everything gym wise yet. Your calories are still low and you will still be moving in the right direction.

Yeah thanks bro, just feel like shit missing out on gym! Will see how I am feeling tomorrow!

 

[BritishCanadian]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Just been trying to recover from this flu. Took it easy again today, had a good sleep in, keeping up with the fluids and taking double doses of the vitamins. Able to stomach normal food today and my energy levels were much better, been itching to get back into the gym.


Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water.
Meal 2: Steak with rice and salad.
Meal 3: Lamb shoulder stew with bulgur wheat rice and salad
Snack 1: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 236364View attachment 236363View attachment 236361View attachment 236362View attachment 236360

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Sometimes you can use recovery days to drop the cals (and drop some weight)...hope you feel better soon

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Just been trying to recover from this flu. Took it easy again today, had a good sleep in, keeping up with the fluids and taking double doses of the vitamins. Able to stomach normal food today and my energy levels were much better, been itching to get back into the gym.


Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water.
Meal 2: Steak with rice and salad.
Meal 3: Lamb shoulder stew with bulgur wheat rice and salad
Snack 1: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 236364View attachment 236363View attachment 236361View attachment 236362View attachment 236360

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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 the illness is knocking you about unfortunately bro, hoping you wake up feeling a million bucks!

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Just been trying to recover from this flu. Took it easy again today, had a good sleep in, keeping up with the fluids and taking double doses of the vitamins. Able to stomach normal food today and my energy levels were much better, been itching to get back into the gym.


Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water.
Meal 2: Steak with rice and salad.
Meal 3: Lamb shoulder stew with bulgur wheat rice and salad
Snack 1: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 236364View attachment 236363View attachment 236361View attachment 236362View attachment 236360

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

PEDs

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

Good to see recovery is starting to kick in brother. Take it easy returning to gym, don't want to go backwards after finally going forwards

 

[LevButlerov]

Feeling much better today. Just been getting plenty of sleep and trying to stay hydrated.

rest more

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 95.4kg (18/05) (-27.2kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Just been trying to recover from this flu. Took it easy again today, had a good sleep in, keeping up with the fluids and taking double doses of the vitamins. Able to stomach normal food today and my energy levels were much better, been itching to get back into the gym.


Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water.
Meal 2: Steak with rice and salad.
Meal 3: Lamb shoulder stew with bulgur wheat rice and salad
Snack 1: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 236364View attachment 236363View attachment 236361View attachment 236362View attachment 236360

Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

pushing hard again good you doubling your multis and D

 

[kamsikazee]

Sometimes you can use recovery days to drop the cals (and drop some weight)...hope you feel better soon

Thank you brother!

 

[kamsikazee]

Looks like the illness is knocking you about unfortunately bro, hoping you wake up feeling a million bucks!

Thanks brother!

 

[kamsikazee]

Good to see recovery is starting to kick in brother. Take it easy returning to gym, don't want to go backwards after finally going forwards

Thanks brother! Will make sure I'm well rested before hitting the gym!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

I was back to work today, feeling much better but decided against getting back into the gym as I don't want to rush back as advised by most brothers, I plan to hit the weights tomorrow though.

Diet was back to normal, eating properly and adding some extra fruits. Went for a little walk to get some fresh air and some steps in.

Weekly weigh in today. I spent half the week with illness that has kept me out of the gym. A few days where my calories were untracked but wouldn't expect that they were very high in calories with mostly just soups, rice, mashed potatoes etc.

Good news is the needle still moving in the right direction, but can't attribute it to hard work. Probably burned most of those calories getting extra sleep. It's sort of a shame that I weighed in under my initial goal of 95kg when I first began this log after such a mediocre week. Hopefully I'll hit the actual goal of 90kg off of a solid week! But can't be disappointed with another drop of 0.7kg this week.

Last week: 95.4kg (18/05/26)
Today: 94.7kg (-0.7kg)



Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water and omelette.
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Chicken tenderloin with spud lite potatoes and steamed veges (cauliflower, capcium)
Snack 1: Apple and mandarin
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.




Excercise

No gym again. Went for a walk at lunchtime.




Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

I was back to work today, feeling much better but decided against getting back into the gym as I don't want to rush back as advised by most brothers, I plan to hit the weights tomorrow though.

Diet was back to normal, eating properly and adding some extra fruits. Went for a little walk to get some fresh air and some steps in.

Weekly weigh in today. I spent half the week with illness that has kept me out of the gym. A few days where my calories were untracked but wouldn't expect that they were very high in calories with mostly just soups, rice, mashed potatoes etc.

Good news is the needle still moving in the right direction, but can't attribute it to hard work. Probably burned most of those calories getting extra sleep. It's sort of a shame that I weighed in under my initial goal of 95kg when I first began this log after such a mediocre week. Hopefully I'll hit the actual goal of 90kg off of a solid week! But can't be disappointed with another drop of 0.7kg this week.

Last week: 95.4kg (18/05/26)
Today: 94.7kg (-0.7kg)



Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water and omelette.
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Chicken tenderloin with spud lite potatoes and steamed veges (cauliflower, capcium)
Snack 1: Apple and mandarin
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 237087View attachment 237086View attachment 237085View attachment 237084View attachment 237083


Excercise

No gym again. Went for a walk at lunchtime.

View attachment 237082


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Losing weight with very little effort put in is not a bad thing my bro, i know its not as much as you'd like but as long as you are still trending in the right direction with all that setback thats a win in my books

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

I was back to work today, feeling much better but decided against getting back into the gym as I don't want to rush back as advised by most brothers, I plan to hit the weights tomorrow though.

Diet was back to normal, eating properly and adding some extra fruits. Went for a little walk to get some fresh air and some steps in.

Weekly weigh in today. I spent half the week with illness that has kept me out of the gym. A few days where my calories were untracked but wouldn't expect that they were very high in calories with mostly just soups, rice, mashed potatoes etc.

Good news is the needle still moving in the right direction, but can't attribute it to hard work. Probably burned most of those calories getting extra sleep. It's sort of a shame that I weighed in under my initial goal of 95kg when I first began this log after such a mediocre week. Hopefully I'll hit the actual goal of 90kg off of a solid week! But can't be disappointed with another drop of 0.7kg this week.

Last week: 95.4kg (18/05/26)
Today: 94.7kg (-0.7kg)



Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water and omelette.
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Chicken tenderloin with spud lite potatoes and steamed veges (cauliflower, capcium)
Snack 1: Apple and mandarin
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 237087View attachment 237086View attachment 237085View attachment 237084View attachment 237083


Excercise

No gym again. Went for a walk at lunchtime.

View attachment 237082


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

some days or weeks we have off but now you're coming back into it hard!

 

[kamsikazee]

Losing weight with very little effort put in is not a bad thing my bro, i know its not as much as you'd like but as long as you are still trending in the right direction with all that setback thats a win in my books

Thanks bro, happy with the drop in weight, not proud that it was achieved with very little effort! Your Reta must be really good!

 

[kamsikazee]

some days or weeks we have off but now you're coming back into it hard!

As arnie once said, I'll be back!!

 

[LevButlerov]

As arnie once said, I'll be back!!

View attachment 237129

win!

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

I was back to work today, feeling much better but decided against getting back into the gym as I don't want to rush back as advised by most brothers, I plan to hit the weights tomorrow though.

Diet was back to normal, eating properly and adding some extra fruits. Went for a little walk to get some fresh air and some steps in.

Weekly weigh in today. I spent half the week with illness that has kept me out of the gym. A few days where my calories were untracked but wouldn't expect that they were very high in calories with mostly just soups, rice, mashed potatoes etc.

Good news is the needle still moving in the right direction, but can't attribute it to hard work. Probably burned most of those calories getting extra sleep. It's sort of a shame that I weighed in under my initial goal of 95kg when I first began this log after such a mediocre week. Hopefully I'll hit the actual goal of 90kg off of a solid week! But can't be disappointed with another drop of 0.7kg this week.

Last week: 95.4kg (18/05/26)
Today: 94.7kg (-0.7kg)



Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water and omelette.
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Chicken tenderloin with spud lite potatoes and steamed veges (cauliflower, capcium)
Snack 1: Apple and mandarin
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 237087View attachment 237086View attachment 237085View attachment 237084View attachment 237083


Excercise

No gym again. Went for a walk at lunchtime.

View attachment 237082


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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 drop on the scales again brother. The rest after your illness will help shift that needle down as well. Grinding hard legend, 90 is getting close now

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 24/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

I was back to work today, feeling much better but decided against getting back into the gym as I don't want to rush back as advised by most brothers, I plan to hit the weights tomorrow though.

Diet was back to normal, eating properly and adding some extra fruits. Went for a little walk to get some fresh air and some steps in.

Weekly weigh in today. I spent half the week with illness that has kept me out of the gym. A few days where my calories were untracked but wouldn't expect that they were very high in calories with mostly just soups, rice, mashed potatoes etc.

Good news is the needle still moving in the right direction, but can't attribute it to hard work. Probably burned most of those calories getting extra sleep. It's sort of a shame that I weighed in under my initial goal of 95kg when I first began this log after such a mediocre week. Hopefully I'll hit the actual goal of 90kg off of a solid week! But can't be disappointed with another drop of 0.7kg this week.

Last week: 95.4kg (18/05/26)
Today: 94.7kg (-0.7kg)



Diet

Macros: 1,761 Calories, 169g Protein, 94g Carbs, 75g Fats.

Meal 1: Protein shake with coconut water and omelette.
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Chicken tenderloin with spud lite potatoes and steamed veges (cauliflower, capcium)
Snack 1: Apple and mandarin
Snack 2: Light greek yoghurt, strawberries, blueberries, walnuts.

View attachment 237087View attachment 237086View attachment 237085View attachment 237084View attachment 237083


Excercise

No gym again. Went for a walk at lunchtime.

View attachment 237082


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Love the consistency even through the illness!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was quite a busy day yesterday, finally back in the gym and it felt good! Think I am just about clear of this flu. I haven't really been this sick in many years, perhaps the body was really run down with the weight loss and physical activity. I feel great now though, I decided to give soccer a miss last as it was raining and to stay on the side of caution.

We ended up getting some visitors come over last, hence why I couldn't get this update out last night. Got the day off today and we will be spending it out and about visit family members as part of a cultural celebration for us. There will be many sweets, pastries and other naughty temptations, will do my best to avoid being force fed by the aunties haha



Diet

Macros: 1,631 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water pre workout.
Meal 2: Omelette post workout
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Lean beef mince, spud lite potatoes.
Snack 1: Apple and mandarin
Snack 2: Protein yoghurt and fun size twirl choccy




Excercise

Push A session in gym. No cardio today. Took it easy in the gym.

Bench Press:
20kg x 15 BB only warmup
40kg x 15
50kg x 12
50kg x 10

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine :
25kg x 12
25kg x 12

Upright Rows:
20kg x 15
20kg x 15

DB Shoulder shrugs:
22.5kg x 15
22.5kg x 15

Triceps Extension Rope:
17.5kg x 15
20kg x 15
20kg x 12




Sleep

Had a nice sleep in!

9:05min sleep. 2.6 events/hr using CPAP machine


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

 

[BritishCanadian]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was quite a busy day yesterday, finally back in the gym and it felt good! Think I am just about clear of this flu. I haven't really been this sick in many years, perhaps the body was really run down with the weight loss and physical activity. I feel great now though, I decided to give soccer a miss last as it was raining and to stay on the side of caution.

We ended up getting some visitors come over last, hence why I couldn't get this update out last night. Got the day off today and we will be spending it out and about visit family members as part of a cultural celebration for us. There will be many sweets, pastries and other naughty temptations, will do my best to avoid being force fed by the aunties haha



Diet

Macros: 1,631 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water pre workout.
Meal 2: Omelette post workout
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Lean beef mince, spud lite potatoes.
Snack 1: Apple and mandarin
Snack 2: Protein yoghurt and fun size twirl choccy

View attachment 237998View attachment 237997View attachment 237996View attachment 237995View attachment 237994


Excercise

Push A session in gym. No cardio today. Took it easy in the gym.

Bench Press:
20kg x 15 BB only warmup
40kg x 15
50kg x 12
50kg x 10

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine :
25kg x 12
25kg x 12

Upright Rows:
20kg x 15
20kg x 15

DB Shoulder shrugs:
22.5kg x 15
22.5kg x 15

Triceps Extension Rope:
17.5kg x 15
20kg x 15
20kg x 12

View attachment 237993


Sleep

Had a nice sleep in!

9:05min sleep. 2.6 events/hr using CPAP machine


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Solid training, solid macros

What time is it over there?

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was quite a busy day yesterday, finally back in the gym and it felt good! Think I am just about clear of this flu. I haven't really been this sick in many years, perhaps the body was really run down with the weight loss and physical activity. I feel great now though, I decided to give soccer a miss last as it was raining and to stay on the side of caution.

We ended up getting some visitors come over last, hence why I couldn't get this update out last night. Got the day off today and we will be spending it out and about visit family members as part of a cultural celebration for us. There will be many sweets, pastries and other naughty temptations, will do my best to avoid being force fed by the aunties haha



Diet

Macros: 1,631 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water pre workout.
Meal 2: Omelette post workout
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Lean beef mince, spud lite potatoes.
Snack 1: Apple and mandarin
Snack 2: Protein yoghurt and fun size twirl choccy

View attachment 237998View attachment 237997View attachment 237996View attachment 237995View attachment 237994


Excercise

Push A session in gym. No cardio today. Took it easy in the gym.

Bench Press:
20kg x 15 BB only warmup
40kg x 15
50kg x 12
50kg x 10

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine :
25kg x 12
25kg x 12

Upright Rows:
20kg x 15
20kg x 15

DB Shoulder shrugs:
22.5kg x 15
22.5kg x 15

Triceps Extension Rope:
17.5kg x 15
20kg x 15
20kg x 12

View attachment 237993


Sleep

Had a nice sleep in!

9:05min sleep. 2.6 events/hr using CPAP machine


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Yeah the flu is going around alot, glad to hear its pretty much all over!

 

[theJimJim]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was quite a busy day yesterday, finally back in the gym and it felt good! Think I am just about clear of this flu. I haven't really been this sick in many years, perhaps the body was really run down with the weight loss and physical activity. I feel great now though, I decided to give soccer a miss last as it was raining and to stay on the side of caution.

We ended up getting some visitors come over last, hence why I couldn't get this update out last night. Got the day off today and we will be spending it out and about visit family members as part of a cultural celebration for us. There will be many sweets, pastries and other naughty temptations, will do my best to avoid being force fed by the aunties haha



Diet

Macros: 1,631 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water pre workout.
Meal 2: Omelette post workout
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Lean beef mince, spud lite potatoes.
Snack 1: Apple and mandarin
Snack 2: Protein yoghurt and fun size twirl choccy

View attachment 237998View attachment 237997View attachment 237996View attachment 237995View attachment 237994


Excercise

Push A session in gym. No cardio today. Took it easy in the gym.

Bench Press:
20kg x 15 BB only warmup
40kg x 15
50kg x 12
50kg x 10

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine :
25kg x 12
25kg x 12

Upright Rows:
20kg x 15
20kg x 15

DB Shoulder shrugs:
22.5kg x 15
22.5kg x 15

Triceps Extension Rope:
17.5kg x 15
20kg x 15
20kg x 12

View attachment 237993


Sleep

Had a nice sleep in!

9:05min sleep. 2.6 events/hr using CPAP machine


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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


PEDs

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

Good workout back. And what a great sleep!

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was quite a busy day yesterday, finally back in the gym and it felt good! Think I am just about clear of this flu. I haven't really been this sick in many years, perhaps the body was really run down with the weight loss and physical activity. I feel great now though, I decided to give soccer a miss last as it was raining and to stay on the side of caution.

We ended up getting some visitors come over last, hence why I couldn't get this update out last night. Got the day off today and we will be spending it out and about visit family members as part of a cultural celebration for us. There will be many sweets, pastries and other naughty temptations, will do my best to avoid being force fed by the aunties haha



Diet

Macros: 1,631 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water pre workout.
Meal 2: Omelette post workout
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Lean beef mince, spud lite potatoes.
Snack 1: Apple and mandarin
Snack 2: Protein yoghurt and fun size twirl choccy

View attachment 237998View attachment 237997View attachment 237996View attachment 237995View attachment 237994


Excercise

Push A session in gym. No cardio today. Took it easy in the gym.

Bench Press:
20kg x 15 BB only warmup
40kg x 15
50kg x 12
50kg x 10

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine :
25kg x 12
25kg x 12

Upright Rows:
20kg x 15
20kg x 15

DB Shoulder shrugs:
22.5kg x 15
22.5kg x 15

Triceps Extension Rope:
17.5kg x 15
20kg x 15
20kg x 12

View attachment 237993


Sleep

Had a nice sleep in!

9:05min sleep. 2.6 events/hr using CPAP machine


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Very balanced and clever comeback session brother. You are certainly putting into practice so very astute recovery methods to ease back in.
Watch those sweet, sweet temptations today bro

 

[CookieBaah]

Closing in on that 90kg brother,
Whats the plans then?

DEXA?
Dropping some update physique photos?
(soryr if there's been some recently)

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 25/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

It was quite a busy day yesterday, finally back in the gym and it felt good! Think I am just about clear of this flu. I haven't really been this sick in many years, perhaps the body was really run down with the weight loss and physical activity. I feel great now though, I decided to give soccer a miss last as it was raining and to stay on the side of caution.

We ended up getting some visitors come over last, hence why I couldn't get this update out last night. Got the day off today and we will be spending it out and about visit family members as part of a cultural celebration for us. There will be many sweets, pastries and other naughty temptations, will do my best to avoid being force fed by the aunties haha



Diet

Macros: 1,631 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water pre workout.
Meal 2: Omelette post workout
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Lean beef mince, spud lite potatoes.
Snack 1: Apple and mandarin
Snack 2: Protein yoghurt and fun size twirl choccy

View attachment 237998View attachment 237997View attachment 237996View attachment 237995View attachment 237994


Excercise

Push A session in gym. No cardio today. Took it easy in the gym.

Bench Press:
20kg x 15 BB only warmup
40kg x 15
50kg x 12
50kg x 10

Chest fly machine:
40kg x 15
40kg x 15
45kg x 15

Shoulder press Machine :
25kg x 12
25kg x 12

Upright Rows:
20kg x 15
20kg x 15

DB Shoulder shrugs:
22.5kg x 15
22.5kg x 15

Triceps Extension Rope:
17.5kg x 15
20kg x 15
20kg x 12

View attachment 237993


Sleep

Had a nice sleep in!

9:05min sleep. 2.6 events/hr using CPAP machine


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

training and macros both a win today

 

[kamsikazee]

Solid training, solid macros

What time is it over there?

Thanks bro! It was 10:27am when you sent this!

 

[kamsikazee]

Good workout back. And what a great sleep!

Been getting some great sleep last few days!

 

[kamsikazee]

Yeah the flu is going around alot, glad to hear its pretty much all over!

Yeah hopefully seen the last of it!

 

[kamsikazee]

Very balanced and clever comeback session brother. You are certainly putting into practice so very astute recovery methods to ease back in.
Watch those sweet, sweet temptations today bro

Thanks brother! Yes it was tempting but I was really well behaved. Made sure I ate good food before visiting.

 

[kamsikazee]

Closing in on that 90kg brother,
Whats the plans then?

DEXA?
Dropping some update physique photos?
(soryr if there's been some recently)

Yeah getting really close. Definitely going to line up a DEXA hopefully next week when I have a few days off.

I posted some photos around 10 days ago.. see below
https://www.evolutionary.org/forums...ood-my-weightloss-journal.108424/post-2074978

I am going to see how I am looking when I hit 90. I still have belly, love handles and man boobs, might look into moving the needle and dropping some more weight and/or look at my first cycle. The DEXA results will probably help with that decision.

 

[kamsikazee]

training and macros both a win today

Thanks brother! Good to be back in the gym!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Got into the gym this morning, had the day off from work as mentioned in my last update, a day to go around and visit some family members. It's always great to catchup and spend time with family. Our cultural celebrations go for a few days but I only had the one day off so had to go around and try and visit everyone today, so it was a big day and at the end of it everyone was exhausted.

Got back in time to watch the footy though and chill and wind down! I was well behaved and there wasn't as much force feeding attempts from the aunties as expected, they seemed to have accepted that I will refuse to give in. We did end up having dinner at one of the aunties places but luckily it was nice healthy meal!


Diet

Macros: 1,631 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water pre workout.
Meal 2: Omelette post workout
Meal 3: Subway salad
Meal 3: Charcoal chicken, rice, salad and veges (cauliflower and carrot)






Excercise

Pull A session in gym. No cardio today.

Close grip Lat pull down:
35kg x 15
40kg x 15
45kg x 15

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

Preacher Curl EZ bar:
20kg x 15
20kg x 15
25kg x 10

Hammer Curl:
9kg x 15
9kg x 15
9kg x 15

Didn't have my smart watch on today, estimate around 5,000 steps.


Sleep

Had a nice sleep in!

8:35min sleep. 1.9 events/hr using CPAP machine


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

 

[BritishCanadian]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Got into the gym this morning, had the day off from work as mentioned in my last update, a day to go around and visit some family members. It's always great to catchup and spend time with family. Our cultural celebrations go for a few days but I only had the one day off so had to go around and try and visit everyone today, so it was a big day and at the end of it everyone was exhausted.

Got back in time to watch the footy though and chill and wind down! I was well behaved and there wasn't as much force feeding attempts from the aunties as expected, they seemed to have accepted that I will refuse to give in. We did end up having dinner at one of the aunties places but luckily it was nice healthy meal!


Diet

Macros: 1,631 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water pre workout.
Meal 2: Omelette post workout
Meal 3: Subway salad
Meal 3: Charcoal chicken, rice, salad and veges (cauliflower and carrot)



View attachment 238451View attachment 238450View attachment 238449View attachment 238448


Excercise

Pull A session in gym. No cardio today.

Close grip Lat pull down:
35kg x 15
40kg x 15
45kg x 15

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

Preacher Curl EZ bar:
20kg x 15
20kg x 15
25kg x 10

Hammer Curl:
9kg x 15
9kg x 15
9kg x 15

Didn't have my smart watch on today, estimate around 5,000 steps.


Sleep

Had a nice sleep in!

8:35min sleep. 1.9 events/hr using CPAP machine


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Gotta load the vitamin c into ya...when I feel a cold starting, I chew a handful of the vitamin c tabs, and I find it works quite well

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 26/5​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.7kg (25/05) (-27.9kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Got into the gym this morning, had the day off from work as mentioned in my last update, a day to go around and visit some family members. It's always great to catchup and spend time with family. Our cultural celebrations go for a few days but I only had the one day off so had to go around and try and visit everyone today, so it was a big day and at the end of it everyone was exhausted.

Got back in time to watch the footy though and chill and wind down! I was well behaved and there wasn't as much force feeding attempts from the aunties as expected, they seemed to have accepted that I will refuse to give in. We did end up having dinner at one of the aunties places but luckily it was nice healthy meal!


Diet

Macros: 1,631 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water pre workout.
Meal 2: Omelette post workout
Meal 3: Subway salad
Meal 3: Charcoal chicken, rice, salad and veges (cauliflower and carrot)



View attachment 238451View attachment 238450View attachment 238449View attachment 238448


Excercise

Pull A session in gym. No cardio today.

Close grip Lat pull down:
35kg x 15
40kg x 15
45kg x 15

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

Preacher Curl EZ bar:
20kg x 15
20kg x 15
25kg x 10

Hammer Curl:
9kg x 15
9kg x 15
9kg x 15

Didn't have my smart watch on today, estimate around 5,000 steps.


Sleep

Had a nice sleep in!

8:35min sleep. 1.9 events/hr using CPAP machine


Supplements

I've been taking double dose of multi-vitamin and vitamin D supplements to try and help with recovery.

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

Love how dialled in everything is now brother. You have a real mental strength about you now that is wonderful to see coming through on your log. Nice session, even better temptation resisting