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Note: A lot of this information is based on and from the DM conversation @HarleyGuy and myself had, but I tried to reorganize and present this in a way that was much more suitable for a log. Overtime I'm aiming to improve the quality, conciseness and digestibility of these posts.
Background / Stats:
I'm 31 a year old male from SW Ontario, Canada, who at the start of late April/Early May of this year, decided to get my sh*t together.
For a living, I'm a truck driver. I'm sure you can immediately see how that may cause some friction as far as trying to achieve the best version of myself. On average I work 12-14 hours per day, and then I spend about 50 minutes per day driving to and from work/home. Sleep has been high priority for me for both health and work performance, aiming for 8 hours per night, minimum 6.5. There are days where I simply scramble to work, lift (some of these have been missed), eat, shower and sleep etc. No time on the internet, and I don't have social media anyways. I don't want to be limited just because of what I do for work, and am also sick of being told its not possible to achieve excellency as far as health and physique goes. I want to prove everyone wrong.
Due to the time crunch I feel because of my work/lifestyle, I'm looking to create a weekly post on weekends that has quality to it with all the information required, instead of posting some slop daily for the sake of it. I use MacroFactor to track my nutrition, and pen + paper to track my lifting progress. I've also been introduced to the Yuka app, and use it to try and keep my nutritional intake as high quality as possible (there are still some low quality foods I do enjoy, which I will point out below in nutrition).
As far as personal life, I live with my family who are as supportive as can be. I'm currently single, and have no children, nor am I tied to this idea of having children in the future. Noting this for obvious reasons.
At the start of May of this year (2026), I began a Retatrutide protocol (more below).
Here's me at the start of May 2026, will look to add phsique picture updates on a bimonthly basis:
Medical / Bloodwork:
I will insert my recent bloodwork here below but if you want to see my recent experience with my primary care physician, it's linked here as well, for your amusement.
https://www.evolutionary.org/forums...g-experience-with-canadian-healthcare.111365/
I have no current diagnosis other than being very fat. I do have asthma, and my seasonal allergies are annoying. Not on any prescribed medication other than Symbicourt inhaler for asthma, and i take 10mg (1 pill) of the extra stregnth Kirland allergy medicine per day.
Going forward, while without a primary doctor, I'll be using @HarleyGuy 's method to get my bloods done on a monthly basis (can increse/decrease frequency upon feedback), and kindly ask for the communities help in interpreting my results.
https://www.evolutionary.org/forums/threads/how-to-get-private-bloodwork-done-in-canada.106348/
Daily Supplementation:
Began this daily intake after my intial blood work from May 2nd, 2026. These are taken in the "mornings"/post waking up (Work/sleep schedule changes on a week to week basis). Taken with 1L of water every morning.
Over the past month I've been the most consistent with my diet that I ever have in my entire adult life. Thank you retatrutide.
In general, I've been aiming to keep a colories down (~2000 kcal/day), hit my protein goal (200g/day), and limiting carbs and fat intake.
Water intake is 4L/day on average.
There was one day where I did induldge in pizza. I try my best to eat whole foods when I'm home, but while on the road, shakes and bars have been my best friend. Occasionaly I do eat food from out, for example shawarmas which are shown in the attatched screenshots (and are mostly estimates), but fast food as far as the McD's type have been eliminated entirely.
Note: Going forward I haven't decided yet if I'll be posting screenshots or just typing out entire breakdowns in a table. My only hesitancy for including screenshots is the disorganzition that might come when there are multiple screenshots for a single day. The above is also just an example from the past couple of days and I will be posting the weeks worth of food tracking going forward.
Training:
I train at home for the convenience and time management mainly, currrently aiming for 5 days per week, weekends off. The equipment I have available to me is as follows:
Week 1: A, Cardio/abs, B, Cardio/abs, A
Week 2: B, Cardio/abs, A, Cardio/abs, B
Repeat.
Notes:
The Fun Stuff:
Goals and Closing:
I know there's been a lot of text but I wanted to provide you with some context of my life, and also to also think aloud regarding my goals. The truth is I didn't have any specific numbers in mind. What I do want is to significantly improve my strength (I've never been able to rep a plate on the bench press for example), reach below 15% body fat (this is just an arbitrary number off the top of my head) and for the first time in my adult life be able to look in the mirror and see a man who looks as hard as he's worked.. and be proud of how I look. Yes, I do want to look like a sick c*nt/super saiyan LOL, just being honest. In general, I'm not attatched to being natural at all as you can see I am already in possesion of some PED's from previous posts.
I'm hoping, with some help from everyone here who's been incredibly welcoming, to no longer have my phsyique be defined and limited by my choice of proffesion, which I do genuinely love. In a family of truckers, who unfortunately aren't the epitome of health either, I'd like to lead by example to show the younger generation that just because you're a "steering wheel holder" for a vast majority of your day and week, it doesn't mean that you're limited as to what you can achieve both physcially and mentally. .
Hopefully this was a solid enough introudction to my log with as much information as needed, but I'm looking forward to seeing everyone's feedback and seeing where this journey takes me. Thank y'all, much love.
Background / Stats:
I'm 31 a year old male from SW Ontario, Canada, who at the start of late April/Early May of this year, decided to get my sh*t together.
- 6' 0"
- SW 375lbs, CW 359.5lbs
- BF% N/A (still seeking to find DEXA scanning in my city/how to get a requisition for it)
For a living, I'm a truck driver. I'm sure you can immediately see how that may cause some friction as far as trying to achieve the best version of myself. On average I work 12-14 hours per day, and then I spend about 50 minutes per day driving to and from work/home. Sleep has been high priority for me for both health and work performance, aiming for 8 hours per night, minimum 6.5. There are days where I simply scramble to work, lift (some of these have been missed), eat, shower and sleep etc. No time on the internet, and I don't have social media anyways. I don't want to be limited just because of what I do for work, and am also sick of being told its not possible to achieve excellency as far as health and physique goes. I want to prove everyone wrong.
Due to the time crunch I feel because of my work/lifestyle, I'm looking to create a weekly post on weekends that has quality to it with all the information required, instead of posting some slop daily for the sake of it. I use MacroFactor to track my nutrition, and pen + paper to track my lifting progress. I've also been introduced to the Yuka app, and use it to try and keep my nutritional intake as high quality as possible (there are still some low quality foods I do enjoy, which I will point out below in nutrition).
As far as personal life, I live with my family who are as supportive as can be. I'm currently single, and have no children, nor am I tied to this idea of having children in the future. Noting this for obvious reasons.
At the start of May of this year (2026), I began a Retatrutide protocol (more below).
Here's me at the start of May 2026, will look to add phsique picture updates on a bimonthly basis:
Medical / Bloodwork:
I will insert my recent bloodwork here below but if you want to see my recent experience with my primary care physician, it's linked here as well, for your amusement.
https://www.evolutionary.org/forums...g-experience-with-canadian-healthcare.111365/
I have no current diagnosis other than being very fat. I do have asthma, and my seasonal allergies are annoying. Not on any prescribed medication other than Symbicourt inhaler for asthma, and i take 10mg (1 pill) of the extra stregnth Kirland allergy medicine per day.
Going forward, while without a primary doctor, I'll be using @HarleyGuy 's method to get my bloods done on a monthly basis (can increse/decrease frequency upon feedback), and kindly ask for the communities help in interpreting my results.
https://www.evolutionary.org/forums/threads/how-to-get-private-bloodwork-done-in-canada.106348/
Daily Supplementation:
Began this daily intake after my intial blood work from May 2nd, 2026. These are taken in the "mornings"/post waking up (Work/sleep schedule changes on a week to week basis). Taken with 1L of water every morning.
- Creatine (10mg/day)
- Magnesium Bisglyicinate (2x 200mg/day)
- Vitamin D3 (2x 1000iu/day)
- Vitamin C + zinc (2x 600mg/day)
- Omega 3 (2x 1300mg/day) Note: Was advised to double this up by naturopath to improve CRP marker.
- Vitafusion Multivites (4/day) Note: Multivitamin that's a gummy. Not sure if this is ideal, will lean on community suggestions here.
Over the past month I've been the most consistent with my diet that I ever have in my entire adult life. Thank you retatrutide.
In general, I've been aiming to keep a colories down (~2000 kcal/day), hit my protein goal (200g/day), and limiting carbs and fat intake.
Water intake is 4L/day on average.
There was one day where I did induldge in pizza. I try my best to eat whole foods when I'm home, but while on the road, shakes and bars have been my best friend. Occasionaly I do eat food from out, for example shawarmas which are shown in the attatched screenshots (and are mostly estimates), but fast food as far as the McD's type have been eliminated entirely.
- Main sources of protein and general caloric intake include: Eggs (omlette mixed with veggies or hardboiled), chicken breast/thigh/rotisserie from Costco, beef (steak and occasionaly ground beef), tuna, ultrafiltered milk, Diesel New Zealand Whey Isolate, cottage cheese, Fairlife or BioSteel on the go shakes (Cutting down on the Fairlife because I believe the Sucralose was giving me facial acne), Gatorade Bars (these were the low scoring Yuka food I mentioned earlier), Puff bars (occasionally).
- Main carb sources are usually an apple and/or clementine per day, and whatever salad I mix up with my chicken/beef/tuna (I do not track salad because I have no interest in weighing out lettuce and individual veggies to be frank, but there is usually some combination of spinach, peppers, olives, tomatos, brocolli).
- There are no main fat sources other than any ancillary fat I get from the foods above... but I think I have enough fat on me anyways.
Note: Going forward I haven't decided yet if I'll be posting screenshots or just typing out entire breakdowns in a table. My only hesitancy for including screenshots is the disorganzition that might come when there are multiple screenshots for a single day. The above is also just an example from the past couple of days and I will be posting the weeks worth of food tracking going forward.
Training:
I train at home for the convenience and time management mainly, currrently aiming for 5 days per week, weekends off. The equipment I have available to me is as follows:
- Squat rack
- Barbell
- Full plate set ranging from 5lb-45lb (will add as required as time goes on)
- Dumbell set ranging from 10lb-40lb (will add as required as time goes on).
- Cable attatchments on the squat rack (there is one overhead attatchment point, and one on the floor. Plates used to adjust weight). I have a lat bar, a rope attatchment, double D handle, 20" bar
- Adjustable bench (flat to incline)
- Adjustble kettlebell from 10lb-40lb
- Landmine rack attatchment
- EZ bar
Workout A | Workout B | Cardio/Abs |
Barbell Squat (3x10) Barbell Benchpress (3x10) Barbell Bent Over Row (3x10) Shoulder Shrugs (3x10) Cable Tricep Extentions (3x10) Cable Bicep Curls (3x10) | Barbell Squat (3x10) Seated Cable RDL (3x10) Dumbell/Barbell Seated Shoulder Press (3x10) Barbell Bent Over Row (3x10) Cable Tricep Extentions (3x10) Cable Bicep Curls (3x10) | Kettlebell Swings (5x20, 1 minute break) Leg Raises (3x10) (Currently laying, but would like to progress to hanging)Landmines (3x10) Plank + Side Plank (3x30s) |
Week 2: B, Cardio/abs, A, Cardio/abs, B
Repeat.
Notes:
- 1 warmup set of 10 reps is performed with just the barbell before each new lift.
- I add 5lb to each lift per session. If a set fails, I add one more set to failure/close to failure (2 RiR) to make up for missed reps and next session the same weight will be used (5lb increase occurs next session if the lift is completed in 3x10)
- This was a modifcation of the SL 5x5 program, I reduced the number of sets but increased the total number of reps.
- 1.5min - 2.5min rest between sets.
- All of these lifts were originally started with just the barbell, at the beginning of the month.
- On average, I've been finishing these sessions anywhere between 45mins to an hour and 15 mins.
The Fun Stuff:
- Retatrutide - Started beginning of May. 1.5mg/week split dose (1.0mg Sunday, 0.5mg Wednesday). Will be titrating my Wednesday dose up by 0.5mg to be at 2.0mg per week for the month of June, as some food noise late in the day and end of the week is starting to creep back in.
- CJC 1295 + Ipamorellin - Currently not taking this, waiting on vial testing results. Assuming all comes back clear I'll be starting at 500mcg/day (250mcg CJC + 250mcg Ipa) before bed, 2 hours clear of any caloric intake. 5 days on 2 days off for 3 months, 1 month off.
- Testosterone Cypionate (courtesy of @OxygenPharm ) - 25mg/day. Started only couple days ago at the suggestion of the same close friend who introduced me to peptides and Retatrutide.
- Anavar and Deca (courtesy of @OxygenPharm ) - Currently in my possesion but do not have any plan for use any time soon, unless suggested otherwise.
Goals and Closing:
I know there's been a lot of text but I wanted to provide you with some context of my life, and also to also think aloud regarding my goals. The truth is I didn't have any specific numbers in mind. What I do want is to significantly improve my strength (I've never been able to rep a plate on the bench press for example), reach below 15% body fat (this is just an arbitrary number off the top of my head) and for the first time in my adult life be able to look in the mirror and see a man who looks as hard as he's worked.. and be proud of how I look. Yes, I do want to look like a sick c*nt/super saiyan LOL, just being honest. In general, I'm not attatched to being natural at all as you can see I am already in possesion of some PED's from previous posts.
I'm hoping, with some help from everyone here who's been incredibly welcoming, to no longer have my phsyique be defined and limited by my choice of proffesion, which I do genuinely love. In a family of truckers, who unfortunately aren't the epitome of health either, I'd like to lead by example to show the younger generation that just because you're a "steering wheel holder" for a vast majority of your day and week, it doesn't mean that you're limited as to what you can achieve both physcially and mentally. .
Hopefully this was a solid enough introudction to my log with as much information as needed, but I'm looking forward to seeing everyone's feedback and seeing where this journey takes me. Thank y'all, much love.
