Approved Log Getting Fit for Fatherhood - My Weightloss Journal

[LevButlerov]

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

extra C and D will help and train hard

 

[ZenithHealth]

I

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

I'm always impressed by your consistency, being down ~28kg in about 6 months is no small feat. Really amazing stuff my bro

 

[kamsikazee]

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

Yeah I should definitely keep some on hand!

 

[kamsikazee]

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

Thank you brother! I try to stay disciplined.

 

[kamsikazee]

I

I'm always impressed by your consistency, being down ~28kg in about 6 months is no small feat. Really amazing stuff my bro

Appreciate it bro. Been an amazing journey!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 27/5​

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

Up nice and early to get the legs pumping this morning, had an earlier start today and was running short on time so I skipped cardio, was supposed to have soccer tonight, but that got cancelled due to lack of numbers, I did go for a walk in the afternoon to get some steps in.

Energy levels feeling great, feeling good in the gym, and my mood has been great. Both mental and physical health is in sync.

Considering adding creatine to the supplement stack to help with the pumps and muscle building. What are your thoughts? Should I load up for a week (20g) or just stick to 5g a day and wait for it to kick in? @LevButlerov


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: Lamb shoulder stew with bulgur wheat rice
Meal 4: Chicken tenderloins, bulgur wheat rice, vegetables (brocolli, carrot) and corn
Snack: Protein yoghurt





Bonus pic:

Dinner (Meal 4)




Exercise

Leg session in gym. Just an arvo walk for cardio today.

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

Good sleep, event numbers nice and low!

7:43min sleep. 1.6 events/hr using CPAP machine


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 27/5​

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

Up nice and early to get the legs pumping this morning, had an earlier start today and was running short on time so I skipped cardio, was supposed to have soccer tonight, but that got cancelled due to lack of numbers, I did go for a walk in the afternoon to get some steps in.

Energy levels feeling great, feeling good in the gym, and my mood has been great. Both mental and physical health is in sync.

Considering adding creatine to the supplement stack to help with the pumps and muscle building. What are your thoughts? Should I load up for a week (20g) or just stick to 5g a day and wait for it to kick in? @LevButlerov


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: Lamb shoulder stew with bulgur wheat rice
Meal 4: Chicken tenderloins, bulgur wheat rice, vegetables (brocolli, carrot) and corn
Snack: Protein yoghurt



View attachment 239111View attachment 239110View attachment 239109View attachment 239108View attachment 239107

Bonus pic:

Dinner (Meal 4)

View attachment 239105


Exercise

Leg session in gym. Just an arvo walk for cardio today.

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 239106


Sleep

Good sleep, event numbers nice and low!

7:43min sleep. 1.6 events/hr using CPAP machine


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 solid leg session brother. Good to see you are in a good mental and physical space as you usually seem to be. Got a great life balance going brother

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 27/5​

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

Up nice and early to get the legs pumping this morning, had an earlier start today and was running short on time so I skipped cardio, was supposed to have soccer tonight, but that got cancelled due to lack of numbers, I did go for a walk in the afternoon to get some steps in.

Energy levels feeling great, feeling good in the gym, and my mood has been great. Both mental and physical health is in sync.

Considering adding creatine to the supplement stack to help with the pumps and muscle building. What are your thoughts? Should I load up for a week (20g) or just stick to 5g a day and wait for it to kick in? @LevButlerov


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: Lamb shoulder stew with bulgur wheat rice
Meal 4: Chicken tenderloins, bulgur wheat rice, vegetables (brocolli, carrot) and corn
Snack: Protein yoghurt



View attachment 239111View attachment 239110View attachment 239109View attachment 239108View attachment 239107

Bonus pic:

Dinner (Meal 4)

View attachment 239105


Exercise

Leg session in gym. Just an arvo walk for cardio today.

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 239106


Sleep

Good sleep, event numbers nice and low!

7:43min sleep. 1.6 events/hr using CPAP machine


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

good day macros stable
on the creatine start with 5 grams and add 5 grams every week slowly watch your digestion.

 

[kamsikazee]

good day macros stable
on the creatine start with 5 grams and add 5 grams every week slowly watch your digestion.

Thanks! What dosage should I work up to?

 

[kamsikazee]

Nice solid leg session brother. Good to see you are in a good mental and physical space as you usually seem to be. Got a great life balance going brother

Thanks brother! It's great at the moment. Thing might be changing in a month though.

 

[Ohdamn]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 27/5​

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

Up nice and early to get the legs pumping this morning, had an earlier start today and was running short on time so I skipped cardio, was supposed to have soccer tonight, but that got cancelled due to lack of numbers, I did go for a walk in the afternoon to get some steps in.

Energy levels feeling great, feeling good in the gym, and my mood has been great. Both mental and physical health is in sync.

Considering adding creatine to the supplement stack to help with the pumps and muscle building. What are your thoughts? Should I load up for a week (20g) or just stick to 5g a day and wait for it to kick in? @LevButlerov


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: Lamb shoulder stew with bulgur wheat rice
Meal 4: Chicken tenderloins, bulgur wheat rice, vegetables (brocolli, carrot) and corn
Snack: Protein yoghurt



View attachment 239111View attachment 239110View attachment 239109View attachment 239108View attachment 239107

Bonus pic:

Dinner (Meal 4)

View attachment 239105


Exercise

Leg session in gym. Just an arvo walk for cardio today.

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 239106


Sleep

Good sleep, event numbers nice and low!

7:43min sleep. 1.6 events/hr using CPAP machine


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

Meals look spot on, leg session strong, nearly 28kg down Close to target weight

 

[kamsikazee]

Meals look spot on, leg session strong, nearly 28kg down Close to target weight

Thanks brother! Journey has been surreal.. getting so close!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 29/5​

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

A rest day from the gym today, and had a late start for work tonight so I had a great sleep in. We went out and did some shopping with the wife.

I had some free time so I did get a decent amount of steps in! Have a short turnaround for work tomorrow morning so this update is a little brief!


Diet

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

Meal 1: Protein shake with coconut water.
Meal 2: Subway salad.
Meal 3: Lean beef mince with bulgur wheat rice.
Meal 4: Store bought "healthy meal"
Snack 1: Protein yoghurt
Snack 2: Apple and walnuts







Exercise

Rest day from gym. Went for a couple of walks during the afternoon.




Sleep

Good sleep, event numbers nice and low!

9:05min sleep. 1.2 events/hr using CPAP machine


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 29/5​

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

A rest day from the gym today, and had a late start for work tonight so I had a great sleep in. We went out and did some shopping with the wife.

I had some free time so I did get a decent amount of steps in! Have a short turnaround for work tomorrow morning so this update is a little brief!


Diet

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

Meal 1: Protein shake with coconut water.
Meal 2: Subway salad.
Meal 3: Lean beef mince with bulgur wheat rice.
Meal 4: Store bought "healthy meal"
Snack 1: Protein yoghurt
Snack 2: Apple and walnuts



View attachment 239691View attachment 239690View attachment 239689View attachment 239688View attachment 239687



Exercise

Rest day from gym. Went for a couple of walks during the afternoon.

View attachment 239686


Sleep

Good sleep, event numbers nice and low!

9:05min sleep. 1.2 events/hr using CPAP machine


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 brother

 

[LevButlerov]

Thanks! What dosage should I work up to?

30 grams but go slow

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 30-31/5​

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

I just can't catch a break! Was in bed all day yesterday and most of today, sick again with the flu! So no exercise and haven't been tracking diet. Went for a light walk today to get some fresh air and try to "walk it off" in the afternoon.

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 30-31/5​

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

I just can't catch a break! Was in bed all day yesterday and most of today, sick again with the flu! So no exercise and haven't been tracking diet. Went for a light walk today to get some fresh air and try to "walk it off" in the afternoon.

Hope you get better soon. Rest up brother

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 30-31/5​

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

I just can't catch a break! Was in bed all day yesterday and most of today, sick again with the flu! So no exercise and haven't been tracking diet. Went for a light walk today to get some fresh air and try to "walk it off" in the afternoon.

You need a few days deload let the flu settle down and body fight it.

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 30-31/5​

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

I just can't catch a break! Was in bed all day yesterday and most of today, sick again with the flu! So no exercise and haven't been tracking diet. Went for a light walk today to get some fresh air and try to "walk it off" in the afternoon.

Sorry to hear that brother, rest up and you'll be back at it before you know it!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 1/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

A little bit of being back to normality today. I generally stay away from medicine but I've been on the cold and flu tablets for the past couple of days, they have helping. I've have plenty of rest and sleep over the last two days. Did well to get through the day but the cold weather definitely making it difficult to be outdoors! Will give it another day or two before hitting the gym though.

Weekly weigh in today. Another small drop in weight. I did have some comfort food over the last two days, especially yesterday.

Last week: 94.7kg (25/05/26)
Today: 94.3kg (-0.4kg)


Diet

Macros: 1,651 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water, 2 eggs with a slice of toast.
Meal 2: Lean beef mince with bulgur wheat rice.
Meal 3: Lamb shanks (fat removed) mashed potatoes and veges (corn and zucchini).
Snack 1: Protein yoghurt








Exercise

No gym. Went for a little walk in the afternoon.




Sleep


9:00min sleep. Didn't use CPAP machine.


Supplements

Added in Vitamin C to the supplement stack. Not sure if its any good, my wife picked it up from the chemist a couple of days ago while i was sick.

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)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

 

[kamsikazee]

Hope you get better soon. Rest up brother

Thanks brother!

 

[kamsikazee]

You need a few days deload let the flu settle down and body fight it.

I tried letting the body fight it naturally but i've been taking some cold and flu medicine for the past couple of days!

 

[kamsikazee]

Sorry to hear that brother, rest up and you'll be back at it before you know it!

Thanks brother!

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 1/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

A little bit of being back to normality today. I generally stay away from medicine but I've been on the cold and flu tablets for the past couple of days, they have helping. I've have plenty of rest and sleep over the last two days. Did well to get through the day but the cold weather definitely making it difficult to be outdoors! Will give it another day or two before hitting the gym though.

Weekly weigh in today. Another small drop in weight. I did have some comfort food over the last two days, especially yesterday.

Last week: 94.7kg (25/05/26)
Today: 94.3kg (-0.4kg)


Diet

Macros: 1,651 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water, 2 eggs with a slice of toast.
Meal 2: Lean beef mince with bulgur wheat rice.
Meal 3: Lamb shanks (fat removed) mashed potatoes and veges (corn and zucchini).
Snack 1: Protein yoghurt



View attachment 241246View attachment 241245View attachment 241244View attachment 241243View attachment 241242




Exercise

No gym. Went for a little walk in the afternoon.

View attachment 241241


Sleep


9:00min sleep. Didn't use CPAP machine.


Supplements

Added in Vitamin C to the supplement stack. Not sure if its any good, my wife picked it up from the chemist a couple of days ago while i was sick.

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)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

Having a tough go atm mate, hope you wake up feeling fresh!

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 1/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

A little bit of being back to normality today. I generally stay away from medicine but I've been on the cold and flu tablets for the past couple of days, they have helping. I've have plenty of rest and sleep over the last two days. Did well to get through the day but the cold weather definitely making it difficult to be outdoors! Will give it another day or two before hitting the gym though.

Weekly weigh in today. Another small drop in weight. I did have some comfort food over the last two days, especially yesterday.

Last week: 94.7kg (25/05/26)
Today: 94.3kg (-0.4kg)


Diet

Macros: 1,651 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water, 2 eggs with a slice of toast.
Meal 2: Lean beef mince with bulgur wheat rice.
Meal 3: Lamb shanks (fat removed) mashed potatoes and veges (corn and zucchini).
Snack 1: Protein yoghurt



View attachment 241246View attachment 241245View attachment 241244View attachment 241243View attachment 241242




Exercise

No gym. Went for a little walk in the afternoon.

View attachment 241241


Sleep


9:00min sleep. Didn't use CPAP machine.


Supplements

Added in Vitamin C to the supplement stack. Not sure if its any good, my wife picked it up from the chemist a couple of days ago while i was sick.

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)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

Just keep resting up and get a 100% before hitting things. Watch those cold and flu tablets they mask the shit out of things....trust me on that

 

[LevButlerov]

I tried letting the body fight it naturally but i've been taking some cold and flu medicine for the past couple of days!

if needed take them

 

[LevButlerov]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 1/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

A little bit of being back to normality today. I generally stay away from medicine but I've been on the cold and flu tablets for the past couple of days, they have helping. I've have plenty of rest and sleep over the last two days. Did well to get through the day but the cold weather definitely making it difficult to be outdoors! Will give it another day or two before hitting the gym though.

Weekly weigh in today. Another small drop in weight. I did have some comfort food over the last two days, especially yesterday.

Last week: 94.7kg (25/05/26)
Today: 94.3kg (-0.4kg)


Diet

Macros: 1,651 Calories, 202g Protein, 113g Carbs, 26g Fats.

Meal 1: Protein shake with coconut water, 2 eggs with a slice of toast.
Meal 2: Lean beef mince with bulgur wheat rice.
Meal 3: Lamb shanks (fat removed) mashed potatoes and veges (corn and zucchini).
Snack 1: Protein yoghurt



View attachment 241246View attachment 241245View attachment 241244View attachment 241243View attachment 241242




Exercise

No gym. Went for a little walk in the afternoon.

View attachment 241241


Sleep


9:00min sleep. Didn't use CPAP machine.


Supplements

Added in Vitamin C to the supplement stack. Not sure if its any good, my wife picked it up from the chemist a couple of days ago while i was sick.

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)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

beef and lamb love the foods you werent taking vitamin C before?
try 5000mgs and up your vitamin D3 to 10k ius

 

[kamsikazee]

beef and lamb love the foods you werent taking vitamin C before?
try 5000mgs and up your vitamin D3 to 10k ius

Nope. Just been taking the Multi-v and vitamin D. I think i'll need to get a higher strength vitamin c. Do you recommend these dosages to get over the illness or on a regular basis?

 

[kamsikazee]

Having a tough go atm mate, hope you wake up feeling fresh!

Thanks bro, its been a bit a setback! Hopefully the worst is behind me!

 

[kamsikazee]

Just keep resting up and get a 100% before hitting things. Watch those cold and flu tablets they mask the shit out of things....trust me on that

I appreciate the advice brother!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 2/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Slowly recovering from this flu, I kept things easy today, nothing intense, nothing forced. I’ve got five days off now to properly rest, reset, and hopefully slide back into my routine with a clearer head and a stronger body.

This illness hit harder than I expected, not just physically but mentally too. I caught myself wondering whether the weight I’ve been losing has left my body a bit more vulnerable, whether the calorie deficit has worn me down more than I realised. And while there might be a sliver of truth in that, after sitting with it for a while, I’m confident that everything I’m doing is still moving me toward becoming better, stronger, and more disciplined. This setback is temporary — part of the process, not the end of it.

Whenever life throws friction my way, I like to step back, reflect, and lean into stoicism. It’s helped me grow before, and today it grounded me again. One quote from Seneca kept circling in my mind.

"A gem cannot be polished without friction, nor a man perfected without trials." - Seneca


Diet

Macros: 1,662 Calories, 221g Protein, 100g Carbs, 36g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Chicken mince stirfry with bulgur wheat rice.
Meal 3: Chicken breast with bulgur wheat rice and veges.
Snack 1: Protein yoghurt
Snack 2: Low fat greek yoghurt, blueberries, strawberries, walnuts




Bonus pic:

Dinner (Meal 3): Chicken breast, bulgur wheat rice and veges (cauliflower, carrots and corn).




Exercise

No gym. Went for a little walk in the afternoon.




Sleep


8:32min sleep. 2.2 events/hr using CPAP machine.


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)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

 

[BritishCanadian]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 2/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Slowly recovering from this flu, I kept things easy today, nothing intense, nothing forced. I’ve got five days off now to properly rest, reset, and hopefully slide back into my routine with a clearer head and a stronger body.

This illness hit harder than I expected, not just physically but mentally too. I caught myself wondering whether the weight I’ve been losing has left my body a bit more vulnerable, whether the calorie deficit has worn me down more than I realised. And while there might be a sliver of truth in that, after sitting with it for a while, I’m confident that everything I’m doing is still moving me toward becoming better, stronger, and more disciplined. This setback is temporary — part of the process, not the end of it.

Whenever life throws friction my way, I like to step back, reflect, and lean into stoicism. It’s helped me grow before, and today it grounded me again. One quote from Seneca kept circling in my mind.

"A gem cannot be polished without friction, nor a man perfected without trials." - Seneca


Diet

Macros: 1,662 Calories, 221g Protein, 100g Carbs, 36g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Chicken mince stirfry with bulgur wheat rice.
Meal 3: Chicken breast with bulgur wheat rice and veges.
Snack 1: Protein yoghurt
Snack 2: Low fat greek yoghurt, blueberries, strawberries, walnuts


View attachment 241862View attachment 241861View attachment 241860View attachment 241859View attachment 241858

Bonus pic:

Dinner (Meal 3): Chicken breast, bulgur wheat rice and veges (cauliflower, carrots and corn).

View attachment 241857


Exercise

No gym. Went for a little walk in the afternoon.

View attachment 241863


Sleep


8:32min sleep. 2.2 events/hr using CPAP machine.


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)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

The flu is a motherfucker, but as soon as you feel it starting, chew as many of those vit c tablets as you can...that and zinc

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 2/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Slowly recovering from this flu, I kept things easy today, nothing intense, nothing forced. I’ve got five days off now to properly rest, reset, and hopefully slide back into my routine with a clearer head and a stronger body.

This illness hit harder than I expected, not just physically but mentally too. I caught myself wondering whether the weight I’ve been losing has left my body a bit more vulnerable, whether the calorie deficit has worn me down more than I realised. And while there might be a sliver of truth in that, after sitting with it for a while, I’m confident that everything I’m doing is still moving me toward becoming better, stronger, and more disciplined. This setback is temporary — part of the process, not the end of it.

Whenever life throws friction my way, I like to step back, reflect, and lean into stoicism. It’s helped me grow before, and today it grounded me again. One quote from Seneca kept circling in my mind.

"A gem cannot be polished without friction, nor a man perfected without trials." - Seneca


Diet

Macros: 1,662 Calories, 221g Protein, 100g Carbs, 36g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Chicken mince stirfry with bulgur wheat rice.
Meal 3: Chicken breast with bulgur wheat rice and veges.
Snack 1: Protein yoghurt
Snack 2: Low fat greek yoghurt, blueberries, strawberries, walnuts


View attachment 241862View attachment 241861View attachment 241860View attachment 241859View attachment 241858

Bonus pic:

Dinner (Meal 3): Chicken breast, bulgur wheat rice and veges (cauliflower, carrots and corn).

View attachment 241857


Exercise

No gym. Went for a little walk in the afternoon.

View attachment 241863


Sleep


8:32min sleep. 2.2 events/hr using CPAP machine.


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)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

Good to see that you are improving my brother. Certainly been a rough week. Love the quote, very prophetic

 

[LevButlerov]

Nope. Just been taking the Multi-v and vitamin D. I think i'll need to get a higher strength vitamin c. Do you recommend these dosages to get over the illness or on a regular basis?

you should get higher doses of all and get on elderberry too and olive leaf

 

[ZenithHealth]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 2/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Slowly recovering from this flu, I kept things easy today, nothing intense, nothing forced. I’ve got five days off now to properly rest, reset, and hopefully slide back into my routine with a clearer head and a stronger body.

This illness hit harder than I expected, not just physically but mentally too. I caught myself wondering whether the weight I’ve been losing has left my body a bit more vulnerable, whether the calorie deficit has worn me down more than I realised. And while there might be a sliver of truth in that, after sitting with it for a while, I’m confident that everything I’m doing is still moving me toward becoming better, stronger, and more disciplined. This setback is temporary — part of the process, not the end of it.

Whenever life throws friction my way, I like to step back, reflect, and lean into stoicism. It’s helped me grow before, and today it grounded me again. One quote from Seneca kept circling in my mind.

"A gem cannot be polished without friction, nor a man perfected without trials." - Seneca


Diet

Macros: 1,662 Calories, 221g Protein, 100g Carbs, 36g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Chicken mince stirfry with bulgur wheat rice.
Meal 3: Chicken breast with bulgur wheat rice and veges.
Snack 1: Protein yoghurt
Snack 2: Low fat greek yoghurt, blueberries, strawberries, walnuts


View attachment 241862View attachment 241861View attachment 241860View attachment 241859View attachment 241858

Bonus pic:

Dinner (Meal 3): Chicken breast, bulgur wheat rice and veges (cauliflower, carrots and corn).

View attachment 241857


Exercise

No gym. Went for a little walk in the afternoon.

View attachment 241863


Sleep


8:32min sleep. 2.2 events/hr using CPAP machine.


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)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

Love your attitude my bro, wise words right there

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 2/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Slowly recovering from this flu, I kept things easy today, nothing intense, nothing forced. I’ve got five days off now to properly rest, reset, and hopefully slide back into my routine with a clearer head and a stronger body.

This illness hit harder than I expected, not just physically but mentally too. I caught myself wondering whether the weight I’ve been losing has left my body a bit more vulnerable, whether the calorie deficit has worn me down more than I realised. And while there might be a sliver of truth in that, after sitting with it for a while, I’m confident that everything I’m doing is still moving me toward becoming better, stronger, and more disciplined. This setback is temporary — part of the process, not the end of it.

Whenever life throws friction my way, I like to step back, reflect, and lean into stoicism. It’s helped me grow before, and today it grounded me again. One quote from Seneca kept circling in my mind.

"A gem cannot be polished without friction, nor a man perfected without trials." - Seneca


Diet

Macros: 1,662 Calories, 221g Protein, 100g Carbs, 36g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Chicken mince stirfry with bulgur wheat rice.
Meal 3: Chicken breast with bulgur wheat rice and veges.
Snack 1: Protein yoghurt
Snack 2: Low fat greek yoghurt, blueberries, strawberries, walnuts


View attachment 241862View attachment 241861View attachment 241860View attachment 241859View attachment 241858

Bonus pic:

Dinner (Meal 3): Chicken breast, bulgur wheat rice and veges (cauliflower, carrots and corn).

View attachment 241857


Exercise

No gym. Went for a little walk in the afternoon.

View attachment 241863


Sleep


8:32min sleep. 2.2 events/hr using CPAP machine.


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)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

You’ll come good mate, the body always has ways to slow you down sometimes. Probably a well needed break to come back out stronger than ever !

 

[kamsikazee]

The flu is a motherfucker, but as soon as you feel it starting, chew as many of those vit c tablets as you can...that and zinc

Haha yeah haven't been hit by it in probably half a decade. I've got the vitamin c now on hand!

 

[kamsikazee]

Good to see that you are improving my brother. Certainly been a rough week. Love the quote, very prophetic

Thanks brother!

 

[kamsikazee]

Love your attitude my bro, wise words right there

Thanks bro

 

[kamsikazee]

You’ll come good mate, the body always has ways to slow you down sometimes. Probably a well needed break to come back out stronger than ever !

Thanks brother! What is a journey without a little set back ay!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 3/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a pretty lazy day today, not that I've been working very hard lately, but it was my first of 5 days off of work, had a nice sleep in. We went out with the wife to celebrate her birthday, skipped breaky and made up for it on our lunch date, and then did some shopping.

There were some little jobs to do around the house in the afternoon and we ended up having a movie night with the kids.

Still a little bit of congestion but feeling much better today! I have booked myself in for a DEXA scan tomorrow, which I'm hoping is fine to do given my current state of health.


Diet

Macros: 2,113 Calories, 176g Protein, 178g Carbs, 34g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Lanzhou beef noodles soup, lamb skewers, beef and chive dumplings.
Meal 3: Chicken mince stir fry with bulgur wheat rice.
Snack 1: Mandarin





Exercise

No gym.




Sleep

8:14min sleep. 0.7 events/hr using CPAP machine.


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 (1000iu) (AM with food)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

 

[kamsikazee]

you should get higher doses of all and get on elderberry too and olive leaf

I've actually got some syrup with both those ingredients sitting in the medicine cabinet, might down some before bed!

 

[Kopite67]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 3/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a pretty lazy day today, not that I've been working very hard lately, but it was my first of 5 days off of work, had a nice sleep in. We went out with the wife to celebrate her birthday, skipped breaky and made up for it on our lunch date, and then did some shopping.

There were some little jobs to do around the house in the afternoon and we ended up having a movie night with the kids.

Still a little bit of congestion but feeling much better today! I have booked myself in for a DEXA scan tomorrow, which I'm hoping is fine to do given my current state of health.


Diet

Macros: 2,113 Calories, 176g Protein, 178g Carbs, 34g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Lanzhou beef noodles soup, lamb skewers, beef and chive dumplings.
Meal 3: Chicken mince stir fry with bulgur wheat rice.
Snack 1: Mandarin


View attachment 242591View attachment 242590View attachment 242589View attachment 242588View attachment 242586


Exercise

No gym.

View attachment 242587


Sleep

8:14min sleep. 0.7 events/hr using CPAP machine.


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 (1000iu) (AM with food)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

Good to see you back on track brother. Happy birthday to to the missus

 

[LevButlerov]

I've actually got some syrup with both those ingredients sitting in the medicine cabinet, might down some before bed!

perfect go for it

 

[jenkemj]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 3/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a pretty lazy day today, not that I've been working very hard lately, but it was my first of 5 days off of work, had a nice sleep in. We went out with the wife to celebrate her birthday, skipped breaky and made up for it on our lunch date, and then did some shopping.

There were some little jobs to do around the house in the afternoon and we ended up having a movie night with the kids.

Still a little bit of congestion but feeling much better today! I have booked myself in for a DEXA scan tomorrow, which I'm hoping is fine to do given my current state of health.


Diet

Macros: 2,113 Calories, 176g Protein, 178g Carbs, 34g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Lanzhou beef noodles soup, lamb skewers, beef and chive dumplings.
Meal 3: Chicken mince stir fry with bulgur wheat rice.
Snack 1: Mandarin


View attachment 242591View attachment 242590View attachment 242589View attachment 242588View attachment 242586


Exercise

No gym.

View attachment 242587


Sleep

8:14min sleep. 0.7 events/hr using CPAP machine.


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 (1000iu) (AM with food)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

looks like you’re well and truly back now.

 

[LH5515]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 3/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

Had a pretty lazy day today, not that I've been working very hard lately, but it was my first of 5 days off of work, had a nice sleep in. We went out with the wife to celebrate her birthday, skipped breaky and made up for it on our lunch date, and then did some shopping.

There were some little jobs to do around the house in the afternoon and we ended up having a movie night with the kids.

Still a little bit of congestion but feeling much better today! I have booked myself in for a DEXA scan tomorrow, which I'm hoping is fine to do given my current state of health.


Diet

Macros: 2,113 Calories, 176g Protein, 178g Carbs, 34g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Lanzhou beef noodles soup, lamb skewers, beef and chive dumplings.
Meal 3: Chicken mince stir fry with bulgur wheat rice.
Snack 1: Mandarin


View attachment 242591View attachment 242590View attachment 242589View attachment 242588View attachment 242586


Exercise

No gym.

View attachment 242587


Sleep

8:14min sleep. 0.7 events/hr using CPAP machine.


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 (1000iu) (AM with food)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

Nothing wrong with a lazy day!! Your body with thank you for it

 

[kamsikazee]

Good to see you back on track brother. Happy birthday to to the missus

Thanks brother! Good to be back into routine!

 

[kamsikazee]

looks like you’re well and truly back now.

Like i never left!

 

[kamsikazee]

Nothing wrong with a lazy day!! Your body with thank you for it

Yeah body needed time to recover!

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 4/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

I had a late finish last night so I'm just getting this update out now!

Had to get up early, took the car in for service, and then I ended up getting a DEXA scan done, so it was quite a busy day. Also, finally got back into soccer last night after taking last week off because of the flu.

We went out for dinner to the local to celebrate wifes bday with rest of the family and some friend, had some nice steak, but skipped on the cake.

Went to soccer later in the evening. Body felt good, not 100%, was finding myself being out of breathe quicker than usual but good to get a run out and "sweat it out".


Diet

Macros: 1,756 Calories, 215g Protein, 75g Carbs, 59g Fats.

Meal 1: Protein shake with coconut water, omelette.
Meal 2: Chicken mince stir fry with bulgur wheat rice.
Meal 3: Scotch fillet steak with mash potato and salad.
Snack 1: Post soccer chocolate flavoured protein yoghurt.





Exercise

No gym. 90 min Soccer game in the evening




Sleep

7:02min sleep. 0.9 events/hr using CPAP machine.

Event number nice and low, didn't get as much sleep as I would like, had to get up early because I had a busy day planned.


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 (1000iu) (AM with food)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

 

[kamsikazee]

My Weightloss journey with Retatrutide - Sponsored by @ZenithHealth

Daily Log 5/6​

---------------------------------------------------------------------------
Stats
Age: 37
Height: 183cm
Current weight: 94.3kg (25/05) (-28.3kg since first log 27/12/25)
Target weight: 90kg
---------------------------------------------------------------------------

I had a little bit of a sleep in this morning. Pulled up all good from soccer last night and decided to get back in to the gym this morning. I spoke to the local PT about the the pain I was having on my shoulder during push sessions, so I started off the session and did some work with the foam roller and stretching with some resistance bands. Proceeded with a push session, and didn't feel the same pain, so sounds like the stretching or may have helped, will continue to do the stretches before push sessions moving forward.

I felt absolutely amazing after the gym session, was buzzing all afternoon!

We went out again for lunch with the wife for some seafood. Then just had a relaxing afternoon at home.


Diet

Macros: 1,669 Calories, 244g Protein, 52g Carbs, 48g Fats.

Meal 1: Protein shake with coconut water, omelette and avocado
Meal 2: Grilled barramundi and prawns with salad.
Meal 3: Lean beef mince, spud lite potatoes and salad.
Snack 1:Low fat Greek yoghurt, strawberries, blueberries and walnuts.





Exercise

Push A session and 20min treadmill at gym.

Bench Press:
20kg x 15 - BB only warmup
40kg x 15
50kg x 14
50kg x 12

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

Shoulder press Machine:
20kg x 12
20kg x 12

Upright Rows:
15kg x 15
20kg x 15

DB Shoulder shrugs:
20kg x 15
20kg x 15

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

Treadmill:
Time: 20 min 0 sec
Incline: 6
Speed: 6km/hr
Distance: 2.0km




Sleep

8:45min sleep. 1.6 events/hr using CPAP machine.

Had a nice sleep in!


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 (1000iu) (AM with food)
2 x Cenovis Vitamin C (1000mg total)


PEDs

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

 

[kamsikazee]

Here are the results from my DEXA scan!

Would appreciate some feedback! I really wanted to get this done to check my visceral fat levels, I've been considering whether I should get onto some GH peptides like a Tesa/Ipa stack to target that visceral fat. @LevButlerov